Getting frustrated trying to squeeze in a workout with the little ones around you? Consider trying a new approach several times a week by inviting the kids into your world.
Depending on our goals, many of us require several days a week of structured, progressive workouts. Don’t despair if you can’t find time to “get away” for a workout. Your kids can probably already out-run, out-swim, out-push up, and out-pull up you already. You really couldn’t ask for better workout buddies. Here is the catch, though: it has to be structured, consistent, simple, and progressive (meaning, every few weeks you push yourself to do more).
1. Start a workout record (include movements like push ups, squats or jump squats, jumping jacks, sprints from point A to point B and back) and put you and your spouse at the top along with all the kids underneath you. To begin, you’ve got to know what you’re capable of. Can you do one push up? That’s okay. That’s where you’ll start from. Every week everyone will try to best themselves. Fix an end date and individual goals for everyone. Kids and adults alike need to know that exercising and getting stronger and faster can be a lot of fun. It will build your character, your children’s character, and will serve to build the team mentality in your family.
2. Make physical fitness and nutrition a part of your children’s education (and yours!). A daily fitness routine will teach you and your children self-discipline, how they can influence others, the value of hard work, self-denial, and determination. Keep your chosen workouts really simple. Humans need to run, climb, jump, balance, and bear heavy loads. Learn good form when performing moves like pushups and squats. During exercise, like in all parenting endeavours, good example and leadership is vital to success.
3. Kids have an insatiable appetite for fun, and we should too. Include one or two games in your shared routine. Consider hopscotch, jump rope, and leapfrog races etc. in addition to the more structured exercises. It is so exciting for everyone, especially preteens and teens, to test themselves and find out what they’re capable of in a fun, friendly, safe environment, free from criticism. Fitness is a wonderful way to learn about ourselves.
Tip: through this process, keep in mind that if you want your kids to keep from criticizing each other and themselves, you need to be a great leader. Keep the fitness zone free of self-deprecating thoughts and comments. They are not helpful or beneficial, and they will only manage to negatively influence the way in which your children process their own abilities. Don’t dwell on what you are able to do today, but keep your eyes on what you’d like to be able to do in the future.
Plan on a fun warm up of yard games before beginning the real work. Since you’ll be working out with kids, plan on keeping the “play” portion 20-30 minutes and the “work” portion of the workout no more than 15-20 minutes depending on how many kids are in your family/want to be involved. I would never suggest that you force any children to participate if they don’t feel comfortable. Some personalities need to see to believe, so to speak.
After completing the first workout and logging what everyone was able to accomplish, sit down for a stretch and to set some goals. Be realistic, and help the kids decide what they think they can accomplish in the allotted weeks. Encourage them to workout on their own throughout the week and take good care of their bodies with healthy food and a sleep routine to see better results on their chart each week. Follow your own advice. Show the family what dedication and hard work looks like. The completed chart will bear witness to the hard work that each member of your team put in.
Head over to my website, here, to get a free printable basic workout log for you and your family!
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