Lean Strong Mom.com

Obstacle #3: Socks….lots and lots of SOCKS

This post is a long time coming……because I have not overcome this paticular obstacle yet!  I am desperately hoping that my readers will be able to help me with this one.  Let me spell out the obstacle a little more clearly:  L-A-U-N-D-R-Y.  Yes, laundry.  How does a mom who is motivated to exercise get through the loads and loads of laundry (not to mention housework) generated on a daily basis by her family?

I mean, it is kind of depressing for me to consider that in the amount of time it takes me to SORT, FOLD and PUT AWAY clean socks for six people (and what do I do with the singles that emerge from the dryer without their partners? I STILL don’t know)  I could have completed at least one 20 minute, sweaty, calorie-burning, body-sculpting workout, getting me one step closer to reaching my weight-loss goals!  Drives me crazy.  So here are my unsuccessful solutions so far…..

My ATTEMPTS at a solution to the obstacle of socks include the following

1.  I have trained my six and five year olds (and sometimes my 2 1/2 year old) to put their own clean laundry in their drawers.  And trust me, as soon as I think my six year old can handle the washer/dryer part, he’ll be doing his own laundry completely!

2.  I tried to reduce the sheer AMOUNT of laundry 2 ways and only 1 way is working.  #1 I implemented the “sticky or stinky” rule with my boys.  Basically I told them that unless their clothing was “sticky” or “stinky”, the should plan to wear that clothing again the next day. (by the way, #1 is the solution that doesn’t really work) AND #2 I have implemented the “sticky or stinky” rule with myself.  Actually, it doesn’t really matter if it is sticky or stinky, chances are good that an outfit will be worn not once, not twice, but multiple times in a week, well, except the undies, those are changed daily and don’t take up much space in the washer/dryer overall laundry scheme of things…..perhaps I share too much info, for those of you who are offended, I’m sorry.

3.  I throw everybody’s clean socks into a pile on the floor in a rather central location and when someone needs a pair to wear, they simply sift through the pile themselves and find socks that may or may not match - but hey, THEY ARE JUST GOING TO GET TOSSED INTO THE LAUNDRY AGAIN ONLY TO PERPETUATE THE ENDLESS CYCLE OF SOCKS, SOCKS, SOCKS!

You see? Socks truly can rob us of our workout times - they do rob me of mine.  I KNOW someone out there has a better solution….something practical that can really work for the rest of us?

I have to share one of my easiest, yummiest, healthiest breakfast recipes for busy moms!

First of all, I know how easy it is for busy moms to SKIP breakfast, but don’t do it!  Skipping breakfast is a bad idea.  So, here’s how you can be prepared so that breakfast is EASY!

Take your leftover VEGIES  from the night before, or, better yet, do you have some of those frozen vegies in a bag?  Either way, mix those in with some EGGS in a saucepan, sprinkle in your favorite seasonings and INSTANTLY you have a high-protein, high-fiber breakfast that is conducive to weight-loss and high energy/endurance.

I like to use 1 or two whole eggs and some egg whites, preferably from a carton because it is less wasteful.  It is easy to make an omelet with the vegies and if you have some available, add some goat cheese or parmesan or some other low-fat shredded cheese that you have on hand.  This is such a better alternative to sugary cereals, or, worse, nothing at all!

And, best of all, this is a very SATISFYING breakfast that gives you energy without an instant crash and revs up your metabolism from the start of your busy day.  Plus, if you get into the mindset of utilizing those leftover vegies, you could end up with some very quick and creative (not to mention TASTY) breakfast omelets!

I would love to hear YOUR ideas, and what YOU do for a quick, healthy breakfast FOR YOURSELF!

My best friend and I call ourselves “closet Oprah fans”.  I’m not sure why I was kind of embarrassed to admit that I starting watching The Oprah Winfrey Show….I think it may have something to do with the fact that I grew up witnessing my own mom’s infatuation with Oprah and her show.  Now I’m a 32 year old woman (though there are still glimpses of the silly girl!) with four children.  My life and perspective are much different now and I have come to greatly respect Oprah, what she has accomplished, who she is and how she has helped so many people.

So, in December when Oprah began alluding to her recurring struggle with weight and her upcoming “Best Life Week”, my ears perked up.  My newest son is only three months old and, even while our family is still adjusting to our newest little bundle, I fiercely guard my daily workout as one of my top three priorities.  On the first episode of her “Best Life Week” Oprah says, “The key is putting yourself back on your own ‘to do’ list.”

I can relate.  I got home from a morning that included a doctor appointment, running errands and picking up one of my sons from preschool.  I came home to a living room with toys and clothing is disarray, half-unpacked from our holiday vacation.  The kitchen still had new groceries on the counter-top from the day before.  But THE SINK!  THAT was the worst.  We build up so many dirty dishes in a day, it is unbelievable.  Our sink was full to overflowing with dirty dishes (and the dishwasher was full of the clean ones).

So what did I do?

I put my two younger sons down for their nap and I put on my workout shoes and went downstairs to start my workout.  MY TIME!

You see, all I wanted for Christmas was my body back - and the ability to wear my clothes that I love in that wonderful smaller size that fits.

But the truth is………… no one can give that to me but ME (or maybe Mr. Nip’n'Tuck - but that DEFINITLEY was NOT in the 2009 budget!)

So, for Christmas, I bought myself a gift.  You all know I am a workout video JUNKIE!  Well, for Christmas I bought myself a new workout video series that I am LOVING!  In fact, since starting it, I am only just ten pounds away from my pre-pregnancy-fourth-son-weight! YES!

I want to see how this pans out before I review this series for you all. But regardless of WHAT you do, I recommend taking Oprah’s advice, “Put yourself on your own ‘to do’ list” this month, whether that means getting a massage, engaging in a workout, meeting up with a good friend, or pursuing a hobby you love.  We moms MUST take care of ourselves so that we can take great care of the ones entrusted to us.

Peace.  Happy New Year.

me with my youngest son - 2 1/2 months old

Obstacle #2: Not being prepared for meals

Let’s face it.  When we are not prepared for meals, whether breakfast, lunch or dinner, we do the next easiest thing: we either unwrap some pre-cooked high fat meal for us and our kids OR we order in something just as bad or worse, OR we finish off the kids’ lunch OR we rifle through the cabinets in search of some high-carb treat that will satisfy our cravings!  The options are endless and completely anti-weight-loss.  Patterns like this threaten to carry us into the next ten years with an extra 20 pounds!  Yikes!

Not being prepared for a week of meals for ourselves or our families can sabotage our weight loss efforts.  As a busy mom, there will always be way too much going on for us to just spontaneously choose the healthiest alternative UNLESS we are prepared.

My solution to the obstacle of unpreparedness:

I really like the magazine “Real Simple” and when they started a new television program “Real Simple: Real Life” I was so excited!  So far they have suggested one idea that I have been able to implement immediately and see a significant improvement in my everyday life.  In this particular episode they were helping a working mother of three boys to plan ahead her meals for each week so that grocery shopping and fixing dinner could be a lot less crazy, haphazard, hectic and high-fat.

They bought her a white board with the days of the week on it to mount the fridge with her weekly menu.  All she had to do was spend a couple minutes each week planning what her weekly dinner menu would be for the family.  Then, she based her grocery shopping on that menu for the week.

I bought a similar white board at Target and took the concept to the next level.  On the other side of the weekly dinner menu I jotted down what my lunches would be so that I could include those items on my grocery list.  I also incorporated my coupons so that my pre-planned grocery list assisted my weight-loss goals and my budget. (If you need any help finding money-saving tips, my friend Jenn has an excellent blog that will give you DAILY deals - go to Deal-licious.com!)

This has worked out great!  It is so simple and basic but for the past four weeks there have not been anymore statements like, “Well, honey, I didn’t have any plans or ideas yet for dinner so why don’t we…..” fill in the blank: “order something fattening”, or “go out for something greasy”, or “pick up something over-priced and unhealthy”.

Obstacle #1: Distraction

I am a busy working mother of four.  Whenever I want to exercise there are always 100 more pressing things on my “to do” list that seem more important and urgent than my workout time.  Even after I have established that none of these items are more important than my set-aside workout time I will still experience the power of distraction as my mind wanders DURING my workout.  This causes my exercise intensity to decrease and my motivation to wane.  This can be a very powerful and frustrating experience.

My solution to the obstacle of distraction:

This is very simple but revolutionary for the busy but committed fitness mom:

I keep a pad of paper and a pen in my workout area so I can jot down whatever pressing distraction or “thing to do” pops up.  This way, I get it out of my head and on paper so that I can focus again on my workout.

Sometimes, by the end of my workout, the sheet of paper on the top of my pad is FULL!  It is amazing how much my mind generates while my heart is pumping!  I get some of my best, most innovative ideas, while I’m exercising.  Blood to the brain is a good thing!  But if all the “to do’s” and ideas are on my mind while I’m trying to break a sweat, I will not be able to engage and approach my workout with the calorie-burning intensity that I need to make my investment worthwhile.

I have found that if I keep a pad a paper and pen readily available I can quickly dump ideas or “to do items” as they come onto the paper, relieving myself of the anxiety of trying to remember it, while freely moving on with my workout.  I feel good about the fact that I can continue to engage my body AND my mind in my fitness routine while at the same time, not neglecting other thoughts or responsibilities that demand my attention as well.

I have to say, one thing I am concerned about after having four children, is my pelvic floor. The pelvic floor is composed of muscle fibers underneath the pelvis. It is important in providing support for pelvic organs like the bladder, intestines, and the uterus (in females), and in maintenance of continence (so you don’t wet your pants!).

In women, these muscles can be damaged in pregnancy or childbirth.  I have read about physical therapists who specialize in pelvic floor rehabilitation for women. In fact, one such therapist said that if another group of muscles underwent the type of rigor that our pelvic floors experience during pregnancy and childbirth, we wouldn’t even think of NOT rehabilitating that muscle with some type of physical therapy.

I have to think there is more out there than just Kegel exercises, which may improve the tone and function of the pelvic floor muscles. In addition to preventing or diminishing leakage Kegels may improve vaginal muscle tone and consequent sexual sensation, according to Wikipedia.com.

I don’t know about you but in my opinion, Kegels are no fun at all!  They feel awkward.  That is why I wanted to let you know that I found a core workout that strengthens your pelvic floor and your core.

This workout video is part of the Yoga Booty Ballet workout series. It is called “Yoga Booty Ballet: Abdominals and Core Strength”. This routine consists of three-12 minute workouts designed to strengthen your entire abdominal region (you can do one or all in a single workout).

I like to do this workout at the end of a cardio or strength-training routine.  I hope you like it as much as I do!

Maybe you’re not getting much sleep these days.  Maybe the last thing you feel you have the energy for is an hour long workout!  I hear you!  Most days, even if I DID have the energy for an hour long workout, where would I find the time with a 7-week-old baby crying for his next meal?  And when I’m tired at the end of the day, all I want to do is sit down in front of the television with a bowl of yummy, salty, kettle baked potato chips.  Not exactly a habit conducive to postpartum weight loss!

There are two things I have learned about effective weight loss since having four children.  First of all, coordinating healthy eating and consistent exercise is very difficult!  Second of all, the coordination of the two is reciprocal - meaning, one affects the other and leads to greater momentum in one direction or the other.

What I mean by this is, even if you ate a whole bowl of “stress-relieving-salty potato-chips” in front of the latest episode of “The Office” the night before, don’t be so discouraged that you neglect your workout the next day. Doing your workout, no matter how short it is, has a recipricol effect on your eating.  In other words, stay consistent with your workout no matter how you are eating.  When you complete a workout and put that effort in, it does effect how you eat.  And, in the same way, the better you eat, the more encouraged to exercise you will feel.

This is why I want to tell you about one of my favorite short workouts that will help make up for the extra calories you consume during those postpartum stress relief overeating sessions.

It’s the Turbo Jam 20 minute workout. This is an excellent workout that delivers a big calorie burn when you are short on time. Turbo Jam is led by Chalene Johnson, a mom and fitness expert. She is a fun and efficient fitness instructor. Her workouts are fun and VERY effective. PLUS, her turbo jam workouts engage the core and abdominal muscles which helps to strengthen and whittle your middle after having a baby.

Don’t forget to check with your physician to be sure you are ready for a weight-loss or exercise plan.

Among the many challenges that new moms face, most new moms have these two in common:

1. We have a few (or more) pounds to lose.

2. We don’t have much time to do anything about it.

That is why, as a busy mother of four I look for exercises and workouts that give me “two or three for the price of one”.

Both types of workouts involve muscle-training or sculpting.  Sculpting or muscle-training is the only thing that actually changes the shape and proportion of your body.  Sculpting, not just weight-loss, is what reduces your dress or jean size.  In addition, building muscle (not the same as body-building or “bulking up”) causes your body to burn more calories, not only while you’re exercising, but while you’re at rest.  And, the only way to drop pounds of fat is to have a daily deficit of calories meaning, you are burning more calories than you are taking in.

The question is: Who wouldn’t want the ability to burn lots of calories when you’re not even exercising?  Building muscle does this, and, don’t worry, the kind of muscle training I am recommending is not the bulking up body-building kind.  The kind of sculpting I am talking about builds long, lean, toned, tight, calorie-burning muscles that reduce your jean size!

So how do you accomplish this with so little time?

1.  You do workouts that give you “two for the price of one”.  Two for the price of one workouts are workouts that work more than 1 muscle group at a time.  This way you can accomplish more in less time.  You only need 30 minutes a day to build nice, beautiful muscles that will assist you in your everyday life and help you to burn more calories throughout the day.

2.  You do workouts that give you “three for the price of one”.  Three for the price of one workouts not only work multiple muscle groups but they keep you moving at a faster pace while working LARGE muscle groups.  This gets your heart rate up and delivers a cardiovascular workout at the same time you are building muscle.  Whew!  It’s exhausting but it does not last long.  Again, in just 30 minutes or less you can make a HUGE difference in how your body looks and feels.

So, where you do find such a workout?

One place to start, if you have the luxury of leaving your house to exercise, is a wonderful, innovative circuit-training workout for women called Curves.  I used to workout at Curves (30 minutes or less of cardiovascular muscle-training) when I only had two children and I could do the workout before or after work.  This is a very effective way to change your body (provided you are eating healthfully) quickly!

If your workout consists of a few stolen moments out of extremely busy days at home with your kids, like mine does, try this home workout video:

“Shape Bikini Body Camp: Redefining Workout” on DVD.  This video has two 30 minute workouts that supplement the video I mentioned in my last post, ““Shape Bikini Body Camp: Transforming Workout”.  My favorite is the “interval cardio sculpt”.  It is only 30 minutes long but it is SO efficient.  This workout is great for your heart, for maximum calorie burn, and for changing your postpartum body to a strong, sexy, toned body in a short amount of time!  In the next couple of posts I will highlight more workout videos and tools that make the most of the precious little time and energy you have to put into your workout.

I had my fourth son almost 7 weeks ago.  We’re all starting to get into a good routine and I am able to accomplish a physical workout almost every day.  Some days, however, the workout needs to be SHORT.

So, when I am crunched for time but I still want to work toward my postpartum weight loss goals, there are a few workout videos I go to that I KNOW will make my time worthwhile.  I know I will get a HUGE calorie burn with lots of calorie-consuming body sculpting when I pop one of these workout videos in.  Today’s post will highlight the first.

When you’re short on time you need your workout to give you two or three for the price of one.

I have found some great workouts that are short, easy and will help you to reach your postpartum weight loss goals, here’s the first:

1.  The “Shape Bikini Body Camp: Transforming Workout” DVD is awesome. There are three excellent workouts on this DVD.  I especially like the “cardio interval” and “sculpt plus” workouts.  Although each are only 30 minutes long, you accomplish as much or more than you would during a typical 60 minute cardio workout or a 45 minute weight training session.  When I first started using this DVD in my daily workout schedule after having my third son, I saw results within two weeks and found that these simple but effective routines were easy to implement into my daily life.  This is a video I keep in my “fitness dvd library” but I do recommend the “try before your buy” approach: see if you can check it out from a friend or your local library or even as a movie rental.

If you have just had a baby or if your tummy is just more ample than you feel comfortable with, it can be difficult to find comfortable, fashionable, feminine clothing that detracts attention from this trouble area.

Perhaps you are diligently working on this trouble spot through healthy diet and regular exercise….or maybe you’re just thinking about getting started on that…..either way, I understand how it feels to want to hide the tummy! I have a 6 week old son and the squishy belly to prove it!

Recently, however, I found a couple of vital clothing items that I have relied on to hide my postpartum tummy but at the same time feel feminine, stylish and comfortable. I had to pass along this particular one because there is a sale going on online if you are interested. I LOVE the store Anthropologie. Well, let me put it this way, about 50% of the clothing in this store, I could/would never wear and the other 50% are the clothing items I purchase that are my favorite, most essential pieces of my wardrobe.

I found this sweater, ordered it, tried it on, and loved it.  I wear it over t-shirts, tank tops, with jeans or trousers.  The price is right and it gives a stylish, slimming sillouette for a mom who needs a comfy, sophisticated boost to her postpartum wardrobe.  In fact, Anthropologie.com is having a big sale right now and many of their tops and sweaters have an empire waist which is very flattering because the narrowest part of the garment falls just below the bustline, which is the narrowest portion of the torso on most women.  This creates the illusion of a slimmer torso and longer legs.  Here’s the sweater I bought but you may find some other bargains that will boost your confidence as you transition from pregnant mommy to lean, strong mom!