the Busy Mama Workout

I hesitated to set New Year's resolutions because I was so busy adjusting to a new life with Lily.  After nearly 3 months, I feel well adjusted and back in the groove of everything: scripture study, girls nights, clean house, regular showers, and lots of playtime with Lily.  

However, my diet and exercise could definitely use some work.  And I graduated in Exercise & Wellness, so shouldn't I be the exercise cover girl?  Since January, I've been lucky to make it to the gym twice a week.  So here's to my Spring resolution of regular exercise.

In order to fit in my exercise, I need it to be short (30 minutes/day), fun, and easy to do.  Otherwise, I can find 101 excuses not to exercise: "I'm too tired," "David's working and can't watch Lily while I run to the gym," or "Lily gives me enough of a workout."  Sadly, that's not true.  As an infant who can't crawl at all, the only workout she gives me is for my biceps (which are actually looking pretty good these days).  I want to workout consistently because if I can't take care of myself physically, how can I take care of my family?  Exercise (even a low-key, 30 minute exercise) has to be a priority for me as a mom.

Here's my Busy Mama Workout plan:

Notes about my workout:
The AMA, CDC, and every national health organization under the sun recommends at least 25 minutes of vigorous cardio exercise daily.  But as a busy mom, cardio will have to be 20 minutes.  And that'll have to do Mr. Washington.

Cardio.  Pick ANYTHING that you enjoy doing that keeps your heart rate up (120-160 bpm).  Otherwise, you will hate your workout and give up a lot easier.  So, go swimming, bike riding, dance, try Zumba, running, or play JustDance.  And when you start to get bored, try something else.  My personal favorite right now is the free videos at http://www.blogilates.com/ This girl is cute, energetic, and encouraging.  Pick a couple videos, and go to town.  Even if you don't have a gym membership, there are SO many ways to get in your workout at home or in the neighborhood.  And don't forget, anytype of workout is better than none at all.

Strength training.  Alternate between arms/chest and legs/stomach/back every other day.  Your muscles actually grow stronger if you give them 24-48 hours of recovery before working them out again. Focus on doing one exercise for each of the major muscle groups: triceps, biceps, chest, back, abs, thighs, calves (follow the links to find example exercises).  This doesn't need to take more than 5 minutes, just choose 3-4 exercises each day.

Stretch/plyo.  Performing plyometric exercises and stretching will help you gain flexibility and balance as well as prevent injuries.  Again, 5 minutes a day will give you a lot of improvement.  Stretch major muscles groups (just like you learned in elementary school P.E.), focusing on sore spots.  Or give yourself a 5 minute yoga session.  There's tons of videos on YouTube.  Want to try something new that quickly improves your flexibility?  Try self-myofacial release with foam rollers.  I loved doing this at the BYU gym, but now I'm in need of a foam roller.

Saturday: do something active and fun as a family.  Don't stress about the duration or difficulty.  Just enjoy yourself and be active.

Sunday: do I even need to explain this one?  Give yourself a break once during the week.  Take time to evaluate your week and set new goals.

When all else fails, give it a try for 21 days.  Supposedly, 21 days forms a habit.  Shoot me an email or post a comment if you want to join in with me.  Us busy mamas got to stick together.