Time. The 1 thing every Fit Mom needs

What is the one thing Fit Moms don't seem to have? Enough TIME! One thing I have been trying to do is to spend as much time with my family as possible, but to also spend a little time with each of my little girls (and hubby) one-on-one. It is a completely different experience and I get to enjoy them so much more when I am not distracted. The energy is so much more focused and I get to really "see" each of my family clearly, if you know what I mean. Here is what I did this week...

The other day, I took my 7, I mean now 8 year old to get our nails done. Normally, she and my 3 year old are fighting and bickering. This time, we were laughing, giggling, having the best time. Just the 2 of us. No drama, just smiles. Loved it and we felt closer even after a couple hours. Sounds silly, but I get so busy, I forget to spend 1-on-1 time.

My 3 year old and I got to spend an entire day together. My husband was at the Fire Dept. and my older daughter was riding her horses with her grandma at the ranch.

My youngest wanted to go to the movies and have popcorn. (We rarely go to the movies because as a Fit Mom, I find it too sedentary of an outing-when they watch TV at home.) But, it was her choice to plan our day, so we watched Despicable Me.

I watched "her" 99% of the time and loved the sparkle in her eyes that reflected from the screen, the endless laughs and smiles. It was so wonderful not to be distracted and to just sit in awe of her. I literally did not watch the movie, but watched her. I melted when she came over to me and offered me some popcorn then watched the movie sitting in my lap.

Hubby and I bribed my sister to babysit for us. I say bribe since she had a date that night she cancelled for us. No, I don't have Nannys-I always thought I would. Then after I had children I realized I don't trust anyone other than family with my kids. My husband and I had date night and went to our favorite Italian restaurant and shared a bottle of wine and a delicious, relaxing dinner. There were a few rules: No talking about household, business or kids!

So, I thought I'd share a little bit of my week with you. Love to all of you Fit Moms! More soon. I have a very important shoot next week and I am so excited to share it with you as soon as it is edited!

It's a surprise!

Burn More Calories in Less Time

Interval training is an effective way to burn more calories in the less time, boost your athletic performance and add variety to your workout.  You can accomplish this outdoors or in the gym...

Background: The 1st form of interval training called "Fartlek" (and no, my 3 year old did not make that name up!?) consisted of short burst of intensive exercise contrasted with slow, easy duration.   It was a simple way of working out in an unstructured manner.

In today's fitness world, interval training is sophisticated and customized for specific sports.  It is used by both novice trainers and elite athletes alike.  According to the American College of Sports Medicine, "more calories are burned in short, high intensity exercise."

It makes sense, think about it.  High intensity training is more challenging and harder to do, therefore you are exerting yourself and thus burning more calories. If you exercise in an easy, slow, comfortable manner, you won't be challenging your body or burning as many calories.

How to do it:
Access your goals and your ability.  Start of easy and work you way up. Depending on your fitness level and current physical activity; start off with slow walking for 2 minutes with brisk walking for 2 minutes.  Move up to brisk walking for 2 minutes and jogging for 2 minutes.  Then slowly jogging for 2 minutes to fast running for 2 minutes.  Bring your heart rate down to 100 bpm during the rest interval.

How to improve your performance:
Improve your performance by increasing either the intensity (i.e., running speed) or duration (length of time) but not both at the same time.  Longer durations work best.  Increase the number of durations as you improve.

Consult a physician before starting this or any exercise program.

Multi Tasking Exercises for Multi Tasking Moms

Anyone who knows me, know I am all about multi tasking and maximizing my time and effort. Here are a few workouts I do in the gym and at home...


1. Circuit: Compound-Isolation exercises. Compound exercises train multiple muscle groups in one movement. Because you are training many muscle groups and/or joints at once, you burn more calories, are able to train your whole body faster (as opposed to training 1 muscle at a time) and you can train heavier and longer.  Examples of compound exercises are: squats, lunges, chest press, shoulder press, dips.



Isolation exercises strengthen one muscle and one joint within 1 motion. Isolation exercises are often used in physical therapy and rehab to increase muscle strength in a specific muscle. Isolation exercises are also used to create muscle balance, for example if one bicep is larger than the other. I will perform isolation exercises for my shoulders right before a fitness photo shoot - when I want my shoulders to look really firm and a bit bigger.  Examples of isolation exercises are: bicep curls, front raises, side raises, leg curls, calf raises.

Combining both compound and isolation exercises within 1 workout is a fun change of pace.  I love to do this type of workout. It is very challenging and you really get that burn in the muscle group(s) you are training.  Select a compound exercise such as and immediately do a few sets of exercises that isolate the muscles trained in the compound exercise. For example: Do a set of squats. Follow immediately with a set of lunges, leg curls and leg extensions.

2. Lift and cardio.: Perform you normal weight training routine(s) that you follow along from "Kiana's Fit Mom TV" or "Kiana's Flex Appeal" and do 60-90 seconds of jumping rope, aerobics, jumping jacks, step or jogging in place in-between each strength training exercise. I do this at the gym and  on Kiana's Flex Appeal to burn more calories and really get your heart rate up!

3. Intervals: Do 15 seconds of high intensity intervals such as running on a treadmill or fast cycling in-between strength training sets. I bring a few sets of weights by the treadmill or bike and do a total body workout, alternating intervals.

Functional Fit: I love functional fitness. It is the most practical, efficient and useful way to train. Functional fitness is strengthening the muscles used in everyday activities. It makes those muscles stronger and therefore makes your day easier and safer (less injury.)

Stay fit!

Women: More Time in the Gym Needed

2010.  GET BUSY GIRLS....New Study Means MORE GYM Time for WOMEN needed to maintain weight...

3/24/10: Los Angeles Times. American Medical Association recommends 60 minutes a day of exercise to maintain weight.

Previous studies:
American College of Sports Medicine: 150-250 min/week;

Institute of Medicine: 60 min/day;

Dept. of Health & Human Services: 150 min/week;

American Heart Assoc.: 30 min/day, 5 days/week of moderate activity or 20 min/day, 3 days/week vigorous activity;


Brigham & Women's Hospital study: 60 min/day.