Should you work out when you're sick?

The should-be-glorious month of March hasn't been a happy one for our family. Three weeks ago, I came down with the worst cold of my life. It started as an innocent little sore throat, turned into a nasty cough (that still hasn't completely gone away), and a lovely sinus infection. I usually pride myself on NOT getting sick, so I don't even think twice when my snotty-nosed children take sips out of my precious water bottle. All three of us ended up with this nice end-of-winter tribute.

Normally when I'm sick, I don't really change my workout routine. I typically feel better after a good workout. This time, however, a few pain-in-the-lung jaunts on the treadmill changed my mind. I didn't lace up my workout shoes, or put on my fat-girl-in-a-little-workout-shirt (I desperately need maternity fitness gear) for TWO WEEKS!

Did you know, by the way, that exercisers in general tend to get sick less often than our sedentary friends? I don't think this applies to pregnant exercisers. I catch everything! Anyway, experts like to cite a rule of thumb when deciding whether or not to lace up the sneakers when you're sick. It's called "the neck rule." If all of your symptoms are located in the neck and above, you should be okay to exercise...it's probably just a head cold. However, if you have a fever, or congestion in your lungs or chest, or if you feel achy, you need to lay low. But helloooo...would anyone with a fever SERIOUSLY try to work out? Yuck! If you're tempted (please tell me you're not), don't. You'll end up with more serious complications like dehydration.

But honestly, use common sense. Listen to your body. I started out knowing I was getting sick, and I worked out anyway. I felt way worse after the workout than I did before. And if you ever need a good excuse to sit at home watching TV? I'd say that being sick is a pretty good one.

Staying inside for two weeks, however, made me absolutely crazy! The weather is FINALLY getting warm, and I just wanted to leave the house to feel some sunshine on my pasty-white skin!

On Monday, I was super excited to get back into my routine. I dropped my son off at preschool, and headed to the gym. As I sped happily along with my daughter in tow, I couldn't wait to drop her off at the Kids' Club for some ME time. All of my hopes were dashed, however, when she--out of nowhere--threw up ALL OVER HERSELF AND THE CAR. I hate it when my babies throw up. I turned around, went home, spent the next few hours cleaning her (and everything in the car) up. I prayed it would only last 24 hours, but no such luck.

It has been a sad, sad week. We're still stuck inside. My daughter threw up for three days, my son for one. I've been cleaning up lots of vomit and that-which-comes-out-the-other-end. My sweet little girl has fallen asleep on the bathroom floor, the kitchen floor, the couch, my lap, and everywhere else she could get comfortable. Poor thing. As for working out, I'm happy to say that I've been able to use lots of my work-out-at-home "Plan B" options.

Today, I feel like things will be okay. I've had two starving children who have kept everything down for over 24 hours. Next Monday is supposed to be in the upper-60's! We will sit on the front porch if we have to, but we are going outside, dangit! Some Vitamin D--the sunshine vitamin--is just what the doctor ordered to keep these winter sicknesses away! I can't wait!

What about you? Do you work out when you're sick? What about when your kids are sick? Are you as excited about the warmer weather as I am?

I'm leaving on a jet plane

I'm leaving in 1/2 hour for a quick get-away to California! I can't wait...even if it's only for a few days, I'm so excited to get a glimpse of warmer weather. Be healthy for me while I'm gone! I wish we were going on a Cruise, but incase any of you will be in the next little while, here are some tips for staying healthy while on board ... (Recognize these tips? They first ran last May after our glorious cruise. Vacation time is drawing near, so I thought it would be appropriate to publish again! Enjoy!)

1. TAKE THE STAIRS! We decided on the first day that we would take the stairs E.V.E.R.Y.W.H.E.R.E. Our room was on deck 2, we ate dinner on deck 3, we watched shows on deck 5, we enjoyed the buffet on deck 9, we swam on deck 11, and ran on deck 12. Each day gave us PLENTY of opportunites for stair climbing. (With many an ice-cream cone waiting at the end of the big climb!)
2. CHECK OUT THE GYM! We made it a point of finding the fitness center the first day. It was at the front end of the ship, with windows looking out. I decided that running on the treadmill while watching the waves crash in front of me would be worth a daily trip. Let me tell you...running on a moving boat is a killer core workout...you never know which way the incline is going to go! The gym also offered several free health seminars and fitness classes (for a fee--I would've gone--but I'm too cheap!)
3. MAKE FITNESS FUN! I LOVED the days at sea on the ship. My favorite activity of the week was probably the Disco Dance Class taught by the Cruise Director. We spent an hour learning a new dance. I was laughing the whole time, and sweating by the end. We also entered a free-throw contest, a ping-pong contest, and danced every chance we got.
4. TRY THE LOW-CAL ENTREES. OK...I didn't really do this one, but I did love the fruit and salad bars! I occasionally tried the "SPA" selections at dinner, but only in addition to the three other entrees I ordered. Yes, I ordered A LOT of food, but I never felt obligated to clean the plate! With so much food, a few bites of each entree (and dessert) was plenty.
5. ON DECK FOR THE CURE! I was really sad that our cruise coincided with Susan G. Komen's Race For The Cure. I was thrilled, however, to find out that a small scale version of this do-good race was on schedule for the week. I walked a mile in my flip-flops for On Deck For The Cure...and yes, I cried.
6. DRINK WATER! OK...I'm pretty sure the drink servers hated us. But the fact that we didn't spend a dime on a single beverage on board saved us not only a LOT of money, but a TON of calories!
7. PLAN ACTIVE EXCURSIONS! We hiked, we snorkeled, we swam, and we ran on the beach. (But I was also sore after holding on for dear life to my husband driving a motor scooter on the left side of the road in the Bahamas!)
8. ENJOY! Don't stress...you're on vacation. If you eat more for a week than you normally would, your body will adjust when you get home. Whatever you do, have fun! Your only real jobs while cruising are to eat and poop. Everything else is extra. Enjoy!

Are any of you gearing up for a Cruise or otherwise fun vacation? Do you try to stay healthy and active while you're gone, or is vacation an excuse to RELAX? I'm usually a combination of both...I'm healthy in moderation. That's what vacation is for, right? Have a good week!

10 Tips for Making Fitness a Way of Life

I'm often asked how I manage to keep myself physically active as a busy mom. My simple answer is that I take things one day at a time. Each day is unique, and brings different challenges. Occasionally on a morning that I plan a long outdoor run, I wake up to falling snow. Early morning workouts don't ever work when I've spent the entire night awake with a sick child (or healthy children who spend the night playing musical beds...our bed is NOT big enough for the 4 of us!) Things happen, so I try to plan accordingly. Here are a few of my secrets for planning around life:

1. On a particularly hectic day, don't skip a workout just because you don't have a full hour to spare. Figure out how to fit in 10-minute mini sessions. Roll out of bed, and do some push-ups, jumping jacks, planks, and lunges. Later in the day, go on a quick, brisk walk. If you're reading something, find a wall, and squat while you read. Do seated Tupler's in the car! End the day with some pre-bed stretches. It may not seem like a lot at once, but throughout the day, you can easily squeeze in a full workout!
2. You may be tired of hearing it from me, but wear a heart rate monitor! At the end of the week, it's extremely motivating to see how much time I spent working out, how many calories I burned, and what zones I trained in. I try not to ever go more than two days without a workout! My heart rate monitor keeps me honest with myself.
3. Set goals for the ENTIRE year at the beginning of the year. Want to run a few races this year? Schedule them now! Even if the races aren't until late in the year, you'll have them on your mind, and will plan your training accordingly. For me, races aren't just about the race, but about the journey it takes to get to the starting line!
4. Have a nice stash of fitness DVDs at home. Workout DVDs are almost always my back-up plan. When I just can't pull myself out of bed early in the morning, I can start a DVD nearly an hour later, and still be done with my workout at the same time I would otherwise be returning home from the gym. For one, I don't have to brush my teeth (or put on mascara) to work out at home, and I don't have to account for any travel time. I still get in a good workout (as long as the kids and husband cooperate), and the day can continue as planned.
5. SCHEDULE your workouts. If you're always hoping to find time to work out, it's probably never going to happen if you have a busy schedule. You HAVE to plan it in. My workout schedule varies slightly from week to week based on my life schedule, but I always know when I'm going to work out the next day. I don't wake up in the morning hoping it will happen sometime that day. I wake up, and get moving. If you need to, put a reminder on your phone, write it on your calender, do whatever you need to do. I normally plan all my workouts a week in advance. Then when a day (or night) doesn't go as planned, I move to plan B.
6. Add variety to your workouts. If someone were to watch me and my different workout routines, they would think I have serious workout ADD. I don't do the same things day in and day out. I love group fitness classes, because each class is never the same...and I try LOTS of different classes. I LIFT. I CYCLE. I YOGA. I CORE CROSS TRAIN. I POWER PUMP. I TREK. But my own workouts are never the same, either. I run outside. I lift weights with gym machines. I use free weights. I use my own body weight for resistance. I interval train. I do the elliptical. I climb stairs. You get the idea. Variety is key for keeping workouts interesting. Variety is also key for avoiding plateaus. If your body never knows what's coming, it will never stop changing and improving!
7. Keep company with other fitness-minded people. If you try to place yourself in situations and with people where you won't have to compromise your fitness goals, you're much more likely to stay on track. At work, take breaks with the walkers rather than the donut-shop-frequenters. Eat with the brown baggers rather than with the fast foodies. Invite other health conscious couples over for a healthy home-cooked meal, and vice versa. Find a workout buddy, or an accountability partner. If you're not working out together, you can still report to one another and keep each other in check.
8. Change your workouts with the seasons. Don't hibernate for the winter just because you refuse to run outside in the snow. Right now I'm SO EXCITED for spring to come because I can truly enjoy the outdoors. Working out indoors, however, is the only thing that keeps me going in the depressing month of January. Winter months are great for snow sports, while summer is great for swimming. If your workouts change with the seasons, you'll have more to look forward to every few months than just changing colors and temperatures!
9. Forget the all-or-nothing mentality. Just because you may not always have time for a full hour workout doesn't mean you should skip the workout all together. 20-minutes is always better than nothing! The same goes for healthy eating. Just because you splurge at one meal doesn't mean that the whole day should go to waste. One healthy meal is better than a full day of indulging. (Unless indulging for a full day is planned. In that case, one bad day doesn't mean the whole week is shot!)
10. Just do it! Stop making excuses, and get moving. Use each day as a step towards your ultimate fitness goals. So what if you have 10- 50- 100-pounds to lose. Losing the weight won't happen overnight. It will, however, happen with lots of small steps along the way. Whatever the obstacles, do what it takes to get up and start. You will get better with time. You'll find what you like. Just push yourself to take the first step, to climb out of bed in the morning, to schedule your workouts. Once you make fitness a habit, it will become a way of life, and you will be that much closer to reaching your goals!

What are YOUR fitness secrets?

Breakfast Anyone?

I'm not telling any of you anything you don't already know when I say that breakfast is the most important meal of the day! You've all heard the quote, "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." I love this quote, and I love breakfast. I think it would be MUCH easier to live-like-a-king-in-the-morning if life in the AM could slow down just a bit. Who has the same time available before rushing out the door in the mornings to make breakfast that we may (or may not) have in the evening? Our mornings are packed with getting kids ready for school, ourselves and husbands ready for work, morning workouts, etc. My almost-2-year-old is seriously starving the instant she wakes up in the morning, so if breakfast can't be on her plate in 2.5 seconds, we're all in for a rough morning.

However, if my kids don't get a good breakfast, we're not only in for a rough morning, we're in for a rough day! As much as they (and don't we all) love them, sugary cereals are not an okay breakfast option. The havoc wreaked on their blood sugar first thing in the morning leaves us all in a state of hysteria for the rest of the day.

I do, however, love cereal. A few months ago, when I was still in first-trimester-of-pregnancy hades, I had to stay in bed while my husband fed the kids breakfast. If we didn't have any cereal, they wouldn't get fed, and I'd end up getting out of bed to the sounds of their screams. They were hungry, and ornery. The trick was finding breakfast cereals that are full of healthful attributes, are low in sugar, have no saturated or trans fat, are full of whole grains, and most importantly...still taste great!

If you feel guilty for providing nothing-but-cereal for breakfast, don't! Cereal has lots of benefits! If you're a ready-to-eat cereal eater, you probably consume less fat, less cholesterol and more fiber than a non-cereal eater? Cereals contain important vitamins, minerals and other essential nutrients. So actually, cereal is a guilt-free top source of key nutrients in children´s diets!

Shopping for cereal, however, is no easy task...especially with kids in tow! The only boxes they want to buy are the boxes that may as well be full of little cookies. Dessert for breakfast? No way! Maybe my kids are missing out on "fun" breakfast traditions like donuts and cookie-cereal, but my life is much easier because I simply don't provide these options in the morning.

A few weeks ago, I received an email with information from General Mills through MyBlogSpark. They offered me coupons for four free boxes of cereal. Anyone who knows my husband knows that this family loves freebies! (He was once the Showcase Winner on The Price is Right to name one of many instances...) I jumped at the chance to score some free cereal, and was even more excited when I read about the changes General Mills is making in the cereal world!

General Mills recently announced a commitment to further reduce sugar in cereals advertised to kids under 12 to single digit grams of sugar per serving. The company has already been reducing sugar in cereals while increasing key nutrients, such as calcium and vitamin D, and providing whole grain. Yay!

Eating a good breakfast is important for ALL of us, but several studies have shown the benefits especially for kids, including the following:

• Ready-to-eat cereals, including presweetened cereals, account for only 5% of sugar in children´s diets.
• Ready-to-eat cereal is the No. 1 source of whole grains in a child´s diet today.
• More frequent cereal eaters tend to have healthier body weights and lower Body Mass Index measures.
• Studies also demonstrate the benefits of eating breakfast. A 1998 study showed that children who eat breakfast tend to perform better at school. Compared to children who skip breakfast, children who eat breakfast score higher on tests, are less likely to miss class or be tardy, have fewer reported discipline problems, and make fewer trips to the office.

For more information about kids and cereals from General Mills, please visit the Cereal Health and Wellness page.

Find a cereal that works for you! A few years ago, my in-law-extended-family had a reunion. Everyone was supposed to bring a box of cereal to share. I brought one of my favorites which my husband's aunt tasted. After taking a bite, she exclaimed, "This tastes like cardboard!" So yes, one person's perfect whole-grain cereal with less sugar is another person's bowl of sawdust. If you're one who prefers breakfast cereals that come in lots of colors and artificial flavors, then you might have to choose between taste and nutrition. But if you like a cereal with natural flavors from toasted whole grains, and maybe some nuts and dried fruit, you'll have many healthful cereals to choose from. And according to General Mills, tasty cereal's about to get healthier! I can't wait! Also, if you click here, you can score a coupon for $1 off some cereal! Enjoy!

And just in case I didn't make it clear, General Mills provided me with the free product, information, and gift pack through MyBlogSpark.

What did you eat for breakfast?

Possible Health (and financial) Benefits of Crying

When I decided to make this morning a productive morning, I should have known I was headed for disaster. With two small children in tow, even one uneventful outing is a miracle. If I can make it to and home from wherever I'm going without a major outburst, it's been a good day. So planning three all-at-once-without-returning-home stops is never a good idea. But this morning, I had places to go.

First stop: The Gym. The gym stop is so deeply engrained in my kids' brains, that I can happily plan on arriving, dropping off at the kids' club, working out, and escaping without causing a big scene. Normally we leave and go straight home so as not to be seen in my sweaty, post-workout state. I shower, the kids have some down time, they nap, and we plan any other outings for later. Today was different. I wanted to get it all done at one time. It's only two more public places, I told myself. They're getting older...they can handle it, right?

I head to my second stop: The Mall to exchange The Boy's new shoes for a smaller size before they give the last pair in his size to another. After the somewhat painful exchange is made (because The Boy can't bear parting with the too-big-shoes...until I let The Girl carry the new box that he just CANNOT let her have), we run out of the mall before one more person glares at the Children (and me) for screaming. With a small hand in each of mine, we run out of the store as their legs flail behind them while trying to keep up with my get-us-the-heck-out-of-here pace.

I throw the kids in their carseats, start the car, and The Boy promptly starts to whine that he missed his "show." I bribe him to behave for just one more stop. Third stop: The library. My kids love the library, because I let them choose all the movies and books they want...they're free! I tell him that maybe, just maybe, the library will have a Word World DVD. But before we go look at the DVD's, I just have to clear something up at the counter.

A few weeks ago, we rented several DVD's. I returned all ten of them on time, not wanting to pay any more dang library fines. Shortly after returning them, I received an email saying that two of the DVD's (both Elmo) weren't returned properly, so I owed the library $30.00! I knew I'd returned them in the same condition I'd received them (or so I thought), so it had to be a mistake. And $30.00?!?!? I could buy them both new for less than that!

I stand at the counter, and calmly explain to the library lady what happened. She looks at me and explains that the paper covers inside the cases are ruined, and that the barcode is torn off one, leaving the DVD's in a state unsuitable for re-circulation. As a line forms behind me, the tears threaten to flow. Maybe it's the money. Maybe it's The Girl now hanging upside down in my arms as she tries to squirm away. Maybe it's the impatient people in line behind me wanting me to pay the dang $30.00 already so they can get on with paying their own library fines! Maybe it's the lady who stopped to tell me that my daughter's shoe is on wrong. Whatever it is, I am on the verge of tears. I, still in my sweaty gym clothes, trying to be productive and responsible on this gloomy Monday morning, fight back tears and ask if anyone can help me so that I won't have to pay this stupid fine (especially if I can't even keep the two movies!)

A manager comes out, re-explains to me that my children are obviously the ones who ruined the paper inserts. (And how can I blame her for thinking that my kids are the ones, when hundreds of children have handled the same DVD's? The hundreds of others aren't present, whining and crying, running in circles, speaking in very un-library-like voices, now, are they?) But somehow, out of the kindness of her heart (because there is no kindness in her voice or eyes), she reduces the $30 fine to $10. I gladly pay, then run out, little legs flailing behind, as the Boy screams that he wants to get his library movies. We are NEVER getting another movie from the library, I threaten. Not if it's going to cost me each time you two get your little paws on one!

We make it home. We eat lunch. We calm down. I let myself cry a bit. I feel better. I knew there were health benefits from crying. Who doesn't feel better after a good cry? But I didn't know there were financial benefits, as well. A few months ago, my tears got me out of a speeding ticket (for going 14 mph in a 10 mph zone at the airport). Today, they saved me $20. So as much as I hate being emotional, I guess I'm gonna keep crying! And I guess I'll limit my public post-workout outings to a minimum!

16 Fitness Facts You Might Not Know...

Did you know that toning your butt actually makes your stomach look smaller?

Did you know that it only takes 100 too many calories each day to gain 10 pounds in a year?

Did you know that it only takes a deficit of 500 calories a day to lose a pound a week?

Did you know that a pound of muscle burns about 9 calories a day, and a pound of fat only burns 2?

Did you know that you eat more calories each day if you enter your home near the kitchen than if you use the front door?

Did you know that oatmeal, citrus fruits, and honey can improve fertility, and boost your sex drive?

Did you know that rinsing your nose with salt water can help decrease allergy symptoms?

Did you know that a 20-minute nap does wonders for mood, productivity, and overall alertness?

Did you know that eating fruits and vegetables may help the human body make its own aspirin?

Did you know that the combination of adequate sleep and exercise may decrease a woman's chance of getting cancer?

Did you know that your brain is much more active at night than during the day?

Did you know that in addition to having more fun, blondes have more hair?

Did you know that the lifespan of a human hair is 3 to 7 years?

Did you know that you get a new stomach lining every three to four days?

Did you know that women's hearts beat faster than men's?

Did you know that it takes twice as long to lose new muscle when you stop working out than it did to gain it? (So go build some muscle...it grows fast!!!)

Now you know! What interesting tidbits can you share?

8 Ways To Stay Fit on a Cruise

It's taken me all week to finally sit down to admit that the vacation is indeed over. So hi, fit-me-peeps, I'm back! I have to admit that it was pretty easy to adjust to kid-free life. Our cruise. was. fabulous. I've yet to weigh myself to see what damage was done, and I probably won't. I don't need to...my skinny jeans are tight enough to show me that poundage was definitely gained. But I enjoyed every last morsel of food I shoveled into my mouth. And the lovely souveniers I'm prominently displaying on my thighs would be even bigger if I hadn't taken my own advice. Here are a few tips to minimize the post-vacation-extra-body-baggage:

1. TAKE THE STAIRS! We decided on the first day that we would take the stairs E.V.E.R.Y.W.H.E.R.E. Our room was on deck 2, we ate dinner on deck 3, we watched shows on deck 5, we enjoyed the buffet on deck 9, we swam on deck 11, and ran on deck 12. Each day gave us PLENTY of opportunites for stair climbing. (With many an ice-cream cone waiting at the end of the big climb!)
2. CHECK OUT THE GYM! We made it a point of finding the fitness center the first day. It was at the front end of the ship, with windows looking out. I decided that running on the treadmill while watching the waves crash in front of me would be worth a daily trip. Let me tell you...running on a moving boat is a killer core workout...you never know which way the incline is going to go! The gym also offered several free health seminars and fitness classes (for a fee--I would've gone--but I'm too cheap!)
3. MAKE FITNESS FUN! I LOVED the days at sea on the ship. My favorite activity of the week was probably the Disco Dance Class taught by the Cruise Director. We spent an hour learning a new dance. I was laughing the whole time, and sweating by the end. We also entered a free-throw contest, a ping-pong contest, and danced every chance we got.
4. TRY THE LOW-CAL ENTREES. OK...I didn't really do this one, but I did love the fruit and salad bars! I occasionally tried the "SPA" selections at dinner, but only in addition to the three other entrees I ordered. Yes, I ordered A LOT of food, but I never felt obligated to clean the plate! With so much food, a few bites of each entree (and dessert) was plenty.
5. ON DECK FOR THE CURE! I was really sad that our cruise coincided with Susan G. Komen's Race For The Cure. I was thrilled, however, to find out that a small scale version of this do-good race was on schedule for the week. I walked a mile in my flip-flops for On Deck For The Cure...and yes, I cried.
6. DRINK WATER! OK...I'm pretty sure the drink servers hated us. But the fact that we didn't spend a dime on a single beverage on board saved us not only a LOT of money, but a TON of calories!
7. PLAN ACTIVE EXCURSIONS! We hiked, we snorkeled, we swam, and we ran on the beach. (But I was also sore after holding on for dear life to my husband driving a motor scooter on the left side of the road in the Bahamas!)
8. ENJOY! Don't stress...you're on vacation. If you eat more for a week than you normally would, your body will adjust when you get home. Whatever you do, have fun! Your only real jobs while cruising are to eat and poop. Everything else is extra. Enjoy!