Meet Kelly Burchett, a 33-year-old mama of two adorable boys. Working full time, she also sidelines as a personal trainer at Evolution Fitness. Follow her on Instagram @KellyAnnBFit. Kelly is open to answer any fitness questions you have!
How did you know you wanted to be involved with fitness?
I didn’t get into fitness until college and was actually overweight in high school. I was a dietetics major and had to take an Exercise Physiology class. From that class, I was really intrigued by how your body works/moves and started exercising. It also became a really good release for my stress. I have been a personal training and fitness instructor for 11 years.
Who have you trained?
I have worked with everyone from senior citizens that just want to be able to stand up out of a chair on their own, to kids whose parents are looking to get them into a healthy lifestyle early on in life. I also train club sports teams, marathoners and everything in between. One of my favorite experiences was working as the Fitness Director at a summer “sleepaway” camp for overweight kids. It was amazing to see a light go on inside of them as they learned a new way of life.
Best advice for someone considering working out?
Find something that fits with your interests. Enjoy dancing? Try a fitness dance class that you can do a few days a week. You like to ride a bike? Try Spinning! If you like being outdoors, find local hiking trails. It’s a common misconception that a “workout” is in the gym on the treadmill and lifting weights. That’s a fine idea for some, but if you don’t like what you are doing, you’ll never stick with it. Also, find a friend to try new things with. You may find something new that you like and if you didn’t, you’ll definitely have a fun story with a friend.
How do you find time with children?
It is definitely hard, but I know I won’t be the best mom I can be without having fitness in my life. Being a full-time working mom, I get up and workout before my work day even starts and am home before my kids are out of bed for the day. No one misses me. During the summer/warmer months, we do things together. We will go on a run where I push both of my kids in a double stroller. They talk to me the whole time (my oldest yells at me to go faster) and I’ll stop and do some strength exercises when we are done while they play at the park. I have even been known to run stadium steps with a friend while our kids play games together nearby. We go to the gym together and after my workout, we go play in the gym or run a lap on the track. It is really important to me that my kids see me healthy and learn that it is a fun way to live.
Basic examples of what you can do to work out with kids of all age groups (newborn, toddler, 5-8, 9-12, 13-18).
Play with them! Play tag, football, or anything that you can do outside and even swim in the pool in with them in the summer. I run around the yard with my kids or we will go on walks around the neighborhood while they ride their bikes. I also do workouts at home that my oldest (4) can try to do with me. For kids that are a little older, go on family bike rides or runs/walks in your neighborhood.
Push-ups, lunges (holding my 2-year-old), burpees, squats, and sit-ups. They love doing these things with me.
Advice for realistic workout goals in January?
Realistic goals are the only way you’ll stay on track. If you don’t workout currently, start with a goal of two days a week of being active. Keep that pace up for a few weeks and then evaluate what you are enjoying and not enjoying. This way, you can cut an activity and add a new one. A personal trainer is a great way to keep you accountable while you are getting started as well. A trainer can teach you different equipment and exercises in a gym that allow you to be more comfortable coming in on your own. 73% of people that set a New Year’s resolution/fitness goal quit before they are done and usually only last 6-8 weeks. Find something – an event, 5K/race, weight-loss challenge, a workout buddy – that keeps you going.
It takes 6-8 weeks to make a habit and start to see any results from a fitness plan. Most people give up after four weeks because they don’t feel like it is working. I like to say, “You didn’t learn to read overnight, so give your body time to work in the amazing way that it does and give you results.”
Exercise is only about 25% of the total idea of becoming the fittest version of yourself. Diet is very important to help you lose weight as well. Use a fitness tracker to help you keep a finger on what you are eating. Pack food and snacks so you can be in control of your day. I always have healthy snacks with me (that have protein in them to help me stay full) when I travel or am out and about. If a fitness tracker is too much work, start with something simple like trying to have 20g of protein for breakfast. It helps you start your day off right and not carb crash throughout your morning.
What advice do you have for recovering from a setback or a drop off of working out?
Tomorrow is a new day. Don’t wait to start on Monday. You have to get right back on the horse or more excuses will get in your way.
Best workouts for stay-at-home mamas and for working mamas?
Do what you can. Everyone is busy, working moms and stay-at-home moms, but the common thing you hear as a trainer is “I don’t have time.” Everyone has time; it’s just what you do with it! Use naptime or quiet time before everyone is awake to do a workout in your house or garage. Go to the park on a walk and then let your kids play on the playground. Join a fitness facility with a great kid care. Your kids will have a great time and you can meet other mom friends. Some of my greatest friends I met at the gym.
Working moms – Can you walk on your lunch break or does your company have a deal with a local fitness facility that you can obtain a discounted membership? Ask if they have a lunch pass that you can use over your lunch break. As I said, I get up super early (even when I don’t want to) and get my workout done before my kids or husband are even awake. If I don’t have time, I use commercials during TV time at night to do push-ups and planks.
What does your music workout track sound/look like?
I LOVE anything with a beat. It keeps me moving and my mind focused on what I’m doing, rather than other things I think I should be doing. My current workout playlist is:
Ill Ray by Kasabian
Work Work by Britney Spears
Sandstorm
This Is What You Came For by Calvin Harris
Black Betty by Spiderbait
Run the World by Beyonce
Somethin Bad by Miranda Lambert
Can’t Stop the Feeling by Justin Timberlake
Why do you work out now?
Most people say they workout to lose weight, but I really use it as a stress release and a time that I have for me. I want to be healthy. It’s not about being “skinny.” It’s about giving myself permission to take care of myself. Working a 40-plus hour a week job, I travel all over, personal train and teach a few classes, and have an active social life. I am a wife with two boys, a four-year-old and a two-year-old. By the time the day is done, I usually don’t have anything left to give myself, but I am not the best I can be at any of my jobs when I am like that. I work out to be the best me I can be and to be healthy.
Best recovery with little time?
Lots and lots of water. Water is the best thing. I drink 72+ ozs a day.
How do you beat your mind (too tired, no time, not worth it…)?
I make it about my kids. There isn’t anything I wouldn’t do for them, so why wouldn’t I want their mom to be at her best?
Sample @ Home Workout:
To make this workout more advanced, add weights or a kiddo ☺
8-10 Squats
8-10 Push-ups
8-10 Lunges
5-8 Burpees (EVERYONE can do burpees https://www.youtube.com/watch?v=2SHJJpw1c84 )
8-10 Sit-Up
20s – 45s Plank
*Jog in place 45sec or go up and down steps 2-4 times
REPEAT as many times as you’d like.
