Friday Fitness Tip – Keep An Exercise Journal

This week’s Friday Fitness Tip is to keep a journal when it comes to exercise.  This could be something as simple as tracking:

  1. Number times you exercised in a week
  2. Number times you want to exercise
  3. Average time spent exercising
  4. Average time you want to spend exercising
  5. Goals
  6. Goals achieved

People keep journals for a number of reasons. For us, we like to journal to hold ourselves accountable.  Accountability goes a long way in your exercise routine. Some days/weeks are easier than others to achieve our goals, and a journal is a good way to keep us on track. What are some ways journaling helps you?

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Friday Fitness Tip – Find the Right Pre-Workout Snack

This week’s Friday Fitness Tip is to Find the Right Pre-Workout Snack.  This is something a lot of people struggle with, including us. You don’t want to eat too much, in fear of feeling too full. You don’t want to eat too little in fear of not getting enough nourishment resulting in feeling light-headed.  A good rule of thumb is to pack your snack mostly with carbs and a bit of protein. This will help you perform best. We compiled a list of good pre-workout snacks:

  • Bananas – Great source of natural sugars, simple carbs, and potassium. 
  • Rice Cakes (with nut butter or hummus) – Rice cakes are usually fat-free, which makes them a quick-digesting, healthy pre-workout snack.  Spread on a thin layer of some nut butter or hummus for a touch of protein.
  • Apple & Peanut Butter –  Quick and easy snack that combines some healthy carbs with a decent dose of protein

What are some of your favorite pre-workout snacks?

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Friday Fitness Tip – Make Time for Exercise

This week’s Friday Fitness Tip is to Make Time for your workout.  We found a quote too good not to share. “Regular exercisers don’t find time, they ‘make’ time.”  When we sit back and really think about it, this is us, we MAKE time! As working moms, there are a million things we could and should be doing, and hey, maybe a million more that we’d rather be doing.  Laundry anyone? Yeah, that falls under the category of what we should be doing.

The moral of this story, is to not sit back and wait for time to fall into your laps.  Make the time for your workouts. There is never a workout you regret doing, only a workout that you regret skipping.

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Friday Fitness Tip – Be Positive

This week’s Friday Fitness Tip is to Be Positive when it comes to your exercise routine, and in all honesty… life.  So many of us are consumed by negative thoughts, including us. I’m not good enough. I can’t do this exercise. It’s too hard. I don’t have enough time. I’m too tired.  I’m not fit enough. Stop it. All of those thoughts are negative, and we can all relate at some point or another.

Anyways, what are some ways to get rid of your negative thoughts?

  1. Keep a journal of your negative thoughts. Think about how you can change them.
  2. Smile. We can’t tell you how many times we have been in a workout class and the instructor reminded us to SMILE.  It is so simple, so why don’t we just automatically do it?
  3. Talk it out. Do you have someone you can turn to when you are feeling bad about yourself? A spouse, a friend, a parent, a coworker, or maybe someone you don’t even know. How about us? Reach out anytime!
  4. Keep a list of things you feel proud of. We must admit that sometimes this isn’t easy, but you can do it! It might be small, but what are you proud of? What have you achieved lately?
  5. Don’t expect perfection. This is one of the biggest gripes we deal with. No one is perfect, so stop stressing.

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Friday Fitness Tip – Celebrate Small Wins

This week’s Friday Fitness Tip is to celebrate your small wines! Oops, I mean wins, but why not celebrate with wine?  Is it bad that every time I go to type “win” I automatically type “wine”? I must be feeling the Friday vibes after a long week!  Anyway…

When thinking in terms of fitness, what are some of your small wins?  We polled a few of our followers for some examples. Do any of these apply to you too?

  • Exercising 3 times a week
  • Holding a 2 minute plank
  • Exercising before work
  • Exercising after work
  • Beating calories burned goal
  • Being able to do one pull-up
  • Being able to do 10 push-ups without dropping to your knees

It is very important to celebrate small wins. These are personal achievements that you should be very proud to celebrate! Personally speaking, we usually notice the mistakes that we make, and ignore the small victories.  Why are we so hard on ourselves? Sometimes we think it is because we are expected to achieve certain goals.

Here are a few ways to celebrate your small wins:

  1. Notice them. Who cares how small you or someone else might think your small wins are, you will be happier if you notice them.
  2. Get excited. Be proud of yourself!
  3. Communicate them. Yes, it is OK to brag!
  4. Live in the moment. Enjoy the celebration. Don’t overwhelm yourself by thinking of other goals to achieve.
  5. Reward yourself. Have that extra slice of pizza or another glass of wine, buy yourself a new pair of sneakers… you deserve it! Keep up the good work!

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Friday Fitness Tip – 5 Ways to Get Enough Sleep

This week’s Friday Fitness Tip is Getting the Right Amount of Sleep.  Getting a good night’s sleep has many benefits, but we are just going to relate it to exercise. You will be more successful in your exercise routines and goals, when you are well rested. If you look at the sleep guidelines, adults (26 – 64 years)  should be getting 7 – 9 hours of sleep per night. Until becoming moms, we had no idea how important sleep was to our health.  They always say you don’t know what you have until you no longer have it.

So how does one achieve this goal? Well, here are a few tips that we came across.

    • Stick to a sleep schedule, even on weekends. Sometimes we let go of our routines on the weekends because we feel like we have extra time to sleep in (those of us without young kids). Maybe we just finished a Netflix show and we can’t wait until tomorrow to watch the next episode. Let me give you some advice…go to bed. You’ll thank me in the morning.
    • Practice a relaxing bedtime ritual. Maybe you wash your face, take a hot shower/bath, brush your teeth, read a book, diffuse some oils, etc. Whatever works for you, but establish a good routine and stick to it!
    • Exercise often. This is spot on! Exercising helps sleep and sleep helps exercising.
    • Beware of hidden sleep stealers, like alcohol and caffeine. Aw man. Mom life craves coffee and wine! Maybe moderation is key.
    • Turn off electronics before bed.  This is a huge one, and one where we are guilty! Kids are in bed, why not catch up on the news on your Facebook feed? Statistics show leaving your phone face up disrupts your sleep.  

Now, go to bed!

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Friday Fitness Tip – Start Out Slow

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This week’s Friday Fitness Tip is to start out slow, and not to strive for perfection.  We’ve found that when we set unrealistic expectations, we typically fail. We put way too much stress on ourselves by trying to figure out how to achieve certain goals, and in the end, it’s not worth it. Start out slow, and do what you can. If you are just getting into exercising, or maybe you took a break and are starting again, or maybe you have a routine that just isn’t working for you, start slow. What are some achievable goals for you? For us, we strive to workout anywhere from 3-4 times a week, so a realistic goal for us is 2-3 times a week and any extra day is a bonus.  An unachievable goal for us would be if we tried to exercise 5 times a week, 1) we’d be super stressed trying to figure out how to fit this into our hectic lives, and 2) we’d probably fail or be so stressed that we missed out on something else important. Believe us, we have learned this the hard way.

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Friday Fitness Tip – Plan Ahead

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This week’s Friday Fitness Tip is to plan a workout schedule and stick to it! We found that planning ahead really helps keep us on track and holds us accountable. We set aside time each month to plan out an exercise schedule. Once we have our schedule, we collaborate with one another and our families to make sure these times and days work for everyone involved.  As we have said before, we need the help of our husbands and family members in order for us to be able to exercise. Sometimes we have to choose the times and days that aren’t ideal (i.e. a 7:45 AM or an 8:00 PM class) because they work best for our families. For us, it doesn’t really matter what time of day we go, it just matters that we keep up our routines and healthy lifestyles. What are some ways you have found to schedule workout times?

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Friday Fitness Tip – Find A Workout Buddy

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Being a working mom, or just a mom in general, is exhausting, but also one of the most rewarding aspect of our lives.  Every day we are thankful that we have been given the opportunity to be moms. In an effort to be the best moms we can be, we try to practice good self-care by exercising and living healthy lifestyles.  It always helps to have a workout buddy.  We find that working out together is a sure way to hold each other accountable.  Motivating each other to work out on our hardest days have been the ones in which we had the best results! We are supportive, encouraging, and always there for each other.  We are constantly pushing each other to do our personal best, and we know we are always there for a good laugh when the time is right.

Do you need a workout buddy? Let us be your buddy! Contact us if you want to try something new or if you want to go to a place we have already visited.

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