More Tips For New Moms (Or Not-So-New Moms)

Number 1. Tell yourself that working out each day (or most days, at least) is not an option. I have said this previously and it is so important to remember. So get out that "to do" list and write down "work out!"

Number 2. Know why it's so important that you work out in the first place. There are several reasons and many of them have nothing to do with being skinny or losing weight. They have more to do with how you feel and how you will feel for years to come, and how healthy you are and how healthy you will be for years to come. (Living a healthy lifestyle now could be the difference between having cancer when you're 40 or not having cancer when you're 40.) Keep reading this week for an exhaustive list of reasons why you should make exercise a regular part of your lifestyle.

Number 3. Get creative. I used to make up work outs that I could do in the backyard (and still sometimes do when the heat isn't too overbearing), utilizing the porch step to lunge on, jump squat on, incline pushup on, tricep dip on... Your workout doesn't have to be something you've seen or done before. Use your surroundings. Most likely, if your breathing gets heavy or you feel some muscles moving, you're doing something right.

Number 4. Get your child involved. Race him down the street. Hop on his little scooter while he peddles his tiny tricycle. My husband gets his upper body work out by lifting our 2-year-old into the air over and over until his arms give out. On days when our newborn wants to be held, held, held I will eventually get over my frustration and use the holding time to give my legs a work out. Usually the motion of me moving puts her to sleep anyway. What a deal! So hold her tight and do some squats...maybe it will work for you too!

Number 5. Get focused on your children's needs. This will manifest itself in your life as well. They don't need to eat junk 24/7, and you wouldn't let them (I hope). You don't need to eat junk 24/7 either, so don't let yourself!

Have a great day everyone! Keep reading for more tips!

Busy Weekend

Besides having a newborn and another child to deal with things have been pretty busy around here. My step-sister recently got married and so we have been out-of-town for one wedding event or another recently. I ate some really awesome cake at her reception (just one small piece, although I probably would have had more if I wasn't chasing Carver around the room and trying to console sleepy Emma) and then came home to an actual compliment on my body from my husband! I don't get those often!
I have been working very hard to find the time to get quick but intense workouts into most days and eating healthy when everyone else isn't so that I can build my body back up to where it was several months before getting pregnant. We all know it's not easy to do with work, playdates, cooking, cleaning (and that list could go on and on and on), so it's nice to get complimented on the dedication and hard work once in a while.
But even if I never heard another nice comment again, I would still do what I do. It's my time for me. It's my time to do something good for me, to take care of me. If we sacrifice our own wellbeing for too long, it will eventually affect other aspects of our lives in a negative way. We don't want that, now do we?

Spend time being good to your body today. It deserves nourishment and care just like the children do!

Oh My Gosh

I think I now know what a sedentary person feels like when they first begin working out.

When you're pregnant you don't so much worry about the abdominal area in your workouts anymore. Now I'm back to square one and starting from scratch. I just worked my legs and then the abs that are currently non-existent. Man, was it tough! Seriously, it pretty much sucks to work so hard and feel so strong and then to come back only to find that all your hard work is long, long gone because you have about zero strength left in that area.

That is why it also sucks to hop on the exercise bandwagon only to jump off a few weeks later...and then another few weeks later decide you want back on again. You have to start all over again. It may feel easiest to give it all up for a time, but you'll find that the hardest part is really beginning all over again!

Don't feel discouraged if you don't feel very strong yet or if it all seems like too much work. Trust me, it's worth all the work. In the end you'll feel like a million dollars and have the satisfaction of knowing that you did it all yourself. And know that you're not alone. I may have my strengths but currently, my abs aren't one of 'em! I begin instructing and training again in about two weeks. Therefore, my strength and endurance have some major improving to do between now and then! Let's hang in there together!

Amanda

About Those Abs...

So many, many women ask me how to get great abs (or a toned core or a flat stomach or however you want to look at it). Most of those same women believe that if they do a million crunches every single day then the most logical outcome will be killer abdominals. However, that's not exactly the case. It's actually probably easier to do that and hope for the best than to do what I'm about to tell you. I know, I know. I wish it could all be easy.

Here's the thing. If you want a great stomach you must eat clean. Super clean. If you can pinch an inch or two you're not going to be able to see whatever abs may be under there. So even before you begin your rounds of crunches you need to start eating healthy items in healthy portions. If you haven't shed the fat that is around your waist then all those crunches (which will build muscle under there, yes) will possibly make your waist look bigger before it looks more toned. Crunches will not decrease the amount of fat around your stomach. So the muscle that is built underneath that fat layer will simply nudge it outwards somewhat.

That does not mean that you should swear off crunches. No! Crunches are amazing, but you must couple abdominal exercises with clean eating (And by that I mean several small meals a day which include brown rice, sweet potatoes, whole wheat pasta, lots of vegetables, fruits, nuts, and lean meats. Cut way back on sweets, junk, fast food, and soda.) and cardio. Cardiovascular exercise will help your body to burn off the fat that is unnecessarily hanging around on your midsection.

When women overeat or eat more calories than they burn the extra calories tend to turn into fat around our stomach and thighs. This is the area where our reproductive organs are kept and so our body naturally wants to cushion them for extra protection. So know that you're not alone and that it is natural. But that doesn't mean that you can't control how your body looks and feels.

I hope this clears up some questions you may have had about how to get a great stomach. It is bathing suit season, after all, so I know that many of you are wondering how you can improve the way your body looks this year. Ultimately, you have control of your body. No other person and no excuse does. So take control and remember, the key to great abs is:
First, super clean eating.
Second, cardio (some moderate, some intense...keep changing it up so your body is challenged).
And third, abdominal exercises.

Good luck! Let me know how it's going and feel free to ask questions!

Amanda

Coming Soon

I said on my myspace bulletin that I would have an abs blog post coming for you soon, and that is still true. I've been away for a couple days visiting my dad for Father's Day (the first time ever that I spent it with him!) and am getting back into the swing of things at home today. I will have it up for you soon!

Have a great day!

Amanda

Busy Schedule? No Excuse!

Ok, so I know that's a little harsh, but it's true. We all have the same hours in a day and somehow plenty of us manage to work out in that day. But now that I have two very young and very needy children I understand much, much more how moms can become overwhelmed and find it hard to make time for a workout. When my kids are napping I always find myself weighing the options of how I should make use of that time. Should I shower? Should I clean? Should I work on my blog? Should I work out? Should I water the flowers? Should I REST? I can never get all of them done and so I understand how challenging it can be some days. When I do work out, though, I always feel so much better. I've spent some quality time on myself, I feel more energized, I feel stronger. You may regret NOT exercising, but you'll never regret the time you spent keeping yourself healthy.
So today I wanted to share with you a few tips that I have used myself to help you get some exercise in even with busy, busy schedules.
~Write it down on your to do list. It's not an option of whether or not you do it. It has to be worked into your day. Period.
~It's ok, and actually beneficial to keep it quick and simple. Do a set of lunges, rest for 30 to 60 seconds. That's it. Begin your next set. (In other words, don't rest for five minutes in between sets!) OR do a set of lunges. Immediately do a set of bicep curls. Immediately go back to lunges. This keeps your heart rate up and you burn more calories and improve your cardiovascular fitness. OR if you're only working upper body, do cardio intervals between sets. Do a set of chest presses, then do a minute of jumping jacks. Do another set of chest presses, and this time jump rope for a minute. You see what I mean.
~If you have a favorite show you like to watch and you still haven't gotten your workout in for the day, work out DURING your show. I know, it doesn't sound like much fun but you WILL feel amazing afterwards! It'll be one extremely productive episode of Grey's Anatomy! Two days ago I worked out while watching Oprah. Did I regret it? Of course not! But I would have regretted watching it from the couch.
~Involve your family. This is probably the easiest to do. If you are a stay-at-home-mom it's challenging to get time to yourself. Instead, strive to get active with your children. Ride bikes, go for a walk in the neighborhood or on the beach (you can look for shells, sea glass, and crabs), play tag (this will REALLY get your heart rate up), climb trees (seriously, I still do it), go swimming, go hiking, go surfing, go kayaking...the possibilities are endless.
It's easy to make excuses. Anyone can do that. But be above that. Do you truly desire to be fit and healthy for life? If so, excuses won't hold you back. If so, you'll do what you need to do in order to get there.

It's a beautiful day here in North Carolina. Enjoy it!

Let's See What You Can Do!

Ok, today I have a challenge exercise for you. You're gonna love it, I just know it! This is one of my favorite exercises to use in classes and with clients. I learned it from a guy I worked with at fat camp and have used it ever since.
It's very simple. Begin in pushup position. If you can only manage knee pushups right now, that's fine. But try or try to work up to regular pushups. Do one pushup. Then, push back onto your knees, raise your arms overhead and perform one military press (or shoulder press or overhead press, whatever you call it). Go back to pushup position and perform two pushups, followed by two overhead presses. Three pushups, three presses. Four pushups, four presses. Don't stop to rest in between. Keep going at a steady pace until you reach ten. Sound easy? Try it. Then let me know how easy it was. :-)
If you only do one thing today, do this! You'll work mainly your chest and shoulders in a way I'm sure they aren't normally worked. Have fun!

Can You Believe This? I Couldn't.

A month or so ago I read an article on The New York Times website that referred to a Canadian study that had been done on cancer survivors. Apparently, those who have fought cancer once and survived aren't changing their unhealthy habits to healthy ones after being diagnosed! What?? That's like those people you see wheeling their oxygen tank into the smoking section of the restaurant and lighting up along with everyone else at their table.
Maybe these survivors think that if they have fought it once and came out successful then they can easily do it again without needing a change in their lifestyle. They don't really need to put in any extra effort, do they?
I've seen this also in some (notice the word some, and know that I have actually known these people) people who have received gastric bypass surgery. Doctors, I hope, explain to them how and why they must change their eating and exercise habits if they want their surgery to remain a success. And yet some receive this surgery and stay just as unhealthy as they ever were. They may be slowly gaining the weight back and therefore not notice. Or they may stay more thin for awhile but unfortunately, skinny does not equal healthy. And often, these people balloon right back up to their original size. The quick fix just didn't work out.
Fortunately, I had the opportunity to meet a couple from Texas recently who have implemented healthy choices into their lifestyle as a result of cancer scares. (They have made me proud!) Determined to live long, healthy, and happy lives together, they now eat fresh, organic, nutritious foods at most every meal. They now take their health seriously. But they also seem as though they enjoy taking it seriously. It's not a burden for them. Instead of dreading those same old veggies or trying to cut calories, they simply explore their options, choose wisely, and creatively have fun preparing and savoring each delicious and God-given meal.

Most of us know by now that as we exercise we are lowering our risk of many types of cancers, including colon and breast cancers. Another interesting fact many may not realize is that if we are diagnosed with cancer, overcome it, and then take up exercise we have a lower risk of cancer recurrence and a greater chance of living a longer, stronger life.

So why do we, the young and disease-free, care about any of this? Because what we do now determines what becomes of us later on. I am here to prevent each of us from one day saying, "I should have..." or "If I had only..." Choose what you know is best NOW...today even. And we'll have no life-altering regrets later.

Interesting Tidbit for Us Nonsmokers

I recently learned from Dr. Oz that one hour in the presence of second-hand smoke is equal to smoking four cigarettes yourself. Yuck.
Toxins lead to lung and heart disease. Cigarette smoke itself is a toxin. It also kills the cilia in the airways, which would normally keep toxins out. With those cilia gone even more toxins are allowed to enter the airways.
In addition to lung and heart disease, even a nonsmoker in the frequent presence of second-hand smoke could eventually develop asthma, a nasty cough, or shortness of breath from activities as simple as climbing a flight of stairs. These undesirable effects will happen later in life if not sooner. You can be 70 and still enjoying life.....OR you can be 70 and practically stuck to your assisted-living chair because you don't even have the vitality to carry out everyday activities anymore.
Take home message? Demand respect for yourself and your children by insisting that those around you hold their smoke for later. If they refuse, leave!

What To Do, What To Do...

I wanted to share with you guys an article of mine that will be in the July/August issue of our local Crystal Coast Parent magazine. So some of you may see this again soon. And feel free to share your own ideas!

JUST FOR KIDS

It’s Summertime at the Coast!

Summer has finally arrived once again. School is out and we can look forward to long, hot days in the sun. We all know that children are ecstatic as they leave that school building for the final time of the school year. With all sorts of ideas and energy (that we moms sometimes on wish we shared) they rush home excited to begin their vacation. Most of the time our children (and especially older children) need little incentive to get them going. They are pretty good at coming up with entertainment for themselves.
There are cases, however, when creativity wanes and a little help is needed. I’m sure none of you are ignorant to the term “childhood obesity” and the fact that it exists. Maybe this is an issue for some of your children. Or maybe not. Perhaps some of our children are simply not as active as we were when we were their age. You may have one of those who would rather sit beside the pool playing his PSP than ever actually get in it.
Or perhaps a few weeks have gone by and so has the initial enthusiasm of endless summer fun. The pool and the beach may not be as fun as they were the first ten trips.
Whatever your case may be, here are a few outdoor activities to share with your little ones this summer season.

1. Body Paint!
It already sounds fun, doesn’t it? For this, you and your children can get as creative as you like. Grab some paintbrushes (big or small), nontoxic tempera paint, shape sponges, and bathtub crayons. The kids can have fun painting themselves, each other, and maybe even mom and dad! Cleaning the paint off can be just as much fun as putting it on was! Just bring out the hose, the sprinkler, the kiddie pool, or run down to the shore if you live close enough.
You can also let them decorate the driveway with some colorful chalk and water. Wet the pavement and keep it wet as the children draw their pictures. What may now look like a big ‘ole mess will look pretty cool when it dries.

2. Castles In The Sand
This one may sound like an old favorite, but the twist I put on it as a child may be just the inspiration your kids need to actually complete their sandcastle project. Instead of building up, have them try digging down, which is much easier. Start by digging a shallow square or rectangle in the firm, somewhat wet sand. Then form walls to create separate rooms and mold furniture, such as tables and beds. The “sandcastle” will look like a dollhouse in the sand. This will be a big hit for the younger girls. They can even bring out their own dolls and accessories if you are able to (and don’t mind) washing them clean afterwards.
Boys may prefer to dig a boat or car in the sand. Give them a few ideas, and then let them get creative.

3. Treasure Hunt
At low tide take some buckets, walk along the water line, and see what can be found there. You may be able to find all sorts of treasures that kids will love—starfish, crabs, jellyfish (look but don’t touch!), snails, hermit crabs, seaglass, maybe even fish caught in small pools. Some days you may not see much to excite you, but other days you will get lucky and come upon things that your child has never seen before. Linger over and cherish those moments of awe. You never know when they will come again.

4. Bubble Pool
If the backyard pool is becoming a bit boring, add bubbles! This is sure to spark their interest again. The best way to create lots of bubbles is to add bubble bath before filling the pool. Hold a spray nozzle to the pool as it fills and the bubbles rise. Sit back and soak up some sun as the kids enjoy their extra large bubble bath!

5. Balloon Fish
While the hose is out and the heat index is 105, help the children fill balloons with water. Supply them with markers and let them create their own fish with the filled balloons. When fish get old, encourage them to come up with new ideas. When the coloring is done invite the neighborhood kids out and let the water war begin!

These are only a few ideas to get you started. Think back on your own summers as a child. What games did you play? What activities did you think up on your own? Share them with your children. Or, with the family’s help, create new summertime traditions of your own.