Time for Some Track Workouts

CrossFit seems to be the rage nowadays.  I have to say, it's pretty awesome!  I love the strength paired with the cardio.  It's right up my alley!  In February, however, I hurt my back deadlifting.  Since then, I have been battling to make it better.  There are certain things I can do without pain, most involve no weights whatsoever.  I've had to come up with some new workouts that I can do that still challenge my body, but don't strain the muscles in my back.  I wanted to share for those of you who may not want to use a lot of weights (which by the way is crazy...you WON'T get HUGE) or who also have bad backs.


I do these workouts at the track, but you can do them indoors with a dreadmill and boxes.  Since it's nice, I choose to be outside as much as possible!

Workout #1
400m run (jog or walk for those who aren't used to cardio)
10 bleachers (run up the bleachers or football stands 10 times)
10 push-ups
20 crunches (normally I would do sit-ups, but sit-ups aren't good on the lower back - do what is      comfortable, yet challenging)
20 box jumps (I used a bench, the tallest one I could find)

4 rounds

End with a 400m run.

So you will start with a 400 and end with a 400 (5 altogether)

Workout #2 - This requires dumbbells
400m run
10 hammer curls
20 crunches
10 tricep dips (use a the bench you jumped on for workout #1)
20 push-ups

5 rounds

Workout #3
5 bleachers
5 bleacher jumps (two foot jump up the bleachers - if you can't do this, just do the regular bleachers)
10 push-ups
10 lunges (each leg)
800m run

4 rounds

Workout #4
200m run (sprint if you can)
10 squats (body weight)
10 push-ups

5 rounds

Time for a Rest

Something that any avid athlete never wants to admit is that they are going to have to give it a rest.  Apparently I've been going at it a little too hard for a while now and my body isn't happy.  For about two months now it's been trying to tell me to slow down.  After not listening, I'm now paying the price.

Between being a full time mom, having a full time job, two part time jobs, crossfitting, and training for a half marathon, shit's just catching up with me.  I have to admit, 30 is not the new 20.  :)  Although I do think my physical fitness is light years ahead of what I was when I was 20, my ability to recover and bounce back is not.  

I went through about 4 weeks of just feeling like shit.  I was so scared to death.  I just knew something was wrong with me.  The only other times I had felt like that that was when I was pregnant or just had a baby.  I was neither of those.  Then you get to googling everything and the next thing I know I'm dying!  :)  I finally went to the doctor and got blood work done and an overall physical.  Nothing was wrong with me.  I had to promise my doc to let one thing go so I backed off of crossfit to two time a weeks from three...for a couple weeks.

Then I did it.  I was probably trying to lift too much weight, too often and I strained a muscle in my back.  Now, I'm going to have to really rest....like no exercise for about a week.  On the up side, I got adjusted by my chiropractor, get a massage today, and another adjustment.  I'm hoping and praying to God that together (all of us, including God), we can get me healed and back to normal.

During this time in trying to get me back to normal, I've started to try to live a Paleo lifestyle.  Since it eliminates most food that cause inflammation in the body, which will in turn help to heal my back even faster.  It's funny when you eat foods that are healthy for you what else they can do for your body.  It's also part of my Lenten promise.

I've never been a big fan of fad diets or anything like that, but after a lot of research, I think this is the best thing that I can do for my body right now.  Like I said earlier, I'm not 20 anymore.  I can't eat whatever I want and look like a stick (which I don't even want to look like anymore).  In just a week of going Paleo (about 80%) of the time, I can already tell a little difference in my belly fat.  I'm going to stick this out for a little bit and see how it goes.  

As far as using my doTERRA essential oils to help my back, I've been using Deep Blue lotion and oil for pain relief and inflammation, frankincense for inflammation, birch, white fir, wintergreen, and AromaTouch for sore muscles and circulation, and lavender to help relax and calm the muscles. 

I'll be sharing more about my Paleo experience throughout my journey!  Can't wait to see where this takes me.

Essential Oils and Exercise

Exercise is a wonderful thing, but along with it comes some not so wonderful stuff.  Sweat, stinkiness, injuries, pain, soreness, fatigue (with too much exercise), etc...  The list could go on.   I have been using essential oils for all kinds of health concerns for a while now, but it took me a while to really start digging into them to help with my issues with fitness.  I am a runner and I also do as much strength training as I can fit in.  I teach a group fitness Cardio-Core Blast class as well.  There are some days that I squeeze in 3 workouts a day.  You can imagine the soreness and burnout I get from this.  I wanted to share with you some of the essential oils I've used to help my body cope with my fitness issues.

First and foremost, I recommend that all athletes take a multivitamin.  Yes even if you jog, you are an athlete.  You are exerting effort when you don't have to...in my mind, you qualify!  I not only recommend a multivitamin, but a whole food multivite!  You don't need all the synthetics that come along with the vitamins and nutrients that typically come in your most popular OTC multivitamins.  My favorite multi that I personally take is doTERRA's Lifelong Vitality Pack.  This pack comes with a cellular complex, a food and nutrient complex, and an omega 3.  The three of these combined give your body everything it needs in a completely bio available recipe.  There are no ingredients in them that don't come from the land or the sea.  LOVE THEM!!!!

If you still find that you need more energy, I love doTERRA's Mito2Max.  It's a cellular energy complex that gives your body, down to the cellular level, a little boost of natural energy.  Having two kids, working a full time job, and teaching classes at the gym, I really benefit from the Mito2Max.  It helps me get through those tough days when I have my own workout to do, decide to go for a jog, and still have a class to teach.  Once again...LOVE IT!

So BEFORE you go workout, if you have a little trouble getting off the couch like me, I like to inhale one or more citrus oils to elevate my mood a little.  It makes me a little happier and my attitude for getting up all of sudden turns a corner.  Two of may favorite oil blends to get me out of a pre-workout slump/funk are Elevation-the Joyful Blend and Citrus Bliss-the Invigorating Blend.  They just make me happy.  I also like to put a couple drops of wild orange and peppermint in my GLASS water bottle before my workout too.  I start sipping about a half hour before I have to get at it.  If you do your workout in the morning, peppermint can really help wake your mind as well as your body.

If you are one of those people who get to the gym or starts out on a run like they competing in the Olympics and then all of a sudden about half way through, you feel as if you're digging your grave and just wanna get back to the couch, I love using the Breathe blend on my chest.  It really opens up my airways and allows me to get more oxygen to my muscles, thus increasing my stamina to last a little longer.  Another little trick I like to do is get a damp towel (some gyms offer these) and put a drop or two of wild orange and peppermint on it.  This is wonderful during those terrible DREADMILL workouts when you just want to give up.  Peppermint helps to cool your body down so it's able to give it's energy back to it's muscles and doesn't have to try as hard to cool itself off.  :)  I will also do this in the summer and put the cold damp towel around the back of my neck to help me stay cool.

I also take my water bottle to the gym with me with a citrus oil in it, such as lemon, wild orange, or lime.  Some people like grapefruit...I'm not a huge fan, but that is an option if you do like it.

Then there's those issues that you get after a tough workout.  Sore muscles, fatigue, maybe even a little pain, but hopefully not because you injured yourself.  :)

So for those AFTER a workout problems, Deep Blue is probably one of my faves.  It's amazing for joint pain and sore muscles.  Another oil blend that I'm absolutely in love with is AromaTouch.  Because Deep Blue is so awesome, sometimes AromaTouch gets left behind.  Personally, I like AT better for soreness and DB better for pain and aches.  AT really helps with circulation so be sure to use it if you've built up a lot of lactic acid in your body accompanied with some citrus oil in your water to help flush out the acid internally.  For pain, I really like the combination of marjoram and frankincense either applied topically to the site or taken internally (ONLY RECOMMENDED FOR doTERRA CPTG (Certified Pure Therapeutic Grade) ESSENTIAL OILS)!!

I hope this helps many of you with any workout or fitness problems you may have.  If you are note currently using essential oils and are interested, let me know.  I'd be happy to talk with you about them and what they can do for you.   You can contact me by email.  I'd love to hear from you.

Vitamins

So I don't know about you, but my eldest child hates to take vitamins.  Unless of course, it's Flintstone vitamins, which in my opinion are about as good as gummy bears from the candy shop.  Just my opinion.  Vivian on the other hand will take them.  She takes just about anything I give her that she thinks is food.

I give my girls doTERRA's A2Z multivitamin for kids.  It's strawberry flavor and I will say in Lila's defense, it doesn't taste like candy.  So now I've found a new way to get her to take her vitamins without even knowing it.  :)

It's funny how great it makes you feel when you have successfully tricked your kids into something like this.

Mom win!

Sunburn Remedy

Well, it's summer!  To many people that mean being in the sun a lot more than usual.  I am blessed with skin that doesn't burn really bad, but I know there are many out there who are not so lucky.  Of course, sunscreen is absolutely recommended (after you get your daily dose of vitamin D, which is about 15 min of strong sun a day), but if you still happen to get a sunburn even after applying sunscreen, I have something AMAZING that will help.

Take a small spray bottle, glass is preferred, but since there are no citrus oils in this recipe, plastic is acceptable.

doTERRA Sunburn Spray

• 1 small spray bottle
• Melaleuca
• Lavender
• Peppermint
• Fractionated coconut oil (or another carrier oil)

1. Fill the spray bottle with FCO.
2. Put 5 drops each of lavender, melaleuca, and peppermint in bottle.
3. Swirl around to mix it well.
4. Spray on sunburn and rub in to skin.

A friend of mine used this on her fair skinned daughter who has always struggled with sunburns.  She was amazed at how well this worked...so was I!

If you have questions on how to purchase these oils, email me!  I'd love for you to benefit from the goodness of these oils as well!

It's Giveaway Time!

It's almost time for my vacation and start things off  right, I'm giving away a doTERRA Essential Oils Intro Kit!  The contest starts tomorrow and goes through May 31st.  Follow the instructions at the end of this post to enter!

The doTERRA Essential Oils Intro Kit contains three of my most favorite essential oils, Lemon, Lavender, and Peppermint.  These oils are amazing at so many things, individually...put them together and you have an all natural "Allergy Bomb".  Are you suffering from seasonal allergies?  This kit is for you.  

Here are some of the uses for each essential oil in the kit.

Lemon is known as a powerful aromatic, topical, and internal cleanser that can be used to complement many other oils. Diffusing lemon in a room can cleanse the air and uplift mood. It can also be used on surfaces throughout the home as a non-toxic cleaning booster. 

Lemon is naturally antibacterial, antibiotic, antiseptic, antiviral, astringent, diuretic, and a disinfectant.  It can be used to help fight cold and flu season, disinfect living area, and as an insect repellent.  

Some common health concerns in which you could use lemon essential oil are:

• Allergies

• Asthma

• Cold and Flu

• Constipation

• Fever

• Hypertension

• Sore Throat

• Stomach Ache

• Stress

• Throat Infections

Lavender is one of the most popular oils.  It has been cherished for its unmistakable aroma and its therapeutic properties for thousands of years. Lavender is widely used and accepted for its calming and relaxing qualities.  

Lavender is naturally analgesic, antibiotic, antidepressant, anti-inflammatory, antiseptic, diuretic, disinfectant, and sedative.  It is little known for its powerful capability as a natural antihistamine.  It can be used to calm and help relieve stress, fight cold and flu, as an emergency salve/spray, and is very popular in skin care.  

Some common health concerns in which you could use lavender oil are:

• Acne

• Allergies

• Arthritic Pain

• Asthma

• Bronchitis

• Burns

• Colds and Flu

• Cuts and Wounds

• Depression

• Dermatitis

• Diarrhea

• Earache

• Headaches

• Herpes

• Hypertension

• Indigestion

• Insect Bites

• Insomnia

• Migraines

• Muscle Pain

• Nausea

• Psoriasis

• Skin Disorders

• Sore Throat

• Stomach Ache

• Stress

• Throat Infections

Just to name a few...  :)

Last but not least is one of my favorites, Peppermint.  Peppermint is popular in countless forms, from toothpaste to chewing gum. As an essential oil, it is useful to ease breathing and as a digestive aid.

It is naturally analgesic, anti-inflammatory, anti-parasitic, antiseptic, antispasmodic, astringent, expectorant, and a stimulant.  Peppermint helps with mental acuity, is an insect repellent, and is great for cold and flu season.

Some common health concerns in which you could use peppermint oil are:

• Allergies

• Asthma

• Bronchitis

• Colds and Flu

• Colic

• Congestion

• Dermatitis

• Diarrhea

• Fever

• Headaches

• Indigestion

• Insect Bites

• Menstrual Problems

• Migraines

• Motion Sickness

• Nausea

• Skin Disorders

• Stomach Ache

• Stress

• Toothache

Go to my Facebook page Growing Naturally , "LIKE" my page, and click the "Giveaways" tab to enter!

DIY Baby Wipes

(picture courtesy of Neil Atkins)

(I asked him to send me a picture of my DIY creation with a decent background, since he was at home and I was not...I think he did pretty good!)

I have been "pinning" DIY baby wipes for months now!  I have read blogs and blogs trying to find the right combination of ingredients that worked for me (and my baby's sweet little butt).  I finally put several recipes together and came up with this.

Ingredients

• Large glass jar (I got mine from Walmart)
• Paper Towels (good quality)
• Jojoba Oil (or any kind of carrier oil)
• Aloe Vera gel
• Essential Oils of you choice

Instructions

1. Cut your roll of paper towels in half
2. Put one half of the paper towels roll in the jar or container
3. Mix 2 cups of warm water, 3-5 drops of the essential oil (I used 5 drops of lavender and 5 drops of melaleuca.  You can probably stick with 3 each and be fine.), and the aloe vera gel.
4. pour the mixture over the paper towels in the jar and let it soak in.
5. Turn the jar upside down to let the mixture get to the other end of the paper towels.
6. Let sit for about 30 min to make sure they are good and saturated.
7. Pull the brown insert out of the middle of the paper towel roll and pull the wipes from the middle of the roll.

That's it!  It's so easy.  My daughter had a yeasty diaper rash when I first started using them.  I was able to use the wipes, coconut oil, and the most natural barrier cream I could find at Walmart last minute within a couple days.

Melaleuca is a natural antifungal and Lavender is calming and healing to cuts, scrapes, burns, and rashes.

The Importance of Cross Training

As a runner, sometimes that's all I want to do.  I was never a huge fan of yoga, or biking, or the elliptical, until the past few years.  Running can really tear down your body if you don't complement it with other things.  It's great for your cardiovascular health, and great for toning leg muscles and core muscles, but there are ways that you can strengthen your body to help with the grinding that comes with running.

Several years ago, I was the in the best shape of my life.  I was running, doing Pilates, and doing ab work.  I could run pain free and faster than I had since my early high school years.  For some reason, I got away from that, I can't for the life of me figure out why.  Then I just ran.  I ran and got hurt.  I trained slow, struggling to get anything done.  Last year I started teaching Pilates and spin class.  I felt great again. Even though strength training was on the back burner, I was still getting stronger and leaner.

After I had my second baby last spring, I started with the running again.  Running is what's important to me, it's what I love.  Not to mention, it was the only thing I had time for.  If I got to squeeze a workout in, it was definitely going to be running.

I started back teaching Pilates and Yogalates this winter.  It's the best thing that could've happened to me.  After taking some time off from running because of the busy life of being a mom, I decided I had to make time to exercise.  I wanted to set a good example for my kids.  Now after having two babies and being almost 30 years old, I'm running faster than I have since high school.  I'm feeling great.  I'm honestly shocked most days when I hit one mile, two miles, three miles and hear my splits.  I can't believe it.

I run 3-4 days a week, do Pilates and Yogalates, and try to XT as much as possible.  I've also been taking doTERRA's Lifelong Vitality Pack.  These multivitamins are the bomb diggity.  These are the only things that I have changed in my life and it's obviously working!  They give me the energy I need to do anything!

So remember the next time that you're training for some kind of running race, remember to get on the elliptical, go to spin class, swim laps, go to yoga or Pilates, or go for a hike.  Do anything to switch it up for your body.  It will benefit more than you can ever imagine!

~Serenity~

Oil Pulling...HUH????

I tried something new this morning.  Oil pulling.  Raise your hand if you have heard of this!

I first heard about oil pulling about 4 months ago.  I got up the nerve to try it 2 months ago.  The first time I tried it, I gagged immediately and spit the oil out.  So a few days later, I tried it again.  I gagged AGAIN.  It was awful.  It wasn't the taste, that was fine.  It was the chunky consistency of the coconut oil.

This morning, I tried it with a teaspoon of coconut oil and again, I gagged, but I pushed through.  When the oil finally melted into its liquid state, it was fine.  I did it for about 10 minutes which is pretty good for your first run and especially good for me considering what happened the first two times I did it.

Oil pulling is pretty cool when you learn how beneficial it is for your mouth and body as a whole.  You can use a variety of oils to try oil pulling.  I used Organic Virgin Coconut Oil.  You can also you sunflower oil, sesame oil, safflower oil, grapeseed oil.  Just make sure that the oil is safe to be ingested, even though you're not going to swallow.  You can even add a couple drops of Certified Pure Therapeutic Grade (CPTG) doTERRA Essential Oils such as peppermint, OnGuard, Lemon, or Wild Orange.

 


So, you might be asking, what exactly does oil pulling do?

• Improve oral health by detoxifying teeth and gums
• Whitens teeth
• Relief from congestion in the sinus cavities and throat
• Helps improve skin conditions
• Helps arthritis
• Helps asthma
• Can help to relieve headaches, infections, liver problems
• Helps with hormonal imbalances

How does it do all this???
Oil pulling helps to pull out toxins in the body, particularly your mouth and stomach, and get rid of those toxins when you spit out the oil.  Your parents may have told you this when you were younger, but your mouth is one of the dirtiest parts of your body.  There is so much bacteria living in the dark, wet, closed environment you call your mouth.  It's pretty gross when you think of it.

Who came up with oil pulling???
It has been around for centuries.  It was first documented as a practice in Ayurvedic text which is native to the Indian subcontinent.  You, know, these people really had something going here.  We "modern people" have a good man named Dr. F. Karach to thank for "bringing healthy back".  :)  He realized the importance of this ancient tradition when thinking of how easy things, good or bad, can enter our bloodstream through our mouth.  I even read something that said this is how Native Americans used to "brush" their teeth.

So swish the oil around for 20 minutes.  When you're done, be sure to spit it out in the trash can since coconut oil solidify when cooled.  You don't want to clog your drain!

I challenge you to give this a try.  Don't give up if you gag the first couple of times.  For me, the third time really was a charm.  Once you get past the chunkiness of the oil, it's actually pretty easy.

If you try this, please comment below and let me know what you think!!

Another Half Marathon

The time has come.  Another baby, another race.  Today is the day I start training for a half marathon.  I'm training for the IronMom Half that is the Saturday of Mother's Day weekend.  I haven't run a big race since Lila was about 18 months old.  I am slowing working my way back up to a marathon, but scheduling and free time right now are limiting me to a half, which I'm completely ok with.  :)

I'm going to be stocking up on a few of my favorite oils for exercise!

Deep Blue - Great for muscle aches/pain, tension, joint pain, inflammation, arthritis, back pain...ALL of which I get at some point when training for halves and fulls!

AromaTouch - Great for anxiety, muscles/aches pain, relaxation, tension, muscle cramps (charley horses).

Elevation - Dab a little on you temples, your neck, your forehead before your run for an energizing, stress-free, uplifting run!

Peppermint - Mix with a little coconut oil and rub into your legs before a run to help with keeping your body cool and helping keep you alert and focused on your run.

OnGuard - Last but not least, take a few drops of OnGuard daily or even rub into your hands before having to head up to the gym on those freezing days when you can't get outside to run.  OnGuard helps protect you from airborne pathogens and helps your body stay healthy while you're running yourself into the ground training!  :)

If you would like more information on these oil or others, let me know!  I'd love to talk with you about them.

XOXO

O.M.G.

Tomorrow it will be one week since I started with a personal trainer.  I'm still sore from last Wednesday.  Wowsa!  I knew that I needed a swift kick in the ass and I sure got it!  I have no doubt in my mind that this is exactly what I needed to get back on track.  I'm feeling great!

We have been doing total body workouts and wow!  My legs, my arms, my...everything! I just can't say enough.  I just really needed this.  After this week, I'm gonna go out on my own and hopefully be able to keep training.  A few of the things he's having me do (things my body has missed so much) are:
squats, deadlifts, calf raises, triceps triceps triceps, chest and more triceps.  Today I did the farmer's carry with, wait for it....35 lb dumbbells.  I was shocked that I could do this.  Britt knew I could and even though I bitched about it, still made me do the weight AND I DID IT!  Sometimes you just get so into your routine or what you remember of past routines that you're afraid, or don't even think, to do something different.  THIS is why I hired Britt.  He had to get me out of my element.  He had to make me uncomfortable.  Shock my body.  I'm so pleased already with my workouts with him.

Call me crazy, but I can already see a little difference in my core.  My legs will come, my arms will tone soon enough, but I can already see it in my core.  I can't believe it.  Now I just have to stick to it.

Where it's gonna get really tough is now I want to run a half marathon here in October.  I'm gonna really have to use my time wisely.  I want to be able to keep my strength workouts going, but I'm also going to have to get the miles in.  I think it will be hard, but I the last race I trained for was a marathon and the time it takes out of your life to do that it crazy.  Luckily, the race is at the end of October, so I will be able to get most, if not all of my running done outside.  This is huge because that means I can take my kids in the stroller, even though it will not be good for my time/pace, I will still be able to get the miles in.  So let's just see how much more complicated I can make my life!

One thing I need to be more serious about is my nutrition and protein intake.  If I'm not careful, my milk supply is going to decrease.  I need to make sure I'm getting enough good, whole food in my body so my body can continue down the right track.

I hope to update soon on my progress with my strength training and half marathon training.

Personal Training

Hair stylists don't cut their own hair, wedding planners usually don't plan their own weddings, OBs don't deliver their own babies...

Even though I am a personal trainer, I find it hard to train myself really hard.  So I'm thinking of hiring my own personal trainer for a few sessions to try to shock my body to get it back to shape.  If I can just get a swift kick in the ass, I think I can find the motivation to continue my training.

I'm also about 95% sure I am going to run the Shawnee half marathon in Harrisburg this fall.  Check out their Facebook page here to stay informed of happenings and group training information.  I have gone back and forth on whether or not I want to do this.  It's just a half and I know I can finish with even minimal training, but
1. I don't want to get hurt and
2. I don't want to run so bad that I felt like I wasted my time.
I have about 3 months to train if I get started next week.  It's harder to make time for the runs now and to my surprise, it's not because of having two kids, but because of having a husband who works midnights.  I never even thought how this would affect my workouts.  I am an evening runner, always have been.  But now, even if I wanted to go in the morning before work, I can't do that because he's not home.  It's weird having to schedule around that.

Please know that I'm not complaining.  My husband's career is very important to both of us.  I just really thought "oh, this will be hard getting the girls to bed" or "it will be hard doing supper and bath time".  It never dawned on me that I would have to find a new time to workout.

The only time I'm finding now is lunch time.  Next week, I'm going to start utilizing my lunch hour to try to get a 45 minute or so workout or run in a few days a week.  We'll see how it goes.

As far as my training, I'll keep you all informed of my progress.  :)

Postpartum Running

I really wanted to blog sooner than this about running after pregnancy, but
1. I just really haven't had time
and
2. I haven't gotten to do exactly what I really wanted to do.

Most people who read my blogs know that I ran throughout my entire pregnancy, both times.  This time I felt really really good exercising for the entire 9 months.  I taught Pilates for the first 4 months and cycling for 36 weeks.  Once again I ran up until the day I had her.  I knew that this would help me in many ways especially being pregnant in the winter months this time, it would help not only physically, but emotionally.  I'm so glad I was able to do this.

After I had Viv, I really felt great...like really great!  We were out an about when she was 2 days old.  When she was 10 days old, I felt good enough to go to the gym and get on the elliptical.  I knew running probably wasn't the best idea.  I was still bleeding, but not bad.  At 14 days PP, I decided I could run.  I went to the track to jog a bit.  It started pelting rain.  Must have been a sign.  About a week later, I tried again at the track.  I made it a few laps before I had to get home to V.  Without going into too much detail, you shouldn't run until you have stopped bleeding, no matter how good you feel.  Just wait.  There is a reason they want you to rest some after birth.  Your body can't handle that on top of the trauma it just went though.

At about 4 weeks PP I stopped bleeding and was able to run again (even though I hadn't been to my 6 week check up).  Since then I have been running as much as time will allow with a newborn, a 2 1/2 year old and a husband that works nights.  :)  I'm feeling great.  The only thing not going as planned (hahahaha) is the pregnancy weight falling off.  After I had Lila, I literally dropped the weight and was back in my clothes by like 8-10 days.  Not happening this time.  V is 9 weeks old and it's still lingering.  This time I am breastfeeding (successfully), so that makes a difference.  Some weight tends to stick around for reserve while breastfeeding.  I'm about 8 lbs off from where I was when I got pregnant this time.  While I'd like to get back to that, I know it's probably not going to happen any time soon.  Right now I'm concentrating on healthy eating and just getting in enough exercise to feel good.

I am trying to get more protein in my body to make myself leaner at this weight while still taking in enough calories to keep my milk supply up.  From now on, I'll be posting strength workouts and running workouts that I'm trying to do to get my bod back into better shape!  :)

Working Out While Pregnant (Emotional Post)

I've talked a lot about this while being pregnant, but honestly I've just talked about what workouts I do and when/how often.  What I haven't talked about is how I feel about it.  So this post is going to be geared to my workouts and the emotional benefit I get from them.  As I was running the past few weeks, I have just felt so blessed.  Words cannot describe it.  I know a lot of women cannot be active during their pregnancies because of complications.  I have never felt so lucky as when I'm pregnant that I can continue to run and exercise.  This in itself is a gift from God.

For as long as I can remember, I've been active.  My dad started me running races at an early age and I quickly fell in love with it.  Although sometimes when you ask me, I'll tell you I have a love/hate relationship with running.  :)  I can remember playing sports my whole life; tee ball, softball, swim team, track, basketball, volleyball, etc.  I love sports and always have.  When I grew out of sports, a time in my life I like to refer to as post college, I struggled with how to accept that.  I quickly began to compete (mostly with myself) in races from 5Ks to marathons.  It was then that I began to realize that God gave me this gift.  He gave me the ability to run, keep myself healthy, and stay active and fit.  He didn't put us on this Earth to become lazy slobs.  He gave us these bodies; these bodies that can function like nothing else.  These bodies that work at such a cellular level that only He will ever know.

It was then that I knew I wanted to help others try their best to keep their bodies in good condition.  Working out can help you live a longer life and spread the Good Word to those more that many more years. :)

Anyone who has attempted to help others with this or something similar, knows that it is not the easiest thing to do.  You can only help those who want help.  That's been the hardest part to swallow in all this.  You see people everyday that you just want to help, but unless they are willing, you can't do a thing for them.

Part of the reason I started this blog was to help people through the internet.  I know a lot of people are afraid to take that first step into the gym and finding a workout from the internet to do at home can be just the thing that got them working.  Everyone is different.  So if you are one of those people, I'm proud of you.  Do what you can and always know that you can email me if you need to.

Also keep in mind the famous quote that I'm paraphrasing here; no matter how far or fast you are running, you're lapping everyone on the couch; no matter how heavy the weights are that you are lifting, you're lifting more that the TV remote and a potato chip.

35 Week Pregnant Workouts

Today's post is going to really be an explanation of the workouts that I've been doing throughout most of my third trimester.  I've been trying to run as much as I can, but as it has been so cold and spring is refusing to show up, I have been forced to stay inside and do my workouts.  I am still teaching my spin class at this point, once a week, and feeling really good while doing so.  I have been getting on the treadmill dreadmill, but can't do as much on it as I can outside.  I have come to the conclusion that it shortens my stride and just flat out hurts my body.  It hurts my side, abs, legs, EVERYTHING.  I can't go as fast or as far.  :(

My dreadmill workouts have pretty much been as follows:
1-3 min - warm up walk - 4.0mph
3-4 min - jog - 6.0 mph
4-5 min - walk - 4.0 mph
Repeat this pattern for as long as you'd like.  I typically do 30-45 minutes, depending on how I'm feeling that day or how long I have.

My spin routines have really consisted of many more hills and jumps rather than sprint intervals.  I still throw sprints in there for the clients, but I have to take it easy on the sprints because it hurts my sides.  So I just cruise on the sprints.  I have found a very helpful website spinclassroutines.com that has LOTS of spin routines.  If you like spin, whether you teach or just want a routine for yourself, check out this website.  I love it!  Also, they give you playlists on Spotify if you use that.  Totally worth it!

Now to my favorite, running outside.  :)  It has been getting a little nicer so I've been able to get back at it.  If you're pregnant, do what you can. Run/walk/run/walk.  Personally I've been trying to get my running in and then cool down with a walk.  I just do what I can, like I said.  If there is any time in my life I've learned to just do what my body tells me, it's during pregnancy.  If my abs start hurting, I just walk until I feel like I can run again.  I don't try to do anything for time, just get the miles in.  :)

An app that I have raved on before is the Nike Training Club.  I still do a lot of the "Get Focused" workouts at this point, but I have to either modify the moves or if something is just not gonna work, I'll sub that move with lunges into bicep curl or lunges into shoulder press or something like that.  Just be smart at the amount of weight that you choose to use.

For anyone trying to stay fit during pregnancy and using my blog for assistance, I hope this helps.  :)  I'm sorry it's not the greatest post, but you catch the drift...

Steel cut oats and smoothies

This week I have fixed two most delicious dishes, crockpot steel cut oats and a smoothie.  When I was pregnant with Lila I drank A LOT of smoothies.  I'm kinda getting to that point again where that's all I want.  There's not much room in my belly so a smoothie is the perfect "meal" that gives me enough calories and wait for it...GOOD calories!  I got my smoothie inspiration back from a friend and fellow blogger, Kristen.  See her blog here and her Facebook page here.

Here's what I put in mine the other day, although they differ from time to time.

• Blueberries
• Strawberries
• Mango
• Spinach
• Flax Seed
• Milk - I used regular ole 2% milk because that's what we had in the house.  I don't drink milk, but Neil and Lila do.  I'm trying hard to make the switch over to coconut milk, but I'm getting some grief from a certain member of the household.  LOL

How I made my oats:
**Be sure to spray your crockpot with some kind of cooking spray to eliminate sticking to the sides.**

• 1 cup steel cut oats
• 3 cups milk - Again, I used 2% here.  Next time I will be trying to use coconut milk.
• Flax Seed - Just ballpark it.  I did not measure.
• 1 apple diced.  I did not peel it, although some prefer to do so.
• Cinnamon - Again, use your own judgment here.  I like a lot of cinnamon and put at least 2 tbsp in.
• Honey - Your preference on sweetness.

I let it cook on low for about 8-9 hours.  When I woke up at 4:30 to use the bathroom, I noticed the sides burning again.  This happened to me last time and I figured out this time that they were still too dry.  So I added a glass full of water.  2 hours later when I woke up, they were perfect.  This made 2 square tupperwares full of oatmeal and probably 6 days worth of breakfast.  Neil didn't eat any and either did Lila, but I guess that's just more for me.  :)

Cycle/Core Class

For the past few weeks I have been subbing for my friend at the gym.  She teaches a spin class, which is what I teach on Wednesdays, as well as a class that combines cycling (spin) and Reebok core class.  It's a pretty awesome class and a hell of a workout.  I thought I would post the routine we did the other night so others could benefit as well.  :)  If you don't have a Reebok core board, you can just do the moves on the floor, but getting a core board or something similar will really make the workout top notch.

I divided the hour into 20 minutes spin, 20 minutes core, 10 minutes spin, 10 minutes core.  Here's the details of how we broke it down.

Spin - 20 min
Warm-up @ 4 (resistance) - 2 min
Cruise (mid speed) @ 5 - 2 min
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 30 sec
Sprint @ 4 - 30 sec
Recover @ 2 - 1 min 30 sec
*Hill*
Seated climb @ 6 - 1 min
Tall in the Saddle (back straight, abs tight) @ 7 - 1 min
Hover (butt over the seat, leaning forward on handle bars) @ 8 - 1 min
Standing climb @ 9 - 1 min
Standing climb @ 10 - 1 min
Standing climb @ 9 - 1 min
Hover @ 8 - 1 min
Tall in the Saddle @ 7 - 1 min
Seated climb @ 6 - 1 min
Recover @ 2 - 2 min to get heart rate down to switch to core

Core - 20 min (Grab some weights that are not light or heavy.  I used 8 lbs.  5 is my light and 10 or 12 is my heavy.)
Rock the board (back and forth on board to get hips moving) - 1 min
Cross body punches alternating arms - 1 min to the beat of whatever awesome music you choose
Do the above, only double punches on each side - 1 min
Front kick (one foot on board, start in lunge position and step up to kick, then going back into lunge position)  I hope that makes sense. - 10 each leg
Sumo squat to shoulder press - 10 reps
Forward lunge with bicep curl - 10 each leg
Rock the board
Plank - 30 sec
Rest - 30 sec

Plank - 30 sec
Rest - 30 sec
Lying chest press - 20 reps (lay with back on the board and knees bent with feet on the floor OR make it harder with legs in the air bent at the hips and the knees, where the bottom of your legs are parallel to the floor)  Again, I hope this makes sense.
Recover - 1 min

Side lunge with weights in front - 10 each side
Back lunge with shoulder press - 10 each leg (Start on the board and step backwards off the board and go deep into your lunge.  Come back to standing on the board.)
Plank - 30 sec
Rest - 30 sec
T Stand on board - 15 sec each side
Recover and move back to the bike.
**NOTE:  This took us about 18 min due to the actual time of getting off the bike and getting situated on the board and with the weights.  I also had a few seconds before each move to show an example of the move.**

Spin - 10 min
Cruise @ 5 - 1 min
*Jumps*
Sprint @ 4 - 45 sec
Standing climb @ 8 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 8 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 9 - 45 sec
Sprint @ 4 - 45 sec
Standing climb @ 10 - 45 sec
Recover @ 2 - 1 min
Hover @ 7 - 30 sec
Hover @ 8 - 30 sec
Recover @ 2 - 1 min

Core - 10 min - For this section, I concentrated a little more on abs and stretching.
Criss Cross - 10 each leg (laying with back on core board)
Double straight leg stretch - 10 (Hands behind head and start with legs straight up towards the ceiling.  Lower legs to a challenging angle, but not letting the small of your back come off the board or floor, depending on where you are doing the stretch.)
Single straight leg stretch - 10 each side (Left leg straight and parallel to the floor, right leg with toe pointed to ceiling and hands behind the calf or knee.  Pull it toward you twice and switch legs.)
T Stand with Side Crunches - 10 each side
Pigeon Stretch - once on each leg
Cross body leg stretch - once each leg (Laying on floor, left leg flat and straight, bend right knee and bring across the body, keeping arms straight and out looking in the opposite direction of the bent leg.)

This should take about 10 minutes.  With the ab work, the slower, the better.  Concentrate on your moves and your form.  Don't rush it.

I hope y'all enjoy this routine!  :)

Easy weekend

So I've been teaching a lot of classes these past few weeks and I'm paying for it now. I'm taking it easy this weekend. After three pretty intense classes this past week, it's becoming more and more apparent that at this point in my pregnancy, I'm going to have to start going a little easier. Baby sister has not been very happy with me. I've been having way more Braxton Hicks contractions this week and have been very uncomfortable trying to sleep. Doesn't take a rocket scientist to figure out that I need a break...as much as I don't want to, I know I need it.

Friday, Saturday, and today are serving as rest days for me. I have to say, it's felt pretty good. We only had one basketball game this weekend so we've all enjoyed the break. Whew. I'm ready to get back at it tomorrow. :)

I've just threw some stuff in the crockpot to make BBQ Chicken. I got this recipe from a friend of mine who posted it last year. I've made it once before and it was delicious. I thought it was the perfect supper for tonight on a lounge day. Check out her blog, www.amedleylife.com or here's the direct link to the recipe is (which of course won't hyperlink on the Blogger app on my iPad):

http://www.amedleylife.com/2012/03/crockpot-bbq-chicken.html?m=1

By the way, she blogs about everything and I love reading her posts. She's a nut and one of my greatest friends. Enjoy both the recipe and the blog! :)

Excuses

***DISCLAIMER:  If you don't want to hear my opinion on obesity and how you can prevent it from happening, then do not read this post.***

Nothing gets me annoyed more than those who always have an excuse for not exercising.  I guess part of me doesn't understand the train of thought that people don't want to take the necessary measures to preserve their body.  This body that God gave them.  It is our responsibility to take care of it, make the most out of it, and be here as long as we can to do what He wants us to do, what He put us here to do.

Then there's the people who go on EVERY diet known to man, cutting out carbs or protein or going vegetarian...the list goes on.  The thing about these diets is sure, initially you're going to lose weight, but as soon as you go back to eating like a normal person (all food groups), you'll gain it back.  Everyone always does.  The fact of the matter is, cutting out things like carbs is a horrible idea.  Your body has to have them to process other foods correctly.  Should you be eating the shit out of white bread? Hell no.  You should be eating good carbs.  Carbs that make your body work like it should.  They give your body energy to live.  Eat lean meat.  We can digest it.  Protein is amazing for the body.  Eat your leafy greens.  They are AMAZING for you.  Full of fiber and keeps things moving in the body.  :)  You'll notice, when you start eating the things that your body was created to eat, your body will treat you right.  You'll lose the inflammation, you'll stop retaining unnecessary water, and you'll even lose weight.  WHAAAAAAT?????

Then on top of that...walk, run, ride a bike, do some kickboxing, run around the yard and play with your kids (since you need to be setting a good example for them anyway), grab some old friends and get a game of pick up basketball going.  Don't hurt yourself in the last example by thinking that you are in high school again.  :)  GET MOVING!

Something that Dr. H said on The Biggest Loser last week in the first week of the show should be the gong sounding in your head.

"If I told you that you had lymphoma, would you take two hours out of your day for chemotherapy?" Dr. H, Biggest Loser 

Duh, you so would...don't deny it!  Well here's the truth.  Obesity kills LOTS of people, just like cancer does, BUT you can prevent it!  According to the CDC, "Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.".  Then you can see here, heart disease is the number one cause of death in the United States in 2012.  
  Source: http://www.cdc.gov/obesity/data/adult.html

C'mon people!  If you can do something about it, why wouldn't you.  And this is just adults!  Childhood obesity is a completely different topic for another day.  I can't even go there right now.  It such a serious condition and it just breaks my heart!  This is just the tip of the iceberg in my mind.  There is so much more to be said.

So stop making excuses of why you can't change your life and do it.  Start now!  There's no better time than the present to make this change.  I'll be happy to help you if you want it to get a routine going.