Sharing some of my favorite workout hacks for my busy mom friends out there. 

Hi friends! How’s the day going so far? We’re soaking up the rest of summer – I can’t believe the kids go back to school in early August!!- and have some dinner plans tonight.

For today’s post, I wanted to share some workout hacks for my busy mom friends, especially since we’re about to head back in to the busy back-to-school season.

Being a mom is a full-time job, and finding time for yourself, let alone for workouts, can feel impossible. However, staying active is crucial for your physical and mental well-being. It’s worth it to make it happen!

Here are some practical workout hacks to help you stay consistent with your fitness routine, even with a busy schedule.

Workout Hacks for Busy Moms

1. Prioritize Short Workouts

Focus on short, high-intensity workouts that can be done in 15-20 minutes. These sessions can be just as effective as longer workouts if done correctly.

Example: HIIT (High-Intensity Interval Training) is a great option. For instance, a 15-minute HIIT workout could involve 30 seconds of jumping jacks, 30 seconds of squats, 30 seconds of burpees, and 30 seconds of rest, repeated for 4-5 cycles. Alternatively, a Tabata workout involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 rounds.

Why It Works: Short workouts are easier to fit into a busy day and can provide similar benefits to longer sessions by boosting metabolism and increasing calorie burn. They are particularly effective for busy schedules because they maximize efficiency and impact in a limited time frame.

2. Schedule Workouts Like Appointments

Treat your workout time as an important appointment that cannot be missed. Schedule it into your calendar and set reminders. This is a gamechanger for me. Every Sunday, I sit and plan out my workout times and any classes I’ll be taking. Having it on the schedule means that I’ll stick with it.

Example: Use a digital calendar to block out 20-30 minutes each day dedicated to exercise. Whether it’s early in the morning before the household wakes up or in the evening after the kids go to bed, mark it as a non-negotiable commitment. Set alarms or reminders on your phone to ensure you stick to your plan.

Why It Works: By treating workout time as a scheduled event, you create a sense of accountability and make it a priority, just like any other important task. This helps establish a routine and reduces the likelihood of skipping your workouts.

3. Involve Your Kids

Turn your workout into a family activity. Involving your kids can make exercise more fun and less of a chore.

Example: Plan family activities like a walk in the park, a bike ride, or a dance-off in the living room. You can also find kid-friendly workout videos online that everyone can follow together. Incorporating physical activities into family time helps make exercise enjoyable and helps children understand the importance of staying active.

Why It Works: Involving your kids not only helps you get your exercise in but also sets a positive example about the importanc

Sharing a glimpse of how I structure my weekly workouts.

Hiiiii! How are you? I hope you’re having an amazing morning! We’re at Disneyland today and I can’t wait to ride all of the rides, eat Disney treats, and enjoy some fun memories with my favorite people.

While I won’t be getting in any *official* workouts this week, I’ll definitely be walking 20k steps per day (minus the long drive home). For today’s post, I thought i’d share a little bit about what my workouts have been like lately and how I structure my weeks.

It varies week by week, but here are some of the things I like to include:

3 strength classes – I’ll mix it up between F45, pure barre Define (my fave right now!), and Fit Team strength workouts (low-impact modifications)

1-2 hot yoga or barre classes (I teach barre every other week and do about 80% of the workout with the class)

1-2 cardio days on the Peloton and/or Sculpt Society (this link gets you a free trial on the app!)

1-2 days OFF

Week of workouts

Here’s what a week might look like:

Sunday: OFF

Monday: Hot yoga or power yoga

Tuesday: F45 total body or Fit Team total body

Wednesday: Peloton or Sculpt Society

Thursday: F45 legs or Fit Team legs 

Friday: pure barre (Define or Classic), or Pilates

Saturday: Hike, Sculpt Society, or off

I also walk Maisey every day (usually 1-2 miles around the neighborhood) or stroll on my walking pad during meetings

You might notice that it’s not a ton of cardio, and not a lot of interval training. I FINALLY feel like I’m in a place where I’m able to push myself a little with cardio again. Cardio releases histamine – it was a trigger for my eyes- and can also deplete you further when you have autoimmune symptoms. I noticed last year that I couldn’t push myself the way I used to because I’d be sore and exhausted for days. I also got sick twice after very hard workouts, which was unusual for me.

This kind of schedule has enabled me to stay active without overdoing it. It’s working for me right now 🙂

I’d love to hear how you structure your week of workouts!

If you need help setting up a workout plan, I have a freebie you can download here.

You can also try Fit Team free here! This is my full wellness hub with new strength workouts each month, a schedule for how to build your wekely plan (and substitute group classes), recipes, meal guides, educational modules, and playlists. Join the team here.

Have a great day and I’ll see ya soon!
xo

Gina

The post Week of workouts appeared first on The Fitnessista.

Hi friends! How’s the day going? Thank you so much for the beautiful birthday wishes for Miss P. I read them all to her and she loved them. (She also LOVED having everyone sing “Happy Birthday!”) I’ll be sure to recap the birthday festivities in one post after her party. 🙂 For today, I have a brand-new workout for you, combining two of my very favorite tools: the kettlebell and the TRX suspension trainer.

(Wearing Nikes, lulu crops, and this Zella tank which I later realized was inside-out for all of these pics. Derp. haha)

TRX Kettlebell Circuit Workout

Kettlebells and the TRX add an entirely different dimension to training, as they target our deep internal core stabilizers. You have to work harder to maintain balance or center of gravity with the kettlebell, and the TRX encourages a plank position for the exercises. You’re in a moving plank the entire time. These are excellent tools to to challenge yourself and keep your muscles guessing!

The workout is meant to be completed circuit-style, moving quickly from one set of exercises to the next. After you finish one round of the entire circuit, you have the option to move through it again 1-2 times for 3 total times.

What Is Power Circuit Workout

Here are a couple of interesting things about this circuit, which increase its *excitement*:

-It’s a longer circuit (11 exercises). This use uses quite a few unilateral movements, focusing on one side at a time. If you’re in a time pinch, you can do a couple of bilateral movements instead. (For the burpees, do regular, non-TRX burpees, and for the kettlebell squat and press, hold two kettlebells instead of one. Ditch one of the squat exercises if you’re trying to bring down the time.)

-Speaking of unilateral movements, this is SUCH a great way to train. If we’re always training both sides at the same time, it’s easy to depend on your stronger side, or ignore how each side is feeling. You may find that you can make simple tweaks to improve form because you’re really paying attention to the working muscles.

-It’s a leg crusher. These are challenging movements to work your entire body, with a lower body and glute emphasis. You’re welcome. Mauaha.

As always, talk with a doctor before making any fitness changes. Honor your body and modify as needed. This workout assumes that you’re comfortable working with the TRX and kettlebell, and know how to execute these moves safely. If you have any questions, please let me know, or ask a personal trainer at your local gym to help you. We are happy (and stoked!) for the opportunity to help others work out more safely.

Now, let’s move onto the workout!

(Pin for the next time you need some gym inspiration!)

Form cues and tips:

1. Squat and reach: step away from the TRX base point, holding onto the strap with one hand. Sink down into a squat (chest listed, and weight in your heels), as you tap your free hand to the floor. As you exhale to rise, squeeze your glutes, and “c

Sharing a combination row and strength workout that you can do at home or take to your next gym workout. Our favorite rower for our home gym is here!

Hi friends! Happy Monday! How’s the morning going so far? I hope you had a great weekend. We finished decorating (just need the tree!), had an amazing dinner at Vivace, and got together with some friends. It’s also been rainy here and lovely. I hope you had a great weekend, too!

For today’s post, I wanted to pay a tribute to a fitness tool that we’ve added to our home gym and that we absolutely LOVE: the Aviron! (<— that it my affiliate link and they’re having a Black Friday promo right now! It’s their only sale so far this entire year.) You can check out my full review of Aviron here. Since we added it to our routine, it’s been so amazing to have for at-home rowing workouts, especially since we can stream Amazon, Netflix, Hulu, and play games. I watched half of Les Miserables while getting in an excellent cardio workout.

My all-time favorite way to use the rower is for combo strength and cardio. I’ll do sprints or drills on the rower and alternate with total body strength training moves. It’s also amazing that you can use the seat almost like a Pilates reformer; I’ll often use it for sliding side lunges and pikes.

Here’s a workout that I’ve been enjoying lately! Give this at whirl at home or at your next gym session. As always, talk with a doctor before making any fitness or nutrition changes. Modify as needed and honor your body.

Row and strength combo workout

You’ll complete three rounds of each circuit, separating each circuit with a rowing drill that will increase your heart rate and give you an awesome sweat.

The exercises:

Rowing warmup 5-7 minutes

Take this time to set up proper form, focus on your breath, and get your mindset in the game for a great workout. Play a song that will pump you up!

Circuit 1:

Biceps curl to overhead press x 10

Starting Position: Stand with feet shoulder-width apart, holding dumbbells by your sides.

Biceps Curl: Curl the weights toward your shoulders, keeping elbows close to your body.

Overhead Press: Press the weights overhead, fully extending your arms.

Return: Lower the weights back to shoulder height, then down to the starting position.

Repetition: Complete 10 controlled curls and presses.

Goblet squat x 12

Hold a Dumbbell: Hold a dumbbell close to your chest with both hands.

Feet Placement: Stand with feet shoulder-width apart.

Squat Down: Lowe

Sharing some exciting exercises you can do with the cable machine.

Hi friends! How’s the day going? So happy you liked the chicken salad recipe!

So for today, let’s talk about this thing.

A long time ago, I wrote this post about the fairly intimidating cable machine. It kind of looks like a torture device. I also shared some of my favorite cable machine exercises.

I’ve found that it’s so easy to get into a gym routine and use the same tools for the same things. In order for me to really switch things up, I have to make a conscious effort. Today, per reader India’s request (thank you, India!) I thought I’d share some of the more unique uses for the cable machine.

Exciting Cable Machine Exercises

What Is A Cable Machine?

First of all, let’s go over the cable machine and what it is. It’s a piece of equipment (pic above) that you’ll see in almost every gym. The great thing about the cable machine is that it has adjustable pulleys so that you can target your entire body and do a variety of exercises. Pretty much any *traditional* strength training exercise can be done using the cable machine.

Are Cable Machines Effective

YES! You can adjust the resistance to make the exercise more challenging. With cable machines, you’re able to smoothly work through the fun range of motion for an exercise. I find that using this type of resistance encourages you to use your core to help stabilize. Make sure that you breathe as you brace your core and work through cable machine movements.

How To Use a Cable Machine

You’ll need to adjust the cable position, depending on the type of movement you plan to do. Overhead movements, like overhead triceps extensions and lat pulldowns, require the pulleys to be higher. Chest presses and flies require a mid-point setup. Deadlifts, biceps curls, and upright seated cable rows require a low setup.

Something to keep in mind: when you pull the prong out of the pulley system to slide it up or down, you’ll notice that the stack of weights for resistance will also move. An easy way to prevent this is to put your hand ON TOP of the stack of weights before adjusting the cable pulley. Keep your fingers away from the stack of weights. If it drops down, it can pinch your finger(s). If you need help with pulley setup, ask a trainer at your gym or studio and they will show you how to use it safely.

Here are some favorite exercises! I tried to choose exciting ones outside of the usual biceps curls, cable crossover,

Compound:

Squat and row

Source

Make sure to keep your weight in your heels