Here are some practical tips to help you squeeze fitness into your routine, no matter how busy life gets:

1. Wake Up 15 Minutes Earlier

Waking up just 15 minutes earlier can give you the time to do a quick bodyweight workout at home. You don’t need to do anything fancy – some squats, lunges, and push-ups will get your heart rate up and energise you for the day ahead. Even better, morning workouts can boost your mood and help you feel more productive all day.

2. Incorporate Movement Into Your Day

Instead of thinking you need a full hour to work out, break it down. You can fit in exercise while doing everyday tasks. For example, do some calf raises while waiting for the kettle to boil, or squats while folding laundry. Walk around the house when on phone calls or play an active game with your kids. Little bursts of activity add up!

3. Use Nap Time for Quick Workouts

If you’re home with little ones, nap time can be the perfect opportunity to fit in some exercise. While it’s tempting to use that quiet time to relax or catch up on chores, dedicating even just 20 minutes to movement will help you feel better, more energised, and focused.

4. Plan Workouts as Appointments

Schedule your workouts like you would any other important appointment. Pop them into your calendar and stick to them. You deserve that time for yourself, and making it a priority will help you be more consistent.

5. Short but Effective Workouts

You don’t need to spend hours at the gym to see results. HIIT (high-intensity interval training) workouts or 10-minute circuits can be just as effective as longer sessions. Focus on quality, not quantity – and if you can’t make it to a gym, no problem! There are plenty of bodyweight workouts you can do at home.

6. Exercise with Your Kids

Get the kids involved in your workouts. Whether it’s a bike ride, a game of tag, or a family walk, making fitness a family activity is not only fun but also sets a great example for your children.

Remember, your health and fitness matter. Taking time for yourself isn’t selfish – it helps you show up as the best version of yourself for your family. If you’re struggling to find a routine that works, my Thrive in 5 programme is designed to help busy mums like you build healthier habits without overwhelm. You don’t need hours; you just need the right plan.

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When it comes to exercise, one of the most common questions is: “What’s the best time of day to work out?” The truth is, there’s no one-size-fits-all answer. The best time to exercise depends on your lifestyle, personal preferences, and fitness goals. However, there are some benefits to working out at certain times that might help you decide what works best for you.

There are different pros and cons of exercising in the morning, afternoon, and evening so here’s a breakdown to help you find your perfect workout window.

Morning Workouts: Start the Day Right

Pros:

• Boosts metabolism: Exercising first thing in the morning can kickstart your metabolism, helping you burn calories throughout the day.
• Improves mood and focus: Morning exercise releases endorphins that lift your mood and enhance focus, which is perfect for busy mums balancing a hectic schedule.
• Consistency: Morning workouts are easier to stick to since fewer things tend to get in the way compared to later in the day.
• Better sleep: Morning exercise can help regulate your body’s circadian rhythm, making it easier to fall asleep at night.

Cons:

• Body temperature: Your body temperature is lower in the morning, which can affect your performance. Your muscles may feel stiffer, and it might take longer to warm up.
• Energy levels: Some people find it difficult to find the energy to exercise early, especially if you’re not naturally a morning person.

Afternoon Workouts: The Sweet Spot

Pros:

• Peak performance: By the afternoon, your body is fully awake, your muscles are warm, and your reaction times and strength are at their best. This makes it a great time for more intense workouts.
• Less chance of injury: With your muscles and joints warmed up from being active throughout the day, there’s a reduced risk of injury compared to morning workouts.
• Natural energy boost: Exercising in the afternoon can give you a much-needed energy boost, especially if you experience a mid-afternoon slump.
• Stress relief: If your day has been stressful, an afternoon workout can be a great way to de-stress and reset before continuing your tasks.

Cons:

• Disruptions: Midday workouts can be harder to fit in, especially if you have work, school runs, or other commitments.
• Meal timing: You need to be mindful of when you eat, as working out too soon after a meal can feel uncomfortable.

Evening Workouts: Wind Down with Exercise

Pros:

• Increased strength and flexibility: Your body temperature and strength peak in the evening, making this a great time for strength training and flexibility workouts like yoga.
• Stress relief: A workout after a long day can help release tension and anxiety, promoting relaxation and a clear mind before bed.
• Sleep quality: Contrary to popular belief, exercising in the evening doesn’t necessarily disrupt sleep. In fact, some people find it helps them unwind and sleep better.

Cons:

• Post-workout adrenaline: For some, working out too late can make it harder to fall asleep, as exercise boosts adrenaline and alertness.
• Motivation dip: After a long day, finding the motivation to exercise can be tough. It’s easier for evening plans or tiredness or other unexpected commitments to interfere with your workout.

What’s the Verdict?

Ultimately, the best time of day to exercise is whenever you can fit it in CONSISTENTLY and feel at your best. If mornings are your only free time, a quick workout before the kids wake up can set a positive tone for the day. If afternoons give you more energy, take advantage of that peak performance window. And if evenings are your time to de-stress, use that time to unwind and get in a great session.

The most important thing is finding a time that works for you, so you can stick to it regularly and make exercise a part of your routine. Don’t stress about the “perfect” time – focus on moving your body when it suits your lifestyle and makes you feel good.

If you’re ready to start making fitness fit your life, Thrive in 5 can help you design a flexible routine that works around your schedule. Let’s work together to make those goals a reality!

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Here are some tips to perfect your technique on several foundational moves:

Squats: Stand with feet slightly wider than hip width, turn toes out slightly. Send hips back like sitting in a chair, keeping chest lifted and weight in heels. Aim to get thighs parallel or below to floor. Press through heels to return to start, squeeze your glutes at the top of the movement.

Lunges: Big step forward with one leg, lowering until both knees are bent at 90 degree angles. Make sure the front knee doesn’t go past the toe. Push back to start position through the heel and repeat on the other side. Keep the torso upright and core engaged.

Pushups: Place hands shoulder width apart, wrists straight. Lower chest to floor, keeping elbows tucked close to sides and body in straight line. Press back up to start. Modify on your knees if needed.

Planks: Forearms on floor shoulder width apart, hands clasped. Engage your core, keeping the back flat and hips level with shoulders and heels. Don’t sink or pike hips. Hold for 30-60 seconds.

Burpees: Stand tall, then squat down and place hands on the floor just outside your feet. Jump or step feet back into plank position. Do a pushup here if you can. Jump feet in toward hands, stand or jump back up and reach arms overhead.

Focus on breathing out as you exert force and engage your core throughout all exercises. Move slowly with control to ensure you have the correct technique. Use lighter weights or bodyweight until each move feels stable and strong. Perfect practice makes perfect! Taking the time to master proper technique will help you achieve fitness goals safely and efficiently.

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