Since my daughter Haley was born four years ago, I've found a few strategies that have made a big difference in fitting training around mum life:

Wake up early: I try to get my training done before the family is up and the day gets hectic. This might mean my alarm goes off at 4am so I can get in two or three hours on the bike before taking over parenting duties from my husband. It’s definitely not easy, but having friends who are willing to wake up early and join me keeps me accountable. 

Bring the kids along: Another big help has been taking Haley along on my workouts. Our Thule running stroller has been a game-changer. I started using it when Haley was about six months old and we’ve easily covered over 1,000 kilometres on it together over the years. Whether she’s napping, playing with a toy or just watching the world go by as I run, it feels great to share that time together while I get my workout in.

Embrace multitasking: I’ve taken multitasking to a whole new level since becoming a mum. I actively look for pockets of time where I can double up a workout with something else I need to do. This can be weightlifting while catching up on a podcast, or taking turns to go to the gym with my husband while Haley naps. On weekends, we love doing family hikes and workouts so we can stay active and enjoy quality time together. I’ve realised that making exercise part of everyday life and family activities takes away the stress of trying to fit it all in separately.

Redefine what working out is: I have changed my mindset that a workout has to be a grand production with fancy gear and a set routine. Rather, now a workout is one that is convenient, accessible and fun—otherwise it won’t happen. For instance, a workout can be as simple as standing up and doing wall squats during a work call, or taking a quick 15-minute walk outside with your child. Even cycling to pick up dinner counts as a workout! Celebrating these small wins is definitely better than thinking, 'There’s no time, so I might as well not bother,’ and getting nothing done at all. A recent study by Asics found that just 15 minutes of staying active—especially when so many of us are glued to our desks—can work wonders for our mental well-being and boost productivity. Even the smallest movements can add up and make a big difference to how we feel—and something is better than nothing. For me, that research definitely resonates.

See also: How I learned to prioritise myself again: a journey to self-care

There are always days when getting up early feels like a real struggle, especially with a second baby on the way. But I always remind myself that I’ll feel better once I’ve moved my body and I need to set an example for my kids that you can do what you put your mind to.  

By making exercise a 'mandatory' part of my day, it has become not just another task on my to-do list, but a non-negotiable that keeps me grounded. Once I exercise, I feel less stressed, more energised and much better equipped to tackle whatever the day throws my way. It’s not just about the physical benefits—it’s about mental clarity and emotional well-being.

On days when I’m exhausted—this happens!—I give myself grace and try to be flexible. If I had planned a 5km run but ended up cutting it short, I don’t give myself a hard time; I celebrate the fact that I found some time for myself and did something. 

See also: How to tailor your exercise routine to your menstrual cycle to support performance and recovery

As a life coach and a mum, guilt is a daily battle I face myself and help my clients navigate. Of course, we all want to—and often feel like we can—do it all. With all the choices we need to make each day, it can feel hard (and selfish) to say, 'I choose myself'. 

Through my journey, I’ve realised that mum guilt is often self-inflicted. I frequently ask my clients, 'If you were to ask your children or your husband what they truly want for you, what do you think they’d say?' Almost all will agree that they’d want a mum who is happy and healthy—not one who’s just going through the motions or one that doesn’t love herself.

Once we realise that exercise benefits not only ourselves but those around us, we will feel more empowered to take care of ourselves, and stop seeking permission from others to do so.

For me, my 'why' is clear: exercise helps me show up as my best self for the people I love. When I’m at my best and happy, everyone gets the best part of me— someone who is more patient, present and happier. How is that not a win-win for everyone?

Elaine Young is a triathlete, life coach and mum. She is an Asics-sponsored athlete.

This story is part of Front & Female’s series She Speaks, through which we aim to drive open, inclusive and unfiltered conversations tackling the sensitive topics that impact women. Do you have a burning question that you’d like our experts to answer? Email us on [email protected]

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