NEWBO Contact: The Newsletter for Women Business Owners Vol. 18, Issue 1
Health and Fitness for Working Moms... Clearing the Obstacles By Gail Goldstein Marrella
Do you feel stretched to the limit with all the responsibilities of taking care of yourself, others, running a business and household all in the same day? You are not alone! The hardest thing you will learn to do is find balance in in your life. Balance is achieved through a patchwork of lifestyle changes; not just one component but one thing at a time. Have you often said, "I have no time to exercise and lack the energy to sustain a routine!"
This is a common theme amongst working moms - and my answer is, let's remove the obstacles that prohibit you from becoming healthy and fit. Here are some of them that you may relate to:
Time: Choose a time when you have no interruptions whether that be first thing in the morning or late at night to set up a plan. Review your schedule and log in three realistic times you can exercise (include travel time). If this task seems daunting, record where your time goes in a 24 hour period and scan this over four days. Observe and eliminate "time wasters" that could be exchanged for exercise.
Energy: A hearty meal in the morning is a must to have "gas" (as in driving a car) which I equate to "energy" to fuel your body. Nourishment with food (every 4-5 hours will keep your blood sugar regulated. Drinking water (approximately 64 oz.) is essential to bodily functions and to prevent dehydration. Even mild dehydration can cause a drop in endurance performance by 6-10 percent. Be proactive by taking small steps to bolster confidence. Even a small amount of activity can provide health benefits. As you gain momentum, change your routine with intensity, time and variation to eliminate boredom and provide challenge.
Focus: Engage in the process of improving your health and increasing your fitness level. If you walked one mile in 20 minutes; set a higher goal to do it in less time. If you lift weights with 3 lbs. and 6 weeks later you have doubled that, marvel at your strength increase. If mealtime is erratic, concentrate on preparation, balance and nutritional food sources. Observe how your energy elevates by eating well and exercising regularly.
Motivation: Reap the benefits of feeling uplifted and empowered as you set out to accomplish your realistic and specific goals. Keep your eye on the prize and with an ongoing commitment of incorporating a healthy habit into your life. Satisfy new accomplishments by taking control of your health.
$$$$: You don't have to join a lavish health club or gym. However, it's a worthy strategy if you prefer as long as it is in a suitable location for you to get there regularly. Clubs and community programs offer a variety of programs and equipment. Home programs can be convenient, affordable and time efficient. Research your options that fit your lifestyle and personality.
Support: Have a buddy, family member or friend who you can be accountable to as well as a joint effort in your workout session. Hiring a professional, skilled and knowledgable personal trainer will also guide and direct you to achieve your desired benefits in a well rounded program. Sprinkling that with a source of inspiration and positive reinforcement, can be key to feeling healthier, stronger and having more vitality.
Guilt: If you take care of yourself and nurture your well-being, you are modeling this for your children. The message you are sending is, it is important for you to feel good and improve your self-esteem that can be a positive influence in other areas of your life. Author Naomi Wolff quotes, "A mother who radiates self love and self acceptance actually vaccinates her daughter against low self-esteem." What a wonderful legacy for your children.
There is no better time than now to start! Always check with your health care provider before embarking on a program. You only have so much time, energy and finances to divert to your lifestyle of choice. If health is what you value, then make it a priority. Understand the benefits of being healthy has mental, physical, and social aspects as well. Regular physical activity helps reduce stress and recharge your body and mind. The bottom line is to keep moving on a continuous basis.
Gail Goldstein Marrella, M.Ed. is the president of GG Fitness Productions. She is a Speaker, Wellness Coach and Professional Fitness Trainer. Gail can be reached at (508)881-7888 or info@GGFitPro.com. She is also the mother of two year old twin girls!
