Letter to my {Post-Partum} Body

Last May I wrote a letter to my body in which I apologized for the way I treated it.  At the time, I wasn't aware I was pregnant nor did I truly appreciate all that my body was about to do.  Since delivering CT, I decided to write a new letter to my body:

Almost 36 weeks pregnant and in labor with our beautiful boy

Dear Body (After Baby),

You amaze me.  You did something I never thought you could - even though I know women's bodies are made to do what you did, I really truly didn't believe you could do it...until you did.  And you did it so well.

When we started this journey I was so judgey of you.  I ridiculed every little inch to pinch and unwanted curve.  Little did I know those were just your way of prepping for baby incubation.

I must admit, I underestimated you.  You win.  You rock!

For almost 9 months you allowed me to carry on as though everything was normal even though I was carrying an extra 35+ pounds on my front side, my back side had lost all its muscle tone, and you even supported me while I continued to run until 31 weeks of pregnancy.  In an of itself, that was monumental.  How strong you are - I had no idea!

What I'm trying to say is, thank you.  Thank you for bringing my miracle into this world.  Thank you for giving me the ability to be a mom - it is truly the greatest gift of all.  Not all bodies were created equal and not everyone has one that supports a growing baby quite like you did.  I'm so blessed and it makes me so angry that I ever had second thoughts about you before.

From here on out, I promise to take care of you.  Each day I will appreciate you and be thankful for the changes you allowed to happen in order to bring me my greatest joy.  I promise not to judge, ridicule, or belittle you.  And while I'm at it, I promise not to put you through the turmoil of stepping on the scale each day or staring at all angles in the mirror for minutes on end.

I will value you and all that you are capable of.  I will appreciate your strength, durability, and flexibility.  I will not forget how far you have gone and how well you bounced back.  I will love you - every little bit of you.

Thank you.  I owe so much to you.

Love,
Me

Ready to go home; 2 days post-partum

Safe Strength Training for Third Trimester

It is important to note that I am not a medical doctor nor do I work in the medical field.

I have consulted with my doctor before partaking in an exercise regimen and I suggest you do the same.

As I've ventured through my first pregnancy, I have made it a priority to be as healthy and fit as possible.  There are so many reasons why it is important to maintain an active lifestyle while pregnant (if your doctor says it is safe to do so) and so many benefits of doing so.

I have been running throughout my pregnancy up until recently.  I became frustrated when just a mile or two started to become very laborious (love that word) for me and it hit me: I'm carrying around 28 extra pounds!  So, I've resorted to swift walking instead.  I'm still getting a great cardio workout and I'm not putting unnecessary wear and tear on my knees and ankles.

Keep in mind: working through pain while pregnant won't make you stronger.  In fact, it may lead to future injuries or recurring pain after pregnancy.

One thing I've avoided throughout pregnancy is strength training.  I just didn't feel prepared to maintain a strength training schedule.  I was afraid I would pull something or lift too much weight.  

Being a collegiate athlete and avid exercise enthusiast, this has been difficult for me.  There are days I have longed to use the machines in the gym or bench press the bar, but I know I just can't do that right now...especially now that I have taken so much time off from strength training all together.

I was discussing this with a coworker last week who also played collegiate ball and he started telling me about the Dailey Method.  I hadn't heard of it, but he said some of his female friends didn't like lifting so they did these exercises instead.  I have looked some up and plan to try them this weekend.  They look like a great workout while not putting additional stress with external weights.

I also came across several other workouts that sculpt arms and back without weights.  I've included a few of my favorites here:

Have you ever done the Dailey Method or any other type of weightless workout?  If you have suggestions, I'm open to them!  

3 Mineral Foundations for 3 Budgets

I don't claim this blog to be a beauty blog in the least.  In fact, I know very little about beauty.

I'm quite certain after looking at my pictures, you would not come here looking for beauty advice or product reviews.  Clearly, I don't wear much.

And as a creature of habit, when I find something I like, I tend not to stray too far from it.

However, you also know that I'm a pretty thrifty gal.  Pair that with living much closer to a Walmart than a Sephora or Ulta and you can bet the majority of my beauty bag is purchased in a drug store.

I don't know that most of you are that different so I thought I would share something I've learned over the last 3 years.  The fact that I've tried 3 different mineral foundations in 3 years is quite the accomplishment for me.  (I was the girl whose roommates painted up to go out at night in college because I didn't know how to do it myself...)

These are the 3 mineral foundations I've tried in the last 3 years.  Below you'll see what I thought about them based on price, quality, ease of use, etc.

**I will add that I only use mineral foundation because I have such sensitive skin and I am not a fan of the liquid foundations.  I feel like they make me look too pasty and pale.**

mineral foundation by coachgaines featuring a mineral make up

Bare Minerals ($27) 

When first introduced to loose powder mineral foundations, this is what I went with because it is so well known.  I loved it.  The only reason I switched was because of cost and the fact that I had to order or make a special trip to Ulta to get it.

Perks:

+ Quality product - company stands by their product
+ Goes on smooth and has lasting coverage
+ Lasts a long time (several months in my case)

Quirks:

+A tad pricey for my budget at $27
+Only available in specialty stores
+Messy; powder gets everywhere even inside makeup bag
+Purchase brush separately

American Beauty ($28)

I opted to try this mineral foundation while at Kohl's with a gift card.  Slightly more expensive than BareMinerals, but Kohl's sends out coupons all. the. time. so it's much cheaper at least 20-30% off.  I love this product.

Perks:

+ Quality product
+Available at all Kohl's
+Made in America
+Goes on smooth and has lasting coverage
+Lasts a long time (several months)
+No mess; product stays in case
+ Kohl's coupons bring the price down to $22-$19

Quirks:

+Sometimes difficult to get out of container to use (particularly toward the end)
+Takes more product for full coverage

Physician's Formula ($13.95)

This is what I am currently using because I ran out of American Beauty and wouldn't be around a Kohl's for a while.  I have used Physician's Formula products in the past and liked them so I felt confident I would like this as well.  I have not been disappointed.

Perks: 

+ Available in most drug stores/Walmart
+ Wallet friendly
+ Compact: the brush fits inside the case
+ Goes on smooth and has lasting coverage
+ Lasts a long time (several months)

Quirks:

+ Messier than I would like: the powder comes out easily into the cap
+ Not a fan of the brush it comes with - I use my foundation brush

Reset Button

sometimes you need to take a moment in your life and hit "RESET"
things pile up and weigh on you and it becomes difficult to realize all the good.

sometimes we get so busy with life that we forget to notice all the small awesome things taking place around us.  it's easy to watch the news, read the paper, or listen to coworkers and fall into the crab pot.

Via

you know the one.  here you are making progress, seeing the light at the end of the tunnel and then a coworker or colleague or friend or whoever comes up and starts tugging you back.
down.
into.
the.
darkness.

so we need to reset.  reestablish our goals, realign priorities, revisit old dreams, and remind ourselves of what is truly important.   i urge you, hit your reset button and take off!

once in a while we slip for a day, a week, or more...
and resetting gets us back on track.  i know for me my personal health and eating choices are something i struggle with at times and it's no secret that the past 2-3 weeks i've allowed pregnancy to be an excuse to eat whatever i wanted or craved at that moment.

yes.  i've been very concerned with weight gain.
yes.  i've continued running and exercising (not as much though).
yes.  i'm still making healthy choices.

but...
i've also made a lot of bad choices like 2 bowls of ice cream in one evening or 6 oreos and a cup of milk after every meal.  how about the nights i just put my feet up, let the housework go, never thought twice about a run/walk and watched homeland on demand for hours with my husband?

so, i've hit reset.  i'm starting over this week.
luckily, my 2-3 week rock bottom won't break me and i can get back on track.
so can you.

The Pregnant Exercise Checklist

So many women have said to me, "I had no idea there was maternity workout wear!"

In all honesty, I didn't either until I became pregnant.  It's one of those things you don't go looking for unless you need it, I suppose.  However, I've said it before and I'll say it again: maternity is expensive!  Seriously, puts a hurting on the wallet.  So, I thought I would come up with some items maternity and otherwise that would help a pregnant woman throughout pregnancy.  After all, why spend all that money if it really isn't necessary?

pregnancy exercise checklist by coachgaines featuring blue running shoes

1. Water Bottle: This is essential throughout pregnancy whether you are exercising or not.  You must drink tons of water.  I love this one because it keeps cold longer and has a convenient hook on top for carrying in and out of the gym.  
2. Dry-fit, loose fitting tops: Now, more than ever, is a great time to throw away the old tee-shirts and invest in some loose, dry-fit material.  You sweat so much more carrying around an extra 15-30 pounds and you need fabric that is going to allow you to breath.  Not to mention if they are loose-fitting, they might last your whole pregnancy.  I'm still wearing my favorite (non-maternity) Under Armour shirts at 6 months.
3. High Impact sports bra: If I'm being honest, you're going to want high impact even if you're just walking.  Also, don't be afraid to invest in a size bigger - after baby, you'll thank me.
4. Maternity running capris: I didn't believe these were necessary until I got this pair from For Two Fitness.  Trust me when I say, they are worth every single penny!  The band helps to support your belly so that it isn't a big ball of weight bouncing up and down as you run.  And I think I could wear them after by folding down the band like yoga pants.
5. Cushioned running socks: The extra support these socks provide my feet is heavenly after a day's work.  
6. Good shoes: Whether you are walking, running, or doing aerobics, make sure you have the right shoe.  Get fitted.  Try them on and wear them around the store.  Do not settle.  You should never be wearing worn out shoes to work out in, but especially not now that you are pregnant.  If need be, invest in a nice pair of insoles.  I love Dr. Scholl's new active series insoles.  

The most important thing to remember is to equip yourself with the necessary gear to keep yourself and baby safe.  Pregnancy is not a time to throw your routine out the window, but definitely adapt it, talk to your doctor, and protect your joints.

Running for 2

The first week of school really kicked my butt and depleted my energy.  I'm so glad that with the second week and some cooler weather I was able to get back into my regular routine.

Running was one of the things I was missing that week and, boy, could I tell.  I'm just a better person when I get out and run.  You too?

I'm so grateful that I've been physically able to maintain my workout and exercise regimen while pregnant.  It has helped with so many aspects of pregnancy from weight gain to sleep patterns to digestive issues.  Exercise was really important to me before baby and will continue to be very important to me up until Baby G arrives and after.  As soon as I found out I was pregnant, I started looking into workout gear that would enable me to exercise as far into my pregnancy as possible. 

I found For Two Fitness almost immediately due to their extremely cute tops for mommas.  I have to tell you that as soon as I received their product I said, "This is the nicest workout gear I've ever owned!"  I mean, I have Under Armour and Nike and all that, but this is such great quality made especially for expecting mommas.  

The running capris I received have a built in belly panel providing extra support while running.  They are breathable and comfortable.  Bonus: they are not see-through!  I have the hardest time finding workout capris that aren't see-through.  

The tank top is my favorite part.  I mean, just look at the sweet little feet on my belly.  Adorable.  This tank top is also very breathable, wicking, and comfortable while exercising.  I love the fact that I'm not constantly pulling it down while I run because it is meant to be worn with a belly.

One piece of advice I would give is definitely purchase the size you normally buy.  I debated between a small and medium because now that I'm pregnant, I'm wearing a medium size capri (in regular women's gear) instead of a small.  I decided to go with a small since the site recommended getting what you typically wear and I'm so glad I did.  I have plenty of room in the pants as well as the tank and they should last me the rest of my pregnancy!  

*I was compensated for this post, but all opinions are my own.*

Slippery Slope

When people ask me how I'm feeling, I just smile and say, "Great!"  It's true, I do feel great.  I'm 4.5 months pregnant and sometimes I forget that anything is different!  Then I move just right and remember there is a baby in my belly.

I know I'm lucky.  I'm enjoying a healthy pregnancy and I know that not everyone gets to have this experience.  I credit my healthy and active lifestyle prior to becoming pregnant for that.

Running, yoga, water aerobics, and daily walks are my routine.  Fact of the matter is, they always were.

People seem to be astounded that I'm doing all that still.  Some even question whether or not I should be...claiming I need to slow down, take care of baby, get rest while I can.  I understand their concern, but this was my life before getting pregnant...why would I use pregnancy as an excuse to stop now?

If anything, it should be an excuse to start taking better care of myself.  Taking care of yourself is more than just eating less ice cream and more veggies.  It includes exercise.  Obviously, if you weren't active before getting pregnant, you need to be careful how active you become during pregnancy because it is not the time to start a new regimen, but certainly don't take it as an excuse to put your feet up, eat whatever you want, and DVR everything.

One excuse is a slippery slope.  Once you make one, it becomes easy to make one per day.
Turn your excuses into reasons.

5 Things I did this week

Summer is quickly ending.  Sad face.
I go back to school in just 18 short days so I'm trying to do as much FUN stuff as possible
before I'm back to the alarm clocks, schedules, lesson plans, and after school meetings.

Here are 5 fun things I did this week!

1.  Working out.  I do it for stress relief, exercise, enjoyment, you name it.  Running is my cure for ______________.  In fact, even throughout this pregnancy, I'm continuing to run.  The month of July was a great one for me; between running, hiking, and walking the dogs I completed 36 miles.  This week I tried a new workout: water aerobics.  I have done water aerobics before, but each instructor is so different so I was really excited.  Not to mention being in the water when you are pregnant is absolutely amazing!  I also did my prenatal yoga classes on Saturday morning and Wednesday evening.

2.  Dined out.  I ate out several times this week with friends.  It is always so nice to catch up.  One evening I met up with my friend, Hannah, who is expecting her first baby in October.  It was so fun to sit and talk baby talk.  We shared first trimester stories and nursery ideas.  Another day, I met up with 2 friends that I always have fun with for lunch and then....

3.  Fro-Yo.  I make no apologies for all the junk I put on there.  It was my indulgence for the day.

4.  I started reading this book after purchasing it at a consignment sale and it is hilarious.  If you ever want to be a mom, already are a mom, or just enjoy reading really funny books, pick this up.  The author is one of Chelsea Handler's best friends and I loved all her books - every single one.  Not to mention, I could read the back of a cereal box at the pool and enjoy myself.

5.  Went on a fun date night with my man to an Italian restaurant and The Comedy Zone.  Comedians crack me up.  Seriously, there is no way I could come up with one funny joke about my life the way they do.  The lady we heard the other night was hilarious!  It was our second time going and we will definitely return.

What fun stuff did you do this week?

Hiking Essentials

While home I went on several hikes as an alternative to running and to see some of the beautiful sights that the Adirondack mountains have to offer.  Over the years and through trial and error, I learned what needs to be packed and needs to be left home on a hike while pregnant (or anytime).

1. Water.  This is most important.  Depending on the length of the hike, you will want to pack accordingly.  I would average about 1 bottle of water per hour just to keep hydrated.  Of course, hydrate before and after the hike as well.
2. Nutritious snacks: apples, nuts, trail mix, peanut butter.  The longer the hike, the more you need to pack.  The last thing you want to do is get low on energy or have your sugar drop mid-hike.
3. Bug spray.  Some people say not to use normal bug spray when you are pregnant, so I use Skin So Soft by Avon right now, but it is essential.  My first hike I was eaten alive by mosquitos and every minute we were hiking was miserable!  Spray, spray, and over spray before going and throughout the hike!
4. Cooling towel.  If you don't own one of these, we actually make them for the races and they work really well.  We just get them wet and freeze them over night in a zip-lock bag.  Soak it in cold water before going for the hike and keep it on your head or around your neck while you are out.  They help maintain a stable body temperature and are useful in wiping off sweat.
5. Sunscreen.  I know when hiking you spend the majority of your time under trees and in wooded areas, but if you're going to be outside, you should always have sunscreen especially on your face.  During pregnancy, some women burn much easier than normal so this is even more important during that time.  Don't forget to reapply because of sweat.
6. Extra socks.  If you're intending to hike for an extended distance or period of time, you may want to bring extra socks.  Once socks are wet, feet tend to blister so changing them at the peak might prevent that from happening.

Is there anything you find essential while hiking that I left out?

Solutions to Excuses

I recently read this great post on 25 reasons why people should run.  I agree with so many of them.
Some of my favorites:

• because you will build muscles you didn't know you had
• you will go farther than you ever thought possible
• because crossing the finish line for the first time will be a memory you will never forget
• because it's time your sports bra was actually used for sports
• because no other sport gives you bling at the end

I can think of a plethora of reasons why you should run.  And it's interesting to me how many people can come up with an equal amount of reasons why they shouldn't/can't run.  I've told you before, running isn't the only form of exercise I do.  I switch things up consistently, but just for the fun of it, I thought I would share some excuses reasons why people have told me they can't run and my solution to those excuses reasons.

• I just can't. (What about this seems legit even coming out of your mouth?)
• I tried once.  I just can't breath after the first few minutes so I have to stop. (Why don't you try slowing down as opposed to stopping?  Or traveling less distance?  How about training yourself to breath correctly and building your way up?)
• I'm just not built for that. (Have you ever been to a race?!  There are people of all sizes, colors, shapes, and weights running.  I used to think there was a "runner's body" - there isn't.)
• I don't like to sweat. (You know something, sweating isn't my favorite either, but it beats dying or having a gut any day so I'll take it.)
• I just don't enjoy it. (Your parents said this and you hated them for it.  Now you can hate me.  Nothing worth doing is going to come easy and not everything in life is going to be pleasurable.)
• I don't have time.  (This excuse holds no warrant with me.  I have SO many solutions to this one: 1. Make time. 2.  Wake up early in the morning.  3.  Go to bed an hour later at night.  4.  Give up a tv show.  5.  Run around the field while your child is at baseball practice/ballet/swimming.)
• I don't know how you do it.  I'm so tired; I just don't have the energy at the end of the day. (Want to know why I'm not tired and I have the energy?  Because I run!  It gives you the energy you need.  Try it!)

I could go on forever.  I will spare you.  Just remember, being a runner doesn't mean you win races or even compete in them.  It means, you hit the pavement a few times a week and you do it.  It's not about how fast your pace is, how long you go, how far you go, or how often...just do it.

Fitness Survey

I thought this was a fun link-up to participate in as health and fitness are a major component of my life.

*I'm pregnant so my answers are specialized for this aspect of my life*

1. What did you eat for breakfast?
2 bowls of Trader Joe's shredded wheat cereal with 2% milk

2. How much water do you drink a day?
Even prior to pregnancy, I would drink at least my 8 glasses of water a day.  Now I drink above and beyond those 8 glasses especially before and after a workout.

3. What is your current favorite workout?
I am loving prenatal yoga.  I had enjoyed yoga in the past, but never this much.  It's like every time I hit the mat, I'm communicating with my sweet babe.  And, as always, I'm a huge fan of running.

4. How many calories do you eat a day?
I usually count calories using MyFitnessPal, but since becoming pregnant, I have stopped.  I'm really just eating when I'm hungry and trying not to snack in between unless I truly want/need something.  I'm making very smart choices.

5. What are your favorite healthy snacks?
I am a huge healthy snacker.  I love hummus and pretzels, pita chips, edamame, fruit, celery with peanut butter, and sunflower seeds.  I don't snack on sunflower seeds too often because of the sodium, but they are still yummy!

6. What do you usually eat for lunch?
Before becoming pregnant, I snacked on salads with all sorts of different meats and toppings.  Since salads have become an aversion for me, I've been eating a lot of hummus, veggies, and peanut butter.  

7. What is your favorite body part to strength train?
Arms and legs.  I love weight training.  

8. What is your least favorite body part to strength train?
Abs - I guess I just don't see results quick enough??

9. What are your “bad” food cravings?
Ice cream - especially now that Burger King has 50 cent cones.  Also lemonade - it's high in sugar.  

10. Do you take vitamins or supplements?
I'm taking prenatal vitamins and Folic Acid.  I've never been one to take supplements.  I did use Gu in my last half marathon and saw a decrease in my time - not sure if that is a credit for the Gu or my training. 

11. How often do you eat out?
Typically, not often at all.  Maybe once a week.

12. Do you eat fast food?
Rarely, but when I do I love Chic-a-filet.

13. Who is your biggest supporter?
My husband.  He comes to all my races, tries new foods with me, and makes time for me to get out and run.  

14. Do you have a gym membership?
I don't have a membership, but my principal set up a gym for us at our school and I use that regularly.  I do have a membership to the yoga studio.

15. How many hours of sleep do you get a night?
At least 8.  Now leaning more toward 9-10.

16. Do you have a “cheat” day?
I don't give myself a particular "cheat" day, but I go by the 80/20 rule.

17. Do you drink alcohol?
Sometimes.  I try not to over-indulge.  (Obviously now not at all.)  I don't bounce back well from it and it's just not worth it to me.  I love a good glass of Lambrusco though.

18. Do you have a workout buddy?
Not really.  I love the peace and solace that comes from a good workout.

19. What is the best thing that has changed about your life since committing to a healthy lifestyle?
I have more energy and I sleep so much better at night.  I feel better about myself and just generally love life.

20. What was the last healthy thing you did?
The day before yesterday, I ran 3 miles and yesterday I walked a mile with my mother.

Something New

Since becoming pregnant I've been trying new workouts that will benefit me throughout pregnancy and labor.  I had done yoga before, but never really felt like I understood it or "got it" if that makes sense. I have learned so much.  The instructor stops to explain variations of the moves, benefits of the moves, and potential injuries if done incorrectly throughout pregnancy.  It is so informative.

I have to tell you, I may not be a pro, but I am now a self-proclaimed yogi.  I have been doing the moves that I've learned at home and I feel amazing!  The stretching and the strengthening that take place without even breaking a sweat is incredible.

My challenge for you: try something new that is physical.  

Go out and challenge yourself to a new addition in your fitness regimen.

Exercise during Pregnancy

**I am not a personal trainer, dietician, or in the medical field.  The information I am sharing is what works for me, my active lifestyle, and my doctor.  I've done lots of research and reading and I encourage you to do the same if you are expecting and want to stay active!**

If you aren't expecting or if you are and just haven't shared it with the world yet, let me warn you: once you share your exciting news, everyone has an opinion about what you should or shouldn't be doing.  Some of it is great and helpful while some of it is frustrating and discouraging.  And if you are pregnant and have shared it, you can nod your head in agreement because you know exactly what I'm talking about.  My advice: listen to your doctor and do what is best for YOU.

After talking to my doctor I learned several things about exercise throughout pregnancy...

1. If you were active before, you can stay active throughout (unless you get to a point where your pregnancy becomes a high-risk in which your doctor will tell you to stop).  My doctor pretty much told me I can continue running just as far as I was before and doing the activities I was doing.
2. Adjust your workout accordingly.  The doctor did say I can keep going like I was before, however he said that I need to slow my mile time.  Essentially, at no point in my workout should I be so winded that I can't carry on a conversation.
3. Drink water.  This is important all the time, but especially during pregnancy.  Drink, drink, drink.  You want to ensure that your baby is getting all the oxygen it needs especially since while working out your muscles require that oxygen.  Supplement by drinking even more than normal.
4. Only do what feels right and once something stops feeling right, stop doing it.  If at any point you feel light-headed, dizzy, or sick stop.  Wherever you are, whatever it is, stop.  This goes for walking through Target if that's what you're doing.  If it is really bad, call your doctor.  Or discuss it with them at your next appointment.  I'm currently taking prenatal yoga - my instructor constantly reminds me to do only what feels comfortable.  This is a time when we don't want to stretch too far or twist in a way that could detach the uterus.
5. Continue strength training.  I think when pregnant a lot of us focus on not gaining too much weight so cardio takes over our workouts, but it is just as important to continue strength training.  Delivery is one of the biggest workouts we will ever go through and the more upper strength we have, the easier delivery will be on us.

I will be sharing my fitness experiences throughout pregnancy with all of you.  I'm hoping to stay as active as possible throughout pregnancy.  Won't you join me?!

Pool Workouts

Summer is almost here!  

In the south that means warm temperatures and extremely humid air.  I always find it difficult to maintain my running schedule in the summer because of the weather so this year I've decided I'm going to utilize the pool at the country club to get some activity in. 

Target

The kickboard is going to be my best friend this summer.  I am not a fantastic swimmer and my upper body strength is weeeeaaaakkkk.  I'm going to attempt to swim as many laps as possible and then just hang onto my kickboard and get some good cardio out of kicking back and forth.  It's a great way to get cardio and kickboards are very inexpensive.

Pool Push-ups

What a great way to do some strength training with low impact!  The water helps stabilize you while still getting an upper body workout.

You may laugh when you read this, but last summer when I taught water aerobics we ended each class with The Wobble and the Cha Cha Slide.  Not only are those great workouts when dancing, but in the water they are even more difficult because of the resistance it creates.  

How will you adjust your workout this summer?

Fitness Friday Evolution

All good things must evolve.Fitness Fridays is one of them!
Kelly and I have decided that some changes are necessary so without further adieu:
Our new button!*Grab it and add it to your side bar or share it at the bottom of your Fitness Friday posts*

Fitness Friday will no longer be a weekly link-up.  It will be a once a month link-up on the first Friday of each month where we can recap the previous month's accomplishments and set goals for the upcoming month.
We are hoping this will encourage more participation!

Sweat Happens.

**You know those pills that are easier to swallow because they have sugar coating?

Yeah, this is me minus the sugar coating.**

Something that drives me insane, a pet peeve if you will, is when people complain about their circumstances and do nothing to change them.  I understand there are certain things in life that are unavoidable, unchangeable, or out of our control.  I'm not talking about those things.  I'm talking about the things that we do have control over that we choose not to do anything about.

For example: the weight I gained after getting married.  I gained almost 20 pounds!  I've heard that's normal; you get comfortable, eat more because you're feeding your hubby, blah blah.  However, I wasn't okay with it.  It took me a while to realize that I couldn't just sit around and gripe about it and wish it away...

Miracles don't happen, sweat happens.

It takes work and a lot of it to lose weight.  It doesn't happen over night.  There is no miracle pill or shake that you can drink to make it go away.  Fad diets don't stick and whining doesn't do anything.

Don't sit around making excuses.  Stop ordering the same food in the drive-thru.  Instead of going home and sitting on the couch watching tv, go for a walk.  Keep your fruit bowl out so its the first thing you reach to when wanting a snack.  Do something you "can't" do.  

People say to me all the time: "I don't know how you do it."  "I could never do that."

Yes, you can!  Those words might irritate me most.  Even more than someone complaining about being fat all the time and not doing anything about it.  You don't know how I do it?  Well, let me explain:

Some days it's hard.  Really hard.  Some days I don't want to put on my running shoes and some days it hurts.  Some days I need to run and its easy, but a lot of times its not.  Some days I run fast; other days I run really slow.  Sometimes I go far and some days a mile is all I can muster.  When I first started I couldn't run more than 1 mile and even that was hard.  When I first started eating healthy, I had headaches, cravings, and wanted to give up.  When I first started doing strength training and core I couldn't use more than three pound weights.  So, to you that can't do it, I say....yes, you can!  You maybe not be able to run a marathon right now, but you can run even a half mile.  You may not be able to do reps with 15 pound weights, but you can use lighter weights.  Stop saying you can't and start challenging yourself mentally and physically because you can.

In all reality, you can do it.  Or you can at least do something.  If you can't run (for real reasons) then bike or swim or take a cardio class.  If you can't live on fruits and veggies (for allergy reasons), then limit your sugar and dairy intake.  Even a small step is a step.  No more excuses.

Cha Cha Cha Chia!

In an effort to maintain health and wellness, I've done some research on chia seeds and flax.  I decided they were easy, affordable ways to incorporate more fiber and nutrition into my diet.  In case you aren't aware of the health benefits of chia seeds, they include:

• Helping with weight loss - they reduce food cravings
• Extend the substance of foods - adding chia seeds to a smoothie will make it last longer in your system so that you feel full longer and don't get hungry as quickly
• Hydration - the gel chia seeds form is a great way to hydrate your body (especially for athletes)
• Reduce blood pressure
• Omega-3 - fights heart disease
• Controls blood sugar (great for diabetic patients)
• Easier to digest than flax seeds (and easier to consume - no need to grind them)

Honestly, you can't taste chia seeds when adding them to yogurt or smoothies.  They give a little texture to the food and all the benefits are well worth it.  

I tried a new workout this week, too.  I have taken kickboxing before, but this was on a totally different level.  This class is in a building where boxers/fighters train.  The man that leads the class trains boxers, karate students, fighters, etc.  Not to mention he had an abundance of knowledge on exercise and strength training that he shared throughout the class.  I have to admit, I was super sore for 2 days after!  However, the class is well worth the 30 minute drive and $5 price tag.  I will definitely go again.

Here is how my week looked:

Monday: 2 mile walk with dogs, 3 miles run

Tuesday: 1 hour kickboxing class

Wednesday: Rest

Thursday: 2 mile walk with dogs

Friday: 2 mile walk with dogs, 3 miles run

I have a total of 34/52 miles in May so I've already accomplished Nikki's 30in30 and I'm going to keep going!  I love when you set a goal and then go above and beyond!

Link up your health and fitness goal from this week below!

<center><a href="http://sweettea-lemonade.blogspot.com"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5clXjzKX4gNA0chIPtWIZAPmL3lbsSYttLppenWLSTj_Px4heDbAxFiVA5vz0A_WsUrIenJREIcIwdNGQlbBJPshzSqaH0I0F1Od1XddSVGqMPrwjRp-6aH39o4Ppi9Qr9rij19eH1q0/s320/running3.jpg" /></a></center>
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Manual Mind Clearing

Just like our computers, iPads, and all other forms of electronic devices need clearing, so does our mind.  And, like those things, our mind doesn't do it automatically.  In fact, without manually clearing our minds, it can easily get crowded with negativity, clouded with depression, and consumed by dangerous "cookies" causing us to eventually...crumble.

By manually, I mean physically.  In order to clear our minds we must get outside, move, sweat, live.  Leave the monotony of work or the chores of dishes and laundry for a few hours each week to decompress and clear our minds.

It is very easy to get caught up in what should be done, what needs to be done, and what is actually necessary.  So often, our mental and physical health take the back burner to household duties, work responsibilities, or family demands.  I'm not saying these things aren't important, but they can't be completed properly if we aren't, first, taking care of ourselves.

Moving does so much for our physical fitness, but what we often don't realize is how much it does for our mental and emotional fitness as well.  Clearing our mind allows us to de-stress, gain perspective, and have quiet time with ourselves.  It is necessary.  Necessary in order for us to be patient, kind, loving, and connected.  It gives us the clarity to focus our attention on the things in life that truly matter.

You can sweat out anything: anger, frustration, excitement, anxiety, fear, depression, hurt, sadness.  There is nothing a good run or walk or sweaty gym session can't help.  You're not just burning calories!

What do you do to clear your mind?

Bows over Bros

If you follow me on Instagram (domesticatedwwoman), you see things like this at least once a week.  Sometimes I post pictures of my shoes on the road, rehydrating after a run, or my sweaty face after making a PR.  You're not going to see me apologize for any of it.

I've heard people complaining about the number of pictures posted or the "unnecessary" sharing of pictures.  And it always irritates me a little bit.  For one, no one is making you look at those pictures.  You are choosing to follow the person whose picture is on your screen.  If you don't like what they're sharing, don't follow!  For two, people share what they want or sometimes need to share.

I need to share pictures like this.  It keeps my goals in front of my face where I need to see them.  It motivates me to keep going.  It motivates others.  It holds me accountable.

I need motivation.  I need someone in my corner cheering for me.  I need to know that if I fail to run not only am I letting myself down, but I'm letting someone else down as well.  Maybe it's only one person, but that person is helping me to reach my goals.

Whatever happened to sisterhood, bows over bros, and loving support?  I can't really understand why seeing images like this would make someone upset unless their upset stems from jealousy.  If anything, when I see images like this on other people's feeds, I'm motivated to go do the same thing!

Recently a friend texted me saying, "I just wanted you to know I've started running because I see you posting about your 50 miles all the time."  That is why I post my pictures.

I love the community that social networking provides.  There are people I would have never met if not for Instagram or blogging and I'm so grateful to have them in my corner.  Kristine is a fantastic motivator and friend.  She is uplifting and positive and leads the lifestyle I lead.  I co-host Fitness Friday with Kelly and she always shares great recipe ideas.  Ashley is the sweetest, most supportive person ever.  She is constantly encouraging me on MyFitnessPal and Twitter.  Nikki and Manda are always encouraging me and inspiring me to push harder and stay on track.  Check them out and stick around if you're in need of some fitness motivation and inspiration!

I say let's stop with the jealousy, stop tearing each other apart

and start building one another up and working toward our goals together!

You with me?!

Here is what I accomplished this week for my May miles:
Saturday: 5k (PR = 28:20) = 3.1 miles
Sunday: 1 with dogs
Monday: off
Tuesday: 3 miles, 1 with dogs
Wednesday: 4 miles, 1 with dogs
Thursday: 2 miles with dogs

Total: 15 for a total of 19 miles so far!

Link up your fitness achievements/goals below!

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