Fitness: Workout tips for “busy” mothers w/wo kids?

9 Workout Tips For Busy Moms-Healthy Living: Lifestyle By: Chris Freytag // August 9, 2015 gethealthyu.com
“…Since my kids were babies, I have scheduled my workouts like I schedule an appointment. It’s inked in my calendar. My kids have grown up knowing that I value exercise. hey tagged along to the gym with me happily and sometimes, not so happily. They have listened to me talk about strength, cardio and healthy eating. And now they will even workout with me and actually value the example I set for the past 22 years. Believe me, I remember the times when I’d just start my workout and a baby would start to cry. Or we’d arrive at the gym and one Tof the three would get sick … I know most of you can feel that pain. But the most important thing is to not give up and to try again…”

17 Tips from Fit Moms on Finding Time for Exercise Fitness by Christine Yu on 1/10/2017 dailyburn.com/
“…Take Katy Widrick, for example. Before becoming a mom, the TV producer, blogger and group fitness instructor thought she was a master multi-tasker. “I juggled a full-time job with a blog, training for half-marathons and more. Then came my daughter — my perfect, amazing little girl. And boy, did she teach me that everything I thought I knew about managing my time was a joke!” she says.

Between caring for kids, workplace demands, household chores, doctors appointments, school and all the rest, there is often precious little time for moms to sweat. So we asked some of our favorite fitness-minded mom bloggers to share their best tips for making exercise a reality and a priority. (It’s possible. We swear.)

RELATED: 15 Healthy Snacks for Kids (And Grown-Ups, Too)
17 Tricks That Will Make It Easier to Be a Fit Mom
1. First Things First..”

30-Minute Cardio – The CafeMom Studios Workout



“…Published on Aug 25, 2012

Work up a sweat and burn fat and calories with this 30-minute workout. This workout uses high intensity exercises to get your heart going, followed by lower intensity exercises to lower your heart rate. This is a great workout for moms to relieve stress and keep your energy levels high. Don’t quit! The more you do this workout, the easier it will get.

Boot Camp Fitness for Moms! Fitness instructor Chana Balk (http://moveitmomma.com/) has designed three 30-minute, boot-camp style fitness classes to help you strengthen your body, condition your core and get your heart rate going. Try all three! http://www.youtube.com/playlist?list=…

CafeMom Studios is Motherhood as we see it. We feature authentic voices, compelling stories, and topics moms care about. Subscribe now to CafeMom Studios so you never miss an episode! http://www.youtube.com/subscription_c…..”

WITH KIDS

10 Ways to Exercise as a Family How to get the whole family moving — together.

by Aviva Patz
“…How, you may wonder, can you help your child get the recommended one-plus hours of daily physical activity when you can’t even make it to the gym? The answer, says Virgilio, is to rethink your idea of exercise. “A workout doesn’t have to mean running laps or lifting weights, which requires you to set aside blocks of time,” he says. “Think of exercise as leading an active lifestyle, which you can do with your kids, and you’ll be able to fit in more than you think.”

As a bonus, exercise with family does double duty as quality time — no small consideration given our jam-packed schedules. Let these creative ideas help you turn every day into an opportunity to get fit — and have fun — together.

Active Ideas 1-5..”

Fitness Blender Kids Workout – 25 Minute Fun Workout for Kids at Home


“Published on Mar 6, 2013

This special edition Kids Workout is for all of our Blenders and their little ones. Go at your own pace; take breaks when you need to, and have fun! More info @ http://bit.ly/10f0NzC
Find over 300 free full length workout videos online for every fitness level and age @ http://bit.ly/fZxjLg

Lose 16-24 lbs in 8 weeks with our free workout videos – find out how @ http://bit.ly/13EdZgX
Follow Fitness Blender on Facebook @ http://on.fb.me/zDxh3R”

10 Fun Ways to Workout WITH Your Kids dailymom.com
“…Working out with your kids may not burn as many calories as a trip to the gym or a long run outside, but it will leave you feeling good about yourself and also help to build on some one-on-one (or -two or -three) time with you and your kids. Most kids are more than thrilled to get out there and play with you — you just need to come up with a fun way to get them engaged while you burning some calories!

Here are ten ways to sneak in a workout with your kids:..”

Fitness Trainer and Mother of Three Demonstrates How to Work out With Your Kids
February 14th, 2017 | Fitness womanista.com

“Fitness & Fun with Kids” – Christian Fitness -Faith Based Wellness


Alisa Keeton
“Published on Feb 27, 2012

So your kids have been joining in anyways, why not make a workout that includes them? Fair warning: you have to show up willing to play.

You may be familiar with the Michelle Obama’s “Let’s Move” program. She is on a mission to eradicate childhood obesity, and has invited the faith community to get involved. Of course Revelation Wellness is going to meet that call.

It is important that we model healthy living to our kids. Even more important it is that we have continual dialogue about WHY God would want us to live healthy & whole lives. We challenge you to explain to them how God’s word is not only our health in being, but also our health in doing. That old adage is true “You are what you eat.”; when we participate in a well balanced diet and exercise plan, we are well fueled to get the task of giving and receiving love well.

And if we may add one to your list of sayings “What you do, you become.” Making the harder choices is an exercise in obedience. Obedience rarely goes down the path of least resistance. Give your kids an opportunity to “workout” their love for God and others and who they are in Christ, as they feel their bodies heat up and push against that path of most resistance.

Jesus is the remedy for all of our ailments. We, the church, are the vehicle to dispense his healing love. Start at home first and then let the ripple effect take over.

Be His.

Alisa”

Any others you do or recommend?

Good News Family
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Fitness: Lower Body Workout

What are some great lower body workouts? It all depends on what are you doing it for. Each sport needs a different particular workout focus. I used to run track (long distance), so I would focus more on cardio and my stride. I would do these particular stride exercises (slow-motion walking, but higher knee raises and full leg extension when landing on the ground-just like running down a hill).

HIPS

*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Side Lying Leg Raise-HIp Abduction/Adduction

Assessments

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

-Flexibility
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Practical Application of the ACE IFT Model—Phase 2: Movement Training
Makeba Edwards by Makeba Edwards on July 25, 2014 acefitness.org

Bend & Lift – Exercise Technique Lab – YouTube

Hurdle Step- Functional Movement Screen improvementwarriorfitness.com

Chanhassen Personal Trainer Demonstrates the FMS Hurdle Step …

Straight Leg Raise Test physio-pedia.com
“…Neurodynamic tests check the mechanical movement of the neurological tissues as well as their sensitivity to mechanical stress or compression. These tests, along with relevant history and decreased range of motion, are considered by some to be the most important physical signs of disc herniation, regardless of the degree of disc injury.[1] SLR is a neural tension test that can be used to rule in or out neural tissue involvement as a result of a space occupying lesion, often a lumbar disc herniation.[2] It is one of the most common neurological tests of the lower limb.[1]..”

8. Assessment – Passive Straight Leg Raise (SLR) Test – YouTube

STARmat: Passive Straight Leg Raise (SLR) Test on Vimeo
https://vimeo.com › APTEI › Videos

Muscle Endurance Tests

Bodyweight Squat At Home Fitness Test | Shape Magazine -The No. 1 Way to Assess Your Fitness Jessica Matthews Topics:
fitness tips shape.com
“..If your form is good, your trainer may use the bodyweight squat to determine your lower-body endurance by having you do as many reps as possible until you can no longer complete a full repetition with proper form.

You can try this version of the test at home. Jonathan Ross, an award-winning personal trainer and author of Abs Revealed, recommends standing in front of a chair or bench in which the seat or surface is at a comfortable but still challenging height. For each rep to count, you must squat down until your butt just touches the chair or..”

Squat Test for Muscular Endurance – YouTube

Leg Press Test brianmac.co.uk

Fitness Test – 1RM Test – YouTube

How to Properly Test Your One Rep Max

1 RM Leg Press – YouTube

Physical Fitness Assessments and Norms for Adults and Law Enforcement cooperinstitute.org
*see ACE Personal Trainer’s Manual 5th Edition pp 243 (Chapter 8: Physiological Assessments)

1 Rep Max Squat Test


How To Test Your One-Rep Max
Layne Norton, PhD November 02, 2017 • 6 min read bodybuilding.com

7 Powerful Ways to Increase Your Squat By Michael Matthews muscleforlife.com

Strength Level – Weightlifting Calculator (Bench/Squat/Deadlift) strengthlevel.com

“Strength Level calculates your performance in compound exercises like bench press, deadlift and squat. ..”

Power Tests

1. Standing Long Jump

Standing Long Jump Test brianmac.co.uk
“..Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results…”

Fitness Test – Standing Long Jump Test – YouTube

The Standing Long Jump Test – YouTube

2. Vertical Jump Test

Sargent Jump Test brianmac.co.uk
“..
Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

The Sargent Jump Test (Sargent 1921)[7], also known as the vertical jump test, was developed by Dr. Dudley Allen Sargent (1849-1924).
Objective

To monitor the development of the athlete’s elastic leg strength….”

Fitness Test – Vertical Jump Test – YouTube

LEGS

Seated Leg Curl

What Muscles Does the Leg Curl/Extension Machine Work?
by KEITH TESCH Last Updated: Jan 16, 2014 livestrong.com
“…Leg curl and leg extension machines both exercise your legs, but each works muscles on different sides. Using a leg curl machine involves loading the muscles in the back or posterior of the leg. You either sit or lie down for this exercise, depending on the machine you use to bend your knee, or knee flexion. The leg extension machine involves straightening your leg against resistance and working the muscles on the front or anterior of the leg…

Seated Leg Press

How To: Seated Leg Press (Cybex)

Squats

Biomechanics

What Eccentric and Concentric Movements Are in a Squat? healthyliving.azcentral.com
“..

The squat is an effective leg-strengthening exercise if performed properly. Squats work virtually every muscle within your legs. When broken down into its components, the squat motion is more complex than it may seem. By being aware of both the eccentric and concentric movements in a squat, you can recognize the multiple muscles that are strengthened.
…”

What Muscles Are Used for Concentric Squats? : Online Personal Training

What Eccentric and Concentric Movements Are in a Squat? by MICHELLE MATTE Last Updated: Sep 11, 2017 livestrong.com
“..oncentric and Eccentric Muscle Actions

When squatting, your muscle actions occur in two phases. During the concentric, or shortening, phase enough force is generated by your muscles to overcome opposing forces and produce movement. During the eccentric phase, muscle tension is present, but at a lesser magnitude than the opposing forces as your muscles lengthen. A third action, isometric contraction, occurs when muscle tension is present but the muscles do not change length. When planning training programs, much attention is focused on the concentric phase of exercise. But in compound exercises like squats that involve multiple joints and muscles, a great deal of work is done eccentrically as the muscles lengthen to provide a braking mechanism that slows the rate of movement and protects the body against injury…”

squatsalphotobiz

Power Squats With Sal

Tips:

Power Squat, from youtube.com

What do you do for your lower body? for what sport?

FEET

*see Fitness: Various Feet Exercises goodnewshealthandfitness.wordpress.com

*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

*see Medical: Endocrine System goodnewshealthandfitness.wordpress.com

Common Injuries

– Shin Splints

What Are Shin Splints? – YouTube

How To : Cure Shin Splints Fast | 3 Best Ways – YouTube

Medial Tibial Stress Syndrome Tape Job Part 1 – YouTube

Anterior Shin Splints Treatment Stretches & Exercises – Ask … – YouTube

-Ankle Sprains
*see Medical: What are parts of the Skeletal System? goodnewshealthandfitness.wordpress.com

Ankle Sprain – Explained in a 90 seconds – YouTube

What Are The Types Of Ankle Sprains? – YouTube

-Achilles Tendonitis

Achilles Tendon rupture ,tear, tendonitis – Everything You … – YouTube

QuickFix™ Achilles Tendonitis – YouTube

– Plantar Fasciitis

How to Cure Plantar Fasciitis in 1 week – YouTube

Simple Stretching for Plantar Fasciitis – YouTube

Plyometrics

*see Fitness: Various Plyometric Training Exercises goodnewshealthandfitness.wordpress.com

Increasing Explosiveness w/ Lower Body Plyometric Exercises, Part 1 …

Brutal Lower Body Strength and Plyometrics – Power and … – YouTube

25 Lower Body Plyometric Exercises – YouTube

Jumping

Jumping Exercises fitnessblender.com
“..These are most effective when used to train a for specific motion used in the particular sport or activity you are training for, however, listed below are the best versions that don’t require any equipment and boost performance for a broad range of sports. For the most dramatic vertical and speed gains, wear a weighted vest while doing these movess…”

One Of The BEST Plyometric Workouts To Jump Higher! – YouTube

Top 5 Vertical Jump Plyometric Exercises – How To Jump … – YouTube

Bodyweight Lower Body Plyometrics: Jumping Exercises … – YouTube

The 10 Best Plyometric Exercises for Athletes Updated: January 31, 2017 stack.com
“..Performing plyometrics one to three times a week can increase your vertical jump and improve your speed and strength. The gains athletes make from plyometric training can directly translate to better performance on the field…”

Explosive Plyometric Workout Elizabeth Andrews by Elizabeth Andrews on March 15, 2016 acefitness.org
“..The following exercises are intended for the more advanced client. However, even explosive plyometrics can be progressed. The following workout demonstrates three levels of explosive plyometrics, which can be incorporated, as appropriate, into a client’s training program…’

Figure 10-7: Plyometric Drill Classification Model (Ch. 10: Resistance Training: Programming & Progressions pp. 364)

1. Jumps in Place

2. Single Linear Jumps

Single Linear Jump – YouTube

3. Multiple Linear Jumps

4. Muliti-Directional Jumps

Multi directional jumps – YouTube

5. Hops & Bounds

Forward Hops and Bounds – YouTube

Total-body Plyometrics Workout
Jacqueline Crockford by Jacqueline Crockford on July 14, 2014 acefitness.org

6. Depth Jumps

Depth Jumps – HASfit Plyometric Exercises – Jumping … – YouTube

Plyometrics | Jumping | Box Jumps – YouTube

plyometrics training to increase vertical jump

=>Common Injuries
*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

-infrapatellar tendinitis (“jumper’s knee”)

Patellar Tendonitis Jumper’s Knee – Everything You Need … – YouTube

Best Treatment For Patellar Tendonitis – YouTube

Agility

5 Challenging Agility Cone Drills – YouTube

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