Want to ramp up your fitness so that you see real results? Follow our 8 tips to get yourself (and the scales) moving.
Give it your all
You’ve committed to taking the time to exercise, so don’t waste it by going at 60% effort.
We’ve all seen people on the treadmill walking at the same pace as someone in the supermarket.
This is not the time to catch up on phone calls either.
Unless you’re huffing and puffing, it’s unlikely that you are doing enough to really shift the weight.
Likewise, don’t spend the first half of your workout getting your headphones working and the music just right. Just get moving!
But don’t go overboard
At the same time, if you push yourself to the point where you almost throw up, or worse, do yourself an injury, you won’t be doing yourself any favours.
You need to find your own middle ground, where you are ‘feeling the burn’ without feeling like you are going to fall down.
You don’t need to go full throttle at every single workout, but if you aim for around 3 out of 5 sessions to be high energy you would be on the right track.
Get the right footwear
The right shoes can make such a difference to your comfort levels while exercising, and can also prevent injury.
You may need different shoes depending on the exercise you are doing. For instance you need a supportive running shoe if you are running outdoors, whereas if you are attending a dance class you would be better off in a more flexible shoe that allows you to move about more easily.
When trying out new shoes, take it easy and just wear them for a short burst of exercise (as opposed to wearing new shoes while you tackle your first 5km marathon).
Don’t expect to see results instantly
When you try out a new exercise, such as yoga or Pilates, you might be looking forward to feeling more flexible and less stressed.
But the positive benefits of exercise are not often seen after just one or two (or even 5 or 6) sessions.
You will need to stick with your new workout for several months before you really start to see the results.
Get fitted for a sports bra
Sports bras make for a more comfortable workout as they support you so much more than a regular bra can.
They also prevent the dreaded ‘sag’ as they stop the breasts from bouncing during exercise.
Depending on how much training you are doing, you may need to look at replacing your sports bra every 9-12 months as they lose their elasticity over time.
Avoid the same old same old
If you are going for a run every afternoon – good on you! But doing the same old exercise on loop can have its disadvantages. After time, you are quite likely to get bored and may even feel like you want to stop exercising altogether.
As well, after a time the body adjusts to the repeated exercise and the benefits tend to fade into the sunset.
So enjoy your runs, but add in a few other workouts such as weights, a class, or some bike riding to keep your motivation high and your results will follow.
Be prepared with other options
Have you ever found yourself speeding around a carpark trying to find a spot so that you can make it to Spin class, only to find you’re a few minutes late and a bike short?
That’s no reason to turn around and head out the door. Always have a plan B for when things don’t work out the way you had planned.
So if your outdoor jog has been dampened by a thunderstorm, why not hit the gym instead and do a class? Or if your class is full, why not set yourself up a circuit that you can do on the cardio floor.
Remember to cool down
At the end of your workout, give your body the chance to stretch out and cool down. Stretching is what actually improves your flexibility. It can also improve your posture and help to relieve stress. Downward dog anyone?
And to see more of our exercise advice and videos click here – plus preview our Exercise DVD below
The Post Pregnancy Exercise DVD
Trying to fit in exercise when you are a busy mum is often easier said than done, but The Healthy Mummy Post Pregnancy Exercise DVD has been created to help mums fit in exercise at home and can be done in bite sized chunks when it suits them.
The DVD provides 6 safe and effective workout which are 10-15 minute in length and that target specific areas of a woman’s body to strengthen it, tone it up as well as helping to improve the fitness levels of mums performing the DVD.
The exercises in The Healthy Mummy Post Pregnancy Exercise DVD are effective and safe and Lisa will guide you through each of the workouts. As well as assisting in the improvement of your overall fitness levels, the workouts in the DVD will also help in the burning of calories, the improvement of your core strength and the strengthening of your pelvic floor.
The six workouts are broken down into 10 and 15 minute sections that you can do when it suits you – or if you have the time and energy you can do the DVD as one 70 minute continuous workout. The Healthy Mummy Post Pregnancy Exercise DVD also covers special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.
[pb_vidembed title=”” caption=”” url=”http://www.youtube.com/watch?v=dFzzPjQdLnQ” type=”yt” w=”580″ h=”485″]
The Workout Summary
- 15 Minute Low Impact cardio workout – The Low Impact Cardio routine will improve your fitness and energy levels, as well as burning calories, while avoiding stress on your body – in particular, your vulnerable pelvic floor. This workout will put you on the path to being a fitter, leaner and more energetic version of you.
- 15 Minute toning cardio workout – By combining a low impact cardio conditioning routine with light resistance training, this energetic workout will make your heart and lungs stronger while burning calories and toning your arms, legs and butt. This is a great addition to the low impact routine, or as a stand-alone cardio option with the added bonus of arm and leg toning.
- 10 Minute upper Body workout – Conditioning your upper body will not only have you feeling and looking stronger, it will provide postural strengthening to combat stress on your upper back. You will also benefit from increased muscle stamina and definition, allowing you to keep up with your little ones.
- 10 Minute Lower Body workout – Hone in on your butt and legs with this lower body strengthening workout. It will have you looking and feeling strong, toned and energised.
- 10 Minute Abs, Back & core workout – The abdominal, back and core muscles are at the centre of a healthy body. With these safe and effective exercises, you will improve your posture, help alleviate back pain and strengthen your pelvic floor while you regain your waist and condition your abs and back.
- 10 Minute Stretch & Relax- Lengthen your muscles and relax your mind and body as you calmly and quietly stretch your body, top to toe.
You can purchase the DVD here for $39.99
PLUS…See our special section covering all you need to know on special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.
We hope you enjoy The Healthy Mummy Post Pregnancy Exercise DVD and, as always, we love customer feedback so please get in touch.
Questions & Answers
For all the commonly asked questions about exercise and the DVD including special post natal conditions, when you can start and exercises for tummy fat please click here
GET YOUR 10% DISCOUNT
If you are ready to lose weight then the Lose Baby Weight plans offer a healthy and safe exercise and diet routine and you can get a 10% discount by using code LOYALTY at the checkout
PLUS our BEST SELLING 28 Day Diet & Exercise Plan has now launched as a 200pg Printed Book and you can get your copy here
Click HERE to see our shop
