#TLBmoves Playful Fitness

by Bryan Jarrett

To express ourselves through movement we can help heal, strengthen and maintain the integrity of our physical bodies. Staying active is not just about burning calories and shedding unwanted pounds—it’s about the overall impact it can have on our lives. Even as a fitness coach, I love to keep my workouts varied and, most importantly, playful! Here are four ideas that will get you moving without the use of dumbbells, barbells, or treadmills!

1. Raid the toy aisle at your local drugstore! The other day I was at my local drugstore to buy charcoal for the grill. I spotted all of these summer toys for the backyard on clearance. My intuition drove me to say YES to a $4 Skyball game and the result was a lot of fun! Any game will do for this idea (Badminton, Horseshoe/Ring Toss, etc.) Play a few rounds for 20-30min. Then say hello to your elevated heart rate, improved coordination, and have fun!

2. Walk to your local park and add a sensible workout: The walk to the park can be part of your workout. The other part can be a resistance band workout once you get there. All you need are a couple of resistance bands and something secure to wrap your band around. Circuit these four exercises as one round. Aim to perform 2-3 rounds.

  • Wide Grip Rows: These are awesome for our posture and alignment of the spine. First, secure the band. Then, take the handles and walk the band back until it is tight. Pull the handles apart and bring the elbows to the side into a table top position. Make sure the shoulders stay down the entire time to minimize neck tension. Do 15-20 reps.TLBmove Bryan Jarrett Resistance bands
  • Chest Press: Place the band in the same position as the Row. This time face a way from the handles. Start with the band at shoulder height with elbows flexed into a table top position. Then push the handles together while keeping your shoulders down. Do 15-20 reps.TLBmoves TLBmoves Bryan Resistance Bands stretch
  • Core twist: Insert one handle into the loop of the other. Pull one handle away from the pole to create a knot in the band. Stand with feet shoulder width apart. Facing to one side, grab the handle and hold it away from the body with the elbows flexed. Then twist to the side. Control the band as your arms come back to center. Limit your range of motion if you have any limitations in your back/spine. Do. 8-10 reps on each side.TLBmoves Bryan Jarrett
  • Bicep Curl: Stand with feet together on the band for lighter resistance. Stand with feet shoulder width apart for heavier resistance. Keep your elbows tucked into the sides of the body while maintaining a strong grip on the handles. Do 15-20 reps.TLBmoves Bryan Resistance bands arm curls

3. DANCE. A simple step-touch can put you back in touch with feeling good. You owe it to yourself to play your favorite album, lower the blinds (or not), and just dance. Challenge yourself to dance with no judgment for at least 15-20 mins. You don’t need to be great. Participation is the new winning!! Also, video dance games (ie: Dance Central) provide great opportunities to laugh and move together with the whole family.

4. The Fitness Toy Chest: Try these fitness toys to get your heart rate up. You could even circuit these items for a fun and treadmill-free cardio workout!

Gliders: These look like giant furniture movers! You can slide around your house as your do squats, lunges, and core-training work. I recommend the ones here.

Hula hoops: Go ahead and dig it out of the garage and get those hips moving!!

Agility Cones and Ladders: These are great and inexpensive. Although, you could use anything around the house as distance markers to create your own challenge course.

Jump Ropes: These are very effective at getting the heart rate up with very little equipment. Jump in!

However you do it, get moving and model for your children how being active can be fun and healthy. Taking care of your health is an important part of taking your family, they deserve to have you healthy!

If you want encouragement in your own journey of developing and maintaining healthy active family habits, join the #TLBmoves Facebook group and don’t miss out on the Joovy, ThinkSport ThinkBaby, and Tula giveaway to help you get moving!

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What fun ways do you find to fit some fitness and physical activity into your family routine? Any playground or at home workouts you enjoy?

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Bryan Jarrett is a certified personal trainer through the National Council on Strength and Fitness. He is a Corrective Exercise Specialist and a Sports Performance Specialist through the National Academy of Sports Medicine. He also holds a Pre-Post Natal certification from the American Council on Exercise. You can follow him on Instagram @BryanJarrettNY.
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Motivation to Get Moving: #TLBmoves Prizes!

Are you moving yet, Leakies?! We’ve been getting our move on during the month of August. Breastfeeding here, there, and everywhere, and making sure we get outside and get active while we’re at it. We’re rounding the bases into the homestretch of World Breastfeeding Month. We’re SO proud of all the Leakies (and their families) that have gotten more active with #TLBmoves! In fact, we think you deserve a reward. How about some #TLBmoves swag?!  Our brand partners – Joovy, Thinkbaby/Thinksport, and Tula Baby Carriers – have been amazingly supportive of our efforts (and yours!) and they’ve also been generous with their products! We’ve got some fantastic prize packs to give away. (US residents only; winners drawn at random during the first week of September.) GRAND PRIZE: (up to $699.00 total value) tlbmoves grand prize

$350.00 to put toward the stroller of your choice from Joovy! Tula’s limited edition Star carrier (your choice of standard or toddler)! (Yes, really!) $150.00 in Thinkbaby/Thinksport sports bottles and sunscreen!

Yeah, it’s pretty awesome! First runner up: (up to $269.00 total value) tlbmoves first runner up

The Gray Zig Zag Tula Baby Carrier (your choice of standard or toddler)! $100.00 to spend any way you’d like on Thinkbaby/Thinksport sports bottles and sunscreen!

Second runner up: (up to $219 total value) tlbmoves second runner up

Tula’s Chloe carrier (standard or toddler) $50 to spend on Thinkbaby/Thinksport sports bottles & safe sunscreen!

Our brand partners have been amazing throughout #TLBmoves. They’ve been as excited as we are about families getting healthy, every step of the way! A huge thanks to each of them for their support. (And for making such awesome products that support us in reaching our #TLBmoves goals!) Joovy’s Qool, Zoom 360, TooFold, and Caboose VaryLight have logged a lot of miles so far this month, with a lot more to come! We’ve worn our babies while walking, dancing, doing chores – you name it – thanks to Tula’s carriers and woven wraps. Thinkbaby/Thinksport has kept us in sunscreen and water bottles, and speaking of… Here’s **20% off Thinkbaby/Thinksport** that you can use right now! (These water bottles are amazing. AH-mazing. No freaky metallic taste in the water and they have kept ice solid overnight!) Print PLUS! WAIT! We’ve got Thinkbaby/Thinksport sports bottles and sunscreen to give away through the end of August! Just post on the #TLBmoves hashtag on Instagram. We’ll be choosing TEN winners at random. All you have to do is share a pic! We’ll choose ten people who’ve shared pics on the #TLBmoves hashtag to win sunscreen and water bottles. (US only) ENTER to win one of the three prize packages above!

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We’re Moving!

by Jessica Martin-Weber and Amy West

Leakies, we’ve got something really special for you. We’re talking about #BFingPlaces (Oh!  The Places You Go!) for World Breastfeeding Month and we’ve taken it one step further. Literally.

We have every reason in the world to be physically active; heart health, longevity, reduced health problems, strength, endurance, lower blood pressure, stronger bones, joint health, mental clarity, better sleep, and decrease in depression and anxiety to name a few.  Several studies show that people who exercise more are just happier.  Which has always baffled me personally since exercise is kind of the opposite of happy for me.  Still, I know it’s good for me so I’ve tried to do it regularly and felt guilty when I didn’t.

With having children though, juggling family, home, and work (and yes, even when I didn’t have a job), getting exercise in is often an overwhelming challenge.  Between the media, “experts,” bloggers, friends, family, health care providers, and yes, even myself saying what is so important for children, there are just so many other aspects of a child’s development that require my attention.  There is every reason in the world to not be physically active; reading to our children, providing quality meals, addressing their social needs, researching all medications/foods/education, shopping to have the “best” deals on the highest quality (but the blanket MUST be organic, what about off-gassing?!), spending quality play time with our children, limiting screen time, grooming them, keeping house, bonding, learning and executing proper child passenger safety (installing that perfect car seat that took 3 weeks of research and a small loan to purchase) and being sure every minute of their every day is filled with only the best developmentally appropriate activities.  With all that’s on our plates, how do we find time to be physically active?

But really, how can we not?

We have perfectly legit reasons to not be moving and perfectly inspiring reasons to get moving.  It’s not easy sometimes but it’s definitely worth it.

I was born with a minor heart condition, something I’ve lived with all my life.  Doctors have told me that keeping my weight in a healthy range and staying physically active will go a long way in taking care of my health and sure enough, I can tell when I’ve put on a few too many pounds, have let inactivity sneak into my routine, or am lazy about my water intake.  I try to make it a priority but I’m just not crazy about most forms of exercise.  I’m not the type to become a health nut, I’m not likely become an exercise fanatic, and I don’t like exercise for exercise’s sake.  Something else has to motivate me to get off my butt and get moving.

Turns out I have 6 really talented motivators.  I want to be around for a long time to be with my children and eventually my grandchildren and I can’t afford to wait to get started.  They inspire me and not only for my own health, but for the health of my whole family.  And now they’ve inspired me to share that motivation with you!

Actually it was Amy West’s idea, she came to me about how regularly taking walks was helping her in her immediate postpartum time.  Her mood, emotional state, and energy levels went up as she walked with her two kids, Ava and Luke.  I agreed and we wanted to find a way to share it with the Leakies and their families.  And with that, #TLBmoves was born.

It’s time for #TLBmoves!

And I hope you’ll get moving with me for your own reasons.

Are you a runner? Walker? Cross-fit fan?  Couch potato looking to change? Or maybe you just want to be screen-free a little more often.

Whatever your goal, you can join us for #TLBmoves!  This is all about embracing an active lifestyle and making healthier choices, no matter where you’re starting from.

Us? We’re starting by walking more. Just the simple act of taking a daily stroll can do amazing things for your health–both mental and physical! Our initial goal is to log a minimum of 10 miles (about 15,000 steps) each week, or 30 very active minutes each day, but you can set virtually any goal that’s important to you and participate in any way you’d like! (Quit smoking, play with the kids more, eat more veggies, do jumping jacks at your desk, living room dance party – anything goes!)

If you’re already doing that (or more), awesome! Whatever YOUR goal is, we want to see you reach it. #TLBmoves is not a fitness campaign; yeah, we’re talking about steps and activity, but the bigger goal here is overall health and happiness. You can participate at whatever level is comfortable for you: walking, jogging, running, cross-fitting, swimming – anything. (#TLBmoves is aimed at all moms of all backgrounds and is not limited to or specifically endorsing those who breastfeed.)  And we’ll never ask what’s your excuse, we know we all have great excuses so we understand that it’s one day, one step at a time to reach your personal goals.

#TeamTLBmoves! Meet the four mamas who will be sharing their #TLBmoves journeys during the month of August:

Jessica: Founder, owner, and author of The Leaky Boob Facebook group and website; mother of six girls, ages 2, 4, 6, 11, 13, and 15.

Amy: Writer (www.amywest.co); mother of two children, a five-year-old daughter and a three-month-old son.

Kileah: Member of the TLB Reviews editorial team; mother of four children, ages 6, 4, 2 and 8 months.

Elise: Member of the TLB Reviews editorial team; mother of one two-month-old son.

Meet our partners:

#TLBmoves is a big undertaking and we are so thrilled to be working with brands we believe in to bring you this event. Our partners really want to see moms getting active and enjoying a healthy lifestyle with their families! We’ll be sharing tons of photos of #TeamTLBmoves using gear from the following brands:

Joovy

JoovyWe are all about taking small steps to a healthier lifestyle – literally! Going for a daily walk with the little ones is one of the cornerstones of what we’re doing. Joovy has partnered with us to feature four of their kick-ass strollers, which we will put to to the test over the next month. You’ll see the TooFold, Qool, Caboose VaryLight, and Zoom in action. From the big kids to the littles, Joovy is making it easy (and whine-free!) to stroll with the whole family.

tula

Tula Baby CarriersWe aren’t just pushing our little ones in the strollers – we’re going to wear them, too! Whether it’s in the uber comfortable Standard or Toddler carrier, or in one of Tula’s amazingly gorgeous woven wraps, we’ll be wearing our babies throughout the month as we get out and move! Where will the #TULAlove turn up next? Stay tuned…

thinkbaby thinksport

Thinkbaby and ThinksportIt’s August, so the weather is hot. A big part of #TLBmoves is getting active outdoors (work that natural vitamin D!). A good, safe sunscreen and water bottles are necessities. Thinkbaby and Thinksport care as much as we do when it comes to keeping our families safe from harmful chemicals. We’re staying hydrated and keeping sunburns at bay, minus the endocrine disruptors!

When?
#TLBmoves will run from August 1st-31st, 2014, but we hope you’ll keep moving long after the end of the month! (We may have something up our sleeves to that end, too!)

How?
Participation is on the honor system. Counting steps can be fun, but the point isn’t a number (on a pedometer, scale, or otherwise) – it’s making healthy choices and becoming more active in general. It’s all about feeling good! Moms can track their activity via whatever means they choose. (You can use a FitBit, another pedometer, you can time three five-minute songs for a dance party in your living room – it’s up to you!)

Where?
Anyone, anywhere can participate! We’ll be announcing some fun prizes from our brand partners, and those are limited to the United States at this time, but the world is your oyster if you want to get active with us!

JOIN OUR PRIVATE FACEBOOK GROUP (Please note: this is a co-ed community where you’ll find support as we get active and make healthy choices together. Judgement free! Come as you are, this group is your #TLBmoves tribe!)

JOIN OUR FITBIT FORUM (The four #TeamTLBmoves mamas will be using FitBits to track our steps! They’re totally optional, but if you want to use one, you can grab yours here: http://bit.ly/TLBfitbit.)

Who?
You, your friends, your kids, your partner, your boss, your mom, your dad… anyone!  Though The Leaky Boob is focused on encouraging families primarily through breastfeeding, we support breastfeeding moms and everyone that supports them.  Breastfeeding isn’t a requirement to participate with TLB and #TLBmoves.  (If you are breastfeeding and you’re wondering about exercise and breastfeeding, we have an article all about that here.

We’ll have more updates soon – in the meantime, please follow TLB on Instagram to keep up with #TLBmoves. Use the hashtag #TLBmoves on Instagram, Facebook, and Twitter to share your pics. We want to see what you’re doing to MOVE, mamas!

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