Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
This week, we’re exploring how to keep up with your fitness routine when life introduces a delightful yet demanding change. In this case, the introduction of a new, energetic, four-legged family member!
This scenario comes from a dedicated member of our FitTRAC family. As a busy mom preparing to introduce a new puppy into her home, she faces the challenge of balancing her time between her children, the new puppy, and her own fitness goals:
“Hi Coach Darren, as you know I’m a mom of two amazing, energetic boys (ages 5 and 10), and we’re about to welcome a new member to our family – a lively Labrador puppy! My boys are over the moon, and I’m thrilled too, but as the excitement settles, I’m beginning to worry about how our family’s schedule will change, especially my workout routine.
Fitness has always been my sanctuary, a way for me to destress and keep up with my boys. With the new puppy, I know our routine will shift significantly. Between walks, training, and just general puppy care, I’m concerned about finding the time to maintain my fitness levels. I want to ensure I don’t lose sight of my health and fitness goals amidst this happy, yet chaotic, new chapter.
Do you have any tips on how I can juggle these new responsibilities while keeping my fitness journey on track? I’m determined to make this work for both my family and me.”
Congratulations on the new addition to your family – exciting times. But times that will bring some change to your routine, no doubt. Here are some tips to stay on track while you welcome the new pup to the fam:
Incorporate the Puppy into Your Workouts and Leverage Training as an Opportunity: One of the joys of having a dog is the added motivation to get outside and move. Consider your puppy’s need for exercise as an opportunity to kill two birds with one stone.
Start with short walks and gradually increase the distance as your puppy grows. This can be a great way for both of you to get in some cardio. As your Labrador becomes more trained and accustomed to routines, you can even incorporate running or hiking.
And speaking of training your new puppy, it doesn’t just have to be about them learning commands; it can also serve as a unique physical activity for you.
Use this time to incorporate squats, lunges, or agility exercises for yourself while teaching your puppy basic commands like sit, stay, or come. This way, you’re getting a workout in while also engaging in necessary training sessions with your puppy. It’s a fun and productive way to multitask!
Schedule & Prioritize Your Workouts: Adapting to a new family dynamic with the arrival of your puppy will undoubtedly shift your daily routines. The key to maintaining your fitness journey amidst this exciting change lies in effective time management and prioritization.
Begin by taking a close look at your current schedule, identifying any flexible slots that can be reallocated or optimized for your workouts. It’s likely that early mornings before the household wakes up, or late evenings after settling down for the night, may emerge as the most viable options.
Embrace the concept of quality over quantity. Given your new commitments, it might not always be possible to dedicate the same amount of time to exercise as before. However, by focusing on more efficient, higher-intensity workouts, you can achieve significant benefits in shorter durations.
Additionally, consider weekly planning over daily scheduling. Allocate specific workout types to different days of the week, allowing for flexibility based on how your week is unfolding. For instance, reserve more time-consuming workouts for weekends or your less hectic days, and slot in quick, higher-intensity training sessions or brisk walks on busier days.
It’s okay if some days only allow for a brief workout; the goal is to integrate exercise into your new routine with flexibility and kindness to yourself, balancing family, puppy care, and fitness.
Create a Home Gym Space: On days when you can’t step out because of puppy duties or if you’re short on time, having a designated workout area at home can be a lifesaver.
It doesn’t have to be elaborate—a yoga mat, a set of dumbbells, and resistance bands can suffice. This allows you to squeeze in quick workouts while keeping an eye on your puppy. Plus, working out at home can sometimes be a fun spectacle for your pet, keeping them entertained while you get your fitness fix.
Navigating life’s changes with a positive and adaptable mindset is crucial to maintaining wellness. Remember, it’s about finding balance and joy in the journey, whichever way it takes you – just like your new pup!
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.