2019 Fitness Reflections: Don't Skip This Goal Setting Step

Setting goals, creating an overall plan and then designing a step by step process to achieve that goal is a strength of mine almost to a fault (as it can be time consuming to create detailed plans). However, this strength is what allows me to help others reach their goals and why I keep Active Mom Fitness training personalized. One discussion I like to have with people before looking forward is to get a picture of their past. So this year, as we approach 2020 and you get ready to set fitness goals for the New Year, I encourage you to reflect on 2019.

Taking the time to acknowledge success and identify challenges will better prepare you to not only set realistic and achievable goals, but put more thought into your plan to achieve them. Do yourself a favor, find 10 minutes and use these questions as a guide. Take a day to let your answers process and then get to goal setting.

2019 Fitness Reflection Questions

1. I was able to be the most consistent with exercise when______.

2. The biggest barrier to interfere with my exercise routine was______.

3. If I plan ahead, I could work around that barrier by ______.

4. One physical activity I’m really happy I did this year was______.

5. One goal that turned out to be unrealistic was_______, because_________.

6. I said I was going to ______ this year, and I did!

7. Exercise this year made me feel______.

8. I really enjoyed being physically active with my family when we ______.

9. One area in my fitness that I could use more guidance and support is______.

10. Yay me! The best part of my wellness in 2019 was ______

I hope you found this reflection enlightening. Keep this in mind as you set and get ready to crush your 2020 goals! If you’re looking for guidance on setting and achieving new goals, schedule a free phone consultation to see if Active Mom Fitness can support you in the new year!

Is Your Stroller Causing You Pain?

Pushing a stroller may seem like a simple movement and necessary convenience, but like any movement we do over and over, if we don't do it correctly it can lead to discomfort, or worse, injury. The intention here is not to scare you from stroller use, but to help you prevent the aches and pains it can cause with poor form. Start with these three tips and start moving better today!

1) Check handle bar height. The height of the handles can impact your wrists, shoulders and neck. Take a look down the next time you're pushing. You want your wrists in a comfortable, neutral position (straight line from your arms down, without flexion or extension). You also want to make sure the height doesn't cause you to hold tension in or round your shoulders. You should be able to push with your chest up and shoulders relaxed.

2) Body close to the stroller. This can be especially difficult when the stroller is heavy or you are pushing up an incline, but to protect your low back, you want to avoid excessive forward lean. A chest up position (ribcage over your hips) is ideal for your pelvic floor, will allow you to stabilize your core, and will encourage you to use your glutes to propel forward. If your arms are fatiguing before your legs, or you have low back pain after a long walk, then chances are the right muscles aren't firing or your positioning is incorrect.

3) Build core strength. Although the stroller isn’t terribly heavy, the posture and pushing action does require core muscle engagement. Your posture isn’t completely upright while pushing a stroller so in order to keep better alignment and have as many muscles as possible supporting the action, your core needs to be strong. After having a baby, core training should be progressive. For many people it starts with breath and learning how to coordinate the deep abs and pelvic floor muscles. If you need a few tips on getting a stronger core, check out this free download.

Exercising for Weight Loss: Are You Taking the Right Approach?

When it comes to weight loss, there are many factors, but simplified, to lose weight you need more energy (calories) going out than energy (calories) coming in. This is where exercise is an asset. When you’re moving you’re using energy (burning calories) so exercise in addition to consuming less calories in your diet are two top weight loss strategies. Research shows that moms have the most weight loss success when combining nutrition and exercise. You can check out expert nutrition strategies for weight loss here.

I have one disclaimer before I dive into my recommended approach. I titled this article using the word “exercise”, but what I’m really talking about is the umbrella term Physical Activity. Physical activity is broad and means your body is moving, whether for sport, fun, commuting, exercise, etc. I make this distinction because I consider exercise a structured form of physical activity that comes with the intention of improving physical fitness. Both require energy so we’ll discuss both exercise and physical activity in my top three considerations for weight loss.

My Number One Recommendation: Move More. Do not make the mistake of thinking only exercise burns calories. It all counts. You pick up any fitness magazine and weight loss is always tied to exercise. But, as a mom you probably have more opportunities during your day just to “move” than to “exercise”, so physical activity deserves just as much attention as your workouts. You want to burn more calories every day? Increase your physical activity and move more! A future post is coming on moms and physical activity, but a good starting point is to think about times that your children (even if its tummy time) are moving and how you can join in for a few minutes here and there. More minutes of movement equals more calories used.

My Number Two and an Essential Consideration: Resistance training (strength training, weight lifting, etc.) is a must! In my opinion, resistance training is more important than cardio when it comes to weight loss. Resistance training is movement, so while performing it you’re burning calories AND while you’re recovering from it, you’re burning calories. More importantly, resistance training ensures that you’re preserving muscle while losing weight (meaning the weight you’re losing is fat). Sure you can drop weight without resistance training, but muscles are what gives you shape and helps your metabolism in the long run, so you want to lose as little lean mass as possible. For health benefits, it is recommended that you perform resistance training on each major muscle group twice per week. For most moms I find this is a good starting point because this baselines isn’t yet being met. Your goals, needs, physique and other parts of your exercise program will determine your resistance training needs, but beginning with two workouts each week is essential.

Third Recommendation: Consider your Cardio. Outside of the health benefits, cardio (or aerobic) exercise is a great way to make sure your body is efficient at using the food you consume for energy. At one point spending hours and hours at the gym on a machine was everyone’s approach to weight loss. Now HIIT (high intensity interval training) is all of the rage. Fitness trends change as research progresses. This doesn’t mean the old way is no longer good and doesn’t make the new way the best way. My point is that there are benefits to all types of cardio depending on your goals, abilities and most importantly what you enjoy. If your end goal is to run Broad street then running should be a part of your weight loss plan. If you’re short on time, HIIT is a great way to burn calories long after the workout is over. If you prefer music and choreography, dance classes might be your best bet. Get your heart rate up and burn calories in a way that’s appropriate for you.

As I mentioned early, physical activity isn’t the only factor in weight loss, but if you’re not “moving” your approach is lacking. I give general advice with caution because when it comes to exercise, it’s safer and more beneficial when it’s customized for you. If you’re a new mom, check out my guide to see if you’re ready to embark on your weight loss journey.

If you’re new to exercise, having trouble getting started, or aren’t progressing any more, let me help you with a customized approach.

Get moving!

New Moms and Weight Loss: Nutrition Advice from the Experts

I often hesitate to discuss weight loss with new moms because it shouldn’t be your first priority. Your recovery and caring for baby are. However, often times hanging on to the excess weight can make you feel more tired, make physical activity less desirable, and you may hear a nagging voice every time you get dressed. So although not a priority, weight loss is worth addressing.

It’s important to point out that weight loss requires caloric deficit, meaning more calories out than in. Ideally this is accomplished through a combination of what and how much you’re eating, and how much you’re moving each day. Most dietitians don’t recommend restricting calories while still healing and/or establishing breastfeeding. I agree that trying to lose weight too soon can do more harm than good. So before you embark on weight loss efforts, check out my guide on when you should begin to think about weight loss.

OK….now to the good stuff. There are thousands of articles, books, and methods when it comes to nutrition. I reached out to two fellow mamas and registered dietitians/nutritionists (Beth Auguste of Be Well with Beth and Jennifer of Jennifer Weis Nutrition Consulting) to help you with your approach. Here is a simplified version of their top nutrition strategies for weight loss:

1. No cleanses or elimination diets. This includes carbs! Jennifer believes that unless there is a medical reason, elimination diets typically don’t work, “this tends to backfire or, at best, works for a while and once normal eating habits resume, the weight returns.” Instead she says, “when making meals, include a healthful carbohydrate, a protein source and some fat to help you feel full longer and slow the rate of digestion.” This combination also helps regulate your blood sugar which plays a role in energy for exercise, mood and cravings. Beth Auguste, registered dietician/nutritionist, is on the same page and goes a step further to suggest, “instead of an elimination diet, focus on adding more fruit and vegetables. The vitamins, minerals and micronutrients will help your liver do its job better [than a cleanse].” She says to aim for 11 servings per day as suggested by the DASH diet.

2. Hydrate! I love that Beth recommends using water as a “pause button” when you feel snacking getting out of control. “I've seen so many clients achieve fantastic results once they begin to hydrate. Benefits of hydration include, better energy, clear mind, less headaches, better mood, better body temperature control, better appetite control, and clear skin,” explains Beth.

3. Keep healthy snacks and easy meals on hand. Jennifer knows time is precious for new moms and suggests keeping easy snacks handy so that you’re not reaching for high calorie convenience snacks. Her suggestions include keeping things like greek yogurt and fruit, bowl of ingredients for quesadillas, smoothie bags (in the freezer), or premade nut butter sandwiches in the refrigerator ready to go.

Lastly, I asked them how they felt about “eating in moderation” as it relates to weight loss. I tend to follow the rule that everything can be a part of a healthy diet as long as the majority of the foods you eat are good for you. I don’t like to feel guilty when I eat something not so healthy, so this approach works well for me to maintain a healthy weight without feeling deprived. But my question to the experts was: does moderation work for weight loss? Here’s what they said...

Jennifer is a big fan of moderation as she thinks strict diets are not a long term solution. She shares, “ looking at a food plan through the lens of what you CAN eat rather than what you can’t eat is better overall. Morale during planning and meal times is higher, foods don’t get a good vs bad distinction and, more importantly, all foods can fit into a healthful eating plan anyway. Unless certain foods are avoided due to a medical reason or personal preference, an inclusive eating pattern decreases chances of excessive intake of a “forbidden” food at some point and associated feelings of shame.”

Beth also believes, “To successfully maintain weight loss you must do all of the things that you did while you were losing the weight. So if you ever plan to have alcohol again or be a little bit loose with your diet, you should incorporate these things in to your weight loss plan. I like the 80/20 rule because it allows you to eat "perfectly" 80% of the time, and this will get you results!”

So for those of you ready to incorporate nutrition strategies into your weight loss plan: begin with hydration, 80/20 rule applies to weight loss and maintenance, keep healthy snacks available, and avoid elimination diets. If you need some additional support, reach out to Beth or Jennifer for guidance. I’ll provide you with some exercise strategies in my next post. Stay tuned!