Being a stay-at-home mom can oftentimes seem like a full-time gig, and then some.
With the kids screaming and running around the house from dawn till dusk along with numerous chores that befall a mother while the hubby is at work, it can be near impossible to find time to devote to your personal health and fitness.
Weight Loss Tips for Stay at Home Moms
Being a stay at home mom is more time consuming than anyone who isn’t one can imagine. Due to that, your attempts at weight loss need to be very time-sensitive. These tips will help:
Related Reading: Postpartum Weight Loss Tips
Learn the Art of Meal Prep
Fitness and nutrition are two sides of a single coin, they simply can’t exist without each other.
Training burns calories and creates microscopic tears in your muscle fibers that your body needs to fix in order to become stronger, toned, and ultimately sculpted. And you need to eat healthy to make all of that happen.
Enter, the art of meal prepping. Not only does meal preparation save precious time you would otherwise spend slaving in the kitchen, but it’s also easier on the wallet, and it ensures you’re on track with your calorie intake.
By prepping your meals in advance, you will be able to stay on top of your nutrition and avoid reaching for unhealthy substitutes.
Exercise Plans for Stay at Home Moms
Sticking with your newly-established resolutions is more difficult than simply saying you’re going to exercise come Monday.
Nope, you need to make fitness a habit. But before you do, you’ll need to determine the best time of day for working out based on your schedule.
Is it before the kids get up in the morning? Is it after lunch during their afternoon nap? Or perhaps in the evening after dinner?
Once you have established the perfect time of day for exercising, you can proceed to make it a habit you’ll enjoy. Typically, it takes 21 days for an activity to become a habit, so if you can make it to that 22nd day, there will be nothing standing in the way of your fitness goals in the future.
No matter if you’re going to a commercial gym or doing easy home workouts, you need to follow a structured training program in order to avoid fatigue and injury, and make long-term progress. You can base your fitness approach according to your goals and aspirations.
Are you looking to lose weight?
Are you looking to get stronger and build lean muscle? Or are you after cardiovascular endurance to help you survive those long play sessions with the kids?
Your program should help you achieve these goals, so make sure you incorporate weight training and cardio routines into your weekly schedule.
Naturally, you can’t expect to keep making progress on a weekly basis by doing the same exercises over and over again using the same rep ranges, the same resistance, and the same rest intervals. Something needs to change in order to keep making gains or lose fat.
Australians have popularized the workout-at-home concept in recent years, with the trend gaining extreme popularity among stay-at-home moms looking to get fit while leading busy lifestyles.
The cornerstone of this trend is the availability and practicality of equipment for fitness in Australia, making it easier to change up your routine and increase the intensity whenever you feel like it.
If you are looking to optimize your training sessions, be sure you follow this trend and grab the tools necessary to get the job done.
Check out these additional exercise and fitness tips:
Try the Method Makia Online Fitness Program
The Method Makia training program is an excellent option for a home workout program because it is always customized to your current fitness level, and focused on improving your physical attributes and needs.
Whether you are looking for an effective weight loss solution, muscle building program, or fitness program to improve your basic health and fitness levels- the Makia system can help you. Overall, the Method Makia online home fitness program can help you achieve a toned physique and an aesthetic body in the comfort of your own home!
Overall, it contains 11 different home workout programs.
The Makia system includes over 1,400 unique bodyweight exercises, each with their own instructional video to help you through the process of learning the movement! Not only can you follow along during your workouts themselves, but the Makia system helps ensure the proper step-by-step development of your physique and movement quality.
The system also includes 120 different High-Intensity Interval Training (HIIT) exercises to improve your fitness level quickly and efficiently! The system is designed so you can store and track your progress easily as well, so you always know how well you are doing!
Check out MethodMakia.com to learn more about this awesome online personal fitness trainer!
At Home Workouts for Moms – Quick and Powerful Workouts
The 7-Minute Workout has been proven effective for getting maximum results in the very short span of “seven minutes”. The workout takes you through 12 body-weight exercises – each exercise lasting no more than 30 seconds.
The goal is to complete the entire set in seven minutes.
You may be already familiar with some of the exercises in the seven-minute workout.
Popular extremely effective exercises like “squats”, “plank”, and “jumping jack” are in the workout along with other 9 heart pumping workouts.
For a complete workout, download the full 7-Minute Workout here. It comes with all the exercise instructions on how to do each exercise.
This simple bodyweight workout is doable anytime, anywhere.
This 5-10-15 workout is a perfect starter workout for a complete beginner. There are only 6 exercises in there, so if you find the 7-minute workout above too challenging, you can do this one.
Here’s the workout:
- 5 Push-Ups
- 10 Sit-Ups
- 15 Squats
Rest for 10 seconds then:
- 5 Jump Squats
- 10 Alternating Lunges
- 15 Reverse Crunches
and then you’re done. Not too bad, isn’t it?
If you are up for a challenge, repeat the entire circuit for 2-3 more times.
Get the printable version of this workout poster “here“, and start moving ASAP.
The No-Excuse, No BS CrossFit Workout
This CrossFit workout only takes about 10 minutes to complete and uses your bodyweight.
It’s known as the Half Cindy. As its name suggests, it’s half the difficulty and length of their full Cindy workout, and it’s geared towards beginners. The full workout is double the time 20-minutes.
So you really have no reason not to do it.
There are only 3 exercises in this routine, “pull-ups”, “push-ups”, and “squats”
Here’s the workout:
- Pull-ups 5 reps
- Push-ups 10 reps
- Squats 15 reps
Perform each exercise for the prescribed number of repetitions for as many sets as possible within the 10-minute mark.
When you can no longer be able to perform the exercises in the proper form, stop and record your time, reps, and sets completed.
You can grab the workout here.
The workout is challenging, but it will get you in shape.
See Also: CrossFit for Women
Beginner Bodyweight Workout Routine
Out of all workouts mentioned above, this beginner friendly bodyweight workout routine is my ultimate favorite.
The workout consists of 6 bodyweight exercises that target all the major muscle groups in your body, giving a full-body workout.
Here’s the workout:
- Jumping jacks
- Reverse lunge
Perform all exercises in the order listed and perform 10-12 repetitions until the last plank exercise.
Rest up to 60 seconds, then repeat again until you complete a total of 3 sets.
Additional Reading: Reverse Slide Lunge Benefits
How to Stay Motivated to Workout for at Home Moms
Doing easy workouts at home is an amazing idea because it can save you money and allow you to feel free in your space. However, you’ll need to stay motivated at all times to keep it from becoming a mundane task.
For some people, a house cleaning workout is the best option for working out at home. For others, yoga or weight lifting is the best option.
Regardless, keep reading below to see helpful tips for staying motivated to workout at home! These are some things you can do to keep the passion in your heart for your home workout program sessions:
Play Enjoyable Music
Music is food for the soul, and the body reacts to it. Pick some uplifting music and play it loudly in your workout area. It will give you the push of motivation that you need. People commonly listen to rock and roll, hip hop, Hispanic music and other sounds that create an energy burst.
Do this every time you get ready to work out, and you’ll always be fired up and ready to go.
Look the Part
Looking the part is an important part of exercise and fitness. Buy some clothing and fitness accessories that will make you feel like an athlete if you want to boost your motivational level and morale.
You can buy yourself some spandex exercise outfits and a fitness watch that provides information about your heart rate and vital stats. Sometimes you have to get in costume to feel like you’re involved in the event.
Switch Workout Areas
It’s always a good idea to change locations so that you don’t become bored with the same environment. You can move your home gym equipment from one room to the other once a week to keep everything fresh in your mind.
Mix-up Your Workout
Mixing up your workout routine can also keep you motivated. Furthermore, it can give some of your muscles a chance to rest while you work the other ones. For example, you may use the stair stepper and treadmill one day and the ab machine and pectoral machine another day.
Mixing it up can do you wonders by giving you a well-rounded tone.Challenge Yourself
Setting challenges and goals for yourself can keep your passion alive. You will motivate yourself to work out hard as you try to achieve the goals you set. You’ll be happy that you did when you see your progress.
Keep a Workout Journal
A workout journal is one of the dearest gifts that you can give yourself. A workout journal helps you document your activities and all of your progress such as weight loss, muscle gain and other achievements.
You can look back at your “journaling” any time you feel the least bit discouraged. You can also share your success secrets with other people who are trying to achieve their goals.
The experiences that you write can be a blessing to someone else who needs to stay motivated.
Offer Yourself Goal-Setting Rewards
Finally, you can offer yourself rewards and incentives for working out and achieving different things. Promise yourself a sweet tasting spinach smoothie if you complete 100 push-ups. Take yourself to a movie if you lose five pounds in 30 days.
The little rewards that you give yourself will make you work harder because you won’t want to fail yourself.
Your workout session will be like a fun competition rather than a cumbersome task once you see it in that light.
Make Fitness Fun and Rewarding
Finally, in order for all of this to work, you need to love working out. No matter which fitness tips you are following, it won’t matter if you don’t enjoy what you are doing!
Fitness needs to become one of the things you truly look forward to, and in order for that to happen, you need to enjoy it. Now, that doesn’t mean that you’re not going to sweat, ache, and fight for air during those extra hard sessions, but it’s exactly the type of relationship that forges unbreakable friendships.
So, make sure you pick the exercises you love doing, make sure you make them difficult and challenging, and for the sake of your well-being and that sculpted behind you’re after, don’t even think about quitting!
Concluding Thoughts – Stay at Home Mom Weight Loss
It’s not easy being a stay-at-home mom, having to take care of the household and raise children at the same time.
But that doesn’t mean that you should let your health and your future fall by the wayside. Be sure to use these essential tips to make fitness an inextricable part of your everyday life.