The Musings of a Working Mom

As a Registered Dietitian, I often get asked by women (and men) what kind of "diet" should they follow to lose weight.  Well guess what?  Dieting is not key to weight loss!  Matter of fact, one of the biggest mistakes people make in their weight loss journey, is that they drastically cut calories while increasing physical activity in the hopes of losing weight.  Here is a great article (courtesy of Oxygen Magazine) that explains why cutting calories can actually hurt your weight loss efforts. http://www.oxygenmag.com.au/Nutrition/tabid/620/entryid/1458/YOUR-EAT-MORE-TO-STAY-FIT-FOR-LIFE-PLAN.aspx YOUR “EAT MORE TO STAY FIT FOR LIFE” PLAN Posted in [ Uncategorized ]  By  Oxygen Magazine YOUR “EAT MORE TO STAY FIT FOR LIFE” PLAN Are you undereating? If so, you’re not alone. In fact, among active women it’s a more common problem than you think. Here, the signs and a plan to fix it. BY JENNIFER SYGO, MSC, RD Fuelling your metabolism Your bod...

One of the most important things to have while working out to lose weight (or be healthy) is to have a workout buddy, someone who motivates you and pushes you when you feel like giving up.  For me, it's my husband.  A couple of years ago he committed himself to the P90X routines.  He did his workouts religiously (even while I was in the hospital after I had my 3rd child, he asked if he could leave my bedside to go to the gym and do his workout for the day - now thats commitment!).   So one day, my husband showed me a workout that his friend had sent him.  It was from the Jan/Feb 2012 Mens Health magazine called the 2012 Spartacus Workout (there is also a 2013 version which is different but not bad).  This workout is a HIIT type of workout - high intensity interval training.  Each exercise is performed for 40 seconds with 20 seconds rest.  You continue on to the next exercise until all 10 exercises are completed and then you rest for 2 minutes. ...

I know, I know...we never have enough time to exercise.  There just aren't enough hours in the day to do what we need to do, especially for ourselves.  But no need to make any more excuses, here are some effective and butt-kicking moves that will give you the results you want and in 10 minutes! The only equipment you need: 1) enough room to move, and 2) a Superband or elastic loop.  To get the max effect of these work outs, knock out as many reps as you can of each exercise in 1 minute.  Then immediately start the exercise - no rest between sets is the key.  If you feel strong enough after your first round, start a second round performing each exercise in 1-minute intervals with no rest between sets. Aim to do this workout 3 times per week making sure that you leave a day of rest between workouts. So no more excuses....all it takes is 10 minutes and the thought of looking good in your bathing suit this summer.  Happy Working-Out!! Self Magaz...

It's January 2013 - Have you made your New Years resolutions yet?  Have you broken any of them or abandoned them yet?  Fear not - Shape magazine has compiled a list of 50 easy ways you can get super fit in 2013!  They cover all the basic topics including health, nutrition, weight loss, fitness, motivation, recovery, and all the info you need to help you stay fit, lose the weight you've been trying to get rid of, and keep it off for good.  Get moving and get to it! http://www.shape.com/fitness/workouts/50-ways-get-super-fit-year

You don't have time to hit the gym and squeeze in a 45 minute workout??  No problem - here is a great workout you can do at home in as little as 20 minutes.  You want more of a challenge?  Repeat the plan and you have a fat-blasting, high-intensity, lose-your-breath (and your lunch) workout!  I love these kind of workout plans!  Do this workout 3 times a week and watch the pounds melt off.  Enjoy.... http://www.shape.com/fitness/workouts/blast-fat-home-tabata-training

I know that there are some mom's out there that either don't have the time to make it to the gym or don't feel comfortable working out with other people...and that's OK.  I have a couple of great sites that you can get a great workout all in the privacy of your own home, and with very little equipment required. The first site is Bodyrock.tv .  This free site is great.  They provide you challenging and quick exercises. You can get a great workout in as little as 12 minutes!!  But don't get me wrong, just because your workout is done in 12 minutes, doesn't mean that you aren't going to work out so hard that you think you might throw up!  YEP...you are going to work your butt off but it will all be worth it in the end.  Also keep in mind that if you find the exercises to be too challenging, not to worry and definitely don't quit.  There are modifications for every exercise, and you can work up to doing...

So we've all been here before...can't seem to lose those last 10 lbs even though you've been following the same diet (or eating the same "healthy" foods) and working out each week doing the same thing (i.e. cardio and weights) - but who likes to do the same thing day in and day out? After all, we are creatures of habits!  We don't like change - we don't want to change. We like to stay within our comfort zones.  We like doing the same thing because we know what to expect and we know how to do it and it's easy...but think of it this way - it's like driving the same path home every day and realizing that you have no recollection of even driving home because you've gotten so used to driving it that it doesn't even register to your brain that you did it.  Well the same theory applies to dieting and exercising!! Our metabolism and muscles need change - they crave it.  Eating the same foods and doing the same exercises leads to inefficient sti...

As we busy mom's know all too well - time is our enemy.  There are not enough hours in the day to get done what needs to be done, especially fitting in a great workout!  Oh but there is now - and there is an app for that!!  It's called NTC - Nike Training Club and it's a free app for iPhones (I'm not sure about the availability of this app for other phones but just check and see if it's available for your phone).  I love this app because you can choose what type of workout you want (i.e. high interval cardio drills to slim down, light weights and intervals to add definition, increased weights and reps to build strength, or 15-minute workouts to target specific areas). Once you select the type of workout you want, you then select what fitness level you are at - beginner, intermediate or advanced.  The next step is to choose your workout based on how long you want to workout for - 15, 30 or 45 minutes.  And man do these workouts kick your butt!!  ...