3 Tips To Be “That Fit Mom” 

Feel like you’ve done almost everything right and can’t lose that last 10 pounds? Below are three tips you can start using today.

Tip #1: Tame the Cortisol Beast.

Take charge of your stress before it takes charge of your physique.

Weight gain, or lack of weight loss, can often be caused by our stress hormone, cortisol. Cortisol is a really important hormone that is released in your body during stressful events and thoughts. When cortisol is released into your bloodstream and stays longer than necessary, it has a negative effect on your weight loss or maintenance goals.  Normally, cortisol is high in the morning and lower in the evening, but when you are super stressed, your cortisol is elevated all the time. It effects your mood regulation and energy stores,  storing fat and causing cravings for carbohydrates or other unhealthy choices. The longer cortisol is at work on your body, the more your cravings will get the best of you.

You might think that working out harder will combat the cravings and lack of weight loss. In reality though, high levels of cortisol coupled with high intensity exercise that allows for little recovery time is a recipe for a health disaster.

Action item: Get your cortisol checked. This is no joke and can cause real health complications.

Action item: Consider a mindful first 10 minutes of being awake. Institute personal boundaries for electronics. Practice calming breathing techniques. Make choices about your time management that are reasonable and achievable. Learn yoga.

 

Tip #2: Get Quality Sleep.

Take your sleep as seriously as you do your work, relationships, and lists.

How can your sleep affect your weight loss or lack thereof? When we don’t get our quality sleep, our bodies go into “starvation” mode. Similar to when your stress is elevated too much, or when someone is truly starving for food, your body holds onto fat in the belly and butt and makes it really tough to shed when you are quality sleep deprived.

Why quality sleep? Our bodies are made with a built in “chip,” or sleep cycle. This cycle, called Circadian Rhythm, has five stages and you need to progress through all five. When we “cheat” our sleep from going through the necessary stages, our bodies don’t get what they need to support our normal body functions (like, say, breathing, walking, listening, etc.). When “cheated,” it stores fat because our hormones – yep, that same pesky cortisol I talked about above – aren’t firing right and are “starved.”

Action item: Start your nighttime routine for bed 60 minutes before bed. Make it a non-negotiable routine by which your body will know you’re sending the signal “it’s bed time.”  Your brain will recognize the routine and you will get to that ever-so-comfy moment in time when you hit the pillow and actually sleep.  Also, get your stress in check.  See Tip #1.

 

Tip #3: Exercise 20 Minutes Every Day.

Exercise produces more of the “happy hormone” serotonin.

Serotonin is boosted through exercise, eating the right foods, and sunlight. Exercising every day will help your body, your brain, and sets a nice model for your kids. Your body reacts better – burns more fat and builds more muscle – with every day movement instead of three or four times per week.  If exercising for 20 minutes or more seems daunting, try breaking it up in to 5- or 10-minute intervals throughout the day. The important part is that you get your body moving.

Fit moms at FOR starting their day with some crawling.

Action item: Make your daily exercise non-negotiable you time. Plan it the night before.  Use your workout to shake off all the stresses in your life. Give it a few weeks before you “give up” and you will likely want to add another five minutes, or even add an extra day. Once you get hooked, you’d be surprised how easy you can find the time if you make it a priority.


Join me in the campaign to Get Fit for Life at Fitness on the Run…We will give you unparalleled personal attention and help you create a healthy fitness and wellness routine just for YOU to become THAT fit mom. Go to www.fitnessontherun.net/fitforlife to Jump Start your Fitness for $99.

 

  • The latest from Adrien
Adrien founded Fitness on the Run in 2004 out of her home after a successful career in policy and public affairs communications. After spending 15 years developing her own personal definition of wellness and watching thousands struggle with theirs, in January 2019 Adrien founded Alexandria Wellness, the home for the Concierge Wellness Program and Corporate Wellness with Adrien Cotton. Over the course of 15 years, “FOR” was home to more than 2,000 clients, 30 instructors, and hundreds of inspirational success stories. Adrien is now, more-than-ever, passionate about helping women view their fitness as a journey, not a quick fix. Adrien’s recipe for success herself has evolved from a rigid training plan of sweaty and heart pumping workouts to some days getting in her 10,000 steps, consciously breathing, her 7.5 hours of sleep, and her beloved 5-Minute Flow. Adrien believes the most important ingredient is making small changes for big results, even if it’s one new habit formed each month. Still passionate about fitness, Adrien’s clients appreciate her ability to make sessions seriously challenging without a “beat down,” a healthy mix of strength and metabolic (cardio) work and ultimately helping her clients gain real strength in mind and body. She believes we all benefit from being curious about our bodies and that change, or improvement, is within reach despite what your “inner voice” or others may tell you. Adrien is bubbling with excitement to help women learn the importance of a comprehensive approach to wellness, weight loss, and contentedness with yourself, and that every person has the right to feel good about themselves. Most days, you can find her helping clients with their wellness, listening to success stories, and bragging about her twin 13-year-old children and “fittest man in Alexandria” Bill Cotton. Adrien prides herself on her practice of mindfulness, meditation, and putting it all into perspective.

Alexandria Wellness offers achievable answers for anyone who is tired of chasing fitness and health without a clear plan, someone who has struggled and is not satisfied with their fitness and wellness or someone who is open to maximized healthful longevity and fitness along with healthful weight loss. Adrien and her team offer help with food guidance, body acceptance, sleep and stress issues, and insist you have fun along the way.

Schedule your free 30 minute consult here!

alexandriawellness.com

Alexandria Wellness
215 North Payne Street
Alexandria, VA 22314

703.299.9333

contact@alexandriawellness.com

 

2 Comments

  1. Avatar Cindy says:

    Where can I get my cortisol levels checked. Would my general practitioner do this? Also if they are elevated what is the best way to get them back down to a normal level?

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