Meet Dr. Liz Lugo: A Physician and Mom of Four Who Proves Fitness Can Fit Any Busy Life : For many working women, finding time to exercise can feel impossible. Add a demanding career in medicine, four children, and family responsibilities, and fitness often slips to the bottom of the priority list.
But for one busy anesthesiologist, Dr Liz Lugo feels that staying active isn’t about chasing perfection, it’s about creating sustainable habits that support her health, energy, and longevity.
Forget Perfect. Focus on Consistency.
“I fit exercise in wherever I can and try to get creative,” Lugo says.
Some days that may mean turning fitness into quality time with her husband. The couple schedules gym dates, working out together before enjoying dinner while a babysitter watches the children.
Other days, movement is woven into her routine in smaller ways. If she’s working close enough, she’ll walk to the surgical center or park farther away to add extra steps. At home, she relies on the Peloton app, especially its strength-training classes, squeezing in 15- or 20-minute workouts whenever the kids are occupied.
“It all adds up,” she says.
A Realistic Fitness Routine for Real Life
Rather than following a rigid training schedule, she focuses on achievable weekly goals.
“My goal is at least two strength workouts and two long walks every week.”
One strategy that keeps her motivated is accountability. She and a fellow anesthesiologist compare their monthly workouts, helping each other stay committed despite unpredictable schedules.
“Having someone to check in with makes a big difference.”
Healthy Eating on the Go
Busy surgical schedules don’t always allow for leisurely meals, but preparation makes all the difference.
“I’ll be honest, I don’t always make the perfect food choices,” stated Lugo.
Instead of striving for perfection, she focuses on making healthy options convenient. Her lunch bag and car are always stocked with protein bars, fruit, nuts, and other nutritious snacks that are easy to grab between cases or while driving between responsibilities.
“The healthier choice has to be the easier choice.”
Fueling Long Days in the Operating Room
When surgeries run long and breaks are unpredictable, stable energy is essential.
Her day always begins with protein, and whenever she gets a chance to eat during a shift, she reaches for portable, protein-rich foods like yogurt, almonds, and hard-boiled eggs.
These simple habits help maintain steady energy and avoid the crashes that often come with skipped meals.
Self-Care Isn’t Selfish
For women juggling careers and families, self-care often feels like a luxury. She sees it differently.
“The basics really matter, nutrition, movement, sleep, and taking care of yourself.”
Even during hectic weeks, she tries to carve out small moments that are just for her. Sometimes that means getting a manicure every couple of weeks. Other days it’s reading for 10 minutes, talking with her best friend, or listening to podcasts during her commute.
“It’s far from perfect, and I don’t do it all every day. I aim for consistency, not perfection, and I give myself grace when life gets in the way.”
Movement Is an Investment in the Future
Her message to other working mothers is simple: every season of life looks different.
“There are seasons when it’s incredibly hard, and every day involves trade-offs.”
Sometimes sleep is more important than a workout. Sometimes family comes first. The key is remembering the bigger picture.
“I try to make choices that align with my bigger goals, which are health and longevity. Regular movement, quality sleep, and staying connected to my community are all investments in the life I want to live, not just now, but for years to come.”
Fitness Doesn’t Have to Be Complicated
Her advice for women who feel overwhelmed is refreshingly simple:
- Walk whenever you can.
- Run, cycle, or use a treadmill if that’s available.
- Try short strength workouts through a fitness app.
- Add ankle weights to your walks for an extra challenge.
- Turn meetings into walking meetings.
- Make movement a family activity by playing sports or taking evening walks together.
- Exercise with your spouse or a friend for motivation and accountability.
The biggest takeaway?
You don’t need an hour at the gym or the perfect routine to improve your health. Small moments of movement, repeated consistently, create lasting results.
For busy women balancing careers, motherhood, and countless responsibilities, fitness isn’t about finding more time—it’s about making the most of the time you already have.
Dr. Liz Lugo is an anesthesiologist with Olena Medical, LLC based in New Jersey and Texas.