We’re at the halfway mark through the year and the kids back at school so it’s a great time to revisit how to work exercise into your week. Here are some easy ways to do it.

Family with toddler running on sand on the beach — ©Little Manly Photography

Do you talk yourself out of exercising in the winter? Dark evenings and colder mornings putting you off? You’re not alone. Don’t think you have to go and do an hour at the gym to get your exercise done. Any type of movement for 20-30 minutes, or as much as you can manage with a newborn or pre-schooler is great and will make you feel good. You’ll get your endorphins going (your ‘feel-good’ hormones), and once you get exercising, you’ll feel more likely to do more – it’s a knock-on effect. You’ll feel stronger, accomplished, and more likely to make better choices about what you cook. You’ve made it happen, and it’s a good feeling.

Pregnant woman standing in the ocean wearing a bikini — ©Little Manly Photography

‘Winter is a great time to think about doing more mindful exercises and recovering – think rest & digest’, says Jo Rolfe, Qualified Personal Trainer, Movement and Lifestyle Coach. ‘Focusing on working in rather than work out. Things like yoga, Pilates, tai chi, and stretching with breath work are all great ways to move in a mindful way’, she adds.

Here’s some of Jo’s tips to get you over the line.

• Have a few exercise bits by the TV – use a roller to stretch and massage muscles and lift a few light weights while sitting on a swiss ball.

• Get on the floor with your baby or toddler. Stretchy bands are good for mobility and strengthening.

• Get out for a walk. An early walk sets you up for the day (solo if you can manage it). Or organise to go for an evening walk with a friend or neighbour once the kids are asleep. When you organise it, you’re more committed to go.

• Join a fitness class on Manly beachfront or your local park where you can take your baby and buggy

• Listen to a podcast while you walk and your baby is sleeping.

Woman standing by the ocean doing a yoga stretch at sunrise — ©Little Manly Photography

We’re spoilt for choice of yoga and Pilates studios and gyms, with something to suit everyone. Have a look at newly opened Freshwater studios. Soul Hub is a one-stop wellness hub and has a large reformer Pilates studio, infrared saunas, spray tan and LED light therapy. Tempo Reformer Pilates is a boutique inclusive reformer Pilates studio offering classes to adapt to everyone’s needs. If you’re recovering from injury or need more individual help generally, pregnant or post pregnancy, head to established Turning Pointe Pilates in Dee Why Grand.

If you’ve been wanting to get out and run, but for whatever reason – you feel like you aren’t a ‘runner’, have lapsed, or don’t know how to run, Turia Pitt’s online running program Run with Turia, is for you, and for everyone (they’ve trained 4000 women in the last two years!). Aimed at busy mums, it’s designed to fit into your life, and teaches you how to run from the trainers up (once you’re 12 months post-partum). If you’re an established runner, it’s also for you. The program lasts nine weeks and roughly follows the school terms (next round closes July 24, 2023) and offers 5k, 10k and 21k programs. The Facebook group is outstanding and supportive, as is the coach Bel, Turia and her team. Listen to her podcast Turia Pitt’s Pep Talks for mum-friendly tips while you’re running too.

Mid-year exercise reboot

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