Tuesday, December 31, 2013 • Vancouver, WA 98682
Every New Year, many people make resolutions. I am making a resolution too. I resolve to cut out most of the processed food this year. Resolutions to work out more. Resolutions to give up sugar. Resolutions to lose weight. Then by the time March rolls around, most of those people have given up and gone back to what they were doing before. But that doesn't make New Years resolutions worthless. After all, this is a new year and you have 365 days to make lasting changes that can really improve your life and health. So set yourself up for success. For example, Instead of saying tomorrow I'm going to give up sugar and never have another ice cream or cake in your life, make your change a little more gradual. Instead of a sweet every night for dessert, try having a yogurt or piece of fruit. Maybe a nice glass of cold water with lemon or mango. Or instead of dessert, a nice cup of tea with a good book and a warm blanket. Do this three times a week, then four times a week, then five times until you would much rather have the piece of fruit than a piece of cake. Your body gets used to things like sugar. So a gradual change is much easier to make into a permanent change. I plan to spend the whole year working on my resolution. Gradual change goes for exercise too. If you decide to exercise every day for an hour, you will soon have illness, family, soreness and a multitude of other reasons to not work out. So instead, maybe start with an exercise class three times a week. Then later add going to the weight room, start swimming, go on bike rides or something else. Make your exercise time as important as going to work. Whatever your resolution is, the big thing is to love yourself. For the most part, the changes you are resolving to change will change your life. These changes will give you health. You will have stress relief, sleep better, have more energy, look better, and be stronger. So remember, when you make this resolution, make the changes slowly and stick with it. In the end, this resolution will make your life better.
Wednesday, December 18, 2013 • Vancouver, WA 98682
I haven't posted on the blog for a while. I just haven't been feeling well. I've been tired. I've had stomach pain. Just not feeling good. I haven't felt well for a while now. Everything came to a head a couple weeks ago when I went into the hospital with severe pain. It turns out that is was a huge kidney stone. Kidney stones always seemed to be such a small thing to me. The reality is, kidney stones are a BIG DEAL. It's more than just the extreme pain. A kidney stone can damage your kidney and can cause infection. One of the best ways to avoid kidney stones is to drink water. It's such a simple thing and yet so hard for me to do. I've never liked drinking a lot of water. Not even when living in Arizona. But ignoring your bodies needs can really cause problems with your life. So don't ignore what your body says. First drink plenty of water. The easiest way to make sure you have enough is to take your body weight, cut the amount in half and drink that amount in ounces every day. So a two hundred pound person needs to drink 100 lunches of water every day. I have started carrying my britta bottle with me everywhere. I try to drink the whole bottle worth of water at least 4 times every day. Listen to your body and care for your body. It's the only body you have. Even a little thing can make a big difference.
Sunday, September 22, 2013 • Vancouver, WA 98682
Today is the first day of Fall. The perfect timing of weather, the wind is blowing and the rain is falling. Soon the leaves will be turning and falling. Also, with Fall, the kids are back in school and for me that means a full calendar with a multitude of different things. Running my daughter to school early for volleyball practice, picking my son up late after patrol. Then the Boys and Girl Scouts have started their meetings, rehearsals for the Christmas program have started and soon and so on. As a busy working mom it's so easy to get caught up in all the activities, every one is so important. But where does that leave me? Often, with so many of us busy working moms it means too little sleep and what is the easiest and fastest way to feed those little bellies. That can also lead to some bad choices made. First, us Moms need to remember, we are the glue that holds these families together. So we need to make sure to take care of ourselves. It may take planning and work, but we are worth it. I know the husband and kids will agree with that. With that being said, we need to get enough sleep every night. A least 6-8 hours is most beneficial. Second, we need to have time to ourselves to read a book, take a bath, or dance a jig. Take the time to exercise too. Take a walk, do some push ups, climb the stairs or hit a punching bag. Everyone needs some peaceful time for themselves. And finally, eat good food. There is so much being said about eating clean, but do you know what that is. Eating clean is eating food like great grandma ate. Fruit and vegetables out of a garden instead of a can. Bread made with things like flour, salt and yeast instead of high fructose corn syrup. And dinners put together with things other than dyes. Yes it takes more time, but isn't your family and your worth it? So plan your meals. Have fresh fruit and sliced vegetables on hand for snacks instead of chips and crackers. Organic Yogurt instead of ice cream.
Thursday, September 05, 2013 • Vancouver, WA 98682
When I first started this journey to health and life, I started by walking the kids to school in the morning. It has been difficult because of my going back to school, the kids going to two different schools that didn't leave me time to do it, and adding a new job. This week the kids are back in school and with my daughter playing volleyball, I drop her off early. So that leaves me time to walk my son to school. I have done that over the past two days. I can't believe how hard it's been. I have been working out a great deal in the water. Working on land has been so different. I tell my students in my aqua class that we don't live in water, we live on land so it's important to do both water and land exercises. This really comes to life for me right now. Doing just one type of exercise is NOT the key to health. Just as when it comes to food, variety is the spice of life. So as you go out in the world, do all kinds of things. Walk, hike, bike, swim, weight lift. Fill your life with every kind of activity you can and enjoy your activity. Enjoy your life.
Sunday, August 04, 2013 • Vancouver, WA 98682
Sometimes one of the best things to do for your fitness is to create a challenge. A friend of mine started a challenge for this month and I joined in. It's called ten down. What you do is choose three exercises. I chose sit ups, push ups, and squats. Each day you do ten of each, then turn around and do 9 of each etc. all the way down to one. By the time you get done you will have competed 52 of each exercise. There are two days off allowed each week and the challenge goes for the entire month. Wow, what a great way to challenge yourself to kick it up a notch.
Thursday, July 18, 2013 • Vancouver, WA 98682
This week I took my son to Cub Scout Camp. It was a Wonderful experience. One of the things I will remember most about this trip is the hike to the neighboring Boy Scout camp. I had hurt my knee last year and my ankle 6 months ago. Since my injuries I had fallen back into my past ways and have been a bit lazy in my work outs. I paid for it this trip. We were at the furthest camping spot from everything and after the first day of pushing myself so hard hiking everywhere, I was really sore. I had tight calves and other sore spots too. The third day of camping was the hardest. We hiked to the neighboring Boy Scout Camp. It started with a steep climb down, a mile hike across the deep sand dunes, then a horrendously long hike up a steep switchback trail up to the camp. It took twenty minutes just to get to the top. Even the boys were worn out from the climb. After that we walked for another three miles around the camp to see everything this place had to offer. My son kept looking to me saying how much his legs hurt. I let him know I was hurting too, but we would do it together. He agreed that we were tough. We kept walking one foot in front of the other and one step at a time. We completed the hike, hand in hand. This hike was REALLY HARD. But we survived. We may have been the last ones of the group, but we did it. Just that he kept going, even though it was hard taught him not to give up, even when it's hard. It also taught him about not giving up by my own example too. I could have sat down and I could have gotten a ride back to the Cub Camp. But I think he got a lot out of this by us doing it together. The next day I got to see him challenge himself in the obstical course. As we came to the fourth day of camping, I found that hiking around the camp from one end to the other became easier and easier. Now I'm home. I've been taking a day of rest to get the soreness out of my muscles, then I plan to keep pushing myself more. I'm not going to stop just because I'm home. By next camping trip, I intend to be at the front in the hikes instead of the end. It's never too late to start changing your future.
Saturday, July 13, 2013 • Vancouver, WA 98682
I was reading in my idea fit magazine about obesity in kids. One of the things it said was that due to the kids increasing weight their lifespan is going to be less than our own. I look at my own kids and as a Mom, of course I am always worried about them. Especially since I have battled my weight. I hope I have been teaching them enough about nutrition and how to cook good food for themselves. I Was watching Joel Osteen who spoke about a person he knew. He said that if we continue to act as we have it will continue to be a problem through generations. But if we stop and make a change now, that change is what's going to happen through those generations. It's so much easier to let them play video games and watch TV so I can get some work done. But what's easy isn't always what's best. Besides, I need to stay active myself. So this week we went for a long bike ride. This afternoon we are going swimming. Tomorrow we are going to camp where we will be hiking and playing. Yes, I would like to be lazy and relax but when it comes down to it, it really is much more fun, for all of us, to go swimming tis afternoon. On our bike ride a few days ago, we saw an eagle, a heron and a bee hive just like out of Winnie the Pooh. When we go to Scout camp we will do some star gazing, hiking and so many other active things. We will be building memories that my kids can share when they have kids of their own. I know money can be a problem with so many people. But it doesn't cost money to go on a bike ride outside of the initial investment of a bike. You can walk to the friend on the corner instead of call or text. Walk through a farmers market. Have the kids join you to rake the leaves, pull the weeds or mow the yard. Go to the local school and swing with them. These are the memories the kids will remember. These are also the memories that you will remember. And you will be helping to break the cycle of obesity.
Monday, July 01, 2013 • Vancouver, WA 98682
Today is July 1st. We are half way through the year. Where are you in your journey to fitness? Studies show that every new year people have their resolutions made and by March most of them have quit. If you always do what you always did then you always get what you always got. So if you want to be healthy, more active and look good, then why aren't you doing what you need to do to get there? Change IS hard. Yes, I will admit that. It really is hard to change. But you don't have to change your life all at once. Make little changes. Take baby steps. Add a fruit everyday. Add a new vegetable every week. Go to that Zumba class, then go again next week. Just get started and eventually you will find you have made that change. Now that isn't so hard, is it?
Friday, June 28, 2013 • Vancouver, WA 98682
The summer is officially here in Washington State. This weekend is suppose to get into the 90's. it's wonderful having the warm weather. We spend much more time outside enjoying the sunshine. After all, we spend 9 months waiting for sunshine to come out around here. As you go outside to garden, swim, bike or walk around the farmers market, be prepared. The warmth can really catch up with you. Long before you are ever thirsty you will be dehydrated. As you head out, make sure that you keep water with you. Make sure that you drink plenty of fluids. But remember, soda and beer can have a dehydrating effect on you. The caffeine and alcohol can make your dehydration worse. Your body is made to keep the status quo. You sweat to help keep your body cool but that also is a way to lose water from your body. So remember, water. Second, when you spend time outside, use a hat and use sunscreen. Nothing can ruin a beautiful day and several days afterwards, like a sunburn. So enjoy these beautiful sunny days and take care of yourself while doing it.
Sunday, June 23, 2013 • Vancouver, WA 98682
After class on Thursday I was talking to a couple in the lobby of the YMCA. He had several health issues and obviously his wife was worried about him. We talked for a while, I gave them a few tips and some encouragement. When I talked to his wife at class on Friday she told me that I had given him hope. He was trying to eat better and lose weight again. I always knew how much attitude affected success but this jumped out at me tis morning. One question I have is, would you talk to your kids or your spouse the way you are talking to yourself? We are so much harder on ourselves than anyone else. But then, no wonder we have such a hard time with that. You need to be kind to yourself. Realize that you are worthy. You are beautiful/handsome. You CAN lose weight. The other part is, stop trying. Just do it. When someone asks you how your diet is going tell them you are working on it. That You are learning new recipes and skills. And yes, everything is going great. Look yourself in the mirror and say, I am Healthy, I am Happy, I am Successful, I am Strong, I am determined, I am Focused, I am beautiful. Even if you don't feel that way right now, you will. Surround yourself with positive thoughts and you will have positive results.