Those of us who are balancing multiple roles – as parent, worker, spouse, homeschool teacher, household manager, etc. -- often find that 24 hours per day simply aren’t enough. Fitness gets put on the back burner.

Even if you’re lucky enough to be able to set aside time to work out, things like childhood illnesses, homeschool events, etc. have a way of eating up these extra hours along with our best intentions.

You may not have time to go to the gym, but you can still be physically active and boost your metabolism using a bit of creativity in planning your day.  I started thinking about ways to be physically active when going to the gym was out of the question. Here are some ways to fit exercise into a packed-full day:

1. If you’ve got a young sports enthusiast in the family, play along. Shooting baskets and kicking a soccer ball around the yard are great ways to get your heart pumping. Thirty minutes of cardio training are recommended, but even five to ten minutes will elevate your energy and speed your metabolism.
2. Take the kids for a walk. If their pace is too slow, add some lunges, jumping jacks, or running in place every few minutes to make yourself work harder.
3. Pull young children in a wagon through the neighborhood. Or give them a ride in a jogging stroller.
4. Let little children ride bicycles or tricycles while you jog behind.
5. Get into some vigorous sweeping, mopping, or vacuuming. These types of housekeeping chores can burn a significant number of calories.
6. We’ve all heard the benefits of taking the stairs instead of the elevator. Everything you’ve heard is true.
7. Likewise, getting off the bus or subway a stop or two before your destination on a regular basis adds up to a lot of heart-healthy walking.
8. Do Pilates while you, or the kids, unwind in front of a movie. While watching TV, do push-ups or sit-ups during commercials. Even one per commercial during a two-hour movie can give you some good exercise.
9. Take your homeschooling breaks outdoors and have a brisk, short walk. You’ll also improve your concentration and mood.
10. Dance or do aerobics at home. No one’s watching, anyway. If you like, include the little ones and turn it into a game.
11. Practice stretching while talking on the phone, listening to the news, or while dinner is cooking. .
12. Find the high-energy items on your to-do list and tackle these when you need physical activity. Think about washing the car, digging the garden, mowing the lawn, or reorganizing a closet.
13. Get up 15 to 30 minutes earlier than the rest of the family and use this time for a run, a walk, or prayer time.

Energy balance means that the energy you put in your body — from all the food and drink calories you consume — equals the energy you burn to keep your body going and perform your daily activities. Consider these tips to achieve that balance:

Energy In

• Choose food portions no larger than your fist.
• Choose a checkout line without a candy display.
• Eat a low-fat, high-fiber breakfast — it may make you less hungry later in the day.
• Cut high-calorie foods like cheese and chocolate into small pieces and eat fewer pieces.

Energy Out

• Take the long way to the water cooler.
• Buy a set of hand weights, and play a round of Simon Says with your children — you do it with the weights, they do it without.
• Choose "labor-spending" devices instead of "labor-saving" devices: Wash the car by hand instead of going through an automatic car wash.
• Go on a family bike ride or hike.

**TIP**: I NEVER eat off a regular plate anymore.  I use a salad plate.  The salad plate is smaller so less goes on it!!  Give it a try.

Diet Meal Plan

Each day, pick a breakfast, lunch, and dinner from below. Depending on your calorie goal (in general, women should aim for 1,500 to 1,800 calories a day, and men 2,300 to 2,600 calories a day), you can have up to three snacks a day. You should also drink two glasses of 1% or fat-free milk (100 calories each) a day, and add a fruit or vegetable to any meal that doesn't already contain one.

Also, eat at least one vegetable salad a day. (You can use any of these ingredients: lettuce, peppers, cucumbers, carrots, onions, broccoli, tomatoes, and 2 tablespoons of low-fat dressing.) Men can have an additional two fruits and one milk daily. In addition, take a multivitamin/mineral supplement that contains 100 percent of the Daily Value of most nutrients, plus 100 to 500 mg of vitamin C and 500 mg of calcium (if you're under 50); take two 500-mg doses of calcium (morning and evening) if you're 50 or older.

Breakfast (serves 1; average 300 calories)
Cereal: 1/2 cup high-fiber cereal with 1 cup fat-free milk and 1 cup fruit

Toast: 2 slices whole grain toast with 2 teaspoons peanut butter and 1 banana

Loaded Omelette: 1 egg plus 2 egg whites, 1/2 cup each chopped green bell pepper and chopped mushrooms (coat skillet with cooking spray); 2 slices whole grain toast with 1 teaspoon diet margarine

Egg-Cheese Muffin: 1 poached egg and 1 slice reduced-fat American cheese on a whole wheat English muffin

Whole Wheat Breakfast Cereal: Mix 1 cup cooked bulgur wheat with 2 teaspoons light brown sugar, 2 tablespoons chopped dried apricots, and 1 tablespoon chopped walnuts

Lunch (serves 1; average 375 calories)
Fast Food: Grilled chicken sandwich with extra tomato and extra lettuce, no mayo or creamy sauces; garden salad with fat-free dressing

Veggie Burger: Serve on whole grain hamburger bun with 3 large romaine lettuce leaves, 2 thick tomato slices, and 2 tablespoons honey mustard; small bag of baby carrots

Sandwich: Lean turkey breast, ham, or roast beef (3 ounces) on 2 slices whole grain bread; 1 ounce 50 percent reduced-fat Cheddar cheese, 1 cup arugula leaves, 2 slices tomato, and 1 tablespoon honey mustard

Pita Egg Salad: Chop 2 cooked egg whites and 1 hard-cooked egg. Blend in 1/4 cup chopped onion, 2 tablespoons light mayo, 1 tablespoon mustard, and ground black pepper to taste. Cut the top off a 6 1/2" whole wheat pita pocket, then stuff with the egg mixture, romaine lettuce leaves, and tomato slices.

Easy Tuna Melt: Mix 1/2 can tuna (in water) with 2 tablespoons light mayo, 1/4 cup finely chopped celery, and 1/4 cup grated carrot. Divide mixture evenly between 2 whole wheat English muffin halves. Top each with 1/2 ounce low-fat Cheddar or low-fat American cheese. Broil until the cheese bubbles.

Dinner (serves 2; average 475 calories per serving)
Grilled Maple Tuna: Marinate two 5-ounce (uncooked) tuna steaks in 3 tablespoons maple syrup, 4 tablespoons orange juice, and ground pepper to taste for 20 minutes. Remove from marinade, and grill or broil approximately 3 minutes on each side. Serve each piece with 1 medium baked potato (topped with 2 tablespoons low-fat sour cream) and 1 cup steamed green beans with 1 teaspoon diet margarine.

Quick Parmesan Spinach with Chicken: Microwave a microwave-ready 9-oz bag of fresh spinach (or 2 cups frozen chopped spinach) according to package directions (about 3 minutes). Carefully remove hot spinach from bag, and place 1 cup in each of 2 microwave-safe bowls. In each bowl, add 1/2 cup cooked chicken strips such as Perdue Short Cuts or Louis Rich Carving Board, and sprinkle on 3 tablespoons Parmesan cheese. Microwave each bowl for 30 to 45 seconds, until cheese begins to melt. Serve with 1 slice whole wheat bread.

Mediterranean Pasta: Heat 2 cups frozen broccoli spears, 1 cup white kidney beans, and 1 cup of your favorite jarred pasta sauce in a microwave-safe bowl for about 3 minutes, or until heated through. Divide in half, and serve each over 1 cup cooked linguine.

Salmon, Couscous, and Asparagus: In a 1 1/2-quart baking dish, pour 1 cup white wine and 1 cup water. Add 5 peppercorns, 1 whole clove, 2 bay leaves, and a peeled clove of garlic. Put in the oven at 350°F. When it comes to a simmer, add two 4-oz pieces of boneless salmon fillet. Cook skin side down for 8 minutes, or until just done all the way through. With a slotted spoon, remove salmon from liquid. Serve each piece with 1 cup whole wheat couscous and 1 cup steamed or microwaved asparagus with a spritz of lemon.

Grilled Chicken Breast (two 3-oz pieces): Serve with 1 medium baked sweet potato topped with 2 teaspoons light brown sugar and 1 teaspoon diet margarine, 1 cup cooked spinach with lemon juice, and 1 whole wheat roll with 1 teaspoon diet margarine.

Snack (average 160 calories)
Trail Mix: 2 teaspoons dried cranberries, 2 tablespoons raisins, and 2 tablespoons peanuts

Veggies and Dip: 10 baby carrots and 1 sliced cucumber with 1/4 cup fat-free vegetable dip

Popcorn and Juice: 3 cups low-fat microwave popcorn and 8 ounces calcium-fortified orange juice

Cookies: 3 medium chocolate chip cookies

Low-Fat Yogurt or Ice Cream: 1/2 to 1 cup

Fruit Salad: 1 sliced kiwifruit, 1 cup sliced strawberries, and 1/2 cup blueberries, topped with 1/4 cup fat-free whipped topping

Dry-Roasted Peanuts: 1/4 cup

Oat Bran Pretzels and Frozen Yogurt: 1 ounce of pretzels and 1/4 cup yogurt

Brown Sugar Apple Bagel: Mix 1/2 apple (chopped) with 1 tablespoon fat-free cream cheese, 1 teaspoon brown sugar, and 1/4 teaspoon ground cinnamon. Spread on 1/2 whole wheat bagel.

Cheese and Crackers: 4 reduced-fat Triscuit wafers and 1 ounce reduced-fat Cheddar cheese

If you would like a PDF file of this plan sent to you please email me here

legolda@gmail.com

Being a homeschool mom can have it's stressful days, so here is a tip that may not only help you but can also help your children.

For every one hour of work, take a five minute break and stretch, walk, or pray. With just a few minutes of relaxation (or doing something other than work), you'll increase your physical activity as well as productivity and feel better throughout the day. 

I make my children follow this simple tip when they have been working hard on their school work.  They are less grumpy and can move on to the next project with ease.

Hi Everyone,

I made a PDF file that shows 7 great exercises that will work to help you keep toned and so easy to fit into your daily schedule. 

I have to say we do not watch much TV at our house but we do have story time.  We will check out a book on tape for us to listen to.  I will use this time to do some of these exercises. 

I LOVE to do the Heel Raises while washing dishes or while I iron the clothes.

If you have problems with the download please let me know and I will be happy to email you the file.  My email address is

legolda@gmail.com

Exercises for TV! Just click here.