WellWithSamantha

Category: Blog

  • Thriving as a Career Driven Solo Parent Amidst Inflation: A Wellness-Centric Approach

    It’s elephant in the room that everyone is talking about. Inflation has become an undeniable reality, impacting even those with higher incomes. For solo parents juggling high-powered careers and family responsibilities, the financial squeeze adds another layer of complexity. Beyond budgets and spreadsheets, there’s the pressing need to maintain personal health and wellness. Here’s how I’m navigating this challenging landscape, prioritizing well-being while managing the economic pressures of solo parenting.

    1. Redefining Wellness Within Time Constraints

    Traditional wellness routines often demand time—something in short supply for working solo parents. Don’t get me wrong, I love a good 60 minute instructor led yoga class, but the reality is I can’t always squeeze it in. Instead, I’ve embraced micro-practices: a 10-minute morning meditation, a quick core workout between meetings, or a 10 minute virtual yin yoga session before bed. These brief moments of self-care have a cumulative positive effect on my mental and physical health. It feels better than doing nothing at all.

    2. Smart Grocery Shopping

    Eating healthily doesn’t require spending a lot of money. I buy the majority of my food at Aldi or Trader Joe’s (not sponsored). Both options offer organic and clean foods at a fraction of the cost.

    3. Financial Mindfulness and Wellness Investments

    While my income provides comfort and I have access to a yoga studio for in person classes, inflation necessitates a more mindful approach to spending. I’ve started allocating funds towards wellness investments that offer long-term benefits, such virtual fitness memberships, and at home workout equipment. These choices support my health and productivity, proving invaluable in the long run.

    4. Prioritizing Mental Health

    The mental load of solo parenting amidst economic uncertainty can be overwhelming. Mindfulness and meditation practices have become non-negotiable aspects of my routine. These practices help me process stress, maintain emotional balance, and stay present for my child and career.

    Are You Navigating Similar Challenges?

    If you’re a career driven solo parent striving to balance career demands, family responsibilities, and personal wellness during these inflationary times, you’re not alone. I’d love to hear your strategies and experiences.

    Let’s Connect:

    Share your thoughts in the comments below. Subscribe to my newsletter for more insights on solo parenting and wellness. Follow me on Instagram for tips and inspiration.

    Together, we can build a supportive community that thrives despite economic challenges.

  • 3 Healthy Meal Prep Hacks for Solo Parents

    Let’s be honest: solo parenting means you’re already doing everything. Cooking healthy meals can feel like one more impossible task — especially when it’s just you in the kitchen, with kids needing attention (and probably complaining about vegetables).

    But here’s what I’ve learned: meal prep doesn’t have to be complicated, expensive, or take your whole Sunday. A few smart hacks can save your sanity, your time, and your grocery budget — while still feeding you and your kids well.

    Here are my go-to healthy meal prep hacks that work for real life — solo-parent style.

    1. Cook Once, Eat 3+ Times

    Forget making something new every night. Instead, I batch one thing that can be used a few different ways.

    Example:

    Bake a tray of chicken thighs Use them for tacos, salad bowls, and wraps throughout the week Same goes for roasted veggies, grains, and sauces. Prep once, remix later.

    2. Use the “3-2-1” Method for Simplicity

    When I don’t know what to make, I fall back on this formula:

    3 – veggies 2 – proteins 1 – carb

    I prep them all on one baking sheet or pan, and I’m done. Think: broccoli, sweet potato, and chicken roasted together — served with a side of hummus or dressing.

    Minimal dishes. Tons of nutrition.

    3. Store Food Ready to Eat

    I used to prep a fridge full of “ingredients”… and still feel like I had nothing to eat.

    Now I portion full meals into containers I can grab and microwave.

    Even just chopping fruit or pre-assembling snack boxes makes a huge difference when you’re in survival mode.

    Bonus Hack: Theme Nights

    Reduce decision fatigue with a simple weekly structure:

    Meatless Monday

    Taco Tuesday

    Pasta Wednesday

    Sheet Pan Meal Thursday

    Homemade Pizza Friday

    It simplifies your grocery list and makes meals feel more fun (especially for little ones).

    Final Thoughts

    You don’t have to cook like a chef or prep like a food blogger.

    As a solo parent, your time and energy are valuable.

    These meal prep hacks aren’t about perfection — they’re about creating just enough ease to help you nourish yourself and your family without burning out.

    Small steps = big relief. You’ve got this.

    @wellwithsamantha

  • 5 Self-Care Habits That Changed My Life as a Solo Parent

    When you’re raising kids on your own, self-care can feel like a luxury — or worse, impossible.

    For a long time, I believed I didn’t have time, energy, or even the right to focus on myself. But the truth? Burnout was silently stealing my joy, my patience, and my health.

    I didn’t need a spa day or a silent retreat. I just needed a few small, intentional habits that reminded me I matter, too.

    Here are 5 self-care habits that truly changed my life as a solo parent:

    1. 10 Minutes of Movement (Even in Pajamas)

    I stopped aiming for hour-long workouts and started moving my body for just 10 minutes a day.

    Stretching, a quick yoga flow next to my bed, a ride on my Peloton — whatever felt doable. Movement became less about “fitness” and more about releasing stress and reconnecting with myself.

    Bonus: My girls often join in. It turns into a mini bonding moment instead of a chore.

    2. Creating a “No List” Without Guilt

    This was hard but powerful. I wrote down things I can’t give my time or energy to right now — even if they seem “normal” or expected.

    That included:

    -Hosting playdates I don’t enjoy -Overcommitting to school events -Responding to texts immediately

    Saying “no” is hard, but it gave me space to say “yes” to things that actually refuel me.

    3. Protecting My Morning Peace

    I don’t wake up at 5am. But I do wake up 15 minutes before my child, just to sit, sip tea, journal, or stretch in silence.

    That tiny window of quiet time sets the tone for my whole day. No phone, no emails, no noise — just me.

    Some mornings it’s peaceful. Others it’s a rushed 4 minutes. But I still claim it.

    4. Weekly Check-Ins With Myself

    Every Sunday night, I ask myself:

    What drained me this week? What filled me up? What do I need more of?

    This check-in helps me course-correct. Some weeks I need more rest. Some, more connection. Self-care became easier when I started actually listening to what I needed — not what someone on the internet told me to do.

    5. Letting Go of “All or Nothing” Thinking

    I used to think if I couldn’t do self-care perfectly, it didn’t count.

    No time for a full workout? Skip it.

    Too tired to journal a whole page? Don’t bother.

    Now, I do what I can, when I can.

    5 minutes of yoga. 2 lines in my journal. One deep breath in the bathroom while my kid watches cartoons.

    And guess what? That counts.

    Final Thoughts

    Being a solo parent is demanding — emotionally, physically, and mentally. But you deserve care just as much as anyone else in your life.

    Start small. Choose one habit. Give yourself permission to show up for you.

    You don’t have to do it all. You just have to start.

    Because when you care for yourself, you parent from a place of strength — not survival.

    Do you have a favorite self-care tip that was not mentioned here? I’d love to hear from you!

    @wellwithsamantha

  • My Morning Routine as a Solo Parent (That Doesn’t Involve Waking Up at 5 AM)

    Let’s be honest — when you’re parenting solo, mornings can feel like a chaotic blur of cereal spills, last-minute sock hunts, and “where’s your backpack?” drama. For a long time, I dreaded the mornings. They felt rushed, stressful, and like I was already behind before the day even started.

    But something shifted when I stopped chasing a “perfect” morning routine and started creating one that actually worked for me.

    Here’s what my mornings look like now — not Instagram-perfect, but peaceful enough to keep me sane.

    1. I Give Myself 15 Minutes Before the House Wakes Up

    Not an hour. Not a full sunrise yoga session. Just 15 quiet minutes.

    Sometimes it’s breathwork, sometimes it’s stretching, sometimes I just sit with my tea and stare out the window in complete silence. And that’s enough.

    The rule: No phone, no scrolling. This time is mine.

    2. I Prep Just One Thing the Night Before

    I used to try to prep everything — outfits, lunches, to-do lists. But that overwhelmed me even more. Now I ask, “What’s one thing I can do tonight that’ll make tomorrow easier?”

    Some days that’s laying out my clothes. Other days, it’s setting the table or making sure the coffee is ready. One small prep step = less chaos in the morning.

    3. I Keep Breakfast Simple and Stress-Free

    Gone are the days of guilt over Pinterest-worthy breakfasts. I rotate between 3 go-to options: fruit and yogurt, toast and eggs, or a protein bar. That’s it. Less decision-making, fewer dishes, and less stress. The girls eat the school breakfast. Sometimes I will make them a bagel for the car ride.

    4. I Use a Mini Mantra (For Me, Not Them)

    Before the day really starts, I say a mantra. Not out loud (though sometimes I whisper it). Something like:

    “Today, I’ll respond, not react.” “I am steady even when things are messy.” “I don’t have to do it all to be enough.”

    It grounds me — and keeps me from losing it when someone spills milk on my only clean pants.

    5. I Accept That Some Mornings Will Be a Mess

    The biggest change? I stopped expecting every morning to be smooth.

    Some days we’re late. Some days there are tantrums. Some days I lose my cool. But I’m learning to let it go and start fresh each day — without the shame spiral.

    Final Thoughts

    You don’t need a color-coded checklist or a 5 AM alarm to have a better morning.

    You just need a few quiet moments, a little prep, and a whole lot of grace.

    If you’re a solo parent figuring this out one day at a time — I see you.

    You’re doing better than you think.

    Is there anything you can add to this list? I’d love to hear from you. Leave it in the comments below!

  • How Yoga Helped Me Handle the Stress of Solo Parenting

    1. Yoga Gave Me Space to Breathe — Literally

    When you’re solo parenting, it’s easy to spend the whole day in fight-or-flight mode. My body was always tense, my breathing shallow.

    Starting with just 5 minutes of breath-focused movement each morning helped me slow down and finally exhale.

    I started with a beginner friendly online class and a comfy, affordable yoga mat that lived rolled out in my bedroom — a visual reminder to show up for myself.

    Tip: Try the “legs up the wall” pose after a long day. Total nervous system reset.

    2. It Shifted My Mindset from Chaos to Control

    Yoga taught me something no parenting book ever did:

    I don’t need to control everything — I just need to return to myself.

    Even on days when toys were everywhere and laundry was taking over, 10 minutes of flow gave me a sense of grounding and control in my body.

    The act of moving with intention gave me a small win to carry into the rest of my day. And when you’re parenting solo? Small wins matter.

    3. It Helped Me Manage Stress (Without Guilt)

    Before yoga, I’d try to cope with stress by scrolling, snacking, or staying up too late. But those quick fixes never lasted.

    Now, instead of numbing out, I move it out — whether that’s a slow restorative practice or a strong vinyasa flow.

    Some of my favorites:

    • 15-minute gentle yoga for stress – I found a great series here
    • Deep hip openers for emotional release (yes, it’s a thing!)
    • Child’s pose on a thick, supportive mat – my go-to when I feel like hiding from the world

    4. It Made Me Feel Like Me Again

    Somewhere between diapers and deadlines, I lost the version of me that felt vibrant, energized, and even sexy.

    Yoga helped me reconnect with that version. Not overnight, but little by little, on the mat.

    I started noticing muscles I forgot I had. I stood taller. I had more patience.

    And when I felt good in my body, it overflowed into how I parented — calmer, more playful, more present.

    5. It Taught My Kid Self-Regulation Too

    One unexpected bonus? My child started copying me.

    Downward dog during cartoons. Deep breaths when upset.

    Now we even do “yoga breaks” together — a fun, healthy bonding moment.

    If you’re solo parenting, yoga isn’t a magic fix — but it’s one of the most powerful self-care tools I’ve found. You don’t need 60 minutes. You don’t need fancy gear. You just need a few minutes, a safe space, and the willingness to show up.

    Recommended Tools for Your Yoga Reset:

    • My Favorite Beginner Mat: Click here — affordable, durable, and kid-proof
    • On-Demand Yoga Classes (Free Trial): Try this – short, guided flows for every level
    • Guided Journal to Track Your Progress: This one’s beautiful

    Final Thoughts:

    If you’re parenting alone, I see you. You deserve care, too.

    Yoga won’t solve everything, but it will help you meet it all with more grace, strength, and self-compassion.

    Start with 5 minutes. That’s all it takes.

    What resonates most with you from this? I’d love to hear from you! Comment below.