fitness: Moms on the Go

on the go Moms

SPONSORED BY BAPTIST HEALTH

Baptist Health/Milestone wellness

BY ALISON CARDOZA PHOTOS BY DICK ARNSPIGER

Alison Cardoza, B.S. Exercise Science and Sports Medicine. Minor in Health Promotions. ACSM Certifi ed Personal Trainer and Fitour Group Exercise Instructor at Baptist East Milestone Wellness Center. Former University of Louisville Ladybird and NFL Indianapolis Colts Cheerleader.

While some moms would prefer to receive roses or jewelry for Mother’s Day, others may prefer a new pair of athletic pants or a gym membership. This does not mean that these moms are fi tness fanatics. They just may be craving to carve a little time out of their day for themselves. Busy moms deserve just a little “me” time to release stress and clear their heads. The big question: How do you fi nd time to workout with crazy schedules, clingy toddlers, and sleep deprivation? Not so easy; I get it!

Involve Your Kids

You are their role model. Children are sponges that soak up everything. Set positive examples for your children. • Do 10 squats with your child at the park while they are on the playground. • Do a minute plank while they play trains under and over you. Become the bridge that completes their train track.

• Take a one minute break from drawing chalk on the sidewalk and do a series of push ups. • Do 25 leg kicks at the bathroom counter while they are in bathtime. • Dance to two of your family's favorite songs in the kitchen and living room every night before bedtime.

MAKE TIME FOR YOU AT HOME

Start off your day by setting your alarm with a song that pumps you up and gets you moving in the morning. “Wake Me Up” by Avicii, ”I like to Move It” by Reel 2 Real, or “Viva La Vida,” by Coldplay.

Designate an area to do your daily exercises, even if it is in a closet! Sometimes that is the only quiet place in your household. Grab your weights and an exercise mat and you are ready to go! Some may only have time for a quick 10 minute routine. Trust me, movement is better than no movement at all.

• 10 bicep curls holding weights • 10 ab crunches on exercise mat

• 10 pelvic tilts/bridges on exercise mat. Bend knees and lift glutes on and off the fl oor. • 10 deep breaths and head back into reality!

MAKE TIME FOR YOU AT THE WORKPLACE

Squeeze in a workout before you head home for the day. • While sitting at your desk, do calf raises. Lift heels on and off the fl oor. 30 seconds a day. • Take the stairs and commit to it for one whole week.

• Park your vehicle far enough away to give yourself a good cardio walk to and from work.

COMMIT TO BECOMING A HEALTHIER YOU.

Releasing stress through exercise will enable you to handle situations in the household and at work in a more calm manner. The most important people in your life are family. It is imperative for moms to take time out of their busy schedule and squeeze just a few exercises a day to keep stress at bay.