Archive Monthly Archives: February 2018

5 Busy Mom Workout Tips for the Beginner

5 Busy Mom Workout Tips for the Beginner.

5 Busy Mom Workout Tips for the Beginner

As moms, we’re all pressed for time. This is why I developed this list, 5 Busy Mom Workout Tips for the Beginner. Energy can be severely lacking, especially when our kids are little. This, however, is why we need to focus on our own health and fitness even more so to be able to have the stamina to keep up with the daily demands of caring for our children.  

So, what’s a busy mom to do? The gym is usually the first stop, but what if you don’t have the time or the funds for such an “extravagance”? What if purchasing equipment is out of the question? Here are 5 Busy Mom Workout Tips for the Beginner that you can do at home…you know, in between diaper changes and keeping kids out of the dryer.




Tip 1: Use Your Furniture!



Dining room chairs, the couch, a low coffee table… All of these can assist with squats and other exercises where you need stability. As a newbie (especially postpartum), it’s important to take it slow and use a means of stabilization until you’re comfortable and able to balance.

Related: 8 Ways to Sneak More Exercise into Your Busy Day

Tip 2: Carve Out Time Where You Can

You don’t have to set aside an hour, or even a half hour, all in one block. Anyone with kids knows that unless they’re in school, this is virtually impossible. Ten minutes in the morning before they get up, ten minutes during nap time, ten minutes after bed time. Find ten minutes a few times per day and do something simple.

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5 Busy Mom Workout Tips for the Beginner

Tip 3: You Don’t Need Equipment!

 

Exercise equipment like weights and yoga mats can become a large expense. If you want weights, fill gallon jugs with water (preferably with a screw-on cap). A gallon jug of water weighs approximately 8 lbs. Fill to the desired amount (or use half gallon jugs for less weight). A thick towel can double as a yoga mat. Even a small child can be useful for weight training!

And speaking of children…



Tip 4: Involve Your Kids!



You’re never too young to start engaging in a physical fitness routine. Involve your little ones. Lay on your back and lift your baby. Make it a game. Ten reps, up and down. I guarantee your little one will love it! Do lower leg lifts while sitting…with your child on your lower legs. The added weight will increase strength, and it’s a fun ride! Put on some music and have a dance-off with your older kids. Get your hearts pumping and have some fun!

 

Tip 5: Use Your Stroller!



There are amazing exercises that you can do while on a walk with your little one. A quick internet search provides loads of options and workout routines. Stroller exercises serve a multifaceted purpose. You’re getting a workout (of course), you’re getting out of the house (which fends off depression and helps with the baby blues), and your baby is getting their fill of outdoor time which can help with naps and crankiness.

Whatever you choose to do, make sure you always start with a warm-up and stay hydrated. Remember, fitness isn’t a quick fix, but a lifestyle. Slow and steady, and enjoy the journey! I hope you enjoyed the list of  5 Busy Mom Workout Tips for the Beginner.

I also recommend using Youtube for videos. I use my chromecast to display on my t.v. My favorites are Zumba and Yoga. It is perfect for rainy days or if you are busy. We all deserve 40 minutes to take care of ourselves and you can pause the videos if you have to!

8 Ways to Sneak More Exercise into Your Busy Day

8 Ways to Sneak More Exercise into Your Busy Day

Finding the time to exercise isn’t always easy. There’s work, school, activities, appointments, meetings, errands, chores, and many other things that can get in the way of exercise. Sometimes going to the gym or out for a run just isn’t possible. So, what is one to do when life gets in the way of staying fit? You may not have time for an hour at the gym, but most people do have time for some small bursts of exercise throughout the day. Below you can learn 8 ways to sneak more exercise into your busy day, and afterwards, maybe you can think of other ways that would work for you.

  • Park further from your destination than you have to. When you go to the store or to an appointment, don’t park close to the door. In a big parking lot, you can park in the last spot. If it’s a small parking lot, park further down the street. Just getting in those extra steps every day can help you not be completely sedentary.
  • Use the stairs. Instead of taking the elevator or escalator, use the stairs. Walking upstairs will help your cardiovascular system and it will help you strengthen your legs including your glutes (your butt).
  • Take advantage or waiting in lines or other times you have to stand still. Anytime you are stuck in line or waiting somewhere you can do stationary exercise. You may be self-conscious about how you look doing exercises, but don’t let that get in the way of living a healthy life. While you’re in line or maybe while you’re pumping gas, do toe ups for great calves or bodyweight squats to make your butt look great. You can also run in place or do alternating lunges. There are so many exercises you can do for a few minutes at the time while waiting.




  • Exercise during commercials. If you have television shows you just won’t miss, exercise during the commercials. Commercials are wasted time, but you can reclaim it for your health. Do sit-ups, crunches, push-ups, squats, lunges, you’re really only limited by your imagination. There are so many ways to exercise during commercials. If you have dumbbells or a kettlebell, you can use that.
  • Walk around when on the phone. With mobile phones and Bluetooth, walking around while talking on the phone has never been easier. While you’re talking to your mom, kids, sister, friends, and even some clients, just walk around. If you need to be near a desk just pace back and forth in front of it. All of the extra steps will add up, and if you want to monitor it, you can use a Fitbit or other fitness monitor.
  • Play with your kids. If you have children, nieces or nephews, grandchildren, or other kids in your family, take some time out to play with them. Something as simple as “Follow the Leader” will give you more exercise. Most children love staying active, so it will be easy for you to be active if you’re playing with them. They will also love the attention and time you’re spending with them.
  • Ride your bike. If you have a bike, you may want to consider riding it to work or for some errands. Make a game out of seeing how many times you can use your bike instead of your vehicle.
  • Get up 15 minutes earlier. This might not be a popular idea, but just waking up 15 minutes earlier in the morning can give you a few extra minutes to do a short workout before your shower. There are many bodyweight exercises like lunges, squats, push-ups, and crunches that you can do during this time. You can also choose to do yoga or Pilates. There is a lot you can do in 15 minutes that will help you improve your fitness.

If you’re too busy for the gym, you may consider adding exercise and movement throughout your day instead. You have just learned several ways to do this. Hopefully, this will get you to thinking about what you can do throughout your day. There’s always time to improve your fitness, even if it’s with small bursts of movement during your day.

 

Using A Pedometer To Get Your Walking In

Using A Pedometer To Get Your Walking In

Setting aside some time to go for a 45 minute walk isn’t always easy, especially when you have kids! We all live busy lives and between family and work, fitting in a workout isn’t always possible. What if I told you that you didn’t have to dedicate a set block of time for your walking workouts? What if you could get the same health benefits by working in a little more activity here and there throughout your day? And what if there was a fun little gadget that helped you keep track of it and motivated you to move more?





There is and it’s called a pedometer. You can pick up an inexpensive model at your local super store or order it from Amazon. Or you can go with something a little fancier like a Fitbit for example. But before you head out to spend any money, check your smart phone. Many models have a pedometer built in. All you need to do is download a free app and you’re good to go.

The pedometer will track how many steps you take on any given day. It will also track how many minutes you’ve spent being active and how many miles you’ve walked. In other words, it keeps track of how much exercise you get during your day. And the good news is that it doesn’t matter if you head out after work for a 45 minute walk, or if you work out in little spurts here and there throughout the day. Maybe you start your day by parking a little further away from the office and walking a couple of hundred extra steps. Then you take a quick stroll during your lunch break. You wrap up your day by walking around the park while your kids play. And just like that you’ve gotten your exercise in without having to block out any additional time.

Give it a try. Put on a pedometer, or start tracking with that phone you’re always carrying around anyway and see how much you’re walking around any given day. From there, try to get a little more active as time goes by until you hit your stepping goal. For most of us 10,000 steps per day is a good long term goal, but if you’re feeling more ambitious than that, go for it.

Keeping track of your steps is very motivating. Looking at your pedometer and realizing you’re 2,000 steps away from your daily goal may be just the motivation you need to head out for that after dinner stroll.

 

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