How Can You Find Time For Exercise in Your Busy Mom Life?

Running a business, grocery shopping, making dinner, cleaning the house, spending quality time with my daughter, making time to catch up with friends, attending birthdays and weddings, sleep...where do I find time to workout? The answer is I don't "find" the time, I "make" the time. If your life as a mom is anything like I just described, then you most likely will never "find" time either. This however, doesn't make working out impossible, and doesn't mean you should skip exercise until your schedule is "less crazy". What it means is that you're going to have to shift your mentality, and use some strategy to make physical activity a constant in your busy mom life. Exercise is not a luxury. Physical activity is essential for your mental and physical health so let's take a look at some tips that will help you "make" time for exercise.

My first piece of advice works well for moms who are adjusting to a new and unpredictable schedule. This could be when you’re going from maternity leave back to work, when your child starts kindergarten, or if your partner gets a new job with different hours. You will be less likely to succeed in transition times if you try to stick to your old routine. Instead, I can recommend a better strategy:

The first strategy is to choose 2-3 exercises that require minimal equipment and can be done anywhere. As you learn your new schedule, you’ll find unexpected pockets of time (even if just a few minutes). Commit to sprinkling in those 2-3 exercises when you can. Once you’re successful with 2-3 exercises, perhaps you can take an extra few minutes and add another 1-2 exercises. Will this strategy get you in the best shape of your life? No, but it will keep you consistent so you won’t have to start over, and it will allow you to trial new exercise times to see what would be best for your new workout schedule.

My second piece of advice works well for moms who multitask and keep running to-do lists. My suggestion is to organize your list with the top five being your absolute priorities. Make these priorities specific. For example, if work is a priority, what part of your work is the most important? For me, it would be time at the fitness studio and planning personalized programs for people. Another priority might be managing your household, but again make it specific. Is paying bills more important than doing the dishes, or is picking up the playroom more important than organizing the spice rack? I know, you’re probably thinking that this will never work for you because everything is important and definitely more than five things are priority. But the truth is that you’re already making these decisions every day. You’re always doing one thing instead of another, I’m just saying be more deliberate about what takes the top of your list. Kids I’m sure are on your list every day, so again be specific. Is it important to do bath and bedtime with them every night or do you prioritize quality time playing outdoors on the weekends? Your priority list can and should change. For me, it usually changes every week. Yours might change every couple of months or every day. Whenever your priorities change, make a new list. You’re going to use that list as a guide. Your top five always come first and then you “find” time for all of the other items that aren’t your top priorities. So yes, I might have 10 emails in my inbox that I want to respond to, but if it’s not in my top five, but walking is, then those 10 emails wait until after I walk. This is a way to hold yourself accountable and do the things that matter most, first. Exercise won’t always make the list, and that’s OK. By knowing that, you won’t stress over not getting in a workout. However, if you find that exercise never makes the list, then I urge you to take a look at what else you’re doing for your physical and mental health, and whatever those things are, keep those as a priority.

The last piece of advice works well for any mom who doesn’t do everything herself. My recommendation is to look at exercise as you would everything else. You ask for help with your taxes, you enlist a professional to do your hair, you divide the household chores, and you vent to your girlfriends…support is needed in so many areas of your life, and fitness should be no different. Whether it’s childcare support, being more efficient by working with an exercise professional, or having a gym buddy, you'll be more consistent with exercise if you can lean on someone else.

To wrap things up, the take-home point is that time for exercise is rarely going to just appear. It’s always going to come from how you prioritize your daily activities and how adaptable you are with the constant transitions in your life as a mom. It won’t always be easy, and sometimes it won’t even be possible, but you have to “make” the time. I don’t want you to have piles of folded clean clothes if the exchange is ending your day with back pain. I don’t want you to feel proud that you’ve never missed bath time if that means you can’t feel proud of how you’re caring for your body. I don’t want you to feel strong at work because you meet every deadline if that means you feel mentally weak because you don’t have a way to de-stress. If you’re a mom and want to make exercise part of your life, you occasionally have to drop the ball in one area, you need to determine what’s most important to you, and you have to be adaptable.

Prefer to watch a video on the topic? Check out Mastering Mom Fitness on Youtube.

3 Exciting Games to Give Your Kids a Workout (and you too!)

(guest contributor)

As a parent, your child’s health and happiness are always your main concern, which is why it’s important that you teach them the importance of exercise from a young age. However, a lot of parents have trouble balancing family and exercise and they don’t know how to get their kids excited about staying active. Not every child is going to love structured “workouts/exercise”. But most will love playing games, and they will be way more engaged. There are some great active games you can try that will get them outside and moving around, so they can stay healthy (and you can move with them!).

Here are some active games to help your kids get more exercise. Get out there and have fun!

Scavenger Hunts 

Scavenger hunts are always a great way to get your kids moving, and it’s a great option if you want a fun activity to keep them busy at home. All you need to do is hide some items around the house or yard, and challenge your kids to find them. Give them a few clues to get them started and they’ll soon be running around all over the place. If you want to turn it into a workout in disguise, you can put tasks with each item, like do 10 jumping jacks, for example. 

Bean Bag Toss 

Bean bag toss isn’t the first thing that comes to mind when you are thinking of fitness games, but it’s actually very beneficial. It improves hand-eye coordination and there is a bit of cardio involved as your child runs back and forth to collect their bean bags. This article that answers questions like, how far apart are the boards in bean bag toss, will help you set up your own game in the yard or park. It’s a great way to spend an afternoon and it’s also fun for parties too. Your kids will have so much fun and they won’t even realize they are exercising. 

Capture The Flag

Capture the flag is a fun way to get your kids running around and get their heart rate up. It’s a simple game you can play with two to four teams of any size, and a few items to use as flags (they don’t need to be actual flags). Set up the flags and assign a base for each team. The aim is then to catch the other team's flag without being tagged. If you want to add an extra element of fitness, you can have the kids do some frog jumpss each time they get tagged before returning to their base and rejoining the game, or change the movement from running to base to skipping. You can have endless hours of fun with this one and it can be played anywhere, but it’s particularly good in a large open space, so it’s perfect for the park. 

Getting kids to exercise can be a battle against toys and screens, but if you play these exciting games with them, you can get them to do a workout without even realizing it.  And I’ll add once again, you get your workout in too!

Six Healthy Habits I'm Happy I Stuck With (Part One)

WARNING UNSOLICITED MOM ADVICE. I felt it important to start with that disclaimer because mom groups, social media and blogs are full of advice for you on how to be a mom and the choices you should make for your child. Now that may sound slightly cynical, but it’s not meant to. Because certainly there are times where that unsolicited advice is needed and welcomed because you learn that many of us moms are going through the same thing, that you’re not alone and that there are solutions. However the same advice can be overwhelming because similar to fitness, there is no one size fits all approach to parenting.

Camelback Mountain, Poconos

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So now that I’ve given my disclaimer, I’m going to share with you Six Healthy Habits (2 part post) that I believe has made a difference in my daughter's health and perspective of what healthy is. This all comes from a week of reflection as she turned six...hence the 6 tips. Hopefully you can find that one of these is helpful and makes sense for you and your family. And if you don’t agree with any of them, I hope you at least enjoy the perspective that no matter how hard it is to maintain the habits when your kids are toddlers/preschoolers, it can prove to be worth it when they’re a bit older.

1. Ditch the stroller early. I can remember how long it would take to get places by having her walk instead of ride in a stroller at the age of one and two, but in the long run it was worth the pain. She saw walks as something enjoyable as she got to explore the environment around her. She saw walks as a necessity to get somewhere. She saw walks as something we can do together. So now, at the age of six one of her favorite requests is if we can go “explore the city today”. And that’s usually good for a few miles of activity for the both of us.

2. No Treats or Snacks. Before you gasp, we eat snacks but I’ve always been very careful as to what I labeled as “snack foods” and try to stay away from the word “treat”. I’ll explain both. Marketing would like to have us think not only are there specific foods that should be eaten between meals, but that there are also specific snacks that kids should eat. I don’t love those concepts. Instead I’d often give her leftover salmon from dinner for her afternoon snack or ice cream before dinner because I didn’t want her to think of it as a reward, but rather a food we can enjoy once in a while. Where does that leave us now that she’s six? One, we get to enjoy the occasional cookie for breakfast and its no big deal, and two, we avoid too much processed foods because she doesn’t always expect goldfish or crackers between meals.

3. Make Fitness a Family Affair. This is one that I talk about often and somewhat the basis of my business name Active Mom Fitness. To be a mom that is physically active, fit and feels good moving, well...you have to be just that, an “active mom”. And we all know how time consuming kids are, so one solution is to make some of that active or exercise time a family event. This can mean working out together, it can mean walking together, it can mean you getting in a 10 minute workout while “watching” your kid’s gymnastics class. If I removed all of the time I’ve spent exercising with or around my daughter, the amount of activity I have gotten over the years would probably decrease by at least 50%. And where does that leave her and I now? She understands the importance of activity and enjoys participating with me. As an added bonus she is confident and comfortable with physical activity.

Thanks for reading. I’m sure there are some habits that are important to you, but that you’re feeling are difficult to stay consistent with (especially when it comes to nutrition and exercise with kids). My unsolicited advice is to keep trying because it will be worth it, mama. Make sure to check out habits 4-6 in the next post.

If you like my perspective and would like me to help you manage family and fitness, contact me.

7 Best Ways to Balance Family and Fitness

Is there such a thing as balance when it comes to fitness and family?

Finding time for fitness has always been a non-negotiable for me. I need to exercise just as much as I need my daughter to understand the importance of exercise. It doesn’t mean it’s always easy, but it’s definitely doable if you want it to be. Here are some tips from me and Erin, who has 10 and 14-year-old boys.

1.Start early. Like with any habit, the more times it’s done the easier it becomes and the more accepted it is. At first, it may feel impossible to workout with a baby or toddler around, but don’t give up. Eventually, your kids will come to expect it and they’ll realize their efforts to demand your attention during that time will fail. If you’re starting when they are a bit older, make the transition easier by inviting them to participate or starting with shorter durations of time. If you’re starting young, try outdoor workouts first. Kids love being outdoors and will be distracted by the environment which means less work for you.

2.Find activities you can do together as a family. This serves several purposes: A) It allows you to burn calories and workout without mom guilt. B) It creates memories of time spent together. C) It helps the whole family relieve stress and improve health. D) It shows your family the importance of caring for your body through movement. E) An added bonus is finding new things to do as your kids get older (think going from pushing them in a jogging stroller while you run to mountain biking together on vacation). 

3.Have a plan B. Not everyone enjoys working out at home or alone, but if you have a family sometimes that’s the only way to stay consistent. This doesn’t mean it has to be your primary source of exercise, but having a go-to fitness routine when schedules change, kids get sick, or the day gets away from you is crucial.

Get off your phone! How often do you go to an activity for your kids or the park and just sit and scroll. That’s precious time! Make a plan to be active. Get comfortable with a quick workout during soccer practice or playground time. Your kids are moving, why shouldn’t you?

Be flexible. You might not get the room to yourself for home workouts...exercise anyway. Kids, pets, partners...let them watch, participate (or challenge you with distractions), but don’t let that be your reason not to workout.

Book the time on your calendar (and the family calendar if you have one) and honor it! Workouts shouldn’t be the first thing cancelled alllll of the time. Sure things will come up, but treat that time as though it is a lunch with a best friend or a critical work meeting with your most important client. If you have a consistent schedule, book for the same time each week for a month in advance. If not, aim to schedule your fitness on a weekly basis.

Ask for help. Exercise is essential for good health (this is a fact, not an opinion). Moms have a hard time asking for help. We think we need to justify ourselves. We think we need to manage it all. If we can get past that mindset we would be a lot healthier. Fitness is a great reason to ask for help. Let’s stop feeling guilty about it.

The truth is balance in any area of life may not truly exist, but priorities do. It’s fine if fitness isn’t in your top 3-5 priorities, but if it is, YOU CAN and will make it work. It’s true I may not have time for other things if I’m prioritizing exercise (tv, sitting down for lunch, cooking dinner every night), but I’m OK with that, because I feel like I am balancing fitness and family (most of the time!).

Erin has found success by choosing virtual strength sessions and the monthly membership program. Let me know if I can help you find your fitness while balancing your family!

Five Home Workout Tips For Moms: Exercise When You're Home With Kids?!?!

Some of you are always juggling family time and fitness time. Some of you have a good routine going where you can escape to the gym. Others may be wondering how you can possibly workout with kids at home. However at the time this post was written, all moms are in this together. We’re home with the kids (social distancing) and need to figure out how to fit in exercise. These 5 Tips require a bit of a shift in how we think about exercise, but trust me, you can absolutely maintain and gain fitness while working out at home.

1. Be creative in what you consider a workout. Your three year old might not get excited if you ask them to participate in squat jumps, planks or sprints. However, what if you said, “join mommy and jump like a frog (squat jumps), build the strongest bridge (plank) or be a race car driver (sprints)”? Stretch your creative brain and you and your child are in for a good workout.

2. Short bursts are best. Most children don’t have the capacity for endurance workouts or have a ton of stamina. Take a look around a playground. You’ll see kids running running running and then stop for breaks to climb or swing. Consider this format when planning your workout and you’ll save your sanity. Interval workouts have proven fitness results so plan for 30 seconds to 2 minutes of exercise followed by 1-2 minutes of recovery…also known as tending to whatever your child needs during that time.

3. Break out the music. Seem obvious? Who doesn’t love a good playlist during a sweat session? Working out at home with kids may mean you switch up your mix. Look for songs that will keep them entertained or even guide in their movement. Think “head, shoulders, knees and toes” or “5 little monkeys jumping on the bed”. Better yet, follow along to this freeze dance workout with your kiddo.

4. More is more. More short workouts throughout the day are better than one long workout. You’ll have more flexibility if you’re trying to squeeze in three 10-minute sessions versus a 30-minute session. Workouts boost your energy and mood so an added bonus is you’ll stretch the positive vibes throughout the day. Additionally, this mimics a school schedule so if your kiddo is used to dance, free play, recess or gym it's a great way to get them on board with your exercise break. It’s a win-win for you and the fam.

5. Accept your routine/workout won’t be the same. If most of your workouts take place outside of the home and you temporarily have to find a way for fitness with your children, don’t stress by trying to replicate those workouts. It’s OK to switch up exercise goals and focus. Think of athletes. They have coaches and professionals ensuring they don’t do the same routine year round. They have different seasons. Consider this a change in season for you. Choose a new focus that’s realistic for you. Maybe this means focusing more on yoga, or recovery, or body weight exercise?? Don’t stress. It doesn’t have to be the same. Just keep moving!

See my “working out your workout routine” interview with CBS Philly here. If you’re looking for a little more accountability, try Active Mom Fitness Virtual Live Streams or Private Training. Be sure to subscribe to the Active Mom Fitness Youtube channel for free content.