Being a mom is a full-time job in itself! As a mother of two energetic boys with a full time career in fitness, Kristy DiScipio, of Equinox Fitness, shares tips that have helped her lose the baby weight, reduce stress and balance home and work life. Below, please find some tips to help you slim down and calm down:
SCHEDULE IT IN: As a mom, you are the ultimate multi-tasker, NASA comes to you for advice on how to run the Command Center. But, do you put everyone else’s needs ahead of your own? Put yourself on the top of the to-do list and schedule your workouts on the calendar just like any other commitment. Make an appointment with yourself and keep it.
OH PLEASE TAKE MY BABY (WELL ONLY FOR A LITTLE WHILE): NO Guilt, NO Regret. Before you join a health club, make sure it has child care that’s safe and fun for your little one and also will keep them entertained as they get older. Be sure to ask about age ranges as some clubs begin accepting babies as soon as 3 months and others 6 months. I use kids’ clubs here at Equinox and my kids LOVE it, they have computers, books, creative play toys, arts and crafts, and DVDS so even older kids can play while you work out. Typically, gyms set a two-hour maximum on babysitting. While your little ones are happily playing, aim to exercise three to five times a week for 30 to 60 minutes each time and do a combination of cardio and strength work. Or better yet, take a class. Get your heart pumping with Cycling, Boxing Boot Camp or a cardio/sculpt workout such as Chisel’d or get your Zen on with a yoga class.
EXPRESS YOURSELF: Get your Vogue on and Dance. Dancing is a super calorie burner and cardio workout. Crank up your iPod, toss in a DVD, or take a dance class at your gym or dance studio. The key ingredient is to keep moving. According to the Mayo Clinic, for a 140-pound woman, one hour of dancing burns about 300 calories.
DOWN-DOG PUSH-UPS: Whether you are a Yogi or want to get down and play, try the down dog push -up. From Downward facing dog Push-up with 1 leg lifted. Keep the elbows in, hips high, lower your chest to the floor between your hands on the exhale and inhale back up to down dog split – 5 on each side. It’s ROUGH! But very efficient if you have about 30 sec.
SCHLEP BETTER: When carrying you baby, the diaper bag, the stroller and all the other necessities, make it a point to alternate sides to even out the balance of your working muscles.
INVEST IN A JOGGER STROLLER AND A BABY CARRIER: Walk, jog or bike whenever possible, and place your children in a stroller or child carrier. The extra resistance will make the workout all the more efficient. Great cardiovascular benefits, toning for the legs and core. You can also use the stroller as extra balance so you can do plie squats to tone the inner leg muscles, two hands on facing the bar and get in some squats to hit the glutes and turn side ways with one hand on the bar for leg swings, a great dynamic stretch for the hip flexors.
USE BABY AS WEIGHT: No time to fit a workout in at the gym? Work out at home. Incorporate your little one into your workout. Walk up and down the stairs with your child on your back in an infant carrier. Hold baby in front of you as you do squats and lunges, great for glutes, core and leg strength. Sit baby in front of you as you lie on your side and do leg lifts, gear up for summer swim suits. Find your inner comedienne, laugh and joke with your baby as you do burpees, jumping jacks or while running in place, laugh your butt off! If your baby is in its walking stages, play follow the leader and have them march in line with you. Simon Says is also a big favorite of mine when your child is in their toddler years. Be silly, outrageous and most importantly have fun!
GOODNIGHT MOON, PRE-BEDTIME RITUALS: Down regulate both yourself and you little ones with some child friendly yoga. Let your imagination run wild as you become the down-dog, angry cat, wild child, silly monkey, yawning lion, and the lounging buddah. Tell stories of imagination as you work through each posture, creating an environment of serenity and imagination. My kids loved this while I read to them Where the Wild Things Are and I Love You This Much and also Curious George.
PLAYTIME: Get out of house and head to the playground or local park. Swing across the monkey bars, climb stairs, do step-ups, triceps dips, and push-ups on the park bench. Some city parks have built-in circuit training, called parcourses, there is one in my neighbor hood at Seaside Park in Marblehead. Both I and my kids love this outdoor challenge. We make it a game and have lots of fun and it doesn’t seem like exercise at all. There are multiple stations throughout the park/trail, with equipment and suggested exercises, such as doing push-ups, ab curls, ladder drills or climbing stairs. Each station offers a suggested number of repetitions based on your fitness level and even has pictures/diagrams of the exercises.
Wear a pedometer and get to 10.000 steps! I just downloaded an Application for my iPhone called, All-In Pedometer. It is super easy to use and makes it easy to track your daily activity
Stop eating all the kids’ leftovers!
Walk kids to school. Jog back home to get an extra cardio/calorie burn.
Use a stability ball instead of a chair at your computer. Great way to tone the core muscles.
Cut down what you eat by 1/3
Take stairs no escalators
Hula hoop with the kids.
Get 8 hours of sleep a night and most importantly have fun!
When I read these tips it just seems so easy! So why am I off-track most of the time??
What ideas do you have to add? What works for you? Share your goods, friends!
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