hello to all of those who read…
it’s thursday naptime and i should be working but since i am procrastinating i might as well be useful to someone (laundry is humming in the background so ok huh?)….i have had TONS of questions regarding exercise and diet…i have a degree in nutrition from Auburn and a great amount of experience at gaining pregnancy weight and losing it…(and nearly losing my mind over it… and so i share)…
i have kindof had some time lately to think “how to start” whether it’s some circumstance, exercise, diet, or a business….and this is what i have come up with – with special attention in the exercise department…..a compilation of magazines and nutrition text books with a “eiler-twist” of course….meaning a way to juggle taking care of a body while taking care of 2 kids, 2 businesses, and dear husband.
ten things i think are important -this is for you AG, KM and others…(LOL facebook people with all of your lists these days, 25 of this and 100 of that here is just 10)….
1. shoes: find a store that FITS people for shoes (like a small track store NOT large sporting goods store) and buy the ones that fit and are appropriate for your type feet (narrow/wide, tendency to pronate etc)- HUGE deal…also size…usually 1/2 size bigger than your heels size…plus ones that get miles put on them need to be replaced about every six months – assuming moderate exercise not light or marathons…. *narrow feet nike, wider foot bed needing saucony/asics etc… if you pronate you are going to have to spend some serious money on your shoes for arch support- meaning @100 or more….because they have a more serious sole…great shoes – not necessarily the cute ones- make a huge difference!!
2. music: HUGE must…a shuffle is now only about 45$… alot of mornings or really anytime it is the only reason that i go to the gym- so that i can have a little time with my songs – meaning a motivator!! make sure you know about Genuis on your ipod….wow…smart little guy!!
3.do: what do you like to do? walk, run? class, weights? if you don’t know you need to find out…..treadmill or elliptical? try them all again if you haven’t done them in awhile and find out what seems largely tolerable….
4. workout clothes: NOT!! your sorority tees from 10 years ago (or more)….not your husbands shirts or shorts that fit him…CUTE clothes, ones that fit, and ones that are flattering!! i made a deal with myself that i could get a new pair of shorts, etc. when i met milestones along the way… it really really does work…nike and addidas just came out with their soo cute things and there are tons of things to pick from… remember!! target has fabulous sports bras for only 16$ in every color….and i personally think they are the best….super feminine and soft..somewhat seamless…adjustable straps….did i remind you that they are cute?
http://www.championusa.com/Champion/Products/Women-Champion/Women_ShopByCategory-Champion/Women_SportsBras-Champion/Women_SportsBras_MediumSupport-Champion/CH6964.aspx
5. decide what your goals are: weight-wise where would you like to be or are you there? would you like to incorporate weight-training and if so to what extent is it important to you…. here is the hard part…as women, we need to pick up heavy things and i don’t mean children or groceries. weight-bearing exercise…yayaya…you know right? so in order to attain a shape that doesn’t jiggle as we get older and that will support a healthy long-term lifestyle…weight training needs to be a substantial part of your training routine. ugh, right? not so i don’t think ….can be fun especially if you know what to do right? SIDENOTE: being smaller is not enough…..skinny is a horrible goal because there is such a thing as skinny fat… you want to lose any pounds that you have slowly supported by your diet and a weight training routine…..as not to lose muscle that you have (*no offense skinny people…)
6. what you choose to eat: (notice i didn’t say diet)…it is so important to feed ourselves as well as we feed our kids…we make sure they get fruit, yogurt, protein, etc….and then we scarf a breakfast bar and forget to eat lunch and end up with goldfish right? then… tons of dinner and a cookie because we made it through the day??? sound familiar?….proposal …eat well and look great- emotionally detach from what we eat and make it a functionality just like our kids…just a thought!! *more coming….
7. out the door approach: i am approximately 3 minutes from the gym so it makes it very easy to incorporate a quick trip into a tight time spot…..but not everyone is in that position…soooooo…everyone has a front door right? still even with the gym close it is the very fastest to put my shoes on and head out the front door…..walk or run in one direction for a certain number of minutes and then turn around a come back….quick!!
8. free babysitter? the free kind is the kind that doesn’t know you are gone!! scenario!! leave before anyone is up and be back just in time to cook breakfast…works like a charm!! sunrise tomorrow is about 6:15….perfect….sounds painful!!?? not with a wonderful playlist, adequate clothes, a beautiful sunrise and a goal in sight….just think…you would be finished before the day really even starts….just a thought….it does work and it is the VERY BEST TIME to do a cardio workout….it is the most effective because you have been fasting for approximately 10-12 hours and your body is being fueled by fat stores….not what you ate for lunch or breakfast….you will feel a difference in your body’s efficiency throughout the day…you will be able to tell that you are burning more calories during the waking hours because of your time spent that morning…
**p.s. it really isn’t that early…you will barely feel the difference in your day…
9. weight training: we mentioned that right? we know it’s important but how to fit it in and what kind of time does it take? gym if at all possible but not exactly required…. but for sake of argument…gym- at least 2 days of weight training a week preferably 3…two days split between upper body muscles and one day for legs… i will post a workout for each of those days but best case scenario is someone in your gym to show you around….or better yet work with you a little while until you get the hang of it…. a concentrated, no stopping to chit chat routine should take about 45 min to an hour…i personally love to train with a short rest period inbetween sets and it counts as a cardio workout as well because your heart rate is up the whole time!! SWEET!! two things at the same time!
dispelling a myth quickly: lifting weights does not make you bulky!! you will not gain size that is not desirable!! a great workout routine along with a calorie appropriate day makes for a lean mommy!! the muscle mass that you build will help to make you leaner because it helps to burn calories while you are just sitting around (as if you sit around right?)…so a more efficient mommmy!! yay!!
10. one of the greatest reasons i hear for moms not working out is the time factor….for those of us that stay home…it is simply a matter of putting yourself on whatever list of things that you deem important that day….say to yourself that you are important enough to take care of and enjoy these years when we are supposed to be wearing our favorite size jeans and loving our skin… i think everyone agrees that if mom is happy everyone is even happier….so don’t have that conversation with yourself….”well….yaya whatever” just go…and think about how to work around it later…just don’t give yourself another option…
so these are my thoughts are a way to start…my thoughts are somewhat gathered but i will post more on any topic requested… until then…here is my favorite treadmill workout…
@55 min: (work up to it if not currently there)
3 min. easy walking pace … recommended 3.8mph
jump off (let treadmill run) and stretch…calves, hamstrings, and quads…
5 more min. walking …pick it up a little 4.0 mph
10 min. incline walk at 4.0 mph (gradually work from 6 to 12 on incline)…hold onto handlebars at 12
20 series of sprints…. (take incline to 0)
*run 1 min. on most comfortable hard run suggesting 7.0 to start and jumping to sides of treadmill for 1 min. rest…run as quickly as you can meaning work up to past 7MPH
walk at 4.0 mph for 10 minutes no incline
cool down 2 minutes…
stretch again…..and you are done!!
outside routine….just book it or run….for 45 min to an hour…
i hope that this helps…AG, here ya go!!…
bikini season is weeks away girls…weeks!!
all of my love to my running friend bebek & sam…
