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I got this message the other week, and I feel the same way. Freaking. Relatable.
“…the biggest challenge right now is that I’m a full-time working mom of two kids and I’m so tired.
I’m on a hamster wheel of life right now, giving of myself to everyone and everything around me.
It’s not just that it’s hard to find the time to work out…it’s hard to find the energy.
It’s also difficult to create a routine that I can stick to, one that I can do without thinking, given all the variables in my life.”
Raising children is a particularly challenging time. There is a ton of variability in your routine, high demand on your time and attention, and not much energy to spare.
Whether you’re a parent, a caregiver, or just going through an incredibly busy season of life, trying to add a fitness routine on top of everything else can be like Jim Gaffigan’s joke: “Do you know what it’s like to have five children? Imagine you’re drowning. And then someone gives you a child.”
We hear this sentiment all the time with clients in our coaching program.
So today, I want to explain exactly how to help them navigate this intense period, while still finding time to work on their health and fitness in ways that feel sustainable to them.
And continuing the “Matt sits in front of a whiteboard in his office and records a video” experiment, I’ve got an accompanying video with notes so you can digest this in whatever format works best for you. ❤️ (Bonus points to anyone who recognizes where my T-shirt is!)
And if you’re someone who struggles to find consistency with your workouts, reply to this email! I’d love to see how I can help. 💪
The key challenges
If you tell me that you are a parent, I can immediately predict a few things:
- Very variable schedule
- High demands on time and attention
- Lack of predictable routine.
- (Periods of) low energy
I still remember talking to Mike (host of .The Chasing Scratch Podcast.), and how he kept saying, “This week is crazy, but NEXT week, things will finally be back to normal.”
After several weeks of this, I stopped him and said something to the effect of, “I think unpredictability is the only predictable thing.”
Our mantra has become “There isn’t normal“, and this has been key to his success in achieving 148 workouts so far this year (and counting!)
The Strategies
Dial mode
If we know that every day is very variable, then our plan must take it into account.
Start by creating a short and simple bodyweight workout that you can do in 5-15 minutes. (.Like doing 1 round of this workout..) It becomes a key puzzle piece that you can fit into a crazy day.
When I worked at Force Fitness, I remember coming in after a long night with the kids, feeling absolutely dead to the world. These days, .my head. and I would look at each other and say, “.Turkish Get-Ups. and .Farmers’ carts.?” Two moves just to arrive and move for a few minutes, and then cash out for the day.
Accumulation
Exercises don’t have to happen all at once. You can break up the workout into mini-sessions throughout the course of the day or even the week!
The most important factor is to do the work, not in the timing. 💪
This is exactly the strategy I use with new parents. We write a list of exercises, and a target number of repetitions to do throughout the week. So, they squeeze as much as they can. If you want an example of what it looks like, shoot me an email and I’ll be happy to share some!
Me Time
Sometimes, it’s really important to try to carve out time in your schedule to focus only on you. This may mean asking a partner for help, or making tough decisions about trades. It’s not always possible, but it’s worth considering.
That’s what we did with my client Michelle. He had a hard time fitting in the workouts, so we walked through some compromises he could make. She asked her partner for support, and was able to cut 20 minutes after work. I would park outside and do a workout in the garage. She wasn’t “home” until she walked through the garage door.
I Go, You Go
If you can’t beat them, join them! .Invite the children to participate with you..
Shift your focus to more skill-based or game-based training that may be more interesting to them. Instead of optimizing for “results,” optimize for fun and connections.
This is the option that has been most significant in my life. Part of my .great why. is connecting with others, and modeling healthy behaviors for my children. While I still enjoy working alone, finding more ways to involve my family has made the journey even more rewarding. ❤️
For more ideas on games you can introduce to your kids, check out .this article. and .this article..
Want to try your hand at Parkour (safely and effectively?) .I caught you.! 🙌
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And there you go! If you were my client, I would walk you through these similar steps
- We will have your current schedule and the very real challenges involved.
- We have to figure out which strategy is best for you.
- So I’ll write workouts and provide accountability to take the thinking off your plate and help you stay on track. 💪
If you are a busy parent, or just someone going through a hectic period in life right now, try these strategies and let me know how it goes!
– Coach Matt
PS Interested .Nerd Fitness Coaching.? .Book a call this week. and mention “Rebellion” for $50 off your first month of coaching. We have no contracts, no hidden fees, and you can cancel at any time. We only want you to stay if it REALLY works for you!
