The Perfect “Mommy-Plan” – by team member: Elisabeth Kemp
I have a new client who is a stay-at-home mom with a 20-month old and a 7-year old. So, she has school schedules, nap-schedules, wife and mother duties all around her, 24/7. She wants to start to exercise, and lose some weight but she is not interested in going to a gym at this time as her current lifestyle limits her availability. She has tried walking around the neighbourhood, but is getting pretty bored with the same-ole, same-ole and needs something to kick start her routine.
So as her personal trainer I need to make up a plan that includes:
- Strength training for weight loss and strength
- Cardiovascular (Aerobic training) Training for weight loss and heart health and general well being
- Flexibility Training for injury prevention
- Healthy eating to help her reach her goal weight as well as for general well being
As a mother with young children we all know how difficult it is to find the time so it is important to get the most out of the time you have. Therefore the strength training sessions will be fairly short but intense to maximize effort and results. Ladies – please don’t be afraid of bulking up as that requires 4-5 hours in the gym per day as well as a very specific diet that includes some interesting hormones…. Her cardio sessions will be outdoors with a stroller for added resistance now that the weather is getting warmer.
Here’s her “mommy-plan”:
Strength and Flexibility Training: Monday, Wednesday and Friday (at naptime): do 30-45 minutes of strength training using body weight, tubing and small weights. You can either stretch immediately following or do it with your baby when he/she gets up from their nap. Contact us for more help with this as there are so many things you can do at home in your living room.
Cardiovascular Training: On any 4-5 days of the week she will take her baby in the stroller to the nearby trails and walk. The hills and bumpier terrain will give her a good challenge and keep her heart rate up to help shed the weight and keep her heart healthy. She will walk for a minimum of 30 minutes but can go for as long as she feels up to it. Depending on the size/weight of your baby you can also place your little one in a pack on your back but make sure it is one of the ones with a metal frame that has proper lumbar support to protect your back. Your baby will love this “ride” J. If it is raining on one of these days she will use the stairs in her house or a video to get her cardiovascular training done. See if you can recruit one of your friends to make it more fun walking together.
Healthy Eating: Put in place a healthy eating plan. This includes:
- 5 smaller meals per day (breakfast, lunch, dinner plus 2 snacks)
- Make sure a protein (vegetarian or lean meats) is included in every meal as well as healthy fats (olive oil, avocado, nuts etc.) to help you feel full and satisfied
- Double your current vegetable intake to help fill you up
- Drink lots and lots of water
So, put the plan in place and let me know how it goes or if you need more help with this. I would love to hear back from you on how you are doing!
Elisabeth Kemp is the mother of four amazing boys and has been a veteran in her field for over 15 years. She specializes in women’s health and is also a Canfit-Pro PRO TRAINER teaching others how to be experts in the field of fitness. Read more about her here: http://coreexpectations.com/about-us/personal-trainers/elisabeth-kemp/