I am really loving these talented blog writers:
www.joannagoddard.blogspot.com
http://cupcakesandcashmere.com/
http://decor8blog.com/
These women, of all ages, post wonderful photos, catalog pretty things and write wonderful little stories.
Wednesday, June 24, 2009
yeah for protein
Since I am no longer breastfeeding I can put dairy back in my diet. More and more though I'm reading dairy is not a good idea.
I was excited to get to drink an Isopure -- a protein drink in a bottle that's like a punch or kool-aid, not a shake. It's from whey protein, which is derived from cow's milk.
I was full all afternoon. Amazing how protein will quiet down your appetite and stabilize your blood sugar.
Going to make this a habit for a few days until I get my appetite under control!
Angela
I was excited to get to drink an Isopure -- a protein drink in a bottle that's like a punch or kool-aid, not a shake. It's from whey protein, which is derived from cow's milk.
I was full all afternoon. Amazing how protein will quiet down your appetite and stabilize your blood sugar.
Going to make this a habit for a few days until I get my appetite under control!
Angela
Monday, June 22, 2009
Rose Brooks
I have been sick to my stomach all day.
I got a fundraising letter from the Rose Brooks Center. Apparently the economic situation has increased domestic violence significantly. Easy to imagine that. But the Rose Brooks Center is in a wait list situation.
I can't imagine a woman with a child who finally summons the courage to leave an abusive situation and then finds the shelter -- her last resort -- has a waiting list.
I wrote a check and put it in my desk to mail at the end of the week when I have money to cover it.
Having a new baby makes me feel vulnerable. Having enjoyed immense independence for my entire adult life, I can't imagine being in a situation where I had no options. A home life so bad I had to evaluate leaving. Sleeping in your car, staying with a friend, getting by until you can change things -- not options when you have a baby to care for.
I NEVER solicit and rarely do fund raising, but if you can help, please consider sending a donation to Rose Brooks Center, PO BOx 320599, Kansas City MO 64132-0599.
Angela
I got a fundraising letter from the Rose Brooks Center. Apparently the economic situation has increased domestic violence significantly. Easy to imagine that. But the Rose Brooks Center is in a wait list situation.
I can't imagine a woman with a child who finally summons the courage to leave an abusive situation and then finds the shelter -- her last resort -- has a waiting list.
I wrote a check and put it in my desk to mail at the end of the week when I have money to cover it.
Having a new baby makes me feel vulnerable. Having enjoyed immense independence for my entire adult life, I can't imagine being in a situation where I had no options. A home life so bad I had to evaluate leaving. Sleeping in your car, staying with a friend, getting by until you can change things -- not options when you have a baby to care for.
I NEVER solicit and rarely do fund raising, but if you can help, please consider sending a donation to Rose Brooks Center, PO BOx 320599, Kansas City MO 64132-0599.
Angela
Wednesday, June 17, 2009
hormones and hunger
It's been ten days since I stopped, completely stopped, breastfeeding.
In the first week I gained ten pounds.
Every expecting mother is excited to learn that breastfeeding burns 500 calories a day.
No one tells you that you will be absolutely ravenous.
And then, when you stop breastfeeding, you have to re-train your appetite.
It didn't help that a weird neck/back injury kept me from working out for nearly two weeks.
But three days after the 10 pound gain (I nearly fainted on the scale) I have lost six pounds.
Whew. Work ahead.
In the first week I gained ten pounds.
Every expecting mother is excited to learn that breastfeeding burns 500 calories a day.
No one tells you that you will be absolutely ravenous.
And then, when you stop breastfeeding, you have to re-train your appetite.
It didn't help that a weird neck/back injury kept me from working out for nearly two weeks.
But three days after the 10 pound gain (I nearly fainted on the scale) I have lost six pounds.
Whew. Work ahead.
Wednesday, April 22, 2009
Happy Earth Day
Happy Earth Day.
Did you see this article that thinner is better to curb global warming?
Regardless of how you feel about global warming, here's one more reason to eat well -- it's better for our planet. (Like we didn't have enough reasons already.)
On the consulting front, Excel Wellness celebrated their first year in business. I wrote her business plan and am tres excited to see her doing so well.
And I've known these girls for years, but recently developed a new program for them: Physical Transformation Retreats. You can learn how to get in Shape magazine cover-shape at one of their weekend retreats. If interested, tell them Angela sent you and you can attend the entire weekend for $299 (regular $499).
Create a healthy Earth Day
Angela
Did you see this article that thinner is better to curb global warming?
Regardless of how you feel about global warming, here's one more reason to eat well -- it's better for our planet. (Like we didn't have enough reasons already.)
On the consulting front, Excel Wellness celebrated their first year in business. I wrote her business plan and am tres excited to see her doing so well.
And I've known these girls for years, but recently developed a new program for them: Physical Transformation Retreats. You can learn how to get in Shape magazine cover-shape at one of their weekend retreats. If interested, tell them Angela sent you and you can attend the entire weekend for $299 (regular $499).
Create a healthy Earth Day
Angela
Tuesday, April 14, 2009
fit mind inspiration
Stumbled on a couple of cool sources of inspiration this week:
Jill Bolte Taylor speaking at the TED conference. You have to listen to this 20-minute presentation of this Harvard brain scientist re-telling the story of her stroke -- it is simply phenomenal.
I signed up for this online creativity circle; could use a boost since baby and demanding job have sucked up a great deal (all) of my time in the past few months. Time to re-focus on what makes me. I love this quote from Tim Ferriss: your job description is not your self-description.
Excited to go to New York in May. Attending the Yoga Journal Conference, though only one day of it, is at the top of my list while in the big apple. Also hope to do this anti-gravity yoga class which looks fascinating.
Creative not-exactly-Phit things I just have to share:
Delightful decals for decorating on Etsy: I am putting the cherry blossom branch in my office at home and "hanging" the chandelier over my desk at my "day" job office.
Another nifty find on Etsy: these darling ceramic buttons.
You can now follow me on Twitter or join me on Facebook. Hope to see you in cyberspace.
Angela
Jill Bolte Taylor speaking at the TED conference. You have to listen to this 20-minute presentation of this Harvard brain scientist re-telling the story of her stroke -- it is simply phenomenal.
I signed up for this online creativity circle; could use a boost since baby and demanding job have sucked up a great deal (all) of my time in the past few months. Time to re-focus on what makes me. I love this quote from Tim Ferriss: your job description is not your self-description.
Excited to go to New York in May. Attending the Yoga Journal Conference, though only one day of it, is at the top of my list while in the big apple. Also hope to do this anti-gravity yoga class which looks fascinating.
Creative not-exactly-Phit things I just have to share:
Delightful decals for decorating on Etsy: I am putting the cherry blossom branch in my office at home and "hanging" the chandelier over my desk at my "day" job office.
Another nifty find on Etsy: these darling ceramic buttons.
You can now follow me on Twitter or join me on Facebook. Hope to see you in cyberspace.
Angela
Sunday, February 22, 2009
cupcakes (again)
Had an excellent nutrition week and then yesterday Mr Right wanted to spend his William Sonoma gift card and we found ourselves on the plaza. Too close to Cupcake A La Mode. Chocolate cherry cheesecake. Unbelievably tasty and worth the approx 600 calories. Glad I tore up the treadmill yesterday morning.
We picked up some whole wheat pizza dough and made the best spinach and mushroom pizza for dinner. Going to have to eat light for several days to make up for that cupcake.
Have lamb shanks simmering in the slow cooker and they smell divine. Can't wait to feast on them before our Academy Awards party (a very private party this year, baby girl is teething).
Have been doing micro-sessions of strength training very well -- happy with my consistency. Cardio is still good too. Now I just need to make it to a yoga class.
We picked up some whole wheat pizza dough and made the best spinach and mushroom pizza for dinner. Going to have to eat light for several days to make up for that cupcake.
Have lamb shanks simmering in the slow cooker and they smell divine. Can't wait to feast on them before our Academy Awards party (a very private party this year, baby girl is teething).
Have been doing micro-sessions of strength training very well -- happy with my consistency. Cardio is still good too. Now I just need to make it to a yoga class.
Sunday, February 15, 2009
cupcakes and cardio
Well the cold seems to be over. Yesterday I felt almost completely better. Baby M didn't sleep at all so I didn't get out of bed Saturday and do the planned cardio. Today however, I fought the urge to sleep another hour and got myself over to Lifetime. The first 20 minutes felt boring and long. I stopped and did a couple machines for a change. Went back to the treadmill, changed my playlist and got busy with some intervals. It worked really well:
5 minutes walking at 4.5mph
1 minute running at 5.5 mph
1 minute jogging at 5.2 mph
then repeat, for 45 minutes.
Got good and sweaty and wow did the shower feel good.
So cardio is back on track.
Now the indulgence of the weekend...
on Thursday a vendor brought in cupcakes from a new bakery on the plaza: Cupcake A LaMode. Yum. They are definitely treadmill worthy. So good that Mr. Right and I went back down Saturday and indulged in cupcakes instead of a Valentine's Dinner out. Cupcake A La Mode has what they call a cupcake sandwich: two cupcake tops with buttercream frosting in between them. Wow.
The good thing is that they are so sweet you vow to eat good for the rest of the weekend.
Angela
Angela Broderick
5 minutes walking at 4.5mph
1 minute running at 5.5 mph
1 minute jogging at 5.2 mph
then repeat, for 45 minutes.
Got good and sweaty and wow did the shower feel good.
So cardio is back on track.
Now the indulgence of the weekend...
on Thursday a vendor brought in cupcakes from a new bakery on the plaza: Cupcake A LaMode. Yum. They are definitely treadmill worthy. So good that Mr. Right and I went back down Saturday and indulged in cupcakes instead of a Valentine's Dinner out. Cupcake A La Mode has what they call a cupcake sandwich: two cupcake tops with buttercream frosting in between them. Wow.
The good thing is that they are so sweet you vow to eat good for the rest of the weekend.
Angela
Angela Broderick
Friday, February 13, 2009
good decisions and delightful surprise
I'm still baffled at how two hours can simply disappear when you have a baby. I was up at 5:30. Mirabella might be catching my cold. I so hope not, esp since I am feeling better.
Had a good breakfast of steel cut oats and scrambled egg whites along with a soy, decaf mocha. Thank goodness Mr Right is a wonderful cook and put this together while I pumped milk for M.
Even with a 5:30 wake-up, barely made it to the office by 8:00. Only about ten minutes of exercise: 30 push-ups and lots of stretching. Feels good. Will have to get my strength exercises tonight. Cold is lightening up so I'm hoping to resume cardio tomorrow. Had to get a sub for my step class last night.
I arrived at the office to find delightful surprises! A glass vase of red tulips on the table. And potted tulips on the window ledge -- the most beautiful shade of magenta.
Mr Right is not only a wonderful cook, he is exceptionally thoughtful and generous.
Next to the vase of tulips on the table was a gift wrapped in a very pretty white and damask paper with a bright red ribbon. Inside was an eco-jot journal of recycled paper. Been wanting a journal (another one!) to document M's "first's." Since she crawled last night it's time to start writing about important dates -- like watching her crawl across the bathroom floor instead of sitting and watching me brush my teeth as she has for several months. Just yesterday she couldn't hold her own head up.
Life moves so fast!
Had a good breakfast of steel cut oats and scrambled egg whites along with a soy, decaf mocha. Thank goodness Mr Right is a wonderful cook and put this together while I pumped milk for M.
Even with a 5:30 wake-up, barely made it to the office by 8:00. Only about ten minutes of exercise: 30 push-ups and lots of stretching. Feels good. Will have to get my strength exercises tonight. Cold is lightening up so I'm hoping to resume cardio tomorrow. Had to get a sub for my step class last night.
I arrived at the office to find delightful surprises! A glass vase of red tulips on the table. And potted tulips on the window ledge -- the most beautiful shade of magenta.
Mr Right is not only a wonderful cook, he is exceptionally thoughtful and generous.
Next to the vase of tulips on the table was a gift wrapped in a very pretty white and damask paper with a bright red ribbon. Inside was an eco-jot journal of recycled paper. Been wanting a journal (another one!) to document M's "first's." Since she crawled last night it's time to start writing about important dates -- like watching her crawl across the bathroom floor instead of sitting and watching me brush my teeth as she has for several months. Just yesterday she couldn't hold her own head up.
Life moves so fast!
Thursday, February 12, 2009
"baby" workouts
Thanks to inspiration from Annette Lang, I've decided to try posting my workouts and nutrition challenges here as my "journal."
The new baby, new house and incredibly demanding job are taking quite a bit out of me. I've done well getting cardio in -- I go to Lifetime on the weekends and run on the treadmill (love the shock-absorbing decks on those treadmills -- my knees really love them), and when the weather cooperates I walk outside. But strength training has slipped away. For 20 years I've taught classes where I automatically did more strength training than I needed. My weight fell to pre-pregnancy weight before Mirabella was three months old. But I've a living case study in body composition -- muscle tissue atrophied while I healed from the c-section. The new lifestyle hasn't done much to build muscle.
So this morning Mirabella was up about 5:45. I should have been up before her but she woke up three times last night. Highly unusual as she's a steady sleeper (like Mom!). So after I got her up I put her in the playpen while I pumped milk for her. Then we went into my office where I keep my dumbbell set and we put U2 on the iPod. I put Mirabella in the jumper and started my weights. She has recently learned to patty-cake. At the end of each set, I put the weights down and she clapped for me. What wonderful motivation!
Her attention span doesn't allow for more than about 15 minutes in the jumper. But something is better than nothing, and here's what I got done:
Biceps:
10 reps w/ 18lbs
10 w/ 18lbs
9 w/ 18lbs
10 w/15lbs
Tricep kickbacks:
10 w/ 12 lbs
10 w/ 12lbs
8 w/ 12 lbs
Then did a series of low back stretches and my "hip opener" series that I used to LOVE to do in Sunday morning yoga. Did bridge for 60 seconds, three times. Then some more stretching.
Would have loved to do more, but M was tired of the jumper, and I needed to get in the shower or be late for work.
To improve: I skipped breakfast, got to do that tomorrow. Mr. Right made me a mocha (soy, decaf, almost nothing since baby can't have dairy or caffeine) but I should have had my usual oatmeal and I'd like to add in egg whites.
Rushed mornings are a part of almost everyone's lives these days. I recommend a baby clapping for you and a little Bono on the iPod -- does wonders!
Create a healthy day~
Angela
The new baby, new house and incredibly demanding job are taking quite a bit out of me. I've done well getting cardio in -- I go to Lifetime on the weekends and run on the treadmill (love the shock-absorbing decks on those treadmills -- my knees really love them), and when the weather cooperates I walk outside. But strength training has slipped away. For 20 years I've taught classes where I automatically did more strength training than I needed. My weight fell to pre-pregnancy weight before Mirabella was three months old. But I've a living case study in body composition -- muscle tissue atrophied while I healed from the c-section. The new lifestyle hasn't done much to build muscle.
So this morning Mirabella was up about 5:45. I should have been up before her but she woke up three times last night. Highly unusual as she's a steady sleeper (like Mom!). So after I got her up I put her in the playpen while I pumped milk for her. Then we went into my office where I keep my dumbbell set and we put U2 on the iPod. I put Mirabella in the jumper and started my weights. She has recently learned to patty-cake. At the end of each set, I put the weights down and she clapped for me. What wonderful motivation!
Her attention span doesn't allow for more than about 15 minutes in the jumper. But something is better than nothing, and here's what I got done:
Biceps:
10 reps w/ 18lbs
10 w/ 18lbs
9 w/ 18lbs
10 w/15lbs
Tricep kickbacks:
10 w/ 12 lbs
10 w/ 12lbs
8 w/ 12 lbs
Then did a series of low back stretches and my "hip opener" series that I used to LOVE to do in Sunday morning yoga. Did bridge for 60 seconds, three times. Then some more stretching.
Would have loved to do more, but M was tired of the jumper, and I needed to get in the shower or be late for work.
To improve: I skipped breakfast, got to do that tomorrow. Mr. Right made me a mocha (soy, decaf, almost nothing since baby can't have dairy or caffeine) but I should have had my usual oatmeal and I'd like to add in egg whites.
Rushed mornings are a part of almost everyone's lives these days. I recommend a baby clapping for you and a little Bono on the iPod -- does wonders!
Create a healthy day~
Angela
Sunday, February 08, 2009
fitting in cardio or not) while resting
Woke up with a scratchy throat and a huge fear of having to deal with the fatigue and fever of being sick in this upcoming busy week. So I took the morning off from the cardio I had planned and slept a bit longer. Spent the day using the neti pot and taking Zicam.
I was so committed to getting 60 minutes of cardio on every Sat and Sun. Since it's 11 pm and I still feel a scratchy throat, I'm very glad I rested.
Nutrition wise today was ok. I blew it with Mr Right's giant homemade chocolate chip cookie. But meals were good: breakfast of fresh spinach and poached eggs, lunch of shrimp and leftover pasta and dinner of soup. Soup was take out lobster something from Bonefish Grill -- yummy but probably too much fat.
Yesterday was a good day too. I took Mirabella out in the stroller for over an hour, then lifted weights and enjoyed her giggles as I counted reps out loud. Laid her on the floor while I did some yoga stretches.
Tomorrow starts another week. Let's hope the cold stays away so I can get on track with the cardio!
Angela
I was so committed to getting 60 minutes of cardio on every Sat and Sun. Since it's 11 pm and I still feel a scratchy throat, I'm very glad I rested.
Nutrition wise today was ok. I blew it with Mr Right's giant homemade chocolate chip cookie. But meals were good: breakfast of fresh spinach and poached eggs, lunch of shrimp and leftover pasta and dinner of soup. Soup was take out lobster something from Bonefish Grill -- yummy but probably too much fat.
Yesterday was a good day too. I took Mirabella out in the stroller for over an hour, then lifted weights and enjoyed her giggles as I counted reps out loud. Laid her on the floor while I did some yoga stretches.
Tomorrow starts another week. Let's hope the cold stays away so I can get on track with the cardio!
Angela
Thursday, January 29, 2009
cool blog
I have been to dozens (over 50 I bet) of fitness conventions. And one of my favorite presenters has always been Annette Lang. And I found this new blog of hers: sixbyfifty
She wants a six pack by her 50th birthday. She's actually blogging her workouts and what she eats. Very honest and brave, and very inspirational.
She wants a six pack by her 50th birthday. She's actually blogging her workouts and what she eats. Very honest and brave, and very inspirational.
breastfeeding battles
I'm at a business meeting in Charleston. My fourth overnight trip as a Mom and my fourth episode of begging a hotel to store pumped breast milk in a freezer. I have to admit,these folks have been more helpful than others. But it is getting old.
My flight went thru Atlanta and I noticed the large, glassed room that was full of people smoking.
If airports can provide a lounge for people to smoke, hotels can provide freezer storage for breastmilk so working moms can attend meetings.
Period.
My flight went thru Atlanta and I noticed the large, glassed room that was full of people smoking.
If airports can provide a lounge for people to smoke, hotels can provide freezer storage for breastmilk so working moms can attend meetings.
Period.
Thursday, December 25, 2008
Wednesday, December 24, 2008
Happy Holidays
Merry Christmas~
For the past five years I've done all my shopping online, but the new baby (who's had a bad cold) has me in a new routine -- it's actually not routine at all -- running around doing last minute errands on Christmas Eve.
It's really not too bad, the weather and crowds could be so much worse. Went to Dean & Deluca and got some yummy treats for me and Mr Right to have at our Christmas tomorrow. Tonight it's off to the in-laws. I'm sure they'll have plenty of presents to spoil Mirabella (if you can spoil a six-month old).
Before January 1, I'm going to make a plan to get more workouts and yoga back into my life. The new job is a year old now, we have been in our new house almost seven months, and baby is nearly six months. All those changes in 2008 have me craving some routine. Nothing routine about this holiday season, but I hope to re-establish an exercise routine soon.
The tuesday night step class is going great. I didn't realize how much I missed teaching choreographed cardio. Always leave Lifetime Fitness really sweaty. And it's such a terrific stress release. Now I have to get yoga back in my life. Many good classes to choose from (it'll be awhile before I can commit to teaching again), but I can't seem to get to them. Maybe I need to create a 20 minute home practice that I can do each morning.
This past weekend I put Mirabella on the floor and did a series of downward dog, plank, cobra and she laughed like crazy. It was the sweetest thing. Maybe the mommy & me yoga classes are on to something...
Closing up my computer and getting back into holiday merriment. Have a wonderful one!
Angela
For the past five years I've done all my shopping online, but the new baby (who's had a bad cold) has me in a new routine -- it's actually not routine at all -- running around doing last minute errands on Christmas Eve.
It's really not too bad, the weather and crowds could be so much worse. Went to Dean & Deluca and got some yummy treats for me and Mr Right to have at our Christmas tomorrow. Tonight it's off to the in-laws. I'm sure they'll have plenty of presents to spoil Mirabella (if you can spoil a six-month old).
Before January 1, I'm going to make a plan to get more workouts and yoga back into my life. The new job is a year old now, we have been in our new house almost seven months, and baby is nearly six months. All those changes in 2008 have me craving some routine. Nothing routine about this holiday season, but I hope to re-establish an exercise routine soon.
The tuesday night step class is going great. I didn't realize how much I missed teaching choreographed cardio. Always leave Lifetime Fitness really sweaty. And it's such a terrific stress release. Now I have to get yoga back in my life. Many good classes to choose from (it'll be awhile before I can commit to teaching again), but I can't seem to get to them. Maybe I need to create a 20 minute home practice that I can do each morning.
This past weekend I put Mirabella on the floor and did a series of downward dog, plank, cobra and she laughed like crazy. It was the sweetest thing. Maybe the mommy & me yoga classes are on to something...
Closing up my computer and getting back into holiday merriment. Have a wonderful one!
Angela
Wednesday, December 17, 2008
RIP girlfriend
I've been struggling to deal with the grief many are feeling at the loss of Lauren Chapin.
Read the story in the Star here.
She was a beautiful, talented, amazing woman.
Lauren was one of my first yoga students in Liberty(along with Laura, Lorraine, Trish, Deb). She was so helpful and so supportive. She was an original Phit Chick. I remember asking if "chick" might be offensive to anyone and she rolled her eyes. :)
I got to work with her on a series she wrote for the Star on healthfully indulging. It was great fun to go to the restaurants and figure out how to rein in calories so we could share dessert. :)
I just exchanged emails with her a couple weeks ago; she was asking when I'd be coming to Liberty to do that yoga class.
Thank you Lauren, for your smiles, wit and inspiration. It lives on in me and in many others, I'm sure.
Read the story in the Star here.
She was a beautiful, talented, amazing woman.
Lauren was one of my first yoga students in Liberty(along with Laura, Lorraine, Trish, Deb). She was so helpful and so supportive. She was an original Phit Chick. I remember asking if "chick" might be offensive to anyone and she rolled her eyes. :)
I got to work with her on a series she wrote for the Star on healthfully indulging. It was great fun to go to the restaurants and figure out how to rein in calories so we could share dessert. :)
I just exchanged emails with her a couple weeks ago; she was asking when I'd be coming to Liberty to do that yoga class.
Thank you Lauren, for your smiles, wit and inspiration. It lives on in me and in many others, I'm sure.
Wednesday, October 22, 2008
health check up time
I've always said people pay more attention to the fuel they put in their car than the fuel they put in their body. I read a similar analogy today...
"The irony is that most women take better care of their cars than their body, and that is in large part because an annual inspection is required to continue driving your car," says Donnica Moore, MD, a women's health expert based in Far Hills, N.J.
I'm WAY overdue for a mammogram (pregnancy came when I was already overdue), so this quote made me feel a bit guilty today. Guilt isn't necessarily a bad thing, especially if it moves us to take action.
It's Breast Cancer Awareness Month and the perfect time to check your calendar and make an appointment.
More thoughts and tips for taking care of yourself:
Read these five lifesaving tests you may need.
An annual check up with your ob/gyn or family doc.
Subscribe to magazines and get books that encourage healthy habits. Manage the mental inputs.
Get moving. Regular aerobic exercise is good for your mind, not just your body.
Pay attention to nutrition.
It's been a wonderful week. I taught a step class at Lifetime Fitness, the first time I've done step in six years (since my first fall in Liberty in 2002). It was really fun. Like riding a bike; you can't forget. Fortunately Lifetime has two group exercise studios with suspended wood floors that my knees benefit from!
Mr Right built our first fire this week. It was absolutely yummy.
Enjoy the fall this weekend: take a walk in a pumpkin patch, soak in a scented bath, do something positive for yourself!
The yoga events from last weekend have been rescheduled (read below). Thank you for the well-wishes; baby Mirabella is doing much better!
Create a healthy weekend,
Angela
http://www.angelabroderick.com/
"The irony is that most women take better care of their cars than their body, and that is in large part because an annual inspection is required to continue driving your car," says Donnica Moore, MD, a women's health expert based in Far Hills, N.J.
I'm WAY overdue for a mammogram (pregnancy came when I was already overdue), so this quote made me feel a bit guilty today. Guilt isn't necessarily a bad thing, especially if it moves us to take action.
It's Breast Cancer Awareness Month and the perfect time to check your calendar and make an appointment.
More thoughts and tips for taking care of yourself:
Read these five lifesaving tests you may need.
An annual check up with your ob/gyn or family doc.
Subscribe to magazines and get books that encourage healthy habits. Manage the mental inputs.
Get moving. Regular aerobic exercise is good for your mind, not just your body.
Pay attention to nutrition.
It's been a wonderful week. I taught a step class at Lifetime Fitness, the first time I've done step in six years (since my first fall in Liberty in 2002). It was really fun. Like riding a bike; you can't forget. Fortunately Lifetime has two group exercise studios with suspended wood floors that my knees benefit from!
Mr Right built our first fire this week. It was absolutely yummy.
Enjoy the fall this weekend: take a walk in a pumpkin patch, soak in a scented bath, do something positive for yourself!
The yoga events from last weekend have been rescheduled (read below). Thank you for the well-wishes; baby Mirabella is doing much better!
Create a healthy weekend,
Angela
http://www.angelabroderick.com/
Wednesday, July 02, 2008
39 weeks
I haven't been a good pen pal lately; extremely busy job, moving, and pregnancy are quite a full hand I've been dealt.
Closure can be tough for me, especially when it involves saying good-bye. Though I'm now in Leawood instead of Liberty, I plan to get back to teaching yoga up north after Labor Day. Still, many of my classes and programs had to change or end, and thank goodness for the many life changes -- I was too busy to be sad for long.
Moving into a new space is cleansing in a way -- you're forced to clean deep, get rid of "stuff." And it's so fun to personalize a new space; make it yours.
Phit chick Kelly did an awesome job painting the nursery for me -- the chick can not only run forever, she is quite the decorative painter.
At 39 weeks, my belly is huge and two hours of good sleep is a gift. Patience.
Something I'm really happy about: my doctor says I am a "picture of health." For a first baby at 43 years old, she is amazed and says I'm having a model pregnancy - healthy blood pressure, reasonable weight gain, active and (mostly) feeling good.
I was doing yoga and the elliptical at eight months, and I'd like to tell you I did the whole way through, but for the past month an occassional swim is all I've done. There's no doubt that 20 years of consistent exercise before getting pregnant has paid off. It's made it possible for me to relax a bit in this tired stage (though working eight hours and unpacking isn't all relaxing!) I feel very blessed to have such a healthy body.
Keep that in mind when life distracts you from your fitness routine -- the real benefits are ones you can't see.
Someday you may take an executive-level job, move to a new community, have a baby at an advanced maternal age (or, heaven help you, all three at once). A low blood pressure and established relaxation techniques will bring you tranquility through it all!
Create a healthy day,
Angela
Monday, May 19, 2008
crazy busy
Long work days, classes and pregnancy-required rest has kept me away awhile, but I have some good stuff to share!
I saw a book "Crazy Busy" when bookstore browsing and checked out the author's website. I really like this list of "10 Principles to Managing Modern Life."
Had a conversation with some Eq gals last week about abs and was asked the BEST abdominal exercise. There are several of course, but one is the dead bug yoga pose with arm & leg extensions. Take a peak at it on this handout and give it a try.
I've managed to keep up with exercise during pregnancy, even though it is quite a bit different. I have substitute taught water aerobics at Lifetime Fitness in south Overland Park, and done Prenatal Yoga at one of my favorite studios Darling Yoga. My walk/jog sessions are definately walks, and I've had to learn to be ok with three times a week instead of four or five, but all in all, I'm a healthy "older" mom!
I'll be finishing the session of early morning Equilibrium and Sat yoga (Yep, I can still do down-dog, no twists though). Then there'll be a brief break. I'm already counting down the weeks until I can get back to my regular yoga classes!
Create a happy, healthy weekend,
Angela
P.S. I'm STILL updating our website, but www.PhitChicks.com will be available again soon!
http://www.angelabroderick.com/
I saw a book "Crazy Busy" when bookstore browsing and checked out the author's website. I really like this list of "10 Principles to Managing Modern Life."
Had a conversation with some Eq gals last week about abs and was asked the BEST abdominal exercise. There are several of course, but one is the dead bug yoga pose with arm & leg extensions. Take a peak at it on this handout and give it a try.
I've managed to keep up with exercise during pregnancy, even though it is quite a bit different. I have substitute taught water aerobics at Lifetime Fitness in south Overland Park, and done Prenatal Yoga at one of my favorite studios Darling Yoga. My walk/jog sessions are definately walks, and I've had to learn to be ok with three times a week instead of four or five, but all in all, I'm a healthy "older" mom!
I'll be finishing the session of early morning Equilibrium and Sat yoga (Yep, I can still do down-dog, no twists though). Then there'll be a brief break. I'm already counting down the weeks until I can get back to my regular yoga classes!
Create a happy, healthy weekend,
Angela
P.S. I'm STILL updating our website, but www.PhitChicks.com will be available again soon!
http://www.angelabroderick.com/
fatigue busters (Jan 31 newsletter)
Hi there [member_name_first]~
Recently returned from a six-day business trip, with meetings in Florida and Oregon. The pinnacle of my fatigue came on a six hour flight from Atlanta to Portland (wouldn't have been so bad had I not started that very day with a 7am breakfast on the east coast and ended with an 8 -9pm meeting on the WEST coast -- geez).
I've always considered myself a hard worker, but at 17 weeks pregnant, those 16 hour work days and long flights were almost too much. And yes, I practice what I preach with water, rest, vitamins and good nutrition. Some weeks just require every tool in your Phit tool box. My fatigue busters:
1) Legs up the wall pose. This yoga pose is so easy to do in a hotel room; you can lay on the floor or the bed. Here's a photo on Yoga Journal; but I don't use a bolster, just lay flat on the floor. The trick is to sit really close to the wall so you can kind of "swing" your legs up. You get a nice hamstring and low back stretch, but best of all your feet, ankles and legs get the benefit of reverse gravity on circulation. Those main arteries that pump blood up your leg all day long get a break, and your entire circulation system benefits. I used to do this when I worked trade shows in my 20's and my feet would HURT at the end of the day. Didn't find out until much later that it was a hugely beneficial yoga pose.
2) Walking. Surprise, surprise! But a couple of mornings my meetings started at 7:30am and the silly fitness center didn't open until 6:00am. Even though I only got a whopping 22 minutes on the treadmill; I felt so much better. And I LOVE how the most routine shower feels like a spa treatment when preceeded by a bit of cardio.
3) Music. If you don't believe in the mind-body connection, play your favorite song next time you are tackling a task you dread. And what a way to make time fly. What did we do before iPods? (Actually I remember packing several CDs with me, seems so bulky now!)
Here's a few of my Phit Favorite Tunes:
Need to rev up -- as in that "first mile" on the treadmill: 60's sing-alongs like The Foundations, or (embarrassing as it is, these always make me smile) The Partridge Family's "I Think I Love You" or "Come on Get Happy." Sounds ridiculous, but in my days of teaching Spinning three times a week, I saw more than one 50-something executive male start pedalling faster when I played the multi-colored bus music! If you want something a little more current (like a half a decade more current) try the Cardio Dance Mix on iTunes. It always makes me hit the speed "up" arrow! Rihanna and the Black Eyed Peas work well too.
Need to relax: Can't beat the early Enya, and I love the compilations on "Pure Moods" CDs. And Deva Premal is the ultimate for that totally vegging out (napping, meditating, warm bath soaking). When I play her at the end of yoga, I can literally see people sink into their mats.
Need to feel like "I can do this": Madonna, Aretha, and best of all: Tina Turner!
I'd love to expand this list, especially the exercise tunes, so email me here and tell me what gets you going. I confessed to the Partridge Family for crying out loud, so give me your real favorites. I'll share a list next week.
On the flight home I listed to an audio book on leadership and gained some amazing insight into taking control (and responsibility for) my schedule, my day, my health, my career, my goals. Found an interesting parallel perspective on the web too: comes down to being a player and not a victim. Here's my notes (rough, from the airplane):
Personal responsibility stems from being a player rather than a victim. For example, a victim responds to:
1. what happened to you?
2. who wronged you?
3. how did they hurt you?
4. what should they do to make it right?
5. what are the consequences to you if they don't change?
a player responds to:
1. what challenge did you face?
2. how did you choose to respond?
3. what are the consequences of your actions?
4. could you have done something more productive?
5. what can you learn?
Huge possibility for application here: my day, my health, my finances. The reoccuring question: am I going to exercise? Is it my co-workers or my job's "fault" that I can't? Is it REALLY another person's fault?
I also loved this quote shared by Emerson: what you do speaks so loud, I can't hear what you say.
Under the "coming soon" category: Phit Chick Kim Sickels has been teaching classes at Slim & Tone on North Oak which closed recently, and she will be starting a new class on Wed evenings at Pinnacle Physical Therapy. Email her at knrsicls@aol.com or call 816-589-6489.
Create a happy, healthy week,
Angela
P.S. I'm in the midst of updating our website; www.PhitChicks.com will be available again soon!
http://www.angelabroderick.com/
Recently returned from a six-day business trip, with meetings in Florida and Oregon. The pinnacle of my fatigue came on a six hour flight from Atlanta to Portland (wouldn't have been so bad had I not started that very day with a 7am breakfast on the east coast and ended with an 8 -9pm meeting on the WEST coast -- geez).
I've always considered myself a hard worker, but at 17 weeks pregnant, those 16 hour work days and long flights were almost too much. And yes, I practice what I preach with water, rest, vitamins and good nutrition. Some weeks just require every tool in your Phit tool box. My fatigue busters:
1) Legs up the wall pose. This yoga pose is so easy to do in a hotel room; you can lay on the floor or the bed. Here's a photo on Yoga Journal; but I don't use a bolster, just lay flat on the floor. The trick is to sit really close to the wall so you can kind of "swing" your legs up. You get a nice hamstring and low back stretch, but best of all your feet, ankles and legs get the benefit of reverse gravity on circulation. Those main arteries that pump blood up your leg all day long get a break, and your entire circulation system benefits. I used to do this when I worked trade shows in my 20's and my feet would HURT at the end of the day. Didn't find out until much later that it was a hugely beneficial yoga pose.
2) Walking. Surprise, surprise! But a couple of mornings my meetings started at 7:30am and the silly fitness center didn't open until 6:00am. Even though I only got a whopping 22 minutes on the treadmill; I felt so much better. And I LOVE how the most routine shower feels like a spa treatment when preceeded by a bit of cardio.
3) Music. If you don't believe in the mind-body connection, play your favorite song next time you are tackling a task you dread. And what a way to make time fly. What did we do before iPods? (Actually I remember packing several CDs with me, seems so bulky now!)
Here's a few of my Phit Favorite Tunes:
Need to rev up -- as in that "first mile" on the treadmill: 60's sing-alongs like The Foundations, or (embarrassing as it is, these always make me smile) The Partridge Family's "I Think I Love You" or "Come on Get Happy." Sounds ridiculous, but in my days of teaching Spinning three times a week, I saw more than one 50-something executive male start pedalling faster when I played the multi-colored bus music! If you want something a little more current (like a half a decade more current) try the Cardio Dance Mix on iTunes. It always makes me hit the speed "up" arrow! Rihanna and the Black Eyed Peas work well too.
Need to relax: Can't beat the early Enya, and I love the compilations on "Pure Moods" CDs. And Deva Premal is the ultimate for that totally vegging out (napping, meditating, warm bath soaking). When I play her at the end of yoga, I can literally see people sink into their mats.
Need to feel like "I can do this": Madonna, Aretha, and best of all: Tina Turner!
I'd love to expand this list, especially the exercise tunes, so email me here and tell me what gets you going. I confessed to the Partridge Family for crying out loud, so give me your real favorites. I'll share a list next week.
On the flight home I listed to an audio book on leadership and gained some amazing insight into taking control (and responsibility for) my schedule, my day, my health, my career, my goals. Found an interesting parallel perspective on the web too: comes down to being a player and not a victim. Here's my notes (rough, from the airplane):
Personal responsibility stems from being a player rather than a victim. For example, a victim responds to:
1. what happened to you?
2. who wronged you?
3. how did they hurt you?
4. what should they do to make it right?
5. what are the consequences to you if they don't change?
a player responds to:
1. what challenge did you face?
2. how did you choose to respond?
3. what are the consequences of your actions?
4. could you have done something more productive?
5. what can you learn?
Huge possibility for application here: my day, my health, my finances. The reoccuring question: am I going to exercise? Is it my co-workers or my job's "fault" that I can't? Is it REALLY another person's fault?
I also loved this quote shared by Emerson: what you do speaks so loud, I can't hear what you say.
Under the "coming soon" category: Phit Chick Kim Sickels has been teaching classes at Slim & Tone on North Oak which closed recently, and she will be starting a new class on Wed evenings at Pinnacle Physical Therapy. Email her at knrsicls@aol.com or call 816-589-6489.
Create a happy, healthy week,
Angela
P.S. I'm in the midst of updating our website; www.PhitChicks.com will be available again soon!
http://www.angelabroderick.com/
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