“Balance” is the word Coach Karli Saur repeatedly uses when discussing wellness, family life, and community support. As a mom of young children, Saur navigates the constant challenges of motherhood, fitness, and health. For her, finding balance is more than just a goal; it’s a lifestyle she lives every day.
As we head into the New Year, the balancing act between health, family, and personal wellness is top of mind for many. For Saur—fitness trainer, running coach, and pre- and postnatal expert—this balance is a philosophy she teaches others, but also one she embraces herself.
In a conversation blending insights from her roles as a mom, fitness enthusiast, and local advocate, Saur offers practical advice for those trying to prioritize wellness while juggling the demands of family life.
A Family-Oriented Approach to Wellness
Saur’s view of fitness is rooted in family. "It’s never just one person," she explains when discussing how she and her husband manage their physical fitness. She points to a recent family achievement: signing up for a 5K race. This was not just a personal milestone but a family event.
"I needed a personal win, and I thought it would be a nice boost for my husband too. Plus, our kids—my three-year-old, 18-month-old, and soon to be newborn in early 2025—are already emulating our behaviors." She says proudly, "My little ones walk in the living room and try to do push-ups or wall sits."
For Saur, it’s not about pushing her family to extremes; it’s about instilling the value of being active together. Whether it’s running a race, hiking local trails, or simply going for a walk, these moments create meaningful memories and lay the foundation for healthy habits.
"The kids had a blast at the 5K. They loved cheering for me as I pushed the double stroller through the whole race," she laughs. "They were talking about how strong Mommy was the whole ride home. That’s what I mean when I say we have to lead by example. It’s not about perfection; it’s about showing up and doing it together."
Flexibility in Fitness: Making Room for Family
What sets Saur’s approach apart is her focus on making fitness a shared experience. She knows the challenge of trying to fit a workout into a busy schedule while balancing family life. “I would love to come. Can my kids come too?” she laughs. “That’s how I feel about it. The idea of scheduling a babysitter and all the stress of finding care is just too much. It’s so much easier for me to bring my kids along. They’re not a distraction; they’re part of the experience.”
Saur advocates for family-friendly fitness spaces. Many gyms, she notes, now allow families to work out together in designated areas. Even if it’s not a formal class, it’s an opportunity to involve the kids in the process. “Sometimes it’s just about getting creative with your routine,” she says. “I’ll go into a group fitness studio, where there are weights and bands available, and we’ll play our own music. It’s a stress-free way to include the kids and still get my workout in.”
The Role of Community in Supporting Wellness
Saur has also seen the importance of community in supporting wellness, especially for mothers. Reflecting on her experience in New Jersey’s Somerset Hills, she notes that community is everything. "As a mom, it’s crucial to connect with others who are going through similar struggles, whether it’s adjusting to a newborn, navigating toddlerhood, or finding time for self-care."
During the pandemic, Saur realized how much moms could benefit from a community designed specifically for them. “Before I had kids, I ran a couple of different running clubs in the city, and I thought it would be amazing to create something like that here—a stroller-run club or something that combines fitness and family,” she says.
Despite challenges, Saur remains passionate about the idea of creating more accessible fitness opportunities for moms. “It’s hard to find a group that feels welcoming to women who are pregnant or newly postpartum, or who may not feel ‘fit enough’ to join a regular gym class or run club,” she notes.
Her most recent attempt was collaborating with a local studio to offer a fitness class where mothers could bring their toddlers. While the timing and weather didn’t cooperate, Saur’s vision remains: "I envision a consistent, community-led class where moms can bring their kids and work out together—without the pressure of needing a babysitter or competing with others."
The Importance of Diet and Nutrition for Wellness
No discussion of wellness is complete without addressing nutrition, and Saur’s approach is one of simplicity and balance. “Wellness isn’t just about exercise. It’s about what we put in our bodies, what we feed our kids, and how we teach them to eat,” she says.
Saur advocates for cooking at home as much as possible. “It doesn’t matter if it’s a salad, a steak dinner, or muffins—just make it from scratch.” Involving children in the process is key. “We let the kids help in the kitchen. They ask to do it, and it’s so important for them to understand where their food comes from. It’s not just food magically appearing out of nowhere.”
Her philosophy on food is all about balance. “It’s about moderation. Don’t stress over calories or indulge in guilt over that extra dessert at a party,” she advises. “I follow the 80/20 rule: eat healthy 80% of the time, and enjoy life the other 20%. If you had a little too much at a holiday meal or a couple of extra drinks, let it go. It’s part of living.”
A Wellness Journey for the Whole Family
Saur’s approach to wellness is rooted in practicality, balance, and inclusivity. It’s not about fitting into a specific mold of fitness but about creating a lifestyle that works for the entire family. Whether through fitness, community support, or healthy eating habits, Saur continues to advocate for wellness that encourages connection, flexibility, and—most importantly—balance.
In a world where "perfection" is often the goal, Saur reminds us that the journey to health and wellness is about embracing the process with those we love. By creating spaces for families to be active together, supporting each other’s health, and prioritizing balance over perfection, we can build healthier, happier lives for ourselves and our children.
Iron Diamond Fitness
Phone: (973) 370-2014
Website: irondiamondfitness.com
"As a mom, it’s crucial to connect with others who are going through similar struggles, whether it’s adjusting to a newborn, navigating toddlerhood, or finding time for self-care." - Coach Karli Saur
“Wellness isn’t just about exercise. It’s about what we put in our bodies, what we feed our kids, and how we teach them to eat.” - Coach Karli Saur