One Fit Mama My Organized Chaos. Jo Ebisujima

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1 One Fit Mama My Organized Chaos

2 Why? Mama is the backbone of the family, she needs to be healthy and strong to keep everything running smoothly. A sick mama means everything goes pear-shaped and before you know it total chaos is running the home. BUT mama often puts herself last and self care goes out of the window, this really isn t they way to go. Quick disclaimer: I am not a sports or health coach, don t partake in exercises if you have any kind of ailment that might end in injury and clear it with your doctor first.

3 This is not a boot camp! As I have said many times before, I don t think there s a one size fits all solution, what we need to do is find out what is stopping you from keeping fit and eating healthily and what we can do to fix it. All the fitness regimes and healthy eating diets in the world are not going to work if you don t fix that problem in your head first. You need to be brutally honest on the next page, no one is going to see it except you (unless you want to share but that is totally up to you) so the ONLY person you will be lying to is YOU.

4 Answer the questions... How much exercise do you do on an average day (specific exercise, not chasing a toddler round the supermarket type of exercise!) One a scale of 1 to 10, how healthy is your diet? What is your kryptonite? (What knocks you off balance when you are on a health kick. Stress? Chocolate? Wine? The Husband?)

5 Let s get the ball rolling... If your totally honest answers were that you exercise for 30 minutes or more on a regular basis and you eat a healthy balanced diet then pat yourself on the back and go and have green smoothie to celebrate! If not, don t despair, this pod is about getting you started, giving you the momentum to keep going.

6 You have to enjoy it... The very first thing to do is find something you enjoy, if you don t enjoy it you are never going to stick at it. I hate running, I will never run a marathon and I m OK with that! But running isn t the only option, there are fitness DVDs, walking, swimming, cycling, hulahooping, dancing, the gym, kick boxing, martial arts, horse riding, hiking, white water rafting, skiing, sailing, surfing plenty to choose from! What kind of exercise do you enjoy?? Can you do it on a regular basis? YES Write it into your schedule NOW (Share in the FB group that you have) NO

7 Get it in the schedule! Once you have decided what it is you are going to do, get it in the schedule and come and share in the facebook group. Keeping yourself accountable will make a HUGE difference. The next step is to make sure the rest of the family know, just tell them, OK on Monday, Wednesday and Fridays I m going for a 30 minute run at 9am. Please don t ask me to do anything during that time, as I will have to say no, it is now my exercise time. Get serious and show them that YOU are serious. Enlist the help of a friend but choose your friends wisely!

8 Stop rolling your eyes... OK, I know for some people, setting 30 minutes a day aside for yourself to exercise, is like asking Hannibal Lecter to babysit - it ain t going to happen! Whether it is lack of time or lack of childcare, sometimes just getting that time is impossible. Fear not - I have you covered! Way back when, I applied to join the RAF and for the interviews I needed to get really fit in a really short amount of time. My gym coach assigned me all these extra exercises to do for the days I couldn t make it to the gym.

9 No excuses exercises... Ab crunches: Do a rep of 10 just before you go to bed or anytime you find yourself on the floor with your kids Squats: Do a rep of 5 every time you go to the toilet. You can also do them as you wait for the kettle to boil Lunges: Do a rep of 10 for each leg as you are waiting for the dinner to cook Jumping Jacks: Do as many as possible in 1 minute, challenge the kids to join in too Side To Side Lunge: Do a rep of 10 as you are waiting for your child to do whatever it is they are doing Plank: Any time you have a minute or two spare, try the plank and challenge your family members too - who s the strongest? Dips: Do a rep of 10 using a chair or low table. If your kids eat before you do, it would be a perfect time to get some in Side Kicks: Do a rep of 20 each side as you brush your teeth or doing them lying down when you are watching TV Lateral raises: Do a rep of 10 using a couple of cans or even bottles of wine, do it before drinking the wine

10 No promises... Now those exercises alone are not going to get you a body like Angelina Jolie but they will help tone up your muscles and give you better core strength, which is a start right? You really need to be getting some cardio work in there too, so try out some exercises videos - there are a load on Youtube, subscribe to something like YogaGlo so you can do yoga at home, paying for it is an incentive to actual do it! Other ideas, when you take the kids out to the park, actually move around with them, play football or tag instead of stooping over your phone and watching daft videos on facebook! Dance! Go for a walk.

11 Make Your Commitment... As you start to move your body, your body craves more. Really, starting is the hard part so make a commitment for a week, a week is totally doable! Decide what you are going to do for the week and do it! No excuses. And when ole lizard brain tells you you are too tired, not in the mood, whatever. Give him a good kick and promise yourself a nice sit down AFTER you have done the work.

12 Now let s look at food... I find the whole diet thing so confusing, eat this don t eat that, no we were wrong eat that not this. Aghhhh! My diet plan is simple - Try and stick to as much natural, basic food as possible. Make as much as possible from scratch. Try and give processed food a wide berth Don t beat yourself up for eating chocolate! Now I m not going to dictate what you should and shouldn t be eating, at the end of the day you KNOW what you are eating and whether it is fab or crap, you don t need to hear me harping on about it.

13 Change the habits... Assuming that you know you are eating crap and that you want to change (this ain t gonna work unless you want it), then let s break it down and make it doable. Now, if you have seen any of those shows where they take an obese person and then help them lose two thirds of their body weight in a year, they go in bootcamp style and chuck every bit of crap out of the house. This might work but I think it only works if you have a support system, obviously these people do (The TV show needs them to lose the weight or the program would suck) So we will do it using...

14 Baby steps... How this works. You pick the thing you want to change. You decide what it is you are going to change and you give it a deadline. You do it. For example As a family we wanted to stop eating buttery margarine so at breakfast one day we decided that when the tube we had got ran out, we wouldn t buy anymore. And we haven t. Simple as that.

15 More examples... Stop taking 3 sugars in coffee. For the rest of this month, only take two, the following month 1 and then finally NO sugar in your coffee! Stop eating biscuits when you have a cup of tea. Either stop buying biscuits or change the drink, it is usually just habit that you are having a biscuit with your tea so instead drink water or a smoothie or maybe herbal tea. Stop finishing off the kids meals Picking up what is left on their plate so it doesn t get wasted. The reality is that food has been paid for whether the kids it eat, you eat or it goes in the bin. Chucking it away will look better that it would as extra fat on your thighs!

16 Set your intentions... Write down what you want to change, how you will change it then pop it in your schedule so you don t forget. If you use a digital schedule, put in some reminders to keep you on your toes. 1. Intention How? Date: 2. Intention How? Date: 3. Intention How? Date:

17 Be aware of your kryptonite... Have a plan! Before you wrote down what your kryptonite is, now think about it. What is the trigger? What can you do to prevent the trigger happening? What will you do instead of giving into the kryptonite?

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