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

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.

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!

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

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...

Working out and Pregnancy

I need to first make a couple of statements.  You should not work out if your doctor has told you not to.  You should also not do any types of workouts that you were not doing BEFORE you got pregnant.  You should always use common sense when performing exercises while pregnant.  For example, don't do poses on your stomach if you are to the point in your pregnancy where it's uncomfortable to lay on your stomach.  Don't over exert yourself.  Always keep your heart rate at a responsible level and don't over heat your body.

Here's a little of what I do and let me just say that it is WHAT I DO.  I'm not a doctor and I'm not telling you that you need to do this.  Always check with your doctor to see what you can and cannot do.

I teach Pilates 3 days a week.  There are days that I can do more and days I have to do less reps and teach by voice, not example.  Some days I feel great, others not so much.  I have eliminated moves that require laying on your belly.  If I do feel like doing those during a session, now I simply describe the pose, rather than show it.  I am still doing as much ab work as I was at the beginning and before my pregnancy.  The stronger my core is the better and hopefully the easier or even shorter my labor will be.  Again, I do nothing that is uncomfortable.  If something starts to hurt, quit immediately.  Know the difference between soreness and pain.  Being sore from a workout is usually ok.  Pain is not.  They even make prenatal Pilates and prenatal yoga videos that you can do.

I am also still running.  I have been a runner my whole life and was not about to stop when I got pregnant.  When I was pregnant with my first baby I ran through my entire pregnancy.  I went 6 miles on a Saturday and went into labor the following Monday.  My doctor told me that it definitely helped with my labor.  This is not a guarantee.  Some people can sit on the their asses their whole pregnancy and still only labor for a few hours.  Then there are some who are super active and still have a long labor.  Just remember, you may be doing it for the labor benefits, but it's actually helping your body throughout pregnancy and for post-partum recovery.  You may bounce back you pre-pregnancy shape quicker than you would've had you stopped working out...you may not.  It also helps your blood flow through your body and to your babe.

As far as running goes, you may be concerned with mileage.  Again, unless you run marathons for a living, I wouldn't recommend training for a race like this while pregnant.  If you're used to running distances as far as 5, 6, 7 miles, then test yourself and see if you can still go for it.  Just don't expect to be running the same times as you were before.  What used to take you 50 minutes may now take you over an hour.  At this point, you shouldn't be pushing any limits.  Keep your baby safe in there.  You may also notice that you may have to...GASP...stop and walk every once in a while.  Something you NEVER used to let yourself do.  This happened to me several time when I was pregnant with Lila.  I would get a side stitch and just stop and walk for a couple minutes.  It didn't kill me.  :)

It's also safe to continue weight training if you were training before pregnancy, although I would lay off heavy squats.  By the second trimester, I would think you would mostly be going for keeping your body toned and not trying to build a lot of muscle.  I'm not huge on weight training right now, just really focusing on my core strength.

So the BIGGEST thing to remember and consider is what your body may be telling you while working out.  If you're used to "pushing through" like I am, it's a hard pill to swallow, but it's not just you now.  You have to remember that more so than usual, if something is telling you to chill, you probably need to.  Don't push too hard and remember what is really important.  You don't want to do more harm than good.

To reiterate what I said before, this is simply what I can do.  You may be able to do more or you may have to do less.  If you can just walk a little every day, it could help.  But make sure to go over this with your doctor and before you start any kind of workout regimen while pregnant.  I "check in" with my doc every month and just let them know that I am still teaching Pilates and still running, just so they know.  Let them know what's going on with you or they can't help!

Traveling and Exercising

These two don't mix in my book!  They just don't.  No matter how much I think that "next time will be better", it's not.  By the time I get out of my house and travel 6 hours in a car, the only thing I want to do is relax in the hotel room.  Most hotels don't have the greatest fitness rooms and their treadmills are from 1924.  Even if it was a super nice treadmill, I still wouldn't like to get on it because for some reason treadmills hurt my body.  I can't run as fast, as far, or as easily.  I end up with a terrible side stitch before I even make it a mile.  That's  just frustrating to me.

Then comes your next question.  Why don't you just go outside and run.  Well, some most of the places I go, unfortunately, do not have the safest environments to do this.  Back when I was just a single girl, I may or may not have just gone out for a run anywhere I semi felt safe.  Now that I am a wife and mother, I feel a little more important!  HAHAHA  I know, I know...

So this past week, I was gone.  It was detrimental to my workout routine.  I was lazy and more lazy.  By Wednesday, however, I was able to force myself out the door of the hotel and get out on my feet.  Thankfully, I was in Champaign and VERY familiar with the University of Illinois campus.  I took myself on a 10K trip down memory lane.  It was a very relaxing and much needed run.  This week I'm aiming to get back on track.

You've heard me rave about the Nike Training Club app for iPhone before.  Yesterday my friend/coworker/lunchtime workout buddy Sarah and I hit the gym for a quick arm workout.  We used the NTC app and did the "Arm Definer".  While I will admit that I am a little sore today, which I love, it was my favorite routine.  It was 15 minutes (which we loved), but went on a 5 move repeat.  We had to do each of the moves three different times.  I'm not big on repeating, especially the moves that I don't like. :)  But we got through it and like I said, it worked because I am sore today.

Today I'm hoping to do a long run.  Since I'm not training for anything right now, I'm considering anything from 5 miles up a long run.  This sometimes makes me smile since I can remember a time not too long ago when my long runs were 15 miles and up.  There will come a time in my life when that is the case again, but not now.  I'm concentrating on other parts of fitness now as well as just flat out being happy!! :)

Rest Day

Did you know that rest days are even more important than your workout days?  During rest days, your body recovers and repairs all of the microtears that have happened during your previous workouts.  Rest days are actually when your body gets stronger.

Sometimes it's so hard for me to take a rest day and other days I'd like to take a few in a row.  :)  Working out every day is not good for your body.  You have to let your muscles recover.  That my friends is when stuff happens!

That being said, I may do a quick ab workout for today, since I've done cardio for three days in a row.  Rest my running muscles and work my core!  I may do a Pilates routine.  Then next time I go for a run, I will be able to do a little more and go a little faster!

Here is a little article from LiveStrong on rest days and why they are important!

Welcome

Hey y'all!  Thanks for stopping by!  I've started this blog to share the things I'm passionate about in life;  working out, running, fitness in general, crafting, music, my experiences as a wife and mother.  I have another blog that started out as an online diary/documentation of my life with my daughter Lila.  I started to stray from that and decided that I would start a new blog for my personal stuff.  I hope everyone enjoys "running" with me here!

My goals are to post workouts, running plans, craft ideas, recipes, etc...whatever comes to my mind.  I'm very excited about it all!

I don't do an extreme amount of exercising; I'm not super crazy, but if you are just a normal person wanting to start getting in shape and your doctor gives you the ok, try to do some of the workouts I post.  My hope is to at least give y'all some motivation to get up and do something active!