Fitness For Mom

Holiday Mentality

2012-01-16T16:29:00.000-08:00

I'm trying to reprogram my brain from holiday mentality. Hopefully the rest of you don't fall into this trap, but whenever there's a holiday or vacation I give myself permission to eat foods I wouldn't normally eat. I felt like I was recovering from the Christmas treats and not thinking that I deserved a serving of chocolate or two with every meal and now we are leaving on a cruise on Saturday. I am thrilled to be going on a cruise with my husband and be warm in the Caribbean but I'm already battling with myself over all the delicious food. So far the plan is to avoid the breads, stay away from the buffet, and only eat the desserts that are to die for.
Any other advice?
Do you ever find yourself being mental about food?

Win Hot (Sweaty) Mamas

2012-01-04T13:33:00.001-08:00

If you haven't entered to win Hot (Sweaty) Mamas on my book blog you really should. Very few entries and it's an amazing book. Click here to enter.

Beating up little sister

2011-12-29T15:01:00.000-08:00

My little sister, Abbie, came to exercise with me last week. We had a fabulous time at Zumba and then I begged her to stay and do a few more "fun" exercises with me. We started with walking lunges across the gym and back and then got 45 pound plates and pushed them across the gym. We were on our third set racing across the gym with the plates, screaming at each other and laughing as we raced when suddenly I heard a bang. Abbie flew over her plate and onto the gym floor. She didn't even have time to catch herself with her hands, her face took all the damage. I felt awful!
What's the worst injury you've had while working out?

Book Giveaway - Hot (Sweaty) Mamas

2011-12-20T08:47:00.000-08:00

I'm giving away two copies of Hot (Sweaty) Mamas: Five Secrets to Life as a a Fit Mom on my book blog. It is a fabulous how-to manual for Moms of all fitness levels. I loved it. Enter the giveaway here.

Too funny

2011-12-15T12:28:00.000-08:00

This made me laugh so hard, I just had to share it!

Guest Post - Hot (Sweaty) Mamas

2011-12-06T06:00:00.000-08:00

Five Ways to Get Fit as a Family
by Kara Douglass Thom

I don’t want my kids to grow up thinking exercise is something grown ups “have” to do. For many adults the process of starting an exercise program can seem monumental and looked upon with dread. Isn’t starting anything always the hardest part? And often, adults don’t start exercising because they sincerely want to for the love of fitness, but because of health concerns or to lose excess weight. But if a child grows up with fitness as an integral part of his or her life, there’s no need to start. As parents we can remove what is most difficult about being fit: getting started.

When my daughters were very young I became aware that fitness needed to be included in parenting. For fitness to be a family value in our home, I had to make fitness part of their world, too.

In the book, Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom (Andrews McMeel 2011) an entire secret is devoted to mentoring. If you’re a parent, whether you’re aware of it or not, you are your children’s “fitness mentor.” When parents exercise, their children are more likely to grow up to be active adults. I think we can raise those odds when we also exercise together. Sure I still find time to exercise on my own, but I also seek out ways for my kids to join me when possible.

To that extent I've become a firm believer in the family fitness triad: being a fitness mentor to my children through my own workouts, helping my children discover their own fitness passions and finding time to be active together.

Need some ideas to include kids in your workouts? Here are five ideas for family fitness:

1) Is your child or children taking lessons? Sign yourself up, too. Whether it’s swimming, rock climbing, martial arts, or tennis, learning or perfecting the same skills that your child is working on gives you a common fitness goal—great for conversation at the dinner table.
2) Do you workout with a personal trainer? If you have teens or tweens, schedule a group session together every once in awhile. Request a workout that you can repeat together at home or the gym.
3) Is there an upcoming event you can train together for as a family? If your children are too young to compete, include them in the training process by telling them about your event and your preparation. Simulate an event for them at home or in the park.
4) If you have kids who play in the childcare center while you workout, take advantage of programs like Kids Play, which is a great introduction to “group fitness” for kids. Also, after your workout is over, take 10 or 15 minutes to shoot baskets or engage in a different kind of active play in the kids area before you leave.
5) Share your favorite workout with your kids. They probably know how much you love Zumba or Boot Camp or (fill in the blank with your favorite activity). Create a pint-sized workout for them so they can see what it is you do when you go workout and why you like it so much. The ulterior motive, of course, is that they’ll grow up to be your favorite workout partner.

This guest post comes from Kara Douglass Thom, a triathlete, freelance writer and mother of four. She and Laurie Kocanda are the co-authors of Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom.

Holiday Eating

2011-11-21T12:19:00.001-08:00

With Thanksgiving coming up I'm already strategizing about what I will and won't eat. I can skip the rolls, mashed potatoes, and pumpkin pie but I am definitely enjoying turkey, sweet potatoes, and hand-dipped chocolates.
Health News said those who log more than 5 miles per day could relax about holiday eating because fluctations in their diet are less likely to affect them. I agree that if you work hard you can justify some extra calories once in a while but for me it works best if I set limits.

How about you? What do you have to enjoy at Thanksgiving dinner and what can you do without?

Incentives

2011-11-16T12:23:00.000-08:00

My husband and I are cruising to the Caribbean in January. I have visions of white sand beaches and torquoise water and am spending way too much time googling the spots we're stopping at.

I decided I want to feel really good about myself on this cruise. I usually feel good about myself but sometimes when I'm on vacation (especially when said vacation includes a swimming suit) I find myself wishing I would've worked a little harder at the gym and said no to ice cream a few more times before I left.
So my husband provided some very nice incentives (shopping money, it's always shopping money) if I can get to the spot I want to be at.

Do incentives motivate you?
What's your prime motivation to take good care of yourself?

Win The Broken Path

2011-11-10T12:31:00.000-08:00

As part of the November Blog Hop with Tristi Pinkston and I Am a Reader, Not a Writer, I am giving away a copy of The Broken Path, which currently retails at $999.97 on Amazon. (You didn't know being my friend was so lucrative.)
Check out the giveaway here.

9 Strange Things You Can't Do When You're Pregnant

2011-11-09T18:00:00.000-08:00

My friend, Christine, shared the article, 9 Strange Things You Can't Do When You're Pregnant with me. I was aware of some on the list. I really liked #7 - Clean the inside of an oven. My husband gets assigned some fun cleaning responsibilities when I'm pregnant, the shower is my favorite to pass off.
I was a little embarrassed about #9 - Drink caffeine. I was so exhausted during my last pregnancy that I slipped in a few Diet Cokes. Don't tell little Phoenix that his mama was neglectful. Next time I'll do better!

Inspiring Women

2011-11-07T13:09:00.001-08:00

I love being around other women who inspire me to be a better person (without making me feel like dog dung in the process. You know what I'm talking about, sometimes we see someone who's amazing and instead of wanting to do better it just makes us feel crappy about ourselves. If you're having this problem you have to read President Uchtdorf's message).
My little sister's bday is today (Happy Birthday Abbie!) so we went on a fun girl's night Saturday. The women who came are amazing and I learned from each one of them: how to be a better wife, Mom, friend, author, and to be healthier and more fit. Yeah for girl's night out and for fabulous women who inspire others.

How Fitness Can Aid in Cancer Treatment

2011-11-02T20:00:00.000-07:00

Liz Davies is my guest today, sharing with us insight about fitness and cancer treatment.

Studies have shown that it is important for individuals who are fighting illness to keep physically active, maintain a positive attitude, and eat a balanced diet. These attributes are known to improve the extent of recovery and the duration of recuperation.

It is natural for an individual to become fatigued and lethargic when battling cancer. The disease and treatment, as well as the emotional toll can be difficult to handle. It may be the last thing that a person wants to do, but being active can improve the coping ability and energy levels of the individual suffering with cancer. This is true for people battling a cancer with a low survival rate like mesothelioma or a cancer with a higher survival rate like breast cancer.

Cancer is a stressful condition and unfortunately, stress has been linked to poor outcomes when treating health issues. Physical activity addresses this problem in several ways. A person will experience the release of “feel good” chemicals that lead to a better emotional state as a result of participating in exercise. The added circulation aids the immune system in combating cancer and healing after treatment or surgery. While a person is participating in the activity, it provides a period of distraction for other pressing matters.

The immune process of an individual is elevated when daily physical activity is completed. Anatomically, this is due to the features of the lymphatic system, which mirrors the vessels of the cardiovascular system and relies on it to achieve transportation to every area of the body. A healthy vascular system equates to the ability of the immune system to function at an optimal level.

Participating in physical exercise enables a person to maintain energy. This simple fact has a large impact on a person who is fighting cancer, for example pericardial mesothelioma. Battling fatigue is a strain that an ill person should not have to deal with in addition to the disease and treatment, this situation has a negative effect on the person’s outlook and stress management.

Body motion leads to a better tolerance of pain in most people. This enables a person to cope with symptoms and procedures much more easily.

People who remain in motion naturally keep healthier weights and have better blood chemistry levels when tested, showing a better overall function of the organs.

Fitness when dealing with cancer does not mean a person should be able to run in a marathon. Each person is different. Participating in yoga, Tai Chi, gardening, or walking the dog is enough for some people. Discuss an appropriate activity level with the attending physician.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.

A Workout Loner

2011-11-02T12:47:00.000-07:00

I'm a workout loner. I want to pound through my workout with only my Ensign magazine and my thoughts as company. I'm cordial to those who speak to me and sometimes even stop for a few minutes and chat but for the most part there's a sign in my eyes that reads, "Let me get my workout done and get home to my babies, please."

I wasn't always a recluse. Years ago I taught aerobics classes and couldn't run over a mile without someone to chat with. More recently, I organized groups of women to exercise with. We had a fabulous time and it was very rewarding to help them reach their fitness goals, but it all fell apart when I had my last son.

This morning a guy at the gym asked me, "When are you going to resurrect your workout group?" I didn't know what to say. Should I tell him that I miss my workout pals but it's sure easy coming to the gym whenever I can make it work with my husband and boys' schedules. Should I tell him that the group was very motivating but sometimes it was stressful to make sure everyone was working hard and using proper form and having a good time? Should I tell him that maybe I've just become lazy and selfish and only want to worry about me for a minute? I said, "I know, I miss my friends." And I do. Maybe I'll stop being so selfish, send out a text inviting my workout buddies to join me again, and stop being a workout loner.

What about you? Do you workout alone, with a buddy, or do you have a whole group of fun friends to motivate you?

Cami's Week of Workouts

2011-10-31T12:33:00.001-07:00

Happy Halloween!
I hope you all have a wonderful time seeing friends and families, chasing around cute kiddos in fluffy costumes, and stealing Halloween candy from the little ones. (I only steal the chocolate, I'm sure they don't even notice.)

I'm posting a typical workout week for me.

Monday - Treadmill sprints and lower body
Run - 2-4 miles, alternating between 7.0 and 10.0, 30-60 seconds each. I really love playing with buttons. I'll sprint at 10.0 then go down to 6.0 and put the incline up to 15. Or I'll start at 7.0 and up the speed .2 every fifteen seconds until I can't handle anymore. The real goal is to go really hard then ease off until you catch your breath and do it again. Interval work is one of the most effective ways to burn calories initially and keep burning over the next 24 hours.
Lower body circuit - 12-20 reps repeat through 3-4 times
Split lunges (I usually place my back foot on an exercise ball)
Box Jumps
Dead Lifts
Hamstring curls

Tuesday - Spin and upper body
Spin - I attend the spin class at my local gym or make up my own routine of sprints, hills, and jumps.
Upper Body - 3 sets of 10-12 reps
Seated Row
Pushup
Lat Pull-down
Lateral Raise
Biceps Curl
Triceps Dip
Plank

Wednesday - Run - 6-8 miles

Thursday - Spin and combo
Spin for 20-30 minutes
Circuit: 3 times through
Push 45-pound plate across gym floor and back
Lunges with weighted bar across gym floor and back (usually about 60 reps)
Single-arm bent-over row
Burpie with pushup

Friday - Treadmill sprints and combo
Run - 2-3 miles of sprints (again, I just play with the control. I try to do at least 6-8 60-second sprints)
3 sets of 10-12 reps:
Lunge forward onto a bench and back onto the floor
Overhead Press
Squat and leap towards ceiling
Incline biceps curl
Triceps Pull-down

Saturday - Long run - between 6 and 15 miles (length depends on if cute boys need me, which they usually do)

Like I said earlier this is a typical week, I try to change things as much as possible to challenge myself. If you have any questions, please let me know.

Insanity

2011-10-27T12:56:00.000-07:00

Insanity: doing the same thing over and over again and expecting different results. Albert Einstein

Aha. I keep exercising intensely every morning and thoroughly enjoying my ice cream every afternoon. Is that why those five pounds just won't leave? Maybe Albert is trying to tell me something.

Crossfit Workout

2011-10-26T11:49:00.001-07:00

Here's the first workout I have for our workout swap. Compliments of Abbie Anderson and Crossfit UAC.

Day #1
Run 1 mile
Static squat hold 30 seconds
run 1 mile
static squat hold 30 seconds
Run 1 mile
static squat hold 30 seconds

Day #2
4 rounds of:
30 lunges
20 pushups
10 burpees

Day #3
20 reps - 15 reps - 10 reps - 5 reps - 10 reps - 15 reps - 20 reps of:
Kettle bell swing (if you don't have a kettle bell, use a heavy hand weight)
Box jump
Situps

Day #4
3 minute workout - 1 minute rest - repeat 5 times
3 burpees
6 sumo high pull
9 box jumps

Day #5
4 minutes jump rope
10 minutes of:
1 dead lift
2 russian twist
3 dead lift
4 russian twist
continue upping numbers till time is up

Sounds like fun, eh? Let me know how you like it.

The Workout Swap

2011-10-25T12:21:00.000-07:00

At the gym this morning a friend of mine said he wanted to follow me around and do my workout. I laughed and told him it would probably be more effective for both of us if we switched workouts. The conversation gave me an idea. Why not swap workouts? Our bodies adapt to the demands placed upon them quickly, that's one of the reasons we hit a workout or weight loss plateau. One of the best things we can do is change our workout schedule, routine, time, and intensity but I'm sure a lot of you are like me and settle into a comfortable rut. Here's what I suggest.

Let's each write down a week's worth of workouts and share them on the blog. You can post yours in the comment section or email it to me camichecketts(at)yahoo(dot)com and I will post them througout the week (if you email it you will get your very own blog post). Then for the next few weeks we could try several different schedules and workouts and report back on how it went. Feel free to share whatever workout you are currently doing. If you didn't create your workout, give credit to whoever did. Please also provide descriptions of the exercise, especially strength training.

So how about? Are any of you up for a workout swap?

Reading on the Workout

2011-10-18T12:01:00.000-07:00

I love to read while I pound through the miles on the treadmill. Reading is the only way I can handle treadmill running, the stairmaster, or the elliptical for any extended length of time.
My favorite material is the LDS Conference talks in the Ensign. The talks are so intriguing and uplifting I lose track of time.
What about you? What keeps you entertained during a workout?

Healthy School Lunch Continued

2011-10-14T09:54:00.001-07:00

The day after I posted my complaints on school lunch we received a flyer from the school. Dr. Heidi Wengreen, a friend of ours and a professor at Utah State University, has joined with Dr. Greg Madden and Sheryl Aguilar, to form the Food Dudes Program. They're offering more fruits and vegetables through the school lunch program and studying the children's choices and actual consumption of healthy foods.
We haven't ruled out corn dogs or chicken nuggets yet but at least the healthy options are increasing. Yeah!
If you can, encourage your school to check out the Food Dudes Program. I'm thrilled they're testing it at our school.
I feel guilty for being negative last post. So, let's focus on the positive this time. What has your school done to try to encourage healthy eating?

Healthy School Lunch?

2011-10-06T10:12:00.001-07:00

My 9yo begs me every day to make home lunch. I usually try to make him a healthy lunch but some days it is just too crazy and he has to eat school lunch. I hated school lunch as a child but I'm always arguing with my boys that school lunch is tastier and healthier now (but my memory isn't always too reliable).

Next week is National School Lunch Week, "Let's Grow Healthy". My 9yo brought home the schedule of lunches for the week. As we reviewed the menu we both laughed and laughed. Four of the five days the main dish was grease - pizza, corn dogs, deep-fried chicken sandwich, and breaded beef patty. Some of the side dishes were nutritious but not all. My 9yo said, "They think that's healthy!"

We're not big deep-fried fans. Ice cream may be essential but you'd be hard-pressed to find corn dogs or chicken nuggets in our freezer (there's no room with all the ice cream). So I had to concede that my son only had to eat school lunch on spaghetti and meatballs day (guess I'll have to be more organized in the morning).

I've heard that for some children school lunch is the healthiest and most complete meal they eat all day. That's a bit disturbing when you look over the menus.

What are your thoughts? I know children enjoy deep-fried foods. Am I being too extreme to hope that they would be the exception rather than the rule at school lunch? How does your school lunch rate?

Girl's Getaway

2011-09-26T15:43:00.000-07:00

My friends and I left the cute children with our husbands and spent the weekend in Park City. Fabulous shopping, delectable food, a couple of amazing trail runs (one that was so hard we called for a ride then died of embarrassment when we realized we were less than a mile for the hotel!), and fun times with friends. Couldn't ask for a better weekend.
What's your favorite activity on a girl's night or weekend away?

Up and at 'em

2011-09-15T13:19:00.000-07:00

I hate dragging myself from my soft bed at five a.m. But once I'm out on the street or at the gym I'm thrilled that I started my day early and fit in a fabulous workout. The problem comes in the afternoon when I fall asleep trying to edit my latest novel. I know a nap, a walk, or sniffing some peppermint oil is a healthier option but lately I've found myself eating chocolate or chugging a Diet Coke.
What do you do to reenergize yourself?

Lotoja

2011-09-12T10:38:00.000-07:00

My husband completed Lotoja in 13hr 13min. I am so proud of that guy! 206 miles and over 10,000 vertical feet in one day on a teeny little bike. It was amazing to watch.
I love distance running but cannot imagine riding a bike that long.
What's your favorite kind of endurance activity? Or do you prefer short bursts of activity and leave the crazy stuff alone?

Who to Trust?

2011-08-15T15:14:00.000-07:00

Weight Watchers, Atkins, South Beach Diet, Body For Life, Biggest Loser Workout, The Firm, PX90. There are more weight loss plans and exercise program options than calories in my bowl of Snelgroves. How do you know which one is right for you?
We each have a different body type, metabolism, and genetic background. Jenny Craig might have saved your neighbor, but it may not work for your body, lifestyle, or emotional health. You need to evaluate what your health needs are and how you can most effectively meet those needs without wreaking havoc on the other aspects of your life.

I love chocolate. If I try to go on a diet plan that cuts out all treats I get irritable. It's not worth it for me or my family to have me lose a couple of pounds and be no fun to live with.

I don't advocate "dieting." I've seen many friends and family go on diets and lose weight then gain it back. Because of that I would be careful when signing up for a specific diet program, especially one that costs a lot of money and/or promises quick weight loss. If you do feel one of the diet plans is what you need to stay on track, do your research. Talk to friends and family who have used the program. See what kind of research is behind the program. Discover what real people's results were (not the ads the company produces) and find out if participants were able to stick with the program long term to stay healthy instead of just a quick weight loss which is not only a waste of time (and money) but can be harmful.

The best dietary programs are going to focus on healthy, whole foods. I would discourage spending a bunch of money on the program's food. Not only can it be very expensive, but nobody is going to do that for life.

I would encourage you to talk to a registered dietitian before signing up for any program. A dietitian could also help you write a plan and counsel you on sticking with it, helping you avoid shelling out money for a diet that may be a scam or harmful to your health.

What about exercise?

Again, every person's body is different. I have a good friend who teaches Pilates and looks fabulous. My sister-in-law is a cardio girl (bike, swim, run, crawl, you name it) and she also has an amazing shape. I love strength training and focus most of my time in the weight room and running.

Variety is the key. It's easy to get stuck in a rut, I do it myself. Varying speed, intensity, and duration can help. It's also wonderful to try new things out, though not always practical.

But what if you want to do a certain exercise program like Crossfit or PX90?
Research. Check out the qualifications, experience, and success rate of the program designers. See if they have research to back up what they're selling (I like to see a few different research studies because sometimes the study is small or paid for by the group it benefits). Talk to people who have used the program or trainer.

Try it out. Make sure you like it before you invest too much time or money into something. Most local gyms/exercise programs should have a trial period so you can see if you enjoy the exercise and the group. Exercise machines should have a money back guarantee (within a certain time frame). You're sampling the program to see if you like it, but you shouldn't expect immediate weight loss or shredded biceps. Becoming fit takes time. Give the program at least six to eight weeks. You can tell if the program is going to be effective by how you're feeling. You should be tired by the end of a workout and slightly sore the next morning, but you shouldn't have pain in your joints or a feeling of tearing a muscle or ligament.

It's extremely hard to wade through all the different options for diet and exercise programs. It really comes down to trusting your own instincts. Don't buy into quick weight loss schemes, they may work initially but will always let you down long term. Also, as a Christian I turn to the Lord when I'm making a decision. He cares about you in every aspect of your life. He doesn't want you wasting time, money, or becoming irritable.

Your health is important. Make sure your decisions regarding your health are not taken lightly.

Summer Running

2011-07-28T15:35:00.000-07:00

I love summer! Nothing is better than running or biking outside in the morning, swimming in the afternoon, and eating ice cream on the porch at night (I can justify ice cream anytime).

Exercise is exhilirating in the summertime. I feel like I could run for hours (though my knees beg to differ). It's a million times better than pounding out miles on a treadmill when it's 10 degrees outside. A friend of mine told me she's ready for summer to be over. I can't even stand the thought! I'm trying to plan warm vacations throughout the winter so I can survive emotionally until next summer.

What's your favorite summer activity?

Don't Give Up

2011-07-10T08:00:00.000-07:00

"The harder I work, the luckier I get." Michael Jordan

One of my favorite nephews graduated from high school this year. He's a smart, good-looking, talented boy. He's also one of the nicest, hardest-working kids I know. The Michael Jordan quote was on his graduation announcement. I'm convinced his brains and talent (can't change the beauty part) have been developed to such a great extent because he learned to work hard at a young age.

There are many different aspects of life where hard work is essential. My husband is riding his bike in a race called Lotoja. From Logan, Utah to Jackson Hole, Wyoming, the race is 203 miles and almost 10,000 feet of vertical gain. In one day! I hurt just thinking about it. Other riders who have completed the race have told him it is 90% mind over body. Of course you have to train well and have the right equipment but the most important thing on race day: Don't give up.

No matter what you want to succeed at, it is imperative that you put in the time, train hard, and get the right equipment or help but the most important thing: don't give up.

Below are a few areas of my life that I want to succeed at but sometimes find myself becoming discouraged.

Fitness: Becoming fit is extremely tough. Many people start an exercise regime and quit because they get injured or sore or just plain sick of it. Please don't give up. I promise you it will get easier. As you do an activity you will enjoy it more. I'm finally recovered from my fourth baby and I completely understand how hard it is to get back into shape. It hurts. But it gets easier and more fun. Keep a positive attitude, keep making yourself get out of bed (I know, I love my mattress too), and keep trying different kinds of exercise. The variety will help you become more fit and keep you mentally excited about exercise.

Healthy Eating: As I exercise each morning I am convinced that I will eat healthy the entire day. By two p.m. my taste buds are hollering for their ice cream fix. I'm embarrassed to admit that most days I succumb. But it's okay to give in once in a while. You don't have to be perfect to be a healthy eater. I like the 90/10 diet plan (i): if you eat healthy 90% of the time, 10% of the time you can eat what you want. I try to eat low fat meals loaded with veggies so I can splurge on ice cream. Don't throw in the towel just because you slipped up on your diet. Enjoy the treat and do a little better next time. Or better yet, plan for the treat so you don't feel guilty or out of control.

Writing (or any worthy goal): I know of many writers who keep a file filled with rejections from agents and publishers. Not me. I toss them in the trash, delete them from my computer, and try to erase them from my memory. Writing is a tough industry. It's rare to hear of a successful writer who didn't deal with rejection. It's brutal, but no matter what kind of industry you're trying to succeed at, you have to keep going. Learn from the setbacks and get up no matter how many times you get knocked down.

Family: As a parent I repeat myself so often I get tired of hearing it. No wonder my boys tune me out sometimes. Parenting is one of those areas you can never give up on. Even though it seems like they're never going to get it we have to keep working, trying and praying. "No success can compensate for failure in the home." (ii) My focus has to be on my boys. When I start having those selfish nudges like wanting to eat a meal sitting down, I remind myself that they're growing up fast. I don't want to miss out on the opportunity to teach them but I also don't want to miss out on the fun.

Spirituality: Endure to the end. How many times have you heard that one? It's always when I get kind of comfortable and think I'm doing things pretty well that the Lord reminds me of several areas I can improve. Never fun, but as we obey the commandments, pray our guts out, and listen to those promptings we can become more like the Savior each day. And when I catch those glimpses of loving others as He did. The humbling is very much worth it.

What goals or dreams are important to you? How do you keep going when you feel like giving up?

(i) "The 90/10 Diet" by Joy Bauer
(ii) Quote by David O. McKay, ninth president of The Church of Jesus Christ of Latter-Day Saints

Donate books to families in need

2011-06-29T14:40:00.000-07:00

I'm collecting new and used books for women and children escaping abusive situations. If you can help out, please go to my book blog, read up on the details, and post a comment. Thanks!

I'm Home

2011-06-13T17:23:00.000-07:00

I only gained four pounds on the cruise. I know, four pounds is a lot to gain in one week but you should've seen the food! Luckily my husband and I biked, hiked, and walked at every stop and even made it to the on-board gym four times. I shudder to think how bad the weight gain could've been!
Now back to normal, healthy food and some tough workouts to get those four pounds off. Hope you are all have an amazing start to summer.

Cruise Time

2011-06-02T08:00:00.000-07:00

We're cruising to Alaska. I'm thrilled to see this beautiful area, spend time with my husband, and relax, but I'm worried about leaving my cute boys and eating healthy in the midst of so much temptation!

I'm sure my boys will have a wonderful time with their cousins. Here's hoping I can survive without them. And how to survive without trying every dessert on the menu? The plan is to only eat the foods I am dying over (chocolate) and ignore those I can do without (bread basket, pastries, pie). We're also planning very active shore excursions to keep us feeling good.

Any advice on how not to gain the Cruising Five?

The Biggest Loser Finale

2011-05-25T10:48:00.000-07:00

Made my boys watch The Biggest Loser finale last night instead of reading bedtime stories. Rotten parenting, but I had to know who won before I read it on Facebook or something! It was amazing to see those transformations. Really helps me want to keep going strong and forget the must have ice cream excuses.
Did you watch it? Do you love the show?

Balance

2011-05-24T10:37:00.000-07:00

It's easy for me to become obsessive about exercise and eating right. I realized the other day we were in trouble when my 5yo held up his Honey Nut Cheerios and asked, "Does this have too many calories?" I think it's extremely important to teach children how to live healthy but there's a balance. For me it works best to schedule my exercise. I can workout in the morning, but the rest of the day is focused on my boys. I also try to keep it real with meal planning and treats. We will eat healthy meals most of the time, but it's okay to go out on Saturday night, or plan a meal that has cream of chicken soup in it every once in a while (you should see how excited my boys get at those dinnertimes), or eat a bowl of ice cream while we sit around and chat at night (we try not to do it every night, I promise).

How do you keep a balance between being healthy and enjoying life?

Nervous

2011-05-13T14:43:00.000-07:00

I'm running a 10K for Smithfield's Health Days in the morning. It's a fun, family-oriented race and the distance isn't a big deal, but I still get nervous whenever I think about it. Is that silly? I think it's because I know I'll want to push myself and I know how bad that hurts. The course is up a canyon so I can already feel that hill. I keep telling myself I just have to put one foot in front of the other, but it's not helping!
Any advice to calm my nerves?
Do you ever get nervous before an intense workout?

What to do?

2011-04-30T08:00:00.000-07:00

Weight Watchers, Atkins, South Beach Diet, Body For Life, Biggest Loser Workout, The Firm, PX90. There are more weight loss plans and exercise program options than calories in my bowl of Snelgroves. How do you know which one is right for you?
We each have a different body type, metabolism, and genetic background. Jenny Craig might have saved your neighbor, but it might not work for your body, lifestyle, or emotional health. You need to evaluate what your health needs are and how you can most effectively meet those needs without wreaking havoc on the other aspects of your life.

I love chocolate. If I try to go on a diet plan that cuts out all treats I get irritable. It's not worth it for me or my family to have me lose a couple of pounds and be no fun to live with.

I've told you before that I don't love "dieting." I've seen many friends and family go on diets and lose weight then gain it back. Because of that I would be careful when signing up for a specific dieting program, especially one that costs a lot of money and/or promises quick weight loss. If you do feel one of the diet plans is what you need to stay on track, do your research. Talk to friends and family who have used the program. See what kind of research is behind the program. See if you can find out the honest results and if participants were able to stick with the program long term to stay healthy instead of just a quick weight loss which is not only a waste of time but can be harmful.

The best dietary programs are going to focus on healthy, whole foods. I would discourage spending a bunch of money on the program's food. Not only can it be very expensive, but nobody is going to do that for life.

I would encourage you to talk to a registered dietitian before signing up for any program. A dietitian could also help you write a plan and counsel you on sticking with it, helping you avoid shelling out money for a diet that may be a scam or harmful to your health.

What about exercise?

Again, every person's body is different. I have a good friend who teaches Pilates and looks fabulous. My sister-in-law is a cardio girl (bike, swim, run, crawl, you name it) and she also has an amazing shape. I love strength training and focus most of my time in the weight room and running.

Variety will improve effectiveness and help you stick with exercise. It's easy to get stuck in a rut, I do it myself. Varying speed, intensity, and duration can help. It's also wonderful to try new things out, though not always practical.

But what if I want to do a certain exercise program like Crossfit or PX90?

Research. Check out the qualifications, experience, and success rate of the program designers. See if they have research to back up what they're selling (I like to see a few different research studies because sometimes the study is small or paid for by the group it benefits). Talk to people who have used the program or trainer.

Try it out. Make sure you like it before you invest too much time or money into something. Most local gyms/exercise programs should have a trial period so you can see if you enjoy the exercise and the group. DVDs or exercise machines usually have a money back guarantee within a certain time frame. You're trying it out to see if you like it, but you shouldn't expect immediate weight loss or shredded biceps.

Becoming fit takes time. Give the program at least six to eight weeks. You can tell if the program is going to be effective by how you're feeling. You should be tired by the end of a workout and slightly sore the next morning, but you shouldn't have pain in your joints or a feeling of tearing a muscle or ligament.

It's extremely hard to wade through all the different options for diet and exercise programs. It really comes down to trusting your own instincts. Don't buy into quick weight loss schemes, they may work initially but will always let you down long term. Also, as a Christian I turn to the Lord when I'm making a decision. He cares about you in every aspect of your life. He doesn't want you wasting time, money, or becoming irritable (justification for my chocolate obsession).

Your health is important. Make sure your decisions regarding your health are not taken lightly.

Shopping

2011-04-29T10:26:00.000-07:00

Went on a shopping spree with my friends yesterday. I haven't been shopping for normal clothes for over a year and a half. I'm finally back down to my happy weight and I've got to say that it was a delightful day. My friends are wonderful and it was so much fun to try and clothes and have them fit. I even got a Hapari swimsuit and felt good about it (swimsuits are always tough). My friends tried to get me to eat a brownie at dinner and I couldn't do it. It was so fun to feel thin I actually had no desire for chocolate. I'm sure that will change tonight when my husband wants to stop for ice cream after our Friday night date, but right now I'm super motivated to be healthy!

5yo worries

2011-04-27T15:16:00.000-07:00

My 5yo asked me, "Mom, how do I exercise so I can lose some weight?"

Oh, no. Looks like Mom needs to stop talking about losing the baby weight.

I believe it is crucial to teach children to enjoy being active, offer them healthy food and instill good health habits, but when a 5yo who is completely healthy is worrying about losing weight? Mom and Dad probably need to watch what they are saying and focus on being healthy rather than losing weight.

I searched the internet for good articles on the subject. There were many on childhood obesity and how to help children lose weight (which are sadly important subjects) but there weren't as many on positive body image and one I found (that I really liked) had an ad for quick weight loss pills right next to the article. Empowered Parents had a good article, "Body Image Concerns in Young Children" by Abigal Natenshon.

What do you do to make sure you're sending healthy body image messages to your children?

No Excuses

2011-04-25T16:08:00.001-07:00

An older gentleman comes to the gym with his bottle of oxygen strapped to his back. When I watch him lift weights I always think "That's how I want to be when I'm in my 70s."
I'm impressed by so many different people. A friend with breast cancer who not only keeps running but is training for an ultra marathon. A 60+ year old lady who is in better shape than most 20 year olds. My husband who finds time to exercise even though his schedule is overflowing with work, church, and family responsibilities (not to mention that lengthy honey-do list). An expectant mom who keeps walking through the pain.

All these people help me realize that I have no excuse not to push myself. Who inspires you to keep working hard?

Trail Running

2011-04-20T09:50:00.000-07:00

My sister-in-law is trying to talk me into doing an ultra marathon trail run. Logan Peak. 28 miles across mountain peaks. 7261 feet change in elevation. Does that sound insane? I'm excited about the trail running - reduced overuse injuries, change of scenery, and an intense workout. But I'm a little nervous about the 28 miles when I haven't been training for long distances.
Have you ever tried trail running? How about an ultra marathon?

Gearing up for half-marathon

2011-04-01T08:00:00.000-07:00

Smithfield City is hosting their first ever half marathon. If you live in Northern Utah you are definitely going to want to check this out. Smithfield City does a fabulous job on their short races (Turkey Trot and Health Days). This half-marathon is not going to be easy (hills galore) but I know it will be well-organized and my favorite part - no smelly bus ride up a canyon. You begin and end at the Rec. Center (it's a loop so it won't be boring). I am so excited for this race. I get nervous just thinking about it, but excited as well. If any of you live out of town and want to run, we've got a fabulous guest room! Any race plans in your future?

Love the Scale?

2011-03-28T15:24:00.000-07:00

Before baby number four I jumped on a scale every few months. I focused mostly on how my clothes fit and how I was feeling. Since I had my baby, I've weighed myself every day (sometimes twice). I don't want to be obsessive, but it's a lot harder losing baby weight at 36. A study at Brown University proved that weighing yourself daily can help you keep weight off. But what if you get obsessive about the scale? Realize that your weight will fluctuate from day to day, instead of worrying about an individual day, average your weight over a week's time. Calories Per Hour has a great article about how and when to weigh. I think the bottom line is: If weighing yourself daily helps you stay on track, do it. If it upsets you or you get obsessive about it, use another tracker like a tape measure or how your clothes fit. It definitely is a personal decision, another time when you need to decide what works best for you, mentally as well as physically.

Eat like a baby

2011-03-15T10:07:00.001-07:00

My 7mo is teaching us some great lessons about how to eat. Though we might not want to aspire to his chubby physique, we would like to be as uncomplicated about food as he is.

#1 - Fruits and veggies are amazing. Phoenix downs any kind of fruit or veggie placed on his tongue. I love fruits and veggies as well, but pureed prunes? That's pushing it a bit far.

#2 - You don't have to clean your plate. When Phoenix is done, he's done. There's no sneaking in one more bite. It really is okay to throw food away or save it for another meal. Let go of the guilt and the extra calories - toss it in the garbage.

#3 - Don't eat it just because it's fun. There's always an uncle, cousin, grandma, or brother who thinks it's fun to feed the baby dessert or dairy (before a year) and see how the baby likes it. It's okay to eat sometimes for fun, but for the most part eating should be to improve health, increase energy, and sustain life. Sorry to be the party pooper but if a food is going to hurt you in the long run, it's not really fun.

#4 - Slow down. My husband loves to shovel Phoenix's food in as quickly as the little guy opens his mouth. I cussed him and now we're both taking it slow. Me because I need to run around the kitchen and do ten things between each bite. My husband because he knows I'm watching! As a mom it's easy to rush through eating. Don't do it. Slow down and savor each bite. You'll eat less and you'll enjoy life more.

The older I get the more food issues I find myself dealing with. Keeping it simple and uncomplicated may just be the key to getting over the unhealthy behaviors.

Social Eating

2011-03-12T19:12:00.000-08:00

I've learned that I don't enjoy food in social situations. I'm so immersed in the conversation and enjoying friends or family that I can shovel in food without even tasting it. Because of this I try (emphasis on try) not to eat unhealthy food when I'm socializing. I wait to savor my ice cream or chocolate when I'm at home and can enjoy each and every bite.

Do you find yourself enjoying food more in some situations? Do you ever make rules for yourself of what you can eat and when?

How to get through a tough workout

2011-03-04T09:54:00.000-08:00

You're cruising along in spin class and the instructor tells you to sprint, give all you've got. Do you ever feel like you can't give any more? I love the feeling of working hard (after it's over) but how do you keep going when you really just want to lie down and have someone place chocolate on your tongue?

I either block my mind, concentrate on the beat of the music, count to thirty (and promise myself I'll stop pushing so hard when I hit thirty), or think about how good I'm going to look in my new swimming suit (I can dream big, my brain doesn't know my thighs are 36).

What gets you through the pain of a hard workout?

Get Healthy as a Family, Dance!

2011-02-25T08:00:00.000-08:00

Kathleen Thomas from Primrose Preschools asked me to share this fabulous post with you. The boys and are working on our dance moves so we can shoot our own video. My 4yo can really move it!

Dance can be a fun, easy way to introduce physical activity into a child's life. As a provider of educational day care, Primrose Schools has recognized and is actively fighting against the childhood obesity epidemic. Childhood obesity is a critical issue for young children in America. The Family Dance-off supports Children's Miracle Network Hospitals, a non-profit organization that raises funds for more than 170 children's hospitals, which collectively treat 17 million children annually for every illness and injury imaginable.

Through their annual Family Dance-off event, families are encouraged to record and submit a 30 second video of themselves dancing to promote fitness and strengthen family ties.

Participating in the Family Dance-off is easy:
1. Record a 30-second video of your family's best dance moves. Don't be afraid to let loose and be silly!

2. Visit The Family Dance-off site and upload your best take by March 19.

3. Share your video with your friends via email, Facebook, Twitter, etc.

4. View and vote daily (you can place five votes per day) for your favorite family dance video!

What would a competition be without prizes? Primrose Schools is providing prizes that aren't only great for your family but for your whole community, with $65,000 in donations to local Children's Miracle Network Hospitals:

• Grand Prize: $5,000 and Primrose will make a $30,000 donation to a local Children's Miracle Network Hospital

• 2nd Prize: $3,000 and Primrose will make a $20,000 donation to a local Children's Miracle Network Hospital

• 3rd Prize: $1,500 and Primrose will make a $15,000 donation to a local Children's Miracle Network Hospital

• All 14 Finalists will also receive a FLIP camcorder

Visit The Family Dance-off site for details on how to take part in the fight against childhood obesity, participate in the competition, and view past competitors!

Headcase

2011-02-24T09:49:00.000-08:00

This merry-go-round of trying to eat right is turning me into a headcase. I motor along for a few days being healthy and happy then I'm slammed with the need for chocolate. I tell myself I'll be satisfied by a square of Ghirardelli dark chocolate, but I end up eating the entire bar, then I start searching for ice cream or convince myself that baking cookies qualifies me for "Best Mom of the Year Club."
Sadly I talk myself into most of these transgressions. I justify: I worked hard today at the gym, I deserve a treat, or I excuse: I have no self-control. I really hate it when I convince myself that I have no self-control. I know it's not true, but it's an easy lie to believe, it excuses my chocolate snitches.
The best I can do when I get like this is to remove myself from the situation: go on a walk, call my sister for emotional support, go play with my boys, say a prayer for help. Eventually I can convince myself I do have self-control. It's amazing how empowering it is when I actually exercise that self-control rather than bury it with chocolate urgings.

I Want to be a Biggest Loser Too

2011-02-22T08:00:00.000-08:00

I love The Biggest Loser. It's an inspiring show. A few months ago I posted about all the lessons I've learned the six times I've watched the show (which is a big deal for me as I don't love television).
The other night it hit me that The Biggest Loser is a lot like Extreme Home Makeover. I remember seeing that show when we were building our house. I got irate. They could build a house in one week. We couldn't get our countertops done in one week! But I had to face the facts: Extreme Home Makeover is not reality. The Biggest Loser isn't either. Very few of us are going to lose 17 pounds in one week.
I try to remember to concentrate on the important stuff, the scale is moving in the right direction and I'm making good choices every day. I will return to my pre-pregnancy weight just like our house finally did get finished. We enjoy those countertops every day.

Feel the Pain

2011-02-19T08:00:00.000-08:00

Just because something hurts does not necessarily mean it's good for you. I love exercising hard and "feeling the pain" but you should always be careful not to push so hard you injure yourself. Also, there are some popular fitness moves that might hurt but don't give you much benefit. For example - lying on your side and doing leg lifts could make your outer thigh feel tired, but there's not much muscle in the outer thigh so you're not effectively strengthening a muscle or increasing your metabolism. Another example I see often at spin class is to squat down on the pedals and hold. The isometric contraction doesn't burn many calories or increase strength but it makes the legs feel tired so instructors love to do it.
Next time you're hurting find out if the hurt is beneficial. If not, don't do it no matter what kind of looks you get at spin class.

Top 10 Fitness Icons of All Time

2011-02-17T08:00:00.000-08:00

Who really inspires you to get fit? Michael Colgan is my all-time favorite. "Nothing tastes as good as lean and mean feels." How can you not love someone like that?

Mastersinhealthcare.com published a great article "Top 10 Fitness Icons of All Time." Really fun to read and get inspired.

Every bite counts

2011-02-15T10:33:00.000-08:00

I'm finally losing the last of my baby weight, only six pounds to go. It feels wonderful to fit into my clothes and workout hard again, but it's frustrating how strict I have to be with my eating to keep losing.
The difference between a normal weight and overweight person is 100 caloreis a day. Do you know how easy it is to snarf down an extra 100 calories? (For me at least) I read an article in Prevention about a lady who lost 120 pounds. She said, "You'll never feel bad about not eating something." Perfect counsel for me. Walk away from the kitchen. Very empowering stuff.

Unlearn Your Pain Book Review

2011-02-03T10:57:00.000-08:00

I finished reading Unlearn Your Pain by Dr. Howard Schubiner. If you have any kind of chronic pain (migraines, fibromyalgia, neck or back pain) you should read this book. For a complete review and more information please refer to my book blog.

Unlearn Your Pain by Dr. Howard Schubiner

2011-01-27T08:59:00.004-08:00

I've been reading this amazing book, "Unlearn Your Pain" by Dr. Howard Schubiner. I'll post a review next week on my book blog but I wanted to share this interview with all of you since I know you're all interested in healthy living.

1. The title of your book is “Unlearn Your Pain.” What does the title mean?
The most important aspect of dealing with chronic pain is to understand what is causing it in the first place. Modern medicine is good at identifying certain causes of pain, such as fractures, tumors, or infections. However, for the majority of people with chronic pain, modern medicine cannot identify a specific cause and is left with treating pain with medications to attempt to cover up the pain. “Unlearn Your Pain” conveys the simple,
yet revolutionary concept that pain is often a product of learned nerve pathways that can be reversed.

2. What is Mind Body Syndrome?
Mind Body Syndrome (MBS) is a term I use to help people alter their understanding of their symptoms. When a person is diagnosed with fibromyalgia, degenerative disc disease, migraine headaches, irritable bowel syndrome, or chronic pelvic pain, they view their disorder as a disease over which they feel they have little control. Replacing their medical diagnosis with MBS helps them to see that they actually can control and reverse their symptoms, even if they have been present for many years. MBS can be used interchangeably with Tension Myositis Syndrome (coined by Dr. John Sarno), or psychophysiologic disorders.

3. What type of illnesses would benefit from your book and your program?
Once a specific medical cause is ruled out, the following conditions are those that can be applicable to the concepts and methods of “Unlearn Your Pain”. Chronic neck or back pain, tension or migraine headaches, fibromyalgia, irritable bowel syndrome, TMJ disorder, interstitial cystitis, postural orthostatic tachycardia syndrome, chronic abdominal or pelvic pain, whiplash, vulvodynia, chronic tendonitis, repetitive stress injury, myofascial pain syndrome, chronic fatigue, tinnitus, paresthesias, anxiety and depression.

4. If I think I may have Mind Body Syndrome, what is the first thing I need to do?

I suggest reading the first four chapters of “Unlearn Your Pain”. It describes the scientific basis of learned nerve pathways and explains how stress and emotions can lead to real pain and other associated symptoms. If you recognize that these chapters describe your situation, you have a great chance of success in reversing your pain.

5. Describe your book in three words.
Understanding, compassion, hope.

6. What inspired you to write the book?
I was inspired by the amazing recoveries of my patients and their courage in facing their past, their lives, and their pain. I wanted to bring this message of hope and healing to a wider audience.

7. What do you hope readers will learn/discover from reading “Unlearn Your Pain”?
I hope readers see that they are not alone and that they can truly heal themselves.

8. What Makes Your Book Unique?
This is the only book that explains the neurologic and psychologic scientific basis of chronic pain, offers a complete self-diagnostic interview, and provides a step-by-step process for healing chronic pain in most people. It is based upon groundbreaking research that demonstrates its efficacy. Since there are millions of people affected with the disorders covered in this book, it has the potential of restoring lives that have been broken. In addition, it is a wakeup call to modern medicine to understand the true cause of chronic pain and stop its reliance on expensive and ineffective treatments.

9. Tell us where “Unlearn Your Pain” is available.
The book is available from amazon.com and from www.unlearnyourpain.com.

To view Dr. Schubiner's invitational video click here.

Mom's exercise benefits the entire family

2011-01-22T16:15:00.000-08:00

My husband has long known that it's beneficial for him when I make it to the gym. My boys sometimes complain about me being gone if they wake up early but even they are starting to understand that Momma is a lot more happy when she starts her day with exercise. It's not selfish to spend some time improving yourself. Here's why it benefits the whole family.

1 - More Bonding Time for Dad. I'm a selfish mother. I adore each of my boys and don't like sharing them very much. Especially when they're babies. My husband is an amazing father, but sometimes I hamper his chances to connect with our newborns because I just take control. When I'm gone to the gym, I can't interfere. Dad can snuggle, play, turn on crazy music, or let them watch a TV show before the sun has even shown its face (something Mom would never allow). Dad has different rules and my boys love it. And of course I don't dare say anything because I'm off enjoying myself at the gym. Yesterday I came home to my husband in the shower with the baby (so cute to see that tiny body curled up against my husband's broad chest). The little guy blew out his diaper and Daddy dealt with it perfectly. Mom being gone once in a while is good for all of them.

2 - Exercise Puts Mom in a Good Mood. "Exercise releases endorphins, natural hormones that flood the body with a feel-good energy, a natural high! You release stress through physical exertion and regulated breathing, so you can let go of the day’s challenges and go home feeling relaxed and refreshed." (i)

When Momma's happy, everybody's happy. That is too true. I definitely set the mood for our house. After I exercise, I feel better physically and emotionally. I'm excited to go home and enjoy my children and husband. Exercise quite simply starts my day off right.

3 - Exercise Can Also Help Relieve Depression. This is something I never struggled with until I became a Mom. "In the New York Times recent research, studying twins, indicated that, despite studies that seemed to suggest that exercise was almost as effective in relieving depression as anti-depressants, in fact, the association of exercise with reduced anxious and depressive symptoms could be explained genetically: people disinclined to exercise also tend to be depressed. One does not cause the other.” (ii)

The release of endorphins and relief of depression can lift us as Moms and obviously help the home be a more cheerful, relaxed place for our children.

4 - Mom Being Strong Can Prevent All Kinds of Stress. You can catch toddlers hurtling themselves at your pregnant bellies, you can carry your eight-year old to his bed when he's sick, and win an arm-wrestling competition against your twelve-year old (ah, the glory).

5 - Great Example. We all want our children to be happy and feel great. If we are good examples of healthy living, they will almost always follow that example.

6 - Momma's Looking Good. I remember as a teenager being proud of my mom when she came to school. She was nice to everyone and she also took good care of herself. I'm a year away from my oldest becoming a teenager and I sure hope he's proud of how I look so when I run into the middle school screaming, "Where's my adorable little boy?" I don't embarrass him anymore than necessary.

7 - Long, Healthy, Happy Life. Patricia T. Holland said, “Anyone who reads a newspaper or magazine is constantly reminded that proper diet, appropriate exercise, and plenty of rest increase our daily capacities as well as our life span. But all too many of us put off even these minimal efforts, thinking our family, our neighbors, and our other many responsibilities come first. Yet in doing so, we put at risk the thing these people need most from us: our healthiest, happiest, heartiest self. Unless we take care of ourselves, it’s virtually impossible to properly take care of others.” (iii)

We all want to be there for our children and grandchildren. Exercise is going to improve our health and prevent a myriad of health problems and diseases. If you have a hard time staying healthy for yourself, think about your family. It's worth it to take care of yourself so you can take care of them.

(i) Exercise can Make You Happy & Healthy by David Bohl, read the entire article here.
(ii) The Happiness Project by Gretchen Rubin, check out the blog here.
(iii) Patricia T. Holland, "On Earth as it is in Heaven." Book information here.

Sick

2011-01-18T13:15:00.000-08:00

The flu and colds have gone through all four of my boys. I got overconfident and thought I was immune. Not so. Can't breathe through my nose and want to sleep all day. Any wonderful home remedies you want to share? I've been overdosing on Vitamin C and drinking my Reliv so hopefully I'll get with it soon.
Hoping you all stay healthy!

The Time is Now

2011-01-12T13:29:00.000-08:00

"I expect to pass through this world but once; any good thing therefore that I can do, let me do it now; for I shall not pass this way again." S. Grellet

I always get excited this time of year to be on top of my life again. I make all kinds of goals and plans: To have an effective schedule for homework, chores, family fun time, bedtime, etc. To eat healthier, eat smaller portions, and exercise harder. To meet my writing goals. To serve others more effectively and more often. To clean my house (no, not really, that's still way down the priority list).
Even though I get really excited about my goals, it's always easier to plan for tomorrow rather than today. Tomorrow I'll study and ponder my scriptures instead of just reading them. Tomorrow I'll be fun and play with my boys for longer than five minutes. Tomorrow I won't eat a bowl of ice cream (but I really need one tonight). Tomorrow I won't sleep in (but the baby was up a lot last night and right now I really need to snuggle my pillow). Tomorrow I'll make the boys clean their rooms (then I'll redo them while they're at school).

"Never put off till tomorrow what you can do today." Thomas Jefferson

"When it comes to eating right and exercising, there is no, I'll start tomorrow. Tomorrow is disease." V.L. Allineare

It's great to make goals and to plan for tomorrow, but we need to live for today. I love having many lofty goals but to be effective in accomplishing those goals I try to break them into easier, daily goals. I also like to write them on the calendar so I know what I need to accomplish today.

Today I will make a healthy dinner for my family and resist chocolate (oh, the torture). Today I will revise five pages of my manuscript instead of check out Facebook posts during computer time. Today I will get out of bed when my alarm goes off, drive to the gym, and not come home until I sweat. Today I will go visit my adopted grandma. Today I will respond with patience and love when my four-year old is flailing on the ground screaming for a donut (that only happened twice so far).

It's easy to get overwhelmed if we think we have to do everything perfectly for the rest of our lives, but if we can take it one day at a time it seems more manageable. If anyone told me I could never have a bowl of chocolate ice cream covered with chocolate fudge again I'd probably eat ten bowls to stock up on the sensation, but if I just tell myself that I'm not having a bowl today but on Friday I can have a treat, I don't go quite so crazy.

Dieter F. Uchtdorf gave a wonderful call to action in the May Ensign: "Now is the time to adjust your lives to be able to have a temple recommend and use it. Now is the time to have meaningful family home evenings, to read the word of God, and speak to our Heavenly Father in earnest prayer. Now is the time to fill our hearts with gratitude for the Restoration of His Church, for living prophets, the Book of Mormon, and the priesthood power that blesses our lives. Now is the time to embrace the gospel of Jesus Christ, become His disciples, and walk in His way." (i)
Now is the time to accomplish our goals, improve ourselves, and love and enjoy our family and friends.

The other day in the grocery store, the young man at the deli counter handed me my meat. I mumbled, "Thanks. Have a nice day." He grinned and said, "No. You make it a great day." We each have a choice. We can choose to make it a great day or we can choose to become bogged down with frustrations, offenses, and a to-do list that we can't accomplish.

"There is no tomorrow to remember if we don't do something today. Let us not procrastinate those things which matter most." Thomas S. Monson (ii)
Today is the gift we have been given. Make it a great day and let tomorrow take care of itself.

Cami Checketts is a wife, mother of four boys, exercise scientist, and author. http://camicheckettsbooks.blogspot.com - http://fitnessformom.blogspot.com

(i) Dieter F. Uchtdorf, "The Way of the Disciple," Ensign, May 2009, 75-78.
(ii) President Thomas S. Monson, "Don't procrastinate what matters most," LDS Women's Conference, May 2, 2008.

Clean

2011-01-05T14:44:00.000-08:00

My husband decreed our family's New Year's Resolution: Being Clean
The boys groaned and Momma cheered.
When he actually explained his thoughts the boys were a bit more receptive.
Being Clean Physically - keeping up the house, brushing teeth, showering, eating healthy, getting exercise
Being Clean Mentally - Working hard at school and keeping entertainment clean and uplifting
Being Clean Spiritually - Acting the way the Savior would with other people.

I really like it. It's easy to remember no matter what situation we're in - be clean.

What New Year's Resolutions have you made?

Stay Fit During the Holidays - Guest Author Jessica Costello

2010-12-09T11:01:00.000-08:00

I'm excited to have guest blogger Jessica Costello share some ideas on staying fit during this crazy holiday season. I hope you're all having a wonderful time with family and loved ones.

Stay Fit During the Holidays with 10 Easy Exercises
by Jessica Costello

Question: What's the best form of exercise?
Answer: The one you'll actually do!

As long as your fitness program:
A. Raises your heart rate
B. Has a strength training component
C. And is done at least thirty minutes a day five days a week – you'll experience significant health benefits.

Variety is the spice of life; it keeps you motivated and works better for your body by working different muscle groups. You don't need to go to a gym and use fitness equipment. In fact, here are ten simple, yet effective exercises you can do in the comfort of your own home that can help prevent putting on holiday weight:

1. Take a Hike/Stroll

It's also simple, low-impact and easy on the joints – just put on a comfortable pair of shoes, step outside and walk at a fairly brisk pace around your neighborhood. It's a great way to clear the head and improve your mood – it may be cold, but will give you an opportunity to enjoy all the lights and decorations for the holiday season.

2. Jump!

Act like your kids on Christmas morning! Jump up and down, or do some jumping jacks. They're a great way to get the heart pumping and the limbs loosened up. 15-20 repetitions with a minute or two of rest between sets for thirty minutes should be sufficient. This will increase endurance and work on toning your thighs.

3. "Drop and Give Me 20, Soldier!"

Push-ups confer all the same strength-training benefits of bench presses with barbells – without the risk of handling heavy weights and need for a "spotter." You can adjust the intensity by elevating your feet. Push-ups do more than work your arms, they are a total body workout.

4. Lift That Leg

This provides a strength training workout for the thighs and adductors (muscles that attach the upper leg to the hip). If you can't manage leg lifts with a straight leg, bend the knee.

5. Washboard Abs?

You may not get "ripped" by doing crunches, but you'll definitely work your ab muscles – and this will award real benefits to your back as well, and you will see an improvement in toning your abs.

6. You Can Keep Running In Place...

...and you should. This is an exercise you can do while watching TV, making the "boob tube" actually good for something. You can also do it while stringing popcorn on the string for the tree.

7. The Squatters...

No, we don't mean settling land that isn't yours – it's what you do every time you sit in and get up from a chair. Just do it several times until you "feel the burn...", and

8. Household Weight Equipment

Cans of food, milk and water jugs, sacks of flour – you'd be amazed at how much weight training equipment is just sitting in your pantry or refrigerator. (Who knew your could actually lose weight with using your holiday baking ingredients?)

9. Roll Up The Carpet

The latest craze is dancing off the weight, but not all of us can get to the classes when they are offered and the videos cost more than Christmas. Instead roll up the carpet, and crack up the tunes, whether it's Mariah Carey's "All I want for Christmas" or whatever is on the radio, dancing will increase your aerobic hear rate, and help with endurance training.
10. Steppin' Up

Finally, you don't have to buy a bench step and sign up for a step class to do step. Chances are you've got a step or two around your home. So while those cookies are in the oven, run the stairs a few times. The timers will make great intervals and keep you fit while baking!

The fact of the matter is, that all of these are not difficult, and do not require patience, or a long drawn out explanation. They are simple and they WORK. So maybe you aren't getting fit on treadmills, or ellipticals, but the end result is the same and you will have a lot of extra cash to go and spend it on holiday gifts, or a treat for yourself!

Getting with it

2010-12-07T10:10:00.000-08:00

I'm finally back to the gym four-five days a week. It's been really hard to recover from this cute baby, but he's so worth it!
My focus lately has been exercising as quickly as possible so I can get home to my chubby guy, but I still feel like I'm getting a pretty good workout because I'm doing intervals with my cardio, which burn more calories than steady-paced workouts and I'm following the idea in Prevention to do only two sets of strength training without rest. (Click here for more info.)
Do you feel like you get a good workout when you're rushed or do you just feel rushed?

Exercise = Happy Mom

2010-11-10T12:34:00.000-08:00

Exercise just makes me happy. After a good, hard workout I'm on a high for a while and that's good for everybody in the family.

Why is that?

"Exercise releases endorphins, natural hormones that flood the body with a feel-good energy, a natural high! You release stress through physical exertion and regulated breathing, so you can let go of the day’s challenges and go home feeling relaxed and refreshed." (i)

I can promise you that is true. I feel better physically and emotionally after I exercise and when I'm facing a hard problem or need to prepare a speech or presentation or think up a new scene for a book I do my best work out on a walk or run.

Exercise can also help relieve depression: "In the New York Times recent research, studying twins, indicated that, despite studies that seemed to suggest that exercise was almost as effective in relieving depression as anti-depressants, in fact, the “association of exercise with reduced anxious and depressive symptoms could be explained genetically: people disinclined to exercise also tend to be depressed. One does not cause the other.” (ii)

Exercise has so many great benefits. I think too often we exercise to lose weight but that's just a nice side benefit for me.

What do you do to get happy?

(i) Exercise can Make You Happy & Healthy by David Bohl, read the entire article here.
(ii) The Happiness Project by Gretchen Rubin, check out the blog here.

Best strength training for weight loss

2010-11-08T12:27:00.000-08:00

Prevention Magazine's fitness trainers did a study to see which weight-training techniques were most effective for weight loss in women.
The winner they call drop sets. Basically you do one set with a weight that you can only lift for 10-12 reps, then you follow that with the same exercise with a lighter weight and complete as many reps as possible. If you can do more than 12 you need to use a heavier weight. After you complete the two sets for one muscle group you move immediately to your next muscle group.
I don't know that this is a conclusive study, they only had 23 participants, but it sounds like a fun technique to try. I like that it's a quick workout and you're fatiguing the muscle group which is sometimes a problem for women because we don't like to lift heavy enough weights to fatigue the muscle, which is the only way to really increase muscle density, size, and strength.
I'm going to try it out for a while. If any of you are game, maybe we could do our own little research study. Let me know.

Baby Steps

2010-10-23T16:15:00.000-07:00

1 Corinthians 3:16 “Know ye not that ye are the temple of God, and that the Spirit of God dwelleth in you?”
This scripture reminds me that Heavenly Father has given each of us an amazing gift, our physical bodies. We are each responsible to care for our body or temple spiritually, mentally, and physically. Taking care of ourselves physically can increase our capacity to serve others and serve the Lord. It keeps our minds strong and our spirits free from the debilitating effects of depression and addiction. But how do we go about improving our physical bodies?
Start small with a concept I like to call baby steps.
Begin with one change at a time. Little differences can add up to big results. Taking care of yourself doesn’t have to rule or completely alter your lifestyle. By starting small you won't feel completely overwhelmed and give up. Baby steps are the key to making lifelong changes. Instead of losing weight with a crash diet – which always comes back on – or starting an ambitious exercise program and getting injured or burned out, take it slow and change one thing at a time.
One change a month is a great goal. Twenty-one days will form a habit (good or bad). If you stick with a goal for a month you can be certain of making it into a long-term habit and if you concentrate on one goal a month you won't become frustrated and quit, but will instead make a positive change.
For example:
January - make a goal to eat five servings of fruits/veggies a day. Reward yourself with a treat on Saturday night if you keep your goal.
February - outline a plan to lift weights twice a week. Write on your calendar which days and times you're going to strength train or program it into your cell phone (the reminder feature could be very helpful).
March – decide to use only child-sized plates and bowls, it will force you to eat smaller portions.
April - convince your family to go for an after dinner bike ride or walk every weekday. If this is too overwhelming with busy schedules aim for a couple of nights a week.
May - trade white bread for high fiber bread.
Our main goal should be healthy and fit for life not just a desire to lose weight because we have an exotic vacation or a best friend's wedding coming up. So go write on your calendar what your next month’s goal is going to be. I write my monthly goals on my desk calendar then I’m reminded of them many times a day. My latest goal - walking at least 20,000 steps a day. It's a tough one but I'm amazed how those steps add up when pacing with a baby, dancing with my preschooler, or going on bike rides with my older boys (we put the pedometer on our shoe so it counts rotations, hope that's not cheating!).
The difference between a normal weight person and an overweight person is a hundred calories a day. An extra hundred calories a day adds up to ten pounds of weight gain in one year. Can you believe that? A hundred calories is half a Twix bar.
It's amazing how seemingly insignificant choices (baby steps) can make a big difference in our health. The choices you make today not only affect you but your family now and in the future. Because my son has a blood disorder the doctors have instructed me to eat extra healthy for him. Now that's amazing motivation. If you're struggling think about how your choices will affect your family, it makes it a lot easier to choose wisely.
Change your diet slowly and the healthy food will become tastier to you than the junk. I still haven't given up a few chocolate splurges each week (I don’t believe any woman should!), but I can hardly stand greasy food anymore. It takes time to change your diet and exercise habits. Decide on one area and do it today. I promise you will like the long-term results.

Positive Thoughts

2010-10-07T12:59:00.000-07:00

Yesterday, the yoga instructor challenged each of us to write something positive about ourselves every day this week and stick it on our fridge or mirror.
Why is that tougher than it should be?
Here's my thought for yesterday - I'm a very loving mom. I think my boys are wonderful and I enjoy being a Mom more than I thought possible.
Today I'm struggling. I finally decided to go with - I'm a service-oriented person, I usually put other's needs before mine and look for ways to help.

What about you? Care to share something positive about yourself? It can be physical, mental, intellectual, spiritual. I'd love to hear what you love about you!

Diets

2010-09-29T09:41:00.000-07:00

Have you ever been on a diet?
I constantly preach against fad diets, but I'm as guilty of anyone of "going on a diet" when I need to lose a few pounds. The sad thing about diets (besides how miserable they are) is that 95% of people put the weight they lose back on. Not great odds. It's just too hard to maintain a diet and it also messes with your metabolism. Best just to stick with good old healthy eating and effective exercise to stay at a good weight for life.
How about you? What's the craziest diet you've been on? When you've lost weight dieting have you kept it off?

Posture

2010-09-15T15:12:00.001-07:00

Good posture not only helps you look ten pounds lighter it's also been proven to make you more confident and successful. I've noticed how poor my posture is lately, holding cute baby all day and never standing up straight. A few tips to help:
Strengthen the upper back with seated rows, bent-over rows, and reverse flies
Stretch the chest - I like putting both hands on a door frame and then leaning through the door with the chest
Push your tongue against the spot where the roof of your mouth and the back of your upper teeth meet, it will automatically straighten you up
Tilt your pelvis and tuck in those abs - this will also help train your abs to stay flat, works better than crunches and is much easier (if I can just remember)

Starting Over

2010-09-11T13:34:00.000-07:00

Don't you love crisp autumn air? There's a feeling of starting fresh, becoming organized, finishing up those projects it was too hot to do all summer, eating homegrown produce, getting on a schedule, and hopefully fitting an exercise routine into that schedule.

As most of you know I had a baby last month. Being on a schedule is still a bit out of reach for me, but once I hit that six week postpartum mark it's time to at least attempt some semblance of organization, revisit my former life and hopefully someday fit in those old jeans (it is horrid to still be wearing maternity clothes after the baby is born).

But getting back into an exercise routine is not easy. I've been shocked by how painful it is. When you're in shape and exercise vigorously it hurts but it's a productive, feel-good kind of hurt. When you're out of shape and/or recovering from injury or pregnancy this exercise-induced hurt is a miserable, I want to sit down on the side of the road, have a good cry, then call my husband to come get me kind of hurt. I keep promising myself and I want to promise any of you who are just starting out that it will get easier. Someday it will feel good to push myself again. But how to get to that point?

Motivation - First of all we need the motivation. That part seems easy to me. I'm very motivated to lose the pregnancy weight, to fit into my clothes again, to feel good, to be healthy for myself and my children (most especially my baby who gets all his nutrients from Mom right now). There are plenty of reasons or motivators to get into shape and eat healthy, but if you're like me I'm gungho in the morning but by mid-afternoon I'm justifying why I need some ice cream or dark chocolate (dairy in the ice cream and mono-unsaturated fat in the dark chocolate, how can you turn down health food like that?). In my case the spirit is willing but the flesh is weak (Matthew 26:41). So how do we keep that motivation strong in our minds and get through the tough times when exercise hurts or we don't have time to fit it in or we really, really need a slice of chocolate pound cake?

Day by day - take it one day at a time. Every morning I tell myself that this is a new start, a new chance to be healthy. Don't start telling yourself that you'll never eat chocolate again, the depression will overwhelm you and if you're like me you'll go on a chocolate binge. Focus on the healthy choices you're going to make today, worry about tomorrow later.

Promises - I make promises to myself. If I workout four days a week I get to sit down on Friday afternoon and read a good book (if I can talk the boys into it). If I hit my water goal every day I can get a specialty lemonade on my Saturday night date. If I eat five fruits and veggies each day I can have a treat (because if I say absolutely no treats the entire family suffers).

Deals - Another thing that really helps me is to make deals with other people. Promise your friend that you'll meet at the gym or go on a walk each morning, if one of you flakes you have to take your friend to lunch or she has to babysit your toddler for a few hours. Husbands work great for deals. When I hit my "normal" weight my husband has money set aside for me to go shopping for new clothes. (Now if I could just figure out where he hid it. )

Help - Turn to the source who cares about you in all aspects of your life. It's not wrong to pray for help and strength to be healthy. The Lord wants us to take care of ourselves and feel good, doing so means we can serve and love others more.

I hope we can all enjoy starting fresh this beautiful time of year and use some positive motivation to improve our health in some way.

Will this pregnancy ever end?

2010-07-28T07:59:00.000-07:00

Sorry, friends. I've been neglectful with my blogging. I'm huge, miserable, and ornery. I've got a week and a half until my due date and we're doing everything to get this baby here. The other night I sat on an exercise ball to try and make the baby descend. When I got off my back seized up and I had to crawl to the bathtub!
But the baby's growing great, I love feeling her (or him) move, and we're thrilled to be almost there.
I hope you're all having a wonderful, healthy summer. Someday soon I'll have some brain power return, be able to write fitness articles, and get excited about being fit again.

Exercise Through the Hard Times

2010-06-11T11:07:00.000-07:00

I usually enjoy exercise. I love pushing myself through a hard workout. I love getting sweaty and having a reason to shower. I love knowing that my muscles are strong and I can keep up with my wild boys.

At my current state, I consider vacuuming a challenging cardiovascular exercise. How did I regress from running marathons to absolute slothfulness? I decided I needed another angel in my life and am expecting my fourth baby in August.

There are times in all of our lives that fitness has to take a backseat – sickness of a child, taking care of an elderly parent, overload at work, a new baby. I’m sure you all have a list of your own. The ironic thing is at these times we need exercise more than ever. Why?

Exercise decreases stress by increasing your health and overall sense of well-being.
Exercise is meditation in motion – you can forget some stresses as you exercise and often be able to focus better on the problem later. I also find that solutions come to me as I’m out on a run or bike ride.
Exercise increases the production of your brain’s feel-good neurotransmitters, called endorphins. Anything that gets you moving quickly can give you that “runner’s-high.” I often get sluggish and tired in the afternoon, but if I go on a short walk or dance with my kids I feel much better and can usually avoid crashing on the couch. (I said usually, sometimes the nap is a necessity!)
Exercise improves your mood – Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety.
Exercise helps you to sleep better – people who exercise have lower cases of insomnia and sleep is improved because you experience smoother transitions between sleep cycles and you stay in the stage four (deepest sleep) cycle longer.

But what do you do when life is on overload and you barely have energy to get dressed each day? I suggest you employ the normal tricks to help you fit in fitness:

Make a workout date with yourself on your calendar.
Lay your exercise clothes out the night before. (I always feel so guilty when I have to put them away clean.)
Place the alarm clock across the room so you have to get up.
Find an exercise buddy who motivates you.
If possible ride a bike or walk instead of driving.
Chores count too – yard work, housework, cleaning the car, anything that gets you moving will burn calories and help you feel better (guess I shouldn’t joke about vacuuming being exercise).
Park at the end of the parking lot and take the stairs instead of the elevator.
Sign up for an exercise class or a triathlon to get yourself motivated (If I pay for something I’m guaranteed to do it because I hate to waste money).
Do little spurts of exercise – dancing with your children, lifting weights while you watch television, walking or doing calf raises while you talk on the phone. Every little bit counts and a few minutes here and there can add up to great results.

Use all of these tricks and any others that work for you, but also realize that you are going through a hard or busy time and give yourself a break. If you don’t get to the gym on a morning you promised yourself to go, remind yourself that you probably needed sleep or some snuggle time with your child. Don’t beat yourself up. Focus on the positive and recommit to getting out of bed tomorrow.

Yes, I can barely waddle around the block, but soon I’ll have a gorgeous baby. The prize is well worth the pain. Every one of us is going to go through trials (many worse than the discomforts of pregnancy). If we focus on the positive, try to take care of our health, and rely on the Lord we can use these hard times to make ourselves a better person, we can come out smiling on the other side.

(i) Exercise: Rev up your routine to reduce stress by Mayo Clinic Staff

(ii) How does exercise improve sleep by Scott White

(iii) How to fit exercise into your busy schedule by Ehow Staff Writer

7 Things You Should Never Share

2010-05-27T07:47:00.001-07:00

Found an article on Nursingschools.net about 7 Surprising Things You Should Never Share. Good stuff to know. I have no qualms about sharing my keyboard, nail clippers, and hairbrush with my family or anyone else who may need them. Maybe I'd better be more careful!

Feeling Huge

2010-05-21T12:45:00.000-07:00

This pregnancy has really done a number on my self-esteem. Even though I'm trying to strength train and do cardio I'm gaining a lot of weight, my muscles have all gone to squish, and I have cellulite on the front of my thighs (we're not even looking at the back anymore). Have you ever seen cellulite on the front of someone's thighs? Disgusting.

I know I'm growing an angelic baby and I am thrilled about that.

How do all of you keep things in perspective when you're expecting, hormonal, aching, and wondering if a second bowl of ice cream isn't a fabulous idea?

Sunshine Award

2010-05-14T10:42:00.000-07:00

My sweet friend, Vicki, at Reading at the Beach, gave me The Sunshine Award. Cute, huh?

This award is passed on to those bloggers that inspire others and show positivity and creativity, so I picked blogs that I enjoy visiting and inspire me.

The rules for accepting the award are:

This is what I've done and the nominees should do the same if they choose to:

1) Put the logo within my blog or on my post

2) Pass the award onto 12 fellow bloggers

3) Link the nominees within my post

4) Let the nominees know they have received this award by commenting on their blog

5) Share the love and link to the person whom you received this award from.

Here are my nominees (there are definitely more than twelve worthy blogs out there, but I'm running short on preschool-no-guilt time).

Books and Needlepoint

Michele Ashman Bell

One Librarian's Book Reviews

There's Always a Reason to Bake

Sometimes Hard but oh so Worth it

DiscomBobulated Running

Sugar = Poison?

2010-05-11T12:10:00.001-07:00

The past couple of days I've consumed an entire piece of The Cheescake Factory's Black-out Cake. If you've ever seen one of these slices, you'll understand why I'm disgusted with myself. They're bigger than a dinner plate and richer than Ghirardelli chocolate. Yesterday I seriously could not move out of my chair. I was so weak and sick it terrified me. I started wondering if it was the sugar overdose. I did some research online and found everything from cautions to too much sugar during pregnancy because of gestational diabetes to an article that basically equated the effect of sugar on a fetus to be as awful as alcohol, cigarettes, or caffeine.

Oh, the guilt!

The hard thing is there isn't a lot of solid research out there, but I guess I understand that. None of us would want to be the guinea pig to see what hurt our baby or not.

So I've decided to be careful about excess sugar for the next few weeks and see if I feel better. I'm not giving up jam on my toast but I did hide the rest of the Black-out Cake in the outside freezer!

Any advice? Have any of you noticed an adverse effect from sugar on you or your children? I definitely feel gross if I eat too much and I think my children get whinier, but I've really never equated sugar with poison as some of the articles I read suggested.

I'd love to hear your thoughts.

Thanks,

Cami

Lessons Learned from The Biggest Loser

2010-05-04T13:02:00.000-07:00

Many of you know that I don’t enjoy television and have a hard time allowing my children to watch the tube. Of course, my husband comes to their rescue, recording Discovery Channel shows like Cake Boss and Dirty Jobs in an attempt to keep his children “normal.” My husband also forces me to watch at least one or two episodes per season of The Biggest Loser.

I have to admit it is an hour well spent (he’s an expert with the remote control and can condense any two-hour segment into an hour - it’s an impressive talent). The Biggest Loser is inspiring. It is amazing to watch those men and women put mind over body, losing weight by pushing themselves harder than most of us can comprehend. It is touching to see them changing their bodies and their lives.

Here are some lessons I’ve learned from my brief exposure to The Biggest Loser:

It is okay to kick your own butt. As an exercise scientist I always worry about pushing a client too hard, making them too sore, inducing an injury. I am always and will continue to be very careful about the types of exercise I do or recommend because some exercises are just begging for an injury. That said, it is wonderful to experience some soreness the day after a great weight lifting session. It is extremely effective to do intense cardio and intervals. Most of us realize that you aren’t going to see results without pushing hard. The Biggest Loser has proven that you can see amazing results by going hard and not quitting when it hurts (in a good way).
When we see the contestants on The Biggest Loser shedding multiple pounds a week, we think we should be able to do that too. Don’t. A pound or two lost a week is a manageable goal and a lot healthier in the long term. The Biggest Loser contestants not only have amazing personal trainers, but a physician monitoring them, personal chefs, and I’m betting on trained rehabilitation specialists to minimize injury and maximize recovery. Many people turn to crazy crash diets, pills, or surgeries to help them lose weight quickly. Good old diet and exercise are always the best plan. In some extreme cases, surgery may be necessary or a physician-recommended medication or an extreme diet while working with a qualified dietitian. But for most of us the basics of eating healthy, whole foods in small servings and strength training to increase metabolism and improve appearance and cardiovascular exercises for heart and lung health and to burn extra calories are really the best way to go. Most of the time extreme weight loss is put back on as quickly as it came off.
It is a far better plan to stay in shape and eat healthy rather than let yourself go and have to fight back to your ideal weight. We all have times in our lives when we pack on some extra poundage, but if we can get back on track as soon as possible it really will prevent many health problems and avoid the horrible yo-yo’s of crash dieting.
Believe in yourself. When contestants from The Biggest Loser return home most of them have been able to keep off the weight because of a good support system, but some of them have not. A supportive group of friends and family will make weight loss much easier, but you have to believe in yourself first. You have to be healthy because you want to be. Not because your spouse or parent is nagging you to be. Take care of yourself because you care for yourself and because you care for your loved ones and want to be healthy and strong for them.
Never give up. Feeling good about yourself and being healthy are worth the struggle. Obtaining and maintaining a healthy weight is a lifelong struggle for most of us. Sometimes it’s a miserable fight, but when you look at the rewards of feeling great and being there for your family – it’s a fight worth fighting. Good luck in the battle!

Cami Checketts is an author, exercise scientist, wife, and mother to three and three-quarters children. Her latest novel, The Sister Pact, is in stores now. www.camichecketts.com

Sleep Deprived?

2010-04-29T20:00:00.000-07:00

Lately I consider sleep a luxury. I'm sure my sleep isn't going to improve when the bambino arrives. Sleep is too important to miss out on. Not enough sleep can effect your mental abilities, your mood, your ability to lose weight, and much more. I found a great article in Prevention Magazine on how to improve your sleep.

Soak up the sun - an early morning walk will prevent low energy later in the day.
Reenergize with exercise - It will help you sleep better and energize you.
Take a nap - right after lunch is best, either less than twenty minutes or 60-90 minutes to avoid waking up from deep sleep.
Work on something interesting - Guess I can't fold that pile of laundry, again.
Eat for stamina - small meals or snacks with complex carbs, protein, and a small amount of healthy fat.
When in dire need, reach for some caffeine. I'm not much of a caffeine fan, but a Diet Coke once in a while is truly a necessity!

I believe that a short yoga or stretching session right before bed really helps me sleep. I try to avoid working on my computer late at night as screen time too close to bedtime can make it hard to fall asleep. So read a good book instead or soak in a tub with some lavender oil. That sounds nice, maybe I'll soak in the tub and read a good book right now.

"5 Surprising Signs You're Sleep Deprived" by Kaitlin Bell, Prevention Magazine, March 2010

No TV and No Treats

2010-04-26T12:08:00.000-07:00

We made it through our Multi-Media Fast for a Week. I have to be honest - I struggled the most. By Wednesday I was fighting some serious depression, worried about what e-mails I was missing. Sure every one of my blogger friends was going to drop me because of neglect. But I made it through and it was very good for our family. I cooked a lot more, spent a lot more time with my adorable boys, and read a couple of fabulous novels (I'll post the reviews later this week, Kathi Macias and Rachel Ann Nunes latest).

It was a great break, I would highly recommend trying it for a week (but make sure it's good weather).

You all remember that I pledged to not buy treats during the month of April and instead donate the money to charity? That isn't going quite as well as our No-TV pledge. It was my Stockton boy's b-day so I bought ice cream. The problem was I bought ice cream on Wednesday, by Friday it was gone, so Saturday I had to buy two more gallons for Sunday's b-day party. Sheila said I could just pay double, my contribution to charity is going to be huge!

No TV for a week?

2010-04-17T08:36:00.000-07:00

Next week is No-TV Week for my sons' schools. We decided we're giving up all multi-media. I'm turning off my computer for an entire week. Oh, my. Hope I survive.

I've got a whole list of the fun things we're going to do as a family. Check it out here.

Getting children active is such a huge issue with today's childhood obesity and other health scares related to a sedentary lifestyle. We love and protect our children from so many things, I hope we can protect them from health issues by increasing their activity and offering healthy foods.

I'll let you know how it goes next week!

Health Tips for Moms

2010-04-15T09:35:00.001-07:00

Frank Martin shared this great list with me - 100 Health Hacks Every Mother Should Know.

Some great stuff on the list.

Push Past Your Limits

2010-04-08T09:54:00.000-07:00

I enjoy interval workouts because I am pushing my body to the limits and burning maximum calories during and after the workout. Do I really enjoy running until I can’t breathe and sometimes feeling as if I’m going to pass out? Not during the moment, but I love that I can conquer over myself, push my physical body when it doesn’t want to go one more step.

Isn’t that a little like life? We’ve come to this earth to prove that we can conquer over the physical body. That we can choose things of the most importance over things that may be easy or even seem more desirable at the time. It’s not always easy, but it sure does feel good to know that we’re stronger than the forces who would drag us away from true happiness now and our eternal destiny in years to come.

So if you want to succeed in being fit and healthy – push yourself harder than is comfortable (within reason, of course, no injuries please).

If you want to succeed in life – push yourself past your comfort level and deny yourself of things that won’t help you meet your goals for this life or for the next.

It may be hard, but it will definitely be worth it.

Giving up Treats

2010-04-05T20:30:00.000-07:00

I'm giving up the purchasing of treats for the month of April and donating the money I save to charity. Am I nuts? Read about the challenge here.

Good Posture

2010-04-01T13:22:00.000-07:00

My husband told me at Cross-Fit they had him doing hundreds of pushups. I screamed, "Don't do it! I don't care if you lose the competition."

Why is this so scary?

Pushups works the pectoralis major and minor (chest) and anterior deltoids (front of shoulders). Doing excessive pushups (or any chest exercise) will strengthen those muscles to the point that they will overpower the back muscles - which are usually weak because we spend so much of our day slouching over a computer, leaning over cleaning, or holding a cute little one.

If you want to have good posture you need to strengthen your core with a balanced approach. A little bit of work on the chest is okay, but make sure you offset it with upper back exercises. Also, make sure to stretch your chest whenever you have a chance.

My favorite chest stretch - go to a corner or a door frame, place hands a little more than shoulder-width apart, lean forward until you feel the stretch in your chest, hold for thirty seconds.

Another key of good posture is strong abs and lower back. Make sure you hold your abs in tight throughout the day and whenever you get the chance press your tongue in the spot where the back of your upper teeth and the roof of your mouth meet. If you press hard enough it will straighten you up every time.

So remember - strengthen back, stretch chest, especially if you are a mom or have issues with posture already.

My favorite back exercise you can do anywhere - stand up straight, extend arms out to the side, level with shoulders, fingers pointing towards ceiling, contract upper back muscles, slowly bring arms in front of you while keeping back contracted, as soon as you lose the contraction go back to start position. Repeat three-four times a day.

Good posture will make you look ten pounds lighter and much more confident.

Yoga to lose weight

2010-03-26T14:25:00.000-07:00

When I'm pregnant yoga is the only thing that helps me sleep at night. It may be all in my head, but if I don't fit in 10-15 minutes of yoga each night I might as well count on not sleeping.

It's also been proven that yoga can help you eat more mindfully and lose pounds.

Check out Yoga Finder for a class near you or try a fun DVD: Shiva Rea Flow Yoga or Rodney Yee's Yoga.

Please share your favorite yoga moves or a DVD that you love. My favorite yoga pose used to be the Child's Pose, but now I can't breathe in that position, so I'm going with the Warrior Pose.

A break from running

2010-03-08T12:13:00.000-08:00

Last Wednesday I ran 3 1/2 miles, at a decent pace for a pregnant lady, then I walked 3 miles. I received three phone calls that day telling me to slow down and two friends at the gym said the same thing. I complained to my husband that night. His response, "These people all care about you. Maybe you should pray about it." I did and the answer humbled me, "This baby is a miracle. How dare you jeopardize that?" I'm done running. I'll keep exercising, but force myself to keep it under control.

Have you ever had a time in your life when you were forced to slow down? How did you deal with it?

Love Your Body - Review and Book Giveaway

2010-03-05T14:36:00.000-08:00

It's such an honor for me to review Brooke Parker's book, Love Your Body. Brooke is a registered dietitian, but as I read this book she spoke to me like a food psychiatrist bringing up many issues I have struggled with for years and helping me to find positive solutions to them.

I loved this book. Brooke has a fabulous attitude and it shines through as you read the book and do the exercises. I believe every woman should read this book, it will change your life for the better.

Win your free copy:

We will be giving away 5 copies of Love Your Body: A Diet-Free Approach to Balanced Eating as part of the online book book tour. The contest will close on March 5th at midnight, MST.

Entering the contest is easy--all you have to do is blog, tweet, follow, or comment about the book or blog review then fill out the form here.

1. Become a follower of our reviewers blogs. You can follow one of our reviewers or you can follow all of them. Remember that each blog you follow gives you another chance to win, so why wouldn't you choose to follow them all? But what if you are already following them you ask? Well lucky you because you get an entry for that too.

Walnut Springs Press

Brooke Parker RD

Of Writerly Things

Random-ish by Nichole

Queen of the Clan

Rachelle Writes

The Write Blocks

Tangled Words and Dreams

*Tristi Pinkston, LDS Author

Why Not? Because I Said So! and LDS Women's Book Review

Cami's Books

2. Post a comment on the reviews. (Sorry, you'll have to post it on my book blog, but I wanted to share this great book and giveaway with all my bloggers.)

3. Blog about the contest or one of the reviews. Spread the word. Just remember that the blog post either needs to link to the contest or to one of the reviews.

4. Tweet about the contest or one (or all) of the reviews. Yep, 144 characters or less is all it takes to enter.

5. Follow us on twitter. Maybe you use twitter, maybe you don't. But if you do, you should follow us.

http://twitter.com/walnutspringspr

http://twitter.com/brookeparkerrd

http://twitter.com/valerieipson

http://twitter.com/nicholegiles

http://twitter.com/Rachellewrites

http://twitter.com/LDSWBR

http://twitter.com/camichecketts

6. Post about the contest on Facebook.

7. Become a fan of Love Your Body on facebook.Brooke is constantly updating her fanpage with articles, recipes, and helpful hints.

8. Anything else you can think of that will spread the word. If you mention it on goodreads, shelfari, google buzz, or any other social media site, or make it your status on gmail chat, MSN or yahoo messenger let us know. We want to reward your creativity with an entry.

Here's that nifty little form again that you need to fill out to be entered,here

Metabolism – How to Kick It in Gear

2010-03-04T12:19:00.000-08:00

Rev up your metabolism to lose weight – the idea is on the cover of most magazines and the talk of the fitness industry. But what is metabolism and is it possible to increase it?

Metabolism is basically how your body burns calories. Those blessed with a fast metabolism burn calories quickly and are able to keep weight off more easily. Metabolism is based on many factors – age, gender, genetics, weight, and muscle mass, to name a few. Of course we can’t do much about our family history, age, or gender, but there are tricks to increase your metabolism that will make you a more efficient calorie burner and help you stay thin and fit without as much effort.

1. Lift weights - Every pound of muscle burns 35 calories a day, while each pound of fat burns just 2 calories per day. Increase the size of your weights to burn more - When lifting identical volumes (such as 10 pounds 10 times or 20 pounds 5 times) those using heavier dumbbells burn about 25 percent more calories. Many women are afraid of lifting heavy weights, but it is impossible to bulk up without testosterone. Use a weight that is challenging to you, but won’t cause injury. You’ll lose weight and increase muscle tone much faster.

2. Drink plenty of water - if you're dehydrated you will burn fewer calories throughout the day. To burn an extra ten calories a day, make sure your water is icy cold. Ten calories may not seem like much, but it adds up to a pound lost a year.

3. Eat more often. It may sound crazy to those trying to lose weight by restricting their daily caloric intake, but the problem with this old school of thought, explains Michigan dietician Julie Beyer, is that it actually slows metabolism. Recent studies show that eating smaller meals every three to four hours aids metabolism and weight loss. "When you put too many hours between meals, your metabolism actually slows down to compensate. If you then eat a huge meal - at the same time your metabolism is functioning as if you're starving - your body wants to hold on to every calorie.” Molly Kimball, RD.

4. Move more all day. You can burn up to 350 extra calories daily - enough to shed more than 35 pounds this year - simply by pacing while you talk on the phone, getting up to talk to someone rather than e-mailing, and walking rather than driving for short errands.” James Levine, MD, PhD.

5. Dieting will drop your metabolism - as you lose weight there is less of you to maintain so your resting metabolic rate drops. The solution: eat consistent small meals and lift weights. Increase your muscle density and your metabolism will keep on kicking so you can keep on losing.

6. At least once a week have a long cardio day. Exercising for sixty minutes could burn five times as many calories post-workout than thirty minutes.

7. Eat breakfast. People who eat breakfast weigh less than those who don’t. Also, add more protein - it's harder for your body to process, you can burn twice as many calories digesting protein as carbs.

8. Avoid stress. “Stress can actually cause weight gain, particularly around the tummy,” says Shari Lieberman author of Dare to Lose. Stress increases cortisol which slows metabolism.

9. Include interval training two to three days a week. High intensity exercise burns more calories during and after exercise. Some studies have shown women who did a twenty-minute interval workout lost five times as much weight as those who did a forty-minute steady-paced workout. Sorry friends. I know the interval workouts are tough, but they are worth the pain.

10. Sleep. Oh, I like this one. “Research shows that people who don’t sleep for seven to eight hours a night are more prone to weight gain. Additionally, we now know that lean muscle is regenerated in the final couple of hours of sleep each night.” Julie Beyer, RD

Cami Checketts is a wife, mother, exercise scientist, and author. Her third book, The Sister Pact, is in stores now.

Sources:

“The Ultimate Over-40 Fat Fighter!” by Selene Yeager - Prevention Magazine

“Boosting Metabolism: 10 Tips That Work” by Susan Woodward for MSN Health & Fitness

“Make the Most of Your Metabolism” by Colette Bouchez

WebMD Weight Loss Clinic-Feature - http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism

Setting Achievable Goals

2010-03-02T19:16:00.000-08:00

How are those New Year’s Resolutions treating you? Are you irritable without your chocolate? Or sick of getting out of bed early to drag yourself to the gym?

If you’re like me I’m on fire about my lengthy list of goals and then a couple of weeks into the year I realize something – my list is too long and I’m miserable. I’ve finally discovered that it doesn’t work for me to make too many goals at once. I get overwhelmed and frustrated. I now make goals that will be with me for a lifetime, not just a quick fix to get me through the first weeks of January.

One goal a month:

I decide on one goal each month and write it on the top of my calendar. Then if I need to I break it into manageable goals for each day. For example, my goal might be: incorporate more interval training into my workouts. I break it down into: do intervals for my cardio workouts on Monday and Thursday. Then I write on my calendar each Monday and Thursday so I won’t forget. Or my goal may be to drink at least 64 ounces of water a day. Again, I use my calendar, but this time I make a little slash mark for each eight ounce glass I drink. Another goal I’ve made is to play (and actually be fun) for at least an hour with my youngest son each day. Again, the goal is already spelled out for me I just make a check mark on the calendar when I accomplish it.

There’s something about writing that goal on the top of my calendar. I look at the calendar often so I can’t forget about or neglect my goal. If you’re not a calendar person, you could place your goal on the mirror or fridge or maybe put it as a reminder each day in your cell phone. Since my cell phone is often lost or dead, this wouldn’t work for me, but you need to find what is most effective for you.

A habit is formed in 21 days. That’s what makes a month-long goal so perfect. If you can make it a month, you will have turned your great goal into a fabulous habit. Then next month you can make a new goal and keep progressing. When I am feeling really ambitious I will set goals in a few different areas. A physical goal: more strength training or at least 5-6 veggies and fruits each day. A spiritual goal: study my scriptures each night or do one act of service each day. A mental goal: add 1000 words to my work in progress each weekday or update my blog three times each week. But this is only when I’m feeling really ambitious and the rest of my life is pretty settled (boys aren’t involved in too many activities, husband’s not ward mission leader, I’m not expecting a baby). Most of the time I am thrilled with one goal a month and that is plenty to work on.

Think about the type of goals you’re setting. As you’ve probably noticed from my examples, my goals are all things that I can accomplish. They are not something vague like: Hit the NYT bestseller list with my next novel or lose twenty pounds for my class reunion this summer. Those might seem like powerful and motivating goals, but they may be out of our control. All I can do is write the best novel I am capable of and work night and day to promote said novel. Even if I eat perfectly and exercise diligently, I may lose fifteen pounds but not twenty. Am I then a failure?

I get annoyed when women come to me wanting me to help them lose weight for an event. Weight is not a great indicator of health and quick weight loss rarely lasts. What I think most of us really want is: to look good, to feel healthy, to be strong and active and enjoy loved ones. Do people really walk up to you and ask how much you weigh? Can you imagine? People do notice how you look. But they really notice how you carry yourself with confidence, the smile on your face, and the spirit you have about you.

Set goals that will make be you your best you. Set goals that you can achieve. Here’s my latest: Smile all day long even when I feel like screaming. I’ll let you know how that goes.

Cami Checketts is an author and exercise scientist. She and her husband are expecting their fourth, he’s praying for another boy. Her latest book, The Sister Pact, is in stores now. www.camichecketts.com

Drink More Water

2010-02-23T13:48:00.000-08:00

A new study found that drinking 16 ounces of water before each meal increased weight loss by 44%. Pretty interesting stuff. Read the study here.

I always have a glass of water on my counter and water bottles in my car and stroller.

How do you fit more water into your day?

What do you love about your body?

2010-02-16T09:17:00.000-08:00

I need some help, my friends. I'm speaking at a women's conference on Saturday and need to do a quick poll. So please share - What do you love (or at least like) about your body?

Thanks,

Cami

Tips from my man

2010-02-10T08:02:00.001-08:00

In preparation for a large speaking engagement, I asked my husband what his advice would be to women. He said three things that I have really taken to heart.

#1 - There is no perfect woman. Every man out there has a different ideal of what is perfect. Stop trying to be perfect. Just be your best you.

#2 - Have good posture. Throw your shoulders back and even if you aren't confident, pretend you are. A confident woman is beautiful.

#3 - Put a smile on your face. A smile transforms. It's very hard to resist a smile. Try a smile on, you'll be amazed how it will change not only people's reactions to you, but how you feel inside.

So there you go, straight from the man's mouth.

Please share any tips that have helped you.

Can fat hinder your strength?

2010-02-04T13:36:00.000-08:00

Does your diet really affect your workout?

"Canadian researchers found that when you regularly eat high-fat foods, the excess fat is stored within the muscles, slowing their fat-burning ability." (i)

"It's like carrying a backpack with 33% of your weight in it, but your muscles can't compensate for the extra work," Thomas Hawke, PhD, associate professor at McMaster University

So basically the more fat you consume the more you hinder your ability to burn that fat, even if you're exercising vigorously. Makes you think before gobbling that next Big Mac.

(i) "Wake Up Your Workout" Prevention, February 2010

Think Your Way Fit

2010-02-03T11:56:00.001-08:00

Can imagining yourself exercising actually produce results?

According to a Cleveland Clinic Study it can. For 15 minutes a day, 5 days a week, volunteers imagined exercising certain muscles as vigorously as they could. They strengthened those muscles by 15 percent. (i)

Isn't that amazing? Now I'm not saying you shouldn't do your regular workout, but this could be a good supplement. Next time you're running errands or waiting at the doctor's office, imagine up an intense workout. It could help.

(i) "Think about Exercising" Parenting Magazine, page 22, February 2010

Love Your Body by Brooke Parker

2010-01-30T15:34:00.001-08:00

Brooke Parker has written an amazing book on becoming the best you and feeling good about yourself. Win your free copy of Love Your Body

If you're struggling with body image issues or just want some great tips from an amazing dietitian and motivational speaker, this book will make a difference in your life.

Sleep (Or the lack thereof)

2010-01-21T11:01:00.000-08:00

Lately I'd rather stay in bed than go to the gym. Maybe not the smartest weight loss move, but if you're lacking on sleep you could be hurting yourself in more ways than being irritable.

You should sleep 7 to 9 hours a night. Here are the benefits if you do:

Fewer colds - rest improves immunity, too little impairs it.

Lower number on the scale - People who slept 7-9 hours had an average BMI of 24.8, almost 2 points lower than those who slept less.

Lower risk of heart disease and diabetes - those who slept less than 5 hours per night had a 500 times greater risk of high blood pressure and were 3 times likelier to have diabetes.

So don't skip your workout to sleep, but do go to bed at a decent time (easy to do with small children, haha), dim the lights before bedtime, avoid the TV and computer before bedtime, and try some yoga or meditation to help you sleep more deeply.

Now if I could just figure out how to keep my boys from interrupting my night's sleep, maybe I could make it to the gym!

"Sleep! It's Non-Negotiable," Prevention Magazine, February 2010, www.prevention.com

Don't be afraid of hard work

2010-01-11T09:59:00.001-08:00

"The only place that success comes before work is in the dictionary." Vince Lombardi

If one of your goal's this year is to lose weight or accomplish something else that is difficult and monumental, I have some advice. Work hard. Mediocre people can accomplish amazing things through hard work. Whatever your dreams or goals you can make them happen if you map out your plan and stick to it.

Often when I want to lose weight I tell myself I can do it, that's it going to be easy because I'm so motivated. But then I lose sight of that motivation and I get depressed and think, "Why am I doing this to myself?" But the truth is, it is not easy to lose weight or accomplish any other worthwhile goal.

Here's my tips for effective weight loss tools that are hard work but will make a difference for life.

1 - Push yourself with cardio - intervals (speeding up and slowing down) burn the highest number of calories. They are also one of the hardest things you can do. But honestly if you're just going through the motions on the elliptical day after day and aren't pushing yourself you're not going to see results.

2 - Variety - Your body gets used to the same cardio, weight-lifting routine, etc. very quickly. Change what you're doing and you'll get past that plateau.

3 - Lift heavier weights. It's been proven time and again that lifting light weights and performing numerous repetitions is ineffective. If you want to see results you have to lift a weight that challenges your muscle within 8-12 reps. Don't worry, you won't bulk up.

4 - Lift slower on the eccentric or lowering phase. Slow down as you lower the weight or lower your body into a squat. The eccentric phase is when you build strength without increasing size which also increases your metabolism.

5 - Don't starve yourself, but do be accountable for what you're eating. Write down what you eat. Focus on veggies, lean proteins, high-fiber carbs, low-fat dairy, fruit for a treat, and loads of water.

6 - Set one goal a month. Make a healthy change into a habit before moving onto another healthy fix. I write a goal a month on my calendar, then when I turn to a new month I'm excited to focus on my new goal.

Good luck with all your goals and keep up the hard work,

Cami

Weight Gain

2010-01-07T09:02:00.000-08:00

I had my first doctor's appointment yesterday and I haven't gained any weight yet. Happy day! I know I shouldn't have gained any weight at ten weeks along, but the only time I feel good is when I eat. So I'm eating far too often! Luckily, I can't eat sugar (makes me more sick) so at least I've eliminated the chocolate and ice cream consumption.

Do any of you have a goal to lose weight this new year? Even though I always tell myself that the scale doesn't matter and the only important thing is how I feel and how I fit in my clothes I still monitor that darn number on the scale. It is good to know if you're getting too far away from your happy number. Luckily for me, the scale is completely unimportant this year (as long as I don't break 200 pounds, which I did with my second son).

My goals this year are:

#1 - Have a healthy baby

#2 - Enjoy my wild boys and sweetheart

#3 - Polish and submit two novels (before the baby comes)

#4 - Serve More

I'm so proud of myself for finally writing some goals down. I'd love to hear your goals.

Be a Leader

2010-01-05T09:03:00.000-08:00

In spin class a few weeks ago I noticed if I sprinted with gusto, the other participants in the class would keep up. If I took it easy, they’d slow down as well. The funny thing about this? I’m not the teacher. I try to stay in the back row. There’s nothing wrong with using another person to help you push yourself, but why not be the leader yourself?

It's easy to say, well, I'm doing better than the lady lifting weights next to me, but that just degrades her and you. It's okay for someone else to be stronger than us. It's okay for us to have different goals. My challenge is for you to be the best you. Push yourself, improve yourself, and know that it doesn't matter what your neighbor is doing. It matters how you feel about yourself and what you're doing to reach your goals.

Every single body is different. I will never be a hundred pounds. That used to bother me. Now I love my tall, strong body. Please don't tear yourself down by comparing yourself to others and don't tear someone else down to feel better about yourself.

All you can be is your best you. Let's do that in 2010. Be the leader of your own life. Here's to all of you!

Win free books in January

2009-12-31T13:56:00.000-08:00

Hope you all have fun party plans and a list of New Year's Resolutions. This is the first year in longer than I can remember that I didn't have any resolutions - I can't push myself with fitness goals, I eat anything I can keep down so the dietary goals are gone (I inhaled a Wendy's double stack the other day, my boys were shocked and then they laughed and laughed), and I'm too tired to be productive with my writing. Wow. Sob story, eh? I really am thrilled to be expecting and I figure growing a beautiful baby is a wonderful goal this year. Please share some of your goals. I'd love to dream with you.

I'm hosting a fun giveaway of books throughout the month of January on my book blog - http://camicheckettsbooks.blogspot.com/2009/12/beat-winter-blahs-giveaway.html

Here's a list of what you could win.

January 2nd - 101 Gourmet Cupcakes by Wendy Paul

January 4th - Where the Wind Blows by Caroline Fyffe

January 6th - Guided By Him…to a Thinner, Not So Stressed-Out You by Julie Morris

January 8th - Chickens in the Headlights by Matthew Buckley

January 9th - Loyalty's Web by Joyce DiPastena

January 11th - Altered Plans by Rebecca Talley

January 13th - My Son, John by Kathi Macias

January 15th - Discipline Me Right by Mary Simmons

January 16th - The Sister Pact by Cami Checketts

January 18th - Counting the Cost by Liz Adair

January 20th - Methods of Madness by Stephanie Black

January 22nd - Altered State by Gregg Luke

January 23rd - A Tapestry of Spells by Lynn Kurland

January 25th - Women of Virtue by Jodi Robinson

January 27th - Torn Apart by Diony George

January 29th - All the Stars in Heaven by Michele Holmes

January 30th - Love Your Body by Brooke Parker

I wish I could enter!

Have a wonderful New Year,

Cami

Let's Get it Started

2009-12-22T12:55:00.000-08:00

The New Year is a-coming. Are you armed and ready with your resolutions? Every year I repeat my number one goal – improve my health and lose a bit of weight. If you share this goal, may I make a suggestion? Try strength training.

Why?

When you add strength training you bump up your metabolism and burn fat and calories even when you're reading stories to your babes.  

“Exercisers who added a total-body resistance routine lost more than twice as much body fat and four times as much belly fat as those who just did cardio workouts.” (i)

Unlike dieting, where you often see drastic weight loss that is put back on quickly, you’re less likely to regain lost pounds with strength training. It’s hard for your body to maintain dense muscle so you keep your fat-burners revving.

Here are the essentials of effective strength training:

1. Lift on each major muscle group twice a week. You can follow my blog to insure you're covering each muscle group or you can create your own schedule. My website – www.camichecketts.com - has a strength training guide and You Tube videos to help you get started. You can choose to do an all-over body workout twice a week or split upper and lower body and lift four days a week, whatever works for you. If you’re short on time, one day a week will show improvements in muscle strength and density therefore increasing your metabolism.

2. Lift slow and controlled. Two counts up, four counts down. Going slower on the down (lowering or eccentric) part of the move increases strength without increasing size. Very important for women who want to increase metabolism, functional strength, and looked toned. Don't rush through the moves or you're wasting your time. Focus on each rep and make it count. It is much more effective to do four reps correctly rather than rush through twelve.

3. Good form. Head in alignment with spine, shoulders down and back, abs in, bum tucked under. It's been proven that having good posture will make you look ten pounds lighter and facilitate quicker weight loss.

4. Challenge yourself. Don't use too light of weights. Many women fear they will bulk up from strength training. It's really hard to do that without testosterone or eating a lot of extra calories. You may weigh more if you strength train (muscle weighs more than fat) but you will be a smaller size and look immensely better - that to me is worth a higher number on the scale.

Strength training will make you look and feel thinner, but only if you lift heavy enough weights to challenge your muscles. By the end of an eight to ten repetition set the muscle you are working should be exhausted. Using light weights and lots of repetitions will make you feel tired and sore but it won't improve muscle density or strength and therefore won't increase your metabolism or make your muscles look nice and sleek. I recommend women begin with at least ten-pound weights and then work up as they increase in strength. If you're on a budget, buy exercise tubing, it's inexpensive and you can alter the resistance just by changing your grip.

5. Don't waste your time. Anything that focuses on a small muscle group (i.e. inner or outer thigh exercises, forearm exercises) is a waste of your time (unless you're ten percent body fat and training for Ms. Olympia). You cannot spot reduce - which means you can't work a certain spot on your body and burn the fat off of it. You can strengthen the muscle, but fat burns off all over your body and everyone has spots where fat loves to hang out. Don't waste time on a lot of ab curls either. It's good to do stabilization ab work to have a strong middle, but curls have been proven to be ineffective. Also, don't waste your time with a lot of expensive equipment. No matter what you see on television, most of those machines are a waste of money. All you need is a set of hand weights or bands and some good shoes so you can go on a walk, run, or bike ride.

Make strength training one of your top 2010 Resolutions. Your body will love you for life.

(i) “10 Flat-Belly Shortcuts” by Alyssa Shaffer, Prevention Magazine, December 2009.

www.camichecketts.com

Pushups - Love or hate 'em?

2009-12-18T09:36:00.000-08:00

I've been annoyed lately with the pushup. Every aerobics class I go to the instructor demands pushup after pushup. In the weight-lifting room everyone's slugging through chest presses and more pushups. Now don't get me wrong. I love pushups. They're a fabulous and challenging exercise. What annoys me is the overuse of the chest muscles. All day long women hold babies, type on the computer, do dishes, clean the toilet (yuck) and we lean forward - stretching the back muscles, rounding the shoulders, and strengthening the chest (the purpose of the pushup). If we don't balance with some effective strengthening of the back we're going to have horrific posture.

So by all means do your pushups. They're great. But don't forget to strengthen your back with seated rows, bent-over rows, and reverse flys and to stretch your chest (my favorite is to place both hands on an open doorframe and push my chest through the door). Strengthen your back, improve your posture, and you'll look and feel great.

Interval Workout

2009-12-15T10:57:00.000-08:00

With little time to exercise and far too high of treat consumption, intervals are a necessity for me this holiday season. It's possible to burn the same amount of calories in twenty minutes doing an interval workout as you would doing a steady-paced workout for forty minutes. But that's not all. After an interval workout your body burns calories at a higher rate for almost twenty-four hours. Also, there's been research that shows participants who included two-three interval workouts a week lost five times more body fat.

An interval workout basically means that you alternate pushing hard and going back to a moderate pace. Basically anything you can do that will increase your heart rate and get you breathing hard (add an incline, up the intensity, increase your pace). The key is to make your body work hard then give it a small break while you catch your breath. I like to time my intervals so I know I'm getting the best workout possible. I do one minute sprints followed by two-three minutes of jogging or I do a thirty seconds sprint, thirty seconds walk, thirty seconds jog. I repeat the intervals at least 4-7 times. You can time them however you like or you can just go on rating of perceived exertion and push yourself until you want to quit and then back off until you're ready to go again. I find the timing works well for me because I wouldn't go again!

How do you like to pace your interval workout? Have you personally seen the effectiveness of intervals?

Flat Abs

2009-12-11T12:55:00.001-08:00

I think most ab machines are a complete waste of your time. How dare I make such a claim when there are hundreds of ab products out there?

All I can say is the fitness companies are giving the public what it wants. Everyone is screaming for flat abs, so of course there are going to be products sold to meet that demand.

Here's the truth: Most of us have nice abs under a layer of fat. You use your abs all day long as a stabilizer and one of the best ways to train your abs to be flat is to think about holding them in throughout your day. But until we lose that fat on our abdomen with a sensible diet, challenging cardio, and effective weight training to increase metabolism, a million ab curls won't make our abs flat.

Am I saying you should give up all ab exercises? No. I'm just saying to focus on losing the extra fat and train your core with effective exercises like plank, side plank, bicycle, captain's chair (lifting knees while suspended in the captain's chair), and crunches on a ball (amazing that adding the ball makes crunches effective, but it does because of the instability of the ball). You don't need to spend a lot of money or a lot of time on your abs. Five minutes a few days a week will be enough to give you good core strength and make those abs beautiful when those last few pounds come off.

The Balancing Act

2009-12-08T11:32:00.000-08:00

From a new tip out of Prevention Magazine - Balance on one leg to improve core muscles. (i)

I love any opportunity to work my core without doing sit-ups. Here's how it works. When your body is unstable, your core muscles engage to keep you from falling. If you concentrate on holding them tight it will be even more effective.

So how do you take advantage of this instability? Do one-legged squats or add a glute press or knee lift to your lunges. Use a Bosu ball or wobble board for squats and lunges. Stand on one leg while you do upper-body moves or hold a light weight overhead when you do lower-body exercises. I also balance on one foot while brushing my teeth, cooking, or getting ready in the morning (not a good idea while applying mascara).

Any other ideas for throwing yourself off-balance?

(i) "10 Flat Belly Shortcuts" by Alyssa Shaffer, Prevention, December 2009.

Love Your Body by Brooke Parker

2009-12-03T17:57:00.000-08:00

Brooke Parker's first book, Love Your Body, has just been released. Brooke is an amazing dietitian. I've had the opportunity to listen to her speak. Her positive attitude and real-life approach made me believe I could be healthy and happy.

Here's a little information about her book:

Are you tired of dieting and feeling unsatisfied with your appearance? In this book, registered dietitian Brooke Parker shares secrets for developing a positive body image and creating your own customized eating plan. You'll also learn how to replace negative thoughts about yourself with positive, motivational thoughts.

With the tools you master in Love Your Body, the scale, the media, and your "skinny jeans" will no longer have the power to determine your mood or your life!

Topics include:

-Finding a New Relationsip with Food

-Honoring Your Hunger and Fullness

-Finding Your Own Healthy Balance

-Creating Healthy Expectations

-The Inner Dialogue

-Put an End to Worry

-Your Body is a Gift

-Eliminating the Physical Triggers

-Destructive Thinking Styles

-Pampering Activities

..and many more

Brooke Parker is a registered dietitian. She graduated from Utah State University with a degree in Dietetics. She currently works for USU's Student Health Center providing nutrition support for the entire student body. She specializes in Eating Disorders and has worked with this clientele for 8 years. She is passionate about helping women overcome eating disorders and body-image issues.

Brooke and her husband live in northern Utah with their three young children. She loves being a mother and all that comes with it. She also enjoys gardening, family vacations, reading, golfing, and snow skiing.

Brooke will be signing copies of Love Your Body at The Book Table in Logan, Utah - Friday, December 4th from 6-10 p.m.

Buy link for Love Your Body - http://www.amazon.com/Love-Your-Body-Brooke-Parker/dp/1935217372/ref=sr_1_8?ie=UTF8&s=books&qid=1259334484&sr=8-8

Cheerleaders

2009-12-01T12:56:00.000-08:00

I used to be a rah-rah. Yes, many years ago I donned a too-short skirt and my pom-poms and cheered my team to victory. Back in the days when cheerleaders wore cheerleading uniforms that covered all their sides. Our group of rah-rahs firmly believed we were supporting our team, their good luck charm. In our minds we were selfless creatures holding up the sidelines for the greater good.

To get you in the spirit of cheerleading, I have a couple of challenges for you today.

#1 Challenge – Be someone’s cheerleader.

How can you be someone’s cheerleader? Look outside yourself. It’s easy to find someone who needs a lift and make them feel good about themselves. It could be your child, spouse, sibling, neighbor, friend, or co-worker. Opportunities abound to build someone’s self-esteem. Kind words will never come around to bite you. Quite the contrary. You’ll find as you encourage and lift others your feelings of self-worth and happiness will improve.

#2 Challenge – Identify the person who cheers you on. First tell them thanks and second internalize their words.

I have been blessed with an amazing mother who truly believes I can do no wrong. Everybody deserves someone like that in their life. I hope you all have someone who makes you feel better about yourself. Many of us have the tendency to dismiss anything positive said about us. We blush and change the subject. It’s important to be humble, but at the same time you need to feel good about yourself or you won’t be able to accomplish all the good you could. Internalize the compliments you receive and use them to make yourself a better person, use them to make your corner of the world a better place.

You don’t need a short skirt to cheer your team on. Get out there and make someone feel good today.