Category Archives: Life

ahhhh… ROUTINE!

attitudes, exercise, Happiness, health, kids, Life, student, teacher, Uncategorized, ,

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Well, its been awhile since i had a good routine going. From all the ups and downs of my pregnancy it just never seemed to happen. Then the baby and Summer arrived and … well… just never happened!

Anyone who knows me knows that I am a routine and schedule kinda gal. My thought is it keeps me organized and I get stuff done. For the kids routines are great too, keeping things consistent is important for them. However, not everyone is all about the routine and keeping in line with one (of my dozen) ‘Life Commandments’ I need to remind myself to “Lighten Up”!!

In doing so… my love of being in a groove often gets tossed and I go with the flow. It actually has been really great! My husband is not a routine kinda guy. He likes to do whatever whenever and not stress about the small stuff (like housework, bedtimes, chores etc) especially in the summer.

At our house, Summer is about makes memories and spending time together. So, if the dogs got footprints and dog hairs all over the house and we want to go to the beach, we go! Typically, I would not be able to go because I would want to clean the house first and be sure everything is in its place… BOROING!!! I Know… hence the ‘Life Commandments’ were put in place and I now say “Screw It… TO THE BEACH” 😉

Its way more fun and how many kids get to see the fun and exciting side of their parents?? How many of us are caught up in routines and chores… work and rules? How many parents say “well its 9pm and its bedtime… so No you can’t go outside and look for night worms?” (My kids like to look for Night Worms…LOL) There are a lot of us who have gotten “boring” now that we have become parents!

Its important to have rules and things in place don’t get me wrong… we have chores for the kids, weekly allowances, time outs and screaming kids who don’t get their own way. I just mean ‘Lighten Up’ on the little things! Whats the big deal really? Its summer and the kids are suppose to be able to have fun!

However, this brings me to my next point… How the heck do Momma get some ‘me time’ with the lack of schedules and routines???? I mean really… by the time 8pm comes I wanna stick the little guys in bed and sit down in quite … whew! Its tough sometimes ya know! So its kinda bittersweet really! What are we suppose to do? Finding that out can be challenging but the main thing is to just remain calm… and it will work out!

Momma Time!
Momma Time!

Tips:

1. Include the Kiddos: It allows you to do things you like without feeling too guilty about them doing nothing while you enjoy something 😉

2. Stay Calm: Its short term remember.  By the time they are in grade two they don’t wanna hang out with you.  Soon they will be packing their bags and moving out.  (I am so not ready for my oldest to be heading to grade 1- where the heck did those years go too???  Full days… nope I am not ready… Wanna keep him here with me forever sniff, sniff)

3. Laugh:  It really is the best medicine (well It ties for first with exercise) … Try not to be too serious about things that are not really that important… Who cares really if you want til supper to do the dishes?  Go enjoy the sun with your kids.

4.  Take You Time: How??  Just do short intervals… for example my run last night was 30mins.  The baby was crying yes… but ya know what it was 30mins, he wasn’t hungry or needing changing and Dad was with him!  Momma needs a little “Sweat Therapy”  and after the whole family feels the benefits!  Just take “YOU” time quickly! 😉

Last night I escaped and did a quick run to re-energize and then I took the older boys in my gym with me to workout with me.

working on our fitness ;)
working on our fitness 😉

It can be frustrating at times when they are hyper and all you want to do is decompress in peace but for me I remind myself that this is short term and allowing them to be here with me is great bonding time as well it teaches them about health and balance.

Because I am a Night Owl and and Early Bird, I take advantage of these time of the day.  Everyone else is in bed and I like to be up.  So, I took the baby down to the gym this morning for his first “workout”… (he likes early morning as well)  It was basic but it was something 🙂  And that is perfectly Ok… there will be days where I long to have them here with me and they will be gone doing their own things…

see how much he LOVES it! LOL

see how much he LOVES it! LOL

Never too young for exercise ;)
Never too young for exercise 😉

As a person who like to get a lot done… remind yourself that everything will get done eventually! But for now… just roll with it!

Monkey-ing Around!
Monkey-ing Around!

I’M PREGNANT!! Now What…Can I Exercise??

attitudes, exercise, Happiness, healthy, kids, Life, positive, pregnancy, , , ,
being fit during pregnancy
7 Months Pregnant- My Boys and I 🙂

Pre-pregnancy most people have goals and visions that they are working towards…  Tighter Thighs… Trimmer Tummies; They hit the gyms or join fitness groups like “yummy mummy” or  “Better Butts” or “Abs, Ass and Arms”!  Its about transforming the body to look and feel a certain way, to be faster, better, stronger..  healthier… Right?  Thats all wonderful! So what happens when you move from that mindset to “I’M PREGNANT!!!”  Do you just stop working out due to fear that you will hurt the baby?  Do you keep rocking those workouts at maximum intensity??  Are you slamming the baby around inside belly if you run on the treadmill??  Its scary for some people to think that you can still exercise when you are pregnant as it may harm the little “bun in your oven”. It’s relatively new for women to be encouraged to exercise during there pregnancy and in the last three decades guidelines has changed tremendously and these studies are showing that women and babies are much healthier and happier when fitness is maintained during the wonderful months of pregnancy.  According to Canadian Academy of Sports Medicine “research supports the recommendation that a moderate level of exercise on a regular basis during a low risk pregnancy has minimal risk for the fetus and beneficial metabolic and cardio respiratory effects for the exercising woman.”  In fact, pregnancy often triggers women to be more conscience of their health and lifestyle choices.  Thoughts on pregnancy are much more positive and being pregnant does not mean you have a disease or disability.  Your life do not have to change dramatically if you are a low risk healthy woman. As a Personal Trainer, Athlete and Momma of 2 (Almost 3… currently 7months pregnant with Little Boy #3) I feel first hand the effects of exercise during pregnancy.  I believe in eating well and exercising on a regular basis.  So when I get pregnant its never a question of “should I or should I not?” … its okay “now I am exercising differently!”  By differently I mean with the thought that I want to be healthy and strong for my baby as well as myself.  I move form being in competition mode to being in “mommy mode”. You do not need to focus on gaining weight or getting “FAT” (I don’t like that word) because you are going to grow your body is going to change and its all because there is a precious little miracle growing inside you.  So DO NOT think of it as a negative thing instead think of it as a 10month period of maintaining strength and conditions and preparing for a big event at the end of the ten months.  Anyone who knows me knows this is my mentality when it comes to labour… its a race and I will be strong both mentally and physically… I have to prepare! If your wondering “where do I start?” I have created a list of some simple guidelines that I have been following throughout my pregnancy: 1. Avoid Crappy Carbs & Sugary/Salty Foods – These types of foods poison your body and do not provide any nutrition for your baby or fuel your body! 2. Eat Healthy Fats and Protein- Eating healthy clean foods that will  help you feel so much more energized!  Don’t be afraid of healthy fats… your body needs them. 3. WATER!!!! – Has anyone every heard me mention the importance of water ?? *insert sarcasm* … Water has so many benefits including fighting fatigue, aiding in digestion and flushing out toxins.  Drinking it will help you fight a lot of those pesky pregger symptoms. 4. Rest & Sleep- This is a must… your body is working in overdrive to grow a little human.  If you are exercising you need to allow proper rest and lots of sleep! 5. Do Exercise that You Enjoy- Pregnancy is not a time to force yourself to do exercise you don’t like.  Keep it simple and what you love. 6. Lift to Strengthen – Just because you are pregnant does not mean you can’t strength train.  Keep your weights lighter and add some reps.  Muscles are are great addition to your ammo on delivery day 😉 7. Wear Clothes that Feels Good- This is a big one for me!  If I am not wearing something to support my growing belly or is uncomfortable it ruins my workout!  Wear what makes you feel good! 8. Listen To Your Body – This is the most IMPORTANT point you can ever listen to.  Your body knows when you need a break or less intensity so just listen.  If your tired.. rest!  If your thirsty… drink water!  If your hot… take a break and cool your body down!    Its not worth risking harm to your baby or yourself so always listen to your body 🙂 These are just somethings I do to keep the my fitness simple and fun during pregnancy.  As well, start exercising before pregnancy to already have yourself ready to transition. Exercise is such a positive thing to add to you life… don’t wait!  Just get up and Move… Let me know what exercising adds to your life!!   **Talk to your doctor to be sure its okay for you to exercise during your pregnancy.** Exercise truly will make your pregnancy much more enjoyable! CHEERS!! ~L

7 Months Strong ;)
7 Months Strong 😉

“Soft”… You Could Be Called Worse!!!

attitudes, bullies, Happiness, kids, Life, positive, , , ,

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Have you ever been called “overly sensitive” or “soft”?  Why is it that it comes with a negative connotation?

Too many people hurt and insult others not because the person deserves to be insulted but its often a way to make themselves feel better about who they actually are. They feel threatened by a person who is kind and loving and sensitive towards other people because they are not.

If you are a kind, caring and thoughtful person with a soft heart fight to keep it. Do not let the negative thoughts of others keep you from being you. You are not weak or “overly sensitive” you are strong!  The world needs more love and less hate.  People should focus less on judgements of good people and more on fixing the reasons they feel it necessary to focus on someone else’s life.

Don’t let someone make you feel like your pure heart is a sign of weakness…  Stay true to who you are… it makes you brave.  We all need to be less hateful, less jealous, less resentful, less vengeful!  We need to spread love, kindness, happiness and compassion.

Think about what you are showing your children.  Do you want more bullying and cruelty in your child’s life or would you rather your child go to school and feel safe and happy to be who they are??  Kids are products of their environment and we see it so often the effects of the poor attitudes of parents and how it spills over.

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There are bullies not only around our children but there are equally as many ADULT BULLIES!   Its time for people to see that being “soft” is a great thing!!  More people should spread the “softness” instead of poison others lives with their toxic attitudes and judgements!

 

What’s Going On!!!

Happiness, Life, quotes, Uncategorized

So I been busy lately with life, work and family!! There has been much going on in the last 6 months.

First, we are pregnant with Little Bean #3, due in June 2014!!

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So that’s exciting! So far this pregnancy has been filled joy and excitement as well as much sickness! Eye on the prize right?? Mind over Matter?? We are just delighted and for it means the Little Bean is growing and healthy. Patrick and Nathan are so excited and filled with questions. Nate is scared to be a big brother… no longer wants to turn 4 (he turns 4 in June when new baby is due). Where as Patrick is ready to continue on the role as Big Brother… creating a list of things he is going to do and how he is going to help. Family is what its all about really isn’t it?? They are so precious! Here they are the other day at a friends Birthday Party!

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I also just ran a big race in Toronto, Canada… The ScotiaBank Half Marathon!!! It was such a blast! I haven’t been training too much and I was in the early stages of pregnancy so wasn’t sure if I would even be able to run. But I set my mind to a goal and I did it! I set my watch to run 1:23 and sure enough I crossed the line at 1:23.31 … CRAZY!! !st in my age group and 9th overall in women’s and 65th outta 11000+ people! I was so happy!!

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Second, we have been working hard on developing a brand and a website that we will be launching in January (fingers crossed)!! We are very excited to show you all what Lisa Sheppard Fitness is all about so stay tuned!!!

Here is me in NYC recently… Being silly as per norm!!

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Why am I soooo TIRED!!!

Happiness, Life, quotes, sweet, Uncategorized

Feeling Tired?? Drained.. Pooped… Tuckered Out??

No matter how you say it… its all the same! Sluggishness can be caused by many things.. But most experts say nutrition absolutely has a huge impact on our energy levels. How we fuel our bodies is so important and often ignored!! Busy lives and easy choices are some excuses that we hear… but healthy food doesn’t have to mean difficult!!

Here are some suggestions when wanting to fight that pesky fatigue:
-honey
-apples
-eggs
-sweet potatoes
-salmon
-oranges
-bananas
-oats
-beans
-spinach
-yogurt
-almonds

Adding these to your diet will be so beneficial… and with the fall now here we are getting less Vitamin D in our diets… we need to be aware!!

With the weekend rolling around.. be mindful of what you put in your body! its not a free-for-all … we often wake up monday morning feeling like we got hit by a bus!! This weekend enjoy yourself… but try and not over indulge and add a few fatigue fighters into your life!!

Happy Weekend Folks!!!
Photo: Feeling Tired?? Drained.. Pooped… Tuckered Out??

No matter how you say it… its all the same! Sluggishness can be caused by many things.. But most experts say nutrition absolutely has a huge impact on our energy levels. How we fuel our bodies is so important and often ignored!! Busy lives and easy choices are some excuses that we hear… but healthy food doesn’t have to mean difficult!!

Here are some suggestions when wanting to fight that pesky fatigue:
-honey
-apples
-eggs
-sweet potatoes
-salmon
-oranges
-bananas
-oats
-beans
-spinach
-yogurt
-almonds

Adding these to your diet will be so beneficial… and with the fall now here we are getting less Vitamin D in our diets… we need to be aware!!

With the weekend rolling around.. be mindful of what you put in your body! its not a free-for-all … we often wake up monday morning feeling like we got hit by a bus!! This weekend enjoy yourself… but try and not over indulge and add a few fatigue fighters into your life!!

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Saying Goodbye to Summer!!

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As the summer has ended its kind of bitter sweet!!  So many fun moments and memories that were made… yet it went so fast it left me wanting more!!  Its funny because there are times or events that happen in your life that make you take a step back and re-evaluate.  I think summer ending done just that for me! September for us means adjustments.  My husband goes back to work and its back to the grind with kids, focusing on my business,  working towards some big fitness goals of my own, and just juggling life!! 

However, this September was different!! Both my boys experienced milestones this September… My oldest started Kindergarten and my youngest started Preschool!!  And as Nate, my youngest, always says “BOY OH BOY” wasn’t it tough for me which I am sure a lot of mothers out there experienced and can relate to!!    I mean sure I knew it was coming… I knew they had to do this but for about three days I was just emotional over the fact they were growing so fast and already the first part of their little lives has gone by.

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Kids grow in stages and as they grow things become not “easier” but more manageable as they become independent.  I like to call the first part of life for the mothers “survival mode” because that’s what we sleep deprived, often malnourished, hormonal mommas that is fueled by coffee are doing… SURVIVING!!!    Now that the boys are starting to become so independent (I mean really Patrick takes the bus… ALONE!?!!) I feel like we should slow down during those crazy times and soak them up more.  As I watched the bus drive by all I could think about is “Lisa you need to slow down…” the boys are gonna be grown and all they will remember is me telling them to “hurry up get your boots on” or “stop carrying on and get dressed” or “eat your lunch we need to get going!!!”

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But really where are we going?  Why can’t we slow down and take 5mins to jump in on the pillow fight or crawl in the fort to read a book. Why not pause and listen to the most creative and amazing story that they just are so excited to tell you about?  Instead we are rushing… impatient… angry… is that what I want my kids to remember? or even worse turn out like that?  Wouldn’t it be better if they saw patience, happiness and love??

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So… Are we moving too fast.. are we rushing around so much that we are missing opportunities to capture each moment and savor it! ??  I think so, Yes!

Another Life Lesson that I learned by paying attention to my kids!!  They truly are innocent, pure, happy little creatures that really spend their days trying to be HAPPY.  And if we slow down we might just see that by embracing some of our children’s habits its may not be so bad. We definitely well have more moments cherished in our hearts and our children will have so much more joy!!

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In honour of our summer… which we spent (SLOWED DOWN) on many road trips, camping trips, sight seeing and spending a lot of great quality time together with friends and family… I present to you:  “Lisa’s Road Trip Cookies” !!! We enjoyed these delicious little snacks many times on our adventures…

roadtripcookies

Ingredients:

2 Banana’s (mashed)

1 Cup Oatmeal

3/4cup Butter (can use apple sauce instead)

1 egg

3/4cup Splenda (or Stevia)

1/4 cup honey

1tsp Vanilla

1tsp Baking Soda

1/2 Cup Coconut Flakes

1/2 Cup Wheat Germ

1/4cup Flax Seed (ground)

1tbsp Chia Seeds

1 tsp Baking Powder

1/3 Cup Soya Nut Butter (or your fav nut butter)

1/2 Cup Dark Chocolate Chips (or your fav type)

1/2 Cup Pecans

Directions:

1.Preheat Oven to 375 Degrees

2. in a bowl add coconut, baking soda, wheat germ, flax, chia seeds and baking powder… stir  and set aside

3.In a mixing add add egg and beat well

4.  then add splenda, honey, vanilla, nut butter and mashed bananas.  Blend well!

5. add wet and dry ingredients together and stir in chocolate chips and pecans.

6. Drop on a non stick cookie sheet ( I line mine with parchment paper)

7. Bake for 10-15mins or until golden brown

SLOW DOWN AND ENJOY!!

CHEERS!

L.

 

 

 

Protein Pancakes!!!

Breakfast, Happiness, Life, meals, , , , , , ,

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Well for anyone out there that wants a quick protein packed breakfast… Here is a SUPER DELISH idea!!

Protein Pancakes:

1/2 cup cottage cheese ( I use fat free)

1/2 cup oats ( I use large flakes)

1/2 cup egg whites

1. Mix all together… whisk so its mixed really good!

2. heat pan to a med-high heat

3. Spray a little cooking oil before you pour your mixture into the pan.

4. Heat 2-3mins then flip 1-2 mins and it done!!! Makes one pancake.

Tips:

–If you want extra protein you can add a scoop of your fav protein powder when you are mixing your ingredients… no matter the flavor.. or add blueberries or bananas!!

– Use a sugar free topping or top with yogurt… so many possibilities!

Patrick’s Juicing Experiment… Mom’s Life Lesson!!!

Happiness, Life, smoothies, sweet, Uncategorized, , , , , , ,

So… Patrick is so funny! He is always trying to come up with new ideas, whether it be a new recipe, a new way to build a castle, new games and stories… he has a big imagination and I try (best I can) to let him explore these ideas and CREATE!!

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He started getting this idea about creating his own juice and some day sell the flavours… (i know… he is 4!!) So after about two weeks of him talking about different flavour combinations and how he was gonna save his money and buy a juice maker… I decided to let him EXPLORE his idea!

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So under his direction we all began… I told him we could use the Magic Bullet to try out this experiment and see how it works! How eyeopening it was for me to actually sit back and watch these two children be free with their imaginations… actually getting to put their thoughts to action!! They were so excited. They opened the fridge and started rambling different instructions of how this would pair well with this and we need to add some of this… When I looked at the counter he had mangos, strawberries, and raspberries taken out. I was impressed with his ability to think of the flavour combinations! Patrick comes up with so many recipes like his “Raisin French Toast” to his “Carmel Apple Pecan Pie”!!

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He put all the ingredients in and I helped with the blending!! He only wanted to put fruit in first because he told me “it has to be natural” and “healthy”… AGAIN I KNOW HE IS 4!!! But when he checked to see if it was blended enough he thought that it was too thick and that it needed some orange juice…. So we blended it up again!!! This time he tasted it, “it needs something” he told me! I asked him what it needed and he hopped off his stool and went to the fridge. To my surprise he said “Coconut Milk!” … Now at this point I am really looking forward to tasting this amazing creation!!

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IT WAS AMAZING!!!!!!

This was a moment where I became the student and once again my Little Monsters taught me a few things! One… just relax! and let them be kids!! It could actually be fun. Two… They has great ideas… just listen!

and Three… Let go of so much CONTROL and STRUCTURE!! As parents we get caught up in schedules and perfection and rules… we get so much into routine we forget that kids need FREEDOM to be KIDS! Imagination is the basis of development and for some reason we don’t take the time to let it come to light. It was during this moment that I looked at my kids and their smiles and realized from now on… we need to Listen… Observe… Support… and have Fun more often!!

Here is Patrick’s “EPIC SMOOTHIE” (named by Patrick)

2 Mangos – Peeled and chopped up
1 cup of raspberries
1 cup of Strawberries
1/2 Orange Juice
1/2 Coconut Milk

After they drank there smoothies Patrick had another great idea to make the left over smoothie into popsicles…. Enjoy Everyone!! AND REMEMBER SOMETIMES WE ALL NEED TO LIGHTEN UP!!!

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The Gang!!!

Happiness, Life, Uncategorized

So I should introduce the loves of my life seeing how I will be referring to them often.

First there is my husband, Pat. I have known him my whole life… We are from the same community… Went to the same school… And our parents live basically next door. However, We never started dating tell I was 18 and he was 22. But from that moment on we were a match!! We got married in 2006 and have created what I feel is a pretty great life!

My husband works in Welding Inspections, Quality Control/Assessments. Basically what this means for us is we live in Newfoundland, Canada… But he works in Alberta, Canada!! So anywhere from 8-16 weeks at a time he is on the other side of the country. For us this has been working because the kids and I settle into a groove and stay consistent and my husband does the same at his job. And when he is done his “shutdown” he comes home for anywhere between 2-4 months straight!!

My Little Monsters… Patrick, he is 4!!  So kind and thoughtful!!  Such a gentleman! He is a thinker… wants to be an artist (“an artist can be anything I want mom… a painter… a singer… a builder… anything!”) Loves learning and just all around great kid!!  Nathan, he is gonna be 3 in June!! He was born on my birthday!!  So I will have a birthday buddy for life!!!  And boy he is something else!!  He knows what he wants and he is gonna get it!! I think he is gonna be Mr. Sporty… cannot get enough of hockey and soccer… But also very kind and loving!!  I hope they remain so thoughtful and sweet!!  Both kids have been exercising with me since they were conceived.  I ran a marathon while preggers with Nate and they are with me for almost every workout I have ever done since they were born!!!  I love that!  I hope that I inspire them to love health and fitness as much as me… and they are so strong!!  They now take part in my workouts… not just watch!  They are just the greatest workout partners a gal could ask for 🙂

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Then there is my Fam Jam!!  My parents have been married for 32 years… I have three brothers!! Yes… I got beat up a lot!! LOL…   We are all close and all played a lot of sports growing up!!  I have an older brother, Mark… he is 31! Then there is me… (soon to be 30)… Then there is George, 24 and my baby brother Sean, just turned 19!!! We all live in the same province… I actually am the  only one that lies away from everyone… bout a four hour drive!!  But we see each other often…  (George is missing from this pic!!)

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We have 2 dogs… Baxter and Bailey!!  We adopted them when they were just born… and also have run many miles with me!! I often run with the double stroller and both dogs since the kids were born… but the dogs have been my running partners since 2006 when we first got them!! Very good dogs!  They are from the same litter… and have never been separated!!! Its funny because they are exact opposites…  Bailey runs like a well-oiled machine… whereas Baxter swims like a fish!! Bailey likes social interaction with people whereas Baxter loves other dogs… Bailey is a “pleaser” and learned lots of tricks and loves to make you proud… Baxter is more to himself and likes to relax!!   Bailey is the golden dog… Baxter is the black dog 🙂

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