Becoming Better…No Excuses!

Recently I’ve had a lot of people ask me what I’ve been doing in my life to lose weight and get fit.  Really it has been a road of ups and downs, but before I did anything I worked hard to change my relationship with food.  I now strive to make better food choices daily, use Young Living essential oils and supplements to support my health, and I MOVE!  I go to TRX 4 times a week.  That’s when those people’s mouths drop open and they say, I could never do that.  I tell them that 3 of those classes are at 6am so that I’m not sacrificing time with my family and that makes it easier for me.  They look at me and say, I could never exercise that early!  In my head, I remember when I made those same excuses.

Here’s the thing folks…I decided over a year ago to make a change in my life and in order to do that, I had to be committed or the change wouldn’t happen.  I couldn’t be successful at this if I wasn’t committed to making my body healthier so that I could be happier.  I truly enjoy going to TRX class as it’s something that has given me so much strength and helped me gradually push my body and build muscles that I didn’t even know I had.  Some days are harder than others, some workouts are not my favorite, but they all contribute to making me stronger and making me better.

I learned awhile back that if I complained, even in my head, about a certain exercise or movement, I almost always failed at it.  This negative self talk truly has an impact on what my body can do.  So for months now, whenever my coach cues an exercise that I don’t like or is one that is hard for me, I just say, “that one’s my favorite!”  Everyone knows I say it with a hint of sarcasm, but it didn’t take long for me to realize that just uttering those words each time have helped me achieve more in that exercise or movement than I ever thought possible.

There are even movements or positions that I now love! One of them is a suspended side plank.  I love it because when I began, those muscles were so weak that I couldn’t even hold a modified side plank on the ground.  I’ve progressed so much that recently I held a single-leg side plank for about 30 seconds or more.  You can see the drastic difference of those levels in the pictures below!  Neither of the pictures are of me, but I wanted to illustrate the difference between those 2 descriptions.

I don’t mean to only promote TRX on my blog, it is just a form of exercise that I have come to enjoy and it works for me.  That being said, find a form of exercise that YOU enjoy.  Even going for walks are a great way to get started integrating more movement into your lifestyle.  I used to love Zumba way back when my gym offered that class, and that’s an awesome way to burn some calories and work cardio.  Find something that you enjoy, and you’ll stick with it!

Keep following my family’s journey to get healthier right here on this blog and our Facebook Page –> Wellness Momma.  Learn more about TRX and my coach at www.corestrongkc.com

Progress to a Real Hug!

My 6 year old son has been a part of the Brain Balance Program for a little over 2 months.  He has Functional Disconnect Syndrome – FDS, and is Right Brain Weak.  It is absolutely amazing to me the progress he has made on the program in such a short amount of time!  There are so many areas that we’ve seen changes in, and we are so glad we found this program instead of going down the road of having him diagnosed with Autism or ADHD and the doctors recommending different medications to change his mood. Brain Balance is definitely a great fit for our family.

The one area that has changed and had one of the biggest impacts on me the past few days is touch.  You see, my son doesn’t like to give hugs to anyone really.  He’ll hug me, his dad,20151226_100900 and my dad…but everyone else that is immediate family he is very reluctant to hug.  He will usually do it because he has learned that we hug when we say goodbye, but he doesn’t ever want to.  I just thought that this was who he was.  I didn’t realize that “Some children with FDS can be extremely sensitive to touch.  They’ll squirm away from a hug and keep a distance when sitting with their family.” –Disconnected Kids by Dr. Robert Melillo

Well , this past weekend he spent time with my mom and step-dad. My step-dad was amazed at the changes he saw in our kid.  He said that he asked him to sit with him during a movie they were watching, and that he gave him a real hug!  It made me think about how my son was even interacting with me lately…

I thought about his hugs recently and how he has been putting his arm around me when he sits on the couch with me.  I thought about his schoolwork and how I’m able to be closer to him to show him how to hold his pencil or how to write a letter without him becoming irritated.

I get a little teary eyed realizing that he is beginning to FEEL!  Previous to Brain Balance he had little to no empathy and truly didn’t understand others emotions, let alone his own.  The fact that he has begun to give real hugs, and that he lets me give him kisses is a change that this momma is LOVING!  You see, many children who are right brain weak are not able to show empathy or understand emotion because that part of their frontal lobe hasn’t developed so that they can.  It’s something that I took for granted before, but now I am so incredibly thankful for the work he is doing.

How do you celebrate progress with your kids?  How do you effectively praise and encourage your children with they are doing well?  We are doing our best to recognize his small changes and praise him when we see the differences for the good in him.

I’m going to continue with other blog posts of his progress and changes we have made in different areas.  Follow along on our blog, and our Facebook page, Wellness Momma –> here.

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The Struggle of Less Screen Time

As part of doing the Brain Balance program, we are supposed to be limiting my son’s screen time to 1 hour a day.  It didn’t really sound that hard at first, I already limit the amount of TV they watch in a day, but when it is ANY screen, not just TV, it makes it a little harder than I thought.  He wants to play games on my phone, or on the computer, and that’s part of screen time too!

owen chalkHe loves to play outside, so that is a big help on days that it is nice enough to send the kids out, but it has been in the upper 90’s a lot lately, so they only last outside for about 10-20 minutes before they need to come in and cool down.

We definitely have made more trips to the swimming pool! These kids LOVE to swim, thank goodness their grandpa has a neighborhood pool that the kids can swim in for free and we go almost weekly.  They swim and move the entire time just wearing their little bodies out!  It’s so good for them to owen swim 1get moving like that, plus it is something to do outside and NOT in front of a screen.
Plus, they rarely have any sibling fights in the pool, which mommy LOVES!  Anything to keep the peace, right?

The kids have also had fun making up their own games, and playing the board games we have.  Plus he is getting really good at UNO, he actually beat me last time we played!

What are some creative ways that you reduce screen time with your kids?  How do you encourage move movement with couch potato kids?

Continue to follow our journey through this blog, and on our Facebook page, Wellness Momma –> here!

Protein Bites

I made these awesome little nuggets of splendor last week!  I didn’t realize when I was making them that all these healthy ingredients mixed together could create something so scrumptious.  I have to do my absolute best to restrict myself to just 1 or 2!  Plus my kids love them, and that makes them even better.

My first batch had less chocolate chips, and I added a blend of pecans, pistachios, and cranberries to it.

My second batch I made nut-free for my middle son with food allergies, but I added too many chocolate chips, so they were harder to keep together.  But don’t worry, those chocolate chips didn’t go to waste!  My little boys made sure to eat those up.

The original recipe comes from my Core Strong coach, Mark.  I’m not sure where he got it from, but I don’t think it’s fair to keep it a secret because these are AWESOME!

Protein Power Balls

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They may not look very pretty…but they are REALLY good!

  • 1 cup Gluten Free Quick Cooking Oats
  • 2/3 cup toasted unsweetened coconut flakes
  • 1/2 cup almond/peanut butter (for my no nuts batch I used Sunbutter)
  • 1/2 cup ground flax seed
  • 1/2 cup chocolate chips/dried fruit/nuts/combo
  • 1 tbsp  vanilla
  • 1/3 cup honey
  • 2 tbsp chia seeds

Mix all these up in a bowl, then use a tbsp to portion out a roll into balls.  I place them on parchment paper in an airtight container and store them in the fridge.

Now…to add my own little Essential oil twist!  Add 6-8 drops of Young Living Orange Vitality Essential Oil.  It puts a fresh spin on an already great mix!  Learn more about it here.  My member/referral number is 1567278 in case you decide to purchase some for yourself…that little bottle has 85 drops in it, so it’ll last you quite awhile!

WARNING!  Like I said, these are awesome and you have to be careful not to eat too many.  🙂  I think my youngest would eat 1/2 the container in one setting if I let him.  😉

Keep up with our adventure of clean eating and healthy changes in our family by following our blog and our Facebook page!  https://www.facebook.com/wellnessmommaof3/

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Experience the Rugged Maniac

So back in April a few of my friends convinced me that it would be “fun” to do the Rugged Maniac together.  Don’t know what the Rugged Maniac is?  Well, I didn’t know much either except that it involved obstacles, mud, and water and I absolutely HATE doing anything in wet clothes.  Like seriously if you know me at all, spill a cup of water on me when I can’t change my clothes and I’m sorry for the wrath that will rain down upon you.  This was such my concern that it wasn’t until a week before the race that I decided to look up the Rugged Maniac and learn every detail.  Oh that was such a mistake!  I looked at all the obstacles that were captured in pictures all over the internet and I started to fear my survival of this race.  Pretty much every single one were things I had never done before.  Ok, they were ALL things I had never done before!

I seriously struggled to sleep 2 nights before the race because I had looked up all those pictures and what exactly the race involved and I started having like mini panic attacks in my sleep.  The night before I layered on some Stress Away essential oil from Young Living, and that seemed to do the trick to get me through the night so I was rested on race day.  As I pulled into the parking lot to meet my team, anxiety set in and I started to get really scared.  I rolled on some more Stress Away as  I stood there thinking that I didn’t know what to expect, but I had a little peace in knowing that my friends would be there for me through the entire race, and I knew they would be the support I needed to have the courage to try every obstacle.ruggedmaniachill

One little detail that our entire team didn’t really think about, was the fact that the event was being held at Snow Creek which is the closest thing to a mountain we have here in Missouri. they cover it with snow for skiing in the winter.  If you weren’t navigating an
obstacle during the race, you were nearly crawling uphill or trying not to fall as your momentum pushed you downhill!  Oh, and another thing we were dreading…it was over 100 degrees!  It did make having wet clothes slightly easier to deal with though.

After EVERY obstacle I would take a quick look back and say, “I can’t believe I just did that!”  We joked about how it was everything I spend time telling my children NOT to do…”don’t play in the mud, don’t climb that high, don’t jump over FIRE!, don’t climb the walls!”  I still can’t believe I did it, and I wouldn’t have made it through the entire course (especially climbing the wall) without them!  We finished and I couldn’t believe I survived the entire thing and gave everything I had to that race.  It seriously is the most EARNED t-shirt and medal I’ve ever received, and I’ll be wearing that shirt with pride and happily share my story and battle wounds with anyone who’d be happy to listen.

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Finishing that race has got to be the hardest physical achievement I have done besides birthing my 3 children.  It made me realize that I could accomplish things that I never thought possible, and that my goals are not set too high.  If I can accomplish an entire race I never dreamed possible for myself, what else can I do?  Who else can I help do the same?  How can I take my new found inspiration and knowledge to people just like me?  I hope sharing my story will help inspire others to realize that they can achieve things they never thought possible for themselves.

Follow this blog and my facebook page, Wellness Momma so you can follow our story!

Weight Loss Transformation

There are SO many things that have contributed to my weightloss transformation.  Getting my head in a place where I could mentally be up for the challenges and sacrifices it would take was one of the first steps I took.  With the help of Dr. Black at Core Wellness I was able to work through many obstacles holding me back in getting healthy.Transformation pic 1

The second thing I did was learn about how I could use Essential Oils to help get my body healthy and working right.  There’s a lot of skepticism behind essential oils, but I’ve done lots of research and found using Young Living Essential Oils and products were top notch for my body and a great companion in my wellness journey.  We use them to detox, cook, stay healthy, and support our body systems as we go through everyday life. They have truly helped fuel my desire to be healthy and assisted in my weight loss.  Chat with me if you want more info about how I use the oils to support my weight loss, I’m happy to share!

In the last year I have been a part of Core Strong Fitness and taken up strength training with an awesome coach, Mark Campbell, using the TRX.  Here is what I shared on his Core Strong Fitness page:

I have spent majority of my life overweight.  I’ve tried many programs, diet plans, gyms, you name it, but nothing was helping me successfully take off and keep off the weight, and after having three kids, I was really struggling.  Two years ago I sought help from Core Wellness and my eyes were opened to realizing that I was an emotional eater, and that many activities in my life were centered around food.  I spent an entire year (not intentionally) working on my relationship with food and transforming that relationship so food was no longer my friend, but simply fuel to get me through my day.  I failed many times along the way, but I learned SO much.

before after1Finally, about one year ago I decided to check out this TRX class that Mark had been talking about.  I had no idea what it was, or what we would be doing in class, but I was ready to make a change for myself.  It didn’t take long for me to discover that this form of exercise was exactly what I needed.  I have worked hard over this past year, and have been able to succeed with movements I couldn’t even do when I began.  I’ve gained lots of muscle, confidence, and a drive to keep getting better.  I’ve lost weight, inches, and self-doubt. 

What has been the best part about being a member of CoreStrong? The friendships made, the accountability to show up, and the best coach around!  It is a family, and without Mark’s direction and encouragement, I would NOT be where I am now with exercise and fitness.  All of this has propelled me to have a healthier lifestyle all around, and now I’m bringing my entire family on this journey with me.  You can check out our family’s journey and like our facebook page, we’d love to have you along.  https://www.facebook.com/wellnessmommaof3/

I’m still working on myself, but I have achieved a lot by focusing on all the ways I can help my body be its best!

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