Fitness in Five Minute

I'm sitting on the back porch enjoying my morning coffee.  I just finished stretching and slathering my left quad with icy/hot and I'm trying to decide if I should go out for 4 miles now or wait until sunset on the lake.  And we have been talking about how much non-exercise exercise is involved in vacation!  The stairs to the dock and the lake, the walking around town and around the wineries and all of the little extra things that just don't happen while sitting in an office chair all day long.  This post is filled with great ways to turn ordinary moments into something extra!  Please enjoy!!!

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Happy Little Feet - Fitness In 5 Minutes

I have been a fitness fanatic since I was little. My grade 8 birthday present was an aerobic step and the Reebok video. This thrilled me to the moon. Over the years my love for fitness has grown and grown as I have taken many fitness instruction classes including Stott Pilates. Every day I work out before the little ones wake up.  Everyone can tell the days Mommy slept in by her miserable demeanor. Still, I find that it is nice during the day to add a little extra, especially on the days when I have missed my morning routine.

Fitness is cumulative. This means you do not need to run on treadmill for 45 min straight to get a good work out in. All the snippets throughout the day add up!! Good news for busy people everywhere. I find doing 1 -5 min bursts throughout the day energizes me as well as gives the kids a good laugh. It also relieves stress. So after one of your "senior business meetings", aka debates over washing hands, you do one of these quick works outs and you are less likely to commit and criminal offence:

1) Stairs: 

Climb the stairs 2 at a time. This engages hamstring muscles more and is a simple way to increase the burn.

2) Dance freeze. 

So simple and yet a success every time. The kids love it . We all dance like maniacs jumping, arm pumping, hip thrusting you name it. I do it all in the name of fitness. I thought about making a video but I did not want to end up on some reality show for delusional people.....On second thought how much money would that get me? Perhaps I should reconsider.

3) When you bend down to pick up stuff under couches, do push ups. 

I am not sure how many times I bend down to pick up bits of Kleenex, toys, or thawed peas. I do not dare count for fear of  my sanity but I do know that it is a lot more fun if I incorporate a push up or 3 every time I get down to the ground. 

Level one push up keep your knees on ground

Level  two legs straight knees off ground

Level three one leg in the air hips level to ground.

For all levels, do not let your lower back collapse to the floor use your abs to hold your body straight. Hands under shoulders, go as low as you are comfortable with. 

4) Plank kisses: 

Another fun way to work the upper body is to lie kids down and kiss bellies. My kids love this I line them up and kiss them like crazy while holding the plank position.

Level 1 On forearms abs pulled in, body in a straight line.

Level  2 Hand under shoulders abs pulled in, body in a straight line.

5) Microwave cardio: 

When ever I use the Microwave I jump, run or squat on the spot. Sometimes breaking out the crazy dance is also fun. This counts as cardio and is a great way to beat the lunch hour crabbiness from hungry children and tired Mommies. For those of you at work perhaps keep your dancing minimum as you may not want to end up unemployed. Unless, of course you dance for a living.

6) Piggy back: 

If at all possible carry your child in carrier. Carrying an extra 10 pounds can help burn up to 25% more calories! This does not mean an all you can eat  buffet but it does help get the body moving and as a bonus, one less child to watch. This is why I always carry two! However if you have back problems this may not be for you. I have pony legs so aside from looking as wide as I am tall, it works out quite well.

7) Squat:

 When you are at a park or on the phone instead of sitting watching or listening, get up and move.

Squats are a girl's or guy's best friend. They help shape up that derrière and luckily they are big muscle so as a bonus, working them burns more calories.

With your legs hip width apart, bend your knees  and lower your body as if you were going to sit into a chair. Do not let your knees come over the tops of your shoe laces.

8) Half Roll back: 

When lying down with kids do sit ups. This is my favourite one, it is fun for little ones because you can play with them and not get hit in the face with heavy objects..... This may not be a problem for everyone.

Sit with legs hip width apart or together. Imagine you are shaping your back into a C as your reach forward with your arms over your legs. Pull in your abs. Then slowly roll away from your thighs maintaining the C shape only go as low as you can while maintaining good posture. Once you find your abs are no longer connected ( the abs have popped out or you are having a hard time holding position  stop. Return to start position.

Once you have mastered this you can roll down and reach behind you imagine picking an apple from behind and then rolling back up to put in front.

9) Dip it: A great way to work the triceps (the back of the arm) is to do triceps dips on park benches Chairs. Toning up the back of your arm will help lifting heavy children or groceries and help you not cringe when you see yourself in the mirror.

Place your hands on the chair or a bench with your palms facing down.  Your hands should be shoulder width apart. Bend at the knees keeping your legs should at a 90-degree angle. Lower body down while exhaling and counting to 2. Do not allow shoulders to "shrug".

10) Hit the wall: 

Wall push ups with a clap. These are fun and great if push ups are hard on your wrists.

I find sneaking in these bits and pieces of fitness really brightens my day. The kids love to participate and are proud of their accomplishments. It is amazing how much fitness you can squeeze in when you use the opportunities throughout the day and try and include the kids! 

Every day is an adventure

Rhiannon Faragher is a stay at home mother of four. She has taken numerous fitness instructor courses over the years including STOTT intensive mat plus level 1 and 2 as well as Intensive reformer 1.  She has instructed at clubs across Canada. She loves  family, cooking and literature. She is the author of the blog: Happy Little Feet

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