This post and video are from guest expert, Nichole Kellerman (www.nicholekellerman.com).
Being a personal trainer and a health & lifestyle coach, most of the women I work with are busy mommas, and they always come at me with the same excuse.
“I Don’t Have Time For Myself!”
Here is what I have to say: You DO have time, it’s just about being creative and slipping it into your day where you can. You don’t need 60 or even 20 minutes to get in exercise, all you need is 10 minutes. YEP you read right, 10 minutes!
So I have created a special program you, momma! These 5 exercises you can do ANYWHERE!
I have created a Printable Fit Momma Work Out Routine and a 10 page Stretch Routine so you can be fit and flexible anywhere.
I guarantee you have never felt stretches like these!
Just print and follow, with these detailed pictures and descriptions: Click Here to download now.
So again, you can do these anywhere:
- While brushing your teeth
- Doing dishes
- In between commercials
- At your child’s soccer practice
- Make it a family, after dinner routine
- When the children are getting crazy, do this with them, they just need to motor out some energy
- While doing laundry
Being fit and healthy is a must for you AND your family. Your actions speak much louder than your words. If your children see you doing this, they will think is “normal” and just naturally take care of themselves, forever.
I know that your children are your life, and you would do anything for them, so know when you are giving to yourself, you are ultimately giving to them as well. If they take care of themselves they will never have to worry about being bullied at school, being regularly depressed or sad, and most importantly, will never have to worry about disease, cancer or illness in the future.
Yes, you have that kind of power, just by your actions! I believe in you!
And here’s a written review of what’s in the video:
Fit Momma Routine
Do 30-50 repetitions of each exercise, 1-4 times: 3x a week.
Remember, be creative!
1.Squat (see video for visual example)
-Get a chair, bench or something you typically sit on and place right behind you
-Feet shoulder width apart, or slightly wider -Sit back as if you are going to sit in the chair
-Heels are super glued to floor, they never leave floor as you squat back
-Make sure knees never go over toes
2. Alternating Lunges (see video for visual example)
-Step out, slightly in front of you and drive hips down to the floor, think of down, not out.
-Make sure knees never go over toes
-Ideally have 90 degree angles at each knee, if you have knee pain start shallow and work into it as you get stronger
-Keep core tight (belly button to spine)
-To make harder you can do walking lunges or back lunges
3. Chair Push-up (see video for visual example)
-Grab a chair, bench or you can even use the stairs
-Hands slightly wider then shoulder width apart
-Keep core tight (belly button to spine)
-Butt down, slowly bring chest to chair, and back up
-To make harder move yourself closer to the ground, either go down another step, find a lower surface, or for the hardest level go to the ground
4. Planks (see video for visual example)
-On the floor, start of forearms, beginners start on knees, more advanced
start on feet
-Keep core tight (belly button to spine)
-Butt down
-You are going to just hold this position for as long as possible, ideally 30-50 seconds then slowly increasing the time 5 seconds every week
5. Cardio Dance Party (see video for visual example, seriously, HA!)
-Put on your favorite jam and DANCE! DO NOT SKIP THIS! This is vital for your health, happiness and heart 🙂
-Let go, have fun, be silly, get out of your head and into you body
-Grab it kiddos and *all out* go for it, your body needs this
About Nicole: Nichole Kellerman, is a certified personal trainer and massage therapist with the drive to help as many women as possible be fit, healthy and happy, all while having a blast! Having struggled with her weight and self image in the past, she has now dedicated her life to
showing women how to love their bodies and get that head-turning confidence they all deserve! Learn more about Nichole at http://nicholekellerman.com
So, Ladies: What’s kind of exercise if your favorite way to break a sweat? Let us know in the comments!
So grateful to have you here, Nichole– Thanks for the awesome video!
Thanks Lisa, I love to be apart of it!
If any of you ladies reading have any questions at all about fitness, health, weight loss, exercise, anything you think I can be of any assistance, PLEASE ASK, comment below. I love, love, LOVE, talking about this stuff (probably a little too much actually ;).
Ask away, I am here to help!
xo,
N
Great info! Creative and simple 😉
AWESOME! Thanks for this, Women! I LOVE this! Easy. Integrated into MY LIFE. Playful (soooooooo glad you added te dancing!) Here in MY home! WonderFULL! okay… here I gooooooooo!
Nicole.. you are a great teacher!
Thanks for posting, Lisa!
Thanks! Love the emphasis on Fun and Just Do it!
This is inspiring. My challenge is a 1-year-old that is still waking up a lot at night leaving me with very little energy during the day. I feel like lifting his 28 lb. body all day IS a workout. At this point, do I prioritize sleep or exercise? I just feel exhausted.
Thanks so much Nichole and Lisa! This was a great video. It’s so doable.
I also LOVE that you included the dance party. I have found that it is one of the best ways for me to exercise with the kids around. It helps me not get frustrated on the days I can’t get out and exercise alone. Plus, the kids enjoy it so much. (And it makes me feel younger.)
Hi Nichole!!
This was fantastic. I think my favourite one is the DANCE PARTY!!!!
Great to know that I have fun while exercising.
And btw, I am not a busy mama but I think we all find it challenging to make time for self care and fitness.
Thanks so much.
Bahieh K.
Hey Kelly- Yes you are correct about the sleep prioritization :). Sleep always trumps exercise and diet. Not to say let your diet go down hill or get less exercise, but sleep is always #1!
Lets brain storm here, would your husband be able to switch off with you at all? I’m sure your son or daughters body has just became “used to” waking up at a certain time. This happens to us adults all the time. For example if we decide to have a big piece of chocolate cake (or something sugary) at 9pm, for 3 nights in a row, after that our body becomes “used to” the chocolate cake (sugar) at 9, even though we don’t NEED the cake our body makes us feel like we do.
Same with waking up, this happens to me all the time. I get up to go to the bathroom at 2am for three nights in a row, that whole week I wake up at 2. So here is what I do- #1 just being aware that this is a pattern my body is stuck in is the first step to change. #2 Just fight through it, I put on relaxing music, deep breathing and try to fall asleep asap.
Now I know you can’t do that with your 1-year-old, but just being aware this may be a habitual thing, maybe you know of ways you can break the habit, be creative. 🙂
Lastly, get 20min naps in when your child lays down for a nap. This is a great way to re-charge…but nothing longer than 30min, if you do you will be more tired than before.
Let me know if you have any other questions! Thanks for asking!
Stacy- Yes, dance parties R-O-C-K! Try to challenge yourself by bumping up the duration every week. Say if you do one song that is 3min, try a longer song, or two songs without a break. This is just like interval training ( http://www.nicholekellerman.com/?p=100) burn MORE calories in LESS time! Yeah baby!
Rock out sister!
Great info. I love it – I have 4 children and we have “Car dance parties”. We are in the car so much going from activity to activity that I blast some good tunes and we move in our seats, kicking legs, pumping arms, singing at the top of our lungs. I have been able to sneak in exercise but I’m finding my arm strength has gone down since I don’t need to carry my babies anymore (they are 5,6,8, and 10). I can’t even do a modified push up but my legs are very strong (lots of squats and lunges aren’t a problem, I also run and bike ride). Any suggestions for upper arm strength on the go to get me to the point of doing a good push up? I’m bored with triceps dips and against the wall push ups :(. Thank you Lisa and Nichole!
Nichole,
I’m back with a question 🙂
I was inspired by this yesterday and did lots and lots of squats throughout the day! Today I’m sore. Yay.
My question, if I’m still sore tomorrow, should I do the squats again, or not? I’ve heard people say that you shouldn’t work a sore muscle, but that seems pretty hard to avoid. Would love to know what you think.
Hey Jennifer!
Okay, so here is the thing about the push-ups, we alllll hate them 😉 I still suggest you do them, but progressively make them harder.
Stairs are a GREAT way to do this. So right now you are against the wall that is like a level 1, next move to the stairs (maybe like the 4th or 5th step, it depends on how tall you are) that would be like a level 2 as you move down the stairs the level gets harder. On the floor, on your knees even harder, on your feet the hardest. If you don’t have stairs easily accessible, just get on your knees and do as many as possible.
You just gotta push it here sister, I know you got it in ya ;). The only way to get that strength back in your arms is to push it when you are uncomfortable. Uncomfortably means we are getting stronger!
Another great arm exercise that I LOVE is called Arm Walks. Here is a work out clip from my program The Ultimate Body Mind Experience ( http://youtu.be/2mbM5CHeLmQ )These will also get your arms toned and tight in no time at all.
Try these suggestions and let me know how it is going for you! Do not hesitate!! 🙂
You’re going to do GREAT!!
You are right – Okay, I’ll push myself. I’m never sore after my workouts. I feel “tight” sometimes but not sore so I obviously give up before I work it. I also joined your website for daily newsletters and I’m already moving my hips and not stretching my hamstrings. I feel a difference – it is just what I needed. Now to add Arm Walks!
Stacy, you’re awesome!! You already have done the work out, A +++ sister!
That is a great question, thanks for asking!
Okay the thing with strength work. You want to always give you muscles, at the very least, 24hours to recover. Yes, you heard right, do not work out a sore muscle, because when you are doing strength work you are basically braking down your muscle, so it can grow stronger. BUT if decided to work it out while it is still recovering (sore) then it is basically pointless because you are re-breaking down what you did in your last work out. Does that make sense?
So here is what you can do. If you work out on the regular’ switch body parts. Like M-W-F is lower body T-Th-Sa is upper. If you are going to do the work out I designed for you, then do it every other day, or if you are not recovered by then do it every three days with a walk or jog in between.
Let me know if you have any other questions!
Get it girl!!!
This is inspiring! Looks very doable, and I love your energy, Nichole! I’m guilty of avoiding exercise because I often don’t have 30 whole minutes at a time and feel it’s not worth it if I’m not going all out. Good reminder that every bit counts, and fitting it in is better than giving up. 🙂
You totally got this Amy 🙂 all you need is 10minutes!
Keep me posted on how this goes!!
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