As spring is approaching, you need to keep your workouts and clean, healthy eating a high priority as part of your schedule, but you feel that you are pulled in 5 different directions (family, work, school, church, volunteering).
This is not the time to take time off from your health and fitness goals. If you don't work out because your schedule is getting tighter, than you will lose all the gains that you have made with:
1. Your weight goals
2. Cardio endurance
3. Muscle strength
You've worked too hard.
Even if that means the kids have to read a book or play DS while you use a workout DVD, or work out at the gym, then that's okay.
It’s important that you have good health and that your family is educated to the fact that doing something that keeps your energy up, benefits everyone in the long run.
Involve your family, especially your children, in a healthier eating lifestyle. Children love to feel valued in their opinions and how they contribute. Allow your children to pick the vegetables for dinner twice a week, encouraging them to pick a vegetable that they don’t eat often, or have never tried.
Create an exercise challenge with a specific goal for the whole family or a group of co-workers to participate in. For example, my 8 year old set a goal to run ½ mile in 10 minutes in 7 weeks. We’ve committed to training three days per week. We are charting our progress and my 10 year olds’ goal is to accomplish the distance in 5 minutes. Training for a goal is fun and turns it into a game.
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Try starting a healthy recipe swap at work. Get your co-workers excited about the fact that healthy eating isn’t boring rabbit food, but meals with flavor and diversity. I swap recipes with a stay-at-home- Dad at pickup from school and he has gotten me to try faro, which I had never done.
Spring is coming! Short sleeved shirts and shorts are just around the corner. You’ve been eating healthy and working out since New Year’s, and maybe before; keep it up.
Be smart. Make yourself a priority. Ask your family for their help. Be creative. Have FUN!!!!
Friday- 03/05/12: Workout Diary
Pure Barre class- 55 minutes
Friday- 03/05/12: Food Diary
Organic steel cut oats (150 cal)
1/2 scoop protein powder mixed in with oatmeal (90 cal)
1/3 cup egg whites (70 cal)
1 cup 0% Greek yogurt (90 cal)
1/2 cup non-fat cottage cheese (55 cal)
1/2 banana (40 cal)
4 oz. chicken, baked (187 cal)
10 oz. salad- organic spinach, broccoli, beets, 1 whole artichoke heart, 1 tbls pumpkin seeds (100 cal)
3 oz. sweet potato (115 cal)
1 oz. fat free feta, ¼ cup black beans (95 cal)
apple, 2 tbls organic almond butter (210 cal)
1 whole wheat, low-carb tortilla (100 cal)
4 oz scallops (95 cal)
1 cup steamed broccoli (26 cal)
1/2 cup whole wheat bow-tie pasta, lemon sauce made with cornstarch, non-fat milk, lemon rind, white wine (160 cal)
1 glasses red wine (100 cal)
TOTAL CALORIES: 1683