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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Had a Bad Day? 7 Things I Strive Not to Do

All of us have bad days.  Sometimes even bad weeks, bad months, or even times we feel like we are trapped by events or people in our lives and it lands us in a bad mood.

Many times the advice you get are all the ways to make you feel better.  Ways to relieve stress, or take the worries off your mind, but it can be hard to even have the initiative to do those things!  No one ever really talks about the things you should NOT do.

At our house, things have been a little crazy and upside down.  It feels like at least one person is having a bad day in our house everyday.  We are adjusting to a new schedule, home programming, and a whole new diet plan to support our son with his Brain Balance program.  We try to play outside, visit with friends, get out of the house to get our minds off of the stresses, but many days lately I feel like we are circling the drain!  So, how can I help my family and I to STOP doing things that contribute to a bad day?  Here are some ideas…

1. Quit Feeling bad for feeling bad.

So many times I apologize for my mood, for feeling bad.  But really, we CAN’T be happy ALL the time.  It’s ok to experience our full range of emotions from time to time.  Instead of dwelling on your bad feelings, please just allow yourself to be present in your emotions and work THROUGH them!  Many times you are able to let things go and make room for a sense of peace.

2. Don’t Eat Your Feelings.

I promise, it only feels good for a moment!  In my experience, shortly after I’m done eating that comfort food, guilt and shame make their way in and I end up feeling worse than when I started.  It’s taken me a LONG time to remember that each time I’m tempted by that feeling of a need for comfort food, that I feel worse afterward.  Now I’m able to reach for healthier food options or make a smoothie.  So remember to keep your favorite healthy food options close at hand in your home, especially when bad moods strike!

3. Are you focusing on the problem, or the solution?

Sometimes it feels really good to vent to your friends and share all your troubles with them, but be sure you aren’t complaining about the same things over and over without searching for a solution.  Plus, your bad mood could spill over on them, and you don’t want to be the cause of someone else’s bad mood.  So instead of complaining, try and come up with ideas and steps you can take to better your mood or situation.

4. Are you avoiding the fresh air?

Go OUTSIDE!  It will boost your mood almost instantly. Don’t give in to that feeling of wanting to crawl in bed and binge watch episodes of your favorite show on Netflix.  Instead to out and enjoy nature!  Find a local nature trail, take the kids to the park, or simply go for a walk around the block.  Sunshine is nature’s antidepressant.

5. Never moving at all. Ever.

I know, I know…exercise is tough, and not fun for so many, but even if it feels like the least appealing thing to do in the entire world, DO IT ANYWAY!  5 minutes with an elevated heart rate can boost your mood for hours after.  For me, taking TRX class has been a giant help for my mood.  Even when I don’t want to go, I go anyway because I know how much better I will feel after it’s over!  Plus my coach is really awesome about accountability.  So get up and DO something, I promise it’ll be worth it to help you get out of your “blah” mood.

6. Staying in your head.

When we’re in a rough mood, we tend to focus on the bad. We go over negative situations and outcomes like a video replaying in our mine. Don’t wallow in self-pity or overanalyze past drama, start living in the here and now instead. Do activities that bring you joy: coloring, cooking, reading a good book, or doing yoga.  Find what works as an outlet for your mind to release those bad emotions.

7. Use some essential oils.

I know, crazy right?  But really they help tremendously with helping your body feel more balanced.  One of my favorites is Stress-Away from Young Living.  I put a little on my neck, or a few drops in the diffuser and it makes a world of difference for all of us in our home.  Check out Oils 101 for more info on these wonderful oils, I’d be happy to help you with a wholesale discount.

Want to continue to follow our family’s journey in health and wellness?  Like our Facebook page Wellness Momma, and follow our blog!  We’d love to have you along!

I HATE Junk Food!

This past weekend was a little tough around here.  Being fully committed to our Brain Balance plan and completely changing our food.  Gluten-free, dairy-free, no refined sugar, no processed food, no junk…NOTHING!

Now that’s hard for anyone, but for a 6 year old who already ate a restricted diet because he is so picky…it is SUPER FRUSTRATING!  It’s been really tough for him to understand, and really, he’s done so much better than we anticipated.  BUT he seems to constantly be telling us he’s hungry, and that’s hard for a mom to hear all day!  I know he’s not starving, I know he’s ok, but it’s still hard to hear and hard to see him break down because the food he knows and loves is no longer a part of his life.

Saturday night I went to bed really unsettled.  I started getting really angry at the food industry in general.  Why do they have to make so much food that gives us absolutely NO nutrition?  Why is it in our face and advertised EVERYWHERE?  Why do they have to put sugar in EVERYTHING?  It is all around us and makes my job of feeding my kids healthy nutritious food that much harder.  Constantly having to tell him that a particular food isn’t on our plan and we’ll have to look for a healthy recipe to make that item at home isn’t a good enough answer for him right now.

I know it will all come in time.  He will adjust, he will get used to it, and in the long run this is what is BEST for ALL of us.  But right now, I REALLY hate junk food!

What do you think?  How do you handle encouraging healthy eating when there’s all this bad stuff all around us?

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Angels in the Snow

This right here…it’s the one movement that is part of his home programming that he actually enjoys.

It’s called the Angel, but he calls it “Angels in the snow”.  It’s the only one that I don’t have to correct his breathing, or help him with it to get his body movements going the right direction.  I do the deep breathing right along with him, mostly for my own sanity.

Stepping back and realizing that this isn’t as easy for him as it is for me, has been a great adjustment.  All his exercises in the home program are things I’m able to just do, with very little effort, but for him it takes great effort to overcome those primal reflexes that we are trying to work out so that he can better control his body and overall self awareness.  This is just as much a learning moment for me as it is for him.

Day by day, we are making tiny bits of progress, and I am so excited to see where he will be in a few months!

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Little Victories

We tried some brown rice cereal, sweetened with organic cane sugar and it also had unsweetened cocoa.  Then we poured unsweetened coconut milk over it.  He took a few unsure bites, but decided he liked it.  My other 2 kids liked it as well.  We also tried some coconut milk yogurt that he really didn’t like, but I got each kid to at least take 2 bites.  It will definitely take some time to change how they eat, but I’m excited that they have been more willing than I expected them to be.  My oldest was NOT happy that she was having to join her brother in eating differently, but after I explained to her that it was for the best for all of us, she’s actually been quite helpful most of the time with encouraging him to try more.

Food has always been a struggle for our “O”.  We discovered when he was about 12 months old that he has a severe allergy to eggs and peanuts, then lower on the spectrum is tree nuts, corn, and soy.  We are able to eat peanut butter around him, but he has never ingested it.  We’ve always tried to limit how much he eats of the other things, but corn and soy are in nearly every processed food, like crackers and other snacks he loves, so it has always been hard to find him alternative food for in between meals.  He also deals with some texture issues.  Even when it is a food he likes, if it is cooked in a different way (or “wrong” according to O) then he won’t eat it, sometimes he will even gag and throw up.  He used to LOVE blueberries, when he was about 2 and a half we went to the farmers market and he asked to carry the bag of blueberries and he ended up eating nearly the entire bag as we walked around, that’s how much he loved them.  Well, at some point he got a “yuck filled blueberry” and he hasn’t touched them since.  😦  So far we haven’t even been able to convince him to try them again.

Another texture issue for him is the crispy-ness of chicken nuggets.  For example, we generally were at Chick-fil-a every week and he always peeled most of the breading from his chicken so that he could eat it, but give him the grilled chicken and he won’t touch it!  Those are just a couple of the battles we face.  It’s a journey, and ultimately changing his diet is for the best and is going to help him greatly in the long run!

Do you have a child who deals with texture issues?  What are some tips or tricks that you have tried?

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Unplanned Healthy Meals

So one of the biggest things I have learned with food (as well as many other areas of life) is when I fail to plan, I plan to fail. Fail to plan, plan to fail So MANY times I’ve failed.  Life gets busy, things don’t go as planned, kids need more attention so dinner doesn’t get made, we get home late from piano lessons or gymnastics, the list of excuses can go on and on!  It used to derail me from healthy eating quite easily, but with time and practice I developed a plan for my “unplanned days” that has helped keep me eating healthy!  Here are the steps I take to put together dinner for us on those days…green veggies

Step 1: Vegetables!  What vegetables do we have and what can I do with them.  I try to use any fresh veggies we have first.  I’ve gotten pretty good at keeping our freezer stocked
with frozen veggies we can steam in a pinch, but fresh
veggies are our favorite.  Generally I roast them in the oven with a little olive or coconut oil and salt and pepper.  I try to choose a green one because usually those provide the most health benefits, but I use what we have.  Learning to build our meals around a vegetable instead of a meat, definitely took some adjustment!  Almost all of us are raised to think of what meat we are going to prepare first and build sides around it.  Making the vegetable the star of the meal is still new to us, but I think we’ve embraced it well.

Step 2: Protein!  Sometimes this is a meat, sometimes it quinoa.  When cooking my unplanned meal those are generally the 2 we bounce between.  The most common for us is leftover chicken breast, lean steak, or turkey burger that we season with our homemade taco seasoning.  I think that is my favorite!  Sometimes I add onions and peppers to it and place it on a bed of mixed greens and a scoop of guacamole or avocado slices.  🙂

Step 3: Eat it! Yes, it’s that simple.  Meals don’t need to have 3 or 4 sides.  Keep it easy and simple and you’ll be amazed at how wonderfully satisfying it is to eat REAL food!  That’s how I adopted this unplanned yet planned meal idea in the first place…make it easy and I’m more likely to see it through!

Back Up Plan…Worst Case Scenario  So this happens sometimes.  I’m SO hungry and it is SO late, that I don’t even have time for what I’ve laid out above.  So, what do I do?  Well, I used to hit the nearest drive thru, but now that I’ve kept to healthy eating for so long, going through the drive thru makes my body feel horrible!  Now I just make a protein shake.  We have a couple protein shakes that we use.  We love Pure Protein Complete from Young Living, (contact me for wholesale pricing) or the All in One Nutrition from Vega. (I’m not affiliated with Vega, just love some of their products!)  Those are our favorites.  We just add a little unsweetened almond milk, sometimes a little frozen fruit and blend it up in our Ninja.  It helps keep me on target and even on days that it’s not what I really want, it tends to hit the spot.

How can you make dinner easier when you’ve forgotten to meal prep?  What are your favorite healthy go-to meals for your family?

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It’s All in Your Head!

So this right here…it’s an inverted plank.  It’s not the hardest move I’ve ever done in my TRX training, but it definitely doesn’t fall under the easy level.  What makes this so awesome, is that I couldn’t do it.  Well, what I mean is, I told myself I couldn’t do it.

You see, last time we did this move my coach, Mark Campbell gave us a modified version and I took the “easy” route because it was something I hadn’t done before.  Which is fine, we have to listen to our bodies when we exercise.  This round, he didn’t give us the modified option…I spoke up and said something, but he just smiled and said, you can do it this way.  Well, I almost didn’t.  As I was putting my feet in getting ready to go into a plank, that negative talk began to creep in.  I pushed past it and said to myself, just try, if you can’t do it, you’ll get it next time.

So I pushed my body back into a plank.  I realized, this isn’t so bad and started walking myself away from the wall!  I shocked!  It wasn’t bad at all, I could totally do it!

So here’s what I learned…your mindset almost always predicts your outcome.  I almost letpositive a negative mindset let me fail at something that was VERY attainable for me.  It was not only an accomplishment I could mark off as TRX things I can do, but it also was a reminder to push myself, quit limiting my abilities, and stay positive.  You know, it isn’t often that Mark gives me something I can’t do.  He leads and coaches in a way that helps me get better and achieve things I never have, and even on those few times I have failed at something he’s given me, he’s quick to show me how to achieve it next time.  It’s been nearly a year since I dove into TRX, and it’s been the most empowering change in my lifestyle than anything else.  Many times it’s my words and positive mindset that get me through.  Like when he has us do my “favorite things” like squat hops or burpees.  I just say, “oh squat hops are my favorite.”  They really aren’t, I really dislike them, but I tell myself these words at an attempt to keep it positive, and I think it really makes a difference for me.

What do you do to stay positive in things you don’t really want to do?  Continue to follow us on Facebook and like my page, Wellness Momma.  🙂

Memories got me today

Does a song ever come on the radio, that sparks a memory, that generates some tears?  It happened to me today and completely caught me off guard.  In all the cleaning of clutter I’m trying to do in my home I came across an old CD that my sister and I used to listen to A LOT when we were younger.  It’s the Judds Greatest Hits collection, and I think we loved it so much because we could sing along and belt out the lyrics to the songs.  I was feeling a little nostalgic, so I decided to play it in the CD player in our van while driving somewhere today.  We were on the interstate when this song came on…

It hit me fast.  The tears pricked my eyes as I thought about my grandparents.  You see, I had really awesome ones!  We lived very close to both sets of our grandparents.  My dad’s parents lived just down the street and we were there all the time!  We spent many afternoons there and they took us to most of our activities that we participated in.  They were at every recital or performance and lots of sports games.  I miss them all so very much and I wish I would have learned even more from them than I did.  I didn’t realize that my time with them would feel so short.

 

These amazing women were my grandmothers.  I wish I could still talk to them…

But they continue to inspire me to work harder and try for more.  They were very hard workers and seemed to always be doing something.  They were both wonderful cooks and it seemed that it was one of their favorite things to do…feed their family.  I think of them often when making food from scratch in the kitchen.

Take time to spend with your grandparents, ask them questions and learn about your family history.  I promise, it’s totally worth it, and it’s good for the soul.

Be sure to follow Wellness Momma on Facebook to keep up with our family story and be inspired daily.

Frustrating Transition

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See this awesome sunrise through the clouds? This was an awesome picture God gave me to view this morning on my way to my 6am TRX class. It was breath taking, the picture doesn’t do it justice. I’m thankful I had that peaceful moment this morning because…
I didn’t see this coming. Well, I’m not sure that we were prepared for any of the results we received from Brain Balance for our son (We’ll call him “O”), but we knew there was going to be things he needed help with. Here’s the thing though…as we figure out how we are going to pay for this and get all these ducks in a row this week, I’m SUPER frustrated! This is hard!
Now that we’ve gone over the results, I understand better how his mind works and why he does the things he does. I get it, I have an understanding that I never had before. But guess what? That doesn’t make it any easier. It didn’t give me a magic dose of patience to be able to deal with him and his melt downs. Having the knowledge of all his struggles has helped, but it has me anxious to begin the program so that we will actively be working on these things!
In the mean time, I guess I’ll have to be satisfied with reading the material they gave me, doing some research on my own, and rolling my Stress Away Essential Oil on to continue to calm these frustrations.
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Another amazing sky view today!
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