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Fitness

7 Exercises For A Better Butt
FitnessLifestyle

7 Exercises For A Better Butt

by Modi Ramos
written by Modi Ramos

My entire life, I’ve always had a white girl booty. Despite the recent trends of the big booty workouts, there is no way my butt will ever look even remotely close to big or plump. (But to be honest, I don’t really want it to, I just want it to look good in my jeans!)

But I will say, with the right exercises on a routine basis (consistency is key to any progress, especially when it comes to fitness!) you can get a tight, firm butt that looks good in jeans and turns your partner’s head. Because, honestly, I’m not trying to impress anyone but my man and myself.

Here are 7 exercises for a better butt that we’ve put together for you. (And the best part, you can do these while you catch up on those DVR shows you’ve got recorded, two birds, one stone, baby!) I love these butt exercises because they work to perk your tush, and they’re simple yet highly effective. No gym required, ladies! You know what that means? No excuses!

Plié Squats

Plié (pronounced plee-AY), is a ballet term and means ‘to bend’. So for this twist on your traditional squat which pretty much everyone knows, all you have to do is pretend you’re a Prima Ballerina as you work that tush into shape. You’ll need to execute these with proper form, and if you want to really feel that booty burnin’, lift your heels off the ground for the last few. If you want a more detailed overview on how to execute this exercise, click here. 

And if you’re looking to take it to the next level, hold some weights! A kettlebell is my personal favorite for this one.

Curtsy Lunges

This spin on the traditional lunge will channel your inner debutante while working your gluteus maximus! To get the most out of this exercise, pay attention to your form. This has been proven to get you a better booty, but you have to do it right.

Rather than stepping straight back while your front leg is firmly planted, you’ll be stepping back to the opposite side. It’s similar to a traditional curtsy, hence the name! When I first tried these, they seemed a little intimidating and confusing. But once you grasp the move, you’ll see and feel the difference over time. 

To increase intensity, hold a pair of dumbbells in each hand while you do them. If you’re still unsure how to do them correctly, click here.

Donkey Kick

So, for this one, think of it just as you would a donkey kicking something up and back. This will work to isolate your glute muscles, and it’s a great butt exercise to firm that tush. 

Glute Bridges

This is another exercise where you’ll want to make sure your form is correct. If it’s not, you’ll really feel it in your back the next day and not in a good way. Want to step it up a notch and really feel the burn?

An example of what a single leg glute bridge would look like when properly executed.

Once you’ve mastered the move, try lifting one of your legs off the floor and doing single leg glute bridges. These are great for perking your booty and working those hamstrings in the process.

 

Straight Leg Deadlifts

You’ll need weights for this one, and as you get used to them, you’ll want to gradually increase in weight over time. For myself, I use a pair of 15 lb dumbbells. I’ve also found it’s best to exhale on the way up. Once you get the hang of these, I promise you’ll love them. They really work, and you’ll definitely feel the burn the next day when you step out of bed.

Fire Hydrant

Imagine for a second that you’re a dog about to mark your territory on a fire hydrant. This is definitely where this one got its name from, appropriately called the “fire hydrant” in the fitness world. It’s great for working your hip abductors as well!

Clam (AKA Clamshell)

This move is common practice in Pilates, and it’s a great way to channel your inner mollusk. I’ve included a little how-to should you need it! This butt exercise is terrific for working your abductors, and although it sounds simple, I assure you that you’ll feel the burn after 30 seconds of putting in work.

And the closed leg variation of the clamshell:

See, I am not a twig; I’ve got meat on my bones. But even after three kids doing exercises like these help to keep my butt up and not down to the floor.

Of course we all know the basic exercises for your butt like squats and traditional lunges, but these butt moves are great for shaking things up and helping you get that tight butt you’ve always wanted. Another trick I like to add to my regimen is exercise bands! Try slipping one on when you’re doing butt work (like the donkey kick, fire hydrants and clams) and you’ll work to slim your thighs as well. (My thighs need all the slimming they can get, anyone with me?)

I like this group of different strength resistance bands, and also this thicker one–both available for a reasonably low price on Amazon.

Got any more special moves to share with us that have done wonders for you? Leave us a comment and share it!

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first marathon
FitnessLifestyle

6 Key Steps To Prepare For Your First Marathon

by Amber King
written by Amber King

The registration is in, and you’ve marked your calendar, but now what? Whether you’re an experienced runner or not, taking on 26.2 is a huge feat. It’s so huge, you might be thinking, “What the heck did I get myself into?!”

Marathons are one of those things that sounds great in theory, but the intimidation factor is not for the faint of heart. For me, marathon training was all fun and games until I was getting up at 4 AM on weekends and nursing my sore feet and bum knee. Trying to fit long runs and regular workouts into my crazy schedule wasn’t easy.

I won’t sugarcoat it, preparing for your first marathon will take a lot out of you. But at the same time, crossing that finish line after months of training will feel even more amazing than what you’re expecting. For me, completing 26.2 was one of the top three best moments of my life. I spent most of last year preparing for my first marathon, and I learned a thing or two in the process.

Here are my tips to make this journey to 26.2 as smooth as possible.

first marathon

1. Get the Right Gear

Yay, you get to go shopping! You don’t need to go out and spend big bucks on all new workout gear, but there are a few essentials you need to stock up on. The first item on your list is a new pair of running shoes. It depends on a few factors, but a good pair of running shoes will only last about 400 miles. For serious runners (like you, marathon mama), that gives your shoes about six months before wearing out. If you’ve been rocking the same pair of Nikes for over a year, preparing for your first marathon is the best reason to treat yourself. Do your research and find shoes that match your body and running style. I started my marathon training with a firm-soled shoe because that’s what I thought I liked, but I started having serious joint pain in my knee three months into training. I switched to a more cushioned pair of Asics and felt so much better. Don’t underestimate the power of a good pair of shoes!

And while you’re picking out shoes, it’s a good idea to start stocking up on socks. You’ll go through them a lot faster during training, and without extras, you might find yourself picking through a stinky hamper before your regularly scheduled laundry day. Don’t ask me how I know this. Just trust me. You need more socks.

2. Pick a Realistic (But Still Challenging) Training Plan

Picking your training plan is the second most important part of preparing for your first marathon. (We’ll get to the first most important next.) You need a plan that is both challenging and realistic. No matter how fit you are, there’s no way you can skip training and complete your marathon with a time to be proud of. Sure, there are plenty of people who show up on race day with zero training, but is that really what you want? Running a marathon is about proving to yourself that you can work hard and achieve something amazing. Your finishing time isn’t as important as whether or not you put in the effort and do your best.

There are countless marathon training programs online. Ask our good friend Google, and you’ll see what I mean. You should know, however, not all training programs are created equal. You need to find a program that will work for your current fitness level and your crazy busy mom schedule. In general, you want a program that includes a few shorter runs during the week, a day or two of cross training (an activity that isn’t running), one long run a week, and a day for recovery. Take my advice and don’t try to wing it as you go. Before I started, I sat down with a calendar and a training plan I found online. I filled out every workout I was going to do for the next 5.5 months, and I’m so glad I did. Having that plan took away the daily stress of trying to figure out what I needed to do. I occasionally had to move things around to accommodate for regular life events, but having a (mostly) set in stone plan made things a lot easier.

first marathon

3. Devise a Method of Accountability and Motivation

This is it folks—the single most important part of preparing for your first marathon. You can have the most expensive pair of shoes and the best training plan, but it’ll all count for zilch if you’re not in the right headspace. Not surprisingly, this is also the hardest part of preparing for a marathon. Most people start off training strong, but there’s always that brick wall of exhaustion a few months in. You HAVE to push through. Preparing yourself mentally is just as important as preparing yourself physically. 

For me, accountability was the simple reward of being able to cross out a workout on my calendar. I’m one of those list-crazy people who lives for the satisfaction of crossing something off a to-do list. Having an uncrossed off workout on my calendar was not an option. I needed the satisfaction of seeing all those x’s in a row. I also made myself accountable by training with a few friends that were also into running. Trust me, the shared misery of 4 AM long runs is great bonding. My methods might not work for you, but there’s something out there that will. Try to think about why you signed up in the first place and make that more important than how tired you are. Find what motivates you, and hold on for dear life.

first marathon

4. Change Your Diet

If you truly want to do your best, you’ll need to adjust what you’re eating. I won’t say the “d” word, because your purpose isn’t to lose weight. Sure, dropping a few pounds is usually an added bonus of running 20 miles a week, but when you’re working out that often, you need a diet that will provide all the fuel you need. If you’re not getting the right fuel, you’ll start dragging on your runs, and staying motivated will be even harder.

Focus on cutting out as many simple sugars as you can. You want complex carbohydrates like whole grain pasta, cereal, brown rice, veggies, and low fat dairy. I recommend making a list of foods you’re going to completely cut out of your life during training and pin it to your fridge. My list included cookies, chips, soda, and processed meat. I ate a lot of nuts, veggies, and whole wheat spaghetti during my training, but don’t forget cheat days are a real thing. I lived for my monthly Oreo McFlurry from McDonald’s. 

first marathon

5. Plan a Rehearsal Run

You’re going to get plenty of practice running during the months you’re preparing for your first marathon. But once you get close to the big day, you should plan on doing a rehearsal run. An experienced marathoner gave me this tip, and I’m glad I listened. The point is to avoid race day surprises and eliminate as much stress as you can.

It makes sense to use the last long run in your training program as your rehearsal. That might mean a 20-mile run, or maybe you’re only training to 18. In this case, the distance doesn’t matter as much as everything else. Do everything as you plan on doing it on race day. Wake up at whatever ungodly hour you’ll need to, and if you live nearby, you can even run part of the official marathon route. Eat the same breakfast you’ll eat on race day, and wear the exact same outfit—socks and underwear included, ladies! The last thing you want is a wardrobe malfunction at mile 16. I wore a different sports bra on race day than I did during my rehearsal run, and I ended up chafing around my shoulders because of it. Don’t be like me. Test your outfit to make sure it’s long run friendly.

first marathon

6. Decide on Details Before the Big Day

Nerves were my biggest enemy the day of my first marathon. I prepared for months and made sacrifices, and it all came down to that one race. It was a big relief for me knowing I had already planned out all the details. 

Plan out how long it’ll take you to get to the start line and if you’ll need to find a parking spot or have someone drop you off. If you plan on carrying water or snacks on the course (which I suggest you do) decide how you’re going to carry them and exactly what you’re going to take. I packed my Camelbak two nights before the race with Clif Shot Blocs, ibuprofen, a portable charger for my phone, and an extra pair of headphones in case mine conked out. If your family is planning on cheering you on or meeting you after, decide on a designated place to meet up. The last thing you want when you’re done running is to wander through hoards of sweaty people looking for a familiar face. There’s always the possibility that something will go wrong, but this way, your mind is free to focus on staying motivated and energized.

I won’t lie, marathons are TOUGH. You’ll probably get sore in places you didn’t know could get sore, and if you’re lucky like me, you’ll chafe so bad your skin will look slightly reptilian.(Was that an overshare?) It will take a lot out of you, but it doesn’t have to take over your life. With the right preparation, you can get your long runs in and still be the mom/wife/personal chef/chauffeur/maid/paid employee that you need to be. When you cross the finish line and feel that race bling around your neck, every early morning and every mile of training will be worth it. Running a marathon is an incredible accomplishment, and there’s no reason you can’t conquer it.

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best water bottles
FitnessLifestyle

5 Of The Best Water Bottles For Active Moms

by Karly Wood
written by Karly Wood

This is a post for all you mamas out there, who have a hard time drinking water. Whether you find it disgusting, are never thirsty or just run around so much you plow through your stash, having a water bottle on hand is key! If you become dehydrated, you get exhausted, cranky and it can lead you to retain water and weight! Speaking from personal experience, drinking enough water can be hard. That’s why we’ve rounded up some options to keep on hand so you can have chilly water at your fingertips. (This post contains affiliate links.)

best water bottles

Source: Amazon

1. Hydro Flask

Look, I get it––it’s trendy and I don’t want to shell out the money for one either but the Hydro Flask makes our list because it gets the job done. They keep beverages cold for up to 24 hours and hot beverages warm for up to 6 hours. They come in a decent amount of solid colors and range in size from 12 to 32 ounces with varying mouth pieces. They’re also leak proof and don’t get that annoying condensation on the outside! Prices start around $25, but keep your eye our for deals at places like Costco! This would also be a great Christmas gift idea.

best water bottles

Source: Amazon

2. S’well

S’well water bottles are another vacuum insulated stainless steel water bottle option. They have tons of fun designs, but a more narrow mouth so it may be difficult to squeeze in ice cubes. The manufacturers claim S’well bottles keep hot beverage warm for 12 hours (compared to the Hydro Flask’s 6) and cold beverage chilly for 24 hours. You can find them in 17-25oz sizes and starting at $35.

best water bottles

Source: Amazon

3. YETI Bottle Rambler

The YETI Rambler is made to withstand everything your kids have to throw at it! It’s made from kitchen aid stainless steel so its rust resistant and dishwasher safe. It’s also Dura Coat Colored so it won’t fade and made to hold up under extreme conditions. The 26 oz size starts at $40, and you can also choose from half gallon and gallon size options for all day outings!

best water bottles

Source: Amazon

4. Thermos Hydration Bottle with Meter

If you’re trying to up your water intake, this inexpensive plastic bottle from Thermos is the way to go! The 24oz size is a great start to your daily goal, is made from BPA free plastic and includes a meter so you can keep track of your consumption. It comes in several colors and is $10 or less!

best water bottles

Source: Amazon

5. Takeya Actives

Ever poured half a bottle of water on yourself because the wide mouth opening? Then you may want to check out the Takeya Actives, a bottle-and-spout combo that is much easier to control and drink from. The stainless steel, double-walled bottle also has a screw off lid to reveal a wider opening for ice and fruit. It comes in sizes ranging from 18 to 64oz and lots of fun colors.

 

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exercise during your period
Fitness

4 Reasons You Should Exercise During “That Time Of The Month”

by Guest Post
written by Guest Post

When you think about periods, we bet all you can think about are uneasy sensations and cramps. It probably sounds like a crazy idea to exercise during this time but contrary to popular belief, exercising during your period can help alleviate menstrual cramps. Physical activity can help you deal with the symptoms of PMS and mood swings. Now, when we say exercise, we don’t mean hardcore strength training where you can potentially pass out––any simple physical activity that does not put too much strain on you will do the trick. Here are 4 main reasons you should exercise when Aunt Flo is paying a visit.

exercise during your period1. Brightens Your Mood

Periods bring PMS and mood swings, and they can swings make it difficult for you to be around other people and vice versa. Sometimes, mood swings can lead to minor depression and even anxiety. Exercise helps the body release endorphins that can brighten your mood instantly. Many studies show how activity can trigger a positive feeling in people experiencing depression. When you start to feel happier, your perception of pain is reduced. So, why not use exercise to fight those period blues?

2. Energizes You And Beats Fatigue

It is pretty standard to feel low on energy during your period. But those cramps sure don’t allow you to rest peacefully. The only solution is to fight the exhaustion and get active – and exercise helps you do just that. Working out does not tire you out. Instead, it boosts your energy levels and enables you to beat the weariness. It may be difficult to get yourself to start, but once you start exercising, you will feel your blood circulation and heart rate increase, which results in more energy. The feeling of fatigue is caused not just by lack of physical activity but also when you forget to fuel your system with nutritious food. The combination of good food and exercise will make you feel happier, energized and active.

3. Eases Menstrual Pains

We discussed above how exercising can reduce the perception of pain, thanks to the release of endorphins. So this is probably one of the best reasons to start working out right away. Exercise enhances blood circulation, which, in turn, reduces cramps. It also reduces your stress and anxiety levels, which eventually impact period pains. The lower the levels of stress, the less severe your cramps.

4. Regulates Irregular Periods

Is your period considerably irregular? Exercise can address this issue too. If your period lasts longer than usual or is overdue for a while now, some physical activity can bring your cycle back on track. A combination of a balanced diet, exercise, and a healthy lifestyle will help you regulate irregular periods. Try new workout routines and explore what works best for you. There is no need to push yourself beyond what is comfortable for you. You can perform light workouts that impact your cycle for the better.

These are a few reasons you should stop worrying and start exercising during your period. Physical activity is good for you not only on an everyday basis but also when you are combating period problems. PMS, cramps, exhaustion, and mood swings – it can fight them all. All you need to do to relieve these menstrual problems is to do any of the exercises mentioned above. So, start now and experience the benefits of exercise during your next period.

Simple Exercises To Do During Your Period

Go For A Walk: I know, sitting in your pajamas in bed all day long sounds lovely, but that does nothing to reduce your cramps. Instead, go out for a walk or get some chores done. This way, you can get a breath of fresh air and even get your mind off the cramps. If you don’t want to step out, you can walk around your home or do some stretches that relieve menstrual cramps.

Yoga: Practicing yoga during your period can help energize you and soothe cramps. Some asanas can relieve bloating and reduce discomfort during periods. They not only reduce physical pain and discomfort but also impart mental peace. If you are looking for mild physical activity, these yoga stretches are a safe bet.

Cardio: Try light exercise like aerobics, jogging, dance, and zumba. They don’t strain you much and reduce period pain.

 

Author Bio:

Nisha is passionate about writing and loves to share her thoughts with the world. She has written many articles on yoga, fitness, wellness, remedies, and beauty. She keeps herself updated by going through interesting blogs every day. This fuels her passion and motivates her to write appealing and engaging articles. You can find her at https://twitter.com/baghadia_nisha.

 

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4 Reasons You Should Exercise During That Time Of The Month

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athletic jumpsuits
Beauty & StyleFitness

Might As Well Jump! 7 Athletic Jumpsuits to Get You Moving

by Karly Wood
written by Karly Wood

I’m not going to lie–– I don’t know how I feel about this new “athletic jumpsuit” trend. As someone who’s on the shorter side, I just don’t see how donning a one piece athletic pantsuit is good for anyone’s eyes, but maybe that’s just me. If you’re in the market for some new athletic wear, maybe a jumpsuit is for you! Check out some popular styles below.

athletic jumpsuits

Source: HM.com

1. Yoga Jumpsuit

Made from quick drying and stretchy material, this jumpsuit is a yogi’s best friend. The mesh cutouts in the bust also come with removable cups for extra support, and you can’t beat the decorative and dainty narrow straps. At less than $40, this jumpsuit is one worth trying.

athletic jumpsuits

Source: CoachYoga.com

2. “Sexy” Women’s Jumpsuit

Whether you prefer cardio like running or relaxing yoga, this jumpsuit claims to handle them both. This slim-fitting suit is made with breathable fabric with supportive back straps. It’s simple, yet sexy.

athletic jumpsuits

Source: Zappos.com

3. Training Ultimate All-In-One, adidas by Stella McCartney

This cropped jumpsuit is designed to handle high-intensity workouts. Strategically placed mesh panels ensure maximum airflow, while the rest of the sturdy fabric holds up under sweat and grime.

athletic jumpsuits

Source: Lululemon.com

4. Balance & Resist Onesie

A built in bra and seamless construction sets this onesie apart from the rest. Coming in classic gray, the wide, criss-crossed straps keep everything in place during your interval training.

athletic jumpsuits

Source: Forever21.com

5. Active Racerback Jumpsuit

A little bit sexy, a little bit functional- you get it all with this active racerback jumpsuit. The deep scoop in the back and skinny straps leave just a little to the imagination, while the mesh panels give some much needed airflow while you’re sweating it out. There’s no info as to whether this onesie comes with a built in bra, so this may be better suited for at-home workouts.

athletic jumpsuits

Source: Fabletics.com

6. Snowdrop Leotard

Bright and colorful with slimming side panels, you’ll be shocked how great you look in this leotard. Made from all-way stretch and wicking fabric, this jumpsuit also comes with a built in bra and removable cups for support. The keyhole design in the back is just a bonus!

athletic jumpsuits

Source: Adidas.com

7. Wanderlust Onesie

Sporty colors and recycled fabric make this a fun and functional onesie. Supportive cross straps and a high neck means you won’t be worrying about anything “falling out” while working your yoga practice.

 

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easy fitness tips
FitnessHealth

5 Easy Fitness Tips for Busy Moms

by Guest Post
written by Guest Post

It was the summer of ‘95, on a bright Sunday morning when she came home for the first time. My bundle of joy! She changed the atmosphere around everybody. We knew that we had to alter our usual routine around her. My husband quit smoking, after 2 years of tiresome coaxing and I quit my firm where I had worked for 8 years diligently to be a full-time mom. It was all worth it.  Within a blink of an eye she turned two and I decided to go back to work. I lined up a few interviews and began my preparation.

On the morning of my interview, to my surprise, my “lucky dress” did not go beyond my neck. I was shattered. At what point, in the last two years, did I forget to take care of myself? I decided to take matters into my own hands. While surfing on the internet, I realized that there were many other mothers who went through the same. These are my easy fitness tips for busy moms that help me fit back into that lucky dress.

easy fitness tips

1. Do What You Love

Nobody expects you to hit the gym every day, but doing something you love like gardening can help lose the extra weight. Even daily chores like mopping, washing the car, etc. can you help you lose more weight than you’d imagined! Any activity you pick up has to be intensive and of your interest so it’s not just a compulsion, but something that you enjoy. The most important thing is to stay active and not lethargic. Monitor what you eat, stay motivated, stay positive and you’ll notice the change sooner than later.

2. Get Accountability

One thing I noticed was how the birth of my daughter created a void between my friends and me and not because I did not enjoy their company, but because I was busy. Partnering with a friend to exercise is a great excuse to catch up what I missed in the last two years, as well as have accountability to keep up the hard work.  Not only will getting out for a workout be a change of surroundings that’ll obviously keep you in a better mood, but the calories you burn while jogging or simply walking will help you drop that extra weight gradually.

3. Focus On The Major 4

The big four include- squats, pushups, lunges and planks. At first they may seem too much, but begin slowly. Go for 5 per day and gradually increase it to a 50 or more. Setting a fixed timetable always helps––maybe in the afternoon, when everybody is asleep! Or early in the morning would also do. Make sure you fit your schedule accordingly.

Remember not to overdo it. Let your body slowly, but consistently adjust to the new routine that you’ve set for yourself and listen to your body. Nobody else knows what’s best for you. If you’d rather rest one day than workout, just do it!

4. Cut Down Sugar And Caffeine

If you’re not that big on rigorous workouts, the simplest thing you can do is cut back from a few unhealthy habits like alcohol, too much sugar, caffeine, smoking, etc. By slowly eliminating unhealthy habits and food, you will naturally feel more active and energetic than before. You can even take the extra step of starting to exercise, at this stage.

In our daily routine, strict dieting is nearly impossible but is also unnecessary. Merely avoiding excessively oily, fatty and sweet foods will make big changes in your body. It’s important to take a nutritious diet every day and not stay hungry. Make it a point to pre-cook healthy snacks so you’re not starving and don’t forget to drink plenty of water throughout the day.

5. Get creative

When it comes to exercising, it helps to get creative. It could be something as simple as holding your baby and dancing. And if you are used to strength training, then strap in a joey, and carry your baby around while squatting or walking. She could be the weight lifting you do.

As a mom, if you include your baby into your daily healthcare regime, not only will you enjoy all the extra time with your little one but you’ll also love the bi-product- a healthy, self-loving mama!

 

So, there have it! Of course it took patience and support from my family, but it was all worth it in the end. I got that job I interviewed for; I now work 9 to 5 and have plenty of quality time with my daughter. But the best part is, I fit into my lucky dress.

 

Authors Bio

Mitravinda is a Nutritionist at DietChart with a doctoral degree in Food Science and Nutrition. She is a teacher, researcher and an author. Her passion for the subject prompted her to start writing blogs on various nutrition-related topicshrough her blogs, she wishes to help people gain a deeper understanding about the relationship between food, nutrition, lifestyle and health.

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workout mix
Fitness

This 80’s Inspired Video Game Workout Mix Will Have You Burning All The Calories

by Karly Wood
written by Karly Wood

If you’re a runner, strapping on your shoes to hit the pavement is no big deal. But if not, finding the motivation to sweat it out can be difficult, and that’s where finding a good workout mix can come in handy. Sure, you may already have your favorite 90’s pop stars lined up on your iPod, but if you’re looking for something new, we’ve got you covered.

Run Hundred, a workout music site, has just released two albums that are completely inspired by our favorite 80’s video games. Think: Atari, Sega and the first Nintendo. Called “8-Bit Workout Mix I & II,” the albums are completely inspired by the instrumentation we know and love from vintage video games.

workout mix

Sometimes all it takes to push through to the end of your run is a little bit of lively music, and we think this workout mix will do the trick. Whether you’re a fan of Super Mario Bros or Zelda, we think you’ll love these creative and unique albums.

Check out 8-Bit Workout Mixes I & II here. You can preview and purchase directly from this link, and get running in no time. Profits earned from both albums will go to Run Hundred’s charity partners, who provide humanitarian aid in each of the 50 United States and 70 countries abroad. So you’re basically running for a cause!

 

A little about Run Hundred:

Run Hundred was launched in 2008, and its workout playlists feature monthly in The Huffington Post and Women’s Running. Visitors can browse its free workout music database—sorting songs by genre, tempo, and era—to find the ones that best fit with their particular workout routine.

 

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How I Got Rid Of Arm Flab In Time For Summer

I Did 6 Weeks Of Ab Workouts And This Is What Happened

8 Fresh And Fun Free Dance Workout Videos

 

workout mix

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fitness goals
Fitness

5 Easy Hacks For Reaching Your Fitness Goals

by Karly Wood
written by Karly Wood

It happens every year. I’m in the highs of celebrating the holidays with tons of food and parties, when I got to slip on my favorite pair of jeans. What I once considered as nurturing, cocooning feel has now turned into my pants trying to suffocate me to death. Holiday weight has found me, and I’m not too happy about it. Thus, a New Year’s resolution is born- one in which water is my new best friend, I hit up the gym more times than not, and I once again slip into the embrace of my favorite skinnies.

Now that I’ve waxed poetically, let’s get down to business. Like many people, you probably started this year with hopes of getting healthier. Maybe it’s to lose weight, maybe it’s to get toned, or just eat better. All of these things take commitment and hard work and as a mom, it’s going to take a lot of dedication. To help you get through this year, I’ve come up with a few hacks to reach your fitness goals. From one mom to the next, you got this!

fitness goals

1. Start Out Strong

One of the quickest ways to reach your fitness goals is to put all your effort in and start out strong. If you want to hit up the gym four times a week, start doing it now. Don’t waste time by “working up to it” (unless you’ve spoken to your doctor and they say otherwise), jump right in. Research has shown it can take anywhere from two to eight months to establish a habit, a long time to dedicate to yourself (and as a mom, we know that’s hard to put yourself first). Don’t be afraid to set the bar high- you’ll be shocked how quickly you meet your goals and how much better you feel. It’s much easier to carry on a routine that you’re used to doing, then having to try and up the ante mid-way through the year.

2. Front Load Your Week

As a mom, my weeks are insanely busy and thing always pop up that I don’t expect. The only way to guarantee that I meet my fitness goals is to schedule my workouts for the beginning of the week. Plan one weekend workout when your partner is around, and then try and hit the gym Monday- Wednesday (not necessarily all those days, depending on your goals). That way, by the time Thursday or Friday comes around, you may already have met your goals and not need to squeeze in another gym trip, OR you can get a bonus workout in. It’s pretty impossible to squeeze in 3 workouts come Saturday, so don’t let the week pass you by!

3. Get Some New Workout Gear

The day after Christmas I hit up the mall to exchange a jacket and was surprised to see an otherwise obscenely priced fitness apparel store having a major sale. I walked out with a better fitting jacket, but also three pairs of new workout pants for the price of one. Even more importantly, I wanted to high tail it to the gym to put those babies to work! Now, I’m not saying you have to run out and overhaul your entire collection of sports bras and leggings. But there is something to be said for purchasing a few updates that you probably need (hello, new sports bra that actually holds everything in) that will motivate you to get sweating. You don’t have to spend a ton of money, either. For years I shopped exclusively at Target for all my workout clothes and I still wear many of them that are 5+ years old. So long as you get excited to work out, who cares where it’s from?

4. Track Your Progress

One of the easiest ways to keep your fitness goals is take before and after pictures. There’s nothing quite like seeing your hard work pay off through photos, especially if you need that motivation to keep going. Even if you don’t think you’ve made a difference, take the photo! Little changes show up in ways you don’t always see at first. In addition to photos, I also highly recommend recording other things, like how much water you drink on a daily basis and how much weight you’re lifting at the gym. You can create challenges for yourself, like drinking a specific amount before lunch or by the end of the day. If a goal is to lose weight, keep weekly records of how much weight you’ve lost to keep motivated.

5. Record Your Workouts

There’s nothing quite like checking off my workout for the day, and even more so when I’ve reached my goal for the week. I use a Fitbit to help track my steps and workouts and it’s been a game changer. I absolutely hate looking at the dashboard when it tells me I didn’t meet my goals for the week, and that’s motivation enough to get to the gym. Whether you use wearable technology or track your progress in a paper planner, recording your workouts is a great way to stay on track. Research has shown you are more likely to meet your goals when you write them down, so don’t just write when you HAVE worked out, but plan for it in advance.

 

As a mom, I KNOW how hard it is to put yourself first and squeeze in a workout. But as a mom, I also know how important it is to take care of yourself. Don’t feel guilty mamas! Your kids will look up to you as you take care of your health, and hopefully follow in your footsteps.

 

Need more Fitness inspo?

How I Got Rid Of Arm Flab In Time For Summer

How I Got Results In Two Weeks With This Ab Workout

5 Tummy Exercises To Lose The Mom Pouch

How To Create A Fitness Routine You Won’t Quit

6 Tips For Finding A Fitness Routine As A Working Mom

 

 

fitness goals

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Sia Cooper
Fitness

Becoming A Fit Mom: A Conversation with Sia Cooper From Diary of a Fit Mommy

by Karly Wood
written by Karly Wood

As moms, we often put ourselves last. Our kids always come first, and we are pretty ok with that! But as we all know, there comes a time when we are physically and mentally exhausted and ready to make changes that put our health back on track. And I don’t know about you, but I really love taking my inspiration from real moms. That’s why we are so happy to have Sia Cooper, of Diary of a Fit Mommy join us today on Life As Mama! Sia has helped women all over the world through her workouts and encouraging content. She’s here today to tell us a little more about how she came to be the fit mom that she is today, and how you can be too.

Sia Cooper

1. You’ve helped thousands of women get fit and strong with your workout guides, you run a popular blog, and currently have over 670,000 followers on Instagram. How did this journey begin for you?

It all started in 2010 when I was overweight and in a deep depression. I was surviving off junk food, alcohol, sugar, and cigarettes. My weight began to climb and I knew I had to change; I was twenty-one years old but had the energy of a hundred-year-old! After watching the documentary FOOD INC—an exposé about our country’s corporate-controlled food industry—a lightbulb went off for me. I immediately went to my pantry and threw out all of my junk food and made a clean eating list to grocery shop with. I turned my life around, and started dropping all of my bad habits. That year I started a blog to document my new lifestyle and keep myself motivated. I started gaining followers, and more and more of them were asking me if I would share my personal plan. Over the next few years, I decided to become a personal trainer and to create a tailored fitness plan based on the strategies that had helped me transform my life. And that’s how Diary of a Fit Mommy began.

 

2. How does your background as both a nurse and personal trainer influence the fitness and nutrition programs you create and the advice you give to clients?

There are so many “fitness experts” out there who have little to no actual training, which is like playing with fire because they could truly hurt someone. My nursing license comes in handy because I feel comfortable working with people who have various health issues because I’m able to understand their conditions and respect their limits. But having a certification in personal training is a must when creating workout programs because it’s not as simple as just outlining a bunch of exercises. Putting together a safe and effective workout plan is painstaking, it has to be carefully planned and take into account the way our bodies work.

 

3. In addition to being a fitness entrepreneur who maintains a huge presence on social media, you’re a mother of two young kids. How do you find the time to work out?

I make time whenever I can. The whole purpose of my program is to cater to busy moms and other busy woman trying to balance work, life, and wellness. I’m the expert at squeezing in workouts wherever I can: while doing chores around the house, when my children go down for a nap or after I drop them off at daycare.

 

4. What does a typical day look like for you?

I wake up when my kids decide it’s time! My husband is retired Air Force and he now works for me—helping manage finances and the website, as well as taking the lion’s share of the photos—so it’s a team effort! He helps me get the kids fed and dressed. My son is in daycare, which is great because we want him to have social interaction and to learn new things every day. My daughter is home with us for the moment but will be joining him soon. After breakfast, I answer emails, work on blog posts, curate my Instagram, and do other DOAFM stuff. After that, I get my workout in and I go to town to run any errands that I need to. After lunch, I grab my son from daycare and go take him to do something fun or bring him home. I’m blessed that my husband is now home with me because for the first three years I was running my business, this wasn’t the case. I was alone running a business and watching two kids.

 

5. What’s your advice for moms who are exhausted, stressed out, and struggling to find any time for themselves? How can they make their health a priority?

It’s all about having the right mindset and giving yourself permission. So many moms don’t allow for the time they need to take care of themselves because they feel they’re being selfish if they do so. I ask my husband to take the kids if I need some time to myself, or take some time after they go to daycare. Sometimes, I will put on a movie for them and take a bath. You have to learn to put yourself first sometimes to keep harmony in the home.

 

6.  You’ve gotten a bit of backlash in the past for posting pictures of yourself looking super fit during and just after pregnancy. Do you feel social media can increase pressure on women to look perfect at all times? And what would you say to those folks that respond negatively to seeing super fit moms?

Of course it can, but my intention is never to make anyone feel bad; rather my hope is to inspire people. As a trainer, being in good shape and looking fit is my job, if I wasn’t, people probably wouldn’t come to me for advice! The number one misconception I deal with is that it’s somehow vain or selfish to be a fit mom, but I think it’s the opposite. It’s a joy to be able to take care of yourself and to value your own health. And when you’re healthy you set a great example for your kids and your friends and family.

 

Check out more of our mom-friendly workouts posts!

How I Got Rid Of Arm Flab In Time For Summer

How To Create A Fitness Routine You Won’t Quit

How To Love Your Body After Baby

I Did 6 Weeks Of Ab Workouts And This Is What Happened

How I Learned To Let Go Of The Number On The Scale And Enjoy Life

 

Sia Cooper

 

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body after baby
Fitness

How To Love Your Body After Baby

by Guest Post
written by Guest Post

“You yourself, as much as anybody in the entire universe, deserve your love and affection.” – Buddha

There has been an incredible shift in the fitness industry; gone are the days of the never-ending pursuit of perfection. It’s all about love for our bodies these days, and I dig it. There is one idea that I can’t get behind though; the idea that we need to accept our flaws. Let me elaborate.

I was in the best shape of my life when I discovered I was pregnant; 163 lb, 15% body fat, lifting 5-6x/wk, cardio twice a day, everyday, nothing but chicken, veggies, and brown rice.

Looking back, my body was rockin, but it was exhausting. I can’t say I hated my body, but I always sought to improve it; if only my abs showed a little more, if only my saddlebags were a little smaller, and it was never enough. Then I got pregnant.

During my pregnancy I was lucky, I was able to stay very active. My workouts did change throughout my pregnancy, but I was able to go hard up until I delivered. I lifted 4-5x/wk and would walk or hike every day. Obviously looking good was no longer a priority, but I wanted to stay strong, for the pregnancy, for labor, and to hopefully recover with a bit more ease.

I was 183 lbs when I went into labor, 20 lbs heavier, and I told my husband, “Give me 3 months and I’ll be in better shape than before.”

Enter Jameson; my daughter, my world.

My body has changed.

At my last doctor appointment I was 140 lb, body fat percentage; who freaking knows. I get little home workouts in, 15-20 min, whenever I can. Jameson and I try to go for a walk every day, but being that it’s winter here in Santa Fe, some days are just too cold.

As mommas, it can be hard to embrace our new form. There are marks, saggy skin, maybe a completely new shape. Some might see these as flaws, but not this momma. My body has changed, without a doubt, but it has changed in the best possible way. I look at my body now and I am in awe. I am forever grateful for this incredible body of mine; it protected and nourished my daughter for 9 months, it pushed her out into the world so I could finally see her, snuggle her, smell her, and watch her grow.

My stomach is squishy, and the skin has clearly been stretched. I didn’t have a lot on top to begin with, so I thought I would be immune to the post-breastfeeding boob sag, but alas, my tiny tatas hang low. And the stretch marks I have across my breasts, as a result of producing the sustenance my little girl needs to builds her immune system and aid in her growth, they are my hard earned tiger stripes, and I wear them with pride. And momma, you should too.

“Your problem is you’re… too busy holding onto your unworthiness.”

– Ram Dass

I think the miracle that is childbirth has been lost on the masses, because we’ve been doing it since the beginning of time, but momma, you brought another human being into the world. You are a freaking rock star. You are more than marks. You are more than squishy skin and saggy breasts. And you are so much more than the number on the scale.

My favorite part of this new mom bod? I love my biceps. When my clients ask how to get sleek arms, I always suggest carrying a baby around all day.

I will always love lifting and feeling strong, and I will always seek self-improvement (in all areas, not just fitness), but I will never look at my body with the same critical eye I once had.

This is my best body; marks and squish included, and I couldn’t be more proud.

 

XOXO –

Jules

 

We believe self-love and body acceptance are so important, and a key to a healthy life as a mom. We serve as examples to our children on identity, confidence, and kindness- especially towards ourselves.

Life As Mama wants to hear from our readers! We want to hear what you LOVE about your postpartum body, and we would love for you to send in a picture too!

Use our comments below to share something that is amazing about your post-body baby, or email us at karly[at]homelifemedia.com. We will be doing a compilation post on all the amazing things to love about your body, and you could be featured!

“To love oneself is the beginning of a life-long romance.”

– Oscar Wilde

Author Bio

post baby bodyJules is a wife, mother, and coach, living in Santa Fe, NM. She has been in the fitness industry for 12 years, and is on a mission to empower women to live their best lives through strength training. “We are constantly faced with unrealistic beauty standards, and I want to make sure that every woman knows she is worth so much more than the number on the scale. And for my mommas out there, it can be so difficult to find ourselves after we take on the new role of “mother.” I want to help all the moms out there embrace their new, postpartum form, and truly appreciate the miracle that is our female body.” If you’re interested in working with Jules, head over to her coaching page at Lift & Love Life to learn more.

Email: liftandlovelife@gmail.com

Facebook: Lift & Love Life

Instagram: @JulesErickson

 

body after baby

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