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Five Ways to Stay Fit When You Work at Home

August 6, 2012 By

If you’re running a home business while raising a family, you probably feel like you have two full-time jobs. For many mompreneurs, the last thing on the list of priorities is an exercise routine. In fact, a recent study published in the Journal of Pediatrics found that new mothers exercise less than childless women their age. Add to that a new business, and you have a recipe for an exhausted, unhealthy mom.

So we agree that work-at-home moms have unique challenges when it comes to maintaining a fitness routine. But chances are, one of the reasons you chose to start a business while raising a family is so you could create a more balanced life. So you could earn a living doing what you love while remaining present at home for your family. When you ignore your own health and fitness, you can’t possibly live a balanced life. And while you may be physically present for your family, you may not be the most pleasant mom. (Trust me – I’ve been the cranky mom many times!)

Regular exercise gives you more energy to keep up with your children and your busy schedule. It helps you stay focused and productive in the office. Exercise relieves stress and endorphins that help you feel better about yourself, your business and life in general. And it creates a healthier home because a happy mommy is a good mommy.

So how can you create time for fitness when you’re running a business and taking care of your children? Try these fitness tips for mompreneurs:

Five Fitness Tips for Busy Mom Entrepreneurs

1. First Things First. Have you ever read the book Eat That Frog by Brian Tracy? It’s about procrastination and the idea of tackling your highest priority task first thing in the day (your “frog”). For me, that’s exercise. I discovered long ago that the only excuse I have the morning is that I want to sleep longer. As the day progresses, the excuse list gets longer. Life gets in the way. So I know I have to knock it out first thing. You may have better results with an evening routine or lunchtime workout, but try to choose a time of day and make it part of your regular schedule. Then you don’t have to figure out where to squeeze in a workout. It’s already part of your day.

2. Follow Your Heart. Exercise doesn’t have to be grueling and painful. In fact, if you want to stick with it, you should choose something fun. If you’re not into running or hanging out at a gym, then take a look at other options. Try Zumba, yoga, swimming or belly dancing. Take a class in rock climbing or stand-up paddle boards. Go hiking, biking or in line skating. If you’re having fun, you’ll want to do it again.

3. Set a Goal. As an entrepreneur, you’re probably used to measuring results. For some people, the motivation comes from the monitoring this progress along a journey to improve something specific. To lose weight. To get stronger or faster. To live longer. To be happier and less stressed. Get in touch with your own personal motivation. What is it that you hope to accomplish through exercise? It doesn’t have to be a number on the scale or a certain size jeans. It could simply be that you want to have energy every morning. Or perhaps you want to be able to keep up with your dog on a hike or walk that you take. Or maybe you want to run a 5k for a charity. Whatever it is, write down your goal and keep it someplace visible for motivation.

4. Find a Partner. What’s the reason Weight Watchers is so successful? Accountability. There is someone waiting for you to show up each week and get on that scale. Having an exercise partner gives you that same accountability. Just knowing that someone is waiting for you and counting on you to show up can be a powerful motivator. I’ve run a marathon, completed several bike centuries and competed in many triathlons. I know for certain I never would have made it to the starting line in any of those events without a training partner. Here’s a tip about choosing your exercise partner: find someone who is slightly faster, stronger or more skilled in the activity than you. This will ensure that you are challenged but not completely outmatched, which would leave you both frustrated and discouraged.

5. Honor Your Commitment. Once you’ve decided to make fitness a part of your daily routine then give yourself permission to spend the time you need to workout. This may require hiring a babysitter or letting go of another obligation. It may mean that something else simply doesn’t get done perfectly (like laundry or housecleaning). Take some time to explain to your family why you are exercising and how important it is to you. Help them understand that you need their support and encouragement if you are going to keep it up. Ask them to respect your need for dedicated workout time. You may even decide to include your family in your exercise program!

It’s your turn. What are your tips and tricks for staying fit while working from home? Please share them with us here!

Filed Under: Mom Entrepreneur Tagged With: , , , , , ,

Staying Sane Through the Holiday Rush

December 9, 2011 By

The holidays always seem to fly by. We’re so busy planning parties, decorating our homes, attending school concerts and church programs, preparing meals and goodies, going to family gathering after family gathering, purchasing last minute gifts (the list goes on and on…). Sometimes we, especially moms, forget to take time for ourselves. And without that time to relax, reflect, and just breathe, we may miss the significance of special moments that make wonderful holiday memories.

So, even as you selflessly work to make the holidays spectacular for everyone else, remember that the holidays are for you to enjoy too. Here are a few tips to follow to make sure that, even during the busiest times of the year, you are keeping your life in balance and taking care of yourself:

  1. Define your priorities. Decide what is most important for you and your family, and don’t let others tell you differently. Once you know what’s important in your life, it’s easier to know when to say yes and when to say no. There’s only so much time in the day…remember that saying “yes” to one activity is saying “no” to another.
  2. Know when you’re at your best. Morning people should schedule important tasks in the morning, while those who take a while to wake up and get going should use afternoons for their most demanding projects. When your energy is low, do things that don’t demand as much brainpower…fold laundry, scrub the bathroom, wrap gifts, address Christmas cards.
  3. Take a break. When you feel overworked and overloaded, refresh yourself with a 10 or 15-minute walk, devotion, or relaxing moment of complete silence.
  4. Assign household tasks to other family members. Kids can do laundry, dust, vacuum, set the table, take care of pets, and pick up after themselves, so enlist their help!
  5. Schedule time for yourself. Don’t feel guilty about taking time to do the things you love. This might seem a bit selfish, but the truth is, when you don’t take care of yourself, you burn out and everyone suffers. Give yourself permission to take a bubble bath, get a pedicure, go out to supper with friends, or see a movie in the middle of the afternoon.
  6. Make your health and happiness a priority. Even when life gets busy, commit to doing the daily things that make you feel your best. They might include activities like praying, reading a devotion, exercising, doing yoga, having a non-interrupted 15-minute conversation with your spouse, or snuggling with your kids at bedtime. Whatever those things are in your life, do them daily, without exception.

Get more tips on balancing all of your work and family responsibilities by reading “Work – Life Balance…Can you REALLY have it?” and “Are You Worn Out and Stressed?” If you already realize that you’ve got too much on your plate, check out “When Your Overcommitted” for some helpful advice.

Come To Order wishes you and your family a peaceful and enjoyable holiday season full of blessings. Merry Christmas and Happy New Year!

Filed Under: Home & Family Tagged With: , , , , ,

Doing Everything Right Isn’t Getting Me Results

June 19, 2011 By

woman-on-weight-scale
Several months ago one of my clients made the above statement in a fit of disgust. She actually felt that all of her efforts to lose weight weren’t working. When she told me what was going on I soon realized that she thought she was doing everything “right” but in reality she’d forgotten several of the basic things I’d shown her. What were those things? I’ll get to that in a minute.  First, let me paint the picture of this woman for you.

She’s a Mom Entrepreneur with a significant amount of stress in her life. She originally came to me to lose weight but after I heard her talk about her life and schedule I soon realized that there were some things that were contributing to why she was having a hard time losing weight. It was clear that she had a stressful and busy life.  A fairly optimistic person she was feeling beaten by the fact that she couldn’t lose the weight and reclaim her appearance.  She was embarrassed about her looks, not wanting anyone to see her body in pictures she’d only get pictures of her from the shoulder up.   Over the years, the once ten pounds she’d gain and lose turned into thirty-five and at age 41 her every other year diet program wasn’t working anymore. She counted points, added the fiber, drank the water but NO LUCK. She came to me telling me she wanted to try something new.

Our work began the usual way with her trying to make all of the recommended changes I’d suggested.  Within a week she’d emailed me to tell me that there was a shift in energy and optimism.  A month went by and the weight shifted for the better. She was thrilled! But then another month went by and my once happy, weight losing client hit a wall. Not just a wall in her weight but one in her life. She hit a plateau and began to panic and when we had our next session that’s when I realized what she’d forgotten. You see my theory is that the pace of our lives and the stress that we endure on a regular basis directly relates to our weight.  As soon as life gets too busy or stressful the time to devote to planning meals, cooking them and chewing what you eat occurs less often. You start making excuses to get exercise in, not drinking water or to go to bed at a regular time. Life gets in the way, the overwhelm of life disrupts the routine you were just establishing and the weight stops coming off. My client came to me feeling that her great efforts were slipping away. Although we’d covered it all before, I spent the entire next three sessions reminding her of the basic things to do to get her routine and life back in balance.  In doing the work I do I’ve come to realize that it’s got to be a whole life approach. You can’t just change one area (such as eating better) you often need to work on several at the same time. I often need to remind my clients that it’s about choices, not necessarily in what you’re eating but in what you are doing that is causing your overwhelm.

The great news for my client was once we got her back on the right path she reversed the minor weight gain and six months later she lost all thirty-five pounds.  The even better news is that she feels like she’s got a grip on her life again and to me I think you can deal with anything once you have optimism in your life again.

Have you ever hit a plateau and wondered if it could be more than just the food you were eating that was causing the plateau?

Filed Under: Health & Wellness Tagged With: , , , ,

What Does Lack of Self-Care Cost?

June 12, 2011 By

massage

As a young professional woman it never crossed my mind that one day not taking care of myself would become a problem. Hey, I figured I’m young I can sort of eat well, sort of sleep well (catch up on lost sleep on the weekends) and have a few drinks here and there. I was naive but who isn’t when they’re young?

Time passed, a stressful corporate job, two kids and trying to find perfection in all I was doing somehow I lost sight that maybe I should take better care of myself. With various responsibilities at work and home it was easy to put my needs last on the list. I’ve always been an amazing caretaker particularly of everyone else but me.

There was a time in my life that I never stopped. I didn’t sit down except when I was driving or working and even while working I was never relaxed.  As a busy working professional woman with the pressures of deadlines, financially contributing to my family and being a caretaker I stopped doing all the necessary things to take care of myself.

It happens to the best of us, working women who are high life and career achievers. We just want it all. On the path to getting it we often find it tough to balance everything that’s coming at us. What tends to go is our personal self care. First the exercise, then the food, then the clothing, then the makeup, then the organization (or lack there of) and then the routine check-ups and doctors appointments. How do I know? It happened to me. I became less of a priority even though my health and well-being was essential for my financial future and role in my family.

It’s easy to let things slide especially when you’re busy. If you’re at the point where you’re teetering on the edge of not taking care of yourself well and it’s beginning to surface then now is a good time to put yourself back in charge of your self-care. Simple steps with inner motivation will get you where you need to be. If you’re a little further than that then I encourage you to get help. Lack of self care can cost you your health, finances, family and friends.

Do you really want to jeopardize any or all of them?

Don’t use you’re too busy as an excuse, find a way to start taking action today. Build self-care into your day regularly and you’ll be able to handle more of what life throws at you.

What prevents you from being able to put your self- care first?

Filed Under: Health & Wellness Tagged With: , , , , ,

Twenty Things You Can Say “No” To

April 1, 2011 By

I’m sure this isn’t news to you, but sometimes we moms have a difficult time saying no. You would think that with all that practice during the Terrible Two’s, we would have that word down pat. “No” is arguably the most powerful word in the dictionary. But we can’t seem to utter it when we need it most.

My take—the biggest reason for this is guilt. We put such high expectations on ourselves to be everything for our families and others and we don’t want to let anyone down. We’re people pleasers by nature. So we say yes every time we’re asked to bake cupcakes or go on a field trip or teach Sunday school at the last minute. We also say yes when someone asks us to give away our products and services for free.

You know the routine. You reluctantly agree to coordinate the talent show at the elementary school. And because you are an amazing woman, you put on the most organized and entertaining show ever.  Then what happens?  You are nominated to do it again the following year. And the year after that. And the year after that. This would not be a problem if you actually enjoyed it.  But over time, your enthusiasm for the project diminishes and you’re left feeling obligated and resentful.

We bring this kind of torture on ourselves, you know. Nobody can force us to say yes in the first place. By saying yes and doing a great job, we establish a reputation as dependable and hard working. And this has the unwelcome side effect of attracting more “opportunities” to shine in the same way.

When we take on too many things, we don’t leave any space for ourselves. We don’t have any time to fulfill our life purpose. We don’t leave room to grow, to breathe and simply… to be. Imagine how it would feel to eliminate that one thing that is zapping all your personal energy right now! To freely and completely do what God is calling you to do without getting distracted by everyone else’s requests and expectations.

So, in the spirit of creating space in your life for growth and happiness, I hereby give you permission to say no to anything that no longer serves you and your family. Anything that is not truly in alignment with your values and goals. And the best part is that you can say no without guilt, because the Christian Mompreneurs are behind you, sister!

This means you are free to say “No” to:

  1. Volunteer work that doesn’t clearly support your values and goals;
  2. Email forwards that annoy you or distract you;
  3. Social invitations that are not in alignment with your values — or that distract you from achieving goals that are in alignment with your values;
  4. Clients or customers who don’t leave you feeling great about who you are and how you serve the world;
  5. Toxic relationships including friends and family who are negative, emotionally draining or abusive;
  6. Conversations that leave you feeling bad about yourself;
  7. The idea that someone else is better at what you do;
  8. Any community service project that you don’t embrace with a happy heart;
  9. Pro-bono work or bartering that does not fill your emotional piggy bank;
  10. The attachment to other people’s opinions of your choices;
  11. Annoying Facebook posts or games;
  12. Answering your cell phone;
  13. Returning phone calls and emails immediately;
  14. Birthday parties, afterschool activities, sports or events that you deem unnecessary or are simply too much to handle logistically;
  15. Sending birthday cards to everyone you’ve ever met;
  16. Contributing to every charity that you’ve ever been asked to support;
  17. Watching TV;
  18. Reading an entire book when you’ve already decided you don’t like it on Chapter 3;
  19. Anything that makes you roll your eyes or get that anxious pit in your stomach;
  20. The misguided belief that you have to say yes to everyone—all the time.

So what are you going to say no to this week? Let me know so I can cheer you on!

Filed Under: Mom Entrepreneur Tagged With: , , ,