In today’s fast-paced world, finding time to prioritize health and fitness can seem like a monumental challenge. Between work commitments, family responsibilities, and daily chores, carving out moments for self-care often takes a back seat. However, maintaining a regular fitness routine is crucial for both physical and mental well-being. I’m Kate, a personal trainer and a mom, and I understand the struggles of balancing a busy schedule with the need to stay active. In this blog, we’ll explore effective strategies to integrate workouts into your hectic lifestyle, offering time-management tips and workout routines for those with limited time.

Time Management Comes First

The foundation of incorporating fitness into a busy schedule lies in effective time management. Without scheduling time for self-care, training, and meal prep, it’s easy to let these essential activities slip through the cracks. Start by blocking out time for your workouts in your calendar. Treat these sessions as non-negotiable appointments with yourself. This not only ensures that you have dedicated time for fitness but also reinforces the importance of prioritizing your health. Time boxing is a technique where you allocate specific time slots for different tasks throughout your day. By assigning fixed periods for your workouts, meal prep, and other self-care activities, you can create a balanced routine that accommodates all your responsibilities.

It’s important to be realistic about how much you can include in your schedule. Overcommitting can lead to burnout and frustration. Instead, start with small, manageable goals and gradually increase the intensity and frequency of your workouts as you become more comfortable. By setting realistic expectations, you can avoid the stress of trying to fit too much into your day and ensure that your fitness routine is sustainable in the long term.

Creating a Space

Creating a dedicated space for your workouts and self-care activities can significantly reduce distractions and help you focus. Identify a quiet and calm area in your home where you can complete your training, self-care, and meal prep. This space should be free from distractions and should evoke a sense of tranquillity, making it easier for you to look forward to your “me time” each week. Creating a dedicated space also helps in setting boundaries with family members. For example, you can tell your children, “Mummy is going to do her training session today in the other room. You can come in if you really need mummy, but otherwise, I will come and play as soon as I am finished.” This communicates the importance of your personal time while also assuring them of your presence afterwards.

Finding a Health and Wellness Plan Tailored to You

As a mom, I understand the challenges of fitting long workout sessions into a busy schedule. The key is to find quick, effective workouts that you can complete in short bursts of time. Finding a workout routine that you can complete in even ten minutes while your baby is sleeping can be a game-changer for your health journey. These short, efficient sessions allow you to stay active without requiring a significant time commitment. Mothers often carry a heavy mental load and are constantly on the go. Incorporating self-care sessions like yoga and stretching can help manage fatigue and provide the recharge you need. These activities are not only beneficial for your body but also for your mind, helping you to de-stress and relax.

Preparing meals for your family can be exhausting, especially when trying to cater to different dietary needs. Meal prepping can save you time and ensure you get the nutrition you need. Take some time when you have spare moments to prepare 2-3 meals for the week. This can ensure you have healthy, delicious options ready to go, reducing the temptation to opt for less nutritious choices. Meal prepping can also help you stay consistent with your dietary goals and make healthy eating a seamless part of your routine.

Can You Relate?

So many of my friends are in the daily 9-5 grind, working hard for their families and enjoying the weekend where they can. Where does health come into play here? I know for my mummas, this is especially difficult. You want to put your kids first, right? Their needs are often much greater than ours, and as mothers, our natural instinct is to put ourselves on the back burner. I have been working in health and fitness for five years now, and this is still something I see every day. The mother in me is here to tell you, I ABSOLUTELY GET IT, GIRL! As much as I could sit here and say, “Fill your cup first to fill others,” or “Self-prioritization is not selfish,” at the end of the day, after being there for our children emotionally, energetically, financially, and mentally, we’re exhausted.

We don’t want to do a workout, we don’t want to cook a super nutritious high-protein meal. We want to eat our snacks and fall asleep watching reality TV. Our feet are sore, hey. The health coach in me is here to tell you that putting in just a little bit for yourself is enough to make you feel like you’re not solely a mother, provider, taxi, or snack grabber. Though we are still all of those things, we are still a person too and deserve to enjoy being in that space every day, even just for a little while.

Finding balance in a busy schedule is challenging but not impossible. By implementing effective time management strategies, creating a dedicated space, and finding quick, efficient workouts, you can integrate fitness into your daily routine. Remember, your health is just as important as the well-being of your family. Taking care of yourself enables you to better care for others. So, let’s make fitness a priority, even in the midst of a hectic lifestyle. Together, we can achieve our fitness goals and live our healthiest, happiest lives. Stay motivated, stay active, and remember, you’re worth it!

Till next time,

Kate