Balancing Act

Sunday, April 15, 2018

   
      One of the first things I do with new clients is to send them a list of questions to reply to, some basic stat-type questions and also things like "what is your favorite food?" to help me get to know them better. I ask them what their goal or purpose is during our time together, whether it be weight loss or establishing healthy eating habits or exercise routines. I am not a personal trainer, so I always leave the client in charge of their exercise by asking them what they love to do, what makes them feel good? And what they plan to do to make the changes they want to see. Some of the most common replies are things like:
"I'm going to start running 5 days a week!" 
"I'm going to go to the gym every day!" 
"I'm going to crossfit (or yoga or zumba or ____) 3 days a week and then run the other days!" 
"I'm going to workout every day except Sunday!" 

They are excited and ready to make changes and see changes, I absolutely understand- culture and Instagram, that friend on her 2-shake-a-day diet and friend who is in the gym 7 days a week tell us that's what we have to do to reach our goals. They tell us that is what is important. That we have to make time for it, for "us". You want to lose weight or be healthy? Exercise and exercise. We openly support those who clearly have exercise addiction or unhealthy relationship with exercise (yes, this is a real, true thing) and cheer them on as they reach their run streak of 1,000 days. I get it. I have been there, and the same applies to diet as well. My reply is always the same: HOLLLLDDDD ON. If you haven't come from a lifestyle of working out that often, you are going to burn yourself out (heck, even if you are used to it, you will burn out). Step back and make realistic goals that you can achieve and accomplish. Not ones that are going to consume you and leave you feeling like a failure if you don't complete it all.

Just last week I was feeling completely guilty. This semester of school is requiring more of my time, resulting in many more super late nights than I'd like.  I was unable to make it to both of our morning run groups that week and quickly fell into the trap of guilt and self-disappointment.
"why can't I get it together"
"plenty of other moms/students function on 4.5 hours of sleep a night- why can't I make myself deal"
"I'm so not going to meet my mile goal this month"

Then I made myself feel better by working out at home those days. Although it didn't really make me feel any better- it just allowed me to cross it off my list. I got my workout in- it's been a productive day.  A perfect example of disordered relations with exercise. 

Yes, ya'll. I am human and I go through all kinds of thoughts and feelings about exercise and food. This is one of the reason's that I can relate to so many women- I have been there and I am not afraid or too prideful to admit that there are seasons of struggle. There just are. So many people think that when someone loses weight, that it's "fixed". That they are "done" and have no more struggles. That all of a sudden, that 30lb loss made them champions of clean eating and that their exercise routine is really and truly only about feeling good (weight control or loss is almost always the ulterior motive). Honestly, I'm here to say that the loss is the easiest part of the journey. Thankfully, I can easily get myself of out these mental traps and don't actually live in them or let it truly control me.

Diet...what you eat (or don't eat) and working out is.not.life. 




You have to find a balance- because both can consume you and you can miss out on so much of real life thinking about what to eat and spending precious time in the gym or hours and hours running and training. Many hours-long weekend morning runs are no longer worth missing out on pancake breakfasts and coffee with my husband and kids. Hours a morning in the gym are no longer worth the time it took away from teaching my kids those mornings. I can't define what is and what is not worth it for you, only you can do that! But unless exercise is your paid career- time with family and friends should always top it! <3

Tips on how I find balance: 

-Be realistic with my schedule. Because I am a Mom and I homeschool my crew as well as go to school myself; my schedule is all over the place and things pop up that are not planned. I don't plan to run at 5am during the week, because more than likely I will be up late studying.
I ditched the gym membership and invested in some home gym equipment. Cheaper in the long run and what is truly the most flexible for us. I can workout at any time I want or need, day- night, evening. I will only commit to long runs on the weekends if I make it to a morning run during the week I consider it a bonus! I'm not setting myself up for disappointment by setting a rigorous workout schedule that I can't live up to in this season of my life. Every family is different, you may not have the resources or room for a home gym, you may love your local gym and need the childcare, you may not be in school and be able to wake up really early to workout! The important thing is to be realistic and flexible, don't let missing a workout bring you down- there is more to life.

-Remember WHY. Always keep a running list of WHY you are doing what you are doing to begin with! You don't want to become obsessed and let it overtake your life, but you don't want to give it up either!

-EAT. Stop dieting and learn how to eat. Eat and lift. Eat and train. Eat and run. Eat and do your thing. Food is not your enemy, nor are carbs and fat. Find a balance, and that doesn't mean you have to track macros to have balance. We all know the basics of nutrition! Eat mostly what comes from the earth! Watch your portion sizes, drink a lot of water and don't cut any one food group out! You really do need them all! Don't get caught up eating fake health food; shop the perimeter of the store and discover the joy of eating! I am so thankful my journey began with health vs weight because when I started this, it was 100% about my health. I didn't track, count, weigh or anything. I chose healthy foods and it started from there, I am thankful for that foundation that I always come back to! Even if you started out for weight-related reasons, it's never to late to ditch diets and focus on fueling your body with the nutrients you need to be the best you can be.





-Unfollow the Extremist. No, really. Go into IG and unfollow all of the people who send you the wrong message about fitness and nutrition. If you struggle with exercise addiction, unfollow the people in your feed who are at the gym or running 24/7. If you struggle finding balance with your diet, unfollow the isagenix ladies. If you struggle with body image and acceptance, unfollow the size 2 models with flawlessly fake bodies.  It is not going to help YOU in your journey to compare yourself to people you don't know- who can live in the gym all day or are showing you a picture of their weight loss shake for every meal or who have amazing bodies as a result of: plastic surgery, exercise obsession and dieting. DO: find the people who have found a balance and live it. Who are real about the ups and downs, the struggles and the victories. Who make you feel good- not guilty or like you are not adding up. My current favorites on IG are :
@jennakutcher
@mamaontherun
@runningonveggies
@thereallife_rd
@hipfoodiemom1











For the Kids: Lunch Ideas

Wednesday, April 4, 2018

     Spring break is coming up for us so I have spent this week preparing and planning all of the fun things we are going to do, and eat! I love spring and summer because so much more produce is available to us through these seasons, helping aid in meal planning and snacking- I mean...the weather is pretty great too ;-)

Here is what I've come up with for the coming week, you can mix and match as you please! If there are any allergies present or if you don't eat dairy or ____, substitute as you normally would.  Pick a main dish and pair with a side or two! These can also be great option for YOU too! You don't have to have bento containers like pictured, but I love anything divided! Keeps me creative.



Main Dishes: 

Cheese Quesadilla
Hard Boiled Eggs 
Pasta Salad 
Pita Bread + Hummus (or crackers & hummus)
Cheese + Crackers
Turkey + Cheese Roll-ups
Almond Butter + Jam Sandwich
Meat + Cheese Kabob
Chips + Guacamole and/or Salsa 
Bagel + Cream Cheese
Veggie +Hummus Wrap

Tacos
Homemade Waffles (google the recipe for applesauce waffles!) 

Fruit + Veggie Sides: 

Oranges or Cuties 
Apples
Strawberries
Grapes
Peaches
Blueberries
Raspberries
Natural Applesauce
Mangoes
Melon
Baby Carrots
Cucumbers
Grape Tomatoes
Edamame
Snap Peas


Snacky Sides: 

Chips
Granola Bars (my kids love ZBars by Clif Bars)
Pretzels
String Cheese
Yogurt (I serve my kids greek yogurt or the yo-baby yogurt, they have yo-kids now!) 
Trail Mix (easy to make your own!) 
Popcorn
Crackers
Chips + Salsa
Honey Graham Crackers (I love to buy the Annies Organic Hunny Bunnies) 
Homemade Cookies or Rice Krispies Treats



Spring Services!

Tuesday, March 13, 2018
Spring is officially here! Everyone is heading outside and the produce selections are growing! This is a busy time of year for people looking to change their eating habits, and often people don't know where to begin!








One On One Nutrition Plan: 

During your 30-minute one on one initial session, I will work with you to assess your current relationship with food and your body. Including self-care, eating, exercise, and sleep patterns. You and I will develop a plan together that moves you toward your goals while promoting normalized eating and a freeing relationship with food. Each session includes an individual plan with long-term goals, actionable steps, helpful resources and email support between your initial consultation and your seven follow-up sessions.  If you have been curious about some of the intuitive eating posts I have made or want to get on the path to a better relationship with food, and discover how to do these while still having goals, this is for you!

 $95 for 8 weeks (initial 30-minute session, plus once a week follow-ups ups for 8 weeks)


Accountability Plan: 

This is for the person who just needs the extra accountability and less of the "fluff" while working towards their goals.  During your 15-minute one on one initial session, I will work you to determine and set up your goals and an actionable plan of how you are going to achieve them. Included are also four random "pop-in" accountability checks a week through the course of your eight weeks to help keep you on track. You will not know when I will be checking in, helping to keep you on your "A-game".  This is the perfect plan for the highly motivated and determined person!

$75 for 8 weeks

All or Nothing: 
This is a combination of the first two plans (initial session, 7 follow-ups, and 4 weekly accountability checks) PLUS:

Local Clients: 4 workout sessions WITH ME. They will be tailored to your ability and level of fitness and I will be doing them with you, not just watching you.

Distance Clients: 2 virtual weekly step challenges with me! Twice a week we will connect and compete in a step challenge for 12 hours that day, your goal is to beat ME in your daily steps.


$160 for 8 weeks






Clean Out: 
I come to your home for an hour and clean out your pantry, fridge, and freezer. Beforehand, we will discuss your goals and how you want your eating habits to be. My goal will be to clean out all of the things that you feel you cannot or help if it just feels overwhelming.  I will also offer a list of replacements and a meal/grocery list so that when you go out to shop again, you are not undoing all of the work we just did by replacing the items with the same items. The easiest way to stick with creating healthy habits is to keep the stuff you don't want out of your home!
$125

Clean Out & Replacement: 
Everything that is offered in the first package above, PLUS:

-I will personally grocery shop for you and have the items with me and ready to stock your pantry and fridge once I have cleaned it out. We will discuss what your goals are, what you like and don't like beforehand. So if you don't like fish, I won't be bringing you Salmon. With your clean out and new foods, you will have a list of ideas to eat/cook/prepare with the new foods you now have.
You will also have a check-list of the items I bought so that you can mark off things that you did and did not like for future use. You will pay for the groceries on top of the service fee, you will be able to tell me your grocery budget and I will not go over that amount.
$200 (plus the cost of your groceries)

Personal Grocery Shopping: 
You choose from a meal plan that I offer, I buy all of your foods needed for it and bring them to your home. This is for the person who gets overwhelmed in the grocery store and just wants to get home from work to have it all there.
$100 for once a month, $125 for twice a month plus the cost of your groceries. Again, your budget, goals and food preferences will be established beforehand.




Grocery Store HELP!:
Meet me at the grocery store with your grocery list and let me help you choose healthy alternatives and ideas. I will show you things to look for and things to avoid so that next time you go shopping, you can be confident in the choices you are making. This is not a time for me to judge your choices- I abide by everything in moderation! But to help educate you and sort out any confusion about the array of "healthy" choices we have.
$80 for an hour shopping trip, plus your cost of groceries.









Turkey Meatloaf Muffins

Monday, February 26, 2018
I think meatloaf muffins just is not a cool name but I am not sure what I'd call them, so we are keeping it ;-)


A turkey meatloaf was on the menu for tonight and after seeing all of my friends posting their meal prepping egg muffins this weekend, I was inspired. I was also able to secretly add an entire zucchini and onion- only one kid noticed AND they ate it anyway: winner.  I also typically do not use an egg in my meatloaf mixture, so having the smaller sizes helped keep it all together.

Ingredients:

2lbs. lean ground turkey
1 chopped onion
1 chopped zucchini (optional)
1/2 cup plain breadcrumbs (I always have Panko on hand)
1 teaspoon olive oil
2 tablespoons Worcestershire sauce
A few dashes of garlic and oregano, I know, I am totally not a food blogger. I try.

For the glaze, I just mix in a small ramekin ketchup and stone ground mustard and brush it on each one generously. If you are not a ketchup lover- you are missing out, but you can leave this off completely if needed.

Because of the size of each, these do not need a long time to cook! I cooked mine for 25 minutes at 350 degrees and they were perfect.


My three year old scarfed down 3 of these, plus brown rice and broccoli. If you have extra time on your hands, you could make an amazing buttery mashed cauliflower to go with and give it the comfort food feel. Either way, these will be on our menu again soon!


Winter Services

Saturday, November 4, 2017
It's that time already! The fall group is wrapping up and that means I will have availability for Winter! I'm going to do things a little differently this time around, as my education increases and as my availability changes. For this next 10 weeks, I am not going to offer a "group" challenge. I find I focus more on the individual, keep tighter track of their progress and build better relationships when it's one on one.  In this past group, I feel that the majority of time put in was trying to keep everyone motivated and on track vs actually helping them make true progress and move forward! I want that connection and trust with my clients- and I don't feel the groups have been promoting that well. This was a hard call to make as I've been having groups for over a year now! But I truly believe the one on one services will be a positive change and bring greater understanding and relationships.

If you were a group lover, no fear. I may bring another back in the future!




Winter 2017
Jan.1-March 1

One On One Nutrition Plan: 

During your 30-minute one on one initial session, I will work with you to assess your current relationship with food and your body. Including self-care, eating, exercise, and sleep patterns. You and I will develop a plan together that moves you toward your goals while promoting normalized eating and a freeing relationship with food. Each session includes an individual plan with long-term goals, actionable steps, helpful resources and email support between your initial consultation and your seven follow-up sessions.  If you have been curious about some of the intuitive eating posts I have made or want to get on the path to a better relationship with food, and discover how to do these while still having goals, this is for you!

 $95 for 8 weeks (initial 30-minute session, plus once a week follow-ups ups for 8 weeks)


Accountability Plan: 

This is for the person who just needs the extra accountability and less of the "fluff" while working towards their goals.  During your 15-minute one on one initial session, I will work you to determine and set up your goals and an actionable plan of how you are going to achieve them. Included are also four random "pop-in" accountability checks a week through the course of your eight weeks to help keep you on track. You will not know when I will be checking in, helping to keep you on your "A-game".  This is the perfect plan for the highly motivated and determined person!

$75 for 8 weeks

All or Nothing: 

This is a combination of the first two plans (initial session, 7 follow-ups, and 4 weekly accountability checks) PLUS:

Local Clients: 4 workout sessions WITH ME. They will be tailored to your ability and level of fitness and I will be doing them with you, not just watching you.

Distance Clients: 2 virtual weekly step challenges with me! Twice a week we will connect and compete in a step challenge for 12 hours that day, your goal is to beat ME in your daily steps.


$160 for 8 weeks

To register, email me at emailthepotters@gmail.com 





















Thai Chicken Lettuce Wraps

Friday, October 27, 2017



This has quickly become one of my favorite meals, it's easy and versatile and so good! You can make the peanut sauce or buy it, whichever floats your boat. The veggies you add are completely up to you! The first time I made this I used carrots, mushroom, and onion. The second time I used zucchini and carrots. It's really whatever you have on hand and like! 



What you need :
Lettuce (I use romaine hearts)
Cooked Chicken diced or shredded
Veggies of your choice, grilled or sauteed
Peanut Sauce (make your own with PB, rice vinegar and soy sauce or buy it)
Salt/Pepper


Cook chicken and veggies (I actually cooked a batch of chicken in the crockpot all day, then sauteed the veggies and added the chicken to it)
Add peanut sauce to the pan and stir
Serve in the lettuce wraps, add extra peanut sauce if desired)

So simple and so good! Enjoy!


Week 2 + 3

This week is suppose to be THE week. We are (fingers crossed!) getting colder weather! I'm excited silly! I have my candles ready, I've baked and froze bread, new throw blankets for the sofa, coffee, fall oils, I ordered my new fall boots and now we wait. Oh, I also had to start burning one of my candles...what can I say...dry run?:



This week held a bunch of busyness for us, starting with dentist appointments for all eight kids! Since when was going to the dentist fun? Our office has TV's mounted on the ceiling for the kids to watch TV  while their teeth are being cleaned. Not to mention the interactive waiting room decked out in pirate ships and games and a movie theater. I'm not making this up! It's great because it's somewhere I can take eight children to and they can play and have fun since we are there for 1-2 hours at a time. On the other hand, talk about constant entertainment for children.  Gone are the days of having to sit quietly in a formal waiting room for your turn, and your "prize" for having your teeth cleaned was a sticker and toothbrush. Last week my kids brought home spinners, toy monster trucks, and paw patrol puzzles! 



Sunday's are date days for us. We have a little system, every other Sunday we run and then get coffee. The Sunday's in between that, we take one of our kids out to dinner for some 1:1 time with us. Last weekend was "Sunday-runday" and this weekend we took our oldest out to dinner. 

 (hubby + I before a 4-miler last weekend) 

Our sweet and caring oldest! Seriously, she is amazing. She chose to eat at Plums, a waterfront restaurant in our town. She chose the gouda mac and cheese that was to die for. We then preceded to one of our favorite places to shop where she found some cute things before we had to pick up the rest of the crew. Date your kids. 

My kids have also been spending oodles of time outside making a fort/house. It's a full blown 2 bedroom "home" right now. Pictured is the "living room". Kills me. For one, they have adapted my love for neutrals and two, I remember vividly doing this as a kid. It's also been awesome because they have been spending hours and hours outside at a time. 


School is in full force now and I've settled into a study routine. I'm currently taking a Math, and English and a Basic Nutrition class. Next semester my course load will be heavier with a 2nd math, 2nd English, Anatomy and Physiology, Intro Chemistry, and an elective. It will also be my last semester before transferring to Eastern Michigan University which I can't wait for! Enough of my jabbering- I have recipes to post!!! 



Powered by Blogger.

welcome!

welcome!
Back to Top