Cheryl Whalen, mother and Group Fitness Manager at CAN DO Fitness manages to remain active for herself and for her family
as told by Butterfly Co-Founder Bradi Nathan
How is it that Michael Phelps consumes 12,000 calories a day? I stress over the 1,200 calorie intake I consume before dinner. So maybe I don’t swim 4,000 laps a day but I do hit the gym for one grueling hour. Exercise used to equal sanity in my chaotic life of motherhood. Now I use fitness as a chance to stress the importance of taking care of my body to my two children.
Cheryl Whalen, mother and Group Fitness Manager at CAN DO Fitness in Short Hills and Edgewater, NJ , has also managed to remain active for herself and for her family.
Cheryl shares her journey, as well as fitness tips, with busy moms in an exclusive interview with Butterfly:
BN:What were you doing before you had children versus what you are doing now?
CW: I was a Paralegal for a Pharmaceutical Company. However, I always kept my hand in fitness and taught Group Fitness classes in the evening and on weekends.
BN: How do you currently divide your time between family and work?
CW: Ahh, the question we all need answered. Being a Group Fitness Manager and Instructor has allowed me great flexibility with my family life. For the most part I am able to take my boys to and from school and be there for most of their sporting and school events. In order to afford this luxury, I do work from home after they are in bed and on the weekends.
BN: Was it challenging to find the right childcare?
CW: Thankfully, my boys are in school full time. When they are off from school, my parents have been a great help to me. When school and my parents are not available, I have the luxury of bringing my boys to the clubs where I teach and they spend some time in the childcare during my classes. We then return home for me to finish my administrative work from there.
BN: What, if any, unexpected emotions did you wrestle with in returning to work?
CW: I struggled with returning to work after my first son was born. It was a very complicated and emotional journey for me and one that I wouldn't take too lightly. Since I always enjoyed working out, I would get up at 5:00 am to work out before I left for work. Then, when I returned home from a day at the office, I was able to spend time with my boys. Initially, I felt guilty leaving them, especially when they were infants. However, in today's economy, it is almost impossible to not be a financial contributor to the household. Moms wear many hats, and we don't discover how well we are able to accomplish all of our responsibilities until we are pushed. Yes, it is an emotional journey, but it is also incredibly rewarding!
BN: How has working changed you as a mother?
CW: There was a time when my boys were 7 and 5 that I had the summer off. I found that I was so much less organized because I knew there was always tomorrow to get stuff done. When you are a working mother, you have no choice but to be at the top of your game always. There isn't much room for error. The way I see it, we are raising the future - our children are a reflection of what is to come. That's something I take very seriously. Not only am I incredibly organized, because I have no choice, but I have also shown my boys a sense of responsibility and pride in what I do. I love my job - in my eyes, there is no better job for me. That enthusiasm carries over to all the other aspects of my life, especially motherhood.
BN: How have you and your family benefited by you working?
CW: Well, I am a single mother. So we have benefited in so many ways. The first being financial, obviously. As I said before, I have shown my boys how to be responsible and to be the best you can be. To enjoy what you do for a living and give 100% all the time.
BN: What is the biggest challenge you face trying to achieve balance in your life?
CW: Fitting everything in. Job, being the best mother I can be, housework, homework...do I need to say more? I always make time for my boys. Even if I have to do housework I try to get them involved - I put on music and make it fun - at least we're together!
BN: Who or what has inspired you on your journey?
CW: Without question, it is my parents. They are the most amazing people. Of course I am biased, but I have been blessed by their love. Their compassion, love, understanding and strength has given me the foundation to be the best I can be, especially in motherhood.
BN: What is the best 20-30 minute workout you can recommend for busy moms?
CW: It would have to be alternating cardio and weight training. If you only have 20 or 30 minutes a day, that's all you need. Go on the treadmill, stair climber, or go for a walk one day and the next, do weights. Light weight training hitting all of your body parts (biceps, triceps, back, chest, shoulders, legs and abs) can be done in 30 minutes. As we creep in to our 30's and 40's it is imperative that you start incorporating weights in to your workout routine!
BN: How can a working mom sneak in exercise throughout the day?
CW: Well, the obvious thought is to take a brisk walk at lunch. It's a great time to stretch your legs and give you more energy for the afternoon. You can also sit in your chair and do some leg presses, bicep curls, etc. using your own body resistance. Instead of calling someone that is in same building as you, talk a walk over to their desk - meet face to face and get a little activity.
BN: How can moms improve the abdominal area and posture after birth?
CW: Working your core and back through strength training and Pilates are vital at this point. To reduce some of the "buldge", cardio is also necessary. Step outside your box and use different apparatus to help you along your journey (i.e., Resist-a-ball, bosu ball, etc.)
BN: How do you suggest to work baby into exercise regimen?
CW: Walking, walking, walking. Nothing soothes a Mom and her baby like a great walk in the fresh air. Abdominal exercises can also be done with your baby sitting on your belly or with your baby's belly resting on your knees and shins.
BN: Are there any particular ways to stay active indoors with children?
CW: Throw on some music and DANCE! Kids love it, even if they aren't mobile they always get a kick out of a good time. If they are mobile, they'll love the freedom you both will share while dancing.
BN: What are some ideas for outdoor exercise?
CW: Play an easy game of soccer or set up an obstacle course. These activities, of course, will intensify once your children get older, but if your child can walk, they'll love to kick the ball around. If your baby isn't mobile yet, put him or her in a carrier and go for a walk or a hike. Being in nature and fresh air is good for the body, mind and soul!
BN: Is it possible to do exercise at the office? What do you suggest?
CW: As stated before, go for a walk at lunch. You can also do some upper and lower body exercises while sitting in your chair. Bring light weights, store them under your desk and when you are on the phone, do alternating bicep curls, tricep presses or stand up and do some squats.
BN: What resources do you recommend for women trying to stay fit?
CW: I live for my fitness magazines. Right now I subscribe to Fitness, Shape and Oxygen. Oxygen is my favorite by far. I also recommend a great playlist or two on your iPod!
Back to Interviews
How is it that Michael Phelps consumes 12,000 calories a day? I stress over the 1,200 calorie intake I consume before dinner. So maybe I don’t swim 4,000 laps a day but I do hit the gym for one grueling hour. Exercise used to equal sanity in my chaotic life of motherhood. Now I use fitness as a chance to stress the importance of taking care of my body to my two children.
Cheryl Whalen, mother and Group Fitness Manager at CAN DO Fitness in Short Hills and Edgewater, NJ , has also managed to remain active for herself and for her family.
Cheryl shares her journey, as well as fitness tips, with busy moms in an exclusive interview with Butterfly:
BN:What were you doing before you had children versus what you are doing now?
CW: I was a Paralegal for a Pharmaceutical Company. However, I always kept my hand in fitness and taught Group Fitness classes in the evening and on weekends.
BN: How do you currently divide your time between family and work?
CW: Ahh, the question we all need answered. Being a Group Fitness Manager and Instructor has allowed me great flexibility with my family life. For the most part I am able to take my boys to and from school and be there for most of their sporting and school events. In order to afford this luxury, I do work from home after they are in bed and on the weekends.
BN: Was it challenging to find the right childcare?
CW: Thankfully, my boys are in school full time. When they are off from school, my parents have been a great help to me. When school and my parents are not available, I have the luxury of bringing my boys to the clubs where I teach and they spend some time in the childcare during my classes. We then return home for me to finish my administrative work from there.
BN: What, if any, unexpected emotions did you wrestle with in returning to work?
CW: I struggled with returning to work after my first son was born. It was a very complicated and emotional journey for me and one that I wouldn't take too lightly. Since I always enjoyed working out, I would get up at 5:00 am to work out before I left for work. Then, when I returned home from a day at the office, I was able to spend time with my boys. Initially, I felt guilty leaving them, especially when they were infants. However, in today's economy, it is almost impossible to not be a financial contributor to the household. Moms wear many hats, and we don't discover how well we are able to accomplish all of our responsibilities until we are pushed. Yes, it is an emotional journey, but it is also incredibly rewarding!
BN: How has working changed you as a mother?
CW: There was a time when my boys were 7 and 5 that I had the summer off. I found that I was so much less organized because I knew there was always tomorrow to get stuff done. When you are a working mother, you have no choice but to be at the top of your game always. There isn't much room for error. The way I see it, we are raising the future - our children are a reflection of what is to come. That's something I take very seriously. Not only am I incredibly organized, because I have no choice, but I have also shown my boys a sense of responsibility and pride in what I do. I love my job - in my eyes, there is no better job for me. That enthusiasm carries over to all the other aspects of my life, especially motherhood.
BN: How have you and your family benefited by you working?
CW: Well, I am a single mother. So we have benefited in so many ways. The first being financial, obviously. As I said before, I have shown my boys how to be responsible and to be the best you can be. To enjoy what you do for a living and give 100% all the time.
BN: What is the biggest challenge you face trying to achieve balance in your life?
CW: Fitting everything in. Job, being the best mother I can be, housework, homework...do I need to say more? I always make time for my boys. Even if I have to do housework I try to get them involved - I put on music and make it fun - at least we're together!
BN: Who or what has inspired you on your journey?
CW: Without question, it is my parents. They are the most amazing people. Of course I am biased, but I have been blessed by their love. Their compassion, love, understanding and strength has given me the foundation to be the best I can be, especially in motherhood.
BN: What is the best 20-30 minute workout you can recommend for busy moms?
CW: It would have to be alternating cardio and weight training. If you only have 20 or 30 minutes a day, that's all you need. Go on the treadmill, stair climber, or go for a walk one day and the next, do weights. Light weight training hitting all of your body parts (biceps, triceps, back, chest, shoulders, legs and abs) can be done in 30 minutes. As we creep in to our 30's and 40's it is imperative that you start incorporating weights in to your workout routine!
BN: How can a working mom sneak in exercise throughout the day?
CW: Well, the obvious thought is to take a brisk walk at lunch. It's a great time to stretch your legs and give you more energy for the afternoon. You can also sit in your chair and do some leg presses, bicep curls, etc. using your own body resistance. Instead of calling someone that is in same building as you, talk a walk over to their desk - meet face to face and get a little activity.
BN: How can moms improve the abdominal area and posture after birth?
CW: Working your core and back through strength training and Pilates are vital at this point. To reduce some of the "buldge", cardio is also necessary. Step outside your box and use different apparatus to help you along your journey (i.e., Resist-a-ball, bosu ball, etc.)
BN: How do you suggest to work baby into exercise regimen?
CW: Walking, walking, walking. Nothing soothes a Mom and her baby like a great walk in the fresh air. Abdominal exercises can also be done with your baby sitting on your belly or with your baby's belly resting on your knees and shins.
BN: Are there any particular ways to stay active indoors with children?
CW: Throw on some music and DANCE! Kids love it, even if they aren't mobile they always get a kick out of a good time. If they are mobile, they'll love the freedom you both will share while dancing.
BN: What are some ideas for outdoor exercise?
CW: Play an easy game of soccer or set up an obstacle course. These activities, of course, will intensify once your children get older, but if your child can walk, they'll love to kick the ball around. If your baby isn't mobile yet, put him or her in a carrier and go for a walk or a hike. Being in nature and fresh air is good for the body, mind and soul!
BN: Is it possible to do exercise at the office? What do you suggest?
CW: As stated before, go for a walk at lunch. You can also do some upper and lower body exercises while sitting in your chair. Bring light weights, store them under your desk and when you are on the phone, do alternating bicep curls, tricep presses or stand up and do some squats.
BN: What resources do you recommend for women trying to stay fit?
CW: I live for my fitness magazines. Right now I subscribe to Fitness, Shape and Oxygen. Oxygen is my favorite by far. I also recommend a great playlist or two on your iPod!
Back to Interviews
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