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Tuesday, December 29, 2015

Vegetarian and Vegan Pregnancies

Starting a few years ago, before children were even being thought of seriously and planned out, people would ask me "So you're a vegetarian.  Is your husband? Are you going to raise your children vegetarian?" I've always said that I want to make as healthy choices as I can for my children but I also don't want to entirely eliminate a source of protein when children tend to be pretty picky anyway. In other words, my kids are most likely going to limit the choices on themselves so why would I want to limit their dietary variety even more?  Oh, yeah, and my husband is definitely not a vegetarian but is a huge supporter of my choice and has never made me feel weird or like a burden about it. 

So anyway, we'll see with this little one how it goes with encouraging a well balanced, as healthy as possible diet.  Back to pregnancy....

One of the surprising things about this pregnancy was the dietary restriction of the first few months.  As many know, morning sickness is typically a big part of the early months of pregnancy.  While I only threw up once, I did have a pretty constant, low level of nausea the first trimester.  This was a challenge particularly because my biggest culprit was ALL THINGS DAIRY.  I am a lacto-vegetarian so this was a hard adjustment.  (I also really was imagining eating lots of yummy milkshakes during my pregnancy...).  Therefore, I became a vegan during most of my pregnancy.  Another challenge was that I was training for a half marathon which was taking place at 16 weeks. I now needed to fuel appropriately for half marathon training and that race and make sure I was fueling for my body and growing baby all with a shift of available food choices. 

So what did I do? Well I ate as well balanced as I could, although my picky stomach limited what I found appealing. I talked to my OB about it and they all told me not to worry too much, that its just a phase and it will get better. I really did make the best choices I could, and tried not to freak out about anything in particular. I probably had a higher carb to protein ratio than I wanted but again, I knew it would be short lived and I could get back to a better ratio soon. I also talked to my doctor about vitamins. I had been taking a prenatal and DHA for a long time before we became pregnant.  The doctors at my OB practice suggested taking a calcium and B-vitamin supplement as well just to be sure I was getting all that I needed.  One big thing worth mentioning is that I am normally gelatin free (which comes in lots of things, including some yogurts and soft gel pills).  I did have a soft gel DHA that unfortunately contains gelatin that I took for a little while because at the time I couldn't find one that was gelatin free.  I have to evaluate my priorities and weigh the pros and cons.  It is more important to me that my baby gets the DHA she needs than I stick so rigidly to my gelatin free lifestyle.  You can find some DHA that doesn't include gelatin and I suggest doing so if you can, but at the end of the day, do the best you can with what you have and realize the importance now goes beyond just you! 

1. Really evaluate your priorities and weigh the pros and cons of certain choices knowing that your baby is now the most important part of you.

2. Keep an open dialog with your doctors and a registered dietician about your food intake, any questions you have, and possible recommendations.  My experience is that they are much more supportive than you might think!

3. Know that even if you have to cave in a certain realm of your diet, its probably only for a short time and then you can go back to choices you are more comfortable with.

4. Explore new foods and techniques to obtaining nutrients.  A friend of mine who is an RD once recommended that I try peanut butter and jelly sandwiches for breakfast and I thought that sounded so weird.  Thinking outside the box can sometimes be a great solution, even if its only temporary!

Here are a couple of resources on vegan/vegetarian pregnancies in case you are interested:

Vegan and Vegetarian Diets during Pregnancy

Vegan Pregnancy

Vegetarian Pregnancy

PS One of my fears was that I'd become one of those pregnant ladies you hear about who suddenly craves a big mac or something.  Thankfully I've gotten this far and have had no such desires!!! :)

Thursday, December 10, 2015

Prenatal circuit workout for runners

Um. Did any of you pregnant mamas happen to see this article on labor being harder than running a marathon? 

As if we need more motivation to stay active!! 

I compiled a quick prenatal workout for runners that is circuit style. This would be a great addition to a cardio workout or to do on a non running day depending on energy level. 

This workout focuses on legs and core and is appropriate for those of us expecting babies but can be done even if you aren't!! You can do these just about anywhere (a tree makes a great wall too!). Remember to listen to your body to rest if needed,especially you mama-to-bes!!

Wednesday, December 9, 2015

Upper and Lower Body Blasts!

After a warm up (treadmill, walking/jogging, bike, elliptical, etc) complete 2-3 sets of 10-12 reps of each exercise with about 30-60 seconds rest in between.  Choose a weight that is heavy enough so that its definitely a challenge by the last couple of reps, but you're able to maintain great form. 

Sunday, December 6, 2015

Holiday Workout Schedule

For those of you whom a calendar doesn't work as well for due to work or personal schedule conflicts, here is another format you could try.  Be open to splitting the workout up into two sessions maybe and if you need to start on a Sunday instead of a Monday, feel free!! The goal is to be getting five days of cardio and two strength training sessions per week per muscle group. 

I'll be posting some great workout options for Upper Body and Lower Body in the next day or so--be on the lookout!

Tuesday, December 1, 2015

25 Days of Fitness!

Can you believe its December? Crazy.  Time is just flying by and 2016 will be here before we know it.  But.  Let's not rush through the next month! December is a great month, but a busy month for sure.  In addition to holiday parties and end of year preparations, family traditions, vacations and trips, celebrating the birth of our Savior and more, its hard to add one more thing on our list of To-Do's this month. 

I want you to try to schedule in some time for your health. Below is a sample workout calendar you can try, but feel free to adapt some of the days or exercises to fit your fitness level.  You can check previous blog posts to get resources for strength training days and even for cardio substitutions if you don't enjoy walk/jogs or if the weather wont allow.  There is adaptability for at home or gym workouts as well!  

Keep in mind that just because friends or family are visiting it doesn't mean that you have to skip a workout.  Grab a buddy and get them involved too.  You never know what great habits you might instill on them and there's no better gift than wellness! 

Sunday, November 29, 2015

Holiday Challenge at home workout resources!

Resources for at home workouts:

Nike Training Club App:

Pop Sugar Fitness App:

All levels of workouts to try

Yoga Journal:

Videos you can watch on their website 

Runner's World:

Training videos you can do anywhere

My workout library:

Some are easily done at home!

Saturday, November 28, 2015

A Holiday Challenge for YOU!

This week's workouts:

Sunday: 4.5 mile walk

Monday: 45 min run and 30 min elliptical

Tuesday: Kettlebells

Wednesday: 3 mile run, 1 mile walk

Thursday: 30 min elliptical

Friday: Rest

Saturday: 30 min elliptical

I had the routine gestational diabetes test this past Wednesday.  I had already planned on running with my best friend and then baking cookies with her and her daughter before I remembered that I had that test!  Luckily I was able to resist the cookies!  (at least until after the test was over!) The run was great, she brought her 2 year old daughter in the jogging stroller and I brought Georgia.  Georgia did so great running next to the stroller, she kept a perfect pace and distance.  My best friend's daughter did great in the stroller too! She looked so adorable all tucked in with a blanket and her mittens and hat. :)

Thanksgiving was a wonderful day spent with family. My sister and both my mom and step dad as well as my in laws came to visit.  Our first holiday in our new house was a perfect success! 

I had a special request for my mom's macaroni and cheese and besides that we had Turkey for the meat eaters, mashed potatoes, green bean casserole, stuffing, cranberry sauce and rolls.  Its been a challenge to eat even normal size meals so I knew going into Thanksgiving dinner that I would only be able to eat a little bit.  Fortunately I have never been one to gorge myself at Thanksgiving so it wasn't a big deal to eat small amounts and save a bunch of calories.  Just because I am growing a human doesn't mean I have permission to eat lots and lots!! Healthy mama-healthy baby! 

One of my goals for the last couple months of my pregnancy is to continue being as active as possible.  Even though the days are getting shorter and colder I am trying to stick to at least 30 minutes of workouts 6 days per week.  

Do you need some accountability? Try challenging yourself for the next month to do at least 30 minutes per day 3-5x per week through January 1st! Its a great way to end the year off on a healthy note! 

Follow my facebook page and post your successes! I'd love to hear how your accountability challenge is going! 

Monday, November 23, 2015

Charleston Recap!

In October we took a long weekend trip down to Charleston, South Carolina for our Anniversary (in September).  We were looking forward to some great food, lots of walking and beautiful scenery.  Unfortunately our trip was cut short due to me getting a really bad flu-like virus and coming home early but the time we did get there was wonderful. 

Roof top views of Charleston from the Pavilion Bar

Walking around the battery

We unfortunately didn't get to do any historic plantation tours (well, maybe my hubs didn't mind skipping that!) because of cutting our trip short, but we did make it over to Folly Beach to relax on the sand.  I hope to make it back here again soon! 

Sunday, November 15, 2015

Last trimester!!

We're on our way to the third trimester already! How crazy is that? 

There's no better way to finish off my 2nd trimester and welcome in my third trimester than subbing two classes at the gym this weekend. We had a great Abs & Glutes class followed by Strength Circuit. It was great to get some strength training in on the weekend. I definitely started to fatigue sooner than pre pregnancy, but had a great time! 

This morning I hit the trail with my friend and her sweet five month old son. We had a great time talking about all things new mom. Her little guy was perfect for the whole 4 miles. :)

This evening I took Georgia out for a quick 3 mile run before it got too dark. Now that I've slowed down I can run with her again which I've really missed the past couple of years. 

I've been so blessed to be able to keep running and working out through my pregnancy. I've definitely made modifications and listen to my body even more than I did before since its way more important now and I'm grateful for this healthy prenatal experience! 

Tuesday, September 8, 2015

Half Marathoning for Two!

Virginia Beach Rock N Roll Half Marathon is in the books! This was my fourth half, but my first one pregnant and it went really great! The weather was cloudy with an occasional drizzle so it was pretty perfect. There had been 15-25mph winds all weekend but luckily they died down for most of the race. 

I made it a priority to fuel really, really well since the other times that I haven't have led to miserable races. Being 15 weeks pregnant made it even more crucial that I ate well. 

Getting drizzled on at the start! 

Mile 12! 

One medal for me and one for baby! 

I stopped my GPS timer while in long lines to pee (twice!! #pregnancybladder....) so this is more accurate than my chip time. Well off my previous half marathon times (more than 30 min!!) for good reason. I took it nice and slow and felt great the whole way. My knees have been cranky the last two days but not as bad as previously. My back is a bit sore which I haven't had happen before but nothing some foam rolling can't help. 

So What's next? 
I have a 5k this coming Saturday to support my college roommate who lost her daughter in July to Dravet's Syndrome. I'm taking it easy this week just teaching Kettlebells today and then probably a pool run on Thursday.  

Next up on the race schedule is the Marine Corps 10k in late October in DC. Other than that my plan is to just keep moving as much as possible and staying healthy and safe. :) 
My sister in law gave me a prenatal Pilates DVD that I am eager to start doing and I'd love to be more deliberate about incorporating yoga. 

I'm so thankful that I was able to do this race and have been able to continue running this far. 

Tuesday, August 18, 2015

12 Miler

12 mile long run this past Sunday and I finally got my fueling better!! I had breakfast (cereal with almond milk, Im obsessed) about 2 hours before my run then a PB&J about 1/2 hour before my run. I ran the first 4.5 on my own with negative splits (accidentally), had some water and an energy gel packet while meeting up with my running buddy, and then ran 4.5 more with her.  I then did 3 on my own after that and some more water! I took my water with me on the last three miles and ran more slowly since it was a lot more humid by then.

My new shoes from Ragged Mountain Running Shop were great.  Im so happy with them!!

3 weeks til the Half Marathon!! Woohoo!!

Monday, August 17, 2015

Monday Monday...

Monday came quickly and I taught my Beginner Kettlebell class. I took it fairly easy since it was the day after my long run, which is important for recovery. 

Stretching it out with legs up the wall feels so good! I also did a lot of hamstring and glute stretches during Stretch class. 

One of my favorite summer snacks- peaches!!

Friday, July 31, 2015

Happy Trails

The new trails around the Ragged Mountain Dam are great. A bit overgrown from summer but really pretty. I saw a few deer and lots of small critters. 

One of my other favorite places to go for walks and runs is Ivy Creek natural area. Beautiful, serene and uncrowded trails! 

Monday, July 27, 2015

Why I run outside

Beautiful long run views:

Quality time with my best little running buddy 

Fauna big and small

Which do you prefer? Running inside or out?

Thursday, June 11, 2015

Running through Wednesday

I was off this morning so I took Georgia for a walk/run to the lake. She is doing really well and these walks have really helped her arthritis. We've been trying to take her on a 2-3 mile walk almost every day. 

She loves her morning swims

I read a post from Pinterest about propagating basil so I decided to try it out.  I'm sure my husband will be sooo happy about that. He tends to make fun of me and my basil obsession. :)

Finished up my seven miles this evening through UVA. It was hot and humid but was so nice to get some miles in on an old path I haven't run on in a few years. 

Dinner was something new. Since I arrived home late I microwaved one of my new Steamfresh Protein Combos,  Southwest Blend. It was pretty good! 
One serving has 14 grams of protein and it's definitely quick to prepare! There are a few different blends. Check it out next time you're in the freezer section!