Shopping list for week of January 26th

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Hey Everyone, Sorry I have been so quiet lately, It had been a ROUGH week.  So now I am ready to hit the ground running in the upcoming week.

Every week I have to sit down and make out my shopping list of foods I need to buy to be ready to prep my food on Sunday.  Obviously everything on my list comes from my meal plan for the week.  Here is what I will be buying this week.  When possible I have linked to the product so that you can see the exact brand I buy

That is it.  While I know this may look rather limiting, that is kind of the point. I am currently participating in not only the Bodybuilding.com 200k Transformation Challenge but also the Labrada Transformation challenge

If you would like more information about my challenge plan, check HERE

Be sure to check back to get more info on my diet and exercise plan for this challenge!!

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Bringing your kids on your fitness journey Part 2

In Part 1 of this 2 part blog series I discussed the impact that it had on our lives when I decided to incorporate my kids into my fitness journey.  Before I made that decision they had just been on the side lines watching it all unfold. They had started to develop some of the same bad habits that I had suffered from in the past, and honestly until I had that reawakening moment I didn’t see a problem with them developing those bad habits, with them eating the processed, unhealthy foods, or with them living a sedentary lifestyle.   When I finally realized that it was a BIG issue, I was nothing short of embarrassed.  I was the one that was supposed to guide them into the future, and help them learn everything they needed to live a long, healthy, successful life. I was failing at that. Things had to change, so I went at it full force so that I could turn things around and get them started on the right tract toward a healthier lifestyle. I am happy to report, that I really think I have been able to turn it around and here is what I did;

1. Educate the kids!! I really try to talk to my kids about the importance of health eating and exercise.  I make sure to tell them when they are doing something unhealthy, because in the end they will not know if you do not tell them.  It is a really proud moment for me as a mom when one of my kids turn down something to eat because it is not “healthy” or when my son asks me to pack a healthy snack because they are having pop tarts at school.

2. Get them movin’!!  I will be the first to say that there was a time when my son spent the majority of his day watching T.V.  I know it sounds horrible, but he really likes to watch T.V.  and I felt bad not letting him because he really enjoyed it.  I knew that if I wanted him to be healthy I needed to get his T.V. habit under control, so I started signing him up for activities. We have done soccer, basketball, karate, and swimming. The great thing is, even though I thought he would, he doesn’t even miss the lost T.V. time

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3. Include them in exercise!!  I always avoided letting my kids exercise with me because I thought it would deter from the effectiveness of the exercise because they were such a distraction (yeah I know that sounds really selfish, but I am more of a get in, get it over with, and get out type person). When I decided to start incorporating my kids into my workouts, i realized that it was like an added bonus workout.  I always do my workout and anything I do with them is like getting a second workout for the day. We all get active, and also get to spend more time together.

Stopping for a selfie during week 3 of Couch to 5K
Stopping for a selfie during week 3 of Couch to 5K

4. Make food fun!! Getting kids to eat healthy is definitely a big struggle for any of us.  Lets be serious, it is often hard for us adults to make the right choice when it comes to choosing between something sweet and something healthy.   For this reason I really work at making healthy food fun.  I will dress it up or give it silly names such as my Krabbie patties (think spongebob) made with zucchini or playing fruit dress up.

Rudolph the red nose ...cutie?
Rudolph the red nose …cutie?

5.  Make healthy swaps!! I always try to search for healthier options for the foods my kids already enjoy.  It takes a lot of creativity, googling and Pinterest but there are SO many healthier options out there. Now my kids prefer protein brownies over regular brownies, and they would rather have 100% juice homemade popsicles, than the sugar laden, artificial store bought ones.

6. Set the example!! In the end your kids are going to turn to you to see how they should react in any given situation.  If you expect your kids to live a healthy life, you need to do the same.  lets be serious, you will not be taken very seriously if you tell your kids Twinkies aren’t good for you while you are scarfing down a Swiss Roll. Let them see you making the healthy decisions and point out to them that you are doing the right thing.  They will be glad to be following your example!

7. Keep healthy handy!! It is very easy for you to control a big portion of the foods that our kids are eating by monitoring your grocery shopping.  Its simple, if you don’t buy the unhealthy foods to have at home, your kids wont have access to them.  When shopping, I always allow my kids to pick one healthy snack that they actually want.  Allowing this means that they will not feel deprived and I will still be happy with what they are eating.

8.. Tech them up!! When all else fails turn to technology. I use a Fitbit daily and it really motivates me to get the steps in. My kids love my Fitbit.  They love trying it on and running around the house and seeing the numbers go up. There are so many items out there marketed toward getting kids healthy.  My kids love playing the exercise games on the Wii.  They also love using their LeapBand (exercise watch for kids by VTech) to get active.

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In the end, it is so important to remember that this is a process. You are not going to get your kids on the healthy bandwagon over night.  Just making small changes over time, will really benefit them and your family as a whole.   While it can be frustrating and stressful to help your kids change their habits, it will be SO worth it in the end.  So just make sure that while you are on your journey to get fit, that you don’t leave your kids out of it.

Bringing your kids on your fitness journey Part 1

This will be a 2 part blog series.  In the first part I will be sharing with you my own personal story and in the second I will be giving tips that you can use to get your kids on the healthy life bandwagon.

The History

When I was a child I really ate what I wanted when I wanted.  I was not active nor did I have self control.  Those habits that I developed as a child followed me through to adulthood.  You can read more about that in The Story.  When I first started on my fitness journey over 3 years ago, I drastically changed my lifestyle.  I changed my way of eating, my activity level, and also what I participated in socially. My life did a complete 180 and making the change totally consumed me. I was so caught up in changing me, that I kind of forgot about my family.  Don’t get me wrong, it wasn’t like I completely dropped my kids to pick up the fit life, what I mean is that while I was living the fit life, I wasn’t putting any importance on the healthfulness of my children’s lifestyles.  My kids were still eating  the quick microwaveable meals that they always ate. I was still looking for easy fixes when it came to preparing them snacks, and in the end I was putting my activity level above theirs.

Half way through my sons Kindergarten year he went to the doctor for his 6 year check up.  I was shocked when they told us we should be concerned about his weight.  I knew he was a little chunky, but I had always assumed he would just grow out of it.  The more I thought about it the more I realized that even if he does grow out of it, I should be doing all I can to ensure that he is living the healthiest life possible. Since the habits we have for the rest of our lives start developing at a very young age, I knew that I HAD TO help my children develop healthy ones.

The Change
After I was finally able to realize that I had in fact neglected to see the importance of my kids living a healthy, active lifestyle, I was then able to make a plan that would help combat all of the unhealthy habits that they were starting to develop.  Instead of partaking in the normal school normal that isn’t always very healthy, I started packing his breakfast and lunch full of healthier alternatives that he would enjoy.  Now he says that he prefers his packed lunch over the school food.  I made sure that he was getting at least an hour of exercise at least 4 days a week.  He has done basketball, soccer, and swimming.  He also takes a Karate class at least 4 days a week.  I speak to him about the importance of being healthy and he is starting to make healthy choices for himself.   By the time the end of the school year came, I was blown away with the changes we had been able to make in just a short time.  It really is amazing how being consistent with small changes can make a world of difference

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In the end, even though I have to be bad cop sometimes and sat no to candy or cakes, I know that In the end I am helping my children develop healthy habits that will stick with them for the rest of their lives.

Be sure to check back for part 2, which will be full of tips and tricks to switch your kids over to a healthy lifestyle.