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10 Ideas For Daily Sports Mom Self-Care

Self-care activities can easily be added to your daily routine without changing much or adding a lot of time to your day. It’s not hard if you try to make it simple.   Let’s look at 10 simple ideas you can do to add self-care to your daily life:   Wake up Earlier  Wake up just thirty minutes earlier than normal. Make a cup of coffee or tea and go outside and breathe in a few breaths of fresh air. Alternatively, you can choose to go for a walk, read the newspaper, or read a book. It’s up to you, but don’t do anything that makes you stressed out. This is quiet time JUST FOR YOU.   Use Wait Times  Sports moms know all about wait times.   Who else…

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Does Yelling Instructions Hurt My Kid?

I watch and keep my mouth shut, but honestly… it’s so. incredibly. hard.   As a sports mom (and a competitive, former college athlete) I want to share my experience.   Trap! Trap! Trap! I want to scream to my son while watching his basketball game. The opponent is dribbling straight into the corner of the court! He’s in the perfect position to be well…trapped.   And so am I.   I get trapped by my need to continue to parent, to give instruction and to be helpful when my help and instruction are no longer needed or helpful.     In fact, my attempt to help is actually hurting my athlete.   Dr. Alan Goldberg,  Sports Performance Consultant and internationally-known expert in peak performance, says this… When you offer technique,…

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Me Time Isn’t Actually Selfish

Not another self-care article.   Is that what you’re thinking?   Yes, it’s a total buzzword and it’s overused. But usually, when that happens, it’s because we collectively have a need to label and focus our energy on something.   And it’s okay.   You might have even noticed “me time” is considered a negative or selfish thing by much of society. You may feel a bit of resistance while trying to take care of yourself more. It’s a normal response in a society where we are raised on working hard and helping others BEFORE we can help ourselves. Self-care feels more like a reward for working hard than something that is vital to your health.   That simply is not true, self-care isn’t actually selfish.   Lean in, Mama!  …

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Simple Ways To Add Some Me Time To Your Busy Sports Mom Calendar

Sports mom confession. It can all feel so overwhelming.   Everyday life is so scheduled with activities including eight or more hours of work, child care, school, church and community activities, volunteering     And then add to all of that the demands of busy sports schedules. Plus, we still need to balance our relationships too.   So more times than not we feel we have an excuse for not having enough time to do something, especially when it comes to self-care.   For a long time, I felt like it was impossible to take care of myself while taking care of my family, keeping up with the house and running a business. You have probably felt the same way as you manage all the aspects of your busy life!…

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Create a Self-Care Survival Kit

In the back of my car (aka my portable locker room) is my Sports Mom Survival Kit. It includes things like first aid, toiletries, extra clothes, snacks, extra technology and portable sports chairs.   Basically anything I might need to survive a weekend of sports!     But it wasn’t until recently I thought about the need for a Sports Mom SELF-CARE Survival Kit.   So what the heck is it?   A Self-Care Survival Kit is a personalized box of fun things to use or do to pamper yourself. When you’re sad, stressed, or just feel like it, you can pull this box out and enjoy. The survival kit will help you loosen up, relax and reconnect with the bigger picture. And making a kit can be just as…

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10 Day Healthy Meal Game Plan (Part 2) Recipe #4

Print Recipe SMU: 10 Day Challenge: Part 2: Recipe 4: Lasagna Soup Source: skinnytaste.com Course: Main Course Cook Time: 50 min Total Time: 50 min Yield: 6 servings Serves: 6 Scale Update Ingredients For the soup cooking spray 14 oz sweet Italian chicken sausage casing removed 1⁄2 onion chopped 2 crushed cloves garlic 4 tbsp chopped fresh parsley divided 3 cups low-sodium, fat-free chicken broth* 2 1⁄2 cups water 2 cups quick marinara sauce 2 bay leaves fresh cracked black pepper 6 oz broken lasagna noodles whole wheat or gluten free* For topping: 6 tbsp part skim shredded mozzarella cheese* 1⁄2 cup part skim ricotta cheese 3 tbsp grated parmesan cheese 2 tbsp chopped fresh parsley 1⁄4 cup fresh basil chiffonade *check labels for gluten free Directions Heat a large…

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10 Day Healthy Meal Game Plan (Part 2) Recipe #3

Print Recipe SMU: 10 Day Challenge: Dinner: Part 2: Recipe 3: Sheet Pan Honey Lemon Salmon and Broccolini A simple honey lemon salmon recipe baked up on a sheet pan with broccolini. Serve over rice and drizzle with the honey lemon sauce. Makes a great meal prep lunch. Source: sweetpeasandsaffron.com Course: Main Course Prep Time: 10 min Cook Time: 15 min Total Time: 25 min Yield: 4 Serves: 4 Scale Update Ingredients 4 5 oz salmon filets 12 oz broccolini ((2 packages of Mann's broccolini)) olive oil salt & pepper 1⁄4 cup honey 1⁄4 cup water 1 lemon juice of 2 cloves garlic (minced) 2 tablespoons soy sauce ((I prefer reduced sodium)) 1 tablespoon sesame oil 2 teaspoons cornstarch sesame seeds green onions Directions Heat oven to 425°F. Arrange salmon…

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10 Day Healthy Meal Game Plan (Part 2) Recipe #2

Print Recipe SMU: 10 Day Challenge: Dinner: Part 2: Recipe 2: Instant Pot Buffalo Chicken Two Ways Source: cookingwithafullplate.com Course: Main Course Prep Time: 10 min Cook Time: 30 min Total Time: 40 min Yield: 4 Serves: 4 Scale Update Ingredients Buffalo Chicken: 1 lb frozen chicken 1-2 cups chicken broth or water 1 cup buffalo wing sauce (not just hot sauce) Yogurt Blue Cheese Dressing: 1 cup plain yogurt (fat free to full fat is fine) 1⁄2 cup blue cheese crumbles 1 tsp apple cider vinegar Salt and pepper to taste Sweet Potatoes: 4 small sweet potatoes Mason Jar Salad: 2 heads romaine lettuce 2 carrots 2 stalks celery 1⁄4 cup sunflower seeds 1⁄4 cup blue cheese crumbles 1⁄4 cup raisins Directions Put frozen chicken breasts in the pot…

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10 Day Healthy Meal Game Plan (Part 2) Recipe #1

Print Recipe SMU: 10 Day Challenge: Dinner: Part 2: Recipe 1: Veggie-Packed Turkey Meatballs Source: cookingwithafullplate.com Course: Main Course Prep Time: 10 min Cook Time: 10 min Total Time: 20 min Yield: 30-40 meatballs Serves: 40 Scale Update Ingredients 1 carton mushrooms 2 bell peppers 1 onion 1 cup parsley 1 lb ground turkey 1 lb uncooked turkey/chicken/pork sausage removed from casing if applicable 2 cups almond flour 4 eggs Salt and pepper to season Directions Prep: Chop vegetables into a fine dice in the food processor. It’s best to do one type at a time, empty it into a bowl, and then chop the next. No need to clean out the processor between, but this will help you to get an even chop on each item. Combine bell pepper…

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How a Little Me Time Can Improve Your Attitude

Until recently when I thought about “me time” I thought about running away from the stresses of my daily routine.   Then my sports mom bestie told me how she shifted her focus to running toward the pleasure of “me time” without guilt and without regret.   When you are focused on the rewards of what you’re doing, you’re in the driver’s seat of your life. Whether the reward is feeling powerful, a mani/pedi, brunch with a friend, new shoes, a bath, or a mental health day off work, when your intention is fixed on moving forward, toward pleasure, you are taking responsibility for getting where you want to go. – Amy Carrillo, Life Coach & Sports Mom of four   Whoa! I instantly let go of the negativity and guilt…

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