Bloghttp://www.momlooksgreat.com/blog/en-US2010-02-09T05:54:35ZSquarespace Site Server v5.9.1 (http://www.squarespace.com/)Exercise and the Time Clockhttp://www.momlooksgreat.com/blog/2009/6/27/exercise-and-the-time-clock.htmlSherri2009-06-27T15:30:05ZExercise

There are times when I am talking with someone and they find out I am a trainer. At this point, they will proceed to elaborate on the “hours” that they spend in the gym. One example was awhile back when I was introduced to a nice, young girl who told me that she went to the gym twice a day, an hour each time. While she didn’t elaborate on her routine, instead of being impressed by her exuberant enthusiasm for working out, I was concerned that one of those hours might be better spent in a counseling office. Excessive exercising is unsafe and a sign of other deep-rooted problems. So, how much time should you spend on exercise, and what compels a person to go way overboard in their exercise routine?

 

The most common problem with over-exercising is injury to muscles and joints. The idea of regular exercise is to appropriately stress the muscle during exercise and then give yourself a day or two of rest. The stress placed on the muscle creates small tears in your soft tissue, which upon repair grows in size and strength, also known as hypertrophy. When the muscle is over-exercised, it goes beyond what is healthy and can actually damage the muscle. Common areas of injury are legs, feet, back and shoulders as well as joints problems that include knees, ankles, elbows and wrists – and I guess that just about covers your whole body! Unfortunately, injuries to any of these areas can lead to a lifetime of discomfort from recurring injuries.

 

And then you have compulsion. First, if you are a body builder and even more so, if you are fast-approaching a competition - you are going to spend atleast a couple hours in the gym...but, we are not talking about you. I am talking about women (and more and more men) who are obsessed with their body and weight. Many times there are other negative consequences that go hand in hand with over-exercising. Eating disorders such as anorexia, bulimia and other body starving diet tactics are dangerous enough by themselves, but when you add an addiction of too much exercise you are destroying your body. What starts as frequent headaches, loss of coordination and various stomach problems can become organ (especially your heart) and cell damage resulting from insufficient fuel and nutrients to sustain the workout, and even more so, normal bodily functioning.

 

Over-exercising is not a physical disorder. While it will affect you physically, it is usually a symptom of depression or other mental illness. And if you think about it, over-exercising, eating disorders, feelings of inadequacy due to poor body image and poor judgment when evaluating priorities are all symptoms of depression. The bottom line here is when your choices begin to compromise your health, happiness or safety it is time to seek out effective counseling.

 

A lifestyle incorporating exercise is nothing but beneficial in many aspects. People exercise with a goal in mind whether it is to feel better, defuse stress or build muscle. Luckily, in addition to using an appropriate weight (intensity) during your workout, over-exercising can easily be detected with a simple time evaluation. I advise my clients not to go beyond one hour a day, up to five days a week in a formal gym-type setting; and that is generous. (Experts agree that even twenty minutes of exercise a day is good for your health.) It is also easily controlled when you follow a specific routine. With the Mom Looks Great Fitness Program, you are guided to work different parts of your body throughout the week and have a variety of activities within your exercise regime.   Learn more about the Mom Looks Great Program Now...

 

And just for good measure, remember that you cannot possibly “overdo it” by simply strolling your baby in the park or having a vigorous game of tag with your older kids. These forms of exercise are a most welcomed treasure to all involved at any time.

]]>Taking the Twinge out of Teachinghttp://www.momlooksgreat.com/blog/2009/4/21/taking-the-twinge-out-of-teaching.htmlSherri2009-04-21T21:51:38ZExerciseOne afternoon after getting my son from school and running our usual flurry of errands, I extended the excursion to my local gym. I checked my son into childcare and crammed a quick stress-reducing workout onto the end of my long day. Afterward, my son and I emerged upon the parking lot and ran into his teacher. I noticed my son to be extraordinarily quiet during this particular encounter while the teacher and I exchanged a few kind words. As we parted ways and my son and I advanced on toward our car, I asked him why he was so quiet and not his usual friendly self as in the classroom. From my own memories of after-school chance encounters with teachers, his answer came of no surprise – “it’s weird to see Mrs. Denny at the gym”.

 

While this discovery may have unsettled my son, it is highly beneficial for teachers to spend their fair share of time at the local health club. Aside from stress-reduction and weight control tactics, exercise can help avert the bountiful supply of neck irritation that accompanies being one of the most valued professionals in our children’s lives. Proactively strengthening the muscles in the cervical area is key in eluding soreness. Whether grading papers or writing on boards, a teacher’s neck angles to various extremes daily. It is crucial to develop the neck muscles, including the Trapezius (a forward flexion muscle) and a true spelling bee stumper, the Sternocleidomastiod (a side tilting muscle) to improve upper spinal health. And, the time to start is now since 50% of the population begins to experience degenerative spine issues by the age of fifty.

 

Amazingly, abdominal exercises meet the need for neck strength. While one usually performs these exercises to effectively tone the mid-section, a dual benefit includes resilience in many of the associated spinal muscles. For instance, as you perform the well known “crunch” in an array of positions (straight-legged, crossover, wall crunch, etc.) for your core, your neck is holding an isometric contraction in order to assist with the lifting of the upper body. When you begin the set with your index fingers in each ear, your cervical muscles engage. This is the alternative to resting your head in your cupped hands, which does not lead to neck strength. Only after your neck muscles fatigue can you then hold your head in your hands and continue to completion. It may take some practice to finish the entire set in correct form. You may also encounter a little soreness while your cervical muscles acclimate to the controlled exertion. But eventually, it will also alleviate the urge to seek out ibuprofen after a day’s work.

 

While it is always best to be examined when experiencing unusual neck pain, pro-actively pursing strength in your core area can keep you from actively seeking pain relief, such as that found in the drugstore and even the chiropractor’s office – another one of those “weird” places for your students to run into you.

 

This article was written by Sherri Dodd for Edutopia Magazine.

]]>The Unkindness of a Mom Haircuthttp://www.momlooksgreat.com/blog/2009/4/21/the-unkindness-of-a-mom-haircut.htmlSherri2009-04-21T21:47:14ZMotherhoodDuring the cooler months, I tend to let my children's hair venture a bit past the neck and edge toward shagginess. Since we live in California, our coldest part of winter is pretty short lived before the bright sun and warmer days begin to emerge. It is at this time we journey to the beautician to break free of our 'winter coat'. A short while back, I realize that the colder days are coming to their early close and my son's hair was long overdue for a bit of a trim. Therefore, a tidy hair cut became priority number 1 on the next day’s agenda. Unfortunately, the beautician was out of town on an international vacation. So, feeling a bit adventurous, I took a quick look at his bangs and thought "how hard could it be...?"

 

Ask any adult and they usually have a tale to tell about when they were privy to an overzealous haircutting sibling or when they decided to makeup their own doo. In addition and ironically, most of these journeys of beautifying oneself came shortly before picture day. I remember my own first cut. It started with me, scissors and handful of hair from the right side of my head. It ended with my mother, her hand on my backside and threats of doom if I ever did it again. And yes, it was the day before pictures. There must be a time when a child passes this haircutting rite of passage and goes on to lead a normal life free of urges to take scissors in hand. But, what about when later in life, that same child who is now an adult has a momentary lapse of reason and becomes a parent thinking that an omission of beauty school is of no consequence...and then proceeds to deliver a hack, chop and "Uh-oh! We need the clippers" fleecing on their innocent little one's noggin? Yep, you guessed it! But, let's rewind moment so that I can walk you through that night.

 

I dug out my hair clippers with the colorful variety of blades. I chose what I thought would be a thick forgiving clipper, allowing the child to keep a good inch or so of hair. I was gentle around the ears and pretty careful around the neck. Everything was going great until I hit the bangs. Attempting to go with the flow of the hair, I began at the part. Amazingly, I observed a lop of my son's hair falling to the floor as it was shorn almost clear down to the scalp. Yet, as I followed along with the wave of his hair, the clippers would only cut slight sprigs and strands of hair along the rest of the stroke. Although I could tell that I had things a bit uneven, I pursued the styling with snips from the scissors here and there, a couple more quick zaps from the clippers and at last, and to my pleasant surprise, his hair looked pretty well groomed. I congratulated myself and figured we could spare the extra dollars for the three individuals in our family that regularly visit the hair salon.

 

The notion was short lived however when my son awoke the next morning. After he was dressed and ready for school, I took comb and gel in hand. I smoothed and I stroked, lifted and scrunched and attempted to work that little head of hair for many moments until I finally realized that it was uneven, crooked, quite a mess and totally uncool. It was a blessing that my young man was still in the early years of grade school. Had this happened any later in his life as a lad, I firmly believe he would have refused to go to school until an urgent meeting with some stand-in hairdresser was called to order. But, lucky for me, he was happier to be rid of his shaggy bangs than he was peeved at his uneven cut.

 

A couple days passed and we were counting the hours until Lee resumed her position back at her barber's chair to bring harmony back to my son's earnest head. Another lesson has been learned. As a mom, maybe I can scare away the boogeyman. I can also make a mean chocolate chip cookie and bring clarity to math homework. There are plenty of skills that I can confidently present to my kids; however, my jack of all trades ability stops cold at bringing order to an overgrown head of hair. This is fine with me. Lee is happy because she has a solid position in our monthly budget as hairstylist. My sons are happy because they can add another subject to the list of women in their lives who pamper them. And me...I am just happy because this story allows me another one of those sobering and harmlessly humorous moments that brings a smile of acceptance to my imperfect life as a mom.

]]>Embrace the Journey Preceding Your Goalhttp://www.momlooksgreat.com/blog/2009/4/21/embrace-the-journey-preceding-your-goal.htmlSherri2009-04-21T20:47:03ZMotivationI was mildly amused by a silly remark I heard recently. What prompted the remark was that a woman in her sixties was diagnosed with ovarian cancer. After being very active for the majority of her life her family considered her the symbol of health. They were all taken aback that the healthiest of their kin would be among the first stricken with a form of cancer. This being the case, one of her relatives commented "Jeez, all those years of exercise and eating right for nothing".

My question for you today is...Why do you exercise? As with many areas of life, there is sometimes too much focus on the destination and not enough awareness of the journey. You know the old saying, Stop and smell the roses along the way. We go to college to earn the degree, but do we enjoy the knowledge we obtain in the process of achieving it? We hike to reach the peak of the mountain, but do we enjoy the challenge of muscle burn and the beauty around us as we work our way up the incline? Many of us will begin a project with the end in mind; and that is good to stay focused on the goal. But it is so important to absorb, enjoy and remember the progression toward completion. Never is this more apparent than in the quest for fitness.

The majority of people will begin a fitness program to lose weight, period. Even if the goal is to build strength or simply to become more active, the personal development an individual will experience is so crucial for self-affirmation, and that becomes more and more evident through the course of action. Think about it, in most situations someone can cheat a given process. In school, we can cheat on a test. To get to a mountain top, we could drive or 'fly', instead of hike. Instead of making cookies, we can buy them at the store. With any project, it is always easier to have the strenuous and challenging part done for us, and sometimes there is no other way. But, let us never forget the overwhelming sense of accomplishment when we have worked through a process, complete with obstacles and a bit of 'elbow grease', and only after the persistence do we succeed to the finish. This is what builds confidence, self-esteem and resilience in your ability, not only in the present but also for reference as to one's ability for future issues that will inevitably arise.

When exercising, it would be great if everyone could appreciate the immediate benefits rather than the adamant lust for bodily perfection. I am talking about the benefits that start the day of your workout, the ones that do not fall in the delayed gratification category. The relief of stress from a day's events; the post-workout tiredness that promotes a good night's sleep, the physical and mental stimulation while working out and the serene mentality that follows - all these, experienced the day of your exertion. And, since they all contribute toward better well being, it is amazing there is not more enthusiasm about fitness. You will also notice that the aforementioned factors have nary a mention of 'burning fat' or 'losing weight'. The topics of less fat and less weight are simply positive side effects that present themselves after this simpler notion to just feel better.

I think sometimes the disregard to exercise boils down to the fear of inability to meet one's own expectation of the perfect body. In many areas of life, sometimes we are hesitant to work toward a goal in case we fall below the mark. Perhaps we will be looked at as failures bringing about embarrassment and shame. Rationalizing this uncertainty, we develop all sorts of excuses as to why we are not able to start, much less sustain, a fitness program. But, in the area of fitness, exercising to enjoy the immediate benefits is a great way to set yourself up for success. By simply taking part in a daily ritual that brings about contented feelings of small successes, you will find that the resulting satisfaction can prompt an even stronger passion for fitness that in the long term will only bring more and more exciting results. And like the lady at the beginning of my story, exercise will not always be able to completely shield you from ill health, but for anecdotal sake, you must know that this particular person's recovery has been quite rapid and her prognosis is as bright as the forthcoming summer days.

]]>Leptin Connection to Obesityhttp://www.momlooksgreat.com/blog/2009/4/21/leptin-connection-to-obesity.htmlSherri2009-04-21T20:37:19ZExercise NutritionJust when the majority of us have settled into the acceptance that exercise and diet is the only way to control body weight, along comes more data suggesting that other factors play a role. Leptin, a hormone-like protein, was fairly recently discovered in 1994 and has proven to be the dictator to the brain for a person to stop eating. Produced in your fat cells, Leptin was initially linked to avoiding excess body fat in that a rise in the hormone's level was found to decrease appetite and induce energy spurts, thereby promoting weight control. The medical field quickly produced a Leptin injection to enable their patients a renewed chance at better health. Unfortunately, when the excess weight persisted, further research indicated that obese individuals actually had an unusually high amount of Leptin in their cells.

Similar to a person's insulin resistance in Diabetes-Type II, we now know that while Leptin is produced in abundance by an overweight person, it is actually an insensitivity to it that creates the problem. So now the question becomes how can one increase the sensitivity of their cells to Leptin? As early 1968, studies have indicated that MSG (monosodium glutamate) can be physiologically detrimental. Most notably, Dr. John W. Olney found resulting lesions in the hypothalamus (the control center for appetite) of his laboratory mice as well as an onset of disproportionate obesity in his maturing rodents. Fast forward almost forty years and well over 150 studies later and the findings are unquestionable. While formal laboratory studies are not replicated on the humans, it is well known that our sensitivity to the exposure is five times more intense than mice. This based on blood plasma levels after ingesting glutamate in liquid form. Similar to the effect of MSG, aspartame (aspartic acid) is another substance that causes hypothalamus lesions. I am sure that you have heard that MSG is 'bad', now you know a few reasons why.

In addition to cellular insensitivity to Leptin, it is important for the person of average weight to be proactive in maintaining appropriate levels of Leptin before trouble strikes. Studies indicate that getting adequate sleep will help. At the University of Chicago, sleep researcher Eve Van Cauter found that sleep deprivation provokes activation of the hypothalamus. One particular case study of twelve healthy young men found that the most notable hormonal changes occurred in those who were sleep deprived. In turn, this prompted urges to binge on carbohydrate-rich snacks such as cake, breads and candy. A much larger study conducted by the University of Wisconsin and Stanford Universityhad similar results. In a group of 1,024 participants ranging in the ages of 30 to 60, those who slept an average of five hours per night had a 15.5% lower level of Leptin.

It is impossible to overlook the fact that in this day and age good health starts with weight control. If you find that you are not getting any results though your active efforts, consider finding out more about your Leptin levels. In the interim, get a good night sleep and start scrutinizing the ingredient label of your favorite food products.

]]>Is Exercise a Pain in the Headhttp://www.momlooksgreat.com/blog/2009/4/21/is-exercise-a-pain-in-the-head.htmlSherri2009-04-21T20:22:14ZExerciseSchool has ended and already schedules are clashing. What this means to most moms is that she will finagle and work the daily agenda around her children's various activities and destinations, but it will take some time to find the niche where she will be able to accomplish her own vested pursuits. For me, it means my regular workout time has become severely compromised. My first attempt at spontaneous workout came a couple days ago. I decided that there was adequate time for a quick workout in the morning on my sunny, warm deck looking into the valley of redwoods. However, half way through my routine, I began to get a headache. After a few sporadic sips from my water bottle, I cancelled the remaining fifteen minutes and headed for the shower. While it was only 10:00am and the sun was not very high, the conditions were enough to create a reaction to the exertion. Looks like my kids' different schedules are a pain in the behind, but my chosen routine for that morning mixed with sun, heat and hunger caused a real pain in the head.

While exercise is crucial for quality of life, when performed under inauspicious conditions it can have unpleasant side effects. Headaches are not so uncommon to some fitness enthusiasts. It does not matter whether you are in impeccable shape or just starting out, the results of not calculating the physiological and environmental factors on any particular given day can leave the most muscle-toned body wishing for quick pain relief.

In general, there are three types of headaches that can be aggravated with exercise - the migraine, the exertional vascular headache and tension-type headaches. The migraine being the most notorious of the group is usually triggered by factors such as skipping meals, poor sleep, foods or food additives and even Mother Nature's daily choice of the weather. Mix this formula with a sudden bout of intense exercise and those with a propensity for migraines will be heading for the darkest cave. Rephrased and important to note - exercise does not cause a migraine. It is only if you have abused yourself prior to it, where it can have a poor effect.

Exertional vascular headaches may have similar effects of a migraine but happen most always when the person exercises. If you have a frequency of these headaches, it is advised to seek medical advice in case there is a more serious underlying cause. However, with a clean bill of health, the doctor may decide to prescribe some form of non-steroidal anti-inflammatory medication.

Finally, the tension-type headache has got to be the staple of moms everywhere. Only topped by the seasonal sinus headaches, the tension headache is the most common occurring in 90% of the population. Stress combined with an incorrect progression of exercise is known to cause this particular headache.

In most situations following a set of precautionary guidelines will not only stave off potential headaches but will also lower the risk of overall injury. Begin with an adequate warm-up, slowly warming the muscles and preparing the cardiovascular system for activity. Then, let the session sufficiently progress from a lower intensity initial phase on toward the higher levels. Before exercising, be aware of environmental factors such as pollution (i.e., exhaust from passing cars, secondhand smoking, etc.) and temperature (i.e., hydrate, wear layered clothing, etc.) if exercising outdoors.


A tactical approach is needed to execute a safe and effective workout plan. It will not only keep the pain away, it will insure that you complete a session of one of the most crucial elements for superior health.

]]>The Benefits of Kickboxinghttp://www.momlooksgreat.com/blog/2009/4/21/the-benefits-of-kickboxing.htmlSherri2009-04-21T20:19:55ZExerciseShortly after the birth of my first son, I took my first kickboxing class. Seven years later, I currently sit typing this article sore as can be from an hour-long class of kicking and punching. And to further the case of my love for this exercise, by week's end, I will have prepared the routine for the kickboxing class that I teach every Wednesday morning. Obviously, there is an undying passion that I have for this sport, and if you have missed out on the invigorating chance to spar with a bag, let me enlighten you on the basics.

Let me start by saying there are many variations of which kickboxing can be taught. First, you have cardio kickboxing which is a class and no equipment is used - think general aerobics with demonstrative flair. The key word here is cardio, and to accommodate cardio, form is sacrificed in order to keep an elevated heart rate. This variation is an excellent way to burn up the calories from your favorite dessert, without jarring all the body's joints with an hour of running. The second form also offers you plenty of intensity. During a class of strictly bag work, you will endure the class facing an opponent with a pad or paddles or stand tall against an erect black base covered with some form of cushioned surface. This, too, offers a great workout and plenty of sweat to provide proof of your beneficial exertion. But, my favorite, and the class we will review today is that of kickbox-conditioning. The core of this class is a mix of alternating bag work coupled with Plyometrics.

For the sake of formality, I will remind you that all classes, kickboxing included, should start with a warm-up. Walking into class and launching into a double hook, front kick, roundhouse combo may very well stretch, pull and tear quite a few muscles and lead you straight to the medicine cabinet with dampened enthusiasm for this caliber of exercise. Also, in the kickbox-conditioning class, you will perform body toning exercises for the arms, abdominal area and lower body and end safely with a cool down and stretch.
The secret to effective kickboxing is preparing your muscle tissue to mix speed with resistance. Ideally, every combo of punches and kicks you throw require both of these factors. Speed is used when throwing an individual movement. Then, you retract the movement as quickly as you threw it. The resistance training in kickboxing is straight off of Newton's note pad. When force is applied from one source to another (e.g. fist to bag), that same force is equally applied back to its origin. The harder you hit your bag, the harder the resistance will 'hit' back into your muscle tissue. While this is great for strength, it is also something you want to be conscientious of when first starting out. Do not let your self beat you up too early in the game! Gradual progression over a period of time will insure that you are not putting yourself at risk for an injury.
Aside from the bag work, Plyometrics are commonly used in kickboxing. Plyometrics are conditioning exercises that pair the speed and resistance factors. Jumpshots, jump squats, jumping jacks, jump rope...if it has the word jump in it, you can pretty well bet it will help your cause. These exercises utilize two phases during execution, the eccentric phase followed by an immediate concentric phase, to acclimate the muscular system to the use of high intensity expulsion of strength. The main idea when performing the Plyometric exercise is to create good recovery time for the sake of endurance, which results in the ability to repeatedly execute a combination of moves without fatigue. If this reads familiar to you, you probably read my article, Hop, Skip And A Jump To Strength.

Quite a few women I have talked with who have never taken a kickboxing class are intimidated by the perceived aggression of the sport. Others are worried that their lack of coordination will hinder their performance and make them look foolish. This is why I strongly urge a beginner to look into a kickbox conditioning class. The warm-up is usually the only aerobic part of the class where you need to keep up with the instructor. When it comes time to alternating bagwork with Plyometrics, some instructors will let you work at your own pace and they will simply make the rounds checking form and activity to keep you honest in attempt.

Choosing a variety of exercises is a great way to stay motivated with a fitness plan and avoid overuse injury. Give a kickboxing class a chance. It will give you confidence, increase your strength and you may even lose a pound or two in the process.

]]>Nighttime Mood Influencers of a Momhttp://www.momlooksgreat.com/blog/2009/4/21/nighttime-mood-influencers-of-a-mom.htmlSherri2009-04-21T20:07:32ZMotherhoodI am a playground of emotions and moods. While I am capable of encouragement, support and finding the optimistic silver lining of many grey clouds, there are times when my mood swings put many people at risk of being offended, perplexed and even hurt. What is really irritating about this to me is that I seem to have limited control over what influences the ebb and flow of some of my more unfriendly moments. For instance, I am the person who will feel on top of the world one day, greeting all with a smile and cheerful small talk. But, the next time I see you, I may give a slight glance, a half smile and avoid conversation as if it were an anxiety-ridden public speaking engagement. In my younger days...before kids, I was privy to people like this and wondered why the heck they were so friendly on some days and other days were so rude to me. What was their problem? What did I do? Is there some rumor going around about me?! I never quite understood this personality tick until I became a tired, over-worked and affected mess of a mom.

This morning I awoke after a slaughtered night's sleep consisting of three sets of three-hour increments. You may wonder if I have a newborn or if my child was sick. The answer to both is no. Perhaps I worked late on a project or had anxiety over an unresolved problem. The answer to both - still no. The truth is my sleep was interrupted by a colorful variety of issues, with the first round occurring at midnight when I was roused by my bulldog's sinusitis snoring. However, the king size pillow launched with a swift kick from the foot of my bed seemed to stifle gruffmeister's racket promptly and soon I was floating back through dream time landscapes. My next rude awakening was around 3 a.m. when my toddler had a night terror. For those who have not yet encountered this tortured moment, it is when a concerned mother is jarred out of sleep by siren screams from her precious child. She bounds out of bed, bared-skinned and bleary-eyed in the cold winter's night to rescue little junior from his visions of scary monsters, only to find that the sheer touch of her hand to his soft fleshiness heightens the squalling and further induces arched back spasmodic fits of rage. After loving, yet ineffective words of motherly support, she stands there for a minute, realizing her futile position in the situation and exits the room of pitch darkness stepping barefoot on the missing red Lego stack and returns to that now chilled set of bed sheets, with heart racing. And, only after snuggled tightly under the covers trying to regain the tiniest bit of warmth to her chilly body will she then become aware that she must use the restroom. It is at this point that the puffy comforter will be abruptly swished back (which purposefully, but only momentarily annoys sleeping 'daddy bear') in order for her to get up and proceed to the calling. On the way to the bathroom, she will bump her thigh on the bed frame and her knee on the commode. After her night time restroom visit has ended, she will bang her way back to bed causing only a slight contusion when in her most glorious moment, she misjudges the bathroom door jamb and jars her shoulder with a soft thud. Finally, she will find herself back under those luxurious Sateen sheets and maintain status quo for what remains of the night. (Did I mention that this has happened to me...several times...) Unfortunately, last night I still had one more phase to go and that was my already-broken sleep ending one hour early at 6 a.m. when my cats dealt the final blow of causing muscle cramps from the stifled movement of my legs due to their positioning as bookends on either side of my earthbound appendages. That, along with my seven year old's very audible Fairly Odd Parents television show blaring well past his allowable '10' on the volume readout.

I am willing to believe that most women we come across who seem to be unpredictable - rude one minute and friendly the next or seemingly schizophrenics in their multiple personalities ranging from Suzy Sunshine to Gothic Grace are simply objects of similar circumstances. After many moons of pointing a rigid finger at the mood-swinging women I have met, I decided long ago to not take it personally. For instance, a run-in with another mom at our elementary school parking lot comes to mind. Without going into too much detail, I was hastened to move my car so that she could get her 'boat' on and out of the chaotic mess that hits every weekday around 2:30 p.m. In total respect for her dilemma, I quickly moved out of her way. She proceeded to pass me and with her window down audibly says "Moooooooove." Whereupon, I, with my window also down, responded...rather, I reacted...well, enough said. Was all this necessary? No, I am betting we were both in the downswing of our mood-laden playground because as the weeks went by there was an unspoken acceptance, pleasant smiles and all, that we are not bad people, we are simply good people with bad moments.

If you find yourself constantly questioning the actions of moms with matters of the mood, think before you over analyze. Are you really sure they do not like you? Are you sure that you have done something to wrong them? Most likely this person has no thought of you at all (unless that offends you) and are simply wanting to stay incognito in their day of physical and mental dis-order in order to recoup from the trials of their everyday, and every night life.

]]>Breathing For Optimal Fitnesshttp://www.momlooksgreat.com/blog/2009/4/21/breathing-for-optimal-fitness.htmlSherri2009-04-21T01:22:22ZExerciseIn the world of fitness, there can be a vast difference in the method of which an individual will chose to maintain their health. For many, even a healthy combination of different exercises throughout the week will center around a preferred exercise. These favorites can range from the serenity of a low impact yoga session to the grunt work of a steel-assisted resistance program. Through all the different tastes, there is one crucial element that applies for all - breathing. Correct breathing will insure that plenty of oxygen makes its way through your body and sustains your essential bout of exercise.

Weight lifting specifically has many rules of thumb when performing each repetition. One common mistake is the urge to hold one's breath, most often referred to as the Valsalva Maneuver. While the Valsalva Maneuver is utilized in the medical field (to measure the autonomic reflex of cardio-pulmonary functioning), recreation (divers use it for clearing ears) and entertainment (a modified version is used by trumpeters), the combination of breath-holding mixed with lifting weights puts your health and safety at risk. Holding your breath heavily increases blood pressure, may cause headaches, dizziness or lead to unconsciousness and even land you in the hospital with a stroke.

Another common mistake is chest breathing. When a person breathes through their chest, their upper body will rise with each inhalation. This method takes a lot of energy to execute as you will need far more breaths per minute and still be less oxygenated than if you were to perform the correct method which is stomach breathing. You may have learned this if you are a fan of Yoga class, in which Pranayama uses controlled and deep cleansing breaths. When you breathe with your stomach, you will notice your stomach expands and protrudes from your body. When stomach breathing, you will notice there is minimal chest and upper body movement, if any. I know, as a woman in snug-fitting workout attire, the last thing we want to hear is let our tummy expand when inhaling, but if you want to insure an effective routine throughout your session, you will need to supply your body with adequate oxygen which is done through the stomach.

To assist you with your breathing, remember to breathe through pursed lips. After an invigorating inhalation, exhaling through pursed lips will maintain air pressure in your airways. In effect, it will help your airway clear out more stale air, in addition to controlling your breathing rate (include shortness of breath), increasing the flow of air out of your lungs and reducing the energy required to take your next breath.

Finally, a good rule of thumb is that when performing a repetition, the hardest part necessitating focus for good form and strength is when you will be exhaling. Most often, you will find it is during the contraction of the movement. As an example, when performing a Bicep Curl, you will exhale as you pull the weight toward your shoulder. After pausing for a moment at the shoulder, you will begin your inhalation as you slowly lower the weight back to starting position.

Though breathing is an involuntary process, it can enhanced by your own conscientiousness. Proper breathing takes practice as studies show that up to 83% of adults have developed improper techniques. Collectively, all the factors of proper breathing will not only insure an effective workout, but also lower your stress (including all of its disease-ridden effects), rid your body of a fair amount of toxins and lead to overall better health.

]]>Hop, Skip and a Jump to Strengthhttp://www.momlooksgreat.com/blog/2009/4/21/hop-skip-and-a-jump-to-strength.htmlSherri2009-04-21T00:57:32ZExercisePlyometrics - they are as old as the hills. High-energy bursts of activity such as jumping rope (supposedly dating back to Egypt's Mesopotamians) jumping jacks and of course the jump shot! I remember these exercises as a staple in my childhood P.E. classes and now as a fitness-oriented adult, they still bombard me regularly in my various cardio classes. What makes these forms of exercise so long-lasting? Though jazzercise, slide and even step classes have dwindled through the years to make way for newer ways to sweat, these exercises have maintained their popularity and continue to resurface in the most up-to-date fitness trends at your local gym. While some athletes may fulfill an hour-long exercise session with plyometrics (a technique to sharpen their skills within a specific sport), the average fitness enthusiasts will use them to simply supplement a resistance or cardio workout.

The Plyometrics form of exercise utilizes explosive movements that increase muscular strength through the pairing of speed with power. While many plyometric moves include jumping, it is not merely the jump that results in strength gain. It is when you begin the drill with a precursor such as the squat, slight or exaggerated, and then launch your body upwards with speed. Think of a slingshot - the tighter and longer you pull the band toward you, the farther and more powerful the pebble will fly. Similarly, when you begin to sit back for the squat, this applies a nice long stretch to your hamstrings. When you elongate the muscle fibers through this action, the tighter the hamstring will contract upon the jump. Plyometrics uses the two phases, eccentric phase followed by an immediate concentric phase, to acclimate the muscular system to the use of high intensity expulsion of strength. The main idea when performing the plyometric is to create good recovery time for the sake of endurance, which results in the ability to repeatedly execute the movement without fatigue. What better way to kill two birds with one stone during your time allotment for exercise, since most plyometrics can be considered cardio (you sure feel winded after a few) and resistant training (for the muscular utilization).

As with any exercise, there are some cautions to performing plyometrics. Be sure to wear proper footwear with adequate ankle support. Since most of the moves will subject the ankles to jarring, it is imperative that they are well stabilized. Also, as with any classic aerobic exercise, it is important the turf you are exercising on is geared toward shock absorbency. A gym's raised wood floor or exercise mats with atleast one inch or more of padding are usually accessible with a fitness membership. Do not think of beginning a plyometric fitness routine in your garage or in your home on carpet as you could be performing on concrete, which can do more harm than good in the long run.

As with any fitness plan, always begin plyometric training with a good warm-up and end the routine with a gradual cool down and stretch. And if you happen to be a mom of rambunctious children, especially consider the use that plyometrics in your workout since it coordinates well with your daily demands and exposure to moves such as the catch, fetch, jump and grab!

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