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Dear Working Mom,
If you want to get fit and stay healthy, you must make exercise a priority for your life. And, I don’t mean spending hours in the gym! Here are six quick tips to help you get fit and stay:
1 – Sleep in your workout gear. I prefer working out in the morning, but it’s really hard with my schedule. If I’m going to exercise in the morning, I go to sleep in my workout gear. That way, I can jump up in the morning, brush my teeth, and get my workout done. It helps if you make the commitment the night before by sleeping in your workout gear. You’re much more likely to stick to your plan of getting fit and staying healthy if you’re already dressed for the workout. It also helps to buy cute workout gear!
2 – Keep exercise gear in the car. Whether you plan to exercise before or after work, you’ll always be prepared with workout clothes in the car. You can get dressed before you leave work or head straight to the gym and avoid having to go home to change. As working moms, we can be easily distracted from doing the things we need to do for ourselves. But, you can stay focused on getting fit and staying healthy by preparing ahead.
3 – Start your day healthy. When you start your day with something healthy, you are less likely to go off the deep end. Four to five times a week, I start my day with a green shake. It’s a great way to get extra veggies and it gives me energy. You can use your blender or NutriBullet to make your shakes. I really like the NutriBullet Pro because it comes with a recipe book that gives you the benefits of different ingredients. If you don’t want to do green shakes, eat a healthy breakfast, like oatmeal and fruit, or scrambled eggs. Just don’t skip breakfast because you need the energy!
4 – Plan your meals. Healthy eating takes preparation. It’s so much easier as a working mom to just stop by a drive-thru. If eating healthier is your goal, choose a day to plan your meals. Sundays works for me! Make sure you do your shopping for the week to avoid having to plan mid-week. When you make your shopping list, include healthy snacks. I usually plan for the next week on Thursday and order groceries online because it’s faster. When I plan my meals early, I’m less likely to stop and get fast food or make unhealthy choices. Bonus – If you want to avoid eating unhealthy snacks, don’t buy them. Replace them with healthier options (i.e. fruits, veggies, light popcorn, nuts). Out of the house = out of sight = out of mind!
5 – Be realistic. Think of getting fit and staying healthy as a marathon and not a sprint. Whether you want to lose ten pounds or just start eating healthier, don’t expect to change your entire lifestyle overnight. Start with one change and slowly add to it. If you want to exercise more, start with 30 minutes two to three times a week. As a working mom, I can’t make it to the gym every day. Realistically, I can make it twice per week for about 30-45 minutes. Then, my third workout is a combination of exercise at home. Whether I workout or not, I always try to get 10,000 steps just doing my daily activities. You can track your steps using your phone or with a fitness tracker.
If you want to eat healthier, start cutting back on sugar and calories by eliminating sodas and juices at lunch. After a few weeks, try to eliminate drinking them at dinner. You’re more likely to stay motivated and experience success if you’re realistic with your time and making changes.
6 – Reward yourself. I don’t believe in denying myself, so I try to do things in moderation. If I want a brownie, I’m having the brownie! But, I’m not having the brownie every day. You will feel better about eating the brownie when you’ve met some of your goals or you’re on track to meet them. When you see the benefits of exercising and eating healthy, you are more likely to stay balanced. Sometimes rewarding yourself with a tasty treat or rich meal will give you the motivation you need to keep exercising and eating healthy. I stay motivated knowing the healthier I am, the less I will crave unhealthy food. The more fit I am, the easier it will be for me to stay fit. Sometimes, though, I need a burger with cheese and fries on the side! And, I don’t beat myself up for having it because life is too short not to have the fries…sometimes!
As working moms, we must make our health and fitness a priority. You can get fit and stay healthy by making small changes and continuing to live your best life in balance!
Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. Any health, fitness, or nutritional information offered is designed for educational purposes only. Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.
