Whole Body Forte Fitness

Exercising for mommy

2011-02-08T05:24:00.000-08:00

I have two amazing daughters, Cecelia and Sienna. I have been blessed with my mother's physique, petite. Even as a small woman, my body needs regular maintenance

. I have not been to the gym regularly in about 6 months. Everything in me wants to return but my fiancee has been in school during each night for the last year and a half, so it has been challenging. My body is craving it each day while I lose each ounce of muscle mass. I am a whopping 110 lbs, yes thats right, underweight. Now I cannot use the excuse of breastfeeding because I have weaned my little one finally. I have decided to share a few tricks that I have used over the last few months to stay semi active in my quest to a beautifully maintained body, as a mom.

Sticking with the 3Method, Mind, Movement and Muscle; I needed to program my thinking to motivate myself to care enough to act! Feeling bad about myself was not enough. Spite often works but I am a firm believer that negative feelings waste away our spiritual being, having a sour effect on us in the long run. That only leaves empowerment, if only the pharmacy sold bottles of it, we'd be off and running. So, one morning after having breakfast, i was getting dressed and I switched the radio on, some song came drifting through the speakers, pummling through my subconscious and switching the light on, I think it was "Pop Champaign" and I started to dance a little, then a lot. I don't care who you are, what you look like, when you start to dance, catch a glimpse of yourself in the mirror, you will catch yourself smiling(or crying) but if your anything like me; I feel so dam sexy when i dance, even if it is to Barney at music time!:)

Our bodies are temples and it is exhilarating to give them exactly what they want, to move to be free! After the initial high of dancing for a few, I went down the LIST-we all have one, eww, my legs are so short, my butt has melted into my thighs, where are those milk filled boobs, why am i left with these little flaps with lines on them?!After that ended I was left only with enpowerment!

I would do what was best for my body, regardless of what I had going on in my life. I love who I am and I did not want to drown in sorrow and pity. I had accomplished the first M of the 3Method, I got my mind right!

Next I had to get moving! Movement! The key to inaction, that that paralyzes us! I decided that i would keep moving;

1. Instead of complaining to myself in the middle of the night running relays between toddler bed and my bed to get water, rub backs and rock baby, I would welcome the task on my tippy toes, giving my calves a little burn.

2. First thing in the morning, after immediate snack and curious george, I would sit on my bedroom floor, thank god for my sleep and do 20 squats in front of the mirror, allow my girls to join in on the fun.

3. Be sure to get girls out for our snowy adventure across the street at the park filled with 4 feet of snow. The girls walked on the beaten path as I beat my own. Oh i could feel my butt perking up already!

4. Remind myself that every meal needs preparation, no meals on the fly. I would also remind myself that although numerous snacks throughout the day are better for me, food raises the acidity level in our teeth so it is important to brush and choose healthy foods, carrots(dip), wholefoods chips, guacamole, olives, pickles, penutbutter, fruit, spinach salads and so on...

5. Involve kids in a yoga class on the kids channel, yoga is amazing for toning and sanity.

6. Allow myself a 20 minute power nap but no more, or the guilt sets in and I am scrambling later to get things done, plus that is my precious me time!

7. During girls naps, turn on some upbeat music, do some simple cardio, jumping jacks, squats, lunges, crunches, then finish with a great Pilates workout, avail on fitness channel or of the internet, they really do work and they are free!

8.Before dinner or anytime you take your shower, some days I don't:) but before you do, do as many push ups as you can without straining and the next day do one more.

9. After dinner, for a mental pick me up, pop in sing it from WII and sing along to one of the songs on the game, if your shy, keep doing it, everyone has a voice and I believe when we let it out, it is the act of emptying all of the impurities from our spirit and inhaling the power and spirit from the air!

10. Try to go somewhere on your own(or together), walking, even if it is around the block. Walking is excellent, we all know that but more importantly, it signifies the end of the day and another goal accomplished. We all need defining moments, make this one yours before bed.Your muscles may thank you at first by aching but they'll get used to it and before you know it, they'll be showing off.

Tips: Do not strain to do all of these things in one day, work up to it. The best thing about the 3Method is it's flexibility. If you need structure, follow it but feel free to tweak it however you wish. After all it is all about you!

I have begun this process again. The hardest thing I find myself battling is my guilt for not being a good enough, woman, mother, wife, yogi, person, dancer, gymnast, volunteer, soul. My partner Erik always said to me when i was angry, are you wasting your time again? What is that anger/guilt going to do for you?Are you getting something done by doing it? The answer is NO. I use this as a reminder. I am a work in progress and I will embrace the process because someday all we'll have is memories..

The Importance of any exercise; article.

2010-08-16T07:21:00.000-07:00

Apart from making you mentally fresh and emotionally strong, it also has many benefits regarding your health. It is quite helpful in minimizing the ratio of heart problems, diabetes and obesity. It also enhances the levels of blood pressure, prevents osteoporosis, provide balance to your body while climbing stairs or walking. Lastly, the one thing, which every woman in the world wants to maintain, is her beauty. Exercising regularly will bring glow and freshness at your face. The cause of this radiant complexion is the inner freshness that you are experiencing.

Read more here on making a plan to exercise.

Use your pity to motivate you!

2010-05-30T20:25:00.000-07:00

My family and I were searching for parking along the strip at the ocean this afternoon as I mentioned how many amazing women there were at the beaches.

Being who I am I can say that aloud with confidence, pretending that I wouldn't mind if my boyfriend said, yeah there are( which he did not). Inside I am feeling so delicate and un-pretty in comparison to these other beauties that I forget that I usually love who I am and admire how I look most days.

This is where I remember to use the pity that I believe all women cast upon themselves, as a huge wave of motivation to do better, to feel better and to stick to that goal we have!

This is an absolutely amazing bathing suit I came across. It runs around $130 and i am usually buying Dora suits for my daughters and TJMAXX for myself but thats not the point...

I can use this hot chick's bod in this beautiful suit to motivate me to work a little harder at the gym this next month, actually lets not jump the gun:Just for this week, i will work a little harder on my abs at the gym.

A little at a time is a great goal:it seems possible and that is the first step to completing a goal,believing that you can do it!

AND YOU CAN,

YOU CAN DO ANYTHING THAT YOU WANT TO DO!

That

Brittany's Got it!

2010-03-08T19:07:00.000-08:00

Britney Spears
Britney put on weight during her pregnancy, but soon after the birth, Britney cut out all the Southern fried food that she was brought up on and instead ate meals full of vegetables and low calorie leafy greens.
The best exercise tip that Britney can give us though, is dancing. Britney's body transforms every time she goes on tour, as her energetic dance routines bounce her back into shape.

She is absolutely correct! Dancing burns calories like maddd and rocks your muscles into model like condition!

A letter to my spirit

2009-11-14T11:41:00.000-08:00

Christmas music has always brightened my spirit. As a child, my sister , brother and I joined our small cluster of neighbors at the garden lady’s house; which happened to be painted pink, and practiced Christmas carols to the tune of the piano and sometimes the saxophone. We pranced around the neighborhood and beyond ,smiling and snapping to the happy melodies before finishing the evening with caramel popcorn and hot chocolate.
My grandmother made sure to let us know at what cost she had bartered our ski passes for the year. We appeared on the slope but twice a year. I spent most of my time in the ski lodge checking out hot boys near the enchanted fireplace and the plush square cushions that made up an enormous square seating area. The times I did hit the slope I was overly concerned with how my hair looked scrunched up in the wool hat with a pom pom on the top that meme forced me to wear. I have always lived watching myself live and watching others watch me live.
Everything has been a performance, even when I write. I think to myself, will someone understand that? Do I need to tell the whole story . I write as if someone is reading over my shoulder. I want someone to say someday,” What a beautiful mind she had.” As of today it is only a curse to me, a burden. The only time I feel authentic is when I am loving, deeply.
I love my girls, my sister, Bobby, all of my family and others, some that are not here I do love still. I want to bask in the growth of my girls and my spirit, my love. I am comforted when I feel a barrier lifted, a resentment squashed, a truth revealed. Its exciting to learn.I want my girls to have warm lives. I want them to go caroling.
I want them to share my love. I am realistic in the sense that I accept that they will feel some pain. I want them to learn from their pain and more importantly I want them to pass on the cure to their sores. I wish for them to be sympathetic and driven. I hope they have strength but not so much that they push the ones who try to share burdens for them. We all need someone to care for us. My sister said to me” Everyone needs someone Nor”.
The most amazing lessons that I have learned follow extreme pain in some fashion. Human nature is wanting; also wanting connection; or to feel connected at least. If only people could delight in their thoughts as some of us do, dreams ; connection would come. Self reflection is important. My trouble is in the extreme. I watch everything, judging and guessing what will come next. I do not live in the now until I am loving. Then everything stops. I see. I love, and then the time is spattered with judgments.
I complained once that it was one thing after another in my days, the car, the kids, boyfriend, drugs, family. Someone said to me quite simply; “That is what life is.”Now, I had heard the phrase,”that’s life” before but this was different. This meant that this ongoing series of events and thoughts, emotions and people IS what happens. This smashed my ongoing theory that as soon as this or that happens, I will be able to live and happily at that.
It dawned on me that If I were to get any satisfaction out of this life ,I would have to start implementing thoughtfulness, sharing, selfless actions: all of the traits I am teaching my 2 year old. I would have to stop wasting time and start reaching for the very things that I feared. If I could find a way to love more frequently, my problem of inadequacy may fall away. I could try to make my dreams come true.
I plan to dance with my sister at Thanksgiving. I will send my thank-you notes today and I will give away something I like. Tomorrow I will give my day to my girls and give Bobby a loveletter.
I will do great things in this lifetime. I will be good to myself and to others. Thanks Mom, I will think good thoughts.

Exercise Ball Workouts

2009-10-30T07:40:00.000-07:00

The exercise balls of the workout world have become very popular. I have never been a fan.I did a workout the other day using one of the large blue balls and found it to be extremely affective. I did mainly crunches and cross crunches which really worked my obliques. I was doing leg lifts in the photo.

These girls did a great job. Watch their video: http://www.youtube.com/watch?v=HVNrngvYuhc.

ॐ Free Fitness workshop at Together in Motion

2009-10-06T08:58:00.002-07:00

Whole Body Forte invites you to ...

Join us at Together in Motion for a three week workshop for a sneak peak into the Whole Body Forte Program.
This event will be a combination course including workouts designed to stimulate and satisfy everybody! Event includes dance routines: yoga postures: breathing and hardcore working out. Come alone or with your girlfriends for a night of fun.

45 minute session
November 5
This event is free! Wear comfortable clothing.
Call Together in Motion for more details. (781) 643-1377 or email info@togetherinmotion.com

My 10 things.

2009-09-15T12:41:00.001-07:00

One of my favorite quotes is "Be the change that you wan't to see in the world." Gandi
If there were a sign above my bed, it would read,

1. It's a big day today. Every day is a big day.
2. Be grateful that you woke up this morning.
3. Eat well tody, your body deserves it.
4. Be good to those that you encounter,it may be your only chance with some of them.
5.Remember what means the most to you:Not so much what makes you smile but what makes your heart shine.
6. Everything is a test.
7. Every day is a step.
8. Everyone is a teacher.
9. Review your day,it will help you remember not to make the same mistakes tomorrow.
10. You don't have to be perfect, just willing.

Mantis

2009-09-08T16:36:00.000-07:00

The most beautiful thing about this stretching posture is that you must focus on your breath in order to hold your form,so your focus is on that alone.Your toes reach to the heavens and your hands are grounded, ready to make things happen.

Ballet Mommy

2009-08-27T06:18:00.000-07:00

Workout from Mom Baby Class 8/13

2009-08-18T10:04:00.000-07:00

Whole Body Forte Mom and Baby Session #1

Introduction /Meditation
Warm-up/Stretching: Stretching should be done after your muscles have warmed up to prevent injury. It should usually be a brisk walk but we will start with a little bicycling. Stretching improves flexibility and performance in the body. We will begin with a warming exercise and then move on to our Whole Body Forte variation stretches. Feel free to repeat these stretches during our closing, when your muscles are more awake.

1. Warm Up: We are going to lie on our backs, next to baby with feet in the air and just pedal as we would on a bike. You may count while you pedal. Let’s say 30 x.

2. Stretch: Now we are a bit warmed up. Let’s stretch! Stretching should not hurt.

A. Baby Belly Tuck:2x
1. Stand erect, feet, shoulder width apart. Arms up, then we are moving them down in front of our face, arching our back forward and tucking in our bellies while tensing the muscles. Hold and release.
we will repeat that two more times.
(This stretches your upper body (back, traps).

B. Squat Combo:2x
1.. Get into a comfortable semi squat position and bring your right arm across your chest gently pushing on it with your left arm. Alternate sides and repeat again.

C. Pregnant Lady:
1. Stand,step forward with right leg, knees bent, heels on floor. Move both arms back and place both hands on sides of buttocks. Now we are going to push our belly out, pinching our elbows towards each other and looking up. Alternate sides.(works calves)

D. Whole Body:
Sit. Feet together. Toes pulled back, pointing up. Arms up and we will swoop down towards our toes then to the left, back and around, landing again at our feet. Now we will go right, back, around and land again at our feet. Slowly…Now with our hands by our side we will let our neck hang gently, releasing all muscles. Most of the tension in the body begins in the neck. So we will roll the neck to the left and all around, then to the right two times.

Get up shake it off! Give baby kisses. Adjust toys.

3.Wild Body Workout:

A. All Fours Kick:
Get down on all fours facing baby.Hands clasped at elbows.Butt in the air and we will start with back kicks up with the right leg.We will do 5 on each leg.Take your time, don’t power kick, just lifting your leg in this way will help shape your butt. Alternate sides.

B. Plank Position:
Now clasp hands and feet back.1, 2,3, hold. Lower body to floor.1,2,3, hold then down to floor and again 1,2,3,hold and down to floor.

C. Push ups:
or variations chin to floor, butt down

D. Row boat:
Feel free to do variation of this pose if it seems to be too much. Bend knees up, Lift feet of the floor, point toes. We are going to pick up imaginary paddles and pull back to row. As we pull, we extend our feet forward. The variation is to put your arms back and do the same. We will do 10 of these.

E. Bump Ups:
Laying down, feet up, we will bump our bottoms off the floor and upwards,tightening our bellies. We will do 15 of these.

F. Boxing abs:
Boxing stance.One foot ahead, knees bent.Tummy muscles tightened.Fists up near chin.Right and left crosses.Pivot your hips and keep your tummy tight. 30x don’t worry if they get sloppy.

G.Spinning Jacks:
Jumping jacks spinning in a circle. 30x

H. Mamma Squat Thrusts:
Hands down in front of us shoulder length apart.Feet back, hop forward then back.We will do 10 of these, each time feet reach our hands it counts as one.

That’s it for the workout! Check your babies..Happy?
This can be done a few times a week!

4. Story and stretching to end the session

MEDITATION BABY FACE

2009-08-13T12:11:00.000-07:00

I wrote this meditation for Sienna Pearl.It was used in Whole Body Forte's first Mom and Baby class. Do this meditation with baby.

Meditation Baby Face
Hold your baby on your lap, loosely.
Close your eyes. Take two deep breaths, inhaling then exhaling through the nostrils.
Now try to regulate your breath to it’s regular rate and become less concerned with it
Notice the heat from your baby on your lap, this is energy that you both now share.
Listen to the baby’s sounds. It is never silent.
Try to hear only your baby, her breathing, cooing, or cries.
Feel your baby’s heart beat and wiggles.
Switch your attention now to the muscles that you are using.
What muscles are helping you to sit up. Focus on them. Thank them.
Feel the muscles you use to hold your baby with.
Notice your hands. Move your fingers.
Feel your breath in your lungs.
Fill your belly with breath.
Imagine that breath coming in your nostrils, filling your belly then exhaling it into your baby.
You are sharing breath.
Smile.
You gave your baby his first breath.
Focus on your baby again. Listen to him.
Try to picture their face.
their little gums or teeth.
Remember seeing them for the first time.
Feel where in your body this emotion exists.
This place deep within you is where your breath comes from too.
This place is unharmed, unconditioned, untouched.
Tap into that power, energy.
Fill up with it and let it delight you.
Carry this awareness through your day.
Inhale this positive energy,
Exhale all of the negative….Bring your awareness back to class.

Not Eating is not Winning!

2009-08-06T07:03:00.000-07:00

According to the author of Core Performance,
When you do not eat, your body feeds of your lean muscle leaving you what some call

SKINNY FAT!

That is a body with no volume .
It is vital to eat a healthy diet.

1. Plan meals ahead of time so you are not just grabbing and going.
2. Dom not rely on caffeine to get you going, water does better things for your body.
3. Eat lots of small healthy meals.

I keep apples and waters in my trunk.Lean cuisines have little sodium and i snack all day.

Whole Body for Mom and Baby Class 1

2009-07-21T18:13:00.000-07:00

Come enjoy a workout with your tot by your side.This class is designed for the mother who has no time for the gym or does not feel comfortable leaving their child yet.The atmosphere is motherly and comfortable.You belong in this class regardless of fitness level.

We will tighten up the misused and abused muscles from childbirth and childrearing. This class meets at Together in Motion studio on Thursdays from 1:30 p.m. till 2:30 p.m. Bring toys for your tot to play with and drink plenty of water.

The class is $13 or $55 for a 5 class card.Class begins on August 13th at 1:30 p.m. and is designed for kids under 1 yr. There will be no class 9/3.

This class is drop-in but registration is preferred.For more information email nora@not-me.org or info@togetherinmotion.com

Website Coming soon!

2009-07-21T08:20:00.000-07:00

Please check back for my new website and pricing information!Do you need a trainer or motivation to whip your physique into goddess material!For now, follow my blog and find me on facebook at facebook.com/nora.tague

Nora's ABSolute Results

2009-07-17T12:30:00.000-07:00

There is a group of three exercises that i do in order to keep my abs in shape! I start with the Cobra to stretch and tone the abdominal region. 10 x http://www.acefitness.org/exerciselibrary/16/cobra

I do variations of crunches and do sets of 50 between 3 30 second breaks. 150 crunches http://www.acefitness.org/exerciselibrary/52/bent-knee-sit-up-crunches

Next, The Plank with variationshttp://www.acefitness.org/exerciselibrary/32/front-plank 10 x

For more of my workout routines see this blog weekly!