crushing it with christy

I like to workout

Running Form and Preventing Injury

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I got new shoes today!!! Seriously feels SO much better to run. I ran a quick 2 miles to break them in and I felt like I was running on clouds. Hehe….I ran an 8:00-8:30 pace and felt amazing. It had me thinking more and more about how important good shoes and good form are to prevent injuries.

Since I’m back at running again 3-5 times a week I’ve been really focusing on my form. I want to avoid any injury as I’m diving into marathon training (marathon this December!) Fingers crossed that j don’t come across any injuries! Here are a few quick tips and reminders that I have been going over in my head as I run:

  1. Maintain a short, quick stride. Do not try to lengthen your stride; avoid reaching forward with your foot, which can lead to overstriding and will set you up for injury.
  2. Keep your knee in line. Make sure your foot strikes under your knee, not in front of it. It doesn’t matter whether the heel or forefoot hits the ground first, as long as your foot is not in front of your knee. This is especially important when running downhill.
  3. Push up and off. Focus on pushing up and off the ground behind you. I like to imagine the ground is lava. 🙂
  4. Watch your elbows. Keep your elbows bent at 90 degrees or less.
  5. Relax your hands. Keep hands loose and below your chest. Make sure your hands don’t cross your midline and your hands don’t punch forward, both of which can throw off your gait. Also, I’ve been running with my iphone so I try to switch hands halfway though the workout. Same thing if you are carrying a water bottle, dog leash, etc.
  6. Work your core. When starting a running program, it is also a great time to start working on your core strength, particularly your glutes and abdominal muscles.  A strong core makes it easier to stay upright—even when you’re tired—and avoid leaning too far forward from your hip, which can lead to injury. I am trying to do core workouts everyday no matter if I am running, swimming, weight lifting, etc.  Core is sooooo important. Especially post-pregnancy! See here for good core exercises postpartum.

HILL RUNNING. Here are some tips for hill running. My marathon will be fairly flat, but there are a few rolling hills. I also like to hill train because running up hills makes you faster!

GOING UP

  • Keep your head and chest up
  • Look straight ahead
  • Visualize the road rising to meet you
  • Keep your shoulders back
  • Push up and off the hill, springing from your toes
  • Don’t bend at the waist and hunch over
  • Keep your hands and fists loose

GOING DOWN

  • Keep your torso upright
  • Look straight ahead
  • Visualize “controlled falling”
  • Keep your nose over your toes
  • Step softly; don’t let your feet slap the pavement

There are also other things to remember to help prevent injury.

  1. Gradually increase your mileage and speed. I’ve made a marathon training plan that gradually increases my mileage and I will also start doing speed training soon.
  2. Rest! This has always been hard for me, but give yourself plenty of recovery time between runs–especially your long runs.
  3. Shoes. Invest in a good pair of shoes. Go to a running shoe store where they can help you find the perfect shoe for your foot, running goals, and running form. My shoe might be perfect for me, but doesn’t mean it’ll be perfect for you! Every foot is different. 🙂
  4. Stretch and foam roll. I never do this enough. Stretching and foam rolling is always an after thought. It is SO important to do this after every run to help loosen up your muscles. So many of my injuries have occurred because I haven’t been stretching and foam rolling enough. My goal is to spend at least 30 minutes a day foam rolling. I’ll keep you posted how that goes! 🙂

California and Marathon Training!

Writing this on my phone while I nurge Oliver, so again, please excuse any typos. 😜 I spent a long weekend in California at my parents house while Mike went to a work thing in Orlando. It was such a fun surprise to go to California so my parents could see Oliver again and my brother and his family could finally meet him!

I was sad to be apart from Mike and also super nervous about flying with Oliver alone. Luckily Ollie was  complete angel on the flight! He fell asleep as soon as we boarded, woke up right before we started to descend, I fed him, and he poooed right before we landed. Couldn’t have asked for a better experience!image

 

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My mom picked us up and we hung out and then had Thai food with my dad. Soooo good!

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On Friday my brother and his family came over and we went to Big Basin to hike around the redwoods! It was so pretty! I only wish that I didn’t get eaten by mosquitos and didn’t almost puke on the windy roads to get there and go back! 😷

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Saturday was day 1 of marathon training! What better place than to run on my favorite trail! I have run loooooots of miles on this trail right next to my parents house. I ran 4 miles and it felt great! I definitely feel SO slow and am lacking the endurance I once had, but I’m super excited to get back to where I used to be. This is a fun challenge! 😉

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Back to work! Bye bye maternity leave…

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So it’s been 2 weeks since I returned back to work! I tell ya, it’s been the longest 2 weeks of my life because it feels like I’ve been back at work for at least a month now! 😜 I’m mentally, physically, and mostly emotionally exhausted! It’s getting better so that’s good, but that first week was ROUGH. Lots of crying…and more crying…and then crying some more. It’s been hard to leave Oliver and get used to this new schedule. On my maternity leave I let Oliver dictate my schedule for the most part, but now I need to be up and out the door by a certain time. Bedtimes become more important!

Anyway, like I said, it is getting better. It’s still hard, but I’ve realized some things that have helped me mentally, physically, and emotionally.

  1. Get enough sleep. Days where I was more sleep deprived, I was more prone to cry, be grumpy, and just generally be sad about everything! Mike has been a HUGE help and letting me go to bed if Ollie is still up. He is also always willing to take care of Ollie after I nurse him if he wakes up early or in the middle of the night. Definitely ask for help and take it when offered! Sometimes I feel like I don’t need help and I can just do it. Don’t do that. 😉
  2. Open up. Talk about your feelings to someone. Your significant other, best friend, mom, etc. This is hard for me because I tend to hold feelings inside in an effort to be strong. However, I’ve found that doing that doesn’t always  produce the best results. Opening up, being vulnerable, and recognizing your feelings is the best way! Even though it made me cry (a lot), I always felt better afterwards. And I think Mike appreciates the opportunity to help and support me. 😉
  3. Don’t stress. Being on a schedule was hard that first week. Like I said, Oliver usually dictated our schedule. I woke up when he woke up, slept when he slept. I’ve pretty much gotten into work later than I anticipated everyday for 2 weeks. And guess what, it’s OKAY! I still have a job, I’m getting my work done, my awesome boss understands. There’s no reason to stress about it if it’s not that big of a deal. (I know, easier said than done.
  4. Eat well. Plan, plan, plan! Eating healthy will improve your mood and help boost your energy. It seriously makes a difference. Don’t give in to eating sugary snacks when you are tired because you’ll crash later. Fruits, veggies, water, protein and carbs are essential. 👌🏻imageimageimageimageimage
  5. Workout. This will also help boost your energy and mood. “Working out gives you endorphins and endorphins make you happy and happy people don’t kill their husbands!” I think that’s how that quote goes, but the point is clear, endorphins are awesome and you need them ESPECIALLY when you are so sad about leaving your baby to go back to work. 😉 This is also a time where I can focus on me, think about things, and work on my post baby fitness goals because let’s be honest, my body is not what it used to be pre-pregnancy and I’m excited to back to it and reach new goals. It’s pretty exciting!

Okay, with all that being said, workouts are tricky and I’m still trying to figure out how to fit them into this new schedule.

A few weeks ago I went to the gym for the first time! It felt so great to be there. I did 30 minutes on the stairclimber and 3 miles on the treadmill. I was proud that I ran more than walked. I did a pyramid workout:

1 minute run, 1 minute walk

2 minute run, 1 minute walk

3 minute run, 1 minute walk

4 minute run, 1 minute walk

5 minute run, 1 minute walk

4 minute run, 1 minute walk

3 minute run, 1 minute walk

2 minute run, 1 minute walk

1 minute run, 1 minute walk

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Since my time is limited at the gym (long gone are the days when I can spend 2-3 hours and the gym every night), I try to make my workouts as efficient as possible. Active recoveries, high intensity workouts, and exercises that workout as many muscles at once! 😉 Follow my Instagram @crushingitwithchristy to see these workouts. Hopefully they can help and inspire you in some way!

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I’ve also been trying to get in workouts at home whenever I can. We have some free weights and TRX bands that have been great to ease back into strength training.

Otger exciting news is that I fit into some pre-pregnancy shorts this week! YAY!!! 🎉🎉🎉 Very exciting because it has been hard to find clothes to weat lately! 😜

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So, i start marathon training this week! Super excited and ready for this challenge. More to come! 😊😊😊

Disneyland With an Infant

This doesn’t really have anything to do with fitness per se, but I wanted to post all my Disneyland pictures and give some tips for taking a baby there anyway! 😉

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I was pretty nervous about bringing Oliver to Disneyland. Being a new mom I feel pretty antsy brining Oliver places, especially for long periods of time. What if he blows out his diaper? Or is super fussy and cannot be consoled? How will I feed him in public? How will he do in the car for so long?

We took 2 days to drive there which was nice to do since we have to stop to feed and change Oliver and give him a break from his carseat every few hours. We would stop at a gas station and leave the car on with the A/C on since it was super hot, and I would just nurse him in the car. Sometimes I even changed him in the car, but our car is pretty small so it isn’t the most convenient. We drove from our home to Primm, NV and stayed at the glorious Whiskey Pete’s. It’s pretty fancy. Just kidding. Mike said it’s the most ghetto. We met my brother and his family there and caravanned to Disneyland the next morning. We had to stop in Baker and go to the alien jerky store.

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We finally arrived at our hotel, checked in and headed to our first day at Disneyland! So much excitement!

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I am no expert, but these are things that I found useful for my trip with Oliver!

Tip #1: Use the Baby CentersDisneyland and California Adventure both have Baby Centers which are AMAZING. They have private nursing stations–DCA has individual ones with curtains separating you from the other moms and Disneyland is a curtain-offed area with comfy chairs all facing the same direction. They have super nice and clean changing tables. They also have a tiny toilet for those potty training and high chairs where you can feed your baby solids. I also appreciated that you can buy materials if you forget or run out. We ended up having to buy 2 extra diapers one day because I didn’t pack enough. WAY better than walking all the way back to our hotel to get some!

The baby center at Disneyland is at the end of main street next to the first aid station. The one at DCA is located right next to the Ghirardelli ice cream shop and across from the Bakery Tour. Super great because you can pick up bread and chocolate before and after visiting the baby center! 🙂
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Tip #2: Bring a nursing cover. Sometimes the baby centers are kind of out of the way and you don’t want to walk all the way to one if you are across the park. I brought my cover and fed him anywhere I was which worked just fine, although after 4 days by back was killing me!

Tip #3: Bring a changing pad. My diaper backpack has one and I used it the whole trip. If we weren’t close to a baby center or bathroom and I would just use the pad on a bench or table. I also used this at the hotel and in bathrooms bc those changing tables are yucky!

Tip #4: Bring helpers! We went with my brother his wife and 2 children who are both under 6 years. It was great because some of us could go on a ride while they watch the babies, and then we would switch. The Rider Switch will allow up to three people to go through the fast pass lane. Each ride is different but just ask the person at front that you need a Rider Switch pass and they can tell you what to do. Some rides require you to show the baby in order to get one.

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Tip #5: Fast passes. We rarely go on rides without a fast pass. Half of our group would get fast passes for one ride and the other half for another ride. You can get a rider switch at the beginning of fast pass lines too. Not every ride offers fast passes.

Tip #6: Bring a baby sling, wrap, or carrier. Waiting in lines holding a baby is not fun after about 5 minutes. Your back muscles start burning and your arms get tired. I used my Boba Wrap to hold Oliver in line. Also, if baby gets tired of being in his stroller this is a great option.

Tip #7: Bring a stroller. This is probably an obvious one but it was super nice! It was also great for storage. We brought water bottles, snacks, extra shoes or jackets, etc. We also stored the baby bag in it.

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Tip #8: Wear comfortable shoes/sandals. We walked about 10-12 miles a day on average so this is an important one! Sometimes I’d start out in my flip flops and change into shoes halfway through the day.

Tip #9: Bring a little battery operated fan for your stroller. We actually didn’t end up needing this during our trip because the weather was perfect, but if it is a hotter day, this will help baby stay cool. We got ours from Walmart here.IMG_1300

Tip #10: Bring your camera and cute baby outfits! 🙂 Seriously, this was so much fun to dress Oliver up and take pictures with characters. He will thank me later in life. heheIMG_1295IMG_1312IMG_1394IMG_0097 IMG_1413 IMG_1392IMG_1346IMG_1337 IMG_1350 IMG_1330 IMG_1317 IMG_1310IMG_1301IMG_1287 2

Hope this was helpful! 🙂

YUM. My new love is zucchini noodles…ZOODLES.

Mike and I discovered a few weeks ago that Macey’s grocery store sells zoodles! I have been wanting to try zoodles but didn’t want to invest in a spiralizer until I knew I liked them. We made a meaty red sauce, hamburger + sausage + tomato sauce + green pepper + parmesan. It was seriously deliciouuuuus.

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Last night we made a lemon garlic chicken noodle dish. Also SO good!!! Here is the recipe since it is more complicated than a meat sauce.

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Lemon Garlic Chicken Zoodles

Ingredients

  • 6 zucchinis
  • 2 chicken breasts (about 15 oz / 425 gr), cut into 1-inch cubes
  • 4 tablespoons fresh parsley, chopped
  • 1 cup cherry tomatoes, quartered
  • 1 clove garlic, minced
  • 3 tablespoons olive oil, divided
  • Juice of 1 lemon
  • 1 teaspoon fine grain salt
  • Ground black pepper to taste
  • Grated parmesan cheese (optional)
  • Pinch of red pepper flakes (optional)

Directions

  1. Using a spiralizer create zucchini spaghetti OR buy some pre-made like me. 😉 You can also use a regular vegetable peeler to vertically peel long, thin strips of the zucchini. This will form more of a wider “noodle” from the zucchini, like fettuccini.
  2. Heat one tablespoon of olive oil in a large skillet over medium-high heat. Once hot, add zucchini noodles and cook for about 2 to 3 minutes, until zucchini noodles are tender but still retain some crunch.
  3. Let the noodles rest for about 3 minutes so that they can release all of the moisture. Transfer noodles to a colander and drain the excess water from the pan.
  4. Wipe the pan and heat one tablespoon of olive oil, when sizzling add chicken cubes and cook until browned on all sides, about 8 minutes.
  5. Add tomatoes and parsley, lower to a simmer and cook for 5 minutes, or until tomatoes start to break down and release some of their juice.
  6. In the meantime in a small bowl combine lemon juice, the remaining tablespoon of olive oil, garlic, salt, and pepper.
  7. Add zoodles to the pan alongside the lemon juice mixture.
  8. Stir until everything is combined and heated through. Sprinkle with Parmesan cheese and red pepper flakes (if using) and serve!

Exercises to avoid up to 6 weeks postpartum

I left this out of my post yesterday! There are certain exercise you should avoid immediately after giving birth and up to that 6 week check up! The reasons being:

  1. They can cause more harm to your healing body than good
  2. You risk damaging your pelvic floor
  3. They may increase the severity of your abdominal separation
  4. For you C-section mamas, they can potentially cause stress on the incision which can prevent you from healing properly

SO, here is a list of exercises I have compiled from my research:

  • Ab exercises: crunches, sit-ups, leg raises, and front planks (side planks are okay).
  • Plyometric or explosive exercises such as running, sprinting, jumping, burpees (oh how I MISS burpees!), jump lunges, etc.
  • Step-ups
  • Heavy overhead press
  • Heavy weight exercises
  • Anything that places direct downward pressure on the pelvic floor. i.e. barbell back squat

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As always, the most important thing is to listen to your body! Everyone’s body is different and heals differently. If you are doing something that causes pain, stop. It is really important to be in tune with your body. Pain doesn’t always mean gain. 😉 Be patient with yourself and your body. If you let your body heal properly, you will be back to your normal workout regimes in no time! I am definitely telling myself this every single day! 😉 I cannot wait to run and bike and go back to my crazy workouts, but I want to be fully functional before I go back to that.

Good luck!

Postpartum Life and Diastasis Recti (Ab Seperation)

First of all, being a mom is awesome! I am loving it. I can just spend all day staring at little Oliver. When I’m not doing that, I’m looking at pictures of him. I am so in love. Like, seriously.

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I probably have a billion pictures of Oliver on my phone and send them out frequently to my friends and family because I am just so obsessed.

I am getting used to not sleeping very much. It was quite the shock at first, especially while trying to heal from birth and getting used to nursing, etc. I also have a new found appreciation for simple things like, time to shower, eat lunch, and go to the bathroom. I know it’s a good day if I’m showered and in semi-normal clothing before Mike gets home from work.

The healing process from birth is taking longer than I expected. What I didn’t talk about in my birth story is the postpartum pain. I had a second degree tear that required some stitches and it is painful. Thankfully, it is much better, but those first few weeks were really, really hard. I felt like such a baby. Ice packs, grandma panties, numbing spray, motrin, and tucks pads were my best friend!

I have found myself getting very antsy and longing to go workout and run. I’m trying to be really patient because I know there will be plenty of time for that later. For now, I want to focus on healing properly and spending every moment I can with Oliver before “real life” sets in, a.k.a. maternity leave ending. (trying not to think about that!)

I started going on walks about 3 weeks postpartum. That first week, I just went 2-3 times week for just 20-30 minutes. Today,  5 weeks postpartum, I walked 2 miles. I’ve also been working on strengthening my core and pelvic floor. I want to make sure I do that before running, etc. to avoid any more damage.

First, what is Diastisis Recti? It is a very common condition of pregnancy and postpartum in which the right and left halves of Rectus Abdominis muscle spread apart at the body’s mid line fascia, the line alba.

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Here is a helpful video that shows you how to check if you have ab separation: https://www.youtube.com/watch?v=uzIrt82maws

If you don’t work on fixing this and you start exercising, it can make the separation worse. So, with this is mind, before I did any real exercises, I focused on my breathing and some kegal exercises.

  • Kegals: Lie on your back with your knees bent and tighten your pelvic floor muscles. Hold for 5 seconds and then relax for 5 seconds. Try 5 sets.
  • Pelvic Tilts: Lie on your back with your knees bent, tilt your pelvis (make sure your entire back in on the floor). Relax and Repeat. I made a video of this here, hopefully it’s helpful. Kind of hard to tell what I’m doing. As you tilt your pelvis you can even bring your hands to your abs as if you are literally bringing your abs together.\

I still do these exercises along with these listed below. See video here.

  • Heel Taps: keep a slight pelvic tilt making sure your entire back is on the floor. This will help stabilize your core. Lay on your back, knees bent, alternate lifting each leg to a 90 degree angle. Try 3 sets of 10 for each leg.
  • Heel Taps Progression: keep a slight pelvic tilt making sure your entire back is on the floor. This will help stabilize your core. Lay on your back, knees bent to a 90 degree angle and alternate tapping your heel to the floor. Try 3 sets of 10 for each leg.
  • Heel Slides: keep a slight pelvic tilt making sure your entire back is on the floor. This will help stabilize your core. Lay on your back, knees bent, slowly slide your leg out straight and bring it back to starting position.
  • Bridges: tighten your pelvic floor muscles, push your feet down, lift your back side up, squeeze your glutes. Hold for 3 seconds. Try 3 sets of 10 reps.
  • Side Planks: keep your abs tight. You can start with one leg bent and progress to both legs straight. Hold for 30 seconds and switch sides.

I hope these are helpful. There are more exercises that I’ll keep posting on my instagram: @crushingitwithchristy.

My Birth Story | Oliver Michael Ewing | April 20, 2016

As promised, here is my birth story. The last few weeks of pregnancy were getting harder. So many bathroom trips, restless nights, hot flashes, and heartburn! Everyone says the last few weeks go really slow, but I felt like the weeks were flying by for me! I couldn’t believe how close I was to having a baby in my arms. I tried to stay as active as I could, even if it just meant walking for 30 minutes on a treadmill. Any activity was good activity! I was doing easy run/walks and weight training circuits, taking lots of breaks so I didn’t overdue it.

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36 weeks
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37 weeks
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38 weeks

We moved April 16th and I was exhausted! Note to self and everybody, don’t move when you are pregnant, especially full term! Anyway, by Tuesday I felt pretty good and went to the gym for a run. I was able to run/walk 5.25. I’ve heard that you have a spurt of energy right before you go into labor, and this was it!

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39 weeks – the day before Oliver was born!


I had an appointment with my doctor that afternoon and she swept my membranes to help speed things along…and then I had a mini panic attack that I was actually going to have a baby! I knew he was coming soon. We were going to go to a friends house that night for dinner and a movie, but I didn’t want to because I was nervous my water would break on their couch! So they came over here instead and we ate pizza and watches a scary movie.

That morning around 3:30am I woke up with contractions. I was in denial for a bit that they were actually happening. Around 6am I called Labor and Delivery to ask how intense they are supposed to be before you go in. They were intense and about 5 minutes apart, but they weren’t excruciatingly painful so I wasn’t sure. She said they you shouldn’t be able to talk through them, which I was able to do. I downloaded an app to help me time my contractions, ate some breakfast, tried watching modern family, practiced my breathing skills, etc. Meanwhile, Mike went golfing. ;-P

Around 11:30 he got home and I decided we need to go to the hospital! We went to In n’ Out (pretty much my only pregnancy craving!) and around 12:45 we arrived at the hospital. We both thought they would turn us away, so we tried walking around before going into Labor and Delivery. After about 10 minutes, I decided that walking was not going to work! The contractions were getting stronger.IMG_9973

We got admitted around 1pm and she checked me and I was at 5cm! They let us stay. Phew. I did not want to go home! We tried walking around a little more and eventually they broke my water when I was at a 6 around 2:30pm. I knew I wanted an epidural and they said I can get one before they break my water or right after as the contractions would become closer together and more intense. For some reason I said let’s wait on the epidural. As soon as they broke my water, the contractions came closer together and more intense and I wanted to cry! The nurse came back in after a bit and I told her I need the epidural! By the time he came in I was shaking with pain. I was probably dilated to a 7 by this time. I just did not know how to manage the pain. I squeezed Mike’s hand and started crying. I really really hate crying in front of people, but I couldn’t help it anymore! I don’t know how you mama’s do natural birth! Major respect for you. I was SO, so, so grateful for the epidural!! I highly recommend it. I was much more aware afterwards and able to enjoy the experience.

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After it kicked in around 4:30, I noticed on the computer that my contractions got worse and worse and I felt even more grateful for the epidural. I seriously don’t think I would have handled it! 😉 Anyway, I queued up a movie on the iPad–The Other Guys–and was planning on maybe taking a nap since I had been up since 3am. The doctor came in about 30 minutes after the epidural to check up on me. She had been working all day the previous day, was on call all night, and in surgeries that day. She told me she really wants to deliver this baby, but only if he’s going to come in the next 15 minutes! She was tired! I didn’t think she was going to be able to deliver him, but she checked me, and to my surprise, I was fully dilated!!

A little shocked and excited we got ready to push! Mike was a lot shocked but did amazing! The doctor, the nurses and Mike were the best cheerleaders! I pushed for about an hour and at 6:15pm baby Oliver was born! 7lbs 10oz, 21 inches. I can’t even describe the joy and love I felt at that moment. My eyes were flowing with tears at first look at him. When I held him for the first time and started talking to him, he looked up at me like he recognized my voice. So much love. <3

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Thank you everyone for your love and support throughout my pregnancy and birth. I am so grateful for this little guy. 🙂

35 weeks! yay!

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I can’t believe I’ve made it to 35 weeks already! He is probably 5.5lbs and 19-22 inches long. He is super active–kicking, punching, and moving all around throughout the day and night. Mike and I are very excited to meet him. It is so crazy to me that there is only 5 more weeks until my due date. I’m getting very excited and very antsy. We are moving one week before my due date which I am a little worried about, but crossing my fingers that it all works out–it always does! 😉

I’ve still been able to run which makes me happy. With the Boston Marathon coming up, I’ve found myself daydreaming of running that race again and planning out my training for my next race.

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Obviously it is has been more difficult running while being pregnant. It’s mostly been hard due to the bladder situation, having to pee every 5 minutes! Somedays are better than others, but I’ve found that running in smaller increments is best: run 1 minute, walk 1 minute, etc. If I am feeling good I’ll run for 2-3 minutes, walk for 1 minute.

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I’m also trying to do some sort of weight training 2-3 times a week. Lots of squats and lunges!

Food. I feel like the only “pregnancy craving” I have is In n’ Out burger. It always sounds good. Last night we had to go to 2 places because Mike wanted Panda Express and I wanted In n’ Out. They gave us 3 fortune cookies–the one I got was very fitting.

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Resistance Bands!

I am trying to get creative in my workouts as I have had a harder time running and doing a lot of my normal workouts! I forgot how much I really love resistance bands. There are so many exercises you can do with them. I am definitely going to buy some to have at home for post baby workouts. I imagine that it will be hard to get to the gym for awhile after the baby comes! Here are just a few exercises you can do with bands:

  1. Squat to Back Row. Works your glutes, quads, hamstrings, and back. Keep your abs tight, chest up, shoulders down, and glutes back.
  2. Static Squat with Back Row. Works your glutes, quads, hamstrings, and back.  Keep your abs tight, chest up, shoulders down, and glutes back.
  3. Squat to Bicep Curl. Works your glutes, quads, hamstrings, and arms.  Keep your abs tight, chest up, shoulders down, and glutes back.
  4. Squat to Bicep Curl to Shoulder Press. Works your glutes, quads, hamstrings, arms, and shoulders.  Keep your abs tight, chest up, shoulders down, and glutes back.
  5. Lunge to Lateral Raise. Works your quads, hamstrings, glutes, arms, and shoulders.  Keep your abs tight, chest up, shoulders down, and glutes back. Choose a resistance where you are able to raise up to a 90 degree angle.


    What’s your favorite at home workout?