Exercise? Who has time?

With all the difficulties of raising children and somehow trying to find time to take care of ourselves and even exercise, it can be an exhausting task! Then with the rise of H1N1 and the seasonal flu who has time to exercise! I know it is hard! 

My girlfriend wrote this email to me recently and I thought it was so funny (and relatable to all of us) I had to share it. With her permission and names changed here it is. Enjoy. 

Amy is the Mother of 4 kids, ages 9 , 7, 4, and 2. Elle is the only girl. 

**

Elle  (4 year old) messed up her right foot Sat. night while hanging with the boys in the basement. I thought her foot was broken because of the way it looked, but it turned out to be just a bad sprain/crush of some sort– the kids were messing around with the stationary bike and her foot got caught. 

ER, sit and wait, wait , wait.

We’re in. 

X-rays– no broken bones.  Swollen, bruised. Tender. 

She did great– I kept her spirits up and we’re good. 

Okay- fine– we wrap, we ice, we haul her around all w/e because she can’t walk on it.

Monday comes.

Luke didn’t reset alarm and I’m running late. Elle is grumpy. Scramble to get kids thrown together, (I was to work in a different clinic that day), drop off kids (barely made it in time for their breakfast, whew– that would’ve really put us behind at home), inform teachers of her foot issue, “can’t bear weight yet. Needs to be carried  around, needs help to get up to bathroom,etc, etc.”  Totally sweating by this point from hauling both kids (heavy) up and down stairs with crutches — that is load! 

Fly to office, grab computer, run to other clinic- and get call as I am  walking through the door that “Elle can’t really stay at preschool/daycare because of liability of carrying her,”  (for staff) and I have to either get her crutches/wheelchair to cart her around.  (The word form the almighty manager.)  “Oh, okay……(pause…..pause….) ..I’ll figure it out…” 

Total melt down (didn’t know it, but PMS-ing …( as I figured out later) in front of a few co-workers— stress came out the eyeballs (embarrassing)  Okay- pulled together, made 100 calls to every pharmacy, pediatrician office, medical device place, finally called the ER at St. Francis where she was seen Sat.- sure enough- yes they have a pair.

Went to St. Francis took forever– (as does everything this day.)  Got it. Elle fit fine.  Gave her a brief in-service in crutch use— not great, but she’ll manage with a little assistance from her teachers.

Back to work, lost a chunk of time– but back in the groove. Computer problems (no access all day, but finally at 4pm I’m in; Way behind in work, charting, 70-some work e-mails I haven’t read; busy week ahead of me… with some classes, events for breast-cancer awareness, etc.  …..so, totally behind.

**

So, Tuesday:  What’s my problem??? Running late, again, (hard to factor in this lame-4-year-old-thing) Elle stubborn about using her ridiculously short crutches– sweating, literally, to get them both to their classes in time.

Nope. Didn’t make it in time.  

Missed breakfast this time– (guy teacher saw I was stressed and offered to help, Elle fell on way in as I insisted that she keep trying….), sat her down…”I guess, I’ll have to go find you some breakfast and bring it back for you., ” I said.   (As if I had time for that!)  — uh, oh….starting to feel overloaded again, but (barely) hold it together– time’s ticking, running late….gotta hurry.  Drop off Max (2-year-old) in his class, food waiting for him, thankfully.

Back to same clinic, only 1 RN in so far– supposed to be 4.  Back -up LPN from other side of clinic “pinch-hitting” for me– giving shot, forms, filling more syringes….with that look of  “where have you been, you’re late.”

Yes, yes, I know.  If you only knew how much effort it took me to get here—

 

 

 

 

 

Get a call from Erick’s (7-year-old) school—“he puked, you’ve got to pick him up.”

NO!   I can’t ….

Maybe Luke can drop everything and do it, he’s already out there, he has sick time.

PLEASE not this mama!

Call, call, text, call Luke’s main office # — he’s in a seminar or something out of the building and he’s not in his classroom- not available, not responding.  I guess I have to go.  (Even begged In-laws to help but they gave me several excuses…I knew Erick crashing on their couch was not an option– totally fine, just thought I’d check my resources.)

Okay, realize, I’m the only one– so, I needed to find back-up for clinic.  (Another RN had to leave to help her daughter deliver a baby, so, we’re going to be down two RNs in short order— is anybody out there??) Even though my stack of things to chart keeps growing.   Gave one gal a shot— knew I needed to head out….pronto.  Finally left.  Coverage coming.

En route- call from Erick’s school nurses office…”It’s been almost an hour since I called you…”

(Again, if you only knew what I’ve been through to find coverage for work stuff…you’d understand…. anyway. ) Apologies, …”coming from Prior Lake…” etc., etc— “be there in 5 min.”

Pick up Erick. from nurse’s office, get a talking to, she made remark about no jacket 

I wanted to scream at her, “Hey, my husband got him out the door this morning, I had nothing to do with that.”  

Kept that to myself.

Got out to car- “how do you feel buddy?”  “Not so good,” he said. 

He’s not looking good, he looks up, “I have to go the bathroom,” he said, ..”uh, oh— I just did.”  

NNNoooooooo!!!!!   He looks down, I look down— not good.  Yep…ran right down his legs.  Gross. He puked shortly after with the one bag in the car.  He’s a mess. The stench is bad, it’s raining.  Trying to breathe fresh air from the front of the car while sucking it out of the back side-venting windows.  PEEE—eeewwwwww!

Okay, stop at Walgreen’s pick up a few essentials like chicken noodle soup, more hand sanitizer, saltines, electrolyte solution.  Back to car– whew, it reeks in here- he looks sleepy– gotta get him home, cleaned up, re-hydrated and some sleep.

I was like two minutes from home– get a call from my sister, who was at work (we job-share).  She was covering the meetings, classes and flu-shot clinic nursing I left completely short-handed.  She said, ”got a call from Elle’s school while you were gone and Elle threw-up” while she and her class were at the pool (luckily she wasn’t in the pool because of her foot)  she hit the pool deck and crutches with her vomit. Nice. 

By this time— things are getting kinda funny— I can’t help but start to laugh at the grim circumstances motherhood has dished out to me today.  AAhhh, the joys of it all!

“Okay, I’m almost there, I’ll pick her up.”  LOL  

 Unbelievable.

 Grab her from manager’s room, she was cleaning up her crutches, haul her back up stairs to the stench-ridden-minivan…..totally surprised she didn’t say anything about the obvious aroma coming from the van, which held her sick older brother. 

Anyone else????   Just waiting for the next phone call.  

Seriously– I’m ready to take it all on…along with a glass of wine, cup of coffee (to fend off my caffeine headache that was creeping in from lack of supporting my cup-o- joe habit in the morning),  a little chocolate and diet coke and we’re good.

Strip the children down, bath them, cleaned up, crackers, buckets, laundry, chicken noodle soup, cleaned out car, shampoo small stains, back rubbing, nap taking, Only one more episode of throwing up in that first hour home— quickly passing stomach bug, I guess— everyone is totally fine.  

Whew.  What a day….or, saga of a couple of days in my life as a mother.

Today- they are home, but back to their lively demeanor- you’d never know they were even sick– too bad they couldn’t be back in school, but I took one for the team today– just to make sure they were fine.  They’re fine.

Work?  Nope– not much for this weeks’ earnings, unfortunately— but I guess that’s just the way it goes…some weeks are better than others.

Go Bananas!!

Someone sent this to me recently (I didn’t write it) and I just had to tell Fitness Mamas about it! Bananas! Amazing! I Read on…

BANANAS 

A professor at CCNY for a physiological psych class told his class about bananas. He said the expression “going bananas” is from the effects of bananas on the brain. Read on… 

Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.

But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet. 

Never, put your banana in the refrigerator!

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke. 

Brain Power: 200 students at a Twickenham school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system. 

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature..

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, “A banana a day keeps the doctor away!”

PS: Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe…polish with dry cloth. Amazing fruit ! 

Happy Living!

Lee

What is in the way?

I have coveted a writing desk for many years. Seeing them in catalogs or at antique shops I have often gushed, “oh I really want one of those!” You know the little desks with the fold down part just the right size for a laptop?

I found the perfect one at a garage sale and $40 dollars later I finally purchased my own beautiful antique writing desk. Just the right size for a corner in my office and with that cute little pull down part, my mind was zipping with excitement. The only problem was the desk wasn’t quite ready for use.

Well it wasn’t ready for my use.

So, it went into my garage and I began sanding away the old brown varnish. During the hours of refinishing I envisioned myself sitting upright at the desk typing quickly as the words for the final chapters of my book fell simply on the page. Day after day I returned to this image while the brown sawdust filled the garage.

I told myself I would start writing again once the desk was finished.

 

 

 

 

 

Finally two months later the desk was sanded, repainted, and adorned with beautiful new silver knobs. I carefully placed it in my office and stood back to praise my work.

“Ahhh. Now I am ready,” I said to myself, finally eager to get writing again. I walked towards the desk to gently release the little table and felt something stick. Tilting my head to look, I realized the paint had stuck in the cracks and upon opening the table ripped a strip off.

 

 

 

 

 

“No! I squealed! More sanding. More primer. More paint!”

 And, of course…no writing. It has to be just right!

 My point?

You have a writing desk. I know you do. We all do. Maybe your writing desk is what get’s in the way of you taking care of your body

The writing desk is those things that really get in the way of accomplishing our goals and dreams? Or what about what get’s in the way of you taking care of your body? Maybe it is even just YOU taking care of YOU! 

I work at an Eating Disorders facility and recently was having a discussion with a group of patients. The question I gave them was, “What are you waiting for to finally stop the behaviors that are keeping you stuck?”

Example, if my goal is to write then why am I not writing? Or if my goal is to have better body image then why do I read all the magazines about dieting and/or with unrealistic images? If my goal is to get fit and lower my cholesterol why don’t I exercise? Seems simple doesn’t it?

But those writing desks get in the way.

The answers from these patients were;

“I am waiting to feel it. Waiting to feel like I want to recover.”

“I am waiting until I feel better about my body.”

“I am waiting until I don’t want or desire it anymore.”

If those are your answers, you might always be waiting. You will finish the writing desk and then decide to paint the walls or get new carpet.

I think we (myself included) get comfortable in our discomfort sometimes. So much so that the other, (recovery, sobriety, body acceptance, or even just letting our voice be heard) begin to look too frightening! So what if the ahah moment never comes? What if the paint is never right enough? What if the number on the scale is never right?

Or

What if you just need to take that first step? Maybe it is just being aware that you are doing it? Maybe you need some accountability…someone to help you reach your goals?

I can’t write a book unless I start writing. I can find a million other things to do, but it won’t happen unless I write!

I want to encourage you to take that step. Stop painting your writing desk or waiting for your ahah moment.  

I would continue that courage doesn’t come without fear! Fear helps birth courage. When you are afraid, don’t run from it! Get excited because it is an opportunity for courage to overcome fear! But make sure you are looking at the prize! What are your goals? What are your desires? Then look at how you are using your time to get to those goals.

This morning I awoke early to write. I groggily stumbled my way into my office with my hot coffee in hand. I grabbed my laptop, told the little negative people in my head to be quiet, and began to write. Cozily sitting in my big comfy chair I found myself immersed in my writing. Out of the corner of my eye sat a beautifully new painted writing desk, and I laughed at the irony of it all. All that time wasted if I would have just sat down to do what needed to be done!

I encourage you to take that step. If you are struggling with something destructive in your life, take courage and get help. If you are longing to do something that makes an impact, step out and do it! If you are wanting to reach some goal but too afraid to take the first step,

Happy Living!

Lee Blum

** “I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who doesn not feel afraid, but he who conquers that fear.” Nelson Mandela

Teacher Arms

No offense teachers .

But, we all know what teacher arms are. You reach out to point at something and you feel the jiggle swish swish that is your skin flapping in the wind!

Well I have just the routine for you! My husband who is a personal trainer (www.outdoorfitnessclubs.com) designed it for me because,

1. I hate lifting weights

2. I refuse to spend more than 15 minutes in the “weight lifting” area. The men all groan and grunt and it smells like dirty fish!

3. I don’t want arms like Popeye …I just want them to be strong and less wiggly.

 

This routine is a way to really tighten up those arms and do it fast! I hope you try it out with me!

Do the routine in the following order, there was a reason why he designed it in this order. : )

Exercise                                                                   

1. Push ups (start full body, go to knees only when necessary   Reps: 25

2. Lat Pull Down (around 80-90lbs) Reps: 15 (make sure to ask someone to show you proper form on this one!)

3. Push ups  Reps: 25

4. Lat Pull Down Reps: 15

5. Push Ups Reps: 30

6. Seated Row machine Reps: 15

7. Up right row with curl bar (35 lbs) Reps: 15

8. Ball Squats against the wall (you are in a sitting position with the ball behind your back) with 12 lb dumbbells Reps: 20

9. Tricep pull down (approx 30-40 lbs) Reps: 15

10. Ball Squats against the wall with 12 lb dumbbells Reps: 20

11. Tricep pull down (approx 30-40)lbs  Reps: 15

**Muscles should be totally exhausted by the end of each set. If not, you must increase the weight you are lifting. 

Happy living fitness mamas!

Lee

Back to school workout!!

I found a new workout routine.

It was born among the aisles of Target. Yes, the land we call “Tarjjaahhh” or “Tarjjahh boutique”

I went innocently to purchase school supplies for my boys.

School doesn’t start for 8 more days and so I felt like I was ahead of the game. 

I meandered into the school supply isle with my crisp blue list in hand ready to spend a few minutes gathering pencils and paper for my boys. Oh how fondly I remember going to TG&Y with my Mom picking out my Garfield Trapper Keeper. Or my folders with Ricky Schroeder on them.

Well let me tell you, it is NOT that way in 2010.

Here is how it went down.

List says: 2 dozen #2 presharpened wooden pencils.

Up an isle down and isle up and isle down and isle. No #2 pencils…EXCEPT for Hannah Montana pencils that cost almost $6.00 for 10. 

I sigh and stop, looking at the list again.

10 doesn’t equal a dozen. Ok, try something simpler I think…2 Elmer’s Glue sticks small (6 gram). 

Wow…they sure do get specific don’t they! I start up again, sticking my head inside the cardboard bins, pacing up the isles down the isles, my heart beginning to beat faster and my brow beginning to sweat.

I walk all the way to the front of the store to “office supplies” and still no glue sticks.

I return defeated to the marker section, cart still empty. 

The list in bold black lettering screams, 5″ Fiskars.

Ok, I smile.

I know this one. It is scissors can’t get me you sneaky teachers. Why can’t they use the word “scissors?” (Ok, so I only know it because I asked someone last year when I was frantically searching for them.) Then it is 1box Prang watercolors. Not any watercolors, but Prang. And no, you can’t buy the Target brand dry ease markers. . You have to have 1 Expo set of 4-color chisel tip dry erase markers. And not a Sharpie…but a Green fiber tip marker. He needs a pencil bag without holes. The only pencil bags they have …have holes. ARGGGH.

Back and forth up and down I frantically search the isles imagining my boys in their 30’s sitting in therapy explaining their traumatic childhood, “Yes, Dr. she bought me the pink spiral bound notebook and everyone else had red. My markers weren’t the washable ones; my erasers had latex in them. She bought the ones with Latex!” My adult son says…his eyes wide in shock. And on and on he goes explaining his tumultuous beginning to school.

At this point I have circled the isles at least 15 times, my blood pressure rising, and my frustration erupting.

Someone help me please! I am lost in the land of school supplies and I can’t get out! 

Finally I find something simple.

The paper.  

The list says Wide Ruled I look down in my hand to see I have picked up the one that says, College Ruled. Another mom is putting paper in her cart when I inquire, “is there a difference between college and wide ruled?” I say with a laugh that clearly implies, “Who cares!” And she glares and me with a simple response filled with a paragraph of implications, “Yes!”

“Ok,” I say to the blue list in my hand. “That is it. We are done with this!!” And I frantically race my cart as fast as to get out of here! My body sweating, my head spinning. “This is madness pure madness!” I grumble loudly so all the other calm mothers hear as I crumple the blue paper up and stick it deep into my purse. 

Hmmmpf.

Top Diet Myths!

I found this article and it was one that I actually agreed with! Great information. I added another list to it…Top 10 reasons NOT to diet

enjoy!

Lee 

**

Top Diet Myths Exposed (from Real Age.com)

If you’re so committed to losing weight that you refuse to eat a baked potato for fear of eating empty carbs, you might be missing out on important nutrients and backing your diet into a corner. Open your mind to the truth behind these diet and weight myths and learn how to enjoy some of your favorite foods again.

Myth 1: Potatoes and bread are fattening.
Actually: It’s just the opposite. Starchy vegetables and bread (whole-grain bread, that is) are quality carbs needed to fuel every part of you, from your brain to your muscles. What gets you into trouble is how you eat them: Smear butter on a slice of whole-wheat bread or deep-fry potatoes and you can double, triple, or quadruple the calories.

Myth 2: Drinking a glass of water before a meal curbs appetite.
Actually: Yes and no. Water tames appetite if it’s incorporated into food, such as soup, or a thick drink, like V8 100% Vegetable Juice. Apparently, when water is bound to food, digestion is slower, explains Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman’s Diet.

That’s why women in one study found chicken-rice soup more satisfying than chicken-rice casserole and a glass of water — even though the soup had 27% fewer calories! One exception to this rule: It’s easy to confuse hunger and thirst, so if you find yourself craving something — but what? — drink a big glass of water and wait a few minutes. You may find that’s what your body really wanted.

Myth 3: Shellfish is high in cholesterol.
Actually: On the one hand, it’s true: Just 3 ounces of shrimp delivers more than a third of your daily cholesterol. But there’s a surprising flip side to this story: Shrimp is low in saturated fat — the kind that becomes artery-clogging bad cholesterol — and has a smidgen of heart-healthy omega-3s. In fact, University of Southern California researchers discovered that eating shellfish, such as shrimp, every week reduced heart attack risk by 59 percent!

Myth 4: The occasional burger and fries won’t kill you.
Actually: It depends on your definition of “occasional.” If occasional means every Friday night and then some, well, you may be pushing it. But if it means every few months, and you’re fit, and you’ve got good numbers (i.e., weight, waist size, cholesterol, blood pressure), AND you’re chowing down on vegetables, whole grains, nuts, and other nutritious fare most other days, hey, you’ll live. But few of us are that perfect. If you do occasionally indulge, offset the effects of a fat fiesta with a brisk 90-minute walk afterward.

** My own note here…I say Life is too short to not eat fries. Of course in moderation…but eat em and enjoy them!!

Myth 5: Women naturally gain weight after menopause.
Actually: While you can blame a lot of things on hormones (everything from acne to PMS), in this case, slowing down physically is far more likely the cause. Study after study has found that older women who exercise regularly and vigorously can maintain their figures.

Myth 6: Diet soda is worse than the real thing.
Actually: We all would be better off switching to water, diluted fruit juice, and green tea rather than drinking soda — diet or regular. Both types increase kidney and heart disease risk, plus they contain acids that erode tooth enamel, inviting cavities.

Final Fact (this one’s no myth): Maintaining your weight, waist, and body mass index at a desirable level can make your RealAge as much as 6 years younger.

 

***

And…I thought I would add a little bit to this article with my favorite article about why NOT to diet!!!

Top 10 reasons to give up dieting:

#10 Diets don’t work. Even if you lose weight, you will probably gain it all back, and you might gain back more than you lost

#9 Diets are expensive. If you didn’t buy special diet products, you could save enough to get some new clothes (at Hot Mama )

#8 Diets are boring. People on diets talk and think about food and practically nothing else. There is a lot more to life.

#7 Diets don’t necessarily improve your health. Like the weight loss, health improvement is temporary. Dieting can actually cause health problems.

#6 Diets don’t make you beautiful. Very few people will ever look like models. Glamour is a look, not a size. You don’t have to be thin to be attractive.

#5 Diets are not sexy. IF you want to be more attractive, take care of your body and your appearance. Feeling healthy makes you look your best.

#4 Diets can turn into eating disorders. The obsession to be thin can lead to Anorexia, Bulimia, bingeing and compulsive exercising

#3 Diets can make you afraid of food. Food nourishes and comforts us, and gives us pleasure. Dieting can make food seem like an enemy, and can deprive you of all the positive things about food.

#2 Diets can rob you of energy. If you want to lead a full and active life, you need good nutrition, and enough food to meet your body’s needs. And the number one reason to give up dieting:

#1 Learning to love and accept yourself just as you are will give you self-confidence, better health, and a sense of well-being that will last a lifetime!

what matters?

There has been little self-care going on in my house this week, which is why I am writing this.

Just to honestly let you know.Too busy…just too busy! 

No matter how much we try to be put-together-organized-exercised-mothers…life throws us curve balls. 

Too much going on at work…too much going on at home…not enough sleep…not eating well…you know the drill. The slow fade. I do it too!

In the middle of all of this, a family we know well lost their 14 year old unexpectedly due to a hidden heart condition.

And what matters comes into perspective.

People are what matters. Relationships matter. Life matters.

Love matters.

Go hug your kids, your spouse, and your neighbor.

I will too

Happy living!

Lee

Body Type?

Hello Fitness Mamas! Normally I would be at the pool, but it is 58 degrees today in Minnesota! Can you believe it! So, I am here writing to you and almost ready to turn my heat on!

Anyway – recently I was asked to write about specific fitness/body type stuff…you know stuff like; how to fix teacher arms, muffin tops, and other problem areas. I am more than happy to write further into this subject as long as you all remember a few ground rules:

1. No one in this world has a body with out areas they don’t like. (the goal is to reach for Body Love and Body Acceptance and exercise to honor that body)

2. Having the perfect body will not solve all of your problems. (or really most of your problems)

3. Moderation moderation moderation!

That being said, I thought I would begin with a specific article on body types. And I would love to claim the writing of this article, but actually my husband wrote it. He is a P.E. teacher, Personal Trainer and owner of www.outdoorfitnessclubs.com. I hope you enjoy it! And check back soon for my “teacher arms” post (no offense teachers ).

Happy Living! Lee

***

Somotypes

Q: I overheard a trainer talking about a person’s “body type” and that you want to make sure you’re training for the correct one. How do I know what “type” I am and how do I train for it?

A: Realizing which body type you are may initially be good or bad news but at the very least having a better understanding of which type you are, will help you optimize your workouts and maximize your results. Without knowing which one you are, you may be exercising for the wrong type leaving you frustrated with your results.

In the 1940’s a Psychologist by the name of Dr. William Sheldon introduced a theory on body types. He asserted that most people fall into one of the following three-body types called Somotypes. Some folks might have some traits from two, but for the most part people will predominately fit into one of the three Somotypes.

Here are some general characteristics of each Somotype:

1)    ECTOMORPH- This body type is characterized by tall slender muscles. This is the tall, thin individual with little body fat. This person seems to have a metabolism like a rabbit; no matter how much they eat they seem to never gain weight. These people tend to be the long distance, endurance athletes. This person also has trouble building muscle mass.

2)   MESOMORPH- This is the body type everyone else tends to want. They gain or loose very little weight. They can easily gain muscle with only moderate weight lifting. These are the natural athletic looking bodies.  The only disadvantage here would be complacency.  Some folks with this body type may look great on the outside but be physically defunct on the inside because they aren’t eating or exercising appropriately.

3)    ENDOMORPH- This is the body type characterize by large bone structure. They tend to have a round or pear-like body shape. These people are naturally strong but also have difficulty keeping the extra pounds off. They can easily become overweight when they are not eating healthy.  These are your football lineman, shot put throwers and heavy lifters.

Now that you have a clearer understanding of which body type you are you will want to make sure you are exercising and eating to optimize your results for your particular Somotype.

Ectomorph recommendations:

Exercise: In general you want to do less cardio Ie. (There really is no need to do more than 30 minutes 4x’s a week for this body type) and more heavy strength training. When I say ‘heavy,’ I mean doing three to four major muscle groups with more weight and less reps. Figure out a weight you can lift with good form no more than 6-8 reps. You should focus on doing Squats, Bench press and large back exercises like Lat pull downs and the seated row machine. You should do your upper body exercises twice a week and lower body twice a week allowing at least 48 hours of rest in-between.

Diet: In general you want to eat 5-7 smaller meals a day. Increase your total caloric intake by another 700-1000 calories a day. Fat intake can be up to 30% of your total caloric intake. (Try to keep this from unsaturated fat sources)  Ie. Tuna and vegetable oils. More complex carbohydrate like potatoes, pasta and wild rice are great too.

Mesomorph recommendations:

Exercise: Aerobic exercise 5-6 times a week with moderate weight training 2-3 times a week. This is the body type most body builders would have so obviously train accordingly. A full body routine involving moderate weight lifted with good form for 10-12 reps is sufficient. Don’t allow yourself to be one of those people who look great on the outside but is falling apart on the inside. If you don’t use it, you will loose it!

Diet: Here is where most Mesomorph’s become lackadaisical. Remember, if you want your body to perform at it’s maximum potential and top energy levels, you must make healthy food choices. In general, strive to eat more vegetables and fruit and less red meat. White meats, fish and nuts are an excellent alternative protein to red meat.

Endomorph recommendations:

Exercise: In general you want to do less heavy lifting and do more reps with less weight in order to help lengthen your muscles. Take less time in-between sets. (Only 30-45 seconds) Most endomorphs already tend to have excellent leg strength due to carrying around a larger body mass. Stick to more upper body lifts in the weight room and keep your main focus on cardio. Endomorphs have the greatest need for more cardio than any other body type. Ideally, you want to do cardio exercises 45-60 minutes 5-6 X’s week.

Diet: In general more water, more fruits and vegetables and less carbs. Eat five to seven smaller meals a day to prevent over eating and to help maintain a higher metabolism. Try to eat your complex carbs (potatoes, brown pasta, spaghetti) by lunch and stick to more proteins later in the day.

In conclusion, remember most people predominately fit into one of these categories but can still overlap into the other two. Use this information to help guide your workouts and diet in a more appropriate direction to help maximize your results. Not to dictate the way you have to work out and eat every day.

For the Health of it!

Chris J. Blum MEd, CSCS
www.outdoorfitnessclubs.com

Sweet Spot

The sun is barely up with me making it’s slow presence into the day. The air is crisp and fresh as if it is the first day ever made.

I begin to move my legs, to run down the soft pavement, cradled by the enormous pine trees who are leading the way. I place my ear buds in my ears and the sounds begin to awake my soul with sweet and rich vibrations touching every part of me that was sleeping a mere thirty minutes ago.

I run slowly, letting the breath settle into a cadence as my body creates a natural rhythm. I run through the streets here in Georgia where I am visiting my in-laws, my birthplace, and the state where I took my first breath.  

(we are here in an amazingly beautiful place called “Serenbe” which means…”Be Serene”. You can check it out here at www.serenbe.com)

And I am reborn.

I am awakened by the sweet smell of pine. I am delivered into the soft touch of the wind. I am brought forth by the movements of my body.

I am alive. 

I turn towards the path flattened only by those who have run or walked before me, and with the morning sunlight as my guide I envelope myself deep into the forest. Nature’s mulch is so soft beneath my feet; the birds fly without hesitation or awareness of my presence right in front of me.

And I run. And I cry. 

I cry because I am alive.

I cry because of the beauty.

I cry tears of joy because what I am describing is  why I run. I don’t run because someone tells me to, I don’t run because of a hope for a certain body type, I don’t run to achieve running. I run because it awakes me, it refreshes me, it connects me with God.

I run to live and today I am reminded of the pure organic and sweetness that is running.

This, fitness mamas is why I arise early to tie these shoes. This is real and my body, my mind, is here in me, and connecting with every breath, connecting me with every step, connecting me to my Creator.

This is why I run.

This is heaven.

May you also find your heaven that makes you feel alive too! You can find your own sweet spot, maybe for you it isn’t running (although fore me it is!)  We all have our own sweet spot! I would love for you to tell me what yours is! 

Happy Living.

Lee 

 

My husband and oldest son enjoying their own, "Sweet Spot."

The Pool…

She walks across the hot pavement in her barely there white bikini, strings holding the sides together, triangle pieces of fabric almost covering her plump lively breasts.

And you hate her.

You watch her; you examine her, and you long to find a stretch mark somewhere.

“She must be the nanny,” you heckle to your girlfriend who like you is sitting fully covered in a towel.

The shiny large diamond on the white bikini clad girl’s ring finger ruins you’re self-soothing and you are once again feeling “less then.”

***

I know you have been there. I know we all have at times. But why dear ladies do we do this? Why do we spend our summers at the pool scanning and scoping comparing and despairing?

What do you say we stop it? You don’t know her story…I bet she has one? You don’t know what she is like…maybe she is the nicest person you could ever meet? But we women (myself included) can be so judgmental. And it all is out there for us to judge when we visit the pool.

I am asking you to ponder two questions…why do I spend my time at the pool comparing? Why can’t I love my body JUST THE WAY it is…flaws in all?

You see, that girl in the bikini, she has flaws and insecurities too. Maybe it doesn’t look like it, but she does.

We all do!

Why don’t we as women try a different tactic? Smile…introduce yourself…say hello! Look her in the eye and notice what beautiful eyes she has and stop comparing bodies. God has made all different kinds of bodies. All are beautiful in their own way. 

I noticed myself doing this a few years back and realized how un-fun it was making my pool experience. So I challenged myself to two things; 1. Be friendly 2. Look people in the eyes.  

I now consciously make an effort to spend my time at the pool talking with people, playing with my kids, and looking at people’s eyes. Then I don’t waste my time comparing my body to others! Some days it works better than others, but most of the time it works really well! 

The other day I was walking by a woman who was sitting alone on a chair looking about…she kept looking at me. Maybe she was looking at the pads in my swimsuit bra to make it look like I had boobs…maybe she was staring at my other parts that I don’t like, my mean inside voice said.

I stopped the thought. Told the thought to be quiet. Then I said to the lady, “Hi! How are you?” 

She looked at me kind of crazylike…with eyes that said, “Should I know you?” I didn’t care. I just wanted to be friendly.

So, help stop the madness. Let’s love each other. Let’s love our own bodies and stop comparing it to others! Let’s have FUN at the pool! Walk around in your bikini and stand proud! Who cares about your flaws…you are alive, in the sun, enjoying life!

 Let’s all join together to stop the comparing game! We can do it!

Happy Living!

Lee