I understand first-hand how hard it can be to focus on your health and wellness, especially over the summer holidays when our routines are changed and family holidays/days out are planned. However, prioritising your health is essential for maintaining energy and well-being. Check out the Summer Holiday Ready Challenge on the FIT MAMA app to help you stay strong, healthy and confident over the summer.

Here are some practical tips to help you stay healthy over the summer:

1. Plan Active Family Outings

Make the most of your family time by planning activities that keep everyone moving. Consider trips to the park, beach outings, hiking, biking, or playing sports together. These activities can be both fun and a great way to sneak in some exercise.

2. Incorporate Exercise Into Your Day

Finding dedicated workout time can be tough, so look for ways to incorporate exercise into your daily routine:

• Morning Workouts: Start your day with a quick workout before the kids wake up. We have plenty of express workouts on the app

• Short, Intense Workouts: Try high-intensity interval training (HIIT) or online workout videos that require only 10-20 minutes.

• Play with Your Kids: Join in on their activities—play tag, swim, or dance together. When you have more time over the summer holidays, this may be easier!

3. Prepare Healthy Snacks and Meals

With busy schedules, it’s easy to grab unhealthy snacks. Plan and prepare healthy options ahead of time:

• Fruit and Veggie Prep: Have fresh fruits and vegetables washed, cut, and ready to eat in the fridge.

• Healthy Snacks: Stock up on nuts, yoghurt, whole-grain crackers, and hummus.

• Meal Planning: Plan your meals for the week, focusing on simple, nutritious recipes. Utilise slow cookers or batch cooking to save time.

4. Stay Hydrated

Summer heat can quickly lead to dehydration. Keep a water bottle with you at all times and make it a habit to drink regularly. Add slices of lemon, cucumber, or berries for a refreshing twist.

5. Prioritise Sleep

While summer activities can lead to later nights, try to maintain a consistent sleep schedule. Good sleep is crucial for energy, mood, and overall health. Establish a calming bedtime routine to help you wind down. I know this is hard with small children, but do what you can.

6. Practice Self-Care

Taking time for yourself is essential:

• Mindfulness and Relaxation: Even a few minutes of meditation, deep breathing, or quiet time can make a big difference.

• Hobbies: Engage in activities that you enjoy and that help you relax and recharge.

7. Set Realistic Goals

Set achievable health goals that fit your summer lifestyle. Whether it’s walking for 30 minutes a day, eating more vegetables, or practicing yoga twice a week, having clear, manageable goals can keep you motivated.

8. Stay Flexible

Life with kids is unpredictable. Be flexible and kind to yourself if things don’t go as planned. Every bit of movement and healthy eating counts, even if it’s not perfect.

9. Get Support

Involve your family in your health journey. Explain your goals and ask for their support. Maybe they can join you in activities or help out with chores to give you some time for self-care.

10. Enjoy Seasonal Produce

Summer offers a bounty of fresh produce. Visit local farmers’ markets or grocery stores to enjoy seasonal fruits and vegetables. They’re not only delicious but also packed with nutrients.

Sample Daily Routine

Here’s a simple routine to help you stay on track:

• Morning: Quick workout (15-20 minutes), nutritious breakfast (e.g., smoothie or oatmeal)

• Mid-Morning: Healthy snack (e.g., fruit and nuts), hydration break

• Lunch: Balanced meal (e.g., salad with protein, whole grains)

• Afternoon: Active play with kids, another hydration break

• Evening: Family walk or bike ride, light dinner

• Night: Relaxation time, brief meditation, and consistent bedtime

By integrating these strategies into your summer routine, you can maintain your health and well-being while managing your busy schedule as a mum. Remember, taking care of yourself is not only beneficial for you but also sets a positive example for your children. Enjoy a healthy, happy summer!