7 Tips for Busy Moms: How to Exercise at Home Reviewed By Matt McCarl

Just read a great blog that I had to share. I you are a busy mom or just busy and think you don't have time to workout there are some great Ideas in here to help you.


 

7 Tips for Busy Moms: How to Exercise at Home

By Contributor on May 2, 2015

When it comes to stay-at-home or work-at-home moms, knowing how to exercise at home is often not just a matter of timing, but setting your environment, arranging something for your children while you are exercising, and planning out both warm-up and recovery routines. With so much thought required for home exercise, many moms do not take the time to exercise, even though they know the health benefits: physical, emotional and mental. 

With the issues faced by moms in mind, these 7 tips will help you take the time to exercise without undue stress:

1. Schedule – There is a reason the best classrooms have regular periods every day, predictable activities and more. There is also a reason kids complain any time a new teacher or substitute messes with the plan. Schedules are comforting and predictable, and ensure that life will have some structure to work around. When you are beginning a home exercise routine, it is important that it becomes a part of your regular schedule. If you have school age children, fit it in in the morning after they have gotten out to school. With younger children, exercise during nap times or quiet time. 

2. Set the Environment – In the busy living spaces we call home, there is rarely space to set up a complete exercise room. But, moms can set the environment by putting exercise materials out by some open floor space. Pick space which will not interfere with other family activities when you do your regular exercising. 

3. Set Your Goals – Exercise is an important part of healthy living, but the vague goal of “being healthy” is rarely enough to overcome the challenges to a regular home exercise routine. What motivates you to workout needs to be measurable (lose 30 pounds, run a marathon) and have a time frame. Without the motivation from a great goal, you will not overcome your natural inertia.

7 Tips for Busy Moms: How to Exercise at Home

4. Involve Others - As a parent, there are two groups of people who can help you exercise, free of charge. Friends and your family. Some moms don’t have enough time with their children, some don’t have enough time with their friends. Let that desire for fellowship push your daily activity. Whether it is planning that parent/child run your teenager has been begging you for, or taking a morning jog with a friend, the companion will inspire you to continue exercising, and vice-versa. With modern technology, you can not only connect with friends and family through home-based exercise routines, but also connect with nutrition and fitness coach on mobile computing devices. 

5. Regular Warm-Up and Cool-Down Routines – Often a big obstacle to in home workouts is the mental energy it takes to decide what todo. With regular stretching and warm-up routines at the beginning of your exercise, you will have time to calm down and focus on what your exercise goals are. With a regular cool-down routine, you will be able to take time to plan how to do the rest of your day, without stressing about how to cool down. Don’t forget that your cool-down and recovery program needs to include quick nutrition like a quality shake.

6. Plan Nutrition – From the cool-down recovery program to your regular meals and snacks, nutrition is a key part of any exercise planning system. Get rid of the sugary and fatty snacks: yogurt, nuts and fruit, and cheese are all healthy, easy alternatives to the candy and bagged goods (chips, pretzels, etc) which moms so often use. Our “101 Healthy Shake Recipes” is a great free resource for building your nutrition. 

7. Plan on Failing - Whether you are just starting home based exercise or are a pro, the secret to a great program is it makes you stretch. The important thing about stretch goals is you often don’t hit them. This is a positive thing: you can learn how to better plan, set more appropriate goals and gain better health. Do not beat yourself up when you do not hit your goals, when your exercise takes too much out of you or when family gets in the way. Rest, recuperate, learn, and get back in the saddle. 

An exercise at home routine is only one decision away, so why not start your work outs today?




www.gettingfittogether.com/7-tips-for-busy-moms-how-to-exercise-at-home/#!46

This is really cool had to SHARE. Did not know this about coconut oil. Think it will become the most use oil in this house. check out this blog by Mel Batterman, then tell me if you will be using more coconut oil also.

Coconut Oil… Is It a Good Oil?

By Mel Batterman
It seems daily I have people contacting me about my thoughts on coconut oil… Is it a good oil? I am sure that you have seen coconut oil be more prominent in nutrition articles and other nutritional information. You may have also seen in be incorporated into nutritional shake recipes and specific nutritional plans.
Since I get questions often and there is so much information flooding all aspects of media, I thought I should set a few things straight by providing some proper information.

Coconut Oil…Is It a Good Oil?

Coconut oil is one of the only oils that could be classified under the “Superfood” Category. Coconut oil has a unique combination of fatty acids, which have been found to have positive effects on the body, brain function, and more.
In the past coconut oil has been classified as not being a nutritionally sound food because it is 90% saturated fat. Recently studies have changed this thought process because these saturated fatty acids are so different from the standard saturated fats found in red meat, cheeses, and other high saturated fat foods.
The saturated fats in coconut oil are actually MCT’s (Medium Chain Triglycerides). Since they are medium versus long, like most other saturated fats the body processes and metabolizes this fat differently. Which means that when digested they go directly to the liver to be used at energy versus being processed just as a fat that could potentially cause artery clogging issues.
Knowing that coconut oil metabolizes into energy and may potentially increase your overall energy expenditure by 5% over a 24 hour period makes this oil a cut above the rest. Research has also suggested that this overall heightened energy expenditure may help the body burn off more stored fats both in the adipose tissue (external fat), as well as the visceral fat (internal fat).
Another interesting feature that has been found with coconut oil is that is seems to have a hunger depressant quality to it. In a recent study done of men consuming a teaspoon of coconut oil at breakfast per day over a fourteen day period, found that on average their consumption of calories decreased by 256 calories per day.
Both of these studies can be very promising when many nutritional plans are starting to implement coconut oil into the overall plan.
The truth is coconut oil can really provide some extra advantages when added appropriately to your nutritional plan, and is clearly a much better oil choice overall for cooking and consumption.
 These reasons and more is why you may see coconut oil in some of our Beachbody nutrition programs that are associated with some of our top fitness programs. A couple of examples of programs that you will see coconut oil in the nutrition plan is the 21 Day Fix and 21 Day Fix Extreme. In the 3-Day shred portion of the 21 day fix, coconut oil is consumed 4-5 times per day. In the 21 Day Fix Extreme Count Down to Competition you will see coconut oil as a part of the program daily.



www.gettingfittogether.com/coconut-oil-is-it-a-good-oil/#!46

Just finished the great Blog By Jessica Negrini. I had to SHARE it. Do you have a issue with meal plans? if so check out the blog and share you comment would like to know what you thought are.

How To Create A Healthy Meal Plan

Do you struggle when it comes to planning meals? I thought I would share “How To Create A Healthy Meal Plan. In the past, I always struggled in this area of nutrition, and even though I had good intentions of cooking healthy dinners, time would get away from me. Work and other excuses would take over, and BAM I’d be ordering pizza for the family! Not that I’m against pizza or anything, but it’s better for our lifestyles (and our wallets) to not be ordering food out, but rather cooking healthy food at home. Besides, I LOVE to cook, and I love to come up with recipes are healthy AND tasty!
So, I figured out some tricks that work for me, and hopefully they can help you too!
Focusing on one day a week (Sundays for me), I realized I could get more done than I thought I could. I could plan, shop, AND prep, and be set for the upcoming week! Sundays may not work for you depending on your work schedule but any day off could be used.

How To Create A Healthy Meal

I start with the dinner menu for the week. As a typical, crazy-busy family, we decide what we want for dinners based around the protein, how long it needs to cook or heat up, AND what after-school activities we have that day. Then we decide what kinds of veggies and side dishes would go well with the protein. Once dinner is decided, the rest of the meals and snacks are fairly simple. Often we will have leftovers for lunch, and we always have plenty of fruits, veggies and other easy to grab (but still healthy) options for breakfast and snacks.
I check the pantry, fridge, and freezer to see what we have and what we need at the store based on our menu, and food shopping is next. Many things I buy in bulk, especially foods that can easily be frozen and thawed for future meals. This helps keep the budget on track, too.
After shopping, it’s prep time. For me, this typically means baking some chicken breasts, washing and chopping fruits and veggies, and portioning them in easy to grab plastic baggies or containers. I also make home made salad dressings. Meal prep could be different for you depending on your family size and what you eat, but portioning the food items is the biggest help to me regardless. That way there are “grab and go” items, or if we need a quick dinner, it’s all ready to be heated up and gobbled up!
Even though it took some trial and error to see what worked in my house, I now LOVE meal planning, and I’ve become really good at it! Don’t think we don’t order pizza now and again, but for the most part, we are now able to eat healthy and delicious food at home as a family! Try some different things to find what works for you, and make it fun! Happy Planning!



http://www.gettingfittogether.com/how-to-create-a-healthy-meal-plan/#!46

21 Day Fix Extreme Price

21 Day Fix Extreme Preview

P90X Goes Plalio!

Paleo-Friendly P90X Nutrition Guide

One of the great things about the P90X Nutrition Plan is its flexibility. Sure, everyone starts with the same, basic three phases—the Fat Shredder, the Energy Booster, and the Endurance Maximizer—but beyond that, the sky is the limit. Once you’ve tried all three, you can move amongst them as you see fit. And what foods you populate them with is entirely your choice. That could mean vegan or vegetarian eating, raw foods, or you could even give Paleo a try.
What was that, you say? You thought Paleo and P90X were, like, opposites? No way! It’s true that Tony Horton’s personal, largely plant-based way of eating isn’t terribly in line with the Paleo ethos, which relies heavily on meat and animal products. But when you look at the foundation of these two ways of eating—fresh, nutrient-rich, whole foods—you’ll find the same core values. They’re both great ways to eat.
The only problem is that Paleo eating features a few guidelines that make it tricky to fit into the P90X Nutrition, namely the exclusion of grains and dairy, as well as the increased reliance on fats and protein.
But that’s an easy workaround. Here you’ll find our attempt to create a Paleo-friendly nutrition plan that works in the P90X (and P90X2) structure. Of course, there are many degrees of Paleo eating, so we’ve tried to come up with something that you can adapt for the particular model you follow. Dairy is out, as are grains. However, some Paleo eaters, especially those looking for extra carbs for sports performance, might eat legumes (beans and peas), so we’ve included them, marking them with an asterisk (*) so that you can remove them if you’d prefer.
We’ve also included quite a bit of fruit, again for carb-based energy. If this just isn’t your thing, feel free to replace a fruit portion with a fat or protein portion.
This is a work in progress. In the same way we featured the P90X vegan modification in the Beachbody Newsletter before it appeared in P90X2 so that we could get your feedback, we’d love you to comment below with constructive criticism on this P90X Paleo-friendly plan.
Enjoy, cave people!

The Paleo-Friendly P90X Plans

1800-calorie Fat Shredder
Pro: 7
Fruit: 1
Veg: 4
Fat:  2
Leg/Tub: 1
Cond: 1
Snacks: 2
1800-calorie Energy Booster
Pro:  6
Fruit: 1
Veg: 6
Fat:  2
Leg/Tub: 1
Cond: 1
Snacks: 2
1800-calorie Endurance Maximizer
Pro:  3
Fruit: 2
Veg: 7
Fat:  2
Leg/Tub: 1
Cond: 2
Snacks: 2
2400-calorie Fat Shredder                                             
Pro:  9
Fruit: 1
Veg: 6
Fat:  3
Leg/Tub: 1
Cond: 2
Snacks: 2+1
2400-calorie Energy Booster
Pro:  7
Fruit: 2
Veg: 8
Fat:  4
Leg/Tub: 1
Cond: 1
Snacks: 2
2400-calorie Endurance Maximizer
Pro:  5
Fruit: 3
Veg: 10
Fat:  4
Leg/Tub: 1
Cond: 1
Snacks: 2
3000-calorie Fat Shredder                                             
Pro:  11
Fruit: 2
Veg: 8
Fat:  4
Leg/Tub: 1
Cond: 2
Snacks: 3
3000-calorie Energy Booster
Pro:  9
Fruit: 2
Veg: 10
Fat:  4
Gr: 0
Leg/Tub: 1
Cond: 3
Snacks: 4
3000-calorie Endurance Maximizer
Pro:  6
Fruit: 3
Veg: 12
Fat:  4
Gr: 0
Leg/Tub: 2
Cond: 3
Snacks: 3
Food Lists
Fats
Avocado – 3 ounces
Olive oil – 1 tablespoon
Olives – 4 ounces
Raw Nuts – 1 ounce
Flaxseed – 3 tablespoons
Coconut oil – 1 tablespoon
Protein
Chicken or turkey – 3 ounces
Eggs – 1 whole egg or 6 whites
Fish or shellfish – 3 ounces
Pork tenderloin – 3 ounces
Red meat, lean – 3 ounces
Tempeh* – 2 ounces
Tofu* – 3 ounces
Venison – 3 ounces
* This is a legume. Many Paleos avoid legumes.
Legumes & Tubers
Beans* – 1 cup
Edamame* – 1 cup
Lentils* – 1 cup
Parsnip – 2 cups
Peas* – ½ cup
Potato – 1 medium
Sweet Potato – 1 large
Yam – 1 medium
* This is a legume. Many Paleos avoid legumes.
Fruit
As per P90X or P90X2 Nutrition Guide
Vegetables
As per P90X or P90X2 Nutrition Guide. Note that string beans are a legume.
Condiments
Each serving = 50 calories
Due to the avoidance of sugar and legumes, condiments can be tricky. These condiment-like foods are approved by many Paleo experts:
Lemon juice
Vinegar (except balsamic)
Extra virgin olive oil
Tahini
Maple syrup
Honey
Snacks
Each serving = 100 calories
Unsweetened dried fruit – 1 once
Fruit – 1 medium piece
Seaweed – 10 ounces
Pumpkin seeds – 1 ounce
Raw nuts – ½ ounce
Baked kale chips – 2 cups
Celery and nut butter – 5 medium stalks and 2 tsp. nut butter
Because most protein bars, as well as Beachbody Results & Recovery Formula don’t adhere to Paleo standards, we’ve incorporated their calories and macronutrients into the plan elsewhere. And, Admittedly, this is a thin list, so we encourage you to explore healthy Paleo-friendly snack recipes.
You might also want to check out these two cookbooks for great snack and condiment ideas:
Practical Paleo by Diane Sanfilippo
The Paleo Diet Cookbook by Loren Cordain and Nell Stephenson

Find more great articles like this at teambeachbody.com/fitfiremen

 

21 Day Fix Extreme. This is a game changer!!