puddle bum

Backyard Bootcamp

"Side, side!" Eva said this morning, begging to go outside. I was all dressed in my workout clothes, but didn't know what to do, so I went outside and did this bootcamp workout while she played. It was great because I was able to watch her and get a great cardio and strength workout at the same time. It was simple enough that I could pull her out of the mud if I needed too and then get right back. Just a few tools are needed:

sturdy chair or deck stairs
jumprope (imaginary one works too)
stability ball (optional)
mat
8 lb minimum weights
watch

Start with a warm-up by jogging back and forth for 2 minutes. Then begin the workout:

Station 1: repeat 2-3 times
Sprint running for 1 minute back and forth or around your yard then 30 second recovery walk.
30 lunges

Station 2: repeat 2-3 times
Chair (up R up L, down R down L) or Stairs for 1 minute
Jumprope for 75 jumps

Station 3: repeat 2-3 times
25 Jumping Jacks
25 Squats holding the weights at your sides

Station 4: repeat 2-3 times
Push-ups- as many as you can. If you can't do 10, do as many as you can on your knees (girl push-ups).
Bicycles (abs): Elbow to opposite knee.

Station 5: repeat 2-3 times
Bicep Curls- as many as you can.
Ball Crunches: around 3o. Make sure you are keeping your back straight and not arching it.

Cool down and stretch.

I did this workout on my tiny cement pad that is too weak to even be considered a backyard. It doesn't take much space. I thought it would also be fun to invite another mom over with her kids so they can all play and you can do the workout together, switching off stations. Who knows, maybe the kids will want to join in! What a great way to set an example of being active to your little ones. Have fun!

huckleberries

It's getting late, but I just had look at these pictures and write about our perfect day. We went up to McCall last night and stayed with the Dames at their condo. Eva had trouble sleeping so I got up with her a couple times during the night. Eric was sweet this morning and took her outside so that I could sleep a little longer. When I decided to roll out of bed, I went to look for them outside and this is what I found:

Picking huckleberries. How cute! So we picked and picked and then went back to the condo and made the most delicious huckleberry waffles for breakfast. Then, while Eva took a nap we lounged around and read. Eric had a golf lesson in the afternoon and Eva and I played in the sand and water which was just a step outside the condo. So nice!

building sandcastles

Hmmm, sand isn't a very tasty treat.

These are the times you have to write about and remember. I hope you are all having a fabulous summer!

Good Times

Last week Eric went on a high adventure trip to Warm River with the young men. It was a success and no one got hurt, they just got their bums bit off by mosquitos. All in all, they had a great time backpacking, fishing and floating the river.

Eva and I spent the week in Salt Lake with the families. It was a fun-packed week with many outings including the splash park, aquarium, the zoo, playing outside and shopping. Eva nailed walking just trying to keep up with Brenner. We also saw a bit of mischief come out when she was around her little cousin Clark. She likes to poke, tap and push him and we keep telling her, "Soon he is going to be bigger than you, so watch out!"

Besides the little kiddie fun- I got a new do by my sis that I love and had a blast at the Nordstrom sale with Meg, Nancy and Em trying on a bunch of clothes in this huge dressing room. I mostly tried on shoes- that's what Nordstrom is known for in my book. So I walked out with fun pair of boots. My Dad took me on a lovely hike up Little Cottonwood and it was nice to have some one-on-one time with him while my mom and Eva played at home.

Highlights of the week:Splash Park

The Zoo Saying hi to the big "kitty." Or...lynx. Checking out the lizards with Brenner and Nana

Special High 5

On thursday while Eva and I were in Salt Lake we were able to go to my cousin Brooke's bridal shower at Little America. After we had lunch my mom was playing with Eva out in the hallway. She pops her head around the corner and motions for me to come quick. Guess who Eva got a high-5 from?? President Monson! He came up to her and said, "What a cutie." Then held his hand up and she kept giving him the high-5. Other people were gathering around and Eva started to talk and play with some little kids. President Monson then said, "She has a good personality." Wow! That sure makes a mother's heart smile. I would have to agree with him, she is quite a friendly little girl.

4th of July at the River

It was a splendid 4th of July weekend at Warm River! The highlight of the trip was being in the Ashton, ID parade. I was honored to ride on the spectacular Connect-A-Dock float made by bro in law Travis who is a contractor and also builds docks. And, he was the only genious that thought to give out full-sized candy bars. We had a ton of fun that morning then we went back and floated the river. Eva loved playing in the water, with her cousins and the "doggy." It was great to see all of you Ballous.

DOGGY!

tinies

Workout Tip: Take care of those knees please!

One of the most common complaints heard among exercisers is knee pain. There is no wonder why there are so many knee problems these days with all of the constant smacking against concrete and other hard surfaces. Our bodies weren't really made to do some of the things we do, but there are things we can do that can help prevent knee problems that will in turn allow us to be active throughout our lives.

1. Run on a softer surface. If you can, find a dirt road or track to run on. If you run in a neighborhood, run on the asphalt on the left side of the street rather than the concrete sidewalk. It is a little softer.

2. Do squats and lunges correctly. Stand to the side in front of a mirror and as you go down for a squat or lunge, your knee should not extend past the toe. While squatting, push your hips back. While lunging, go straight up and down with a wide stance in a 90 degree angle.

3. Wear proper shoes. When you notice knee pain, take a look at the tread of your shoes. If they are pretty worn, invest in a new pair. If you go to a running store, the clerk will watch the way you walk/run and make suggestions on different shoes depending on your gait.

4. Stretch after a warm-up or after your workout. While the muscles are warm, stretch the hamstrings, quadriceps, and calf muscles. As we age, we become less and less flexible which makes it more difficult to move. Maintaining flexibility may help prevent injury.

5. Crosstrain. If you are a runner and a runner only, try and do a different workout once or twice a week to change it up. It will decrease the wear on the knees and help strengthen the muscles around them. Try cycling or swimming. If you are into races, try a sprint triathalon.

6. Weight Loss. If you are carrying around excess weight, the knees can be affected.

7. RICE. If you are experiencing knee pain, use this formula: rest, ice, compression, elevation. If the pain doesn't go away, see a doctor. There are a number of things that could be causing the pain. They may give you certain exercises to help strengthen an area around the knee.