Health Tip

health tips give a complimentThis month’s health tip is guaranteed to help you feel better and someone else! If you’re feeling down, a great way to feel a little better is to reach out and compliment someone. While you may not see the impact of your compliment, the recipient will remember it. Focusing on others is something that helps me to see outside my own needs and usually gives me a better perspective on any problems I’m having.

*more health tips here

Seattle

Seattle

We recently celebrated our 11th anniversary in Seattle! We celebrated our decade anniversary last year closing on our house in Texas – so much has happened since then!!! This year, my parents were kind enough to come up and watch the kids for a long weekend while Dave and I flew to Seattle. It was nice and sunny, and pretty warm for Seattle (85 degrees), we stayed at the Marqueen Hotel and could see the Space Needle from our hotel window.

Seattle space needle

Seattle marqueen hotel

We had a great time walking around the city, going to a Mariners game and meeting up with friends we know from BYU tailgating (some which live in Seattle now). Safeco field is an awesome venue, it was perfect weather for a game, lots of good food including garlic fries, good atmosphere and company! Plus we could check another stadium off our list.

Seattle

Seattle

We of course, took a tour of the Space Needle and checked out the Museum of Pop Culture.  We also walked around Pike Place Market and saw the gum wall which was kinda cool and kinda gross ha, ha! We also stopped by the Fremont Troll, the Elliott Bay Bookstore and some record shops (for Dave). We ate our weight in food including one of my new favorite donut shops – Top Pot Doughnuts – which has a very delicious apple fritter!Seattle

Seattle

Seattle gum wall

Seattle fremont troll

Seattle

Seattle top pot donuts

While we missed the kids, it was so nice to relax, not be tied down to a schedule, have time to read, not have to cook or clean, walk around and explore a new city and most importantly, just enjoy each other’s company! It was an added treat to be able to sleep through the night since Tessa still hasn’t recovered her sleep schedule from a few months ago.    Seattle    Seattle is a city we would definitely go back to visit! Until next time!

 

Take them out to the ballgame

Brent and Tessa have gone to many sporting events…mostly in the womb however since their bedtime is at 8, ha, ha! Tessa’s sleep schedule changed over the summer (no more naps) and we’ve been able to take them more places like the Nationals at Dodgers game a few weeks ago. I loved going to Padres’ games with my family when I was younger and since we’ve been married we’ve gone to 20 of the 30 MLB ballparks together. This game the kids were more interested in the hot dogs and catching Pokemon but maybe one day hopefully they’ll develop a similar love of baseball!

nationals at dodgers game

nationals at dodgers game

nationals at dodgers game

 nationals at dodgers game

Put a curly W in the books!

The Perfect Day

What would your perfect day look like? Mine would definitely involve family, food and relaxing! Here’s what I would potentially plan:

8 am – wake up! Luckily for me, the kids usually get up around 8 to 8:30, I usually get up a little earlier so I can be ready for the day before they get up. Tessa also hasn’t really slept through the night since our Utah/Idaho trip 3 months ago so I would be thrilled if we all slept until 8!

8:30 – gym!  Dave and I have always enjoyed working out together (cycling, running, indoor soccer, lifting weights, circuit training, etc.) and usually don’t get to anymore besides Saturdays.

Beach – now that we’re close to the ocean again, any perfect day would definitely include playing and relaxing at the beach. I would also love some authentic hole in the wall Mexican restaurant to get take out to eat at the beach 🙂

 perfect day proverb band

perfect day proverb band

2 pm – this has been nap time for the last basically 5 years! Tessa recently stopped napping so now I would use this time for errands, shopping, or maybe a baseball game!

5:30 pm-dinner and dessert – I would probably pick Mexican or Thai food followed by dessert at Salt & Straw or Donut Friend. After driving back we’d go for a nice long walk in our neighborhood with Bruce to enjoy the sunset.

perfect day proverb band

perfect day proverb band salt and straw

8 pm- bedtime for the kids and Dave and I (and Bruce!) watch a movie, Netflix, catch up on our TV shows or read while listening to music.

10 pm- my bedtime! I love my sleep and enjoy being well rested every morning.

These are my favorite beach items and I have my favorite work out clothes on a later post. These photos are some things I would wear on a perfect day, a comfortable outfit for sunny CA.

Pocket T Shirt (old from gap) // Skirt from Target in store //  Sandals (they’re cork and SO comfortable!) // gold bracelets c/o Proverb Band (minimal and perfect, also promoting values I love: love and peace)

perfect day proverb band

perfect day proverb band

perfect day proverb band

7 Tips for Summer Sun Safety

We’ve been enjoying our first summer in Southern California, and especially the days the kids and I spend at the beach! Newport is the closest beach to us and we usually go about once a week for a few hours. I’m excited to share this guest post about sun safety. My favorite tip is the first one, which may seem obvious, but I’m always sure to slather sunscreen on myself and the kids with a combination of both lotion and spray sunscreen.

By Christine H.

It’s summer! And that means it’s time to get outside and enjoy the wonderful weather. However, as you spend time splashing in the public pool, picnicking at the beach, and hiking through the mountains, take precautions to protect yourself and your family from the sun.

Here are 7 suggestions that will keep you sun-smart this summer:

  1. Wear sunscreen… daily! If you simply slather on some sunscreen when you go to the beach, you’re not doing enough to protect yourself from the sun. Sun has a major effect on your skin. In the short term, it can lead to heat rash and sunburn. But it has more severe effects over time, and it’s cumulative, as this article warns. Sun exposure leads to prematurely aging skin – wrinkles, and sunspots, and loss of elasticity. Even more dangerous, sun exposure can lead to skin cancer. Some melanoma will be minor and simply require removal. Others can spread to the rest of your body and become life-threatening. Wear sunscreen every day, not just when you’re planning a big event outside and you’re worried about sunburn. You should have a daily face cream that protects against UV rays.
  2. Cover up. Sunscreen can’t do everything. Sometimes the best technique for protecting yourself from the sun is the old-fashioned one. Wear a hat to protect your eyes and face from direct light and glare. Wear longer sleeves to limit your sun exposure. Also remember to seek out shade and bring umbrellas with you for outdoor events. It might seem counterproductive to cover up more when you’re hot, but it can actually protect you from heat stroke and exhaustion.
  3. Guard your eyes. Wearing a hat helps protect your eyes from UV rays, but you’re better off wearing sunglasses to keep your eyes healthy. Much like your skin, your eyes can age prematurely with exposure to sun. UV rays can lead to a higher chance of cataracts and AMD. Not all sunglasses are created equal, so take a close look at your purchases. Do they say that they protect from UVA and UVB rays? If not, they might be even more harmful than not wearing glasses at all, since they encourage your eyes to keep the pupils dilated, which lets in more harmful UV light.
  4. Take precautions when you go camping and hiking too. If you’re in the woods or up in the mountains, you might not feel as hot and so you won’t think as much about how much sun you’re being exposed to. However, you’ll probably get more sun through the day than you usually do during just an hour or two at the pool. So bring sunscreen with you, and be realistic about the effects that the sun is having on you. Seek shade when possible, and drink lots of water. Sun exposure can also create fatigue in your body, which you’ve probably noticed if you’ve ever slept really well the night after a day spent sunbathing. This might be caused by dehydration, and your body working overtime to regulate chemicals and temperature.
  5. Think outdoor events through. Often, fairs, music festivals, and things like amusement parks can cause a lot of health problems because people aren’t thinking about how much sun and heat they’re getting. The crowds can make things even worse, especially if you’re at a music festival or other event where people are in close quarters. So, as you walk into an event, look around and see where the medical tent is. Plan your time under shade. This link has some great suggestions for being safe at an outdoor event.
  6. Be aware of signs of overexposure. Sometimes, exposure to sun isn’t just about your skin and your eyes. Sun exposure can lead to fainting, or heat stroke. So recognize the symptoms and take care of yourself if you start exhibiting some of these problems:
    1. Dizziness
    2. Faintness
    3. Blackout
    4. Headache
    5. Trouble focusing
    6. Spots in your vision
  7. Hydrate more than you think you have to. You may not feel dehydrated while you’re out and about and being busy. But if you’re spending time in direct sunlight, you will get dehydrated. Make a conscious effort to drink water before, during, and after your time outside.

 

Sun safety is important, but so is making the most of your summer. It’s a great season to meet new people, try new things, and have some fun! This article has some great suggestions for things to do to get the most out of your time, whether it’s in the sun or not. So don’t let the warnings scare you away from doing what you want to this summer. Just be smart!7 summer sun safety tips

My favorite beach products here

My favorite way to stay hydrated here

5 ways to increase your self confidence

No matter who you are, there are always situations where you may wish for a bit more self confidence. I think I was pretty shy as a child and learning to speak to adults and really anyone is something I learned a lot on my mission. While I’m not the most self confident person in the world, I do feel that with practice, I’m able to talk to basically anyone. Here are 5 things that have helped me:

1.Firm handshake – a firm handshake can convey that you are a strong and confident person. You don’t need to use a death grip when shaking someone’s hand but you should also try to avoid the ‘dead fish’ handshake.

2. Good posture – body language says a lot about you and your personality. Standing tall can make you feel and appear more confident even if you are feeling nervous. Pull your shoulders back because you are in charge.

3. Have a quick look to appear ‘put together’  – Doing something small can often help you feel more ‘put together’ with your best face forward and more confident. This doesn’t mean you have to be extra fancy or wear a lot of make up. Often looking your best can help you feel your best. I find that small things like having my nails nice or painted, I feel more ‘put together’. Other small ways to look and feel your best include brushing your hair, adding an accessory like earrings, putting on a lip color, cleaning your shoes from any scuffs, etc.

4. Whiten your teeth – smile with confidence by using a teeth whitener. My favorite is the teeth whitening system from Smile Brilliant (save $25 with code ‘jamtartmd25’). The trays are custom fit to mold to your teeth. It comes with whitening gels to use in the trays followed by a desensitizing gel. To see my previous results, click here.

5. Pretend that everyone likes you – whether it’s meeting new people or giving a presentation or speech, pretend that everyone already likes you and are friends.With this mindset, you can overcome hesitation, fear, or nervousness. Chances are that they like you anyway!

5 ways to increase self confidence

5 ways to increase self confidence

Romper from Carissa Miss, an awesome apparel shop where 100% of the proceeds goes towards the National Footsteps for Fertility grant.

Amazon Prime Day!

Today at 6 pm (PST) is the start of  Amazon Prime Day! It’s a celebration of Amazon’s birthday and if you’re an Amazon Prime member, you get a ton of good deals and discounts. If you remember the JORD Watch I posted about a few months ago – there’s a 30% off discount for Prime Day!

JORD wooden watch

JORD wooden watch

Amazon Prime is $99/month and some of the perks are free 2 day shipping, and Amazon Prime video.

*I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites

Favorite Exercise Products

Before having kids, my favorite ways to exercise were running outside, cycling, soccer and yoga. Since my time is more limited, I’ve been lucky to find gyms with childcare options. We (the kids and I) go to 24 Hour Fitness every morning and I’ve enjoyed lifting weights, strength training and spin classes. Here are some of my favorite exercise products:

favorite exercise products

Fitness tracker – We’ve still been using our Alta Fitbits and I still enjoy tracking my progress. I feel like we do make more of an effort to move around and walk more. I read and enjoyed this article which rated 87 types of fitness trackers! Definitely valuable information for when we upgrade our current trackers.

favorite exercise products

Shoes – I’ve worn Asics running shoes since high school. I’ve tried a few different brands and always come back to Asics. They are great for my neutral foot position, arch and running stride. For running I prefer a little more sole support. For the gym, I like Nikes  since the sole is pretty basic and good for various types of exercises.

Yoga mat – I’ve had this Gaiam yoga mat for years. It’s been very solid and was affordable, I’ll probably have it for years to come.

Pants – I love Zella, Ahtleta and Lululemon 7/8 pants (or petite version). They have great stretch while keeping their form. They aren’t the most affordable but very high quality and worth the cost. I recently tried glyder apparel pants which are very soft and stretchy but don’t have as much form as other pants. For running shorts, I love Lululemon’s 4 way stretch shorts.

Tops – I love Lululemon tanks because they are lightweight and very soft.

Socks – I prefer ASICS socks, they don’t slide down or move around while exercising.

Hydro Flask – staying hydrated is so important to your overall health and I’m still loving my Hydro Flask because it doesn’t leak or collect condensation.

Nike backpack – I take a ‘sport’ backpack (similar to this one) to the gym to hold my water, towel, keys, and diapers.

Foam roller – Still one of my favorite products that is also very affordable! Foam rollers are easy to use and basically a free massage. I love using mine especially on sore hamstrings.

favorite exercise products

Foot roller– I found this foot roller at Homegoods for around $5. It’s a great, cheap massage for the arch and ball or your foot.  You just roll it under the sole of your foot (while sitting in a chair) and apparently you can use these cold or hot although I’ve only tried at regular room temperature. I love using it when my feet feel sore, especially after a long day of walking.

favorite exercise products

Blender Bottle  – This blender bottle is perfect for making protein drinks. I’ve still been using the strawberry protein powder I posted about here. This bottle does a great job breaking up and mixing the powder without any clumps. While I still don’t crave protein drinks because of their flavor, I’ve found that 1) it serves it’s purpose of filling you up with protein and 2) it tastes much better colder and when the foam has settled (from shaking it).

Peppermint oil – This combined with the foam roller are my favorite things for sore muscles to refresh them. I used to buy peppermint oil in a roller bottle at a drug store but recently found them for a better deal on Amazon.     favorite exercise products

Staycation: Newport Beach

We went on our first staycation a few weeks ago! We really enjoyed it because it was nice to have time away, relax while not having to travel far. We are blessed to live in an area where there is so much to do relatively close to us. Even though the kids are I go to Newport Beach every week, it was great to have Dave with us on our trip.

Dave’s parents let us stay in their Marriott timeshare which is an amazing location and gorgeous property. There are 3 pools, kid play areas with toys and crafts, a movie theater and game area. newport beach staycation

newport beach staycation

newport beach staycation

We also went to Balboa Island which is so gorgeous! We had frozen bananas at the banana stand and walked around to admire all the cute homes and boats in the harbor.

balboa island staycation banana stand

balboa island staycation banana stand

balboa island CA staycation

balboa island CA staycationThe next day we went to Crystal Cove beach. The beach sand area is small, down a flight of wooden stairs on the cliff and it’s so gorgeous! We had a section of the beach almost all to ourselves and had fun with the kids playing in the waves.

newport beach staycation

newport beach staycation

newport beach staycation

Our last day before heading back to Chino Hills, we stopped by the Santa Monica Pier for a churro and to ride the carousel.

newport beach staycation santa monica pier

newport beach staycation santa monica pier

I would definitely go on another staycation especially when there are so many cool places close to LA area – Santa Barbara, San Diego, Mexico, Joshua Tree, Palm Springs, La Vegas and Phoenix are all places we’ve thought about for our next staycation!

How to prevent exercise injuries

After I was cleared to exercise after Tessa was born, I was super motivated to get back in shape and have my body return to its previous state. I got on a good schedule where I could exercise with the kids in a group with other women and then joined an awesome gym with great child care (Treehouse Athletic Club in Draper, Utah). I was feeling good, running well and getting my mile time down when…I hurt my knee. Then right when it was feeling better, I pulled my Achilles tendon pretty bad when we were in Texas. So I’m no stranger to injury and while the process is longer, I’m still motivated to become physically stronger. One of my biggest things I need to remember is to stretch well after and really dedicate the time to cool down. Here are some more solid tips to prevent injuries:

How to Prevent Injury as an Athlete

By: Maurine Anderson

Your risk of injury only increases the more physically active you are, so if you are an athlete, it’s vitally important to do what you can to prevent injury. Injuries can take months or even years to heal, after all, and some injuries will put athletes out of commission for good. An injury could even put you at risk for painkiller addiction. As this article points out, it’s a lot more common than you might think.

How, then, can you reduce your chances of injury in your everyday physical activity? Here are some vital tips on how you can prevent injury as an athlete.

Wear protective gear.

This goes without saying, but it’s worth the extra reminder. Whenever engaging in any sport that involves wearing protective gear such as a mouthguard, helmet, or shoulder pads, be sure you are wearing that protective gear properly. Risk of injury is especially high in contact sports, and your protective gear can be what makes the difference in how serious an injury is.

Take time off.

Rests days aren’t only for the injured—they are for anyone who engages in regular physical activity. Schedule your rest days and rest periods just like you would workout days and training days. Plan to take at least one rest day per week and at least one month off of training per year to help your body recover properly from physical exertion.

Warm up before every workout.

Many athletes do not warm up adequately before engaging in heavy physical activity. Your warm up should consist of light exercises that mimic what you will be doing in your workout. If you are preparing to go on a long run, for example, you should warm up by doing a very light jog. If you are preparing for a synergistic workout that involves a lot of jumping, you could warm up by doing jumping jacks. Gradually increase your intensity throughout your warm up until your heart rate is up and you feel mentally prepared for your workout. Be sure to incorporate some ballistic stretching as well towards the end of your warm up, once your muscles are looser. You should plan to warm up for about 10 to 20 minutes, depending on the intensity of your workout.

Don’t do static stretching before a workout.

On a related note, be sure that you do not do any static stretching before a workout. Doing this can will only increase your risk of injury but also harm your exercise routine and decrease strength. Be sure that any stretching you do before your workout is ballistic stretching and that it is done towards the end of your warm up when your muscles are warm.

Stretch after every workout.

It’s important after every workout to stretch and lengthen those muscles that you’ve been engaging. You should also gently stretch those muscles that feel tight after a workout, whether you engaged them or not. You could write an entire blog post alone on proper stretching technique, but in general, you should hold each stretch you do for 25 to 30 seconds, and stretch for a total of about ten minutes after your workout.

Eat a healthy, well balanced diet.

This is another tip you could write an entire blog post—even a book—about, but in general, be sure to eat a healthy and well balanced diet that is rich in whole grains, vegetables, fruits, and lean protein. Be sure to consult a specialist in sports nutritionist as well about taking in enough calories and nutrients per day to fuel your workouts and training. The right nutrition will promote better muscle recovery and fuel your body with the nutrients it loses during heavy physical exertion.

Eat properly before and after your workout.

The foods you eat before and after your workouts also matter. Before a workout, eat a snack that contains carbohydrates, such as fruit or whole grain toast. Foods that are also rich in fiber are great because they help control carbohydrate release throughout the course of your workout. Bananas are also great because they contain potassium, which helps maintain muscle and nerve function. Following your workout, eat a snack that is rich in both carbs and protein in the 30 to 60 minute time frame after your workout.

Hydrate, hydrate, hydrate.

Drinking plenty of water is also important for helping prevent injury, as it helps keep your muscles lubricated. Plus, it reduces your risk of incurring heat related illness. Aim to 16 to 20 ounces of water at least four hours before physical activity, and then 8 to 10 ounces about 10 minutes before exercise. For longer and more intense workouts, you should consider drinking a healthy sports drink is rich in electrolytes and carbohydrates to sustain energy levels.