Have you ever noticed that runners have strong defined thighs, cyclist have firm, toned calves, swimmers have strong v-backs, and gymnasts are compact and strong all over? It shows that your body can be shaped by the exercises you do. For example, for many years I was a competitive gymnast. Because gymnastics entails lifting your body weight, I was small and buff all over. After college I was into weight lifting and put on a bunch of muscle mass, especially in my shoulders and upper back. In graduate school I got really into yoga and started teaching it. My body transformed-my muscles became lean and long! I’ve found the perfect combo of exercises that give a defined, lean, long look and I’ll share a little with you.

*Kickboxing: Great for toning the thighs, buttocks, and waist. Kicking in various sequences also boosts the heart rate for an ultimate fat burner. Time 30-40 min. 3X per week.

*Light Weights: 2-3 lb. weights are all you need to have a defined look. Work the shoulders, back, chest, and arms for 1-2 min. each body part. 2-3 sets 3X per week.

*Interval Training: Mix it up-keep your muscles working and your heart rate going and lose a lot of body fat! Do a 5-10 min. interval of kickboxing followed by a 1-2 min. interval of light weights. Repeat the sequence for 35-45 min. 3 X per week.

*Yoga: Great for lean, long muscles + mental clarity and relaxation. Yoga is excellent alone and or a great stretch for the end of your workouts. I recommend 20-60 min. 3-5 X per week.

Still not sure what to do? Check out my postnatal workouts! “Stroller Workout for Moms” is a 60 min. workout you can do inside or out combining intervals of kickboxing and the use of your own body weight, plus a 10 min. toning portion for your thighs and abs, and a yoga stretch. Also “Total Body Toning” is a 30 min. power packed workout combining kickboxing, squats, upper body toning, plus pilates moves and a yoga stretch.

Here are 5 simple ways to boost your metabolism!

1. Calcium- Speeds up basal metabolism. Get it through food vs. calcium supplements. Calcium rich foods include: milk, yogurt, and cheese. Non-diary options include tofu, calcium fortified soymilk, and salmon.

2. Fiber- Increases calorie consumption. Find it in beans, fresh fruit, veggies, and whole-grain breads.

3. Green Tea- Increases calorie consumption plus it has other health benefits. Green tea is loaded with anti-oxidants which can help reduce your risk for cancer and lower cholesterol!

4. Water- Aids in the digestion of food. Drink a minimum of 8-10 glasses per day.

5. Breakfast- Keeps your metabolism going so you’re less likely to eat too much at your next meal. My personal favorite is a combo of cereals- Kashi Go Lean Crunch and Autumn Wheat with 1% organic lowfat milk.

For more tips visit: www.fitbysara.com.

“I’ve heard that I should eat 5 meals a day. I don’t understand, how can I lose weight by eating more often?” Julie S.

The reason why it’s important to eat every few hours is because it keeps your metabolism going, and this will ultimately result in weight loss. As soon as you feel the twinges of hunger you should eat instead of waiting until you’re super hungry. When you listen to your body and eat when you’re hungry you’ll have more energy, less cravings, and you’ll feel and look better. On the other hand, if you wait to eat until you’re “starving” you’ll tend to eat large portions and your body will crave high fat, high calorie foods to get the energy it needs.

I always tell my clients to bring baggies of healthy snacks. A few of my personal favorites are almonds lightly salted, Kashi Go Lean Crunch cereal, Balance bars, baby carrots, and raisins with walnuts. When you have snacks on hand you’ll be less likely to go through “take out” and or crave junk food, plus at your next meal you’ll eat a smaller portion. By eating more often you’ll eat less, keep your metabolism going so you burn more calories, and the result is weight loss without depriving!

Sara Holliday MFT, CPT is a licensed Marriage and Family Therapist, fitness professional and proud mom of two boys with a passion for helping women get fit and feel beautiful from the inside out. Have a question for her? Email: info@fitbysara.com and visit: http://www.fitbysara.com .

Clients often ask, “How do you fit in a workout?” My answer- fit it in whenever and wherever you can. I recommend working out in the morning because by the time nighttime rolls around you’re likely to be too tired. Here are four clever ways to get your workout in plus spend quality time with your kids.

1. Jam Outside. Bring your battery operated boom box outside and do intervals of kickboxing, lunges, squats, and light weight reps while your kids ride bikes, draw with chalk, or play w/ sand. (I did this one today and they loved the music and were thoroughly entertained by watching me!)

2. Stroll. Push them in a stroller while lunging up hills, followed by intervals of brisk walking and or jogging.

3. Work it inside. Pop in a workout dvd while they play. I found that my kids soon lost interest in what they’re doing and joined me. Their personal favorite workout dvd’s are my postnatal dvd’s. You can check them out here: fitbysara.com/single-products.php

4. Chase. My boys love it when I pretend I’m a monster and chase after them. The best part is my 30 min. workout goes so fast because I’m enjoying the giggles!

Event:
Join me in..YOGA 4 The CURE

Susan G. Komen for the Cure, San Diego and I have united to help women get fit and feel great while raising funds for the cure for breast cancer with Yoga 4 the Cure! Find out more here:
YOGA 4 THE CURE and visit: www.fitbysara.com.

If you have children, than you are fully aware of the spell-bound gaze fixed to the television and permanent couch imprints left by our kids day in and day out. With the 500 channels on television, interactive online video gaming and the cold outdoor air – it’s no wonder our kids aren’t motivated to go outside. Most of the time we find them indoors and it feels as though they aren’t even there. As a parent, this is another one of your many jobs. You can motivate them to get out, ’see the world’ (as our parents used to tell us) and enjoy time outdoors. The summer months are slowly approaching, winter holidays coming to an end and spring breaks just around the corner – you have the perfect opportunity to arrange some quality family time. That is, until you try to un-glue your kid from couch and hit the kill-switch on the tube. Their complaints of boredom are peppered with your futile attempts to entertain them. If you have the feeling ‘all hope is lost’ and are looking for a solution, then this article is for you. Following are some great ideas to encourage your children to get moving…and all them involve a little strategic negotiating.

If you have active children, there are endless amounts of sports equipment that can be purchased to keep them moving. Soccer balls and goals might inspire a neighborhood soccer match. The new Nerf balls enable our kids to throw like Eli Manning and are perfectly safe in the event their Superbowl catch is thwarted. These can also give parents some fun exercise and prove to our kids we still have “it”. Erect a tether ball pole in your backyard and bring back the old days on the elementary school playground. Another option is to get your kids rolling; watch them roll through the streets on new bikes, skateboards, scooters, or roller blades. Or, watch them bounce around the yard on an outdoor trampoline (the only thing to note is that trampolines do have some impact on certain insurances so it’s smart to look into this before purchasing).

If your neighborhood sees snow, you can always purchase sleds, snow shoes, or a snowman kit complete with carrot nose. If you have some sunny days ahead, roll out a slip ‘n slide and lather up the sunscreen. Or, purchase a few mini pools and soak your feet while your kids splash around you. However, if you really want to liven things up, water guns make the perfect addition to your playful pools. Sidewalk chalk is a great gift that definitely gets kids outdoors. The fresh air seems to get their imaginations flowing and all sorts of art begins to take place in your driveway. Or, draw out a hopscotch game with the chalk and teach your kids what we used to do “in the old days” with only a rock to keep the game going. Bubbles are another fun and inexpensive way to get kids outdoors. Kids love to blow bubbles and chase them as they cut a path through the sky.

A truly ingenious way to get your kids out of the house is to put them to work in the yard. (I am sure there are many laughs carrying on about this one.) Haven’t figured out to do this yet? You know when you are walking through the toy section and your kid just can’t live without something…Well tell them they can have, but they will have to work for it. The kicker is that you cannot give it to them early, you need to get the work first and you will take them back as soon as they are done. A little incentive could by to have them pick out a set of “cool” gardening gloves and shovel if its yard work (or whatever tool is relevant to the task). It is important to understand that they have to pick their tools out. Make it a competition if you have to and see what happens.

If your kids are relegated to the indoors due to weather or some other circumstance, there are still some ways to get them off the couch. Purchase a “gift” or item that will require some movement, like good old Twister. And believe it or not, there is a modern day video system that will get them off the couch: The wii system, while somewhat expensive, it does encourage movement and you’ll be surprised when your kids break out in a sweat with the exercise games.

You can always get a family membership to a nearby gym. Yes this can be expensive also, but if you make a family thing out of it than it is money well spent. Dads and sons can work on getting buff, while moms and daughters can motivate each other to stay fit. Parents may even start to see that side of their spouse the first fell in love with…If you really try to make the time for this, than it will take around a month before you lose that feeling of having to “drag” yourselves there. You will hit a point that you hate missing a work out and not going is not an option.

In the end, involving your kids takes a lot of effort on the parents part. Whether you are tempting them with rewards and gifts, or you make a family effort out of it – you can do this! Involve yourself and you will see your child’s involvement start to…mature on its own. Hopefully this article has provided you with ideas. Leave comments to let me know what works and what didn’t work for you. Maybe you’ll find that what you have done can benefit others that are in the same position.

The toughest part about working out can be having the motivation to do it. Here are 10 simple tips to get you movin’ and motivated!

1. Reframe exercise as “me time”. Instead of viewing exercise as another thing to do, start seeing exercise as the one ½ -1 hour of time just for you. When you start to view exercise as “me time” you’ll actually want to do it!

2. Find exercise that you enjoy doing. There are so many activities to chose from including walking, jogging, biking, hiking, yoga, pilates, dancing, swimming and more. Don’t be afraid to try something new, there’s got to be something that you enjoy! When you do what you enjoy you’ll be more likely to stick with it.

3. Set small attainable goals. For example, instead of focusing on the ultimate goal of 30-45 min. of cardio 4-5 times per week, focus on walking 10 min. the first day, 12 min. the second and so on. When you set small goals you’ll accomplish them and this will give you personal motivation to do more.

4. Take a workout class. You’ll feel motivated to workout with the high energy of others working out with you.

5. Put your workout clothes out the night before. This will serve as an exercise reminder when you wake up.

6. Workout with a buddy. Friends will hold you accountable plus you’ll enjoy each other’s company.

7. Workout with upbeat music. The upbeat tempo will increase your energy and your pace.

8. Get a good DVD. No more excuses about not having the time to get to the gym. There are so many fun, creative DVD’s to chose from, including salsa dancing, high energy yoga, toning, weight training and more. The best part is you can workout in the comfort of your own home!

9. Workout with your kids. Kids love to be active so why not go for a hike, roller blade, or bike ride? If you’ve got a young baby start taking him or her on walks with you. Pushing the stroller up and down hills will add the added resistance for even greater muscle tone.

10. Focus on how good you feel after you exercise. After you workout take a minute to reflect on how good you feel mentally and physically after exercising. The more you connect positive emotions with exercise the more you’ll want to do it.

**Did you know that exercise is addictive? Because exercise produces feel good hormones called endorphins your body will quickly get hooked on exercise! In as little as 2 weeks of working out 3-5 times per week for a min. of 20 min. you will begin to miss exercise if you skip a day.

I had a new client who arrived frazzled, and stressed out. When I suggested that we do yoga to relieve her anxiety, she stated anxiously, “but I’m not flexible!” I reassured her that 99.9% of my clients felt the same way when they were first asked to try yoga. What’s great about yoga is the postures are performed at your own level of ability. There’s no competition in yoga, the focus is within. Much of the class you’ll have your eyes closed with the focus placed on your breath.

A simple posture I often begin class with is called Mountain pose. To do Mountain pose begin standing with your feet shoulder width a part. Keep your spine straight, tuck your pelvis under and tighten your upper thigh muscles. Close your eyes and inhale a deep breath in through your nose. As you inhale imagine the breath going to the top of your head. Exhale out through your nose with your mouth closed. As you exhale imagine the breath sinking to your toes. As the breath sinks to your toes imagine all the tension of your day exiting your body sinking into the ground.

The same breathing principles apply with each posture. For example, in the posture “Forward Fold” you begin standing. Bend over and reach your hands towards the floor. Bend your knees as much as you need to touch the ground then straighten your legs as much as possible. In this posture, focus on releasing the tension in the back of your legs through your breath. Close your eyes and with each exhale imagine the back of your legs lengthening and the tension leaving your body.

The simple act of deep yoga breathing relieves tension and anxiety in your body, evokes mental clarity, balance, and a sense of inner peace. At the end of a good yoga session you will leave feeling relaxed with a deeper awareness that when you feel tense or anxious all you need to do is breathe.

Sara Holliday is licensed marriage-family therapist, certified personal trainer, life and fitness coach and proud mom of two boys Kaden 2 and Ty 5. For more info visit: www.fitbysara.com

Summer is in full swing and you may feel like it’s too late to tone up and look good in your bathing suit, but now is the perfect time to get in shape and feel and look great for the rest of your summer. If you live near the beach, have fun while you tone from head to toe! The sand adds resistance for a more challenging workout. However, if you’re far from the beach, you can do these exercises anywhere, including in your own home. Try these simple moves to tone up and be beach body ready in no time!

“Sandy Lunges”: Standing place your right foot approximately 3-4 feet in front of your left. Bend both knees so your knees make 90 degree angles. Make sure your right knee is directly above your right ankle. Never allow your knee to go beyond your toe. Keep your shoulders up and your hips forward. Come back to stand and repeat on the left leg. Alternate lunges 15-20 reps each leg. Benefits: Tones thighs and buttocks.

“Wave Runner”: 10 feet from the edge of the water jog up to the edge of the water then jog backwards. Repeat for 5-10 min. Benefits: Calorie burner, tones and defines thighs, buttocks, and calves.

“Overhead Ball Throws”: Hold a beach ball (or any mid-sized ball) with your arms straight and directly over your head. Bend your elbows so the ball is behind your head and throw the ball “overhead” to your partner. Repeat 20-30 reps. Benefits: Tones back of your arms (triceps) and shoulders.

“Ab-solutely Abs: Sit on the sand with your knees together and slightly bent. Hold onto your beach ball and lean back until you feel your abdominal muscles working. Next twist to the right and repeat for 8-10 reps then switch and repeat on the left. Work up to 2-3 sets of 8-10 reps each. Benefits: Tones and firms your abdominals and waist (obliques).

Sara Holliday MFT, CPT is a licensed marriage and family therapist, certified personal trainer, wife and mother of two boys, Kaden 2 and Ty 5. For more info about her national Total Body Coaching Programs visit: www.fitbysara.com.

We all underestimate the power of walking, and if you’re anything like us in California, we seem to do anything but walk, even if the destination is less than a mile away.

Yes, it’s pretty sad that we leave everything to the last minute and then are forced to get in the car to drive the kids to school when it could be walked in less than 10 minutes.

Can you imagine overall how many calories you would burn by aiming to walk up to 10,000 steps a day?

According to an analysis of nine studies appearing in the Annals of Family Medicine, people who participated in a pedometer-walking program expect to lose even more weight than non-pedometer walking program even without changing their diet.

Those who wore a pedometer increased their daily distance by one mile walking on average of two miles a day at a pace of 3 miles an hour. This resulted to 0.11 pound per week by being active for an extra 20-40 minutes a day. Not bad for just taking some precious steps, is it?

Pedometers are really inexpensive and an essential tool in weight loss, especially if you don’t have time to exercise. Use your daily activities for valuable calorie burn and reap the rewards of easy weight loss.

First, wear you pedometer for a day and measure what your regular activity is, then try to increase this by 10 percent and gradually increase over the next few weeks. Your goal is 10,000 steps and above.

Tips to add more walking to your day

1. Walk around your block a few times before or after dinner to relax and prepare your body for wind down time with family.

2. Take weekend walks with your kids or partner. Go and visit the great outdoors. Hiking is an incredible workout.

3. Walk your kids to school or take your dog for an extra walk. I’m sure he’ll be thankful for it.

4. Park your car further away from your destination. Yes, I know you have heard this a million times, yet you still don’t do it!

The chair is a great accessory for targeting you abs, hips and buns, especially if your balance needs a little help. The following exercises can be done at home or work in just a few minutes. All you need is yourself and a chair. It’s so simple!

Try and do these exercises at least two- three times a week for the best results.

Let’s go and tone our midsections!

1. Standing Oblique Curl
Reps 10-15 on each side
Muscles targeted: Obliques (waist), glutes and legs

A. Standing sideways to the chair with your outside hand behind your head and your feet turned out from the hips.

B. Exhale and extend the right leg to the side and side bend the torso towards the right leg. Inhale, draw the leg back to meet your supporting leg and return your torso back to an erect position.

Modification: Lower legs towards the floor

2. Froggies on the chair
Reps 10-15 times
Muscles targeted: Abs, inner thighs and quads.

A. Sitting on an incline, abs pulled in with your shoulder blades against the back of the chair and hands resting on the front corners of the seat. Knees are bent with legs turned out at the hips with feet in a small V position elevated off the floor.

B.Exhale, draw in your abs and extend the legs straight out to hip height, pulling your inner thighs together. Next, inhale and bend the knees back to start position.

Your chair is more than a place to park. It’s also a secret weapon for targeting your abs, hips and buns, and improving your balance. The following exercises can be done at home or work in just a few minutes. For best results, all you need is yourself, your trusty chair and the commitment to do it two to three times per week.

Let’s tone that midsection!

1. Froggies on the chair
Reps 10-15 times

Muscles targeted: Abs, inner thighs and quads.

Setup — Lean back so your shoulder blades press against the chair’s back. Tighten abs and rest hands on the front corners of the seat. Bend your knees with legs turned out at the hips so that your feet form a small V position and are elevated off the floor.

Action — Inhale. As you exhale, extend your legs straight out to hip height, pulling your inner thighs together. Next, inhale and bend the knees back to start position.

Modification — Lower legs towards the floor.

2. Standing Oblique Curl

Reps 10-15 on each side

Muscles targeted: Obliques (waist), glutes and legs

Setup — Stand beside the chair with your outside hand behind your head and your feet turned out from the hips.

Action — Inhale. As you exhale, extend the right leg to the side and side bend the torso towards the right leg. Inhale, draw the leg back to meet your supporting leg and return your torso back to an erect position. Repeat on the left side.

3. Standing Attitude

10 reps and 10 pulses

Muscles targeted: Glutes, hamstrings and abs for balance

Setup — Standing sideways, gently hold onto the chair for support. Turn the legs out at the hips feet in to a small V position.

Action — Transfer your weight onto the inside leg, bend the outside leg keeping the turn out in the hip. Lift the leg as far as you can go without hiking the hip whilst maintaining a bent leg position. Lower the leg and repeat for 10 reps adding little pulses for an extra butt burn.

4. Hip Flexor Stretch (Supported Crescent Pose in Yoga)

Muscles Targeted: Quads, hip flexors and abs for balance

Setup — Sit or stand sideways on the chair, bending your right leg and extending your left leg extended behind with hips facing square to the right side. For support, place your right hand on the chair and extend your left hand out in front of body at eye level.

Action — Hold the Stretch for 30 seconds to a minute. Repeat with opposite leg.

We have all heard the terrifying statistics on the American weight problem and the increase in childhood obesity. One of the most important gifts you can give your children is a lifelong love of being active. If we start now, show them exercise can be fun, being active will be a natural part of their life as they grow into adulthood.

Kids and parents today have access to some of the most amazing opportunities to give this gift to our children. How? By showing them that activity, sports and exercise are fun, not only for kids, but for the whole family. And there is a beautiful by-product: you will share these experiences with your family, increasing your family togetherness by spending this quality time with them. Here are 5 fantastic ways to love your family this summer by getting them active:

1. Family Bike Ride and Picnic – Go to your local parks and recreation center or website and find a nearby bike trail in a distance and level of difficulty to suit your family. Bring along plenty of water, a blanket and a backpack full of picnic foods. Stop along the way, relax in the grass and enjoy talking and eating with your family. Engage in bird watching, tree identification or the resounding silence of nature… just be together.

2. Start a New Sport/Hobby Together – Find a sport or activity that is new to all of you and learn it together. When kids see Mom and Dad trying their best to do something new, it inspires them to also do their best. You can laugh with each other as you share the struggles of learning. Some great sports/activity ideas that can include the whole family are martial arts, dance classes, tennis, ice skating, soccer, rollerblading and many others. The goal is to find something all of you can enjoy and learn together. There is nothing quite like the feeling of getting a ‘thumbs up’ from your own child when you’ve done something well!

3. Walk to Dinner – What? Walk to dinner? Why? Because its loads of fun and a margarita never tasted so crisp after you’ve walked a mile for it! Many neighborhoods are within walking distance of a restaurant or pizza parlor. Pick a lovely evening and set out early to walk to the restaurant. You will gain quality family time together as you talk during your walk as well as burn off those dessert calories before you even consume them!

4. Family Adventure Vacation Weekend – We are fortunate to live in a country full of thrilling places for an active adventure weekend. You are sure to be able to find a great place within a few hours of your home. If you find yourself with an open weekend, instead of spending it cleaning and doing yard work, try a fun, active mini-vacation for the whole family. Some great ideas that are within driving distance for a weekend adventure include:

• white-water rafting
• mountain biking
• hiking at any skill level
• horseback riding
• camping

You will love this quality family time together while getting out there and being active. And the kids will have a great adventure to report to their teachers on Monday!

5. Participate in a Charity Walk/Run Together – In most communities, we are fortunate to find a plethora of organized charity walks throughout the year. All you have to do is find one that is meaningful to you, register and show up. Not only will you have this time with your family and get some valuable exercise, but you will be demonstrating to your children the value of giving and supporting others.

Miracle pills and diets don’t work yet women spend thousands of dollars praying that a little miracle pill will burn off all their fat and leave them thin and happy in all areas of their life. There’s one big problem, nothing changes once they lose the weight. When women diet and deprive their bodies, they lose the weight and feel just as empty. They still have little passion with their husbands or partners and have no patience with their children. What’s been overlooked by all of the dieting gimmicks is one’s mindset. Until a women’s mindset is addressed she’ll continue yo-yo dieting and end up fatter and emptier after each attempt.

The solution to permanent weight loss does not entail “dieting” or “depriving”. It stems from the inside. A woman has to be in so much pain that she really wants to make a change, and she’s willing to take the steps towards getting back to her “ideal self”. Once she takes care of herself from the inside she will have permanent weight loss, more passion, and experience more joy.

10 Steps to Permanent Weight Loss

Step 1. The “Baby Steps”. This means doing things that make you feel good. These are the things that you stopped doing for one reason another, typically after having children. Examples of self care include taking a nice bubble bath, wearing clothes that fit your body vs. baggy frumpy sweats, putting on makeup, doing your hair, putting on soothing lotion.

Step 2. The “Ideal You”. Take out a picture from a time that you felt good and looked good. Put the picture in a place you’ll visit often (i.e. like the bathroom mirror). Every morning close your eyes and imagine that you look like that picture now.

Step 3. See “Your Ideal You Now”. Every night picture the “ideal you” from head to toe.

Step 4. Tell Yourself Positive Self Statements. When you wake up in the morning look at yourself and the picture and tell yourself “I AM FIT”, “I AM BEAUTIFUL”, “I AM TONED”. Repeat each statement 5 times, even if you don’t feel it. The more you say it the more you will start to feel it.

Step 5. Eat When You are Hungry vs. By The Number On The Clock. Learn to recognize your body’s hunger cues. Do you feel irritable? Is your tummy rumbling? When you are hungry fuel your body with nourishing foods, do not wait for a number on the clock to tell you when to eat! When you listen to your body, and eat when you’re hungry you’ll keep your blood sugar stable which means you’ll have more energy and a better mood, plus you won’t overeat.

Step 6. Food Emotion Journal. Journal as detailed as possible what you ate, how much water you drank, and whether you exercised. Also record how you felt that day. Notice the pattern of your emotional eating food habits on days when you are stressed or bored.

Step 7. Replace Behaviors. Once you recognize your emotional eating behavior patterns, replace them with positive behaviors such as calling a friend, reading a book, or going for a walk.

Step 8. Reframe Exercise as “Me Time”. The key is to find an activity that you enjoy doing. Instead of viewing exercise as something you have to do to keep from getting fat, view it as “me time”. It’s the one half hour to hour of time that you have to yourself.

Step 9. Exercise Statements. As you exercise repeat quietly or out load, “I have chosen to take care of me.” “I am valuable and I deserve to take care of me”.

Step 10. Repeat steps 1-9. Each of these steps will get imbedded in your subconscious. The more you take care of yourself, the more it will reflect on the outside. Weight loss will happen without deprivation. You will also experience an increase in confidence and self esteem, more passion with your husband or partner, and feel more love and experience more joy with your children.

We all need a little help to get motivated sometimes! Life is hard and we are tired at the end of the day. Who wants to work out? Well, we know we must so we can live a healthy life and look great! Here are some tips to help you keep you motivated!

Have a plan at all times.Try to schedule your workouts the day before or, better yet, the whole week. I know this is hard when you have a busy life, but without at least a loose plan you will find it difficult to be consistent, which can lead to failure.

Don’t procrastinate.
The earlier in the day that you work out, the more time you have throughout the day to focus on your family, work or yourself without constantly thinking, “I need to exercise.” We’ve all been there, putting off exercising until finally we’re too tired and can’t be bothered. I could kick myself for wasting so much time procrastinating! If you just do it, it’s over before you know it!

Focus on that fabulous post-sweat-session feeling.
Think of how good you’re going to feel after your workout and how much energy it will give you for the rest of the day. Remember you always finish a workout feeling better than you did when you started (and you can’t say that about many things in life). Repeat that to yourself when your motivation lags or energy wanes. This always gets me going as I know I will feel great and it’s done for the day.

Good things come in small packages.
There may be days when you can fit in only one six-minute segment’s worth of exercise. Go for it! Don’t blow it off because you think it’s not worth it. Everything adds up. It’s like tossing a small handful of change into a jar every night. In a few weeks and months, those little bits of money add up. The same is true for little bits of exercise. Every calorie burned and every fiber stimulated is getting you one step closer to your goal and the hot body that will be yours. Think of the big picture! Tiny steps will get you there.

Be patient.
I know how impatient you can be with yourself when you’re trying to slim down. You want it to happen as soon as possible and feel bummed out when it doesn’t. But from my experience, I know that the more you stay focused on the overall goal of total weight loss, the easier it is to accept that your abs aren’t turning fab as quickly as you’d like. Stick with a plan and the weight will come off.

Look on the bright side.
Celebrate your positive efforts and don’t get frustrated. When you feel like you’re not getting anywhere, take a look at an old photo or an old pair of pants that you were wearing at your heaviest. It’s empowering to see how much weight and how many inches you have lost.

Be realistic.
Remember, Rome wasn’t built in a day. Muscle weighs heavier than fat so stop looking at the scale and measure by your clothes. Numbers on the scale mean nothing I’d rather look good in clothes, wouldn’t you?

Stay optimistic.
Focus on what you do have and not what you don’t. We all have set backs, think of them as learning blocks to make you stronger to fight the next one.

Have a support system.
On your own, it’s too easy to get distracted when the going gets tough. Everyone needs a team of people to gently guide them through the highs and lows. It will also make you feel accountable to someone besides yourself. Tell your family, coworkers, and
close friends that you’re joining Team Mallett (see my web site for details). You may even find someone to join with you. The more people who are out there rooting for you, the more you will not want to disappoint them. Go tell the world!

Are you in the Raleigh/ Durham/ Chapel Hill area? Come support a wonderful cause and have fun with the whole family! The WonderGirl 5K & Fun Run celebrates the Girls on the Run organization and its commitment to helping make a difference in the lives of girls everywhere.

The WonderGirl 5K & Fun Run brings together the greater Triangle community to celebrate young girls along their journey to choosing healthy lifestyles
and adopting a strong sense of self.

Join the fun at the UNC Wellness Center at Meadowmont in Chapel Hill as we gather for the 6th Annual WonderGirl 5K & Fun Run on Saturday, April 19th at 9:00am. The event consists of 5K run/walk, 1 mile Fun Run and a 200 yard dash. After the race, please join participants and volunteers at our finish line festival. This year’s festivities will include free food, drinks, games, music, a silent auction, and more fun activities for the entire family! Proceeds from the silent auction and race will go towards Girls on the Run of the Triangle. To register for the run in support of Girls on the Run on April 19th- please visit www.gotrtriangle5k.org

Celebrating Girls on the Run
6th Annual WonderGirl 5K & Fun Run
Saturday, April 19, 2008
UNC Wellness Center at Meadowmont in Chapel Hill
www.gotrtriangle5k.org

Interested in what to and not to do in terms of exercise when you’re pregnant? The 10 Commandments of Pregnancy Exercise. Plus, Baby Celebration in LA, The Perfect Playhouse Design competition and lots of product reviews on the Clever Parents Weekly Blog Roundup.

News, Events and Competitions:

Moms Buzz: 10 Commandments of Pregnancy Exercise
For those busy moms who are expecting their first baby, second or other #, and love to and can exercise, here are 10 handful tenets worth warding.

Healthy Bump: Baby Celebration LA
Call your best friends or moms and plan to spend the entire day at Baby Celebration LA April 12 & 13, 2008! If you went to Baby Celebration LA last year you know that it is a truly magical experience! Guess what? It is even more exciting this year!

Coochicoos: The Perfect Playhouse Design Competition
10 Grain and coochicoos.com sponsor a kid’s design competition – “What’s your perfect playhouse?”

Product Reviews and Giveaways:

Boston Mamas: Food Fight
To serve the need for repeated mealtime tee changes with a dose of humor and sass, there’s food fight’s impressive menu of trendy onesies and tees for babies and kids.

MomFinds: The Best Time-Savers for New Moms
Your day is hectic enough, so we’ve rounded up a few of our favorite time-saving products to use with baby, at home and on-the-go to make life easier.

One Chic Mama: A Tutu for Your Tee
We review Tu for Tee’s adorable new spring collection – make sure you register to win one for your daughter!

The Nest Baby: DwellStudio Crib Set Giveaway
One lucky user will win a crib set of her choice from DwellStudio! Submit your best nursery decorating tip to be eligible.

The first thing you should do in the morning before getting out of bed is to stretch.
I love to do the following cross over back stretch which helps release tension in the lower spine accumulated through the weird positions we put ourselves in through our sleep. Also, if your family is anything like mine, we always end up having two kids in our bed and me sandwiched between them.

Perform the stretch every day and hold for 30 seconds. This will ease any awkward kinks that sleep can bring and place the spine in better alignment.

Reach and Lying Cross Over Stretch in Bed

Lie on your back and first reach your hands and feet in opposite direction. Hands reach to the top of the bed and the feet down toward the bottom of the bed. You will feel the spine elongate (a gentle traction of the spine). Hold a few seconds and take deep breaths.

Next, place your arms to the side of the body at shoulder height, palms facing downward. Bend the right knee toward your chest and gently hold on to the right knee with the left hand. Draw the right knee across the midline (left side) of the body and twist the torso to a point which feels comfortable. At the same time, turn your head to the opposite direction of the bent leg looking toward the right hand. Hold this lower spine stretch and gently breathe for about 30 seconds. Repeat on the other side.

Out of Bed

To get my kids going in the morning I sometimes play fun music to give them a little energy boost. Kids love to move their bodies, even first thing in the morning. It’s an instant pick-me-up!

Quick Stretches for Mom and kids

The following stretches stimulate the nervous system and open the many channels of the body – especially the main channel, the spine – so that energy can flow freely and reduce stress. Also, by taking deep breaths throughout, the stretches will increase oxygen uptake, gently awaking the body.

1. The Mermaid
Little girls love this! For the boys I call it The Merman.

Muscles Stretched: Obliques (waist), lower spine and hips.

Sitting tall with both knees bent to right side of body, resting on both sit bones. The right hand is resting on right ankle and the left hand is extended straight up to the sky level with your left shoulder.

Inhale and reach up and over to the right side (legs) and turn your focus toward the sky, opening the heart center (chest upwards). Hold this stretch for 30 seconds and repeat other side.

Keep equal weight on each butt cheek.

2. Butterfly Stretch.
Muscles stretched: inner thighs and hips.
Sit tall with your legs turned out at the hips, soles of the feet together and the knees pointing out to the sides of the room. Place hands on your shins with the elbows resting on the knees, gently placing pressure as you actively press the legs down to the floor. Also, hinge forward from the lower back extending the spine.

Lead forward with the breast bone and keep equal pressure on each sit bone.

3. Downward Dog (we call it the Elephant)
Muscles Stretched: Hamstrings, calves, lower and upper spine.
Hold up to 1 minute

Get on all fours placing your hands shoulder-width apart and knees under hips and toes curled pressing your heels in the floor.

Exhale, contract your abs and draw you shoulder blades down the back, extend and lengthen the spine and legs, reaching your hips toward the sky. Press your heels down to the floor and work toward reaching your chest towards your knees.

Pull your shoulders away from your ears by contracting the side of your back, slightly turn out you hands opening the chest

Now you’re all set for an energetic day with the kids!

Life is hectic and busy for all of us.

No matter where we work or what we do it can feel, at times, like a balancing act.

As a result, I thought that this time we’d break it all down into easy, bite sized portions.

Things that we can all do *starting today* but which wont take forever to read (I know. I can get verbose) or to understand.

The basics which we all may know but all need reminding of as well.

Tip #1: plan plan plan. we all know this one and yet so few of us make the time to do it.
pre-plan meals.
buy boxes of nonperishable foods (nuts? dried fruit? trail mix) and leave them in your car so that you never encounter that so-hungry-I-NEED-to hit-a-drive-through-for-fries.
set yourself up for success. PERIOD.

Tip #2: Breakfast should be your biggest and most important meal of your day. Youve fasted all night (hence the name) and your metabolism needs food to be revved back up! bottom line? Research shows that people who skip breakfast are more likely to be overweight. Eat a healthy breakfast (lean protein, carbs. fiber and good fat) but EAT one for sure.

Tip #3: Eat clean. People often ask me what this means and, essentially, Im suggesting you eat as close to nature as you can. it’s the old “have you ever seen a pop tart tree? no? then grab an apple instead” mindset.

Tip #4: Fiber Fiber Fiber. There are so many benefits to fiber. It will help you feel more full and keep you regular. Make it a point to read labels and see how much fiber is (or isnt!) in the foods you currently eat.

Tip #5: Slow down. Take the time when you are eating to truly ENJOY your food. Savor the taste and feeling of it in your mouth. It sounds silly—-but you really will find you consume less when you enjoy MORE.

Happy Healthy Eating!

ok.

Chances are you’re scratching your (non-bandanna clad) head & perhaps uttering a DUH or two.

Bear with me. I have some good news here.

For most of us the deterrent to working out isnt that we dont enjoy exercise. Even the most die-hard exercise resistant among us can thing of a workout she would enjoy if given the gift of time.
Hula hooping? Dancing? Yoga? In-line skating?

The list of options? ENDLESS.

The time we have to do it in? Usually not.

In fact the most cited reason for not working out is an inability to find a chunk of time in the day to dedicate to exercising.

Note the word: CHUNK OF TIME.

Please to refer back to the title.

Now? The good news. There is new evidence to support the fact that breaking up your workout into smaller pieces sprinkled through out your day really does give you the same results as one longer workout session.

And, as MizFit has certainly discovered, breaking up the workout can allow it to be more stress-reducing as you dont have TIME to begin fretting about all the other tasks/chores/jobs you “should” be doing at that very moment.

Try it out and see what you think.

Find ten or fifteen minutes in the morning, a few moments at lunchtime if you can, and ten or fifteen minutes at night before bed.

I dare you.

And I’ll bet you feel better along the way.

Wanna see MizFit in action? Swing by www.MizFitOnline.com for her Monday Facetime Video!

Yes pun intended. My personal tagline? At the core we’re all the same.

My new Clever Parents tagline? At the core we’re all just working to make it through our days with grace, some semblance of calm & as happy a family as possible.

By day Im a writer (mainly fitness and for children) and by night I blog about fitness at www.MizFitOnline.com

Here at Clever Parents I hope to both enlighten you with a few health & workout tidbits (most of which I learned the hard way and by doing things one hundred percent WRONG my first time around. Let me save you the time!) and to answer your questions.

Coming soon? 10 plus 10 plus 10 DOES Equal Thirty. Why breaking up your workout wont lessen your results and some ideas for squeezing in those short spurts of exercise during your day.

Also coming soon? You tell me! Email me your questions at MizFit08@yahoo.com and I’ll get started!