Category Archives: Fitness

Let’s talk about REST, baby

If you’re not taking regular rest days or deload weeks (decreasing the volume & intensity of your workouts), listen up!

Humans aren’t machines; exercise-induced muscle damage needs healing time. This is a case where less really can be more: because you don’t get stronger from the act of lifting weights; you get stronger by *recovering* from the act of lifting weights.

Here are tips on how taking a step back can help you progress more quickly in the long run:

  1. Take 1-2 rest days per week. Crush your workouts, then fully embrace days off. Stay active doing what feels good (walking, yoga, massage), but give your body a break from intensity.
  2. If you regularly strength train, try a deload week every 4-6 weeks. Reduce your load and volume, but maintain your typical movements.
  3. Make rest days & deload weeks deliberate; time off due to an injury or illness doesn’t count. Plan ahead & take ‘em before you need ‘em for best results!
  4. It’s even more important it is to give your body regular breaks as you age. I’ve learned this firsthand; train like you did in your 20’s & you’ll end up paying for it!
  5. Don’t worry about losing your hard-earned gains: Research shows that it takes around three weeks of inactivity for the first signs of muscular atrophy to emerge. Relax!
  6. Take advantage of vacations for deloads. If you’re pushing hard at home, it feels good to take both a mental & physical break.
  7. Finally, from a nutrition perspective, EAT! I see programs out there that cycle lower calories/carbs on rest days, but I’m not a fan of this approach for two reasons: First, your body needs nutrients to recover; give it what it needs to heal on days off. And second, the insinuation that you’ve got to “earn” more calories/carbs on workout days sets up a mindset for disordered eating. You’re not a dog; food is not a reward for “good” behavior. A focus on *consistency* with workouts and nutrition will serve you much better.

Bottom line: If you want to see real results from your hard effort, rest early & rest often. Work hard, and recover HARDER.

5 Tips for Turning Your Goals into Results This Year

Well, we made it to 2021!

It may be a new year, but sadly we’re still seeing so much of the toxic ‘diet culture’ messaging circulating: Restrictive regimens, guilt and shame around food, deprivation…the list goes on and on.

So I’ve got a challenge for you: Instead of fixating on LESS, let’s focus on MORE in 2021.

It’s an exercise I gave to my Wyllpower nutrition coaching clients last week: Find your intention for the New Year – and if you can’t think of one, I have a suggestion for you: Abundance.

More movement as medicine, more stress management as power, more food as fuel. Finding more joy again.

On that note, let’s also toss the word “resolution” aside. It’s really just a ‘hope,’ after all. A flimsy wish without anything solid to back it up, which is why most fail.

So let’s do things differently this year (that seems to be the trend for the past 10 months or so, anyway) and make a goal with a plan to actually see our intentions through.

Good? Good. Now here are a few tips for turning that goal + plan into results:

  1. Have a long-term mindset. What’s sustainable? (Hint: There’s a reason it’s called Whole30, not Whole 365)
  2. Consistent > perfect. Perfect is great…until it isn’t, then it devolves into a destructive restrict/binge cycle
  3. Find your support system. Whether IRL or online, surrounding yourself with like-minded folks is key
  4. Don’t forget to reset. Adequate sleep, recovery and stress management are critical to overall wellness
  5. Think beyond exercise. You can’t out-run a poor diet; make a smart strategy for movement + fueling

My mantra for the New Year is,” Slow & steady is better than resolve & relapse,” which is why I teamed up with Integrate Performance Fitness again for a 21-day challenge to help you establish better fitness and nutrition habits in 2021, and beyond.

We’re all about small, sustainable changes that, when done consistently, lead to BIG results. So pick your level, and get rolling with us on January 11:

Challenge ($25):

  • 4x/week 15-minute bodyweight workouts via app
  • Weekly nutrition guidance (new habit each week)
  • Private FB group with resources (workouts, grocery shopping ideas, recipes, etc.)
  • Unlimited access to strength + nutrition coaches via FB group
  • REGISTER HERE

Challenge+ ($99):

  • Get everything listed above in Challenge level, plus ($350 value):
    • 30-minute 1:1 personal training session with Coach Al
    • One-time custom macros assessment from Coach Jen
  • REGISTER HERE

Register now to reserve your spot today!

Six Simple Ways to Incorporate (More) Movement in Your Life

Exercise is more important than ever right now. Not only does it boost the immune system, prevent weight gain (hello, Quarantine15) and improve sleep, but it also (and perhaps most importantly) reduces stress and anxiety and supports mental health.

But what if you’re stuck in rut or not feeling particularly motivated at the moment?

First, I don’t blame you. Now is the time to give ourselves grace – not extra pressure. And second, that said, it’s still important to move your body as regularly as possible with the current constraints.

So here’s the plan: Al Painter, 19-year strength training veteran and owner of Integrate Performance Fitness, and I teamed up for six quick tips (three physical & three mental) to help you get back in the game.

Three Ways to Put the ‘Physical’ Back in Fitness (c/o Al):

  1. Twenty is plenty. Ready for the fitness revelation of the ages? You DON’T need a 60-minute ass-whooping of biblical proportions with each workout. Keep it short and sweet; 20 minutes is more than enough to make a change.
  2. Use compound movements. Pick 2-3 exercises that will use every muscle in your body – preferably from the push, pull and squat departments. For instance, body-weight squats are a great option because there are so many varieties. You could even go with something as simple as a crawling. Throw in some lunging left and right, and you’ve just put together a full-body workout in a very short amount of time.
  3. K.I.S.S. The rule of thumb here is that basics work best. Don’t try and to combine your favorite CardiogaPlyolatesKickBoxSculpt-X classes in your workouts. Trying to get better at everything in the same workout leaves you better at nothing over all.

Put it in action:

Here’s how Al describes one of his favorite “Twenty is Plenty” circuits with an exercise band:

  1. Squatting with an alternate arm pull because this gets my glutes, obliques and every muscle of my pull chain.
  2. Stepping and pressing with an alternate arm pattern because it looks like running, walking and skipping and lets me hit damn near every muscle in my body at once in an incredibly functional way.
  3. Anti-Rotation Lunges because this hits all of the muscles that stop rotation that will reduce your chances of having lower back issues. Plus this is a left and right side exercise so you can get an additional bang for your buck with more movement.
  4. I like to set a clock for :30 of moving and :30 of rest and a total set number of 20. This gives me just under 20:00 (19:33 to be exact if you’re keeping score at home) of movement.

Three Ways to Up Your Mental Game (c/o yours truly):

  1. Give yourself a goal. Set your sights on something S.M.A.R.T. – that is, Specific, Measurable, Achievable, Relevant and Timely. Once you know where you want to go, it’s easier to make a plan for how to get there. And being able to break that plan into small, incremental steps will help you focus your efforts and stay motivated.
  2. Try it for 21 days. Whether or not you subscribe to the fact that it takes 21 days to develop a habit (one study says it’s more like 66, on average), three weeks is a great starting point when making a new behavior part of your life.
  3. Peer pressure FTW! Groups are great for accountability and morale, so find a like-minded community to help you go the distance. If that’s no an option, try recruiting friends and family to help keep you honest; their support – and cheerleading – can go a long way when it comes to achieving your goal.

Put it in action:

Here’s an exercise I like to use when setting up a S.M.A.R.T. goal; just start small and go from there:

  1. Specific – What do you want to achieve exactly? The more detailed, the better. If you commit to more speedwork in your running, saying “I’m going to join X group on Monday nights for their coached track workouts each week” is much better than “I want to work on my speed.”
  2. Measurable – Define criteria for measurement (if your goal is weight loss, say a pound per week), which allows you to check your progress regularly and make adjustments as needed. Smaller increments are more manageable, meaning you have a better chance of staying on track.
  3. Achievable – The best goals stretch you outside of your comfort zone but aren’t so unattainable that they become demoralizing. On the other hand, go too easy, and you may never find out what you’re truly capable of. Find the middle ground, and go for it.
  4. Relevant – Pick what’s personally meaningful, not necessarily what’s most popular, and you’ll be willing to work towards it. Don’t set your sights on a marathon if you can’t stand running long distances; instead, find something that suits you and your investment will be that much higher.
  5. Timely – Give yourself a deadline. When your goal is time-bound, you’ll stay motivated, focused and on schedule. Ahead of schedule? Great! Pat yourself on the back, then adjust your goal and keep moving toward that next milestone.

If you’re interested in testing out these tips for yourself, Al and I have a proposal for you: We’re launching a Core Commitment Challenge starting June 15 and would love for you to join us.

It’s 21 days of just 20 minutes of movement per day. Short, sweet, simple. Designed for people who are crunched for time but want to add some movement to their life.

Register here (use code 21DAYS to get the challenge for just $14 if you register by 6/11/20). It’s open to everyone, and we can’t wait to get moving with you!

Why KISS Should Be Your New Fitness Mantra

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Well, hello! It’s been a while, but it’s great to be back. Time away to reflect (and raise two tiny humans) has given me a renewed mission: to inform and inspire, along with igniting a passion for the process of getting fit. It’s not about letting go of your dreams, aspirations and ultimate goals; it’s about gaining the perspective to maintain a healthy balance while pursuing them. Curious about this new outlook? Read on…

They say insanity is doing the same thing over and over again and expecting different results, and that’s where we’re at with the fitness industry these days.

Set goal –> Achieve goal –> Set bigger/longer/faster goal –> Get injured –> Recover –> Set even bigger/longer/faster goal –> Achieve goal (maybe) –> Get injured again –> ???

Sensing a pattern here?

Now, I’m not knocking goal-setting. It’s great to test yourself every now and then, both in relation to your former self and to others. But solely focusing on the achievement of a goal (or string of goals) isn’t just short-term when it comes to fitness; it’s short-sighted.

I’m guilty of this myself. After my son was born, I couldn’t wait to start training again; I had BIG GOALS for a half marathon PR. I thought I was being responsible, doing preventative PT, easing back into running and even going as far as to hire a coach to help rein in my training mileage.

But now I realize that a need to prove myself combined with a narrow focus was ultimately my undoing; I was still missing key strength components to help my new (postpartum) body navigate training.

The PR came, but at a cost: a stress fracture that left me wondering what it was worth.

It turns out there’s a fine line between relentless and reckless. And you don’t often know you’ve crossed it until it’s too late.

Over the past 20 years (I started my writing career at Windy City Sports magazine in Chicago during the early 2000’s), I’ve seen the industry evolve in a way that’s become a lot about ego: followers, PRs, races, workouts in “beast mode.”

The common thread? Bigger, better, stronger, harder, longer, faster, more, more, MORE!

We push-push-push to validate ourselves, thinking that we’ll finally feel the sense of worth that comes with PRs, qualifications, nailing skills or hitting certain levels.

But, the truth is, we still won’t feel good about ourselves, and the finish line just keeps running away.

I’ve talked about this extensively with Al Painter (a friend, colleague, 19-year fitness industry vet and former mountain bike racer), and we commiserated over the shared experience of chasing the elusive “win.”

“When I raced my mountain bike, getting faster was never fast enough. Every ride had to be a training challenge,” Painter told me.

“Winning races weren’t really victories because the second I crossed the finish line, I realized I had to start training for the next event, keeping me from feeling good about the one I just finished.”

We agreed that it’s high time to stop putting pressure on ourselves for PRs, and us competitive-non-elite-athletes are in desperate need of a mental shift.

Whether it takes getting sidelined by a major injury or being quarantined at home due to a global pandemic, we should be utilizing this time not to bemoan missed races, but to re-think our current routines and get back to valuing – and celebrating – the basics.

But don’t basics = boring?

Nope. That’s just your ego talking.

Think of fitness like a pyramid. At the bottom are things like adequate sleep, good nutrition, postural alignment, structural imbalances, etc. When we master these things and are doing them consistently, only then should we gradually layer on other training components.

The top of the pyramid is reserved for elite athletes; not only are they invested in conditioning their bodies for super specific niches, but they also benefit financially from doing so.

“If your livelihood depends on a certain level of fitness to get paid to perform a demanding physical task, you’re playing by an entirely different set of rules,” Painter said in a recent Red Delta Project podcast interview.

For the rest of us, we need to have an honest conversation with ourselves about training our bodies for the life we are living. Or, as Painter says (and I’ve since adopted as my mantra), “You’re not getting paid to play; you’re paying to play.”

I used to measure my fitness in running PRs, but now I define it more broadly: Running’s always been my therapy, so can I keep doing it and stay pain-free, with the occasional race thrown in? Can I lift my toddlers without tweaking my back? Can I go into each day feeling my best, so I can show up for myself and my family?

My challenge to you (and myself) is to take a simpler, kinder approach to your fitness. KISS, if you will. And here’s how we can start:

  1. Define why, then what. There’s no better time to do some soul-searching. What’s are your motivating forces, and how can you translate them into improving your health in ways that make you feel genuinely good about yourself?
  2. Develop body-listening skills. Pain isn’t something to be ignored, pushed through or “dealt with;” it’s your body trying to communicate something. Instead of trying various ways to shut it up, have the courage to converse.
  3. Identify blind spots. Your least favorites are usually the things you need to focus on most: core work, strength training, mobility, posture, etc. Turning weaknesses into strengths is the game-changer. What are you currently resisting?
  4. Learn what advice to take. And, more importantly, learn who to ignore. There’s a big difference between “expert” and “influencer,” so do your research.
  5. Reframe fitness success. Mastering one skill is impressive to people who are also concentrating on that one skill – i.e. running. But, again, unless you’re operating at the elite level, it’s not real life. Are you able to touch your toes, do yard work, take a dance class or throw a ball with your kids?

Think holistically, and the way you define yourself, your fitness, your successes and your failures fundamentally shifts.

Don’t stop dreaming; there’s a time and a place for goals. But just don’t base your self-worth on the achievement of them because it’s a slippery slope.

Channel your excitement into what it takes to get from here to there, and then that PR will simply be icing on the cake.

 

 

What You Don’t Know CAN Hurt You: Outdated Guidelines for Pregnancy & Exercise

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via Getty Images

Disclaimer: This post does not constitute medical advice. If you’re pregnant – and especially if either you or your pregnancy are considered high-risk – always check with your health care provider for exercise recommendations before starting new a fitness routine. 

In a recent physical therapy appointment, my PT asked about how workouts were going now that pregnancy has progressed to the “oh-she’s-definitely-pregnant-not-just-overindulging-during-the-holidays” stage.

For the most part, great, I told her. Although no training’s happening at the moment, I put myself on a loose schedule of cardio, strength training, PT exercises and workout classes throughout the week to keep moving.

The major difference between this and my first pregnancy? I’m feeling larger and dealing with the usual minor discomforts earlier this time around.

And the biggest similarity? Oddly enough, how other people are reacting to my current state – particularly when it comes to fitness: instead of addressing the obvious and offering advice/adjustments, it feels like most instructors simply opt for avoidance.

Yes, there are potential ramifications and legal complications for trainers giving pre- and post-natal fitness advice when they’re not qualified to do so. But given the fact that the average pregnant women isn’t sure what she should (or shouldn’t) be doing, some general guidance would be helpful.

Literally, I have to bite my tongue every time I see another pregnant woman past her first trimester doing sit-ups. 

And what’s even crazier is that some doctors still adhere to dated exercise principles (aka the heart rate one below). This is not to say you should ever go against your doctor’s advice, but rather that you should shop around and find someone who is up on the latest research if you’re wanting to work out at a certain level with baby on board.

So today we’re tackling a few of my biggest pregnancy pet peeves (outdated exercise guidelines and common myths!), as well as some common-sense do’s and don’ts for a happy, healthy pregnancy for both you and baby:

Myth #1: Keep your heart rate below 140 bpm. 

This is perhaps the most common preggo urban legend, but did you know that the American College of Obstetricians and Gynocologists (ACOG) actually removed this recommendation from their guidelines back in 1994?

It’s still a prevalent piece of advice, however – in fact,  a 2010 study of 93 practicing physicians and midwives found that 64 percent of all respondents believed that maternal exercise heart rate should not exceed 140 beats per minute.

Your best bet? Again, check with your doctor for specific metrics, but also consider using breathlessness and perceived exertion to keep yourself in check during workouts.

Myth #2: Don’t lift more than 25 pounds. 

This is actually an arbitrary number, meaning there are no studies that show that lifting more than 25 pounds has an effect on birth weight or premature labor.

It is true that a woman’s capacity to safely lift a load decreases throughout pregnancy, but this has more to do with a change in center of gravity affecting balance, as well as hormones causing connective tissue, ligaments and tendons to soften in preparation for labor.

The safest game plan? Gradually reduce your maximum load as pregnancy progresses, and pay special attention to keeping proper form to avoid unnecessary injury.

Myth #3: Vigorous exercise will overheat the baby. 

You’ve heard the term “bun in the oven” but no woman wants to inadvertently cook her poor fetus!

Interestingly enough, pregnant bodies have a few mechanisms in place to prevent this, however: First, increased blood volume and a lower sweat threshold make it easier to get rid of excess heat. And, second, mama’s weight gain means more tissue that needs to be kept warm.

Of course, use common sense and don’t run in the heat of the sun at the warmest time of day. But as long as you hydrate, hydrate, hydrate and keep cool with sweat-wicking fabrics and proper ventilation, etc., you should be good to go.

Myth #4: Ab workouts are off limits. 

Yes, doing crunches, sit-ups and other ab exercises on your back are a major no-no after the first trimester because they put you at an increased risk for diastasis recti. But that doesn’t mean you should ignore your core!

Depending on the state of your stomach (check with your doctor or a physical therapist first), things like planks may even be off-limits. So modify, as needed, and monitor for “coning” to help avoid separation of your abs.

What else can you do? My best advice here is to see a physical therapist who specializes in pre- and post-natal work to develop a personalized program to keep your core strong – yet safe – during pregnancy.

Myth #5: If you weren’t active before, now is not the time to start. 

You can use your pregnancy to get off the hook when it comes to a lot of stuff, but never – I repeat NEVER – is it an excuse to be totally inactive (unless you’re on doctor-prescribed bed rest, of course).

The exercise benefits to both mama and baby are so great that it’s worth the time and energy investment throughout your pregnancy – just (again) use common sense and stay away from activities that increase your risk of falling. Be mindful of the belly!

If you’ve been active, perfect – simply stick to your usual routine, dialing it back to adapt to your changing body. And if you’re new to working out, even better – now’s the best time to start a wonderful habit with lasting positive effects on both mama and baby for years to come.

Again, it’s worth repeating: Always clear any kind of activity and/or exercise with your doctor. S/he knows your unique situation and can give the best advice.

And, above all else, listen to your own body. You’d be surprised at how mama intuition kicks in when you leave expectations and ego at the door and simply appreciate what your body is able to do!

Portland Fit Fix: Getting Back in the Saddle at Starcycle

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If I could give my fellow moms out there one piece of solicited advice, it’d be this:

Forget about the shoulds, and celebrate the dids.

Case in point: I’m ashamed to admit that it’s been more than two years since my last Starcycle class; in fact, the last time I was in the studio, I was newly pregnant with Wyatt.

Since then, my once uber-disciplined (hello, Type A) fitness regimen has been a lot more…well, fluid.

First it was sleep deprivation. Then it was a move out to the ‘burbs. And the icing on the cake has been a hip stress fracture sustained after training for and racing a half marathon this past spring.

Needless to say, running and I are currently on a break. Not permanently, but indefinitely while I figure things out.

So when Starcycle reached out about a special ride to commemorate their latest news, I jumped at the chance to pedal along with some inspiring local ladyboss mamas.

The ride itself was very similar to what I remember in the previous class – a high-energy, heart-pounding workout in a candlelit room where you can clear your head – but what’s evolved is my awareness and appreciation of the studio’s commitment to work(out)/life balance (read: childcare!).

Trust me: Being able to take a few minutes for yourself while knowing your little one is in good hands is practically priceless. Starcycle not only offers solid 45-minute sweat sessions, but the studio makes working out easy and realistic for riders, especially moms.

And now there’s a good chance you’ll get to experience it yourself since the brand’s new leadership hires will support franchise operations and studio expansion as part of the Starcycle’s national growth.

Sure there’s a time and a place for metrics, mantras and mechanics…but when you’re in need of a much-needed mental (and mama) break – to break a sweat – Starcycle is just the ticket.

Portland Fit Fix: Feeling the MegaBurn in the ‘Burbs

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Moving to the ‘burbs has certainly had its perks: Baby’s own room. A good night’s sleep. A yard.

But it’s also got its drawbacks: Chain restaurants. Urban sprawl. Fewer/farther fitness options.

Until now, that is.

Just as I was mourning the loss of my studio-hopping days in the city, one of my favorite Portland instructors, Ellie, and her business partner, Carolynn, brought the heat to Beaverton in the form of MegaBurn Fitness.

The industrial-chic studio’s high-intensity, low-impact Megaformer M3S workouts are known for utilizing slow and controlled movements instead of momentum, which makes this a full-body burn that’s also friendly for joints.

Haven’t been properly introduced to the Megaformer yet? Think of it as Pilates on steroids at the hands of a medieval torture device (er, spring-loaded “carriage”). No matter how good of shape I think I’m in, the Megaformer always brings me back to reality.

So, yes, if you can’t already tell, I have a bit of a love/hate relationship with this machine. Sure, working out with it will sculpt your core, tone your legs, increase flexibility and chisel your arms like no other. But there’s also a good chance you’ll be shaking with muscle failure and mentally swearing up a storm in the process (trust me, it helps).

Luckily, though, Ellie and Carolynn are as motivational as they are knowledgeable, which translates to constant movement and quick transitions during class — including counting into and out of exercises — so none of those panicked moments where you’re left wondering, “How much longer?!”

In fact, both ladies specialize in choreographing seamless transitions between moves in an effort to keep your heart rate up throughout class. No fumbling around here; it’s a fast-paced and, dare I say, fun way to improve endurance while testing your mental mettle.

Just don’t let Ellie and Carolynn’s kind faces fool you; they’ll have you begging for mercy in a matter of minutes…yet coming back for more when you realize just how efficient and effective this workout can be.

For more info, visit MegaBurnFitness.com.

October Goal Check-In

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The end of October is always a little bittersweet, isn’t it? As exciting as it is to really settle into fall and celebrate Halloween, now we’re suddenly barreling towards the holiday season and a brand new year is just around the corner.

And has anyone else seen all the holiday commercials already?! I’m the first to admit I’ll be cranking up the Christmas tunes before too long…but October 26 was just too soon to start seeing ads about Santa and stuffing stockings.

All that aside, I’m still focused on sticking loosely to my 2016 goals before setting new intentions for 2017. So here’s an update:

1. Health & Fitness: In terms of a typical week, I’m now trying to move at least four or five out of the seven days. With a baby’s schedule and Portland’s rainy season to factor in, this means taking whatever I can get whenever I can get it: Namely stroller jogs, treadmill runs, cross-training on the Nordic Track (yes, you read that correctly; it was left behind by the previous owners of our house), plus a smattering of free weights.

And as much as I miss the accountability of a training schedule, it’s been refreshing to exercise for general fitness for a change. If there’s a day where a workout just doesn’t work out, it’s a relief at the moment to be able to take it in stride versus fretting about getting behind schedule.

2. Training: Speaking of schedules…just last month I mentioned there wasn’t a race on the horizon, but that may soon change because I’m mulling over a potential spring marathon. It’d be a change of pace from my usual summer training cycles focusing on fall races, and this time I’m also considering working under the general guidance of a coach to train smart and stay healthy while ramping up mileage.

3. Community: Our 2016 Team LUNA Chix Portland Run season has officially ended, and we celebrated with our annual party at Title Nine Portland on October 24. In addition to a fantastic group of community members joining us this year, I’m proud to say that we also managed to raise nearly $3,000 for Breast Cancer Fund.

As for next year, we’ll be changing things up a bit, so stay tuned for details! We’re opening applications for team leaders for the 2017 season in early December, so if you’re interested in getting involved with a dynamic group of women who are making a difference in the Portland area, along with getting in some great workouts and making new friends, like our Facebook page for updates.

4. Career: This has been an area where I’ve been feeling reenergized as of late. First, Fit4Mom Cedar Mill hosted a very cool “Mindful Mamas” event this month where we worked out together and then sat down with a life coach to talk about time management and priorities. Lesson learned: Make sure what you’re spending your time on is truly aligned with your goals.

Second, I signed a new boutique fitness client in the Portland area, and we’ve been hard at work on messaging, positioning and PR planning. I love working with business owners who understand the importance of connecting — not only with clients to help them get fitter and feel healthier, but also with the community to give back. So inspiring!

5. Life: Finally, I need to do a whole in-depth post on the glory that is ‘sleep training.’ But for now, I’ll just say this: If you’re having any trouble getting your little one to sleep — whether it’s through at night or just for regular naps, it’s a total game-changer. I’d go as far as to say it’s the best baby-related investment we’ve made because it provides the confidence to do what you need to do to help everyone get some more zzz’s.

The woman we worked with was simply amazing (parents, ping me if you want an intro), particularly because she specializes in minimizing the amount of crying during the process. I had heard horror stories of people having to camp outside of baby’s door enduring hours of screaming, but our experience was quite different. We had a total of 12 minutes of crying in protest the first night before Wyatt slept 12 HOURS.

There’s a lot that goes into it — both in terms of preparation and consistency in order to develop new habits, plus (duh) you’ll still have the usual hiccups now and then — but, overall, it’s been nothing short of life-changing. Chronic sleep deprivation (seven months, in our case) can leave you in a pretty dark place, so it’s pure joy to finally come into the light at the end of the tunnel.

Ready or not, here we come: Are you excited for the final stretch of 2016?

Fit Mom: Valerie Marshall on Finding the Balance in Motherhood

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One week overdue with baby number two (left) & just five weeks postpartum (right)!

Most of the time I dedicate my Q&A’s here on the blog to athletes in pursuit of race goals, but this week I’m talking to a now-mom-of-two with some pretty awesome athletic achievements of her own.

I did a double-take when Valerie Marshall posted her pregnancy transformation shots (below) a few months back and was curious to chat with her more about her post-pregnancy journey.

While Val’s results may not necessarily be the norm (case in point: I’ve still got a few pounds to lose seven months out, but I’m in no hurry), they’re a testament to her hard work and dedication.

Yes, Val looks fabulous, but what I particularly love is that she embodies how pregnancy, childbirth and motherhood can be incorporated into a lifelong pursuit of health and fitness instead of approaching them as if you’ve reached the end of the road.

Read on for more of her philosophies, as well as Val’s top tip for new moms who are looking to reclaim their fitness and achieve “homeostasis” in their life…

Your transformation picture after your first pregnancy is impressive! What was your motivation for getting back into shape post-baby?

My motivation for getting into shape postpartum was easy and natural for me; I just wanted to exercise the way I did prior to pregnancy (and breastfeeding definitely helped). Before I was pregnant with Roman, my first pregnancy, I was training for my fourth marathon and I so badly wanted to get back to that place.

Did you do anything during your pregnancy that you think allowed you to bounce back more quickly after?

During my pregnancy I continued to exercise, but I modified high intensity workouts to medium or low intensity. As third trimester approached, I started to walk instead of run and do yoga or barre instead spin class. I believe that I bounced back so quickly postpartum due to exercising regularly before and during my whole pregnancy.

You attribute it to physical and nutritional work, but also a balance of wellness: social, emotional, spiritual, environmental, occupational, intellectual and physical – can you elaborate on what that means to you?

I attribute my overall well-being postpartum to the whole spectrum of wellness: social, emotional, spiritual, environmental, occupational, intellectual and physical.

Social: Within days postpartum I had my very first date as a mom with my husband, just the two of us. I had a difficult time leaving my newborn son, but I needed to remember that I am not only a mom, but a wife, too. About a week postpartum, I had my first girls’ night since being a mom. Once again, it was difficult to leave my newborn son, but I needed to remember that I am an individual as well as a momma. Plus, it was great bonding for my son to spend one-on-one time with his dad. From that first week on until now, I make sure to schedule out time for my husband, myself and friends and family; it’s all about balance in life.

Emotional: I was very emotional when I first became a momma, and throughout pregnancy; mainly due to hormones and lack of sleep, but also do to a changing lifestyle. To help keep myself in check, I went to yoga/meditated, exercised, and journaled.

Spiritual: Spiritually, I am a Christian and love to worship. So I made sure to set aside time for God, whether at church, in the car, or at home (usually while breastfeeding).

Environmental: This does not directly relate to how I bounced back postpartum, but I do try to use all organic products and organic/minimally processed foods. I enjoy the great outdoors and breathing in fresh air (I love living in Bend where recreational fitness is all around).

Occupational/Intellectual: Prior to being a momma I was a working-woman with a degree in Fitness and Nutrition. I made it a point to keep up on educating myself, so that one day when I do enter the workforce I will not be lost in the dark. I also really love learning about wellness and educating not only myself, but friends and family, as well.

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Val gained 40lbs while pregnant with her first baby (upper left), then had 10 lbs and muscle left to gain one day postpartum (upper right). She credits a “proper balance of wellness” to her results nine mos later (bottom)!

Walk us through some highlights of typical days of exercise & nutrition – immediately after, then 3, 6, 9 and 12 months out from being pregnant.

Highlights of typical days of exercise and nutrition: We all love to have our cake and eat it, too. I am a huge believer in rewarding yourself whether that be with food or not, but for me, I definitely reward myself with desserts. Plus, breastfeeding made me extremely hungry all of the time. I try to eat a “balanced” diet most days of the week to maintain a healthy lifestyle now and for a healthy future.

Nutrition is not only for weight, but is also for prevention and treatment of many diseases, so I try to keep that in mind when I am planning my meals. Meal planning was extremely important for my nutritional habits postpartum. It is so easy just to snack and graze throughout the day or to go long periods of time without eating. I would meal prep and prepare meals usually on Sundays or even just the night before. This definitely takes time out of your already busy and tiring day, but it is so worth it. I could talk days and days about nutrition, it is a true science to find what works for your body and lifestyle.

0-3 months: Due to nap schedules and lack of sleep, I exercised whenever I could find time. During those first three months I spent a lot of time walking, running and doing Barre3. At the local gym, there is a Baby and Mommy cycle class, where I could bring Roman in with me. This class was awesome, I was able to do an hour cycle class and he either napped in the stroller right in front of me or he played on a blanket on the floor.

3-9 months: I was not quite ready to introduce Roman into gym daycares yet, so I continued to exercise at home or when my husband, mom or best friend could watch him. During these months I ran, went to Baby and Mommy cycle class, started cardio yoga and did p90x.

9-12 months: I was finally ready to introduce Roman to gym daycares, which he loves going to. Roman started walking at 9 months, so he was on the move, which made it difficult to exercise at home. At the gym, I participated in HIIT classes, cycle classes, cardio yoga and some light lifting in the weight room.

And baby no. 2 (the adorable Kennadi) is a girl – congratulations! How was your second pregnancy? What’s the same & what’s different this time around?

Pregnancy #2: I was so excited and much more relaxed with this pregnancy. I had a lot of energy, thank goodness, since I was chasing after a toddler all of the time. I exercised and did my prenatal stretches most days of the week to prepare for the arrival of baby girl. I had a much more difficult time eating “healthy,” however; all I want to do is eat cookies and bagels with cream cheese!

My plan was to just play-it-by-ear for the first month or so when it comes to setting any fitness goals. Basic fitness goals of mine, with no set timeline as of now, would be to run a few more full marathons and maybe even my first sprint triathlon. Physically, I would love to get my body back to where it has been in the past, but I have a feeling that will take more time this round than it did when I was just a mother of one.

What’s your top tip for new moms who are looking to reclaim their fitness and achieve “homeostasis” in their life, as you call it?

My top tip is to set goals, make a schedule, have a plan and stick with it. Most importantly, remember that you are an amazing mother, but you are not only a mother; you have so many more roles in life and they should all be given special attention.

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The Baggs family: Roman, Tim, Val & Kennadi

Thanks for your time, Val — and congratulations again on your beautiful new addition!

Fit mamas, I’d love to interview you! Email me at info (at) kineticfix (dot) com for info. 

May Goal Check-In

 

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You know how when you start running, it can be pretty uncomfortable, discouraging and fill you with self-doubt? Well, that’s also how the initial few months with your first baby can feel.

Am I doing this correctly? I have no clue. Is this normal? Who knows. Is he happy? I sure hope so. 

But then you push through, eventually hit your stride, and that’s when things finally start to click. That’s exactly how this past month felt.

Not that we’ve got everything figured out — far from it! But we’ve started to get into a good rhythm as a family and find some semblance of a life outside of diapers, naps, bottles and mountains of laundry.

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

Here’s where things stand currently:

1. Health & Fitness

After last month’s initial excitement of being cleared to work out again, my goal for May was to address any weaknesses from the last year of bodily changes, as well as help protect myself against future issues — i.e. “mommy slump” from feedings or back pain from picking up a rapidly-growing kiddo.

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Enter the wonderful Angi McClure, who runs a program here in Portland call Body401k. She’s not about quick fixes; her work focuses on in vesting in body longevity because, let’s face it, we’re in ’em for the long haul, so the least we can do is take good care of ’em.

I worked out with Angi while I was pregnant, and I know a lot of the work we did helped me stay strong while carrying Wyatt and recover quickly after. So now that I’m getting back into my fitness routine, I’ve resumed sessions because it’s one thing to be cleared to work out and it’s quite another to proceed properly while learning how to navigate the ‘new normal’ of your body.

Another awesome component of postnatal fitness? Stroller Strides.

If all goes to hell, at least I can count on this workout each week. Not only do I get to bring Wyatt along to a butt-kicker of a workout, but it’s also a fantastic way to commiserate connect with other moms in the area.

2. Training

My first official post-baby race (Wanderlust 108‘s 5k) is under my belt, and what can I say? It was rainy, it was cold, the course was hilly and I was huffing and puffing the whole time.

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But thanks to the encouragement of several of my Team LUNA Chix Portland Run teammates, I got it done. No PR’s, no course records — just the satisfaction of knowing I finished, I have a baseline from which to work, and things can only get better from here.

That said, my grand plans to start building mileage this month in an effort to work into training for this fall’s Portland Marathon was an epic fail. I did manage to get a few miles in each week, but I’m currently thinking I’ll have to re-set expectations when it comes to that race.

3. Community

We had a busy but successful month with Team LUNA Chix Portland Run, thanks to our inaugural “Community Week” in which we teamed up with other local businesses and groups to highlight all the great things going on here in PDX.

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We ran, we yoga’d, we bootcamped, we shopped and we volunteered, all in the name of helping to get the word out about what we do, as well as show some love for a few of the great stores, studios and charities in the area.

Up next? In addition to our weekly workouts (Mondays, 6:30 pm at Duniway track), we’re working on organizing a scavenger hunt, as well as more events with our favorite people and places in the fitness community.

Check out our Facebook page for details, and follow us on Instagram and Twitter for updates on what we’ve got going on each week.

4. Career

As I mentioned last month, I ended up extending my maternity leave from my company, Pulse Creative, through May. Mama intuition told me that Wyatt needed a full three months of being my sole focus, and I’m fortunate enough to have clients who are very understanding when it comes to balancing family with work.

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Having my Wanderlust gig, however, did allow me to ease back into things by leading the warm-up at the event’s 5K. And I even squeezed in a few client calls and informal proposals to get a few things in the queue for when I start to ramp back up in June.

5. Life

I’m pretty sure having a child is going to teach me many life lessons, the first of which are:

  1. You cannot control everything.
  2. You cannot do it all.

The way in which Wyatt was born did a pretty good job teaching me no. 1, and life with a baby is schooling me no. 2…every. single. day.

I’ve learned that there are two keys to surviving the first few months with an infant: delegation and outsourcing. Family and friends have been literal lifesavers for me and Ben, whether they’ve dropped off food, stopped by for a visit, shared war stories, helped with a feeding or stayed up practically all night to help us get a few hours of sleep (thanks, MOP!).

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But it’s other little luxuries like having someone come in to tidy up your looks-like-a-bomb-went-off apartment every few weeks or a few precious hours here and there with an extra pair of hands, thanks to this awesome flexible childcare service, that help make a job that’s 24/7 — with no breaks, sick days or vacation — a little more sustainable.

Which leads me to the third, and perhaps the most important, life lesson I’ve learned so far from Wyatt’s past few months on this planet:

Happy moms make happy babies. 

My pediatrician told me this early on, but it wasn’t until recently that I fully understood what he meant — i.e. it’s important to be able to take a step back once in a while and make a little time for myself to regroup.

Not only does this give me better perspective as a mom, but also does wonders for me as a person when I have those oh-my-God-what-did-I-get-myself-into moments where I feel totally overwhelmed and impossibly unprepared.

Because, as I’m learning from my more seasoned parent friends, that feeling never quite goes away!

How are your 2016 goals coming along?