The power of what we tell ourselves has a strong affect on how we feel.  Start telling yourself positive messages and you’ll start feeling better.  I encourage my clients to creat positive self-statements in the form of “I am” and repeat them out loud.  For example, every morning and every night repeat 10 times “I AM FIT!”  Soon you’ll notice that you feel more fit, and you’ll start taking the actions to become more fit.

It’s so important to get your zzzz’s because lack of sleep can effect your mood, your health, and your waistline!  Lack of sleep results in an increase in irritability, loss of concentration, and lowers your immunity.  On top of all that, when you don’t get enough sleep you’ll be more likely to crave quick pick me up foods which are high in calories and in fat.  So now you have a good excuse to take a cat nap or go to bed early!

Isn’t it funny, before you had a baby you felt like there was a lot to do, and now there REALLY is a lot to do!  It can be truly overwhelming, especially if you’re a first time mom, your baby is an infant and he or she is nursing.  The key to reducing overwhelm is to carve out periods of time just for you.  Even if you read a book, paint your toe nails, or take a nap while baby is napping, it’s for you!  Just know that everyone needs “me time”, and that by taking some me time at least once a day you’ll be a better mom.  You’ll have more patience, have less stress, and experience more joy.  So put down your to “do” list and get some me time!

If you want to get fit the key is to be consistent.  Once you get on a pattern of exercising and eating healthy (not depriving yourself…there’s a difference!) your body will actually crave healthy food and exercise.  It only takes about 2 weeks of exercising 3-4 times per week for 30- 45 min. for your body to crave exercise.  The reason why your body will crave exercise is because exercise creates feel good hormones called endorphins.  Also once you start eating healthy consitently every day for 2 weeks your body will desire less junk food because you’ll be getting the right amounts of fat, protien, and carbs that your body needs so you’ll desire less quick pick me up foods such as high fat sugary foods that temporary satisfy you, but ultimately leave you feeling even lower in energy.  So start today with exercising consistently or eating healthy (or both) and you too will notice a difference in how you feel (and look)!

You may be overwhelmed with the mere thought of starting an exercise program.  If so, you’re not alone.  I help my clients get beyond the overwhelm with “mini” goals.  I tell my clients to set “mini” goals such as walking to the light post.  The next day I encourage my clients to go to the next marker such as the second light post.  By the end of the 4th day my clients have meet 4 markers and have walked 20-30 min.!  This “mini” goal is manageable…a good baby step towards the ultimate half hour ongoing goal.  So set “mini” goals and you too will be covering quite a distance before you know it!

I know there are a lot of times that you don’t feel like exercising…especially when you’re pregnant, but now more than ever is when you need too!  In your first trimester you may feel nausea.  I’ve found that light exercise actually reduces nausea!  Not convincing enough?  What about this…the fitter you are during your pregnancy the easier your labor, your recovery, and the quicker you body bounces back!  Start off slow with the exercise of your choice.  I highly recommend walking, swimming, and prenatal yoga.  Work up to 4-5 days of consitent exercise for 20-40 min. and notice the difference in how you look and feel!

So you’re wanting to lose a little weight, but you don’t to deprive yourself? You don’t need to deprive yourself, just cut back on the extras.  Ask yourself if you REALLY are hungry, or are you eating more because it tastes good? Cutting back on that extra portion can omit up to an additional 300 calories or more, plus you’ll reduce your chances of feeling too full and or bloated.

It’s common to feel “big” during the third trimester.  You may experience water retention, bloating, and more physical discomfort.  I highly recommend swimming or water exercise.  In the water you’ll feel weightless and light- what a relief!  Also, movement through the water will relieve pressure normally placed on your joints and muscles which will relieve discomfort typically felt in the low back and buttocks.  Take advantage of the hot summer months and take a dip in the pool…your body will thank you!