Let's get movin' ladies!!!

I am writing this posts in hopes that I might motivate many of you, some of you, or just one of you to take some time out for yourself and get back into shape.  As women, we wear so many hats ; wife, mother, daughter, teacher, employee, friend, housekeeper, etc. etc.  It becomes so easy to lose sight of who you were before taking on all of the above roles and suddenly you wonder what the heck happened?  We've all heard or seen the phrases that jokingly refer how productive we should feel just to get a shower, brush your teeth, or have a hot dinner on the table.  While those things are important, it IS possible to achieve so much more than just the satisfaction of fulfilling our domestic roles/duties, if ya want to call it that.  It is possible to make time for yourself on a regular basis and become the strong and powerful woman God intended for you to be!  What a great example to set for your children- to show them the importance of taking care of ourselves, even as adults. 

After having numerous conversations over the past month with friends who desire so much to get in shape yet for a number of reasons lose motivation, time, drive, and/or energy, I want to give you some hopefully easy tips to get you up and doing something for yourself: Here goes...

Start slow- You've probably heard "set realistic expectations" but this is so important!  Obviously, we have way to much on our plate already so trying to fit in exercise, will take some effort and getting used to.  A lot of women start the 30 day shred with the hopes of working out every day. This is not only a bad idea because daily strength training is bad for your muscles but this is a sure way to crash and burn almost instantly or as soon as you wake up the next morning and can't even sit down on the toilet seat to go pee.  When I started working out after Alyssa was born, I set a goal for myself to fit it in 3x a week. THREE times is  a do-able, long term goal.  5-7 days a week is NOT, unless your single, childless, jobless, and care free. You won't last because things come up, some weeks are busier than others, and you have needy kids and husbands:)  I still only set a goal for 3 days a week and if I can I will add a 4th.  Usually every other week I get 4 in but when I don't, it doesn't stress me out because I have still met my 3 day goal.   Anything more is just bonus points!

Plan your workout days-  Every Sunday, I look at my calendar and circle 3 days during the week when I will fit it in.  I plan these around a variety of factors such as after school meetings, ballet class, the Bachelor:), bath nights, Madelyn's preschool days, and nights my husband works later or is out of town.  I like to get my first workout done on Sunday so that I am already off to a good start and almost half way to my weekly goal before Monday has even arrived.  Sunday is good because you have your husband home to watch the kids.Close the bedroom door, pop in a dvd or get on the treadmill or send them outside if the weather is decent and get your exercise on.  30 minutes will be over in no time and you won't have to erase or cross out your circled day on the calendar:)
Monday and Wednesday nights are my nights to veg on the couch, watch tv and relax when the girls go to bed.  Tuesday and Thursday I will either workout at school before picking the girls up from childcare and daycare or I will do a DVD around 7:30, once the girls are in bed.  Even starting at 7:30, I will have a good hour to relax afterwards and catch a show on tv before bed.

*Stay at home moms- you don't have to forfeit exercise just because  your kids are with you all day long.  In the summer, I utilize naptime for working out.  Naptime is a precious time and that much needed break from the kids so lucky for you, you don't have to give it up every single day of the week.  Just 2-3 times depending on if you use a weekend-day or not.  Put your workout clothes on before you lay the kids down for naps, this way you will be all ready to go and won't waste any more time.  Pop in a DVD as soon as they are put to bed.  The sooner you get started, the sooner you'll be able to relax and enjoy some peace and quiet:)  Depending on how long your kids sleep, you could get your workout done, take a shower and still have 1-2 hours to do whatever the heck you choose.  If you have older kids who don't take naps- allow them to watch a movie in your bedroom or somewhere else with a tv. Nothing wrong with that because remember you are making your health a priority and teaching your children the importance of taking care of their health too!

Plan meals around your workout-  This is important because if you are someone who will have to do your workouts later at night (after kids go to bed), you are going to have a difficult time if you just had a big, hearty meal.  On the days when I workout at school, before coming home, I make sure that I have dinner in the crock-pot so that getting home around 5 won't stress me out.  If I plan to workout when kids are in bed, I make that a "leftovers" nights so that hubby and kids can still eat and I can warm my dinner up later.  If leftovers are not an option for that night, try something lighter, such as a bothy soup.  My husband can eat a light meal and then walk/run 1-2 hours later, I cannot so I will have a protein bar or a healthy snack around 4 to tide me over until I can workout and then have a meal.  Another good pre-workout snack is a piece of toast with peanut butter and banana slices. yummo!

Switch it up!  Don't pick a dvd and do that every single time you workout.  Even if you like that particular dvd, you will inevitably get tired of it and lose motivation at some point.  Find 2 or 3 that you enjoy and rotate them, day to day, week to week, or month to month but switch it up!  I have 2 jazzercise dvds, 1 Jillian Michaels, and a treadmill that I rotate regularly.  Since my husband has been working out on the treadmill, I do my dvd on the days he is planning to walk/run.  On the weekend, I will use the treadmill.  I don't do the same dvd more than 2 times a week to keep it fresh and prevent BOREDOM.  If I have an entire dvd routine memorized, I get bored and it's time to get something new.

Use weights-  You don't have to use weights with every single workout but fit them in a couple times a week if you can.  This is how you will begin to see results as your muscles will tone up.  THIS, my friends is higly motivating when you start to see the results:):) (dvds incorporate the weigh lifting)  Better to be strong than skinny!

Be fashionable-  You can look great and workout at the same time!  Don't wear frumpy old t-shirts and shorts.  If you look frumpy, you'll feel frumpy.  It is not realistic to go out and spend hundreds of dollars on new workout clothes but get an outfit to begin with.  Then, from there, reward yourself with a new outfit after a month of making your 3 day weekly goal.  Eventually you'll build up a nice wardrobe and when the weather finally warms up you can head to the park (Cascades) with your hot mama workout gear and show off all your progress for the public to see!! (TJ MAXX is a great place to find cheap and cute workout gear)

Count calories-  Now, I know this can bring up many mixed feelings with people.  Some people naturally control their portion sizes better than others and can mentally keep track of what they are eating or have an "idea" of where they're at throughout the day.  I am one of those people- I don't NEED to count calories because I've always been pretty aware of the content of what I put into my mouth.  If I want to have McDonald's some night, I'll make a conscious effort to eat  light during the day, or if I feel like snacking on chips, I'll take some out of the bag, rather than eat straight from the bag--you get the idea.  My husband on the other hand, has just started counting calories in the past couple of weeks and has become increasingly aware of the hidden calories in much of what he usually eats.  For example, he bought a juice from the gas station the other day (in effort to get healthy and skip pop).  To his surprise he learned the juice had almost 500 calories.  Although, I'd been telling him that for years, it had never sank in until that day.  Now he is using the "MyfitnessPal" app and with tracking his calories and staying within his daily limit, he's lost NINE pounds in the 1st 2 weeks!!  He is drinking more water or calorie free drinks, still eating out for lunch often but limiting his portion sizes when it comes to dinner in the evening.  He said he feels so good because for the first time in a long time- he actually reaches a point where he feels hungry before it's time for a meal. 
Maybe a calorie counting app is for you and maybe it's not but be aware of what you eat.  Don't deprive yourself but do make conscious choices throughout the day.

Be persistent- If you have a bad "eating" day don't beat yourself up.  It happens! Don't throw your workouts out the window because you failed in the eating department.  Tomorrow's a new day and you start fresh when you wake up. In fact, I am a firm believer of having 1day out of the week when you allow yourself to eat whatever you want.  I think your body gets used to what you're putting into it and when you suddenly have some not so good foods, you jump start your efforts by throwing it off for a day. I'm no doctor so I can't back it up scientifically, but I like the theory and it works for me!:).

Alright, ladies, are you motivated yet??  Get up and get moving for yourself!  Not everyone will be comfortable in a bikini but you can all be comfortable and confident in a bathing suit this summer!  If you have stomach issues from pregnancy's don't fret.  You can rock it in a super cute one piece this summer! Tone up and show off your arms, shoulders, back and legs!!!

***If you join MyfitnessPal- we can be "friends" and motivate each other over there:)  I love to hear when my mommy friends are working out so brag, brag, brag about yourself and I will cheer you on!!!