The Real Parent Survival Guide

Parenting can feel like a full-contact sport—and if you’ve ever pulled a hamstring chasing your toddler or tweaked your back while hoisting a car seat, you know exactly what I mean. Somewhere between the sleepless nights and the endless to-do lists, it’s easy for your own health to take a back seat. But here’s the thing: being a parent doesn’t mean sacrificing your body to the chaos. It means building strength and resilience—the kind that helps you keep up with life’s challenges and show up for your family.

So, if you’ve been stuck in the endless loop of "I’ll start exercising when I have more time," this guide is for you.

Why Parents Hit the Pause Button on Their Health

First, let’s talk about why it’s so hard to prioritise yourself when you’re a parent:

1. The Guilt Trip
   You feel selfish taking time for yourself, even though you’d tell your best friend to do exactly that. Here’s the truth: you can’t pour from an empty cup. Taking care of yourself doesn’t just benefit you; it benefits your entire family.

2. You’re Exhausted
   Parenting is tiring. Whether it’s running on three hours of sleep or doing laundry at midnight, energy is a limited resource—and movement can feel like one more thing on an already too-long list.

3. The "All or Nothing" Trap
   We’ve been conditioned to think exercise has to look a certain way: 60 minutes at the gym, a full class, or an uninterrupted workout. Spoiler: it doesn’t.

4. Time? What’s That?
   With school runs, work, and attempting to keep a tiny human alive, finding time to prioritise your health can feel impossible.

Movement: The Parenting Superpower You Didn’t Know You Had

Here’s the good news: it doesn’t take hours of training to make a difference. The goal isn’t to become a fitness influencer; it’s to build a body that works for you—whether that’s wrestling the kids onto the school bus or finally enjoying a pain-free sleep.

Movement (yes, even five minutes) can:

• Ease the aches and pains of parent life. Tight hips? Aching shoulders? There’s a movement for that.

• Boost your resilience. Physically and mentally, because let’s be real, resilience is key when you’re explaining fractions to a 9-year-old.

• Reset your mind. Movement isn’t just physical; it’s a chance to breathe, regroup, and find focus when life feels overwhelming.

Even a few deep, steady breaths can make a world of difference. Next time you feel tension rising, try inhaling for a count of four, holding for four, and exhaling for six. Repeat a few times—it’s like hitting the reset button for your mind and body.

The Parent Playbook: Keeping It Real

1. Stop the Guilt
   Your health isn’t a luxury; it’s a necessity. Think of it this way: a stronger, more mobile you means fewer injuries, less pain, and more energy to keep up with the demands of life.

2. Ditch Perfection
   You don’t need a perfect routine. Find five minutes here or ten minutes there. Stretch while watching TV, do a quick lunge in the kitchen, or focus on steady, calming breaths while waiting in the school pickup line. It all adds up.

3. Hustle and Rest
   Movement isn’t just about going hard; it’s also about knowing when to rest. Don’t underestimate the power of slowing down, whether that’s lying on the floor for a few mindful stretches or just taking a moment to breathe in silence after the kids are in bed.

4. Consistency Over Intensity
   It’s not about how much you do in one go. It’s about showing up, even for small moments, and making it a habit.

5. Play to Your Strengths
   Think about the movements you already do: lifting, bending, chasing, twisting. These are your foundation. The goal is to move better, not to reinvent the wheel.

What You’re Really Teaching Your Kids

When you prioritise movement, you’re teaching your kids something far greater than just staying active. You’re showing them:

• Self-care matters.

• Strength isn’t about muscles; it’s about resilience.

• You don’t have to be perfect to make progress.

So next time you hit the floor for some stretches, breathe through a moment of tension, or collapse into a child’s pose after a chaotic day, remember: they’re watching, and you’re inspiring them to take care of themselves too.

Where to Start?

This isn’t about adding another "should" to your plate. It’s about making small, sustainable shifts that help you feel better—not just today, but for years to come. If you’re ready to feel stronger, move better, and survive parenthood with a little less chaos, I’m here to guide you. Let’s start simple, keep it real, and build from there.