FIT 4 MUM'S TOP TIPS ON FOOD, EXERCISE & MOTIVATION

Fit 4 Mums team give you there top tips on food, exercise and motivation.

FOOD…

• A master trainer in the USA once told me, “if it grows out of the ground, or you can pick it off a tree, chances are that it’s good for you” I live by this theory now 🙂

• Remember, it’s OK if you don’t like spinach, lettuce or rocket, you don’t have to eat it!  Simply experiment with foods you do like and make your ‘diet’ work for you.

• Discover & eliminate your problem. Get rid of temptation foods in your house, clear out your ‘treats’ cupboard – don’t even bring them in.

• Losing weight is not about starving yourself or eating foods you’ve been told are “GOOD”; it’s about eating what you want, with certain modifications.

• Sit down and enjoy your food with your family rather than eating on the go or in front of the TV – Make dining a pleasant experience again.

• If you are a busy working Mum or Dad & simply don’t have time to get in the kitchen and prepare a healthy meal each day,  cook in bulk when you get a chance.  Plan and prepare a batch of food that you can eat over the course of several days. Better still, double cook portions of your main meals and freeze / refrigerate them & simply re-heat in the microwave!

• Portion sizes are often a problem.  If you don’t have weighing scales or measuring cups available, use your fist as a guide. From vegetables & meat portions to pieces of fruit, each portion you eat should be the size of your fist.

EXERCISE….

• Gets fun when you become physically able to exercise well.  When you can look at yourself and say, “I’m running 9 minute miles and it feels good” or “I’m cycling 20 miles without feeling exhausted” or “I completed a triathlon!” that’s when exercise is fun.

• Telling yourself that you can’t get fit because you don’t have “time” in your busy day to exercise is just another excuse for doing nothing. Start with small activities, because small can only get bigger.  If you start doing too much you risk burning out, blowing out & getting injured, all reasons you might give up on exercise altogether.

• Those of you who know me well won’t be surprised at this little gem…..when Lance Armstrong is training for a race, what does he think about? NOT QUITTING but PEDALING FASTER! (& If you need more motivation, get his book NOW and read ‘it’s not about the bike’)

MOTIVATION….

• Getting fit, losing weight and keeping it off means striking a balance, IT DOESN’T MEAN GOING WITHOUT THINGS YOU LOVE FOR THE REST OF YOUR LIFE!

• Many of my clients, whose goal is weight loss are often very angst-ridden thinking they have to get rid of all the food they love and do exercises they don’t want to do.  Don’t start by beating yourself up with negative thoughts, this process is about lifting yourself up positively!   All you are doing is understanding why your eating has gone out of control and to start to think about food and fitness differently.

• It’s about how we can work your favorite foods into your plan so you don’t ever feel deprived.

• Sometimes you’ve got to have hit rock bottom before deciding to improve your fitness,  like suddenly becoming aware that you can’t run around the garden with your children without getting out of breath.

• You’ve got to be able to love yourself before you can really get in shape and try to change.  Accept where you are at the moment. OK, you’re carrying a few extra pounds, but how great that you’ve decided to do something about it!

• Start acknowledging your own achievements and stop looking for external validation. Life isn’t about your husband being proud of you or what your friends say, it’s about feeling good and right with yourself.

• Start a food diary and  keep track of triggers that lead you to overeat.  If you’re prone to emotional overeating, identify what is happening psychologically, deal with that situation and address that issue rather than turn to food.

• When you find yourself thinking, I’m going to get a bar of chocolate because I’ve had such a bad day, STOP! and ask yourself, am I really hungry? Do I really want this? Why do I want it? The pause gets you thinking instead of simply acting on impulse.

• It’s NEVER to late to take charge of your life

If you’ve got any to add then feel free to comment!