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.

How to Use MyFitnessPal for Your iPhone iOS7

Discover everything you need to know about MyFitnessPal for your iPhone to lose weight, reach your goals, and live healthy.

The easiest way to start tracking calories is with MyFitnessPal. Over 1 million people have lost weight using the free calorie counter. MyFitnessPal allows your food and exercise all in one place. This is the app I use to help me monitor my calories.

Can't see the video? Click here

Why you need to use MyFitnessPal

Why Weight Loss Needs To Start With Exercise

"I have no excuse!" said Maria. "I have an elliptical and a treadmill in my bedroom. My husband has the weight machine set-up in the garage. There is even a park by my work where I can walk before going home. I have no excuse."

Maria, like many people, tried losing weight with "diet" alone. She was subtracting foods from her diet, but she wasn't adding anything. She wasn't moving, which kept her from moving toward her weight loss goals.

If you've read Commit to 2%- What It Takes To Start Finding Lifelong Fitness you know what it takes to start losing weight and living healthy. Now it's time to learn why we start with movement and not diet.

Diet alone doesn't cut it.

Have You Ever Seen An Overweight Juggler? Here's Why Not

It's nearly impossible to lose weight if you never learned to juggle.

Here is the secret why losing weight, New Year's resolutions, and most other ambitions fail.

Photo courtesy of http://www.morguefile.com/creative/Penywise

Are You Worth Your Weight In Gold?

Do you wish you could get paid to lose weight?

Has Dubai discovered the secret to inspiring people to lose weight?

Could it be.... GOLD?

Photo courtesy of http://www.morguefile.com/creative/cohdra

How Chuck Lost 17 Pounds And Kept It Off

No supplements. No fad diets. Exercise and healthy eating habits helped Chuck drop 17 pounds. 

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!

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?

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- Thirsty Thursday

I argue that if you live in Houston that 50% air can still hydrate you. Seriously, 100% humidity! 

Someone please find out to see if humidity can in fact permeate the skin and re-hydrate you...  My glass if half empty on that possibility.

Hydration is vitally important for a healthy life. We, as a culture, tend to be dehydrated. While we drink TONS of beverages, many of them do not adequately hydrate us. Water is the simplest, lowest calorie form of hydration...period. 

Signs you are dehydrated:

Hunger. Just finished a meal. Still starving. Or...middle of the afternoon and your mouth is watering uncontrollably. You reach for something sweet or salty. Do either of these ever happen to you? You may be dehydrated. Thirst is often mistaken for hunger. Our mouth waters. We get cravings. We must be hungry. Try drinking an entire glass (or two) of water and waiting 5-10 minutes to see if you hunger subsides.

Headaches. Our bodies are made up of about 57% water. That's over half for those who are still contemplating the full glass above. Picture this- Your body is like a car. A car needs oil to run properly or it grinds to a halt. Your body needs water to keep your bodies parts functioning as well. A car low on oil grinds, slows, and burns. Imagine your headache. Does it burn? I know when I am dehydrated I can feel the grind in my temples. So, keep a glass or bottle of water with you. Drink small amounts constantly throughout the day to avoid the dehydration headache.

Tired. Teaching Physical Education means I am quite active. I basically run 10 exercise class a day. The days I forgot to drink water. I am a slug. I get cranky. Tired. Worst of all, I lose my enthusiasm. I carry a water bottle with me. Always. Usually in my back pocket. Yes, it looks funny. A good friend of mine once told me that when he is hydrated he feels more awake than when he drinks coffee. I believe him. That days I am hydrated, and well nourished, are the days I have to most energy.

The most interesting man in the world says, "Stay thirsty my friends!" For your benefit I say, "Stay healthy and hydrated mis amigos!"

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!

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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The Side Effects of Vegetables In Your Diet

"I don't eat vegetables because they make me gassy."

Is something I would never say. I figure just embrace it. I hear a multitude of excuses for people not eating vegetables. "I don't like them." "I don't know how to cook them." My husband only eats meat and potatoes." Any sound familiar?

Pish-posh. The following is a list honoring the "terrible" side effects vegetables may have on you.

Celery- Nature's answer to flossing- 

Permanently Embedded In Your Teeth! 

Corn- Installs "The Golden Grill" 

...whether you want it or not

Do I have something in my teeth?- Jim Carrey (Ace Ventura)

Carrots- The Car Horn

Noise polluting those around you saying, "Yea, I'm eating healthy and each chomp will let you know it."

Asparagus- Mr. Sticky P

no need for more explanation

Garlic- Vampire (Killer) Breathe

** side-note** Be sure significant other or group also has garlic with you so it is a level playing field

Onion- Nature's Visine

"Gosh darn, Sinclair allergies"

Cauliflower- Cutting The Cauliflower

It may be good for you, but it is sure bad for me!

Spinach- Swollen Arm Attack

I don't want giant bulges on my arms like Popeye....

Nowhere on the list was heart disease, stroke, hypertension, diabetes, or cardiac arrest! (You know, A heart attack!)

When you first start eating vegetables your body will need some time to adjust. You may be stinky, gassy, and/or a frequent visitor to the porcelain throne, but at least you are on the right track toward health. An added bonus is anyone that sticks with you through the bad breathe, crying, and embedded food in your teeth must truly be a great friend.

What other "side effects" have you got for us?

Post them in the comments 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.

Finding Balance for a Healthy Life

Is your shower bipolar?

Photo courtesy of morguefile.com taken by Alchem

What I Learned At Fitness Boot Camp

My first ever boot camp sessions was a success! 

I had the pleasure of leading the 5:00 am boot camp at the Weekley YMCA in Houston. I met some wonderful people, got a great workout, and was able to practice instructing fitness sessions. 

I hope boot camp was as great for everyone else as it was for me because I learned LOTS!

Where Does All The Candy Come From?

I can't ever remember buying candy from the grocery store.If you ask other people they never buy candy either. Who buys all this candy and how does it magically appear in your and my lap at our moment of weakness??? (My moment is 3:30 pm)

10 Weight Loss and Calorie Cutting Tips

Do you want to save calories and eat the same food?

Of course you do! We all do! The trick is to cut the "fat." Get rid of the unnecessary crap that adds calories and keep you from losing weight. Here are ten quick and easy tips to cut calories and help you lose weight.