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Our 'Mommy Weight Loss' clinic on de-cluttering and fitness


Our experts introduce us to new moms Sarah, Lila and Miranda and how their mental, emotional, nutritional and fitness needs were energized.

1) Life Coach: 5 Tips for Physical De-Cluttering:

  1. Use a paper towel tube to focus in on one area of a messy room (look through the tube!) 
  2. Lay white sheets over the areas you won’t be working on
  3. Set a timer for 10 minute turbo tidying sessions
  4. No analysis in turbo mode – Quick decisions!
  5. Give yourself lots of pats on the back and savour the energy boost you get from de-cluttering!

5 Tips for Mental/Emotional De-Cluttering:

  1. Stop worrying about what is going on with others. You’ve got enough problems of your own.
  2. Stop worrying about what others think of you.  It is more important to focus on what YOU think of you (that’s how you access your wisdom!)
  3. De-clutter your calendar:  If an activity doesn’t rate at least an 8 out of 10, ditch it!
  4. Break your “to do” list into smaller and smaller chunks – Avoid overwhelm!
  5. Give yourself a break…You are ALWAYS doing your very best to make good choices and do the best you can with the resources you have at the moment!   Give other people the same break: Hey, we’re all doing our best, and we’re not perfect, but we are all special and valuable and deserving of love. Life coaching tips from: www.mylifecoach.com

2) NUTRITION: Recipe to declutter junk food like pizza out of your life.

Menu suggestion to help Lila replace her pizza: Salad Pizza

Ingredients:

  • 2 x 8 inch (20 cm) Ezekiel wraps
  • 1/4 cup (60 mL) dairy-free cheese, grated
  • 1 tbsp (15 mL) basil pesto, dairy free
  • 1 small green zucchini, shredded
  • 1/4 large red peppers cut into strips
  • 4 garlic stuffed olives, sliced
  • 4 snap peas, sliced
  • 1/2 tsp (2.5 mL) fresh rosemary, chopped
  • 1 tsp (5 mL) dried parsley flakes

Directions:

  1. Place wraps on cookie sheet and low broil for 2 minutes on each side.
  2. Sprinkle cheese evenly across entire wrap and broil 1 minute more.
  3. Spread pesto evenly over cheese, then arrange the zucchini, peppers, olives, and snap peas.
  4. Top with rosemary and parsley.

Makes 2 pizzas.

For more information on how to reduce cravings and enjoy healthy food choices check out: www.juliedaniluk.com

Our 'Mommy Weight Loss' clinic on de-cluttering and fitness

3) FITNESS TIPS:

Brent Bishop’s Fitness Plan 
More Program Info: www.ThinkFitnessStudios.com 

Phase One:

Mommy Weight Loss Workout @ Home:

*Alternate these 2 day 30min routines to complete 4 workouts each week
 
Day 1
Power Walk for 30min OR Walk/Jog Routine (5min walk/1min jog) for 30min
 
Day 2
Core/Postural Strength Routine
*Follow each exercise for one set then move to the next until all 4 are finished then repeat as directed
  
REPEAT all exercises in a row for 2 -3 sets. 

Ex. 1: Squat to Chair 

Keeping weight on your heels and posture straight, lower your body to the height of a chair and push yourself back up through your heels to standing position

Complete 15-20reps
 
 

Ex. 2: Front Plank 
 
Face down with your forearms and feet in contact with the ground.  Focusing on keeping your belly button pulled towards your spine to maintain the contraction of your abdominal wall and hold your position while taking long natural breaths.

Note: don't let hips drop below parallel position and keep shoulders relaxed. 
 
Hold for 30 sec - 1 min.

Tip: If you are unable to hold this for 30 seconds or more try this one from your knees instead of your feet. 

Ex. 3 Gliding Reverse Crunch
 
Feet on towel in a hand plank position
Tighten core and pull lower body in from the waist
 

Monday, May 9, 2011