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Stay Active on Limited Time

Stay Active On Limited Time

Fitness does not have to take a backseat to motherhood or work obligations. With a little creativity and dedication, you can take advantage of the little time you have to incorporate fitness and well-being. Dr. Wirtz can stay active on limited time.

Dr. Alanna Wirtz is a professional. She’s a partner dentist at Madison Family Dental Associates. She’s a wife. And the mother of 4 young children. How does she stay fit and stay active?

Dr. Wirtz does several things to stay fit and active.

The Key is Finding the Time to Stay Fit

How does she stay active? How is she one of the 30 nominees for the InBusiness Magazine’s Fittest Executive? Simply put, she starts her weekday workout by 5:30 a.m. with a boot camp-style workout lasting 45 minutes. She’s done with working out and ready to see patients by 7 a.m.

Her morning starts at 4:45 a.m. and she finds this is the only way she can truly enjoy her workouts and not feel guilty.

What is a boot camp workout?

Boot Camp training often commences with dynamic stretching and running, followed by a wide variety of interval training, including lifting weights/objects, pulling rubber TRX straps, pushups/situps, plyometrics, and various types of intense explosive routines. Sessions usually finish with yoga stretching. Many other exercises using weights and/or body weight, similar to CrossFit routines, are used to lose body fat, increase cardiovascular efficiency, increase strength, and help people get into a routine of regular exercise. (Reference from Wikipedia.)

I have enjoyed the group atmosphere of the boot camps and also love the entire body workout. The workouts are only 45 minutes. ~Dr. Wirtz

It’s Crucial that Fitness is a Priority

For Dr. Wirtz, she makes exercise a priority. In order to take care of her family, she must first take care of herself.

Fitness must be on the same level as brushing your teeth or showering, otherwise it won’t get done and you will make excuses. I make the decision that I must exercise as much for mental health as well as physical health. ~Dr. Wirtz

Keeping the Family Active

She also gets her family involved in fitness. With 4 children aged 2, 4, 6 and 8, the Wirtz family plans hikes, bike rides, or plays sports with the entire family on the weekends. Working out on the weekends also allows her to stay active and get in longer workouts and certainly doesn’t keep her away from her children for extended amounts of time.

We all know the importance of physical fitness, but the difficult part is trying to find the time. I find a way to get moving. Even if that means getting everyone moving. We all enjoy being outside in the yard or at a park.  ~Dr. Wirtz

She’s Among 30

Dr. Alanna Wirtz is among 30 candidates for the second annual Fittest Executive Challenge presented by In Business Magazine.

Healthcare professionals will evaluate the physical condition of the competitors at the end of the competition period. The executives who earn the healthiest marks will be honored at the In Business Expo & Conference on October 23, 2013.

More tips for staying active from Carolyn Fallon.

Read Carolyn’s full article.

Fitness tips for the busy mom and professional:

1. Find varying physical activities that are fun and will keep you interested. A few easy activities such a walking whenever possible, biking, skating, or just running around and playing with your kids outside are great ways to fit “getting fit” into your hectic daily schedule!

2. Practicing yoga early in the morning before your kids are up, or later at night before you head to bed is a great exercise for a whole-body workout! According to the orthopedic surgeons from Syracuse’s Orthopedic Center, yoga has multiple benefits, including increases in balance, flexibility, overall strength, and endurance. Yoga also can help to get all-over toning as it works muscles in the body not normally worked by other activities, as well as assisting you in the management of body stiffness, stress reduction, and even emotion regulation. 

3. Getting up and doing regular household chores can lead to more strength, weight loss, and energy as well. Chores such as weeding, raking, mowing the lawn, washing a car by hand, shoveling rocks and/or dirt to plant trees or flowers, and carrying items repeatedly up and down stairs are great activities that will leave you sweating and feeling great.

4. Using equipment at home for at least 30 minutes daily is strongly advisable for busy moms. Doing exercises at home can be easier if you have little ones, and can set a great example if you have them join in with you. Try a stationary bike, lifting 5 pound weights to a workout video, or running/walking on a treadmill. Also, if you have little ones that like to get their groove on, try doing an at-home video of Zumba.

Nutrition tips for the busy mom and professional:

1. Snacking throughout the day is almost inevitable. If you make healthy snacks more readily available, you will not worry about what you are snacking on. Keep fresh fruits and vegetables stocked in your refrigerator and on the counters and slice fresh fruits and put them in a seal-able bag if you are on the go most of your day. Getting creative with these snacks found on Pinterest will also make you more likely to eat them day after day.

2. Limit the amount of sugar, trans and saturated fats, sodium and cholesterol that you ingest. Reading labels on all bought foods is extremely important to your health. A general rule of thumb to follow is if it’s not fresh and won’t go bad within a few days (with the exception of freezing items), it’s probably not very good for you.

3. Make sure to stay hydrated by drinking at least 8 cups of water per day, and limit your alcohol intake to 1 drink a day. If you find it difficult to drink plain water all day long, try adding some lemons and/or cucumbers for some extra flavor!

4. Take your children shopping with you to a farmers’ market and have them help pick out new foods. Stick to fresh fruits, vegetables, grains, and juices.

Busy schedules can make it hard for Moms to find time for self-fitness and nutritious eating. Follow the above steps as much as you can – and remember, nobody’s perfect! Even if you can only do 1 or 2 of the above tips each day or week, it’s a start in the right direction. Moms want their kids to be healthy, but kids want their Mommas to be healthy, too.

Other Fittest Executives at Madison Family Dental

Dr. Lori Veerman was awarded the Fittest Executive in 2012. Read all about her journey in the blogs listed below.

InBusiness Feature Article: August 2012: Dr. Veerman

Dr. Veerman is Fit For Work; family dental

Dr. Veerman Wins Fittest Executive Madison Challenge

The Fittest Executive, Dr. Veerman Madison Snow-Storming It

We Stay Fit Together as a Clinic

In July, a team from Madison Family Dental participated in Bike for Boys and Girls which is an event sponsored by Trek that benefits the Boys and Girls Club of Dane County. Read the full article and view event photos.

In May, a team from Madison Family Dental took to Warner Park for the 2013 Purple Stride Run/Walk to bring more awareness to Pancreatic Cancer. Lots of images and event information are in this blog post.

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