Mamas I am so excited to share Sarah Bockstahler with you! We happen to be friends in real life and I just adore her, she’s such an inspiration to get me to workout. I love her at home workout videos where her baby is running around in the background, it’s a total NO EXCUSES reminder to me to just get movin.
Here she is to share some awesome workouts.
Hi mamas I would like to introduce myself I am Sarah Bockstahler, the mama behind the gram of @_Sarahbockstahler. I am also the creator behind the blog www.raise-them-wild.com and I also have a fitness Youtube channel.
I am a full time mom, part time respiratory therapist, a former personal trainer, and former bikini competitor. I created raise-them-wild to share my motherhood journey, my quick in-home workouts, recipes, and more.
Prior to becoming a mom, I pretty much lived in the gym. I would spend about an hour lifting weights and an hour of cardio. Kind of crazy now when I think back on it! On top of that I was a personal trainer, so I spent the rest of my day training clients.
Since then I have changed career paths, but I feel like I learned a lot of valuable information that I could share with not only moms, but other people who are interested in working out and becoming a better version of themselves.
I am going to share with you 3 of my favorite exercises that I like to incorporate into many of my workout routines. For me I like my workouts to be efficient as possible. As a mom, my time is limited. I need to burn the most amount of calories in the least amount of time, because I constantly have a needy child attached to my leg.
Squat & Press
Squat and press is one of my favorite exercises. It essentially works all major muscle groups. It works your legs, glutes, core, arms, and shoulders.
To perform this exercise, grab a pair of dumbbells. Start out with a light pair of weights, but once you get the hang of it increasing the amount of weights you lift will burn more calories just make sure you are not sacrificing your form.
Hold the weights at shoulder level, hinge from those hips, sit your hips back and perform your squat. Focus on keeping your chest up, and your core tight. As you stand up from your squat, exhale and press through your heels squeezing your glutes and push those weights overhead.
Return your weights to shoulder level and repeat.
Another goodie! This exercise helps strengthen your core stabilizers, and at the same time works your back and arm muscles.
Start in a plank position, hold a pair of dumbbells and separate your feet a little wider than shoulder distance. Again start with light dumbbells until you have the hang of the movement. Make sure your wrists are aligned under your shoulders, and your squeezing your core in tight.
You want to have our body in one straight line, your butt should not be up in the air or sagging down.
Exhale as you pull the dumbbell up towards your side. As you pull the weight towards you, you want to make sure your hips are not shifting from side to side. Inhale and slowly lower the weight towards the floor and repeat on the other side.
Burpee To Biceps Curl
Burpees…everyone’s favorite exercise to hate. I do have a love hate relationship with burpees as well, but they get my heart rate elevated quick! For this exercise I like to pair in an extra little strength exercise at the top. A great addition to this move would be to add a biceps curl at the top.
Grab a pair of dumbbells start in that plank position, with the weights under your shoulders. Hop your feet up towards your wrist. Hop to a standing position, and hinge at the elbow to curl the weights towards your shoulder and perform a biceps curl.
Repeat as you hop back down to a plank position.
Create your own fitness routine with these 3 exercises
Try combining the 3 exercises into a mini workout circuit. Grab the timer on your cell phone and complete each exercises for 1 minute. Rest for 1 minute. Repeat each exercise again for 45 seconds, then again for 30 seconds and lastly give it all you got for 15 seconds.
When we workout and get those feel good endorphins flowing and we can become the best versions of ourselves, because mom life is hard AF! Always try and make the most of your time. I find it easiest for me to complete my workouts first thing in the morning. That is when I have the most energy, and I don’t have time to talk myself out of it! By the time the afternoon hits I am exhausted from chasing a toddler around, and working out is the last thing I want to do.
Find what motivates you
If you are struggling with motivation, buy some new workout clothes, or a new piece of fitness equipment. Do something that will motivate you to start working out. Sometimes it’s a change of scenery, or a group fitness class. I promise once you get started you will feel better and actually have more energy to get through your day. Check out my post here on how to find time to workout as a new mom.
Is exercise a part of your daily routine as a mom? What are some of your favorite workouts or exercises?