Smart Workouts for Busy Moms
I recently got this letter from a Modern Mom reader, who wants to make the final push to trim the baby weight off. She’s high on motivation, but short on time. Sound familiar? Read on:
Dear Gabby,
I’m a little over where I’d like to be on the scale, and would love to work my post-baby belly flab off. Ideally, I would like to weight 10 to 15 pounds less than I do, and just improve my muscle tone and stamina. I’ve got two small children so it’s pretty tough for me to get to the gym on regular basis.
However, I could fit in a 30 to 40 minute walk (some up hill, some down) after school drop off in the morning, and I could also do 15 minutes of an exercise video every afternoon. Would this amount and level of daily exercise really make a difference in my body?
Do you know of any DVDs — remember, I need 15-minute workouts! — that might help me?
Any suggestions on what to eat during this process, too?
Thanks for the help, Gabby. I really want to look great in a bathing suit!
Don’t we all?
I want to let all Modern Mom readers know that I understand about the “not having any time” story. I believe most people — especially moms — feel this way.
SHAPE UP FAST WITH SMART WORKOUTS:
If you have 30 to 40 minutes a few times a day to walk that’s great, but maybe you can get more benefits by changing it up. Instead of just walking at the same pace start to add sprint interval sets.
Dr. Al Sears discusses the benefits to you body, heart, lungs, and even waist line by do something that’s called a PACE workout. Warm up, sprint (or light jog) for a minute, rest for a minute, sprint for 50 seconds, rest, sprint for 45 sec, rest, sprint 40 sec., rest, sprint 35 seconds, rest, sprint 30 seconds, rest, 25, rest, sprint 20 seconds, rest, and sprint 15 seconds.
Now you can do this on machines like a bike, treadmill or arc trainer but the key is as you decrease sprint time ADD RESISTANCE. This workout is fast and to the point. You will be huffing and puffing when it’s all said and done.
If I were you, I would do it with a friend since you could push each other, and have a little more fun.
After you do the sprints, do three sets of squats for a minute each time, with a minute’s rest in between sets. Then do three sets of lunges, and then crunches where you reach to the ceiling. If you can only do two sets the first few weeks (moving for a total of 30-45 seconds) that’s OK. Just get started and you will improve quickly.
CAN’T GET TO THE GYM? OPT FOR FUN FITNESS DVDS: If you want to do exercise DVDs I did an entire series of “Express 15” workouts with all different kinds of themes (cardio, strength, 30 Day Challenge, etc.), and they are available in a kit (comes with all the equipment you may need) or just the DVD itself. You can find the DVD on gotogabby.com, and the kits at Target. I workout with a brilliant trainer Mike Monroe who really knows how to help people work hard and smart. We created these specifically for those of you who “have no time.”
For other fun videos I think the Zumba Latin Dance DVDs look like fun workouts, especially for those of you who want to dance.
DIET:
If you want to make other improvements take a look at what is going into your mouth. Try to avoid sugary drinks (juice and soda), wheat products, sugar, and reach for more real foods (non-processed proteins, veggies, and fruit).
I find Dr. Sears routine a great way to jumpstart your body change. I love this way of working out because it doesn’t take a lot of time and it really works.
Remember to always check with your doctor to make sure it’s OK for you to exercise. If you need some motivation as you work out, just think about how great you’ll look this summer.
All my best, Gabby
Want more words of wisdom from Modern Mom’s Fitness Expert Gabrielle Reece? Check out this super athlete’s website at www.gotogabby.com, where you can also pick up Gabby’s Prenatal First and Second Trimester DVD Workouts.
