As we had been having such lovely weather last week I was able to fit a 15 minute “back deck” fat loss workout in outside, before racing off to pick up the girls from school and daycare. I felt energized and really worked up a good sweat. My busy mom fat loss circuit was prone jacknife, kettle bell squat, kettle bell snatch, pullups, kettle bell chops, x body mountain climber. 3 of the 6 exercises are found in the Baby Bump Busy Mom Fitness program as well as the prequel exercises such as waiters bow and dumbell squats to all of the kettlebell exercises listed above.
A great little tip to get the most out of your prone jacknife move is squeezing your knees together as tight as you can at the top of your range- or when your knees are closest to your chest, also pulling your knees to your chest as much as you can. This intensifies your move by engaging your adductors, hip internal rotators and your hip flexors. Try this, concentrate on what you are flexing and work through your full range of motion. This is particularly important for a mom as your hips naturally externally rotated during pregnancy.
I have been keeping up with my healthy eating plan and trying to add lentils and spinach to most dishes that I cook. On my cooking day I made 2 main dishes- 1 chicken curry and one bean soup that I lived off of for the week. I had one of these 2 dishes for at least one main meal a day with brown rice.
Busy Mom Recipes
Chicken Curry and Lentils
-2 chicken breast – 1-2 cups dried lentils
-1 chopped onion – 1 chopped bell pepper
– 1 cup chopped mushrooms -1-2 cups spinach
– 1 can coconut milk – 1 tsp olive oil
– 3 tsp. curry powder -1 tsp minced garlic
– 1 tsp cumin, corriander, paprika, tumeric – pinch salt and pepper
Cook chicken in large pot/saucepan in olive oil, add rest of ingredients and simmer 30-60 minutes, stir occasionally.
– 1 tin black beans, 1 tin pinto beans – 4 cups vegetable broth – 1 big onion chopped
– 1 bell pepper chopped – 1 bunch of carrots chopped – 5 stalks of celery chopped
-1.5 cups cooked quinoa OR brown rice – 1 tsp. each garlic, cumin, oregano, basil, thyme, rosemary, ginger
– dash cayenne – salt and pepper – 2 tsp lemon juice
Throw everything into your slow cooker and leave it.
Spinach side dish– this is another veggie side dish that is painfully easy. Using some organic real butter or oil in a frying pan throw in a few hand fulls of spinach and 1 fist full of almonds. Saute for about 1 minute. This goes with just about anything.