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The Intentional Shift | Working Mom

@intentionalshiftlife

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Full-time working mom × 2 🤍
Fitness • wellness • skincare • homeschool
Small shifts. Stronger routines. Real life.
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Hi! I’m Mal! 39, wife, mama of two, full-time career woman, navigating the beautiful chaos of everyday life. I’ve loved strength training for years, but I’m no fitness professional. I simply share what I enjoy and what has worked for me. Sharing little pieces of my everyday life like workouts, realistic routines, wellness, outfits, coffee, favorite finds, and a glimpse into our homeschooling journey. I believe in discipline over motivation, progress over perfection, and never losing yourself in motherhood. Just a woman trying to be a little stronger, healthier, and more intentional through every season of life. So happy you’re here! 🤎 by @intentionalshiftlife
15
10 days ago
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Here’s your reminder that football season calls for CHILI! 🏈🍂🌶️ 20-MINUTE CHILI because we have games to watch and absolutely no time to spend hours in the kitchen. 😂🙌🏼 Easy, hearty, protein-packed, and made in ONE pot. Minimal effort, minimal cleanup. My kind of cooking! 🌶️ EASY 20-MINUTE CHILI INGREDIENTS: * 1 lb organic ground beef * 1 can diced tomatoes * 1 can tomato sauce * ½ can red kidney beans, drained & rinsed * ½ can northern beans or white kidney beans, drained & rinsed * Splash of bone broth (you know I don’t measure 😂) * ¾ packet taco seasoning * Olive oil HOW TO MAKE IT: 1. Heat olive oil in a large pot and brown your ground beef. 2. Add diced tomatoes and tomato sauce. 3. Stir in drained and rinsed beans. 4. Add a splash of bone broth and taco seasoning. 5. Simmer on low-medium heat for about 15 minutes. BOOM. Dinner is DONE! 🙌🏼 FAVORTITE TOPPINGS: Flaky salt, pickled jalapeños, avocado, a dollop of plain Greek yogurt (my sour cream swap!) and aged cheddar. High protein, simple ingredients, and perfect for football Sundays. 🏈 And full disclosure: measurements are more of a suggestion in my kitchen. 🫣😂 Save this one for your next game day! 🤎 #EasyDinnerIdeas #HighProteinMeals #ChiliRecipe #FootballFood #IntentionalShiftLife by @intentionalshiftlife
23
a day ago
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WEEK 5 | DAY 1/3 GLUTE STRENGTH + SHAPE Today’s 30-minute session is all about strength, tension, and that final glute burn. And YES, you can modify this workout with dumbbells or resistance bands! WARM-UP — 3 MIN Assault Bike → Glute Bridges → Bodyweight RDLs → Lateral Band Walks STRENGTH — 3 ROUNDS 1️⃣ Barbell Hip Thrust — 8–10 2-sec squeeze at the top. Challenge yourself to increase weight or reps! 2️⃣ DB Sumo Squat — 10–12 Slow on the way down, drive through those heels! 3️⃣ B-Stance RDL — 8/side 3-sec lowering. Feel that glute stretch! 4️⃣ Cable/Band Kickback — 12–15/leg Controlled reps. No swinging! Rest 45-60 seconds GLUTE BURNER — 3 MIN 2 rounds: • 15 Frog Pumps • 15 Band Abductions • 20-sec Glute Bridge Hold Minimal rest FINISHER — 3 MIN •Brisk Step-Ups OR Fast Toe Taps 30 sec strong / 30 sec easy × 3 DONE! ✨ No gym? No problem! Swap the barbell for a dumbbell or banded hip thrust, use a band for kickbacks, and perform the squats and RDLs with a band or bodyweight! You don’t need fancy equipment. You need consistency, intention, and a willingness to challenge yourself. SAVE this workout for your next glute day! 📌 #30MinuteWorkout #WomenWhoLift #GluteDay #FitnessForMoms #IntentionalShiftLife by @intentionalshiftlife
28
2 days ago
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MAMAS, LET’S REBUILD THAT CORE! 🤍 So many of you have mentioned wanting to rebuild your core strength, and I hear you! I went from having a strong, well-conditioned core to experiencing the dreaded “mommy pooch,” pelvic heaviness, leaking, and abdominal doming after having my babies. I had to learn that rebuilding my core wasn’t about doing MORE. It was about slowing down, reconnecting with those deep core muscles, and focusing on controlled, intentional movements. Here’s a simple 5-minute routine you can work into your daily schedule. No equipment, no fancy movements, just intentional exercises to help reconnect with your core. ✨ 60 seconds each: 1. Deep Core + Pelvic Floor Connection 2. Heel Slides 3. Beginner Dead Bugs 4. Bird Dogs 5. Supine Marches Move slowly, breathe, and focus on CONTROL over speed. I’m not a physical therapist or certified trainer, just a mama who loves strength training and sharing what’s worked for me. 🤍 Remember, rebuilding strength takes time. Start where you are, modify when needed, and celebrate the small wins. 📌 SAVE this for your next core session! #BeginnerCore #PostpartumFitness #CoreStrength #FitnessForWomen #IntentionalShiftLife by @intentionalshiftlife
26
3 days ago
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WEEK 4 | DAY 3/3 GLUTE SCULPT + ATHLETIC LEGS Finishing Week 4 block with unilateral strength, athletic movement, and a serious glute burn! WARM-UP | 3 MIN Bike → Band Abductions → Lateral Lunges → Glute Bridges A. UNILATERAL STRENGTH | 3 ROUNDS 1️⃣ Single-Leg RDL — 8/side 2️⃣ Lateral Lunge → Knee Drive — 8/side 3️⃣ High Step-Up — 8/side Rest 45 sec between rounds. B. GLUTE BURNER | 2 ROUNDS * Cable Diagonal Kickback — 12/side * Banded Abductions — 20 * Frog Pumps — 20 * Glute Bridge Hold — 20 sec Minimal rest. Feel that burn! C. ATHLETIC FINISHER | 4 MIN * 30 sec Lateral Shuffle + Floor Tap * 30 sec Plank Walkouts Repeat for 4 minutes. Four weeks of showing up, challenging ourselves, and getting stronger. 📌 SAVE this workout for your next leg day! #GluteWorkout #StrengthTrainingForWomen #GluteGrowth #30MinuteWorkout #IntentionalShiftLife by @intentionalshiftlife
18
4 days ago
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Love me a Warmie, but something about microwaving a cat just feels… illegal. 💀🐈‍⬛😂 No felines were harmed in the making of this reel. Just my conscience. 🫠🤣 #momhumor #MomLifeUnfiltered #MomReels #FunnyMomMoments #intentionalshiftlife by @intentionalshiftlife
23
6 days ago
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WEEK 4 | DAY 2/3 UPPER BODY + CONDITIONING Strong arms, a solid core, and a little athletic conditioning to finish things off! We’re not just lifting to look strong. We’re training to FEEL strong, move better, and build strength that carries into everyday life. This one hits your shoulders, back, chest, arms, and core before wrapping up with a quick finisher that’ll get your heart pumping! ⏱️ 30 MINUTES | LET’S WORK! WARM-UP — 3 MIN Bike → Arm Circles → Band Pull-Aparts → Walkouts ATHLETIC STRENGTH — 3 ROUNDS 1. DB Incline Press — 10 2. Single-Arm DB Row — 10/side 3. Half-Kneeling Shoulder Press — 8/side 4. DB Reverse Fly — 12 5. Hammer Curls — 10 6. Skull Crushers — 10 Rest 45 sec between rounds. CORE — 2 ROUNDS • Dead Bug + DB Pullover — 8/side • Plank DB Drag — 8/side • Bear Hover — 20–30 sec FINISHER — 4 MIN 40 sec Plank Walkouts + Alternating Shoulder Taps 20 sec Recovery × 4 rounds Modify where needed, challenge yourself where you can, and remember: consistency will always beat perfection. You don’t need hours in the gym. Just a plan, a little discipline, and 30 minutes for YOU. 📌 SAVE this workout for your next upper-body day! 🤍 FOLLOW @intentionalshiftlife for realistic, effective workouts that fit into real life. #UpperBodyWorkout #StrengthTrainingForWomen #IntentionalShiftLife #30MinuteWorkout #StrongWomen by @intentionalshiftlife
36
7 days ago
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HIGH-PROTEIN CROCKPOT CHICKEN MEATBALLS Because dinner needs to be easy, kid-approved, AND bring the protein. 🙌🏼 These chicken meatballs are one of those throw-it-in-the-crockpot-and-go meals — ~39g of protein per serving and minimal effort. We love her. 😂 FULL DISCLOSURE: Below is the actual recipe for you guys, but in my own kitchen I measure approximately nothing. 🫣😂 Garlic? Until my ancestors say stop. Parmesan? With my heart. Seasoning? ✨vibes✨ Protein? That part we take seriously. 💪🏼😂 CHICKEN MEATBALLS 🍗 2 lbs lean ground chicken 🥚 1 egg 🍞 ½ cup Italian breadcrumbs 🧀 ¼ cup grated Parmesan 🌿 2 tsp Italian seasoning 🧄 1 tsp garlic powder 🧅 ½ tsp onion powder 🧂 ½ tsp salt + ¼ tsp pepper CROCKPOT 🍅 2 -24oz jars marinara 🥣 ½ cup chicken bone broth Mix → roll into meatballs → I brown the meatballs before hand → layer with marinara → add broth → cook LOW 4–5 hrs or HIGH 2–3 hrs, until the meatballs reach 165°F. Serve over high-protein pasta, spaghetti squash or zucchini noodles + an irresponsible amount of fresh Parmesan. ~39g PROTEIN | ~390 CAL Approximate nutrition because, again… I EYEBALL EVERYTHING. 😂 Save this one for an easy weeknight dinner! 🤍 #IntentionalShiftLife #HighProteinRecipes #CrockpotRecipes #ChickenMeatballs #EasyDinnerIdeas by @intentionalshiftlife
24
8 days ago
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WEEK 4 | DAY 1/3 GLUTE STRENGTH + SHAPE This reel was brought to you by a 5-year-old with zero regard for my music preferences or aesthetic. 💀😂 Heavy lifts first. Controlled movements second. A little burn to finish. All in about 30 minutes because we have lives to live. WARM-UP | 3 MIN Assault Bike → 10 Glute Bridges → 10 Lateral Band Walks/side → 10 Good Mornings A. STRENGTH | 3 ROUNDS 1️⃣ Barbell Hip Thrust — 6–8 reps ⭐ Go heavy! 2-sec squeeze at the top. 2️⃣ DB Sumo RDL — 10–12 reps Slow and controlled. Hips back! 3️⃣ Deficit Reverse Lunge — 8/leg Long stride + slight forward lean. Rest 45–60 sec between rounds. B. GLUTE SCULPT | 2 ROUNDS 1️⃣ Band, @animalhousefit MonkeyFeet or DB Abduction😅 — 12–15/side 2️⃣ Single-Leg Glute Bridge — 10/side 3️⃣ Frog Pumps — 20 reps Minimal rest. Embrace the burn. FINISHER | 3 MIN Assault Bike: 20 sec HARD / 40 sec EASY × 3 No bike? Fast step-ups + marching recovery work just as well! You don’t need hours in the gym. You need consistency, intention, and a willingness to challenge yourself. 30 minutes. KPDH track 😉 3 days a week. No perfection required 📌 SAVE this for your next glute day! #IntentionalShiftLife #Workout #BusyMomFitness #3x30 #KPopDemonHunters by @intentionalshiftlife
24
9 days ago
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WEEK 3 —DAY 3/3 GLUTES + ATHLETIC LEGS Second glute day of the week, but we’re NOT just repeating Saturday. Saturday = heavier glute strength. Monday = unilateral work + athletic legs + plenty of glute tension. MAIN—3 rounds: 1)Goblet Squat — 10–12 2)Single-Leg RDL — 8/leg 3)Step-Up → Reverse Lunge — 8/leg 4)Band Abduction — 15/side 5)Hamstring Curl — 10–12 4-MIN ATHLETIC FINISHER 30 sec Plank Walk-Outs 30 sec Speed Toe Taps Alternate × 4 min And because apparently we hadn’t suffered enough yet… FINAL GLUTE BURNER: One round of: → 20 band abductions → 15 glute bridges → 10 slow bridge pulses → 30-sec bridge hold 30 minutes. No endless gym session. Just intentional work and consistency. Save this one for your next lower-body day.🔥 #IntentionalShiftLife #Workout #BusyMomFitness #3x30 #MomBod by @intentionalshiftlife
18
11 days ago
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Discipline > Motivation #IntentionalShiftLife #MomBod #GymMotivation #DisciplineOverMotivation #WomenWhoLift by @intentionalshiftlife
24
12 days ago
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Send help. Or don’t. WE’RE GOIN’ UP UP UP. 🗣️😂✨ #MomLife #KPopDemonHunters #Golden #MomHumor #OrganizedChaos by @intentionalshiftlife
19
13 days ago
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