An easy workout for the busy mom
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Today you will find a guest post on the blog by my friend Mallory. I am not someone that loves to workout nor do I have any knowledge about it. I just know it is good for my body. Mallory on the other hand, is a certified personal trainer and amazing at helping busy moms to workout. She helps me too and I am sure you’ll love her tips! I am sure you will love her busy mom workout plan!
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By Mallory – Being a mom requires a lot of work. It takes a lot of energy, time, and sacrifice. However, we should not sacrifice ourselves. When we as moms take care of ourselves, we can take better care of our families and feel better doing it. Taking a little time each day to move your body and make better eating choices will help you feel better from the inside out. This in turn will allow you to have more energy, be in a better mood, and just have better days. You will also be healthier. In other words, everyone wins.
Just 15-20 minutes a day at home with the kids or while they sleep is all it takes to move your body. That’s it! I want to help you be more active and feel better so I have included some tips and workouts you can do at home.
But first; some tips:
- Always keep your back straight (except on abs) and head up to keep a straight spine.
- Always keep glutes and tummy muscles tightened (engaged) by pulling your belly button to your spine.
- Keep your feet firmly planted on the floor.
- Keep all movement controlled and at a moderate speed.
- If you can not maintain control of your movements, rest for a minute and try again.
- DRINK A LOT OF WATER before, during and after your workouts.
- Eat more protein than you do now at each meal. 20-30 grams at each meal is the goal.
- Need help to schedule in workouts? Follow the block schedule system.
Consider a protein powder supplement for post workout. I recommend Modere Protein, Isopure or Ancient Nutrition Bone Broth Protein (what I currently use)
Work Outs
I would suggest using this schedule:
- 2-3 days a week focus on cardio exercise and stretching. On these days walk or jog for 20-30 minutes minimum. Pick a pace that makes it hard for you to hold a conversation. You want your heart rate elevated so that your body is being challenged. Take the kids with you and make it fun. The fresh air and exercise will be good for everyone’s bodies and moods.
On these days you also need to stretch or do some yoga to keep your muscles and joints flexible and healthy. Again, the kids can join you or you can do it while they rest.
Suggested yoga videos:
YogATX
Yoga with Adriene
These ladies do a great job of explaining how to do yoga for beginners. - 2-3 days a week do resistance exercises. This will improve your strength, mobility and muscle endurance. Resistance exercises will focus on targeted muscles and joints through specific movements. These exercises will help you get stronger and will help your day to day life be easier because you will have more strength and energy to keep up with your kids, do chores, carry heavy groceries (and toddlers).
Using your body weight, do these exercises:
Do 3 sets of the following exercises: - Rest days. Just as important as working out, is giving your body time to heal!
I hope this workout helps you to become more active as a busy mom. If you need any help, be sure to contact me through Instagram, where I share more tips on how to do exercises and how to fit it into a busy schedule! You can also contact me and get yourself a custom workout plan if you would prefer that!
