Health bloggers Two Fit Moms Masumi Goldman and Laura Kasperzak know what it's like to be busy - the fitness gurus maintain a blog, master yoga and keep healthy homes all at once. But Goldman and Kasperzak say it's not as difficult as it seems to make time for some handstands and downward dogs - especially when you can incorporate your kids into your workout.
How can moms fit in at-home workouts while they’re busy taking care of their kids?
Goldman: The key to any exercise program, whether you have children or not, is to find a non-negotiable time to do it. Leaving it up to fate is not a good way to guarantee consistency. Carve an hour, or even a half hour, to exercise each morning before the kids are awake or after the kids are in bed at night. On days when those times don't work, incorporate exercise into your daily activities. A 15-minute walk or jog with a baby in the stroller counts. A short yoga practice during nap time also works. Small efforts add up to big success.
What are some exercises moms can do with their kids, or alongside their kids?
Kasperzak: Moms can really do anything active with their kids — whether it’s running around in the yard or letting them join in on their yoga practice. My favorite exercise to do with my kids is AcroYoga, which is yoga up on your hands and feet. They love it because they feel like they are flying — and I love it because it makes me feel like a kid again! We laugh constantly throughout the practice. We have a great time together.
Is yoga enough to stay in shape? What types of exercise do you think women need on a regular basis?
Goldman: The best exercise is the one that you are willing to do with consistency. If you hate running, there's a good chance that you won't stick with it day after day, year after year. If you love yoga and are drawn to practice on a consistent basis, then yes, yoga is enough to stay in shape because you will do it regularly.
If yoga is going to be your only workout, I recommend including a form of yoga a few times a week that raises your heart rate and challenges you physically. There are many different types of yoga, such as restorative yoga or yin yoga that are beneficial to the body and mind but will not raise your heart rate and provide the benefits of an aerobic workout.
For moms who really don’t exercise, what’s the best way to ease into a routine?
Kasperzak:For beginners, my advice is always the same - start out by dedicating 15 minutes a day to yourself. Use these 15 minutes to learn the basics and proper techniques for any exercise you want to start. The most important thing is to make it a DAILY practice and to have PATIENCE. Also, I think that keeping a daily journal is extremely helpful for tracking what you did and how it made you feel each day. You will be surprised how much better you feel each day after your workout!
What are some easy habits everyone can incorporate to lead a more healthy life?
Goldman:Get into the habit of preparing your breakfast the night before. It's so important to start the morning on the right foot because it sets the tone for the entire day. One of my favorite tips is to pre-load my blender with fruits and vegetables at night. I stick the entire container into the refrigerator, and in the morning, I add my liquid and have a delicious smoothie in a matter of minutes. Another easy habit to incorporate into your life is to avoid food with labels (like fresh fruits and vegetables and lean cuts of meat). If you make an effort to buy food in its natural form and avoid processed products with long ingredient lists, your meals will automatically be healthier.
Tell me about the Two Fit Moms partnership with Kohl's and Gaiam.
Goldman: We are enjoying our partnership with Gaiam and Kohl's because we have a shared mission of making yoga and wellness accessible to people of all ages and fitness abilities. It's such a fulfilling experience to be able to partner with two companies that are committed to inspiring people to live their best lives.
Kasperzak: At Two Fit Moms, we feel that we represent the everyday woman (and mother). We want to feel comfortable and supported in our fitness apparel, but we want to feel beautiful, too. Kohl's and Gaiam allowed us to give feedback on design elements for each piece of clothing, and that was one of our favorite parts of the whole process.