 My year started with feeling utterly exhausted, freezing cold, a bundle of nerves and super excited. Why when everyone else is hitting the reset button and making epic resolutions was I feeling the exact opposite? Disney Marathon Weekend!! For those of you that don’t know, for the past 12 years we have laced up our sneakers and lined up to conquer mile after mile all to raise awareness for Duchenne Muscular Dystrophy. The Dopey Challenge, a 5K, 10K, Half Marathon and Full Marathon over 4 days, has been our race of choice for the past 5 years. However, this year presented with a whole new set of challenges… We spend the last week of the year in New Hampshire skiing. It’s a time where the four of us reconnect with each other and disconnect from the outside world. Every treat that the holidays bring get loaded into the truck, so we don’t come home to a house filled with foods that don’t work well for our bodies. We visit our favorite restaurants and it’s the one time of the year where we don’t focus on nutrition. Skiing will burn those calories off in an instant. However, this year with -22 degrees (yup, you read that right) the daily norm, there wasn’t much movement happening. It was way too cold to ski even with the best layers. We spent our days reading, watching the Crown (my choice 😊) and snacking by the fire. To say we came home sluggish and with a constant chill is an understatement. But hey, we weren’t going to complain – we were heading to Florida and at that the happiest place on earth!! How our tune changed when we realized the temperatures at the start of each race wouldn’t be over freezing! So much for happiest place! Just like the rest of the east coast, Florida took a hit last week of temperatures far below the norm. With 16 hours to change suitcases from ski clothes to running clothes, we loaded up on our winter running gear! Our four days of running began at 3am each morning - talk about messing up our circadian rhythm. We were now cold and exhausted. Add to this less than ideal nutrition, because you must have a Mickey waffle, and you are slowly setting your body up for shut down. The excitement for this year came from my running partner. My nephew Danny, who is wheelchair bound, asked me to push him in the 5K, 10K, and Half Marathon. I have always run for him, being his legs when he can’t, but now this year I was physically his legs. He was sidelined for the 10K because he was sick, but rallied in time for the Half – two out of four races together! I experienced every emotion possible over the four days. We lined up at the start of the race in the wheelchair division. This is the section to most runners just ahead of the best of the best, however, in my opinion we were just behind the best of the best. We were the last wheelchair behind the athletes that power their wheelchairs by their arms. It puts into perspective understanding what we can do on our own every day that others can’t. My husband was part of our duo for the half marathon, but he was pulled away at the start to help another wheelchair athlete begin her start, so that left Danny and I alone to begin the race. After a minute, panic and tears set in that I might truly be going this alone (to catch up in a race is not always the easiest). Thank God 4 minutes later the extra strength and captain of our team came running up behind us. Danny’s chair handle sits at chest height on me and he weighs a bit more than me, in addition to the chair. To turn the chair (it doesn’t have a swivel front wheel) requires you to lean on the handle and manual turn the chair. Intense muscle fatigue and elevated heart rate a result. My husband read every struggle I had and took over for the truly hard work. I wouldn’t have been able to complete the race without him. We have about 35 runners for Team Danny made up of adults and teenagers. By Sunday evening half the kids would be down and out with fever or stomach flu. We had already been pumping vit C and hunting down veggie’s where we could find them, so we were hoping our immune systems were up to the challenge to protect us. So far, our house was spared, but time will tell! We are home and settled, ready to hibernate for the winter. The days always seem slower to me in the winter and I love to use this season to refocus on what works well for my body. No epic resolutions here, just a listening to my body and treating it well…going back to what I know makes me feel well. I share this with you because family and running are the foundations of what drives my passions, both influenced by life and being human. Also, as an example of how in the middle of obstacles there is an inner strength to push through. Never discount what you can achieve when you are aligned with your goals and priorities! What does that look like for you? What are you committed to doing in 2018? Not sure how to set or implement your intentions? Let's connect and set you on the path that is right for YOU! 
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 To-do lists are growing.
House decorations need to be changed to the next holiday. The house needs an overall scrubbing (don’t forget the ever-growing pile of laundry) Pantry and fridge are bare-bones. Even with the best organization systems in place, life can take over, and increase the speed of the treadmill to a pace you simply cannot maintain. It's very easy to adopt the attitude of, "It's going to fall apart anyway, so why not just brace for impact?" Sound familiar? What if this holiday season could be different? What if we started January 1, 2018, knowing we set the intentions for the holiday season and not the other way around? It's time to let go of the unrealistic expectations of a perfect holiday home, a Pinterest worthy table, and being on the go from BEFORE the sun comes up, to well past our bedtimes. But how do we do that? It begins with you. Your approach to each week and the time you take to recharge throughout the day makes all the difference. I can hear you already. “Are you crazy? There is way too much to be done to take time for myself!” But here’s the bottom line: Not taking care of yourself will make you incapable of taking care of those around you, and will leave you wishing you had different memories of the holiday season. Self-care doesn't have to be a day at the spa (although that's a fabulous idea) or weekend away. Simple stolen moments are enough some days to keep us more focused and present. So, if you don't want to start the New Year feeling tired, overwhelmed, and longing for a holiday season you missed out on, here are my top suggestions for a 10-minute time out and recharge:
If these suggestions appear simple, it's because self-care doesn't have to be complicated or another tedious obligation! Are you ready to take care of you so you can truly take care of those around you and be present this holiday season? Would you like to actually stay on track with your health goals this year, like you say you will do every year? Would you like to do so in a fun way with a lot of awesome support? If you are thinking, “Heck Yeah!”, then I would love to have you as part of my Fit & Festive Challenge. Starting December 4th through the 25th you will be part of an awesome group of women who are looking to THRIVE, not just survive this holiday season. Included in the program:
Learn more and join here!  One step at a time. A simple quote to live by, but this week it’s meaning is literal.
We ran the NY marathon on Sunday and the process of walking down steps are a constant reminder of every hill on the course. OUCH! There is a lot of time to think while running a marathon…26.2 miles to be exact. The main thoughts move through this is exciting, wow this is hard, who’s stupid idea was this, and if I don’t die before the end I will never do this again. In between all those thoughts it is a time of reflection and contemplation. This race I ran (sorry couldn’t resist) through the next 8 weeks of the holiday season and if the mileage didn’t increase my heart rate, my to-do list did! Are you kidding me? Calendars and schedules dictate our week and ultimately influence our emotional well-being or feelings of success. We haven’t even taken down the Halloween decorations and the feeling of beginning the New Year behind is front and center. Not. This. Year. Just as I had a choice in committing to run a marathon, we have a choice how the holiday season and New Year will begin. Don’t get me wrong, there are obligations and appointments that cannot be missed, but the rest of the time is ours to decide how it will be spent or how we approach each day. Your Season, Your Way:
Leave behind the stress of the season and make this the one where you are in control. Commit to what are your priorities and take it one step at a time. Need help this holiday season setting priorities or getting unstuck? Let's chat - click here to connect!  You know the feeling…coffee, sugar and a nap! NOW!
Your schedule and to-do list are so long that there is no time for the jitters, blood sugar crash or your head on the desk. Why does this keep happening? Most times, this crash begins hours prior, with lunch and your daily routine. Your choices throughout the day can affect overall physical and emotional feelings for the rest of the day. Begin by paying attention to your lunch choices and daily habits: - Was lunch extremely calorie restricted because you are trying to lose weight? By not eating enough, our bodies think they are going to starve, so they begin to slow down our systems. It becomes harder to concentrate, you may feel light-headed and tired. Long-term calorie restriction impacts your metabolism, making it harder to lose weight and keep it off. Make sure your lunch is balanced with lean protein, colorful vegetables, and whole grains. Fuel yourself well so you aren’t starving by 3PM. - Was the meal heavy on a particular food group that doesn’t agree with you? No one diet fits all. The way your body reacts to certain food groups can impact your clarity, focus and physical response (read, where is the nearest bathroom!). Keep a journal of what you’re eating and begin to evaluate which foods cause you to not feel well. Substitute these foods with healthy options. For example, if bread causes you to feel tired after an hour, replace with whole grain option or lettuce wraps. - Are you drinking enough water? Once you are thirsty you are already dehydrated. Dehydration can cause foggy head, fatigue, headache, and can mask itself as hunger. Begin your day with 20 oz of water, and carry a water bottle with you throughout the day. If you know you have eaten a healthy satisfying lunch, grab some water and see if those hunger pangs subside. - Have you been sitting all day and are cross-eyed from staring at the computer? Get up and stretch. Stand at your desk and do some simple movement, or take a walk down the hall. We can only focus for a set period of time before we need to recharge our batteries. Remember, it takes small attainable steps to make long-term lifestyle changes. Begin with one area at a time so you don’t overwhelm yourself. You’ve got this! Need more support or strategies to be the best YOU? Join the Balanced Healthy Self Village private Facebook group - filled with moms just like you, who are in the trenches of motherhood and striving to come out the other side feeling healthy and balanced. Jump on over and let us support you, too!  "What's for dinner, Mom?" This simple question can be enough to send you into a panic and make a frantic phone call for pizza delivery. It's not that you don't care about preparing a balanced meal. It's just that you're tired, overwhelmed, and the last thing you want to think about is what to cook. I get it - because it wasn't too long ago I was in your shoes. With two children running in different directions, a career, and a husband that traveled, by the end of the day I had nothing left to give anyone, and cereal for dinner sounded pretty good. The game changer? I started to plan our weekly dinners ahead of time and prepped what I could in advance. My family started eating more nutritious meals, we rarely resorted to packaged foods or take-out, and dinner time became more enjoyable. Sounds like a better approach, right? The key is to practice planning and preparing in advance…not when you are rushed or hangry! Tips to simplify your meal prep routine:
Dinnertime sanity can be yours - and I've made it even easier for you. The 6-Day Meal Plan for Moms in Survival Mode is filled with simple, real, quick dinners to get you in and out of the kitchen and on to what's really important. In it, I give you some of my family's most-loved recipes, plus tips for prepping ahead and using leftovers, as well as a complete shopping list. Let's make dinner a time to nourish our bodies and connect with our families. Let's banish the stress. And let's make it all so much easier. Are you in? Download your FREE 6-Day Meal Plan for Moms in Survival Mode here.  GOALS: why are we so fixated on them? Are they even necessary? The answer is a definite YES! Unfortunately, the anxiety of actually getting started can get in the way of our success. Are you tired of hearing everyone talk about their lofty goals, but you have no idea what yours really are? Does the thought of adding one more task to your to-do list send you into a state of panic? Let’s be real: laundry, dishes, homework and a never-ending to-do list doesn’t inspire anyone to dream big. I don’t know about you, but the days when I have only mundane things on my to-do list leaves me completely uninspired. -What lights you up when you talk about it? -What inspires you or immediately boosts your mood? -What is something you wish you could do that seems unreachable? The MOST important thing to remember is to choose YOUR own goal, not your best friend’s or spouse’s. This is for you and what will continue to inspire you to reach for the next goal. Now that you know what you want to accomplish, how do work to achieve your goal? Tips to CRUSH your goals: -Be realistic! You need to choose a goal that is attainable. If you can only walk around the block, choosing to run a marathon in eight weeks is not attainable. Or, if you currently don’t eat any vegetables, but decide to go on a plant-based diet starting tomorrow, you will fail. Take that larger reach goal and break it down into small attainable steps that fit into the parameters of your life. -Stop making excuses! There, I said it. Was that a hard one for you to hear? I know it is! It’s very easy to blame our lack of success on others or circumstances. I have heard it all from my clients – they work long hours, they have three children under the age of five, their family will only eat macaroni and cheese or chicken nuggets. Do you know who were the most successful at achieving their goals? The people who didn’t let those circumstances get in their way, that’s who! If you want it bad enough, you will find a way to fit the work into your schedule. Do.The.Work. -Have a plan! Do you know what the hardest part of reaching any goal is? It’s the journey! Sit down once a week and schedule the time into your calendar, and commit to do the work. We don’t skip taking the kids to the doctors or vacation, so why would we skip the things that help us be our best selves? -Enjoy the ride! Are you feeling deprived during meals or dreading lacing up your sneakers? If every step of the way is torture, maybe you need to take a different approach. Hard work is not always fun, but the result of knowing you achieved your goal is priceless. Evaluate every few weeks and adjust if your current approach is leaving you feeling less than inspired. Success will not be overnight, and there is no quick fix to any goal. Take your time and honestly put the work into your plan. Know there will be setbacks along the way and just get right back to it. Want support along your journey? Join the Balanced Healthy Self Village private Facebook group, and be surrounded by a great group of mamas who are navigating through motherhood, while committing to be healthy and balanced themselves!  Go ahead, fill in the blank. I should STOP_____!
We all have the loop in our head of judgement for the things we should not be doing. Stop eating junk food. Stop skipping meals. Stop double booking our schedule. Bottom line, you can say it all you want, but it won’t get you the results you are looking for. These stop goals push us closer to the thing we are trying to eliminate. No one likes being told what to do. Tell yourself you can’t have something and your desire goes through the roof. Our focus becomes on what we can’t have and not on what we can do to actually achieve our goals. Let’s try a different approach! Turn a stop goal into a success goal. Success goals crowd in the behavior that supports long term lifestyle habits. Once in place, a success goals crowds out what you are trying to eliminate. 5 Successful Habits: -Hydration: Start your day with 20 oz of water. Rehydrate from your night’s rest and let your body know to anticipate hydrating throughout the day. Adding this habit will help avoid soda and sugary drinks. -Sleep: Go to bed and wake up at the same time every day (yup, even the weekend!). Minimize exposure to electronics in the evening to allow your brain to prepare for sleep. Instill good sleep habits to avoid feeling foggy headed and fatigue. -Stress management: Have your go to list of what brings you calm, so you don’t turn to food for comfort. Utilize techniques such as deep breathing or meditation on a daily basis. When stress levels peak, you will know what feels calming to your body. -Veggies: Prepare in advance veggies and fruit, so you can grab them instead a sleeve of cookies. Make it a habit to reach for these as a snack first, in order to avoid filling your tank with unhealthy options. -Plan: Know in advance what your week ahead looks like. To avoid over scheduling and creating more stress, say NO or not now to what is not crucial for the week ahead. This will allow you to focus on the non-negotiable tasks. Changing the directions we give ourselves, from stop to success, will instill habits that will be around for the long haul. Keep in mind, this is progress not perfection. Slip-ups will happen and that’s ok. Recognize your misstep and get right back to crowding in the healthier lifestyle choices. Calling all Mom's! Do you feel like your days are Hair on Fire and you lost yourself in motherhood's journey? Do you take care of everyone else and you are last on the list? Join our private Facebook Village to have the support of an awesome group of women who are on the same journey! Make you a priority again! Who oversees the direction your life is going?
I recently flew to San Diego to participate in a retreat with an amazing group of mompreneurs. The turbulence on the flight for the first 30 minutes had me digging deep into the seat back for the little white bag! My head was screaming because my blood pressure stayed up too long, and it took quite awhile for my stomach to roll back to normal. When we finally hit smooth sailing, it occurred to me that my life during the flight was in the hands of the pilots. I had no control over the situation. I had walked easily through security at the airport, and had lined up to board the plane without a thought to the process of how I was getting to San Diego. Now, I am obviously not referring to the technicalities of flying, but the concept of truly being present in the physical direction I was going. This led me to wonder who is in charge of the direction our lives are going? For some, it’s a simple answer of a higher being or the universe. While I personally have a deep faith, I believe I still have a personal affect on where my life is going. I believe that I have a choice to fall far into a hole and stay there (I have been there), OR to acknowledge that my current situation is sucking royally, but I have a choice in my reaction or perception. Let me be clear, life will throw us some huge curve balls! In those moments, our only control may be some deep breathing, or choosing to find joy. We all have the option in life to follow the status quo or do what “they” say we should do. Does it make you happy? Do you feel fulfilled and have passion to approach challenges that may fall in front of you? I encourage everyone to dream big. Without dreams and goals, we become complacent and stuck. What are you passionate about? What have you always wanted to do, but were afraid to try? Not sure? Try something new! Start to explore these things and see where they can fit into your life. Most of us do not have the luxury of quitting our jobs and changing the course of our lives. So, take it one very small step at first, and see where your passions fit in. We only get one go around in life, and we don't know how long we will live it. Go be great, and make a change in someone’s life…starting with you! Calling all Mom's! Do you feel like your days are Hair on Fire and you lost yourself in motherhood's journey? Do you take care of everyone else and you are last on the list? Join our private Facebook Village to have the support of an awesome group of women who are on the same journey! Make you a priority again!  Chocolate is the only ingredient that is its very own food group. Well, not really, but it SHOULD be! Chocolate is powerfully comforting, creamy, and so very delicious. It's no surprise that people often eat chocolate several times a week. So, this raises the question, Is Chocolate Good for You? The answer is both yes and no. Chocolate has been used for centuries to treat bronchitis, sexual malaise, fatigue, hangovers, anemia, depression, memory loss, high blood pressure, poor eyesight, and more. It also helps release that feel-good neurotransmitter, serotonin, in the brain. However, eating any ol' candy bar will help none of those ailments I listed since they are loaded with sugar, calories, and junky ingredients. How to Eat it Responsibly Chocolate begins life as raw cacao (pronounced kah-kow) beans. Loaded with antioxidants, minerals, vitamins, and plant phenols, cacao is a powerful superfood. The more processed cacao becomes, (like into a candy bar) the fewer healthy components remain. Here's How to Get the Most of Your Chocolate Fix
Looking for more fun ways to enjoy your favorite food? You’ll love this dark chocolate treat. Try this special treat and share with your Valentines! Healthy Hot Chocolate: -8 oz Unsweetened Almond Milk -1 tsp Pure Maple Syrup -1 tsp Cacao Powder -Whipped Cream (optional) Slowly heat almond milk in saucepan. Pour milk into mugs and add additional ingredients - mix thoroughly. Enjoy! Calling all Mom's! Do you feel like your days are Hair on Fire and you lost yourself in motherhood's journey?
Do you take care of everyone else and you are last on the list? Join our private Facebook Village to have the support of an awesome group of women who are on the same journey! Make you a priority again!  In this crazy world of being everything to everyone, how often has that question crossed your mind?
In my own life, there are moments throughout the day when I *think* that I've got it all together. I strive to be the best wife, mother, employee, daughter, sister and friend I possibly can be. But that can be a daunting task, and exhausting!! But wait – what about me? I can vividly remember hearing the pitter patter of little feet heading up the hall as I was trying to quietly leave for work. The big hug that I received only pulled harder on my heart strings as I wanted to climb on the couch for a snuggle – not head to work. Hours later, standing in the hallway at work I had to pause to remember what I was heading into the back room to get... clearly sleep deprivation (another whole blog post to come) was affecting my ability to multi task. How did my ability to have 10 things going on at once disappear? Racing home from work in order to make school dismissal, I know I have all of 4 minutes to get through the grocery store and back on the road. That 4 minutes could work if I had a plan for dinner!! Why is it no one else is content with popcorn for dinner?? Once back on the road, I couldn’t figure out what was wrong with the car until I realized it was silent! This was my version of heaven for 20 minutes. Making it to school just in time to see my children running my direction – I knew the day would now begin. Everyone was hungry, tired, had homework, laundry was piling high on the couch, and it looked like something blew up in our house!! Car pool starts in 35 minutes and oh by the way, did you pick up the tape for my project! Talk about overload…. Does any part of my day look familiar? No wonder we stop at some point to think how am I going to do it all? Can I do it all? Do I have what it takes to be all to all? I love the quote above! We really are enough! You are doing what you are supposed to right at this moment. Yes, the laundry may be piled high and dinner is not what you ideally want to serve your family, but recognize it and let it go (cue Frozen song). Seriously, become aware of where you are right now and love yourself enough to know you are doing the best job you can. There are many instances where we have to be on the treadmill going 100 miles an hour, but other times we have a choice. If the house being messy makes you crazy, enlist everyone to help on a daily basis. If feeding your family healthy meals is important to you, make a meal plan and stick to it. Above all, BREATHE! Perfection doesn’t exist in relationships, parenting, or careers. When we look for that we are setting ourselves up for chaos to continue. Most times it’s the unrealistic expectations we are placing on ourselves that convince us we aren’t enough. So, take a moment and be kind to yourself – it’s unbelievable how enough you are! Are you ready to make yourself a priority? Schedule a 30 minute Wellness Consultation with me and let's get your journey started! |
AuthorWelcome to Balanced Healthy Self! I'm Amy and my passion is helping individuals who want optimal health, strive for peak performance, and know that prevention is better than treating just the symptoms. Do you crave balance in all areas of your life? You're in the right place.... Amy Archives
January 2018
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