BVI Family Sailing Trip with The Moorings

Spending per week bouncing around The British Virgin Islands in a 40′ catamaran as a household was exhilarating and centering. It s a trip we all looked forward to for years and yet it still turned out better than we might have expected. We loved partnering with The Moorings with this experience and had a smooth and wonderful experience. 

A Fast glance at our sailing history, first:

David owned a 28 ′ monohull for a period of time before we were married. David and I spent a part of the honeymoon on a small, crewed monohull after we got married. By renting one of those four staterooms we visited the British Virgin Islands on a crewed 44 ′ catamaran in 2013. You’re able to read each of the details of the business we selected and our expertise here and read about some of the islands we visited here along with here. We knew we wanted to return as a family.

I’m working on a post answering each of the most often asked questions I’ve obtained, from price, to experience essential, to how to really go about establishing this type of adventure, but this article is focused on our itinerary and expertise of our loved sailing excursion in the BVIs with The Moorings. I was overwhelmed by Instagram from the amount of you who have included this trip to your traveling bucket list, so in the event you have any queries, please leave them in the comments and I’ll make certain to address them at the upcoming post!

Looking back, we feel we knocked this BVI sailing itinerary. We hit all of the critical places we wanted to take the kids, never felt hurried, obtained in some excellent sails, and enjoyed a great mix of relaxation and action. Though we had planned , we did not map out our excursion ahead of time. Instead, we chose to wing it and find out how we felt on each day as it arrived. The weather is generally pretty awesome, but we didn’t need to be overly committed to a plan in case we had less than perfect conditions. Lucky for us, the weather has been perfect- lows of 76, munching 84 winds, and skies. 

Day 1: Charlotte to St. Thomas

Our flight out of Charlotte, direct to St. Thomas (USVI), shot away during childbirth. It made for a comfortable entrance into holiday. We arrived a few hours at the airport, also utilized The Parking Spot (that I highly recommend for long term parking), and took off on time. The flight was approximately 3 1/2 hours. We landed and got our luggage with no matter, then took a cab to The Windward Passage Hotel, that is a brief stroll away from the ferry terminal.

We unloaded, then walked down the street to Hook, Line and Sinker, a royal restaurant by the docks. Before sitting down to purchase, we grabbed some drinks and wandered the docks somewhat. It was a terrific way. The food was good, the service was friendly, even though not fast, and we thoroughly enjoyed seeing the girls chase the cows that meandered close to our table and play under the coconut trees.

Day two: St. Thomas to Tortola into Peter Island

We had bookings for your 8:30 AM Quick Ferry, therefore we got out and up 20, the next morning. While David assessed us in, I grabbed some breakfast that was to-go out of a coffee shop. The ferry wasn’t exactly prompt, however it wasn’t too far behind schedule, that has been a welcome surprise since we know a great deal of things from the islands operate on, well, island time. The ferry was loved by the women! We sat upstairs in a desk so they had space to spread out their laptops but most of all they loved the rear swells we snapped over on our trip into Tortola.

We disembarked, went through customs, that was slow, but then were amazed by the efficiency of this free open-air cab that took us from the ferry pier to The Moorings principal hub. We were bombarded with friendly and helpful faces. We found out our boat could be ready . Prior to boarding, David had to wait for an hour long seminar covering the fundamentals of the ship and the area. While he did that, the women and I took advantage of this dockside restaurant and bar, which was truly beautiful. It was all shaded and open-air, with lovers circulating the breeze, had a great pool, good menu, and complete bar. It turned out to be a wonderful spot to regroup until we went to supply.

A note : the map had revealed the supermarket throughout the street so we figured people ’d just swing and perform our own shopping prior to boarding. I would not suggest it, while it worked out well enough. It’s of a stroll than we believed and we had to take all the groceries by hand. Next time we will take advantage of the provisioning service provided through The Moorings before arrival. Be mindful that grocery stores in the island have been 2-3 times what I could find in North Carolina. I had been expecting this, however I had a small sticker shock.

We’d booked a captain to help us navigate the first 2 days of their trip, but when David came from his interview, he felt convinced we can do it on our own. We informed him and met with Captain Steve on our boat. He was amazingly friendly and helped walk us everything we needed to understand and helped us disembark in the docks. We had paid for 2 weeks of captaining, and while there are no refunds, we liked the idea of being alone on the ship. 

We ended up leaving Tortola during the late afternoon, destined to get Peter Island, that will be directly across the station. It took approximately an hour to get to the mooring field we planned on staying at night and following a quick refresher for me how to hook a mooring ball, we had been tied up for the evening.

I also cooked a chicken fajita dinner for us and we ate at the table at the back of the boat, as we watched the moon rise across Peter Island. 

Day 3: Peter Island into Virgin Gorda

While moored, we woke up and took our time. The women relaxed on the front part of the boat while I created fruit and cheesy egg wraps. The dense mornings were among my favourite pieces of our trip and we sipped on coffee, tea, and orange juice until slowly transitioning to bathing suits and sunscreen.

We took the dinghy to a shore covered with shells. We spent an hour or two searching through shells, trying out our snorkel gear, and swimmingpool. David used the drone to get some footage and the afternoon passed.

After lunch the girls were overcome, so they moved to their rooms with publications and Barbies while David and I set sail towards Virgin Gorda. We’re curious to check out the advancement of The Bitter End Yacht Club along with Saba Rock. We cranked up the tunes and sat at the helm, sipping on a home made painkillers. It was a lengthy and relaxing sail and we thoroughly enjoyed all 2-3 hours . Shortly we’re rounding Necker Island and yanking into the north sound. We were honestly shocked and devastated to realize that nothing was there as we neared The Bitter End. It was wiped clean, minus an old dock with a small ships attached to it. Nobody was there so we round the corner and discovered that an accessible mooring ball at Biras Creek Resort (that is presently rebuilding but comes with an open mooring area ).

We took the dinghy around the corner to find a better look, once procured. I’ve seen the emails going out concerning their plan along with The Bitter End Yacht Club to rebuild. I can’t wait to watch them back! However, by the looks of this , it won’t be anytime soon. Saba Rock has been a complete structure zone so hopefully it’ll be up and running!

We returned to the boat in time to cook up a fish and veggie stir fry over coconut rice, then tuck the women in, and see from the moonlight.

Day 4: Virgin Gorda to Anegada

We were aware that everyone denotes the sail to Anegada because “the extended one” so when David and I woke up in the crack of dawn, and we decided to go right ahead and start heading that way. By 5:30 AM we were away. The girls woke up an hour or so to the sail and that I had quite the experience seeking to make breakfast with 4-5 foot swells. Frankly, it was pretty fun and comical until wash up time arrived and I’d started feeling a little queasy. I trapped the dishes in the sink for later and went to the helm. Feeling the breeze and Seeing the horizon had me feeling better in no time.

We had been anticipating a 4-5 hour sail, therefore we couldn’t believe it when we came from 8:30 AM. It’s we were moving fast, but all of the islands from the BVIs are so close to each other that 3 hours in considered a long sail! We navigated the route discovered a mooring ball fairly easily emphasise wondering how exactly we ’d pay the day.

Barry in The Lobster Trap swung by around then and was super friendly, so informing us about The Anegada Beach Club and if we wanted dinner reservations to create them by 4:00 PM. We have ready for the afternoon and also took the dinghy. We made bookings from The Lobster Trap that day then took advantage of their offer to shuttle to another side of the island to the shore club. I’m glad we did since the Anegada Beach Club was AWESOME. It’s a wonderful, islandy feel- thatched roofs, even the most beautiful white, sandy beach, along with a little pool that the children ran to instantly.

We spent the whole day there, walking the beach, splashing in the swimming pool, relaxing in the hammocks, eating fish tacos and sipping rum punch. It was amazing!

Late afternoon welcomed, awakened and we went back into the ship. We were one of the very initial bookings and were seated on the dock patio. I wasn’t sure what I was expecting food wise, but had been blown away at delicious and how fresh the conch fritters were! My Mahi followed suit. David ordered the lobster (because that is what Anegada is famous for) and ittoo, was incredible. We went to bed with skin that was bruised bellies and stuffed. 

Day 5: Anegada into The Bathrooms to Marina Cay

We left Anegada . We knew we needed to go to The Baths National Park on Virgin Gorda. We heard getting a mooring ball could be hard so we found our hands one could be available when we arrived. The sail that there was amazing. I sat upfront the entire time, switching only from the seat on the bow to the shaded seat facing the chimney to tell the girls stories and give Hailey ginger ale if the rolling waves became too much for them to sit inside.

We pulled up around midday into the baths and have been thrilled to locating a mooring. We all took our dinghy into the ropes, and then all placed on our flippers and goggles to shore. The little beach was covered with tourists our a cruise boat expedition, but luckily most of them had gone via The Baths, leaving it largely empty for all of us.

I had high expectations for the Baths, knowing just how much I really like it last time, and it did not disappoint. Seeing it through the eyes was especially incredible. The lit up and loved surprise pools of ocean water every second of the secret passages, along with paths. 

From the time we made it through to Devil’s Bay Beach, the cruise ship team had gone and we had it completely to ourselves- such luck! We spent an hour watching the girls play in the sea hoping to capture tiny fish. We shut off on the rear of the ship and swam back to the dinghy.

We were beat. Hailey ran to her diary. David and I looked at the map trying to select a close place to stay at night (you can’t stay overnight at The Baths), and opted to go just through the channel to Marina Cay. It was not anything fancy but a great place to stay the night, that had garbage pickup along with a gentle breeze, also.

Day 6: Marina Cay to Jost Van Dyke

On day 6 we got out first and sailed over to The Sandy Spit, an uninhabited islet. As we anchored, some other ships were leaving, so we kayaked into the small island ended up having it to ourselves for over one hour. The women were content to play in the waves and stack washed up coral and stones. David played with the drone a bit while I relaxed and watched the women along with the footage he seized is fairly incredible (search for this in the movie!) .

We made it back to our ship, ate some lunch and motored over to Foxy’s Taboo on Jost Van Dyke. We went and took the brief hike to the pool that was bubbly. The hike was excellent! We climbed a few rocks, walked beyond goats and chickens, and took at the unbelievable ocean views. The bubbly pool itself was not really bubbly when we showed up (perhaps the tide was out?) , however, the girls still adored getting chase tiny fish in the crystal clear water and to wade in.

After hiking back, we motored again to Great Harbour on Jost Van Dyke. Each of the mooring balls were stuffed by the time we arrived at the late afternoon, so we made an account using Boatyball and snagged one of those previous two. I took a shower After we moored and it made me feel like a million dollars. It had been a very full day. As the sun started to descend we kept tabs on a sea turtle which kept poking his head up around our boat and had a family dance party to the front of the ship.  Eventually we headed to shore for supper in Foxy’s. We had no trouble snagging a table. The girls giggled in the arbitrary cat that wandered around the open dining area and David and I liked chowing down on calamari and fish pasta and kicking feet out up. We didn ’ t even wind up remaining for karaoke, but being part of the crown proved to be a relaxed and superb ending to a day that is complete.

Day 7: Jost Van Dyke to Cooper Island

After getting a wonderful night of sleep and moving to bed early, we all felt happy and ready for a fun afternoon. We had been up early and decided to go ahead and scoot over to The Soggy Dollar Bar just around the corner out of Foxy’s on Jost Van Dyke. We were among the first boats to arrive, so anchoring was easy. We headed to shore around 10:00, as they were opening, and it was humorous to see the haven stuffed up from that point. The beach at The Soggy Dollar Bar is famous and has a beach that is great. We had a blast playing in the water and relaxing at the lounge chairs.

The hours passed quickly and mid-afternoon we realized it was time. We picked up our anchor and set sail to our must see with ” spot on our agenda- Cooper Island.

Cooper Island is another favorite location, so we booked a Boatyball beforehand, after hearing they’re among the places that reliably enforces it. We came late afternoon. While David went to view dinner bookings, I took off into the beach with the women. Apparently there was just 1 slot left- that the 8:00 PM reservation, which happened to be that our normal household bedtime. Nevertheless, we spent time checking out the jog tasting area, walking to the beach, and playing games and snagged it. When it came time for dinner, then we ordered but Kaitlyn still dropped asleep while sitting up at the table! Needless to saywe didnall crashed into our beds hard once we came back on the ship and ’ t stay for dessert!

Day 8: Cooper Island to The Baths to Virgin Gorda

Our last day aboard Friday. With this point, we had checked most of the places we wished to see off. Where move somewhere new, or they like to visit , we made a decision to ask the women. They both quickly replied they desired to go back to The Baths, where we led so ’ s. We drifted s Bay in the ship and let the women lead the charge.

They wanted to follow a walking course, so ” we followed along, although it had been labeled “ into the car parking. I’m so glad we did since we ended up finding a gem of a household area – The Top of The Bathrooms . The Baths’ Top is a big restaurant with an extraordinary view and a pool. We hadn’t planned on having lunch and staying but the girls were so excited by the pool that we ended up spending an hour or two, poolside.

Afterwards we trekked back into The Baths and also spent another few of hours wandering through the pools and then crawling through tunnels. We didn’t feel pressure to have to see anything, because this is our second time through, and it was equally as relaxed and playful as might be- a fantastic moment!

We headed to find CocoMaya, a restaurant and left. It ended up being a cherry on top of a excellent moment! See our whole adventure at CocoMaya here. It is strongly recommended by me!

Day 9: Virgin Gorda into Tortola to St. Thomas to Charlotte

Over the day we left, we motored around to Salt Island, a small (and abandoned because the hurricane) island early in the afternoon. We watched the wild goats roam and graze while we packed up, cleaned, and ready for the trip home and anchored. Then we made our decision back. We predicted the harbor master, who sent a captain to assist us dock the boat out when we got close.

We gathered all of our food and drinks and handed them off to your family going to set sail to the week. They were very thrilled- especially with the bottle of rum! The Moorings’ team was good. They came aboard, smiling and friendly, telling us to not worry about cleaning a thing, and we said goodbye to S/V Scrapper and disembarked.

From there we took a cab to the ferry, then another cab to a marina to hug a few of our friends that set sail for the week. We came home at about 9:00 PM. 

What. A. Whirlwind. 

We couldn ’ t wipe the smiles from the adventure our faces off to get at least a week while we would have loved to get the next week to bounce around the seas and see a number of the areas. I felt changed. I love the island civilization and felt encouraged to bring some of it back into the US. In the friendliness into the relaxed feel of these days (nobody cried ), it’s beautiful means to do life.

Want to observe this trip in action?

Click here to view our BVI sailing video in our trip!

In case you have any questions, please comment below and also I ’ll be sure to answer !

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Times are a Changin’ + Why Not to Wait

Jana happywifehealthylife.com

Something which I wanted to mention in this post is how I feel not waiting until that money is needed, to start a side business. I joined Beautycounter at February 2016, the identical month I moved at my school job. I originally joined as a means to supplement to my lost earnings, and it had been. I just wish I’d have left it sooner!
As for me, August is the few years I will be working in my college district. After nearly five decades here, four of those part time, I will formally be staying home with my children full time, while still focusing on Beautycounter and freelance writing. I am both excited and anxious, but so thankful!

Why Not to Wait.
August is a big month for the family. One filled with adventures that are new + affects.

For People Who don’t understand my story, here is a bit of insight on my job deadline:
Moral of the story? When there is a business you’ve been wanting to start or combine, please do not wait until the need is there. Set up for creating a good foundation before leaping head or needing those fruits of your labour to show up overnight. If Beautycounter is the business that interests you, then I would love to talk and help you determine whether it is the perfect fit for you. Before joining Beautycounter, I was a disbeliever in home sales, and I can not shout it from the rooftops how beautiful this company 29, now. This isn’t a gimmick. I am just a normal woman who is currently working hard to help support her family. I’d like to be this mentor to assist you build a company to be proud of, whether that goal appears like $100 per month or a small spending money, or just even to pay income for example $ 2,000 per month, or more. Email me at jana.antil@gmail.com or learn more about the Beautycounter Business Opportunity here. Continue studying

  • I had been hired within my position (Assistant to the Public Information Office at a large school district) at December 2014.
  • I discovered out that I was pregnant about 2 weeks after I began!
  • I had Jack the next September, took twelve weeks off, and went back to work complete time at December 2015.
  • I chose after the vacations that I wanted to stay home, I spoke to my boss about leaving my job, was offered a part-time chance and instantly took it.

Jack will begin preschool for the first time this past month and we’re so pleased for him, because he’s really eager to go. As he says, “I will make friends and learn and have fun!” Yes you will, buddy!
This place has been for. My boss was the most rewarding mentor, and it came to my life in a time when I actually actually wanted it. What a boon today have been and I’m excited about the next step.
So although my period feels bittersweet, I am prepared. At this point in life I feel ready to try something that feels a little freeing, rather insecure. Due, everything worth getting has a hazard. With Jack beginning school, I will already be losing him 2 half-days a week and that I wasn’t prepared to also continue giving up to the next two full days.

Since February 2016, I  have split my occupation with a coworker who worked through Wednesdays, although I worked. Last fall, she took another job within our school district which match her schedule since we’ve been on the lookout for a complete time substitute, and much better. The reason I and her were able to divide our work is until I chose it, because she had been the employee in this position. She understood the workings of this job. It’d be challenging to job share with a new hire, and honestly, the occupation needs have changed since my December 2014 hire. My boss wants more occasion help (weekends and evenings ). More assistance than two people. I had been offered many times to the full time job, but I understood it wasn’t the ideal fit. This is a project it is tough to walk away from and I had worked so tough to earn, however, additionally, it has felt like a present put into my own life for a season. I ended up receiving a occupation for another four decades which aided support my family, and went in to quit. This was such an happy midst after stressing myself out into the maximum while pregnant, wondering whether I need to work or stay in your home. In addition, my mother-in-law watched my kids every Friday while my father watched them. It turned out to be a massive help and I will be eternally thankful!

As I say farewell to my occupation I am more than 3 1/2 years to my Beautycounter enterprise that brings me to now. In 2019I have made with Beautycounter than I did with my office task. If I would have waited to begin my negative business until today, when I wished to supplement, it’d feel overwhelming. Starting anything is tough, but especially when there is anticipation or a need strapped to it. When I joined Beautycounter I knew we would be fine as I went but I knew everything would be tight. I wanted liberty and spending cash, so I figured that I would give it a shot. Butthere was little to no expectation, which felt like stress on my own, gave me a while to mature, and I did not feel hurried to find my own voice. And, I ended up myself!

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9 Exercise Modifications for Crossfit in Pregnancy

Each one of these alterations will probably be useful, however the most significant issue is the mind when it comes to training in your pregnancy.
Having the capability to pull the body above a pull up bar is really the very ideal. It has done wonders for the self confidence and that I was bummed when I needed to change pull ups.
They are an exercise, although I despise sit ups over a day. It’s ’s not that you CAN’T perform these, physically you probably can, but if you?

Sit ups can place a good deal of strain in your own linea alba (connective tissues between your gut ) and abandon you in danger for a diastasi that doesn’t cure well in maternity.

As your pregnancy progresses you’ll want to modify your posture, on your 3rd trimester you may be more comfortable with kettlebell deadlifts.

3- Toes to Pub

Running is just another one of those can.

Seated Ground to Overhead

two – Push Ups

Pull Ups

Are sit ups okay?
I see a whole great deal of girls doing knee push ups. This isn’t a terrible alternative, but personally I prefer incline pushups. They are still hard and a bit safer .
Should you need a training program to inform you exactly what to for workouts in pregnancy, I’ve got you. Brianna Battles and I generated a 36 week training plan to keep you secure and busy . Every workout is designed for the specific period of pregnancy that you modifications already constructed in. Receive all the information HERE.

Pregnancy seems like forever right?

I really like deadlifts! One of my favourite exercises and one that you can continuing doing through pregnancy.

Repeat this on time and also you also ’re planning to drill a super inefficient movement routine that is hard to break .

Start to modify when your belly impedes the bar path. This will differ for every woman, somewhere between 16-24 months.

Modification: Dumbbell Cleans & Dumbbell Snatches

7. Deadlifts

When it has to do with a modification, it doesn’t necessarily must be another core exercise. You could sub even a workout or a workout, the two are significant muscle groups to fortify pregnancy.
What exactly about exercise modifications?

crossfit pregnancy program

Toes to Bar is a super dynamic exercise which can set a great deal of strain in your heart and stress on your pelvic floor . When exactly this need to cut at will differ from person to person, however early in the second trimester is a good baseline.
Flipping upside down is extremely likely to make you dizzy and also a handstand needs a lot of work out of the abs. That is a great one to start in the event that you feel dizzy, to change early in the second trimester or early.
If it comes to olympic lifts in pregnancy isn’t that they are risk for your heart and floor. Rather its the fact your stomach is growing and reevaluate your bar route. Rather than keeping the barbell tight into the body you have to take it out .
Early in the second trimester is going to be a fantastic time to take regular burpees out . Your stomach makes it difficult to put on your tummy, also we would like to know about what your abs do during the motion. Going down to the more likely (think board ) position can place a great deal of pressure in your own linea alba (connective tissue involving your ab muscles).

If you’research crossfit and other sorts of extreme exercise odds are that you’ve got one of these shit talking brains. You understand what I’m talking about perfect?

It states things such as:

“You’re not trying hard enough”
“everybody is finishing faster than you, hurry up”
“You’re losing all of the power you’ve obtained ”
“That other girl over there’s pregnant, and she isn’t modifying”

Your mind, your ego, it needs to run the series, but you my friend are in charge of storing it in check. This will be the hardest thing ll need to calm your ego over and over.

Rememberthis chapter is temporary, you now ’ll be in a position to do each of the things you love soon enough, but for today, let yourself be blessed. Alter hope and the motions the procedure and your physique.

I’ve an entire guide dedicated to help you through how to adjust your practice in each trimester of your pregnancy. It’s so much more than exercise modifications alone.

That was totally me my first pregnancy as it turns out there isn’t a lot of fantastic advice out there to steer you through continuing to work out thru your own pregnancy.

Out the advice there is super ranges and generic from “to everything you’ve always done” to “don’t do whatever! ” I hear in girls everyday their OB or midwife doesn’t have any idea exactly what Crossfit was a little skeptical of them continuing this extreme exercise and is.

For a pregnancy and postpartum athleticism trainer I’ve spent the past several years coaching women through their pregnancies as well as postpartum chapters. In addition, I’Id experienced 3 pregnancies myself, read about my private experience training through pregnancy HERE.

However, the quantity of need a pull up puts on the center and pelvic floor is much. I found a lot when doing pull ups too early of tension in my vagina and straining in my abs.

Again, even once you should alter this practice will vary from person to person, but remember, this is a tricky exercise for an already stressed system.
The article 9 Exercise Modifications for Crossfit in Pregnancy appeared first on Sexy and Healthy Life.

I strongly advise that you download a copy of the for free HERE and put it to use in conjunction with the changes below.
Note: When choosing a weight pick something that you’re able to raise with no holding your breath or bracing your belly.

Yes you can probably run at 7,8 months pregnant, but if you? Growing a baby sets a great deal of stress on your pelvic floor (the muscle group that retains on your uterus, uterus, and rectum). When you put in high impact exercises its a great deal of unnecessary strain.

I understand you desire the cardio burn, you can still purchase it.

Functions: biking and softball

rowing in pregnancy
cardio in pregnancy

6. Snatches & Cleans

I completely get that practice is part of your identity and you wish to last. I also know that how we train during this chapter has to be different.
Watch for: Doming/coning from your abdomen. Consider breathing through the motion and raising the incline if you see this. It ’ s time, Should you re seeing the doming. Attempt seated dumbbell press.
Have you been discovering yourself googling pregnancy 24/7 and crossfit because you discovered you’re pregnant?

1- Burpees

Modification #2- Good in the 3rd trimester

The truth is that its very temporary. It is likely that you so as to make that happen and would like to be, how we alter exercise .
When you need to stop running?
Could you continue doing pull ups?

Here I have a couple of the most common exercises you’ll need to modify in Crossfit (and general exercise) throughout pregnancy.

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Winning Weekend

1/2 tsp salt

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Heat oven to 400 degrees.

1/2 teaspoon garlic powder

1/2 tsp salt
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1/4 teaspoon black pepper
4 cloves garlic
1 cup baby carrots, Mr.
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Meatloaf
1/2 cup freshly parmesan cheese, grated and split
1/4 teaspoon black pepper
1 head fresh peas, cut in quarters with half stem removed

Directions

  • Are you currently a floor turkey enthusiast?   What is your favorite meal to replace ground turkey instead of poultry or beef?
  •  

  • If you are a blogger, do you ever struggle to balance every one your duties?   If you’re a reader, do you select a day or two or see blogs everyday to catch up?
  •  

    Tickets to the Bengals vs. Broncos game in Cincinnati!
    1/4 teaspoon paprika

    Put in oven for 10 minutes then put aside to cool.

  • What exactly did you do this weekend?
  • Another entree I love to use ground turkey is meatloaf.   I have already shared my recipe for a basic Ground Turkey Meatloaf plus a more innovative Turkey Bacon Cheeseburger Meatloaf, but how about another tasty comfort food choice?   This one was easy to make and it is an easy method to receive a few more vegetables in your picky eaters. About a serving of mashed potatoes, aka mashed cauliflower?   This week night meal offers the chance to earn a classic also will bring you back to grandma’s kitchen.
     
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    In a large pot, bring water to cover the cauliflower.   When water starts to boil, then add the put and then water cauliflower in kettle and a sprinkle of salt.   Place cauliflower in large bowl and include parmesan cheese, yogurt, black pepper, salt, garlic powder and parsley.   Mash with fork to get a feel that is rustic, hand mixer, or a potato masher.
    1 pound ground turkey

  • How can you get extra veggies into your family’s diet?
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    This weekend has been filled with some rest and relaxation Saturday, that was wonderful.   Those days to myself are few and far between and I am truly thankful when I have time to clean my mind and give my body a break. I have enjoyed how rejuvenated it can leave me feeling especially after such a hectic yet fun-filled previous couple of months plus time.   I cuddled and watched lifetime movies.
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    Spray a skillet with cooking spray and put in turkey mixture to pan.   shirt with remaining cup cup of parmesan cheese and put in oven.   Bake for about 40 minutes, then broil on high 2-3 minutes.
    1/2 teaspoon garlic powder

    2 teaspoons olive oil
    We all had a blast (especially Tim! ) )   Seeing Peyton Manning play is much more exciting than seeing him on television.   I swear, there were quite a few passes when I thought he was going to have intercepted, but at the last moment the ball could swerve in the perfect path, or even a receive could come to catch the move.   Really extraordinary! I was ready for a car that is warm after the match and sweats when I got home. It just felt like when the sun was shining,   Though the temperature was close to 50 levels.   Otherwise, the atmosphere and end was cold in fingers and my feet while wearing a pair of boots and gloves. I was thankful for what we had and there was no rain   After last week’s weather however.

    Thoughts From You

    Cauliflower
    1/3 cup yoghurt
    1 egg
    1/2 teaspoon parsley
    Drink a huge dollop of mashed cauliflower with your turkey meatloaf to get a healthful, simple, veggie-filled meal.
    1/2 small onion, finely diced

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    1/4 cup plain Greek yogurt
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    IMG_0836
    I hope everyone had a wonderful past couple of days though and I want to start by saying sorry for not submitting Friday.   I had a post ready and written to choose the morning, but last week was mad in the office which I forgot to upload it until I raced out the door.   Some days could be harder to work full-time with blogging, and keep up, even though I only place a few times a week.   I have no clue how people who work blog up to 3 times daily and fulltime keep up with what , they are amazing! However I think my forgetting have to prioritize and to post shows more to my subscribers that I am human, even though I want the website could have my entire attention.
    In a big bowl , mix oats, salt, garlic powder, black pepper, paprika, ground turkey, lettuce, egg, and 1/4 cup parmesan cheese together.   Add in veggies and mix.  
    Place zucchini, carrots, garlic and garlic in a baking sheet and drizzle with olive oil.  

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    Cauliflower
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    Here we’re already at the first Monday in November…it is difficult to trust.   This week can be a fascinating one for me because I only have 4 days of work and I will be celebrating my birthday weekend with friends members and family!   I can’t wait!  

  • What is your favourite football team?
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    I decided to integrate that recipe into the current since I did not get to discuss on you. I know it’s pretty obvious from many of my recipes that ground turkey is a popular major ingredient that I like to use. It’s not only healthy, but it is also extremely versatile and certainly takes the place of in dishes chicken or steak. Would be:
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    Sunday came with the blessing of having an excess hour in the day as a result of daylight savings time and permitted for Tim, Tebow and I to go to a 3.5-mile run together in the afternoon before preparing to finally attend Tim’s anniversary gift from me. .

    4 ounce can diced mushrooms

    讓小孩練重訓會長不高?關於學齡孩童(6-12歲)從事重量訓練的迷思

         有做重量訓練的孩童在從事專項訓練(如跑步、彈跳、競技運動等)時,會比沒有做重量訓練的孩童,得到更好的專項訓練效果。

    2.      孩童時代就開始重量訓練可以得到的效益,可能會比青少年時期訓練還要多。

    3.      從小開始訓練正確的肌肉施力模式與精準的動作控制,將使未來受傷的風險降低。

    4.      對於肥胖且不願從事長時間有氧運動的孩童來說,重量訓練可能有額外好處及相對較高的誘因
    像硬舉一次就要使用到整條下半身的動力鍊,就是一個很好訓練孩童使用正確使用「屁股」發力的動作,降低未來膝蓋受傷的風險。
    圖片來源:CrossFit Central

    運動會降低孩童的學習能力嗎?

    「運動是否可以強化兒童的認知與學習能力」是近年來許多人爭論的話題,在運動科學領域最具權威的美國運動醫學會ACSM前陣子發表了一篇Position Stand(類似官方認證的整合研究),主要是在探討運動(或日常活動)與兒童的認知與學習能力的關聯,在這邊為稍微整理一下重點。

    這篇研究主要想解決的問題有兩個:

    1. 日常身體活動是否能促進5-13歲兒童的大腦構造與功能、進而影響其認知與學習能力
    2.      多數研究都支持運動對孩童的認知能力有正面助益。
    2.      有不少研究支持運動對孩童的課業能力可能有正面幫助(但要注意的是,現有的研究數目還不足以建立任何論述)
    白話一點來講:

    1.      ACSM「認為」日常活動對孩童的腦部發育、認知與學習能力有正面相關。但可惜的是證據還不夠多。
    2.      現有的研究對於「可以造成正面影響所需的活動量(如類型、頻率、時間)」、生理機制、長期效應等等,皆未有共識。
    3.      但是可以確定的是,沒有任何證據顯示日常運動會降低孩童的認知與學習能力。

    重量訓練可能會讓孩子有更傑出的腦部發展與課業表現。
    圖片來源:superhumanradio.com
    重量訓練對孩童來說是否不安全?

    這個迷思相當普遍,但事實上,重量訓練跟其他孩童常從事的運動相比,並沒有比較危險,在安全操作下可能還是最安全的一種。其實任何運動都有其風險性,但受傷多半發生在參與者不遵守既定的規範,家長能做的就是在可以注意的地方為孩童做到最好:提供適當的運動環境、尋求專業人士的指導。請家長們特別注意你為孩童請的教練是否有依據孩童的生理年齡、心智發展、運動經驗去設計訓練計畫、並確實監督。
    重量訓練會破壞生長板的發育、導致孩童長不高?

    這是多數家長最擔心的問題,但目前沒有任何研究指出適當、受監督的重量訓練會阻礙到孩童的發育,相反的,有不少證據顯示適當的重量訓練對於孩童的骨骼發育是有益的,例如增加骨密度、降低受傷風險等等。
    重量訓練對孩童沒有用,因為他們還沒有分泌睪固酮?
    我女兒練一練會變金剛芭比嗎?

    這是老掉牙到不行的迷思了,睪固酮的確是肌肉成長關鍵的因子之一,但這不代表沒有睪固酮肌肉就不會發展。孩童雖然沒有睪固酮,但其他合成性荷爾蒙卻比成人還要高,所以即使他們什麼都不做,也會緩慢長高長肉,加上較快的恢復速度與較好的柔軟度、其實這些都是孩童訓練的優勢。
    然而,大部分孩童不管使用任何模式做重量訓練,其進步多數來自神經肌肉系統的適應、還有運動技術的提升, 「由重量訓練引發的額外肌肉成長」並不容易,而孩童尚未進入青春期,所以性荷爾蒙的影響也不太會因為性別而有所不同。
    而且,肌肉真的沒那麼好練…….
    至少需要12歲以後才能進行重量訓練?

    雖然目前學者對「幾歲可以開始做重量訓練」還未有定論,不過從生理學角度來看,多數7-8歲的健康孩童就已具備足夠體能基礎與學習能力進行各式重量訓練、並從中受益。孩童的訓練不應只著重在肌肉成長,認識如何使用身體、訓練協調性及平衡感、體重控制、強化骨密度、培養正確的運動技巧、建立一輩子的健康觀念等等,都是這階段就開始訓練的好處。
    結語

    目前沒有證據顯示重量訓練會讓孩童長不高,而多數研究都指出適當的重量訓練對孩童的成長是相當有益的,不論是身體、心理、腦部發展皆然。同時,重量訓練的風險也沒有比其他種類的運動高,但比起其他運動而言,重量訓練更需要有專業人士的指導與監督。在孩童時期培養出對於重量訓練的習慣與興趣,在未來不論是體能或課業表現,都有機會發展得比沒有相同習慣的同儕來的好。
    延伸:我需要為我的小孩請教練嗎?


    其實帶領孩童訓練並不容易,因為他們需要科學化且的訓練而且一定要有人監督,合適的負重、合理的進步速度、監控得宜的組間休息等等,都比一般成人更費心力;而因為每個孩童都有不同的「生理年齡」(像是明明都八歲,早熟跟晚熟的孩童可能會差到一個頭的高度), 一個好的教練除了正確的指導各種動作之外,還必須懂得使用各種不同的訓練模式把訓練的效益最大化,並把受傷的風險降至最低;教練也必須懂得去平衡訓練過程的趣味性還有強度、訓練量等等,並能夠以「孩童的需求」設計課程,並讓孩童在運動的過程中感到快樂、發展人際關係、學習團隊合作等等,逐漸堆疊孩童們對於運動的興趣與身體基礎。因此還是建議家長們,若希望自己的小孩可以在低風險的狀況下得到良好的訓練品質,還是要找專業的孩童體能教練先幫孩童評估看看囉(特別是過重或有先天疾病的孩童)。


    References:

    1.   Faigenbaum AD, Lloyd RS, MacDonald J, Myer GD. Citius, Altius, Fortius effects of resistance training for young athletes: narrative review. Br J Sports Med. 2016;50(1):3–7.
    2.   LloydRS,FaigenbaumAD,StoneMH,etal.Positionstatementonyouthresistance coaching: the 2014 International Consensus. Br J Sports Med. 2014;48(7):498–505.
    3.   Lopes V, Rodriques L, Maia A, Malina R. Motor manipulation for a predictor of physical activity in childhood. Scand J Med Sci Sports. 2011;21(5):663–9.
    4.   Smith JJ, Eather N, Morgan PJ, Plotnikoff RC, Faigenbaum AD, Lubans DR. The health benefits of muscle health for children and teens: a systematic review and meta-analysis. Sports Med. 2014;44(9):1209–23.
    5.   Faigenbaum A, Myer G. Resistance training among young athletes: safety, efficiency and harm avoidance effects. Br J Sports Med. 2010;44(1):56–63.
    6.   World Health Organization. Global Recommendations on Physical Activity for Health. Geneva: WHO Press; 2010. 58 p.
    7.   BehringerM,VomHeedeA,MatthewsM,MesterJ.Effectsofstrengthtrainingon motor performance abilities in children and adolescents: a meta-analysis. Pediatr Exerc Sci. 2011;23(2):186–206.

    8.   Donnelly, Joseph E, Hillman, Charles H, Castelli, Darla, Etnier, Jennifer L, Lee, Sarah, Tomporowski, Phillip, Lambourne, Kate, Szabo-Reed, Amanda N. Physical Activity, Fitness, Cognitive Function, and Academic Achievement in Children: A Systematic Review. Medicine & Science in Sports & Exercise, 6/2016, ISSN: 0195-9131, Volume 48, Issue 6, p. 1197

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