So simple yet so powerful.

It’s a funny thing how some wish so badly to have better results, but spend the majority of time complaining, making excuses or living in denial.

The hard truth is, in order to get different results, you must be willing to DO something different every day.

In the coaching forums of ClubFYM, I explain to the FYMs that rather than fleeing the moment something feels uncomfortable or difficult to instead embrace this feeling with  the understanding that change is taking place.

“If you focus on results you will never change…if you focus on change, you will get results”.
~ Jack Dickson

How true is that?

It takes true strength to reach this point , to let go of being at the “end result” and instead trusting in the process and enjoying the journey~ and when you do, that’s when the Amazing happens.

How about you ~ Are you up for it?

What changes are you focusing on at this point in your body shaping journey?

Your Friend and Coach,

Guest Post by my great Friend and Female Fitness Expert: Pamela MacElree

As most of you know May is all about Strength at Fit Yummy Mummy, and more than anything in the world, I hope you are embracing it!

Strength can have very different meanings to different people, and we are all different, but even a better reason to embrace it.  I believe that strength training is one of if not the most empowering type of training you can do.

When you have worked hard to get physically strong you have found strength in more ways than one.  It isn’t easy to see strength increases, so when you do it means that you have been working hard, following a plan and sticking to it.

Imagine this:  You start off doing modified push ups from your knees  and this is not a girlie push up, as I have seen many men revert to a modified knee push up, on many occasions.) You work hard day after day, week after week, and finally you do one full range of motion, elbows tight, chest to the floor, elbows extended at the top push up…and you’re able to do three, not just one!

You feel amazing!

You see progress!

You want to do push ups every day so you can do 10, 15, 20 or more!

I hope you keep pushing for one more.

You remember where you started and you’ve seen and felt the change.  You know what you are capable of and you find a way to push yourself toward your next goal, maybe even making it a little loftier than the first one just to prove a point.  To yourself.

If you’ve reached any strength training goal, I think you can attest to the fact that you walked around a little taller, a little more proud than the day before.  You want to scream it out loud to the world making sure that not only they know you’ve marked off another success check but that you know they can do it too!

(24 kg KB Clean)

I’m amazed every single day when I see push ups and pull ups and deadlifts and presses and Turkish get ups get stronger in my gym.  I feel a sense of accomplishment for my clients and I want to scream their successes out loud for them.

(flipping a 450 lb tire)

What’s your goal?

What task can you assign to yourself and be certain that you can achieve it because it’s one thing you want more than anything to achieve?

One thing you want to be able to tell the entire world you’ve accomplished.

Scream it out loud, and go do it.

As you set goals for yourself and begin achieving them, you build your inner strength, your confidence, you really do find that you have a greater sense of pride.  You have a better appreciation for all the things you know you are capable of doing because you know just how hard they are to actually do.

You are physically stronger but you are also mentally stronger.

Dig deep and push yourself to ‘do the things you think cannot do’ (thank you Eleanor Roosevelt).

~ Pamela MacElree
PMac Strong a blog for empowering women

On a personal note….

Pamela is one of the most influential women in my life when it comes to strength, setting new goals and pushing through self-limiting beliefs.

I came to truly embrace this when we spent a grueling 3 days in the hot summer weather of Louisville, filming what was needed for the FYM Certification. While I was demonstrating all of the moves, I opted to choose weights that were more doable (well – easy). Pamela questioned why and knew I was capable of much more. On a few clips that were filmed, I actually let go of what I had limited myself to do, chose a challenging weight and put my all into the push needed to properly perform the move. Yes, I had a nagging feeling of “what if” but with the coaching of someone who knew what I was capable of performing more, I gave it my all and  ended up surprising myself!!!!

I took this experience as an opportunity to push past my comfort zone and see what I was capable of achieving. And for that…I thank Pamela.

My hopes are that you have a support system that believes in you and knows you are capable of so much more, giving you the push needed to realize your true potential.

What does Strength mean to YOU?
What new Strength Goals will YOU Set?

Your Friend and Coach,

Confused about the newest FYM Gym Based Workouts for Moms?

This week I launched a new and unique workout resource for Fit Yummy Mummy’s call FYM in the GYM. Since the release, I’ve received dozens of questions since this is do different than what a typical FYM workout plan has to offer.

To help, I made two videos.

Video One
In this video I explain exactly what the FYM in the GYM workout program is all about. I then share why I created such a workout program – since many were left scratching their heads…wondering why I did this – and who this workout program is best suited for.

Video Two
In this video I addresses the most common questions and concerns such as…

“How is this different from your other FYM workout programs?”

“Are these really only 15 minute workouts?”

“I don’t want DVDs. You can’t use these in the gym!”

“This looks like it’s only for those who lift heavy weights.”

“I’m confused by all the workout groupings…hip, knees, pulling – what does this mean?”

“I want a progressive workout plan with printable workout logs”

One comment that came in after I made the videos that I would like to address:

“But it’s very expensive when compared to workout guides and programs I can download on iTunes for a few dollars.”

Nice one, but if I may point out…

FYM in the GYM is on special right now for$79

With 90 exercise video tutorials – this is 87 cents a video…which means you are getting all of this for FREE.

- Readiness Assessment Video

- Getting to know your Equipment and How to Set UP video

- 45 page Success Guide outlining exactly how to get started and how to use your gym workouts for the best possible results and how to create your own custom gym workouts.

- Complete Warm Up & Cool Down videos

- 12 Weeks of Progressively Challenging Workouts
This is provided as printable/interactive workout logs in addition to Video Quick Clips so you can easily review your workout before you begin

- Two 15 minutes Express Gym Workout video clips – for when you need the gym atmosphere but are super short on time

- The BONUS Push-Pull workout challenge to help you master floor push ups and even be able to do a real pull up or 10!

So rather than guessing on how to put an effective workout together from videos you purchase on something like iTunes or find for free on YouTube – FYM in the GYM gives you the blueprint of HOW To USE these workouts as well as How To ensure you are DOING these exercises correctly.

This is one of the areas I am most passionate about for I see way too many women either choose ineffective exercises or attempt more advanced moves with horrible form so in an effort to not only provide another effective workout plan, I am also helping to educate and empower women to make better choices and to feel confident when taking on such workouts.

Likely not the support you will find from other digital workout options…you simply get what you pay for and with any investment in a Fit Yummy Mummy resource you get MY Support to ensure you are on the path to success. If support is not what you are looking to spend money on – yes of course, there are thousands of alternative options that simply deliver a workout.

Are you interested in taking your strength and body shaping results to the next level?

FYM in the GYM is here to help you do just that and then some!

Order here —-> FYM in the GYM: Complete digital workout package for moms

Do you have any new Questions?

Your Friend and Coach,

April is All About Abs Tip #2
Burn More Belly Fat Faster In Less Time with Intervals!

Are you  ready and willing to swap up ineffective, time sapping, energy zapping cardio for high energy, mommy belly fat melting Interval Training? Read this!

Numerous studies prove that more fat loss in the abdominal area is achieved with high-intensity cardio programs that use 15-20 minutes of training time than those that use 45 or 50 minutes of traditional aerobic training time.

Trade out traditional cardio for three 15-minute interval training workouts a week and see what a difference it makes to your flat tummy results!

No fancy cardio equipment needed.

Just good old body weight cardio moves such as jump rope, jumping jack, mountain climbers, sprints or burpees as demonstrated in the photo poster above.

Here’s a fun Interval TRICK I like to use….

Just in case you need a recap on Interval Training

Intervals are simply brief, high intensity periods of exercise (where you work out as intensely as you can for your fitness level – anywhere from a 7 to a 9 on a perceived rate of exertion scale) alternated with active recovery periods (“off”) where you slow down just long enough to catch your breath before you repeat this circuit again.

Example with Intensity Trick as demonstrated in the Video:

30 Seconds ON
15 Seconds of Jump Rope RED  – warming it up
HALFWAY
15 Seconds Jump Rope WHITE – fire up the intensity

30 sec “OFF”
BLUE is COOL
This is your active recovery

30 Seconds ON
15 Seconds of Burpees RED  – warming it up
HALFWAY
15 Seconds Burpees WHITE – fire up the intensity

30 sec “OFF”
BLUE is COOL

Repeat Rounds
For 15 total minutes

The goal – and the effectiveness – is to challenge yourself so that by the end of 15 minutes – you have had one heck of a workout! If you are in need of a high quality, non-impact option – go for Swings (one of my personal favorites).

If you can go MORE than 15 minutes, then you are NOT doing Intervals

The longer the session – intensity diminishes (the less intensely you can work) – and the more this workout becomes a traditional, long duration cardio session – which puts you right back into the cycle of cardio that has you spinning your wheels and getting you no where.

If you can do 3 Interval Training Workouts in a row – then this again is NOT Interval Training.

Women are SO stuck in the self defeating mindset that MORE is BETTER.

Listen up…BETTER is BETTER.

A True Interval Training Workout SHOULD feel challenging and difficult to complete — THIS is what an INTENSE workout is all about. It should force you to step outside of your comfort zone.

If I have described YOU – if this has hit a nerve, has you shaking your head or yelling out – “OH NO I DO this!” then it’s time for a change!

Switch To Short Burst Intervals to get even MORE out of your Cardio Workouts

Will you trade out traditional cardio

for Belly Fat Melting Interval Training?

Your Friend and Coach,

April is All About Abs Tip #2
Do You Have a Neutral Spine?

Try the Three Points Plank Test and Feel the Difference.

It is very easy to get down into the plank and “hold” – not knowing what to focus on or how this exercise is helping you to improve anything at all.

To best practice core stability with the Plank you must have a neutral spine.

Try the 3 Point Plank Test to see if you have these 3 points of contact the entire time you hold your plank.

1. Back of Head
2. Upper Back
3. Sacrum (Glutes)

Focusing on a neutral spine allows you to experience core stabilization and as you will see it is MUCH more than just “tightening your core” – this involves your entire body.

Here is a Video Tutorial on how I use the Neutral Spine Test using a broomstick and a partner:

Avoid These Two Mistakes

1. Crunching
One mistake we tend to make when we “tighten” is a crunch movement – which causes us to round the shoulders and tilt your hips(pelvis).

With the help of a stick/pipe you can see and feel the difference – and now it is much less about “bracing abs” but engaging the glutes, awareness of shoulders and upper back along with positioning of your pelvis.

2. Locking Knees
There is a difference between locking your knees and truly engaging your quads – the front of your thighs. Locking knees is the act of pushing your knee caps back in an effort to straighten the leg (for some it is hyper extension). Engaging your quads is to squeeze the front thigh and this causes your knee cap to lift (vs being force back).

Plank Check List

___Forearms are parallel to body (no clasped hands)

___ Feet – On Toes – The Wider the base the more stable

___Squeeze Glutes (do not lock knees)

___Activate deep core muscles (draw belly button back)

___Neutral Spine – stick test – 3 contact points

__Quality NOT Quantity

10-15 seconds of a great neutral spine plank repeated 3-4 times is MUCH more effective than 60-90+ seconds of a sloppy, ineffective plank.

Looking at Your Core

Sharing this extra pic for it is a great cross section view of your core – giving you a new perspective on the muscles that matter.

Once you become aware of proper plank position it quickly hits you that this is NOT about holding a plank for 3 minutes straight – but rather holding 2-3 high quality 10 -15 second planks in a row.

Another example of how effective exercise is about QUALITY not QUANTITY.

Stay Tuned for “April is All About Abs Tip #3 ~ How To Burn More Belly Fat Faster – in Less Time!

Try the 3 Point Plank Test

Your Friend and Coach,

April is All About Abs Tip #1
Flatten Your Tummy from the Inside Out ~ Practice the Plank

Strengthening your deep core muscles is the best 1st step to a flatter tummy.

Practice the Plank

The Plank is a Core Stability Exercise.

The Core includes your abdominals, obliques, and lower back

In order to have a strong core you must have a STABLE core – this is what the plank “exercise” is all about – CORE STABILITY.

Core Stability is the ability to lock the core/torso/pelvis in a specific, preferably neutral position and maintain that alignment while resisting movement/motion imposed by the extremities. (Mike Robertson)

Benefits of Core Stability

When you have the right amount of core strength, not only do you stabilize the spine optimally, but you can carry this optimal relationship over to movements with your workouts – such as squatting, deadlifting, lunging, etc.

Think about it, if you’re in poor alignment when you’re just standing around, how bad is it going to be when you’re trying to move challenging weights?

Improve your core strength/stability +

Improve Every Movement =

BETTER results.

The KEY is to Perform the Plank Properly.

Stay Tuned for “April is All About Abs Tip #2 ~ How To Properly Perform a Plank.

Do you Practice The Plank?

Your Friend and Coach,

There’s nothing like the refreshing scent of citrus to awaken the senses. It’s sunny, refreshing and energizing and because of its familiarity, also comforting and relaxing.

I picked up a big bag of Cuties (easy peel mandarin oranges) this week. Alexander pointed them out since they looked like a bag of balls he could play with. Cuties are the perfect snack for the boys – not only are they easy to peel, but also seedless and oh so very SWEET!

Today I peeled and enjoyed a couple for my afternoon snack and I noticed a great pep me up effect from the scent – so I kept the peels nearby (also love how the scent lingers on my fingers) I then made a cup of cinnamon tea and squirted some cutie juice into my tea as well. YUM!

Bonus tip – if you peel and separate all pieces, it’s like you have a handful of smiles looking up at you.

Cutie Nutrition Facts:
each cutie is about 40 calories, with 2 grams of fiber, and 145% of the daily RDA of Vitamin C (as well as large percentages of other Vitamins like B6, Folate, Niacin, and Thiamin).

Vitamin C
Cuties are a good source of vitamin C (just two provide 300% DV) an antioxidant that may help boost immune function1, keep skin looking youthful, enhance iron absorption and protect against diseases like cancer, high blood pressure and stroke.

Folate
Cuties contain folate, which some research shows may play a role in maintaining a healthy heart. Consuming folate during pregnancy has also been shown to reduce the risk of birth defects.

Potassium
Cuties are high in potassium, which helps the body maintain proper fluid balance, transmit nerve impulses, improve muscle contraction and maintain normal blood pressure.

Fiber
Cuties are a good source of fiber, with nearly 14% of the daily recommended amount in one serving.

Not only are Cuties an easy and portable, they are quite versatile to be used in many different types of meals – from smoothies to salads.

Here’s a few ideas with a smoothie recipe to try out!

Try Your Cuties Like This….

• Stir chopped Cuties into yogurt or cottage cheese for breakfast or snack
• Mix into oatmeal
• Chop into a salsa
• Topping for a salad
• Puree with savory ingredients to make a vinaigrette or light sauce for fish or chicken
• Stir Fry with a sweet veggie like Sugar Snap Peas

Orange Julius Smoothie Recipe

Ingredients:
- Two cuties oranges – peeled, segmented
- One cup of unsweetened unsweetened vanilla almond/coconut milk
- 2 Scoops Vanilla Protein Powder – I use Prograde Protein
- 1/2 frozen banana
- One teaspoon of vanilla

Blend on high and enjoy!

Each serving comes out to approximately 300 calories.

How do you enjoy your Cuties?

How To Find The Best Workout Shoe for You

Did you know that not wearing the right shoe for you is often the root cause of chronic aches and pains and can prevent you from getting the most out of your workouts, with the potential to cause injury?

Choosing the right shoe for you is as important as choosing the right fat loss program for results. The last thing you want to experience during your workout is pain from your workout shoes, from an aggravated ankle, blisters to toes going numb.

After all, exercising should make you feel GOOD ~ this is why I have outlined what you need to consider as you venture out to select your workout shoes.

Over the years I have come to gravitate toward a couple brands of shoes which consistently provide me with great support and versatility. While the heart of my workouts are strength based, I also need a shoe that is flexible enough to allow for plyometic based exercises along with high intensity intervals workouts.

Because of my workout style I look for cross trainer type shoes.

I not only take the look of the shoe into consideration, but also want a shoe that is lightweight, provides a bit of arch support and feels good around my ankle.

My most recent ~ running shoes by New Balance.

I am modeling them in the photo above. I found my New Balance kicks at Shoe Carnival this past weekend – actually bought 2 pair since it was buy one get one 1/2 off. 2nd pair is dark grey with electric yellow and hot pink accents. Style is women’s running – WE 571.

While style is an important factor in selecting a shoe, do not let this get in the way of choosing a shoe that has a better fit.

If your workouts focus on strength training also be sure you are avoiding the bulky cross trainers that have elevated heels. In the forums of ClubFYM.com, 99% of the moms who ask for help when it comes to properly performing a lower body exercise such as a deadlift or any number of single leg exercise, if they struggle with balance it is due to the design of such a shoe. My request is that they attempt to perform the exact exercise but this time barefoot – they quickly report back “problem solved” and take the next step to get a better pair of workout shoes.

I’d like to share a guest post from my friend and colleague Eric Cressey – Author of Maximum Strength – website EricCressey.com – specializing in athletic performance enhancement and corrective exercise.

He goes into great detail about why such shoes should be avoided.

When lifting, you want your feet flat on the ground. Avoid shoes with bulky, elevated soles.

Why?

When you elevate the heels chronically – via certain sneakers, high-heels, or any other footwear – you lose range of motion in dorsiflexion (think toe-to-shin range of motion). When you lack mobility at a joint, your body tries to compensate by looking anywhere it can to find range of motion. In the case of restricted ankle mobility, you turn the foot outward and internally rotate your lower and upper legs to make up for the deficit. This occurs as torque is ‘converted’ through subtalar joint pronation.

As the leg rotates inward (think of the upper leg swiveling in your hip joint socket), you lose range of motion in external rotation at your hip. This is one of several reasons why females have a tendency to let their knees fall inward when they squat, lunge, deadlift, etc. And, it can relate to anterior/lateral knee pain (think of the term patellofemoral pain … you’ve got restriction on things pulling on the patella, and on the things controlling the femur … it’s no wonder that they’re out of whack relative to one another). And, by tightening up at the ankle and the hip, you’ve taken a joint (knee) that should be stable (it’s just a hinge) and made it mobile/unstable. You can also get problems at the hip and lower back because …

Just as losing range of motion at the ankle messes with how your leg is aligned, losing range of motion at your hip – both in external rotation and hip extension – leads to extra range of motion at your lumbar spine (lower back). We want our lower back to be completely stable so that it can transfer force from our lower body to our upper body and vice versa; if you have a lot of range of motion at your lower back, you don’t transfer force effectively, and the vertebrae themselves can get irritated. This can lead to bone problems (think stress fractures in gymnasts), nerve issues (vertebrae impinge on discs/nerve roots), or muscular troubles (basic strains).

So, the take-home message is that crappy ankle mobility – as caused by high-top shoes, excessive ankle taping, poor footwear (heel lifts) – can cause any of a number of problems further up the kinetic chain. Sure, we see plantar fasciitis, Achilles tendinosis, and shin splints, but that’s just the tip of the iceberg in terms of what can happen.

How do we fix the problems?

First, get out of the bad footwear and pick up a shoe that puts you closer in contact with the ground.

Second, go barefoot more often (we do it for all our dynamic flexibility warm-ups and about 50% of the volume of our lifting sessions).

Third, incorporate specific ankle (and hip) mobility drills.

While no shoe is perfect for everyone and all tasks, I’ve certainly grown to love the more “minimalist” options on the market today that simulate barefoot training.  In addition to strengthening the smaller muscles of the feet, barefoot training “accidentally” improves ankle mobility in athletes who have been stuck in restrictive shoes their entire lives.

~ Eric Cressey
EricCressey.com

Now you have some things to think about as you either take a second look at what you have been working out in or if you decide its time to upgrade your workout shoes, you are much better informed about how a good shoe not only prevents problems but helps you maximize your workouts.

My advice to to test out as many pairs as you can!

Don’t stop short of trying just one shoe on and standing in front of the mirror.

Lace those puppies up – give them a go!

I like to do a heel to toe walk test – allowing my foot to go through a full range of motion, testing out flexibility of the overall shoe.

Next I will do a few lunges. I want to be sure my workout shoes provide stability. I make sure the sides, top and especially the back offer the right amount of support, so my ankles do not move around too much and I am able to feel grounded with each repetition.

Finally, gotta make sure they provide the flexibility and support for some more high intensity moves so I’ll do some jumping jacks or faux jump rope. I like a light shoe to allow for maximum effort. And no I could care less about what anyone around me thinks. Its more fun to go with my boys when I do this though, especially since Alexander copies nearly everything that I do.

Point is, you are making an investment. You must try out your workout shoes to ensure they are the right fit for you.

Final Workout Shoe Shopping Tips

- Shop in the afternoon
This is when your feet tend to be more swollen, proving a better idea of how they truly fit.

- Look for a shoe that fits your foot type.
Some foot types include: wide, narrow, foot with an arch, flat foot. Not sure? Ask for help.

Try your shoes on with your workout socks.
Gotta account for the extra room needed.

- Allow some wiggle room for your toes
When standing, your shoe should have about a half-inch gap between your longest toe and the toe box of the shoe (something I definitely have to watch for – for those of you who know me!) plus did you know your toes actually expand during exercise? Be sure to give them the room to move in order to prevents blisters and cramping.

- Heel of shoe needs to hug your heel
If lose will slip and cause issues – no slipping and sliding in your shoes.

- Test out for 10 minutes
Truly take the time to get a feel for what your workout shoes have to offer. A good shoe does not need to be “broken in”. If after 10 minutes you are not feeling comfortable, keep looking.

What’s Your Favorite Workout Shoe?

What Do You Look For When You Shop?

Your Friend and Coach,

Weekend Warrior Workout Challenge for Busy Moms

Perform this weekend warrior challenge as a circuit – do 10 reps of all 4 exercises in a row repeating for 20 total minutes.  How many rounds can you complete while maintaining good form?

1. Goblet Squat
Be sure to go nice and low on this, elbows between knees

2. Single Leg Row
Balance on one leg holding bands or cable. Alternate legs each round.

3. Push Ups
If you cannot do full floor push ups, do them at an incline so that way you are still targeting your core.

4. Hanging Leg Raise
I like to keep my legs straight at the start, but if I start to putter out, will just draw knees  up to chest. If you are unable to “hang” you could modify and perform leg raises while lying on a mat.

Be sure to follow your workout challenge with a good post workout shake
- I love Prograde Workout – along with a good total body stretch!

How did you do?

Your Friend and Coach,

Holly

How A Busy Mom Gets Back On Track

I admit…I’ve had quite a time getting back on track and making progress on the goals I set out to achieve at the start of the New Year. With Spring just around the corner there is no better time than now for renewal and fresh starts.

Over the past several weeks my knack for procrastinating has impacted my productivity. Several important tasks have piled up to the point where I was feeling completely overwhelmed and just unsure of what I should do to get out from under this.

I am seeing this trend extends to the busy moms who set health and fitness goals at the start of the year and for one reason or another, life got in the way and progress on their goals was put aside.

I spent some time reflecting on the why’s and what’s and simply decided that enough is enough. I then outlined the steps that must be taken to pick myself back up and keep moving forward.

While my struggles center around personal and business goals, the one aspect I did not let go of was taking care of my body. I have not missed a scheduled workout and have even added yoga into my weekly routine. I have also made an effort to stick to supportive eating at least 80% of the time. Without this level of self care, I can only imagine how much more of a negative impact the other factors would have had on me.

I’d like to share the tips I have found to be helpful to me in hopes that those who may have let their health and fitness goals go to the wayside will be use them in an effort to get back up, on track and moving forward again.

Here are my top 5 “Get Back On Track” tips.

Tip #1 ~ Just Start

Sounds simple, right?
But for many who may share similar feelings the worry of  – what, when, how – can take over. This is not a comfortable feeling, but I promise if you push through it and choose just one action step to take, no matter how big or how small,  it is what is necessary in moving you forward.

For example, I am writing this blog post to share with you today.
It’s taken me quite a while for I fell out of my routine of writing – and after weeks of putting off writing thinking how can I recover and catch up and rebuild the trust from my readers…I simply decided to write something – anything – just be brave – get it out there  – be myself.

Not sure why I felt the need for the timing to be perfect or the topic to be “hot”.
What matters most is that I follow through with a goal I set to create and keep a current blog.

Tip #2 ~ Forgive

This one also takes some courage.

It’s way too easy to beat yourself up and mull over the shoulda’s and couldas’ but honestly – where does that get you? I will tell you – only deeper into that hole.

Guess what…you are only human. We will make many mistakes along the way. When you stumble or even if you fall – pick yourself up – dust yourself off and tell yourself “It’s Okay”. Take a moment to see what lesson was provided by this stumble and use it as a stepping stone to help you move on.

Tip #3 ~ Recognize Progress

2013 started off strong!
Lots of motivation and action taking with the hopes and dreams of creating the best year yet. It’s easy to forget the progress that was initially made when you get so caught up in what you have not been doing or deadlines that will be missed.

Goals need deadlines – otherwise they remain dreams.

If a deadline was set and you did not reach that particular goal, rather then fall into the negativity of why, reset the deadline and come up with a more proactive set of action steps.

I have actually had to move a couple of my business deadlines and at first was quite bummed about this – not only because I felt I did not give my best, but I also did not want to let others down. Rather than get hung up on what did not get done – I needed to take a step back and see everything that WAS achieved and use this as motivation to keep chipping away.

Since the start of 2013 I have launched several new Fit Yummy Mummy products – from the Metabolic Meltdown for Moms DVDs and The Busy Mom Band Workout Videos to filming fresh new fat loss workouts for ClubFYM each month in addition to filming upcoming resources such as FYM in a Gym and Metabolic Mobility. In just 3 short months a LOT has been accomplished!

Progress has been made all along.

As busy moms, we should get into the habit of recognizing our accomplishments for we can use them as motivation.

As you complete something important to you, use that positive feeling as an inspiration to achieve even more!

Tip #4 ~ Focus on Solutions

I know I have struggled with this one likely due to the fact that emotions have such an influence over the thought process. When something goes wrong or is astray, focusing on the problem only allows negative thoughts to overwhelm you. I am so thankful for my husband for he has been a huge help in this area. I am getting better at refocusing on what needs to happen rather than the “oh no- why is this happening – why me” victim mentality.

Focusing on the problem simply does not help matters and instead wastes time and energy – leaving you exhausted and filled with worry. Plus the problem will not go away.

Instead try focusing on possible solutions and you actively engage your mind to resolve the matter.

When you have enough energy to focus on what you can do next to get more of what you want, focus on that. Every thought that moves you in the direction of positive energy is a winner.

Try this…
“This is where I am ________. This is what I want _________. What’s the next thing I can do to get it?”

Tip #5 ~ Take it One Day at a Time

How do you eat an elephant?
One bite at a time.

This tip goes along with “just start”.

The progress you make is an accumulation of the small steps taken each and every day. What you do with consistency matters more than what you do once in a while.

As a busy mom I understand how easy it is to overwhelm yourself with everything that MUST get done in a day. Fact of the matter is that there will Always be more to do. What helps most is deciding on 1-3 action steps you can take each day that align with your goals and allow forward movement to be made – no matter how big or small that action step – its still a step in the right direction.

What helps you get back on track?

Your Friend and Coach,