Karl Bratland's Five Tips for Balancing Parenthood and Healthy Living

Sticking to a fitness routine is hard. It’s even harder when you have kids. 

From school pick-ups and drop-offs to sporting events, play dates, and family dinners, it can be a challenge to find time to prioritize your health as a parent. 

But that’s no excuse to forget about your physical and mental well-being, so we caught up with fitness coach Karl Bratland to get his top tips for helping busy parents integrate ways to live healthier every day.

“I want busy dads and moms everywhere to know that it’s possible to balance life, family, and fitness. You can be fit and healthy at any age, which will allow you to enjoy life to the fullest and live life on your terms,” says Bratland, who specializes in designing fitness programs for parents. 

Here’s what he had to say when it comes to balancing parenthood and healthy living: 

1. Make it part of your daily routine

“Much like brushing your teeth, it’s just a habit you do each day,” says Bratland. 

Research has shown that it typically takes 66 days to form a new habit, so mark the date on your calendar, and make a conscious effort to work fitness into your routine each day for 66 (or so) days. Before you know it, hitting the gym and prioritizing your health will just become something you do on the regular, instead of a task or chore you have to consciously think about doing.

You can even find fun ways to incorporate the whole family into your fitness routine, like daily walks, bike rides, or bringing your kids to the gym with you while you work out – many health clubs offer some form of kids’ center, so they can get some energy out, too.

2. Be flexible 

Between sports schedules, play dates, sick kids, and adult responsibilities, having a set-in-stone schedule as a parent is pretty much impossible, so be willing and able to pivot your schedule when it comes to your gym routine. “You may have to change the time and duration of your workouts due to life circumstances, but just get something in,” Bratland says.

Whether it’s a half hour at the gym, 15 minutes on the treadmill, or a quick virtual class, moving your body a little bit each day is still better than nothing on those days when life gets chaotic. 

‍3. Be efficient with your time

You may not always have a ton of time to get a workout in, so it’s important to find ways to maximize your time at the gym. “Find ways to be more efficient in the gym with things like compound movements, supersets, intervals, and kettlebell or dumbbell workouts,” says Bratland. 

Full-body workouts that target multiple muscle groups and classes are also a great way to make sure you’re getting a solid workout in with minimal wasted time. 

4. Make mobility and flexibility a priority

Having a flexible schedule is one thing, but a flexible body is equally important. Stretching and mobility work are essential to keep your body feeling good in and out of the gym, so make sure you’re finding a few minutes either pre- or post-workout to incorporate these into your routine. 

If you don’t have the time to tackle this at the gym, try setting aside a few minutes before bed, while you’re watching tv, while the kids are doing their morning or nighttime routine, or on your lunch break. You don’t need to turn this into an hour-long yoga session, but try to find a few minutes to work mobility and flexibility into your schedule. You’ll be glad you did in the long run. 

‍5. Eat real foods 

This is one tip that the whole family can benefit from. “Reduce junk snacks in the house, and don’t pack them for our snacks or lunch at work,” says Bratland. “You can’t snack on junk food if it's not there.” 

Bratland suggests snack ideas like fruit, veggies, hard-boiled eggs, protein shakes, oatmeal, and jerky for some healthy snack options that hardly require any prepping. Some of them are even kid-friendly, so you can enjoy sharing a healthy snack with the whole family. 

It may not always be easy, but finding ways to balance fitness and parenthood can lead to you becoming a happier, healthier parent and person. If you’re not sure where to start, check out Bratland’s simple, easy-to-follow programs that are tailored to busy parents. 

“My programs can benefit anyone wanting to look, move, and feel better so that they can be an active participant in their own lives for as long as possible,” says Bratland. 

You can find out more about Karl Bratland’s programs and personalized coaching here, or follow him on Instagram @livfitkarl. 

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