Spinning Playlist for Mother's Day
Strong Moms Rock
Celebrate the endurance and strength it takes to be a mommy. Get motivated with music that makes spinning totally fun.
What else do mommies need to keep up strength and endurance needed to balance babies, kids, and work?
What can we do to get the most out of our workout?
The magic trio of exercise: cardio, strength training, and one more. Do you know what it is?
How much exercise do we need to prevent that middle age weight gain? A recent study from the Journal of the American Medicine Foundation may surprise you.
What nutrition habits can help us recover more quickly? How much water do we need? What can we do after working out to feel stronger?
Exercising is about you.
Physical strength channels into mental strength which shows in daily life with family, friends and colleagues.
Read on to find out how to get the most from your cardio workout, whether it is spinning, running, walking, ect.
Be strong. Be Proud. We are mommies.
photo: www.dustbunniesproject.com
Health Benefits
"...the benefits of exercise extend beyond what you see in the mirror, helping keep the heart healthy and protecting against chronic disease even if you don't get enough activity to lose weight."
-Journal of the American Medical Association
http://lubbockonline.com/stories/032410/hea_595488710.shtml
How Much Exercise is Enough?
"Women at a normal weight who consume a normal diet can beat middle-age weight gain by working out intensely for 30 minutes a day, whether by running, cycling, swimming laps or working out at a gym. Weight gain can also be prevented with 60 minutes of moderate activity, such as walking, a leisurely bike ride or playing catch."
-I. Min Lee, the study's lead researcher and a doctor and associate professor at Harvard Medical School and Brigham and Women's Hospital in Boston
http://online.wsj.com/
MELT Method - Not just another fad.
You are doing strength training and cardio training. You are eating well and sleeping great. Is there really something else? Come on- you have got to be kidding, right? Wrong. This last piece may be the most important part of your regiment.
Rolling around on the floor with a foam roller can make you feel like a million bucks. Believe me, the best thing that has happened to my body in the last year has been doing these simple rolling exercises. Have you ever had a great massage, and had that feeling of intense relaxation in your body and mind? That is what happens every time I do the Melt method. My recovery is faster. I feel stronger and healthier the whole day, in and out of the gym. Sciatica is gone. Lower back pain- gone. I'm hooked. Completely hooked.
"Through a series of easy, precise techniques that use soft body rollers and small balls, this groundbreaking program quickly rehydrates connective tissue, which allows the body to release long-held tension. This "stuck stress" - created by the repetitive motions and postures of daily living - is the true cause of most common aches, pains, and chronic symptoms. MELT also rebalances the nervous system and boosts the body's natural healing and repair mechanisms."
-www.meltmethod.com
Get Tough. Attack.
"Aging is not for sissies. You need to face it head on," Evans said. "Pay attention to your limitations, keep up your strength, keep trying new things and have a good attitude."
http://articles.chicagotribune.com/2013-04-03/health/sc-health-0403-fitness-tweak-20130403_1_fitness-tom-holland-yoga
Got Water? - Drink up ladies.
When? How much?
Two hours before working out, chug two glasses of water. For that something extra, add a packet of electrolytes with sodium so the water can be absorbed by your body. By drinking two hours before, you shouldn't need to go during class-so annoying.
During class, drink as much as you sweat. Just for fun, weigh yourself before and after class. Ideally, your weight should stay the same because you replaced fluids.
After class, keep hydrating even though you may not feel thirsty. The trick is keeping urine a light yellow color. Remember staying hydrated will help you recover faster. Staying hydrated also helps with healthy weight-loss.
Electrolytes
Turning Back the Clock
“The secret to anti-aging isn’t about creams and lotions, but about how to build a foundation from the inside-out with a strong body and a sound mind,”
-Kathy Smith, fitbie.msn.com
Padding when Pedaling - Beautiful Biking Bottoms
One piece of gear really makes a difference on a bike. Of course padding helps, but don't forget chafing, bunching, and comfort. Capris, shorts, full length pants- length doesn't matter. Look for a comfy fit around the waist.
Eat Protein One Hour Post Workout - Another Secret to Recovery
I gained 50 lbs after twins. A protein bar a day was part of the weight-loss plan. These are my faves. Yummers. Just make sure the bar you choose has 15 to 20 grams of protein. Some so-called energy bars are simple carbs- sugary granola, processed grains, chocolate, and frosting.
Sure these bars were just a small part of a bigger nutrition plan, but they were important. I believe that everyone has a different body with different needs. But I also believe that sugar and sugar replacements are not healthy. More and more people are thinking the same.
Did I have a weight loss secret? Nah. Not really. Well, ok, so I think eat normal. I suppose to others, my hubby included, I look like a health food nut.
I do love protein. I have two eggs every morning to keep me feeling full all day, and lean meat or beans at dinner. I have a big ol' spinach or kale salad at lunch (mixing bowl size) with almonds for protein.
You see, a couple months ago, I cut out sugar, then gradually cut out wheat. Now I feel just great. I still eat carbs- whole grains like brown rice and quinoa. I think the protein bars are my only "processed food". I eat one about 3:30. I'm a teacher, so it picks me up after school. My other favorite flavors of Luna bars are chocolate and peanut butter.
Protein and Exercise
- How much protein and how soon after exercise?
Read more about the importance of protein and recovery.
Do you eat protein after a workout?
photo: www.naturalathleteclinic.com
What is your favorite post workout protein snack?
Sleep Makes you Stronger - Sleep is as important as the workout.
Every mommy knows the sound of a child coughing in the middle of the night. Bad dreams. The pitter patter of little feet just going to the bathroom can jerk you out of a sound sleep.
And you wanted to go to bed at 10... but if you could put in one more load of laundry, write one more e-mail, just pick up a few toys in the living room. Finally the house is quiet, so I'll just read one chapter of my book, or watch one episode of my favorite show.
Before you know it, it is way past your planned bedtime. You are, even if you don't barely getting 6 hours of sleep if you don't get a midnight wake-up call from your toddler. Of course, you set your alarm for 5:30 to get to the 6:00 am spin class because your day is booked tomorrow with work and after school carpools.
Sleep. Sweet sleep.
You are working so hard at the gym breaking down muscles. yes, during any workout we are breaking muscles down. We only get stronger when your body rebuilds them better than before. Your body does this best while you are sleeping.
Mommies, we will get more done if we go to bed, and wake up physically and mentally stronger the next day. Most of us need between 8-10 hours every night.
Read more: www.shapefit.com/exercise/sleep-exercise-recovery.html
photo: www.ffnetwork.co.uk
Dreaming about Getting Stronger
The weight lifting (or running, swimming, etc.) wears your muscles down. Then, your body has to build them back up stronger than before. So if you keep pushing yourself without adequate rest, especially sleep, you'll just be driving yourself into the ground.
www.shapefit.com/exercise/sleep-exercise-recovery.html
Sleep, Sweet Sleep
- Magical Sleep and Recovery
Read about the relationship between sleep and exercise.
