Dodging Competition...
When I consider school stress, I immediately imagine the chaotic rush in the last 10 minutes getting out the door. Shoes, book bags, gloves, coats, sweaters, realization(s) that there is an urgent need to use the bathroom...all of this flying in every direction, coming from both of my children. And then, after seeing my little-one off to school, I stand there in shock, possibly wearing mis-matching shoes and maybe a bra, asking myself "what just happened?" --Every day.
Planning helps and is the only relief I have. I take comfort in setting-up school outfits, out door apparel, packing book bags, setting my alarm clock early, and anticipating lunches. -Every night.
But yet, it is a daily effort getting out the door early in the morning.
Once after being questioned on early morning routines, I mustered up the courage to confide this information to a fellow playground mom, who frequently boasted how perfect things were. Maybe she had advice, right? She had asked the question and I had provided her with an honest answer. Big mistake. My line of questioning was not followed with helpful advice, but rather judgment that was quite snide. Lesson learned? Never point out your short comings to boastful, slightly competitive mothers...never.
I had experienced my fair share of mother's competitively questioning me on issues like: birthing, breastfeeding, sleeping through the night, potty training, transitioning to solid foods, teething, budgeting, laundry, first words...the list goes on. These situations felt like landmines exploding. And with practice, I would dodge these encounters, but this one got me. And it hurt.
After I arrived home, I'll admit I cried. I cried a lot -like a toddler informed (s)he could not take their cash register into the bathtub. I thought to myself, "I am trying so hard, so very hard. Balancing a small business and a family is not easy, sometimes I just need a little help **when solicited. After pulling myself together, I vowed to avoid this woman and any possible negative encounters. It did not work...
Sometime later I saw this same woman un-packing her car, late for preschool school drop-off. Ah-ha! I recognized this look, it was the mis-matched shoes, no bra, "what is happening?' look. Victory alas!
I stepped up and held her 16 week old, while she grabbed her sons and rushed them to the school door -all while, me running behind her, reminding her I still had her baby. We had a good laugh and it reassured me none of us are perfect, and to be honest, we are all in it together. Just trying our best.
Why Do We Store Fat Over Our Bellies? And How Do We Ensure Our Exercise Routine is Targeting Excess Fat?
Believe it or not...most of my ah-ha moments happened in College Biology and Chemistry! Yet, studying the basic bio-chemistry of the body makes one aware of how complicated the body can be! 
Especially when discussing a diverse group of hydrophobic molecules called lipids or...Fat! Why are these molecules so darn difficult to get rid of? According to the basic principles of biology: they are insoluble in water and therefore not excreted easily. Why have we evolved to retain them?! I know the negative connotation...what use are they?! Fat molecules are excellent storehouses for energy. It is truly amazing how much energy a tiny gram of fat can store. When metabolized they release 9 cal/g -more than twice the energy from the same mass of carbohydrate or protein. Above and beyond energy storage, we need fats for many reasons...such as insulation and protection of our VITAL ORGANS. Where does our genius body store this energy, insulation and protection? Typically, over our precious organs...hence our sometimes distended bellies. How does one work to metabolize -or get rid of- excessive fat? Good old fashioned basics...balancing a HEALTHY diet (energy in) and exercise/activity/movement (energy out). How to target belly fat during your workout: 1) Ensure you have enough water in your blood to help break-down this excess fat 2) Ensure your heart rate is sufficient to circulate this excessive fat out of your belly and into your excretory area (poop and urine). Determining your target heart rate can help! Below is the "How-To!" Calculating your Target Heart Rate Step-by-Step: 1) Determine your Resting Heart Rate (RHR): After 4 or more consecutive hours of rest, take your pulse for 10 seconds. Multiply your beats-per-10-second by 6. 10 beats per second X 6 = 60 RHR 2) Calculate your Maximum Heart Rate by subtracting your age from 220 (220-29 yrs = 191 MHR ). 3) Determine your Low Heart Rate Range by subtracting your RHR from your MHR, multiplying the result to .50. Then, adding your last result to your RHR. (191-60 = 131 HRR/Heart Rate Reserve; 131 *.50 = 66; 66+60 = 126 Beats Per Minute). 4) Determine your High Heart Rate Range by subtracting your RHR from your MHR, multiplying the result to .85. Then adding your last result to your RHR. (191-60 = 131 Heart Rate Reserve/HRR; 131 * .85 = 111; 111 + 60 = 171 Beats Per Minute). 5) Put it all together! Warm up until your heart rate is the result of your HRR. Next, begin your workout and exercise while your heart beats between the result of step 3 and no higher than the result of step In review: I (Annie) Am 29 years old and have a resting heart rate of 60 beats per minute after take my pulse first "thing" in the morning. 220-29 = 191 Maximum Heart Rate; 191 MHR -60 BPM = 131 HRR; 131 * .50 = 66; 66 + 60 = 126 beats per minute. 131 * .85 = 111; 111 + 60 = 171 beats per minute. Therefore, I should warm-up until my heart rate is 131 beats per minute (by walking and dynamic stretching) and then continue to exercise for 30 minutes (running/biking/elliptical-ing) while my heart rate is between 126-171 beats per minute. Then cool down (walking) until my heart rate is 126 beats per minute. If you are still wondering, bring your resting heart rate number into a Stroller Moves Class (email: info@bellabelleis.com) and we will determine the values together. Or check out these websites: http://www.mayoclinic.com/health/target-heart-rate/SM00083 http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Target-Heart-RatesUCM434341_Article.jsp As a personal trainer, I recommend monitoring your heart rate with OMRON or Polar Product (such as the Polar FS1 Heart Rate Monitor Watch) which measures your pulse over your midsection.... Personally, I have had the most positive results using these monitors with clients.
Get Your Belly Back with this Momilates Exercise!
Targeted Muscles:
Set-Up:
Action:
Include Baby:
Good 10 minute video on conscious parenting
Parental Evolution...a must watch video
http://www.youtube.com/watch?v=QMPQ2WUD2k&feature=playerdetailpage
Veggie-Fruit-Protein Smoothie the Kids will Love! -It's addicting
Alas, I have found a positive means of including healthy fats, kale, protein and more into a beverage my children (and hubby!) will request 2-3 times a day. Through trial and error I have finalized the concluding recipe below. I also attached some pictures at the bottom of the page. You may purchase the items frozen or canned (ideally glass canned) to help save money.
Super Smoothie Recipe
Clean and prepare the following in a blender or food processor:
2-3 cups of kale
1/4 cup of zucchini
1-1.5 cups of coconut milk
2/3 cup of pineapple (add more if you would like it sweeter)
1 banana
1 large peach
1/4 cup of raspberries
1 tablespoon of coconut oil
Mix in blender / processor
Stir or Sprinkle in some chia seeds (protein)
Voila! This is so nutritious at any stage of life! Usually I mix up a large batch -pictured below- that will last 1-2 days in the refrigerator. I also freeze this for my daughters lunch box -acts as a freeze pack and a desert.
