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Fitness programs, workouts and so much more to help you keep active, motivated and on track.

020 – Workout Episode – No Break Box Workout

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Are you so sad that we’re on the final episode of my “No Break” series? Well…have no fear, just because it’s the end of THIS series doesn’t mean we won’t have many more episodes to come! So, stay tuned for more workouts and fun, fun, fun!

But, let’s not get ahead of ourselves because we have ONE MORE WORKOUT left in this series and you are going to loooooooove it. I know how much you love, love, love your box workouts, so of course, I wanted to coach you through a 15-minutes hardcore, sweaty, fist punchin’, leg kickin’, heart-pumpin’ workout! 

Remember to head over to the Hot Mama YouTube channel and watch THIS VIDEO so you know what all 15 exercises are before you get started. As always, if you’re a visual worker-outer (it’s a word, shhhh), CLICK HERE to access the blog post that goes along with this workout and print out the graphic available there. See? I’ve got you covered.

So, grab your sweat towel, water bottle, phone/tablet/computer and headphones and let’s get moving! 

I’d love to hear how this series went for you, so please don’t hesitate to connect with me on Facebook, Instagram or Twitter. Or…COMMENT BELOW and let me know how you’re doing!! 

Have fun! Off you go! 

15-Minute No Break Core Workout

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Alright! We’re rockin’ and rollin’ into Workout #4 of my “No Break” Workout Series. Who’s excited?! This workout is all about your core and I’m going to flip you front to back like a piece of bacon. Mmmmmm…bacon.

I digress.

The Workout

Today’s workout consists of 15 exercises. You’ll complete each exercise for 1-minute and you will take NO BREAKS between exercises. Yup, 15-minutes of full-on core training. Can I get a woop woop!? 

Woop! Woop!

Looks delicious, doesn’t it?! Oh me oh my, you’re going to love it form the tips of your toes to the top of that beautiful head of yours!

And hey, if you’d like me to coach you through this workout via podcast, LISTEN HERE.

But wait! You need to know the exercises you’re going to tackle as you move through this workout! Oh yes you do! CLICK HERE to watch my quick how-to video for this workout. My dog helped with the video this round, so enjoy the ridiculousness that is my rotti named Sunny. She’s adorable, is she not? 

Alright…get to work. 15 exercises. 1 minute each. No break whatsoever. Lots of moaning and groaning. 

You got this! Off you go!

019 – Workout Episode – No Break Core Workout

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Podcast: Play in new window | Download

You didn’t think I’d forget about the importance of core work in my “No Break” series, did you?! Heck no! It’s time to grab your earbuds and water bottle and hit your mat as I coach you through this 15-minute core workout. Oh, the fun we will have together! 

15 exercises, 1-minute per exercise, no breaks.

Happy, happy, joy, joy! Oh, and perhaps some abdominal muscle burn. You’ll thank you later.

Be sure to watch THIS HOW-TO VIDEO (excuse my crazy dog in the video, she would NOT leave me alone) to make sure you know all of the exercises involved in the workout! And, as always, if you’re a visual person and just NEED to know what’ coming up, CLICK HERE and print out the graphic available listing all the exercises. 

Have fun! Let me know how it goes, okay?! You know I love hearing from you all! It’s my most favorite part of my day!

Enjoy! Off you go! 

5 Reasons to Get Your Buns Outside to Workout

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Winter. It means, for a lot of us, indoor training. But with the arrival of spring and warmer temperatures, it’s time to start thinking about all the sweat and good times you can have outside. It’s time to bust out of your indoor workout regimen and expand your sweat-fest to include trees, fresh air and the many, many benefits of working out outside.

Listen, I know moving your workout outside can be somewhat daunting. As mothers, it often adds an entirely new layer of “work” (aka preparation) that has to be done in order to gear up for an outdoor workout. Hats, sunscreen, change of clothes (cuz you KNOW your kids will find water SOMEWHERE), snacks, toys, blankets and so much more. 

But, all that prep? It’s worth it.

Here’s why:

1) Fewer germs! Typically, most indoor spaces, no matter how often we try to disinfect have more germs than outside. They’re a bit of a breeding ground of germs and bacteria. Sick of being sick? Me too. Instead of being cooped up in a germ-infested indoor space, get your bad self outside and breathe in the less polluted outside air (yup, 2-5 times less polluted than your local gym).

2) Increase your calorie burn. By simply moving your workout to the outdoors you increase energy expenditure 5-7%. How? The varied terrain you’ll be working out on has you using stabilizing muscles that aren’t as engaged on flat terrain, mother nature can add some extra resistance (stupid wind) and temperature fluctuations will have your cooling systems working on overdrive. All this adds up to an increased caloric burn. Woop!

3) Fights depression. Numerous studies have shown that being out in nature compared to urban settings decreases depression. It’s not even the exercise part and endorphins associated with exercise that helps combat depression…it’s brain activity. One study shows that by simply being out in nature there is a decrease in the neural activity in the subgenual prefrontal cortex (active during thoughts focused on negative emotion). Think of nature as a natural mood-booster and negative-emotion-ninja-slayer. 

4) More energy. Alright, we all know that getting outside and into the sun gives you a Vitamin D blast, which not only helps you fight cancer, heart disease and type 2 diabetes, but it also helps you battle against depression and increases your energy levels on the whole. On top of the dose of Vitamin D desperately needed after a long winter, being out in nature has been proven to boost your mood by reducing stress, increasing self-esteem and rocketing mental power (pew, pew, pew…those are my mental guns firing). Imagine the energy you can have through not only the benefits of exercise but through stress reducing, putting on your sassy-pants and having your brain work more efficiently?! Energy. For. Days!

5) More creativity/space. Jogging, biking, paddling, hiking, outdoor bootcamps, obstacle courses…the world is literally your fitness playground when you open the door and step back outside! The opportunities are endless for you to get active in new and challenging ways. I know our Hot Mama instructors are just jonesing to get back outside because of the numerous activities and exercises they can incorporate into their workouts just by simply having more space, hills and obstactles to tackle! Free your mind from the four walls and get creative with your workouts! Fitness should be FUN…so do something you love…outside!

BONUS: Playtime with kids. I love getting active with my kids and the best part is that we’re away from electronics, we’re in nature, we talk, laugh, have loads of fun and it is some serious quality time I’m certain they’ll remember when they’re older. I know I remember it from my childhood. I love that I can take my kids to the park where they can run and play and I can burpee and pushup. It’s honestly a win-win. If you’re not sure what to do while your kids are sliding, swinging and frolicking, try this 18-minute Park Workout! You’ll all leave the park feeling recharged, refreshed and ready for a healthy snack! 

Who knew mother nature could be so good for us?! How awesome, eh? Right in our own backyards is a playground to get active, be role models and have fun with our workouts AND our kiddos! Oh, Mother Nature, you go, girl.

 

Don’t Grieve Growth, It’s Actually Pretty Amazing

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Parenting. Sheesh.

It’s either moving too fast or too slow, isn’t it?!

You think the stage of parenting you’re in is going to be either the best stage EVER or you simply can’t “wait to get through it”. Teething, sleep training, the terrible two’s…so hard and seemingly never-ending. But, it does end, eventually. Some people love each moment and claim that “this age is the absolute best age”. Speaking as a Mom of a 7 and 9-year old, I’ve got to say, I’ve also made those claims. And, while my kids are still young kids, they just keep getting cooler! 

I loved when my kids were babies. I loved the snuggles and the cuddles and the newness of smiles, laughter and them discovering life outside their bodies. I could have done without the teething phase or the phase where we were both frustrated because I didn’t understand him and the language he used. So. Frustrating.

I also realize that I think, maybe, just maybe, I’m in the gravy stage of parenting…

My kids are still young enough to love me and think that I can fix anything. They still dance with me and think I’m beautiful and cool. I’m lucky enough to be their safe place after a hard day (I hope this will always be the case). I also know this stage will end. I’m dreading the days when they won’t talk to me, when they think I’m super lame and when, to be honest, they “hate” me as only teens can. I realize these days will come, but I also have to imagine, there are going to be some pretty cool moments as they grow when I’ll step outside myself and think “Yeah, those are some pretty amazing kids”. 

I was talking to some Moms the other day who were saying they wish they could hit the “pause” button. I remember feeling that, but looking back, I’m so glad there isn’t one. I’ve loved each stage of my kiddos’ growth. But honestly, the one we’re in right now has to be one of the coolest stages yet.

They’re smart and funny and kind. They’re ridiculous, they drive me crazy and they absolutely push my buttons. But, the conversations we have now?! Amazing. The way they make the every day more interesting is a true gift. Even when they have harder times when friends aren’t being friendly and feelings are hurt, it’s all growth, isn’t it? It’s a moment when we can step in and teach or step aside and let them figure it out on their own. 

There are moments of real heartbreak when you see your daughter’s hurt feelings after a difficult “friend day” at school and there are moments of wonder when she works through them on her own because that’s what kids need to do sometimes. These are incredible moments you don’t get to have until your kids are in this stage.

 

I have conversations with my son that I couldn’t have imagined having. About a month ago I said something so blatantly obvious, he looked me and said, “Yeah, no shit, Mom”…you kinda gotta be proud at that moment because his humor is amazing and he effectively spoke like an adult for the first time. Growth. He’s finding his way, his humor and his voice. That is really freaking incredible. 

Growth is daunting. Growth is hard. Watching your children struggle is one of the most difficult things you’ll ever watch. But, to see them work through it and come out on the other side, as loving, kind, funny individuals…yeah…that’s worth the growth. It’s worth the worry and the sleepless nights. It’s worth everything when you see your children grow into the next stage of their lives. 

So Mamas, don’t be afraid of growth. You can mourn the loss of what was, but embrace change and accept your children’s growth as a kudos to yourself and to the way you parent. They wouldn’t be who they are without you. Don’t fret too much. Don’t overanalyze everything that happens to them in their day. Love them. Teach them. Coach them. Respect them. Then step aside and watch them grow.

Don’t press pause…the best days are yet to come.