We hear it all the time – you have to take care of yourself first before you can take care of others. But how can you find the time and the energy to do it? Here are three ways for busy moms and dads to kick start their healthy new year!

If you can’t beat them, join them!

When my first child Maddie would wake up consistently at 5am, I thought she was nuts. But she had a great point. Set your alarm early. Get up before the distractions of the day take over. You can get a solid workout in 20-30 minutes without missing out on too many valuable minutes of sleep.

Workout while working

For you, your company’s, and your family’s benefit, squeezing in a little exercise improves concentration and actually makes you more productive. Use a stability ball for your desk chair; raise your desk so that you’re standing while you work. Do pushups against the counter while you’re cooking dinner; do tricep dips at your chair before you clear the dinner plates. Instead of just standing up once to after feeding the baby, stand up and sit down 10 times. Find fun ways to sneak in your exercise so you’ll barely notice.

Sack those couch potatoes

Catching up on your favorite episodes of Downton Abbey doesn’t mean you have to miss out on doing your pushups, lunges, or sit-ups. Keep a yoga mat by your TV, and roll it out before you think of sitting down on the couch. Do some bodyweight resistant exercises during the commercials, or come up with a fun game during the show. Try doing 5 pushups every time someone says your favorite character’s name!

Taking care of yourself with exercise doesn’t need to be time consuming and overwhelming. Start off with these three small suggestions and see how far it takes you without taking up a lot of your time.