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适合兼顾工作和家庭的妈妈(所有忙碌女性)的7个健身技巧! – 译学馆
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适合兼顾工作和家庭的妈妈(所有忙碌女性)的7个健身技巧!

7 Best Fitness Hacks for Busy Moms (OR ANY BUSY WOMAN!!)

大家好 我是教练 艾米·乔
Hi guys, trainer Amy Joe ,
今天 我们要坐下来聊一聊
here today we’re gonna do a little sit-down chat
聊一下对于忙碌妈妈们而言 我的最佳小窍门
about my best tips for busy moms.
如果你打算健身
If you’re trying to get into fitness,
如果你正在健身
if you’re into fitness
而且你正试着抽出更多时间
and you’re just trying to
更有安排地去塑身
find more time, be more organized,
但还试图兼顾家庭
get more fit but trying to juggle a family,
就在这 我就是你要找的人
right here, I’m the girl to talk to.
那么我们来聊聊 讨论一下这件事
So let’s chat about it let’s talk about it.
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这些就是我的健身小窍门
These are just my my fitness tips,
这对我来说非常有效果
things that have worked well for me.
你用不用都可以
So take it or leave it.
但我觉得与其他妈妈们分享这些窍门也不错
But I think it’s also great to just share amongst other moms.
所以哪怕只是做这个视频对我都真的很重要
So even creating this video was really important to me
因为我知道其他女性会
because I knew that other women would
作出评论 也会分享她们的建议
comment on it and also share theirs.
我也乐于了解各位是怎么做的
And I’m open to hearing what you guys do as well.
我们总是能够发现进步的空间 对吧
We can always have room for improvement right.
那么这里是我做的一些事
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
还要安排饮食 你知道
but food and, you know, how do I simplify
我是如何简化购物 杂货店购物的?
shopping, grocery shopping?
还有我是怎样健身
Also how do I fit in my workouts,
怎样坚持把健身加入日程的吗?
how do I consistently get those in?
那么我做的其中一件事
So one of the things
就是为自己制定一个健身计划
that I do is make a workout schedule for myself.
我觉得安排上健身的时间真的很重要
So I think it’s really important to just schedule that time in
很明显 总会有几天
and obviously there’s gonna be days
孩子生病了 你得去学校接人
where you got to go pick up your sick kid at school.
或者你知道 还会冒出别的事情
Or you know you have something else that comes up
下班迟了
work runs late,
老板想要你多做点事情
your boss needs more something out of you.
并不总是这样
It’s not always gonna happen but when you
但是当你计划好以后
schedule it in then
你就能够真真正正地做到对自己负责
you’re able to really hold yourself accountable,
休息日也得计划好
and schedule in rest days as well.
因此 如果你感觉
So if you feel like
这一天 我得送孩子去练足球或篮球
this day you know I’ve got to get my kid to soccer
我得全天工作
practice or basketball practice, I have to work all day.
我得做这个
I’ve got to do this,
通常周五没有空闲时间
there’s no time usually on a Friday.
然后安排一个休息日
Then schedule a rest day and just
而且不要在那一天
don’t give your, don’t put pressure on yourself to
给自己施加压力去做某事
get something in that day, or it just becomes
或者这一天就像 好吧
a day that’s like okay I’m gonna get ten
我早晨抽出10分钟来锻炼 就行了
minutes in right away in the morning and that’s all,
然后你会觉得这样不错
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,
这也很有用
that also can help.
我也喜欢去有日托的健身馆
Also I enjoy having a gym that has a daycare,
依赖日托所 我也真的受助良多
that’s also really helpful for me to rely on that,
让我知道 日托所开门的时候
and to know that I can go at anytime
我能随时去健身 你会喜欢这样的
when the daycare’s opening and you like that.
所以类似事情真的很棒
So something like that is really nice to
哪怕只是有个婴儿背袋也很不错
even just having your backpocket.
我确实经常在家里健身
I do work out at home a lot,
但是我拥有的选择越多
but the more options that I have,
我发现我有过那些选择 然后也会像是
I found that I’ve utilized those and then there’s also like,
“哦 那个还没有选过
“Oh well that option didn’t happen,
所以我根本没有健身过”
so my workout is not happening at all”.
当我有几个不同的选择之后
That has become a little bit more reliant
健身就更依赖于此了
when I have a few different options.
我也有家用健身器就像我刚刚讨论的
Also having home equipment like I was just discussing.
我经常在家里健身
I work out at home a lot
对我很有帮助的是 我知道
and it’s really helpful for me to know that
我可以早上醒来后 家里很安静
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,
然后经常做一些跑步机训练 你知道的
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,
做很多练习
and get a lot done there.
所以我鼓励各位买一些家用健身器
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,
甚至一辆动感单车 类似的东西都能节约空间
even a Spin Bike, things like that are space savers.
而且他们没有你想象得那么贵
And they are not as expensive as you would think.
尤其是你想想看这也能节省多少时间
Especially how much time it’s gonna save you as well,
而且要好好利用我们的视频
and utilize our videos,
好好利用ATHLETEANXX上专门为女士定做的视频
utilize the ATHLETEANXX for women videos a lot
去看看在家健身的办法 让自己变得有创意
to see at-home ideas, and to get creative.
我们为你准备了海量视频
We have tons of them out there for you,
那么好好利用吧 把它列入你的计划中
so utilize them, and put it on your schedule.
我还觉得 会有帮助的一件事是
Also I think what would help is
如果你提醒自己时间有限
if you remind yourself that if you are limited on time
应该首先进行举重训练
that weigh training should come first,
我觉得我能给女性们的最好建议就是
I think that the biggest tip that I can give woman
有时她们觉得时间不足以计划健身
is sometimes they feel like they don’t have enough time to get in a workout.
就好像 当你可以在20到30分钟内
It’s like while you can get in a creative workout
进行创意健身 你会心跳加速
in 20 to 30 minutes, you’re getting your heartrate up,
你会燃烧脂肪 你在进行一个举重训练
and you’re burning fat, you’re a with weight training.
所以如果你只有大约20到30分钟的话
So if you only have about 20 to 30 minutes,
首先要专注体重 也专注举重训练
focus on the weight first, focus on that as well.
因为它对你的荷尔蒙起的作用
Because of what it does to your hormones,
不仅增加了肌肉重量
not only just increases muscle mass,
也是身体对施加力的回应方式
but it’s the way that your body response to a force,
你举重来对抗压力
in you being lifted in pressing against the force,
对抗重量
pressing against the weight.
与之有关的某事物
There’s something about that
就真的产生了安多芬
that really just creates endorphins and
并有助于增加燃烧脂肪的荷尔蒙
helps increase the fat burning hormone.
所以记住如果你时间有限
So always just think if you have limited time,
把举重训练放在第一位
put the weight training first.
我是如何安排我的家庭的?
How do I organize my family?
我觉得我用的其中一个方法就是
I think that one of the ways that I do that
确保我比其他人起得早
is I make sure that I wake up earlier than everyone else.
有一件可能真的对我很有用的事
That’s probably something that’s really work throughout for me,
就是晚上我们都同时上床睡觉
is we all go to bed the same time at night,
但是我能保证
but I make sure to
比家里人起得早一点
get up a little bit earlier than my family.
那么我就可以准备好午餐
So I can get lunches made,
我可以在心里做一个日常备忘录
I can create my mental checklist for the day,
谁要去接谁 什么时候
who’s picking up who, when,
今天要为谁准备午餐
who has lunch today that needs to be made,
我可以准备自己的午餐
I can make my own lunch,
和我老公的午餐
and my husband’s lunch,
接着甚至也可以想想
and then kind of even think about
晚餐的安排
an scheduling for dinner as well,
晚餐可以吃什么
what’s going to be on the dinner list.
所以有时候你得一天天来
So sometimes you have to go day by day.
你懂的 周日进行餐前准备的想法
You know, this idea of meal prepping on Sunday,
很理想化 存在于完美的世界里
that’s ideal and that’s in a perfect world.
但我们并非生活在一个完美的世界
But we don’t live in a perfect world,
我觉得我们为求完美给了自己太多压力
and I think we put a lot of pressures on ourselves to be perfect.
有时候你也迷失了方向
That, sometimes you lose track of,
不知道如何灵活应变
just being flexible as well.
因此如果在晚上白天 似乎都没了空闲
So I like to have that little time in the morning to kind of do those things,
我就喜欢在早晨有点时间来做这些事
if it seems time already prepared for the night, throughout the day.
我还觉得很重要的一件事是
I think also a big thing is
要意识到 健身真的不是一件自私的事
realizing that it’s really…It’s not selfish that you’re working out.
我常从朋友和客户那里听到
Something that I hear a lot from friends or clients says,
“花时间在自己身上 我就感觉很自私”
“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.
对么 这是关心照顾你自己
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
尽力做到最好
for your family, for your employer, for your friends,
你仍然需要照顾好自己
you need to still take care of yourself.
并不是说 你每天得花1到2个小时去健身
It doesn’t mean that you have to take one to two hours a day of working out.
但是你得把它放在计划中
But for you to schedule that in,
花时间在自己身上
and for you to take time for yourself,
这真的很重要 这不是自私
it’s really important, it’s not selfish.
所以我要让你专注
So I would focus you, put you focus,
也许会给你解释那些争论不休的事情
and you know, maybe translating that facts in issue for you.
我觉得这能让你大概了解
I think that helps your outlook
为找到一种健身方式 你要付出多少努力
on how much you’re putting into, you know, trying to find a workout,
所以我觉得除了解决方法 我们还会找到理由
so I think we also, we also find excuses, rather than finding solutions
来让你把健康放在第一位
to, you know, putting your health first.
然后 有关其他建议的话题之一是电压力锅
And then, one of my other topics for my other tips is an instant pot.
我喜欢电压力锅
I love instant pot,
我一直用它来煮东西
I cook with it all the time.
我的压力锅是从亚马逊上买的
I got mine from Amazon.
它们太神奇了 毫不夸张
I think they’re amazing, literally.
鸡 鱼 你可以煮鸡蛋
Chicken, fish, you can boil eggs,
花几分钟就好 太不可思议了
and in like zero to crazy minutes, it’s unbelievable.
真的很省时 做出来也很好吃
It’s really time-efficient, and it comes out really well.
所以你可以放一块冷冻鸡肉 或冷冻牛排
So you can take a frozen chicken, or a frozen steak,
在压力锅里 就好像你已经煮了一整天
and it’s like you’ve cooked it all day in the instant pot.
所以这是我在家烹饪时常用的另一个窍门
So that’s another tip I use a lot of that at home for cooking things.
我有一些喜欢的方式 来让生活有条有理
So there’re a few of my ways that I’d like to stay organized,
安排自己的健身计划
how I fit my workout thing,
也有一些下厨做饭的经验
and also a few things of how I cooking in my kitchen,
以及我最喜欢的烹饪方式
and my favorite way to do that.
在下方评论吧 感觉这是个好办法
Comment below, this is like a great way for us to
我们能与其他妈妈共享窍门
be sharing tips with other moms.
所以让我们开始交谈
So let’s start the conversation
鼓励其他妈妈们
and let’s start encouraging
告诉她们发挥创意 规划生活的其他办法
and giving other moms other ways to be creative, be organized,
说说你是怎样在生活中安排健身的
how do you fit your fitness into your life,
你怎么补充营养
and what do you do for nutrition,
又怎么补充孩子的营养
what do you do for your kids’ nutrition,
怎么为他们准备午餐
how do you pack their lunches,
你怎么把食物区域安排得井井有条
and how do you stay organized in the food department.
我很乐意听到各位的建议
I’d love to hear that from your guys.
感谢收看
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.
各位下次见 拜拜!
We’ll see you guys next time. Bye bye!

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视频概述

忙碌的妈妈也可以有时间去健身

听录译者

Ayan

翻译译者

Ayan

审核员

审核员WY

视频来源

https://www.youtube.com/watch?v=-DxbafRQX5g

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