Physical fitness Archives

Tara Zimliki, founder of Tara’s Bootcamp, is no stranger to finding time for fitness. As a mom of 4 children, she has the art of balancing back to school with her workouts. Below are some of her favorite tips for those looking to maximize their time for fitness:

Growing up, I remember the lazy days of summer which included sleeping in with no real priorities, staying out with family at the beach all day and heading to the boardwalk in the evening. A midday nap to recharge was not uncommon in preparation for an evening out with the family. When my sister and I woke up my parents took us to the boardwalk for hours of arcade games, roller coasters and the evening usually ending with ice cream, yes, life was good. On our day trips out to museums, water parks or family vacations; one or both of my parents were always there to supervise. Naturally, I just assumed this was loads of fun for them, as it was for my sister and I. I mean how could parents not have a blast as the squeals and laughter of children would indicate. But as a mom of 4, I now realize things are not as simple as it seems. Sure, us moms have fun but the summer is also a great deal of work trying to find time for self care activities like fitness. As we head back into the fall schedule with children’s sports activities, managing completion of school work we naturally get back into a routine. And as much as it can be tough managing time, it is somewhat easier having a schedule to follow by. But be sure to include exercise in your back to school schedule. And to get on track to success follow my back to school fitness tips:

1) Early bird gets the 6 pack

The earlier you rise, the more you get accomplished. Get up an hour or two earlier so you can squeeze in your workout before you even get the kids off to school. This is not only a good example to your children but you will also be amazed in how this sets the stage for a more positive and productive day. As a personal trainer for over 14 years, the majority of my dedicated clients exercise in the wee hours of the morning. Why? The best time for no excuses, other then I am tired is in the AM. And the only regret you will ever have is the workout you may have missed. So make sure to not hit that snooze button and get out of bed sleepy head!

2) Exercise after the kids head off

If you find the mere thought of exercising at the crack of dawn to be daunting, find the best time that works best for you. Some prefer exercising after the kids head off to school. If you have time to do so before heading to work, go for it. But be sure to make this a tip top priority so you stay on track to your goals. When scheduling your kids activities be sure to schedule your workouts.

3) Workout during the kids activities

Instead of standing on the sidelines while your child practices soccer, go for a run or walk around the park. Do not be a bench warmer, warm up your body with a super sweaty session. In just 45 minutes to an hour several days a week you can get in better shape while feeling world’s better. Who knows?! You may even begin a fitness trend that all the other team parents adopt also.

4) Midday workout can transform you

Break out of your afternoon slump, and awake your senses with a workout. As your children are back in school you may find the free time in the afternoon to squeeze in a workout. This will give you a surge of energy to fuel the remainder of the day when the kids get home.

So as the kids head back to school, schedule your routine for regular exercise. Design a plan that works best for you and stick to it. As fall begins, it is time for you to fall back into fitness. I promise you that you will not regret it. And you will have an established routine to help you manage your time best!

About Tara Zimliki

Tara is a Certified Personal Trainer, Boot Camp Instructor and a mother of four. She has competed and trained with top athletes at the University of South Carolina where she was awarded a full cross country scholarship. Tara has a degree and specializes in fat loss and nutrition. She is passionate about helping people change both body and mind, believing positive results stem from positive attitudes. She helps clients maintain this attitude with fun, challenging and rewarding workouts. Tara’s love of fitness started as a child when she began running at the young age of 7. She played numerous sports but running was her passion. Tara enjoyed it so much that she continued running right up until she had children, completing the New York Marathon 8 months pregnant with her 2nd daughter and the New York Marathon 6 months pregnant with her 3rd child and 4th child and even ran 1 mile the day she gave birth to her first daughter and 3 miles the day she gave birth to her second daughter and taught and participated in two bootcamp classes before she went to the hospital to deliver her third healthy and happy child. Tara has completed 36 Marathons and hundreds of races worldwide. In addition, she has won many 5Ks and placed top in many long distance runs. In 2008, Tara placed in the top 500 women for the NYC Marathon. Recently, she won the USATF New Balance Long Distance Grand Prix for women 34 and under for the 5th consecutive year. Tara’s practices what she preaches in all aspects of fitness and health and for this reason she is a trusted trainer that produces results. For more information, please visit

www.tarasbootcamp.com

It’s that time of year when we all make resolutions to better ourselves. I know that I have set fitness resolutions a number of times in the past to mixed results. Too often I have lost momentum, motivation or inspiration to find the time, even though I know that I need to for my overall health in general.

So if you’ve joined a gym, resolved to get in shape this year or set another New Year’s goal I was able to work with Master Lock to offer up a few tips to help you stick with it.

1. Check your resolutions.

Giving a new goal the title of a “New Year’s Resolution” can sometimes make it seem like a gigantic, intimidating target. Now that you’ve had a few weeks to jumpstart your new you, take a step back to see how you’re progressing. Do you already feel like giving up? Are you losing your motivation to follow through? If so, this might be a time to rethink your objective. For example, if you’re not a fitness buff, don’t ask yourself to turn into one overnight. Instead, think about where you are today and set a goal that is not too far away so you can experience the success of achieving that goal. That way, when you set the bar even higher, your next benchmark won’t seem so far away.

2. Make it easy.

If health and fitness is a goal of yours, give yourself every opportunity to attain it. By making small changes to your everyday routine, you can set yourself up for success. Examine what you do right now, and see if there’s a way to make maintaining your goal easier. For example, make a few playlists so that you have a new soundtrack for each day’s workout or pack a gym bag in the morning before work so that you can head straight to the gym instead of risking the chance to stay home once you arrive home. Just remember to lock up your clothes and valuables! The 1500iD Speed Dial set-your-own combination padlock opens on directional up-down-leftight movements for faster, easier operation.

3. Spice it up.

A common cause for lapsing fitness resolutions is boredom. If you’ve recently joined a new gym or vowed to increase your workouts but are starting to feel boredom creeping in, try switching up your workout routine. Many gyms offer group classes for no additional charge and can help keep your workout on the calendar when you can add a class to your schedule at a specific time. Didn’t join a gym? You can get the group exercise feel at home too by purchasing or streaming a variety of workout DVDs such as dance workouts, strength workouts, Pilates or yoga. Having something new to do each time you lace up your sneakers may help both your body and your mind.

4. Be accountable.

Put your reputation on the line and tell your friends or your loved ones about your resolution. They can provide support, keep you focused and keep you in check. You can also consider joining an online community or a local club whether you’re looking to lose weight or train for the next marathon.

If public sharing isn’t for you, find a friend who also has a specific goal they’d like to reach, and check in with them daily or weekly as the year goes on. A gym buddy might be the best motivator there is because if you don’t show up, you might not only be letting yourself down, but your buddy too.

5. Stay positive.

Remember to phrase your goals in a positive light rather than a negative light to help you achieve them. Think about what you will do, not what you won’t do. For example, rather than thinking, “I can’t skip the gym,” think, “I always feel so much better after my workout — I love that feeling.”

To keep yourself motivated and see the progress you’ve made thus far, make a visual representation of your goal — of where you are now and where you want to be. Create a chart, list or calendar and keep track of each time you make it one step further.