5 Simple Steps To Becoming A “Workout Mama”

For many of us, working out can be a bittersweet activity. Sure, we might desire to be healthy and in decent shape, but how do you find the time AND energy to make it a consistent part of your life? How do you become a workout mama?

It can be TOUGH. I totally get it. After having my precious babe and returning to work full-time, I had ZERO desire to work out. The reasons to not work out always seemed to outweigh the positives; I was physically and mentally exhausted. I would rather spend time with my family. I just didn’t feel like it. Clearly, eating Oreos and laying on the couch, while watching Grey’s Anatomy, sounded like a much more enjoyable option.

I had so many excuses…legitimate excuses mind you, but I knew I needed to get back into a routine.

Maybe you’ve been here before. Maybe life has gotten really comfortable not working out. Maybe it’s become your new normal. Maybe mom-guilt has crept in when you chose to workout:.. “Why am I at the gym caring for myself, when I could be at home with my family instead?”

Mom guilt is not fun to carry around, but neither is an extra 30 lbs or a weak body and mind from being so run down by the responsibilities of motherhood. Neither makes us feel good; that’s why it’s crucial to try and find a balance between self-care and being present for the ones we love most.

Striving to become an exceptional mother and wife is an incredible goal, but an even better one when paired with the ability to focus on our own mental and physical health. 

I don’t know about you, but neglecting consistent exercise causes me to feel down on myself. In order to help overcome those feelings, I know that I need to incorporate exercise into my daily routine, while also being productive in managing everything else in my life.

As we all know, exercising comes with its list of positive benefits: increased mood (hello endorphins!), controlled weight, better circulation, positive self-esteem, muscle strength, etc.

Aside from everything from above, it’s also important to determine your why for becoming a workout mama:

• Do you want to be healthier?
• Do you want to be the best version of yourself?
• Do you want to encourage other mamas alongside their journeys?
• Do you want more energy to keep up with the kids?
• Do you want to look REALLLLY good in that bikini this summer?

Determining your why will give you the motivation to commit and remain consistent.

For me: ALL of the above.

I want to feel happy, healthy, accomplished, confident, and comfortable in my own skin. I want to encourage and demonstrate a positive and healthy lifestyle for my family and for others. Now that I have a daughter, I have realized how important it is to model positive behavior. I want her to see that her mama chooses to live a full and healthy life, and that she can balance hundreds of things, while also making it a priority to care for herself, too.

To become a workout mama, you have to decide what’s most convenient for your situation and schedule:

• Are you a morning or an evening person?
• Do you want to work out at home, at the gym, or someplace else?
• Do you prefer structured classes or to workout freely?
• Do you want to work out every day or a few times per week?
• Do you like to fly solo or does it help to have an accountability partner?

For me: I realized that working out before work or after my daughter goes to bed was ideal. By choosing one of these times, the guilt of not spending time with her ceases, and naturally comes with its own benefits. Working out in the morning is an incredible way to jumpstart the day, and working out later in the evening is a great way to decompress and end the day. Win-win.

What do you love to do? What makes YOU excited?

There are so many different programs, workouts, routines, and ideas, such as: Yoga, running, cycling, weight-training, Body Pump, Crossfit, Barre, etc.

Do some research and try something that works for YOU!

For me: I was a big proponent of classes because it’s nice to feel part of a group and to be surrounded by like-minded and motivated individuals; however, I learned that working out at home, in the evenings, made the most sense for my schedule and preference. My husband and I have made our garage a mini-gym and it works perfectly for us.

Since I had a strong desire to come home and see my family after work, I wanted to try a program that could be done conveniently in my garage, so I chose to try Beachbody On-Demand (thanks, Chelsea!) which was also cheaper than any gym membership that I’ve had.

I quickly realized it was a great choice. There are so many different workout programs to choose from. I really enjoy lifting and wanted to focus on building muscle, since I had lost ALL of it, so I decided to commit to the 8-week LIIFT4 program. Only 30-40 minute workouts, 4 times per week. Totally doable and perfect for me!

If you’re eager to get back into a consistent workout routine, then make it happen, workout mama!

Part of being the best versions of ourselves is to focus on our health so we can be strong, healthy, and energetic, especially for the ones in our lives who need us most!

So, no matter what season of life you find yourself in, living a healthy lifestyle will only come with increased benefits. Again, you owe it to yourself to be ALL that you were created to be, and it starts with taking care of yourself.

Even if you feel like you’ve been out of the game for way too long, just remember, the best time to start is NOW! Are you excited and motivated to start living a more balanced and healthy lifestyle?

Workout mama, let me introduce you to weight- training!

Below are several exercises that target each muscle – arms, chest, shoulders, back, legs, and abs (and there are so many more out there). If you’re looking for a simple start, try doing 10 reps of light weight for 3 sets.

Tip #1: For more lean muscle, lift lighter weight and increase the amount of reps you do (ex. 3-4 exercises, 12-15 reps, 3 sets). For more bulky muscle, try less reps and heavier sets (ex. 3-4 exercises, 8-10 reps, 3 sets).

Tip #2: There are always modifications to any exercise. Too challenging? Decrease weight and stick to the modification. Too easy? Increase weight!!

 Arms:

• Biceps
  • Full curls (regular and wide)
  • Half curls (upper half and lower half)
  • Hammer curls
  • Push ups
• Triceps
  • Tricep pushups
  • Tricep kickbacks
  • Dips
  • Tricep extensions

Chest:

• Chest press
• Rotating chest press
• Decline press
• Chest Flys
• Push ups

Shoulders:

• Shoulder press
• Arnold press
• Front raises
• Side/lateral raises
• Upright rows
• Push ups

 Back:

• Reverse flys
• Rows
• Back extensions

Legs/Booty:

• ALL the squats (regular, front-loaded, sumo)
• Lunges (side and front and reverse)
• Calf raises
• Deadlifts
• Bridges
• Donkey kicks

Abs

• Sit ups
• Crunches
• Bicycle twists
• Heel taps
• Dumbbell extensions
• Windshield wipers
• Scissor kicks
• V ups
• Side crunches
• Planks (regular & side)

If you prefer to do cardio, the possibilities are endless:

• Walking
• Running
• Swimming
• Elliptical
• Cycling
• Dancing
• Hiking
• And more!

No matter where you are in your fitness journey or personal health, remember that any type of movement is good movement…and if it makes YOU feel good, that’s all that matters! If you need additional support and encouragement throughout the way, I got your back!

Pregnant and wondering if workouts are safe for you? I GOT YOU, TOO! Check out my post on The ULTIMATE PREGNANCY WORKOUT REGIME. 

 

If you have any questions or need some workout plans, please let me know. Also, I’d love to hear stories from your fitness journey! YOU got this!