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Top 6 Exercises To Help You Recover After A C-Section
FitnessLifestyle

Top 6 Exercises To Help You Recover After A C-Section

by Guest Contributor
written by Guest Contributor

The number of C-sections is increasing across the world, which isn’t a good thing according to experts. This particular type of delivery is necessary in some cases, but when used without a valid medical cause it is not a risk that should be taken. The recovery after the procedure can be lengthy and wrought with complications, so it is essential that you let your body recuperate before beginning ab-tightening exercises to get rid of mom pouch. Prepare yourself for such exertions with some gentle exercising which will strengthen the weakened parts of your body.

Belly Breathing

Belly breathing is an exercise you can start doing immediately after your return home from the hospital. This will help not only with the recovery of your abdominal muscles but also with pain and stress relief.

c-section

To perform this most basic breathing exercise, lie down on your back and make yourself comfortable. Then place your hands on your belly and breathe in through your nose. You will need to take a deep breath to feel your belly expanding under your hands. Next, exhale slowly through your mouth and gently pull your bellybutton in. Hold the position for about three seconds before taking another breath and repeating the exercise 5-10 times. Do this exercise several times a day to both prepare your muscles for walking and to relax afterwards.

Seated Kegels

You should be familiar with Kegel exercises already as practicing them is highly beneficial during pregnancy. Seated Kegel exercises are safe and efficient and should be performed to restore the strength of your pelvic floor. Note that if you have a urinary catheter after the C-section, you can only do Kegels once it has been removed. At this point, they will also help you recuperate after the invasion of a catheter.

Do your Kegels twice daily, once in the morning and again before going to bed.

Walking

As soon as you can walk, you should do so with the intention of getting your muscles working again. This won’t be easy due to the major trauma inflicted upon many of the muscles involved in the walking process, so do not risk long walks outdoors at first.

c-section

However, if you are a mother who wants to shed her baby weight fast, you should already have a treadmill installed at home as it’s an essential tool for rapid post-pregnancy weight loss. In fact, you’ll need a few other fitness machines to provide you a proper workout at home, but these should wait for six to eight weeks after the C-section. A treadmill, on the other hand, is a piece of equipment you should start using right away. It will allow you to take extended walks without the risk of being stranded in the middle of the street should you quickly become tired. Avoid using it for running until you receive clearance from your doctor, and even then proceed with caution.

Wall Sits

Stand about 1-2 feet away from the wall with your back turned to it. Then, carefully lean on the wall and slide down until you achieve a sitting position (only with air instead of a chair). You can use something to hold onto at first to avoid falling.

Hold this position for a few seconds before carefully straightening again. Do not rush, but instead make your movements precise and controlled. This exercise is excellent because it will engage a variety of different muscles. You should rest between repetitions and don’t try to push for more than five.

Glute Bridges

Lie down on your back with your knees bent and feet firmly planted on the floor. Then, lift your butt off the mat engaging your glute muscles. This is a great exercise for core recovery and strengthening.

c-section

Note that you shouldn’t try to perform this exercise for at least six weeks post the C-section. When you do start, listen to your body carefully and don’t overdo it. Move gently and lower yourself to the mat one vertebra at a time.

Plank

Once you are ready to return to strength training after your C-section (six to eight weeks if the recovery goes without complications) you should start with body weight exercises. This means that plank and its many variations will be your main go-to exercise for at least a couple of weeks.

Start slow with a partial plank during which you rest on your knees. Side-planks are extremely efficient for C-section recovery in particular. Note that you should stop immediately if you feel any sharp pain or develop bleeding. Your initial body weight exercises must be very low intensity.

For more tips on how to recover from a C-section, click here. Be sure to heed the advice about taking it easy as overexerting yourself before you heal properly can cause permanent damage to your body.

About the Author

I’m Agatha Singer, a work-from-home mom of two little nuggets. My interests range from the latest e-Commerce trends to traditional folk culture and adventurous traveling. I always stay open to new ideas and expertise to make my writings handy and captivating for you.

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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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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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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

 

 

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fitness routine
Fitness

How To Create A Fitness Routine You Won’t Quit

by Guest Post
written by Guest Post

Life As Mama is so excited to partner with Katie Dunlop of Love Sweat Fitness to bring you some amazing fitness tips. As moms, our health can sometimes take a back seat to our kids, schedules and overall busy lives. We can come up with tons of reasons why we can’t exercise, but our families need us and they need us for years to come. Katie is going to share a little bit about her journey and ways you can start an easy fitness routine, but more importantly, how to stick to it!

Without further adieu, we welcome Katie!

fitness routine

Taking the first step is the hardest part. Whether you’re a new mom, starting a new career or just busy with life, finding time to workout can feel like one more thing you need to add to your “to do” list.

Most people think that working out means spending hours in the gym doing boring exercises or cardio. That’s precious time you don’t want to give up and I guarantee you, you don’t need to see results.

Starting a new fitness routine is much easier than it may seem. Spending even just a few minutes each day day getting your sweat on will relive stress, increase energy and help you feel stronger and more motivated to take on life’s toughest challenges.

 

Getting Started

Love Sweat Fitness is all about sharing workouts that are FUN, fast and super effective. There is no magic workout routine that is a must to get results. It truly comes down to finding activities you enjoy doing. If you don’t enjoy it, you won’t stick with it. The goal is to find things that you can do consistently over time that challenge you, but also allow you to feel confidant in doing so.

Even if you only have 5 minutes to workout, it IS worth it! Find ways to add exercises into your day where and when you can…every little bit makes a difference if you stick to it. Once you start to feel and see the impact those 5 minutes are having, you’ll easily want to make it 10 or 20.

Easy Ways to Add in Exercises:

  • Squats or lunges while you cook dinner
  • 5 minute ab workout before bed
  • Seated exercises like these at your desk

One of the hardest parts for most women is getting motivated to start a new routine. I know it can be challenging, but I have a few simple tips to help you get, and stay, motivated so that your new healthy habits will last.

 

Set Your Goals

It’s important to have big goals that you will achieve over time, but creating smaller goals is even more motivational. Those small goals are what keeps you going and allows you to enjoy the journey. Put together a list with your #1 goal at the top, followed by a bunch of smaller goals below.

For example:

Big Goal: Change my lifestyle to be more active and each healthy and to Lose 15-20 lbs.

Smaller Goals: Work out 5 times each week consistently, Do a sugar detox, Replace all the junk food in your cabinets with healthy nutritious snacks. Cut down on the cocktails, etc.

Having smaller goals that help you achieve your big ones will give you reasons to celebrate along the way which gives you motivation to keep going!

Have a plan

Goals are great, but having a plan will keep you motivated to make them happen! You can 100% find ways to incorporate exercise and healthy eating into your day, but sometimes figure out how to do that can be just as much work. The Love Sweat Fitness Hot Body Sweat Guide & Meal Plan takes all the guess work out of improving your lifestyle. With 30 minute at-home workouts and delicious daily meals all laid out, you can’t go wrong! I created the Hot Body Guides to make is easy for ANYONE to do ANYWHERE. The guides are simple, straight-forward and perfect for anyone who wants to create a healthier lifestyle, see results and still enjoy life.

Having gone through my own 45lb weight loss transformation, I know that if you want it to truly be a lifestyle change, you need to find workouts and meals that work for YOU! The best exercises in the world won’t make a difference if you don’t do them. The LSF plan makes it so you can easily incorporate these new healthy habits into your day and see serious change.

fitness routine

If you’re ready to dive into a new, healthier version of you, write down your goals, have a plan and remember, good things come to those who sweat!

 

Author Bio

fitness routineKatie Dunlop is a Certified Personal Trainer (NCCPT), group fitness instructor and entrepreneur based in Orange County, California. She is the creator of Love Sweat Fitness, a health and fitness community that inspires women around the world to find their happy, healthy hot body! The LSF YouTube channel has over 4 million views and 100,000+ subscribers.

 

 

 

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

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

by Karly Wood
written by Karly Wood

If you’ve been following me on my fitness journey on my quest to get thinner arms and a more toned stomach, then you know I’ve been working hard and trying to share my victories in hopes of inspiring other women. My most recent body project has been toning my abs- something I’ve never really desired to do because I seriously hate the pain that comes with core exercises. After noticing some major changes while sticking to an arm routine I decided an ab workout may be worth it!

On June 20, 2017 I took my starting picture:

ab workout

I am a naturally petite person, but am not rail-thin. Even though I don’t struggle largely with my weight, I still would like to ditch the saggy belly for something a little more toned. Since I had so much success with my arm workouts, I stuck with the same fitness program and started doing the XHit “10 Minute Ab Workout: How To Get A Six Pack.” Although I’m really not doing this to get an actual 6-pack, I’ll be pleased if I get anything that even closely resembles one! XHit has a number of ab workouts, but I just chose this one because it’s only 10 minutes.

I was more than happy to start seeing results pretty much within the first two weeks. And as I write this, I’ve just hit my 6 week mark! I’ve been doing this workout 4 times per week, without changing my diet. I do eat out, but I really avoid fast food restaurants. I’m not a big fried food fan, drink soda occasionally, but do enjoy a class of wine or beer a few times a week. I say all this because I know there are so many women out there who want to see results but are afraid to start because they don’t want to diet. While nutrition is huge when it comes to getting healthy, you don’t have to go paleo or keto to get fit! Start making small changes, like cutting back on sugar and incorporating this workout and go from there!

This side by side comparison is my starting photo and week 3, on July 10. This photo still amazes me! I can completely see my abs forming! I’ve never had the “side ab” before but I’m liking what I’m seeing.

The last few days leading up to my 6 week mark, I came down with the worst case of food poisoning I’ve ever had. It completely made me think of my favorite line by Emily Blunt from Devil Wears Prada, “I’m just one stomach flu away from my goal weight.”

Seriously though, this food poisoning knocked me off my FEET and I had to take a break from the ab workouts. The thought of doing it when I’m still recovering as we speak makes me feel all queasy. Blech!

Regardless, my 6 week mark is here and this is where I stand as of today, August 1. Honestly, I kind of feel like my 3 week mark photos looks better in some ways. Maybe it’s the lighting, or I’m just not used to seeing so many ripples in my stomach. But I do have to say I feel stronger and look less jiggly then ever before!

I mentioned feeling proud of my side abs and I think this picture shows a better angle of all the hard work my side planks are doing!

Here’s one last comparison of my starting, 3 week and 6 week journey so far:

I’ve definitely got a long way to go to getting the abs of magazines, and I’m not even sure I want to go that extreme. For now, I’m just happy that my pants feel a little bit looser, in my waist and legs. The great thing about this routine is it’s also an upper leg workout. I’m all about two for the price of one, especially when it comes to sweating.

I’m sure I’ll be back with some more updates in the future!

Is anyone else doing this workout? I’d love to see some transformation pics as well! 

 

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stylish gym bags
Beauty & StyleLifestyle

10 Gym Bags To Keep You Stylish And Fit

by Karly Wood
written by Karly Wood

(This post contains affiliate links)

I would never call myself a gym rat, but I do find myself there usually about 4 times a week. Since I work from home, that means I come to the gym already dressed and ready to go. And while I don’t need a large back to carry a change of clothes and shower supplies, I do carry the usual array of wallet, keys, a book, water and you get the idea. I’ve worn through several bags and now I’m on the search for a new one that not only meets my needs (i.e. has tons of pockets) but that looks good while doing it. Now that I’ve found so many great bags, the hard part will be picking which one I’ll get!

stylish gym bags

Source: Amazon.com

1. adidas Squad III Tote Bag

When I started my search for a gym bag, I quickly realized that I was actually looking for a tote, as opposed to a duffel or bag. Since I come dressed for my workout, and don’t need to cart around shoes, workout clothes and shower supplies, a tote is perfect for just carrying my basic supplies like a workout towel, water, phone. iPod, keys and wallet. This adidas Squad III Tote has comes in multiple colors and is priced under $50. It has a zipper closure and several interior pockets to keep everything neat and tidy. The only negative review this bag has to offer is it’s not super shoulder friendly due to the shorter straps.

stylish gym bags

Source: Kohls.com

2. Gaiam Yoga Duffle Bag

This bag is coined a “yoga” bag it’s perfect for any gym goer. Packed with tons of exterior pockets, a zippered closure for the main storage area AND a loop large enough to fit your yoga mat, this Gaiam yoga bag caps out at $40. It comes in three colors (in case this hot pink version isn’t your style) and comes with rave reviews.

stylish gym bags

Source: Vooray.com

3. Vooray Burner Small Gym Duffel

This floral bag is topping out as one of the most stylish of this list. This bag has it all: an exterior zippered chamber for shoes (even with ventilation holes!), multiple interior pockets inside a rather large main compartment, and both hand and shoulder straps. Not only is this one of the most functional bags, it’s also one of the prettiest.

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