Tag: fitness

It’s Never Too Late

“It is never too late to be what you might have been,” George Eliot.

It’s never too late. If you’ve been following Two Fit Moms since we launched our website, you know that this is our mantra.

We are committed to inspiring everyone — but especially moms, like us, that it’s never too late to be your best self. Regardless of your age, you can achieve your fitness goals, your career goals, your life goals. You can change direction at any time and realize your potential.

This motto is one that can be applied to many aspects of life. And, we think it’s worth repeating.

Remember. It’s never too late to be your best self. It’s never too late to be fit. It’s never too late to achieve your wellness goals.

Has this quote inspired you too? If so, let us know how.

April 26, 2015
Making Time for Yoga

Starting and committing to any exercise routine is tough. The same goes for your yoga practice. Whether you are just starting your journey or you have been practicing for years, we all struggle with maintaining the momentum of the routine. And, when you are a busy mother, finding time for yourself seems to be the biggest hurdle. We understand.

Don’t despair. It is possible to practice yoga, despite a hectic schedule. It just takes some flexibility (not just physical – mental too!), and some ingenuity.

So, here are a few things to consider as you assess how you will make time for yoga — how you will start your practice and how you will make it a daily habit.

It’s literally a matter of determining when, where and how you can make your yoga practice work for you.

1. When do you have time to practice? Can you practice before the kids wake up in the morning? How about during your lunch break? Or, maybe you are a night owl? Finding the right time of day is key. And, if there seems to be no right time — make one! I’m not a morning person. In fact, I really despise getting up early, but I have no time otherwise, so an early morning routine, while painful at first, is ideal for my lifestyle. What works for yours?

2. How long do you have? Perhaps you only have 30 minutes to spare. Or, maybe you have two hours? The amount of time you can make for yoga will dictate how you practice. And, how you practice is totally up to you! You may only have time or the inclination to do 10-15 minutes of sun salutations. This still counts as practicing. There are no rules about how long you need to be on the mat.

3. How often? Can you commit to practicing once a week? Once a month? Do you have the luxury of practicing every day?

4. Where will you practice? Thankfully, going to a yoga class at a gym or studio is not the only way to practice yoga. You can download a practice online or design your own flow and playlist. I bet you have DVDs collecting dust on a shelf somewhere. Once you figure out when and how long you can practice, the actual practice will fall right into place!

5. How will you stay motivated? Perhaps it’s a yoga companion? Or a yoga community? Whether you have a friend to practice with or a community to share your experience with (e.g., Instagram), both will make the journey so much more fun! Even if you are not in the same room, sharing your experience and progress photos will inspire.

You may realize, after walking through this exercise, that finding time really has more to do with finding someone to watch your kids. Even if you plan to practice from home, exercising in the presence of small children is nearly impossible. (Believe me, I’ve tried. I vividly remember trying to follow a fitness DVD as my two toddlers joined me on my mat, mimicking my every move and talking to me throughout the routine as I was sweating profusely unable to catch my breath. In hindsight, it was funny, but at the time, I was annoyed that I couldn’t find a way to make it work!)

If this is the case, you must enlist support. Ask a parent or spouse to watch the kids so that you can take a class. If you have the means, hire a babysitter — a student even, to keep costs low. Swap babysitting time with a friend. You practice yoga one day, while she watches your kids. You reciprocate. It’s not impossible. It just takes some creativity!

Aside from getting into shape, feeling healthy and strong — finding time for yoga — finding time for you — is so important for your mental well-being. So, don’t be discouraged. You can make it work. And, if you are feeling stressed, just ask us. We struggle to fit yoga into our lives, just like you!

April 12, 2015
Instagram Quick Tip: Accentuate Muscle Tone

Navigating the world of photo-editing apps is tedious, especially if you are new to photography and new to Instagram. Rather than wasting money on apps that you may not like or use, let me introduce you to my favorite tips and programs for creating visually appealing photos.

“Simply HDR” is one of my favorite apps for adjusting shadow, light, grain and contrast. The result of using such an app? Greater detail and more dramatic photos. Do you want to accentuate your existing muscle tone? If so, this is the app for you.

Take a look at the two images of me lifting my leg over my shoulder. The top photo is straight out of the camera with no editing at all. The bottom photo is the same image with about 10 seconds of editing in “Simply HDR.” As you can see, the app doesn’t create muscles where there are none, but it certainly accentuates what currently exists!

Photo editing is a fun and creative way to express yourself. Create beautiful and dramatic images by adding depth and shadow. Please keep in mind that I just focused on one aspect of this app. Obviously it can be used in many ways, not just to define one’s physique. Accentuating bodies is clearly not the purpose of this program, but it’s one application of it. Take a look at this app, and research some others on your own. Have fun!

March 3, 2014
SNOWGA! 10 Reasons Why You Can and Should Take your Snow Day to Another Level

If you have an Instagram account, you’ve probably seen plenty of “snowga” photos posted by yogis living in cold weather climates. What is “snowga”, you may ask? Well, it’s simply the act of getting into a yoga pose in the snow. It is NOT, by any means, a full practice in the snow. It’s usually just a beautiful moment captured in time, and it consists of running out into the snow for about a minute for the purpose of taking a photo, and then racing back into the house to warm up.

I’m sure you can easily rattle off many reasons why you shouldn’t and don’t want to do such a thing. My mind fills with these thoughts, too: It’s too cold; I might get sick; I might slip; My neighbors will think I’m crazy; “Real” yogis will claim that I am not a “real” yogi if I do this; My toes will freeze; My fingers will freeze; My mat will get all wet, etc.

Yesterday, I put all of these doubts aside and decided to take a snowga photo. I couldn’t withstand the cold for more than the time it took to take the one picture shown above, but now that I am looking at it, I am happy. It was worth it. Here are a few bullet points to inspire you to rile up your own spirit to be spontaneous and have your own fun snowga experience…And here is a gorgeous photo of Laura doing her own snowga at home.

1. You are stronger than you think. You CAN withstand 30-seconds of freezing temperatures.

2. You will seize the day.

3. You will feel a strange sense of accomplishment once it’s all over.

4. You will create your own absurd memories in the snow and laugh about it later.

5. You will have a recorded image of that absurd memory.

6. You will do something recreational in the snow for the first time in a very long time.

7. You will feel like you are a figurine in a magical snow globe.

8. You will feel exhilarated.

9. You can wear the brightest clothes you own and look stunning (rather than tacky) against a white backdrop.

10. You will be left with a photo of yourself that you will NOT pick apart. You will actually see the beauty within yourself, and smile—a priceless gift that makes the discomfort and cold all worthwhile.

January 22, 2014
Headstands 101: Your First Inversion

If you want to invert but don’t know where to begin, you’ve come to the right place. You CAN do a headstand safely and without fear—even if you have no prior experience in gymnastics, dance or yoga. When I began my headstand practice about 14 months ago, I had absolutely NO background in any of these areas. I only started practicing inversions at the age of 36! It is never too late to learn a new hobby or skill. Just be patient, and remember to practice. It may not happen for you today, and that’s ok! There is no timetable for success. I will equip you with the tools and knowledge, and you will work at your own pace until you feel comfortable in the pose.

The inversion I want to introduce today is the tripod egg headstand. The “tripod” refers to the triangle shape produced by the placement of your hands and the top of your head. The “egg” refers to the tight oval tuck shape of your body in the final pose. Please approach this pose with a can-do attitude. You CAN, and you WILL.

Before attempting this pose, warm up your body with a bit of movement and stretching. Hamstring flexibility is very important in this pose.

Let’s get started:

Step 1: Find a book (or yoga block), and place it on top of your head to find the balance point. Press the book firmly onto your head so that you can remember the feeling of that balance point. The balance point of the book will not necessarily be your balance point in a headstand, but it is a starting point, and you can adjust accordingly once you test that spot for comfort.

Step 2: Come onto your hands and knees into tabletop position. Check your form, and make sure that your shoulders are stacked directly above your wrists, and your hips are stacked above your knees.

Step 3: Bend your elbows to form 90-degree angles, and place the top of your head onto the floor in front of your hands. Make sure that you can see your fingertips at all times! Your hands should NOT be along side your ears. Your hands and head form a triangle rather than a straight line.

Step 4: Tuck your toes, and lift your knees from the floor. Walk your feet in towards your hands/head so that your hips are lifted high into the air. Assess how you feel. If your hamstrings are straining, stop and re-visit this pose after you feel more limber. If your neck feels strained, focus on lengthening your neck so that your shoulders are drawn away from your ears. If the top of your head hurts, adjust your balance point a few inches. Personally, my own balance point in a headstand is not the same as the balance point with the book on my head. I usually balance a few inches closer to my forehead. This is an exploration. Find the right spot for your own body.

Step 5: Make sure that your elbows do not splay to the sides. Your elbows should continue to point in the SAME direction that you are facing! If you feel comfortable, lift one knee onto one tricep.

Step 6: If you still feel comfortable, slowly lift your other foot from the floor and place it on the back of your other tricep. Remember to keep your neck long, and breathe! Congratulations on your very first headstand.

One important point to mention—if you lose your balance, tuck your chin to your chest, round your back, and somersault out of the pose. You might even want to practice your forward rolling skills PRIOR to starting this tutorial. It’s no fun to fall, but if you somersault out of the pose, you technically aren’t falling. It is a controlled and safe way to exit the tripod egg headstand.

Wherever you may be in your yoga practice today, I assure you that it is perfect. Honor yourself and your body. Namaste.

January 20, 2014
Why I Ditched My Scale

Two years ago, I ditched my scale and never looked back.

Wait…that’s not entirely true… I didn’t actually ditch my scale because I can’t bring myself to throw things away. What I DID do is chuck the scale into the back of my closet, and that’s where it remains today. The relationship was no longer serving me, so I had to call it quits. I have no regrets about this break-up, and honestly, I think I am a happier person today because of it. I can’t sit here and tell you to go ahead and give up YOUR scale because it’s a decision that you must come to on your own. You need to really believe that you’re doing the right thing for your own life. What I can do is tell you my top 4 reasons for ditching my own scale.

1. Small day-to-day fluctuations in my weight determined my mood for the day. Each morning, I would wake up, use the bathroom, take off all of my clothes, and get on the scale. If I was just 1 measly pound lighter than the day before, I felt like a boss. Just 1 pound less, and I felt thin, beautiful, disciplined, happy, accomplished and energetic. If I was 1 pound heavier, my heart was heavy. My mind would start contemplating all of the possible reasons why I was heavier, even though the change in weight was probably just an inconsistency in the scale! I would wonder if I ate too much the day before, or if I consumed too much salt, or if the weight gain reflected my skipped workout session, or if I was ovulating. Can you believe this? One pound in either direction determined whether I was happy and on top of the world or if I was grumpy and questioning everything that I did the day before. A couple of pounds determined my self-worth and my level of happiness for the day. This was unacceptable.

2. I didn’t want my daughter to see me obsess about my weight. Ever. She is still at an age where it doesn’t even cross her mind that there might be something to NOT like on her own body. She struts around in her bathing suit confidently, even after eating a large meal. I want her to remember growing up in a house where we don’t focus on weight, but instead, we focus on wellness. I want her to always view food as fuel and to realize that she just needs to fill up on high quality fuel if she wants her body to perform at its best. I want her to always have a positive body image, and I think that is most easily accomplished without a scale in sight.

3. My health and fitness success could be measured in other ways. I realized that the scale just displayed a number. The scale cannot tell me if my clothes fit properly or if my energy level is high. It can’t tell me if my skin looks brighter or if my endurance has increased. It can’t assess my fitness gains by measuring my flexibility or strength. THESE are the measures that make sense to assess, and these are now the sorts of things that I consider.

4. I don’t need the scale to confirm what I already know. At the end of the day, I know when I’m doing the right thing. I know if I’ve eaten well or poorly, and I know if I’ve exercised or not. I know if I’ve overindulged for too many consecutive days, or if I’ve eaten just enough to be satisfied. If I’ve eaten pizza and ice cream every night for a week, do I really need to step on the scale to see a result that I already know? Of course not. I know and you know when the diet is clean and the exercise is consistent. We don’t need the scale. We know.

January 14, 2014
Train Yourself to be an Early Riser

You can train yourself to be an early riser! Will you love the process? Probably not. Do I love it? Not really. Dragging my sleepy body out of bed is not my idea of a good time…but what I DO love is putting my best foot forward from the moment that I step out of bed. By waking up early, I control the direction and tone for my entire day. Waking early removes the rush and chaos of the morning, and it makes me feel centered and disciplined. I love knowing that I can use the extra time without guilt because there just isn’t anywhere else I need to be at the crack of dawn. I may not put myself first at any other time during the day, but my early mornings are for me. I want you to experience that same feeling—the feeling of doing something healthy, just for you.

So, how do you become an early riser without it being a painful experience? Training. You need to train your body to wake up early. It’s a process. Discipline must be cultivated. I do NOT suggest that you start out by shifting your wake-up time from 7 am to 5 am. That is beyond painful. Just as you wouldn’t train for a marathon by stepping outside and running 26 miles on your first day of exercise, you also shouldn’t expect yourself to wake up two hours earlier than usual on day 1.

Baby steps. That’s the answer to almost any new endeavor—and this is an endeavor that you definitely want to undertake. According to recent studies, early risers are more productive, optimistic, and they even experience better quality restorative sleep. You know you want a piece of that.

Take a baby step by waking up just 15 minutes earlier than usual. Taking this small step will not overwhelm you, and you will establish a new healthy habit. Nobody ever said that waking up early to improve your health must include an hour-long cardio session followed by weight training and a homemade breakfast.

Start off slow. If you have an extra 15-minutes in the morning, use this time to do something to improve your health—something that you normally could not fit into your morning routine. Once you feel comfortable waking up 15 minutes earlier, move on to the next baby step by adding another 15 minutes. If you feel like crap, don’t move on just yet. Fifteen minutes is still a positive change, and you should be proud of yourself for doing it daily.

Wake Up 15 Minutes Earlier

Obviously, you can do whatever you want with your extra 15 minutes in the morning, but here are a few options that I like:

-Prep for dinner.

If the thought of cooking at the end of a long day is exhausting, give yourself a head start in the morning. Wash and chop raw vegetables so you can quickly steam, oven-roast or stir fry after work. Store your vegetables in a bowl in the fridge so they are readily accessible later in the day.

-Steam your greens.

You know you should eat your greens, but who the heck can manage to get them in at every meal? YOU can. The easiest way is to wash, chop and steam your greens in the morning, and to cook enough for the entire day. It’s such a quick and easy way to improve the quality of every meal you eat. Have a side of steamed kale, collards, bok choy, cabbage, mustard greens or broccoli. I always have a serving with my breakfast, and I prepare enough for lunch and dinner, too. Even if you buy your lunch at work, you can always carry a little container from home. Throw your steamed greens into a cup of lentil soup if you like your vegetables warm. This is such an easy, quick solution to improve your eating habits at every meal…and it only requires 15 minutes.

-Prepare your own healthy beverages for the day.

Instead of buying a cup of coffee on the way to the office, a bottle of sweet tea to drink with lunch, and a post-workout sports drink later in the day, brew a quart of your own herbal tea in the morning and take it to work with you. If you don’t drink tea, make a quart of flavored water instead. Add slices of cucumbers and mint to your water or add slices of lemon and lime. The possibilities are endless. Treat yourself to a nice new thermos or jug to carry your drink, or just buy a large bottle of water from the supermarket and re-use that bottle daily.

-Do some stretching, and bang out a few sets of push-ups and crunches.

Even 10 or 15 minutes of movement makes a difference. You will build some heat in your body and feel great.

-Create a schedule.

Time management is your friend. Get the most out of your day by making to-do lists and filling out your daily calendar. Schedule your errands and appointments, make a grocery list, and create a meal plan for the day. Determine when you plan on exercising, and make sure that you actually schedule it. If you fail to schedule your exercise into your day, it can easily get pushed onto the back burner in favor of an interesting television show or an extra half hour of surfing the web. Use the extra 15 minutes in the morning to organize your day and to de-clutter your mind. Just a few minutes of planning can set you on the right path for success.

-Pray, meditate, give thanks.

This is such an obvious suggestion, but I would be remiss if I didn’t mention it. Sometimes, all we need is a little gratitude, silence and perspective to change the course of our days. There is no better time than the early morning hours to find stillness and peace. Use this time to pray, meditate or write in a gratitude journal. Taking stock of your blessings is transformative and will naturally lead towards greater joy and contentment. Giving thanks brings awareness to your current state of being. I know that my own gratitude practice compels me to take even better care of my body, as I have become more grateful for the miraculous life that I am living. Over the years, I’ve come to really understand that good health is not guaranteed. You can take as many vitamins as you want, eat as healthy as humanly possible, get lots of sleep, maintain low stress levels, breathe unpolluted air, drink the cleanest water in the world, and you can still get sick. Some of this is just luck of the draw. Do the best you can, give thanks for all you have, and fiercely protect whatever good health you DO have.

Wake Up 30 Minutes Earlier

So you’re ready to move on? Go ahead and re-set your alarm clock to wake you a full half hour earlier than usual. Here are a few meaningful changes that you can make in your life with just an extra thirty minutes in the morning.

-Make breakfast.

I’m not talking about pouring yourself a bowl of cereal. I’m talking about a real, nutritious meal. Personally, I like to chop and steam a bunch of vegetables, heat up some miso soup that I cooked the day before, and cook some grains (like oats or brown rice). I know it’s unconventional, but it is healing food, and leaves me feeling nourished and healthy. You can make vegetable-filled omelettes instead, or blend a good smoothie—and if you’re already chopping up fruit for the smoothie, chop a little extra to take to work.

-Yoga.

Take a 20-minute yoga class online. I love the 20-minute yoga classes that I’ve taken. They are surprisingly effective at waking the body up and relieving morning stiffness. Yes, there are 30-minute classes available too, but if you’re waking up 30 minutes earlier than normal, you might want a 20-minute class so that you can have 10 minutes to freshen up afterward. If you don’t want to pay for online classes, do 15-minutes of sun salutations and spend another 10 or 15 minutes working on challenging poses. Take a photo or two of yourself to track progress, and post your photos to Instagram!

-Clean Your House, Pay Your Bills, Sort Your Mail. Basically, go ahead and get some of your chores out of the way. If you have no desire to exercise in the morning, use your extra thirty minutes in the morning to pave the way for a healthy evening.
One evening about a month ago, I found myself addressing 75 holiday cards instead of exercising. In hindsight, I see that this makes no sense. I could have addressed the holiday cards early in the morning, leaving me with no excuse to skip the gym at night. Today, try to think of every excuse that you’ve ever used to avoid exercising in the evening and if possible, tackle those items early in the morning.

-Wake up even earlier

Once you get the hang of waking up 30 minutes earlier, you can continue to add another 15 minutes to your early morning routine. The earlier you rise, the more options you have. Personally, I like having an extra 75-minutes in the morning. I know that once the clock strikes 7 am, I need to get in mom mode and start preparing lunch boxes, brushing knotty hair, cooking kids’ breakfasts, washing crusty faces, etc. If I set my alarm for 5:45 am, I have just the right amount of time to do everything that I need to do to start my day feeling healthy, happy and bright. I used to set my alarm for 5:30 am, but I came to the conclusion that I actually preferred the extra 15 minutes of sleep. I didn’t accomplish more in the morning by waking up at 5:30. Somehow, 5:45 am is just right. You might need to play around with your wake-up time a bit, too. Good luck finding that sweet spot. You won’t regret it.

January 8, 2014
6 Healthy Habits for the New Year

It’s a NEW YEAR… Time for new hopes, new dreams, and a clean slate for us all. Ideally, we would never have to make New Year’s resolutions because we would already be living our lives to their fullest potential. However, even those of us with the greatest motivation and the best intentions tend to lose focus and fall off the wagon. As much as we all want to improve our lives by eating healthier foods, exercising more, and creating better habits, we find ourselves bailing on our resolutions one by one, and making the same resolutions year after year.

If you are just beginning your new and improved healthy life, you are bound to be full of energy and enthusiasm. I know you are tempted to tackle every item on this list immediately, but I encourage you to fight that urge. Building new habits take time. Your body and mind need time to adjust to change.

Start out by just doing ONE thing, and continue doing that one thing every day until it feels like a natural part of your life. You have the greatest chance of success if you do not feel overwhelmed. Once you incorporate one healthy habit into your life, (and this may take a few weeks before it feels routine) feel free to take on a second healthy habit. Remember, this is not a sprint—you are in it for the long haul! You can create a healthy, vibrant life, one habit at a time.

Here are some of our favorite tips:

1. Get outside

Photo Credit

Did you know that exposure to sunlight results in increased production of the mood-lifting hormone, serotonin? That’s right—getting outside will put you in a better mood. Whether you’re gardening, swimming, jogging, walking your dog or shoveling snow, make an effort to get outside for at least 30-minutes every day. For those of you living in cold-weather climates, I know it’s hard. Bundle up. Get a good pair of gloves and a hat. You will feel energized, your mood will be boosted, and there’s a good chance that being outside will lead you to do some form of exercise.

2. Eat Your Greens at Breakfast

Every morning, I get up and eat my leafy greens. Some days, it’s kale. Other days, it’s collard greens. Sometimes it’s raw, and stuffed into my blender with a bunch of fruits and vegetables for a delicious green smoothie. Other days, my greens are steamed and thrown into soup, or eaten alongside a bowl of oatmeal. If you can’t stomach eating steamed greens in the morning, then start out by blending delicious smoothies. If you throw a handful of raw kale into any kind of banana-berry smoothie, I guarantee that you won’t even know it’s there. Kid-approved. Trust me! Waking up and doing something healthy sets the tone for the day. You are much more likely to make healthy choices throughout the day if you start out with a healthy, vegetable-filled breakfast.

3. Begin a Yoga Practice

Now you KNOW I couldn’t get through this post without discussing yoga. I love yoga for many reasons—the first reason being that it is an activity that is suitable for EVERYONE. My 60-year old mom can do it, my 4-year old son can do it, my own 36-year old body that sometimes cooperates and other times is too inflamed from an autoimmune flare-up can do it. Why is yoga suitable for everyone? It’s suitable because there are many different types of yoga—And one of them will suit you! Whether you turn to yoga for relaxation, meditation, healing, mind-body connection, improved flexibility, or simply for a muscle burning, sweat-inducing workout, you will reap the benefits. Yoga is a transformative experience, and your own personal yoga practice will transform as your needs change. My own practice began as a means of rehabilitation and healing. It then moved on to serve as a physical fitness challenge, as I learned to test the limits of my body’s ability to balance, invert and stretch. Today, it has become a journey of peace and a moving meditation. Begin your own yoga practice this year, and see where it leads you.

4. Avoid Foods with Labels

If you want to start a healthy eating plan this year, focus on eating REAL food, not weird processed food products. Don’t worry about dieting, and don’t worry about counting calories. Good food is fuel. If it requires a label and a list of ingredients, don’t buy it. An apple doesn’t require a label with a list of ingredients. Neither does a head of broccoli. Get it? Very simple. Eat real food, prepare it yourself (if possible), and lay off food that had to be processed by someone other than you. Be prepared to feel better than you’ve felt in a very long time.

5. Turn off the TV

Now let’s get one thing clear…. nothing makes me happier than a really good show. However, I am VERY disciplined with my TV time. I allow myself one or two shows a week, and for those couple of hours that I’m on the couch, I’m on the couch. I’m not exercising, I’m zoned out, and nothing productive is happening. I definitely understand the importance of relaxation, and I think we should all carve out some time to relax and to do something enjoyable. An hour at a time is reasonable, but you will not find me on my couch all night. When I’m up off the couch and the television is off, I get more done. I eat more mindfully. I move more. I exercise more. I write more. I read more. I cook more. I sleep more. Overall, I am more productive with my time, and my actions are more consistent with that of a healthy, happy individual.

6. Take Photos

Over the past year, I’ve discovered that photographs are a great tool for recording and tracking fitness gains. Are you trying to improve your flexibility? Track your progress with photos. Take a photo of yourself doing a backbend today, and in six months, take a photo of yourself doing the same backbend. You will see progress. Are you trying to bulk up and increase muscle mass? Take a photo of yourself today, and take one at the end of each week so you can monitor your progress over time and see the results of your hard work. Are you trying to lose weight? Ditch your scale, and take photos of yourself regularly instead. Photos don’t lie, and photos won’t drive you crazy by documenting the very small day-to-day fluctuations of your weight. Photography is a wonderful tool—take lots of photos this year, and let your collection of photos become a visual journal that inspires you to continue down the road to good health.

January 6, 2014