fitness

Let’s Get Started | 12-Weeks to a Happier and Healthier Life

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Hello! This post is getting up a lot later than I had planned but we moved last Thursday and life has been a bit chaotic. Today marks the start of my 12 week journey to a healthier and happier life. I’m happy to report that day one was a great start and I am looking forward to the next 12 weeks. Before we get into the goals and some news I have to share I will first show you my day 1 photos.

12_Week_Challenge - Day 1 - Back

12_Week_Challenge - Day 1 - Side

12_Week_Challenge - Day 1 - Front

Okay so most of these are pretty cringe worthy to me but this is me showing you reality. A reality that I am not happy with but I am striving to make healthy changes to get myself back on track. To help me get back on track I am working with health coach and blogger Brittany Mullins aka Eating Bird Food. Fun fact she is also an IIN grad. 

But wait aren’t you a health coach? Yes I am a health coach who after two children finding myself in need of a little help and guidance. Yes, health coaches sometimes need a coach of their own. I mean practice what you preach, am I right? 

Anyways I signed up for Brittany’s 28 Day Challenge program and I am so excited to see what sort of transformation takes place over the next 28 days. Side note (disclaimer) I am not sponsored to talk about Brittany’s program and I paid for it myself. The program has a meal guide and sample plan, a workout plan, lots of information and tips on how to live a healthy life, a Facebook support group and weekly e-mail support from Brittany.

In addition to the 28 Day Challenge and the guide/goals it sets out I also  have three of my own goals for the next two weeks. 

  1. (Dietary Goal) Drink half my weight in water everyday. I used to be so good at drinking water and then I don’t know what happened but my goal is to get back at it. Drinking water makes me feel more awake, more alive, more energetic and just happier. 
  2. (Physical Goal) Go for a walk everyday – rain or shine. We just moved back into our favorite Portland neighborhood and it is the perfect spot to get out and go for a walk. I want to move my body more everyday and I also want to take the time to go for a walk with my littles so that we can talk, explore and spend quality time together. 
  3. (Mental Goal) Spend 15 minutes per day reading a book. I read lots of books to my littles and blogs but I really don’t spend a lot of time reading for pleasure. I have a ‘to read’ list a mile long so now is the time to take a break from TV, the computer, social media and just take a few minutes for myself with a good book. 

So that’s it for this week’s post. I’ll be back with progress photos and to tell you how things are going in two weeks. Until then you can follow me on social media where I’ll be giving lots of updates! 

What are your three goals for the next two weeks?

12-Weeks to a Happier and Healthier Life

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ClassPass Fitness Night Out | THE BAR METHOD

Spring 2015

Let’s get real here for a moment. My workouts have been frankly non-existent for the past 8-weeks. My diet has been less than ideal. My weight is still 40+ pounds higher than my pre-pregnancy weight with Edith. My energy has been low. My mental state has been foggy, impatient and less than happy.

It’s time for a change. A real change.

This week we are moving to a new house in one of our favorite neighborhoods. Life is slowing down and it’s time for me to recommit to myself and my health so I can feel more balanced, more energetic and frankly a happier, calmer and more positive person.

You might be reading this and thinking here we go Lindsay and her challenges, goals, etc that don’t end up going anywhere. Yes I know I am an over committer and I haven’t completed a number of challenges lately and….well look where it’s got me, eh? That’s why this isn’t a challenge it’s simple an accountability check-in.

For the next 12-weeks and possibly longer I plan to do bi-weekly accountability check-in posts to keep me in check and to share my journey back to being a fit, healthy and happier person. Every two weeks I will share a photo of myself, weight +/-, three goals, a check in regarding the previous weeks three goals and a summary of how things are going, changes I am experiencing and ups and downs.

This all being said I’d love for your to join me on this journey to a happier, healthier life. Join me starting August 31st as I do my first check-in. I’ll share where I am starting at and I will also share three goals one dietary, one physical and one mental. You can share your own check-in in the comments, on your own blog or your social media. If there is enough interest generated we could also create a Facebook check-in/accountability group but we can cross that bridge when we get there.

Thank you for joining me on this journey and we’ll check-in next week for my (and your) first accountability check-in.

P.S. I’m joining prAna and Sweat Pink for a super fun, #7daystretch #liveinprana challenge – it starts today (Monday, August 24th) and ends at the end of the week (Sunday, August 30th). Join in on the fun – answering daily prompts (see below) – or if you’d prefer to lurk, you can follow along on FitApproach or through the hashtags: #liveinprana #7daystretch #sweatpink!

Runtastic #Orbit | Getting Back to Active

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I am still a few weeks out from being able to get back to regular activity. While my postpartum journey has been a little bit easier (okay a whole lot easier) this time around both physically and emotionally I am still a far way off from being back to my normal active self.  When it comes to working out I feel like I am basically starting from zero.

Taking a break after a walk with Edith in the stroller and Alder in the Lillebaby.

Taking a break after a walk with Edith in the stroller and Alder in the Lillebaby.

I have been getting out for walks most days but after about a mile of walking and either pushing a double stroller, which feels like I’m pushing a bus, or wearing Alder and pushing Edith in the stroller I can really feel it. It’s a reminder every time I go out that I am ONLY four weeks postpartum. While I mentally and physically am feeling better I still can’t do as much physically as I think I can. By the end of my walks I am sore all over especially down there …

orbit

While I haven’t been able to get out and run or do anything crazy I have been keeping track of activity via my new Runtastic Orbit. Thanks to my partnership with Fit Approach I was sent a Runtastic Orbit to test out and review (as always all opinions are my own). It has been helpful to keep track of how active I am being during the day and I love the feature that I love the most is the Sleep Cycle Tracker. As a nursing mom of a four week old it has been great to track my sleep cycles so that I can really take into account how much sleep I get and how often Alder is waking me at night.

I have been averaging around 8 hours of sleep with around a total of 40 minutes of awake time, a good (or rather bad?) amount of light sleep and a tiny bit of deep sleep. Overall I say that’s not too bad for having a four week old. I attribute the decent sleep I have been getting to the fact that we co-sleep and that I have been trying to go to bed by 10pm at the latest.

As for my activity I have been averaging around 9,000 steps per day and my goal is 8,000.  I have been wearing the Runtastic Orbit consistently for about 3 weeks now and during that time we moved and have been out for lots of walks. I also think the fact that our new townhouse has three floors makes a difference because that is a whole lot of steps everyday especially since the bathrooms and diaper changing stations are on either the first and third floor(s).

Overall Thoughts: Overall I really like the Runtastic Orbit. As many of you know I have tried out a number of different tracking watches and this one ranks in my top three. It fits well, is sleek, has a clock feature and I love the vibrating alerts. The iPad app is super easy to use and sync with and an easy way to check my stats.

orbit_advertising_afs-tracker_online_01

Guest Post: Yoga in the Office

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Yoga In the Office

This is a guest post from Erin at Creative Soul in Motion. Erin is a yoga-loving, whole-food eating Warrior Goddess empowering people of all ages to find growth + happiness through active living.

For most of us, our jobs require us to sit in front of a computer typing away all day. There’s no movement, no spontaneity, no openness in our work days and instead our bodies are wound up and stressed out.

Every email can make your shoulders scrunch up just a bit more

Every phone call can cause jaw muscles to tighten

Every request makes your breath shallow and fast

For many, work causes stress not only to the mind but to the body and the spirit, which is one reason why taking your yoga practice off of the mat and to your desk chair can be so rewarding and uplifting.

The foundation of yoga – connecting breath and movement – can help you de-stress, unwind and open up even during the most stressful days.

So here are 7 simple yoga moves that you can do at the office, next to your desk and without much fanfare. Move through this at your own pace. These poses can help you wake up your body, wring out tension, bring fresh oxygen into your body and organs, alleviate tightness and generate new energy!

Mountain Pose – Reconnects you to your breath and realigns your body and posture

This will help you line up your body from your toes to your head. First, step away from your desk and ground your feet into the floor creating a connection between you and the Earth. Inhale your shoulders up and back and roll your neck. Take a deep breath as you let your shoulders slide down your back and your hands gently shake out next to your sides. Take 3 more deep breaths.

Eagle Arms – Helps dissolve tension in your neck, shoulders and upper back area

Inhale your arms out to the side palms up, exhale and bring your right arm up top crossing your elbows. Inhale and bring the backs of the arms together bringing your arms up and shoulders down. Breathe into your upper back and exhale your arms back to your sides. Repeat with your left arm on the top.

Standing Thigh Stretch – Opens your hips and leg muscles which get tight from sitting all day

Hold the desk in front of you with your left hand and press your feet into the floor. Lift your right foot and hold your right foot while pulling your abdomen in. Inhale and gently guide your right heel and your right knee towards the floor. Try to keep your knees close together.

To take this a bit farther float your left hand up towards the sky and stretch your fingers towards the sun.

Forward Bend – Releases the spine and allows new energy move throughout your back and your hamstrings to lengthen

Ground your feet firmly into the floor, take a deep breath in and let your arms float above you. Bring your hands together and allow yourself to fold over at your hips slowly moving your hands down your body and onto the floor in front of you. Inhale and lengthen your body to stretch out your spine and then fold forward. Just let go of everything and breathe deeply.

If you can’t touch the floor simply let your hands fall towards the floor and maybe hold opposite elbows and sway a bit.

Sitting Cat and Cow Pose – Opens your shoulders, chest and back and can cleanse your body and your mind

Sit towards the front of your chair with your feet firmly planted on the ground and your knees at a 90 degree angle. Have your spine long and your shoulders soft. Inhale as you puff your chest out and roll your shoulders down and away from your ears. Exhale pull your stomach in and let your shoulders roll forward and your head drop down. Repeat at least 5 times moving slowly with your breath.

This short and simple series re-connects you with your breath, your core and your body. It helps awaken your senses, open your mind and lets your stress just melt away. It brings you back to the present and renews your energy and focus.

Try doing this everyday around 2 PM and I bet you’ll notice your days don’t feel as frantic and overwhelming. Just a few minutes of yoga is all it takes to connect and find clarity.

Namaste.

You can read more about Erin’s journey towards balance, joy and connection at Creative Soul in Motion.

Postnatal Running “Plans”

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I know that having a baby is hard work on the body and that breastfeeding and sleeping are going to be two of my top priorities once this baby arrives however I do want to set some postnatal running goals.

I would love to get back to walking regularly as soon as it feels right (and my midwives give me the okay), starting with short walks at first and then as I feel up to get going longer. I eventually would like to get back to running, even if that means starting out with a combo of walk/jogging.

I was curious to find out when other FitFluential moms had decided to get back to running post-pregnancy and to my surprise there was quite the range of answers:

  • “I was a slacker, I didn’t start running again until she was 6 months old and I could put her in the stroller to go running. My advice: don’t put too much pressure on yourself, your body is entirely different now. Do the best you can and be happy with the results!”
  • “I didn’t get back to running straight away because it didn’t feel right for me. I did other cardio, yoga and lifted but didn’t push myself because there were so many changes after baby. Find what works for you, your baby and family and do what you can when you feel you can.”
  • “With both of my boys, I started back at about 6-8 weeks after birth (both were uncomplicated deliveries). I had no stamina and was super slow, but I just tried to listen to my body and take it easy. If you are breastfeeding, nurse right before you go. Full boobs are not fun to have during running. Make sure you hydrate well as nursing + running can really dehydrate you. Even if you aren’t nursing, make sure you have a super supportive bra.”
  • “I started running at 6 weeks when I got the go ahead from the doctor but I was walking as early as the first week. Little bits here and there. I used a bjorn to bring E along.”
  • “While I totally have the desire to be running regularly and my body would certainly tolerate it.. I have a little boy who doesn’t sleep well at night (11 weeks old).. so sleeping and making sure I eat enough (so hungry while breastfeeding!) are much more important to me now than getting regular with running. I know it’ll happen in time though!”
  • “I started back at 4 weeks bc it felt right. I was super slow and did run walk intervals. I just listened to my body. I ran a 1/2 marathon at 6 months pp. Definitely agree with Erika … Nurse or pump before running! And drink LOTS of water of youre bfing.”

The reason I was curious about what others have done is because I would like to start “training” (I use that term loosely) for the Disney Wine and Dine Half Marathon in November. You’re probably now shaking your head and saying what is she thinking!? Well if you have been following Running With Tongs since last Fall you’ll know that Neil and I signed up for the Disney Half Marathon last January but due to his head injury a few months before we decided to defer to the Wine and Dine Half this Fall. At the time we deferred I wasn’t/didn’t know that I was pregnant, had I known we may have decided not to defer and just eat the cost of admission we had already paid. Anyways we did defer and are planning to visit Disney with my parents aka the race night babysitters and run (well I’ll be wogging) the Disney Wine and Dine Half.

That being said, I am comfortable with not being able to finish the race in the allotted 3.5 hours. I also know that I may even decide that I need to back-out all together once this baby arrives but I figure we are going, Neil is running and I already paid I might as well plan to at least try. Since I am not sure when this baby will arrive (i.e. early, “on time”, or past my due date) I haven’t settled on a training plan. I am debating between doing a modified Jeff Galloway Plan since I know I won’t have 18 weeks to complete it or doing the 12 week Hal Higdon Walking/Wogging Plan. I know I sound over ambitious and maybe even a little crazy but I figure I might as well try.

Question: When did you start postnatal running?

Yoga For Beginngers: DVD Edition

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Getting Our Yoga on At Wanderlust Vermont

When I first started practicing yoga I did almost all of my practices at home through the guidance of a variety of yoga DVD’s.  As I became more confident I finally signed up for a few different types of yoga for beginners series to allow me to try yoga in a real studio and with a real teacher, this is when my love for yoga really started to develop.  There really is nothing that compares to practicing at a studio with others and a live teacher but sometimes there are just things that get in the way (lack of studios, cost, time, etc.) that result in home practice being the best (or only) option.  Luckily, there are a number of really great DVD’s out there for beginners and beyond.

My personal recommendations:

Rodney Yee’s Abs Yoga for Beginners:  If you haven’t picked up on the trend already- I LOVE Rodney Yee. I have around six (maybe more) of his yoga DVD’s and there isn’t one that I don’t like.  This has really become one of my favorites and I have missed being able to do it since I became pregnant.  I think this is a great beginners workout for the abs, however if you are a little more advanced I would direct you to his Core Cross Train yoga workout instead.  This is a great and slightly challenging abs workout that is perfect for beginners.

 

 

 

Rodney Yee’s A.M. P.M. Yoga: This is one my absolute favorite yoga DVD’s and I can’t wait to get back to doing it regularly.  The A.M. Yoga with Rodney Yee is just what I need to jump start my day and is wonderful for those who are new to yoga, are looking for a short yoga session to start their day or those who are looking for a relaxed practice.  To be honest I HATE the P.M. portion of the DVD that is with Patricia Walden, just a personal annoyance with her practice and her all white spandex body suit. That being said it I would recommend this even if all you use it for is the A.M. Yoga portion.

 

 

A.M. Yoga For Your Week: Another favorite DVD of mine is this A.M. Yoga for Your Week with Rodney Yee. It is very different from the first a.m. yoga one that I mentioned above. There are five 20-minute workouts that each focus on different types of poses including Standing Poses, Twists, Backbends, Forward Bends and Hip Openers. It is great for both beginners and intermediates. Although it is called “A.M. Yoga” I love to do this DVD at any time of the day. I really like to do the hip openers after a run, it gives me a great stretch.

 

 

 

Ashtanga Yoga Beginners Practice:  I am not a lover of ashtanga yoga but I did find that this was a great introduction to the practice.  I honestly don’t use this DVD any longer but I felt that it should be included in this list because even though I personally am not a fan of Ashtanga yoga, I did find that this was a really great beginners introduction to it.  I used this DVD when Neil and I took a six-week beginners Ashtanga series a few years ago and it is right on track with what we learned.  I have to say that the Nicki Doane has a bit of a monotone voice which can make it a little challenging to listen to but once you get over that it’s a good DVD.

What are you favorite yoga for beginners DVD’s?

 

 

Fitness Friday: Safety First

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 Fitness this Week

Goals from last week:
  • Spend an average of 45 minutes per day working out even on passive rest days. – Improved by 13 minutes per day (36 minutes per day) from last week but not up to where I want to be. This will continue to be a goal for next week. 
  • On passive rest days do yoga, go for a walk or do a gentle swim. –I did yoga this week! Wahoo! I did have one rest day that I didn’t do anything.  Again this is a continuing goal. 
  • Get back to meal planning and work on eating foods that will benefit my health, my running and my body.- This week has been great for food! I created a meal plan this week and came home with lots of yummy nourishing food.  Favorite meals of the week: Huge green salad and whole wheat penne with ratatouille sauce, and huge green salad and a quinoa bowl with tons of veggies and cheeze sauce. 
  • Hydrate. Drink more water, more frequently.  That is one thing that I haven’t been doing well enough lately and I know I should.- I have been drinking a lot more water, a lot less coffee and a lot less beer.  
Conclusion. This week went really well.  I still need to make improvements but I am on the right track.  Yesterday my hips and knee were bothering me some so I decided to do hip opening yoga instead of going on my run.  Today I will do that run and shift my other runs a little bit over the next week so I am gong every other day.

Goals for this week:

  • Spend an average of 45 minutes per day working out even on passive rest days. (Passive rest days = gentle walk, yoga (non-power or hot), easy swim)
  • Continue to Hydrate. Drink more water, more frequently. That is one thing that I haven’t been doing well enough lately and I know I should.
  • Drink less coffee and less alcohol.  Neil and I have decided that we are going to cut back on these two things to improve our health, our energy levels and (hopefully) our running.  We have decided that we can have a coffee on Saturday and we can have a max of two alcoholic beverages per week and only on Thursday, Friday or Saturday and not before a run day.

Safety First: Road ID 

When I first started running my husband and I always went on your runs together.  Although he is faster than me he was always just 2-3 minutes ahead of me and I felt safe knowing he was near by.  Nowadays I often do my running alone, many times in the early morning or afternoon and since I don’t have my husband or a friend with me I always wondered what if something happened to me.

A few weeks ago I made the poor decision to go out on a run even though it was hot and I knew I had not hydrated well.  By the last half mile of my run I started to feel a little dizzy but I pushed through.  As soon as I arrived home I had to get some water and sit down for awhile because the horrible combination of heat, humidity and lack of hydration made me feel like I was just about to pass out.  I lucked out that I made it home before that feeling hit but fear set in anyways and I couldn’t stop thinking about the what ifs.  That’s when I looked into getting a Road ID.

I talked with the team at Road ID and they decided to send me a Road ID of my choice to have for my safety and to try out for review.  I had a choice between a few different styles: the Wrist ID Sport, the Wrist ID Elite, the Wrist ID thing, the Shoe ID, the FIXX ID or the Ankle ID.  I decided to go with the Wrist ID Sport because it seemed like the perfect one for running.  After measuring my wrist I chose my size, color and what I wanted on my ID.  I put my full name, location, my husbands number, my parents number, I noted that I have no allergies and lastly “Follow Your Bliss”.

I now run with my Road ID on every outdoor run.  I have a Garmin on one arm and my ID on the other and even though it looks a little silly I don’t care because it’s all about safety first.

Do you run or do outdoor activities with an ID? If not when will you start to?