To nurture your family you need to nurture yourself first.

As women in today's society there are so many demands on us that fitting in time for ourselves is just another item on the "life list". When in reality it should be top priority. I am talking about 1 hour a day to call your own, no sharing, no have too's, just 60 short minutes. As your trainer I would say go workout, but as a woman I say ~ just find the time. Here is a short list helping you to navigate towards your personal wellness; finding and finishing the woman in you.

You don't have to be Super woman, remember she is just a cartoon character.
Don't worry if the laundry isn't done or you haven't looked up the latest Racheal Ray dinner for the evening, life will go on! Take 60 minutes and go for a walk, lay down on the floor and do crunches just for fun, learn a new sport, email your trainer on ways to change your eating plans.

Focus on your successes.
Concentrate on how good your body feels and the freedom you have when you carve out time towards wellness. Don't worry if you haven't broke the female record for speed walking...it is about consistency. If your plan is weight loss, embrace every half pound, it is less than you were yesterday. Focus on the positive.

Put weights before cardio.
So many women get "stuck" on the treadmill and then finish their workout with 15 minutes of weight lifting. They are missing a critical component and often rob themselves of effective training. Perform the weight training first and then finish up with a blast of cardio. You will see a more positive visible outcome.

Don't over do it.
So many times I see females start a workout program only to over do it and get either injured or bored. Limit yourself to 60 minutes then walk away! Too much of a good thing~is not better!

Keep an eye on your heart rate.
Women should workout at 75-85% of their maximum heart rate. This can be tested while you workout by saying (out loud) your name and address. If you can get the whole thing out in one breath, kick it up a notch. If you have to wait to speak to catch your breath you are working too hard. You want to be able to say 2-3 words and then take a breath. This is an easy way to test yourself as you are training.

Get support.
Females are pack animals...do what comes naturally. Find another amazing woman and workout with her. Set up groups and discuss your goals, short and long term.

Be self-supportive.
Is it going to be hard, yes. Is it going to hurt, yes. Is it going to make you feel like a new woman, give you new found self-esteem and confidence, help you look and feel better than you ever have...absolutely yes.

Make the commitment and find the discipline to complete the woman in you, she has been waiting.
Stay strong,
~Rob
www.yourtrainercalling.com