Back in July 2019, I asked working mums in what areas they want to get some Lifestyle Lifts. The second most popular response from working mums (27%) was;

Health & Fitness

So, in August 2019, I published a five-week series on how working mums can get fitter and healthier. This article pulls together all five Lifestyle Lifts.

The Full Series of Lifestyle Lifts

1: The Six Minute Work Out

2: Family Workout

3: Four Hourly Feeds

4: Music Mantras

5: Uninvited Guest

The Six Minute Workout

This lifestyle lift is great for mums who find it difficult to commit to a regular fitness routine or don't currently have one. It is also fab for mums who already exercise and want to try something new. Roll in Zana Morris. I love her 6-minute HIIT video [High Intensity Interval Training]. It involves short bursts of exercise and you don't need to be super fit to get started. It's also a great time-efficient way to fit in to your daily routine. The beauty of it is, you can scale it up or down depending on your fitness level and involve the kids if you want to. Click here to see the video.

We can all find a spare 6 minutes in the day.

Family Workouts

This lifestyle lift carries on with the fitness theme and this time put your kids in the mix. Are you thinking that's impossible? Well here’s 4 short videos I have picked out for you. A workout with your kids, whatever their age, is totally possible.

Babies Help Mom and Dad with their Workouts / Baby Show How to Exercise Her Mum / The Busy Mom's Toddler Workout / Can’t Stop the Feeling Dance Workout - for older kids

Hope these videos give you inspiration to start or better your fitness routine. You and your older kids could even start designing one to do together.

Four Hourly Feeds

Nope, I'm not talking about breast - feeding. I do mean adult four hourly feeds. Sounds too good to be true, doesn't it - giving yourself permission to eat every four hours.

When we eat, we produce our ‘feel good’ chemicals – endorphins, oxytocins, serotonins, and dopamine - we are rewarded with ‘happy highs’. So, if eating makes us happy, why fight it? Let's eat every 4 hours and just be more savvy about what types of food we eat and how much.

Cut down portion sizes and eat more often - just stick to your overall recommended daily amounts. I've been doing this for years [mainly to avoid ‘Hangriness’] and it works. I'm ok to snack between meals because it's all part of the plan - treats included. You don't have to introduce big changes at once, just work up to it. You might first reduce your evening meal size, to fit in a mid-evening snack. Then reduce what you have for lunch to get a mid-afternoon snack and so on. The secret is to make sure your diet is balanced and healthy.

Here's 2 great articles from the experts to get you started;

A Balanced Diet for Women / Healthy Eating for Working Mums

Music Mantras

Have you thought any of these things lately?

“I can't do this” “I feel like I’m a terrible mum”, “Ughhhh, I think I'm losing my mind”

If the answer is yes, you are entertaining your ‘Uninvited Guest’– your negative inner voice.

Think about it. If you were throwing a party and an uninvited guest arrived and made you feel like crap, you’d throw them out, wouldn’t you? Well at least I hope you would.

Allowing negative thoughts to make you feel bad or berate you is not OK. Luckily, we all have the power to rid ourselves of negative thoughts. So free yourself from your ‘Uninvited Guest’ by tuning into Music Mantras. Listen to music you really love and sing along. Tune out negative thoughts and tune in to ‘good mood vibes’. Experience the dopamine release that makes you feel happy.

Here’s a masterpiece that is guaranteed to lift you up to regain your fighting spirit. Think you've got an even better one? Email kate@rootball.co.uk and let me know.

Uninvited Guest

What does your uninvited guest [critical inner voice] say to you?

When asked this question, many of us find it hard to put it into words. What we do know, is how it can make us feel… sometimes angry, anxious, confused, unworthy or even ugly.

None of us wants to feel like this. Yet, during times of stress, we give in to our uninvited guest, often believing the bad things we hear are true.

Feelings are not facts… We must not give our uninvited guests the power or influence to diminish our self-worth. Take positive action because your health and well-being depend on it.

Here’s how

Think of your uninvited guest, as another person - a saboteur. It is easier to tune out someone else than ourselves.

Look out for triggers. Notice the events and circumstances where negative thoughts and feelings arise. Note the exact words that spring to mind?

Without judgement or evaluation, respond to your uninvited guest with compassion - as you would to a loved one.

Here are some examples; UG: ‘I feel like a terrible mum’ YOU: ‘I always keep my kids safe and sound’

UG: ‘I can't handle this! ’ YOU: ‘Today, I’ll nail this!'

UG: ‘I feel like I'm losing my mind’ YOU: ‘Feelings are not facts… I’ll figure this out.'

Regular use of and belief in your ready-made responses means you will only start to entertain the guests you invite- the ones who truly enhance your life.

In what ways other do you rid yourself of your uninvited guest? Email kate@rootball.co.uk and let me know.

If you want more help to spur yourself into action, sign up here for a FREE copy of my Get Up and Go Lifestyle Lifts.