Category

Health & Beauty

16 Minute At-Home Workout to get back into pre-pregnancy shape
Health & Beauty

A 16 Minute At-Home Workout to Get Back to Pre-Preganancy Shape

(Note: This post was originally published in January 2013 and has now been updated.)

A couple of summers ago, I attended some workout classes in my home town of Stony Plain, Alberta called “Workout in the Park”. They were absolutely fantastic because they were held outside near a park where my 3 year old could play while I got a quick but intense workout in. The genius behind this class was Jenna, and I’ve asked her to share some of her wisdom with us as part of my Healthy Mommy Challenge. She knows exactly what moms need to work around in order to get fit (kids! she has four!) and she’s graciously sharing a great at-home workout routine with us today.  I encourage you to visit Jenna’s Facebook Page – she’ll inspire you, and you can learn all of the details of her Workout In The Park classes starting THIS WEEK – June 23, 2015! – Christina

—————————————————————————————————

16 Minute At-Home Workout to get back into pre-pregnancy shape

When I had my first baby I soon realized that my freedom to get to the gym was now hindered by naps, feedings and play dates.  My ability to get a workout in, or a morning Zumba class, was now a difficult and expensive task. Yet I had these extra pounds left over from nine months of ‘eating for two’.

There are great ‘Mommy-Baby’ classes at local fitness facilities that have childcare for older children. However it came at a cost and the effort and motivation to get out of the house was sometimes low. 
I needed to bring my old days of working out to my own home, my new schedule and new way of life. As I trainer I had the knowledge to build training sessions that would get the same workout as at the gym but without the hassle of packing diaper bags, strollers and snacks.

Within months, my at-home workouts, three to four days a week, paired with a healthy diet paid off – I was back to pre-pregnancy shape. During this time I also started my ‘Busy Mums, Little Bums’ program, helping other Mom’s lose the baby weight in the convenience of their own homes.

Now it’s your turn. Find some time when the kids are occupied, put on your workout clothes (pajama pants will do!) and have a water bottle on hand. Note: feel free to stop to wipe a nose, kiss a hurt knee or shush a baby back to sleep.

What you will need:

A timer of some sort (oven, iPhone, stopwatch will work)

What to do:

1. Start by warming up with 10 sets of stairs (up and down is one). Explode up the stairs at a jog or run and walk down holding on to the railing.

2. Start your timer and do 1 minute of each exercise WITH NO stopping. You may slow down, but keep moving! Remember, when it starts getting uncomfortable, those are the reps that count the most. Take a short 15-30 second break between each exercise. Break for 1-2 minutes for water after each set of four exercises.

Lateral Burpees – Okay this is a tough one, but let’s do it first and get it over with. Start with feet shoulder width apart. Squat down like a frog touching the ground on either side of your hands. Jump your feet out to one side and back into the middle. Stand up with a jump, reaching for the ceiling. Repeat on the other side. An easier alternative is burpees, either jump or step your feet out towards the back instead of the side.

Pushups – I know you’re saying, yeah right! But yes, YOU CAN do a pushup. Although a pushup on the ground may not be feasible just yet, try one with your hands raised on a higher surface – the counter, a coffee table, or a stair. Keep these principles in mind – the higher your hands, the easier the pushup and always maintain a straight body from shoulders to heels. Start high and work your way down; in no time you’ll be doing pushups on the ground, with little ones climbing on your back.

Jump Squats – Start with feet a little more than shoulder width apart. Squat down as if sitting in a chair. Explode upwards, jumping as you extend your legs. Land with bent knees going right into your next squat. For an easier alternative, eliminate the jump. When doing squats be sure your knees are always behind your toes, not in front.

Reverse Lunge with Front Kick – Start with feet shoulder width apart. Take a large step backwards, bending both knees into a lunge. Back knee should be an inch above the ground, front knee at ninety degrees, not over your front toes. Bring your back foot forward kicking the air in front and lower down. Repeat on the other leg. Remember to use your arms for balance.

Repeat this four times for a total of 16 minutes of exercise.

3. Cool down with abdominal exercises and/or light stretching.

In order to be successful with working out at home remember to: set goals, write them down and review frequently, record your workouts in a journal to track progress, set time aside and plan your workouts (otherwise there never will be time) and pair exercise with a healthy diet.

Workout in the Park Stony Plain

Jenna of Effectual FitnessAttention DIY Mommy fans in the Stony Plain, Alberta area: I will be offering my annual 10 Week Workout in the Park this June 2015 – a painful, but quick, full body toning, 45 minute workout. The best part is you can bring your little ones with you so no hassle finding childcare.

For more information about at home workouts, in home personal training, or any questions you may have, please contact me via email at effectualfitness(at)live.ca or on Facebook: Effectual Fitness.

If it doesn’t challenge you, it doesn’t change you.

Jenna Hobbs, BPE

effectualfitness(at)live.ca

Photo credit:Hobbs Photography

How to make DIY face wash
DIY Recipes, Health & Beauty

Make DIY Face Wash

A Guest Post by Judith of Juicy Green Mom

DIY beauty is becoming increasingly popular as people discover that conventional beauty products are full of chemicals and toxins. Making your own can be much more cost-effective, and you know exactly what the ingredients are! I like easy DIY beauty recipes where you just pour the ingredients into a bottle and shake – so here’s an easy DIY face wash I’m using now.Continue reading

DIY Pregnancy, DIY Sewing, Health & Beauty, Life

9 Favourite DIY Mom Tutorials (From 2009-2014)

We’re celebrating 5 years of The DIY Mommy this month! Have you entered my celebratory giveaway yet worth over $500? Over the next couple of weeks, I’m going to share with you some of the most popular tutorials on TheDIYMommy.com over the last five years. Let’s talk about my most read tutorials for moms/women. Here are the most visited mom tutorials from 2009 to today:Continue reading

How to sew super absorbent DIY nursing pads that actually work! There's a special fabric inner layer.
DIY Pregnancy, DIY Sewing, Health & Beauty, Life

Sew Super Absorbent Nursing Pads

With Baby Three coming in three weeks (or less?!), I’m in full prep mode. I still have a relatively long list of things I’d love to make for her, but I’m at least trying to get the essentials finished before she arrives. One of those essentials? Handmade, reusable nursing pads that are SUPER absorbent! I’ve used many kinds of nursing pads in the past from disposable to purchased cotton flannel ones, but I wanted to make some that were the best combination of the ones I’ve tried. I think these will definitely fit the bill!Continue reading

DIY Sewing, Health & Beauty

A Handmade Christmas: More DIY Gifts for Women

Are you joining me in A Handmade Christmas this year? I’m so excited to finally be done my crazy-busy last couple of weeks (due to WeeStock) and ready to get crafting for my family and friends! I love thinking up fun things to make for the special women in my life – and I’m so blessed to have a ton of them. Here are some of my favourite handmade Christmas gift ideas for women that I’ve found online this year. I love them all!Continue reading

Health & Beauty

Healthy Mommy Challenge: 3 Month Check-In (I’m losing it… and I don’t mean the weight.)

Cue the violins.

In January, I committed to a Healthy Mommy Challenge for myself. My goal was to have 30 minutes of cardio activity each day, 3 days a week of strength training, and eat healthy “real” foods. Well, guess what? I’m failing with pretty much all of those simple goals.

For whatever reason, I thought that I would somehow be a superwoman through this entire house building process. You told me building a house was a massive job and it would be a strain on every aspect of my life and I laughed. To who – me? No way.

Here we are 34 weeks into the build and we’re headed to the final plate. While there have been a lot of amazingly exciting moments and it’s pushed my creativity to its limits, there have also been many stressful and exhausting moments. It’s hard on a mom – and on a family – to be putting all of your financial, physical and mental resources into building a house.Continue reading

Free Printables, Health & Beauty

I Will Choose Joy: My 2013 New Year Resolutions (and a free printable)

How was your Holiday week? Did you stuff your face with too many cookies like I did? Did you get to spend it with people you love?

Tomorrow is the first day of 2013. Not only is January 1st New Year’s Day, it is also my oldest daughter’s 4th birthday – it’s a very special day in our family. Little C was born at exactly 12:22 on New Year’s Day in 2009. She wasn’t the first baby born in 2009 in our area, but she was awfully close! That day – January st 2009 – changed my life forever.

Baby C - The DIY Mommy

Not only does the New Year make me think of what’s important (or what I need to make important) in my life, it now reminds me of one of my most important new(ish) roles: being a mommy.

I know that a gazillion New Year’s Resolutions are made on December 31st and they’re forgotten and not kept. I know that it’s cliche to make them. But, I am a girl who thrives on goals and lists and things to aspire to. January 1st is a special day and I think it’s fitting for me to make some resolutions and try my very best before God, before you and before my family to work towards keeping them.

Here are my New Year’s Resolutions for 2013:

  • Become physically healthier through exercise and healthy eating (yep – it’s cliche, but it needs to be done for the sake of my family and of myself)
    I thought it would be fun (and sooooo scary for me) to blog a little about this process with you and ask those of you that are interested to join me on this journey – I’m going to call it the “Healthy Mommy Challenge“. It’s not going to be anything strange – just simple exercise that mom’s like me can easily do around children and healthy eating (of real food). Stay tuned for more posts (and guest posts – because I do not claim to be a health & fitness expert of any kind) on this challenge!
  • Read my Bible more
    I used to be really good at digging up memorized Bible verses in my brain to apply to situations I am facing, but I’m finding that I’m not spending as much time as I should reading my Bible so that ability is fading. I need to make time for this!
  • Give more to people in need (without telling anyone)
    I want to be generous with what I have, even when I don’t feel like it. I want to give more to charity and to friends that are in need, and I don’t want to toot my horn about it. It can be secret and frequent and it won’t matter if anyone but God knows about it.
  • Choose joy (even in the morning)
    Even when I wake up in the morning, I want to choose to face the day with pure joy (if my hubby reads this, he will laugh out loud – I’m no happy princess in the A.M)! I want to be thankful for what I have, who I’m sharing my life with, and for everything God has blessed me with even if I’m not feeling particularly blessed that day. When I talk to people, I want to ooze joy. When I talk about people, I want to emulate joy.

These are my main resolutions for 2013. There might be a few others that pop up throughout the year, but these are the ones I’m choosing to write in stone blog about and keep myself accountable to.

Here’s a free printable for you if you want to share my last resolution (click here to get to the high-resolution version, right-click and save if you wish to keep it and print it as a reminder):

I will choose JOY - Free Printable by The DIY Mommy

Happy 2013 to all of you! Will you make any New Year’s resolutions this year?

Close