PP handout

Postpartum Weight Loss Tips for fitting exercise

into your new & HECTIC schedule

Free apps & websites Count calories, track meals, receive workouts and monitor your progress all with the push of a button on your phone or computer. Accountability is key when trying to lose weight. These free apps and websites may help you reach your weight loss goal. Check them out and find the one that fits to you and your life the best.

ChooseMyPlate.gov Tracker.diabetes.org

MyFitnessPal.com Fitday.com

TrainingPeaks.com Sparkpeople.com

Livestrong.com BodyRock.tv

TheDailyPlate.com Emeals.com

WeightLossBuddy.com StartYourDiet.com

McCormick Tribune YMCA West Cook YMCA Austin Town Hall Park 1834 North Lawndale Ave, 255 S. Marion St 5610 W. Lake St. Chicago, IL 60647 Oak Park IL 60302 Chicago, IL 60644

Fitness in the Neighborhood

MyFitnessPal Endomondo Sports Tracker Lose It! Fooducate Calorie Count Easy Weight Loss Tips MyNetDiary Weight Recorder Diet Assistant-Weight Loss Nike + Running Runkeeper Nike Training Club Fitocracy Couch To 5K Workout Trainer

Smart Phone Friendly

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1. No Time • Staying active isn’t about a strict

exercise program- it’s about moving your body more! TIP: You can meet the physical activity recommendation by doing three 10-minute bouts of activity a day

• Identify available time slots. Monitor your daily activities for 1 week and swap some TV time or internet surfing with exercise

• Add physical activity to your daily routine-walk to work or the store, exercise while watching TV, take the last parking spot

• Make time for physical activity- walk, jog or swim during your lunch break or take a fitness break instead of a coffee one

2. No Help • Explain your interest in physical

activity and healthy eating to friends & family and ask for support

• Invite friends & family to do it with you. Plan social activities involving exercise or healthy cooking

• Develop new friendships with physically active people by joining a group

3. No energy • Schedule physical activity for

times of the day/week when you are more energetic

• Build simple activities into your daily routine

• And remember…exercise will actually increase your energy with time

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4. You say NO to sweat • Do shorter, 10-min periods of

exercise • Do outdoor activities in the

early morning or evening when it is cooler

• Do activity in air-conditioning or in front of a fan

5. It’s a cultural thing • Exercise isn’t just for weight

loss, it’s necessary for overall health

6. No Will Power • Plan ahead & mark it on the

calendar • Exercise won’t feel like work if

you find something you enjoy doing…think dancing!

• Find a workout buddy • Join an exercise group or class

7. No Money Honey • Walking, jogging, jumping rope

or calisthenics require minimal equipment

• Check out what’s free in the community or look for first time offers

8. But Its Cold Out There • Develop a set of regular

activities that are always available regardless of weather..mall walking?

• View outdoor activities as “bonuses” & seize the day when you can!

9. Family First • Trade babysitting with someone

you know who also has small children

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• Spending money on a babysitter is a worthwhile investment in your health

• Capitalize on school hours or nap time

Light-weights for beginners can be found in almost any kitchen cabinet that contains a can of soup. As you get stronger, a 1-liter water bottle or 2-gallon milk jug filled with sand or water makes a perfect 5 to 8lb dumbbell. Use a chair for tricep dips and the table for incline pushups. The original Stairmaster comes standard in every 2-story house and those steps are great for box jumps and calf raises too. And most importantly don’t forget about you! You can do squats, pushups, burpees, sit-ups, lunges and a plank wherever and whenever.

Roadblocks, Boundaries,

Limits & Barriers Lack of sleep, lack of time, eating with one hand & the never ending loads of laundry are just a few of the obstacles standing in

your way from getting 30 minutes of exercise a day

Repurpose everyday household items for the

perfect home gym

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SMART Goal Worksheet

Step 1: Write down your goal in as few words as possible.

My goal is to:______________________________________________________________________________

Step 2: Make your goal SPECIFIC. Answer who, what, where, how, & when.

HOW will you reach this goal? List 3 SPECIFIC action steps

1.________________________________________________________________________________________

2. _______________________________________________________________________________________

3. _______________________________________________________________________________________

Step 3: Make your goal MEASURABLE. Add details, measurements and tracking details.

I will measure/track my goal by using the following numbers or methods:

__________________________________________________________________________________________

I will know I’ve reached my goal when

__________________________________________________________________________________________

Step 4: Make your goal ATTAINABLE. What additional resources do you need for success?

Items I need to achieve this goal: _____________________________________________________________

How will I find the time: ____________________________________________________________________

I need more info about: _____________________________________________________________________

People I can go to for support: _______________________________________________________________

Step 5: Make your goal RELEVANT. List why you want to reach this goal:

Step 6: Make your goal TIMELY. Make a deadline and set benchmarks.

I will reach my goal by ___/___/___

My halfway measurement will be _________________________________ on ___/___/___

Additional dates and milestones I will aim for:

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My Weight Loss Goal Setting Worksheet

Date: ___/___/___

My weight: ______lbs.

My BMI: ________

My Waist Size: _______in.

My Long Term Weight Loss Goal:

For my height, a weight of ______ will put me within a healthy BMI range. I need to lose _____pounds.

My Starting Goal:

In order to return to my pre-pregnancy weight, I will need to lose ______pounds.

Action Steps:

1. ____________________________________________________________________

2. ______________________________________________________________________

3. ______________________________________________________________________

Target Date to reach my Starting Goal:

___/___/___