I get it. As a busy parent, it can sometimes feel impossible to balance work, family and fitness. With so many responsibilities, it’s easy to put exercise and healthy eating on the back burner. For more years than I care to remember, I neglected my health in favour of short-term fixes to my stress and exhaustion; most obviously drinking but also more insidious unhealthy habits like a poor-quality diet. I thought I had to be all or nothing, because that’s my nature. But maintaining a healthy lifestyle doesn’t have to be all-consuming, it’s possible to make time for fitness, even with a busy schedule. In fact, I can guarantee that if you do make time to look after your health, you’ll be more productive, happier and less tired.
Here are some practical tips on how you can balance work, family and fitness to achieve your health and fitness goals.
Prioritise your responsibilities
The first step to balancing all these responsibilities is to prioritise them. As a parent, your family is undoubtedly your top priority. You work to give them everything, dedicate your time to help them mature and grow, and put your own needs aside to make sure theirs are met. However, that doesn’t mean your health and fitness should fall by the wayside. On the contrary, you have a responsibility to look after yourself so that you can better look after your family. In order of importance, you need to make sure you are getting the best sleep possible (especially hard with babies in the house), quality nutrition and then exercise. Make a list of daily, weekly, and monthly tasks, and decide what’s really important to you. Once you have a clear picture of what needs to be done, you can better manage your time and ensure that you meet your obligations. When I’m organised and know what I need to do, I feel a lot less stressed.
Set realistic goals
When it comes to fitness, it’s crucial to set realistic goals for yourself. Don’t try to do too much too soon, or you’ll risk burnout and quit. Instead, start with small, attainable goals and gradually increase your expectations as you progress. A realistic goal could be as simple as making sure you walk 8,000 steps a day or committing to healthy eating habits for a week. If you want help setting your goals and understanding what is realistic, my 66 Days programmes are designed to help you build your fitness and health habits in a planned, progressive way and can be tailored to your specific goals in an achievable, sustainable way.
Create a plan of action
Once you have your priorities and goals set, create a plan of action for achieving them. Schedule specific times for workouts, meal preparation, rest etc. and stick to them as much as possible. Use a planner or calendar to help manage your time and ensure that you have enough time for work, family, and fitness. Remember that you don’t have to exercise every day, but you should aim for consistency. Scheduling in exercise time, and treating it as you would other appointments, can help you stay on track and motivated.
Make time for healthy eating
As a busy parent, quick and convenient foods can seem like the easiest options. However, making time for healthy eating is essential for maintaining energy levels throughout the day. Plan your meals in advance and aim for a balanced diet that includes plenty of fruits, vegetables and lean protein. Meal prepping on the weekends can save you time during the week and ensure that you have healthy options available even when you’re short on time. Keep healthy snacks on hand, like nuts, seeds, and fruits, for when you’re on the go – just be aware that these can be high calorie if weight management is part of your plan.
Focus on efficient workouts
You don’t need to spend hours at the gym to get in a good workout. Focus on exercises that target multiple muscle groups and can be done in a short amount of time, such as push-ups, squats, and lunges. Aim for 30-60 minutes of intense exercise per day, whether that’s cardio, strength training, or a combination of both. HIIT (High-Intensity Interval Training) is a great option for busy dads because it can be done in a short amount of time and has been shown to be effective for weight loss and improving fitness levels.
Find stress-reducing activities that work for you
Stress can make it challenging to focus on your health and fitness goals. Finding activities that help you relax and unwind can help you manage stress levels and improve overall wellness. Try different stress-reducing activities, such as deep breathing, yoga, or meditation. Experiment with different options to see what works best for you. Even taking a few minutes to stretch or take a walk can help relieve stress and improve mental focus.
Stay motivated and accountable
Finally, it’s essential to stay motivated and accountable. Keep track of your progress, celebrate small victories along the way, and don’t be too hard on yourself if you have setbacks. Remember why you started in the first place, and keep pushing towards your goals. Find a workout partner, join a fitness group or get a personal trainer to help keep you accountable and motivated. You can also use fitness apps or wearable devices to track your progress and offer suggestions for improvement.
In conclusion, as a busy parent, it’s entirely possible to balance work, family, and fitness. The key is to prioritise your responsibilities; set realistic goals; create a plan of action; make time for healthy eating; focus on efficient workouts; find stress-reducing activities that work for you; and stay motivated and accountable. With a little planning, dedication, and perseverance, you can achieve your health and fitness goals and lead a happier, more balanced life.
If you’re ready to make changes to your life and are looking for help with goal setting, programming, nutrition and planning, then my 66 Days programmes will take all the uncertainty out of it and give you a framework for success. Get in touch today to find out how.