As mentioned in my blog #fitMOMents Part 1 – Be The Solution, I have managed to lose more than half of the 10kg”s which I have plan to lose by the end of May 2016, since I’ve started my weigh loss and exercise programs on 8th January this year
I also mentioned how I found it challenging finding 30 minutes, 5-6 days a week, at a fixed time, to exercise outdoors, while keeping Kairo entertained, whilst I was looking after her.
Today I am sharing exercises from my workout, which I have selected to suit my personal needs and which I could easily do at home or anywhere else without expenses equipment.
Let me also take this opportunity to refer again to something I’ve mentioned in a previous blog titled Your Best Year Yet. Exercise is only 20% of your weigh loss success. The other 80% lies with your diet.
In Part 3 of this Series we will discuss your Diet and Part 4 will focus on Early Childhood Education and how I am incorporating Kairo’s learning into my exercise routine, in a fun and playful manner.
Some of you might be really disappointed to find out that there is nothing new or glamorous about my workout. There is nothing new that you don’t know already. These are all very basic exercises that are freely available on the internet and anyone can do them. This is also my disclaimer: I HAVE NOT INVENTED OR PERFECTED THESE EXERCISES. THEY ARE NOT MINE AND I DO NOT CLAIM TO BE A FITNESS EXPERT.
My “SECRET” is setting GOALS and being CONSISTENT. All I have done is select a number of already existing exercises, which gives me a full body workout and which cater to my needs. I have also been CONSISTENT in doing them and sticking to my plan. That, together with a HEALTHY AND CONTROLLED EATING PLAN is my “SECRET” to having lost 5,7kg’s in 27 days. CONSISTENCY is key. Find something that works for you and do is CONSISTENTLY. I don’t care if you don’t do the exercises that I am going to share with you. The only thing that I want you to take away with you after reading this is that you need to SET GOALS and BE CONSISTENT no matter what you choose to do.
I know there are a few people that did not want to hear what they have just read in the last two paragraphs. I’m sorry to disappoint you but there is no quick fix. anything worth doing, requires effort and commitment.
Back to “THE GLAM WORKOUT” as I call it!
I chose a simple workout that would be fun to do, help me lose weight, tone muscles and at the same time, spend quality time with Kairo. Your needs might be completely different!
I do the workout three times a week, usually Monday, Wednesday and Friday.
THE WARM UP
Let’s get moving
I always warm up before starting any form of exercise. Anything goes as long as I’m moving and getting my heart rate up. Sometimes I add some extra weight by carrying Kairo in her carrier and then we get going with things like dancing, stepping on the spot, stepping onto and off a low step, skipping or hopping from side to side etc. I am constantly talking to Kairo about what we are doing, to engage her in conversation and to make sure that she is having fun! She thinks that I am playing a game with her and she finds it quite amusing!
The warm up takes just a few minutes before we are ready to start the first exercise.
TONE YOUR LOWER BODY
1. Wall Sits Musical Chairs
Wall sits are great for toning and strengthening a number of different muscle groups simultaneously. Lean your back against a wall, without enough space between your feet and the wall. Try sitting on an imaginary chair by sliding your body down the wall slide your body down the wall. This exercise will work your quadriceps on the front of your thighs as well as your hamstrings at the back of your thighs.
When doing wall sits without a baby, place a medium-sized ball between your knees and squeeze it while you hold the wall sit position. By doing this you will target the adductors on the inside of your thighs.
I sing some of Kairo’s favourite nursery rhymes while we do wall sits, to keep her entertained and to take my focus off the actual exercise.
Aim to remain in this seated position for as long as you can, increasing your time every week.
2. Front Squats
a) Twinsies Front Squats
Do this exercise with or without a baby. With your feet slightly past your shoulders and your toes turned out slightly, lower your body down to sit in an imaginary chair while you inhale slowly. Keep your weight over your heels, exhale and return to your starting position. Aim for three sets of 12.
b) MyCarrier Front Squats
The same exercise can be done with a baby in a carrier. I use the Stokke MyCarrier as it is ergonomically designed to hold baby in the correct position and it offers great support for my back.
Lunges can be done with or without weights or you can carry your baby in your arms or in a carrier.
a) Colours, Shapes and Numbers Lunges
With your left leg back, bend both legs until your right thigh is parallel to the ceiling, making sure your right knee stays in line with your ankle. I do different things with Kairo when I am in this position. You can hold out a colourful ball or a big foam shape in front of you and say the name of the shape or colour out loud. Slowly return to a standing position, pushing through your right heel.
b) Tripp Trapp Colours, Shapes and Numbers Lunges
Alternatively, place your baby in a stroller, high chair or bouncer facing you. I use the Stokke Xplory, Stokke Tripp Trapp Chair and Stokke Steps Bouncer. Show different colours, shapes and numbers to the baby every time you bend your knees, saying the names out load.
Aim for three sets of 12 on each side. Set 1: Colours, Set2: Shapes, Set 3 Numbers
Side Leg-Lift – Know Your Numbers
Target your hips with this exercise. Stand with feet hip-width apart, hands on your waist. Putting your weight on your left foot, lift your right leg out to the side, keeping it straight and parallel to the left leg. Slowly return to start. Try two sets of 10 on each side. I count out loud from 1-10 on the on leg and from 11-20 on the 2nd leg, to help Kairo memorise her numbers.
TONE YOUR UPPER BODY
a) Wall Push-ups
The palms of your hands should be placed chest-high on a wall in front of you (In this picture my hands are place slightly higher as I wanted you to see some of Kairo’s face and her interest in what is happening).
Step back from the wall and then slowly lean into the wall, bending your elbows and inhaling for a count of five. Slowly return to start, exhaling for a count of five.
Aim for three sets of 10
b) Peek-a-boo Push-ups
Look back at the baby after every 5th push-up and say peek-a-boo. Her giggles will delight you!
c) Tummy-time Push-ups
Place something small and interesting in front of the baby for her to try and pick up with her fingers (fine motor development). Keep your eye on the tiny object to make sure she does not put it into her mouth.
Sitting on the floor with your knees bent, place your hands just behind your hips, fingers facing forward, arms straight and your behind lifted a few centimetres off the ground. As you inhale, keep your shoulders back and bend your elbows, lowering your upper body down to the floor (your bottom should just graze the floor) in a “reverse push-up.” Exhale as you slowly return to start. Aim to do two sets of 10.
TONE YOUR CORE
Lie flat on your stomach with your baby placed in a sitting position front of you. your arms should be stretched out to the sides in an airplane position. Keep your legs just wider than hip-width apart on the floor with your toes pointed out. Lift your arms, legs and chest up off the ground at the same time, keeping your arms and legs as straight as possible without locking your elbows or knees. Hold the position for 10 seconds (ask for a kiss). Slowly return to start. Aim for 10 repetitions and count how many kisses you will be allowed
I start off with 3 sets (20 each) of normal crunches before going onto this exercise.
Without a baby, lie flat on your back with arms at either side, knees bent, feet flat on the floor. Then, with your knees together, lift your legs off the floor, making a 90-degree angle (knees should be over hips, calves parallel to floor). Hold for five deep breaths (about 20 seconds), keeping your navel pulled toward your spine. Return to starting position. Alternatively, place your baby on your tummy and lift your head and shoulders off the ground, too. Repeat three times.
Lying flat on your back with your baby next to you, place your arms at your sides and extend your legs straight up toward the ceiling, feet together.
Using slow movements, draw shapes with your toes in the air while saying the name of each shape to your baby. Make sure your navel is pulled in toward the floor.
For variety you can lift your hips up from the floor, extending your legs upwards, moving up and down.
Planks are great as they target the entire body, especially the core abdominal muscles, triceps, upper back, and buttocks.
Start on hands and knees, with your baby on his back below you. Lower your forearms to the floor so that your shoulders are directly above your elbows. Keep your back flat and your abs contracted. Hold the pose while you work your way through the alphabet. Work up from 30 seconds to two minutes and see how far into the alphabet you can get each time.
Musical Scale Side Plank
Lying on your left side, prop your upper body up on your left forearm, making sure your elbow stays under your shoulder. Left leg should be on the floor, with your right leg stacked on top of it and right arm resting straight out over hip. Then, placing your weight on your left arm and shoulder, lift your hips off the ground so that you come into a side plank position. If you can, hold the position while you extend your right arm over your head, palm facing down. Aim for two sets of 10 repetitions on each side. I do the Do, Re Me song with Kairo and repeat it twice on each side.
During the cool down, I do a few stretching exercises while Kairo is allowed to climb all over me (gross motor development)
Then we spend a minute or two just lying there looking at the sky, listening for different sounds and talking about what we see and hear.
To end of the session, we pack everything up and put it away together. I talk to Kairo about why it is important to tidy up after ourselves.
When the weather is bad or when I feel like it, I use the stairs at home for a cardio workout. It’s an eighteen step staircase which provides a good workout and offers another counting opportunity for Kairo to learn to recite her numbers.
That’s the “THE GLAM WORKOUT‘. It’s my solution to a time challenge I had and it is perfect for what I need. I get to exercise to maintain my health and fitness, Kairo is learning through play and her Mom and Dad are as happy as two peas in a pod!
Its a win-win situation …
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