When I became a dad two and a half years ago it changed my life in many ways. One of the changes it produced was the change in my client focus. I went from training anyone and everyone to really wanting to help busy mothers. A mothers job never ends, they selflessly put their needs behind everyone else’s and in doing so their health and fitness tends to suffer. Here we have our top five tips to help busy mothers make fitness a part of their lives.
A mothers time is precious.
All too often I get clients coming in for a consultation or a transformation session and when I ask what their exercise routine currently looks like, I get a list as long as my arm containing classes I never even knew existed (in fact I could save myself some time by printing off the local fitness centre’s entire class timetable). Long gone are the days when hours on end of aerobic classes was the normal or recommended thing to do. It’s time to spend the few free hours you have wisely, it’s time to train smart. High intensity interval training (HIIT) is an exercise technique that alternates periods of maximum effort work with low intensity rest periods. HIIT sessions can last anywhere from 4 to 30 minutes which is a big benefit for anyone with a busy lifestyle. Other benefits include
- Increased calorie burn post workout
- increase lean mass and decrease body fat
- increased heart health
- increased glucose metabolism
- increases both anaerobic and aerobic fitness
- skyrockets your metabolism
- no equipment is needed
So these small workouts pack a big punch while also freeing up more time for other things. Why not give our top rated HIIT Jack And Jill Workout a go? This workout is sure to stoke the flames of your metabolism and melt away body fat.
Being a stay at home mam.
With the emergence of the above mentioned high intensity interval workouts, going to the gym 4 or 5 times per week is no longer needed. There are an abundance of home workouts involving little to no exercise equipment. Don’t think just because you don’t have access to fancy equipment that you wont see results because you will. Depending how far away you live from the gym just getting to and from it can add hours onto your workout, with home workouts all you need is a small space and 20 -30 spare minutes or 7 minutes if you follow our 5 star HIIT 7 Minute Bodyweight Workout.
Change the way you think.
Specifically change the way you think about exercise or what counts as exercise. You don’t have to enter a gym or fitness centre for it to count as a workout. Add exercise into your everyday life. Get the kids or babies out in the push chair and go for a 30 minute walk, i know from experience how much that can get the blood pumping. Play time with the children, getting on your feet, singing and dancing. The aim is to elevate your heart rate above normal resting rate, and keep it there for around 30 minutes. It’s up to you how you do it.
Plan, prepare, perform.
Being healthy isn’t just about exercising, eating the right food is just as important. If you are unprepared its so easy to be caught off guard by hunger and reach for that quick and easy, unhealthy snack or pick from the children’s left over plate. Planning your meals for the week puts you in control of your situation. Spend Sunday evening planning out your meals and prepping your food for the first half of the week, then on Wednesday prep your meals for the second half of the week.
A mothers meeting.
The hardest things are best accomplished with someone by your side. Who better to have with you than another busy mother. Making exercise a social thing will help to increase the enjoyment of it and increase the likely hood of you sticking to it in the long term. The road to a healthier mind and body is a long one, having someone to vent frustrations to and share triumphs with will make all the difference.