Fit Moms Fit Families!

timely tip from fit it in solutions

Ask your kids today to name something healthy they would like to start doing.

School Year Resolutions

For those of us with kids, school is like the New Year. Instead of making resolutions come January, we tend to make them at the beginning of the school year.

During a recent hike with my kids I asked them what healthy habits they wanted to start for the new school year. I have found that getting them involved with the planning helps to motivate them. Here are some of our ideas:

• A protein source every morning
• Some fruit every morning
• Fruit for snacks
• Only fruits or veggies after dinner
• Beans on a regular basis
• My older daughter wants to ride her bike to school more often
• Walking the dog
• At least one vegetable or fruit with every meal
• Cutting up fruits and veggies as an appetizer before making dinner
• Sticking with a regular bed time
• Limiting dessert…our biggest challenge

Some of these we are better with than others. My hope is to implement something new every couple of weeks.

I would be thrilled to read some of your ideas in the comment section.

timely tip from fit it in solutions

Pick one fun physical activity to do with your kids this week, even if it only lasts 10 minutes.

Fun Bonding Time for the Whole Family

My family and I recently spent two hours hiking in the rain in Big Canoe, Georgia where we have a small vacation home. It was incredible! The lush canopy of trees protected us from most of the rain. The paths were soft and the sound and smell of the rain were both soothing and delightful. Best of all, it was an amazing bonding time for my family.

Since when did exercise become just another chore on our list of things to do? What kind of example are we setting for our kids when we view exercise as drudgery? What happened to the simple life when exercise was just a part of everyday activity? Obviously, automation (which most of us don’t want to give up) put the kibosh on that. However, isn’t there a way for us to make exercise an enjoyable part of our everyday lives?

Here are some ideas for making exercise more fun for the whole family:

• Choose something the whole family can enjoy together and view it as a bonding time.
• Do little bursts of fun such as turning on music and dancing to one song, going for a short walk with the dog or spending 10 minutes playing a game.
• Games we can play with our kids include tag, throwing a ball or a Frisbee, kicking a ball, jumping rope, hopscotch or any traditional sport such as basketball.
• Plan a once a week activity outing such as hiking, cycling or skating.
• Go to the skating rink or skate on a parking lot or street that isn’t busy.
• Get the kids to come up with ideas and take turns doing each other’s idea.

Our lives get so busy. Sometimes we have to ask ourselves, are we doing what is important or just what is urgent? I don’t know about you but I’m sure I need to fit in more activity and bonding time with my family. Besides, it is so much fun!!

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timely tip from fit it in solutions

Make a list of small changes you would like to make. Pick one and work on it for this week. Focus on the successful feeling that comes with it.

Trash Man Loses Weight

My running partner and I passed a man recently picking up trash on the side of the road. Sweet person that she is, my running partner called out a warm thank you to the man. Then, she told me his story. It went something like this:

The man (who lives in our community) was significantly overweight and started walking. After a few walks he started noticing trash and picked up bits and pieces. Before long he was carrying a bag and a device with which to pick up the trash. He walks a number of times each week filling a trash bag on each walk. In the course of his good deed he has lost about 50 pounds.

There was a time when people didn’t have to exercise. Their exercise was working in the fields and washing laundry on a board. This man has found purpose for his exercise. Maybe picking up trash isn’t for all of us but what if we could each find a happy or giving purpose with exercise as a benefit?

Here are some ideas for feeling productive during exercise:

• Listen to training or inspirational recordings.
• Use the time to think positive thoughts or repeat affirmations.
• Build a relationship with exercise partners. The friendship with mine has blossomed.
• Play or exercise with kids. This would be especially nice in a mentor or big sister/brother program.
• Do some vigorous gardening or housework for exercise.
• Brainstorm to solve any problems or challenges you might be facing.
• Use exercise as quiet, reflective, meditative and/or prayer time.
• Connect to nature.
• Do something fun for exercise so that it becomes a little “me” time.

Enjoy your journey!

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timely tip from fit it in solutions

Make a list of small changes you would like to make. Pick one and work on it for this week. Focus on the successful feeling that comes with it.

Lasting Success

I was chatting last night with a friend who was talking about the little things she is doing to help save our planet. She just purchased reusable plastic bags. She said that every little thing she does feels good leading her to do one more small thing. All of her small efforts are quickly adding up and they feel like an easy part of her life. As she pointed out, if she had tried to make all of the changes (she has made in the last few years) at once, she would have felt overwhelmed and would have quickly given up. Then she said what I was thinking, “It is just like with exercise.”

Most Americans are very all-or-nothing when it comes to diet and exercise. I know people who are either jogging, lifting weights and doing yoga 7 hours a week or they are couch potatoes. There is no in-between for them. These same people are either eating no sugar, no fat, 1000 calorie diets or they are eating whatever they want, whenever they want. Guess what happens.

On the other hand people who make one small change at a time and wait for it to stick before making another tend to have long-term success. A feel-good attitude can lead to the desire to take the next step. My friend (from the first paragraph) says that when she started exercising she didn’t want to blow what she had done that day by turning around and having a milkshake. One small step led to another.

A number of students in my college classes have recently downplayed their positive lifestyle changes as “small but something.” I beg to differ. I say it is small and fabulous!

Try this:

1. Get a small note pad.
2. On page one put the date and make a list of changes you would like to make.
3. Break them down into small, easy-to-do action steps.
4. Pick one action step and write it down on page two with the date.
5. Focus on this action step until it becomes an easy part of your life.
6. Then, (when you feel inspired) pick another action step, implement and repeat.
7. In 6 months look back and see how far you’ve come. The point of the notebook is to focus on your success: as they say, success breeds success!

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timely tip from fit it in solutions

When on vacation, try to move a little more throughout your day: walk more or play more with your kids.

Vacation and Fitness

Goodness knows we need vacations, especially for our mental health. However, what does vacation do to our physical health? We tend to be very “all or nothing.” When we are on a diet and exercise program we feel we must be perfect. We go on vacation and we frequently go overboard the other way.

Here are some ideas for keeping our vacations from destroying all we have worked for to be in shape.

• Choose a physically active vacation: hiking, walking around a city, water (or snow, if it is winter) skiing, cycling, etc.
• If your vacation is not active (I love sitting for hours on end on the beach) sneak in some activity. My friend and I walked an hour on the beach early each morning. We also took the stairs to our 8th floor condominium each time we came and went.
• If you are with kids, play with them. Throw a Frisbee or ball; play chase; play in the pool; ride bikes.
• Eat well for most meals. It helps to stay in a place with a kitchen so you can stock up on fruits and vegetables.
• Be careful with alcohol consumption.

That said, vacation is supposed to be a time away from the grind. We should be able to step away from our regular exercise and nutrition regimen and enjoy a little extra indulgence. Keep in mind that it is temporary and be mentally ready to step back into your healthy groove when you get back home.

Most importantly, enjoy the moment and don’t beat yourself up for a little extra indulging on vacation. Otherwise you will negate all of the joy that is supposed to come from vacation. When you get home smile at the fun you had, take that yummy feeling back into your everyday life and go back to your wonderful, healthy lifestyle.

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timely tip from fit it in solutions

Each morning visualize and focus on your action steps for the day and carry your positive vision with you throughout the day.

Thinking and Feeling Thin and Healthy

My clients say, “It seems like it should be so easy to eat nutritiously and exercise. Why is it so hard?” The action steps are easy. Let’s face it; we all know what to do: eat less and exercise more. It is not difficult but it is hard.

The reality is that there is more to it than just following the “diet” and exercise plan. There are the cognitive and emotional sides to it as well. The following steps in behavior change seem to be a good path.

1. Vision creates excitement leading to
2. Ideas create desire leading to
3. Focused planning creates inspiration leading to
4. Actions create motivation leading to
5. Sustained action when done joyfully leads to
6. Results.

Most of us tend to struggle with steps 3 and 5 and some of the emotions around those steps: motivation and joy in our healthy lifestyle. Without good planning, motivation and joy we are doomed to repeat the same pattern.

This is where a good wellness coach comes in handy. A wellness coach is your magical motivator; someone who helps you find your inner motivation and joy in the journey. If you aren’t in a place to hire a wellness coach, find a positive, motivating friend to hold you accountable for the actions you will take. This is something that can be done by phone or email, taking very little time. And it works!

Pull out your journal today and write out your plan using the above steps as your guide. Each morning visualize and focus on your action steps for the day and carry your positive vision with you throughout the day. If you need help, feel free to call me: your magical motivator.

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timely tip from fit it in solutions

Every hour today straighten your posture and contract your abdominal muscles for a stronger core.

Lose Five Pounds Instantly

Okay; not really. However, you can appear to just by changing your posture.

Stand in front of the mirror and turn so that your side is facing it. Allow your shoulders to slump forward. Let your abdominal muscles relax so that your abdomen pooches forward. Take a long gander. This is your before picture.

Now roll your shoulders back. Put your chin up so that it is level. Tuck your rear under and contract your abdominal muscles enough to hold this position comfortably. This is your after picture. Quite a difference; isn’t it?

In addition to making us look thinner good posture has many benefits. Good posture promotes:

• Stronger core muscles
• Stronger back and abdominal muscles
• Reduced back pain and chance of injury
• Increased confidence
• A generally improved sense of well-being

Make it your goal today and every day to improve your posture when you stand and when you sit. Uncross your legs when you sit and use those core muscles. Think about how strong and confident you feel when your posture is erect. Put reminders in various places so you will be prompted to straighten your posture throughout the day.

Also, don’t forget to teach this to your kids. Insisting on good posture was one of the best things my mother did for me. Before you know it good posture will be an excellent habit for you and your children.

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timely tip from fit it in solutions

Write down 1 to 3 reasons why you know you can succeed at your goal and post them where you can see them every day.

Confidence to Succeed

Let’s face it; we are far more likely to be successful if we believe in ourselves. A wonderful tool for improving our confidence to succeed is the confidence scale. Here is how it works:

• Set your goal. Your goal should be action oriented, measurable and realistic. Also, it should have a time frame in which you plan to accomplish it; that is, a deadline.
• Rate yourself on your confidence scale. This is where you decide on a scale from 1 to 10 what your chances are of meeting your goal. You are a 10 if you are 100% sure you will meet your goal. You are a 1 if you are sure you won’t.
• If you rated yourself anything less than a 10, ask yourself why you didn’t rate yourself higher.
• If you rated yourself anything more than a 1, ask yourself why you didn’t rate yourself lower.
• Using the answers to the last two questions make a list of what you can do to increase your confidence in your ability to succeed.
• Rate yourself on your confidence scale again. Hopefully, your confidence rating has gone up. If you are anything less than an 8, you may need to re-evaluate your goal and break it down into more doable steps.
• Write down the reasons you KNOW you will succeed and post them where you can see them every day.
• Enjoy the journey!

Setting yourself up for success is all about focusing on the positive. Somewhere inside you is the belief that you CAN do it. Now, will you?

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timely tip from fit it in solutions

Try weighing yourself no more than once a month and see how that works for you.

The No Weigh Diet

My neighbor has lost a significant amount of weight since January. Everyone has noticed it. However, if you ask her how much weight she has lost, she says, “I don’t know. I haven’t weighed myself since December. I am on the no weigh diet.”

When I was working on my Master’s degree in the mid 1990s we gave that advice regularly. We would tell people not to obsess with what the scale says; to go by how they feel and how their clothes fit. I personally did not own a scale.

I’ve since changed my advice on whether to use a scale. With the thought that different tactics work better for different people, I try to guide my clients in a direction that is best for them. Some people seem to be more driven by what the scale says. As I softened my stance I bought myself a scale and I now weigh myself regularly.

After my discussion with my neighbor, I am once again questioning the wisdom of weighing on a scale. Using a scale might help motivate a person to stay on track. On the other hand, it might backfire. Regular weighing can cause a person to become obsessed with weight, diet, eating and food. That can lead to yo-yo dieting. Since owning a scale, I have found that I oscillate more between over-eating and restrictive eating. How healthy is that?

Maybe we could all have a healthy balance by weighing ourselves once a month and using our clothes and how we feel to stay on track in between. Wouldn’t it be wonderful if we could be comfortable in our own skins; feeling healthy and happy without an external measurement used for standing in judgment of ourselves?

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timely tip from fit it in solutions

Plan ahead for how often you will have a small dessert (or other treat) each week this month and stick to your plan.

The Mentality of Our Health

I admonished my 10 year-old for devouring her second cookie at 10:00 a.m. (yes that is a.m.) today. Today being Memorial Day was fuel for her response, “But Mom, this is a celebration. I will eat better tomorrow.” I pointed out that every day for the last 5 days has been a celebration: Wednesday was the last day of school; Thursday was the first day of summer break and Friday started the holiday weekend; etc.

Where did this mentality come from? Where was she taught that we should abandon our healthy lifestyle principles in the name of celebration? I readily admit that I am also a player of this celebrate-today, pay-tomorrow game. I had hoped my children wouldn’t pick up on it.

While I am a firm believer that there is nothing wrong with the occasional indulgence, I’ve started to notice that the boundaries of “occasional” are rapidly expanding (right along with our waistlines). It is time for us to take a new look at our boundaries.

• On her own, a few months ago my daughter decided she would only eat a small dessert 3 times per week and she kept a chart to track it. I thought that was a great idea.
• According to my son, the Man-With-The-Yellow-Hat from “Curious George” eats one doughnut per month.
• My sister now has her family eating nature’s dessert: fruit after dinner.

We are so fortunate to live in a society with amazing abundance and so many opportunities for gathering with friends and family to feast. Maybe we can begin to focus more on the relationships we are building and fun times we are having while focusing a little less on the food. What do you think? I welcome your comments.

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