Finally, some awesome workouts!

My energy level has been down so my workouts have been pretty puny, he better than nothing! :) This week has been a great week of workouts! My strength and energy level has been up, I have been able to lift a but heavier weights than I have been, my runs have been pretty decent and I have just felt great! I love the endorphins that I get from exercise!

Staying fit while pregnant

Pregnancy is not an excuse to stop exercising. In fact, if you have a normal, healthy pregnancy and the doctor OKs exercise for you, it can be one of the best things that you can do for yourself. Do not use pregnancy as an excuse to sit on the couch and eat chips and cookies all day long. Exercise will help reduce fatigue, swelling, helps you sleep, helps with self image, helps prepare you for labor, and helps you to get your old body back faster after the delivery of the baby. Strength training and cardio are both important while pregnant but remember always check with your doctor first. Let him or her know what type of exercise that you plan to do and make sure he/she is OK with you doing it.

I am continuing to run some but have mainly switched to the elliptical and spinning now. Running is just too much on this little bladder! LOL My goal is 5 days of cardio a week for 30-45 min but lately here during the holidays I have been lucky to have gotten 3 days in and that is about to kill me! I am so ready for my normal routine to kick back in so I can get back on my regular schedule. I am also still lifting weights 4-5 times a week. I decreased my weight on some exercises. I do upper body one day, lower the next and the only exercises that I am avoiding right now are exercises that require me to lie flat on my back. For core strength I do planks, side planks, and standing abs.

Exercise makes me feel 100% better. I know it will help me get back in shape faster after the baby, it helps with self images issues that I have during pregnancy and issues that I think all women have during their pregnancies.

Soon to be fitmamaof4!!!

I am excited to announce that we are expecting baby #4, EDD June 6, 2011. So far, the main trouble that I have had is with energy. I have had to scale my workouts down big time but I will not use pregnancy as an excuse not to exercise. I can pretty much do everything that I did before pregnancy on a scaled down version. I do struggle with having to take it down a level. I feel so whimpy. I am used to all out, hard core workouts so having to do a modified version of that is tough for me, but I will make it! :) Exercising during pregnancy makes me feel so much better. I am excited to be able to blog about my experience with exercise and pregnancy!

Day 4-Vibram Five Fingers

Yesterday I liked my Vibrams again! :) I am alternating between the Vibrams and Nikes Barefoot running called Nike Free Run (love these too). I ran with no pain in the calves and today they feel a little sore but nothing like they were. Plyometrics in the shoes are awesome! You are so light on the feet. I plan to increase my mileage in the Vibrams after the USMC Mud run. Right now with that race coming up I cannot afford to cut my distance down.

2 thumbs up today

Fivefingers- Day 3 run

Today I was not enjoying my fivefingers. Calves killed me today when I ran. Everything that I have read says this is normal when you first start out. It was extremely hard to run. With the mud run coming up I cannot afford to decondition while trying to get adjusted sooooo I am going to use them only once a week so I can go back to my normal running mileage. Going to order the Nike Frees to train in for now. Still plan to wear the fivefingers to the gym and one short run a week until after Sept 25

Day 3- Vibram Fivefingers

Oh boy, calves are screaming! Could barely walk this morning!! Did some stretches and walking around, was good to go. I had planned to wait a few weeks to time my mile BUT curiosity got the best of me so I did this morning! I ran the fastest timed mile that I have ever run- 7 minutes, 17 seconds! Shaved 13 seconds off my time! I have been trying for months to break a 7 1/2 min mile!!! I was so excited that I wanted to cry! I am only 17 seconds from my goal now!

Still loving them in the gym too to do weights, I feel very stable and grounded. They were also great for plyometrics. Felt good in my jump squats.

Still giving two thumbs up! Ready for my calves to get used to them! They are getting a serious workout from them!

Vibram Fivefinger shoes- Day 2

Oh my gosh. Got out of bed this morning and my calves were so tight and sore!! Holy smokes. Can definitely tell that the calves do not work much in the traditional running shoe. After a few stretches and walking around they are loosening up and feel fine. My feet feel fine, I expected them to be tight or sore but they feel normal this morning. I meant to add that yesterday I also lifted weights in them. They were great for that! I felt more grounded and stable and noticed that my balance was much better. Today is a running rest day for me, I will spin but tomorrow is is hopefully 3 miles in the Vibrams.

Vibram Fivefinger shoes

I have been doing a lot of research on the benefits of barefoot running. My father in law and brother in law bought a pair of Vibram Five finger shoes and I have seen several people running in them. Some friends from up North said they are HUGE there, as well as on the west coast. My husband got a pair and likes his so after several weeks of researching I decided to buy a pair of Fivefinger Bikilas.

Today is my first day wearing them. You are advised to start slowly transitioning in them to get your feet used to the shoes before you jump right in with your regular mileage. I decided to run an easy 2 miles today. By the way, the shoes do not feel as weird as they look, they are very comfortable. The first thing I noticed when I took off is that I am a definite heel striker and I take long strides. The shoes will force you to move your stride into a mid sole to toe run with shorter, quicker steps. I have read that people who run and strike on the heels have higher lower body injuries and I have also read that you should not try to change your natural running pattern. Is heel striking my natural running pattern OR is it a learned pattern created by wearing supportive, high cushioned shoes?? I don't know. WHat I do know is when I take off my running shoes and go barefoot my natural instinct is to run on the toes to protect the heels. Anyway, second thing I noticed, I do not work my calf muscles very well in running shoes, you could feel them burning like they do when I do calf raises, of course I love this because anything to help develop my calves is good for me! I love the sweeping diamond look in a calf. I also noticed the muscles in my foot that never get to work out. It did not hurt at all to run, there is a sole on the shoe, just no cushion. I also felt very light and felt quicker on my feet. I ran 2 miles in 16 minutes. My fastest mile is 7 1/2 minutes. Of course I can not keep that pace when I run longer than a mile, I naturaly begin to slow. I am going to give myself 2-3 weeks of transition in the shoes and then time my mile. I will be interested to see if it increases my time any, I am wanting to break a 7 min mile so bad! I will keep you posted on my journey in the fivefingers! Today I give them a 2 thumbs up

Vacation and exercise

I am getting ready to head out to the beach today. The beach is one of my favorite places on earth. I cannot wait to be able to run on the beach, there is nothing more peaceful than running alongside of the ocean. Being on vacation is not a reason to skimp on your workouts. Here are a few things you can do on vacation:

1. Take an early morning jog or hike

2. pack resistance bands for your strength training. These are small and light and will fit right in your suitcase and you can do many strength exercises with them. You can also do push-ups, squats, dips, and lunges in your hotel room

3. Sign up for any outdoor activity that may be offered

4. Look for a hotel that has a gym and get up first thing in the morning and do your workout

5. Pack a jump rope. You can do an awesome cardio workout with the jump rope. It is a very portable piece of cardi0 equipment

There are lots of things you can do to stay active while vacationing. Be careful not to overeat on your trip and get moving!

Have a safe and fun vacation!

Kick diets to the curb!

Ok I am probably going to go off on a rampage here, but here we go. Why do people go on diet after diet?? Obviously if you have been on several diets in your lifetime the DON"T WORK! Every time I see or hear someone say, "I am going on the low carb diet" or "Juice Diet" or "I am cutting out all fat", etc I want to scream!!! Sure you may lose weight in the beginning but You will NOT keep it off. WHY? Because you have't changed anything about your lifestyle. You have not changed your habits. You are seeking a quick fix. When you start one of these diets ask yourself, "can I eat like this forever?" I seriously doubt it. Your body needs carbs- complex carbs such as brown rice, whole grains, etc. These are your energy sources, cut them out and you will be tired and sluggish and quite frankly not a pleasant person to be around because you will be cranky!! Low fat.....you have to learn what are good fats and bad fats. Again your body NEEDS a certain amount of fat everyday. Good fats come from sources such as nuts, lean meats. Stay away from saturated and trans fats. Fat free foods are often replaced with sugars. And speaking of sugars. This is where your enemy lies. Sugar is more dangerous to you than fats. You want to avoid added and high sugars as much as you can. If it has more than 9g of sugar ,don't eat it.

If you want to lose weight and keep it off, avoid processed, prepackaged convenient foods. Eat 4-5 small meals a day to keep the metabolism fired up. Kick sugar to the curb. Eat high fiber, whole grains to help keep you full. Have a protein with your carbs. Fill up on fresh fruits and veggies, lean meats such as chicken and fish. Drink lots of water, avoid sodas. EXERCISE- cardio 5-6 days a week for 45 minutes, at least 3 days a week of strength training. Add intervals to your workouts- speed up, slow down.

Don't get bogged down in the newest "diet" craze. Learn to change your habits and your lifestyle for weight loss that will last forever.

Check out Tosca Reno's The Eat Clean Diet. This is not a "diet". It is how you should eat. It pushed 4-5 meals a day, fresh natural foods. Follow a clean eating lifestyle and the weight will fall off.

Beach Body Ready!

The weather is getting warmer, the days are longer, and summer is around the corner. With summer comes shorts, sleeveless shirts, sundresses, and the often dreaded swimsuit. No need to dread the swimsuit this year. Follow these 5 tips and you will be on your way to a beach body.

1. Drink more water. Water is a natural appetite suppressant and also aids in the body’s metabolism of stored fat.. Without proper hydration the kidneys cannot function as they should and they have to put some of their load on the liver. The liver having this extra workload will metabolize less fat and store it. Often times we mistake dehydration for hunger. If we reach for a glass of water before we reach for a snack we can sometimes curb that craving. The average person should drink 8, 8oz glasses of water a day. More if you are working out. Drinking cold water can actually help boost your metabolism.

2. Kick processed food to the curb. Eat foods as much as possible in their natural state. Avoid frozen meals, white, starchy foods, fried foods, foods high in sodium and salt, chips, excess cheese, fatty salad dressings, and calorie-rich, nutrient deficient foods. Try eating more lean meats such as chicken and fish, whole grains, fresh produce, nuts such as walnuts and almonds, and fiber rich foods. Never skip breakfast! Breakfast is the most important meal of the day. Try old fashioned oatmeal with flaxseed and a banana, scrambled egg whites with while grain toast, or plan greek yogurt with natural granola and slice strawberries. Eating 5-6 small meals a day with help fire up your metabolism and help from overeating at meals. Have healthy snacks readily available so you don’t reach for the vending machine food when the 3:00 slump hits. Remember nutrition plays a very important role, exercise cannot make up for a poor diet.

3. Limit white sugar intake. Read your nutritional labels. If it has 9 grams or more of sugar, don’t eat it. Look out for ingredients such as high fructose corn syrup. Trade sodas, even diet sodas for water. Avoid or limit alcohol intake.

4. Get moving! Cardio exercises will torch the calories. Choose an activity that you enjoy such as running, walking, biking, swimming, jumping rope and do it 5-6 days a week for at least 45 minutes- 1 hour. Try changing it up and doing different cardio workouts throughout the week to avoid a plateau. Give interval training a try. Interval training has proven to be a great way to burn lots of calories fast. Walk for 2 min, jog for 1 min, run as fast as you can for 1 min, recover for 2, repeat throughout your workout. Try joining an exercise class for extra motivation and support.

5. Don’t skimp on the weights. While cardio will burn the calories, it is weight training that will help you keep it off. Adding muscle to your body will help speed up your resting metabolism as well as give you that nice, toned body. Plan to work the major muscle groups (quads, hamstrings, gluteus, calves, chest, back, biceps, tricep, and abs) a minimum of 2 days a week. Allow each muscle group a recovery of 24-48 hours before working them again. If you unsure of what type of exercises to do think about hiring a personal trainer to get you started on a program designed especially for you.

Boot Camp will not make up for a poor diet!

I often get the question, "How come I am not losing weight? I come to boot camp every week but I just don't see the numbers moving on the scale." The first thought that pops in my head is "What are you eating?" SO many people think that as long as you workout you can eat whatever you want. I used to think like that as well. I mean I work out 5 days a week and I teach 5-7 classes a week if I want those cheese fries I can eat them, right?? That way of thought couldn't be more wrong!! About 80% of your physique comes from what you eat. Foods high in sugar, calories, fat, processed, etc are not only bad for our body but they wreck havoc on the waistline as well. If you want to see good results from your workout program you MUST change the way you eat. Here are a few suggestions....GET RID OF THE SUGAR! I think this is the toughest one. Sugar is hidden everywhere, the sugar found in fruit is fine. Stop eating processed crap! And that is what it is- crap! Eat food in it's natural state as much as possible. Avoid white starchy foods and choose whole grains instead, eat 5-7 servings of fruits and veggies. Get your protein from lean meat sources such as chicken, fish, or turkey or beans or nuts. Learn what kind of fats are healthy. NOT ALL FATS ARE BAD! Your body needs fat, diets that are extra low fat are not good, you just need to learn what the good fats are. Avoid trans fats. Nuts such as almonds, peanuts, walnuts, and fish such as salmon are excellent sources of good fats and ricj in Omega 3 fatty acids. I highly recommend the book The Eat-Clean diet. It will change your life! Make this year the year to make those healthy changes. It is a lifestyle change. Fad diets do not work. Give healthy clean eating a try for 2 weeks. I can almost guarantee that if you try to go back to your old way of eating you are going to feel terrible. Your body feels so much better when you give it the nutrients it was designed for.