by Kathy Kaehler
How do you commit to a regular exercise program when you can't even find time for a bathroom break? The answer is -- you really don't need that much time to add a little movement to your life. Our workouts are bite-sized and specially designed for the time-crunched, over-extended and utterly exhausted among us.
At the turn of every new year, millions of people resolve to get in better shape. Research shows that very few accomplish their lofty January goals. Our weekly working mom bite-sized workouts, are going to help you keep your resolution this year. Little tips, tricks and practical words of wisdom presented here will inspire you to keep your eye on the exercise ball.
How about you start small and just schedule a physical with your doctor right now. Learn about your blood pressure, blood lipids, body weight and cardiovascular health. Knowing where your body is a great motivator to get started.
Instead of a coffee break take a fitness break today. This is a one minute break using a chair that you can do once or many times throughout the day at the office or at home. Sitting on the edge of the chair with your back straight, punch straight up over your head 10 times with each arm, follow that by standing up and sitting down 10 times, while seated kick straight out in front of you 10 times with each leg keeping your back straight and the belly pulled in, then reach down with both hands and touch your toes, shoulders, and reach overhead 10 times. Finish up by circling the wrists around as fast as you can 10 times. Take this break as often as you can and you will reap some incredible health benefits.
Swim Suit Season.
Can you believe swim suit season is just around the corner? In anticipation of tank tops and bathing suits , get a head start and tone those trouble spots right now. For the back of the arms try a triceps dip. You can do this right on your office chair as long as the wheels are locked. Place your hands on the edge of the seat with your arms straight, knees are bent and slide off the seat of the chair. Holding your body up, bend the elbows and lower the body down until the elbows are level with the shoulders. Do this 10 times. For your back side stay seated in the chair and extend your arms straight out in front of you. Stand up and then lower yourself like you are going to sit down but just tap the chair. Do this 10 times. If you have time repeat both of the exercises. Your body will be ready for spring fashions before you know it.
Here is an easy way to tone your abs while sitting at your desk at home or at the office. Sit up straight in a sturdy chair with your feet flat on the floor. Keep the knees together, back straight with upper back resting on the back of the chair, belly pulled in and your palms wrapped around the front edge of the chair. While supporting yourself with your hands raise your knees up toward your chest. At the same time lean the chest in toward the knees and exhale. Hold for a count of 5 and return to the starting position. Do this 3-5 times to start and build up 5-8 times.
While You Wait.
We are all multi-taskers. How about exercising while you run errands. Test your balance while in line. Whether you are at the checkout, buying your movie ticket or waiting for the train, shift your weight onto one leg. Pull your belly in and keep your back straight. Tighten the leg muscles and slowly rise onto the ball of the foot. Hold for a moment and then lower back down. Switch to the to the other leg. Alternate back and forth. This will improve your balance each time you do it
Five Minute Workouts.
For many of us, when we get home from work, the last thing we want to do is workout. Especially if you assume that it isn't worth it unless you keep your heart rate an an aerobic rate for at least thirty minutes. That pushes dinner, homework, last minute business and bedtime back later than we would like. So why not shorten up your workout so you can do it all, plus getting in a little exercise will boost your energy and clam your mood so that your evening activities can go smoothly.
Here are 3 different workouts that you can do right at home using things right in your kitchen. All you need is an egg timer or a stop watch.
Five Minute Workout #1: One minute marching in place; one minute straight leg kicks reaching toward your foot with the opposite hand; one minute of sitting up against the wall like you are in an imaginary chair; one minute of arm punching; and one minute of the yoga plank.
Five Minute Workout #2: One minute of jumping jacks; one minute of climbing stairs or going up and down on one step; one minute of pushups on your knees; one minute of old fashioned bicycle crunches on your back; and one minute of knees to chest hold for stretch.
Five Minute Workout #3: One minute of sit down and stand up using a chair; one minute of triceps dips using the chair; one minute of lunges alternating legs; one minute of side to side hops; and one minute of yoga chair pose.
For thirteen years, Kathy Kaehler appeared on the Today Show as the fitness correspondent while training such celebrities as Julia Roberts, Michelle Pfeiffer, Cindy Crawford, Jennifer Aniston, Denise Richards, Claudia Schiffer and Kim Basinger. She is a trainer, an author, a spokesperson for Hanes, Ragu and Propel, is the mother of three boys, and is unquestionably qualified to give us tips on how to get fit with your hands full.
To learn more about Kathy, check out her snazzy website .