First, I had to throw out the idea that fitness has to look like a 90-minute gym session or a perfect yoga flow in a candlelit studio. Fitness, for me, became about movement—any movement. Some days, that meant a 15-minute walk around the block with my toddler in tow. Other days, it was chasing my kids around the park or doing squats while folding laundry. Fitness doesn’t have to be perfect to count. My mindset shift made all the difference. I stopped waiting for the “right time” and started fitting movement into the life I already had.
2. Schedule It Like Any Other Priority
Let me be honest: if it’s not on my calendar, it doesn’t happen. I started treating my workouts like non-negotiable appointments. I’d block out 20-30 minutes during nap time, before the kids woke up, or even after bedtime if needed. Of course, life as a parent is unpredictable, and some days, my plan went out the window. But more often than not, having it scheduled kept me on track. When I saw “Workout – 6:30 AM” on my calendar, I knew it wasn’t optional.
3. Involve the Kids
This was a game-changer. I stopped seeing my kids as a barrier to my fitness goals and started including them. We’d have "dance parties" in the living room, and I’d try to match their endless enthusiasm. I’d do planks while they climbed on my back (extra resistance training!). I even found kid-friendly workout videos we could do together. Not only did this help me stay active, but it also became a fun way to bond, and my kids loved being part of it.
4. Set Realistic Goals
There was a time when I thought success meant working out five days a week and hitting my weightlifting targets every session. That sort of pressure is unrealistic when you’re a parent. I learned to set smaller, achievable goals. Maybe it was three 20-minute workouts a week or hitting 8,000 steps in a day. Small wins added up, and I felt proud of what I was accomplishing instead of beating myself up for what I wasn’t.
5. Ditch the Guilt
This one took time. As parents, we often put everyone else first and feel guilty when we carve out time for ourselves. But I realized that being healthy and active made me a better parent. I had more energy, more patience, and even a clearer mind. When I started prioritizing my fitness, I was showing my kids the importance of self-care. That’s not selfish—it’s a lesson I want them to carry with them as they grow.
6. Use Technology and Tools
I also leaned on apps and tools to make it easier. Fitness apps with quick workouts saved me on busy days, and I used reminders on my smartwatch to get up and move. Sometimes, I’d even set a timer for 5 minutes, sneak in a quick workout between tasks, and feel accomplished.
7. Celebrate Progress, Not Perfection
Lastly, I learned to celebrate small victories. Did I manage a 15-minute walk instead of my planned 30-minute workout? Great! Progress is progress. I stopped chasing perfection and focused on consistency. That mindset kept me motivated more than anything else.
So, if you’re a busy parent trying to stick to your fitness goals, don’t give up. Start small, be flexible, and give yourself grace. You’re doing an amazing job—not just for your family, but for yourself too. Trust me, you’re worth it.
