How To Fuel Your Energy Tank When You’re Running After Baby

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We’ve all heard it, in fact we all have most likely sang it on the playground many moons ago…“First comes love, then comes marriage, then comes the baby in the baby carriage”. So idyllic, and so blissful, the thought of bringing a baby into the family. And so it is!

After 9 months of preparation, and eager anticipation, the curtain drops and into your life comes a small miracle. Through the haze of emotional ecstasy comes a slow and steady realization that this ‘little one’ is now solely dependent on you, the caregiver. Even with all the love that you can provide, that is no small feat! From this point to forever, as a parent, you will expend physical, mental and emotional energy. That energy may wane as the years pass, but as a parent, it will never subside.

So what is the secret to getting energized and staying energized?

In order to perform admirably in duties such as the countless diaper changes and baby feedings, to getting up throughout the night and becoming entertainer in the daytime, your body and mind requires an abundance of energy!

Think of yourself as your favourite car for a moment. You have a gas tank. In order to function, and to travel any distance, you need gas in the tank. Gas fuels the car and can allow the car to perform optimally. As the fuel gets used, the gas tank empties, therefore the car will need more gas to continue to perform optimally. You still with me?

Now to you. Your body requires fuel to energize your system. Over time that fuel gets used up and needs to be replaced. Fuel comes in different forms for the human body. Check out my tips to stay energized and on a full tank:

SLEEP
This is one of the most important aspects of our lives and typically the area we cut back on most. Your body needs sleep for recovery and energy. Optimal sleep is anywhere from 7-11 hours per night. Naps are also proven to be extremely beneficial. Why not sneak a 20-30 minute catnap when the ‘little one’ dozes off!

NUTRITION
Much like the gas tank analogy, the quality of what you put in the tank is equally important for performance. The better the gas, the better the performance. Much has been said, written, studied, and documented about nutrition and its absolute benefits. Some general principles and guidelines: Reduce or remove all sugars, refined products, and processed foods. Eat the colours of the rainbow. Increase your intake of fruits and vegetables. Drink pressed juice, or make fruit and vegetable smoothies. Add more nuts, beans and legumes. You are what you eat! Eat good, feel good!

In addition, take time to plan meals and snacks ahead of time. Have the ingredients, have meals and snacks prepared and ready to go. This time saver alone is a huge energy booster.

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HYDRATION
The human body consists of 50-65% water. It is a crucial part to our day to day functioning. Even a 2% drop through dehydration causes lethargy, lack of focus, and low energy. A study by Loughborough University showed a water loss of as little as 5% can result in a 30% loss of energy. The recommended daily intake of fluids by the Dietitians of Canada is 9 cups (2.2 litres) for women, and 12 cups (3 litres) for men. Now that is not easy, but learning to drink on an ongoing basis is certainly more optimal than drinking when thirsty. Have a water bottle handy and drink continuously throughout the day. Although you’ll begin by running to the bathroom more, you will notice a clear mood and energy difference.

EXERCISE
There is nothing like some exercise to boost energy and promote feeling good. Exercise stimulates the body and releases dopamine, the bodies natural feel-good drug. Whether you are tired and run down, or just flat out not in the mood, if you can muster up the strength to get through a 15-30+ minute workout, (run, bike, swim, yoga) you will feel rejuvenated, self-confident, de-stressed, and energized!

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Sleep, Nutrition, Hydration, and Exercise are by no means a secret. In fact, they are the pillars to leading a well balanced and healthy lifestyle. Here are some additional tips to find energy in other ways:

JUST BREATHE
Step outside, go for a walk, or open the windows. Let some clean air circulate through your lungs and permeate your system. Breathing in clean air and ridding your body of toxins is a great way to grab an energy boost. Take 5 minutes or more to connect with nature.

BE PRESENT
Sometimes when your child is playing and all you can think of is the laundry list of things-to-do, take a moment to be present. Enjoy the moments that seem to pass in the blink of an eye. You won’t regret it! Be silly, dance, play, laugh, act like a scary tickle monster, sing like Elmo. You’re kid(s) will love you for it all the more, and guess what, you’ll love yourself that little bit more too. Yay for energy!

Looking forward to greater health

OTHER MOMS (PARENTS)
Seek out other moms. They are everywhere, and most likely feeling, and thinking, the same as you are. There is strength in numbers. Call and meet up with friends for a playdate. Looking for new mom friends? Check out your local library and community centres for events and gatherings. Head out to the park. Say hi and spark up conversation at the grocery store. Find mom groups online in your area, check out ‘Mom Meet Mom’. For many, this is a welcome relief and a win-win. Some like-minded adult contact and conversation goes a long way in dispelling any doubts, fears, and concerns. In fact, you may feel energized and supported by the network you create.

Simply put, your energy can come from intentional acts and behaviors. Raising a baby is arguably the most rewarding responsibility in your lifetime. Make each day and each moment count. Nobody said it would be easy, but they all say it was worth it!

Calea

Calea is a Certified Professional Co-Active Coach (CPCC) through the Coaching Training Institute (CTI) who specializes in helping moms find a balance between being a mom and being themselves. She is the founder of Yummy Mummy Life where she will help you in the confidence department, offering 1 on 1 signature packages designed to make your dreams happen + goals happen. In addition, Calea is also a mom & baby fitness instructor, and an essential oil wellness advocate. Follow her on Facebook, Instagram and Pinterest.

Has Juggling Time Got You Tipping The Scale?

The Coles Notes to Weight Loss Victory

When life is just too busy and stressful and has us feeling as though we have no personal time to commit to ourselves, we need to stop, sit down, and organize our daily routine. Buy an organizer and begin recording what we do, if you don’t already. Here are some helpful tips in achieving our goals:

• Setting realistic goals.
The weight did not appear overnight, so stop thinking about losing it by dawn. Be patient! Set your first major goal at losing only 10% of your current weight, aiming to lose approx. 1-2 lbs. a week.

• Cut down on fat and sugar consumption
Try to eat more protein-rich foods with a moderate low-carb intake and finish your day with a low fat intake.  Always check the ingredients list on any packages. Federal law will soon insist that all products contain nutritional value on the package.

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• Do not skip meals (if you can avoid it)
You will tend to eat more at your next meal. Your mother was right when she told you to start your day off with breakfast. Anything whole-grain and full of fiber is definitely a good choice. A healthy breakfast will give your metabolism a boost and keeps it revving throughout the day.

• To survive, do not deprive!
Do not deprive yourself of the foods you crave, instead try to moderate the amount you eat.

• Ditch those annoying low-calorie diets
In the end, you are just starving yourself of essential vitamins and minerals.

• Food cannot burn fat!
So don’t buy into those ‘miracle’ foods. They don’t exist!

• If you’ve got the munchies…
Then curb it by selecting something healthy to eat like fruits and/or veggies.

• Size up your portions!
In the time of fast food culture, it’s important to learn to say no to “Do you want the biggie size for 49 cents?” Most of the time, the fast food portions are too small anyways and it’s nothing that 49 cents can cure. Try healthier eating.

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• Variety is next to Godliness
Fill your plate with a healthy array of colourful fruits and veggies which are sure to entice anyone sitting down to eat with you.

• When on the run, think twice.
Don’t let time bully and antagonize you. Slow down when dining and consider the menu in front of you. A lot of margarines and oils go into preparing those dishes you order. Don’t be afraid to ask!

• Jump on the bandwagon!
We all need support from our friends and loved ones. Try working out with a health conscious friend or family member who is just as interested as you in keeping fit. Like-minded people add that extra little bit of motivation that you might find yourself needing in you darker times. Personal training is always a good choice, but make sure you select which trainer’s personality is right for you. Everyone is different and some are willing to push you harder and motivate you more than others!

• Eat like a cow! (Graze frequently)
What I mean is, increase the frequency of your meals to jump start your metabolism. You should be eating 5-6 times a day, balancing your carb and protein intake for each meal and try to drink two cups of water with each sitting.

• We are 80% water, so drink up!
Aim for 8-10 glasses of water a day to keep you running properly. Drinking 10 glasses a day may be hard to imagine, so at least drink two with each meal.

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Finally and most importantly, light a candle under your rear and get your bum in gear! In order to lose it you have to move it. A healthy eating plan needs a tag team partner and exercise is just the one. Together they will knock out your weight loss goals!