So, you think your have monstrous children do you…..

As anyone who knows me could attest, I am on Facebook most of the day, almost everyday.  I have friends all over the world.  All kinds of friends….real life friends (IRL); old and new, as well as Internet friends that I have met through various online groups, twitter or other social media.  Some of these friends have children, others do not. Through the glorious ways of facebook, we often see what our friends comment on, like, or share. The one thing I see regularly is the complaints parents make of their children. These complaints are not always my friends.

I understand that we ALL complain when we are tired, frustrated, tapped out, if there is a medical diagnosis we are upset about and other valid reasons. Day 4 of teething with no sleep for mom or baby can be enough to push anyone over the edge. These are not the situations I’m talking about.

The ones that are causing me grief are those parents that complain on a daily basis that their children are “crazy” “horrendous” “monstrous” or just plain have “behaviour issues” but have no medical backing on the “diagnosis” and are not willing to take matters into their own hands.

There are many many things that a parent or parents can do to help these situations.

1) Look at yours and your child’s diet.
a) Is there a lot of fast food?
b) Processed foods?
C) Artificial colours, flavours or dyes?

2) Look at your child’s sleep.
a) are they getting enough?
b) is it quality sleep?

3) Look at your child’s activity.
a) is it outdoors, indoors?
b) are they stimulated throughout the day? How?

Before we start chasing child behaviourists and drugs for our children, lets look at what we as parents can do for them.

Here are some links of great resources.

http://www.childrensbehaviorproblems.com/exercise/

http://www.childrensbehaviorproblems.com/alternatives/nutrition/

http://www.parentchildhelp.com/books.cfm?MID=126

New Year, New Changes, New You!!

We are less than 12 hours to another New Year!  Most everyone makes New Years Resolutions….But does anyone ever keep them?  Does anyone realize that every day is a new day, every minute a new minute, every second a new second?  Especially a new second to make change?

If you are of the many many who wait till Monday or wait till the New Year to make big changes, guess what?  The New Year is Tomorrow, and Monday is the day after that!!

What are you changing in the New Year?  Are you making Health and Wellness a priority? I hope so!  Are you wanting to make it a priority for your whole family?  I hope so!  Are you going to call a professional to help you? or are you going to do like most everyone and “do it myself! I KNOW what to do, I just have to do it!”

If you are doing it alone, good for you!  Stick with it and make sure to check back here regularly (as my resolution is to post more regularly) and get free tips and tricks and hopefully some motivation to keep going!  And if you want/need the help of a professional…please don’t hesitate to call!  I have a vast colleague base that can help, whether you want to train for your first half marathon, compete in a body building competition or figure out how to fit in fitness with your kids in Calgary, I can help you out!

Have a happy and safe New Years Eve and I hope to hear from you all on Tuesday!  Edmonton classes resume on Tuesday!  Check the Class Schedule and Places for the latest schedule!

Hardest thing

For most people,

…..the hardest thing they ever have to do is ask for help.  They are afraid that asking for help is a sign of weekness, failure, desperation.

In my opinion, asking for help is quite the opposite!  It takes strength, success, and true honest feelings to seek out the person that you feel is the best to help you in your own personal situation.

Take the step, the true step of courage and reach out to that person.

In most careers, referrals are made all the time.  If the “professional” doesn’t know the answer, they refer out…aka ask someone else for help, there is no problem with having an “assistant” to do the “little jobs” but for some reason, we have a hard time asking someone else to be our “assistant” in many aspects of our personal lives!

Don’t be that person!!  Ask for help!  No question is ever silly, everyone needs help, and not everyone knows EVERYTHING!!

Feel Good Moments

I had a very humbling phone call last week that I wanted to share!

I received a phone call from the Millwoods Family Resource Center, that they had my name brought to them as someone they should have as resource.  I thought to myself “oh how nice a mom that I work with likes what I have done for her fitness levels”  Much to my surprise, it was actually what I have done for her self esteem as she has and is battling with Postpartum Depression.  I quickly made sure that my calendar was cleared for monday and my sister was able to care for my children so I could go talk to some of the other moms in their PPD program.

PPD is not something that many people advertise they have, until they are out of it.  It can be mild or it can be extremely bad.  It can last a short time, or it can last a life time.  To be recognized as helping a mom to work through this humbles me to the core.

Thank you

xoxo

MB

 

How do I fit fitness in with my kids?

I hear this question All.The.Time!

Although my classes are called FITMOM and Baby, there are many moms in the class that do not have a baby anymore!  What do we do then?  What about those who have a “baby” but also have toddlers, or even homeschooled older children?  No one really wants to just bring baby and leave the others with a sitter!

We have FITMOM and Children classes!!

If you are a mom of more than 1, more than 2 or 5, may not phase you!  So come out and have fun with us!  It shows all our family members that fitness is fun!

FITMOM and Children!

8 out of what now??

So I blogged the other day on Time, and I said that no, you really don’t need an hour straight, all together…that you could break it up into chunks if that fits your lifestyle, time restraints better.  I said that you could work out 6 times a day for 10 minutes each time if that works better…but what does a 10 minute workout look like?

Is it, walking around the house for 10 minutes?  It could be.

Is it running the stairs in your house for 10 minutes straight?  It could be.

How are these the same but different?

Lets look at YOU.  Whats your current activity level?  Do you currently have an activty level of 2?  On a scale of 1-10, are you a 2?  Is most of your day spent doing nothing?  Do you laze in bed, or on the couch and only get up for the 2 minutes to go pee or get more food?  If so, then getting up off the couch for 10 minutes doing ANYTHING but sitting on your BUTT will be a workout!  It will bring your activity level to atleast a 6/10.  Do I want an 8/10 from you?  ABSOLUTELY, does that need to be for all 10 minutes?  NOPE!  but for 5 of those 10 minutes, I want you to feel like you are working REALLY HARD!! Like an 8 out of 10 hard.

So now your asking, “ok, but, what heart rate am I trying to achieve?”  To which my answer is…”it doesn’t matter!!”  I want you to feel like you are just about ready to not be able to go any harder!  And guess what, in a week, what you accomplished today will feel like a 5!  So you can push yourself again!

Other factors will always play into how you feel to.  Did you eat enough?  Did you eat too much of the wrong things?  Have you drank enough water today?  Were you up blogging all night?  Did your baby keep you up?  There are so many things that will make the 6, feel like an 8 some days and that’s ok!  That’s why I ask you to go by feeling and not by heart rate!

So getting back to our original question….what does a 10 minute workout look like?

It looks like anything you can do for 10 minutes, while working hard enough for at least 5 of those 10 minutes feeling like you are pushing yourself as hard as you can.  It could be a 10 minute walk around the house, or it could be running the stairs….or it could be a combination of both!  It could be 1 minutes of walking and 1 minute of stairs, repeated a few times, or it could be 2 minutes of walking, followed by 5 minutes of stairs, then back to 3 minutes of walking again.

Go, get active and enjoy 60 minutes of physical activity everyday…whichever means it takes for you to get that activity in!

MB xoxoxo

Time

Many people come to me wanting change, but say they have no time.  They all say “I will TRY to fit it in”, but as I said in this post, I don’t like TRY.

So how do we fit it in??  You do as you can!!

Do you relax in the evening and watch TV in the evening?  How about running the stairs in your house during commercials?  That could give you 20minutes in a 60min show of activity!  Oh wait, you PVR, so you can forward the commercials…heres a thought…DON’T FAST FORWARD!!!

You are busy when you get home from work, making supper, cleaning the house, putting in laundry.  You can do squats as you wash dishes, lunge to the washing machine, run the stairs to get the next load, do pushups or planks against the counter, while you wait for the oven to pre-heat, or the sink to fill.

Yes, we (everyone) is supposed to get 60 minutes of physical activity in a day…we do not need to put aside 60 minutes all together!  We can break it into 2-30 min chunks, 3-20minutes chunks, or even 6-10 minutes chunks!

All I ask, is that of your 6×10 min mini workouts per day, you reach an 8/10 intensity for 6 of those 10 minutes.  What does that look like??  I’ll tell ya tomorrow!!

Night all, i’m off to lunge to the kitchen, squat my way through washing and chopping potatoes, lunge to the BBQ, do pushups on the deck while the BBQ heats up, lunge back to the kitchen to get my steaks, lunge back to the BBQ to put the steaks on…and since we like our steaks med-rare, I will do my jumping jacks for a cardio break and more pushups while the steaks cook!

MB xoxo

 

Try????

I was thinking the other day about the word TRY.

Why do we say we try?  When we try, we are acknowledging we may fail.  Why do we want to set ourselves up to fail?  When we have to pee…do we try to pee, or do we just do it?  When we want to go upstairs…do we try to walk up the stairs, or do we just do it?  When we are pregnant, (for most of the population) do we try to go into labour, or do we just do it?  Once we are in labour, do we try to have a baby, or do we just do it?

What i’m getting at is, for the most part, we don’t try to do things we have made our mind up to do, we just do it!

“Do or do not, there is no try” Yoda!

SO I ask, why do we “try” to eat healthy?  Why can’t we just do it?  Why do we Try to get a workout in?  Why can’t we just do it?  I get it, I do, we are busy, we have kids, blah blah blah.  I have 2 kids, they are less than 2 yrs apart….I haven’t gone to a gym to workout in over 3 years.  ya ya, i’m a personal trainer, I know how to do this stuff…and you are right I do…But I LOVE a good hard workout, un-interrupted by kids, diapers, phone ringing, lunch making, being a mom, doing mom tasks workout!  So no, I can’t do those much, I don’t even pretend to “try”…but I just DO a great workout when I can, where I can!

Now you say, but I don’t have an hour to do that….and I will address that tomorrow!

But for tonight and the rest of the week…instead of trying, just do!  You will get better results that way!

night night

MB xoxo

The good, the bad, and the ugly?

So I rant, A LOT, about sucralose.  But what is it really I am ranting about?  Is it just me that doesn’t like it?  Is there a reason, like a real medical reason for my rant?

YES!!!

But first, lets see what Splenda has to say.

First they say they start with sugar, real sugar and through a process, turn it into a no calorie sweetener.  It passes through your body, without the body recognizing it is a carbohydrate, to it is not broken down and utilized for energy.  The process takes sugar, replaces 3 hydrogen-oxygen groups with chlorine.  They note that Sucralose does not have any side effects.  It is not the cause of head aches, stomach issues or bloat.  It does not affect the kidneys, the liver, or the Thymus.  That 85% of what is ingested, leaves the body unaltered, and of the 15% that does get absorbed, most of it leaves within 24 hours.

Now for why I rant!

As with anything controversial, it is always hard to find truth on the internet.  There is a product, that has millions of dollars spent on advertising.  They, of course, can say in all their websites that everything is safe and fine. Then of course there is the other sweeteners that spend thousands if not millions on bashing the opposing sweetener.  Should we trust people like JoLynn Braley from The Fit Shack?  Many people do, most of what she is saying is true (if not all of it), Or Dr Mercola. Who has many many published articles. Do we trust the makers of Splenda themselves?  Many people trust them too.  There is of course, places like The Natural News, or the best article yet….Naked Food Cooking!

For me, I CAN taste it, and I DO get an almost instant headache.  I DONT like the thought of chemically altered foods, (and yes I understand that cooking foods, alters it)  I don’t like that it has only been around for 20years in Canada (1991).

The good, the bad, and the ugly of the internet is that you can research anything and get info. that is just that, good, bad or ugly!  Some is true, some is not, but it is up to us to research and decide what is best for us and our bodies!

with that…I’m off to bed!

MB  xoxo

GrassRoots

This weekend, my hubby, the kids and I, travelled up to small town northern Alberta for the town fair. This town is the same small town my dad grew up in. The only other town that I knew of until I moved to the US. It was where all my relatives lived. It was at one time my happy place.
When we drove in this morning and parked my truck by my parents camper, Every emotion, every memory flooded back to me. We parked at the beginning of town at my dads friends place and walked down the road to the hall where breakfast was being served. As we walked, I looked at this little old house along the road and was flooded with emotion. It was my great grandparents house. I stopped and just looked at how incredibly tiny the house was, but yet, remember it having to much room for all of us to visit. I remember picking veggies out of the HUGE (which still is huge) garden, and running up the big hill to wash them in the old pump well in the front yard. I remember playing tag with my cousins in the back yard. Heck I even remembered the day my great grandfather installed a toilet in the house, so Gigi (my g-grandmother) didn’t have to go out to the outhouse anymore. After my few nostalgic filled seconds swooned through me, we continued our walk to the hall.

I walked up to the hall to see my dad outside chatting away with old friends, my great uncle.  Mom was chatting with some of wives and my great aunt.  After a quick hug to everyone, I HAD to eat!  This was the longest I had gone between wake up and eating in months!  I was starving!  I told the folks I’d catch up with them for the parade.  It had been about 7 or so years since I had last walked in that hall.  Another mix of emotions flooded me, until the aroma of pancakes, maple syrup and ham took over the senses!

We ate, and noticed the time.  Bryce hopping back into the MeiTai, Braelyn grabbed my hand and off we went, walked down to main street then over to where we had parked, grabbed a grocery bag and waited…waited for the parade to begin!  The parade is only about 15 cars/floats long, but we still managed to get about 1/4 of a grocery bag full of candy (which was conveniently left at grammies house!!).  After a little sit around, watching the kids play, my grandfather came then we walked up to the fairgrounds where we watched a horse pull, the kids had horseback rides, got their faces painted and played at the park.  I think we were up at the fairgrounds for about 3 hours before walking back to my parents camper, then off to the hall again for super.

All in all it was a great day, we were active as a family, a big, extended family.  There were 4 generations from my side (my grandfather, my dad and mom, me and hubby and our kids), 3 generations from my hubby’s side (his mom and dad, us and the kids), 2 of my great uncles and aunts from my grandfathers side as well as a great aunt and uncle from my grandmothers side.  Many of these relatives I hadn’t seen since hubby’s and my wedding September of 2006.  I just hope that now that we are back in Edmonton, it doesn’t take 5 years to go back!

night night!