Here at ABQ Mom, we care about your self-care! It’s so important as moms to make sure we are taking care of ourselves. Since it’s a brand new year, we want to get it started off right, by focusing on you. Each Sunday in January we will tackle a different aspect of self-care. This week’s topic is exercise. Check out these tips for getting the most out of your workout. Here’s to a healthy, happy new year! 

4 Tips for More Effective Exercise

I’m a mom of two little ones and have been a fitness trainer since 2011. I’ve taught classes, trained clients, and love helping others reach their goals.

My personal exercise routine has evolved over the past three years since I became a mom, and even more now that I’m pregnant with baby number three. But fitness will always be a part of my life. It just makes me feel better. Plus, exercise helps me deal with the demands of life and motherhood. Right now I need workouts that are quick and effective. So I’d like to share some tips on getting the most out of your exercise.

Do you ever walk into the gym feeling overwhelmed and not sure what to do? Maybe you exercise on a consistent basis but hit a plateau. If you’re feeling uninspired or frustrated with fitness, let me encourage you.

Make your workout work better for you with these four tips.

Use a Heart Rate Monitor

Using a heart rate monitor will help you be more effective and intentional. Are you working hard enough during your group exercise class? Are you getting your heart rate in your target zone? Maybe you’re not burning as many calories as you think you are. A heart rate monitor can give you all of these answers and more. I recommend using one with a chest strap since they are generally more accurate. Mine syncs up with an app on my phone. I can view my exercise in live time, track my weekly progress, and see just how hard I’m working. Take the guesswork out of your workout and invest in a good heart rate monitor!

Try Something New

Are you consistently exercising but not seeing results? It’s time to try something new! Your body gets conditioned to a routine pretty quickly. So you need to mix things up every few weeks. You’ve probably heard of “muscle memory” before. Your muscles need to be challenged to make progress. Even small changes make a difference. Try a new exercise class, get on the rowing machine instead of the treadmill, add in some core work after your run, or meet with the trainer at your gym for new ideas. Think about trying seasonal activities, too. New Mexico is a gem when it comes to outdoor exercise. Hike, snowshoe, ski, cycle, or go for a trail run. You’ll be surprised at how sore those muscles are when you tell them to do something new. Just keep challenging yourself.

Pump Some Iron!

Have you tried weight training before? If not, I encourage you to start lifting weights ASAP. No, you won’t get bulky. I promise. There are so many benefits for women lifting weights. From the decreased risk of osteoporosis to boosting metabolism, pumping iron is important, ladies! The biggest changes I’ve noticed in my body have come from a good strength training routine. I still love a sweaty Zumba class or a run in the foothills, but throwing weight around in the gym is super satisfying!

What’s on Your Plate?

We can’t talk about exercise without talking about nutrition. You have to find a way of healthy eating that fits your lifestyle. But one thing I can say for sure is that you can’t out-exercise a bad diet. Nope, you can’t out-run, out-yoga, out-cycle, out-Zumba, out-walk, or out-lift poor nutrition. So try a little experiment. Write down what you’re eating for three to four days. Are you getting enough protein? What’s your go-to beverage? Are you snacking a lot after dinner? And you might not be eating enough! Take a look at your current eating habits and how they could be hindering your exercise. Don’t be overwhelmed by eliminating all of the bad stuff. Just start by adding in more of the good stuff.

No matter where you are in your fitness journey, keep on moving. Remember that small steps and lasting changes equal a healthy and happy lifestyle.

Originally published February 2019.

The opinions expressed in this post are those of the author. They do not necessarily reflect the official policy or position of ABQ Mom, its executive team, other contributors to the site, its sponsors or partners, or any organizations the aforementioned might be affiliated with.