The hardest part of working out is often not the workout itself; rather, it is finding the motivation and time to actually make the workout happen. Grueling forty hour plus work weeks, part-time or full-time classes, family obligations, a social life, and everything else that you want or need to fit into your regular schedule can make it hard to fit in whatever workout you like to do. And, though being a new mother is usually one of the greatest joys, it is also a frustrating and emotional time, especially when you’re unable to workout like you used to or want.
Fortunately, there are some options out there that make it easy to workout with a newborn.
Ways To Work Out With A Newborn
From dancing to lifting weights to running half marathons, everyone works out differently and on a different schedule. As the mother of a newborn, finding out what works for you and your new, precious baby can be difficult. Some of the following options may help you be both a mother and a fit woman:
Sometimes, the best way to get back into working out is to have someone else who knows how to push you and keeps you accountable. A personal trainer is often one of the best resources for this and can help even the most frazzled moms of newborns get the workouts they want. If you're looking for a personal trainer in Amarillo, get in touch with Ralph Roberts. As a former professional athlete, he knows what it takes to get you in shape and how to build a successful training program for people of all varying shapes and athletic levels. Get in touch today to find out more.
If you’re a busy mom, you know that it can be hard to find time for yourself. Taking care of kids, commuting, chores, errands and work can leave you feeling rushed and depleted at the same time.
How Can I Make Time For Me?
Some of the very things that can help alleviate the symptoms of a too-busy lifestyle can get put on the back burner because you feel that you don't have the time and energy for them. Here are three things that you should make time for:
1. Meal Planning
Sitting down to plan meals may feel time-consuming, but it can actually save you lots of time and stress. Creating a menu one or even two weeks at a time can eliminate extra trips to the store, and solve the "what's for dinner" question.
Another benefit to meal planning is that it helps you save money. When you don't have to scramble for dinner at the last minute, you are less likely to spend money on fast food. Also, less trips to the store will cut down on your grocery bill.
2. Time To Relax
We live in a culture that values being busy. Many people fall into the trap of thinking that being busy equals being productive but that just isn't the case. Setting time aside to relax or play is essential to well-being and balance. Here are some tips for getting in some "me" time and play time with family:
3. Time For Exercise
Exercise isn't just about losing weight or having toned abs. Regular physical activity is essential for overall well-being.
Getting exercise on a regular basis keeps stress levels down, improves mood and increases your energy levels. It also promotes quality sleep and a healthy immune system. Even 15 minutes a day of exercise can make a huge difference.
If you want to get healthy and fit, but don't know where to start, a personal trainer can help. Ralph Roberts is a personal trainer at the Downtown Athletic Club in Amarillo. He can create a personalized fitness plan just for you.
Try this easy chicken recipe on a busy night.
2 tablespoons dijon mustard
1/2 teaspoon thyme leaves, chopped
1/4 teaspoon cayenne pepper
4 boneless, skinless chicken breast halves (about 8 ounces each)
3/4 cup freshly grated Parmesan cheese
3/4 cup panko or dried coarse baguette bread crumbs
Preheat the oven to 450 degrees F.
Mix the mustard, thyme, 1/2 teaspoon salt and the cayenne in a medium bowl. Add the chicken breasts and turn to coat completely; set aside.
In a medium shallow bowl, combine the parmesan and panko. Dredge the chicken pieces in the panko mixture, coating evenly and heavily, and pressing the coating into the meat.
Put the chicken on a rack set over a baking sheet, spray with a quick burst of cooking spray and put the sheet in the middle of the oven. Bake until the chicken is golden and cooked through, 15 to 20 minutes. Let rest 5 minutes before cutting or serving.
Whether you’re the mother of a newborn bundle of joy, or a small army of cyclonic toddlers and teens, you know getting a few minutes to yourself can be a difficult task. When you do get a few moments to yourself, odds are you don’t want to spend them exercising. After all, when personal time is at a premium, you want to spend it doing something you enjoy. But, believe it or not, exercise can be enjoyable, too. We’ve collected a few tips and tricks that will get you exercising your body and using your multi-tasking talents.
Tip #1: Get The Kids Involved
If you are one of those mother’s that feels a little guilty when spending time away from the youngsters, we’ve got a workout tip for you. Try having a dance party with your kids for 20 minutes a few times a week. Throw on some tunes and act silly with your kids. Not only will it expend some of their pent up energy, but it will torch some calories for you, and get your heart rate up.
Tip #2: Use The Dog For Exercise
If you have a four-legged friend in your house, you can use their walk time as a great time for a bit of cardio. Studies show that walking is a perfectly acceptable means of cardio, so strap on that leash and take Fido for a walk, or, if you are feeling a bit like challenging yourself, a jog. Just 20 to 30 minutes a day can completely change your body, and you’ll be getting dog care done at the same time.
Tip #3: Be Mindful Of Your Abs
Throughout the day, simply be mindful of your ab muscles. Imagine zipping them up, by pulling your belly button inward and holding the muscles tight. This exercise can help to retrain your ab muscles and strengthen them. The added bonus is that you can do this anytime and anywhere, whether you are at work, or you are giving your son a bath at night.
Tip #4: Play Tag
Incorporate some seriously impressive cardio into your life by organizing regular games of tag with your little tribe of children. Set up tag and freeze tag in your yard a couple of times a week. You’ll get your kids involved and you’ll exercise at the same exact time. When winter rolls around, don’t be afraid to continue the tradition with more indoor friendly versions of the game.
If you’re looking to take your workout to the next level, call personal trainer Ralph Roberts. He’ll be happy to help you create a workout plan that works for your lifestyle.
Check out one of Ralph's favorite fish dishes.
2 (7 to 8-ounce) catfish fillets
4 ounces butter
4 ounces dry white wine
1 tablespoon lemon juice
1 teaspoon finely chopped garlic
1 teaspoon chopped cilantro
Salt to taste
Pepper to taste
Season fish with salt and pepper. Place fish in oval casserole dish. Melt 4 ounces butter in small sauce pan. Add wine and remaining ingredients, except the paprika. Simmer about 2 minutes. Remove from heat and spoon over fish. Sprinkle paprika over fish. Bake fish in 375 degree oven for 10 to 12 minutes, or until the fish is done.
Problem areas can be frustrating and in some cases can derail your whole fitness program. You work out daily, you watch what you eat, but still it persists. One of the most common problem areas is the belly. If you find yourself dieting and doing tons of sit ups to no avail, you aren’t alone. This can be a notoriously stubborn area. The good news is that there are solutions.
Why Can't I Get Rid Of My Belly?
There are a number of reasons that belly pooch is so stubborn. There are a couple of things to consider before you plan your strategy. First off, are you dealing with belly bloat or belly fat? Second, are you being realistic about your results? It can be tempting to compare your belly with others, and to wonder why you don't have a six pack or a flat tummy. Genetics do play a role, and some body types may never have a completely flat stomach, no matter what they do. The key is to get in the best shape possible for you.
If you have issues with belly bloating, part of the problem may be your diet. Many foods, even healthy ones, can contribute to this problem. For example, veggies like cauliflower, broccoli, and beans – anything with a lot of fiber – can back up your system and cause bloating. Be sure that you aren't overdoing it on any one food, and stay hydrated to help speed digestion. Taking a probiotic supplement can help reduce bloating.
What Causes Belly Fat?
This is a tough one, but it can be combated. The first two things you should look at if your diet and exercise isn't cutting the fat is sleep and stress. If you are sleep-deprived and stressed out, your body will not only hold on to the the fat, it will encourage more.
Second is diet. Too many refined foods (processed flours and sugars) will work against you. Next, look at your workout. Are you doing exercise that builds muscle? Cardio alone may not cut it. Building muscle burns more fat. Increase the intensity of your overall workout and add strength training to your repertoire. Next, ditch the sit ups – they aren't that effective. Try planks or other core-strengthening exercises that really work.
How Can A Personal Trainer Help Me?
If you’re having trouble progressing with your fitness routine, a personal trainer can help. Every body is different, and a personal trainer can create a custom workout that is tailored to your body type, weight-loss goals and current level of fitness. Contact Ralph Roberts in Amarillo today to find out how he can help you achieve your goals.
Do you think that you don't have enough time to get in a good workout? A common exercise myth is that you need one or two hours a day to see results. This is not the case at all. In fact, if you only had ten or fifteen minutes a day to exercise, that would still be better than nothing. For now, let's say you have 30 minutes.
How Can I Find Time To Work Out?
Whether you are a mom who’s working outside the home, staying at home or anyone else who has a busy schedule, making time for yourself can be tough.
Look for pockets of time in your day when you can find 30 minutes or so to exercise. This may be early in the morning, during your child’s mid-morning nap, or even at night after everyone has gone to bed. Find the time you are most likely to do it.
How Can I Get A Good Workout In A Short Time?
The key is intensity. If you are just starting out, it is okay to start slow. Any of the following exercises can be done by a beginner. As you build strength and endurance, you’ll up the level of intensity and increase your reps.
Exercises that get your heart rate up and build muscle are the best types of exercise. You burn calories, and you develop lean muscle that gets you toned and trim. Remember, building muscle is a good thing.
30 Minute Workout
Here’s a starter routine that can be done in a short period of time with good results:
Warm up: Get your body warmed up and burning calories with jumping jacks. Do them for about two minutes.
Lower Body, Glutes, hamstrings, calves: Two effective and all-purpose lower body exercises are lunges and squats. These are great exercises that help tone your lower body. Do 15 reps each of squats, front lunges and back lunges.
Full-body: Two really effective moves that work upper, lower and core body are mountain climbers and burpees. These are high intensity moves that you may have to start slow on. Aim for 15 reps.
Planks are a good core exercise for toning your core muscles as well. Work up to a minute or more.
Another good all-purpose exercise is the push up. Add this to your routine and build up to 20 reps.
Abs: Add a round of abdominal exercises such as crunches or leg lifts (lying on your back).
For a custom tailored routine that helps you reach your goals, contact Ralph Roberts to find out how personal training can get you fit faster.
Starting a new fitness routine can be hard for anyone, but if you’re a mom who is so busy caring for others that you barely have time for yourself, it can be doubly so. It may seem like you have no time in your day to devote to a workout, or it may be difficult to stick to any plan with consistency.
How Can I Find Time For A Fitness Routine?
It may be tempting to start big, but that can be a recipe for failure, especially if you’re on a tight schedule, and you don't have reliable blocks of time to devote to fitness. Many people start a full-blown exercise and diet routine with enthusiasm, only to give up a few days in because they weren't able to stick with it.
For busy moms, the key is to start simply and consistently. The most important thing is to create a habit. Starting small means you are more likely to follow through with your routine. When you follow through with it, you feel successful, and when you feel successful, it reinforces your habit.
What Type Of Exercise Should I Start With?
First, take a realistic look at your goals, current level of fitness and the time you can dedicate to it. If you have the time to hit the gym a couple of times a week, great. You don't need to go every single day to be successful. You can get exercise at home just fine the other days of the week. It is important to set aside time every day for physical activity, even if it is only fifteen minutes.
If you haven't exercised in a while (or ever), it is good to start slow. An elaborate workout routine, unsupervised by a fitness professional, may result in injury.
Walking, swimming and body-weight exercises like pushups and squats are a good way to start small and still get results. A brisk walk, every day can be a surprisingly effective way to shed pounds, especially if you are cutting calories. Adding the pushups and squats will give your arms, legs and glutes a lean, sculpted look.
Once you’ve built up a regular routine, no matter how simple or short, it will become easier to add elements to it. Perhaps you can add an extra session at the gym, increase reps, take a group fitness class, or start running.
Should I Use A Personal Trainer?
If you really want to jumpstart your fitness routine, consider a personal trainer. Ralph Roberts at the Downtown Athletic Club in Amarillo can tailor a fitness and nutrition plan specifically for you, your goals and your lifestyle.
Every mom is a busy mom, and you probably don't need to be told that finding time to take care of yourself is a challenge. One important thing that often falls by the wayside is health and fitness. Between driving kids back and forth, household chores and your job, it can seem impossible to squeeze in a workout.
How Can I Workout With My Kids?
If time away from the kids to workout isn't an option, there are a surprising number of ways to get in some exercise with the kiddos.
The Playground Is A Gym
Taking the kids to the park? You would be surprised how many great exercises can be done using play equipment. Do pull-ups on the monkey bars, use park benches or swings to do modified push-ups, and do abdominal exercises on the slide. The possibilities are endless.
Walking Is Exercise
When all else fails, a brisk walk is a great way to get exercise. Walking burns calories, boosts metabolism and lifts mood. It is really a perfect exercise that requires no equipment, is low-impact and can be done with the kids.
Fun And Games
Playtime can be exercise time, too! Get creative with the kids, using some of your own favorite childhood activities to help you get in shape. Here are a few to get you started:
As you can see, there are plenty of ways to get exercise in while taking care of the kids. Remember, a workout doesn't have to be an hour at the gym to be effective. You can do your exercise in smaller chunks of time at home, at the park and walking around the block.
Enlist The Help Of A Personal Trainer
If you’re having trouble reaching your fitness or weight loss goals, a personal trainer can help. Ralph Roberts is a personal trainer who has helped people just like you overcome the barriers and challenges that arise when starting a fitness routine. He can custom tailor an exercise program based on your goals, current level of fitness and lifestyle. His programs are perfect for busy people. Not only that, but a personal trainer can help you stay motivated and accountable. Find Ralph at the Downtown Athletic Club.
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