Strong as a Mother: Navigating Fitness with Little Ones in Tow (and Why 5 Minute Workouts Are Still Worth It)

Being a mum and trying to work out?

It’s a beautiful disaster.

Whether it’s your first or fourth baby, you’re likely navigating a changed body, broken sleep, snack-fetching marathons, and that ever-present mum guilt for even thinking about doing something for yourself.

And don’t get me started on the mental gymnastics it takes to just find a time to train.

Sound familiar?

I recall when I had my eldest and having this realisation that I knew exactly what to do (I mean, I’ve read the textbooks!) and yet, I had no clue HOW I was actually supposed to make it happen!?

We’ve got all the drive yet putting it into action is often the biggest challenge.

It's not just me who's felt this either; I've seen it with many clients. This moment right here is like a ‘fork in the road’ moment.

You get to choose:

Path A – Succumb to the challenges and press pause on your fitness goals.

Path B – Accept that something is better than nothing.

…read those two again, and keep reading…

Let’s assume you’re like me, and for a large part of your life you’ve been exposed to stories of people’s fabulous transformations from their perfect eating plans and strict fitness regimes. You’ve been told all your life that the size of your body is a reflection of your worth and your willpower. And you’ve heard countless sayings like ‘Go hard or go home’, ‘No pain, no gain’ etc.

If this is the case for you too, it can be so easy to let your mind settle on Path A – committing that you’ll do it when the kids are sleeping better; or when you get more time; or when they stop getting sick etc.

While I do hope that all those things are true for us all as we progress through our journey of motherhood; none of that is promised. And, in the meantime, you’re missing countless opportunities to gain training experience, build physical strength and mental resilience, rebuild your identity, and so much more.

You can see where I’m going with this – we know that incidental exercise, short workouts and even occasional workouts STILL HAVE BENEFITS.

Still not convinced?

Let’s let the science do the talking…

Activities like brisk walking, taking the stairs, or playing actively with children can significantly reduce the risk of heart disease and improve overall health.2 

^  I read this statement, and I think ‘Yep, I want to live a long, healthy life so I can be there for my kids, and maybe even my grandkids someday!’ It’s a no brainer; moving our bodies in ANY form = longevity.

Engaging in just five minutes of daily eccentric exercises (like slow squats or wall push-ups) can enhance strength, flexibility, and mental well-being.1 

I mean - hellloooooo to better mental health! I know I’m not the only Mum who has felt like a ghost of herself at some stage.

Research indicates that even a single weekly strength training session can lead to significant improvements in muscle strength and overall health. 3 

So with all this evidence that SOMETHING is better than NOTHING—or said another way, ‘imperfect action is better than perfect inaction’—let’s discover how we can actually make this happen… even amidst the chaos of motherhood.

For most of us, there are 3 main options. Let’s break them down.

Gym-Based Workouts

Pros:

-          Access to equipment

-          Structured environment

-          No distractions

Cons:

-          Time lost in travel

-          Childcare may be tricky or unavailable

-          Scheduling conflicts and budget constraints

Consider:

-          Does the crèche meet your standards?

-          Can you commit to the time and cost?

Home-based workouts

Pros:

-          Flexibility

-          No commute

-          Ability to multitask (reps between meal prep, washing etc!)

-          No pressure to meet any standards (your own or anyone else’s!)

Cons:

-          Distractions (kids, eh…lucky they’re cute!)

-          Lack of equipment

-          Motivation challenges 

Consider:

-          Have you got the education or support to do this safely and effectively?

Group Training for Mums

Pros:

-          Community vibes

-          Child friendly set up

-          Qualified and supportive coach

-          Sessions planned for you

-          Accountability to show up

Cons:

-          Time suitability

-          Budget constraints 

Consider:

-          Can you trial a session

-          Do you have flexibility to alter your membership should your schedule change?

When you’re considering these options; It’s important to remember that the best option isn’t necessarily the one that feels most appealing to you. Maybe there’s a combination of two that might work; or maybe you need to choose the one that WILL work right now in order to strive for the others over time.

**This is not to say that you should ‘settle’ or not STRIVE in your fitness journey. We want to challenge ourselves; break barriers and fight for our fitness…AND we can choose to do that in a way that feels the most beneficial and balanced; all things considered.

Some additional tips?

1. Set realistic goals.

   In fact, I love setting dual goals – I often have a goal and a stretch goal. That might look like this;

   I am going to complete 3 x 15 minute workouts per week, and I will strive to reach 5 x 15 minute workouts per week.

OR

I will attend one strength class per week (with Mum & Mini of course!) and go for one 20min walk; and I will strive to add an additional home workout.

2. Involve the kids.

   It might be messy, chaotic and a little bit uncomfortable to start with; but trust your creativity! Set up an obstacle course for the kids while you work out; take it outdoors; invite them to help you count reps or even join in (age pending) or try subbing out your 'rest' time for interacting, encouraging creativity and connecting. My kids (2 and 4) aren’t strangers to a home workout anymore; and in fact, they’re sometimes the ones to suggest it! What can start out being a tough thing to do (trust me I know that nervous system overwhelm!) can wind up being a very influential and powerful thing for them to witness and be part of.

3. Seek support

   Get yourself a coach for accountability or even invite a Mum friend around for a workout!

   
   

Above all, please keep your eyes on the real prize. Exercise in motherhood can be about so much more than hitting the perfect reps or completing a seamless workout…

It’s about adding life to our years, and years to our lives.

Let’s not get so caught up in taking big action for small results that we forget how great the little actions for long term results are.

So here’s to you, Strong Mumma…prioritising yourself— one squat, one walk, one wild, interrupted workout at a time.

If you’re ready to take those first steps—or keep going with support—I’d love to help you find a way forward that works in your real life.

Cheering you on,

1         Effects of a daily, home-based, 5-minute eccentric exercise program on physical fitness, body composition, and health in sedentary individuals | European Journal of Applied Physiology

2         Brief bouts of device-measured intermittent lifestyle physical activity and its association with major adverse cardiovascular events and mortality in people who do not exercise: a prospective cohort study - The Lancet Public Health

3         Comparison of once-weekly and twice-weekly strength training in older adults | British Journal of Sports Medicine