Calling All Parents: How to "Fit" in Fitness during the After-School Rush

Are you lost in the haze that is your daily schedule after 3pm? Between school lunches, drop offs and pickups, after-school practices and dance lessons, finding 30-60 minutes 3-4 times per week to dedicate to maintaining and improving your physical (and mental) health is a hard-pressed task to complete. 

My three children range in age from 8-14 years old. They are each involved in one sport and each takes music lessons. They have a plethora of homework every night. I realized I was spending anywhere between 3-7 hours per week just sitting around waiting for my kids at any given activity. I concluded that I needed to become a time management ninja or I was going to get lost in the shuffle. I decided to use that time for my cardio workouts. On days that I simply can't make it to the gym for a resistance training workout (I usually hit the gym during my lunch break a few times per week), I incorporate a variety of body weight resistance exercises into my cardio workout so my fitness level doesn't backslide during extra busy weeks. 

During the average hour and a half practice or lesson, I average 5 miles while walking briskly. If you incorporate that aspect alone twice per week and change nothing else (assuming caloric intake does not rise) you could lose an extra 10-15lbs in one year's time. Obviously, that's over simplifying it and we will discuss metabolism and physiology in other posts. However, it becomes clear that a little bit of effort can result in substantial changes with consistency and time.

If you are thinking about starting a fitness program but, aren't quite sure where to begin, my mantra for fitting in fitness is: "Something is always better than nothing" as long as that something follows these guidelines:

• Safe - Getting injured while exercising is counter productive
• Progressive - So that you continually challenge your body as your fitness level increases over time 
• Relevant - Considering your individual fitness goals and limitations (not a one size fits all workout).

You can track your distance and pace using free fitness apps like "Logmyrun" which use GPS to track your activity. We will talk more about this topic in another post.


To get started, we've put together some suggestions just for you. Check out our sample "anywhere" workout with how-to videos for each exercise. If you have questions about this workout or anything fitness related, we'd be happy to answer you in a flash! Just email us here: info@360fitnessonline.com.

"Anywhere" Workout #1

Warm-up - Walk 10 minutes

Perform 1-5 sets of the entire circuit of the following exercises resting 2-3 minutes between each set. 

Body weight Squats (Advanced: Jump Squats) 10-20 repetitions

Push Ups 10-20 repetitions

Stationary Lunge (Advanced Reverse Lunge) 10-20 each leg

Side Plank 10-20 repetitions each side

Stationary Lunge (Advanced Forward Lunge) 10-20 repetitions each leg

Crunches 10-20 repetitions

What's Wrong With A Judgement-Free Zone?
 by Charles Burroughs, BA Health & Kinesiology, CPT-NASM


Let me first begin by saying that I do not support any establishment that encourages hurtful or negative comments or opinions towards any individual because of their size or level of fitness. When I say there is an issue with a "Judgement-Free Zone", I do not mean in the idea itself. After all, how can anyone have a problem with a facility that encourages acceptance and equality amongst its members? The concept is fantastic, and every single gym should create an atmosphere that is positive and encouraging for EVERYONE.

However
 There is a fine line between creating a supportive atmosphere and discouraging growth. What I mean is that fitness is about self-improvement. It is about pushing yourself past your regular comfort zone in order to achieve something greater. It is also about learning what works and what does not. To explain this better, let me use an illustration. Let's say that a man named Jim decides he wants to become a skilled carpenter. How would he go about this? Would you tell him to find a place where only brand new carpenters are allowed, a place that discourages constructive criticism and experts who are knowledgeable in their field? I would hope not, if Jim wishes to become a truly skilled craftsman he has to learn from the best.

My point is that while there is nothing wrong with the basic premise of a "Judgement-Free Zone", to actively enforce this concept is counterintuitive. In an attempt to avoid all judgement, judgement is cast towards the learned and skilled person who can provide invaluable information to the novice; and what was meant to be an "accepting environment" has turned into a place that encourages stagnation and inexperience.

So what is the RIGHT gym? It is a facility that is both supportive AND constructive. It is a place where its staff and members are competent and truly desire for you to see real results. It may cost a few extra dollars a month to find such a place, but the old adage " You get what you pay for" could not be more true. If not for the higher quality equipment, better customer service, and exposure to field expertise, I would personally pay more for a gym to know that I am not just part of a numbers game. If you do not believe that such places exist, look at the parking lot of a facility that charges $10 a month for membership. In its first week, or even month, the lot will be absolutely packed. But if you look at it again six months later, it will optimistically be half full. If this place truly believed that as a member you will be consistent, then their club would be entirely too congested to operate efficiently.

Bottom line: find a gym that is going to help you get you where you want to be, not keep you where you are.


Best Regards,

Charles Burroughs