Very early this morning, I was outside shoveling snow from our walkway and driveway. Believe it or not, it's actually one of my favorite morning rituals! It's a beautiful time to be outside, before the world wakes up and gets too busy. Anyhow, we got a few inches of the fluffy white stuff overnight... and I am THRILLED!
Why? First, because I don't have to drive anywhere until this afternoon... no worries about all the morning commute messes for me!
But mostly, I'm excited because I'm going to feed my kids a healthy breakfast, read with them for a bit, then drag take their little bundled up bodies outside to play, play, PLAY! (one of the many benefits of home schooling, I suppose!)
I love it when I can combine playing with the kids and getting some serious fat-burning exercise. I'm a true multi-tasker at heart! It's a win-win... the kids have a blast playing and I have a blast burning fat! The flip side is, THEY are getting great exercise and building their health without even knowing it, and I am playing like a kid and enjoying life.... thinking I'm only exercising! Ha! OK, actually I realize I'm doing both!
So what do I do that's so great for fat-burning? Remember that traditional steady state, low to moderate intensity "cardio" (walking, jogging, etc.) is ineffective for fat loss and weight loss compared to high intensity, "burst" like interval training. High intensity intervals build more lean muscle (your fat-burning furnace!). This increases your Resting Metabolic Rate (RMR). An increased RMR ensures that you are burning more fat and more calories throughout your ENTIRE day.... NOT just while you are actually exercising.
When I take the kids outside on a beautiful, snowy winter day like today, I incorporate the 2 "golden rules" of fat-burning success: 1) high intensity, burst-like intervals of movement, and 2) variety. So, today, I'm going to do what I've done with my munchkins many times before on a snow day...
First, I'll let them get 'warmed up' by playing on a HUGE mountain of snow we have near our house. Like most kids, they run up and down a million times... laughing their little heads off all the while! So, I join 'em! Essentially, climbing a mini-mountain, over and over, as fast as possible. Already sweating and burning fat!
Then, I stick the bambinos in their sleds and pull them down to the lake. From there, I run them across the lake (yes, it's frozen!!) to the sledding hills. It's not too far... but it takes a good 5 minutes of running hard... pulling about 75 pounds behind me and trying to keep my balance on the snow and ice the entire time! What a great workout already!
Next, it's sledding time. Ride down. Run up. Over and over. Fall down, play in the snow, throw snowballs, make snow angels. Run, run, run! Sometimes I run up the hill, sometimes I run up the huge flight of stairs, 2 or 3 at a time. That's about it! The longer we're there, the more I start pulling at least one kid up the hill as I run back up... THEY'RE getting tired! Can you believe their nerve??!!
After awhile, I stick the tuckered-out bambinos back in their sleds and run them back across the lake. By the way, it's really nice to have "fans" while you're working out! My kids know I'm busting my buns when I pull them, so they love to cheer for mommy... "Go mommy, go! Go mommy, go!" It's hilarious! A big part of the workout is accomplished by toning my abs tightening my core with all the laughing we do! They especially love it when I slip on the ice!
By the time we get back, everybody's happy. Everybody had fun. Everybody got outside in the fresh air and moved their bodies. Mom's burning fat... it's all good! As far as the home schooling goes, this is our recess and gym class combined! I usually throw in some science and math lessons in pretty much everything we do, too! Can't help myself! Told you I'm a multi-tasker!
This type of "play" is the perfect interval workout: high intensity moves incorporating both resistance (pulling weight and working against gravity) and speed, followed by short periods of rest and recovery. This is the "Secret Formula" to burning fat and losing weight: high intensity intervals followed by short rest periods, high variability and FUN! Why the "fun" part? So you'll keep doing it!
The more fun and play we can incorporate into our exercise and fitness, the greater the likelihood we'll achieve success and results... simply because we WILL keep going back for more... eagerly! That's why it's a great idea to incorporate some type of sport into your fitness regime, if there's one you're interested in. Many sports naturally incorporate the high intensity intervals and variety... think about tennis, squash, racquetball, basketball, soccer, hockey, skiing/wake boarding, boxing/kick boxing, climbing, and so on.
Find something that interests you and that you truly enjoy. Exercise shouldn't be a chore. If it is, then I recommend doing something about it. Change up your routine. Order one of the many great programs available online for some fresh ideas - I have my two favorites on my website. Join a fitness challenge. Hire a trainer for a short time... ONLY one that is up-to-date with their fitness, fat loss and nutrition knowledge.
Once the kids get their feet warmed up and have a little snack following our sledding adventure, maybe I'll take them out ice skating on the lake, too. More movement... more fresh, crisp air... more FUN! All in a day's work!
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