Feeding your little tribe

We like to think of our family as a health conscious one.  We make our food choices based off of what we know is healthy and also what is unhealthy.  

When we grocery shop, we try to steer clear of the middle aisles of the store.  Filling our shopping cart with fresh produce,  meat,  grains and dairy products.

We will make the occasional dive in the middle aisles for pickles, baking items and of course, coffee!

Even as "health aware" as our family is, I am still a mother to 4 kids. Kids that are surrounded by sugary temptations outside of our home.

My husband and I educate our children on healthy food choices but also remember that they are just kids. We never tell them to be that kid that refuses the sliver of birthday cake, the milkshake at a sleepover or the **gasp** soda at a backyard barbecue!

Packing school lunches used to mean stuffing a juice box in next to a PB&J, a bag of oreos and a pack of fruit snacks before our "food awakening". Now, it's turkey slices, celery & peanut butter, a boiled egg and a bottle of water...and sometimes I'll slip in a homemade goodie!

I do love to treat my children with the occasional cookie or brownie, but I insist on making them myself! I try to use sugar or butter substitutes, such as bananas, applesauce or avocado but sometimes that's not always available. What makes me feel good is knowing that I'm in control of the ingredients!

And better yet, how awesome do fresh baked cookies make your house smell?!

Knowing that we give them our very best in our own home is the foundation we hope they will cling to when faced with unhealthy temptations outside of our humble abode.

So, try not to panic when you hear the word "cupcake" at your child's holiday party and in the same token, don't beat yourself up when treat your little tribe to a root beer float after dinner.

Teaching your children between having sweets as a treat and not as a staple in their diet will be a huge parenting victory!

Eat well, be well!

Becky

I'm an imperfect parent to 4 beautiful children, a creative enthusiast, and a healthy & happy living motivator to all that will hear me! I'm a native of beautiful Augusta, Ga and a partner in an amazing creative enhancement party, Arty Party of Augusta.

#mylifeisthislife #livewell

Like A Feather Friday

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. So each Friday I want to help you take the weight off. 

Here are a few ways to add Tula to your life. 

Eat Breakfast ~ I know I sound like a mom with this one! I did not eat breakfast from the time I was in Middle school until I was thirty years old. This is such a common bad habit.
Eating breakfast plays a huge role in maintaining and losing weight. So many people will rush off to school or work without eating anything until lunch. 
When you do that your blood sugar drops, you are more likely to be impulsive when choosing snacks and you are left with zero energy. So make your self eat breakfast even if it is a banana with peanut butter. 

Playful ~ In today's world it is hard to imagine yourself as a child. Children are so great at turning the most boring things into playtime. I know there are times you have to "adult", but see life is more enjoyable when you have a playful spirit. Not everything is meant to be serious people! I encourage you to be playful today. Live a little and laugh a lot!

Workout ~ Say hello to Surfer get Ups. This one move is sure to bring up that heart rate for some cardio while building muscle. 
1. Start by laying on the floor belly down. 
2. Pike yourself up to a stagger leg low lung.
3. Rise from lung to standing and pop back down to the ground. Switch sides and repeat!

"We don't stop playing because we grow old, we grow old because we stop playing." ~ George Bernard Shaw

                                        

Just run it off

Sunday I decided to start running again.  I was able to sneak out before the kids woke and hit the pavement. 

There is always a sense of freedom when I go for a run outside. I think it is because you can run anywhere and there are no boundaries. If I feel like running on the road I can. 

Heck I could run through an open field in zig zags and it would not matter. 

If you are looking to lose some weight, You can't go wrong with running!

When I first moved to Maryland almost four years ago, I began running to lose weight. 

I started out by running one mile each day of the week. Within a few months that one mile turned into five miles six days a week.

 I fell in love with running not because I was losing the weight but because it was helping me cope with the move from Georgia. It was my therapy. 

I kept track of my miles using the Nike running application. After twelve months of running I had ran the distance between Maryland and Georgia. I signed up for  the Iron girl 5k with my sister-n-law and surprisingly, I placed 3rd in my age group. I then started to focus on longer runs. I got up to eight miles three times a week. 

Then I became pregnant with my fifth child and slowly started to decrease my mileage to three miles by the time she was born. 

I was able to run three miles today.

I am setting new goals with running and combining it with yoga. I will keep you posted! 

Today I am sharing three movements to sleek cheeks below. The challenge on Instagram is going great and is really fun!!

Curtsy Lunge with reach and kick

1. Curtsy pulse 8x 

2. Seated curtsy

3. Side plank reach

4. Side plank kick 

(12x each side)

Lady on the table

1. Reverse table top position (with one leg crossed over the other)

2. Hip dip to touch the ground.

3. Kick leg up vertical

4. lower leg horizontal 

(repeat 12 x each side)

Rock -n- roll ups

1. squat and roll

2. plow and roll forward

3. tuck jump

(do as many as you want!)

                                             

Use it or Lose it!

                            (I used 8 lbs dumb bells, please use what you are comfortable with.)

Here is a work-out that can help you build lean muscle. 

It is important that you incorporate weight training in your workout routine at least once a week.

 Did you know that you gain muscle from birth until the age of Thirty?  

Once you are in your Thirties you began to lose that muscle.

 This is a process is called sarcopenia. 

If you do not work-out at all you are losing 3% to 5% more than those who are.

I linked the article with information on Sarcopenia above. 

It is okay if you do not have a set of free weights. I have used resistance bands along with my children as substitutes. 

  Go grab some weights and let's do this set three times back to back! 

Ready set GO!!!

1. Squatting Lawn Mower ~ Get into a squat position. Make sure your back is flat. Start with the weights on or near the ground. Lift one dumbbell up in a bicep curl, then twist and lift the weight up into a shoulder press. You will want to use SLOW controlled movements. (10 reps on each side)

2. Good Morning & Rise ~ Stand with feet hip width apart and keep a slight bend in your knees. Rise to standing squeezing that booty. Now slowly raise your arms straight in front of you. Again, make sure to move slowly. (15 reps)

3. Handstand Tuck Jumps ~ Find a wall! 

Perform as many as possible. Start in Down Dog position and make sure your core is pulled in tightly. Rock back kneeling close to the ground and jump forward with both legs at the same time. You should land back down pretty softly. Repeat as many as you want. These bad boys really use the entire body and get your heartbeat up!

Take the time to care for your body. It belongs to you and you are responsible for taking care of it. Use it or Lose it!

Like A Feather Friday

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. So each Friday I want to help you 
take the weight off. 

Breathing ~ Learning to control breathing is great for Anxiety, body aches, digestive system and performance. 
If you have ever suffered from panic attacks, one of the first things a doctor will ask you to do is take deep breaths.
 If your like me and have ever given birth, (five times over here! lol) you are also aware of the role that breathing has in working through pain. 
Today focus on your breathing and see what difference it makes for you.

Learn to say "NO" ~ Sometimes we feel like we  can "do it all". Know your boundaries and learn when you have taken on too much. This is were your Tula should come in. Balance, balance, balance is key to living a full happy life. Let's leave some room for your breathing. Learn to say "NO"!

Stretch ~ Stretching has many health benefits. Today's stretching posture Upward Facing Dog. 
This move can increase your lung capacity, stretch the spine and help you achieve deeper back bends. 
It also fights depression and aids the digestive system. 
You will want to lay flat on your belly, place your hands by your rib cage and press your upper body up until everything but the tops of your feet are off the floor. Try to keep shoulder blades pressed down and hips even. 
Make the time to try this yoga posture out today!

I hope to here how weight-less you feel today in comments below. Happy Feather Friday! 

                        

I don't sweat I sparkle

 Okay so the title may be deceiving. I actually do sweat and I love to sweat! 

Today I want to make you sweat with me. These four moves put together will do just that.

1. Low Plank to High Plank ~ Start in a low plank on elbows with your core engaged. Lift to straighten one arm at a time bringing you to High Plank position. Lift and lower for one full minute. I used a stability ball but this can be  performed without it as well. I just wanted a little extra challenge. 

2. Lunge with Pull backs ~ Stand with arms straight out in front of you and step back with one leg. While you step back pull your arms back and squeeze your upper back muscles. Immediately alternate sides and continue  for one minute straight. (You can speed it up or add light weights for more intensity.)

3. Balance half star crunch ~ Balancing on one leg lift opposite leg  with heel turn inward. Lower your leg to the ground keeping toes pointed. Then sweep opposite arm down pointed leg to crunch the obliques. (Repeat this move x15 each side) YES, I did make this move up and it's name! lol

4. Sinking Boat ~ Start in Boat pose legs straight out in front. Pull in both knees together while keeping the belly button pulled in towards the spine. Your going to pull legs in in out while moving arms from straight in front to a "T" position. (x15 Reps)

Perform this work-out four times back to back!

 I want to know if you  worked out with me today, so please Pin this work-out or comment below.

WARNING! Doing this may make you SPARKLE!

Mama on the Go!

Mama on the Go Work-Out

This work-out goes to all the busy mama's out there!

All last week my days were tied up at the Lacrosse field.

Needless to say I had to come up with a routine that would keep both mommy and baby happy. 

Here is an on the go work-out routine that you can fully enjoy.

Cardio

1. Go for a 15-30 walk pushing a jogging stroller around the park or your neighborhood. 

Baby Bum Work

2. Hold little munchkin with one arm under bum and the other across chest. Make sure your use your arm muscles to secure him/her in.

3. Start with standing feet together. Squat down and hold for five breaths, then back to standing.  (Repeat x8)

4. Step out to right and Pile Squat, lower as low as possible. Don't be afraid to "drop it like it's hot"! Step back to standing feet together and alternate sides. 

(Repeat x8)

5. Rotate left and right with chair squat. Again as low as possible. You will really feel the burn in your quads and booty. 

(Repeat x8)

6. Squat with shoulder press. Get low and reach high. My little girl LOVED this one!

Make sure you keep the weight in your heels and hold on tight. 

(Repeat until exhausted!!) 

If you don't have a kid, niece or nephew to borrow, you can use a pet or just grab 25 lb weight.

This was by far the funniest work-out for me! 

I hope you find a way to let your child join in your work-out today. Lead by example Mama's!

It Works like Magic

                               

Okay Tula Tribe here is a 10/10 workout that I put together just for you!

These ten moves are no joke when combined with an engaged core and even breaths. 

It is guaranteed to tone your entire body. 

                                    

First Circuit

1. Dog Walk ~ From down dog walk out into a plank using hands.

2. Plank ~ Lower down to Chaturanga, remember in this move your arms should be close to your        ribs.

3. Chaturanga ~ Push-up x2 then walk your hands back to down dog.

***repeat first circuit 5 times***

Second Circuit

4. Chair Squats ~ Sit low and squeeze buttocks as you rise to the top. Arms in the air by ears. 

*8 times

5. Windmill Chair ~ Hold chair pose on last count and twist from your torso to the left and right, lifting opposite arm. 

*8 times

***repeat second circuit 2 times***

Third Circuit

6. Curtsy Sun ~ Crisscross legs and lung with arms in a circle over your head. Give me your lowest stage Curtsy! 

7. Standing Oblique Crunch ~ From lung lift the knee to elbow with a crunch to the oblique.

*8 times then repeat on opposite side.

8. Knee Lift ~ From standing feet together, lift knee to chest while balancing on opposite leg. Make sure to hold for at least one breathe to balance.

9. Warrior III ~ Push through your heel back into a beautiful Warrior III, then pull forward into knee lift.

*8 times and repeat on opposite side.

Self Love Stretch

10. Forward fold ~ Bend forward from the hips to touch hands toward the floor. Hang there for a while. 

You can rock back and forth slowly or give yourself a hug around your legs. 

This is and amazing stretch for your legs. 

Your going to need it! 

Always take time to stretch to avoid injuries. 

If you felt the FIRE I want to know! Comment below.

I hope it works like Magic.