Many of my clients are moms who think of September as the beginning of their new year…time to think about themselves again.  Planning a little ahead of time is always a good thing, so let me give you some ideas.

Here it is almost the middle of August, back to school shopping is the most thought about and talked about item on the agenda.  But, as soon as that is finished, it’s time for moms to plan for their ‘me’ time that will be here very soon.

"Me" time consists of the usual pampering:  new hairstyle, manicure, pedicure, facial…but don’t forget about your health!  Begin to plan on eating healthier at every meal, cut back on those summer time snacking habits and start to think about how to add regular exercise to your daily routine. 

Stop buying food for the family gatherings and start buying for the family meals that are meant to be nutritious.  Chicken instead of burgers and dogs…apples instead of watermelon…fresh vegetables instead of salads with dressings high in fat…low fat angel food cake instead of ice cream.  Add in some almonds and veggies with low fat ranch dressing for between meal snacks.

As the weather turns a little cooler, get out and walk.  Park further from the store entrance and spend a few extra minutes walking through the parking lot.  Take the stairs, not the elevator or escalator.  Plan family walks through the park for weekends and evenings before it  begins to get dark early again.

When you’re ready for a specialized workout routine made just for you, give me a call and I’ll be happy to help!

Bookmark

More »

Don’t limit it to cardio either, add in some resistance training by dropping down on a soft spot and doing some push ups or sit ups.  Use a rock or park bench for some tricep dips or step ups.  Get in your calf raises and squats too.  Bring a band with you and wrap it around a tree for some rows and chest presses.  Don’t forget to stretch, too.  Be imaginative and have fun, Spring is short in New England.

Bookmark

More »

Using a pedometer can really be a benefit to getting exercise through walking. Studies have shown that we walk an average of 5000 to 5500 steps per day, and that 10,000 steps per day is where you see the most benefit. 10,000 steps is equal to about 5 miles for the average stride. Just having the pedometer hooked to your belt loop will be the reminder to keep moving, or to take the stairs, or to go out and walk during your lunch break at work.

I advise my clients to keep a log of the information their pedometer gives them at the end of each day. It includes the date, number of steps, miles, calories burned and a space for any notes for that day. The notes area can be helpful to track why there was a significant difference, either fewer or more steps on a given day.

Here are some ways to add steps to your day – remember your goal is 10,000:

• Park in the far back of the parking lot at work, or at store lots
• If you take a bus, get off the bus a few stops before your usual stop and walk the rest of the way
• Take the stairs
• Pace while waiting for meetings to start or while making phone calls
• Get up and walk around during commercial breaks
• Do not use drive throughs, park and walk in – better yet stay away from places that have drive throughs the food is no good for you
• Dedicate a few minutes to walking each hour
• Walk during your lunch break
• Form a workplace, neighborhood or friends walking group
• Make a family habit of walking in the morning or after dinner (or both)
• Take advantage of 5k charity walks so you have company while walking
• Take an extra trip up and down your stairs, just for fun
• Bring your groceries into the house one bag at a time
• Take the dog for a walk, they’ll love you for it. Take your neighbors dog for a walk if you don’t have one!
• Pace while waiting for a meal to heat in the microwave
• Use the lavatory at work that is furthest from your desk

Go ahead, add more bullet points, there are plenty of ways to add walking to your daily life!

Bookmark

More »