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.
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.
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.
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…
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!
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!
Are you looking to get fit? Of course you are, that is why you are reading Fitish Moms!
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Top 5 Fitness Purchases for the New Year
Some people create New Year’s resolutions of things they’d like to change or improve during the New Year. Many of these New Year’s resolutions are fitness and health related. Some people set weight loss goals, some people set goals for how much exercise they’ll do, and some people make resolutions about what diet they’ll follow, but they’re all goals that are meant to improve health and fitness. With all the focus on improving in the New Year, many people make purchases related to fitness at the beginning of the year. If you’re one of the people trying to improve your health and fitness, there are a few products that can help you achieve your fitness goals. Below are the top 5 fitness purchases for the New Year, and below you’ll learn about each one and learn how they can help you improve your fitness.
The Fitbit charge 2 is an excellent fitness monitor. It’s affordable, well-designed, attractive, and comfortable to wear. The Fitbit Charge 2 has a longer lasting battery than some other fitness monitors so you won’t have to worry about it dying early in the day. Using a fitness monitor can help you stay on track by letting you see your progress. As you work hard to improve your fitness level, you will be able to see the progress in real stats that reflect your health and fitness. It also helps you to maximize your workout by ensuring you’re in the correct heart rate zone for your goals. This is a great product to help you reach your goals in the new year and you can use it as just one weapon in your arsenal.
The Fit Simplify Resistance Loop Exercise Bands are high-quality resistance loops that come with a lifetime money back guarantee. They’re perfect to use with Yoga, Pilates, other exercises, and with rehabilitation exercises after an injury. There are five different strengths of resistance bands so that you will have the perfect strength for any exercise you choose. As you gain strength, you’ll be able to use the stronger fitness bands so that you’ll be able to work your muscles harder so they’ll continue to get stronger. If you’re looking for a way to increase your fitness level in the New Year, these loop fitness bands are worth the investment.
Anti-Tear Exercise Yoga Mat
The BalanceFrom GoYoga All-Purpose 1/2-Inch Extra Thick High-Density Anti-Tear Exercise Yoga Mat is a high-quality yoga mat at a reasonable price. If you’re looking for a Yoga mat or mat for floor exercises, this is a great choice. It is thicker than most mats so you’ll have some cushioning on your knees and hands when in some exercise positions. Because this yoga mat is made of thick double-sided non-stick foam, you’ll get less slipping while you exercise and have less risk of injury. The last thing you’ll want to deal with is an injury when your New Year’s goal is to have better health and fitness. This Yoga mat will help reach your goals by giving you a safe place to workout at home or at the gym. Use this mat for floor exercises, Yoga, Pilates, or with your kettlebell, dumbbells, or stability ball. It is also a great place for stretching and using a foam roller before and after your workouts.
The Fitbit Flex 2 is an affordable fitness monitor that has some great features to help you achieve your New Year’s resolutions. Like most fitness trackers, it will track your distance traveled, steps, calories burned, and minutes that you’re active. After the basic functions are listed, the Fitbit Flex 2 stands out against other fitness monitors in the same price range. The Fitbit Flex 2 is not just water resistant, it is swim-proof for the ocean, pool, bath, and shower. It also has a long battery life so that you can wear this tracker daily as well as wear it to bed for sleep tracking. Use it to track your fitness, and also use it to replace your alarm clock with a vibration alarm. If you want to hide this tracker, it’s easily hidden in compatible jewelry and decorative bands. The Fitbit Flex 2 is a great New Year’s buy, and it also makes an excellent gift.
The Survival and Cross Jump Rope will make an excellent addition to your gym bag. You can use it at home, the gym, on your lunch break, and while traveling. Not only is it convenient, and affordable, jumping rope is one of the best cardiovascular exercises you can do. The Survival and Cross Cable Jump rope is a great choice of jump rope. It’s perfect for speed jumping and double-unders, and for just regular jump roping exercise. This jump rope is also fully adjustable in length, which is excellent, especially if you’re shorter than average. Once the rope is adjusted to the proper length, excess cable can be cut using wire cutters. This jump rope is a low cost option for fitness equipment to help you meet your New Year’s fitness goals.
If you’re looking for affordable, high-quality fitness equipment to help you reach your New Year’s goals, you should consider all of these fitness products. Both fitness trackers are excellent quality, but have slightly different features. If you’re looking for a swim-proof fitness tracker, the Fitbit Flex 2 is the way to go. If you’re looking for a display screen and watch-style fitness tracker, the Fitbit Charge 2 is the best option. In addition to the fitness trackers, there is an excellent yoga mat that is thicker than most and made with a double-sided non-slip surface to cushion your floor workouts. There’s also an excellent set of resistance band loops to add resistance to your bodyweight exercises and stretches. Last but not least, the Survival and Cross cable jump rope will help you take your cardiovascular fitness to a whole other level. If you want to improve your fitness in the New Year, all of these products can help you meet that goal at a very reasonable price. Start building your home gym with these products, or add to your existing fitness equipment to help power through your New Year.
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This is the perfect squat challenge for beginners! Squats work your glutes, quads, hamstrings, hips, and even your abs. A full-body workout! By the end of the challenge you will have a stronger core.
New to squats?
You can use a chair to stabilize yourself until you are comfortable and can deepen the squat.
Need a challenge?
If you are already comfortable using your body weight add some dumb bells for added weight.
Be sure to check with your doctor before starting any new exercise.
If you are a runner, then I am sure that you will know about calf cramps.
Imagine this scenario if you will. Let’s say that you are 7.5k into a 10k run and the road starts to incline. Ever so slightly, but enough to put that extra strain on your legs as you try to maintain contact with the leaders. And the temperature? Well, it’s the morning, but it’s hot and liable to get hotter before the end. And to make matters worse, you were so desperate to maintain contact with the leading group, that you forgot to take on liquid at the last feeding station. And did you use tight fitting calf length socks? I know they are all the rage, but why did you do it?
So what do we have here?
* Extra strain on muscles?
* Loss of essentials salts?
* Restriction of blood flow?
All in all, I think that we are describing running calf cramps, waiting to happen.
I am not sure that anyone has definitive answer to the cause of cramps, but there are certainly several steps that you can take which could help save you from disaster during competition, in any sport.
Ok, I know you know, but did you do it? If not, then those cramps could be coming. Seriously, if you have been involved in any sport to any level, then you will be aware of the importance of a proper warm up. And I don’t just mean a brisk walk up the stairs to the changing room either! A proper warm up should include a routine that gently stretches your muscles to get them ready for the increased exertion, and gets your blood flowing around your body. Not only will a warm help prevent calf cramps, they will also help prevent some of the injuries that might occur when you put sudden strain on cold muscles.
And whilst we are talking of warm ups, don’t forget warm downs as well. Warming down after exercise can also help prevent cramping and reduce the risk of injury.
2. Train Hard, Run Easy
Have you heard this before? No? Well you should give it some thought, because it’s true. When you train for a sport, not only do you practice the necessary skills required to execute which ever event you are competing in, but you are also training your body for the rigours of the event. To given an exaggerated example, if you train for a sprint, and then try and run a marathon, your body won’t be ready. If you try it, I think you could be in for some serious cramps.
Remember, train hard, run easy.
3. Water is Sport’s Life Blood
Whenever you start to exercise, you start to sweat (or you should). Sweat is nature’s way of cooling you down when you get hot, so, it’s a good thing. And since your body is mainly made of water, then you should have plenty, shouldn’t you? Well, considering that you lose moisture from your body when you breathe, sweating does take a lot of fluid out of your system.
And your body will demand that it be replaced!
If you start feeling dizzy, or experience a rapid heart beat, then these could be signs that you are starting to dehydrate. I will take it as read that if your mouth and lips feel dry, then you should be taking water on board. It is not always possible to take on fluid during sport, but always have some available as soon as you are able to drink.
4. Sport A’int No Catwalk.
It’s true! Sport is not a fashion parade. If you think it is, then you are hanging out in the wrong place! There’s nothing wrong with looking cool whilst you compete, but be practical. Don’t risk injury (or cramps) by wearing clothing that is too tight, and that restricts your body’s movement, either externally or via blood flow. Believe me, I know. When I was younger, I used tie up’s on my socks whilst playing soccer (not as a fashion statement you’ll understand), just to keep my socks up and my shin guards inside my socks. Three quarters of the way through a game, my calves would tighten up, and I would roll on the floor in agony. Once it was understood, that I ‘only had cramp’, I was the object of much derision, but believe me, cramp is far from funny if you are the one suffering.
Wear appropriate clothing.
5. Eat Properly.
When you are sweating and working hard, not only do you lose water, you also lose nutrients. There is speculation that that athletes who get calf cramps could suffer from low levels of potassium, sodium, calcium, magnesium, and phosphorus. I am not suggesting that you do low level analysis of your breakfast cereal, but the message is clear. Look after your body, and your body will look after you.
Eat sensibly, and eat the right foods.
Every year we decide that we are going to get fit with the new year and we’re going to exercise and eat right. Most people fail and don’t get very far. Falling ‘off the wagon’ is easy but we’ve got 5 Exercise Tips to Avoid Failure.
Tip #1 – Do Something You Enjoy
Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate. Bike riding, dancing, gardening, weight lifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine.
Tip #2 – Schedule Time for Exercise
As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule. We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it!
Tip #3 – Remember that Exercise Can Energize
Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you’re at it and afterwards, when you’re finished. Exercise is a great stress-reliever too and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers.
Like anything that is done over and over again, exercise can become mundane. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week. Go bowling or play a game of tennis once in a while, and if you find you enjoy these types of activities, join up with a team.
Tip #5 – Always Begin by Warming up
Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start.
Sure, you’re busy.. we get it but don’t you owe yourself a little bit of time? I always recommend an hour a day but some days between running kids to activities and making dinner there isn’t much time left. I don’t care HOW busy you are, you can squeeze 20 minutes in. You deserve it. Following this 20 minute home work out to stay healthy and fit can make a world of difference in your life.
1) Jog : in one place for 3 minutes
2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis
4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table … your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.
5) Step – up’s : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.
6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.
7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.
8) Push – ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.
9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Muscle worked: arms, legs, chest, and lower back.
Cool down by walking around, till your heart rate starts getting back to normal, stretch.
A minutes rest is needed in between exercise. Proper form is important. Do not hold your breath and make sure to sip water during the workout. This workout targets your entire body, improves cardiovascular efficiency and tones and strengthens the body.
Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.
1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.
2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.
4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.
5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.
6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.
8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.
9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.
10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn’t disturb people who don’t prefer music while exercising.
Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.
In your quest to be fit, you’ve decided to join a health club, but you’ve heard too many stories about people who sign up, go one or two times, and never go back. You’re not really sure which type of club to join: a low-cost chain, a more expensive, exclusive fitness center, or a club that caters to only women.
Buying and maintaining a health club membership can be pretty complicated, but if you follow these 10 tips, you’ll save money and be on your way to greater fitness.
1. Make a list of your specific fitness needs and wants. Will you be comfortable working out in a large club with both men and women? Will you need access to more than one club? Are you looking for one-on-one personal training services? How often do you think you’ll work out each month? Do you think you’ll be able to keep up your fitness regimen? How much can you afford to pay for a membership each month?
2. Once you’ve identified your requirements, visit health clubs that meet your needs. Get a free pass for each club (at least a one-week’s pass) and workout at each club as often as possible during the free periods.
3. Don’t sign up for a membership at any of the health clubs while you’re using free passes. You’ll be under a lot of pressure from salespeople and managers, and they will tell you that you need to sign up today in order to get discount pricing. Don’t. Health clubs offer discount pricing all the time.
4. When you’ve decided a health club, go back and speak with a salesperson about membership choices. Don’t feel pressured to sign a long-term contract at any health club. Remember that long-term contracts are really installment loans with high interest payments. If you don’t think that you’re going to keep up your workouts, don’t even think about signing one of these contracts. Gather all of the written information about each type of membership, then go home and review it at your leisure. Don’t feel pressured to sign up for any membership at the club.
5. When you’re speaking with the salesperson, ask all of the questions you want. Don’t feel rushed or pressured. Never forget that any contract you sign supersedes any promises a salesperson gives you. Even if the salesperson writes it into the contract, it probably isn’t legally enforceable. The contract is king. Read it carefully before signing.
6. Compare the costs of each membership type, and remember that you should make the ultimate decision based on your own needs, not on short-term discounts that may sound like you’re saving money, but will end up costing you more money in the end.
7. Make sure you fully understand the cancellation requirements of each membership type. Many long-term health club contracts are almost impossible to cancel. A month-to-month contract may be a better solution.
8. Don’t sign up for automatic payments via credit card. If you no longer want a membership, and you’re able to cancel, you may find it difficult to get payments stopped.
9. Keep track of all your payments in case there are any disputes with your health club.
10. If you do cancel you membership, make sure you get the cancellation in writing from your health club.
By following these 10 tips, you will certainly set yourself up for fitness success.