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Tuesday, April 26, 2016

Tuesday tip

You may have heard that you should replace your running shoes every 300 miles, but what about the rest of your gear? 

Check out this article from on when to replace socks, sports bras, pants, etc!

Friday, April 22, 2016

Home Gym on a Budget Must Haves

Besides the obvious like comfortable workout clothes, water bottle and proper sneakers, there are a few pieces of equipment that can make fitting in workouts at home much easier and more effective.  From the list below, you'll see that you dont have to break the bank on tons of expensive cardio and strength machines to have ALL you need for awesome workouts at home.

Must Haves:
Jump Rope-one of the easiest and cheapest pieces of workout equipment for cardio intervals

Resistance Bands-another one of the less expensive items that works so well in small spaces and for all ability levels.  Check for these on sale during the new year even at places like TJMaxx and Marshalls

TRX would be AMAZING to have at home for total body strength training and cardio intervals--its totally worth the price!!! Its easy to take down and pack in your suitcase for travel, a change of scenery outdoors, and is easily adjustable for everyone to use!

Free weights/dumbbells-Check out places like Play It Again Sports for used equipment you can disinfect and use at home! I'd start with a heavy and a light set. A set of maybe 5lbs and then a set of 10 or 15lbs should get you the resistance you need for most exercises.

Yoga Mat for floor work and stretches

Nice to Haves/Add Ons:

Kettlebells-One of the best pieces of equipment for building strength and endurance. Kettlebells can do everything you would with a dumbbell plus dynamic movements such as swings, clean and presses, etc. More expensive but well worth it!

Agility Ladder--could also use chalk on your sidewalk or driveway! These are great for agility and cardio intervals.

Furniture Gliders-I have a set from Lowes from when we moved that have both a smooth bottom and a furry slip on that I could use on the hardwood floors too! These are great for mountain climbers, push up variations, plank variations, lunges, hamstring curls and more!

Medicine Ball: these are available in a variety of weights, try one in the 6-8 lb range for all around use.  You can use these for core work, push up variations, plank variations and cardio intervals. 

Tuesday, April 19, 2016

tuesday tip

Post race recovery tips: Soak in ice! While it seems like a hot tub might be calling your name, often for better recovery we need the opposite! The cool water can help with decreasing inflammation post race (or tough workout)

"After a grueling workout, there's a good chance you're going to be feeling it (we're talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. "Many top athletes use this trick to help reduce soreness after training sessions," says Andrew Kastor. And advice we love: "An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery," adds Kastor. Now that's speaking our language!"

Allergy alternatives

We tried to go for a walk upside but the pollen was horrible today and since this mama has really bad seasonal allergies we finished about a mile and headed back inside to get on the elliptical. Such a bummer though because it's sooooo nice outside!! The hills where we live are great for varying the intensity level of our walks. Luckily baby girl still sleeps in the baby born while on the elliptical. 

Here's our interval workout from today:

Wednesday, April 13, 2016

A tired vegan mama

As a new mom I just love this quote. I think it applies fully to each time my baby gives me those adorable, heart filling toothless grins after an exhausting night of 1-2 hours of sleep.  

I'm thankful for my workouts for keeping me going! 

Here's a collage of two weeks, three weeks and one month post delivery: 
Life is definitely way more crazy with little one here but she's so darn cute!! 

After about a week and a half of her being incredibly fussy we took her to the doctor and received the evil Colic diagnosis. The doctor had a few suggestions for us such as Gerber Soothe Colic drops which we've been using and also for me to eliminate all milk products. As you probably know from is blog, im a lacto vegetarian so that means I'm now vegan! 
It wasn't part of my plan but if it helps little girl I'll do anything! So far it hasn't been so bad and the transition has been fairly smooth. I'm missing my Greek yogurt and sprinkling cheese on my fajitas but otherwise not too big of a deal. I already have been drinking almond milk for a couple years so that's not so bad. 

A few meals I've loved:

Minestrone soup from a local restaurant, Revolutionary Soup that a friend from church brought us-

Easter dinner cooked by my mom-

Couscous, black beans and tomato- super quick and easy to make!!

Another friend from church brought us fajitas-

Tuesday, April 12, 2016

Tuesday Tip

Find a great workout buddy, or two! Maybe you have a friend you can run with, one you can lift with, one you can get your yoga on with.  Build your friendship and your health at the same time!

"A workout buddy is hugely helpful for keeping motivated, but it's important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria, says Andrew Kastor, an ASICS running coach: Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you've got someone that fits all three, make that phone call."

Wednesday, April 6, 2016

Week three beginner cardio plan

Here we go yall! Week three is up. How are you feeling?

Notes: Warm up with about 3-5 min of marching in place, walking up and down a couple of stairs, modified jumping jacks, etc. 

Try taking a sip of water or giving yourself a compliment during each rest period. 

Play good music to keep you going!

Try to think of your posture throughout your exercise. Not only is it Important for your muskuloskeletal system but it's essential for proper breathing. Your lungs can't fully expand if you are slumping forward. 

Do a few min of stretching after you finish your cardio. 

Tuesday, April 5, 2016

Tuesday Tip

Love this idea from  Its a great example of combining a carbohydrate with a protein for a great snack that gives energy and fills you up!

"Got a late-night sugar craving that just won't quit? "To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think 'fruit first,'" says Jackie Newgent, RD, author of The Big Green Cookbook. So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you're still on the right, healthy track."

Friday, April 1, 2016

Postpartum workouts: return to strength training and softball!

Walking has been a lifesaver over the past month since having Baby girl. Motherhood is definitely a tough adjustment even with all the "warnings" and advice. You truly have no way to prepare for it even when you go into it expecting your world to be rocked. We have had some very long nights most nights I get maybe 2 hours of sleep if I'm lucky. Because of this I haven't really been jumping at getting back into workouts. Physically I feel great and my recovery was really easy and smooth but I'm just exhausted and don't want to risk injury. 

I built up my walks to 3 miles for a few weeks now. We walk just about every day with our dog Georgia and baby girl strapped to my chest. It's definitely the best part of my day! 

Sometimes gen we get back I'll do a few resistance band exercises while she's still asleep in the carrier but usually I try to get things gone around the house. 

I just love it when she brings her little arm out and holds onto me with her hand. 
We walked for 90 minutes today! 

I was able to fit in a quick upper body workout while Little one hung out in the swing contented. 

Here's what I did: 

We also had our first softballl game of the year tonight. I was nervous about how it would go with quick movements just four weeks postpartum but it was fine. It felt great to be back out there. My husband and I met on this softball team so it meant so much to bring our daughter to the game. My sister is playing too so she and I can switch out each inning to be with baby girl. 

She was so sleepy after the game. I hear ha girlfriend. Me too!!