By Devan Kline, Contributing Writer
A mom’s list of things to do never ends. From packing lunches to carpool and work, laundry and finding lost shoes, to soccer games on the weekend. It’s a big lift. So as you read these 25 health and fitness tips, remember that incorporating even just a few of these tips can only make your life easier, happier, and healthier in the long run!
1. Schedule your workouts on the calendar
Planning ahead is essential. Write your workouts on the calendar to ensure that you have allotted time for them in your busy week. If you are a busy person, don’t sit around and wait for that to change because it won’t! Plan ahead to stay ahead.
2. Pack your lunch
More and more people are becoming aware of the dangers of modern day mainstream food. We’re starting to feed our kids better but what about yourself? Moms, take care of you! When you are packing your children organic PB and J and an apple, make one for yourself, too! Here are some quick and healthy lunch ideas.
3. Do “Burst Training”
This is the most effective method of training. It burns the most calories in the shortest amount of time. Isn’t that what busy moms need? Rather than explaining it further, I thought I would show it to you. Here are two 15 minute workout sessions that I created on my first DVD, MamaBurst™ – At Home Training for Busy Moms. Click below to check them out:
Session One – Plyometrics
Session Two – Core City
Plus, check out the “originals” before the DVD was launched. I call these the “Forgotten Training Sessions.”
4. Set your push-up P.R.
Have you ever heard of a P.R.? Well, in fitness terms it means “personal record.” Start off on your knees or your toes and do as many consecutive repetitions as you can without stopping. Once your muscles give out and you cannot physically do another repetition, record that number. You have to put maximum effort into it, given that it will only take a few minutes at the most to complete. But when you are busy and lacking time, your exercise intensity will make up for it.
5. Sleep, Sleep, Sleep
Try as best as you can to get some sleep at night! Six to eight hours per night is key to your physical, mental, and emotional health. Most of us stay up playing on our iPads way too late so put that thing down and shut your eyes. You will see a tremendous shift in energy, thus making you more productive with your time.
6. Tell your friends your plans
When you tell people what you are going to do then you set yourself up for positive results. As humans we naturally do not want to let people down.
7. Use an online workout
The good thing about online programs are they are super cheap, and it saves you time and effort. Check out The Daily Burn™. It’s currently free!
8. Set your “plank-a-day” P.R.
My favorite core exercise in the world is a plank. Do one plank every single day and watch how strong your core muscles get. Just like the push up P.R. in #4, this doesn’t take long! Always have the goal to beat your previous day by challenging yourself to go at least one second further. I have clients every day that reach the 5 minute mark when they thought they never could!
9. Drink water in the AM
Did you know that drinking your body weight in ounces of water can speed your metabolism up 30%? Studies show that heightened metabolic activity is directly correlated to hydration levels. Drinking water early in the morning will tremendously boost your fat burning potential.
10. Supplement with whole food vitamins
Studies show that 90-98% of Americans are deficient in at least one the essential vitamins and minerals. Seek out a clean source for a multivitamin. In my opinion, Shaklee Vitalizer is the best product on the market today.
11. Find text support
Set up accountability through text messages with a friend or family member. We encourage this at our Burn Boot Camp Training Facilities and it works great! Although, you do not have to physically be together for this to work.
12. Join a gym with childcare
There are plenty of places that will watch your kids while you exercise. This doesn’t save you any time, but definitely makes working out regularly much easier.
13. Train with heavy weights
I am all about maximizing your time. You could spend 30 minutes jogging or 30 minutes weight training and see completely different results. To turn your body into a calorie burning machine lifting weights is 100% necessary! I PROMISE heavy weights won’t turn you into the incredible hulk, such a myth!
14. Find motivation internally
To be truly productive with your health and fitness, you must find internal motivation. You may hear yourself and other people say, “you need to lose weight” but do you really want to? Do you want to make exercise a regular part of your routine? Do you want to learn to say “no, thank you” when someone offers you junk food?
15. Play sports with your kids
Go out in the back yard and have a “semi-serious” soccer game with your kids! Make it fun but also move around and get sweaty. I used to love playing basketball with my dad in the backyard. Make memories with your children and burn calories at the same time. That’s a win-win for everyone!
16. Seek out guidance
You may not know exactly where to start so find someone who knows what they are doing and get some help. Fitness professionals will give you the tools, resources, and guidance you need to reach your desired goals. I am ALWAYS open for free advice. Email me with any questions you have and if I don’t know I’ll find someone who does! – [email protected]
17. Invest in your health
If you have a monetary obligation to your fitness every month you’re far more likely to succeed. Join a gym, hire a personal trainer, join a fitness community, or buy into personal development books. If you want to be healthy you have to educate yourself. After all, knowledge is the best accountability.
18. Love yourself
You are the best mom in the world to the most wonderful children, don’t forget that! Be the person you want them to be and love every minute of the one life you have. Sometimes you may put yourself on the back burner due to all of the other responsibility in your life, but don’t forget to make time for number ONE!
19. Do not eat your children’s food
The cereal box has a cartoon tiger on it for a reason. Some things are just not meant for your consumption. If you have the nasty habit of snacking off of their plate, keep something you enjoy eating on the kitchen counter.
20. Stroller Rolling
Strap your kids in the stroller and roll that bad boy! Jogging with your children is not only fun for them because they get to “go fast” but it is a great workout for you! Pop wheelies with them and watch how often they want to go!
21. Say “no” to lunch at work
Half the obesity problem lies with social eating. Tell your co-workers you are making an effort to get healthy and they will respect that even if they poke fun. Eventually they will follow your lead.
22. Have a family game of “tag”
Go outside and chase them around! Kids love nothing more than to play “tag” with their mom and dad. A 15 minute game of tag can burn some serious calories and it keeps your whole family moving.
23. Jump rope
If you are ready for a great workout but do not know what to do, grab a rope skippy! Jumping rope for only 12 minutes per day will yield significant cardiovascular and muscular results. If you aren’t the greatest jump roper, practice makes perfect!
24. Set goals for yourself
Whether you want to lose weight or tone up be sure to set realistic goals that you can achieve. Small goals that are easy to conquer will build confidence. The number one goal you should have is getting your body used to a daily calorie allotment. To roughly figure your calorie allotment simply add a “0” to the end and you will have an idea of how many calories to eat. A 200 LB person needs 2,000 calories to lose weight.
25. Be positive
You CAN do it and it WILL happen! Take it day by day, meal by meal, workout by workout. If you happen to mess up, shake it off! Get back at it the next day, meal, or workout. You are awesome and you deserve to feel good and confident in your own skin! Go out there and make it happen!
Did you miss Devan’s previous posts? You can read them here!
Which of these health and fitness tips are you going to work on first?
Devan Kline is a personal trainer and fitness coach committed to helping you reach your fitness goals and embrace a healthy lifestyle one day at a time! Burn Bootcamp is an online program for those who are very serious about increasing their overall health but can’t seem to find the time or the money to make it happen! Learn about his unique programs at Burn Bootcamp, and try a workout for free!