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.

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.



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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.

The Positive Power of Being Under Pressure

Have you ever been under pressure to meet a deadline or catch a flight?

Was it a stressful, anxiety filled nightmare?

The great news is if you're reading this- You made it out alive! If you're in the middle of it, you'll make it out and be better for it. Here's why...

We are strengthened through our struggles. [Tweet this]

Slow Progress Is Progress

Click pic to tweet!

It's rarely about the one that gets there first. It's usually about the one that remains there the longest.

Hitting the Snooze Will Make You Lose

Are you a snooze button junkie?

Do you lo-o-o-ong for more sleep?

Ooo, how we love those glorious 9 minutes of extra sleep the iPhone gives us when we snooze.

And let's be honest. Who only hits it once?

Snoozes buttons are like Pringles. Once you pop the fun don't stop.

The Toyota RAV4 Commercial Proves They Know All About Losing Weight

Do you ever wish you could wish away excess weight?

Can't see the video? Click here

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

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- #WorkoutBomb

- Mention @Jon_Kidwell

- Take a Vine video of your Workout Bomb

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- 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

5 Minutes A Day Will Change Your Life

Do you watch 5 minutes of commercials a day?

Yes.

Can you find 5 minutes of down time?

Absolutely.

It only takes 5 minutes a day to count calories. Tracking your food intake is a MUST for living healthy. Counting calories gives you...

- The ability to control your weight

- Power over food

- Knowledge about what and how much you are eating

- Insight into foods to eat or avoid

- Discipline... because discipline begets discipline 

Calorie counting transforms the HOPE for a healthier life into a healthier life.

Discover how to count calories here- 4 Steps to Counting Calories...Because Calories Count Whether You Do or Not

What 5 minute activity will you replace with counting calories?

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?

Haters All Up On Your Health

On the path to something great, people gonna hate. Don't exacerbate, just listen and appreciate.

Appreciate the fact that you have something they want. You have the desire, discipline, and drive to change your life. Jon Acuff says, "The minute you dare to stand up and not accept average as your fate, you're going to get some hate." 

The hate is gonna come. That's a fact. You need a plan. 'Cause sticks and stones may break your bones, but words will really hurt you.

How to handle haters:

Don't exacerbate. That makes it worse. Responding to the phrase "You're never going to be able to do that" just isn't worth it. It won't change their mind. They are projecting on you. They are scared they can't do it. Do the only thing you can. Prove them dead wrong! Then go back and help them on their own journey.

Don't retaliate. When someone says to me, "I just don't get how you can eat so many raw vegetables." I never respond with, "I just don't get how you can eat so much processed crap that you have to microwave." Nobody wins. Even though our first instinct is eye for an eye; it is never effective. Try responses like:

"Yeah, I didn't used to, but I started and now I really like them."

"I read on this FANTASTIC website, jonkidwell.com, that eating raw produce was healthy."

"I figure God already cooked them the perfect amount of time."

Okay, don't use the last one. You will come off as pious or snarky. Truly though, didn't he?

Just appreciate. Harder done than said. Look at it this way. If people comment, they notice. A change in your appearance. Behavior. Attitude. You name it. Graciously thank them for noticing. (i.e.- Yeah, I'm really doing my best to be healthy) and leave it at that. **Side note- If this happens in a group someone will ALWAYS interject to dial down the awkwardness.**

On the road to something great, haters gonna hate.

Don't let them determine your fate.

Focus on the goal; you'll do great!

What "haters" have you encountered while living 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.

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

4 Steps For Spring Cleaning Your Health

Dusty. Dirty. Don't Remember Them.

Does this describe your health and fitness goals?

We do so well in January starting new resolutions. The problem is by now they are as unused  and forgotten as that one wedding gift from Aunt Petunia that just meant so much to her. Really?!?!

Just like we do with our house we need to spring clean our health and fitness. We get stagnant and forget what motivated us in the first place. Here are 4 steps for spring cleaning your health.

1. Clear out the Cobwebs- 

Cobwebs are the foods that look bad sitting there and are nothing but a trap. In my pantry these are items like chocolates others gift to us, soda you keep around "for company", or that treat that you just NEED on a tough day. It's time to trash them before they entangle you in their web.

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.