After a long winter, we are all excited for sunshine and warmer weather. Playing at the park, going for walks, wearing shorts and a swimsuit…. Okay, maybe some of us aren’t looking forward to losing layers of clothing in the spring and summer heat, but we busy mamas can set realistic expectations and stay encouraged as we work toward looking and feeling our best this season.

1) Set short-term goals.

It’s good to establish long-term goals, but don’t focus on them too much when you first get started. Long-term goals tend to set our sights on a number on the scale, or a clothing size, and at certain points in our fitness journey it may feel like we are never going to meet those goals. Short-term goals are stepping-stones toward meeting long-term goals. They usually center on activity or eating habits and can be achieved daily or weekly. If we consistently meet short-term goals, we will eventually meet long-term goals, and we have tasks we can accomplish on a regular basis. Here are some examples of short-term goals:

• Exercise for 30 minutes, 5 days per week
• Try one new exercise class at the gym each week
• Meet a friend for outdoor workouts twice per week
• Increase time on treadmill by 5 minutes each week
• Increase amount of weight lifted for (fill in the blank) exercise by 5 lbs. by the end of six weeks
• Replace one sweet snack per day with a healthy alternative

2) Don’t obsess about the scale.

Many of us begin a diet or exercise program and weigh ourselves daily. Healthy weight loss occurs at a rate of about one to two pounds per week. Daily weigh-ins can lead to frustration since weight is not going to fluctuate much day to day. We don’t wake up and suddenly weigh much less than we did the day before, but sometimes we expect the scale to say so! I suggest weighing in once per week, or even once every other week, to see changes in weight. You should also take measurements at the waist, abdomen, and hips. A well-rounded exercise program will not only take the weight off, but it will also build lean muscle. Many of my clients have built lean muscle so their weight didn’t change as much as they had hoped, but they “shrank” and lost many inches. It’s best to weigh yourself AND take measurements in order to see the full results of your efforts. When measuring to track progress, measure every four to six weeks.

3) Find what motivates you.

What makes you want to get up and go? What excites you, or what do you find rewarding? Some are motivated by exercise itself, sweating and feeling invigorated during or after a workout being reward enough. Some enjoy quiet time running outdoors; others enjoy meeting a friend for a long walk and a chat. Working out with others motivates me, so if I am going to a fitness class, or I know I am exercising with a friend, I actually look forward to my workout. Maybe you need to have a reward waiting after you meet a goal – like a new pair of shoes, or a weekend getaway with your spouse. Find the motivators that will help you stick to your plan!

4) Something is better than nothing.

As mamas, we are too hard on ourselves about everything. Exercising, eating right, and working towards fitness goals is no exception. We spend so much time taking care of others, there is often little time or energy left for us to take care of ourselves. Prioritizing and the best intentions don’t stop life from happening, and if you have kids, you know LIFE IS HAPPENING!

If you don’t get your workout in for a day, or two, or three, don’t throw in the towel. Work out when you can. If you didn’t have time to prepare a healthy lunch and you have to grab fast food, don’t call it quits on establishing better eating habits. One or two setbacks or slip ups doesn’t mean it’s time to give up. Your next snack or meal can be a new start.

My guess is you are probably more active than you think you are. How many steps did you take yesterday? How long did you carry your heavy toddler in your arms? How many times did you walk or run up and down your stairs with loads and loads of laundry? All activity adds up, and a little effort is better than no effort at all. Keep at it, busy mom!

Meet Guest Blogger Geneva Ross

Geneva is a follower of Christ, wife, mother, group fitness instructor, and personal trainer. She enjoys training and working out with friends and neighbors, and finding new ways to fit exercise into busy mama schedules. Most of Geneva’s time is spent raising her two boys, ages 6 and 4, but she welcomes fitness inquiries, and provides fitness services on a limited basis. Geneva can be reached at [email protected].