By Stacey Colino for Live Right Live Well

Not long ago, playing video games provided good exercise for kids’ thumbs — and not much else. Now, a new generation of more active video games, like Wii Sports, is changing all that. The big question on everyone’s mind: Can these new active video games help you, your spouse and your kids get (or stay) fit?

The answer is maybe. A study at the Mayo Clinic in Rochester, Minn., found that kids burn more than twice as many calories playing activity-promoting video games — such as Dance Dance Revolution (DDR) and EyeToy — than just sitting and watching TV. With DDR, you control the game by stepping on an electronic dance pad, while EyeToy uses a special camera to capture an image of the player in motion and literally inserts her into the onscreen Playstation action.

In a recent study at the University of Wisconsin-La Crosse, 24 volunteers (ages 12 to 25) played DDR at various intensities, then researchers examined their heart rate, VO2 max (a measure of maximum aerobic capacity) and caloric expenditure. It turns out that playing DDR in “difficult mode” produced results comparable to taking a high-impact aerobics class: Heart rates jumped to 76 percent of maximum and participants burned calories at a rate of 480 per hour, reports study leader John Porcari, Ph.D., professor of exercise and sport science at the University of Wisconsin-La Crosse. Playing DDR in “standard mode” was the calorie-burning equivalent of riding a bike 12 miles per hour.

Does this mean active video games are as good as regular exercise? “I see it as a supplement, not a substitute,” says Cedric Bryant, Ph.D., chief science officer for the American Council on Exercise. “These more active video games don’t get you moving to a degree that can serve as a substitute for the real thing.” However, others see it differently: “It isn’t a replacement for exercise — it is exercise,” Porcari says. “When you’re working that hard [as hard as people did playing DDR in difficult mode], your heart and lungs don’t know what you’re doing. They just know they’re working harder.”

Ultimately, experts agree that the best approach may be to aim for a combination of regular exercise and video exercise. To that end, your family could jog, bike, swim or play (real) tennis four days a week and play active video games twice a week. Or “you could do 30 minutes of formal exercise and 15 minutes of these [video games] most days of the week,” Bryant suggests. However you divvy it up, the key to getting the most from these active video games, says Bryant, is “to move as much as possible and move as much of your body as possible.”

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

By Daryn Eller for Live Right Live Well

Stiff joints, achy muscles, numb limbs — all familiar side effects of too much time spent parked in a chair. But did you know that sitting too much may actually shorten your life as well? That’s the conclusion of a surprising new study conducted by the American Cancer Society.

After tracking 123,000 people, researchers found that women who reported sitting more than six hours per day were 37 percent more likely to die prematurely than those who sat fewer than three hours a day — even if they got regular exercise. Men were 18 percent more likely to die early.

When participants reported sitting for long hours without engaging in a regular exercise routine, the results were even worse: Women and men who sat for six hours a day and didn’t work out were, respectively, 94 and 48 percent more likely to die early compared with those who sat fewer hours and were very physically active.

“Being active is beneficial — this we know from many years of research, not just from this study,” says lead researcher Alpa V. Patel, who is an epidemiologist with the American Cancer Society. “But our study also showed that being active combined with sitting less was better.” This may be because sitting has been shown to negatively affect cholesterol, triglycerides, blood pressure, leptin (the hormone that helps govern appetite) and other factors associated with obesity and cardiac disease.

So what do you do if you have a desk job or are otherwise stuck sitting in a chair for six or more hours per day? “For optimal health and longevity, adults should engage in at least 150 minutes of moderate to vigorous activity per week,” says Patel. That averages out to a minimum of 20 minutes a day. “Additionally, this study suggests that reducing time spent sitting will add additional benefit. Our study showed that less than three hours a day [of sitting] had the lowest risk.”

A few suggestions to get your daily dose of movement:

• Set an alarm on your computer that will remind you to stand up or walk around for a few minutes once every hour.
• Take a 20-minute midday stroll if you simply can’t get up every hour. It gets your blood flowing and counts toward your daily out-of-chair quota.
• Work standing up. Lore has it that Thomas Jefferson and Ernest Hemingway, among others, used a raised desk so they could stand while working.
• Skip interoffice phone and email. When you want to discuss something with a colleague at work, get up and walk to their desk instead.
• Use your feet instead of sitting in a car if you have to run an outside errand that’s within walking distance.
• Choose leisure activities that don’t involve sitting: Go to a bowling alley instead of a movie theater, a dance class rather than a concert, or a museum as opposed to a spectator sports arena.

Daryn Eller has written for O, Prevention, Health and Natural Health magazines. She lives in Venice, Calif.

By Densie Webb for Oral Care And Health Daily

It’s tempting to take shortcuts, especially when it comes to the first meal of the day. Instead of sloughing off breakfast, start off on the right food and set the tone for a healthier day — every day. Here’s how:

Stay Slim Mondays

Opting for fresh vegetables first thing in the morning ensures that you’ll be more likely to get in the recommended 2 1/2 cups of daily servings to stay fit and healthy.

Carrot Smoothie (2 servings)

• 2 cups carrot juice
• 1 tablespoon freshly squeezed lemon juice
• 1 cup vanilla yogurt

Pour all ingredients into a blender and blend until smoothie reaches desired consistency.

Tough Teeth Tuesdays

Combine the calcium cache of cheese with the phosphorus found in eggs, and you’ve served a wakeup call for strong bones and teeth.

Breakfast Quesadilla (2 servings)

• 2 eggs
• 1/2 cup and 2 tablespoons light jalapeno cheddar cheese
• Two 6-inch soft fat-free tortillas
• 1 tablespoon diced green pepper
• 1 tablespoon diced onion
• Nonstick cooking spray

1. In a skillet, use nonstick cooking spray and prepare eggs with green peppers, onions and 1/2 cup cheese. Flip once. Cook until done.
2. Heat tortillas in the microwave until warm, about 30 seconds.
3. Layer a tortilla, egg mixture and tortilla with cheese on top.
4. Cut into six pieces.

Heart Health Wednesdays

Eating oatmeal is a proven way to lower your cholesterol, but let’s face it: Pancakes sound much more tempting. Get the best of both.

Oatmeal Pancakes

• 2 cups pancake baking mix
• 1/2 cup old-fashioned oats
• 2 tablespoons packed brown sugar
• 1 1/4 cups low-fat milk
• 2 eggs
• Nonstick cooking spray

1. Grease griddle with cooking spray and heat to 375 F.
2. In medium bowl, use a spoon to stir all pancake ingredients until blended.
3. For each pancake, pour 1/4 cup batter onto hot griddle. Cook until edges are dry. Turn and cook other side until golden.

Brain Boost Thursdays

Blueberries pack a huge antioxidant punch to help keep your mind nimble.

Blueberry Waffle Sandwich (3 servings)

• 3 ounces low-fat cream cheese, softened
• 1 1/2 tablespoon confectioners’ sugar
• 6 whole-grain frozen waffles
• 3/4 cup fresh blueberries

1. In bowl, stir together cream cheese and confectioners’ sugar.
2. Heat waffles in toaster.
3. Spread cream cheese mixture on waffles.
4. Spoon blueberries over cream cheese on three slices.
5. Cover with remaining slices.
6. Cut each “waffle sandwich” in half.

Protein Punch Fridays

A high-protein breakfast will keep your hunger at bay throughout the morning.  Stay satisfied without the saturated fat with this tasty option.

Sweet Greek Breakfast (1 serving)

• 6 ounces Greek yogurt
• 1 ounce raw walnuts, chopped
• 1 medium apple, chopped
• 1 handful raisins
• 1 tablespoon honey

Stir together all ingredients in a bowl and enjoy!

Densie Webb is
a Texas-based registered dietitian and writer. She co-wrote The Dish: On Eating Healthy and Being Fabulous.

Several weeks ago I was contacted by a writer for Mom it Forward and asked if I would be willing to interview for the segment,  Moms Making A Difference.  I wasn’t sure what qualified me to be lumped into the same category as the many admirable women who’d been featured prior to me, but I was flattered and agreed to the interview.

On the day of my interview, I had a huge smile on my face as I realized the direction the interview was going to move in. I didn’t blog very much last summer because I was too busy living unplugged. We had such an amazing summer traveling, hiking, biking, and being outside together. We don’t even have cable television anymore. Thanks to Mom it Forward, I now have pretty darn good documentation of what the best summer of my entire life was like!

Click here to read my story, The Bantering Blonde Unplugs

This week MomActive welcomes guest blogger, Becca. A diagnosis of spinal stenosis and degenerative disc disease has posed a number of challenges but has not stopped this active mom of two from being an excellent example of healthy living for her family, and an inspiration for us all! Becca hopes that by sharing her story she can help others who might be suffering from similar symptoms.

Earlier this year, I was diagnosed with a degenerative spinal defect. I was having some strange lower back pain and went to get it checked out. The pain was almost like that of an epidural, if you can relate to that. It wasn’t a muscle pain, but almost in my bones.

The defect? Ok, I lied. There are two. Spinal stenosis and degenerative disc disease. Lucky me. It was the same thing that my Grandmother was diagnosed with. She died a few years ago after being bedridden for the last 3 years of her life, in constant pain because the bones in her spine were brittle and lacked cushioning between the discs.
Also, my father was diagnosed with the same defect a few years ago and suffers from the same excruciating pain that my grandmother did.
It’s genetic, I guess. The bad part? Grandma and Dad were diagnosed in their mid-50′s. I am 32.
I was referred to an amazing bone and joint doctor, one of the best in the state, who explained to me that my age and the fact that I am active should keep me from ending up in a wheelchair… as long as I keep moving.

Last year, I was kickboxing, turbo jamming, and running in 5k’s left and right. I even joined a women’s soccer team… well, until I fractured both of my feet in a game. But that’s a story for later. Last year I felt better than I ever had, and I was showing my boys how to be healthy by example.

This year? Spinal defect. New game, new rules.

At 32, I had no idea how to react when my body told me no. I pushed. It pushed back.

One day during the summer, I ran 3 miles. That night I paid dearly. Last year, 3 miles was ok. This year, it laid me out on the couch. I didn’t understand how, in the span of 6 months, I was no longer able to run 3 miles or finish a Turbo Jam video without taking advantage of the “modified” workouts. I was embarrassed and thought my family would think I was milking this thing for all it was worth.

Not exercising? Not an option. I exercise for stress relief, fresh air, and a healthy body. I now have an amazing physical therapist who helps me maximize my workouts and feel the best that I can.
These are my new rules:

1. Listen to your doctor. Take notes, listen to what he or she says, and ask a lot of questions. A few days after the appointment when everything settles in, don’t be afraid to call and ask more questions.

2. Find a physical therapist. I underestimated what physical therapists do. They help you strengthen the muscles around your weak areas to reduce injury, while slowly building up muscles in the injured area. My PTs provided me with exercises that, on the service, seem elementary… until I do them. I woke up last weekend in a lot of pain and exercised for 10 minutes using the “bad day exercise” sheet I was given. Not only did I feel better afterwards, but the next day the muscles I worked were fatigued. Seriously – if you could have seen how easy these exercises were, you would have laughed. But they targeted exactly the right muscle groups.

3. Exercise isn’t everything. Health, wellness, nutrition, and exercise all work together on a daily basis. If you wake up and change into your workout gear only to discover that you can’t bend down to tie your shoes, maybe today is the day to do some strengthening exercises or yoga. I make up for those days in other areas. I make an effort to eat less calories to balance out the lack of cardio. Exercise isn’t the goal; feeling good and being healthy are the goals.

4. {Responsibly} Test the waters. I can run 2 miles without having to ice my back. I know this because I ran 3 and it was too much for my spine. So I ran 2 1/2 a few times, and it was still too much. 2 miles? I feel accomplished, and my spine doesn’t yell at me. I could have easily decided that running wasn’t for me after the 3 miler, but… (see #5)

5. Don’t stop moving. The day you decide to give up and stay on the couch is the day you have lost. If your legs hurt, lift some light arm weights. If your arms hurt, do a few leg lifts. Do something. Try something different (the game has changed, you know). Do what you can.

*Becca is a mother of three boys (ages 6, 10, and 35), and a part time speech therapist. She enjoys two mile runs, modified Turbo Jam workouts, reading books, and eating M&Ms. You can find her personal blog at  OurCrazyBoys.com.

This weeks featured Active Mom, Chelsea shares tips for getting moving and staying motivated!

It is hard to get moving. This is especially true for busy moms. But guess what? It is even harder to keep moving.

About a year and a half ago, I needed something. I am a busy, working, tired wife and mom to two young children. My sister and some of her friends were talking about the running that they do, and invited me to join them. I was not a runner and had never been a runner. But I went and, over time, have fallen in love with running.

That being said, running is hard for me. I am not all that good at it, I don’t have time to do it as often as I’d like, and I tend to be very hard on myself when I don’t run as far or as fast as I’d like to. There have been times when I thought that maybe it was just too hard. Maybe I should just stop trying to be a runner. But, you know what? The feeling I get from it FAR outweighs the struggle. While running last week, I reflected on things that I have learned that keep me running and active. Today, I’d like to share those things with you.
1. Find your support group. This doesn’t have to mean a group of people that you actually, physically run with. It’s easier to run with a partner, but it can be tough (think: impossible) to schedule time when two or more people are available and ready to go on a regular basis. What it does mean is a group of people who know your plans and your goals. If you want to do a 5k in 3 months, tell your friends and ask them to check in with you each week about your progress. It’s easier to tie your shoes and get moving if you know you have someone else to answer to.
2. Buy some equipment. I’m not saying to spend a fortune, but buy a cute running outfit or perhaps an interval watch. Something that makes you look at feel like a runner. Call it motivation or call it guilt, that item could help nudge you out the door.
3. Start with what makes you feel successful. If you have never run before, please don’t hit the streets thinking you’ll run a quick 5 miles before heading out to work. Nothing will break your desire to be active like feeling unsuccessful. Start with promising to run one minute for every 3 that you walk, and work up from there. Set a realistic goal, based on either distance or time, and meet that goal no matter how many walking breaks you have to take.
4. Plan for realistic progress. Running, or any physical activity, is hard. It takes time to improve and, even then, it’s not always upward progress. Personally, I have been running for a year and a half. I have run two half marathons, many 10k’s and countless 5k’s. My time varies greatly, even from week to week. Some days I can’t run a full mile without walking. Improvement comes in the form of how you feel after running. It has to be ok for you to be slower today than you were last week.
5. Plan good routes. It is nice to have a couple of different running routes to choose from. I have one near my home, one between work and my kids’ daycare, and one that works well for nighttime (because it’s well lit and populated). When AT ALL possible, plan routes that don’t include many small loops. If you want to run 3 miles, try to find something that is 1.5 out and then back. It is so easy to turn your goal of 10 laps into 7… or 5… or “oh I’ve lost count so that must be good enough.” Having a physical location you have to get to and then back, or one large loop that you run once, makes it tougher to talk yourself out of it half way through.
6. Be ok with breaks. Plan your running intervals – for example 5 minutes running and 1 minute walking, and stick to them as much as you can. That being said, if you need more time, or an extra 30 seconds in the middle of a running interval… do it. It is better to take extra breaks and finish your goal distance (or time), than to give up, go home, and feel frustrated. Running should make you feel good about yourself, not stressed or unsuccessful.
7. Get others involved. As much as you can, get friends, colleagues, family involved in what you do. I have been called the “running instigator” of my school district due to getting people involved in running. It’s very hard to quit when people you have gotten involved are watching.
8. Give up perfect. See how this list is going to end on #8? That is not perfect. Neither are you, and definitely neither am I. If you goal is to win marathons, none of my advice applies. The rest of us? We need to keep our eyes on our prizes. For me, that includes physical fitness, emotional stability, and social aspects. What are your goals?
Running, or whatever physical activity you choose, needs to benefit your body, mind, and spirit. Keep these goals in mind, and stop being so hard on yourself. Just get out there and get (and keep) moving!

Chelsea blogs at VicariousChelsea.com . She commonly writes about running, but also about her family, her full time job in education and whatever else pops into her head. You can read more about her love/hate relationship with running HERE and a little bit about her latest half marathon HERE .

Nurture. As parents, when we think of the term “nurture”, it evokes a great sense of responsibility. We take our role as parents very seriously but, ironically, many of us stop short of nurturing the most important piece of our children’s growth. Ourselves.

For some parents, the question, “How do you nurture yourself?”, evokes feelings of guilt. There seems to be a disconnect in our minds between what it means to be a good parent and what it means to take care of ourselves. The fact is, a parent who takes time to nurture their own well-being not only has more to give, but sets the tone and example for how their children, and the family as a whole, will take care of themselves.

Are you nurturing your own sense of well-being? Or, are you so frazzled you have absolutely no idea where you would begin?

To help you get started, I’ve listed five simple things I do to nurture myself:

1. Schedule An Appointment with Yourself

Exercise is the most important piece of my sanity. The other day I was bemoaning a week’s worth of missed morning runs and yoga classes because of my crazy schedule.  When my husband asked why I didn’t just put a recurring appointment in my calendar, it occurred to me that if I schedule an appointment with myself each day, I would have to justify rescheduling or canceling it. Now when I look at my calendar I can decide where the priority is and, if I need to, I can reschedule my appointment with myself! Either way, that appointment is important and it deserves a place on my daily calendar.

2. Invest in A Really Great Water Bottle

A large percentage of the human body is made up of water, so it only makes sense that drinking water isn’t just good for you, but can make you feel pretty darn good. It might seem silly, but I have found that if I really like a water bottle I am more likely to keep it full and with me throughout the day. When you buy a water bottle consider things like the size, shape, and how the spout works.

3. Buy Fresh Flowers Once A week

I have to admit, my Scottish upbringing made this a hard one for me at first. On the surface, buying fresh cut flowers that will eventually die seems wasteful, but flowers make me smile. People who smile are happier and there is even a study that proves flowers can improve your emotional health. Whenever possible I buy the Star Gazer Lillies, their fragrance is so powerful that I can smell them the minute I walk in the door to my house, and that makes me smile…

4. Make Your Bed

It’s the simple things that impact us the most. No matter how chaotic the day gets, if you make your bed you have at least accomplished something! For whatever reason, I feel a sense of calm when the beds are made. In our house, breakfast is only served to those who have made their bed and have their shoes on.  For some people a clean sink, a clear desktop, or an orderly closet might take the place of a made bed. Whatever works for you, be consistent!

5. Always Have A Goal or Future Plan

Happiness. A sense of purpose. Motivation. Positivity. All of these things are bolstered when you have something to look forward to. Whether it is a fitness goal, a professional goal, or a planned vacation, make sure that you always have something to look forward to.

How do you nurture yourself?

This article was first published as Responsible Parents Model Healthy Self Care on Technorati.com

By Karen Asp for Live Right Live Well

With swimsuit season fast approaching, you’re looking for a quick way to shape up. The trouble is, motivation isn’t your strong suit. The solution? Sign up for a boot camp class. Although boot camps have been around for several years, they’re now hotter than ever. In fact, the American Council on Exercise lists boot camp classes among the top fitness trends in 2009. So what’s behind their popularity?

Mega Calorie-burn
For starters, there’s the calorie burn. Boot camp classes incorporate body-weight exercises and cardiovascular intervals, which can be intense, thus boosting the burn. Body-weight exercises might include push-ups, squats and sit-ups, while cardio intervals could entail jumping jacks, squat thrusts, step climbing and running, says Stacy Berman, a New York City-based trainer and founder of Stacy’s Boot camp, an outdoor boot camp program. Put them all together, and you end up burning mega calories — 400 calories in a 40-minute boot camp workout, according to a study from the University of Wisconsin-La Crosse. Do an hour long boot camp workout, and you could toast a whopping 600 calories.

In his two years participating in Fort Wayne Adventure Boot Camp in Indiana, landscaper Bill Hoot dropped 70 pounds. “I was 250 pounds and knew I had to lose weight,” says Hoot, “so when I saw a flier for a boot camp class, I thought it sounded like fun.” An added bonus: Hoot lowered his blood pressure and cholesterol levels so much that he’s no longer taking cholesterol-lowering medications.

Mega Muscle
In addition to improving cardiovascular fitness, boot camps also increase muscular strength, which is crucial if you’re tight on time. “Many people have trouble fitting in strength training and aerobic workouts,” Berman says. “Yet with boot camp, you do both in one workout,” which is a great two-for-one deal.

Mega Fun
Finally, boot camp workouts are just plain fun. “Boot camp workouts offer variety, which makes exercising more enjoyable and could help you stay committed to exercise,” says John Porcari, Ph.D., professor of exercise science and sports science at the University of Wisconsin-La Crosse, and lead author of the study mentioned above.

Finding the Best Boot Camp
Although boot camps attract men and women of all ages and fitness levels, they’re not for everybody. If you’re at high risk for cardiovascular disease, it’s important to get approval from your physician before partaking in a high-intensity workout, advises Porcari. If you have orthopedic problems like knee or back issues, you should also be careful, as many boot camp moves involve impact, which could exacerbate your problems. And if you’re new to exercise, you may want to hold off on boot camp until you’ve gained some aerobic fitness and strength.

Otherwise, do your homework and talk with the instructor, as no two boot camps are the same. Tips for finding the best boot camp for you:

1. Ask for referrals or sit in on a workout to see if you like the class and instructor, recommends Berman. Some instructors are drill sergeants who employ the no-pain-no-gain philosophy, which is never good.

2. Find out if the boot camp provides a good balance of cardiovascular fitness and strength training, which is ideal for getting in good overall shape.

3. Ask about class size. Berman likes classes of no more than 12 to 15 people, as that allows her to pay attention to everybody and recommend modifications where necessary.

4. Consider the length and focus of the program. Boot camps run anywhere from three to eight weeks, and may even be targeted to specific populations like new moms, couples or brides-to-be, so look for one that fits your schedule and goals.

Then prepare to burn calories and build muscle. And don’t be surprised if you notice mental benefits as well. “In three weeks, you might go from doing one push-up to 10 push-ups, which can boost your confidence,” Berman says. “You’ll then wonder what else you can do in life that you didn’t think you could!”

Karen Asp

Karen Asp is a fitness/health writer who writes for numerous publications, including Fitness, Natural Health, Men’s Fitness, Prevention, Self, Shape and Women’s Health. Asp is also a certified personal trainer and group fitness instructor.

As I sit in my airplane at 100,000+ feet, I’m filled with a myriad of emotions. I am a bit sad that the weekend is over and my time with the fantastic social media ladies of the #ATL has ended until we next meet, likely at Blogher or Blogalicious.   I am excited to see my babies, whom I have missed.  I’m looking forward to getting home and finishing up some straggling work before I take the summer off from consulting, and I am at peace with the world after one of THE most relaxing weekends I have had in a very long time.

When I won The Blogrollers contest for a weekend “Race & Relax Weekend” trip to Atlanta, I wasn’t entirely sure what to expect.  I was looking forward to a little time away from the daily grind and was  just plain thrilled to have a reason to train a 5k.  I’m typically focusing on longer endurance runs and never pay much attention to how fast I run.  Let’s just get this straight, I run far and loooong, major emphasis on the “long”. Simply put, I’m a slow runner.  I pretty much run straight 10 min miles no matter the distance so it has been fun to put more emphasis on speed work and I feel strong for it, so I’ll likely keep working at getting to be a “less slow” runner.

The Race

We were a crew of about 20, all with different goals and intentions for the race.  Some of us were out for the run, some for the walk, and others were there for the fun.  As we gathered at the start line, there was no mistaking who the social media mavens were …

Hey ladies!!! That was the start!

I was setting up my music and Nike+ so I could track my time, and suddenly a wave of runners started moving … YIKES we missed the gun.  I bolted forward and just started running.  I was a mess, and in the words of my lady friend @broksocialite, “we don’t DO mess”.  Well, I was a mess of fumbling iphone and wires and I should have been focused and preparing at the start line.  Oooops!  It took me a good 14 mile or so to get myself situated and into a running groove.

Can I just say that Atlanta is humid?  HU- MID! Not just the little glisten/glow kind of humid.  It was SWEAT your balls of humid.  I assumed the heat would be a challenge to me but I also wrongly assumed that because I train at altitude, I’d be able to breath much easier and move along at a faster pace.  Wrong, and a lesson learned – the humidity made the air thick and I huffed and puffed my way along the course struggling on the intake. I knew going in that the hills would likely slow me down a bit .. and they did.  I opted not to stop and wait in line at the one and only water stop. (Just a little FYI on race water tables “best practices”, stand IN FRONT of the table and pass the water to runners as they run by!) This was a decision I definitely regretted later when I would have given almost anything for a drop of water. I’m quite certain I must have sweat several gallons of water in that short distance, as I was blinded by the sweat dripping from my forehead.  My eyes stung and in my mind’s ear,  I was panting like a hyena giving birth. Or at least what I imagine a hyena giving birth would sound like.  I just kept thinking, “You can do anything for 3 miles” and “Suck air IN, Suck air IN”. It’s funny, I felt so strong despite wanting to die.  I was going to push along no matter what!

Never Make Assumptions

My cocky assumption that I’d have an easy time breathing during this race was silly, had I given it much thought or even looked into it at all, I would have realized that the thick humid air would pose a challenge and likely cancel out any benefit I had gained from training at altitude. I’ll chalk this one up to a lack of experience but I can tell you that I won’t ever go into another race being sure of what conditions to expect.

Strange Happenings

Our bodies change as they age and if you’ve ever birthed a child you will likely see significant proof of those children, that increases with each pregnancy and birth.  I’ve had three children. My body is evidence but I practice yoga in order to combat some of the core strength weakness that I might otherwise struggle with. No matter what I do, the trauma that certain parts of my body have weathered in pushing three gorgeous little blessings can not be undone.  I do believe that practicing yoga is just about the only thing holding my hips together right now!

The Finish

The finish line was right around a corner at the bottom of a hill.  Had I known that the finish line were there I might have picked up my pace earlier, but PHEW it was nice to see that “Finish” sign!  I thought I’d pass out as I walked it off catching my breath.  (Another race note: Making runners walk 3 blocks to get water when they’ve sweat so much you can smell them a mile away??  NOT advised – Place it off to the side if you have to but WATER should be in close proximity lest would like to  have a BaneringBlonde yack in the middle of your pretty street!

@stacieinatlanta, me, @brokesocialite

For more about the race, and to read about the “RELAX” portion of the weekend join my on BanteringBlonde…

Relief...

Healthy children are healthy because of the practices of their parents. However, healthy children don’t always grow into healthy adults. As humans, we are creatures of habit… Emotional health, mental health, spiritual health, and physical health all tie into the development of healthy habits. Many parents tend to do so much for their children that they inadvertently prevent their children from developing good habits themselves.

As parents, personally living a life full of healthy habits is essential because our children learn a great deal from watching us – example is a major educator for children! To take the example we set and transform it into a course of action habitually executed by our kids requires conditioning them to make good decisions regarding things that directly influence or affect their health. Here are a few tips to aid you in assisting your child in developing health-conscious habits:

1. Rather than providing only healthy options to your children, start presenting them with several options and allowing them to choose for themselves. If they make an unhealthy selection, explain to them why the alternative is better for them. This helps them to understand the difference between healthy and unhealthy as well as why making good choices for themselves is important.
2. Purposely set good examples for them. Go out of your way to ensure that they actually see you make healthy decisions. This will provide you with a great point of reference for discussions with your child later.
3. Don’t make a huge deal about it when your child doesn’t make good decisions unless the situation warrants a major scene {like if your child exhibits actions that could potentially be detrimental to themselves or someone else}. However, go overboard with kudos when they make the right choices. Getting much more attention when they do something positive encourages them to continue doing so.
4. Be sure to recognize things they may not even think about. When they react calmly to a situation that you know upset them, let your children know you noticed how well they processed their emotions. Make them proud to possess a high level of emotional strength! If they choose a banana over a piece of chocolate… or commend them for remembering each night to say their prayers on their own… Give them subtle encouragement to continue doing things to develop positive habits which contribute to their physical, emotional, mental, and spiritual health.

Comment and let us know:

What ways do YOU help your children develop healthy habits they will carry throughout their lives?

Scenario one: You don’t have time to work out.

Scenario two: You miraculously find the time. But you have no energy whatsoever. Because let’s face it, you’re being pulled in a thousand directions between your kids, sick husband, extended family visiting, the shopping, the cooking, the baking, the sewing blankets until 1 in the morning only to get up at 5:30 in the morning to stand in line at Toys R Us for a Zhu Zhu Pet. (Oh wait. That last part was me?)

So what’s a supermom or superdad to do?

Make the time. Go anyway. Because there are defining moments in your life just waiting to be had.

For me, some of the best workouts are the ones I didn’t even want to do in the first place. The ones I wasn’t in the mood for. The ones that I may or may not have worn two different sneakers to by accident. (Yes, I’ve done it. I almost left the gym when I realized the embarrassment of having two different shoes on, but I stayed anyway and had an incredible workout. I knew my feet felt funny in the car for some reason!)

Last week, I needed to swim. I am doing a triathlon in the spring and even though my “training” hasn’t officially begun yet, I still have to get in my workouts. But I had a raging headache. I was tired. I was so NOT in the mood.

I got into the locker room, I put on my bathing suit, wrapped my towel around me, grabbed my cap and goggles and schlepped out to the pool.

I sat on the poolside with my feet in the water for about 20 minutes. Just staring off into space. I wanted to decompress for a minute. I wanted to will my headache away.

I was alone. I watched the jets push water up and swirl around the surface of the pool and I watched the reflection of the trees outside the window dance on top of the water.

I breathed deeply. I kicked my feet around a little, letting my feet get used to the temperature.

One of the trainers walked in through the pool area twice. I must have looked silly staring off into space but I didn’t care. I was in my own head.

For a few minutes I began to think about the length of the pool and how many lengths of it would take me the distance in the ocean that I would eventually be traveling.

I pictured myself and then I pictured lining up each lap into one long straight line. Dozens of pools one after another.

I pictured myself a few months ago struggling just to swim a few laps. Now I can swim at least 30 and feel like I can keep going.

I emptied my mind, put on my cap and goggles and got into the water and began to swim. My head felt better. I was calm.

A few laps in, that fire started to grow. My strokes got longer and faster, and my breathing changed. Up until then, I was normally breathing out under water gradually. Instead, I spent a few laps completely clearing my lungs under water and making room for even more air when I came up for a breath and my swimming got faster.

I was starting to build momentum and it was becoming a pain to have to stop at the lap and turn around. I began to get excited at the thought of building momentum on the swim, because that meant I would be able to swim in the open water faster than I would with all these stops. I could feel my body pushing through the water with momentum, with actual force behind me while my arms pulled me through the water. For the first time ever, I felt the energy of my body’s physics.

And to think, I almost poo-pooed this workout. I almost scrapped it on account of my day, my head and my body.

I did it anyway and it ended up being a “breakthrough” workout. One where I completely changed how I did things and made myself better.

The journey through healthy living and weight-loss is full of breakthroughs and defining moments. And for me, this was  just one of them. No, not every workout will carry a defining moment. But if you don’t go, you’ll never know what you missed.

The workouts I scrap? I now wonder what could have been.

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I was going through a fitness chat forum this week and one person’s comment caught my eye. The person wrote, “I’ve gained 10 pounds already since the cold weather started!” I could just see the sadness and pleading for help in that comment and I wished so very much to reach through my laptop and hug them.

I mean, gah! 10 pounds!? Winter doesn’t even begin for another couple of weeks!

After my own fear dissipated, all I could think of when I read that was just how easy that actually is!

It all starts with Thanksgiving week and if you were honored to be the cook this year, then it, too, means days afterward of all the leftovers you’re blessed to have still sitting in your fridge. (I have a version of the Thanksgiving sandwich that looks something like the actual Thanksgiving dinner itself sandwiched between two pieces of bread that  I am pretty sure that does nothing to help my thigh region. Thankfully this post comes after you’ve probably thrown away your leftovers, so I’m not giving you any ideas!)

Then it’s onto the Holiday Party where the cheese cube usually makes its entrance. I thought I was being so very healthy last year filling up my plate with cheese cubes, but little did I know those tasty, tiny, cute little nuggets were 1,000 calories on my plate (and that was only for a few of them!) and I hadn’t even gotten to the buffet part of the dinner yet!

Then with all of that holiday hustle and bustle, there’s no time to work out. I mean, how does one plan and attend all these holiday parties, festivities (and in my case 4 birthday parties!), inevitably get a cold or flu, go shopping, eat healthy AND find the time or more importantly, the motivation to exercise?

In the face of such adversity, how can we possibly expect ourselves to stay on track?!

Yes, it’s downright hard, but if you don’t want to have to undo all of that holiday mess on January 1st, here are some tips to stay motivated.

1. Set some lofty goals for the spring. No, you probably will not be an Olympian by springtime, but you can keep your eyes focused on a goal and get ready for it, even in the winter months. All you have to do is use your feet andget some warm clothing or have access to a treadmill. Find a race in your area for sometime in February, March or April and start training for it! There are running plans all over the internet for people of every exercise level. If you don’t run, there are challenging fitness games for game systems like the Wii. Having your eye on a goal will give you that little extra push to get out the door or pass on that doublefudgecheesecake-extravaganza, with whipped cream.

2. And speaking of Olympics, did you know that the Winter Olympics begins in February? When the Summer Olympics was on, I had just begun my fitness journey and watching Michael Phelps and the amazing Dara Torres inspired me to keep focused on my little ol’ goals (I mean, they didn’t get to the Olympics by eating fattyfriednesses or complaining about working out, right? I know, I know, they have sponsors and trainers and all of that, but they did have to start somewhere!) Find some inspiring videos like the 2010 Olympics to watch, or a DVD about the Ironman World Championships which follows the tough roads and challenges the athletes had to face to get there, or watch Lance in an old Tour de France, anything that might fuel the fire. (I know someone who has to watch Rocky to get pumped up, so to each his/her own!) And while you’re at it, update your workout playlist (a little Eye of the Tiger, maybe, or perhaps a little “Lose Yourself” by Eminem…)

3. It’s that time of year when people are in a giving mood, so when they ask, tell them you need some new cold weather gear! Don’t let cold weather keep you inside; get some new gloves, running tights, sweatshirts, windbreakers, and gear specifically made to keep all your heat in. Plus, everyone feels better about working out when they have some cool new duds on!

4. Somewhere in your home, create a Wall of Motivation. Post inspiring and motivational quotes and stickers, “before” pictures, pictures of athletes, anything that moves you to keep going. Mine is a cork board on the back of my bedroom door, so every time I leave my bedroom, I see a picture of Chrissie Wellington, three-time Ironman Champion! Gosh she’s ripped. I love her.

5. As I always say, there’s safety in numbers! Connect with other moms on Twitter, forums like the one here at MomActive, find a running group or running partner in your area or virtual group of people who are trying to stay motivated together. The more people who are in the same boat with you, the easier it will be to dig deep and find your motivation this season.

6. Finally, make today your New Year’s Day. Every January 2nd, you walk into the gym and all the treadmills and ellipticals are taken. That’s because everyone is starting on their “new me”. They are all feeling guilty for what hath transpired during the holidays and they all waited until after they packed it on to start moving. They’ve all made resolutions that this will finally be their year. (And I truly hope it is!) But don’t wait until January. Go now. Make the time. You still have about four weeks left to get a jump on all the gym-crashers. Besides, starting now will help you battle the holiday bulge and some of those indiscretions, and it will give you that much-needed “me-time” you need in between all of the holiday madness.