One of the things I hear from my clients who are stay at home parents is that finding time to exercise and eat healthy and raise their kids is hard.
Of course it is!
That's because they're all Super-heroes in disguise who also go out and fight crime at night.
But really, life is busy, especially for parents, and often finding someone to watch your kids while you go to the gym for several hours isn't always feasible, and talk about expensive! Between the cost of the gym membership and the baby sitter, you're looking at $20-$40 for each gym session...not a reality for most people.
Instead I have them do home-work out programs that they can easily fit in to their schedule, and have them participate in my challenge groups online so they have the support and accountability they need to stick with it.
The combination of these two usually produces some great results, so if you're interested in giving it a try get in touch with me!
In the mean time, enjoy this article with tips on how to get started
7 Tips for Busy Moms: How to Exercise at Home
When it comes to stay-at-home or work-at-home moms, knowing how to exercise at home is often not just a matter of timing, but setting your environment, arranging something for your children while you are exercising, and planning out both warm-up and recovery routines. With so much thought required for home exercise, many moms do not take the time to exercise, even though they know the health benefits: physical, emotional and mental.
With the issues faced by moms in mind, these 7 tips will help you take the time to exercise without undue stress:
1. Schedule your workouts – There is a reason the best classrooms have regular periods every day. There is also a reason kids complain any time a new teacher or substitute messes with the plan. Schedules are comforting and predictable, and ensure that life will have some structure to work around. When you are beginning a home exercise program, it is important that it becomes a part of your regular schedule. If you have school age children, fit it in in the morning after they have gotten out to school. With younger children, exercise during nap times or quiet time. Whenever you feel it will work best, put it on your schedule and do it!
2. Create the Environment – In the busy living spaces we call home, there is rarely space to set up a complete exercise room. But, you can set yourself up with a space that will not interfere with other family activities when you do your regular exercising. You can also find some baskets to place all your gear in that easily tucks away when you're done.
3. Set Your Goals – Exercise is an important part of healthy living, but the vague goal of “being healthy” is rarely enough to overcome the challenges to a regular home exercise routine. What motivates you to workout needs to be measurable (lose 30 pounds, run a marathon) and have a time frame. Without the motivation from a great goal, you will not overcome your natural inertia. (Check out this post if you need help with determining your WHY)
4. Involve Others - As a parent, there are two groups of people who can help you exercise, free of charge. Your friends and your family (oh, and the people in your challenge group!!). Some people don’t have enough time with their children, some don’t have enough time with their friends. Let that desire for fellowship push your daily activity. Whether it is planning that parent/child run your teenager has been begging you for, or taking a morning jog with a friend, the companion will inspire you to continue exercising, and vice-versa. With modern technology, you can not only connect with friends and family through home-based exercise routines, but also connect with nutrition and fitness coach on mobile computing devices (like my challenge groups!!).
5. Regular Warm-Up and Cool-Down Routines – Often a big obstacle to in home workouts is the mental energy it takes to get going on it each day. With regular stretching and warm-up routines at the beginning of your workout for the day, you will have time to calm down and focus on what your exercise goals are. With a regular cool-down routine, you will be able to take time to plan how to do the rest of your day. Don’t forget that your cool-down and recovery program needs to include quick nutrition like a quality shake.
6. Plan your Nutrition – From the cool-down recovery program to your regular meals and snacks, nutrition is a key part of any healthy living system. Get rid of the sugary and fatty snacks and instead fill yourself with quality food: yogurt, nuts and fruit, and cheese are all healthy, easy alternatives to the candy and bagged goods (chips, pretzels, etc) which moms so often use. Our “101 Healthy Shake Recipes” is a great free resource for building your nutrition.
7. Plan on Failing - Whether you are just starting home based exercise or are a pro, the secret to a great program is it makes you stretch. The important thing about stretch goals is you often don’t hit them. This is a positive thing: you can learn how to better plan, set more appropriate goals and gain better health. Do not beat yourself up when you do not hit your goals, when your exercise takes too much out of you or when family gets in the way. Rest, recuperate, learn, and get back in the saddle.
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