Sponsored Facility

Under Armour

Visit Todd's Corporate Site
Picture 3

Read Todd’s Book
The IMPACT! Body Plan

Mother of Two in Her 30’s
This is the million dollar question and I thank you for writing in. Let me start by saying good job getting in your current routine. As a father of 2 children, I know how precious time is and how easy it is to get out of the habit of exercising daily.
The following question was answered by Todd Durkin. Todd is the founder of Fitness Quest 10 & Todd Durkin Enterprises in San Diego, CA. He leads a staff of 26 employees, trains over 25 NFL athletes, and motivates companies, teams, and conferences throughout the country.

I am a female in my 30’s, a mother of 2, and I am 15 lbs overweight. I jog 2-3 times per week and do a body sculpt tape for 20 minutes 2 times per week. I would really like to lose weight, firm up, and get more energy. What should I do?
This is the million dollar question and I thank you for writing in. Let me start by saying good job getting in your current routine. As a father of 2 children, I know how precious time is and how easy it is to get out of the habit of exercising daily.

First of all, I want you to make a commitment to getting in at least 3 cardio sessions in per week and for a minimal of 30-45 minutes. Right now, I’m not sure how long you go for so I want you to get in at least 30 minutes. Additionally, I want you to invest in a heart rate monitor whereas you can track your calories and heart rate and know exactly where you are at. You should be at 60-85% of your maximal heart rate (220-age=MHR).  I want you to try and burn at least 400 calories with each workout.

As far as your resistance training, mix up your routine to get some diversification.  Attend a fitness class, boot camp class, hire a trainer with a friend, or do a boxing class.  Mix it up and have some fun with it. I want you to get in at least 2 times per week of the resistance training and increase your time to a minimal of 30 minutes.

Lastly, I didn’t address your nutrition. Up to 70% of your results may come from what you’re eating. Keep a food journal and track how many calories you are getting in each day, how often you are eating, trends in your nutrition, energy levels, etc. I have found that www.fitday.com has a great website that allows you to track your nutrition on-line.  Otherwise, seek out a nutritionist and get a customized plan.

To me, it looks like you need to bump up your intensity and frequency a bit to get the desired results you are looking for. Remember that you should be relying on body fat percentage and inches as much as scale weight to measure your progress. Keep up the great work and best of luck in your quest to keep balance in your life. There’s nothing better than feeling healthy, fit, and vibrant so that you can be a great mother to those children. Good luck!
 
© 2011 :: All Rights Reserved. 10006 Scripps Ranch Blvd., Suite C-7 San Diego, CA 92131 :: 9972 Scripps Ranch Blvd., San Diego, CA 92131 :: Telephone 858-271-1171 :: Fax 858-271-4181