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The Ultimate Fitness Program For Busy Moms: It Takes 15 Minutes!

By Edited Apr 8, 2016 1 0

Become The Best Mother You Can Be!

You’re a mother at home, and your duty never seems to end. From the morning to the next morning it’s the same thing every day.

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If you don’t have a baby that disturbs you at night, your sleep may still be suffering from the stress of being a mother. From cooking and cleaning (unless you have a maid or a helpful husband) to possibly working a part-time job, you can’t seem to fit anything you enjoy doing into your schedule.

You love your kids and your family, the last thing you want to do is to give up on them. Life was once free and enjoyable before it got this busy, it wasn’t always like this. The good news is that you don’t have to be like this.

You can be an at home mother and do the things you love.

If you were able to get healthier, stronger and happier while staying this busy, I am more than certain that you would take the opportunity.

It doesn’t cost an arm or a leg to get happy and you don’t need to be an athlete to get stronger. You already have what it takes to take control of your health, you were born as a human not as a robot. You don’t have to walk around with stress levels through the roof; you will only shorten your life span this way.

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You would also put yourself at a higher risk for diseases and illnesses. You may think you already workout by walking a bit everyday and lifting the groceries from here to there but that is actually barely benefiting you.

Regardless of how hard the day may have felt, a concentrated 15 minutes a day focused on working out will be extremely beneficial for your fitness level and health. You’ll be raising your heart beat to a higher level for a sustained period.

The result of this will help you build more muscle (protects bones, burns fat) and it makes your heart stronger and more efficient. 

You will be able to do these workouts anywhere, anytime and in any shape. The best part about it is that you don’t need to buy any equipment or even a gym membership.

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Optimal Health Doesn’t Cost a Penny

Your body is designed to be improved physically and mentally. The ability that your body has to adapt and rebuild itself is one of the most amazing things that it posses. To be able to use your body to your advantage, you need to have the right diet and exercise program for yourself and it won’t cost you a penny to do so.

Don’t take your body for granted.

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You are already blessed of being a mother of a beautiful family, why not go further and improve your health so you live a strong and long life?

There are so many viruses, diseases and cancers out there today. The number of victims is only increasing and we are being taught that we need to spend money to defend ourselves with medicines and expensive personal trainers.

You don’t need to empty your wallet to get the best out of yourself. You can strengthen your immune system without swallowing dozens of pills. 

If you want have your life optimized by having the best of your health, than you should dedicate a little bit of time to a workout and organizing your daily diet.

Exercise and fitness should always be a part of your life; it is not a program that you have for 30 to 90 days or until you obtained that one weight loss goal.

Your daily hours as a mother may already be packed, so having a fitness program should take away time that you don’t already have right? Wrong, your schedule will not be affected. You can make your program and do it right from where you are right now.

How can you successfully get the results that you are after?

With the right mindset and a bit of creativity, you don’t even need to go to the gym to get the perfect workout done. Common belief says that you need a gym for the best results. That is false; you can have the greatest workout right in the comfort of your own home. In fact, the more kids you have, the better it is for your workout.

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That is correct; I did say you could have more kids and it would just benefit your workout even more.

Your kids are the basis of your workout. If you don’t have kids, and you still have a busy lifestyle, you can still use these tips right at home. If you have kids then you know how many times you may lift one of them a day.

It isn’t fun when you sprain your back from lifting them! Instead of using the equipment at the gym, you can make your workouts much more functional by using your kids. It’s much more realistic that you’ll bend over and pick up unevenly distributed weight.

The machines used in the gym will not benefit your balance and stability when you are performing your daily activities. Even the army uses each other’s bodies to carry to mimic carrying an injured solider.

Will this cost you any time or money? Not at all, you have everything you need right around you. Just look around, you’re taking care of the kids and you can’t go to the gym. So play with your kids, you can use them for your workouts in an effective and careful way. You can do this anywhere, just be careful so you don’t look like you’re abusing your kids!

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Program:

Depending on where you are and what is around you, your options may differ from other people.

Every mother and any one can use almost anything to exercise with. If gyms didn’t exist, you would find people doing pull-ups on the poles of street corners and bench pressing in the junk yard. Think about the army, they do have gyms but they also have the obstacle course that looks like it could be half a playground.

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If your kids weigh more than 100 lbs than you may need to train yourself as you may risk yourself of injury.

As with any program, you’ll have a warm up at the beginning and a cool down at the end. You’ll have sets which are the times you’ll perform an exercise. And repetitions are the several times that you’ll continuously lift in one time. Your workouts will be anywhere from 15 minutes to 45 minutes depending on you. Yes you can exercise for 15 minutes and still get great results. If you're dedicated and you want to get the best of your body and health, than you would start now!

Warm up for 5 minutes (more if you have time), your goal is to raise your heart beat to a safe but higher pace. Pick up something that's light like a laundry basket full of clothes or a backpack filled with books. Perform 10-15 repetitions of picking it up from the ground.

Now right away, go up the stairs or any kind of cardio activity for 2 minutes as fast as you can. Return to your laundry basket or weighted item and make it a bit heavier than before. Do at least 10 repetitions and not more than 12. You can either press it over your head (shoulders) or keep picking it up from the ground (in dead lift form, with your back and legs).

By now only 10 minutes have passed and you might already be out of breath. You worked out your cardiovascular endurance and your muscular strength both in 10 minutes.

You can do more sets with a bit more weight (add more clothes or books to the backpack) than before but remember to have at least 30 seconds to cool down. This is a simple workout that can be done with any weighted item and almost anywhere.

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You can also hold your kids while you run (mimicking a emergency situation). This is a very functional way to exercise and it will make your days easier as you use these kind of workouts 2-3 times a week. You may think by doing this throughout the day it would make things easier but actually if you focus on a  short amount of time where you make it as difficult as possible to do casual duties. 

Click here for the top 3 exercises for fat burning and muscle-building.

Remember to do this program on an empty stomach and make it as safe as possible by warming up and making sure your kids are safe when exercising. 

No excuses:

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You may think that you are too tired for fitness, but in fact you will be more energized once you get into the habit of a healthy diet and exercise regimen.

A common deficiency among women who are feeling fatigued is not having enough vitamin B12 or iron. Most women resort to spending an hour or two going to the doctor to figure out the problem. Then you’ll get medicine prescribed for you that you’ll have to pay for if you’re insurance doesn’t cover it. If you have a good diet, you’ll most likely save your time and money from doing all this.

Diet:

By having a balanced diet that is full of natural foods and choices, you won’t be the only one enjoying the benefits. With all the junk food and candies that is presented to kids in every way possible (TV, advertisements, markets), your kids will be more likely to follow what you eat. 

You should never workout with a full stomach or your body will be using its energy to digest your food. You will not only feel sluggish but your blood will not be headed to your working muscles, it will be directed to your stomach. The general rule of thumb is the bigger the meal, the longer you should wait before performing any exercises.

If you just had a protein filled meal like eggs or meat, you should have at least 3 to 4 hours before starting your workout. Half an hour to an hour prior to your workout, you can have something small like a protein shake, banana, or any kind of fruit. Don't worry it won't make you fat. The only thing that is causing fat gains is overeating and eating foods that we're not designed to consume. 

Click here for the top 3 foods you can have for superior performance.

Your Choice:

You can let your life stay at a high stressful state where your immune system is weakened. Or you can get up, get you and your family together and enjoy a stress killing workout where everyone gets to have fun including you. Your role as a mother is very crucial and it is taken for granted sometimes. Don't let anyone tell you that you can't become fit or you need to take medicine and drugs to lose weight.

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The longer you wait, the more likely you'll find yourself wasting your time with doctors appointments and money spent on medicine on drugs that you could have prevented with better health and fitness. Many things will be experienced with a stronger immune system. As you become stronger physically, you will be able to protect your body and bones from aging and you will stay looking young despite the heavy duties that you as a mother may have . 

Despite the popular beliefs of needing an expensive personal trainer or a special program to lose weight, the things you need are around you. Anywhere you are and anytime, you can use 15 minutes to really benefit from fitness training. If you really want to improve your health and body, you will do it without making excuses. You really can do it. Let your family know what changes your making and they should be supportive about it. 

Break the common belief that you need to be superwoman to become the fittest you can be. Show the best of yourself to the world, start today!

Get moving for 15 minutes, you don't have to workout for an hour to see great results. Focus on your heart rate and make it as tough as possible!

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