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    Exercising Mom: Practical Exercise Advice and Information for Moms
    Exercising Mom: Practical Exercise Advice and Information for Moms
    Exercising Mom: Practical Exercise Advice and Information for Moms
    Ebook97 pages1 hour

    Exercising Mom: Practical Exercise Advice and Information for Moms

    By Lisa Fleming

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    About this ebook

    Are you ready to become an Exercising Mom? Then this is the book for you; it was written by a mom (who is also a certified Health Coach) for moms. It's filled with practical advice and information to help you make and keep exercise a part of your busy life.

    In the book, Lisa discusses her secret weapons - moderation and consistency - and she explains her "3, 2, 1, Go!" philosophy for how to use these secret weapons. She also explains her Five "W" Approach for creating a personalized fitness plan.

    You’ll learn about healthy living, aerobic exercise, strength training, and fitness trends. There’s advice for choosing a gym and for creating a home gym. Plus, there are a variety of tips on how to incorporate exercise into your life and how to keep the motivation coming.
    The book includes planning pages to help you every step of the way. (If you'd like to print these pages, you can do so via a DropBox link that is included in the book.) You will start by taking a personal inventory, which is the building block for developing a successful fitness plan. Then you'll be guided through the process of becoming an Exercising Mom. Along the way, you'll receive plenty of practical tips and expertise for reaching your goal.

    "Exercising Mom" is a life-changing journey of fitness!

    LanguageEnglish
    PublisherLisa Fleming
    Release dateMay 5, 2016
    ISBN9781311804174
    Exercising Mom: Practical Exercise Advice and Information for Moms
    Author

    Lisa Fleming

    Lisa Fleming is a professional Health Coach who is certified by the American Council on Exercise (ACE). She lives in Virginia with her husband and three children. She enjoys reading, hiking, and traveling.

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      Book preview

      Exercising Mom - Lisa Fleming

      Exercising Mom

      Practical Exercise Advice and Information for Moms

      Lisa Fleming

      Certified Health Coach

      American Council on Exercise

      Copyright 2016

      Smashwords Edition, License Notes

      Thank you for downloading this ebook. This book remains the copyrighted property of the author and may not be redistributed to others for commercial or non-commercial purposes. If you enjoyed this book, please encourage your friends to download their own copy from their favorite authorized retailer. Thank you for your support.

      Table of Contents

      Preface

      Introduction

      Chapter 1: Healthy Lifestyle

      Chapter 2: Getting Started

      Chapter 3: Aerobic Exercise

      Chapter 4: Strength Training

      Chapter 5: Exercise Trends

      Chapter 6: The Right Gym

      Chapter 7: Your Workout Plan

      Chapter 8: Let the Journey Begin

      Appendix A: Exercising Mom Planning Pages

      Appendix B: Exercising Mom Activity Log

      Author Bio

      Preface

      I started exercising when I was 15 years old, back in the days of Jane Fonda exercise videos. One day when I was in our local drug store, a magazine named Shape caught my eye. It turned out to be the premier issue of Shape by Weider Publications. I read it cover-to-cover, and I was hooked. I knew then that I wanted fitness to be a permanent part of my life.

      And it has been for the past 35 years. Through the various stages of my life – high school, college, working full-time, graduate school, part-time working mom, stay-at-home mom – I have always found a way to include exercise.

      Exercise is one of my greatest passions, and it has enriched my life in countless ways. I want to share my love of exercising with moms like you, and hopefully, inspire you to make fitness part of your life. To that end, this book is filled with practical exercise advice and information for moms.

      I truly believe leading a healthy lifestyle that incorporates regular exercise is one of the best gifts we moms can give ourselves and our families. Get ready to begin your fitness journey!

      Lisa

      Introduction

      Are you ready to become an Exercising Mom? This book about exercising is written by a mom (me) for moms like you. It's filled with practical advice and information to help you make and keep exercise a part of your busy life.

      Like you, I'm a busy mom (of three kids, ages 17, 13 and 9). I know how hard it is to squeeze fitness into an already hectic day. Bus stop, car pool, errands, homework, sports, clubs, dinner – and working outside of the home for some of us moms, too. But I have found that it is possible, and even enjoyable, to fit exercising into my day. I've been doing it for many years. My secret weapons: moderation and consistency.

      Moderation

      Good news! You don't have to work out for hours on end in order to benefit from exercise. On the contrary, there is such a thing as working out too much. Think about what your mom likely told you when you were growing up and what you now may tell your own kids: everything in moderation.

      Consistency

      More good news! You don't have to work out every day in order to benefit from exercise. It's actually good for your body (and mind) to incorporate days of rest. However, the key is to be consistent. Skipping fitness for weeks at a time and then trying to make up for it by spending most of a weekend working out, just doesn't work. Now we moms know all about consistency. Whether we're setting a bed time, working on potty training or doing any of the other jobs moms do, consistency helps make it successful. It's the same for fitness.

      So, how much exercise do we need? The Centers for Disease Control and Prevention (CDC) states the following guidelines for women between the ages of 18 and 64:

      * 75-150 minutes of aerobic activity per week

      * 2 muscle strengthening workouts that include all major muscle groups each week

      If you split the aerobic activity into three sessions, that's 25-50 minutes per session. A strength training session that works all the major muscle groups will take anywhere from 30-60 minutes.

      3, 2, 1, Go!

      That's where my philosophy of 3, 2, 1, Go! comes from:

      3 aerobic activity sessions

      and

      2 strength training sessions

      in

      1 week

      Simple counting rules like this are effective for us moms when we're teaching our kids. They can certainly help us with our own endeavors, too. The point is that you don't have to go to extremes with fitness to reap the benefits. In other words:

      Moderation + Consistency = Winning Combination

      Are you ready to get started? This book is designed to be used in conjunction with the planning pages and activity log included as Appendices. (The pages can be printed through the following DropBox link: Exercising Mom Appendices) As you read Exercising Mom, use the corresponding planning pages to complete your fitness plan and then use the activity log to track your progress. Soon you'll be well on your way to becoming an Exercising Mom!

      Chapter 1: Healthy Lifestyle

      What is a healthy lifestyle? If you ask ten different moms this question, you'll get ten different answers.

      The answers will likely include specific behaviors that are part of healthy living. You may hear: eat healthy, exercise regularly, drink enough water, get adequate rest/sleep, reduce stress, find work-family balance, have a hobby you enjoy, spend time with friends, and more.

      Some of these behaviors improve our physical health, some improve our mental health, some improve our emotional health, and some improve multiple aspects of our health. So I like to think of a healthy lifestyle as one that incorporates behaviors that enrich me physically, mentally and emotionally.

      One thing I love about exercising regularly is that it improves all three components of health: physical, mental and emotional. In other words, it nourishes the body and the mind. Most of us know that aerobic exercise improves cardiovascular health, and weight training increases muscle and bone strength. But many people don't realize that exercise is also good for the mind. It improves brain function and protects against cognitive decline as we age. It also lifts our moods and balances our emotions.

      The interaction between the body and the mind is a two-way street. Positive changes to the body have positive effects on the mind and vice versa. So the benefits of exercise snowball and touch many areas of our lives.

      FOOD FOR THOUGHT

      Exercising and healthy

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