Busy Parents Fitness Guide: Four rules to follow for becoming the most effective and healthy parent possible

/ Tailored Strength/

Being a parent is NO JOKE: running on little to zero sleep, random school closures or daycare illnesses, clingy toddlers, sports schedules, or simply trying not to lose your shit. It can feel like juggling a set of newly sharpened knives.

 

I’m not here to tell you that “everyone has the same24 hours in the day”. Definitely not. However, I will tell you that there is a way to achieve health and fitness results as a parent, but it just requires a bit more savvy and a lot more discipline than before. Let me explain.

 

Rule #1.  Control what you can control.

Every schedule, no matter how crazy it is, has a few controlled blocks of time in it. These time blocks can change throughout parenthood and career, but establishing the habit of maximizing these time blocks is paramount. What does that look like? Read on.

 

Diet: Look at your day as an average; if you can take the guesswork out of 1-2 meals per day, you’ll save yourself the struggle when shit (ultimately) does hit the fan. Pick 1 or 2 different breakfast options and STICK TO THEM; ; one option for workout days, and the other for off days. If you have to miss your workout because your kid gets sick at school, opt for the no-workout meal. Know the calories for each of these meals so it’s a no brainer and a win start to every day.

 

Also, cook meals at home as much as possible. This is not only easier on the wallet, but far more healthy than ordering in. If you feel tempted by the call of the convenience of those food delivery apps on your phone, try deleting them. Plan ahead your meals, throw something in the crockpot for the crazy days, and keep it as simple as you can.

 

Workout: Consider your schedule and identify which part of the day is mostly yours?  Is it early morning? Mid-day, over lunch? Later at night once the kids are in bed? Who is in your corner to share coverage (at work or at home), so that you can make sure you’re getting your workouts in each week? Maximize nap times, get up 30 minutes earlier (I know it is easier said than done) or communicate with your employer to negotiate some time for you to build in a pump session. Oftentimes, it’s just asking, planning, and executing.  If it’s already planned and in the calendar, it’s easier to stick to.

 

Rule #2. Refocus goals.

The first year or two of having a child may not be the best time to try to get as lean as ever or to compete in that sporting event (some do it, but that’s their journey…not necessarily ours).  Health and fitness are for LIFE, which means they have many phases. Recognize what phase you’re in, set realistic goals for that phase, apply rule one, and keep chugging along. Then when phases change and your circumstances adjust, you’re not starting over from the beginning (or a worse place).

 

Rule #3. Be ruthlessly efficient and consistent with protein and movement.

This is huge.  When in doubt, eat protein, especially early in the day.  With little ones, the evenings, in particular, tend to go off the rails; so remember Rule 1 and plan for chaos by covering your bases early in the day (before the “witching hour” all parents know is coming) with controlled meals that are high in protein and nutrients.

 

On the movement side of things, think efficiency and micro dose.  As often as you can during the day, move your big joints (shoulders, hips, ankles) as often as you can. This is a great time to utilize CARs (controlled articular rotations), basically taking a joint though its full range of motion, with varied speeds.  Here are some examples from Melissa Ray (and Dr. Andreo Spina, creator of FRC) representing the FRC, who popularized this method.

·      Hip CARs

·      Shoulder CARs

·      Ankle CARs

·      Wrist CARs

Do them AS MUCH AS YOU CAN. Just a rep or two throughout the day. You will be blown away by how much better you feel. 

 

Rule #4. Give yourself grace

Remember the point is HEALTH and FITNESS.  It should be enjoyable and make you feel better. Don’t let it create additional stress to an already stressed situation. If it is, then go back through the rules, and refocus the goal and phase, and then on what can be controlled so that stress is decreased.

 

It’s going to take some planning, there will be slip-ups and bad days; but give yourself grace and just move forward to the next meal, the next workout, the next day, and win it!  A lifelong diet and exercise plan is only as effective as the next one. So just keep making sure that next one is better than the last, and sharpening each day just a little bit more. Get up early, prep those meals, have that conversation with your boss and/or partner for scheduling, push that competition back a few years, get up out of that chair as much as you can, just DON’T GIVE UP. 

 

It’s all going to be hard, but if there’s anything I’ve learned as a parent…we can all do hard things. Accept the challenges and lean into it; your kids are watching, and it’s important for them just as much as it is for you.

 

Unlock Your Fitness Potential: The Benefits of Hiring a Personal Trainer

/

If you're reading this post, it's likely because you're on the fence about whether or not to hire a personal trainer. Well, let me tell you something, my friend: hiring a personal trainer can be one of the best decisions you ever make for your fitness journey. Now, I know what you might be thinking; "why should I spend money on a personal trainer when I can just watch YouTube videos or follow workout plans online?" Trust me, I get it. The internet is a vast resource with endless fitness information at your fingertips. However, there are some things that a personal trainer can provide that you simply will not get online. Period.

First and foremost, a personal trainer can create a customized workout plan tailored to your specific needs, your fitness goals, and your individual needs. Sure, there are plenty of generic workout plans available online, but they're not going to be as effective as a plan that's tailored to your body type, fitness level, and personal preferences. A personal trainer can take all of these factors into account and create a plan that's both challenging and achievable.

Another advantage of hiring a personal trainer is accountability. It's all too easy to skip a workout or slack off when you're working out solo. However, when you have a personal trainer who's counting on you to show up and put in the work, it can be a powerful motivator. A
personal trainer can also help you set realistic goals and hold you accountable to them, making sure you stay on track and don't get discouraged.

Perhaps one of the most underrated benefits of having a personal trainer is the level of expertise and knowledge they bring to the table. Personal trainers are experts in exercise science, nutrition, and fitness, and they can provide you with valuable insights and guidance

that you simply can't get from a Google search. A personal trainer can teach you proper form and technique, help you avoid injury, and provide tips on how to optimize your workouts for maximum results.

Lastly, hiring a personal trainer can help you break through plateaus and reach your full potential. Have you been stuck at the same weight or level of fitness for months? Is the scale not budging? A personal trainer can help you identify the areas where you're struggling and provide you with targeted exercises and techniques to help you overcome those obstacles. They can also challenge you to push yourself harder than you ever thought possible, helping you achieve new levels of strength and fitness.

While there are certainly plenty of resources available online to help you achieve your fitness goals, hiring a personal trainer is a valuable investment that can provide you with countless benefits. From customized workout plans to expert guidance and accountability, a
personal trainer can help you achieve results that you simply cannot achieve on your own. So what are you waiting for? Take the plunge and hire a personal trainer today – your body (and your wallet) will thank you!


Sleep Better In 4 Simple Steps

/


There is no more powerful way to improve your overall health than ensuring you get quality sleep. Sleep is essential in the building and maintenance of both physical and mental capacity. The recommendation is that all adults get AT LEAST 7 hours of sleep per night, with it closer to 8-9 hours being optimal. Unfortunately, that just isn’t the reality for most of us; the CDC reports that 1 in 3 adults do not get enough sleep per night. For those of us that are trying to improve their health, no matter the specific goal (build muscle, lose weight, or feel better) sleep needs to be at the forefront before all other factors. It impacts everything, including recovery from workouts, willpower, motivation, and proper hormonal function...it all starts and ends with a rested body!

So here are four steps to get those extra ZZZs and improve your health for the long haul.

  1. Most importantly, create a consistent sleep schedule. Consistency is the most powerful tool in sleep improvement. Try to keep your "going to bed" time and your rising time within the same 30-45 minutes every day. So, if you go to bed at 10:00pm during the week, aim to go to bed no later than 10:45pm on the weekend. And keep to the same wake cycle, as well. This is all in the service of establishing a stable circadian rhythm and a steady wake cycle.

  2. Cut the phone 15 minutes prior to bedtime. This is a big one. Our phones contain everything, which is incredibly convenient, but it can be a black hole for emails, social media, calendar management, whatever it is that sucks you in right before bed each night. So instead, pick up a book or comic, write in a journal, and relax the mind. Don't let the stuff that worries you during the day keep you up at night; it can all wait until tomorrow. Find a good stopping place tonight, and you'll thank yourself tomorrow.

  3. Skip the caffeine, tobacco, and alcohol prior to bed. Try to stop any caffeine or tobacco intake by 2pm (or earlier if you're sensitive to it), as these are both focus agents. Alcohol disrupts sleep and is a large contributor to sleep apnea, so perhaps trade in that glass of wine to unwind with a nice cup of tea (magnolia or chamomile are great choices).

  4. The bed is for sleeping. Think about it; environments dictate our habits, and habits are formed by cues. When it comes to sleep, the key to training your mind is that the action of getting into bed prepares your body, whether you're aware of it or not. that it's time to sleep. If you’re not tired, leave the room and focus on number 2 and 3 in preparation for sleep. The body craves consistency and stability, and the more you do it, the easier it becomes.

There you have it; four simple steps to achieve better sleep. The great thing about these four steps is that they allow you to create your own routine; make it work for you. Whatever it is, just keep it simple, repeatable and most of all, consistent. Good night!