Does Your Workout Need a Makeover?

These four moms got a fitness and food makeover thanks to Equinox trainer Lashaun Dale and dietitian Keri Glassman. Whether you're looking to drop 10 pounds, tighten your tummy, or lay off the diet soda, these experts have a plan to suit you. By Jane Bianchi, REDBOOK.

The Health Nut
Name: Lorre Youngblood
Age: 39
Location: Newalla, OK
Family: Married with two kids (Lacy, 12; Lane, 11)
Work: Full-time land associate at an energy company

"My dad had a heart attack at 45, and I don't want to be in the same boat," says Lorre.

Goal: To do more endurance exercises to boost her cardiovascular health.

Current weekly routine: Walks/jogs on a treadmill or uses fitness apps on her iPad to do full-body strengthening moves at home for 20 to 45 minutes at a time, four times a week. "I'd like to be more consistent - sometimes I have to help my kids with homework and I end up skipping my workout," says Lorre.

Fitness fix: Amping up aerobic exercise in spurts is key to strengthening Lorre's heart. She should keep walking briskly or jogging for 45 minutes twice a week, but she needs to replace two of her normal workouts with two 20-minute interval sessions each week, says Lashaun Dale, trainer and Senior National Group Fitness Creative Manager at Equinox. "During each 20-minute interval session, she should alternate going hard for two minutes with going slowly for one minute." For example, she could run at a nine-minute-mile pace for two minutes and then drop to a 10-minute-mile pace for one minute. She could also try walking or jogging at a comfortable pace, raising the incline to "level 3" on the treadmill for two minutes and then dropping it back to "level 0" for one minute. "These paces and levels will vary as her fitness improves," explains Dale, who says Lorre will know she's going too hard if she can't continue at a steady pace, or her form starts to crumble. The goal for the hard two minutes is to raise her heart rate to between 70 and 85 percent.

So she doesn't get bored and so she uses different muscles, Dale also suggests adding one other type of cardio, like taking a 45-minute spin class or biking around her neighborhood once a week. One 60- to 90-minute yoga class each week will help Lorre strengthen her muscles and lower stress - another risk factor for heart disease. Since Lorre likes to use apps and wants to be more consistent with her workouts, she should try electronically logging each workout, using an app such as MapMyFitness.

Diet downfall: "Diet Coke - I'm addicted," says Lorre. "I have two or three cans a day, even though I know that all that aspartame is probably not good for me."

Smart swap: "Try drinking club soda with a slice of lemon or lime or a few mint leaves for a kick," says Keri Glassman, R.D., a contributing nutritionist to Equinox and author of The New You and Improved Diet. Need more flavor? Throw a splash of 100 percent juice into the club soda, such as orange, cranberry or grapefruit. "Diet soda drinkers are more likely to be overweight because when you consume artificial sweeteners, your body craves more food and sweets later," says Glassman.

Related: 50 Simple Little Ways to Feel Sexy

The Waist Whittler
Name: Amy Rhew
Age: 37
Location: Portland, OR
Family: Divorced with three kids (Jonah, 18; Ava, 10; Berin, 8)
Work: Full-time executive assistant to an interior designer

"When my husband and I divorced, I was so emotionally and physically drained that I didn't have the energy to eat well or exercise - and I gained serious weight," says Amy.

Goal: To lose 17 pounds by mid-July, in time for her 20th high school reunion.

Current weekly routine: "Before the divorce, I went to five 75-minute yoga classes per week, and I took a 60-minute spin class and a 45-minute stair-climbing class each week. But after the split, everything ground to a halt," says Amy.

Fitness fix: "The great thing is that Amy already knows how to get more fit - matters of the heart simply got in her way. Now it's time for her to reclaim her vigor and commit to making her health a priority again," says Dale. "I like that she's setting a goal, but the timeline is tight." Dale suggests a variety of metabolism-boosting, total body workouts: one kickboxing class, one bootcamp-style class, and one Zumba class each week, each of which run 45 to 60 minutes. In addition, Amy should also try rowing, a type of cardio that will work her arms and legs, for 45 minutes once a week. (Hello, strapless reunion dress!) Plus, one day a week, she should do the following strength-building moves: 20 push-ups, 20 squats, 20 lunges, and 20 mountain-climbers. "She should create a fun tracking system - like putting a star or sticker on a big calendar each time she works out - which will help motivate her to reach her goal," says Dale. "Before each routine, she can also envision her classmates at the reunion saying, 'Wow, you look amazing!'"

Diet downfall: 'I can't resist chewy, gummy candies," says Amy.

Smart swap: When she gets the urge for gummy candies, Amy should drink an herbal tea - such as chai or raspberry - which satisfies a sweet tooth for almost no calories. For an edible treat, Glassman suggests having a cup of frozen berries, which are full of natural sugars, vitamins and minerals. Since frozen fruit has to melt in your mouth, it takes longer to eat, making it harder to overdo it. And since they're frozen, the berries feel like dessert. "Also, make sure that you're eating foods that are rich in protein, fiber and healthy fats throughout the day, which will help keep you full and make you less likely to reach for gummies," says Glassman.

Related: Date-Night Dresses Under $100

The Busy Bee
Name: Beth Wade
Age: 32
Location: Lake Wylie, SC
Family: Married with two kids (William, 3; Charlie, 1)
Work: Part-time children's photographer

"Does getting my young boys up and dressed count as exercise? I hope so, because it's nearly impossible to make time to work out," says Beth.

Goal: To squeeze short bursts of physical activity into her day, ideally at home or in her yard or neighborhood, since her time is limited.

Current weekly routine: "The only real exercise I get is when I'm moving around with my family doing everyday stuff - like walking to the playground and parking far away from a store so I get in a few extra steps," says Beth.

Fitness fix: One type of workout that may suit Beth's busy schedule is Tabata, a Japanese routine in which a strengthening move is performed intensely for 20 seconds, followed by a 10-second rest, and then the sequence is repeated eight times. So one Tabata takes only four minutes total. On Tuesdays and Thursdays, Beth could do a 20-minute routine of four Tabatas - including moves like jumping jacks and burpies - while the kids are napping. On Mondays, Wednesdays and Fridays during nap-time, she could try a different routine on repeat for 20-minutes: sprint up the staircase, jog down the staircase, do a regular plank, and then do a left-side and a right-side plank. If Beth can squeeze in a class - maybe on the weekend when her husband can watch the kids - Dale recommends an intense, efficient fitness class, such as Equinox's 45-minute MetCon3, which works all three of the body's metabolic systems. "And Beth can add movement to her day when she's with the kids - she can start a game of tag with the boys outside to boost her endurance or pick one of them up and make him fly like Superman to boost her strength," says Dale. "It'll help her kids get more exercise, too!"

Diet downfall: "I love French fries. If we're at Wendy's, I have a hard time not eating them," says Beth.

Smart swap: Instead of buying fries, order a baked potato, cut it into bite-sized pieces, and add a little salt and pepper for flavor. "You'll satisfy your craving without getting all the deep-fried grease that comes along with the fries," says Glassman.

Related: 50 Knockout Date-Night Hairstyles

The Toner-Upper
Name: Jennifer Hughes
Age: 42
Location: Middletown, NJ
Family: Married with two kids (Brian, 6; Brandon, 3)
Work: Stay-at-home mom

"I want my tight, toned stomach back. Before kids, I used to complain about the tiniest bulge. Looking back, I wish I'd worn a bikini 24/7," says Jen.

Goal: To strengthen her core.

Current weekly routine: "I run two to three miles on my treadmill in my basement twice a week, and I run three to five miles with women in a group called Mommy Moves every Saturday. But I need to do more strength-training. Every time I try to do a plank, Brandon thinks I'm playing a game and climbs on my back," says Jen.

Fitness fix: "Jen is on the right track and with a little extra work, she can get her flat tummy back," says Dale. "She should keep up the running, but the major missing element in her routine is strength-training." After each of her runs, she should do ab exercises, like 25 regular crunches, 25 left-side crunches and 25 right-side crunches (dip your knees to one side and then lift them as you crunch forward), 25 bridges (lie on your back, lift your pelvis, and hold for up to 10 seconds), and 25 Supermans (lie on your tummy, extend your arms straight in front of you, and then raise your arms and legs and hold for up to five seconds). Dale also suggests adding one 60-minute barre class per week, where Jen can do leg lifts, squats in a plié position while raising her heels, and other challenging moves that will engage her legs, butt, arms and, most importantly, her core. Alternatively, a pilates class will have her doing mat moves on her back and tummy, as well as kicks and jumps that will work her mid-section. "Once she starts strength training, Jen will get the stomach she wants and finish her runs in less time," says Dale.

Diet downfall: Snacking. "I have lots of snack packs around the house, like pretzels and Goldfish. They're technically for the kids, but I also eat them. Plus, the kids don't always finish their meals, so I'll find myself eating Brian's last two Oreos or having the last three tater tots off Brandon's plate," says Jen.

Smart swap: Processed snacks, which are usually high in sodium, sugar, and saturated fat and low in nutrients such as fiber and protein, are bad for moms and kids. "They also tend to contain unhealthy ingredients such as artificial colors, preservatives, and hydrogenated oils," says Glassman. For a healthier snack, Jen and the boys could try almonds, regular or dried fruit with no sugar or sulfer added, or air-popped popcorn.

More from REDBOOK:

Loading...

FOLLOW SHINE

POPULAR TEAM MOM STORIES