Fitness Consistency During a Pandemic: Plan Your Workouts Like You Plan Your Meals

This year has been all about tips and tricks to stay motivated and consistent with your workouts. I’m here to offer you a new strategy, and although it won’t work for everyone, it will give you a chance to shift your perspective. The reason for writing this, came from a question I got about “how to stay motivated with fitness during a pandemic”. My first thought was don’t rely on motivation. My second thought was to give yourself some grace. And then my mind went to the way we meal plan.

Indulge me...Consider your last family dinner. Did you find a recipe? Make a shopping list? Have to go to the store and then prepare a multi-step meal? Or maybe dinner was an old family favorite, made with pantry staples? If it was takeout, was it a go-to favorite, or did you scroll Grubhub searching a bit for a new spot? Maybe it was a combination meal where you bought some veggies already prepared, but fixed the main dish?

My point is that, no matter how you got that meal, the outcome was the same. You wanted a meal, and then you made it happen. My other point is that I bet you don’t always reach that outcome the same way. My assumption is that some weeks you have extra time and feel extra motivated, and those weeks you might take more time in selecting recipes and actually going to the store. Other weeks you might be short on time and do a combination of grocery delivery, meals that require no recipes, and maybe some take out.

Are you still following? Well, if you’re struggling to stay consistent with workouts, maybe you take that same approach. Maybe instead of having the same expectation for yourself each week and failing, you plan your workouts like you plan your meals. The only time I would say, the approach might not be effective is similar to if you have serious fitness goals and all you eat is takeout. That just doesn’t work. But, if your goals are a bit more flexible, then similar to how you eat, a varying weekly approach might be just what you need to stay consistent with fitness during a pandemic.

---

So, how do you plan your workouts like you do your meals? 

Weeks that you’re short on time and energy (weeks you’re favoring take out): These are days where your workouts should be the most convenient and less intense. If walking is easiest for you, plan to do that. If jumping in your regular virtual class is best, that’s your move. Whatever it is, it should take minimal planning or thought. It also should energize you and not exhaust you, so monitor the intensity that gives you that best boost.

Note: maybe one day during this busy week you have a little extra time, so like you would search for a new take out spot, maybe this is when you add a bit of a twist to your convenient workouts. Try a new walking route or a new virtual class. Keep it convenient, but with a little bit more effort.

Weeks that you’re feeling super motivated (weeks you're searching for new recipes and taking the time to go to the store): These are the days you want to be more ambitious with your workouts. Perhaps you’re finding a new fitness studio to try or you’re adding an extra workout in that week. Maybe these are the days you’re increasing your training volume with more sets, reps or resistance. Take the overall motivation you’re feeling and roll it into fitness.

The last note is that if you operate better with more of a schedule…meaning you do your grocery shopping on the same day each week, or plan meals out ahead of time, or perhaps sticks with Meatless Mondays, Taco Tuesdays and so on…you’d probably have more success and consistency if you approached fitness that same way. You could pick one day to plan your workouts for the week (or have someone do it for you) and just stick to the script. This means you don’t even have to stay motivated, you just follow your plan. 

I’m hoping you found this perspective interesting and some of you may find it a helpful strategy. I think at the very least it allows us all to realize that fitness is a lifestyle and you look beyond the short term. One day or one week isn’t going to throw off a lifestyle. By planning workouts like you do your meal, it allows you to manage the ups and downs of life during a pandemic, with a bit more flexibility and acceptance of uncertainty. If you’re on a motivation rollercoaster and feeling inconsistent in your workouts, I’d say stop resisting and see what happens if you treat your workouts like you do your meals.

Quiz: How Important is Fitness to You During the Holidays?

Schedule irregularity, emotions/stress at a high level, guilt about nutritional choices, priority shifts...the holidays can derail your fitness. The truth is that for most of us, the period from the end of November to January looks different than your life right now.

And before you even continue reading, I'd like you to ask yourself...how important is your fitness during the 5-6 weeks of the holiday season? Seriously, would you say:

• VERY IMPORTANT

• MODERATELY IMPORTANT

• NOT IMPORTANT AT ALL

Once you have your answer, skip to the appropriate section for my suggestions. This is a no judgment zone, do what works for you.

VERY IMPORTANT

This is usually the choice if you've been making progress, you feel better when you exercise, you don't want to disrupt your routine or feel like you have to "get back on track". And in that case, it absolutely makes sense to create a plan so that you can enjoy the holidays while keeping up with exercise. Here are my suggestions:

• Make physical activity part of your tradition. Plan a pre-dinner walk or jog, go ice skating, do a 12 days of fitness challenge or turkey trot (virtual 5K).

• Be an early riser! Even if you don't normally workout in the mornings, commit to AM workouts. There will be less chance of something getting in the way and it will give you time to enjoy the evenings with your family.

• Pick a focus. If you're seeing a lot of progress in one area of fitness, let that be your priority and give yourself some grace in the other areas. Example: make strength training a priority and maybe bike a little less or vice versa.

• Commit: schedule and pay ahead of time for any classes, training or activities you'd like to stick with. Example: Purchase ice skating tickets, schedule with your personal trainer, put workouts in your calendar.

MODERATELY IMPORTANT

This is usually the choice if you've been pretty consistent with fitness and based on past experience know that a little less consistency during the holidays won't break you. You're the type of person that can get back on track pretty quickly. You probably like to balance fitness and indulging a bit. Here are my suggestions:

• Plan to be flexible. Rather than planning workouts for specific days of the week, plan ahead for the type of workouts you like to complete. Example: 2 strength workouts within the week. That way you can fit them in when you have time and not feel guilty if you miss a "Monday workout".

• Choose less intense workouts. If you tend to feel a little more laid back about fitness during the holiday you're probably less likely to want to go all out. Aim for shorter duration and less sweaty.

• Be OK with maintenance. Give yourself some grace that you might not see any gains and that's OK. Your goal is to maintain and not self-sabotage.

NOT IMPORTANT

This is usually the choice if A) you're not consistent now so why start during the holidays B) trying to fit in exercise feels stressful C) You've been working so hard, you're OK with giving yourself a break...you're also confident that you can get back on track quickly. Here are my suggestions:

• Choose a new activity or workout. Make it as a treat or form of self care. Get completely out of your normal routine and make it something you'll look forward to. Set something up just once per week.

• Keep moving. Although formal workouts might not be your thing during the holidays, aim to get in lots of walking, dancing or activities like hiking, skiing or sledding with your family.

• Don't completely rule it out. There may be days that you do feel like a good workout. Don't decide on weeks of inactivity because that's just not healthy. Have a go-to workout on hand for days you have the time.

• Have a plan to begin again in January. Book classes, activities or training sessions now so that you're all set when the holidays end! It’s not getting off track if it’s in the plan.

If you're looking for a workout that:

• You can keep on-hand to do when you feel like it

• Is flexible and can be done anytime

• Helps you commit to fitness during the holidays

Sign up for a one month Core, Function & Fitness training plan, which include 3 strength workouts and 2 core workouts. Free trial and cancel anytime! Prenatal plan available!

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!

Four Tips to Structure Your Home Workout Routine So That You Get Results

With virtual fitness options now in abundance, you should have no problem getting results right? Well, it actually isn’t that simple…but the good news is that with these tips, it isn’t complicated either.

1. Keep your goals in mind: Your fitness priorities should dictate your choice of exercise. Although it is fun to try different studios and formats (and you definitely should take advantage of this if it interests you), keep in mind that jumping around from program to program probably won’t get you closer to a specific goal. If your goal is muscle definition, you need to choose strength workouts. If you want to rebuild after baby, then search for core safe workouts. In general your focus should guide which workouts you prioritize. There is nothing wrong with mixing things up, but you should be at your best for the workouts that are aligned with your goal.

2. Be strategic and plan your week: don’t leave it to chance that you’ll find the right workout on the right day. Your weekly plan should account for varying intensity, recover, duration, etc. If you’re choosing HIIT everyday, when are your muscles recovering? If you’re spinning everyday, when are you working on core? Develop a plan and search for workouts accordingly.

3. With limited equipment, look to maintain muscle: The good news is that if you’ve been working hard to gain muscle, with limited equipment you don’t have to lose all of your gains. Rather than stressing about not being able to lift heavier weights, use resistance training strategies like plyometrics, decreased rest time, eccentric contraction, decreased cardio and increased protein intake to maintain the lean muscle mass.

4. General activity matters: Remember it’s not just about that 30-60 minute workout. Whether you’re after health benefits, weight loss, mental health or peak fitness shape, your body needs to move often. If you’re sitting for long periods then you should work in movement breaks. If it’s an “off day”, still get outside for a walk.

Sample Schedule: For those of you currently working with me or if you’re interested in joining my virtual workouts, here’s how I’d suggest structuring your week. Find all virtual options that can easily be purchased online here.

Monday: Virtual private session focused on your goal and designed specifically with the equipment you have available. Pair with 1-2 moderate intensity walks outdoors.

Tuesday: Moderate to vigorous cardio depending on your fitness level and stage of motherhood (walking, running, biking, spinning, HIIT, etc.). Pair with 1 light intensity walk outside.

Wednesday: Live streamed strength class or virtual private training (Stronger After Pregnancy, Active Pregnancy or Trifecta). Pair with 1-2 short walks/runs outdoors (your choice on intensity).

Thursday: Live Streamed Core Mat Class. Pair with 1 long moderate intensity walk or run outdoors

Friday: Strength class or private training (Stronger After Pregnancy, Active Pregnancy or Trifecta). Pair with 1-2 moderate intensity short walks outdoors.

Saturday: Live Streamed Core Mat class paired with a family activity (hike, bike, walk, dance)

Sunday: Recovery and Mental health focus (yoga, foam rolling, family time, etc.)

If you’ve just had a baby or are ready to take your first steps toward fitness, try start with Active Mom Fitness today!

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.