Category

MamaTone

Surviving the Treadmill

By | Cardio Workouts, MamaTone, Uncategorized

I’m all for running outside to enjoy the great outdoors.  But sometimes it’s just too darn cold.  Or sometimes it just doesn’t work with kids.  So, as busy parents, we resort to the much-hated treadmill.  I created this for one of my mom clients who is time-crunched.  It’s quick and easy.  And, I would argue that it is possible to get a good cardiovascular workout on the treadmill without boring you to death.  This one works even if you are not a runner.  Simply make all of the work portions a hilly hike instead of a sprint:

Build a pyramid with one minute of active recovery (walk or slow jog) after each work portion.  Keep in mind that the work portions should push you to the point that you would have trouble carrying a conversation.  Start with a 5-10 minute walk. Then,

30 seconds hike at 3.5  mph, 5% incline, recover

1 minute jog or sprint, recover

1.5 minutes hike at 3.5 mph,  5% incline, recover

2 minutes jog or sprint, recover

2.5 minutes hike at 3.5 mph, 5% incline, recover

3 minutes jog or sprint , recover

then go “down” the pyramid

2.5 minutes jog or sprint, etc.

Follow it up a 10 minute slow walk, some pull-ups, push-ups, squats, and plank holds and you have fit in a quick, effective workout!  Please let me know if you have questions or want some more advice on heart rates for each level.

Going Gluten Free

By | Behavior Change, Blog, Healthy Snacks, MamaTone, Nutrition, Uncategorized

Hi, this is Liz one of Dustin’s contributors.

Liz

Up until about 2 months ago I have never really worried about food allergies, now I’m obsessed!  About 7 months ago I started having a lot of GI tract issues.  Mostly early in the morning when I was out for a run.  It got so bad that I planned all my runs around local bathrooms.  It eventually got so bad I knew I wasn’t going to be able to train for my upcoming marathon if I didn’t do something.  I was also finding that no matter how well I slept at night I was SO tired in the afternoons.  So as embarrassing as it was (and yes this is embarrassing to blog about)  I went and visited my doctor.  He ran some tests, they all came back normal.  So he suggested that I had Irritable Bowl Syndrome.  I was not willing to accept that diagnosis because I knew something must be causing everything that was going on with me physically.   Read More

Discover How Lynn Lost 61 lbs Through Fit Fun Bootcamps

By | Behavior Change, MamaTone, Mindset, Transformations, Uncategorized

The before pic that started it all

Today I am happy to share with you a great story of a mom named Lynn who lost 61 lbs.  Lynn has been coming to Fit Fun Bootcamps for over a year now I believe and she has quietly been transforming her body in amazing ways.  Lynn ins’t the loudest person in the group, but she has a soft, determination about how that I really love.  It seem like each month I have to reset my image I have of her body, because it is always changing. 🙂  Lynn does a great job sharing her story with you below.  I think it is great that her husband is so supportive of her and her choices she is making.  Lynn has bought into my system of training and eating and she will never be the same.  Are you ready?  One note: MamaTone is pretty much the exact same workout as my Fit Fun Bootcamps, which are similar to all my different DVD programs.  The only difference is that is it during the middle part of the morning and we provide childcare.

Picture me, 33 years old, in the jeans section of a department store, 3 months after the birth of my second son. I have already lost the 30 or so pounds I gained during pregnancy or so I thought and I start trying on pants. The smallest ones I can fit into are a 22. A 22! I’m depressed. I leave with one pair of 22’s. I have to wear something. I am not the first or last mommy to have been in this position.

Picture me, later that month checking facebook. My friend posts a picture of me pushing my older son on a swing at the park. I don’t even recognize myself. I’m really depressed now.

Lynn smokin 61 lbs lighter and many sizes smaller

I decide things need to change. I decide to start with what I can do. I decide I’m going to need many partners to help me get through this journey. My first partners are Bob Green and his book The Best Life Diet and Leslie Sansone and her Walk Aerobics DVDs. I start paying attention to what I am eating and make small changes as Bob’s book suggests. I weigh myself and I am 190 pounds.

It’s 5AM and I have just fed the baby, I decide this will be my work out time. The 3 ½ year old is asleep and the baby usually takes a cat nap after his feeding. I place him in a bouncy seat and pop in a DVD. I don’t think I even bothered to put on a pair of shoes that first day.

Now, if you knew me at all, you would know that I am all about truth. My mother refers to my proclivity toward frankness as “graphic”, a perfect description. I start marching and side stepping and instantly I notice that I can feel the globs of loose fat and skin moving up and down with me. I am uncomfortable and embarrassed. How did I let this happen? Luckily, it was just me, my sleeping baby and Leslie in the basement and so I persisted. I got up faithfully every morning and did a DVD. Sometimes I made it through, sometimes one of the boys woke up and I didn’t, but I persisted. And every day, Leslie told me that I was making a good choice. Every day, she told me it didn’t matter how big I was or how long I had to exercise (a mile, 2 miles, 3 miles), I had made a good choice. I needed to hear her say that every day as my fat was flapping up and down.

Fast forward several months and I have lost many pounds. My next partner turns out to be Fleet Feet. I had treated myself to real shoes a few months back and was put on the Fleet Feet e-mail list. I read about their No Boundaries beginning running program. Previously, I had always been interested in running but didn’t feel I could do it. I was a great walker, but as soon as I tried to run, I overheated, got a headache and felt like I was going to die and would quit. That would all happen in about the space of one minute out on the trail! I e-mailed my husband and told him I wanted to join this running group and asked if he could come home early every Wednesday and wake up early every Read More

Fighting the Baby Fat

By | Behavior Change, Blog, MamaTone, Mindset, Transformations, Uncategorized

Hi, this is Katy one of Dustin’s blog contributors.  This time of year always gets me thinking about what I am thankful for, and this year I am most thankful for my new, healthy lifestyle.  Dustin did a blog post on my weight loss awhile back, but I didn’t go into detail on my struggle with the dreaded baby fat.

One year ago today, I delivered my 3rd child and was itching to change my life.  While I was pregnant both my mom & sister had lost over 30 lbs.  No one wants to be the fat one in the family, but I figured there wasn’t much I could do about it while I was pregnant.  It was hard when my sister would call me excited she had lost another couple pounds (while I had gained another couple). Read More

Enough Of The Self Sabotage!

By | Blog, MamaTone, Mindset, Uncategorized

This is Tracy, one of Dustin’s guest bloggers!

So many times in my weight loss journey I have convinced myself that I would never be successful at something, so why even try.  Sounds like self sabotage, I know.  I am really trying to work on that.

And, this week I accomplished something that I had fully convinced myself was not possible.  I QUIT drinking Diet Coke…..

To some reading this, you might think, “that couldn’t have been that hard.”  But, for someone who has had at least one if not three (or more) Diet Cokes every day for probably the last 20 years, I will let you, this was a HUGE accomplishment.  This has been one of those things that quite often in my journey, I have been told I should try to take out of my diet.  However, as I mentioned above, it was also one of those things I thought I could never do, again, self sabotage.

So, let me tell you a little about this week, and how I came to be 7 days DIET COKE FREE!  (I even love the sound of it!)

Read More

Starting My Journey Again….With Your Help This Time!

By | Behavior Change, MamaTone, Uncategorized

This is Tracy, one of the guest blogger’s for www.dustinmaher.com

I actually asked Dustin if I could be a blogger, hoping it will help me with my accountability.  Because to be honest, that is where I fall short in this whole weight loss journey every time. I have done Weight Watchers, and done well.  As soon as I quit going, boom, it all comes back.  Same with other things I have tried.  So, I hope you don’t mind, but I am going to make myself accountable to YOU!

Over my many years of trying to “get healthy” and lose weight, I feel I have picked up the majority of the tools/knowledge I need to be successful in my journey.  I have figured out what I “should” eat, I have found a great workout program that is affordable and fits my needs in Mamatone, and I really do want to be successful. I know I have said that before, but as I have recently turned 35, have two small children who are 5 (Maddy) and 1 ½ (Cayden), I know that my time is NOW.   I just don’t know why I keep losing my way.

I have always been bigger, however as a child was always very active.  I played sports all throughout school, including softball in college.  I think that is what always kept me from being too overweight.  However, as college ended and my forced workouts came to an end, I didn’t really pay attention to what was happening to my body.  I mean, come on, I was too busy working, partying and eating out with friends in my 20’s to even realize I had put on about 50lbs.  Then you put two kids, working full time, etc. on top of it, and well, I am here today to say, I don’t have the luxury to continue to be ignorant any longer.

So thanks for joining me on this journey, and as I check in with you each week, I will tell you about the challenges I faced (I am sure there will be many).  And hopefully, the successes I have.  (Lets hope the successes outweigh the challenges!)

A Healthier and Happier You!

By | Behavior Change, Blog, MamaTone, Transformations, Uncategorized

Hi this is Liz, one of Dustin’s new contributors.  I figure my first post should be about how I got to where I am in my fitness and nutritional life.  In high school I was very active and ran on the track and cross country teams.  I was by no means very good, I think I participated more for the camaraderie than because I was passionate about it.

I loved hiking and being active outside on the weekends with friends.  The fall of my senior year I had a pretty bad leg injury that had me on crutches and in one of those silly boots for a couple of months.  That injury was very pivotal in my life!  For the next 12 years I did not exercise more than a couple of times a year.

I gained weight through college, after college, and once I had kids I put on more weight.  After I had my second son and he stopped nursing, the weight just kept piling on until I got on the scale one day and weighed 203.  I knew once I went over 200 I was in trouble and needed to be a better role model for my kids. Plus how was I going to keep up with two boys under the age of 3 if I didn’t get my act together?!   Read More

Eating Better on a Budget

By | Behavior Change, Blog, Healthy Snacks, Kids nutrition, MamaTone, Nutrition, Uncategorized

This post is written by Katy Smith who is a contributor to the blog.

For many years, I never read a food label.  I didn’t really care what I was eating, as long as it tasted good.  When I started MamaTone nearly a year ago, I started Weight Watchers and began reading the nutritional information (mainly to discover how many points each item was.)  Then I attended Tracie Hittman’s nutrition talk offered to Dustin’s clients.  That changed EVERYTHING!  I now look at the ingredients in every item before placing it in my cart.  If it has an ingredient I don’t recognize, or if the word “artificial” appears, I don’t buy it.  This is mainly what led me to shop organic.  It wasn’t really my intention, but most items with the least ingredients are organic.  Go figure!

I have a family of 5 to feed, and shopping organic can be a little pricey.  I knew if I wanted to make this lifestyle change I would have to find a way to make it fit our one-income budget.  I started with some basic research, and decided when it came to fresh fruits and vegetables, I would follow the dirty dozen list (see picture).  I also discovered that many popular organic companies offer coupons on their website.  Stonyfield has excellent coupons that I print out before my weekly grocery trip.  Many other companies offer coupons on their website, or you can sign up to receive them in the mail.  Chobani, Organic Valley, Horizon and Cascadian Farms are just a few I’ve found.

Read More

Discover How Aimee Lost 25 lbs

By | bootcamps, MamaTone, Mindset, Transformations, Uncategorized

Aimee Before

Get ready to laugh as my MamaToner Aimee writes about her 25 lb weight loss journey.  She is one of the most sarcastic and funny people I know.  I take pride in my ability to read people after only 30 seconds to a minute.  My initial thoughts about Aimee was that she was miserable, hated me, hated the program, and hated life.  She was so negative that I thought she was joking, but I don’t think she was.  I was shocked to see her back a couple days later.  But that was a long time ago and now we laugh at that first day.

Aimee is now one of the most consistent clients I have, coming at least 4 times per week.  Her favorite workout is what I call “Body Pump on Crack,” many hate the workout because it uses about a 100 lb bar and is very exhausting, but Aimee requests it each time I see her and gets excited when I announce that we are going to do the “bar” workout.

So be encouraged, be inspired, and get ready to laugh as Aimee shares her story!

I’d like to blame the baby. But, to be honest, I only gained 18 pounds during my pregnancy because I was sick all 10 months. (That is right, boys, pregnancy is 40 weeks, 10 months, not the 9 that they would like us to believe.) After my 47 hours of labor followed by my emergency C-section I could finally eat. And eat I did. I lost those 18 pounds within the first post partum month. But I felt that I needed to make up for all of those months of eating that I had missed out on…reclaiming what I (mistakenly) believed was my right as a woman – to eat everything and anything in whatever quantities I desired. (Think fried cheese sticks and apple fritters, and who wants to food journal that). Also I was breastfeeding and thought (also, mistakenly) that I could eat those extra 500 calories a day and perhaps even lose a little weight.

Well, along with my pregnancy came an addiction to elastic waistbands, which, no doubt, I will always find delightful. Easy on, easy off.

But I digress…. Thanks to elastic waistbands, I didn’t really notice those pounds creeping up. Actually, it felt more like an ambush than a creep. I was tired and ensconced in all things baby. After all, wasn’t I owed this orgy of eating? Isn’t there some sort of karmic reward for having a baby?

So you can imagine my shock, when I finally got on a scale for the first time in more than a year after having my daughter, only to realize, that I weighed more than I did when I was pregnant? What about karma? Curse you, comfy elasticized clothes!

Most people would probably would start considering diet and exercise at this point.  I, however, am not one of those people. I am lazy. Here is a list of options where I thought the weight loss answer laid:

Amphetamines ( not so good for the hair, and not so good in the breast milk)

Tape worm (promising, but not pretty coming out)

Stomach stapling (actually needed to gain weight to be considered a candidate)

Nicotine gum (tastes nothing like the gum I was used to)

Cigarettes (didn’t need a new expensive habit – and smoking stopped looking cool a couple of years ago)

Diet pills (no truly effective ones on the market)

Alli (it says anal leakage right there on the label, so….ummmm, no)

So after I had to cross off all of my initial ideas off the list I began considering the exercise route. I tried Pilate-ing my way back to no avail. Then about 9 months ago I ran into my friend C. who I hadn’t seen in a couple months. She had sculpted hollowed out cheekbones. She looked awesome. She said she had been going to Mamatone. I was intrigued by the premise and going to a class that was all women. But mostly I envied C.’s physique.

I tried out a class a few weeks later.

Aimee Currently

The first class was as inauspicious as it gets. I was exhausted after the warm up. Then, I could barely do any of the exercises. I was miserable and didn’t try to hide it. My conversation with Dustin that day was like an anti-Oscar awards speech. It went much like this “Dustin, I think that I hate you. I hate this class. I hate exercise. I hate everyone in this class. And I will probably never come back.” I then not so discreetly threw up.

But I did go back. And while I did throw up again (actually 3 more times) I have gone consistently since. I am now down 25 pounds and feel like I am well on my way to looking great. I am stronger and have more energy to chase around my two year old. And now there are days where I am pleading with Dustin to add more weight – yes – me asking Dustin to please make it harder.

Finally, spending time with the other women in the class gives me a sense of community. I feel accountable not only to myself to come to class, but to the other women with whom I am developing friendships. While motherhood is incredibly rewarding, it can also be very isolating.  It is reassuring to be around other people who can empathize with notonly what’s going on with my body but with life experiences as well.

I am not saying that I still don’t think about that tapeworm from time to time. Or that I don’t try and convince the childcare people to feign that my daughter needs me so I can get out of doing cardio. But I am well on my way to making exercise a habit and find that I miss going to class when I am unable to go.

See you again in 25 lbs. !

Aimee

Exercising During Pregnancy

By | Abdominal Training, Behavior Change, Lowerbody toning, MamaTone, Mindset, Uncategorized

alecia-beforeToday I have a special guest write named Alecia.  She was recently on CBS news with me showing some great lower body exercises.  What impressed me most about Alecia was how hard she continued to work throughout her pregnancy as well as soon after she delivered the baby.  At this point I need to say that I am not a doctor and you should check with your doctor to make sure you are cleared to exercises.

For those of you who are further along in the Fit Moms For Life DVDs you might recognize her as one of the moms in the DVD, but she did it while she was 7 months pregnant so you might not have recognized her.  She is also the star of one of my new DVD programs that will be released late summer to early fall for moms who have a baby and want to workout with the baby.

Here is Alecia!

I have to say I am super excited to be writing about this! Pregnancy and exercise, I could talk about them all day if someone would let me! For me exercising while pregnant was just as important as eating healthy and taking prenatal vitamins. Your growing baby is counting on you to give it the best start possible and anything you can do to improve that is awesome. I exercised during both of my pregnancies, but after I could really tell that how I exercised made a big difference in how I felt while pregnant, during labor and then after with baby.

Alecia, 6 months after giving birth and 3X per week of heavy lifting and interval training

Alecia, 6 months after giving birth and 3X per week of heavy lifting and interval training

In my first pregnancy I exercised 3-4 days a week, running, using the elliptical and a few step aerobic classes here and there. In the beginning of my second pregnancy I was again doing cardio classes and feeling pretty good I thought. Then my sister and I decided to try a Mamatone class (same as bootcamps) and wow, was it different from what I had been doing! I was sore for 3 weeks straight (a good sore, the kind of sore that makes you feel like you did something great!) and I wasn’t even a newbie, I exercised 5-6 days a week! I had never used heavy weights before, the heaviest I had ever lifted were 10 lb dumbbells and I thought those were tough! I of course was mindful of my body and how I was lifting, certain moves didn’t feel comfortable and so I would modify them or just skip them all together. For the most part though I could do the same as everyone else. Other than being sore what I noticed most at first was how my body was different from my first go round. I was gaining weight at about the same rate but my body was so different. I was leaner looking (in a healthy, pregnant way), less swollen and my muscles were more defined. I had always thought what happened in my first pregnancy would automatically happen in the second so I was pleasantly surprised when although I gained the same I looked and felt so much better, this I credit to the addition of weight training. I stopped weighing myself after a while, I was eating healthy and exercising so it really didn’t matter to me what my weight was. I will tell you though that I gained more than is recommended (I ate very good 95% of the time, pregnancy wasn’t a free for all, so the only reason I can come up with that I gained what I did must be from decreasing the amount of exercise I would have normally been doing) so after I didn’t just have a few lbs to lose. I can tell you though it was much more difficult to move with the added weight but once it does start coming off it became easier and easier to move around and the bad aches and pains slowly become a thing of the past.

Another major bonus of doing more weight training vs. great amounts of cardio was that it was much easier on my body. As the relaxin hormone increased throughout pregnancy the pounding and quick movements of cardio classes and running were taking a toll on my joints and leaving me in a great deal of pain. I was able to do weight training right up until the end with just a few modifications. It wasn’t as strenuous on my joints and it left me in much better shape all around.

Keeping fit while pregnant is a healthy and smart choice to make but for me the best pay off was during labor and after with my baby. My first labor was long and not the most pleasant experience, so for my second labor I wanted to try something completely different. I decided to do self-hypnosis (hypnobabies), which sounds a bit kooky I know but it was pretty amazing and it fell right in line with my training. I truly felt little pain during my labor; I was able to get in the ‘zone’ that some of you may have gotten to in doing physical exercise. Your muscles are on fire but yet somehow you don’t really feel pain, you are just so focused on the end result that you press on, you are strong and you get it done! The people around me were amazed at how comfortable and calm I was, much of the time they couldn’t even tell if I was having contractions or not. Which if you’ve had a contraction or watched a woman having one you know when it’s happening and to not know is pretty incredible. For me it was just perfect, I was able to tap into skills I already had to get the outcome I so badly wanted. *Studies show that keeping up with regular exercise while pregnant can lead to shorter and less complicated labor*

Now, if you have children or have carried one for any extended period of time you know how physically exhausting that can be, throw in nursing in awkward positions and you’ve got a recipe for some major neck and back pain and even injuries. After my first baby I was getting massages weekly because I was so sore from nursing and carrying him all the time (although hmm…weekly massages, that actually doesn’t sound so bad!!). But really it was terribly painful and I felt that way for weeks on end. After realized this was because my core was weak from pregnancy and I hadn’t developed strong back muscles prior. I would not let this happen again! I did a lot of strengthening of my back and this time although I still had some discomfort in my lower back in the first few days it was nothing compared to the last time. To give example, last week when I took my kids to the zoo, I had a hungry baby and a two year old who would never think of sitting and waiting while I fed his sister. So I had to push the stroller (that of course had an infant car seat in it!) to keep up with my ever so excited two year old and nurse my 18 lb baby with no other support but my arm and for ten minutes; that can get pretty darn tiring! Things like that happen all the time, as moms we are multitasking all day long and it takes a toll on our bodies. In taking care of ourselves with exercise and weight training we can better keep up with our fast moving children and leave the massages for relaxation instead of easing our injured muscles!

-Alecia, 28 Madison

Great job Alecia, any new moms have questions for Alecia?

How One Mom Dropped 15 lbs and 5 Minutes Off Her 5K!

By | Behavior Change, bootcamps, Cardio Workouts, Fit Moms For Life DVD, In-home workouts, Lowerbody toning, MamaTone, Mindset, Transformations, Uncategorized

kauairuncropI am super excited to share a story with you of one of my many success stories so far from the Fit Moms For Life DVDs.  Her name is Karen, and she has been so transformed (not only outwardly), that she has quit her corporate America job and has begun an internship program with me and is taking a personal training certification to help transform the lives of so many, similarly to how she has been transformed.

Karen turned her flabby size 6-8 body, into a very toned size 2-4.  She had always been a long distance runner and suffered what many of the distance runners who run a lot, but don’t do weights; which is a healthy weight, but above average body fat with very little muscle tone.  Karen is now pretty jacked up and toned.  She will be writing a couple more articles with specific training programs to combine the weights with a running program to help improve your 5K or 10K.  With those articles, she will share with everyone her before and after pic!

I don’t want this post to be so much about how great my Fit Moms For Life DVDs or my Fit Fun Bootcamps are, but rather show YOU the power of creating a well rounded body.  You are fooling yourself if you think just running for exercise is a great total body workout, or just swimming, or just biking, or just doing xy or z.  You need to work ALL muscles from ALL different directions to ensure a body that not ony functions well but looks good too!

So here is Karen’s post!

Stronger, faster, thinner and healthier are the best words to describe the results I have experienced participating in Fit Moms For Life. I have been an avid runner for most of my life running 5K, 10K, half-marathon and marathon races. Running kept me “in shape” through college and three pregnancies yet small injuries, stagnant race times and the dreaded muffin top were frustrating me.

As a coach of middle school and high school runners, I knew if I was going to tackle these issues, I needed to work on core strength and strength training. Yet, as a busy Mom of three young girls, 7, 5 and 18 months fitting in a class or a joining a health club wasn’t an option for me. As luck would have it, Dustin was holding a Mama Tone class in a shared gym while my daughter took gymnastics. I watched with curiosity at first and then signed up to start receiving his email messages. As I learned more about his training and philosophies, I wanted to find a way to participate in his program.

mom-running-with-kidsSitting on the sidelines, wasn’t going to improve my fitness. The first step for me was taking time for me. So, for Mother’s Day, I took the time away from my family to attend a free bootcamp at Elver Park. The weather was cold and rainy but I brought along my sister and sister in-law to give it a try. I loved it, especially the hill sprints, I was hooked and really sore for the next few days!

Taking a class still wasn’t working with our family schedule so I was doing interval/burst training on my treadmill and using short videos from Dustin’s blog to enhance my workouts. The interval and burst training was not only burning fat, it was helping me to increase my running speed. My 5-K training run times were steadily dropping. But most importantly, it was fitting into my schedule so I could stay committed to the training plan I developed. The burst/interval training is so effective at burning fat that I didn’t need to run for 45 or 60 minutes. I could workout for 20 – 30 minutes and get great results.

Another thing I do after every workout is keep a journal of what I did, how I felt and my accomplishments. This log serves a few purposes. First, I enjoy looking back and seeing the progress I have made. Second, it serves as motivation when a workout is feeling hard to see what I did last week or last month and push to run faster or lift heavier weights. Third, it is my trainer, keeping track that I am working out and improving. If there are too many blank days, it encourages me to get back on track.

dvd_webgraphic2When Dustin introduced Fit Moms For Life, I signed up immediately. I needed assistance with weight training and this was a great option for my at home plan. When I received the 1st DVD I couldn’t wait to start. I am not going to tell you it was easy or pain free. I had to stay very motivated to get up and workout 5-6 mornings a week at 5:30 AM. I had to convince myself to use heavier weights and I had to push through a lot of muscle soreness. For my workouts, I alternate Fit Moms For Life DVD’s with interval/burst treadmill training.

The results, more than I could have expected. After six weeks, I started to see changes in my body. I should have taken before pictures and measurements but I didn’t and I regret it. I encourage everyone starting the program to take measurements. It may be painful at the time but you will be happy you did to see your results.

Approximately eight weeks into my training, I ran a 5K race and was the 10th woman to finish. I took an amazing five minutes off of my 5K time from last year. More important than that, I am running injury free. I always had a sore hamstring or knee or tight muscle that was slowing me down. Thanks to stronger muscles, especially my hamstrings and core, I no longer have the minor aches and injuries. The core and muscle strength also help make daily activities easier.

Another benefit to staying committed to the program is the 15 pounds of weight I have lost. My arms, back, waist and legs are so much more toned and I feel great about it. I can wear a tank top and know that I no longer have the “flying squirrel” under my arms.

If you want to run faster, lose weight and be healthier, I encourage you to take the first step and give yourself the gift of time to improve yourself. It only takes me 20 – 30 minutes five to six days a week. Not only will you improve yourself you will set an example for your kids. My three girls know my workout time is important to me and they now are more interested even at their young ages in staying fit and getting stronger. As they grow up, I look forward to working out with them. If I can find the time get in shape, you can to. What are you waiting for?

Do you have questions for Karen?  She would be happy to answer them!  Write them in the box below.

Weight Loss Workouts For Moms

By | Abdominal Training, bootcamps, Cardio Workouts, Fit Moms For Life DVD, Lowerbody toning, MamaTone, Mindset, NBC Morning Segments, Uncategorized

The reason I do what I do, is to give moms back their self confidence (if they lost it), reshape their bodies, and increase their energy, to help them make it through the daily grind of life and kids.  The amount of responsibility that moms have on a daily basis can seem overwhelming, and combine that with a poor diet, lack of exercise, and lack of sleep, you can see why so many moms are stressed/worn out, and feel like they are in a gerbil wheel, spinning their legs, but not getting anywhere.

Kim Sveum of ABC news did a great story on Anne Anderson, those of you who are to Fit Moms For Life DVD #6 will recognize her from the workout.  Anne is almost ready to turn 40 and has done a great job eating right, and has been part of MamaTone (Bootcamp for stay at home moms) for well over a year and has really toned up nicely!

Notice the weights Anne and Kim are using are 25 lb dumbbells for many of the exercises!  Don’t be afraid to use heavy weights, it will burn more calories.

Here are the take aways from the video:

1.  If you don’t put yourself first, it will be very tough to keep up with everything.

2.  Know how long you can dedicate to exercise.

3.  Focus on high intensity exercise.

4.  Do strength training.

5.  Feel free to break up a 30 minute workout into 3-4 10 minutes sections.

6. Do some bodyweight exercises at home such as burpees, tricep dips, and squat pulses.