The tug-of-war between training sessions, work and quality family time can be a Herculean task, but that strain is often amplified when routines are thrown into a spin during the summer holidays. Maintaining your training rhythm is not just about finding time but also about ensuring that the time spent with family is treasured and fulfilling. Here’s how you can keep your training on point while ensuring your family enjoys a memorable summer. And if you read this and think you’d like some help with getting your shit together from a proper performance and nutrition coach who understands REAL LIFE, get in touch and book your free introductory call with me. No BS, just good, honest advice that works.
1. Embrace Family Workouts
Involve the Troop: Transform your training sessions into family-inclusive activities. Planning a run? Consider a route that passes a playground, allowing for breaks where kids can play and you can fit in bodyweight exercises like squats or push-ups. Or head over to a playing field where you can run laps as intervals and let the kids play a game of football at the same time.
Bike Adventures: If cycling is part of your regimen, family bike rides can be a win-win. Younger kids can be in bike trailers or on attached third wheels, while older ones can ride alongside. You could even mix it up and invite the kids along on their bikes for your longer run so they can keep up if you’re a speed demon!
2. Dedicate Early Mornings or Late Evenings
Utilise the quiet hours of early mornings or late evenings after kids’ bedtimes for focused training. Post-session, you can then be fully present for family breakfasts and you won’t feel the “mum guilt” working out and focusing on yourself when your kids are up and about and seeking your attention.
3. Child-Friendly Training Zones
If you have a home gym or a dedicated training area, set up a small ‘entertainment zone’ for your kids. Stock it with colouring books, puzzles, or tablets with educational games. This way, they’re entertained and within sight while you train. But don’t forget the value of introducing your kids to a gym environment too! Foam kids dumbbells for younger kids but also light weights and introducing easy key exercises with resistance bands and bodyweight can be a great way to introduce resistance training for kids; you’ll be surprised how inspiring you are to them and how much they want to emulate you – give them that opportunity and see the fulfilment for you both! Staying fit during the summer holidays is about them as well as you…
4. Utilise Childcare Facilities
Many gyms offer childcare facilities. If you’re heading for an intense session and need undivided focus, consider gyms that provide these services. It gives children a change of environment and the opportunity to socialise with their peers. Holiday clubs, kids summer sports camps and other summer activities help your kids build independence away from you, try new things and develop key social skills so don’t feel guilt about using them!
5. Double Up Activities
Heading to the beach? This is obviously an ideal opportunity to grab your wetsuit for an open water session if triathlon or swimming is your goal, but consider other options too: While the family enjoys building sandcastles or wading in the water, use this time for a quick beach run or some bodyweight exercises. The soft sand provides added resistance, amplifying the benefits of your workout and more importantly, it’s really good fun! Again, let the kids get involved and build some active memories of their summers on the beach of staying fit during the summer holidays.
6. Tech and Apps to the Rescue
There are a plethora of HIIT apps out there that can structure short, high-intensity workouts tailored for busy schedules. These ensure you get maximum output in minimal time, freeing you up for family activities.
7. Plan Ahead with Nutrition
Prep your post-training meals/snacks ahead of time. This ensures you’re refueling correctly without compromising on family mealtime. Engage your children in the meal prep process, teaching them the values of nutrition and intuitive eating. And if you want more advice on sticking to a good nutritional plan through the summer, check out blog number two in the summer holiday chaos series.
8. Include the Family in Recovery
Your recovery session can be a family relaxation time. Think of family yoga sessions, group stretching, or even a joint meditation time. It instills the importance of relaxation and mental well-being in children while ensuring you recover properly. You can also consider alternative options like relaxing nature walks which can be fun, educational and give everyone the benefits of movement in the great outdoors or trying new things like dusting off those vintage roller-skates or jumping back into your childhood hobby of trampolining!
Remember, the goal isn’t to separate training and family time but to find ways they can harmoniously coexist. The summer holidays can in fact be an amazing opportunity to teach your kids about the value of exercise, quiet time and independence as well as the importance of spending good quality time together. Instead of focusing on what we CAN’T get done, being flexible and seeing the benefits of mixing things up can be the best approach. Be realistic about what you’re going to get done and accept that things are going to have to change.