Having little ones at home can leave you feeling like you don't have a spare second in the day. Between rushing to and from school and picking the little ones up from activities and trying to squeeze in daily errands too, it's no wonder that the average mother only gets 17 minutes of 'me time' each day. So how can you fit in exercise when you have no time? We give you all the tips you need along with with a working mom workout routine for you to try.
How can I find time to workout with kids?
Finding time to exercise as a working parent can feel almost impossible, but it doesn't have to be! Try some of our ideas and see if you can fit exercise into your busy day.
1. Get a training buddy
One of the best ways to stay motivated is to partner up. Whether it's a work colleague, your husband/wife, a friend, or a family member, working out together can make things more fun and interesting. Not only this, but if you have someone to be accountable to and someone who you will let down if you skip your session, you'll be more motivated to get that training session done!
2. Utilise playtime
When it's your child's playtime, get involved and burn some calories! If you have an energetic toddler, run around with them by playing adrenaline-fuelled games that involve running or chasing. If your children are a little older, find games where you can both get active, especially in the garden if it's summer time as there are lots of benefits to training outdoors.
3. Try dancing
Dancing is something that burns a lot of calories, will get you up and active, and can be very fun! If your children are very energetic, put on some music and dance away. This will not only help them burn off that extra energy and get you moving, it can be a great bonding experience.
4. Swap your car for walking or cycling
By combining your errands with exercise, you can make the time to get active without compromising any of your daily activities. Try walking or cycling to the shops instead of driving, or walking your children to school. It may be easier than you think to get around without your car!
5. Exercise before you start your day
By getting up 30 minutes earlier than usual, you could fit in an entire workout and start your day right. There are lots of workouts you can do in under 30 minutes, like this 5-minute punchbag workout, 10-minute tabata workout, or this 20-minute home workout. Even a short workout is better than no workout at all, and it'll energise you for a productive day. If you don't want to get up earlier than you already do, try this lunchtime HIIT workout instead.
How can a stay at home mum lose weight?
There are lots of tips and tricks to losing weight if you are a stay-at-home parent. Follow these dos and don'ts to make sure you're staying healthy while at home with the little ones.
1. Don't eat anything you wouldn't feed to your kids
There are lots of things you wouldn't feed to your children because the salt or sugar content it too high, so why feed them to yourself? A good rule of thumb to follow is that if you wouldn't give it to your child because of the ingredients, you should avoid it yourself too. Stick to whole foods and try to avoid anything overly processed or pre-packaged.
2. Don't snack mindlessly
If you find yourself in a rare moment of calm when your child is playing happily alone or watching a television show, it can be tempting to mindlessly eat food that you don't really need. Avoid temptation by not having snacks in the house, and stick to eating at set times.
3. Do make mealtime an occasion
If mealtime is an occasion to look froward to when you eat together with your kids, you'll be less likely to have an unstructured day. Try to have at least one meal a day together as a family where you sit at a table and focus on what you're eating, rather than grabbing whatever is nearby because you're so rushed off your feet. This might mean deliberately making time for it in your day, but it will be worth it ultimately.
4. Don't eat through stress
Being at home on your own with the kids all day can get pretty stressful. If tempers raise and tantrums ensue, make sure you're not reaching for food as comfort. Comfort eating is something that many of us do without realising and can be an almost impossible habit to break. As above, not having any temptation in the house will help with this and always count slowly to 10 before you eat a snack so that you're not eating it out of a stressed panic.
5. Do make food fun and creative by getting the children involved
Getting your kids to help in the kitchen is a fantastic way to bond and to help them develop vital skills for later in life. Let them get creative by coming up with new recipes and help them with the cooking. If you really want sweet treats, bake cookies or cupcakes together so that you really feel you've earned them and can have fun in the process.
Working mom workout routine
If you have kids at home or are pregnant, try this working mom home workout routine by Sundried ambassador Carly Newson.
We often go for the traditional approach to exercise and stick to the tried and tested methods. We jog, run, cycle, weight train and so on, but have you ever thought of trying something new?
Fitness crazes are something we are used to seeing come and go because people can’t help but invent new ways to do things. A lot of sports just modify themselves slightly and create a craze that sticks. Spinning, for example, has become a massive hit and a great way to keep fit.
So what else is there as an alternative for those who want to shape it up?
Hula hooping is a great way to get fit as it raises your heart rate, improves your cardiovascular performance, and will strengthen and tone your core, arms, legs, and back. If you'd like to know more about hula hooping, check out our ambassador Emma Barrett who does hula hooping full-time!
Pole fitness classes have gained a lot of popularity recently as a new way to get in shape. They are a fun and social way of getting fit as well as strong as it is very hard work! Pole fitness will improve your balance and coordination as well as your cardiovascular fitness and it's a great way to spend the evening with your friends. Pole fitness is suitable for both men and women.
If normal yoga isn't enough for you, then you may want to try aerial yoga. By supporting your body weight on an aerial sling, you will be able to achieve yoga poses and deep stretches in a more relaxed way. One of the primary features of using a yoga hammock is its ability to take pressure off the spine and joints as you practice stretches and positions with the support of the sling.
Ballet dancing is classically a great way to keep in shape but it takes a lot of discipline and a lifetime of practice. A ballet barre is a straight bar attached to the wall which ballerinas use to support them while they practice and hold demanding isometric movements. Isometric holds are exercises that you do while not moving (think of the plank.) A modern barre workout is one that has been adapted to suit modern gyms and uses weights and yoga poses to help you achieve a better posture and more toned physique.
Trampolining is another gym-based workout that is gaining a lot of popularity. Using mini-trampettes, these classes are high intensity and fast-paced meaning you are bound to work up a sweat! This is a fairly specialised workout so your local commercial gym may not offer it, but if you go on the look out you will be able to find a gym nearby that offers this type of class. Check out this video of a trampolining class in action!
Exercise is supposed to be enjoyable and it is worth exploring some alternatives whenever you can. The body gets used to the same type of training very quickly, so if you do the same thing at the gym every day you will stop noticing any changes in your fitness and physique.
If you feel like you're working harder than ever but not seeing any changes or improvements, you've hit a plateau. Follow our tips to find out why you might have stopped progressing and how to break through it.
What is the meaning of hit a plateau?
When you 'hit a plateau' it means you have stopped progressing. In weight loss terms, this means you have stopped losing weight and are sitting at a constant. In training terms, this means you have stopped improving on your times or weights.
There are lots of reasons why you might hit a plateau, but the worst thing you can do is let it affect you negatively. If you have been trying to lose weight for some time and you stop seeing results, this can be a trigger to ruin your progress by giving up. However, it's important to remember how far you've come and stay strong.
If you've hit a plateau in your training, this means it's time to mix things up and take your training up a gear. Again, there may be several reasons why you have hit a plateau, so just take some time to re-evaluate and always remember your goals.
How do you break a weight loss plateau?
If you've ever tried to lose weight, you'll know that the first few pounds will come off relatively easy, but then weight loss gets harder. Famously, it's the last few pounds that just won't budge and you might find your weight stagnant for quite some time. One of the main reasons we find ourselves at a weight loss plateau is because we don't adapt and change our diet and lifestyle as we lose the weight.
If your starting weight was quite high, all you would need to do is eat a little less and exercise a little more each day and you would lose weight. People with a higher body fat percentage will burn more calories than a slimmer person because their body has to work harder. As you lose the weight and get fitter, the same diet and exercise routine that you were doing before will not be as effective.
The best way to break through a weight loss plateau, therefore, is to adapt and change your diet and workout routine. You will need to increase your calorie expenditure and mix up your training to shock the system. Your body is very good and adapting to stress and so if you continually do the same workout and eat the same food, soon your body will become used to that and stop changing.
Try doing a high intensity workout like this 5 minute punch bag workout which will shock your body into burning more calories. It's also important to workout your full body, so try this full body circuit workout for fat loss. It's also important not to neglect your core, so have a go at this flat stomach abs workout for real results.
What do you do when you hit a fitness plateau?
If you have stopped seeing results at the gym, it is time to mix up your workout routine. If you have a specifical goal, like running a marathon or completing an Ironman, it's best to follow a set training plan. If you have just been winging it until now, find a training plan that works best for you and your goals.
If you are trying to get stronger, there are lots of ways you can break through a plateau and increase the amount you can lift.
Firstly, make sure you are doing accessory lifts. If your goal is to get a PB on the squat, deadlift, or bench press, you won't get there just by doing that lift. Accessory exercises are lifts that complement one of the big lifts by working the supporting and stabilising muscles which will improve your form and help you increase the amount of weight you can lift. For bench press, make sure you're doing dumbbell flyes and press ups. For deadlifts, do plenty of bent over row and lat pull down. For squats, do lunges and single legged leg press.
If you are trying to get faster at running, there are lots of things you can do to improve. For more in depth information, read our article on how to get faster at running.
The bottom line is that you need to make sure you are not stuck in a rut. If you have hit a plateau, it's probably because you have become too comfortable in your routine and need to mix it up. Make sure that you do not give up when you stop seeing results, as it will be the best results that come after you break through the plateau.
The energy and excitement of making new year's resolutions and getting fit is well and truly burnt out and the gym is starting to empty out again. How can you stay motivated when all you want to do is melt into the sofa and eat? We're here to help. Follow these tips to boost your motivation when it feels like there's no hope.
1. Partner up
If you have someone to let down, you'll be less likely to flake. Having accountability means you have more of a reason to get to the gym and it will be more hassle to have to text your friend or personal trainer to say you're not going and then get an earful from then than to just go. Plus, you'll know that once you're there you'll have a great time because training with a buddy makes training more bearable.
2. Get changed
How many times have you been sat on the sofa watching TV after work telling yourself "I'll go in a minute" or "I'll go when this show is finished" and then it never happens? By getting changed into your activewear you're getting the ball rolling and getting into the right frame of mind to work out. Once you're changed into your sportswear you're already halfway there and will be much more ready to get out there and go train.
3. Take your gym gear to work
If you go to the gym straight from work, you won't have a chance to talk yourself out of it. If you pair this with point number 1 of partnering up and telling your friend you'll join them at the gym, you'll be well on your way to success. Get changed at work and go straight to the gym instead of going home first. It's much harder to gee yourself back up once you're home from work than if you continue the momentum from your day at the office.
4. Have a workout to look forward to
There's nothing worse than finishing a monotonous day at work and thinking about now having to go and run on a treadmill for half an hour while staring at a wall. By planning out a fun and exciting workout, you'll actually want to go to the gym and do it. Try circuit training or functional training to mix things up and talk to a personal trainer if you'd like to try something new like Olympic weightlifting or CrossFit. If you're dreading the workout, getting motivated can be impossible. Whereas if you're actually looking forward to it, exercising can be a joy instead of a chore. If you enjoy something like Zumba, sign up for a class! Group exercise can be a great way to stay motivated too.
5. Use the 10 second rule
If you find yourself making terrible excuses like "it's raining" or "I'm too tired" then use the 10 second rule. It's very simple: count to 10 and then go anyway! This will eliminate your mind telling you that you can't do it and 9 times out of 10 you'll find that you actually enjoy the workout and will be pleased that you went.
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Have you set yourself a New Year's Resolution?
Sundried conducted a survey with a reach of 4,000 people and found that 43% of people expect to give up their goal after just one month.
Research shows that 95% of New Year's Resolutions are fitness related, but after just 3 months, only 10% of people think their resolution will last.
So why do we give up so easily and how can we make sure our goals not only last, but are met?
10 Reasons we give up on our New Year’s Resolutions
1. Going Solo
Many of us set our fitness goals and then try to achieve them alone. We won’t tell anyone what we’re working towards in fear of failure. In fact, we need to think more - strength in numbers, by sharing our goals with others we are more likely to succeed for two reasons.
- You have someone to answer to. Sharing a goal suggests you’re truly serious about wanting to make it happen, as you wouldn’t want to be seen as a failure.
- A problem shared is a problem halved - training with someone towards your goal, be it a friend or a PT adds twice the motivation and can help to ensure you don’t let yourself, or your partner down.
2. Too High Expectations
It’s important to set a New Year's Resolution which is realistic, you can’t be expecting a Christmas miracle to conquer your New Year’s resolution for you. If you want to lose weight, put a number on it that's achievable, rather than leaving it open-ended or expecting the world in just a few months. You can do this by truly analysing your goal, taking a good hard look at yourself and weighing up whether your fitness goal is realistic. It may mean downsizing your goal for now, but keeping it as a goal to work towards in the future, as part of your bigger picture.
3. Giving up too easily
January is a tough old month, it’s cold, it’s dark, everyone’s got hangovers and it's another 11 months before next Christmas, talk about January blues...because of this, it seems to take less of an excuse for us to give up on our goals. We need to hang on in there! Having a plan of how you’re going to achieve your goals once the excitement wears off can help you to stay focused. Once you’ve achieved a fitness goal, you're far more likely to set and achieve another because you know you really can do it, you’ve proved it!
4. Not Enough Time
As with any goal, sometimes it’s hard to find the time to make it work and so for many fitness goals, this can be the reason we fail. Setting slots in advance for exercise or breaking routines into 5-minute goals and targets can help to knock your goal down into more manageable time frames. Fitness doesn’t take hours and hours, it just takes good planning. For example, we created EHOH, every hour on the hour, where we exercise for a few minutes at a time to combat the negative effects of having a sedentary office job. Prioritise your goal as of importance to you and you’re sure to find time to work at it.
5. Not Enough Money
A new goal usually comes at a cost, whether it’s a new gym membership or new kit, money can be a deciding factor in you achieving your goal. Whilst sometimes the initial start up, ie. buying the kit and joining a gym, does cost a lot, you can take advantage of January deals and you have to see it as an investment in yourself. Choose activewear which is designed to last in the long run to save money down the line. Paying for a gym membership to help you achieve your goal can also work as extra motivation to make sure you get there, as nobody likes to waste money!
6. No Plan
A man who fails to prepare, prepares to fail. This is a saying I stand by 100%, if I don’t have prepped meals I’ll snack off plan, or starve and binge, neither are great. If you set off on a journey you’d never been on before without satellite navigation, how would you make it without checking the route in advance? Planning and preparation prevents a poor performance. Whilst you can hire a Personal Trainer to work as your ‘sat nav’ guiding you to fitness, or so to speak, you’ll still need to plan when you’re going to train with them. A goal without a plan is just a wish, you need to put your words into actions to achieve your goal.
7. No Motivation
Motivation might be what gets your started, but it fades so you need to use that initial motivation to create habits that will keep your goal continuing to happen, even once the initial buzz is a thing of the past.
8. No Self-Belief
Sometimes we could really do with someone reminding us there is no such thing as ‘I can’t’. This is a big contender when it comes to fitness goals, as you have to believe you can do it to really try. We also don’t compliment ourselves enough for the progress we make along the way even if we haven’t hit our goal, if progress has been made, it should be appreciated and proves that it can be done. Don’t think you can do it? Prove yourself wrong!
9. Social Situations
Go on just one more, and one turned into four. Over Christmas the chances are you’ve had a fair few social situations where you’ve promised yourself you won’t drink, you’ll pick the salad or you’ll call it a night before midnight and then comes 3am and you’re drunk singing with a kebab in your hand. We’ve all been there and in the most part - you can blame your friends. Peer pressure is a huge factor in breaking your resolutions, because nobody wants to feel left out and social situations at this time of year in particular always revolve around drinking and eating far more than we should. Instead of turning into a social recluse, why not manage your social events, pick healthy options and drive - that way you have your excuse for not drinking.
10. You Forget
You made your resolution drunk at 12.01am New Year's day and woke up on January the second completely oblivious. Perhaps a drunken resolution is destined to fail.