Being a mom can be very overwhelming, exhausting, and stressful. A great way to ease your mind and get in great shape is through yoga. When done consistently you will notice a difference in your body. You will feel taller and longer because yoga literally lengthens the muscles and gives you a deeper awareness about your prosture (i.e. “stand up straight!”). Yoga is also beneficial for your mind and spirit because there is an emphasis on deep breathing and focusing inside. When you complete a yoga class you’ll feel more balanced, refreshed, and calmer. So go ahead give it a try!
Often we’re rushing in the morning with last minute projects and getting our kids ready- there’s no time to eat breakfast. But you must eat breakfast if you want to lose weight and more importantly feel great. Breakfast is literally “breaking the fast”. You haven’t eaten all night and when you wake up it’s time to start your engine going (your metabolism). By eating breakfast you’re fueling your body and you’ll notice that you’ll have more energy and a stable mood. If you don’t eat breakfast you’ll more likely over-eat at your next meal and you may be more irritable.
Do you feel overwhelm you when you think of preparing healthy food? Believe me it doesn’t have to be hard to make quick, simple, healthy and delicious meals. One thing I do to make it easy is to shop for a few necessities in bulk at Costco. Here’s on my shopping list (besides baby wipes!): organic spinach, carrots, frozen salmon, avacado, frozen chicken breast strips or “naked nuggets” (also great for kids!), balsalmic vinegar, olive oil, and Kashi Go Lean Crunch cereal. I love large spinach salads topped w/ chicken breast, avacado, carrots, feta cheese, and homemade dressing…well kindof homemade-”Good Seasons Italian dressing packets” are delicious mixed w/ balsamic vinegar and olive oil.
Sometimes clients share their frustrations about a sudden spike in their weight. They say they don’t know what happened, they weren’t doing anything different. That’s when ask, “Where are you in your cycle?” Depending where you are in your cycle you may experience more bloating (i.e., carrying extra water weight). So before you decide that your weight loss efforts aren’t working assess where you are in your cycle.
This morning I found myself really craving protien. I was hungry and it was only 10 a.m.! So, I did what I teach my clients, I ate what my body was craving, eventhough it was only 10 a.m.! I had about 1/4-1/2 can of tuna mixed with light mayo (all by itself) and my craving was gone and I felt great! Two hours later I was hungry so I had a 1/2 a turkey sandwich w/ avacado on oatnut bread w/ spinach leaves and strawberries. At 2 p.m. I felt a twinge of hunger (yes, again!) and I had a handful of walnuts w/ dark chocolate chips. The result- I’m satisfied and energized.
Eager to lose weight many times people over train and the end result is extremely sore muscles and in some cases injury. When this happens people quit exercising all together. So be sure to listen to your body and take a couple of days off to allow your body to recuperate. Also start off slowly with 10 min., then 15 min., slolwy working way up to 30-45 min. of cardio 3-5 x per week.
Are you wanting to lose weight and keep it off? If so, one of the worst things to do is to count calories. Counting calories will make you overly consumed with food, and will likely cause you to deprive your body. Instead of counting calories learn to listen to your body and fuel it with food that will give you the energy you need. Counting calories is short term, learning to recognize your body’s hunger cues and nourishing your body will last a lifetime.
Many people understand that in order to lose weight they need to keep their bodies hydrated so they don’t mistake thirst for hunger, but many people don’t realize that coffee, soda and tea won’t hydrate your body. In fact both coffee and tea are diuretics and will dehydrate your body. Soda is filled with artificial ingredients and sugar which goes against your weight loss goals. The one sure way to keep your body hydrated is to drink plenty of water. Keep a water bottle on hand at your desk, bring one in the car, and where ever you go and take sips all the time. Quickly you’ll realize how much your body needs water, and you won’t believe you ever went without it.
Are you wanting to lose weight but feel tempted by something sweet after having your meal? Did you know that eating dessert can add up to 500 additional un-wanted calories? One sure way to get rid of your sweet tooth is to brush your teeth after you eat. The flavor of toothpaste along with having clean teeth will likely vanish your desire.
Ever heard the saying, “Our eyes are often bigger than our stomachs”. What this means is we’re often looking at food and wanting more, but our stomachs are full. To ensure that you don’t over eat do what I call “the full test”. After you eat your first portion of food, walk away from the table and get a glass of water. The simple act of stepping away from the table will help you access if you’re still hungry, or if you’re eating more because there’s more available. Drinking a glass of water prior to taking another portion will fill up your stomach a little more (plus hydrate you) and you’ll be less likely to have a second helping.
