The Healthy, Happy Mom Challenge: 7 Days to More Energy, Better Habits & Happier You
- Monica Bencomo
- 37 minutes ago
- 5 min read
The Healthy Happy Mom Challenge: 7 Days to a Healthier, Happier Mom Life
What if feeling better didn't require a complicated meal plan, expensive supplements, or hours at the gym?
What if the biggest transformation came from simply returning to the basics?
That's exactly why I'm hosting the Healthy Happy Mom Challenge—a completely FREE 7-day challenge designed to help moms prioritize their health, increase their energy, and show up as their best selves for the people they love most.
And we start on Monday!
Why I Created This Challenge
As moms, it's easy to put ourselves at the bottom of the priority list.
We make meals for everyone else. We remind everyone else to drink water. We schedule everyone else's appointments. We cheer everyone else on.
Meanwhile, our own health often gets whatever scraps of time and energy are left over.
Lately, I've been thinking about my own potential—not just as a creator, homeschool mom, wife, or entrepreneur, but as a woman.
How much better could I feel if I consistently did the simple things?
How much more patient could I be?
How much more present?
How much more joyful?
This challenge was inspired by my desire to reach a higher level in my health and become an even better mom to my children. Not because perfection is the goal, but because I know that when I take care of myself, everyone in my family benefits.
I don't want to simply get through my days. I want to thrive in them.
And I have a feeling I'm not the only mom who feels this way.
During this 7-day challenge, we'll focus on seven simple daily habits:
- Drink enough water
- Get 15 minutes of sunshine
- Enjoy Miracle Mommy Time with your children
- Complete a daily workout
- Drink a healthy smoothie
- Add protein to every meal
- Practice gratitude
None of these habits are complicated, but together they can create powerful momentum toward becoming a healthier, happier version of yourself.
Your Daily Goals 🏆
1. Drink Half Your Body Weight in Ounces of Water
Hydration affects everything from energy and digestion to mood and mental clarity.
The goal is simple:
Drink half your body weight in ounces of water each day.
For example:
- 120 pounds = 60 ounces
- 150 pounds = 75 ounces
- 200 pounds = 100 ounces
My personal goal is 128 ounces of water per day.
Fill your water bottle, keep it nearby, and let's make hydration a priority this week.
2. Get at Least 15 Minutes of Sunshine
Fresh air and sunshine can work wonders for our mood, energy, and overall well-being.
During this challenge, spend at least 15 minutes outside every day.
Take a walk.
Read outside.
Enjoy your smoothie on the patio.
Watch your kids play.
Sit in the sunshine while sipping your water.
Research continues to show that time outdoors can support mood, energy levels, and overall wellness. Sometimes the simplest habits are the most powerful.
3. Enjoy 20 Minutes of Miracle Mommy Time
One of the greatest gifts we can give our children is our undivided attention.
Every day during the challenge, spend 20 uninterrupted minutes connecting with your children.
No phones.
No social media.
No television.
No distractions.
Read together.
Build something together.
Play a game.
Take a walk.
Listen to their stories.
Simply be present.
These small moments of connection often become the memories our children treasure most.
4. Complete the Daily Workout
We're keeping fitness simple and doable.
Inside your FREE challenge download, you'll find a workout calendar. Each workout is linked directly to my YouTube channel, so all you have to do is click and press play.
You'll only need a pair of light dumbbells and a willingness to show up.
Remember: consistency beats perfection every single time.
5. Drink the Healthy Happy Mom Smoothie
Every day, blend up this nutrient-packed smoothie:
Healthy Happy Mom Smoothie Recipe
- 1 cup orange juice
- 1 cup water
- 2 cups mixed berries
- 1 banana
- Handful of spinach
- 2 tablespoons chia seeds
- 2 heaping tablespoons Greek yogurt
Blend until smooth and enjoy.
It's packed with fiber, antioxidants, healthy fats, protein, and nutrients that help support your energy throughout the day.
6. Add Protein to Every Meal
One of the simplest ways to support energy, fullness, and overall health is to include a source of protein with every meal.
Think:
- Greek yogurt
- Eggs
- Cottage cheese
- Chicken
- Turkey
- Fish
- Lean beef
- Protein smoothies
- Beans and legumes
Protein helps keep us satisfied longer and can help support stable energy throughout the day.
We're busy moms. We need fuel that lasts.
7. Practice 5 Minutes of Daily Gratitude
Health isn't just physical—it's mental and emotional too.
Each day, spend five minutes intentionally focusing on what is going right in your life.
Write down three things you're grateful for.
Thank God for the blessings in your life.
Reflect on a sweet moment with your children.
Celebrate a small win.
When we train our minds to look for the good, we often discover there is more of it than we realized.
Gratitude doesn't mean every day is perfect. It simply helps us shift our focus from what's missing to what's already here.
Download Your FREE Challenge PDF
I've created a FREE Healthy Happy Mom Challenge PDF to make this week as simple as possible.
Inside you'll find:
- A complete workout calendar
- Direct links to each workout on YouTube
Simply click the workout for the day and it will take you directly to the video.
All you'll need is:
- A water bottle
- A pair of light dumbbells
- A positive attitude
- A willingness to show up for yourself for seven days
And the best part?
It's completely free.
Follow Along for Daily Encouragement
Be sure you're following Moms Wear Heels for daily encouragement throughout the challenge.
I'll be sharing motivation, reminders, tips, and behind-the-scenes updates each day.
Most importantly, I want to cheer you on.
Motherhood can feel lonely sometimes, but you don't have to do this alone.
We're doing this together.
We Start Monday!
Are you in?
Download your FREE Healthy Happy Mom Challenge PDF, invite a friend, and join us for seven days of intentional health, movement, hydration, gratitude, and connection.
This challenge isn't about becoming a perfect mom.
It's about becoming a healthier, happier version of yourself so you can pour into your family from a full cup instead of an empty one.
Let's stop waiting for the perfect time.
Let's start with seven days.
Because a healthier, happier mom helps create a healthier, happier home.
I'll see you Monday.
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