Between parenting, being in a relationship, helping at school and working, how can you keep your body moving and fit? If you have tried and failed, you may just need a few hacks to keep you on track.

FIRST- Determine your GOAL.

This requires some reflecting on your personal values and life experiences.
Did you put on the COVID19? Are you still working through your pregnancy weight?
Are you fatigued when playing with your kids?
Many of us identify with our past successes as a competitive athlete, dancer or runner;
Thus, we crave rekindling that part of our identity.

Your goal may start with any or all of the below:

  • Walk x number of miles a day
  • Build muscle mass
  • Lose weight
  • Get moving
  • Have time to dive into my thoughts
  • Give my body some self-care
  • Increase my flexibility

Be easy on yourself with your goal.  You can always increase it or change it later.  You want to pick something that you can actually do!

For the first step it is just as important to recognize after every workout, that your movement helped you in additional ways outside of the original goal. Reflect on this list of examples as it will be important for helping you motivate.  You may then add these as subgoals.

For example, increased blood flow during exercise:

  • Brings clarity of thoughts
  • Gives you a fresh space and time to ruminate over and/or resolve a work/life problem
  • Decreases back/body pain while working at a desk or playing with your kids
  • Improves your skin
  • Improves your hormones/mood and thus interactions with your family/friends/colleagues.

SECOND-List your OBSTACLES.

Write these on a piece of paper.  Below I have listed the most common obstacles.

TIME.
For most of us, time SEEMS to be the primary obstacle.  Parents in particular feel guilty leaving a child with a babysitter or asking their partner to watch the kids while they indulge in time for themselves.  Try to recall how happy you are for your partner when they do something healthy for themselves.  With time constraints, always announce your workout/self-care times out loud.  For example, if at home, wake up Saturday morning and state to your partner “I am going to go for a run today. Can I go when Johnny takes a nap?”  If at work, block time over your lunch break and let others know you will be heading out on a walk/run.  Don’t be shy about this.  There is no “sneaking” in a workout.  A break is indeed your time to use as you wish.  AND consider how much you respect your coworkers who go hit the gym or workout before or after work.  You don’t think “they are such slackers.”  Rather, “Wow I wish I was motivated and successful like them!”

Always keep a regimen simple if you are starting from nothing.  Don’t expect to start swimming laps at a club every other day.  That is going to be way too time intensive.  Start walking to and from the park or school.  Get in the car less and less.  Always park your car far away from an entrance and take the stars when able.  Stars are a VERY efficient way to sneak in a workout in. So skip the elevator!

PAIN/DISCOMFORT.
This one is easy because your obstacle is your solution! If it hurts, stop.  Pick a new activity.  If your body was not made to be a runner, try the elliptical, swimming or biking.  If you have pain but love the sport, slow down or change it up.  You will never stick with an activity that causes pain, and you may permanently harm your body.  When you strain during a workout, you will hold yourself in an unnatural position just to avoid the pain.   You may later have neck pain and headaches. You cannot afford to be injured.  Check in to see how you feel during and after your exercise. If it does not feel good then change to some other form of exercise or lighten your workout so that it is comfortable.  You will not be successful if you do not enjoy your activity.

EXHAUSTION.
Consider your ebb and flow in a normal day and schedule your workout accordingly.  People are genetically programed as morning or night people so don’t expect to wake up at 5 am to exercise if this is not your modus operandi. Plan to have your caffeine fix 1 hour before your exercise regimen so that you are not battling a caffeine crash when you are trying to get moving. Eat foods that are not processed or have added sugars. These will make you feel a low soon after you eat them.

THIRD- Make your PLAN (the when and where).

Set your routine to happen close to your home/office and plan for the routine to be only 15 mins.  This short time requirement and proximity to your home make it easy to execute.  Almost anyone can walk for 15 minutes. You may be able to fit in and enjoy 30 mins every time.   But if you expect a 30 minute daily walk, when your lunch break is only 30 minutes long, you may set yourself up to fail. Also, if you have a hard time with commitment then remind yourself by 3 or 4pm that you need to commit to your health plan.

TIPS for a successful plan:

  • Plan to meet a friend if that brings you joy.
  • Seek out an exercise group if you enjoy meeting new people and find a social hour to be an added incentive.
  • If you like routine make one.
  • Make sure your meals are eaten more than an hour before your workout. Most people need 2 hours for running (ie-eat a snack at 10 am if you plan to run at lunch).
  • Pack lunch and healthy snacks in the morning. Always add in much more fresh food than you think you will eat.  This ensures that your fruit and veggies get devoured over the tempting packaged snacks at work.
  • Have an extra set of shoes and workout gear at work or in your car.
  • Don’t come home early from work or a meeting if you have energy to exercise.  Take advantage of the time you have. If you go home you likely won’t escape helping with homework, picking up, doing laundry and goofing around with the kids (albeit this can be equally rewarding and full of activity if you prefer!).
  • Schedule phone calls when you can walk or when you must be in the car (and already stuck sitting). Don’t sit at your desk any longer than you need to.  When on a phone call get up and move if you do not need your computer.  Opt out of a Zoom call unless it is required.  You can even stretch on the floor of your office or living room while on the phone.
  • If plans change and you must be home during your set exercise time (nanny is sick, baby is sleeping etc), plan some active chores or activities around the house.
  • Have a dance off with the kids and make sure you move to 4 songs.
  • Walk to a park with the kids and make sure you get in all your steps.
  • Play tag in the yard.
  • Set up an obstacle course and race your kids through it.
  • Walk to Starbucks with the stroller.
  • Go to the beach/park with a wagon and pull the kids.
  • Get wild with your kids. I joined a trampoline park when I signed my kids up. I always jump on the trampoline with them.

FORTH-Stick with it!

Consider these tips to success

  • STOP before you start if your plan is not balanced.  Extreme regimens may work – but likely only in the short term, and have lasting consequences on those around you.  Have you ever felt awful for your friend married to the body builder or the ironman triathlete who is never around to help?  I have known dozens of parents who drop 20 pounds and proudly announce they are fasting or on a ketogenic diet.  One year later they are back to their same weight if not heavier.  I predict it every time. Moreover, you need to model balance for your children (if not yourself).
  • Remember that light exercise burns fat!! So if you have to run an errand and are too tired to exercise, walk to your errand. Pick up what you need, and carry it where you need it. If you feel slow and are not moving like you’re usual, remind yourself that when “I GO SLOW- I BURN FAT.” Building muscle comes when you pick up the intensity and you are out of breath.  Key point- doing something comfortable burns fat.  SO your workouts need not be intense, but daily.  Shoot for 15-30 mins or more.
  • Plan it out and say it out loud to your spouse, colleague or friend. Hire a sitter to make sure you get time away. Skip the gym if you can find other options. For some, the time to drive back and forth is valuable exercise time. Consider that people pay money to vacation in Southern Cali so enjoy our weather and vistas while you break a sweat outside. Lastly, the gym’s babysitter club is often a mixture of new germs. Your kids are already exposed at school to enough colds.
  • On days you don’t feel fresh or energized, remind yourself that you can do anything for 15 mins.
  • Don’t wear tight clothing unless you need it for support. This is restrictive and makes a workout much harder than being in cotton. Some people will feel better if they skip the trendy tights and wear workout gear that fit like PJs.
  • Buy new shoes that are comfortable!! After 4-6 months even walking shoes need to be replaced.  Also, remember that a good sock may be just as important.  Make sure it covers any edge that may rub from your shoes.  If you have bad knees make sure the sock does not slip in your shoes.  Soles made from Ortholite (Hoka) are great for people needing more cushioning.
  • Don’t skip your routine because of your monthly cycle.  You will feel much better if you exercise during your period. In fact, exercise is better than motrin/advil/ibuprofen at reducing cramps! Exercise moderates symptoms due by balancing hormones.
  • Get a good music app with workout songs you like. Pandora works great for many. Or make a spotify or apple play list.  Studies show increased endorphins and increased “stick-to-it’dness” when listening to music while exercising.
  • Remove processed foods with added sugar.  These foods will be addicting and bring energy drops. (Cliff bars and the like).  Pair complex carbs with protein for snacks prior to exercise.
  • Find ways to save time.  Instacart, Amazon, Door Dash and other times saving tactics are well worth their fees.  You can consider them your gym membership! It buys you time to be with your kids or exercise. Looks for help online (try nextdoor or ⦁ care.com for teens and nannies who can come with you to the park and watch the kids while you run laps around the periphery).
  • Try to exercise during your lunch break, as your work will be all the more productive in the afternoon.
  • Make sure you hydrate after exercise.  The body can confuse dehydration for hunger.
  • Enjoy the burn, welcome it, and consider sweating an old fashioned cleanse.
  • Myfitnesspal and similar apps are great for helping you find out if you are overeating.  I recommend people learn portion sizes and use these for 1 week to learn what calories in equates to calories out.  Buy measuring cups and measure out your servings for one week.  (Do not do this in front of children in the house).
  • Learn what you enjoy doing outside as this habit of being able to go out your front door will maximizes your lifetime access to fitness.
  • Hit the sand, stairs or hills to mix it up. Don’t expect to go as far but work out just as long.
  • ALWAYS BE KIND TO YOURSELF.  You are your own best friend and how you speak to yourself makes a world of difference.  Have you met a narcissist? Do you see how overly optimistic they are about their health and body.  Try to be more like that!
  • Focus on the MANY additive mental and physical benefits:
  • You release your energy and will experience FAR less snapping at your children, friends and loved ones.  It’s a way to “let things go.”
  • Exercise gives us time to reflect and be grateful.  AND you are finally making time for yourself.
  • You become a role model so that your family sees that movement is a priority.

 Ideas for quick dry snacks to pack for a long day of play with kids- and YOU!

  • Always consider fiber rich dry cereal.  You can save on packaging and they are always vitamin fortified. Fiber helps fill everyone up quickly and keeps the family regular. For picky eaters this is a must, since most snack foods will not have fiber.
  • Dried fruit and dried vegetable chips are great alternatives to the fresh. My family enjoys organic seaweed as well.
  • Buy chips made from beans, quinoa, lentils, flax seeds, chia seeds and vegetables.  These things should appear as the first ingredients.
  • Don’t forget nuts and seeds! From selenium to omega fats, there is so much to be said about one serving of these guys. Just be careful not to supersize the serving.  My family loves the 100 calorie almond packs.
  • If you and your kiddo won’t drink water in the morning make some flavored naturally decaffeinated tea.  You can always chill it and bring it to work or the park to liven up a thermos.