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Hey everyone!

Happy summer! This is the time when everyone sets out with the good intentions to work out hard and get bikini bodies for the beach.  Sadly though as busy moms, naptime usually turns into cleaning time, and gym time is exchanged for errands.

So today I wanted to share my 7 Workout Hacks (click to watch my Facebook Live video chat) to get moving or improve your fitness, even if you are SUPER busy!

Feel free to share this with a fellow mama who might be looking for this motivation!

xo

#NaturallyFitMom

Lift weights

Lifting weights increases your overall muscle mass, increasing your metabolic rate, thus increasing the calories you burn during the day.  Plus when you add in a good diet with a caloric restriction the weights you lifted will have sculpted your body, leaving you with hot curves!

HITT

HITT (high intensity tactical training) is the best thing for us busy moms.  In under 20 minutes you can get in a good workout or a wicked cardio session, plus there are a ton of studies that support using HITT in your weight-loss journey!

Moreover, Trapp et al. Showed 20 minutes of HIIT, performed three times per week for 15 weeks compared to the same frequency of 40 min of steady state intensity training was associated with significant reductions in fasting insulin, total body fat, subcutaneous leg fat, and abdominal fat.

TABATA

This is a fun and quick workout that involves  20 seconds of work and 10 seconds of rest. You complete 4 rounds with 1-minute rest repeat 8 times.

Examples of work:

 

  • Mountain climber
  • Burpees
  • Sit ups
  • Pull ups
  • Squats
  • Crunches
  • Bicep curls
  • Triceps dips
  • Sprints
  • Stairs
  • Shoulder Press
  • Flys
  • Leg raises
  • Calf raises
  • Bench press
  • Deadlifts

 

The TV workout (need I say more) 

These can be found on Pinterest, and if you are not into working out, but you are into a great TV show, this might be the option for you! πŸ˜‰ *remember

unnamed*remember when starting a fitness journey it  will not be perfect, it’s important that you just do it!*

Pinterest Workout Motivation

Screen Shot 2016-07-04 at 9.31.44 PMOkay speaking of Pinterest, that place is a GEM for workouts, specifically for people who have no clue what they are doing, or who get bored fast (ME ME ME!) I seriously check out Pinterest for ideas when I do Tabata workouts or outdoor workouts or if I did not go to the gym with a plan and need a quick idea or two to keep me motivated!

Workout Classes
I teach fitness classes, and I know how much I love to kick butt every single time!  My goal as a fitness instructor is to keep you motivated, help you push harder, make sure you are working out properly and leaving no time for social chit chat! The best part of an organized workout is it is in your schedule (you have to show up) and you get in and out in 45 minutes! That is perfect for busy moms.  Find a gym with a good daycare and you are off to the races! You can maybe even stay later and shower πŸ˜‰ LOL.
 
Just be more active 
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This is the best feel-good workout.  Honestly, ultimately you just need to move if you are not doing that now.  With the addition of a small caloric restriction, you will lose weight.  So if you are just starting out, make it fun! Go for walks, make an obstacle course at the park with the kids and do it with them. Or take a family bike ride twice a week (do sprint race challenges- my son loves that!)

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