get fit – Brick Marshmallows

Is your life more than half over? Are you having hot flashes, night sweats, mood swings, weird cravings, knee pain, back pain, joint pain, belly pain … aaaaaaand do you feel like everyone around you has become a general pain in the you know what?

Menopause.

What was God thinking? Hmmmm. I’ll take a rib from this strapping man to make a delightful young vibrant woman. And for those precious fleeting years when she has the most energy and vitality… and when she looks her very best, I’ll saddle her down with a brood of needy ankle biters. Then, just at the time when those kids become independent, I’ll strip every last hormone right out of her. She’ll be a shell of her former self, completely befuddled.

I get asked all the time about my age. I’m almost fifty-two, and I run two to three miles a day and lift weights four times a week. PLUS, I juggle two very active kiddos who are 100% nonverbal, who rock an extra chromosome, and who require constant supervision and care. “Where do you find the energy?” “What’s your secret?” “Would you train me?”

I had to find the energy for survival, and so I did.

Of course I’ll share my secrets.

Hopefully this blog will sort of be a training tool for those who wish to be trained.

I’ve lived this plan for four years now, tweaking it as I go, so I know it works. If you decide to follow along, know up front there’s a method to my madness. While I do love my family, and while I also believe my mom is one of the most beautiful women in the world who doesn’t look her age at all, I wasn’t born with great genes. The health history in my family isn’t the best, so I couldn’t rely on genetics. I’ve worked hard, I’ve studied, and I’ve figured out a combination that works. It’s not difficult, by the way, but it is a way of life that requires intention and dedication. Without a doubt, if you follow along, you’ll see positive results. Here are the first five foundational steps:

First things first. To reverse the aging process (yes, I did say reverse), scientists say intermittent fasting is a key. What does that mean? It means you only give yourself an 8-10 hour window of eating per day. For example, your window might be 8am until 6pm or 9am until 7pm. During those times, you eat. Outside of those times, you don’t eat food, but you do hydrate.

When you’ve finished the fourteen hour fast, it’s important to think about the first thing you put into your body. This is an opportunity to give your body nutrition and energy. I like to begin my day with a glass of fresh juice. Packed with nutrients that purify your blood, prevent disease, improve circulation, strengthen your immune system, improve cognitive function, and make your skin more radiant, my favorite green juice is a mixture of apple, spinach, celery, cucumber, and lime. Once you get your juicer, make this a priority. I’ve been juicing for nearly fourteen years, because it’s a quick and easy way to make sure I get my daily fruits and veggies. If you’re not a person who regularly eats fruits and veggies, you’ll notice improved energy within days.

Along with drinking fresh juice, I eat one or two protein balls as a first meal. I make them on Sunday and keep them in the refrigerator for the week. My protein balls are made with crunchy peanut butter, honey, oatmeal, coconut, raisins, and dark chocolate chips. You can use almond butter or cashew butter if you have a peanut allergy, and you can have fun with your protein balls by adding different flavors of protein powder, cinnamon, flax seeds, etc. It’s a quick bite and helps you begin your day on the right foot. For lunch and dinner, eat sensibly, meaning limit carbs, sugar, and processed food, and stop eating before you feel full if you want to lose weight. Avoid snacking. And remember, while you can only eat during your 8-10 hour window, you can (and should) hydrate all day.

Hydration. Drinking water is life. IF you don’t already have an insulated mug or tumbler, you can find them anywhere, and you need one. I’ve never been a fan of water, but I drink one-hundred ounces of water per day. I know you’ve heard the analogy of the grape that turns to a raisin when it doesn’t get hydration. Well, once I hit fifty, that analogy got real. I choked down water in an effort to not become that said raisin until I discovered Crystal Light Flavor Packets. And like the fourth stanza of ‘Just As I Am’ at a tent revival meeting, those little flavor packets have changed my life. With only 10 calories per packet, it’s a no-brainer for me. I use one packet per mug of water, and my mug holds 50 ounces. So yeh, I drink at least two mugs of water per day.

And next, of course, is exercise. Twenty-five minutes a day, five days a week, is a must. Find something that motivates you to move. There is a free app called Charity Miles, that will track your walking, running, or biking miles and will donate money to your charity of choice based on your mileage. It costs you nothing, but it gives back something tangible. What can be more motivating than knowing your work is going to help fund a cause that means something to you? Last year, I made a commitment to run 1,000 Charity Miles, and I accomplished it. Some days I ran two or three times a day, and it felt so good to cross that 1,000 mile mark.

There’s another app called Achievement , and it will literally pay you for being fit. If money motivates you, then be sure to download that app.

Commit to run a 5K this summer. There is no better time to begin training. Check out the Couch to 5k App, which will give you a plan on how to make that 5k goal a reality.

I recently purchased a Fitbit Charge 3 , and it has offered extra motivation for me. I use it to log food and water intake, my exercise, calories burned, and sleep.

Bottom line, find something that motivates you to move. Then stick to it. If you’re new to exercise, begin by walking twenty-five minutes a day. Don’t stroll, by the way. You should walk fast enough that you find it difficult to carry on a normal conversation with someone else. Get those arms to pumping and move. Next step, advance your walk by jogging for a minute and then walking briskly for three minutes, interchanging the two, back and forth until the twenty-five minutes is up. Advance further by jogging for a minute and walking for two minutes, interchanging the two … then jogging for a minute and walking for a minute … and so on and so forth, continuing the interval process until you’re able to jog (or run) for twenty-five minutes straight. The tabata app is helpful for keeping up with your interval times.

You might think you’ll never become a runner, but as soon as you start running … guess what? You’re a runner. I wasn’t a runner until two years ago, and would’ve never thought I’d run like I do now. The key is to just do it. I’ve tried it all, interval training, group exercise classes, elliptical machines, biking, running, etc. For me, running has produced the best (and fastest) all around results. It’s definitely worth a try.

Last step, if you are smoking any type of cigarette or if you’re vaping, stop. Smoking has been proven to age our bodies faster than anything else. You’re in menopause hell anyway, so what better time to give up the habit?

To recap, the first four foundational steps are:

Intermittent fasting
Hydration with water (and juicing)
Limiting (controlling) carbs, sugar, and processed foods
Exercise
Don’t smoke

As a special needs momma, I was guilty of neglecting my own care. One day I had a light bulb moment and realized God doesn’t discriminate, which means He isn’t going to give me a health pass just because I have two kiddos who need me. It’s up to me to put in the work by doing the best I can to take care of my health so I can be with my kiddos for the long haul. It’s the same for you, whatever your circumstances are.

As always,

~Mel

christian blog, Down Syndrome, Fitness, get fit, Health blog, self care

How A Special Needs Mom Fought Loneliness With Three Easy Steps … and Won!

January 19, 2019January 19, 2019 Melanie Hollis

I’ve been a special needs mom to a princess who rocks an extra chromosome for more than 13 years, and thanks to the miracle of adoption and a red-headed cheese puff who also rocks that extra something, I’ve been a special needs mom to two kiddos for 10 years. Both are non-verbal, and both are a handful of mischief, drama, and constant giggles. Like typical siblings, they fuss with each other (which amounts to grunting back and forth for what seems like an eternity at times). They take things from each other, occasionally pinch one another, and even manage to tell on each other. Picture little man grabbing my hand and pulling me to his big sister, then bursting into tears … while at the same time, big sister rolls her eyes and looks away. Yep. She’s usually guilty.

Neither can take care of any of their needs independently. They rely on me completely. I dress them, bathe them, feed them, put them to bed, and read their minds (at least I try). I talk to them, filling in their quiet with my own version of what they’d probably like to say if they had a voice. Hopey has a high cartoon voice when I speak for her. She thinks it’s hilarious, especially when I roll my eyes, stomp my foot, and act like a true teenage girl. For Charlie, I use a sweet baby voice … because he’ll always be the baby of the family.

We try to agree on music in the car. If I choose a Luke Bryan or Bruno Mars song, we’re always good. But when I step outside the box, they sometimes break down into sobs. We try to agree on clothing choices, but they’ve been known to rip off their clothing just as I finished getting it on their wriggling bodies. Charlie, for added affect, likes to throw his shirt across the room. Uhhhhhm, I guess you don’t like the shirt choice, dude? haha. (Did I mention they are full-on drama?) I can laugh about it now. I mean, c’mon, it’s funny.

The stress level of a special needs mom has been likened to the stress level of a combat soldier. I’m convinced it isn’t necessarily because the role is so difficult, but because special needs moms never feel like they’re doing enough for their kiddos. We question ourselves constantly. Have we provided enough opportunities? Therapy? Education? Are we feeding them too much? Are they exercising enough? Did I remember to double lock the doors so she can’t escape during the night? Is his sniffle worth a doctor’s appointment? Or is the risk of him catching something worse too great for that appointment? And don’t even get me started on how much we worry about our child’s future. Honestly, our minds never shut off.

There was a time when I was so caught up in figuring out how to be a special needs mom that I forgot how to live. Unintentionally, I closed doors on friends and family who’d been in my life for years, because I felt they couldn’t possibly understand my new normal. One day, I awoke to an overwhelming feeling of loneliness and regret. I’d been so laser focused on reaching my two kiddos, that in the process, I forgot that I needed a support system. I felt lost. I thought I was being the best mom in the world. But you know what I realized? If I lose myself, I’m not being the best mom I can be. More than anything else, they need me to be me.

I’d like to say that with this realization came a sweeping life altering shift. As with most change, however, it was slow and steady. I began by hiring a trainer. I felt if I committed to her and to a schedule, I’d stick with it. As it turns out, she became my biggest cheerleader. Not only did she daily encourage me to push through my workouts, as I got to know her, she slowly invaded all of my empty, hurting spaces. She asked me questions about my life. She listened. And she reminded me that I’m enough and that God is always with me. Last year, she challenged me to run a 5K. I ended up running thirteen. She’s been my trainer for four years now, and I count her as one of the best friends I’ve ever had in my life. The gym quickly became my community as I met new people. In the process, I became physically stronger. The more fit I became, the happier I felt. My energy increased as endorphins kicked into high gear, I went from a size 8 to a size 4, and then one day I realized I felt like myself again. It had been years.

Around the same time, I decided to open my home once a month to a group of my best buddies for a pizza party and karaoke. They are all so much fun, I knew they’d usher happiness right into my life on a regular basis. And they never disappointed. What I didn’t expect, though, was what a tremendous role their parents would play in my fight. These selfless moms and dads would drop off or pick up their adult children, and instead of walking away, they’d hug me. They’d look me in the eyes and thank me for hosting a party. Sometimes they’d come into the house and chat with me. They made an effort to get to know me and my children. Welcoming me into their lives without any walls, prerequisites, or expectations, they made me feel like a part of their families.

And finally, I became intentional about hiring sitters so that I could get out and do regular things that other moms get to do. I have to say, God really showed off in this area. I was terribly slow to trust others with my munchkins, because remember, I never left them. So it was going to take some super fantastic girls who had a true desire to spend time with Hope and Charlie before I’d be able to leave them. He brought me Nancy, Dana, two Hannah’s, Kelsey, Katie, Bryn, Bethany, and Rikki. I can’t say enough about these girls, who are my superheroes. Each wear their love for my kiddos on their sleeve. They’ve worked tirelessly to break into Hopey’s tiny circle, they’ve tried every trick in the book to get Charlie to eat solid food (at 10 years of age, he still has his food puree’d and put into a bottle), and they’ve recklessly embraced all of me. Whenever I attempt to show them more love and appreciation, they immediately meet we with the same. They’re like beautiful mirrors reflecting everything I have to give right back to me. I treasure them. In every way, they are the hands, feet, and heart of God.

Life is messy. There are times when we wake up and wonder how things became so crazy. Can you relate? But my message is that it’s never too late to make changes. Maybe you’ll be blessed by getting a chance at a re-do. Or perhaps you’re like me, and you’ll have to start all over from scratch. It doesn’t really matter as long as you dig your heels into the dirt and move forward with intention. I began with three simple goals.

Exercise so I can be healthy enough to raise my kiddos
Open my home to others
Hire sitters so I can occasionally get out

I stuck with them, continued to move forward, and my life totally turned around. Not only am I not lonely, my life is filled and overflowing. If I can do it, so can you. What are your three simple goals? Write them down and make a decision to hold yourself to them.

Just my thoughts,

~Mel

Fitness, get fit, get healthy, Health blog, self care

Four Easy Ways To Make Time For Fitness

July 21, 2018July 21, 2018 Melanie Hollis

The Cheese-Puff is nude more often than he’s clothed. Shirts, shorts, and shoes are such an unnecessary bother when sensory processing is a daily struggle. “Clothes on,” I say, at least twenty to thirty times a day. Pulling a shirt back over his skinny-winny little bare naked body, I take time to kiss his tomato red hair. Who could resist?

Hopey dumps waaaaaaay more water from her cup than she drinks from a straw. She sometimes pours it over her own head … sometimes over mine. Why? I wish I knew. But she thinks it’s hilarious. After the water is spilled, she runs off on her tippy toes and giggles with abandon. “No, Hopey,” I yell, as she ditches me for the hidden shadows. At every moment, though, I choose my battles. And water just isn’t that big of a deal.

Bringing up two kiddos who sport an extra chromosome and who are non-verbal is challenging. Neither speak one word, but they still fuss and fight like typical siblings. And both vie for my attention constantly. One goes to bed with the chickens and rises early. The other is a night owl and is like waking the dead. One can tag you in the head with a ball from twelve feet away. The other can climb your body like you’re a tree and have his arms around your neck before you know what’s happened. They try to get away with jumping on beds, climbing on tables, and rolling the house in toilet paper … every single day. They’d rather dance to a Luke Bryan song than eat. They’re master escape artists. And if I leave the house without them, you’d think the whole world has come to an abrupt end. You’ve never seen the drama these two can cook up.

I travel, kayak, explore, and dance like a fool with Hope and Charlie. My life is so much fun, but it can also be chaotic. And hard. If I didn’t take time to be on top of my game, I’d be overthrown in a minute. My secret to being the consistent queen of my brood is fitness. Exercise boosts my mood, gives me energy, and is empowering. Do I have time to be fit? Ummmmm, the answer to that question is a hard no. Do I always feel like working out? I’m fifty years old and am outnumbered by two kiddos who have more energy than a zoo monkey, so the answer to that question would be a hell no. But I make fitness a priority so I can remain the queen. haha. At least in my own mind.

This begs the question of HOW to make time for fitness.

If you’ve read this far, you’ve checked off the biggest and most important box by realizing you need to make fitness a part of your routine. If I can do it, you can too:

First, make a schedule and stick with it. Carve out thirty-five minutes of time, five days a week, and make that time a priority. Even if you don’t feel like working out, push through it. Eventually, it will become a habit.

Second, plan your workout ahead of time. If you try to workout on the fly, you won’t make near as much progress. Every other day, use weights to focus on arms, shoulders, and back. The other days, work legs and glutes. Take five minutes each day for abs and set aside fifteen minutes each day for cardio. It’s can actually be that simple.

Third, find someone who will hold you accountable. Without an advocate who will push and encourage you, the beginning of this journey will be nearly impossible. Your head will give you every reason under the sun why it’s not normal for a woman to sweat. You won’t be able to sit down on the toilet seat, climb out of your car, or bend down to pick up the quarter you dropped when checking out at Publix, because your muscles will be aching. You’ll wonder what you’ve gotten yourself into. You’ll think you’re too old, too fat, too tired, too busy, or too depressed. Trust me, you need someone lined up who will remind you that if you want to be a queen, you must continue to tackle those push-ups, squats, and burpees.

Fourth, change your point of view. Your workout isn’t optional. It’s sacred. You wouldn’t skip eating or sleeping. You wouldn’t miss an episode of The Bachelor or that Starbucks visit with your college roomie. With statistics overwhelmingly proving how a regular fitness routine boosts your health and increases longevity, why wouldn’t it be sacred? It’s a no-brainer, and can be achieved with only 35 minutes per day. Yassssss, Queens (and Kings)!!!!

Here’s a quick 35 minute routine to get you started:

Download Tabata Stopwatch Pro

Settings:

Initial Countdown = 5 seconds
Exercise Interval – 25 seconds
Rest Interval = 10 seconds
Number of sets: 30

Week 1:

(Use your Tabata stopwatch with the settings above. It will prompt on when to begin each exercise and when to rest … Just do as many reps as you can within the exercise interval, making sure to implement correct form. Don’t rush.)

Arm Day:

Leg Day:

Fifteen minutes of cardio:

Walk three minutes, jog three minutes, walk three minutes, jog three minutes … alternating until you’ve completed fifteen minutes. Go as hard as you can.

Five Minute Abs:

PLEASE send me a private message if you have any questions … or feel free to comment. I’ll be your advocate, your cheerleader, and your go-to!!!

Just my thoughts!

Melanie

self care, skin care

3 Easy Ways To Tackle Health, Aging, and A New Attitude

February 4, 2018March 31, 2018 Melanie Hollis

Drink Green Tea : The number one healthiest drink on the planet is green tea. If you were hoping for Diet Coke, Chardonnay, or a Mojito to be in the running … well, no. For a toast to good health, green tea is the way to go. Not only does it prevent osteoporosis, cancer, heart disease, and the risk of Alzheimers, but people who drink green tea daily actually live longer. Toss some mint leaves, orange slices and green tea bags into a boiling teapot for an amazing recipe. Add a little cane sugar, and put it on ice or serve it hot. Either way, it’s so yummy. Cheers!!!

Utilize Microdermabrasion: Microdermabrasion really does erase fine lines and make your skin glow. It absolutely works. If you don’t have the money, time, or inclination to treat yourself to a microdermabrasion treatment from a professional Esthetician, I’d recommend the Neutrogena Microdermabrasion system. At less than $20.00, it’s definitely worth a try. I use this system two or three times a week, following up with a really good moisturizer, and have virtually no lines on my face at the age of 50! In addition, it makes your skin super soft. Microdermabrasion is a must if you’re over 40. (Oh, and sleep on your back. Just my extra two cents.)

Choose A Life Word & Own It: Even though I’ve been a big believer in the power of positive words for a long time, I never really thought about having a life word until one of my (gorgeous, amazing, fabulous) sitters gifted me with a mug that had the word “Hustle” written on it. When she gave it to me, she said: “When I saw this, I immediately thought about how perfectly this word fits you.” Fits me? Hmmmm.

Isn’t it nice when we unexpectedly get a glimpse of how others view us? Since then, I’ve owned that word. As a busy mom of two kiddos who have special needs and who constantly keep me on my toes, it’s imperative that I stay at least ten steps ahead of them or I will surely meet an early grave. (Caregivers know exactly what I’m talking about. haha.) But I want more than merely anticipating life. I want to master it … to hustle. And that means being my best self for my children and for me.

Focusing on that one word, and making sure everything I do fits into that theme, has completely changed my attitude. Instead of going to the gym so I can check good health off my daily list, for instance, I started going to the gym because I’m a person who hustles. Instead of cleaning house and staying organized because it’s a daily chore, I now do those things because I’m a person who hustles. haha. See what I did there? Hustle has now become my designation. The mark I want to leave on life. Life is just as much about our mental game as it is our physical game, and this simple switch in thinking has worked wonders for me. Maybe choosing a life word will work for you too.

Think about it for a minute. What’s your life word?

~Mel

get healthy

Soak Your Troubles Away — Self Care

February 3, 2018February 16, 2018 Melanie Hollis

I’m turning fifty in April (insert a big gulp) … and like many of my best girlfriends, I’m refusing to grow old gracefully. I mean, us gals could sit back and let age take over. But why would we want to go and do a crazy thing like that?

Yes, I work out regularly, I eat healthy, and I step on the scale every single day. But even more important, I pamper myself. And no matter what stage of life you are in right now, you should too.

As a mom with four kiddos living at home, two who have special needs, it’s vitally important for me to stay as healthy and strong as I can. That fact clicked with me a long time ago. However, until fairly recently, I didn’t get the pampering part of the equation. As a result, I’m catching up on lost time.

To put it plainly, pampering is equal to air. Without it, we suffocate. I didn’t even know I was suffocating until I started making self care a part of my daily ritual. Now, I’d never go back. I think of it this way. If we don’t fill ourselves with love first, making sure to fill our tanks to the brim, how are we going to have enough love to give out to others? So … with that in mind, here’s a quick tip:

One of the ways I show myself love is to soak in a hot tub WITH bath bombs and a 1980’s love song playlist (thank you Spotify!).

Bath bombs can be found at most big retail chains for a variety of prices, but my favorite (so far) is the 100% Natural Bath Bombs from Natural Spa Bath. They are made in the USA with premium sourced essential oils and use no synthetic dyes or preservatives, which is all a big plus. They turn my bath time into sanctuary time and can be found on Amazon by clicking here . If you haven’t tried bath bombs yet, by the way, you haven’t lived.

What about when you don’t have time to soak? Do you skip the bath? No, no, no. Say these four words with me: “Never forgo the bath.” Seriously. When I only have ten or fifteen minutes for a bath, I make sure I still pamper myself by using a body scrub and a bath brush. Because bath time is self love time and plain water will never do:

My favorite body scrub is the Ginger & Cardamom Olive Oil Body Scrub by Bath and Body Works. The scent, for some reason, makes me feel like I’m Cleopatra in Egypt, and at only $6.00, it is an inexpensive extravagance. (Cleopatra, by the way, believed herself to be a living Goddess … I’ll bet you a dollar to a donut that she pampered the heck out of herself.) To follow up, since I’ve exfoliated with a scrub, I nourish my body with 100% Extra Virgin Coconut Oil by Shea Moisture . Rich in Vitamin E, the Coconut Oil has natural anti-aging properties. As a bonus, it is also very good for people who battle chronic dry skin, psoriasis and/or eczema. If you combine these two products, I promise, your body will be as soft as a buttery biscuit. (You know, the inside, when you pull back the outer layers and it’s like a yummy cloud.)

And after my bath, I always pull on something super plush:

When you go to the trouble to get your body all soft and smooth, you can’t just throw on something scratchy. And not to digress too much, but speaking of smooth, ladies, can we all just agree to shave or wax our legs regularly? I get the whole movement toward “it’s our right and our bodies, so we don’t have to conform to society’s expectations” … but by shaving our legs, we are making our legs more beautiful. It’s a fact. Hairy legs are not pretty. I know I don’t want to feel prickles of hair against my jeggings or my leggings, do you? Lord, no! It takes five minutes to shave your legs. Just do it. Anyhow, this comfy sweater is from one of my favorite stores, American Eagle .

So, to wrap up. Pamper yourself and soak those darned troubles away.

~Mel

Tag: get fit

A Quest Toward The Middle-Age Divine Purpose And Other Such Important Things

How A Special Needs Mom Fought Loneliness With Three Easy Steps … and Won!

Four Easy Ways To Make Time For Fitness

3 Easy Ways To Tackle Health, Aging, and A New Attitude

Soak Your Troubles Away — Self Care