Hey Mama, It’s not a tattoo!

HEY MAMA, IT’S NOT A TATTOO!

The starting of an exercise program is often the hardest part. Starting anything new, whether it’s personal or business related can be overwhelming making it hard to begin.

I recently came across a great phrase in a blog article from Karen Gunton-  http://buildalittlebiz.com, which said “It’s not a tattoo”. This was in relation to business but the same concept is true for starting anything, including an exercise program. You don’t need to wait for the situation to be just right  in order to start, we often don’t even figure out what’s just right until we begin. An exercise program is not permanent like a tattoo and can be changed daily, weekly, fortnightly, monthly and so on. You can do what suits you best at the time. Of course specific exercise programs will help you achieve specific goals, however the most important thing is just to get started. Once you start the specifics can be further tailored to your desired outcome.

So no matter how fit you currently are or how much exercise you’ve done or not done in your past, JUST GET STARTED!

Below is a sample babyweights program to get your started. This is a simple program that requires little time and caters for all fitness levels.  There are many exercises that you can do that provide results without any resistance at all.  Babyweights uses your baby as your resistance , however you can use a traditional dumbbell, your pet or even a household item.  For those mums who choose to follow this babyweights program to get started, it will allow you to bond and play with your baby while you exercise. Simple, fun and effective, great ingredients to help you get started!

 

 

 

 

 

 

Chest Press

  • Lie on your back, knees bent, feet on the floor
  • Hold your baby around her/his chest and lie her/him      tummy down on your chest
  • Straighten your arms and raise your baby into the air
  • Lower your baby to your chest
  • Repeat

Pelvic Tilt

  • Lie on your back, knees bent, feet on the floor
  • Place your baby on your hips or chest and tilt your pelvis inward, bringing your pubic bone toward your naval
  • Squeeze your pelvic floor muscles and hold for 5-10 seconds
  • Release  hold
  • Repeat

Be sure not to squeeze your butt muscles whilst performing exercise

Hip Raise           

  • Lie on your back, knees bent, feet on the floor
  • Place your baby on your hips, tilt your pelvis inward and squeeze your glutes
  • Slowly raise your hips into the air and hold for 3-5 seconds
  • Lower to floor
  • Repeat

 Be sure not to turn your neck throughout the exercise

Perform 12-15 reps of each exercise and as there is only 3 exercises in this simple starter program I suggest repeating each exercise 3 times.

One day you may look back on your first run or what resistance you used to squat and criticise  yourself or think how weak or unfit you were. Don’t judge your starting point. Instead be grateful as it reminds us how far we have come and it validates your courage to get started.

Remember as the phrase “it’s not a tattoo” says, your exercise program today is not permanent, it will continue to change as you and your situation does. So don’t wait for the perfect moment, the perfect exercise program and the perfect amount of time, because who knows what you thought was the perfect situation might not be that perfect after all.

Mums multi-task their way to fitness

Mums multi-task their way to fitness

I have been spending a fair bit of time on the internet lately (I call it research) and a common theme mums all over the world are blogging about is “how can new mums find the time to exercise”?


Most of us know that exercise has many proven benefits for mothers. A few of these include regaining pelvic floor muscle function, enhancing strength and flexibility, losing baby weight and even reducing the risk of postpartum depression. But between taking care of your baby, supermarket shopping, cooking and cleaning, all while sleep deprived, most mums say they can barely manage the occasional walk, let alone a fitness regime.

Or can they?

With winter over, and an internal desire to feel great for the warmer months, let me help you lose the excuses, get motivated and get moving!
By this I don’t mean you need to commit to long sessions in the gym or even long exercise sessions at all. What I am proposing is achievable for EVERYONE! We have all heard of snacking when it comes to eating, let’s transfer this concept to exercise!

Most mums don’t have a spare hour or even half hour to do an exercise program, so instead break your exercise program down into multiple sessions of 5-15 minutes, with a goal to accumulate 30 minutes a day.

Of course, with the arrival of Spring there may be days you get out for a half hour walk, but for those days you just can’t find the time, why not give “exercise snacking” a real go?

It’s proven how good mums are at multi-tasking, well here are five exercises you can do without putting any extra time aside:

1.When you find yourself pacing the corridor trying to settle your baby use your time effectively by doing walking lunges or even squats


2. When you’re sitting on the floor with your baby and not sure what to do with him or her, try some push up kisses


3. While you are waiting for the bath to run do tricep bath dips


4. Do calf raises while washing the dishes


5. Hold your tummy muscles in while at red lights (make sure you don’t hold your breath at the same time)

It doesn’t get much easier or time efficient than this! These are all easy exercises to apply to your daily routine

 

Need more convincing, visit my babyweights Facebook page regularly throughout September and follow my tips to boost your health and work it out in Spring!

START YOUR EXERCISE SNACKING TODAY!

 

For more ways to fit exercise into your busy world, purchase babyweights exercise cards – 48 low impact exercises you can do with your baby – a convenient, cost-effective, playful and creative way to get back into shape without time away from your baby.
For full list of stockists go to: http://babyweights.com.au/stockists/ or Buy now online: http://babyweights.com.au/stockists/online-stores

The story behind babyweights

The story behind babyweights

After a couple of years in the making, I am proud and excited to see babyweights – bond with your baby through exercise hit the market in June 2012.

As a mother of two, I completely understand the new challenges and priorities that come with motherhood. I know all too well the good intentions most mums have of losing their baby weight, regaining their strength, getting their pelvic floor muscles functioning effectively and regaining their fitness, however putting these goals into action can prove challenging with a new baby. After feeding and settling your baby, changing nappies, doing the housework, doing the food shopping, preparing family meals, possibly looking after your other kids, and juggling everything else that comes with motherhood, all while being sleep deprived, finding the time and energy to exercise is certainly a challenge.

This challenge matched with a career in health and fitness and my genuine interest in the impact pregnancy and mothering has on a woman’s body, prompted me to start a business (mummy and millie) in 2004, instructing postnatal mums and baby fitness classes. While the benefits of these classes were obvious, some mothers found it difficult to commit to set class times due to the realities of motherhood. After 6 years of taking classes, I knew I needed to come up with a way of helping mums achieve their health and fitness goals in a fun and functional way without particular time constraints or time away from their baby. So I began to work on my new baby… babyweights.

 Due to my own realities of juggling work and family, it took longer than originally planned but with patience, perseverance and hard work it all came together and is now available in stores. (http://babyweights.com.au/stockists/)

babyweights is a deck of expertly devised exercise cardsbabyweights is a deck of expertly devised exercise flash cards for  mothers to perform with their baby, allowing them to get back into shape and providing them both with physical and emotional benefits. It offers upper body, middle body, lower body and stretching exercises to give a well- rounded workout. No expensive gyms. No babysitting. No time away from baby.

  • Caters for all fitness levels
  • Provides images of real mums performing the exercises with their own baby
  • Clear and simple instructions for each exercise

So next time you’re pacing the corridor trying to settle your baby use your time effectively by doing walking lunges* or even squats* or when you are sitting on the floor with your baby and not sure what to do with him/her, try some push up kisses*.

It is the perfect way for mothers to look after themselves and their baby.

*Instructions in babyweights deck