Unlock Your Inner Supermom: Fun and Flexible Fitness Hacks for Busy Moms

Being a mom is a full-time job, and for many, finding time to exercise can feel like an impossible task. Between school runs, meal prep, and managing household chaos, it’s easy to let fitness take a backseat. But there’s good news! With creativity and some fun hacks, you can unlock your inner supermom and incorporate exercise into your busy life.

Let’s explore some practical and enjoyable ways to stay active, even on the busiest of days!

Embrace Short Workouts

When time is limited, short workouts can be incredibly effective. Try to get a full-body workout in just 20 to 30 minutes, it might include bodyweight exercises, light dumbbells or cardio equipment.

Why it Works!

Short but effective workouts might alternate between intense bursts of activity and brief rest periods such as 20 sec of work and 10 sec of rest or fairly consistent movement for the full time, just make sure you make those 20-30 minutes count! I don't suggest one of those workouts where you complete 5 squats and then play on your phone for 5 minutes. As a busy mom we need to be effective with our time and energy.

If you feel you can't schedule 20 minutes 3x a week, then we may need to look into your commitments and see how to rearrange. I have chatted with many moms who think they don't have time to workout, when it fact it's more about organizing your time each week. If you want to chat more about that feel free to email me at kbhealthcoach1@gmail.com

Get the Kids Involved

Who says exercise has to be a solo activity? Involving your children in your fitness routine can be a great way to bond while staying active!

Fun Family Activities

Turn your workout into a family affair. Go for a bike ride, play tag in the park, or organize a dance party in your living room. A study found that families who exercise together report having closer relationships. Not only will you get your heart rate up, but you’ll create joyful memories with your little ones.

Plus, children enjoy mimicking their parents, so they will be eager to see you engaged in exercise and maintaining a healthy lifestyle. I have included my little guy in my workouts since he was 6 weeks old and he now loves to use his little dumbbells and copies some exercises like squats, bicep curls and standing on the BOSU ball.

Lead by example: Working out with your kids

Utilize Your Environment

Your home can serve as an excellent gym if you know how to use it effectively.

Household Workouts

Incorporate exercises into your daily chores. While waiting for dinner to cook, try doing squats or push ups off the counter. Use the stairs for a quick cardio boost by taking extra trips up and down. Transform your living room into a yoga studio by following a guided video.

Every little bit counts; you may be surprised by how much fitness you can add throughout the day. I love to add calf raises on the stairs while my son took forever to climb them. Or I would play with him on the floor and add a few crunches or core exercises while down there. If you're at a park test pull ups on the monkey bars or just a dead hang until you improve upper body strength. Once you open your mind to adding exercise in fun ways you will see many opportunities.

Schedule Your Workouts

Just like any other important appointment, treat your workouts as a scheduled commitment.

Prioritize Fitness

Set aside specific times during the week reserved for exercise. Treat these appointments as non-negotiable, just like a doctor’s visit. Whether it’s early in the morning before the kids wake up or in the evening after they’ve gone to bed, choose a time that works best for you and stick to it. Aim for at least three to four sessions per week to build a solid routine. These workouts are on top of daily movement I mentioned above.

Make Use of Technology

In today's digital age, countless apps and online resources can support your fitness journey. There are tons of options these days and finding what works for you is super important, many have a free trial so you can see if you like it. I offer my clients access to an app to guide them through their set workouts. You can also record extra activities like running, swimming or anything else you do in a week. We can track healthy habits and even log foods to see if your nutrition is supporting your fitness goals. If you want to try a 1 week free trial you can set up a free call with me here and I can get you started!

Coach Kerri setting up a free 15 minute call

Set Realistic Goals

As a busy mom, it’s essential to set fitness goals that are achievable.

Focus on Progress, Not Perfection

Instead of striving for a specific weight or body shape, concentrate on how you feel and the progress you make. Celebrate small victories, like completing a workout or choosing a healthy snack over junk food. According to statistics, women who set realistic goals are more likely to stick with exercise routines long-term. A realistic goal might be walking for 10 minutes after dinner or joining a yoga class once a week. It's important to pick something doable vs overwhelming.

Remember, every step counts towards creating a sustainable and enjoyable lifestyle. If you are currently stuck in the all or nothing mindset, work on shifting your thoughts to being more positive, supportive and encouraging towards yourself. It's ok if you feel like you messed up, every hour can be a new starting point. You don't need to wait until Monday to start a fresh week. You can literally get back on track when you decide to, so why wait?

Find a Workout Buddy

Having a workout partner can make exercising more fun and hold you accountable.

Support and Motivation

Connect with other moms who are also eager to stay fit. You can motivate one another, share tips, and even schedule workouts together. Having someone to share the journey with can significantly enhance your commitment and enjoyment. Whether it’s a friend from school, a neighbour, or hiring a personal trainer, finding a support buddy can make all the difference.

Incorporate Mindfulness

Fitness isn’t just about physical activity; it’s also about mental well-being.

Mindful Movement

Consider adding mindfulness practices to your routine. Activities like yoga or tai chi can help reduce stress and improve flexibility.

These practices can often be done at home and require minimal time, making them ideal for busy moms looking to unwind and recharge. Even just a few minutes of mindful breathing can set a positive tone for your day. I personally enjoy foam rolling and stretches everyday, it makes my body feel so much better!

Wrapping Up

Finding time to exercise as a busy mom may feel overwhelming, but with these fun and flexible hacks, you can make fitness a priority!

Embrace short workouts, involve your kids, utilize your environment, and stay committed to your fitness goals. Remember, it's all about finding what works best for you and making it an enjoyable part of your routine.

So, lace up those sneakers, unlock your inner supermom, and get moving! You’ve got this! If you want any support with making a workout program, using my app or training one to one, book a free call here.