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    Your Baby - Your New Workout Partner?

    Monday, November 17th, 2008

    Baby_photo_4
    As a new mom, I’ve had to get creative in order to fit in everything I want to do in a day. I’m sure many of you can relate - you might be juggling a job and trying to be supermom, in addition to finding time for yourself for exercise or fun.

    I’ve found a great way to multi-task - I work out with my baby. He thinks it is so much fun, and I get a great workout while spending quality time with him.

    Here are a few things I do:

    • bicep curls, holding my baby with one hand under each of his arms.
    • overhead press, holding my baby with both hands so that he can look down at me while I lift him up and down
    • cradling him close to me in both arms, I do sets of squats and lunges - this also can work for getting him to sleep when he’s fussy
    • lying on my back, I bench press him, which he thinks is the most fun of all. I give him a kiss on the nose each time I lower him, and he giggles on the way back up
    • this might be obvious, but stroller walks are great! I run errands close to home with him in the stroller, and we make dates with other moms and babies to walk together.

    Leah Hitchcock Ybarra is a mom and fitness instructor who blogs about health and fitness

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    Signs I need my antidepressant

    Monday, October 27th, 2008

    I’ve had depression issues since high school. I used to cope with them by realizing that everything was a cycle and I just needed to hang on for the upswing. That a bad day was simply a bad day and not the end of the world.

    After my dad’s mood drastically improved, I found out he was taking an antidepressant. Wow. The difference was incredible.

    Since then, I’ve tried 3 different scripts: Serzone (which I believe is off the market now), Wellbutrin (which I didn’t love), and Zoloft (which I like well enough but the sex drive is zero).

    I was off the antidepressant while I was pregnant. I coped well enough that I could keep the chemicals out of my system while cooking a baby. Some people can’t, some people need that pill all the time - and that’s perfectly okay. We all do what we have to. If you need the antidepressant while you are pregnant to be okay, use your medical professional as a sounding board to decide if the benefits of taking the meds outweighs the potential risks. (Please. You are so important and what you are doing is so hard - you can ask for help if you need it.)

    I was prepared for post-partum depression. I was set to watch out for crying, for sadness, for hopelessness, for isolation.

    It didn’t happen.

    I got “throw the baby out the window, scream and hate my husband and contemplate smashing everything in the house” ANGER.

    fitness Signs I need my antidepressant

    (photo credit)

    I got insomnia. On top of a baby who did. not. sleep. A cruel, cruel twist of fate to be so exhausted and unable to sleep. Or to wake up because of someone sneezing three houses over and not being able to fall back to sleep.

    I got anxiety. Each time I would pass a truck on the highway, I was convinced it was going to swerve into our lane and kill us. I white knuckled and my heart raced. It was horrible.

    I started Zoloft. I got some Zanax to help me sleep a couple of nights a week. I got some sleep, which helped my mood. My mood evened out so I could sleep. It was a cycle that has strengthened a bit each week.

    Sometimes I get off schedule. Sometimes I forget to take my meds. I know I’ve forgotten when my temper snaps. It’s my new red flag.

    Any of this sound familiar to you?

    You are so worth being happy. You are so worth a trip to the doctor to see if there’s something that can help ease your world. If mind over matter were enough all the time I would never need a pill. Think it over. The Little White Pill has helped me, if you think it could help you, think about giving it a chance.

    fitness Signs I need my antidepressant

    (photo credit)

    (Want a more blunt and occasionally profane account of my struggle getting on the meds? Read here.)

    When not knitting herself blind for her store comfedoutkaiser.com, Dawn can be found at her blog kaiseralex.com

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    Crazy Diet Stories. I know you have them.

    Saturday, October 11th, 2008

    A friend of mine and I were discussing diets we’ve tried. Have you ever played this game? The “Oh, I did THAT diet” and the “OH, yes! I remember eating frozen grapes for two weeks!”

    SaladNo? You don’t play the Diet Story game? Well, consider it your lucky day. Today? We play.

    I mentioned before that I was reading the French Women Don’t Get Fat book. In this book she recommends Leak Soup for a one weekend purifier to start the program. My friend and I laughed. “That reminds me of the time…” and off we started playing the Diet Stories game.

    So far, to date, I’ve done the following diets:

    • South Beach
    • French Women
    • Body For Life
    • Low Glycemic
    • High Carb, Low Fat
    • Running-all-
      the-time-and-not-eating
    • Various SELF magazine diet plans
    • and writing down, daily, my consumption. For. Three. Years. (1992-1995)

    Wow. I wish I had a dime for every time I said I was hungry. I’d have a lot of dimes. Which in turn would pay for my high chocolate and wine and coffee consumption now-a-days.

    My point is this (Hi! I have a point!) we do crazy things to get the ‘body of our dreams,’ but is the body of our dreams really worth those crazy things? Or is it worth making the healthy choice to get up, work out, drink water, fill your tummy will good food and get enough sleep?

    15 years after my first diet, I’m only now starting to learn. How about you?  Share your stories with us in the comments…and then? Let’s start being healthy. The non-diet way.

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    5 Ways to Increase Your Exercise Motivation

    Thursday, October 9th, 2008

    It often seems like my exercise habits wax and wane with the phases of the moon. When I get on an exercise kick, I can go to the gym every day for an hour and not think twice about it. But when my schedule is hectic and there are a million better things to do with my time than hit the treadmill, getting to the gym becomes that last thing on my to-do list.

    I know I’m not the only one with this problem. I hear plenty of women complain about their inability to fit exercise into their busy schedules. So how do we get an exercise routine started and, more importantly, how do we keep it going? It’s all about motivation.

    Increasing Your Exercise Motivation

    • Decide why exercise is important to you and write your reasons down. If you know why hitting the gym is on your agenda you’ll be less likely to talk yourself out of it. And if you’re just not feeling like getting on the treadmill or doing those crunches, you can re-read your reasons for inspiration and motivation.
    • Find a buddy or join a class. Who wants to disappoint the friend waiting for you in the locker room at 5:00? Or to have to tell your classmates why you skipped again last week? Accountability can be a serious motivator. And if being accountable to a buddy isn’t motivating enough, a little friendly competition might be.
    • Set small, attainable fitness goals. Whether you’re a beginning exerciser who wants to increase your activity level or you’re a regular gym rat who wants to run a marathon, you won’t magically reach your goals overnight. Start slowly, at your current fitness level, and gradually increase the time or intensity of your workouts. For example, if you’re new to running but have your sights set on that marathon, start by setting the goal to jog a single mile. Every time you reach your goals, raise the bar. Before you know it you’ll be signed up for that big race!
    • Keep track of your progress. Seeing your progress on paper is a great way to stay motivated. Tracking when and how much you exercise on a graph, a checklist, or a calendar can help you set attainable goals and reach them. You’ll know exactly what you’re doing and where you can improve your performance, and you’ll be able to easily review this information and change things up if you find you’re not getting the results you want.
    • Reward yourself. Kids get special treats when they do good work, and we should, too. Every time you reach one of those goals you set, reward yourself with something special. Your treat could be anything from a new song for your MP3 player to a manicure and pedicure. Make your rewards something you’ll enjoy (but preferably not food) that will motivate you to keep working toward your goals.

    If you’re anything like me, exercising is not your favorite thing to do. Still, I find that if I make it a priority and keep myself motivated, the benefits of exercising far outweigh the costs of time and energy.

    How do you keep your exercise motivation going?

    Ami writes about her attempts to stay healthy, live a local and green life and write that Great American Novel (or something like it) at Writing: My Life.

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    Defining Terminology: IEP

    Friday, October 3rd, 2008

    Top Education 1A lot of us within the realm of special needs parenting are barraged with… all kinds of things: terminology, definitions, diagnoses, prognoses, therapies, medications, and meetings (and more meetings.) A lot of us (and by a lot of us, I am referring to me, myself, and I) are basically just coasting along, trying to advocate for our children, but lets face it - we’re not professionals, and we’re just trying to keep our heads above water while doing the best for our children.

    So, I thought I’d just pick out a term, and define it for you. Today’s term: IEP. If you have school aged children who need any kind of additional help in school, you’ve heard the term. While you know it’s “The School Plan” - I thought I’d give you some additional information. Especially since you sign on the dotted line that you’ve received and agreed to it, and it’s important to know what you’re putting your good word on.

    An IEP is an Individualized Education Plan, and is mandated by the Individuals with Disabilities Education Act. This requires public schools to develop an IEP for every student with a disability that meets the federal and state requirements for special education… It’s sort of a way to catch your child, so they don’t fall through the cracks, and for the education system be required to help your child.

    In order to come up with this plan, the child is assessed in all areas that they (your teacher, school counselor, you, etc.) think your child may have actual problems in. This could mean the classroom itself, this could mean developmental stuff, this could mean specific subjects (like reading or math.)

    Basically - it’s school, with a twist, and the twist helps your student succeed to the best of their ability. It’s tailor-made for your specific child, based on your child’s needs. In my personal case for my oldest son, his IEP takes into account special education for reading and math, and also takes into account counseling sessions for his behavior therapy. It allows him to leave the class to go to special education classes, but it does not restrict him from any kind of classroom participation (unless, of course, it happens while he’s not there.) His IEP outlines everything goal wise - down to how many sentences on his own he should be able to write by the end of the year.

    Remember, though, an IEP does not take the place of medical supervision and care. Doctors are not a part of the IEP program unless their knowledge is needed to come up with a safe plan. This is education based, not medically based.

    From Wikipedia: The IDEA 2004 requires that an IEP must be written according to the needs of one student, and it must include the following:

    • The child’s present levels of academic and functional performance
    • Measurable annual goals, including academic and functional goals
    • How the child’s progress toward meeting the annual goals are to be measured and reported to the parents
    • Special education services, related services, and supplementary aids to be provided to the child
    • Schedule of services to be provided, including when the services are to begin, the frequency, duration and location for the provision of services
    • Program modifications or supports provided to school personnel on behalf of the child
    • Explanation of any time the child will not participate along with nondisabled children
    • Accommodations to be provided during state and district assessments that are necessary to the measuring child’s academic and functional performance

    Additionally, when the student is 16, a statement of post-secondary goals and a plan for providing what the student needs to make a successful transition is required. This transitional plan can be created at an earlier age if desired.

    IEPs also include other pertinent information found necessary by the team, such as a health plan or a behavior plan for some students.

    So who is the team that comes up with the IEP? Well, the parents, of course, the special education teacher at the school, a regular education teacher, and a rep for the school, which is usually the counselor. You can also have others involved. In my case, we got a county social worker involved, and an outside state sponsored therapist is involved as well. It helps for a more rounded IEP, and everyone’s on the same page. You might also have an advocate or attorney involved. If you feel that you’re not being consulted or the IEP goes against your wishes, then absolutely bring in an advocate or attorney.

    An IEP also includes meetings (sometimes a lot of meetings) to set up and then maintain the IEP. As time goes by, changes might need to be made to better suit your child’s progress, or lack of progress. The IEP can be updated at any time (with your approval.) There’s usually a meeting for the changes. There’s also a meeting at the end of the year to debrief the previous year, and make changes for the upcoming year.

    Remember… The IEP is your friend. It gets your child the help he or she needs, it helps provide an education for your child in a fashion that your child can actually receive it, and it protects them legally in the educational system.

    Some Places to get more specific information on IEP’s:

    Michele is a new contributor here at Healthy Bliss, and can be found harrassing people at Sparks and Butterflies. She is currently caring for her two special needs kids, as well as her elderly parents next door, along with her husband and two cats. Please send help.

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