We did it, mothers. We pulled off a 360-twist into a reverse alley-oop SLAM DUNK of a summer. This morning, after a rushed and marginal photo:
I delivered each child to their respective new classrooms complete with new lunch boxes, new shoes, and a kiss and a smile.
Then I went home and couldn’t help but pull one of these:
Now that the kids are in school, do you hear that knocking at your door? Those are your fitness goals and THEY’RE BACK! The last time they came for a visit was waaaaaaaaay back in January. It’s time to welcome them back into our lives.
Since the kids and some of us are going back to school, let’s assess where we are with those goals using the old fashioned ruler analogy:
If you are looking at a ruler, what number would you be at when it comes to your activity level? How are you doing? Are you at a 3? 0? 8? We all are at different places and that’s fine. Now, instead of unrealistically committing to jumping up to a 12 tomorrow, just decide to move up ONE INCH. That’s right, just one small change. That may mean walking the kids to school. Or it could mean adding some HIIT to your workouts. It could mean finally lifting some weights or working on your flip turns in the pool.
Just one change.
Now assess your nutrition on the ruler. Where are you? Decide on one change you can do today, then repeat that change tomorrow. It may be drinking that gallon of water a day, measuring out your cereal to see how much a serving is, or eating a serving of vegetables at dinner.
Make that one change today, then repeat it tomorrow. Then the next day and the next, etc. Pretty soon, those changes won’t be foreign or new. They’ll become a part of who you are and –dare I say it — a new habit.
I’ve learned that one small change can lead to big and permanent results — that is what we are going for.
One change I made a few years back seems small, but was major for me. I love yogurt. Plain yogurt. I was raised on the stuff and love it the bitter sweetness of it. Sweeten it with some stevia and it suddenly becomes my ice cream. I used to eat it religiously before bed NO MATTER WHAT. I would eat 5-6 small meals a day, then have this beast on top of all of that. It didn’t matter what time it was. If I was out on a date with the Doc and at Outback Steakhouse complete with a huge seven-layer chocolate cake dessert, I’d come right home and down that yogurt. Every night.
I must admit it was not JUST plain yogurt. It grew from plain yogurt to adding many “healthy” goodies: almonds, granola, walnuts, Kashi cereal, craisins. It was very comforting to me and frankly, I knew I could pass up sweets all day since I knew I’d get to down that huge yogurt before bed. I justified that it was healthy. However, once I figured out the calories and it was well up to a whopping 500 calories or more. It was getting out of control.
After baby #3, I had a trainer
beg convince me to not give up the yogurt, but just change the time I ate it. Instead of right before bed, he wanted me to move it to a meal or snack. Now remember, eating before bed is not inherently wrong, but I had definitely eaten enough calories during the day and this yogurt was just extra calories– A LOT extra. I was scared to make the change since I’d been eating this same thing for as long as I could remember.
It was a tradition!
It was my treat!
It was my pacifier!
I finally moved it to my afternoon snack, and I reduced portions so it was around 250 calories. Before bed that night, I had a small glass of milk instead. Guess what happened? I slept better since my stomach wasn’t churning this mammoth yogurt concoction all night. And, I dropped another 5 lbs since I wasn’t adding on a huge 500+ calorie bedtime “snack”.
ONE CHANGE BRINGS BIG RESULTS.
After you have moved up one inch on your fitness and nutrition rulers, then decide on another small change. Little by little we can make our way to better habits, more results, and just plain feeling good.
OK, Fit Mommas, I know you are feeling it! What small change are you going to make today? Comment below and give us some ideas!
Like this? Want more? Subscribe to Trainer Momma’s RSS feed by clicking here. Thanks!