project: you

story by | cathy piatt

Up in the morning and off you go! Get the kids fed, dressed and off to school, go to work, make the beds, clean the house, do the wash, walk the dog, feed the dog, clean up after the kids, plan meals, go grocery shopping, plan extracurricular activities, run kids to those activities, cook meals, serve dinner, do the dishes, pay the bills, deal with all of the unexpected “surprises” that surface during the day…Whew! Did you know that studies have shown that moms work up to 91 hours a week?

Being a mom is without a doubt one of the most rewarding experiences imaginable. The love we feel for our children is unlike any other...it is deeply heartfelt, unconditional and will bring out those protective “mama bear” instincts in a second. At the same time, we know that it is not always easy. It takes immense physical, emotional and mental energy to keep up with all the demands. Like a roller coaster, there are ups, downs and lots of unexpected turns along the way.

Sometimes we get so busy caring for our families that we either forget about ourselves or we find it hard to find the time to meet our own needs. Many moms feel guilty taking time away from their families. When you take care of yourself you feel stronger, more relaxed, more fulfilled and more capable of being a good mom.

Tips on how to care for your…

physical self exercise: Find a routine and commit to consistency. cardio –Running, jogging, cycling, swimming...30 minutes per day to prevent chronic disease and 60 minutes per day to prevent gradual unhealthy weight gain. Find something you enjoy doing and grab a friend to join you. Make sure you’re breaking a sweat and your heart rate is up. Exercise makes you feel better, controls weight gain, decreases the incidence of cancer, heart disease, high blood pressure, Alzheimer's, osteoporosis, depression and anxiety. It’s probably the single best preventative thing you can do for yourself! lift weights –Total body workout that focuses on all major muscles. Shoot for 2-3 times a week. Take a day off in between workouts so muscles can recover and get stronger. If you need help, hire a personal trainer to get you started. After the age of 30 we lose 10% of our muscle mass every decade. Don’t lose those muscles ladies...lift! lift! lift! stretch –It’s best to stretch after your workout when muscles are warmed up. Stretching is great for posture, spinal alignment and keeping muscles strong and balanced. Try to focus on all different muscle groups and hold each stretch for 20 seconds. Yoga and Pilates are especially good for flexibility. rest: It seems like being a mom and being sleep deprived just go hand in hand. In the past, sleep was often ignored, but now doctors are beginning to understand the importance of getting at least 7-9 hours per night. Sleep balances our hormones, resulting in an overall state of health and well being. When we don’t get enough, we are more likely to get acute and chronic illnesses. Here are some helpful hints for restful nights. caffeine –Avoid any beverages that contain caffeine for several hours before bedtime. exercise –Keep high energy activity to day time hours and avoid physical activity within 2 hours of going to bed. nap –Sneaking a power rest during the day when the kids lay down for a nap is smart. Your health is more important than doing the extra chores that might need to be done at that time. bedroom –Keep your bed for sleeping and sex. Don’t watch TV or do work in your room. sleep aids –Choosing a natural option is really the best. Try taking 250mg of magnesium and 500mg of calcium before you go to bed. This little combo really works! It also relieves symptoms of ‘restless leg syndrome‘ and helps with constipation. nutritional self eat well: Balance your diet with 50-60% carbohydrates, 25-30% protein and 25-30% fats. carbs –Not evil and are necessary, but carbohydrates should come in the form of whole grains, fruits and vegetables.