Sunday, May 29, 2016

It's Not My Time

It used to be that a lot of my Sunday blogs would come from whatever I thought about on my long Sunday run, then I got pregnant, clumsy and got banned from running outside after a couple falls so the long Sunday runs fell to the wayside. This week I started marathon training and with that my long Sunday runs come back, except for this Sunday my husband is out of town and my normal babysitters are not available (with a not quite 6 week old I am very picky on a babysitter). So once again no long Sunday run....boo. Thankfully I am still in baby heaven and not too disappointed, instead I just readjust.

That brings me to my thoughts for the day....flexibility in training and really in life.

When I met my husband I was single and didn't have to worry about kids or other people's schedules. I worried about mine and fit in what I felt like fitting in around what I had on my agenda. When I started training for a race I would print out a 20-16 week training plan and hang it on my bathroom mirror. I would go to bed each night with a schedule in my head for the following day or even week (this may sound a bit extreme to some but realize that this is way relaxed compared to college when I would right out my schedule everyday in 15 minute increments). I liked a schedule and I was good at sticking to one.

Then I met my husband and life changed. Rory takes a much more relaxed approach to time and training. He also came with two kids, which require a whole different level of flexibility. Even before we got married he was trying to teach me to calm down about time and schedules.

Rory came from a family where time is looked at a bit differently than mine. If my mother-in-law says dinner at 5 that doesn't mean we are eating at 5. In fact, we could probably show up at 6 and dinner still wouldn't have started. In comparison to my family. If my mom says dinner is at 5 that means we are eating at 5. If I'm not there at 5:05 I will be getting a text asking where I am at.

This doesn't mean you shouldn't plan, you shouldn't have schedules. I still think that schedules and plans are very important, especially when it comes to training. You need to have a goal and know what steps are needed to meet that goal. When I approach a marathon I have a few key runs to get in each week, the days and times I get in those runs may not be what I wanted but I still get them in. Instead of doing 10 miles today I am running 4 miles to a 10k I am running tomorrow morning. Still getting the run in, just not on the day that I was wanting to.

Instead of my plan running me, I know make it so that I run my plan.


Today my schedule has to remain fluid and be prepared to change. I will admit that there are days I want to pull out my hair because I had a plan for that day and it isn't working. But if the me from six years ago was here she would have a mental break down at the lack of rigidity. I am growing, I am learning, and I am looking forward to a time when there doesn't have to be quite so much flexibility in my schedule (knowing that is years away).

Friday, May 27, 2016

The Beginning Of Summer is Here

The sun is trying to decide if it wants to shine at my house or if the rain is going to take over, either way summer break is here! Ruthie from Cooking with Ruthie is here with a yummy treat that just screams summer to me.

Strawberry Shortcake Kabobs are so fun to make, a healthier dessert, and festive for summertime!

Strawberry Shortcake Kabobs on www.cookingwithruthie.com are fun to make and festive for the summertime!
 You know when it's time to throw a backyard summer party and you've got so much amazing food to eat that dessert seems like just another thing to worry about. Well, these Strawberry Shortcake Kabobs are just the thing you're looking for! Everyone loves Strawberry Shortcake so why not put a fun kabob spin on it?! They taste fabulous and can be made ahead so there's no fuss when it comes time to serve dessert! Strawberry Shortcake Kabobs on www.cookingwithruthie.com are fun to make and festive for the summertime!
 Angel Food Cake and Strawberries don't pack such a huge calorie punch... it's not exactly "healthy" I know. BUT, I'll take a "healthier" dessert and sometimes that totally works for me :) Pair our Strawberry Shortcake Kabobs with light whipped topping instead of whipped cream and it's getting even healthier still!
Strawberry Shortcake Kabobs
Recipe Type: Dessert
Author: Ruthie
Prep time:
Total time:
Serves: 12
Ingredients
  • 3 cups fresh strawberries with greens attached
  • 1 (6 ounce) prepared angel food cake loaf
  • 2 cups light whipped topping or whipping cream
  • 12 wooden kabob sticks (10 inch length)
Instructions
  1. Using a serrated knife slice angel food cake loaf into 1inch cubes.
  2. Alternate threading whole strawberries and angel food cake on wooden skewers.
  3. Serve with light whipped topping or whipping cream.
  4. Enjoy!
  5. *can be assembled up to 8 hours ahead of serving and refrigerated.
  Strawberry Shortcake Kabobs on www.cookingwithruthie.com are fun to make and festive for the summertime! The kids will love making these with you~ a supervised kitchen activity is the perfect way to keep busy little hands happy for a while :) Plus, they'll love serving them at the party and be so proud of their creations! They'll love helping out! Strawberry Shortcake Kabobs on www.cookingwithruthie.com are fun to make and festive for the summertime!  

Strawberry Shortcake Kabobs will be the hit of your summer gatherings!


Summer break is here! I use excited punctuation but I am going to be honest sometimes that sentence would be followed with...because I have some mixed feelings. For the next 3 months my routine is out the window, as with so many of my clients. Come fall I know that I will be having a repeat of the same conversation I have every fall with a handful of my clients. Summer comes, routines go out the window, and unhealthy habits creep in. No more working out because it is too hard with kids at home and their crazy schedules, vacation gets us off kilter, ice cream/popsicles/other sugar treats invade our homes, etc. Let's try to avoid the fall conversation and talk about what we need to do today.

1) First and foremost have a plan. Don't wait to see how things play out at your house, make a plan today. And if you know me you know that plan will involve some early mornings.

2) Moderation and balance. Enjoy a few yummy treats on vacation and at family get togethers, but keep it limited. Which also means, keep them out of your house. Limit them to those fun times, if you get your fridge and cupboards stocked it will be way to easy to enjoy everyday,

3) Be active every day. This doesn't necessarily mean workout everyday. This can include walking to the park, playing out in the yard with your kids, going to the pool. Just do something. 

4) Stay hydrated. Don't get too busy you forget the water. And don't workout outside without proper hydration. That heat will zap you fast and ruin a perfectly good day if you aren't staying hydrated.

5) If you don't have time to hit the gym don't stress, workout from home. Or take the kids to the park and sneak in a workout there while they are all playing. This is something I did pretty regular last summer, not so sure how it will work with an infant this summer though. 

6) Have fun!!!! Enjoy your summer with family and friends.

Remember, the more time you spend out of routine the harder it is to get back on to that routine.



Happy Fit Friday! 
Hope you have a wonderful Memorial day! 
Much Love and Peace~ 
Nichole and Ruthie

Wednesday, May 25, 2016

Workout Wednesday - Running and Core

We are working on two of my favorite things today, running and core. Running, because I am super excited to get back into running and getting ready for a fall marathon (I have some work to do before September). Core, because mine is non-existent right now and I need it for everything.

When I marathon train there are 3 important running workouts to get in;  1) Speed, hard short distances with recoveries in the middle.  2) Tempo, longer hard pushes. and 3) Long, pretty self explanatory. My favorite is speed and that is where we are starting this week. I generally do my speed work on a treadmill or at the track. There are a lot of people that argue it isn't as effective to do speed work on the treadmill, I like it because I can't slow down even if I want to.

Distance Translation: 400 m = .25 mile
                                    800 m = .50 mile
                                   1200 m = .75 mile
                                   1600 m = 1 mile

As always....warm up. Doing speed work right out of the gate is just begging for injuries.

Speed Day:
HARD 400 m
EASY 400 m
HARD 800 m
EASY 400 m
RPT 2-3x






Core (after you have cooled down):
10 Hanging Knees
10 Rotating Planks (each side)
10 Hanging L Raises
10 Up-Down Planks
10 Hanging Knees



And you are done! Now smile and feel accomplished!





Sunday, May 22, 2016

Getting Back To It All

My baby girl is now 1 month old, this month has flown by. As a family we have been adjusting to another child in our home. My 3 year old has been adjusting to sharing mom's attention. The two older girls have adjusted to time constraints and the fact that I simply can't go do certain things right now (it is hard taking 4 kids places, especially when 1 child is a mischievous 3 year old and another is only 1 month old). My husband and I are adjusting to different sleeping schedules. Again....we have all been adjusting this month.

I have also been slowly working on getting my body back. Not bikini back but running, lifting, cycling, etc back. And I feel like this has been going pretty well. I am back to my cycling classes, and working my way back into running. Lifting has been a bit slower but I am ok with that. I listen to my body and back off when I need to making modifications or even just walk away. I think that is the most important thing I can emphasize here....I listen to my body. I don't push through something if it hurts, instead I assess where my body is at right now and adjust.

I read a great article this week, Postpartum: The Gift of Starting Over. If you are frustrated with your post baby comeback, read this article. If you are wondering about post baby return for in the future, read this article. If you enjoy good article, read this article.

There are several questions presented that one should ask oneself within this article. I loved these questions because they honestly made me stop and think for a minute.  Two of the questions that stuck out the most were 1) How are feedings going? I am lucky enough that I have the time and capabilities to breast feed my baby girl. And apparently I am producing cream, she is gaining weight and getting some pretty dang cute cheeks and rolls. 2) Why do I want to workout? I talked about this question in last weeks blog so I won't spend too much time here. But my working out is all about the feeling of working out. I run for my soul, not my abs.

 With as much as I have been doing I still look at what other women are doing and think to myself that I should be able to run harder by now, lift more, do 50 pushups on my toes, etc. I also have been questioned repeatedly by others asking if I am doing too much.

After reading this article and honestly answering these questions I feel good about where I am at. I know I need patience and to respect the process, not always easy for me, but I know that listening to my body and respecting what it tells me will get me where I want to be.

Friday, May 20, 2016

Fit Friday - Smothie Bowls and Foam Rollin Fun

Yay! It is the end of the week and Fit Friday is here. Ruthie from Cooking with Ruthie is here with another delicious recipe. Summer is here and my body craves berries with the warm weather, I can't wait to give this smoothie bowl a try. Along with yummy food my body has been craving some awesome workouts, which also means my foam roller has re-emerged from the closet. Keep reading to see some of the fun I have been having!
1
Blackberry Oat Smoothie Bowl is deliciously healthy in keep-you-full kind of breakfast way! Blackberry Oat Smoothie Bowl on www.cookingwithruthie.com is a deliciously healthy and keep-you-full breakfast!
 I love smoothie bowls! It's a fun spin on smoothies. I have to admit that sometimes I like to have all the healthy benefits of a smoothie, but then I like to chew my food too so I love that this recipe combines the best of both worlds! Blackberry Oat Smoothie Bowl on www.cookingwithruthie.com is a deliciously healthy and keep-you-full breakfast!
 Oh and you'll love the oats in this recipe- you honestly can't even tell that they are in there at all. Oats are so good for our bodies... they clean out the bad cholesterol in a serious way! Plus, lots of great nutrition. If we want to get really technical... oats in any form lowers bad cholesterol and helps control appetite. Oats also have antioxidants, fiber, electrolytes, phytonutrients. Yah. They're pretty awesome.
Blackberry Oat Smoothie Bowl
Recipe Type: Breakfast
Author: Ruthie
Prep time:
Total time:
Serves: 2
Ingredients
  • 1 cup almond milk
  • 1 cup vanilla fat free greek yogurt
  • 1/2 cup whole oats
  • 3/4 cup fresh blackberries
  • 1/2 frozen banana
  • Toppings:
  • 2 strawberries thinly sliced
  • 1/2 banana, thinly sliced
  • 4-5 blackberries, sliced in half
  • 1/2 cup granola
  • 2 tablespoons shredded sweetened coconut
Instructions
  1. Combine smoothie ingredients in blender and blend until smooth.
  2. Pour into serving bowls.
  3. Top with desired toppings.
  4. Serve and Enjoy!
Blackberry Oat Smoothie Bowl on www.cookingwithruthie.com is a deliciously healthy and keep-you-full breakfast!

Blackberry Oat Smoothie Bowl is an awesome way to start the day! We love them :)

Thanks Ruthie!
The foam roller and I were once great friends, but sadly we have grown distant in the last few months. It is time to reignite that relationship! I have decided that this relationship needs to grow a bit this time around, to enjoy a roller for more than just rolling. You read that right, a roller is not just for rolling, today we are going to be working out with it as well. When you are done with your workout, or before you start your workout, the roller will already be out and available to do some rolling on any tight muscles.

PUSH-UPS
1) Push-ups with hands on the roller

2) Push-ups with toes on the roller

CORE
1) Planks

2) Mountain Climbers

3)Marching Crunch

4)V-Ups

LOWER BODY:
1) Bridges

2) Balance lunges



                                Discover what your foam roller can do for you today!


Happy Fit Friday!
 Much Love and Peace~
 Nicole and Ruthie

Wednesday, May 18, 2016

Workout Wednesday - Hold It And Move It

I am so happy to be working out again! I have a few more constraints than I did before, baby eats every 2-3 hours plus she is not ready for gym daycare, so I will be ding most my workouts from home. Thankfully there is a lot you can do from home. I have a dumbbells, a pullup bar, and my body....perfect! I just have to stay focused and get it done. No excuses!

Today is going to involve a lot of holding. The trick to this is that you have to remain in perfect form. All too often I see cores disengaging and shoulders rounding. Pay attention and do it right!!!!

You will also need a timer for today's workout. There are 5 rounds with 3 moves in each round today. You will go through each round for 1 min/move (which equals 3 min each round), 45 sec/move (2:15 each round) and 30 sec/move (1:30 each round).

Round 1:
Mountain  Climbers
Pushups
Hold the bottom of a pushup

Round 2:
Jumping Squats
Squats
Wall Sit

Round 3:
Burpees
Dips
Hold a bicep curl (use dumbbells or anything with some weight to it)

Round 4:
Plank with Bunny Hops
Situps
Hold Hollow Rock

Round 5:
Hop Switches (lunge with r leg - hop and switch to l left lunge)
Alt Rear Lunges
Hold Sumo Squat


This will be a fun one!

Sunday, May 15, 2016

My Greater Reason...

Why do I workout? Why do you workout? Is it all about getting that beach body? Looking hot for that vacation your taking later this summer? I know that isn't it for me and I hope that isn't what it is all about for you.

This article posted by Precision Nutrition, The Real (and surprising) Reasons Healthy Movement Matters, caught my eye this week. There wasn't anything new in this article, but I loved the way it was written. And it is nice to be reminded what we can and should get out of working out.

"To most people, healthy movement = exercise. As in cardio, crunches, and fitness models. But moving your body is about so much more. like improved thinking, stronger relationships, and expressing your purpose in life."

Seriously folks, isn't that so much more motivating at 5am than hoping for a more rounded booty, skinnier thighs, or to lose that annoying 5lbs? Knowing that if I get up and sneak in that early morning run I am going to be able to focus a little better throughout the day....that I will just feel better. A great gym session will help me feel stronger, will remind me that I am a strong and capable individual. I had a client thank me this week. Not because she will have that rocking body for the summer (which she will)  but because I have helped her to remember that she can do hard things, she is taking that confidence and going back to school. That is what it is all about folks.

So, again, why do you workout? I challenge you to find your greater reason this week. To really take a look at what you are getting out of your sweat sessions.


Friday, May 13, 2016

Fit Friday - Sweet Smoothies Followed Up With A Sweet Workout

Hello everyone! Ruthie from Cooking with Ruthie is here with us for another awesome Fit Friday. We are lucky to have her today with some fun family events that she has going on today. Ruthie has brought us a recipe to help satisfy that sweet tooth a little, Banana Nut Smoothies. My sweet tooth has gotten a little out of control over the last few months, trying to reign that in and balance it out with some sweet sweat sessions. Keep on reading to get a great workout for your own sweet sweat session!

Banana Nut Smoothie brings all your favorite flavors together in a healthy and delicious frosty drink! *banana-nut-smoothie 3 This smoothie is pretty amazing, if I do say so myself. This good for you and has all kinds of healthy ingredients like almond milk, banana, almonds, greek yogurt, and finished off with a dash of cinnamon. SO good!! *banana-nut-smoothie 2
It almost boarders on the mouth feel of ice cream... you know how frozen bananas get that creamy, smooth consistency and all?! It works like a charm in this smoothie, it plays a little trick on your tongue with an almost-ice cream texture!
Banana Nut Smoothie
Recipe Type: Breakfast
Author: Ruthie
Prep time:
Total time:
Serves: 2
Ingredients
  • 2 frozen bananas
  • 1 cup almond milk
  • 1/2 cup vanilla fat free greek yogurt
  • 1 cup ice
  • 2 tablespoons sliced almonds
  • 1/2 teaspoon cinnamon
Instructions
  1. Combine all ingredients in blender and blend until smooth.
  2. Enjoy!
*banana-nut-smoothie 2

Banana Nut Smoothie is great for a healthy way to satisfy that sweet tooth we all have! Enjoy!!

We all have that bit of a sweet tooth every once in a while and we all go a little nutty once in a while. We just have to even it all out with healthier versions (like those provided by Ruthie) and we have to get in some killer sweat sessions too (like those provided by me). Put it all together and you end up with one crazy amazing life full of living!

So, let's talk sweat session for today!

One of the best ways I have found to help me regain/develop strength is through negative movements. The tempo for these movements is going to be 4 count down (or slower) and one smooth powerful count back to the starting position. Today we are going to mix in some negative
movements with cardio. This will require control!

Treadmill or track will be needed for today and a jump rope.

Run .25 miles
50 single jumps with the jump rope
10 negative squats
10 negative pushups
10 negative pullups (this will be the hardest of these movements. just try to control the down)
10 negative leg drops
Rpt. 4-5x

That is it folks. Really focus on the counts and solid movements. Remember we are doing the negatives for a reason, so do them right!
Enjoy it and work hard!



Happy Fit Friday!!!
 Much Love and Peace~
 Nichole and Ruthie

Wednesday, May 11, 2016

Workout Wednesday - Dumbbell Fun

Yay! Another Workout Wednesday....and I actually get to do it! I have missed being able to do the workouts without major modifications. I am still not all out, but I am able to do all the moves just a little lighter or slower.
I am not ready for baby girl to go to the daycare, no one should be to surprised at that. So I am doing my workouts from home. My 3 year old either joins in the fun or I wait til he takes a nap, this is determined by the amount of mischief he tries to get into during the morning. Today is definitely a nap time workout day.
Enough said....let's workout!

Dumbbell Fun!
15 Clean to Squat with dumbbells
5 Negative Pushups (5 count down and 1 count up)
12 Clean to Squat with dumbbells
4 Negative Pushups (5 count down and 1 count up)
9 Clean to Squat with dumbbells
3 Negative Pushups (5 count down and 1 count up)
6 Clean to Squat with dumbbells
2 Negative Pushups (5 count down and 1 count up)
3 Clean to Squat with dumbbells
1 Negative Pushups (5 count down and 1 count up)

3 min of jump roping

15 Sumo Squat with Upright Row
5 Man Makers
12 Sumo Squats with Upright Row
4 Man Makers
9 Sumo Squats with Upright Rows
3 Man Makers
6 Sumo Squat with Upright Row
2 Man Makers
3 Sumo Squats with Upright Row
1 Man Makers






I love man makers, it is a lot of movements put into one move. And it is awesome!

Enjoy the workout! As always, try your hardest in order to reap your rewards.

Sunday, May 8, 2016

Finding My Sanity

After being tethered to a treadmill since the first Sunday in February I have been getting antsy to feel the asphalt under my feet instead of a rubber belt. Ready to feel crisp clean air as my legs move me through the streets. Don't get me wrong, I am grateful for all the treadmill runs I did get to have while being very pregnant, I know that isn't even a possibility for many mommas. But....well...I think you get it.
As I headed out on my first run/walk I felt cautiously free, I knew I had to be careful and listen to my body but I was so anxious to break free. As I headed out I told myself that I would walk if I felt I needed to, I told my husband that I would walk a lot. Happy to say, my 3 mile run felt glorious! And I didn't need to walk at all. Here are some thoughts from my run:

1) I was still very unsure of my body and looked down a lot, worried I would trip again.

2) My core needs a lot of work! You don't realize how much you use certain muscles until they aren't there to use.

3) Fresh air is 100x better than gym air!

4) My brain needs the fresh air as much as my lungs to. Out on the road I was able to let my brain feel free. I didn't realize how contained my brain felt in the gym.

5) Mountains, blue skies, and everything else outside is much better to look at then a bunch of sweaty people!

6) And finally....my soul is that of a runner. It needs to run in order to find the peace it desires.

So, 3 miles down. Lots of miles to go. I will amp it up carefully, but my heart and soul are ready to get in some mileage. I have already signed up for a marathon this fall and can't wait to get to training!


Friday, May 6, 2016

Fit Friday - Granola and Recovery

Hello all! Another Friday is here. I hope that you have had a fantastic week, I know that I have! How could I not with a new little baby to enjoy. And, thankfully, she is a pretty mellow baby. I am still working on getting back into the swing of things. So glad we have Ruthie from Cooking with Ruthie here to help. Ruthie has brought us another delicious recipe this wonderful Friday, granola. I love my granola with greek yogurt, mmmmmm.....

Wild Blueberry Cashew Granola is packed with good-for-you ingredients that's delicious plus a totally healthy way to start the day! Wild Blueberry Cashew Granola on www.cookingwithruthie.com is delicious plus a healthy and filling way to start the day!
 I LOVE granola! I always have... I remember when I was a kid and my mom would make a batch every once in awhile, I thought I'd died and gone to heaven! Then, for some reason granola got a bad wrap in my mind. Silly, I know. It's so good for you and when it's made at home you can get to control how much fat goes in plus add lots of healthy ingredients and so I LOVE it again! I like to keep it on hand for breakfast with milk or yogurt. I also like grab a quick hand full as I run out the door for a snack. It's awesome!! Wild Blueberry Cashew Granola on www.cookingwithruthie.com is delicious plus a healthy and filling way to start the day!
Wild Blueberry Cashew Granola
Recipe Type: Appetiser
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 10
Ingredients
  • 2 1/2 cups rolled oats
  • 1/4 cup milled flax seed
  • 1/4 cup wheat germ
  • 1/3 cup raw cashews
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon sea salt
  • 4 tablespoons butter
  • 1/3 cup honey
  • 1/3 cup maple syrup
  • 1 teaspoon vanilla
  • 1 egg white, whisked until frothy
  • 1/2 cup dried wild blueberries
Instructions
  1. Preheat oven 350 degrees.
  2. Coat baking sheet with cooking spray; set aside.
  3. In a large mixing bowl combine oats, flax seed, wheat germ, cashews, and sea salt; mix.
  4. In a sauce pan over medium heat- melt butter, add honey and maple syrup; stir and cook until melted.
  5. Remove from heat, add vanilla and stir until smooth.
  6. Pour while stirring into oats mixture.
  7. Evenly spread on prepared baking sheet (reserving bowl), cook 10 minutes.
  8. Stir and cook 5 minutes.
  9. Return granola to mixing bowl, add egg white; toss to coat.
  10. Add dried wild blueberries; toss to mix.
  11. Evenly spread on sheet and bake 5-7 minutes more.
  12. Cool completely on pan and break into clusters when cooled.
  13. Enjoy!
Wild Blueberry Cashew Granola on www.cookingwithruthie.com is delicious plus a healthy and filling way to start the day! This recipe is made with natural sweeteners~ raw honey and maple syrup. I also like that there's only 1/4 cup butter in the whole darn thing! Plus, I snuck in some milled flax seed and wheat germ to bump up the nutrition a bit more too. The dried wild blueberries I found at Trader Joes are packed with amazing flavor and the cashews are always a fave. I promise you're going to love it too! Wild Blueberry Cashew Granola on www.cookingwithruthie.com is delicious plus a healthy and filling way to start the day!

Wild Blueberry Cashew Granola has got to be on the list to make this weekend! It's just SO good.


Thanks Ruthie!

If you have been following my blog or following me at all on social media you know that I have stayed pretty active the whole time I as pregnant. Today I am so grateful for that, not because of how I look or how I fit into my jeans, but simply because I am able to keep up with my other kids while taking care of a new born and letting myself heal as needed. Out of those three things I just mentioned the hardest one for me is the last one, letting myself heal as needed. My legs are antsy to get back out there and my body is wanting to work (patience is not one of my strong suits). My husband sometimes has to pull back on  my reins and remind me that two weeks ago he saw my insides as a doctor cut me open.

I recognize that not all of us have babies, but the reality is that most of us will get injured at some point in time. And all of us will have to then decide the best way to get back into the game. Today I wanted to share some tips on how to return to working out after an injury or being sidelined.

1) Build slowly. You need to get your general fitness level back up. Take your time with this and allow yourself to build a decent..

2) Allow for extra warm up time. Include dynamic stretches and full range of motion movements.

3) Ease into working out regularly. You may need to allow for some extra time in between workouts.

4) Work on building length of time and intensity. Both will need some attention, but not necessarily at the same time.

5) Recommit to whatever it is you are wanting to do. If you are a runner like me, pick a race a few weeks down the road and start preparing. Don't forget the previous steps though. You should select a race with ample time to rebuild and train correctly.

6) Don't forget the mental part here. How you perceive your injury will have a huge effect on how well you get back into it all and how you continue. If you are always worrying about it that will be noted in how well you return.

Now, I am off to get some easy stretching in before I go for a walk/jog and enjoy some sunshine.



 Happy Fit Friday!
 Much Love and Peace~
 Nichole and Ruthie

Wednesday, May 4, 2016

Workout Wednesday - Track Style

Workout Wednesday! The sun is shining and I am itching to get outside, so today we are! I love track workouts because I can enjoy sunshine, push myself, and I an take the kiddos with me.  Let the kids run with you, bring bikes or scooters and race them, and with a big grassy field in the middle you have to bring a ball or two. It is a great day and everyone wins!





I am slowly working my way back into life, so my speed sections may look more like a jog today but that is ok. My workout is about me just like your workout is all about you. Because I am easing back into it I also need to take some extra time warming up. My body went through a lot just two short weeks ago, I need to be mindful of that if I want to come back and enjoy a summer of being active.




Warmup:
Jog 2 laps....nice and easy here!
Leg swings; forward/backward and side to side
3 inchworms with cobra (low back stretch)
Hip bridge marches (keep your rear off the ground)
Jog 1 more lap

Workout:
2 x 200 with 200 recovery; run 1/2 way around the track. Go easy for the second half of the track.
15 pushups
20 plank with shoulder touches
25 walking lunges
2 x 400 with 200 recovery
15 broad jumps
20 situps
25 sec side planks each side

RPT 2-3x

Cool Down:
Whatever you need. Include some easy jogging and/or walking. And stretch whatever your feel needs it.

Yay! Workout in the sunshine today. Loving me some fresh air!



Sunday, May 1, 2016

Dieting and Your Family

As a personal trainer I am often talking about food and nutrition habits with my clients. I have had the opportunity to train a lot of moms over the years. I have discovered that it is a whole new ball game when talking nutrition with a mom, you can't just talk about her eating habits it comes down to the whole family. Why? Well, I have found that there are generally three categories that most moms fall into.

1) Mom has one dinner while the rest of the family has different dinner. 
2) Everyone is forced to go ultra healthy.
3) Mom still makes one dinner but makes sure there are plenty of healthy options for the family while also including some of the family favorites.

Number 3 is my favorite option and one that I try to explain to most of my clients. I live in the land of casseroles, which generally come with lots of cheese. I have one mom whose kids love these types of meals and a husband that refuses to say good bye to Tater Tot casserole, so instead of putting her foot down and never making them again we have talked about making a great salad to go with it. If she wants a piece of casserole fine, but use the majority of the plate for salad.
A couple important things happen with this option; 1) the family is given healthy options and sees you eating good healthy food. 2) you don't become a food nazi, with kids going overboard with eating when you aren't around.

Helping your kids develop healthy eating habits is nothing new for most of us, but I have also found that we all need a little reminder every one in a while. As a mom with 3 daughters this is something that I know I have to be aware of. I have to look at my own behaviors and remember that those behaviors are noticed. I read a great article on this a few days ago in Breaking Muscle titled "Quit Dieting: Your Kids Are Watching." 

Remember, life is all about balance.