Exercise - Mamas

You know you’ve gotta move your body!

Not just to change it, but to nurture it, to care for it!

We aren’t getting any younger mamas and our bodies are beginning to FEEL that!

These exercise ideas are simple and can be done from home!

BUILD YOUR OWN WORKOUT!!

You don't need a gym and you don't need to workout 5-7 days a week to achieve your body composition goals. So my best advice is JUST MOVE YOUR BODY!!

Yes strength training can be more effective because it utilizes your muscles, which help us retain or grow muscle... but htere's no reason why you can't do that from home 3-4 days a week with nothing but a set of dumbbells!

Make your own workout by choosing:

2 Lower Body Exercises

2 Upper Body Exercises

1 Metabolic Exercise

and 1 Core Exercise out of the below exercises (click to see a demonstration video)!

Once you have chosen your exercises set a timer. 15-20 minutes

Do 10 repitions of each exercise moving through a circuit.

Complete the cirucit as many times as possible until your timer goes off.

Take water and rest breaks as needed.

Don't forget to do some dynamic stretching to warm up, and some static stretching at the end! I love to do 5-30 min Yoga almost every day as well! This has helped with my flexibility, mobility and recovery from other exercises as well as helping me connect to my body.

Lower Body Exercises:

Dumbbell Goblet Squat - https://vimeo.com/111129796

Goblet Lateral Squat - https://vimeo.com/111127670

Prisoner Squat - https://vimeo.com/111471295

Bodyweight Squat to Box - https://vimeo.com/111051119

Goblet Lunge - https://vimeo.com/111128358

Rear Foot Elevated DB Split Squat - https://vimeo.com/111473746

Dumbbell Step Up - https://vimeo.com/111125511

Single Leg Hip Thrust - https://vimeo.com/111546507

Single Leg Glute Bridge - https://vimeo.com/111546505

Reverse Lunge - https://vimeo.com/111117186

Calf Raise - https://www.youtube.com/watch?v=0wSc1RO10xg

Dumbbell Romanina Deadlift - https://vimeo.com/111121974

Dumbbell Sumo Deadlift - https://vimeo.com/111125512

Wall Sit - https://www.youtube.com/watch?v=-0Q7Lds7B8A

Unilateral DB Deadlift - https://vimeo.com/111525384

Upper Body Exercises

Dumbbell Bench Press - https://vimeo.com/111113503

Alternating DB Bench Press - https://vimeo.com/111032510

Pushup - https://vimeo.com/111472871

Hands Elevated Pushup - https://vimeo.com/111147882

Feet Elevated Pushup - https://vimeo.com/111126847

Seated DB Overhead Press - https://vimeo.com/111522887

Single Arm Seated Overhead Press - https://vimeo.com/111543721

Bent Over Dumbbell Row - https://vimeo.com/111048714

Single Arm Dumbbell Row - https://vimeo.com/111525385

Renegade Row - https://vimeo.com/111478020

Eccentric Chin up - https://vimeo.com/111126224

Alternating Dumbbell Curl - https://vimeo.com/111032518

Hammer Curl - https://vimeo.com/111117181

Single Arm Dumbbell Curl - https://vimeo.com/111524882

Lying Dumbbell Tricep Extension - https://vimeo.com/111255275

Core Exercises

Plank - https://vimeo.com/111471004

Reverse Crunch - https://vimeo.com/111481752

Bodyweight Get Up - https://vimeo.com/111048719

Dead Bug - https://vimeo.com/111109110

Walking Farmers Carry - https://vimeo.com/112074204

Single Arm Plank - https://vimeo.com/111543717

Side Plank - https://vimeo.com/111522888

Bird Dog - https://vimeo.com/111048715

Inch Worm - https://vimeo.com/111242695

Metabolic Exercises

Burpee - https://vimeo.com/111052882

Mountain Climber - https://vimeo.com/111255276

Squat Thrust - https://vimeo.com/111051117

Jumping Jacks - https://www.youtube.com/watch?v=iSSAk4XCsRA

When I am working with a client to develop a training or workout program. We begin by creating movement based on preferences, goals and lifestyle.

My focus is on making programs which are fun, challenging and effective as well as time efficient and again, flexible.

Whatever the goal is, whether it’s functional and performance related, (stronger, more energetic, improved cardiovascular levels or flexibility, better sports performance etc.) or aesthetic (build a booty, get murves a.k.a. muscles which create curves, decrease body fat etc.) or a combination of the two, I’ve got it covered.

I work with all kinds of clients from complete newbies who have never touched a piece of gym equipment to elite or retired athletes.

I LOVE variety in my workouts!

Most days I lift weights.

But at least once a week I cycle.

At least once a week I take a Yoga class.

And at least once a week I do something super fun like play with the kids at the park, do some kickboxing, dance around like a super silly lunatic mom in the living room or go on a hike.

However, I also love every now and again to do super badass movements like climb the rope, sledge hammer a tire or push a really heavy sled.

Why?

Because I can.

Because I am strong.

Because I had a crap day and need to release some aggression.

Because I need to remind myself that I really am badass.

Lean in closely for just a minute.

I have always loved exercise.

BUT I have not always moved my body in postitve ways.

For years, I exercised more out of guilt or in an obligation to burn off "being bad over the weekend".

Luckily having children not only changed my body, but it forced me to look at some of the habits I DID NOT want to hand down to my kids.

And exercising from guilt or punishing myself for having pizza and wings on Friday was not something I wanted to continue.

DEEP in my being I know the truth!!

AND THE TRUTH IS

Our bodies are meant to move and thrive!

The key to getting lasting results is to find ways to move your body that you love and enjoy and feel good to you!

They also need to be effective and short if you don’t have a lot of time but who says they can’t be freaking fun and move you towards your goal, right?!

The way I operate is that you get to have both and you should have both!

I call it disciplined flow.

Moving your body enough to create results but also being flexible so it never comes from an energy of obligation.

Creating results from celebrating your abilities and moving your body often because IT'S THE ONLY BODY YOU GET IN THIS WORLD and it deserves to be treated well!

Having a good variety of workouts and movement AND seeing your body get stronger and more toned is just the best….I know my clients love it!

Remember, it doesn’t have to be torturous and if it was it wouldn’t be sustainable, would it?

What’s the point of achieving the body of your dreams to only have it for a moment in time?

Long-term strategy equals long-term results and sustainability.

You get to have it all, I promise

How To Get More Movement!!

Workout Guide!!