#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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Wellness Winners at Pittsburgh Pro
In this week’s episode, Emma Hyndman aka The Posing Pro and IFBB Bikini Amateur Lauren Lotter have some girl talk time and discuss the much-awaited Pittsburgh Pro, highlighting the top three Wellness winners. The ladies talk about everything from presentation to hair to heels. If you want to be the best, do not leave out the finer details! Thank you for watching and supporting us as always. –Emma & Lauren
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Whether it’s a general fitness enthusiast, a bodybuilder, or those trying new diets, millions of Americans every year go on protein-based diets to help them achieve their fitness and health goals. These high-protein diets usually reduce or remove fiber-based foods, making trips to the bathroom an unpleasant experience with poor and messy bowel movements, diarrhea, etc.
There’s a normalcy in the world of fitness that a person can’t focus on gains without a little bit of pain. That may be true in the gym, but not on the toilet.
Steel Stool wanted to create a solution that elevated the bathroom experience by creating a natural vegan fiber product that is specifically designed to improve the digestive process for those with protein-based diets, without negatively impacting goals around muscle building and body fat reduction. The premium blend of psyllium husk, cinnamon, chicory and aloe vera in Steel Stool helps aid digestion for protein heavy diets and all diets that lack fiber.
Steel Stool’s natural blend of ingredients also has additional benefits for the body:
Aloe. Naturally containing high amounts of fiber and water, aloe vera is alkaline, meaning it helps reduce inflammation in the stomach and feed good bacteria in the digestive tract.
Chicory. Soluble fiber is the primary type of fiber found in chicory root. This key ingredient slows digestion and eliminates cholesterol from the body.
Psyllium Husk. Serves as a prebiotic to help facilitate the nourishment of bacteria in the lining of the gut. In turn, this will help proper digestion and healthy absorption of food.
Cinnamon. Reduces the stomach’s rate of digestion, helping to normalize blood sugar levels and reduce triglycerides, bad cholesterol and total cholesterol.
Join the Movement
Customers are already raving about the impact that Steel Stool has had!
Steel Stool works exactly like it says it does. I could tell a difference within the first week! -Scott W.
As an avid gym rat and consuming a high-protein diet, I was looking for a fiber to add to the supplements I take. Steel Stool really went above and beyond what I was looking for in a product. -Vincent D.
I will say that the highly sought-after Ghost Wipe is much closer to reality than it had been before, even having only been trying Steel Stool for about a week (and trying to remember to take it as directed). So far so good, and I will be purchasing again! -Cody P.
Get the Potty Started!
Steel Stool’s goal is to make happy poops, improve digestion and save you time. Steel Stool does the hard work for you by taking the worry out of messy bowel movements by using fiber that improves every aspect of your digestion. Steel Stool is here to minimize or eliminate time spent with endless wiping and irregularity. Get in, get it out, and go! Ghost Wipe Guaranteed!
Steel Stool is a product with universal appeal, as it makes one of life’s sometimes unpleasant necessities much easier. Learn more about how you can enjoy an elevated bathroom experience with our fitness fiber designed for protein-based diets by visiting steelstool.com
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A Wellness Talk With Desmond Howard
I recently had the privilege to talk with one of my childhood heroes — NFL veteran Desmond Howard — about a topic that we both are super passionate about: health and wellness. (A quick backgrounder for those who may not be familiar with Howard: He is the 1991 Heisman Trophy winner and Super Bowl XXXI MVP. After 11 years playing pro in the NFL, he joined the ESPN network as a college football analyst, and since 2005, he has appeared on the Emmy-award winning College Game Day, while also contributing to other ESPN programming.)
With the current state of our world, we have the opportunity to take back our health and fitness in a positive way. By grounding with our mindset and sticking with the actions that yield positive changes in our lives, we can begin to reclaim our well-being. This conversation — which we had during our Instagram live episode — could not have come at a better time as we talked about how to do this and more.
Howard and I were able to cover a lot of ground in this hourlong conversation, including:
- How we both personally tackle the challenges of healthy aging.
- Ways to avoid the common excuses that many people use for not getting up and moving.
- How the circumstances of the past year — including social distancing and isolation — have taken an additional physical and mental toll on many.
- The importance of mental fitness.
- Stories about our early childhood days, growing up, and now being fathers.
- How to approach each day with some fun tips that people can apply to change their outlook on life, including these:
- Kick off each day with the question: How will I be intentional with myself and those around me with my actions?
- How does my health and fitness impact my family, friends, and people I work with daily?
- Challenge yourself to be 1 percent better each day — and be sure to celebrate those wins.
We left it all out there for viewers and listeners in hopes they can apply some of the insights and learnings from our experiences in their own lives and create the positive changes necessary to become the best version of themselves. Tune in — and feel free to share your top takeaways in the comments below.