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.

The Positive Power of Pedaling [Infographic]

What is one thing you could do TODAY to change your health?

Be more physically active.

Many of you may not know my Finding Fit journey started on a bike.

Biking is a great way to incorporate more physical activity into your life. You can bike to get around town. Commute to work. Visit the grocery store. Biking is also a great way to get the whole family moving together.

Cycling is even a quick in to the ever expanding hipster culture sweeping across America. Skinny jeans and single speed bikes. I got the first this summer...halfway there.

Benefits of biking for exercise include:

How to Advocate for Activity [WEBINAR]

Do you teach Physical Education?

Are you looking for ways to encourage students to be more active?

Viral Sensation- "Workout Bomb"

There is a new craze sweeping the streets.

The Workout Bomb! What is that you ask?

Think photo bomb with a positive purpose.

A workout bomb is when you surprise someone with positive encouragement during their workout.

A recent study by the University of New Mexico stated that 50% of people starting an exercise program will drop out within the first 6 months.

That's unacceptable.

Spectacular news! Positive reinforcement is the key for people continuing their exercise regimen. So.... now it's up to YOU!

It's time to be that positivity we all need.

Ideas for Workout Bombing

- Drive by a runner roll, down the window, shout encouragement

- Pump people up by referring to them as "Rock Stars"

- Walk around carrying a boom box blasting Eye of the Tiger

- Fist bumps, high fives (especially Full House style), and thumbs up are encouraged

- Give cyclists room to ride....that's all....workout bomb, done!

- Jump in and join them!

What other ideas do you have? Share in the comments

Sharing the Workout Bomb

Twitter

- #WorkoutBomb

- Mention @Jon_Kidwell

- Take a Vine video of your Workout Bomb

Facebook

- Post your Workout Bomb videos, pics, and stories at Jon Kidwell | Finding Fit

- Share, Like, and Comment on Workout Bomb posts

Google+

- +1 any Workout Bombs

- #WorkoutBomb

- Follow Jon Kidwell | Finding Fit to see new Workout Bombs

- Post your Workout Bomb videos, pics, and stories

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!

Support Systems Will Save Your Health

One is the loneliest number. 

Thanks Three Dog Night for a reason to never go it alone. 

Living a healthy life is tough. The distractions are packaged so pretty and they know how to hit where it hurts.

Who can 'deny' themselves all the time? Will power, like a muscle will get stronger... But like a muscle it will also give you out if you over work it. You need a spotter. A supporter. 

Meghan was my supporter in a moment of weakness. A 'buddy' if you will. It was just before lunch and I was starving. I asked for a Dr. Pepper. She straight up said, "NO!" She then reminded me. "You will still be hungry. You always feel funny and get cranky if you have soda. Just eat lunch."
**DING** Food is ready. A delicious turkey wrap. Craving curbed and disaster averted. 

P.S. The Dr. Pepper is long gone. It was eaten by Oscar the Grouch during our spring cleaning.

Here are 2 types of supports that will save your health:

The Crutch: When starting your health journey you need someone to lean on. To ask advice. To hold you up when you're not strong enough to do it yourself. To support you while you learn. This can be a trainer, nutritionist, or friend that knows what their doing. The stigma of a crutch a sign of weakness or being negatively enabled by someone is preposterous. A crutch is not always bad. When you're injured you need a crutch to allow your injured part to rest and heal. When beginning you need a crutch because you can't always stand on your own.

The crutch is temporary. Eventually, you need someone to walk with side-by-side.

The Buddy System:

I had a buddy when I battled my soda craving. A buddy must tell you, "NO!" Your buddy can't be the friend that says, "Go ahead, you've worked hard, you deserve it." We are told that enough. The buddy system is most effective when both people involved are working toward goals and can support one another. Two friends, husband and wife, coworkers. Two people that can keep each other accountable. Praise and admonish. Cheer and chastise. Motivate and deter.

Whether you preach and teach health for a living or are fighting to lose weight we all need support. Find someone that can be your coach, your cheerleader.  A crutch when you need support. A buddy you can always count on.

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- Try It Tuesday

Try it Tuesday! You never know you may just like it!

I am not saying try Life cereal. I am saying try something NEW!

We often get stuck in a rut. I am no different. I eat the same foods. (Turkey "re-thought" sandwich every day!) I even get stuck creating the same exercise routines for my boot camp every now and then.

The other day at boot camp we tried something different. Something radical for this tenured group. We incorporated super high intensity interval training. The workout included jogging with sprint intervals, full-body combination exercises, and intensity bursts of 30 seconds with a 10 second rest. We did this for 1 hour. (Want something to try today- Jumping jumping jack- do the entire jumping jack while in the air. We did it. So can you!)

I have to say I was nervous that people would quit. Or hate it. Or worse, hate me. I was dead wrong. They LOVED it. My wife and I (the instructors) were thanked and applauded that day more than any other. Since then we have tried to increase the workout intensity and vary the activities and each day elicits the same response.

We all have some recipe, some fitness class, or some activity we want to try but are too....apprehensive. Well, today is the day. Try It Tuesday means you single out the one thing you want to try today. (Mine will be--- Radishes) You never know you may like it; just like Mikey.

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

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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?

The Scary Scale

Is this what you see when you step on the scale in the morning?

Picture courtesy of Carla Wardin. The Reaper courtesy of her boys.

Fitness Brings the Family Together

Does your family sit or are you fit?

4 guys, 1 jog, and an appetite conversation

Do you think guys talk about appetite, metabolism, and weight like girls do?

Oh no... Of course not... Guys just don't care... They are too stubborn/proud for a diet.

WRONG!

We (men, including me) are just as bad as the ladies. And...that is a good thing.

Just last week at boot camp I was jogging with 3 other men ranging in age from 26-45 years young. The topic of conversation. Food. Not BBQ or Pizza and beer but how our appetites have increased as boot camp progresses.

I shared with them that is because of their lean muscle mass and how it works like a furnace. A hotter furnace burns through coal faster like a leaner, more fit body needs more food for energy.

We talked about snacking, time of day that is best to eat, and that a daily calorie deficit means you lose weight.

We have other signs and languages that females may not be up on yet.

I feel fat in these pants said by a women translates 100% into a guy unbuttoning his pants while sitting on the couch.

I'm bloated's translation is a guy wearing gym shorts and a hoodie and either 1. Passing gas or 2. Saying "Ugh" A LOT!

I need to go on a diet translates to us asking for some "new meals", packing our own lunches, trying some diet/lite product, or just not eating.

So, as you can see, we guys have a lot to learn but we do think about it, talk about it, and try it. We need and want to be healthy just as much. We just express very different. Usually with short words and "body language".







"Body language" is code for burping and farting.

Looking for a sign?!

Do you ever ask God to send you a sign?

"Please, God, just send me a sign so I know what to do."

Photo courtesy of morguefile.com taken by tira25

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?