There's a spot on the beach where a few other mommies congregate and if we get out the door on time, we usually get some social time. One of the mommies needed some fitness tips on how to lose the extra 10 pounds that she hasn't shed since her son was born over 14 months ago. I know that she is not alone and is one of the many moms that are trying to reclaim their pre-pregnancy figure. I wanted to share the tips that I gave her. The concept is very simple however I know that implementing the concepts can be extremely challenging because it requires a shift in your thought process and a re-organization of your life.
Here's a few of my tips that are easy to remember and worth implementing in your life. I recommend keeping a journal and doing a little soul searching. I prefer an artistic looking journal with a fancy cover over a regular notebook because then when you sit down to write you will be reminded that what you have to say to yourself deserves some fancy paper. If your inspired just the same by a regular notebook then by all means use what you like.
The first thing that I recommend is to be honest with yourself and ask, "What is it that I want?"
Your answers may range from extremely specific like, "I want to lose 2 inches in my waist, get back into my size 6 jeans that are stuffed at the bottom of my drawer and run a 10K." Or the answer may be general like "I want to feel better." No matter what your goal is remember that any goal that you set for yourself is worth pursuing. By taking care of yourself, you are being an example for your children to follow. We cannot teach them without doing it ourselves. If you are not quite sure what you want then you are probably not ready to start. And you might just stay in the contemplative stage for awhile. And that's o.k.
If you do have a goal set then read on.
Once you have established your goal, ask yourself, "Why is this important to me?" Everyone has an internal dialogue or personal program that constantly runs. The why should be so strong that every time your old thought process begins to tell you that you don't have time for a workout or it would really be nice to just sit on the couch, the why will remind you that it's worth it to get moving. Great reasons might include: I want to have energy to keep up with my 3 year old, I want to decrease my blood pressure, I want to feel good about my entire self, physical and emotional well-being. Find your why and write it down at least in your journal and preferably write it on sticky notes and post them all over the place.
In order to create change in your body, you must change what you are doing. Sit down and evaluate what you are currently doing on a daily basis. I recommend keeping a log for at least a week. Write down everything that you eat from sun up to sun down or sun down to sun up if you are snacking at night. Calculate the total calories that you eat per day and then calculate the average (total calories/7 days). Log all of your daily activities like walking to the post office, running on the treadmill, walking to the park, etc. By keeping a journal you are giving yourself a reality check. By the end of the 7 days, you will be able to establish a base point for your program. Let's say that you already exercise 3 times a week and your body weight has stabilized, then the weight is not going to just continue to come off. The only way to get off of the plateau, is to take action and to do a little more than what you are currently doing.
Ask yourself, "Am I doing what it takes to reach my goal?" If you have been stuck at the same weight for more than a month, then you are not doing what it takes. If this is you then ask yourself, "what is blocking me from living the life that I want?" "What can I change and what must remain the same?" "Am I living my life according to my priorities?"
After you have done some soul searching and have come up with an honest answer about where you currently are and where you would like to be then you are ready to begin your program.
If the idea of starting a "program" seems way to overwhelming then you can focus on little steps. Follow some of these strategies to burn more calories and to eliminate calories from your diet.
- Always opt to take the stairs over the elevator.
- Play wild peek-a-boo with your little one (run back and forth in the living room or at the park, each time saying boo). Frankie thinks this is hilarious. And the great thing is that when you laugh, your abdominal muscles contract and tighten.
- Don't have the second glass of wine. Alcohol contains 7 Calories per 1 gram of alcohol. Have sparkling water instead.
- Walk to the park. Loading the kids in the car is stressful enough.
- Decrease your total calories per day by 200. This could be done simply by eliminating butter and salad dressing. Look at your current intake and see what you can take out of your diet. Sometimes it is 1 little thing that will make a big difference.
- Do not finish your children's meal. I am completely guilty of this. I hate to waist food and sometimes find myself scraping Frankie's plate. And worse than that I pick Cheerios or whatever off of the floor and eat it! It's better to waist it in the garbage than in your gut.
- Play with your kids. Get off of the park bench and chase your kids around the park. I see dads doing this all the time. Pretend that your the Hairy Monster and just go wild.
If you would like more tips or a personalized program don't hesitate to contact me. I'd love to help!
