Fitness,  Life,  Motherhood

At-Home Fitness for the Busy Mom

Hello, Mamas!

My name is Courtney Hollenbeck, founder of the faith-based motivational blog, The Invisible Crown. Within that space, I try to encourage each woman to discover that ONE thing that is holding them back from becoming their best self… from feeling fully vibrant and free in this wonderful life that we have been given!

So often, health and fitness is the resounding answer I receive. Whether that is because you do not seem to have the time, resources, or you are unhappy with your postpartum bod (which… let’s pause there for just a second and give every woman a round of applause for carrying a human being inside of their own body. You are beautiful and an absolute masterpiece!)

Does your body look just like it did before children? Probably not.

Does it need to? NO WAY!

Do you want to have a little more energy, a few less aches and pains, a little more stamina, and feel like your clothes fit you better? Who doesn’t?

I am here to tell you that it is not necessary to take hours upon hours of every day or a fancy gym membership to make great strides in improving your overall health and wellness. I am a huge nerd when it comes to exercise, clean eating, healthy treats, and green products, so if you want to chat with someone and brainstorm, I am your gal! But today, I am zeroing in on one specific topic of FITNESS.

Let’s dive in and discuss some simple steps you can take right in your living room during nap time to feel like you are carving out a little bit of MOM time and improving your health along the way.

  1. Never underestimate the power of walking! I have cut back TREMENDOUSLY on my time spent working out since I now have an almost 2 year old daughter. Not only was it not sustainable for energy and time purposes with her, but I was overtraining. Add that exhaustion in on top of the postpartum hormones, and you have a sad, hangry mama. Now, I only work out 2 or maybe 3 days a week, and I walk as much as possible in between! WALK WALK WALK!
  2. Never stay in one position too long. If you find yourself sitting for an extended amount of time, stand up. Find yourself standing for a long time, take a break and sit or get down on the floor and play with your kids. Alternate constantly throughout the day. I have found it helpful to even program a few helpful alarms in my phone as a reminder to change positions. A nice little byproduct is your body will thank you, but most likely you will be more intentional and present and not get caught up in one activity for too long. (For instance, have I been sitting and looking at my phone for too long? Let’s go play blocks. Have I been cleaning the house too obsessively? Let’s sit and read a book. Have I been playing on the ground for a good chunk of time? Let them play independently while I straighten the house!)
  3. Drink at least half (ideally MORE) of your body weight in water throughout the day! And yes, I said WATER. This does not include coffee, juice, energy drinks, smoothies, shakes, or even tea. I drink coffee and tea, but my water intake is in ADDITION to those beverages. This is not a specifically fitness-related tidbit of information, but staying hydrated is key for all of your other body functions to work properly, as well as giving you the energy you need for that workout.

Below, I have designed a mini at-home workout that is all bodyweight movement, which means you do not need ANY equipment. As always, I have to state that I am not a medical professional, so please consult your general care practitioner before you begin any workout regime.

This workout will take you 18 minutes total. It does not include a warm-up or cool down, but I recommend that you do some simple walking in place, jogging in place, jumping jacks, and light stretching beforehand.

Invisible Crown Workout

Set a timer on your phone for 3 minutes. Do each move for 30 seconds. Rest for one minute. Move on to the next block of moves. Start the timer over. Moves for 30 seconds, rest for 1 minute.

Block 1

Jumping Jacks

Air Squats

Jumping Jacks

Air Squats

Rest

Block 2

Jog in Place

Reverse Lunges

Jog in Place

Reverse Lunges

Rest

Block 3

Air Jump Rope

Tricep Dips

Air Jump Rope

Tricep Dips

Rest

Go back to the beginning and repeat the entire workout once more. Optional dance party to your favorite song for a nice sweaty finisher to your workout! ☺

If any of these moves seem too high impact for you, sub out for an easier move. For instance, simply walking with high knees, step and kick, or step and toe tap are great alternatives. If you come follow me over at my page, I am sure there will be more workouts coming your way once I launch my website!

I hope that you find time to carve out a little movement into your day, so you can nourish and strengthen this wonderful body that God gave you. In doing so, I guarantee you will become that much more energized and healthy for your family, as well! Let’s knock down the stumbling block of fitness TOGETHER and discover our unique individual invisible crowns.

Courtney Hollenbeck is a wife, mom of a feisty almost 2 year old, and blogger at The Invisible Crown Blog. She gives insight and encouragement on food, fitness, and family all through the lens of the gospel in order to help women become their best selves.