Strong Women, Strong Community

It is time to start back at my blog! It has been way too long since I have written anything and today just gave me a good kick to take another go at it!

This morning I had the pleasure of sharing 2 hours of empowering quality time with 4 other women from my community. I invited them to my house so we could start up our own networking group. All of us are relatively young moms with 2+ kids. All of us share the need to be in community with other women. All of us have our own small businesses to share!

We met today to get to know one another as entrepreneurs, not just moms! We all have a fire within and we want to keep the fire burning and keep it growing. The only way to do this is to work together and inspire, motivate, and share ideas with one another.

Krista is our Scentsy Consultant and owner of Light of the Lake (candles, soaps, and lip balms), Valérie is our Tupperware Consultant, Cynthia is a budding children's book author, Suzanne is owner of Bag Balm and is working on some new business projects, and I, Lee-Anne, am founder of Healthy Chase which is the umbrella company for 3 of the health and wellness companies I am passionately involved with: USANA Health Sciences, The Healthy Edge, Zumba ® fitness.

I am so excited to be on this fun new journey with my female business peeps! Together we will succeed and together we will be better able to contribute to our community!

Our next meeting will be to work on our vision/dream boards and discuss the name we would like to have for our group. Just like school we be cutting and pasting and dreaming bigger than we have in a while. Watch out Stanstead, 'cause the girls are back in town!


"For where two or three come together in my name, there am I with them."(NIV)  Matthew 18:20

Blessings
Lee-Anne xo
www.healthychase.usana.com
healthychase@gmail.com

Sleep, Stress, Cortisol

This is a lengthy post. I really couldn’t think of a way to slim it down without all the details so please bare with me :)  If you are a mom, dealing with “belly fat” and your child is over 2 then this might be you!

Picture this: I am sound asleep in my cozy bed at 12:45am I hear screaming from the next room over “Mommy come dos dos me!” (dos dos -pronounced doe or dough- means sleep in French)
I jump out of bed and quickly walk to Jacob’s room trying not to hit any walls in the process!
I fall asleep in his bed and when I look at the clock it is now 3:30 am!
I carefully untangle myself from blankets and shift my body out of the bed and back into mine.
It is 4:30 am and I just feel like I have fallen back to sleep. Jacob is now in my room by my bedside requesting I come back and sleep with him. So I get up and do it all over again until 6 am rolls around and everyone gets up to get ready for school :(

Sound familiar? Well this has been my reality since I started having kids! Of course as they get older it usually gets easier, but it takes a little longer to get out of this stage with the more children a person has! I think this is one of the reasons we are sticking with three :)

Lack of a full night sleep causes STRESS! Have you ever seen a tired mom, or dad for that matter, walking around like a zombie, but still doing all the things necessary to keep above the water? Then to add to the stress we work out harder so we can attempt to stay in shape, or do the opposite and pig out on junk because that is what we are craving!

If you are not getting enough sleep, 7-10 hrs per night, solid, then your body is stressed.

Because sleep deprivation does not necessarily look the same for everyone I am just going to share my own personal observations about my own body.

I started my Healthy Edge journey, as I have written about before, 2 years ago. I am still doing great! Yes I still have some ups and downs, but the downs don’t last long!

Just before Christmas of 2012, it really dawned on me that I had a problem somewhere in my health. Something wasn't working and I needed to address the issue.

I had started the infamous P90X workout series last September. I wanted to trim down and get stronger, and gain more energy. For the first couple months I did feel a rush when I worked out, I did feel stronger, but I didn't feel like my belly fat had gone anywhere.
By the time I was supposed to be finished the program closer to Christmas I knew I had gained belly fat and I felt exhausted!

Rule #1: if there is one thing I know is that you cannot spot train when it comes to releasing weight! Sure you can get great muscles by spot training, but fat has a mind of its own.  I have always known this, but I figured with all the extra working out, the belly fat would be affected and want to leave!

Going into the third phase of P90X I thought it might be that I wasn't eating enough protein, but there was no way I was eating any more eggs and meat to cover that!

Rule#2: People do not need a ton of protein in their diet to get results. In fact too much protein can lead to unwelcoming effects on the body! The recommended protein intake should be no more than 5% of caloric intake. Many people eat 5 times the amount or more than their body needs! The average person does not need anymore protein than the ultra athlete. The difference is the athlete needs more CALORIES! Good calories obviously :)

In my third phase of P90X (there are 3 phases) everyone in the household started getting sick one after the other, including me, (despite my healthy eating, and supplementation) so this didn't help with my motivation to workout. In fact I was completely drained!

As well as listening to the Healthy Edge audios on the Metabolism Makeover and Emotional Eating I started re-reading a book by Dr. Libby Weaver called Accidentally Overweight; Solve Your Weight Loss Puzzle. It is an amazingly easy read. The entire book is based on the function of the liver and how everything is connected.

The thing that hit me most was the section on Cortisol. This is the long term stress-hormone known as the fight or flight reactor. Basically, it is triggered greatly when your body feels like it is being threatened. It would be common in situations of famine, flood, or war. However, in our part of the world, the kinds of stresses which are more common are; financial, relational (spouse, kids, friends), work, sleep deprivation, etc., and it is rare that we react the same way as someone fighting for their life!

Cortisol is a hormone that is wonderful when it is released at the right amounts at the right times of the day. Your cortisol levels start to rise at 2 am being at a sufficient level by 6am to bounce you out of bed.  Then by 6pm the levels start dropping off so that by 10pm the cortisol is at its lowest levels so you can sleep again.

When our body produces cortisol due to a stressful situation and we do not expend our energy appropriately time and time again then after a period of time cortisol basically works with other hormones and lets our body know that it needs to hold onto FAT! YES FAT! This stress is taken as if we are going through a famine and there is not enough to eat. Now we know there is plenty to eat EVERYWHERE in our society, but this is how the body reacts.

How many women out there do you know who look in great shape, workout regularly, eat healthy, and yet they still have noticeable “belly fat”? Hello!!!! Who is the person who carries the weight of the world on their shoulders and still does everything else to keep others happy? Who is ‘usually’ the one who is up in the middle of the night with the sick kids or the sleepless kids? Who hates to ask for help because that would mean she is not keeping up? Who? Well that would be me of course and probably a ton of other people in this world called Mom :)

By adding sleep stress to the equation it is only messing with nature. Springing out of bed at ungodly hours of the night has really changed my hormonal pattern, not to mention how my liver functions! My heart beat is so rapid when I am jolted that it takes me longer to get back to sleep. The adrenalin starts running, but I need to stop so I can catch the rest of my zees (precursor to fat storage). And then if I am awakened anytime after 3 am forget about going back to sleep! My Cortisol levels are on the rise and rarely let me get back to sleep :( Often I even wake up sweating, which is an indicator that my liver is overloaded. Then add mom duties, teaching Zumba® fitness classes and doing insane workouts- sometimes during the hours when I should just go to bed, I am adding more stress to my already stressed body! Yes I need to exercise, but my body also needs to be well rested to actually get the benefits of it. (Another post)

My cortisol levels are so crazy that for my ONLY TWO NIGHTS last week when all of my kids slept through the night guess who still got up at 12:45 am and 4:30 am? Talk about messed up!

I recently had the pleasure of listening to Dr. Ladd McNamara’s webinar on Sleep, Stress, and Supplementation. It had confirmed so many things and helped me to understand the importance of the sleep cycle so much better. To put it lightly, there are many great things that come from sleep and if you miss out on the important parts the body just cannot function properly. Thankfully, I am taking the proper supplementation so it gives me the extra boost my body needs.

Over the past 2 months I have been taking more time to bring myself back to a better place. I cannot always get it right, but I am making more of an effort to put my body first so I can be around that much longer in life and to be a better me all around.

Some things that have helped me along the way are:
• More deep breathing exercises- counting to 8 or 10 as I inhale all the air into my belly then slowly releasing it for 8 or 10 counts These exercises have helped me tremendously to fall back to sleep in the wee hours of the morning
• Being even more aware of what foods I eat and at what time ( another post)
• Reading fun books! Honestly my husband has definitely benefitted from this too!
• Taking more ME time (whether 5 minutes or a whole day)
• Making more girl time! Friends are so important. New ones and old ones :)
• Practice being patient and realize that I am NOT in CONTROL of EVERYTHING that happens in my household or outside or my entire life! (This is a big one!)
• Less time on the computer, especially before bed
• Lights out by 10pm at the latest, usually it is 9pm if possible. Those late night calls come real fast :(
• Listen to my body. If I have a workout scheduled and I am running on 3-5 hours of sleep I might just cut the workout short or completely cut it out and take a nap
• When I wake up with a child in the middle of the night I go back to bed instead of falling asleep in their single, uncomfortable bed *******

Cortisol, because of stress, is just ONE of the reasons that we gain or lose weight depending on each persons make up. We have many hormones which regulate our body, but if you mess with the hormones by adding stress then the hormones will come back and mess with you!

I hope you enjoyed this post. I would love to hear feedback!

Blessings
Lee-Anne

Exodus 33:14
And He said, "My presence shall go with you, and I will give you rest."

January Cutbacks :)

My journey to take time for me and take care of me was a great success. Although, that is not the way it was planned out before Christmas!

I had 4 different classes planned to teach starting the first couple weeks of January. Two Zumbatomic classes at the school, two Zumba fitness classes during the week, one mixed Zumbatomic/Yoga class with a friend, and a Healthy Edge class!!! Doesn’t sound very relaxing does it?

When I started realizing during the Christmas holidays the craziness that I was about to create I literally started to panic! How in the world was I creating a sane place for me and my family?

During the second week of January, once most of my kids were back in school I reanalyzed my situation and got to work at simplifying :) The wonderful thing was that I know someone out there was listening to my plea of simplicity because things really started to fall into place quickly!

The first was when I simply came out and told two of my partners that I was maxed out and I needed time to recuperate. Sandra Michaud and I were to open a class to parents and their children for dance and yoga, Tuesday mornings at a studio 25 minutes from here. We hadn’t had the response we needed so we were able to put it on the shelf for another time. It will happen, because I think we make a great team, but it will be when the time is right!

I had contacted my Healthy Edge partner during the same week, first through email and then a call. I knew as soon as I started speaking to her that she was just as overwhelmed as I was! Diane is a pharmacist and had been sick for most of the holidays. She was not ready to get to classes just yet either! Again, the class will happen when we are both ready!

My next class to be changed was at the school. I was relieved to hear that they didn’t want me to start teaching the Zumbatomic classes until after the March break so that it could be a 12 week continuous class.  Whew!

I was still trying to work out a lunchtime Zumba fitness class with the Board of Education. This was a class that I was personally contacted for so I felt even more "obliged" to make it work. Problem was, for two weeks after the holidays I almost always had a sick kid at home!

After trying to schedule time to go and see the organizer, and not being very successful, she called me to ask if I was still interested. She had found a name at the local gym offering classes and was wondering if I would mind if she called the instructor. Oddly enough, I was thinking of suggesting the same thing!!! I was thrilled and relieved all at once! My schedule had been toned down immensely for January and February with barely any effort at all! And I gave someone else a teaching opportunity!

Call it what you want, but I know this time was handed to me because I asked for it. I could have busted my butt to continue other classes, but I am glad I didn't! The people who were working with me were as much in need of a break as I was and it worked out for everyone! Have you ever just kept on doing the same thing like a hamster in a wheel and been so absolutely exhausted that you weren't really moving ahead? Usually what would happen in that case is meltdown city! Been there done that!

In my future blogs I will be talking more about what I have learned so far along this journey. How sleep and weight loss go hand in hand. How stress and weight gain also go hand in hand. How detoxing the liver is just as important as letting the mind escape from reality every once in while.

I am loving my journey. It has given me the extra time to think about the future and how I am going to make my dreams happen! I am so grateful to have this time opportunity to think about myself a little more and start to get things back on track :)

Blessings
Lee-Anne


Matthew 6:33 (NIV)
But seek first his kingdom and his righteousness, and all these things will be given to you as well.

Healthy Me

The New Year has begun and hence everyone asks "What is your New Year's resolution?"

Most people are so stuffed from the holidays that they immediately say I am going to join a gym, or work out more, or something along the lines of getting healthier. Most people go hard core for about 2 weeks, decide it is too difficult, or not fun enough, or just plain hate the change so they go back to doing exactly whatever they were doing before.

This year I am going to aim at simplifying my life. Of course I want to be healthier, but I also know that all the clutter and over exercising and crazy sleep patterns have been putting a big damper on my "healthier lifestyle".

I have two great companies, of which I am a part of, who I will be getting advice from for the next three months. Not to mention many fabulous accountability partners!

Starting Jan. 7th 2013, for 12 weeks I will be connected with USANA peeps during the RESET challenge.
On this same day The Healthy Edge team will be starting the 28 day Metabolism Makeover. This program  suggests a 5 day jumpstart that I will already be doing during the RESET challenge.

Yes, in the back of mind I really want to get rid of the belly fat! However, in the front of my mind, I know that I need accountability to keep me on track and to give me pointers on things that I may have missed! It obviously isn't just about the belly fat, it is about the entire lifestyle. I am missing pieces to the puzzle of my healthy life and that is what I am searching for.

I am a Healthy Edge Coach. I am a USANA Associate. I am a Zumba instructor. I am a P90X grad!  I am a mom with three kids. I am a wife. I am a friend. I am on the PTA. I wear many hats. Right now I would like to be me :) I want to start fresh with a beginners mindset and learn from people who are ready to give me support so I can help others even more along their own journeys!

If you would like to join me you can contact me at lee_annec@hotmail.com and I can help to get you started  ASAP on your own personal journey!

Blessings and Happy Health!
Lee-Anne


1 Corinthians 6:19-20 ESV / 
Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.

Happy New Year!

God had a plan to slow things down for us. Yesterday morning at 3am both Mason and Logan woke up puking! Needless to say we spent most of the day in our pj's and the boys vegged while sipping on water :(

Thankfully, since everyone was here to help out, I got to catch up on some sleep from 8am until 12:30pm! I never get to sleep like that! Usually, I have so many other things going on, and nobody else to look after the sick kids if they are sick, that I just go about my day running on minimal sleep and hope to catch up the next night!

By the evening everyone was feeling okay so Martin and I were able to get out of the house and ring in the New Year with my BFF, Julie Boyer,  her hubby Dan, and cute little daughter Celine. We hadn't been together for New Year's since 2004!

We also enjoyed the company of my good friend Leanne and her new baby, Ryland, and her Step daughter Kaya. We also had the opportunity to spend time with new friends Sonia and Chris. It was a nice simple evening celebrated with awesome people and yummy food!

So because of the sick bodies yesterday, we chose to cancel our big family dinner which was supposed to be today. On the up side it gives us with another relaxing day with Grandma Jojo and Grandpa Gord :) We are going to attempt skating and playing in the snow. The fresh air will be a blessings to everyone!

Stay tuned for more posts about my simple Life in the Sticks. I have a feeling 2013 is going to be a great year and I will be journalling about all that is happening!!

Blessings
Lee-Anne


Jeremiah 29:11"For I know the plans I have for you," says the LORD. "They are plans for good and not for disaster, to give you a future and a hope. (NLT)