You have made the commitment to exercise regularly and settle into a healthy lifestyle. It is not always easy to keep up with working out on a regular basis so providing yourself with an energy boost prior to your workout will make the workout go more smoothly, you will feel better, and therefore, are more likely to keep it going.

There are many perfect fuel foods for energy boosts and muscle repair, but women’s bodies are different than men’s. Here are just five of the best fitness fuel foods you should be eating before a workout.

Yogurt: Yogurt gives you an energy spike perfect for before a workout and it is easy to digest. It is pre-workout food at its best.

Cereal: Fuel up with whole grain cereal and fat free milk. It will give you more energy for a better and longer workout.

Oranges: One orange has all the vitamin C requirements for the day and they are portable, perfect for eating on the go. Being rich in vitamin C means they help repair muscle tissue after a workout.

Ground Flaxseed: Flaxseed is fiber packed and a daily dose of 1-2 tablespoons is all you need. Toss it into your cereal and you won’t even notice it is there, it cannot get any easier than that.

Bananas: Bananas are high in potassium, which you need to replace fluids lost from sweating. The carbohydrates in bananas also provide an energy boost to sustain a good workout.

Super charge your workouts with a little fitness fuel beforehand and you’ll find yourself having more energy for a longer and better workout. It will not take long to see the results in the mirror.

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Mom2Mom Magazine, http://www.mom2momlounge.com is an online magazine written by moms, for moms. Find mom-relevant issues, insights, product reviews, fun ideas, fashion and beauty, family travel, health, recipes, WAHM’spirations, humor and more.  Each issue is filled with realistic, quick and easy reads that matter to Moms.

Stretching: It’s Not Just a Girly Thing

Who said that stretching is just for women? The truth of the matter is that stretching before any form of exercise, even walking to the corner store, is important for both men and women. Why? Here’s an example.

A recent trip to the doctor reveals that you need to lose weight. Asked if you are exercising you reply, “No.” After you are instructed to begin an exercise routine, you decide to go for the recommended 20-minute walk. Halfway through the walk, you feel the muscles in your legs start to ache as well as your back. If stretching for 10 minutes beforehand had been done, your muscles would have warmed up and there would be less aches and pains as a result.

Specific to weight training for men, one professional advises a 5-10 minute cool down encompassing these stretching exercises: Sit on the floor with legs spread apart. Place your hands in front of you slowly, and inhale and exhale. Take hold of your right foot and grab the toes; do the same with your left foot all the time placing your head down. Finally, slowly sit up.

Of course, for free-form exercise such as walking, another stretching routine can be utilized. Place your hands against a wall, and place your right leg as far back as possible while your foot is flat against the floor surface and hold the position for 30 seconds. Repeat the same exercise with the left foot. In addition, lifting each leg behind you and holding it with one hand against your back for 30 seconds should also be implemented.

Stretching is important to keep the muscles flexible, decrease soreness, and diminish the chances of injury. Studies have shown that “long-term stretching can provide overall flexibility.”

Diet and exercise.  You hear on TV, in magazines, from friends and family, and from your doctor.  You hear it all the time.  If you want to lose weight or just lead a healthy life, you need to combine diet and exercise.  Well, the reason you hear it all the time is because it’s absolutely true.  It’s important to do a lot of things to stay healthy, but the most important steps for good healthy weight loss are diet and exercise.

You may think, “Just why do I need diet AND exercise, isn’t one enough?”  Well, it might be, but think about it this way.  What would happen if a boxer went into the ring with one hand tied behind his back?  If he’s really good, he may still win, but he’s definitely at a disadvantage.  Most of us aren’t pro’s at dieting or exercising.  You should take all the steps possible to give yourself the best chance at success.

If your goal is weight loss, you’d have to cut out 3,500 calories from your diet to lose a pound.  That’s 500 calories per day.  That doesn’t seem like a lot, but when you actually put it into practice, it’s harder than you think.  Plus, eating less can make some people’s metabolism slow down so they still don’t lose weight.  In comparison, jogging at a moderate pace can burn 740 calories per hour!  Plus, working out builds muscle mass and burns up more calories while you’re just sitting around.

So, if exercise is so effective, why not just work out and skip the dieting?  Well, dieting isn’t just about eating less food; it’s also about eating the right foods.  If you get the proper nutrients, your body will work better and your exercising will be more efficient.  You’ll feel stronger, and be able to work out longer. 

When starting a diet and exercise plan, remember to start with small steps.  Tell yourself that you’ll work out 3 days a week, or eat fruit instead of a fatty snack once a day.  Be sure to concentrate on what you are accomplishing and not focus so much on what you’re not.  If you do more gradually, you’re sure to be lean and healthy in no time. 

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You would think moms exercise more than anyone else; between taking care of their children, cleaning the house, and running errands.  The truth of the matter is, as a mom, you need specific exercises to remain healthy and fit. Here are four exercises which will not only give you the energy you need, but allow you to face daily challenges head on.

Lunges: To perform the lunge just stands with their feet apart, and step forward, landing with the heel first. The motion is continued until the back knee is nearly touching the ground. Return to the starting position by pushing forward with the front leg, and repeat the exercise by stepping forward with their other leg. This exercise strengthens your leg muscles and hamstrings. You can even perform this work out by dusting your living room coffee table, or cleaning the bottom of your kitchen cabinets.  Make it a fun thing to do!

Lateral Shoulder Raise: Work your shoulders and upper arms by sitting straight in a chair, holding a dumbbell in each hand. Beginning with your hands at your side, raise them both up and out at the same time. Slowly bring your arms down; repeating this move at least ten times.  Now, if you do not have any dumbbells, use a gallon container of laundry detergent.  You may not reach ten, but you are certainly on your way to it. Don’t put the laundry detergent away; you’re not finished with it yet!

Back Exercise:  Again, using the containers of laundry detergent, hold one in each hand… Stand with your legs apart. Bend your knees slightly and bend your body forward at the waist. Let your arms hang down in front of you, but don’t lock your elbows. Keeping your back straight, abdominal muscles in, and knees bent, pull the containers upward towards your chest. Then, slowly lower the weights back to starting position. Now you can put the detergent back in the closet!

Stomach Exercise:  Lay on the floor with your right foot resting on your left knee.  Lift your shoulders and neck as if you are doing a regular crunch. Reach your left hand above and over your right foot. Lower your head to just above the ground. After ten repetitions, repeat the exercise with your left foot and right knee.

Looking for ways to encourage your child to be more active?  Give one of these ideas a try! 

Seek out local resources.
More than likely, your community has a host of opportunities that encourage children to be active.  At community-sponsored recreation centers, you can find a variety of facilities that may include swimming, a fitness area, and/or gymnasium. 

Many communities also offer a variety of classes and leagues for children of all ages.  Sports offered in these classes or leagues may include soccer, gymnastics, or basketball, to name a few.  These are fantastic opportunities for children to participate in several different sports throughout the year, regardless of ability level.  

Try something new!
There’s nothing like trying something new and finding that you really enjoy it.  The same is true for kids.  Sports like yoga, kickboxing, rock climbing, or kayaking are a little less conventional, but just as fun!  Check out the classes being offered through your community’s recreation department or ask friends about the activities their children participate in.  You never know what will spark the interest of your child.  You could browse through your local yellow pages to see what kinds of classes are available as well.     

Take advantage of seasonal opportunities
There are opportunities abound if you take advantage of seasonal activities throughout the year.  Here are a few suggestions:

Fall- Why not go on a nature walk to collect colorful leaves?  You could also rake the leaves in your yard and play in them.
 
Winter – Give ice skating or skiing a try!  Building a snowman in your front yard is also a terrific form of exercise that’s a lot of fun.

Spring – Flying a kite or spending some time gardening together is a great way to get outdoors.

Summer – Rollerblading, swimming, and bike riding are all popular options for children of all ages.

Each season offers some unique opportunities to get some fresh air, have fun, and be active!

Use household chores as a way of getting your child up and moving!

You could make a race out of cleaning up a specified area of your home (a bedroom, living room, etc.)  Set a timer and see how long it takes for everything to be put away. Children are often excited to see if they can beat their previous time the next time around.  Washing your car, yard work, or taking your dog for a walk are even more great ways to get some exercise.
 
The important thing is to get you child up and moving, and as you can see, there are a variety of ways to accomplish that!  

As a new mom, you are most likely enthralled with your new bundle of joy. In the process of becoming a mother and learning how to deal with motherhood, you might have forgotten to take care of yourself.

Many moms fall into an unhealthy routine of living after giving birth. Even some moms who love physical activity seem to place their exercise schedule on the back burner. If you are wondering why exercise is even important for moms, here are three reasons why moms need exercise the most.

1. Exercise is good for your body. Simply put, exercising will make you feel better physically. Exercise gets your blood flowing. If you are sedentary after becoming a mom, this reason especially applies to you. Women who lead a mostly sedentary lifestyle are much more prone to health issues, such as heart problems, high blood pressure and weight gain. The next time you want to turn into a couch potato with a half-gallon of mint chocolate chip ice cream, get out and get some exercise. Keeping your body in shape will give you a better quality of life.

2. Exercise is good for your mind. You’ve had a long, frustrating day. Your toddler is going through the screaming phase, and your grade schooler is going into some new phase unknown to you. What do you do? Do you head straight for the candy bar isle in the grocery store and stock up on your five favorite bars of chocolate? If so, you’re headed for trouble. Take those frustrations right to the gym and work them out. Even if you can’t afford a gym membership, go for a long walk. Exercising can be extremely beneficial in releasing your pent-up frustrations and emotions.  It will also release those ever important feel good endorphins which will clear your mind and make you feel on top again… ready to face just about anything.

3. Exercise is good for your family. As a mother, you hold a tremendous responsibility. Your entire family will look up to you in everything you do. Set a positive example before you children. Our children follow us by example. When your children see you keeping a regular exercise routine, even when you don’t feel like it, they will be more prone to get involved in exercising as well. Start today and create both a personal and family exercise routine.