:As a mum, going to the gym and training can be difficult especially if you have no childcare. Whilst a personal trainer, working in a gym my children were school-aged, so it was easier for me – until I had my third child. Finding it difficult to come to terms with the lack of freedom to attend the gym and exercise to improve my body from childbirth and better my mental health – I needed a plan. As you read further you will discover how I began personal training at home for mums and how it will be beneficial for you in boosting your self-confidence and feeling good about yourself again.
My training at home journey
Uncertain, how I could maintain training with a newborn who depended on me. I began home training between naps, doing tricep dips on the side of the bed, squatting whilst feeding and being creative in implementing various exercises into my daily activities.
Depending on the lengths of my child’s naps, which were variable in the newborn stages. I started with realistic 10-20 minute workouts, from a mixture of high knees to star jumps for the first 5 minutes, to mountain climbers and other pelvic floor exercises for 10-15 minutes which were not too strenuous on my core which was healing. As my baby aged and sleeping patterns grew routine, I changed, progressed the exercises and trained longer. It worked well for my current circumstances, as long as I made the most of my time and focused on the part of the body I was training in each interval. Along with some music in my headphones, I could be in my zone.
How to start personal training
I started personal training, to give me the joint satisfaction of helping myself and others. A personal trainer is an individual who has the knowledge and practical base of general fitness and instruction. As a personal trainer, I motivate my clients to set goals and provide feedback and accountability.
Producing SMART goals with personal training enables individuals to achieve results. These are for changes to the internal and external body. Be prepared for long-term lifestyle changes.
Firstly, to start your personal training journey I will look at your current lifestyle. This will include aspects such as your:
- Work patterns
- Eating patterns
- Attitude and motivation
- Expectations
- Personal goals
- Future goals/aspirations
There may be factors that have/are stopping you from accomplishing your goals, so secondly I will find out what they are. In short, I will help you eliminate these psychological interferences which could be;
- Low motivation
- Low confidence
- Lack of focus
- Stress/anxiety
- Limiting beliefs and behaviours
Following gathering this information I will be able to produce for you:
- Short, medium and long-term physical and nutritional goals using the SMART method
- Calculate BMR and activity levels to understand your total daily energy expenditure
- Total lifestyle evaluation which may involve changing bad habits
- Create a week-by-week fitness programme
Before committing to a programme, here is a task to assist you. Write down a list for the following:
- Advantages of changing
- Advantages of not changing
- Disadvantages of changing
- Disadvantages of not changing
In the long run, the advantages should override the disadvantages
FAQs for personal training at home for mums
To set up your home for personal training you will need adequate space, but not as much as you may think. The majority of exercises involved will be the use of your body and equipment I bring, (unless you have some of your own). I have additional training in kettlebells which
Is my house suitable for home personal training?
All homes are suitable for home training. Depends on the exercise performed and the equipment. My mission is to ensure that home training services are accessible for all mums unable to train at the gym.
How much space do I need?
Most exercises are body exercises performed in one place. However, when you do mat work, I will need to fully lay flat to demonstrate and then for you to perform. Additionally, adequate space for me as the trainer to view and correct your form from all angles, if needed.
Can I bring a friend to train alongside me?
Group participation is welcome. However, you are responsible for providing adequate space for all.
Will I only do mat work?
No. Equipment brought to your home is intended to bring versatility to your workout so you won’t be bored doing one thing.
Examples of this:
- The TRX suspension trainer has a door anchor that enables you to use it on your doors or outside to a sturdy fixture such as a concrete washing pole, lamp post or tree. A wide range of exercises can be performed for your whole body from lunges, bicep curls, planks and squats.
- An exercise bar can be placed behind a door frame on the ground or above the ground on a door frame. Suitable for doors between 70 and 81 cm wide, door frame depth 12-17 cm and thickness of frame above the door at least 2 cm. Exercises that can be covered are pull-ups, push-ups, leg raises etc.
- Multi-functional barbell which separates to use also as dumbbells. Holds up to 20 kg.
- Kettlebells are fun and good for achieving all physical goals.
- Stackable resistance bands with bodyweight exercises
- Fitness stepper
- Boxing gloves
Will exercises be a slow burn or not intense enough for muscular strength/endurance?
Exercises planned with and without equipment are created, for you to progress and achieve your physical goals. This is possible by either:
- Increase of repetitions/sets
- Decrease of rest or no rest
- Change of body part positioning, e.g widening legs apart for squat
- Hold an exercise for some time, e.g. wall squat for a minute
With all the information provided, I hope it helps you make an informed decision on personal training at home for mums, is the right decision. For the next steps, click the personal training page for forms and programme options.