With summer coming to an end and kids heading back to school, many families find themselves settling back into their "normal" routines. The days of vacations and having your kids at home during the day—whether with you or a caretaker—are coming to a close.
Now that your work schedule, kids' activities, and school hours are more defined, you can build a routine that helps you work toward your fitness goals. Whether you want to lose weight, build muscle, or achieve both, now is the perfect time to establish a consistent fitness routine. Here are some strategies to help you incorporate fitness into your daily schedule as the new school year begins.
Use School Hours
Working out while your kids are in school can be incredibly convenient if your situation allows. Knowing that you have at least 6-7 hours of free time opens up the opportunity to fit in a workout at the gym, go for a walk, or engage in any other form of exercise. Utilize these hours to focus on your fitness goals without any distractions.
Leverage Activity Hours
When your kids participate in extracurricular activities, utilize this time for yourself. You'll often have at least 60 to 90 minutes before their practice is over. Use this time to get your steps in or have a workout session. Maximizing these pockets of time is essential, especially when juggling parenting responsibilities.
Plan Your Schedule
Setting time aside for your workouts is crucial for establishing consistency. Knowing when you'll have time and dedicating that time to yourself is vital. Treat your exercise time as a non-negotiable appointment—don’t negotiate with yourself. With a clear understanding of your kids’ schedule and your own, aim to build a routine that is both sustainable and manageable.
However, it’s important not to overdo it at the beginning. Start by committing to working out 2-4 times a week. As you get more comfortable, you can gradually increase frequency, but be careful not to push yourself too hard initially, as this can lead to burnout. Start with shorter, more manageable workouts to build your confidence and avoid feeling overwhelmed.
Remember to celebrate small milestones along the way—whether it’s completing a workout, mastering the form of a new exercise, or simply sticking to your schedule. These small victories can help keep you motivated and in the rhythm of your routine. Most importantly, find activities you enjoy. When exercise is something you look forward to rather than a chore, you’re more likely to stay committed. That said, there will be days when you don’t feel like working out. On those days, it’s important to do something light because doing something is always better than doing nothing. Sustainability and discipline are the most important aspects of creating an enjoyable, results-based fitness routine.
Make Adjustments for Seasonal Changes
As fall approaches and the weather changes, you might not be able to enjoy outdoor walks as often. However, this doesn’t mean you should stop walking altogether. If you have a treadmill at home, use it to get your steps in. If a treadmill isn’t an option, consider getting a gym membership to continue your walking routine indoors. Adapting your routine to the changing seasons is essential for maintaining consistency.
Meal Prep
Meal prepping is another crucial aspect of staying on track with your fitness goals. Having healthy meals ready to go can save you time and help you avoid unhealthy choices, especially on busy school nights. It's also important to tailor your meal plans to specific goals. For instance, if your goal is fat loss, focus on preparing meals high in protein, moderate in carbohydrates, and plenty of vegetables. This approach will help you stay full longer while maintaining a calorie deficit. In my experience, clients who are well-prepared for these situations tend to see the best results.
Enjoy the process. One day, your kids will drive themselves to their activities, take public transit to school, or even go away for higher studies. You won’t always be the one to take them to practices or drop them off. Being present and mindful that these moments are fleeting but vital to their development can help you appreciate your time with them now. While you cherish these experiences, remember not to forget about yourself. Focus on your fitness routine and prioritize your health. Taking care of yourself fully allows you to enjoy this journey and sets a great example for your kids.
