Strong as a mother
- 19 hours ago
- 3 min read
The transition into motherhood is hard: it’s not just the sleepless nights or adjusting to your family’s needs, but the part where you have to relearn who you are as a woman. The woman you were before doesn’t get lost, she just evolves into something bigger. And here’s what nobody tells you: It takes a few years to feel normal again. And that’s okay.
I had a conversation with a client recently that stopped me in my tracks. She said, “I’m the strongest I’ve ever been as a mom, and it’s not from hours in the gym — it’s from the small things.” And I could relate to it fully. It wasn’t jumping back into my old routine that made me stronger; if anything, that old routine made me feel inadequate. It was from finding a new routine that fit my new lifestyle, and focusing on things in my control rather than the things I missed or didn’t get to do.
One of the biggest things you can control is how you take care of yourself, and that includes fueling right. We talk a lot about prioritizing fitness as moms, but here’s what doesn’t get said enough: you can’t expect to have the energy to train or fulfill your family’s needs if you are under-fueling.
Strength isn’t built in the gym alone — it’s built in your kitchen, at your dinner table, and in the nourishment you give your body. Most moms I work with aren’t eating enough to support the demands on their bodies. You’re chasing kids, carrying groceries, staying up late and running on fumes and coffee. Your body needs fuel — real, quality fuel — to not just survive, but to thrive.
If you’re going to start anywhere, start here: Get 30 grams of protein at each meal. Not “add a protein shake.” Not “eat better.” Not some vague goal. Get 30 grams at each meal. Why? Because protein:
Rebuilds muscle tissue (which you need after carrying your toddler)
Keeps you full and stabilizes blood sugar
Supports your hormones, metabolism and recovery
Gives your body what it needs to actually use in your workouts
The biggest pushback I get is, “But my kids won’t eat that.” Here’s the thing: you’re not making separate meals. You’re making one meal that works for everyone, centered on these guidelines: build it around protein, keep it simple and customizable, and make enough to have leftovers.
You don’t need to be perfect. You don’t need hours in the gym. You need to eat like someone who’s building something — because you are. You’re building strength, energy and a body that can keep up with your life.
5 family-friendly, high-protein meal ideas (30g+ per serving)
Sheet pan chicken fajitas: 4 ounces chicken breast (35g protein) with peppers, onions and tortillas on the side. Kids load their own.
Turkey taco bowls: 5 ounces ground turkey (30g protein) over rice or greens. Set out toppings bar-style: cheese, salsa, avocado, beans. Everyone wins.
Baked salmon with roasted veggies: 5 ounces salmon (34g protein). Roast broccoli and sweet potatoes on the same pan. Add a dipping sauce for kids (ranch, ketchup, whatever works).
Egg scramble breakfast-for-dinner: 3 whole eggs + 3 egg whites (30g protein). Add cheese, veggies and toast on the side. Fast, cheap and easy.
Slow cooker shredded beef bowls: 4 ounces beef (32g protein) with rice, beans and whatever toppings your family likes. Make it Sunday, eat it all week.
Brought to you by:
Tiera Kaylee,
NASM-certified personal trainer & nutrition coach
494 SW Veterans Way, Suite #1, Redmond
Comments