Living Vicariously Through the Olympics

We've hit a lazy summer patch at our house - having a hard time getting motivated after vacation and would rather sit and watch the Olympics than get out and do something ourselves. It hit me that the Olympics (and other sporting events) are a selfless activity for us spectators as we cheer on and support others but aren't doing anything to improve ourselves. It's a great time to cheer on our athletes (those we know and love and those we wish we knew) but we're also living vicariously through someone else. So I decided this morning that I'd use the Olympics to motivate me and instead of just being a spectator I'd get out there and do an activity I wouldn't normally do. When I got home from my run I swam laps - Dana Vollmer I am not but at least I tried!

What about you? Does the Olympics motivate you to become a better athlete or just give you an excuse to sit on the couch?

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.

The Time is Now

"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.

Don't be afraid of hard work

"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

Be a Leader

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!

Love Your Body by Brooke Parker

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

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.

Self-Control

I often talk myself into making mistakes. It's easier to convince myself that I don't have any self-control. I can't stop myself from eating that bowl of ice cream (it's always nice to blame someone else. It's not me, it's my lack of self-control.)

From this day forward I am recruiting the power of positive thinking. I've got more self-control that I know what to do with. I believe that I can stop my fingers from wrapping themselves around that piece of chocolate in the candy dish and plunging it into my mouth. I can resist the urge to whip up a batch of cookies and bake whole wheat bread instead. I can stop eating when I'm full instead of busting. I can wake up a few minutes earlier and work harder at the gym.

I, Cami Checketts, have self-control. (And I have a great back-up plan when that self-control falters. I'm going to call my husband or one of my closest buddies and let them remind me that I'm strong!)

How about it, friends? Who's with me?

Worried about the weekend

Today is a whole new chance to be healthy.

Last night I struggled with wanting a bowl of ice cream, but I stayed strong. Drank a glass of milk with dinner to satiate the craving then brushed my teeth and chewed a lot of gum. My boys are always asking why I chomp on my gum so hard. Isn't that supposed to be a Mom line? Sometimes gum is the only way I make it through.

I'm a bit worried about this weekend. I'm traveling to Park City, Utah for a fun writer's conference with Utah RWA. The problem is two days of writing workshops, lectures, enjoying old friends and meeting new ones, and lots and lots of good food. There's a three-hour party devoted to chocolate. Very bad for Cami. Any suggestions on how to resist without being a party downer?