Enjoy the Season

Things have been crazy at our house and we aren't eating very healthy or working out as regularly as we should be. Tis the season for craziness, lots of love, and yummy cookies. I thought I'd share a few tips to keep us all happy and energized throughout the season.

1- Only eat something if it is truly a Christmas treat. Just because they make Oreos with red and green filling does not mean they're an exclusive Christmas treat, but Aunt Abbie's peppermint dessert? That's worth savoring.

2 - Turn on Christmas music and dance. My boys think Mom spinning to the Nutcracker is hilarious.

3 - Go ice-skating, sledding, snow-shoeing, or cross-country skiing. Try out a new sport, the variety is great for improving physical fitness and the challenge is wonderful for your mind.

4 - Go for a walk outside. When the temperature is below 50 you burn more calories - it's worth it to freeze the tip of your nose but if it's so cold your eyelashes crystallize you'd better take it to the treadmill.

5 - Bake your favorite treats, have a sample, then take them to all the neighbors. The visits will be more fun than the baked goods.

6 - Enjoy your family and forget about everything else. Play with your kids. Read Christmas stories and thrive on their childlike joy. Snuggle up with your sweetheart and burn some calories kissing in front of the tree.

7 - Focus on the Savior and following his example of love and service, the real reason we celebrate this blessed holiday, and the joy will continue throughout the new year.

 

Merry Christmas!

Vacation

We made it home from California. The beach was fabulous! My big boys taught me how to boogie board. Well, they tried to teach them, then my husband started just throwing me onto the waves - saved everyone a lot of time, very fun for me, and a great workout for him!
I hope you're all having a wonderful summer! Are you doing any big trips or just happy to relax at home for a minute?

Guest Post - Hot (Sweaty) Mamas

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

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?

Don't Give Up

"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

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!

Balance

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?

No Excuses

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?

Get Healthy as a Family, Dance!

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!

Mom's exercise benefits the entire family

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.