12/17/12
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new mama fitness: 10 ways to make it happen

Good morning! How was your weekend? Do anything fun?

We sure did. On Friday I got my second tattoo that I’ve been waiting to get since before Hunter was even born. So glad it finally happened!

On my arm a little owl and verse – He was a might Hunter before the Lord.

Hunter was a champ the whole time and mainly napped on Jacob. That was great, but then it was kind of tricky getting him to sleep once we were home.

Saturday I taught total body conditioning and body pump. We had Jacob’s parent’s over for dinner and we all enjoyed watching Hunter eat. That boy cracks me up.

Sunday was a nice family day at home. We watched two movies – Christmas Vacation and Ted + had lots of time together relaxing and in the kitchen too.

Finding time for fitness as a new mom

I remember when I was pregnant I thought I would be able to do it all. I’d still be blogging every day (hmmm ya that hasn’t happened), dinner would be a fantastic creation all the time, the house would be clean… all that kind of stuff. Little did I know how full my hands would be with this crazy little kid.

He’s gotten a lot more independent lately and happy playing with his toys, which gives me a tad more time to get things done, but still not much.

I know if I wasn’t teaching my exercise classes throughout the week, I would have trouble fitting that in. I feel so lucky that my workouts are already planned into my week and I just can’t skip out on them if I don’t feel like it. Believe me, there are days I’m tired and it’s the last thing on my mind.

However, not all new moms have that luxury. That got me thinking, how would I find time to make it happen if I wasn’t teaching?

Here are 10 ways:

  1. Limit the workouts to short, high intensity workouts
  2. Wake up 20 minutes earlier and start the day with my workout
  3. Plan the workout for his first nap if he wakes up earlier than normal (like today!)
  4. Plan a stroller workout date with another mom
  5. Go for a run with the jogging stroller
  6. Workout DVDs – pause as needed if he’s awake and they allow me to turn my brain off
  7. Family walk together when Jacob gets home
  8. Workout with Hunter as my 16 pound weight – keeping it simple – squats, lunges, push ups, crunches, etc.
  9. Do some serious cleaning
  10. At the end of the day if I haven’t gotten to it, do a yoga video once Jacob gets home

I think the key for me would be making it happen earlier in the day. This little guy wears me out with him go-go-going all day long!

Lately I haven’t been running as much as I’d like to, but my teaching schedule is going to slow down a bit for the next couple week with the holidays so I’ll have to plan in #5 on one of my non teaching days.

Are you a mom, new mom, or just a busy lady? How do you fit fitness into your routine?

Heather

09/24/11
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new 100 workout

Hey friends!

It’s the weekend and I could not be more excited.  It was a long week, but we made it!

How was your week in fitness?  Here’s how mine went.

Sunday: 3 mile race for the cure with my mama
Monday: rest day
Tuesday: easy 2.3 mile run with Joe
Wednesday: morning pump it
Thursday: 25 minutes walk/rest day
Friday: morning pump it
Saturday: new 100 workout + walk ~ about to happen
Sunday: hoping to get a long run in ~ 5-6 miles

My friend Lindsay recently created her own version of the 100 workout, so I just had to share my 100 workout with her too.

Well today I’ve got a brand-spanking-new 100 workout v. 2 to share!

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Here’s what I love about this 100 workout~

  • quick workout
  • fun variety with the changing reps
  • cool concept for a workout
  • gets me to sweat right away
  • no equipment is necessary
  • did I mention fun?

Have you ever tried the 100 workout?  Do it!

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Workout breakdown~

High knees – knees meet hands in front of you ~ each time both legs go up it’s 1 rep

Skater lunges – check out this video to see how slow skaters are done

Jumping jacks – everyone knows a jumping jack ~ go as fast + powerful as you can

Plié squat – wider legs with knees pointing to corners ~ make sure your knees track in the same direction as your toes during the squats

Thread the needle – start in a side plank on hand and feet with 1 arm going straight up into the air ~ thread that hand though the space between the ground and your body (pictured above)

Tackle hops – check out the sweat worthy weekend workout for a breakdown

Spiderman pushups – regular pushup, but with each rep bring a knee to your elbow, alternating sides

Straight leg lifts – begin seated leaning slightly back, hands on the ground ~ bring your straight legs up in front of you, then back down

Single leg squat – check out the sweat worthy weekend workout for a breakdown

Diamond push ups – check out the sweat worthy weekend workout for a breakdown

Notes: Make sure to include 5 minutes of dynamic warming up – don’t just jump into the workout.  Cool down + stretch after.

Okay, I’m off to do this quick workout – I’ll make sure to report back how long it took me.  Any guesses?  I’m thinking less than 25 minutes.  We shall see!

UPDATE: Took me 16 minutes and 5 seconds… ummm my obliques are going to be sore, I’m sure of it!

Have you ever done a 100 workout before?  What was your week in fitness like?

Heather

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08/9/11
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Fast-Slow-Fast Upper Body Circuit

Yesterday’s workout was very functional… but not the kind where you emulate picking up boxes, putting something on a shelf or jumping over a river.

Nope, this workout got me from A to B, then B to A.  Home –> work.  Work –> home.

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My dad fixed the bike up for me over the weekend (remember the pedal incident?) and I just couldn’t wait to ride it in!  It took me just under 30 minutes to cover 6 miles (one way).  My car told me it was 6.6 miles, but I used my phone and GPS’d it the whole way and found out it was 6, so a little less.  Either way I was happy to be riding in again.

Do you ride into work?

This morning I’m headed to Pump It, the only workout I do at a gym because I help teach it.  The majority of my exercise is at home or outside.  You don’t have to be part of a gym to get a great workout in.  In fact, I absolutely love my [small] home gym.

If you’ve got a few weights and a stability ball, then you’ve got yourself a home gym.

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Changing Up That Workout

Today I wanted to talk about workouts and variety.

If you’re doing the same workout over and over again and not seeing the results you want, it could be because your body needs some change.  You know what I’m going to tell you?  Keep doing that workout.. with just a slight change.  Change is good!

Your workout can become something totally different just by switching up the speed at which you move the weights (or your body).

Here we’re doing basic exercises, but alternating between moving fast through the movement, then slow, then back to fast.

Fast-Slow-Fast Upper Body Circuit Workout

Complete this workout circuit style.  Run through all exercises without any rest.  After you finish one round give your muscles a rest for 1 minute while doing jumping jacks.  Repeat 2 more times through for a total of 3 circuits.

For each exercise complete 5 fast reps (about 1 count up-1 count down), 5 slow reps (about 4 counts up-4 counts down), then 5 more fast reps.  Choose weights that will challenge you to that 15th rep.

1 minute of jumping jacks then repeat 2 more times through

Do you have a strength workout that you absolutely love and do all the time?  Let me know what it is and I’ll help you change it up!

Come back later today for day 2 of the 200 sit up challenge!  Missed day one?  Go ahead and check it out.

Like what you read? Subscribe to the feed or by email to be the first with your hands on new healthy, budget friendly recipes, kitchen how-to’s, hikes, fitness tips and home workouts with some life and home balance thrown in there.

Leave a comment below or email me at gethealthywithheather@comcast.net to connect, ask any questions or share your thoughts.