For many parents juggling work and family duties, it can be tough to prioritize fitness. Take Lucy Demaine, a doctor and mother of three. At just 33 years old, she understands how crucial physical activity is for overall well-being, both physically and mentally.
“In my role as a doctor, I’ve witnessed the long-term effects of poor lifestyle choices,” Lucy shares with Women’s Health. This experience has reshaped her perspective on fitness.
Once an elite rugby player who competed in the Six Nations, Lucy’s intense training days are behind her. Now, her focus is on “longevity, resilience, and embracing life to the fullest.”
Below, Lucy shares her current fitness philosophy and the workouts she relies on.
A former elite rugby player, Lucy’s fitness approach has evolved over the years
Reducing Fitness Pressure
Although Lucy is still figuring out her fitness routine two years postpartum with twins, she has adapted her workouts to fit her lifestyle. Juggling three young children and a demanding job means that structure isn’t always possible.
“Coming from a rugby background, I was used to fixed training schedules,” she explains. “Now, I can’t predict if I’ll train once or four times a week, as daily factors like sleep and family responsibilities impact my energy levels. Consequently, I’ve moved toward a more flexible approach.”
What does this flexibility look like? “I maintain a library of short 30-minute workouts tailored to different energy levels—upper-body, lower-body, full-body, or cardio sessions like running. This way, there’s no pressure; I just focus on moving in a way that fits into my day.”
Workout Routines
“These sessions are simple, effective, and quick, allowing me to adapt based on how I feel each day. They take about 30 minutes and require minimal equipment,” says Lucy.
Upper Body Workout (30 mins)
3 Rounds
Lower Body Workout (30 mins)
3 Rounds
Full-Body Workout (30 mins)
Every Minute on the Minute (EMOM) x 20 mins
Odd Minutes:
Even Minutes (alternate):
- Squats x 15-20
- Push-ups x 10-15
- Dumbbell Shoulder Press x 10-12
- Dumbbell Romanian Deadlifts x 12-15
- Sit-ups x 15-20
High-Intensity Workout (30 mins)
As Many Rounds as Possible (AMRAP) x 20 mins
- Burpee x 10
- Air Squat x 15
- Alternating Lunge x 20
- Push-up x 10
- 200m Run
Running Session (30 mins)
Option 1: Steady 5k
Option 2: Intervals
- 5 mins easy jog
- 10 x (1 min fast / 1 min easy)
- 5 mins cool-down
Lucy’s 5 Tips for Fitting in Workouts
1. Schedule a Non-negotiable Time for Yourself
“For me, it’s Tuesday night netball. It’s in my calendar and it doesn’t change.”
2. Keep Workouts Short
“Thirty minutes is sufficient. They don’t need to be perfect, just consistent.”
3. Stay Flexible
“If you’re tired or stressed, adjust the intensity instead of skipping the workout. Remember, something is always better than nothing.”
4. Have Pre-planned Workouts Ready
“Having a selection of sessions allows you to choose based on your energy and mood, minimizing decision fatigue.”
5. Abandon the All-or-Nothing Mentality
“Missed a workout? No problem. Aim to start fresh the next day. This journey is about long-term consistency, not perfection—something I’ve really had to learn since becoming a mother.”
After living with endometriosis and going through IVF treatments, Emma Barnett turned to personal training with Frankie Holah to regain her strength and foster a healthier body image. Download the Women’s Health UK app for Frankie’s full training plan.
Hannah Bradfield serves as a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, she possesses both a BA in English and Sport Science and an MA in Media and Cultural Analysis from Loughborough University. With five years of experience covering sports, health, and fitness, Hannah has crafted content for a range of prominent outlets including BBC Sport and Runner’s World. A passionate runner, she enjoys participating and volunteering at parkrun, and is always on the lookout for exciting runs and new brunch spots.
