Check out free tips on exercise, nutrition and lifestyle to help you start getting back on the fitness track!
Busy lives, short on time and lack of energy is pretty common amongst mom's. What if working out only took 5 minutes of your day and it could help get the desired results? The good news is it can and recent research shows in as little as 5 minutes of intense bouts of exercise can yield similar results to longer workouts. Tips are inside with a Time Crunch workout ebook available for free.
We all know how important it is to move your body and get in regular exercise.... but life gets busy especially as a parent. Things pop up all of the time.
It’s all too easy to move your workout to “tomorrow.” And in reality, that’s what most of us end up doing.
FACT: Missing workouts and failing to follow through on commitments to you doesn’t feel very good.
It doesn’t have to be that way. There is a solution.
Results can still be achieved with at home quick workouts.
Fitness for moms starts by keeping the workouts simple, which means all you’ll need is a workout mat, the stopwatch/timer on your phone, a water bottle, and a towel.
These workouts might not take a lot of time, but they WILL help you achieve serious results. Not just in terms of helping you become stronger and fitter, but in building your confidence, and grooving a fitness habit that can last a lifetime.
In fact, I created this ebook (in part) to help you uncover one of the most important keys to fitness:
Consistency! “not enough time” is not an excuse to skip your workouts.
A little intentional movement (aka exercise) every day will do more for your fitness and your results than an occasional workout marathon.
That’s not even mentioning all of the incredible health and energy benefits. It’s definitely something that should be included in any fitness for moms or fitness for dads program.
WHY MAKE TIME FOR FITNESS?
You’ve heard it all before: exercise is good for you, can help you lose weight, blahblahblah.
If you’re not currently working out, the idea of getting started can seem overwhelming.
After all, you’re busy with everyday responsibilities – job, family, children, home, etc.
But getting regular exercise is less of a time commitment than you may think, and the PAYOFFS are definitely worth it ... both now and into the future!
Cut your risk of heart disease. Working out strengthens your heart and improves your circulation, boosting blood flow and oxygen levels in your body. This helps lower your risk of high cholesterol and triglycerides, high blood pressure, heart disease, and heart attacks.
Improve blood sugar and insulin levels. This cuts your risk for type 2 diabetes – and also helps manage it if you’ve already developed it.
Boost your mood and mental health. When you work out, your body releases chemicals that help reduce stress, lift your mood and leave you feeling mentally refreshed.
Build your bones and muscles. Regular exercise can help build bone and also slow the loss of bone density that comes with age. Plus, strength- training workouts can help you maintain / increase your muscle mass and strength.
Improve your sleep. It can help you fall asleep faster AND stay asleep longer.
Cut your risk of some cancers, including breast, lung, colon, and uterine cancer.
Improve your sex life. Consistent workouts can cut your risk of erectile dysfunction and help improve function if you already have it. Exercise can also boost women’s desire.
Keep your brain healthy. Regular exercise encourages your body to release proteins and chemicals that improve your brain’s function and structure.
Control your weight. It helps you burn more calories, a key part of weight loss, and helps you build and maintain metabolically active muscle tissue.
Lowers risk of falling. Especially for older adults ... doing balance and strength exercises
(on top of moderate cardio workouts) can reduce the risk of falling down.
Quit smoking. Studies show that exercise can actually make it easier to stop smoking by cutting cravings and withdrawal symptoms.
Improve longevity. Being active helps protect you from dying early from the leading causes of death, like cancer or heart disease.
HOW MUCH EXERCISE DO YOU NEED?
At home quick workouts should help parents get more bang for their buck.
Which in this case means TIME, EFFORT, and ENERGY.
Health experts recommend that you get at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity.
Moderate activity includes things like walking, swimming, mowing the lawn.
Vigorous activity includes jogging/running, kickboxing classes, or indoor cycling.
They also recommend fitting in two strength-training workouts every week.
At home quick workouts should consist of a mix of strength work with moderate and vigorous-intensity conditioning exercises, which means they will help you cover all these.
YOUR MUSCLE-BOOSTING, FAT-BLASTING FORMULA
Are you ready to learn one of the secret formulas many trainers use to create fat- burning and muscle-building workouts?
It’s based on something called Peripheral Heart Action (PHA training). It has been around for decades, and it's incredibly effective.
PHA-style workouts put together exercises in a way that increases strength AND your body’s maximum oxygen consumption (cardiorespiratory fitness).
Basically, the exercises work different muscle groups back-to-back – commonly alternating between the upper and lower body.
That means that during the workout, your body has to direct blood flow to different muscle groups, which can have a powerful impact on the workout intensity – and your fitness!
At its simplest form, that could mean alternating:
Squats + Pull-ups Lunges + Rows
Deadlifts + Push-ups
It’s important to pace yourself if you aren’t used to these kinds of workouts because they have a way of sneaking up on you.
BEFORE & AFTER EVERY WORKOUT DO THIS
We’ve included a warm-up and a cooldown for you to do along with each workout in this eBook.
When you’re in a time crunch it can be tempting to skip these but ... don’t do it! Both are vital parts of your workout.
The warm-up primes your body and helps pump more blood and oxygen to your muscles. This is important not only to make the most of your workout, but to reduce injury.
The cooldown helps your body’s systems return to normal – your heart rate, your respiration, etc. This is also important for your muscles and your overall health.
OTHER OPTIONS FOR THE GYM
Quick workouts can be achieved at the gym as well. Many times we mistake quick workouts for at home and would be rather ineffective in a gym setting. For instance combine a lower body movement with an upper body movement move back and forth. Bench press and after the set during the rest do air squats and when back squatting do push ups during the rest. In these instances there is not many stations being used rather time is saved not waiting on somebody using a particular machine or station that is needed. There is also the usage of combination or superset exercises that can pair biceps and triceps, deadlifts and pull ups. When doing this rest time is cut out of session by working opposing muscles or simply creating a metabolic workout that can give a calorie burn long after the workout is done. Simply using compound exercises such as shoulder press, back squat or a few others will allow the exclusion of isolated exercises. With these methods at ones disposal it literally can only take 20 to 30minutes to complete an intense and highly rewarding workout.
EQUIPMENT FOR AT HOME QUICK WORKOUTS
One of the best pieces of equipment for quicker workouts that can be done almost anywhere is the TRX suspension trainer. With this piece of equipment a total body workout can be hit within 20 minutes. Resistance bands or monster bands can be similarly used to travel anywhere and get a full body workout in. Dumbbells and kettlebells are also great tools that can be used in at home quick workouts with the ability to utilize them in compound lifts or metabolic conditioning so whatever the goal there is always a method that can be utilized whether there is a gym fully equipped or there simply is one monster band to use on a work trip the work can be done. For at home workouts methods do not need to be conventional and research continues to show that the old workout models are really not that effective and many cases new data supports workouts at high intensity for 10 minutes can yield significant results and there is no need to hit those old 60 minute benchmarks from years and years ago.
For parents time can be a challenge but to say there isn’t time it’s not accurate. Exercise is timed so it can be adjusted to your needs. At home quick workouts can be as low as 5 minutes. Working out can take less time than scrolling Instagram, looking through emails or a TV commercial sequence. With the ability to adjust workouts there can be variety leaving a refreshing feel and not adhering to a strict schedule. This enables workouts to work around specific needs and not doing something that is dreaded. The benefits of working out are too vast to pass up and should never be neglected. Fitness for moms and fitness for dads must have flexibility and at home quick workouts are perfect.
Having trouble creating workouts we have a resource for you. 5 to 20min workouts right here!