Survey: Exercise + Kids = Guilt?

I recently had a conversation with a fellow "classifier" (aka mom) about the topic of exercise and fitness. In the mist of swapping exercise routines and sharing weight loss stories, she gasped as I explained that about 90% of the time I exercise either with or in front of my children.

Am I weird?

She simply explained that she felt too guilty to exercise in front of her children and felt like a better mom if she exercised during nap time.

Don't get me wrong- I get a WAY better workout while alone, but I always have at least one child with me at all times. By the time my husband gets home from work, I'm either tired, have to take the kids to one of their functions, or get caught up in the late afternoon routine. I also somehow can come up with a million excuses on why I can't exercise after 5 p.m.

It is hard to exercise with a baby. If I am not walking him around town in a stroller- then I do wait until he is napping. But for the older children- it's fair game!

I have a weight bench in my basement where I will pump iron during my little man's nap, while Bubba is in Preschool- oh- wait- I have an almost 3-year old Diva that is not napping so much these days. So, for a warm up we will play "chase" until she doesn't care to anymore. I will then lift while she "cooks" me dinner with her play kitchen. She is also awesome at adding resistance by sitting on my belly while I do my Abs work. I will also pop in an exercise video during my little man's naptime (my fav's are Jillian or Billy) and ask my older children to participate- which they usually do to an extent. Do I feel guilty? Not exactly- aren't I setting a good example?

At any given moment you can find me lugging a wagon equipped with a baby and toddler in one hand, holding a lab-mix dog in another hand, and racing my preschooler around the block. Do I feel guilty? Nope.

I have even gone as far as renting kid's exercise videos from the library and completing them with my kiddos. Do I feel guilty? Not at all.

What about you? Are you a nap time boot camper? Do you strap your kids in a jogging stroller and hit the streets? Most of all do you feel guilty either way? It's not like I don't interact with my children while I exercise or even play games such as "tag" or "freeze dance" as part of my aerobics routine. What are your thoughts? Opinions?

Create your free online surveys with SurveyMonkey, the world's leading questionnaire tool.

Top Ten Tuesdays- My 10 Favorite Exercises- What's Yours?

I know. It's Wednesday. I had a looonnnggg day yesterday and was not home at all. I usually write these Top Ten in advance, it has just been one of those weeks. And it's only Wednesday! Please accept my sincere apologies about being tardy and take it easy on me ;-)

I think I am so tough. It's only because my biggest competitors are 4 and 2 and they are too little to lift 10 pounds of weight!

I love exercising. It is just one of those things in life that makes me happy (other than my family). I have been a huge exercise guru since the ripe age of 15 when I purchased my first set of weights and worked out to the video Buns of Steel (sorry had to fix link and repost)! Ever since, I have joined a gym (which my membership has been put on hold due to my family) and worked out with a trainer, participated in numerous exercise classes and videos, and have built a mini-gym in my basement. Today's Top Ten is a list of my top favorite exercises:

10. Van Halen sang about it, Kris Kross made you wanna- yes that's it: jumping. Jumping is a great exercise that burns calories fast and requires no gym equipment to do. My kids think I am nuts because I often jump here and there throughout the day to try to burn some extra calories. Whether it's jumping jacks, on a trampoline, or just out of plain fun- jumping is great exercise!

9. Mr. Billy Blanks really got my interest back into squats when I did his Cardio Circuit 1 video where he went into a squat and then kicked out with his leg (on each squat you switch legs). Not only are you toning your bottom half (which I need because I am your straight-up pear shape), it also incorporates balance and strength as well.

8. "The Twist" I have seen both Billy and Jillian Michaels add this simple move to their workout videos- and let me tell you first hand- it really works. "The Twist" is basically aerobics for the middle. To do "The Twist", you: Stand with your bottom in a squatting position, your feet firm and planted on the ground, and twist your waist back and forth! Add some punches and upper-cuts for a more powerful abs workout!!!

7. I am a girl who likes a challenge. Grab two dumb bells or a weight bar with an appropriate amount of weight; stand in a lounge position with your dumb bells/weight bar over your shoulders. At the same time lounge and complete a shoulder press. Do 10-12 reps 3x each leg. Wow- talk about a workout!

6. Get a sturdy chair or weight bench for this exercise. (I got this one from Fitness Magazine) Stand facing the side of the chair and or weight bench, and step up using one leg. To make it more of a challenge, when up on the bench/chair DO NOT rest your other leg down. Complete 15 reps 3x each leg and feel the burn. Oh and it's ok to hold on so you don't lose your balance!

5. Push-ups. There is nothing like going old school and back to basics with this one. Just make sure you are doing them correctly!

4. Leg and arm extensions. Want another exercise that incorporates more than one muscle group? Great- go get two exercise bands and a sturdy place to tie (or rig) them up and read on. (I have a few poles in my basement that really help me with this one!) Tie one band shoulder height and the other at your ankles in a loop. Stand on the side, next to the pole, holding the shoulder band in your hand and your foot inside the loop, stretch both your foot and arm as far as it will go and then bring it back to its normal position. Repeat this 10-15 times on each side 3 times and you have worked out muscles such as; your core, thighs and shoulders all at once!

3. Bicycle crunches. I don't know what it is about this crunch, but I love it. Perhaps it's one that I don't get bored with. Lie on your back in a crunch position, raise your legs and peddle as if you were riding a bicycle. Simple, yet effective.

2.  Want to confuse your body and burn some extra calories? Walk-jog-run. I remember when I first attempted to get into a running routine. I felt like such a fool because I could only run for so long before my body said “WALK!!!" Little did I know then that fitness guru's and experts now suggest aerobic activity that way. Try this: Walk for 5 minutes to warm up- run at your fastest pace for 2 minutes then jog for 3. Repeat. Mix it up and go with it!

1. The back of my arms jiggle like Santa Claus' belly. Some of it is genetics, and some of it I can control. Want to get to the control part fast? Try bench dips! Here is a video on haw to perform a correct bench dip!

What's Your Favorite Exercise????

New Year, New You- The scale does not lie

Oh- oh what's that Mr. Scale? Wow- you didn't budge at all. Hmmmm....... that's weird. Could it of been from the "emergency" girls night out-all-you-can-eat fest on Friday? Or the fancy schamncy dinner that I had on Saturday? Perhaps it was the pizza and chicken wings during the Super Bowl on Sunday? (Hey, I live in Buffalo- you haven't lived until you've had Buffalo pizza and chicken wings!) Whatever it could of been, there is one thing I know for sure, I am glad I exercised! I didn't lose, however, I didn't gain either.

There goes portion control right out the window- nice one!





And this weeks question is about exercise. What is my favorite exercise you may ask? I LOVE weight lifting. Something about it makes me feel so empowered- so strong. I like the results it gives me and that it revs up my metabolism!

Watch out for this Top Ten Tuesdays- it's all about my favorite 10 exercises!

Best of luck to you all!

New Year, New You: Portion Control

So in my original post, New Year, New You: Lifestyle Changes, I discussed taking baby steps to achieve your ultimate goal. I simply broke these down into weeks, wanting to conquer each "bad habit" one fork at a time. I am now into month two of making lifestyle changes and have only focused on my constant nibbling and fitting in more fitness.







This week I have been very diligent about my portion sizes. I have always been one of those individuals whom always has to watch what they eat at all times. Adding physical fitness helps me alleviate some of the stress about portions, however, it is something that I will always battle with. Not that I am saying I wish I could eat everything and anything in sight (because that is not healthy), I am simply wishing that I do not have to be so matter-of-fact about it.

Here are my tips and tricks that I have collected through the years about keeping your portions in check:

• I use salad plates instead of dinner plates. They are smaller and make it feel as though you are eating more.
• Read labels. Once you get in the habit of what your favorite foods "suggested servings" are, and measure it out a few times, the easier it will be to eye-ball a portion size out.
• Going along with #2- get out your measuring cups- and start measuring. A serving of rice is 3/4 cup cooked- measure it and plop it on a plate to see what it looks like.

With being ill last weigh in, it is hard to estimate how much I have lost due to the fact that I lost 5 and then technically put 3 back on? Darn water weight!

My goal is 130 lbs. Today I weigh 139 lbs! I am officially pre-baby #3 weight which is very exciting to me because baby #2 and #3 are only 19 months apart! Just when I was on my way to 130 once again after baby #2 I got pregnant! I am not a yo-yo dieter- just always pregnant!

I want to get back into shape to feel good about myself again and to ward off any unwanted health issues. Heart failure amongst the woman in my family is very high, and I don't want to become a victim myself! I also want to set a good example for my children. We even created a Kid's Fitness Chart that I posted for everyone to share!

Resource: Kid's Exercise Chart

On my journey to teach my children how to make healthier life style choices, I created a “Let’s Get Moving” exercise chart to educate them how important physical activity is.  It is recommended that children get at least 60 minutes of physical activity about 3 days a week (CDC.org). This does not necessarily have to be “structured” exercise, as children are very good “players” when it comes to being physically fit; it’s just simply making sure that they are moving! 

The "Let's Get Moving" fitness chart is designed to track 10 minute blocks of physical activity. Take a quick walk around the block? Move the runner to the 10 minute marker. Dance to your and your child's favorite song (for 10 minutes)? Move the runner on up to the 20 minute marker. By then end of the day you may be amazed at how much physical activity you and your child achieve on a daily basis!

What you need:

• Let's Get Moving Template-Created by me- free for you to download!
• 12x18" Sheet of colored construction paper (your choice).
• Crayons, watercolor paints, colored pencils, stickers, markers, etc. that you would like to use to decorate your chart.
• Scissors
• Glue sick
• Velcro
• Cardboard
• Optional: Laminate

What to do:

1. Print out the template and decorate. We used water colors!
2. Cut out the template, glue the pieces according to the 10 minute increments and cut out the title and adhere it on top (see photo).
3. Cut out the "runner" and glue him to a piece of cardboard.
4. Laminate all pieces (optional).
5. Adhere the pieces of Velcro, one piece about 1" above each 10 minute increment.
6. Attach the opposite piece of Velcro to the "runner."
7. Hang in a place where your child can easily move the "runner" up the chart.

New Year, New You: Importance of Exercise

Baby steps- One small accomplishment at a time.  Take a deep breath and keep reminding yourself that you are only human and that you can change, but it takes time.

Last week, I wanted to conquer my nibbling habits. With a little stumble here or there, I have to say I have been quite successful. How am I doing this week? Even better. I am more aware of this nasty offense and find myself giving myself a pep talk while I am cooking. My drawback? My 8 month old finds it funny shoving Gerber Baby Cheese Crunchies into my mouth. Thank goodness they are very low in calories! I allow him a three Crunchies! What? A mom has to keep her audience happy!

What I love about this photo? His drool looks like sweat!

This week I am determined to get back on track with my exercise routine and fitness level. I am one of "those" who actually enjoys exercising. When I was young and in college, I would go to the gym every day. Wow, how kids can change your life! I did make a mini gym in my basement which consists of a weight bench and treadmill; it's just not the same. One benefit- I get at least one load of laundry done while I workout ;-)

I promised myself to exercise at least 5 days this week, with at least 2 in the morning before the kids get up. Why, you ask? There is a lot of research out there that suggests exercising before you eat breakfast in the morning helps you lose weight faster by dipping into your fat reserves. So twice this week, I drank a small glass of juice, popped in a Jillian Michaels video and got to work.  The other three I either lifted weights or ran on the treadmill. Results? I lost 3 pounds this week alone- the power is in my hands- sista! I have 15 pounds to go before I hit my goal weight of 125 lbs!

I also wanted to increase my family's fitness this week as well. It is winter here in Buffalo-  the temperature is around 20 degrees Fahrenheit. Needless to say, outdoor activities are limited. So what did I do? I borrowed and purchased family fitness videos, played some indoor games of tag, and came up some fun activities and a chart for the kids to track their fitness. Of course, I will be sharing that later this week! This post is about mama ;-)

Next week............ Portion control. This oughta be exciting! 

What's my food weakness? Popcorn- homemade, on the stove with oil and tons of SALT!

Baby Fat

It is often said “nine months up and nine months down.” I just have to keep telling myself that. If you were to take a look at my medical records you would think that I was a yo-yo dieter- when in reality I am just always pregnant. At my heaviest pregnancy weight of 175 lbs (at 5’2” tall, first child), I must admit I never thought I would see my pre-pregnancy weight again. I had my third child 5 months ago and have about 10 lbs to go before I am back to healthy weight. How did I do it with three kids at hand? Here is some advice from one mom to another:

1.     Food: Stop counting calories and stressing over it. What did I say? Aren’t calories the platform in which we lose weight? Well, yes, but it adds too much of a strain and you begin to forget about what is more important: eating healthy. I ditched the calorie counting epic years ago after a triumph over an eating disorder. Instead, I aim to eat what the FDA recommends us to eat on the food pyramid. Basic huh? But that’s it. Click here and see what your daily requirements are http://www.mypyramid.gov/mypyramid/index.aspx

2.     Aerobic Exercise: Aim for 30-60 minutes every day in ADDITION to what you usually do in your daily routine. Can’t do it all at once? You can: separate it into 10 or 15 minute intervals, exercise with your children or add more steps into your day. http://www.mayoclinic.com/health/aerobic-exercise/EP00002 http://www.medicinenet.com/aerobic_exercise/article.htm

3.     Anaerobic Exercise (weight training): Aim for 2-3 days a week. Want results fast? Here’s a hint: NEVER do the same weight training exercise twice in one week! Go through fitness and exercise magazines and Websites to collect a montage of various exercises. I hang mine on the wall for inspiration. Don’t have weights? No problem. Drink milk? Fill empty milk jugs with water or buy inexpensive bands to add resistance.

4.     Want a change real fast? Jillian Michaels hit it on the head with her exercise video. Incorporate both aerobic and weight resistance, without resting, and you will literally melt away pounds and inches. If you don’t have the motivation to do it on your own- grab the 30 Day Shred by Jillian Michaels and burn away.

5.     Water is a miracle weight loss drug. It fills you up before a meal and rids your body of toxins. Drink it- tons of it. My goal is 80 ounces a day.

6.     Keep the scale in mind but your waist size by your heart. A healthy waist size is 32” or below. Muscle weighs more than fat, so the numbers can be intimidating when you’re trying to lose “pounds” while you are strength training. Good news: muscles burn more calories!

Remember to talk to your doc before you start or change your health routine or weight loss program! I feel so official saying that J

Links of the day (and my resources for info):

http://www.babycenter.com/303_weight-loss-exercise-diet_3655160.bc

http://www.doctoroz.com/videos/you-diet-basics

http://www.prevention.com/health/weight-loss/weight-loss-tips/basics