You share that the busiest times of our lives are often the best times to get in shape. Why do you feel that way?

This is my favorite question! If you’ve heard me speak before, you’ve probably heard me say this a lot—I truly believe that the busiest season of your life is the best season to prioritize your health. And it’s not just something I’ve experienced personally—I’ve walked countless women through this process and seen the transformation happen.

As business owners, it’s so easy to fall into a place of apathy when it comes to our health. We tell ourselves, I could lose 10 pounds… I could get stronger… I could work out more… but I don’t necessarily need to right now. Or we think, My kids need me more or I’m homeschooling, so that’s my priority right now. Maybe we’re juggling work, ministry, church, and all the other responsibilities that come with our season of life.

So I get why it sounds counterintuitive when I say this is actually the best time to focus on your health. But when we’re intentional—even in small ways—those small wins feel huge. They boost our confidence and help us build rhythms that work within the busy and the messy, rather than waiting for some imaginary “perfect” season to start prioritizing ourselves.

One thing I’ve noticed in the health and fitness world is that it teaches us how to pause—but not how to sustain a healthy lifestyle in the middle of life’s chaos. 

We’re constantly told to go all in and do things like:

• Meal prep everything
• Work out 4–5 times a week
• Eat 120 grams of protein daily
• Get your electrolytes in
• Walk 10,000 steps
• Take all the supplements

It’s a lot. And when life inevitably gets busy—whether it’s a sick kid, a work deadline, or another responsibility—we feel like we have to press pause. And here’s the thing: it’s not a bad thing to want to give our best effort. As moms, as business owners, as wives, we naturally want to show up fully. That’s a gift from the Lord. 

But when we adopt the mindset of If I can’t do it all perfectly, I shouldn’t do it at all, that’s when we get stuck. That’s when we’ve unknowingly built a habit of pausing instead of learning how to adjust and keep moving forward.

The reality is, life is always going to be busy. It doesn’t slow down—it just changes. If you have little ones, it’s a physically demanding stage. When they get older, the demands shift to school schedules, extracurricular activities, and emotional support. There’s always something.

That’s why building small, sustainable habits is so powerful. When we give ourselves grace and accept that just focusing on one thing—like hitting 100 grams of protein a day—is enough, it builds confidence. And that confidence is what so many of us are missing—not because we aren’t capable, but because we’ve only ever been taught the all-or-nothing approach.

But what if we flipped that? What if we said, Right now, this is where the Lord has me, and He’s called me to be present in all these areas. Taking care of my body is part of that calling. And if that means starting with just one small habit, that’s okay.

That shift in mindset is everything. It’s what helps us actually sustain a healthy lifestyle long-term. And when we do that, we’re not just taking care of ourselves—we’re becoming the business owners who don’t burn out. We’re the ones who don’t quit. We’re the ones who don’t feel like we’re running on empty all the time.

When we embrace this, we’re changing the game—not just for our businesses, but for our personal lives, our families, our faith, and our future. We’re learning how to build resilience, adapt, and thrive in every season—without the pressure of having to do all the things at once.

Read more: Daily Business Routines & Habits That Help Me Manage My Business Well as a Busy Mom

I know you’ve also talked about how our health can be the “ceiling” of our business. Can you explain what you mean by that?

Yeah, so there are a lot of analogies we could use for our businesses, but if we think of our health as the foundation of a building, it makes a lot of sense. In the Bible, it talks about the man who built his house upon the rock.

When we build our house on a solid foundation, it stands strong. But if it's built on sand—something unstable—everything above it suffers. The same applies to our health.

For entrepreneurs and working moms, whether at home or outside the home, poor health can limit how much energy and focus we bring into our businesses. On the other hand, when we’re physically strong and well, we’re more creative, we’re more resilient, and we can show up consistently—and not just for everything, but for the small things that truly matter.

It’s about building a strong base for both business and life so that we can flourish personally and professionally.

But it’s really easy to slip into the mindset of:
"Once I build my six- or seven-figure business, then I’ll focus on my health."

And I think back to when Jenna Kutcher shared her story about this. She kept putting off her health, thinking she’d work on it later. She had a lot of health issues, and it wasn’t until she reached a certain point in her business that she finally decided to prioritize her health. And looking back, she wished she had done it sooner because it would have impacted her business in so many ways.

When we are healthy in our bodies, it has a huge impact on our business.

• Our energy levels directly affect our productivity.
• Poor health can limit focus, endurance, and creativity—not just in work, but in life.
• Having a strong, healthy foundation creates a ripple effect—leading to better decisions, stronger relationships, and more sustainable growth.

So often, we’re chasing after the next certification, business degree, or coaching program, thinking we need a higher ceiling for our business. But what we’re not doing is looking inward at our own bodies and asking:

"What does my body need in order to actually increase my capacity? What do I need to do to have the energy, focus, and endurance for my family, my business, and my life?"

Because when we start there—when we focus on building that strong foundation—we don’t just improve our health. We create the ability to show up fully, to grow sustainably, and to thrive in every area of life.

How can listeners identify rhythms for the health and fitness journeys in their own life? 

Yeah, so I would say the first step is acknowledging your current season of life and understanding that your health doesn’t have to look like someone else’s. And we know that—we know comparison is a problem—but typically, when we start focusing on health and fitness, we’re already thinking about where we want to be rather than where we are right now.

And I think a lot of us have a hard time actually acknowledging where we are or even admitting how physically yucky we feel. It can be really hard to say out loud, Wow, yeah, I feel yucky, and I need to make a change—whether that’s to yourself, your spouse, or a close friend. It can feel like a failure if we’re not doing everything really well.

So acknowledging it is really the first step in figuring out those rhythms. And it’s actually a four-step process that I work through with my clients.

There’s something I use called Rhythm Dials, and I’ll explain how that works, but the first step is:

1. Acknowledge

Ask yourself:

• What does my day-to-day actually look like?
• Where am I right now?
• If I’m a time blocker, what pocket of time do I have?
• Is it 10 minutes a day? Five minutes?
• Where am I mentally? Spiritually? Stress-wise? Sleep-wise?

2. Commit

Now that we’ve acknowledged where we are, we commit to just one area and one small thing at a time—whether that’s movement, nutrition, sleep, or stress.

3. Rhythm Dials

This is where Rhythm Dials come in. The way I explain it to my clients is to imagine a big circle with a scale from 1 to 10:

• 1 is the very least you could do every single day for your health and fitness—your minimum.
• 10 is the ideal, if everything were perfect—if you had no kids in the house, were making six or seven figures, had a personal chef, and could do all the things. But nobody really lives at a 10, and we’re not meant to. It’s just there as a reference for what’s possible.

Let’s take movement as an example:

• A 1 might be simply taking a 10-minute walk daily or every other day—something small and manageable.
• A 2 might be increasing that to 15 minutes per day.
• A 3 could be adding in two strength-training workouts per week along with walks.
• As we move up the dial, we eventually reach a place where we want to be—maybe four to five workouts a week, hitting 10,000 steps, and doing activities like hiking.

There are two ways clients can use this:

1. As a stepping stone—starting at 1 (the minimum) and slowly working up when it feels right.
2. As a way to adjust during busy seasons—For example, if someone normally operates at a 4 or 5, but they have a really busy week, instead of quitting, they dial it back down to a 2—maybe just 15-minute walks instead of full workouts.

This gives them a visual representation of how their health and fitness can ebb and flow through seasons.

I have a different perspective from many people out there—I don’t believe we need balance in our health and fitness. Because if we had perfect balance, then who’s really in control? Are we creating that balance, or is the Lord guiding our steps?

Instead, I believe in rhythms—we go through different seasons of life. So rather than striving for balance, we learn how to adjust and adapt—dialing things up when life is good and everything is in place, and dialing things down when life gets chaotic, while still moving forward in some way.

4. Tweak and Maintain

This way, we’re not pressing pause—we’re not saying, Nope, I can’t do it, so I’m just not going to try. Instead, we’re saying, Okay, this week, a 10-minute walk is enough, and that’s great.

So here are the four steps again:

1. Acknowledge – Identify where you are.
2. Commit – Pick one area to focus on.
3. Rhythm Dials – Adjust based on your season of life.
4. Tweak & Maintain – Find ways to build small habits into your day.

For example, if you already make coffee every morning, drink 8 ounces of water while it brews—that’s habit stacking.

For nutrition, their 1 on the dial might be taking daily supplements, while a 4 might be hitting 100 grams of protein every day.

So if they’re having a busy week and cooking high-protein meals feels overwhelming, they can dial it down—just take the supplements and keep moving forward.

We work through this process for movement, nutrition, sleep, and stress, so that no matter what season someone is in, they can still see:

• I’m moving toward my goals.
• I’m maintaining a healthy lifestyle.
• I’m not stopping—I’m just adjusting.

This approach is especially important for my clients, who are all business owners in some capacity—because it helps them stay on track without feeling like they have to do everything perfectly or give up entirely.

Read more: 6 Habits That Have Transformed My Business