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.

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

ROCK THE HOUSE

Today I rocked the house with my workout. I was actually at a gym and had someone cancel, so of course I took advantage on my FREE hour and rocked it out.
Busy Mom Fat Loss Workout- today I took my time with my warmup and made sure my thoracic spine was open before beginning and training squats and lifts. This is always where you start if you feel pain in your low back or restriction in you shoulders and neck, you can trouble shoot other issues from here.

Busy Mom Fitness- Rehab circuts with reverse lunge into adduction/flexion knee pulls, plank reach, ball elbow rollouts, rotational plank.
Metabolic Circut- burpie with shoulder press, jump squats, burpie with weighted jump squat and shoulder press, jump squats. Alternating 1 arm kettlebell swings, side and middle kettlebell swings alternating, Full Kettlebell rotations (Taking the V step further-stall at top and back push 180 degrees)brutal to say the least. Full weighted corkscrew (chop motion)
Strength Work- bentover dumbell rows, glut/hamstring drops into explosive pushups, standing lat pull, scapular protraction/retraction

It was great, everyone was staring. I was lifting more than the meathead men at the gym and working about 4x as fast. One of the trainers with their client called it "inspirational to say the least" I indicated if I have a free hour I'm going to take full advantage of it, I may not get the chance again for a few days.

I had a great pasta meal the night before with homemade veggie and meat sauce. This helped with my extra energy today. Hope this motivates you to ROCK THE HOUSE with some exercise.

The other night while driving home from the grocery store I relived my teenage years for 3 minutes. I had the windows down and cranked JOURNEY on the radio as I passed cyclists/walkers in the bike lane everyone stared again. Who is that crazy rocker with 2 car seats in the back. It felt good. I pulled into the driveway, turned down my music and resumed the role of MOM, as I unpacked the groceries. I thought of where I came from and what I have become, it's all good.

I CANNOT LIVE WITHOUT MY SLOW COOKER- Busy Mom Recipes

Ok, how do you take care of your children, run your house hold, make money, and eat a healthy- hot family meal every night. Two words--CROCK POT. That's right, I rely on my Slow Cooker to provide a healthy- hot meal for my family. I use the slow cooker about 4 nights a week and we always have left overs for great lunches the next day.

Benefits of a slow cooker

1. Quality on a Budget. You can use a cheaper cut of meat because it will be stewing all day. This means you can take those extra pennies and spend it on a better quality of meat. Eg.- instead of buying a generic prime rib, you can buy a hormone free or organic beef pot roast. That's right- quality on a budget.

2. One Pot Meal- all of the veggies are cooked right into the meal. This is great if you have toddlers, you are basically disguising the vegetables and can avoid a the great vegetable debate at the dinner table.

3. Low Prep Time- I have not spent more than 15 minutes ever preparing a slow cooker meal and typically I spend 5 minutes on the prep. Sad but true, I wake at 5am, feed the baby, make lunches, eat breakfast, prepare a dinner meal in the crock pot for that night and go to work by 6am.

4. Homemade Baby Food- Although my baby is 11 months old, she has NO TEETH. She is active and ready for a hearty meal. Using some little bits of meat, mashed veggies and juices allows her all the nutrients she requires and we are setting her up for great eating habits.

5. No Burning- that's right you cannot burn something in a crock pot, and small inevitable interruptions do not ruin your efforts, just serve out the meal when ever you are ready, or have food at hand for your forever hungry toddler.

There is no TV allowed at meal time and we all sit at the table, this is the only 15 minutes we all spend together each day. We connect as a family over a hot, healthy meal.

I would love to hear your favourite busy mom meals, write in and let me know. Here are 2 of my favourite meals.

J Fit Mom Meal #1
Spicy Pulled Pork

Place a frozen or fresh pork shoulder into your crock pot and spill about 1 tablespoon of olive oil over it.
Add 1/8 cup of water to the pot and sprinkle these dry spices over the pork
1tbsp paprika
2tbsp of ground cummin
1tsp chopped thyme
1 clove garlic or 2tsp dry garlic powder
1 tbsp fresh oregano or 1tsp dried
1tsp cayenne pepper

Cover the crock pot and cook all day. The pork will pull apart when ready. I just pull no spiced pieces from the middle for the kids.
I like to serve this over rice and snow peas. I use my rice cooker and in the last 5minutes of the rice cooking I throw the snow peas on top to steam them.
Other ideas- you can put the pulled pork into a tortilla shell with avocado and veg.

J Fit Mom Meal # 2
Crock Pot Osso Bucco

This is dinner party grade. Add the Veal shank osso bucco and a 2tbsp olive oil to the crock pot. 4 servings

4 veal shanks
2 tbsp butter
1.5 cup red wine
1 beef bullion cube
1 tin chopped tomatoes
1 onion
2-4 cloves garlic
2 bay leaves
1tbsp fresh parsley
3 sprigs fresh thyme
sprig of oregano if you like it- not mandatory
course salt and pepper to taste a few sprinkles
carrots-chopped and celery chopped

Please write in and share your best Busy Mom meals, we want to hear from 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.

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

I'M BACK

Glad to be back and trying to establish some sort of routine during this busy holiday season. As a mother the holiday season is 10 fold hectic-over tiered kids, kids at parties and on sugar, moms on alcohol to deal with overtired kids, lots of holiday treat temptation and too busy to exercise. WHAT TOO BUSY TO EXERCISE!! If this is your life take control. View exercise as an outlet, something to take you away from the stress and temptation of the holiday season. You get some alone time, you won't be spending money, drinking or eating during your few moments of fitness solitude. For the most part no one will bother a busy new mom as she tries to establish her exercise routine. Ask for it and you will receive--yes family support as you start or maintain your post partum exercise routine. Let someone else take the reins for 15 minutes.

My workout today- warm up-leg and arm swings, shoulder clock, wall shoulder press/rotation, side planks, stationary lunge, 10 crunches with 1 leg extended, warm up set full squat. My fat loss circuit 3 exercises, 3 sets, 10 reps of full squat with dumbbell shoulder press, modified pull ups, kettle bell swings.

New Social Network For Pregnancy/Motherhood

Please check out the new social network for you at http://babybumpfitness.ning.com . This is set up for you to ask questions, meet people or just rant. We have some great professionals as members. Welcome Dr. Michael K Jones (physiotherapist), owner/instructor of American Association of Fitness and Rehab Professionals and owner of many sports physiotherapy clinics dealing with professional athletes across the United States. Dr. Jen Castles is a member of http://babybumpfitness.ning.com, she is an accomplished naturopathic doctor. Meet these professionals and other women like you. Enjoy!!!

Old Friends

Workout this morning- 3 Rounds of 20 seconds work/10 second rest. Exercises for first 2 rounds pull ups as my interval with burpie press, ball pull ins, heavy kettle bell swing, jumping jacks, for my last round used push ups as my interval. To explain this I do a set of berpies then pull ups, a set of ball pull ins then pull ups, a set of kettle bell swings then pull ups, a set of jumping jacks then pull ups.

I had a chance to catch up with my roommate for university on Friday. It was great to see her again and meet her kids, she has the same family combo as me a 3 year old and an infant. This seems to be common spacing for families. We were mentioning how all we feel like we do is yell and say no, it's enough to drive you crazy. One kid in the terrible or testing 2's and an infant. As a mom you know how thin you can be spread, even to find time to blog is a chore. Like right now my toddler is screaming for one of us and is about to wake the baby. .......... I'm back she has to go poo. My husband asked how are visit was and I indicated we probably only got 5 minutes to catch up otherwise we were on call for the kids, but that 5 minutes is worth it to keep your sanity. My husband also made reference to the fact that it must be nice to sit around and gossip all day with the kids- he is down in the basement now.

As I have mentioned before I use fitness as a way to steal some time for myself and give me a boost. Regardless of your platform or style of fitness or where you start it can be the most important 15 minutes of your day. The mother sets the tone for the family and how the house is run. In our house we are now reviewing "happy wife, happy life" 101.

Week by Week Early Post Partum Exercise Progression

Sorry to be away but the girls are both sick. I'm training today because my dad is helping with the kids. My workout today- 2 x thru this circuit-ball pull ins, ball toe taps, 1 legged ball pull in. Explosive band kettle bell front chops/modified pull ups, barbell front squat/kettle bell cleans, Power band barbell front squats, power band barbell full dead lift with band resistance from on front and from behind 5 sets, finish with 10x jump squat/10x jumping jacks/5x burpies 2x thru.

I obviously modified my workouts as I slept about 10hours in 4 nights last week, one day I just did body weight squats/lunges/push ups 2x thru, another day I worked on slower rehab exercises.

I am now 7 months post partum and my pelvis is pretty much back to it normal position. What I did up to this point-

Weeks 1-6 post partum- I worked on kegals and huff breathing like what they send you away from the hospital with. I added the Furious 5 exercises about 6 weeks post partum. My relaxin levels were still high.

Weeks 6-12- I performed rehab exercises with some anaerobics at the end of my workout for a few minutes. This was it and it was slow. I kept doing the Furious 5- progressed stage 2

Weeks 12-24- I started to perform some dumbbell training on 2 feet as my pelvis was not stable enough yet for single leg strengthening. I removed lunges that I had started because my SI joint was feeling irritated, I reintroduced them week 20. I started into serious fat loss training now with intense mini circuits. I am doing full squats and lunges- my pelvis can take it now.

Weeks 24-30- My mini circuits have become more intense and shorter, working in 20 second intervals. I will be transitioning to single leg weighted exercises soon and "test the bones". I still do my rehab exercises before my intense training.

I will explain my exercise progression in future blogs as to selection during certain weeks post partum.