Top 5 Fit Family tips

Top 5 Fit Family tips

Hello there, It’s Fit Family Friday!!

These are my top 5 tips to keeping my family on track with fitness and nutrition despite our busy schedules.

  • Plan it out! I write out my calander with must-do’s first, need to do’s next and want to do’s last. I must go to work, I need to take my son to football practice, and I want to get my hair done. If you plan out the big things, the little things fit in without guilt of neglecting other obligations.
  • Meal Prep! In some fasion or another; whether or not you spend a whole day or an hour a day, having healthy food on had to grab in a pinch is key. If you need suggestions, there is an earlier post on this topic.
  • Make fitness fun! If your kids want to do it, they will without a fight. If you dont have to fight them on it, you will not want to quit yourself. Dragging your kid kicking and screaming is no way to go for a hike or bike ride. Make it a challenge, a scavanger hunt or a game of tag and I promise tehy will not realize YOU are winning.
  • Give your kids a voice! none of us like to be told all the time what to do, how to do it, what to eat or what to wear. If you give your kids the choice of carrots or brocoli, they get to choose and you can be happy with eather choice. Even better, make cooking, prepping or shopping a family business. Empowerment can be a wonderful thing!
  • Limit screen time! This is two fold. Limiting screen time is obvious, they will need to use their brains to read a book or play a game; otherwise they will need to get off their booty’s. the other side of this, turning off the TV allows you to turn up the music. Studies have shown that having music on lightens your mood and makes you want to keep your feet moving. We have spent a lot of fun family time dancing, signing and playing our air instruments!

What Fit Family tips can you share?

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Do get caught in the trap!

Do get caught in the trap!

We can’t compare our third page news to our friends cover story.

We all have that friend that posts on social media every time they go to the bathroom, that is not the post we are talking about here. For the most part; social media posts are fun, our daily highlight, something to be proud of per say.
If you are having a rough day, or maybe just a day of getting all of the chores done so you can enjoy the rest of your week, and Suzy is at the beach with a fruity drink in her hand and ear buds in, you may feel a sense of jealousy. DONT! You may wish to switch places with Suzy today, but you have no idea what may be waiting for her at home or what she had to sacrifice to make one day at the beach happen for her.

If we struggle as adults to remember this, think about how hard it is for our children to see it. “Bobby’s” life is so perfect; he has Nike shoes and gets to stay out after the street lights come on. Maybe bobby has no parent at home to make sure he is home safe and they buy him expensive things out of guilt. Social media is an awesome things, but it is also a lot of smoke mirrors.

Your perception of another’s reality may not be their reality at all! Find freedom in allowing yourself some room for error and imperfection!

Do you do moderation??

When I think about a recent podcast I heard, it makes me think of my twins. The only thing they have in common is their birthday!

Most likely you will either identify with my son or my daughter, struggling to find similarity with the other. Let’s go back to Easter; each kid gets candy in the mail every year from my MIL (👊). My son will put it in his room, taking a piece periodically until I finally throw it away about 6 weeks later. It is not that he doesn’t like it, he just doesn’t always WANT it, or think about it being there. My daughter, in the other hand will eat every last piece before it gets to her room (if I’d let her) and then be puking with a migraine by bedtime.

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Addison, my daughter is a person that cannot do moderation, she simply needs to abstain from eating. My son however, can do moderation and that lifestyle works for him.

So why does knowing your habits matter? If you are an Abstainer, you cannot say “I’ll just have one chip,” and put the bag back for next weeks cheat or tomorrow’s lunch. The bag will haunt you all day, calling you from the pantry until you give in and eat it all. If you are a moderator, some diets may not be necessary for you because you can eat one slice of pizza with a large side salad and you’re pizza craving is satisfied.

So what am I? I am an abstainer to the max! My pantry has me on speed dial! Knowing this has given me a lot of ammunition for my meal plan. First of all, I don’t buy it! If it is in my house you can consider it eaten. Second, I have learned to LOVE interval fasting. For 4 hours a day, I do not need to live in moderation. If it is a food choice I allow in my diet, I can eat until full or satisfied within the time allowed. When my window is over, I’m done. Nothing else goes in my mouth. It is black and white, cut and dry!

So are you someone who can do moderation? I don’t consider it as a weakness to need to abstain, I am empowered in knowing that this is what it takes for me to make fit happen for me. If you want more information about interval fasting, I encourage you to google dr. Sara Soloman

I also talked more about my alternative to counting my macros on my periscope account @ mammawithmuscle if you would like to leat how I “keep it simple.”

 

I would love to hear about YOU! Take a second to fill out the form below and I will post the results of abstainers vs modifiers, super fun!

 

Skinny southwest sauce

This is my go to southwest sauce for burgers, fish tacos and cucumbers! All the flavor with a lot less calories and fat. 

1/2 cup nonfat Greek yogurt

Juice from 1 lime

2 tbsp cilantro

1 tsp chili powder

1/4 tsp cayenne pepper

1/4 tsp salt

1 garlic clove 
Mix it all together in a food processor or even by hand. Best served chilled. 

Try it out and let me know what you think.  

Happy Thursdate!

Hey mom’s, happy Thursdate!

I don’t usually have such a target audience, however today I am talking to the mama’s out there! When is the last time you went on a date with your son?

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As a mom, I feel like I owe it to my future daughter-in-law (I know he is only nine!) to teach my son a few things about being a good husband. Not to mention, I think he is a pretty cool kids that deserves my undivided attention from time to time.

Besides watching the interaction between his parents, a boy can learn a lot about relationshipimages and feelings by having a good relationship with his mom. I am totally ok with my son being a “mamma’s boy” as long as he can still do for himself. There is a difference between dependency and simply a desire to be around someone. I can tell you based on my own relationship with my husband, a relationship between a boy and his mom fundamentally effects how he feels about himself and how he expresses his feelings towards others.

So what can you do TODAY to spend some one-on-one time?

  • Read a book together at nap time
  • Go to the grocery store and leave everyone else at home with dad. (some of my favorite alone times with my kids are in the car, they can’t walk away and we are in close enough proximity to hold hands.)image
  • Play a board game in his room after everyone else has gone to bed.
  • Take a walk/bike ride
  • Chat while making dinner together
  • Go out for ice cream
  • Snuggle on the couch and watch a movie

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You don’t have to have a lot of money or even extra time to make the time you spend quality, you simply have to be intentional. Engage in conversation, be focused on him and show him that for that about of time he is your priority.

Fit Family Friday, Summer break edition

Fit Family Friday, Summer break edition

The bus drove down the street yesterday afternoon and we could hear the kids chanting, “no more days!” as they got closer to the house. They were so  excited to sleep in, relax and enjoy no routine.

If I do not plan activities for them, the “no structure” bliss will last about a week. So to prevent “I’m bored!” we are spending our first day of summer vacation making our weekly agenda and tracking charts!

My all time favorite, Our mile tracker. Last summer we did a bike for ice cream chart. This summer, wem are shooting for a 5k. So here is how it works; Have you ever played candy land? Picture the path that curves around the board, a variety of colors. We make the path without giving it any color and for every mile we run we color in a box. When the path is filled in we get our reward, to be decided by the kiddos.

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Also on the agenda for our first fit family friday, summer break edition, a trip to the library to sign up for our summer reading program. My older kids, 9, have their own library cards to teach them responsibility along with their reading over the summer. If your town has a summer program, they typically have a reward system in place making it easy for yuo to get them excited about it.

After we get back from the library, we will scower the internet for local vacation bible schools to attend. Morning programs work best for us, however evening events also take place for families that would that time slot.

New this year, we are making an empty scrap book. Labeled blank pages decorated and themed, just waiting for us to add the pictures! It will be like a visual bucket list for the whole family 🙂

So after all of this planning and signing up, behind the scenes, I have planned out our daily routine. Here is a glimpse of what I have planned out:

  • wake up by 8:30, breakfast
  • At the gym by 10 for a workout (kids conditioning)
  • lunch around noonimage
  • little girls down for a nap by 2, big kids quiet/study time.
  • Dinner around 5:30Little girls in by by 8, big kid/parent time
  • Big kids in bed by 9:00

Interval fasting, does time matter?

What do you hate most about dieting?

When I am counting calories, measuring my portion sizes or eliminating certain food I can get pretty crazy. All of that thought about food makes me want to eat food! I think I may have actually found something that works for me, despite my apprehension. Let me just say, I am not a dietician, nutritionist or a physician. I am only telling you what has proven to work for me.

No person is created equal, which means that no nutrition and eating plan will work the same for all. I have tried many eating styles, many of which work to achieve my goal at the time. I ate a paleo diet while pregnant and shortly after, I have done portion control diets that allow all types of foods, I have done a sugar detox.. you name it I have probably done it.

Two things I have learned about myself; strict elimination only makes me binge in the end, and if you give me a little wiggle room with my food I can talk myself into eating anything!

So what am I up to now?  I recently listened to a podcast about interval fasting. I have to say I was skeptical, in disbelief that I could actually do it, and anxious to try!

So let me break it down for you. Basically you calculate your macros, or for simplicity sake, the  calories you are allowed each day within each food group, and you eat them in a small window within a 24 hour period.

I have never done any of my own research, only studied how it has affected me. First of all, I can tell you the only down fall I have encountered is when there is a social function at a meal time. It is tricky to avoid eating when everyone around you is.

On to the positives! If you have ever dieted you may recall that you are never really full. Let me tell you, eating a days worth of food in 3 hours is sure to make you satisfied. Also, knowing that I am not eating until a certain time is cut and dry. No eating means no eating, not “I’ll have just one that leads to a whole bag.” It is amazing how much you eat without even realizing it. A bite here and a kids leftover there.

Moving past what I am not doing, lets talk about all the water I drink. I easily drink 7 shaker bottles of water each day. Most of the time when you think you are hungry you are actually thirsty anyway! I have also been a little more lenient with what I eat, allowing what I may have previously eliminated with other eating lifestyles. When I only have 3 hours to eat I can’t do that much damage right?!?

I know what you are thinking, how do you only eat 3 out of 24 hours? Let me just say I started with a 16 hour fast, eating 8 hours. I only did this a few days a week to adjust my mindset. I slowing added fasting hours and the number of days I would commit to doing it. I am currently up to 6 days a week of eating 3-4 hours, typically 4-8. The toughest part is stopping again once I start.

So what is my motivation? I can honestly say I have a flatter stomach now than I have in a long time. I have not changed my calorie intake, only my eating time. On the 7th day I still eat clean and stay within my macros, but I will occasionally indulge. With that being said, My recovery from a cheat day is a lot faster and easier with this eating style as well.  Also, I am a lot more productive during my fasting time because I am not distracted by food and meal breaks.

If you want all of the ins and outs of how and why this works, check out The Chalene Show’s podcast with Dr. Sara Soloman. She has done the research and explains perfectly the concept.

Like I said, this is not an eating style that would work for everyone. I am a personal trainer, however I have no official education in nutrition. Feel free to ask questions in the comments below! I would love to hear if you try it out as well.