COMING SOON: Spring into Summer - system reboot!

Get Ready - Registration and details coming soon.....I want to be YOUR coach! 

“Geez, being STRONG is way easier than being SKINNY”

So many women (and men) spend their free time running from GUILT - chasing PERFECTION - but never finding satisfaction.  This is a great story of finding STRENGTH (internal and external) and POWER and escaping the prison walls created by our minds! 

As you read Erin's story, take a minute to ask yourself WHY you spend your time/day the way you do? 





 

 

 

Erin's journey in pictures:
LEFT:  1997 - swam 4-5x week for fun and ate donuts every morning, 135 lbs.  No worries! 
TOP MIDDLE:  2001 - ran 70-100 miles/week, felt guilty eating anything, 126 lbs.  Sacred of food. 
BOTTOM MIDDLE:  2004 - ran 20-25 miles/week, better with food, still a little leery (my face says it all), 135 lbs.
RIGHT:  2014 - Crossfit 2-3x week, swim/bike/row/run 2-3x week, I eat to keep up with myself and see food as a helpful tool in the way I feel, 146 lbs.  
Erin's journey in words:
I spent my childhood unaware of my body and other people’s perceptions of said bodies.  It was never a topic in my circle, or in my thoughts.  Until the College Dorm room became my place of residence.  Damn you college dorm full of girly girls with nothing better to talk about other than soap operas and fat they were – as they sat eating rice cakes with ketchup in their size 2 pants.  I wore a 6-8 freshman year of college which HAD to mean I was fat.  In walked what I now call a false awareness created by my environment (which is often inevitable) in part and by ME in part.  Deadly – or not ideal – combo. Unassuredness  swims like a shark circling prey in my head since those dorm days, waiting to attack what was at one time unabashed confidence.  Vocabulary and misconceptions shadowed that strength somehow. 

I remember getting REALLY mad at a beautiful and teeny tiny friend of mine for talking about how fat she was.  She seriously wore a 0 (ZERO).  I got so angry at her as my size 4-6 hips and thighs cowered in shame of obviously being fat.  I screamed at her just as loud as I screamed to myself to STOP talking to herself like that and it was so stupid and annoying.  I digress…my attempt to quite the voice of fatness in my head – I have since run thousands of miles.  To get where?  To still feeling fat or not quite there...yes. 

Today I seek a true awareness – which comes to me in my heart and mind, as I sit, lie, or stand in a space with no mirrors asking myself if I did my best. 

I think about the days when I ‘dieted’ – avoiding fatty foods, the basket of beloved chips at the beloved Mexican joint and logging endless miles. 
 Don’t get me wrong.  I LOVE RUNNING.  But not running out of guilt.  And don’t get me wrong.  I LOVE FOOD.  And I love NOT eating certain foods that I believe are not good for me.  But not denying myself foods out of guilt that are OK for me, just need to be moderated.  I love food, just like I love running. 
Balancing those things, partaking in them with the right frame of mind is the nirvana.  Running and dieting controlled my waistline and thigh gap from 1998 – 2010ish.  Constantly working to get skinny.  Guess what – I never felt skinny.  I was failing myself for 12 years.  Ha – but not ha!  Oh wait – I think I felt skinny for a stint in college when I was running 70-100 miles a week with awful nutrition habits. 
I am pretty sure I was no happier then than at 5 pounds heavier. I weighed between 128-131lbs. size 4 then, always working towards 125lbs.  It was work that never ended.  Now I sit at 144-148lb, and am still a size 4. 
Crossfit happened.  Timid towards the idea at first – knowing my thighs would explode and my broad shoulders would just…get broader.  However, I fell in love with the support of the community and coaches and never looked back in regard to my thighs and shoulders. 

2015 I’m driving home from a good ole hour of work at Crossfit Central, feeling accomplished, strong, and just plain great.  Then I had a thought that made me laugh, exhale the past, appreciate and enjoy a just being.  I thought to myself, “Geez, being STRONG is way easier than being SKINNY.”  The work I put into being skinny was exhausting offering little reward.  The work I put into Crossfit (or being strong) is empowering with great reward.  When I say work here, I am referring to the mental aspect of work – encompassing the rewards and efforts the brain encounters.  Plain and simple; pick it up, put it down; and viola – I have accomplished something that makes all those things in your brain release into your body that just make you feel good.  And all that “good” swimming around in your body makes everything else that much better.  And running is now a bonus, with no guilt in my stride.  And I think this is a good thing. 

Your beach body is built NOW~!

Sun's Out, Guns Out! 

Silly as it sounds, it's a real thing.... the winter starts to melt away and so do the layers of clothes.
But wait...Your layers of hibernation fluff didn't melt with the snow? 
you don't have the "guns" you were hoping for?

Give me 1 month, some dedication and I'll show you how to get started on the results you want.

K.I.S.S (keep it stupid simple) routine:

1) Drink 1/2 your body weight in water every day....yep, that's 7 days a week!
Why:  flush your system, push out the junk and help your body work most efficiently!

2) Food Log - show it to someone to keep you accountable - trust me - just do it.
Why:  food logging is the #1 way to get people to pay attention to what they are putting in their body - it keeps you accountable, even if just to yourself.  It also helps you see trends, triggers, patterns in your food/feeling/performance that otherwise go unnoticed.

3) Add this Fat Burning - Muscle Building -  "Get Lean" product combo to your routine
Why is this combo so powerful?
Thermoplus

Supports the body's ability to convert fat into energy*

Promotes a healthy metabolism*

Contains oolong tea and sage extracts to support weight loss*

Catalyst

Helps maintain muscle mass during exercise & weight management*

Aids in preserving muscle and energy levels during times of calorie restriction*

Helps repair & protect muscle tissue*

Muscle Gain

25 grams of high-quality, easily digestible protein

Provides nutritional support for increasing muscle mass (more definition)

Adds protein without extra carbs and fat

Helps maintain & restore energy supplies during and after physical activity

MYTH:  you have to be a "crazy CrossFitter" or workout fan to take these products and get results! 

3.2.1.GO!  Let me know how I can help you meet your Summer time fitness goals.

lisabenderthiel@gmail.com

Herbal Cleanse Benefits and Results!

·        Feel like your body needs a Spring Cleaning as much as your closet?

·        Bound and determined to be get a start on your summer figure?

·        Made a New Year's Resolution to "get healthy" and haven't taken action yet?

 

Here is why the AdvoCare Herbal Cleanse could be your solution! 

 

The Herbal Cleanse of choice is from AdvoCare -  Some key benefits are:

• it's only 10 days long  (anyone can commit to that!)
• yes, you eat food during the cleanse
• you can maintain your routine of work/workout/travel even while on this gentle cleanse

Herbal Cleanses when done correctly can help improve your body’s overall health and wellness, and give your system the "re-boot" you're ready for!  

1)  Feel Better  - Look Better

Increases Energy

 Releasing the toxins from your body is rejuvenating because it refocuses the energy usually used for forcing waste through your intestines to other parts of your body. People often say they after a herbal cleanse they have more restful sleep and a boost in energy.

Improves concentration

Poor diet and ineffective vitamin absorption can cause you to become distracted and lose your concentration. The buildup of mucous and toxins in your colon can keep your body from getting what it needs to function, even if you eat a consistently healthy diet. Cleansing the colon with a herbal cleanse can be the difference between feeling alert and not being able to focus.

Kick-starts weight loss

Foods lacking in fiber move through the digestive tract at one-quarter the pace of high-fiber choices. This slow-moving food produces excess mucous that literally sticks to the intestinal walls, weighing the intestinal tract down with pounds of decaying fecal matter.

Cleansing has the potential to aid weight loss; results vary but on average my clients loose 7lbs and 11 inches over the course of a month. The average human colon can hold up to eight meals' worth of food before digestion finally occurs. A gentle cleansing can result in significant weight loss and kick-start your metabolism, as well as refocus your attention on better food choices and whole-body wellness.

2)  Get's your body working like a well oiled machine!

Makes the digestive system more effective

As the colon is cleansed, it pushes undigested waste through your system, clearing the way for good nutrient absorption. If waste remains in the body for too long, it becomes a breeding ground for bacteria and illness. A clean colon from a gentle cleanse allows undigested waste to pass easily through your system.

Maintains regularity and prevents constipation

Constipation — especially chronic — causes a sluggish digestive response, which in turn leaves waste in the system longer. This increases the likelihood that toxins will be released into the bloodstream.

Increases the body's absorption of vitamins and nutrients

A colon that has been cleansed allows only water, vitamins and nutrients to be absorbed into the bloodstream, rather than releasing toxins and bacteria through the colon walls. When the colon is cleansed, it clears the way for essential nutrients to filter into your body more easily.

3) More indepth - Positive Side Effects #science

Increases fertility

Colon cleansing, as well as increased fiber intake and healthy food choices, improves regularity and helps keep your weight under control. Fat is estrogen-based, and if too much is present, becoming pregnant becomes more difficult. A colon that is weighed down by years of buildup can also press on the uterus and surrounding reproductive organs in women, causing strain.

Colon cleansing rids the body of many chemicals and toxins that affect the egg and sperm. Many naturopaths recommend that both partners undergo colon cleansing before attempting pregnancy.

Maintains pH balance in the bloodstream

Foods that cause colon blockages are acid-forming — particularly high-protein diets without enough fiber. This leads to general malaise in the body.  Here are some reasons that it is important to maintain the body's pH balance.

 

Are you ready to get started?

If you are looking for a cleanse that is tested to be safe and effective - does not require you to make drastic dietary changes to get results - and comes with a resources to help you achieve your goals/re-boot your system....Congratulations, you've found it.  Get your 10 day cleanse here.

 

*sources for this WebMD, Dr Oz, Budwig Center

 

Tis' the season....Holiday Stress Busters!

Thiel Sisters - stress relief via a "day after Thanksgiving" WOD

I don't know if it's my 2 yr old cutie or what but this year I am TOTALLY into Christmas ...decorations....parties.....family.....gifts - all of it!
But let's be real - I know the family gatherings - pressure to shop, spend money, have the "perfect" tree can drive a person CRAZY!

Here are a few quick and easy things you can do to IMMEDIATELY lower your stress levels.

Stay Calm Kit

Try this Holiday Stress Buster Bundle We are a caffeinated culture but often I need more help relaxing than getting amped up - especially during the Holidays.

Squeeze here

The fleshy place between your index finger and thumb is called thehoku spot in traditional Chinese medicine. Applying firm pressure there for just 30 seconds can reduce stress and tension in your upper body. So if you start to feel overwhelmed by the holiday chaos, give your hand a squeeze and take a deep breathe.

Breathing Drill

For 2 minutes, sit with your eyes closed - hands on your lap and breathe. Inhale 5 seconds (fill lungs completely aka belly breathing), Hold for 10 seconds, Exhale for 15 seconds.  Repeat!

Fit in exercise

It may be the last thing you feel like doing when you're stressed out, but going for a run or hitting the gym can actually make you feel better. Research has found that workouts can boost your mood for up to 12 hours.  Keep is stupid simple  ie: 5 minutes of moving can change your state! 

Take a whiff of citrus

Researchers studying depression have found that certain citrus fragrances boost feelings of well-being and alleviate stress by upping levels of norepinephrine, a hormone that affects mood.
For an all-day pick-me-up, dab a little lemon or orange essential oil on a handkerchief to tuck in your pocket.

What are your Daily Dozen?

Lisa = 10 ‪#‎winning‬ ‪#‎dailydozen‬
Crazy world = ZERO

It's the "little things" that make big things happen. No matter what else happens, if I get these #dailydozen done, I've had a great day.‪#‎countursuccesses‬

1) Woke up to alarm without snooze
2) Made my bed
3) Sparked and ate breakfast
4) Kissed my husband
5) Spent time with my son
6) Said a prayer
7) Gave myself an attitude adjustment
8) Worked out
9) Laughed out loud
10) Complimented at least one person
11) Brushed my teeth
12) Made progress off my "work stuff" to do list

Start tomorrow off with a WIN - get up and go!

62 - Kickin' Arse and Takin' Names

This is Marimikel aka Mimi!  I first met Mimi in February of 2012  - we immediately clicked as she is a fierce, strong, stubborn woman (much like myself!!) and I knew she was the exactly who I wanted to help me with the birth of my first baby!  While she helped me conquer the fears of my first pregnancy, I started helping her conquer FITNESS!

We began training together April of 2012 and 2 1/2 years later, we still meet 2x a week in my front yard for her weekly dose of CrossFit.   At 62 years of age, she is stronger than ever, full of energy and belief.

Before we started training Mimi had just dropped 40 lbs due to stress and "forgetting" to eat.  She enjoyed swimming and walking but was admittedly inconsistent.  Today her nutrition is a priority - she swims at the YMCA 1-2x a week, and walks her 2 mile course in "record time".

As a coach, I assessed Marimikel's imbalances and took note of her 60+ yr old aches and pains. We celebrated her strong chest/shoulders and took note of areas that needed work.  We focused on learning to engage and building her posterior chain to keep her standing tall.   This has also helped hip pain "disappear". We focused on bi-lateral tools like dumbbells, kbells rather than barbells.  We always go at her pace and have fun!

If you think you are too out of shape, too old, too weak, too pregnant, too WHATEVER for CrossFit - maybe you just haven't found the right coach.

Where there is a will there is a way!
My passion is one on one or small group training.  I love working with people who "think they can't" - if that is you - contact me!  I would love to help you be a better version of you!

"I want arms like those"

September 2013                                          April 2014

Before (left):   Weight 141 lbs  - 18% body fat - Size 2/4  -with an almost 1 yr old
After (right):  Weight 152 lbs  - 15% body fat  - Size 2/4 - with 18 month old
In 6 months:  Added 11 total lbs, Added 14 lbs of muscle, Lost 3 lbs of fat,  same dress size

I posted this pic a few weeks ago and have since had several inquiries about my food and supplement routine.  So here it is in a nutshell.

I eat clean 95% of the time
I don't eat gluten
I eat very very little dairy (only if it's in a salad or sprinkled on something)
I do eat corn chips (hello, I live in TX)
I eat out about 1x a week
I don't do "cheat meals" but do "treats" every now and then (not everytime they are in front of me!!)
I don't eat massive amounts of veggies (laziness mainly) but do take a green drink supplement

I use to follow strict Zone - which was awesome for me! Helped me with portion control and regulate my insulin - cut down on cravings and helped break the "binge" cycle.
I transitioned into no gluten - no dairy over the past 7 years.  I still know my Zone blocks but don't weigh and measure. Over the years, I've found that my body works best on very little carbs, moderate protein, and lots and lots of fat.
Everyone is different, the Zone helped me "play" with macronutrient combo's to determine what I need.  I typically eat 12-16 blocks of protein (7g per block), 6-10 blocks of carbs (9g per block), and 25-35 blocks of fat (1.5g per block). 

I take supplements regularly!  We have a lot of FIT people in our community - but when I look at those who adamently take supplements ie: fish oil, branch chain amino acids, post workout shakes - you can hands down see a difference in his/her overall "glow", athletic performance,  and body composition.

I swear by....

Wellness:

Probiotic
Omegaplex
Perfect foods
Catalyst (bcaa)

Pre-Workout:
Muscle Strength
Arginine Extreme
O2 Gold (cardio/long met con days)

Recovery:
Rehydrate
Muscle Gain
Biocharge (bcaa and antioxidant)
Nighttime Recovery

My passion is to bring wellness - belief - and life improvement through nutrition and fitness to as many people as possible.
Are you ready to lose weight ? Gain muscle?  Or Improve overall energy and fitness?

I can help you - I look forward to hearing from you.

Fitness!

There is almost nothing more fun these days than seeing Jacob learn - learn words - learn colors - learn how to use his body!  As a mother I enjoy seeing him experience the world through books - art projects - music -but as an Athlete I love to see him move!

Here is a bit of what our "training" looked like last week.  Makin' Fitness Fun for Games Bound mama and Toddler on Fire!


Games Bound:  20 x 250m row 1:1 rest
Outrunning Bedtime Toddler:  20 hall sprints - crawl under table - while being chased!

Games Bound:  Swim/Ruck/Sandbag Grind
World is my Playground Toddler:  Stairs/Slides/Tunnels

Games Bound:  Tire Flip Relay
Comin' Thru Toddler:  Flinstone car "prowler" push






Games Bound:  21 Mile Stand Up Paddle for Dam That Cancer fundraiser
One Fish, Two Fish, Red Fish Blue Fish:  Swim Lessions

Celebrate! Games Bound 2014

DAY 1:
I have been to competing my ENTIRE life - just ask my sister, I use to elbow her out of the way to "win" the "race" up the stairs to our bedroom.  I played volleyball - I've done triathlons - this wasn't my first "big" CrossFit competition - but I can't remember ever feeling the nerves and nausea I had on Day 1 of last weekend's South Central Regional event!
Why? Why was I so incredibly nervous?
Simply put ....
POTENTIAL & CONTROL
The anticipation of "what" I believed this team could do was almost too much to handle. Five of our six team members were 2013  Regional Athletes (4 individual and 1 team).  Our "testing" scores said we were set to win (aka practicing the wods).  We had a consistent dedicated, hands on coach for the entirety of the year.  It seemed as though all we had to do was do the work and we would earn a coveted spot in Carson! The potential for greatness was no question but the expression of this greatness was yet to take place!
Also, the "team" dynamic of CrossFit was somewhat nerve racking for me - I know this will NOT come as a surprise to those of you who know me...but I am a CONTROL FREAK!  While I "trusted" my team - you can only control yourself on any level.  The anticipation of watching - waiting - BELIEVING that my teammates would perform the way I knew they could - the way I'd seen them do a million times - was more challenging than I expected.
At the end of  Day 1 and three WODS - Team CrossFit Central (...downtown black....) had 3 - yes three 1st Place finishes!  Ironically - I was the one who missed and swung from the rings like a monkey in WOD 1 - I missed my 2nd snatch attempt and I walked the shortest distance on my hands (although it was a PR!).
I rested my head that night with nerves settles - satisfaction in a great start - and more confidence in our team and the potential than ever.

DAY 2:
Saturday was a blur - the workouts this year for team were less than 1 hour apart - which was AWESOME and left little time for anything other than action. I asked Ingrid today if she had a recap for the weekend and she said "Friday was awesome, Saturday - uhhhh, then Sunday was awesome".....or something close to that - we all know "quotes" in journalism can be used loosely :)
Saturday was the day of BRUSH IT OFF and FOCUS ON YOUR LANE!
The first workout of the morning was not our strongest - while we executed the plan to a tee - and our times were close to our goals - the team finished the sense of disappointment/doubt - Was Friday a fluke? Can we put our Game Face on and win the 2nd WOD for Saturday and stay on top for the weekend?
The feeling of disappointment left as quickly as it came  - Like true champions, the team got 2nd place in the second workout of the day.  This was probably my favorite workout of the weekend - we anticipated a come from behind finish on this one and that is exactly what we did!  How?  Well, Ingrid's power walk spiced up the comeback :) but seriously it was because we each chose to stay focused on the task at hand - aka Focus On Our Lane - don't look at the other teams - they are not us - we are not them - do what we know we can!  And We Did!
We rounded out Day 2 in 1st Place overall with a 14 point lead!  Our potential was being expressed!

DAY 3:
Time to CELEBRATE!  It was nice to go to bed Saturday with a fluffy pillow of a 14 point lead but the team stayed focused on the task at hand - Win the Weekend not just the workout!  Over the weekend, the announcers mentioned we were not that "impressive" or "show stoppers" - we were winning because we were simply consistent.  I heard (as I've heard before...) that we didn't look like it was "hard" or that we were "fighting" for it.  That is not to say that we didn't want it or we weren't doing our best - it is to say that we looked uncommonly calm, cool, and collected each time we took the floor.  I use to get offended by this but I know that the "struggle" isn't on the floor for me - or for our team!  The struggle and the fight happened over the last few months of training - during our practices and planning - during the lead up to the event.  This was our "final show" and our "rehearsal" is where we left the struggle!
That said we wanted to go out with a BANG and that's exactly what we did!  Anyone who saw the final pull up and overhead squat workout would agree that Team CrossFit Central "fought" and left it all on the floor for a 1st place finish - winning the event by over a minute!  It was finally time to celebrate!

Top 3 factors for the team's Regional success:

• Having a coach and a plan
• Opening each day with team prayer
• Basics:  nutrition, supplementation, hydration, rest and recovery  ie: Ice bath, Trigger Point

What will I focus on along the "road to the Games"?:

• Staying injury free - train smarter not harder
• Mental game - vision boards, mirror scribbles
• Basics:  nutrition, supplementation, hydration, rest and recovery

I am honored to be headed back to The CrossFit Games for a 4th time!  I can barely believe I've been so lucky!  Our team has been training under the same programming and led by the same coach for over a year but in so many ways - this weekend is just the beginning for us!  #gamesbound

Thanks again to our sponsors!  Trigger Point Performance Therapy, Just Go Girl, Vista Ridge Family Dental, WODLIFE, and Paleo Wagon

TEAM

Be the best on paper = GOOD

Be the best in action = WINNING

Mr. Jeremy Thiel -  he makes me better!

TEAM:

Goal

Unity

Focus

Vision

Positivity

Preparation

Communication 

#letsgo - 2014 CrossFit Games

2014 Regional Team

What makes a Champion?

  What’s the difference between a Winner and a Champion? (by Bruno Coelho)

A winner is focused on winning with little regard to anything else (the process, the team). Winning = he's a winner.  Losing = he's a loser. Winners attaches who he is to what they achieve -  so winning is the outcome he seeks. For a Champion there’s a WHOLE World of things that matter besides winning. The desire may still be to win, but he doesn’t attach his self-worth to the outcome. Becoming the master of his full potential is the outcome most important. Winning is the result of that outcome. A Winner will stop at nothing to succeed (WIN) and sees shame in defeat. A Champion knows that integrity is more important than a "win" because integrity is the foundation for legacy! A Champion sees defeat  as a chance to learn, to grow and evolve beyond what he already knew. A Champion honors his legacy with every action, with every effort and with every breath. A Champion can lose a battle without losing his honor. A Champion sees no opponent but himself. He understands that the only person that can prevent him from using all his potential is himself. The real competition is within.

A Winner only plays to win.

 A Champion plays to send a message.

I pray everyday that I will cultivate the CHAMPION within my son.  To focus on the importance of integrity - progress - celebration of the small steps.  

I personally strive not to win but to be a Champion in all I do......I said strive..... :)  

What about NOW?!

I am pretty sure what I was saying (ok, yelling) in her ear was "pick up the bar NOW - #letsgo!" 

Every rep counts - go - one more time, etc etc!

WHY?  

Would she be ok if she didn't get one more rep?  

Would she still have "done well" and "gotten a good workout"? 

Would she still be working to be fitter, better, stronger than the day before? 

Yes, yes, and yes

BUT - I know Jaime isn't working to be "ok" or "stonger than yesterday" - she - like most of you -  is working to be the BEST and that means action NOW!

How does this apply to you? Your family life - your job - your personal goals?  

It's not only about doing the work its about how we do the work.

1) with a PMA (positive mental attitude) - an attitude of "say YES"

2) with a sense of URGENCY

URGENCY inspires ACTION - Action creates RESULTS - Results inspire HOPE  - WINNING,etc.

A True Sense of Urgency

Without a sense of urgency, desire loses its value.
                                                                 - Jim Rohn

The dictionary tells us that urgency means “of pressing importance.” When people have a true sense of urgency, they think that action on critical issues is needed now, not eventually, not when it fits easily into a schedule. "Now" means making real progress every single day. "Critically important" means challenges that are central to success or survival, winning or losing. A sense of urgency is not an attitude that I must have the project team meeting today, but that the meeting must accomplish something important today.

Urgent behavior is not driven by a belief that all is well, or that everything is a mess but instead, that the world contains great opportunities and great hazards. Even more so, urgent action is not created by feelings of contentment, anxiety, frustration, or anger, but by a gut-level determination to move and win, now. These feelings quite naturally lead to behavior in which people are alert and proactive, in which they constantly scan the environment around them, both inside and outside their organizations, looking for information relevant to success and survival. With complacency or false urgency, people look inward, not out, and they miss what is essential for prosperity.

With a real sense of urgency, when people see an opportunity or a problem of significance to their organization, and others don’t, they quite naturally search for effective ways to get the information to the right individual — right away — not when they are next scheduled to meet with him or her next month. With a true sense of urgency, people want to come to work each day ready to cooperate energetically and responsively with intelligent initiatives from others. And they do. People want to find ways to launch smart initiatives. And they do.

A real sense of urgency is a highly positive and highly focused force. Because it naturally directs you to be truly alert to what’s really happening, it rarely leads to a race to deal with the trivial, to pursue pet projects of minor significance to the larger organization, or to tackle important issues in uninformed, potentially dangerous ways.

It is often believed that people cannot maintain a high sense of urgency over a prolonged period of time, without burnout. Yet, with all the alertness, initiative, and speed, true urgency doesn’t produce dangerous levels of stress because it motivates people to find ways to rid themselves of chores that add little value to their organizations. People who are determined to move and win, now, simply do not waste time or add stress by engaging in irrelevant or business-as-usual activities.

Complacency is pervasive, in part because it simply is not seen, even by many smart, experienced, and sophisticated people. A false sense of urgency is pervasive and insidious because people mistake activity for productivity. True urgency is not the product of historical successes or current failures but the result of people, up and down the hierarchy, who provide the leadership needed to create and re-create this increasingly important asset. A real sense of urgency is rare, much rarer than most people seem to think. Yet it is invaluable in a world that will not stand still. 

M.O.M. Master of Multasking = You Suck at Everything!!

I hear that MOM stands for Master of Multitasking.




To some that brings up visions of cooking while said kiddos are napping - cleaning up while said kid is stacking blocks in the corner - running errands and chatting on the phone with your "buddy" at your side or sitting at the table to create handmade Valentine cards "with" your kiddo....
Carefully balancing kids needs, your needs - fitness/friends/work and oh yeah, QT with your husband!



.Reality Check..... Multitasking is a Myth remember ..... and really makes you suck at everything!!!
Mom Multitasking looks more like THIS

a

The natural state of motherhood is unselfishness. When you become a mother, you are no longer the center of your own universe. You relinquish that position to your children.
Jessica Lange

#letsgo 2014

Goals - Mantras - Vision Boards - Scribbles on my mirror?  YES  - all of it a lot!  It's the little things that you fill your brain with that make you who you are today, right now.

Each year I've shared a Mantra with y'all. The last 3 years my Mantras have come easily - they were powerful and fitting from the start.  This year, I struggled a bit to come up with something that motivated me - was an instant "state changer" when I said it - and that fit things happening in my life.

I have two or three pages of notes and ideas that I planned to turn into my 2014 Mantra but none really stuck and I kept saying #letsgo - let's go - let's go - let's go!!!!!  This seem to fit for family - training - personal - professional - EVERYTHING!

I am a "here and now" kind of person.  While I have goals and "things" I strive for (and yes, I am a planner)...but I am not blessed with the gift of VISION or FUTURIST like my sister in law, Carey or my husband, Jeremy.  They are two people who seem to "see the future"- they understand the big picture - the where we're going and why - the possibility of actions today.  I, on the other hand, cannot SEE those things

I simply BELIEVE in them.
I believe I will be successful
I believe in the people around me
I believe in a forever marriage
I believe in happiness
I believe in God
I believe in anything is possible

I may not know what success or happiness IS - I do not know the struggle and triumph that comes with a forever marriage - I do not know how to do the impossible (ie: conquer bulimia, have a child!)

But I do now ACTION KILLS FEAR and that you can't move forward without taking a step - even if that's a baby step!  So  - #LETSGO

#LETSGO - reminds me of The Slight Edge - that everything counts - all the little things make the big things happen.  No matter what, when, where, why #letsgo - do whatever the next step is for you!


Happy 2014 - May big things happen for you all!

The Other White Milk

"Helping" mama with weekly food prep!

At 11 months Jacob started weaning himself and my reaction was something like this...

 

SWEEEEEEET!!!!  (insert selfish celebration here.....)

No more planning my "out of the house" wardrobe based on "access"

Yay, a little of freedom - regained!

 

Followed by.......

 

 

 

 

OH NOOOOOO!!!!!

I am gonna miss that sweet time together - what can we do instead?

What do I feed him?  If I don't consume cow's milk - would I feed that to him?

 

After a little research and asking a couple of my "hippy mom" friends.  It was clear that for me and Jeremy, Goat's Milk was the answer! 

 

Again with my disclaimer: I am not a nutritionist but below is an article that I found and will help answer some questions you may have about WHY Goat's Milk after breast feeding.  Use this as a spark for you to do some research and see what's best for you!

 

Ask Dr. Sears: Advantages of Goat's Milk

Q. What are the benefits of feeding my baby goat's milk? I've heard it can improve digestion, especially in infants over one year old. Is this true?

A. I frequently advise goat's milk for patients in my pediatric practice, especially those who have digestive problems or who are unable to tolerate cow's milk. In infants who show an intolerance to cow's milk  -- symptoms of this can include colicky abdominal pain, bloating, diarrhea, and facial rashes  -- parents often report that many of these allergic reactions disappear or greatly improve after switching to goat's milk. Here are the reasons why goat's milk is more easily digested and less allergenic than cow's milk in many infants:

Less allergenic proteins. The protein clumps that are formed by the action of the stomach acids on the protein are called curds. The softer the curd, the quicker it passes through the stomach. Goat's milk protein forms a softer curd, which makes it easier to digest. This could be an advantage for infants who spit up a lot or who have gastroesophageal reflux (GER). Goat's milk contains only trace amounts of the allergenic protein found in cow's milk  -- alpha-S1 casein. However, goat's milk and cow's milk both contain another type of allergenic protein, beta-lactoglobulin, which is why some infants who are allergic to cow's milk may also be allergic to goat's milk.

A more digestible fat. The fat globules in goat's milk are easier to digest because they contain a higher proportion of short and medium-chain fatty acids. It's a biochemical quirk that allows the intestinal enzymes to digest the fat easier. Cow's milk contains more of the longer-chain fatty acids that require more work for the intestines to digest.

Slightly less lactose. While both cow's milk and goat's milk contain the sugar lactose, goat's milk contains slightly less (4.1 percent versus 4.7 percent in cow's milk). It's possible that this is a slight advantage for infants who are lactose intolerant.

Cautions about goat's milk: The vitamin and mineral content of goat's milk and cow's milk are fairly similar, though goat's milk contains a bit more calcium, vitamin B6, vitamin A, potassium, niacin, copper, and the antioxidant selenium. On the other hand, cow's milk contains more vitamin B12 and much more folic acid. Since goat's milk contains less than ten percent of the amount of folic acid contained in cow's milk, it must be supplemented with folic acid. For this reason, be sure you get a goat's milk that is supplemented with folic acid, which the best brands usually are (If you're unsure of a good brand, I recommend Meyenberg goat milk to my patients.).

Also, be sure to buy goat's milk that's certified "free of bovine growth hormone (BGH) and antibiotics." Generally, the American Academy of Pediatrics does not recommend the use of goat's or cow's milk products in infants under one year because they can cause intestinal irritation and anemia. Infants under one year of age who are allergic to cow's milk-based formulas, soy formulas, or hypoallergenic formulas are sometimes put on goat's milk formula, but only with consultation from baby's doctor or a pediatric nutritionist.

 

I did a little research on brands and recipes and found an EASY to make recipe by Mt Capra - Capramilk.

 

80z bottle

• 1 tablespoon CapraMilk
• 1 teaspoon Organic Unrefined Coconut Oil
• 1 teaspoon Organic Olive Oil
• 2 1/2 teaspoons Organic, Raw Turbinado sugar
• 1/8 teaspoon Unsulphured Blackstrap Molasses
• 1/4 teaspoon Cod Liver Oil
• 4 Vit D drops
• Infant probiotics

Fill bottle up with 5oz of very hot water.  Add coconut oil and wait to melt. Add olive oil, molasses, sugar, cod liver oil, and vit drops.  SHAKE WELL.  Add milk powder and cold water (3 0z).  SHAKE WELL.  Lastly - add probiotics just before you feed to your baby.


Enjoy!