MOMS BACK YARD FAT LOSS video

I just had to share this simple,yet effective workout that I performed in my backyard. My baby was asleep in her stroller so I grabbed some equipment and did a quick mom fat loss workout out on my back deck.


The key to this workout is supersets. I take no more than 1 minute rest between supersets and complete 4 in total. By the end of this I have performed around 80 lifts in 6 minutes (3-4 of that being rest). I finish with a total body explosive exercise, turned into muscular endurance set of 100 reps. So in total I have performed 180 total body lift exercises in approximately 10minutes. I would say that is pretty good odds for a time to work intensity ratio. You will definitely get an after burn fat loss effect from this busy mom fat loss workout. To get a copy of you free 4 week program with fat burning workouts like this one sing up below.

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.

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

2 DIFFERENT SLEEP DEPRIVATION WORKOUTS

I have been getting some more response regarding the recipes and realized people without a blogger account cannot comment on the blog. If you want to share your recipes with others mothers please email me at jacqgradish@hotmail.com and I will post your recipes or you can sign in http://babybumpfitness.ning.com and post your recipes in the busy mom group, this way everyone will get to share the information.

This is a comment that Denise had emailed to me to post-

Hey Jac

I just wanted to let you know that the pulled pork was yummy, yummy, yummy! Leah helped me sprinkle the spices over the meat and then kept asking me all day "WHAT is that smell?" (I thought it smelled great!). She gobbled it up and so did Jeff. We're going to try your second recipe next week. I liked that I could have the spicy stuff I want, but still have Leah eating the same meal as the entire family (by taking some non-spicy meat out to the middle). I hate having to make her something different because I feel like something spicy.


Thanks,

Denise
Great feedback Denise, thanks. We can really support one another through our journey as parents, please share anything that you may think another mom may find helpful.

Today in busy mom fitness I want to talk about working out while sleep deprived. As a parent I think you have a new sense of "normal" when it comes to the amount of sleep you get. If you are only moderately sleep deprived like one bad night, but you still have you regular "mom" energy level you can still get a great benefit from performing Tabata fat loss circuts. These are the short 4 minute circuts I post with 20 second work 10 second rest intervals, repeating the circut 2 to 3 times. These are intense while you perform them and have a great after burn affect for fat loss. The workouts are short enough that you can manage them with less sleep and intense enough to help increase you growth hormone for a great health benefit.

If you are extremely sleep deprived or feel like you are fighting a virus I suggest performing a joint mobility workout with foam rolling ending with some static stretching. You should feel energized by getting your blood flowing, release some tension and you will not be lowering your immunity by performing intense muscle breakdown work. (As a bit of back ground this is how muscle grows- first by causing micro tears that stress the muscle tissue during your workout and, then repairing it with proper sleep and nutrition) When extremely sleep deprived you do not want to start this breakdown cycle, you want to focus on maintenance and relaxation.

As a busy mom integrating fitness into your life you have to trouble shoot what you need and what you can manage. We have talked about two totally different types of mom workouts that are both beneficial depending on your unpredictable schedule.

I will post examples of each style of workout at http://babybumpfitness.ning.com. So visit and give them a try.

BUSY MOM FITNESS-sick

Well Kasia my 3 year old is just getting over the flu. That means last week I was trying to occupy a needy, ill toddler and care for a baby. She was almost recovered but low on energy and had lost some weight. By Friday we were all going stir crazy, so I packed up the girls and headed off to The Clay Room for some baby foot print and toddler hand print keep sakes. I am a month behind on getting the grand parents their Christmas gifts and this was a great way to pass the afternoon and get another busy mom task out of the way. The Clay Room is local to me and it has people of all ages painting pre-made clay pottery, check it out- http://theclayroom.ca/
As for my busy mom fitness I am still suffering a small head cold and do not want to lower my immunity anymore with an intense fat loss workout, so I have been keeping up with my much needed post partum abdominal work and some low back stretches.

At time when the whole house is sick it is easy to fall off the rails in a bad way. My daughter with the stomach flu has seen an opportunity to manipulate us(she thinks) to get the type carb only diet she wants. We let her get away with this for a few meals when she started eating again. We have had many discussions this is not suitable in our house, so that means long drawn out meals until she is done her veggies and meat.

I went down hard, after I wrote this post I went to bed and couldn't sleep, only to go running to the bathroom with the flu. Full blown, I felt like garbage. Wow the family dynamics changed at that moment. I was bedridden and my husband has been staying home with the girls and making the meals. He's a star, he is not 100% either but has pulled through.