Often in the beginning of a new year, you want to read that magical article that will get you moving and losing your last 10 pounds. You want to find the key exercises that will make you trim. But what you want to truly look at is how can you create a better sense of incorporating balance and success into your every busy Mom-lifestyle?
As a Mom, we all experience the challenge of finding time to be the healthiest person possible. We sometimes feel pressure to be the Super Mom who is a size 4 and well put together, all while home making every ounce of her child’s baby food. Some Moms think at the beginning of every year, “I will wake up at 5:00 a.m. to be at the gym before my family wakes up every day”, or “I will never eat another one of my kids French fries again”, or “I am not going to drink wine with dinner anymore” or “I am going to make every New Years Resolution I set”. These, as well as many other lofty goals, are quite strict and unfair when it comes to the art of “balance”. Though you may need to make changes when trying to incorporate health and fitness into your life, saying you will do everything 100% is setting yourself up for failure. There is already enough pressure to be Super Mom, so why not try to have some more manageable goals in the New Year that are attainable and create a better feeling of healthy balance?
1. Goals- One goal at a time - To make a change that will be incorporated into your life, it takes 3-4 weeks. This means if you start one the first week of January, it will be an established part of your life by Valentine’s Day. A good way to look at goals is take them step by step. Think of every week as a “check off” and monitor how you’re doing. With your goals, and the mindset of establishing a healthy sense of balance, try to focus on one or two goals at a time verses every goal at once. This process helps you to succeed.
2. Water, water every where- Water is one of the essential pieces to every persons’ life. When you are active, experiencing less sleep, and feeling stressed you need to up your water intake. To function, you need 64 ounces of water each day, or 8 - 8 ounce servings. If you are very active, nursing, and/or pregnant you want to increase that amount by an additional 2 to 4, 8 ounce glasses of water. Two key ways to help make this happen: One- Purchase a recyclable 32 ounce water bottle and use that water bottle as a monitor. When you first wake up, drink 8-16 ounces of water before having your morning coffee or tea. After your coffee, drink another 12-16 ounces of water. Before you know it, you have had third of your daily water and it’s not even 10 a.m. Refill that container and know you need to drink 2-3 of them each day.
Too often I hear “I don’t like the taste of water”. Spruce it up! Add some lemon slices, lime slices or frozen berries. Add a little bit of Propel Fitness Water to splash it up a bit.
3. Food Diary - Keeping a Food Diary is essential! It truly helps you recognize what you are eating, and how much of it. Keeping a Food Diary helps you monitor your intake verses output. When you do get in a routine of it, you can gradually estimate what you ate and write it in your organizer or Palm Pilot. Refer to the Food Guide Pyramid; it is the bases of a healthy diet. http://www.mypyramid.gov/ This is one goal that is attainable, helpful, and supportive in monitoring your nutrition.
4. Set aside time to move – Movement is essential when wanting to get in better shape and lose weight. Don’t put pressure to move 2 hours each day, but start with 20 minutes of exercise 3-4 days each week. Gradually build to 60-90 minutes of activity most days of the week by December. You will find your body craves to move, and your mind craves the time to yourself. Try to schedule your events around exercise too. Such as a walking date with a friend instead of going to lunch, or a hike with your sister and your kids instead of going to her house for a play date. If you miss a day, don’t beat yourself up and schedule it in the next day. Make sure your lapse doesn’t turn into a relapse.
5. Sign up for a race – When you pay money and register for a 5 or 10K fun run or walk, you are three times as likely to complete it. Check out City Sports Magazine, Active.com, or even the Baby Boot Camp Phoenix site for some upcoming races to participate in. Once you’ve signed up, you’ve made a commitment of doing it and having to “train” for it. Put aside that time to train for it, the same way you set aside time to bring your child to soccer practice or to a baby gym class. Mark out your time as an appointment to yourself that can’t be broken.
Try these goals and see how you do. Monitor your progress and before you know it, you will be feeling stronger, have a greater sense of healthy balance in your life, and be able to keep up with your speedy little munchkin(s). Enjoy 2008! The year has opened up just for you.
When not chasing after her 2 sons, Kelly Listonis found throughout the Phoenix area helping Moms find ways to exercise. She owns Baby Boot Camp® Phoenix, the premier stroller fitness program. She is a Nationally Certified Personal Trainer. To reach Kelly, please email kelly.liston@babybootcamp.com, www.babybootcamp.com, or 602.796.3430.
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