HAPPY FATHERS DAY

Happy fathers day to all the dads out there. Moms hopefully you and your children are making this a special day for dad. I am sure there is a lot of bad cooking going on right now and spilled breakfast in bed. My baby is napping right now and Kasia has taken Mike to his favourite store "Canadian Tire" to get some dad things like a pressure washer.

It has been a long week, taking a weeks holiday to visit relatives puts a wrench in the family schedule. The girls are just adjusting back to the time change. Kasia graduated pre school on Friday and her school had a party in the park afterwards. For moms with toddlers it is about to get a whole lot busier.

The children are out for summer holiday, the days are longer and schedules are changing. For you MOM, this means your schedule will be disrupted as well. Try and plan when you will perform your own workouts. I know nothing is guaranteed with children and your routine is always the one that waits for all others, but just try. Don't let others throw you off your personal goals, with a bit of planning you can maintain your exercise routine. If you are taking your children to the park, exercise there. Ya people stare, so what. One if the simplest workouts that you can perform is doing 5-10x a 50 metre sprint. That's it. Your toddler can do this with you and your baby can watch you from the stroller. This is one easy busy mom fat loss workout that can fit into any ones schedule.

SHORT STUFF, HIGH INTENSITY

Today I did one of my express busy mom fat burning work outs at a commercial gym that I train at. One of the trainers indicated this is the longest he had ever seen me workout for- I was just past 20 minutes including warmup. I was just finishing with some scapular stabilization after holding the baby all last week and on a flight. As you may know holding a squirmy baby for 5 hours straight is brutal and takes a toll once again on Moms body.

My Busy Fat Burning workout today was - warmup performing 2 sets of 20x terminal knee extensions, ball hamstring curls, ball adductor bridge, foam rolling, assisted one legged squats, walking 1 legged waiters bow, pushups with scapular retraction and full squats. My circuit fat burning today I used the Tabata protocol and for my first circuit alternated between jump squats and explosive clap pushups, for my second circuit I performed jump lunges (or jump split squats) with heavy full squat exploding into an overhead dumb bell press. Grad your free Busy Mom Fat Burning Workout with Tabata protocols.

The terminal knee extension is a great exercise to keep your quads in balance, it focuses on the lower inner portion of your quad (front of leg above knee). If you suffer from IT band issues or minor knee pain this is an exercise to try. Click on the link for photos.

The whole joke of the matter is my short workouts, NOT. They are effective, I feel great afterwards, I am not completely drained and I have more time to focus on the rest of my life. My body has changed more than anyone else at that commercial gym in the past 2 years. The intensity of my workout is high and I mean business, but the jokes on them. Why would you spend 45 minutes to 1.5 hours on a workout each day if you don't have to. Even if you love working out, you will burnout from this type of volume. Would you buy the same apple for twice the cost if given a choice? Why spend twice the amount of time on your workout if you don't need to.Try one of my free workouts, if you are early post partum or a beginner grab your workout from the side of the blog. If you are past this phase and are ready for a fat burning start grab your free 4 week

BUSY MOM

program.

IN THE TRENCHES OF MOTHERHOOD

I have not been able to talk about this yet, although I blogged on the day it happened. My sister called me with a crack in her voice on Thursday and asked if would pick her son up from school and take care of him for a while. Her dog was sick and she at the vet. I was just leaving work and on my way to the school. By the time I picked up my nephew and my own 2 daughters from school and daycare my phone rang again. I had a car full of kids in my driveway and a sobbing sister on the other end of the phone, she was just informed they will have to put her dog down, suddenly. I stepped out of the car and asked if she wanted me to tell my 8 year old nephew what was going on, should I bring him to the vet for one last visit? She said, "ask him". So I got back into the car full of kids and explained to all of them, directed at my nephew, that your dog is very sick and she is going to be put to sleep forever today. He wanted to go see her to say goodbye. We all made the trip to the vet. Kasia wanted to stay in the car at first because she was scared. I took Ava and my nephew in to see the Bree, the black and white springer spaniel. I left Johnathon with my sister and their dog as I went to check on Kasia, and told the kids I would get them some treats at the store. We went back to the vet again, I picked up 2 bottles of wine as well on the way, foreseeing a long night. I saw my sister who was numb and could not speak, she was waiting for her husband to arrive at rush hour in Toronto. I sugared the kids up in the waiting room with my treats and I went in to see Bree for one last time. It was a family gathering, I offered to take my nephew home and get dinner prepared for everyone (wine included), that was our plan. He put on a brave face and said he wanted to stay to be with his mom. I packed up my girls and we headed home thinking of what they were going through for the next hour. Kasia did go in to say goodbye to Bree and all weekend I have been explaining what death is to her. She asks a question about it then as soon as I answer she's on to the next subject. The reality is this will be us someday putting our family pet to sleep and dealing with death again. The children have lost a grandmother recently but never really understood as they were not in contact with her on a daily or weekly basis. This is really for all of them my two nephews 8 and 1, and my two daughters 3 and 1 their first experience of death.

We have been gathering all weekend to support my sister and her family. It has been an emotional time, losing a family member and trying to kept the stress of it all at a minimum for the children's sake. Answering questions about death, explaining loss, trying to teach Kasia to be conscious of Johnathon's needs and emotions and let him cry, supporting the blank stare on his face when we bring up the dogs name with a hug. As for my sister this will is another story, Bree was her "ROCK". As a sole proprietor she does not always have people to turn to, to feel supported in business and the daily grind of being a working mom, but she always had Bree.

As for the trickle down affect, I am emotionally exhausted. Bree was our inspiration for getting our brown and white springer spaniel, Sammy. I took Sammy to bootcamp this weekend with me and just appreciated having her by my side.

Mike has taken the girls to the park so I could do a workout and have some down time. He needed to do this after giving my one nights notice he was travelling.

My busy mom workout- 10 Shoulder stabilization exercises, modified pullups, bent over rows, kettlebell windmill, ab rollouts, prone jackknife, band resisted lunges in all directions. I needed to perform rehabilitative type exercise today for maintenance and help me deal with my tightened muscles from the stress of the week.

Bootcamp and the Wanna Be Soccer Mom

Well my boot camp program started this weekend and the mixed group of athletes came ready to perform. Like true competitors the JFits wanted to challenge a group of women doing their boot camp, (looked like a group of moms to me) that were working out in the same park. I was thinking in my mind "good luck". The other group were definitely not doing advanced exercise like the athletes, but I know any mom would persevere until she dropped. Moms have been through the toughest workout on the market- LABOUR.

My daughter was my little helper at the boot camp, or more or less. She sat in the sled and drank Gatorade with the towels over her. I'll take it. We have signed her up for organized soccer and she freaked out with fear the first night and darted off after lashing out at the coach and players. Tonight she did not want to go. I will keep asking every week. Any advice needed, please??? I want to be a soccer mom. She didn't run away from Dora, damn that Dora the Explorer-she wins again.

One the weekend I performed a Tabata workout, yesterday I performed a circuit workout and today my busy mom fat loss workout was strength.
Today's Busy Mom Fitness program- full front barbell squat with front chop superset 2x, barbell cleans and push press superset. Then onto some traditional work- dumbbell bent over row with incline dumbbell press superset 2x, seated heavy shoulder press with lateral raise pullback superset. I ended my busy mom fitness routine with a core training circuit of ball rollout, mountain climbers off ball and elevated toe taps.

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

My Kid Barfed Up At School

So before I could get to my workout today, I was interrupted by a call from my husband. "Kasia has barfed up at school, just inside the school doors". That cut my day short. I headed home, and watched HORTON HEARS A WHO with my daughter. I will not eat treats tonight, I am more careful if I miss a workout.

It happens, kids are unpredictable, life is unpredictable. If I miss one workout to spend time with a sick child, no big deal. I am not addicted to exercise, but I do love it. I have made it my goal to eat extremely clean today, tomorrow is a new day. Part of being able to eat clean is being prepared. I grocery shopped last night and have a fridge full of great food, I am so glad I did otherwise I would not have been prepared for what happened today. As a busy mom you have the role of dropping everything and rushing to the aid of your children. Work/housework is set aside, exercise and diet are set aside and sometimes even a shower. I was grateful that I got up this morning and prepared my "SPICY PULLED PORK" in the crock pot with rice and lentils and had a fridge full of healthy options- one less thing for me to think about when things get out of control.

I had a busy mom fitness home workout yesterday with one lift circut and one core circut. My core circut was prone jack knife, stability ball toe taps/mountain climber combo move. This is a great move that kicks my butt every time.

SPICY PULLED PORK
pork shoulder in crock pot, cover with olive oil and a few table spoons of water
1 tbsp paprika
2 tbsp cumin
2 tbsp crushed garlic
1tsp oregano
1 tsp Cayenne pepper
2 sprigs fresh thyme
salt and pepper

BE PREPARED

What a busy fit mom eats-part 2. How do I manage to serve a healthy meal while taking care of the kids after a day of work that starts at 5am? I am PREPARED.
BUSY FIT MOM DIET

Breakfast
My breakfast sausages are cooked for the week and waiting in the fridge, the strawberries are cut and I make Kasia a sand which when I get up in the morning.

Snacks
The fruit snacks like melon are cut and waiting for Kasia to get them herself. She is always hungry and visits the fridge to get the bowl of cut fruit out for herself. I have shredded organic cheese ready for the baby, Ava and she has rice krispies as well. There is a cupboard of KID snacks at ground level that Kasia also has access to- it is filled with raisins, apple sauce, and granola bars. For myself I have fruit and a 1kg bag of almonds in the house. I keep an apple and a dish of almonds in my gym/work bag at all times. I have a quick Prograde recovery drink when I have a busy schedule at work as I get very hungry and don't have a break.

Lunch
This is usually packed up left overs form the night before dinner.

Dinner
I also cut my veggies and keep them in the crisper. They are readily available for that nights meal. I use my crock pot often, especially when I need to clear a load of vegetables from my fridge. I have my meals organized in my mind for the week. I have been cooking for a family for about 25 years now and am used to this.

Groceries
This is where is begins, the most important part of my eating. I go with a list. I have an idea of meals that I want to make or new ones I want to try and get the ingredients. I don't visit the junk food aisle. I start at produce move to meat counter, go to Organic and them baby food area. (this is already 80% of my shopping) I then visit the butcher area and lastly the frozen and preserved food aisle for a few incidentals.

Visit www.babybumpfitness.ning.com for today's update on what I ate today. Again, I do not measure anything and do not follow a specific meal plan, I just fill the house with GOOD FOOD.

I felt strong today during my workout and did all lifting and pull ups.

HOW'S YOUR DAY?

I was speaking with one of my clients today about our evening routines. As a busy mom I often feel out of touch with current events, I basically get the update of daily news from my clients as I listen to what restaurants they visited or friends they met up with the evening before. I get up at 5am, make breakfast for the kids(Kasia's breakfast always- rice krispies, a bowl of cut strawberries, a drinking yogurt and a ham and cheese sandwich) I make my coffee, and prepare dinner for the night and go to work. I pick them up as soon as I'm done training, give them a snack, bath them, cook the dinner, feed them dinner and put them to bed. Then my husband gets home from work.

I indicated my special time now will be picking the kids up in the stroller because the weather is nice, and I can catch up on their daily activities. He laughed and asked, "what do you talk about? the economy". So I let him into our lives. I ask Kasia about her activities for the day, was she nice? did she eat her lunch? She talks about the letters on the street sign as she is just learning to recognize them, asks why are there running shoes hanging over that hydro wire and asks to stop at the store and stare at candies. During the bath time she asks questions about my body and hers, while the baby eats the bubbles in the bath and the dog licks all the water off the side of the tub. She often mentions she will get boobies when she is a woman. GREAT!

Dinner time gets silly, Kasia brings up all of the toilet words (I guess it's a phase) and I discipline her. Today she told me a boy at school called her a baby so she lifted her dress at him to give him a mooner. The baby has learned to spit food at me, feed the dog and shove couscous down the side of her high chair. In all honesty eating dinner with them grosses me out. I often just look blankly at my dish. And then I hear it, "Mommy, how was work today?" Every meal time she has started to ask about my day. She listens and wants to be a part of my life. She is now practising to be the water/towel girl for my summer bootcamp.

So that is what we talk about. He disclosed, "that's priceless, you will remember that forever, I cannot even tell you the details of my conversation last night". It was very rewarding to hear that, not that I need validation, it just made me feel lucky.

My busy mom fat loss workout - 2 supersets and a tabata. Superset 1- Underhand grip pullups with full front squats 2x with 1 minute rest between supersts. Superset 2-20x push press with 20 front chops, 1 minute rest and repeat. My Tabata (20 second work/10 second rest intervals) 8 sets of explosive body weight squats. I will never claim this is an easy program, but it is quick and made for busy moms. You can perform bent over rows (like in the free starter fat loss program download)instead of pullups in this program. You will see more programs like this in a mom fitness protocol I'm working on. To make a change sign up for my free newsletter and get your starter fat loss workout immediately.

WHEN BUSY MOMS START EXERCISING AFTER HAVING A BABY

Well feeling better after food poisoning last week. I attempted my first workout back today. It was a no brainer busy mom fat loss workout that was interrupted by a screaming, teething baby. My busy mom fat loss workout- First Circut continuous modified pullups 10x followed by heavy front chops 10x, I repeated this 4x. INTERRUPTED BY CRYING so I brought the baby down and she watched me finish my workout from her jolly jumper. Circut #2 -full weighted front squat 10x and pushups 10x, I performed these 2 exercises continuous again 4x thru ( so 8 sets in total in the circuts).

We had a little family party for my daughter's first birthday on the weekend, she was happy and went to bed early. I did not attempt to give her any cake, as I tried to give her a bit of cup cake last week and it ended up all over me about an hour later. WOW, what a year, the first year is a mile stone for me and her, although she will never remember it. I am so fortunate to have my little daughters, my health and my husband, all of which are very hard work.

Lets touch on the guidelines of when to start exercising after you have a baby. This is a personal choice as long as you feel rested enough to maintain a regular program and are well hydrated. After speaking with your doctor you may restore or begin an exercise program 2+ weeks post partum for a normal vaginal delivery, and 4-6 weeks for a cesarean or traumatic vaginal birth.
If you start to bleed heavily after exercise, feel pain or suffer from a breast infection DISCONTINUE EXERCISE immediately. Other factors that may cause you to stop exercising are pain around your birth wounds, breast discomfort, and heavy persistent urine leakage.

Exercises such as the Furious 5 are designed for any mother to help cope with carrying your new baby and there are are few exercises (such as the neck retraction/protraction, reverse fly and shoulder rotations) that can be completed by any mother if they need them or wish to start them almost immediately. They are not designed as a regular exercise program, rather an integration to activity that can help correct posture. http://www.youtube.com/watch?v=s6yacpMQgkw

HOW & WHEN BUSY MOMS EXERCISE

I will not be performing my max strength experiment this week as I had of food poisoning, thank god it was me and not one of the kids. We have implemented a schedule to accommodate date night/family outing/entertaining in our household. Well this week during our family outing we took the kids to a restaurant and I got sick that night, it's been 2 days and I just ate my first bowl of soup.

It finally happened- they broke through. My baby daughter has the signs of her first teeth. Two little white "chicklets" on the top of her mouth. I know they usually get the bottom ones first. Well, we'll take it. She will be turning 1 year old on Thursday as well, this is a big week for her.

As a busy mom how and when do you fit exercise into your day?

1. Being extremely desperate on Friday I exercised in the shower. It's great because I will not be interrupted by screaming kids because I cannot hear them. I performed the BUSY MOM FITNESS mini circuit of 10 squats, 10 deadlifts (waiter bow), 10x 1 legged squats each leg, 10x 1 legged deadlifts each side. I repeated this circuit and got a bit of much needed circulation through my body. DO NOT do this if you are still nursing or on a slippery shower surface.

2. On Sunday I utilized nap time again. I performed 20 kettlebell chops, 10x weighted full squats, 10 pushups off the stability ball. I repeated this circuit 3x. I then performed 1 more circuit again 3x, Bulgarian split squat 10x each leg and 20x reverse flies with resistance band. DONE this took me about 12 minutes. This is a busy mom fat loss circuit.

3. When I do not exercise- when I feel sick or I am fighting something. I am the backbone of this household and cannot afford to go down sick if I can avoid it.

4. When I do exercise- when I am feeling emotionally drained I pull my butt off the couch and do a mini circuit, I always feel better. When I am only slightly tired, I usually feel better afterwards and adjust my intensity accordingly. I try to exercise before noon on days that I work because this is when I have more energy and I find I have better focus when I pick up the kids. I exercise during nap time (1pm) when I have the kids with me, I do not leave this until the end of the day because it will just be another thing that gets pushed until tomorrow.

5. If the kids won't nap- take them to the park and exercise- yeah people stare- so what. Get the kids to exercise with you, this for me is a last resort because I would rather use my exercise time as personal time. Everyone is different and many of you may find comfort and motivation in exercising along side your kids. They are able to do more than you think, and they want to exercise with you.
.

So I hope this helped you as a busy mom;
How to exercise-answer very short circuit style training with minimal equipment needed.
When to exercise- whenever you get a chance (nap time, shower, park) and are not feeling sick or like you are fighting a virus

NEW RECIPE AND CRAWLING FOR FITNESS?

A new recipe has been donated by Gayle for Potato and Leek soup at http://babybumpfitness.ning.com in the Recipe group. Note do not use green parts of leek.

So I have a great video of my baby's first crawl. I was very excited to share this with you because it indicates proper neuromuscular development for her. So what does this have to do with you and your busy mom fitness. Well, have you ever suffered from back pain or a back injury?- most likely yes. If so, I want you to try to crawl. This is a primal movement and indicates good spinal health at the L4/L5 level that innervates the lower body. There are certain movement patterns that we are supposed to be able to perform and the pattern of crawling is one of them. So I challenge you- give it a try and see how fluid you are at crawling. Are you moving opposite arm and leg at the same time? Is your pelvis steady while crawling and not dipping excessively to either side. Again look at the video of my baby's first crawl- you'll notice her coordination is not perfect, but good enough to get around. I expect to see this develop rapidly over the next week as she progresses to a fluid, coordinated crawl.

Throughout our life to motherhood injuries and overuse happens to our bodies ( a lot from being pregnant and caring for a baby). This has an impact on our movement patterns. Working on a fluid, coordinated crawl is not just for babies, you can benefit too. Return to your roots and perfect this pattern, this is the start of a great exercise program. Let me know how you perform on this challenge and I may have some more insight for you.

Some great news for BabyBumpFitness:

Hi Jacqueline,

We just posted an article, “Top 100 Healthy Mom Blogs” (http://www.rncentral.com/nursing-library/careplans/top_100_healthy_mom_blogs). I thought I'd bring it to your attention in case you think your readers would find it interesting. I am happy to let you know that your site has been included in this list.

Either way, thanks for your time!

Kelly Sonora

MOM FITNESS Dancing Queen

Every night after dinner my 3 year old asks to be excused from the table and goes to turn on the TV. We have ended this, "NO TV, you can listen to music or play with your toys". My daughter out of her own volition has decided to DANCE, as we have music on anyway during dinner. She is discovering how to move her body, feel the music, amusing herself and is being physically active. She needs this for her own physical development. Childhood obesity is on the rise and most children are not getting any sort of physical activity. Studies have shown children that have a physical outlet are able to concentrate and learn better in a structured environment. So I ask you, why are many schools cutting physical education programs, so the children can be more distracted and learn less? All I know is I cannot rely on others and I have taken it upon myself to make physical activity a part of my daughters life everyday. Check out the video clip of her dancing.

Yesterday I had a great barbell workout and it was the first weight lifting I had done since getting over the flu. I took 1-2 minutes of recovery between exercises. My busy mom fitness Workout- dynamic warmup, barbell full front squats 2 sets, barbell push presses, good mornings, deadlifts 2 sets, Romanian deadlifts 3 sets max weight, lateral band walks, band assisted pullups 2 sets, stretching. I had a client cancel at the gym and had time to do a slower workout and spent more time on my static stretching routine.

BUSY MOM FITNESS- Probiotics and Watch that Toddler

I am finally over my flu after a relapse on Friday. The entire house was healthy for about 3 hours and then my husband and Kasia got a cold, now the baby has a cold and I have been up the past two nights with her. The cycle continues. At times like this when exercise is not an option, nutrition is extra important. We are making sure our daughters are getting all or their fruits and vegetables, eating protein and taking their "drinking yogurt", or probiotic culture. The flu can change the balance of bacteria in your digestive tract, so part or recovery is taking your probiotics. I have been following this rule with my girls and forgot to follow this for myself, until my naturopath reminded to take my probiotics. Worked like a charm.

So I have been wondering why we are passing all of our germs around, we are diligent with hand washing, using tissues, washing toys and keeping the girls separated. Well now I know why, I caught my 3 year old licking the couch, wiping her nose on the dining table and spitting on her toothbrush and "washing" the bathroom counter and sink. Yah, we talk about germs all the time, and she seems to know this is wrong and germ spreading behaviour, but she is 3 and she is going to push the envelope. We have all been run down and she has not been getting much attention, so she thinks, so I guess in her mind she would rather be yelled at than ignored.

My workout- knee to chest, dead bug, glut bridges, cook hip lifts, front plank, ball hamstring curls, heel lifts off stability ball, adductor bridges ball squeeze, full body weight squat, modified pullups, pushups, reverse flies. This is a great workout to help re balance your body after feeling under the weather. It is difficult but not too strenuous to cause a relapse. Lifting weights causes micro tears in your muscle and lowers your immunity.

FREE BEGINNER FAT LOSS WORKOUT

I tried to take my eldest daughter downhill skiing on the weekend, well it was minus 25 degrees with the windchill. We tried our best to get out, but after 2 runs she was shivering and I was not going to fight it. I had to get out, the weather is killing us and we all have cabin fever. At least we tried and got to spend time together with one of her friends that joined us.

I had a great fat loss workout today and incorporated some much needed psoas (hip flexor) strengthening. My warm up; shoulder wall press, arm and leg swings, modified inchworm, psoas stretching, glut bridges, front plank up to 2 minutes, side plank leg lift, rotational plank. My fat loss workout 20 second work intervals 10 second rest intervals- my 8 exercises- front chop with kettle bell, squat high pull each side, kettle bell cleans each side, squat alternating press, cross body swing from lunge position both sides. I performed a few more post rehab exercises and an abdominal workout- stability ball toe taps, stability ball pull ins, 1 leg extended sit ups, single leg raise and lower.

Today I have prepared a free starter fat loss workout for new mothers. It will be included as a bonus when you sign up for my newsletter above. If you already receive the newsletter and wish to receive this FREE FAT LOSS Workout please contact me through the comments section and I will get it too you.

MOM FAT LOSS TRAINING-quiz

So if you read last days post you are probably wondering what can I use at home for a busy mom fat loss workout if I am not going to use a big bulky machine. It's simple- I'll give you 3 guesses- write in and let me know. I'll give you a hint, if your a mom you all have one.

Come on busy moms, post your answers. Be creative for the season- oh the season of fat loss.

PLAN TO SUCCEED -Kick Ass Workout

Enjoying Santa


Hello to all busy moms. I am sure fitness and nutrition is on everyone's mind since the holidays. Here are some easy tips for program compliance.

1. PLAN AHEAD- meals- make a meal schedule and a grocery list to support it, then have the food in your house. Obvious solutions for busy mothers - easy 10 minute meals, use a slow cooker, make roast dinners because they are low maintenance.

2. PLAN AHEAD-workouts-decide how many workouts you are going to perform for the week. Try to schedule them onto certain days and then if you can pin point a time of day to get them done as well. I know life with a baby and/or toddler is not this cut and dry, but even if you complete 75% of what you set out to do for the week you will have some success. Obvious solutions for busy fit mothers are schedule 4 workouts for 20 minutes during baby/toddler nap time.

3. PLAN AHEAD-make a schedule for the rest of the household duties. As the busy Mother of the house it is your duty to organize the entire family. Delegate chores to toddlers and husbands when you can and work within your means to avoid becoming overwhelmed. This is more important than it sounds, if you are overwhelmed you will never be successful at a fitness program.

My Workout yesterday- This was a kick ass fat burning momma- All barbell 10 reps of everything except abs 20 reps and continuous.
Barbell good mornings, pushpress, deadlifts, full squat and press, modified pullups using barbell, (lye on floor)20 reverse ad curls with barbell in press up position, 10x reverse ab curl with alternating barbell chest press, 10x each leg 1 leg reverse ab curl with alternating barbell chest press, 5x each direction side reverse ab curls with barbell extended, good mornings, barbell cleans, barbell pushups, barbell abdominal roll outs 10x, barbell push press, barbell lunge 10x/leg, hang from barbell and pull knees to chest, barbell snatch lunge 5x/leg. EXHAUSTED. I challenge you then to try this and post it http://babybumpfitness.ning.com or write in to the blog.
2 sets of side grip full pullups with superband help 10x
I am going to do a stretch routine today as I have been up. since 2am with a sick baby.

NEW YEARS WORKOUT

My Workout- warm up, 10x 1 legged burpies, 20x kettle bell swings, 2x modified pullups, bent over rows, kettle bell clean and press, plank reach, side planks, ball plank floor toe tap, full squats, burpie shoulder press 15lb dumb bells, rotational plank. Go For It!!

Start your year off with this great little workout. Too advanced, start with this Furious 5, sign up for your free download. Too easy, Do It again! Burn that baby fat and get your body back.

Like I posted in my newsletter today, research has shown back and pelvic pain during and after pregnancy is independent of how you felt pre pregnancy. My thoughts on this NO SH*T caring for a baby is hard work and your body is still changing dramatically. You need recovery exercise and physical strength to endure what you are going through.

Like I mentioned in my last post I have been having a great time with my toddler. Today we are going ice skating for the second time and plan on going skiing on Saturday for the first time. I want to introduce her to all of her options to make sure she has the skills to live a fit and healthy life.

Do anyone have any new years resolutions? Please write in and post them.

First Experiences

I have been fighting a virus and have a sore throat right now so I have taken 2 days off and did a very small workout today. My workout- 10 push ups, 10 rotational planks, 10 1 legged burpies, 10 push ups.

So I have a rash all over my torso, something similar to what I had when I was pregnant. I was worried, but was thinking maybe something was changing with my hormones to have caused this, as that is what the "Pups of Pregnancy" rash I suffered is associated with. I consulted with my naturopath and she asked are you under the weather? Yes I am suffering a sore throat. She indicated the rash is another way viruses show themselves. So its just another symptom of having a virus. Who knew. I will have to wait until this clears to perform any intense workouts as I cannot afford to lower my immunity anymore. For posted workouts visit http://babybumpfitness.ning.com in the busy moms fat loss group.

I have been having a great holiday season with my children. We took our 3 year old daughter to see Cinderella, an on stage pantomime. She loved it, she was standing/dancing/signing. During one scene they brought out a horse drawn carriage, I looked at her and my heart melted. She was so excited I thought she was going to cry, her innocence and an evening full of new experiences was well worth it, even though all I could think of was "where do they keep those animals? are they treated well? had I known there were live animals I would have boycotted it." I am such a grouchy, cynical adult. I only wish I could feel what she feels when she looks at the world around her, only in the eyes of a child. I cherish every moment watching and sharing her first experiences.

MORE CHOCOLATE!!

No more, please. It's everywhere, chocolate. I ate chocolate cake then later that day had about 10 quality streets in a row. A weird thing happened, I felt extremely sick after this. I felt like I was drunk except the bed was not spinning. I had a chocolate hang over. The chocolate are all away in a cupboard and I cannot stand the site of them. I am back to eating clean.

My workouts are posted for busy new moms to help loose fat post partum. Please follow along, ask questions and join http://babybumpfitness.ning.com for busy mom fitness support.

My workout-dynamics, push ups rotational plank, kettle bell swings, ball hamstring curls, dead bug, modified pull ups, kettle bell high pull, kettle bell cleans, full squats, ball adductor bridges

HOLIDAY WORKOUTS posted

I have posted 2 holiday workouts and will be putting up another one at http://babybumpfitness.ning.com under the GROUP Busy Moms Fat Loss and on my comment page. Enjoy have a great holiday season with your little ones.

My workout today- furious 5 for my warmup, pushups, kettlebell swings, full squat dumbell press, modified pullups both grips, lunges 2x through