I had a plan. Then real life happened. Here’s where I’m at and what’s next.

Real Talk on Health Goals That Shift

In May 2025, I wrote about starting the Couch to 5K (C25K) program. I didn’t get that far in my blog posts about how it was going, and only made it through week 2. Previous blog posts on C25K as a single parent are listed below:

• Starting C25K as a Single Parent: Making Time for You-Week 1 – Single Parent Life
• C25K Week 2: Still Running, Still Breathing! – Single Parent Life

As I mentioned in my blog post, Shifting Gears: Career Changes, Gig Work, and Real Estate Dreams – Single Parent Life, things got hectic in May, and I fell behind on writing blog posts. If you’re a busy single parent trying to carve out time for your health, fitness, or self-care, you’ll probably relate.

With summer halfway through and a new quarter underway, I’m taking a moment to check in, reset, and refocus on what health, wellness, and self-care look like for me as a single mom right now.

Although things don’t always go as planned, sometimes restarting is all that you can do. This post is going to cover

• C25K Check-In – What Worked, What Didn’t
• Rethinking the Goal – What I Actually Want
• Summer Wellness Plan: Health Goals for Single Parents in Q3

The C25K Check-In – What Worked, What Didn’t

The C25K program is a 9-week running plan designed to take you from walking to running a full 5K. I completed 8 weeks and 1 day of the program. We were heading out of town for vacation right after school ended, and between prepping for the flight and packing for three kids, Week 9 didn’t happen.

That said, I’m honestly proud I made it that far. I had a full calendar, and I still showed up for myself more often than not. As a single parent balancing everything, that alone feels like a win.

I had a love-hate relationship with running. I hated it while I was doing it, but I loved the feeling afterward. By Week 8, I was running non-stop for 28 minutes. I ran at a slow pace, but I did it!

I highly recommend the C25K program. If you’re considering it, it’s a realistic fitness goal for single parents, especially if you need something structured (like I do!). I just had to find the time in my schedule to work the program.

What I learned from my time with the C25K program:

• The high impact of running might not be great for my knees! I was starting to notice some weird pains.
• Getting outside first thing in the morning and accomplishing something sets a great tone for the day.
• I’d love to improve my pace eventually, but I’m not in a rush.
• I actually prefer walking, and I’m okay with that.

Even though I didn’t finish all 9 weeks, the 8 weeks I completed gave me a lot. It reminded me that self-care for single parents is not just a luxury; it’s essential. And that you can make time for it if it’s important to you. The key is finding what fits in your lifestyle, whether that’s running, walking, or another form of self-care.

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Rethinking the Goal – What I Actually Want

I have to admit, May was chaotic:

• End of the school year
• Immediately going on a plane ride
• Vacation for 2 weeks
• Kids starting summer school right when we got back home from vacation
• Work was super busy once I returned to the office

It was extremely challenging to get back into a routine once we returned home. Being a single parent traveling solo with my three kids was exhausting.

I felt like I needed about two weeks to detox from all the activity and another week to put together a plan to get back on track. All together, that’s about five weeks of being off routine.

I do well when I’m on a routine. I struggle when I am off routine; it can be hard to get back on track. I was mentally and physically exhausted and felt like I needed an entire week to sleep to reset. Alas, there are no breaks when you’re a working solo parent trying to manage health and wellness!

Since I set annual goals for 2025, I reviewed those and reworked the following:

• My vision: where I want my wellness to be as a single mom.
• Commitment costs: what I need to give up to meet my target goals.
• Keystone actions: the main actions that I need to take regularly to move the goal forward.
• Tactics: the strategies and habits I need to implement to move the goal forward.
• Frequency: How often (monthly, weekly, and daily) and when to work on keystone actions and tactics.

Sitting down and reworking my health goals reminded me of the importance of being realistic. Whatever I implement has to fit into my everyday life, even when it’s chaotic. Making health goals a priority and finding a good balance with single-parent life is important. It won’t be clean or easy; it will be messy. And that’s ok! The key is to set realistic goals that you can achieve, even amid life’s chaos.

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Summer Wellness Plan: Health Goals for Single Parents in Q3

The summer schedule is different than our regular school year schedule. Going into Q3, I knew as a single parent, I’d have to have a plan for summer break and then adjust once school starts back up in August.

A few considerations:

• After summer school, my two oldest kids would be home with me.
• Work is still hectic, and it would be hard to step away during the day.
• As a working parent, my energy is better in the mornings than in the evenings.

The first thing I needed to decide on was whether to get back into running. With the combination of the heat, humidity, and having my kids with me, I decided: Nope, not this season. Then I researched what I could do instead. I watched some YouTube videos that highlighted the benefits of walking, especially for busy parents. I was sold. I would walk!

I’ve been putting off strength training and stretching, so I knew I would want to integrate those into my summer self-care routine as a solo parent. I landed on these targets:

• Walk: 30 minutes a day, 6 times per week (early mornings before work)
• Strength train: 2 times per week
• Stretch: 1 time per week
• Total steps: started at 6,000 steps and increased by 500 steps per week to build a more active lifestyle as a single parent

For better mental health, sleep hygiene, and solo parenting energy. I’m trying to focus on a healthy nighttime routine for single parents that prioritizes rest.

• Limit screen time: turn off devices by 8:30 PM
• Bedtime: in bed between 9 and 930PM
• Wake up: 4:00 AM

I know, I know… waking up at 4:00 AM sounds crazy to some. However, it was the only time I had available in my schedule when my energy was there and the kids were asleep, allowing me to focus. I also don’t mind waking up early. It’s not for everyone, but that’s the point. Personal wellness looks different for every single parent.

I drafted my schedule on when I would fit everything in:

• Monday: Walk on Treadmill and Strength
• Tuesday: Walk outside
• Wednesday: Walk on Treadmill and Strength
• Thursday: Walk outside
• Friday: Walk on Treadmill and Stretch
• Saturday: Rest
• Sunday: Walk on treadmill or outside (depending on weather)

My morning schedule by hour:

• 4:00: Wake-up and Strength Train or Stretch, walk on treadmill for 30 minutes
• 5:00: Get ready
• 6:00: Kids up and ready
• 7:00: Out the door and daycare drop off for my youngest
• 7:30: Start work

On non-strength/stretch days:

• 4:00: Wake up and work on side-hustles
• 5:00: Get ready
• 6:00: Kids up and ready
• 7:00: Out the door and daycare drop off for my youngest
• 7:30: Walk in the park while my kids either walk or ride bikes/scooters
• 8:00: Start work

This is a realistic summer fitness plan for me as a single parent—flexible, doable, and honest.

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Where Are You on Your Journey?

Falling off track happens. Life shifts, things get busy, and sometimes the plan doesn’t work the way we thought it would. That’s where I’ve been. Instead of beating myself up about it, I’m choosing to regroup and move forward.

Now I want to hear from you:

• Have you ever started a health or fitness goal and had to change directions?
• What’s one thing you’re working on for your health this quarter?
• How do you stay focused when your plan gets off track?

Drop a comment and share—I’m always learning from others, and I’d love to hear how things are going for you, too. 💬👇