Take 5 to Exercise

For me, exercising is a priority. I make it work for myself and for my family. Exercising makes me happier and gives me the energy I need to be the best wife and mother. These are my FIVE steps to add exercise into your day.

Make a Plan
I am not spontaneous. I like to have a plan for everything and know what is coming next. Working out as a Stay at Home Mom is difficult. I wanted to set myself up for success as much as possible. I figured what time of day works best for me to work out. For me, its the morning. My mood is SO much better after I exercise. Yes, its harder to get up early but it's worth it. I like myself more after and I think my family does too. Then, I wrote it down. I can't just make up a few exercises and just do them and feel like I got a good workout in. Writing it down holds me accountable to it and gives me direction and focus. Plus, it saves me time and I need all the extra time I can get. Crossing each day off gives me so much satisfaction. I love to watch progress in action!

Wear your workout clothes to bed
I work out at home. No one sees me. No one knows if I wore those clothes yesterday or not. Well, except all of you reading this. I worry so much about making noise in the morning. My greatest fear is waking my kids up. Opening drawers makes noise. It seems like the quieter I try to be, the louder I actually am. Even if I don't wear my workout clothes to bed, I try to have everything laid out downstairs so I have no excuse. Not being prepared used to be one of my biggest excuses. Now I can't use it.

Be Flexible
This is difficult for me. I like routine and I like exercising in the morning. I also like the alone time of exercising by myself, before my kids wake up. It would be great for that to happen five days out of five. Realistically, it probably happens three days of the week. Usually, I am halfway through my workout or in the basement using the elliptical when one wakes up early. Sometimes my cardio gets cut short or I have to trade the morning workout for nap time or night time when my husband is home. I try not to get discouraged when it doesn't work out and just readjust my schedule to fit it in later. Sometimes, Bo watches PBS or joins in on the exercises. Reagan just needs a couple toys and some attention and she will happily watch me do squats or planks. Stressing about it doesn't help. Being willing to change it does. There are also days I miss a workout. It won't kill me. My kids need me more than my elliptical does.

Find a Friend
This has been the greatest thing keeping me on point. Knowing that someone else is doing the same workouts and is expecting me to do them do really keeps me motivated. Even on the days I don't want to do them, I know that she is probably doing them right then. I told her I would and I don't want to break that trust. It's also fun to discuss how our workouts are going, what is working, and what we could change. She encourages me and I encourage her. If you don't have a person like this, enlist your husband or a good friend just to check in with you. Maybe they won't do the workouts but they can still be a great workout to you as you work to get fit. If you need someone, I would love to be that person for you as well.

Take a nap
I know this won't work for everyone. It also doesn't work for me every day. Some weeks by Friday I am exhausted. Getting up early to exercise and staying up late to get a few chores done catches up to me by the end of the week. When I can get both kids napping at the same time, I try to take advantage of that time and rest. It doesn't always mean napping, but I usually fall asleep if I am just sitting on the couch reading or resting. Even thirty minutes makes a world of a difference to the rest of my day. There are nights that by seven, I am a cranky mess. I am tired and I just want the day to be over. I am no fun to be around. Those are the days I should have taken a nap. I also have to tell myself that the dishes can wait until later, or the floors can be mopped later. All the mess will still be there when I wake up.

Pretending to nap. They don't actually sleep together.

Happy Friday and Have a Great Weekend!!

QOTD: What tricks do you use to her your workout in?

-Rach

January Workouts

I am starting a new workout series this month with a couple great ladies! These workouts are short but will work some of those key problem areas. It is so much more motivating to know that others are exercising with you and it has been great in keeping me accountable. I try to get in 20 minutes of cardio each day along with my workout. It might be the elliptical machine, treadmill, or walking my stairs. As a busy mom, I take what I can get and try not to get discouraged when I can't fit it all in. Some days it's only 10 min and some days I can get in 30. It's more difficult when my kids are awake but so fun to have them join in on the exercises. We especially love squats and pushups!

Legs

Arms

Calendar

Any exercise is better than none and the best time to exercise is any time! I would love to have you join us or give the workouts a try. I am looking forward to this new year and new workout!

-Rach

Easy at home Workout

This morning a friend sent me a message to keep sending her workout tips. That just made my morning! I was sitting in the doctor's office with Bo, who has a nasty cold. I've been posting workouts and exercises but not really feeling fulfilled. It's so hard to really know what's happening when it's all on social media. Just knowing that someone is using them makes it all worth it.

On that note, here is the workout I'm doing this week. I'm still doing my workout from last week on my non running days, but on my big cardio days, I am doing these exercises. The thing I really like about this set is that it targets abs and legs, can be done in under 5 min, and you can do them anywhere. You can also modify any of the exercises to make them easier or harder.

Here is how I'm working out this week.
Cardio-I am training for a 10k, so that 30 min of running for me.
Complete exercises. I do two sets.
Stretch

Here is how I would recommend to you to do this workout.
Cardio-5 to 10 min running, biking, or using an elliptical machine.
Complete exercises-Do one or two sets.
Cardio-5 to 10 min running, biking, or using an elliptical machine.
Complete exercises-Do one or two sets.
Stretch
This makes your workout approx 20 to 25 min.

To make your workout 30 min, add one more set of cardio and exercises. You can also do all your cardio at the beginning, like me, if you are doing a long run or bike ride.

I have the exercises listed in a progression. I like doing exercises this way because you get a little harder each day, not all at once. It also helps boost your confidence in being able to complete them.

This is an easy workout that can be done at home or in the gym. Hopefully, these little tips help you have success completing your fitness goals.

Last week's exercises, in case you want to challenge yourself.

Ab Workout

Good Morning!!! Here is a simple, yet challenging ab workout to start your day. Just remember you are building a strong core, which is important for good posture, running or walking, lifting weights, kids, groceries, and laundry, and balance and stability. Enjoy!!!

Complete two sets of these exercises.

20 Bicycle crunches-lie flat on your back with your knees up, Bring opposite elbow and knee together raising shoulders off the floor, release and bring the other elbow and knee together. Continue switching right and left. Your legs should be moving like you are riding a bike. Count each Right and Left as one rep.


http://abcbeachabs.com/wp-content/uploads/2014/06/cute-girl-doing-the-bicycle-crunch.jpg

20 Russian Twists-sit with feet flat on floor. Shoulders to knees should create a V. Your arms should be palms down, straight out in front of body. Turn your arms and torso to the left 90 degrees or as far as you can, turn back to the front and then twist to the right 90 degrees. One rep equals a left and right twist.

 http://site.rockbottomgolf.com/scratch-the-cavemans-blog/2012/12/19/the-cavemans-essential-exercises-russian-twist/

20 Side crunches-lie on right side with knees slightly bent. Place left hand near ear on head with elbow bent. Raise feet slightly off the floor. Bring elbow down toward hip squeezing abs together. Do 20 and then switch sides.

http://www.bodyrock.tv/2010/02/07/psychopath-workout

20 Windshield Wipers-lie flat on back with feet together in the air. Body should make an L. Lower legs to the left side, bring back up, lower to the right side, like a windshield wiper. Bring back up. One rep is a left and right wiper.

20 Bridges-lie flat on back, feet flat on the floor. Raise butt off the floor, keeping shoulders on the floor. Lower butt to almost touching the floor and then raise back up. Squeeze buttocks together at top of bridge. Count one rep each time you reach the top of the bridge.

http://www.sandiegopurplecow.org/2011/06/bridge-exercise.html

30 sec plank- in push up position balancing on feet and elbows, or on side balancing on feet and elbow

http://pitfitness.net/2013/01/07/exercise-of-the-week-plank/
http://healthadvocateinc.blogspot.com/2014/05/wow-workout-of-week-side-planks.html

Repeat Circuit

Total workout time is about 15 minutes. Don't hurry through the exercises. Focus on engaging your abs and getting the most out of each exercise. Keep it up!! You'll have awesome abs in no time.

5-4-3-2-1 Workout and Cheat Sheet

The wonderful ladies from my Girl's Night group have inspired me to start sharing my workouts and fitness plans. I will be posting workouts here and other fitness related goodies I have learned and want to share.

This week's workout is a 5-4-3-2-1. It is simple in the fact that you only need a stopwatch. It was challenging but I feel great now. 

I am going to break it down section by section to help you understand the exercises and get the most out of the workout. I will post pictures of each exercise this afternoon. Hopefully. Until then, you can google any of the exercises and see pictures and videos explaining each one.

5 min

I did the at home exercises because Bo was still sleeping. 

I replaced high knees with step ups on my porch steps. 

High knees-bring your knees waist high one at a time while either jogging forward or jogging in place. It was a little too noisy to do in my living room this morning.

Step ups- use any step, higher is more challenging. I do alternating steps, Right Up, Left Up, Right Down, Left Down and then switch to Left Up, Right Up, Left Down, Right Down

Jumping Jacks-jump feet out and bring hands together over your head. 

Front kicks-bring your knee up to your waist, kick your leg out, bring your knee back in, and then put your foot down. It's like a karate kick to the front instead of the side. I do ten with each leg and then start over until the minute is up.

4 min

Lunges- step forward with one leg and lower your hips until both your knees are bent at about 90 degrees. If you can't go all the way to 90 degrees, go as far as you can. Your front knee should be above your ankle, not pushed over your toes. Make sure your back knee does not touch the floor. Keep your weight on your heels as you push back up. Do not put you hands on your knees. I like to keep mine at my waist. I did 10 with my right leg forward, 10 with my left, and then started again until my minute was up.

Mountain Climbers-begin in a push-up position. Bring one knee up under your hip. Explosively switch positions so that the other knee is under and the knee that was in front is now straight. Continue quickly switching until time is up. This was the hardest one for me. If you get tired, stop for 5 seconds, catch your breath and start again. 

3 min

Push ups- Do regular or modified push ups. Go down as far as you can until your elbows are bent at 90 degrees. You can do modified push ups on your knees. Try to keep your back straight, butt down, and get those 90 degree elbows. 

Tricep dips-Use your couch or a stationary chair. Sit on the edge. Slide your butt off the front with your legs extended in front of you. Hands on the couch, palms down, and fingers pointing toward feet.  Slowly bend your elbows until they reach 90 degrees. Then push back up.

2 min

Squats- Start with feet shoulder width apart, bend until your knees are at about 90 degrees. Keep your butt down and weight on your heels. It should feel like you are sitting in a chair. If you can't go all the way to 90 go as far as you can. The more you do them the easier it will be. 

Jump Squats-Do a regular squat and then jump up. Land back in squat position. I also switched these out for side squats.

Side Squat-Start with feet together, step out with one leg and bend into a squat, Stand up and bring legs together. Do 10 leading with each leg. Keep switching until your time runs out.

1 min

Plank-Get into push up position.You can keep your hands down or lower onto your elbows. Keep back straight and abs tight. You can also lower onto your knees if balancing on your feet is too difficult. Try to maintain a straight body and keep your butt down. 

It is OK to take breaks in between sections. Try not to stop for longer than a minute. You don't want your muscles to tighten up. The longer you stop for, the harder it will be to continue. It will feel difficult and your body will be tired and sore but it will get easier. 

Don't forget to stretch when you are finished!

I hope you try this workout and like it. I am doing this workout too. I struggled through it this morning but am looking forward to going at it again on Wednesday. I would love to hear your feedback. 

Stay tuned for an AB workout for Tuesday and Thursday.