#155 - Hot Mom Summer 2022: Getting in Shape without a Babysitter
Tired of feeling worn down and unhealthy? If you’re out of breath, out of shape, and ready for a change, listen up, Moms! There’s still time to get on track and tone up for summer. The best part is, you can prioritize fitness even without a babysitter. Learn how to restructure your day and be intentional about diet and exercise. Start warming up for a fantastic hot mom summer 2022!
Warm Up for Hot Mom Summer 2022
Whether you recently had a baby or your baby is ten years old, you can be healthy and fit this summer. If this seems impossible now, you’re running out of excuses because health and fitness is attainable no matter your current shape or lifestyle. You may be a stay at home mom who rarely gets a break from the kids, or a working mom who is constantly on-the-go and craving family time. Contrary to what you may expect, working hard and eating less caffeine/sugar actually gives you an energy boost and increased stamina. Follow this plan to get into shape without needing a babysitter or sacrificing time with your kids.
Before jumping in, you can start warming up like this:
Mental Warm-Up for Fitness
Define your motive for getting fit: Preventing health issues? Setting a good example? Wearing pre-pregnancy clothing?
Adopt positive thinking: Instead of “losing weight by cutting the junk food”, think “gaining muscle and feeling better”
Develop a running creed - what guiding principle will run through your mind as you’re running to the best you?
Educate yourself on health: read Run To The Best You blog and listen to podcast episodes from Coach Tadris
Browse recipes and meal plans that avoid or limit inflammatory foods: Soy, Dairy, Sugar, Alcohol, Legumes, and Grains
Place your workout clothes and sneakers in a visible location for easy access
Explore local options for cross training, such as swimming, cycling, yoga, or using a gym
Plan your routes for running and consider the best times of day to avoid traffic and heat (learn tips for running in summer)
Schedule Workouts for Hot Mom Summer 2022
Aim to do a scheduled cardio workout at least 3 times a week, and work on cross training the other days. We recommend choosing one day each weekend to rest and recover. If you’re local, you’re invited to test out our Run/Walk Club which meets on Tuesdays and Thursdays in Galloway or another nearby location. Let Coach Tadris know when you plan on joining us and he’ll give you the info! You can also participate virtually if you do not live nearby. Get in touch to find out how! Send a message
Special offer for moms joining the Run/Walk Club:
Use Coupon Code FIRST50 to save 50% on first month of group cardio meets!
Mark the Calendar and Set Alarms
Whether you’re a paper calendar kind of girl or you do everything electronically, it’s necessary that you add your workouts to your calendar and/or set alarms to keep you on track with your new fitness routine. Until it becomes a well ingrained habit, keep your workouts top of mind so you don’t procrastinate or forget about getting active each day.
Sunday: Cardio - run or speed walk/30 minutes (or rest)
Monday: Crosstrain - light exercise/45 minutes
Tuesday: Cardio - run or speed walk/30 minutes
Wednesday: Crosstrain - light exercise/45 minutes
Thursday: Cardio - run or speed walk/30 minutes
Friday: Crosstrain - light exercise/45 minutes
Saturday: Cardio - run or speed walk/30 minutes (or rest)
Workout with your Kids this Summer
This approach is specifically designed to plan around your kids so you won’t need to find a babysitter. Your Hot Mom Summer 2022 workout strategy will depend on the ages of your kids and your weekly routine. Here are some ideas for working out with your kids:
Take a fast walk or run with a jogging stroller - preferably during naptime if the ride will ease your baby to sleep
Bike ride with the kids on their own bikes or riding in a seat attachment or a bicycle trailer for kids
Swim laps around the pool while playing lifeguard with your family
Host a pushups/situps competition with your older kids - it’s a great way to develop friendly competition
Do body weight training in your air conditioned living room while your kids watch a movie - here’s a list of 53 exercises!
Use a jumping rope while your kids play with sidewalk chalk
Do jumping jacks while pushing the swing at the playground - squeeze in two or three between each push
Work on your core with yoga or another floor workout after you tuck your kids into bed
If you have a treadmill or elliptical machine at home, it’s easy to build cardio in while your kids are safely occupied
Jog on the boardwalk or walk along the sand if you’re fortunate to live in a beach town
Practice shooting a basketball with your kids or playing catch with a baseball at a park or in your yard
Make fitness a “we” thing - create a culture of health among family members because you’re leaving a legacy
Celebrate your healthy choices - recognize each other for the hard work you’re doing and reward yourself from time to time
Biggest takeaway: aim to inspire your children to become runners, not to create resentment for you leaving them behind
Overhaul your Kitchen for Hot Mom Summer
Coach Tadris Parker (Keep Calm and Run To The Best You) is famous for saying “you can’t outrun a bad diet” and even though he’s not the original author of that quote, he wants his clients to take this very seriously. Every health plan for every client always begins with analyzing the person’s diet and making adjustments that will support their running and health goals. Do you want to work hard and get your best hot mom body? Do you want to feel energized and happy this summer? You need to get real about eating!
Here are five practical tips that will get you back into shape:
Stick to the Mediterranean-style of cooking this summer - think of less meat and more fish, less carbs and more fresh produce
Drink WATER and cut everything else besides a morning coffee (ONE coffee, once a day, be careful with cream and sugar!)
Stop buying snacks that will derail your health plan. Keep healthier options for the kids so it’ll be okay if you “share” them ;)
Try adopting the two meals a day plan because you’re going to be less hungry this summer and you’ll feel less bogged down
Take the 30-day health challenge because this elimination diet will reveal which inflammatory foods are problematic for you
You are going to crush it this summer, Hot Mom!
At Run To The Best You, we really believe in you. You have what it takes to lose weight, feel great, and lead the way for a healthier family! We’ve helped people start running in their sixties, people who needed to fix poor diets to alleviate suffering, people diagnosed with diabetes and rheumatoid arthritis who took control over their health. You can do this, whether you’re free to leave home or whether you’re busy taking care of several children.
Need support? We can work together! Contact Coach Tadris Parker and fill out a few survey questions so he knows how to help you. Our Run/Walk Club meets up twice a week in South Jersey (Atlantic County NJ) and you’re welcome to participate for free once or twice to see how you like it. You can meet up with other hot moms and regular everyday people who are running and walking and eating for better health. You will feel welcome and comfortable here, no matter where you’re starting - and please bring the kids!
Side note: Locals, ask Coach Tadris about the upcoming family fun training nights. Besides training for your first 5k with us, we have family themed game nights such as; Kickball, Ultimate Freebie, Volleyball and more!
Run/Walk Club meets three times per week all summer long! Coupon Code FIRST50 saves 50% on your first month