Mom’s unite! We’re superwomen! No capes for me but give me spandex pants every day of my life and I’m in rare superhero form. Once motherhood kicks into full force a personal fitness plan is often a plan of the past. No more my dear sisters! If someone was to offer you a million dollars a day if you would train for 15 minutes twice a day, would you take that challenge?
I’m not able to fork over a million dollars a day, but I’m able to fork over a million smiles a day! Our quality of life in aging, (even if you’re in your 30’s) changes with the years. No one stays young forever, however everyone has the ability to stay fit for life. Fit changes in the way you age. Remember we’re talking about a normal person not the gal who’s running a marathon at 85! Fit and healthy creates a lifestyle of a lifetime!
What to do?
A gym trip is our normal go-to. But what about these days of Quarantine 15 and lack of normalcy? I get cha! An endorphin high from spin class may not be a choice, but the crank it up concept is never out of reach. Our creativity pops into overload! The first step is to tell someone about your goal. I’ll be your accountability friend! @coachdeenamcd IG @coachdeenamcdfitnessproject FB
Moms with tiny babies you’re set with a built in gym, YOUR BABY! In putting that precious life to sleep you’re weighted with a perfect amount of extra pounds. (I’m not talking about a gal’s figure) That baby is your fitness plan. How you wonder? Hey, back in the 1990’s when I had my first two kiddos and lived out on a farm, I think I’d invented the “Mommy and Me” classes. That’s right no gym, but lots of ideas. Squats, lunges, whatever you do make it a little more impactful while cradling that cutie!. Hey, if you’re going to be working on that little one to go to sleep might as well make it a workout. Be creative, but be safe. Workout DONE!
Toddler Town Tackled
I get it. Toddlers get into everything, even things you couldn’t imagine them finding a way to get into. Therefore, give them a real thing to get into. You’ve suddenly created your own fitness partner. Yeah, they probably don’t lift heavy weights, but they do have a way of exhausting you. Make that exhaustion an on-purpose plan. *and think of the naptime!* Ideas like kicking a ball, walking around the house for :30 straight (follow them around while doing lunge steps or be creative) and here in Florida pool time is perfect when they’re set in a floaty. Basically, use that :30 of workout with them. I know it’s tough but think of it as a push them to naptime exhaustion.
Bigtime Big Kids
Children watch what you do and become what they see. Did you turn into your parents? If not now, then wait for it! Fitness around the house becomes a habit, just like other habits. Do you want good habits or bad habits? Because I’m a fitness freak, I get it. There’s days you just say “$#%!%* it. We all know its consistency that keeps us fit. Give yourself a breather. Know that if your goal is to get fit, see that as a goal. If your goal is to get back to “hottie” form, set steps towards it. The bottom line is “if you don’t squeeze your butt, perhaps your husband won’t either?”
A Week of Typical In-Home Workouts
Monday: Walking for :30 with kids. Even if you must circle around the kitchen table or around the backyard over and over. It’s the time that is key.
Tuesday: Weights. 3 Sets of 15 bicep curls. 3 sets of 15 overhead press. 3 sets of 15 tricep kickbacks. 3 sets of 15 combo bicep curl/ overhead press.
Wednesday: Leg DAY! 3 sets 30 of leg extensions (sit on a chair and extend that leg out and in) If you have leg weights only do 15 reps. 3 sets of 30 squats, tapping your butt to the chair. 3 sets of 30 standing side leg lifts
Thursday: Cardio Intensity, high knees, side toe taps, jog in place, toe raises. You can do this in ten-minute blocks or all in a :30 block
Friday: DANCE party! Oh yes, make a playlist with your favorite songs and throw in a few your kids like and dance the night away. The set up here is to
put on a timer or have a playlist that shuts off after :30 . You’ll be glad you did!
Saturday: FREE day. Choose a park meet up (where you don’t just sit and talk while the kids play) or window shopping or kayak, paddleboard etc.
Sunday REST REST REST. Give yourself a day to recover. And keep a clear stretching regiment every day before bedtime. It’s only 5 min or so, but you’ll sleep way better. Do a few yoga poses and deep breaths.
Key to all of this is stay with it. The only way you’ll fail is to quit. This is a lifestyle. Use this plan for 6 months. Switch to another plan. All in all you’ll see results in a month. Most importantly keep off the mean wicked scale. I’m telling you that can suddenly become your “god” of success. Your clothes will begin to fit differently. You’ll have more energy and most importantly your brain is happier!
(I’m an endorphin junkie now at age 57.)
Remember to eat smarter and smaller. Take supplements like therapeutic ketone drinks and CBD oil. What you eat will determine a happier you. I’ve been a trainer for 29 years. I’ve birthed 4 children and one was a C-section. I’m a granny. All of that means I do know how you feel. I do know it’s tough to stay with the game plan, but I also know YOU are going to CRUSH the QUARANTINE 15. Feeling like a million dollars is where you’re headed! Stay accountable!
Your mental toughness takes the tomorrows of yesterday and powerfully makes it today. Excuses are not things that make best friends. Perfection isn’t the addiction you’re rushing towards. Healthy! Happy! Hottie! We’re all in different shapes, however, bring the effort and see the transformation. Rock what cha got girl! 365 days 365 new beginnings. Remember hating your body never has epic results. You are beautiful! I actually bought that sticker and it’s on my bathroom mirror. Remind yourself health is an investment for retirement.
To contact CoachDeenaMcD IG @coachdeenamcd
FB @coachdeenamcdfitnesproject @deenamcdaniel