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A Working Mom’s Practical Guide to Staying Fit

August 27, 2013 22 Comments

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A little while back, Heather over at Fitness Cheerleader wrote a post about Mother’s Guilt and Fitness and it struck close to home for me.
I have fitness goals but I also have two young kids and they don’t necessarily complement each other. As a result, I am learning the art of maximizing time.  I’ve learned that the key to making fitness happen is planning and creativity. Take, for example, this stroller workout I’ve been doing.  I love it! Link. I also have a bunch of mom-friendly workouts on my Training Plans and Workout page.
I want to introduce you to:
Working Mom's Practical Guide to Staying Fit
 It’s a 5 step process to making sure you’ve made time for you!
Step 1: Look at the Week Ahead
Start by looking at the schedule for the week ahead.  Look at evening plans first to determine what evenings are going to be free for workouts.
WHEN EVENING WORKOUTS ARE POSSIBLE…Plan what workouts to do on those nights.
What I Do:  S likes to go to the gym so we make sure to try to get there once or twice a week.  (Now that MiniE is old enough, the gym is an option again).  I usually devote those nights to short runs and weights since I don’t have access to those at home.  On any other evening workouts, I try to do things with the kids, runs/stroller workouts, etc. 
WHEN EVENINGS ARE BUSY..Look at your work week calendar and find candidate lunch hours
What I Do: Look at what days have available lunch hours.  Then look at what meetings you have after those available lunches.  Those are the days when lunch workouts/runs are possible.  I COULD do it on days with big meetings but out of courtesy for others, I just try not to.  
Step 2: Plan your workouts and be realistic
If you’re working towards a fitness goal, now’s the time to consider it.
What I Do: I know that on a weekly basis, I would LIKE to get in 3-4 runs, 2 strength training sessions at a minimum.  If I’m being honest with myself, I would also like to get a swim session in and a long run on a good week.  What are your goals? 
TIP: Lunchtime workouts are usually perfect for short to medium length runs (3-5 miles) or Core workouts and Cross Training.
Step 3: Pack It Up
This can be the most tedious part of the plan.  If you’re like me, you have a LOT of packing to do without having to pack for workouts but it’s worth it I promise!  So the night before can be busy.  Try to keep a gym bag somewhat packed to make prep a little easier.  In addition to workout gear, try to pack lunch on the days you workout, then eat at your desk or on the run.  It’s not ideal for lunch but sometimes it’s necessary.  Think of your gym bag as an extension of your Diaper Bag, be prepared for anything!
Step 4: Execute
Don’t mind the looks you get in the morning when you stroll in with 4 bags.  Check your schedule when you get in and tell yourself that you’re getting away from your desk at XX time.  Schedule it, set the reminder and get to work.  If you know you sweat a lot, plan accordingly.
Tip: Grab a washcloth or rag from home, and a Ziploc bag.  When you get to work, before you workout, fill the bag with ice, a little water and the washcloth.  When you’re done working out, put it on the back of your neck to help you cool down quick.  Then use the washcloth to wash up if needed.
Step 5: Feel Good!
You did it!  You beat the odds, you found time, no matter how short or long.  A workout is a workout!
What are your secrets to staying fit?

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Comments

  1. Christine @ Oatmeal Bowl says

    August 27, 2013 at 4:35 am

    I don’t have little ones anymore, but packing just to get myself out the door is a chore. I always find prepping the night before is key!

    Great post, Katie. Very informative.

    Reply
  2. Haley says

    August 27, 2013 at 4:42 am

    I definitely feel like I can benefit from this guide, and I don’t even work full time. Great points, especially about the packing up and being prepared. It take me so much time to round everything up when I need to get out of the house.

    Reply
  3. Itz Linz says

    August 27, 2013 at 10:26 am

    great tips!! i think ANYONE can use these tips… make sure to make time for yourself and plan ahead!!

    Reply
  4. dareyoutoblog.com says

    August 27, 2013 at 10:37 am

    Ah, yes! Great tips for planning, identifying when workouts are possible, etc. Not just good for working moms but everyone! Thanks

    Reply
  5. *CaNdY FiT* says

    August 27, 2013 at 10:49 am

    Great tips! I think it’s so important to make time for yourself and giving your entire being the love and care it needs as well <3

    Reply
  6. Debbie @ Live from La Quinta says

    August 27, 2013 at 11:10 am

    I know a lot of running moms that run really early so they can get it in before work and while dad is still home. Great tips for working moms!

    Reply
  7. Katrina Pilkington says

    August 27, 2013 at 12:06 pm

    I can’t imagine how you moms do it ALL!

    Reply
  8. Mindy Bobe says

    August 27, 2013 at 12:59 pm

    Awesome post! I’ve made it even tougher on myself by adding a new job into the mix. Earlier runs have been the answer for me.

    Reply
  9. Steph-Fit Mom in Training says

    August 27, 2013 at 2:11 pm

    Great post! So practical and yet sometimes so easy to overlook when we’re overwhelmed with trying to fit it all in!

    Reply
  10. mrsmurphyslawoffitness.com says

    August 27, 2013 at 4:18 pm

    Great tips! I never realized how MUCH I would have to lug around with me after having my son. It really is on the ridiculous side.. Packing things the nigh before has definitely helped me.

    Reply
  11. Marie says

    August 27, 2013 at 4:24 pm

    Great tips! It’s so important to take care of yourself and when you have kids a plan is essential.

    Reply
  12. Alison says

    August 27, 2013 at 4:26 pm

    Great practical tips! Planning ahead is key for me!

    Reply
  13. Laura @ Mommy run fast says

    August 27, 2013 at 5:19 pm

    It makes such a difference when you can break it down into manageable steps like that, doesn’t it? I am in awe of how you do it all – it’s hard enough with one child when I work pt from home. 🙂

    Reply
  14. Heather @ Better With Veggies says

    August 27, 2013 at 5:21 pm

    Amazing tips!! Remove the excuses and make it happen. 🙂

    Reply
  15. Elle says

    August 27, 2013 at 6:17 pm

    Good for you, busy MAMA. I think you have it handled quite nicely and these are great tips.

    Reply
  16. misszippy says

    August 27, 2013 at 6:41 pm

    If you don’t have a plan like this, it just won’t happen. Good for you for getting it done–organization makes al the difference!

    Reply
  17. Laura @ Sprint 2 the Table says

    August 27, 2013 at 7:28 pm

    I’m not a mom, but these are some tips I use every day! You have to be prepared for anything. 🙂

    Reply
  18. Melissa says

    August 27, 2013 at 9:22 pm

    These are great tips! Even though I’m home with my son, I still find it hard to fit in my workouts. It is all about planning ahead and making the time for it!

    Reply
  19. Cotter Crunch says

    August 28, 2013 at 1:36 am

    so many women don’t realize it just takes planning. YOu did this so well and explained it well!

    Reply
  20. Tasha @Healthy Diva says

    August 28, 2013 at 2:17 am

    All great tips! I usually try and do the same thing on Sunday night so that I am prepared during the week. There should be no excuses for not being able to workout.

    PS- Glad that we have something in common 😉

    Reply
  21. Alison @ racingtales says

    August 28, 2013 at 8:36 pm

    Thanks for the great tips! I am planning to go back to work full time soon and have started thinking about how to squeeze in lunchtime workouts. I think the only thing I can’t do is swim, as it would take too much time and I get the worst goggle eyes!

    Reply
  22. Tiff @ Love Sweat and Beers says

    August 29, 2013 at 12:42 pm

    Thanks for the tips! I was never able to run during lunch at my old job. I just got and stayed waaaay to darn hot. However, now that I’m working from home, I can fit that in more easily.

    Reply

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