Exercise Tip of the Day: Buddy Up
Let's face it, it is hard to motivate to get out whether it be to the gym or just out for a walk, etc. If someone is counting on you to be there to go at it with them, then chances are you will show up, and in all of my years of exercising and training I've learned, showing up is more than half the battle. So there it is: Get a Buddy and Show Up!
Need a starting plan??
PLANKS! Probably THE best core exercise out there and even better you need NOTHING except for yourself ! Start with 30 second plank holds and work up to 1 minute! Remember form is more important than time, drop to your knees/forearms if you need.
Lunges around the world: Forward, Side, Back, Side that counts as 1 round 5-8 rounds per side get deep into those lunges and press from those glutes!
Mountain Climbers: Hold a plank, knee pulls to opposite elbow, start slow, pick up your pace, cardio & core all in one! 20 each way
Back Extension: Lay on your stomach, anchor hips into the floor. Float your upper body off of the floor just a bit, feel your shoulder blades pull down the sides of your back towards your butt, support your upper body with your arms VERY LIGHTLY, keep back of the neck long, lift one leg up 1-2 inches, not trying to kick up, rather keep long and reach toes for the wall behind you, 8-10 reps per side finish with double leg lifts. You should feel the muscles surrounding your spine, not tweaking into the back. I LOVE these exercises....everyone focuses on Abs, but you need to balance yourself with back work and this hits the all important muscles surrounding the spine and low back, which is all CORE!
Remember "Exercise gives you endorphins, endorphins make you happy, and happy people don't kill people" Any parent knows then just how important exercise is! And yes, I just quoted from Legally Blonde, and yes you knew what movie that was from even if you were too embarrassed to admit it!
Tuesday, April 30, 2013
Go to Snacks for the girls
I've been told that I've been blessed with good eaters. I suppose that that is true. However, I can't help but think that my husband and I have much to do with the way that they eat. I grew up a picky eater and I have nieces and nephews who are picky eaters. I am determined to have good eaters. I've made all home made baby food, with the help of a few cook books, never fearing adding spices and actual flavor to their food. I'm often asked about what I give the girls so I decided I'd make a starting list of snacks. Here are a few things that I am almost never without and consider my go to foods for the girls:
- Organic Frozen Peas...why bother to even cook them
- Organic Sweet Potato/Yams: Peel, slice, little coconut or olive oil, in oven at 425 for 15-20 mins...yummy snack ( I also do this with parsnips (w/thyme &/or add salt to these after age 1 & butternut squash sometimes with cinnamon)
- Goat Cheese (spreadable is great)
- Seaweed Snacks...what a perfect slightly salty, crunchy, and uber healthy snack
- Almond butter
- Plain Yogurt, great for making dips or just plain 2 favorite dips: with apple cider vinegar and honey, and my newest love with nut butter and a dash of cinnamon and honey
- Frozen Mango, great as a snack, dessert, and for teething
- Avocado!! Talk about yummy and nutritious, perfect brain food
- Spinach/Kale seriously: blanch it, and mix with pear, depending on age of child mash/puree it, you can even add in yogurt (though dairy inhibits the uptake of iron so if you're goal is ultimate iron absorption, Id omit it) I've done this with strawberries, spinach, yogurt, froze it, called it a popsicle and it was a hit!
- Oatmeal use it for breakfast or to make homemade granola type bars. Overnight oatmeal is one of Blaire's favorite breakfasts
- Organic Cherry Tomatoes or any small variety
- Organic Apples
Friday, April 26, 2013
Entertainment for all
I LOVE to entertain. I've discovered that I'm not great at going out with groups of people, but I LOVE to have people over for great food, drinks, and of course my wonderful company! Last night we had a friend over, cooked a whole Mt Lassen Rainbow Trout, had winter squash puree, Balsamic Maple Brussel Sprouts, and of course wine! Sometimes its hard with the girls to get the food going, pay attention to guests, and them. Voila: Salt Painting...super Easy activity that Blaire did sitting next to our guest. Entertainment for all. Really cool way to show the absorbency of salt.
Dinner:
SALT PAINTING:
Make Designs in Glue on Paper
Cover glue with salt (I used Kosher)
Dip Paintbrush in food coloring,touch to salt, and watch it expand
Dinner:
SALT PAINTING:
Make Designs in Glue on Paper
Cover glue with salt (I used Kosher)
Dip Paintbrush in food coloring,touch to salt, and watch it expand
Why my daughters' tantrum is good for us all
The first time Blaire had a tantrum in public I felt a mix of emotions, sadness for her, for me, for those around us, embarrassment dread (how long will this one be?), and honestly amusement (ha, ha, everyone here has to deal with this as well)! As I've learned to work with Blaire through her tantrums, I have to be honest, I allow her and mostly encourage her to go through her spectrum of tantrum. There is all this information out there about how to curb or stop a tantrum, and as much as I can see why we would want to do that ( only so much screaming is tolerable), I wonder if that is truly the best thing for the child.
Toddlers are at a stage when they are learning constantly about everything. Until the age of 3, toddlers are mostly right brained, meaning that they don't utilize logic (left brain), which is why the experts say not to try to rationalize with a toddler under 3 when they are having a fit, as a fit is the right brain in control and they do not yet have the skills to transfer into the left brain/logic, and to try to prevent the tantrum/fit prior to it getting to thsi point. Back to point: Toddlers are experiencing more and more each day and expected to understand and do more and more each day than they are probably truly ready to take on.
Toddlers are Neanderthals. They want what they want when they want it and communication is null and void. They don't understand that moldy food will make them sick, or that it's 30 degrees out and too cold to wear a tutu and sandals; more importantly, they do not care about these minor details. They understand basic needs and desire, I'm hungry I need to eat, etc. We tell them No, for probably the 100th time that day and they loose it. Can you blame them? How many times and ways can you be told No before you lose it?
Why stop them from experiencing this emotion? Why stop the child from expressing his/her desire? Why not allow your child to show his/her will? I'm not saying give in to the child's wants (or allow dangerous behaviors). What I am saying is that I want my children to have opinions of their own, strong wills, determination, and the understanding that if you want something you should go after it. I want my children to know that just because you fail at achieving your goal one time doesn't mean you should quit trying. I want my children to have the confidence and strength to be individuals, leaders. Thus, I will not follow the pack in squashing my children's tantrums. I will allow them to express their emotions. I will hug and kiss them when I won't give in, and on those occasions when I realize that what they want really is not a big deal and I give it to them, I will acknowledge their strength, determination, and victory.
Afterall, isn't that the kind of person you want to take care of this world?
Toddlers are at a stage when they are learning constantly about everything. Until the age of 3, toddlers are mostly right brained, meaning that they don't utilize logic (left brain), which is why the experts say not to try to rationalize with a toddler under 3 when they are having a fit, as a fit is the right brain in control and they do not yet have the skills to transfer into the left brain/logic, and to try to prevent the tantrum/fit prior to it getting to thsi point. Back to point: Toddlers are experiencing more and more each day and expected to understand and do more and more each day than they are probably truly ready to take on.
Toddlers are Neanderthals. They want what they want when they want it and communication is null and void. They don't understand that moldy food will make them sick, or that it's 30 degrees out and too cold to wear a tutu and sandals; more importantly, they do not care about these minor details. They understand basic needs and desire, I'm hungry I need to eat, etc. We tell them No, for probably the 100th time that day and they loose it. Can you blame them? How many times and ways can you be told No before you lose it?
Why stop them from experiencing this emotion? Why stop the child from expressing his/her desire? Why not allow your child to show his/her will? I'm not saying give in to the child's wants (or allow dangerous behaviors). What I am saying is that I want my children to have opinions of their own, strong wills, determination, and the understanding that if you want something you should go after it. I want my children to know that just because you fail at achieving your goal one time doesn't mean you should quit trying. I want my children to have the confidence and strength to be individuals, leaders. Thus, I will not follow the pack in squashing my children's tantrums. I will allow them to express their emotions. I will hug and kiss them when I won't give in, and on those occasions when I realize that what they want really is not a big deal and I give it to them, I will acknowledge their strength, determination, and victory.
Afterall, isn't that the kind of person you want to take care of this world?
Activity for the kids
We have decided that our girls will not begin attending school until the age of 4, if even then. Ad a former teacher I have so much fun educating my children and truly forming an amazing bond with them. Part of this blog, I plan to devote to learning activities for young children. I will admit some ideas I have found on other blogs, remember from my own childhood, or just make up as I go.
Last week the girls and I made Jellyfish in a bottle! I believe I came across the idea on Pinterest (a mothers frenemy). It was such a simple task, and came out surprisingly well. We've been to the Ty Warner Sea Center to see the Jellies on a few occasions and have read about them in books, thus it was fun for Blaire to create her own. We followed up the following day with a trip to the Sea Center.
STEPS:
Cut a clear plastic bag, leaving a section together.
PLace a rubber band (I used one of teh small ones for the girls hair) around teh section that is still connected (this is creating the head)
Cut strips in the plastic bag (kid scisssors were tough to use; I had to guide Blaire with my scissors)
FIll the head with water (pull section open, leaving rubber band in place; seriously it took me a few attempts to really get it right)
Fill bottle with water
Push Jellyfish into bottle.
Add some Food Coloring (we used a little too much of the blue which ruined teh effect slightly)
cap off adn Voila, jellyfish in a bottle.
Holding up to the light really brings it out.
Thursday, April 25, 2013
Passing on a great article.
I'd like to pass on an article written by my boss, Pilates mentor, Master Trainer, and IM=X studio owner, Chanda Fetter, whom, will be teaching the largest Pilates Mat class in Phoenix, AZ next month (Sat. May 4) for National Pilates Day! If you can get there, I promise you will NOT be disappointed.
At Home Core Strength -by-Chanda-Fetter
http://www.healthyourwayonline.com/at-home-core-strength-by-chanda-fetter/
At Home Core Strength -by-Chanda-Fetter
http://www.healthyourwayonline.com/at-home-core-strength-by-chanda-fetter/
Give Daddy some credit
As a mostly stay at home mom I'm more often than not the person in charge of any and all things kid related. I'm also the one who has gotten the routine down to a near perfect science (ok, maybe it's more like a routine based on organized chaos). Anytime I have to be away and leave the girls with daddy for longer than 1 hour I find myself getting a bit anxious. What will he feed them? What will happen if Sloane has a meltdown? What if Blaire has a tantrum? What if what if what if??? I leave, I come back, and sure enough everyone is happy, healthy, and as much as I hate to admit it, better off than if I had stayed. I know this, I've always know this, yet why is it I get so anxious each and every time, it's not this hard to leave them with the nanny? I will tell you: Television.
Have you noticed the increase in the amount of programming relating to dads being primary care givers?? I mean Charles in Charge (yes that's what I call, what's his name) has a new show where he is again the man in charge of the house/child care, and I know there are a few others out there as well. I don't actually watch any of these shows (I find other IQ decreasing ones to watch), but I've seen the commercials or read tid bits in magazines, and I get the jist. "Ha Ha, look at daddy try to change a diaper, or use a baby bjorn, or make dinner, and use the stroller, feed the dog, etc" Why is this all so comical? Why can't daddies do these things just as well as a mommy? Hell, why shouldn't they be doing these things? It's sad to think that men taking care of their children is considered so odd and challenging that it is actually comedy?
Give Daddy more credit than that. Men are just as much parents as women. Men LOVE their children just the same as women. Your children will flourish if given the same opportunity to spend quality time with their daddy as much as they do with mommy. Daddies can bring a level of crazy that most of us moms fear; a level that will challenge and teach the kids in a unique way. So, STOP buying into the media BS that daddies are incompetent, STOP giving daddy a list of do's and don'ts, what to expe
cts, and how to's. Instead, let daddy do what daddies do best.... BE A DADDY! On his own terms, in his own unique and loving way. And by all means, take advantage of being able to have some YOU time, rather than Mommy time. I know I will.
Have you noticed the increase in the amount of programming relating to dads being primary care givers?? I mean Charles in Charge (yes that's what I call, what's his name) has a new show where he is again the man in charge of the house/child care, and I know there are a few others out there as well. I don't actually watch any of these shows (I find other IQ decreasing ones to watch), but I've seen the commercials or read tid bits in magazines, and I get the jist. "Ha Ha, look at daddy try to change a diaper, or use a baby bjorn, or make dinner, and use the stroller, feed the dog, etc" Why is this all so comical? Why can't daddies do these things just as well as a mommy? Hell, why shouldn't they be doing these things? It's sad to think that men taking care of their children is considered so odd and challenging that it is actually comedy?
Give Daddy more credit than that. Men are just as much parents as women. Men LOVE their children just the same as women. Your children will flourish if given the same opportunity to spend quality time with their daddy as much as they do with mommy. Daddies can bring a level of crazy that most of us moms fear; a level that will challenge and teach the kids in a unique way. So, STOP buying into the media BS that daddies are incompetent, STOP giving daddy a list of do's and don'ts, what to expe
cts, and how to's. Instead, let daddy do what daddies do best.... BE A DADDY! On his own terms, in his own unique and loving way. And by all means, take advantage of being able to have some YOU time, rather than Mommy time. I know I will.
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