Running around playing with your kids is often great exercise, and there are so many fun activities you can do together without scheduling a formal "workout." Riding bikes, or playing frisbee, tag, or catch are all great forms of exercise that are fun to do with your kids outdoors.
But sometimes you may be stuck inside on a cold or rainy day, and you may want to throw in a planned exercise session. This short workout is only 6 minutes long, and it can be done just about anywhere. All you need is a ball, and a mat or folded blanket.
It's so short neither you nor your kids will get bored, and it incorporates fun little touches like passing a ball, or high-fives, so it will make your exercise feel more like a game than a workout!
Bookmark this one for a rainy day, and get some exercise even when you're stuck indoors!
Showing posts with label workout for moms. Show all posts
Showing posts with label workout for moms. Show all posts
Thursday, April 14, 2016
Tuesday, April 12, 2016
5 Great Fitness Tips for Busy Parents
Having kids often means a busy, hectic lifestyle. When your children are very small, it seems you are changing diapers every few minutes. When they are older, you are running them here and there, acting as their personal taxi service. At home and at work, children make for very little free time for parents.
Even so, you need to understand how important it is to stay physically active. The mental and physical rewards from regular exercise are many, and when you stay active you also set a healthy example for your children. Practice the following 5 fitness tips for busy parents, and you will always have time for health and wellness in your family.
1. Prioritize Physical Fitness
You must make exercise a priority, especially when you are busy all the time. As a parent, you are constantly "putting out fires" and dealing with problems that arise. That means that if you simply wait for spare time to appear, it may never happen. You have to prioritize being healthy, making it a part of your daily and weekly schedule.
2. When You Fail to Plan You Plan to Fail
If you have taken the mental step of prioritizing exercise in your busy life, good for you. Now you have to consciously make it a part of your family life. This includes planning physical activity for your kids as well. Don't just do this mentally. Write down a weekly and monthly exercise plan and stick to it.
3. Stop Thinking of Exercise Traditionally
Any moderately intense to intense physical activity is a form of exercise. You don't have to head to the gym or health club to be benefiting from exercise. Carrying around a small child all day is definitely a form of exercise, as is spending 30 or 40 minutes running around outside with your kids enjoying their favorite playtime activities! Gardening, cleaning, and even cooking can provide moderate exercise as well. Try to find ways to incorporate more physical activity into your daily routine, rather than trying to carve out an extra hour somewhere to devote to just working out.
4. Spread out Your Efforts
How do you eat an elephant? One bite at a time. You don't need to experience long, drawn-out exercise sessions. Many noted health authorities recommend 2.5 to 3.0 hours of moderately intense aerobic activity each week. The rewards of exercise are cumulative, meaning you can enjoy that exercise in 10 workout sessions that are 15 minutes long each, or 5 sessions which are 30 minutes in duration. Check this blog often for inspiration - we post great weekly workouts that are often less than 20 minutes long!
5. Get Your Kids Involved
Why not schedule exercise activities the whole family can enjoy together? This ensures you get the workout you need, your children develop healthy exercise habits, and you strengthen your family bond, all at the same time!
Check back Thursday for a quick, fun workout that you can do with your kids...
Even so, you need to understand how important it is to stay physically active. The mental and physical rewards from regular exercise are many, and when you stay active you also set a healthy example for your children. Practice the following 5 fitness tips for busy parents, and you will always have time for health and wellness in your family.
1. Prioritize Physical Fitness
You must make exercise a priority, especially when you are busy all the time. As a parent, you are constantly "putting out fires" and dealing with problems that arise. That means that if you simply wait for spare time to appear, it may never happen. You have to prioritize being healthy, making it a part of your daily and weekly schedule.
2. When You Fail to Plan You Plan to Fail
If you have taken the mental step of prioritizing exercise in your busy life, good for you. Now you have to consciously make it a part of your family life. This includes planning physical activity for your kids as well. Don't just do this mentally. Write down a weekly and monthly exercise plan and stick to it.
3. Stop Thinking of Exercise Traditionally
 |
| (Image courtesy of Naypong at FreeDigitalPhotos.net.) |
4. Spread out Your Efforts
How do you eat an elephant? One bite at a time. You don't need to experience long, drawn-out exercise sessions. Many noted health authorities recommend 2.5 to 3.0 hours of moderately intense aerobic activity each week. The rewards of exercise are cumulative, meaning you can enjoy that exercise in 10 workout sessions that are 15 minutes long each, or 5 sessions which are 30 minutes in duration. Check this blog often for inspiration - we post great weekly workouts that are often less than 20 minutes long!
5. Get Your Kids Involved
Why not schedule exercise activities the whole family can enjoy together? This ensures you get the workout you need, your children develop healthy exercise habits, and you strengthen your family bond, all at the same time!
Check back Thursday for a quick, fun workout that you can do with your kids...
Tuesday, October 28, 2014
Kettlebell Training for Work-at-Home-Moms
If you are a work-at-home mom and you badly need to develop an exercise regimen that will allow you to burn calories in a short amount of time then the kettlebell is exactly what you're looking for. Doing KB exercises will speed up your metabolism, tone your body, relieve stress and increase your energy levels. If you are ready to get started, check out the kettlebell exercises below that will help you reshape your body in its best form ever! (Note: Like any workout, these exercises involve risk of injury. Be sure to consult with your physician or personal trainer before beginning any new workout routine, and if anything hurts, STOP.)
-The Swing
You can use this move to lose weight, build lean muscles and tone your body. To do the swing, strand straight with your legs shoulder width apart and lean forward while keeping your back straight. Don't arch your back as this may cause injury. Bend your knees mimicking a semi squat.
Your arms should hang loosely and then raise the kettlebell with both hands over your head and inhale. Now swing the weight in between the legs towards the back as you breathe out. Do 10 sets of 20 to 50 repetitions and pause for a minute between each set.
- Deadlift
The deadlift is great for toning the back and butt. When doing this exercise, you have to keep your back straight and use your body's force to lift the weight, not your arms. Start with the standard standing position. The kettlebell should be on the floor centered between your legs.
Bend your knees and squat over the weight. Remember to keep your spine straight and abdominals tight. Reach down and grab the kettlebell with both hands. Lift it with your entire body and not just your arms.
The power of the lift should come from your abs and hips. Bend your elbows out open as you raise the weight to your mid chest. Slightly bend your knees as you lower the weight. Repeat this move for 25 times before putting the kettlebell back to the floor.
-Lunge Press
This is one of the easiest kettlebell exercises that a woman can easily do. To start, stand with your feet shoulder width apart and hold the sides of the kettlebell handle with both hands in front of your chest.
Your elbows should be bent by sides with your palms in. Now lunge forward using your left leg and press the weight up using both hands. Stand back up while you bring the kettlebell back down.
Repeat the exercise using the other leg. The lunge press targets the shoulders, back, arms, abs, legs and butt. Make sure you keep your back and shoulder blades straight when doing this move.
-The Swing
 |
| Kettlebell. (Photo credit: Wikipedia) |
Your arms should hang loosely and then raise the kettlebell with both hands over your head and inhale. Now swing the weight in between the legs towards the back as you breathe out. Do 10 sets of 20 to 50 repetitions and pause for a minute between each set.
- Deadlift
The deadlift is great for toning the back and butt. When doing this exercise, you have to keep your back straight and use your body's force to lift the weight, not your arms. Start with the standard standing position. The kettlebell should be on the floor centered between your legs.
Bend your knees and squat over the weight. Remember to keep your spine straight and abdominals tight. Reach down and grab the kettlebell with both hands. Lift it with your entire body and not just your arms.
The power of the lift should come from your abs and hips. Bend your elbows out open as you raise the weight to your mid chest. Slightly bend your knees as you lower the weight. Repeat this move for 25 times before putting the kettlebell back to the floor.
-Lunge Press
This is one of the easiest kettlebell exercises that a woman can easily do. To start, stand with your feet shoulder width apart and hold the sides of the kettlebell handle with both hands in front of your chest.
Your elbows should be bent by sides with your palms in. Now lunge forward using your left leg and press the weight up using both hands. Stand back up while you bring the kettlebell back down.
Repeat the exercise using the other leg. The lunge press targets the shoulders, back, arms, abs, legs and butt. Make sure you keep your back and shoulder blades straight when doing this move.
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