If the Shoe Fits.

Among other things...

Photo by Jacob McGowin on Unsplash

Ciao!!!

I’ve literally written, and re-written this post about 30x in my head while doing other things; like mowing the lawn, weeding the garden, folding clothes etc etc; yet when I sit down to actually type it my mind goes blank, other things call my name and I shut my computer. I cannot believe, I truly cannot believe that it is AUGUST and I am soaking up all this week has to offer before fall sports start.

I have been MIA mostly because my brain has been elsewhere but also because 1. I’ve just been in the moment with our summer, 2. children broke my laptop charger ( I finally just got a new one) and 3. they also smashed our computer screen…and I have not felt inclined to type an entire article out on my phone.

I wanted to share that there was a recent survey conducted by Pink Stork; and over 75% of the women said the wellness space was too overwhelming and not helpful for ‘real’ Mothers. And I concur. Not only is it over-whelming, none of it actually makes SENSE for the reality of motherhood.

Which is why I’ve made it a mission to share realistic, wellness things that are attainable for us mothers!

First off, I want to share that the first thing about wellness is that you have to figure out what is going to work for you. Nutrition and Movement go hand in hand.

If you haven’t been exercising regularly start with 10 minutes of SOMETHING 3x a week. Get outside and take a walk. Do 25 squats after lunch. Take a walk after dinner. do a lymphatic flow. There are 4 things—your welcome—do this for 2-3 weeks. Once you feel solid about adding that in and it because more natural start adding some resistance to your 10 minutes, push ups off the wall to start, some lunges, add some deep core work, sitting squat on the wall.

Do that for another 2-3 weeks and then you might be ready for some more routine-ish muscle building strength moves. (I promise I”ll get a post written up with simple routines for you soon-ish..by the time your ready for them I’ll have it!)

As far as nutrition, my entire previous post was about this. Nutrition will move the needle the most for you; strength comes after. A few simple things that will support your body more with the plate it system of protein, fiber, fats. Fiber, ya’ll fiber is HUGE. Especially as we age our body does not process things the way it use too and not enough fiber leaves ups bloated, grumpy and sluggish. YOu want to try for 30 grams a day…eat a cup of beans at every meal and go from there. I”m telling you; this will make a huge difference.

When you wake up go right outside if you can’ 5-10 minutes direct light even with clouds; this stabilizes your cortisol before you hit the ground running. Eat your fiber first, veggies, protein then carbs. Eat bigger meals, until your 80% full, and don’t snack unless for medical reasons you need to (or your pregnant and need mini meals) You want at least 3 hours and 45 minutes between meals to fully let insulin drop before your next meal. So your gut is nice and cleaned out. And lastly try to move after each meal 3-10 minutes. Do 30 squats if you cant’ walk around.

The other thing I want to share is that the ‘normal’ moms out there are eating the same meals over and over. Literally. Pick one breakfast, one lunch REPEAT. Dinners can vary obviously. Let me tell you a trick I did. I am no techie but I put into Google that I need breakfast and lunches for X(your age), gender, with 30grams of protein, 10 grams of fiber, you can put in details of veggies, meats etc that you want and it will literally populate something for you. EASY. The more detail you give it the better.

Also normal moms do not have personal chefs…we are the chef..so the above point is super helpful for us, it will take a few Xtra hours maybe to prep your breakfasts and lunches for the week but this is what is going to save you and help you stay consistent.

YOU HAVE TO BE CONSISTENT. Not perfect, just consistent.

These are the things I have focused on this summer and I do see things shifting; the fiber has been a huge change for my gut health and how that area looks. I’m not looking for perfect (I had 5 kids) but not feeling puffy or inflamed has made a big difference.

Also make sure you rest. I now its hard and we tend to always have 9293423424 things going on, but I focused more on resting, or taking walks then doing a prescribed ‘workout’ each day and that was helpful too. I aim to strength train 2-3x a week, focus on the booty and legs (for me this is what is working—-might be different for you).

Lastly, if the Shoe fits, I know is an issue for everyone right now, we are barely scraping by, literally spent $600 on school books this year. (Just the basic Math, LA and writing!!!!!!) but a solid supplement routine is a must. I LOVE Needed, LOVE THEM, but due to costs I recently switched to Perelel, (they also are clinical, 3rd party tested, I use the peri-menopause support but take the quiz and it will tell you what stage you need based on your needs) because everything I need is in ONE pack. Your stress support, Omega3, and multi. I only add creatine on top of this. Ladies as estrogen declines so does creatine and it effects our muscle, brain and mood BIG. So I highly recommend adding this!

The last thing I want to remind you..and I”ll say this until I’m blue in the face, DO YOUR BREATHING AND DEEP CORE. Add this to one of your 3 10 minutes as you start. I have linked everything below for you some links are affiliates Thank you for your support.

Id love to help more women get my books in their hands!! So please spread the love.

I hope you are soaking up the summer, and find a simple routine that works for you. As always I love to help anyone out there who needs a little support, so feel free to message me with any questions or just for moral support…we are all in this together momma…I won’t leave you hanging.

XO

Katerina

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