By Unni Greene, C.M.T., C.N.S. SoMi Fitness, mother of 4
As moms, we have to meet a lot of demands. Moms have to be ready and able to take care of their families and all the other demands, at all times. As we take care of everyone around us it is not unusual for moms to feel exhausted and overwhelmed. Take time for yourself As moms, we must recognize the importance of taking care of ourselves too. Remember, it is not selfish to take care of yourself; it is smart! Everyone around you that relies on you will benefit from you staying healthy, strong and happy. Take some time for yourself to enjoy a great workout, a wonderful massage, go for a walk, read a good book, chat with a friend or engage in a hobby that you enjoy. Learn to say “no” sometimes, and realize that when you try to do too much, you end up feeling frazzled. When you wear yourself out and you spread yourself too thin, you will only end up feeling tired, stressed and even resentful. Make time for yourself and set aside some “me time” at least 3 hours a week to reap maximum health benefits. When you take care of yourself, you are much more able to take care of those around you, and everyone will benefit!
Summer is almost here and it’s time to enjoy it! School is out, and there may be some more time for you to enjoy different activities. Adopt a positive outlook including a good dose of self-acceptance! Whether you are “swim-suit” ready or not, enjoy the season with all that it has to offer. Biking, swimming, playing a team sport, joining a group class or maybe going for a leisurely walk are all great options to add to your regular activities, now that the daylight hours are longer. Make sure to stay well hydrated and practice safe-sun habits. If you live in Florida, enjoy outdoor activities in the early morning or evening when the sun is not as intense, to avoid the dangers of heat exhaustion. In the gym, switch up your routine, and try something different. Remember, to get the best results from your workouts, always keep your body guessing! That means that if you have been doing the same thing for a while, now is the time to change it up! You can do this by changing the intensity, duration, the amount of resistance or the frequency of your workouts.
Your post-workout meal
Every meal that you put in your body is important. Mom always said breakfast is the most important meal of the day. While it is true that breakfast is very important, for a mom (or anyone who works out) the post-workout meal may very well be the most important meal of the day. You must feed your depleted body quickly. In fact, within 30 minutes of finishing your workout is the optimal time. Choose a meal with easily digestible carbs to replenish muscle glycogen (energy) as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The carbohydrates and protein from your post workout meal promotes insulin to be released, which in this case shuttles critical nutrients into the muscle cells. This meal should generally contain between 200-500 calories to get the best response. For example, a 120-lb woman may only need a 200-calorie meal, whereas a 200-lb man may need up to 500-calories. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows down the absorption of the meal, which is the opposite of what you want after a workout. A great choice would be, a protein shake containing whey protein and some carbohydrates, a whole grain sandwich with non-fat tuna or even a piece of grilled chicken with a sweet potato. Enjoy your post work out meal! You’ve earned it and your body needs it!
Happy Mother’s Day from SoMi Fitness.