Stop, Drop and Stretch – Make Time to Recharge Your Body

Sometimes I think we take for granted how important rest and properly taking care of our bodies really is.  It’s a world of go go go go go go.  Even I am bad when it comes to slowing down and smelling the roses so to speak.  It took me until a few months after having my son Brodie to fully realize just how important stretching, relaxing and taking time to focus on realigning your body truly is.  There are so many ways to do this, whether it’s with a massage, yoga class, reading a good book or any other method you find that works for you.  The key is in listening to your body and what it needs.  For me, it’s a variety of those scattered throughout when I feel I need it most.

 

Yoga Class

Prior to giving birth to my son, I took exactly 2 yoga classes, that’s it, TWO.  It was at a time when I couldn’t understand why people would waste an hour of their time doing something so slow when you could be sweating it out at the gym.  It was a point in my life where I thought losing weight was ALL about how much time you spent working out and how little calories you put into your body.  But there are so many benefits to a yoga class: improve your flexibility, build muscle strength, increase your blood flow and boost your immunity to name just a few.  So go out and give it a try!  Unfortunately, my little man outgrew it but we LOVED the Mommy and Me Yoga class at Vega Vitality in Boston or try the 3 Week Yoga Retreat by Beachbody.

 

Massage

I believe this shouldn’t just be for those once a year moments anymore.  There are so many types of massage and places that now do membership options.  It’s not just for your high end spas anymore.  Go ahead and spoil yourself because the benefits of massage go so much deeper than you think.  Massages can help with anxiety, headaches, strains and injuries amongst the more common relieves of stress and muscle tension.  With places like Exhale Spa Back Bay, where you can buy monthly memberships and receive perks like heated tables, warm towel wraps for your neck and aromatherapy pillows for your eyes.

 

Foam Rolling

One of my favorites that I love to hate.  I feel like foam rollers only became more popular (for lack of a better word) over the last few years.  It’s strange at first but once you figure it out, your muscles will never feel the same again.  It gets more detailed than this but the main benefit to note with these is that they work to loosen up your muscles to help them be more effective during your workouts.

 

Chiropractor

If you are like me, you likely have never been to a chiropractor or wait to go until your back, hip, shoulder issues are so bad you have no choice.  I got myself in when, after having my son, my hips were so bad that I could barely sit down comfortably / without pain and had to do it awkwardly on my side.  The pain and discomfort started WELL before then (obviously) but it took it getting that bad for me to phone a friend for a recommendation.  Outside of the obvious benefits: relief of lower back and neck pain, sciatica, headaches, shoulder pain and more.

 

Give yourself a rest day

I was always one to go, go, go, go.  A day off from working out was like torture for me.  I couldn’t fathom why anyone would do that to themselves.  I think we often forget or don’t realize just how important having a “rest day” truly is for your body.  Rest Days are so important to: allow for tissue repair, replenish energy, prevent burnout, decrease your risk for injury and so much more!

Advertisements

Thursday Taste: Chicken with Feta

Ingredients
  • 1 cup nonfat plain yogurt
  • 4 cloves garlic, finely chopped
  • 3 Tbsp. chopped fresh oregano, divided use
  • 2 Tbsp. chopped fresh parsley, divided use
  • 1½ tsp. fresh lemon juice
  • 1 tsp. ground black pepper
  • 8 (4-oz. each) raw chicken breasts, boneless, skinless
  • 1 cup crumbled feta cheese (about 5 oz.)
  • 1 medium tomato, chopped
  • ½ cup canned artichoke hearts, packed in water, drained
  • ½ cup sun-dried tomatoes, chopped, reconstituted in hot water for 10
  • minutes, drained
  • Nonstick cooking spray
Instructions
  1. Combine yogurt, garlic, 2 Tbsp. oregano, 1 Tbsp. parsley, lemon juice, and pepper in a medium bowl; whisk to blend.
  2. Place chicken in a glass dish. Top with yogurt mixture. Marinate in the refrigerator, covered, turning once, for at least 1 hour and up to overnight.
  3. Preheat grill or broiler on high.
  4. Combine cheese, tomato, artichoke hearts, sun-dried tomatoes, remaining 1 Tbsp.oregano, and 1 remaining Tbsp. parsley in a large bowl; mix well. Set aside.
  5. Grill or broil chicken for 4 to 5 minutes on each side, or until no longer pink in the middle. Set aside.
  6. Heat oven 350° F.
  7. Place chicken on a baking pan lightly coated with spray. Top each piece with 1 rounded Tbsp. of cheese mixture. Bake for 5 to 8 minutes, or until the cheese is lightly browned.

 

 

Chicken Breast with Feta and Artichoke

Mommin’: My First Year

I was thinking this morning as I was about to rouse my 13-month old son from a nearly 14-hour sleep, wow I really wish my self of a year ago knew how much of a sleeper her son is going to be.  There are other things I would say to my self of a year ago so why not share them with my friends here.

The first two weeks are going to be hard . . like really HARD.  If you’re a new mom or adding to your tribe, big changes are about to happen.  Change always take time.  Remember your new little love has never been outside the womb so EVERYTHING is new to him/her.  Your little love is essentially used to doing whatever, whenever they wanted so it will take a little time to get used to eating and sleeping on any sort of schedule.  Even clothing is new.  Your body won’t feel like your body so make sure you’re prepared with a donut cushion, pads, tucks, nursing pads, “grannie panties” and more!  Don’t worry after a week or two you will so SOOO much better.  For the first two weeks, my little nugget slept virtually everywhere but his crib.  So make sure to have plenty of water, snacks and maybe a good book close by just in case he/she loves a mommy cuddle to sleep.

 

Be patient.  Your little love will go through so many phases that could last a day, a few days, a few weeks or more.  So don’t stress or fret.  Things will “get better”!  I realize that at the time it doesn’t feel like that but trust me.  Your little love is simply adjusting to the new world around them.  My bug was NOT a sleeper.  He sleep in tiny doses and only ever on me.  I thought please SLEEP little man.  Especially that stretch when he thought 3/4am was a perfectly acceptable hour to start your day.  Well by 8 weeks he was sleeping 8 hours a night and by 10 months it was 12 hours a night.  So know that things can change but they will be at the pace of your little human – not you.  Also, don’t be afraid to try new things.  I probably would have shared a room with my tiny human forever but at my husband’s nudge I finally moved back into our bedroom and my tiny human started sleeping “through the night”.

 

My least favorite phrase was “Every baby is different”.  Well, I still want your advice or to know what you did.  Come on mommas, I want any nugget of wisdom you have.  I know it may or may not work for my snuggle bunny but I’m willing to give it a try.   So read up, try new things, but in the end do what you feel is best for you and your bundle of joy.  I slept in the Brodie’s room for the first 8 weeks.  It worked for me but funny how the minute I moved out of his room and back into my own, he started sleeping 8 hours a night.  Coincidence . . . .

 

Remember in the end it’s all about what works for YOUR family and YOUR baby.

 

To make it more fun – here are my ABSOLUTE FAVORITE products from my tiny human’s first year.

 

Merlin Sleep Sack

We didn’t use this for reasons you probably think.  Brodie learned to roll-over fairly quickly but took his time learning to go back.  Well, that made sleeping a problem for him since he would roll over straight away and get freaked out when he woke up on his front not knowing how to get himself back over.  So until he figured it out on his own, we used the Merlin Suit to keep him from rolling over.  GENIUS!

 

Baby Bjorn / Ergo Baby

I am a HUGE fan of baby-wearing.  If you see my Instagram, you will know this fairly early on.  I think it’s an amazing feeling of having your little love all snugged into you and know he will eventually get too big for his momma to wear him like this.  I do think this is something you try out to figure what will work for you or even if you’ll like it yourself.  My sister loves wraps but I did not.  I found them awkward and annoying.  They just confused me to no end.  I do have both of these – the Baby Bjorn and an Ergo Baby.  I think the variety and the fact that they both wear different on my body so I like to alternate between the two so as not to put too much strain on the same body parts (i.e. – soldiers, hips, back).

 

Baby Einstein Jumparoo

I’m not lying when I say, this contraption has lasted the longest and is one of Brodie’s favorites.  You can change the settings so it grows with your little love.  There is so much going on that at first he/she can simply sit and play, learn to bounce or use their leg muscles and really go crazy.

 

Samsung Baby Monitor

Our decision to get a video monitor is one I have never had one regret over.  You can turn both the video and volume on or off.  You see we have a talker!  Sometimes he likes to talk in his sleep.  So times when you would think he was awake ready to start his day or wake from a nap, he’s actually still sleeping just chatting with his friends.  So this has been like gold dust to actually be able to see him while he sleeps.

Could You Work From Home?

I am a wife

I am a mother (both fur and human)
I am a strong woman
I am ambitious.  I am passionate.  I am driven.
I am a Stay At Home Mom
BUT
I am also a Work At Home Mom
When I always thought about what life would be like when my husband and I had kids, I just knew that I wanted to be a stay at home mom. That I wanted raise my tiny humans full-time.  It was something I was very passionate about.  But I also knew that I wanted to find a career that would allow for me to do this.  So, when I resigned from my typical corporate position and opened my own business I thought that was it.  BOY WAS I WRONG!  Owning your own brick and mortar shop is like having another child that takes over you 24/7.  It is so rewarding but so time consuming, stressful and draining at that same time.  So after deciding to close my shop I thought that was it until the little man is off to school.
Then I found Beachbody Coaching.  You can work as much or as little as you want.  You are your own boss but you have a team of amazing people that you work with.  You receive all the training you need to succeed.  Now, I’m able to work the times that are good for me and from anywhere my phone can go.
If you’re looking for a career change.
If you want to stay home with your babies while still making a paycheck.
If you are passionate, driven, with a love of health and fitness  (or want to learn more about health and fitness) then leave your email below and let’s chat!
Want a Sneak Peak into what Coaching is all about?? Join me on Sept 21st for a no obligation look into coaching to see if it’s right for YOU.

Thursday Taste: Triple Berry Sangria

I don’t know about you but summer is NOT over for me. It’s still sunshine and shorts in my household. If you’re anything like me, I think Sangria when I think about warm weather. But with the cool weather upon us, why not have yourself a healthier version of a red wine sangria.
 
At only 150 calories per serving – YOU ARE WELCOME! 🙂
 
Ingredients
– 1 Tbsp. water
– 2 Tbsp. dark honey (like buckwheat, avocado, or wildflower)
– ½ cup brandy (or cherry brandy)
– 1 cup fresh blueberries
– 1 cup fresh blackberries
– 1 cup sliced strawberries
– 1 (750-ml.) bottle pinot noir wine
– 6 small strawberries
– 6 fresh mint leaves
 
Instructions
– Combine water and honey in a small bowl. Microwave on high for 15 seconds; mix until well blended.
– Combine honey mixture, brandy, blueberries, blackberries, and sliced strawberries in a large pitcher; mix well.
– Add wine; mix well. Refrigerate for 2 hours.
– Evenly add sangria to eight glasses. Add a strawberry and mint leaf; serve immediately.

Thursday Taste: Bell Pepper Nachos

Football season is upon is and do you know what that means . . . . beers and nachos and sweatpants OH MY!

I’m here to tell you that you can still have those yummy nachos but in a healthier way.  Yeah!

Bell Pepper Nachos

This recipe makes 2 servings and they are less than 300 calories per serving.  Now that’s a WIN.

Ingredients
  • Nonstick cooking spray
  • ¼ medium onion, chopped
  • 8 oz. raw 93% lean ground turkey
  • 1 tsp. Taco Seasoning Blend (or packaged taco seasoning mix)
  • 
¼ cup water
1 medium yellow bell pepper, cut into 1-inch wide slices
  • 1 medium orange bell pepper, cut into 1-inch wide slices
  • 
¼ cup shredded sharp cheddar cheese
  • 1 medium jalapeño, seeds and veins removed, sliced (optional)
  • ½ cup pico de gallo (or fresh tomato salsa)
Instructions
  1. Preheat oven to 375° F.
  2. Heat medium saucepan over medium-high heat. Lightly coat with spray.
  3. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
  4. Add turkey; cook, stirring frequently, for 4 to 5 minutes, or until turkey is no longer pink.
  5. Add taco seasoning blend and water. Mix well; cook, stirring frequently, for 2 minutes, or until water evaporates.
  6. Arrange peppers in an oven-proof baking dish; top with turkey mixture and cheese.
  7. Bake for 5 to 8 minutes, or until cheese melts.
  8. Divide pepper mixture evenly between two serving plates. Top with jalapeños (if desired) and pico de gallo; serve immediately.

Perfectly Imperfect: Finding YOUR Balance Challenge Group

I am human. I am not perfect. I don’t eat salads 24/7/365. I don’t workout all day, everyday. I don’t judge you for your food choices. I will help you find YOUR balance in life. I will help YOU figure out what works for YOU. I will help you find your PERFECT BALACE to reach your goals. This challenge group isn’t about me, it’s about YOU and letting me help you.
___________________________________________________
Since college, I had always struggled with my weight. It was one diet and crazy fad after another. And believe me, I tried them ALL! I was the chronic “Monday Dieter”, i.e – I was constantly telling myself I’ll start Monday. Maybe I would eat well and workout during the week but the second the weekend hit, I went crazy, think children’s birthday party. I was always telling myself it was okay because my diet would start Monday.

Well, wouldn’t you know, that perfect Monday never came and for years my weight was a rollercoaster of highs and lows. I never could get it right . . until NOW!

Over the last year, I have spent time figuring out what works. Being able to live my life but in a healthier way.

**I have learned how to travel and vacation without gaining weight ** I have learned how to eat out and not lose sight of my goals ** I have learned how to have balance ** I have learned that I don’t need to spend hours at the gym to get in shape

YOU CAN STILL LIVE YOUR LIFE AND GET FIT!

Let me teach you –
• Meal planning made easy
• Simple, easy portion controlled nutrition
• No counting calories, no counting points
• Healthy swaps
• 30 min / day workouts
• Workouts you can do from ANYWHERE with wifi
• How to eat out and travel without ruining any progress you have made
• CRUSH YOUR GOALS!

Would you believe that in ONLY 4 weeks you could make serious changes?!

My goal is to teach you how to make a lifestyle change, not a crash diet!! I want to give you tools that will last a lifetime!!

>>WARNING<<
Side effect: you may get into the BEST SHAPE OF YOUR LIFE and feel AMAZING!!

30 days with me requires you to have 100% commitment & willingness to step out of your comfort zone and get down to business!

This group requires that I AM YOUR COACH & that you commit to a fitness program that we will decide on together, replace 1 meal a day with Shakeology and actively participate in the group online.

Are you ready to do this?!?!

Are you in??? Respond that you are going to the event, invite some friends & make sure to fill out the application below!!!

Complete the application below: http://bit.ly/29yhrRQ

I will be in contact with you in the next 24 hours with details.

NOTE: You cannot already be a coach or working with another coach!

https://www.facebook.com/events/1791290481128739/