Sweat Trainers Talk Fitness & Family: The Juggle Is Real!

Finding time for fitness in between your work or study, social life, sleep, downtime and everything in between can be enough of a struggle as it is… and that’s before you add children into the mix. 

Babies and toddlers need constant care, attention and cleaning up, while children and teenagers are a whole different challenge with school, playdates, sports (not to mention bigger appetites, mess and a whole lot of sass!) to contend with. 

Several Sweat Trainers are mothers and know the struggle of the family juggle and what it’s like to wear many different hats in a day all too well. So how do they prioritise their fitness and find balance? Or is having it all really just a myth?

Kayla Itsines: If you're a new mum, just do what you can

Head Trainer Kayla Itsines is kept busy with her two children - Arna and Jax - and although they’re both past the newborn stage, Kayla knows how hard it can be to make fitness a priority as a new mum.

“I say it’s important to find balance, but there is none, because your life is literally dedicated to keeping this small child alive,” she says of those early days as a first-time mum.

“At the beginning, you are on autopilot survival mode and it feels like you can’t do anything. You just need to give yourself some grace, space and time to understand that it’s a short period in your life, and if you’re able to go for a walk or fit anything in, that’s great! But if you can’t, it’s ok to just chill out.”

If you’ve got a newborn baby to care for, she recommends putting time aside for you. This can be to move your body or anything else you enjoy, but exercise can be a great way to feel normal again and get some endorphins flowing. Before she got back into full workouts, Kayla would just do a few minutes of walking on her treadmill.

Try to eat as well as you can, drink lots of water and do meal prep to make your life easier, get as much help as you can, and never be afraid to ask for help either if you have friends and family around.

When it’s tough, Kayla says to take the day one minute at a time and focus on the bare minimum.

Prioritising health as a mum isn’t just about fitness, it’s holistic, and sleep is a big part of your overall wellbeing.

“Try and get as much sleep as you can and sleep whenever your baby sleeps. Ignore time zones, so if it’s sunny outside and you need to sleep, go to sleep.”

Kayla wants to remind people that while the days are long, this sleep-deprived period won’t last forever and you’ll find a better routine in time.

Being a mum can be an isolating experience for many women, and Kayla recalls several tough moments when people didn’t seem to understand how she was feeling. The solution? Community and connection.

“You’re definitely not alone, but you do need to find people who are in the same position as you. It’s the worst when someone tells you it’s all going to be okay, meanwhile you haven’t slept or eaten, the baby is crying and the house is a mess,” she laughs.

“You need to find the people who will say to you, I get it. That’s why social media and the Sweat Community are so amazing.”

Being a new mum is a big life change, but exercise can be a way to take some much-needed time for yourself, and it doesn’t need to be anything long or strenuous. With a baby to look after, even a couple of minutes of walking is great.

Kelsey Wells: Forget guilt, self-care is essential

After having her son, Anderson, Kelsey experienced postnatal anxiety and her midwife suggested exercise to help improve her wellbeing. 

She started with short walks, then tried bodyweight workouts at home as she slowly discovered the joy of moving to feel good, rather than for aesthetics. 

It’s normal to feel like finding time is a struggle, so she has some helpful tips:

• If exercise makes you feel better, make it a non-negotiable part of your day. 

• Be flexible. Your workouts won’t always happen at the times you planned or hoped, so fit it in when you can. That might be while your kids sleep, while they watch a TV show, or when they’re at school or daycare. 

• If you can’t get to a gym or don’t have equipment, bodyweight workouts are still effective! The PWR at Home program is a great option, as is walking and yoga. Find what you enjoy. 

• Doing your best will look different each day and that’s ok. You should still feel proud of yourself for any exercise you fit in. 

Kelsey has also spoken before about guilt being a common feeling that all women struggle with, emphasising that mums tend to feel it particularly strongly in regards to self-care and exercise.

“I want you to realise that self-care is not selfish,” Kelsey shared on Instagram.

“There’s nothing you wouldn’t do for the health and wellbeing of your children, so why is it that our own self-care and wellbeing falls to the bottom of our priority list? Caring for yourself is going to allow you to be healthier, to run and play with your kids and have energy to be with them.”

“It is going to allow you to be a better you, and a better partner, mother, sister, daughter, friend and all of the different hats you wear in your life. Taking care of yourself is only going to magnify your other relationships, not take away from them.”

She explains that when you prioritise healthy living for yourself, it’s also a powerful way to lead by example and teach your children how to cultivate healthy habits.

“So next time you start to feel guilty or stressed about carving out time to take care of yourself, please remember there’s nothing to feel guilty about and what you’re doing is important, it’s worth it, and it’s only helping your kids.”

Britany Williams: Make it consistent and make it feel good

We can always trust Britany Williams to keep it real, and she’s been candid with the Sweat Community ever since the birth of her daughter Blake in 2023.

After developing diastasis recti in her third trimester, having an unexpected pre-eclampsia diagnosis, delivering baby Blake via an emergency C-section at 32 weeks and then developing a hematoma the week, Brit knows that the path to recovery isn’t always an easy or speedy ride.

When you’ve received clearance to exercise, that doesn’t mean you should be putting any pressure on yourself to get back to your previous fitness routine. Your energy, routine, body and life have all changed - cut yourself some slack.

“Give yourself permission to commit to only 10-15 minutes,” Britany says. “Your goal shouldn’t be about how strong you can get or how much you can lift during this phase where you are low on energy and time - your goal is simply how consistent you can be.”

And if those 15 minutes aren’t a good time, best of luck to you. Always opt for exercise that brings you joy and remind you how good it feels to move your body.

“Since becoming a mum, I don’t have time for exercise that isn’t fun and effective,” explains Brit. “My workout time could be spent doing 100 other things, soo if I’m choosing to spend my precious time working out, it needs to be enjoyable and it needs to work! I want to achieve my goals but I also want a smile on my face. I no longer have time for workouts that don’t accomplish both.”

Exercise can be a celebration

While having a family can make life a real juggling act, it can also be a beautiful reminder of why moving your body is so important and an opportunity to reset how you approach exercise now that you have little ones watching you.

“I want my daughter to know that exercise is for celebrating your body and what it is capable of,” Britany told us. “I think we celebrate so much about children’s movements - the first time they roll, crawl, walk - we as parents celebrate all of these moments with such joy. I don't think this joy should be lost as we get older. I want every workout, every movement to be celebrated with joy - look at what my body can do, look at what I can accomplish.”

And whether you can squeeze in an hour of movement or just a few minutes, celebrate it. You don’t need to be celebrating workout progress or hitting new personal bests, simply celebrate having a few spare minutes, doing something for you and looking after your health.

Share with us

Mums of the Sweat Community, how do you find the balance your life?