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20 Promises I’ve Made To My Newborn Baby

20 Promises I’ve Made To My Newborn Baby

To my sweet little girl:

I want you to know that you are loved more deeply than you could ever possibly imagine. You are awesome and incredible beyond measure.

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As you grow and learn, I will learn too – all about you, and all about being your parent. I definitely won’t be perfect, but I promise to always love you with my entire heart throughout life’s journey, and to do my best to nurture, guide, support, and encourage you.

This, my sweet little one, is my list of promises to you.

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1. I promise to encourage you to follow your dreams, and to remember that you are you; it’s not your job to be an extension of me.

2. I promise to help you figure out who you are as you navigate this big world. I will help you discover and build on your unique interests and strengths.

3. I promise to teach you that you are worthy of respect. I will teach you when to stand up for yourself and when to silently walk away. I will show you how to treat yourself with respect and how to demand respect from others.

4. I promise to get messy with you. I will build snow forts with you, jump in the leaves with you, make sandcastles with you, and dance in the rain with you.

5. I promise to pick my battles and not get caught up in arguments about things that don’t really matter.

6. I promise to be vulnerable with you and let you truly see me.

7. I promise to show you how to have healthy relationships. I will teach you how to be a good friend and how to choose your friends wisely. I will teach you the value of amazing girlfriends. I will explain to you why I fell in love with your Dad, and what qualities to look for in a life partner.

8. I promise to give you boundaries so you feel safe and secure, while still allowing you the space and freedom you need to grow.

9. I promise to talk with you and to listen to you. I will talk to you about anything and everything you want to talk about. I will listen attentively – to your joys, your fears, and your secrets.

10. I promise to comfort you.

11. I promise to love you wholeheartedly.

12. I promise to teach you to truly feel and embrace your emotions; I will laugh and cry with you. I will teach you how to love deeply.

13. I promise to listen to your side of the story, and to remember that just because I’m older than you doesn’t necessarily mean I’m wiser.

14. I promise to teach you to be a independent, creative, and resourceful person.

15. I promise to practice self-compassion, because by watching me be compassionate with myself, you will learn to be compassionate with yourself and others.

16. I promise to share my faith with you. I will teach how how it has changed my life and how it can change yours too.

17. I promise to continually work on becoming a better person and a better role model for you. I will also help you find other positive role models to look up to during your life.

18. I promise to believe in you. When you struggle with self-doubt, I promise to remind you of how strong and capable you are.

19. I promise to show you that you are worthy of love and belonging.

20. I promise to help you find your wings, and when the time comes, as hard as it may be for me to let go, I promise to teach you to fly.

My sweet girl, I will love you forever and always.

Love,

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Mom.

Featured photo credit: baby feet b&w/Christine Szeto via flickr.com

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Dr. Kerry Petsinger

Entrepreneur, Mindset & Performance Coach, & Doctor of Physical Therapy

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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