“We all have the same 24 hours in a day. There’s no excuse not to work out.” I remember scrolling social media as a brand new mom with my baby in my arms and thinking WHAT?!
I’m exclusively nursing a baby who refused a bottle (a full-time job in itself), managing a household, suffering from extreme lack of sleep, trying to find a new normal with this tiny human … and this 20-something year old fitness influencer tells me I have the SAME 24 hours as she does?!
As a certified personal training and nutrition coach … and most importantly, a mom of two … I’m here to tell you we DO NOT all have the same 24 hours in a day.
One of the biggest obstacles many moms (including myself) face when getting back into finding consistency in fitness is the all-or-nothing mindset. I would skip workouts because I didn’t have the ideal conditions: the whole hour to work out, the “right” gym equipment, the workout space I was used to, etc. But, as a mom, you learn that waiting for the perfect time or situation to work out is hardly ever going to happen.
There is always going to be something– the baby teething, the sink full of dishes, the lack of sleep, the piled up laundry, the kids homework, the endless sports games.
Amidst the motherhood chaos, please always remember some movement is better than none. Our bodies crave movement- sometimes, it’s just our minds we need to convince.
When working with moms who have this perfectionist or all-or-nothing mindset, here are seven fitness reminders I give them to find consistency in their workouts:
1. FIND MOVEMENT YOU ENJOY
Just because your friend loves her spin class doesn’t mean you have to love spin class, too. Find a workout, class, group, etc that you actually enjoy doing. If you like something about the workout, chances are you will continue to go back.
PRO TIP: many gyms have a “first class free” policy, so take advantage of this! Go around to different gyms (gym hop) until you find one that fits your style and schedule. Some gyms may not advertise this, so message them to see if they would let you try before you buy.
2. WORK MOVEMENT INTO YOUR DAY
You don’t need to be in a pile of sweat after a workout for it to be considered a “good workout.” Walk your kids to school, go on pajama walks with your kids (after kids’ pajamas are on, get them bundled up with blankets and push them in the stroller). Grab a friend to do a lunch break workout. Or, when your baby naps, try to squeeze in some movement.
PRO TIP: You can work movement into your day while wearing your pajamas or work clothes. Pajama workouts at home or a walk during your lunch break in work clothes are great!
3. WORKOUT BEFORE OR IMMEDIATELY AFTER WORK
Working mom? Or your partner works? Grab that early morning workout timeslot. Remember to go to bed early to ensure you are getting a good night’s rest.
If you’re not an early bird, change into your workout clothes before leaving work. You will be more likely to stop by the gym or complete your workout when you get home.
PRO TIP: lay your clothes out the night before.
4. SCHEDULE IT
Decide when and what you’re doing for your workout. Put it on your calendar like it’s a meeting you can’t miss.
PRO TIP: Break up your workouts if you need to; do half in the morning and the other half at lunch.
Carpool with friends to the workout class, hire a personal trainer, team up with a neighbor friend and have the kids play while you work out, work out WITH your kids.
PRO TIP: Accountability doesn’t have to last forever. Sometimes we just need a little kick in the booty to get back on track. 😉
6. COMMUNICATE WITH YOUR PARTNER
Put your workouts in a shared calendar, communicate when you would like to work out, and/or work out together!
PRO TIP: Planning and communicating your workouts at the beginning of the week (or month) can help set you up for success- and maybe even give you a little extra accountability
7. SET UP A HOME GYM
It does not have to be extravagant- dumbbells and resistance bands can go a long way!
PRO TIP: Adjustable dumbbells are GREAT! They don’t take up much space and there are so many options for weights!
Consistency is what breeds results! Five “okay-ish” or mediocre workouts is WAY better than one “perfect” workout in the week. One workout at a time. One foot in front of the other. Over and over again. Waiting around for the perfect time to get “back into fitness” is never going to happen. So, grab some weights or put on your running shoes (or work out in your pajamas) because you are ONE workout away from getting back on track with finding consistency in workouts. You got this!
BONUS- try this!
AMRAP 5 (As Many Rounds As Possible in 5 minutes)
Set your timer for 5 minutes and see how many rounds you can get through- no equipment needed:
5 push ups
10 sit ups
25 jumping jacks