13 Ways to Rethink Your Workouts
When the Today Show called, my brain went into hyperdrive. Not only “I need to clean” hyperdrive, but how I could distill down all of my best tips into a short bit of time. I knew what Jenna Bush Hager was going to chat with me about — moms fitting in workouts throughout the day — but I didn’t know exactly what she’d ask or want to do, so I had to be prepared for everything. Here are 13 of my favorite ways to get in those workouts!
Take a cue from the kids. Kids never consider exercise a chore, they play! Dance parties, yoga poses, playing tag, hula hooping. Always have balls around for kickball, keep-away, etc.
Taking walks/hikes with the kids. My town is super walkable and we’re always taking walks around downtown, to the library, parks, etc.
Use your kids as resistance. Pulling 50 pounds in a wagon is like CrossFit with kiddos. Wearing your baby for walks and workouts, pushing a jogging stroller, using baby as weight for squats are all super effective.
Distractions. Have good distractions for the kids for when you want to work out — things you only pull out because you KNOW they will occupy them. For my kids it’s Play-Doh.
Use screen time judiciously! Save the TV or iPad for when you really need to focus or really need that 15 minutes of yoga. Your kids will still probably plop down on your yoga mat anyway, but there’s a CHANCE you will be able to do it uninterrupted!
Don’t feel like you have to have an hour to work out. Busy moms sometimes only have 10 minute stretches here and there. It’s more about making it a habit of being active daily — its helps for when you DO have time to spend time at the gym because you’re still in the habit of it.
Remember the energy boost. The two biggest excuses for not working out are time and energy. And yes, I know you’re exhausted. But what you have to remember is that you’ll get paid back in energy what you put into a workout. Plus, being strong makes everything in life easier, from hauling laundry up the stairs to bringing in the groceries. It pays for itself!
Fill in dead time with activity! Squat while doing laundry. Do lunges while picking up toys or lunge down a hallway. When supervising bathtime, throw in some jumping jacks or tricep dips on the toilet. Wall sit and plank when you’re waiting on water to boil. Just keep moving!
Be ready. Always wear supportive walking shoes so that you can get a walk in whenever you get a moment. If I’m 10 minutes early for school pickup, I’ll walk with the other two kids before heading in. Same with clothes: If I put on my yoga pants or workout gear in the morning, I’m way more likely to get moving during the day. That way when I do get that window of opportunity, I’m ready!
Use your kids as motivation. They really do learn so much from watching your behavior. My daughter was playing with a sprinkler and she was pretending it was workout equipment; she’ll have a planking party with her stuffed animals. It motivates me to see that my daughter talks about being strong like mommy.
Embrace the home workout. Workout DVDs, online videos and apps are huge helpers for busy moms — they let you pick and choose what you want to do, they’re always handy and you can always add more should you find you have more time.
Take advantage of naps! Don’t get discouraged if you’re a new mom and you can only fit in 10 minute before the baby wakes up. Keep trying and life eventually gets a little more predictable.
Don’t think workouts have to be complicated. More of my workouts are with minimal equipment and just body weight. Have a list of moves that you can do in a circuit that you do at least 2 to 3 times through. Push-ups, tricep dips, squats, lunges, planks, burpees — all basic, but effective.
I say it again and again: Consistency is the most important thing! What tricks have you implemented to help you fit in workouts with kids? —Erin