How Busy Parents Can Reclaim Time for Fitness (and Themselves)

Over the last two years, since shifting from being a freelance trainer to running my own gym, I’ve picked up some unexpected lessons—not just about fitness, but about time.

My gym isn’t a big-box membership club. It’s a social strength training community where everyone gets a mix of in-person and online coaching. It actually started in my garage, where I helped clients become independent enough that they could train on their own.

Time has always been important to me. I’ve had a clock tattooed on my shoulder since I was 17. Back then, I just thought it looked cool—but now it’s my daily reminder that every minute matters. I let clients use my garage alone because I wanted to spend time with my wife, play badminton with my parents, or hang out with friends.

The truth is, as a freelance trainer, your income is tied directly to your hours: no work, no pay. When the garage gym grew busier, every spare moment outside of coaching was filled with marketing, admin work, social media, or chores. At one point, I was doing 30 hours of coaching + 20 hours of admin every week.

Being your own boss is fun—don’t get me wrong—but when your “fun” becomes all-consuming work, time disappears. And I realized this isn’t just a trainer problem. Parents, CEOs, retirees—everyone I’ve coached—face the same reality: your time is taken.

• 35–40 hours at your job

• 10–20 hours on chores

• Family obligations, kid activities, and errands

• And somewhere in there, you’re supposed to fit in fitness

Sound familiar?

That’s why in this blog, I want to share 3 practical ways to reclaim your time for fitness—lessons I’ve used myself and learned from coaching parents and high-performing professionals.

1. Find Your MEV (Minimum Effective Volume)

Fitness doesn’t always mean grinding 5–6 days a week. For busy adults, research shows you can get results training just 1–3 times per week.

Ask yourself: What’s the minimum I need to do to move forward?
This takes away the pressure of “all or nothing” and makes training more realistic to stick with.

2. Use Nap Time Strategically

If you’ve got younger kids, nap time is gold. Instead of defaulting to chores, try carving out 30 minutes for yourself—even a quick spin bike session or bodyweight workout.

You’ll feel better, have more energy for your family, and still get to the laundry later.

3. Include Your Kids in “You Time”

Fitness doesn’t have to mean leaving your kids behind.

• Going for cardio? Strap them in the stroller and pick up the pace.

• Doing weights? Hand them a kid-safe dumbbell so they can “take turns.”

• Make it a game—kids love copying, and it builds healthy habits early.

Bonus: Buy Back Your Time

One of the most powerful lessons I’ve learned is to outsource low-value tasks.

Think of it this way: if your time is worth $100/hour, why spend an hour on something you could pay someone $25 to do? That’s buying back your time so you can invest it in things that actually matter—like your health, family, or rest.

Bonus #2: Plan Your Perfect Day

Here’s an exercise: write down your best normal day and your worst normal day. Break it into 15-minute chunks. What made the great day flow? What dragged the bad day down?

From there, re-plan your schedule so you get more of what energizes you. For me, that means:

• A slow morning with coffee before the rush

• Midday workouts when the gym is quiet

• Wrapping up by afternoon so I can relax with my wife or game with friends

• Earlier sleep so I’m not dragging the next day

Release the Guilt

Parents often feel guilty for putting themselves first. But here’s the truth: when you recharge, you show up better—more patient, more present, and more energized for your family.

If you miss a workout, ask: Did I already spend the day being active with my kids? Sometimes playtime is the workout, and your body may need recovery instead.

This stage of life isn’t about “going as hard as you used to.” It’s about maintaining, staying consistent, and remembering that when more time opens up, you’ll be ready to push again.

So instead of guilt, try reframing it: Wow, I’m still showing up for myself in this season of life.

Final Thought

Time is finite. The trick isn’t finding more of it—it’s re-allocating it to what matters most.

Start small: 1–3 workouts a week, 30 minutes during nap time, or a walk with your kids. Outsource what drains you, plan your days with intention, and most importantly—release the guilt.

Because when you take care of yourself, everyone around you benefits too.