Category Archives: exercise

Workout Wednesday- Low Impact Workouts

workout low impactI recently hurt my knee. I think it is due to excessive running… which is disappointing. I was really excited to be up to four miles at a time. Slow and steady, but still… four miles! I have come to grips with the fact that due to a lifelong issue with my foot, I just don’t have the proper mechanics to be a runner.

With that said, I had to take some time to take it easy on my knee. I didn’t want to stop exercising… so I looked into some low impact exercises.

Walking is always a great form of exercise. If you have a gym membership, the eliptical machine is great as well.

Here are a few videos that I came across that still burn the calories with out putting your body through a pounding!

HIIT Low Impact Cardio and Toning… 30 minutes

HIIT Low Impact Bootcamp... about 30 minutes

Jillian Michaels Cardio Yoga Meltdown… about 35 minutes

What are your go to exercises? Have you ever had to deal with a knee injury? How have you dealt with it?

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Work Out Wednesday- Family Obstacle Course

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My kids are SUPER active. I know most kids are… but mine are like REALLY, REALLY wiggly! I had a sweet friend ask, ever so cautiously, “do you think (your son) might have a touch of ADHD?” I just laughed and thought, “a touch?!?!… the kid’s drowning in it!”

We are generally active people. I mean, we have our share of screen time, quiet time, reading time, etc. But, I hear myself, more often than not saying things like “Try not to fall out of the chair” and “If you’re going to do laps, please do them outside and not around the kitchen table” and “Can you please stop climbing up the door, you might fall on your sister.”

Big Brother (and consequently, the Sisters) newest obsession is the show, American Ninja Warrior… it is an extreme obstacle course. Big Brother started watching this summer and has decided that he will be on this show when he is older. He has started his training. I find him spider crawling up the door, repelling off the porch, shimmying up flag poles and all kinds of other crazy things:

Hand Stand

Recently, we were visiting family. Big Brother was bored and antsy so I suggested that I make up an obstacle course for him to do… you know… for his ninja training. It included running up and down stairs, push ups, crab walks, bear crawls, etc. He was so excited. The girls and the cousins got in on the fun. It was all fun and games for me until Super Dad suggested that I do the course as well. I had made it up to wear out Big Brother… I was huffing and puffing through it!

The next week, we were home and playing outside… the kids wanted another obstacle course. Super Dad made it up this time. It included flying on the swing like superman, climbing over the picnic table, running around the house, throwing a giant log. The kids LOVED it!!!

Obstacl Course

My point is… get kids involved in exercise… make it fun. Whether you have super active kids that need to get their wiggles out or kids who are reluctant to play, exercise is a good thing! Look for creative ways to get them up and moving. We also love to play follow the leader around the front yard… talk about a workout!

What do you do to get your kids up and moving?

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Workout Wednesday- Favorite Videos

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A few weeks ago, I shared how this Busy Mama makes time for exercise.

Today, I thought I’d share some of my favorite videos for days when going outside is not really an option!

I really like circuit and body weight training. These videos utilize both. So.. you need no equipment (other than internet connection)… these are all on youtube for free.

Jillian Michaels 30 Day Shred: Level 1… this one is about 30 minutes

Jillian Michaels 6 Week Six Pack Ab Workout: Level 1… about 35 minutes

Jillian Michaels Yoga Meltdown… about 35 minutes

Jillian Michaels Banish Fat Workout… about 55 minutes

Tae Bo Bootcamp Inferno… about 50 minutes

Tae Bo Cardio Circuit… about 50 minutes

Tae Bo Cardio… about 45 minutes

Sometimes I do these videos while the kids and up and playing and every now and then, someone wanders in and exercises with me.

When do you find time to exercise? What are some of your go to videos?

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Busy Mama’s Workout

I tried to think of a good name for this post… the budget friendly workout, the no excuses workout, the no equipment needed workout… I landed on the busy mama’s workout because that is the number one concern I hear from other women in my stage of life… when do you find the time to exercise?

I mean… the time is there. I think any of us can squeeze out thirty minutes in our day… we just have to be creative… get up early? when the kids are napping? when the kids are playing outside? when the kids are playing inside? as part of your homeschool day? when you take the kids to the park? after dinner? when the kids go to bed?

I had to be committed to exercising to make it work. The last thing I ever thought I’d be committed to was exercise. I have every (valid) excuse in the book. I have four children. I have a chronic illness that I have to manage daily. I homeschool. I have a household to manage, clean and cook for. I get enough activity trying to keep up with my four children. I don’t really have bad eating habits. But the truth is… I was and still am overweight. I had no energy. I was tired all the time. I am a stress eater. I needed to make a change.

Just over a year ago, I got off the sofa and went outside and started walking up and down the stairs on the side of our house. That’s how it started. I have learned several different types of exercise and workout routines in the last year. I have gone from getting winded just walking to the mailbox to actually leading a group of ladies in working out. I’m not saying that to be prideful… I’m saying that you can do it… slow and steady wins the race. You don’t need a gym membership. You don’t need equipment. You don’t need to be in amazing shape. You just need to want it.

Enough talking… on to the good stuff:

exercise 1

I put together this Cup O’ Exercise with several body weight exercises… meaning … you don’t need equipment. You only need you! I’ll share my top three favorite ways to use this cup:

1. Tabata Style… short bursts of exercises with small breaks in between

You start by picking two exercises (example: squats and push ups)

                 20 seconds of squats

                 10 second break

                  20 seconds of push ups

                  10 second break

                  *repeat three times for a total of four rounds*

                 Take a one minute break then pick two new exercises an repeat the process ( I suggest anywhere from 4- 7 rounds)

exercise 2This was my Tabata workout one day last week

2. Circuit Training

            Pick 4-6 exercises

            Do each exercise for 45 seconds with a 15 second break in between

            After completing all the exercises once, take a minute break then start again!

           **Repeat 2 – 3 times**

3. Cardio with Circuit Training

             We have steps on the side of our house. I love to use those to really get a good cardio workout. My favorite thing to do is

             Run Up and down the Steps for 5 minutes

            Circuit Train for 5 minutes.. Pull out 5 exercises from the cup… do each for 1 minute

            **Repeat 3- 4 times**

            **If you don’t have stairs, you can run or walk up and down your driveway or hall or run in place, jumping jacks, etc.

**Don’t forget to stretch after exercising**

I plan on incorporating the exercises into our homeschool as well. The kids are used to seeing my husband and I (and many of our friends) exercise. They know that it is important. They usually join in with us for at least part of the time. Big Brother and Big Sister often make up their own workout routines.

You can use the cup o’exercise in so many different ways. I’d love to hear how other folks would utilize this tool.

Here is the list of exercises I have in my cup. Although… as I learn new things, I add to the cup!

Push Ups, Spiderman Push Ups, Tricep Dips, Leg Lefts, Side Leg Lifts, Ab Choppers, Butterfly Sit Ups, Crunches, Elevated Crunches, Twisting Crunches, Squats, One Leg Squats, Jumping Jacks, Lunges, Inch Worms, Burpees, Wall Sit, Supermans, Swimmers, Supine Bicycle, Front Kicks, Side Kicks, Plank, Plank Push Ups, Hand Stand Push Ups, Side Plank, Hip Raise, Squat Jacks, Squat Jabs, Box Jump, Calf Raises, Oblique Pulls, mountain climbers, …

I’d love to hear what your favorite workout is. How do you incorporate exercise in your day?

You can also check out my Fitness Board on Pinterest to see where I get some of my inspiration!

One last thought… if you can find friends to workout with every now and then, that’s a great encouragement to keep going. We can always learn from each other. I have been so inspired by some wonderful people God has put in my life, including my always amazing husband!

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The Monkey Mommy’s Exercise Routine

Stretching: Reach down to the dishwasher to get the clean dishes… stretch up high to put them away.

Muscle Toning:
-Do squats as you get down low to get the milk from the bottom shelf of the fridge.
– Lift the one year old out of the crib
– Lift the one year old into her high chair
– Pick up and hug the older monkeys, put them down, repeat
**Be sure to lift with your legs

Yoga like exercise:
– Balance on one foot while holding three breakfast dishes on left arm as you maneuver through the kitchen. Avoid stepping on monkeys underfoot as you switch balance from one foot to the other.
-Breathe slowly in and out as your monkey children change their minds about what they want for breakfast after you have already prepared the meal.

Cardio:
– Chase previously mentioned one year old around the house. Sit down in your chair and think you are done, then realize she is in the kitchen and get up and run. Settle her into the living room, sit down and then quickly run to other side of the room where she is about to pull a table down. Settle down once again, then jump up quickly, run as you jump hurdles over the toys in the room and move toward the playroom where you just heard a crash.
– Repeat two or three times

Cool Down:
Turn on Dinosaur train and grab a glass of water.

Thank you for tuning in for today’s edition of the Monkey Mommy’s Exercise Routine

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