SAHM: The Workout

Being a SAHM is a rewarding beautiful mess, but what about YOU and YOUR needs? There are so many things from your pre-momma life that has taken the backseat- from an impromptu lunch date with friends, nights out with the girls, or even a chance to hit the GYM! Lunch dates transform into play dates, nights out with the girls turn into a mythical unicorn, and the gym? Eh, well yeah, the gym. I am going to go there. I hear the excuses, “I don’t have the time”, “I can’t afford a gym membership plus babysitting”, “I am too tired” and “what’s the point?” Believe me, I get it.  I am on the front lines with you, 24-7 battling runny noses (how can an itty-bitty nose produce that much snot!), prepping meals, wiping bums, keeping the peace between siblings, maintaining checkups, and running the errands. Yoga has so many benefits and compliments running, weight lifting and Pilates style workouts. Yoga permits the body to center itself, relieve stress, strengthen and correct postural alignment and simple improves sleep.

So, how do you find time to get fit, stay fit or maintain your fitness? Have I cracked the code? Absolutely not, but here is what I can share with you: you do not need a fancy gym, expensive workout equipment (body weight or a couple of inexpensive items will do the trick), or hours upon hours available to work out. The main thing you need is appreciation for yourself and self-love. First, appreciation: this beautiful mess you are in won’t last forever, although it feels like it will. Quicker than we think, the kids will be grown and have lives of their own. Appreciate the messiness of the daily mystery. Appreciate the process of getting fit. Getting fit is not just lifting a weight or going for a run. This brings me to my next point, LOVE.

Love yourself, and love your body for what it has done. I have the scars and stretch marks. Sure, I am not impressed with them, but I love them for what they represent: my two incredible boys, Aiden and Desmond. When I workout, my focus isn’t on what my body is not; it’s on how this is making me stronger. One workout won’t bring back my pre-baby body, but my post-baby body now has an incalculable amount of inner strength that was not there before. Finding the time to work out and staying the course is that much harder now, but completing that workout now is 100% more rewarding than before.

So how do you get in shape at home amidst the kid chaos? Planning and support. Plan your day around your workout. All you need is 30 minutes. Depending on the ages of your children, this 30 minutes can happen on a nap, during (dare I say) a kids TV show, after the kids go to bed or early morning  (yes, I went there).  Even better - get the kids in on the workout!

You have scheduled your workout time and are ready to workout. Now what? 30 minutes is plenty of time, but we need to keep you movin’ & groovin’ during the workout. I could bore you with the science but basically keeping your heart rate up burns the annoying fat calories and gives you a great metabolic response so you continue to burn calories while you have transitioned back into being mom (multitasking, we LOVE it!).

Set the timer on your phone or download the free app “Seconds” (you can pre-program the timer so you can just focus on the exercises).

Note: If you have just been cleared and are 6-10 weeks post partum, high intensity exercises are not recommended. Please reach out to me for additional recommendations: kat@kat.fit , I am here to help.

Warm Up 3 min:

2 mins- Jumping Jacks

20 sec- Bird Dog: Come to all fours, extend one leg out behind you, and look forward.

20 sec- Cat/Cow: Come to an all-fours position, round your back, and tuck your chin into your chest. Pretend to be a kitty cat

20 sec- Downward Dog: from a standing position, bend down and place your palms flat on the ground. Step your feet back to create an upside-down V shape with your buttocks high in the air. Straighten your legs, relax your head and neck, and look down between your legs.

 

ABC Workout 24 min:  Complete 3 rounds of 30/10 (30 seconds exercise/ 10 seconds recover)

 

Cool Down: hold each one for 30 sec

Warrior II: From standing position, step one foot back, placing the foot so that it is facing slightly outwards. Take your arms up in parallel to the ground, bend your front knee, and look forward.

Downward Dog: From a standing position, bend down and place your palms flat on the ground. Step your feet back to create an upside-down V shape with your buttocks high in the air. Straighten your legs, relax your head and neck, and look down between your legs.

Downward Dog (Walking): From a standing position, bend down and place your palms flat on the ground. Step your feet back to create an upside-down V shape with your buttocks high in the air. Straighten your legs, relax your head and neck, and look down between your legs. Bend legs as if you were walking.

Cat/Cow: Come to an all-fours position, round your back, and tuck your chin into your chest. Pretend to be a kitty cat

Child’s Pose: Sit on your heels, slowly bring your forehead down to rest in front of your knees, rest your arms down alongside your body, and take a few deep breaths.

 

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