- Meditate or Practice Visualization-I like to use the Insight Timer App and will listen to a 5-15 minute guided meditation or visualization to start my day.
- Prayer-You can chose to pray yourself or I have recently found the Holy Bible App to be a great one as it provides me with a verse each day, a video of a priest to explain the scripture in his/her own way, a separate blog post/reading, and then a prayer.
- Read-if you are in a business or working towards Self-Improvement there are numerous books that I could recommend or just take 10-15 minutes to read a book of your choosing.
- Journaling-I personally don't like to journal but have found the 5 minute morning journal to be a good one for gratitude or writing down your 10 dreams each and every day which I heard about through Rachel Hollis.
- Breathe-Take 5 minutes while your coffee is brewing to practice deeper breathing like 360 breathing or you can do this during your meditation as well
- Workout or Stretch-Get the blood flowing with a quick 5 minute workout or this stretch below
It can be really tough to get exercise in every day as a busy mom. You have so many things you have to remember and do that it can be overwhelming to even think of adding one more thing into the mix.
I get it, there are many days I just want to throw in the towel as well and just say I'm going to start tomorrow; but what will that do. It actually takes you one step further away from feeling your best, having more energy, and concurring your day!
So here are 4 things you can begin doing now to help you get more movement in each day; stop worrying about exercise and just move.
You don't need to start off with a 45 minute workout each and every day, but you do need to make sure you are moving every single day; which is why I like to advocate for a 5 minute workout each and everyday. When you have a busy day and you are running around taking the kids from one place to the next, than just squeeze in 5 minutes of a workout to get things started. I promise it will help you to feel better and once you start to feel better you will want to move more.
Another thing you should consider is stacking your habits as this can begin to make big changes as well. There are times each day that you are standing around waiting for something, so use that time effectively. If you are waiting on your coffee to brew-do some squats, shower to heat up-complete counter top pushups, dinner to cook-abs in the kitchen (plank workouts), or while your waiting for your child at dance/soccer/baseball practice-walk around the field or around the area.
Get outside with your family as much as possible. Something about being outside encourages more movement, so go outside for sidewalk chalk and it will turn into hopscotch, throw a ball around, race each other in various ways (turtle race, one legged race, bear crawl race). Life is short, have fun and enjoy yourself.
And for goodness sakes, please stop thinking you have to do a "workout"; movement is just as important so even if you aren't throwing around weights if you are moving and carrying kids/groceries around, cleaning the house, gardening, you are moving and that is key.
If you are struggling with your consistency than I would love for you to join us for our 5 day Fast Fit Challenge or join us over in our FB Community where we offer a different week long challenge each month.
Looking for a quick workout?
I've got you covered!
Here is a 15 minute bodyweight workout you can do to work your whole body in the comfort of your home.
I understand that life as a mom can be busy and you may not have time for a long workout, so I wanted to provide you with a quick and effective workout.
So grab a mat and some water and let's get started!
Ready to become consistent with your fitness routine
Join our 5 day Fast Fit Challenge and let's get started on taking just 5 minutes every day to get a workout in.
As a mom we find ourselves on the floor A LOT! Whether it's playing a puzzle or reading a book with them, cleaning up after them, finding something that fell under the couch, or just getting down to their level more we are sitting on the floor quite often and we may start to feel the aches and pains of this. So I wanted to share a few tips with you on how you can sit on the floor more comfortably, how to know when to move, and what is the best way to sit on the floor.
Planks are a pretty common exercise that are done through many workouts
but are you doing them correctly?
I have seen all kinds of planks out there and I will be honest, some of them are less than desirable and leave me cringing, concerned for that person's low back and core. The purpose of a plank is to strengthen the core but at what cost? Are you compromising your shoulders, low back, and core to stay in the position for a time that is unnecessary?
So today I wanted to share a few things you should be looking for when you are doing plank and one of them is one that I struggle with myself.
Let me know if you notice you do any of these as well and promise me you will practice moving through your plank a little differently in the future so that you aren't hurting yourself in the process.
How often do you sit on the floor?
Most of us sit in a 90 degree position on the daily which makes for sticky hips. If you want to keep your hips young and able to move than you got to use those hips.
Try sitting down on the floor daily to get your hips moving through a fuller range of motion. The more you do this the better and younger you will feel.
If you are struggling to get there or hurt when you do so, shoot me a message so we can talk and I can help you start to feel better and move more!
Are you struggling to create healthy habits? If so, what do you feel like your number one excuse is?
For most people it has a lot to do with TIME! You don't have the time to eat right, do an hour long workout, can't find time to meditate or work on personal development, or stretch at the end of the day.
I get it! Time is your most important asset so I'm happy to hear that you are protecting it and hopefully you are using all of that time currently for all the things that are important in your life, not mindlessly scrolling social media and things like that.
So since you don't have time, I want to help you with creating healthy habits in your life with something I call
Habit stacking (from Atomic Habits by James Clear) is adding a new habit to a habit you already have. We have many, many habits that we practice every day without even thinking about it. Things like brushing our teeth, watching TV, going to the bathroom, getting the mail, driving to work and making dinner.
So, I'm going to provide you with some ideas of how you can stack a new Healthy Habit with a habit you are already practicing. WOOHOO!!! Are you excited?
So watch the video below for some of the ideas I share on how to stack your habits and then let me know in the comments below what you have chosen to do.
One of the largest complaints I hear from mom's is that their wrists hurt. Whether you spend a lot of time carrying your child around, or are getting back into the gym and doing planks and pushups you may have started dealing with some wrist pain and tension.
Our wrists are working OVER TIME and if you haven't been using them as much or are constantly have them in a relaxed position (think typing on a computer) the inside of the wrist can get tight, which causes pain and tension when you begin to work them in the opposite direction.
So I wanted to provide you with some stretches and exercises you can do to begin strengthening those wrists and hopefully begin to ease some of that pain and tension.
Feel free to reach out to me if you have any questions or if you would like help with any other tension areas.
Hot Chocolate Smoothie
When the weather is cooler it can be tough to drink a cold smoothie in the morning which is why I have been enjoying heating up some almond milk and then adding the healthy fruits and vegetables into the blender for a nice warming drink.
This is a sure win and my kids loved it as well. So grab a mug along with the ingredients below for this delicious warming smoothie.
1 cup heated almond milk
1/2 cup cauliflower (to help bind to extra estrogen)
1 scoop chocolate protein powder
2 tbsp cocoa powder
1 tbsp chia seeds
1/8 tsp salt
Optional: 1/2 scoop collagen powder
Blend all together in a high speed blender till smooth.
Movement snacks are designed to be quick snacks of movement you can practice throughout your day to help you get more movement, help you work on your mobility, and provide you an opportunity to move more of your body throughout the day.