Moms, let’s face it, the end of the summer rolls around, the school year begins, and whatever free time you did have is quickly sucked up into the ether. You’re getting up earlier, making lunches, rushing the kids to the bus stop before you head to work, volunteering at school, shuttling the kids around to after school activities, overseeing homework and then, you’re exhausted and the only thing you can think of is a quick meal and getting the kids to bed so you can get some much-needed rest!
There simply isn’t time to work fitness or a healthy lifestyle into your life, right? WRONG! It can be done, and with planning you’ll actually feel less pressed for time!
Try these steps to incorporate healthy eating and fitness into your life!
1. Plan ahead. One of the biggest diet-killers is lack of planning. You know it. You’ve got one kid at soccer practice and another at music lessons. But, on the way home everyone is hungry and you didn’t make dinner ahead of time, so you either a.) Go through a drive thru or b.) Throw frozen chicken nuggets and fries in the oven or c.) Call for pizza delivery. Review “a” through “c” and you know none of those are good choices.
- On Sunday, look at the calendar and know which nights are going to be hectic in the upcoming week. Plan your meals out for the entire week, with plans to make simple (but healthy) meals or crock pot meals that can be started in the morning.
- Go shopping for all of your ingredients. Portion out your proteins, chop your veggies and set them up in the fridge marked for each day.
- Have snacks at-the-ready; you’ll be better able to avoid the drive-thru temptations, so on the same shopping trip, pick up healthy snacks that you can bring in the car to hold over those appetites until you’re home and dinner can be served.
While you’re at it – pass right by the “sports drinks.” Unless your kid is running a marathon at practice, all they need is water. You’ll save money, and help your child develop healthy habits at the same time. Please, let’s not even mention sodas….they are nothing more than cans of liquid obesity. Stay far, far away.
- Consider ordering healthy prepped or pre-made meals through a local service. There are plenty of services around where you can choose healthy meals that you can either make yourself using their ingredients, or ready-to-eat meals that require nothing more than you opening the lid. We like Territory Foods because they use a number of local chefs, offer different types of cuisine created to work with a number of popular diet plans, offer different portion sizes AND deliver to your house for a fee. Even better, if you want free delivery, you can choose to have your meals delivered to a local provider, like Next Level. Just pop in twice per week to pick up your order!
2. Plan ahead, Part 2:
Let’s get this out of the way. Everyone has time to exercise, it’s a matter of deciding that exercise is of utmost importance to your continued existence and then you choose to make the time. That said, if you’re like most busy moms, it does require some thinking ahead – heck, you’re already a master of that!
- Your first goal is to get moving – however you can. So, if you find yourself pulling a chair out of the car to watch your kid at soccer practice, you have time to exercise. Instead of plunking down to check Facebook or chat with other parents, get yourself up and walk, jog, leap, or heck, get on the playground equipment. The point is: MOVE! In fact, grab a couple of those other stationary parents and get them to move with you, it’ll be more fun.
- Look at exercise from a new perspective. Some people hate to exercise, especially when they associate it with trying to lose weight. It becomes a chore. But, I challenge you to consider this: exercise improves your mood, enhances your sex life, strengthens your bones, prevents obesity (which leads to type ll diabetes), and frankly, helps you live a longer, happier life. I mean really, do really want a long life if you’re on 15 different prescriptions, can barely walk without pain or getting winded, and couldn’t chase your grandkid if your life depended on it? Of course not. It’s a harsh reality, but exercise isn’t just about losing weight – it’s about living your life to its fullest!
- Does the thought of hopping on a treadmill for hours fill you with dread? It should. You won’t get much out of it anyway; except boredom. People are pack animals. We like to do stuff with other people – where do you think that phrase “misery loves company,” comes from? Lol. You get my point. If you’re exercising with other people it’s easier to get yourself out the door and into the gym. Especially so if you make plans with another member of the pack to meet there. You don’t want to let anyone down, do you? This is where looking for a great group fitness program is ideal. It’s other people just like you – similar goals, similar challenges. You’ll also be more inclined to try harder and push yourself more than you would if you we doing it on your own. Plus, we as pack animals we like to be social and group training let’s you have some social exposure while also torching calories! In fact, one of the constants we hear from our group training clients is that they love the camaraderie.
- Finally, ditch the electronics. There is a direct correlation between time spent on electronics and getting NOTHING done! You know it…. editorial pause for a second… ’cause I just gotta get to the next level in Candy Crush. We are slaves to our smart phones, even when we’re watching our favorite t.v. shows! Worst part is, we’re training our kids to be slaves, too. Set the example for your kids and show them that your health is more important then staring at an electronic device. Make the effort to limit social media/tv time to one hour a day. Ok, I know that asks a lot, but how about at least getting off the couch while watching Game of Thrones and doing sit ups, push ups, planks, leg lifts, jogging in place? By the time you’re done you’ll be ready to challenge Brienne of Tarth in a duel. Watching live network tv? In a one hour show you’ll sit through 17 minutes of commercials. Use that time to do stair climbs, squats or mountain climbers.
If you need help getting started on a fitness routine or your nutrition, give us a call at 703-754-0161.