Fitness Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Kettlebell Exercises: The Most Effective Workouts For Women

Dr. Anthony Balduzzi — Fri, 23 Aug 2024 01:00:28 +0000

Looking to spice up your workouts? Kettlebell exercises are excellent for both strength training and high-intensity workouts!

Not only can kettlebells improve muscle mass, but studies have also found that these workouts can improve health and aerobic endurance.

For example, a study in the Journal of Strength and Conditioning Research compared kettlebell high-intensity interval training to sprint interval cycling. The results indicated that kettlebell exercises improved aerobic capacity and burned more calories than sprint interval cycling.

Plus, kettlebell workouts can give you similar strength gains to free-weight exercises while adding variety to your workouts.

Studies have also found that kettlebell exercises can help reduce and prevent depression and anxiety symptoms in healthy women. Thus, kettlebell exercises are a great way for women to maintain physical and mental well-being.

Keep reading to get started with some of our favorite kettlebell exercises for women!

If you’re looking for the best kettlebell exercises for women, one of these three will fit your fitness goals!

Kettlebell Basics

You may think that kettlebells are just an alternative to swap out for dumbbells. However, kettlebells are superior to other free weights in certain exercises due to their shape and configuration.

With their top handle, kettlebells are much easier to swing around than other weights. This allows you to change and even increase your range of motion during certain exercises.

You can also hold the rounded bottom end to vary your workouts. By changing how the weight is distributed, kettlebells allow you to work different muscles even when performing the same movements.

Before you start kettlebell exercises for women, it helps to know the basics.

First, the ball refers to the heavy sphere at the bottom, and the handle is the part attached to it. You may also hear the handle referred to as the “horns.” Depending on the type of exercise and the muscles you want to target, you can hold the handles at the top, on the sides, or near the base where they meet the ball.

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Kettlebell Exercises for Women

You can use kettlebells as your sole equipment if you want a great full-body workout. Start with a lightweight kettlebell, such as a 10-15 pound kettlebell. You can progress to something heavier once you feel comfortable with the moves.

Aim to do 3 sets of 8-10 reps for each move.

Alternatively, you can move from one move to the next in a circuit and repeat it three times to create more of a HIIT-style workout.

Kettlebell Lunges

Like dumbbell lunges, kettlebell lunges strengthen your glutes, quads, hamstrings, and calves. If you don't have enough space for walking lunges, you can do these instead and alternate legs.

Be sure not to swing the kettlebells during this exercise. The momentum of the swinging weights will decrease the effectiveness of this move and could lead to injury.

Stand with your feet shoulder-width apart while holding a kettlebell in each hand with your arms by your side.
Take a big step forward with your right leg.
Lower your body down, bending both knees to 90 degrees.
Keep your back straight, shoulders back, and core engaged throughout.
Push through your heels to return to the starting position.
Then, step forward with your left leg and repeat as you walk forward for 6 steps.
Then, turn around and walk back for 6 steps.

Kettlebell Swings

Kettlebell swings are great for your glutes, legs, and core. When doing kettlebell swings, you should really focus on thrusting your hips and using your lower body to move the weight.

You don't want to swing the weight with your arms as this will defeat the purpose of the exercise. Start with a lighter weight until you know you have the correct form before moving to a heavier weight.

Stand with your feet shoulder-width apart while holding the top of the kettlebell handle with both hands.
Bend your knees slightly, then hinge at the hips to swing the kettlebell between your legs.
Stand back up by using the momentum from your hips to swing the weight to chest height.

Flutter Kicks

You can add a challenge to the traditional core-building flutter kick by holding a kettlebell above your head.

Lie on your back and hold a kettlebell in both hands by the bell.
Hold the weight straight above your shoulders.
Lift your shoulders and upper torso off the ground.
Raise your legs a few inches off the ground, and flutter kick your feet.
Bring your legs up a couple more inches if your back comes off the ground or you feel any strain.

Kettlebell Around-The-Worlds

This fun new exercise will strengthen your shoulders, chest, and core.

Stand with your legs shoulder-width apart, knees slightly bent, and hold the kettlebell by the handles with the ball up.
Hold it at chest height.
Lift the ball to eye level and slowly circle it around your head to the left.
As the kettlebell goes behind your head, it should be handles-up.
Return to a ball-up position when you finish one circle.
Then, repeat the movement but in the other direction.

Alternating Kettlebell Shoulder Press

Like a traditional shoulder press, this is a great upper-body workout targeting different muscle groups due to the kettlebell's shape. By alternating the lifts, you will isolate one side at a time, forcing you to engage your core.

When doing this exercise, keeping your core tight and holding your torso stable as you rotate your arms and the weight is important. This ensures you're working your abs and not straining your lower back.

Stand with your feet shoulder-width apart, holding two kettlebells at shoulder height.
Press one of the weights above your head until your arm is fully extended.
Lower and repeat with the other arm.

Here's why strength training for women over 40 is important to combat muscle loss and promote longevity!

Dr. Anthony Balduzzi

Founder, Fit Mother Project & Fit Father Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Mother Project and Fit Father Project to help busy moms and dads get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on kettlebell exercises for women.

The post Kettlebell Exercises: The Most Effective Workouts For Women appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Micro Workouts For Women: 5 Routines To Fit Into Any Hectic Day

Holly Smith, M.D. — Thu, 08 Aug 2024 01:00:39 +0000

If you’re like most moms, there are some days when fitting exercise into your day just isn’t possible. But you can still improve your health and fitness with some micro workouts for women!

Micro workouts — brief bouts of exercise that can be done at short intervals throughout the day — are becoming increasingly popular. They won’t replace your regularly scheduled workouts, but they're an excellent way to add some exercise to your day when you can’t get a full workout in.

Just remember to keep the intensity up! You are only doing these exercises for short intervals, so in order to get any fitness benefits, you really need to challenge yourself.

And, just because these exercises are short in duration does not mean that you can get sloppy. Always perform these movements with proper form, even at high intensities, to avoid injury.

So if your day is jam-packed and you aren’t able to get to your regularly scheduled workouts, don’t worry.

Because even a few minutes of exercise here or there is better than not doing any exercise at all!

In this article, we'll show you how to do these five awesome micro workouts for women — no matter where you are:

The Micro Workout For Stay-At-Home Moms
The Vacation Micro Workout
The Work Trip Micro Workout
The Resistance Band Micro Workout
The Take-What-You-Can-Get Micro Workout

BONUS CONTENT: You can fit these micro workouts into any busy schedule — even if you're in the office!

Short Workouts, Big Benefits

A study from the American Heart Association showed that shorter periods of exercise lasting 5-10 minutes performed throughout the day can help reduce mortality. While the AHA still recommends 150 total minutes a week of moderate to vigorous activity, this research found that it doesn’t matter how that activity is accumulated. So even with multiple, sporadic bouts of exercise, you can still achieve these health benefits.

Since micro workouts can be done in five- to 10-minute intervals, the key to getting a quality workout is to really up the intensity. This will ensure you are still burning calories and gaining cardiovascular benefits in a minimal time.

Short episodes of high-intensity exercise will burn calories while you are working out and after you finish exercising. This, in turn, will improve your cardiovascular fitness and help you burn calories and lose weight.

High-intensity interval training (HIIT) has been shown to produce similar calorie-burning potentials over 24 hours compared to longer bouts of lower-intensity endurance exercise, despite being much shorter in duration.

And this is precisely what micro workouts can help you achieve! So if you know it’s going to be one of those days where you’re going to miss out on your planned workout, try one of these top micro workouts for women.

5 Great Micro Workouts for Women

1. The Micro Workout For Stay-At-Home Moms

This quick 5-minute micro workout can be done right from your living room! Perform each exercise for 30 seconds, then rest for 30 seconds. If you have a little extra time, rest for one minute and repeat the circuit. Or, do this 5-minute workout several times throughout the day whenever you have some free time.

Burpees With Push-Ups

Squat down, stand back up, then kick forward with the right leg.
Bring the right leg back, squat again, then kick forward with the left leg as you stand.
Continue alternating sides.

Ski Abs

Start in a plank position.
Hop both feet up to the right, trying to bring your knees to the outside of your right elbow.
Hop back into a plank position, then bring your knees to the left.
Continue alternating sides.

Tricep Dips With Leg Extensions

Using a chair or step, lower into a tricep dip.
As you push up, straighten your right leg and reach your left hand towards your right toe.
Lower your leg and repeat, alternating sides.

Push-Ups To Side Planks

Start in a plank position and lower down into a push-up.
As you push back up, rotate your body to the right, moving your right arm straight into a side plank.
Rotate back, do another push-up, and then do a side plank to the left.
Continue alternating sides after each push-up.

Planks

Hold a plank for as long as you can until your form fails.
Aim for at least 15 seconds to start, then increase your time as you gain more core strength.

2. The Vacation Micro Workout

On the road and want to sneak in a quick workout? This micro workout can be done inside or outside in the sun. Try to move from one exercise to the next with minimal rest. If you have a little extra time, rest for one minute, then repeat this micro workout again.

Body Weight Squats

Do 15 squats without any dumbbells or kettlebells.
If you want to make it a little harder, try these Tempo Squats.

Bear Crawls With Push-Ups

Squat down and walk your hands out into a plank.
Do a pushup, then walk the hands back and stand up.
Repeat for 30 seconds.

Tricep Dips

These can be done on a chair, on the ground, or a short step.
Perform 15-20 dips.

Tuck Jumps

Hold your hands in front of you at chest height with your palms down.
Dip down into a quarter squat and immediately jump upward.
Drive the knees towards the chest, attempting to touch them to the palms of your hands.
Then land by re-extending your legs with knees slightly bent.
Repeat as quickly as possible for 30 seconds.

Front Lunges

Do 10 front lunges with each leg.

Superman Pulses

Lay on your stomach on the floor or exercise mat.
Extend your arms in front of you.
Contract your glutes and back to raise your arms, legs, and chest off the floor.
Once in this position, pulse your arms up and down by squeezing your shoulder blades together.
Continue for 30 seconds.

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In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

3. The Work Trip Micro Workout

Stuck in a hotel without a gym during travel for work? No worries! This micro workout is an easy way to get in some quick cardio and strength training. It will have your heart pumping and your legs screaming! If you have the time, try to do this a couple of times throughout the day.

Sprint up one flight of stairs.
Do 10 jumping jacks at the top, then jog back down.
Sprint up two flights of stairs.
Perform 5 bodyweight squats at the top, then jog back down.
Sprint up three flights of stairs.
Do 5 burpees (with or without a push-up), then jog back down.

4. The Resistance Band Micro Workout

This is an excellent micro workout that uses resistance bands. This lets you fit in quick strength training, even on the busiest days. Do each exercise for 30 seconds, then move right into the next exercise. If you have time, repeat this micro workout two or three more times. Or do it sporadically throughout the day whenever you have free time.

Front Pull Aparts

Grab a light band and start with your hands about shoulder-width apart.
Raise your arms up straight out in front of you at chest level and pull the band apart.
Bring your shoulder blades together to engage the back muscles.

Bicep Curls

Stand with your feet shoulder-width apart with a tube resistance band under your feet to grab the handles at both ends.
Grab the handles with an underhand grip, then curl the band to your shoulders.
Lower back down slowly.

Band Tricep Kickbacks

Stand with your feet about hip-width apart with a tube resistance band under your feet.
Hold a handle in each hand, palms facing in.
Hinge forward at the waist and bend your arms to 90 degrees while keeping your core engaged.
Extend your arms straight back behind you while keeping your elbows close to your side.
Then slowly return to the starting position.

Squat To Shoulder Press

Stand on top of the resistance band with feet hip-width apart.
Hold the handles with an overhand grip with your arms at shoulder level.
Squat down until your thighs are parallel to the floor while keeping your hands by your shoulders.
Next, stand back up while pressing the handles overhead until your arms are fully extended.
Then bring your arms back to shoulder height.

5. The Take-What-You-Can-Get Micro Workout

OK, there will be days when you don’t even have five consecutive minutes to get in any structured workout. These three moves can be done anywhere, whenever you have 30 seconds to a minute to spare. While it may not sound like much, by the end of the day, you will have accumulated quite a few reps!

Tricep Dips
Push-Ups
Body Weight Squats

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Micro Workouts For Women: 5 Routines To Fit Into Any Hectic Day appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Dumbbell Deadlifts: A Great Full-Body Compound Exercise All Women Over 30 Should Try

Dr. Anthony Balduzzi — Tue, 30 Jul 2024 01:00:30 +0000

The deadlift is a staple of many exercise routines, but many people usually do it with a barbell. But, dumbbell deadlifts can be much more effective!

Dumbbell deadlifts will improve your grip strength and increase the engagement of your lats, scapular, and unilateral control much more effectively than barbell deadlifts.

The video tutorial below will show the right method of doing three different types of dumbbell deadlifts!

The dumbbell deadlift is designed to strengthen your legs and your back. Specifically, you will feel your glutes working, along with your quads and hamstrings.

To really ensure you're working your muscles as hard as possible, choose a heavy weight that you are comfortable with. You will not be able to lift as much with dumbbells as you can with a barbell. You should bear this in mind when choosing your weights.

You need plenty of room when undertaking the dumbbell deadlift; this means 3-4 feet of space all around you. But, since you're doing this exercise with dumbbells, you can do it virtually anywhere.

Incorporate these 3 types of dumbbell deadlifts into your workout for maximum results!

Dumbbell Deadlift: A Step-By-Step Guide

Step 1: Spinal alignment is very important in this exercise. You need to start with your feet shoulder-width apart. You need to be relaxed and stand straight, not leaning forward or back, while your weight is evenly balanced.
Step 2: Bend down and position the dumbbells on each side of you. The grip should be in line with the middle of your foot. This will ensure the weight is distributed evenly through the center of your foot.
Step 3: You now need to assume the starting position. For this, grasp the dumbbells in each hand and lower your bottom to the floor while raising your chest. Your thighs should be parallel to the floor, and your back angled upward.
Step 4: The weights will almost be coming off the floor at this point. Now, you simply need to push down through your feet and move into a standing position. Your arms remain straight and will now be at your sides, just below your waist. Squeeze your glutes as you straighten and grip the weights tightly.
Step 5: Slowly lower your body back down to the starting position by bending your knees; the dumbbells should just touch the ground. Take a deep breath and push back up again.
Step 6: The stiff leg deadlift has a different starting position. The dumbbells need to be in front of your feet, one dumbbell over each foot. Your legs are only slightly bent for this starting position; your back should be flat, and you should feel the tension in your hamstrings.
Step 7: Take a deep breath and slowly move into a standing position. Again, move slowly down but ensure your knees are bent just a little; your legs should be nearly straight; 15 or 20 degrees is perfect.
Step 8: Repeat steps 3-7 for the prescribed number of reps.

Pro Tips

This is a primary compound movement. You should use dumbbells in whatever weight range you are able to lift without injuring yourself. Ideally, complete 6-8 reps with 2-3 sets. You can include them in any exercise routine.
Adjustable dumbbells are best; you will be able to add weight as your strength improves. This will ensure you continue to challenge your body and build muscle.
Use your arms just like cables. They must remain straight and tight throughout the entire exercise.

Want more? To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Mother Project YouTube Channel.

Dr. Anthony Balduzzi

Founder, Fit Mother Project & Fit Father Project

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Dumbbell Deadlifts: A Great Full-Body Compound Exercise All Women Over 30 Should Try appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Outdoor Activities: Great Ways Busy Moms Can Promote Fresh Air and Exercise

Holly Smith, M.D. — Mon, 29 Jul 2024 01:00:06 +0000

Looking for ways to get everyone out of the house to get some fresh air and exercise?

You can enjoy nature and family time, and get fit and healthy all at the same time with some awesome outdoor activities that the whole family can enjoy.

Staying in shape and healthy is even more fun when you can share this fit lifestyle with your family.

Plus, you can spend more time with your family and strengthen family bonds through exercise.

Keep reading for some outdoor activities everyone will love!

This backyard workout will improve your strength, cardio, flexibility, and mobility. And, it requires NO EQUIPMENT!

Physical Activity and Family Fitness

Outdoor activities are an awesome way to spend quality time with your family in a fun and enjoyable way. Not only this, but physical activity will have numerous health benefits for you and your kids.

Physical activity in children and adolescents helps build muscular strength and cardiovascular fitness, and improves cognition, mood, and sleep!

This makes getting outdoors and active a much better alternative than having the kids inside in front of the TV.

Keeping your kids physically active will motivate them to continue these healthy habits into their adult years. This is especially true when they see you enjoying these activities with them.

Studies show that motivation for exercise in adolescents may be enhanced when they participate in activities that they find enjoyable.

Plus, it is a lot easier to convince your kids to work out if they see it as a fun activity instead of a chore!

See how a simple 30-minute walk is packed with health benefits!

The Best Outdoor Family Activities

Running Trails

Hit the trails, roads, or sidewalks around your neighborhood and enjoy a walk or run with the family. Being out in the sunshine and fresh air is a great way to stay in shape and lift your spirits.

You can go for a leisurely walk, or pick up the pace and challenge your kids to some races. Either way, you will be getting a great cardio workout. And don’t forget, running will also build leg and core strength as well.

Plus, if you are looking to achieve some new running goals, studies have shown that runners experience an increase in performance when training with others.

So running with your family can increase your cardiovascular fitness and improve your run times!

You can go for a nice easy jog, or you can add some friendly competitive sprint intervals to increase the intensity. Another idea is to train for a family 5K and work your way up to entering a race and making it a fun competition.

Biking

Cycling is another great lower body and cardio workout. You will also get a great ab workout as you will engage your core muscles to keep yourself balanced.

You can check online to find out if there are any trails or designated bike lanes in your area to get the family moving.

Family bike rides are a great way to stay in shape.

Studies have found that during exercise, people tend to push themselves harder when they are working out with others, so this is an excellent time to not only train together but improve each other’s fitness.

For example, in a study from the Journal of Social Sciences, 91 college students were randomly assigned to one of three conditions:

Biking alone
Biking with a high-fitness training partner
Biking with someone of lower fitness

The findings showed that people working out with high-fitness training partners worked the hardest. So, if you find that you are lacking motivation, just getting out there and exercising with your family may be the push that you need.

Kayaking

If you live by a lake, river, or even the ocean, kayaking is an awesome family activity. This heart-pumping sport is great for building muscles in the arms, back, and chest while simultaneously giving you a great cardiovascular workout.

And getting out in the open water is a fun way to explore a different part of the outdoors. Whether in a lake or the ocean, spending time with your family in nature while also getting in shape is an unbeatable combination.

Paddleboarding

Paddleboarding is another fun water sport that is an all-over body workout. Forcing yourself to balance as you paddle through the water challenges your core muscles while building strength in the upper and lower body.

Paddleboarding is a unique and enjoyable activity that has been shown to improve aerobic and anaerobic fitness, while also building core strength.

Not only that but paddleboarding has also been found to have psychological benefits and can enhance quality of life!

Tennis

Grab some rackets and head out to the tennis courts!

A tennis match will have you racing across the courts nonstop, making this a great conditioning exercise, but also a fun family activity.

Tennis is not only a great cardio activity but requires excellent core strength and agility. Plus, you will be getting a killer full-body strength workout.

And, because it is a game, you can make it a fun family competition!

Family Hikes

Hiking is an excellent workout for the whole family. Try to find some trails nearby and get everyone out for the day to explore.

Not only does hiking have amazing health benefits, but it also will introduce your family to all that nature has to offer.

Hiking builds cardiovascular fitness, along with lower body and core strength. Plus, hiking on more technical trails will improve your balance and coordination.

Not only is hiking great for your physical health, but this is another activity that has also shown numerous mental health benefits.

Studies on the Appalachian Trail have shown that hiking can increase your quality of life, self-reliance, fun, enjoyment of life, and relationships with others.

So not only will you be improving the physical health of yourself and your family, but you will be building stronger bonds along the way as you enjoy nature and all of its surroundings!

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Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Outdoor Activities: Great Ways Busy Moms Can Promote Fresh Air and Exercise appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Weight Training For Women Over 50: A Complete Workout Plan

Holly Smith, M.D. — Tue, 23 Jul 2024 01:00:05 +0000

Don't think you can or should lift weights? Weight training for women over 50 is actually incredibly important — for a number of reasons.

There is a common misconception that as women age, a decrease in strength and fitness is inevitable. Some women also believe that strength training is only for young people or that it may not be safe for older women to lift weights.

But the truth is weight training is a great option for women of all ages!

Regular exercise can help you maintain muscle mass, and weight training enhances strength while increasing your metabolism and overall health.

In addition, weight training allows you to perform everyday activities much more easily, especially as you age. In turn, you will decrease your risk of injury and be able to maintain independence in later years.

Plus, you will have the added benefit of looking great in the process!

But how can women over 50 find a workout program that helps them achieve their goals in a safe and controlled manner?

Below, we lay out some of the best weight-training workouts for women over 50. They will help build overall strength as they target all of the essential muscle groups.

In addition, they emphasize functional movement patterns such as squatting, pulling, pushing, hinging, and twisting that you use in everyday life.

So keep reading and get started today with weight training for women over 50!

This full-body workout for women over 50 is easy on the body and helps to strengthen bones and muscles!

Strength Training and Increased Lean Muscle Mass

Having increased lean muscle mass is important for many reasons.

For one, this will elevate your basal metabolic rate, meaning that your body will be more efficient at burning calories throughout the day.

This adds up to increased weight loss and improved health.

In addition, having stronger muscles means not only will you look great, but you will also be able to maintain your independence and ability to do everyday activities.

You'll be able to complete tasks that require lifting, reaching, pushing, or pulling much easier when you have a higher level of fitness and strength.

Maintenance of muscle mass and strength can decrease the risk of falls and functional decline, as well as balance the loss of independence that is commonly seen in aging adults.

Studies have also shown that resistance training is important for bone health and reducing the risk of developing osteoporosis.

In addition, strength training has been associated with a decreased risk of other chronic diseases, such as type 2 diabetes.

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Focus on Functional Strength Training Exercises

Of course, as the body ages, your fitness goals will change to a certain degree. Strength training exercises may need to be modified somewhat to reduce injury risk.

In addition, it is important to focus more on weight training moves that promote functional, everyday activities. This means exercises that mimic everyday movements.

During the day, you likely perform a number of activities that involve bending, twisting, lifting, or reaching overhead.

By using strength training exercises that focus on these types of movements, you can reduce your risk of injury.

It is best to focus on full-body sessions over isolating specific muscle groups.

This will make your exercises more efficient and prevent overtraining.

Another key point for women over 50 is to focus on form over high weights when doing strength training.

It is always best to modify an exercise rather than perform a movement with poor form. This will only lead to injury and the inability to work out further.

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Weight Training for Women Over 50: The Full Program Breakdown

As injury prevention is paramount, it is crucial to begin every strength training workout with a warm-up and end with a cool-down.

Studies have shown that the best warm-ups include dynamic stretching, with static stretching reserved for the cool-down.

Dynamic stretching has the benefit of providing increased power output in the main portions of the workouts when compared to static stretching.

Start with 5-10 minutes of light cardio to get your blood flowing and your heart rate slightly elevated.

This will prime your muscles for the main strength training workout.

Then move through the workout below, starting with your warm-up.

Dynamic Stretches

Arm Circles

Stand with your feet shoulder-width apart and hold your arms out to the side at shoulder height.
Circle your arms forward, starting with small circles, working up to larger circles.
Perform 20 circles. Reverse direction and perform 20 more.

Front Arm Swings

Start with your arms extended out to your sides.
Swing both arms in front of your chest, crossing your left arm over your right, then reverse back to the starting position.
Then swing both arms back in front of your chest, this time crossing your right arm over your left, then bring back again.
Continue alternating like this for about 20-30 seconds.

Leg Swings

Stand while holding onto a chair or wall for support.
Shift your weight to your left foot, and swing the right leg forward and backward, allowing the right knee to naturally flex and extend throughout the movement.
Continue for 10-15 swings on the right then switch sides and repeat.

Knees to Chest

Bring your right knee toward your chest before lowering your foot to the ground.
Bring your left knee in and hug it towards your chest before lowering back down.
Continue alternating sides for 10 reps on each side.

Best Weight Training Exercises For Women Over 50

As noted above, the best weight training workouts for women over 50 will include exercises that promote functional movements.

Remember the key points above when performing these exercises, and always modify the movements if needed to avoid injury.

Dumbbell Squats

Squats are the ultimate lower-body exercise. This movement targets the quads, hamstrings, glutes, and calves to build strong legs.

In addition, this is a very functional exercise as you need to perform the squatting motion in a number of daily activities.

While holding a dumbbell in each hand, lower into a squat, making sure your knees don’t track past your toes.
Go down as far as comfortable or until your knees are at 90 degrees and your thighs are parallel to the floor.
Perform three sets of 10-12 reps.

Dumbbell Chest Press

Chest presses are another great exercise that emphasizes functional movements while strengthening the chest, triceps, and shoulder muscles.

Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders.
Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly.
Aim for three sets of 10-12 reps.

Dumbbell Lawnmower Pulls

Just like pushing exercises are important for everyday activities, pulling movements are also essential.

Place your left knee up on a weight bench for support with your right leg on the floor beside the bench.
Keep your left hand on the bench in front of your left knee and hold a dumbbell in your right hand.
Bend over so your back is parallel with the ground.
Lift the dumbbell up to your side and then lower it slowly back down.
Repeat for 10-12 reps with the right arm, then switch sides and repeat 10-12 reps with the left arm.
Aim for three sets.

Dumbbell Romanian Deadlifts

Romanian deadlifts are excellent for increasing strength in the core, legs, and back. This movement also focuses on the hinging motion.

Performing exercises using this type of movement can help you avoid injury in future workouts and in daily activities.

Stand with your feet hip-width apart while holding a dumbbell in each hand in front of your thighs.
Hinge forward at the hips and lower the dumbbells in front of your shins, keeping them close to your body.
Once the dumbbells go past your knees, drive through your heels to extend your hips and knees and return to a standing position.
Aim for three sets of 10-12 reps.

Dumbbell Woodchops

This compound weight training exercise targets your upper body, lower body, and core. It should be done slowly to focus on the correct twisting form from top to bottom.

You would be surprised how often you find yourself twisting and lifting in everyday life, and this exercise will aid you in decreasing your risk of injury.

Hold a dumbbell by both ends in front of your body.
Twist to the left to hold the dumbbell on the outside of your left leg.
Then lift the weight diagonally across your body as you twist to the right while bringing the dumbbell above your head.
Pivot on your left foot as needed.
Slowly bring the weight back down to the starting position to complete 1 rep.
Do three sets of 15 reps on each side.

Always remember to include a cool down after every workout.

This will stretch out the muscles and reduce your risk for post-workout muscle soreness and soft tissue injuries.

You should include stretches that target the upper body, lower body, and core. You can choose your own stretches, or use these stretches below after your workout.

Static Stretches

Chest Opener

Push your arms up behind you while pulling your shoulder blades together and your back straight until you feel the stretch in your chest.
Hold for about 20-30 seconds before releasing.

Triceps Stretch

Lift your arms overhead with both arms slightly behind your head and bent at the elbow.
Use your right hand to pull your left elbow until you feel a stretch in your triceps.
Hold for 30 seconds, then switch sides and repeat.

Core/Abdominal Stretch

Lie down on your stomach with your face towards the ground and your palms facing the floor.
While keeping your hips on the floor, push your upper body up from the ground.
Hold for 30 seconds before releasing.

Low Back Stretch

Lie on your back with your knees bent and pulled up toward your chest.
Hold for 30 seconds before releasing.

Glute Stretch

Sit on the ground with both knees bent and both feet on the floor.
Lift your right leg and cross it over your left thigh.
Pull both legs inwards toward your stomach for a deep stretch of your glutes.
Hold this position for 30 seconds and then switch sides and repeat.

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Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Weight Training For Women Over 50: A Complete Workout Plan appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Muscle Toning Exercises: Toning vs Bulking For Women Over 40

Erin Coleman — Thu, 11 Jul 2024 01:00:20 +0000

Choosing muscle toning exercises is about gaining shape and improving muscle definition, not about bulking up.

The real secret for how to tone your body is to burn fat, lose weight if you're overweight, and strengthen your muscles.

The key to choosing the best muscle toning exercises is to alter your workouts regularly so you don't do the same workout routine day after day.

Mix and match muscle toning exercises, choose a mixture of strength and aerobic (cardiovascular) workouts, and don't forget to eat fat-burning foods.

Use the Perfect Plate method to plan nutritious meals to keep your energy levels high and maintain an ideal weight.

Drink at least 12 cups of fluids daily, get at least seven hours of sleep most nights, and minimize stress.

Keep your body moving throughout the day as often as you can, in addition to participating in planned exercise.

Read on to discover ways to enhance definition using the 10 best muscle-toning exercises for women!

Avoid these common mistakes of muscle building for women over 40!

Toning vs Bulking

Bulking is a way to build muscle mass, increasing the size of muscle fibers and their strength.

Toning also involves building muscle, but the goal of toning is increased muscle definition, not necessarily adding size to your figure.

Building muscle is required for toning too, but toning and bulking exercises are slightly different. For toning, you might do more reps (10-20) rather than lifting heavy with fewer reps.

Different ways you can burn fat and complete muscle-toning exercises include:

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of high-intensity exercises cycled with lower-intensity bouts. You might choose jogging with sprinting or slow with vigorous swimming or biking.

After warming up, do 30-60 seconds of high-intensity exercise, cycle it with 1-2 minutes of lower-intensity exercise, and repeat the cycle for at least 20 minutes to enhance fat-burning and improve muscle definition.

Strength Training

Strength training is one of the best ways to increase muscle strength and definition. Weightlifting, using your body weight as resistance, or trying resistance bands are ways to enhance toning and fat-burning.

For best results, aim to work each major muscle group at least twice weekly.

Cardiovascular Exercise

Cardiovascular workouts, such as swimming, jogging, cycling, and using an elliptical machine, are examples of cardiovascular exercises that burn body fat.

This is especially true when you do them continuously for at least 30 minutes or when completing HIIT.

Fat-Burning Diet

Diet is just as important as muscle toning exercises to maximize muscle definition and reduce body fat.

Control your overall calorie intake, lose weight if you're overweight, and consume fat-burning foods in your meal plan on a regular basis.

For best results, limit or avoid added sugar, refined grains like white bread, processed meats, other highly processed foods, fried foods, sugary drinks, and alcohol.

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10 Best Muscle Toning Exercises For Women

Choose from the list of exceptional muscle-toning exercises below, mixing and matching various workouts to achieve superior muscle-sculpting results!

Weighted or Alternating Jumping Lunges

Lunges work your upper and lower legs, as well as your glutes! These exercises are great for toning.

There are a variety of ways to complete lunges.

Carry dumbbells while doing walking lunges (walk forward, backward, or both)!

You might also complete alternating jumping lunges, with or without weights.

To do jumping lunges, begin in a lunge position with your right leg in front of you and your left leg back behind your body.

Jump up in the air, switch the position of your legs, and land in a lunge with your left leg in front and your right leg back behind you.

Complete alternating jumping lunges continuously until you complete at least 10 reps on each side.

Squat Jumps

Squat jumps improve your cardiovascular fitness level in addition to being one of the best muscle-toning exercises.

You can hold dumbbell weights if you'd like to make the exercise more of a challenge or simply use your own body weight as resistance.

Stand with your feet slightly wider than shoulder-width apart and get into a squat position with your thighs about parallel to the floor.

Jump up as high as you can and land back down into a squat position.

Repeat these motions continuously at least 10 times, take a break, and complete at least three sets of this exercise.

Rope Jumping

You can burn quite a few calories and tone your muscles by rope jumping.

A 155-pound person expends 421 calories jumping rope at a fast pace for 30 minutes and burns 281 calories jumping at a slower pace for the same amount of time.

There are many ways to jump rope to complete muscle toning exercises.

Jump with both feet at a time, one foot at a time, or alternate the feet that you jump with.

You might jump from side to side, front to back, or jump double time to expend calories at a faster pace.

Swimming

Swimming is a cardiovascular exercise that also adds water resistance to your workout.

It's a high-calorie burner, allowing a 155-pound person to expend about 360 calories in 30 minutes, swimming at a vigorous pace.

Choose freestyle, butterfly, breaststroke, side strokes, or other swim strokes to burn fat and tone muscles in your upper body, lower body, and midsection.

Uphill Cardio Workouts

Uphill walking, jogging, cycling, or running are exceptional muscle-toning exercises.

They work different muscle groups than doing cardio workouts on a flat surface.

Find hilly terrain to run, walk, or bike, or bump up the incline on a treadmill to get toned quickly.

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Stair Climbing

Climbing stairs using steps in your home or a stair climbing machine is one of the best muscle-toning exercises for your legs and glutes.

In fact, you can burn about 216 calories climbing stairs for 30 minutes if you weigh 155 pounds.

Stair climbing also helps you build muscle, burn fat, and tone up.

Climb stairs for 20-30 minutes (or longer) on certain days of the week, in addition to strength training several times weekly, to sculpt your body.

Plank Jacks and Plank Rows

Planks are exceptional toning exercises as they sculpt your entire body, especially your midsection.

Simply get into a plank position and hold it.

While keeping your legs straight and maintaining the plank position, spread your feet apart and together continuously, like jumping jacks.

To complete plank rows, place a dumbbell in each of your hands before getting into a plank position.

Using your right arm, lift the dumbbell up toward your right armpit and back down.

Using your left arm, lift the other dumbbell up toward your left armpit and back down.

Repeat these motions continuously, at least 10 times with each arm.

Lying Leg Raises

Leg raises are muscle-toning exercises for your abs and legs.

They strengthen your lower midsection, enhance muscle definition, and burn fat.

To complete leg raises, lie down on your back on a floor, mat, or weight bench.

Lift your legs (keep them as straight as possible) up off the floor.

Lower your legs back down toward the floor until they almost touch, and lift them back up.

Complete this down-and-up motion with your legs continuously for about 30-60 seconds.

Aim to do a total of at least three sets of this exercise.

You might also lift your legs off the ground, a couple of inches from the floor, and hold the position as long as you can (keep your legs as straight as possible).

To add an extra challenge to leg raise holds, do up-and-down scissors kicks or out-and-in motions with your legs while keeping them straight.

Burpees

Burpees will get your blood pumping, increase your heart rate, sculpt your muscles, and burn excess fat.

To complete burpees, begin in a standing position.

Then, squat down and get your body into a plank position.

Do a push-up, immediately get back into a standing position, jump up, and move back into your plank position to complete another push-up.

Complete this series of movements continuously for at least 30 seconds.

Squat to Shoulder Press, Curls, Raises, or Kickbacks

Get out a set of dumbbells to complete squat-to-press, squat-to-front or side raises, squat-to-biceps curls, or squat-to-triceps kickbacks.

You might do all of these exercises during the same workout to tighten and tone problem areas.

Simply hold two dumbbells, one in each hand, and stand up straight with your feet slightly wider than shoulder-width apart.

Squat down until your thighs are about parallel with the floor, and when you stand back up, complete standing shoulder press, standing biceps curls, front or lateral raises, or triceps kickbacks.

Do at least 2-3 sets of 10-20 repetitions for each exercise.

You might alter the position of your feet during the squats.

For example, you may combine wide-stance squats with shoulder presses or biceps curls and narrow-stance squats with lateral raises, front raises, or triceps kickbacks.

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Lose Fat & Reach Your Ideal Weight
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Make healthy Eating Easy
Improve your mindset & Discipline
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Daily Accountability & Coaching

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Muscle Toning Exercises: Toning vs Bulking For Women Over 40 appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Fitness After 40: 4 Easy Tips For Success!

Dr. Anthony Balduzzi — Wed, 03 Jul 2024 01:00:33 +0000

Stop starving yourself or killing yourself at the gym. Fitness after 40 is possible, and it's not as hard as you may think!

While it's true that your body changes as you get older, there are so many ways to work against the clock, and you can always look and feel great at any age! Remember, age is just a number!

Still don't think fitness after 40 is possible?

We'll show you how it is in four easy tips!

Learn how you can start increasing your metabolism after 40!

Fitness After 40: The Mindset

Mindset is the key to fitness after 40.

There is so much negative self-talk that we all do as we age.

I'll never go back to my pre-baby body.
My partner probably wants someone thinner.
There's no way I have the time to look like her.
Loose clothes are all that fit me now.

Do you recognize yourself in any of those statements? Negative self-talk has only been exacerbated by social media and the way you can now — constantly — compare yourself to others. For you to achieve any fitness goal, you first need to conquer your mind.

Do a cleanse. No, not a juice cleanse — a social media cleanse. If you go on Facebook or Instagram daily, this applies to you. When you flip through your feed, unfollow accounts that make you feel comparative to others or down on yourself. Find new accounts that uplift you, inspire you to travel, or show you new recipes to make.

Feel better? Great! Now it's time to find your motivation.

We all have one or two big reasons why we'd like to be more fit. Do you want to find it easier to climb stairs? Do you want to be able to keep up on your family bike ride? Do you want to take your absolute favorite jeans from the back of your closet and wear them again with pride?

Whatever the reason is for you, find it and remember it.

Finally, set goals.

Many people shy away from setting goals because it makes them fear failure. Guess what … if you don't make a plan to succeed, you never will. Find a realistic goal that you can accomplish by a specific date.

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Fitness After 40: The Diet

Once you've found your motivation, changing up your diet is our first recommendation. Think about it this way — the food you eat is the building block of your entire body! Whether you get enough water, vitamins, and nutrients from food ultimately determines how well your own body runs. When you think about dieting, think about stocking up on the foods that are good for you rather than eliminating those that are bad.

We break down the best diet for women over 40 here, but here are the main points:

Watch Calories

As you get older and your metabolism slows down, you need fewer calories to fuel your body. Anything extra will just be converted into fat unless you burn it off. Recommended caloric intake for women over 40:

41-50: 1,800-2,200 calories
51-60: 1,600-2,200 calories
61 and older: 1,600-2,000 calories

Perfect Plate Method

Portion control always sounds like a punitive measure. But with our theory of the Perfect Plate, it can be as easy as arranging food on your plate! By eating using the Perfect Plate method, you're able to give your body the protein it needs to build muscle, the vegetables it needs for nutrients and digestion, and the carbs it needs for energy.

Each plate should consist of:

1/4 plate of protein (chicken, lean beef, turkey)
1/2 plate of vegetables (lettuce, spinach, tomatoes, bell peppers)
1/4 plate of starches (legumes, quinoa, sweet potatoes)

Protein Shakes

When you're always on the go, eating right can seem impossible.

Protein shakes allow you to add any nutrients that you tend to run low on throughout the day in an easy-to-make and transportable drink.

More Water, Less Alcohol

If you can limit your alcohol intake to just social occasions, you'll start to make a dent in your consumption. Alcohol carries unnecessary calories and puts stress on your organs.

Try to make water your primary beverage choice. Water has zero calories and is essential to your body, making it the best drink you can choose!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Fitness After 40: The Workout

In addition to a healthy diet, working out can be incredibly impactful on your overall health. While there is no ‘one-size-fits-all' solution to the perfect workout, there are elements that should be included in any well-rounded program:

Weight training
Cardiovascular exercise
Balance work
Flexibility
Resistance work

If this sounds like every type of exercise that's out there — you'd be right. Variety is incredibly important to maintaining a healthy body. Skimping on any particular workout for too long can result in overtraining parts of your body and undertraining others.

Head to our Workout Plan for Women's Weight Loss for a Monday through Sunday guide to working out.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Fitness After 40: The Community

Most journeys are better with a co-pilot. When I created the Fit Mother Project, I envisioned it to be a place where women could connect about their fitness struggles and find common ground. We've built a community full of trust, honesty, and positivity, and you can be a part of it.

Many women start with our Fit Mom 3-Day Weight Loss Jumpstart.

The program gives you a free diet and exercise guide that you can do all on your own — no gym needed. It's designed to be the opposite of the yo-yo diets you're used to. And it's all backed by science and designed for women like YOU.

We welcome you to join our Sisterhood at the Fit Mother Project. We can promise support and inspiration at every step of your journey!

Dr. Anthony Balduzzi

Founder, Fit Mother Project & Fit Father Project

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Fitness After 40: 4 Easy Tips For Success! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Foam Rolling: What it Is and How to Do it Right

Holly Smith, M.D. — Wed, 19 Jun 2024 01:00:30 +0000

Foam rolling has become a popular technique to help loosen up your muscles to prepare for exercise and to help speed up recovery after an intense workout.

Incorporating foam rolling into your fitness routine is something everyone can benefit from, and it’s easy to learn how to do it.

Foam rolling is also affordable and can be done before and after your workouts.

You can individualize your recovery and target areas of tension to improve your range of motion, decrease your risk of injury, and keep you fresh for your next exercise session.

Ready to learn more about foam rolling and how to do it right?

Learn how to incorporate balance and coordination into any workout!

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Lose Fat & Reach Your Ideal Weight
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Improve your mindset & Discipline
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Daily Accountability & Coaching

What is Foam Rolling?

Foam rolling is a form of self-myofascial release.

Myofascial release is sometimes compared to massage, however, it is much more than that.

This modality is an osteopathic manipulative technique that applies sustained pressure on restricted areas of connective tissue, also known as fascia, that surrounds your muscles and bones.

Regular exercise results in microscopic muscle damage and inflammation.

Over time this can lead to fascial scar tissue, which subsequently can cause muscle soreness and decreased range of motion.

This in turn leads to decreased performance and pain during exercise.

In order to recover between workout sessions and improve your fitness, methods to reduce muscle tension and soreness like foam rolling are a great option.

Myofascial release can be done by a physician or physical therapist in a hands-on session.

They apply pressure to release the restriction in connective tissue so that you have a greater range of motion and less pain.

But what if you don’t have access to a daily physical therapist with training in a myofascial release?

Enter the foam roller and self-myofascial release.

Self-myofascial release (SMR) is often recommended in the fitness realm to help treat muscle and soft tissue tension and pain.

During SMR, you use your body weight on a foam roller to exert pressure on the targeted muscles and connective tissue.

You can adjust your body position to isolate specific areas of the body and treat restrictions in the soft tissue.

Foam rolling at home is a great way to self-massage, getting rid of tightness and pain!

Types of Foam Rollers

The first step to foam rolling is choosing the right roller.

You have probably seen different types of foam rollers sitting out at your gym or while shopping for fitness equipment and have wondered which one to choose.

The main types include:

Soft Foam Rollers

While these may feel more comfortable as you first start using them to massage out your muscles, they really don’t provide a lot of deep tissue release.

Since they are so soft they won’t be able to achieve increased blood flow to your muscles, which is what you are trying to accomplish through foam rolling.

Firm Rollers with Ridges

A firm roller with ridges is a better option when focusing on muscle recovery.

A good, firm foam roller is really going to be able to knead into your myofascial tissues to release tension and increase blood flow to your sore muscles.

Studies have even found that firm rollers (also called multilevel rigid rollers) exert significantly higher pressure and isolated contact area compared to softer rollers.

So if you want to put your money to the best use, choosing a firmer roller with ridges will get you the best results.

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When To Foam Roll

This is a loaded topic because really any time you have a chance is a good time to foam roll.

However, if you want to benefit the most you can plan to do your foam rolling around scheduled exercise, or even first thing in the morning.

Prior to Exercise

Foam rolling along with dynamic stretching is a great way to get your muscles primed for your workout.

Similar to massage, foam rolling before a workout has been found to help improve muscle length-tension and allow for better warm-ups.

For example, a study from the Journal of Strength and Conditioning Research compared athletes that either performed a series of planking exercises or foam rolling exercises and then performed a series of athletic performance tests.

The researchers found that post-exercise fatigue after foam rolling was significantly less compared to the subjects that performed planking.

Reducing fatigue during exercise means you may be able to increase your workout time, intensity, and volume.

This in turn will lead to improved fitness.

After Exercise

A lot of people do a cool down after exercise in hopes of decreasing muscle soreness the next day.

However, a review of exercise studies illustrated that while a warm-up with dynamic stretching can help decrease delayed onset muscle soreness, the cooldown did not really have an effect on muscle soreness.

However, studies have found that foam rolling can substantially improve muscle tenderness following exercise.

So if you have a foam roller available this is a great way to cool down after a tough workout.

With a foam roller, you can target the upper and lower body to improve range of motion, decrease neuromuscular exhaustion, and decrease post-exercise soreness.

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Foam Roller Exercises

Upper Back

Lie with a foam roller under your spine.
The foam roller should be oriented vertically so that it is supporting your head and tailbone.
Bend your knees and place your feet flat on the floor.
Spread your arms wide and out to the sides with your palms facing upward.
Breathe deeply and relax into this position for up to 1 minute.

Upper to Mid Back

Place the foam roller horizontally across your upper to mid-back, right below your shoulder blades.
Bend your knees and press your feet into the floor.
Rest your head in your hands and lean back.
Raise your hips slightly to move the roller up toward your shoulders.
Focus on areas of tension for 10-20 seconds.
Work your way up to your shoulders.
Then work your way down to your mid-back again targeting areas of tension.

Low Back

Lie on your back and position the foam roller so it is horizontal below your low back.
Bend your knees and press your feet into the ground.
Bring your knees to your chest and place your hands behind your thighs or just below your knees.
Slowly shift your weight to the right side, raising the left side of your low back off the foam roller.
Hold this position for a few seconds, then gently shift to the left side.
Continue rocking your weight from side to side until you feel your muscles and soft tissue release.

Hamstrings

Sit with your right leg on the foam roller and your left knee bent with your hands on the floor behind you.
Roll up and down from your knee to just under your right butt cheek.
Roll back and forth 8-10 times then repeat on with the left leg.

Quads

Lie facedown on the floor and place the foam roller under your hips.
Roll up and down from hip to knees 8-10 times.

Shoulders

Position your body on your right side, with a foam roller under the right side of your chest.
Extend your right arm out on the floor with your right leg straight on the ground, and your left leg propped in front of your body with your knee bent.
Rotate back slightly so your right lower shoulder muscle is in contact with the foam roller.
Slowly roll foam roller a few inches closer to legs, then a few inches closer to head 8-10 times.
Switch sides and repeat.

When doing any of these foam rolling exercises, you can tailor it to match your areas of soreness or tightness.

When rolling over certain muscles you will notice areas of tension.

Slow down over these regions to really focus on the muscle groups.

Focus on your breathing as you relax and target areas of pain until these muscles release.

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Focus On Areas Above and Below Tension

Another important caveat to foam rolling is to focus on the muscles above and below areas of pain.

For example, many women have issues with low back pain.

Obviously, foam rolling over the low back muscles will increase blood flow to the tissues and help decrease tension.

However, the pain may actually originate in nearby muscles.

This means you also want to relax areas of tension in the glutes and hamstrings to help ease pain in the low back.

As the volume and intensity of your workouts increase, you will deal more with muscle soreness before, during, and after exercise.

Employing techniques to ease delayed onset muscle soreness will help you recover quicker and allow you to put your best effort into each workout.

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Foam Rolling: What it Is and How to Do it Right appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Strength Training For Women Over 40: It’s Not Just For Bodybuilders!

Holly Smith, M.D. — Tue, 11 Jun 2024 01:00:44 +0000

Strength training for women over 40 is vital for a variety of reasons. Yet, many women shy away from it. Why?

Some think it's just for bodybuilders; others fear becoming too “bulky.” Plus, it can be intimidating walking into a gym (even if it's in your home) and trying to create a workout routine.

But you can't just slog it out on the treadmill day after day!

As women age, lean body mass decreases, something known as sarcopenia. Studies have shown that this appears to be more from muscle disuse than just aging alone, and can begin as early as 30! However, regular exercise can help you maintain muscle mass.

Having increased lean muscle mass is important for many reasons. For one, this will increase your basal metabolic rate, meaning that your body will be more efficient at burning calories throughout the day.

Studies have also shown that strength training is important for bone health and reducing the risk of developing osteoporosis. In addition, strength training has been associated with a decreased risk of other chronic diseases, such as type 2 diabetes.

This is why strength training for women over 40 is so necessary.

Having stronger muscles means not only will you look great and be healthier overall, but you will also be able to do everyday activities more easily. And as a busy mom, this is definitely a plus!

Keep reading to learn more about strength training for women over 40, and start building your new workout routine!

See why strength training is one of the most important things you can do to combat muscle loss and promote longevity!

Strength Training Myths and How To Get Started

There is a common misconception among women that weight training will turn them into some “muscle head.” But since women have lower testosterone than men, lifting weights is not going to give women the same muscle hypertrophy as men.

It will boost your metabolism and give you a toned, strong, healthy physique!

Strength training is also important if you are trying to lose weight. With weight loss, your body will tend to lose fat and muscle.

Strength training will help preserve muscle mass even as you are losing weight. In addition, this increased lean muscle mass will keep your metabolism high, aiding in weight loss.

There is so much information about workouts and strength training exercises that it can be hard to know where to start. But the fact is, it doesn’t have to be complicated!

The key is really knowing how often to work out and the top strength training exercises to give you the best results. The first step is knowing how often to train a week.

A review of scientific evidence has found that strength training should occur at least twice a week and possibly three times weekly to optimize muscle growth.

For women just beginning a new strength training program, you should start with two days and work up to ensure adequate rest between sessions.

The best strength training exercises for women over 40 are moves that are safe and easy to perform but extremely efficient at targeting major muscle groups. This will allow you to get the most out of every workout session without risking injury.

The big thing you want to focus on is how to perform the exercises correctly so that you can move on to more advanced moves as your fitness progresses.

Your strength training routine should target the major muscles in your back, arms, shoulders, legs, and core. This could be spread during the week or combined with full-body exercises and workouts.

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Strength Training For Women Over 40: The Top 10 Workouts

These exercises use a combination of machines, free weights, and bodyweight exercises to really challenge your muscles.

Dumbbell Squats

Squats are the ultimate lower-body exercise. This movement targets the quads, hamstrings, glutes, and calves to build strong legs. Starting with dumbbells instead of using a barbell will help you master the movement while minimizing your risk of injury.

While holding a dumbbell in each hand, lower into a squat, ensuring your knees don’t track past your toes.
Go as far as comfortable until your thighs are parallel to the floor.
Perform three sets of 10-12 reps.

Push-Ups

Don’t let the simplicity of this movement fool you. Push-ups are killer upper body exercises for beginners and seasoned gym-goers alike that work your chest, arms, shoulders, and core. You can do push-ups anywhere and modify this exercise easily based on your current fitness level. If you find the move too challenging, try starting on your knees and working your way up.

Position your hands under your shoulders with your feet straight behind you.
Lower your chest towards the ground, pause, and then extend your arms to push back up.
Perform three sets of 10-12 reps.

Pull-Ups

Pull-ups may seem intimidating, but they are among the best upper-body exercises and should be in everyone's arsenal. You can start with assisted pull-ups as you build strength. Learning the movement early on in your training will allow you to build up to eventually performing unassisted pull-ups. Doing pull-ups trains you to synergistically use your back, shoulder, and arm muscles to build up these upper body muscles.

Hang from a bar with your palms facing away at about shoulder width.
Pull your body up while contracting your shoulder blades together until your chest is at the height of the bar or your chin is just over the bar.
Then, slowly lower yourself down.
Aim for three sets of 8-10 reps.

If you cannot do an unassisted pull-up, that’s OK! There are modifications that you can start out with as you gradually build up your strength and work up to performing pull-ups on your own. Pull-up modifications include:

Pull-Up Machine

Many gyms will have a machine with a platform to rest your legs. The heavier the weight you choose to assist you, the easier the pull-up will be. Gradually decrease the assistance until you can do a pull-up without any assistance at all.

Pull-Ups With a Spotter

Have a spotter hold your legs to assist you during the movement.

Negative Pull-Ups

Start by standing under a pull-up bar.
Jump up, grabbing the bar with a slightly wider than shoulder-width grip.
Pull yourself upwards using the momentum from your jump until your chin is above the bar.
Slowly lower yourself.
Slowly extend your arms as you inch closer to the ground.
Aim for 3-5 seconds until your arms are extended.
Let go of the bar and return to the ground.
Repeat for the desired reps.

Dumbbell Bicep Curls

Bicep curls are an excellent way to isolate your bicep muscles and really tone up your arms.

Stand with your feet hip-distance apart, holding a dumbbell in each hand.
Bend your elbows to bring the weights up towards your shoulders.
Pause, then slowly lower the weights back down.
Perform three sets of 10-12 reps.

Triceps Push Down

Just like you want to target your biceps, working the triceps on the back of the arm is essential.

Attach a rope attachment to a high pulley and hold the rope with your palms facing each other.
Bring your torso forward at about a 30-degree angle.
Contract your triceps to pull the rope down until your arms are fully extended.
The upper arms should remain stationary, and only the forearms should move.
Hold for a pause, and then bring the rope slowly back up.
Aim for three sets of 10-12 reps.

Shoulder Press

Shoulder presses will help round your arms and enhance your strength.

Hold a pair of dumbbells and sit on a bench with back support.
Bring the dumbbells up to shoulder height with your palms facing forward.
Push the dumbbells up until they touch the top.
After a brief pause, slowly bring the dumbbells back down.
Aim for three sets of 10-12 reps.

Kettlebell Swings

Kettlebell swings will work your upper body, lower body, and core. Plus, this move will add a bit of cardio to your workout session.

Stand with your feet shoulder-width apart, toes pointed out, and knees slightly bent.
Hold a kettlebell between your legs with both hands in an overhand grip.
Bend your hips back until the kettlebell is between and behind your legs.
Then, contract your glutes to extend your hips and swing the weight to about chest height.
Let the weight swing between your legs as you bend your hips and slightly bend your knees.
Immediately begin the next rep by extending your hips and bringing the kettlebell up.
Complete three sets of 10-12 reps.

Lat Pull Downs

This exercise really works your lats and is an easy movement for the beginner to master.

Grab the bar with the palms facing forward at about shoulder width.
Bring your torso back around 30 degrees.
Pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
Your upper body should remain still, and only your arms should move.
Squeeze your shoulder blades together briefly, then slowly raise the bar back to the starting position.
Perform three sets of 10-12 reps.

Dumbbell Chest Press

Chest presses are another great exercise that emphasizes functional movements while strengthening the chest, triceps, and shoulder muscles.

Lie back on a bench, holding a dumbbell in each hand just to the sides of your shoulders.
Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly.
Aim for three sets of 10-12 reps

Elbow Plank

Most exercises listed here require you to engage your core during the movements. But it is essential to try to isolate these muscles as well. The elbow plank focuses on the abdominal and core muscles in the pelvis and trunk.

Lie face down on the floor, resting on your forearms and knees.
Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
Contract your abdominals to keep your body straight.
Try to keep your back flat and your butt in line, not sticking up.
Hold as long as you can, initially aiming for 10-20 seconds.
Gradually work your way up to one minute.

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Tips For Success

Start with a weight that you can complete the desired number of reps, with the last two being very challenging. If you start a set and realize that the weight is too heavy, stop and use a lighter one. On the other hand, if you finish your reps and find the last two very easy, pick a heavier weight on your next set.

Record your weight and the number of reps and sets for each session. This will allow you to track your progress.

Also, be sure you are getting enough rest between sets, but not too much. For women new to strength training, you may want to give yourself a bit more rest between sets. Start with one and a half to two minutes.

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Creating a Weekly Strength Training Routine

When beginning strength training for women over 40, aim for two days a week to start. You can choose three to four exercises from the list above for each day, targeting all your major muscle groups.

Every strength training workout should include a warm-up and a cool-down. This is especially important for women who are just beginning a new program.

A proper warm-up and cool-down will help decrease your risk of injury. Here is an example of what one of your training days could look like:

Warm-Up Dynamic Stretches

Dynamic stretches are superior to static stretches before a workout. Studies have shown that dynamic stretching is better for muscle coordination and power during a workout, while static stretching could decrease muscle power.

Arm Circles

Stand tall with your arms outstretched to your sides and parallel to the floor.
Make small circles with your arms going forward for 10 reps, then backward for 10 reps.
Then, make larger circles forward for 10 reps and backward for 10 reps.

Arm Cross-Overs

Stand with your arms outstretched to the sides and parallel to the floor.
Move your arms across the center of your chest and let them crisscross each other.
Steadily move them back out and repeat, but cross them with the opposite arm on top this time.
Continue this for 10-20 reps.

Leg Kicks With Arm Reach

Kick your left leg straight before you while reaching for your toes with the right hand.
Then, kick your right leg out and reach your toes with your left hand.
Repeat for 10 reps on each side.

Main Set

Push-Ups
Bicep Curls
Kettlebell Swings
Lat Pull Downs
Elbow Plank

Cool-Down

Always remember to include a cool-down after every weight training workout. This will stretch the muscles and reduce your risk for post-workout muscle soreness and soft tissue injuries.

You should include stretches that target the upper body, lower body, and core. While dynamic stretches are best before a workout, static stretches are better for the cool-down.

Glute Stretch

Sit on the ground with both knees bent and feet on the floor.
Lift your right leg and cross it over your left thigh.
Pull both legs inwards toward your stomach for a deep stretch of your glutes.
Hold this position for 30 seconds, and then switch sides and repeat.

Chest Opener

Push your arms up behind you while pulling your shoulder blades together and your back straight until you feel the stretch in your chest.
Hold for about 20-30 seconds before releasing.

Core/Abdominal Stretch

Lie down on your stomach with your face towards the ground and your palms facing the floor.
While keeping your hips on the floor, push your upper body up from the ground.
Hold for 30 seconds before releasing.

Lower Back Stretch

Start lying on your back with your knees bent and pulled up toward your chest.
Hold for 30 seconds before releasing.

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Strength Training For Women Over 40: It’s Not Just For Bodybuilders! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Bulgarian Split Squat: The Ultimate Leg Exercise For Women Of All Fitness Levels

Dr. Anthony Balduzzi — Sat, 01 Jun 2024 01:00:38 +0000

Unlock the potential of your leg training with the ultimate leg exercise for women of all fitness levels — the Bulgarian split squat!

The Bulgarian split squat targets your legs and glutes, making it a game-changer for those seeking to amplify their workout routines.

Learning to do the Bulgarian split squat properly will give you these benefits:

Enhanced lower body muscle and strength.
Lower weights produce the same result as heavier-weighted standard squats — heavier weights will multiply the effects.
Boosts flexibility in your hips.
Improves your core strength, balance, agility, and lower body mobility.
A lighter weight means reducing the risk of injury.
Can help to push you through weight-lifting plateaus as a weaker leg is forced to strengthen.

Learn how the Bulgarian split squat can be modified depending on your level and target muscles!

Bulgarian Split Squat: A Step-By-Step Guide

Step 1: Stand with your feet shoulder-width apart. Your back should be straight, with a box or bench behind you. It’s a good idea to place a pad on the floor in front of the bench; this will absorb shock and prevent an impact injury.
Step 2: Lift one foot and move it behind you until it rests on the bench or box. The top of your foot needs to be comfortable on the box.
Step 3: Hold your weight and slowly lower your body towards the ground. Your back knee should touch the pad on the floor, but it shouldn’t take your weight. It is important to keep your back straight and your torso tight while you do this. Your front thigh should be parallel to the floor.
Step 4: Hold the pose for a second, then slowly push yourself back into the starting position.
Step 5: Repeat! The aim is to do 3 sets of 8-10 reps. But be warned, these will burn. You may need to start smaller and work your way up.

Pro Tips

Make sure the bench or box is positioned correctly. If you are too close to it, then you will work your quads harder, but you may also feel pain in your knees. Stand too far away, and you may feel pain in your groin or hip. A stretching feeling is fine, but pain means you must move closer to the bench or lower it.
Maintain evenly distributed weight in your whole foot. Don’t shift forward on the toes or exaggerate pushing through the heel.
Squeeze your rear glute at the top of the movement.

Want more? To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Mother Project YouTube Channel.

Dr. Anthony Balduzzi

Founder, Fit Mother Project & Fit Father Project

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

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Fitness Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Kettlebell Exercises: The Most Effective Workouts For Women

Kettlebell Basics

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Kettlebell Exercises for Women

Kettlebell Lunges

Kettlebell Swings

Flutter Kicks

Kettlebell Around-The-Worlds

Alternating Kettlebell Shoulder Press

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Micro Workouts For Women: 5 Routines To Fit Into Any Hectic Day

Short Workouts, Big Benefits

5 Great Micro Workouts for Women

1. The Micro Workout For Stay-At-Home Moms

2. The Vacation Micro Workout

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3. The Work Trip Micro Workout

4. The Resistance Band Micro Workout

5. The Take-What-You-Can-Get Micro Workout

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If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

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Dumbbell Deadlifts: A Great Full-Body Compound Exercise All Women Over 30 Should Try

Dumbbell Deadlift: A Step-By-Step Guide

Pro Tips

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

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Outdoor Activities: Great Ways Busy Moms Can Promote Fresh Air and Exercise

Physical Activity and Family Fitness

The Best Outdoor Family Activities

Running Trails

Biking

Kayaking

Paddleboarding

Tennis

Family Hikes

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If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

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Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Weight Training For Women Over 50: A Complete Workout Plan

Strength Training and Increased Lean Muscle Mass

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Join our 6-Week Program... You'll Gain Health for Life!

Focus on Functional Strength Training Exercises

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Weight Training for Women Over 50: The Full Program Breakdown

Dynamic Stretches

Best Weight Training Exercises For Women Over 50

Static Stretches

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Join our 6-Week Program... You'll Gain Health for Life!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Muscle Toning Exercises: Toning vs Bulking For Women Over 40

Toning vs Bulking

High-Intensity Interval Training (HIIT)

Strength Training

Cardiovascular Exercise

Fat-Burning Diet

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

10 Best Muscle Toning Exercises For Women

Weighted or Alternating Jumping Lunges

Squat Jumps

Rope Jumping

Swimming

Uphill Cardio Workouts

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

JOIN OUR fit
mother PROGRAM (FM30X)

JOIN OUR FIT
MOTHER PROGRAM

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

JOIN OUR fit
mother PROGRAM (FM30X)

JOIN OUR FIT
MOTHER PROGRAM

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!