Like many parents who juggle work and childcare, Lucy Demain, 33, a doctor and mother of three, can’t always make fitness a top priority. Still, she understands how important it is for both physical and mental health.
“Working as a physician, I have seen firsthand the impact poor lifestyle choices can have on patients and the serious impact they can have on their long-term health,” she says. W.H.. Her perspective on fitness has completely changed.
A former elite rugby player – she played in the 2016 Six Nations – Lucy is no stranger to intense training. But now she’s focused on “longevity, resilience, and being able to fully participate in life.”
Below, Lucy explains how she approaches fitness today and the sessions she cherishes.
how to take the pressure off
Two years after giving birth to her twins, Lucy says she’s still feeling more confident in her fitness, but she’s found a training method that works for her. And with three young children and a very busy work schedule, do not have Neat and structured.
“Coming from a rugby background, I was used to structured training blocks of 12-week strength cycles, fixed sessions and clear fitness progression. But that just doesn’t work for me anymore,” she says. “I don’t know if I’m going to train once a week or four times a week. I don’t know because how I feel every day depends entirely on my sleep, work, and kids. So I moved to something more flexible instead.”
what does it look like? “I have lots of short workouts to choose from depending on your energy and time: upper body, lower body, full body, high intensity, running, etc., all around 30 minutes,” explains Lucy. “That means there’s no pressure. I’m just focused on doing some form of movement that fits into my daily life.”
training
“These types of sessions rotate depending on how I feel. There’s nothing complicated about them, just simple, effective, and easy to get started. They work because they take less than 30 minutes, require minimal equipment, and can be scaled up or down depending on your energy,” says Lucy.
Upper body (30 minutes)
3 rounds
Lower body (30 minutes)
3 rounds
Full body (30 minutes)
Minutes per minute (EMOM) x 20 minutes
Odd minutes:
Even minutes (rotations):
- Squats x 15-20
- Push-ups x 10-15 times
- Dumbbell shoulder press x10-12
- Dumbbell Romanian Deadlift x 12-15
- Abdominal muscle exercise x 15-20 times
High intensity (30 minutes)
As many rounds as possible (AMRAP) 20 minutes
- Burpees x 10
- Air squat x 15
- Alternate lunge x 20
- Push-ups x 10
- 200 meter run
Running session (30 minutes)
Option 1: stable 5k
Option 2: interval
- 5 minutes of easy jogging
- 10 x (fast 1 minute / easy 1 minute)
- 5 minute cooldown
Lucy’s 5 tips for tackling your workouts
1. Secure at least one non-negotiable slot for yourself.
“For me, it’s Tuesday night netball. It’s in the diary and it doesn’t move.
2. Keep your training short.
“Thirty minutes is plenty. It doesn’t have to be perfect, but consistency is enough.”
3. Stay flexible
“Are you tired or stressed? Replace intensity with habit. Something is always better than nothing.”
4. Prepare for training
“Having so many sessions to choose from depending on your mood saves you a lot of thinking.”
5. Let go of the “all or nothing” mentality
“Did you miss a session?” It doesn’t matter. Let’s start again tomorrow. This is about long-term consistency, not perfection, and it’s something I really had to learn after becoming a mom. ”
After years of living with endometriosis and undergoing seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Holler to rebuild strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie’s complete training plan.
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Hannah Bradfield is a senior health and fitness writer. UK Women’s Health. An NCTJ accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sports Science and an MA in Media and Cultural Analysis. She has covered sport, health and fitness for the past five years and has appeared on BBC Sport, BBC Sounds, Runner’s World and stylist. She particularly enjoys interviewing people working within their communities to improve access to sport, exercise, and health. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. An avid runner, Hannah was a sprinter from an early age (and dabbled in the long jump) before switching to distance running. While 10km is her favorite race distance, she loves running and volunteering at parkrun every Saturday, followed by, of course, pastries. She’s always looking for fun new runs, races, and brunch spots.
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