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Month: June 2017

Father’s Day – An Open Letter to my Husband

Dear Husband,

This Father’s day I wanted to take a second to acknowledge you. And I’m not talking about the “acknowledgement” you usually get, like when I lecture you about screen time. 😉

I want to make sure you know how important you truly are to this family. Because despite how much I’d like to think I run this show, you are the other half to this puzzle of parenting insanity.

And you have been stepping up to the plate every opportunity you’ve had.

From the second we found out we were expecting our first little bundle of chaos, you were right there with me reading name books and taking ridiculous guess the gender quizzes.

And you were there a mere few days later when I was diagnosed with hyperemisis, and it was constant IVs and tears. You were parenting and caring for our son before he was even born, while holding my hand every step of the way.

When he was born, you were the one following him around the hospital for all the different newborn checks while I was stuck in bed.

The love and support didn’t end when we got home either. From changing diapers to reading the boys books before they even knew what a book was, you were there pouring your all into this family.

You are also the type of man who will work before sunrise to sun down, just to make sure our family will be safe and secure. (And that work ethic is already being passed down to the boys)

And the type of father you are is helping shape three future men. Men who will actually respect women, care for others unconditionally and stand up for what’s right.

All because they are constantly watching and learning from their hero.

Their dad.

Happy Father’s Day. And thank you for being you.

Love,

Your wife

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Diastasis Recti – Finding True Inner Strength Part Two

If you haven’t read my first two previous posts, click here for my post on what Diastasis Recti is in the first place! And click here for the first part of my Diastasis Recti journey and Tummy Team review.

All caught up? Great! I’m just going to dive right into it!

Week 2 on The Core Foundations Program

One of the things we are working on this week is reconnecting emotionally to our core. At first I thought this part wouldn’t affect me. I was wrong. Kelly encourages you to do an abdominal massage (show in videos) and she warns that it can bring up some emotions since we women are so good at pushing through them. It hit me all of the sudden when I was sitting in the car. I laid my hands in my lap and brushed my stomach in the process. And I just started bawling. For years I’ve tried to avoid my stomach, my “trouble area”. Through three pregnancies and dealing with a postpartum body for yet another time, I had no idea the amount of shame I had subconsciously attached to my own body. It hit me especially hard because I try so hard to promote positive self body image.

This turned out to be extremely healing and therapeutic. It may seem silly, but learning to stop avoiding your core is a critical step in the recovery process. It was a huge improvement for myself, finally beginning the type of self awareness and ultimately acceptance I’ve been craving for many years.

Another thing I wanted to add about this week is Kelly is SO good at describing visuals for the exercises and moves which really helps me execute things so much more accurately!

Week 3 on The Core Foundations Program

All I can say for this week is thank goodness for the structure of these videos! My husband has been working major over time and it’s been chaos over here. Thanks to how broken up the videos are, I’ve actually been able to continue the program.

This is the week we begin the slow process of weaning from the abdominal splint. As strange as it sounds, I’m not excited about this part. My splint has helped me tremendously, and I’m a little afraid to start the journey of no longer using it! Kelly addresses this in her video, and that combined with the pace of the weaning makes me feel a bit better about the process.

As for what we are learning; I’m still feeling a little bit stronger each day. Even if just for a few seconds, I’ve been improving on the length of time I’m able to do the rehabilitation moves. I’ve also been integrating the “everyday” moves much more smoothly than I anticipated. I’m finally holding my newborn in a way that doesn’t kill my back! My energy levels have been improving as well, which I attribute to my overall strength increases leading to more pain-free walking session.

Week 4 on The Core Foundations Program

This week we are doing some pelvic floor work. (can I get a hallelujah?!) I’ve known I needed help in this area, but didn’t really know how to go about getting it. Kelly as usual, has a way of describing things that just make them click. I’m so grateful to have more information about my body, and I’m finally starting to understand how to strengthen this area as well.

I’m actually starting to lose a little bit of weight, and my splint is starting to feel a little loose! Which is timing very conviently with weaning from the splint. Now I’m just fighting the urge to order the next size down 😉

I’m also learning some pretty amazing core stretches , something I’ve been wondering how to do safely and effectively for my stomach! Every day I’m starting to feel more and more like “my old self”.

I’m very happy with my results, and it’s only half way through the program. I look forward to seeing how far my progress will be once I’ve finished the entire course. The course goes through 8 weeks, and I’ll be making another post with a final update/review on the next few weeks, and an overall assessment.

Let me know in the comments if you have any other questions about my experience during the program!

Thank you for reading, I hope to be providing some good insight for you!

As always, have a wonderful day <3

~Ashley

*I’ve already written about this in my previous posts, but I was gifted the Core Foundations Program from The Tummy Team. I accepted for the opportunity to provide my readers with an honest review of the program. My hope is to help you make a better, more educated decision on if you want to take the program. I don’t receive any ‘kick back’ from purchases, other than hopefully connecting my readers to some professional resources 🙂 *

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Healthy Chocolate Chia Seed Dessert

I don’t know about you, but it feels whenever I start doing really well eating healthy, I suddenly NEED sweets. I mean really intense sweet tooth. Like the entire world’s fate depends on how quickly I can find and inhale cheesecake. (Spoiler alert: you all are going to be just fine)

But if you are with me and would like a sweet option that doesn’t undo the day, this one is for you!

Below is the recipe for this scrumptious delight.

Healthy Chocolate Chia Seed Dessert

You will need:

Plain Greek yogurt

Chia Seeds

These are the chia seeds I personally use. These are affiliated links, meaning if you purchase from these links, it helps me keep this site and all of it’s info free 🙂

Chia Seeds!

86% Dark Chocolate

Vanilla Extract

Walnuts (optional)

Honey (optional)

First take 1-2 cups of plain Greek yogurt, and about 4 spoonful’s of Chia seeds and mix together. Leave (covered) in refrigerator over night so you don’t end up with crunchy yogurt 🙂

The next day before eating add a capful of vanilla extract and mix into yogurt. Now you can eat just like this and it’s pretty tasty. However if you want to go all out, you can top with walnuts, honey and dark chocolate. You can either just chop up the chocolate bar or use a vegetable peeler to make mini “curls”. Drizzle with a little honey and you have a pretty satisfying bowl.

*Tip. Add Strawberries and almonds for extra fiber, protein and vitamin c.

Leave in the comments pictures of your own creations!

I hope this dessert treats you well, and as always have a wonderful day <3

~Ashley

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Introducing the Newest Building Healthy Legacies Member

Introducing … baby bee number three!

Baby Bee was born weighing 10.5lbs. So expect some feel good postpartum pics coming your way 😉

He is such a little sweetheart! And baby makes three. Three boys that is! God knew I was already exaughsted, and gave me the only newborn I’ve meet that actually sleeps at night! Something I thought was only a myth because my 2 year old just started doing that 😉

I love being a mom of three! And I had honestly forgotten how adorable newborns were. So for any moms of two out there thinking of taking the leap to three, I have to say it’s worth it. I’m a lot busier than before, but things are running a lot smoother than I anticipated as well.

And here is one more because I just can’t get enough of him 🙂

Thanks for meeting my newest addition! Let me know if the comments if you are a new mama and if there are any topics that could help you in your new journey of motherhood. I’ve overcome a lot in my last five years of being a mom and would love to be a source of support!

As always I hope you have a beautiful day!

~Ashley

 

 

 

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Take the Healthier Summer Pledge!

I created Building Healthy Legacies with one main hope in mind; to help families in their journey to genuine overall health.

One thing that is constantly on my heart is childhood obesity. With all of the things in life that are out of our control, I feel so strongly about giving this generation the tools they need to face the things that are within our control. Preventable diseases being at the top of that list.

When I found out summer was a time children were actually at their unhealthiest, it broke my heart.

And I know I’m not alone.

So I decided to start up a summer series. When every small change adds up, every bit of support and encouragement counts.

Then it hit me. What we truly need is to become united. Right now. As parents, teachers, caregivers, grandparents, educators. All of you who care so deeply about this generation of children. We need to come together and commit right now to the betterment of their future.

And while committing to small summer successes might not seem like much, if we all start working at making ourselves simply more aware, and supporting each other in the process, it will definitely lead to big change.

*Insert visual of myself getting off soap box 😉

I would love it if you would take my Healthier Summer Pledge.

What exactly is it I’m pledging to?

Taking the pledge simply means this, you are saying yes to a more health conscious, intentional behavior driven summer.

My suggestions are; limit screen time, improved nutrition of snacks, and making time for movement during the day. This will look different for everyone and it’s supposed to 🙂

How do I take the pledge?

Taking the pledge is simple! Send me an E-mail at buildinghealthylegacies@gmail.com, titled Healthier Summer Pledge. In the body of the e-mail you can say “I’m in!” or whatever you feel like writing. I’m a talker, so I would love to hear your story if you feel so inclined 🙂

What happens after I take the pledge?

After you take the Healthier Summer Pledge, I would love to help you achieve your summer goals. I’ll be posting and e-mailing ways to help your summer be as healthy, easy and fun as possible. Always feel free to message or comment with any questions, or suggest topics that you feel would benefit you!

It’s as simple as that. If you don’t feel like you are in a place in your life to take the pledge right now, you can always subscribe to simply get e-mails on post updates!

I look forward to connecting with you, and making this a summer for change.

~Ashley

 

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25 Things to Do with Your Kids This Summer

Rolling around in the freshly cut grass. Drinking water straight from the hose. Running until your legs give out. This is what comes to mind when I picture summer break.

But the reality is that summer break has actually become a time kids gain weight.

According to a new study, thanks to the ever increasing screen time and unhealthy food habits, children are actually less healthy than during the school year.

A quote from an article in The New York Times really hit home for me.

The obesity rates will continue to remain high, Mr. von Hippel said, “until we get serious about reducing screen time and confronting food marketing practices outside of school.”

As a parent, this really makes me realize, no matter how small, I need to focus on making changes to our daily routine. And I know it’s not easy. Parents don’t get summer break from work. We are exaughsted, constantly multi tasking, and pushed to our limits often.

But if we make even just a few small changes, they can add up big time.

Because this is something we can actually have some affect on, I’ll be doing a summer series to help you make the most of your child’s summer. Subscribers make sure to check your inbox (sometimes spam folder!) for more resources heading your way!

First order of business is to focus on the fun! Below I’ve written my list of things to do with your children to help avoid the boredom trap. Although not all of these ideas are “fitness focused” simply keeping your children busy can help with screen time and mindless eating alone!

25 things to do with your kids this summer

1. Run through the sprinklers

2. Go for a bike ride 

3.  Plant something- you might have acres and acres, or you might have a small porch with just enough space for a small pot of herbs. (Like us!) No matter what space you have, gardening is so much fun for kids.

4. Go Berry Picking–  I LOVE strawberry/blueberry picking. And the boys do too. They have their own baskets and they love getting to eat the berries they know they picked all by themselves. Which also leads to a healthy snack as well!

5. Meet your Local Heros– Fire fighters and police officers. There’s a pretty good chance your child is already a fan. Call your local office to see if they are available to meet or tour. Or if they will be doing any events you and your child can attend.

6. Do a 5k as a Family

7. Skip Rocks- a classic and actually fairly relaxing, family activity.

8. Go to the library– again those scorching days need some indoor activities. Take advantage of every story time and reading club your local library has to offer. And don’t forget to check their events, ours sometimes has concerts for Kids too.

9. Go to the carousel

10. Have a backyard campout

11. Indoor Dance Party– unfortunately some days are just too hot to stay outside for long. I personally get sluggish on those days too. The cure all for my family is always music with an impromptu dance party!

12. Go to your Local children’s museum

13. Do “outside painting”-  fill a bucket with water, grab a paintbrush and find some sidewalk!

14. Go to the Farmer’s Market- a fun way to get a conversation going on how food is grown!

15. Go for a Hike

16. Go to the zoo- my personal favorite thing to do 🙂

17. Go to the Park- although obvious,  you can’t beat the natural play your kids will get. Or the price 😉

18. Go to local concerts

19. Go look at the stars-  grab some blankets, snacks, and make a night of it.

20. Have a picnic 

21. Teach your kids how To cook- pick an easy summer friendly recipe, like fruit salad, and make it with your kiddos.

22. Go to a 4th of July parade

23. Go to the mall– grab a bag of quarters and have fun on the quarter rides you usually don’t have time for. Make a day out of it and bring some snacks. 🙂

24. Have a sidewalk chalk party- bring extra to the park and make some other kid’s day too!

25. Go on a nature scavenger hunt 

And there you have it! I hope this list was of some help for you. Let me know in the comments the ways you keep your kids healthy and active during school breaks!

As always have a wonderful day ♡

~Ashley

 

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