Moms and dads, the parenthood marathon has no finish line — that’s why the key is building the stamina to keep up! “Training Like a Mother,” as a philosophy, means embracing fitness in the tasks you perform daily. A workout that builds core strength, agility and energy means facing otherwise tedious chores with less stress and more fun. Let’s get into it.
Step 1: Schedule Your Sweat
Think of your workout time as a non-negotiable appointment with yourself. Just as you wouldn’t cancel a doctor’s appointment or a crucial work meeting, consider your fitness time sacred. Some YouFit locations even offer childcare, to make things even easier.
Don’t feel guilty about prioritizing your own health and well-being — it’s like putting on your oxygen mask first: you can’t take care of everyone else unless you’re okay. Parenting can be mentally and physically draining. Even a short workout is your chance to recharge your batteries, allowing you to be a more patient, present parent and partner.
Remember: You’re setting an example for your family about the importance of self-care and a healthy lifestyle.
Tips for Scheduling Training Success
Block off designated workout time each day, even if it’s just a 10-minute morning session and 10-minute evening stretch.
You’re more likely to stick to a plan if you write it down — add it to your calendar and it becomes a natural part of your daily time budget. That’s also why it’s recommended that you let your family know your workout time is off-limits (except for real emergencies).
And remember, things happen! If you miss a session, don’t beat yourself up. Just get back on track with your next scheduled workout.
Step 2: Build Those Parenting Muscles!
We’re focusing on functional fitness, the kind that makes those daily kid-wrangling and household tasks a whole lot easier! Here’s a breakdown of those key moves:
Squats | The Parent Powerhouse
Why it matters: Squats mimic and enhance daily actions like picking up kids or toys, even loading the dishwasher. Strong legs and glutes mean safer lifting.
- Stand with feet hip-width apart.
- Slowly lower as if sitting in a chair, keeping your back straight, chest up.
Make it harder: Hold your toddler, a basket of toys, or a gallon of milk for added challenge.
Lunges | Your Stroller’s Best Friend
Why it matters: Walking with a stroller takes coordination and strength. Lunges build stability and hip flexibility.
- Take a big step forward, bending both knees to 90 degrees, front knee over ankle.
- Return to start.
- Alternate legs.
Make it harder: While lunging, gently push the stroller forward. This works the core and arms, too.
Planks | Core Strength for Everything
Why it matters: A strong core supports your back and makes carrying a car seat (or a wriggling kiddo) way less painful.
- Start on your forearms and toes, body in a straight line from head to heels.
- Engage your belly!
- Start with 30 seconds and add more as you get stronger. It won’t take long!
Make it harder: Try a side plank (one forearm down, body sideways) for an even bigger challenge.
Remember: Start slow and focus on proper form when you’re training. Listen to your body; a little soreness is normal, but sharp pain is a sign to stop. As you get stronger, gradually add more repetitions or try the harder variations.
Step 3: Get Creative! All Movement Counts
There’s no need for hours of training! Build more activity into your day with these sneaky-but-effective ideas.
Embrace the Inefficient
- Park at the far end of the lot and walk those extra steps.
- Take the stairs whenever possible – it’s a mini leg workout!
- Carry one grocery bag at a time to increase trips and arm work.
Turn Chores Into Cardio Training
- Blast upbeat music while cleaning! Vacuuming can be a dance party.
- Challenge yourself to speed-cleaning a room during a commercial break.
- Turn yard work into a workout – raking, weeding, and digging burn calories.
Play like a Kid Again
- Forget perfection, kids just want to have fun! Do jumping jacks, silly walks, or play tag.
- Set up an obstacle course in the backyard or living room.
- Have a dance-off to your favorite childhood songs — a guaranteed mood-booster!
Just remember, it’s not about how long you move, but how often. Those quick bursts of activity throughout the day really add up! Plus, you’re setting a fantastic example: that being active is a natural and fun part of life.
Step 4: Training Can Be Fun
The secret to staying motivated? Finding workouts you actually enjoy is the key to healthy living. Think of fitness as an adventure, not a chore! Here are some starters to use for inspiration on making it fun:
Team Up for Motivation
A workout buddy provides accountability and makes exercise way more social! Schedule morning walks, try a group fitness class or do a virtual workout together. Not your thing? Partner with your spouse to tag-team childcare while the other works out.
Explore and Experiment
So many options, so little time! Sample different workouts — yoga, kickboxing, Zumba, hiking, whatever sparks your curiosity. Never be afraid to try something new — you might discover a hidden passion. Plus, varying your movement and exercise gives your body a more well-rounded approach to fitness.
Focus on You
Fitness isn’t about looking like someone on Instagram. It’s about feeling your best, inside and out. So celebrate every small win! An extra plank hold, a longer walk, a new dance move mastered are all reasons to celebrate and give yourself a hand. And if you miss a day, don’t stress out! Tomorrow’s a great new chance to move your body — and feel awesome doing it.
Fitness should leave you feeling energized and empowered, not defeated. If it feels like punishment, it’s time to switch things up. Play around, discover what gets you excited to move, and watch how quickly it becomes a habit you won’t want to break!
Why Train Like a Mother?
Parenthood is an endurance sport, and you deserve to feel your best to tackle it all! Here’s just a few ways fitness will transform your life:
Energy to Keep Up: Say goodbye to the afternoon slump. Consistent exercise boosts energy levels, so you can match your little whirlwind’s pace… And still have some left for yourself at the end of the day.
Strength for the Long Haul: Carrying kids, bending and lifting things really shouldn’t leave your muscles sore. Building functional strength protects your body, making our daily tasks less of a painful workout in themselves.
Stress Less, Smile More: Exercise is nature’s stress-buster. Those feel-good endorphins combat overwhelm and exhaustion, leaving you calmer and more capable of handling everyday parenting frustrations.
Lead by Example: Your kids are watching! When they see you prioritizing your health and enjoying being active, they learn powerful lessons about lifelong wellness and self-care.
Invest in Yourself: You spend countless hours tending to everyone else’s needs. Taking time for YOUR fitness is an investment in your happiness, your energy, and your ability to keep giving your best to those you love.
Start Training Like a Mother Today!
In the end, you’re not just training your body. You’re training your resilience, your spirit — and showing up as the best version of yourself, for your family and for the world.
So remember, it’s not about perfection. This Mother’s Day, it’s about incorporating fitness into your hectic, wonderful life in a way that’s sustainable and even enjoyable! Celebrate every step, every lunge, and every bead of sweat. You’re doing it for yourself and for those you love the most.
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