Fit mommas

Fit Mommas // Make time for #selfcare

Happy Valentine’s Day momma! Many think of this as a day to celebrate your “sweetheart” – but why not celebrate YOU as well!? Do something today to spoil yourself. Go workout. Take a hot bath. Maybe even sneak a piece of chocolate (full of antioxidants, right?)

pamper

When you take care of yourself, you show up better for others.

Period.

We all know it, we just don’t all do it. Maybe there aren’t enough hours in a day… and you’re constantly putting yourself last. Maybe you work outside of the home and feel guilty leaving the kids to go to the gym at night. Maybe you don’t have childcare. No matter the reason, convince yourself that “you are worth it” and try to find a couple hours per week (or more!) to focus on yourself. If there is a will, there’s a way.

And do NOT let guilt creep in! It is OKAY to take care of yourself & prioritize your own personal well being. In an article titled, Why its not selfish to take care of yourself, the authors state their research findings… the more time working mothers spent taking care of themselves, the better were the emotional and physical health of their children.

In case you need some more convincing, here are some thoughts from some fit moms around Columbus….

“As a working mom, I understand the challenge of balancing family, kids, work, healthy eating and exercise. I feel most capable of this balancing act when I make my health a priority.” – Sara W, RISE Fitness Community Trainer & Run Coach

 

“I show up for myself every day and I come work out here because I want to show my two sons that girls are strong. I feel like moms all the time put themselves last on the priority list so my thoughts are, you need to put yourself at the top because every day I show up… I give myself one hour just for me, just to get stronger and because that makes me better, then I’m a better mom.  When you have people to take care of, it’s important that you take care of yourself.”  -Gretchen, co-owner of System of Strength

 

“I wake up early to get in some ME time. As a mom, its super important to take care of YOU. You can’t give from an empty cup.” @Fit4momDublin

Fit4Mom

So how can we add more “me” time into our routines?

First, figure out what recharges you.  Hot Yoga? Group run chats? Reading one book per month like @wanderlustontherun? Think about what you can do that both fills you up and makes you a healthier version of yourself. Then make time to do more of those things.

Next, schedule it! Get those weekly pamperings on the calendar so you can make them happen! Some ideas to get you started…

  • Become a morning person and do the workout before the kids get up (read our previous morning posts Rise & Run and Conquer that early morning workout).
  • Take the bath after the kids are in bed. Maybe with a book, a glass of wine or maybe you just close your eyes and relax.
  • Enlist a buddy you can swap play dates with – they watch them while you #selfcare and then you switch!
  • Find a gym or fitness studio that has childcare – The Dublin Rec Center, Barre 3 in Powell & RISE! Fitness Community in UA are some, just to name a few.
  • Incorporate your littles into your workout… if you have the patience. 🙂
    • Check out a Fit 4 Mom workout, and in the process, meet a whole community of other fit-minded mommas like you!
    • Stroller pushing will make you that much stronger
    • Do some yoga with your little one(s)
    • As they get older, kids can run with you! Check out the RRCA suggestions on strategies and distances for youth running.

Your kids (and family and co-workers and friends and any other human in your life) need you to be the best version of yourself.  So make time to take care of that self.

You deserve it.

Baby yoga-3

Screen Shot 2017-07-31 at 9.06.32 AM

B2CBA9DE-ECF7-4F85-B54C-771A852B667C

Advertisements

FIT-SPIRATION // 10 Facts About Peggy!

FITspiration

Living Fit [Columbus] run crew member highlight – Peggy Bohn

Peggy is Teresa’s mother & basically a stand in mom for all the girls in our running img_2532group!  With bachelor’s degrees in both nutrition and chemistry, she knows a lot about health and the science behind it.  She enjoys cooking healthy meals, meeting new fit-minded people and chasing around her grandkids.

As a side note, I [Teresa] am extremely inspired by my mom’s commitment to fitness & health.  She is a great example to myself and all those around her that hard work pays off.  I hope to be just like her when I grow up! 🙂

Ten FIT facts about Peggy   

What is your inspiration for Living Fit? 

Aging gracefully, being in good ‘heart’ health and keeping up with my grandchildren!  

What is your diet like?

Clean eating!  I love shopping at Whole Foods & Fresh Thyme, buying primarily organic items.  I aim for mostly vegetables, with a mix of lean proteins, berries, smoothies, nuts and the occasional treat.  One of my mother’s mottos was “Life’s uncertain, eat dessert first!”  I remind myself of this when searching for a chocolate delight. 🙂 

Some of Peggy’s favorite things…

Favorite way to sweat:  OTF.  I’m an addicted member at Orange Theory Fitness, Hilliard and go there 3-5 times per week.  I also attend most of the Living Fit Columbus group runs and activities through out the year.   I prefer walking over running and enjoy power & vinyasa yoga. fullsizerender

Favorite FIT places around Columbus:    

  • OTF!
  • Dublin Rd trail, where our Living Fit group runs
  • Harbor Yoga (whew, its HOT!) 
  • Mat Happy 

Cheat treat:  chocolate, although I often search for some with nuts to lower the glycemic index 

Cheat meal:  pizza  

Race distance:  Two feet. Ha!!  Although I enjoy walking and often make myself jog to get into the ‘orange zone’ I do not really enjoy distance races.  My daughter and I have done a few destination half marathons, but that is the longest distance I’ll ever train for.  If I had to choose, I’d definitely say a 5K.  

Workout gear of choice:  Bend Active

FIT goals:

  • Maintain my weight.  Finally under 130, thanks to clean eating, Living Fit gals and OTF! 
  • Stay healthy & active to keep up with my grandchildren; JP 3.5 years & Maddie Jane 10 months.

Overall Mantra:  For me, its a challenge to stay fit.  Its not easy.  Its hard work!  But if I want to be healthy and maintain my weight, I have to work for it.  My mother had a magnet on her fridge that read, “Nothing tastes as good as being thin feels.” 

How do you take your coffee?  Black usually.  But only to be healthy.  I’d prefer cream! 

Thanks Peggy!  Or should I say, Mom!

Check out some of our previous interviews on our FIT-spotlight and Featured Success Stories pages.

Fit Momma Baby Sprinkle :)

Christine is one of our running, yoga-ing mommas and we are so impressed with how fit she has stayed during her entire pregnancy.  Even with working full time and chasing around a toddler, this fit momma made it to group runs and yoga classes into week 38!

We wanted to celebrate baby #2, so we threw Christine a mini baby sprinkle.  Can’t wait to have her newest little one tagging along!

Screen Shot 2016-06-21 at 4.26.01 PM

Loncaric baby-1Loncaric baby-2Loncaric baby-3Loncaric baby-4Loncaric baby-5Loncaric baby-6Loncaric baby-7Loncaric baby-8

Sunday Shoutout: beYoga [Baby Wearing Yoga]

Sunday Shoutout & Tour of Columbus – beYoga 

I just recently got cleared from my doctor to begin yoga and core work, so I was excited when my neighbor invited me to a baby yoga class at beYoga.  Not only had I never been to this studio, I also had never done this particular style of yoga… baby wearing!  Participants are encouraged to bring a baby carrier and wear baby during the session.  I was very curious and happy to attend.  The class description reads…

This class is specifically designed for Moms and their babies. Baby wearing is a perfect way to balance your yoga work out and bonding time with your newborn. You get all the benefits of yoga, (core strength, flexibility and mental relaxation) plus the benefits of enhanced connection with your newborn and other new moms. Chest to chest positioning with baby wearing allows mommy to steal sweet kisses while hearts beat in unison, while enjoying that new born baby smell. That said, we do know that babies do come with ‘cries’ for attention and you, as mama, are welcome to attend to those needs throughout class as you see fit. Bring your own Baby Wrap/Carrier.

The studio is located in Upper Arlington and it took me about 20 minutes to get there from Dublin.  Upon arrival, both the class instructor and the studio owner greeted us.  They made me feel welcome and were super friendly & inviting!

IMG_7869

IMG_7872IMG_7873

Phones were to be off during the session so I asked if I could take a quick picture before we started.  Madelyn looks excited for her yoga session, don’t you think?

IMG_7874

The class was perfect!

It started with some free time to play with baby and talk with the other mommas.  It was fun to get to know a bit about them and also see the different styles of baby wearing contraptions.  I have a Baby Bjourn and others included the Ergobaby and the Moby wrap style.  After going through the class, I would recommend more of a wrap style because the harder/thicker straps on my Bjourn started to hurt a tad toward the end.  Plus, although I love the Bjourn for walks, during the yoga session I would have preferred to keep her a bit closer and tighter to my body, which a wrap tends to be better for.  Guess we are going shopping soon!

The second part of class [about 10 minutes] included baby & momma interaction.  We played with baby, sang songs and used touch (ten little fingers, ten little toes!) to connect and communicate.  Madelyn was wide awake during this portion and was all smiles.  Melt my heart!

The last (and majority) portion of the class consisted of baby wearing flow.  It felt great to get an actual yoga session in!  We did a lot of balance poses including Warrior variations, tree and even dancer.  Chair was the most common starting pose for each sequence so my quads got a good workout.  And although it wasn’t heated, wearing a baby sure heated me up (and made me miss hot yoga!) I was very pleased with the class, the workout, the mind+body connection and of course, sharing one of my passions with my beautiful new daughter.  I still am not used to saying that word.  Daughter.  So, so blessed!

Speaking of daughter… my hungry little peanut didn’t even make it through the entire class.  I spent my savasana nursing her in the corner.  She tends to have an appetite and a mind of her own, when she wants it, she wants it!  Here we are sneaking a pic in the corner.  Based on her facial expression, I’m guessing she is thinking “Mom, put your phone away!”   

IMG_7886

After class ended, the instructor was kind enough to snap a quick memory…

IMG_7894

I would highly recommend the class for any new mommas!  I don’t know that I’ll go regularly since its a bit of a drive, but I am very happy I attended and learned some sequences I can incorporate into yoga at home.  Of course, I had to practice back in our own space and share a few pictures with you…

Baby yoga-1Baby yoga-2Baby yoga-3

IMG_7908

Thanks for reading!  

Madelyn gives beYoga and the baby wearing class a double fist pump! 

Check out our own version of baby&me yoga in a previous post HERE.

Fit Momma Monday – Getting back to the run

Getting into running shape – whether you’re a first time runner or are getting back at it after a hiatus – well, to be frank… it kinda sucks!  Its hard.  You’re out of breath and can’t carry a conversation.  Your lungs burn.  Your legs feel heavy.  You look at your Garmin and have only gone .34 miles.  How on earth will you ever get to that happy place of easily running (and talking through) a four mile run?

Set small goals that you can achieve!  Breaking it down into mini milestones will make the journey more enjoyable and seem more achievable.

Here are a few of mine…

1. SLOWLY progress to running four+ miles.  Four miles has always been a personal milestone for me.  Four miles (or 35-40ish minutes) is a good workout length and four miles is a good base to start training for longer races.  When my three year old son was born, my doctor made me wait until my six week checkup to run.  This time around with our daughter, I suppose I’m an old veteran because my doc gave me the green light right after delivery.  She said “Do what your body allows.  If you can run, run!”  She did advise me to hold off core work for 6-8 weeks, and I decided to wait 3 full weeks before I started running [stitches, milk supply and other TMI facts!]

Here is the [slow] progress I’ve made so far…

  • 2 weeks postpartum – Walked 1.5 miles
  • 3 weeks postpartum – Ran/walked 2.5 miles (ran first mile, then ran/walked last 1.5)
  • 4 weeks postpartum – Ran 2 miles
  • 5 weeks postpartum – Ran 3 miles

At six weeks, I plan to up my runs to two times per week.  I started slow to make sure my body could handle it.  I also DO NOT WORRY ABOUT PACE.  I don’t even wear my Garmin.  I want to gradually build mileage before I worry about pace and I don’t want to be discouraged by feeling slow.  After a few weeks of conquering and feeling good about three miles, I’ll add that 4th mile on and then eventually a 5th and even 6th.  Quality over quantity, in my opinion.  And at some point, hopefully in a month or so, I’ll start wearing my Garmin again.  For now its FitBit only.  Tracking steps and mileage and NOT allowing myself to go crazy about pace [or lack thereof!]    

 

My FitBit flex syncs with my phone, my Weight Watchers app (gotta lose those baby-weight pounds) and allows me to focus on steps and mileage right now… not concerned with pace just yet!     And I love the Tori Burch accessory hubby got me, dresses up my FitBit Flex when I want more style.

Oh and group runs make it more fun!

IMG_6699

IMG_7135

**Sidenote… leave the baby at home in the beginning while you’re running!  It will be good bonding time for your spouse or other caretaker(s), good for you to have some ‘momma’ time AND will make it easier on your run while you’re getting back into shape.  And for safety purposes, most stroller companies recommend not jogging with a baby until they have decent head control.  You can invest in a good jogging stroller and bring baby along in a few months.  I usually nurse my little, head out the door for a run, then am back before she needs to eat again.  For now, if you want to spend time getting FIT with baby, WALK with the stroller, or better yet, carry baby and keep them close! 

IMG_7161

2. Run a timed mile, 1-2 times per week.  I plan to gradually work toward a 9:00 minute mile then ultimately back under 8:00 (my goal pace for a PR 5k).  I did my first timed mile last week and barely kept it under 10 minutes – 9:51, see below.  Between carrying an extra 20 pounds of weight I need to lose, and not having run much since last October, I knew it would be a challenge.  Progress not perfection, they say!  In my defense, the last leg of it was up hill and against wind, not the ideal elements for a strong finish.  I plan to do one mile per week on this same route, and one per week at the track or a flatter terrain.  Doing 1-2 timed runs per week will allow me to incorporate what will feel like a little bit of speed work and push my lungs & legs to get faster over time.  Keeping it low in mileage (one mile) will help prevent any injury or strain on my body by potentially doing too much too fast.

Screen Shot 2016-03-28 at 11.11.42 AM

3. Sign up for a race.  This always gives me the focus I need for training.  Several runners in our Living Fit run crew have signed up for the M3S Sports FORE! Miler on Thursday, May 28.  This gives me two months to work up to running four miles at a pace I can be proud of.

Screen Shot 2016-03-11 at 11.20.07 AM

Well, guess I’d better stop talking and start walking.  Heading out for a quick run now.  Good luck in your journey and hope to see you out on the trail!

 

Fit Momma Monday: Pre & Post Natal Fit Tips

As we always say, we are not doctors or medical experts so please consult your own physician. These tips are based on our own experiences and conversations with our own OBGYNs! 

Pre-natal

You are growing a human!  Not only do you need to consider your own health and happiness, but now you’re responsible for another life.  Our doctors encouraged us to be as fit and active as our bodies felt comfortable.  We – Christine & Teresa – continued to run and yoga through out most of the first two trimesters, then modified more in the third trimester (run/walking, walking and slow flow/pre-natal yoga).

Five things to keep in mind if you want to stay active during pregnancy…

  1. Hydrate! You can’t give your body enough water, juice, etc.  This is good practice for post-baby if you plan to nurse.
  2. Don’t overheat.  We chose to take a break from things like speed work and hot yoga, since you don’t want your internal body temp to rise too high during pregnancy.
  3. Keep doing what you’re doing… but perhaps modify.  Since we were runners pre-pregnancy, our doctors were happy to see that we continued to run.  We did choose to slow down our pace and distance, as our bellies expanded.
  4. Listen to your body… and your doctor.  If it hurts, stop.  Its not worth it.
  5. Clean eating & vitamins – the better you eat, the less weight you’ll gain and the better nourishment you’re giving your little babe.  Not saying you can’t indulge in some Ben & Jerry’s Phish Food ice cream now and then, just in moderation. 🙂

Screen Shot 2016-02-15 at 11.11.23 AM

Ten FIT-related things to buy or register for…

  1. Maternity workout apparel – moisture wicking, of course.  Staples include leggings and tanks, but go as crazy as your budget allows.  Most of mine came from Destination Maternity and ForTwoFitness (online), although I’ve heard Old Navy has a cost-effective line as well.
  2. Supportive sports bras.  Yes, this is technically apparel as listed in #1, but important enough to have its own spot.  If you plan to nurse, consider a nursing sports bra.  Or you can just use regular ones and go up a size (or two).  If you plan to nurse, your size WILL increase!  I went up two cup sizes!
  3. Motivation gadget(s) – if you don’t already own them, toys like Garmins, FitBits, etc may give you the extra motivation to ‘move’ when all you really want to do is sit on the couch and prop up your feet.  Screen Shot 2016-03-14 at 4.41.44 PM
  4. Water bottle(s) and fuel belt – you should be hydrating as often as you can, before during and after runsHelium_H2O_0408
  5. Jogging stroller (and other components; carrier, carrier piece, ‘bundle me’ if going out in cold weather, rain guard, etc).  We lucked out and got the BOB as a baby shower gift, but other brands probably work fine and don’t have the high end price tag.  One tip – if you plan to RUN, get a fixed front wheel.  A pain to turn, but much safer for baby when your pace picks up!
  6. Front Baby Carrier – for when you want to take a stroll and “wear’ baby to keep them close – we like the Baby Bjourn, but also heard good things about the Moby and K’tan
  7. Sleeping contraptions.  The more sleep baby gets, the more sleep you get and the more fit & active you can be! Consider the Rock N Play, swaddles, sound machine for the house, white noise apps for your phone & LOTS of binkies.
  8. Pre-natals – you’ll continue to take these after baby comes if you are nursing.VF_bottles_0000s_0017_PreNatal
  9. Belly band – if you plan to continue running into late second or early third trimester, this provides some additional support to lower belly and pelvic area
  10. Race registrations – why not do a race sporting that adorable belly!  Inspire those around you and get some great photo memories. 🙂

*Our run this past Saturday consisted of several moms, including two nursing mommas & a momma-to-be, sweating for two!

Screen Shot 2016-03-14 at 4.26.48 PM

Post-natal  

If you are NOT nursing, you can skip this read and probably go back to your pre-baby fitness & diet routine (after doctor clears you of course).  I nursed both babies so milk supply was a big issue for me.  Personally I wanted to get back to running as soon as possible [and lose some baby weight], but the sweatier I got, the more I would notice a drop in my milk supply.  Keep these tips in mind for boosting/maintaining your supply;

Five tips for boosting your milk supply…

  1. Hydrate, hydrate, hydrate.  This is the most important tip I can share. Water, juice, decaf/non-carbonated beverages.  You know the drill.  Drink up!
  2. Be careful with weight loss – Wait at least three or more weeks and don’t lose more than one pound per week.  According to various studies including this one from Weight Watchers, “A safe rate of weight loss for nursing mothers is an average of one pound per week after the first three weeks. Losing more weight may compromise your milk production and good health.”  
  3. Don’t cut too many calories – most research states you need 300-500 extra calories if you are nursing (and maybe more if you start to exercise).  You will probably need closer to that 500 mark if you are exercising.  Just make sure you try to incorporate nutrient dense foods, not a bag of mini Cadbury eggs (oops!)
  4. Consider your diet – certain foods are known to help boost supply, including oats, flax, even the barley in a beer (stop at one!)  We hope to do future posts and recipes related to this topic, visit our Pre & Post Natal Fitness page for more info.
  5. Supplements including FenuGreek, Thisle and prescribed medication, Reglan, have been proven to help boost supply.  Consult with your doctor if tips #1-4 aren’t giving you the supply you want to see.

Screen Shot 2016-03-14 at 4.49.59 PM

Sneak oats into granola… 

IMG_6594

or homemade lactation cookies! 

 

And lastly, a few more tips for FIT mommas that are nursing… 

  • DON’T concern yourself with weight loss for the first few weeks.  Heck, maybe even the first few months. Focus on getting healthy, getting rest, establishing your supply if nursing, and snuggling that little one.  Give your body time to adjust!
  • Try to do any high intensity workouts right after pumping or nursing… then try not to nurse for a bit  (60-90 minutes) following your workout.  Some studies show that lactic acid can build up (if you worked out to the point of exhaustion, aka red lined it!) and may give baby a sour taste. The milk is still perfectly safe and my babies didn’t seem to notice.
  • Keep in mind that every woman, every pregnancy and every nursing momma is different.  Some may lose weight quickly, while others may not.  My body clung to the last 5-10 pounds the entire year I was nursing baby #1 and it finally tapered off after weaning.  Dr Sears states, “Nutritionists believe that one reason your body stores extra fat during pregnancy {& nursing} is to ensure that you have enough energy from fat to make milk for your baby.”  With baby #2, I plan to focus on nursing for the first 6+ months, even if it means holding onto a little extra weight, and see what happens after that.  As I teach my business students, sometimes there is an opportunity cost involved in life choices!

–>  Click HERE for Teresa’s personal weight loss journey following baby #1  <–

IMG_5388

Baby #2 – 32 weeks

Additional articles, blog posts and resources… 

 

Photo credits: Fuelbelt.com, GummyVites.com, #LivingFitColumbus   

 

SUNDAY SHOUTOUT! [Balanced Yoga]

Sunday Shoutout & Tour of Columbus – Balanced Yoga Pre-natal class

[by t gellenbeck and c loncaric]

We’ve checked out Balanced Yoga in Clintonville previously, but since then they’ve done a major overhaul…. and this time we tested a pre-natal class!  Here is a quick recap of our visit…

Thoughts by Teresa:

Having only been to Balanced one other time about a year ago, I was surprised by their renovations.  The entry way was open and stylish, with a small retail section (one of our favorite Bend Active shirts was on display!) and lots of storage for shoes and personal items.  As we headed upstairs, the renovations continued and the studio room we entered had a great vibe to it.  Here is a quick tour, thanks to our handy iPhones…

IMG_5812

IMG_5801

IMG_5811

IMG_5804

I wasn’t sure what to expect, as this was my first ever pre-natal class.  Frankie, the instructor, greeted us with a smile and I felt like I sort of already knew her since I’d stalked her bio on the Balanced web site. She was friendly and very knowledgeable about yoga, pregnancy and momma-hood.  Although I did expect it to be slower than the cardio-like power vinyasa classes we are used to, I was pleasantly surprised that we still did several power poses that challenged me.  Frankie gave many modifications for the various stages of pregnancy and at almost 37 weeks, I had no shame in dropping to child’s pose when needed.  I enjoyed the class very much and if the studio were closer, I would probably go regularly these last few weeks!

Thoughts by Christine:

I love the vibe of a room when you gather with a group of like-minded women. It felt like a special treat to myself to be surrounded by others going through the pregnancy experience with me.  It was wonderful to see some celebrating the start of their pregnancy journey and motivating to see the ladies nearing the end of their pregnancy still take the time to nourish their body and spirit. I felt no judgement in the room and was completely comfortable doing what felt good for my body.

Some things I enjoyed [and observed] about the pre-natal class at Balanced…

  • The vibe of this class, although slower than our typical class, still had some spunk to it!  Music was playing in the background, and the instructor spent time moving around the room and offering assistance or adjustments.
  • The class was a balance of active poses, stretching and relaxation. At my stage in pregnancy (17 weeks) I am still very active and able to attend Power Vinyasa and Flow classes two-three times a week.  It can be hard for me to slow down and take it easy!  I thought this class was great because we still worked on strength building in our legs, and went into traditional poses like down dog and chaturanga (with options to modify) that I love, but we also took it slow and were instructed to pay attention to our breath and our bodies throughout the practice. In all yoga classes we are reminded that if something doesn’t feel good, we shouldn’t do it, and this is especially important during the various stages and changes in our pregnant bodies. Shavasana while propped up on blocks and a bolster was so great.
  • The studio has been recently renovated and is beautiful and inviting. There are three rooms for classes and plenty of bathrooms and spaces for personal storage. The only downside to the location is that parking off High St. can be tough during a busy time of day.

I can see myself enjoying this class throughout the rest of pregnancy, now when I am more active, and then deep into my third trimester when I still want to move, but need to tailor my activity to my pregnant body.

IMG_5807

Christine, demo-ing the modified plank… one of many modifications Frankie offered.

IMG_5809

Christine [left, 17 weeks] and Teresa [right, 36.5 weeks]

Overall we both enjoyed the class very much and give it two (or rather four) thumbs up!  More details…

  • Suggestions:  bring your own mat (rental = $3), get there early due to street parking
  • Drop in class was $15, liked that you could do one pre-natal class (many studios that offer it require a series) 

 

 

 

Fit Momma Monday: First Trimester Side Effects

Several of our Living Fit gals either are or have been pregnant while running & staying fit so we wanted to start a forum for giving some fit mom advice!  Keep in mind we are just enthusiasts and not experts, please consult your doctor before developing a plan that works for you.  We hope to feature these postings on various Mondays through out the month, send us ideas if you have any! 

My Pregnancy: Five First Trimester Side Effects & How I Stayed Healthy Through Them!

Guest Blogger – Christine Loncaric [read more about her HERE!]  Screen Shot 2016-01-11 at 4.12.12 PM

I’m Christine – a runner, yogi, and all around active momma! I have a 2.5 year-old daughter, and am pregnant with baby #2, due in June!

The first trimester of a pregnancy is exciting, but filled with a lot of changes – you are carrying around the most wonderful secret, but also dealing with some rapid shifts in your body & hormones. Now that I have entered the second trimester most of these side effects have diminished, and it feels like a good time to look back on the first few months of my pregnancy.

1. FATIGUE

I started feeling the regular first trimester fatigue sinking in around week 7 of my pregnancy. I felt normal through most of my work day, but by the time 4-5pm hit, I was ready to sit, or even sleep. With a normally busy life, and a toddler at home, this was definitely an unwelcome change! There were days that driving home from work and fixing dinner for my family felt like climbing a mountain. A couple things kept me going during the week: early morning workouts and access to a gym at my workplace. With shortening winter days (it’s dark before I get home from work) and the tiredness I felt in the evenings, I had to consistently move my workouts to the morning or lunch time. I try to follow a “do the opposite” rule for myself during pregnancy: If I’m struggling with energy level during the day, despite sitting and not exerting much at work, I commit to a lunch time workout, or a 30 minute walk during a chunk of free time in my schedule. If I feel completely exhausted and have been on my feet chasing a toddler all day, I let my body rest without guilt. This serves me well during all stages of pregnancy.

2. CRAZY HORMONES & MOOD SWINGS

This is an ugly truth for me during the early months of pregnancy. I would be happy one minute, and anxious or frustrated (for seemingly no reason!) the next. Since becoming a mom a couple years ago, running and yoga have been my favorite way to clear my head and relish in some “me time.” I knew that in the midst of my unpredictable pregnancy hormones it was more important than ever to carve out time for myself. I found a pre-dawn yoga class I love and joined a running group in my neighborhood, which gave me a couple days of workouts I could do early morning. It has been amazing to stay active and not have to jeopardize time with my family. The biggest adjustment was moving most workouts to the morning, before the evening fatigue set in!

3. BLOAT  A woman measuring her belly : Free Stock Photo

I love my body and everything it can do, but it can be frustrating to go from a fairly flat belly to a lumpy one. It’s not just vanity, but comfort too – skinny jeans with a button just aren’t comfortable all day when it looks like you ate too many burritos for lunch. Luckily, I work in a casual environment where boyfriend jeans or loose fitting tops are the norm, but my changing midsection was very obvious to me in my tight workout gear. A yoga class should be a place of zero judgement, but it is important to me that I feel good in the clothes I wear to a studio so I can have a mindful, focused practice. My husband surprised me with a pair of Align yoga pants [pictured below] from lululemon athletica which have been my favorite thing to put on lately. They have a higher rise and feel wonderful on my growing belly – perfect for the transition from bloat to bump. I was also given a pair of Maternity Chaturanga Tights yoga leggings from Athleta for Christmas that I can’t wait to put to use!Align Pant

Align Pant from lulu pictured above

4. NAUSEA & CHANGES IN APPETITE

Morning sickness and food aversions are the norm for a lot of pregnant women. I am fortunate that I never actually got sick, and my nausea was usually a sign that I needed to eat something. Again around lucky week 7 I stopped wanting any kind of raw vegetable, which threw a wrench in a diet usually filled with big salads for lunch and dinner. It would have been easy to fall into the carb trap (bread & crackers always sound good!), but instead I moved from raw to roasted veggies. I roasted everything – broccoli, butternut squash, sweet potatoes, tomatoes, cauliflower, green beans, etc. – and loved it all. I always keep a jar of my favorite pesto sauce in the fridge, so veggies, a lean protein, and pesto become a staple for me. It served double duty – foods that appeased my food aversions, and healthy foods that are good for both baby and me.

 

5. CHANGES TO WORKOUTS

Staying fit throughout my pregnancy is a priority of mine, but being mindful of my body and growing a healthy baby comes first. My first doctor’s appointment was around my 9 week mark, and even though I’ve been pregnant and had a healthy baby before, I still wanted to check in with my OB/GYN to make sure I was making safe decisions. My doctor knows how the importance of my active lifestyle and encouraged me to keep up my normal workouts with one big change: Hot yoga had to go. My favorite classes are at Harbor Yoga where the heat and intensity are high–temps can rise near 100 degrees with a high level of humidity. I am now sticking to heated classes that don’t go over my body temperature and have always felt appropriately challenged and safe. I’ve been to heated classes at Balanced Yoga and Go Yoga that I love, and plan to check out a pre-natal yoga class at those studios soon. As for running? My OB encouraged me to run to 7 mile race I had already registered for (it’s in one week!). Her comments are always reasonable and rational to me – if my belly feels heavy, try a maternity belt. If running gets too hard on my ligaments, slow down and speed walk. Other than that, I listen closely to my body. I stay hydrated and am not afraid to step back on intensity level or weights during weekly boot camp classes, but am still moving a lot and even trying new workouts (I tried my first Orange Theory Fitness class during my first trimester!). It can be hard for me to admit when it’s time to scale back, so I feel so thankful that I have a doctor who has helped me brainstorm ways to stay active and fit.

Christine pictured on the right; pregnant & fit @ OTF!

Thanks C!  Looking forward to more Fit Momma Monday posts from several of our runners and readers! 

Photo credits:  lululemon.com, freestockphotos.biz & Living Fit Columbus!

Baby/Toddler Yoga! [yoga day 18]

Today we will be attending Kid’s Yoga for our yoga challenge…  

  • Kid’s Yoga hosted by GoYoga @ Polaris Fashion Place from 10:30AM-noon [outdoors by the fountain area near Cheesecake Factory] Sunny95 & Ivivva.com will be present too!  Find more information on lululemon athletica polaris‘ FaceBook page.

If you can’t make it or would prefer to try it at home, grab the nearest baby or toddler and try our sequence below…

Yoga Challenge – Day #18 

[t gellenbeck]

If I don’t want to share my mat, yoga must be done either during nap time, after bed time or at a studio.  Otherwise, my little guy [and often my Golden Retriever, Murphy] tends to cramp my style.  I can’t help but laugh at his desire to climb on me, jump, tumble and giggle on the mat!  So we made up a quick yoga sequence that we run through on days we want a little momma/baby time.

Screen Shot 2014-07-18 at 9.15.17 AM

 

Here are some photos for you visual learners, in no particular order…

 

Baby yoga-3

Have the little one help roll out your mat…

Baby yoga-1

And get started on the fun!

Baby yoga-2

Baby yoga-4 Baby yoga-5 Baby yoga-6

Core work – legs bent, legs straight… similar to Superman [or Super Baby as we call it]

Baby yoga-12

Baby bench press – bring baby down to chest, then push up towards ceiling, as many as you can

Baby yoga-7     Baby yoga-13

 Baby yoga-11

Forward fold and/or downward facing dog –

baby can participate or if its a little one, do some down dog kisses! 

Baby yoga-8   Baby yoga-10

Screen Shot 2014-07-12 at 8.25.58 AM

Baby’s turn!  

Help them do downward dog, summersaults, backbends and anything else they enjoy doing!  

 

#independencearmy challenge

Today’s posture, like so many others, is another challenging one… Eka Pada Koundinyasana II.  If you’re a beginner, just practice any of the other poses that you’ve been wanting to work on.

Screen Shot 2014-07-01 at 10.40.36 PM

 

Screen Shot 2014-07-18 at 9.08.52 AM

@LauraSykora rocking it!

 

Today’s quote… help inspire a child to find the FUN in FITNESS!

YFG_quotes_3_web

Follow our yoga challenge from the beginning HERE.

Have a fabulous start to the weekend!