This series covers the use of a personal organizer designed specifically for mothers. The moms in Wichita have been utilizing this new tool to organize their lives.
The tool changes themes each week and takes six days of each week to hone a mom’s life organization skills.
The Sunday Sanitizer focuses on helping moms to assess their lives.
The Monday Materializer focuses on moms creating goals and vision for their lives.
The Tuesday Tranquilizer focuses on moms meeting their goals and feeding the vision they have for their lives.
The Wednesday Womanizer (no not THAT type of womanizer) focuses on moms nurturing their lives.
The Thursday Thingamabobber focuses on moms forgiving and forgetting various constructs in their lives.
The Friday Fraternizer focuses on moms socializing with like minded individuals while they volunteer within their communities.
Week one’s organization strategy focused on a mom’s spirit, while week two’s organization strategy focused on a mom’s physical life. If you have yet to start the series, be sure to check the offerings of the past two weeks:
Sunday Sanitizer Wk1, Sunday Sanitizer Wk2
Monday Materializer Wk1, Monday Mobilizer Wk 2
Tuesday Tranquilizer Wk1, Tuesday Tranquilizer Wk2
Wednesday Womanizer Wk1, Wednesday Womanizer Wk 2
Thursday Thingamabobber Wk1, Thursday Thingamabobber Wk2
Friday Fraternizer Wk1, Friday Fraternizer Wk2
Week three of the personal organizer focuses on a mom’s physical body. The Sunday Sanitizer Wk3 required moms to assess their physical bodies. The Monday Materializer Wk3 required moms to create a goal and vision for their physical bodies. The Tuesday Tranquilizer Wk3 focuses on helping moms to meet the goal and vision that they’ve set for their physical bodies
So, on this third day of the week, get your notepad (or your journal or computer) and write down:
“Week 3 – Day 3: Tuesday Tranquilizer – Meeting My Goal & Vision for My Physical Body”
What did your vision for your body look like? What goals did you set to achieve this vision? When thinking about creating those goals and your vision, were you mindful to construct them around what was right for you and not anybody else?
What did you learn from the traits you’d like to change? Do you think that you’d be a good teacher to others about positive body image?
Meet Your Goals & Get Closer to the Vision You Have For Your Body
Today mom, you are going to get busy on your goals that you’ve set. To help you out, your assignment today is to start a physical fitness plan that works for you, along with a healthy eating regimen that you can sustain.
A. Physical Fitness
Yes, people tend to groan when they think of exercise, but exercise is very good for your body and it does not have to be a task that is not enjoyable. Decide right not to let any negative feelings about exercise go, as exercise sustains the very life that you have in you.
Now, ask yourself what types of exercise you enjoy. Do you like to dance? Maybe you’d enjoy working out with a belly dancing dvd. Maybe you’d like to work out with a Dancing With the Stars dvd? Maybe Salsa dancing or African dance is more your style.
Do you like yoga? What about pilates? You can get a really great workout on by working out to a yogilates DVD or taking in a yoga class.
Do you like to swim or do you like to walk? Maybe your apartment community has a pool or you belong to a health club that has one. Maybe there are trails around your home that you can walk on. You could also walk or jog at the park.
Whatever you like to do for exercise, just pick something that lasts at least 20 minutes and do it.
B. Healthy Diet
Eating healthy is easier than a lot of people make it out to be. You can eat most of the foods that you enjoy daily by making simple diet moderations, watching food portions and filling up on more water throughout your day. So, think about the foods you enjoy and decide that you are going to treat yourself to eating good foods and eating well, all throughout your day.
You’re going to have to start at breakfast. If you are not a breakfast buff, you need to make it your priority to become one now because eating first thing in the morning, provides your body with the much needed fuel it needs to get you through your day. In addition, eating a large breakfast gives your body longer to burn off the calories that you consumed.
At breakfast, make sure you consume some fruit, protein, fiber and get a good calcium source. You may want an apple with some granola, some almond milk and some organic yogurt. Maybe you’d like some eggs, sprinkled with cheese and tomatoes, with toasted whole grain bread and orange juice on the side.
If you already ate breakfast this morning, it’s not too late to save your day; just start at lunch. For lunch, you could have some organic chicken, with some roasted potatoes, some broccoli, a small salad and some pineapple. If you’re vegan, you can substitute any meat out with some healthy protein sources for vegans.
For dinner, try some wild salmon with brown rice, some yellow squash, a side salad with tomato, and some Greek yogurt.
Don’t forget about snacks. Some healthy snacks include air popped popcorn, pretzels, almost any fruit or vegetable, pudding or yogurt, a few pieces of dark chocolate or a handful of almonds.
Portion size is important. You want most servings of your food to be smaller than the size of your palm. Use a small measuring cup if you need to, to get used to healthy portion sizes.
Try to stay away from heavy sugars, syrups, salts, processed foods and excessive alcohol if you can. If you absolutely have to indulge, do so in moderation.
Very Important: Make sure no more than two to three hours pass between your snacks and meals. So if you eat breakfast at 7am, eat a snack by 9:30 am, eat your lunch at either 11:30 or noon, than have a snack at 2pm or 2:30 pm, eat dinner at 4:30 or 5:00 pm and finish your day off with a snack at 7 or 7:30 pm.
In addition, make sure you are drinking water. You should have at least one full glass of water with each meal and snack, with two extra glasses sprinkled somewhere throughout your day.
As you focus on healthy and FUN exercise and a great food program, be mindful to include your kids in the process. Don’t over do it in exercise or be a couch potato; they will learn moderation in exercise. Don’t feed them anything that you would not put into your own body or over exert yourself when eating; they will learn good eating habits.
You also want to watch that you are not engaging in any “emotional” eating. If a problem arises for you, don’t run to food to fix it. Instead, focus on the problem and try to find a solution that does not include food in it. The goal is to use food to help your body, not harm your body
Finally, if you can’t do a whole twenty or thirty minute session of exercise right off, don’t get down on yourself. Try to break the time up into two twenty minute sessions or three ten minute sessions. If you are bed-ridden, try lifting arms or legs in the bed safely and if you are having any physical problems, be mindful to heed the advice of your physician.
The goal is to move and increase circulation, so you can aid your heart in sustaining all of your body’s organs and systems.
Healthy or Unhealthy?
Look at your current exercise regimen, if you have one at all. How much time do you invest in yourself to keep your body functioning? If you have not invested that time on a regular basis, again, don’t get down on yourself. Just make up your mind right now to do so.You deserve life and your kids deserve to have you as long as they can.
Remember, you should have fun as you move your body. Exercise with your kids to keep you young and motivated.
Next, go through your pantry and cupboards. What ghastly food and snacks do you have in there that will decrease your life expectancy if you ever overindulge? Try to weed them out of your diet.
Again, you deserve the life that you’ve been given and no food on earth should take away from that. Besides, why should your food laugh at you as it attempts to add a fat roll onto your body?
Make it a priority to replace processed foods, white sugars, flours and breads, heavy syrups and any bad fats, with healthy food. Oh, and get rid of the pop! You don’t need to drink anything that slickly converts sugar into more fat pockets on your legs, hips, thighs or belly.
Instead, opt for water, 100% fruit juice and other pop alternatives. The occasional glass of red wine to keep your heart healthy wouldn’t hurt either, if you can have it.
Think About It
As you go about your day today, know that you are taking charge of your body; what you do with it and what you put into it. The benefits to yourself and to your kids will pay off tremendously, so don’t give up trying to be healthy.
Before you go to bed, write down how your body feels. Then write down how you’re feeling about taking control of the food you eat. Be proud of yourself for making a major life change today!
Go to bed glad that you now master food and knowing that you can have fun exercising. Envision your healthy body again; then envision your children moving through life being physically fit.
Then come back here tomorrow to utilize the personal organizer to nurture yourself.
The Tuesday Tranquilizer is part of a four week series designed to aid single moms in organizing the day to day aspects of their lives. Make sure you don’t miss tomorrow’s segment, the Wednesday Womanizer (no, not THAT type of Womanizer), which focuses on helping moms to nurture various aspects of their lives. Simply click on the subscribe button up top (if you haven’t already) to be notified by email when the new article is released (and all of the rest in the series).
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