Author Archives: jruff81

How I (Swim, Bike &) Run: Athena National Champ Sarah Girven

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Meet Sarah Girven, a wife, mother, triathlete, animal lover, hiker, runner and all-around adventurer. She’s another fellow Coeur Sports ambassador — new to the team for 2016 — so I was excited to get to know her better after reading about some of her adventures via her blog.

What I find particularly inspiring about Sarah, however, is that she began working out in February 2012 and has been going strong ever since. And by “going strong,” I mean that she’s since trained for and competed in all kinds of events, ranging from 5k’s and half marathons to sprint-distance and 70.3-mile triathlons.

Not too shabby of a race resume — especially since it’s a mere four years old, right?! 

Although Sarah’s currently sidelined due to injury (but on the mend, thank goodness), she usually spends her time racing in triathlons, duathlons, aqua-bikes, bike, road and trail races. And when she’s not working with her local triathlon club or as a board member, she’s busy running her house, shuttling her kids and volunteering.

Sarah seems like the consummate multitask-er, to say the least, so I was excited to pick her brain about tales from training, as well as get the low-down on her favorite gear and the best advice she’s received as an athlete.

1. What’s your favorite route or workout? My favorite route and workout is riding my bike on HWY 159 from Las Vegas towards Red Rock Canyon National Conservation Area. I do about a 50-mile ride with more than 3300 feet of elevation gain. The backdrop is amazing, and makes the ride totally worth it.

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2. What shoes do you wear — both on the bike and on the roads? I currently wear Brooks Glycerin 13. I am on my third pair and really like how they immediately fit my feet when I put them on. All three pairs have had a long run as their break-in and have never caused any issues. I bike in Shimano SPD SL SH-WR41. They are dirty and beat up, but I love them. They fit great and are tough!

3. What other training gear can’t you live without? I have a few things that I love to train with. I always wear a hat or a visor. I live in Las Vegas and need it to protect my face and catch my sweat. My favorite visors are Headsweats. I love the elastic back strap because it is so easy and quick to get on during a race. I also usually run with my Nathan Hydration Pack HPL #020 on training runs. It carries a 2-liter bladder and is fit for running, so it does not bounce. It also has enough storage for my phone, a small first aid kit and some snacks.

I never leave home without my Garmin 910XT. I’m able to use it for lap swimming, open water swimming, biking, running and hiking. I enjoy looking at the stats when I’m done with a workout. Finally, I’m always wearing sunglasses. I have two types that I wear, XX2i France1 and Rudy Project Rydon or Stratofly SX. I like the XX2i for running because they really grip my nose and do not move when I run no matter how sweaty I get. I like the Rudy for biking; they have transition lenses so they adjust to whatever lighting I am in.

4. What’s your best time-saver or “workout-hack?” I have two tips or hacks I use: One, I set my workout clothes in the bathroom so I get dressed in my gear as soon as I get up and go to the workout as soon as I drop my kids off to school. That way I am already out of the house and ready because if I go back home I might not leave again. Two, I try to pick things close to my house or from my house. If I have to drive a long distance to do a workout, I am less likely to go but if I can walk out my door and start, I am more likely to do it.

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5. What part of each discipline (swim/bike/run) are you better at than anyone else? Swim: I grew up around the water, so I am very comfortable in it. I have a good, steady pace and have no anxiety about training or racing in it. I am tall with a long torso and arm span so I tend to be a smooth, quick swimmer. My friends enjoy swimming with me because they say I push them to go harder.

Bike: I am a rocket when going downhill! I can make a steady climb but I will fly by you on the down-side. I can definitely use my larger frame to my advantage.

Run: I have a pretty accurate internal pace setter. I can set a pace and hold it for a long period of time.

6. What do you listen to while training? I do not listen to anything while swimming or biking. I do occasionally run with an iPod Shuffle. I put one ear bud in and leave the other out so I can hear and am aware of my surroundings. The playlists are just songs I enjoy and are not selected for pace or tempo. I use it as a tool to take my mind off my run.

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7. What are you currently training for? This is a hard question to answer. This past October, I tore my ACL and meniscus in my right knee, and I had the surgery to replace the ACL and clean up the meniscus in December. Currently, I am in physical therapy to regain my strength and flexibility.

I am not training at the moment but I do have a few races on my schedule, though: I have one sprint, two sprint relays where I am the swim leg, two Olympics, a 70.3 half triathlon, Ironman Arizona and a few running races on the calendar.

My “A” race is Ironman Arizona on November 20, 2016. I am not sure if I will be able to compete in this race, though. It will all depend on my recovery, healing and training. I am staying hopeful but am also realistic and do not want to do anything to jeopardize my health.

8. What are your recovery and sleep routines like? What are those? LOL! I would sometimes do ice baths or Epsom salt baths after long runs or extra intense workouts/races. I occasionally foam roll. I also try to do a light swim, bike or run to loosen up a day or two after a hard race. I try to get to sleep by 11 p.m. and am up at about 6:30 a.m. on a normal night.

If I am training, I wake up between 4:30-6:30 a.m., depending on the activity. Since the summer heat is so intense in Las Vegas, I tend to wake up at 4:30 a.m. to get my workouts in before the heat gets too bad.

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9. What’s the best athletic advice you’ve ever received? The best advice I have received is to enjoy the journey. I have had it delivered to me in several ways. One story I often tell others is when I was about to race my first 70.3 (actually 70.4 because the swim was 1.3 miles), and a friend told me that when I am hurting to take a minute to look up and enjoy the beautiful scenery.

The race was in Long Beach, Calif., and as it turned out, the run was hurting. I reminded myself of her words, so I looked up and took in the sights. It truly was amazing. The ability to do this sport is a gift! Our bodies are able to do amazing things and we are blessed to be able to do it. Another friend recently said that we get to spend an entire day doing what we love. How blessed are we?

10. What’s your favorite racing-related memory? There are so many! If I have to pick one it would be from the Athena National Championship race at the Grand Rapids Triathlon on June 16, 2015. I was racing for the 70.3 title, and I was in the 40-54 age group. I had a goal of finishing in 6:15 going off of my previous times. It was raining that day and since I have zero experience training in the rain, I was not too optimistic of my results.

I had a strong swim, and it appeared that I was the first Athena at the bike rack in the transition area. My ride was solid and even with the rain, I was hitting my time goals. I made it back to T2 fourteen minutes ahead of my goal time. Once again, I was the first Athena to the bike rack. I hit the run and was able to hold steady. I knew that this is where I would win or lose the race.

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At mile 7, my husband saw me and told me that I was crushing my times. He said that I was about six minutes ahead of another Athena. As expected, I was passed at mile 10 but I was ok with that because she is one of my best friends so I was extremely happy for her. As I approached the finish line, I gave it my all. I crossed the finish line and found my husband. He wrapped his arms around me, kissed me and told me how proud he was of me.

We found out that I finished in 5:53:29! I placed 2nd overall and 1st in the 40-54 age group becoming the National Champion for that division. I loved racing with my friend and seeing her win 1st place overall, but I will never forget the pride I saw in my husband’s face when I crossed the finish line.

11. Fill in the blank: I’d love to grab a workout with _________. I would love to workout with all the girls from my Athena Facebook group and my Coeur Sports ambassador team. There are so many ladies that I am inspired by, and I would love to meet them in person. They are encouraging and are a wonderful support network. I also wouldn’t mind working out with Andy Potts or Ryan Lochte!

12. Anything else you’d like to add? I love to trail run and hike. I could spend days out on the trails. It is my happy place. I love the fresh air, quietness and beauty of it all.

I write about my adventures in racing, training, and hiking here. You can find me on Facebook and Instagram, too. I’m also a proud ambassador for Coeur Sports, Pierce Footwear, FitFluential, Fusion Sports USA and RACEPLACE.

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Thanks, Sarah! Here’s hoping that your recovery goes well so you can be in tip-top shape for training this season. 

Friends, please give me a shout (info (at) kineticfix.com) if you’d like to be featured!

Fave Fix: XShot Pro Camera Extender

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It’s true — the running joke among bloggers and social media-philes is that if it didn’t get posted, tweeted or shared (gasp!) it may not have happened. This is particularly true when it comes to workouts with the fitness crowd.

But in all seriousness, I typically carry my phone for safety reasons (particularly when running), and sometimes it is nice to have a camera on hand to document breathtaking scenery, grab a group shot or capture the adrenaline high after conquering an especially tough challenge.

That’s where my trusty GoPro usually comes in. While I absolutely love it, I’ll admit it hasn’t gotten as much use as I would like because my arm length (or lack thereof) is limiting and can make it tough to get the exact shot I want.

Enter the XShot Pro Camera Extender ($64.95), which is a must-have accessory for any GoPro owner (in fact, they’ve got a whole series of Go Pro Poles). Not only does it help make a great camera even more versatile, but it also give you a lot of room to get creative and work all kinds of new angles.

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Here’s the lowdown, from my perspective:

Features: 

  • Aluminum GoPro mount with thumbscrew
  • Aluminum tripod mount included for other cameras
  • XShot Mount rotates 360°
  • Compatible with HERO, HERO2, HERO3, HERO3+ and HERO4 cameras
  • Compatible with other action cameras (e.g., Sony, Ion, JVC)
  • Compatible with any compact camera

Pros:

  • SUPER easy to use — attach, adjust angle, extend, aim and smile 🙂
  • Compatible with many different kinds of cameras — pick your poison!
  • Durable, yet secure — aircraft-grade aluminum, over-sized wrist strap, non-slip rubber grip
  • Pocket-friendly — weighs less than seven ounces, collapses to seven inches long and extends to 32 inches
  • Gives new life to your GoPro…the picture options and angles are pretty much endless!

Cons:

  • Another thing to carry — not as run-friendly for the “naked” runner, but would fit well in a trail vest
  • Swapping camera mounts (GoPro/universal) requires an Allen wrench, which can be a bit tedious while on-the-go
  • Maximum camera weight is listed at 1.25 pounds, so while you can technically put any kind on it…there is a limit
  • Mixed feedback on underwater and saltwater use (I haven’t tested it that way, though, so do your research before buying!)

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But the best part? I went from having to grab haphazard shots like this (taken almost exactly a year ago!)…

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To being able to take fun pictures like this with more people — and scenery — in them!

Well, eventually…but you get the point. While Baby H has me sidelined from my usual trail adventures at the moment, I’m itching to hit the track with the LUNA ladies next month and get some great images of them doing their thing. 

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What’s your favorite piece of equipment for capturing moments — and action shots — worth sharing? I’d love to hear other recommendations below! 

Disclosure of Material Connection: I received the XShot Pro for free as coordinated by Outdoor PR in consideration for review publication. All opinions are my own. 

And Baby Makes Three

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After almost 10 months of speculation about which sex would gain majority in our household…Ben and I would like to introduce you to our son, Wyatt Ruff Hellickson!

At 1:26 p.m. on Wednesday, March 2, he made his debut into our world — all 6 pounds, 9 ounces and 20.5 inches of him.

Life with a newborn (now that we’re nearly one week in) has been amazing, exhausting, awesome, exhilarating, rewarding, frustrating, terrifying, thrilling — basically so many emotions stirring at once that sometimes I feel like I can’t even handle it.

To be fair, it could have a little something to do with all the postpartum hormones coursing through my body, as well. 

His full birth story will come once we get our feet a little more squarely underneath us. And maybe once I’m able to type the words without openly weeping when thinking about how lucky we are to have this little man in our lives…

February Goal Check-In

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And, just like that, my last month before baby is a distant memory…

Despite the desire to squeeze as much as I possibly could into the past four weeks, my body (thankfully) kept me in check. Waking up at two-hour intervals to pee pretty much every night and getting contractions when you exert yourself with more than a gentle stroll will tend to do that to a person.

So, yet again, we are adjusting goals, resetting expectations and wading into what appears to be the “new normal” — at least for the foreseeable future. And this is all pre-baby, so I can’t imagine what March’s recap will be like!

Read more about the five goals toward which I’m working in 2016.

Here’s where things stand currently:

1. Health & Fitness

February was all about listening to my body. And, boy, did it have a lot to say. 

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This extra 30 pounds I’ve gained earned over the past 10 months really started to take their toll (in the form of back pain, hip pain, foot pain…see a theme here?), and I could tell my body was getting prepped for the main event (contractions!). So while workouts remained consistent, I’ve definitely tapered things off in the past two weeks.

I credit regular movement, however, for helping me stave off a host of other pregnancy-related conditions (swelling, and other random maladies, etc.), so I’m thrilled to have been able to be active well into the home stretch. Especially since it’ll be a while before I can resume my usual activity levels…

2. Training

Nada at the moment, but I am making tentative plans for a half-marathon relay with a mama runner friend, Tiffany, later this summer. We may not be the fittest or fastest out there, but we’re determined to put one foot in front of the other and just keep moving.

Getting my 2016 Coeur Sports team kit in the mail was another major highlight this month. It got me super excited for when I can ease back into some kind of training schedule. Eventually.

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In the meantime, I’m so thankful to be working with a company who supports women of all levels, abilities and stages of life! This really is the year of the #coeurbaby, and I love how we can show that healthy mamas = healthy babes.

3. Community

While our Team LUNA Chix Portland Run season hasn’t officially kicked off (stay tuned — April!), our planning sure has. The team’s 10 leaders gathered on February 20 for a retreat, which included some movement and food in addition to the business at hand.

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We’re really excited about going bigger and bolder this year, so keep an eye out for all kinds of great sweat sessions, events and activities. We’ll be resuming our FREE Monday night workouts (6:30 – 7:30 pm) in April, so follow our Facebook, Instagram and Twitter accounts for details.

4. Career

After a bustling January at Pulse Creative, February was all about wrapping up open projects and getting everything set for maternity leave (always a double-edged sword when you work for yourself!). My tentative plan is to step back for two months (March and April), which makes me nervous in the short-term, but I know it’s what’s best for our family in the long run.

As a girlfriend put it, there’s no use in half-assing work, baby, family and self-care during such a tumultuous time. No one will win in the end. And sometimes a step back helps you take a leap forward, so I know a little time off will further inspire me when I resume my work with clients later this spring.

5. Life

My grand plans for Kondo-izing our apartment before baby were a big, fat fail this month. While nesting instincts were in overdrive, I simply didn’t have the energy to tear everything apart and do a big purge.

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So instead of following the guidelines in “The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing” to the letter, I settled for a weekend closet clean-out. I ended up with one bag for Goodwill and another for eBay, and I’m happy with that for the time being.

After all, we’ve got the rest of our lives to clean — and our last month as non-parents had to take precedence, right?!

How are your 2016 goals coming along? 

My External Cephalic Version Experience

Source: PregnancyVideo.net

Source: PregnancyVideo.net

Sounds like a fancy spa treatment, doesn’t it? Well, if you’re not already familiar with the term, spoiler alert: It isn’t.

An ECV or “version” as it’s more typically called, is a procedure where your doctor lubes up your pregnant belly and uses their hands to try to manually flip a breech baby from the outside.

As I mentioned previously, Baby H has made himself/herself very comfortable lounging with a head in my left ribs, feet in my right ribs and butt nestled on top of what I can only figure is the nice cushion of my bladder. No wonder running was super uncomfortable as soon as s/he started getting bigger…

And after trying a number of natural remedies and old wives’ tales to get him/her to move, my doctor gave me the option of trying the ECV to see if we could encourage a somersault to get Baby in to the correct position for delivery (although some will attempt it, it’s my hospital’s policy to not deliver breech babies vaginally).

Because Google is every first-time pregnant woman’s best friend and worst nightmare, there are a lot of horror stories circulating about this procedure. Some are true — when it goes poorly, there are major risks that shouldn’t be taken lightly, such as tearing of the placenta, water breaking prematurely, emergency c-sections and even stillbirth — but there are also success stories, so I wanted to share my version of the version (pun intended) in case you find yourself at the same crossroads. Believe me, I spent many sleepless nights and hours on the Internet trying to make the decision whether or not to give it a shot. 

First and foremost for any pregnant woman is the rule that there’s no eating or drinking past midnight the night before a version. This is fine if you’ve got a morning appointment, but I was scheduled for 12:30 p.m., so you can imagine the extra anxiety this created.

Both Ben and I prepped beforehand — I was really, really hoping Baby wouldn’t get distressed and have to be evacuated via an emergency c-section where they’d have to knock me out cold and I’d miss the actual birth — so we figured we’d prepare for the worst-case scenario and hope for the best. Hospital bags were packed and loaded in the car, and I took a quick shower before we went over and checked into the Labor and Delivery unit of the hospital a bit before noon.

Now, despite watching my sister give birth and visiting my father-in-law after back surgery, this was pretty much my first time IN a hospital, let alone being a patient there. So despite trying to keep my cool, I could feel my heart start to race and fought the instinct to flee as they led us to a delivery room and I was instructed to get into a gown and lay down in the hospital bed.

Once the nurses took my vitals and asked a bunch of health-related questions, they put sensors on my belly to monitor Baby and put me on my first-ever IV. I was having regular/minor contractions due to the dehydration of not being able to drink for a good 13 hours, so they gave me a liter of fluid in my IV…but it was really there just in case things went south and they needed it for anesthesia for surgery.

After getting a baseline for Baby’s heartbeat — strong and healthy! — I got a shot of terbutaline in my arm, which would relax the muscles of my uterus. A common side effect is feeling anxious, flushed or like your heart is racing, but I didn’t experience that, most likely because they gave me another pill by mouth to help counteract the effects.

At this point, I was actually hoping to feel woozy, but I was completely coherent when the doctor came in and double-checked the position of Baby H via ultrasound. Then she laid the bed back, oiled up my belly and quickly got to work.

I’m not gonna lie; it was pretty uncomfortable as her hands dug deep into my belly to try to grab the baby’s head and bottom and slowly twist him/her around. I tried to focus on my breathing, but my original in-for-four-out-for-seven plan went out the window as all I could do was brace myself, and try to relax as much as possible while clutching Ben’s hand for dear life.

The first direction (counter-clockwise) was halfway way successful; I could feel the baby move sideways, and I remember saying, “This feels SO WEIRD” as s/he rotated within me. But the butt simply couldn’t seem to make the turn out of my pelvis; the doctor checked the ultrasound to see if we were able to clear it, but Baby had promptly popped back into place.

They also checked heart rate at this point to see how Baby was tolerating being poked and prodded. I remember hearing a slower thumping rhythm as it dropped from the 130’s into the low 90’s at one point…and I started to panic that it would keep dropping, but — thank goodness — it went right back up to normal within a few seconds.

We attempted the other direction (clockwise), and the pain was intense. Any kind of controlled breathing disappeared and I had to fight to keep from holding my breath as the doctor tried using her knuckles to get underneath Baby’s butt in my pelvis. Ben could see the pain in my eyes and knew it was time to pull out the big guns and make a joke to try to distract me as she gave it one final try.

But Baby H simply wouldn’t budge. 

I was relieved when the doctor called it because I didn’t think I could take another round at that point. Not only was she starting to break a sweat, but my stomach was also super sore and I felt shaky when I was cleared to get up to go to the bathroom a few minutes later.

She congratulated me for being such a trooper, and I thanked her for giving it her best shot. We agreed that if Baby was going to turn, this would have done it because neither of us was holding back, so she suggested that my pelvis angle might be playing a part in keeping the little guy or gal from being able to flip.

It was now around 2 p.m., and as the adrenaline slowly left my body, I realized I was starving. But Baby H still needed to be monitored for another hour before I could eat or drink, just to make sure everything was ok.

Fortunately his/her heartbeat remained strong and regular, so around 3:30 p.m. I was cleared to eat and Ben ran out to get me some ramen and steamed buns with fried chicken. In the meantime, my nurse brought in snacks — fruit plate with yogurt, blueberry muffin, cheese sticks, pudding cups, crackers and ice water — which I promptly wolfed down.

Baby H was still being monitored for an additional hour, but between the hospital snacks, food from Ben and TV in the room, I was a pretty happy camper. Both our vitals stayed steady, so we were able to check out around 5 p.m…and I proceeded to keep eating and drinking over the course of the evening until it was time to go to bed.

For the next few days, I was tired, had some minor cramping and felt like I got punched in the gut — or did a really, really hard ab workout — but Baby H was moving around as if nothing happened. My guess is that s/he is in there, just contentedly lounging, and I’m just fine with baking the little bun for a few more weeks.

In terms of where we go from here, there’s a very small chance that the baby will flip on his/her own in the home stretch, in which case we’ll cross that bridge when we come to it, but Baby H will most likely be making his/her debut via c-section. Regardless, I’m happy we gave it our best try, grateful for the wonderful hospital staff who took fantastic care of us and mostly just relieved that it didn’t end in an emergency situation.

And you know what? It’s taken me a while to process, but I’ve come to learn through my experience and by reading and hearing about others’ that Baby will come how s/he is meant to come. The best scenario isn’t necessarily the one you’ve planned for (Me: “Pregnancy really is a crap-shoot, isn’t it?” My doctor: “Welcome to OB!”); it’s the one in which both mom and baby emerge happy and healthy.

As much emphasis as we place on the “birth story,” I’ve realized that it’s really just a lot of unnecessary pressure on moms, and we need to take it easy on ourselves when things don’t go the way that we (or society) expects. After all, I’m pretty sure the best “stories” are the ones yet to come. 🙂

Disclaimer: I’m not a medical professional; this is merely my experience with a procedure from my personal perspective. It’s not meant to replace advice from your doctor, so be sure to check with him/her before making any medical decisions. 

Looking forward to introducing you all to Baby H in early March! 

I’ll (Try to) Spin You Right Round, Baby

It’s said that “most” babies are head-down by around 36 weeks (I’ve read as much as 96-97% of ’em), getting ready to make the journey from womb to world.

Of course, Baby H had other plans and remained comfortably in a stubborn “sweet little breech ball,” according one ultrasound technician.

My doctor first broached the topic around 32 weeks, but when our little nugget still hadn’t budged by 34 weeks, I took matters into my own hands to try to facilitate a flip naturally.

Maybe it’s because I haven’t run in a few months. Or maybe it’s because I’m not following any kind of training schedule. But either way, my inner Type A-proactive-planner took over and I enjoyed researching, laying out a game plan and getting to work on the following options for encouraging a breech baby to turn:

Moxibustion: A Chinese medicine practice of burning mugwort on or near the outermost point of your pinkie toes. Apparently there’s an energy channel located there, and getting things flowing in a downward direction may help baby’s head to do the same.

Inversions: Whenever I’d feel Baby H get particularly active, I’d try out different inversions to see if I could give him/her more room in my belly to move around. A number of people recommended SpinningBabies.com, so I tried a bunch of the moves on the site (again, much to Ben’s amusement).

Acupuncture: Similar to moxa with the energy channel hypothesis, this uses needles to balance your “Chi” and get baby to turn. It’s been shown to have a decent success rate in studies such as this one, and I found it to be a great way to relax for an hour, as well.

Swimming: Whether it’s the change in pressure, buoyancy or body position, some people think that getting in the pool can help get baby re-oriented in the right direction. There are no official studies on this, but being in the water once a week definitely felt good and, I think, decreased swelling.

Chiropractic: The theory here is that if your skeletal structure is out of whack, it could affect your inside organs (i.e. uterus) and baby’s positioning or ability to move. Chiropractors use a special move called the Webster Technique, which is supposed to restore proper pelvic balance and function.

Old Wives’ Tales: Other suggestions for turning a breech baby include things using cold packs, talking, music or light to incite movement. Again, none are proven to be particularly effective or supported by studies, but they’re something to consider nevertheless.

Although ultimately unsuccessful for us, I do feel these techniques are well worth a shot if you find yourself (and your baby) in a similar situation. But — and I probably sound like a broken record with this — pregnancy really is a total crap-shoot, so don’t go into anything expecting guaranteed results.

The only thing I can guarantee? A laugh about the whole predicament, if you read this post from Pregnant Chicken.

And as for me, I’m learning that this process — along with expecting the unexpected and just going with it — is all a part of preparing for the next adventure: parenthood.

Disclaimer: I’m not a health professional, so be sure to consult yours first before trying anything new!

Anyone else out there have experience with a breech babe?

Recipe: “Angeled” Eggs

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What’s not to love about eggs?!

They’re cheap, easy to make and super versatile — not to mention full of protein, fats and 12+ vitamins and minerals — which is why they’re a staple in our house, particularly these past few months during ’round-the-clock eating and bun-in-the-oven baking.

Ben’s favorite way to consume them is something he calls the “poor man’s deviled egg,” a recipe he created in college. Ready for it? You grab a hard-boiled egg, and squirt yellow mustard on it in between bites, usually while standing over the kitchen sink.

While I can’t knock his, uh, creativity…stomach space is at a premium these days, so I need something that packs a bit more of a punch in the nutrient density department.

Enter “Angeled” Eggs. By replacing the usual mayo with a healthy zing of hummus, you’ll not only save a few calories but also add extra protein, iron and fiber into one incredible little snack.

“Angeled” Eggs

(adapted from PopSugar’s recipe here)

Ingredients: 

  • 1 dozen hard-boiled eggs
  • 1 16-ounce container hummus
  • Smoked paprika

Directions: 

  1. Remove shells from hard-boiled eggs while rinsing under cool water to help separate.
  2. Cut eggs in half lengthwise, carefully scoop out yolks and place them in a bowl.
  3. Mash yolks with a fork. Add hummus, and mix together until creamy.
  4. Spoon the egg mixture into the egg-white halves. Top with a pinch of smoked paprika, and serve immediately.
Got any quick, easy & healthy egg recipes to share? I’m always on the lookout!

10-Minute EMOM Lower-Body Burner

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We tried a new (to me) format in one of my strength training classes recently, and it was A) so challenging and B) so much fun, that I wanted to share it here so you can jump on the bandwagon, too.

EMOM stands for “Every Minute on the Minute.” It’s a type of training where you complete a specific set of movements or exercises at the top of every minute, rest until the end of the minute, and then start all over again once the next minute begins.

EMOM workouts are not only time-efficient, but they’re also focused on quality over quantity; instead of racing the clock and getting sloppy, you simply do your predetermined number of reps, then recover until the next minute comes around. Many people find that EMOMs help with pacing, too, because there’s minimal rest between sets as the clock keeps on ticking.

Here’s a sample I’ve created if you want to add some lower-body zing to the end of your workouts a few times a week:

10MinLowerBodyEMOM

EMOMs are also butt-kickers, I might add. While not meant to totally replace your workouts — that defeats the purpose with this type of short-form interval training — they’re a great supplement to your usual routine when you want to kick things up a notch in the strength, endurance and cardiovascular departments.

And don’t forget to use rest periods to analyze your performance each minute. How were you feeling? How was your form? Is your pace slowing? Each new minute is a chance to refocus, track progress and set goals, which is a fantastic motivator for workouts.

 To EMOM or not to EMOM — what’s your take?

So You Wanna Snowshoe? 5 Must-Haves for Your First Trek

Source: SnowshoeMag.co

Source: SnowshoeMag.co

Looking to venture off the beaten path and explore uncharted territory this winter? Snowshoeing can offer maximum benefits for minimal investment — not only is the sport easy to learn and inexpensive, but it’s also a great activity for staying in shape during the cold months.

According to a study from the University of Vermont, runners who traded their sneakers for snowshoes actually gained fitness and escaped impact-related foot injuries in the off-season. The fluffy white stuff provides excellent resistance when training, plus it absorbs heel strike for a lower-impact workout that’s beginner-friendly for all ages.

But even though the sport is an accessible one, it’s smart to prepare in advance when planning on tramping through the woods for a day. Here are my five must-haves to make the trip fun, safe and memorable:

Sustenance

When you’re burning up to 600 calories an hour, it’s important to fuel your body well. Pack nutrient-dense, portable snacks that can be eaten intermittently throughout the day to keep your energy up and blood sugar levels steady.

Need ideas? Check out 15 of my favorites here (and, nope, they’re not just for preggos!).

Survival

Occasionally there’s an element of surprise when it comes to outdoor activities, whether it’s broken gear, an injury or just Mother Nature messing around with you. And the last thing you want to do is tempt fate as the temperature drops, so take the proper precautions and you’ll be ready to address any issues that may arise.

If your trek includes mountainous terrain, for example, consider toting some avalanche-preparedness gear (portable shovel, collapsible probe, avalanche beacons), along with snowshoe repair tools (duct tape, spare grommets, wire, zip ties) and a basic first aid kit.

Spares

No, not tires – we’re talking clothing here. Remember that as you work out, more than 70 percent of the energy that powers your muscles is converted to heat, causing core body temperature to rise. In an effort to keep from overheating, warm blood gets diverted from organs to skin, causing you to sweat, which evaporates to cool things off.

It’s a fine line to walk between being sweat-soaked or shivering, though, so pack lots of layers and plan on adjusting based on your level of exertion and the ambient air temperature. The American College of Sports Medicine outlines some general guidelines here if you’re interested in more info.

Snowshoes

I did a spring snowshoe review a few years back with tips on selecting the proper pair based on your desired type of activity (packed trails, deep powder, etc.). One of my personal favorites is still the Atlas Elektra 10 Series because it’s a smaller, more efficient female-friendly model that provides a great mix of comfort and stability on winter trails.

But the best way, by far, to get started is to “try before you buy” in order to A) see if you like the sport before investing in it and B) get a feel for the types of snowshoes available for the terrain you prefer. Many ski resorts, Nordic centers and retailers (such as REI) now offer rentals, so do a little research and try a few options before you commit.

Snapshots

Finally, what’s the fun in reaching the summit if you can’t document the view, for social media’s posterity’s sake? Invest in a good waterproof digital camera, waterproof phone case or a GoPro, and you won’t have to worry about dropping it while fumbling around with frozen fingers.

Know that it can get a little lonely out there on the trails, too, so if you’re flying solo or want a group picture but don’t have access to a cameraman, consider bringing along a selfie stick for your phone or camera to document the day. Two of my favorites are the Mpow iSnap Y for my phone, which I got as a Christmas gift, and the Xshot Pro Camera Extender, which I’m currently testing with my GoPro (stay tuned for a review, coming soon…).

Have you added snowshoeing to your repertoire of winter sports? 

15 Healthy Snacks for the Pregnancy Homestretch

SmartSnacks

Combine shrinking stomach space and a temperamental tummy with the mounting nutritional needs of growing a baby, and you’ve got a potential recipe for pregnancy disaster.

Case in point: When an earlier ultrasound revealed that Baby H might be measuring behind, my doctor had me double down on healthy fats, cut back on exercise and increase meal frequency. Now we know it was just a wonky measurement due to breech positioning, but nothing like another dip on the emotional roller-coaster that comes with being a first-time mom! 

Normal-sized meals may be out the window, and lack of time and energy can make it tempting to grab whatever’s nearby (or cave in to cravings) so I’ve been relying heavily on snacking. Having the following 15 mini-meals in my arsenal have been key to putting my mind at ease — and keeping my blood sugar levels from dropping.

1. Protein Shakes. Convenient grab-and-go-option for a quick shot of protein and calcium; my go-to is banana, ice, protein powder, peanut butter and milk in my trusty immersion blender.

2. Cheese Sticks & Crackers. Protein, calcium and just the right amount of carbs when you’re craving something salty and starchy.

3. Fruit with Nut Butter. Think of your usual apples, bananas and pears as a blank canvas for all the great butter flavors and blends out there.

4. Guacamole. Avocados are a wonderful source of good fats, and they’re especially delicious as a zesty dip (for chips) or spread (for sandwiches).

5. Cereal & Milk. Although my current favorite is shredded wheat with fruit in the middle (fiber!), I’ve eaten my fair share of fortified kids’ cereals without guilt these past nine-plus months.

6. Yogurt, Granola & Berries. One of my very favorite breakfasts, this parfait delivers good protein, nutrients and fiber without being too filling.

7. Oatmeal & Mix-ins. Pick a theme — sweet or savory — and there’s no limit to the amount of good stuff that can be packed into one bowl!

8. Fresh Fruit. Delicious, portable, bursting with nutrients and full of flavor, I aim for a few servings a day to add variety to my diet.

9. Hard-Boiled Eggs. Incredible and edible, these protein-packed bites are a great way to stay satiated between meals and keep energy levels steady.

10. Dried Fruit & Nuts. Mix and match for a sweet and salty treat that’s great for taking with you for anywhere, anytime snacking.

11. Ants on a Log. Don’t discount the old childhood throwback! Spread your favorite peanut butter on celery sticks, and top with raisins.

12. Cottage Cheese & Sunflower Seeds. I know, I know…it’s a weird combo. But don’t knock it ’til you try it — the creamy, crunchy, savory flavors hit the spot.

13. Dates With Cream Cheese & Walnuts. Halve dates, fill with a smear of cream cheese and top with a walnut. Also makes an elegant appetizer!

14. Baby Carrots & Hummus. When you’ve got a craving for crunch, nothing does the trick quite like this sweet, tangy combination.

15. Healthy Bars. Make your own or pick up a few favorites (mine are KIND, LUNA and Larabar) to pack in your purse for when hanger strikes.

What are your favorite pregnancy (and non-pregnancy!) snacks?