Hi everyone - great news, but I've expanded this blog and moved it to LoveSweatPeace.Com! It feels so good to be running my own site again. I've decided to really "get back" into blogging, so I will be devoting more time to writing articles and developing content, etc. Expect lots more amazing stuff!
I will no longer be updating this Blogger blog, but I will miss it's simplicity and functionality.
Alright, let's move on! Can't wait to see you over there :)
Saturday, 7 July 2012
Wednesday, 20 June 2012
Tuesday, 19 June 2012
Baby # 2 Update
Over the past few months there have been so many things that I've wanted to post. Recipes for the most delicious breakfast smoothie; random fitness and nutrition tidbits; progress on my pregnancy (I'm 19 weeks and 4 days pregnant with Baby Boy #2, by the way - did I even mention that here?); and lots of thoughts on, well, everything. I can't believe I'm being so lazy with this blog! I feel like the minute I come up with a thought that I desperately want to share with others - because I know that someone out there is looking for just this recipe/thought/piece of information - that I have to just run to the computer and post it immediately. In the "heat of the moment". Kind of like what I'm doing now...?
Anyway, like I said - having Baby Boy #2 :D My husband and I made the decision to have another baby last December, and I was pregnant in February. That sounds like I'm boasting, and maybe I am, but I just want to say that I am incredibly grateful to the universe for allowing me to have the kind of body (and partner) that seems to just... have babies easily. And keep them - no Hx of miscarriage that I am aware of anyway. These days there seems to be so much press on the "struggle to conceive" and whatnot. I am just truly happy and grateful that that is not one of the crosses I have to bear.
My pre-pregnancy weight was 123 lbs, and luckily I did snap some pics of my skinny self in December so that I could have a visual "reminder" post-baby. Kind of depressing to look at the right now, by the way. Anyway, in my first trimester I put on about 7 lbs, which was 3 lbs more than the recommended amount, which is 2-4 lbs. But seriously? Who came up with that?! Yes, I was very fit and vegetarian but guess what - my taste buds no longer liked that taste of my regular vegetarian favourites. NO, I was NOT craving meat, I was just craving something else... And usually that something else had white sugar or corn syrup as it's main ingredient. Unfortunately. But whatever - when you're feeling both sick AND ravenous, you will eat whatever will not offend your taste buds. I think that's pretty darn normal all things considered. If you're lucky enough to be the kind of woman whose taste buds will tolerate all matter of healthy food exclusively, then goddess bless you - you must've done something good in a past life.
Aside from not liking my regular vegetarian favourites (which included all types of beans and lentils, cooked veggies, etc.), I also lost my taste for hot beverages. Now, I am the kind of person who, in the dead of summer, will still prefer to drink a hot cup of tea in the sun. I don't know where you are, but in Edmonton it just recently started to feel a little warm. And I wanted nothing buy icy, cold drinks. Also, I lost my taste for coffee, which was good, and also developed a taste for salads! I normally DESPISE salads! Thankfully, that is one craving I am happy to indulge. I've definitely been getting my daily fresh veggie servings, and I hope I continue to like salads FOREVER.
Now that I am in my second trimester, I am feeling phenomenally better. I've regained my taste for coffee - WHICH IS OKAY, BY THE WAY, AND IF YOU DON'T THINK SO I'LL THANK YOU TO MIND YOUR OWN BUSINESS AND DO YOUR OWN RESEARCH. I still like salads, and am more crazy about eggs than I've ever been. I'm also happy to report that my weight gain has stabilized - the healthy amount of weight gain at this point is 1-2 lbs a week, which is pretty well exactly what I've been gaining (about 1-ish pounds a week). I eat like a CHAMP, but my activity level is still pretty high so if anything, that's preventing any excess weight gain.
Before I was pregnant, I was teaching 4 Zumba classes a week, and 2-3 Yoga classes. In my first trimester, I cut it down to 2 Zumba classes and 2 Yoga (mainly to accommodate my study/family life schedule) and now that it's summer, I am down to 1 Zumba class a week and 2 Yoga classes a week. However, I have been taking TRX for the past two months, which has been wonderful. I absolutely love TRX - stay tuned for a post on that. The session has now ended, but I do intend on keeping up with it by going to drop-in classes whenever I can or at least working out with the TRX on my own when I'm in the gym. I've also FINALLY tried Spa Lady's Iron Reps and Celeberity Body classes, of course using pretty light weights. At this point, I am considering slowing down a little bit. So what does that look like for someone like me? Well, now that TRX is done for the summer on Monday mornings, I plan to take Aquafit classes. And if I just can't stand those, then I will take a Total Body Workout class during that time instead. Okay, so that's not really slowing down, but I will be using light weights.
I'm still going to be teaching one 60-minute Zumba class every week and teaching Yoga twice a week, but will still do Zumba on my own - either with my Kinect, a DVD or by taking another class. I'm also going to incorporate walking into my cardio schedule - or at least I fully intend to as soon as this darn weather clears up. Thank goodness for indoor walking DVDs (I love you Leslie Sansone!), as well as outdoor cycling/indoor spinning, and maybe some kickboxing. Yes, I said kickboxing - read your What To Expect When You're Expecting, it's allowed for the very athletic pregnant woman.
Speaking of which, I would've thought that people these days would have gotten over the pervasive myth that physical activity has to be abandoned or decreased significantly during pregnancy. Apparently not. My OB/GYN has given me full clearance to keep doing what I've always been doing and to stop only when I've gone into labor or if my water breaks. DISCLAIMER: This is what MY OB told ME. Every OB is different, every woman is different, please keep that in mind. If you're pregnant or your friend is pregnant, SEEK YOUR OWN PROFESSIONAL ADVICE. Unless you are high risk (and many women are...) I doubt your OB will advise you differently from mine.
Anyway, that is my "quick" pregnancy update so far. I am happy to report that everything is going well, and I am feeling great, and when I was feeling sick the only thing that made me feel better was - EXERCISE! My OB is very pleased with my level of physical fitness and my health, and we are both sure that is going to continue to be an easy, uneventful pregnancy (like my first, even though I was SO not fit that time). During my appointment, he compared me to another one of his fit patients who BIKED to the hospital as she was in labor. Well, I definitely won't be doing that, but I imagine that I'm going to be in the middle of a yoga practice/workout when I go into labor :P Or maybe I'll get lucky like last time, when my water broke in my sleep - haha.
Anyway, like I said - having Baby Boy #2 :D My husband and I made the decision to have another baby last December, and I was pregnant in February. That sounds like I'm boasting, and maybe I am, but I just want to say that I am incredibly grateful to the universe for allowing me to have the kind of body (and partner) that seems to just... have babies easily. And keep them - no Hx of miscarriage that I am aware of anyway. These days there seems to be so much press on the "struggle to conceive" and whatnot. I am just truly happy and grateful that that is not one of the crosses I have to bear.
My pre-pregnancy weight was 123 lbs, and luckily I did snap some pics of my skinny self in December so that I could have a visual "reminder" post-baby. Kind of depressing to look at the right now, by the way. Anyway, in my first trimester I put on about 7 lbs, which was 3 lbs more than the recommended amount, which is 2-4 lbs. But seriously? Who came up with that?! Yes, I was very fit and vegetarian but guess what - my taste buds no longer liked that taste of my regular vegetarian favourites. NO, I was NOT craving meat, I was just craving something else... And usually that something else had white sugar or corn syrup as it's main ingredient. Unfortunately. But whatever - when you're feeling both sick AND ravenous, you will eat whatever will not offend your taste buds. I think that's pretty darn normal all things considered. If you're lucky enough to be the kind of woman whose taste buds will tolerate all matter of healthy food exclusively, then goddess bless you - you must've done something good in a past life.
Aside from not liking my regular vegetarian favourites (which included all types of beans and lentils, cooked veggies, etc.), I also lost my taste for hot beverages. Now, I am the kind of person who, in the dead of summer, will still prefer to drink a hot cup of tea in the sun. I don't know where you are, but in Edmonton it just recently started to feel a little warm. And I wanted nothing buy icy, cold drinks. Also, I lost my taste for coffee, which was good, and also developed a taste for salads! I normally DESPISE salads! Thankfully, that is one craving I am happy to indulge. I've definitely been getting my daily fresh veggie servings, and I hope I continue to like salads FOREVER.
Now that I am in my second trimester, I am feeling phenomenally better. I've regained my taste for coffee - WHICH IS OKAY, BY THE WAY, AND IF YOU DON'T THINK SO I'LL THANK YOU TO MIND YOUR OWN BUSINESS AND DO YOUR OWN RESEARCH. I still like salads, and am more crazy about eggs than I've ever been. I'm also happy to report that my weight gain has stabilized - the healthy amount of weight gain at this point is 1-2 lbs a week, which is pretty well exactly what I've been gaining (about 1-ish pounds a week). I eat like a CHAMP, but my activity level is still pretty high so if anything, that's preventing any excess weight gain.
Before I was pregnant, I was teaching 4 Zumba classes a week, and 2-3 Yoga classes. In my first trimester, I cut it down to 2 Zumba classes and 2 Yoga (mainly to accommodate my study/family life schedule) and now that it's summer, I am down to 1 Zumba class a week and 2 Yoga classes a week. However, I have been taking TRX for the past two months, which has been wonderful. I absolutely love TRX - stay tuned for a post on that. The session has now ended, but I do intend on keeping up with it by going to drop-in classes whenever I can or at least working out with the TRX on my own when I'm in the gym. I've also FINALLY tried Spa Lady's Iron Reps and Celeberity Body classes, of course using pretty light weights. At this point, I am considering slowing down a little bit. So what does that look like for someone like me? Well, now that TRX is done for the summer on Monday mornings, I plan to take Aquafit classes. And if I just can't stand those, then I will take a Total Body Workout class during that time instead. Okay, so that's not really slowing down, but I will be using light weights.
I'm still going to be teaching one 60-minute Zumba class every week and teaching Yoga twice a week, but will still do Zumba on my own - either with my Kinect, a DVD or by taking another class. I'm also going to incorporate walking into my cardio schedule - or at least I fully intend to as soon as this darn weather clears up. Thank goodness for indoor walking DVDs (I love you Leslie Sansone!), as well as outdoor cycling/indoor spinning, and maybe some kickboxing. Yes, I said kickboxing - read your What To Expect When You're Expecting, it's allowed for the very athletic pregnant woman.
Speaking of which, I would've thought that people these days would have gotten over the pervasive myth that physical activity has to be abandoned or decreased significantly during pregnancy. Apparently not. My OB/GYN has given me full clearance to keep doing what I've always been doing and to stop only when I've gone into labor or if my water breaks. DISCLAIMER: This is what MY OB told ME. Every OB is different, every woman is different, please keep that in mind. If you're pregnant or your friend is pregnant, SEEK YOUR OWN PROFESSIONAL ADVICE. Unless you are high risk (and many women are...) I doubt your OB will advise you differently from mine.
Anyway, that is my "quick" pregnancy update so far. I am happy to report that everything is going well, and I am feeling great, and when I was feeling sick the only thing that made me feel better was - EXERCISE! My OB is very pleased with my level of physical fitness and my health, and we are both sure that is going to continue to be an easy, uneventful pregnancy (like my first, even though I was SO not fit that time). During my appointment, he compared me to another one of his fit patients who BIKED to the hospital as she was in labor. Well, I definitely won't be doing that, but I imagine that I'm going to be in the middle of a yoga practice/workout when I go into labor :P Or maybe I'll get lucky like last time, when my water broke in my sleep - haha.
Wednesday, 22 February 2012
Sample Yoga Teacher Liability Waiver
So I'm going to be teaching Yoga & Zumba at a conference in Jasper at the end of the month and have been asked to provide my own liability waivers. One of the instructors was able to snag one for Zumba for me from GoodLife Fitness, but I had to come up with my own for Yoga. There are hardly any good ones to be found online, if at all! So I copied this right out of my YogaWorks Teacher Training Manual and thought I would post it here because I figured that I can't be the only yoga teacher searching for a sample liability waiver. So here it is! I hope you find it useful.
Agreement of Release and Waiver of Liability
Student Waiver Agreement
I _______________________ (print name) understand that yoga includes physical movements as well as an opportunity for relaxation, stress re-education and relief of muscular tension. As is the case with any physical activity, the risk of injury, even serious or disabling, is always present and cannot be entirely eliminated. If I experience any pain or discomfort, I will listen to my body, adjust the posture and ask for support from the teacher. I will continue to breathe smoothly.
Yoga is not a substitute for medical attention, examination, diagnosis or treatment. Yoga is not recommended and is not safe under certain medical conditions. I affirm that I alone am responsible to decide whether to practice yoga. I hereby agree to irrevocably release and waive any claims that I have now or hereafter may have against Maria (Timmie) Wanechko.
________________________ Signature of student, parent or guardian
________________________ Date
Remember friends, that waivers are not intended as a substitute for liability insurance coverage!
Saturday, 28 January 2012
Canadian Health Magazine
Of all the free magazines that you can pick up at your supermarket/pharmacy, this is the best (ahem, my favorite). Very informative and relevant, it speaks in a way that targets the general public while maintaining the interest of those in the health professions. Entertaining yet not "dumbed down", this one's worth picking up. Can't find it? All the articles are (thankfully!) available online :)
Check it out @ canadian-health.ca
Wednesday, 30 November 2011
LPNs are NURSES as defined by the HPA
From the Health Professions Act:
Also, Licensed Practical Nursing is a profession, not a trade. Not that there's anything wrong with a trade. In fact if it were a trade, we'd probably get paid more.
I know a lot of people don't know these things, and that's okay - I don't know a heck of a lot about other health professions outside of my own little nursing world. But it can be very hard not to take statements like the ones I heard today personally, even though I know that in my ignorance I may have offended other people as well without any intention of doing so. Whatever. I want to do my part and inform as many people as I can.
Please refer to the original document: Protected Titles and the HPA.
On another note - yes, I am enrolled in AU's Post-LPN Bachelor of Nursing program so am well on my way toward achieving my original goal of being an RN. My long-term goal is to be an NP :) I'm currently enrolled in NURS 250: Professional Nursing Practice, which examines the transition from LPN to RN. I started the course in October, and I plan on taking the whole 6 months to finish it - mainly because I want to ease myself back into university studies. So far my biggest challenge is being consistent with my study time. I have to find a way to "force" myself to study the way I "force" myself to exercise - haha.
I suppose one motivating factor could be that the sooner I finish my degree the sooner I won't have to worry about hearing any ignorant statements like what I heard today, at least not aimed towards me. Although I promise to always advocate for LPNs as the nurses that they are, even when I am an RN. I hope I remember that.
The term ‘nurse’ is a protected title that only an individual who is a registered nurse, nurse practitioner, or a licensed practical nurse is entitled to use. Under the HPA, anyone not legally permitted to use the term ‘nurse’ will be in violation of the law in Alberta.One of my clients' family members was telling me at work today that her aunt, an LPN, wasn't a "real" nurse. I told her that I was an LPN, and LPNs are real nurses; she apologized, and restated that she wasn't a "nurse nurse" [insert eye roll and forehead smack here]. Wow - talk about biting the hand that feeds. The fact is friends, when LPNs say that we are "nurses" we aren't just saying it - it is a title protected by the HPA which we are legally entitled to. It's not just marketing; it's the truth.
Also, Licensed Practical Nursing is a profession, not a trade. Not that there's anything wrong with a trade. In fact if it were a trade, we'd probably get paid more.
I know a lot of people don't know these things, and that's okay - I don't know a heck of a lot about other health professions outside of my own little nursing world. But it can be very hard not to take statements like the ones I heard today personally, even though I know that in my ignorance I may have offended other people as well without any intention of doing so. Whatever. I want to do my part and inform as many people as I can.
Please refer to the original document: Protected Titles and the HPA.
On another note - yes, I am enrolled in AU's Post-LPN Bachelor of Nursing program so am well on my way toward achieving my original goal of being an RN. My long-term goal is to be an NP :) I'm currently enrolled in NURS 250: Professional Nursing Practice, which examines the transition from LPN to RN. I started the course in October, and I plan on taking the whole 6 months to finish it - mainly because I want to ease myself back into university studies. So far my biggest challenge is being consistent with my study time. I have to find a way to "force" myself to study the way I "force" myself to exercise - haha.
I suppose one motivating factor could be that the sooner I finish my degree the sooner I won't have to worry about hearing any ignorant statements like what I heard today, at least not aimed towards me. Although I promise to always advocate for LPNs as the nurses that they are, even when I am an RN. I hope I remember that.
Tuesday, 22 November 2011
Upcoming Fitness Charity Events!
Hi friends! 'Tis that time of year when we think about giving to others :) I want to share 2 upcoming charity events that I will be volunteering in and highly encourage you (and your friends) to attend. These events are OPEN TO PUBLIC, and membership is NOT required.
Aerobathon for Santas Anonymous
Location:
Spa Lady - Century Park
10950 23 Ave
Edmonton, AB T6J 5E5
Time: 10:00 AM - 1:00 PM. Child minding (2 hours) available.
Admission/Donation: 1 unwrapped toy. No pre-registration required. Open to public - women only, minimum age 13
This event is hosted by Spa Lady and is our annual fundraising event. It's going to be 3 hours of non-stop fitness fun! I encourage you to challenge yourself to stay for the whole 3 hours, but you don't have to. You can leave early, arrive late, or participate for a portion, take a break, and then do another portion. It doesn't matter. This event is open to all women ages 13+ (sorry guys). The Aerobathon will include Zumba (I will teach a segment), step, weights, yoga, etc. Lots of different instructors with lots of different styles :)
Fitness Classes for United Way
Location:
NAIT Activities Centre (Section "S")
Princess Elizabeth Ave & 109 Street
Edmonton, AB
Donation: $5 minimum donation. Pre-registration required, please register at E-134 or call 780 471 7713.
From December 12 - 16, various instructors at NAIT will be volunteering their classes for the United Way campaign (I will be volunteering my Zumba Express on Tuesday, December 13). These classes "extra", i.e. they are not part of the Fall II 2011 session. The schedule is as follows:
Monday & Wednesday
6:30-7:30am
Morning Jolt Bootcamp
Rosie
Monday
12:30-1:15pm
Spin Combo
Gail
Monday
4:45-5:45pm
Hula Hoop
Nicole
Tuesday
6:30-7:30am
Sunrise Yoga
Debbie
Tuesday
12:15-12:45pm
Express Cycle
Terry
Tuesday
12:15-12:45pm
Zumba Express
Timmie
Wednesday
12:15-1:00pm
Yin Yoga
Rene
Thursday
12:15-12:45pm
TRX Circuit
Gail
Thursday
12:15-1:00pm
Spin & Core
Terry
I love fitness charity events - they're win-win for everyone! If you have any questions, please contact me/leave a comment. Hope to see you there!
Aerobathon for Santas Anonymous
Location:
Spa Lady - Century Park
10950 23 Ave
Edmonton, AB T6J 5E5
Time: 10:00 AM - 1:00 PM. Child minding (2 hours) available.
Admission/Donation: 1 unwrapped toy. No pre-registration required. Open to public - women only, minimum age 13
This event is hosted by Spa Lady and is our annual fundraising event. It's going to be 3 hours of non-stop fitness fun! I encourage you to challenge yourself to stay for the whole 3 hours, but you don't have to. You can leave early, arrive late, or participate for a portion, take a break, and then do another portion. It doesn't matter. This event is open to all women ages 13+ (sorry guys). The Aerobathon will include Zumba (I will teach a segment), step, weights, yoga, etc. Lots of different instructors with lots of different styles :)
Fitness Classes for United Way
Location:
NAIT Activities Centre (Section "S")
Princess Elizabeth Ave & 109 Street
Edmonton, AB
Donation: $5 minimum donation. Pre-registration required, please register at E-134 or call 780 471 7713.
From December 12 - 16, various instructors at NAIT will be volunteering their classes for the United Way campaign (I will be volunteering my Zumba Express on Tuesday, December 13). These classes "extra", i.e. they are not part of the Fall II 2011 session. The schedule is as follows:
Monday & Wednesday
6:30-7:30am
Morning Jolt Bootcamp
Rosie
Monday
12:30-1:15pm
Spin Combo
Gail
Monday
4:45-5:45pm
Hula Hoop
Nicole
Tuesday
6:30-7:30am
Sunrise Yoga
Debbie
Tuesday
12:15-12:45pm
Express Cycle
Terry
Tuesday
12:15-12:45pm
Zumba Express
Timmie
Wednesday
12:15-1:00pm
Yin Yoga
Rene
Thursday
12:15-12:45pm
TRX Circuit
Gail
Thursday
12:15-1:00pm
Spin & Core
Terry
I love fitness charity events - they're win-win for everyone! If you have any questions, please contact me/leave a comment. Hope to see you there!
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