I have a friend that has chosen to be a stay at home mom. And I know she does a great job at it. But, I have a feeling that most SAHMs have the habit of putting everyone else before her 99% of the time. This can negatively affect her physically, mentally, and even emotionally. Especially if the SAHM is having trouble getting that last bit of baby weight off. Though I am not a SAHM (nor will I ever have the chance to be), heck I am not even a mom yet, but I know the importance of giving yourself your due credit and attention on your own. Sometimes you just need JUST YOU time. The best time for this time might be when your mini-me is napping and the hubby is off at work. Just the few minutes that your little angel is in dream land can give you enough time to give yourself a quick workout. I went to about.com and found these tips for exercising as a SAHM:
Wear Your Workout Clothes All Day
One common issue many of my stay-at-home clients have is finding big chunks of time for workouts. Even trying to hop on the treadmill or do a quick 30-minute video while the kids nap can be tough.
Here are a few kick start tips to help you get into a routine:
At the start of the day, go ahead and throw on some workout clothes as you are getting ready in the morning. This gets you in the mood. Just wearing your workout clothes may motivate you to work harder even if you're just doing chores around the house. This makes workouts easier. You're always ready for a quick workout or walk whenever time allows. And maybe most importantly, this actionreminds you of your goal to exercise. Wearing your workout clothes is a reminder to get some kind of exercise in, no matter how short.
Make Everything Count
If you find you don't have time for continuous exercise or that you've missed a workout, that doesn't mean you can't get in some activity. Below are some ideas to burn more calories with everyday activities:
•Run the stairs. One client mentioned adding a few extra laps on the stairs when doing chores or chasing the kids around.
•Add more walking. A client races through the grocery store to burn extra calories. In the winter, she walks with the kids at the mall.
•Incorporate strength training. One stay at home dad does pushups with one of his kids on his back. Another client does a lunge every time she bends over to pick up toys or clothes.
It all counts. What ideas can you come up with in your own life?
Have Workout Ideas and Options Ready
Part of staying in shape when you have a hectic schedule is being ready to take advantage of a few minutes here and there. The trouble is, what's the best way to use that time and get the most out of it? Short bouts of exercise can be effective if you work hard enough.
Since I am not a stay at home mom, I cannot take credit for these idea. I googled and found this on About.com. However I went ahead and posted it on here for those that don't necessarily have time to research and scoure the internet. If you already read my blog, might as well get something out of it. I hope that this helps.
Sunday, March 13, 2011
Finding Motivation to Get Going!!!
The quickest way to get motivated to get started in working out is to take a few snapshot of yourself in a swim suit or sports bra and shorts. Look for a photo from some time ago that you might be in the shape that you want to get back to. Doing this if possible can motivate even more because you know that YOU yourself has been where you want to be at some point in time so you know that it is possible!!!
Here is an example: This is a snapshot (though it is small...I can't find the original right now) of what I want to be at again...
This is where my body was the last day of my deployment that I work so hard to get in shape was. Seeing this picture makes me understand (especially on those tough, bad workout days) that my body is capable of being in the shape that I want because at some point it was there!!!!! (With confidence to spread around!!!) Try to look through the oodles of pictures you have on your computer (don't act like you don't) and find a snapshot of you when you were at the fitness you want to be and make it your background. This way, especially if you are a daily internet surfer (facebook, blogger), when you sit down to your computer, you will see that person that you want to be first thing!!!! Just staring at you. And don't always feel guilty and feel as if you must get up right then and go workout, or run a marathon. But at least let it motivate you enough to, while you are doing your other computer task, surf on the internet for simple "get moving" exercises or maybe a community walk that you and your family can do this weekend. Maybe you are interested in joining a walk in your community for a cause (for example breast cancer or MS). Take this time to look it up and jot down dates, times, and locations. Then, the next time you get together with your friends to catch up on the latest gossip, bring up the idea and tell them you want them to join. I am sure that at least one of them will be willing to do on with you. (Remember, the buddy system works for more than nor getting lost one your school field trips!!!)
Here is an example: This is a snapshot (though it is small...I can't find the original right now) of what I want to be at again...
This is where my body was the last day of my deployment that I work so hard to get in shape was. Seeing this picture makes me understand (especially on those tough, bad workout days) that my body is capable of being in the shape that I want because at some point it was there!!!!! (With confidence to spread around!!!) Try to look through the oodles of pictures you have on your computer (don't act like you don't) and find a snapshot of you when you were at the fitness you want to be and make it your background. This way, especially if you are a daily internet surfer (facebook, blogger), when you sit down to your computer, you will see that person that you want to be first thing!!!! Just staring at you. And don't always feel guilty and feel as if you must get up right then and go workout, or run a marathon. But at least let it motivate you enough to, while you are doing your other computer task, surf on the internet for simple "get moving" exercises or maybe a community walk that you and your family can do this weekend. Maybe you are interested in joining a walk in your community for a cause (for example breast cancer or MS). Take this time to look it up and jot down dates, times, and locations. Then, the next time you get together with your friends to catch up on the latest gossip, bring up the idea and tell them you want them to join. I am sure that at least one of them will be willing to do on with you. (Remember, the buddy system works for more than nor getting lost one your school field trips!!!)
Saturday, March 12, 2011
Find a Buddy, find your inspiration!!!
One of the best ways to stay motivated in fitness (especially when the going get tough), is to find a person that will workout with you, walk with you each day, or even someone that keeps you accountable on your progress through your journey of getting into shape. Speaking from experience, sometimes the idea of putting your body through pain on purpose seems upsurd. I totally understand that!! But you have to realize that in order to achieve your goals' you can not quit as soon as something becomes uncomfortable. When you are walking/jogging for those 30 minutes, and that last 5 minutes has you cramping up or thinking about the fact that you would love to be anywhere but where you are at that moment, put the thought in your head that you are making yourself better, more fit, more empowered.
Think about that spring dress that you want to look flawless in at the beginning of the season. Think of those pair of jeans that just one year ago looked magnificent on you and made you feel amazing!!! You get the point, I am sure!! I say this because I am notorious for saying, "Oh! I am really tired today!! And I had a good workout this morning. So I don't need to go to that fitness class tonight!" This is the time that procrastination and yes even...laziness comes and wrecks your plans on becoming more healthy and in that summer bikini. Find a time of the day that really gives you no choice to make the time and go to the gym or that walk that you always put off. If you work, like I do, keep your running shoes either in your locker at work, in your car, or by your front door. That way no matter how you will feel, that gear will be staring you in the face, reminding you of the time and effort that you need to put in to get into that really cute bikini in July. (Do you like how I keep throwing this scenarios in?) Another way to stay motivated is to grab that pair of jeans that you have that may not quite fit in the way that you would like and put it at the front of your closet in perfect view. So, that everytime that you open your closet you see them, and are reminded of how you were so empowered when you looked the way you wanted in them. This is when having a buddy can help. A buddy can keep you accountable for your progress and what you are doing to get to your goal. For example, I have a friend (who is also my neighbor) that every week we share if we had lost any weight that week and what we had learned to help or health or diet. Believe it or not, this works! Because, let's face it. By nature, we are a competitive species. As soon as your neighbor comes to you and says, "I lost 4 lbs this week!" and you know that you have only lost 2, then you are programmed to become competitive and want to ramp it up the next week to catch up to her or even surpass her. This is the way we are built!!! Use it to your advantage. When I was depoyed last year, everyone in my work center was working out and daring each other to lift more weight than the other, or more repetitions on this particular machine...who ran the farthest...You get the point. Believe me it works more than you will realize. No matter what, keep up the good work and grab those running shoes and get off of the couch!!!! You can do this!!!!
Thursday, March 10, 2011
Fitness Journal
To help me keep track of what I am eating and what I am doing as far as exercise, I have created a Weight Loss and Exercise journal. (please forgive the lack of pictures, I will add some at another time). In this journal, each day I will post the following things: What training day it is (Cardio, Abs, Arms, Legs, Back, or Rest day.), the date of course along with my current weight. ( I suggest only doing this at the start of each training week.) I started my journal today, so I will weigh in every Thursday. Also, I enter in any type of exercising that I did for that day. Today, I did 30 minutes on the treadmill at speed 5.0 and 20 minutes on the elliptical at level 6. Next, I keep track of what I eat during my day: Breakfast, Lunch, Supper and two snacks. Eating several small meals a day will help boost your metabolism because your body will never really feel hungry. If your body feels like it is "starving", the it will store the fat instead of burn it because it has the instinct to protect itself to keep going. Ok, sorry... Anyway, if you keep track of what you do and eat each day, you will start to be accountable for what you are doing and will more quickly see a result when you weigh in each week. Also in this journal put some inspirational things that you may find to keep you motivated. If you are into fitness magazines, like I am start clipping them out and tape them into your journal for a quick reference and inspiration whenever you feel stonewalled in your exercise. Here are some pics of my journal. There were others but I could figure out how to flip them....Yup that is the blonde kicking in...But anyway enjoy:
These are some clippings I cut out of a fitness magazine as motivation and instruction on trying new exercises.
Here is an example of an entry that I may put in my journal.. On this particular page it is Day 3 of my workout, and it is supposed to be my Rest day. Well zumba happened to also fall on that day, so I just took it easy for the day and went to Zumba that evening. Even on your rest day, you should at least do stretches like yoga or meditation even to keep your mind and body in the game and ready to go for the next day. Be sure, though, to get plenty of rest, because it is harder on the body, when you put stress like a workout on it after am up all nighter or something like that. Your body's natural defense mechanisms will kick in and will make it harder for you to lose that weight it is holding on to.
You may be wondering why I have my workout gear in a snapshot for you. Well, this is some new workout gear that Igot today. Sometimes, (always), or mind and body work in a weird way that if you tell yourself, "hey, I bought this stuff to specifically workout", you will be more motivated to want to wear it and use it. Even though you are not trying to impress anyone while you are trying not to die while running on the treadmill, if you are comfortable with how you look in your gear, you will be more focused on your run or workout, rather than constantly pulling that shirt down to cover your midriff or adjusting your sports bra every ten seconds. Believe me!!! Being uncomfortable in your workout gear will most definitely negatively affect your workout and your state of mind. Remember!! Be comfortable, get going!!
Tuesday, March 8, 2011
Training Inspiration
Today I decided to look online for some workout inspiration. I remembered back when I was on deployment that I looked at a website called http://www.bodybuilding.com/. Now, before anyone gets all weirded out on the idea of a female bodybuilding, it is not like I am going to get all ripped up and ready to lift in the stongest man competition. :) Instead, I find this website invaluable in keeping motivated and educated on workout plans and eating right. I suggest this website to anyone that is looking at starting a workout plan or wanting to enhance their workout. This website will supply you with a workout plan that keeps it fresh so that you don't get bored and gives you days to relax too. The reason I am blogging about this is to keep myself motivated. If I have the feeling that someone is looking in on my progress or maybe if I can inspire someone to start working out then I will be more motivated to keep going and show people the progress that I can achieve. Here is an example of my plan (actual an exact copy):
Female 20-39 Fat Loss
Day 1: Upper Body
Pushups Muscle Targeted: Chest
2 sets of 15 reps
Side Lateral Raise
Muscle Targeted: Shoulders
3 sets of 10-12 reps
Dumbbell Bench Press
Muscle Targeted: Chest
3 sets of 10-12 reps
Tricep Dumbbell Kickback
Muscle Targeted: Triceps
3 sets of 10-12 reps
Seated Cable Rows
Muscle Targeted: Middle Back
3 sets of 10-12 reps
Alternate Hammer Curl
Muscle Targeted: Biceps
3 sets of 10-12 reps
Hyperextensions (Back Extensions)
Muscle Targeted: Lower Back
Air Bike
Muscle Targeted: Abdominals
3 sets of 10-12 reps
Stairmaster - Moderate
Muscle Targeted: Quadriceps
20 minutes
Day 2: Cardio Bicycling, Stationary - Moderate
Muscle Targeted: Quadriceps
30-40 minutes
Day 3: Rest Day
Stretch or do Yoga
Cook and Prepare Meals for the week
Track your Progress-Update your workout journal
Day 4: Lower Body
Freehand Jump Squat
Muscle Targeted: Quadriceps
2 sets of 15 reps
Plie Dumbbell Squat
Muscle Targeted: Quadriceps
3 sets of 10-12 reps
Clean
Muscle Targeted: Hamstrings
3 sets of 10-12 reps
Barbell Side Split Squat
Muscle Targeted: Quadriceps
3 sets of 10-12 reps
Leg Press
Muscle Targeted: Quadriceps
3 sets of 10-12 reps
Seated Leg Curl
Muscle Targeted: Hamstrings
3 sets of 10-12 reps
Leg Extensions
Muscle Targeted: Quadriceps
3 sets of 10-12 reps
Seated Calf Raise
Muscle Targeted: Calves
3 sets of 10-12 reps
Running, Treadmill - Moderate
Muscle Targeted: Quadriceps
20 minutes
Day 5: Cardio Elliptical Trainer - Moderate
Muscle Targeted: Quadriceps
30-40 minutes
Day 6: HIT Full Body Butt Lift (Bridge)
Muscle Targeted: Glutes
2 sets of 15 reps
Push Press
Muscle Targeted: Shoulders
3 sets of 10-12 reps
Barbell Deadlift
Muscle Targeted: Lower Back
3 sets of 10-12 reps
Bent Over Barbell Row
Muscle Targeted: Middle Back
3 sets of 10-12 reps
Wide-Grip Lat Pulldown
Muscle Targeted: Lats
3 sets of 10-12 reps
Stiff Leg Barbell Good Morning
Muscle Targeted: Lower Back
3 sets of 10-12 reps
Dumbbell Rear Lunge
Muscle Targeted: Quadriceps
3 sets of 10-12 reps
Day 7: Rest Day
Stretch or do Yoga
Cook and Prepare Meals for the week
Track your Progress-Update your workout journal
I know that it seems like alot but if you break it dow nto each day, it really isn't that bad. I need to get a daily workout journal going and start with tracking what I did each day and what my goals are and when I hit them. I will keep everyone updated with my progress.
Female 20-39 Fat Loss
Day 1: Upper Body
Pushups Muscle Targeted: Chest
2 sets of 15 reps
Side Lateral Raise
Muscle Targeted: Shoulders
3 sets of 10-12 reps
Dumbbell Bench Press
Muscle Targeted: Chest
3 sets of 10-12 reps
Tricep Dumbbell Kickback
Muscle Targeted: Triceps
3 sets of 10-12 reps
Seated Cable Rows
Muscle Targeted: Middle Back
3 sets of 10-12 reps
Alternate Hammer Curl
Muscle Targeted: Biceps
3 sets of 10-12 reps
Hyperextensions (Back Extensions)
Muscle Targeted: Lower Back
Air Bike
Muscle Targeted: Abdominals
3 sets of 10-12 reps
Stairmaster - Moderate
Muscle Targeted: Quadriceps
20 minutes
Day 2: Cardio Bicycling, Stationary - Moderate
Muscle Targeted: Quadriceps
30-40 minutes
Day 3: Rest Day
Stretch or do Yoga
Cook and Prepare Meals for the week
Track your Progress-Update your workout journal
Day 4: Lower Body
Freehand Jump Squat
Muscle Targeted: Quadriceps
2 sets of 15 reps
Plie Dumbbell Squat
Muscle Targeted: Quadriceps
3 sets of 10-12 reps
Clean
Muscle Targeted: Hamstrings
3 sets of 10-12 reps
Barbell Side Split Squat
Muscle Targeted: Quadriceps
3 sets of 10-12 reps
Leg Press
Muscle Targeted: Quadriceps
3 sets of 10-12 reps
Seated Leg Curl
Muscle Targeted: Hamstrings
3 sets of 10-12 reps
Leg Extensions
Muscle Targeted: Quadriceps
3 sets of 10-12 reps
Seated Calf Raise
Muscle Targeted: Calves
3 sets of 10-12 reps
Running, Treadmill - Moderate
Muscle Targeted: Quadriceps
20 minutes
Day 5: Cardio Elliptical Trainer - Moderate
Muscle Targeted: Quadriceps
30-40 minutes
Day 6: HIT Full Body Butt Lift (Bridge)
Muscle Targeted: Glutes
2 sets of 15 reps
Push Press
Muscle Targeted: Shoulders
3 sets of 10-12 reps
Barbell Deadlift
Muscle Targeted: Lower Back
3 sets of 10-12 reps
Bent Over Barbell Row
Muscle Targeted: Middle Back
3 sets of 10-12 reps
Wide-Grip Lat Pulldown
Muscle Targeted: Lats
3 sets of 10-12 reps
Stiff Leg Barbell Good Morning
Muscle Targeted: Lower Back
3 sets of 10-12 reps
Dumbbell Rear Lunge
Muscle Targeted: Quadriceps
3 sets of 10-12 reps
Day 7: Rest Day
Stretch or do Yoga
Cook and Prepare Meals for the week
Track your Progress-Update your workout journal
I know that it seems like alot but if you break it dow nto each day, it really isn't that bad. I need to get a daily workout journal going and start with tracking what I did each day and what my goals are and when I hit them. I will keep everyone updated with my progress.
Thursday, March 3, 2011
Finding your niche in an exercise program that makes you interested and wanting to keep it up!
I understand the importance of having a successful workout regimine. More than you probably know. In the past couple of months, I have had a rude awakening to just how out of shape I had let myself become. But I am determined to get back on the proper road to weight loss and getting back in shape. I want to be happy with my body again. I have seen a dramatic change already in the last two months. I have gotten back on the treadmill and have stuck with it. Even though, at times I had such a hard time staying motivated, especially those weeks that seemed like I had no results. But I am happy to say that I am staying on track with what I am eating and doing my exercises. I have started to do Zumba at my local gym. It is really alot of fun, though I can not rely on Zumba alone so I make sure to get on the treadmill everyday!
Wednesday, March 2, 2011
Time for Change! :)
I know that I haven't posted anything for a while. And frankly I am not even sure if anyone reads my blog. But that is ok, because sometimes I just like to type out my feelings or whatever is going on. After the new year I made a resolution to lose some weight and get healthy again. My whole rollercoaster with trying to have a baby and it not happening has taken a toll on my health (only in the weight department). So I have decided to put aside my worrying about procreating and focus more on what I should have been all along. ME!! I realized that I loved the way that I looked when I had come home from a 6 month deployment after working so very hard to lose almost 30 lbs. So I hae made up my mind to do it again. But this time I am not "cheating" (last time I was on Hydroxycut). Now it is banned from the Navy and no one in the Navy is allowed to use it. It is also very bad for you. So, I am doing it all naturale!!! At the beginning of this year I started at (dramatic pause) a hefty 190!!!!!!!!!!!!!!!!! I am happy to say that right now I am down to 177!! Only 13 lbs, but it wasn't easy!! And I also have to get down to 165 by May. (My Navy weight standard) I have to work very hard and I always have to motivate myself!!! It is really hard at times!! But I just wanted to share where I am and what I want to do.
Subscribe to:
Posts (Atom)