How to Fit Exercise Into Your Busy Day {With FRESH Start Coach Sue}

Hi everybody! I'm Sue, a Certified Coach with FRESH Start, and founder of Busy Moms Living Well! Today, I'm sharing a few tips with you on WHY and HOW to get the exercise we KNOW we need! As a seasoned "busy mom" of 6, I'm someone who GETS why establishing an exercise routine can be difficult! We all know that exercise is an important part of living a healthy lifestyle. It's not only important for your physical health but for your mental & emotional well-being too.

Sue cross country skiing pic.jpg

Why exercise?

  • boost your mood
  • weight loss or maintenance
  • disease prevention
  • sleep better
  • more energy

Those are just a few (of many) reasons you should be exercising regularly. Would you agree, knowing you need to exercise and doing it are two different things?! You MUST have a plan! Without a plan it is so easy to make excuses and skip it. Believe me, I know!

Watch the video below for my tips to help you create a weekly exercise plan.

Create an exercise plan that works for YOU:

  1. Choose a form of exercise you enjoy. If you don't enjoy it, you will likely make excuses and put it off. There are so many options - walking, running, biking, workout dvds, local classes, swimming, etc. Your form of exercise may change during the seasons of the year and that's fine.
  2. Decide how often you will exercise. I recommend 5 - 6 times of planned exercise a week for about 30 minutes, even if that is just walking.
  3. Plan your exercise into your week. Get out your calendar for the week and schedule it just like you would any other appointment. Don't leave it to chance.
  4. Show up for your appointment! You are worth it!

Success = showing up (in this case, for your workout!) even when you don't feel like it.

Come share with Coach Sue how you fit exercise into your busy day on her Facebook page, Busy Moms Living Well!

Walking for Wellness - 7 Tips to Make It Fun

We all know the facts: walking for wellness WORKS! We know that daily exercise prevents disease, reduces unwanted weight and generally makes us feel better! But knowing the facts doesn't always make DOING THE WORK easy or fun! So how to make walking (an easy, light exercise that EVERYONE can do!) fun again?

Would it help you get up, get moving, and get preventing for your own wellness if I gave you some quick tips on making it more FUN?

Tips to make walking more fun:

#1  Walk with your pet – the companionship is motivating, and keeps you committed, as your pet will begin to “ask” you often for the pleasure of a walk – that cute furry face will be hard to refuse, as you justify the benefits of a quick walk! {Confession: this has been my not-so-secret life hack in the last couple years...my furry babies won't let me NOT walk!}

#2  Find a walking partner – you’ll have someone else to get outside for, fun and fulfilling conversation as you move your body, and the walk will seem faster with conversation.  Plus, a little friendly competition never hurt anyone!

#3  See it as meditation/prayer time – how often do you REALLY get to get away from it all, just you and God, and have freely flowing conversation with Him?  Walking with Him is the perfect opportunity to be able to spend that quality time you often crave, but “don’t have time” for!

#4  Play music/audio in your ear – Get a music-playing device or app (they are so affordable now!) and load it with motivating music and maybe even speaking audios that you don’t have time to listen to otherwise – it’s a great way to stay motivated to continue walking, yet still feel like you are accomplishing something, too!

#5  Spend time with family – recruit a family member (or two, or all!) to get out and move with you!  Your child(ren), spouse, or parent would love to have that heart-pumping, quality, one-on-one attention and time with you!  Just sell it to them as time with you, and then they’ll be exercising before they realize that is exactly what they are doing!  They might not be excited the first time or two, but once they realize how rewarding that conversation and undivided attention is, they’ll be the ones asking for the walk next time!

#6  Walk in GREAT weather – Don’t walk in high heat, or numbing cold, it’ll discourage you, and possibly harm your poor body!  Choose pleasant times of the day (and year!) to begin building this habit!  Dusk and dawn are often the best times of the day for mild weather, so be wise and choose the best times to encourage this new habit!

#7  Get a pedometer or use an app to track miles or steps – These affordable tools bring fun back to this very healthy exercise, wear one to encourage yourself as you begin to rack up those miles!  Set an realistic and motivating short-term goal for yourself (i.e. 5 miles, 10 miles, etc) and reward yourself after you meet that goal (i.e. new t-shirt, or pedicure after so many miles).  Make sure it motivates you to set a new goal, and continue developing this new habit of health!  If you are walking with a friend or family member, this is a fun way to motivate them, as well (and hold each other accountable!)

Do you think you can use these tips to increase your walking?  Try them out, and let me know at our Facebook page, FRESH Start for Health, how they work for you!  Have a fun walking idea that I didn't include here?  I'd LOVE to hear it!  Share it with me in the comments here or on the FB page!