We all make them, those pesky New Years Resolutions, about working out more and losing 5-10 pounds. But the reason they are made annually; we don’t change the parts of our lives to incorporate them. We may be good for a month or two, but then the deadline of a project approaches, combined with helping your child with the Science Fair. How are you supposed to fit your workouts in when slammed with life’s unexpected busy weeks? A big part of making fitness a goal is being organized, which can be challenging if you don’t know where to begin. Follow these tips for making a fitness resolution a goal, and that goal a reality. In addition, the following 4 exercises can be incorporated to any busy, multitasking Mama’s schedule.
Goals…. Have you written your goals for the day, week, month, and year? Have you thought about what you truly want to accomplish and HOW you are going to make that happen? If not, I encourage you to take a journal or notebook and on the top of four pages write: Fitness Goals, Life Goals, Family Goals, Business/Work Goals. With listing on separate sheets, a broader picture is created to differentiate fitness goals from the others. As a busy Mamapreneur it is easy to put your fitness goals aside as you focus on the Life, Family, and Business goals. Write down ALL your health and fitness goals. They could range from cooking fresh organic meals 3 nights/week, doing a sprint triathlon, or running an entire 5K.
Run 5K Race by St. Patrick’s Day, March 17th
-Google St. Patrick’s Day Races to find race 2 months away. Register!
-Repeat goal to friends daily.
-Get fitted for running shoes (and orthotics) by January 12th.
-Put running appointments on the calendar to RUN 4x/week.
-Add dates (2/1, 2/18, 2/28, 3/9) for four 5-mile long runs. Make notes regarding how each run felt.
-Add dates for 2x/week 20-minute strength work to help core conditioning.
When you can break down a goal and make it more tangible, it will happen! But if you don’t have specific goals it is easy to lose track of your initial focus. Go for the GOALS!
4 Exercises You CAN MAKE FIT!
You can do these exercises anywhere. Your home is your gym and your bodyweight your resistance. Repeat circuit 2-3 times.
Triangle Push Ups- Strengthens chest, back, arms (triceps!) and core. Place hands in a triangle with thumbs and pointer fingers touching. Keep elbows wider than shoulder width. Line shoulders behind placement of hands; bend at the elbows and lower chest to the floor. Extend to starting position, maintaining even and controlled pace on flexion and extension. 15-25 reps.
Lunges are very effective in strengthening your bum, quadriceps, hamstrings and calves. Stand tall, bring your leg forward, and lunge down. Ensure that your shoulders remain lined over your pelvis. Press up through heel of the forward foot and bring the rear leg forward for a toe touch. Alternate right and left leg while going forward.
‘Round the Clock lunges– Pretend you are standing in a big clock. Lunge forward to the 12 o’clock. Reverse lunge back to starting position. Lunge sideways to 3 o’clock, leaning your weight towards your right leg. Return to center. Lunge left to 9 o’clock, leaning weight over left leg. Repeat through the “clock,” keeping knees aligned over ankles
Burpees- Cardio and overall entire body strength = Dynamic exercise
Sit back in a traditional squat with hands in front at shoulder height and weight in heels. Fall forward to a plank position as your feet jump behind your torso. Do a push up, jump both feet towards hands, jump tall, extend arms above head. 15-25 reps
Caterpillars to Around the World Planks – Strengthens entire body, highlighting core
Stand tall with arms extended overhead and belly button pulled towards spine. Bend over to hinge at your hips, bringing hands to dangle by feet. Walk hands forward to plank position placing them under shoulders on the ground. Bring right arm off the ground, rotate bodyweight back, stacking feet on each other sideways, spine in alignment, left arm holding body. Rotate back to plank and complete on Left side. Return to plank position. Walk feet towards hands hinge at hips, extend tall, jump. 15-20 reps.
Erin Kreitz Shirey is the Master Trainer & Coach of Power Fitness PDX. When not teaching or writing about health and fitness she is chasing her two dynamic daughters everywhere. www.powerfitnesspdx.com and www.embracelifeschallenges.blogspot.com