THE D WORD
THE FAMILY GROOVE'S FITNESS AND NUTRITION GURU LORI SAWYER GIVES US
HER FIVE-STEP SKINNY DAY SOLUTION

Now that baby makes three—or four or five or six or more—your life has changed for
good. And while that good is actually great for the most part, there are undoubtedly
areas in your life that suffer by this change (read: your body, your health and some
days your sanity).

For most women, it's their connection to their body—and feeling good about it—that
roots them in their day-to-day. Let's face it: skinny days  are just happier days for most
us. We feel in-control, empowered, unencumbered and in the groove. And on a not-so-skinny day, we feel just the opposite: out-of-control, sluggish, unmotivated, let-down and defeated. Where do we falter? We all intend to have skinny days, right? So just were is the disconnect?

Is the disconnect in the litany of excuses that besiege our brains and befall our lips on daily basis? No sitter today; too much work today; I didn't sleep last night; I seriously don't have a half hour to spare; if I don't eat this mac and cheese it'll go to waste; it was just a half of a bag of chips—at least it wasn't the whole one; I forgot to eat today. How do you slay this ever-growing, seemingly iron-clad, skinny-day-buster? Is there a secret diet that only celebrities use? How about a pill or some kind of surgery?

Well, I've got one word for you. One word that'll stop that beast of a list dead in its tracks: discipline. The truth is that having a body you can be proud of isn't difficult. However, finding the inner strength to be disciplined, well, that's another story. But just remember that here's no secret diet, magic pill or Beverly Hills surgery out there that will complete you. You've got to want to do the work. You've got to have the discipline to do the work. You've got to have integrity in your promises to yourself and you've got to follow-through. What better lesson can you give your children than to teach them the discipline it takes to honor their bodies and take care of themselves?

Okay, so for all of you discipline disciples, here's my five-step skinny day solution:

1	The first thing you need to do is commit to losing those extra pounds. Are you really, truly ready to do whatever it takes? Your attitude and outlook is everything. You have to really want it. To see how much you really want it, do the following exercise. You don’t have to show anyone—just do it for you. Write down all your short-term goals and long-term goals for losing the weight and gaining a healthy lifestyle. Then write down 10 things you like about yourself. Then write down five things you want to work on about yourself. These things don't have to be physical, they can be anything you want to work on emotionally, spiritually, etc.—they're all related. It's also very important to learn to be healthy. Write down your three favorite foods and then do a little research to find out their true nutritional information (this is easily done by a Google search).  OK, so after you do all of the above, then decide if you are really ready to commit to yourself. Are you ready to take on the list?
2	Now that you've created your commitment, it's discipline time. Discipline is the only tool (or weapon, if  you will) you'll need to make it happen. The first thing you should do with your discipline is use it drink water— 90-100 ounces a day. This may sound extreme, but it is of the utmost importance to keep yourself properly hydrated. Most people are dehydrated. With proper hydration, everything about you will change, from your skin to your bloated belly to your energy level, sleeping habits, overall  attitude and more. Think of it this way: all of our bodily functions rely on water. If you don't fill your tank, your car won't run. Always carry a water bottle with you, that way, you won’t be stuck without this vital fuel.
3	You have to eat properly. I am not telling you to count calories or go on some fad diet. What I am telling you is to plan out your meals ahead of time.  Yes, in the world of motherhood, this seems impossible, but it can be done—if you have the discipline to do it. Make your meals in advance and keep them in the refrigerator. Buy simple, healthy snacks that are easy to eat on-the-go. Your goal is five to six small meals a day. Here's a great example of an eating schedule that has all the makings of a skinny day: Breakfast: Four egg whites on a whole wheat English muffin with some lowfat cheese Snack:  10 almonds with an apple Lunch:  Half a whole wheat bagel with four ounces of chicken breast and a pickle Snack:  A homemade protein smoothie Dinner: Four ounces of  fish with half a cup of brown rice and one cup of vegetable of your choice (preferably broccoli or spinach) Snack:  Lite popcorn Now, for the planning part. If you're out all day, dropping the kids off, picking the kids up, etc., throw a bag of almonds or natural granola and an apple in your purse. You can even find some great protein bars out there, but beware. Read on for more about protein bars.
4	Cut out the junk. All protein bars are not created equal. You must have the discipline to cut out the sugar. Nine grams or less per bar— that’s the rule. Next, cut out the processed foods. Look at labels. Do you see lots of ingredients you can't pronounce? Well, my disciplined friends, those chemicals are going into your body. No wonder your body is having such a difficult time feeling and looking good. Just say no to sugar, processed foods and chemicals. When you eat whole grains and natural foods only, you give your body the fuel it needs to thrive—but you've got to have the discipline to stick with it.
5	Exercise already! Can you believe I haven't mentioned the E word yet? Well, we all know that D comes before E. You've got to have the discipline to exercise. You want to lose weight, tone up and get rid of that stubborn body fat, right?  You want your body back, right? Then you've got to workout. Here's the formula: Five days of cardio and three days of weight training. Here's the secret: the cardio (a vigorous walk with stroller, a Sunday hike with your whole family, two days of hardcore treadmill, one day of kick-ass cardio class) and weight training (buy five or 10- pounders and weight train at home) is easy, all you need is discipline.

One word plus five steps equals your body back, your life back and your happiness back. Skinny days are here again!

Want more help?  For more information on the LS-Fitness and Ultrafit Nutrition Program, or Mommy-Moves! Fitness Stroller classes,
contact Lori Sawyer, at 732-539-7711, lori@mommy-moves.com or visit our website at www.mommy-moves.com 
We want you to succeed. Become a mother in love with fitness!