As a Mum, goal setting for ourselves is not always the priority. Our main goal is often to survive each day and make sure our kids make it through too.
Before you became a mum, you had things you loved doing. You may have felt differently, more energy, had a sparkle in your eyes when your favourite song came on or that endorphin rush when you finished your favourite workout. Goal setting can help you find who you are and what you love doing outside of being a mum. It can also give you some power over that feeling of just surviving. You have a purpose and direction.
Often we feel pressured to set health and fitness goals that revolve around losing weight fast and fitting back into your skinny jeans. It usually involves low calorie diets and high intensity exercise. Calorie restriction may result in your body not getting the energy it needs to function. When you are running and jumping too soon, you begin to pee your pants (if you aren’t already). Mums don’t take the time to rehabilitate their bodies after pregnancy. Your body has been through a lot so take the time.
In the beginning, mum goals may be having a shower each day, sleeping 8 hours in a 24 period (probably broken) and enjoying a warm coffee. You may start getting time for date night to reconnect with your partner and maybe even a night out with the girls. All of these things are important for your mental health and go on to have an impact on your physical health. The more we neglect ourselves, the worse our physical and mental health become. Our approach is to be kind to yourself and you will make healthier choices naturally.
Tips for Health & Fitness Goal Setting for Mums
- Remember What You Love Doing, What Makes You Feel Great – inside and out.
- Prioritise The Time You Need For Your Goals
- Find Family Friendly Options
- Educate Yourself On Your Body
- Give Yourself Time to Recover from Pregnancy
- Make Healthy Lifestyle Changes to Reach Goals
- Avoid Restrictive Diets or Eating Plans.
- Be Flexible in Your Approach to It All!
Being flexible on how you approach achieving your goals is an important factor. Setting yourself a goal to drop 5kgs in 8 Weeks may look great on paper. But when it comes to reality, kids get sick, you feel like crap, you had a bad night’s sleep and everything else that may happen can have you ‘falling off the wagon’ more times than you would like. But remember that’s life and it is 100% OK. A flexible approach means taking a rest day and enjoying a nap. Skipping a class and making it up with a home workout. Enjoying that chocolate/burger/cake (whatever you feel you need) and choosing a nutritious meal the next time you eat (Instead of waiting for Monday/New Month/New Year to eat well again). Letting go of the guilt and just living a life that makes you feel great.
What would you like to achieve now that you are a Mum? If you want to lose weight without stressing about the scales, diets or high intensity exercise, let me help to guide you through with a plan and workouts that suit your post-pregnancy body.
Also, join our Mums & Bubs Classes on Tuesday and Thursday Mornings at 9:30am to meet other mums, enjoy the fresh air and get your body strong from the inside out. Contact Us today for Your Free Trial.
It’s only 2 weeks away and you have committed to race. Have you been training? What should you do to prepare? Are you ready for the Fishers Ghost Fun Run? Evolution Health Services has entered a team in this years race. For me, this is my first time of completing the 5km Fun Run. I have wanted to do it for years but timing was never right. I have completed the JP Morgan Chase Corporate Challenge in the past and could not run the whole thing. I kept walking. So I made it my goal in our 12 Week Challenge to run the whole 5km without walking. While training, inspired by my own client who is about to run the New York Marathon, I decided to just do it. I ran 5 laps of Park Central Campbelltown which is just over 5kms. I didn’t stop but now I have a time to beat. You may be thinking, why are you setting goals when you are the Personal Trainer. Well I believe that to motivate your clients, you need to show them it is possible. I am by no means an athlete. I don’t look like the sculpted babes on the magazines, I am a real person with a family, business and life to deal with too. So I would like to share my tips of what we can do over the next 2 weeks to get prepared. 1. Tell yourself you can do it. Mindset will get you far. When completing my training, I was actually saying the number 5 out loud as I ran. Not 2.5, not 3 or 4… I wanted to complete 5kms so I kept telling myself to do it. Luckily there were not too many others nearby so there was no one to hear this crazy person talking to herself. <hatulclass=”font_8″>2. Picture yourself and imagine the feeling Achieving a goal is one thing, but have you considered how you will feel. Do you crave to have that feeling? Well start picturing yourself going the distance and how proud you will feel when you achieve it. It is easy to set a goal but attach your emotions to it and the goal will drive your body when your mind wants to give up. 3. Keep hydrated. Did you notice on the back of your race bib they provided you with a Hydration message from Sports Medicine Australia? Hydration is important before the race, as well as in the weeks leading up. You do not want to start a race in a dehydrated state so ensure you get the required amount daily. Also remember that you need to increase your intake when training. 4. Get yourself some comfy gear Running shoes and active wear choices are important. Choose shoes that will support your feet and avoid shoes that are too tight, too loose or likely to cause you blister. I choose to run in tights as I have the lovely issue of my thighs rubbing together so short shorts ride up. Tights allow my legs the freedom to slide against one another easily. You may start the race feeling cool but run in a singlet but bring along your sunscreen to protect your skin. 5. Address any injuries now As a Remedial Massage Therapist I can also help to identify any issues with your muscles prior to racing. If you have a niggle in any area of your legs or back, speak to me about how I can help. You may require a massage treatment or I can provide you with appropriate stretches or foam rolling exercises to help. If you would like to join the Evolution team in the race, head to the Fishers Ghost Fun Run website to enter now. If you need any more tips, Contact Us today.
This week I have seen some amazing changes occur right before my eyes. As a Personal Trainer it’s the best part of my job. My clients are doing things they tell me they couldn’t a few short weeks ago. They are taking on challenges with such motivation and seeing the results of their hard work in so many ways. I think it’s time I start sharing and celebrating your triumphs girls. With just 4 weeks to go on our 12 Week Challenge, let’s see what else we can achieve. My Mighty Weightlifters On Friday our numbers had dropped down to 2, due to school holidays and the cold weather. I decided to make a last minute change of venue and brought the girls into my garage. We introduced Peita to the barbell. Nic has been having Personal Training sessions for 2 months now so she had been introduced before. We started off with some light deadlifts for technique. I noticed how well they were lifting so I thought I would challenge them by adding 10kgs to the 20kgs bar. They kept smashing it out so I kept upping the weights. I watched their form to make sure of no injuries and they were great each and every time. Nic lifted 50kgs. Now for those who haven’t met Nic, she is only around 5ft1 and doesn’t weigh much more than she was lifting. She was strong. Such an amazing effort. Peita then took the challenge to lift 60kgs. Now this girl had never lifted a barbell in her life and here she was with 60kgs. She did an awesome job. Peita has only ever done our outdoor training and proved to me that good technique with light weights provides a good foundation for good technique in heavy lifting. My Saturday Morning Joggers Earlier in the week I set the challenge as I completed the 1km loop without stopping (one of my own personal goals). I was motivating the girls for the Saturday Session. After posting in the Facebook Group I found out Amy had been down there that morning making up for missed sessions and challenging herself. This was so exciting for me as Amy is in the middle of Tax Time so appointments were taking up her training times. And Amy told me when we were goal setting at the beginning of the 12 Week Challenge that asking her to jog 1km was a bit ambitious. In our Saturday Outdoor Training Session she knocked almost a minute from her Tuesday time. Kristen was another who was not a runner when we first started the 12 Week Challenge, but guess who charged off first up the incline and crossed the finish line first? Yep it was the girl who didn’t run. Oh did I mention Kristen has just recovered from Pneumonia. I know she was proud of her effort as I surely was. Now my mum is one I am always proud of, even when she’s not proud of herself. She has been through so much this year, including knee surgery. Her surgeon told her she would never run again but clearly mum didn’t take no for an answer. She has now been given the all clear to jog occasionally. She got around the whole 1km loop walking but in a great time. She jogged in parts where she could and listened to her body to know when to stop. Another great moment this week. Our Burpee Queen When Emma started earlier this year, her first goal was to be able to do a burpee by her birthday. She even booked a Personal Training Session so she was 1 on 1 with me with the sole purpose of perfecting her burpee. It hasn’t taken her long but she is now smashing out the burpees. Still unsure of herself, I assure you Emma, you are doing them properly. 500 Burpee Challenge here you come. The Fitbit Goal Crusher I’m not sure how many of you have a Fitbit and the awesome app that goes along with it. But did you know that you can challenge your friends? Well we have a group of fitbit wearers, including myself who get roped into challenges each week by the Goal Crusher herself. Yes Kerrianne, I’m talkingabout you. She hits her 10,000 step goal almost every day and leaves us all for dust. We know how often she trains, but I think she mustn’t sit down when at home either. I’m training people or have massage clients all day and still cannot get the steps to beat her. As much as it frustrates me to lose, it also shows me how hard she is working and another tool that is helping her reach her goals. Hello Skinny Jeans While weight loss was one of the goals set during the 12 Week Challenge, some girls are really noticing the centimetres lost. What better way to notice than finding those old favourite jeans that you can now fit into. I had a few of the group discover old clothes fitting again even if they don’t see the changes in the mirror yet. There are so many more great stories from my 12 Week Challenge Group so far but I am sure you don’t have all day to hear me gushing over them. If you want to start kicking your own goals, Contact Us today with any questions and see how we can help.
Put on my engagement ring Found the photo of my wedding dress Had a cry Ate ice cream