March 2010

Family Fitness Night

I love reading Helen Golden's blog: www.planningfamily.com/blog/authors/helen-golden/. Are you reading? Are you surviving her fitness challenge?  Many congrats to those of you who are!

I'm one of those folks who can benefit from the nutrition tips found in her recent post:  www.planningfamily.com/blog/planning-family-shape-up-challenge-week-7-fitness-assignment/. Um, yes, I've been guilty of scarfing down a candy bar (or two or three ).

When it comes to my own fitness routine, I struggle. This winter (seriously folks, wasn't spring to arrive on March 20th?!), I've especially been challenged with getting up and out as much as I should for some exercise. I admit that after a day spent running around, I find it easier to plop down on the couch than to pop up for a workout.

Last night, I decided it was time to give this indoor exercise stuff a try. I only know enough about exercise positions to be "dangerous" (another one of the reasons I love all of Helen's graphics!). I put on some music and started to lead my household (even the hubby was game) in a little, good-ole fashioned movement. We stretched. We jumped. We skipped. Best yet, we giggled like mad.

I turned up the tunes (U2 was my band of choice until the munchkin went running for the latest library rental - The Wiggles).

I admit I was having fun and noticed that I was actually breathing a bit harder.

When all was said and done, I felt great. No, it wasn't the kind of workout that left me sore for days or toned in minutes, but it was fun with the family.  I felt like we had done a little something that was good for all of us.

As good as the physical benefits are, I recognized the other positive outcomes on my child's development:
*Family time. Family time. Family time. (No TV. No TV. No TV.)
*Providing a safe, supportive opportunity for my child to explore physical movement (the best is a toddler's jumping jacks!).
*Giggling and lots of talking (language development) as well as support of emotional-social development (don't we all feel better after a little moving and grooving?).
*And, best yet, the kiddo slept great (so much for all my other blogs on how to get a good night's sleep!).

Family fitness. I think the hardest part is removing myself from the couch.

After that, it's all good.

Maybe every night should be a family fitness night.

I'll try again tomorrow.

And you?

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Grateful

Welcome back (insert "sigh" here). Even with the greatest and cutest of kids (I bet you have one too), sometimes I forget how amazing this journey is.

Like most mamas (and daddys too), I run through my week. From the moment I wake, I begin the marathon race called "the day." Where I am running to and why, sometimes I wonder. At times, it is fun. Other times, it is frustrating.  Sometimes, the routine grows old and I grow weary.

The day often begins with the siren coming from my little one's room. It's either a mournful whine signaling she is awake or sometimes the happy "conversation" between her, Diego and Dora. There is no need for an alarm clock in our house. If it isn't the munchkin, the two labs will make sure we're awake to put food in their bowls at 5:15am.

Stumbling through the house not quite awake, I fumble to make breakfast. Sometimes it is a four-course meal as I work to find the food that she is wanting that moment. I know most parenting experts would say don't do that, but I don't really care. I like to see her feeling good from a morning meal and am willing to turn things upside down to make that happen.

We read. We potty. I shower. 

I try to get dressed in matching clothes and then I attempt to get out the door (hopefully early enough to stop for coffee). Then, it's into the office to shuffle paperwork. The workday ends and I run to get my girl.

We go home. We play. We eat dinner. We bathe. We read. And then it is time for rest.

We'll repeat this routine until the weekend. The weekend is where we find freedom from the daily grind. We find freedom from the routine that dictates our week.

Sometimes it gets me down. It gets old. Then there is the sharp reminder of how grateful I should be for this "dullness" in my life.

Today it came from a phone call from a parent. Their teenager is sick. There was the unexpected hospitalization nearly a month ago. Today, dad called following another doctor's appointment. There are more appointments ahead. The child may or may not be well enough to return to their "normal" activities.

It's the stuff that shakes me to my core. It's the stuff that reminds me how amazing daily developments and routines really are.

Can you imagine how much this father wants to return to his daily grind? Can you imagine how much he wants to return to the dullness that was their routine? He wants to be the chauffeur that has to get his little girl here and there. He wants to go into the office and just focus on his job.

It makes me quake when these things happen. It makes me grateful for the life I have.

As parents, there's only so much we can control in our chid's lives. There's only so much we can control about their development.

Signed,
Grateful for Today

How about you?

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International Supper Club For Kids

The International Supper Club for Kids. Don't Google it. My husband made it up.

When it comes to parenting, there are many things I love. I don't have to tell you about them, chances are you love them too. However, there are some things I admit I miss. These include grown-up dates and dinners at non-kid friendly restaurants. They'll both come back in time, but for now, my neighborhood friends and I have our International Supper Club for Kids.

Yes, they are little and may (okay, don't) know know the difference between Mexico and Germany, but why not start an international education now? Celebrating the diversity of the world is definitely one thing I want my kiddo to be hip to. Plus, I get to reap the benefits of this informal neighborhood club.

How does it work? It's pretty simple really.

Each month (ours happens to be the 4th Sunday at 4pm), 3 neighborhood families gather together for a playdate. With the benefits of a safe, supportive and social experience for our little ones and adult conversation for the rest of us, this playdate also became a great way to learn something new. So, we added in the element of celebrating one country each month.

We rotate hosting this playgroup. Whoever is the host family picks the country of focus. This "lucky" family also provides a main dish to share. The other families each contribute a side dish.

Each family approaches each dinner as they wish. In addition to good food, we've shared stories and pictures about India and danced to polka music with red/black/yellow streamers to celebrate Germany.

It's become a great way to introduce our children to new foods (and I've tasted some new ones too!) and even some new words from a different language.

It's become a fun way to celebrate and begin to educate the children about this great world we live in.

And, it's been a treat to enjoy adult conversation and good food in an environment that is appropriate for my child.

Kids are a great excuse to start something new.

What's your plan?

Buena Suerte!

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Tornadoes

Do you have a toddler in your life?

You know, one of those little, cute people who all of a sudden are "walking and talking machines?"

How does it happen?

Where does time go?

Development seems to happen in the blink of an eye.

And, now it's spring. It's definitely spring in our household. Why?

There's a swift wind that starts blowing in our house every morning. With the prancing of puppy feet, the house awakens and goes into full swing of showers, breakfast, reading, playing and getting packed for the day ahead.

The little one awake, the winds seem to pick up speed as she stumbles through the house, often blanket in tow. Spotting a book, a toy or the lid to a pan, our little tornado picks them up and whisks them away as she continues her path through the house.  It takes only minutes for each room to be declared a disaster zone.

Right behind her, I find myself doing more knee bends these days, running to replace these strewn items.

Then, I'm off again and so is she.

Toddlerhood and tornadoes are here.

What's the weather like at your house?

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Congratulations - Planning Family Shape Up Challenge

Congratulations to those of you who finished the Planning Family Shape Up Challenge. I am very proud of all your hard work and challenge you to continue living your new healthy lifestyle. If you are looking to continue with a custom exercise and/or nutrition plan, please email me at helen@pernax.com for more information. This service is available for a nominal fee.

What's Next?

Now that you have completed the Shape Up Challenge, it is time for you to submit your success stories to PlanningFamily.com. If you have (1) signed up on or before January 18, 2010, (2) submitted the Midterm Self Analysis form and (3) completed the 8 week Shape Up Challenge, please click here to fill out and submit the Shape Up Success Story form. You will need to submit the completed form no later than 11:59pm on Sunday, March 21, 2010 to be eligible for the Shape Up fitness prize package.

The Planning Family editorial team will select three winners who will win a Shape Up fitness prize package which includes:

	A 1-Year supply of Pernax Omega-3 (Babies Best Brain Food) - $540.00 Value
	A 30-Day Detox and Nutrition Kit from Isagenix - $327.00 Value
	IMX PIlates Resistance System allows you to train anywhere, anytime... No Exucses (DVD Included)! - $79.95 Value

The 3 winners will be contacted by Planning Family and will be announced on Monday, March 29, 2010.

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Sleep

Sleep. It sounds so simple. Yes, if you are a parent, sometimes it seems to be anything but simple.

Yes, I've written about this before: www.planningfamily.com/blog/sleeping-like-a-baby/. Seems like just when you get a few good nights of sleep in, you hit a bump in the road. Maybe it's a cold? Or teething? Or dreams? Or...or...or? Sometimes, it seems all you can do is offer up a best guess. Try something different. Try the same thing.

It's times like these, I like resources like the one I am about to share. It's an easy outline of things that should work. It's the kind of resource that makes me think this whole sleeping thing may not be rocket science. It's the kind of thing that makes me believe our house will be sleeping like a baby tonight.

Here's a few of the nuts & bolts of this article created by www.webmd.com/:

1. Spot sleepiness (i.e. eye-rubbing, yawning, etc.) and follow through when you notice your child is growing tired.

2. Don't wake a sleeping a baby.  If they are asleep in their carseat, simply - okay, may be harder than it sounds at times - un-do the carseat and take your munchkin inside. Or, you can be like a good friend of mine, and simply carry a good magazine or paper with you and enjoy the few extra minutes of solitude in the car with your kiddo.

3. Try to seperate nursing from naps. Nursing can be a beautiful, peaceful thing, both for you and your baby. The trouble may arise when baby will only go to sleep when nursing. Try to seperate these two items, if even by a story or a change of a diaper. In the long run, this will make for better sleep for all.

4. Set a routine. Babies and toddlers may not tell time, but they definitely like rhythms of routine. Routines provide cues to little ones of what is coming next. A consistent routine may just be the thing that is needed to get a munchkin to bed.

5. Don't rush in. This is the one I am totally guilty of. I hear a sneeze, hiccup, or any other noise and you'll find me bolting into my munchkin's room. Unfortunately, many times as soon as she sees my face, it's "bye-bye bed" and "hello mama" - regardless if she is ready to awake or not. I'll work on this one...how about you?

Check out the full article/slideshow...there's some good stuff: www.webmd.com/parenting/baby/sleep-10/slideshow-naps.

How are you sleeping these days? What is working for you and your family?

Zzzzzzzzzz....

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Surviving The Doctor's Visit

Coffee. Chocolate. List of questions. List of answers. Breathe deep.

Okay, I'm ready. Tomorrow is check-up day for the munchkin. I don't know why I get so worked up. It's that "crazy mama/want everything to be grand/is everything okay?" syndrome. Do you have it too?

Don't worry, I put on a good game face. To her, there's nothing going on here. I've mentioned it a time or two (she's the kind of kiddo that likes to know where we're off to next...though I also have friends who would never mention it to their toddler - they simply find no need and their kiddo does just fine). I haven't let on to the details though (i.e. the shot).

So, what's one to do? Is there a way to prepare your toddler for a trip to the doctor's? When they are sick, it seems easier. At those times, they could care less. They just don't feel well.

Routine check-ups, however, sometimes seem to breed fear. It's going someplace different. It's a face (the doctor) that they don't (hopefully) see often. It's the idea of being weighed and measured and touched by a stranger (come to think of it, I don't like that at all either).

Well, I've been gearing up and I think we are ready to go. How?

1. Books. Books are such an awesome resource for introducing the unfamiliar. There's stories (both fiction and non-fiction) for talking about the experiences that may occur at the doctor's. Here's one of my little girl's current favorites: www.amazon.com/Say-Ahhh-Dora-Doctor-Explorer/dp/1416954309/ref=sr_1_1.

2. Play doctor's kit + favorite stuffed toy = something similiar for the munchkin to play with and help her understand the tools the doctor may use.

3. Reward. Yes, sometimes it's about the good surprises. My doctor's office happens to have stickers and I'm touting that there is a sticker at the end of this adventure. She's little and she's happy about this.

4. And, last but not least, mama will stay calm and composed. Coffee. Chocolate (while she's not watching, of course!). Repeat.

We'll survive. How about you?

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Planning Family Shape Up Challenge – Week 8 Fitness Assignment

I'm not going to cry, I'm not going to cry :) Well done. You made it thru the 8-week Planning Family Shape Up Challenge! I ask only one thing, make this the beginning and not the end of your fitness journey.

The information that I've shared with you is only a guide and it's now up to you when you workout and when you take your rest days - other commitments and the way you feel should be taken into consideration. Learning to listen to your body is a cornerstone of training intelligently so that your exercise journey will be healthy and progressive... Long Term!

Mission Possible Assignment:

Monday
Complete Planning Family Shape Up Challenge gym or home workout

Tuesday
Do 30-40 minutes of cardiovascular work. Try to build some level of interval training into each session by raising and lowering your intensity during your 30+ minute workout. Make sure the last few minutes are performed at a high intensity, followed by a five to ten minute cool-down.

Wednesday
Repeat Monday's assignment.

Thursday
Rest day, or Yoga/Pilates, or some other mind-body exercise class.

Friday
Repeat Tuesday's assignment, or again...try a high intensity cardio class such as spin or Zumba (which is tons of fun!)

Saturday
Repeat Monday's assignment or see if you can do a ‘boot camp' or sports conditioning class. Try something different and mix it up.

Sunday
Rest day

PLEASE don't stop enjoying your new healthy lifestyle just because this is the end of The Planning Family Shape Up Challenge. As always if you have any questions about developing your workouts further, please post them on the Planning Family Fitness discussion board on Facebook:

As you move forward with your health and nutrition, please do remember the K.I.S.S principal and ping me on the boards if you get stuck.

Keep It Simple Silly: It happens over and over again, people fail to follow the KISS system in their approach to fitness, nutrition, or supplements. In fact I find people seem to gravitate toward adding complexity to their approach when it comes to fitness and/or losing weight.

It's no coincidence then that it's the people who choose the most complex approach to their nutrition, supplements, and training who are always the most confused and least successful. They focus on, and subsequently worry about minutiae, which prevents them from seeing the big picture and making the type of progress that they could be making. This often leads to “paralysis by analysis.” The vast majority of people would have better results, not to mention less stress, if they simplified their approach to losing weight and attaining their fitness goals. Keep It Simple Silly.

Yours in health –

Coach Helen

What's Next?
Next Monday, you will need to submit your success stories to PlanningFamily.com. If you have (1) signed up on or before January 18, 2010, (2) submitted the Midterm Self Analysis form and (3) completed the 8 week Shape Up Challenge, you will want to go to Helen's Health, Fitness and Nutrition blog to fill out and submit the Shape Up Success Story form. You will need to submit the completed form no later than 11:59pm on Sunday, March 21, 2010 to be eligible for the Shape Up fitness prize package.

The 3 winners of the Planning Family Shape Up Challenge will be announced on Monday, March 29, 2010.

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Time to Play

I may have been wrong about this whole "spring has sprung thing." Here in Cleveland, we welcomed March with a good foot (yes, FOOT) of new snow. It's beautiful and it made for a fun 20 minutes outside and a few good pics.

The question became what to do with the rest of the day. How are you spending your wintry days? Any good ideas for keeping your munchkin busy?

It's times like these that I am thankful for the playroom.

As soon (literally, as soon) as I found out I was expecting, I went to work. The "nesting instinct" must have kicked into high gear. The guest room vanished in days. Out went the bed and the dresser. I'll welcome guests to the couch, I thought (yes, some hostess am I!). There were more important things. I needed a place to hang with my kid. I needed a place for their "stuff." I knew my newborn wouldn't dig it as much as I did, but I also knew that as soon as they arrived, there may not be the time to create the playroom I envisioned.

So, what's inside?

1. A safety mirror: www.discountschoolsupply.com/NewDSS/Product/ProductDetail.aspx. Mounted close to the floor, this little gem is a great centerpiece of the room. What's better than an infant/toddler's reflection in the mirror? Not much, especially when they squeal with glee at their own smile.

2. Easy clean-up rug. Why? Spit-up, pee...need I say more? Nah, you're a parent. You get it. Here's an example of some of the good stuff out there when it comes to rugs (I especially like the "Lifetime Anti-Bacterial Treatment"): www.discountschoolsupply.com/NewDSS/Product/ProductDetail.aspx

3. See-through bins or other easily accessed containers. Buying for babies is fun (which nearly every one of your friends and family are soon to show you).  Containers will not only minimize clutter, it will enable you to swap out toys ("ta-da, there's something new to play with!").

4. Things that will grow with baby. My playroom includes a magnetic dry-erase board. Here's a "posh" example: www.amazon.com/Magna-Visual-WOW-3648-Magnetic-Planning/dp/B0006VO34M/ref=sr_1_10.  As a toddler, I've introduced the magnetic letters to put on the board, but the markers are bound to be a great new thing when the munchkin gets old enough to realize the difference between coloring on this cool board vs. the walls.. I also added a large map of the world. The map is definitely more for me now, but I figure at some point it will be a great tool for exploring the possibilities ahead. Bonus: it was a cheap way to fill a lot of space on a wall with something educational and visually cool to look at.

What's in your playroom? Please share your ideas.

And, I 'm off...It's time to PLAY!

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Map

I'm on a "spring has sprung" kick. If you've been reading this blog, you've probably noticed.

Yesterday morning, I ventured into the woods for a hike. I enjoyed the adventures of climbing up and down hills in the woods. Before I knew it, I was hopelessly lost. I kept thinking I knew which direction I should go, but it just wasn't working out. Quite a metaphor for life at times too!

When I ask my toddler, "Whom do we ask for help when we don't know which way to go?", she screams "MAP!" (Some of you know exactly who I am talking about, and if you don't, chances are you will soon learn!). Anyhow, wouldn't that be great if it were true.

I sometimes wonder about the decisions I make for my child. Is this the right program? The right way to have her learn? Then, there's the even bigger decisions that affect our lives. You know, things like the right financial decision. The right career choice.  And, so on and so on and so on.

Sometimes doing the right thing for my child isn't clear. Sometimes doing the right thing doesn't seem easy. During these times, I wish I had a map to guide me.

An hour and a half later, I found my way out of the woods. I was quite relieved and even a bit giddy. Maybe it is a little fun to get lost sometimes.

Forget the map, I'll find my own way.

Our kids are all different. Even with all the books and information, sometimes we have to blaze our own trail.

Where are you with your child today? What decisions are you pondering? Where do you want to go?

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Planning Family Shape Up Challenge – Week 7 Fitness Assignment

I can't believe it, just two weeks left to go before you're on your own (although I'll be here for advice and support long term). I really hope you have enjoyed the Challenge and more importantly the results.

Quick Tips: Don't be misled by people who tell you that when it comes to resistance training you need to do a certain amount of reps for toned arms or that lifting heavy weights will bulk you up. The truth is, to get lean sculpted arms and legs you need to concentrate on intensity and form. Aim to lift a weight that makes you tired after eight to 10 reps. Try to skip the machines and use free weights or IMX, as this will force you to utilize your core and minor muscle groups.

Intensity is the key to burning fat, i.e. 30 minutes to one hour maximum during any training session, with little to no rest between sets.

Mission Possible Assignment:

Monday
Prepare yourself mentally before starting your Planning Family Shape Up Challenge workout at home or the gym.

Vision Quest: Think about what you want to achieve before you begin. Going thru the motions at this point is sort of cheating yourself and selling yourself short. 100% effort is what you need to bring to your training sessions. Having said that, always stop short of doing anything that causes extreme pain or discomfort, and remember that recovery is where growth and results come from.

Tuesday
40+ minutes of cardiovascular work of your choice. Remember, this doesn't have to be running or cycling. You can walk briskly and still get cardiovascular benefits, keep the interval training going.

Wednesday
Repeat Monday's assignment.

Thursday
Rest day

Friday
Repeat Tuesday's assignment.

Saturday
Repeat Monday's assignment.

Sunday
Rest day

Make Nutrition as Easy as 1-2-3...

1. Remember, foods are not necessarily good or bad. Select foods based on your complete eating patterns, not whether any individual food is "good" for you, or "bad" for you. Don't feel guilty if you love foods such as chocolate pie, chips, candy bars or ice cream. Eat them in moderation, and choose other foods that we've talked about over the last 6 weeks to provide the balance and variety that are vital to good health.


2. Make changes gradually. Just as there are no “bad” foods, there really aren't any "super foods" that will guarantee you a lifetime of complete health. Don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success, generally people will just bounce-back to old eating habits when they try to do too much, too soon. Begin to fix the excesses or fill in the deficiencies with modest changes that can add up to lifelong, positive eating habits. For instance, if you don't like the taste of skim milk, try low-fat or soy. Eventually you may find that soy or some other alternative fits the bill.


3. Know your personal diet pitfalls. To improve your eating habits, you first have to know the what, why, when, where and how of it all. So, begin by writing down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, fatty sauces or cheese? Rather than eliminating these foods all together, just cut back your portions (most Americans eat portions 3x to 4x larger than recommended). Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients. Remember, you're responsible for you, so take the time and add these three arrows to your nutrition quiver!

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Spring Has Sprung

March is here. I'm delighted to flip the page of the calendar from February. Where are you? I'm in Cleveland. Ohio, that is. It's been a cold, grey, snowy (did I mention COLD?) winter. I'm done with it and delighted that spring is literally right around the corner (officially March 20th). It's not that I'm afraid to bundle up and brave the cold. I'm just done with it.

There's only so many days to take a toddlin' tot to the mall to walk off their wiggles. I don't want to sanitize her (again) from head to toe after exploring the indoor kid park at our local fast food joint. I want to get outside. I want to run. I want to play. It's time. Are you in?

Spring is good for the mind, body and soul.  It's good for our kids too. There's definitely something to the fresh air, blue skies and - most of all - the opportunity to engage in large (gross) motor activities.

Like all skill development, gross motor development takes time and opportunities to practice and refine skill. These skills include pulling up (on furniture, tables, etc.), first steps, hopping and finally advanced skills like skipping and pedaling a tricycle. The outdoors is a wonderful place to practice and refine these skills. It can also be a ton of fun, both for you and your child.

Are you ready? As you head out, consider taking along some of these simple toys that will help your infant or toddler engage in, and extend, gross motor play:

*Balls. Think BIG, little, textured, etc. Balls are some of the best toys ever invented. Roll, toss, bounce, chase, kick...you name it, it's good for your munchkin and fun too. Use a laundry basket in lieu of a traditional basketball hoop. Toddlers will love the opportunity to toss balls in, then dump them out and do it all over again.

*Bubbles.  Infants are mezmerized. Toddlers giggle with joy. Encourage your child to reach for them, to chase them, to pop them. Next up, they will work on blowing their own.

*Toys for pushing or pulling. One of the favorites in our household is the bubble blowing kid mower. Just her size, as a toddler, she moved up and down the driveway pushing and pushing and pushing. Then, she would squeal with delight as bubbles flew into the air.

*Gross motor equipment (i.e small climber, slide, etc.). I refuse to buy anything for our yard as there are four different parks within walking distance of our house. However, if you are not so fortunate, think about a piece or two of play equipment that will encourage your child to climb over, under and/or through. As this type of equipment is often not inexpensive, think about equipment that will evolve and provide new opportunities for play  for your child (i.e. a simple slide may become a fun tent when covered with a sheet - this could be used during dramatic play as your child develops into a preschooler).

It's March. Gather up the stuff and head outside. See you there!

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