Key takeaways
- When school starts, summer routines stop working, and it’s easy to put yourself last.
- Don’t start over. Plan for the new routine instead.
- Leanna’s five steps: protect your training, prep meals, pack snacks, plan your week and stay consistent.
- Research shows that deciding when and where you’ll act makes you more likely to follow through.
- You don’t need more time; you need a plan for the life you have now.
Moms, school season is here. The summer routine that worked so well suddenly doesn’t, and between drop-offs, lunches and activities, the first thing to go is usually you. Leanna Chanco’s advice is simple: don’t start over, plan for the new routine. When did you last put yourself on your own priority list?
Leanna’s five steps for the new routine
1. Protect your training
If five days isn’t realistic anymore, plan for three or four. Then schedule them like appointments. A workout with a time slot is far more likely to happen than one you’ll “fit in somewhere.”
2. Prep meals ahead
Cook a few proteins and carbs in bulk once or twice a week so balanced meals are already waiting on busy nights.
3. Pack snacks
Balanced, protein-rich snacks in your bag or car mean you don’t skip meals or grab whatever is closest. Leanna’s grocery list has easy options like Greek yogurt and berries or beef jerky.
4. Plan your week
Decide when you’ll train, what you’ll eat and where you can make things easier. Ten minutes on Sunday can save you a week of guessing.
5. Consistency, not perfection
Show up even when the week is busy. A shorter session still counts. A planned meal that isn’t perfect still counts.
Why planning works
There’s solid research behind “schedule it like an appointment.” A meta-analysis by Gollwitzer and Sheeran (2006) looked at “implementation intentions,” simple if-then plans that spell out when and where you’ll act. Across 94 independent tests, these plans had a medium-to-large positive effect on reaching goals. So what’s your if-then for this week? For example: “If it’s Monday at 7:30 PM, then I train in the living room for 30 minutes.”
An example school-week plan
Planned training minutes per day
Illustrative example, not study data. Sunday is a rest and prep day.
Your Sunday planning checklist
| Question | Write down |
|---|---|
| When will I train? | Days and times, in your calendar |
| What will I eat on the busiest days? | Two or three prepped meals |
| What snacks do I need? | A short grocery list |
| What could get in the way? | One backup plan, such as a 15-minute home session |
You don’t need more time. You need a plan for the life you have now. For quick sessions that fit, try Leanna’s one-bench upper-body workout or her simple core routine, and read why a plan that fits your life works.
You deserve to be on your own priority list. For more tips for busy moms, follow Leanna on Instagram, or apply for coaching.
This article is general education, not medical advice. Check with your doctor before big changes to diet or exercise, especially if you have a medical condition, take medication, or are pregnant or postpartum. If you feel constantly exhausted or overwhelmed, it’s worth talking to your doctor.
Frequently asked questions
How do I stay consistent when school starts?
Plan for the new routine rather than trying to keep the old one. Schedule fewer, realistic workouts and prep meals ahead.
How many days a week should a busy mom train?
Three or four days is a realistic target for many. Even two strength sessions a week bring real benefits.
What is an implementation intention?
It’s an if-then plan, such as “If it’s 7 AM on Tuesday, then I walk for 10 minutes.” Research shows these plans help people follow through.
What are good snacks to pack?
Greek yogurt with berries, beef jerky, popcorn, or oats with berries are simple, balanced options.
How long does meal prep take?
An hour or two once a week is enough for most families to cook a few proteins, carbs and vegetables in bulk.
What if my week falls apart?
Use your backup plan, such as a 15-minute home session, and pick up the main plan the next day. Don’t wait for Monday.
Is it selfish to prioritise my workouts?
No. Looking after your health helps you show up with more energy for your family.
Sources
- Leanna Chanco. Instagram reel, October 14, 2026. instagram.com/p/DeeJaAZB6s_
- Gollwitzer PM, Sheeran P. Implementation intentions and goal achievement: a meta-analysis of effects and processes. Adv Exp Soc Psychol. 2006;38:69–119. doi:10.1016/S0065-2601(06)38002-1
- Featured image: Photo by Tara Winstead on Pexels.
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Written by
Leanna Chanco
Professional Fitness Coach
With about 15 years of coaching experience, Leanna focuses on holistic conditioning, mobility and fat-loss habits that last. She helps clients build routines that fit family life and a busy calendar.
- Conditioning
- Mobility
- Sustainable fat loss
