Based on your survey results, here are my recommendations:
Our focus for you is going to be building lean muscle in the right places while we work at toning and tightening up.
Depending on your starting point, this can take at least a few months until you start seeing real results, but the goal is always find a lifestyle that you can maintain for the rest of your life! That’s why I created Fit & FabuLAUS for busy moms who are ready to tone up.
Below are a my tips for getting started to reach your goals. Your overall goal is called: Fit & FabuLAUS and here are a few tips from the program that I created just for your busy lifestyle:
Prioritize – Find Time:
Before we can even begin discussing how to eat and workout to get lean, it is so important to realize that finding (or making) time to take care of yourself is so important. One of my favourite quotes is that you can’t pour from an empty glass: you need to take care of yourself. As a busy mom of 4, I know how tough it can be to find time for myself. But I know, and my family knows, that I need to take care of myself too.
To find time to get your quick workout in, start by writing down what you need to accomplish and number each by importance.
Figuring out what task is most important will leave you less stressed, less overwhelmed, and happier. Family and fitness should be at the top of that list! You will be more productive if you are healthy and your family is happy.
Setting a routine and sticking to it has done wonders for my household. Focus on the main goals that need to get done for that particular day, and fit the smaller obligations and tasks in if there is time. Sooner than later, anything other than your new routine will be unacceptable! Create this habit by repetition.
Workouts – Quality Over Quantity:
When you are slammed with places to be and people to see, your daily movement needs to be carefully selected to get the best results. Of course any sort of movement is better than nothing, but in order to reach your goals you need to have clear intention and work according to your goals.
When you are in a time crunch, prioritizing compound movements with minimal rest period will get you the best bang for your buck.
Compound movements are fantastic because you are using & growing more muscle with just one exercise.
Here are a few of my favourite compound exercises:
The Pushup
Pushups are one of my favourite compound exercises because they are so versatile. You don’t need equipment, and you don’t need a lot of time or space. And they can be scaled up for down depending on your progress. Is the standard pushup too hard? No problem! drop your knees to the floor or raise your hands to a counter or table. Is the standard pushup too easy? Raise your feet to do decline pushups or add weight on your back for extra weight.
Keep your core (which includes your lower back!) engaged, and squeeze your chest and arms at the top of the position to properly engage all your muscles!
The Squat
Another one of my favourites is the squat. Similar to the pushup, it is sooo versatile, and can be done anywhere! Watching tv? Do some squats. Waiting for the microwave? Do some squats. You don’t need equipment, and you don’t need a lot of time or space. There are a few options that I prefer with my squats. That’s why I like to work with the goblet squat. It allows you to perfect the squat movement, while adding weight without putting you in an uncomfortable or unsafe position.
With any squat, keep your core (which includes your lower back!) engaged, slowly decent by pushing your hips back and go only as low as you comfortably can before losing back tightness, once you reach that point, push through your entire foot to stand back up.
If you don’t have enough weight, or it feels too easy, do the reps reaaalllly slowly. 5 seconds down, 5 second pause, and 5 seconds back up (with no pause at the top). You’ll be feeling it then!
Deadlift
Deadlifts are the epitome of a compound movement. They work every area of your body! If you’re looking at defining your tush, give stiff leg deadlifts a try as they really focus on your hamstrings and glutes.
Remember in a stiff leg deadlift as with everything, engage your core! Sit your hips back and slowly lower the weight until you feel the stretch. Keep your spine neutral, and keep your legs straight – just don’t lock out your knees.
Healthy Meals
Eating healthy with a family can be a pain. Just because you’re ready to start a change. Doesn’t mean they are! Majority of the time, I can get my kids to eat what im having, but sometimes they just want their pasta. So, what i do is I almost compromise.
If i know I should be eating chicken and potatoes, but the kids want pasta all I do is focus on the protein and swap out the carbs. We both get pasta, but instead of having past with my kids I will prepare my potatoes separately. It saves us time and at least they kids are getting their protein in.
Be Prepared
Along the same lines, you need to meal prep! I don’t mean you need to have all your meals perfectly portioned out well in advance, but you need to at least have your protein sources ready to go. Once or twice a week (I like Sunday and Wednesday) make a whole lot of protein. Cook up some chicken, fish, beef, whatever you want for the next few days and either freeze it or toss it in the fridge. Now when you go to grab your lunch, you don’t have to worry about stressing in the morning or grabbing fast food for lunch.