As I was lifting yesterday in my garage while my girls (ages 3 and 1) were playing, I thought about how intimidating it used to be to try and get my lift session in and it often steered me away from even attempting to workout. I couldn't let that become my excuse though so I pushed through and have learned a ton of tips and tricks to make a weight lifting session happen WITH your kids around. I know that when I get a lift in, EVERYBODY benefits. I get a much needed workout and my kids get to watch mom model a healthy lifestyle. It just takes a little bit more effort with kids. Through a lot of trial and error, I think I have finally nailed down my systems to ensure my workout happens, to keep everybody safe, and make sure every one has fun! Below are some of my best tips- First things first, when lifting with littles nearby, you need to establish strong safety boundaries. Here are some things that have worked for us:
1. Create a "Danger Zone" where kids are not supposed to be when you do a certain exercise. You can give them a marker, or even lay down some painter's tape so they have a visual. My girls like to play on some of our equipment - like hang on the bar or spin on the rings (with my supervision), so when I am doing my set (ex: back squats or anything where the barbell could drop) I tell them to stay out of the "danger zone", and then when I finish I let them back into the "danger zone".
2) In addition to laying out the "danger zone", you can also establish a physical place to sit while you complete a set. I'll assign each of my girls a safety spot to sit - like a mat or a cone or etc. When I tell them to get to their safety spot, they will go and sit on it.
3) Confine the itty bitty crawlers and cruisers - either place in a play yard, in a stroller, or high chair. Usually kids this age will not be able to follow instructions or understand the risks when mom has a barbell on her back. So, putting them in a place where they are contained, even if its just for one set at a time, will make sure everybody stays safe! Next, you want to give them something to keep them entertained away from your weight lifting equipment but close enough to where you can keep an eye on them. I'll often set up a sensory activity (or multiple activities if we have friends lifting with us) to give my girls something that holds their attention. Here are some ideas that have been a hit for us (search for sensory bin ideas on Pinterest or Instagram and tons of ideas will come up): *Dyed Rice Sensory Bin - Create a sensory bin with multicolored rice with lots of tools to scoop and dump. We made our dyed the rice ourself: for each color do 1 cup rice + 1 TBS white vinegar + 10-15 drops of food coloring in a gallon sized baggie, shake, let dry on parchment paper 30 minutes. *Expert tip: place the whole sensory bin along with children in a play yard to contain mess and make clean up easier.
*Iced Dinosaur Eggs - Put water in balloons along with a small dinosaur figurine in each one and then freeze overnight. Take them out of the freezer, put them in a bowl, and give your toddlers tools to try and smash the ice and get the dinosaur out.
*Water + Ice Cubes + Food Coloring - This is just what it sounds like. Get a plastic bin, fill it with water, throw in some ice cubes (I especially like water and ice activities whens its hot outside to help keep the babies cool) and either put food coloring in your self, or let your toddler experiment. Throw in lots of cups and bowls for extra fun.
*Cardboard Art - recycle a cardboard box (you can either keep it a box or break it down to a large flat piece of cardboard) and then bring out the markers, crayons, stamps, stickers, paint, dot art, etc.
*Kinetic Sand - Depending on your child's age, Kinetic sand can be a hit! Just be careful if you have a little who is still mouthing (I made taste-safe "sand" out of crumbled up graham crackers when my girls were teething and it was also a hit). Whole kinetic sand kits are available on Amazon, this is one of our favorites!
Last but not least, SNACKS & POPSICLES!
I always make a big snack tray for my girls and keep their water bottles accessible. If you are a toddler mom, you know that snacks are LIFE!
If my girls start to get antsy or if its super hot outside and I want to keep them hydrated, I pull out the big guns: POPSICLES! They always calm my girls down and they help them rest for a few minutes. And the last piece of advice I have for you if you lift with littles around, lower your expectations! A fully un-interrupted workout most likely won't happen. Be ready to stop mid lift to change a diaper, nurse a baby, break up a fight, or kiss a boo-boo at any point. Also, know that there may be days you won't be able to get your entire workout in, but know that some movement is better than no movement!
To recap, prepare for your workout and any toddler situation you can think of BEFORE beginning your workout: Prep snacks & water, set up activities, and make sure your safety boundaries are in place. Working out in front of your children is one of the BEST things you can do for yourself and them, don't let it intimidate you and stop you from doing it. You've got this! Megan
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