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Fitness for Busy Parents
Seven tried and true ways to stay active!
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Finding time for fitness as a busy parent can be challenging. I get it – I’m a mother of four. Balancing a hectic work schedule, the responsibilities of raising children and an unending list of household chores is just the tip of the parental iceberg.
I’m here to give you the good news – you don’t have to put fitness on the backburner!
7 fitness tips for busy parents
We all know fitness is important to maintain mental and physical health. Here are seven ways every busy parent can make fitness a regular part of their daily lives!
Get active with your kids
Children love to mimic their parents, so why not make fitness a fun family activity? Take a walk, ride a bike, or hit the park and play games together. This way, get to spend time with your kids and exercise. Win, win!
Plan time for fitness
A busy family schedule can be chaotic and often changes on the fly. View your workouts as “non-negotiable” you time.
Take 10 minutes every weekend to plan when and where you’ll be exercising in the upcoming week. Stay accountable and minimise your chance of missing your sessions by scheduling them when distractions and last-minute changes are the least likely to happen.
Find a friend, find a gym
Keeping your fitness up is a lot easier when it’s something you look forward to. So, find something you enjoy doing! Looking for even more motivation and accountability? Get a friend to join in! Combining fitness and social time with your nearest and dearest provides a positive, supportive and fun environment.
Use short, high-intensity workouts
Don't throw in the towel when your time or budget is limited.
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Ask any one of the InnerFight coaches for a short workout and they will serve you up a treat that you can do from the comfort of your living room. No matter where the day takes you, there’s always room for a heart-raising 15-minute workout with a hit of feel-good endorphins, free of charge.
Exercise while you wait
As parents, we spend much of our time waiting on our children while they do their own activities. Keep a pair of trainers in your car and use your downtime to go for a walk or run.
Switch up your commute
If you drive to work, park as far as possible from the office. Getting those steps in is always a surefire way to reach your goals. If possible, you could also try cycling to work!
Make chores count
Chores are a GREAT way for busy parents to fit in exercise. Whether you’re vacuuming, doing the dishes or laundry, you’re undoubtedly moving. Make it fun by turning up the tunes. Mix in lunges, squats and those signature dance moves your kids cringe at the sight of as you move from room to room.
Closing thoughts
Regular, consistent exercise is critical to living a long, healthy life. While incorporating fitness into your weekly routine as a busy parent may take a bit of creativity, it's worth it. Embrace the habit and keep it fun, the rest will take care of itself.
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
Finding time for fitness as a busy parent can be challenging. I get it – I’m a mother of four. Balancing a hectic work schedule, the responsibilities of raising children and an unending list of household chores is just the tip of the parental iceberg.
I’m here to give you the good news – you don’t have to put fitness on the backburner!
7 fitness tips for busy parents
We all know fitness is important to maintain mental and physical health. Here are seven ways every busy parent can make fitness a regular part of their daily lives!
Get active with your kids
Children love to mimic their parents, so why not make fitness a fun family activity? Take a walk, ride a bike, or hit the park and play games together. This way, get to spend time with your kids and exercise. Win, win!
Plan time for fitness
A busy family schedule can be chaotic and often changes on the fly. View your workouts as “non-negotiable” you time.
Take 10 minutes every weekend to plan when and where you’ll be exercising in the upcoming week. Stay accountable and minimise your chance of missing your sessions by scheduling them when distractions and last-minute changes are the least likely to happen.
Find a friend, find a gym
Keeping your fitness up is a lot easier when it’s something you look forward to. So, find something you enjoy doing! Looking for even more motivation and accountability? Get a friend to join in! Combining fitness and social time with your nearest and dearest provides a positive, supportive and fun environment.
Use short, high-intensity workouts
Don't throw in the towel when your time or budget is limited.
Ask any one of the InnerFight coaches for a short workout and they will serve you up a treat that you can do from the comfort of your living room. No matter where the day takes you, there’s always room for a heart-raising 15-minute workout with a hit of feel-good endorphins, free of charge.
Exercise while you wait
As parents, we spend much of our time waiting on our children while they do their own activities. Keep a pair of trainers in your car and use your downtime to go for a walk or run.
Switch up your commute
If you drive to work, park as far as possible from the office. Getting those steps in is always a surefire way to reach your goals. If possible, you could also try cycling to work!
Make chores count
Chores are a GREAT way for busy parents to fit in exercise. Whether you’re vacuuming, doing the dishes or laundry, you’re undoubtedly moving. Make it fun by turning up the tunes. Mix in lunges, squats and those signature dance moves your kids cringe at the sight of as you move from room to room.
Closing thoughts
Regular, consistent exercise is critical to living a long, healthy life. While incorporating fitness into your weekly routine as a busy parent may take a bit of creativity, it's worth it. Embrace the habit and keep it fun, the rest will take care of itself.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Finding time for fitness as a busy parent can be challenging. I get it – I’m a mother of four. Balancing a hectic work schedule, the responsibilities of raising children and an unending list of household chores is just the tip of the parental iceberg.
I’m here to give you the good news – you don’t have to put fitness on the backburner!
7 fitness tips for busy parents
We all know fitness is important to maintain mental and physical health. Here are seven ways every busy parent can make fitness a regular part of their daily lives!
Get active with your kids
Children love to mimic their parents, so why not make fitness a fun family activity? Take a walk, ride a bike, or hit the park and play games together. This way, get to spend time with your kids and exercise. Win, win!
Plan time for fitness
A busy family schedule can be chaotic and often changes on the fly. View your workouts as “non-negotiable” you time.
Take 10 minutes every weekend to plan when and where you’ll be exercising in the upcoming week. Stay accountable and minimise your chance of missing your sessions by scheduling them when distractions and last-minute changes are the least likely to happen.
Find a friend, find a gym
Keeping your fitness up is a lot easier when it’s something you look forward to. So, find something you enjoy doing! Looking for even more motivation and accountability? Get a friend to join in! Combining fitness and social time with your nearest and dearest provides a positive, supportive and fun environment.
Use short, high-intensity workouts
Don't throw in the towel when your time or budget is limited.
Ask any one of the InnerFight coaches for a short workout and they will serve you up a treat that you can do from the comfort of your living room. No matter where the day takes you, there’s always room for a heart-raising 15-minute workout with a hit of feel-good endorphins, free of charge.
Exercise while you wait
As parents, we spend much of our time waiting on our children while they do their own activities. Keep a pair of trainers in your car and use your downtime to go for a walk or run.
Switch up your commute
If you drive to work, park as far as possible from the office. Getting those steps in is always a surefire way to reach your goals. If possible, you could also try cycling to work!
Make chores count
Chores are a GREAT way for busy parents to fit in exercise. Whether you’re vacuuming, doing the dishes or laundry, you’re undoubtedly moving. Make it fun by turning up the tunes. Mix in lunges, squats and those signature dance moves your kids cringe at the sight of as you move from room to room.
Closing thoughts
Regular, consistent exercise is critical to living a long, healthy life. While incorporating fitness into your weekly routine as a busy parent may take a bit of creativity, it's worth it. Embrace the habit and keep it fun, the rest will take care of itself.
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Finding time for fitness as a busy parent can be challenging. I get it – I’m a mother of four. Balancing a hectic work schedule, the responsibilities of raising children and an unending list of household chores is just the tip of the parental iceberg.
I’m here to give you the good news – you don’t have to put fitness on the backburner!
7 fitness tips for busy parents
We all know fitness is important to maintain mental and physical health. Here are seven ways every busy parent can make fitness a regular part of their daily lives!
Get active with your kids
Children love to mimic their parents, so why not make fitness a fun family activity? Take a walk, ride a bike, or hit the park and play games together. This way, get to spend time with your kids and exercise. Win, win!
Plan time for fitness
A busy family schedule can be chaotic and often changes on the fly. View your workouts as “non-negotiable” you time.
Take 10 minutes every weekend to plan when and where you’ll be exercising in the upcoming week. Stay accountable and minimise your chance of missing your sessions by scheduling them when distractions and last-minute changes are the least likely to happen.
Find a friend, find a gym
Keeping your fitness up is a lot easier when it’s something you look forward to. So, find something you enjoy doing! Looking for even more motivation and accountability? Get a friend to join in! Combining fitness and social time with your nearest and dearest provides a positive, supportive and fun environment.
Use short, high-intensity workouts
Don't throw in the towel when your time or budget is limited.
Ask any one of the InnerFight coaches for a short workout and they will serve you up a treat that you can do from the comfort of your living room. No matter where the day takes you, there’s always room for a heart-raising 15-minute workout with a hit of feel-good endorphins, free of charge.
Exercise while you wait
As parents, we spend much of our time waiting on our children while they do their own activities. Keep a pair of trainers in your car and use your downtime to go for a walk or run.
Switch up your commute
If you drive to work, park as far as possible from the office. Getting those steps in is always a surefire way to reach your goals. If possible, you could also try cycling to work!
Make chores count
Chores are a GREAT way for busy parents to fit in exercise. Whether you’re vacuuming, doing the dishes or laundry, you’re undoubtedly moving. Make it fun by turning up the tunes. Mix in lunges, squats and those signature dance moves your kids cringe at the sight of as you move from room to room.
Closing thoughts
Regular, consistent exercise is critical to living a long, healthy life. While incorporating fitness into your weekly routine as a busy parent may take a bit of creativity, it's worth it. Embrace the habit and keep it fun, the rest will take care of itself.
Finding time for fitness as a busy parent can be challenging. I get it – I’m a mother of four. Balancing a hectic work schedule, the responsibilities of raising children and an unending list of household chores is just the tip of the parental iceberg.
I’m here to give you the good news – you don’t have to put fitness on the backburner!
7 fitness tips for busy parents
We all know fitness is important to maintain mental and physical health. Here are seven ways every busy parent can make fitness a regular part of their daily lives!
Get active with your kids
Children love to mimic their parents, so why not make fitness a fun family activity? Take a walk, ride a bike, or hit the park and play games together. This way, get to spend time with your kids and exercise. Win, win!
Plan time for fitness
A busy family schedule can be chaotic and often changes on the fly. View your workouts as “non-negotiable” you time.
Take 10 minutes every weekend to plan when and where you’ll be exercising in the upcoming week. Stay accountable and minimise your chance of missing your sessions by scheduling them when distractions and last-minute changes are the least likely to happen.
Find a friend, find a gym
Keeping your fitness up is a lot easier when it’s something you look forward to. So, find something you enjoy doing! Looking for even more motivation and accountability? Get a friend to join in! Combining fitness and social time with your nearest and dearest provides a positive, supportive and fun environment.
Use short, high-intensity workouts
Don't throw in the towel when your time or budget is limited.
Ask any one of the InnerFight coaches for a short workout and they will serve you up a treat that you can do from the comfort of your living room. No matter where the day takes you, there’s always room for a heart-raising 15-minute workout with a hit of feel-good endorphins, free of charge.
Exercise while you wait
As parents, we spend much of our time waiting on our children while they do their own activities. Keep a pair of trainers in your car and use your downtime to go for a walk or run.
Switch up your commute
If you drive to work, park as far as possible from the office. Getting those steps in is always a surefire way to reach your goals. If possible, you could also try cycling to work!
Make chores count
Chores are a GREAT way for busy parents to fit in exercise. Whether you’re vacuuming, doing the dishes or laundry, you’re undoubtedly moving. Make it fun by turning up the tunes. Mix in lunges, squats and those signature dance moves your kids cringe at the sight of as you move from room to room.
Closing thoughts
Regular, consistent exercise is critical to living a long, healthy life. While incorporating fitness into your weekly routine as a busy parent may take a bit of creativity, it's worth it. Embrace the habit and keep it fun, the rest will take care of itself.
One-Hour Workout: Revving Your Swim Engine
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