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Fab Fit Momma

Fab Fit Momma

Total Body Toning Workout

April 9, 2018

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Hi gorgeous! Tone, firm, and strengthen your body with this full body toning workout. Eight exercises that will thoroughly engage your muscles and leave you with a full body glow.  All you need is a set of dumbbells, water, and a yoga mat. Let’s get ready to work that beautiful body from head to toe.  

1.) Backwards Lunge with Bicep Curl and Overhead Press

Grab your set of dumbbells and stand with weights at your side. Step one foot back in a backwards lunge and curl as you go down, and then press the weights above your head into the press.  Then back up. Make sure to drive all your weight into your front foot.

Alternate sides for 30 seconds.



2.) Forward Raises:

Stand with dumbbells hanging down in front of you.  (For an extra ab challenge stand on one leg and switch halfway through) Lift dumbbells forward with palm side down.

Do this for 30 seconds.

3.)  Punch It Out

Stand legs shoulder width apart in a squat.  Hold your dumbbells at chest level and punch across your body.

Alternate sides for 30 seconds.

4.) Plank Row and Booty Lift

Come down in a plank position and bring your dumbbells with you. Hold your plank with your booty down and row your elbow up and then other arm.  Then lift one leg at a time up and back down.

Do this for 30 seconds.



 

5.)  Jump Tucks

Stay in plank position and jump tuck your knees in and back out to plank.

Do this for 30 seconds.

6.) Rock the Boat

Sit down and grab a weight.  You can either leave your feet on the floor or lift them, but put a slight bend in your knees and lean back a bit while keeping your back straight. Start with your weight in the middle and then move it side to side.

Do this for 30 Seconds.



7.) Bridge Press

Lay down on your back with your knees bent and weights in hand.  Lift your booty off the floor into a bridge and lift your weights up into a press. When you go down bring your weights down.

Do this for 30 seconds.

8.) Bridge with Tricep Extension

Stay in bridge, but walk your feet a little closer to your booty. This time hold your bridge and lift your weights over your head and bend at your elbows, then lift weights back up for a tricep extension. Make sure to keep your elbows in one place.

Do this for 30 seconds.

Way to kick butt Momma Sitas! If you’re really feeling it go through this 2-3 times!

With Grace and Gumption,

Megan

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Fab Fit Momma

5 Tips to Stay a Healthy Momma

April 4, 2018

Photo Cred: @kristalee.photography

This post may contain affiliate links. Please read my disclosure policy for more information.

 

When I get on social media I see all of these moms killing it on the looks scale all while getting their personal agendas done, packing the perfect, organic lunches and still making time to work out.

After my first kid, I would still have a lot of time to do things for myself and workout an hour or more but since we had our second my life has changed dramatically.  There is another human wanting more of me and sometimes I just want to sit on the couch during nap time and do absolutely NOTHING!  Good news is I have found a way to do workouts and still have time to do all the other things I have on my list for the day.



Working out is great but there is a lot more to it than just hitting the gym.  Our bodies have been chosen to be the superhumans who get to juggle their own wants and needs as well as their tiny humans, their husbands, and anyone else in their lives want and needs. We need to be the best we can be to take on all these wants and needs that are being thrown our way.   So I have come up with five tips to help stay a healthier Momma/Superhuman.

HIIT is High-Intesity Interval Training.  It is a form of interval training that is built to get your heart rate up and burn more fat in less time.  These can range anywhere from 15-30 minutes.  It puts our bodies in EPOC (excess post-exercise oxygen consumption) which will leave your body burning calories throughout the rest of the day.

These little beauties are my life saver if you don’t have time to go for a run or a gym class just do a quick HIIT workout.  They are wonderful because it not only increases your metabolism but it is also quick and convenient and you don’t need any equipment. If you need some inspiration follow me on Pinterest. I have a few boards with HIIT workouts, Toning, Cardio, and some Yoga. Click here to head on over to Pinterest.

This usually scares off women.  When we hear the words ‘tone’ or ‘weights’ we think huge and muscular.  What momma wants to look like the Incredible Hulk?  Toning is something that can help women stay strong and burn calories.  All you need is a set of weights and water.  If you do not have weights, your body weight will work as well. Going through a few toning exercises along with some cardio helps us boost our metabolism and look and feel our best.  When we throw in some toning we are getting more calorie-torching bang for our buck.  It’ll keep your body working long after you’ve stopped working out.

 

 I usually do a HIIT workout or go for a run and then do a short toning workout.  They provide a perfect balance to our cardio workouts.  I mean who doesn’t want to increase lean body mass and burn calories more efficiently? I know I do!

Now this one I have a hard time with a lot of times because, honestly, I love coffee and Dr. Pepper wayyy too much!.  If I could, I would drink these two all day but I don’t have that luxury. Your body loses water constantly through breathing, sweating, and digestion so it is important that we rehydrate.  Not to mention as women we need all the help we can get with that water weight. Ugh (insert eye roll here).

It is recommended that you drink half your body weight in ounces.  Someone who weighs 130lbs should be drinking about 65 oz of water.  If water is hard to drink because the taste is so boring spice it up! You can infuse different fruit combinations to help the taste. I struggle to reach my goal ounces throughout the day when I get busy or I just lose count of how many ounces I have drank.  I found something that has helped me keep count and stay on track.  I purchased a water bottle that has times of the day on it to help set a goal of how much water I should drink by that time.  If you are interested,  Here is one. So lets do our bodies a favor and replenish it.



 

This is tough for moms constantly on the go or working or just staying busy with the tiny humans.  Eating lean protein helps keep calories low and fuels our bodies.  Greens help fuel our bodies and get rid of toxins. They are packed with nutrients.  They are also full of fiber to help those of us who are on the struggle bus in that department.  We should try to aim for 2-3 cups of veggies a day.

With a healthier balanced diet we will not just start to look better but we will feel better.  Your body will thank you for taking care of it by fueling it with good foods.  It’s easier to do than we think.  For example, I always do better maintaining this diet if I meal prep my lunches on a Sunday or Monday for the week.  You can do it Momma.

I do not do well in this department… at ALL!  Now, I can go on and on about how much sleep our bodies need, and how if we don’t get enough sleep then our bodies struggle functioning properly during the day, and how if we have rest we can all be the very best mommas we could possibly be, and this is all very true…BUUUT if I am being honest, those moments when I can sleep are like GOLD.  Moments without kids means moments to myself!!! Say WHAAATTT? Is that a thing?

So yes, our bodies need rest and we should all get it but honestly if I can get a moment to myself then I am going to Carpe Diem that sucka and get crazy. Maybe I’ll watch a show that doesn’t include dogs running around town saving the day? Or maybe I will run a bath or read or workout?  Who knows? The possibilities are ENDLESS!!

So while sleep is important, self-care is just as important.  Take time to do something you enjoy or pamper yourself.  When you have tiny creatures hanging all over you and demanding every ounce of you all day, you need those little moments.  These moments are what help keep you sane and help you not lose yourself.

I would love to tell you I succeed…no not succeed…EXCEL in all these areas, but alas, I do not.  Remember, yes you are a mom and you love your tiny humans more than life itself, but you’re not just a mom. You are so much more, you are your own person who needs things too.  So take those moments and remember who you are.  You are loved, you are a super human, you are special, and most of all you kick rear everyday from the time you wake up to the time you go to sleep.So Carpe Diem momma sita.

With Grace and Gumption,

Megan

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