Tonya Jones

moms extraordinaire

"Every working mom needs a little me time!"

SURVIVING THE HOLIDAYS

    Seven days before
    Christmas 2006, I joined
    Weight Watchers. When I
    weighed in at 199.6 lbs and

39% body fat, which classified me as obese the staff said, “Wow, you are joining us during the holiday season. Most people wait until the New Year.” Health and Fitness became a priority to me during the holiday season. Therefore, I implemented strategies to overcome food temptations that naturally occur during holidays. I use these strategies throughout the entire year, but they are especially helpful during the Christmas season.

Tip 1

Understand any one holiday is just one day and at midnight the holiday will be over.

Tip 2

Change the focus from food to fellowship. Oftentimes during the holiday we see relatives and friends that we do not frequently spend quality time. Consider scaling back the menu and increasing the focus on a warm atmosphere that encourages conversation and sharing instead of giving into your sweet tooth.

Tip 3

Identify your triggers for emotional eating and develop a plan that empowers you. For instance, follow the recipe that is the healthier version of your favorite desert and bring to the holiday dinner already packaged in the proper portion size (read the food label).

Tip 4

Create a new tradition by planning a family walk prior to eating your meal. Exercising prior to eating is more effective before eating because you boost your metabolism, which will help burn calories while you are eating.

Tip 5

Schedule a spa appointment during the holidays as a gift to yourself. Facials, massages, manicures, and pedicures are a great stress reducer that will help to manage any emotional holiday blues and stress that naturally occurs.

Happy Holidays!

Tonya M. Jones, M.Ed.

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WORKING MOTHERS DOING IT ALL & LIVING A HEALTHY LIFESTYLE

Working mothers are truly superwomen to husbands, girlfriends, and colleagues, as well as, super heroes to their children. They are doing it all. Doing it all consists of preparing meals, planning date nights and play dates, checking homework and attending recitals. All the while they have high power jobs, serve in ministries, community organizations and more. However, the truth of the matter is, working mothers who maintain such a hectic life may eventually burn out. One of the most proven ways for working mothers to prevent burn out is to commit to an individualized and realistic exercise plan and healthy eating.

I have been blessed to teach a group of working mothers indoor cycling every Friday at 6:00am. These working mothers have realized that mom matters too and by making a deposit into themselves and committing to exercise and healthy eating they are more equipped to serve their husbands, children, colleagues, family and friends. Your individualized exercise plan and healthy eating does not have to consist of expensive gym memberships and personal training sessions. Certainly you will not have to go on a diet because everyone knows diets don’t WORK!

Your schedule might not allow you to take a 6:00am cycling class and after all you may hate the gym. That’s okay because there are many options for working mothers who desire to live a healthy life.

Healthy Eating & Exercise Tips for Working Mothers:

Water, Water, Water!!!! We all know that water does the body good. However, one 8oz glass of water can jump start your metabolism and positively influence weight loss and management. Place a cup of water or 8oz bottle of water on your night stand before going to bed. As you get out of bed, begin to take sips of the water prior to drinking your morning cup of coffee.

Breakfast-the most important meal of the day!!! Working mothers don’t let their children leave home without a meal and yet moms don’t have time to eat breakfast themselves. A quick solution is to purchase protein bars when doing your grocery shopping and stick a protein bar in your purse every night and delight in this healthy treat while in route to work. The advantage of eating breakfast is that you are less likely to over eat throughout the day. On the other hand, the disadvantage of not eating breakfast is that you will be more likely to over indulge in caloric snacks and large lunches which will ultimately lead to weight gain.

Lunch on the go!!! Most working mothers eat on the go at restaurants near the office. The restaurant industry has capitalized on the average American not eating breakfast and lack of knowledge about portion control. When the average working mother who has not eaten breakfast dashes into her favorite restaurant to grab a quick bite she may unknowingly over indulge. The serving size is twice the healthy size which is 4 oz or the size of the palm of your hand. So next time you are grabbing lunch on the go immediately cut your sandwich in half and give that half away. You will save yourself numerous calories and reduce your daily sodium intake.

Exercise is equally as important as healthy eating!! There are numerous options for exercise that will lead to a healthier life. Certainly working mothers can join the gym and hire a personal trainer, but this is not always an option. However, walking is one of the best forms of exercise. Instead of catching a cab throw on your tennis shoes and speed walk to your favorite restaurant during your lunch break. Remember it is always more effective to exercise and than to eat unhealthy. Purchase a set of 3-5 lb weights and turn your ringers down and computer monitor off for 15 minutes during the day and do bicep and tricep curls right at your desk. By doing this you have incorporated both cardio and strength training into your day. When you have a down season go ahead ladies-sign up for that salsa class and put on your sexy dress and dance your way to healthy living.

*Consult your physician before starting any weight loss program, regimen, or routine.

Yours in health,

Tonya M. Jones, M.Ed.

Founder of Freedom Consulting

BEFORE

9 MONTHS
minus 65lbs later