It’s that time of year again.
The clocks have to changed, the daffodils are popping up, and there’s this quiet buzz of possibility in the air. Spring’s a fresh start—and for so many of us, it feels like the perfect moment to press pause, take stock, and do a gentle reset.
But if you’re a busy mum, that reset can feel out of reach. Your mornings are probably less about mindfulness and more about school runs, lunchboxes, and the never-ending mystery of where everyone’s shoes have gone.
At CrossFit Shropshire, we know that life is full-on. That’s why we’ve created a realistic, powerful 15-minute morning reset routine just for women like you. It’s designed to work with your life, not add to your stress.
The Story Behind It
This idea came straight from the gym floor.
We kept hearing the same things from our members:
– “I wake up already behind.”
– “I want to move in the morning, but I’ve got no time.”
– “I don’t want to do a full workout, I just want to feel like me again.”
So we asked: What would it look like if mornings actually worked for us?
We pulled together mindset tools, mini movement sessions, easy nutrition habits, and sneaky mobility tricks. Then we tested them. Refined them. Lived them.
The result? A doable 15-minute reset routine that’s helping mums feel stronger, calmer, and more in control—before the rest of the world needs them.
Here’s Your 15-Minute Morning Reset
Step 1: Breathe and Be Present (2 minutes)
Before you grab your phone or rush into the day, stop.
Close your eyes, breathe deeply, and give yourself just two minutes.
Ask:
– What do I need today?
– How do I want to show up?
This isn’t fluff—it’s functional. A calmer brain leads to better decisions, better parenting, and more energy.
Step 2: Move Your Body (5 minutes)
This is not a workout. It’s a wake-up.
Try this quick circuit to get blood flowing and joints moving:
– 10 air squats
– 10 glute bridges
– 10 shoulder taps
– 10 slow arm circles
You can do this in your PJs. In the kitchen. With your kids climbing over you. Doesn’t matter. What matters is that you did it.
Step 3: Hydrate and Fuel (5 minutes)
Your brain and muscles are crying out for hydration in the morning.
Drink 500ml of water before you reach for caffeine.
Then, grab a quick, nourishing breakfast. Something that fuels you—not just fills you.
A few mum-approved options:
– Smoothie with oats and peanut butter
– Scrambled eggs on toast
– Greek yogurt with berries and a drizzle of honey
Bonus tip: prep it the night before and you’ve already won.
Step 4: Set Your Intention (3 minutes)
Jot down three things:
1. One non-negotiable task for today
2. One small thing you’ll do just for you
3. One person to check in with or appreciate
It’s a small moment of leadership. And it builds the habit of putting yourself back in charge of your own time.
The Secret Weapon: Gorilla Warfare Stretches
We all know stretching is good for us—but when are you supposed to fit it in?
Answer: while you’re already doing something else.
We created these stealthy, powerful micro-mobility moves so you can build flexibility and loosen tension without carving out extra time.
Here’s the routine:
Kettle-Boil Hip Opener
While the kettle boils, drop into a deep lunge or squat. Open your hips, shift side to side. 90 seconds here can undo 9 hours of sitting.
Toothbrush Twists
While brushing your teeth, twist gently side to side. Mobilise your spine, wake up your core. Just don’t spit on the floor.
Shower Shoulder Shrugs
Under that warm water? Perfect time for a few big arm circles and slow shrugs. Release neck and shoulder tension before the day ramps up.
These little routines work like guerrilla tactics: they sneak into your day and quietly change everything.
Why It Works
This routine isn’t about being perfect. It’s about being consistent.
And we’ve already seen it helping mums in the gym:
– One mum said she finally stopped skipping breakfast—and felt more stable all morning.
– Another said she starts every day with a win, even if nothing else goes to plan.
– One member told us her hips have never felt better—all from kettle-boil lunges!
It’s about momentum. Not miracles.
Want to Try It?
We’ve created a free 3 Easy Morning Stretch Guide—no fluff, just real tools for real life.
And if you’re looking for a community that understands what it means to be a busy mum juggling life, family, and your own goals—we’re here for you.
At CrossFit Shropshire, we’re not just a gym. We’re a place where women come to feel strong, seen, and supported. Where the goal isn’t perfection—it’s progress.
Try the routine. Download the guide.
And if you’re curious, come and meet us in person.
Spring’s here. It’s your time.
You don’t have to do it all. You just have to start with 15 minutes. We were inspired from Gowod, this is a great resource. Please listen to our latest podcast about the spring reset now!
