Fitness Friday: How Soda Impacts Your Body

I have never been a soda drinker until I became pregnant with my first child. I had really bad headaches and my doctor recommended drinking some caffeine. It was the only thing that helped. A friend of mine told me her mom started drinking soda when she was pregnant with her youngest sister and that she still is addicted and her sister is 18! I was relieved that the craving and the headaches went away after giving birth. Same thing happened when I was pregnant with my second, but the only different is that she is now 13 months and that dang craving has not gone away! I know it is awful and I go in spurts where I get off it for a little while, but then I have a few days of needing a little caffeine boost and I'm hooked again! I read an interesting article on the impact of soda recently, but can't find it. I did however, come across this image from a past news article that I thought summed up why I know I need to give it up. Here's to drinking more water! 

Fitness Friday: 9 tips to stick to a schedule of regular exercise

These nine tips are taken from The Happiness Project by Gretchen Rubin.

1. Always exercise on Mondays
2. Never skip exercise for two days in a row
3. Don't link exercise to weight loss- exercise fro sanity not vanity
4. Give yourself credit for the smallest efforts
5. Think about context-do you hate the loud music at your gym? rethink your choices.
6. Exercise frequently- If you think you are staying in shape by playing pick-up basketball, you should be playing four or five times a week
7. If you don't have time to both exercise and take a shower, find exercise where you don't need to shower afterwards.
8. Spend money to make exercise more pleasant. Exercise is a high life priority, so that is the place to splurge a bit if that helps.
9. Remember: belonging to a gym doesn't mean you go to the gym, and just because you were in shape in college doesn't mean you're in shape now.

Beauty/Fitness Friday: Healthy Food Substitutes

What of these substitutes have your tried?

Fitness Friday: Studio 5 "10 Pound Challenge"

 Check out the Studio 5 "10 pound challenge"! It started a few days ago, but if you haven't started yet or if you are coming across this post months later, start now! Challenge yourself to lose 10 lbs in 30 days. Studio 5 has this challenge where thousands are committed to changing habits and getting healthy with the help of Melanie Douglas R.D. Check out her facebook page: Studio 5 "10 pound challenge" for meal ideas, weekly exercises and daily exercise challenges as well as get the support and encouragement you may need. Melanie along with 3 other trainers are committed to answering any question you may have. I am personally excited for this challenge. My week has not been off to the best start with sick kids at home, but I really want to get in shape and get healthier. 2014 is my year and it can be yours too! 

Here are 3 tips for the month.

Beauty/Fitness Friday: Drink More H20

We all know we should be drinking water. I am trying really hard to drink more water. I bought a 32 oz water bottle and challenge myself to drink 4 of those a day. Yes, I am constantly having to use the bathroom! Some days are more difficult then others. Some days I have to add a little Crystal Light or lemon, but let me tell you... I really do feel better!  "Water is so beneficial, so easy, so free yet so easily overlooked.  It’s really a no brainer (actually your brain is 90% water!!!). Your body is about 70% water, the majority of your blood and every cell in your body is composed of water. Therefore, you need water to function properly." This article gives 10 benefits of drinking more water, which are listed below... 

1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!

2. Promotes Weight Loss – Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!

3. Flushes Out Toxins – Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).

4. Improves Skin Complexion – Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!

5. Maintains Regularity – Aids in digestion as water is essential to digest your food and prevents constipation.

6. Boosts Immune System – A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.

7. Natural Headache Remedy – Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.

8. Prevents Cramps & Sprains - Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.

9. Puts You in a Good Mood – When the body is functioning at its best, you will feel great and be happy!

10. Save Money! - Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!

Drinking more water is not always easy. We know the benefits, but HOW can we get ourselves to drink more... ManifestYourself.com offers the following 10 tips, which I will be implementing to help myself. #1 & #2 has already helped me. I am lost without my water bottle. I NEED a straw and I need my water bottle. I don't think it is "pretty", but it helps a ton! I got my Contigo 32 oz bottle at Target. Check it out! I will however try #5,6,7 &10. Cheers for drinking more water! Do you have any other tips?

Beauty/Fitness Friday: Body Love

What do you see when you look in the mirror? If the first thing that comes to mind is something critical, you're not alone. This month Studio 5, a local station, is challenging us to think positive about our bodies. 

Brooke Walker shares the Studio 5 campaign, called Body Love.Forget the flaws you see in the mirror. If you really stop and think about the things your body can do, it's quite a miracle! Take the body love challenge and think of at least one physical feature you like about yourself! Personally, I would say I love my hands. I love that they can create anything I put my mind to,  they can pick up my littles ones and rub their backs in comfort, they can cook and they clean which is an important way I feel I show my family love, they can build towers of blocks and play play dough and they can tickle! What do you love?

Read more at http://studio5.ksl.com/?nid=71&sid=27457895#OEE42urqD47BFRsF.99

I also absolutely LOVE the 10 tips to teaching our daughters, or sons as well, to love their bodies! Check them out and be sure to implement them!

Beauty/Fitness Friday: "Fitspiration"

Have you ever hear of the term "fitspiration"? It has replaced "thinspiration" which has actually become a banned hashtag because of its pro-anorexia obsessions. I was introduced to this term on Instagram, but it is also all over Pinterest and other social medias.  Fitspiration involves images or quotes that aim to motivate people to adapt to a healthy lifestyle. Unfortunately, what none of these body image hashtags takes into consideration is the positive or negative influence they have on the individual. Even something that has the best intentions can do more harm than good.

I am guilty of pinning these images which always claim to have the best paleo 30 day diet that will get your tummy flat or instructions for a burning core pyramid or 50 habits of think people... 
But really, let's be honest for a minute... who works out in those clothes or lack there of? What are these images really telling us? I love and follow Beauty Redefined  and I love how they question the motives of some of these images. "...the image would lead one to assume it is a look – a vision of oneself – that is the goal. A sexually appealing, “to be looked at” goal that leaves little room for worrying about internal indicators of health or meeting a fitness goal like hiking to the top of that peak or finishing that race or getting your heart rate up every day. My fitness board on Instagram is titled "It's About Healthy", but is it really? Do my pins reflect my intention and motivate me to be healthy? 

When looking for true inspiration Beauty Redefined suggests we ask ourselves "if these images and texts motivate you to respect your body as something that can do so much good, make and reach fitness goals, and maintain health that will keep you happy and able, then they are appropriate for you. If they motivate you to worry about being looked at or to improve parts of your body to meet a beauty ideal you see in media, you must be aware of this."

Where do you find your inspiration? I want to be healthy. I want to be able to run and play with my kids and grandkids some day. I want to be a good role model for my girls. I want them to be be confident, healthy and happy. I always joke with my hubby and tell him I want to live to be 105, but really I want to live a long, healthy life together. They are my inspiration. Of course I want to look good too, but I think when we are healthy we are happy and "happy girls are the prettiest!" 

Beauty/Fitness Friday: Healthy Alternatives

Health & Fitness Friday: Confident, Positive, Healthy & Happy

I want my girls to be confident, positive and healthy. I want them to be happy. Happy girls really are the prettiest. I want to display the above quote in their bedroom and assure they know what true beauty is. I want them to also know that kind, compassionate, honest, faithful, smart and loving girls are also the prettiest. I don't want them to be obsessed, but I want them to be aware and conscience of the choices they make in taking care of themselves. I want them to be aware of their bodies and be appreciative of them and not feel overwhelmed by what society tries to tell them it should look like. The media distorts our perception of beauty and it has a huge impact on us. I want exercise and food choices to be something positive and fun. I want my girls to feel and know they are beautiful. I want them to know that their reflections do not reflect their worth, health or happiness. I want them to have a positive self image. They need to see a mother who loves and respects her body. I have read quite a few articles from the website Beauty Redefined and listened to hours of podcast from the Power of Moms on the topic of body image, beauty, exercise and nutrition.

http://powerofmoms.com/2012/06/solutions-to-moms-body-issues-episode-36/
http://powerofmoms.com/2012/08/beauty-redefined-episode-39/
http://powerofmoms.com/2013/08/making-time-to-exercise-episode-59/
http://powerofmoms.com/2013/09/healthy-eating-and-no-more-diets-radio-episode-24/

There is so much material and so many resources out there with ideas and tips to help us teach our children how to be confident, positive and healthy. Here are just a few ideas I have come up with in the little bit of reading and research I have done so far.

1. Deal with your own body image issues. Shut down every negative thought we have and replace it with a positive. Do not talk negative about your body or your looks. Your daughter will hear you and it will negatively affect her view of her own body. I feel like this is one that goes overlooked.

2. Do not draw attention to your child's looks and others looks. Friends and media will do that for you. Make your compliments be more about achievements and characteristics. I had heard this years ago in a child development class and I have always remembered it, but it is so easy to make comments to my girls about how beautiful they are. I do not think that the "you're so pretty", "so cute!", "beautiful!" comments need to be taken out of our dialogue, but I do see the importance in making sure it is not the focus and that we are paying more attention to the achievements and characteristics.

3. Demonstrate healthy eating habits. Focus on health and nutrition instead of weight and calories. Teach them about nutrition and always have healthy food to offer.

4. Find exercise that fits- It doesn't matter what your child or you do for that matter, for physical fitness; it just matters that they are doing something. Whether it be a group sport or individual, help them find their niche in something they like.

What ideas do you have? How do you teach your children to be confident, positive, healthy and happy?

Welcome!

Thank you for checking out Motherhood in the Major Leagues' blog! I hope it can become a place of reference, ideas, inspiration and encouragement!  Please "follow" the blog and check back often for the following topics:

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