How to Balance Parenthood and Fitness Without Losing Your Mind

How to Balance Parenthood and Fitness Without Losing Your Mind

Let’s be honest: parenting is an all-consuming 24 hour role with no breaks. Between school drop-offs, meal prepping and cooking, laundry piles, and trying to keep tiny humans alive, finding time for yourself feels like a luxury. And if you are like me, you can think of 14 things you want to do and time to only do 1-2 of them, leaving you with the frustrating choice of what is the best thing to give your time to. For a list making, achievement driven person it’s a real Sophie’s Choice situation. BUT here’s the good news, there is an easier way. It is all about perspective. You are reading this because you too want to know how to balance parenthood and fitness and I have some good news… it is all about perspective. If you can change your perspective and you change your thoughts, habits and outcomes.

Here are ground rules you need to remember when it comes to balancing parenthood and fitness:

  1. Taking care of your body isn’t selfish. It’s necessary.
  2. You can embrace any emotion you choose. Choose wisely.
  3. Being your biggest critic is easy. Being your biggest fan is powerful.

Now that we have our ground rules, lets talk about applying them and finding balance in parenting and fitness.

Let Go of the “All or Nothing” Trap

First things first: you don’t need 90 minutes, a perfect gym outfit, and a smoothie with 12 ingredients to count your workout as “legit.” In fact, thinking that way is a fast track to burnout or never getting started.

  • If you’ve got 20 minutes while the baby naps? That counts.
  • A walk or run while your kids are at swim lessons? That counts.
  • Stretching and foam rolling after a long day? That counts.

The biggest barrier to consistent movement is perfectionism. You don’t need to “go hard or go home” you just need to go. And for me the best part has been seeing my kids quietly learn to do the same. One of the most rewarding “little moments” for me as a mom has been seeing the transition in my kids perception to my workouts. The sad puppy dog eyes and even tears are gone, replaced with statements of affirmation that sound like this:

“Kiddos I am going to the gym to to workout”

“Ok, Mom that’s a good idea. You need to take care of yourself.” – my 4.5 year old son.

Short Workouts. Big Wins.

This might be hard to heard, but it needs to be said… You’re not training for the Olympics, you’re training for life. That is to say, don’t take your workouts too seriously. Don’t over complicate your fitness. And don’t let social media and mixed messaging distract you from the simple truth…

You have to start moving to keep moving.

For the average parent and person, that is all we need – consistency in movement. Sure, larger goals will required more time in the gym, but that time has been proven to be impactful over months, not over individual workout sessions. That’s why we love short, effective workouts that fit into our very real schedules. We are talking 20-30 minute intentional workouts that challenge you and support you consistently showing up.

TIP: If you need direction or inspiration we share a lot of these style workouts on our Instagram page and have several workout programs you can purchase and download.

Your Kids Are Watching (and That’s a Good Thing)

It’s easy to think of fitness as a me thing. But guess what? It’s also a family thing.

I shared that story above because it is sincerely a moment of pride for me. I had so much guilt as a new mom with working out. In fact, I would go so far out of my way to only workout when my kiddos were sleeping – 4 am runs or 7 pm lifts were my normal. I stressed myself out thinking that the best value I could give to my children was to be present and engaged.

Spoiler alert: not only is that not realistic, it is ignoring a key piece of parenting and life. Humans, and in this case kids, learn from watching. They learn from how you as their parent behave, respond, adapt and communicate. I was, with misguided intentions, taking a learning opportunity away from my kids (and myself too!).

When I got out of my own way, I was less stressed. (Shocker I know.) I redirected the effort it took to over plan my day and put it into my workouts and my family and we were all better for it. Now, fast forward a few years, add another kiddo and keep the messaging the same. Here is what our 2.5 year old daughter said to me when she saw me changing my clothes to workout:

“Mommy, you go workout now and then we play chase, read books and go to bed, OK?

She was giving me permission, which that alone is hilarious, but also very helpful. She knew the routine and that we would still have time to play after my workout – which is what she actually cared about 🤣.

So remember, you’re not just modeling fitness… you’re modeling habits and discipline. And that’s something every child needs to see.

Take Life Less Seriously (and Laugh More)

The truth is, parenting is chaotic. Our tiny humans turn our world (and schedules) upside down, sparing no one or no thing. If you are a type A personality like my husband and I the first reaction is control. Create order at all costs. And if you are a parent you are laughing right now. That is mission failure before launch and most certainly setting yourself up for extreme frustration.

Parenting isn’t about controlling, it is about leading.

And remember ground rule #3: You can embrace any emotion you choose. Choose wisely. Over the years I have learned that taking myself less seriously has lead to lowered stress, which has allowed me to accomplish more. Less excuses and more results.

You Don’t Need to Do It Alone

Here’s a secret: fitness gets a lot easier, and a lot more fun, when you feel supported.

That’s why we love our Pure Fitness community. We are parents who are juggling multiple schedules, careers and hobbies. We want to feel strong and  capable because we ARE strong and capable. And we hope that you will join us because fitness shouldn’t feel like another to-do list item or another place you’re falling short. It should feel like a release.

Join our community and we’ll bring the workouts, the humor, and the reminders that you are doing better than you think 🙂

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Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

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5 Hacks to Grow Your Fitness Business

5 Hacks to Grow Your Fitness Business

For personal trainers, time is often the most valuable yet limited resource. Balancing client sessions, marketing tasks, and business growth can feel overwhelming, leaving little room to focus on growing your reputation and scaling your business. The good news? With the right strategies, you can save time while growing your fitness business and reclaim hours in your day. I am sharing 5 hacks to grow your fitness business and how I use them!

5 Hacks to Grow Your Fitness Business

  1. Automate Administrative Tasks
  2. Batch Your Content Creation
  3. Outsource Non-Essential Tasks
  4. Streamline Client Programs with Templates
  5. Focus on High Impact Growth Strategies

 

These will help you streamline your operations, expand your reach, and focus on what truly matters—your clients and business growth. Continue reading below for more tips on how to incorporate these hacks into your work days.

1. Automate Administrative Tasks

Managing schedules, invoices, and client communications can eat up hours of your day. Automating these repetitive tasks is a game-changer for saving time.

  • Use scheduling software: Platforms like Acuity or Calendly allow clients to book appointments directly, reducing back-and-forth emails.
  • Set up recurring payments: Automate invoicing and payments using tools like QuickBooks or Stripe.
  • Leverage email templates: Pre-write responses for common client inquiries, such as pricing or service details.

Pro Tip: Invest in a comprehensive client management system like Trainerize to centralize everything from client progress tracking to communication.

2. Batch Your Content Creation

As a fitness professional, maintaining an active online presence is crucial for building your reputation, but creating content daily can drain your time. Instead, batch your content creation. This approach ensures consistent online activity while freeing up your daily schedule.

  • Dedicate one day a month to brainstorming, filming, and editing social media posts, blogs, and email campaigns.
    • Personally I prefer working in 2 week sprints 🙂
  • Schedule posts in advance using tools like Buffer or Hootsuite.
  • Repurpose content across platforms—for instance, turn a blog post into an Instagram carousel or a newsletter.
    • I love to use Canva for blogs, newsletters and Pinterest.

3. Outsource Non-Essential Tasks

You don’t have to do everything yourself. Outsourcing tasks that aren’t your core strengths allows you to focus on what you do best—training clients and growing your business.

  • Hire a virtual assistant: Delegate tasks like client scheduling, social media posting, or responding to inquiries.
  • Work with freelancers: Partner with a graphic designer or content writer for branding and marketing needs.
    • Fiverr is a solid freelance network you can use!
  • Use professional services: Outsource bookkeeping, website maintenance, or even laundry services to save hours every week.
    • We outsource cleaning of our gym and equipment to alleviate the workload.

Action Step: Start small by outsourcing one task and evaluate how much time and energy you save.

4. Streamline Client Programs with Templates

Creating personalized programs for every client is rewarding but time-intensive. Save time while still delivering value by building a library of customizable templates.

  • Develop workout plans for common goals, such as weight loss, muscle gain, or endurance.
  • Create email check-ins and progress tracking templates to keep clients on track.
  • Use apps like Canva to design visually appealing templates for newsletters or social media content.
    • I have found success in using Canva (mentioned above) to create my workout plans and selling them on Etsy. I can utilize one design framework and repurpose it for the content and intention.

5. Focus on High-Impact Growth Strategies

Not all business growth activities are created equal. Focus your limited time on strategies that offer the highest return on investment.

  • Prioritize referrals: Encourage happy clients to spread the word by offering incentives like a free session for every referral.
  • Build an email list: Stay top-of-mind with clients and prospects through regular newsletters featuring tips, offers, and updates.
  • Network strategically: Partner with complementary professionals like nutritionists or gym owners to expand your reach.

By focusing on high-impact strategies, you can maximize results without overloading your schedule.

Bonus Tip: Set Boundaries and Stick to Them

Growing your fitness business doesn’t mean you need to be available 24/7. Set clear boundaries with clients and carve out non-negotiable time for business development tasks. Use time-blocking to dedicate specific hours to admin, marketing, and self-care.

The Bottom Line

You don’t have to choose between saving time and growing your fitness business. By leveraging these 5 hacks to grow your fitness business—automation, batching, outsourcing, templating, and focusing on high-impact activities—you can balance your schedule, build your reputation as an expert trainer, and grow your business sustainably. 

Remember just like you would tell your clients, consistency is key and you must hold yourself accountable. Start by implementing one hack today and watch the difference it makes in your productivity and peace of mind.

 

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Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more

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Effective Workouts for Busy Women: Stay Fit with Limited Time

Effective Workouts for Busy Women: Stay Fit with Limited Time

Does anyone know why it is so easy for us to identify the reasons NOT to do something? If you asked someone what are some reasons working out is hard for you, they could list 10 reasons in 30 seconds. 

“I work long hours, I have kids, gym memberships are expensive, I’m tired after work, I’m not a morning person, I don’t like to get sweaty, I don’t know where to start, I’ve never worked out before, I don’t think working out is fun, I’d rather do something else, I take care of my mother in the evenings…”

And you know what? None of those are wrong or invalid.

The interesting thing for me, is that if you ask someone why they workout. Generally the answer is similar to “It’s good for me.”. No wonder it is hard to prioritize our fitness! The good to bad ratio is a little uneven. 

If you take a look at the laundry list of reasons why working out is hard there is a common theme – prioritizing your workout (because you know it is good for you) and finding the time to do it.

I don’t think the message is new, but I am going to say it anyway. It is possible to stay in good shape without spending hours at the gym. Being in good health isn’t looking like an athlete, or a model, or actress. It is about being intentional with your lifestyle choices to promote your health. Fitness is a part of that equation and effective workouts for busy women are a legitimate path.

I am going to share with you strategies to maximize your exercise routine, even on the busiest days. So you can keep your priorities in check.

Why Time-Efficient Workouts Work

Staying active is crucial for maintaining health, energy levels, and mental well-being. And being intentional about your activity is much different than trying to sit less at work. Let’s also agree that dedicating an hour or more to exercise each day isn’t sustainable for most. That’s where time-efficient workouts come in.

Benefits of Time-Efficient Workouts:

  • Burn Calories Quickly: Short, intense workouts can burn as many calories as longer sessions.
  • Increase Consistency: It’s easier to stick with a routine that fits into your schedule.
  • Boost Metabolism: High-intensity workouts keep your metabolism elevated for hours after exercise.
  • Improve Mood and Energy: Even brief exercise sessions can reduce stress and boost endorphins.

The Best Effective Workouts for Busy Women

Here are some quick and effective workout routines designed to fit into even the busiest schedule:

High-Intensity Interval Training (HIIT)

HIIT is a top choice for busy women because it packs a powerful punch in a short time. By alternating between short bursts of intense exercise and brief rest periods, you can maximize calorie burn in just 15-20 minutes. You can get a full breakdown of how to start using this workouts in our article, “HIIT Workouts What Are They And How Can I Do Them Better?“.

Bodyweight Circuit Training

No equipment? No problem. Bodyweight circuits are a great way to tone your muscles and get your heart rate up using exercises that target multiple muscle groups at once. I have created a full body weight training program for just this reason, you can read about it and find the programming in the article, “Unlock Your Full Potential: The Bodyweight Workout Program.”

Tabata Workouts

Tabata is a form of HIIT, but with a specific structure: 20 seconds of all-out effort followed by 10 seconds of rest, repeated eight times for a total of four minutes. It’s a perfect workout when you’re short on time but want maximum impact. Get a tabata workout to try at by reading this article, “Tabata Workouts: Is 4 Minutes a Day too Good to be True?“.

Link article

Pilates Sessions

For busy women who prefer low-impact workouts, yoga or Pilates can be incredibly effective. A quick 10-15 minute session focusing on core strength, flexibility, and balance can do wonders for your body and mind. Read more about Pilates and use the free program in this article, “Pilates: What is it? should I be doing it?“.

Walking Workouts

Don’t underestimate the power of walking. It’s an easy way to stay active, especially if you can integrate it into your daily routine, like walking during lunch breaks or parking farther from your destination. Here is a client favorite for walking on the treadmill!

Tips for Fitting Workouts into a Busy Schedule

It’s not just about the workout itself; it’s also about making fitness a seamless part of your day. Here’s how to do it:

  1. Be Realistic When Setting Your Goals – this is your first opportunity to create success, being realistic will help motivate you to continue.
  2. Schedule Your Workouts – block out time in your calendar and hold that appointment like you would others.
  3. Plan Ahead for Deviations – set time aside to look at your calendar and make changes to your scheduled workouts when necessary.
  4. Find a Trainer or Join a Group – research shows that an increase in workout program appearance is tied to a social component, like training with a friend or with a professional. 
  5. Adjust Your Priorities -if meeting your workout expectations is difficult or unsuccessful you likely need to tka e critical look at your priorities and make adjustments.

Lean Into Your Discipline

The key to making effective workouts work for busy women lies in discipline. It’s easy to list a dozen reasons why working out is hard—long hours, family commitments, fatigue, or simply not enjoying exercise. These reasons are valid and real, but they often overshadow the simple truth that staying active is essential for our well-being. The challenge, then, is not in identifying why we can’t work out but in cultivating the discipline to prioritize our health despite these obstacles. Discipline is what bridges the gap between knowing that exercise is good for us and actually making it a consistent part of our lives.

Discipline is the force that turns time-efficient workouts from a good idea into a sustainable practice. It’s what drives you to set realistic goals, schedule your workouts, and follow through, even on days when motivation is low. By being disciplined, you can overcome the barriers that make fitness seem daunting and instead focus on the long-term health benefits. 

Stay active friends, 

Chellie

 

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Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more

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Unlock Your Full Potential: The Bodyweight Workout Program

Unlock Your Full Potential: The Bodyweight Workout Program

Are you looking to transform your body, boost your fitness, and achieve your health goals without the need for expensive gym memberships or fancy equipment? Look no further! I have an amazing solution for you, my Bodyweight Workout Program.

In today’s fast-paced world, it can be easier to skip a workout than to show up. But your health should always be a priority, and staying fit doesn’t have to be complicated or costly. My Bodyweight Workout Program is here to help you take a step toward consistent workouts.

EFFECTIVE, AFFORDABLE, CONVENIENT

  1. Convenience and Accessibility: My Bodyweight Workout Program is tailored for individuals who value convenience. It eliminates the need to commute to a gym or invest in expensive fitness equipment. You can perform these workouts wherever you are, whenever it suits you, whether that’s at home, in your backyard, or even while traveling. No more excuses – your fitness journey is at your fingertips.
  2. Suitable for All Fitness Levels: Whether you’re a fitness enthusiast or just starting on your health and wellness journey, this program is designed to accommodate all fitness levels. Each workout intensity can be adjusted to match your current abilities, making it a fantastic choice for both beginners and advanced exercisers.
  3. Balanced Workouts: One size doesn’t fit all when it comes to fitness. I recognize this, which is why my Bodyweight Workout Program trains the entire body, focusing on creating strength and symmetry. The flexibility to pick your daily workout ensures you stay engaged and disciplined as you work towards your unique fitness goals.
  4. No Additional Equipment Required: Don’t have a set of weights, resistance bands, or exercise machines at home? No worries! My Bodyweight Workout Program relies exclusively on you. Ensuring that you can still achieve an effective and challenging workout without any extra equipment. These exercises were selected to improve your overall fitness, balance, and coordination using nothing but your own body.
  5. Expert Guidance and Support: I have meticulously designed this program to help you achieve your fitness goals. My 15 years experience as a personal trainer, degree is exercise science and dedication to fitness create the foundation for this workout routine. You’ll have access to my guidance and support throughout your journey, should you want it, ensuring that you’re never alone on your path to better health.

FREE TIP

Music is one of my top recommendations for someone struggling with workout consistency. There is actual data about the impact music can have on your workout and how you can use it to improve your performance. If you found me and my bodyweight workout program because you are in NEED of something new, consider changing up your music too.

GAME CHANGER, THE BODYWEIGHT WORKOUT PROGRAM

I made this Bodyweight Workout Program or anyone seeking a practical, affordable, and effective fitness routine. Because I believe that you don’t need to break the bank or spend hours at the gym to achieve your health goals. With this program, you can take control of your well-being on your own terms.

Invest in yourself today and embark on your journey towards a healthier, fitter, and happier you. Don’t miss out on the opportunity to make a positive change in your life – use the link below to visit my Etsy store and grab your Bodyweight Workout Program now. Your health is worth it!

Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more

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Creating Brand Loyalty as Trainer

Creating Brand Loyalty as Trainer

Standing out in the market is important. And offering a competitive service and price are effective at capturing customer’s attention. But taking that attention and turning it into repeat clients with brand loyalty is critical to your long-term success. So let’s discuss key steps you can take for creating brand loyalty as a personal trainer.

  1. Establish your brand // Build brand awareness.
  2. Deliver your brand // Grow your brand.
  3. Earn referrals // Create brand loyalty.

HOW TO ESTABLISH YOUR PERSONAL TRAINING BRAND

You can think of a brand as an identity. It is more than what is on the outside – it is the experience. What is the culture, the vibe, the feeling you get from walking into the building, seeing your trainer and working out.

Creating a brand is done with intention. Research the market – who is your target market and who are your competitors? Where can you speak to your target market? How are you different than your competitors?

Then, answer the question, why should your ideal client pick you?

And you have found your message.

Get your message out into the community and start building brand awareness. Let your clients experience your message and grow your brand.

RESOURCES TO SHARE YOUR BRAND

  • Website / Online Listings
  • Social Media
  • Community Organizations / Publications
  • Email Campaigns
  • Events / Open House

If you are already an established personal trainer looking to change your current career trajectory. You might want to consider some new ways to improve your career satisfaction.

HOW TO CONSISTENTLY DELIVER A BRAND EXPERIENCE

Have a system. Keep yourself accountable. Do the little things.

Working in a system to onboard new clients, evaluate client progress, maintain records, and communicate with clients will make you more successful. Keep yourself organized so you spend less time managing and more time delivering. And set firm boundaries that define your clients experience and use the system to ensure they are held.

Remember personal training is a relationship based job, cultivate strong relationships as an extension of your brand.

STANDARDS YOU CAN SET

  • New client inquiries are answered within 48 hours. Making an impression before you even have made them a client.
  • Have branded paperwork and a process for before, during and after a clients first session.
  • Follow-up with your clients, answer texts/e-mails, and research additional information.

WHY EARNING REFERRALS IS AN INDICATOR OF BRAND LOYALTY

Only a client with brand loyalty will be referring you new business. Having your clients act as brand ambassadors, getting your name on the minds of people in the community, sending you referrals is an effective way to gauge your success as a personal trainer. 

Asking for referrals can be awkward, which is why I believe in sharing with your clients what you need. By simply telling them you are looking for 1-2 new clients, or have a specific time slot that opened up can trigger a referral.

SELF-EMPLOYED VS EMPLOYED

In our industry, clients are generally loyal to a trainer and not a gym. So whether you work for yourself or someone else, your brand loyalty is important.

But both of those career paths have obstacles. Pure Fitness is offering a new opportunity to personal trainers. A cost-effective way of owning their own business. To truly take control of the career growth and earning potential through a studio rental. And minimize overhead expenses, alleviate a lot of financial risk and stress associated to ownership and allows full control over their business.

If you are in the Milwaukee area use the contact form below to get more information.

MORE DETAILS

A monthly lease payment at Pure Fitness covers all overhead expenses, we guarantee there will be no surprises. Rent, internet, cleaning, garbage, landscaping/snow removal, music, utilities and more are all covered in the monthly payment. It also gives you access to your own dedicated, fully equipped training space and a common area with cardio equipment and additional strength training equipment. 

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Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more

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