Staying Committed to Fitness Over the Summer with Kids

Ah, summer! That magical time of year when the sun is shining, the birds are singing, and your kids are out of school for a couple months. Suddenly, your well-oiled fitness routine faces a major obstacle: the chaos of summer vacation. But fear not! With a dash of creativity, and a big dose of flexibility, you can stay on track with your fitness goals and maybe even have a little fun along the way.

6 Tips to Stay on Track with Your Fitness Goals this Summer

1 – Turn Playtime into Workout Time

Remember, your kids have boundless energy, and you can harness it for your benefit. Why not turn the backyard into a boot camp? Play a game of tag (think of it as high-intensity interval training), have a water balloon fight (great for the arms and core), or organize a family relay race. Take your kids to the park and let them play while you use the gym apparatus for a workout utilizing exercises like pullups, tricep dips and step ups. You’ll burn calories, they’ll burn off energy, and everyone wins. 

2 – Embrace the Early Morning Peace

Typically, the only quiet time in the house during summer is usually before the crack of dawn.

Set your alarm an hour earlier and sneak in a quick workout while your kids are still sleeping. Whether it’s a jog around the neighborhood, a yoga session in the living room, a quick trip to the gym, or some strength training in the garage, those early morning workouts can set a positive tone for the day.

3 – Fitness on the Go

Summer and travel go hand in hand, whether it’s local adventures, camping, beach vacations, or trips to visit family. But just because you’re away from home doesn’t mean you have to abandon your fitness goals. Pack a resistance band, a jump rope, or simply use your body weight for effective, portable workouts. Explore new areas with a family hike or a bike ride, or even a brisk walk along the beach. Every little bit counts, and you’ll feel better for it.

4 – Get Creative with Home Workouts

When the kids are deeply engrossed in their latest video game or binge-watching their favorite series, seize the moment! Roll out a yoga mat and get in a quick session or follow an online workout video.

5 – Make Fitness a Family Affair

Involve your kids in your fitness journey. Sign up for a family-friendly 5K, go for evening bike rides, or take up a new sport together. Not only does this keep you active, but it also sets a great example for your children about the importance of staying fit and healthy. Consider creating a Fitness BINGO card and award prizes when your kids finish a line and/or the entire card.

6 – Plan Active Outings

Instead of heading to the movies, opt for activities that get everyone moving. Visit a trampoline park, go swimming, or spend a day at the zoo. These outings not only keep you active but also create wonderful family memories.

Balancing fitness and family time during the summer can be challenging, but it’s not impossible. With a bit of planning and a positive attitude, you can stay on track with your fitness goals while enjoying the extra time with your kids. Remember, every little effort counts, and above all, have fun! After all, the best workout is one you can share with those you love.

Yours in health & fitness,
Sherri McMillan

Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at

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