Online Training!

This is now week 3 at home with the kids. If they’re driving you crazy, maybe some time for yourself will help. I’m putting together some online workouts to help relieve stress, keep you healthy and moving at home..

Sign up here to learn more about my online training options.

Holidays with Kids

As we head into the holiday season, I’m reminding myself of how I felt over the summer.

Although it isn’t nearly as long, I do want to enjoy the holidays as much as possible!

I had thought summer break was going to be simple and easy – no problem.  I felt the previous summer was eventful and decided to take it easy – less camps, less traveling, less planning.

No problem. But I still felt anxious.

My heart said that summer was going to be neither simple nor easy, and (as the heart usually is), it was right!

Straight away, there was so much fighting, so much chaos – a real disruption to the peaceful routine I had made.  I found myself overwhelmed.  I had to take so many moments to myself so I wouldn’t lose it!  I took out all my parenting books and re-read them, hoping for some solutions… https://alysonschafer.com/books/

And I learned a few things:

  1. Time off is hard with kids, no matter what you chose to do – expect that it won’t be easy!
  2. On day ONE, have a family meeting – to put together a set of expectations
  3. And ask kids for input into what they want to do – we had a glass jar of ideas that we picked from every day
  4. Ask them to help out – sorting laundry/prepping snacks/grocery shopping
  5. Plan some things just for you – fun with friends, exercise, books you want to read
  6. Check out camps around March to keep some structure – I really like structure.

But above all things, I remember to count my blessings as me and my family are all well, and as much as the kids can drive me crazy, I love them to bits and want to spend as much time as I can with them.

Parenting is not easy, all meaningful pursuits require work – some thought and planning.  But they are worth it.  And we grow stronger and better with each failed attempt and lesson learned.

I hope to implement these lessons learned over the holidays to create a balanced, peaceful and happy holiday. And I wish the same for you!

Happy Holidays,

Gaya

 

 

 

“Did you do anything for yourself today?”

I remember 10 years ago when Leela was a few months old, Naren came home from work, observed us for a while and asked me, “Did you do anything for yourself today?” I didn’t really know, but the answer was no.
 
I think back at that now, and I’m glad that I took that question to heart. I’m grateful for the reminder to take some time out of my day to do something for me.  Not too long after that, I re-joined the gym and would drag myself out every day (even when Leela wasn’t too happy about it.)
 
It’s amazing these subtle messages we receive about motherhood, that you must be entirely self-sacrificing, that self-care is selfish, that kids must come first always. I didn’t realize it then, but I’ve come to see how much the kids benefit from my happiness and health, and even in my saying no to them from time to time.
 
I hope to inspire you to take some time for yourself today – to do something healthy, take a nap, eat real food, treat yourself to a bubble bath or do something that makes you happy.

Leela and I

Post Holiday Reset

The holidays were fun…

The kids brought home a bug on the last day of school that cascaded through our family (not the fun part.) So we spent Christmas at home, cuddled up in bed, taking turns caring for each other, and re-watching How I Met Your Mother.. but we were together. And isn’t that the important thing?

After recovering I went tobogganing with the kids, slept over with all my cousins for New Years, went out to see Pitch Perfect 3 with my 2 daughters, and took a big family trip to Skyline Inn (an indoor water park in Niagara Falls. )

Although I worked out most days during the holidays (apart from the couple of days I was sick) and was active with the family, I didn’t eat very well and soon felt like I desperately needed my routine back.

It was nice to take a break, but as of January 1st, I got back to work, determined to make 2018 a good year. To motivate myself I put together a New Years program that you can use too.  It is fairly advanced, but I hope it will help guide you back on track after the holidays.

Post Holiday Reset Program [377KB PDF]

And of course, if you have any questions please let me know. Happy 2018!

Gaya

 

Happy New Year!!

momzone-jan17-promo

Happy 2017, my dear friends and family!!

The end of the year can be an extremely busy time, and our health and fitness tends to be put aside.  I know I’ve missed workouts, eaten too much and feel like now is the time to catch up and make this year the best yet.  Do you feel the same way?

I want to help, so I’m offering 40% off any session until January 22nd.  So one hour in-home training sessions are $36 (regularly $60) and half hour sessions are $27 (regularly $45).

If the holidays have left your purse light and belt tight, or if you’ve been on the fence about training, or just want to enjoy a discount as my heartfelt thank you for being in my life, take advantage and let’s start 2017 off right.

Here’s to our best year yet!

The Benefits of a Small Space

In a previous post, I talked about How to Live in a Small Space with Kids. The drawbacks to this might be obvious (noise, privacy, blah blah blah), but there are some surprising benefits. Why live in a small space?

  1. It’s easy to know what the kids are up to – it’s easier to watch kids when they can’t get very far! You have better control over their environment and can keep them safe.
  2. Kids learn more – kids learn not by what you say, but by what you do. From cooking, to working and everything in between, they see you doing more in a small space.
  3. Everyone learns to be considerate – it becomes crucial to learn to be quiet when someone’s on the phone, or the baby’s sleeping (or when mom needs quiet time!)
  4. A healthy, low stress, lifestyle – living small often means less financial stress, so you have the flexibility to do more of what you like and what’s good for you (better sleep, regular exercise, eating better etc.)
  5. Kids learn responsibility – in a small space a little mess is a BIG mess! So you definitely need everyone to pitch in and help tidy up after themselves.
  6. Kids learn to live with less stuff – they understand at a young age what they really like and what they can live without – an important life lesson!
  7. We learn to be cooperative – want to get along with someone quickly, live in a small space! It`s true for families too.

 

Lessons From My Mother – Part 1: The Weekly Set Meal Plan

My mother is an amazing woman. A typical working mother – and busy with 3 kids, she made the time and effort for a different home-cooked meal every night of the week. And it was consistent every week.

We loved the routine and the anticipation of Wednesday night pizza, where we all had our own little jobs. My sister still proudly proclaims that she was the cheese shredder-er! I still remember she had a thick, cardboard grocery list that she always had in her purse – her “master list” because it was the same every week. She defined and eliminated one of her biggest nightmares as a parent, and what many moms struggle with – deciding what to cook! She didn’t have to think about it, it was all there on her master list. She didn’t have to fight anyone to eat, because it was Thursday and Thursday means chicken and noodle stirfry. She took our suggestions and we were more keen on eating the meal we helped make. Being an amazing cook doesn’t hurt either!

I’ve tried to implement a set weekly meal plan with my own family several times, and have always failed, either because I cook too much and we have to eat the same thing all week, or I’m not consistent and go with what I feel like cooking, or what’s on sale. But I’ve known that like most great things, this is a process, it doesn’t happen overnight, and will take time. And I’m happy to go along this journey of highs and lows in hopes that one day I will attain the ever-elusive set meal schedule!

My goal for this week: pick and plan for 3 meals. I had a focused grocery trip and put the menu on our chalkboard for us all to see (especially me). And was able to follow through with some help from my fabulous hubby. I even included a pizza night for the kids, and for my nostalgia (sorry sis – I got the pre-shredded cheese!)

Does it take time? Yes, initially. Is it worth it? Absolutely – I’ll save time and money long-term. Not to mention all the memories we’ll make as a family in the kitchen and around the table for many years to come.

How to make your Resolutions Stick

The number one resolution people make in January is to improve health and fitness. And you definitely see it – the gym suddenly gets busier, we see fellow moms meeting up in their running shoes, “gluten-free” is plastered all over the place. But often by March or February the gyms empty out again, and our hopes and dreams are dashed. We give up. And sadly, it happens every year. What can you do differently this year? How can 2014 be the Year of Fitness?

    1. Set a specific goal If you set your goal to “feel better,” after a couple weeks you will feel better, and then feel justified in throwing in the towel. Instead decide how many pounds you’d like to lose or how many push-ups you’d like to be able to do. And be realistic about this – aim for 5 or 10 pounds instead of 50! Once you reach your smaller goal, you’ll be motivated to keep going.
    2. Schedule it in Look at your calendar every week and mark down when you’re doing what. If you don’t schedule it, it just won’t happen! Things come up and moms are really busy, so if you want to get in 3 weight training sessions a week, then plan for it every week. And make it a priority.
    3. Log your activity You want to see if you’re actually doing what you intend to. I suggest a simple table like this one: Exercise Log and checking off the days that you workout or eat well. It has the same effect as list-making – you feel like you’re getting there (and you are!) and that’s motivating!! It’s also great to have a record of what you’ve done when you make progress, so you know what caused it, and can do more of it.
    4. Give yourself a deadline Set a date to reach your goal and put it in your calendar. If it’s to lose 10 lbs in 3 months, then you know your mini-goal is to lose about 1 lb a week. And you can better track your progress.
    5. Follow a mostly good diet Don’t over-do it with a strict diet. Pick small, sustainable changes that you can do easily. And aim for a mostly good diet, focusing on protein, vegetables and some fruits and whole grains. Say yes to the occasional, but small, treat! Otherwise you’ll feel deprived, crave all kinds of junk, not to mention being crabby!
    6. Find a gym buddy Working out with someone with similar goals can keep you on track and will definitely help get you out of bed at 6 am instead of hitting that snooze button! Just make sure your workouts are focused and intense enough to get you both to your goals.
    7. Allow some setbacks Don’t strive for perfection. You’re a busy mom and things will come up. Just allow for a bad week here or there, and then by all means get back on track as soon as you can! As Zig Ziglar says, “It’s not what happens to you, it’s how you respond to what happens to you that makes all the difference.” That’s why we plan every week to succeed.

And I’m sure if you follow these simple steps, you will succeed in making this year the best one yet! Happy Fit ’14!!

How to Live in a Small Space with Kids

Most people think having a family means needing more space – often a home. My family has proven this to be untrue. We comfortably live in a small condo downtown – 5 of us in a 500 square foot apartment! And we make it work well for us. Owning a home is great for some people. But if you’re like us and cringe at having a monster mortgage and the constant up-keep that a house can entail, then I want you to know that there are other options. It is possible – great even, to live small, even with a kids. How do we do it? Here are My Family’s Golden Rules for Living Small

  1. Don’t buy things we don’t need or love Sounds simple, but in a small space, you really have to be selective about what you bring in. Really think about if it will make your life better or just add stress.
  2. Constantly reduce things we aren’t using If you haven’t used it in the last 6 months (or year for seasonal things) then get rid it.
  3. Buy furniture that serves double duty Our couch is a pull-out bed. Our kitchen island serves as a dining table and desk for the kids.
  4. Limit kids toys – and constantly reduce Kids constantly get gifts and lost interest frequently. You’ll need to go through them from time to time to see what should stay and what should go. It’ll keep tidy up time quick too.
  5. Don’t buy kids specific furniture You don’t really need a change table, crib or toddler bed. We used an existing table, a co-sleeper and a regular bed
  6. Make the most of vertical space Outfit your closets with stackable bins or shelvig that goes all the way up, to make the most of your storage.
  7. Don’t have a baby shower! People will buy you things you don’t need or want and you’ll feel like you need the space to keep it all. It’s much better to buy what you need yourself and what is right for your small space.

In order to be a great parent, you have to be happy. And I believe that it starts with how you chose to live your life. If you want a low-stress lifestyle, live small. We do it and so can you!