Avoiding the Flu!

This is an old post from last year, but a good one for this time of year. Especially for us and family as we are trying to stay well around our new baby!

http://www.gofitmomstl.com/2012/01/steps-to-avoid-flu.html

Stay well!

CaringBridge

I want to thank everyone who has kept up with the blog and prayed for us over the last couple weeks. I have been overwhelmed with the amount of messages and nice gestures we have recieved!! Its so touching. Thanks for reading our story. I decided to go ahead and start a CaringBridge site for Adison as both a journal to look back on and as a sort of therapy for me. I didn't want to clog up my site with all updates on Adison, so the site will be nice. So many people have asked for updates and I haven't been able to get back with everyone personally, so it will be nice for others to know where to go to get updates. Adison's site is http://www.caringbridge.org/visit/adisonholdmeier/journal
We greatly appreciate all the love and support during this difficult time! Go Fit Mom will be back soon! Starting to feel a lot better although I have to say, I'm not a fan of the c-section!! I know for sure my recoveries with vaginal deliveries were a bit easier than this. It's really hard, as I've said before on bed rest, to take it easy and do a lot of resting! Especially when you have little ones.
If you have suggestions or tips for me I'm all ears. I haven't been able to even do much research and reading on c-sections because I can't use my laptop in Adison's room. It really limits you to books or magazines.
Thanks friends!

Alternatives to Halloween candy?

Are there equally as fun alternatives to halloween candy, or are you just being no fun if you don't give candy??? I know I hate when my kids bring home all that candy that I'm just going to throw away 2 days later, but I'm probably not the norm! I don't want to give out apples or anything, but every year I go through this..."what can I give that will be fun, but isn't candy?"

Here are some of my suggestions. Take em or leave em, but I do think some kids (especially the little ones) will go for some of this fun stuff instead of the candy!

Stickers
Halloween pencils
Temporary tattoos
Fruit snacks
Microwave popcorn
Spider rings
Glow braclets
Erasers
Pretzels
Juice boxes
Playdoh
Hot Chocolate (depending on weather)
Bubbles
Coins (fake or real!)
Silly Bands
Sidewalk Chalk
Crayons
Bouncy Balls

Have other suggestions? Leave your comments!!

Paleo Breakfast

Top 5 reasons why you should not skip a paleo breakfast

It is so easy to skip breakfast, assuming that it may be a huge task during the busy morning hours. But preparing breakfast can be a surprisingly pleasant experience on a paleo diet plan. Here are the top five reasons why you should never skip a paleo breakfast.
Nutrition: Paleo breakfast is nutrient dense, it literally packs 50-60 % of the daily nutrient needs of a person. Paleo breakfast is super rich in vitamins, minerals, antioxidants, amino acids and omega- 3 fats. Breakfast acts as the master switch for the brain, because brain cells require glucose for optimal function and the cell membrane of the brain is primarily made up of omega-3 fats. Paleo breakfast nourishes the brain with a steady stream of glucose and they are omega- 3 rich. Hence, skipping a nutritious breakfast may affect cognitive performance and reduce the work output.
Energy booster: Paleo breakfast combines fresh fruits, vegetables along with proteins and fats, which ensures to maintain the energy levels in the body. Complex carbohydrates are predominant in paleo diet, which stabilizes the blood glucose levels.
Gut friendly: Paleo diet provides both soluble and insoluble fiber which aids in healthy bowel movements. It aids in maintaining gastro-intestinal health and reduces the symptoms of acidity, bloated feeling etc. Researchers have confirmed the gut-brain connection and have concluded that a healthy gut positively influences the brain in the process of decision making and thoughts.
Convenience: Paleo breakfast is a simple assembly of nutrient rich fruits and vegetables, which can be consumed as a smoothie, or as an omega-3 rich omelet loaded with vegetables or as a scrambled egg with vegetables can be made in minutes.
Healthy: Paleo breakfast strictly excludes processed foods, sugary foods, trans fat loaded cooking methods and replaces them with ample fresh foods and judicious inclusion of leafy vegetables, nuts, organic meat etc. This promotes long term health and sustained energy levels.
Paleo breakfast ideas

• Fruit Smoothies - Combine fruits of choice in blender
• Mixed vegetables on omelet - Whisk an egg, to make an omelet loaded with vegetables of choice.
• Salmon with scrambled eggs - Combine sliced smoked salmon pieces and add on to egg and scramble them . Season with pepper and chives.
• Fruit salad - Toss together fruits of choice and berries
• Veggie delight on egg scramble - Combine spinach, zucchini, tomato, along with bacon strips and scramble with egg, season with pepper.
• Shrimp and egg - Toss tomatoes, cilantro, avocado with sea salt , pepper. Make an omelet and top it with chopped cooked shrimp and the vegetable mix.
• Need more ideas? - Click here!

From: www.paleodietfoodlist.net

Kid School Snack Ideas

Besides packing school lunches (that will be the next posting) I was told that my kindergartener needs to also bring a morning snack everyday. Last year they had a snack calendar and you brought snack every 12 days for the whole class. Good and bad I guess. You didn't have to pack one everyday, but you also didn't know what the other parents were sending! Trust me...not usually good stuff!

I've put together a list of healthy snack ideas to send your little ones to school:
1. grapes
2. strawberries
3. clementines
4. string cheese
5. yogurt cup or tube
6. peanut butter on celery
7. applesauce
8. air popped popcorn
9. pretzel sticks
10. banana
11. apple slices with peanut butter
12. almonds
13. sunflower seeds
14. dried fruit
15. homemade trail mix
16. black olives (what kid doesn't love those!)
17. cantelope
18. watermelon
19. raisins
20. graham crackers
21. goldfish crackers
22. carrot sticks
23. cherry tomatoes
24. peaches and cottage cheese
25. mandarin oranges
26. pickles
27. turkey and cheese roll up
28. cheese quesadilla
29. cheese and triscuit crackers
30. peanut butter in triscuit crackers
31. rice cakes
32. banana or pumpkin bread
33. blueberries
34. dry cherrios or other healthy cereal
35. guacamole and crackers
36. fruit and cheese kabobs
37. hard boiled egg
38. hummus with veggies
39. apple chips
40. cherries
41. protein bars
42. homemade granola
43. mini whole grain bagel with cream cheese
44. pumpkin seeds
45. yogurt parfait
46. beef jerky
47. pretzels with nutella or peanut butter
48. kale chips
49. salsa with baked tortilla chips
50. cashews

The Do's and Don'ts of Exercise During Pregnancy

So you're pregnant?! Congratulations! Now what? Maybe you exercise regularly, maybe you don't, but this is a time when you really want to get in shape and prepare for labor and baby! Here are my do's and don'ts....

Do…

·         Exercise during your pregnancy! Research has shown that regular exercise at moderate to somewhat hard levels of intensity during pregnancy has positive benefits that include reduced fat deposition and retention, shorter and less complicated labors, higher energy levels during and after pregnancy, fewer physical complaints, and a quicker postpartum recovery.

·         Continue with what you are used to doing (consult your physician, but unless you have have prior complications you can continue to exercise as before).

·         Talk to your doctor before starting a NEW workout routine

·         Hire a trainer who is Pre and Post-Natal certified.  You want advice from someone who is well qualified.

·         Remember your pelvic floor muscles and exercise them daily.

·         Listen to your body. If it doesn’t feel right, modify or eliminate it.

·         Always stay well hydrated.

Don’t…

·         Start a new Fitness Routine without consulting your physician

·         Participate activities that could result in falls or injury, especially after the first trimester (horseback riding, bicycling, skiing, etc.)

·         Lie on your back for extended periods of time after the first trimester (abdominal exercises are encouraged, but not lying on your back for periods of time). See a personal trainer for recommended exercises.

·         Exercise at maximum intensity. Pregnant women should exercise at a level that feels moderate.

Exercises

Ball wall squat- Place ball mid to lower back against a sturdy wall, feet shoulder width apart and about a foot out in front of you. Squat just as if sitting into a chair; knees at 90 degrees. Hold a few seconds and return to stading. Repeat 15-20x

Crunches on Ball- Lay on ball with it positioned under your mid to upper back; hips angled down towards floor. Hands gently behind the head crunch, lifting shoulders up and sqeezing abdominals and tilting hips forward. Hold for 2 seconds and release. Repeat 15-20x

Seated Bicep Curl- Sit tall and upright on the ball with feet shoulder width apart. Hold abdominals in tight. Hold 5-8lb weights at your side. Curl to your shoulders and bring back to start. Repeat 15-20x

Seated Overhead Press- Sit tall and upright on the ball, abs in. Hold weights up at 90 shoulder angle and 90 degree elbow. Press weights up and overhead to almost touch them together. Bring back to start. Repeat 15-20x

Hand/Knee Balances- On a carpeted floor or mat position hands under shoulders and knees directly under hips on all fours. Extend right arm and left leg out and hold; finding your balance. Abdominals should be held in. Hold for 5-10 seconds and Repeat on other side. Repeat 5x each side.

Kegals!!- Yes, its true...those muscles are super important. Even if you don't feel the need for them now, wait till after baby! I work out with many women who have NO bladder control! You can control this, just start doing them now! How? Start when you are peeing. Stop your pee mid-stream. Get it? Those are the musccles. Now use that same exercise when you are just sitting at your desk or laying in your bed. A few times a day will be very helpful later on!

Partner Training! Try these fun exercises!

Happy Valentine's Day! Last night we did a fun Partner Training Fitcamp. One of my favorite workouts because it's fun and it's HARD!

Push-Up/Squat Hold

Double Squat

Squat Hold/Weight pass

Push-Up High Fives

Sit-up Weight Pass

Ab Leg Throws

  Wheelbarrow Walks

Goal Setting!

I usually set goals each new year and check them off as I accomplish them. I love lululemon's goal setting ideas and worksheets. They make you look out as far as 10 years and then work backwards.
Here is a link to their goal setting portion of their site.
http://www.lululemon.com/education/goalsetting

Here is the link to their six core concepts in goal setting
http://www.lululemon.com/education/sixcoreconcepts

Even if you don't look out 10 years, think about this summer. Have you accomplished your fitness goals or weight loss goals for the summer? Its not too late! Fill out a "goal calendar" and put all events on the calendar and then plan your workouts. Even those very busy days, plan something even if its only 10 minutes! You will feel great for accomplishing something. Keep the calendar on your fridge or somewhere  you will look at it all the time. Cross or check on the days that you accomplish your set goal for that day!

Absolutely!!

Source: google.ca via Lindsay on Pinterest

Workout of the Week: Pilates, Bar, Ballet, Yoga

This week we focus on the dance and pilates insprired workouts. Some of the moves can feel very akward especially if you have never dance or done anything graceful before! Lol! I've done some studying of the Tracy Anderson Method, The Bar Method, and taken plenty of Pilates, Yoga, and Pilates Sleek style classes which focus on burning out muscles using repetitive motion and your body's own resistance. Some of it feels funny, but you are guaranteed to feel it! I've gathered some groupings of exercises that are used in some of these classes.

Source: southerncurlsandpearls.tumblr.com via Elissa on Pinterest

Source: loseweight-safe.com via Jonna on Pinterest

Source: loseweight-safe.com via Evon on Pinterest

Source: blogilates.com via Cara on Pinterest

This is what I call organized!

Wow...while trying to come up with some new nutrition logs and meal planners I decided to refer to good ole pinterest and again I'm elated! Found some really fun and nifty oraganizational printables that make me want to organize away!! Fitcamps...you are getting some of these handouts!

Source: carinagardner.com via Joy on Pinterest

Source: simpleorganizedliving.com via Christy on Pinterest

Source: lifes-a-journal.com via Leigha on Pinterest

Florissant...New Session!

floMarch

Take 10 for your mind!

Ash Wednesday is tomorrow and this year I think instead of giving something up....I'm going to do something everyday...pray! Lord knows I need it lately! I know thats not right to only pray when you are in need, but I'm going to do this for lent to try to make it more of a habit and to try to be more grateful for what I have. I've downloaded a daily devotional app on my phone that will ask questions and get me thinking about who I am, what I do, and how I treat others. I also had meditation on the list of handouts for this week and I thought these would fit nicely together. Everyone needs a few minutes a day in silence to think things over, or just relax in peace! I also found a cool website listed at the bottom. Maybe an idea for you for lent?

10 Minutes of Daily Meditation

For some, the thought of sitting anywhere for more than 30 minutes makes the hands sweat and the mind spin. The good news, however, is that one can receive benefit from meditation in a relatively short amount of time. Sure, you’re going to have to turn that focus inward and yes, you’ll probably encounter some uncomfortable feelings, sensations, and thoughts before finding that sweet spot within. But the truth is, the payoff might just save your life.

Checkout this recent Sydney Morning Herald post on meditation teacher Andy Puddicombe and his 10 minute meditation practice. According to Puddicombe, the purpose of meditation is to recognize what’s already there within oneself. Using the analogy of clouds blocking a blue sky to symbolize your thoughts and feelings blocking awareness of your essence, Puddicombe offers how meditation helps to part the clouds to see the blue sky of one’s being. Below is his 10 minute meditation instruction.

Practice for meditation

Getting ready:

1) Find a place to sit down comfortably, keeping a straight back.

2) Ensure you’ll be left undisturbed (switch off your mobile).

3) Set the timer for 10 minutes.

Checking in:

1) Take five deep breaths, breathing in through the nose and out through the mouth and gently close your eyes.

2) Focus on the physical sensation of the body on the chair and the feet on the floor.

3) Scan down through the body and notice which parts feel comfortable and relaxed, and which parts feel uncomfortable and tense.

4) Notice how you’re feeling – that is, what sort of mood you’re in right now.

Focusing the mind:

1) Notice where you feel the rising and falling sensation of the breath most strongly.

2) Notice how each breath feels, the rhythm of it – whether it’s long or short, deep or shallow, rough or smooth.

3) Gently count the breaths as you focus on the rising and falling sensation – one with the rise and two with the fall, upwards to a count of 10.

4) Repeat this cycle between five and 10 times, or for as long as you have time available.

Finishing off:

1) Let go of any focus at all, allowing the mind to be as busy or as still as it wants to be for 20 seconds.

2) Bring the mind back to the sensation of the body on the chair and the feet on the floor.

3) Gently open your eyes and stand up when you feel ready.

Get started on your journey now for free

For more info or daily guided meditation from your office or from your smartphone check out:

www.getsomeheadspace.com

I love my coffee!

A Staple Exercise

The Lunge will always be a staple in my workout routines! One of the best! You will hear me say these things over and over because you want to be safe when lunging and get the most out of it.

Source: fuckfat-beslim.tumblr.com via Priscila on Pinterest

motivation for ya...

Source: muffintop-less.tumblr.com via Whitney on Pinterest

Save money, lose weight!

Besides these points...I think the most obvious money saver is eating IN! If you stopped eating out for lunch or dinner each day think of the money you would save! We make it a goal to eat out only once per week...and I really hate to waste that on fast food, I'd rather go somewhere nice and yummy!
Another thing that really bothers me.....I hate when people tell me it costs too much to eat healthy! Thats crazy. Yes, organic foods may cost a little more (which I rarely even buy), but eating produce that is fresh and in season (from the farmer's market is even cheaper) is cheap! Make your own foods and stop buying prepared crap, that is what is costing you! But here are some more good reasons to lose weight...

Source: get-thinspiration.tumblr.com via Lindsay on Pinterest

Just too cute not to post!

Source: healthhabits.files.wordpress.com via Jocelyn on Pinterest

Thanksgiving is here!

The average American consumes more than 4,500 calories in one Thanksgiving meal!! Wow! Here are some tips for keeping control, while still enjoying the holiday!

Thanksgiving Tips for Success:


1. Have only the things you really want. Don’t feel like you have to put everything on your plate just because its there! If you really only enjoy the turkey and the potatoes, but you have Aunt Sally’s ambrosia every year just because its there…skip it.

2. Sort your plate. Divider plates are really perfect for this. Imagine you have 3 parts to your plate…1 part protein (turkey), one part green vegetable (green beans, brussel sprouts, asparagus) one part carbohydrate (stuffing, potatoes). This will ensure that you’re not having too much of one thing!

3. If you want dessert, have one. Don’t try to avoid the dessert and then snack on cookies. If you plan to have dessert, decide what it is you must have and enjoy that one thing! Plan ahead and you won’t overdue it.

4. Wear fitted clothing on Thanksgiving! This is my number one rule for the holidays! Don’t wear your stretchy jeans and a big sweater! Wear something that fits you just right to help keep control. This really works! You may even get some compliments on that figure you’ve been working on if people can see it!

5. Burn extra calories this week and next. You may need to have some calories on reserve for thanksgiving. Get a few hard core workouts this week and next to make up for the damage.

6. Don’t skip meals on Thanksgiving! You must, must, must eat a good breakfast and lunch before you’re thanksgiving dinner. It’s just another meal and it’s not just about the food!

7. Give Thanks! Remember what thanksgiving is all about! Be grateful for your health and that of your family. Spread thanks and bring your family back to the real reason for Thanksgiving.

It feels like a good time for Goal Setting!

With so much going on in my life right now and so many mini projects and hobbies, I felt like I needed to prioritize and really sit down and think out where I'm going! Sometimes I feel like I live day to day...everything happens so fast. One thing I love about Lululemon (besides the clothes) is that they provide great goal setting tools! I love how they have thier employees goal set and display them in the store. If someone MADE me do it...where would I be headed?? Here are some guidelines to follow and a link to their goal setting sheets.

(At the end of the year, I have a couple great worksheets I've created and use with clients yearly! I keep them in my planner and check them off as I accomplish them for the year! I love doing it each year.)

guidelines to follow as you write your goals:


use affirmative language

Say what you will do, not what you won’t do. This will focus your energy on the desired outcome rather than the actions or behaviours that must stop.

Example: “I practice sidecrow” instead of “I stop avoiding sidecrow.”

be specific

Make your goals as specific and concise as possible. Keep it under 15 words, with no justification required. You can always change your mind!

by when

Attach a goal to your date. State the month in addition to the year. Dates keep you accountable. Don’t overthink things too much – just pick a date.

and now, your turn!

Here is a goal sheet for you to write in your 1, 5, and 10-year goals. At the top, write what your age and life will be like in 10 years.

http://www.lululemon.com/community/blog/wp-content/uploads/2011/07/vision-and-goals-worksheet.pdf