{"id":35269,"date":"2025-05-02T09:56:07","date_gmt":"2025-05-02T13:56:07","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=35269"},"modified":"2025-05-02T09:56:07","modified_gmt":"2025-05-02T13:56:07","slug":"parenthood-fitness-goals","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/parenthood-fitness-goals\/","title":{"rendered":"How To Keep Parenthood From Derailing Your Fitness Goals"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Anyone who\u2019s become a parent knows it can throw a major wrench into your exercise routine. But working out doesn\u2019t become less important when your kiddos land earthside. There\u2019s no denying that parenting is easier when you feel good in your body and have energy to spare, and it can be an important part of mental health management. Plus, you\u2019ve got kids to keep up with!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help you maintain your exercise routine (and potentially restore your sanity), we spoke to personal trainers who are also parents to get their tips on balancing family and fitness. Read on to learn their top recommendations for staying active while parenting.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>: <em><a href=\"https:\/\/www.linkedin.com\/in\/amanda-grimm-45b00533a\/?originalSubdomain=uk\"><span style=\"font-weight: 400;\">Amanda Grimm<\/span><\/a><span style=\"font-weight: 400;\">, P.T., CIRF, is a UK Athletics certified running coach and personal trainer at <\/span><a href=\"https:\/\/we-run.co.uk\/online-running-coach\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">We Run<\/span><\/a><span style=\"font-weight: 400;\">. <\/span><a href=\"https:\/\/www.linkedin.com\/in\/meredith-witte-79a46ba0\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Meredith Witte<\/span><\/a><span style=\"font-weight: 400;\">, C.S.C.S., P.C.E.S., C.F.S.C., R.Y.T., is a certified strength and conditioning specialist, yoga instructor, and founder of the <\/span><a href=\"https:\/\/www.theplaygroundapp.com\/\"><span style=\"font-weight: 400;\">Playground Fitness App<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>1. Integrate fitness into daily parenting tasks<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cMy biggest tip is to try and weave parenting and movement together,\u201d says <\/span><span style=\"font-weight: 400;\">Amanda Grimm<\/span><span style=\"font-weight: 400;\">, P.T., CIRF, a UK Athletics certified running coach and personal trainer at <\/span><span style=\"font-weight: 400;\">We Run<\/span><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">Luckily, parenting involves plenty of ways to naturally incorporate movement. From bouncing on a yoga ball while comforting a crying baby to tossing your toddler overhead, look for opportunities to flex a little muscle while you go about your day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cSquatting to pick up little shoes, carrying a heavy car seat, tossing your kid in the air, lunging in a game of tag\u2014these are all natural movements that support your physical health,\u201d adds <\/span><span style=\"font-weight: 400;\">Meredith Witte<\/span><span style=\"font-weight: 400;\">, C.S.C.S., P.C.E.S., C.F.S.C., R.Y.T., is a certified strength and conditioning specialist, yoga instructor, and founder of the <\/span><span style=\"font-weight: 400;\">Playground Fitness App<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><span style=\"font-weight: 400;\">\u201cI actually find that I move more now as a parent! Getting down on the ground with my daughter, crawling around, playing, going on walks, pushing her on the swings\u2014all of these are fantastic ways to stay fit and mobile.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Embrace all of the opportunities to move that parenting involves. They may not look or feel like the usual structured workouts you\u2019re used to (don\u2019t worry, we\u2019ll get to how to make sure those happen, too), but they go a long way in keeping you active. \u201cRegular movement throughout the day is vital for <\/span><span style=\"font-weight: 400;\">cellular health<\/span><span style=\"font-weight: 400;\">, circulation, and <\/span><span style=\"font-weight: 400;\">energy levels<\/span><span style=\"font-weight: 400;\">; we\u2019re designed to move!\u201d says Witte.<\/span><\/p>\n<h2><strong>2. Make &#8216;family time&#8217; Active<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cFrom the beginning, bring energy, sport, activity, and wellness into your child\u2019s life and routine,\u201d says Grimm. \u201cBy embedding fitness into your family lifestyle, you&#8217;ll reach your movement goals with less resistance.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One easy way to do it? Make family activities <\/span><i><span style=\"font-weight: 400;\">active!<\/span><\/i><span style=\"font-weight: 400;\"> \u201cI encourage clients to shift their mindset around fitness; it\u2019s about making movement a natural part of their routine,\u201d says Witte.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by replacing a few sedentary family activities with active ones. \u201cWalk together, follow yoga classes on the TV together, encourage sports clubs, and go on adventures as a family,\u201d suggests Grimm.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A drive to find a new, interesting playground or local hiking trail can get everyone moving and having fun. You can also look for indoor sports arenas, laser tag, and trampoline parks if you really want to make an adventure of it. Some even offer monthly memberships for families.\u00a0<\/span><\/p>\n<h2><strong>3. Set up your space for home workouts<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">In seasons when getting in the car to hit up a workout class or the weight room feels inaccessible, make a few investments to make home workouts a suitable alternative. If you have enough space for an exercise mat, you <\/span><i><span style=\"font-weight: 400;\">can<\/span><\/i><span style=\"font-weight: 400;\"> do it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sure, you can stick to <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-make-bodyweight-exercises-harder\/\" target=\"_blank\" rel=\"noopener\">bodyweight moves<\/a> if that\u2019s what works for you, but otherwise, the experts recommend investing in a few key pieces of equipment. \u201cI\u2019ve found a treadmill is one of the most beneficial items to have at home as I can vary the intensity and follow pre-programmed runs to keep it interesting and challenging,\u201d says Grimm.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/workout-checklist-for-muscle-gains\/\" target=\"_blank\" rel=\"noopener\">After Muscle Gains? Make Sure Your Workouts Check These Boxes<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If strength training is a priority for you (and it should be!), Witte recommends purchasing a set of dumbbells that includes five or six pairs of different weights. \u201cIt\u2019s a big upfront cost, but it makes strength training an accessible part of your routine (which is key for long-term health),\u201d she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And with the nearly endless number of digital fitness platforms, YouTube workout videos, and Instagram trainers floating around out there these days, you\u2019ve got plenty of options if you\u2019re looking for some guidance on programming or fun workouts to follow along with\u2014and you can do it all while steps away from a little one.<\/span><\/p>\n<h2><strong>4. Don\u2019t completely ditch your solo routine<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">As easy as it can be to let your solo workout routine fall by the wayside, know that it still serves you. Of course, there are still benefits to working out alone that you may not get from exercising with your kids. \u201cIt\u2019s important to have time to work out alone as an adult for added focus and also <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/public-health\/articles\/10.3389\/fpubh.2023.1074418\/full\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">mental health benefits<\/span><\/a><span style=\"font-weight: 400;\">,\u201d Grimm says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cMy daughter and I move and play together all the time, but when it comes to formal strength training sessions, I aim to do those alone,\u201d says Witte. \u201cTrying to watch her while lifting means I end up doing a poor job at both.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first step in making formal, kid-free workouts happen? Remembering that you still deserve time to yourself and to do things that fill your cup, the experts agree.\u00a0<\/span><\/p>\n<h2><strong>5. Plan ahead and ask for help<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cWhen we become parents, we find that we can become time-poor, and this can result in logistical juggles when it comes to fitting in exercise regimens,\u201d says Grimm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both experts agree that planning is the antidote here. \u201cFinding time to work out as a parent does require planning ahead when it comes to logistics with meal times, nap times, and the like,\u201d says Grimm. \u201cI find it\u2019s best to plan a week in advance and try to be as organized as possible by batch cooking and blocking time out.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe workouts themselves haven\u2019t changed much, but the planning and preparation around them definitely have,\u201d Witte adds. \u201cMy husband and I tag-team to make sure we each get time to work out solo.\u201d<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/morning-workouts\/\" target=\"_blank\" rel=\"noopener\">7 Things To Do At Night For A Solid Workout The Following Morning<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">To the best of your ability, coordinate with your partner, close family members, friends, or other sources of support or childcare about prioritizing time for yourself to exercise. Ask for help and work together to create a plan and schedule that works for everyone. The days of spontaneous bootcamp classes and hours-long gym sessions may be (mostly) in the rearview mirror, but that doesn\u2019t mean all routine has to go out the window.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example: \u201cI fit in a 30-minute strength session before work on Mondays, Wednesdays, and Fridays while my daughter is in daycare,\u201d shares Witte. Meanwhile, Grimm has shifted to setting an earlier alarm <\/span><span style=\"font-weight: 400;\">to get a sweat in before her children wake up.<\/span><\/p>\n<h2><strong>6. Go for efficiency over duration<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Training for an ultramarathon that requires hours and hours out pounding pavement multiple times a week might not be the move when you\u2019re in the trenches of parenting\u2014but you can still stay incredibly fit by shifting your focus to <\/span><i><span style=\"font-weight: 400;\">efficiency.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Witte and Grimm suggest aiming for brief, concentrated workouts that pack a lot of punch but don\u2019t take up your whole afternoon. \u201cFor example, with a solid program, just 30 to 35 minutes of strength training three times a week is plenty,\u201d says Witte.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Otherwise, opt for quick but powerful <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/hiit-mistakes\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">formats like HIIT<\/span><\/a><span style=\"font-weight: 400;\"> over longer, more moderate sessions. You\u2019ll feel just as accomplished (and sweaty!) in half the time. The unstructured movement of parenting will more than cover the rest of your needs for health and well-being.<\/span><\/p>\n<h2><strong>7. Be flexible when life and little ones throw you curveballs<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cBecoming a mom has stretched me in so many ways, but the biggest lesson has been flexibility\u2014with schedules, expectations, and priorities,\u201d Witte says. \u201cSome seasons of parenting allow for more structured workouts, while others require more flexibility. The key is consistency over time, not perfection in the short-term.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yep, this means you may have to go back to the drawing board and adjust your approach to getting your workouts in just when you\u2019ve settled into a groove\u2014but consistency, not rigidity, is the name of the game here.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your baby is going through a phase of not letting anyone else hold them, know it\u2019s just that: a phase,\u201d says Witte. \u201cWhile it can seem like an eternity, these periods always pass. In the meantime, use the opportunity to increase your upper arm strength and bond with your little while doing it.\u201d<\/span><\/p>\n<h2><strong>8. Be prepared<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Want to be ready to squeeze in a quick workout video during that unexpected nap or better ensure your little one will keep their cool on a group stroller one or family hike? A little prep work will set you up for success.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, make workout-friendly clothes your go-to so you\u2019re always ready to get moving, the experts suggest. That way, you don\u2019t have to worry about changing your clothes when the opportunity to sweat arises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can also be as simple as keeping activities, snacks, and other necessities handy for your kiddos. \u201cAlways pack plenty of snacks and water if going out together,\u201d suggests Grimm.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, if you\u2019re in the early years of parenting, the right gear (like a jogging stroller or sturdy baby carrier) can make it all the easier to get out and move with your little one in tow. \u201cThey can have a nap, be occupied with interesting views, or get from A to B [while] you get your cardiovascular and stamina exercise in,\u201d Grimm says.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Anyone who\u2019s become a parent knows it can throw a major wrench into your exercise routine. But working out doesn\u2019t become less important when your kiddos land earthside. There\u2019s no denying that parenting is easier when you feel good in your body and have energy to spare, and it can be an important part of<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/parenthood-fitness-goals\/\">Read More <span class=\"screen-reader-text\">How To Keep Parenthood From Derailing Your Fitness Goals<\/span><\/a><\/p>\n","protected":false},"author":272,"featured_media":35272,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9],"tags":[],"class_list":["post-35269","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - 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