So this is the something I hear all of the time... “I don’t have the time to exercise and even if I did, my schedule is so weird that I can’t eat right.” I completely understand your dilemma. It’s true…. We really have to sit down and figure it out. I want people to be healthy but the reality is society fights us on it every step of the way. I can throw out ideas as to why... but they are more of a conspiracy theory than anything else. We have to make a conscious decision, just like everything else in our lives that are important. For example, our significant other, family or financial decisions. These are all things that are dear to each of us. Why is it that our health gets put last? If we do not take care of ourselves no one else will. Then we will not be around long enough to take care of the things/people that matter to us the most. Let’s take charge and set the example. Lets sit down and figure out what options are available to us. I want to see all people succeed in their health/fitness goals. Oh here is a fun one… exercise SLOWS down the AGING process! Now THAT is pretty cool if you ask me. It keeps us mobile longer! There are so many more benefits…..
Ok, I want to talk about fast food options. We all get in a bind at times. We may be traveling or busy with work. What do we do then? Lets see, here are a few places you can go that can be considered a “healthier” option.
Lets talk motivation… We all require it! There is no point in saying we need to do this or that because we all know and understand what is needed. How many times do we say, “I shouldn’t eat this,” “I really need to change my diet” or “if I could just get up early and workout today.” I know I am guilty!!!
“There is no such thing as a bad workout. EXCEPT the one that didn’t happen.”
What we need is a little push, some encouragement and the correct environment to succeed. Life change is hard but possible, we just need to find it within ourselves. What motivates you?
Everyone has their own reasons. I find that if you locate what you want within yourself then you are able to work towards a goal. This is the purest form of motivation. Don’t get me wrong, inspirational quotes and videos are nice, but what will get you out the door everyday?
Lets talk about the struggle. Not just exercise and food choices but balance. How are we supposed to balance it all? Life moves so fast and it seems that every direction we turn we are faced with guilt.
For instance, working late... “I feel bad that I need to work because I will not get to spend time with my family/friends” or the reverse…. “I want to spend time with my family/friends but I don’t want to upset my boss by taking a day off.” That alone takes up plenty of our time.
So, how do we move forward and add exercise to our already crazy, hectic life..without feeling guilty?
We choose! Schedules are very important. It not only keeps us on time but it also helps us balance life a little bit better. Now I know we will be hit with a curve-ball (life happens) or have a late night at work on occasion but that is normal and to be expected.
So, lets control what we can. Lets utilize that cell phone we carry around with us everywhere and put that calendar to work. We can schedule in cleaning, exercising or even downtime. We can use it to accomplish the things we only think about doing…. because sometimes we just simply forget.
Last week I mentioned that exercise can slow down the aging process. I want to elaborate more on that because I know how mind blowing it sounds!
You should know from the beginning that there is such a thing as modifiable factors when it comes to the speed of aging. Here are a few for example:
I don’t know about you but most of these are obtained through exercise and healthy eating rather than a magic shake, pill or lotion. Reality is, it won’t happen without work. No matter how badly we want it to.
People who live sedentary lifestyles will not only lose muscle mass, bone density, the ability to balance and flexibility, their mortality rate is higher than someone who is active. Here is a random fact for you...The reduction in mortality associated with increased physical activity was similar to that associated with smoking cessation.
Fitness. What does this mean to you? To me it means being healthy. I am not talking about the elite, the untouchables… I am talking about the everyday woman. Some of us are mothers, married, single or divorced. I believe we can reach our fitness goals while maintaining the household. My goal is to encourage and/or inspire you to do something for yourself.
I was talking with a therapist a couple of years back and she shared an analogy with me. Now, I am sure you have heard this before or maybe you are just hearing it for the first time but it changed my perspective. Here it goes: If you are on an airplane the instructions for the oxygen mask instruct you to place the oxygen mask on yourself BEFORE attempting to assist a child or another adult. What does this mean? It means that if we are not taking care of ourselves first HOW can we take care of those around us. This applies to everything, finances, fitness, nutrition, emotions and the list goes on. Sooo many of us feel guilty for taking 5 extra minutes in the shower or taking time off from the kitchen. Let me tell you that these things are ok. We need to set an example for our children. It is OK to take a timeout and recharge. It is NOT the end of the world if you don’t clean the kitchen for one night so you can workout or play a game with your kids. I say challenge yourself and take a night off. YOU DESERVE IT!
Now that I have addressed the guilt we all face lets move on to how we can better ourselves. I am talking fitness and diet. First , lets work on our schedule. How many moms out there have sports commitments 3 times a week? I am sure all of you! How can we get past this? I suggest you keep a calendar. For those of you that already do, pull it up and take a look at your schedule for the next week. Do you see a 20-30 minute gap anywhere? I bet you do… Nobody said you can only workout at 9am or at 6-7pm. Yes, society makes us think these are the prime time hours for us and if it does not fit then we don’t have time. I can tell you I have been up at 9/10pm squeezing in a quick workout. For those of you that don’t like to workout at night, since that is your “vegging” out time I would suggest an early morning workout. Yes, early morning….5am or 6am. After you do this for 3 weeks it will become a habit or even a necessity. What kind of workout only lasts 20-30 minutes you say…. Well, lets see…. A Tabata workout. This is where you take 2 exercises and alternate every 45 seconds. For instance, you would squat for 45 seconds then rest 15 seconds. When the 15 seconds is up you jump into the next exercise… which could be jump rope. You would then jump rope for 45 seconds then rest 15 seconds. Repeat for a total of 5 sets. This would be a 10 minute workout so I would throw in another 2 exercises with the same format and BOOM a 20 minute workout and so on.
Lets talk diet! Do you know how to make a room full of people feel uncomfortable? Talk about food! Not Top Chef or the deal at Chilis. I mean the other side, the dark side (to some). This would be protein, low carb, keeping track and drinking water. When someone asks me what I eat, they look at me like I am crazy. Like, why in the world can’t you just enjoy what I am having… Now I have to sit here feeling bad about myself so I am taking you on that ride with me. Haha! You know you have done it to someone or experienced it yourself. Here is an easy diet plan for the busy mom:
Breakfast: 3 egg whites and bacon (nitrate free).
I can't begin to tell you how many times I hear from women that their significant other has lost more weight than they have. Same scenario….We started at the same time, I work out more than he does if he works out at all and I have sacrificed more foods than he has. Why has he dropped 15 pounds in 2 weeks and I barely lost 5?
You are right! It is NOT fair! Not to mention the fact he thinks he knows better….like you did something wrong. So after we shoot the dagger eyes and doubt our abilities at the same time we need to pull ourselves together!!! I know what you are thinking, why can't we win? We all want to succeed faster and look better. Whether you want to admit it or not. LOL
I completely understand, being a woman myself I know that we need to see the change to believe it. We spend so much time worrying about what others see that we don't tap in to how we actually feel.
Can you out train a diet?
That is the question we ALL want to know. There are so many yummy delicious bad for us foods available out there to eat. Wouldn't it just be a disservice to let it all sit there…
The answer….NO! It wouldn't be bad at all. Now if you know me, you know I struggle with food. I am what you call a foodie at heart. I like sweets, burgers, fancy foods, etc… I mean It hurts my heart to turn down ice cream. HA! Don't act like you haven't felt like that before… ;)
So I decided or did not decide to see what would happen if I ate what I wanted and worked out hard.
Here is my story:
Body Calliper Vs. Electrical Impedance Test
We all want to know where we stand when it comes to our body fat percentage. It doesn’t matter whether we are newcomers to the fitness world or training for a new competition, the body fat test determines where we are and how far we have to get to our goal. Trust me, I get it.
I decided to measure my body fat with the body caliper test and compare the results to an electrical impedance test. The results were very different.
When using the body calipers I tested at 14.97% but when it came to the electrical impedance test I measured 18%. This to me was unacceptable so I decided to find out why….which test is more reliable? I want to keep track of where I am. If my goal was to stay at 15% body fat and one test shows I am on point but the other says I am not…. Well, you see where the frustration would come into play.
What is the difference?
We finally made it past the holidays. The most exciting yet stressful time of the year!
Can you lose weight during the holidays? Oh most definitely! I had a few clients that did. Do you HAVE to lose weight during the holidays? No! It all depends on where you are and what your goals are.
I know, maybe I am crazy but reality is family doesn’t care how hard you diet, they care about quality time with you. Does this mean food equals quality time? No!
It does mean that you can easily become obsessed over a diet during the holidays. Obsessed to the point of feeling depressed at all of the failures (food choices) you have made. When this happens you become a self absorbed Debbie Downer at the party. All conversation revolves around food, weight loss and your failures. That is NO fun! This is the one time a year you should relax a bit. It IS bulking season for a reason! HAHA
Rise to the occasion.
The one thing that sets you apart from everyone else is your reaction. As simple as that sounds, its true. I would like to think that I would respond to every situation with patience, optimism, love and understanding. Does this happen? Yes…but then again we are imperfect people. I have my ugly moments, raw and unfiltered. I have made wrong choices and learned from them. I have been depressed over superficial things, self absorbed…. Who hasn't? Yet, this is not how I like to live my life. I have been called to a greater purpose!
Each situation you encounter builds character. I have been through a divorce, I have experienced job loss (has only happened to me once in my entire life), I have started a new career, I have managed to be a functioning single (co-parenting) mom. All before my 30th birthday.
This was not "MY" plan for my life. I was actually angry about it. However, I woke up one day and decided it was up to me. I could sit and wallow or I could rise to the occasion. Nobody was going to find a job for me, get in shape for me, raise my kids or pay my bills. I wouldn't let them! Through prayer, friends, family and taking action I started to see the light.
Don't let life pull you down. Rise to the occasion, keep moving and don't stop! Eventually, things will fall into place. Like I said, the one thing that sets you apart from everyone else is your reaction. Choose to rise above….always moving forward!