大家好 我是教练 艾米·乔
Hi guys, trainer Amy Joe ,
here today we’re gonna do a little sit-down chat
about my best tips for busy moms.
If you’re trying to get into fitness,
if you’re into fitness
and you’re just trying to
find more time, be more organized,
get more fit but trying to juggle a family,
right here, I’m the girl to talk to.
So let’s chat about it let’s talk about it.
These are just my my fitness tips,
things that have worked well for me.
So take it or leave it.
But I think it’s also great to just share amongst other moms.
So even creating this video was really important to me
because I knew that other women would
comment on it and also share theirs.
And I’m open to hearing what you guys do as well.
We can always have room for improvement right.
So here’s just a few of the things that I do.
你知道的 为了照顾家庭 不仅要安排日程
You know to stay organized within my family, not only schedules
but food and, you know, how do I simplify
shopping, grocery shopping?
Also how do I fit in my workouts,
how do I consistently get those in?
So one of the things
that I do is make a workout schedule for myself.
So I think it’s really important to just schedule that time in
and obviously there’s gonna be days
where you got to go pick up your sick kid at school.
Or you know you have something else that comes up
work runs late,
your boss needs more something out of you.
It’s not always gonna happen but when you
schedule it in then
you’re able to really hold yourself accountable,
and schedule in rest days as well.
So if you feel like
this day you know I’ve got to get my kid to soccer
practice or basketball practice, I have to work all day.
I’ve got to do this,
there’s no time usually on a Friday.
Then schedule a rest day and just
don’t give your, don’t put pressure on yourself to
get something in that day, or it just becomes
a day that’s like okay I’m gonna get ten
minutes in right away in the morning and that’s all,
and then you’re okay with that.
因此 要提前计划 安排好休息日
So plan ahead, and schedule in your rest day,
that also can help.
Also I enjoy having a gym that has a daycare,
that’s also really helpful for me to rely on that,
and to know that I can go at anytime
when the daycare’s opening and you like that.
So something like that is really nice to
even just having your backpocket.
I do work out at home a lot,
but the more options that I have,
I found that I’ve utilized those and then there’s also like,
“Oh well that option didn’t happen,
so my workout is not happening at all”.
That has become a little bit more reliant
when I have a few different options.
Also having home equipment like I was just discussing.
I work out at home a lot
and it’s really helpful for me to know that
I can wake up in the morning and my house is quiet,
我可以喝点咖啡 吃点肉 喝些水
I can get some coffee and meat, some water,
and take often do, you know, a tredmill workout,
然后放好坐垫 壶铃 开始健身
and employ my mat, my kettlebells, my workout,
and get a lot done there.
So I would encourage you guys to invest in some home equipments.
你懂的 跑步机 或者壶铃
You know, treadmill, or kattlebells,
even a Spin Bike, things like that are space savers.
And they are not as expensive as you would think.
Especially how much time it’s gonna save you as well,
and utilize our videos,
utilize the ATHLETEANXX for women videos a lot
to see at-home ideas, and to get creative.
We have tons of them out there for you,
so utilize them, and put it on your schedule.
Also I think what would help is
if you remind yourself that if you are limited on time
that weigh training should come first,
I think that the biggest tip that I can give woman
is sometimes they feel like they don’t have enough time to get in a workout.
It’s like while you can get in a creative workout
in 20 to 30 minutes, you’re getting your heartrate up,
and you’re burning fat, you’re a with weight training.
So if you only have about 20 to 30 minutes,
focus on the weight first, focus on that as well.
Because of what it does to your hormones,
not only just increases muscle mass,
but it’s the way that your body response to a force,
in you being lifted in pressing against the force,
pressing against the weight.
There’s something about that
that really just creates endorphins and
helps increase the fat burning hormone.
So always just think if you have limited time,
put the weight training first.
How do I organize my family?
I think that one of the ways that I do that
is I make sure that I wake up earlier than everyone else.
That’s probably something that’s really work throughout for me,
is we all go to bed the same time at night,
but I make sure to
get up a little bit earlier than my family.
So I can get lunches made,
I can create my mental checklist for the day,
who’s picking up who, when,
who has lunch today that needs to be made,
I can make my own lunch,
and my husband’s lunch,
and then kind of even think about
an scheduling for dinner as well,
what’s going to be on the dinner list.
So sometimes you have to go day by day.
You know, this idea of meal prepping on Sunday,
that’s ideal and that’s in a perfect world.
But we don’t live in a perfect world,
and I think we put a lot of pressures on ourselves to be perfect.
That, sometimes you lose track of,
just being flexible as well.
So I like to have that little time in the morning to kind of do those things,
if it seems time already prepared for the night, throughout the day.
I think also a big thing is
realizing that it’s really…It’s not selfish that you’re working out.
Something that I hear a lot from friends or clients says,
“I feel selfish when I take time for me”.
好了 这并非自私 这是非常重要的事
Alright for the, it’s not selfish, it’s important.
Alright, so this is taking care of yourself
而且如果你想为家人 上司 朋友们
and if you want to be the best that you can be
for your family, for your employer, for your friends,
you need to still take care of yourself.
It doesn’t mean that you have to take one to two hours a day of working out.
But for you to schedule that in,
and for you to take time for yourself,
it’s really important, it’s not selfish.
So I would focus you, put you focus,
and you know, maybe translating that facts in issue for you.
I think that helps your outlook
on how much you’re putting into, you know, trying to find a workout,
so I think we also, we also find excuses, rather than finding solutions
to, you know, putting your health first.
And then, one of my other topics for my other tips is an instant pot.
I love instant pot,
I cook with it all the time.
I got mine from Amazon.
I think they’re amazing, literally.
鸡 鱼 你可以煮鸡蛋
Chicken, fish, you can boil eggs,
and in like zero to crazy minutes, it’s unbelievable.
It’s really time-efficient, and it comes out really well.
So you can take a frozen chicken, or a frozen steak,
and it’s like you’ve cooked it all day in the instant pot.
So that’s another tip I use a lot of that at home for cooking things.
So there’re a few of my ways that I’d like to stay organized,
how I fit my workout thing,
and also a few things of how I cooking in my kitchen,
and my favorite way to do that.
Comment below, this is like a great way for us to
be sharing tips with other moms.
So let’s start the conversation
and let’s start encouraging
and giving other moms other ways to be creative, be organized,
how do you fit your fitness into your life,
and what do you do for nutrition,
what do you do for your kids’ nutrition,
how do you pack their lunches,
and how do you stay organized in the food department.
I’d love to hear that from your guys.
Thanks for joining me today,
我是教练 也是一位母亲 艾米·乔
I am a trainer and mom, Amy Joe.
We’ll see you guys next time. Bye bye!
大家好 我是教练 艾米·乔