MOM WORKOUT- Immediate Stress Relief

So I keep getting Happy Mothers Day greetings days after the event. Obviously my daughter had been groomed to say this continually until the day fit.

Exciting things are happening in our house, well for the kids. We have a birds nest on our windowsill. The momma had layed 3 eggs that hatched today. We have three baby birds, a mother and a father that is always around bringing food to the nest as well. Kasia is over the moon, she checks on the birdies every 5 minutes, and I must admit I love it too. We are sharing time learning about the birds and just "watching" them.

Busy Mom Fitness
I completed a 2 circuit Tabata workout today again without a single crunch. My workout was very short, maybe a bit too short but I was feeling congestion in my chest and having no husband help this week I decided this was enough for me. I still felt the need to workout as a form of stress relief and craved that sense of accomplishment for myself. I bet if I didn't workout most days I would skim through life never completing anything for myself in the day. You can still pick up your free mothers day program at the bottom of the Tabata post

I made a great homemade pasta sauce yesterday during my prep day as organic cherry tomatoes were on sale this week. The girls love pasta, it's an easy meal for all of us.

PREPARE YOUR FRIDGE

I had a great mothers day, despite the fact my husband was away. I took the girls to their swim lesson with the help of Nana and Grandpa then we all headed out for brunch. Kasia did a mother day performance at her school on Thursday, where all the children danced and sang, she is 3. I had tears in my eyes as I videoed it, then she came over to me with a white rose afterwards. My nephews class was up next and I got a video of him as well. She continually peeped "happy mothers day" all weekend long.

This morning I met my best friend for coffee and she told me a typical funny mom story. She has a cat, a fat cat. Well the cat was losing weight so she took the cat to the vet fearing the worst- diabetes, kidney disease. 200$ later the tests showed nothing. A week later she noticed that the dial on the automatic cat food feeder had been tampered with and her cat was only getting half the portion of food he normally gets. Her toddler confessed. She now has a thin cat, a 200$ vet bill and a guilty toddler. This is the second "pet food" incident I have reported about in 2 weeks. Mothers, check your pets or pet food. (Kasia ate Sammy's food the other week and threw it up at school the next day)

I walked home after hearing this innocent story to perform my Busy Mom Fat Loss workout out on my back deck as my baby watched me. I only performed 10 exercises once through because I am just getting over a chest infection and a sleepless weekend of parenting on my own (as both girls were suffering this weekend as well).
Listening to my body I performed my Busy Mom Fitness workout- kettle ball swings 20x, side step kettle bell swings for lateral hip stabilizers, push ups, spider man pushups, step ups, 1 arm push press, full weighted front squat, x body mountain climber, bent over lunge row, squat high pull. I did not perform a single crunch, worked every single muscle in my body and spent about 10 minutes sweating it out. This was enough for me today to keep active.

I went inside and "PREPARED THE FRIDGE" for the week. This involves cutting up the fruits and vegetables so the kids have readily available snacks, making a pasta sauce, grating a brick of organic cheese for kid snacks and getting rid of anything that is starting to get a bit gross. We now have cut peppers, cantaloupe, strawberries and cheese for snacks.

MOTHER OF THE YEAR

Check out this video I got for mothers day, the funniest thing I have seen in a while. MOTHER OF THE YEAR.

Enjoy a laugh,

Jacqueline

Don't forget to sign up for your free 4 week Mothers Day Fitness program at the end of last days post.

Tabata- Busy Mom Fat Loss

The Quickest Way to Busy Mom Fat Loss.

Moms have it hard enough without having to worry about losing that pregnancy body. Research indicates short burst high intensity resistance training is ideal for fat loss and proven to improve cardio vascular fitness. That’s right no need for cardio. I know ,I know you have heard it all before, there is a magical home fitness program for mom, but what exactly is it? Let me show you. The scientific name is metabolic acceleration training and it comes in many forms such as strength supersets, total body circuits and Tabata’s. What??

Metabolic Training- this type of training is short and nasty. You are most likely aware and/or using some form of metabolic training for fitness as it is conducive for our busy mom life style. The Tabata protocol is by far the superior form of metabolic training for maximum fat burning. Dr. Izumi Tabata is a Japanese researcher who published a study in the journal Medicine and Science in Sports& Exercise in 1996. The conclusion of his study indicated 4 minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Metabolic training pushes the limits of your anaerobic system to get maximum fat burning results using the oxygen debt factor. The Tabata 4 minute interval is the superior form of metabolic training for fat burning, so this type of interval is the best of the best. The Tabata Interval requires 4 minutes maximal effort exercise done in a 20 seconds work/ 10 second rest interval. Nothing fancy is needed you can do an all squat Tabata meaning 20 seconds of squats rest 10 seconds and repeat 8x. Each 20 second work interval can yield approximately 15-18 squats if working to your maximum intensity.

How does this affect you as a busy mom? It just so happens that ideal fat burning exercise is short, 4-12 minutes short. Great news for you, because that is probably all the time you have to commit to a workout. You can manage short workouts while sleep deprived and under stress and still get results. Body weight exercises are more than sufficient, so workout anywhere, anytime. Intensity is the key factor for fitness, work to the best of your ability whether you are a beginner or advanced.
I hope this article has educated busy moms about Metabolic Acceleration Training and has inspired mom’s to exercise, even for 4 minutes.

I have designed a special Mothers Day Gift for all Busy Mom's which includes 4 different forms of metabolic training including the Tabata interval. This program has variety including strength supersets, total body circuits, Tabata’s and stability circuits to better your success.

To get a free 4 week BUSY MOM FITNESS program delivered to your inbox visit sign up below.


I would love to hear any comments about the program.

Jacqueline Gradish, BSc, CPT, Medical Exercise Specialist, Pre/Post Natal Specialist

Erica Ehm's Yummy Mummy Club

To all of the Yummy Mummy's I hope you enjoyed the Article this month regarding Metabolic Acceleration Training and the Tabata.

Like promised pick up your free 4 week Busy Mom Fitness Program by signing up below. From one mom to another, Stay Strong.



I would love to hear how you are doing using this program. Please comment and feel free to ask me any questions.

Sincerely,

Jacqueline

Fat Loss Workout for the Sleep Deprived Mom

Ladies/Moms,
I did forget to mentioned the most important mom feature of all (after a sleepless night myself) Working out while Sleep Deprived. Short workouts such as the ones provided as the FREE MOTHERS DAY GIFT for all Baby Bump Busy Moms are manageable to complete while sleep deprived without disrupting results. Please note if you can always perform 1 less circuit in the program and still achieve significant results if that is all you can manage due to lack of sleep. Workouts longer than 20 minutes while sleep deprived are counter productive and may lead to early onset of overuse injuries.

Once again enjoy, I have reformatted the program so it will arrive in one piece to your inbox immediately.





My Busy Mom Fat Loss workout today after a sleepless night was Day 1 of the free mothers day workout you can receive by signing up above.

Jacqueline

MOTHERS DAY - FREE 4 WEEK BUSY MOM FAT LOSS PROGRAM

Mothers day is fast approaching and I wanted to prepare a gift for all of you mothers. I have created a free BUSY MOM FAT LOSS Fitness program just for you. The program is 4 weeks long with 4 workouts per week. Workout charts and exercise photos and descriptions are all in there. Each workout should take approximately 20 minutes including warm up and stretching.

The 4 different workouts I use are segmented into STRENGTH, CIRCUTS, STABILITY BALL/CORE and METABOLIC exercise. You can complete them anywhere with minimal equipment.

All mothers should feel great on Mothers Day, so enjoy this gift and reclaim your body with these fun, exhilarating workouts.

So sign up on the form below to collect this mothers day bonus.



Please note this program is different from the free early post partum and beginner fat loss program I give away at the side of the blog. So here you go mom, you deserve another free gift.