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!