The 100 Workout

Lately I've been getting a little bored of running and going to the gym, and I can't find the motivation to put on another workout video. But the other day I stumbled on the 100 workout while I was messing around on Pinterest (I know, I'm an addict!). I've seen different variations, but the trick is to adjust it to how you are feeling and what your body needs and basically, just count down from 100. Here is how it works:

The 100 Workout

100 Jumping Jacks

90 Leg Lifts

(Lift leg up to the side instead of straight up. 15 times with the right leg, 15 times with the left leg.)

(15 on right side, 15 on Left side)

(15 with right leg, 15 with left leg... Brooklyn's form isn't right because she is 3, but you should have your hands directly under your shoulders, your knees directly under your hips, and your back straight. Then just push your heel straight up toward the ceiling 15 times.)

80 Crunches

(20 Standard Crunches at the beginning and 20 more at the end)

(20 Right Oblique Crunches, and then 20 Left Oblique Crunches are done between your 2 sets of Standard Crunches)

70 Squats

(Alternating by tens, do 10 stationary squats, then 10 squat and jumps - squat down, then jump back up to standing position. Repeat until you've done 70)

60 walking lunges or 60 Pushups

(You decide what you want more for your body... I do lunges because I can barely do 3 pushups in a row! You could also alternate between the two doing 10 reps of each before switching.)

50 more Jumping Jacks

40 more Leg Lifts

(Pick the two leg lifts you like the most and do ten of each on each leg)

30 more Crunches

(10 Standard Crunches, 10 Right Oblique Crunches, 10 Left Oblique Crunches... Or if you're feeling really brave, just do 30 bicycle crunches!)

20 more squats

(Alternating 1 stationary, 1 jumping, until you've done 20)

10 minutes of Running

(This can be done outside, on an elliptical, or a treadmill. Just make sure you finish off strong with some good cardio for your heart and lungs!)

Anyway, it is a pretty tough workout, but it will help get you to where you want to be. 

Just remember:

(Click HERE for image source)

Workout with your Kids: The Warm Up

As a mother, I know it is hard to find the time and energy to workout. I also know that when you do, it often leads to feelings of guilt for ignoring your kids long enough to get in some fat burning. The solution? Combine play time with workout time! Over the next few weeks I will be showing you some of the things I do with my girls in order to accomplish this feat, but I will start you off today with our simple warm up.

All you really need to get your heart pumping and your blood flowing is a ten minute cardio routine. Here is what we do: First, I blast ten minutes worth of our favorite dance tunes on the iPod. Second, I release my children in the living room with instructions to dance their hearts out and to keep moving until the music stops. Third, I copy everything they do... as vigourously as they do it! Fourth, I pull out my hidden chearleading talents when the kids start to poop out and encourage them to keep going by doing my own crazy dance moves.

OK. I understand that this might seem like a strange idea, but I get WAY more of a workout mimicking my girls for ten minutes then I do running on a treadmill or elliptical for the same amount of time. Plus its fun for everyone! You get to play a super fun game with your kids while simultaneously burning some serious calories and prepping your body for the workout to come. Give it a try. You'll be surprised at how fun it can be :)

Here is a little clip of my girls dancing. When I dance with them I try to copy everything they do, including the wild arm swings and running back and forth across the room. I would have done a video with me in it, but alas, I was holding the camera :)



And just for fun, here is a video of Brooklyn dancing before Lily figured out what was going on. The girl has an endless supply of energy!

Fitness Tip #4: Ignore or Invite

One of the biggest excuses I hear from moms for NOT working out is that they feel like working out with kids in tow is an impossible task. In fact, I use to be one of those moms until I realized that my kids are ALWAYS in tow, and thus, I would ALWAYS be overweight and unhealthy unless I could find a way to workout when they are with me. 

As I mentioned before, getting a double stroller has really helped in that department. However, I realize that running is not for everyone, so a fancy new stroller might not work for you. You might be the kind of person that HAS to workout in a gym. If that is the case, then you probably have childcare covered and timing is more of your problem. But if you frequently have to workout by putting on a DVD and following along... things can get tricky!

 (Please excuse my awesome workout hair and clothes... and face... YIKES!)

For instance, I try to get up before my kids every Sunday morning to fit in a little Yoga via DVD, but occasionally the girls decide to rise with the birds and manage to find me in the middle of a pose. This ALWAYS leads to them giggling, crawling, and jumping all over me! It use to drive me CRAZY and I felt like I was getting nothing out of my workout. But then I realized if I could just IGNORE my frustrations (not necessarily my children) and focus on the moves, I could get MORE out of exercising than normal!

I mean, have you ever tried stretching or doing crunches with an 18 month old on your back or belly? Or lunges and squats with a baby in your arms? It takes a lot of extra muscle to work through that! 

Don't get me wrong, I still TRY to workout when my girls are sleeping, but if that just can't happen I don't let it stop me from exercising that day. I simply put in my video and try to ignore the excess weight and bouncing that's happening all over my body. The good news is that your kids eventually get bored of you not reacting to them, so the pestering usually stops after ten minutes. And better yet, allowing your kids to be with you when you workout TOTALLY counts as extra playtime with mommy!

If you have older kids, your problem might be more along the lines of constant questioning, tattling, or requests. I've struggled with those things with Brooklyn and eventually had to tell her that there is a bubble around mommy when I'm working out and that I can't hear her and she can't come in it until I'm done. (Unless I am standing very still with my legs apart like a bridge... because she can't resist going under the bridge!) 

Brooklyn is now doing a really good job respecting my space and has recently started to join in on the fun. She can make it through my entire Ten Minute Ab video, is AWESOME at yoga, and just started doing the cardio portions of my 30 Day Shred video with me. And you know what? I actually LIKE working out with my little buddy!

 

 (Working out to the 30 Day Shred)

So what I'm trying to say is, if you can't beat 'em, JOIN 'em! You can use your kids as weights, or for balance, or as motivating workout partners. Just don't let their presence stop you from doing what's best for your body and your sanity! Now is the time to learn how to ignore your frustrations, or invite your kiddos to join in on the fun!

Fitness Tip #3: Make your Life WORK for You!

More often than not we find ourselves making the excuse that our lives are TOO busy to find time to workout! It is in those moments that we need to think outside the box and find ways to incorporate workouts, or at least activity, into the schedules we already have. Let's face it, when given the choice between our favorite TV show (after a long day of work) or a 30 minute ab workout, we're probably gonna choose the TV show! But why can't we do both?

If you really feel like you need an hour of TV before you go to bed at night, TAKE IT! But maybe try to throw in some of these while you are already sitting there:

(Click HERE for image source.)

Two birds with one stone, JUST LIKE THAT! And why not park at the back of the parking lot instead of searching for 5 minutes to find the perfect "rock-star" spot. It's likely that it will take the same amount of time to walk to your destination from the back as it would to find that parking spot in the front anyway. And of course there is always the option to take the stairs!

But why stop there? Try looking at your day from an outsider's point of view. If someone were watching you on TV all day, what would they say you spend all your time on? I know what the answer would be for me! People would see that I spend a ridiculous amount of time on the computer. Solution? My husband propped our desk up about a foot above the ground, so now if I want to use the computer, I have to do it standing up! This setup has helped me to stay in motion more often and has also helped tone down my addiction to the computer. :)

Unfortunately, creativity isn't always going to be enough. Sometimes you just need to make sacrifices. More recently for me, that meant forking out the dough for a double stroller. A hard thing to do, but totally worth it! Now that I have the ability to take both of my girls out at the same time, I'm finding that I'm walking more often, I'm able to go running whenever a spare moment arises WITHOUT finding a babysitter first, and I even get to run with my husband on the weekends!

Last year my sacrifice came in the form of TIME. I wanted to train for a half marathon, but the only time I could go running without getting a babysitter was early in the morning before Kevin left to work. That meant running at 5 am 4 times a week! It was brutal training my body to get up that early, but eventually I started to really enjoy the alone time, as well as the peace and quiet that comes with running at 5 am.

And if you want to be REALLY extreme like my adorable husband, you could try biking or running to all your destinations :) I know that sounds crazy, but the only way my husband could find time to workout without taking him away from his family, was to bike 7 miles to work in the morning, cross the street to the gym at his lunch break for some plyo or weights, and then run home after work! Yeah... the man has enough energy to power an entire country!

Anyway, while I don't expect ANYONE to try my husbands approach to working out, I want people to see that where there is a will there IS ABSOLUTELY a way!

Fitness Tip #2: YOU CAN DO IT!

That's Right... You CAN do it! YOU can do it! That is something that is often VERY hard for me to remember. I look in the mirror each morning and see my cascading belly rolls and think to myself, "You are no runner. Runners don't look like this. What are you thinking? You can't do this." But then I remember that the shape of my body does not define who I am. It is the actions that I take and the choices that I make that define me!

I run. Not very fast, and not very far, but each morning I peel myself out of bed even when I am exhausted from a night full of crying babies and snoring husbands, and I run because I can.

Despite the flaws that are so visible to me, my body is strong, whole, and capable. It was made to work, to play, and to move. And so was yours! You don't have to look perfect to pull a perfect yoga pose, summit the highest peak, or finish a race. All you need to do those things is YOU telling yourself that you CAN! And remember:
You have to convince yourself that you are fit and active. You have to set your alarm a little earlier to buy some time before your kids wake up. You have to put down that tray of cookies and put on your running shoes. You have to change your negative image of yourself and recognize the amazing abilities you possess. And when you have a really bad day... when you manage to sleep in, eat a whole bag of M&M's by yourself, and sit on the computer for hours at a time, remember this:


Don't let your set backs discourage you. Something IS better than nothing. Perhaps you didn't manage to muster up the motivation to work out this morning (and to be honest, neither did I). But that is OKAY! Because you can still do a few crunches during nap time, or take a walk with the kiddos after lunch, or even run to the gym when your husband gets home from work and can watch the kids. And if you can do that, then you have proven that you may not be perfect, but you are consistent, and you CAN do whatever it is that you are setting out to do! So...

Now get out there and JUST DO IT!

(P.S. You can click on the images to find their sources...or at least where I found them.)

Fitness Tip #1: STOP Making Excuses!

Today's Fitness Tip is simply this: STOP MAKING EXCUSES! I used to be the queen of excuses until I realized this...

(Click HERE for source.)

All those people I see running in the early morning, or who have those amazing bodies that I secretly wish I had... they all started somewhere. They stopped making excuses, and they found the time to make their health a priority.

(Click HERE for image source.)

Even if its not an issue with time, we often find other excuses to hold us back. For a long time mine was that I was too fat to run! I was embarrassed to be seen with my jelly rolls and swishing boobies bouncing down the street. I kept telling myself I would eat better and lose a few pounds and THEN I would get outside and run. And since I've NEVER eaten well, I NEVER got out the door.

(Click HERE for image source.)

Then I realized I had a choice. I could sit around and feel sorry about the way I looked, or I could be embarrassed for a short time about my fleshy food storage, whilst simultaneously working it off and gaining a body that I would no longer feel sorry about!

(Click HERE for image source.)

Admittedly, It is still a trial to get out of bed and out the door EVERY morning. But when my alarm goes off at 6 am (and sometimes 5 am if that's the only free time I have) and the excuses start to flood my mind, I simply repeat to myself, "You will regret it if you don't get up! Get up! Get up! GET UP!" And then, I get out of bed and do something good for myself and my body!

(Click HERE for image source.)

So remember, a year from now you will wish you had started today. Don't wait until then to get yourself in gear. Stop allowing your excuses to rule your life and just get up and DO IT!

Outdoor Adventures: Bike Ride by Erin Uda

This week we’re going to pull out the big wheels, scooters, and bikes, and go for a ride!

If you have adventurous souls in your family, just going around the block or neighborhood might not be enough for them. If this is the case for you, break out the bike rack, pack up the car, and find a great park or trail nearby. If you’re concerned about keeping your child in sight, be sure to find a park without too many trees or hills along the path. It’s never a bad idea to plan your route close to a playground, just in case those legs get tired a little earlier than expected! While you ride, talk about what your children see, where you’re headed, where you’ve been, and what they think you’ll see next. Ask questions and enjoy your child’s innocent and creative answers.

Try letting your children race against each other in a wide, safe area like an empty parking lot. Be sure to agree on the start and end points before you race to avoid fighting. Pretending to be a race car can make it even more fun. And don't forget to wear your safety gear!!!

If you’re feeling particularly enthusiastic, try making your bike ride into a treasure hunt. For the little ones, find pictures of local landmarks and arrange them on a piece of paper; try connecting them with a dashed line so you child can see what path you’ll be traveling. Draw a big X at the end, and maybe hide some treasure there (or bring the treasure with you and break it out when you get there). Dress up as pirates and talk with a funny accent. Kids love to use their imagination, so the more ridiculous you are the more fun you’ll have!

(Click image for source and for ideas on how to make treasure maps with your kids!)

For older children, use this as an opportunity to learn to read a real map. Try showing them a Google maps version of your neighborhood and let them create the route, highlighting familiar landmarks before you go. Or create a distance goal and challenge them to figure out how long your route will be.

If you’re going to be out a while, try bringing a PICNIC. In fact, you could even have your child tote his own meal in the back of his big wheel or in a small backpack. Bring an old blanket and a lot of napkins, and you’re all set for a perfect day outside!

There are a lot of craft projects that tie in nicely with a bike theme, but some of my favorites from childhood are the noise-makers on your bike spokes (try putting beads or cards on them), and streamers on the handle bars. Baskets are also fun and functional. HERE is a fun tutorial for a bike basket that you could use!

Or you could decorate an old helmet. Spray paint it before-hand and let your child decorate it with stickers, markers, or paint.

Suggested Reading:

• Duck on a Bike, David Shannon (P Shannon; ISBN: 9780153565687)
• Because I Could Not Stop My Bike and other Poems, Karen Jo Shapiro (Call #:J 811 Sh 199; ISBN: 9781580891059)
• Mike and the Bike, Michael Ward (P Ward; ISBN: 9781594414985)
• My Sister’s Rusty Bike, Jim Aylesworth (P Aylesworth; ISBN: 9780689317989)
• The Red Racer, Audrey Wood (P Wood; ISBN: 9780689826825)
• The Bike Lesson, Stan & Jan Berenstain (B Berenstain; ISBN: 9780394800363)
• Me and My Bike, Ander (P Ander; ISBN: 9780978755027)

Outdoor Adventures: Tai Chi and Yoga in the Morning by Erin Uda

There is a tradition in Eastern cultures that all things are created in equal and opposite portions, the Yin and Yang. Their relationship is shown through a drawing that separates a circle into two continually revolving sections, each containing a bit of the other. Tai Chi is said to be our life force, understood through the relationship of Yin and Yang.

(Click image for source)

Many people living in these Eastern cultures rise with the dawn and meet in local parks or outdoor spaces to practice the art of Tai Chi. These exercises are said to increase balance, breathing, and relaxation. They can also have a spiritual aspect to them.

(Click image for source)

I think it’s a wonderful idea to begin the day not only with exercise, but with a healthy dose of fresh air and bright sunshine. We all try to fit in some exercise during the day, why not do it first? So grab a yoga mat or a beach towel and set your alarm for some early morning outdoor exercises.

I don’t know much Tai Chi myself, so I chose to begin my day with some simple yoga. My younger son and I found a book at the library (I Love Yoga) that was written specifically for children, and he couldn't get enough of all the fun animal poses.

[You can also purchase the book The ABC's of Yoga online, which is what Brooklyn and I used when we did this activity - Naomi]

(Click on image to follow link)


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(Click image to enlarge)

For those of you who are yoga beginners, try the poses on THESE printable sheets. They’re good starter poses and are used to build into the more difficult positions later. I’ve also included some of my son’s favorites HERE. [Such as Downward dog, Lion Pose, Cat Pose (combined with Cow Pose), Cobra Pose, and Tree Pose.]

If you’re looking for a fun way to learn the names of the poses, try printing two copies of the sheet and cutting them into individual cards for a quick game of Memory.

Older children can do more difficult poses, or use THIS Tai Chi video (or any other one you can get your hands on) to learn a few of the forms (sequences).

While you’re stretching and moving, your young one is going to have loads of questions. Do your best to focus on the time you’re spending together and try to answer them. Talk about muscles and how they work, about how it feels when you stretch, and make lots of animal noises if you’re doing the animal yoga poses. Show your child that exercise is fun!

And while you’re outside, try to focus on the way the world looks and sounds in the morning. Talk about the colors in the sky, the way the sun looks when it rises, the sound of the birds, the dew on the grass, and anything else you notice. Teach your child how to appreciate the morning.

Even if you do nothing more than go outside and stretch, the nature therapy you receive from being outside at the beginning of the day is reward enough.

Suggested Reading:

• I Love Yoga, Mary Kaye Chryssicas (Call # J 613.7046 C469; ISBN 9780756614003)
• The Kids’ Yoga Book of Feelings, Mary Humphrey (Call # J 613.7046 H886; ISBN 9780761454243)
• The Happiest Tree: A Yoga Story, Uma Krishnaswami (Call # P Krishnaswami; ISBN 1584302372)
• Tai Chi: Tranquility in Motion, Christian F. Hanche (Call # 613.7148 H1911; ISBN 1585747408)
• Step-By-Step Tai Chi, Master Lam Kam-Chuen (Call # 613.7148 C4713; ISBN 9780671892470)
• Tai Chi: Yang Style 24-move Short Form, James Drewe (Call # J 613.7148 D8207; ISBN 0806988711)