What is Mum Guilt?

This I feel every single day, every single hour, every single minute.

Often we over criticize ourselves, even more so when we are mothers or carers or when we are older. And often we need articles to remind ourselves to love our own heart and nourish it with goodness so that it can draw out and reach out to others.

Enjoy, thanks bobux!



Rebecca Taylor from Taylor Made Ramblings uses her trademark wit to discuss 'Mum-Guilt'. Yes, you know the feeling. That nagging suspicion you could be doing something wrong. Find out how to give it the boot and be a better mother for it today!

WHAT IS MUM-GUILT?

I'm sure I don't need to explain to most readers what mum-guilt is. Even if you are not a parent yourself, it's fairly self-explanatory.

I also feel I should be more inclusive and name it parent-guilt, but without sparking controversy, I do sense it’s something that mums experience more than dads...

Mum-guilt is that internal voice that criticises everything we do and don't do as a parent. It constantly goads our every move, comparing us to others or to our own idealistic self.

If it’s muted during the day whilst you are busy, you can be certain it’ll appear again at night to remind you of all your faults and imperfections.

Phrases such as these frequently whizz around my head:

'You really shouldn't put the television on - it's not good for him and it is selfish of you wanting him distracted whilst you cook the dinner in peace.'

'You didn't make that pasta sauce from scratch for dinner - you're pumping him full of additives and chemicals and he'll get used to the taste and never want homemade again!'

'You're useless at messy play and arts and crafts. You never do it because you worry about the mess. You're lazy. It's depriving him of vital developmental experiences.'

Sound familiar? I could go on and on about feeling guilty for wanting some time to myself, for not making a meal from scratch, for taking the little man to the soft play centre (again) because I couldn't face being creative at home.

As alone as we can feel, especially during difficult times, these worries are universal. The more we talk to other parents, the more we realise how much we all worry (even those who may appear calm and collected).

And often, just talking about it can help. Having an outside perspective can reassure us that actually, we are doing a good job.

WHY WE HAVE IT?

So why do we experience guilt? Because we care. Nothing can prepare us for the love and responsibility we feel when we have a baby; it is overwhelming!

We adore these little creatures more than anything in the world and we want to provide the very best we can for them emotionally, physically, and materialistically.

Yet the accompanying pressure is immense, and although everyone is different, I am yet to meet a parent who doesn't experience it to some extent.

I sometimes feel like I'm in a high-intensity fitness class! I am striving to do my best, to be the best, and it is exhausting, rewarding and sometimes fun. Yet I neveram the best. The instructor presents the model of fitness, the lady next to me can jump higher, the man behind can run faster...but I keep trying. I might momentarily pause but I never give up...

It is because we care that our expectations become unrealistic and we become susceptible to guilt. If we are always focusing on the goal, we forget all that we doachieve.

Furthermore, external pressures and influences don't alleviate the problem. We see the 'super-mums' on social media and hear those around us listing their accomplishments.

They might proudly announce that their little one is fully potty trained at eighteen months whilst my two-year-old will quite happily sit in a poopy nappy until someone notices! Or they will post mouth-watering photos of their latest culinary delight. And we constantly read what we should and shouldn't be doing with our child and so the guilt continues....

FOCUSING ON THE POSITIVES

We need to politely tell our inner voice to hurry back to where it came from; to stamp out the negative dialogue and give the boot to that guilt...

If we can say we fed, watered, washed, clothed and attended to the emotional needs of our children, then we are doing a great job!

I often feel guilty if I haven't made dinner from scratch, but actually, there are half a dozen meals in the freezer that I have made myself, or berate myself for offering a biscuit as a snack, when he had porridge, fruit and yoghurt for breakfast.

Other times I feel bad because he has been watching CBeebies all morning as I get things done. Again, I should focus on the fact that this isn't the norm and he played outside the other half of the day. (Furthermore, television isn't negative per se. He enjoys it and even seems to learn from it.)

It's a case of balance, balance, balance, accepting our limits and acknowledging our achievements.

The sooner we start being kinder to ourselves and praising our achievements rather than magnifying our shortcomings, the sooner we can be free of guilt and enjoy being a parent.

After all, if we are happy, our children are happy. Sometimes we just need to stop thinking altogether, to stop evaluating and assessing, negative or positive, and justbe (something I have written about extensively in my Mindful Mondays series).

Learning to live in the present and focus on the now is essential. We mustn't feel guilty for feeling guilty. We are only human and relinquishing guilt really is rather refreshing.

Give the boot to guilt, evict the judge, and ditch the jury. Instead, be kind to ourselves. This is, in turn, the kindest thing we can do for our children.

Do you suffer from mum-guilt? Do you have ways of dealing with it? Or perhaps you are a dad - what is your view on it? We would love to hear from you.

Posted in: Lifestyle

By Rebecca Taylor

Rebecca is a lifestyle, parenting, travel, health and fitness blogger. Head-in-the-clouds musician, singer, and teacher writing about life and her busy thoughts over at www.taylor-made-ramblings.co.uk.

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Moms on the Run - How soon is too soon?

Very very important article for those moms who just gave birth. And no two mothers are the same. Never.

From fitnessnetwork

The media loves reporting on celebrity mothers exercising shortly after giving birth. Rosemary Marchese asks whether all new mums should wait before they start running.

To run or not to run? That is a big question asked by many clients to their personal trainers. While the industry has generally shifted a little from the ‘don’t overdo it’ approach embraced during the postnatal period of yesteryear, there is still a bit of a taboo associated with running too soon after having a baby. So how soon is ‘too soon’?

The answer depends on a lot of factors, and no two mothers should be treated the same. Assuming the mother has had an uncomplicated pregnancy and delivery (whether it was vaginal or caesarean section) the major issues to consider post-partum include:

• breastfeeding
• urinary incontinence
• abdominal strength and posture.

DOES RUNNING AFFECT A MOTHER’S MILK SUPPLY?

One of the major reasons mums have tended to stay away from higher intensity exercise, such as running, is because of the fear of affecting milk supply and taste. A lot of this has come about due to anecdotal ‘evidence’ from mothers who have said that their babies do not ‘take well’ to breastfeeding after the mother has exercised strenuously. This has led to concerns that excessive or extreme exercise could alter the taste of the milk. However, there has been little research done in this area because you not many mums would agree to exercise strenuously post-birth for the sake of scientific research!

Some studies have looked at the level of lactic acid in mothers’ breast milk after exercise. While lactic acid can increase in breast milk following maximal exercise, it appears that mild to moderate exercise does not cause lactic acid to increase in breast milk and does not affect the baby’s acceptance of the milk1,2. Regardless, there is no evidence to suggest that breast milk with increased lactic acid levels will harm the baby in any way. Moderate exercise doesn’t affect milk supply3,4, important immune factors in breast milk5, major minerals in breast milk6 or major nutrients in breast milk or energy density4.

Most mums only want to do light to moderate exercise postpartum, so the potential effects of strenuous exercise on milk supply and taste is not usually an issue.

The question of whether running is considered a ‘moderate’ exercise for your client will depend on the workout regime she followed during pregnancy. If she has run during pregnancy, or through a good part of it, then going for a light jog or run at some point postpartum may in fact be ‘moderate’ intensity for her and might not affect her breast milk at all.

The biggest issue in regards to breastfeeding actually often pertains to the comfort of running while her breasts are enlarged (and when the size reduces varies between mums). She may find it more comfortable to run with an extra supportive bra (some mothers wear two) or running soon after nursing. If she nurses the baby immediately after running, and the baby starts to refuse the milk, the mum may want to try something as simple as having a shower to wash the salty sweat off her skin, which could be deterring baby from feeding. When to start running postpartum, however, will depend on other factors too, not just breast comfort and the uptake of the child. Even mums that are very fit during pregnancy should start slow and light postpartum.

WHAT ABOUT THE PELVIC FLOOR, LOOSE LIGAMENTS AND POSTURE?

Your client’s body has been designed to carry a baby through pregnancy and with that comes a big increase in hormone levels, especially oestrogen and relaxin. The ‘loosening’ of ligaments and joints that comes with pregnancy doesn’t just disappear after delivery. In fact, although a mother’s hormone levels drop significantly after giving birth, they don’t return to completely ‘normal’ levels for at least four months.

With these hormonal changes during pregnancy and childbirth come various postural and muscular changes, which may contribute to the weak pelvic floor and abdominal muscle weaknesses that most mothers experience post birth. These changes can cause pain in the lower back and pelvic floor regions as well as other problems such as incontinence. This is a key reason why most mums should not be running too soon after having a baby.

EXERCISE RECOMMENDATIONS FOR POSTPARTUM

0-3 weeks – walking, abdominal muscle bracing (not bearing down) and pelvic floor exercises7 3-8 weeks – walking, swimming (after bleeding has stopped), light weights, abdominal muscle bracing and pelvic floor exercises7 8-12 weeks – continue, but increase intensity and weights gradually7 12-16 weeks – progress to more intense or high impact exercise after getting advice from a women’s health physiotherapist7.

To put a blanket suggested ‘time’ for when it is appropriate to run after giving birth is not feasible. Pelvic floor exercises, such as Kegal exercises, can be resumed straight after delivery and mums can start light exercise such as walking as soon as they feel comfortable to do so and their doctor says it’s OK. But rushing into running or exercises where the client is asked to ‘bear down’ or place excessive pressure on their pelvic floor is not OK. So, until the strength of the client’s pelvic floor has been checked by their doctor or women’s health physiotherapist, it’s best to avoid crunches, planking and high impact exercise.

While you can’t put a timeframe on this for everyone, you can easily assume that running any time before six weeks postpartum is not recommended for most mums, and most mums might expect this to be at least six months to a year to give their pelvic floor the time to recover. There are possible exceptions to this rule but they are just that, exceptions. Unfortunately, too many mums are not warned about the risks to the pelvic floor and run despite urinary ‘leaks’. These women should definitely not be running until this issue has been addressed.

WHEN CAN NEW MOTHERS RUN?
When the pelvic floor is strong (no ‘leaks’ or pelvic pain and the treating health professional says so) When there is no lower back or pelvic pain When their fitness allows for it – start with walking, even for the experienced runner Generally not before 3 to 4 months postpartum Most mums should not expect to run before 6 to 12 mon ths postpartum.

The other problem with a weakened pelvic area (muscles and joints) is the impact that it has on the strength of the abdominal and back region. You cannot run efficiently and safely with a ‘loose’ pelvic floor and overall pelvic region or weak back. This is when mums start to report pelvic or back pain and personal trainers are at risk of missing the real cause because they aren’t trained to diagnose.

WHAT ABOUT THE VERY FIT MUM?

If a new mother has a long history of high fitness levels, including a strong pelvic floor and abdominal musculature, combined with great posture and running technique, then sure, it’s feasible that running will come a lot easier a lot earlier postpartum for her than for most.

But that doesn’t take away the fact that she has experienced childbirth, either vaginally or through caesarean delivery. The nature of that delivery still needs to be taken into account. Vaginal tears, for example, still need time to recover (even in the strongest set of muscles!), and clients that have had a caesarean delivery also need to understand that the pelvic floor can still be affected. The pressure on the pelvic alone from the pregnancy, combined with the stretch of abdominal muscles during pregnancy and the trauma or physical strain of the delivery, can all impact pelvic floor and abdominal muscle strength.

All of the above considerations must be taken into account before prescribing running to new mothers.

---

References

1. Carey, GB. And Quinn TJ (2001). Exercise and lactation: are they compatible? Can J App Phys 26(1): 55-74.
2. Wright, KS., Quinn, TJ. And Carey, GB. (2002). Infant acceptance of breast milk after maternal exercise. Pediatrics 109 (4): 585 – 589.
3. Lovelady, C. (2011). Balancing exercise and food intake with lactation to promote post-partum weight loss (Review). Proc Nutr Soc70 (2): 191 – 4.
4. Dewy, K. Lovelady, C., Nommsen-Rivers, L., McCrory, M. and Lonnerdal, B. (1994). A randomised study of the effects of aerobic exercise by lactating women on breast-milk volume and composition. New England Journal of Medicine 330: 449-453.
5. Lovelady, CA., Hunger, CP. And Geigerman, C. 92003). Effect of exercise on immunologic factors in breast milk. Pediatrics 111(2): e148-e152.
6. Fly, AD., Uhlin, KL., and Wallace, JP. (1998). Major mineral concentrations in human milk do not change after maximal exercise testing. American Journal of Clinical Nutrition. 68)2): 345-349.
7. Pelvic Floor First, http://www.pelvicfloorfirst.org.au/, accessed 21 March, 2016.

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17 Tips from Fit Moms on Finding Time for Exercise

So I have been battling with my own body lately....it's frustrating, and the results have been varying. Unfortunately, I'm back to square one all over again. In fact a little worse. Ah well, you can't help it when you're in a beautiful country with pure abundance of food indulgence especially with dairy, and weather wise too.

I know I have to be patient, I know I'm still settling down. My determination is wearing off and I need motivation again. I need to find the motivation at home. No doubt I'll get it at the gym, I now need to shift it to home. And hence the post below. To be motivated is to find motivation, and so my next obsession would be to follow blogs of fit moms :)

Original post here

Sticking with an exercise routine can be a struggle for anyone. But for moms, squeezing in workouts can feel darn near impossible. After all, how are you supposed to find time to work out when you can’t even go to the bathroom undisturbed?

Take Katy Widrick, for example. Before becoming a mom, the TV producer, blogger and group fitness instructor thought she was a master multi-tasker. “I juggled a full-time job with a blog, training for half-marathons and more. Then came my daughter — my perfect, amazing little girl. And boy, did she teach me that everything I thought I knew about managing my time was a joke!” she says.

Between caring for kids, workplace demands, household chores, doctors appointments, school and all the rest, there is often precious little time for moms to sweat. So we asked some of our favorite fitness-minded mom bloggers to share their best tips for making exercise a reality and a priority. (It’s possible. We swear.)

RELATED: 15 Healthy Snacks for Kids (And Grown-Ups, Too)

17 Tricks That Will Make It Easier to Be a Fit Mom

1. First Things FirstWork out before the day gets away from you. “If I waited until after work, I’d never get my workout in. There are just too many activities and commitments that come up,” says Angela Bekkala, clinical exercise specialist, mom of twins and creator of Happy Fit Mama. “No one will schedule a meeting at 4:30 a.m. That’s my time to rise and sweat,” she says. Meredith Atwood, author of Triathlon for the Every Woman and blogger at Swim Bike Mom offers another reason to sweat early. “You’re finished before the kids wake up!” she says.

2. Block It OutIf you have an appointment on your calendar, chances are you show up. That same tactic helps Madeline Glasser, the blogger behind Food, Family and Fitness and a full-time student, find time for her sweat sessions. “If I set aside specific times in my planner, they feel more like an appointment I have to keep,” she says. Each Sunday, Widrick manages her family’s calendar. “I’ll actually block out ‘Katy goes to yoga’ on Thursday nights, so my husband knows it’s his night to pick up our daughter and prepare dinner. I do the same for him,” she says. Schedule it as part of your day and make it non-negotiable.

3. Have a Plan for How You’ll SweatOnce you’ve penciled in your workout, don’t forget to think about what you’ll actually doonce you get to the gym. That’s one strategy Ashley, of Coffee Cake and Cardio, uses to make her 5 a.m. workout a reality. Gia Alvarez of Run Gia Run and mom of twins adds, “It’s one thing to find the motivation to work out. It’s another thing to find the motivation to figure out what to do for a workout. If I know beforehand exactly what I plan to do, I make it happen,” she says.

RELATED: DailyBurn Postnatal Yoga: A Gentler Way to Exercise

4. Don’t Worry About Your OutfitPrinted capris or plain black? Tank top or t-shirt? Don’t waste your little free time debating wardrobe choices. To make it to her early morning workout, Ashley lays out her clothes the night before. “Heck, sleep in your workout clothes if that helps!” she advises. Glasser says, “Eliminating that one step of figuring out what to wear helps getting up at 5 a.m. easier.”

Photo: Pond5

5. Take RUNchIf crack-of-dawn or after-work training sessions aren’t your jam, try taking runch aka “running lunch.” “Since I work full-time, I block out time on my calendar every day from 12 to 1:30 p.m. to workout,” says Nellie Acevedo, creator of Brooklyn Active Mama. Katie McFarland also believes in taking runch. The director of corporate real estate strategy and voice behind Mom’s Little Running Buddies runs in the afternoon at work when possible. “You have half an hour. Do your workout, run, yoga, whatever but you have to create the opportunity and then commit to it,” she says.

6. Include Your KidsIt’s hard to find dedicated “alone time” as a parent — but do you really need it? “I struggled with finding time to work out alone without the kids. I quickly learned that wasn’t always possible,” says Rachel Steffen of Running Rachel, a stay-at-home mom. “I’ve embraced working out with my boys, and they see that Mommy is a strong woman who enjoys working out,” she says. Personal trainer and mom Tamara Grand ofFitKnitChick agrees that you should ditch the ‘either-or’ attitude. “Children instinctively love to move. Resistance bands are great for playing ‘hop over’ and Bosu balls make fun mini trampolines,” she says. As your children grow older, workouts can be bonding time. Tracy Morrison of Sellabit Mum has always made a point of introducing her daughters to fitness. “Now my oldest daughter runs with me a few times a week, and we just ran her first 10K together,” she says.

RELATED: 20 Partner Exercises from the Fittest Couples on Instagram

7. Make the Jungle Gym Your BootcampWho says that you’re too old to play outside? “When I take my kids to the playground, I try to play right along with them. I’ll do triceps dips off a bench, incline push-ups, step ups, and try to do a pull-up on the monkey bars,’ says Bekkala. “Those little bursts of activity do add up quickly!”

8. Run With ‘EmWhen her childrens’ increasingly early wake-up times threatened to ruin her early morning jog, Morrison ran with it. “I’d put them in the jogging stroller and take them with me. I’d sing and chat during our run together. Instead of spoiling my run, it just made it a little bit sweeter,” she says. Michele Gonzalez of NYC Running Mama, also relies heavily on a running stroller. “It requires a bit more planning since the kids have to be dressed and I have to pack snacks, books and drinks, but it was a great way to spend time with them while exercising,” she says.

RELATED: Hate Running? 25 Ways to Learn to Love It

9. Sweeten the DealSometimes, you have to grease the wheels in order to fit in your workout. “My best ‘trick’ is to bribe my children,” says Steffen. “Whether the bribe is a fruit snack, park play [time], or something else, my boys are more willing to participate with minimal complaining when there is something in it for them,” she says. No shame in that.

Photo: Pond5

10. Be a Workout NinjaStealthy workouts become a must when your schedule is overflowing. “You have to sneak around and get your workouts in wherever you can – and sometimes that means in some curious ways,” says Atwood. “But you can do 10 to 15 minutes of strength training while the kids are eating. Find a show they love and get on the treadmill. You are guaranteed at least 20 minutes of uninterrupted time while they are calm and quiet,” she says. Amanda Tress of Fit Parenting and Pregnancy and work-from-home mom says, “If I have a super busy day, I will break up my workout throughout the day and do some high-intensity interval training (HIIT) at home in 10 to 15 minute spurts. Bethany Meyer of I Love Them Most When They’re Sleeping saves her strength training for the evening. “Getting it done in the family room while catching up with my husband and sons satisfies my need to multitask. Often, somebody will join me for planks and bicycle twists!” she says.

RELATED: The Ultimate 20-Minute MetCon Workout

11. Take to the StreetsBeing a soccer mom in a minivan is cliché — so ditch the ride. When weather permits, make your commute an active one. Walk your kids to school or bike to work. “I live about a mile and a half from my daughter’s daycare. When the weather is nice, I push the running stroller to and from school,” says Widrick.

“I’ve learned to accept the time I do have and make the most of it.”

12. Audit Your Schedule“Regular exercisers don’t find time, they ‘take’ time,” says Grand. “Most of us have unused chunks of time in our day. Those 30-minutes we spend on Facebook or Pinterest. Those 10-minute intervals we spend checking email or cleaning. Pay attention to how you’re spending your time and figure out which activities you could ‘take’ time from,” she says. “If possible, lump them all together and use them for a workout. If not, spread your activity throughout the day.”

RELATED: 5 Bodyweight Exercises for a 15-Minute Workout

13. Music Class for Them…Gym Class for YouBetween soccer practice, ballet or music lessons, kids are sometimes as busy as their parents these days. “Use the time that your kids are in classes,” says Alvarez. “Your kids are getting their fitness in, why shouldn’t you?” While her son is at soccer practice, Meyer squeezes in time on the track. “My kids decompress from their school day, get some exercise, and connect with their friends on the playground. And I get to do the same on the track,” she says. Naptime is another prime time to squeeze in a workout. “As soon as my kids go down for a nap, I leave them with Dad and I go out for a run or to the gym. I am back by the time they wake up and everyone is refreshed,” says Acevedo.

14. Don’t Beat Yourself UpLet’s face it, life happens in the form of sick days, tantrums and gigantic messes that won’t clean themselves. “There are days when I only have time for a few miles instead of the planned 7 or 8 miles on my training plan,” says Gonzalez. “I’ve learned to accept the time I do have and make the most of it. I might run the miles faster than planned or run a few more miles the next day,” she says. If you do miss a day, don’t stress. “Don’t compare yourself to other moms,” says Laura Peifer, Health and Running Coach, and creator of Mommy Run Fast. “Do your best for you.”

Photo: Pond5

15. Make Any Space a Home GymWhile not making it to the gym or a class is a convenient excuse, the truth is, you don’t need fitness special equipment, or a gym membership, to work out. “If I’m truly stuck at home…I use what I have at my disposal,” says McFarland. “Sometimes it’s nothing more than a chair, but you’d by surprised at the range of exercises you can do with a chair!” For example, we’re pretty sure you can do this “Sexy Chair” Dance Workout and How to Booty Pop video anywhere (well, almost anywhere).

16. Build a Support CrewJuggling the responsibilities of family, work and life can feel overwhelming, but you’re not alone. Like-minded parents are a great support system. “Find a buddy or share your workout on Instagram. It really helps to have others hold you accountable,” says Ashley. Fellow parents can also sympathize when life gets messy. “I was up with a fussy, crying toddler at the wee hours of the morning and sure didn’t feel like working out after that!” says Widrick. She posted her experience in a local mom’s Facebook group. “Not only did I get some good tips on how to ease my daughter’s pain, I got a lot of empathetic comments that reminded me that this too shall pass,” she says. And ask for help when you need it. “A few times a week, I hire a babysitter for a few hours so I can accomplish housework and fit in a workout,” says Tress. “I’ve come to realize that it’s OK for me to ask for help. Then, I’m refreshed and able to focus on quality time with my family.”

17. Make It Worth ItAt the end of the day, spending more time with your family is always a priority. “Working full-time, traveling, blogging and everything else means less time with my kids. One of the mantras I’ve adopted is: Make it worth it,” says McFarland. “If I’m going to choose to run or go to the gym rather than spend time with my kids, I better make sure I’m pushing myself the entire time.” McFarland incorporates a mix of compound moves and HIIT to maximize her time at the gym.

Fitting fitness into a busy schedule is hard and exercise is often the first thing to get scratched from the calendar. But, with a little forethought and planning, it’s doable. “Make your well-being a priority,” says Widrick. “I just don’t allow myself to think of my health as a secondary priority. When Mommy’s happy and healthy, everyone else has a better shot of following suit.”

What tips and tricks do you use to find time to workout?

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50 Tips to becoming a Fit Mother

To the mothers out there, if you want a quick read rather than the other post of mine, check this one out. I like no. 50. Original post here

Staying healthy is a whole different ball game when you’re a mother.  You can forget about keeping a consistent schedule, sleeping eight hours a night and spending two hours at the gym. While the day-to-day physical challenges are one thing, the daily mental challenges are another. Not only do you deal with stretch marks, hormonal fluctuations and pregnancy weight gain, but you have to deal with your insecurities around women who have never had a baby, a sleepless night or a full-on toddler tantrum. I knew becoming a fit mother required me to make extra efforts in creating a successful environment.  After gaining and losing 110lbs for three years after having three kids, three years old and under, here are my 50 top tips to becoming a fit mother.

1.      Breastfeed: it burns tons of calories and contracts your uterus to become smaller.

2.      Create short term goals to keep you motivated.

3.      Measure your progress by inches, clothes and confidence…not just the scale.

4.      Stock up on meal replacements, like protein shakes, if you are too busy to eat.

5.      Drink some tea or coffee for an extra boost of energy.

6.       Journal what you are eating so you get a good idea of your caloric intake.

7.      Only keep healthy foods in your house.

8.      Bring healthy snacks like a protein bar/shake or nuts for quick snacks in your car.

9.      Carry a water bottle everywhere you go.

10.  Workout in the morning before the children wakes up.

11.  State your intentions every morning by creating daily workout and diet goals

12.  Invest in a jogging stroller. (I’ve purchased mine inexpensively on Craigslist)

13.  As soon as your baby is old enough, instill a routine for him/her so your schedule becomes more predictable.

14.  Join a stroller club or No Excuse Mom Fitness group

15.  Perform exercises with your baby like “kiss the baby sit-ups”

16.  Buy workout DVD’s to perform at home.

17.  Jump rope while watching your kids in the backyard or park

18.  Climb on the jungle gym with your kids

19.  Play the Wii instead of video games

20.  Create a mini-home gym complete with some weights, strength bands and a yoga mat

21.  Join a gym with a kids club

22.  Befriend other fit mommies

23.  Find a role model who is a fit mom

24.  Make “workout dates” with your friends

25.  Set a goal like a beach vacation to keep you focused

26.  Hold yourself accountable by telling other people your fitness goals

27.  Workout with your partner for support

28.  Enjoy active recreational activities like hiking and biking

29.  Don’t finish the rest of your child’s food

30.  Start eating more raw foods (fruits and vegetables). It saves on cooking time and is more nutritious.

31.  Eat before attending birthday parties

32.  Avoid eating out (and save yourself from the chaos of bringing kids to the restaurant)

33.  If you eat fast food, always order a salad or grilled chicken sandwich

34.  Eat most of your sandwiches “open-faced” or with just one slice of bread.

35.  Forfeit the bread basket at restaurants and only drink water or unsweetened ice tea (with lemon!)

36.  Eat s-l-o-w-l-y. Allow your body and mind to get satiated by the food your consuming.

37.  Purchase a healthy cook book and try a new recipe every week. If it’s not within budget, follow healthy Facebook pages! There are tons.

38.  Subscribe to an informational fitness magazine or online newsletter (that is often free).

39.  Try out new exercises every week as it will promote change, challenge and avoid boredom.

40.  Perform core exercises three times a week to tighten up your midsection. Here are my favorite AB exercises.

41.  Incorporate both weight training and cardio in your exercise routine

42.  Invest in cute workout clothes that make you feel beautiful and confident

43.  Brush your teeth at 8pm to avoid eating late at night

44.  Create a workout calendar as a visual reminder

45.  Make a personal pact to spend a minimum of 20 minutes a day exercising

46.  Get acquainted with the free workout channels on your television set

47.  Find your favorite workout videos on Youtube.com

48.  Be an active consumer in your local farmer’s market

49.  Plant a vegetable garden with your kids

50.  Focus on becoming a positive role model for your kids

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