{"id":2519,"date":"2020-03-17T19:15:33","date_gmt":"2020-03-17T19:15:33","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=2519"},"modified":"2020-09-04T02:54:21","modified_gmt":"2020-09-04T02:54:21","slug":"stay-at-home-mom-exercise-and-weight-loss","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/","title":{"rendered":"A Stay at Home Mom Exercise and Weight Loss Plan That Works"},"content":{"rendered":"<p>Stay at home mom exercise and weight loss &#8230; is it even possible? Being a mom is a full-time job, and there's rarely much time to focus on your own health and fitness.<\/p>\n<p><strong>You barely have enough time to wash your hair or get a quick bite to eat, let alone drive back and forth to the gym to workout!<\/strong><\/p>\n<p>Luckily, there are some great workouts that are perfect for <a href=\"https:\/\/fitmotherproject.com\/weight-loss-for-busy-moms\/\" target=\"_blank\" rel=\"noopener noreferrer\">busy stay at home moms<\/a> that can help you lose weight and feel great.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/NCqZNF4Fquc?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2>Exercise is Essential For Long Term Health<\/h2>\n<p>Being a mom means that you always want to put your family first, and you may feel guilty spending time away to work out.<\/p>\n<p><strong>However, your health is a top priority! You need to be there for your family for years to come. <\/strong><\/p>\n<p>Studies have shown that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\" target=\"_blank\" rel=\"noopener noreferrer\">physical activity is associated with decreased risk of chronic diseases<\/a>, such as diabetes and cardiovascular disease.<\/p>\n<p>That is why maintaining your health is so vital.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/FY2M0ZLLO38?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2>Workout On Your Own Time<\/h2>\n<p>Having kids typically means your days are set around their schedules, which can often be unpredictable.<\/p>\n<p><strong>By using a stay at home mom exercise and weight loss plan, you can fit in a quick workout during nap time or while your kids are enjoying their own activities. <\/strong><\/p>\n<p>You don\u2019t have to worry about finding a sitter or scheduling specific times to go exercise. You don't even need to <a href=\"https:\/\/fitmotherproject.com\/at-home-workouts-for-women\/\" target=\"_blank\" rel=\"noopener noreferrer\">leave the house<\/a>!<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/ylnrgBZY3Hg?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2>Minimal Equipment Needed<\/h2>\n<p>You don\u2019t need fancy machines to get in a quality calorie burning and muscle building workout.<\/p>\n<p>By just using your own body weight, light weights, or resistance bands, you can lose weight, build strength, and get a great looking body, even as a <a href=\"https:\/\/fitmotherproject.com\/quick-workout-for-busy-moms\/\" target=\"_blank\" rel=\"noopener noreferrer\">busy stay at home mom<\/a>.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/sXI3k1jVWhg?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2>The Fit Mother Project<\/h2>\n<p>If you are a busy mom new to fitness, the Fit Mother Project offers the <a href=\"https:\/\/fitmotherproject.com\/get-free-fmjs\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mom 3-Day Weight Loss Jumpstart<\/a>.<\/p>\n<p><strong>It's an excellent introduction to a healthy lifestyle with great exercise and weight loss tips. <\/strong><\/p>\n<p>This introductory course is a great jumping point to lead you into more challenging programs, such as <a href=\"https:\/\/fitmotherproject.com\/fm30x-letter-video\/\" target=\"_blank\" rel=\"noopener noreferrer\">FM30X<\/a>.<\/p>\n<p>FM30X is a 30-day program that gives you more nutrition and exercise tips, built into a full month schedule.<\/p>\n<p>It also offers a community of coaches and fellow Fit Moms to support you and keep you accountable for your health.<\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"790\" class=\"elementor elementor-790\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cfae885 elementor-reverse-mobile elementor-section-content-middle elementor-reverse-tablet sc-container elementor-reverse-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfae885\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d79282\" data-id=\"5d79282\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d7d5893 shortcode-content elementor-widget-mobile__width-inherit elementor-widget elementor-widget-html\" data-id=\"d7d5893\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2>JOIN OUR fit <br>mother \rPROGRAM (FM30X)<\/h2> \r\r<p>Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...<\/p>\r\r<a href=\"\/fm-aa-trial\/?utm_source=organic&utm_medium=inline_banner_ff30x&utm_campaign=free_trial\" class=\"optin-banner-btn left-arrow\">LEARN MORE ABOUT FM30X  \u00bb <\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-8ca251e sc-right-col\" data-id=\"8ca251e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-613336b elementor-hidden-desktop elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"613336b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">JOIN OUR FIT <br>MOTHER PROGRAM<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-83e5746 sc-image elementor-widget elementor-widget-image\" data-id=\"83e5746\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\/fm-aa-trial\/?utm_source=organic&#038;utm_medium=inline_banner_ff30x&#038;utm_campaign=free_trial\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"336\" height=\"307\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/11\/fm30x-img.png\" class=\"attachment-full size-full wp-image-3403\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/11\/fm30x-img.png 336w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/11\/fm30x-img-300x274.png 300w\" sizes=\"(max-width: 336px) 100vw, 336px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-eaa1a52 optin-banner-wrap elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-mobile elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-hidden-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"eaa1a52\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6ec9344\" data-id=\"6ec9344\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4d838d9 optin-banner-title elementor-widget elementor-widget-heading\" data-id=\"4d838d9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">JOIN OUR FIT MOTHER 30X PROGRAM<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80d2854 elementor-widget elementor-widget-html\" data-id=\"80d2854\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"optin-banner-content\">\n    <div class=\"optin-banner-inner inner1\">\n        <p class=\"optin-banner-text\">FM30X is the first sustainable weight loss program designed exclusively for *busy* mothers like you... <\/p>\n        <a href=\"#\" class=\"optin-banner-btn\">Learn More &nbsp;<span class=\"arrow\">&gt;<\/span><\/a>\n    <\/div>\n    <div class=\"optin-banner-inner inner2\">\n        <div class=\"optin-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2019\/01\/FM30X-program-img2.png\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h2>A Stay at Home Mom Exercise and Weight Loss Plan That Works<\/h2>\n<p>If you want to get started now on weight loss without joining a specific program, here is an awesome weekly exercise plan for busy moms.<\/p>\n<p><strong>The workouts can be done in the comfort of your home and on your own time.<\/strong><\/p>\n<p>Weight loss is going to need to include both <a href=\"https:\/\/fitmotherproject.com\/how-much-cardio-to-lose-weight\/\" target=\"_blank\" rel=\"noopener noreferrer\">cardio<\/a> and <a href=\"https:\/\/fitmotherproject.com\/beginner-strength-training-workouts-for-women\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a> exercises. You will see that this stay at home mom exercise and weight loss plan has specific days that focus on each of these disciplines.<\/p>\n<p><strong>Cardio, even lower intensity cardio, will help you burn calories during and after your workout. <\/strong><\/p>\n<p>The key is to really push yourself.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28871849\" target=\"_blank\" rel=\"noopener noreferrer\">Resistance and strength training is essential for weight loss and decreasing fat mass<\/a>.<\/p>\n<p>Not only do these muscle-building sessions burn calories, but they also increase your lean body mass and metabolism.<\/p>\n<p>This keeps your body burning calories throughout the day, adding to your weight loss potential.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/sOrv3xlpRa4?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Monday: Cardio\/Interval Training<\/h3>\n<p>Start out the week with a quality high-intensity interval session.<\/p>\n<p><strong>These short bouts of heart-pumping cardio and strength moves will get you out to a great start to the week.<\/strong><\/p>\n<p><strong>Warm-Up:<\/strong><\/p>\n<p>Perform each movement for 30 seconds, then move right into the next move<\/p>\n<ul>\n<li>Jog in Place<\/li>\n<li>Jumping Jacks<\/li>\n<li>High Knees<\/li>\n<li>Arm Circles (15 seconds forward, 15 seconds backward)<\/li>\n<\/ul>\n<p>Repeat twice, rest for one minute, then move into the main set.<\/p>\n<p><strong>Main Workout:<\/strong><\/p>\n<p>Perform each exercise for 30 seconds then rest for 30 seconds.<\/p>\n<p><strong>Squat with Front Kick<\/strong><\/p>\n<ul>\n<li>Squat down, stand back up, then kick forward with the right leg.<\/li>\n<li>Bring the right leg back, squat again, then kick forward with the left leg as you stand.<\/li>\n<li>Continue alternating sides.<\/li>\n<\/ul>\n<p><strong>Bear Crawls with Push-Ups<\/strong><\/p>\n<ul>\n<li>Squat down and walk your hands out into a plank.<\/li>\n<li>Do a push-up, then walk the hands back and stand up.<\/li>\n<\/ul>\n<p><strong>Ski Abs<\/strong><\/p>\n<ul>\n<li>Start in a plank position.<\/li>\n<li>Hop both feet up to the right, trying to bring your knees to the outside of your right elbow.<\/li>\n<li>Hop back into a plank position, then bring your knees to the left.<\/li>\n<li>Continue alternating sides.<\/li>\n<\/ul>\n<p><strong>Tricep Dips with Leg Extension<\/strong><\/p>\n<ul>\n<li>Using a chair or step, lower into a tricep dip.<\/li>\n<li>As you push up, straighten your right leg and reach your left hand towards your right toe.<\/li>\n<li>Lower your leg and repeat, alternating sides.<\/li>\n<\/ul>\n<p><strong>Knee Pulls<\/strong><\/p>\n<ul>\n<li>Stand upright and put most of your weight on your right leg with your knee slightly bent.<\/li>\n<li>Lean slightly to the right and bring your left knee up to meet your hands at waist level.<\/li>\n<li>Then bring the left knee back down towards the floor, but just as the foot touches bring it immediately back up again to your waist level.<\/li>\n<li>Continue as fast as you can for 15 seconds on that side, then switch and repeat on the other side for 15 seconds.<\/li>\n<\/ul>\n<p><strong>Pushup to a Side Plank<\/strong><\/p>\n<ul>\n<li>Start in a plank position and lower down into a pushup.<\/li>\n<li>As you push back up, rotate your body to the right, moving your right arm up into a side plank.<\/li>\n<li>Rotate back, do another push-up, and then do a side plank to the left.<\/li>\n<li>Continue alternating sides after each push-up.<\/li>\n<\/ul>\n<p><strong>Pike Up To Spider Lunge<\/strong><\/p>\n<ul>\n<li>Start in a plank position and raise your hips so your body forms an upside-down V.<\/li>\n<li>Then step forward with your right foot, bringing it next to your right hand.<\/li>\n<li>Return to the starting position and repeat, this time bringing your left foot next to your left hand.<\/li>\n<li>Continue alternating sides.<\/li>\n<\/ul>\n<p><strong>Superman Pulses<\/strong><\/p>\n<ul>\n<li>Lay on your stomach on the floor or exercise mat.<\/li>\n<li>Extend your arms in front of you.<\/li>\n<li>Contract our glutes and back to raise your arms, legs, and chest off of the floor.<\/li>\n<li>Once in this position pulse your arms up and down by squeezing your shoulder blades together.<\/li>\n<li>Lower your arms, legs, and chest back down after the 30-second interval.<\/li>\n<\/ul>\n<p><strong>Cool Down<\/strong><\/p>\n<p>Cool down with some gentle stretches, such as hamstring and quad stretches for the legs, and tricep and shoulder stretches for the arms.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/NK9RTGCLid8?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Tuesday: Resistance Training<\/h3>\n<p>Today will be focused on strength training using bodyweight for your resistance.<\/p>\n<p>These exercises will be done in a circuit format. As these are fairly basic moves, a full description isn\u2019t included for each exercise.<\/p>\n<p><strong>Warm-up:<\/strong> Start with the same warm-up from yesterday.<\/p>\n<p><strong>Main Set:<\/strong> Perform each exercise, then move onto the next with minimal rest.<\/p>\n<p><strong>Body Weight Squats:<\/strong> Perform 12-15 bodyweight squats.<\/p>\n<p><strong>Bird-Dog:<\/strong> Begin on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Reach your right arm forward and left leg back. Return to the starting position, placing your hand and knee back on the floor. Repeat on the other side, reaching the left arm forward and right arm back. Complete 8-10 on each side<\/p>\n<p><strong>Push-Ups:<\/strong> Do 12-15 push-ups. If you cannot do these on your feet, modify the move and come down to your knees.<\/p>\n<p><strong>Front Lunges:<\/strong> Aim for 8-10 front lunges with each leg.<\/p>\n<p><strong>Flutter Kicks:<\/strong> Try to maintain this movement for 30 seconds. If you find your form failing, rest briefly, then continue.<\/p>\n<p><strong>Tricep Chair Dips:<\/strong> Perform 12-15 chair dips.<\/p>\n<p><strong>Pike Push-Ups:<\/strong> These are push-ups done in an inverted V position that targets your shoulders rather than your chest muscles. Perform 10-12 reps.<\/p>\n<p><strong>Plank:<\/strong> Try to 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.<\/p>\n<p>After completing this circuit, rest for one minute, then repeat 1-2 times.<\/p>\n<p><strong>Cool Down:<\/strong> Cool down with static stretches, similar to Monday\u2019s workout.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/0SIF7nlBpSs?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Wednesday: Rest or Light Family Activities<\/h3>\n<p>Today should be focused on recovery from the workouts on Monday and Tuesday.<\/p>\n<p><strong>Don\u2019t do anything too strenuous. <\/strong><\/p>\n<p>Take a walk with the kids or do other light activities to keep your body moving.<\/p>\n<p>As a busy mom, you will likely be getting in a workout just taking care of the little ones!<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/wx1LTcN0bdc?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Thursday: Cardio<\/h3>\n<p>Today you can get back to focusing on cardio.<\/p>\n<p><strong>You can repeat the interval workout from Monday, or use a treadmill or indoor bike. <\/strong><\/p>\n<p>Or, if you have someone that is at home that can watch the kids for 30-45 minutes, you could go for a nice outdoor run or brisk walk.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/-walnB1pmHo?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Friday: Resistance Training<\/h3>\n<p>Repeat the full-body strength training workout from Tuesday.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/oAHwQJLFy6w?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Saturday: Stretching<\/h3>\n<p>Every workout doesn\u2019t have to be just about cardio and strength. Doing exercises that focus on balance and stretching are also incredibly beneficial.<\/p>\n<p><strong>Stretching and balance exercises are just as important as strength and cardio workouts for overall fitness.<\/strong><\/p>\n<p>These types of workouts will help decrease your risk of injury by improving your flexibility and maintaining the integrity of your tendons and ligaments.<\/p>\n<p>Balance exercises will also improve your core strength.<\/p>\n<p>This will help you in all of your other workouts, both cardio and strength training.<\/p>\n<p>Plus, it will aid you in performing everyday activities.<\/p>\n<p>You can even include your kids with some of these stretches and poses!<\/p>\n\t\t<div data-elementor-type=\"page\" data-elementor-id=\"2131\" class=\"elementor elementor-2131\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cfae885 elementor-section-content-middle elementor-reverse-mobile sc-container fmjs elementor-reverse-tablet elementor-reverse-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfae885\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-0a9332a sc-left-col\" data-id=\"0a9332a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1cb607f shortcode-content title-content elementor-widget-mobile__width-inherit elementor-widget elementor-widget-html\" data-id=\"1cb607f\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2>GET YOUR FREE<br\/>\r\u201cFIT MOM\u201d JUMPSTART<br\/>\r(MEAL PLAN + WORKOUT)\r<\/h2>\r\r\r<p>Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email&nbsp;coaching.<\/p>\r\r<a href=\"\/get-free-fmjs?utm_source=site&utm_medium=banner&utm_term=fmjs\" class=\"optin-banner-btn left-arrow\">YES! GET MY FREE <span>PLAN&nbsp;<i class=\"fas fa-chevron-right\"><\/i><\/span><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d79282 sc-right-col\" data-id=\"5d79282\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9fefc65 elementor-hidden-desktop elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"9fefc65\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">GET YOUR FREE<br> \u201cFIT MOM\u201d JUMPSTART<br>(MEAL PLAN + WORKOUT)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d82cac5 elementor-widget-mobile__width-inherit sc-image elementor-widget elementor-widget-image\" data-id=\"d82cac5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\/get-free-fmjs?utm_source=site&#038;utm_medium=banner&#038;utm_term=fmjs\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"308\" height=\"307\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png\" class=\"attachment-full size-full wp-image-3398\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png 308w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-300x300.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-150x150.png 150w\" sizes=\"(max-width: 308px) 100vw, 308px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<p><strong>Stretching and Balance Workout:<\/strong><\/p>\n<p><strong>Standing Hamstring Stretch<\/strong><\/p>\n<p>Stand and cross your right foot in front of your left foot. Slowly lower your torso down by hinging at the waist. Hold for 30 seconds then switch the position of your feet and repeat.<\/p>\n<p><strong>Chair Pose<\/strong><\/p>\n<ul>\n<li>Begin with your feet about hip-distance apart.<\/li>\n<li>Bring your arms overhead with your palms facing one another and bend your knees, as if you are sitting on a chair.<\/li>\n<li>Bring your thighs as close to parallel with the floor.<\/li>\n<li>Hold the pose for five deep breaths.<\/li>\n<li>To come out of the pose, straighten your legs and bring your arms to your sides.<\/li>\n<\/ul>\n<p><strong>Tree Pose<\/strong><\/p>\n<ul>\n<li>Stand upright and shift your weight into your right foot while lifting your left foot off the floor.<\/li>\n<li>Bend your left knee and bring the sole of your left foot high onto your inner right thigh.<\/li>\n<li>Take 5 to 10 breaths, then lower your left foot to the floor and repeat on the other side.<\/li>\n<\/ul>\n<p><strong>Pigeon Stretch<\/strong><\/p>\n<ul>\n<li>Start on your hands and knees and bring your right knee forward towards your right wrist.<\/li>\n<li>Your right ankle will be somewhere in front of your left hip.<\/li>\n<li>Slide your left leg back and point your toes so that your heel is pointing up to the ceiling.<\/li>\n<li>Walk your hands forward and lower your upper body towards the floor.<\/li>\n<li>Stay in this position for 5 deep breaths.<\/li>\n<li>Move back onto all fours, then switch sides and repeat.<\/li>\n<\/ul>\n<p><strong>Cobra Stretch<\/strong><\/p>\n<ul>\n<li>Lie face down, with your hands by your shoulders as if you were doing a pushup.<\/li>\n<li>Push your torso up as far as possible or until your hips begin to come off the floor.<\/li>\n<li>Hold for 5 deep breaths then lower back down.<\/li>\n<li>Repeat 1-2 more times.<\/li>\n<\/ul>\n<p><strong>Downward Dog<\/strong><\/p>\n<ul>\n<li>Start in a plank position.<\/li>\n<li>Bring your hips up into the air so that your body is in an inverted V position.<\/li>\n<li>Try to keep your heels as close to the ground as possible.<\/li>\n<li>Hold for 5 full breaths.<\/li>\n<li>Come back into a plank position.<\/li>\n<li>Repeat 1-2 times.<\/li>\n<\/ul>\n<p><strong>Cow-Cat Stretch<\/strong><\/p>\n<ul>\n<li>Begin on your hands and knees.<\/li>\n<li>Inhale and lift your hips upward.<\/li>\n<li>Press your chest forward and allow your belly to sink.<\/li>\n<li>Lift your head and relax your shoulders away from your ears. This is known as the cow pose.<\/li>\n<li>Then, to come into cat pose, round your spine and tuck in your tailbone while bringing your head toward the floor.<\/li>\n<li>Continue to alternate cow and cat pose 5 times for each.<\/li>\n<\/ul>\n<p><strong>Child\u2019s Pose<\/strong><\/p>\n<ul>\n<li>Come onto your hands and knees.<\/li>\n<li>Bring your body to the ground with your stomach between your thighs and your forehead to the floor.<\/li>\n<li>Stretch your arms in front of you with the palms toward the floor.<\/li>\n<li>Stay as long as you like, but for at least 5 full breaths.<\/li>\n<\/ul>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/MQpvJvywgb8?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Sunday: Rest\/Family Time<\/h3>\n<p>Take a break!<\/p>\n<p><strong>You earned it. Spend this well-earned rest day with your family!<\/strong><\/p>\n<h2>Even Busy Moms Can Stay in Great Shape!<\/h2>\n<p>It\u2019s not easy being a stay at home mom, and it can be even harder to find time to fit in workouts.<\/p>\n<p><strong>But you have to remember how important your health is to your family. You have to prioritize your fitness to lead a high quality of life for years to come.<\/strong><\/p>\n<p>The good news is, there are stay at home mom exercise and weight loss plans that can be done in the comfort of your home, and on your own time.<\/p>\n<p>These workouts can also be modified to your level of fitness. This way, there is never an excuse to miss a workout!<\/p>\n<p>So get started today with this stay at home mom exercise and weight loss plan. Then head over to the Fit Mother Project and check out <a href=\"https:\/\/fitmotherproject.com\/fm30x-letter-video\/\" target=\"_blank\" rel=\"noopener noreferrer\">FM30X<\/a>.<\/p>\n<p>This great 30-day program will help you maintain accountability for your fitness in addition to giving you some great workouts and nutrition guidance to be in the best shape of your life.<\/p>\n<p>Because health is just as important, if not more so, for busy moms!<\/p>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth9\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img data-del=\"avatar\" src='https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/09\/Holly-bio-pic.jpg' class='avatar pp-user-avatar avatar-250 photo ' height='250' width='250'\/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Holly Smith, M.D.<\/div>\n        <div class=\"author-job\">B.S. Dietetics, <span>NASM-PES Certified Trainer<\/span><\/div>\n          <div class=\"author-title\"><p>Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/p>\n<\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.<\/p>\n<p>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.<\/p>\n<p>Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.<\/p>\n<p>Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.<\/p>\n<p>She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1236\" class=\"elementor elementor-1236\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-fe97878 conversion-banner-wrap sc-container elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe97878\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-73a1f29\" data-id=\"73a1f29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce18882 elementor-widget elementor-widget-heading\" data-id=\"ce18882\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56482d3 sc-image elementor-widget elementor-widget-image\" data-id=\"56482d3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&#038;utm_medium=sales_box&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"439\" height=\"315\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png\" class=\"attachment-full size-full wp-image-9080\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png 439w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-300x215.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-270x194.png 270w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc3e7e elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"8fc3e7e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37ce4a3 elementor-widget elementor-widget-html\" data-id=\"37ce4a3\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p><strong>Fit Mother Project<\/strong> is the answer you\u2019ve been looking for. Inside the program, you\u2019ll receive:<\/p>\n\n    <div class=\"conversion-banner-inner\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&utm_medium=sales_box&utm_campaign=fm30x\" class=\"conversion-banner-btn\">LEARN MORE ABOUT FM30X \u00bb <\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e4675d elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-html\" data-id=\"5e4675d\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p>Our <strong>Fit Mother 30X Program (FM30X)<\/strong> is the answer you\u2019ve been looking for. Inside FM30X, you\u2019ll receive:<\/p>\n    <img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hide-desktop image-center\">\n    <div class=\"conversion-banner-inner inner1\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother 30X Workout (under 90 min\/week) to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"\/fm30x-letter-video-2\/?utm_source=site&utm_medium=sales\" class=\"conversion-banner-btn\">Learn More About FM30X <i class=\"fas fa-chevron-right\"><\/i><i class=\"fas fa-chevron-right\"><\/i><\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n    <div class=\"conversion-banner-inner inner2\">\n        <div class=\"conversion-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hidden-mobile\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b9a471 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b9a471\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-203502c\" data-id=\"203502c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4798a9d elementor-widget elementor-widget-template\" data-id=\"4798a9d\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"10609\" class=\"elementor elementor-10609\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0990a93 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0990a93\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-677dd66\" data-id=\"677dd66\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41a5e8f elementor-widget elementor-widget-heading\" data-id=\"41a5e8f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. <br>You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e581fd elementor-widget elementor-widget-text-editor\" data-id=\"1e581fd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Women 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e195e8 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"2e195e8\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ef3dca elementor-widget elementor-widget-image\" data-id=\"0ef3dca\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"516\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png\" class=\"attachment-large size-large wp-image-10629\" alt=\"Devices\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-300x151.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-768x387.png 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1536x774.png 1536w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-370x186.png 370w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1.png 1886w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab911b8 elementor-widget elementor-widget-text-editor\" data-id=\"ab911b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d46935 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3d46935\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Women 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e2694d elementor-align-center elementor-widescreen-align-justify elementor-widget elementor-widget-button\" data-id=\"3e2694d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de03e63 elementor-widget elementor-widget-text-editor\" data-id=\"de03e63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<p><span style=\"font-weight: 400;\">*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 &#8211; simply very well-researched info on a stay at home mom exercise and weight loss plan.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/exercise\/'><span>exercise<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/workouts\/'><span>workouts<\/span><\/a><\/div><p>If you have questions about stay at home mom exercise and weight loss, we have answers \u2014 and great workouts that can help you get in shape and feel great!<\/p>\n","protected":false},"author":9,"featured_media":2574,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,29,9],"tags":[3660,3275],"class_list":["post-2519","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-exercise","category-weight-loss","tag-exercise","tag-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v26.5) - 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Weight Loss For Busy Moms 40+\" \/>\n<meta property=\"article:published_time\" content=\"2020-03-17T19:15:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-09-04T02:54:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/10\/StayatHomeMom.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Holly Smith, M.D.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/\"},\"author\":{\"name\":\"Holly Smith, M.D.\",\"@id\":\"https:\/\/www.fitmotherproject.com\/#\/schema\/person\/76000abaa188d808095f893773b6900a\"},\"headline\":\"A Stay at Home Mom Exercise and Weight Loss Plan That Works\",\"datePublished\":\"2020-03-17T19:15:33+00:00\",\"dateModified\":\"2020-09-04T02:54:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/\"},\"wordCount\":2301,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/10\/StayatHomeMom.png\",\"keywords\":[\"exercise\",\"workouts\"],\"articleSection\":[\"Blog\",\"Exercise\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/\",\"url\":\"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/\",\"name\":\"Stay At Home Mom Exercise And Weight Loss | The Fit Mother Project\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/10\/StayatHomeMom.png\",\"datePublished\":\"2020-03-17T19:15:33+00:00\",\"dateModified\":\"2020-09-04T02:54:21+00:00\",\"description\":\"If you have questions about stay at home mom exercise and weight loss, we have answers \u2014 and great workouts that can help you get in shape and feel great!\",\"breadcrumb\":{\"@id\":\"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/#primaryimage\",\"url\":\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/10\/StayatHomeMom.png\",\"contentUrl\":\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/10\/StayatHomeMom.png\",\"width\":1200,\"height\":628,\"caption\":\"stay at home mom exercise and weight loss\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.fitmotherproject.com\/stay-at-home-mom-exercise-and-weight-loss\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.fitmotherproject.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"A Stay at Home Mom Exercise and Weight Loss Plan That Works\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.fitmotherproject.com\/#website\",\"url\":\"https:\/\/www.fitmotherproject.com\/\",\"name\":\"The Fit Mother Project - 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