Top 10 tips for finding time to exercise through motherhood

Byline: Nicole Chapman

Instagram: @iamnicolechapman

Qualified PT, pre and post natal specialist, Nicole Chapman is the creator of 6-week online workout programme, Power of Mum, designed to empower YOU to be fitter and stronger in body and mind, through strength training and high intensity cardio. Nicole gives her TOP 10 TIPS for finding time to exercise through motherhood.

  1. Start the day with intent – put your workout clothes on at the start of the day then you are ready to grab any window as it arises.
  2. Start small once you have been given the sign off by GP – build up slowly – whether it’s 5 minutes or 25 – just finding that time for you will feel incredible.
  3. You can make a game out of working out, movement comes in many different forms. Sofia thinks it is hilarious when I am jumping around in front of her. Squatting or chasing her whilst bear crawling.
  4. Finding the motivation for yourself can be hard, find a programme or workout that you enjoy and doesn’t feel like a chore. You are more likely to stick to it. Involve friends or start something that has a support group so you motivate each other and have accountability – just like my ‘Power of Mum’ clients.
  5. There will ALWAYS be endless washing and chores to do – so find a window that is your time! Choose the window the day before (a nap, or maybe it’s before they wake up or after they go to bed). But this is your time that you commit to you. Of course it may not always go to plan but start with a positive mindset.
  6. Self-care has evolved – it is no longer time for just a bath. Recognise this and put yourself back on that priority list. You cannot pour from an empty cup! Finding the time for yourself, bottling those endorphins, feeling the independence and knowing you’re exercising for you, your body and your mind will see your family reap the benefits also. A mum with renewed energy and a boost of confidence that exercise brings.
  7. Take the pressure off – so many of my workouts have been interrupted by Sofia waking up. But see the fact that you got some movement in as a bonus – especially in those early months (once given the all clear to exercise by GP). On the days where you feel too tired or things don’t go to plan then try and go on a nice walk – the fresh air always helps especially if sleep deprived.
  8. If you are a juggling working mum life also then it maybe a case of trial and error – that before the house wakes up – can become the most magical time to yourself. If it is once you are home and the kids have gone to bed – DO NOT sit down on the sofa – that is dangerous and very hard to dig deep and find the motivation to workout once you have sat down.
  9. Be time efficient – gone are the days where you need to be working out for hours – you can achieve a lot with a 15 – 30 min workout. Make the time count and have a plan.
  10. If you have older children get them involved – find an activity that you all enjoy and can do as a family. 

To find out more about Nicole’s online strength and high intensity cardio programmes, designed for all abilities, visit and for more tips follow @iamnicolechapman on Instagram.

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