About five years ago, a new friend and business associate of mine gave me a book he wrote. Titled Lean Mom, Fit Family…it is a 6-week plan for a slimmer you and a healthier family.
It made me sad. I know he didn’t mean anything personal when he innocently gave it to me. He was just proud of his book and his message. I put the book on the shelf and only thought about it. I was afraid to read it.
Today, I am proud to say I am reading it. I wanted to share his Seven Principles of Family Fitness (simple exercise and nutrition lifestyle changes) from this very respected personal trainer and fitness expert, Michael Sena, CFS. He was named one of the 100 best trainers in America by Men’s Journal in 2005 and is a founding member of Former Chicago Mayor Daley’s Fitness Council.
GET MOVING
Everyone can do at least 20 minutes a day. Cardio, muscle building, core strengthening, plus flexibility and stretching. Activity increases the body’s metabolic rate to become a calorie burning machine. Get moving!!
MANAGE PORTION SIZES
Use these visual cues and get used to them…
- ½ cup is a rounded handful
- 1 tsp is your fingertip
- 1 cup is a baseball
- 3 oz is a deck of cards or a checkbook
Weigh and measure everything you eat for about a month…you’ll get used to knowing portion sizes.
EAT OPTIUM AMOUNTS OF PROTEIN
Higher protein speeds up your metabolism and promotes an increase in lean muscle mass. It reduces sugar cravings, slows digestion, making you feel full longer and can evevn reduce your risk of heart disease, stroke, diabetes, hypertention and obesity. High protein does not mean high fat! Optimal is key word.
ADD FIBER AND SWITCH TO COMPLEX CARBS
Great for the gastrointestinal tract…eat fiber such as apples, brown rice, cheerios, Kashi GOLEAN Cereal (one of my favs), beans, whole grain, etc…Stay away from refined sugar and eat whole fruits and veggies…you know what they are. Don’t be concerned about quantity…remember to focus on quality
CHOOSE THE RIGHT FATS
Good, Bad and Ugly. Good: unsaturated fats. Bad: saturated fats. Ugly: hydrogenated fats (transfats). Read up on them. Know your fats.
CALORIES STILL COUNT
Good quality calories come from whole foods. Poor quality calories come from processed foods. Get that stuff out of your house!!
YOU ARE WHAT YOU DRINK
Lean mom fact: A study of more than 500 children ages 11 and 12 found that a child’s chance of becoming obese increased 60% for every sugar-sweetened drink he consumed each day.
It all starts with us, moms!! We are the coaches in our house and have home court advantage.
Don’t be ashamed - no matter where your fitness level is. Be confident that you are in the lead role. I know it is hard to juggle household chores, jobs, kids’ activities, pleasing our spouses, and more.
Take care of yourself first. You deserve it. After all, ultimately, you will be able to help the rest of your family members achieve their objectives if you take care of YOU FIRST.
Marci Crozier was a popular contestant on NBC's The Biggest Loser - Season 11. She was the first woman in BL history to reach her goal weight while still at the BL ranch. Marci's expertise in the fitness and weight loss industry was developed during her 28 years as the General Manager of a large, regional fitness facility in Indiana. She is a highly respected, engaging motivational speaker who has inspired sales teams, business professionals, and student athletes, as well as those individuals struggling with personal fitness and weight issues. View her blog here!