Wellness

Peloton for Beginners

Posted January 16, 2022 Last Updated January 16, 2022 by Amy // Leave a Comment **This post may contain affiliate links**

Peloton has exploded over the last few years with more people working out at home now more than ever before. While this is great, it’s also important to make sure you are ready to embark on a new fitness journey. If you are new to Peloton, or are considering making a Peloton Bike purchase, here are tips for Peloton for beginners.

Note: Before beginning any exercise routine you should consult your doctor to ensure you are in good health to begin.

a blonde woman standing next to her peloton with her arm resting on the handlebars and the other hand on her hip

Set up your bike properly

Before you begin your first Peloton ride, you’ll want to ensure that your bike is set up to fit you properly. If you don’t have your seat and handlebars adjusted correctly, it could cause injury or pain so this is an important step… don’t skip it!

If you have a local Peloton store you can go in and they will fit you for the bike and give you a notecard with your settings. If you don’t have a local Peloton store you this video can help you with how to adjust your bike settings.

Seat height should be aligned with your hip bone when standing next to your bike
Seat depth should be the length between your elbow and fingertips from the front of the seat to the handlebars
Handlebar height should be adjusted for comfort, you shouldn’t need to lean down towards your handlebars unless that is more comfortable and will not put extra stress on your back

This is another helpful video regarding setting up your bike properly.

Wear proper cycling gear

Speaking from experience, you will enjoy your ride much more if you invest in clip-in shoes. Peloton does offer an option for you to wear your tennis shoes and use shoe straps instead but honestly, they are a pain to take off the bike and a ride clipped in feels so much smoother!

A note about the shoes, if you have wide feet size up because if your shoes are too tight it will be uncomfortable and there is a strap to adjust the shoes to fit your feet more snug.

close up picture of peloton shoes clipped into a peloton bike

Your rear (and other areas down yonder) are going to hurt a bit (by hurt I mean it might feel like a bruise) the first few times you ride your Peloton. This is normal, and your body should adjust, but if the pain is unbearable you can wear padded bike shorts and/or purchase a padded bike seat. It took me about a week to get used to it and now it doesn’t bother me any longer unless I take a long break off the bike.

I much prefer wearing leggings to shorts on the bike. My legs feel much better with compression as I am doing a Peloton ride. I tried one ride with biker shorts and couldn’t wait to get off the bike and I vowed I’d never do it again. It may not bother you at all, but if you carry any additional weight in your legs like I do, I wanted to share this tip.

My favorite cycling gear:

Proper Cycling Posture

If you want to improve your ride and feel better on the bike here are some tips for proper cycling posture. The instructors will cue you often during class to get into the proper form, please make note of where your body is and how you can improve to reduce your risk of injury.

Hinge slightly forward at your hips, your hips should go back towards the widest part of the bike seat for optimal comfort.
Relax your shoulders, if you are unable to do so, go back and ensure that your bike is set up properly and you don’t need to make any adjustments.
Don’t round your back, keep your core engaged as you ride to support your back.
Knees should point forward, they shouldn’t go in or out so check in during your ride to ensure your knees are parallel to the bike as you ride.
Elbows slightly bent, you don’t want to lock out your elbows as you ride and you want to be able to relax, which will also help you to drop your shoulders down.
Have a light grip on the handlebar, you don’t need to hold onto it for dear life! This will add pressure to wrists, hands and shoulders.

a blonde woman sitting on a peloton bike with a black shirt on and blue leggings

Start with beginner classes

The beginner classes are a great way to get acquainted with your Peloton and allow you the chance to get all the terminology, form and rhythm down. They are important and they are offered for a reason.

Most beginner classes are 20-30 minutes and you can take these for several weeks (or months depending on your fitness level). There is no “perfect time” to move up to other classes. Once you feel like they are no longer challenging you, try an intermediate 20 minute class and move up from there.

As with any fitness program, it’s good to be cautious and listen to your body along the way. It’s okay to challenge yourself, but you don’t want to push yourself to the point of pain or injury. That will just hold you back and could even potentially make you want to quit, the goal is to find a workout you love and stick to it!

Always take a warm up and cool down class

Each class has a short warm up and cool down offered, but they are not efficient to properly warm up and cool down your body in my opinion. Once I started incorporating a warm up class and a cool down class, my rides actually felt easier.

The warm up class helps you get into the right frame of mind to begin your workout and also warms your body up. The cool down class allows you to flush out the lactic acid and help your heart rate return to it’s normal state. Matt Wilpers offers my favorite cool down classes, I love hearing about why the body reacts the way it does and Matt always does a good job explaining why a cool down (and post-ride stretch) is important!

a blonde woman sitting on her peloton smiling with her right hand on her hip wearing a black shirt and blue leggings

Stretch after your ride

There are a ton of different stretching classes offered, or you can stretch on your own. I don’t care how you do it, just do it! Stretching is key to helping your body recover from the ride you just did! If you want to get back on the bike sooner I highly recommend a post-ride stretch of some sort.

A few of my favorite stretching classes are

If you love Taylor Swift, this is an awesome 10 minute stretch
Great 10 minute stretch
Excellent 5 minute post-ride stretch
If you are an Ed Sheeran fan, you’ll love this 10 minute stretch

Try different instructors

One thing I love about Peloton is how many different instructors they have. There is truly someone for everyone!

There are some instructors that people love that I just don’t vibe with, and vice versa. When you are on the bike you want to spend that time with an instructor that keeps you engaged, challenges you, encourages you to give your best and also reminds you how to take the best care of your body.

I try new instructors all the time and it also keeps the workout exciting! I do have my favorites for sure (Kendall, Robin, Tunde & Ally) but it’s nice to switch it up and see how someone else teaches.

picture of the peloton screen with robin arzon teaching a class

Try new classes

Peloton has so much more to offer than just cycling classes. I have never liked working out at home… Peloton has changed that for me. I thoroughly enjoy the classes provided in the app and how many different things I can do.

The guided meditation classes are amazing and they have a ton of other amazing classes like strength, yoga, walking, cardio, etc.

I have the Bike+ and have been riding since July 2021. I like the Bike+ because the screen swivels so I can turn it and use it to do other classes in the room we have our bike. I also like that the Bike+ will automatically adjust the resistance on the bike as the instructor cues. I can still adjust it if needed but I love that it will do it for me.

Ready to get a Peloton?

This post is not sponsored by Peloton. I am a customer who has really enjoyed my Peloton bike and want to help others do the same. I have a $100 referral code to use towards accessories purchased with your hardware. The referral code is X9ZBYK.

If you have a Peloton, what tips would you share? If you don’t have one yet, what questions do you have?

You can find me on the Peloton app at bbjourney.

The secret to enjoying exercise

Posted August 31, 2020 Last Updated March 11, 2021 by Amy // 2 Comments **This post may contain affiliate links**

Do you feel like the only way exercise is worth it is if you work out for an hour? Or if you are dripping sweat? Or if you burn “x” amount of calories?

Let me let you in on a secret.

Exercise is beneficial no matter how long you do it, how much you sweat or how many calories you burn. Exercise doesn’t have to be something you despise doing either!

exercise female fitness foot — Photo by Tirachard Kumtanom on Pexels.com

For many years I wanted to be a runner. In fact, I was a runner technically.

I ran in races and would get the runner’s high… but my body hurt and ached when I ran, and especially after.

About 4 years ago I trained for a 10k and my right IT band has never been the same. I ran that race and I haven’t ran since. On purpose.

I realized what I was putting my body through wasn’t worth it. My body deserves to exercise and feel good, but it doesn’t need to be abused and hurt after I get done.

I let go of all pre-conceived notions about exercise and asked myself what I loved to do and what made me feel good.

Walking
Bar Method

That’s it. Currently, that’s what I do. And I love it. I look forward to it. My body feels good doing it and it puts me in a great mood.

A woman with her arms outstretched doing a workout routine

What is the best exercise to do?

The one you will do!!!

There are so many articles, bloggers, fitness trainers, etc. that will tell you they have the secret for you to finally get the results you want. What no one is talking about is if you hate to exercise you will not stick with it… and what’s the point of that??

The best exercise to do is one that you

enjoy doing
feels good for your body
fits into your schedule, or you can make time for
one that you can be consistent at each week

Exercise should not be a punishment.

There are so many exercises to choose from and it doesn’t have to be what everyone else is doing! Think of something you enjoy doing and find a way to turn it into movement you enjoy!

Exercise ideas

Let’s think outside the box! You don’t have to get on a treadmill… you have options! Here are some things to try.

Barre Class- my favorite is Bar Method
Walking outside
Running
Yoga
Paddle Board Fitness (I’ve done yoga on a paddle board and it is amazing and peaceful)
HIIT (High Intensity Interval Training)
Crossfit
Kickboxing
Hiking
Skiing (water or snow)
Join an adult sports team like volleyball or softball
Golf- skip the cart!
Dancing- turn on the music at home and dance away! Or join a dance class!
Biking
Stairs- use your stairs at home to get some quick movement in!

There are so many options! You don’t need a ton of time or equipment. Just try to move a bit more if this is an area you are wanting to focus on.

A woman with Bar Method props behind her as she is doing a curl workout

What are 5 benefits of exercising?

This list could go on and on, but here are 5 simple benefits for incorporating exercise into your life.

It’s good for your heart
It’s good for your emotional health
It can boost your energy
It can help you sleep better
It’s fun! (When you are doing something you enjoy!)

Exercise is a form of self care for me.

Every week I schedule my Bar Method classes online and put them on my calendar. I have done this since I joined Bar Method in 2016.

These classes are a non-negotiable for me, unless I am short on sleep and then sleep trumps my 5am alarm.

I am a happier person when I have made time for my workout, even if I have to get up before the sun to get it in!

I challenge you to find an exercise you enjoy and put it on your calendar. Make yourself a priority this next week.

Remember you can’t pour from an empty cup and you need to take care of YOU to take care of others.

Do you incorporate exercise into your weekly routine? Tell me in the comments what your favorite form of exercise is!

My Hashimoto’s Diagnosis

Posted January 7, 2020 Last Updated December 13, 2021 by Amy // 16 Comments **This post may contain affiliate links**

Nine months ago I had my 3rd baby. It was my 3rd c-section and when I found myself still in pain months after having her, I chalked it up to little sleep, less exercise than usual and carrying around extra weight due to pregnancy.

I was active my entire pregnancy and despite some heartburn, felt pretty good, so it was frustrating that I felt worse after having her than I did while pregnant.

As the months began to pass, my pain progressively got worse. Also, my thyroid wasn’t regulating and every 6-8 weeks my Synthroid dosage was changing due to my thyroid levels.

I could feel water in my legs.

I was exhausted.

I was overwhelmed.

When showering, I was losing hair by the handful.

My nails were splitting.

My entire body ached, especially my back, legs and feet.

I was gaining weight.

I wondered if I had postpartum depression or was I just not handling life with 3 kids well.

In October I asked my husband if he felt like his bones were breaking when he laid in bed at night, he looked at me and said, “Um, No.”

It was a realization that I needed to figure out what was going on, even if I was afraid of what I may find.

I had been following Lindsay O’Reilly on Instagram, she is a registered dietitian in Kansas City who specializes in thyroid health. I have had hypothyroidism for 10 years so I was interested in learning what she was sharing about taking care of your thyroid.

She shared a few things regarding Hashimoto’s and I could relate to the symptoms she was talking about.

In November of 2019 I scheduled a consultation. She spoke with me about the symptoms I was experiencing and ordered bloodwork and told me more about Hashimoto’s and how many who have it are undiagnosed.

On November 18, 2019 I received my bloodwork and I learned that my thyroid antibodies were raised, and as a result, I was diagnosed with Hashimoto’s.

What does Hashimoto’s disease do to your body?

According to the Mayo Clinic, Hashimoto’s disease is a condition in which your immune system attacks your thyroid, a small gland at the base of your neck below your Adam’s apple.

The thyroid gland is part of your endocrine system, which produces hormones that coordinate many of your body’s functions.

What are the signs and symptoms of Hashimoto’s disease?

Hashimoto’s usually develops slowly and the symptoms are those of hypothyroidism and it causes chronic thyroid damage.

Fatigue and sluggishness
Increased sensitivity to cold
Constipation
Pale, dry skin
A puffy face
Brittle nails
Hair loss
Enlargement of the tongue
Unexplained weight gain
Muscle aches, tenderness and stiffness
Joint pain and stiffness
Muscle weakness
Excessive or prolonged menstrual bleeding
Depression
Memory lapses
Information provided by Mayo Clinic

I was experiencing many of these symptoms and unable to find any relief. I was taking Advil nightly just to get to sleep and many times I was waking in the night (in the small windows where I wasn’t up feeding Kate already) because my joints and my back were so achy.

Nights were my worst.

After laying down and getting up just to walk down the hall to my daughters room, I felt like my feet could break and I couldn’t stand up straight because my back was aching so badly.

I had to become an advocate for my own health.

The pain I was experiencing was greater than the fear of finding out what was going on.

My life has been impacted significantly since learning about my diagnosis and I’ve taken some time to adjust and honestly, grieve a little.

Finding out that I have an autoimmune disease isn’t something I thought I’d ever have to face, but I am, and I have made peace with my diagnosis and what my life will look like moving forward in order to feel my best.

What is an autoimmune disease?

An autoimmune disease is a condition in which your immune system mistakenly attacks your body.

According to bloodwork, I’ve had this disease for at least 10 years, unbeknownst to me.

The fact that no one told me about this, nor did they ever test me for it when I already had hypothyroidism, is something I’m pretty frustrated about to be honest.

Most doctors don’t test thyroid antibodies, they usually test your TSH and your T4, neither of which will tell you if you have increased thyroid antibodies indicating an autoimmune disease. I am thankful I’ve spent the last few years listening to my body and it’s needs, I think it helped me realize that what I was experiencing wasn’t normal and needed to be addressed.

Now, more than ever, I am so thankful for my journey. My journey led me here and I’m finally healing.

I have made some dietary changes based on the recommendations from my R.D. and my Chiropractic Internist.

Upon diagnosis, I was encouraged to remove gluten from my diet from my doctors. Years ago this would have crushed me, I would have been so bitter and angry… I’m not saying I haven’t had moments of sadness, but I am willing to do what it takes for my body to feel better.

After 5 weeks of gluten free I wasn’t seeing a signifiant decrease in pain yet so they suggested I eliminate dairy and see if I found relief.

That was almost 2 weeks ago and I am beginning to feel less pain. Hallelujah.

I am not making these dietary changes for weight loss… I am making these changes because of health reasons. While weight loss could be a result of these changes, it is not my primary focus.

When you have chronic pain, it steals joy from your life, and I had had enough.

I am eating wholesome food that doesn’t contain gluten or dairy because my body could potentially function better and decrease my pain. I’m so thankful to be working with practitioners who respect my disordered eating history and are keeping a close eye on me in this process. I told them from the get go that I will not diet, because it’s never served me well in the past. Thankfully, neither of them encourage dieting so I felt like God placed the right people in my life during a vulnerable season.

I do not feel triggered right now, I feel empowered.

My doctors shared with me that when you are diagnosed with an autoimmune disease you are 3 times as likely to develop another one.

That was enough for me.

That scared me.

I have 3 children who are 8, 4 and 9 months… I have a lot of years left to be the active Mom I want to be. I don’t want to miss out on their childhood because I can’t move without wincing in pain or taking Advil everyday just to get through my day.

I want to live a full life. I can and I will.

There are worse things I could be facing.

I can manage this.

It’s changed my life and my outlook, but I am leaning into this and will continue to take steps towards healing from the inside out.

Ditch the Diet New Year Resolution

Posted December 21, 2019 Last Updated March 22, 2020 by Amy // Leave a Comment **This post may contain affiliate links**

January is right around the corner and we are about to be bombarded with messages from diet culture about how you can lose weight fast, as if losing weight is the one answer to all of our problems.

I lost over 100 pounds a few years ago and let me tell you this… it didn’t solve the majority of my problems and actually created some new ones. I’m not saying there were no benefits to the weight I lost, but I’ve learned that there is a lot more to health (and life) than how much I weigh.

So, what if your goal is to get healthy in the new year? That’s ok!

Going on a restrictive diet is not the only way to focus on your health. Today I’m sharing 10 New Year’s resolution ideas when you want to make your health a priority. And who knows, some of these tips could lead to lower body weight, but I would rather that not be your only focus. Health is about much more than just weight!

Get more sleep

This is first on the list because it’s an area I am going to be focusing on in 2020. Sleep is so important. Our body heals as we sleep and if we aren’t getting enough of it, our body isn’t recovering.

Getting more sleep can also reduce stress and help us be more active during the day.
According to the Mayo Clinic adults need 7-9 hours of sleep per night. Are you getting the minimum sleep you need?

Tip to try: Set a bedtime reminder on your phone to remind you to turn the lights out!
Drink more water

Water is so important for a number of things, but I find the more water I drink, the better I feel. When I go several hours without water and I’m drinking other things, I begin to develop a headache or just generally don’t feel that great. If I add water, even one glass, it almost instantly makes me feel better.

Tip to try: Buy a stainless steel water bottle that you can carry with you and never leave the house without it!
Add new fruits and vegetables to your plate

Fruits and vegetables can be difficult to start incorporating, but over time, I hope you can find a few you enjoy. The only way to find out which ones you enjoy is to try them!

I recently thought I hated brussels sprouts because I’d tried them years ago and didn’t care for them. Much to my surprise after roasting them I really enjoyed them! SO, if you think you don’t like one, try it again, who knows, your taste buds may have changed!

Tip to try: Don’t go to the store and load up your cart with a bunch of produce you’ll throw away. Start with one fruit or vegetable, and add more next time.
Try a new workout

A few years ago I tried a new-to-me workout that had always intimidated me. A friend invited me and I went, even though I was super nervous.

That was 3 years ago and I have been an avid Bar Method client ever since. I am incredibly grateful for an amazing workout. Don’t be afraid to try something new, it just might be your new favorite way to move!

Tip to try: Invite a friend! Start something new together and hold each other accountable to make it a priority.
Reduce stress

I’d like to meet someone who doesn’t feel stressed. Sadly, I think all of us are under far too much stress. How can you reduce it in the coming year? What can you say no to? What can you delegate off your plate?

This is one of my goals for 2020, and it feels really hard if I can be honest, but I know it’s important so I’m going to find a way to make it possible!

Tip to try: Talk to someone about your stress. Sometimes sharing what is going on with someone else can help you process what changes need to be made, or they may have suggestions for how to help you reduce your stress.
Visit your doctor

When was the last time you had a wellness exam or had a blood panel done to see how your body is functioning? This is your reminder to make sure that is on your calendar next year. I hate going too… but we only get one body. Let’s make it a priority.

Tip to try: Add a reminder in your calendar to schedule it each year so you don’t forget.
Schedule a chiropractic visit

I cannot live without my chiropractor. Seriously. I know not everyone visits one but I share more about my body and my health with my chiropractor to be honest.

I’ve had some health issues this year that my chiropractor has actually helped me through and has been an incredible resource for ways to help me feel better.

If you are in the Kansas City area I see Dr. Therese Finan. My kids see Dr. Josh Van Zandt and also Jake and Jordan Chambers at Green Key Haven. These health providers are incredibly special people to us and have helped all of us feel better this year!

Tip to try: If you’ve never been to a chiropractor I’d ask a friend for a referral. I think doctors and chiropractors are great to find from someone you know and trust.
Clean up your environment

Clutter stresses me out. When my house is a mess, my mind is a mess. With that said there are still places that need organized in my home (hello, pantry).

When things are organized I feel less stress and can focus on my family and/or my work better. I read a long time ago that when one thing is a mess lots of things are such as finances, food choices, house, relationships, etc. I find the more organized I am the more in control I feel in other areas of my life.

Tip to try: Tackle a “small” mess first, not your biggest. When you clean it up you’ll feel good and have satisfaction sooner than if you tackle a large project that will take you months to organize.
Limit screen time

I spend way too much time on my phone. Granted, it is part of being a blogger, but I still hate feeling so dependent on it. I know I’m not the only one who picks up my phone to look at something that should take a few minutes and before I know it a significant amount of time has passed and I’ve wasted it mindlessly scrolling social media. It frustrates me daily if I’m honest and is a habit I’m working to break.

Tip to try: Leave your phone in another room, especially if you are trying to be productive. If your phone is close to you it is easier to pick it up subconsciously!
Spend more time with people who make you happy

Do you have people in your life that you leave and you just feel good? Make a point to spend more time with people who make you feel good.

Surround yourself with people who are supportive of you and encourage you. Surround yourself with people who challenge you to dream big and want to see you succeed.

Surround yourself with people who love you like family. Those are your people, and the more time you spend with people who bring a smile to your face, the happier you will be.

Tip to try: Put a date on the calendar each month with someone who brings you joy!

My wish for you and your health is a life focused on how you FEEL. I hope you feel empowered, strong, comfortable and confident!

11 Simple Healthy Habits for Kids

Posted September 14, 2019 Last Updated June 22, 2022 by Amy // Leave a Comment **This post may contain affiliate links**

Is it possible to raise kids in a healthy environment without dieting? Absolutely.

How we talk to our children about food and exercise has become such a loaded topic. There seem to be two “camps”, and I’m part of the camp that believes that we don’t need to discuss food and exercise in detail with our young children. We need to keep it simple and focus on healthy habits for kids instead of encouraging a diet focused on weight loss.

I think when we share too much information with them it’s hard for them to understand, therefore leaving them confused and uneducated about what it truly means to be healthy.

There is an age (and that’s different for everyone) where it is appropriate to begin discussing why healthy balanced meals are served, but it’s important to do so in a nonjudgmental way and without linking it to their weight.

A few weeks ago WW released a new app that is geared towards children 8-17.

I was (am) horrified that this is actually out there for children to get their hands on. Instead of shaming parents for considering this option though, I want to offer some help to parents who want to assist their children in becoming healthier, without putting them on a diet or referring to an app to tell them what they should of should not eat.

*I also recorded a podcast with Balance365 founders Annie & Jennifer and you can listen to it here.

Here are 11 simple healthy habits for kids that you can do without a diet.

Limit screen time
I don’t think it’s realistic to say that TV should never be turned on. The TV is on every day in our home, BUT, I also believe that children need time to use their imaginations and either play outside or with toys for independent play.

I can always tell when my kids have been watching too much TV. They are more argumentative and they ask for lots of snacks. They zone out. They aren’t eating out of hunger usually, rather they are relaxed and possibly a little bored. It’s always interesting to me how if they are engaged in an activity outside or playing inside they are less likely to ask for snacks in comparison to if they are watching TV.
Get outside
My kids thrive when they are allowed to play outside. They are happier and more active when they have some fresh air.

We try to have outside play time every day and if I notice they are “vegging out” in front of the TV and snacking mindlessly, I encourage them to go play outside to boost some energy. I have certain toys that are only allowed outside as well and this helps get them excited to go out and play.
Have them help you plan the weekly meal plan
Do you feel like you sit down at dinner and your kids never like what you make? Have them help you! Afraid they’ll only pick Mac & Cheese or chicken nuggets? So what! Add it to the meal plan and serve with some fruits and veggies and they will be so excited.

Food should be fun and if they don’t ever enjoy their meals we are telling them at a young age that food is not meant to be enjoyed.
Let them be responsible for packing school snacks
My 2nd grader has to take a snack to school everyday and I have decided to give him the responsibility of packing his snack each day. We discuss things he enjoys and I make sure they are located somewhere he can reach so he can pack them.

At 7 years old he is able to decide whether he packed a big enough snack to tide him over or not. This is encouraging him to listen to his own hunger cues and how he can take care of his body. I have been so proud of him taking responsibility for this this school year. He has learned what is enough and what isn’t and in just a few weeks has learned how to pack an appropriate snack for his hunger mid-afternoon.
Encourage them to try a new sport
This doesn’t need to be an organized team sport, (though I think that’s a plus because it’s important for kids to learn to work together on a team). This can be something as simple as teaching them hopscotch, croquet, bocce ball, basketball on the driveway, etc.

My son is playing flag football for the first time this year. I was a little nervous about it but he LOVES it. He looks forward to every practice and game and does the drills all over the house. You never know what your kid is going to thrive doing!
Go on a family walk
You know that time between dinner and bedtime? What a perfect time for a family walk! It doesn’t need to be long, and it can be just around the neighborhood. I find I can get my kids to really talk to me when we are walking and we have some special conversations when we walk with each other.

Don’t miss out on those little moments that could end up making a big impact on them… and you.
Ask them to help you prepare a meal
My boys really enjoy helping me in the kitchen. I know it is quicker and easier to just make the meal, snack or dessert, but when they are part of the process I find they are more willing to eat what I am serving.
They will also learn what makes up a balanced meal simply by watching. My boys love to make these protein balls with me!

The goal is that they will naturally incorporate all food groups simply because that’s what they are used to and what feels good to their body. It’s not something they’ll have to figure out later because they’ve been taught how to prepare balanced meals growing up! Healthy lifestyles should come easy and don’t need to feel like a chore.
Walk to school instead of driving or taking the bus
If you live close enough to the school, walk there! For 2 years I’ve done the car loop and I hated it. I figured up that I wasted almost 3 HOURS every week sitting in the car loop at school. Not this year.

This year I am walking him to and from school as often as I can. I LOVE our walks home together. He’s usually in a great, talkative mood and it’s one of my favorite parts of the day.
Insist of good sleep habits
Sleep is so important. I know it’s not realistic to have the kids all in bed at the same time every single night, but try to have a bed time routine that gives them plenty of sleep as often as you can. I like to put my boys to bed between 8-8:30.

They both are happier when they get that much sleep and it is so important for their bodies to have that time to rest and recover since they are growing kids!
Eliminate diet talk in the house
Kids don’t need to hear about the latest fad diet. They don’t need to see before and after pictures of people who have lost weight and they don’t need to hear people talking about how they are unhappy with their bodies either. They pick up on everything. They hear EVERYTHING.

The more you can have a neutral stance on food in a society obsessed with diet culture and bodies, the less likely it will be an issue for them.
Be their best role model.
Actions speak louder than words. Are you setting a good example? If it’s important for your kids to eat a balanced meal, make sure they see you eating one as well.

If exercise is something you want them to do more of, instead of harping on them about moving more, why don’t you show them how much you love an activity.

Our habits become their habits.

They are watching how we talk about our bodies and how we treat them every day. I don’t say that to add a ton of pressure, but I hope it makes you think about the legacy you are building.

There is so much we can do to help our kids have a healthy lifestyle, and dieting never has to be part of the solution. In my experience, dieting will only perpetuate the problem.

What are some ways you like to teach your kids healthy habits?

Wellness

Set up your bike properly

Wear proper cycling gear

Proper Cycling Posture

Start with beginner classes

Always take a warm up and cool down class

Stretch after your ride

Try different instructors

Try new classes

Ready to get a Peloton?

What is the best exercise to do?

Exercise ideas

What are 5 benefits of exercising?

Exercise is a form of self care for me.

Remember you can’t pour from an empty cup and you need to take care of YOU to take care of others.

It was a realization that I needed to figure out what was going on, even if I was afraid of what I may find.

What does Hashimoto’s disease do to your body?

What are the signs and symptoms of Hashimoto’s disease?

I had to become an advocate for my own health.

What is an autoimmune disease?

Now, more than ever, I am so thankful for my journey. My journey led me here and I’m finally healing.

When you have chronic pain, it steals joy from your life, and I had had enough.

I do not feel triggered right now, I feel empowered.

I want to live a full life. I can and I will.

So, what if your goal is to get healthy in the new year? That’s ok!

Get more sleep

Drink more water

Add new fruits and vegetables to your plate

Try a new workout

Reduce stress

Visit your doctor

Schedule a chiropractic visit

Clean up your environment

Limit screen time

Spend more time with people who make you happy

My wish for you and your health is a life focused on how you FEEL. I hope you feel empowered, strong, comfortable and confident!

Is it possible to raise kids in a healthy environment without dieting? Absolutely.

I think when we share too much information with them it’s hard for them to understand, therefore leaving them confused and uneducated about what it truly means to be healthy.

Here are 11 simple healthy habits for kids that you can do without a diet.

Our habits become their habits.

Let’s stay in touch!

Thank you!