After training hundreds of busy mothers in the Pittsburgh area, I know their #1 obstacle is often time. Between the endless errands and a busy workday most moms find it hard to believe that staying on top of their to-do list and getting in great shape is possible. While it isn't easy - it is possible! In fact, I see it happen every day as a Pittsburgh Personal Trainer at Fuse Fitness Studio.
But before we review some simple steps that work for weight loss and toning, we must first address a few obstacles. The first obstacle is your mindset. You first must believe you can and will get into amazing shape. I believe you must put your own health as a top priority if you plan on squeezing a workout into your already hectic day. The second obstacle is finding a 20-30 minute window to workout every day. As I mentioned above, time is always the issue. Finding a 20-30 minute time slot may mean waking up earlier, going to bed later, interrupting your favorite show or another annoying but necessary adjustment to your schedule. The third obstacle is getting your family on board. Some families are better than others at supporting mom on her journey to get in shape. I would suggest speaking with them about your goals to get into shape so they understand your plan. Once they are on board hopefully they will be there for much needed support.
Now that we have addressed the major obstacles it's time to look at the fitness component. As you know, you can't turn on the radio, TV or even drive down the street without being bombarded with advertising promoting a new weight loss and toning program. The good news is you can ignore these and focus on the simple but effective steps that will help any busy mom get into great shape.
Step 1: Find some weights
The greatest lie regarding women's fitness and weight loss is that women should lift light weight for toning. If you want to get stronger and more tone you must increase your resistance. To make life easier you can buy a pair of 8 and 15 pound dumbbells. If you try lifting the same weight for longer than 4 weeks you'll soon find your results plateaued.
Step 2: Move faster than you're used to moving
While this advice is simple, it's very true. It has been proven time after time that your body will adjust to whatever you do. If you walk 6 miles a day - you body will become more efficient at doing so. When this happens your results plateau, fast!
Step 3: Be consistent
Consistency is everything if you're looking for long-term weight loss and toning. Most people start a fitness program only to quit 1-2 months in. I highly recommend you journal your food and exercise in a notebook. This will give you a way to track where you may be falling short.
Step 4: Find someone to hold you accountable
While I have mixed feelings about workout partners I do think having someone holding you accountable is a vital step. If you can't find a reliable partner you should at least have some holding you accountable for your actions - or lack thereof.
Okay, start with step 1 and work your way down the list. The next article "The Fit Mom's Home Fitness Program" will cover the specific exercises that should be done to get the best results possible.
Fuse Fitness Studio is a private Pittsburgh Personal Training studio located in the south hills of Pittsburgh. Owner, Jason Zawodniak, and his team specialize in designing customized weight loss and toning programs. Jason's extensive background and degrees in Physical Therapy and Exercise Science have made his cutting edge fitness and weight loss program effective, safe, and fun.
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