Good morning!
Here's a little sample of our RMO schedule! We're technically on day 17 of voluntary self-quarantine and have a little routine going-on which has been so pivotal to everyone's sanity!
Having a structure helps to manage expectations allowing for lots of freedom within boundaries, a key principle of Respectful Parenting. It helps everyone take ownership with a semblance of control over all the things we can't control!
One of the big things (that I highly recommend!) we did as a family when we knew we would have to potentially self-quarantine for 4-6 weeks with our family medical history as well as with my work travel was sit down as a family and talk about what was important to us.
We live in a 1500sqft apartment and haven't left these four walls. 😅😅❤️ We have a balcony but other than that, we've not gone to other public common areas which made it very important that we make our home, a safe, loving, fun, haven instead of prison walls.
The best way for success was for all of us to talk about what was important to us. What we needed on the schedule to find our happy.
For mama and daddy, it was making sure that we had set time for us to work and for Ella Grace, she wanted to have morning meetings and a few other special mentions like morning snuggles, cooking together, play time.
This is by no-means a be-all ends-all, it will look different for every family depending on what you and your littles find important. The key is just that with a structure and framework, it allows everyone to breathe and create, have fun and be present without worrying about what's happening next which is especially important for little ones.
This schedule while very thought out, is flexible. We don't micromanage at all and there are no set times where something has to be done at a specific time (outside of her medicine schedule!). Listen to your gut, mamas. It's your superpower!
Ps. Can you tell which part of the day this picture was taken?
I wrote it up on our "command center" which are these giant sliding glass doors that we have in our kitchen. We use chalk pens and write our favorite quotes, grocery list, schedule, family goals, etc and it's easily wipeable!
On the left are "special" things that we get to do by the day along with suggestions on play ideas if she's stumped and on the right, our running schedule that I want to reiterate again, looks very long and complicated but is just more of a loose framework and structure!
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The pyramid you see is something is an intuitive tool-based one-on-one family private session I teach using science-based emotive drivers to help you find what's important to your family, what you want to achieve, and the tools to get there.
It's great for families wanting to get a clearer and on the same page on how to reach their mama and daddy goals and something that has radically changed the way I love, lead, and mama! If you’re interested in signing up for it after Covid is over, come have a chat w me!
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RMO SCHEDULE
❤️ Morning snuggles
A loving quiet start for everyone, good morning hug or snuggles or just quiet time together as they wake up
❤️ Make breakfast with daddy
Ella Grace's favorite time w daddy - they make coffee and breakfast together. While not limited to this, because breakfast is usually her choice, I also list down some options to help her.
❤️ Medicine
Ella Grace has daily medicine that she has to take so putting it on the schedule helps her get a sense of what happens when since much of our routine has changed. It also helps everyone not forget!
❤️ PLAY!
Such an important part of her day, we allow for lots of time for free play and exploration. She plays independently and happily while daddy and mama work.
Her favorite options include dress-up, role-play, restaurant, construction, magnatiles, podcasts, games, art table, dancing, scooter, forts, obstacle course, sensory etc.
She has free run on our little apartment and her imagination is her limit. Freedom within boundaries!
❤️ Movement
We try to move together as a family everyday for at least 20-30mins of vigorous activity. Movement helps your brain get to a theta state which helps with focus and understanding new information which is great for both adults that need to work and littles that need to play and learn!
Movement when you're shut it also helps regulate your hormones and keeping your body active will not just help you feel good physically but also mentally.
Some of our favorite ways to move together are family yoga, dance party, zumba, workout video, HIIT circuit, etc
❤️ Morning snack
Studies have also shown that a good snack or meal after activity helps little ones to sustain this theta state longer.
Also, mama is hungry and doesn't want to be hangry!
❤️ Morning meeting
This was beautifully one of the biggest requests Ella Grace wanted when we asked what was important to her. It's a little circle time that she usually has at school and it gives everyone safe space to come together, talk about what's on their mind or what's happened, as well as sets up expectations for the day by going through what day it is, what our plans are, etc.
❤️ Play/work
Another space to independently work and play and using some key Respectful Parenting principles after connecting (morning meeting, family movement, snack etc) to disconnect.
Fueling up their love tanks allows this space to largely remain uninterrupted, productive, and happy!
❤️ Lunch
We usually have a simple lunch - sandwiches, wraps, leftovers, soup and rice, one-pot meals, etc
❤️ Nap
Ella Grace cleans up and changes into her pjs for a little nap after lunch. She has a little eye mask and sleeping bag that she drags out to the living room sometimes to be close to us while we work or she might take a nap in her room or our room.
Our boundary is just that her body has to rest so we are quite flexible and work with her so she feels like she has some amount of ownership in it which helps with cooperation!
❤️ Afternoon snack
We take a little break together and have an afternoon snack/tea/coffee and just check in with one another (there's that connect to disconnect again!)
❤️ Play/work
Ella Grace usually spends this time playing but mostly lots of movement-based play like dancing, scooting, rocking/jumping on her balance board, etc
❤️ Cooking/TV time
I start preparing dinner and Ella Grace usually will help me cut, wash, etc and when she's done helping, she gets a little tv time while I finish up. Her favorite shows currently are The Wiggles, Hi-5, Fireman Sam, Paw Patrol
❤️ Dinner
Mealtimes are special for our family. It's our chance to connect and eat together so we try to really be present. Put our phones away, sit down at the table or if we're having dinner outside, on the mat or bench together, set up and clean up together so it's a family activity.
❤️ 20-min shakedown
This is a fun clean-up game that we play at the end of the day. We set up a timer for 20mins and quickly try to clean up as much as we can.
The only rule is that at the end of 20mins we stop and walk away. It makes the clean-up less overwhelming and also elicits participation from everyone because there is a certain end time that doesn't get extended no matter what, making it much easier to get everyone to participate the next time too.
You'd be amazing how much we can get done in 20mins! In our little apartment, having free reign to play throughout the day allows us to not have to micromanage but also not go nuts from the mess. We pick up here and there throughout the day but the 20min gives us a nice reset for the next day while making it not feel like a big task.
❤️ Movement
We usually have some sort of movement - epic dance party is one of our very favorites. If it's been a very busy tiring day, we might play a song and stretch, meditate or do wind down yoga instead. There are no hard and fast rules, just again time to move and listen to our bodies.
❤️ Bath/Shower
Ella Grace takes her own shower and this is also usually when she brushes her teeth, takes her medicine, etc.
❤️ Night Meeting
Similar to morning meeting, it's a little circle to come together and debrief from our day together. We usually play Happy/Sad/Grateful which is the highlight for everyone. We do a little breathing and love shower after, read a few books then end with prayer before Ella Grace goes to bed and mama and daddy get some mama and daddy time!
Hope this helps!
同時也有4部Youtube影片,追蹤數超過7萬的網紅sherrybyw,也在其Youtube影片中提到,My fitness routine is good for those who want to keep fit by doing FUN sports (rather than people trying to do intense workouts to lose weight in a sh...
「stretch before or after running」的推薦目錄:
- 關於stretch before or after running 在 Racheal Kwacz - Child & Family Development Specialist Facebook 的最佳解答
- 關於stretch before or after running 在 Jasmine Suraya Chin Facebook 的精選貼文
- 關於stretch before or after running 在 Jasmine Suraya Chin Facebook 的最讚貼文
- 關於stretch before or after running 在 sherrybyw Youtube 的最佳貼文
- 關於stretch before or after running 在 papadesuyo777 Youtube 的精選貼文
- 關於stretch before or after running 在 pennyccw Youtube 的最佳解答
stretch before or after running 在 Jasmine Suraya Chin Facebook 的精選貼文
Soo, I did some YouTube research and found 4 stretches pre run and post run that are super simple and won’t take more than 5 minutes. For those yang tak cukup masa for the full stretch, I’ll share some quick stretching tips soon! •
But of course, for extra relief and nak rasa bagus before and after ur run, apply the muscle rub before running. It feels hot against your legs but so good, macam sauna hahaha. The warm sensation soothes your muscle aches and pains and increases your blood flow. •
Seriously recommended for runners or those who are exercising. Not kidding, get yours from any nearest pharmacies 😉
#TigerBalm #TigerBalmActive #mytigerbalm #RoarwithTigerBalm
stretch before or after running 在 Jasmine Suraya Chin Facebook 的最讚貼文
Soo, I did some YouTube research and found 4 stretches pre run and post run that are super simple and won’t take more than 5 minutes. For those yang tak cukup masa for the full stretch, I’ll share some quick stretching tips soon! •
But of course, for extra relief and nak rasa bagus before and after ur run, apply the muscle rub before running. It feels hot against your legs but so good, macam sauna hahaha. The warm sensation soothes your muscle aches and pains and increases your blood flow. •
Seriously recommended for runners or those who are exercising. Not kidding, get yours from any nearest pharmacies 😉
#TigerBalm #TigerBalmActive #mytigerbalm #RoarwithTigerBalm
stretch before or after running 在 sherrybyw Youtube 的最佳貼文
My fitness routine is good for those who want to keep fit by doing FUN sports (rather than people trying to do intense workouts to lose weight in a short amount of time...which is not healthy anyway ^^) I think the first step to keeping fit is finding a sport you really enjoy playing. For me, I absolutely love running, swimming, karate and of course, badminton! I find that whenever you play a sport that you love, time flies and before you know it, you'll lose weight naturally and healthily.
Unlike doing specific workouts for your arms or thighs, sports can give you an overall workout which can tone your entire body as a whole! If you want to gain more muscle mass, sports is the way to go. Even if you don't want to want to have bulky muscles, you can just stretch before and after (like I did in this video) to lean out your muscles.
As for myself, I've done karate for a little over 9 years now and I got my black belt last year. The style of karate I do is a branch off of gōjū ryū (剛柔流) called meibukan (明武舘). I've also played badminton basically all my life but I only started playing competitively 4 years ago. I also started swimming competitively (this is not my forte sport but I do enjoy it ^^) 4 years ago as well. To date, I still cannot dive and I just look like a dying elephant cannon balling into the water. I've taken diving lessons before but the coach basically gave up on me. Something about diving just really scares me - I'm shuddering at the thought of diving right now haha. I've never been a competitive runner because I just lightly jog in an attempt to build up my low stamina. I started running long distances the beginning of this Summer. At the beginning of July, I was only able to run 4km max. However, I went running 3 - 4 times a week and now, I can run 6-8km.
Here is how my typical week looks like...
Monday:
Karate (1 hour) + Competitive Badminton Games (3 - 4 hours)
Tuesday:
Running (1 hour)
Wednesday:
Karate (1 hour) + Competitive Badminton Games (3 - 4 hours)
Thursday:
Running (1 hour) + used to do ballet (1 hour)
Friday:
Badminton coaching lessons (1 hour) + leisure badminton (2 hours)
Saturday and Sunday:
My recovery days. You can find me on the couch eating chips and salsa all day haha.
Aside from keeping yourself active, it's also very very important to have a good diet! I try to drink water as much as I can. Sometimes, when I'm not in the mood for water, I go for green tea (or any type of Chinese tea, the type without sugar / cream / milk). Make sure you have a balanced diet with protein and veggies and all that good stuff. I am not knowledgeable in this diet field at all so I would suggest you can find other Youtubers (or a professional) who can provide you with info on how to eat healthy :)
I recently revamped my blog so please feel free to check it out here~ http://www.abrushofbeauty.blogspot.com
I also just got Instagram so follow me if you have an account and would like to see my high contrast selfies and sexy food pictures hahahaha.
Anyway, this video was super long because I tried to pack as much information into it as possible. I hope you guys find this helpful and if you have any questions, you can ask me in the comments section or any of the following ways.....
Chinese video title: 瘦身運動 (空手道)
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stretch before or after running 在 papadesuyo777 Youtube 的精選貼文
English recipe
https://cookpad.com/us/recipes/148709-springy-homemade-udon-noodles
Ingredients(for 5 servings)
・500 grams All-purpose flour
・25 grams Salt
・250 ml Water
・1 White flour (to use for dusting)
How to make Udon noodle.
①These are the only ingredients. Thoroughly dissolve the salt into the water.
②Gradually add the water to the center of the all-purpose flour (leave behind 50 ml for later.)
Stir together with you hand to break up the clumps.
③If there are clumps, break them apart. If the flour turns somewhat yellow, as seen in the picture, it's okay.
Pour in the remaining 50 ml of salt water.
④Knead the dough for about 10 minutes. Fold it over, push it out, and repeat.
If you put it in a plastic bag and step on it to knead, they will become firm and chewy.
⑤Once you have finished kneading the dough, put it in a plastic bag and let it sit for 1 hour.
⑥If making this in the summer, let it sit for less than an hour. If making this in the winter, you should probably let it sit for longer.
⑦Once the time has passed, gently knead the dough again and let it sit for about 20 minutes.
If you skip this process, the next step will be pretty difficult to perform (if you stretch it out, it will move back into place).
⑧Use a rolling pin to spread out the dough to 3mm thick. Do your best to make the thickness uniform! I used a large wooden pestle as a rolling pin.
⑨Dust a large amount of flour onto the rolled out noodle dough.
Fold the dough like an accordion and slice strips of dough with a knife.
The thickness and width should be about 3 mm.
⑩After slicing the noodles, if you bundle them into individual portions, they will be convenient to manage.
Before you will be boiling the noodles, dust with a lot of flour.
⑪Boil the noodles in a pot of water for about 8-10 minutes or until they are done.
When you are testing the hardness of the noodles, please dip them in cold water.
⑫Once the noodles have boiled, drain the water and rinse with running water to cool them off while at the same time rinsing off the slime.
Arrange in a bowl and they're done!
stretch before or after running 在 pennyccw Youtube 的最佳解答
Allen Iverson and Carmelo Anthony kept Denver's offense in high gear, but it was Kenyon Martin's defense that had coach George Karl talking.
Iverson had 36 points, Anthony added 33 and Martin shut down Toronto all-star Chris Bosh late as Denver rallied to beat the Toronto Raptors 109-100 on Sunday afternoon.
"Kenyon Martin's defense on Bosh was incredible and got better as the game went on," Karl said. "You win games with stops more than making shots. I thought Kenyon was the star of the game."
J.R. Smith scored 14 points and Marcus Camby had 15 rebounds as Denver rallied from a 17-point first-quarter deficit to win for the fifth time in seven games.
"Once we got it together on the defensive end we were able to run and not have to play the half-court offense," Iverson said. "We just wanted it more than they did at the end."
Limited to just two games last year following right knee surgery, Martin has reclaimed his role as Denver's defensive stopper this season.
"He's one of the very few guys who can play at a high level after coming back from such a serious injury," Camby said. "We're definitely happy to have him and we definitely need him, especially with Nene being out of the lineup the whole season."
Nuggets forward Nene is out for the season after surgery to remove a tumor.
Martin said he relished the chance to guard fellow Texan Bosh, who missed the only shot he took in the fourth.
"I don't give anybody a night off," Martin said. "Both of us being from Dallas, he should know that he's not going to get a night off."
While he faded in the fourth, Bosh shone through the first three quarters, finishing one assist shy of a triple-double. Bosh had 17 points, 12 rebounds and a career-high nine assists, but Toronto still lost for the seventh time in eight games.
"The thing that bothers me is at the end of games we're just too hesitant," Bosh said. "We hesitate too much and we think about it too much. I know it gets harder down the stretch but we should step our game up instead of taking steps back."
Jose Calderon had 17, Andrea Bargnani had 16 and seven Raptors reached double figures, but it wasn't enough.
"We did a lot of good things but we just couldn't get over the hump," Toronto coach Sam Mitchell said.
Iverson, who has averaged 30.4 points in 36 career games against Toronto, made two of Denver's six 3-pointers in the fourth, including one with 1:07 remaining that capped a 7-0 Denver run and gave the Nuggets a 103-98 edge.
"That gave us a stress-free ending," Karl said.
Denver trailed through the first three quarters before taking its first lead at 74-73 on a 3-pointer by Linas Kleiza on the first possession of the fourth.
A quick start by Bargnani helped Toronto take a 17-point lead in the opening quarter. Bargnani started 7-for-8 and had 16 points in the first as the Raptors jumped in front 35-18 before five straight points from Smith made it 35-23 after 12 minutes.
Nine points by Smith and six points each from Anthony and Iverson helped Denver close the gap to 54-46 at the half.
Karl said Smith's energy led directly to Denver's comeback.
"We don't win this game without his second quarter spurt," Karl said. "He got us running, he got us aggressive to the rim, he got the penetration game back, rather than the jump-shot game we had most of the first quarter."
Bargnani didn't score again after the first, missing his final six shot attempts.
Game notes
The Nuggets went 11-for-22 from 3-point range. ... Denver has scored 100 or more points in 11 consecutive games. ... Toronto's Jamario Moon had a career-high 15 rebounds. ... The Nuggets are 2-2 with one game remaining on a five-game road trip. Denver visits Memphis on Monday. ... This was the first of four straight at home for Toronto, which hosts Detroit on Wednesday, New York on Friday and New Orleans next Sunday.