Sarah Smith’s Top Tips For Finding Time For Fitness With A Young Family

Modern motherhood is a constant balancing act. Between finding time for your career, typically taking on the lion’s share of caring responsibilities in the home and maintaining an active social life, the idea of finding time in your day to work out can be, well, a bit of a workout in itself. 

The Sweat trainers know that making time for movement is a constant juggle when you’ve got a young family and our dedicated pre and postnatal trainer Sarah Smith constantly walks the parenting tightrope each day. As a mum to two young girls, Mila and Frankie, Sarah’s own approach to exercise changed when she became a parent - both out of necessity and a changing appreciation for just how much her body is capable of. 

Today, she strives to make movement not only a part of her everyday life, but that of her young family. And while exercise might feel like it’s constantly relegated to the bottom of your evergrowing to-do list, Sarah has plenty of tips and tricks up her sleeve to make exercise a habit the whole family can enjoy. 

Find a way to include movement in your daily routine 

In the early days of motherhood for Sarah, squeezing in movement meant prioritising getting herself and the girls out of the house every day. 

“Every morning we would wake up, get dressed and go for a short stroll in the pram to the local coffee shop. This was our morning routine,” she says. “Some days getting up and moving is very hard for all of us, but once we are out in the fresh air everyone benefits from it. “

From those foggy newborn days to toddlerhood and beyond, Sarah and her husband continue to make time for activities the whole family can enjoy. 

“Whether it’s a walk with the pram, a scooter or bike ride, kicking the ball in the park or even a paddle at the beach, we try to find ways to get the whole family outdoors and moving,” shares Sarah. 

Get your kids involved in your workouts 

We know that mum guilt has absolutely no place in our workout space, but there are always going to be those times when you want to work out but can’t leave the kids unattended. So why not bring them with you? 

“Ever since my girls were born I’ve exposed them to joining me in the gym while I train,” explains Sarah. “Training is very important to me, my mental and physical health. So instead of trying to juggle the battle of having that time solo I chose to get them involved.”

“Yes of course this doesn't always go to plan and there are occasional toddler meltdowns, breastfeeding breaks or moments where it's just not going to happen, but you will be surprised the more you invite them to be involved (I’m talking from the stage that they can crawl) they eventually start mimicking your behavior and join in.” 

Modelling healthy habits and getting your Sweat session in? Talk about a parenting hack. 

Set realistic health and fitness goals 

Let’s be honest, at this stage of life, finding an hour each day for an intensive training session just might not be possible. The last thing Sarah wants you to do is to set yourself goals that feel unattainable at a time when you have so many other plates constantly spinning and requiring your energy. 

“Focus on achievable fitness goals that fit into your current lifestyle,” she suggests. “Small, consistent efforts are often more manageable and sustainable than aiming for drastic changes.” 

If you’re a new mum looking to return to fitness after giving birth, why not try Sarah’s 12-week post-pregnancy program. This progressive program will help you rebuild strength and embrace feel-good movement after pregnancy with 20-30 minute workouts you can do anywhere, anytime. 

A bit further on in your parenting journey but still struggling to find a decent chunk of time for movement? There are a number of Sweat programs that are structured around quick workouts. Britany Williams’ The Daily 10 is a great 4-week challenge that encourages you to train for just 10 minutes a day, Kelsey Wells’ PWR Express will just take you 15-20 minutes per session and Low Impact with Kayla Itsines includes three 30-minute sessions each week.  

Not sure what to strive for when time isn’t on your side? Why not choose one of these goals? 

• Set a daily step goal for the month ahead

• Mix things up by trying a new training style in the Sweat app each week until you discover what you love

• Include exercise snacks in your day. This could be anything from taking the stairs to making time for play with your family.

“Remember that fitness is a long-term journey,” says Sarah, who encourages all mums to focus on longevity over perfection. “It’s more important to maintain a healthy and positive attitude than to achieve perfection.” 

Look after your body and mind 

Repeat after us: self-care is never selfish. After all, you can’t pour from an empty cup. From meal-prepping to make life easier for her future self to making time in her week for the self-care rituals that revitalise her energy, Sarah is a big fan of looking after her mind, body and soul. 

“Don’t forget to take care of your mental and emotional well-being,” Sarah says. “Stress and fatigue can impact your motivation, so find ways to manage stress and take time for yourself.”

One self-care practice Sarah loves to turn to is meditation, but she knows it can be hard to find the time with so many competing priorities. 

“At my current phase of life, meditating before my kids get up is not an option. My girls are up so early and generally end up in our bed. So each day I try to find five minutes to pause, breathe and quiet the mind. This can be in the car before school pick up, between clients or before I fall asleep each night.”

While self-care might look a little bit different to how it did pre-kids, don’t forget to carve out time in your diary for the things that make you feel like your best self. 

All movement is worth celebrating 

There’s nothing like experiencing the wonderful changes your body goes through during pregnancy and birth to remind you just how incredible the human body is. Whether exercise is something you’re loving as a new mum, something you’re trying to get back into or the last thing on your mind, don’t forget that all movement is good movement. Raising a family is hard work and you’re doing a pretty phenomenal job.