Summer Fun Ideas

We are almost a full month into summer here are our house. How is your summer going, have you heard the dreaded words, "MOM!, I am so boooored!"?  I thought today I would share some ideas that I have collected and some that we do here at our house to burn off that summer energy and to keep from hearing the most annoying kid complaint of the summer.

* I make my kids read everyday. We do it right after lunch during the heat of the day (and before we head out to classes / errands or to the pool).  Take advantage of your local library and any summer reading programs they might have.  If you think you don't have a reader, you just haven't found what they might be interested in yet. I had a son who hated to read and we explored some different types of books until we found something he really likes. Now that he is getting better at it, he really enjoys it.  If you have an e-reader (like a kindle or a nook or a tablet / ipad) let your kids use those to read a book, or better yet, find an audible program that would read a classic to them. Do you remember having those read-along books when we were kids? You can still get those from the library if you have the equipment to use them.

* We wouldn't survive a day in the summer without water. Water always equals fun! If you have to water your lawn and run the sprinkler, let the kids run through it. Let them play with the hose and stay in the area of the grass that needs to be watered.  We go to the pool a lot, if you are able to buy a punch pass it is usually cheaper and here where we live there is an awesome outdoor community pool, and that makes the indoor pool much much cheaper. (and I don't have to worry about sunburn).  And nothing burns off energy like kids swimming. We picked up some super cheap water toys like pool noodles and dive toys at our local dollar store, as well as a pair of goggles and flip flops for everybody.  We keep it all in a giant mesh bag and we are always ready to grab and go. It is a special treat after working hard in the yard or when they are especially energetic and need to burn off their wildness. Look for specials with groups that you are a member of, - bank customer appreciation night, school sponsored nights, or coupons in the local paper.

* Do some crafts if you need quiet time and engaging activities. The internet is chock full of ideas for free, fun frugal crafts for kids of all levels. We don't have too many crafters here at our house. It usually ends up just being a big mess that I get to clean up after it has dissolved into a fight. But if you have crafters, I suggest you spend some time on the internet because there are a bazillion ideas out there.

* Check out local free events in your area! The big home improvement stores have free workshops for kids.
One  of the major craft stores has free kids classes, and another has them for half price with the coupon available on their website. I mentioned the library reading program but there are other reading programs like This one from Barnes and Noble, This one from Think Stretch, and This one from Scholastic where kids can read for the world record! Visit your city's official website and see what they have planned for local parks, zoos, museums and other local attractions.

* If you are looking for some things at home to just burn off bursts of energy, I recommend a mini trampoline. We couldn't live without ours. We bought it locally off a classified site for 15$ and there isn't a day that goes by that my kids don't use it.  I have the little ones jump on it while they try and count to 100, I have the big ones jump on it and listen to their ipods. It gets used in all the obstacle courses that they make. I think we need another one. :)

* Lastly, put your kids to work in the kitchen, I mean.... Let your kids help in the kitchen. Teach them how to make macaroni and cheese or pancakes. Let them experiment with recipes that they think they might want to try. This will end up being one of the greatest things you ever teach your kids. It will help you both out.

89 Simple Swaps for a Better Life

Just one smart change to be the first step (or the next step) to living your Best Life!

This  for  That  !! 

Fitness

1. Dynamic for Static Stretching

2. Interval Workout for Relaxed Run

3. Incline for Flat Treadmill

4. Zumba for Elliptical

5. Planks for Crunches

6. Warming up for Rushing Right To It

7. Standing for Sitting at a Desk

8. Exercise Ball for Office Chair

9. Gym for Napping

10. Free Weights for Machines

11. Pull-Ups for Biceps Curls

12. Squats for Leg Press

13. Personal trainer for Guessing Games

14. Foam Rolling for Static Stretching

15. Exergames for Mario Kart

16. Rowing for Biking

17. Stairs for Escalator

18. Fun Workout for Dreaded Workout

19. Active Date for Dinner and a Movie

20. Parking Farther Away for Getting A Spot Up Close

21. Walking Farther for Running Shorter

22. Working Out With a Pal for Exercising Alone

23. Hands-Free Running for Holding Handles

24. Cherry Juice for Muscle Medicine

25. Homemade Post-Workout Snack for a Protein Bar

Health

26. Cooking at Home for Eating Out

27. Whole Fruit for Fruit Juice

28. Pan-Fried for Deep-Fried

29. Local Produce for Supermarket Veggies

30. Oil and Balsamic for Other Dressings

31. Raw Spinach for Iceberg Lettuce

32. Greek Yogurt for Sour Cream

33. Cinnamon for Sugar

34. Salsa for Cream Cheese Dips

35. Frozen Grapes for Popsicles

36. Sparkling Water for Soda

37. Fresh Fruit for Syrup at Brunch

38. Air-Popped Popcorn for Chips

39. Doggy Bag for Food Coma

40. Brown Rice for White Rice

41. Whole-Wheat Pasta for White Pasta

42. Oatmeal for Sugary Cereal

43. Biking to Work for Driving

44. Packing Lunch for Eating Out

45. Eating Three Meals for Skipping and Snacking

46. Mustard for Mayo

47. Avocado Toast for Butter

48. Lean Meats for Fatty Ones

49. Marinara Sauce for White Sauce

50. Red Wine or Beer for a Margarita

51. Chewing Slowly for Speed Eating

52. Eating at the Table for Chowing in Front of the TV

53. Eating Breakfast for Hitting Snooze (Again)

54. Black Coffee for Latte

55. Toast for Bagel

56. Medium Plate for Large One

57. Eating From the Bowl Over Digging Into the Box

58. Hard-Boiled Eggs for Fried

59. Chopsticks for Forks

60. Grocery Shopping When Full for Shopping Hungry

61. Stopping When Full for Cleaning the Plate

62. Raw Nuts for Nut Butter

63. Power Nap for Energy Drink

Happiness

64. Gratitude for Complaining

65. Outside for Inside

66. Book for Television

67. Meditation for Comfort Food

68. Yoga for Facebook

69. Being Upfront for Acting Passive Aggressive

70. Breathing for Being a Stress Mess

71. Working at a Desk for Working in the Bedroom

72. Fun Alarm Clock Song for Annoying Ringer

73. Fancy Silverware for Plastic

74. Carpooling for Driving Alone

75. Journaling for Emotional Eating

76. Smiling for Frowning

77. Color for Drab Shades

78. Keeping the Same Bedtime for Winging It

79. Little Milestones for Big Goals

80. Clean Workspace for Clutter

81. Venting to a Friend for Bottling It Up

82. Self-Love for Self-Criticism

83. Focusing on the Future Instead of Dwelling on the Past

84. Moderation for Deprivation

85. Calling a Friend for Texting

86. Honesty for Excuses

87. Comfy Shoes for Fancy Footwear

88. Saying No for Over-Committing

89. Planning for Procrastination

Exercise Moves that You can do Anytime, Anywhere

I have been talking about the benefits of getting your body moving. Especially if you have been leading a sedentary life. The USDA recommends that the average adult get 30 minutes of exercise 5 days a week. 

We got a new dog at our house and so we have all been doing a Lot of walking! I have been so surprised at how easy it has been to get moving (and trust me! I am not a mover - especially when it is 20 degrees outside).  Jett, Ezra and I have been taking turns during the day walking the dog. We try and be gone for at least 40 minutes to give him time to go to the bathroom and get all his dog wiggles out.  It has been really easy to do it ---  and that is really saying something, because I have the 6am shift. 

But if walking isn't your thing, and you are really wanting to start "working out" I have found some GREAT exercises that will have you building muscle and getting healthy in no time. 

You can do these during commercials, you can do them for 10 minutes in the morning and at night. Really anytime, and they require zero equipment, so all you need to get started is your body. 

The Plank -  As simple as this looks, it works every single part of your body - and to make it harder, you just do it longer. This exercise is a good way to begin your workout routine as a warm up and also to tighten your abs, back, thigh, and butt. To do a plank, get down on all fours and position your hands directly below your shoulders, shoulder-width apart. Straighten your legs so that your body is in a push-up position, with the weight on the balls of your feet. Engage your core muscles and lift your torso so that it forms a straight line with your body. Make sure to keep your butt down. Hold this position for about 10 seconds. Do 8 to 10 reps of this exercise and one to two sets to start

 --  if you are not quite ready for this.  I found this amazing video to share. 

Squats - Squats are one of the best exercises you can do for building the muscles in your legs — glutes, quads, hamstrings, and calves — try and make them an essential part of a workout routine.

Here’s how: Stand with your feet hip-width apart. Your toes should be facing straight ahead, but can be angled outward slightly. Then, keeping your torso straight and your abs engaged, slowly bend your knees and lower hips toward the floor. Rise slowly. For your workout plan, start with 8 to 10 reps and one to two sets.

Lunges - Lunges, like squats, exercise the muscles in your legs. Stand with one leg forward and one leg back. Bend your knees, lowering your body into a lunge position. Be sure to keep your front knee and back knee at 90 degree angles. Push on your heels and return slowly to your starting position. Beginners should do 8 to 10 reps and one to two sets as part of their workout plan. As you gain strength, add back lunges and side lunges to your workout routine.

need them modified for a beginner ? 

Push Ups - Good Old Push Ups,  they are a great workout for the upper body. But the key is using proper technique. Keep your feet together and parallel to each other. Tuck your toes under your feet. Try not to arch your back as you push up. Be sure to exhale as you straighten your arms. Do 8 to 10 reps. Increase the reps as you gain strength. Start with one to two sets and work up to more.

But if you are new to push ups, or like me, you just have the arm strength of wet noodles....  

Crunches - I have a hard time even thinking about crunches without having terrible elementary school PE flashbacks.  I think we had a minute to do as many as we can, and I probably maxed out at about 5 -- total.

To do one correctly, lie on your back with your knees bent. Put your hands behind your head and pull your elbows back. Exhale as you slowly curl your torso toward your thighs until your upper back is off the floor or mat. Hold for a count of three — add more time as you get stronger. Inhale as you lower your body back down to the mat. Your workout routine should include 10 to 12 reps and two to three sets to start.

You don't need any equipment to get started, and if you are wanting to modify any of the exercises, all you need is a wall and a sturdy chair or the side of your couch. 

How to Get Started Being Active

I saw this quote on an instagram story this morning and I couldn't help but think about how this applies to beginning to be physically active.  We all live busy stressful lives and for a lot of us, at the end of the day, all we want to do it tune out and sit on the couch - not move or do one more thing.  Just me?   No ? 

The mental discipline to becoming active and making physical activity a habit can be more overwhelming than either the physical resistance or work. Choosing to make a change can be the most important step - nothing happens without that first choice to change and live a healthier life. 

First - begin by taking that choice and making a commitment to yourself.  You are worth the health and happiness that being active and living a healthy lifestyle will provide for you and also the people that you care about.  Get rid of the mental excuses, You are worth every ounce of effort that it takes you. And each choice for good is worth twice as much as staying in the place that you are at.  You aren't suddenly going to be perfect at "being healthy", but you don't have to tell yourself, "I'm too tired" or "I can't" - you can start by simply saying, "I'm Not too tired" and "I Can"

 Second - get your stuff together. If you are going to be walking, find the nicest walking shoes that you have, or buy the best shoes that you can afford. You won't want to go if your feet are killing you.  If you have decided to swim, get your towel, suit and a pair of goggles in a bag. Perhaps you are getting on a bike, make sure your tires are pumped up and the bike is in safe working condition and get a helmet. Set out the DVDs and your water bottle, or make a date with a walking partner.  Everything you can do to eliminate excuses that we make for ourselves will help you take those first hard steps.

Next - Start slowly. While it is recommended that adults get about 2 hours and 30 minutes or 150 minutes per week of moderate physical activity. This is about 30 minutes 5 days per week. You aren't going to be doing this the first time you get active. Start with just 10 minutes at a time for a the first week. Starting at a level that doesn't destroy you, but challenges you will give you chance to see yourself progress into higher levels of fitness instead of making you want to give up. 

Then - Fuel your body. I find that when I am being more active I just want to feed myself better. I care more about what I am doing for myself and how I am taking care of me. I find it lots easier to drink more water and cut out soda, have my fruits and veggies and eat less junk food.

If you are looking for more ideas or support, please visit Food $ense at our website or find local classes where you can connect with people who have the same goals as you.

This habit is as bad as smoking

After a long day of sitting at work do you arrive at home, flop onto the couch and spend the rest of the night there until you drag yourself off to bed?

If this sounds like something you do, you're not the only one. More and more of us are spending our entire days without any aerobic exercise, and lots of us are hardly even moving at all. 

New studies and lots of research are starting to show that this sedentary lifestyle can be just as bad for us and shorten our lifespan as much as smoking!

It can be a larger risk factor than high cholesterol or even high blood pressure.  Eye-Opening, right?

So what now? You're busy, you don't have a lot of "extra" time. You're tired and have kids and callings in your church and responsibilities in your community. You can't afford a gym membership or a personal trainer. How do you get active? 

Walk, Walk, Walk

Walk to work, walk to meetings, walk around your neighborhood or walk around your kids’ playground at sporting events. It doesn’t matter where you walk as long as you walk. And, while you are walking try and keep your pace brisk enough that it will elevate your heart rate but still low enough to be able to carry on a conversation.

Hike for Cardiovascular Health and Happiness

Hiking in nature is an amazing way to boost your fitness because it often has undulating terrain that helps to vary the intensity of the exercise. Additionally, the plants and trees growing there increase the level of oxygen available to us, which can help improve our cardiovascular health but offers other health benefits as well. A study published in the Proceedings of the National Academy of Sciences of the United States of America, found that those who walked outdoors in nature have a significantly reduced risk of mental illness, compared to those who simply walked in urban areas.

Bike to Boost Oxygen and Brain Health

If you live too far from work to walk there, why not try cycling? Not only will you boost your physical fitness levels, you’ll also give your brain a boost too. That’s because research shows that when inactive middle-aged men and women begin cycling on a regular basis, they give their long-term memory a boost, too. I’m sure the same results can be expected for other age groups and fitness levels.

Take the Stairs

When you are given the chose between elevators and stairs or using a ramp and stairs, choose to use the stairs to give your aerobic fitness a boost.

Get the Kids Involved

If you think your kids will come between you and any time you might have for exercise, why not head to the park and get active together? Whether you throw a ball around and chase after it, run races or participate in some other activity, you’ll be helping him or her to develop a healthy attitude toward activity while boosting your own fitness.

Join a Dance Class

Combine socializing with a new dance class to master the tango. Or perhaps belly dancing or Hawaiian dance is more your speed? Find a local dance class and move that body.

Exercise Even if You’re a Couch Potato

If you really can’t pull yourself away from the television, why not use commercial breaks as your time to give your fitness level a boost?  Just stand up and run in place until the commercial break is over, you can do jumping jacks, burpees or hop up and down on a mini trampoline.

Easy Wellness Tips for a Busy Life

I am the guiltiest person in the world of saying, " I am just too busy to ___" (insert work-out / activity here)  I'll be honest, I don't really enjoy it, and it is pretty much the last thing that I want to do with my free time.

But I am trying to change that. I remind myself that I feel So Much Better when I am being active.

Every little bit does count, and the more activity you can get into your life, the more you will be able to do. Even when you feel your busiest, take a few minutes to do something for yourself.

Something as simple as parking the car far away from the entrance and taking a few minutes to yourself as you walk into work, try each day to be more active than you were the day before. You'll enjoy how strong, happy and energized it makes you feel.

Here's some Tips -

Try Out Interval Training.
Nobody feels like they have extra time in the day, so make those active minutes count. You only need 20 minutes to get a great workout with short bursts of high intensity exercise. If you don't feel like you can spend a lot of time, spend just a little bit of time and work extra hard. The energy boost, better sleep and increased productivity will have you thinking that 20 minutes is totally worth it.

Desk - ercise.
Just because you are sitting doesn't mean you just have to Sit there. You can get all kinds of movements and stretches in while you are waiting for email replies, files to download and thinking deeply about work projects. You might feel a bit self conscious at first, but getting your body moving can beat that 2pm run to the snack machine for increased energy.

Workout Your Body With Your Body.
For me, getting out of bed early can be a monumental task, if I add to it, getting to the gym, that a mountain that I just can't climb first thing. So at home workouts using my body weight are good for me. A few sit-ups, crunches and lunges means I can still do them in my pajamas in my bedroom. Starting my morning with a 15 minute yoga workout is a great option for me, when having to drag myself to the gym was an easy excuse not to do anything.

Walk it Out.
From driving to work, sitting at our desks, commuting home, sitting down for dinner and relaxing on the couch, we spend an awful lot of our day sitting. Some studies say 70% of our day! Take every chance you can get to stand up and walk around. Take the stairs at the office, park a little farther away. Taking advantage of every opportunity to move a little bit can really have those steps adding up.

Turn Your TV time into Active Time.
I know I don't want to miss out on the newest episodes of my favorite shows. When faced with the option of indulging in a few episodes of your favorite show or heading out to the gym, it takes some serious will power for the gym to win. But it doesn't have to be that way. If you are watching at home, do some body weight exercises or stretching while you are watching your show. If you attend the gym, most machines have TVs right in front of them or you can always watch on your phone.

Take Advantage of Full-Body Moves.
If you don't have all day (and who does) to be working out individual parts of your body, go for the whole body moves and get it all done at once. Swimming is a great exercise for this, as well as yoga and Pilates.

Reduce Stress Immediately.
Stress in our lives leads a lot of us to deal with it in unhealthy ways. Try and reduce the stress in your life, and manage the stress that is inevitable. Learn some breathing exercises, try some gentle stretching or take a calming walk around the block.

Stay Hydrated.
One of the best tips to getting well and staying feeling that way, is to be sure that you are getting enough water. Most of us spend a lot of our days drinking our calories and filling up on sugary drinks, fancy coffee and avoiding water. But getting plenty of water can help you recognize real hunger, feel energized and stay focused. Start by replacing some of the other things you are drinking with good old water.

Meditate.
You don't have to sit on a the floor with your legs crossed but taking a few minutes each day to gather your thoughts and focus on yourself can make for more productive days and better sleep at night. Use this time to connect with your life goals, your daily goals and give yourself some love for all the positive changes that you are making in your life.

Turn off  the Technology.
I have had to do this one myself and it has been a struggle. The constant pop-ups and notifications had me checking my phone every few minutes and spending scrolling though other people's lives and neglecting my own. Examine your own use of phones, tablets and laptops and set limits for yourself. Is being connecting causing you to disconnect to your life and the people around you?

Low-Cost or No Cost Workouts to Get You Started

I think that most of us know that being active is a huge part of living of healthy lifestyle. 

But I know that a huge obstacle for me is that money is tight, on top of everything else I am juggling, how am I going to find the time to go to the gym, they money for a gym membership and someone to watch my kids while I am gone. 

But that doesn't have to be an obstacle for us. There are lots of ways that we can get moving and it doesn't have to cost a thing - or it can almost cost nothing.  Here are some fresh ideas. 

The USDA recommends at least 30 minutes of activity at least 5 days a week. 

This is easy enough to do with a brisk walk, if you can't do 30 minutes at a time, try taking shorter 10 minute walks and add more time as body becomes more capable. 

All you need to start are socks and shoes. You don't need expensive running shoes to get started, if you end up really loving it, set a goal and when you achieve it, reward yourself with some new shoes. 

If walking feels a little bit ho-hum for you. Try dancing.  You don't need anything but some music.  In fact, you might not even need music, preschooler dances without music all the time. 

You can dance at home just for fun, you can dance while you are picking up your house. You can take a class if this ends up being something that you really love. A lot of community centers have free or low-cost classes available.  I like to dance with my kids, they think I am equal parts totally cool for knowing so many vintage moves and completely horrified that I am actually doing them. 

Lifting weights or resistance training doesn't have to take place at the gym either, and you don't have to hire a personal trainer.  You can start with just lifting soup cans, or you can get a resistance band and use that.  You can even just use your own body weight to build muscle by doing push-ups or squats and lunges. 

Jumping rope is a great aerobic exercise. It burns a ton of calories in a short amount of time. Plus you can bust out all the old rhymes from your playground days. If you are looking for a lot of bang for you buck in exercise minutes, jump roping is the way to go. 

Whether you love Zumba, yoga, Pilates, or calisthenics, there are hundreds of at-home exercise DVDs you can try — and there are likely a wide variety to choose from at your local library.

This is also a great way to explore something new and perhaps find something that you love, like yoga, or tai chi or kick boxing!

There are also almost too many fitness apps available on your ipad, tablet or phone. Most of them are free and can do everything from remind you to get moving and drink your water to actually planning exercise routines and helping you to follow through with goals and commitments. 

And last, how can I not mention YouTube. There are all kinds of videos available in almost every activity that you can think of.  In fact, I really really love swimming and I have actually watched several videos on how to train in the water to better develop my strokes. Yes! I watched a how to swim video on YouTube. 

Don't let the hurdle of cost stand in your way of living a more active lifestyle.  Being active is really a reward for your body and all the amazing things that it can do, and not a punishment for what you have eaten. Reward your body with some Play and doing something that it enjoys. Feed your soul as well as work your body, do something that you love! 

When Kids Eat Healthy, So Do Parents

I would be willing to bet that almost every parent has uttered the phrase, " I am not running a restaurant" - I would be willing to bet that even the parents who actually run a restaurant, do not feed their kids that way.  It is impossible to run a family and cook each person a different breakfast, a different lunch and a different dinner. 

" You get what you get, and you don't throw a fit" probably originated at the dinner table. 

But studies are finding that children who eat better have parents who eat better.  On this journey to love a healthier life, I have been the one lagging behind, I am the one with doubts, the one with weird food hang-ups and the one who resists change the most. It is probably because I have had my bad habits the longest. 

Our kids are open to trying new things, they are brave and adventurous and if we didn't put all our anxiety on them, they'd lead us the way into healthy lifestyles.  Kids love to play, when did we as adults stop playing? When I take my kids to the farmer's market, they want to discover everything, they want to feel it and smell it and taste it. I am the one thinking, " I have heard that ____ is really bad / strange / yucky" 

Not only are our children great examples to us, but they inspire us.  I want my children to leave long lives, full of health that allows them to be anything they want to be.  By choosing to provide them food that is unhealthy, I am not only depriving their bodies of nutrition that they need, but I am planting the seeds for bad habits that will last a lifetime. 

I struggle still in my quest to be a healthier person. I struggle with being active and having a piece for fruit instead of an ice cream. But I am motivated for my children. There are lots of things I won't do for myself, but I will do for my children. These choices aren't easy ones, and I am certainly not always perfect, but the people that I am doing it for are the most important people in the world and they are helping me to be a better person for myself and them. 

Healthy Summer Activity Lists - Free Printables

Since Summer is speeding upon us, I wanted to re-share with you these free printables for healthy summer activities.  Each has a link below the picture that you can print and feel free to share in anyway!

May Activity List

June Activity List

July Activity List 

 August Activity List

8 Reasons Why You Should Go on a Walk Right Now

Walking can do wonders. Walking is almost always accessible, it doesn't cost anything to do, there isn't even a specific time you can and can't do it. You can do it alone or with a friend, you can take the whole family or just the family pet.  Here are some reasons that you might not know yet, why you should go on a walk right now. 

1. Walking Just Make You Happier - According to a study done by researchers at Duke University, being active outdoors was proven to boost your mood. They recommend at least 30 minutes - three times a week for happiest results, but I know I have felt the effects of walking outside on my mood, and I often recommend it to my kids, "just take a walk" 

2. Walking Reduces Stress - Anytime your body is active and moving it increases the flow of the hormone cortisol through your body. This helps your whole body manage stress better, not just your brain. 

3. Walking Gives Your Brain a Rest - Or in other words, walking can clear your mind. This is especially true if you can find a place to walk that is more natural than an urban area - like a park or a hiking trail or perhaps a rural road. You don't have to be a vigilant and you can just enjoy the scenery and let your mind turn "off" for a bit. 

4. Walking Makes You More Creative - this reason goes hand in hand with letting your brain take a rest. When you let your brain take a break and it doesn't have so many worries or thoughts racing around you are open for creative thoughts, for new ideas and solutions to problems that you may not have thought of before. 

5. Walking Improves Concentration - A study was done on children who walk to school and adults who walk to work and it was found that both felt like they were better able to concentrate. While that is medically official. It stands to reason that all that fresh air, movement and brain resting can get you ready to focus use your brain better when it comes time. 

6. Walking Makes Your Bones Stronger - Any type of movement is great for your body, but exercise that you can sustain long term and do regularly will benefit your overall health the most long term. This means stronger bones, a stronger heart and less risk of chronic diseases. Start now and keep it up for the best results to your overall short term AND long term health. 

7. Walking is FREE - You don't even need a special kind of shoes to start walking, just head out your door and you've already begun. 

8. Walking Builds Relationships - This can be with the person that you are walking with, the people that you meet in your neighborhood or community or even people that you meet on the trail. I know that walking for Joseph and I just enables us to connect with each other without the business of our home around us. Even when we take the kids, they run up ahead or fall asleep in the wagon and it ends up being just the two of us talking.  When I walk with my teenage son, being able to just walk and talk side by side means we can talk about complex issues that are more awkward to talk about when you are looking at each other. Taking that time to walk with a child can help connect them to the world around them  -- and even just walking alone, you can connect with yourself, with that place in you that a lot of times get drowned out by the noisy world around us all. 

So many reasons, all pretty good ones too,  How about we both get off our screens and go take a walk. 

Health Advice I am Giving You Permission to Ignore

As I have been learning from my Food $ense classes and experiences, I have learned so much about nutrition, I still have a lot to figure out, but I feel like I have a good handle on what is true and what is not true.

That has given me a new desire to focus a little more on getting my body active and moving, I am learning there too.

It is shocking how much misinformation and just lies there are out there. If you have believed any of these, don't feel alone - I have believed them ALL. But that is the beauty of making changes, you learn and then you do better. We make better choices together.

And I give you my special official permission to no longer believe any of these myths!

1. Carbs are making you fat

While it’s true that most carbs are high in calories, they’re not the real problem—overeating is! You can still lose weight even if you eat carbs. The key to being healthy and being at a weight that is good for you is controlling calorie intake.

So instead of eliminating carbs from your diet, reduce simple carbs and switch to whole grains!


2. Exercising more is better

You don’t have to run on the treadmill for two hours to be fit. Or spend hours in the gym, or give up sitting down to watch and enjoy a movie.

You can get the benefits of a one-hour workout in 20 or 30 minutes. You just need to reduce the rest period between sets, do full body exercises and avoid distractions while exercising.

Don’t wait until you have time for a one-hour workout to start exercising—do short workouts when you have time.

3. Eating at night will make you fat

There are some many diets out there that recommend eating at certain times. But health is determined by how much and what you eat, not when you eat.

Yes, there are studies showing that late night eaters gain more weight. But this is based on the fact that late night eaters binge eat and munch on unhealthy foods. 

4. You’ll burn more calories if you exercise in the ______

There are all sorts of claims on the best time to exercises—morning, evening, afternoon. But exercising at a particular time won’t help you burn more calories.

But ultimately, exercising consistently and progressing is what will transform your body. Set your workout time based on your schedule, not on how much fat you’ll burn.

5. A certain type of food is evil. 

In recent years, carbs have been blamed for weight gain, while proteins and fats are considered the key to weight loss. Well no specific type of food is all good or all bad. You need Carbs, Fats and Protein in all your meals everyday. Visit ChooseMyPlate.gov to see how best to balance your diet and make sure you are getting some of everything your body needs to be the best.


6. Strength training makes women bulky or is just for men.

Some women avoid strength training because they’re afraid it’ll make them look too muscular. But it can be more difficult for women to be muscular due to low testosterone levels. For a woman to be extremely muscular she has to do intense strength training or use drugs.

Strength training is important for men as it is for women. It’ll increase your bone density, enhance fat loss, boost metabolism and much more.

7. Eating frequently will boost your metabolism

First off, food has a very small effect on your metabolism. The thermic effect of food accounts for only 10 percent of the total calories you burn in a day.

Secondly, the body release energy depending on the amount of food consumed not how frequently you eat.

The key to boosting your metabolism is to increase lean muscles mass. Having a healthy body just runs better - that will increase your metabolism.

8. No pain, no gain

While it’s okay to push yourself to do a few extra reps, don’t train until you feel pain. While it might be "a Pain" to get up and make those habits or changes, You should NOT feel pain when you are being active.

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For the most part, being healthy and fit is common sense. Avoid advice that goes against eating unprocessed foods and exercising regularly, and do what feels good and challenging for your body.

Activities that Don't feel like Exercise

Sometimes when we think of being active, we imagine and gym and the weights and the tight little stretchy clothes and we in no way at all imagine ourselves. 

And while all those things are great (well, I'm gonna hold off judgement on the tight stretchy clothes) it isn't the only way to be active. 

It is great to purposefully get your body movement, to have a routine, to join a class and to set aside some time just to focus on moving your body. 

But you can get in the habit of moving your body around while you are doing other things. You can't have to never be moving. Remember, every little bit helps, it really actually does. 

When you are watching TV, who says that you just have to sit there? Put on your favorite show and get moving to it. Set up a routine of stretches or strengthening exercises.  Work on some resistance training. Guess what, when you go to the gym, they have rows and rows of TVs in front of those treadmills. When you get ready to watch your favorite show, find a way to be active doing it. 

When you are waiting in that long line at the post office, work on your posture, start at your head and notice how your body is standing, then focus on your shoulders and work your way down your body until you get to your toes. A lot of everyday aches and discomfort can come from having incorrect posture as we are sitting and standing. If you are really brave, you can shift your weight from one leg to the other and work on your balance.. You could even take line waiting to a whole new level and do some lunges. 

This isn't going to surprise anyone, but house work and yard work are a great way to be active. Plus you get the added bonus of making your house look amazing!  Sweeping, mopping, scrubbing, mowing lawns, raking and weeding can burn a lot more calories than you think and having the added benefit of being able to look around and see all that you have accomplished makes this one lots more appealing to me than working out on the treadmill. 

Going to the grocery store gets a bag wrap and most of us frown at the chore of it all. But you can get some great activity in while you are shopping for you groceries. Focus on being active while you are reaching up high or bending down to lift that heavy bag of flower. Push your cart at a quick pace and be sure you are watching your posture as you are walking.  You didn't realize how good for you this trip was going to be.  Plus -- it is a little bit harder to buy junk food when you are right in the middle of your workout!

Some of these might seem kind of silly, and perhaps you are thinking, there is no way that dancing in my kitchen while the microwave runs for 2 minutes is going to do me any good at all. But it will, getting your body moving at any time is better that keeping it still.  and your mindset will change. You'll feed good getting moving and it will become easier to stay moving. It will just became a way of life and soon you'll be wondering how you were ever able to hold so still. 

Just Breathing Can Really Reduce Stress

Each of have stress in our lives to some degree. Some perhaps deal with it better than others. Maybe even you have dealt with it in times of your lives better than others.  

I know I am one big stress ball, frankly, most days, I am an anxious stressed out wreck. And while I do have a busy life and lots on my plate - also tend to worry about things (a lot)

Along the way, in learned to deal with my stress, I have picked up a few breathing techniques that I thought I would share with you. May I humbly suggest that you try one or maybe all of them and see how they might fit into your life. Our bodies run so much better when we are feeling less stress.  And that is what we all want. -- And some of us just want to get through the day without pulling our eyebrows out!

Breathing exercises work because they reconnect us to our bodies and help to quiet our minds. 

Deep breathing does more than help us relax; it’s been scientifically proven to improve wellness.

The First one is called : Equal Breathing -

How to do Equal Breathing:

• Inhale through the nose for a count of four.
• Then exhale for a count of four through the nose (this adds a natural resistance to the breath).
• Do this 2-3 times.

After you have practiced this for a while, you might want to increase the number to 6 or 8.

When my Ezra can't calm down and sleep, I do this one with him.  I let him lay down and close his eyes and I count for him.  I say, "breath in.... 2, .. 3, .. 4.. and breath out ... 2, ... 3, ... 4.  Some night I end up doing it until he falls asleep, but he is learning to do it on his own.


 The Second one is called : Deep Belly Breathing - 

If you have ventured into a yoga class or watched a yoga video on youtube, then you have seen this breathing technique. It is my personal favorite one to practice, because I feel like it involves my whole body more than the other two.  It is the one that I choose to do when I am trying to fall asleep and my mind is racing.

Believe it or not, most of us have actually forgotten how to breathe into our bellies.  Here is how you do it.

• Lay down on your back on a bed.
• Put your hands on your belly.
• Breathe naturally and notice if your belly is going up and down.
• Now gently breathe into your belly; keep your hands on your belly.
• Keep breathing till you feel your belly going up and down gently.
• Do this breathing for 3-10 minutes depending on how much time you have.

I hear that if you practice this enough times. (like as in a Yogi), you can start to breath like this all the time. - No wonder they are so relaxed!.



“The 4-7-8 (or Relaxing Breath)" Exercise by Dr. Weil

This one is a little more complicated it and if I am going to do it, I honestly really have to focus (which is hard for my mind).

But I want to tell you a story, my son Jett was going into a theater audition and he really wanted the part. He had tried out a week earlier for a part he felt he had a good chance of getting it and he didn't get it. But then we called back to audition for a different part. The previous rejection had him extra nervous and as this was one of the last parts in the play, he was desperate to do his best.

We were a little bit early for his call time, so as we sat in the car, I asked him if he wanted to try a new breathing exercise that I had just learned and did he want to try it.  It took him a few repeats of the breath to get the hang of it, and then we continued until he call time came. He was relaxed and confident.

If you are really interested -- the science behind this breathing technique is amazing.  Really cool stuff.

Here's how you do it.

• Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.  (It will at least the first time) 
• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.


I know life is stressful, I know we all are dealing with a lot, and most of it is completely out of our control. What we do have control over is how we react and how choose to move forward.  Good Luck out there, friends.

Small Wins Can Help You Achieve Big Fitness Goals

I love to watch the beauty of athletics. At different times in my life I have wanted to climb mountains to their peaks. I have wanted to be a leaping graceful dancer. I have wanted to swim and be like a mermaid. I have wanted flow in yoga, and run effortlessly on and on and on. But after a few classes or a couple of tries, I always gave up. Because it hurt my lungs, made my muscles ache, and mostly because I just wasn't as good as the people that I was comparing myself with. 

The thing that I was failing to realize was, that those dancers on stage, those marathon runners, those Olympic swimmers had literally been training for years, real dedicated training. Some had probably been training their whole lives.  Did I really think that going to yoga three times was going to have me doing relaxed handstands on top of red rock cliffs?  No, .....  but well,  Yes!  How silly is that? 

Having a great big fitness goal is a worthy pursuit. It can help lead you to accomplish things that you might have thought you would never be able to do. When you realize that even those people that you admire in their fitness, once upon a time, had a first class, stepping into their running shoes for a first time, or jumped into the pool and may have thought... "Well, what now?"

But one of the amazing truths about our bodies, is that by accomplishing small goals, by trying to make a little bit of progress each day or week, We CAN reach those lofty goals. We can be calm stunning Yogis, We can make a list of mountains that we will conquer in our lifetime. We can run a marathon before we turn 40, or 50, or 60... Heck! We can do anything!

Here are some tips that I have found can lead to achieving those smalls goals, and each small goal gives us success and brings us closer to those huge accomplishments that we want to achieve. 

Pick a Time to be Active

Look at your schedule and then be honest with yourself. When are you going to do this? You are so worth that 30 minutes of activity. And that 30 minutes of being active will pay you back in more ways that you can could. Better health - physically and mentally. Less sickness, better mood, you'll make friends and find a community complete with encouragement and support. 

So set a time, Will you be able to do it first thing in the morning? What about right after you drop the kids off at school?  What about just after lunch when you lay your babies down for a nap. This sounds strange, but 4:00 is the perfect time for me.  Everyone is home from school, had a snack. the big kids are home to entertain the little kids and I don't have to start dinner yet. I used to spend this time browsing social media and getting caught up Netflix, but it makes so many positive benefits in my life to spend that time on doing something FOR myself that will actually make me feel better about myself. 

Research the Best Pathway to Your Big Goal

I downloaded a free app on my phone that outlined a program to get me from being a no walking couch potato to being able to run a 5K.  For some that may not seem like a lofty goal, but when you get winded walking to the mailbox, running any type of race can seem like a goal you will never achieve. 

Begin Slowly and Realize the Process Matters

Now that you are ready to safely start, you have set time aside for yourself to begin, all that's left is to get started. But I challenge you to enjoy each day. Mindfully participate in each activity.  If you are starting a walking program for example, make sure to enjoy your neighbors beautiful flower beds, feel the sun on your face, and the wind blowing your hair. Listen to the birds and the crunch of the road under your feet. Smile at people when you pass them or give a friendly wave. Perhaps download some of your most favorite songs (or begin to find some new favorite songs). Each time we are active, it is not just to complete the final goal. Every Single Time has benefits, Please take time to enjoy each one. -- even if it is just spending some time on yourself. The process may actually mean more to you in the end than finally reaching your goal. 

Keep Track of Your Small Wins

Was today the first time you have walked a whole mile? Good for YOU! Maybe you have memorized your first dance routine. Perhaps today was the first time you did your favorite exercise video without stopping. Way To Go!! Maybe you thought you would never ever get that far, but you did. Celebrate!

You are now stronger, healthier and a better you than when you started.