Fitness has always been important to me. I made a career of it and was a successful personal trainer for many years prior to becoming a mother. My goals have shifted over the years, my body carried two babies, and I’ve worked hard to reach health again. But no matter what phase of life or what my goals have aspired to, fitness has always been a priority. Sometimes it’s less of one, sometimes more, but I have practiced many ways to fit it in, with and without my kids.
This isn’t a fitness guide, look to Ox for that (even with all of my knowledge, I am currently doing his program). This is a how to get fitness in guide.
Make Time, or Don’t
Life can get hectic and it can feel like you might not have time for fitness. I will spare you the breakdown of hours in the day/week/month “you can fit it in”, get off social media, speech. If it’s important to you, you’ll find a way. If it’s not important to you, you’ll find an excuse. If it’s somewhat important to you, you can find an excuse and then in a year wish you had started now. First it’s vital that you are honest with yourself. Do you want to be healthier? Do you want to be stronger? What are your goals?
Goals
My goals with fitness are the standard ones, lean out, build muscle, get strong. But what I think is REALLY important as a parent is that my kids see me work hard to be strong. They understand that I move my body and get 10,000 steps in per day because I want to feel healthy. My eldest often asks me how many steps I’ve taken throughout the day.
I realized the other day that my motivations for working out have shifted since I was in my 20s. Before it was mostly for vanity, but now it’s to set a good example. I also realized that if I don’t workout I will slip into normie/gridder status and be a fatty. I definitely don’t want that and I don’t want my kids growing up with a parent like that. Failing to prepare is preparing to fail. If you don’t have a plan to keep yourself healthy, you’re going to end up unhealthy. Some things to think about.
Options
When it comes to fitness, you have some options.
You can join a gym.
You can use your body weight and your neighborhood for basic things.
You can invest in home gym set up.
You can buy some dumbbells and watch fitness videos.
You can join an online group for accountability.
Working Out With Kids
I have found that most of the time, my kids are very interested in whatever I’m doing. Especially if I am trying to do something for myself. Ever since my first was born and I was able to workout, she has been right along side me.
Very Basic Beginnings
We started with walks around our neighborhood. I bought a rowing machine and set her up in her bouncer next to me. I subscribed to an online fitness group for moms and followed along with my dumbbells. I learned to work around her as she got mobile. She loved being part of it. Sometimes when she was fussy, she would become my “weight” and I would hold her and do squats. She went from fussy to giggly, most of the time. And it made me feel good to take care of myself.
When my second was born, we started again. I bought a tandem stroller and took them both for walks. I worked out with them both with me. I evolved my ability and adapted to the situation a little at a time as I had my children and they became mobile.
Getting More Out of Workouts
When my children got older, we moved to a new home that had a garage and a space for a home gym set up. My husband found a steal on a power rack and weights and we purchased it and set it up. This allowed for workouts that had more appeal for me. I love lifting big weights. BUT I couldn’t do this with my kids running around. So I would strap them into the stroller and give them a snack when I worked out. Or I would put them in a pack ‘n play with toys. Always under supervision, and always safe.
As They’ve Gotten Older
Now my children have a good understanding that when we’re holding weights or under the bar, they need to stay away. They can be in the garage with us, but they don’t run around and they keep their distance unless we say it’s okay. This took TIME. It took boundaries we set when we were both working out so one could keep an eye on the kids and the other could safely lift. Eventually the Cherubs learned the boundary. BUT they still need reminding sometimes.
I also joined a gym for a while that allowed me to bring my kids with me. I found a mom’s bootcamp class and attended for about 9 months with my Cherubs. They ran around and played with other kids while the moms worked out. Eventually I grew tired of the HIIT style training and my body wasn’t responding to it in a healthy way so I went back to my own garage gym. But that is an option if you have something like that in your area. A lot of mom’s bootcamps are in parks, fyi.
Looking Ahead
As my kids continue to grow, my hope is that we’ll workout together. That we’ll push each other toward goals and inspire each other to get stronger. I will teach them the proper way to bench, squat, deadlift, etc. They won’t need to be told to stay back and safe because they’ll have grown up watching us workout and know that it’s important to be safe AND to workout, be strong, and be healthy.
Timing Your Workouts
If you feel like you could workout with your kids WITH you, I suggest finding a time that is generally calm in your day. Don’t workout right before a baby’s nap, she will be fussy and interrupt your workout.
I knew I wouldn’t workout during a naptime, that was time I needed to rest. So I always workout when my kids are with me. Sometimes they like to join in and do squats, pushups, and other body weight exercises.
We always workout in the morning, because that’s when I feel most motivated to workout and when my kids moods are the most reliably happy.
Set Up
Before we workout, I try to take them on a long walk to get some energy out and to warm my body up for my workout.
If we can’t go for a walk, we do some Cosmic Kids Yoga on You Tube.
I make sure they have or have had a snack.
I ask them if they need to go potty (or I changed diapers when I was in that season).
I explain that I am going to take some time for me and do my workout, that my body needs that to feel good. I invite them to join me in the garage.
If they don’t want to join, I keep the garage door open so I can hear them in the house.
Even with a good set up, and expectations set, prepare to be interrupted a lot. Prepare to take extra long rests between sets sometimes. It happens but it’s not the end of the world.
Some Tips
Sometimes I’ll save an especially appealing toy or game for my kids and give it to them during my workout time if they’re not into joining me.
Creating a zone for your kids to be in while you workout works pretty well. I have set up a little trampoline and told them to stay on it while I deadlift. Or I give them a pillow and snack and have them sit there and eat it. If they won’t stay, find something that will hold their attention or make it a game, “can you stay there while I do these squats?”
My kids do well with a zone. I think it’s because I started when they were babies and we’d workout together. So I created this space for them in our garage last Christmas. We call it their gym and they love it. It’s elaborate, but I wanted it to be a special place for them to be when I worked out and for them to use their bodies, too. I tell them that they need to stay in their space and they do.
Safety first. If you don’t think your kid will stay put while you’re squatting, have someone there to supervise. Always face them so you can see where they are. Do another exercise or workout without your kids there.
Working Out Without Your Kids
Maybe working out with your kids doesn’t sound appealing to you. That is okay, too! It isn’t for everyone. My husband prefers to workout without them because then he can focus on only one thing.
Maybe workouts are your time to be alone. I get that. We all need solo time. Use it to your advantage!
Tips For Scheduling Solo Workout Time
Get up before your kids and get your workout in
Workout after they go to bed
Plan to workout when you have backup to watch your kids as you hit the gym
Make a plan and stick to it
Workout when you feel most inspired to do it. If that is at an inconvenient time, try to plan something so you can make it work. (A home gym is good for this).
Workout on your lunch break from work
Make yourself a priority, too. Taking care of yourself is a good example to your kids and teaches them that parents take good care of themselves physically and mentally.
An Insider Note
This may be an unpopular opinion, but I would never take my kid to a kid’s care center at a gym. Having worked at commercial gyms, I’ve seen my fair share of gross facilities for kids. I saw Hand, Foot, and Mouth go through one of these facilities so often it seemed like they never got rid of it. On more than one occasion, a kid escaped. Something to think about.
Wrapping it Up
It doesn’t have to be all or nothing. Maybe you take a run with your kid in the jogging stroller, walk with them to get your steps in (highly recommend this), and you lift when your spouse is home to watch them. You can come up with whatever combo works for you.
As I get further into motherhood, I’m always finding more efficient ways to do things. My workouts and schedules have evolved over time and I am always finding new ways to get my workouts in. I will update this post as those ideas come forward and work for me.