Functional Fitness: Local moms' group tries new workout

On Thursday night, my hubby and I got another chance to share our passion for fitness and wellness with a group of local mamas. Our church hosts a MOPS (Mothers of Preschoolers) group twice a month and they invited us to speak and lead a workout for the 50-some moms who attend. We had the chance to speak at a different MOPS group last year and it was a lot of fun so we jumped on the opportunity.

As I shared with the moms on Thursday, my goal is always to be an encouragement to other women on the journey. It's so easy to get caught up in the world of comparing our bodies. Sometimes we set the bar so high that all we can ever achieve is failure. I know for myself that I need baby steps on this road to overall health and wellness. I also know that I want to honor God with my body. He created me; I want to embrace that. A good workout (even a short one) is a great stress relief for me. A workout helps me feel better about myself, and ensures I will be strong for the future for my kids and grandkids.

As a mom who has been through two pregnancies and births, I have experienced lots of changes in sizes and the shape of my body. During my first pregnancy, I gained more than 40 pounds and I had a rude awakening after the birth and those pounds didn't just melt away. I had the desire to exercise and get back in shape but my body had two months of recovery after a difficult birthing process so I couldn't exactly jump out there and start running or going to kickboxing classes again. I would stand in front of my closet and cry, knowing my pre-pregancy clothes were not going to fit for a long time - if ever. I went through a kind of depression that a lot of first-time mothers experience in that post partem period.

When my second daughter Giada was born almost 21 months ago, I knew I wanted to be a little more intentional about many things. I knew I wanted to eat healthier, drink more water and get more exercise during the pregnancy. After I had Giada, I begged my personal trainer hubby to help me come up with some workouts I could do at home in a short amount of time. Now with two kids (and providing childcare for two more) I knew I had to forego long cardio workouts. That's how we came up with the idea of the "Go, Mama Workout." At the time, my husband was really getting into CrossFit and the theory behind doing workouts that work on both strength and cardio at the same time. Ericlee used his knowledge of CrossFit and functional movements and wrote up a workout plan for me. I've been doing these workouts for almost two years now.

The basic idea is to make my workout "functional." In other words, I don't waste time trying to do exercises that aren't going to really benefit me as a mom. Why in the world would I sit on a machine at the gym and do a butterfly with my arms when that is something I will never do in real life. I'd rather do a squat, which is something I do every day when I pick up a baby. I want to learn how to do that properly and be strong so I don't injure myself.

On Thursday, Ericlee led the group of mamas in a basic 10-minute workout using some of the concepts of CrossFit. The great part of this workout is that no expensive equipment or gym membership is required. It's something you can do right at home. We had a lot of fun laughing together and spurring each other on to finish.

We did:
-5 pushups
-5 situps
-5 squats

We had to do it for 10 minutes straight without stopping but you could go at your own pace, depending on your level. Ericlee also offered some modifications for doing these basic movements. For example, pushups could be done against the wall, on your knees or traditional-style. Also, several pregnant mamas opted to do "dips" on a chair instead of pushups to avoid bumping their bellies on the floor.

Ten minutes doesn't sound to bad, eh? Try it. If you talk to any of my mama friends who worked it Thursday night you will hear testimony after testimony that this is a very intense workout. And that's my favorite part - it's short and intense. The reality is: I'm a busy mama. I don't have time for the 60-90 minute classes I used to take at the gym. (That doesn't include all the time it takes to pack up the kids and get them over there to the childcare and the money you pay each month.)

Wondering where to begin? Here are some tips Ericlee wrote up to keep in mind. You can create your own workouts or use some of ours for free. You might also want to read my initial blog on the Go, Mama Workout and check out the first workouts. If you like to take classes, Ericlee also coaches at Fresno's Speed Sports Performance/CrossFit Combat Fitness gym on Shaw and Cedar. (His Boot Camp class at 5:30 a.m. on Mondays costs $3 and you don't need a gym membership to participate.)

“Go Mama” Workout Tips:

• Keep the workout short and speedy so it combines cardio and strength training.

• Constantly change it up because your body adapts to a stimulus.

• Focus on the gymnastic exercises (body weight) first and then move to weight lifting exercises.

• All exercises can be done anywhere – you do not need expensive equipment.

• Plan to do the workout two days a week to start and work up to five days a week.

• Repetitions and rounds should always be different.

• Compete against yourself for motivation. (How long does it take or how many rounds can you finish?)

• Consider putting 2-3 gymnastics together and that could be your workout or add one from each of the following categories.

• Remember it is about intensity and duration. If you want it easier, then lower intensity and duration. If not, then raise it.


Mix and match the following exercises: You can pick two, three, or even four exercises.  You can pick all exercises from one category or one from each category (gymnastics, weights, cardio).  You can pick 3-5 rounds or how many rounds in 10-20 minutes.  Be creative everyday.



Gymnastics:

-Push-ups

-Sit-ups

-Air squats

-Dips

-Lunges

-Pull-ups


Weight lifting:

-Shoulder press

-Chest press

-Bicep Curl

-Tricep Extension

-Squats

-Medicine ball


Cardio:

-Jumping Jacks

-Burpees

-Box jumps

-Jump Rope

-Running

-Cycling

-Swimming

For Example:

1.     How many rounds in 10 minutes

                        (G) Pushups x 5

                        (G) Situps x 10

                        (G) Squats x 15

                        (C) Jumping Jacks x 20

2.     Time 5 rounds

                        (G) Air Squats x 30

                        (W)Shoulder Press x 10

                        (C) Jump Rope x 50

3.     Time 3 rounds

                        (C) Burpees x 10           

                        (G) Dips x 20

                        (G) Situps x 30

                        

Any questions? Leave a comment. We'd love to share more. If you're in Fresno, we might just start a "Go, Mama Workout" meet-up if there's enough interest. Kids would be welcome!

Go, Mama Workout #4 - aka "The Bertha"

My hubby's back to making me "Go, Mama workouts" since I like to change it up as often as possible. If you are new to the concept, check out my initial blog on the topic. I'm trying to find unique workouts I can do at home with kids in the vicinity. These take 15 minutes or less and are great for toning your body and getting your metabolism cranking.

Here's The Bertha...

*15 Bulgarian lunges (These babies will burn a little more than regular lunges. Put your back foot on a low stool or a second stair in your house. Keeping the foot on this ledge, lunge forward using opposite arms to maintain balance.)

*15 chest press (Use the ball to lay on your back and press together a set of dumbbells above your head. I use 8 lbs. If you don't have dumbbells, look for objects you have around your house like bags of flour or canned goods.)

*15 tricep curls (Sit on the ball with back straight. Put hands on either side of a dumbbell. Raise above your head. Guide dumbbell behind your head and then extend your arms at the elbows.)

*15 crunches (Lay with the small of your back on the stability ball.)

Questions? Comments? Great success to share? Let us know what you think!

"Go, Mama" Workouts

We consider part of our healthy journey to stay physically fit and enjoy exercise. My baby girl is three months old now. For the last three months, I've been walking, swimming, running occasionally even doing a little yoga but nothing consistent. It's time for this mama to kick it into gear. My hubby is a personal trainer and it's about time I put his skills to work right here at home. I asked him to come up with some unique workouts I could do at home in a relatively short amount of time.

Ericlee made up the following three workouts for me using the concept of Crossfit. That is a style of exercise that blurs the lines between cardio and strength and emphasizes fun, unique workouts. Each workout has a competitive flair because you race against a stop watch and try to beat your last time at the routine. We decided to use equipment we have at home but these are pretty inexpensive to buy. (In other words, no gym membership required and your kiddos can run around the room while you're doing it!)

What you need:
1 workout ball
1 pair of 8-lb. dumbbells (or more - that's all I can handle these days since I already carry around a chubby 15-pound 3-month-old on a regular basis)
1 stretch-resistant band

WORKOUT #1: (3 rounds)

*15 Bulgarian standing lunges (Back leg should be propped up on a step, stool or chair and you lunge down with the opposite forward/leg)

*15 Chest presses (Lay on top of the ball at the middle of the back and do a chest press with your dumb bells, touching them together in the middle above your head.)

*15 Triceps curls with hands on each side of one dumbbell (Keep your elbows pointing forward and arms close to your ears. Lower the weight behind your head, bending at the elbows.)

*15 Crunches on the ball (Make and X across your chest with your arms. Lay down with the ball at the small of your back and crunch upwards.)

WORKOUT #2: (3 rounds)

*15 Wall squats with arm curls (Stand against a wall with the ball at the middle of your back against the wall. Spread feet shoulder-width apart. Put dumbbell in each hand and squat like you're siting down in a chair.)

*15 Shoulder press (Sit on the ball, holding dumb bell in each hand and pressing weights together in an arch over your head.)

*15 Mountain climbers, alternating legs (Make your body look alike a mountain with hands and feet on the ground. Kick opposite legs with one bent and one straight simultaneously moving like you're climbing.)

*15 V-ups (Lay down on the ground. Bend at your waist and bring your hands to your feet in the air, forming a V)

WORKOUT #3: (3 rounds)

*15 Burpees (Jump into the air and clap your hands above your head. Then touch the ground and kick your legs back like you're going to do a push-up. Bring legs back in.)

*15 Lawnmower pulls (Put dumb bell into one hand while the other hand rests on the ball. Lean over the ball with back straight and legs comfortably spread in a walking position. Lift arm like you're starting a lawnmower. Do 15 and then switch dumb bell to other arm.)

*15 Sit-ups

*15 Supermans (Lay down on the ground with face to ground. Touch toes to ground with heels up and fingers in a thumb-up position. Lift thumbs and heels up with legs straight. Only stomach should stay on the ground for this exercise.)

Any questions about the exercises? Leave us a comment and we'll explain more or post pics. More "Go, Mama" workouts to come...if you all express your interest. Post your times for fun and we'll all race against the clock. These workouts are cheap and time-effective!

My goal is to do two of these workouts a week for starters and run two days a week (2.2 mile-loop by my house) What's your goal? Go, Mama!

Bike to Work Day promotes health and the environment

Today, Ericlee dusted off his bike, pumped up the tires, oiled the chain and headed out for work on his bike. He joined hundreds of other men and women across our city who are biking to work to make a statement about health and the environment.

We live a 10-15 minute drive from Fresno Christian School where he teaches. It's definitely a commitment to ride there.

Why ride?

Today is Bike2Work Day in Fresno.

Ericlee told me last night he wanted to bike to work this last week of school to save money on gas. (Can you tell it's the end of the month for us?) Well, we're all feeling the affects of high gas prices. 'nough said on that one. We'd rather spend our four bucks elsewhere. I reminded my hubby that today is Bike to Work Day. What a perfect opportunity to get started!

Ericlee also just started a new hefty workout routine. Admittedly, he has not be consistent in his workouts this spring because he had way too much on his plate in other areas. Now that our track season is over (we're coaches) and the school year is winding down he's committing to working out every day. We continue our healthy eating journey as well. The food choices alone have kept us "lean" this winter and spring, but it's time to take seriously our call to take care of our bodies fully by exercising.

Time to get all our bikes out and go for a spin.

Dorina's Exercise Tips for Busy Beings

This morning I laced up my running shoes, dusted off the jogging stroller and headed out for a run. I have to admit I've been in hibernation for a few months. My workouts have been spotty at best. Back in November Ericlee and I ran in the Trail of Two Cities Half Marathon here in Fresno-Clovis. After that, I fell victim to holiday busyness, cold weather blues and life with no exercise goals. Not good.

I need exercise not just to maintain a certain weight or look but because it helps me deal with stress. Regular exercise is an important key to an overall healthy life. Unfortunately, as Americans we spend too much time busying ourselves in front of our computers or televisions. Entertainment or free time is enjoyed sitting in a chair rather than outside drinking in the sun or playing with family and friends.

There's something about the sun shining and flowers blooming that jumpstarts my urge to get out and exercise. I hope it's inspiration for you too. As I was taking my "get back into the groove" run yesterday, I started thinking about the challenge of exercising when your schedule is swirling, kids are demanding your time and you don't feel motivated.

Here are tips to spring into Spring:

1. Make a goal. As much as I hate the pressure, I love the sense of accomplishment at the end. Make yourself a chart and mark off the days when you work out. (There is power in being able to check off the box!) Choose a local running race (For ideas, see here) if you want to lose weight or need a cardio goal. Otherwise, join a local gym or sign up for a class. I have several mama friends who do yoga or dance classes once a week. The scheduled time to exercise (even just once a week!) may help.

2. Start small. Keep it simple. Maybe you just want to start with 50 situps and 25 pushups each day. That might be a big deal if you've just had a baby or you're a working daddy. When I'm not training for a race, I try to make weekly goals. I might run 2-3 days a week and then weightlift 2 days a week. Don't think you need a gym membership to get in shape. After I had Meilani, we gave up our gym membership and started workouts at home and in our neighborhood. My pastor and his wife have a nightly ritual of walking around the block. They process the day together (which is so important to their relationship) and they get a little exercise in the process.

3. Get a partner. It's always easier to do something with a friend. Grab your spouse, your kid or a friend and commit to doing something together. I'm always more motivated when I'm with Ericlee or a girlfriend. First of all, talking to someone can help distract you from the pain (wink. wink.) Also, you need the accountability of meeting up with someone for a walk at the park or to notice if you skip that "Buns of Steel" class.

4. Seize the moment. Multitask. For example, I coach high school Track & Field. When my girls are doing their warm-up, I'm instructing them and doing my daily goal of 50 squats. It's mindless. I can squeeze in the squats and still check up on the team. You might try this while you're watching your favorite TV show or while your little one is sitting in the high chair. Seize that 10 minutes and make it yours. Who says working out needs to take a long time?

5. Forgive yourself. If you skip a day or can't quite make your goal, don't give up. Whenever I miss a workout day, I feel those bad thoughts creeping in, telling me I can't continue or it's too late and I might as well give up. Ban the bad thoughts, pick yourself up and get back to it. Life happens. If you skip a day, it's not the end of the world.

I realized I had actually missed my exercising routine. The 30 minutes sped by because I was so busy drinking in the sights of the neighborhood and spending time with my daughter. We smelled trees blooming, heard the whistle of the train, waved to neighbors in Fig Garden, giggled at a squirrel chasing up a tree, sang a song. And when I pulled the stroller in the driveway, I realized it was time to get out of hibernation.

**Your turn: What are your exercise secrets? How do you juggle a busy schedule with the need to stay in shape? What kind of exercise is the best stress relief for you? I'd love to hear your advice too.