On Stage Advantage

Not this time!!! At least, not quite as much of it :)

Today I have the blessing (usually curse, but I'm thinking positively right?) of speaking for 13 minutes in front of a large congregation of people at my church. I prepared, pondered, prepared some more, stressed, then prayed, then went for it! I felt humbled and blessed to be able to speak on a topic I was passionate about. I spoke on teaching your children to stay on a righteous path.

My three points were: first, to take advantage of small teaching moments when they are ready to learn; second, work on developing a trusting personal relationship with each child; and third, stay consistent on having family prayer, scripture study, and reserving one night a week to have a "family night" where you can teach them, play with them, and have a little treat together in your home.

Usually I am super nervous and just think about all the things I will do wrong. Instead today I used this challenge of positive thinking and it worked wonders! As I sat up on the stage awaiting my turn, I decided to look around and see all the friendly faces and think of how they were just here to listen, learn, and support me. No one wanted me to do horribly. I also thought about the preparation I had done, and how I would just try to do my best. As I was up at the microphone I felt peaceful and was even able to tell some of the stories in my own words instead of just reading off the paper. It felt great! I'm not sure if anyone else felt the difference, but what mattered to me was the way I felt.

So, this week when you are encountering something challenging-rather than thinking about all the mistakes you will make, think of how smart you are and how well you will do. Good luck!

Positive Thought Challenge! 1 week!!!

Its been so fun hearing from some of you through email, Facebook messages, and through this blog. I'm so glad that I'm not the only one out there who faces struggles in trying to find the time and energy for myself amongst being a wife, mother, friend, cook, teacher, etc... Its been so nice to have the encouragement and reassurance that I'm not alone, and I hope you feel the same way.

This week in finding the time to take care of my body, I have found a nicer balance and surprisingly feel better about so many things. The body and mind are definitely connected as one of the inspirational quotes said this week, "Exercise is good for your mind, body, and soul." Exercise has helped me think more positively about myself, which has in turn made me be a better mother and wife.

This week I want to encourage each of you to continue to try to fit in that 5 days of exercise, and also with a new challenge! This week I want you to make an extra effort to be positive. Speak positively about yourself, those around you, and see how it makes you feel. Let your outlet to aggression be your exercise. Go take a kickboxing class or pull out that Taebo video instead of taking it out on those around you or pulling out that bowl of ice cream (you know we've all done that!).

See how 7 days of Positive thoughts changes your week!

Week # 1 comes to a close

This week I did some turbo kickboxing, body pump (weight class), Step, Lift, and some Zumba. I still have 1 more day to fit in- so I'm thinking today is it, and I will be turning on the new Shed 5 Fast that I got in the mail.
I felt that the days I worked out I got more accomplished because I forced myself to start out the day early and on the right note. I'm feeling stronger and more motivated. I did step on the scale yesterday and I'm proud to say that some poundage is being shed. I'm hoping I don't goof it up this weekend with my poor weekend eating, which is easy to do with all the fun social stuff going on. My food journal has been helping me keep things in check and realizing where I am going wrong and having a harder time.

As week #1 is coming to an end, reflect: How did you do? Did you get in your 5 days of exercise? Do you feel stronger and more driven or do you feel more tired and run down. Did the food journal help you realize anything new or help drive you to have more healthy habits?

If you struggled then jump back on the train this week- remember that its never too late to start! Please share with us.

Weekend Tip: Don't be afraid to ask!

Trying to eat healthier isn't always easy, especially when you are out at a restaurant! You look at a menu and think, should I get a salad? Will that really fill me? How many calories will it really save me anyway? Well, I'll tell you my experience this week when I was out with my hubby on our midweek date.
After a fun night playing games at Dave and Busters we really didn't want to go home yet, and dessert sounded good. So, we headed over to Denny's for a "little" treat. As I looked over the dessert menu I was trying to figure out what looked good and what might be the lowest calorie choice. Instead of making the guess I asked the waitress if she had a nutrition menu (since I've seen them at a few other places recently). She looked around in the back for a moment and came back with what saved me 370 calories!!!


Who knew the double scoop sundae w/ pecans and carmel would be 300, when the other dessert I was eyeing was 670!!!
So, moral of the story. This weekend when you are out with your hubby, boyfriend, family or friends, ask for the menu with the nutrition and you may save yourself big on calories and move yourself along faster to that goal of yours :) Who knows, maybe you won't be ordering that salad after all!!!

My mommy trouble zone!!! What is yours?

I find it hard to get a lower ab workout. I don't think I'm the only mommy with this trouble spot am I?

It seems to me that the lower abs are one of the toughest areas in the core to thoroughly get a great workout with. So, I thought I'd share some of my knowlege on this specific trouble zone. Before we get into some great exercises that will help you to hit the lower abs, it is very important that we talk about "spot reduction" and how this myth may have you on the wrong track.
Spot reduction refers to the idea that you tone and lose fat over a specific muscle group if you do tons of exercises focusing on that zone. For example, someone who wants to lose weight might think they need to do hundreds of crunches per day in order to do so. I assure you that this is not the case. If you want to lose fat in general, you are going to lose it with the right combination of diet, strength training, and interval training - a type of cardio that is specific for burning fat.
So doing a great ab workout feels great and will help to make your core stronger, but it will not make you lose fat around the midsection all by itself. Even so, it does feel awesome to work the abs. This is why I want you to try these two exercises below that are specific for working the lower abs.

Reverse crunches
1. Lie on your back with your knees in the air at a 90 degree angle.
2. Put your hands behind your head and tense your abs.
3. Keeping the same 90 degree bend in your knees, lower your feet so they touch the ground. Then, go the other direction and bring your knee up towards your chest. Repeat this 10-15 times.
With this exercise, you want to go slow throughout the whole range of motion. If you go too fast, you will not keep the same amount of tension on your lower abs. Be sure to exhale as you bring your knees close to your chest.
Plank (this one is a killer!!!!)
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
5. If you feel like adding intensity, while doing the plank alternate pulling your legs into your chest and breathing out as you pull the leg in.

So in conclusion, you have learned that in order to lose body fat you need to have the right combination of diet, cardio, and strength training. You also learned two exercises that will help you to have a great lower ab workout.
Remember the key to success is to keep learning and stay persistent! =)

What is your trouble zone? Maybe we can share some exercise tips with eachother!

Day number one is done,

Did you have any fun?

Did you try something new,

Or just look at those shoes?

Tomorrow is day two.

Its a new day to choose.

So go for a short run,

Thirty minutes, you're done!!!

Joanna Salmon

Please excuse the lameness :) I've heard from some of you via Facebook, and I'm so proud of you! Some resisted desserts, and some got out and exercised. For those who struggled, tomorrow is a new day. Put today behind you and start anew. Good luck!

Challenge #1

4 weeks of exercise/food journal
(Start date: Monday January 17th)

As I was wasting time on the Internet last week during the baby’s nap time and wishing I could be at the gym kicking my own bootie with some zumba, kickboxing, or a body pump class I fell upon this challenge http://www.momsintofitness.com/shed-5-fast-contest and it gave me the idea to invite some of my mommy friends to work together on improving our health.

So, this week I sent out the note to some of my friends and started this blog, which will be a place to be challenged and to lend support to one another. This first challenge is an exercise. Exercise is a habit, and once it becomes part of your life it is easier to find the time, drive and energy to just do it!!!

So here's the challenge you've been waiting for!

Part 1

Take a before picture of yourself in a swimsuit or something else tight enough that you will be able to tell if your body has changed.

Part 2

You don’t have to buy the video or spend any money to get a gym pass. You can do whatever form of cardio exercise (aka the huff and puff type of exercise) you want, and do it diligently 5 days a week for at least 30 minutes! I find that when I take more than a day off then I lose interest and feel like I am starting over, which is the hardest part!

The website gives 2 very good workout ideas that you can do in your home (listed below), but feel free to implement and share your own ideas. One woman that my sister knows lost 100 pounds just by walking briskly around in her house!!! Please share successes and hardships and let’s work together on applauding and helping on another. Don’t be ashamed to ask for help if you are struggling, and don’t feel prideful if you want to boast that you were able to get through 2 hours of classes at the gym or ran your first mile without stopping!

Finally, make it fun and find ways to exercise that you enjoy otherwise, you won't be consistent.

Part 3

Keep a food journal! Write down everything! I’m not asking you to cut your calories at all or starve yourself, but simply to keep track of what you are eating.

2 Workout options

Cardio Option A 1 minute of each:1. Half speed squats: Stand with feet shoulder width apart, squat halfway down (not to 90 degrees).Goal: 35-40 reps in one minute2. Jumping Jack crosses: Old school jumping jacks, but crossing your feet one in front of the other as you jump in.Goal: 35-40 reps3. Lateral ski: Stand with your weight on one leg, jump 2 feet to the side so your weight is now on the other leg.Goal: 60 reps4. Side squats: Stand with feet together. Step 1 ½ feet to the side into a squat. Bring leg back to center stand and repeat on other side.Goal: 30 reps5. Mountain climbers: Get in a plank position and bring one knee towards your belly button, switch.Goal: 70-80 reps Repeat 1-5, 4x (total=20 minutes)

Cardio Option B 1 minute of each:1. Half Speed Squats: Stand with feet shoulder width apart, squat halfway down (not to 90 degrees).Goal: 50 reps in one minute2. Burpees: From standing position crouch down so your hands are on the floor, jump your feet back so you are in a plank position, jump your feet back into crouch position and stand up.Goal: 15-20 reps3. Lateral Ski: Stand with your weight on one leg, jump 2 feet to the side so your weight is now on the other leg.Goal: 80 reps4. Rotating Squat Jumps: Perform a squat. Jump out of the squat and into another squat facing the other direction (180 degree turn in air).Goal: 30 reps5. Mountain climbers: Get in a plank position and bring one knee towards your belly button, switch.Goal: 80-90 reps6. Plank Twisters: Start in a plank position. Bring your right knee towards your left hip bone. As your right leg straightens your left knee should come towards your right hip bone.Goal: 60-70 reps Repeat 1-6, 4x (total 24 minutes)

LET'S DO IT!!!!

Who's with me?

What am I? I am MOM!!! I feel so blessed to be a mother of 4 wonderful children, but the balance can be difficult sometimes. Its a constant struggle working to find time, energy, and drive to work on myself and become a better woman. Sometimes those three things are far and in between when I am doing the "mother shuffle." This blog is intended to help mothers realize that taking care of themselves is important and to support each other in the effort-because quite frankly, our little children and husbands just don't always understand quite as well as other mothers!

Motherhood has so many different difficult seasons:
*Perhaps you have just had your first child, you may be lonely or confused and need tips on how to find someone to talk to just to ease your loneliness and also one to talk to about new questions and fears that you seem to be stumbling upon on a daily basis.
*Or maybe you are the mother of two who needs tips on how to keep your toddler from killing your newborn! You may be a mother of a teenager and you aren't sure how to react to their new found desire of independence or what to do when they came home with a new piercing (maybe one of those nose or tongue ones?).
*Or maybe you just want a support group to help drive you to lose some of that weight you blamed on the baby, but really you were the one eating the late night bowls of ice cream and didn't mind taking thirds of that baby shower cake.
Whatever struggles you are having, this blog is for you. Sporadically I will give challenges that we can all support and comment on together. The goal is to work as a team of mothers to become healthier, more balanced moms.

My first challenge will start on January 24th and go for 4 weeks. It is a physical challenge, so if you've been slacking a bit in the exercise department and want other supporters to help you on your way to a trimmer, happier, healthier mommy, then this one is for you!!!! I'll post the details this weekend, so stay tuned!