Moms, Let’s Help Ourselves

We often forget that moms are individuals with a past and identity before having children. That moment when she finds out she’s pregnant, the focus immediately shifts from “me” to “we”, and that feeling only intensifies the older the child becomes. Therefore, in order to truly give something back to the moms in our lives, one must simply let her figure out how best she can renew herself. Everyone is different, the needs of one mom vary from one to another. One mom might need a night out with girlfriends, another a long hot bath and a good novel. The cure for what ails is bio-individual, but the need is undeniably there.

When I first became a mother, I was overwhelmed by the realization of that responsibility. Breastfeeding, tummy time, around the clock feedings and diaper changes all contributed to a culture shock I had mentally prepared for but not emotionally connected to yet. I felt extremely tired and the weight of responsibility was leveling. I had always been strong, but this new life as a mom required a higher, more intense level of resiliency I hadn’t acquired yet. I had to adapt, and I wasn’t sure how to do it. I was a fighting a losing battle against the tide, and I felt myself being pulled under.

It wasn’t until I had healed enough from giving birth and could workout, that I saw my first respite from the pull of the metaphorical undertow. The road became a lifeline to my former self to pull out of the constant drudgery of mundane daily tasks that motherhood requires. In the 30-60 minutes I was out on the pavement I felt lighter and lighter. Each step was a reclamation of my former self, and I breathed in the freedom I felt had escaped me. When I returned home, tired and exhilarated at the same time, I was at peace with my life again, and happy to dive into diaper changes, cuddling and even teething meltdowns.

Running and eventually yoga, weight lifting, and meditation, were the outlets I needed to be whole again–another mother may have a completely different set of requirements. I use myself as an example because it’s what I know for sure. What I also know without doubt is that as women, we are intrinsically selfless creatures. Sometimes we give so much of ourselves that the cup becomes empty, and that is where it becomes a matter of health.

Health is more than what is on our plates. It’s found in our relationships, our career, our connection with a higher power, and of course nutrition and exercise. It takes going inward to find out how we as mothers are doing in each of these categories, and then making the appropriate changes to make ourselves healthy and happy.

It may sound extreme at first for her to take 30-60 minutes for herself every single day, but if you think of the mother as the center of the home, it makes perfect sense to nurture her. The health and happiness of a home is almost always directly related to the sense of wellbeing of the mother. But no one can help a mother, she has to do the work and find what she needs to help herself. So mothers, do the internal work, and families support her. The result is a scenario where everyone wins, and the potential of every family member can be fully realized

A Month of Total Body Workouts

As part of my passion for holistic health and living a balanced life, I have unintentionally over the years, developed a sustainable workout routine that safely challenges and trains the entire body. My routine incorporates elements of weight-lifting, running, yoga, swimming, and HIIT (high intensity interval training) and the result is a strong and capable body that will serve you well into old age.

Below is my recipe for success for those of you who need some extra guidance and support, or others who are simply bored with their current routine and looking to add some fun dimension.

Please Note:

  • If you have health concerns, do not start this program before consulting a doctor.
  • Push through discomfort, but listen to your body to avoid injury.
  • 5×5 translates to 5 repetitions of 5.
  • Donkey Kicks and Fire Hydrants should be performed with a dumbbell tucked behind the knee.

The Breakdown

Every morning I wake before everyone else in my house, quietly sneak downstairs and complete 15-30 minutes of yoga and 5-10 minutes of meditation. I finish my practice with a few minutes of intention setting– focusing on how I want the day to flow, what I am grateful for, and what I’d like to manifest. This simple morning routine has drastically improved every aspect of my life.

Week 1:

Monday:  Run or Swim; Weighted Squats (5×5); Abs (100 Mountain Climbers, 60 Russian Twists, 100 Crunches, Plank); Pull-Ups (3 sets)

Tuesday: Weighted Squats (5×5); Leg Extensions (5×5); Hamstring Curls (5×5); Weight Press (5×5); 30 Fire Hydrants; 30 Donkey Kicks; Pull-Ups (3 sets)

Wednesday: Spin Class or Run; Abs (100 Crunches, 30 Bicycles, 30 Elbow to Knee Crunches, Plank); Pull-Ups (3 sets)

Thursday: Bench Press (5×5); Overhead Press (5×5); Dumbbell Curls (5×5); Tricep Dips (5×5); 30 Fire Hydrants; 30 Donkey Kicks; Pull-Ups (3 sets)

Friday: Rest Day

Saturday: Kettlebell workout (30-60 mins–YouTube) or Run; Abs (30 V-Ups, 30 Bicycles, 30 Russian Twists, Plank); Pull-Ups (3 sets)

Sunday: Restorative Yoga (1 Hour), Pull-Ups (3 sets)

Week 2:

Monday:  Run or Lap Swim; Weighted Squats (5×5); Abs (30 High Crunches, 30 Reverse Crunches, 30 Flutter Kicks, Planks), Pull-Ups (3 sets)

Tuesday: Weighted Squats (5×5); Leg Extensions (5×5); Hamstring Curls (5×5); Weight Press (5×5); 30 Fire Hydrants; 30 Donkey Kicks; Pull-Ups (3 sets)

Wednesday: Spin Class or Run, Weighted Squats (5×5), 30 Fire Hydrants; 30 Donkey Kicks; Pull-Ups (3 sets), Abs (5 min Plank–broken up)

Thursday: Weighted squats (5×5); Bench Press (5×5); Overhead Press (5×5); Landmine Press (5×5); Bent-over Row (5×5); 30 Fire Hydrants; 30 Donkey Kicks; Pull-Ups (3 sets)

Friday: Rest Day

Saturday: HIIT Class or Run; Pull-Ups (3 sets); 30 Fire Hydrants; 30 Donkey Kicks; Abs (100 crunches, 30 Russian Twists, 30 V-Ups)

Sunday: Restorative Yoga (1 Hour); Pull-Ups (3 sets)

Week 3:

Monday:  Run or Lap Swim; Weighted Squats (5×5); Abs (30 High Crunches, 30 Reverse Crunches, 50 Flutter Kicks, Plank), Pull-Ups (3 sets)

Tuesday: Weighted Squats (5×5); Leg Extensions (5×5); Hamstring Curls (5×5); Weight Press (5×5); 30 Fire Hydrants; 30 Donkey Kicks; Pull-Ups (3 sets)

Wednesday: Spin Class or Run, Abs (30 Plank dips, 100 Mountain Climbers, 30 Bicycles), Pull-Ups (3 sets)

Thursday: Bench Press (5×5); Overhead Press; Landmine Press (5×5); Bent-over Row (5×5); Pull-Ups (3 sets); Weighted Squats (5×5); Abs: (100 crunches, V-Up w/ Rotation, 30 Russian Twists, Plank)

Friday: Rest Day

Saturday: Circuit Training Class or Run, Pull-Ups (3 sets), Abs (5 min Plank–broken up)

Sunday: Restorative Yoga (1 Hour)

Week 4:

Monday:  Run or Lap Swim; Weighted Squats (5×5); Abs (100 Crunches, 30 Russian Twists, 30 Flutter Kicks, Plank); Pull-Ups (3 sets)

Tuesday: Weighted Squats (5×5); Leg Extensions (5×5); Hamstring Curls (5×5); Weight Press (5×5); 30 Fire Hydrants; 30 Donkey Kicks; Pistol Squats (5×5); Pull-Ups (3 sets)

Wednesday: Spin Class or Run, Weighted Squats (5×5); Abs (100 Crunches, 30 Bicycles, 30 Elbow to Knee Crunches, Plank), Pull-Ups (3 sets)

Thursday: Bench Press (5×5); Overhead Press (5×5); Landmine Press (5×5); Bent-over Row (5×5); Pull-Ups (3 sets); Weighted Squats (5×5); Abs: (100 Mountain Climbers, 30 Side Plank Dips, 30 Russian Twists, Plank)

Friday: Rest Day

Saturday: Kickboxing Class or Run, Pull-Ups (3 sets), Abs (100 Crunches, 30 Russian Twists, 30 V-Ups, Plank)

Sunday: Restorative Yoga (1 Hour)
Lastly, remember to have fun with your workouts–don’t view it as a punishment for what you ate the night before, rather as a celebration of what your body can do!

 

 

How to Transition Away from Processed Foods and Regain Alignment with a Weekend Juice Cleanse

It’s no secret that addiction to processed foods is a reality in this country. Unfortunately, that means skyrocketing rates of obesity and inflammation in children and adults, and all the heath problems that accompany those maladies. No one wants to feel sick and out of control, but so many simply don’t know how to combat it. It’s a systemic problem, but happily, it is also one that can be remedied with intentional action.

Though I don’t suffer from any health problems, I am acutely aware when my poor food choices negatively affect the way my body and mind feel. When I start feeling lethargic and unmotivated, and I know that my diet of processed foods is to blame. I follow a vegan diet, but even with that, there are still plenty of opportunities to eat poorly and feel unwell. Faced with this realization, I know the best way to regain mental, physical, and spiritual alignment is to eliminate food altogether and engage in the age-old process of a fast. Fasts are great for jump starting weight loss, healing the liver and gut, skyrocketing energy levels, and focusing the mind.

Rather than engage in a super strict water-only regime, I typically choose to do a simple weekend juice cleanse–sticking to mainly raw organic fruits and veggies. It’s incredibly important to drink copious amounts of water while fasting. I start each morning with a liter of filtered water, and this practice is especially important during a fast when you are cleansing out your system. It also helps subdue hunger pangs. I also don’t abstain from drinking black organic coffee. Fasting purists would say that one must forego all caffeine during a cleanse, but there is so much evidence showing the benefits of coffee on the liver and gut, so I choose to consume in moderation. Lastly, exercise and meditation are two crucial components of a fast. Without them, the effects are not as formative, and the results don’t last as long. Fasting, gentle exercise, and meditation is the trifecta of actions that create a substative shift and bring one back into alignment and true health.

Before I begin a fast, I make sure to stock my fridge with plenty of organic fruit and veggies. If you’re going to be consuming only liquid nutrients, you don’t want them to be sprayed with pesticides. Also, you are more likely to stick with the cleanse if you have everything you need, and don’t have to run to the store. Each day will consist of three to six 8oz juices, depending on how much you need and want, so stocking up beforehand is paramount. Lastly, I ensure that my family is aware I intend to fast so that everyone knows to be supportive.

I have found that as early as the first day with the first juice I feel a surge of energy, my mind is sharp and my mood is euphoric. I typically make extra so that I have the next batch ready and I limit the amount of times I have to clean the juicer. In addition to nutrition, gentle exercise is highly recommended to aid in the cleansing process. A 15 minute HIIT (high intensity interval training) workout and some gentle yoga is a great way to eliminate toxins and purge the digestive system. I typically don’t feel any different during the HIIT portion than I normally would while not fasting, and my yoga practice always feels great and restorative. I concentrate on moves that focus on my back and abdomen (spinal twists, bridge pose, cat/cow, etc.) to encourage the cleansing process along even more.

It’s after working out, that I’m usually greeted by my first real hunger pangs. I reconcile this discomfort with remembering why I chose to cleanse in the first place and taking some deep meditative breathes. Studies show that cravings tend to last around 30 seconds, so if I make it past that point, I know I will survive–resolve intact. A meditation practice that focuses on cleansing, refocusing, and realignment is the perfect accompaniment to a fast, and makes a longer lasting impact after completion.

As the hours pass I notice how sharp I feel–sounds and smells are heightened and yet my mind is relaxed. I can see why so many people from around the world use fasts as religious and spiritual aides: it doesn’t just clarify the body, but the mind as well.

The second day of the fast is usually harder than the first. The excitement has diminished slightly, hunger is ever-present, but you will wake feeling lighter, more rested, and assuredly alive. Typically by day two there is a weight loss of 1-4 pounds. Seeing this quantifiable change is often the motivation I need to reach the finish line.

Day two’s workout should consist of some gentle walking and/or yoga and meditation. These types of activities will help curb hunger tremendously, create a sense of well-being, and restore focus for the week ahead.

By the end of the fast, ( I usually eat a light dinner Sunday night) I have increased my energy levels, gained a stronger sense of self-control and focus, crushed prior addictions to processed foods (i.e. sugar and salt), and feel completely at peace. Fasting is truly an amazing tool for encouraging self-discipline and eliminating spiritual, mental, and physical misalignment.

 

A Letter to My Husband on Father’s Day

Dear Husband,

We met eight years ago in the most unlikely of places–Las Vegas. I observed this tall, dark, and handsome man talking to my friend, and something happened internally to me. Your face seemed familiar, your Southern accent drew me in, and the way you looked at me slowed down the constant chatter in my mind. You shook my soul in mere minutes, and I hadn’t even spoken a word to you yet. After I found the courage to approach you, we talked and didn’t stop talking until…

Read the rest where it’s been published on Red Tricycle.

 

Red Tricycle Articles

Guys I am so excited to share that Red Tricycle (basically my bible for all things motherhood), has published TWO of my articles on the realities of momlife. You can check them out here:

The Mommy Wars

Want to Try for a Water Birth? Here’s My Story and How I Did It.

Thanks for reading, and please share if they speak to you!

Love in Marriage When You Have Littles

 


When my husband, Sam, and I first got together our love was easy. We’d go to dinner, get drinks, or jump in the car on a whim and go camping for the weekend. We knew that when we had kids, things would change, but didn’t really dwell on it. I had co-workers tell me to wait at least five years after we married before having kids, so that we’d have our own time to enjoy each other and our freedom. Of course, me being me, I did the exact opposite and…

Read the rest of the article and more awesome mom-life related content where it’s been published on Red Tricycle.

 

How I Reset My Brain by Floating

The rapid pace of life we live today is not normal. My latest piece, published by mindfulness magazine elephant journal, describes a way to rest the brain and start anew from a place of clarity and calm. Find it here.