Wednesday, March 4, 2015

My First Naturopathic Medicine Experience

In case you're not from 'round here - in central Virginia, there isn't exactly much to choose from with regard to alternative living (whether it be food choices, medical treatment, etc.) So when I decided I wanted to see a naturopathic doctor, Richmond Natural Medicine was pretty much the only thing that came up. Their website looked good, phone conversations with the administrative staff were positive, so I booked an appointment with Dr. Courtney Paré. The following is a summary of my experience - but I'd be glad to share further should anyone have any questions!

First, why?

I really became better educated on prevention vs treatment and the body's ability to work with you and for you not against you when I was pregnant. I had educated myself on all the positive effects of a natural birth (on both baby and mom) and was set on having one so I pursued the resources that supported that (the Bradley method birth class, hiring a doula {love you, Alli!!}, etc.) This exposed me to more and more "alternatives" to traditional medicine, and since my experiences have been insanely positive and effective, I decided for my own personal primary care, I also wanted to go this route.

The Appointment

Prior to the appointment, I had to fill out a new patient packet. This wasn't the traditional medical forms I had completed in the past. Yes, it asked my current medications/supplements (keep reading to find out why, though!), but it focused on ME, as a complete human being. They wanted to know why I chose the clinic, what expectations I had both for the initial appointment and long term, the wellness wheel and how satisfied was I in those various areas, what did I do regularly that supported my health and what didn't, etc. Based on the paperwork alone, I knew I was off to an awesome start.

When I scheduled the appointment, the administrative staff informed me it would be 2 hours; and it was every bit of 2 hours, one on one, with Dr. Paré. There was no rushing; it was quiet, calm, engaging conversation. She didn't try to speak for me or interrupt me. We went over my paperwork together thoroughly - and while I didn't have any immediate/current health or medical concerns, we were still able to work together to create a healing plan. I also did opt for the Enzyme test in which they examine my blood to determine if I do have any food intolerances that I may not be aware of - I'll get those results in a couple weeks and meet with their staff nutritionist to go over it.

My healing plan was split into several sections: Lifestyle, Nutrition, and Supplemental Support. In sum, for me personally, I didn't need immediate management of any health concerns, but I could (and have) implemented the following:

  • Trying to get more restful sleep
  • Make it a point to do some mindfulness work daily
  • Discontinue several supplements I was taking - she checked my Shakeology label and said it covered everything.....YEAH! 
  • Take the botanical tincture she made for me on the spot to help me protect my adrenals. She was most concerned about potential for future burnout due to the physical and mental demands of having a full-time job, a toddler, owning a business and being a group fitness instructor.

  • She also gave me some awesome ideas for allergy support, as I tend to have to rely on Zyrtek for months throughout the spring and summer! 

Before I left, she answered the various questions I had, even gave me a list of providers in the area that could serve as my PCP that supported patients who also sought naturopathic doctors. You see, in good ol' Virginia, naturopathic medicine is not recognized, thus they can't technically serve as your PCP because VA won't license them. This also impacts the cost of seeking naturopathic treatment - every cent is out of pocket and up front....which I know makes it practically impossible for most of us to do regularly. So upsetting but maybe time and activism will change the course.

I'll be following up with Dr. Paré in 6 weeks to see how my healing plan is working and also to make another nutritional plan based on the enzyme testing findings. I'm grateful for this experience and I hope to continue with it! The information and guidance alone in the 1 session was worth its weight in gold! I highly recommend you seek out a naturopathic facility in your area. And of course, if you have any questions about my specific experience, just let me know!

In Health,

You can find/message us on Facebook, Twitter, Instagram, and YouTube!
Also at fitwithfarrar{at}gmail{dot}com

Wednesday, January 21, 2015

WIAW: What I Ate Wednesday

Hi all! Just Lindsay today...

Both Tim and myself follow an assortment of bloggers - from general lifestyle, to specifically healthy living, to registered dieticians, etc. etc. The "WIAW: What I Ate Wednesday" posts are always fun - I mean, who doesn't want to see what other people eat!! No? Maybe we're just weird....well if you're weird too, enjoy this post of what I ate throughout the day yesterday! Disclaimer: no fancy pics here because I don't walk around with my Nikon #iphonealltheway

5:15AM - after perusing social media messages and emails since 4:45, I'm out of bed, dressed and getting ready to head downstairs for a workout. A little preworkout to help get me going :)


Right before leaving for work, I make my Shakeology as my post-workout meal. This morning's was Chocolate with almond milk, fiber supplement, greens supplement, PB2, and caramel extract blended with ice to perfection! YUM!

It's about 9:15AM and I'm not hungry but know I have two meetings back to back and to avoid hunger striking during them, I go ahead and eat my morning meal. This is 85% grassfed ground beef with 1/2 cup of organic black beans.

The Shakeology and morning meal do a great job of holding me over until 12:15, then it's time for lunch! Today it's a cup of zuccini and red bell peppers (satueed in coconut oil with sea salt and pepper), 1/2 cup of Indian Basmati white rice, 4 oz of extra lean beaf round chunks, and 2 TBSP of homemade Yum Yum Sauce. *nom nom nom nom*

Afternoon snack #1 around 2ish, Greek yogurt!

Afternoon snack #2 around 3:30 (on this day, I was teaching TurboKick at 6pm, so I wanted a little something to make me satiated). 1/4 cup of roasted salted almonds with 1 oz of colby jack cheese squares.
And to get me amped up to give my TurboKick class ALL I got, a little double-espresso iced coffee with almond milk (1 serving).

Since it's a double-workout day (with my own morning workout then teaching at night), I mix up some aminos to sip on while I teach Turbo!

Once I'm back home, Baby E helps me eat this dinner of 1 cup honey-coconut roasted sweet taters, 4 oz of grilled chicken breast and 2 strips of bacon.

And for "dessert", two gluten-free buckwheat and berry waffles with a TBSP of honey drizzled on top!

See, I'm pretty normal right?! Good quality food, but nothing super strict or crazy! This came out to 2,167 calories (45% carbs, 30% fat, and 25% protein). I have to eat a lot since I burn a lot...which the foodie in me LOVES (for example, my calorie burn just for my exercising and teaching this day was 1,161 calories). I'm not saying this is how any/everyone should eat (nutrition is such a personalized thing!) but I figured it might satisfy some curiosity for some folks! :)

Also - besides the 8oz of iced coffee, the only thing I drank was water. 128 oz (1 gallon).

In Health,

Lindsay (and Tim in spirit!)
Don't forget our Facebook page is where we're most active. LIKE US!
We also post all the time on Instagram (fitwithfarrar), Twitter, and have a YouTube channel!

Thursday, October 2, 2014

For or Against: The Case of Fitspo

We're working under the assumption that you know what "fitspo" (short for "fitspiration") is - but if not, in short, fitspo is images of active, strong, and fit women that promote proper exercise and diet; it may also include images healthy foods or motivational words. Sounds pretty good, right? Sounds like awesome visual motivation, yeah? Wellllll....a quick Google search would lead you to think it's the exact opposite; that it is sent from the depths of hell to ruin us all. Go ahead and look, we'll wait...

In researching for this post, it was honestly virtually impossible to find anything of good substance that made a case FOR fitspo....which lead to some second-guessing of our own thoughts/feelings on the subject. You see,we both operate under the assumption that there is some good fitspo out there and that as originally created, it was made with good intention. Are we naive? Maybe so....but people could (and probably do) consider our Facebook, Twitter, and Instagram pages fitspo.

Could we get into a huge, lofty, philosophical argument on the dark side of fitspo? Sure. And we completely recognize that we sometime see things labeled as fitspo on social media, Pinterest, etc. and cringe. Things most could consider demeaning to women, memes insulting one fitness activity in favor of another (you know the "Zumba? Bitch, I Crossfit" one...), etc.

But, how about making a case for fitspo?

How about acknowledging that a lot of folks are visually motivated?

Can't there be all forms of fitspo? Not every person finds the same body type a goal, attainable, etc.

P.S. - they are all showing skin because they're all gorgeous and wanted to,
but fitspo doesn't have to be in revealing clothes. And we used all women
as example since most fitspo is geared to that sex.

And can one be one's own fitspo, i.e., getting back to when one felt the best/most healthy?

All in all, we think when used for good, fitspo can be a good, healthy thing! And as with most things....when used for evil, it has the potential to be seriously detrimental.

We are REALLY curious about your thoughts - please comment below!

In Health,

Lindsay and Tim

Thursday, September 18, 2014

Accepting Your Body Type

The "thigh gap" and the subsequent "anti-thigh gap" movements have brought to light some important information: one's thigh gap (or lack thereof) is mostly related 3 things: the structure of your pelvis, the width of your hips, and the size of your adductor (inner thigh) muscles. Seeing this in the blogosphere and social media helped me personally come to some realizations of my own regarding body type and realistic goals.

Let me explain: I (Lindsay) am of average height and athletic frame. Ever since the days of middle/high school sports physicals, if you just looked at my weight, you would assume I was overweight, but in reality, I carry a lot of muscle on my frame = density = weight! Fast-forward to adult life and I'm the girl who's BMI says I'm considerably overweight, borderline OBESE, but I'm a size 4-6. That's my body type! That is structurally how I'm built.

Current me. No filters!
So, much like the thigh gap debate - me trying to look like these tiny, petite "fitness" models on Pinterest is setting myself up for a losing battle. I'm built more like a Camille LeBlanc-Bazinet or an Erin Stern. SO - instead of fighting my genetics, I'm rolling with them!

We are all shaped differently (and that's a beautiful thing). And we can all ALWAYS make ourselves better - and we'll be most successful when we work with what we've got!

In Health,

Lindsay and Tim
Keep up with us on Facebook!

P.S. - we know some trolls are bound to make comments about comparisons - I find the women I mentioned above to be beautiful role models for health and fitness and I am inspired by them. If you are not, that's fine - troll somewhere else :)

Tuesday, September 2, 2014

To Try or Not to Try

As personal trainers/lifestyle fitness coaches, we're constantly learning. Yes, some of it is staying abreast of the latest "going-ons" in the world of nutrition and exercise, but we're learning that our clients are serving as the greatest continuing education opportunities. One lesson they're teaching us that we want to share with y'all today: those that try vs those that don't, and what it means in their journey.

We can certainly relate: trying something new is SCARY! But when you've committed to a process, you push past the scariness and you come out on the other side better for it! However, some people never push forward, the commitment then waivers, and no progress is made.

The folks that work with us who are "game for anything," they'll try anything we put in front of them, even if they're scared, don't think they'll like it, etc.....those folks are the ones we see the greatest progress in. Yep, some of the things we have them do they don't like, and that's okay, because they tried! It's those that never try because of fear, because of whatever is holding them back, that fall into this place of stagnation where they stop seeing growth, start to get discouraged, and begin to waiver/fall off.

Moral of the story: at least try it might find something you really like! And if you try it and afterwards are like "Nope, I don't like it..." FINE! You tried! Just move on and keep trying :)

In Health,

Tim and Lindsay
Like us on Facebook for daily motivational posts
We're on Twitter, Instagram and YouTube too!

Monday, August 11, 2014

Building Confidence

It all started when Tim took a promotion from FF/Paramedic to Instructor for the Fire Division. It was nice in that it meant he was home every weekend, BUT it also meant commuting 1.5 hours, twice a day, five days a week....that part, not so nice.

BUT - due to these long commutes, he found the world of podcasts and audiobooks, and introduced them to me! One segment I've listened to over and over has been Chalene Johnson's CarSmart talks. Volume 1 of said program is all about developing confidence. It is definitely worth the $9.99 on Itunes - it's full of great, insightful tips and information. I was most intrigued by the concepts that confidence is a habit and a discipline....and I would have to agree. I would also add that confidence is a journey...what I thought was self-confidence when I was 20 is WAY different than what my self-confidence is now....and it took time to get from one point to the other.

I can recognize that some people have a more natural, innate habit of confidence, but for a lot of us, confidence is something that has to be worked toward and built upon. Positive affirmations, keeping an optimistic outlook, exercising, stopping comparisons - all proven ways to build confidence. For me, the biggest confidence builder has been doing scary stuff. It never fails, when I try something I've never done before or I do something that isn't my strong suit and/or scares me, I come out on the other side 10x more confident!

What about you? What gives you confidence?

In Health,

Lindsay of Fit with Farrar
We're on Facebook!


Monday, July 28, 2014

Fit Life with a Toddler

We were inspired to do this post by Lyndsie and Josh - check out their blog at The Adventures of BB!

The last time we did a "Here's what our routine/fit life looks like with a kid" was when Everett was 10 WEEKS OLD! Yikes! We'd thought it'd be fun to see what's changed and what's stayed the same. You can go back here to see the old routine. The current schedule goes a little something like this:

4am - Alarms go off...time to wake up (that hasn't changed, unfortunately!)

4:30 - 5:30am - Workout time for Mommy, and during the Academy, breakfast and hittin' the road for Daddy.

*After working out, I quickly put together the baby's daycare bag and my meals for the day*

5:50 - 6:15am - Shower, get ready for the day.

6:15 - 6:45am - If Everett's not already awake, get him up and dressed, quick breakfast, then out the door!

6:45 - 7:25am - Commute to daycare, drop off E, and go to work.

7:30am - 5pm - At work....

5 - 5:20pm - Rush to daycare and snatch up our sweet baby boy where we are always greeted with a huge smile and a shriek in excitement!

5:45 - 6:30pm - Enjoy some time playing with E and the dog before personal training clients start to arrive.

6:30 - 9pm - Personal training clients and/or group fitness classes. Whichever of us isn't training/teaching is playing with Everett and going through his nightly routine and putting him down by 8/8:30.

9:30/10pm - Adults in bed, fingers crossed the baby sleeps well so we can get up and do it all again.

When you compare this post with the post from Everett being 10 weeks old, not too much has changed! There's no need for a 4am dream feed/change, which is helpful...and our evenings are much busier now that our business has grown! Additionally, about 80% of the time, Everett wakes up sometime between 4 and 6:30am....mid-workout, mid-shower, mid-whatever :) Those are the fun mornings where everything is accomplished one-handed!

All in all - leading a fit life with a toddler isn't too different than a fit life with an infant! The biggest difference we've noticed is the greater difficulty continuing a workout when he wakes up during that he is crawling and walking, there is no sitting in a playpen....BUT, we still get it done, just have to watch where we step, and take a lot of breaks for hugs and kisses (or to pull him off the steps) :)

As always, we'd love to hear from you about how you juggle it all!! Feel free to comment below or contact us via any of our social media networks!

In Health,
Lindsay and Tim

Like our Facebook page!