:: How Do I Find the Time?
Where does the day go? There just doesn't seem to be enough hours in the day. I just don't have the time. If you're a mom, you frequently, if not daily, express a similar statement. I hear you...with two little kids, a business, triathlon training, cooking, clutter control, laundry, dispute resolution, playtime, shopping, baths, etc., etc., my days are jam-packed from the minute I get up until my head hits the pillow.

With so many responsibilities and a to-do list a mile long, it takes commitment to squeeze time out of each day to improve your wellness. But, you know what, it CAN be done. And consider this, the more you take charge of your wellness through improved fitness and nutrition, the better you'll be equipped to tackle the daily challenges of motherhood with alertness, vitality and a positive outlook.

With the kids out of school for the summer, your free time likely just took a big hit. How can you make time for exercise? It's going to take creativity and focus. For example, a friend recently told me that she was struggling to fit in her workouts. Between kids and a part-time job, she had experienced two weeks of inconsistent workouts. "The days just keep getting away from me," she remarked. Tell me about it! The days do get away!

Here's a few time-effective, wellness strategies:

  • I'm a big advocate of putting your time - your time to clear your mind and do something good for your body - first in the day. Get up before the rest of your family and knock that exercise out. It's an outstanding opportunity to energize your body and your mind for the day ahead. You may think that getting up at 5:00am will only make you more tired. Movement creates energy, it doesn't take it away.
  • Healthy, wholesome cooking often involves extra preparation work. Split up the work. Grab a little time earlier in the day to chop up ingredients or set out required seasonings, cooking tools, etc. Then, as dinner approaches all you'll need to do is throw it together.
  • No time for strength training? Take it with you. Watching the kids in the playroom? Squeeze in a few sets of push ups between your turns at Candyland. Preparing lunches or doing dishes? Bring a few dumbbells into the kitchen and get in some reps between tasks. Sounds crazy, but it works.
  • Moms are always scheduling play dates for the kids. The kids are active, but we usually hang out, sip a cup of coffee and socialize. This is fun, but how about scheduling a play/exercise date instead. You watch all the kids, while your friend gets outside for a 30 minute walk, run or bike. Then, switch. Don't worry, you'll still be able to fit in some chatting when you're done.

If you think that you just can't find time to exercise, remember that the health recommendation for adults is to accumulate 30 minutes of moderate exercise most days of the week. The word accumulate is very important to remember, especially if you are currently not exercising at all. This means that, if necessary, you could engage in maybe 3, 10-minute sessions, or 2, 15-minute sessions. Even the busiest mom can find 10 or 15 minutes here and there.

Moms can and must find the time to manage their wellness. Focus on your goals and get creative. It's amazing what you'll be able to accomplish! I'd love to hear your strategies for incorporating daily wellness into your busy lifestyle. Send me a note at t samantha@optimomfitness.com and share your ideas.

Here's to outstanding wellness, Samantha.

Samantha Roehrig
samantha@optimomfitness.com

Mom to Reese (5) and Laine (3), Samantha enjoys triathlon training, hiking, and healthy cooking, and she is the founder of Optimom Fitness.

:: Have a Drink
Ok, we're not talking margaritas here! As temperatures rise, it's time to take a closer look at your water intake. Plus, drinking an adequate level of water each day is a pretty darn easy way to improve your wellness. Quick question for you...do you wait until you're thirsty to have a drink?

Are you drinking enough water? If you're like most moms, you're so busy running here and there that you're probably not getting enough balanced water intake throughout the day. It's important to recognize that proper hydration is essential for your body to function optimally. Along with carbohydrates, fats, proteins, vitamins and minerals, water is an essential nutrient.  In fact, water comprises 60-65% of total body weight. Water is involved in almost every vital body process: in digesting and absorbing food, in the circulatory process, in removing waste products, in building and rebuilding cells and in transporting other nutrients.

Here is your assignment:  First, determine how much water you're drinking each day. I'm sure you're familiar with the standard rule to drink a minimum of eight glasses of water each day. A great rule of thumb is to consume half your body weight in ounces each day. So if you weigh 140 pounds, then you should drink at least 70 ounces of water each day. Keep track of how much you drink today - are you drinking enough?

If you're hitting your number, that's excellent. If not, improving your water intake is a great, simple step to improving your wellness. Keep in mind that it is best to consume small amounts throughout the day. Four ounces of water – every 30 minutes to one hour – is more balanced than guzzling all at one time.

Currently, you may wait to feel thirsty to drink, but thirst is a signal that dehydration has already started. You may want to consider setting a timer (an egg timer, or maybe a timer on your stove or computer) to remind you to drink every 30 to 60 minutes.

Go grab some water now, Samantha.

::Allow Me To Introduce
Soon we'll be launching our Optimom online training services, so now's a great opportunity for you to get to know our online trainer. Take a minute to meet Lynne Leary-Khater. She'll be your online resource for convenient, affordable, smart, mom-focused, wellness solutions.

After more than 10 years in the fitness industry as a personal trainer, aerobics instructor, fitness model and speaker, and leading Pilates lessons, I turned my focus to motherhood. During my pregnancy, I expanded my services to include online fitness consultation, and supplemented this as a published fitness writer. After my son’s birth and as my energy increased, I went back to teaching and training. This time I added mother and baby post-natal programs and guided pregnant moms through their workouts.

Along with motherhood came the realization that mothers simply can’t schedule traditional appointments, including myself. I had to develop fun, energetic workouts around my child’s naps, illnesses, and my own class instruction. They’re filled with variety, inexpensive equipment, and challenging exercises all that can be done in your own home.

I shared this information as an author, with my personal training clients and students. Now with the impending birth of my second child, and foreseeable time constraints, I see how I can offer these personalized sessions through the internet on your own personal schedule.

It is so rewarding to give to mothers, since they are the givers of their time and energy. These workouts will be filled with tips to busy your children while working out, how to take it outdoors, with a group, even if you only have 10 minutes a day.

I look forward to the challenge of raising my preschooler, a new baby, staying healthy and fit, and most of all, my role in helping you reach your fitness potential for a happier you!

Lynne Leary-Khater
onlinecoach@optimomfitness.com

:: The Way We Eat Now
 "...on days when children ate in a fast-food restaurant...they soaked up 126 calories more compared to days when they did not, which could translate into a weight gain of 13 pounds per year on fast food alone." This excerpt is from "The Way We Eat Now," a thought-provoking article from Harvard Magazine that takes a look at the obesity epidemic in America. >more...
:: Your Assignment - Dinner and a Movie
Have you taken the kids to see Shrek 2 or Harry Potter? Now it's your turn. The movie Super Size Me is REQUIRED viewing for my clients. You MUST see this film. I'm sure you've heard about it - a guys eats nothing but McDonalds for 30 days. It's funny, entertaining, but more important an incredibly interesting, high-impact movie about the state of wellness in America and the astounding effects of fast-food on our bodies. Check out the official website to view the trailer and find a theater in your area.

Plan a date to see it this weekend, Samantha.

http://www.supersizeme.com

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