Month: March 2018

5 tips to help you get it done

We’ve all been there. We plan to workout and for whatever reason, we just aren’t feeling it. The baby didn’t sleep well, there is a million other things to do, we are just too tired. You name it, we’ve all been there. So what is the solution when things happen like this? We could just skip the workout, there is nothing wrong with that, and sometimes, we do need to skip a workout because life happens, our body needs to recover, we are injured, etc. But, what about when we just simply don’t feel like working out? Then what? I’ve learned that if I always wait until I FEEL like working out, I would be very inconsistent and would rarely get it done. I’ve found a few things that help me out. Using these little tips, I rarely miss out on a workout, even when I have just about every reason to skip it.

1. Workout clothes that make you feel good: I love my workout clothes. If you ask my husband, he will tell you I have waaaaay too many workout clothes, but I tend to disagree. 😉 I love my clothes that are cute and work for what I need, but workout clothes that I like really give me a boost of confidence. I feel GOOD when I am ready to workout. My husband also says “look good, feel good, play good”, and I absolutely think that applies to getting ready to workout. While there is nothing wrong with wearing old ratty workout clothes (trust me, I have these too) I promise, having workout clothes that make you feel good make a huge difference.

2. Get dressed before you make the decision to skip your workout: Whether we workout first thing in the morning, or after work, or after the kids are in bed, the odds of being totally psyched to workout are pretty low. Mom life is hard and tiring. I’ve made a deal with myself that when I am not sure I want to workout, I get dressed in my workout clothes BEFORE I make the decision to skip the workout. It is pretty surprising how much a change of clothes can change our mindset.

3. Plan your workout ahead of time: Plan your workout AND a time to workout. Write it down. Don’t just wing it. Trust me on this one. I usually workout first thing in the morning, and if I had to figure out with my workout was going to be at 5:30 in the morning, it would be rolling over and going back to sleep, guaranteed. This is just as important for me on days that I end up working out later in the day, I already know that I need to do. It’s not a discussion or decision of what workout I should do, its already planned, I don’t have to think about it, I just have to do it. This is where having access to a coach or trainer can be extremely helpful! Most coaches and trainers that I know, actually have a coach or trainer themselves. I have a trainer that keeps my workout schedule plenty full and I am more than happy to have someone else tell me what kind of workout I need. I have no problem helping others with their workouts, but when it comes to me, I do better when the information comes from someone else.

4. Try the 10 minute rule: This is my last resort to get myself to get it done. If I’ve gotten dressed, looked at my planned workout, and still don’t feel like working out, I make myself a deal. Workout hard for 10 minutes, and if, after 10 minutes, I still don’t want to workout or don’t feel great about the workout, I can be done. No guilt, no “I should have….”, just done. I love this “rule” for a few different reasons. I love it because I have only ever stopped once or twice. Getting started is literally the hardest part for me. I also love it because on the few occasions I have stopped, I totally let myself off “the hook”. 10 minutes is better than nothing, I gave it an honest effort, and now I can move on with my day without the “would of, should of, could of” that we often have when we skip a workout.

5. Have a goal: The last thing, and perhaps the most important things is to have a goal to work towards. If we don’t have a goal, then why the heck are we doing all of this? Whether our goal is to be more healthy and active, finish a first half marathon, feel confident and empowered in our bodies, or PR on a 5K, we need a goal. Making lifestyle changes are not easy. Waking up early to squeeze a workout in before the kids are awake or staying up later to get it done after they are asleep is hard. When things get hard, if we are not grounded with a goal, it is easy to just say “no, I’ll do it later”. Then later ends up months or years later and we end up wishing we had started earlier. Find a goal, write it done, and put it somewhere you will see it when you are struggling, this will help keep you focused.

Now, I don’t use all of these every time, and the more consistent I am with my workout schedule, the less I have to convince myself that it is a good idea. There is something to be said about forming a habit to working out, or anything for that matter. I’ve gotten to the point that I look forward to my workouts most days, even when I’m tired, but every now and then, I need a little extra push to get it done. These kind of changes don’t just happen overnight and sometimes we need an extra push to keep on track.

I have also found that these steps/tips are helpful in getting ‘non-workout’ things done as well. Don’t want to fold laundry? (who ever does??) Do it for 10 minutes. Don’t feel like going out with the kids? Get everyone dressed first, then decide. Got a lot to get done? Plan it out instead of just winging it. (You get the picture right?)

What keeps you going? How are you able to get things done when you just aren’t feeling it? Have you tried any of these? Let me know, I really want to know!!


Don’t wish for it, work for it

On a fairly regular basis, I get told how “lucky” I am that I have time to workout. I just have to politely laugh and walk away because, really luck has nothing to do with it. I work full time at a job in commute 45-60 minutes each way for. When I get home, I have 2 little ones and a husband to spend time with, cook dinner, take care of things around the house, and probably go to bed earlier than anyone should because Ken has to work early in the morning. One glance at my daily schedule and anyone would assume that there would be no “extra” time for me to workout, and they’d be right. There is no EXTRA time for me to workout, which is why my workout time is planned into my day. It is intentional. Guys, it is written in my planner. I don’t just have the time laying around, I make the time because it is important to me.

Another phrase I hear frequently is “I wish I could….*insert goal/ideal/etc here*”. This is another one of those phrases I smile politely to and walk away because I actually have pretty strong feelings here. A goal without a plan is just a wish. Wishing is easy. Wishing requires no action. But the thing with wishing is, it is safe. If we wish for something, there is no risk of failure. And I get it, I hate failing at something, especially something I really want or try really hard for. But the truth is, when we wish for something, we are wasting our time and energy when we could be doing it instead. Don’t wish for it, work for it. All it takes is one step forward to shift from wishing for something to working for something. We make a plan, we write down our goal, we set aside 20 minutes for ourselves, we remember that we are worth being taken care of and that our goals, wants, and needs matter too.

As women, we tend to be so good at taking care of those around us and making sure they have time for their goals, but somewhere along the way, we seem to forget that we once had goals too. Yes, our lives may be busier now, we may have families to take care of, jobs to work, houses to manage, but why can’t we go after something we want as well?

Now, I know you are probably reading this thinking “but Kelsey, you don’t understand, I really don’t have the time or the energy” and I know the feeling but I’m here to call your bluff. Don’t keep wishing and waiting to be lucky enough to be able to go after something you want. Take a deep breath and go for it. Take the first step forward and write your goal down. Make a plan, give yourself 20 minutes every day, I promise, we all have 20 minutes somewhere in our day that we are wasting on Facebook or watching Netflix (you know, unless your goal is to watch more Netflix ?). The kids will be fine for 20 minutes, the dishes will still be in the sink, the laundry won’t grow feet and walk away (dang it!), but something awesome happens when we make ourselves a priority for 20 minutes. It energizes us, it gives us confidence, 20 minutes can change your whole day.

So this is my challenge to you, for 1 WEEK, find 20 minutes each day and spend it doing something YOU WANT to do. Whether it is working out, reading a book, crafting, etc, whatever your thing used to be, do it! You’ll be glad you did, and it just might become a regular thing.


Common is NOT normal

I like to think of myself as a pretty “easy going” person. I mean, I love schedules and routines, and I love being productive and getting things done, but I don’t get easily worked up. But I can tell you that there are a few things that will get me worked up every time. Let me explain.

When I was pregnant with my oldest, I was running, A LOT. It was pretty well know to my classmates (PT school), my friends, and basically anyone who spent more than 5 minutes talking to me that I was a runner. With this came so many comments about how running “would never be the same” after having a baby. Or how they “wish” (don’t get me started in wishing, another day, another time) they could still run but their body just couldn’t do it. Or my favorite, when someone told me I should invest in panty liners because that was the only way they could run without having to change their pants since having a baby. (Like really? Can you say chaffing?)  All of these comments were pointing to the same thing, having a baby equals loss of bladder control and that is NORMAL. I am here to tell you that just because something is COMMON, does not mean that it is NORMAL.

 

Things that are common:

The common cold

Neck pain, especially if you work at a desk job or have poor posture

Back pain after standing in one place for too long

Diaper rash on a newborn baby

HAVING A WEAK PELVIC FLOOR AFTER PREGNANCY AND DELIVERY

I could go on, but I hope we are seeing a trend, just because something is COMMON does not mean that it is NORMAL. Just because something is COMMON, does not mean we have to accept that “things are just different and there is nothing we can do about it”. When we have a cold, we try to help our bodies heal and take whatever medication will help us sleep and feel better.

When we have neck or back pain, we stretch, move, massage, take a hot shower, etc. To try and help alleviate that pain.

When we have a newborn with a diaper rash, we Google every possible solution and try just about anything to get the poor kid some relief.

Why, then do we not try to do this for ourselves? Why have we all accepted that motherhood equals wetting your pants when you cough or sneeze? Or when you jump? Or run?

We don’t and shouldn’t have to accept this as our “new normal” once we have little ones in our lives. Wetting your pants when you sneeze, cough, jump, exercise, etc actually has a name, it is called Stress Incontinence. It’s a condition, it’s treatable if you know what to do and who to talk to.

Pelvic floor recovery is so often overlooked during postpartum recovery and it really is a huge disservice to the women who struggle to regain some sense of normalcy and activity routine post baby. We tend to feel that we need to bounce back to our exercise routine that we forget what our body just went through and that it needs time to heal and recover. I can confidently say that when we take time to heal, recovery, and strength those muscles that just went through hell, we recovery faster, better, and feel much more confident.

So what do I recommend? Hands down, my recommendation to EVERYONE who has had a baby is to to see a physical therapist that specializes in the pelvic floor or women’s health. Didn’t know that was a thing? Well, it is and these people are amazing. Most of the time, it is a simple matter of learning which muscles you need to strengthen and how to do that properly. And another little secret, “kegals” are not always the answer. Most people actually don’t do kegals correctly anyways, which is why seeing someone that is trained in this area is so important.

I have found, in talking with friends and coworkers, that this is something that most of us moms experience but are too embarrassed to talk about, which is often why we don’t seek help. I’ve made it a goal of mine to bring it up and make it a discussion because it isn’t something to be embarrassed about, it just happens and we need to know how to address it so we can help our bodies recover adequate and return to our activities/exercise/life without having to worry about if we are going to sneeze and wet our pants (I mean, I have enough to worry about without that).

Now, let me just add, once we are postpartum, we are always postpartum. It doesn’t matter if we have a teenager or a newborn, once a baby exits your body, you are postpartum. It is never too late to start taking care of bodies and helping them recovery from bringing little people into the world.

So, if you find yourself needing to change your pants after you workout, crossing your legs when you sneeze, avoiding jumping, or something along those lines, know you are not alone. You don’t have to accept that “this is just your life now”, because you deserve more than that. Please reach out if you are unsure of where to go and I would love to help, because mom life is awesome, crazy, and busy, and the only wet pants you should need to worry about are the ones on your kids!