The Florida-based personal trainer discusses how to stay motivated through motherhood.
Calling all super moms and super moms-to-be! Sia Cooper—a certified personal trainer who specializes in nutrition and women’s fitness, and the face of Diary of a Fit Mommy—dishes on why it’s important to embrace a healthy lifestyle and how to regain gym motivation.
We get it, mom-life is tiring, but Sia, a mom of two, knows exactly how to fight the fatigue and make healthy happen. After eating poorly, gaining weight and constantly being sick in college, she knew it was time for a change. She turned to clean eating and started a blog to keep herself accountable and share with others what worked in her new lifestyle. She dropped the extra weight and continued blogging throughout her first and second pregnancy. Today, Sia continues to inspire others daily with her workout tips and guides. But she isn’t doing it alone—she has two adorable workout buddies to kickstart her routine!
DynaPro Direct: Why should new moms prioritize fitness and working out? Why is it so important to you?
Sia Cooper: New moms should make fitness a habit for their own sanity. Before they can take care of their kids, they have got to remember to take care of themselves. This is the only way that I can function since a happy mommy equals a happy family!
DD: How do you make time for your fitness routines?
SC: The main time that I workout daily is when my daughter naps. As soon as she falls asleep, I get my workouts done. You’ve got to learn to use your free time wisely.
DD: How do you involve your kids in your workouts?
SC: Lots of ways! I like wearing my daughter in her baby carrier, and my son will copy what I do or I’ll have him hang onto my back.
DynaProWhat do you think is the biggest reason new moms lose their motivation to work out? How can they overcome that?
SC: The biggest reason for losing motivation is the obstacles that come with having a new baby, but they can overcome these obstacles by nixing the excuses and making their babies the reason to workout and stay healthy.
DD: Exercise balls, jump ropes and resistance bands are all portable pieces of exercise equipment that new moms can use right at home. Do you use any of these products and have any favorites?
SC: I use exercise balls and resistance bands on a regular basis. I love the bands especially since they are easy to take with me wherever I go!
DD:How important is nutrition to you? What kind of nutrition rules do you stick to?
SC: Nutrition is more than half of the battle so it is super important to me. I like to eat an 80/20 diet—80 percent clean and 20 percent indulgent—because I feel it is important to spoil yourself even just a little sometimes.
DD:How can someone who's new to the world of exercise and clean eating jump in? What’s the best way to start a new daily routine that includes this healthy lifestyle?
SC: The best way is to find a guide that best works for you. This is why I created my Strong Body Guide to help walk you through daily workout plans and meal planning. It is always best to remind yourself that it is not a race—it’s a lifestyle. You do not have to rush to get back into fitness or to get your body back. You should take your time and start slow.
FitElyse spills her best secrets to toning up after delivery day!
So,
it’s been a crazy nine months, and you couldn’t be happier with your
brand new baby! Life has forever changed — but so has your belly. Yes,
having a child is worth it, but if only you could ditch that baby weight
for good, right?
I know, mamas! I've been there — twice — and
it's tough. These days, new parents are sleep-deprived and exhausted. It
feels like almost every waking minute is spent changing diapers,
feeding your newborn, changing more diapers, soothing the baby. Did I
mention changing diapers?!
There's
not much time for you to take care of you, but without a healthy YOU,
it's hard to have a truly healthy family. So, whether you've just been
given the okay to work out after having a baby, or if you've been
waiting and waiting and now that baby is a year old — the time is now.
The good news is you can achieve that pre-baby body and even more right
at home! And it starts in the kitchen with clean meals.
I know, I
know, you don't have time. But neither do I, but prepping clean meals in
advance is key. Otherwise, when the clock hits noon and Baby is finally
napping, you’ll be starving and that junk food will call your name.
The
crockpot is my go-to. Each week, I make a large batch of steel-cut
oatmeal for a nice morning meal. Lunch is often scrambled eggs and
veggies, a hummus and turkey sandwich or leftovers. For dinner, I go
back to my trusty crockpot. Chili is a staple around our house: beans,
beef or chicken, a little onion, and some seasonings is all it takes to
create an easy, filling meal.
Between meals, be sure to keep
healthy snacks around. (No, the graham cracker off the floor doesn’t
count.) Nibble on fresh fruits and veggies, Greek yogurt, cottage
cheese, low sugar protein bars and shakes. Eating frequent, small meals
will get your metabolism firing like a wood-burning stove.
HERE ARE A COUPLE OF MY FAVORITE FAST RECIPES TO GET ME THROUGH THE WEEK:
Steelcut Crockpot Oatmeal
(Makes 8 servings)
2 Cups of Steel-Cut Oats
6-7 Cups of Water
1 Tablespoon of Vanilla Extract
Optional:
Add in 1-2 Cups of frozen berries, 1-2 Cups of sliced apples or 1 can of unsweetened pumpkin
Directions:
Add
all of the ingredients in the crockpot and cook on a low setting for
five to six hours. Add more water if needed. In the morning, simply heat
and top with a little Greek yogurt and cinnamon!
Green Chicken Chili
(makes several servings)
1 LB Chicken Breast
1 Cup Chicken Broth
1 Small Sweet Onion, Diced
1 Can of Diced Green Chilies
1 Cup of Green Enchilada Sauce
2 Cans of Beans (Pinto, Black, Kidney, Northern, Chili)
Salt, Pepper, Chili Powder to Taste
Directions:
Place
the onion in the crockpot and pour in the chicken broth and add the
chicken breasts. Cook four to six hours, until the chicken is done. Dice
the chicken and add it back into crockpot with all of the other
ingredients. Cook on low for one to two additional hours. Try topping
with a little cilantro and a squeeze of lime!
EASY EXERCISES WHILE BABY IS NAPPING
While
baby naps or does some tummy time, let’s get to work on that tummy of
yours. A combo of cardio and resistance training is the best mix.
Here’s a guide to some of my routine:
Frequency: 4-5 times a week. (Aim for 3 days of resistance training and 2 days of cardio.)
Length: 20-30 minutes a day (A 20-minute stroller jog will do wonders for you both.)
Warm-Up: Five minutes of jump rope, jumping jacks, high knees, or running up and down stairs
Exercise Ball Squats
Exercise Ball Crunches
Mini Band Outer Thigh Steps
Push-Ups With Feet on Exercise Ball
Mini Band Back Squeeze
Plank With Mini Band Glute Kicks
Frequency: Cycle through two to three sets or until the baby needs your attention!
Progress
in the kitchen is key to a healthy and balanced lifestyle for you and
your newborn. A handful of greens, lean meat and a bit of fiber are the
first part of the mix. When you add these muscle burning moves and some
cardio, you have a recipe for success!
Get your Mini Bands Here SHOP NOW!
Also Available on
