Becoming a fit-mom can be challenging, but it is not impossible! Rachael Tucker, founder of Curved Fitness Personal Training, is here to teach moms how to successfully establish their workout habits from home and how to achieve a strong, tight core! Learn more at https://curvedfitness.com
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00:00 (grunting)
00:02 Woo, okay, my workout's not nice.
00:06 So many moms struggle to maintain a weekly workout,
00:09 but fitness trainer Rachel Tucker
00:10 is here with some mom-style tips to help us stay fit.
00:15 Let's first talk, you're a mom yourself.
00:18 You know how the schedule is of pretty much
00:21 running to any kind of classes,
00:23 doing anything with the kids and all that.
00:25 You kinda neglect yourself.
00:27 And then also too, you think,
00:28 well I'm running around, I'm getting fit, I'm okay,
00:30 I'm eating a salad, but no, that's not the fitness
00:33 that you need to have as a mom, am I right?
00:34 Doesn't quite cut it, yeah.
00:36 And as a mom of two boys, I completely understand
00:38 the unpredictability of a schedule when you have kids.
00:41 You know, you can have your workouts planned,
00:43 and then all of a sudden your child's throwing up
00:45 and you're like, okay, guess that's not happening.
00:46 Guess we're not going to spend class today.
00:47 Just happens a couple times, yeah.
00:49 So there's definitely three different things
00:51 that you can focus on as a mom
00:52 to make sure that you're able to
00:56 find that workout consistency
00:58 at least every week, maybe not every day.
01:00 But the first thing is you just wanna plan.
01:01 So you wanna make sure that you're taking
01:03 about 10 minutes every weekend
01:05 and just look at your week and put down a workout window
01:08 for every day of the week.
01:09 And then highlight the top three or four days
01:12 that you're gonna commit to.
01:13 That way you have those backups in place
01:15 in case those things happen
01:16 on the days you're planning on working out,
01:17 you have those backups in place.
01:19 And then the second thing would just be to keep it simple.
01:22 If you're just starting out,
01:23 if it's been more than three months of not working out,
01:26 don't go crazy off the bat, which is a big temptation.
01:29 When you wanna lose weight,
01:29 you're like, gotta get sweaty, gotta work hard.
01:32 But really just for that first four weeks,
01:33 take 30 minutes for your workout,
01:35 pick four full body exercises
01:37 and focus on establishing the habit and the consistency.
01:40 And then you can gradually build on the intensity.
01:43 I love it.
01:43 Can I say one thing that you said very important there,
01:45 and that is to make a schedule and just say,
01:47 moms, for your family,
01:50 you have to take this time to get your exercise in,
01:53 not just for health, but mentally too.
01:55 It kind of gives you a little break.
01:56 And you're saying that definitely helps out, doesn't it?
01:58 - Yeah, and it's big for mental health
01:59 and just getting that time alone, mental clarity.
02:02 There's so many like mental and health benefits
02:04 to exercising, not just fitness type stuff.
02:07 But yeah, and then if you're not feeling great
02:09 for the day that you have your workout planned,
02:11 you can always modify.
02:12 Just if you're not feeling a hundred percent, do a warmup,
02:14 do three exercises instead of all five.
02:16 - All right, so, and then you have some exercises
02:18 that we can do.
02:19 I know I'm not a mom or a dad,
02:20 but actually dads get involved too
02:21 to give mom that motivation.
02:23 So what do we got going on?
02:24 - I'm gonna talk actually about more core focus,
02:27 which is a big issue for moms.
02:29 I mean, childbirth and being pregnant,
02:32 all of that wreaks havoc on your core system
02:34 and your deep ab muscle,
02:35 as well as your pelvic floor muscles,
02:36 which are really important for just a strong core.
02:38 So with all of my clients,
02:40 I have always worked on doing a core activation workout,
02:43 and I'll kind of teach just the basics of that.
02:45 So to get started, we're gonna start with breathing.
02:48 So we're gonna take a nice deep breath.
02:51 Go ahead and just demonstrate.
02:53 - How's that?
02:54 - Not quite right.
02:55 - No, it's not.
02:56 - So a lot of the times we think we need to deep breath
03:00 with the chest.
03:01 But really we wanna use the diaphragm.
03:03 So your belly should actually be pushing out
03:05 when you take a deep breath
03:06 and your chest should not move.
03:08 Yeah, so I'll demonstrate sideways.
03:10 So your diaphragm pushes down.
03:12 And you actually will feel something in there.
03:18 - Okay. - Deep breath.
03:20 - Is that, yeah.
03:21 - So that's actually, your diaphragm
03:23 is part of your core system.
03:24 So you wanna make sure that you're using it
03:26 when you're doing this core activation.
03:28 So you always start with that belly pump breathing.
03:30 You breathe in with the belly.
03:32 And then you're gonna activate your transverse abdominis.
03:35 So that's your deepest layer muscle.
03:37 So you have your rectus abdominis,
03:38 which is like your six pack,
03:39 and then you have your obliques.
03:41 And then underneath all of that,
03:42 your transverse abdominis wraps around
03:44 kind of like a corset.
03:45 So when you breathe out or exhale,
03:47 you wanna think, like tightening in.
03:50 So you wanna think of someone tightening the strings
03:52 on that corset, and it's pressing and tightening in
03:55 around your waist.
03:56 - That is so amazing.
03:56 You know, as again, let's see, there it goes.
03:58 Mom and guys are, you know, mom and dads are different.
04:00 I was like, (gasps) like that.
04:01 You're going more use the abs here.
04:03 And there's some that she could do while she's, you know,
04:05 just pretty much maybe getting the kids ready
04:07 and for school or doing different things
04:09 or, you know, taking a little break.
04:11 So something like that.
04:12 - Exactly, and that's the good thing about it.
04:13 You can do it driving in the car, laying in bed.
04:15 Even if you just had a baby,
04:17 it's safe to start working
04:18 and rebuilding that core strength again.
04:20 And then as you kind of get used to that closing in,
04:24 you can think of the rib cage closing in.
04:26 You can work your way down to the hip bones
04:28 and you wanna imagine the hip bones closing in
04:30 as you exhale.
04:31 And that just kind of, you'll feel it.
04:32 The lower ab will really, like you'll feel that tightness.
04:35 And then you can kind of tie in the pelvic floor with that
04:38 by doing a Kegel hold on that exhale.
04:40 And all of that's gonna just really wake up
04:42 those muscles again
04:43 and kind of get that mind muscle connection.
04:45 So that way, when you're doing squats, any other exercise,
04:48 you have that stability and that strong support.
04:51 - I like it, Rachel, there you go.
04:52 I love it.
04:53 All right, you are now doing personal training for moms
04:55 and you do it online, you do do classes and stuff.
04:58 How can they get ahold of you?
05:00 - So you can get ahold on me through my website.
05:02 I have the website curvedwithadfitness.com.
05:07 And then I'm also on Instagram, rachel.thetrainer.
05:11 And then if you wanna dive in more
05:13 to this core activation work,
05:14 you can definitely go to my YouTube page,
05:16 which is Rachel Tucker Fit Mom Coaching,
05:19 and you'll see that core activation tutorial.
05:21 - You don't show you did lift and everything, amazing.
05:23 Thank you, Rachel, for stopping by.
05:24 - You're welcome, yeah, thank you for having me.
05:26 [BLANK_AUDIO]