Tag Archives: balance

Reality Check

10 Jul

Well, I’ve made it over halfway! I’ll be 22 weeks this weekend and am still doing my best to stay active and healthy throughout the pregnancy. I’ll admit sometimes my workouts are hit and miss. Days like yesterday, by the time I was done cleaning the house my back hurt so badly there was no way I was going to be able to workout. So I made a healthy dinner, stretched out and called it a day. Everyone has different goals for their pregnancy, just like everyone has different goals for their fitness. Right now my goal is all about balance. I admit, I’m not eating 100% clean or hitting 100% of my workouts but if there is a fitness silver lining, it’s that I’m learning to listen to my body.

On an exciting note…we are super excited to say that we are expecting a baby boy! Baby Vincent is still on track to make his appearance mid-November.

I know, most of you can’t relate to the pregnancy specific posts so I thought I’d highlight my top 3 lessons I’m learning during this pregnancy that translate into everyday fitness…

1. Listen to your body, sometimes rest is the best thing you can do to reach your goals. Just be careful not to use it as an excuse.

2. Stop competing with other people’s pictures. Being motivated by other people is one thing, but when you start getting down on yourself because you aren’t where they are, it’s counter-productive. I’ve been having a very hard time with this one. If you Google “Fit Pregnancy”, you find tons of pictures of mamas-to-be who still look toned and have amazing muscle mass. It’s hard for me to remember that 9 out of 10 times those women make a living out of staying in shape. Just keep perspective while looking a “Fitspiration” photos.

3. Decide what your goals are and what you’re willing to do to accomplish them. I could still look like one of those photos but it isn’t worth it to me or safe for the baby. I’m having a hard enough time keeping up with rotating 12 hour shifts (night shift is kicking my butt), keeping the house clean, and trying to see family and friends… I’m not willing to make the sacrifices I’d need to at this point. So my goals are to maintain a balance and stay generally fit while pregnant. I still get in 3-4  workouts each week, they just aren’t as intense.

I’m not saying that once baby comes my goals won’t change again, I still very much want to compete in the future. It’s just not where I am right now. What about you? How are your fitness goals coming?

Lunges for Legs

28 Jan

First of all, a little competition update. I’ve found a coach and we decided that for this season I do not have the muscle mass for the figure class but I’m not giving up! I will be competing in the bikini class on April 25. Which means I’m already at 12 weeks out! After my momentary freak out of realizing how close it is, I am now very excited!

leg day

That being said, slight shift in how I’m working out and today was leg day! I haven’t done this many lunges in months. I can’t add in weight on moving lunges yet– have to focus on keeping my core tight a bit longer and get my pain under control– but you can easily add weights to any of the lunge movements.

Warm-up:

10 Walk out push-ups

5 Walk out spidermans

Workout:

  • 2 x walking lunges, run back (lunge down the court one way, run back)
  • 2 x lateral squat walks
  • 2 x grapevines
  • 2 x backward lunges, backwards run back

Superset (3x):

  • 12 squat to ball toss
  • 12 straight leg deadlift with hammer curl

Superset (3x):

  • Walking Lunge to scale (I’ll try to get a video up soon)
  • Walking lunge to balance
  • 20 calf raises

Superset (3x):

  • 12 hamstring bridges
  • 20 core exercises (I alternated in three of my diff. physical therapy exercises, if you’re doing the workout just add in an ab exercise)

Off to a doctor appointment and physical therapy for the day. Hope you are having an awesome week!

November progress

12 Nov

I have not been in a gym in… let’s just say awhile. But that doesn’t mean I haven’t been working out. I have been doing T25 workouts and Yoga Meltdown and just trying to be active every day. It has taken some time but I’m learning that finding new workouts doesn’t mean I’ve “quit”. I’m just finding options that work better for where my life is right now. I can’t spend an hour and half in the gym 3-4 days a week and maintain my other priorities. I CAN however do 30-45 minute workouts 5 days a week and free up the other hour. I know this is something I’ve written about before but, it’s one of those things I have to keep reminding myself of. Changing your workouts to fit your lifestyle is not a failure, in fact, it’s the opposite. It’s finding a way around your obstacles.

Hopefully, really really hopefully, at some point this winter I won’t have to be going to physical therapy once a week which will free up a lot of my schedule and I’ll be able to get back into strength training. My long term goal is to strength train twice a week and stick with my 30 minute workouts the other 3 days. Don’t get me wrong, these workouts do a lot of body weight training which is great… it’s just not quite the same for us gym rats.

What changes have you had to make to maintain a healthy lifestyle with changing life priorities?

Scott Traczyk  Photography

Scott Traczyk Photography

Changing It Up

8 Oct

A friend of mine recently signed up to be a Beachbody coach and inspired me to try the T25 program. I’ve been wanting to find something that hubby and I can do together so it needed to be around 30 minutes– I will absolutely not getting up any earlier than 0400 to workout. Even if we don’t get in every workout together it’s a nice option so we don’t have to spend even less time together just to get workouts in. I did one workout yesterday but I’m holding off on judgement until I do a few more. Don’t worry though, I’m still planning on lifting twice a week. I want to find a happy balance and other workouts I enjoy now that my focus isn’t only working towards a fitness competition.

I also just ordered my second outfit from Fabletics. It definitely won’t be a monthly occurrence- they have good prices but not that good! This time I got capri pants and a top with a built in bra. I’m much happier with the sports bra this time around so I do think I just ordered the wrong size last time.

fableticsOnce again I am happy with the overall outfit. The top is great for lifting- not so much for yoga or inverted poses and the pants fit pretty well. Due to some personal insecurities (hey, we all have them) I don’t know if I’ll order capris again but for this outfit and with longer tops I’m liking them. I love the colors.

I always find new workout clothes super motivating so they’re a great fitness “reward” for myself. Do you find fun workout clothes motivating or just a necessary purchase?

**This post was not sponsored or endorsed by any company

Girls Trip!

1 Mar

I was home from OK just long enough to work, run my weekly errands, and get a couple workouts in. Now I’m heading to Arizona for a girls’ weekend with my best friend from high school. 4 days of hiking, spas, and pool time sounds like just what the doctor ordered!

I realized I hadn’t posted since I left for OK though so wanted to share my leg workout from yesterday…

3 sets:

  • 10 TRX lunges/leg
  • 12 straight leg deadlifts
  • 12 Squats (squat rack, heavy weight)

3 sets:

  • 12 step-ups/leg (I did a pyramid with these, increasing this difficulty each set)
  • 12 sumo squats

2 sets:

  • BOSU squats
  • 45 sec weighted wall sit

November Goals

1 Nov

It’s that time! Last post I made my big statement about getting back to lifting so I guess it’s fitting that specific goals would follow.

1. Get some flexibility back- I’ve been so focused on increasing stability (according to my physical therapist all my joints suck, no surprise) that I’ve been skipping stretching. Time to break that bad habit!

2. Add in strength workouts 3 times a week and increase total workouts. I’ve been good about doing body resistance or cardio or something at least 3 times a week so time to focus back in and add in that 4th day.

3. I have the “real life” goal of saving toward a summer trip so that’s starting this month too since hubby will actually be home more than away this month and we can get into a bit of a routine 🙂

4. I normally have to really focus on my diet but I have been getting better about finding a clean balance between chicken and brown rice and a real life, healthy, family friendly diet so the 4th goal is to just keep improving there.

What about you? Any goals to start out the new month as we head into winter?

Image

New Job, New House, New Goal

17 Jul

Let me preface this by saying this will be more about life than about fitness and it’s going to be pretty short.

I’ve officially started my new job in the ER here and I’ve been traveling a lot on weekends/days off to see hubby (thank goodness he’ll be home from this in Aug!). We also have put an offer in on a house and I’m back in physical therapy twice a week… so my workouts have been limited. But I have started going into physical therapy earlier so I can sneak some cardio in before PT- I have to warm up on the bike anyway. And now that I have some idea of my schedule I can figure out which days I can work out, my ankle can’t handle a 12 hour+ shift and a workout so, for now, I’m limited to 4 workouts/week IF I workout every off day.

SO that’s my goal for August. Work out (at least 20 min) 4 times a week. I’m going to have to get hubby on board so even on my weekends with him we make sure to get to the gym, but he’s (thankfully) always been pretty supportive of that. Time to make a new routine… again 😉

Travel, Travel, Travel, Fit?

26 Jun

Do you ever just look at your calendar and get a bit overwhelmed? I was trying to plan out my next couple weeks (before starting work) and realized it’s all already planned. I don’t have a single day where I don’t have something going on and I’ll be spending more time away from my apartment than at it… including driving ten hours home the day before I start work. I know once I start work and settle into a routine I’m going to miss being able to travel so much but right now, I’m looking forward to my 4 days at my apartment.

I think sometimes that’s why fitness becomes so important, it’s something that can be a constant with all the other craziness. Sure a new workout and diet fad is always around the corner but the solid principles remain the same.

In these busy times dinner sometimes becomes about whatever I can make quickly/easily. Something that has always been a staple growing up is so easy and Dad and I made it the other night…

You need:

…that’s it. Marinade the chicken and then grill it. So good yet so easy! Of course if you have time on a day off you could make the Italian dressing at home and just keep it on hand, but that is an adventure I haven’t tried yet. Serve with veggies (I like it with broccoli or asparagus) and you could top with an Italian salsa as pictured.

**not my pic.

Finally, as promised, here’s the modified leg workout from yesterday.

I didn’t use any weights other than for the deadlifts but I did use resistance bands.

2 sets of:

1 min balance drills (30 sec standing on one foot, 30 on the other)

3 Sets of:

2 sets of 20 seated kick outs/quad extensions (Normally I put an ankle weight on to add some resistance but since those are back home, I used a resistance band)

Shrimp Pasta and shoulders

4 Mar

Life is staying hectic as usual. Seems like there’s always something to distract me if I want it (and even when I don’t) but today I had a great shoulder workout with Lisa from Train Hard, StayFit, got the whole house cleaned, and I have some new recipes to share 🙂

Last week I made a crock-pot curry chicken. I’ve become obsessed with crock-pot recipes since starting to volunteer more and still working out with some clients of my own. This one I followed pretty closely so I’m just going to give you all the link… the only thing I will say is that I used more red pepper flakes to add some spice and I didn’t use any cornstarch. Clean Eating Crock-pot Curry Chicken.

Tonight I made a delicious (yes, I’m bragging) variation of Jillian Michael’s Pasta. I’m not usually one to go for seconds on pasta but tonight both hubby and I had a small second helping. I had to use a lot of self control to save the rest for lunches tomorrow.

You’ll need:

  • Quinoa (or whole wheat) pasta… I used elbow pasta
  • 1/2C nonfat plain yogurt (or buy a 6 oz. individual cup)
  • 1/4C grated Parmesan cheese
  • 2-3 squash sliced thin (or just diced) **the original recipe calls for zucchini
  • 1.5 tsp lemon zest
  • 1/2 tsp salt
  • 1 tsp pepper (plus more to taste)
  • 2 tsp basil
  • 2 garlic cloves minced or thinly sliced
  • 1/2 pint cherry tomatoes, halved
  • salad shrimp
  • olive oil
  1. Combine yogurt, Parmesan cheese, lemon zest, salt and pepper in a large mixing bowl and set aside
  2. Heat olive oil over med-high heat and add the squash. Cook until squash is tender then add in garlic and basil. Cook another 5-10 min and then add shrimp and tomatoes, cook approx 2-5 min longer
  3. Once veggies and shrimp are done, mix in with yogurt sauce
  4. Boil pasta according to directions
  5. Add pasta to sauce and toss to evenly coat
  6. Top with extra basil and pepper to taste (would also be good with some Italian seasoning)

yogurt pasta sauce

My ankle’s been really bothering me lately (I tweaked it a few days ago) so I cancelled a photo shoot I was supposed to have this coming weekend. Bummed I can’t do the shoot but at the same time I’ve realized I like being able to cook lots of variety and not just get stuck in the strict diet you have to follow to really “cut”. Plus I finally mentioned to hubby that it was really bothering me to be missing workouts but I felt guilty choosing gym time over “us time”… he made me feel less guilty about taking an hour after work or on the weekends to go get a quick workout in so, hopefully that will translate into my getting back to my 4-5 days/week routine 🙂 So, all in all, I think I’m on the right track to that whole balance thing. Getting onto the right track, this seemed appropriate:

choose

Who knew balance was so hard…

23 Feb

After being back in the US I was home for about 2 days and then we left again to go see mainland Japan for 4 days. So basically it’s been a very busy 3 weeks. I was good about working out while I was in the US, my parents have dumbbell weights and an elliptical at their house so it was easy to at least do SOMETHING most days. But our 4 day vacation was just that, a vacation. I ate lots of rice (I love sushi rolls) and drank wine and didn’t work out. Which is fine except it was followed by a crazy 3 days here of PALS certification, work, and having friends over.

Here are some fun pictures from the trip to mainland. We spent 2 days in Tokyo and then 2 days up in the mountains. This is Tsukiji Fish Market and bamboo trees (which I don’t remember ever seeing before now) in the Imperial Gardens:

Tsukiji fish market tokyo imperial gardens

Moving on, I just finished a delicious Saturday morning breakfast (egg whites and whole grain french toast) and am getting ready to go hit the gym. It’s one of those days where I just feel like I need to do a lot of cardio and go from there. Taking a week off didn’t used to bother me but “off days” seem to be happening more and more so my 5 days/week workouts are closer to 3… it’s gotta stop. In my aim to find a happy balance this year I’ve realized I can do more carbs/ease up on my diet a bit for the sake of cooking for two as long as I’m working out 5 days a week but easing up on both my diet and workouts just doesn’t make me feel good about myself. I guess it’s just going to be more of a process to balance out mine and hubby’s food preferences and spending time between work, gym, and home.

While I definitely haven’t been completely following the LiveFit program, I am going to do the back and cardio workout for today. I’m halfway through the program and I still think that, especially for beginners, it’s is a very solid choice. I just haven’t been dedicated enough to really post progress pics etc for it. My goal now that it’s in phase 2 with cardio etc is to kind of consider it a fresh start and follow more closely for the next 6 weeks.

For more info, check out the program on BodyBuilding.com: Jamie Eason LiveFit

And speaking of progress pictures… here we go. I’m very excited to see what adding cardio back in is going to do but here’s February:

Feb Progress photo-4 (3)

Sorry about the lighting in the second one, I was going to darken it but my computer photo program isn’t playing nice again for some reason and won’t let me save anything I edit.