Carpe Diem

Generations.

2011-10-31T13:42:00.001-07:00

Grammy. Mom. Makenna. Me

You thought I was dead, right?

2011-08-23T12:20:00.000-07:00

Nope. Here I am. Still alive, just busy with my 2 kiddos. Honestly, having 2 kids has kicked my butt! Tagg hated- still doesn't love- the car or his carseat, hates strollers, and was a bear to sleep train. BUT, he is the sweetest thing now and is at such a fun age. In fact, he sprouted his 3rd tooth yesterday. 3 teeth, soon to be 4 at 6 months ain't bad, right??

So, I feel like we can finally come out of hiding because Tagg is more predictable. I feel SO incredibly liberated and WAY more competent as a mother now that he has settled a bit.

As for Carson? He is great. Just a sweet 2 year old with a side of sass. Okay, sometimes its a large ramekin of sass, but he is a good boy. He loves to play soccer, catch and ride his bike and scooter. He is the master imitator and loves his little brother to pieces. He still loves his momma too. :) Just the other day he saw a picture of me in my wedding dress and said, "Mommy's so pretty in that pretty dress." I asked Joel if he had ever mentioned anything about that picture or our wedding to him and he hadn't. I wonder where he came up with the whole "pretty" thing? I don't know, but I'll take it!

One of the other main reasons I haven't blogged is because Joel accidentally deleted my Windows Live Writer. I downloaded it again, but it is not the same and I don't know how to get to post on my blog. I am usually not so stupid with computer programs, but I couldn't for the life of me figure it out. Any help?? Blogger is just a drag to use after you have used Live Writer...

Anywho. I hope to be updating here and there again as soon as someone can walk me thru the new Windows thingy.

Toodles.

Taggart Bennett

2011-03-01T10:44:00.001-08:00

{in pictures}

Saturday February 12, 2011

Checked in 9am

Pitocin started at 10:30am

Water broke at 2:21pm

Epidural at 2:45pm

Taggart arrived 4:24pm

6lbs 13oz

19.5”

more to come…

Crunch time…

2011-02-01T18:25:00.001-08:00

I’ve just barely come to terms that within 2 weeks I will have a newborn. Honestly, I have been in denial this entire pregnancy. I am not sure why because we wanted this baby boy. We planned this and are ecstatic to meet him. But somehow between the holidays, working, Carson’s birthday and everyday life as a mom/wife, I have been able to keep busy and keep my mind off of the pregnancy… until about the last week.

Now it’s just painfully obvious I am 38 weeks pregnant:

I breathe really loud- not just as I walk up the stairs, but all the time.

My stomach has pretty much been stretched to capacity. Still no stretch marks though. I’m crossing my fingers it stays this way.

I waddle, or some variation of it. And bending down to get something? Forget it. I call Carson in to get it for me.

I lie in bed, roll from side to side, and wrestle my 18 pillows in attempt to get comfortable. I even sigh really loud at times in hopes to get sympathy from Joel.

I feel like I pee with every contraction, sneeze, cough or laugh.

I am irritable. I am emotional. I cry (way too) easily.

I feel like I would do anything to get my sweet babe here.

Then, I remember these are my last days with (only) Carson. I cannot believe what a big boy he's become-update coming soon- and how much he has changed in the past 2 months. I am trying to soak him in as much as I can. I love that little boy so much and know that he is going to be a great big brother.

I cannot wait to see their sibling relationship develop. Brothers. Best friends. Enemies at times, I am sure.

I know I am in for quite a ride. But, I am ready. I am grateful. I am overwhelmed.

It’s crunch time!

A California Christmas, plus some.

2010-12-31T22:22:00.001-08:00

First comes the plus some: Carson visiting Santa at Joel’s work. Can you tell how excited, uh I mean, terrified he was? Thank goodness for Mrs. Clause and her jingle bell.

We were lucky enough to spend a week in {semi} sunny Southern California for Christmas. We were reluctant to go when the opportunity presented itself, you know, with me being 8 months pregnant and all, but obliged after looking at weather.com and comparing Milwaukee to San Diego weather in late December. It was a no brainer.

So off we went. Our flight left late on the 21st. Like 7:30pm late. We weren’t scheduled to get in until 11:30pm California time, which is 1:30am our time. Are flights ever on time though? No. We did not land until 12:30am California time and still had to get our rental car and check into the hotel. Luckily, Carson was a champ and slept the entire 4 hour flight. Unluckily, for Joel and me, it meant we did not sleep a wink because he was sprawled out on our laps. He awakened as the plane landed and acted as though he was fully rested, full of energy and jabbering away. We made it through the torrential downpours- no kidding, we were soaked from being outside under a canopy while waiting for a shuttle- with our 5 bags plus a stroller and a car seat to the rental car and finally our hotel. I was exhausted, Joel was exhausted, but guess who was ready to party? You got it! We had to go through his whole bed time routine to get him to wind down and he still protested going back to sleep. Lil’ stinker. He finally fell asleep at 2:30am and slept until 6am. At 6 I got up, put cartoons on for him and went back to sleep. Every so often one of us would check on him and then resume our semi-restful sleep. This continued for 3 hours! We let the kid watch 3 hours of straight TV! I think we should get the worst parent of the year award! :)

When we finally pried our eyes open and got out of bed, we were welcomed by more rain. We went to brunch at this organic/wholesome restaurant called ‘The Mission’ and then went to La Jolla. We enjoyed a quiet afternoon there, watching surfers, seals and letting Carson get his feet in the sand. That kid absolutely loves the beach, or as he calls it the ‘bitch’. Our beach time abruptly ended when a wave came in and knocked him over, fully clothed mind you, and almost completely submerged him. I wish I would have gotten a picture of it but I was too grumpy from lack of sleep to think of it.

From La Jolla we headed up to Coto de Caza, where a good family friend lives, and met my mom, Makenna and Tyler. The Stucki’s were very generous to open their home to us for four fabulous days.

I was able to spend Thursday ALL ALONE with my mom shopping! I cannot tell you the last time we did that- it was a total blast. Carson and Joel spent the day as bachelors on Laguna Beach.

Friday, Christmas Eve, we finished some last minute shopping and then headed back to Laguna because it was a beautiful day to let Carson roam the beach. We spent the day, just the 3.75 of us, and it was perfect.

Christmas Eve night was like no other I have had before. We spent the majority of the evening watching YouTube videos, to which I laughed so hard, I’m surprised I did not induce labor. This was one of my favorites:

Christmas Day was amazing. Carson slept until 7:30 and then we opened presents. Lots of presents. Too many presents to fit in our luggage, but that is another story! We were spoiled this year. We ate our traditional Cinnabread French Toast from Great Harvest Bread with German pancakes for breakfast/brunch, had a little devotional, then enjoyed the rest of the day playing with the toys and gifts we got. I napped that day with Carson and then went to bed at 7:30pm and slept thru the night. I told you Christmas was amazing. Sleep was one of the best gifts I got that day!

Sunday we drove my mom to Oceanside so she could go to lunch with some of her cousins. The weather was less than ideal- think cool, cloudy and windy- so we drove along the coast and enjoyed our ocean view. We did manage to get out of the car and walk the pier for a short time in Oceanside and took one picture:

Monday was our last day and was the most gorgeous of all the days. We started our day off with a hike at Torrey Pines State Park. I have to admit, I am not a State Park kinda girl, but Joel loves them, and because I love him, I agreed to go. It is right on the coast and has magnificent views of the ocean from the top of a mountain with trails leading down to the beach. I am so glad ~~we went~~ Joel forced me to go because I absolutely adore the ocean. The waves, the smell, just the wonder of that great body of water. If it weren’t so dang expensive, we would move there in a second…along with the rest of the world. :) We dropped by the San Deigo Temple- hello, how can you miss it on the 5??- and for our last activity of the trip we headed back to La Jolla for one last hurrah and some more beach time.

We flew out Tuesday morning, only to be ushered back to Milwaukee with snow and cold. What did we expect though? After all, it is December. On a side note, Carson got a backpack/suitcase for Christmas that he is obsessed with. It’s a dang good thing we had a 3.5 hour layover because he insisted on walking with it from gate to gate. Holding it while riding in the stroller was not good enough! I have to admit, he was pretty cute toting that ugly thing around.

As always, it feels good to be home after a vacation. Well, minus the cold/flu that managed to wipe out Joel for the past 2.5 days. Yuck. I did not picture our last days of Christmas vacation being cooped up taking care of a sicky. I guess that comes with the whole mom/wife territory though. :)

So here I am, 11:15PM on New Years Eve with Ryan Seacrest and Dick Clark in the background, posting on my blog because my boys are sleeping. What a glamorous life I live, right?? Amid all the parties, commotion, and craziness tonight, I am actually grateful for some quiet time to reflect upon what a great year 2010 has been and anticipate what 2011 will bring. Cheers!

FALL Behind.

2010-11-06T19:17:00.001-07:00

It is quite obvious that I have been less than consistent with the ‘blaaahhhg’ the past 5 months. However, I have resolved to do better for family’s sake, since let’s be honest, that’s all who reads this blog anyway! :)

We’ve had a gorgeous Fall here and have been busy enjoying our time as a family of 3.5!

For now, I’ll be updating with a picture post. Pop open that Diet Coke and kettle corn (one of my fav. snacks), ‘cause there are tons of pics.

Carson LOVES church. He loves his ties and his ‘church’ shoes. He insisted on wearing them around the house one morning before he got dressed:

We spent some time at Bear Lake where they arguably have the best sunsets:

Went to Jackson Hole:

And the Grand Teton’s:

Camped in Yellowstone:

Went to the WI Badger vs. ASU game and hit up the farmers market before for some delicious treats:

Went to Nauvoo with my Mimi, Brit and Nenna (as Carson calls her):

Drove to Superior, WI for Grandpa O’Neill’s funeral:

Took Carson to a local business Trick or Treat to ‘warm up’ for Halloween. He did not like his dragon costume at first, but he quickly realized that wearing it granted him candy. He didn’t want to take it off after that:

Went to a Halloween Party- Joel was Mr. Clean and I was the maid:

Enjoyed a night of ‘trick treat”-ing as Carson calls it.

There you have it! I’m all caught up!

Simple Pleasures

2010-10-25T20:38:00.001-07:00

.I love my little family.

{pics taken at Grandpa O’Neill’s funeral}

Secrets.

2010-08-24T18:53:00.001-07:00

I consider myself a trustworthy person. While I like to be in the ‘know’ of what goes on in people’s lives, I respect the privacy of others and I keep secrets very well.

With that being said, I am not a good secret-keeper when it comes to information about me; especially what I deem as exciting news.

And boy(or girl), do we have exciting news in our house?!

Our little secret is about 15 weeks old. Healthy as an ox. Or a large naval orange as my weekly email told me.

It’s set to debut in February.

25 months after Carson came along.

We could not be more thrilled.

6 years.

2010-08-14T11:19:00.001-07:00

So young and so in love.

A little bit older and more in love than ever.

Time flies when you’re having fun.

Happy Anniversary Babe!

Eye Candy

2010-07-10T18:08:00.001-07:00

There’s an age where babies no longer look like babies, and I think my ‘baby’ is there.

He is the sweetest thing ever. Kisses, cuddles and hugs are given freely and often.

He is a lover through and through.

His blankie is a must come naptime/bedtime.

He still loves the outdoors and anything his daddy does.

Every day we thank our lucky stars and can’t believe we’re lucky enough to call him ours!

ps- the cast is off!

Cast Away.

2010-06-07T20:29:00.001-07:00

As most of you have already heard through the social networking site that tends to kill my blog ‘news’, Carson has a spiral fracture in his tibia. Apparently this injury is so common in kids, it’s actually dubbed a ‘toddler fracture’.

Joel found this article that basically details exactly how Carson was injured:

http://www.oregonlive.com/health/index.ssf/2010/03/fun_that _kills.html

Moral of the story? Don’t go down a slide with your child. And, if you do and they get hurt, have their whole leg x-rayed. Everyone has asked how the doctors missed it in the first x-ray last week? Well, they only x-rayed his ankle and that came out clean.

As the week went on, I kept telling myself he was getting better. I really thought he was healing. Then, I started remembering all his uncharacteristic behavior- not being busy on his feet all the time, not wanting to bear any weight on it, not sleeping well at night, full ankle mobility yet still limping- my instincts told me there was something else wrong. And, there definitely was. I actually called Joel this morning before the appointment and said, “ I think it’s his leg. He’ll move his ankle and foot just fine but when I touch his shin he shudders and cries.”

Man, I feel like one crappy momma right about now. Why didn’t we notice earlier? My poor little guy has had a broken leg for a week and has been miserable. I know he will heal, and yadda yadda yadda, but my mommy guilt is tremendous.

The good news is, is that it did not break all the way through and there will not be any long term or alignment/growth issues. He is only supposed to need to wear the cast 2.5 weeks and it IS waterproof, so it can’t be that bad, right? I just hope it makes his little leg feel better so he can go back to being my happy little guy.

Here’s his full leg cast in all its glory:

It goes almost all the way up to his hip.

Those are some sad, tired eyes after a long day in doctors offices.

Just getting a little R&R after the cast was put on.

Holiday.

2010-06-02T11:03:00.001-07:00

We have had gor-hor-geous weather the past week, something that is very uncharacteristic of Milwaukee this time of year, so we have taken full advantage of it! It fell perfectly for Memorial Day. Thank you Mother Nature.

Joel and I snuck away Friday night and went to the Brewer’s game. Believe it or not, that was only our 2nd time leaving Carson with a babysitter since he’s been born. Kinda ridiculous, I know. It was so fun to just hang with him away from home. Bonus: the Brewer’s won on a home run!

Saturday Joel got up bright and early and went on a bike ride with some friends and I ran with the little man. That afternoon, we headed down to the Milwaukee Family Kite Festival on the Lakefront. Never heard of it? Yeah, I hadn’t either but it was actually pretty fun. I mean, choreographed kite flying? What’s not to like about that? Who would have thought there was such a thing as ‘kite dancing’ anyway?

Sunday we had a BBQ with friends which was tres delish. I must be quite delicious myself, because the darn skeeters lurve me. I kid you not. My legs and arms and back are covered. Yes, they bit me through my clothes.

Memorial Day actually had the worst weather of the whole weekend and it was 80 and cloudy. THAT’s how nice it’s been. Anyway, we went to our little community parade in the morning. We got there, I blinked, and it was over. It was the shortest parade I have ever been to- only about 20 minutes. Carson loved the horses and fire trucks the most. We hit up the park afterwards with some friends and our poor little Carson sprained his ankle going down a slide with Joel. I have never seen him cry so long and not be able to be comforted. So sad. We went to urgent care to get it checked out and luckily it was not broken. Thank goodness. He was exhausted and fell asleep in the car immediately.

Here we are two days later, he still will not put any pressure down on it and whines if it bears any weight at all. Walking is this kids life so it’s been pretty tough on all of us: Carson because he wants to play, Joel because he feels guilty, and me because I get to carry him everywhere. He won’t crawl, yet he doesn’t want to stay put either. Needless to say we have had lots of stroller time.

Yesterday Carson and I hit up the beach ‘cause I knew he would love digging in the sand and I could catch some rays. It was a total win-win. I love that he will keep his sunglasses on. Little kids in sunglasses crack me up. He has such narrow head that all the glasses I wanted to get him were too big, so we got the uber-cool shark tooth lenses.

Isn’t he a total stud?

For memory sake, I wanted to post these shots of Carson:

Here’s to a fabulous Summer!

Our Dwelling

2010-05-23T18:00:00.001-07:00

Here are some pics of our very humble, unfinished home. Have I mentioned I love where we live? I don’t know why it took us 5.5 years to get here… well, I do but I won’t expand on that subject. We are still renting but feel really blessed to have found the perfect place for us right now.

Our home is 3 bedrooms and 1.5 bath with an unfinished basement. It’s an older home and some things have not been refinished- think countertops and cabinets- but I soon got over those when I realized what an awesome location we were in. The bedrooms are really great sizes and we have tons of closet space. We have all hardwood upstairs and tile and carpet on the main. I also get asked a lot if we painted and the answer is NO. The colors aren’t necessarily what we would have chosen, but the lady who lived here before had painted and we had the option to keep it or go with sterile white throughout. Hmm, that was a tough one. One bummer about the place: our dishwasher is ‘yours truly’. Yes, I am the dishwasher. It really isn’t that bad but I will sure be glad when we get one again.

Okay, without further ado ‘cause I know ya’ll are gonna pee your pants in anticipation, here’s our abode:

Please forgive me, as I realized halfway through that my flash should have been on for these, so some are terrible quality. Oh well, you’ll get the ‘gist’ of it.

Dining Area minus 1 chair that I am still working on:

Half Bath:

Kitchen:

Eat in Kitchen:

Our Bedroom:

Office/Den/Extra Room:

Carson’s toys OUT OF MY SIGHT! :

My sweet laundry room (I know you are all jealous!):

Joel’s favorite part of the house- STORAGE:

Two car garage:

Backyard:

I didn’t take pictures of Carson’s room or our upstairs bath. The bath is not that exciting and Carson was sleeping when I took these.

And last but not least:

The cutest little boy that you ever did see…

Fitness Friday

2010-05-21T08:05:00.001-07:00

How clean are your fruits and veggies?

http://www.drweil.com/drw/u/VDR00022/Dr-Weil-EWG-Shoppers-Guide-to-Pesticides.html

Video!

2010-05-19T20:39:00.000-07:00

Neglect.

2010-05-12T14:01:00.001-07:00

It’s quite obvious I have been neglecting the blog. I just really haven’t had much to report.

BUT…

I love where we live- pictures soon, I promise.

I love my two boys.

Life is good.

Moving…

2010-04-11T18:26:00.001-07:00

The impending move is rapidly approaching and I am very excited. However, I am not very excited about the amount of boxes and piles scattered throughout our place. I would like to call it organized chaos, but unfortunately I think it’s more chaotic than organized. I am so ready to get back to my (semi)-organized life.

5 days and counting…

Paris

2010-04-08T10:23:00.001-07:00

I don’t even know where to begin.

The trip was amazing.

Our hotel was on the Champs-Elysees. Shopping bliss.

The French have mastered pastries: beignets, waffles, croissants.

My pictures don’t do the beauty of the architecture, culture or city justice. At all.

It rained a lot.

We laughed even more.

I learned 'un peu' French.

My love for {good} cheese was rekindled.

I could definitely live there.

The Louvre:

This was our view right outside our hotel.

Metro: One of the few remaining original iron metro entrances.

No News

2010-03-29T13:31:00.001-07:00

No news means no news in the O’Neill household…

Well, besides the fact that I am going to PARIS in 2 days!!! But, I am sure you already knew that.

As for Joel? He and Carson are headed to DC to visit family. Good luck babe!

I am really sad to be leaving my boys, but I keep reminding myself that in just over 48 hours I will be looking at this:

And that makes me feel a wee bit better.

Au revoir

14 Months

2010-03-22T13:02:00.001-07:00

He’s walking.

He’s talking (a little).

He’s a lover.

He’s got a great laugh.

He’s an entertainer.

He’s shy.

He’s a cook.

He’s a mommy’s boy.

He’s an explorer.

He’s a daddy’s boy.

He’s our pride and joy!

Fitness Friday

2010-03-19T08:41:00.000-07:00

These are my most frequently asked questions:

Are free weights better than machine/cable weights?
Free weights generally challenge an overall muscle group more intensely. They assist in the development of core trunk strength, stabilizing muscle strength and balance. However; for the purpose of weight loss, muscle toning and overall fitness, both groups will serve an adequate purpose.

How many calories are burned while walking or jogging a mile?
On average, the caloric expenditure per 100 pounds of body weight, per mile is 62 calories. So if you weight 200 pounds, walking or jogging a mile will burn about 124 calories.

How many calories do I have to burn to lose a pound of fat?
A pound of fat is roughly equivalent to 3500 calories. If you’re goal is to lose 1 pound of fat per week you will need to increase you activity levels by 500 calories per day, reduce you caloric intake by 500 calories per day or settle on a combination of the two.

I want to lose weight. Is cardio enough, or do I need to lift weights too?

Cardio does burn fat if you remain in a low-intensity zone, but what matters most is how many calories you burn. We tend to burn more calories in 30 minutes of cardio work, compared to one-third to half as many in 30 minutes of resistance training. However, lifting weights builds muscle—this is key. Muscles are our engines and the big calorie burners in our bodies. The more muscle you have, the more calories you will burn, even at rest. If you increase muscle mass by 3 pounds, you will raise your metabolism by 4%, boosting resting energy expenditure by about 60 calories per day, or about 1,800 calories per month.

This is slightly more than a half-pound weight loss per month.

Okay. So if I want to build body mass, should I skip cardio?

Building mass may be an important objective in a fitness routine, but it should not be the only one. Even serious bodybuilders know that skeletal and cardiac muscles need attention. Focus on lifting moderate to heavy weights, using a high number of sets (eight to 10 reps each) and two to three exercises per body part. Also, incorporate 20–30 minutes of aerobics at low-to-moderate intensity to burn fat and show off muscles you are building. And the heart is one of the most important muscles, so train it with cardiovascular activity.

What’s the best exercise to lose the belly/get great abs?

Sorry, but there’s no way to burn localized fat, or “spot-reduce.” When you exercise your metabolism goes up, which triggers fat deposits to be used as fuel during and after your workout. To decrease fat from any body part, do aerobic exercise for 30–45 minutes at moderate-to-high intensity, circuit-train(TABATA and HIIT) and have a healthy diet.

I lift weights and have met my initial goals, but I’m no longer improving. What can I do?

You must create new challenges to the muscular, nervous and hormonal systems. Your body becomes more efficient the more it is asked to do something.

For further results, increase the volume of your workout (the number of exercises per muscle group, or the number of sets and reps per exercise) or the intensity of your workout (the amount of weight you lift).

Remember that adding new challenges to your routine may affect your recovery time. Improve your recovery with a good diet and sleep. And evaluate your nutrition. Diet and exercise cannot be separated when it comes to your fitness or sports objectives.

I keep a very healthy diet but I’ve stopped losing weight. What should I do?

In my experience the most common mistakes that prevent continued weight loss are:

• Drinking your calories. You can have a very healthy diet, but if you drink three lattes a day, it will easily equal an extra meal.

• Overdoing the condiments, dressings and seasonings. It’s very easy to add 400 calories to your diet in oil—just a spoonful has 120 calories.

• Excessive portions. Maybe you eat fruits and vegetables, lean protein, good fats and omega-3 fatty acids, whole-grain carbohydrates… a nutritionist’s dream! But look at your plate. How big is that fruit salad or that bowl of cereal?

• Eating too little. Don’t cut back too much to enact change. Severe calorie restriction is hard to keep up, and it also slows your metabolism. Generally, taking in less than 1,000 calories per day will significantly lower your resting metabolism, making it difficult to continue losing weight. You must eat to maintain your resting metabolism and burn calories. Try to eat five or six small meals throughout the day.

How do I do keep a healthy diet when I have to eat out a lot?

I eat out for lunch almost every day, travel frequently and still meet my diet requirements. Always look for vegetables and lean meat, or what you eat at home. Dismiss temptations and start with a salad or a broth soup, ask for everything plain (dressing on the side), don’t drink your calories with sodas and juices, and instead of dessert have an espresso or tea.

Should I have one diet for me and another diet for the rest of the family?

No. Eating a healthy diet with the appropriate amounts of vegetables, fruits, lean protein and grains should be a long-term family goal. Portion control is the answer.

My husband and I started a diet, but he has lost more weight than me, and in less time! What am I doing wrong?

Men have an advantage when it comes to weight loss. They tend to be more muscular than women, which mean a higher resting metabolism, because the metabolic activity of muscle is considerably higher than that of fat.

But don’t let differences between the genders discourage you. Just be conscious of what you eat and make good food choices.

I have high cholesterol and take statins. Do I need to exercise and watch my diet? Is one more important than the other?

You must follow a good, healthy diet and participate in an exercise program that emphasizes cardiovascular activity. One frequently cited study found subjects taking statins who followed a heart healthy diet (< 30% fat and < 7–10% saturated fat) and an exercise program aimed to burn 1,600 calories per week were able to arrest the progression of coronary artery disease. In the same study, subjects taking statins, following a heart-healthy diet and expending 2,200 calories per week in an exercise program demonstrated a reversal of coronary artery disease.

I practice tennis(play another sport) three times a week. Should I still hit the gym?

According to the recently published federal guidelines for physical activity, yes! An adult should engage in a minimum of 150 minutes a week of moderate-intensity aerobic activity performed almost every day (e.g., 30 minutes a day, five days a week), a minimum of 60 minutes per week of vigorous aerobic exercise (e.g., 20 minutes a day, three days a week), or through a combination of vigorous and moderate intensity exercise. Playing tennis, depending on how skilled you are and whether you play doubles or singles, can qualify as moderate to moderately vigorous exercise. How long and often you play (e.g., three times/week for 60 minutes/session) may allow you to satisfy the aerobic component. However, you also need resistance training two to three times per week to strengthen muscles and bones. A proper resistance program will probably help your tennis game and reduce the likelihood of injury.

Now its your turn. What questions do YOU want me to answer?

Peeved

2010-03-17T20:32:00.001-07:00

Wednesday is always my busiest day. Between my clients, activity days (my calling), grocery shopping (my other job), and my normal motherly/wifely duties, I have little to no time left for anything else.

I like being busy, but by the end of this day, I am fried. Especially because I grocery shop around 8 pm. I used to love grocery shopping. It was relaxing, fun and low stress. These days my grocery shopping is like a full contact sport; intense, fast paced, and MUST be organized.

My weekly grocery trip is about a 9 step process. I’m not joking. I won’t bore you with the details, but I do it that way to ensure we save money and don’t spend more than we have to for anything. I have become very thrifty in my 5.5 years of marriage.

So, I’m sure you can imagine, I get very peeved when I go through so much to save money and the cashiers/registers ring things up improperly, charging me more than it should be. This happens to me EVERY week. I have to go to the service counter, wait in line, explain what happened, and plead my case all get my money back.

I used to not ‘care’ about a few dollars here and there if I were overcharged because I thought my time was more valuable than waiting to get a couple dollars back. But, now it’s my job to save us money and I realized it totally ads up. Plus, why should stores get more moolah for something than they advertise it to be? If it happens to me every week, I guarantee it happens to the majority of other people too, they just don’t check their receipts.

So, the moral of this rant? I’m not quite sure it has one. What I am sure about is that that was very therapeutic ‘cause I feel much, much better now.

Fitness Friday

2010-03-11T19:12:00.001-08:00

Spring is upon us. For me, that means back to running outside (or even running at all). As you know from my previous posts, most of my workouts have been in my house with my kettlebell, jump rope, stairs, and my very own bodyweight. I am so ready to hit the pavement and have some serious ‘me’ time. YAY! I am so excited.

Running seems to be getting more popular by the moment, and dare I say ‘trendy’? Really, everyone I talk to wants to or is training to run a marathon(or half). In my mind, there is nothing wrong with jumping on that bandwagon. In fact, I think it’s great. But, how many stick to their training schedules, withstand injuries, and actually finish their race? Not that many.

Admittedly, I would love to run a marathon and just haven’t found it in me to train that quite that much…

So, for all you ‘wannabe’s’ who have a goal to run a marathon, half or even just a 5k this year but don’t know where to start, here are 3 training programs to follow:

Half Marathon

Marathon

Before you start the program make sure you have a good pair of shoes that fit your feet well and support your gait. Good shoes are more expensive, but if you want to enjoy running, make the investment. Trust me, your feet and knees and hips and back will thank me later!

If you are in the MKE area and would like to run some road races with me this Spring/Summer/Fall, let me know! I would love running buddies!

The {little} Mr.

2010-03-09T20:37:00.001-08:00

He loves me…

He loves me not…

He loves me!!!

Random

2010-03-09T13:38:00.001-08:00

Sometimes my brain is like a pin-ball machine. Joel so kindly pointed it out to me on Sunday as we were discussing one thing and then I started talking about something else while he was clearly still stuck on the prior subject. His brain doesn’t move as fast as mine, I guess.

Anyway, he calls me random and complicated. I call it multitasking and efficient. I ~~think~~ know females have this capability more than men. With that being said, this post is for all the women out there who can follow my random thoughts of the day. Men, don’t even waste your time reading this. You just won’t get it.

- Somewhere over the 5+ years of being married, I have changed. Duh, of course that happened. I can’t tell you exactly how or why, but I have. Sometimes I don’t like what/who I have become. I find myself crotchety, negative and self-centered far too often. I am working on this.

- Being a mother is very challenging and rewarding at the same time. I am on a roller coaster with this kid, and the highs are high and the lows are low. It’s the craziest ride I have ever been on.

- I am an all or nothing person. I’m either in it it to win it or a big fat, zero hero. I don’t really have a ‘grey’ area. Yeah, I’m working on this too.

- I love friends and girlfriend time. I wish I had more of both.

- I am a defensive person but only with those who know me really well. I am afraid of getting hurt and even though I know those closest to me wouldn’t hurt me, I still am quick to defend myself. Weird, I know. You would think that strangers would get me going, but I could care less about what strangers think or say.

- I want to date my husband again.

- I want to have more passion for life, every day. My days, although busy, can be quite mundane. I have become the lady who you see in her workout clothes at 3pm. I have cute workout clothes, but still, I think getting dressed will help me feel more productive.

Wow, that was more like a tell-all from the Bachelor or something. Speaking of the Bachelor, did you see the wedding last night?

See men, I told you you wouldn’t get it. Ladies, are you with me?

Fitness Friday

2010-03-05T15:44:00.001-08:00

The best exercises for a booty-licious, J LO style, kickin’, tight a$$:

Bent-Knee Deadlift

Stand with feet shoulder-width apart, holding a 5-pound dumbbell in each hand at inner thighs.
Bend knees 30 degrees, coming into a shallow squat.
Keep your back straight as you bend forward from the hips, lowering weights toward the floor.
Squeeze your glutes and slowly stand.
Complete 3 sets of 15.

Single-Leg Bridge

Lie on floor and place your feet hip-width apart on a couch or bench, knees bent 70 to 90 degrees.
Extend left leg, pointing toes.
Press into your right foot and lift hips toward the ceiling.
Complete 3 sets of 15 reps, then repeat on opposite side.

Lateral Step Extension

Stand with your right side facing a step bench, holding a 5-pound dumbbell in each hand in front of your thighs.
Step up sideways onto the bench with your right foot, then lift your left leg 45 degrees to the side, toes pointed.
Hold for 3 counts.
Step down and repeat for a total of 15 reps.
Switch sides.
Do 3 sets.

Balancing Deadlift

Stand with feet shoulder-width apart, knees bent about 30 degrees.
Holding a 5-pound dumbbell in left hand, extend right leg back and lower weight toward floor.
As you stand, kick right leg forward to hip height.
Lower to start and repeat.
Complete 3 sets of 15 reps on each side.

Walking at a steep incline on the treadmill.

Good ‘ole fashioned front and reverse lunges.

Remember, it’s impossible to spot reduce fat from one area, but it is possible to strengthen and isolate a muscle. Strong muscles also promote a better shape than fat…and don’t we all want a shapely backside?

*pictures courtesy of Fitness Magazine*

Blame it on the…

2010-03-02T20:06:00.001-08:00

O-O-O-O-O-lym-pics. Blame it on the O-O-O-O-O-lym-pics.

I’m out of my groove. My rhythm. My routine. Call it what you may, but I am out of it. I was mesmerized for 17 days. I got sucked into Bob Costas, the moving athlete profiles, the duh, duh, duh duh duh duhhhhhhhh( NBC’s oly song), and the tight speed skater outfits. Uh, did I say that out loud?

On Sunday after the closing ceremonies (lame, might I add), I even asked Joel if my butt looked wider. I swear it’s flatter from sitting on it so much, but I enjoyed {almost} every second of it.

My favorites were the half-pipe, alpine skiing, and the snowboard cross. I normally like ice skating but the long program proved to be way.too.long. Like 5 minutes too long. I don’t know, maybe I just have a short attention span.

Regardless, I love the spirit of the Olympics. I always have. I love the athletes’ resiliency and perseverance and sacrifice and passion all in the name of their sport and desire to be the best. I love the pride that they exude in representing their country. Mostly, I love that for a couple of weeks, the world is united.

I think we can all learn a little something from the athletes. Secretly, I wish I could be a little more like them. Driven and focused and mentally tough. You know, when the going gets tough, keep going.

And, I’ll admit it. I always have a little twinge in my heart when the flame is extinguished. To me, the flame is a representation of all the good the Olympics embody and to see it go is sad. But, it won’t be long before we see it again and we are ‘lit up’ in excitement. I am really looking forward to the the 2012 Summer games in London. I love London and I love the Summer Olympics. We will be there!

Want one??

2010-03-02T19:08:00.000-08:00

I have been making frayed rosette necklaces for quite some time. I absolutely love them. Every time I wear one- which is quite frequently- I get tons of compliments. They are the perfect accessory to a plain t-shirt, your favorite cardigan, or your Sunday best. They dress up and dress down.

All my friends said I should sell them, so here I go: If you are interested in purchasing one, leave me a comment with your email address or email me directly. You will be able to personalize your color scheme and number of rosettes on the necklace.

I know you want one!

Big News…

2010-02-27T06:44:00.001-08:00

No, I didn’t find a place to live. No, I’m not pregnant. No, I didn’t clean the bathrooms. Ok, enough speculation. Here’s the news.

As you all know, I have had a little buddy attached at my hip the past 13 months. Albeit a cute little buddy, it was getting old not being able to leave him with anyone besides Joel for fear of a complete melt down.

Fast forward to yesterday: I have always taken Carson with me to my noon personal training appointment, but as he gets older and busier, it’s getting harder and harder. So, I decided to try and leave him with my friend Lindsey and her daughter Carly. I was nervous. Not for him because I knew he would survive, but for Lindsey. Well, low and behold, when I went to pick him up she said he DID NOT CRY AT ALL!! Miracle of miracles!!! That made me one proud mommy.

Then, I got home and there was a message from our pediatrician. We had to get his blood drawn for dairy allergy last week- that’s a whole ‘nother story- and were awaiting the results. She told us that he is NOT allergic to dairy! Bring on the cheese! No, not really because she thinks he still may have a lactose intolerance, but at least we know he can eat it without having a crazy reaction.

You know what is funny? After typing this, I just realized how small these ‘successes’ really are in the big scheme of things. Nonetheless, I am still very proud of my little nut and love making a big deal out of small things.

Fitness Friday

2010-02-26T13:22:00.001-08:00

Another week another workout…

Last week we focused on the TABATA- strength workout.

This week is all about the HIIT or High Intensity Interval Training. In HIIT’s, the duration of all-out activity is very short in ratio to the recovery. While it sounds nice, you must bust your butt during that work period or the workout will be a waste and you will not see results. You will also need a heart rate monitor or a machine that reads your heart rate in order to increase accuracy.

The Rules…

These workouts are designed for beginners who are interested in losing tons of weight and getting super-fit and ripped.
For beginners, I am going to assume that you are performing 2 strength training workouts per week( ie: the workouts in last week’s post)
I will outline 3 HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
My recommendation: Do all 3 workouts if you can in the fitness level that fits you best.
Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Beginner Workouts

Workout #1

Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
3 minutes of sprints – 10 sec. sprint with a 50 second rest
10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
3 minutes of sprints – 10 sec. sprint with a 50 second rest
10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #2

Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
3 minutes of sprints – 10 sec. sprint with a 50 second rest / 15 sec sprint with 45 sec rest / 20 sec. sprint with 40 sec. rest
10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
3 minutes of sprints – 10 sec. sprint with a 50 second rest / 15 sec sprint with 45 sec rest / 20 sec. sprint with 40 sec. rest
10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #3

Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
Cool-down – 10 mins at a perceived intensity 50% of your maximum intensity.

Intermediate Workouts

These workouts are designed for intermediates who have outgrown the beginner workouts and are still interested in losing tons of weight and getting super-fit and ripped.

Workout #1

Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
5 minutes of sprints – 10 sec. sprint with a 50 second rest
5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
5 minutes of sprints – 10 sec. sprint with a 50 second rest
5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
5 minutes of sprints – 10 sec. sprint with a 50 second rest
5 to 30 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute

Workout #2

Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute

Workout #3

Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
5 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Advanced Workouts

These workouts are designed for advanced trainees who have outgrown the intermediate workouts and who are almost super-fit and ripped.

Workout #1

Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
2 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
4 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
2 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
5 to 30 minutes cardio at 60% of max intensity OR (185 – your age) Heartbeats per Minute

Workout #2

Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
4 minute Tabata workout – 4 x 20 sec sprint / 40 sec rest
10 minutes cardio at 50% of max intensity
4 minute Tabata workout – 4 x 20 sec sprint / 40 sec rest
5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #3

Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
10 minutes of sprints – alternate 10/15/20 sec sprints
5 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
10 minutes of sprints- alternate 10/15/20 sec sprints
5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

I want to hear your feedback on this stuff. Do you like it? Do you hate it? Is it helpful. What else do you want to learn about? These posts are all about helping you, so I want to know what you think!

Eat your clay…

2010-02-19T22:07:00.000-08:00

Yep, you read that right. Eat your clay. Read here to find out more about the benefits:

http://www.munchiemusings.com/2010/02/dad-knows-best-bentonite.html

If you want to try it, come on over to my place. We would be happy to share!

TABATA workout

2010-02-19T12:51:00.001-08:00

{Scroll down to read Fitness Friday before you read this}

At the end of my last post, I promised you a pair of Tabata style workouts. I lied though. I said you would get it tomorrow, but I did not want any more excuses as to why you did not exercise today. So, here it is. But, before I dive right into the workouts, I should probably review some of the theory/rules behind these workouts.

Pre-Workout Checklist

Pick an exercise that uses a lot of muscle – squats, power cleans, pull-ups, etc… To make that selection, you can choose from the list of exercises that I have provided or pick your own if you think my choices stink.
Pick a weight that you can handle for at least 7 reps.

Execution- Warm UP FIRST!!

Perform as many reps as possible within 20 seconds - maintain good form
Rest for 10 seconds
Perform 7 more sets
Move on to the next exercise

Note: Use a clock, stopwatch, workout buddy or a dedicated HIIT timer to keep track of your work sets and rest periods. I know of two HIIT timers on the market and one vocal system.

The Interval Workout Timer Model TMR04-B from Inventico (I will be testing out this timer in the near future)
The GymBoss Interval Timer
Workout Muse

The Workouts

Instead of giving you a workout with pre-selected exercises, I have decided to organize the workout by movement patterns (e.g. Vertical Push) or dominant muscle groups (Quadriceps) so you pick what you are most comfortable with.

Within those groups, I have given you a list of related exercises.

For example, within the Vertical Push Movement Group, you can choose from 1 Arm Overhead Press, Push Presses, 1 Arm Grappler Presses, Side Presses, etc…

Remember, the goal is to go as hard as you can for 8 sets of 20 seconds.

Don’t use this workout to try out new exercises – You won’t be able to develop maximum intensity if you need to concentrate on technique. Choose exercises that you know you can perform effectively and safely.
If you can’t make it through all 8 sets because of the lactic burn to a muscle, eliminate that exercise and replace it with one that uses more muscles. e.g. a push press uses more muscles than an overhead barbell press.
Single limb exercises allow you overcome this problem as well – e.g. 1 Arm Overhead Press v.s. Barbell Overhead Press

Workout # 1

Vertical Push Movement
Horizontal Pull Movement
Quadriceps Dominant Movement
Core Stabilization – focus on Spinal Flexion & Extension
Vertical Push Movement – optional
Horizontal Pull Movement – optional
Quadriceps Dominant Movement – optional

Feel free to re-arrange the order of Exercises 1, 2 and 3. It doesn’t really make a difference.
Sets 5 to 7 are for advanced athletes only. Remember, intensity is the key to Tabata success. Don’t try and pace yourself in order to add another set. Go full out on each set. Believe me, 4 sets of full intensity Tabatas should be enough to have you soaking wet with sweat and bordering on nausea.

Workout # 2

Vertical Pull Movement
Horizontal Push Movement
Hamstrings/Glute Dominant Movement
Core Stabilization – focus on Rotation and Lateral Flexion
Vertical Pull Movement – optional
Horizontal Push Movement – optional
Hamstring/Glute Dominant Movement – optional

Same rules apply to workout #2 as workout #1.

Vertical Push Movement

Horizontal Pull Movement

1 Arm Standing Cable Row or Band Row
Body-weight Row – this can be done under a table or chair too
1 Arm or 2 Arm Seated Rows – I prefer the standing rows because of their high demand for stabilization, but the seated version is pretty good as well
Avoid any bent-over movements – Your lower back will fail long before the rest of you

Quadriceps Dominant Movement

Front Squats – Dumbbells or Barbell
Body-weight or Weighted Vest Squats – 1 Leg or 2
Overhead Squats – 1 Arm or 2, 1 Leg or 2
Bench Step-Ups
Bulgarian Lunge/Squat

Core Stabilization – focus on Spinal Flexion & Extension

Standing Cable or Band Crunch
The Ab Wheel
Leg raises/Knee-Ups / Crunches (various) - I would skip these exercises if you are new to exercise – you will fatigue quickly and you will probably have to cheat to complete all 8 sets

Vertical Pull Movement

Chin-Ups/Pull-Ups – Palms facing you, palms facing away, neutral grip, towel grip, offset grip , assisted
Pulldowns – 1 Arm or 2, different grips, kneeling, seated, standing
Hanging Snatch or Hanging Clean – 1 Arm or 2, dumbbell, barbell, kettlebell

Horizontal Push Movement

Push-Ups- drop to your knee if you have to, but complete the 20 seconds.
1 Arm Standing Cable Press or Band Presses
Stay away from any standard bench press type exercise. The lactic acid will hit way too soon. You will never get a good Tabata workout…trust me. The cable/band exercise is the best choice. Even the push-ups allow you to use your legs and core to help perform the lift. You need these extra muscles to take some of the load

Hamstring/Glute Dominant Movement

1 Leg Deadlifts
Glute – Ham Raise
Hip Extensions – Band or Body-weight
Pull-throughs – Band or cable

Core Stabilization – focus on Rotation and Lateral Flexion

Wood-chops - play around with different angles
Barbell Russian Twist
Tornado ball or
Windshield Wipers – Bent Leg or Straight Leg

Whew!! Let me know what you think and if you have any further questions!

Now get off your booty and work it!

Fitness Friday

2010-02-19T12:37:00.001-08:00

It’s no secret that I love to exercise. It’s also no secret that I don’t have time to go to the gym and spend countless hours doing cardio AND strength training.

-----Enter the HIIT, HIR{esistance}T and TABATA----

These are super charged workouts that give you cardio and strength(think tone) benefits and burn major fat. What’s even better is that you really don’t need a lot of equipment- remember my recommendations for 2010- so it can be done at home, outside or at the gym. Sound too good to be true? Well, it’s not.

If you aspire to look something like this, then read on. BTW, I love Kelly Ripa.

This post does get technical, but bare with me ‘cause there is good stuff in it.

Today I am going to highlight the TABATA. Tabada-who? Say it with me T-A-B-A-T-A:

Aside from burning off pounds and pounds of excess body-fat, Tabata Training can help you:

Improve your cardio-vascular function (aerobic endurance)
Improve your anaerobic endurance
Improve your muscular endurance
Make you strong and fit and look fantastic

How’s that for a fitness training method?

The Science Behind Tabata

The basis for all of the excitement surrounding Tabata Training comes from the good doctor’s 1996 research study published in the journal – Medicine & Science in Sports & Exercise

In that study, Dr. Tabata concluded that high-intensity intermittent training (HIIT) was a much more effective and efficient training method than tradional cardio training.

Not only was Tabata Training more effective at improving anaerobic endurance, it was also more effective at improving aerobic or cardio-vascular endurance.

And Why is Tabata Training so Effective?

Dr. Tabata believed that the reason behind the success of his training protocol was:

INTENSITY

The good doctor believed that exercising at a high level of intensity for a short period of time was more effective than exercising at a low intensity for a long duration.

And he wasn’t alone.

Ever since Dr. Tabata released the scientific genie from the bottle in 1996, other researchers have built upon his work. Here are just a sample of the available research:

So, What is Tabata Training Anyway?

Dr. Tabata’s training method is a very specific version of High Intensity Interval (or Intermittent) Training.

In his 1996 study, Dr. Tabata had seven subjects perform:

An intermittent training exercise 5 days a week for 6 weeks
Each individual training session consisted of seven to eight sets of a single exercise
Each set was performed at the high intensity of about 170% of ˙VO_2max.
Each set was timed to last for 20 seconds
Each period of rest between sets was timed to last for 10 seconds

This means that each Tabata Workout lasted for only 4 minutes.

4 minutes of Tabata Training x 5 days a week x 6 weeks = 120 minutes or 2 hours of exercise over 6 weeks

In comparison, Tabata’s cardio-vascular group performed 30 hours of cardio training over the course of the experiment (60 min workouts x 5 days per week x 6 weeks)

And still, the Tabata workouts were more effective than the cardio-vascular workouts.

How Do I Design My Own Tabata Workout?

I am glad you asked.

Tomorrow I will post two Tabata style workouts.

Each workout is to be performed 2x per week for the next 6 weeks.

I guarantee that those of you willing to give this program a serious effort will see some serious improvements in their physique and their overall level of fitness. By serious effort, I mean watch your diet (like a hawk) too! And, by watching your diet, I don’t mean watching the food go in your mouth! I mean make clean eating choices.

Ok. See you tomorrow!

Mister Maid

2010-02-15T13:08:00.001-08:00

I don’t know why, but I have not felt like blogging. at. all. lately. Maybe it’s because not much is going on in our house that I feel is worthy of a post. Or maybe we are just living our life and trying to soak in the precious moments. Or maybe I have been lazy.

At any rate, something exciting did happen last week that I am so happy about. I hired a maid. Seriously, you ask? You live in a freakin’ 1100 sq ft apartment and you need a maid? Yep.

The best part of it all is that my maid is a cute boy. Who knew boys could clean so well?

Just in case you don’t believe me, here’s some evidence of him in action:

.Unloading the dishwasher.

.Doing piles of laundry.

.Sweeping the floor.

.Washing the windows.

The best part about it is that he seems to really enjoy it, doesn’t complain at all, and it's free{well, a trade for some boob time before bedtime}. Let’s hope he still likes doing this stuff at 14- minus the boob part!

Favorite Things

2010-02-08T09:28:00.001-08:00

On Friday I had a bunch of girlfriends over for a ‘favorite things’ party. It was so much fun. I forgot to take pictures, but let’s face it, I barely remembered to put my shirt on before the party started {seriously}, so pictures were the last thing on my mind.

I had every girl bring 3 of her favorite thing (the same thing) and her favorite dish to share. After we ate, we did one round of white elephant and then exchanged the other two with assigned numbers. I also had a few more of my favorite products and gave them away as prizes throughout the night. At the end, I gave the girls recipe cards for the food we ate and am still working on one more of my favorites to give them!

The food was delish and it was even better to get 3 new products/things to try. We already want to plan the next one…

Fitness Friday

2010-02-06T12:26:00.001-08:00

Whew, what a week! That is why this post is a day late, but it won’t be a dollar short!

One of my favorite healthy recipe resources is The Healthy Irishman.

In honor of the Super Bowl, here are healthy and delicious appetizers:

http://thehealthyirishman.com/2010/02/superbowl-healthy-recipe-round-up/.

Are YOU ready for some football????????

Truth be told.

2010-01-31T16:37:00.001-08:00

Carson has been constantly sick for the past 10 weeks.

As I rocked him to sleep for the umpteenth time this morning, I had a little break down. I am tired. Tired of him being sick. Tired of him not sleeping well. Tired of him not being his happy self. Tired of me not remembering what he is like when he is happy. I am just plain tired.

Then, this little beauty popped into my head:

I felt better immediately, knowing that this too shall pass.

Isn’t it amazing how such a small statement can have such a big impact?

Deep breath...

Happiness

2010-01-30T18:17:00.001-08:00

I went to Target on Thursday and came home with all of this for $27.

So, then I was able to do this:

And that my friends, makes me very happy.

(I have to give props to Joel for hanging it. Thanks babe!)

Fitness Friday

2010-01-29T16:00:00.001-08:00

Getting your body back after pregnancy is a p-r-o-c-e-s-s, despite what these celebutons portray. For most women, the area they complain most about is their stomach. Your once flat as a pancake abs turned into a saggy mush that resembles a deflated balloon. Pretty sad, right? But, have no fear Whitney is here! I am telling you there is a way to get your abs (strength and tone) back. They may be striated with stretch marks, but who sees that anyway? Are you ready to work?

One of the most overlooked group of abdominal muscles, the transverse muscles are the deepest lying abdominal muscles that basically act as a girdle to your entire middle section. These muscles lie horizontally and help to keep your organs in place, while putting pressure onto your abdomen. They are also the muscles you need to target if you want a flatter stomach.

They Do It All
The transverse abdominals are connected to your back muscles as well as your rectus abdominals. The rectus abdominus are your vertical abdominal muscles and are the muscles most commonly targeted when you do stomach exercises. Unfortunately, traditional stomach exercises like crunches tend to by-pass the transverse abs so no matter how many sit-ups you do, your transverse muscles will barely feel the effects.

Any fitness program that targets your core, like Pilates, will include stomach exercises that target the transverse abdominals. However, you often work these muscles without realizing it. Whenever you hold your stomach in, you are working the transverse abs. For instance, the proper position for lunges requires you to keep your back straight and how do you do that? By tightening your abdominals, or more specifically your transverse abdominals, of course.

Why They are Important to Pregnant and Post-Partum Women
Having taut transverse abdominal muscles when you are pregnant has many benefits.

Since they are attached to your back muscles, strengthening your transverse abs can help reduce your back pain.
Labor may be easier since you learn how to better control your abs and therefore may not need to push as much.
The rectus abdominus often tend to split during pregnancy in order to accommodate your growing baby (this is known as diastasis). Having tight transverse abs during pregnancy can get your rectus muscles back into place faster and therefore give you a flatter stomach sooner after pregnancy.

Attending prenatal Pilates classes or taking a specialty prenatal fitness class designed to effectively work the transverse abs can help you stay fit and look great both during and after your pregnancy.

During the postpartum period, when you start exercising again, be sure to include some abdominal exercises that target the transverse abs. Not only will you quickly achieve a flatter stomach, but you should also notice an improvement in your posture and fewer backaches.

Transverse Exercises
Here are some exercises that target those hard to get to transverse muscles. If you are pregnant, consult with your health care provider before doing any of these exercises.

The No-Crunch Crunch

To do this exercise, start by lying on the floor with your knees bent and feet firmly on the floor.

Lightly place your hands just below and to the sides of your belly button. Firmly press two fingers from each hand into your lower abdomen.

Gently begin to draw your lower abdomen down towards the floor (picture a string pulling your navel towards the floor) but do not move your pelvis, raise your chest or hold your breath.

Stop drawing in your stomach as soon as you feel your muscles get tight. The muscles underneath your fingers should feel taut but the movement does not require a lot of effort. If you move too far, you will in fact stop working your transverse abs and begin to work your oblique muscles (your side abdominal muscles) instead.

Hold this position for 10 to 15 seconds, breathing normally the entire time.

Do ten repetitions.

Scissor Kicks

To do this abdominal exercise, start by lying on the floor. Place your hands under your buttocks and keep your back pressed against the floor.

Raise one leg about 10 inches off the ground and slowly lower it back down. As you lower the one leg, raise the other.

Do three sets of ten repetitions.

Pelvic Tilts

Lying on the floor with your back pressed against the floor, bend your knees keeping your feet on the ground.

Slowly lift your pelvis up and hold briefly before lowering slowly back down to the ground. Your upper body should remain on the floor throughout the movement.

Do three sets of 15 repetitions.

Lifted-leg Push-up
If you’re feeling very strong in your upper body, or if you just feel like multi-tasking during your workout, then give this challenging exercise a whirl.

Get into push-up position but keep your feet hip-width apart.

Raise one leg as high as you can and then do a regular push-up. Switch legs and repeat.

This is a pretty tough one, especially if you don’t have much upper-body strength, so just do as many as you can.

For an easier variation of this exercise, try this:

Get down on all fours with your hands positioned about shoulder-width apart, elbows slightly bent. Your knees should be together and positioned underneath your hips. To make the exercise more challenging, place your knees slightly behind you. Have your toes curled on the floor. Your heels should not be touching the floor.

Tighten your abs by drawing your navel in towards your spine. In a smooth, controlled motion, raise your knees off the ground. Your upper body should not move.

Hold for one breath and then slowly lower down.

Aim for three sets of ten.

One more thing. Don’t think that these exercises alone will take you from flab to fab. Remember? I said it took work. You need to make sure you eat clean and get your strength/cardio sessions in too!

Have your cake.

2010-01-27T21:08:00.001-08:00

And eat it too. Carson did just that.

Despite eating all that cake, he still weighed in as a lightweight at the doctor.

Weight: 19.3lbs (6th%) Height: 29.75’ (50th%)

He loves his daddy. More than his mom. It’s true.
He loves music. He will have more rhythm than his dad.
He loves to be read to.
He’s thisclose to walking. He just needs to gain confidence.
He loves the phone. The ring, the noise, the buttons.
He loves food that is ‘suck and swallow’ worthy.
He loves the kitchen and the bathroom.
He loves to help me cook in the bjorn.
He loves to throw his food.
He loves to be thrown in the Lovesac.
He loves his blankie.
He loves to suck his right index finger.
He loves his ‘nursie’. Uh. He may be a difficult one to wean.
He is just a lover. Plain and simple.

I really can’t think of many things he doesn’t like. Well, now that I think about it a little, I guess there are a few. He doesn’t like the vacuum, or the blow dryer, or anything that makes noise. He also doesn’t like babysitters {still}.

What a fun little guy we have. It gets better and better every day. It really does.

Sinner.

2010-01-27T20:09:00.001-08:00

Don’t tell Joel, but I am having an affair with a guy named Craig.

Lately I have been spending every waking moment with him and his ‘list’.

The thing is, he just has so much potential!

However, if he keeps playing games with my heart, I might just leave him.

Wait. Who am I kidding? That’s what keeps me interested.

He’s such a player.

And so it goes…

2010-01-27T13:33:00.001-08:00

Joel and I have resided in our apartment for 4.5 years. Every time our lease is about to expire, it begins a series of discussions in our house. I am ready for a change. I want a neighborhood that I can go running in or where I can take Carson on walks- once it’s not negative 532145 degrees outside. I want another bedroom and maybe even a basement for extra storage. Basically, I just want to like where I live. Our apartment was great when I was working full time, but now I am home with Carson all day, I really want to be somewhere that feels like ‘home’.

As for Joel, I think he could quite possibly be content dying here. He doesn’t have do to yard work. He doesn’t have to fix anything. He doesn’t have to shovel snow. He is a minimalist and when I suggest needing more space he replies, “ Just stop buying things and we’ll have plenty of room.” Oh, that will work with a growing child. NOT!

And so it goes, do we stay or do we move? Am I being selfish and superficial and materialistic and impatient because I am ready to move and we don’t really need to? I’d like to think I am being practical and doing what is in the best interest of our family {and my sanity} because let’s face it: If mama ain’t happy, ain’t nobody happy!

However, then I think about the packing and cleaning and unpacking and setting up utilities and cable and internet, and I think, “Maybe it’s not so bad here.”

Oh boy. And so it goes…

Fitness Friday

2010-01-22T13:01:00.001-08:00

This article is written by Dr. John Berardi. He is a nutritionist and has a program called Precision Nutrition.

While I don’t agree with #2, keep in mind that in addition to offering advice, he is trying to sell his product, which is a nutrition program. I do agree with him, however, that nutrition is often de-emphasized in the weight loss process. Proper nutrition in conjunction with exercise reaps the best results. You already knew that though!

With that being said, here are his 6 tips for a fitter 2010:

1. Do less.

This rule doesn’t make sense to a lot of people at first: to acheive more, you have to do less.

People make change hard on themselves by attempting to change too many things at once. They try to overhaul their diet, their exercise habits, their finances, their relationships, etc., all at once — and each of those changes is probably made up of 10-20 smaller behaviors that have to change. That’s a big mistake.

My own experience as a coach (and plenty of emerging research) shows that people can typically change only one behavior at a time. Read that again: One. Behavior. At. A. Time.

Human beings are impatient. We want instant gratification. We want everything now — or better yet, yesterday. In fact, one particular client from last summer’s Lean Eating program wrote a critique of the plan, essentially saying that he would have preferred had we taught him all the habits and behaviors at once, instead of doling them out over the course of the program.

That sounds reasonable, doesn’t it? I mean, if there are things he could have done from the very beginning, why did we wait 4 or 5 months to have him do them? Couldn’t he have done more?

NO!!!!!

You see, doing more is the problem! It’s what everyone tries to do. They go in guns blazing, making massive changes across the board, only to collapse in a heap of exhaustion and self-loathing when the first promise to themselves is broken. Of course, you COULD change more than one thing at once, but not for long, and never for long enough to see lasting, sustainable improvement — which is what you really want, isn’t it?

Oh, and that guy who complained that we should have taught him everything at once? He happened to lose 50 lbs doing it our way — and won the $10,000 prize for the best body transformation!

Accept the fact that you can only change one behavior at a time, and you will succeed. Try to change more than one thing at a time, and you will fail. It’s really that simple.

2. Focus on your nutrition — exercise doesn’t work.

What is the exercise myth? You know, the one perpetuated by fitness clubs across the globe telling us that as long as we exercise a few times a week and eat a “sensible diet”, whatever that means, we’ll have a sizzling sex life and cover model abs.

Well, I’ve got 20 years experience and a whole binder full of studies that suggest otherwise. In fact, two recent studies have shown that exercise alone, isn’t all that effective for helping people lose fat, gain lean, and improve their body composition. I know it’s hard to believe. But it’s totally true.

One, done at the University of Texas, showed that with 6 hours of strength + cardio exercise per week for 3 straight months, participants only lost 1lb of fat vs. their completely sedentary counterparts.

Another, done at the University of Oklahoma, showed that with 5 hours of strength + cardio exercise per week for 2.5 months, participants only lose 1.5lbs of fat vs. their sedentary counterparts.

Of course, I’m not telling you this to convince you that exercise is no good. Rather, I’m trying to make a much more important point. And that point is this. Exercise ALONE isn’t very effective at promoting weight loss. However, when you combine a proper exercise program PLUS the right nutrition habits, the sky’s the limit.

Let’s contrast the results of the studies above with the results of our last few groups of Lean Eating clients. Over the course of each 6 month Lean Eating coaching period, our Lean Eaters lost, on average, 15lbs of body fat, while gaining 5lbs of lean. But that’s just the average! Check out the video above for some jaw-dropping transformations.

So, if you’re hoping to change your body significantly in 2010, whether you like it or not, you’re gonna have to nail down your diet. Research has proven it. Years of experience have validated the research. And the sooner you realize it, the sooner you’ll be on track to awesome results.

3. Find a social support network.

Weight gain can spread like a virus. Indeed, a few months ago, we reviewed a provocative study here on the site. The study looked into patterns of weight gain and obesity in communities, and the conclusion was this: Weight gain is contagious.

Now, of course they didn’t mean that someone could cough on you and a few days later you’d wake up with a fever and fifty extra pounds around your waist. Body fat doesn’t spread like a germ, but it does spread. The study concluded that it spreads through the behaviors we pick up, most of the time subconsciously, from those around us.

Fortunately, leanness also can also be contagious. If you hang out with people who INSPIRE you, who LIFT YOU UP, inevitably you’ll find yourself inspiring others, and lifting up those around you.

Decide today to go out and add some more fitness-minded people to your life. Start small. If you don’t have anyone, find someone. If you’ve got one person, find a second. If you’ve got two people, find a third. Find a training partner. Join a group class. Find a friend of a friend who’s done what you want to do and just ask them for help.

Really, if you don’t have a strong social support circle, people who can help you, people who inspire you, people you can lean on, then that’s one of the first things that needs to improve in 2010.

4. Give yourself an incentive or reward.

Truly, over the last 20 years I’ve coached people in all different types of environments. And the most inspiring results, accomplished by the most motivated people, always seem to come when there’s a big reward in place. That’s why, in the Lean Eating program, we offer $40,000 in prize money. $10,000 to the best male body transformation, $10,000 to the best female body transformation. And four runners up, two male, two female, get 5 thousand each.

It’s a reward big enough to help folks overcome the inertia that keeps most people from getting fit.

In 2010, if you’re committing to getting in better shape than ever before, what’s your incentive going to be? Are you going to have a body transformation contest with your friends? With your work colleagues? Is money going to be on the line? A vacation somewhere special?

It doesn’t matter what the incentive is. But there has to be one. And it has to be big enough to keep you focused when your motivation wanes. Which it always does, even if for just a little while.

5. Take a risk.

On the other side of reward, we’ve got punishment. The stick. It’s the yin to reward’s yang. And it’s equally important when you’re trying to change your habits and your body. In fact, I’ve called it “the best kept secret in weight loss.”

I learned a lot about this principle in a book called “The Blackmail Diet.” It this book, Dr John Bear mentions that experts can tell you what to do to lose weight. But all of this advice doesn’t amount to a hill of beans if you’re not forced to stay on the plan when the motivation wanes, when things get hard, when life gets in the way. Even famous fiction author Steven King writes about this principle in the context of quitting smoking.

So, you’ve got your reward down. Now let’s pick your punishment. What uncomfortable thing are you gonna use to keep yourself motivated, to create pressure to succeed?

One of our 2009 Lean Eaters choose a can of dog food. That’s right, he made a public declaration that he’d stick to the Lean Eating program for 6 months and lost at leas 25lbs. And if he didn’t? He’d eat a nasty can of dog food at work, in front of everyone.

Guess what? He ended up a men’s finalist.

6. Do something — anything — right now.

In fitness and in life. If you don’t do it now, it’s not likely you’ll ever do it.

I know, I know, you like to “do your research”, read, learn, reason, and decide. But, the chinese have a great saying that tells you exactly where that gets you: one who deliberates fully before taking their first step will spend their entire life on one leg. And the Americans have a simpler one: just do it.

I’ve found that those who just do it, need 3 things. First, they need a sense of importance. At some deep level, you need to genuinely feel that changing your habits and your body is really important.

Second, you need confidence. Not necessarily in yourself (although that helps). After all, almost everyone starting something new lacks confidence. No, you need confidence in your plan. You need to really believe that the plan you’re about to follow, will work.

Third, you need a willingness to act. You see motivation comes and goes. And the trick is to strike when the iron is hot. To act decisively when the motivation is there. And in the video below, I’ll tell you the story of how one client made the decision to lose weight and to quit smoking. It’s pretty cool.

The key is to do something positive, anything, right now. To be decisive, and act in a way that brings you even an inch closer to your dream. If you can do it on your own, go for it. If you need help, get it. It doesn’t matter what it is. As long as it’s positive and you can do it in the next 5 minutes.

http://www.precisionnutrition.com/6-tips-for-a-fitter-2010

Birthday Boy

2010-01-21T19:07:00.001-08:00

Even with a 102 degree fever, he was still ready to party!

8:25am

2010-01-21T07:35:00.001-08:00

January 21, 2009

January 21, 2010

Happy Birthday Little Nut!

Fitness Friday

2010-01-15T07:32:00.000-08:00

I want to hear from you. What do you want to see from me?

While you think about it, get your booty off that chair and try this workout:

CIRCUIT # 1
This circuit will consist of 2 exercises performed back to back for 10 minutes.
Exercise # 1 – Standing Cable Row http://www.youtube.com/watch?v=VRCCPApoWU0 – 1 or 2 arm – perform 15-40 reps per arm per set – and remember...little to no rest between sets
Exercise # 2 – Step-Ups...I can't believe I am giving you a video for this, but ... http://www.youtube.com/watch?v=BLGKFwQWyCk – 15-60 reps per leg per set using bodyweight only (reduce the height of the step to make the 15 rep minimum)
For each exercise, select a weight that will allow you to perform the required repetitions with good form
Each set will consist of between 15 and 60 repetitions (if you can’t get 15 reps, lower the weight)
*REST 2 to 5 MINUTES and then move onto the next superset

CIRCUIT # 2
This circuit will consist of 2 exercises performed back to back for 10 minutes.
Exercise # 1 – Cable or Band Horizontal WoodChop - http://www.youtube.com/watch?v=V08GCYf61II – 15-40 reps each side – go light on the weight – little to no rest between sets
Exercise # 2 – Single Leg Deadlift - http://www.youtube.com/watch?v=7eACTTzeh-E – 15-40 reps per leg per set using bodyweight or bodyweight + dumbbells
*REST 2 to 5 MINUTES and then move onto the next superset

CIRCUIT # 3
This circuit will consist of 2 exercises performed back to back for 10 minutes.
Exercise # 1 – Pulldowns (http://www.physicalfitnet.com/exercise_video_browse_by/base_movement-lat_pulldown.aspx#) – 15-40 reps per set – go light on the weight and switch grips after each set – little to no rest between sets
Exercise # 2 – Reverse Lunge - http://www.youtube.com/watch?v=BLUyiFN1nNQ – use dumbbells or bodyweight - 15-40 reps per leg
Pulldowns can be performed at home using bands and the lunge requires either only bodyweight or some other weighted resistance

Treasure hunting

2010-01-12T14:32:00.001-08:00

I absolutely love to ‘hard shop” for things. I don’t mind rummaging through racks. In fact, that is how I prefer to shop. Yes, it takes more time, but I think it is totally worth it.

Growing up I only shopped at malls. Now that I need to be more budget conscious, I almost never step foot in a mall- unless it’s to browse to get ideas or because there is a really good sale.

And, you want to know a little secret? I never, EVER pay full price for clothing items. For that reason, TJMAXX, Marshal’s, Slickdeals, and Nordstrom Rack are my fav’s.

My recent treasures:

A pair of Downeast dark Skinny jeans for $13.99.
An adorable, sherpa-lined toggle coat for Carson-$7.99.
A Victoria’s Secret wool dress coat for $45. Regular price:$149
A Lands End Long Goose Down coat- $6.99. Yes, you read that right. $6.99!
A super cool old window that I am going to repaint and do something with- $10.
3 pair of dress shoes for Joel. $25 each.

While I know I don’t save money by spending money {thank you, honey} these are all things that we “need”.

What are your shopping secrets?

Fitness Friday

2010-01-08T12:34:00.001-08:00

So, here we are a week into the New Year. Have you kept your resolution{s} about eating well and exercising more? Just thought I’d ask.

To help your cause, here is a 30 minute strength workout that is bound to be a tough one. Keep in mind you MUST be warmed up well before attempting this.
Objectives of the workout:

1. Keep good form throughout each exercise.
2. Perform as many reps as possible. Really push yourself.
3. Keep the rest between sets to an absolute minimum. No rest if possible.

CIRCUIT # 1
This circuit will consist of 2 exercises performed back to back for 10 minutes.
Exercise # 1 – Overhead Squats (http://www.youtube.com/watch?v=PCWLs1jTOVE) – remember, the goal is to get between 15-40 reps per set – go light on the weight
Exercise # 2 – Bodyweight Row (http://www.youtube.com/watch?v=dvkIaarnf0g) – 15-40 reps per set using bodyweight only
REST 2 to 5 MINUTES and then move onto the next superset

CIRCUIT # 2
This circuit will consist of 2 exercises performed back to back for 10 minutes.
Exercise # 1 – Pulldowns (http://www.physicalfitnet.com/exercise_video_browse_by/base_movement-lat_pulldown.aspx#) – 15-40 reps per set – go light on the weight and switch grips after each set – little to no rest between sets
Exercise # 2 – Lateral Lunge (http://www.youtube.com/watch?v=ZId85FXKFVM) – 15-40 reps per set using bodyweight only
REST 2 to 5 MINUTES and then move onto the next superset

CIRCUIT # 3
This circuit will consist of 2 exercises performed back to back for 10 minutes.
Exercise # 1 – Standing Cable Crunch – there are many variations – ex. Band held behind head (http://www.youtube.com/watch?v=Vvf6PvpYUPI) – Med Ball Slams to the front - http://www.youtube.com/watch?v=iaj0-iU_X28 - Sledgehammer Vertical Woodchop - http://www.youtube.com/watch?v=RnKCsTxSlIs - Cable Vertical Woodchop – All these exercises work the same muscles. Your choice depends upon which equipment is available and which you prefer...and remember, the goal is to get between 15-40 reps per set – go light on the weight
Exercise # 2 – Bodyweight Skullcrusher http://www.youtube.com/watch?v=8gLciY3onQQ – the more horizontal you hold your body, the harder it gets - 15-40 reps per set using bodyweight only.

Christmas Rewind

2010-01-07T08:38:00.001-08:00

Just a few shots from our trip to the Wild West. I say few because I failed to capture many(most) of the things we did and people we saw. Yeah I know, I suck .

Skiing with Makenna:

Bright and early Christmas morning:

Pops at Josh’s : Carson and me

Drive up the canyon

Of course, the gorgeous lights at Temple Square

I’ll spare you the pictures of me covered in Carson’s vomit and Joel’s head in the toilet. You’re welcome.

Cautious

2010-01-01T10:35:00.001-08:00

“If I stay far enough away and hide behind his bag, maybe he won’t see me.”

The Italian Job New Year

2010-01-01T10:16:00.001-08:00

Most of you probably don’t even remember this movie and if you do, you remember it for the Mini Coopers or Charlize Theoron’s hot bod.

For Joel and me, however, this movie is what brought us back together. So, for Christmas I gave it to him so we could take a ‘watch’ down memory lane. We had not seen it since that fateful day in June 2003, and even then we didn’t really watch it. Yes, we were that annoying couple talking and giggling through the entire show.

Well, we watched it last night and I have to say that everything was meant to be. I mean, the movie even has Carson in it. Where, you ask? Carson is the name of the bad guy’s security system. How sweet is that?

And, to top off our tantalizing New Year’s Eve, CARSON Daly helped us welcome in 2010.

What a perfect way to bring in the New Year.

Note: Carson was not named after either of the aforementioned references. That is what made the two references so freakin’ awesome for us! We love our little man.

Fitness Friday

2010-01-01T09:28:00.001-08:00

Every year the American Council on Exercise(ACE) predicts the top 10 fitness trends for the year.

Here are their picks for 2010:

Cost-Conscious Workouts at Fitness Clubs and at Home: The impact of the economy continues to affect the choices of fitness enthusiasts and health clubs alike. Gyms will alter programming and training to better serve the needs of the cost-conscious member, while in-home workouts utilizing small, portable fitness equipment will be popular among individuals watching their budgets. Honestly, I can’t say enough about the Iron Woody bands – great workout tool, portable, inexpensive and pretty much indestructible. For the time being, you can buy them here.
Group Training: Individuals will scale back on personal training sessions to take advantage of small-group training and group class participation as another way to save on expenses. Health clubs may alter some programs to better suit the needs of larger groups. Likewise, individuals may find that the group setting offers additional motivation and support of their fitness efforts.
Time-Efficient Workouts for the Time-Pressured American: Shorter yet higher-intensity workouts will be more appealing to those with busy schedules because they can reap significant fitness rewards with relatively minimal time investment. Boot-camp style workouts will continue to be one of the most popular of these trends in 2010, offering the ability to burn sufficiently large number of calories while simultaneously improving muscular fitness. Circuit training will also be a time-efficient workout of choice due to its combined strength and endurance activities.
Exergaming: Exergames (see Nintendo Wii Fit) will continue to climb in popularity and be taken to the next level: fitness clubs. By integrating fitness-based video games into their programming, clubs will offer unique exercise sessions for game-lovers and those looking for variety within their workouts.
Boomer-Specific Programs: Special fitness programming for aging adults will remain a strong trend next year. Growing numbers of boomers recognize the multitude of benefits that come along with regular exercise participation, from lowering blood pressure and cholesterol to maintaining one’s functional independence and overall wellbeing.
Functional Training Workouts: Functional training workouts will increase in variety. Over the past 12 months, I have noticed that people are replacing “bodybuilding” style exercises more more “functional” movements. Hopefully this is a trend that has legs.
Health and Fitness Awareness: The importance of health and fitness is gaining greater awareness among commercial and governmental organizations. There will be a strong movement towards collaboration between these groups and health and fitness organizations throughout the New Year. These diverse groups will work together in the fight against physical inactivity and obesity.
Importance of Proper Professional Credentials: Health and fitness clubs are recognizing the need for, and the importance of, hiring trainers who hold high-quality, reputable professional credentials. NCCA-accredited fitness certification is fast becoming the recognized stamp of approval for credentialing quality in the fitness industry. ACE is among the few organizations to which the National Commission for Certifying Agencies grants this accreditation for certification programs.
Specialty Exercise Classes: Specialty classes such as ethnic dance, hooping, pole dancing and Zumba will remain popular due in part to the continued success of shows like Dancing with the Stars and So You Think You Can Dance. Fusion-type classes will be popular among fitness enthusiasts that want to switch up their typical workout programs. Additionally, more gyms will offer unique group exercise programs and mind-body activities. Let’s face it. A lot of people don’t exercise because it bores them out of their little Ritalin addicted minds. Zumba classes, stripper classes, surfboarding classes, ballet bootcamp classes, mma classes and even dodgeball classes aim to make exercise a little less like work and a little more like play.
Fitness Training Tools: Technology is continuing to infiltrate the fitness world. The use of tracking and online training and scheduling tools will increase in the coming year with more people looking to better gauge their progress by accessing and monitoring details of their fitness programs. Mobile applications are even bringing fitness on-the-go through iPhone applications and other downloadable programming. Between wearable fitness tools and their online companions, technology IS going to play a larger role in the fitness industry. Unfortunately, you are still going to have to do all of the sweating.

Too bad that the #1 trend wasn’t…MORE EXERCISE, LESS TV.

Hmmm, I guess that would be TOO obvious!

Anywho, here’s a list of equipment that I think is a MUST for 2010 and beyond:

Kettlebell or
Adjustable dumbbell(s)
Heavy duty bands
Ab wheel
Portable chin up bar
Foam roller
Inexpensive UPRIGHT bike for HIIT’s.

And lastly, for a good laugh:

HAPPY NEW YEAR!

How we spent our Christmas vacation

2009-12-28T18:53:00.000-08:00

We are in Utah.
The first 7 days were glorious.
The last 2 days have been hell.
You may say, "At least you had 7 good days."
That is true, but we only see our family but a few times a year so it is precious time and memories we are missing out on.

We even got our flu shots this year.
Boo on the flu.

.THE most wonderful time of the year.

2009-12-15T20:14:00.000-08:00

Chistmas cards, baking, gift making, gift buying, gift wishing, celebrating the Season, sick baby, listening to Christmas music 24/7. I'm just busy soaking in every minute of this time of year. I love it.

I will be back soon.

BUT, I can't leave you without a shot of little nutbrown hare and me. Yes, he is our little nut.

Thanksgiving

2009-12-05T20:50:00.001-08:00

We had the opportunity to go to St. George for Thanksgiving with the Hatch family and I wasn’t about to pass it up. I love St. George for many reasons, but my #1 has to be the weather. It’s just perfect. I appreciate it so much more now, especially because Milwaukee has less than ideal weather this time of year. With that being said, we enjoyed a beautiful 63 degree Thanksgiving day and were even able to eat outside.

In the 6 Thanksgivings that Joel and I have had together, we’ve only spent the last two years with family because Joel always has to work the Friday and Saturday after {and even this year Joel was without fam} so we have stayed in Milwaukee. Needless to say, it was great being with family but it didn’t feel quite right being away from Joel on Thanksgiving.

Although we missed Joel, we didn’t sulk in our sorrow. :) Carson was able to play with his cousins and warm up {kind of} to other people. He especially loved his POPS, my dad. And, I was able to catch up with my Dad and Jo, Grandma, siblings and SIL’s, aunts and uncles, and cousins. Man oh man, I miss having family nearby.

The ‘real’ reason for the trip was to celebrate my Dad and Jo’s 20th wedding anniversary, which we did on Friday. We had family pictures and then a little party that night where Jo presented this awesome slide show she put together of the past 20 years. Oh the memories!

{pictures of the anniversary party to come}

Fitness Friday

2009-12-04T09:33:00.001-08:00

If hunger is not the problem, then eating is not the solution.

The most common triggers for overeating:

1. Skipping meals and snacking. Your body seems to work like a pendulum, where if you eat enough food in a meal it will hold you over until the next meal, but if you skip a meal your body will overcompensate and you will actually end up eating far more the next meal than you would have. This is why skipping meals is so detrimental to weight loss.

2. Lack of sleep. If you are tired you tend to lose self control and will end up eating things that you should not just for a bit of a blood sugar jump.

3. Large Portions. Portion control is the biggest change that most people can make in their diet to lose weight. If you figure out how many calories that you need in a day, and divide it by six to make three meals and three snacks, you will find that your portions should probably be a lot smaller than you are currently eating. Try using a smaller plate and just eat until you are satisfied, instead of following your mother’s rule of eating ‘everything on your plate.”

4. Heavy, HEAVY foods. Bagels.Greasy or fried foods. Pastries. Just some examples of foods that are very heavy in calories and low in nutrients. They are also low in water content and high in carbohydrates.

5. TV commercials or food aromas. Have you ever been at home watching TV and you see a McDonalds commercial and crave their french fries? Or driving down the freeway and you see a billboard for your favorite dessert and instantly become hungry? Or better yet, walking into the mall and smell PF Changs and you go eat rather than shop? Ok, maybe that last one is just me :). But fast food places and restaurants KNOW all to well how to get us to eat, yes, even when we aren’t really hungry.

6. Not enough Fiber. Fiber and roughage is always good for filling you up. It also helps keep your digestive system regular. A bowl of all bran, an apple, or a Fiber One bar are good examples of fiber-filled snacks.

7. Artificial Sweeteners. Aspartame and saccharin are examples of artificial sweeteners that will cause you to over indulge in a food because it is low calories. But wait! What about the fat? Just because a food is low in sugar does not mean that it is not low in calories!

8. Stress/Emotions. Many people resort to overeating during times of stress and when they’re emotional. Take a look at when you overeat the most. Is it when the children misbehave? after a stressful workday? after a break-up or argument? This habit can add thousands of calories into our week (Remember 3,500 calories = a pound of body fat). If you know you are apt to eat in stressful times, you should fill your fridge with crunchy veggies like carrots and celery so that you have a low calorie snack to eat in those tough times. Also getting to the root of the problem and dealing with it, along with adding exercise into your schedule will help keep your attitude in check.

9. Comfort. Remember when you had a bad break-up? What did your girlfriends want to do? Take you out for ice cream, right? Over the years, food has evolved from a need to thrive into a need to survive our most difficult times. Instead of eating for comfort, call a friend for support, go exercise, or find another activity that gives you IMMEDIATE gratification.

10. Dehydration. Sometimes we feel hungry when all our body really needs is a glass of water. Dehydration is often mistaken for hunger. It’s estimated that 75% of Americans go through life chronically dehydrated. Before you grab a handful of chips or other snack, try having a glass of water and see if that calms your hunger down. Water can help calm hunger and help you overeat less.

Advent

2009-12-03T20:21:00.001-08:00

I have been stuck at home the last few days with a sick baby. So, what’s a girl to do? A festive project:

The best part? Joel even said it was blog worthy.

10 Months

2009-11-30T16:15:00.001-08:00

Carson has been so fun this past month. He is no longer a baby and is well on his way to toddler-hood. I am so NOT ready for it but at the same time I love watching him grow and learn. I can tell he understands some of what I say and it is so fun to feel like we can communicate just a little bit.

He started saying “Dada”, loves climbing/standing on things, loves to play with/in the newspaper, loves books, waived for the first time on the airplane to a complete stranger, has 7 teeth, and is so so so active. He definitely gives me a run for my money.

BYUofU

2009-11-28T19:11:00.001-08:00

Credit: My clever BIL

By the way, COUGARS WON! Too bad for you Utes...

Fitness Friday

2009-11-26T18:21:00.001-08:00

I hope you all had a very Happy Thanksgiving. I know I have much to be grateful for and among the many things on my list, my health is close to the top.

I hope you are grateful for you health, too. I believe that if you are truly grateful for something, you will take good care of it and nurture it. I also believe that enjoying good health is a choice we can all make. Sometimes it is not an easy choice, as it takes effort to be healthy. It is not always fun. In fact, sometimes it flat out sucks. But, making choices that will add years to your life or give you more energy to run around with your kids and grandkids, or getting the body you have always wanted is worth it in the long run. I promise.

So, when you wake up tomorrow, choose to be active. Choose to cherish your health. Choose to fuel your body with food that will help you perform your best.

Be grateful.

Get ‘er done.

2009-11-17T13:17:00.001-08:00

I absolutely HATE cleaning but I love a clean house.

Growing up, I was lucky enough to have someone come to my house every week to do the gross stuff, namely the bathrooms. The only cleaning I had to do was put my clothes away that were sprawled all over my bedroom floor. Now, my life is less glamorous and I am my own nitty gritty cleaning lady. Basically, I clean just to get ‘er done.

Luckily I married a man who not only knows how to clean, but really doesn’t mind it. Here’s the problem though: there is really no reason why he ever should have to clean much, at least at this point in our life. I am home {almost} all day. I do have downtime. I actually think about cleaning the bathrooms several times but instead I sit my butt down to read or surf the net. Before I know it 30 minutes has passed and I think “I COULD HAVE been done cleaning.” But no. It still awaits me. Haunts me, is more like it.

So, In attempt to ‘enjoy’ it more I am looking for the latest and greatest cleaning products, tools, gadgets, etc.that make cleaning easier and more fun. I have yet to find any.

I am curious. What do you use to get ‘er done?

Yes, please.

2009-11-16T17:55:00.001-08:00

‘Leaves’ scent from Bath and Body Works.

Pottery Barn. Need I say more?

Genius.

My boys.

Fitness Friday

2009-11-13T12:50:00.001-08:00

In under two months time, it’s going to be a brand New Year – 2010.

And a lot of you are going to make that most famous of New Years Resolutions.

I am going to lose weight.

And, most of you are going to fail…miserably.

Here’s why.

There are 3 Main Types of Weight Loss Plans

Eat Less Food
Eat Less of Specific Types of Food (most commonly Carbs or Fat)
Get More Exercise

And of course, most of the so-called “diet-experts” mix and match these three main plans to come up with their proprietary “miracle” weight loss program.

So, how come, year after year, millions of people:

Start a new diet
Quit that diet
Try another diet
Quit that diet
etc, etc, etc…

Don’t they have any will power?

Of course, they have will power. Just as much as anybody else. Just as much as that skinny guy or gal that can’t quit smoking or gambling or watching too much reality TV.

Problem is, will power isn’t enough for most dieters.

Not when you consider the following list of factors that make dieting a can’t-win proposition for most people.

List of Diet Killers

When dieters eat less food:

Their metabolism slows down
Specific brain chemicals increase appetite
Their “obesity” hormones join with those brain chemicals and appetite becomes an insatiable hunger
Neural pathways created by years of poor eating habits are abandoned (that’s good).
New (diet-friendly) neural pathways are created (once again – good)
Unfortunately, the old pathways are designed like super-highways while the new ones are more like bike trails. One bad meal and the old pathways come back online and the diet is broken.
Psychologically, the elimination of their standard diet results in feelings of loss & punishment.
Emotionally, dieters feel like they are being punished.
Socially, friends & family members often (unconsciously) try to sabotage the diet.

When dieters restrict food groups:

Metabolism may or may not slow down - metabolism is mainly affected by caloric intake and, to some extent, the amount of protein consumed.
The brain chemicals and hormones cry out for the restricted food.
Neural pathways are affected in the same way as above.
Psychologically, we see similar feelings of deprivation.
Same emotional response
Same social response amongst family members.
Amongst casual acquaintances, the social response can be even worse. In social situations (parties, restaurants) dieters who avoid carbs or fats can be perceived by others as being “difficult”
Low-fat dieters can suffer in a myriad number of ways. Impaired hormone production, damaged hair, skin & nails, alleriges, systemic inflammation, etc…
Low-carb dieters often suffer at first from the lack of readily available sugar as a fuel source. Over time, this problem resolves itself.
Unfortunately, the lack of fiber in the low-carb diet often doesn’t resolve itself. And we all know what a lack of fiber can do to a person’s bathroom habits.

When exercise is the sole weight loss method:

Exercise does all sorts of great things for your body – (improves mood, body image, strength, flexibility, general health, etc), but as the saying goes, you can’t out-train a bad diet. It is way too easy to eat 500 calories of delicious chocolate cake than it is to burn off 500 calories of body-fat.
And, to make things worse, studies have shown that exercise increases hunger.

And the problems get even worse for repeat dieters.

After numerous failed attempts at weight loss, these poor souls have created super-thick neural pathways dedicated exclusively to dietary failure.

They just don’t believe they can succeed.

Seems pretty grim, doesn’t it?

So, what are we going to do?

Here’s what I do for my clients.

Choose a diet/meal plan that keeps their metabolism humming along.
Choose a diet/meal plan that meshes well with their personality & their lifestyle
Create an exercise plan that boosts metabolism and makes them fitter, stronger & lighter.
Prepare them mentally and emotionally for the challenge that they face. Let them know that their hormones and neural pathways and brain chemicals want them to stay fat. But that with diet and various psychological tools, they can overcome their physiology.
Help them re-frame how they see their diet. Instead of eating for convenience, they’re eating for nutrition. Instead of missing out on ice cream, they’re upping their sex appeal. Instead of being normal, they’re becoming better – healthier, fitter, stronger, sexier.
Make them understand that this is a challenge that they can win. Others have faced the same challenge and have succeeded. I lend them my confidence. Every day I see people succeed & fail at weight loss. I just need them to believe that I believe. Weird, but true.

So, come this January, what are you going to do?

Buy the latest bestselling diet book?

Anxiety

2009-11-12T17:31:00.001-08:00

I am new to the whole parenting thing so I need some input from you 'seasoned’ parents. I need to leave Carson next week for 3 hours. THREE HOURS. Doesn’t seem like a big deal, does it? Well, he seems to think otherwise. We are battling a huge case of separation anxiety where he won’t let anyone hold him besides Joel or me, even if he can see us.

Yes, it is flattering and all that he loves us so much. I love him too. But a mom needs a break every once in while. Is it too much to ask for the said break to be stress-free for mom? I think I will feel more sorry for the babysitter when I do indeed have to leave him.

Any ideas?

{btw: I still need a babysitter. Anyone up to the challenge? I didn’t think so! ;)}

Fitness Friday

2009-11-06T18:23:00.001-08:00

Good music can make or break a workout for me. If I am in a spin class and the music is slow and quiet, it is darn near impossible for me to get into the workout and get what I want to out of it. And running? I am a lost cause if I don’t have my tunes. So, I know that if I want to have an intense workout my music must follow suit and literally pump me up. Music’s beat, tempo, and melody is what carries me thru the most torturous exercises and workouts.

Apparently I am not the only one.

--------Article from MSNBC-------------

Several recent studies try to chase down the connection between our ears and our feet.

For the last 20 years, Costas Karageorghis, a sports psychologist at Britain’s Brunel University, has been setting the research pace for understanding our need to groove and move.

In addition to his lab research, Karageorghis has helped create a half marathon in London that tries to find the perfect music mix of live bands based on his research of human reaction to rhythm. The second annual "Run to the Beat" event was held a few weeks ago with 9,000 laboratory rats, er, runners either enjoying the live music or listening to their own mix of tunes on their MP3. Karageorghis even offered a scientific selection of songs based on his findings.

According to Kargeorghis, there are four factors that contribute to a song's motivational qualities: rhythm response, musicality, cultural impact and association.

The first two are known as "internal" factors as they relate to the music's structure while the second two are "external" factors that reflect how we interpret the music. Rhythm response is tied to the beats per minute (bpm) of the song and how well it matches either the cadence or the heartbeat of the runner. A song's structure such as its melody and harmony contribute to its musicality. The external factors consider our musical background and the preferences we have for a certain genre of music and what we have learned to associate with certain songs and artists.

Picking the right music can have several benefits.

Syncing beats per minute with an exercise pace increases your efficiency. In a recent study, subjects who cycled in time to music found that they required 7 percent less oxygen to do the same work when compared to music playing in the background. Music can also help block out the little voice in your brain telling you its time to quit. Research shows that this dissociation effect results in a 10 percent reduction in perceived effort during treadmill running at a moderate intensity.

In the current study, published in the Journal of Sport and Exercise Psychology, 30 subjects synchronized their pace to the tempo of the music which was 125 bpm. Before the experiment, a pool of music was rated using a questionnaire tool (the Brunel Music Rating Inventory) which then selected the most motivational pieces for the treadmill test. The subjects were given a choice of either pop or rock music.

When compared to a no-music control, the motivational synchronised music led to a 15 percent improvement in endurance.

"The synchronous application of music resulted in much higher endurance while the motivational qualities of the music impacted significantly on the interpretation of fatigue symptoms right up to the point of voluntary exhaustion," Karageorghis reported.

Matching the beats per minute of our music with our exercise heart rate also takes an interesting non-linear path, according to research.

Karageorghis found that when our hearts are performing at between 30 and 70 percent of maximum, we prefer a somewhat linear increase from 90 to 120 bpm. However, when we reach our anaerobic threshold between 70 and 80 percent of maximum, we prefer a jump in rhythm from 120 to 150 bpm. Above 80 percent of maximum heart rate, a plateau is reached where even faster music is not preferred.

Another new study by researchers from Liverpool John Moores University, and detailed online in the Scandinavian Journal of Medicine & Science in Sports, looked at the tempo angle differently. Instead of a mix of different songs at different tempos, they asked a group of cyclists to pedal to the same song over three different trials.

What the subjects did not know is that the researchers first played the song at normal speed, but then increased or decreased the speed of the same song by 10 percent. The small change was not enough to be noticed, but it did have an effect on performance.

Speeding up the music program increased distance covered/unit time, power and pedal cadence by 2.1 percent, 3.5 percent and 0.7 percent, respectively. Slowing the program produced falls of 3.8 percent, 9.8 percent and 5.9 percent. The researchers concluded that we increase or decrease our work effort and pace to match the tempo of our music.

------------------------------------------

Pretty interesting, right? But not surprising at all.

So, if you are feeling less than inspired in your workouts you may just need to bust out your favorite song to keep you focused and motivated. You know, the one you jam out to in your car when you think no one is watching?!

Right now my number one is ‘I Gotta Feelin’ by the Black Eyed Peas.

What is your number one???

Football

2009-11-05T13:49:00.001-08:00

Weekend Warrior

2009-11-02T10:28:00.001-08:00

Whew. We had such a fun and busy {Halloween} weekend. I feel like I need another weekend just to recover. Oh wait, I don’t work so every day is like the weekend for me. Man, my life is tough!

Friday night was our annual ward Chili cook-off. I have submitted chili every year (5 years) and have failed to win anything, so this year I gracefully bowed out of the competition. Instead, we were in charge of an obstacle course for the kids. I think that suited me better than cooking. Anyone who knows me, knows that is the truth!

Saturday we headed to Madison for the Badger football game. Right before we left we realized our camera battery was almost dead, so we don’t have any pics. Boo. It was fa-reee-zing but so much fun to be at a college football game.

After the game we ran home to get our Lil’ Monkey all dressed up for trick-or-treating with the Callister’s. Yup, that is right. We dressed up our 9 month old and took him trick-or-treating. As if he eats candy. I am pretty sure that we enjoyed it WAY more than he did. Nonetheless, he was a good sport and even shared the royalties. What a kid.

After trick-or-treating, we put the kids to bed enjoyed a delicious pumpkin-baked stew at the Callister’s with the Green’s and Patten’s. The girls chatted while the boys watched football, then we got a little crazy and topped off the evening with a game of UNO. I have to say that the best part of the night was a surprise appearance by David Beckham! He is soo dreamy.

Sunday we headed up to Green Bay. My brother was supposed to fly in to watch the ever-coveted game of Packers VS Vikings but he was unable to make it and gave us his tickets. We weren’t able to take Carson in due to the lame rule that all children, regardless of age need a ticket, so Joel met up my brother’s friend and headed in the game. Carson and I enjoyed the festivities outside the stadium. They had big screens up all over and you could watch the game in parking lot- pretty ingenious for the avid fans who can’t get tickets- and there are many! I didn’t feel like I missed out on the experience of a Packer game at all, besides seeing Brett Favre in person. Those Packer fans are quite a sight, though. WOW.

{For some reason I can’t upload pics of the game so those will have to come later.}

Fitness Friday

2009-10-30T09:54:00.001-07:00

In honor of Halloween, I am posting a “Pumpkin Workout”. You may not have a medicine ball at home, but I am sure most of you have a pumpkin lying around somewhere. So, there is NO EXCUSE for you NOT to try this.

These next 3 videos are made by one of my trainer friends who has this great product called Workout Muse. It times intervals for you so all you have to do is listen for the stop-go cues and work your hardest in between. It's fabulous!

Get ready to PUMP it:

Happy Halloween!!

UPDATE: I just finished this workout (3 times each video) and it completely worked me. What about you?? By the way, my pumpkin weighs 16.5 lbs!!!

FALL in love.

2009-10-25T19:05:00.001-07:00

Out little family ventured out to a local pumpkin patch to pick the perfect pumpkin for Carson’s first Halloween.

Mission accomplished.

a girl’s best accessory?

2009-10-25T18:17:00.001-07:00

Her friends.

And might I say that I am rather well accessorized!

I had the privilege of getting a whole weekend with these pretties. We spent our time shopping, laughing, eating, and staying up way too late. Sounds just like our freshman year, minus the dating.

I cannot believe that it has been 7 years since we were all together. I wish it weren’t so long but that made our time so much sweeter. Though several years have passed, we are the same. I love that and feel so lucky to have each one of them in my life.

Fitness Friday

2009-10-23T16:32:00.001-07:00

Fitness training isn’t rocket science.

Good training & nutrition decisions produce good results.

Poor training & nutrition decisions produce poor results.

So, how come when I go to the gym, I can pretty much guarantee that I am going to see a lot of intelligent, well-educated people making some pretty poor training decisions?

As a public service, here are a few training mistakes to avoid:

Doing cardio before resistance training

Static stretching(stretch and hold) before resistance training

Training core before legs

Chugging a Gatorade while reading a book on the exercise bike

Thinking that the inner and outer thigh machine is going to work some sort of magic.

Ignoring your weaknesses and over-training your strengths

Believing that Core Training is all about crunches & planks

Training body parts instead of Body Movements

Believing that you can Out-Train a Bad Diet

Making chronic neck & shoulder pain worse by ignoring your postural muscles

Thinking that resistance training will make you too big

Thinking that cardio will make you too small

Performing a one size fits all type of fitness program

Thanks to Healthhabits for the links.

Who knew?

2009-10-21T19:32:00.000-07:00

That in 9 months this little ‘pumpkin’ could bring so much joy to our lives?

9 Month Stats:

Height: 28.5” 50th%

Weight: 17.3 lbs 7th%

Fitness Friday

2009-10-16T05:19:00.000-07:00

Have you heard of the Paleo Diet?

I love the philosophy behind it and think it's more of a lifestyle than a 'diet'.

I'm over and out to enjoy some time with my college roomates!

thoughts.

2009-10-11T18:24:00.001-07:00

Sometimes it is hard to be a mom. It’s hard watch my child struggle to learn a new skill or simply listen to him cry. It’s hard to not whisk him up, wrap him in my arms and gently whisper ‘everything will be okay’. It’s hard to let him grow and learn on his own, but deep down I know I need to.

I know that it’s the hard things in life, the things we don’t think we can do, the things that make us struggle, that define us. It’s times and experiences like these that builds character. And I want him to have character.

I also want him to be secure. I want him to be confident. I want to instill independence, yet I want him to know I will always be there if he needs me. I want him to know he is loved unconditionally. I want him to know the value of hard work. I want him to know that when things get difficult, and inevitably they will, perseverance will get him through.

Over the last 8 months I have wondered if I have the necessary skills to be a good parent. Now, I wonder if my skin is thick enough and my heart strong enough to let him struggle to do things on his own? I know there will be times it will be me, not him, who will have to gain confidence to let him do those difficult things.

So, I will let him cry himself to sleep. I will let him feed himself and make a mess of it. I will let him fall down and get up again. I will let him struggle to learn new things. I will let him learn that people aren’t always nice and things don’t always turn out the way we want them to.

I will let him do these hard things, but will always be there to give encouragement, wipe tears and counsel him. It won’t be easy, but I can do it because I know these hard things will one day be good for him and we’ll both be stronger for it.

Little Monkey.

2009-10-10T07:51:00.001-07:00

I thought he was sleeping. He was being so quiet. I was sure he was sleeping. Until I heard a thump. I went in his room and this is what I saw:

Time to lower his crib…again.

Fitness Friday

2009-10-09T06:36:00.001-07:00

Is it possible to get a great total body workout in a short amount of time? Absolutely. Compound or combination training is the key.

A compound exercise is where you take one exercise and combine it with one or more exercises. The whole idea here is to get more muscles involved to burn calories in the shortest amount of time possible. After all, the key to any successful fat loss workout is escalating density, or the accumulation of more work in the same amount of time or less from workout to workout. So, total body workouts are great, but why not turbo charge your results by using total body exercises within your total body workouts?

For example, let's say you are doing a dumbbell lunge to work your lower body. The lunge is a unilateral knee-dominant exercise which, when performed correctly, increases leg strength and stability. This is a key movement pattern in teaching your body how to decelerate or efficiently stop and go on command. Well, adding a dumbbell curl to press at the end of each lunge will transform this exercise from a great lower body exercise to an even better TOTAL body exercise. The curl to press is in itself a combination upper body movement that works both pull-push components. Plus, your core is the link between all integrated upper and lower body movements, so any time you perform an upper-lower body combo exercise your core automatically gets called into action. In other words, choose the right exercise and it's one and your done!
So, how do you make use of this total body exercise for a simple, yet brutally effective five to ten minute fat loss workout?

First of all, your muscles must be warm, so do an appropriate warm up. Second, you need to work at YOUR HIGHEST level of intensity for the allotted amount of time. Third, you must like pain. Just kidding on that last one, but it should NOT be easy!

One Exercise Workout#1- Alternating DB Lunge + Curl to Press (the picture does not show the overhead shoulder press)
- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)
- Perform max reps for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized
- Once you can perform at least 5-10 reps per minute, seek to increase the weight by 2-5 lbs per dumbbell

One Exercise Workout#2- 1-Arm DB Squat to Shoulder Press
- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)
- 1 Round = Perform 10 total reps/side
- Perform max rounds for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized
- Once you can perform at least 1 round per minute, seek to increase the weight by 2-5 lbs per dumbbell

One Exercise Workout#3- 1-Arm DB Swing
- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)
- 1 Round = Perform 10 total reps/side
- Perform max rounds for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized
- Once you can perform at least 1 round per minute, seek to increase the weight by 2-5 lbs per dumbbell.

One Exercise Workout#4- Killer Variation: DB Squat Thrust + Push-up + Core Row + Knee-Ins
- Select one dumbbell (in general, 8-15+ lbs for women and 15-30+ lbs for men works great)
- Perform max reps for time in 5-10 minutes, only taking brief 5-20 sec rest periods as needed when speed slows and/or technique/form is jeopardized
- Once you can perform at least 5-10 reps per minute, seek to increase the weight by 2-5 lbs per dumbbell

There you have it. Four "One Exercise Workouts" involving total body combination exercises that you can do in 5-10 minutes at home or on the road . Now if you really wanted to ramp up your results with a full 20-minute workout, try selecting two of the total body exercises above and then doing two separate 10-minute workouts or selecting all four of the total body exercises above and then doing four separate 5-minute workouts.

Good Luck!

Disinfect

2009-10-08T07:12:00.001-07:00

We are sick at our house. Cough, runny nose, fever, sneezes…you name it, we have it. This is our second round in just two weeks. We have always been able to dodge the seasonal cold and flu, but this year our luck must have run out.

Simply put, I cannot wait for it to end. Not only because I hate blowing my nose, miss my sleep, feel bad for Carson, and would like to leave our house to actually enjoy some fall festivities, but mostly so I can disinfect everything in my house. No, not just a once over, casual swipe over every surface. I am talking white-glove, hands and knees, tooth brush scrubbing kinda clean. I feel like our house is tainted with germs and I hate it. I mean, I am sick yet I feel like I should wear a mask in my own house. Yuck.

I used to be more casual about germs. Maybe over the past 5 years Joel has had some minute effect on that{if you know him, you know what I’m talking about} or maybe now that I have a child I can see how quickly germs spread. Whatever the reason, I cannot wait to get my clean on and shake these terrible, horrible, awful, no good colds!

Fitness Friday Returns

2009-10-06T09:48:00.000-07:00

I’m biting the bullet and doing it again. I am uber excited and have lots of goodness to share, so stay tuned. Until then, think about this…

Why does everyone start their quest for change on a Monday? Correct me if I’m wrong, but isn’t everyday an opportunity for us to be our best and have a fresh start? Why cheat yourself out of the extra ‘x’ days just because our society has taught us to put off today, what we can do tomorrow? You can be different. By the time Monday rolls around, you could be that much further ahead.

So, here I am to challenge you. Instead of staring your healthy habit tomorrow or Monday, start TODAY. Try it. I dare you.

Haven’t you heard that Friday is the new Monday?

Organic

2009-10-05T14:14:00.001-07:00

I try to feed my family healthy food{who doesn’t?} in it’s most natural form, but I don’t like to spend a fortune doing it {who does?} .

I came across this article that tells you the top 10 foods to buy organic and thought it was really enlightening.

This is also a good resource, written by the same Dr. so there are some repeats.

So, if you don’t already, buy local and buy organic when possible! It will do your body good!

These boots were made for walking.

2009-10-04T11:39:00.001-07:00

I want these, I need these, oh baby oh baby!

{the boots}

Fall Cleaning

2009-10-03T07:06:00.001-07:00

I spent last night transitioning my wardrobe from warm to cold. It is no small ordeal, but it is one of my favorite things to do. In the process, I try on every single piece of clothing to decide whether or not to keep it. Most things are keepers, but there are those few items I keep because I think I will wear it and just can’t part with it. This year was different though. Now that I am a mom, I feel I need to dress the part and really be age-appropriate. I do not want to be one of those moms/women who dresses 10+ years her younger- and you all know what I’m talking about! Sooner or later, the Forever 21 will have to go and I will have to step foot into Ann Taylor. Suffice it to say, I was sick of looking at that red Express sweater from my senior year {of high school}, my old platform shoes, and way too many polk-a-dotted items. So, I did a major purge and it felt good! Now my closet is truly filled with things I will wear and not intend to wear. Plus, hopefully the clothes that I purged can go to someone who really needs them.

Now, I am no fashionista, but I thought I would share a few things I realized in the process:

1. If you still have clothes from high school and graduated over, oh, 8 years ago, let them go.

2. Black and white are staples of a good wardrobe. Classic and easy to accessorize.

3. Don’t keep a variety of sizes that simply do not fit. By the time you gain/lose weight, you most likely won’t want to wear those things anyway. Maternity clothes are exceptions.

4. A girl can never have too many shoes. Can I get an amen?

5. Designer jeans are worth every penny. Can I get an AMEN!

in the market.

2009-09-27T18:31:00.000-07:00

No, not for a new home. Something much, much more important.
I need a new curling iron. My 9.99 Target one just isn't cutting it, er, I mean curling it anymore. I am willing to spend some moolah to get a good one because my life was forever changed when Chi entered it 5 years ago.
Suggestions would be fabulous!
Toodles.

Giggles

2009-09-21T19:03:00.001-07:00

Please excuse my lame cinematography skills... yes I know I turned it the wrong way. But, even still, just listening to it makes me laugh.
What a silly boy!

8 Months

2009-09-21T18:02:00.001-07:00

Since Carson has reached the ripe-old age of 8 months, we thought it was time to teach him how to be a gentleman, so we ordered a cute little girl to let him test the waters. He has been taught by his dad that girls like to take things slowly, so he did just that. Once he got good vibes from her he moved in for the kill, not once, but several times!

In all seriousness, our little bundle of joy is just that. In the past week his little personality has begun to blossom. He seems to be a stubborn, independent little fella, but would you expect anything less with Joel and I as his parents?

His latest trick is crawling{as of Saturday} and he LOVES his new found freedom. He also loves to listen to music, be sung to, and clap his hands to make noise. We listen to music all of the time because I am determined to make him a better dancer than his daddy. Sorry babe.

We realize we are so lucky to have such a healthy, fun little boy. Now if we could just get him to sleep through the night…remember I said he was stubborn!

We love you Carson!

Southern Exposure

2009-09-21T06:53:00.001-07:00

We made it, more specifically, Joel made it home from a major road trip to Texas, Arkansas, Louisiana, Alabama, and Mississippi (and all the states on the way down). Yep, you read that right. He DROVE over 3800 miles in 10 days. Sound fun to you? Well, it didn’t to me, so Carson and I flew.

Joel has a goal of spending time in every state, and this year BYU was playing back to back weekends in Dallas and New Orleans, so he thought it was a perfect opportunity to see the South AND get to see his mighty Cougars play. And it was!

We started our week in Dallas for the Oklahoma/BYU game. Carson and I did not actually go to the game because tickets were $150 each and we would have had to pay for the little man too. So, he and I waited patiently {ahem, shopped} while Joel witnessed one of the best BYU games EVER! I cannot describe Joel’s excitement after the game; nor could he, because he lost his voice! I am so glad, being the huge Cougar fan that he is, that he was able to go.

We spent Sunday catching up on sleep, visiting the site where JFK was assassinated and listening to crazy conspiracy theorists, and exploring downtown Dallas. We ate some true tex-mex for dinner, something that Milwaukee is definitely lacking, and called it a night.

Monday we drove to Austin and visited Univ. of Texas, the massive state capitol (would you expect anything less from Texas??), and was able to see my cousin Jamie and her family. They treated us to a true Texas tradition: BBQ at Rudy’s and the Texas original, Blue Bell ice cream. It did not disappoint!

Tuesday we left for San Antonio, but took a detour for some more BBQ, this time at Kruez’s. WOW. I am normally not a meat lover, but it was a-m-a-z-ing! Ribs, sausage, brisket, OH MY! When we finally did make it to San Antonio, we saw the Alamo, strolled the Riverwalk, and had more tex-mex.

Wednesday was a car day. We drove to New Orleans. Nothing much to report, other than Carson pooping 5 times in about 7 hours. No joke. The kids plumbing must have been in over-drive!

Thursday was geared towards Joel visiting Mississippi and Alabama. First though, we stopped for beignets at Cafe Du Monde. I fell in love at first bite. That was my first of 15 that trip. Yes, 15. Anyway, we drove through Biloxi, which I thought was neat to see, because most of it was destroyed in Katrina and the rebuilding was in full force. We made our way to Mobile, Alabama, ate at Wendy’s, and turned around. We looked for some real food downtown, but we seriously did not see anything. We even had a GPS, and it only gave fast food options. Guess that goes to show there is not much in Mobile.

Friday we had beignets for breakfast and met friends for lunch at Emeril’s NOLA. It was fabulous. I don’t know how else to describe its goodness, so I won’t attempt. Just know you are missing out if you have not eaten there. The rain dampened, pun intended, our afternoon, but we toured the Garden district anyway. We finished our day with dinner at a hole-in –the-wall place with a New Orleans classic of Po Boys.

Saturday was the big game day. BYU trounced Tulane , which was expected. It was so fun to see BYU play, even though I spent most of my time out of the stadium, because Carson was not a fan of the noise. I cannot imagine how he would have reacted if it were an exciting game…

I bet you can’t guess what we did after the game. We ate some more! I enjoyed my 3rd PoBoy and had one last taste of the utterly delectable beignets.

So, if you haven’t already noticed, the trip was mostly comprised of food. I promise we did other things, but the food was just most noteworthy. I now know why the southern states have the highest obesity %’s in the country. We ate and ate and ate and ate some more. It was delish, and it’s a good thing I am still breastfeeding or else I think I may have come back a whale. Instead, I came back a blimp!

Random

2009-09-13T20:43:00.000-07:00

It's 10:45 Sunday night. Carson is sleeping and Joel is on the road, hopefully traveling safely. I'm tired and hungry, and of course we have no food in the house because we have been gone for 10 days. I should really just go to bed, but that is too easy. I thought about waking Carson up around midnight and pulling a 'provo classic' of getting food at 12:01 MONDAY, but my motherly insticts tell me otherwise. Let the child sleep.

So, I will go to bed hungry. Poor me. I think it's better that way anyway, as I ate way more than my 'daily allowance' every day of our trip. Speaking of our trip, it was so fun. Getting up at 4:45am to catch my flight home with an exhausted baby and a 3 hour layover was not so fun though. But, alas we made it.

If I just had a diet coke I think I would feel much better.

Off to bed I go...

Are you ready for some football???

2009-09-03T19:19:00.000-07:00

We are!

Carson has even been perfecting his cheer!

Goooooo Cougars!

Perspective.

2009-08-28T19:31:00.000-07:00

Love this quote. Love their love for one another. Love her strength.

T e e t h

2009-08-25T13:01:00.000-07:00

Gummy smile, no more!

7 Months

2009-08-21T16:32:00.000-07:00

We couldn't love this little face more!

Our days consist of lots of smiling,

Reaching for anything and everything,

And almost crawling.

We love you Little Nut!

Anniversary

2009-08-18T11:41:00.000-07:00

Not to brag or anything, but I have the best husband ever! Not only did he plan a little getaway for us, he also took me back to a place near and dear to my heart; Washington DC. You see, that is where we decided to spend the rest of our lives together, and then 9 months later where I agreed to be his wife. He is so 'romantical'!

On the night of our anniversary, we were able to go out ALONE for the first time without Carson, and it was marvelous, simply maaahvelous!! Am I bad mom because I enjoyed every second? {Joel was hilariously cute and kept wanting to call to check in. It was his first time leaving Carson with someone besides me, so he was just a worried little pops!} We went downtown and did the monuments at night. That is, in my opinion, THE ONLY way to see them! They are gorgeous and seem so much more magnificent lit up. WOW.
We spent time on the steps of the Lincoln Memorial where he proposed, to reminisce about the past 5 years and dream about the next 5.

I know this pic is blurry, but in the other one we took, you cannot tell where we are, and that is precisely the significance of taking this picture.

We strolled hand in hand through the city and other monuments, just he and I. And, you know what I realized? I am one lucky girl! Sure I knew it before, but he solidified it that much more. What a perfect night!

The rest of the trip we spent QT with our little family and Joel's two siblings who live in DC. We had a picnic in Great Falls National Park, went to Mount Vernon, and saw the battlefield of Manassas(battlefields really aren't much to look at!).
Great Falls:

Mount Vernon:

Battlefield of Manassas:

Joel and I were laughing at this picture because one day this will be us, with all of our kids, not nieces and nephews. Are we sure we want 4 kids???

Oh, I also played my first game of Hearts and am addicted. I totally sucked, but watch out Tom and Amanda! Next time we see each other, it is ON!

I couldn't have asked for a better weekend, besides more sleep and less humidity. Carson chose a very inconvenient time to cut his two upper teeth, as he would only sleep if he were attached to me, but he was a trooper the rest of the trip, so I can't complain.

We were sad to leave, not only because we hate to see vacations end, but also because we have many friends and other family in the DC area that we did not get to see. I guess that means we will just have to go back sooner than later. We absolutely LOVE it there.

Adios!

2009-08-13T09:00:00.001-07:00

Today I am leaving for a SURPRISE weekend away for our 5th anniversary! Not only do I have no idea where we are going, I have no idea how we are getting there. Plane, train, or automobile? What a fun way to celebrate!

I am so excited and think my hubs is extra sweet for planning this. If you remember, he played 'detective' and found out about his bday trip, but I haven't done anything to find out where or what we are doing because I love surprises!!

The {brand} new Mr. and Mrs.

Oh, and I know our anniversary is about us, but as I was looking through my wedding pics, I couldn't help but share just how cute Makenna was on our big day.

Here's to another great 5 years and many, many more!

Reunion pics

2009-08-11T20:45:00.000-07:00

Thanks Colleen!
Click here

Downer

2009-08-11T18:45:00.001-07:00

I have caught myself being quite the little Debbie Downer (wa, wa, waaaaaaahhh) lately which is completely NOT my style. What is going on with me? A wierd funk, a little too much extra time on my hands to think and over analyze life? Maybe both, and although my life is not all roses all the time, I do have a pretty great life. So why do I seem to over emphasize the prickly thorns and look past the roses way too often? {This is where you input your thoughts.}

Tonight I made a resolution to do better and to think happier thoughts because I believe, and know we are products of our mind. Only I have the power to choose my thoughts and my reactions.

Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.
-- Author Unknown

I mean, I have the life I have always wanted: Motherhood. I would not trade it for the world. Maybe I need to have a little more gratitude and do alot less griping, have a little more kindness in my heart and a little less anger in my mind, a little more charity and alot less selfishness. As I have heard several times:
"That which you are grateful for, you are happy with."

Today I begin my journey upwards...

Meatless

2009-08-10T14:56:00.000-07:00

Blah, blah, blah, blah, blah!

Obviously I haven't posted pictures of our family reunion. I uploaded them and they were lame-o, so I am waiting for my SIL (ahem, Colleen) to post some on her blog that I can steal OR for her to email them to me.

On another note, if anyone has meatless recipes- sans tofu and pasta- please send them my way. No, we are not going vegetarian. Joel would just like to eat a little less meat. Yes, a man wants more fruits and veggies! I have trained him well, but am quickly running out of ideas for dinner. We may turn into rabbits after all the salad we've been eating.

Oh, and I may just be lucky enough to sneak away for a weekend in October to see my DT grilz of 2001. SO EXCITED!

Superior

2009-08-04T20:21:00.001-07:00

Yes, that is right. I am better than you. Okay, not really.
The Superior I speak of is a city/town in WI that we get to go to every so often to visit Joel's family. Good thing his family is good company and provides great entertainment, 'cause we sure wouldn't visit there by choice! It honestly feels like the great depression there.
Anyway, I will post the few pictures that we took tomorrow.
I am too tired, or maybe too lazy to do it now.
Until tomorrow, my friends!

Wow.

2009-07-26T18:19:00.000-07:00

I am appauled! I hope that millions of people have not read this article and now think i'ts okay to eat as many carbs as you want whenever you want. I mean, no wonder America's- or the world's for that matter- obesity rates are increasing faster than ever!

Here is my rebuttle:
- When you combine carbs with protein, you are likely to NOT eat as many carbs because the protein would fill you up. AND of course it slows GI because your body metabolizes protein different than carbs. DUH.
-You don't need to eat carbs 4/day, you just need to eat smaller meals altogether. Its definitely NOT carbs that keep your blood sugar stabilized, its just the regularity of meals.
- The more you eat carbs (ie: sugar) the more your body craves them. Plus, increasing your glucose levels so frequently can put you at a higher risk for diabetes. You can get all the carbs you need naturally from fruits/veggies/dairy. Limiting the white stuff is KEY. Think Paleo diet!
- Spreading carbs evenly... honestly, how many people have the self control to do this? AND , if you do eat carbs, you want to eat the majority of your carbs in the morning to give your body a chance to burn them.
- She ATLEAST could have mentioned or named good carbs. Sheesh!

If you want more science behind this, let me know!

Shrimp

2009-07-22T11:21:00.000-07:00

I lurve SHRIMP. For real, it is one of my favs. Maybe that explains why I love Carson so much...cause he is our little shrimp! We had his 6 month appointment today and he weighs 14.4 lbs(5th%) and is 26"(30%). The DR did not seem too concerned, but she told me to feed him up to 3 solid meals/day, add olive oil to most things for more calories, and start him on meat for the protein. Apparently, my milk supply sucks (no pun intended). I feel a little bad knowing that he maybe isn't getting all he needs from me, but at the same time he seems like a really happy and content baby, so he may just be small. Who knows.

Hey may be lacking in the weight department, but he definitely isn't lacking in the cute and personality department. This kid is hilarious. He loves to rough house and get tossed up in the air, so much so that sometimes he tosses his cookies. He loves to be outside. He loves to socialize with anyone and everyone. Think how you would describe sheer JOY and that is Carson. He is soo much fun. AND, things are about to get a lot more interesting around here because he loves his hands and knees. Once the crawling starts, I have a feeling I won't be sitting still.

I have to admit, the thing I am most proud of is that he can do the plank... Momma ain't a personal trainer for nothin'! We have him on two-a-days already!

Not much else is going on around the O'Neill house. I wish we had more to report, but the weather has kept us inside and low key most days. We are anticipating warm days {I'll even take 75 degrees and sunny at this point} and cannot wait until we can return to our R&R schedule of daily pool visits. Until then, I'll continue occupying myself by sewing and reading andfeelingsorryformyself. Oh, did I say that? Yeah, I need to buck up.

Lately

2009-07-13T11:55:00.001-07:00

We've been doing a whole lot of this:

Solids

2009-07-08T08:00:00.000-07:00

Carson enjoyed his first bites of rice cereal on Friday. For almost a month now he has been reaching for our food and wanting bites, so we decided it was time to let him join the ranks and eat solids. He was loving the 'eating real food off a spoon' thing (if you call rice ceral REAL food}, but couldn't quite figure out just how to eat it.
He has since gotten pretty good at eating/swallowing, despite it still getting all over his face, and seems to enjoy his mealtime.
If you look very close, you can see his two little toothers...

After every bite his thumb goes in his mouth...

So long sweet smelling diapers. Bring on the stink!