BASIC TRAINING.

Q: Now that my kids are out of school, I really feel stressed about my exercise routine. I can't get out to my regular class as much as I would like to and really don't want to go too many days without exercise. Can you help?

A: Having kids at home definitely changes our regular routine. You may find it difficult to keep the schedule that you had during the school year. But exercise is a must, and finding an alternative is your best option. Exercising at home can be just as effective and will not cost you any money. The key is to get up earlier than anyone else in the house so you can enjoy your time alone and get exercise out of the way so you can be a happy mom for the rest of the day.

Here are some ideas:

1. If you have exercise equipment at home, dust it off, place it in an area where you will use it, and put your iPod or music player near by. You can also tape up photos of yourself that you love or other photos that will motivate you during your workout. The next step is to set your alarm and have your workout clothes right next to your bed.

2. Here's my 20-minute workout with no equipment. Each exercise is done for one minute. Use the second hand on your watch or the timer on your microwave.

After you have finished the 10 exercises, repeat them all to complete your 20-minute workout. All these exercises can be done in any room of the house. You only need a mat or a towel for the floor work and a chair for the squats.

Here are the big 10:

1. Jumping jacks.

2. Run in place.

3. March in place.

4. Abdominal crunches.

5. Pushups.

6. Right leg lifts.

7. Left leg lifts.

8. Double leg hop.

9. Elbow to knee touches.

10. Sit-down/stand-up squats with a chair.

FITNESS TIP

Stressed out? Take a minute and practice this calming routine. Sit tall in a straight-back chair with feet flat on the floor. Lay your hands in your lap with the left hand open on the bottom and the right hand open on top of the left.

Take your thumb tips and press them together gently.

Close your eyes and breathe deeply through your nose. Exhale out the mouth, making a ``haaaaa'' sound with your breath. Repeat four to five times.

ABOUT THE TRAINER

Kathy Kaehler, NBC's ``Today'' show fitness expert, who has worked with Julia Roberts, Jennifer Aniston, Cindy Crawford and Michelle Pfeiffer, is ready to help you with your workout. Just e-mail her at [e-mail] If she answers your question in her column, she will send your her fitness tips newsletter for free.

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