The Motivation You May Be Missing

I often hear people say they want to get started on a workout routine and just don't know where to start. My advice is.....just start today! If you say I'll start Monday, or I'll start tomorrow, often times we find a reason to not start that day and then we struggle to start. Let me tell you this--there will never be a perfect day to start unless that day is today. Here's some simple suggestions to get started on an easier foot:

Start by doing 25 push ups, sit ups and squats each evening before bed. After 2 weeks of that, move to doing 25 in the morning and 25 at night. This is a good one because it takes you about 10-15 minutes so you don't have the time excuse.

Start by going on a few leisurely runs. Don't plan how long or how far, just run to clear your head and enjoy the scenery. I like to find new trails or new neighborhoods to run in to change up the scenery. Sometimes that gives me the new kick to my workouts that I need.

Join a new fitness class. Many gyms offer classes that you can join....including ours! There's currently a boot camp going on in mornings or afternoons as well as a HIIT (high intensity interval training) in the mornings. Classes offer accountablity and a fun way to get moving. At our classes I offer exercise and nutrition tips and am available for questions.

Find a fun activity outside. My husband really enjoys playing tennis and basketball together and I recently started biking with my parents. Not only does that get you moving but it gives you an opportunity to work on a relationship with a spouse, friend or family member.

I encourage everyone to take advantage of these last few weeks of gorgeous weather before we can't play outside for a few months. Just get out and get moving!

--Emily

Two Book Reviews

I've been trying to take more time to just sit and relax lately. It seems like our family has been really busy (like most families) and I haven't had the time to just enjoy something I love--reading. I thought I'd share my book reviews with you. I read one book for fun, The Hunger Games, and one book for knowledge, The Five Love Languages for Children.

The Hunger Games was a very easy and fast read. (I started and finished it in the same day.) I was surprised that a lot of people recommended it to me based on what the Hunger Games actually are. I don't like any book where kids have the potential to get hurt, let alone killed. However, it was very intriguing concept and I think my brain thought, if I read fast enough, everything will turn out ok. I liked the main character as she was full of determination and I liked her quiet strength. The plot was well-written, so I guess I would say that I enjoyed the book overall. But somehow that seems like the wrong thing to say.  I want to see the movie and then I'll decide it I will read the other books.

I was given the book The Five Love Languages for Children as a gift and I really enjoyed it! I read this over the past month and thought it was written exactly towards my parenting style. The basic idea is that everyone (and I think dogs too), has 5 basic love languages and it's our job to figure out how to fill up our kids' love tanks. I was glad to learn what Ben's main love language is--quality time--and know that the things we do each day are really important to him. Will's main love language is still being determined since he is so young, but I think he tends to be a physical touch little man. The book is really easy to read, and gives quick & easy ideas to do for each love language. I read the main chapters one at a time so I had the ability to try each love language for a few days before moving on to the next. The book also addresses discipline, which is always a good reminder for parents, as well as love languages in marriage. My next book purchase is definitely going to be the original book, The Five Love Languages.

I'd love to know what you're reading or if you've read these books too! Leave me a comment below! And try to find some time this week to read "just for fun".

--Katie

August Newsletter

What's happening in August? Check it out and find at least one way to make yourself healthier this month.

Spinal Health

Chiropractic's central interest is the relationship between impaired position/movement of spinal vertebrae and the nerve system, and the effect of this on health. 

In fact, the normal movement and position of all bones/joints and the appropriate tone and texture of all the connective tissues in the body directly affect well-being and performance. 

(http://www.posturepress.com/Chiropractic-Myths-and-Facts.php)

Your Morning Meeting

Spending some time each morning getting set for the day will make you more productive and leave you with a feeling of accomplishment. It also helps you maintain a better attitude throughout the day. Spend at least 5 minutes each morning getting organized and clearing your mind so you are ready for each day!

Having Older Children at a Birth

Have you thought about having your older children at your baby's birth? In our society, we can hardly imagine having a child watch the birth of their baby brother or sister, but times were much different a few decades ago. 

If you are planning on having your child attend the birth, here are some things to consider:

• Have a support person there just for your child. This allows them to be a witness on their own terms, and leave if things get overwhelming or they need a break. Babies can take a long time!
• Give your child a job, like getting water for their mother. 
• Have a bag packed for them too. This might include books, play doh, or other quiet activities. It should also include healthy snacks. 
• Talk to them ahead of time about what to expect. You can talk about this using their senses. What are they going to see, hear, feel, etc. 
• Don't have high expectations that they will fall in love the baby immediately or they will respond in a certain way. There are lots of things for your child to process while being at a birth. 

For the Ladies: Cardio is Not Enough!

Ladies this is especially for you---Doing only cardio for your workouts is not the answer!!! 

It's important to get some resistance training and tone up those muscles. No, you will not get bulky, unless you are specifically trying. Pick up those weights or resistance bands and work some muscles. If not for looking and feeling better, you can tell yourself that having more muscle burns more calories during the day than fat. 

Ask Emily for help if you don't know what to do! Don't go to the gym confused on how to lift, and then get frustrated with it. Please let me help you!