Uncategorized, workouts

Workout with your Kid(s)

We all know that when you have kids it can be a struggle to prioritize working out and taking care of ourselves. BUT…in order for us to be our best self and the best parent/spouse/daughter/son/friend, we need to have self-care strategies in place and make sure we are healthy!Whenever possible I encourage you to take time out for yourself to exercise, but some days/weeks it just isn’t possible, so why not get in a workout while playing with and enjoying the company of your child(ren).

Don’t get me wrong, it can be a complete chaotic mess trying to work out with kids, so keep expectations low and just try to have fun and MOVE. In video 1 I tried to choreograph it more with the kids and even bribed my son with a donut to film with me (he’s quite stubborn like most 3yr olds!) and it didn’t really go how I envisioned, but o’well, we did it. Video 2 I just threw the camera on and went for it and it actually was a better workout and a little more fun for us all I think. Video 3 was a fun outdoor workout that you could do at a local park!

Video 1: Try to do 2-3 rounds if possible and you can use a dumbbell or a milk jug filled with water. My animal sounds are way off, but you’ll get the picture 🙂

  • Gorilla Squat & Reach: 15
  • Kangaroo Hop & Curl: 15
  • Bear Crawl: 30
  • Flamingo (1 leg deadlift w/ a row): 10 each side
  • Frog Jumps: 15
  • Elephant Trunk Swings: 15 each side
  • Hippopotamus hip bridge: 30
  • Down Dog Leg Lifts: 15 each
  • Fire Hydrants: 15 each


Video 2: 
grab a milk jug or dumbbell and start moving

 

Video 3: a great workout to do at a local park. If you’re lucky your kids will throw snow at you too! 😉

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My Favorite Health & Fitness Things

With all the fitness and health trends out there, I thought I would share some of my favorite things with you. So, here they are:

EXERCISE:

  1.  HIIT (High Intensity Interval Training): fast, “fun”, effective
  2. Exercise Bands: so versatile and a game changer for exercises. Also, easy to take with you anywhere
  3. TRX Suspension Trainer: another versatile and portable piece of equipment. But, learn how to use it properly from an expert before getting one!
  4. Exercise with Friends: turning happy hours into workout sessions can lead to a healthier friendship. Go for a walk/run, find a workout class to join, grab coffee and explore your neighborhood, bike rides, etc.
  5. Finding Workouts You LIKE: and ideally will stick with. From yoga to zumba to HIIT and crossfit there is a plethora of workouts available. Find what you like and DO IT. Even if that’s walking with a friend

NUTRITION: (and even my kids and husband like all of these!)

  1. Chicken Crust Pizza: just try it! Easy, high protein, delicious, PIZZA
  2. Flourless Chocolate Chip Chickpea Blondies: yum, that’s all
  3. Organic Edamame Spaghetti: found at Costco. Spaghetti has never been tastier or healthier! I pair with shrimp and pesto
  4. Protein, Veggies & Whole Grains: it’s so simple and what I eat for almost every meal. A lean protein of choice, veggies galore, and occasionally some quinoa or brown rice or farro.
  5. Meal Planning & Prepping: makes life so much easier!

OTHER

  1. Self-Care: taking care of yourself makes you a better YOU which reflects in how you treat and care for others. Find what self-care works for you
  2. Investing in YOU: Investing in your health is important and worth every penny. Even though I’m a trainer/health coach I workout with a trainer once per week and I am seeing a nutritionist to help with some gut issues. We can’t do it alone!
  3. Goal Setting: whenever you are feeling unexcited about life, set a goal! It gives you purpose, power, feeling of worth, and excitement. Shameless plug – see below for my Goal Setting Workshop happening Monday.
  4. Positive Thinking: you can actually reduce stress by eliminating negative self-talk and adding in positive thinking.
  5. Podcasts: I’m in love. I learn, I get lost in them, I enjoy them while I workout, there are endless topics. My faves: This American Life, TED Radio Hour, Radiolab, Stuff You Should Know.
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Self-Care Strategies

Fall_RunWhat exactly is “self-care” and why do we find it so hard to do. For some it just isn’t prioritized and for others a sense of guilt is associated with it. But, WHY on earth should we feel guilty for taking care of ourselves?!

What is Self-Care?

Self-care is a deliberate activity we do to help care for our mental, physical and emotional health. The activity should “refuel” you. It is NOT a selfish act. If we don’t care for ourselves we can’t care for others and we can easily become burned out. You deserve to be the best version of you and this is why self-care is so important. Self-care will help you find a good life balance which will allow you to do your job better, feel better, care for others better, and be the best you.

Self-Care is different for everyone, but some examples include:

  • Spending time with loved ones
  • Do regular doctor visits
  • Laugh
  • Relax someway everyday; a 20 minute walk, reading a book, meditating, bath
  • Don’t avoid aches and pains; get a massage, go to the doctor, do acupuncture, yoga
  • Make plans with friends
  • Do something you enjoy everyday
  • Get plenty of sleep
  • Eat healthy
  • Exercise; it’s great for mind and body!
  • Counseling / therapy is a great way to work with a professional to enhance the health of the mind. Being able to openly talk to someone who can provide constructive feedback can largely benefit anyone

Add these activities into your daily schedule and get friends/family on board to help keep you accountable. It takes practice to do self-care, but the more you do it the more it’ll become a habit.

We can’t be our best version if we don’t take care of ourselves. Personally my favorite self-care activities include:

  • taking baths
  • walking (I walk alone every Saturday morning)
  • having dinner with friends (I try to do this every other week)
  • snuggling with my son while he watches his TV show before bed
  • exercising 4-5 days per week
  • cooking, but only 1-2 times per week (I can do so little b/c of meal prep!)

What will you do for your self-care this week?