Here are the tips I promised from my time on the This Mom Knows podcast to help you begin a new fitness routine. You can find the conversation here.
1. Plan your meals and snacks, and prep your food, ahead of time
What helps me stay healthy in the food department is making time for food prep and planning. Knowing what I'm going feed my family allows me to make healthy and conscious choices and makes my whole week easier. I can do one shop for all of the ingredients I need, and I don't end up getting take out because I don't have ideas for dinner or the ingredients I need to cook a nice meal. It saves time and money. If you need inspiration, check out our other blog posts to find great snack, lunch, salad, smoothy and dinner recipes. You can even make some meals in bulk and freeze for later, like these awesome breakfast burritos.
I'm asked often for my advice on keeping a flat belly or the secret ingredient to the "six pack." I joke, although it is partially true: "Abs are made in the kitchen!" 70% of your results come from what you put in your month, and what you don't. Keeping your metabolism burning is key to staying lean and fit.
2. Get moving. Do something daily: walk, dance, or go to the park. Do something you love first, then start challenging yourself!
Everyone has different genes and different exercise needs. Harvard Health says, "metabolism is the internal process by which your body expends energy and burns calories. This process works at different intensities in different people. How fast your metabolism works is determined mostly by your genes. It runs 24/7 to keep your body moving, even when you're resting or sleeping, by converting the food and nutrients you consume into the energy your body needs in order to breathe, circulate blood, grow and repair cells, and everything else it does to survive."
Walking maybe be enough exercise for some, while others need a more intense workout to burn more calories. It is healthy to find a release for your energy, which also lowers stress levels and boosts your mood. You slowly start making room for more.
3. Claim your space and time. You are the most important person in your life. Designate a time of day and spot in your house just for you.
Put your workout on your calendar- 5 days of 10-20 minute workouts, or 3 longer workouts that involve more muscle groups. Then designate a spot in your house- it can even be a big closet. Put your workout gear there- yoga mat, strap, dumbbells, etc. Add some pictures of what you want to look like. Plan what you are going to do. It can be 5 stretches, 4 core exercises, 3 butt and guts exercises (make it super easy by choosing our 15 mixture mobility and stretch, 4 glut exercises, and/or core workouts on our YouTube channel @fuertefitness). Download some good podcasts and music, put together a inspirational playlists or note cards with some inspiring sayings and look through it while you drink your tea or coffee.
4. Start small and add more.
You may start off with a goal of 10 minutes a day of light activity. Walk for 2 minutes, then jog or add stairs. Your body will crave more. Then you can add some stretching and some mobility and joint work. Next, you will see a difference and feel better. You add some core exercises, and so forth. Your mind and body will start to notice the difference, and you will start to sleep better and recover more quickly. Keep taking it up a notch. Whatever you decide to do, commit for 1 month, then 2 months, and soon you will reach 3 months. It's easier to optimize when you've already standardized. If you miss a workout, or a goal, don't sweat it. No one is perfect, and it doesn't take perfect attendance to be fit and healthy. Only that you keep putting in the effort. Be kind to yourself and get back on your program the next day.
Remember, one important detail is that you chose! Whether you focus more on controlling what you eat or how much you exercise. Some people would rather focus on healthy food choices; for others, working out more may be easier than giving up their favorite treats. I love to eat, and working out helps me release any negative energy and fill myself with positive energy. It keeps my body feeling good all around. I'm always trying out new recipes because I love flavor. I keep my metabolism moving by eating often (so that my body doesn't feel like I'm starving) and working out. It keeps my metabolism going, even when I'm sleeping. That's enough an incentive for me to exercise! I try lots of new and different things to keep my workouts fresh and interesting.
Most importanly have fun! Life is an adventure!https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism
If you didn't grow up in an environment that taught you some good food prepping skills, you might not know where to start. Here's a fun, easy and healthy idea: sushi rolls! I did not grow up eating sushi, but it's so easy, you can do it with your family at any age. Sophia is 5 and my nephew Vincent is 18, and they had a blast creating their own rolls! Sofia made a California roll. Vincent made a Spam Musubi, which I have to admit was delicious. It's not an every day food, but once in a while won't hurt you. I just have to say- don't judge until you try it. :) I made a spicy salmon and miso roll.
The freedom to choose what they wanted to eat engaged both of them. As the meal organizer, I got to choose what their options were. This is nice comfort food, and a great activity for many ages to enjoy together. Not to mention, it's half the price of going to a restaurant. Get creative and give it a try at home!
It is easy to make your own electrolytes at home. Electrolytes are essential minerals that help with many bodily functions, including keeping fluids in balance, maintaining proper hydration levels, and regulating muscle function. You can lose electrolytes when you sweat during your workout, and this can help replenish them.
1 tablespoon Italian Volcano organic lime juice
1 tablespoon apple cider vinegar
1/4 teaspoon cream tartar
1/4 teaspoon Himalayan salt
5 drops Doterra wild orange oil
Mix and enjoy after a workout!
Thank you Lina for the recipe!
This is a game changer for hard boiled eggs. Place eggs on a trivet in your instant pot/ pressure cooker. Add 1 cup of water and cook for 5 min on high. Release for 5 minutes and- voila- perfect eggs! If you soak the cooked eggs into an ice water bath for a few minutes, they will peel easily.
I can’t believe I haven’t made this before!
Straight Leg Bridge
This exercise targets the glut max, the bottom part closer to thigh or hamstrings. Bring the ball higher on calves closer to body than feet, so you can take tension off hamstrings and calves.
You can use a bench instead of a ball. I show this variation in the video as well.
Do 3 sets of 15 and increase as you get stronger. Remember to keep those legs zipped up!
Brought to You by Adriana
Living the good, fit life in Seattle, WA. Stay tuned for more bilingual fitness tips and nutritious recipes.