Is your current form of cardio running out the door to cart your kids to their next game? Or shoveling food in your mouth as fast as you can before the baby wakes up? If this sounds all too familiar, we sympathize with you and know deep down you want to get back to your fit self. For on-the-go Westchester NY moms, Coach Mike Luongo, of Evolve Athletic Club in White Plains, NY is here to help. A personal trainer and the assistant manager of Evolve Athletic Club, Mike shares spring exercise tips that will help make a significant impact on your lifestyle, health, and mood. All you need to do is carve out 10 minutes to read this exercise blog and practice these helpful tips each day!
5 Spring Exercise Tips for Busy Moms
1. Get Outside and Get Moving For 20-30 Minutes Daily
Change up your routine by getting off the treadmill and hitting the road for a run. Take advantage of the warmer weather by going for brisk walks. Even bring the baby in the stroller. 20-30 minutes to get your blood flowing and perform what we call “active recovery.” To burn maximum calories, start out with sprint to walk intervals. You can go two minutes of running and one-minute walking, or one minute of running and one minute of walking. As it becomes easier try to make your running interval longer and your rest interval shorter. If you enjoy cardio, why not use this form exercises as preparation for a bigger goal like a community 5k. Grab a couple of supportive girlfriends and sign up for an event, after all, peak race season is spring and summer.
2. Hydrate- Drink Up, Even When You Aren’t Thirsty
It’s getting warmer out and staying hydrated and water is by far the most important fuel to keep your body running properly, physically and mentally. Let’s drink to that! Literally, you should aim to consume half your body weight in ounces of water a day. For example, a 200 pound person should aim to drink 100oz a day. But, drinking water should be second nature, not only if you are working out. If you are crushing a work out, then increase your water intake but 1-1.5 liters (depending on intensity).
3. Focus on Nutrition- Ditch Hearty Meals for Light and Lean Dishes
Yes, swimsuit season is upon us. That means get your body right, by regaining control of your daily diet. Switch your hearty winter meals to lean, clean and green spring dishes. The easiest way to incorporate better nutrition is to add more vegetables to every meal. My suggestion is to meal prep at the start of each week, saving you, mom, time and effort. My go-to meal is roasted veggies. Don’t be afraid of preparing a large number of vegetables in the oven. Your plates should be 50% veggies, 30% protein (chicken, turkey, fish), and 20% healthy fats (avocado, cooking oils).
4. Take a Hike
Going for a hike is a great way to get outdoors and enjoy the weather. It’s also a great way to get friends together and have a nice day doing some exercise. There are plenty of trails and parks to take advantage of. You can keep it simple and just walk the trail, or you could load up a pack and make it a little more challenging by having some weight on your back. If you don’t know where to start, try downloading an app like “AllTrails” (or other trail guide apps) that will give you information, guides, and difficulty levels.
5. Incorporate Circuit Training
Circuit training is often referred to as HIIT (high-intensity interval training) and metabolic conditioning. This form of exercises challenges your strength and elevates the heart rate; the perfect blend of strength training and cardio! You can circuit train at a gym near you, as our gym, Evolve Athletic Club or take your circuit workout outside. Spring is the perfect time to check out local parks which often have plenty of equipment to use for training such as benches, pull up bars, and maybe even poles to anchor resistance bands.
Top Trainers Help Westchester NY Moms Reach Their Fitness Goals
These five exercise tips essential for daily routine, regardless of your fitness level. Whether you are a new mom, home part-time, or full-time working professional, one thing is certain, the more time and effort you spend on your health, it will pay off in taking better care of your children and leading a great example. Looking for a one-stop shop for your fitness and health? Evolve Athletic club offers high-level coaches, who are dedicated to reaching your fitness goals. Our clean, safe and private training studio offers flexible hours and all the support you need. Contact us at 914-437-8484 today for your FREE evaluation.
This is a sponsored post.