Every January the headlines at the checkout counter start shouting about losing weight, cutting carbs, flattening our abs, and tightening our glutes. Though we may start the New Year full of good intentions about taking better care of ourselves, too often Real Life comes in and kicks them out the window. Before we know what’s happened, we’re back into our regular groove of over-scheduled days and overflowing to do lists … leaving no time, energy, or funds for mommy’s fitness program.

Well, never fear – FoBaM is here! We’ve got 15 inspiring reasons to make time for personal fitness and 20 tips to help you leap over the hurdles that stand between you and your fitness goals.

Check out our list and then share your tips, tricks, and messages of support with the other moms out there who need a little extra encouragement. Like tip #18 says, sometimes what you need is a “buddy.”

15 Really Good Reasons to Exercise:
1. Endorphins – Official definition: natural opiates (produced in the brain, by physical exercise or thinking happy thoughts) which act as natural painkillers. Real World definition: the stuff that explains women who go happily through labor and delivery without painkillers.
2. Stress Release – Who needs stress relief more than moms?
3. Better Sleep – Need I say more?
4. Mommy Time – If you’re able to set time aside to exercise on your own, you’ll reap the extra benefit of some solitary down time … a mommy “time out,” if you will.
5. Greater Confidence – Whether you’ve reached your fitness goal or not, taking action gives you a feeling of empowerment, a more positive body image, and the confidence to put yourself “out there.”
6. Bonding Opportunities – If you choose to make your fitness routine a group activity, you’ll have the chance to forge new friendships and nurture old ones.
7. Better Health – There are a ton of specific health benefits, but overall health is important for moms. After all, we’re the one who end up taking care of everyone else when they get sick!
8. Greater immunity – When you’re healthy, your immune system is stronger, which helps you stay healthy.
9. Increased Good Cholesterol – Exercise boosts the good stuff!
10. Lower Blood Pressure – Even when the kids are pushing all your buttons, exercise will help you rebalance things in your favor.
11. More Energy – It doesn’t make immediate sense, but working out does give you more energy. And, if anyone can use more energy, it’s moms!
12. Stronger Muscles – Stronger muscles don’t just help you carry all those groceries, they also help protect you from injuries. Strong abs, for instance, help protect your back.
13. Stronger Bones – Women in particular should do what they can to strengthen their bones and certain kinds of weight training do just that.
14. Greater Flexibility – Stronger, more supple muscles lead to greater physical flexibility, and the stress-fighting aspects of exercise help make you more mentally limber as well.
15. You’re Setting a Good Example – As moms, we do everything we can to provide for and teach our children. Investing time and effort in taking care of yourself by exercising regularly sets a great example for your kids to follow.

20 Tips to Overcome the Top 4 Hurdles to a Successful Fitness Habit:

I don’t have enough time.
1. Look for minutes instead of hours – You don’t need to block out oodles of time; a few minutes here and there can make a big difference.
2. Multi-task – Do a few crunches while you’re catching the evening news, a few counter push-ups while you’re waiting for the buzzer on the oven, some squats while you’re folding the laundry.
3. Involve the kids – Instead of trying to squeeze exercise in around the kids, make it something you can do with them. Take them for a bike ride, push the stroller along at an accelerated pace, challenge your older kids to a little one-on-one hoops.
4. Tag team with another mom – Ask a friend to swap child care with you for a half hour every other day.
5. Find gyms that offer child care – If a gym is your style, look for ones that offer in-house childcare or children’s fitness programs.
6. Target the “off” hours – Try to find a few minutes during naptime, when the kids are at school, before everyone gets up, or after everyone’s settled for the night.

It’s too expensive.
7. Do it at home – You don’t need to go to a gym or hire a personal trainer. A little inspiration and a small space on the living room floor can be enough to get you started.
8. Just get outside – The Great Outdoors offers lots of free opportunities to get your heart pumping. A simple, brisk, 20-minute walk every other day is a great way to get started.
9. Make a small investment – If a $600 gym membership is out of the question, consider investing $20 in a workout video or book. You can also find free resources at your public library.
10. Try a community class – Many communities offer low-cost exercise classes through a local YMCA or similar facility.
11. Check your insurance – More and more health insurance providers are offering discounts for fitness services as part of their standard coverage.
12. Do without another “luxury” – Your health shouldn’t be considered a luxury, but there may be something else in your life that you could do without.
13. Barter – Do you have a service or product you could barter with the local yoga teacher, personal trainer, or aerobics instructor?
14. Consider exercise costs an investment in your health – Sometimes, the cost issue is less about dollars and cents and more about an unwillingness to prioritize your health over other things. You deserve this!

I feel too guilty taking time away from the kids.
15. Get over it – Just because you’re a mom doesn’t mean you have to put all other aspects of yourself aside. Moms deserve some TLC, too!
16. Know that your happiness makes your family happy – There’s an old saying, “If momma’s not happy, ain’t nobody happy.” Exercise, be happy, and make life brighter for everyone else in the house.
17. Make it a family affair – If you just can’t clear the guilt hurdle, consider making exercise a family activity. Do your workouts together, play Wii, have sit-up contests, go for bike rides, or enjoy other outdoor activities.

I’m just too tired and overwhelmed!
18. Find a buddy – A buddy can give you pep talks, commiserate with you, challenge you, cheer you, and keep you on the straight and narrow.
19. Keep your eye on the prize – When you’re feeling like you just can’t muster up the energy to do anything, remember all the reasons you made the commitment in the first place. Use visual aids, a reward system, whatever it takes to remind why you’re doing this for yourself.
20. Tackle small hills, not mountains – Set yourself up for success. Don’t try to become a fitness diva overnight. Take baby steps, and soon you’ll find that it comes more and more easily.

Go for it! You can do it!

Image Credit: Horton Grou (1950′s army workout)