Today with Dustin Maher from http://dustinmaherfitness.com, we’re going to cover… the 3 biggest obstacles Mums are facing when it comes to actually STARTING their own transformation and what you can do to overcome them.
Why you shouldn’t feel guilty about spending time on yourself and your transformation . Feeling sexy and getting your sexy back. Incorporating your fitness and transformation efforts into your life and daily routine.
5 top nutrition mistakes / traps that parents fall into AND SOME take action tips that VFT Mums CAN USE to help overcome these. We’ll also run over a 1 day sample menu for nutrition for busy Mums.
PLUS long term healthy eating tips to help you achieve your own transformation while also providing healthy meals for the rest of your family.
Cardio and resistance training mistakes that Women make. What YOU SHOULD BE including your in your weekly training routine. The right cardio / resistance ratio and how often you should train per week.
AND how You can incorporate YOUR transformation goals into your family life. With Fun examples of what Dustin’s clients use with their own children.
Transcript Of Fitness For Busy Mums Coaching Webinar With Dustin Maher
Mandy Gibbons: Hi, everyone. It’s Mandy Gibbons here and I’m here today with Dustin Maher.
Dustin is America’s Trainer to Moms, has been an A.C.E. certified trainer for over eight years and is currently training over 1650 moms from across America as well as eight countries.
Dustin has appeared over 87 times on nearly all major TV networks. He has also written for many magazines and newspapers and could be heard monthly on public radio, with an active listening audience of over 60,000.
To date, he has trained over 4575 clients. And you can find more info about Dustin’s services at DustinMaherFitness.com and his book Fit Moms for Life, which is FitMomsForLife.com.
Even though Dustin is renowned for his boy-next-door good look – I’m putting a picture up on the screen here for you guys – his passion for helping moms and his ability to speak directly to the hearts and minds of moms is what makes him so unique. And he’s just really a nice guy.
So with that in mind, today’s mental training call is a special coaching event specific for our moms. I highly recommend as always that you grab a pad and pen. Grab something to drink and then get comfortable. We have a unique and jam-packed experience for you today.
Now today, we’re going to cover the three biggest obstacles moms are facing when it comes to actually starting their own transformation and what you can do to overcome them, why you shouldn’t feel guilty about spending on yourself and your transformation, feeling sexy and getting your sexy back.
Incorporating your fitness and transformation efforts into your life and value routine, five top nutrition mistakes and traps that parents fall into and some take action tips that moms can use to help overcome these.
We’ll also run over a one-day sample menu for nutrition for busy moms. Plus, long-term healthy eating tips to help you achieve your own transformation while also providing healthy meals for the rest of your family.
Cardio and resistance training mistakes women make and what you should be including in your weekly training routine, the cardio-resistance ratio and how often you should train per week.
And how you can incorporate your transformation goals into your family life with fun examples of what Dustin’s clients use with their own children. So get prepared to put what you’ll learn today into action.
So let’s get started. Dustin, you’re very upfront in saying that you especially enjoy helping moms to look even better now than they did before having kids.
What was it that inspired you to help motivate mothers to get into shape, lose the baby fat and transform their lives?
Dustin Maher: Yes. I guess I kind of started – first of all, thanks for having me on. I’m looking forward to the call here. And you know I’m really close with my mom.
I’m the eldest of four kids and she was a stay-at-home mom. She was awesome. And you know, overall, I mean she’s a great mom. She took care of us very well.
But she just didn’t put herself first. She didn’t find the time to exercise. And you know, growing up, I wish she would have had that.
And so when I graduated college, I created a program called MamaTone Fitness which was a program that I wished my mom would have had a place where she could go and get away from us kids and hang out with other moms.
And just kind of, of course, get in shape, but build that community, build those relationships. And that’s really what prompted me to create the programs I have.
Mandy Gibbons: Awesome, awesome. Dustin, we constantly hear and speak about how mindset can play a critical role in getting into shape. And sometimes it can become quite overwhelming to the point of feeling like you’ll fail before you even start.
In your professional opinion, what are the three biggest obstacles moms are facing when it comes to actually starting their own transformation?
And what straightforward tips can you recommend that moms can stop putting into place today to help overcome these hurdles?
Dustin Maher: I think the big first one is a short-term mindset towards health and fitness.
Mandy Gibbons: Yes.
Dustin Maher: I mean so many moms, they have maybe a Hawaii trip planned or something that’s going to require them to have not as many clothes on and they have that one to three-month goal.
And then once that activity has happened, they go back to living their old lives. So they have to create a large-enough why in their life.
And so one of my clients, actually she experienced her big-enough why about a year ago now. And what happened was she was a client of mine and she got pregnant with a third kid.
And after about five months of pregnancy, she kind of dropped off my program for a few months. And then I heard back from her about eight months later.
She emailed me and she said, hey Dustin, I just want to let you know I had my third child about three months ago. But I don’t know if you heard, a few months before I was ready to give birth, my husband was killed in a car accident. But here I am now as a single mom with three kids under the age of five.
She was 60 pounds overweight at the time, which is about 28 kilograms.
Mandy Gibbons: Yes.
Dustin Maher: You guys use kilograms, right?
Mandy Gibbons: Yes, that’s right.
Dustin Maher: All right. So you know, she was very overweight and she said that, my kids have no one else besides me. I have to take care of myself. She said, I’ll do anything it takes. I’ll be consistent. And she worked a fulltime job and she’s as busy as you could be.
Fast forward one year later, she basically never misses a workout. She goes three times week to my program and she’s lost over 60 pounds.
She’s smaller than she was, way before she met her husband even, and I’m sure her husband’s smiling down. I’m very proud of her and she’s being a great example for her kids.
Mandy Gibbons: That’s awesome.
Dustin Maher: Yes. So that was one tip – finding your big why. And then a couple of other things is – and usually it revolves around kids when it comes to moms. Those other things will give you short-term motivation.
But in order to get that long term, you’ve got to figure out the bigger reason. And then other motivation tips, you know, a lot of women, they feel like they don’t love themselves. They don’t feel like they’re worth it.
They’d feel like, this celebrity, she deserves to have a good body, or something like that, but not really focusing on herself. And so you’ve got to really realize that you know what, it’s important for me to take the time for myself. I deserve it, and it’s going to make everyone else around them a lot happier.
And you know that’s what I’ve seen a lot now in my clients is that they just can’t believe how much better parents they are because they don’t snap with their kids as much.
They have more patience. They are more confident in their body. Their relationship with their spouse is much better. And just overall, they’re happier and can be a better friend too.
So just realizing that it’s not selfish to put yourself first is two. One, two or three, I don’t know. I’ll call it three.
Mandy Gibbons: Okay now. All right, that’s great. Dustin, as you know, getting your sexy back is also an important part our members’ transformation. What advice can you share today with the moms on this?
Dustin Maher: I think it first starts with the mind. You’ve got to believe that you are and then to start to build and create the body that I guess is what you believe.
So from exercise, and I’m sure we’re going talk more about exercise in the future here, but you know, putting together some sort of strength training plan with some interval cardio, which we’ll go into more detail later.
And then really focusing on the eating because to really, I think, feel sexy besides just the internal feel of it, you’ve got to be eating the right food which will make your skin look better. And it will just give you a lot more energy and look a lot younger as well.
Mandy Gibbons: Yes, yes, for sure. Yes. And I’ve experienced that myself. You tend to, if you go get off your diet now, you can actually see and feel the difference in yourself when you go in it.
Dustin Maher: Yes, absolutely.
Mandy Gibbons: Dustin, we have a lot of moms here that are working fulltime, part-time, they’re studying, fulltime stay-at-home moms who are also heavily committed outside of home and their work.
What advice and steps can you share with us today that can be put into action ASAP to help moms incorporate their fitness efforts into their busy day-to-day lives?
Dustin Maher: Yes. You know, you’ve got to first realize that it doesn’t take as long as you may think to get in shape. I’m all about intensity over duration, so 15 to 30 minutes of working out at a high-enough level is pretty good.
And I’m a big fan of home workouts just because they’re easy to do. I have 28 workout DVDs that I’ve produced to the Fit Moms For Life community groups around my area.
And what I found is that if you can do it at home, if you can just do it in the basement, maybe when the kids are sleeping or maybe before the kids get up in the morning, or in between appointments, if they’re doing calls, that’s really the best way to do it.
You know a lot of moms don’t have an hour to go to the gym maybe they have to find childcare situation. And so creating it as convenient as possible and as simple as possible and then knowing your own schedule and scheduling it in is also really important.
If you don’t schedule it in, life will take over. And one of the questions I get asked a lot is like when is the best time to work out. And my answer is any time that you’re going to do it.
Mandy Gibbons: Yes.
Dustin Maher: An so for those people that is in the mornings, I think, you know, if you let it go to later on the day, something’s going to come up and then you’re not going to feel like wanting to work out.
So I would say about 80% of my clients work out between five o’clock to seven o’clock in the morning.
Mandy Gibbons: Yes.
Dustin Maher: And then if it’s a more of a stay-at-home mom, she may be able to work out between eight and ten. That’s a pretty good time for her. But just, you know, really putting it in, making it part of your lifestyle, that’s really important.
And then from a nutrition standpoint, planning ahead is just so key to do. I’m sure you talk about it a lot. And nutritionally is really where you’re going to get the biggest results from weight loss as well as just your energy level.
Shielding your body up, a lack of disease long term, it comes down to the eating. So preparing your meals in advance, I’m sure we’ll talk a little bit more about nutrition in detail.
Mandy Gibbons: Yes, we should. Actually, that was the next question.
Dustin Maher: Well, that’s great.
Mandy Gibbons: As you know, keeping up with great nutrition is often made a hell of a lot more complicated than it really is and that’s really due to misinformation.
In your personal experience, what are the five top nutrition mistakes or traps that you see parents fall into? And can you share some take action tips that parents can use to help overcome these?
Dustin Maher: Yes. You know, one of my favorite quotes from (Michael) (unintelligible) 11:11. He said, you know, I don’t believe in a low calorie, a low fat, a low carb diet. I just recommend a low crap diet. And I think that’s a good way to put it.
There’s a lot of misinformation out there. Don’t get me wrong. But common sense can still get you at least 80% away to it. So we just got to do what we know is best for us.
So a couple of the things that I’ve seen big problems, I’ve seen moms going for low-sugar foods because generally, when it’s low-sugar foods, it’s a processed food and it’s going to have fake sugars in it.
Mandy Gibbons: Yes.
Dustin Maher: So thinking like Yoplait, I don’t know what brands you guys have in Australia, but Yoplait Light for example here in the states, it’s still has sucrose, aspartame, just all these other fake sugars that are really bad for your body, whether it’s an adult body, and even more so a kids body.
Mandy Gibbons: Yes.
Dustin Maher: So that’s one. Another one is just overall not reading food labels and not being educated on what they’re consuming.
I mean everyone’s heard of the chips when it comes to food labels, you know, if it’s more than two or three lines long, it’s probably not good. If you can’t pronounce some of the ingredients, it’s probably not good.
And if sugar was one of the first couple of ingredients or enriched wheat, that means that there’s nothing really in it. If it says enriched, they had to put chemicals and take vitamins in there. So those are a few things.
Other big one is drinking too many calories. You know they drink too much fruit juice. A lot of people think fruit juice is healthy for them, but it just contains so much fructose, so much sugar.
Drinking teas, coffee, soda, there’s a lot of extra sugar added to that, extra creams and fats. Soda pop, all those things, and we drink way too much of that. And even the diet sodas are just packed with which contains those fake sugars.
Another thing is under-eating protein, especially women that have a hard time getting up protein in. I generally recommended, I’m going to go with grams here but you have to kind of export.
Mandy Gibbons: Yes, yes.
Dustin Maher: But about one gram per pound of body weight of protein, of ideal weight. So if a woman should weigh 120 pounds, she should try and get 120 grams of protein in her.
Mandy Gibbons: Yes.
Dustin Maher: And then another one is just not getting enough vegetable in. And that sounds obvious, but I look at hundreds of food journals and that’s the biggest thing that shocked me is people go like three or four days without a fresh fruit or vegetable.
So trying to get those fresh vegetable, especially those dark, leafy greens, they can provide you with a lot of nutrients. And when you’re eating that type of food, it’s very hard to get fat of eating all-natural food.
And when you go to the grocery store, look for ingredients or foods that just got one ingredient in them. So if it’s a single-ingredient food, good chance it’s going to be good for you.
Mandy Gibbons: Yes. Oh that’s awesome. And would you mind explaining a sample of what you would recommend one of your clients consume sort of like over one day like it, an example of some…
Dustin Maher: Of a meal plan?
Mandy Gibbons: Yes, yes. Like… Yeah.
Dustin Maher: Yes, absolutely. So I’ll just say kind of what how I try to eat and maybe the serving sizes you can drop down a little bit. Of course, I’m a six foot, five and about 200 hundred pounds so you probably don’t want to be eating quite much.
So for breakfast, I look for a complete meal. So meaning I’ll get some good fats, healthy fats. I’ll get some good protein and then also some complex carbs.
So one of my favorite things to eat it is whole egg, free-range eggs. So they have had a chance to go out to the pasture and eat bugs and different things like that and not just get fed grains.
So I’ll eat four them. I try to recommend about two of them for a woman. You just scramble in some organic spinach and different mixed greens.
And then I’ll have two pieces of – I don’t know if you guys have this brand – but Ezekiel bread. That’s based off of a bible and it’s just got like seven ingredients that’s all-organic sprouted grains.
It’s in the freezer section because there’s no preservative. So a couple of pieces of that with maybe some all-natural jam, fruit spread or something.
And I cook the eggs in coconut oil. I’m a big fan of coconut oil even though it’s a saturated fat or medium-chain saturated fatty acid, which means that it doesn’t get stored as fat very easily and it gets utilized as energy.
Mandy Gibbons: Yes, yes.
Dustin Maher: So that would be a pretty complete breakfast there. You got your carbs, proteins and fats. As you compare that to a breakfast that traditionally is what the American eats which you might think as good, it would be like a cereal with skim milk with a banana and orange juice.
That’s kind of the typical breakfast that someone might think as healthy. So let’s quickly break that down. You got the cereals which is all carbs.
You have the skim milk which has some protein in it for sure which is good, but there is no fat in there. And then you’ve got some carbs as well in the milk.
And then you have your banana which is one of the highest glycemic highest sugar content. And then you have orange juice which is about as bad as you can get when it comes to glucose and sugar.
So it’s just a sugar rush you get and you get very little lasting sustained energy. So the breakfast I kind of start with is a lot better.
And then for snacks, I try to get a snack maybe around ten o’clock. And I like – you know, a lot of people can’t handle dairy very well. But if you can handle dairy, like a piece of string cheese and maybe an apple is a good one.
My rule for them at least is combining a carb with a protein. So never eating carbs alone, that’s my belief. It just keeps your blood sugar out within check for a little bit more.
Or like raw nuts, so that’s a little bit protein but a lot of fats. So raw nuts and then maybe, again, a piece of fruit, would be good.
Berries are really good because they’re lower glycemic. They don’t mess with your blood sugar levels quite as much.
And then for lunch, generally, I’ll do a big a big salad. So I’ll just have a keeping amount of greens and extremes and I’ll put a protein on it.
So generally, I like tuna as one of the proteins or I’ll have a chicken breast that I’d slice up and I might put on some seeds. If I want a little bit more of fat, then I use balsamic vinegar as dressing.
And if I make a big-enough meal, I’ll put some garbanzo beans and some kidney beans or black beans on there to add some more complex carbs. And that could be my meal right there. Or I might add additional protein or a piece of fruit or something.
And then as snack in the afternoon, pretty typical; similar to what I would, maybe just throw in some hummus and some vegetables. That’s a great snack.
Or even like another piece of Ezekiel bread with some all-natural peanut butter would be good. You’re getting some protein and fat, plus the carbs in the bread.
Mandy Gibbons: Yes.
Dustin Maher: And then for dinner, I’m not sure if you’re going to be working out at night. I really encourage people to not eat too many carbs in the evening.
So really focus on a lot of lower-carb vegetables. And so a good one like asparagus, for example. I’m a big fan of asparagus. It’s also a diuretic. It helps you lose some water weights.
Just load some vegetable or whatever it is, and then a lean protein. So maybe that’s a fish, maybe that’s a chicken, maybe that’s a grass-fed steak of some sort or some sort of grass-fed, all-natural beef, something like that. And then try to drink water with everything.
You know, if you want to throw in like a sweet potato that has a little bit more complex carbs in it, that’s totally fine. But try to stay away from white rice and white pastas and all that.
Mandy Gibbons: Yes, yes.
Dustin Maher: So that’s kind of a typical day. I try to drink maybe three liters or water per day, so it’s about three quarts. So yes, I don’t know if that helps or not.
But if you guys eat like that every day, I mean I guess that’s very, very hard to gain weight. You could probably almost eat as much of that as you want to. Your body is going to tell you when it’s full.
Mandy Gibbons: Your body’s going to love you for that.
Dustin Maher: Yes.
Mandy Gibbons: Yes. Dustin, what do you recommend that moms put into action for the long term in regards to eating healthy to achieve their own transformation while also providing healthy meals for the rest of their family?
Dustin Maher: Whenever you’re looking at an eating plan, you’ve got to see if it’s doable for you. (Nora Atkins) was really popular over the past decade and it worked.
I mean you lost a lot of weight on it. But the problem is most people couldn’t sustain that living.
Mandy Gibbons: Yes.
Dustin Maher: So I recommend people, you know, when they decided what they’re going to do, that has to be sustainable. But the one caveat to that is, say someone just craves like salts and sugar really, really bad.
And you’re like, I’ll never be able to stop eating my sweets, or whatever it is. But your palates can really change after three to four weeks of eliminating it or reducing it drastically. So that’s what I encourage people do.
If you feel like you have cravings or certain times of the day you just feel like you can’t stop yourself from eating certain foods, try to go cold turkey for a couple of weeks. And then you’ll definitely start to shift the way you crave foods and the way foods taste.
But again, I would never recommend a super low-calorie diet because it’s just not sustainable long term and it can mess with your metabolism. It can mess with your hormones a lot.
And then also as with the kids – you know, this is a great question. There are probably multiple answers to it. My belief is, don’t be a short-order cook for everyone. You’re going to drive yourself crazy.
And try to continually be patient about it, but incorporate healthy foods into your kids’ diet and maybe give them a couple alternatives. But you know, don’t be trying to make a meal for yourself, a meal for your kids and a meal for your husband because you’re going to lose it at some point.
Mandy Gibbons: Yeah, yeah.
Dustin Maher: So just try to make one meal and maybe give a couple of like small tweaks or alternatives for your kids if they’re just refusing to eat it. But overall, try to get your whole family on board.
You can make small changes. A great example like Skippy or Jiffy peanut butter which is just about an awful peanut butter for people, it has dehydrogenated vegetables. It’s very processed.
Switching over to an all-natural peanut butter, now that might take a little of time. Your kids might fuss at it but if you’re – just so you know, this is what we’re going to do. Just about all of our clients have had success switching over to that and they’re kids are okay with it after a while.
Same with bread, if you’ve been a white bread eater your whole life and you switch over to 100% whole wheat or an Ezekiel bread, again, tastes a little different, follow a different texture.
But making those types of changes, going from, you know, a white pasta to a whole wheat pasta, a white rice to brown rice, those sorts of things.
Mandy Gibbons: Yes, yes. And Dustin, a lot of women, and men too, feel that the key to getting into shape and reducing body fat is performing hours and hours of cardio per week and ignoring resistance training.
Can you please explain why resistance training is a critical command in the transformation?
Dustin Maher: Sure. Kind of in the media, I’m known as a guy who thinks marathons make you fat. And it’s a little of an exaggeration, but you know I started to realize just a few years ago.
Like you said, I’ve almost trained 5000 women mostly. But I’ve trained quite a few men too. And I just noticed that after they’re coming off of marathon programs or 10K programs or they just do 45 minutes of cardio six days a week, that their bodies were getting more fat or not changing at all.
And they’re getting really frustrated. And then kind of as I was realizing this, literature research start to come out on the power of resistance training for fat loss as well as burst training once we’ll get into it I’m sure a little bit later.
And the problem with endless cardio – there’s a few problems with it – but the biggest one is that it tears down muscle and eats muscle up. And so muscle, most people probably know, is the most metabolically active tissue in your body.
So if you’re losing muscle, you’re going to be changing your metabolism. And metabolism is a 24-hour a day process and exercise is maybe a one-hour a day process. And I’d rather change my 24-hour process more than just for one hour. And so the resistance training is so key to that.
And not only is it key to boost the metabolism for a long term from short term standpoint, the 24 to 48 hours after you work out, metabolism is boosted even greater when resistance training is done compared to, again, any sort of traditional cardio.
Mandy Gibbons: Yes. And what type of cardio do you personally recommend for women?
Dustin Maher: So I don’t really the mode. Like you can bike, you can swim, whatever you want, you rollerblade. But you want to be focusing on short burst of high intensity. So ten seconds up to about 60 seconds is what I recommend.
I’ll just give a traditional running one because everyone can relate to that. So after you warm up and you’re ready, assuming your body is ready first – if you’re a couch potato, you haven’t done anything and you just go and do this, you’ll probably hurt yourself.
But we’ll say running up a hill because running up a hill has a little bit lower impact than just sprinting on flat ground. So you’re going to run up the hill for 30 seconds, as hard as you can, and then you’re going to walk down the hill for maybe a minute to a minute and a half.
And then you run up the hill again for 30 seconds, walk down it. And you do that for about five to ten intervals, somewhere around there. And the last five years, all the research now is pointing to that being five to nine times more effective than steady-state cardio at burning fats.
We don’t really know all the mechanisms for it. But we just know from the studies that the people doing the burst training and interval training are losing a lot more fat.
And if you look at marathon runners compared to sprinters like Olympics, you know, let’s look at the Olympic level. I mean simply both are relatively lean because you can’t be fat and be a good runner. But when you look at a marathon runner, they’re so gaunt. They look unhealthy. They look sick.
Then you look at sprinters. They’re muscular. They’re lean. Sprinters are actually basically the leanest athletes in the world, in the Olympic level. And you can maybe argue some wrestling players when they have to cut weight. But sprinters are about as lean as they get and they don’t run more than 30 seconds at a time.
Mandy Gibbons: Yes.
Dustin Maher: So it doesn’t take – I was going to genetically get this, see. I’m not going to forget to put that in there. But it doesn’t take long distance cardio to really get good results.
And plus, if you do enjoy the longer distance running, I’m not saying don’t do it. But just make sure to incorporate these other aspects of it.
And it’s been really fun to see my clients for the last few years who have done lots of marathons and half-marathons or even 5Ks. And then they do my program which really doesn’t involve much running or cardio at all, you know, no more than 30 seconds.
But they’re breaking their time, their personal best by a lot and they’re not even training anymore.
Mandy Gibbons: Yes.
Dustin Maher: For longer distance cardio.
Mandy Gibbons: And so what’s the cardio-resistance ratio that you would recommend? And how often do you suggest moms try per week?
Dustin Maher: Sure. So there are different ways to do it. And again, it comes down to how much time you have in your scheduling. You can do, I think three days a week of total body resistance training. So total body weight training on none consecutive days is great.
Now, some people like to do a little shorter workouts. So maybe you do upper body strength training in one day. Then the next day, you do lower body. Then go to upper and lower body.
Generally, you want to stick with a 48-hour rest period between muscle parts that are being worked. And then from a burst training standpoint, usually two times a week is good for that.
A lot of the burst training does require a little bit higher impact. So you want to not do that every day because you’re going to get injured eventually.
Mandy Gibbons: Sort of in regards to your resistance training, Dustin, what type of exercises do you specifically recommend or that you can give some examples of?
Dustin Maher: You say besides resistance training or within?
Mandy Gibbons: In regards to resistance training.
Dustin Maher: Okay, sure.
Mandy Gibbons: Is there any specific type of exercises that you recommend?
Dustin Maher: Yes. I think even as simple is pretty key. So I like dumbbells. I’m not a big machine guy because again machines, most people aren’t going to have at their house.
They’re very bulky, they’re very expensive and they only do usually one exercise. So dumbbells and focusing on multiple joints we call it or compound lifts.
And so squats, lunges, deadlifts, step-ups, those are my favorites for your lower body. And then for your upper body, some sort of pushing motion.
So like a push up or a chest press or bench press, some sort of overhead press like a shoulder press and some sort of back rowing, so bent-over rows or pull ups or assisted pull ups.
And then for core, I definitely like to focus on deep core first, your deep abs. So planks are the greatest for those, front planks, side planks.
You know you can throw in some crunches in there, here and there, but I’m not a huge crunch guy. And then lower back is also important to work and so like a back expansion or a swimmer, that type of exercise.
And I do enjoy using the resistance ball. One of my most popular DVD programs is called Got Core. It’s a 15-minute workout on the ball. I’m a huge fan of the ball.
Mandy Gibbons: Yes. Awesome! Now I love that. And how can moms, or parents in general, incorporate their transformation goals into their family life, maybe in regards to activities?
So what are some fun examples that maybe your own clients would use with their own children?
Dustin Maher: Yes, I like playground workouts a lot. I do a lot of playground workouts for my boot camps. And so the moms will go to the park and they’ll play with their kids, do some pull ups or push-ups or dips.
And they’ll chase the kids around, or maybe they’ll have a push-ups contest with their kids, or they use the picnic table or bench for step ups. So just, you know, that’s a great place to do it.
And just simple things like playing tag and doing dance parties and things just to get the kids moving. But I’ve also seen is – again, most of my clients do my DVDs at home.
You know some days I think it’s good to do it alone and not with your kids around because you’re probably not going be getting quite as good of a workout when your kids are kind of on you joking around.
But having them see you exercise and do weights, it’s awesome. And I mean I get pictures all the time from my clients like three year-old kids having their one or two-pound dumbbells doing their exercises right next to mom.
Mandy Gibbons: That’s cute.
Dustin Maher: Yes. And not only is it cute, but I think at a really young level, subconsciously showing that mom is taking care of herself, mom is exercising and being healthy.
And as the kid gets older, I mean once the kids now that I see with the moms, they’re excited about exercise. They’re really proud of their mom.
A lot of the kids, they’ll come right after class and, because we have free childcare for them, and so they’ll come in and they’ll watch their mom do like push-ups or pull-ups. And you could see they’re really impressed.
And I’m like, are you really proud of mommy? And they’re always like, yes, we’re really proud. She’s really strong. And so I think that’s really cool for them to see.
Mandy Gibbons: Yes. And it’s great for moms to see that support from their kids as well, isn’t it?
Dustin Maher: Yes, definitely. Yes, the moms always smile or laugh when a kid makes a comment.
Mandy Gibbons: It’s cool. Dustin, I know that you’re pretty short on time today. So I want to thank you so much for taking the time to share your advice in today’s coaching lesson.
Dustin Maher: You bet.
Mandy Gibbons: And I know that some of the members will get a lot of value out of this as well.
Dustin Maher: Good. Yes. Feel free to check out my website, like you mentioned, DustinMaherFitness.com. And I got a free newsletter that they can sign up for. They can get more information about my book as well that I’m just excited to share with everyone.
And moms everywhere, if you put yourself first, everyone else around you is going to be much better off.
Mandy Gibbons: Thanks again, Dustin. It’s been awesome speaking with you today.
Dustin Maher: You too. Thanks for having me.
Mandy Gibbons: Okay, once again it’s Mandy here. And I’ll see you all in the next coaching lesson.
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