Becoming A Calm Mom: Strategy #5

Happy Tuesday beauties!!! 

You know the next strategy that is outlined in Dr. Ledley's has actually been pretty helpful as Coach and I cheered on our Badgers in both the Sweet 16 and Elite 8 games! We are so very excited that the Wisconsin Badgers have progressed to the Final Four back-to-back. We are planning to attend the games again this year. I promise that my attire is Badger-fan approved, unlike last year. 

So here is the 5th strategy:

Tips for Creating a Calm Body and Soul

Try the following relaxation strategies to create a Calm Body and Soul:         Breathing exercises         Muscle relaxation         Positive energy         Listen to music         Dance with your baby in a sling or infant carrier         Take a bath or shower         Go for a walk         Do yoga         Call a friend or family member        Do anything else that you used to find relaxing before having a baby

Ledley, D.R. (2009). Becoming a calm mom: How to manage stress and enjoy the first year of motherhood. Washington, DC. American Psychological Association.

Question of the Day:: What strategy do you use to stay calm? 

Michelyn Cynthia

Coaches' Wives - The Trailer

Yesterday I stumbled across the Facebook page for "Coaches' Wives" a feature documentary film about the unsung heroes of sports. The director, Jonathan Moore, is the proud son of a coach - and a coach's wife.

Source

 How ironic is that? As I prepare for our trip to the Final Four, in which I look forward to mingling with basketball coaches wives, I happen to find such a Facebook page!

What does one do when they find these sorts of things?

Well, if you are me, you immediately Facebook message the director.

And guess what? He responded pretty swiftly!

Jonathan shared that they are hoping for a Spring 2015 release date, though the specifics of distribution are still to be determined. I will surely keep you guys posted! Maybe I will get a sneak peak (hint hint).

I was most impressed that the documentary features coaches wives from various sports - not just football and basketball. They too feature coaches wives whose husbands coach at the various levels (e.g., high school, college and professional sports). In all this means that the documentary will showcase a diverse array of coaches wives, or at least this is my hope!

Just from the trailer, I am seeing a lot of similarities in the comments by those featured in my own A-Game Attire "starting five"!

My favorite quote from the trailer (paraphrased): You need to be ok' knowing it (being a coach's wife) will be a wild, wild ride!

Check out the trailer and "Like" their Facebook page!

Michelyn Cynthia

Question of the Day: Are you heading to the Final Four next weekend? If so, let's me up!

Bump Watch: Week 26

How Far Along:: 26 weeks

Size of Baby:: Little Miss Kemp is the size of a head of lettuce!

Gender:: Girl!

Stretch Marks:: Started using mama mio body buff. It is a really light formula, not sure if it is making a difference, but "placebos" are fine with me :)

Sleep:: Up and down. I have been waking several times in the night to use the potty and also because of insomnia - kind of over it!

 Exercise::Got back in the swing of things over the weekend with my treadmill routine, and then returned to the box on Monday! I too started jogging a little more than in previous weeks. Are you surprised given my recent article, This Momma-To-Be Can't Run?!?! I will clarify that I am doing more of a jog + walk interval than anything. But, it does feel good to be moving faster than a walk.

Cravings::After consuming 90% carbs last week, it has been a little struggle not wanting Ezekiel bread, cereal and crackers. I really like carbs, but am trying to stick my weekly meal plan for the week.

Miss Anything::Now that the weather is warmer, I am quite envious of the runners I see about town.

Symptoms:: Back relief has come. I mentioned last week about getting manipulated. This occurred on Monday, and I go back in two weeks. 

Belly Button In or Out::In

Movement:: Yes! The neuromusculoskeletal doctor on Monday stated: "Wow! She moves a lot!"

Best Moment of the Week:: Seeing the doctor on Monday & getting back into my workout routine!

Looking Forward To:: Madison!

Michelyn Cynthia

On Being A Calm Mom: Strategy #4

Out of all of the strategies outlined by Dr. Ledley this next strategy is one that I REALLY struggle with. I can be so indecisive at times and, of course, this occurs when I need to make pretty big decisions. Small, irrelevant decisions don't cause me much distress, but a decision that has a long-term impact or large ramification can cause me much turmoil.

I really like the strategy and tool that is outlined in the book for making decisions, especially since Dr. Ledley encourages you to develop several, possible solutions.

The Calm Mom Approach to making decisions involves six steps:

1. Define the problem and set a goal.
2. Brainstorm at least five possible solutions.
3.  Consider the pros and cons of each solution.
4. Select one solution or a combination of solutions.
5. Make a plan to implement the solution.
6. After giving the solution a chance, evaluate whether or not it is working.

And here is a handy worksheet that can be used to work through the six steps, outlined above.

Michelyn Cynthia

A-Game Attire 2014-15 Season In Review

Though the college/high school men's  basketball season has not officially ended, I wanted to take a moment to thank the five coach's wives that participated in my A-Game Attire feature series for the 2014-15 season!

Most of these women are strangers in many respects, though I do feel a connection because of the shared life experiences that are the norm in our lives.  Of course I loved all of their game-day attires, learning about their respective schools, and how they met their significant others; but the recommendations that they all shared on living as a coach's wife were my most cherished aspect of each feature!

Without furtherado, let me re-introduce you to my starting 5 for the 2014-15 season:

Point Guard - Danyelle Musselman

Shooting Guard - Andrea Hansen

Small Forward - Lisa Compton

Power Forward - Ashley Pittman

Center - Amber Tysl

If you have not done so already, please head on over to each of these ladies' feature posts! Danyelle, Lisa, and Amber have blogs of their own which I do hope you follow! Andrea and Ashley have personal businesses/professions that they discussed on their features, and they be be able to help you in that regard.

As I get ready to head to Indianapolis, I am looking forward to meeting some of the women that were featured, seeing my previously acquainted coach's wives whose husbands work nationwide, and hopefully making new friends. 

Michelyn Cynthia

Question of the Day: Are you a college and/or high school coach's wife or significant other? Interested in sharing your game-day attire and style? If yes, contact me, for more information for the 2015-16 season!

Meal Planning: Week 5

Happy Sunday! How are your brackets panning out? So far it seems like no one in America predicted such close games and many upsets! I guess that is why America loves March Madness!

Well, I must admit, there are many repeats this week. Not much food from our meal planning outline was consumed past Monday of last week. Now, I must say that the Paleo Pumkin Bread is pretty simple to bake and good on the taste-buds! I highly recommend mommas making this for their kiddos. They will enjoy it, oh and the hubbies too!

The Savory Chicken Casserole, also paleo, was good but not certain I will be making it any time in the future since it came up shortly after its consumption. I know, it is now an aversion to even think about that meal. Dang, kind of wish I had eaten ice cream or pizza then maybe I would never have the urge to eat one of those foods ever again, lol.

We are headed for Madison on Friday, so this meal plan will only consist of Sunday through Thursday!

Breakfast
Scrambled eggs & Paleo Pumpkin Bread with Berries

Lunch
Protein Shake & Apple with Peanut Butter

Snack
Gluten-free crackers, Celery & Hummus

Snack #2
Quest Bar

Dinner
Sunday: Paleo Asian Meatballs & Quinoa

Monday: Taco Salad

Tuesday & Wednesday: Paleo Chicken Curry & Brown Rice

Thursday: Zucchini Noodles with Ground Turkey & Tomato Pasta Sauce

Michelyn Cynthia

This Momma-To-Be Can't Run?!?!

After Monday's stint with the ER, I have questioned even writing about this topic. As this pregnancy progresses, a few of my ideals and perceptions about pregnancy, child-birth, and parenting have indeed changed; however, I think many woman and their partners would agree that this growth occurs.

I first want to thank each one of your for your comments on the blog and on my Facebook when I announced that I had been in the ER! It is always reassuring to know that people are sending well-wishes and reminding me to take it easy! I did not get out of the bed all day Tuesday, and returned to work on Weds working in 30-45mins intervals with the same amount of rest.

Yesterday at my OB appointment, my physician stated that there is no way of truly knowing what caused the gastroenteritis, but that the contractions were triggered by my dehydration. I am still amazed that I had such severe dehydration (off the charts!), given the copious amounts of water that I consume on a daily basis! But, if you observed the frequency and intensity of my hurling sessions, then I guess not so surprising! Overall, I had no major concerns so I left with a clean bill of health, and the encouragement to continue to consume more solid/rich foods as the days go by.

Every day since Tuesday morning, I have progressively felt more like myself. Coach made the most delicious home-made chicken noodle soup that I was finally able to enjoy on Wednesday for dinner! I will have the last bowl tonight for dinner! And I am hoping that I can transition past toast and saltines by Saturday! Today I did stomach some of the Paleo Pumpkin Bread that I made, and it settled well with my stomach! Thinking I will try a smoothie for lunch!

Today's post was not a recap of Monday, but I felt that introduction was pertinent, especially since this week of little inactivity, Monday in particular, and the last few months have really impacted the things I stress about. 

Prior to getting pregnant, I would have sworn that I would be that pregnant lady running half marathons until the day she delivers. I was a freshman at University of Florida who picked up running as a hobby in efforts of thwarting the Freshman 15. Well, I would go on my freshman year to lose some weight, that was not necessary, only to gain many pounds my sophomore year! By my junior year, I figured out the best formula and balance, but back to freshman year...

I fondly remember my first 5k race in Orlando, FL that freshman year. I had started running in the fall, progressing from 2 miles, to 3, to even 5miles for a comfortable run. So what does one do when they pick up a hobby? Find an outlet for competition, right? So I registered for a 5K race in Orlando in the early Spring that my parents accompanied me to. I remember my outfit like it was yesterday. I wore an Adidas grey two piece running outfit - sports bra and compression shorts - with my midriff svelte and chiseled! I was rocking the Janet Jackson braids back then, and know there must be a picture at my parents house somewhere! Wow, so fun!

I must admit that I do not have many recollections of the actual race but the events that led to the finish line.  As I see the archway to the finish line approaching, I pick up my pace to a distinct sprint. Something catches my eye to my left; another runner perhaps.  I look to my left and am baffled that I am being surpassed by a female runner with a large pregnant belly! You guys, this was no pregnancy bump but a belly! I was partially miffed that a very pregnant woman surpassed me, but then I too rejoiced that she had just kicked my ass! After that day I promised myself that I would do the same thing one day.... Pass a youthful runner at the finish line!

Well, that day has not occurred and I am not sure that it will for this pregnancy.

I had planned and was even training to run a half marathon while I was home in February. As the months progressed, my runs became ever more painful.  At first I tried to shrug it off as side stitches, but the pains even occurred during CrossFit WODs when we do not run more than 5 laps at a time.

I mentioned it to one of the OBs at the box and she nodded, that maybe my body was telling me to lay off running.. Yes, this is what I figured but not what I wanted to hear. I had envisioned being a pregnant runner and my vision was not coming to fruition!

Anger

Frustration

Depression

All emotions that welled inside of me!

Then one day I had an ah-ha moment. What is wrong with me? I am seriously distraught because I can't run while I am pregnant? I was and still am active with CrossFit and my treadmill became my vehicle for long walks verse dreaded runs (I despise running on treadmills.)

I had to sit back and question my priorities. Was it really imperative that I run for all 9 months of this pregnancy?

No.

Is it important that I stay active and healthy while pregnant?

Yes, and this has been accomplished.

Will I be able to pick up my running shoes post-partum?

Yes, I have no doubt that my body will take back to running when it is time.

This is just one lesson that I have learned in the last six months, and I am sure that a multitude will surface in the last three months of this pregnancy as well as Little Miss Kemp's first year of life lifetime!

I hope that I am able to reflect back to this time when another similar situation arises. I am an avid planner, and like to believe that I am in control of situations. I have had many mommas tell me that this is my first dose of reality; that many more years will progress without being in full control. This truth frightens me, but I am actually glad that my running plan did not progress. No, not that I wanted a reason to stop running, but I needed this jolt in reality.

Michelyn Cynthia

Question of the Day: Did you have any "disappointments" while pregnant?

Bump Watch: Week 25

How Far Along:: 25 weeks

Size of Baby:: Little Miss Kemp is the size of a cauliflower!

Gender:: Girl!

Stretch Marks:: If you been following for awhile then you are privy to my "secret formula!"

Sleep:: Sleeping like a log.

 Exercise::On Monday we went to the ER! I was diagnosed with gastroenteritis and pre-term labor/early contractions. I am feeling better today, and back to work but still very tired and lethargic. I am taking the remainder of the week off from the box!

Cravings::I am boring in this department though I still need to develop a list of must-haves while we are in Madison, WI.

Miss Anything::My back NOT hurting!

Symptoms:: Back aches/pain. I have made an appointment with a highly regarded OB-GYN D.O. for this coming Monday! D.O.'s specialize in OMM (osteopathic manipulative medicine), and I am hoping for whatever and all manipulations to get some back relief. 

Belly Button In or Out::In

Movement:: She has been a little more on the quiet side compared to last week, but then got more active on Monday night/Tuesday morning. The constant vomiting had her excited. 

Best Moment of the Week:: Coach and I attended a Lamaze Child Birth Class on Saturday and Sunday - 12 hours to be exact. Both of us would agree that it was the most well-spent 12 hours we have ever delegated to one task in a long while. If you are currently pregnant, I highly suggest that you take a Lamaze class, and I am not simply referring to the free hospital tours. Yes, we are doing that as well, but we both feel way more prepared for the birthing process as well as the first few days of baby's life!

On My Mind:: I am in disbelief that she will be arriving three months! Uhm, a person can train for a half marathon in three months! Eek - so much to do, so little time!

Looking Forward To:: My OB appointment on Thursday! While in the ER, many tests were run, even an ultra-sound. I just want to ensure all is still going ok with Little Miss Kemp. She was doing fine on Monday night, even showing off for the ultra-sound - doing flips, peek-a-boo, you name it!

Michelyn Cynthia

Becoming A Calm Mom: Strategy #3

We are at midway point in the calm mom strategies. Today's strategy is one that I need much practice with in my everyday life.

Now, I am good at communicating and delivering a specific message for the most part. In contrast, if one finds me tired, agitated, or the recipient is not seeming to be hearing (aka agreeing) with my stance; then we do have problems with my ability at being an effective communicator. Who is with me?

Becoming  A Calm Communicator

Avoid being a passive or aggressive communicator: ·         Passive communication: Passive communicators try hard to appease others, but their own needs are not met ·         Aggressive communicators: Aggressive communicators look out for themselves, but they neglect the needs and feelings of others. Be a Calm Communicator by using Assertive Communication: ·         Assertive communicators have their own needs met and look out for the needs and feelings of others. To Be A Calm Communicator: ·         Consider the other person’s perspective. ·         Voice your own perspective. ·         Tell the other person what you need. ·         Offer a solution that might be equally acceptable to both parties.

Ledley, D.R. (2009). Becoming a calm mom: How to manage stress and enjoy the first year of motherhood. Washington, DC. American Psychological Association.

Question of the Day: Are you a passive, aggressive, or assertive communicator?

Michelyn Cynthia

Selection Sunday Results: Road to the Final Four

The 36 at-large teams are chosen by a selection committee. These teams are evaluated based upon their regular season body of work, how well they did in their respective conference championship tournament (if applicable) and other statistics such as their national rank and RPI. This is where the word “Bracketology” comes into play, as it is the process of speculating and predicting the field of 68 or more specifically, the 36 at-large teams that will fill out the March Madness field.

The selection committee also takes the 68 teams and gives them seeding to determine where in the bracket they will be. #1 seeds have yet to lose in the first round in the Men’s tournament, although it’s just a matter of time, it has already happened in the Women’s tournament in 1998 when #16 Harvard beat #1 Stanford. Seeding is how upsets are determined, as the committee tries to rank the 68 teams from 1 to 68. The top four all get #1 seeds in each of the four regions and the next four all get #2 seeds, etc.

Once the selection committee is finished with their work, it is announced on Selection Sunday and the Brackets are revealed. Here is the 2015 Bracket!

Now life in America changes for almost two weeks beginning on Tuesday with the play-in games!

Michelyn Cynthia

Meal Planning: Week 4

Good morning BBB Readers! Well, yesterday was day #1 of our Lamaze class, and we head out again for a long-day of learning. Before heading out the door, I wanted to share our meal plan for the week. I plan to frequent the grocery store immediately after our class comes to an end!

I have another repeat from last week since the dinner meal was never prepared! I know, what! Well, being married to a coach always means having last minute obligations or changes in plans. Don't you remember Lisa from Uncommon Wife Life stating that in her A-Game Attire feature! Well, she is surely correct!

On Friday, a sporadic date night commenced! Easy there! We went to BuyBuyBaby, J. Alexander's, and then a high school basketball game! Very romantic right! Ha! We arrived right at tip-off. When arriving at the gym I, of course, needed to use the lady's room. Coach exclaimed: "Hurry! Or, we won't get seats!" I simply looked down at my burgeoning baby bump and said: "I will be getting a seat!" LoL

Coach is very particular about fresh selections of meats and fish, so I had not even purchased the steaks that were slated for Friday night! For this week, I will use the potatoes that I had planned for us to eat on Friday for a different dinner.

Oh, and before I get into this week's menu! The Coconut Crunch Chicken Strips were the #DaBombDiggity! Oh man, so so delicious! I actually consumed them on Wednesday and Thursday since Coach went out recruiting on Thursday!

After making the recipe, I too realized that it, as outlined, is neither gluten-free or paleo! Sorry! To make the recipe gluten-free, you may utilize gluten-free flour! We used whole wheat flour, and they were scrumptious. And I guess if one used coconut flour, it could be considered paleo. I too must share that we did not make the dipping sauce, so I can't provide a review of that, but the chicken strips - hmm hmm delicious!

Breakfast
Paleo Pumpkin Bread, Veggie Omelet & Bacon


Lunch
Turkey Mash w/ Spinach Salad

Snack
Yogurt w/ Gluten-free Pretzels 
Apple & Peanut Butter

Dinner
Sunday:Fiesta Pork Chops w/ Roasted Corn

Monday: Savory Chicken Casserole 

Tuesday: Paleo Asian Meatballs & Quinoa

Wednesday & Thursday: Paleo Chicken Curry

Friday:Pecan Paprika Tilapia with Brussels Sprouts

Saturday: Bunless Hamburgers & Home-made Fries

Michelyn Cynthia

Championship Week Continues

Ten years ago, I would have never imagined that I would have so much interest in college basketball. Sure, I was a high school cheerleader and my father is a former professional athlete but this lady grew up all girl!

Now, I did play one season of volleyball in middle school to my mother's dismay, that's another blog post, lol....

And when Coach and I got serious for the second time (you can read about that HERE), I was first mostly interested in the cheerleaders/dance team and the attire of the coaching staff! Now, not much has changed from those interests, but now I actually do watch college basketball games because I choose to, not merely because I 'married' into the game!

Besides Christmas and the holiday season, March Madness is a very special time in our household. Unfortunately, the Bobcats season has come to an end, but I am enthusiastically cheering for so many other teams!

Yesterday I cried not once, but twice, while reading these two articles about NDSU's recent win!

North Dakota State earns NCAA bid with Summit League title
Bison accomplish what no one, including coach Richman, expected

Then last night Coach and I re-watched the last 10 minutes of the Bison win, and I got misty eyed! Coach Kemp is seriously concerned about my future. He asked if I plan to do the 'ugly cry' when we fianlly go dancing!

Did you see my response when I was crowned Miss Wiscosnin USA?

I promised that I will wear my Younique Moodstruck 3D Fiber Lash Mascara, which is water resistant, and hope the camera never pans in my direction!

Ok, enough about my crying fits, let's see who else is going DANCING!!

Conference	March Conference Play	Conference	March Conference Play
American East	4th – 14th	MAC	11th – 14th
American	12th – 15th	MEAC	9th – 14th
Atlantic 10	10th – 15th	Missouri Valley	Northern Iowa
ACC	10th – 14th	Mountain West	11th – 14th
Atlantic Sun	North Florida	Northeast	Robert Morris
Big 12	11th – 14th	Ohio Valley	Belmont
Big East	11th – 14th	PAC-12	11th – 14th
Big Sky	12th – 14th	Patriot League	Lafayette
Sig South	Coastal Carolina	SEC	11th -15th
Big Ten	11th – 15th	Southern	Wofford
Big West	12th – 14th	Southland	11th – 15th
Colonial	Northeastern Huskies	SWAC	10th – 14th
Conference USA	11th -14th	Summit League	North Dakota State
Horizon	Valparaiso	Sun Belt	12th – 15th
Ivy League	14th	West Coast	Gonzaga
MAAC	Manhattan	WAC	11th – 14th

Many tickets will be punched this coming Saturday & Sunday! This coach's wife did not plan well, as Coach and I will be at a Lamaze Class on both days until 4pm! I already predict that Coach's phone will be glued to Twitter!

Michelyn Cynthia