We have a great guest blog post this am…just in time for Spring (as I type the word “spring” on April 9th, I must acknowledge it is snowing, again, outside). But, the warm weather is coming and for many of us that means we start thinking about our spring/summer wardrobes, which means we inevitably start thinking about our waist lines and if all those spring/summer clothes are going to fit. After this oh so long winter many of us (myself included) have not been entirely diligent about keeping up with our exercise routines. I recently made a connection with another local mom, Christine Miller, who owns a Fit4Mom franchise in NH. I asked her if she would give us some motivational tips for getting fitness back into our lives that are real and practical for the busy moms, who do not have 90 minutes to 2 hours to devote to a gym each day. I LOVE the tips she outlines below, and how she gives us immediate Action items so this isn’t all theory.
I especially related to Tip #1 and Tip #2. I have always found early am workouts, as hard as it to get up any earlier than you have to, are the only way I can guarantee I will fit it in. Once I start work I find it so much harder to stop and go work out in the middle of the day, even its my lunch break, since I am in work mode. I also love tip #2: if you only have 15 minutes, use the 15 minutes. I have been trying to do this each day and I find I am exercising more often when I accept not having a whole hour to commit to working out is ok!
I hope Christine’s advice gets you going with your fitness routines! Contact details for Christine are at the bottom of the post and for those of you local to her area (Salem, Derry, Windham) she is even offering a discount to try out her classes! Thanks Christine!
Hi Dinner Daily followers! My name is Christine and I am a mom of 3 and the proud owner of a fitness franchise called FIT4MOM Derry/Windham/Salem NH. At FIT4MOM we offer classes for moms through all stages of motherhood and we pride ourselves on giving moms the “strength for motherhood.” For this reason, I was asked to share some tips on how busy moms can fit fitness into their already hectic lives. Now, keep in mind, all of you are at different starting points, have children of different ages, and some of you may work while others are stay at home moms, so this isn’t a one size fits all answer but it should help to get you started down the path to a healthier lifestyle.
Tip #1 Drop the ALL or NOTHING attitude.
You don’t have to work-out for an hour to consider a work-out a work-out! If you are moving in a way you don’t normally…..it counts. Whether you move for 5 minutes or 60 minutes doesn’t matter right now. Something is ALWAYS better than nothing. Baby steps taken everyday make a big difference over time. Give whatever time you have everything you’ve got and just get moving.
ACTION: Turn up the radio right now and exercise for a whole song. Alternate between squats and push-ups (modifications are fine). Squat for 20 secs then go into push-ups for 20 secs and keep alternating. If your form starts to lack then rest until you can start again. Move until the song is over. If you don’t enjoy the exercises I have chosen, then fill them in with any exercises of your choice. GO! Repeat whenever you need to fit a quick burst of activity into your day.
Tip #2 Work-out first thing in the morning.
As moms, we never know how our day will go. The best made plans can often be derailed in a split second. That work-out we had planned to fit in after work or when the kiddos are napping quickly gets put at the bottom of the to-do list when we realize how much we need to fit into the day. If you get your work-out in before the kids wake up and your day begins you won’t have any excuses and your day will be off to a great start. I am even willing to bet you have a more productive day because of it!
ACTION: Set your alarm 15 minutes earlier tomorrow and start your day with some movement. It can be a walk/run on the treadmill, yoga, or running up and down the stairs. Whatever makes you want to roll out of bed, DO IT! Go set your alarm right now! Gradually increase the time to achieve the goals you are looking for.
Tip #3 Involve the family.
OK, OK, I know I just told you to get your work-outs in before anyone else wakes up but….I’m a realist. Some people are just not morning people and sometimes sleeping in and catching ZZZ’s is higher on the priority list. If that is the case, then get the family involved. Let’s face it, as busy working moms, it’s hard to justify spending even more time away from our kiddos and husband to fit a work-out in and for SAHM’s naps don’t always happen when we want them to and sometimes there are more urgent things to contend with. So….. get the family in on the action. Have a dance party in the living room, head outdoors for a family walk/run or bike ride, hang out on the jungle gym with your kiddos, or play games like tag, hopscotch, kickball or any other favorites from when you were a kid.
ACTION: Plan one family exercise session for the upcoming week. Plan what you will do, what day you will do it on, and let all your family members know so you can hold each other accountable.
Tip #4 Plan ahead
Just like you schedule meetings and important events in your life you need to plan your work-outs. Decide when, where, and how many times per week you will work-out and stick with it the best you can. If your schedule is crazy look at one week at a time and JUST plan that week. Then do the same the following week and so on. You may find a combination of morning and family work-outs work best or you may lean towards one more than the other. Do what works for you and the week at hand.
ACTION: Take out your calendar and schedule in at least one work-out for the upcoming week. Write where you will do this work-out and what time frame you will be working out in. Then call a friend or tell your family and ask them to hold you accountable.
Tip #5 Get a Work-out Buddy
One of the reasons FIT4MOM classes are so successful is the camaraderie between the moms. I know there are days when the moms in my classes would not be there if it wasn’t for their friends. The message here? Maybe working out isn’t your favorite thing to do so make it more enjoyable by using the time to catch up with a friend. Make a walking/running date with your friend at lunch or after work, join a gym together, start a new hobby that involves movement together such as hiking, tennis, swimming, or whatever interests you.
ACTION: Call a friend right now and make plans to meet for one of the activities mentioned above. Or, visit my website at derry.fit4mom.com and register for your first free class with FIT4MOM. When you come to class, mention The Dinner Daily and only pay a $15 registration fee (normally $25-$50). Below are the classes we offer and the descriptions. Email me with any questions at firstname.lastname@example.org.
Fit4Baby® is a program designed to strengthen the body for all the changes it will experience during pregnancy. These classes exclusively focus on pregnant moms! After baby is born and mom recovers we have Stroller Strides.
Stroller Strides® is a stroller-based fitness program designed for moms with little ones. Each 60-minute, total body workout incorporates power walking, strength, toning, songs and activities. Certified fitness instructors offer a variety of fun class formats both indoors and outdoors. All locations also offer a free playgroup with Our Village so moms can form lasting friendships with other moms through organized play dates, moms’ nights out, and activities for the whole family.
Finally, when your kids have outgrown the stroller or you just prefer to work-out without the distraction of the kiddos we have our Body Back classes. Body Back® is a results-based workout designed for moms who want their body back, whether they just had a baby or their last child was born twenty years ago! Most importantly, it will help women unlock their personal possibilities in an inspiring and powerful environment. Body Back® clients experience targeted high-intensity workouts, inspiration and motivation in every class. When done in conjunction with founder Lisa Druxman’s Mama Wants Her Body Back meal plan and workout DVDs, moms have a surefire combination for success.
So what are you waiting for ladies? “Spring” into action today to live a healthier life tomorrow!