prioritize yourself Archives - Northwest Weight & Wellness Center
Fitting in Fitness

Fitting in Fitness

A few years ago, I made a promise to myself: My physical and mental health is worth 4-6 hours a week. When I take time for my health, not only does my personal health get better but my relationships with my kids, husband, co-workers, family, and friends become healthier too. But I’ll admit that being a parent is one of the hardest jobs I have ever done. Throw in a full-time job and life gets very hectic. How do you possibly fit in time for fitness?

My exercise routine has changed drastically over the years. Twenty years ago, in my BC life (life before children), I never struggled to get my workouts in, even working 60+ hours per week. I often worked out in the evening to meet people. Having just moved from Montana to Washington, my exercise program was an amazing way to help me shake my homesickness. Fast forward to 2003, I’m married and working at Columbia Athletic Clubs. I was still living my BC life and I was able to exercise after work. Often my husband would meet me so we could exercise together.

In 2006, my daughter, Ella, was born. During my 4-month leave, my exercise program consisted of walking outside with Ella in a jogging stroller and DVD workouts I could do while she was sleeping. When I went back to work, I found myself wanting to get home right at 5pm to spend time with my new baby girl instead of doing a workout. On the days I wasn’t teaching fitness classes, I worked out during lunch. On the weekends, my workouts were fun and social. I took group tennis lessons with my sister and we put our kids in the club’s daycare. We were terrible at tennis but we had fun together while exercising.

In 2013, my husband and I welcomed baby number two. With my son, Jase, I was able to stay at home for 12 months but my workouts really changed. Jase was diagnosed with sleep apnea when he was 6 months old and he would wake up 1-4 times every night. I was so sleep deprived I could no longer work out while he was sleeping like I did with Ella. When Jase was sleeping, I was sleeping. The way I fit exercise into my day was to walk while Ella was at dance class. I always kept my jogging stroller in the back of my car. While Ella was in dance class for 45 to 90 minutes, I would walk the dance studio parking lot with Jase in the stroller.

In October of 2014, I joined NWWC part-time. I now had to work out with small bits of time such as walking at work between patients, walking when Ella was at dance, and using my elliptical trainer at home when my husband could watch the kids. My workouts were not one hour sessions; they were small sessions here and there. By age 3, Jase had surgery for his sleep apnea and could finally sleep through the night. I had survived 3 years of waking up 1-4 times a night. Mom WIN!

By 2016, I was a full-time mom to 3- and 10-year-olds and working full-time at NWWC. My kids had activities and my husband was working his full-time job plus had started a small business. My workouts were suffering. I felt like my weekdays were shot and I was only getting workouts in on the weekends. How in the world was I going to exercise? I had to have an honest conversation with myself, look closely look at my days, and set myself up to be successful.

I asked myself:

  • Can you exercise after work? Before work? On the weekends? At home? At the gym?
  • How many hours do you have during the weekdays? I started with 120 hours and subtracted the number of hours I worked, commuted, slept, managed household chores, and spent with family.
  • How many hours do you have on the weekends? I started with 48 hours and subtracted the hours I had committed to kids’ activities, household chores & errands, and family time.
  • How many hours per week are you willing to dedicate to your health?

I realized my windows of time were early in the morning, late evening, and weekends. I knew late night workouts were not good for me because I get hyped up and then I can’t sleep. It was beginning to look like early mornings and weekend mornings were my days to get exercise in.

I’m that annoying morning person that doesn’t hit the snooze bar when the alarm goes off. I’m used to getting up at 6:00am. But 4:45am? OMG! That’s early, people. To become a successful early morning exerciser, I had to start with my bedtime. I had been going to bed at 11:00pm but that would give me less than 6 hours of sleep. With 15 minute increments, I changed my bedtime to 10:00pm.

I also needed to get myself organized. Before I went to bed, I put my workout clothes and shoes in the bathroom, put a water bottle in the fridge, placed a sweat towel on the elliptical trainer, and placed the TV remote next to the elliptical trainer. I eliminated all excuses I could use to not get up and work out in the morning.  

I’m not a perfect Pinterest mom and my house is not spotless. I am a mom that can keep up with a busy 13-year-old dancer and a crazy 6-year-old football player. Don’t think that one hour of exercise a day is being selfish and taking time away from your kids. You are actually adding time to your life by becoming a regular exerciser. You are going to be the active parent you want to be for your kids. Taking time to care for yourself will give you more time to be with your family.  

Make Your Sure Health is Secure

Make Your Sure Health is Secure

By Laura Andromalos, MS, RD, CDE, CSOWM

If you have been on an airplane lately, you’ve heard the safety speech. Did you notice the part about oxygen masks? Make sure your mask is secure before helping others around you. What happens if you don’t secure your own oxygen mask in an airplane emergency? You may pass out before you are able to help those around you.

When I hear that safety speech, it reminds me of a common theme in my appointments with patients: the need to put your health first.

Many of my patients are givers. They are spouses, parents, and children and they give of themselves to their families on a daily basis. Additionally, several of them have giving professions such as personal care attendants, health care providers, and teachers. Over the years, they have always put other people’s priorities before their own. They worry about taking care of the needs of others and they neglect their own health needs, such as sleep, nutritious food, exercise, and relaxation.

For example, I worked with a patient who took time to make lunches for her three children and her spouse every night but never made her own lunch. Instead, she relied on fast food during the day which was contributing to her weight gain. If you are a giver, I’m sure you can think of similar examples.

It’s wonderful to be a giver but you can’t neglect giving to yourself. To achieve your health goals and live your happiest life, you need to prioritize yourself. If you don’t keep yourself healthy, it is going to impact your ability to give to those around you. Maybe you will be less patient or have less energy due to lack of sleep… Maybe you won’t physically be able to help someone due to mobility or functional body problems…Maybe your life will be shortened due to health problems you have neglected… You need to take care of yourself so you can be the best you, whether it’s as a spouse, parent, child, sibling, coworker, or friend.

In the case of the patient I mentioned, we set a goal for her to take a few extra minutes each night to make her own lunch. She did this and started losing weight since she was eating less fast food. Losing the weight gave her more energy and made her feel better about her body and this made her a happier person and a happier wife and mother. Taking care of herself helped her to better take care of her family.

If you are a giver, tune into whether you might be giving to others at the expense of your own health needs. Remember to make sure your health is secure before helping others.