my fitness routine
Exercise has always been a big part of my life. Growing up I was a competitive dancer, and involved in multiple sports. That continued into college, where I was the libero for my volleyball team. Now as a mother with 2 young kids, a part-time teaching gig, a health and wellness business, and a blog, finding time to work out has been challenging, but not impossible. All it takes is some planning and creativity, and most importantly, finding an exercise routine that excites me. I'd like to share my fitness routine, in hopes that it will help someone who is struggling to fit exercise into their life!
WHEN?
The biggest question for a parent of young children is when a workout can be squeezed into the day. Before Teddy came along, I found it easiest to get my workout done while Pippa was napping. Sometimes I would even have her exercise alongside me! With 2 littles, that strategy becomes more challenging. I decided the most productive time of day for me to workout would be in the evenings after the kids are in bed. I'm not missing out on any time with them, and my husband can actually be at home. I make it to the gym 2 nights during the week, and early Saturday mornings. I'm even looking to add a 4th day now that we're falling into a routine!
WHERE?
I made the decision to join a gym about 2 months after Teddy was born. Our home is not conducive to me working out while the kids are sleeping, and I really wanted to take my fitness to the next level. A gym just made the most sense to me.
WHAT?
So what is my workout routine? What does a week's worth of fitness look like for me?
For awhile I was focused on HIIT cardio workouts using the treadmill, but I was bored out of my mind. After doing some of my own research, I decided to start lifting heavy weights again. As a college athlete I had followed a lifting program, but in the five years since then I haven't picked up anything heavier than a 10 pound dumbbell (besides my children).
I do about 20 minutes of lifting, followed by 15 minutes of plyometrics. For example, if I focus on arms and shoulders in my lifting routine, I will do lower body plyos like box jumps, tuck jumps, and vertical jumps. My workouts are short and efficient, written out a notecard at the beginning of the week so I'm in and out in 45 minutes or so.
As for cardio, I think my daily 2 mile walk with the double stroller and the dog counts. I love that time for personal development podcasts, or just enjoying the sunshine and nature!
There are some awesome resources online with sample weight lifting programs, and I would be lying if I said I didn't have to look up certain exercises on YouTube before heading to the gym. (I'm by no means an expert - just someone who loves to move and sweat!)
NUTRIENT TIMING
So this is actually a fairly new concept to me, and I still have a lot to learn about it, but I really want to capitalize on the short time I have at the gym with my food and supplements. I go right after dinner, so I'm naturally getting carbs and protein from whatever I've cooked that day to give me a burst of energy during my workout.
On the way to the gym and during my workout I sip on an all natural sports drink to hydrate, fuel my performance, and replace electrolytes. I love that it doesn't have any artificial colors or flavors, and is enriched with vitamins. I follow up my workout with a high-quality protein shake to rebuild muscles.
Here are some articles I read on nutrient timing:
Food Rules for Strength Training -
Nutrient Timing for Optimal Performance -
I would love to hear how everyone else squeezes workouts in with a busy schedule! Do you use nutrient timing? If so, any tips?