The most challenging part of fitness for moms is the simple (but very complicated) issue of managing your workout schedules. There are 24 hours in your day and about 30+ hours of work to be done, right?
I get it. Scheduling workouts is a challenge for me too. But I schedule it 6 days a week because of how much more productive (and happy and calm) it makes the rest of my day.
Like you, I frequently work well beyond an 8 hour day, typically closer to 12-14 hours, depending on how much attention the four legs of my businesses need. Often, getting in a workout means I cut something else out. I may not get to shower. I may not get the laundry done. Dinner may be chicken/spinach salad – for the 3rd night in a row. But come hell or high water, I get that workout in there.
I know after all these years that my sweat sessions keep me sane and balanced. They are also the few moments I can take to think things through – or not think at all, depending on the day.
I know a lot of moms really struggle to find time to squeeze in workouts. My advice is always, GET IT DONE FIRST THING. Even if that means you get up 30-60 minutes earlier. I have done countless workouts at O’Dark Thirty (sometimes as early as 4:30am). Yes, getting out of bed can be a bit painful, but I promise you you will never regret that workout once it’s done. NEVER. You will always be glad you pulled yourself out of bed, put on your big girl pants and WORKED, even just for 20 minutes.
Yes, 20 minutes is plenty of time to get in a full workout. In fact my workouts are regularly 20-40 minutes, depending on the day and the workout. 20 minutes of squats and dead lifts is a KILLER leg workout. 20 minutes of High Intensity Interval Training done well can have as much value as 60 minutes of steady state cardio. Click here for one of my favorite HIIT workouts.
Workout Schedules Made Simple
I thought it might help you to see how I schedule my workouts. When I say schedule, I mean they are written in stone. They are non-negotiable appointments I make with myself and I do not let anything get in their way. I do not accept clients during this time. I do not schedule social obligations during this time. I do not take meetings during this time.
Mondays 7AM: Hill Run (30-40 min)
Tuesdays 11AM: Legs/Back Strength Training (20-40 min)
Wednesdays 7AM: Treadmill Sprint Intervals (20-30 min)
Thursdays 6AM: Upper Body Strength Training/Body Weight Cardio Intervals (20-40 min)
Fridays 6:30AM: Run (40-60 min)
Saturdays 9AM: Full Body Strength Training (20-40 min)
Sunday: Rest
You can see I don’t put hours and hours into my workouts. In fact, this current workout schedule is the least amount of time I’ve ever put into workouts. I used to train 2+ hours a day for triathlon training. I did a mix of swimming/biking/running workouts and then threw in some strength training and a couple days of hot yoga on top of that.
Working out took up a ton of my time and my life. But I was young and single with time to spare. I was on a mission to prove myself as an athlete after being overweight and insecure all my life. Now my mission is to change as many mom’s lives as possible. So that is where I put my hours and hours of energy and focus.
I spend a fraction of the time training that I used to and I’m in the same shape – actually I’m a lot stronger. I have more lean muscle mass than I’ve ever had. I’m training smarter rather than training longer.
So, I schedule my workouts and then during those designated workout times I work really hard, recognizing the sweat sesh isn’t going to last very long (except on Fridays when I go for a longer 60 minute run at whatever pace feels good that day.)
This is exactly how my moms gain the most fitness in the least amount of time, too! They use the same protocol I use:
1. Schedule your workouts as appointments that are just as significant as any other appointment in your day. Make them as early as possible in the day so you’ll be less likely to talk yourself out of it or get distracted by life.
2. Do smart cardio – High Intensity Interval Training (HIIT) rather than long cardio. I do my hour run on Friday because I enjoy keeping up a decent running base. That is completely a personal preference. I could easily sub a 30 minute interval session for that 60 minute run.
3. Lift heavy and consistently. You should have just as many (or more!) strength workouts per week than cardio. Minimize rest in strength training sessions to maximize the cardio benefit. If you’re lifting heavy, you will get that heart rate way cranked up!
4. Be consistent from week to week. Do not negotiate your workout schedule. Make it a top priority. When it comes to weight loss for moms, you have to train consistently to get results. One of my moms has a workout calendar where she gives herself a sticker for everyday she works out. Love that idea!!!
5. If you must miss a workout, skip a cardio workout and then add a few cardio intervals to your next strength session.
Extra accountability tips for moms:
1. Find a workout buddy. Meet another mom for workouts and let the kids play together. If the kids are too little to be unsupervised, take turns with the kids. Meet at one of your houses or a park and one mom works out while the other babysits, then switch.
2. Join a gym with childcare.
3. Workout at home with follow along videos. You’ll be much more likely to get in a full length workout and push yourself if you have someone telling you what to do. My weight loss program for moms has a ton of excellent video home workouts you can use. These workouts are 20-30 minutes so you can squeeze them in first thing in the morning or during naptime.
3. Hire a trainer. Having an appointment with someone makes all the difference (whether it’s a friend or a trainer). Putting some money on the line makes you WAY more accountable.
4. Workout before the kids get up. I mentioned it earlier, but this is the BEST way to make sure you get your workouts in. Among the moms who complete my 6 Week Pregnancy Weight Loss program, this step alone increases most mom’s ability to stick to a workout schedule by as much as 50-75%.
What do you do to stay on top of workouts? If you have a tip that would help other moms stick to their workout schedules, leave it the comment section below!
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