You’ll find posts about relationships, health, recipes and mindfulness amongst others but most of all you’ll meet a woman who understands exactly what’s going through your mind and in your life as a busy, stressed, tired but determined Mum who simply strives to create the best life for your family (and hopefully for yourself too!).
An effective workout is about quality not quantity. In fact shorter,
intense workouts are much more effective than long ones for busy Mums because we don’t have time to go running for hours. High intensity training is the fastest way to burn fat and tone up, and you don’t need to leave the house or use equipment – bodyweight exercises like squats, push ups and burpees are perfect.
The benefit of short workouts is that they can be fitted in while babies nap, before school, or while their favourite TV programme is on. My kids even try and join in sometimes! But they also know that working out is important and they want a happy and healthy Mummy who has energy to play, so they don’t mind letting me have a little time to myself while they play. Bodyweight circuit style workouts are easy to plan. Choose which exercises you want to do, then do 45 seconds of each, pushing as hard as you can, followed by 15 seconds rest before moving onto the next exercise. 10 rounds of this (10 minutes total) plus a short warm up and cool down is a very effective workout. Do it at least every other day and you’ll definitely see results soon.
It depends what time of day you workout. I wouldn’t exercise right after I’ve eaten a big meal, and a healthy snack or meal afterwards will help with recovery, but other than that it only really matters to competitive athletes. I like to workout first thing in the morning so have a coffee and small snack such as a protein shake or banana, then have breakfast afterwards, but if I was workout out later in the day I would have already eaten and wouldn’t bother with a snack right before. A good diet overall is more important – plenty of protein, enough fat, and some carbs depending on how active you are and how much weight you have to lose – generally the more active you are, and the less excess body fat you have to lose, the more carbs you will need.
3-5 times is best for most people. But consistency is key. Better to
figure out a routine of 2-3 times a week that you can do for ever, than to attempt 6-7 days a week only to give up completely because you over did it and it put you off and made you lose motivation.
Definitely weights, though that doesn’t have to be actually lifting
weights in a gym; body weight is still weight lifting. Resistance
exercise creates strong muscles (though not in a bulky, manly way) that make you look toned, and muscles make your body burn more fat even when you’re resting. Walking daily is sufficient cardio. And many body weight exercises double up as cardio anyway when you do them at speed; things like burpees, jump squats, sprinting on the spot (rather than jogging), and mountain climbers are better at preserving muscle than traditional cardio like jogging or steady cycling.
Studies have shown healthy food is no more expensive than unhealthy food, it just takes a little bit of adjusting to buying things you might not normally buy. Frozen fruit, veg, meat and fish are all cheaper than fresh. Shopping seasonally is another way to reduce costs. Cheaper cuts of meat, and buying high fibre carbs like lentils and dried beans then soaking before using are cost effective ways to get these foods. Scan reduced isles for discounted food to freeze, and of course save money by not buying unhealthier treats like expensive cereal bars, alcohol, and getting take-away meals!