“Patience, persistence and perspiration make an unbeatable combination for success”
I’ve been thinking a lot about this quote, especially starting off a new year. 2017 was a pretty great year for our family. We felt settled in a good routine with Brent’s school stuff, sports, church, work, etc. We had a lot of fun here locally in LA area (lots beach, baseball, new restaurants, Disneyland, etc) and road-tripped a few times up to Vegas and Utah. 2017 was also the first year I’ve been completely healthy since Tessa was born! That pregnancy was particularly hard and it’s been nice to finally see progress and the ability to regain muscle. Since her birth, I’ve had numerous injuries – hamstring, achilles, knee, back – and persistence has been key for me. During the weeks I wasn’t able to fully exercise, I was still at the gym rehabbing, stretching and strengthening and it’s finally starting to have good results. I’m not nearly where I’d like to be but I’m happy with the journey so far. Last year I also started playing soccer again with two different teams (a women’s team and a coed team) which is my main motivation for working out. I wouldn’t consider myself a natural at anything. I was never a natural soccer player or had any particular talent at the piano. These are two things I worked at all growing up and continue to practice and love today. (Thanks, Mom, for forcing me to practice the piano all those years!)
Looking forward, I am grateful to be done with 2017 as all years come with the positive and some negatives. I’m counting down the days to a week long trip to England next month and to enjoying more days at home with the kids. It’s bittersweet that they have to grow up. I know the days are numbered when I’ll have so much time with them, to watch them discover things for the first time and just to genuinely enjoy their company.
The 50 states as food! I loved these two in particular:
The anatomy of a self care routine – I loved that solitude was one of the items! While I generally enjoy being in the company of others, I do relish alone time when everything is quiet. It’s nice every once and a while to have quiet moments to hear yourself think.
Like most people, I make a health related goal at the beginning of every year. How are yours coming along? I feel like most people are super motivated in January and sometimes that motivation fades as the year goes on. To help all of us achieve our health goals this year, I will post a small health tip every month to hopefully boost that motivation level. All the tips will be practical and simple. I’m not into fad diets or drastic measures that promise quick results (because they usually don’t last). My philosophy is more about consistency and challenge. Some tips won’t necessarily focus on just physical health as over wellness includes mental, social, emotional and spiritual health. Here is February’s health tip:
When I’m done working out, one of the first things I want to do it eat! It’s easy to eat snacks or even junk but try to fill up with good, whole foods. When you burn calories exercising, you need to replace those calories. Don’t let your body store junk food calories or it’ll take longer to progress. I’ve listed some of my favorite, easy post workout snacks and I also like these protein bites you can make before hand.
I studied Exercise Science at BYU and absolutely loved my major! While I’m not currently working in my field, it’s so applicable to everyday life. Having a strong core is beneficial to one’s overall health and wellness, something I probably took for granted before having kids! My kids are almost 2 years apart and my body was definitely changed through the pregnancies and 2 C-sections (side note: it’s totally worth it, being a mom is the most amazing thing!)
I’m still working on the process of rebuilding my core and abdominal strength. One of the most common misconceptions is that doing thousands of sit ups will give you a 6 pack. Your core is not only the abdominal muscles but your entire core, including your back.
Here my top 10 effective exercises that will build your core (including your back!):
you can also try variations such as plank jacks, plank step outs, or plank leg lifts
2) Walking planks – shown on Bosu ball to add more of a challenge because of the unstable surface
3) Side plank
4) Split leg sit ups – I usually do these on the Bosu ball
5) Knee tuck on ball
6) Bird dogs – these are so great for your entire core! They can also be done on a Bosu ball for an added challenge
7) Spiderman plank
8) glute bridge – the variation is shown here using a single leg instead of 2
9) pelvic tilt – especially great for those small abdominal muscles in your core. This is also an excellent one for women recovering from pregnancy/diastasis recti
10) side plank hip drop
I occasionally drink (herbal) peppermint tea, mostly for the flavor but also for the health benefits. Here’s a few benefits:
- Can reduce stress
- Boosts immunity
- Can prevent nausea
- Improves digestion
- Can help reduce a fever
- Can reduce cramping and bloating (especially great for that time of the month, ha)
- Reduces motion sickness
- Can calm diarrhea and irritable bowel syndrome
- Relieves dry throat and coughing
*ask your doctor if you’re pregnant or taking other medications
I majored in Exercise Science as an undergrad at BYU, with an emphasis in Fitness and Wellness. I love exercising, being active and helping others achieve their fitness goals!
Wellness is not just being physically strong and able but also includes other aspects that helps one be well rounded:
Top 10 healthy habits that are small and simple changes anyone at any age or stage can do:
- Drink more water – aim for 8 cups a day.
- Regular and consistent exercise -find something you love to do that’s not a chore.
- Practice stress relief like meditation, deep breathing, stretching, yoga, etc.
- Walk more – take the stairs, walk on your lunch break, park farther away.
- Get enough sleep! – you will be mentally sharp and more able to maintain a healthy weight. One of the factors of obesity is a lack of sleep.
- Eat breakfast.
- Fill your body with whole foods – the less processed, the better it is for your body.
- Lift weights – You don’t need to become a body builder, but strengthen your muscles and bones.
- Look on the bright side – make an effort to focus on the positives instead of the negatives, don’t compare yourself to others.
- Serve and reach out to others – both parties will benefit in countless ways.
Here’s to being healthier and happier!