Workout on the Playground

Kids' playground or a moms' gym?

Question: When could you fit in a quick work-out?
A - while waiting for my kids during their sports/dance/play/school/tutoring activity
B - while watching my kids run around the playground
C - on my way home from work, before I get distracted by chores and TV

I'll admit, during those hours of chaffeuring my kids, I often use the time to read or crochet, if there's not time to go home and cook dinner.  But sometimes, I use that waiting time to exercise.  I mentioned in my post yesterday, and in others, I consider this my "mommy workout" - not because the exercises are specific to mothers, but that empty time, waiting for kids is a standard motherly activity.

Part of the "mommy workout" is accepting two fundamental principles.

1. my own health, fitness, and mental sanity are all as valuable as that of anyone else in my family.
2. my children will be able to swim / hit a ball / throw a ball / sing / dance / play / do anything without me watching them every second.

Moms, you will also have to accept these ideals not only to fit in your exercise, but for any time for yourself, whether its to wander around aimlessly in the fresh air, read, take a nap in the car, go grocery shopping, or whatever other manner in which you want to use your found free time.

But, specifically for the workout regimen, you have to plan it into your schedule or you’ll just put it off until the next day.  Here's some ways I've managed to fit in 30-45 minute workouts into a busy day.

• When I walk the kids to the bus stop or take them to school, I go in my workout clothes and sneakers, so I don’t have to return home – that’ll get you everytime.  Dishes, laundry, and checking email can quickly thwart workout plans.
• Look around for workout space nearby - a well-traveled walking path or public park, a running track, soccer field, or tennis court at the school, convenient sidewalks through the neighborhood.
• Keep your other kids busy, too - if you have the other siblings with you, consider some activity for them while you are working out.  A track (if available) is great because you can run/walk, and they can do the same or play on the field in the middle of the track and still stay within your eye-sight.
• Do something with the other waiting siblings - but something that's really a physical challenge or exertion for you, not just pushing them on the swing (that's good, of course, as a mommy, but if that really counted for exercise, my arms would look like Serena Williams, and trust me, they don't).   Hit tennis balls (doesn't matter if either of you are very good), play soccer, or go for a walk/run around the neighborhood.  My son and I race in the pool (yes, he always wins; no, I don't "let" him, he actually beats me).
• Swim laps or do aqua-exercises while your kids are doing their swim lessons.
• Find some like-minded moms if you’re the social type.  Mention to some of the other moms that are sitting around at dance practice that you’re going for a walk and they just might join you.

A school track is a great enclosed workout space - mom can exercise, kids won't get too far away

In the Pack Your Bags: Work-out on the Go post, I checked with my personal trainer friend, Valerie Merriweather about the stuff to put in your gym bag.  She suggested that we keep this packed bag of essentials in your car so that you are always ready.

My portable gym stays in my trunk

I'm going back to Valerie for some creative ways to get a quick workout in no time.  Since working with her on this post, I've already added jump-roping and the fast half-laps to my run around the track - great for the heart-rate!  And of course, check with your doctor, consider your personal fitness level and health, and all that medical stuff before you jump out there in a new exercise routine.

Getting in some exercise on the playground

• Jump rope at the park (15 minute minimum)
• Perform a circuit of jumping jacks, walking lunges, push-ups, bench squats, and modified or regular Burpees.  Do 2-3 rounds of 8-15 reps. Be prepared to sweat!

The best way to perform a Modified Burpee is to do the following:

1.  From a standing position drop to the floor in a push-up position.  Hold.

2.  Bring the knees into the chest and once you place your feet on the floor either stand up or jump up.  That's one rep.

Advanced Burpee

1.  From a standing position drop to the floor and perform a push-up. Don't hold the position.

2.  Immediately bring the knees into the chest and once you place your feel on the floor jump high (your toes should be pointed). 

3.  Repeat the next rep right away.  No rest.

 The Burpee is an advanced exercise so I recommend the modified one to start with and progress to the advanced level once you can easily do 15 modified Burpees.  

• Do a round of squeeze-it exercises.  Squeeze or tighten your abs and hold for 30 seconds, then squeeze your butt and hold for 30 seconds.  This is an ideal exercise to do especially if you’re manning the fundraising table – it’s private and it works!
• Perform a series of step-ups on a bench adding a plyo-hop at the top of the movement to increase the intensity
• Do a set of bear crawls across a field (people might stare but they’re probably jealous)
• Perform a set of bodyweight rows using a playground equipment bar. 
• Do some hanging leg raises using an overhead playground bar (Make sure your knees touch the elbows; 2 sets of 15 is your ab workout for the day!)
• Run half laps as fast as you can around a track and do a recovery jog or walk for the next half lap.  Do this 2-4 times for the best results.  You’ll feel like an Olympic mom.
• Dance to your favorite tunes

Whatever you do, make time to workout.  Even if you can’t get the gym there are plenty of things you can do to stay fit on the road.

Read more about Valerie's go-to workout essentials at www.fitwellsolutions.com/blog.

And, in this heat - stay hydrated!

Pack Your Bags: Work-out on the Go

Moms, answer this question:
I do not workout regularly because:

A – gym membership is too expensive

B – I’m too busy

C – my kids are too busy

D - I don’t know what exercises to do

E – all of the above

If you answered this question at all, keep on reading.

Motherhood is a wonderful thing, but keeping up with kids and eating birthday cake every weekend and the leftover French fries can be a challenge for any fitness and weight-maintenance goals.  With four kids, I’ve gone through that many cycles of weight-gain and loss, complete with diets (Flat Belly, South Beach, yeah – all of that) and exercise.  As the kids have gotten increasingly busy with their own activities, it’s harder to find time to workout.   I’ve figured out that I can use the time I spend waiting around for them to fit in some exercise.  I run around the track while they are at swim practice, hit tennis balls during basketball practice, run around the neighborhood during play rehearsal.  I mix in some light strength-training with hand-weights, too.  It’s my “mommy workout”.

After the birth of one of my kids, I found Valerie, a personal trainer who was also a mom, and she helped me to get back to a shape other than round.  This wasn’t on the Oprah/Beyonce level, she didn’t move into my house and bring a personal chef or anything like that.  We met for an hour once a week and she helped me come up with a workout plan I could maintain on my own.  I asked her to share some tips for fitting in a workout while shuttling kids to their activities and watching them at the playground.

Top gym bag must-haves so you can workout anywhere

There are things you can do while shuttling kids that will keep you fit, maximize your time, and reduce any I should’ve worked out guilt.  One of the best things you can do is to keep a gym bag in your car at all times.  In addition to the gym bag - water, towels, sports bra, and fitness shoes - I want to give you some of my favorite must-haves that won’t weigh your bag down and might even bring some new life to your workouts. 

As you can see, I have a variety of items in my bag; they don’t take up a lot of space but they play a vital role in my fitness.  Here goes from left to right.

• Jump rope - This handy piece of fitness equipment is light yet very effective for an intense workout.  Studies show that 15 minutes of jumping rope is equivalent to 30 minutes of walking.  The beauty of jumping rope is you can do it just about anywhere.  The next time you take the kids to the park try jumping rope; even if you can only jump five minutes at a time (in-between the swing, slide, you know the drill), before you know it you’ll be at your 15-minute goal.  I use and highly recommend the Buddy Lee jump rope. 
• iPod – Studies show that music can make the difference in your workout.  The better the beat, the more likely you’ll workout at a higher intensity.  Be sure to have several workout tracks to go with your various workouts: intense, moderate, and cool down with stretching. 
• Notebook – Tracking your workouts is good for several reasons.  First, it gives you feedback of your progress and second, it can help you vary your workouts to prevent boredom.  I track different workouts and use my notebook to make sure I’m reaching my goals.  However, you use it, make it a habit to update to see your workout patterns and you’ll see better results.
• Skincare stuff – Tom’s Deodorant, Arnica Gel, and Neutrogena SPF 70 sunscreen.  I don’t recommend antiperspirants when you exercise since sweating helps rid the body of toxins - I personally don’t want to prevent toxin release.  Arnica Gel is my go-to gel for after workout soreness or bruising (I bruise very easily, it’s in the genes).  It goes without saying that you need a sunscreen of 30 SPF of higher.  It’s helpful to wear a hat and sunglasses too.

I'll come back tomorrow with Valerie's tips for exercises to do on the go.  In the meantime - pack your gym bag for a great workout!

Valerie Merriweather is the founder and Chief Exercise Officer of Fitwell Training Solutions in Silver Spring, Maryland.  As a busy mom of four, Valerie is passionate about helping women find their fitness niche in the midst of hectic schedules and family responsibilities.  She shares her insight at her blog, Curling Iron for Your Body Not Just Your Hair as well as Fitness at Any Age where she serves as a Discovery Health Fitness expert.  Valerie is a regular contributing writer for her community newsletter, Northwood News and leads the highly successful Fitwell Personal Boot Camp at Forest Knolls Elementary School.  She is a sought after consultant and speaker on the topics on health and wellness for busy moms and teaches seminars on how to make healthy living a reality for families.

For more health and fitness tips connect with Valerie on Facebook or on Twitter at #vmerriweather.