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5 Genius Fitness Tips Every Full-Time Working Mom Must Try

5 Genius Fitness Tips Every Full-Time Working Mom Must Try

The sit-ups. The push-ups. The cardio. You’ve got so much exercising to do, but your life is packed full. You don’t have enough time to fit it all in.

From caring for the kids to keeping up with laundry and keeping the house clean, it seems virtually impossible to squeeze in a workout or prepare nutritious meals once you get home from your 9-5 job.

So, what happens? You get more behind every day. What’s worse is that every other working mom you know seems to have no problem working out on a regular basis. Are you the only full-time working mom who struggles to find the time to exercise?

Don’t believe it for a second.

If your biggest problem is not having enough time to exercise, you’re perfectly normal. Almost every working mom out there feels the same way.

Why Every Working Mom Feels Short On Time Most Of The Time

Working moms struggle with a lack of time more than most people do. From getting the kids ready for daycare or school to making sure they are safe and sound, every waking hour seems to be given to your children. It’s for good reason: they are your pride and joy.

You also have a house to maintain: laundry to be done, bathrooms to be cleaned, a kitchen to be maintained, a husband to tend to — everyone and everything demands your attention. It seems that you’re the only one that can maintain calm and order amongst the chaos.

What’s more is that you have a full-time job. No matter what your income stream looks like, it demands your time and attention. From taking care of your boss’s calendar to keeping order in the office, meeting deadlines, and organizing meetings, you are the heartbeat of your organization.

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So, how do you get it all done? Well, most working moms don’t all the time. Sometimes, the house stays dirty. Sometimes, the laundry piles up so high it looks like a miniature version of the Leaning Tower of Pisa. And sometimes, just sometimes, the chaos at work is too much.

Eventually, you start to play catchup with everything that’s befallen you. You might squeeze in an exercise session or two, but when those chaotic days come, you feel like quitting altogether.

Trust me, I get it. Overwhelm can set in and crush your spirit. You can only keep calm and order in your life for so long. And even as you struggle day by day, the temptation to give up your fitness dreams grows and grows.

And yet, some working moms seem to make a huge splash. They make time for exercise. They make time to prep nutritious meals. They make time to clean the house. They make time to do the laundry. They make time for their family. They have more energy. They lose the extra weight. They get fit.

How do these moms get it done? In one word: structure.

These working moms create a structure that puts them in full control of their weight loss goals.

Here’s how you can regain control of your schedule and turn things around.

1. You Must Prioritize Exercise

Ask yourself this question: Is exercise a top priority in my life?

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You might think it is because fitness is on your mind daily, but here’s a little secret: a should is totally different than a must. When something is not a priority, you will always make excuses not to do it.

Why should fitness be a priority? Because if you can’t take care of yourself, how are you going to take care of your family?

Every day, we’re constantly bombarded with new-and-improved research that shows the benefits of a healthy diet and exercise. More energy. Less stress. A body geared for fighting off viruses. Now, don’t get me wrong, you’ll still have a sick day here and there, but not as often as you would if you weren’t active or eating healthy.

2. Specify The Reasons That Prompted Your Desire To Change

Here’s the thing about fitness: it will only work if you have the right mindset. You can have all the resources at your disposal, but without a compelling reason to exercise, you are likely to quit.

I’m not talking about having motivation or trying to pump yourself up on days you decide to work out. Motivation will only take you so far. Your reason is what will prevent you from veering off track or quitting altogether.

Your why will always keep you going.

Your why will help you develop discipline. You’ll be able to find the strength to exercise and eat healthy during times when it’s hard to do so.

An effective strategy is to keep a journal where you write your reasons for working out. Remember, your reasons are, well, your reasons. Don’t ever think that your reasons aren’t good enough. As a mother, you are a prime example for your family. Think about the impact on your husband and children when they see the dedication and drive you show for changing yourself.

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3. Think Family Fitness

Involve your children in your fitness routine. Why? Because it’s tough to find a babysitter to watch the kids for an hour or so, and just because you can’t find care for your children doesn’t mean that you can’t exercise. There are tons of ways you can include the kids in your fitness routine.

Some moms like to play games with their kids. They’ll race each other or play a game of tag. Invest in a children’s seat for your bike, or if your children are age-appropriate, buy them a bike of their own so they can join you on a bike ride.

Plus, there’s a new wave of what moms are calling “stroller fitness.” A lot of moms are walking or jogging with their kids in their strollers.

Don’t let your babies be an excuse for not exercising. Not only will you be active, but you can even form a strong bond with your kids just by having them around while you work out.

4. Know That Some Days Are Going To Be Easier Than Others

There are going to be days when you’re full of energy and feel like you can do extra. And then there are going to be days where you’re just happy to have put your workout clothes on. No matter what you feel on the difficult days, make sure that you at least try to get some activity in.

You might not be able to get in that full mile or strength train for 30 minutes. That’s fine. Each day is going to present its own unique obstacles. You might be fatigued. The kids might get sick. You might have to put in extra hours at work. Whatever the case, don’t give it the momentum that will make you give up.

Just keep going.

5. Don’t Go At It Alone

Try to find a community that will support you. Fitness and nutrition are more difficult if you have no one to fall back on. The important thing for this tip is to find a community that will 100% have your back. It could be your husband, a close friend, an online community, or another working mom. You can even seek the services of a life coach or fitness trainer.

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It’s important that your community understands your goals and desire for working out. Why? Because they are the ones that are going to keep you accountable. You will not achieve your fitness goals if you have a community that accepts every excuse you make. This is why I believe that the services of a life coach are a beneficial investment.

You want someone that will give you the kick in the pants you need to keep going. At the same time, you want someone that will be motivating and uplifting instead of critical and doubtful.

Create your community and you’ll increase your chances of making fitness a habit.

You Can Do This!

Moms, we need you! Not just to be alive, but to be involved and active in our lives. Your husband needs you. Your babies need you. Hell, the entire world needs you.

What would life be like without moms? What would life be like for your children without the warm and caring love of their mom? What would life be like for your husband without your intimate love and support for him and the family?

It is true that if you follow these tips, you will lose weight. But most importantly, if you follow these tips, you will create a mind and body that will give you the energy and strength you need to guide your family through the beautiful journey that is life.

So, when does your fitness routine start?

The choice is yours. Start now.

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Last Updated on September 29, 2020

Does Keto Weight Loss Diet Plan Actually Work?

Does Keto Weight Loss Diet Plan Actually Work?

In the past few years, more and more people have started to suffer from obesity, with associated heart and metabolic problems. If you are struggling to keep your weight under control, you are also probably worrying about additional problems such as hypertension and diabetes.

People who fight weight gain have indeed a genetic predisposition, but they also need to make a few lifestyle changes, especially with regard to their lifestyle and caloric intake. It has been demonstrated that regular physical activity, as well as dietary habits can promote weight loss and allow one to maintain the same weight on a regular basis.

In this article, we will look into the commonly known keto weight loss diet and explain to you whether it works or not.

What Is the Ketogenic Diet?

The ketogenic diet has been presented as one of the most effective approaches for quick weight loss.[1] Indeed, this nutritional approach has a solid basis, allowing one to lose excess pounds and return to a healthy figure. And as you will see for yourself, it can even improve cardiovascular health.

The main idea behind this diet is to drastically reduce the carb intake, so the body begins to use the ketone bodies produced by the liver as energy. As the glucose levels decrease and the fuel for the body changes, significant weight loss will occur.

This condition was first noticed in individuals who were fasting; at the beginning, the ketogenic diet was used for those who suffered from epilepsy. It was only recently that researchers began to recommend it for weight loss purposes.

Benefits of the Ketogenic Diet

It has been confirmed that this dietary approach can help one fight obesity, as well as high cholesterol levels. It can improve cardiovascular risk factors, protecting one against stroke and atherosclerosis.

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You might not be aware of this for a fact but the ketogenic diet can suppress the appetite. This is related to the fact that one consumes more proteins, which have a higher satiety effect.

It is also worth mentioning that such changes can keep the appetite control hormones in check. Proteins have a thermal effect, contributing to the activation of the metabolism.

Ketone bodies cause a number of changes within the body, contributing to the suppression of the appetite in a direct manner. They prevent the body from storing fat, while activating the metabolism and promoting the fat-burning process. Thus, one experiences a higher metabolic efficiency, consuming more calories in the process.

When formulating the best diet plan, you have to consider the ketogenic diet among your first options.[2] Keep in mind that this diet can help you lose excess weight and offer a wide range of other benefits.

For example, the ketone bodies produced in the liver can provide protection against cognitive impairment (associated with weight gain and obesity in general). The dietary approach can reduce the risk of cancer, Alzheimer’s disease and epilepsy.

It can even be of use to those who suffer from Parkinson’s disease and it facilitates recovery in patients diagnosed with brain injuries. The ketogenic diet does wonders for those with polycystic ovary syndrome and acne; this is related to the reduction in insulin levels.

The Physiological Changes Associated with This Diet

What happens is that, upon reducing the carb intake, a metabolic condition known as physiological ketosis occurs.[3] This is when the body runs out of glucose, using ketone bodies (resulted through ketogenesis). When these began to be used as energy, weight loss occurs as a natural consequence.

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As the glycemic level begins to stabilize, the weight loss process occurs. The risk of metabolic syndrome is reduced, which increases the life expectancy for the person in question. The bad cholesterol level is reduced and so is the one of triglycerides (associated risk of cardiovascular disease).

The metabolic rate is altered and physiological changes occur. While the lean body mass is preserved, the fat mass begins to be consumed and weight loss is no longer difficult. Interestingly, all of these changes do not have a negative effect on the metabolism of glucose (eliminating of insulin resistance).

What Happens When You Consume Carbs in High Quantities

Unfortunately, the modern diet is associated with a high consumption of carbs. The rates of obesity have increased only in the past few years, when more and more people have fallen prey into the trap of carbs.

The excessive intake of carbohydrates can lead to weight gain and obesity in most cases. A diet rich in carbs has a negative influence on the insulin resistance. Moreover, it increases glucose levels and reduces the level of good cholesterol.

All of these changes translate into a higher risk of diabetes and heart problems, as the metabolism is disturbed.

How It Feels to Follow the Keto Approach

The reduction of carb intake, associated with a higher consumption of proteins, has proven to be quite beneficial (both physically and mentally). The sensation of lethargy, normally caused by the increased carb intake, disappears and the mood improves.

At the beginning, one might have difficulties reducing the carb intake. However, as the body accustoms to these dietary changes, the sensation of hunger disappears and one is less tempted to give into cravings. As the fat metabolism is improved, one begins to notice the weight difference and feel better overall.

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Tips for Successful Weight Loss

When it comes to weight loss tips to remember, this is the most important one:[4]

You need to make sure that your daily carb intake does not exceed 20 grams, regardless of how much fat or proteins you plan on consuming that day. The intake of carbs should not be influenced by the total caloric intake.

The transition from your regular diet to the ketogenic approach should not take place all of a sudden. You need to take a gradual approach, so that your body has the necessary amount of time to adapt to the new diet.

In order to facilitate this transition, you can opt for meals that mimic regular, carb-rich foods. These will help you stay on the diet and achieve your weight loss goals, without too much effort.

What Foods Are Allowed to Eat?

If you have decided to go on the ketogenic diet, you need to up your protein intake. You are allowed to consume lean meat, such chicken, eggs and dairy products, such as full-fat cheese. Fatty fish, such as tuna and sardines, as well as seafood is allowed.

You can also consume olive oil and flax seed oil as these deliver beneficial fats to the body. Vegetables such as spinach, cucumber, lettuce, celery, cauliflower, eggplants and carrots are allowed. As for fruits, you can consume berries of various kinds, citrus fruits, tomatoes and avocados.

Do not be afraid to consume olive oil of good quality as this is one of the best food products for someone who is on a weight loss diet. In the Mediterranean area, olive oil is eaten in generous quantities and the people here do not suffer from obesity (also have a reduced risk of heart problems).

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What Foods Are Restricted?

Simply put, you need to drastically reduce the carb intake. This means that you should eat white flour products, potatoes and pasta as little as possible. The same goes for bread and rice.

It is important to be aware of the fact that carbs are found in other food products, especially in sweets. Stay away from sweets, cakes and other similar items that are rich in sugar. Of course, fruit juices and soft drinks are on the no list.

The Truth: Does the Ketogenic Diet Actually Promote Weight Loss?

In the introduction, we have talked about obesity and the risks associated with weight gain. The ketogenic diet can reverse such changes, allowing one to keep the hunger sensation under control and reduce the intake of food.

Proteins are a big part of this dietary approach, offering a prolonged satiety sensation. On the other hand, both carbs and fat are less filling, causing one to feel hungry quicker.

As one begins to consume more proteins, the sensation of hunger appears at longer intervals. The ketogenic diet will not cause one to feel hungry all the time, presented a higher success rate than other dietary approaches.

As the carb intake is reduced to the lowest possible level, the ketogenic state will occur and the body will no longer rely on glucose for fuel. The ketone bodies produced in the liver, from the fat reserves, will act as fuel.

It is important to understand that the body needs time to adapt to the state of ketosis. You need to pursue the dietary approach and not be satisfied with the initial weight loss, which is due to the diuresis process. Soon, you will see that your body has begun to burn fat efficiently, allowing you to return to a healthy figure.

The ketogenic diet presents a number of advantages, starting with the fact that you have plenty of allowed foods to organize your daily meals. Moreover, you can follow this diet, without having to count calories or keep track of how much food you have eaten.

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Featured photo credit: Khamkhor via unsplash.com

Reference

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