Ah, the elusive parent workout. How do we stay motivated with shifting schedules and the obvious distractions that children bring? How do we get it in without feeling that we are sacrificing time with our children? Without nearby family or choosing childcare to give us some free time, one of our biggest workout challenges as dads is when the kids are within earshot or closer.

The first option is the home gym. It is available right when you need it, perfect for the unpredictable schedule. Before wake up, during nap, after bedtime, it’s there. And it can take as much or as little space as you’d like. An entire core workout can be built around a Swiss Ball and some hand weights. The challenge with the home gym is you have to maintain a focused mindset to get a daily sixty-minute workout. I know how it goes. How often do we buy a new piece of exercise equipment with the best intentions only to have it shoved in a back room and used as a coat rack six months later? Staring at the same walls day after day is a motivation killer. Forming a routine and setting health goals is essential to staying motivated. Lay out a workout schedule plan before you lay down the dough for a treadmill. Add other tasks to your workout for variety. Catch up on the news. Answer your texts. Make it “your time.” To further help your motivation, put your workout clothing on when you get dressed in the morning. It will remind you of your commitment, and lets you get right to it when the opportunity comes.

And just because children are awake doesn’t mean you can’t get in a little strength training. Try a few push-ups with a little one on your back. Almost always they’ll encourage you to do more. Do bicep curls with a barbell and let your child model you with a rolling pin. This way you get your workout in and also teach them how to enjoy exercise.

Because workouts can be spaced through the day, it is important to document all your exercise to stay excited about your accomplishments. There are some software options to track your exercise but I’ve always preferred hand writing my workouts in a notebook. One of my favorite tools is the Body Minder Workout and Fitness Journal.  Each “day” consists of two pages with an organized, easy-to-use layout for recording workout details…from equipment & settings, to reps & sets, to difficulty level, to heart rate, to muscle groups, and more. There is also space for listing the details of other (non-gym) exercise…from walking the dog, to playing a sport, to dancing. In addition, each day’s meals can be recorded as well as any vitamins or supplements taken.

I feel the most important motivator is the community of fellow parents also trying to stay in shape.  There are local groups throughout the country to give you inspiration and great online resources for finding them. Many can be found on the site Meetup.com.  Just type in your zip code and search whatever type of exercise you are looking for. For more of a party atmosphere sign up for a local event. Don’t be afraid of the word, “Race.” You don’t need to consider yourself an athlete to be welcomed. It is simply a gathering of people with a positive attitude about sport. You’ll see and meet plenty of parents pushing their children in double strollers to the finish line.  Active.com lists local events by zip code, everything from kayaking to Ironman Triathlons. It has great training tips and you can sign up for races directly through their site.

So with spring arriving, it’s time to concentrate on getting our bodies tuned up for the summer. Develop a plan that works for you.  And be sure to share your successes and challenges so we can help motivate one another!