101 | How to Build a Workout Routine That Actually Sticks: The Minimum Effective Dose for Busy Mommas

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If your workout routine keeps falling apart, it's not a you problem — it's a plan problem. In this episode, Val shares her own real week of workouts (spoiler: nothing went according to plan and it was still a great week), breaks down the brand new 2026 ACSM resistance training guidelines, and gives you the exact framework to build a routine that actually fits your life — not your ideal life. Your imperfect week still counts. The stroller run counts. The 15-minute living room workout counts. Let's talk about it. In this episode: Why the all-or-nothing mindset is the #1 thing killing your consistency — and the real-life week that proves it What ACSM's first resistance training update in 17 years actually says (and why it's great news for busy moms) The 3-question framework to build a routine around your real schedule The "never miss twice" rule and how to come back without guilt or punishment Why your backup plan IS the plan Mentioned in this episode; 🎁 Free Flexible Mom's Weekly Workout Planner → https://wellnessbyval.kit.com/planner 💪 6-Week Playbook Strength Program → https://my.playbookapp.io/wellnessbyval/programs/strong-in-6-strength-training-for-busy-moms/36482 📖 2026 ACSM Resistance Training Guidelines → https://acsm.org/resistance-training-guidelines-update-2026/ Resources & Links: ✨ Become a Strong & Nourished Momma Insider Weekly wellness tips, podcast updates, and exclusive freebies for busy moms. 👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness. 👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 🌐 Website https://wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.