Check out free tips on exercise, nutrition and lifestyle to help you start getting back on the fitness track!
Everything is always made more difficult. Whether that be what to eat or what exercise program is best. Truth behind these arguments either it worked for the individual selling or it's gimmicky. Either way there are certain things that should not be negotiable for moms. So many times I've seen fitness tips for moms that are like be plant based or be keto and the wonder is how is that helpful. What if mom isn't able to do either or in the case of exercise what if she isn't able to perform that type or intensity of exercise. Inside we will go over things that boost any one's health and improves every mom's body. There won't be any talk of what is the best exercise or what is the best diet because we have come to know that the answer to both of those is the one you will do. Let's dive in.
5 Fitness tips for moms to have an amazing body
Mom’s get the raw end of the deal their bodies get completely turned upside down from pregnancy, then labor and then postpartum. They carry the child for 40 weeks, their back changes alignment, their joints become more lax and their abdomen gets torn to shreds. Doesn’t sound like there’s a benefit to any of what they went through. It doesn't seem that way but truth is mom's develop something that cannot be seen: mindset. A mother's mindset changes tremendously and there is a focus that is developed that was not there prep pregnancy. Generally mom's just need to know what to do and have some sort of information or guidelines. Fitness tips for moms are many but how can they be implemented and which ones are the best ones to do. Then which ones are sustainable for a mom let alone are sustainable in each stage of being a mom. Being a new mom is very different than having teenagers. There are fundamental changes that can be made and implemented for a lifetime no matter the stages. As a mom the goal should be hitting doubles not home runs. Every decision should be one that leads towards future improvement and not just improvement but great improvement. What are the typical issues that plague mothers? Sleep, nutrient deficiency or imbalance, time, hydration and knowledge implementing more physical activity.
sleep and health
Sleep is probably the most important thing that anyone can do. Sleep dictates whether you are successful in weight loss, muscle building or recovery. Poor sleeping habits will even eliminate the best diet around. Could you imagine eating completely perfect and the scale never budging or worse going up. If you’re a new mom and taking care of baby sleep when the baby sleeps the body will adjust to your new rhythm and allow for more energy and a better body composition. If you don’t have a new born sleep 8.5 hours keep a regular schedule and this can be achieved by having a bed time and wake time. Literally I have told people not to exercise because it was interfering with their sleep. Sleep is so important for hormonal health, recovery and body composition that getting rid of exercising altogether to maintain quality sleep sometimes is the healthiest option. No matter the age or the fitness level everybody can work to be better at sleeping and moms need their rest.
Eating only diet foods?
How many times have you heard eat egg whites and chicken breast? Or eat broccoli? One these foods always leave you wanting more. Two if you are new mom then you will not have nutrients to breast feed or help the body recover from pregnancy. When eating leaner foods the micronutrients deficiencies start to add up. Micronutrients are things like vitamins, calcium, zinc, magnesium and much more. These all help maintain homeostasis within the body. Hormone production is directly affected by proper micronutrient intake and directly impacting energy and body composition. Implementing foods that are on the bad list like red meat, eggs, yogurt, fruit and real butter can make all the difference with overall health. For foods that are said to be bad they sure are the most nutrient dense foods we can eat. Now if personal preference does not allow for these foods utilize a plan that will incorporate foods that can meet all of micronutrient requirements.
I DON'T HAVE TIME
This is by far the biggest issue I hear from so many clients/ prospective clients that they do not have time. Truth is it’s what a priority versus what is not is. That can hurt to hear but it’s true. Story time I was a manager at a gym and most of my days were 15 hours long. I could walk out of my office and go workout. How many times did I walk out there and workout? Zero because I prioritized my work over my health. Then I opened up a gym and it was a beautiful facility that I focused on my exercise and work. I neglected my sleep though with most days consisting of 4 hours or less. My health was wrecked. Why tell this story? It’s hard to prioritize health when consistently having to think about paying bills and taking care of your kids. That’s why a hard schedule has to be established and boundaries must be put in place. Without it our health will be the first sacrifice and before we know it will be too late to fix.
This kind of ties in with micronutrients but hydration is very important for overall health. Balancing sodium and potassium are huge for maintaining a steady energy throughout the day, especially post exercise. Losing water from the muscle is inevitable and not replenishing it can be detrimental to daily task. Sodium and potassium help regulate this. For hydration this wouldn’t a conversation without mentioning water and the benefits. Water is our flushing out mechanism. It helps transport waste out of our bodies. It helps with red blood cell production and improves digestion. Improves skin, helps keep energy and muscle function up. Losing sodium and potassium along with water can make life difficult as a mom. A feeling of lethargy will be felt by mom and the thought is the kids are draining me but truth is the body is dehydrated.
IMPROVING PHYSICAL ACTIVITY
If you look at any of our other blogs this one will pop a lot because improving physical activity is the easiest way to better body composition and expel less strenuous energy. Walk for 10 minutes post meal. Not only does this help curb the glucose spike and increase digestion but it provides 20-30 minutes a day of cardio or physical activity whatever you want to call it. In a week of doing this 140-210 minutes maybe more physical activity can be achieved. Other things that can be done is simply getting up and moving for ten minutes every hour. If none of these are an option then simply play with your child or children and use this as your physical activity. Moving more is very much within a mom’s control. This should be the easiest one to achieve.
Tips for moms to have amazing bodies can be made simple while eliminating strong opinions and not allowing some one to tell a mom this is the best exercise or this is the best diet. These are all tips that we all should already be implementing in our lives and make it easier to have a cornerstone set for whenever a diet or workout program is decided upon or whatever is best for mom's situation. Sleep is an important piece to success almost anywhere. From cognitive function, central nervous system and recovery sleep is so important. Plus it plays a major role in healthy hormone production that ultimately leads to one being healthy. Getting adequate micronutrients is much the same it keeps the thyroid healthy, improves immune function and helps with other important functions such as hydration. Further with hydration we see improved energy, skin and flush the body while improving digestion adding to the prior two. Prioritizing becomes easy once implementing these changes and gets rid of the notion there is no time. Lastly implementing daily walks post meal will give more time to the day and reduce the cardio needed to be done. These tips can help get moms the body they want and simply adding resistance training to the above tips will complete the plan.
Looking for help let us know we’d love to chat.