Quick BUSY MOM FAT LOSS Workout

OK, so I just completed this workout. It will be featured in my upcoming program as day 2, phase 2. If you are post partum and feel ready for a new challenge and capable of regular exercise this program is great for you. It can be performed anywhere. All you need is an 8x8 space and a resistance band.

BUSY MOM FAT LOSS WORKOUT

Warm Up 2x through
-Front Plank 30 seconds
-Wall Shoulder Rotations with Press Ups 10x
-Side Planks 10x each side with 3 second hold
-1 Legged Glut Bridge 10x/leg
-Stationary Lunge 10x per leg
-Squat with Arm Circle 10x
- Lateral Band Walks 10 Steps each direction

Exercises Day 2 Phase 2-CIRCUTS
Reps 10 of everything, Sets 2x through, Rest 1 minute between circuts

1 a)Burpie with Reach
1 b)Steps Ups
1 c)Plank with opposite Elbow Touch
1 d)Quick Body Weight Squats
1 e)Modified Pullup/resistance band row
1 f)Side Plank with Reach Under

Perform all 6 exercises consecutively with no break, rest suggested time and repeat the entire circut. Try to improve each circut-intensity matters
Time taken to complete each circut approx 4min


This should give all you MOMs a Monday boost. It is raining here in Toronto and you may need a little motivation to get up and go today.

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.

COFFEE ANYONE?

I performed my Max Mom Strength Experiment yesterday- see results after taking a week off of working out due to food poisoning Week 5 Max Mommy

I did a great busy mom fat loss workout in the spare 20 minutes that I had 2 days ago. My busy mom fat loss workout- warmup then performed a Tabata workout with 20second work/ 10 second rest intervals for 4 minutes straight. My exercises were 20 lb dumbell burpie presses, stability ball alternating 1 legged hip flexions, 20lb dumbell push presses, forearm planks on stability ball with small rollouts repeated 2x with a 2 minute rest. I performed the circut again followed by some muscle balancing exercises- hamstring curls on stability ball, hip extensions on stability ball, adductor bridge squeeze on stability ball. It was intense and I was toast.

CAFFEINE- know your limits. I am a busy mom, so therefore coffee is a big part of my life. It is my vice, I rely on it and I love it. Current nutritional guidelines suggest "women's daily consumption of up to 400mg of caffeine (about 2 mugs of brewed coffee) has no adverse effects on the fetus or breastfeeding infant". If you love your coffee you can always make a better, healthier cup. It is full of antioxidents you know. Caffeine is also in chocolate and many colas, but today the points will focus on coffee.

1. Always choose organic coffee- procedures such as crop spraying and processing use harsh chemicals

2. Choose Espresso (50mg) for a double shot, over a brewed cup as it contains just over 1/3 the amount of caffeine as a regular brewed cup (135mg). Espresso also has a much lower acid content.

3. Be weary of DECAF- again this procedure uses harsh chemicals (such as chlorine) to extract the caffeine from the bean. Choose Swiss Water natural Decaf to avoid these chemicals.

4. Avoid coffee an hour before nursing if you are implementing a nap/sleep routine and/or trying to sleep train them through the night.

Enjoy every last sip.

I noticed tonight at the dinner table that my baby started licking food off of her tray, like a dog, she has regressed from using her hands. To get her back to progressing like a biped, I decided to teach her how to cheers instead. Yes, eat like a dog, or cheers like your in a German beer hall, I don't know what's worse. I am way out of my league. My 3 year old toddler just responded telling me "it's a chick thing". What!! is that swearing? I guess not, where is this coming from. Again I am way out of my league. I need a coffee or a beer. CHEERS until next time.

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

BUSY MOM FITNESS-Week 4 Max Strength

Busy Mom Fat Loss Workout Monday 15 minutes- Circut #1 chops, pullups, ball pushups repeat 3x
Circut #2-4 clean and press each side, ball roll outs, full squat/press repeat 2x
I used the 20 second work/ 10 second rest busy mom fat loss principles.

Workout Tuesday- Mommy Core Exercise work today. Exercises were done continuous with a few small breaks. Prone stability ball jack knife, stability ball hip pull ins, mountain climbers and x mountain climbers with elbows on stability ball,ball hamstring curls, ball lying adductor squeeze, ball hip bridge, cork screw wood chop heavy and very dynamic 2 sets, standing lat pulldown, cable chop with push thru, wall shoulder press (stick ups 2 sets), hanging shoulder retraction, low trap stabilization using ball. After this I finished with 2 sets of barbell clean and press for speed.

I have been feeling good this week and decided to take the girls to the beach on Friday. It was a beautiful sunny day and only minus -7 degrees Celsius. Yes we are Totally Nuts. My dog went swimming and so the toddler followed. She came up to me with her wet pants and asked me to roll them up I thought because they were wet, but she wanted to go further into the lake. I tried to explain it was still winter, she had a quick tongue and answered "there is no snow". She doesn't feel the cold- maybe we don't have to heat our house- oh ya the baby.
Yes this is my dog with the CONE on her head and the girls. We had to get a soft CONE so she doesn't knock over the baby.



BUSY MOM FITNESS STRENGTH EXPERIMENT- Day 4
So here we go again, I was having a great week until last night. The baby got up at 11pm, 1am and 3:30am last night. She still has no teeth so I thought teething was the cause for the 1am waking and I gave her a dose of medicine. At 3:30am she was starving. I felt tired today for some reason, more than usual even after a poor night sleep. I started training a new client today which is always a little uncomfortable at first- will they show up, will we get along, will she like the exercises, will she complain? You never know-went well.

MY WORKOUT I warmed up and attempted my max cleans, I stayed the same as last week and felt a bit weaker while I was performing them. Something didn't feel right today, maybe I was tight and I was definitely slow on my hip extension. Onto the Burpie pullups- I improved I performed 7 of them, although my last pullup was an extreme struggle. I don't care-I did it.

Off to sign my daughter up for the local soccer league tonight, we cannot wait until this starts. The first year she is eligible to play-she squeaked in by a month.
Follow along for some busy mom meals in the recipes group at BABY BUMP RECIPES

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

HOUSE FULL OF GIRLS

I have had a bit of feedback regarding the slow cooker recipes, a couple of people are trying them out. Let me know how it goes.

Our family is ticking along and my husband has just started the FitandBusyDad fitness program written by my friend Chris Lopez. I would highly recommend this for any busy father.

People ask, why don't you just train your husband, well if anyone has tried to directly teach or learn something from your "equal" relationship partner it just causes frustration and a power struggle. It doesn't work and immediately a hierarchy is created around that subject in the household (ours being fitness). Another maybe even more important reason in our house is my husband is surrounded by women, even our dog is a girl and is often dressed in a tiara and bracelet. I realize he needs a like minded male counterpart, and I think he will achieve this by following the FitandBusyDad program.


I had a slower day at the gym yesterday, and a great fit mom workout. I was suffering a lot of muscular tightness last week and could not get any relief. I cut back on sugar in my diet, went for massage therapy 2x, drank more water as well as foam roller every night and stretched. But in all honesty I think the muscular tightness came from emotional stress of dealing with my 3 year old daughter-she was in one of those toddler moods last week and was negative, confrontational and needy about everything. She has woken up on the right side of the bed this week and the house is back to well-status quo- for a busy family.(our new normal)

My busy fit mom workout yesterday- dynamic warmup follow by 2 sets of burpie pullups- I could achieve 5 on my first set and 4 on my second set. I felt a great sense of accomplishment- this is one intense fat burning exercise. Start from a pushup, then spring up to standing, jump up to the pullup bar and perform a chinup, drop back to your feet and get yourself back to a pushup. After this I worked with the cables 2 sets reverse wood chops, cable bentover row, cable chest press while holding my lunge position, cable T pulls to face level for upper back, shoulder rotations. I moved to the floor and did 1 set elevated plank pulling knee to chest, glut/ham raise, Y squat, 2 sets explosive pushups off the BOSU, 1 set warmup cleans, 1 set cleans to my max -(3 lifts at this weight) and static stretch.
After this intense mom workout, I will be taking the day off today and do some foam roller soft tissue recovery.

My baby is 11 months old now and she is eating food and taking a bottle regularly. She and I are sleeping through the night and we have a family routine. Everything is falling into place and when it does I feel my fitness level soars. I know I will have a relapse as soon as one of the kids gets sick (probably next week), but when I can I will take advantage of a "normal" routine and focus on improving my fitness level and complete a workout like the one posted above.

If you are a new, recovering and/or sleep deprived mother a great place to start is with the Furious 5 exercises- they are posted on you tube in the side bar of this blog. This is the perfect start for a busy new mom trying to integrate fitness and exercise into her life. You can sign up to get the workout in written text and also a free starter fat loss workout as well at the top of the blog. Questions? Just ask I am waiting to hear from you.

Matriarc

OK so no one picked up on it. Sled drags. Mamma's if you want to lose fat, plop your baby into a snow sled and perform 50 metre runs with baby behind you, work up to 10 of these and I guarantee you will notice something great happening to you.

My workout- dynamics, 4 sets of pull ups- 2 with super band assistance and 2 without, 2sets of Y squats using a 20lb bar and 2 sets of explosive cable squat/high pull each arm.

My Nana passed away last night and it has been a long day of work and kids. She was 97 and a true inspiration for me. She was a great athlete playing golf well into her 90's and even got a hole in 1. She kept her competitive edge beating the pants off her friends in cards, and made a full recovery from breaking her pelvis at the age of 95. She weighed about 100 pounds in her prime, but man was she a strong woman. I will miss you Nana, love Jacqueline.

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.

WAIST OF TIME-workout machines

Like anyone due diligence in necessary. In my research today I have come across an article written by an extremely popular free diet/fitness website directory. The article lists and rates the top 6 workout machines, which includes a list of over priced, bulky, electronic equipment. These machines are a waist of time, I cannot stand seeing an article like this. First of all they are marketed for fat loss which is a huge scam everybody knows fat loss results come from high intensity interval training best done with resistance, right--everybody knows this? Cardio is cardiovascular system training not fat loss training. Now anaerobic training is great for fat loss and improves your VO2 max as well. I read what members had written in regarding the articles and one person commented "it's too bad the only piece of equipment I can afford is a pedometer". In my mind this is their blessing in disguise, they can avoid suffering overuse injuries and waisting time and money on this type of equipment. (treadmills, elipticals, recumbent bikes). Mix up your workouts. Go over to http://babybumpfitness.ning.com and check out one of the holiday workouts posted, or check out the barbell workout posted last week for variety, time efficient, economical fat burning. So Moms don't fall prey to cardio equipment, all you need is a place to stand, some comfortable clothing and 12 minutes 3x/week for fitness results.

PROGRADE NUTRITIONAL SUPPLEMENT SALE-for new moms

Subject: Weird News From Friends at Prograde

As you probably already know, Prograde Nutrition was started by a couple of fitness pros to be a resource for ethical trainers, such as myself. They created a company that I can have complete faith in recommending to you.


I think a lot of people in my industry were laughing behind their backs hoping they would fail. Well, not only have they silenced their critics, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.


Yes, the products are THAT good and they are that much in demand.


So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale.

Yes, that's 10.9 as in January of 2009 ;-)


Here are some other details I want to make sure you know about:

- Again, you receive 10.9% off all Prograde products.

- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.

- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code you enter at checkout is:

012009

- The website is http://jfit.getprograde.com/ refer to the side bar "nutritional supplements"

Oh, and you should definitely check out the Pre/Post Workout Recovery Drink- that's my favorite Prograde product. I've been using it and attribute my amazing workout recovery, even with nursing and sleepless nights.

Yours in health,

Jacqueline
J Fit Fitness Consulting

PS- Remember, this Celebration Sale ends next Thursday, so be sure to order right away and take advantage of these BIG savings. http://jfit.getprograde.com/

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.

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

O' Christmas Tree

O' Christmas Tree, Oh crap. I picked up Kasia from daycare with Ava in the car and decided to venture out with both of them to find a nice little Christmas tree. Well I only took 35$ cash in my pocket-mistake 1. The first shop we stopped at along busy Danforth Ave was a garden shop- 40$ plus tax no negotiation. Standing there freezing with 2 kids and not getting a tree immediatley is well interesting, I put them back in the car to stop the crying. The shop owner chased me down and offered my a tree that resembled a Cactus for 35$, it was worth about 3$. The next shop same thing 40$, I had managed to scrounge another 4.75$ from my car but was turned away.

I scoured the neighbourhood for a tree and everyone was getting hungry at this point-no dice. We took a trip over to a local build all centre and found the tree. 2 feet too big but only 30$. All the seats were flat in my car and the tree was wedged between the two kids in the back seat and popping out of the passenger side window. It was full of ice and snow and I could hardly lift it. I did not feel like a fit mom at this point, just defeated by a price cap of 39.75$ and recovering from a slightly unlawful drive home. This is what a busy new mom goes through for her kids.

My workout- feeling a bit sore from shovelling snow I did a shoulder rehab day with neck stretches.

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!!!

BANANAS!!!

That's right bananas, spit up all over me around 12am the other night, I guess she(AVA) doesn't like them. I was frantically wiping myself clean with a little help from the dog so I could be somewhat presentable at the gym the next morning.

My toddler(KASIA) has a hard time understanding that I WORK. I am not her oncall 24/7 personal servant and she is just starting to realize this. When I mention work, she clings on, when I work on the computer she constantly interrupts me with attention seeking behaviour. I know part of this is her age (3years), arrival of the new baby and the fact that I appear to be one of the only working mom's at the school I drop her at and the reality that she needs me. She definitely drives me bananas, but I am her mommy and I love her. I will be taking a week off the computer to spend some quality time with my girls and my husband. Talk to you next week.

My workout-warm up, 3 sets full front barbell squat with pelvic floor squeeze at the bottom, lunge press, single leg lower for abdominals, windmill, plank rotation, front plank with arm reaches, brooks hip stabilization series (wall pushes from front and side) small fat loss circuit jump squats to kettle bell twists to mountain climbers to burpie high pull with kettle bell to slow bulgarian split squats.

Exercise Selection

Today on my lunch hour I raced up to my daughters school to see her 30 second performance of reciting a poem at the schools annual book drive. (really she just held up a sign and mouthed a few words) I cut through traffic and made it in time, only to realize I had left my water bottle open in my bag and it spilled all over my camera. My camera was "buzzing" from my bag and it is "toast". One ruined digital camera, one 40$ parking ticket, heaps of stress in downtown traffic was worth the 30 seconds as she smiled at me in the audience. Oh yah, there will be a short break in video postings until I can manage to get a new camera.

I had a good day training people. My workout - full squat/press, kettle bell cleans, modified pull ups, weighted burpie press -break 1 minute-heavy front chop, modified pull ups, kettle bell clean and press, burpies, bent over rows.

My workout program is extremely short, it takes me about 10 minutes. If you look at my exercise selection you will notice they are all total body exercises with a huge metabolic benefit. This is an example of a fat loss workout for new mothers. If you want to lose the fat after your baby bump this is where you need to be. A workout like this does come with preparation such as muscle balancing work, post partum core training, rest and nutrition. If you do the prep, the intense workout is short and the PAY OFF is huge to help you get your body back after having a baby. This 10 minute workout requires so much oxygen that your body goes into "oxygen debt" and will work hard all day to repay itself, this is where you get the fat loss benefit. Exercise selection is very important and you should have a good reason for performing each exercise in your program or you are waisting your time.