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4 Tips to Get Fit After Having a Baby

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#1 – Prioritize

Before having a baby, you had the time to go to the gym when you wanted. Now you have other things to keep you busy. If you don’t make fitness a priority, you may find yourself filling what free time you do have with other things (like Facebook). To get back into fitness, you have to consciously choose to make exercise a priority — something you can’t afford to miss!

It may not be easy, but it’s helpful to get your workout in as early in the day as possible, so you can’t come up with excuses later.

A 6am sprint session may be daunting, but it’s better done at the beginning of the day than at the end when it can be skipped. It’s also important to realize that there are going to be things you spent time on before you had kids that you just don’t get to do as much anymore. It’s all about prioritizing them. Move social media and watching TV lower down the list, and keep fitness a higher priority.

#2 – Create a Routine

Do certain things every day. They don’t always need to be at the same time, but having a routine or check list for the day will help you stay on track. Studies show that actions become habits through a process, by doing and repeating. It does require discipline and willpower in the beginning, but the payoff is that you’re intentionally creating healthy habits by doing the same thing over and over.

To start a routine for your health, plan your week’s meals and workouts. The Advocare 24-Day Challenge is
great for this, as it gives you a set routine to follow for 24 days, which will help kickstart your weight loss journey.

#3 – Set Goals

Following pregnancy, you will want to get back into shape, and there is nothing wrong with that! Unfortunately, those changes don’t happen overnight. Sometimes, aesthetic goals and desires aren’t enough to keep you moving or motivated, but setting concrete goals can help. They should be both physical and mental; the best goals are measurable, realistic, and have an end date. Write down your goals and display them somewhere you will see them every day, like on a vision board.

#4 – Involve Your Family

It is vitally important to make a health and fitness lifestyle a priority not just for you, but also for your whole family. There’s no reason you can’t combine fitness with family. Your children will follow your example. Today, about one in five school-aged children (ages 6–19) are obese, which can lead to health issues later in life.

Create a healthy lifestyle that your family can enjoy together. Take your child for a jog in his pushcart (stroller), go to the park and play on the monkey bars, or go for a hike; make it a family affair!

A healthy lifestyle shouldn’t have to wait until you have more time. I am sure you will agree that as a new mum (mom), there is never enough free time.

Being motivated enough to prioritize your own health and fitness means valuing yourself. Your health directly affects your family, so you’re not being selfish. Mothers are able to create an atmosphere at home that inspires confidence, strength, and beauty. Demonstrate those values at home, and your children will learn by example and will grow into healthy, confident, and strong adults.

David Baillie is a certified personal trainer with a diploma in nutrition and weight management. He is the founder of Front-Line Fitness, a fitness and nutrition company that specializes in helping people get into the best shape of their lives and live life to the fullest. David is a decorated British Military veteran and ex-private military contractor who spent 19 years working in some of the most hostile environments around the world. He believes that fitness should be challenging, functional, and fun! He takes a holistic approach to building healthier lifestyles rooted in the real world, where junk food and TV are the enemy. In his free time, David enjoys taking road trips across the USA with his fiancée in his bright yellow Chevy pick-up truck, affectionately known as Bumblebee. You can reach David at: Davidbaillie@front-linefitness.com.

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4 Tips to Get Fit After Having a Baby was originally posted at https://www.exercise.com/blog/4-tips-to-get-fit-after-having-a-baby/ by David Baillie

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6 Ways to Feel Full Without Eating More

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6 Ways to Feel Full Without Eating More was originally posted at <a href="https://www.muscleandfitness.com/nutrition/lose-fat/6-ways-feel-full-without-eating-more" target="_blank" rel="noopener">https://www.muscleandfitness.com/nutrition/lose-fat/6-ways-feel-full-without-eating-more</a> by

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Rubber Band Theory of Personality (Are you Bill Gates or Steve Jobs?)

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Our personalities are flexible…but only to a point. Knowing yourself will help you as you chart your path to success. Set aside time to try new things outside of your comfort zone. Susan Cain wrote a powerful book that has resonated with hundreds of thousands of people — Quiet: The Power of Introverts in a World That Can’t Stop Talking.

In a team meeting, we discussed this selection from Quiet:

“We can stretch our personalities, but only up to a point. Our inborn temperaments influence us, regardless of the lives we lead. A sizable part of who we are is ordained by our genes, by our brains, by our nervous systems. And yet the elasticity that Schwartz found in some of the high-reactive teens also suggests the converse: we have free will and can use it to shape our personalities.

These seem like contradictory principles, but they are not. Free will can take us far, suggests Dr. Schwartz’s research, but it cannot carry us infinitely beyond our genetic limits. Bill Gates is never going to be Bill Clinton, no matter how he polishes his social skills, and Bill Clinton can never be Bill Gates, no matter how much time he spends alone with a computer.

We might call this the ‘rubber band theory’ of personality. We are like rubber bands at rest. We are elastic and can stretch ourselves, but only so much.”

Bill Gates vs. Steve Jobs

Let’s make this practical. Check out the way Bill Gates and the team from Microsoft tried to pump up the crowd for the release of Windows 95:

Now politics aside, you can’t question that Bill Clinton could command a room. However, for an even more apples-to-apples comparison, let’s look at the way Steve Jobs works a crowd.

This video shows the product launch for the original iPhone. It’s long but just watch the first few minutes:

Both of these men are brilliant in their respective fields but these videos show the drastic differences in their personality. Steve Jobs was comfortable commanding a room with the sheer anticipation of the product creating excitement.

Bill Gates, on the other hand, didn’t look comfortable in that same settings and struggled to describe his product with words that illicit the same kind of atmosphere Jobs set.

Train Anyone, Anywhere in the World. How far will your personality stretch?

Honestly evaluate your own personality.

These are important things to know as you chart your path to success. How can we reconcile the tension between playing to our strengths/using our gifts and stretching ourselves outside of our comfort zone?

Now that’s even tougher question. How can you maximize your strengths and gifting while also not crippling yourself by never stretching outside your comfort zone?

If you never sat down and thought about that, we recommend doing so. What works best for everyone will vary but we recommend setting aside time for activities that are outside of your comfort zone.

You might be surprised to find an activity that with a little nurturing turns into a strength.

If you do some further digging for more recent Microsoft events, you can easily spot that Bill Gates has spent time developing his on-stage presence. He’s still not in the Bill Clinton or Steve Jobs stratosphere, but he’s definitely developed his voice.

Susan Cain Talks Quiet

Take a few minutes and watch Susan’s TED Talk about her book.

No matter your personality, you need a team that shares your values and vision. We’re passionate about growing your business. Schedule your demo today!

Yes, let’s talk about how I can grow my business to train anyone, anywhere in the world!

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Rubber Band Theory of Personality (Are you Bill Gates or Steve Jobs?) was originally posted at https://www.exercise.com/blog/rubber-band-theory-personality/ by Exercise.com Staff

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How to Game Plan for Change (Real World Tips!)

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Surviving isn’t just for hikers; it’s for when your circumstances change. “The most successful are open to the changing nature of their environment.” Having a game plan for changing circumstances is critical for survival. One of our recent team meetings centered on how to survive being lost as explained in Deep Survival by Laurence Gonzales.

The extreme unpredictability of nature carries a lot of parallels to operating your own business.

Just when you think you’ve got it all figured out…

BAM!

Something unexpected comes along and you’re left out of sorts and scrambling to survive!

5 Stages of Being Lost

Here are the 5 Stages of Being Lost:

You’re disoriented but continue to “push through it.” You start to realize that you’re lost and get a little frazzled. You desperately search for any scrap of evidence to match what you think is going on! You start to break down rationally and emotionally. This is NOT good. You accept your lost condition and resolve to start fresh from where you are.

A lot of people tend to get stuck in steps one to four and never make it to step five. Unfortunately, those are not survivors.

Instead, the best thing you can do is get to step 5 as quickly as you can be recognizing your limits and focusing on your new reality:

Stop → Observe → Think → Plan → Act

“The most successful are open to the changing nature of their environment.”

Here are the Survival Rules for Life to help you out in any bind – whether you’re stuck on a snowy mountaintop or in the middle of a business breakdown:

Be here now – Develop an appreciation for full engagement with what’s in front of you. Know the limits of your experience – Just because something has worked in the past, doesn’t mean you won’t need to innovate in the future. Adaptability is key – You have to plan in order to be successful, but be ready to let go of your plan and adjust your course as you perceive changes in your environment.

Check out more about Deep Survival. The next time you’re caught off guard, how are you going to dig in and observe your situation so you can put together a new game plan and take decisive action?

New Exercise.com for Business Features UX Improvements Updated handling of changes made on Customize Platform tab Updated handling of changes made to Group pages Updated display of images on landing pages Added Equipment to Exercise fields Updated display of “Logged Workout” alerts Updated display of Profile pages Updated display of Exercise finder Updated display of “Client Cancelled” alerts Updated display of Automated Notifications page Updated handling of Alternate Exercises in Workout Plan Creator Updated display of “About Trainer” section on landing pages Updated handling of Thank You pages Updated app marketing assets for Exercise.com Train Anyone, Anywhere in the World. Coming Soon Block Programming Client Calendar Updates

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How to Game Plan for Change (Real World Tips!) was originally posted at https://www.exercise.com/blog/how-to-game-plan-for-change/ by Exercise.com Staff

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