Carpool Workouts for the Busy Mama!

On any given day you'll see a busy mom on the go. You know, soccer practice, music lessons, or a community event. You may be the one in the carpool, picking up and dropping off. Regardless, you spend a lot of time in the car and your efforts to get to the gym may go awry. If you're like me, carpools can make it challenging to get your workouts in. You have just enough time to do something but not enough time to get to the gym, change, workout, change again...you know the drill. Before you decide not to exercise, try my carpool workouts. It will take about 15 minutes and you'll have a quarter of your workout done for the day.  

Exercise 1: Belly Breathing. Stand with your feet hip-width apart. Inhale through your nose expanding your lower abs (no chest breathing). As you exhale, draw your navel to your spine, squeeze your pelvic floor (stop the pee), and hold for 5 seconds. Repeat 15 times. 

Exercise 2: Side-Core Bends. Stand with your feet hip-width apart. Lean to one side keeping your torso straight and eyes forward. As you return to the starting position, exhale pulling your navel to spine. Repeat on the other side. Repeat the exercise (both sides) a total of 30 times. 

Exercise 3: Drop off Lunges. Pick a place anywhere (field, dance studio, parking lot). Step back and lower yourself down until your knee almost touches the ground. Hold for 3 seconds and then lift back up to the starting position. Repeat on the other side. Repeat the exercise (both sides) a total of 10-15 times.

Exercise 4: Standing calf raises. Stand with your feet about 8-10 inches apart. Lift up on the balls of your feet maintaining your balance between the second and third toes. Hold at the top and then lower until your heels slightly touch the ground. Do as many reps as possible. 

Exercise 5: Car leg side raises. Stand straight with feet slightly hip-width apart. Without leaning to one side, lift the opposite leg and lead with the heel. Hold at the top and lower without touching the ground. Repeat 20 for 20 reps on each side. 

Exercise 6: Butt squeezes. Squeeze and hold for 10 seconds. Repeat 15 times.

Exercise 7: Stretch and go. Sit on a chair or in your car. Cross one leg over the other one (gentlemen's cross). Lean forward slightly until you feel a stretch in your hip/butt region. Hold the stretch for 15-20 seconds. Repeat 3-5 times on each side.

There you have it. A quick on-the-go workout to get your muscles engages, work isometrically, and get something in before your day ends.  

Let me know how it works for you.

Stay fit on the go Fly Mama!!

Top 10 Reasons to Take Better Care of Yourself

You've heard it before; take care of yourself, eat right and exercise more.  In fact, there are new studies coming out daily on what foods you should eat as well as what exercises work best for your trouble zones.  While some of the material you read may seem like a bunch of to-dos, there are some tips worth trying out.  Listed below are my top 10 reasons to take better care of yourself!

Tip #1: Your stress levels will decline, and you will manage stress better when it occurs.

Tip#2:  You will build healthier cells which protects your body from disease.

Tip #3: You may live longer.

Tip #4: Injuries are more infrequent and if it does happen, you will heal faster.

Tip # 5: You will sleep deeper which will aid in cellular repair and muscle recovery.

Tip #6: By making yourself a priority, your health will increase, as well as your confidence.

Tip #7: You will positively impact your family and friends.

Tip #8: The risk for health issues decreases.

Tip #9:  You'll be inspired to do something new, like run a 5K or go on a challenging scenic hike.

Tip #10: You will enjoy life more - guaranteed!

I typically don't guarantee anything but I'm convinced that taking better care of yourself really does pay off.  Ask anyone who has started a new exercise program and stuck with it.  Ask the woman who just beat breast cancer and is determined to eat better and stress less.  Ask a busy mom who prioritizes her health without feeling a sense of false guilt.  The point here is that taking care of yourself is something most of us do an okay job on a daily basis.  However, taking better care of yourself may require you to make some adjustments, say no to some committees, or turn the phone off after 7 p.m.

Here's the takeaway; what you do health-wise today can make a difference in your life immediately and long term.  Whether you're thinking about getting it together or convinced you don't have enough time, your health really is important!  Don't wait for the next health scare to get things in action.  I challenge you to get a plan in place to take better care of yourself.  Do it today!  Share your results...