Busy working moms need all the help they can get when it comes to #self-care. You know it should be a priority, but with your job, school drop-offs, recitals, cooking and other responsibilities, the family's needs always seem to come before our own much-needed personal time. We asked working moms to give real advice and tips on how they balance work, motherhood and self-care—because you can’t give your family 100 percent if you don’t feel your best mentally and physically. Here's our favorite advice:
“Block the time off your calendar,” says TEDx Speaker, Lifestyle Expert and Holistic Nutritionist Rebecca Cafiero. “If it isn't scheduled, it isn't real. I schedule my self-care during the work day, since evenings with kiddos can be unpredictable.” Other tips include inviting someone else along on your self-care plans, or simply locking your door and putting on noise-canceling headphones.
A few seconds of meditation in the morning can make all the difference, says mom of two and author of Mompowerment, Suzanne Brown. “I take a pause to intentionally make any mental adjustments before I even get out of bed,” says Suzanne. “I have also found this approach makes a big difference in my interactions with my family and colleagues.”
“Make a list of 10 things that have brought you joy in the past or things you’d like to try,” says health coach Angela Rocchio, who makes it her goal to help busy mothers get healthy and reinvent themselves after kids so they can feel strong, confident and happy in motherhood. Also make sure the list is easily visible by putting it on the fridge to remind you to try them.
“I always have made time to do things I love again to keep me sane,” says Director of Sales and Marketing Kiedra Tyson. “I play volleyball twice a week, mainly to substitute my workout.” Kiedra travels 80 percent for her job, so getting in a workout is a must.
“I try to look at the day and my choices in smaller chunks, whether it’s getting yoga or a run in first thing in the morning," says Katie Doyle, CEO of Swanson Health and mom to three teenagers. Katie also makes sure to park farther away for activities with her kids to have a moment to walk, talk and add more quality time.
“In the mornings, I sit and have a cup of coffee while I read a book,” says owner of Solstice Dental & Aesthetics and mother to triplets Dr. Krysta Manning. “I set a timer for 10 minutes in a place where my children can see it.” While she felt selfish at first, she says this has done wonders for her patience as mother and teaches her children the importance of reading at the same time.
It’s all about the apps for working mom Rochelle Jacobs, owner and co-creator of June Jacobs Spa Collection. “Download the app Headspace, it is a game changer,” she says.” Fitness apps like MyFitnessPal cater to your lifestyle and curate a routine just for you.” Another recommended app from Rochelle is Zeel, which allows you to book an at-home massage for any length of time.
“With clients, I have them determine what brings them energy and what drains them,” says mindset coach Melissa Wolak. “We create a 'Brain Budget' so they are more aware of withdrawals and deposits.” Her method uses a concept called “brain dollars” to create a healthy balance of work and self-care by scheduling activities into the non-negotiable list of work activities. Melissa has 20 years of experience as a speech-language cognitive therapist with additional training in the areas of food as medicine, memory, mindfulness, anxiety and stress management.
Certified Life Coach and author of two books Kathleen Ann Harper says she had a breakthrough when she distinguished the difference between self-care activities as a mother and those before having kids. Instead of long runs and massages, Kathleen now substitutes short bursts of self-care like of Tai Chi in the backyard. “These brief but necessary self-care moments add up and ensure I'm not just a bundle of resentment and exhaustion at the end of the day.”
“When we look good, we feel good, so no need to completely ignore your own beauty routine,” says hairstylist and mom of two boys Michelle Schwartz. She recommends simplifying by finding a haircut you can style in 15 minutes like a short layered cut, or a long-lasting style like balayage highlights that grow out nicely and require less maintenance. Dry shampoos like Rene Furterer and Evo are also a must to have on hand, Michelle says.
Successful self-care happens in the early mornings, says President of Online Furniture and Antique Marketplace DESCASO Kendra Frisbie. While raising two kids she says, “I get up early (by 5 a.m.) have a quick meditation and set the day’s intention, clear the inbox and get in a tough, sweaty workout with friends who know me neither as a mom nor a colleague,” she says. “Conversations can be about any other topic than parenting or working.”
Exercise is a common challenge when it comes to self-care for working moms, but Kristen Tobey, co-founder for Revolution Foods, says she takes that time to do some quality thinking for the day ahead on quick walks or runs to work. “Although it can be tricky to fit in a workout, I’m committed to growing my business and raising my three girls.”
Something as small as sun damage can put a huge dent in long term self-care according to working mom and co-founder of Block Island Organics, Kelly Hsiao. “In fact 90 percent of skin aging is caused by the sun,” she says. Kelly recommends making it a habit to apply sunscreen or a 2-in-1 product that acts as a moisturizer and has SPF protection.
When I get home each evening, I set my phone in a drawer and sit down for family dinner with my husband and boys,” says another co-founder of Revolution Foods, Kristin Richmond. “From there, I read my son's a book before bed.” This allows Kristin to be more present with her family and helps her business life by approaching colleagues and families with more empathy.
“To stave off the sense that time is going by too quickly, I started using a daily, one-sentence 5-year journal,” says small business owner and mother of two Nicole Harkin. “Every evening, just before I go to bed, I write one sentence about the day in this journal.” Each entry captures the day and calms the anxiety of losing time with the little ones.
Froswa’ Booker-Drew works a full-time job and has a 17-year-old daughter about to graduate high school. “Between preparing for prom, college admission dilemmas and helping her with last minute life lessons, we are busy doing a lot for the present and still trying to make memories as we prepare for the future,” she says. “I've modeled for my daughter the importance of stepping away to take care of self.”
CEO of the Little Breathing Space Clarissa Hughes says its important to make a list of your to-do’s and block out chunks of time to get them done. “30 minutes to really listen to the kids, 30 minutes to connect with your partner, 30 minutes to get ready for the next day and 30 minutes of quiet time for you. That way you can enjoy self-care without the guilt.”
Barre Enthusiast and Founder of Honestly Modern Jen Panaro says exercise is her self-care savior, and interval training specifically is her favorite. “Push ups, jumping jacks, jump rope, planks, and burpees are all exercises I can do at home while my kids are nearby,” she says. “The breaks between intervals give me time to address any needs or questions they have as well.”
Busy mom of four Rhonda Klein is a dermatologist with her own practice and has her own line of skin-care. “An occasional massage or pop-in to a local foot reflexology center can be the difference between a stressful, anxiety-packed day versus a relaxing evening.”
Even a short 90-second face massage can make all the difference according to Founder and CEO of VERTERE Skin Care. She says, “A quick facial massage releases tension and improves circulation—it helps to relax you for a better night's sleep and revitalize you for your morning." Recommended areas to focus on are under your chin, under your cheekbones, nasal labial folds, temples and between the eyebrows.
Professional Counselor and Author Heidi McBain is a mother of two who likes to start and end her day with some form of self-care. “I exercise, do a three-minute meditation and journal, each and every morning,” she says. “ I also make sure I do something relaxing before bed every night—if I have a lot of time, it might be a show on Netflix, if it’s been a busy day, it might just be reading a book for a few minutes.”
Lisa Akers is a spaceship engineer, herbalist and mother. Her strategy to ensure she makes time for self-care is shifting impact away from her own needs. “Instead of allowing myself to put off my self-care because something else seems more important in the moment, I reflect on how doing that will affect others,” she says. “If I don't get enough sleep, I won't be able to perform the next day, letting down my colleagues.”
”If it's not easy, simple and flexible, self-care won't happen,” says Creator of Bombshell Business and author Amber Hurdle. “The 'relaxation corner' of my bedroom houses my yoga mat and accessories, essential oils, self-treatment tools like a foam roller, my journal, a comfy seat, a scented candle and other tools that allow me to take a mini retreat from being a working mom.”
You will never get around to your own needs if you continue trying to please everyone. “Let's face it, there'll always be something or someone needing your time and attention,” says licensed therapist and relationship expert Natasha Oates. “Revisit or discover the activities that rejuvenate you.” Natasha owns her time by scheduling self-care activities weeks in advance.
Director at the Training Institute for Mental Health, Dayna Kurtz has an old but efficient and quick self-care method to reduce stress. “Developed nearly 5,000 years ago, acupressure is similar to acupuncture, but instead of using specialized needles, points on the body are treated with touch,” she says. “The pericardium points 5, 6, and 7, found on the inside of the wrist, for example, are known to reduce anxiety.” Massage in a circular motion for 30 seconds to a minute.
Mom of three Jennifer Bickerton works full-time and runs JJB Public Relations. During her busy schedule, she always makes sure to have something on hand for self-care. “If I can’t make it out for a mani, I always have a small kit in my desk and I will go full force on my own with the mini-mani with quick drying formula.” Other convenient kits she recommends are the “Happy Feet” Exfoliating Foot Treatment and a ZIIP Beauty facial treatment.
Physician and author of Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity, Dr. Saundra Dalton-Smith used RestQuiz.com to determine what type of rest she needed after being extremely sleep deprived. “When you only focus on getting physical rest like napping or massages, you will still suffer from the anxiety and excessive cerebral background noise of a restless mind.”
“I make self-care a priority because if momma's not happy, nobody's happy,” says Operations Manager for ONNO T Shirt Company and mom of three Emily Jones. “I treated myself to a fancy espresso machine that I can use to have a delicious cappuccino in the mornings.” Waking up to a fresh cappuccino every morning is definitely something to get on board with.
Written by Makenzey Shank for Working Mother and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
]]>Given how popular high-intensity interval training (HIIT) has become in the past few years you might assume that it’s a relatively new concept, but that’s nothing like the truth. As early as 1912 Finnish runner Hannes Kolehmainen used interval-style training to help him prepare for the Olympics. His innovative strategy paid off in the shape of three golds in the 5,000m, 10,000m and cross-country events.
Kolehmainen was the first in a series of runners who achieved great success off the back of interval training, with perhaps the most famous being the “Czech Locomotive” Emil Zátopek. Zátopek’s savage interval-training methods helped him win the 5,000m, 10,000m, and marathon at the 1952 Olympics – he is the only athlete to win all three events in a single Games.
However, while individual athletes have used interval training for over a century, the concept has really taken hold in the past couple of decades thanks to the scientific research into HIIT and its benefits. Perhaps the most well-known research was a 1996 study by Professor Izumi Tabata, which resulted in the establishment of Tabata training – eight sets of 20 seconds of high-intensity work followed by ten seconds of rest. However, there has been a vast amount of other research done into HIIT, analyzing the ways different work-rest intervals, levels of intensity and types of training affect the results you get.
So there’s a lot more to HIIT than “hard work, short rests”, which is how it’s often summed up. Read on for a full account of the benefits of HIIT and how to tailor it to your goals.
First, it’s important to understand that while HIIT is an effective fat burner, it has a host of other benefits: upping your VO2 max (the amount of oxygen your body can use and an indicator of cardio fitness), reducing lactate accumulation (so you can train harder, for longer), and increasing enzyme activity to reduce fatigue.
When you start, almost any format will work, but as you get better adapted to the workout method, tweaking your routine will help you focus on what you need to improve.
It starts with your body’s energy pathways. There are three: the ATP-PC, which fuels high-power, short-lived activities like explosive weightlifting or sprints; the glycolytic, which takes over for moderate-duration activities; and the oxidative, which is in control for anything beyond that.
The first two are anaerobic, which means they don’t use oxygen, and the last is aerobic because it does. HIIT works both your aerobic and anaerobic systems, but how it works the different energy pathways depends on the work/rest ratios you’re using.
In a 2001 study, for instance, researchers found that the aerobic system’s contribution to energy rockets from 6% after ten seconds of exercise to 45% after 60 seconds. But the same happens during repeated sprints: in one Loughborough University study, the anaerobic systems provided all of a test subject’s energy for the first of ten six-second sprints (with a 30-second rest), but by the end, they were supplying around 35%, with the rest coming from aerobic fitness.
What does that mean? Well, it means that 30 seconds’ rest isn’t enough to improve power, but the main takeaway should be that your workout doesn’t have to leave you in a pool of sweat on the floor (depending on your aim).
A 2011 study published in the Journal Of Strength And Conditioning Research found that test subjects doing a “descending” sprint protocol, which was rated easier than an “ascending” protocol that used the same distances, experienced a higher rise in growth hormone and testosterone. Sometimes, it’s not about how exhausted you feel.
Decide on your main aim for the session: is it power production, fat loss or the ability to sustain endurance efforts at high intensity? “You need to choose a goal before you start, or you’ll end up in the middle ground, not achieving as much as you can,” says Philippe Ndongmo, a personal trainer at Dolphin Square Fitness Club in London.
For cardio and fat loss: Kettlebells
A Louisiana University study that compared kettlebell swings, cleans and deadlifts with a more traditional sprint training program found that maximum heart rate was only slightly higher in the sprints, while calorie expenditure was bigger with the bells.
Here’s one of our favorite circuits.
Alternating swing (30sec). Similar to the traditional swing but alternating arms at the top portion of the lift. Clean and jerk (15sec left arm, 15sec right arm). Finish by pressing the kettlebell over your head. Goblet squat (30sec). Hold the kettlebell close to your chest and keep your back straight. Rest for 30sec, then repeat for 3-5 rounds.
For all-out intensity: Bike
There’s a reason lots of studies use exercise bikes: going all-out on the pedals isn’t too technical, injury risk is low, and you can ruin yourself. For “supramaximal” efforts, which stimulate every available muscle fiber, the bike is the perfect choice.
When looking to improve the fitness levels of Premier League footballers in pre-season, strength and conditioning coaches at the country’s top clubs have a particular favorite in the Tabata protocol. It’s used up to four times a week and typically performed on an exercise bike. You can reap the same rewards by following the plan: 20sec sprint cycle; 10sec rest or slower cycle; repeat for 8 rounds.
For an all-day burn: Battle Ropes
In a College of New Jersey study, battle ropes beat 13 other exercises for energy expenditure, including burpees – and produced the highest average heart rate. The protocol: 15 seconds of single-arm waves, then 15 of double-arm waves, 60 seconds’ rest, repeated eight times.
For improved endurance: Burpees
In the same New Jersey study, burpees beat four other bodyweight moves and every free weights exercise for VO2 response. If you’re short on time and space, use the Wingate protocol: 30 seconds all-out, then four minutes of rest, done four to six times.
There are five: learn what they do, and crank the sliders accordingly
Work duration: You can measure this in time under tension or reps. Either way, it’s dependent on your goals: shorter/harder is better for power; longer/more builds endurance. Rest duration: More rest builds power, less builds cardio. Minimal rest is best for fat loss, but you’ll compromise on intensity. Work intensity: “You need to know your target heart rate or understand the rating of perceived exertion (RPE),” says Ndongmo. Rate the latter out of ten and try to keep the effort constant across every interval. Recovery intensity: Are you going to stop completely, or do “active” recovery like pedaling slowly on the bike? Sometimes, the latter can help to flush away lactate, which is something to think about when you’re choosing exercises. Volume: It’s easy to do too much, which is when intensity drops. As a rule, start with low volume and go as hard as possible. When it feels easy, add a round or two. You’ll have to drop the RPE slightly.
Beginner: Timmons Method
Developed by a team at Loughborough University, this one’s entry-level. Do 20 seconds of all-out work, followed by two minutes of active recovery (walking/freewheeling will do) or complete rest. Repeat three times, and you’re done.
Intermediate: 10-20
Also known as “reverse Tabata”, this doubles the rest and reduces the work intervals to shift the focus to anaerobic fitness. Use it if you’re aiming for power production, or if you don’t have the fitness for an all-out Tabata. Warm-up for ten minutes, then do six to eight rounds.
Advanced: 10-20-30
Now things get complicated. In this plan, you’ll do five “blocks” of work, made up of 30 seconds at 30% intensity, 20 seconds at 60% and ten seconds all-out. Result? Lots of volume, at manageable intensity.
Nasty: Tabata
The most famous HIIT protocol is ideal for increasing V02 max – as long as you do it right. Twenty seconds of all-out work, followed by ten seconds of rest, repeated eight times, improved endurance as much as 30 minutes of steady-state cardio in a Queen’s University study. The key is keeping intensity high – if you can talk during the session, you’re getting it wrong.
“Production training” workouts improve your ability to put out maximum effort, with short rest. Ultra-short, super-hard exercise intervals combine with long rests for a workout that’ll improve your power: one for a 500m row PB or white-collar boxing bout.
Work 15sec Rest 1min 30sec Rounds 6
Start in a press-up position with your feet on a pair of small towels or Valslides, then bring one knee and then the other up to your chest as fast as possible. Think of it like a crawling sprint.
Work 15sec Rest 1min 15sec Rounds 6
Holding a pair of dumbbells or a barbell at shoulder height, drop into a squat. As you stand up, drive the weight overhead, then lower straight into the next rep.
“Maintenance training” workouts use longer work intervals and slightly shorter rests to increase your body’s ability to sustain exercise at high intensity, using both your aerobic and anaerobic systems. Use this one to improve your 5K time.
Work 30sec Rest 1min 30sec Rounds 6
Using a moderate-weight kettlebell, swing it back between your legs and then pop your hips forward to swing it to eye level, letting it drop straight into the next rep.
Work 15sec Rest 45sec Rounds 10
The Assault AirBike forces you to use your full body for a short-but-nasty experience. Haven’t got one? A regular exercise bike also works.
Shortening the rests and keeping the work rate high burns more calories during and after your workout, for maximum fat loss. This session from Philippe Ndongmo, a personal trainer at Dolphin Square Fitness Club in London, will get you lean in your lunch break. Do all three exercises to complete one round, and repeat eight times.
Explode off the ground and change legs in the air on each rep. Rest for ten seconds, then go straight into 1B.
Run on the spot, bringing your knees as high as possible. Keep the intensity high throughout, then rest for ten seconds.
Drop into a squat and then explode off the floor, landing as softly as possible. Rest for 30 seconds before you start the next round.
If you’re feeling worn down in the first place, of course, HIIT isn’t the session to go for. “A common mistake with HIIT is the assumption that it trumps steady-state cardio at all times, which isn’t true,” says trainer David Jordan (thefittingrooms.london).
“HIIT is highly effective because it requires less time and burns calories during recovery. However, to reap the benefits of HIIT you need to attack it with a lot of energy. On days when you’re feeling less than 100% or, more importantly, you’re sore from your previous workout and are at risk of pulling a muscle, then steady-state cardio is probably more effective – and safer.”
Finally, it’s important to consider how often you can do “real” HIIT. “It’s true that HIIT can trigger protein synthesis but it also causes protein breakdown,” says Jordan. “Doing several HIIT sessions a week would be catabolic so while you’d lose weight overall, some of that loss would be muscle mass.
If building muscle is a goal, proper weight training still needs to be your primary focus with HIIT as a supplement. A training split of two weights sessions and two HIIT sessions a week would keep you lean, while making sure you aren’t overtrained.”
RECOMMENDED: Strength Training 101
Remember: it’s supposed to be short, intense and infrequent, not an everyday effort.
Written by Joel Snape for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
]]>Without fail, every mom or young professional I talk to wants more energy and less stress in their day. They want to feel motivated and alert. They want to feel full of creative thoughts and have the ability to follow through with them!
However, too often, instead of feeling ready to conquer the day, we feel tired and anxious. Our thoughts are all foggy and our bodies are moving slowly. So what do we do? We grab a quick fix – may be some caffeine or some sugar – quick energy that ends up making us feel physically anxious on top of the emotional anxiety we were already feeling.
Perhaps we blame our busy schedules, our poor sleeping habits or the glass of wine (or two…) we had the night before. We convince ourselves to just keep pushing through, trying to knock out our to-do list as we yearn for this feeling of "alertness" and "awareness".
There are certain markers that instinctively tell us this way of life is not healthy. One of these markers is weight gain, which seems to be the most obvious and common impetus for change in our culture. But the evidence of poor health that I see the most often is** lack of energy**. This lack can take on many names and forms: exhaustion, anxiety, brain fog–just to name a few.
You know that you are not as productive or effective as you could be because you are tired, stressed or just plain scattered. But, is it even possible to stay energized throughout the day??
Yes. Yes, it is.
Here are 3 ways to boost that energy of yours and reduce stress in your day (hint: #3 will be the most life-changing–you're welcome):
Your body is hard at work combating every toxin that you come into contact with all day. Allergens in the air, heavy metals that have leached into your food, unnatural additives and preservatives you consume–your digestive system works hard to get those toxins out. When your digestive system is overloaded, your body gives in to exhaustion, brain fog, and a very discouraged demeanor.
Maybe your energy is low and your productivity has stalled because your body needs a detox Leafy greens are essential for proper digestion, which means your body cannot get rid of the toxins that it has taken in without them. Your gallbladder (you forgot you had one of those, didn't you??) plays an important role in this! The bile that it produces helps to emulsify fats, scrub your intestinal wall from toxic chemicals and expel those chemicals by way of attaching to the cellulose in leafy greens. Without that cellulose, the toxins remain in your gut and are absorbed into your blood, your lymph and then your brain. Yep.
Brain fog and lack of vegetable consumption are linked. The chemical compounds in leafy greens attach to the bile from your gall bladder and escort the toxins out of your body. When your body is so overloaded with toxins that it cannot digest them, those toxins accumulate in your brain tissue. Nobody wants that. So if you are nourishing your body well with leafy greens, your organs will work together properly to expel toxins instead of having to store them in other valuable tissue! Add in more leafy greens to your day, and see how fast your brain fog lifts. Add them into every meal, and by the end of a week, you will feel like a whole new person! Here are a few of my favorite ways:
*How do you eat chlorella??? You can add chlorella to your green juice or smoothie, or make my Chlorella Energy Shot with water and a squeeze of lemon — this is personally my favorite way:
Energizing Chlorella Shot
– 1 tsp Chlorella, 1/3 Cup water, a generous squeeze of lemon or lime
Chug it. You will be astounded at how quickly you gain energy and clarity! And your gut, immune system and cells will all thank you.
Our energy is directly dependent on the air and light that we consume.
You could survive for 3 weeks without eating food and 3 days without drinking water, but you will only survive 5 minutes without breathing. If we are committed to consuming good food, we should be even more committed to consuming fresh air and being thankful for each breath!
Do you know when you are in your office building and the air feels stale and warm….and then you feel tired and just can't focus? The result of many humans breathing in the same enclosed space is that all the electricity is sucked out of the air and H2O is exhaled into it. Think of how you can see your breath outside in the winter – the breath you see is the water you are breathing out. Before it was water, it was blood plasma (ew).
This may sound crazy, but part of the reason why you feel so tired and foggy is that you are breathing in your co-worker's old blood plasma…….
Let your face bask in the sun, and breathe deeply! Find a moment where you can consume fresh air and natural sunlight. The old adage "get some fresh air" is the real deal. Next time you feel tired and reach for food/coffee for a recharge, consider breathing in some good clean air instead. Your cells will get the oxygen they need for you to feel energized, and it will re-charge your nervous system.
The light that you consume through your eyes affects your stress level and your energy, and can either recharge your nervous system or keep it on high alert! Facing the sun instead of looking at a screen will give you more sustained energy.
You may already know that blue-light from our devices interferes with melatonin production and can keep you from getting good rest at night. But did you know that consuming this blue light all day long increases your stress level and leads to that scattered-and-overwhelmed feeling? Constantly battling internal stress is exhausting! Most of us cannot avoid the screens, as they are essential to our careers and to our creativity.
But we can all find time in our day to look away and take a deep breath.
I'm sure you have heard about your "stress hormone": cortisol. It gets a bad rap, but cortisol also helps to give you energy! Healthy levels of cortisol keep you energized throughout the day and then help you wind down at night.
Your body should be producing the most cortisol in the morning until noon, then gradually reducing production throughout the day, with a small spike around 5pm and then continuing to lower into the evening. Studies have shown that your cortisol levels dip from 3 to 5 pm, which explains why the flurry of emails taper off around that time. Between the hours of 3 and 5 pm, we naturally feel more tired because of reduced cortisol, and often times we try to combat this natural dip in energy with stimulants (afternoon latte anyone?). This interferes with your body's natural rhythm and can prevent you from getting proper rest at night.
Instead of going against your body's natural grain, embrace it and slow down a little.
Schedule your day appropriately, so you can accomplish tasks and be creative in the morning and then reflect and plan in the afternoon. If you continue to "power through", your productivity may actually be reduced, and you will have a more difficult time winding down at night. And then your next day may be negatively affected.
Maybe you can't use those whole 2 hours for reflection, but you should take some of that time to acknowledge what you have accomplished so far that day and plan for what you need to do in the future. This moment of reflection and looking ahead reduces stress, helps you to "digest" the day's events and propels you forward!
Adopt one or all of these simple, actionable steps to keep your energy up throughout the day and that stress low!
Written by Amber Gentry for The Healthy Moms Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
]]>Cycling enthusiasts have some of the highest endurance of any athlete group. Whether you're road-racing or mountain biking, strength, stamina, and adequate nutrition are all important. OnGo Energy spray is a cyclist's best friend - the only energy supplement on the market that you can take instantly and have it work, instantly! But today, we want to talk about additional at-home exercises you can do to further improve your routine because the more power you can put through the pedals, the faster you’ll go and the quicker you’ll get the results you want.
Spending more training time on two wheels, doing hill work, speed work, and high-intensity interval sessions, will make you fitter and faster. You can also make big improvements to your cycle skills anywhere and any time with these no-kit, gym-free moves put together by endurance coach Steve Whittle. Put them into action and improve your pedal power in no time.
RECOMMENDED: Exercise Bike Workouts
Why It’ll help to strengthen and stabilise your glutes and hamstrings, two of the most crucial muscles for cycling, as well as improving your core strength.
How Stand tall and place one foot on a step behind you. Bend your front leg to lower your body, keeping your chest up and your front knee over your toes. Drive back up through your front foot to return to the start.
How many? Five sets of 15 to 20 reps on each side.
Why It’ll build a stronger and more stable core, which will help improve your posture on the bike, pedal turnover efficiency and power transfer.
How Kneel on the floor on your hands and knees with your face down and hands directly beneath your shoulders with arms extended. Straighten and lift your left leg and right arm simultaneously, then lower and repeat with the opposite limbs.
How many? Five sets of ten to 15 reps on each side.
RECOMMENDED: Core Exercises
Why Spending hours on a bike often leads to a tight chest, back and shoulders. This dynamic stretch will help to lengthen and loosen these muscles.
How Stand tall with your core braced and your arms by your sides. Take a big step forwards until both your knees are bent at 90°, simultaneously raising your arms above your head. Return to the start position, then repeat with the other leg.
How many? Five sets of 15 to 20 reps on each side.
Why It’ll help strengthen your core and shoulders, as well as getting your body working more smoothly and powerfully as a single unit.
How From the top of a press-up position, lower into a plank position one arm at a time, keeping your body straight. Then reverse the move to return to the start.
How many? Three sets of ten reps.
Written by Coach for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
]]>It's the crack of dawn and your alarm goes off. Your body automatically leans over to hit the snooze button to get an extra 15 minutes of sleep. Those extra minutes of rest, we all know are a luxury. The last thing on our mind is to wake up hours before work to hit the gym.
Just the thought of working out first thing in the morning sounds daunting. Moreover, the majority of us typically get out of work late, wake up later, and don’t get enough sleep to begin with. However, there is not a better time to make a change than with a new goal set in place. Start disconnecting from your phone by 10 p.m., and force yourself into bed by 11, and set your alarm earlier than usual.
After implementing the following steps above, it will then be easier to get your body to wake up earlier and kick start your day with a good morning routine that will help you feel like you are ready to conquer the WORLD!
Start your morning with some simple workouts that are short, quick, simple and just enough to get the blood flowing and boost your energy levels.
From morning to night, these will help you obtain more energy throughout the day.
Jumping Jacks - 60 seconds
Body -Weight Squats - 30 Seconds
Plank - 60 seconds
Mountain Climbers - 30 seconds
Rest 30 seconds
Russian Twist - 30 reps
Superset with:
Medicine ball crunches - 12 reps
Complete 4 sets
Rest 20-45 seconds
Plank to Push Up - 20 seconds
Mountain Climbers - 20 seconds
V-Ups - 20 Seconds
Rest 30 seconds
Repeat 5x
Jump Squats - 20 reps
Plush-Ups - 20 reps
Plan + Arm Lift - 20 taps (10 each)
Repeat 4x
Star Jumps - 10 reps
Wall Sits - 20 seconds
Side Planks - up/downs X 10 reps per side
Rest 30 seconds
Repeat 5x
]]>We all have dreams and goals we would want to accomplish. When we dare to dream about what our heart truly desires and set goals in that direction, powerful things tend to happen. Achieving goals can create something powerful in us affecting our success in life. Once those goals are achieved, confidence builds and we develop a sense of accomplishment, which then transitions to a craving of wanting to succeed even more.
Now, how those goals get achieved won’t happen overnight. Goals that we properly set are written down and focused on a daily so we can track our progress and achieve them even faster and easier. We know that writing down goals is the easy part now how do you get those goals from the paper to implementing them into your life and see them unravel before your own eye?
Here are five steps to help you succeed in fulfilling your desires:
Step 1: Set Goals with the Greatest Positive Impact
Often, we may get pulled into different directions, which then can make it even harder to accomplish one small goal. Make sure to prioritize your goals and look at all areas of your life such as health, family, career, finances and leisure activities. Prioritizing your goals this way, helps you pick out which area truly motivates you and will most positively impact your life.
Step 2: Make SMART Goals for Best Results
Make goals that are focused and achievable using an acronym S.M.A.R.T. that typically means:
When using the SMART strategy to setting goals make sure to elaborate on your list of goals. For example, instead of saying, “I want to lose weight”, a SMART goal setting would be: “ On May 1st I will start working with a personal trainer and lose 10 pounds the first 3 months by incorporating a strict workout and nutrition plan”. This way, it is easier to determine whether or not it has been completed, which makes it measurable, and the time-limitation help create the motivation.
Step 3: Writing Goals Down Is Essential
Writing down your goals is the first step towards achieving them. Writing them down in your computer, notebook, daily planner or even sticky notes, will help you focus your attention on them and makes them more real giving you the visual setting your mind to working on them on a daily basis.
Step 4: Think of Potential Obstacles and Real Solutions
Successful people fail more than unsuccessful people. This is simply because they keep trying no matter what obstacles or challenges they come across.
Some obstacles to achieving goals can include fear to starting, failure, fear of success and lack of confidence. However, an obstacle can be less threatening if there are potential solutions.
Step 5: Focus on Goals Everyday
Waking up, having the visual of your notes of goals you want to accomplish helps us succeed in reaching them. We have a constant reminder of what we desire in life and why we are working towards achieving our goals. Two ways to keep goals in the mind are:
No one ever said that the process of achieving goals was going to be easy. Achieving important goals in life can truly be difficult yet so rewarding. To get our desired realists, enthusiasm, self-discipline, commitment, and perseverance is what’s needed. Even more, having the right attitude, lifestyle and proper tools to help you get to where you want to be is vital to your end result.
What tools and strategy are you implementing into your daily life routine that will help you get closer to reaching your goals?
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