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Real Fitness Results for Busy Parents

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Annmarie Licatese, DVRT Master Instructor (TheFitFoodieMama.com)

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Busy.  It’s a word some people throw around but a word that moms AND dads know the real meaning of.  You’re not just a parent you’re the teacher, the nurse, the chef and chauffeur.  I am sure I am failing to name a few other key roles that parents play but my brain is fried and I am tired because I am a mom.  I am busy.  Which is why I totally get it when I hear all of the reasons why fitness just doesn’t fit into many parents’ hectic schedule.  

Here’s the thing though, not only CAN you make time for yourself but you SHOULD be making time for yourself. Of course it starts with actually wanting to but you also need to know how.  Here are my top 10 tips for fitness success for the busy parent! 

Don’t make it complicated.

If you choose a fitness goal that is far out of reach then you are just setting yourself up for failure.  Make sure your goal is SMART (specific, measurable, attainable, realistic and timely) then break it down into smaller goals.  It will make fitness seem more manageable and attainable if it doesn’t seem like such a huge task to start with. 

Create a schedule.

This is the first and most important thing. If you expect just to wake up and “workout” with no real plan in mind then you’re planning to fail. Even if you’re not waking up at the crack of dawn it is still important to plan your workouts ahead. You’re more likely to follow through and succeed if you already have your day or week ahead all mapped out.  I have a schedule that rotates DVRT Ultimate Sandbag Workouts with running.  I have the workouts picked out at the beginning of the week and have a goal in mind for the amount of miles I want to run. 

Prepare ahead of time.

Once you have your schedule set, prepare for the following days workout the night before.  Set your alarm, layout your workout clothes or set up your equipment so that it’s one less step you have to do on the days you know you’ll be crazy busy.  

Be consistent.

Making a schedule and planning ahead of time are only part of the answer.  You also actually have to follow through.  Being consistent with your fitness routine will not only help you to see results but also help you to establish a habit.  Once habits are formed they are hard to break and soon working out will become second nature.

Make it convenient.

We all know consistency is key when it comes to success but sometimes that is harder said than done especially if our options are inconvenient to our busy lifestyle.  Just as your goals should be attainable, the way you workout should also set you up for success.  For me, with two small kids to raise, that means working out at home and getting the most bang for my buck with DVRT Ultimate Sandbag workouts like the ones in my DVRT Supermom Workout Program.  They’re quick and effective and easy enough to do anywhere.  

Forget all or nothing.

As parents we all know that things never actually go as planned.  If you had a solo workout at 5 AM planned but that was squashed because your dear daughter decided to crawl into bed with you at 3 AM then there is a likelihood it won’t happen.  Instead of using it as an excuse to skip your workout, have a backup workout or plan in place so you can still meet your goals.  Maybe it means working out along with the kids in the living room- that’s okay!  You’ll feel better once you’re finished and your kids will see how awesome their mom and dad really are. 

Find a friend.

Everyone needs some extra motivation and the best way to do that is finding other people who have similar goals and can help hold you accountable. If your goal is to get stronger then invite some friends over for a workout or if that isn’t convenient, find a group online to encourage and support you. Surrounding yourself with others who have similar goals is great source of inspiration on the days that you just aren’t feeling motivated.  

Write it down.

Hold yourself accountable by putting your goal on paper such as a calendar or better yet a journal with a weekly plan on how you’re going to make it happen. You can also record your progress along the way and use it to reflect back on what worked and what didn’t the next time you set a similar goals.

Make it fun.

A lot of the times working out can seem like a chore but it shouldn’t.  Being active and working to improve your fitness can actually be fun.  To be honest, the idea of traditional weights and machines at the gym is a bit of a bore to me.  I prefer something a bit more stimulating and for me that is using the Ultimate Sandbag to improve my strength and conditioning which also works towards improving my running endurance.  


Make nutrition part of the plan.

We all know that working out is only part of the equation when it comes to fitness.  Nutrition really is the biggest struggle that most people face when it comes to their goals.  Like fitness, the key is keeping it simple, planning ahead and not depriving yourself of everything you enjoy.  Of course the food choices should be healthy but that doesn’t mean it has to be boring.  

Recipes like the ones that are included in the 15 Healthy Recipes to Keep You on Track e-book that is included with the DVRT Supermom Workout Program bundle is a great resource so you can stay on track all while eating the foods you crave. Check out my new program that is perfect for any busy mom OR dad HERE

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For example, these French Toast Sticks with Blueberry Sauce are gluten free, low in sugar and quick to whip up even on the busiest of days. 

PS.  I used gluten free hot dog buns because that is what I had available to me.  It’s all about keeping it simple even if it involves being a bit creative! 😉 




For French Toast:

Canyon Bakehouse Hot Dog Buns 

1/2 cup unsweetened vanilla almond milk (or dairy free milk)

2 eggs

2 tsp agave syrup

1 tsp vanilla extract

Cooking spray or oil for pan


For Blueberry Sauce:

2 cups fresh or frozen blueberries (no need to thaw)

1/3 cup agave syrup or honey 


  1. Separate hot dog buns then cut each half length wise. 
  2. In a medium bowl whisk together eggs, milk, agave and vanilla extract. 
  3. Dip each piece of the sliced bread into the egg batter so until evenly absorbed.
  4. Heat frying pan to medium and coat with oil or cooking spray. 
  5. Fry coated sticks until golden brown and then flip to the other side.
  6. While sticks are cooking, bring blueberries and agave syrup to boil in a small saucepan.
  7. Once boiling reduce to simmer for about 10 minutes to thicken then remove from heat.
  8. Serve French Toast sticks along with blueberry sauce in a bowl or poured directly on top.