THE BUSY MOM’S (and anyone else who thinks they don’t have time to be fit) HANDBOOK FOR FITNESS & HEALTHY EATING
by Denise Hough
Smashwords edition, Copyright 2012
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Table of Contents
Fitting 3 Squares into Round Holes
PLEASE NOTE: Always consult a physician before starting a fitness program or changing your diet. The information in this book is meant to support and not replace the relationship with your physician. Not all exercises or activities are suitable for everyone. If you feel discomfort or pain, stop.
1.
MY STORY
My name is Denise. I am a
certified personal trainer and run my Women Only Fitness Camp. But
most importantly I am a mommy to two little girls ages three and six,
and I am BUSY BEYOND WORDS. Like you!
What you will be reading is practical
not technical advice on how to become more fit.
Being a working ‘Super Mommy,’ I found
myself having a difficult time fitting in my workouts. I knew that
not only would not working out have a negative impact on my health,
but because of the field that I am in it would also have a negative
impact on my business. Because let’s face it, who wants to hire a
personal trainer who looks like she needs to hire a personal trainer?
I HAD to figure out how to keep myself in
shape. This book tells how I do it. I will teach you how to put
together great quick workouts, how to fit these workouts into your
busy life, creative ways to be active and quick fixes for your eating
habits.
2.
TIME FLIES (or does it?!)
It seems like I blinked
and went from midnight feedings to getting my baby on the school
bus...just as quickly your metabolism is slowing & your bone
density is decreasing. Exercise counteracts these negative effects
of aging as well as increases energy, decreases stress and anger,
increases 'Nice Mommy Moments'...and, most importantly, provides your
kids with an example of an active healthy lifestyle.
Although it seems like time is flying, we all
have to keep in mind how much time has really passed. You get on the
scale and it is reading 10lbs more. 10lbs more than when? Maybe it
is just me…but what feels like six months ago is usually more like
1 ½ - 2 years ago. The reason I mention this is that you have to
keep in mind that if it took you 2 years to put weight on, you need
to leave at least that amount of time (if not more) to take it off.
Be very scared of any diet that promises or even produces 5 or more
pounds of weight loss per week. Safe weight loss that sticks is a
loss of between 1-2lbs. per week. Any more than that is not only not
safe…but most likely will come back plus more. I will explain why
in the coming chapters. In other words, losing weight the right way
takes time…don’t get discouraged too easily! Remember to keep
smiling and…THINK SMALL!
3.
THINK SMALL
I am going to teach you a
different way of thinking about BOTH eating & exercising...This
book is about THINKING SMALL. Like the size you want your butt to
become! SMALL bouts of INTENSE exercise, SMALL
frequent meals (about the size of an apple) five times or more per
day and SMALL realistic changes that you can live with for the
rest of your life.
These small changes will accomplish two
things:
#1 Short term you will be burning
calories which is what most people think of as the main purpose of
exercise.
#2 Most importantly, long term you
will be increasing your basal metabolic rate.
The number of calories you burn in a day is
determined by several factors: how much you move, the amount of
muscle and fat on your bod, and your basal metabolic rate
(BMR). BMR is the rate that you use energy (burn calories) while
doing nothing, so to state the obvious, you want your BMR to be on
the higher side.
How can you raise your basal metabolic rate?
It’s funny you should ask!
The bad news is that your BMR is somewhat
determined by your genes (make sure to thank your mom and dad). The
good news is that your percent of body fat and percent of muscle also
help determine your BMR. A woman who might be the exact same height
and weight as I am could have a much lower BMR than I do if she has
less muscle. So to give you a visual...we could sit side by side on
a couch all day watching TV and because I have more muscle I would
burn more calories than she does. Now you know what you need to do
to increase your metabolism right? Add more lean muscle to your bod!
How do you keep your metabolism running high
throughout your day? Funny you should ask!
4.
Fitting 3 SQUARES into ROUND HOLES
3 squares a day? 3
squares, meals, are large amounts of food which are taken in 3 times
a day. This is not even close to how your body uses energy during a
day! Think about it. Do you eat a meal then ferociously attack your
daily activities then become sedative until your next meal? Or do
you methodically chip away at your daily to do list, doing what you
can here and there throughout your day?