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The other half of the equation

kettlebell

Kettlebell

There are two parts to being as healthy as you can be….nutrition and exercise!

I am so excited to say that I have finally reached a goal that I’ve had for a long time, and that is to become a certified personal trainer!

I look forward to helping myself and you become more fit, lean, and energetic.

Benefits of Exercise

We know that we need exercise and that we will benefit from it, but sometimes we just need to hear what those benefits are to motivate us to get moving!

1. Metabolism Boost

You will burn more calories all day long if you increase your muscle mass.  So, if you want to burn more calories without even trying (i.e. while you sleep), then carve out a few minutes every day to get rid of fat and add some muscle!

2. Mood Boost

Exercise can be a natural anti-anxiety and anti-depression “drug” that doesn’t even have side effects that medications do!  Almost everyone has some stress in their lives, and stress can lead to depression and anxiety.  Exercise can relieve tension and even creates a post-exercise relaxation response by affecting neurotransmitters.  To prove how much exercise can affect your brain, studies have shown that it actually causes neurogenesis (new neurons in the brain)!

3.  Confidence Boost

Who doesn’t want to look more fit?  Most of us (especially moms) have had new “pooches” or “muffin tops” added to our bodies after having kids.  Exercise can cause noticeable changes in our bodies in a short amount of time, especially when paired with dietary changes!

These are just a few of the benefits of exercise, but the list does go on!

The good news for us busy moms is that if we exercise smart we don’t have to spend as much time doing it.  I don’t know about you, but 15 or 20 minutes is about as long as I have some days to fit it in.

I will start sprinkling in some exercise information/motivation for you, as this is vitally important to add to healthy eating!

And one other thing that is so exciting…..

exercise

Your whole family will benefit!  When I was outside doing a workout with my kettlebell, my boys started trying to mimic what they saw.

Write down some of the benefits of exercise and post on your refrigerator for those days when you just need the motivation to exercise!

 

 

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How to Get Motivated

 

The other day, my adorable mom just said, in passing, that she did 25 push-ups.  And not the “girl way.” {on your knees}

I was in shock!  25 push-ups?!

When she told me this, I immediately started trying to remember how many I was able to do the last time I did them.  I was pretty sure that  it was less than 10.

I’ll admit, I’ve got a competitive streak in me.  So what did I do?

Got down on the floor right then and there to see how many I could do.  As I got to 10, I was surprised how decent I still felt, and then it started getting harder with each one.

I made it to 15!

 

What Motivates Me

Obviously, my mom is a few years older than me, and knowing she could do way more push-ups than I can definitely motivated me.

But that’s not all that motivates me to try to stay in shape. Here’s a short list:

  1. I need energy to chase after 2 boys.  Lots of it.
  2. I want to feel confident in myself so that I can be the best mom and wife I can be.
  3. I want to feel good in my clothes.  I get in a bad mood when my clothes don’t fit right.
  4. I want to be a good role model for my boys.

What Motivates You?

It’s so important to spend some time really thinking about what motivates you.  Especially when it comes to health and fitness.

Everyone has different things that really drive them.  That really get them going.

Though disease prevention should motivate us all, it doesn’t tend to be most people’s main motivator.  Oftentimes, our appearance and confidence really motivates us.

 

Stay Motivated

The only way to stay motivated is to set some realistic goals and remind yourself of them constantly.

Our culture is one of instant gratification, where diet pills and fad diets are the norm for many.  The problem is that most of these are only short term.

We’ve got to set long term goals that are reached by constantly setting short term goals and patiently working towards them.  Do whatever it takes to constantly keep your goals on your mind.  Here’s an example of a motivational image that I need to look at daily:

 

workout inspiration {Source}

 

Take it day by day, moment by moment.  Getting fit or losing weight does not happen overnight.

 

Check out this guy doing some CRAZY push-ups:

 

 

What motivates you?  I’d love for you to leave a comment.  {And yes, you can say “swimsuit season”}

 

 

 

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Smoothies and Cookbooks

For all you busy people out there (isn’t that everyone??) I have a few thoughts on health and time management.

I ordered a cookbook recently, which I have been dying to actually use.  It’s a classic.

joy of cooking cookbook This book is amazing.  It’s not just a cookbook with recipes, it is like a cooking novel.

But here’s the thing: I haven’t used it yet.

Why?  Because I can’t seem to muster up the time and energy for it right now!  It looks pretty on my shelf and I do plan to use it eventually.

So with life pulling from all directions (i.e. screaming 2 year old pulling on my workout pants that I have on because I plan to go work out as soon as I get dinner cooked), how can we really focus on being  healthy?

My simple thought on this is that we just keep trying to find what works for us.  And everyone is different.

Here is what works for me (some days):

vita-mix smoothie Which turns into this (in my Vita-mix):

vitamix smoothie {By the way, I threw everything into my Vita-mix and took this to work with me}

Making a smoothie with all of that fiber (berries, flax seed, carrots, etc) and protein (from milk and protein powder mostly) will keep you satisfied and takes so little time to prepare.

Vita-mix smoothies can also be made in a regular blender, but it just may not get quite as smooth as with the vita-mix (but still super delicious).

As a busy mom, I can think of 101 excuses for not eating healthy, so I just have to keep doing what works for that moment.

 

 

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Health Benefits of Almonds

There are so many health benefits of almonds.  If you don’t eat them, you should…and here’s why:

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Moms and Mindless Eating

The days I am home with the boys (and not working my part-time job), I have a tendency to do a lot of mindless eating.


Mindless eating can include but is not limited to:

  • Fixing your child a snack and having a little handful of his/her goldfish.
  • Getting a little “snack” from Starbucks when you are getting your coffee while running errands. (FYI – even their new line of de-lic-ious new “minis” are usually close to 200 calories!)
  • Getting a couple of spoonfuls of yogurt while fixing your child a bowl.
  • Grabbing a piece of cheese out of the refrigerator…just because.

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