Created by Kim Perez, FNTP with help from SP Moms

As if finding the time (and the energy) to work out as a mom isn’t tough enough, there’s yet another challenge many of us might not expect- what to actually do with the babies/kids during our workouts! Where do we put them and how do we keep them entertained, and of course, safe?

Unfortunately, it’s common for moms to give up on their fitness routine because it’s a challenge to make it all work. But we want you to know that your health matters, and you cannot take care of anyone unless you take care of yourself. So we’ve taken ideas and feedback from our community to compile these tips for making your workouts work!

For one, there’s always the option to work out during naps or before/after the little people wake up! But we also get that may be your only “you” time to rest, relax, or simply get some things done uninterrupted! You can also alternate workout times with your spouse or partner if that works. (This is also where partner workouts where one person works and the other rests a.k.a. is on child-watch are great)

Little babies- the ones that stay in the same place you put them- are often a little easier to work around. Of course, their schedules may be more packed or unpredictable because they tend to eat and sleep more often, but if you can time things right or be flexible and know what soothes and keeps them occupied, it becomes easier to squeeze a workout in. 

Whatever your baby likes- a swing, seat, bouncer, blanket, play mat, baby nest, or other- bring it into your gym (or keep an extra in there). Mobiles, rattles, and music tend to help. Babies may even like to watch you move and jump around! 

You can also try baby-wearing for movements like air squats and low step-ups, but please- safety first! Babywearing works extra well in the early days postpartum for walks as you recover, but this is such a great form of exercise any time. Of course, stroller walks or runs count, too.

Your warmup/stretch time can also double as tummy time for your baby! We love the Functional Progression warm-up for our postpartum moms so it’s perfect timing to get on the floor with your baby and connect to your core.

Once babies start crawling and then walking, things can get a bit tougher. One option is to just let them play and run around freely. Of course, if you let them do this, you’re going to need to be extra attentive and it may mean you’re distracted from your workout and need to take more breaks. But it works for some! Many mamas say they only do this for certain types of workouts (i.e. bodyweight only or extra program workouts) or movements (i.e. not devil’s presses, burpees, or barbell cycling). 

Using a baby gate to keep any little ones separate from your workout area is a good idea- whether you have a playard they stay in or you section off a part of your gym. Buckling your little one into a stroller is also a good idea- especially if the workout involves running or “sled” pushes. (Pushing a loaded stroller up a hill is underestimated 

Another fun trick is using different colored floor mats in your gym space and setting rules- for example, the black mats are for mom/dad, and the colored mats are for the kids. One helpful tip was consistently repeating and strictly enforcing this rule so it’s quickly learned.

Whether contained or not contained, toys or games are always good distractions. You may even choose to let little ones play on a tablet or watch a show or movie (some even bring a TV into the garage) while you work out. If you don’t like doing a bunch of screen time, maybe you limit it by only allowing it during your workouts as incentive!

You could also have a special collection of toys or other safe objects your little one is fascinated by (you know, the things like kitchen spoons and remotes and boxes that they strangely become obsessed with) that only are played with during workouts (a little bribing never hurt anyone, right?). If you have a chalkboard or whiteboard you use to record workouts, you could let kids draw on it during workouts. Giving them sidewalk chalk to draw on the driveway may also work if you work out with the garage door open or outside.

Depending on their age, kids may love to join in on workouts! They love to mimic us after all, and it’s great for them to not only be active, but also see us setting a positive example. This can mean a modified, kid-friendly version of the workout, letting them join for certain movements like burpees or squats, or warming up with a dance party. You can get some toy barbells or very light pair of dumbbells for them to “work out” with. Fitness is fun for kids, and it’s great to teach them early! 

Older kids may more easily understand that it’s workout time for mom/dad so they need to stay entertained/stear clear because it may be dangerous. They can also help distract, entertain, and contain littler ones, too. If you’ve got a pre-teen/teenager who can help watch a younger child(ren), you can even pay them a small salary per hour to help- that’s often a win-win. Maybe you even have a neighbor or neighborhood babysitter who can come by for an hour a few times a week and help!

Many moms say that the more routine they build with their kids during workouts, and the more they enforce any “rules,” the quicker kids pick up on it. It not only helps kids see how important fitness is, but also how important mom’s “me time” is! Even if this means keeping babies/kids out of your gym and keeping workout time completely separate (i.e. doing it during naps or when someone is with them).

Regardless of what works for you, always keep in mind why you work out and that consistency is what matters- not setting PRs every week, not beating anyone else’s time. If you need to stop a few times to shake a rattle, move a toy, answer a question, give a hug, or rock or even nurse a crying baby, it’s not a big deal! You may sometimes need to cherry pick workouts based on your little one’s schedule or even mood day to day.

Remember that it’s not possible to do everything. Something’s got to give. What’s more important? Clean dishes right now or your health and happiness? Not that we’re saying don’t ever do the dishes! We’re just saying, think about your priorities. You can make a list of what “must” get done and what “could” get done. You may need to let some things slide, accept imperfection, and put less pressure on yourself. If you’ve only got 30 uninterrupted minutes and have a list of chores, maybe you walk past the messy living room and into the gym. The mess can wait. Make the most of that short window and you’ll thank yourself later. 

In the end- do what works for you and your little ones, make yourself a priority, and simply shoot for #morethannothing. Regardless, you’re here, you’re doing your best, and you are absolutely amazing for juggling it all and still prioritizing your fitness and health.