The WebMD Healthy You Challenge: Two Mom Makeovers
WebMD's expert team helps two crazy-busy mothers transform their eating, workout, and life routines.
Help! I'm Starving for Me-Time continued...
The trainer's advice
Start by breaking down your weight loss into manageable goals. Instead of
saying "I want to lose 50 pounds," start by aiming for 210. When you get there,
set your goal to get below 200. When you reach 199, buy yourself something nice
to celebrate. You need many mini-steps, as opposed to one big goal that looks
like Mt. Everest.
Since you don't like going to the gym, I've designed a simple workout
routine for you that you can do at home and won't take up too much of your
time. The fact that you did crew and ski racing shows that you have
coordination going for you -- it won't take you too long to get back into the
swing of things.
Doing the following workout three times a week is a good start.
Polly's workout plan:
•10 push-ups on the side of the coffee table. If you're not used to
working out, doing a push-up from a more elevated position is easier than doing
one flat on the floor. Rest your palms on the edge of the table and extend your
body; push up just as you would from the floor. If it's too hard, try a higher
surface -- even the counter -- to begin.
•10 squats. You can hold a water bottle in each hand and do bicep curls with
them as you do each squat.
•10 reps rotating side plank, each side. Get into "plank" position: as if
you're at the top of a push-up, arms fully extended. Then, shifting your weight
to one arm, reach the other toward the sky, rotating your upper body sideways
at the waist while keeping your lower body/feet mostly in position. Slowly move
back to plank and on to the other side. If you can't do a side plank on the
floor, lean your weight-bearing arm on a table, desk, or counter.
•10 crunches (easier on your lower back than sit-ups). Lie down with arms
across your chest with fingers lightly rested on collarbone and knees bent with
feet up in the air. Bring your chest up toward the knees and hold for two
Repeat this routine three to five times, with short, active cardio breaks in
Don't sit on the couch and rest. Walk, jog, jump rope, or do jumping jacks
for five minutes. Then, repeat the routine. With cardio, time is key. The more
you do, the more calories you burn.
You might want to find a personal trainer who can come to the house twice a
week for the first couple of weeks to get you started and to make sure that you
are doing things right.
After that, you can check in once a month for an updated workout as you make