Tag Archives: Personal Training for Moms

Spring Tune Up 20-Minute Workout

  • Warm-up for 3 minutes before starting the workout.
  • Do 10-15 reps of each muscle conditioning move.
  • Move quickly to your cardio boosts between muscle conditioning moves to keep heart rate elevated.
  • Cool down and stretch for at least 3 minutes at the end of the workout.

1. Wall Squat: works legs

  • Arms in goalpost position, stand against wall
  • Walk legs out so you’re in a sitting position, pressing back against wall, knees bent at 90 degree angle
  • 30 sec. (option to add: lift R leg 30 sec. + lift L leg 30 sec. + 30 sec. both legs on floor)
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2. Cardio Boost: Jumping Jacks (30-60 seconds)

3. Lunge & Power Glute Lift: works legs, glutes

  • R leg forward in lunge position, keeping knee at 90 degree angle over ankle
  • Lower into lunge, pulse at bottom x3 then push off front foot, extending back leg & squeezing glute
  • Lower back leg to floor and move back into low lunge/pulse • Complete R side then L
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 4. Cardio Boost: Kick Bum Run (30-60 seconds)

 5. Push-up Series: works chest & cardio endurance

  • 8 push-ups + 30 sec. plank jacks
  • 8 push-ups + 30 sec. mountain climbers
  • 8 push-ups + 30 sec. squat thrusts
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 6. Cardio Boost: Jump Twists (feet jump corner to corner while arms swing opp. way) (30-60 seconds)

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 7. Side Tri Push-up: works back of arm

  • Lie on side, hips stacked, top arm 90 degree angle at chest height, pushing palm into floor
  • Bottom arm reaches under to hold top tricep
  • Push-up on bottom hand to lengthen arm and lift torso off floor. Release.  Do reps then switch sides.
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 8. Cardio Boost: Knees Up (30-60 seconds)

 9. Inner Thigh Squat with Scapula Squeeze: works legs, upper back & shoulders

  • Wide stance, toes pointed out, push knees to back wall
  • Arms out to side
  • Bend knees, lowering into squat, bring arms into body, squeezing shoulder blades together
  • Release out of squat, moving arms back to side
  • 2 counts down & 2 counts up (option w/ tube or weights)
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 10.  Cardio Boost: Frog Jumps – Inner thigh squat low, jump forward 2 x’s and back 2 x’s, staying low in squat.  Take off and land on balls of feet (30-60 seconds)

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 11.  All 4’s Boost:  works arms, legs & core

  • Start on all 4’s, lift knees so shins off ground
  • Straighten legs as if moving into downward dog, while lifting R leg off ground & pushing up to ceiling
  • Head comes between arms and hips are lifting to the sky. Do reps and repeat L
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 12.  Scissors: works core

  • Lie on back, hands under low back to support. Lift straight legs off ground a few inches
  • Alternate crossing feet at ankles and pushing legs out into wide V, while keeping legs straight & off ground
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 13.  Bicycles: works abs – Lie on back, crunch knee into opposite shoulder.  L & R = 1 rep.

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14.  Stretch

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Fitness In A Flash – 20 Minutes to Feeling Great Over the Holidays

  • Warm-up for 3 minutes before starting the workout.
  • Do 10-15 reps of each muscle conditioning move.
  • Move quickly to your cardio boosts between muscle conditioning moves to keep heart rate elevated.
  • Cool down and stretch for at least 3 minutes at the end of the workout.

1. Ballet Squat & Scapula Squeeze: works legs, glutes, back, shoulders
• Wide stance, toes pointed out, push knees back, arms out to side
• Bend knees, lowering into squat. Squeeze arms into body, shoulder blades together, elbows behind back
• Release out of squat, moving arms back to side. 2 counts down & 2 counts up (option w/ tube or weights)

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2. Cardio Boost: Jumping Jacks (30 seconds)

3. Squat with Side Leg Lift: works legs, glutes
• Lower into squat & lift R leg to side as you straighten up.
• Repeat, lifting L leg to side = 1 rep (option step on tube, hip width apart)

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4. Cardio Boost: Jump Rope (30 seconds)

5. Lunge & Torso Twist: works legs, glutes, obliques
• R leg forward in lunge position, keeping knee at 90 degree angle over ankle
• Lower into lunge, pause and twist torso to R side
• Release twist and push through front leg to standing. Complete R side then L

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6. Cardio Boost: Side Glides – big & low step touch, arms arc overhead (30 seconds)

7. Push-ups: works chest, shoulders, arms

8. Cardio Boost: Squat & Kick Front (30 seconds)

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9. Tricep Dips: works back of arms
• Sit on edge sturdy chair or stairs, hands at hips
• Lower hips below chair by bending at elbows. Keep elbows tucked in
• Push hips back up and repeat

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10. Cardio Boost: Repeater Knee – arms reach & pull down. On R leg 15 seconds then L leg

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11. Bridge & Leg Extension: works glutes, hamstrings, quads, core
• Lie down on back, feet planted on floor and push hips up. Hold for 30 seconds
• Advanced: Lift 1 leg off ground & hold parallel with supporting leg, while continuing to push hips up. Switch legs

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12. Cardio Boost: Mountain Climbers – plank position on hands, bring alternating knees into chest as quickly as possible (30 seconds)

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13. Superwoman: works core
• Lie face-down, hands stretched overhead
• Lift chest & feet off the ground and hold 4 counts, feeling back muscles engage. Release and repeat

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14. Plank: works core
• Lie face-down, lift body into table top position on forearms. Hold for 30 seconds on toes or knees

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15. Seated Pikes: works abs
• Sit on floor, place hands behind your back, lean backwards to engage abs.
• Bring knees up and into chest, crunching abs. Next, lengthen legs out (keep off floor) while leaning backwards.

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Mom of the Month – October 2009

How a Busy Mom Lost Weight through Personal Training with Career Fit Mom

Nancy’s two children arrived in quick succession (16 months apart) and her days are hectic, to say the least.  Juggling the constant demands of nap times, meal preparation and infant and toddler activities gives Nancy very little time for herself.

Nancy Before

Nancy Before

Nancy After - 11 lbs. lost in 7 weeks!

Nancy After - 11 lbs. lost in 7 weeks!

When we started working together, it had been almost a year since the birth of Nancy’s youngest and she was frustrated that she still hadn’t lost any of the weight gained during her two pregnancies. 

“I thought breastfeeding would help take the weight off but I still haven’t lost a pound!” she told me during our initial meeting. 

 

Nancy was motivated to get her pre-baby body back, but was overwhelmed at the thought of trying to find time for fitness during her hectic days.

By learning more about her fitness preferences and goals, as well as her family’s routine, I was able to develop realistic strategies to help Nancy find the time she needed for workouts and become more aware of how her eating patterns had changed since becoming a mom.

Weekly, in-person training sessions also helped Nancy commit to a new level of fitness.

Knowing that one of Nancy’s goals was to have noticeable results in a short amount of time, her workouts incorporated short cardio boosts with muscle conditioning moves.

“Beth’s workout was tough at first,” says Nancy.  “She really pushed me out of my comfort zone and I didn’t think I was physically capable of working out at that level.” 

It wasn’t long, though, before Nancy’s stamina increased, the weight started coming off and she noticed her body changing.  Lean, toned muscles were developing that she hadn’t seen in years.

In only seven weeks, Nancy lost 11 pounds, dropped her body fat composition and a total of five inches off her frame, while still eating healthy portions and a well-balanced diet.  Her body confidence improved and she’s proud of the changes she’s made through healthy eating and exercise – despite the chaos in her life. 

“Dealing with working from home, two little ones under 2 and a half, as well as trying to organize a cross-country move was stressful, to say the least. The best part was that I didn’t feel like I was sacrificing the foods I love or dieting. With everything that was going on, I don’t think I could’ve gotten back on track with my fitness without Beth’s help!”

I’m so proud of Nancy for her achievements. And now that she has moved, I’m excited that we can still work together as part of my virtual training service.  Her workouts incorporate online video clips that demonstrate each exercise and our weekly video calls help continue Nancy’s weight-loss momentum.

What does Nancy think of the new arrangement? 

“It’s great that even though I moved to a different city, I still get to work with Beth to set and achieve realistic goals for my healthy lifestyle. Beth is unique because she’s not only a great trainer, she also understands what it’s like to be a very busy mom and have insane demands on your time. It’s not easy to find that kind of support, especially with such a constantly positive attitude.”

With her ongoing commitment to self-care and healthy diet and exercise regimen I’m confident that Nancy will reach her goal weight.

Way to go, Nancy!

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  • Testimonials

    “Beth is absolutely positive energy. She is an inspiration as a mother as well as a woman who is doing what she believes in and is passionate about. She does so much for others. - Erin”
  • Mom of the Month

    Erin’s baby was only three months old when she saw a poster for CareerFit Mom in her neighbourhood.

    “I didn’t have any numerical goals – just wanted to kickstart a healthy and active routine in my life,” she says. Finding CareerFit Mom was the key. The exercise classes available were created with a new mom in mind ... More