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Do Your Suffer From Migraine or Headache? Take this quiz to find out!

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Disclosure: I have partnered with YMC and 1 in 8 Have It and have received compensation for this post. All opinions are my own.

I had my first migraine when I was 10 years old. At the time, though, I had no idea that what I was experiencing was a migraine and unfortunately it wasn’t until my early twenties that I was diagnosed as a migraine sufferer. I simply thought I had headaches and treated them with over-the-counter medication, which didn’t even come close to touching the pain of my migraines.

I suffer from “migraine with aura”. This means that about 30 minutes before my migraines smack me in the head (literally), I experience an “aura” in my eyesight. This is most inconvenient when I’m driving because…well…for me, my aura looks like a candle flicker and I lose sight in my left eye. Completely. I honestly cannot see a thing (and yes, I pull over for 30 minutes if I’m driving, I promise!). From there, if I don’t take my migraine medication, I know I’m about to experience the throbbing, eye-exploding pain of my migraine. The good news? I have medication now that, 95% of the time waylays my migraine and leaves me only with a “heavy” dull headache-y feeling.

Trust me. It’s better than a full-blown migraine. Once my migraine medication is coursing through my body, I can typically carry on with my day then, at the end of my day, treat myself to some tea, essential oil and a good sleep to wake up a-ok the next day! Phewf! 

As a super busy Mama, entrepreneur, fitness enthusiast and all the other hats I wear, I really do not have time to be sidelined by a migraine. Migraines can be absolutely debilitating. I’m talking “close all the blinds, turn off all the sound, vomit and then hide under the blanket for hours and hours” type of debilitating. And…who the heck has time for that?! Not me. Not you. Not anyone. No one should suffer like that. Ever.

Want to know the crazy part that most people don’t know about headaches versus migraines? The difference between a headache and migraine is that they are the exact opposite problem to one another.

  • Headaches are typically caused by a constriction of the blood vessels to your brainbox, meaning not enough blood is getting to your brain. So, over-the-counter medications help to vasodilate (expand) your blood vessels and get more blood to your head, which stops your headache.
  • Migraines are caused by the opposite! Meaning, blood vessels have dilated (gotten bigger), so there is too much blood flowing to your brainbox which (in part) causes the throbbing pain, typically on one side of your head, migraine sufferers experience. Those over-the-counter meds you’ve been taken actually exacerbate your migraine by further dilating already dilated vessels! It gets worse! Researchers now believe that not only is there a difference in blood flow, but now they’re discovering that chemical reactions in the brain may lead to swelling and irritation of the blood vessels and THAT may explain the “throbbing” characteristic of migraines. Yowza.

While it’s estimated that nearly 2.7 million Canadians report living with migraine, many people don’t seek help for their symptoms – due to the use of over-the-counter medication – and therefore the actual number is thought to be much higher. The crazy part? Over-the-counter medication may not be right for you as a migraine sufferer.

Yup. Migraine pain requires migraine meds. I wish I had known that I was a migraine sufferer as 10-year-old me. It was confusing and painful and awful and I remember readying myself for excruciating pain whenever I experienced the candle-flicker aura. I wish I had known that the medication I took was actually feeding my migraine.

But, now I know! And, I get to treat my migraine before it hits…and what a game-changer that is! If I can help even one of you discover that the pain you’re experiencing is not “just motherhood” or not “just a headache”, then I’m thrilled to have educated in even this small way. 

Worldwide, about 1 in 8 people suffer from migraine. If you have persistent headaches, it’s important to get the right diagnosis. And, if you do have persistent headaches, my friend, you gotta, gotta, gotta check out the quiz at www.1in8haveit.ca to share results with a medical professional. It’s quick. It’s easy…and it may open an entire new conversation with your doc that can help you so much more than the meds you take now!

Trust me. Getting diagnosed with migraines was a relief. Getting the right medication changed my life. I can now get on top of my migraine before it takes me out for the day. Go…take the quiz and then get to your doc. It’s important. You’re important. Take care of yourself. xo

5 Reasons to Get Your Buns Outside to Workout

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Winter. It means, for a lot of us, indoor training. But with the arrival of spring and warmer temperatures, it’s time to start thinking about all the sweat and good times you can have outside. It’s time to bust out of your indoor workout regimen and expand your sweat-fest to include trees, fresh air and the many, many benefits of working out outside.

Listen, I know moving your workout outside can be somewhat daunting. As mothers, it often adds an entirely new layer of “work” (aka preparation) that has to be done in order to gear up for an outdoor workout. Hats, sunscreen, change of clothes (cuz you KNOW your kids will find water SOMEWHERE), snacks, toys, blankets and so much more. 

But, all that prep? It’s worth it.

Here’s why:

1) Fewer germs! Typically, most indoor spaces, no matter how often we try to disinfect have more germs than outside. They’re a bit of a breeding ground of germs and bacteria. Sick of being sick? Me too. Instead of being cooped up in a germ-infested indoor space, get your bad self outside and breathe in the less polluted outside air (yup, 2-5 times less polluted than your local gym).

2) Increase your calorie burn. By simply moving your workout to the outdoors you increase energy expenditure 5-7%. How? The varied terrain you’ll be working out on has you using stabilizing muscles that aren’t as engaged on flat terrain, mother nature can add some extra resistance (stupid wind) and temperature fluctuations will have your cooling systems working on overdrive. All this adds up to an increased caloric burn. Woop!

3) Fights depression. Numerous studies have shown that being out in nature compared to urban settings decreases depression. It’s not even the exercise part and endorphins associated with exercise that helps combat depression…it’s brain activity. One study shows that by simply being out in nature there is a decrease in the neural activity in the subgenual prefrontal cortex (active during thoughts focused on negative emotion). Think of nature as a natural mood-booster and negative-emotion-ninja-slayer. 

4) More energy. Alright, we all know that getting outside and into the sun gives you a Vitamin D blast, which not only helps you fight cancer, heart disease and type 2 diabetes, but it also helps you battle against depression and increases your energy levels on the whole. On top of the dose of Vitamin D desperately needed after a long winter, being out in nature has been proven to boost your mood by reducing stress, increasing self-esteem and rocketing mental power (pew, pew, pew…those are my mental guns firing). Imagine the energy you can have through not only the benefits of exercise but through stress reducing, putting on your sassy-pants and having your brain work more efficiently?! Energy. For. Days!

5) More creativity/space. Jogging, biking, paddling, hiking, outdoor bootcamps, obstacle courses…the world is literally your fitness playground when you open the door and step back outside! The opportunities are endless for you to get active in new and challenging ways. I know our Hot Mama instructors are just jonesing to get back outside because of the numerous activities and exercises they can incorporate into their workouts just by simply having more space, hills and obstactles to tackle! Free your mind from the four walls and get creative with your workouts! Fitness should be FUN…so do something you love…outside!

BONUS: Playtime with kids. I love getting active with my kids and the best part is that we’re away from electronics, we’re in nature, we talk, laugh, have loads of fun and it is some serious quality time I’m certain they’ll remember when they’re older. I know I remember it from my childhood. I love that I can take my kids to the park where they can run and play and I can burpee and pushup. It’s honestly a win-win. If you’re not sure what to do while your kids are sliding, swinging and frolicking, try this 18-minute Park Workout! You’ll all leave the park feeling recharged, refreshed and ready for a healthy snack! 

Who knew mother nature could be so good for us?! How awesome, eh? Right in our own backyards is a playground to get active, be role models and have fun with our workouts AND our kiddos! Oh, Mother Nature, you go, girl.

 

Stop the Excuses: Just Get Off Your Ass and Move Your Body

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The amount of time people put into making excuses as to why they don’t have time to workout blows my mind. I know, I know…we’re all super crazy ridiculously busy. Some may even say we “glorify” busy. But think…if you added up all the time you talked about working out AND all the time you felt guilty about not working out…you’d have time to workout. 

Seriously. You plan to workout tomorrow. You get your stuff ready. Then tomorrow comes and the day gets away from you. You spend a few minutes trying to figure out how to make it work. Then you spend a few minutes berating yourself because you just won’t be able to make it work. Then you spend a few minutes feeling guilty for berating yourself. Then a few more minutes spinning around in your chair contemplating how guilty you’re feeling. You’ve literally just spent 10 minutes of your day contemplating your workout when you could have been working out. 

Remember, workouts don’t have to take hours on end. In fact, a lot of current research indicates that a solid 20-minute high-intensity sweat sesh could be more beneficial to every day living than those extended low and slow workouts we all used to grind through back in the 90’s.

So, when you think you don’t have time to workout. You do. I know you do. Instead of putting the effort into all the guilt you feel for not working out and rearranging your schedule, just get off your ass and move your body. 

M’kay?

Not sure what to do? No problemo. I do. 

Workout Suggestions:

Try one of my podcasts where I literally talk you through your workout: Dig Deep with Dr. Lindsay Gee

Upper Body Strength Workout? Okie dokie: CLICK HERE

Cardiobox Workout? You got it: CLICK HERE

At-home Body Weight Workout? Sure, you bet: CLICK HERE

Strength AND Cardio Workout? YAY, alright: CLICK HERE

So there you go! A bunch of workouts you can do riiiiiight at your fingertips. Tie up your laces, grab your earphones and get to work. Stop berating yourself for not getting active and JUST GO GET ACTIVE. You’ll be so glad you did. 

Fear Not the Buying of the Bathing Suit

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I bought a bathing suit yesterday. No, I bought two bathing suits. And, it was one of the most humbling moments I’ve had in a long time.

I’ve been going through some things lately. So, I’m covered in worry, self-doubt, anxiety and…did I mention the worry yet? But, I needed a new suit because mine were all…well…stretched from pregnancy, worn out and just not okay any longer. After a few hours in the pool with my daughter, we both decided it was time to go shopping for a suit. 

If you don’t know Miss P yet, she is the fashionista of all fashionistas. I take her shopping with me and she gives you her opinion, flat-out, no matter what, whenever she has an opinion to give. So, who better to bring to do the dreaded bathing suit shop?

In the past few months, I’ve worked hard to get healthy again. My Hashimoto’s Disease wreaked havoc on me over the summer, as did the copious amount of alcohol and general not giving a flying f**k about nutrition. It landed me about 20lbs heavier than what is healthy for my body. So, I got bloodwork done, revisited my medication, stopped drinking and whaaaaat?…fueled my body with proper nutrition. 

All that to say, I’m feeling better in my skin now. But, bathing suit shopping? Ugh. The lights in there. The sizing. The looking at yourself in a full-length mirror and…assessing…

*shudder*

We got to the store and Miss P went to work. She pulled many suits, quite a few with glitter (not unexpected) and we headed to the change room. 

Now, I never talk poorly about my body in front of my daughter. In fact, I don’t talk about my body at all in front of her. It’s a non-issue when it comes to my opinion about my body when she’s near me. But, in my head, I was filled with dread at the thought of stripping down and putting these damn sparkly suits on.

But…in we went.

Then…magic.

“That one is super fun and silly, Mommy…just like you. You should get that one!”.
“That one is the color of your eyes…all loving and stuff. You should get that one!”.
“That one is…TOO SMALL…bahahahahaha…your butt is hanging out!”.
“Mommy, you’re strong and powerful”.
“That one is sooooooooo pretty, we will have a lot of fun in the pool together with that one”. 

Nothing…not one WORD about my body. Minus the butt comment, but to be fair…it was one of those scrunchy bum bottoms where your ass is literally hanging out. 

But other than that, her comments were about how the suits reflected my personality, how much fun we would have and what she thinks of her Mama. It was totally humbling and I left the change room with two suits in hand and some serious confidence that I’m raising her right. 

Seeing the experience through my daughter’s eyes was incredible. She took any anxiety or self-doubt away and made it all about the experiences we could have in each suit. She created scenarios we plan on carrying out and she focused solely on those scenarios, love, laughter and good times. 

Oh, and because I know you all will ask, here are the suits she decided on, surprisingly no pink OR glitter:

Mamas, don’t talk about your body in front of your little ones. Try really hard not to. Talk about how your body allows you to experience new things, try new things and create memories with your kiddos. It’s an incredible feeling when you realize they’re listening and putting your hard work to good use.

And, if you ever need someone to take you bathing suit shopping, Miss P is mine…you’ll need to find your own. But, I bet your kiddo would love taking you into the change room and telling you all the fun things you two could get up to in different suits. It’s incredible…and I cannot wait to start ticking off the ideas she came up with. 

So go on. Bite the bullet and look at bathing suit shopping as a chance to holiday plan! It’s the weirdest suggestion I think I’ve ever given, but it totally changed the way I think of bathing suit shopping. 

Don’t Let Cold Weather Dampen Your Fitness Routine

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It’s cold. It’s wet. It’s snowy. It’s icy. It’s dark. It’s dreary. You just got home from work, fed your kids and you’re all nestled on your couch under blankets. You have your tea in hand, slippers on and the last thing on earth you want to do is get up, go into the cold outdoors and head to the fitness class you registered for before we switched the clocks back.

Sound familiar? 

OH, I know it does! I’m a fitness trainer, I hear this excuse all the time. All. The. Time. And, while I can commiserate with you because, to be honest, I’m nestled on my couch with my kids under a blanket before I head out to teach you, I’m here to tell you to get off that couch and GET TO CLASS! It is more difficult to remain active in the winter, I totally understand. I truly do. But remember, fitness is about so much more than just sweating.

The winter months are long and often times dreary. Fitness can help you ward off seasonal depression. It can help you combat the extra calories we tend to take in with stews, soups, casserole and yes, all the Christmas baking I know a lot of you have already started. And while fitness isn’t necessarily about losing weight, it is about having energy, feeling strong and not losing all the gains you’ve made over the past six months. 

If you find the right company to work with, fitness is also about friendships, challenges and community. If you start hibernating away all winter, I’m going to bet you’ll come out of this fog in March and feel deflated and angry with yourself that you did that. 

So Mamabear, I know some days it’s hard to get off the couch and head into the cold night or cold day to get your sweat on, but as important as it is in summer to be active, it may be even more important in the winter months to commit to your fitness plan. Summer months are filled with bike riding, hikes, swimming and a lot of activity you probably won’t even consider as exercise. But the winter? Typically, our physical activity plummets. And, if you decide that going to your classes over the winter months is too difficult or your too unmotivated, you’re decreasing your physical activity minutes that much more.

You’re important. Remember? Your body, your mind, your soul…all important. Fitness and physical activity? Well fitness and physical activity nourish your body, mind and soul!

Here are a few ways to help keep you on track this winter:

Commit to your fitness plan for the next 30 days. Sometimes the hardest part is getting started or getting back into your fitness routine. So, write down the number of days you’re going to commit to over the next month, write down what workouts you’re going to get to and then create a checklist for each workout. Check them off as you go. At the end of the month, if you reached your goal, reward yourself!

Set a goal for three months from now. What do you want to be able to do in three months? Is there an outdoor winter run you can tackle? Do you want to be able to do 10 pushups from your toes? Is there an outfit you want to wear for a special event? Whatever it is, write it down and post it somewhere you can see it every day. Read your goal out loud every day until you hit it.

Don’t permit excuses. You’re going to want to talk yourself out of workouts all winter. Don’t permit yourself to do that. It truly can be as simple as stopping the thought as soon as it starts. “I think I’ll just skip this work—NO! I will not. I’m going!”. “I’m too comfortable here, I’ll miss this one—NO! I will not. I’m going!”. The power of your own words is extreme. Use them for good, not for talking yourself out of taking care of yourself.

Get in it together. Find a friend who will work out and commit to a fitness regimen with you and don’t let one another off the hook. One day your friend won’t want to go and your job is to tell her you’ll see her in 20 minutes at class. One day you won’t want to go, your friend’s job is to tell you she’ll see you in 20 minutes at class. You need a friend that will push you and commit to you. They’re out there. Go find yours and commit to one another and hold each other accountable. 

Plan and prepare. Have your workout clothes ready and put them on as soon as you get home from work. Do NOT put on your pj’s, even for an hour. Have your water bottle, towel and anything else you need to take to your workouts packed and at the front door. Make it a simple job of putting on your shoes and getting out the door. Plan and prepare for success. You got this. 

Adjust. If you’re finding it too difficult to get to classes or workouts at night, think about other times in the day you can get active. What are your options? Maybe for the winter you workout in the morning and get it done early? Maybe there’s a mid-day class you can sneak off to? How can you adjust your routine to accommodate your dislike for darkness and cold?

Do something you love. Fitness doesn’t have to be lonely or isolating. Find a class and a community you love and don’t leave them for the winter! Remember, fitness isn’t just about burpees and sweat. Fitness is about inspiring, supporting and empowering those around you. So, step up and be a role model for your community. Stay committed and get to your workouts for the fun you have there. The fun is still there, every time, even in the winter. Trust me, as an instructor, I work extra hard in the winter to make sure you laugh, sweat and love your workouts. 

Winter doesn’t have to be a time when you set your fitness aside. So, stop it. Get to class. Recommit. Drown your excuses in positivity. And…GET TO WORK. Obviously, I’m going to recommend Hot Mama Health & Fitness classes, because well…they’re amazing and I trust every single instructor there. So, find a location near you and join the community. It’s fun, challenging and inspiring…everything you need your fitness classes to be in the winter! 

Winter coldness is not an excuse to get sedentary. Oh no it is not. Get to work, Mamas. You go this. I know you do. No fitness hibernating, trust me, you’ll regret it in the spring.