Top Three Tips for Creating a Healthy Habit

“Motivation is what gets you started- Habit is what keeps you going”

-Jim Rohn

How would you rate your current commitment to fitness? Is it non-existent, lukewarm, or the best part of your day? For many people, the commitment swings from non-existent to lukewarm. In fact, we suspect only a small percentage of people feel that the commitment they make to themselves to be active most days (or everyday) is the best part of their day. If the majority of people felt that their commitment to fitness was the best part of their day, we’d be over the moon!

However, fitting movement into your day and moving your body every single day is something that many of us just don’t do. Why? Because it’s hard! It’s requires discipline and scheduling and putting ourselves first (something many mamas struggle with!).

At Fitmama Strong Ottawa, we don't believe in exercise as form of punishment. And we certainly don’t believe in the old adage of ‘no pain, no gain’. Especially when working out during pregnancy or getting back to exercise as a new mama! The mantra we use for our members is “slow and steady wins the race”. It’s our mission to help our pregnant and post-natal mamas ditch the “All or Nothing” attitude that often sets them up for failure. For us, it’s all about the power of showing up. We encourage everyone in our classes to strive for 2-3 workouts/week. We remind our members daily that their bodies are designed to move and that acts of daily living and movement are just as important as the sweat sessions. Our bodies crave all types of movement: dancing, walking, carrying and stretching, to name a few. Remember, our bodies NEED to move in order to function well. In fact, the effects of a sedentary lifestyle sets off all sorts of alarm bells in your body: high blood pressure, diabetes, weight gain, weak core, back pain and more. These issues can be managed or even prevented, with a healthy diet and regular exercise whether you’re pregnant or in the postpartum period (keeping in mind that postpartum can mean any time after you’ve birthed a baby - from one month to 10 years and longer!).

Regular exercise during pregnancy improves circulation, diminishes back pain, reduces stress and elevates your mood, making you a happier pregnant person! And, regular exercise in the postpartum period helps with sleep, improves your patience, provides you with energy and helps you carry all the things that come with having a baby, making you a happier mama!

So, how do you move from a non-existent or lukewarm attitude about fitness to a committed one?

 We find that many of our members find success when they:

1. Create a schedule and book their workouts in their calendar

2. Select workout related activities that they find fun

3. Stack the habit on to something they are already successful at

They say it takes 10 days of repeating something to start forming a habit and 30 days for it to be ingrained in your life as a habit.

What small steps can you begin today and commit to for 10 days, so that your pendulum starts the swing from a lukewarm attitude to a committed one? Be sure to track it on your calendar! After all, everyone loves a checkmark beside the things on their to-do list:)

We hope you’ll consider Fitmama Strong Ottawa to help you swing your pendulum so that exercise and movement begin being the "best part of my day" very soon!

Are you ready to #startwithus and #growwithus? We’d love to have you join us to connect with other people in your community and receive expert instruction for a fun, safe and effective workout. Fitmama Strong Ottawa has been operating in the Nations’s Capital since 2005 (formerly as FITMOM Ottawa) and our community is a thriving and welcoming space for you and your little ones. Try out a live, online class from our virtual studio, by purchasing one of our New to Fitmama Strong 3 class passes. We can’t wait to have you join us!