If we told you that a certain exercise could improve your mood, decrease your stress levels, strengthen your bones, and boost your metabolism, wouldn’t you jump to get started?
Good news, mama! Studies show that strength training can provide all those benefits for you and more. Strength training is a broad term that is used to refer to any exercise that uses some form of resistance or load to strengthen and build muscle.
Sarah Prock started her journey at FIT4MOM as a newly-postpartum Stroller Strides client and then transitioned to Body Well. She completely fell in love with the empowerment through movement that FIT4MOM provided for all women so became an instructor with FIT4MOM West Seattle. ”I love strength training because it makes me feel alive, powerful, and capable to take on the strains of day-to-day life as a coach, wife, and a mother,” Sarah says.
Strength is necessary for lifting, pulling, pushing, reaching, and bending. You could say that every physical movement requires a certain percentage of muscular strength. Think about the strength, endurance, and power necessary in everyday activities of your #momlife:
Going up and downstairs
Holding a baby
Loading and unloading a washing machine
Lifting a laundry basket with seven to eight pounds of wet clothes
Loading and unloading children from a car
Gardening or other yard work
Strength training offers a wide variety of health and fitness benefits including increased muscle strength, muscular endurance, and even cardiovascular endurance. Regardless of age, gender, or ability level, any mom can increase her strength and resting metabolism, decrease her risk of injury and improve her self-esteem by starting (and sticking to) a strength training program.
“By strength training, we learn we have the strength to push past this set, this class, and the hard things life throws at us,” explains Sarah. “Since starting strength training, I can see muscular definition throughout my body, which boosts my self-esteem and improves my confidence. I can see the changes in my mama clients too in the way they present themselves.”
Wondering how and where to get started? We have the answer for that too! Grab your dumbbells and try these 3 metabolism-boosting exercises during your next workout.
1. Moving Squat & Curl to Press
Start with your feet under your hips and dumbbells by your side. Roll your shoulders back and down as you contract your core and pelvic floor. Step out with your right foot, bending your knees and sitting back and down into a squat. As you press through your heels to stand up, curl the weights to your shoulders. Now return to the starting position to press the weights up where the ceiling and the wall connect. Lower the weights to shoulder height and as you step out on the left foot, return the weights down by your side.
2. Reverse Lunge & Front Raise to Lateral Raise
With your feet together, hold the weights in front of your legs with palms facing you. Now, step back with your right foot and bend both of your knees, making sure to keep your shoulders and ribs stacked over your hips. Contract your core as you lift the weights to shoulder height. Lower the weights as you step your feet back to the starting position. Now, lift the weights out towards the front corners of your room, stopping at shoulder height again. As you lower the weights, switch legs to step back with your left foot.
3. Kickstand Deadlift & Bent Over Row to Upright Row
Find your strong posture—feet under hips, ribcage stacked on top of hips, core engaged, shoulder back and down, and a proud chest and chin. Extend your right leg behind you, putting 10% of your weight into the toe dug into the ground. Hinge forward so your back is long and your nose is over toes, allowing your arms to follow your tilt. Pull the weights towards your rib cage, squeezing the shoulder blades together. Return the weights down. Push through your front heel to return to standing. With your palms facing your thighs, pull your elbows up to chest height, keeping the ends of the weights close to each other. Slowly lower the weights and switch your legs.
Want to try this with other moms just like you in your area? Join us for an in person class - view our schedule here: fishhawk.fit4mom.com/schedule
Body Ignite is a one-stop body shock. Targeting each and every muscle with specially designed sequences and a weighted bar or dumbbells will leave you stronger and more energized. Plus, each class is full of fellow moms full of friendship, support, and camaraderie.
Sarah shared with us why she loves teaching Body Ignite. “My favorite part of teaching Body Ignite is seeing the progression of form and increased weight from my clients. I get to be on this journey with women of all ages and stages of motherhood. I witness these amazing mamas challenge themselves and realize they are so much stronger than they think,” says Sarah.
Body Ignite is an easy-to-follow strength-based program that will increase your metabolism, your athleticism, and your ability to lift, lunge, push and pull everything mom-life throws at you! We hope to see you there soon!