The Three B's for Healthy Family Living

* Be a role model for your child.  Living a healthier lifestyle really isn't about being perfect all the time. Just do you best and let your kids see that you are doing your best.  And guess what? It's even okay if they see you fail occasionally, as long as you get back on track! That's a real role model!

* Be positive, be positive, be positive. Kids don't like being told what they CAN'T do (shocker!). I don't either! Instead, focus on what they CAN DO and what they are doing well. This doesn't mean you can define areas that need improvement, but be liberal with you praise and keep the main emphasis on their success.

* Be realistic. Remember, the goal is not perfection! You really just want to start making SMARTER choices for you family and teach them to do the same for themselves.  

Listen, I know it is hard to motivate children into being more active or eating all their veggies. Heck, yesterday I asked my daughter to eat steamed broccoli and she gagged the whole time (by the way--she's 11!). But maybe.. just maybe.. if I keep moving forward in my personal goals, stay positive with what our family does well, and adjust to realistic goals, we might just get there! 

That same daughter recently bought and started doing yoga in our garage. Why? Because that's where her mom works out.  And while she isn't interested in my HIIT or weights, she recognizes that I feel better after I go in that garage and do SOMETHING. Am I happy she started yoga? You bet! 

Now, any suggestions for broccoli?  

These tips were found while I was reading Combat Fat For Kids by James Villepigue and Jo Brielyn. Pretty great stuff, huh?!

Born Runner? Not at all!

When I was a junior in high school, I tried out for the track team (which meant I joined the track team because our school was too small to reject anyone)... Anyway, my first race came... I lined up at the starting line... ready... sizing up the other racers. I didn't know anyone, they were all from other schools. Gulp... the bell rang and I ran my heart out, and for a while I couldn't see anyone in my peripheral vision.. YES... I thought...

Well. The next morning my dad showed me the paper, there was my name: Amber Lindquist from Colusa takes 4th place. My parents were impressed. I smiled and left for school, letting them think (just for the morning) that I was, in fact, a runner. Of course, I knew (and my track team knew) the truth: there were ONLY four runners in that race, and I was last--DEAD last.

You see, somewhere in that race I hit that WALL. You know the one I'm taking about. The one that smacks you so hard you KNOW you can't keep going. Well, I'd like to say I trained hard and kept pushing forward, but didn't I tell you I was a junior in high school? I quit track and never looked back... that is, until 2 years ago when I found out I'd be moving to Nevada. I decided right then to re-define who I was. And dangit, I was going to be a runner! Now, I'm still slow, but this morning I ran my three miles and saved the giant hill for the end. I currently can run 3 miles two days a week. It's taken me two years. But I CAN!

Now, I've signed up for a rely Ragnar race this fall. I have 3 legs to run and they are all around 4-6 miles. Yikes! But, I'm determined! No dead last this time! What can YOU do this year? What's your goal?

GF Oatmeal Pancakes

Finally, a pancake recipe my KIDS will scarf down! Nothing like pancakes, real maple syrup, fresh fruit, and freshly juiced oranges.  YUMMY way to start your day!

Ingredients:

1 C milk
3/4 C quick-cooking rolled oats
3/4 C oat Flour
2 TB date sugar
2 tsp baking powder
1/2 tsp. salt
2 egg yolks, beaten
2 egg whites
1 TB apple sauce

In small saucepan heat milk just until hot; stir in quick-cooking oats and let stand for 5 minutes.

In a mixing bowl combine oat flour, sugar, baking powder and salt.  Add oat-milk to mixture.

In a small bowl combine egg yolks and applesauce; add all at once to the flour-oat mixture, stirring just until combined.

In another bowl beat egg whites until stiff peaks form, fold into the batter.  Cook like any other pancake! Enjoy.

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What is your Fitness Dream?

Nobody can have it all. We like to think we can, but we can't. If you see your dream clearly--and keep it in front of you continually--it will help you to understand what you must sacrifice and what you must dedicate yourself to in order to keep moving forward. 
-J.C. Maxwell

Think about what your fitness goals are. What are you willing to do to get there, what sacrifices are you willing to make? Is it worth it? YES, because I have a DREAM of being healthy!! REALLY HEALTHY! And I will do whatever I can to get there! If you want to get there, but need a little encouragement and accountability, 
Let me know!

Sign-up for me to be your FREE TeamBeachBody Coach and let's get started!

Sugar Free Banana Muffins

My daughter just had to make muffins!  I KNEW I wouldn't be able to resist if the smell of banana nut invaded my kitchen... so I convinced her to try a few substitutes (remember nutrition is a family affair) and presto!  Now, she still used white flour, so feel free to play with that a bit.  But here is our sugar-free recipe! It seriously did the job! MMMMmmmm...

Ingredients: 

• 3 bananas
• 1 egg
• 1 1/2 C flour
• 1 tsp baking powder
• 1 1/2 tsp stevia
• 1/4 tsp salt
• 1/3 C applesauce (no sugar)
• 1 tsp vanilla
• 1/2 C walnuts or blueberries

Method:

Preheat oven to 325.  Mash bananas in mixing bowl.  Add remaining ingredients and stir just until blended.  Line a mini muffin tin with 24 paper liners or spray with nonstick cooking spray.  Divide batter evenly between mini muffin cups.  Bake for 20 minutes.  Remove from oven and cool.  

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Turning down a Cookie...

You all know I'm trying to get that flat tummy!  I want it SO badly.  #1 Goal for May is to CUT OUT all processed SUGAR!  YIKES!  I'm so nervous.  Luckily, some of my current challengers have also taken the NO sugar pledge, team work people!  I can do this, right?  

The important thing to remember is: this is not a forever challenge.  I know I'm going to have an occasional piece of cake or bowl of ice cream, BUT I don't need it in May.  And of course the very day I decide to REALLY do this, I go to a party and there are... chocolate... chip... cookies... By the way, chocolate chip cookies are my all time weakness.  They are not just hard to refuse, the are BAM - IN YOUR FACE - MUST HAVE - REALLY WANT - CANT HANDLE - THEY ARE SO CLOSE hard to refuse!  But today, day 1.  I said NOPE.  

Now, I could've said Just one today, I can start this tomorrow, but I didn't! Anyone wish to join the no sugar for one month challenge?  Gulp, try it!

Tips for a Flat Stomach

This is the year! The year I get that FLAT STOMACH, you know, the one EVERYONE WANTS! Well, I'm tired of wanting it, I'm having it!! PERIOD!  I found some great exercises I'm going to incorporate more into my regular workouts.  But I feel like I need something more... 

So.. I found this information in a Team Beachbody newsletter.  Too valuable not to share.

SECRETS for a FLAT STOMACH

1.  Kick the refined sugar!  Dang it! I like to sneak it in here and there!  But I really want that flat stomach so... F I N E... I'll ditch the sugar.

2.  Stand up straight.  Remember your parents nagging you about your posture? I did!  Now I have to start nagging myself! I might make a sign.. hang it on the door by my bedroom.  Maybe I'll even have it all capitals so it can be shouting at me, like any good parent would.

3.  HIIT training.  High intensity interval training. Good thing I already do this.  Between TurboFire HIIT and Insanity workouts, I definitely get that heart rate up and down plenty.  Phew... 1 for 3 so far!

4.  Getting sleep.  Mmmm... I WISH! I should try to go to bed just a little earlier.  No more using my children as an excuse. I know I might have to get up with one during the night, but that doesn't affect what time I GO to bed.  Goal: 10:15 IN BED every night. Gulp.

5.  Reduce Stress.  Even reading this makes me stressed.. But I have learned that organization helps for me.  If I don't have bills looming or overpacked schedules haunting then I can usually feel pretty good in my day.  Goal: Pay bills the day they come in. YIKES! And use my calendar religiously. No double booking my time!

Okay, let sum it up... 

This entire next 2 weeks (that's doable.. gulp) I will not have ANY refined sugar, I will pay attention to my posture, I will continue my HIIT workouts, I will go to bed by 10:15, and I will pay bills right away and use my calendar the way it is meant to be used in an effort to reduce stress.  

Anyone else up for the challenge?  I can't be the only one yearning for a flat tummy! I officially start May 6th!

Exercises for a Flat Stomach

Training Camps from TurboFire

 

Start in a seated position on the floor with your heels on the ground and toes facing 45 degrees toward the sky. Lean back until you feel your abdominals engage. Twist toward your right side, lean back, and touch your right elbow to the ground. Engage your abdominals, sit up, and repeat the move on the other side. This is an oblique killer and will help you create those little "fingerlike" muscles on your sides.  If you want to add a little more intensity, life your legs off the ground!

Good Ole Fashion Sprinting

 

Sprinting is an anaerobic activity that targets almost every muscle in your body, and especially the abdominals. When you have to quickly drive your knees up while staying in an upright position, you're forced to use your core.


Fifer Scissors (from P90X of course)

 

Lie flat on your back with one straight leg extended so that it is perpendicular to the floor.  (haha, mine clearly isn't quite perpendicular... look, I'm just not that flexible..YET) The other straight leg should hover just off the ground. Switch legs every 10 seconds and don't let either leg touch the ground. 


Tuck Jumps (from Insanity)

 

Start with your feet shoulder-width apart. Drive your arms up into the sky and lift your knees to your elbows. Like with sprinting, you'll want to be fully warmed-up before trying this exercise. 


In and out plank (also from Insanity)

 

Start in a plank position and then bring both legs at the same time into your core. Then, extend back into the plank.


Hip Up (from Body Beast)

 

Lie flat on your back with your feet flexed toward the sky and your hands at your sides. Engage your stomach, lift your hips up, and drive your feet straight up. Lower your hips back down to the ground in a slow, controlled motion.  This exercise is great for you lower back!

Walking Your Kids to School

Need to add a little more family outside exercise?

WALK TO SCHOOL!  

To walk my 5-year old to school takes about 40 minutes EACH way.  Is it worth it?  Yes!  Not only is my daughter really ready for preschool but my toddler is thoroughly enjoying nature and physically getting some seriously needed movement (and he takes a very nice nap later that morning).  It may take up quite a bit of my morning, but it is so pleasant it's really hard NOT to!  I can't always do this, but I try at least 1 or 2 days a week.  Think about it!