Saturday, January 23, 2010

Personal Trainer Reveals 5 Biggest Obstacles for Busy Moms

Hi, Tyron here with really cool guest post from BJ Gaddour, fat loss and body transformation expert and co-creator of Workout Muse, the world’s FIRST and #1 source for fitness music and media production.

I have had the pleasure of personally working with many many moms over the course of my fitness career in my fitness boot camps and personal training.

WORKOUT? I don’t even have time to use the bathroom!

Mother’s are without a doubt the most selfless clients I have ever worked with, almost to a fault. Honestly, I wish they would just be a little more selfish sometimes and give their personal physical and mental health a bit more of a priority.

Many good mothers miss the boat when it comes to their fitness. In general, they tend to think that it’s okay to put all of their personal ambitions aside for the good of their friends and family. But in reality, moms are not as effective as they could be when deviating from a healthy lifestyle.

After all, a mom who doesn’t workout and doesn’t eat the right foods at the right times will not be running on all cylinders.

Multi-Task Much?

In retrospect, these are 5 anchors that tend to hold most moms back from getting the better body they so desperately are seeking. Here they are, in no particular order:

Obstacle#1- Too Many Missed Meals - Especially Breakfast!

Many moms are simply on a roller coaster ride from dawn until dusk, dealing with the stresses of parenting and/or challenging careers. Mornings can be especially difficult since there is often the need to feverishly multi-task to get the kids and the husband fed and off to school. Not to mention the fact that many busy moms today have to deal with their own demanding, high-stress jobs.

Set that alarm 5 minutes earlier and make it a point NEVER to miss breakfast!

So missing breakfast becomes a reality, often leading to a host of other missed meals and snacks throughout the day. This leads to cataclysmal series of events that deprive your physique of lean, toned body mass while simultaneously priming your body to overeat junk food later in the day and store ugly, unwanted fat. Furthermore, this starvation protocol creates low levels of blood sugar which zaps your energy and leaves your feeling foggy, irritated, and lethargic all day long.

Look- there’s always room for breakfast, you just need to make the time! Better yet, plan and prepare a breakfast high in lean protein and fiber in advance the night before to best ensure you stay the course.

One solution that’s worked really well for our clients (and myself on some mornings) is a nutrient-dense breakfast shake. It’s a tasty quick meal chalk full of the nutrients you need to give you the energy you need in the morning as it contains a whopping 24 grams of protein. What’s the best part about it? It leaves NO room for excuses! All you need to do is this:

1.5 scoops Prograde Protein Powder
1/4 cup Blueberries (frozen or fresh) or fruit of your choice
2 Tbsp of Walnuts or Almonds or nut of your choice
1 scoop Green/Superfood Supplement
1 tsp powdered Green Tea
1-2 cups water and 2-3 ice cubes

Blend on high until smooth and that's it! Quick and easy.

For more info on Prograde's high quality Protein Powder, please click the link below:

Obstacle#2- Failing To Make The Daily Workout Appointment

This one is simple, yet oh so powerful. Think about it- moms never miss an appointment for their kids. Why? Well yes, it’s because they love them, but more importantly, it’s because they love their kids enough to religiously schedule their appointments!

Schedule your workouts and stick to them like they are a family obligation!

If you are a busy Mom who is serious about your fitness, then you absolutely need to take the same approach with your workouts.

In addition, you need to be sure that you schedule in your daily workouts when you are most likely to do them rather than when you prefer to do them. For example, I prefer to workout in the afternoon or evening due to my very busy work schedule.

Maybe the best time for you is first thing in the morning while the kids are still sleeping, or right around noon time, or in the evening. But, regardless of when the best time may be, just schedule it in and stick to it like it’s a family commitment!

Obstacle#3- Too Much Mindless Noshing In The Kitchen During The Day

How many times have you heard someone trying to lose weight say or thought yourself that you've “been following the nutrition plan” with limited success to later find out there were some extra eats and treats in the mix. It wasn’t that you or they were being dishonest about it- rather most people don’t really comprehend how much they actually put in their mouth every day.

Think about it- how many times do you see most people just mindlessly eat something during the day. All of us do it and trust me, it can add up and fast!

Many moms spend LOTS of time in the kitchen around tasty food all day- and they eat a lot more of it than they realize!

I know, I know- you have to sample the goods to know if it’s good. But, you need to understand that the occasional taste test can sabotage your fat loss goals.

Furthermore, moms get into trouble with the frequent snacking practices of their children and it’s tough to pass on food when it’s always in your face. A couple goldfish here, a couple goldfish there, and before you know it you just devoured the whole bag!

My advice is to guard your mouth with lock and key. Ask yourself every time you bring something close to your lips the following question: “Will this help me burn fat and build muscle?”

If NO- put it down and go read a book ;)

Obstacle#4- Too Much Cardio While Pushing a Stroller

Interval training is much more effective AND efficient for burning body fat than long, slow, boring cardio. Aerobic training burns calories but it simply doesn’t increase your metabolism like interval training does. And the true power of interval training comes from the intensity of each work period.

Now, don’t get me wrong, I love to see moms being active. It’s great to get outside and move with your kids! However, we need to be honest about the fact that it’s not really feasible to train with intensity while pushing a stroller. Fast arm movement is the key to getting your wheels moving during sprints, so if you are pushing a stroller you’re losing out on some much needed speed to maximize your results.

Honestly, how much intensity can your cardio workouts have when you are pushing a stroller?

Furthermore, I don’t think it’s safe to perform sprints while pushing a stroller. I know that I certainly wouldn’t do intervals with a baby’s safety literally in my hands. So, get out and push a stroller, maybe even jog a little, but don’t think that you are getting anywhere close to the same kind of benefit that you can get hands-free and in open space with high-intensity intervals.

Obstacle#5- Too Many Glasses Of Wine In The Evening

Nobody wants to hear that a glass or two of wine at night is going to stop your fitness goals in its tracks. But the reality of the matter is that alcohol has the double-edged sword of both paralyzing the fat-burning process while simultaneously creating fat within the body. Plus alcohol tends to lower inhibitions leading to the consumption of other junk food. Not good!

A couple glasses of wine per day is a your one-way ticket to cellulite city… sorry!

You've probably heard it said that “consuming several glasses of wine a day is healthy because it has anti-oxidants and that keeps you from getting sick” well there is some merit to this however if your goal is lose unwanted body fat, feel better about yourself, and just all around look better in the clothes you wear than this is NOT a good habit to adopt.

Fruit and veggies have more anti-oxidants and tons of other health benefits, so we don't "need" the wine (if that's why we were trying to rationalize it to ourselves).

Now, I want to be sensitive to those busy, hard-working moms who have a glass of wine at the end of the day to unwind and take some of the load off of their shoulders because I get that. But I also know there are other healthier ways to de-stress that don’t have such a negative effect on your body composition. Such activities are stretching, foam rolling, taking a bath, reading a book, etc.

So please remember- if you booze, you WON’T lose!

BJ Gaddour struggled with his weight for the majority of his childhood and still to this day battles the pitfalls of emotional eating. He is a self-proclaimed “work in progress” who has made every mistake in the book when it comes to health and fitness in his own life. He has mastered the art of group training as his business focuses solely on population health management. BJ’s internationally renowned Get Sexy Boot Camps ( are Milwaukee’s premier fitness boot camps for men and women. He is also the co-creator of Workout Muse: The World’s FIRST and #1 Source for Fitness Music and Media Production (

p.s. Please forward this info to anybody you know who can benefit from it ;) If your are a busy Mom looking for awesome 10-20 minute workouts that you can do in the comfort of your home, please click the link below:

Continuous 30’s Circuits

p.p.s. If you are a busy Mom (or busy person for that matter) and have any questions that I can help with, please post a comment to this blog post and I’ll be sure to help you out to the best of my ability ;)

p.p.p.s. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you will lose AT LEAST a clothing size in 30 days or your money back, click the link below to get a free consultation:

North Vancouver Personal Training

p.p.p.p.s. Or if you live in North or West Vancouver, BC and want to experience one of the best rapid weight loss fitness boot camps that'll get you lean and strong and that GUARANTEES you will lose AT LEAST a clothing size in 30 days or your money back, click the link below to get a free 1-week trial:

North Vancouver Boot Camp Tweet This

Sunday, January 10, 2010

What Can I Do For You?

I hope you're doing great and that 2010 is off to a kicking start for you!

This post is a little different.

It's a new year. You probably have some physical goals set.
I want to help you achieve those goals.

So what I want to know from YOU is; what can I do for you?

What do you need more clarification on?
How to lose fat fast and effectively? How to gain more lean, toned muscle? Why you shouldn't JUST do steady-pace cardio?

What topics should I cover in the next few blog posts?

In the comment box below let me know what you need help with, and what I can
do for you to help you reach your goals for 2010.

Rock on! Tweet This