It’s almost unarguable that modern mums have multiple roles to juggle with, from employee, daughter, personal chef, caregiver, and the list goes on. It’s no wonder that most mums couldn’t find time to sneak in any exercise, and ended up in a long battle with the tummy bulge. Thankfully, we have Gladys Leong, one of Singapore’s fittest, busiest and sassiest mums to share with us some of her fitness tips (for mummies) to stay fit despite the neck-breaking schedule.
1. We’re asking this on the behalf of millennial mums who are trying to find time for fitness, how do you make time to stay fit while juggling work, 3 kids and fitness competitions?
I would say it much easier for me to find time for fitness compared to other mums due to the nature of my job as a personal trainer. Most of the time I get to train with my clients and team mates at work, thus this makes prepping for competitions easier too.
For busy mums, a good way to find time for fitness is engaging in lifestyle activities. For instance, playing with your kids or attending fitness outings with them (like I do). This is not only a great way to get everyone moving but also provide attention for your kids. Other ways include stretching when you’re waiting for the laundry to finish up or choosing the stairs over the elevator. A little exercise is better than not exercising at all.
2. We’re curious, what is your diet like? Do you avoid anything in your diet?
Basically, there’s nothing particularly special about my daily diet. However, I do try to minimise my intake of dairy and soy (sodium and sugar as well) because these can make my muscles appear less defined. While my competition preparation meals always consist of asparagus, chicken breast and rice, and minimal seasoning to prevent water retention.
3. We know a trim and strong physique did come easily to you especially gaining a flabby tummy after 3 pregnancies, what advice do you have for mums out there who want to achieve a fitness transformation like you?
For mums out there who yearn to ditch the post-baby flab like me, the only way to do so is feeding your body the right food and exercise. I remember doing squats, crunches and leg lifts at least 5 times a week after birth. In fact, the exercise regimen was so effective that I not only returned to my pre-pregnancy weight within 2 months of childbirth but also firmed up my tummy.
Food wise, I strongly suggest minimising the intake of processed food as they are generally high in fats and sodium, and these can be detrimental to health. It’s also important to include a mixture of protein, carbohydrates, and fibres in each meal to ensure a balanced nutrition.
4. What is one workout that you would recommend for busy mums?
I would definitely recommend planking. This exercise is relatively easy to do, and you can do them almost everywhere. When it comes to fat loss, the more muscles an individual uses during an exercise the higher the calories burn. Planking is an excellent exercise as it activates all the muscles in the body. In fact, it burns more calories than traditional crunches and sit-ups.
Despite that, there’s no one exercise that fits all, as everyone has different body types. The important thing is to find one that you enjoy and trains your entire body rather than a specific body part.
5. We know you started a Facebook page called NO FLAB Mommas, do you want to tell us more about it?
I started the page 7 years ago after delivering my second child, with the thought of motivating mothers to work out and at the same time prove to them that fat is not true. You can find various information ranging from simple home workouts, correct exercise postures, to pre and post-natal diet on the page itself. Sometimes, I would also share photos of my meals and competitions on the page too.
Follow Gladys at Hercules Fitness Gym or Instagram.
