Sheryl Jesin


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My 60 Day Results with Hammer and Chisel

On Sunday I finished my last Hammer and Chisel workout, and with that, I successfully completed another Beachbody program.

I tend to me someone that downplays my own success.  I like to say things weren’t a big deal…that it was just 8 weeks…that anyone can do it.

And in a way – yes that is true!  Anyone can do it!  It’s just 8 weeks!

However, there is nothing wrong with celebrating your own successes.   In fact, small celebrations along the way are important in acheiving great things.  They keep you going, they motivate you.  So I encourage you to celebrate your own successes, and that’s what I’m going to do here.

Let’s start by talking about numbers.

Weight:  Day 1 – 132.5lbs   Day 60 – 128lbs

Measurements:

Chest – Day 1 – 33.5, Day 60 -33

Right arm – Day 1 – 10.75,  Day 60 – 11.25

Left arm – Day 1 – 10.75, Day 60 – 11.25

Waist – Day 1 – 28.5, Day 60 – 27.25

Bellybutton – Day 1 – 33, Day 60 – 31.5

Hips – Day 1 – 35, Day 60 – 34.5

Right thigh – Day 1 – 21.25, Day 60 – 20.0

Left thigh – Day 1 – 21.25, Day 60 – 20.0


Some thoughts about the numbers:

Weight loss – I did not focus on weight loss with this program.  I focused on building muscle.   This means I was eating a lot each day!  It was amazing to see that building muscle automatically led to fat loss.  A lot of the time women focus on cardio cardio and more cardio to lose weight.  I have learned from this program that strength training is CRUCIAL in building muscle, in speeding up a metabolism and in reshaping your body.  I will always love cardio but I now have a new love for strength training.   Also – I really don’t care much about the scale anymore.  I know my weight can fluctuate within a range of 2-5 lbs from day to day or week to week and I’m OK with that.  Focusing on weight loss is depressing.  Focusing on gaining strength is empowering!

Measurements – It was nice to see some inches gone around my waist as those stubborn pockets of fat around the midsection are hard to lose, especially after having kids.  However, it is possible with consistent work – both with regards to workouts and nutrition.  It was funny that I lost some inches too around my thighs…this wasn’t a goal of mine but I will take it anyways!  And I am HAPPY that I GAINED inches in my arms…my arms have always been my weakest part of my body and I’m proud of gaining muscle in them!

A few more thoughts that move far beyond numbers:

I’m proud of myself for sticking with the program for 60 days and not missing one workout.

I’m proud of myself for increasing my weights steadily throughout the program.  I started off using 10lbs weights for certain moves and went up to 20lbs…which is huge for me.

I’m proud of myself for changing my focus from weight loss to muscle building.  It is a big mindset switch and I think it is one that a lot of women struggle with.  I love that this program gives you different options for the nutrition plan so that you can maintain your weight and gain muscle, or even gain weight by building muscle.

I’m proud of myself for sticking to the nutrition plan quite closely, but adding in some wiggle room for some treats at special events such as birthday parties etc.  For me that is a realistic lifestyle that I can maintain.  I did not feel starved or deprived and I don’t feel the need to binge now that I’m done.

One last thought.  I’m really proud of a habit that I have created from this program that I plan on continuing on with.   I have stopped eating after dinner.  It was hard during the first week or so, but now I don’t even think twice about it.  It is just a habit!

Here is how I did it:

I used to snack after the kids went to bed as a way to relax.  It was a way to unwind, and it felt like I was treating myself.  I found myself shovelling food in my mouth during the day as I rushed around and didn’t often take the time to slow down and taste it.  So after dinner eating was my chance to enjoy my food.  The problem was that I was eating calories that I didn’t need, and I was eating them at a time of day when my body didn’t need them.  Your body needs 3 or 4 hours to finish digesting before you go to sleep.  And I wasn’t allowing for that.

So I decided that I would just go cold turkey with the evening eating.  I finished my alloted food during the day.  I consciously made the decision to slow down during the day, and enjoy my food…to take a breath…to taste things!  And to be thankful for the nourishment.  I made sure that I was eating enough during the day to fuel me so that I wouldn’t be starving after dinner.

I then found other ways to treat myself and unwind in the evenings.  I lit a scented candle.  I made a cup of tea.  I took some time to sit down with Jake and talk to him.  I went to bed early.  I read a book.  I hopped on a team call or did some work.  (Yes, my work makes me feel good!).  I also brushed my teeth after dinner.   I took the time to floss properly and brush properly…and I didn’t want to ruin that with eating again.

I realized that by cutting out evening eating, I slept better because my body didn’t have to work hard to digest food while I was sleeping.  My digestion improved…I felt less gassy and bloated.

I learned to enjoy the way I feel when I don’t eat at night.  I now connect not eating at night to feeling good, whereas before I connected nighttime snacking to feeling good.  I now connect eating at night to feeling yucky and bloated.   And I don’t want to feel that way anymore!

If you are a nighttime eater – I hope these tips help you a bit.  When I focused on changing my mindset about nighttime eating, I was able to stop doing it.   It really was that simple.

If you have been considering trying Hammer and Chisel, I hope my thoughts on the program give you some helpful insight into it.  It truly is an amazing program, and I highly recommend it to anyone looking to lose fat, gain muscle and feel good about themselves!

Want to try Hammer and Chisel?  I’ve gathered a great group of women who are all starting the program on Monday, May 30th and we’d love for YOU to join us!  I’m going to be doing another round along with you!  Join my supportive community of women who help each other on their journies towards better health.  Be a part of our group – work out everyday from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  If you want more info, please shoot me an email at sheryl@ikor.com  or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

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How to lose your muffin top in 5 minutes 

  
Here is my best advice on how to quickly lose your muffin top moms…

Wear jeans that fit!  Yes, go out and buy a pair of jeans that fit you right now.  

It is really that simple.  

There is no worse feeling than squeezing into jeans that are too tight.  You deserve jeans that fit!

I don’t know about you, but I was not one of those women that fit back into their pre-pregnancy jeans 2 weeks after giving birth.  

I did eventually get there after having my first baby…but it took a good 9 months.  Nine months to gain it, nine months to slowly lose it. 

After my second and third – well those pre-pregnancy jeans just don’t fit any more.   Things have shifted.  I have some extra skin. Some extra fat cells on my tummy.   And you know what?  I’m ok with that.  I bought new jeans!!!!!!!

I’m in the best shape of my life right now.  I workout almost every single day.  Not because I want to fit back into my jeans, but because I truly love how my workouts make me FEEL!  

I can run 10k, I can lift heavy weights.  I can do yoga and a killer spin class.  

I eat healthy MOST of the time, not because I want to fit back into my jeans but because I love how healthy food makes me feel.  

I will admit that I also love how dessert tastes so I have some now and then in moderation.  Same with pizza.  

I feel like I am at a very balanced place in my life.  I’ve been much more strict with my diet at times but I’m at a happy medium right now.  I’m happy.  And when I’m happy I’m a nicer person and that has a ripple effect on my kids and everyone else around us.  

I know I am a health and fitness coach and I am supposed to tell your how to carve out your abs and fit into old clothes again.  I can help you with that if that is truly what you want.  

But I think most of us are after a feeling – a feeling of vitality, energy, happiness, peace and contentment.  At least that is how I want to feel.  And my lifestyle right now brings that to me.   

I’m putting together my next 21 day health and fitness challenge. We start February 29th. If you have been wanting to start taking better care of yourself – this is the perfect opportunity! Join my supportive community of women who help each other on their journies towards better health. Be a part of our group – work out everyday for 30 mins from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit! If you want more info, please shoot me an email at sheryl@ikor.com or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

Follow me on Instagram – @sheryljesin

Follow me on Facebook – http://www.facebook.com/sheryjesinfitness

Find me on Snapchat – @sheryljesin


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Hammer and Chisel – My One Month Results

Recently I completed 4 out of the 8 weeks of the new home workout program I am doing called Hammer and Chisel.

My main goals for this program were to increase my strength, and lose a bit of fat in stubborn areas, such as my lower belly, upper arms and upper back.

Also, I wanted to clean up my eating a bit more…I’m usually a clean eater but over the winter break my sugar intake went up and my healthy food intake went down.

4 weeks into the program, I’m happy to report that I have made great progress towards all of the above mentioned goals!

I started the program at 132.8, and on day 30 I weighed 130.  At one point I had gotten down to 127, and when that happened I changed my nutrition plan a bit.  It’s been a goal of mine for a long time to actually build muscle instead of just losing weight, so I moved up in my daily calories.  This was tough for me mentally…as women we tend to want to lose weight, rather than gain weight.    It took me a couple days to get over the mental block, and now I am enjoying the extra food.

I always tell the women in my challenge groups that the scale is just one tool to measure progress…and that measurements, pictures and how our clothes feel are also really important things to consider.

As for my measurements, let’s compare day 1 and day 30

Chest – Day 1 – 33.5, Day 30 -33

Right arm – Day 1 – 10.75,  Day 30 – 11

Left arm – Day 1 – 10.75, Day 30 – 11

Waist – Day 1 – 28.5, Day 30 – 27.5

Bellybutton – Day 1 – 33, Day 30 -32

Hips – Day 1 – 34, Day 30 – 34.5

Right thigh – Day 1 – 21.25, Day 30 – 20.5

Left thigh – Day 1 – 21.25, Day 30 – 20.5

It is interesting to see that I lost inches all over, except for my arms where I gained a bit.  I feel like my arms actually look more toned and they definitely are stronger, so that increase was due to an increase in muscle mass, I believe.

I always find that pictures tell the truth….sometimes I don’t actually feel like my body is changing, but a picture shows me otherwise:

 It can get easy to get caught up in the numbers and the pictures…while I like the challenge of sculpting my body and building muscle mass….these aren’t the true reasons why I love working through a program.

My workouts are “me time”.  They are my mood boosters.  They make me happy and they give me energy, and they help me focus during the rest of the day.  They are the one thing I give to myself each and every day.  As a mom I’m always giving, giving, and giving and it feels good to give something back to myself!

I love the challenge of working through a program and the sense of completion I feel as I move towards the end.  It feels good to accomplish something and it makes me feel like I can tackle anything that comes my way!

Can’t wait to see what month 2 has in store for me!

I’m putting together my next 21 day health and fitness challenge.  We start February 29th.  If you have been wanting to start taking better care of yourself – this is the perfect opportunity!  Join my supportive community of women who help each other on their journies towards better health.  Be a part of our group – work out everyday for 30 mins from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  If you want more info, please shoot me an email at sheryl@ikor.com  or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

Follow me on Instagram – @sheryljesin

Follow me on Facebook – www.facebook.com/sheryjesinfitness

Find me on Snapchat – @sheryljesin

 

 

 

 


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Hammer and Chisel – My Results 8 Days In

Back in December, I decided to do the new 60 day home workout program from  Beachbody called Hammer and Chisel.   This program is intense and includes a variety of different workouts, including cardio, weights, power lifting, agility and plyometric training.  Following this program means working out six days a week for 30-40 mins at a time, and eating according to a portion controlled clean eating nutrition plan with the goal of chiseling out an amazing physique!


I was pumped and ready to start on December 14th.

I weighed myself to establish a baseline, but I never took before pics or measurements.  Big no no!  I always tell my clients that they need to establish their baseline before starting a new program so that they can see how far they have come.  I sadly did not listen to my own advice.

Then winter break came…I kept working out at the gym at Deerhurst as we were up north for two weeks, but my nutrition went out the window.  Let’s just say there was some pizza, some Dairy Queen and a bunch of muffins and chocolate.   And then to top it off, I got sick for a few days and missed some workouts.

 

Giant ice cream cake we got for Benny’s Birthday – NOT Hammer and Chisel approved

I just wanted to be honest with all of you – even though I am a coach, I am also human and sometimes I veer off track…very far off track.

However, I have seen some fellow coaches acheive awesome results on this program so there was no way I was giving up on it.  The only way to fail is to quit, and I was not going to quit!

Last Monday was my fresh start.  I did things right this time.  I weighed myself, I measured myself and I took my before pics.  I’m sharing all of this here with you for accountability:

Starting weight – 132.8

Measurements:

Chest – 33.5

Arms – 10.75

Waist – 28.5

Hips – 35

Thighs – 21.25

Before pics:

 

 I was determined that this time I would give my workouts my all.  I would push myself.  I would lift heavy weights and challenge myself.  I would stick to my meal plan 100%.

I’m so proud to say that week 1 was a huge success!

For me – doing the workouts is a no brainer.  Working out 5-7 days a week for 30-45 mins is just part of my routine.  I don’t always want to work out before I start, but I crave the feeling that I get when I am done.  I am addicted to the endorphins and how amazing I feel after my workouts.  I love that I don’t have to go to a gym and be around other sweaty germy people.  I love that I don’t need to leave my house on cold mornings.  I just love my home workouts!

The part that is more of a struggle for me is following the meal plan.

I am going to be totally honest here and tell you that I love desserts.  I love chocolate.  I love cookies.  I love all baked goods.  I also love eating by myself when the kids go to sleep.  It unfortunately had become a bad habit over the past few years – on most nights I would eat something once the kids are in bed.  It was my way to unwind after a busy day.  Sometimes it was healthy stuff like nuts or dried fruit.  Sometimes it was unhealthy stuff like cake and ice cream.   Either way, my body did not need those calories.  I knew that this after dinner habit was the main thing that was preventing me from losing the last 5-15lbs that had took resisdence on my stomach and upper arm/back area. (I give a range of 5-15 lbs because at this point I’m not quite sure what my ideal weight is.  I weighed 115 lbs before I had Dylan…is that an appropriate weight for me now?  I’m not sure…but I do know that my abs and triceps are hiding under a layer of fat and I want them to come out and say HI!)

Anyways…I digress.  My point here is that I have struggled in the past with nutrition and I believe that was the one thing holding me back from seeing defined muscles throughout my body, and in particular in my abdominals.

So…..I decided I would go all in with the meal plan for one week and see what happens.  If I survived week one, I would give it a try for week two and so on and so forth, until I completed 8 weeks.  I find it hard to commit to 8 weeks upfront, that’s why I decided to take it one week at a time.

How did I fare with the nutrition plan?

It was challenging at times, but I pushed through.  Often we are tempted to take the easy way out, to not challenge ourselves or go beyond our comfort zone.  I pushed myself way out of my comfort zone with the nutrition plan.  I measured out and planned out every meal.  We went out for dinner a few times and I stayed far away from desserts and bread and ordered a salad with protein (chicken or fish) and salad dressing on the side.  I ate at least 4 servings of veggies and protein a day.  I had ZERO sugary treats.  For me, I do better when I have NONE rather than SOME dessert.  When I have one cookie I want more and more and more.  When I have none, I am OK.  I learned this week that carrots are delicious and so is jicima.  Your taste buds really start to change when you cut out processed food, and real food tastes AMAZING!  I still ate carbs, but in the right portion and the right kind – ie sprouted grains, steel cut oats, quinoa and sweet potatoes.  I was not hungry but I was definitely not stuffed.  Sometimes right after I finished a meal, I felt like I could have eaten more, but then 30 mins later that feeling had passed.  I have energy to power through my workouts, so to me that signals that I am eating the right amount.  I have substitued my after dinner snacks with some tea and lighting a scented candle.  I’m creating a new habit that is healthier…and it seems to be working!

So what happened in 8 days?

I lost almost 5 lbs!  I went from 132.8 to 127 pounds.  Since having Alex I see the 120s every once in a while…but it hasn’t been consistent.  I feel good in the 120s and my clothes are fitting better.  I want to stay in the 120s!

I don’t expect or want to lose 5 lbs every 8 days on this program.  I know that the first week was getting rid of all the holiday fluff I had accumulated over the winter break as a result of carb overload.  I’m curious to see what will happen as I keep going.   However, I am making a promise to myself not to be obsessed with the scale – it is just one tool to use to track my progress.

Pictures:


I’m happy that there is a visible change in my picture!  My goal was to chisel out my abs and it seems like it is working, and it’s just been 8 days.

I’m thrilled with my results, and the visible change is pushing me forward to be strong and keep going!

I’m putting together my next 21 day health and fitness challenge.  We start February 1st.  If you have been wanting to start taking better care of yourself – this is the perfect opportunity!  Join my supportive community of women who help each other on their journies towards better health.  Be a part of our group – work out everyday for 30 mins from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  If you want more info, please shoot me an email at sheryl@ikor.com  or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

Follow me on Instagram – @sheryljesin

Follow me on Facebook – www.facebook.com/sheryjesinfitness

Find me on Snapchat – @sheryljesin

 

 

 


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My results from the 21 Day Fix

I realized I never shared my results from when I first did the 21 Day Fix back in the spring of 2014!  I thought I would write about them today, in honor of Transformation Tuesday.

I first did the 21 Day Fix when Alex was about 5 months old.  I had slowly eased into exercising again when she was 3 months old.  It felt great to be moving again, but the scale was barely budging.  I had 10-15 lbs that I wanted to get rid of.  They were mostly situated around my midsection and it made clothes fit really funny – especially jeans – they were SO uncomfortable!

I knew I had to get my eating under control to see results.  Through social media, I had heard of the 21 Day Fix – and the nutrition plan caught my attention!  It seemed so simple to follow – just calclulate how many containers a day you need of different types of foods, and then eat them.

I was worried about maintaining my milk supply as Alex was still exclusively nursing at that time.  So I added in 500 calories each day and jumped in!  It was really easy to fit in the workouts – they were just 30 mins a day and I could do them at home.  I did them while Alex was napping or sometimes she would sit in her bouncy chair and watch me.   I followed the modifier at first to keep things low impact.

I did three rounds of the 21 Day Fix.  I was so thrilled with my results.   After the first round I lost 5lbs, I lost another 4 lbs in the second round and 5 more lbs in the third round.  15 lbs in total in 63 days.

After the 21 Day Fix, I fell in love with Beachbody, the company that makes the program.  I used to enjoy going to the gym, but with three kids it was just too hard to make time for that.   I learned so much about portion control – I used to think nuts are healthy (they are!!) but it’s really easy to overeat them and be in a calorie surplus for the day – even with exercising.  I realized also that I was not eating enough veggies or protein – both of which are very filling, nutrient dense but low in calories – perfect for when you want to lean out around the midsection.

In addition to losing weight, I also gained so much energy.   The four o’clock slump that I had been experiencing almost daily was gone.  I was waking up in the morning excited to do my workouts and plan my meals.  I say now that my workouts are my therapy – the endorphins I get from them boost my mood and give me energy to make it through my busy day.

As you can probably tell…I really love the 21 Day Fix.  I think this program is perfect for busy moms who want to learn how to fit daily exercise and portion controlled clean eating into their lives.   Yes – it takes dedication and hard work if you want to see results – but if you follow the program – you will 100% see results!

I’m putting together my next 21 day health and fitness challenge.  We start January 4th.  If you have been wanting to start taking better care of yourself – this is the perfect opportunity!  Join my supportive community of women who help each other on their journies towards better health.  Be a part of our group – work out everyday for 30 mins from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  If you want more info, please shoot me an email at sheryl@ikor.com  or PM me via Facebook and I will get back to you ASAP with the details about the challenge. 

Follow me on Instagram – @sheryljesin

Follow me on Facebook – www.facebook.com/sheryjesinfitness

Find me on Snapchat – @sheryljesin

 

 

 


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Do you believe people are doing their best?

I shared last week that I am currently listening to the audio version of Brene Brown’s new book “Rising Strong”.

There have been so many amazing nuggets of information that I am learning from this book.  I plan to share some of them with you here!

Brene asks a question in the book:  “Do you believe that in general, people are doing their best?”.

I’d like to know – Do YOU think people are doing their best?

This is a tough question!  My knee jerk repsonse to this is no – everyone can do better.  I often think that I can do better – I can be more patient with my kids, kinder to my husband, more efficient with my time, a better coach, daughter, friend etc.

Brene shares the answer of her husband – he said that if we believe that people are doing their best, it will make our lives more peaceful.

How does this work?  If you start believing that other people are doing their best, you can stop judging them.  You can start accepting them for who they are, and showing more kindness to them – and this will make you feel at peace.

For example – if my kids are jumping on the bed and running around screaming and chasing each other and basically having fun but driving me crazy before bed, I can chose to be annoyed and frustrated with them.  On the flipside, I can assume that they are doing their best.  They are acting like kids and maybe I haven’t created a restful bedtime atmosphere – maybe I haven’t specifically spelled out my bedtime expectations.  Once I stop judging their behaviour, I can enjoy the moment I am having with them – and perhaps even receive some joy from their enthusiastic and fun-filled spirits.

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A peaceful moment after crazy bedtime shenanigans

Brene asked hundreds of people this question in her research for the book.  She learned that people who answer yes – people who believe others are trying their best – are people who set boundaries in their lives, who practice self-care, and who take care of themselves.  Because they take care of themselves, they are able to extend compassion towards others.  It is hard to extend compassion to other people when you are burnt out, putting yourself last and doing things you don’t want to do.  When that happens – you tend to believe that other are NOT doing their best.

I know as busy moms, we tend to not set clear boundaries, overextend ourselves and become resentful.  I definitely do this from time to time!

I know that I want to truly believe that other people are doing their best – and I want people to believe that about me too.  I want my life to be more peaceful.  Brene reminded me about the importance of self-care.   I am going to continue to work on adding practices of self care to my life and only saying yes to things I truly want to do.

I’d love to know what you think about this topic.  Do you think people are doing their best?

I’m putting together my next 21 day health and fitness challenge.  We start January 4th.  If you have been wanting to start taking better care of yourself – this is the perfect opportunity!  Join my supportive community of women who support each other on their journies towards better health.  Be a part of our group – work out everyday for 30 mins from the comfort of your home, learn about portion controlled clean eating and enrich your mind, body and spirit!  If you want more info, please shoot me an email at sheryl@ikor.com and I will get back to you ASAP with the details about the challenge. 

Follow me on Instagram – @sheryljesin

Follow me on Facebook – www.facebook.com/sheryjesinfitness

Find me on Snapchat – @sheryljesin

 


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How do you wake up at 5am?

Yesterday I wrote a blog post on why I enjoy waking up at 5am, and what I do when I wake up early.

Today I am going to write about HOW to make it happen – it’s easy to say that you want to wake up early – but how do you actually force yourself to get out of a warm cozy bed…especially in the fall/winter when it is cold and dark?

Here’s what I do:

Just do it!

I cannot force myself to go to bed early.  I really just cannot.  I can’t make myself go to bed early just so I can wake up the next morning at 5.   When I did my five day 5 am challenge, before the first day I just went to bed at my usual time (around midnight).  And I set up alarm for 5am and just got up.  I knew I would be tired by the end of the day, but that was good thing!  I literally could not keep my eyes open past 10pm the first day.  And that made getting up the next day that much easier!  The second day I was asleep by 9pm – which to me is perfect as it gives me 8 hours of sleep.  So – don’t force yourself to go to sleep early.  Instead – force yourself to wake up early for the first few days, and you will then automatically start going to bed early.

Find accountability partners!

For me – this is KEY!  I posted on Facebook that I was doing a 5 day 5am challenge and was looking for some friends to support me.  A few responded, I got their cell phone numbers, and now I send out a text to them at 5:30am every morning and we tell each other what workout we will be doing.  I feel accountable to them – and I will not let them down!  It is much easier to talk myself out of an early wakeup if no one is counting on me.  But when my friends are counting on me – I get up and I get to it! If you need an accoutability partner – that is what I am here for!  Add me as a friend on Facebook at http://www.facebook.com/sheryjesin and we can exchange numbers – I would love to add you to our accountability group.

Get ready the night before!

I know I will be working out first thing when I wake up, so I get ready for that.  For me that means laying out my workout clothes and planning which workout I will be doing.  Picking out my outfit only takes a few minutes, but I would rather do it the night before to save time.  Also – I find when I wear a cute workout outfit, it motivated me to push a bit harder.  Does that happen to you too?  LOL.  I will also spend 10-20 mins before bed tidying up, emptying the dishwasher, picking out the kids’ clothes and making at least part of their lunches.  It feels good knowing these things are done and it means I have more time for ME first thing in the morning.

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Do you wake up early?  Do you have any tips to add on how you make it happen?