For busy parents, fitting in time to take care of your physical health and well-being can be especially difficult. You often feel like you don’t have enough hours in the day to both take care of your family and work on your own personal health goals. That’s why we’ve put together 6 tips for helping parents get fit.
The first step to any fitness plan is to set achievable goals for yourself. Try to think of a long-term goal that you would like to achieve by a certain date, such as running a 5K race or joining a local team. Think of a few smaller goals that you can work toward, such as getting up early to go for a walk or running a mile each day.
We need to shift gears and determine what behaviours will lead to the desired outcome you have. It’s easy to just focus on the prize (a certain number on the scale or body image) but that won’t get you there alone. When we can put our focus and efforts into the process, the prize is pretty much a guarantee at that point.
Now let’s look at some examples of process goals that are going to bring you to the prize you seek:
These are the major habits that are going to get you where you want to go. Relying on motivation each day will not ensure your behaviours change for the better. We need to help create the lifestyle you want to have and the body you want. Not the other way around.
It can be difficult to stick with an exercise plan if you don’t have anyone to support you. Find a friend or family member who can help you stay motivated, and hold each other accountable. You can also join a local gym or take a class at a local community center; this will give you the opportunity to meet new people who can help you stay on track.
No matter what your end goal is, it’s important to have a strong support system when it comes to your fitness journey as a busy parent. Having someone to turn to can help keep you motivated and accountable while providing a much-needed source of moral support
A common reason why most people fail in their fitness journeys is that they are only accountable to themselves and it’s very easy to just give up. Having a coach is a surefire way to stick to the plan and have that person you don’t want to let down.
An online coach with an app or online system is able to take this one step further by monitoring your progress online. Trainerize is the app and service I use to upload my client’s workouts, calendars, and nutrition targets. When workouts are tracked or missed, I can see it on my end and there is no guessing whether or not my client has completed or missed their workout.
Exercise should be enjoyable, not something you dread. Try to mix things up by finding activities that you enjoy, such as playing basketball, swimming, or even going for a walk or working out with the family.
There has always been a stigma regarding children and exercise. The common belief
was that it would stunt their growth and create problems down the road. This is completely false. Exercise is one of the healthiest things anyone can do, as long as it is monitored and controlled.
I would not recommend exercises such as a barbell deadlift or squat for children under
13, but using dumbbells and fewer spine-compressing movements are absolutely okay. The younger the individual, the more they can use their own body weight for exercise,
which makes things much easier if you don’t have any equipment at home.
Remind them that rest is just as important as the exercise itself and that their muscles
and the body needs a break sometimes too.
If your family is not too keen on exercise, try some of these fun workouts that don’t
feel like a structured “workout” at all and can actually make movement fun instead of
feeling like a drag.
Song Challenge – Challenge your family to a fun choreographed workout to catchy songs. Use
these popular examples or create your own!
If you are like me and you would prefer solo workouts, the best thing you can do is map out 2 times per day (if possible) as options for you to workout in case 1 falls through. Many of my clients have to balance kids schedules with their own so getting workouts done can be tough.
Having multiple options throughout the week can make it more likely for you to complete the workouts and stay consistent moving forward.
These are four great ways to get an effective workout in without taking up too much of your time:
Shorter Rest Times – keeps your heart rate pumping and shortens the workout in half.
Wake Up Earlier – it’s not too difficult to add 30 minutes to your day to complete a workout. A loud alarm and coffee do the trick!
Supersets/Complexes – combining different exercises into one set will shorten time but still intense enough to be effective.
Full Body Instead of Isolation – the more muscles are used at once during training, the more overall calories you are burning. Skip the arm, ab, and shoulder only workouts and opt for something more efficient.
Eating healthy is just as important as exercising, so make sure to fuel your body with the right foods. Focus on eating fresh fruits and vegetables, lean proteins, and whole grains. Also, don’t forget to drink plenty of water.
Stock your pantry, fridge, and freezer with whole foods as much as possible –
for health and budget reasons. Grocery shopping can be time consuming and
expensive. For this reason I limit our shopping to twice per month and I buy in bulk as
much as possible. This saves time and money, and it also simplifies the menu to keep
healthy eating consistent.
Eat a family meal whenever you can. Screen time is a huge issue right now and it
will only continue to grow. Turning off the TV, putting away phones, and sitting to eat
meals as a family will allow you to connect and form a stronger bond with your children
and partner. The less distracted they are, the better they tend to eat as well.
Language is important. Much like in the same way “cheat” meal demonizes foods, the
words you use around your children can affect how they develop a relationship with
food. Try to refrain from categorizing foods as “good” or “bad” but rather on a scale of
most nutritious to least nutritious. There are no good or bad foods, just overall unhealthy
diets and behaviours that lead to poor eating and potential health problems later in life.
“Kid” foods is just a marketing gimmick that makes life harder for you in the long
run. I understand that the majority of food marketing targets kids and the processed
foods that they love so much. You are in control of what foods you bring into your
household. If you want your family to eat healthier, do not buy processed snacks (or
at least not as much) and come up with alternatives. Save them for treats and serve
them sparingly.
Serve food family style. If your children are selective eaters, serving food family style
may help them make healthier choices more often. Instead of telling them what they are
eating, by serving family style, they are given choice and more (controlled) freedom as to
what they want to eat.
Include foods they like. This is especially true for younger children. If you are
constantly barraging them with foods they don’t know or don’t like, they are less likely to
want to eat them. Add in some new foods to a recipe they already love, or make subtle
swaps over time and I bet they hardly notice!
I know this is the toughest one for busy parents such as yourself but hear me out. Don’t try to push yourself too hard. Take breaks throughout the day to recharge and relax. These will help you stay on track with your fitness goals and will also help reduce stress:
Gain perspective: Step back and think about your entire life, then consider how today’s stressor fit into the big picture.
Practice being alone: Turn off your phone and go somewhere. Maybe out to dinner, a movie, a play, or on a hike. You are with yourself always and forever. The more we can learn to enjoy our own company, the better.
Take deep breaths, focusing especially on a long out-breath: This immediately calms your stress response.
Practice gratitude: This might mean a daily journal. Or maybe a weekly letter to someone you appreciate.
Try a mind body scan: Find a quiet place with no distractions. Sit or lie down. Set a time, for 5 minutes if you like. Start at the top of your head, and slowly go down to your toes. Notice all physical sensations: hot / cold, itchy, tense, etc. Observe, don’t judge. You can do this anywhere, at any time, in order to slow down and calm your body:
• Question 1: What are you feeling, physically?
• Question 2: What are you feeling, emotionally?
• Question 3: What are you thinking?
• Question 4: Based on this scan, what have you learned about yourself today?
For parents with younger kids and babies, I know this one may seem impossible. Do the best you can when you can and know it will get better. Getting enough sleep is essential for staying healthy and fit. Try these quick tips:
Keep a regular schedule — our bodies like regularity. Try to go to bed and wake up at the same time. With a regular schedule, your body will know when to release calming hormones before bed and stimulating hormones to wake up.
Keep alcohol and caffeine moderate — both will interfere with sleep. Try to avoid caffeine within 8-9 hours of your bedtime.
Eat and drink appropriately — a regular to a smallish-sized meal about 2-3 hours before bed, one that is balanced in nutrients, can help facilitate sleep. Try not to drink too much liquid in the hours before bed, which will help you avoid waking up for bathroom breaks.
Do a brain dump — take a few minutes to write out a list of whatever is bugging you. Whatever is in your brain, get it out and on to paper.
Turn off electronics — digital devices stimulate our brains. We recommend unplugging from all screens at least 30 minutes before bed. This includes television, computers, and smartphones. The screens release a blue light that prevents our brains from preparing for sleep.
Stretch/read /de-stress before bed — maybe do some yoga poses, reading, or meditation.
Go to bed before midnight — this is better aligned with natural light cycles.
Sleep at least seven hours — work backward here. If you need to wake up at 6 AM, 11 PM will be the latest you want to hit the pillow.
Exercise regularly — physical movement (especially outdoors) can promote restful sleep at night.
Take a bath or shower — a warm bath with Epsom salts or even a cool shower (depending on personal preference) can promote restful sleep.
Keep the room dark — this means curtains, shades, and/or a sleep mask.
Have a stress-free / clutter-free bedroom — get rid of stacks of mail, boxes, clothes that were strewn about, etc.
Keep it cool — anywhere from 60-68 F (15-20 C) appears to work best at night.
Use white noise — turn on a fan, humidifier, or HEPA filter.
Get outside in the sunlight and fresh air during the day.
Fortunately, you can use the Fit Parent Blueprint coaching program to help you become a more fit parent. With this program, you will learn how to make physical health a priority in your life. Not only that, but you will also gain the skills and knowledge necessary to create a healthy lifestyle for yourself and your family.
The program focuses on six main areas: Protein, Calories, Movement, Sleep, and Stress Management (read the blog about that here). You will be given the tools and guidance to make sustainable changes that will help you reach your fitness goals. You’ll learn how to create a routine that works for you, how to get the most out of your workouts, and how to create a positive and supportive home environment.
The Fit Parent Blueprint coaching program is an invaluable resource for busy parents. By following the program’s guidance, you can make physical health a priority, while still having enough time to take care of your family. Not only will you reach your fitness goals, but you will also create a healthier lifestyle for yourself and your family.
It’s the perfect way to become a fit parent.
Don’t put it off any longer.
Custom workout program
Custom nutrition protocol
Support, guidance & accountability
Why continue to struggle and get frustrated with no results after all your hard work when you can have someone take you through the entire process?
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