Do you want to make exercise a regular part of your life? Are you pushed for time? I’m sorry to be blunt but you’ve just got to make time. Below are my top five tips for — moving heaven and earth perhaps — but for making time to look after yourself and your unique body. I’ve asked several Mums, with children of different ages (from 18 months to 13 years), exactly what they do to keep to their routine.
Ditch the car
Walk to school, the shops — wherever you can. If you have little ones already, power walk or jog* with the buggy or alongside them as they travel by scooter. It’s as simple as that!
*If you are quite newly post-natal i.e. your baby is only a few months old, make sure you have done a thorough pelvic floor exercise programme before you commence any high impact exercise (running, skipping, jumping). EVEN IF you’ve had a caesarean, the pelvic floor has still been under the pressure of your growing baby on top of it for many months. Therefore it will be stretched and somewhat weakened. — Lots of women say “I had a caesarean so I’m fine ‘down there’.” but it’s not just vaginal birth itself that causes the stress to this area. If you need advice on what exercises to do please get in touch.
Use ANY time window you have, as lots of little bits add up
Even while dinner is simmering/in the oven etc. take that time to do some squats right there in the kitchen (sounds funny but I do it!), press ups against the counter top or shoulder presses with a tin can/wine bottle or two. Little bits ADD UP. … Just like lots of little snacks of biscuits add up and store fat. If you’re in need of a stretch, do that instead. Stretching is also a valuable use of time and can really help relieve built up tension. The next part in My Pregnancy Fitness video series is about stretching so tune in here for that.
Find a training buddy
Having someone with similar goals as you to train with and answer to can help a great deal. You will be less likely to cancel it if it means letting someone else down! Plan times in your diaries to do an exercise video together, go to a class or book a joint personal training session. At the outset, state to each other a heart-felt why you want to achieve x, y and z. Putting a genuine, perhaps deep-rooted meaning behind your efforts can stop you from giving up when the going gets tough.
Set small goals to refresh and aim higher every couple of months
As opposed to giant ones that are harder to achieve and can leave you feeling out of your depth and demotivated. For example: “Twice a week I will get up early, before the kids and do 10-20 minutes of interval training”, instead of “I’m going to do a half marathon in six months time”.
Stick up inspiring quotes and pictures
Put up words or saying that inspire you, around your home/office. I’m a big fan of this one:
‘Be yourself; everybody else is taken.’ Oscar Wilde
Take time to seek out a picture of yourself, looking happy and well. Fitness is about so much more than just physical results, so remember a time when you felt good within your body and happy too and strive for that. Do NOT stick up pictures of other (famous) people with bodies that are no doubt a product of daily 1-2-1 training sessions and an in-house chef(!). I read a wonderful quote yesterday in Psychologies Magazine (which I highly recommend),
‘Comparison is the death of joy.’ Mark Twain
so remember that when you next spot a glossy women’s magazine cover.
