Finding the Time to Get Back in Shape as a Working Mom

My family just joined California Family Fitness, which has a kid's club (ages 4-11) and a childcare (infants to age 4). That way I can exercise and the kids can have fun. My problem before was not having time without the kids where I could go exercise.

For me is doing less things in the morning- i hop on the treadmill before anyone gets up? sometimes I get 40 minutes and at times 15 minutes something is better than nothing : )
doing 150 sits ups only takes five minutes...you can do it : )

A video that my moms group and I really love is Jillian Michael's 30 Day Shred. Each workout is only 20 minutes and there are 3 different levels of difficulty. The exercises are intense and you really feel that you got a workout even though it's only 20 minutes.

I am a fitness trainer and I find that people do not realize how little they move. Instead of walking slow going across the room or whatever, run a bit, skip, hop, walk sideways, run upstairs, jog while watching the news, and walk while on the phone. Just always think of moving constantly. A pedometer does wonders if you get in the habit of wearing it every day and figure out how many steps you have to take to make burn 500 calories a day. The smaller you are the more steps you have to take. If you have not done enough steps in the day, then turn on the news and jog to rest of the way. Cut your plates down to salad size plates and fill have with vegeteables, and 1/4 with brown rice and 1/4 with lean meat. Get some rubber bands and lift weights because the more muscle mass you have the more calories you burn. Exercise seems to be the first thing that gets left out when you are busy, but it should not be. It is a proven fact that it produces more endorphins and makes you feel so much better and energized.
I teach classes for women and not only do we work out but we encourage each other and get everyone's psychological advice at the same time. If you can get someone to do it with you it keeps you motivated. You do not find the time to exercise--you take the time! Good luck.

I joined Mama Boot Camp on April 11th....IT IS THE BEST THING I HAVE DONE FOR MYSELF IN A LONG TIME.

It is on Saturdays, and then she "assigns" homework for the week....it has worked out perfectly for me, and I think you would enjoy it as well.
I am also a full time working mama....my kids are 3 and 1. Let me know if you would like more info.
And good luck to you!!! God Bless.

I'm a working full time mom as well. I have 3 kids, 7yrs, 4yrs and 2yrs and they are the love of my life. I adopted all 3 within a 1 1/2 years and found I had no time for exercise. I've recently joined Snap Fitness and go at 6am before my husband leaves for work in the morning. This is the only hour I get otherwise it's all kids, husband, work and everything else as well to deal with. Try an find an hour in early morning before your husband leaves to get a little time for yourself. It makes a world of difference. Yes I'm tired by the end of the day from being up early but in the end I feel better knowing I got some exercise in.

Don't think in terms of 'exercise time' but learn some simple exercises that can be done as you go about your daily routines. These may not shed the pounds as fast as other routines, but they will help and will also be a way for you to learn something that you can use all the time, not just at a special time of day set aside for exercise. I've recently had some PT for back pain and learned a group of exercises, many of which I can do just as I'm sitting at a desk, standing in line at a store, or most anywhere. Use part of your lunch hour to do a few exercises too. Have a couple of simple things you can do in the morning before you get out of bed... I stretch my hamstrings by pulling my toes upward, then stretch them downward several times before getting up. There are other things you can do while waking in the morning, or before going to sleep at night. You could even incorporate some exercises as you take your shower. Just... as the saying goes... think outside the box.

Hi M.,

I am a busy working mother of 3, so I feel your pain. :) The only time I can really workout is during my lunch hour. Early morning is out of the question right now because I have a baby that's not sleeping through the night. And after work, I'm pooped! I go to the gym and take one of the classes there or just do about 30mins of cardio and then use the exercise equipment. During my breaks, I take 2 laps around our complex...it's not much, but it's something. :) Hope that helps!

Is there a gym near your work that you could go to during your lunch hour?

I work at a college and have begun taking a Boot Camp aerobics class MWF during my lunch hour and eating lunch at my desk afterwards. I have lost about 8.5 pounds in 10 weeks and lots of inches off my waist, hips and thighs. I have also cut WAY back on food portions and have been eating lots of small snacks between meals.

Last year before we went to Hawaii, I did SlimFast for breakfast, salad at lunch and a regular dinner and the Mari Winsor 20 minute Pilates video and lost 7 pound in 6 weeks.

It is hard to fit it in, but you need to make the time somewhere so that you feel good physically and mentally. Good luck!

when working, i always brought a quick sandwich for lunch which i ate while not having client contact, then used my lunch break to exercise...at a nearby gym or running. brought a washcloth and i'd a sort of sponge bath quickly before changing back into work clothes. was the only chance i had to exercise

Is there a gym by your workplace or good places to walk. Maybe you could workout at your lunch.

I bought an eliptical machine and will jump on it before the kids rise (they get up around 6am). I try to do it for an hour most days of the week.

It is hard to balance work, kids and taking care of yourself. Moms are always last on the priority list. However, it is important that you keep yourself happy and healthy!

Good luck!

I recently read the results of a study that said that people who regularly and enthusiastically take advantage of exercise videos lose as much or more weight as people who go to gyms. So I'd consider doing videos in a dedicated, regular way and star there. Good luck!

When I did work I would walk during my lunch. I would make sure to pack a lunch and that way I would walk to the nearby park and walk for about 35-40 minutes and then sit down under a tree and eat my lunch after. The park was only 3 minutes away from my work so it was very convenient. I would get my exercise in and then also have some nice relaxation time afterwards, all before starting the second half of my day. Hope this helps.

Wow! We have the same life except my daughter is 9 months and my step daughter is 14. I have tried several times to get back into the workout routine. I used to workout 1.5-2.0 hours a day prior to meeting my husband 2.5 years ago. I am still trying to figure it all out --but I am going to try walking/workout during lunch and/or going to the gym after the baby is asleep at 8ish. I am super crabby about missing my workouts. And I decided last week that even if something didn't get done too bad. I need my sanity. Good luck let me know if you find the "golden ticket".

Hi M.,
Wanted to see if you are having success in losing weight/finding time to excersize! As a busy mom of three kids - now teenagers, I totally understand how hard that is to find the time. I have found an awesome program that is helping a lot of people get healthy (and lose weight), that is easy to follow. If you are interested in knowing more, I'd love to share it with you.

R.

M.,

Your life sounds like mine. I have a 2.5 year old and a 10 month baby. I exercise in the morning before everyone wakes up. I give myself 30-45 minutes in the morning and workout with exercise dvds. They are easy to use, mom-friendly and I can change up my workout.
- T.

I go to a 5:30am Oakland Adventure bootcamp class 3 days a week. It's all women, and has a great sense of community. So if I don't show up, I miss seeing the others. It's a little pricey, but that helps motivate me to go. It's gotten me into great shape. There's probably something similar in your area.

Hi M.,

This was an issue for me, too, when I went back to work. For me, going to the gym is the best workout. Sometimes I will do a video at home, but I get so distracted by other things around the house that need to be done. I consider my gym time me time. I go two nights a week after my son goes to bed, and one weekend day when he naps. I plan out my week and what nights I'm going ahead of time so that I stick with it. I wish I could workout early in the morning, but it just doesn't work for me. I didn't think I'd have the energy to go in the evening, but it's worked out well, and I have no problem sleeping at night.

If he's not already, try to get your husband to help out with dinner and clean up. For us, one cooks and the other cleans up. We're pretty good about sharing housework and chores, too.

Jennifer

M.,

You have gotten alot of great ideas from alot of inspiring women.
ME- I am not a mornign person especially since my 5 yr old wakes up a few times in the night. I found that workouts at night work for me. A video for 10 min-20 mint is great. Or 10 min then 5 min of stretching- yoga type is fantastic. My muscles are cooling down during the stretch or when I am washing my face/brushing my teeth and I have found that I sleep better at night. Granted that if you can get up eariler GREAT it is suppose to help move your day along.
Good luck. I also try during the nice days to walk around the block during a break.

Something I heard about when gas was $4/gallon was to drive within a few miles of where you work, and bike from there-- save a little gas, get some exercise. If you don't want to add time to your commute (which I would totally understand) try taking a walk at lunch while at work. Or, depending on your after-dinner routine, take a walk after dinner, before the 'tuck-everone-in' starts.

M. (wow, its weird to be writing to another M.!)...I too work full time, have a long commute and at the end of the day I just want to crash. But I love to excercise...so here are a few things that I have done to help keep myself in shape. first, see if there is a gym or YMCA near you that has child care. I take my girls swimming at the Y on the weekends and then they go to child care and I get about an hour to work out on my own. Also, take walks during the day at work. Go alone or find a collegue. Switch your work shoes for sneakers and power walk for thirty minutes. You will be amazed at how much better you feel. And third...put the baby in a stroller and go for a walk on the weekends. getting back into shape after pregnancy is not all about "working out" it also about living more healthy -- eat smart, drink lots of water, and move as much as you can.

Good luck,

M.

I find the best time to get your exercise in and doesn't get in the way of your family time is waking up around 5am. getting it done first thing allows you to go about your day and that way it's done and no interruptions! You will have more energy in your day and that is your time!

have you tried early morning? it takes a bit to get used to, but it is worth it!

Hi M.
Little things add up in a month.. use the stairs whenever possible, when parking in a lot or on the street, try parking further away so you have to walk further to your destination, additionally, get a pedometer. I read that those who use one, walk 2,000 more steps a day than those who don't. It will also give you a better indication of how much more walking you might be doing by using the stairs.
Oh and when in the office, use the copier and of fax machine farther from your desk. Believe me, all this adds up. Above all else, make sure you are getting enough water, it's the REAL fuel your body needs in order to rev up your metabolism..

good luck to you!!

I have found the best time is very early in the morning, I was running on the treadmill at 4 am the first year after my daughter was born because that is the only time I could fit it in. things are a lot better now and I am running around 5:30 in the morning. If you work out hard (like run for 45 minutes) two days during the work week (like tue and thurs) and then work out on Saturday and Sunday a little later in the AM you can get in shape and stay healthy. Alos at work you can walk at lunch instead of eatting a big lunch and then just have a light lunch at your desk that will help get the pounds off.

Good luck
J.

This is a constant struggle, isn't it?? I make sure to take advantage of the weekends and get in two good workouts then. Either my husband will watch the baby or I will take the baby in a jogger and go for a run. I'm also a big fan of exercise videos. My current favorites are Gaiam's Total Body Cardio and their Cardio Balanceball workout. Both have a 30 minute express workout if you're pressed for time. My goal is to get in two bigger workouts during the weekend and then I commute on my bike to and from work which gives me enough exercise to feel ok during the week. I leave a bike at day care and bike to work after I've dropped off my son. If you work too far to bike, consider getting a bike rack on your car and just drive a bit closer before biking in to work. Good luck! Make sure you do make time for yourself. No one benefits from a grumpy mom!

At Target they have a toddler/baby fitness DVD. Kids love it, they think you are playing with them but you get a great workout, it is a win win. Once we get home I start dinner then put in the dvd while dinner is cooking (hubby can help with a stir here or there) My kids love it, they feel like it is our time together to reconnect because they have been at daycare all day. Once we are done, so is diner. We eat as a family and a bonus is then bedtime is not so hard because they have gotten the wiggles out already. I love it!

As for exercise, I used to get up at 5:00 AM to run - most gyms are open that early as well. Another option is to use your lunch hour for exercise - you can run, or join a gym close to your work. My husband finds time for exercise this way.
However, after gaining and losing about 50 lbs with each of my four pregnancies, losing weight is 80% diet and only 20% exercise - exercise is necessary, and helps your body in a myriad of ways, but if your diet is not good as well, you will not lose weight (unless you exercise enough to train for a triathlon). You must cut out all (and I mean all) sugars in your diet - and also refined flour and refined flour bread products. Also cut out fruit juice and excessive fruit intake. A moderate amount of whole fruit is fine. Increase your intake of vegetables, and when you do have grains, eat only whole grains. Also eliminate refined oils and switch to extra virgin olive oil and butter. Butter is good for you in moderation - it is a real, whole food.
I have been able to maintain my original weight through 4 pregnancies while eating well and moderately exercising.

Hi M., try waking up earlier than usual and work out before you get the kids up ect., thats what I do, I know its hard especially if you are limited on sleep, just try 30 min or so.
-Good luck, I know its hard. -R.