Getting Back into Fitness

Leslie Gordon Christie, also known as 'The Buff Mom,' helps a viewer get back on track with her fitness routine after a busy summer 

Leslie Gordon Christie
www.thebuffmom.com

• Warm up, 5 to 10 minutes
• Take it slow, listen to your body
• Focus on Form
• Drink Water
• Cool down and Stretch
• Let your body recover (day between workouts for resistance)
• Plan Workouts
• Set Goals, Positive Mindset

Three different types of circuits

Perform each circuit twice.
Rep range is light weight, high reps, 12 to 15.
2 to 3 times a week, progress to four times a week

Circuit #1: Squats with Ball / Rows with Bands
Cardio: moderate, three to five minutes.
 
Squats with Ball
As multi-joint lower body exercise, the squats work glutes, quads, hams and calves. This is a way to target the entire lower body in one shot! Using the ball against a wall will ensure the participant maintains proper form throughout the entire exercise. If you've been away from training, it's easy to forget about proper form. PROGRESS: Take away the ball, use bands as resistance or dumbbells.
 
Rows with Band
As busy moms we tend to do a lot of slouching, especially if you’ve been away from exercise for a while. Strengthening the back muscles, and stretching out the chest, will help to pull the shoulders back and improve posture. Using bands for this exercise is a good way to remind the participant about proper form and ensure the focus in on the back muscles and not the arms. PROGRESS: Bent over rows with dumbbells once form is mastered.
 
Cardio: 3 to 5 minutes
If you are just returning to exercise, it’s important to take it slow. Short bursts of cardio are a good way to ease back into steady state cardio as it’s suitable for all levels of fitness. Walking, light jogging, or light skipping are all suitable options (A reminder to the participant to contract the core throughout the entire exercise to keep your body in proper alignment.)  For those who do not have a treadmill or cardio equipment at home, I have included options.

Cardio:
Low impact jacks
shadow boxing
 
Circuit #2: Stationary Lunges/ Push Ups
 
Stationary Lunges
Stability, balance, and strength are all great benefits of the lunge. This is an excellent way to train the entire lower body and also bring back your co-ordination. For those just returning to exercise, use a broom stick to help you maintain tall posture and balance.  PROGRESS: Once the new form has been mastered, increase the intensity by doing walking lunges or stationary lunges with weights.
 
Pushups from knees
This compound exercise is a great way to bring back upper body strength as the pushup targets  the chest, shoulders, triceps, back and core. It can be done anywhere and require no equipment, just proper form. This is also the base move for many advanced moves like burpees, mountain climbers, and ab jacks.
 
Cardio: 3 to 5 minutes (hold each for :45, repeat circuit)
Shuffles
Light football run or walk
 
Circuit #3: Plank / Side Plank
 
Plank:
This is a must for all those returning to exercise after a break because the plank engages all of your muscles including the back, the arms and shoulders and legs. A strong core will allow you to hold proper form throughout your workout as well as make everyday activities easier, and prevent injury.
 
Side Plank:
This is a simple and effective move to increase hip strength and stability. This is an essential move for those just returning to exercises as weak hips can be a factor in knee or lower leg pain. * This is especially important for anyone who likes to run as weak hips change lower leg mechanics and this may cause injury.

Tips for Success:

1. Eat breakfast: research shows breakfast eaters are leaner.
2. Sip water throughout the day: often times we think we're hungry when we're actually thirsty.
3. Resistance train three to four times a week (home or gym). For maximum results add three sessions of 20 to 30 minutes of cardio.
4. Ditch processed high-sugar foods and replace with lean protein (esp. after workout) whole grains, fruits and veggies.
5. Believe that you can! Adopt a positive mindset.