• From A Featured Mama Wellness

    3 Tips to a Healthier You!

    There are so many misconceptions for fitness and nutrition! It can sometimes feel overwhelming looking at all the different ways that are being put out there on how to lose weight. Some think you eat less and exercise more to lose, some may believe that if they can’t dedicate 5-7 days in the gym then it will be impossible to lose weight, some may believe that as long as they workout in the gym they can eat whatever they want (so not the truth), and then there are others who try all the weight loss shakes, pills and supplements.  Well I am here to tell you that weight loss can be easy! Especially for new mothers and I am going to show you how. With three main points I will help you move closer to your weight loss goal. There are three things you will need to reach your goals, stay as active as you can and do as much exercise as you can, make small changes in your diet and be consistent!

    1. Exercise

    Let’s discuss exercise!  Exercise is not always easy RIGHT? Some days you feel like you can run a marathon while other days you feel like you can’t even get out of the bed! What if I told you, you don’t have to work out 5 days a week to lose weight? Would you believe me? You should because it is the TRUTH! The American College of Sports Medicine (ACSM) recommendation is 150 minutes of Cardio a week! This is what I want you to do. DO AS MUCH AS YOU CAN, AS OFTEN AS YOU CAN, THE BEST THAT YOU CAN! So even if it is 20 minutes a day or maybe 3 – 10 minute bouts a day! That is ok, you know why? Because as long as you are doing something more than what you have been doing you will see CHANGE! The key here is to do as much as you can. Don’t put stress on yourself to do what you can’t do! Because all you will be doing is setting yourself up to fail! Plan for something that is REALISTIC to your everyday life and daily routine. Maybe you can only do 2 days a week for 30 minutes, or maybe you can do every day for 20 minutes, or maybe you are a stay at home mom and you can do 10-minute bouts throughout your day.  I am here to tell you THAT IS FINE! Do you boo-boo!

    2. Small Changes

    Let’s talk SMALL CHANGES! This is geared more toward nutrition! I know we have our vices. You know the things you love and you think you will die if you don’t have them. Or maybe you get headaches or turn into a BIG GREEN HULK if you don’t have them? Would you believe me if I told you, you don’t have to let those things go completely?  Again be REALISTIC! Try this for me this week, Monday-Friday eat only cooked foods! That means you: eat something for breakfast (ex: 1 pkg. of oatmeal and 2 boiled eggs), cook dinner every night (if this can’t be done because of work try to google or Pinterest easy crockpot recipes) and take the leftovers for lunch the next day! On your weekend days make sure you only eat out for 1 meal! For some it’s not what you eat but how much you eat. Do not eat until you are stuffed and stick to only 1-3 small deserts a week (just watch your sugars they turn into fat in your body). Just try it!  I am so positive that you will feel different and see a difference! Whatever your struggle is, make that your focus. If you don’t drink enough water, make it your goal to drink 3-4 water bottles a day (that will give you the recommended 64oz/day). If you do not exercise, start with 2-3 days a week for 20-30 min.  DO AS MUCH AS YOU CAN, AS OFTEN AS YOU CAN THE BEST THAT YOU CAN!!

     

    3. Consistency

    FINALLY, BE CONSISTENT! The old saying goes “A man that fails to plan, plans to fail.”  So true! You want to know the key behind staying consistent? PLANNING! You have to be prepared! I know what you’re thinking, “but I do not like meal prep, the food tastes nasty by day 3.” I am not talking about meal prepping. In fact, I tried it and I hated it!! I am talking about the little things like, making sure that there are dry healthy snacks in your car (ex: almonds or protein bars) just in case you forget lunch or get hungry on the go, or having a case of water in the trunk of your car just in case you forget your water bottle at home, or writing your dinner meals out on your fridge so you know what you’re cooking or what meat to take out before you leave for work. These are all little planning tips to keep you on track, so that you stay consistent with your goals! Be your own back up or your own solution. If you are sometimes like me and are starving when you’re off work and sometimes binge eat once you get home, keeping snacks in the car will work for you! If you don’t like to eat in your car, ROLL THE WINDOW DOWN AND EAT WHILE STICKING YOUR HEAD OUT THE WINDOW! ….wait… That might not be safe, yea don’t do that last one. But you get the point. If you plan, then you are planning to be successful. If you don’t plan, then you planning to fail.

    Thank you for taking the time out of your busy day of being a Mom, Wife, Daughter, Sister, Friend, Aunt, Co-worker and everything else, to read what I have written! I hope that you are able to pull something out of all of it that will help you along your health and fitness journey. As mothers we hold so many different titles and it can be overwhelming. It is so easy to say “I can’t do it” but what if today you decide to say  “I can” and decide to DO AS MUCH AS YOU CAN, AS OFTEN AS YOU CAN, THE BEST THAT YOU CAN!


     

    This is a guest post by Jacqueline Williams. She is a mother to her baby girl Rose and happily married. She is an IUPUI graduate, has her degree in exercise science, is an ACE personal trainer, and ACE Health Fitness Nutrition certified. She loves to workout and shop at Marshalls!

     

     

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