How to prioritize self-care as a woman with Heather Dumas

 In Health, Sleep

It’s 2024 and it’s time we accept that self-care is not a luxury; it is a necessity for maintaining mental, emotional, and physical health. As women, we play multiple roles as caregivers, professionals, and homemakers, and oftentimes we neglect our own well-being in the pursuit of fulfilling responsibilities. But recognizing the significance of self-care is the first step towards achieving balance.


This brings us to the topic of this post - how to achieve balance when you find yourself juggling numerous responsibilities. In the latest episode of our Sleep Like a Boss podcast, I had the pleasure of interviewing Heather Dumas who is a true expert at navigating the complexities of maintaining a healthy lifestyle while managing careers, families, and relationships. 

Heather is a Healthy Lifestyle Strategist with over 12 years in the fitness industry and a lifetime of experience as an athlete.  As the founder of HD Transformations and creator of the 12-week group coaching program REVIVE, Heather specializes in helping type-A women and career-driven mothers find the sweet spot between self-care and ambition. 

With a knack for turning self-care from a buzzword into a lifestyle, she empowers her clients to balance career, family, and well-being without the sacrifice. Heather's approach is a unique blend of evidence-based strategies and real-world wisdom, all designed to help women look and feel like the badasses they are while juggling all of life's demands.

The Struggle with Self-Care

I believe we all struggle with self-care to some extent. In fact, the common sentiment many of us share is the apprehension towards integrating self-care into an already hectic life. The fear of dropping one of the many metaphorical "balls in the air" often hinders us from embracing self-care as a crucial aspect of our well-being.

Heather shares that she was no exception. Despite being immersed in a seemingly healthy lifestyle as a fitness instructor and mother, she found herself physically and emotionally drained. It was a realization that she was neglecting her own needs while prioritizing external responsibilities. This led her to explore the intricate relationship between a bustling lifestyle and its adverse effects on physical well-being.

For Heather, self-care extends beyond indulgent activities like bubble baths or spa days. For her, self-care is giving your body what it needs – encompassing aspects such as sleep, exercise, proper nutrition, and moments of silence. Whatever it is that you’re craving, that your mind and body physically need. 

Practical Strategies for Balancing Self-Care

Heather's expertise lies in crafting personalized strategies for women to seamlessly incorporate self-care into their lives without compromising other obligations. Here are some key takeaways from the conversation:

  • Strategic Planning: Invest in a simple weekly planner or use your phone to plan your activities. Allocate dedicated time slots for self-care, whether it's a workout, meditation, or a moment to decompress. By visually mapping your schedule, you create a roadmap for prioritizing self-care without any added costs.

  • Delegate and Outsource Within Your Family: Don't be afraid to share responsibilities. Assign tasks to family members based on their capabilities. This not only lightens your load but also fosters a sense of shared commitment. Embrace imperfection, and let others contribute to household chores or responsibilities, freeing up time for your well-deserved self-care moments.

  • Simplify Your Diet: Streamline your meal prep by focusing on simple, nutritious options. Utilize a crockpot for protein and veggies, doubling the quantity for easy leftovers. Overcome the leftover aversion – they often become more flavorful with time. This hack not only promotes a healthy diet but also saves time and energy for other self-care pursuits.

  • Walking: Take a 45-minute daily walk, sans distractions. If possible, leave your phone at home or activate the do not disturb mode. Embrace the outdoors without sunglasses or accessories, allowing the natural environment to reset your circadian rhythm. Walking serves as a powerful yet simple self-care practice, positively impacting both physical and mental well-being.

  • Master Meditation: Explore the benefits of meditation without the pressure of perfection. Begin with short sessions and gradually extend the duration. Integrate walking meditation by combining mindfulness with your outdoor walks. Remember, meditation isn't about eliminating thoughts but creating space for mental clarity and relaxation.

Incorporating these hacks into your routine can transform self-care from an occasional luxury to an integral part of your daily life. Embrace simplicity, delegate responsibilities, and prioritize your well-being – because self-care isn't a luxury; it's a necessity.

If all of this resonates with you, make sure you take the free Healthy Lifestyle Quiz designed to uncover what's holding you back. In just two minutes, receive personalized insights and discover which 90s sitcom character resonates with your lifestyle choices.

If you want to find out more or get in touch with Heather, take a look at her website and connect with her on Instagram. 

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