As the weather cools, more and more excuses cross our lips as to why we can’t train, especially with little ones in tow. So even though you may have heard some of these before I am going to remind you why the top 5 excuses mean jack.
Well yeah it is cold but only compared to our summer. Compared to the rest of the world (which more and more Australians now come from) Australia’s winter is relative mild and a great climate for outdoor training. When the sun is shining, its actually quite pleasant outdoors, especially if you are working hard enough. And btw, fitness apparel has come a long way, you can buy all kinds of long sleeved, thumb loops, ear warmers, long tights, anything to keep your pokey bits and extremities warm.
Too cold for the baby outside
I think being outside in the winter sun with appropriate clothing for an hour or so could arguably be considered healthier for them than being cooped up in heating and stale air all day long.
Besides they love it. There are so many fabulous pram sleeping bags, suits, beanies, pram covers than there used to be, babies can be snug as a bug in a rug in the outdoors now.
Well at least you’re honest. But the feeling of going always outweighs the feeling of not going, if you’re looking to feel good. I’ve never heard anyone say I’m so glad I didn’t go workout”, have you?
It’s too hard
Nothing worth having is easy. If you want to feel energised, look good, lose weight, build strength, trust your body, feel like you again after baby, you have to do some work. The upshot to that is, the more you do it, the easier it gets.
I’ll start again in spring
Why? Winter is a great time to start. The hard work and basework are done by spring and rather than try to remove the winter bulge you can immediately see the benefits of your training.
Point is, there is no need to stop once it cools, on the contrary now is the time to commit to start or stay on track. If you would like to see how enjoyable winter training can be, email us to get started today.
Traditional sit-ups or crunches place large amounts of stress on the lower spine and neck. As a new mum you generally already hold tension in these areas from all the bending, lifting, changing, feeding, driving, washing, typing, cooking, cleaning you do each day in your new role as mum.
Sore lower backs are common for new mums from a weak core after birth. If you have a sore back situps and crunches will not help. You need to focus on gently building up overall core strength to strengthen and connect the pelvic region, hips and spine which all work together for good back health, posture, fitness and wellbeing.
Six pack – schmix pack! Sure working your rectus abdominus muscle hard in conjunction with a lean diet is what contributes to a ‘six pack’, but as above you really don’t strengthen your deep functional muscles or core from sit-ups which are far more important for functional movement for mums.
Havoc on the Pelvic floor – too much pressure bearing down for situps or crunches without suitable core support can have an adverse effect on your already tired and recovering pelvic floor. Better to avoid the risk and work on your core.
Instead of hitting the mat to do sit-ups and crunches, try a few core stabilizing movements to get better use of your too precious time to exercise. These exercises are easier on your back and more effectively strengthen your abdomen as well as your whole core and back support system.
Plank pose, or holding a high pushup position, works your core. Hold your shoulders, hips and feet in a straight line for as long as you can then rest.
Side plank working your obliques- similar to a plank pose hold a straight line between shoulders hips and feet whilst open to the side supporting yourself with one arm. Swap sides.
Lying leg extension is the bomb for new mums. Lying on your back with knees bent, gently outstretch one leg to just above the floor then slowly return to starting position. Alternate legs.
Demonstrations on the above are on the video link attached or the Bounce Back abs toolkit cheat sheet.
If I say Tabata what do you think of? A sauce, a type of sausage or some kind of home renovating product?
Tabata is a form of high intensity interval training that ultimately improves endurance. It teaches your body to tolerate lactic acid. When you train in a high-intensity zone, your threshold becomes higher. It also keeps your metabolism running on high gear. One of the greatest benefits of this kind of high intensity training is that your body keeps burning fat for up to 24 hours after your workout. Now who doesn’t like the sound of that?
Some more great benefits of Tabata: It’s easy to plan, easy to do, and you don’t need much space or any fancy equipment. Just your body and a clock will do the trick.
Tabata works in four-minute intervals of 20 seconds work 10 seconds rest, it’s that easy. Why 16 minutes you may ask, well that’s because it’s usually done with just 4 exercises in rotation.
There are no limits to what you can use and you can tailor it to target the body area you are working on as well as general fitness improvement. Just pick four exercises, do a quick warm up and go for it. (Although as your trainer I encourage an up and down element to your choices for that little extra oomph!)
Static sprint/lying leg extensions/high knees or step shuffle/plank
Watch the clock – 20 seconds work on 1st exercise, rest for 10 seconds while setting up for the next exercise.
Be ready to go right on ten. Keep rotating through the set for 8 rounds of each.
Have a good stretch after the session.
Tabata is not recommended for beginners and best used if you have a moderate level of fitness. I’m sure like most of my clients you will love the challenge and be thrilled that it only takes 16 minutes. But go hard. Make it the full 20 seconds of work and no longer than 10 rest. If you include 1-2 tabata sessions into your weekly routine you will certainly start to see and feel results in a few weeks.