Help! I'm A Busy Mom Trying To Make Time To Exercise

We all know we should make time to exercise. So, why is it so hard?

Yesterday, I had the privilege to talk to a lot of people about exercise.  The #1 struggle people shared, especially moms, was even though they knew they should exercise they struggled to make time for exercise.

Setting aside time for ourselves is so difficult. We feel guilty. We feel selfish. We feel like we are neglecting our families, our friends, our jobs... our obligations. 

"We can't truly serve others unless our needs are met first."

That's a tough pill to swallow. Here is the best way to carve out time to exercise and some tips on how best to do it.

3 Steps To Delete Stress From Your Life

Is stress a constant struggle?

Do you shutdown?

Can it really be deleted?

Yes...and...

Go All In, Be Healthy, Enjoy The Thrills

All the greatest thrills require all out commitment.

Think about it.

Our thrills for committing started when we were 10 months old. We let go of the table and walked. Moved all on our own. Freedom. Independence. A brand view of the world. We became walkers by committing 100%. Letting go and going for it.



http://morguefile.com/creative/sideshowmom

3 Tips For Keeping Your Commitment To Exercise

"I'm just so busy!"

"I was going to do it, but..."

Staying committed to exercise is tough. No doubt about it. Sheer willpower just doesn't cut it. Check out this video and learn 3 powerful motivators that have helped me stay committed to exercise.

Can't see the video? Click here

Did you catch my blunder? Hint it's near the end.

Slow Beats Stopped Any Day

Are you intimidated by Jillian Michaels, P90X, and Insanity?

Are you overwhelmed by the plethora of workout choices? So much so you don't do anything?

It's like the story of the "The Dog In The Farmer's Well". The dog managed to get stuck in the well. The farmer could not see any solution for helping the dog out. He decided to bury the dog. (Sad, I know.)

How to Create a Monthly Exercise Calendar

Do you struggle with exercising consistently?

Are you more successful when you have more structure in your life?

Creating an exercise calendar will cut down on skipped workouts. The calendar will save time so you don't waste time deciding, "What should I do today?" Using a calendar to plan workouts is an excuse eraser. 

Happen to your life instead of letting life happen to you.

Want this calendar? Scroll down to discover how to get yours for FREE!
Trouble viewing the video? Click here

Lose 25 Pounds in 5 Minutes!!

Do you want to lose 15-25 pounds as fast as you can?

I know the absolute fastest way to lose weight...period!

Cut off your leg!

SAY WHAT?

If your only goal is to lose weight the quickest way to do that is to remove part of your body. Obviously this is not practical or condoned by ANYONE...EVER!!

 Weight loss and improved health comes from focused and intentional action toward a goal. The problem is....

We need to restructure our health goals. We should ask- 

Why is our goal to lose weight?

- More self-confidence

- The ability to engage in activities we can't do right now

- Sick and tired of being sick and tired

- (insert your reason to live healthy here)

Physical appearance, swimsuit season, and athletic ability will all fade away. Focus on the true reason for your desire to find fit and live a healthy life. The WHY behind the weight loss.

What is your WHY?

Want to know more about how to live healthy, lose weight, and find fit in your life? Subscribe to Finding Fit!

How to Say NO to Cupcakes

I am offered 575 cupcakes a year! ...And I say NO!

Let me elaborate.

I am offered 575 cupcakes a year, by elementary age children, ON THEIR BIRTHDAY! ...And I say NO! Am I a jerk? Not at all. I do it very politely.

"Happy Birthday! Ooh... For me? That is so nice. Thank you, but no thank you I am going to pass. I hope you have a fantastic birthday!"

I didn't start this way. I said yes to all of them. I felt like I was denying there happiness. I felt like accepting the cupcake and scarfing it down before they left was the way to celebrate and acknowledge their day of birth. They also came 45 minutes before the end of the day when I was tired and hungry. I think dessert foods knows when we're weak. Two years ago I gave them up. I decided I would say no to all the cupcakes. I realized the taking of the cupcake didn't make them happy. It surely didn't make me happy. The acknowledgement of the individual and not the food made them happy.

Don't sacrifice your health for someone else's happiness. Of course one cupcake will not make you fat. It is when eating cupcakes becomes the norm rather than the exception that it becomes a problem. That is what happened with me. Learn from my mistake. Carve your line in the concrete. Make it permanent. Decide you are going to stick to it. Your cupcake may be donuts at the office, candy from a co-workers desk, or another round of drinks. You don't need to evangelize your healthy decision. People will notice anyway. Be polite. Be consistent. Be happy and proud of the personal willpower you display!

172500 reasons to say no. 172500 is the number of calories in 575 cupcakes. That is 49 pounds! Burning 49 pounds of cupcakes requires 183 hours of running an 8 minute mile A YEAR! Still struggling with resisting the temptation? Lay out the numbers. Calculate the calories in the food via MyFitnessPal. Compare the food calories with the amount of exercise needed to burn them off. I've always said it is faster and easier to eat pizza than it is to burn one off.

Plan for the parties. I am not the Great and Powerful Oz behind the curtain saying "NO" to everything. I indulge in moderation. You can too. Just be intentional. Exercise longer or harder to allow yourself more wiggle room. If there is a party, plan your meals accordingly. Celebrations, birthdays, and holidays are not the norm. Plan ahead. Failing to plan is actually planning to fail. At the party scan the scene. There will be food you really want. Some food you don't. Eat the food you want, then walk away. Parties are a time to celebrate someone or something. Celebrating them doesn't have to mean eating all their food. You can celebrate them with praise, attention, or gifts. (When you attend my party best bring all three to be safe.) Don't steal the show with any health evangelizing. Hold a private party, for one, in your head and celebrate your healthy decisions.

Limits and boundaries are crucial in every healthy relationship. Especially your relationship with food. Decide what matters to you and what you can do without. Live out your decision. Saying no is not hurting others. NOT saying no is only hurting your health. Saying no is not the end of the world; it is the beginning of finding fit.

What is something you say "NO" to?

Share a situation where you said "NO" and survived.

Working On Your Fitness??

Are you working on your fitness or your sitness?

-Jean Blaydes

What are you doing to 'find fit' today?

Healthy Texas Week- Fitness Friday

Fitness is a state in which you live.

The State of Texas Fitness Flag

Your state of fitness is earned through exercise and proper nutrition. Here are 3 steps that will help you improve your current state of fitness. 

Count your calories. If you out spend your income, you go into debt. If you eat more than your body needs, you gain weight. 5 minutes of simple math can change your life. If you need help learning how to count calories check out my blog post on counting calories. I great app to help aid in counting calories is MyFitnessPal. 

Move. Are you working on your sit-ness or your fitness? If you work at a desk use half of your lunch to walk. Join an exercise class. Take the dog for a walk. Engage in exercise during commercials on T.V. Ride your bike. Use your body to produce motion and you will feel better, sleep better, and find a higher level of fitness. Need more ideas? Check out Healthy Texas Week- Move It Monday. 

Purge the Processed. Dump it in the trash. Momma always said, "It looks better in the trash than it does on you." She was right...like usual. Instead, purchase produce (fruits & vegetables), buy lean meats from the fish, meat, or deli counters. Shop for food that is not processed or minimally processed. Less than 5 ingredients. If it contains an ingredient you can't read or isn't real it isn't worth buying. Pretty much avoid everything in the middle of the grocery store. Stick to the outside. Try living processed food free for 2 weeks and witness the change in your health and fitness.

It has been my pleasure to blog through Healthy Texas Week. If you want more information on It's Time Texas or ACTIVELife check out their websites. (I linked to them.) I hope you enjoyed Healthy Texas Week as much as I did. But don't stop here. Let Healthy Texas Week be the first week on your journey to Finding Fit for the rest of your life. 

Healthy Texas Week- Workout Wednesday

I debated what alliteration fit the Wednesday title for Healthy Texas Week.

Walk Wednesday- Not enough oomph.

Wellness Wednesday- To drab and vague.

Wine Wednesday- Definitely not.

Water Wednesday- Water; so important, not a fit for Wednesday (Tune back in tomorrow for Thirsty Thursday!)

There was only one left. Workout Wednesday. Not any workout. A special workout. I give you the workout from last week's boot camp.

For this workout do the exercises as fast and as intense as possible without sacrificing form

Warm-Up (30 seconds each)

Butt Kicks, Walking Toe Touches, High Knees, Arm Circles, Mountain Climbers

Workout

For this workout do the exercises as fast and as intense as possible without sacrificing form

Jog 200 meters

Sprint 50 meters

Walk 25 meters

(I will reference this as jog, sprint, walk)

Box step up and down into push-up. One motion.

20 seconds, 10 sec. rest, 3 reps

Jog, Sprint, Walk

Plank Jack

20 sec., 10 sec. rest, 3 reps

Jog, Sprint, Walk

Lunge Jumps

20 sec., 10 sec. rest, 3 reps

Jog, Sprint, Walk

Plank Twists

20 sec., 10 sec. rest, 3 reps

Jog, Sprint, Walk

Jumping Jumping Jacks

20 sec., 10 sec. rest, 3 reps

Jog, Sprint, Walk

In and Out Abs (plank position, jump legs in and out)

20 sec., 10 sec. rest, 3 reps

Finish with a good static stretch.

Try the workout and tell me what you think. Intimidated to try it? Think back to our Try It Tuesday. You can modify this workout. You can do it at your own pace. Just workout this Wednesday. Have another workout lined up for Wednesday? Do it, you won't hurt my feelings. Just incorporate a workout into your week whether it is Healthy Texas Week or not.

This week I will post every day in honor of Healthy Texas Week. Each day will have a new health and fitness theme. Healthy Texas Week is an initiative by It's Time Texas for which I am a Health Ambassador. They are doing amazing things promoting health and fitness in Texas and especially Texas schools. So get up, get active, and encourage your friends and family to do the same. Have them swing by Move It Monday if they need some ideas. In closing- 

 Move more, Eat better, Live well, and Find Fit!

Healthy Texas Week- Move It Monday

Movement can be done anywhere, by anyone, at any time.

No joke. I see kids all day that literally can't sit still. Many of us can't sit still. If I am sick for any more than one day at a time I go nuts. Movement is a part of life. Movement is a foundation of fitness.

Moving- Causing or producing motion. (dictionary.com)

Engage in an activity today that will get you moving.

Via your feet- Walk, Run, Hiking, Taking the stairs, or Dancing

Riding on Something- Cycling, Surfing, Rollerblading, or Skateboarding

Full-body Fitness- Exercise class, Boot camp, Sports, Wrestle with your kids

Out of the Ordinary- Trampolining, Ultimate Frisbee, Commercial break exercises (EVERY commercial), Using a Skip-It

But seriously we had a Skip-It tournament at work last year.....crazy hard exercise.

So whatever your fancy; Find something. A fit and healthy life will never come find you. You must move and make it happen!

This week I will post every day in honor of Healthy Texas Week. Each day will have a new health and fitness theme. Healthy Texas Week is an initiative by It's Time Texas for which I am a Health Ambassador. They are doing amazing things promoting health and fitness in Texas and especially Texas schools. So get up, get active, and encourage your friends and family to do the same. Have them swing by my blog if they need ideas. In closing- 

 Move more, Eat better, Live well, and Find Fit!

What It Would Look Like If Dave Ramsey Taught Health Instead Of Finance

Dave Ramsey is known for helping millions get out of debt, manage money, and build wealth. Well that, and cutting up credit cards with a giant pair of scissors. He is an amazing teacher, speaker, and author. His ability to simply state the complex financial troubles we deal with is genius. He has built an enormous empire around coaching people. What if he would have coached on a topic besides finance. What if Dave Ramsey was a health and fitness coach?

Here is what I think Dave Ramsey would teach if he were a health and fitness coach:

- The Total Body Makeover. Is the name of the book he would write. He would walk people through the 7 Baby Steps necessary for losing weight, building muscle, and living like no one else. 

- Create a zero-based calorie budget. This is first because you need to know where you stand. Find your Basal Metabolic Rate (BMR). Figure out how many calories you need to survive each day and eat within your means. Every calorie has a name, on paper, each and every day!

-The Weight-loss Snowball. Now that you know how much you have to eat it is time to start dropping weight. Rice and beans, beans and rice. (His saying-but it kinda works). Fruits and veggies and lean proteins. Hold a garage sale for all your unhealthy food. Or, throw it in the trash! Eat less, exercise more and do WHATEVER you can to create a 500 calorie deficit each day to maximize your weight loss.

-Be Gazelle Intense. You wanna lose weight and live healthy? You need to be mad. Mad at the fast food. Upset with Hostess. Mad at the T.V. for its addicting shows that waste my time. You need to work so hard that you think that cheetah chasing the gazelle is a heart attack or diabetes chasing you. On second thought, why don't you eat like a gazelle too! (It's plant based, like our diet should be for the most part).

-Trash the Processed Foods! Dave cuts credit cards. Can you imagine Dave Ramsey running around on stage with a GIANT trash bag?

I can. He would be calling for processed purge-ery! Throw me your Twinkies, your soda, your potato chips. Toss out your Takis, your candy, and your ice cream. The interest they charge is ridiculous! You eat like that and you will lose ALL interest in being healthy.

-God's and Grandma's Way of Living Healthy. "Do you not know that your bodies are a temple of the Holy Spirit...Therefore, Honor God with your bodies." (1 Cor. 6:19a & 20) (I know that it is out of context and is actually about sexual immorality, but that doesn't mean God does not want us to treasure and take care of the body he gave us.) Dave would remind us that Grandma would only go out to eat for "special occasions." Back then they ate whatever grew in the garden or they raised on the farm. Grandma also cooked and baked...everything.

- Eat like no one else, so later YOU CAN EAT LIKE NO ELSE! Dave always lifts you back up after tearing everything you know down. He would instill the hope that once you learn to manage your eating and have discipline in your diet you too can enjoy the "finer" things in life...in moderation, of course.

Dave's Fitness Peace University isn't that far off the mark. In finance and fitness you need live on a budget, plan ahead, and enjoy things in moderation. I respect and look up to Dave Ramsey and his organization tremendously. (I have personally taken his class, read his books, and am well on my way to Financial Peace) The best thing Dave and his company do is provide HOPE. I hope to provide that same hope for people starting or struggling with their health and fitness journey.

Do you have anymore Dave-isms that apply to health? 

Share them in the comment section

Like what you read? There's more to come... Sign up to have Finding Fit delivered straight to your e-mail.

 @Jon_Kidwell on Twitter                           Finding Fit on Facebook

Tips For Staying Healthy In A Busy Life

Do you ever have a week where you are fighting to stay above water?

This week is one of those weeks for Meghan and me. (Thus the limited blogging.) Morning boot camps, extended work hours, and evening activities made this a whirlwind week. It seems like these weeks happen more often than not these days. They can't be an excuse to skimp on your health. Your health and fitness actually energizes you through the turmoil.

When you are busy the temptations roll in. Sleep in. Skip the exercise. Drive-thru on the way to work. Drive-thru on the way home from work. Vending machines. A night cap. And the list goes on... Set yourself up for success by practices these healthy tips for a busy life.

Pack the night before. My fridge is PACKED full of containers. Yogurts, sandwiches, veggies, and fruits. It is so much easier to grab and go in the morning. Preparing all that food in the midst of the chaos is ridiculous. What if you can't pack food every day? I pack enough carrots, celery, and almonds on Sunday night to last me the week. When you pack the night before you pre-plan your calories. You save time and frustration in the morning. 

Schedule your workout. First, I would recommend you workout in the morning. Working out in the morning gives you more focus and energy for the rest of your day. When you feel short on time it is hard to fit in a workout, even if it is first thing. So, schedule it. Make a calendar. Set an alarm on your phone. Have a friend call you to keep you accountable. Sign up for a class. Skip your "guilty pleasure" show (mine is Hawaii 5-0..dangit I said it) and go to sleep earlier. The morning workout kick-starts your metabolism and mood for the rest of the day.

 If you are ready this chances are you are busy. I leave you with 2 powerful tips. Try them in your life. See if there is a difference in your mood. See how 2 little things can greatly impact your health!

What "health under pressure" tips do you have for people with a busy life?

Grandma and Grandpa Got Health

Think of your grandparents...Were they healthy?

These stories amaze and inspire me. I hope they do the same for you.

My grandfather, Arthur Bathje, died when I was in 7th grade. I found out years later that he was more of a fitness fiend than I knew. Grandpa ran 3 miles every day. I never would have guessed. By the time I woke up he was sitting on the porch and drinking coffee. He knew the importance of fitness and starting his day with a workout.

My grandma, Irma Kidwell, and my grandma, Carol Wardin, (My wife's grandma) both worked on the farm. They either grew up on the farm or married a farmer. This means they picked, hoed, stacked, and milked with rest of the family. They still prepare meals from scratch and they never stop moving. Both of these women are over 80 and continue to be more active than most young adults each and every day of their lives.

Karl Mueller, my wife Meghan's grandpa, was a portrait of health and fitness. He boxed in the Navy, was a professional golfer, and golfed (better than me) well into his 80's. I recently heard a story about how boys were scared to come and date the Mueller girls because they feared Karl's strength. The strength of legend. He once flipped a Coke machine end over end because it was broken and he'd had enough. All I know is that is amazing and when I met him, in his 70's, his handshake still put a hurtin' on me.

Less brute strength, but equally as effective is my grandma, Shirley Bathje. She is beautiful and much more youthful than her age would suggest. She is a walker. She walks the mall. The beach. The block. Whatever. Last summer at 75 years old she spent two weeks in Europe walking all the major cities. She is determined to keep going and has the stamina to do so.

The qualities that make grandma and grandpa so healthy-

• Active lifestyles outside and away from the T.V.
• Food made from scratch
• Hobbies that involve health
• Vacations where they did something (fishing, swimming, camping, walking, etc.)
• Proper portions of food

They don't do fad diets or insane training programs. They live(d) healthy by living each day engaging in the small, mundane, and simple activities that provided AMAZING results over time.

Do you have a grandparent story? Share it!

Brag about your grandparents in the comment section

Moves: The New Fitness App in Apple's 10 Apps That Wow

Looking for an app that works like a pedometer?

I just found a new fitness app on Apple's 10 Essential Apps That Wow. It's called 'Moves'.

Let's check out what it does!

How To Fight Your Negative Internal Monologue During A Workout

Does your inner monologue ever try to make you quit a workout?

Worse yet, does it try to make you never start?

Fitness Brings the Family Together

Does your family sit or are you fit?

Finding Balance for a Healthy Life

Is your shower bipolar?

Photo courtesy of morguefile.com taken by Alchem

Why You Should Use The Map My Run App

Do you ever guess how far you run?

Did you know 25% of us overestimate our exercise?