Anyway, I'm going to bombard you with information that everyone probably already knows, but at times, fails to do.
from http://multiples.about.com/od/familyissues/tp/healthytips.htm by Pamela Prindle Fierro,
Worried about getting the flu this season? Many families are. With twins -- or more -- there are twice as many pathways for germs to enter a home and wreak havoc. While their first concern is for their children, parents also need to protect their own health. Whether or not your family has received flu shots this season, try these tips for staying healthy and avoiding the flu, colds, and other illnesses.
1. Wash Hands!
Frequent handwashing is a must if you hope to keep germs at bay. Viruses and bacteria can live for hours on surfaces touched by an infected person. Then they are transferred to the next healthy person to come along. Wash your hands vigorously with soap and warm water for 10-15 seconds. Use liquid soap rather than bar soap, and disposable paper towels to dry hands. Avoid overusing anti-bacterial soaps. They sound good in theory, but can actually support bacterial development.
2. Don't Touch
While handwashing is the first line of defense, even clean hands should stay away from eyes, noses and mouths to prevent germs from infecting the body. Avoid touching your face, and teach children to keep their hands below their necks whenever possible. [I'm going to add, Keep things out of your mouth that don't belong there. My kids are horrible about chewing on their finger nails or pencils or toys. My youngest caught Sky chewin on his ring and asked if he was teething again. It's a hard habit to break, but germs will live on just about anything.]
3. Use Hand Sanitizers
Instant hand sanitizers (like Purell or Bath & Body Works' Hand Gel) are widely available. These products use an antiseptic alcohol to destroy 99% of germs. Small containers are easy to carry in purses, pockets or backpacks and you can use them anytime and anywhere because they don't require soap, water or towels to be effective.
4. Bring Your Own
Carry your own sanitized items with you and avoid using public facilities. For example, carry your own pen to use at the grocery checkout or reading material for the waiting room. Pass by the public water fountain and bring your own drinks. Before you use any public item, consider who else might have access to it!
5. Cover Up!
If everyone covered their face when they coughed or sneezed, germs wouldn't stand a chance! Unfortunately, many people just can't make this habit stick, and the germs fly free. Encourage kids to turn their head and cough or sneeze into the crook of their elbow -- rather than the palm of their hand -- to avoid passing germs by touch.
6. Segregate the Sick
Multiples are naturally close, and as much as we like to teach our kids togetherness and sharing, it will have to wait until spring! When a family member is feeling under the weather, keep healthy siblings far away! And, of course, don't send sick kids to school, day care, or activities.
7. Disinfect the House
Use germ-killing cleaning products, like Lysol, bleach or boiling water, to disinfect the house. Wipe down the phone, computer keyboard/mouse, door handles, bathrooms, toys, countertops and other common surfaces. Wash dishes in the hottest possible water and allow to air dry, or use an automatic dishwasher. Microwave sponges and dishcloths for 30 seconds to kill bacteria. Replace toothbruses often, especially after illness.
8. Avoid Contagious Crowds
You can't hibernate the winter away, but whenever possible, avoid situations where contagious people congregate. Unless it's an emergency, stay clear of the waiting room at doctor's offices, or seek out a "well" waiting area. Shop during off peak hours or in off-the-beaten-path stores. Think twice about attending playgroups or activities where sick kids might be allowed to roam.
9. Dont's
Don't smoke. Studies show that smokers have more frequent and severe colds. Secondhand smoke dries out nasal passages and makes people more susceptible to respiratory illnesses. Don't drink alcohol, except in moderation. Heavy drinking dehydrates the body and damages immunity. Most importantly, don't get run down. When you're stressed, tired or undernourished, your body just can't fight off illness.
10. Do's
Get plenty of sleep. Exercise, especially aerobic, increases the body's virus-killing cells. Even better, exercise outside in the fresh air, away from dehydrating indoor heating systems and recirculated, germy air. Eat healthy foods with lots of vitamins, like colorful fruits and vegetables, whole grains and yogurt. Drink fluids; it flushes out your system. Take care of yourself!
from http://www.wellnessjunction.com/athome/selfcare/motivate.htm and deals with some motivation on working out to stay healthy.
Motivation is the key to maintaining a healthy diet and exercising regularly. If you need some help staying motivated, as most of us do, Asimba.com offers the following ten reasons to get you in gear and help you stay there.
1. Quality of Life. There's no guarantee you'll live longer by adopting a fitness lifestyle, but chances are you will live better. It's the ultimate revenge: a full, healthy happier life.
2. Fun. Even if you hated sports as a kid - picked last for the softball team, creamed in dodgeball - remember walking, running, swimming and cycling are different. No one screams at or slams into you, you compete as much as or as little as you want, you're outdoors, and you don't set the pace. It's play - not work.
3. Confidence Booster. By setting an exercise goal — however modest — and progressing toward it, you become more self-assured. As you begin to feel and look fitter and healthier, you gain confidence.
4. Forget Dieting. Working burns lots of calories and raises your metabolism so you consume them at a higher rate than a sedentary person even when you're not exercising. Bottom line: you can control your weight without starving yourself by eating a healthy, balanced diet (including the occasional chocolate sundae.)
5. Stress Relief. Feeling tense? Overwhelmed? Unappreciated? Taking regular exercise breaks, as short as a 30-minute walk at lunch, can refresh and relax you. Use the time to calm yourself, regain perspective on what's important, or even figure out a solution to a problem.
6. Fat-Be-Gone. By working out, you're losing fat and gaining muscle. Regular exercisers often have body fat levels at least 5 percent lower than the average person. You'll probably go down a clothing size or two, because muscle, though heavier than fat, takes up less space.
7. Instant Friends. Everybody tends to loosen up when they're sweaty and out of breath. Participatory sports provide an accessible, non-threatening, casual atmosphere for meeting people. Opportunities abound: fun runs, a swim workout or lesson, a group bike ride or an organized hike. Check out your local gym or community center.
8. A Spring in Your Step. Working out can raise the amount of oxygen your muscles can use by up to 40 percent. That means you have more energy and everyday tasks become easier.
9. Cold-Killer. Aerobic exercise bolsters your immune system. You're better prepared to fight off viruses and other nasty stuff.
10. A Tougher Ticker. Endurance sports such as running, walking, swimming and cycling strengthen your cardiovascular system. Your heart becomes more efficient and less susceptible to disease.
Okay. That all aside. I, thankfully, still haven't caught any of the crud that the kids have gotten. Last night I planned on hitting the gym for a bit, but apparently in the early evening, my body tried to fight something off. I was sitting down and just immediately got hot, wore down and started sweating for no reason. My temp was normal, so I just called it an early night and was out by 9pm.
I got out of bed around 4:20am and got around for the rest of the day feeling just fine. So apparently, my body fought and won whatever tried to get me down.
Hit the gym at 5am as normal and started up on the treadmill.
then we hit the normal machines
Leg press
Chest press
Butterfly
Shoulder Press
and did push ups, jumping jacks and jump squats there.
Then we moved to the cable machine (he made me do walking lunges all the way there...ugg) and did overhead extensions and while in the area performed Arnold Presses (I tell you what, when I lose this belly, I'm gonna have one hell of a V shape), bicep curls, and some resistance band work. After that we hit the hamstring curl machine and then a new exercise....the pull up machine.
I really didn't like pull ups in high school or grade school. I really don't like them now. But the main difference between then and now: Then I was a climbing FOOL and could do the pull ups rather well. Now, I'm about 73lbs heavier and don't climb onto a dang thing.
So thank goodness that this pull up machine is an assist machine. The weight you set the machine at actually SUBTRACTS that amount from your body weight to help you achieve a pull up. Originally, we set the weight at 140lbs (making me essentially weigh 78lbs...lol) and that was WAY to easy. so we upped it to 110 lbs (me = 108). I did get some struggle out of that one and actually completed 12 reps. GO ME!
Now my goal is not only to lose weight, but to also be able to do at least 10 unassisted pull ups. I think it's a worthwhile goal, especially if I wanna do ninja jim stuff in the future...hahaha.
I then did a cool down on an odd bike. It looked like an elliptical machine had married a stationary bike and they had a kid. Anyway, it was a pretty tough cool down, but I survived. We then stretched and and I went home to kick a couple of kids outta bed.
Here's the boring stuff...Yesterday's calorie break down:
21.4% protein
53.29% carbs
25.35% fat
Calories: 1513 (tgt 1613 per Livestrong.com) w/ 0 calories burned (1,513 calories)
Fat 37.77 g
Cholesterol 100 mg
Sodium 3434 mg
Carbs 178.93 g
Sugars 57.12 g
Fiber 17.05 g
Protein 71.87 g
See you next post!
Much Love,
James
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