Summer Exercise Survival Kit: How to stay consistent with exercise when you have the kids at home this summer
When the usual childcare routines are on pause for the summer and your schedule changes daily, it’s easy for you and your workouts to be pushed to the bottom of the to-do list.
Consistency can continue on an onward trajectory in the summer, but its built on your ability to adapt workouts around your energy, time and availability and having the tools and support around you to thrive.
It’s also easy to fall into the “I’ll start again in September” trap, because it’s ‘mums new year’ and all that, but how much stronger, more energised, and more delighted you would feel if you kept that momentum going now?
But as I always say, movement doesn’t have to be all-or-nothing, let alone over the summer. In fact with a few tweaks, you can stay consistent, build strength, and feel more energised, without sacrificing precious family time or relying on Paw Patrol for the fourth time that day.
Here are my top 5 tips to keep it going!
1. Rethink what ‘counts’ as exercise
Gone are the days of needing (or having the energy for) 60 uninterrupted minutes to do a workout. During summer, flexibility will be your superpower - heres how to rethink what counts as exercise.
A shorter, 10-15 minutes strength, pilates or mobility session may feel more manageable than your usual 25-30 minute workout. Guess what, yes it still counts and yes it is helps you stay consistent with your workouts! Versus the all-or-noting approach which lets face it, we’ll just choose to do nothing over a longer workout if the time just doesn’t allow.
Squats, walking lunges, bodyweight workouts in the garden while the kids have a water fight? That counts, its what I did this weekend and it all adds up to being consistent and getting your body moving. You never know, the kids might enjoy doing one with you!
Movement is movement, and it doesn’t have to be perfect, long or sweaty, just consistent
2. Switch to short, effective workouts
When time is tight, or you’re away on holiday, but want some movement in your day, focus on quality over quantity. Think workouts like this, taken from the online workout channel:
or if you had a bit more time try this:
That’s exactly why I designed the Online Fitness Hub including the online workout channel and online programs - so you can choose the length and style of workout you want, press play (and pause!) when it suits you, whether that's early morning, post-bedtime, or smack in the middle of the day with kids climbing on you
3. Schedule it like an appointment
This sort of sounds ridiculous (and slightly obvious) but it works because when its scheduled, it gets done! Even if it’s just a 10-minute mover as nap time starts or after the kids go to bed, pop it in your calendar like you would any important appointment! One you cant miss.
On the online membership you can literally book the live workout into your diary too! Let’s Lift Live is on throughout the summer and I too will be juggling my 3 kids around these workouts each week, so you can come sweat with me in real time - just dont forget to book!
Better yet, and something that has worked well for a lot of the mums on 6 Weeks to Strong and The Advanced Challenge, let your partner know too. You then have backup if things overrun, you’ve set boundaries and you get support from them. You matter and your time to move matters. Remember that!
Just don’t blame me if they become inspired by you to exercise and take time to work on their wellbeing too, that has happened many times in the past…
4. Match your energy, not your ideal
Like the first point, try not to focus on the workouts you did BC (before children) for some 45-60 minutes, or perhaps even the ones that you did before the holidays that were 25-30 minutes. Although these may have felt like your ‘ideal’ workout length, some days it just wont happen. Instead of chasing a “perfect” workout, ask: what do I have the capacity for today?
Feeling good and full of energy? Go for a longer 20-30 minute strength or cardio workout
Low on sleep and time? Go for a 10-15 minute Pilates style workout or just stretch & mobilise
Total chaos? A few minutes of a workout video and either call it done, or press pause and come back to it
5. The to-do list will always be there - so don’t wait!
After six years of parenting, I can confirm… the to-do list is never-ending. Laundry? Always there. Tidying? A daily loop. Meal and snack prep? Relentless. So, if you keep putting your workout at the bottom of that list… truthfully, you may never get there.
That’s why it’s not about waiting for the list to be “done” or the “perfect time” it’s about reordering it with you at the top sometimes. Giving yourself permission to press pause on the dishes, and move your health and wellbeing right to the top of that list. The dishes will still be there when you’re done. But the time to move may not have been, so take it!
Summer might feel a little wild, a little messy, and a lot like you’re juggling more than you can manage, but that doesn’t mean your movement or strength has to take a backseat. With flexibility, a shift in mindset, and the right support, you can keep showing up for yourself, even in the chaos. And remember, you’re not doing this alone - I’m here to help you feel strong, supported and energised this summer and beyond!
Ready to keep it up over summer? Here is how to stay accountable (without the pressure)
That’s where my online community and programs come in. With realistic workouts, support, and options for every energy level - you can stay consistent, without feeling overwhelmed or falling off the wagon. Whether you're squeezing in 10 minutes between snack requests or carving out full sessions while the kids play, The Fitness Hub Memberships are here to support you.
The online membership gives you access too:
A motivating WhatsApp group for both The Pregnancy Program & The Advanced Postnatal Challenge for daily motivation, gentle nudges and wins shared in real-time from fellow mums in the same boat as you
A structured Advanced Challenge for those ready to push themselves a bit further
A huge library of over 120+ workouts from longer to shorter, do-able workouts so you never have to guess what to do, an d just get it done when the time arises, taking the thinking out of it
Get 50% off your first month, whichever access point you choose, at €15 and €30 per month thereafter (cancel anytime)
This membership is made for mums, by a mum who gets it. No commute. No pressure. Sometimes not even any equipment needed. Just purposeful movement you can do from the comfort of home (or garden, or hallway, or anywhere your mat fits).
