Category Archives: Reference

10 Fourth Trimester Life-Savers

BabyFeet

Back when Wyatt was just a bump in my belly, I shared a few favorite first, second and third trimester essentials that helped us make our way through pregnancy together.

But have you heard of the fourth trimester? It’s the concept that the first three months after birth are quite literally an extension of life in the womb for baby.

And I’m not gonna lie: At times, it can be a rocky transition for everyone involved. Not only does baby need lots of attention, but mama also deserves extra TLC during recovery and those sleepless nights and days spent getting to know the newest family member.

As always, everyone’s experience will be a bit different, but these are just a few of the things that I found helpful for easing into motherhood. And by ‘easing in’ I mean jumping with both feet into the deep end. 

1. Nursing Tanks

If you’re nursing or pumping, not only will you need quick access, but you’ll also need something pretty forgiving as you change size throughout the day. Consider the Gilligan & O’Malley Nursing Cotton Camis part of your new mom uniform; at $20 a pop, they’re as budget-friendly as they are baby-friendly.

GilliganOMalleyCami

2. Support Tights

Another staple in your new mom wardrobe? A pair of tummy-friendly tights, which are both comfortable and versatile as your body shape-shifts in the first few months postpartum. One of my favorites were Blanqi’s Highwaist Support Leggings, which not only help provide some extra core support but also come in handy when you’re between sizes.

BLANQI_support_leggings_baby

3. Nipple Butter

Whether you use it for nursing or as a lube with your breast pump, Earth Mama Angel Baby’s Natural Nipple Butter is the best stuff out there — period. It’s from a local company, it’s all-natural and it works, so do yourself a favor and stockpile this stuff by the case before baby comes.

earth-mama-angel-baby-natural-nipple-butter4. Breast Pump

Speaking of your ‘ladies,’ if you’re thinking of breastfeeding and/or pumping you’ll want something to get the job done without too much…collateral damage, shall we say? After trying the Medela Freestyle, which was awesomely small and portable, I ultimately settled on the Spectra Baby S1. It came highly recommended from a girlfriend, and I found it to be just as effective, but a lot gentler.

Spectra

5. Pumping Bra

If you’re a woman, you’re no stranger to multitasking. And if you’re a breastfeeding mom, you’re no stranger to multitasking while pumping. Enter the Simple Wishes D*Lite Hands-Free Pumping Bra, which is adjustable in size to sustain a perfect fit over time as a nursing mother’s size changes. Brilliant!

IMG_4061-DLite-w-Pump

6. Nursing Pads

And while we’re on the subject of milk, when it comes in you’ll want to be prepared with some disposable nursing pads to keep from leaking through your shirts, on the sheets…you get the point. But after your supply evens out, I’ve found these washable breast pads to be more comfortable and better at wicking away moisture.

breastpads

7. Robe & Comfy PJ’s

One of the best maternity investments I made in terms of cost-per-wear was this robe and nightgown set. I can’t say enough about how handy a lightweight cotton robe with pockets can be for keeping you warm when you’re up at all hours, as well as having handy pockets to stack bottles, pacifiers, burp-cloths, etc.

HappyMamaRobe

8. Amazon Prime

Another invaluable investment? An Amazon Prime subscription, which is worth it’s weight in gold. From diapers to developmental toys and everything else in between, it’s a necessity in those early days when you need something — stat! — and can’t get out to the store. Simply search, click and it’ll be on your doorstep in two days.

Amazon-prime

9. Meals

I cooked exactly two freezer meals and one batch of lactation cookies before Wyatt came, thinking that’d tide us over until I get back on my feet and had time to get in the kitchen again. HA! Little did I know we’d come to rely heavily on frozen foods, take-out, meal delivery services and the kindness of friends and family in those first few months. Have a friend with a new baby and want to know how you can help? Bring over a warm meal, and they’ll be forever indebted to you.

Forelle

10. Thank You Cards

I’m old-school and believe that any gift you receive deserves a nice handwritten thank-you. Save time — and your sanity — by stamping and putting your return address on a bunch of cards before baby arrives. That way you can write them as you go, ensuring you’ll get ’em out the door in a timely manner and also remember who sent what when the time comes.

ThankYous

*Bonus: Netflix Subscription

Finally, no list of postpartum must-haves would be complete without the mother of all necessities during those first few months: a Netflix subscription. When you’re up at all hours night after night, it’s either stare at the ceiling while feeding or immerse yourself in a season — or three — of your favorite show (my choice was Orange is the New Black). So sink into the couch together and enjoy some quality cuddle time!

Mamas, what were your fourth trimester must-haves? 

Body After Baby: 10 Tips for Easing Back into a Fitness Routine

PostpartumFitness

A fellow active mama and I were chatting over coffee after our Stroller Striders class the other morning. While reminiscing about our racing days and talking about training plans that have since been derailed, we came to the consensus that the whole”bouncing back” after pregnancy concept is a load of crap.

Sure, recovery is one thing. I credit an active pregnancy with being able to get back on my feet fairly quickly after my c-section.

But fitness and performance? That’s another thing entirely.

So in an attempt to set the record straight on the “body after baby” business, I figured I’d share a few of my real-life tips on upping your activity ante post-baby:

1. Go on the offense. I learned firsthand that it’s not so much pregnancy that will sideline you; it’s the fact that you’ll be sitting around for six weeks afterwards recovering, nursing, not sleeping, etc. So start early and often — bank whatever training you can muster while pregnant to keep from going into too much of a deficit after baby’s debut.

2. Wait for the all-clear. As eager as you may be and as great as you may feel, do not disregard your doctor’s orders. Wait until bleeding stops, incisions are healed and you’re given the go ahead from your doctor to resume regular activity. I’ve heard way too many stories of mamas pushing it prematurely only to end up with injuries and other setbacks.

3. Start slooowly. Don’t expect to come out of the gate right where you left off! This was a tough pill for me to swallow, but I made the decision to relish walking and enjoy not working out for six weeks. Think of it as an extended rest and recovery from training — and use the time to stretch your legs, get some fresh air and fight off cabin fever.

4. Take the pyramid approach. When you’re training for a race, you taper down so you peak on the day of the event, right? Well, labor and delivery is the same concept, except in inverse — you slowly decrease intensity and modify exercise as you get more pregnant and then build back up afterwards.

5. Enlist help from a pro. Sometimes it takes an outside voice of reason to make you take it easy, build a solid foundation and help keep things in perspective. And take it from me, it’s well worth the investment to rebuild that core because you’ll need it as baby grows in fits and spurts!

6. Embrace the suck. Know going in that it’s not going to feel great. And expect to end up in a frustrated funk when you realize just how off-balance and generally unfit you feel after having a baby. So set your expectations accordingly, and you’ll have more patience for chipping away slowly at that #mombod.

7. Tag team your little one. A fit mama friend revealed this brilliant approach toward weekend workouts. If you and your hubby are both trying to squeeze in some major training, one person gets priority on Saturday morning while the other person gets dibs on prime workout time on Sunday.

8. Enlist your new workout partner. This took me a while to feel comfortable with, but around two months in, I joined said Stroller Striders class with Wyatt. If you can’t beat ’em, join ’em…er, if you can’t leave ’em at home, bring ’em along to your workout!

9. Set a major goal with mini milestones. Time flies when you’re tending to a little human, so set some dates on the calendar to get yourself back in the game. For example, my first post-baby race was the recent Wanderlust 5k, which helped get me fired up for Portland Marathon training.

10. Be kind to yourself. Finally, if you do nothing else and take no other advice from me, give yourself a break. One of the biggest lessons I’ve learned as a new mom is that we’re all just trying our best to get by, so a little kindness with the self-talk goes a long way. After all, life has changed dramatically and your priorities have shifted, so your best bet is to take the new twists and turns in your fitness journey in stride!

What are your favorite tips for getting back on the fitness bandwagon post-baby?

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?

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? 

3 Tricks for Warding Off a Workout Slump

ProgressNotPerfection

Usually my top tip for getting fired up for workouts is to sign up for a race and commit to a training plan. Because even if you don’t end up following it to a T — let’s face it, life happens — I figure that a compliance rate of, say, 80 percent will still net you good results.

But what happens when there’s NO race on the horizon or NO looming goals to keep you in line? Whether you’re on a temporary hiatus (like me) or your motivation is flagging for another reason, I promise there’s still hope for getting (or staying) in shape.

Here are the three tricks I’ve been using to keep myself going during pregnancy in the absence of training plans and racing adrenaline; the great part is that they apply universally when it comes to avoiding any kind of fitness slump:

1. Define your “why”

Maybe you want to play with your kids without feeling winded. Or you want your wardrobe to fit like it did before the holidays. Whatever the reason, figuring out what lights a fire in your belly will help you stay strong when you’re at a crossroads and in danger of making poor decisions (i.e. the couch is calling).

For example, running goals usually keep me inspired — either challenging myself by time or distance — and workouts are geared accordingly. Instead, I made it my mission to stay active during pregnancy in the hopes of having a smoother labor and healthier baby, which tugs at my heartstrings and gets my butt to the gym on days where I’m feeling more ‘meh’ than motivated.

2. Take a week at a time

While a great idea in theory, sometimes a goal like, “I’m going to work out five days per week this year,” is just too daunting. Especially if you have an ‘off’ few days and end up scrapping the whole thing in frustration. Instead, biting off a smaller chunk — like planning just a week’s worth of workouts at a time — will allow you to celebrate frequent victories instead of agonizing over intermittent defeats.

While I happen to be the opposite (I thrive on making a plan and sticking to a schedule), I was concerned about not having any kind of big-picture structure during my pregnancy. But having ClassPass has come in handy; you can only reserve four classes at once and are limited to scheduling one week out, which means I plan workouts just a few days advance and they end up fitting better into my ever-changing schedule.

3. Piggyback your workout

Take a page from Katy Milkman’s book and try bundling your temptations, as described in this study. The idea is that by pairing “instantly gratifying but guilt-inducing ‘want’ experiences (enjoying page-turner audiobooks) with valuable ‘should’ behaviors providing delayed rewards (exercising)” you’ll be more successful in the long run.

It was only after I’d read about this concept that I realized I’ve been applying it to my own workouts for the past few months. You see, I’ve gotten hooked on a few podcasts (Serial, anyone?), but will only allow myself to listen to each week’s episode if I’m at the gym on a piece of cardio equipment. And you know what? All of the sudden walking on the treadmill got a whole lot more appealing!

How do you trick yourself into making workouts stick in your schedule?

10 Third Trimester Life-Savers

ThirdTrimester

After sharing my first trimester and second trimester essentials, it’s time to get down to the nitty-gritty with a few items that are helping to get me through the home stretch of pregnancy — aka the third trimester.

As always, everyone’s experience varies, but I thought it’d be fun to share a few of my favorite items for making life just a little bit easier during these final few weeks…

1. Maternity Swimsuit

One thing I’ve discovered this trimester is that the amount of time you’ll want to spend in the pool is directly proportional to how far along you are in your pregnancy, which is why a good maternity swimsuit is essential.

MatSwimsuit

I sized up and purchased this one from Coeur Sports for days I want to let the belly breathe, but also received an unused hand-me-down Liz Lange maternity swimsuit (mine pictured above) from a friend that’s been my go-to on cold mornings or days when I want a little more modesty at the pool.

2. Chiropractic Work

As your body preps itself to be able to push your baby out, hormones help loosen related ligaments; the upside is that this helps make room, but the downside is that it’s super easy to throw your spine and pelvis out of proper alignment.

PreggoChiro

Based on a recommendation from my prenatal movement coach, I’ve recently started regular sessions with a local practitioner who specializes in prenatal care — not only has it worked wonders on my tweaky SI joint, but I’m also hoping it’ll encourage Baby H to move into a head-down position.

3. Acupuncture

Even before pregnancy, I was all about exploring alternative medicines, but it’s especially important now if it could help me achieve optimal health while Baby H is developing at his or her different stages of growth and differentiation.

Acupuncture_needles

I’ve been going about once a month for the past year, but now that I’m in the third trimester I made the switch to another local resource who specializes in women’s health in the hopes that I can bake this little bun well and, maybe just maybe, persuade Baby H to flip.

4. TUMS

Almost every pregnant woman’s best friend, you’ll be popping these puppies like candy come the last few months — or as soon as your expanding uterus starts to encroach upon precious stomach space.

TUMS

Of course, you don’t want to overdo it so be sure to discuss any supplementation with your doctor first; but assuming you get the go ahead, take as directed to help soothe your poor esophagus from the retaliation of your squashed stomach.

5. Hypnobirth App

Created by an experienced practicing Midwife and hypnotherapist, this app was recommended by a friend who has been using it to help keep herself calm, relaxed and confident as delivery day draws nearer.

hypnobirth

And because these last few weeks seem to be flying by, I’m making more of an effort to be mindful and enjoy the moment — to take time to sit down, do nothing and just be with my growing baby without distractions — so we’ll see if this helps!

6. All. The. Butters.

This was a second trimester must-have, but it’s well worth mentioning again now that the belly is swelling to epic proportions and starting to itch and pull in odd places.

nourishing_herbal_cream-800x980

I’ve been alternating Farmaesthetics Nourishing Herbal Cream, Booda Butter and The Spoiled Mama’s Tummy Butter for Stretch Marks in heavy rotation after each shower in the hopes that they’ll help keep my skin elastic enough to accommodate Baby H as s/he packs on the pounds.

7. All. The. Fiber.

As regular as I was before and during the majority of my pregnancy, there are days now when my digestive system comes to a grinding halt — yep, there’s no such thing as TMI when we’re talking pregnancy — so the best defense is a good offense when it comes to preventing constipation.

belvita

When I’m not popping probiotics, prunes or other high-fiber whole foods, I’ll occasionally sneak a pack of my new favorite treat when I’m craving sweets but want to try to steer clear of the super unhealthy stuff.

8. Support Gear

Like we need another piece of clothing to struggle into while pregnant, right?! But hear me out here…support gear is highly underrated when it comes to keeping yourself comfortable while dragging around an extra 25-35 pounds in your midsection.

matsupportbelt

I’m still using my Blanqi BODYSTYLER® Maternity Underbust Belly Support Tanks daily (use my referral link to get a code for 20% off!), and even though I’m not running, I’ve started using my heavy-duty maternity support belt to help keep things reinforced during walks and other activities.

9. Mama-to-Be Teas

When it comes time to kick up those (now-swollen) feet at the end of the day, I can’t think of a better way to relax than with a good book and a hot cup of tea.

Teas

Earth Mama Angel Baby’s Mama-To-Be Sampler just so happens to be one of my favorites — not only is is a local Oregon company, but it’s also got a box of its four best-selling varieties geared specifically for us queasy, heartburn-prone, anxiety-ridden and/or waiting-for-the-big-day preggos.

10. Maternity Activewear

You may have already seen my post on Mumberry, which makes super-legit maternity activewear, thanks to the brand’s signature Mumband™, which is built into all of their apparel and provides crucial belly and back support.

IngridIsabel

But another staple in my gym-going attire has been Ingrid & Isabel’s Active Legging with Crossover Panel, which was recommended by another pregnant friend; these pants are beyond comfy with thick material, a good fit and a stomach panel that stays put — definitely worth checking out!

What are your must-haves for the third trimester of pregnancy? Any other tips to share?

Triathletes: The Secret to Avoiding Injury This Season

IPF

In theory, making the move from a single sport to three adds variety to your exercise regimen and will reduce injuries, right?

Well, the reality is a bit different, thanks to the “compound effect” of doing three activities: “What we have to compare it to other sports is the injury rate, and triathletes have one of the highest incidence rates of any sport,” Dr. Joshua Burns, a researcher and podiatrist at the University of Sydney in Australia, who has studied the nature of triathletes’ injuries told The New York Times in this article.

The bad news? Triathletes, in particular, are susceptible because they not only engage in a highly-repetitive stress activity, but also only move in one plane of motion (and likely sit all day at work), which contributes to limited range of motion in the mid-back and hips. The good news, though? With the right approach to strength training, you can correct imbalances, resolve weaknesses and vastly improve performance.

That’s where my friend Al Painter of INTEGRATE Performance Fitness comes in. Not only has he been teaching endurance athletes how to dodge the injury bullet for years, but he also knows. his. stuff. As you can see below, there’s a reason why he’s been named “Best Bay Area Personal Trainer” by CitySports Magazine, so I always love picking his brain about the latest workout crazes and geeking out together over the greatest fitness gadgets.

As training seasons begin to ramp up, I thought it’d be fun to sit down with him and talk about the not-so-secret secret for avoiding injury when it comes to multi-sport endeavors.

1. Triathlon is in endurance sport, so why is strength training important for triathletes? It helps to reset the body from the repetitive stress nature of training in one plane of motion. It can also keep the hips strong, which goes a long way for happy low backs and knees.

2. How much about it is preventing injury versus being able to perform better (i.e. faster!)? Yes to both! I think one leads to the other. Keep the muscles balanced, and you can reduce your chances of getting hurt and improve your chances of performing well.

3. If body weight is the only thing being “lifted” during a triathlon, why do triathletes need a training program that uses free weights, machines or other equipment? It can lead to more speed in the pool, more power on the bike and more efficiency running.

4. How does strength training for triathletes differ from programs used by bodybuilders, powerlifters and the general public? Triathlon training should emphasize split-stance and single-leg lower body moves while incorporating single and alternate arm patterns to work on diagonal loading of the hips and shoulders working through the core. I’ll definitely get into more of what endurance athlete specific strength training should like the night of the talk.

5. What do you think is the biggest misconception about triathletes and strength training? That it will slow them down, add bulk and take away from swimming, riding and running.

6. So is it enough to go lift weights at the gym a few times a week? No, there needs to be a program dialed in to address what endurance athletes need: solid mid-back, shoulder and hip mobility. It has to have a plan, a purpose and specific outcome as the goal. Plus, if there is a performance gap in the pool, on the bike or on the run, strength training can help to close it.

7. What’s the biggest mistake you see most triathletes make with their current strength training routine? Not enough emphasis on the back half of the body which is the powerhouse for performance and proper posture.

8. If there’s one exercise triathletes absolutely cannot afford to skip, what is it? I don’t know if it’s an exercise as much as it is a movement: Learning the hip hinge is critical to opening the front half of the body and strengthening the back half to help with both injury prevention and performance improvement.

9. Should triathletes adjust their program when training for different distances? How? My stance on this is that the longer the distance, the more hip dominant movements (hinges, bridges, etc.) they should do. It should be the majority of the lower body work to keep the glutes as “online” as possible. Once they shut down, the whole operation can go south.

10. Say someone’s deep into training and short on time; is there a minimum amount of strength training they should be doing each week? Two days a week for at least 30 minutes using compound movements. Exercises combining hinging + pulling and squatting + pressing work really well. Especially using a split stance with single or alternate arm exercises.

Thanks, Al — great info, as always! 

Attention Bay Area friends: Al’s doing a *free* triathlete-specific strength training workshop at Sunnyvale Sports Basement from 6:30-8:00 p.m. on Thursday, February 11. Swing by, say hi, and pick up some of his tips on the best kinds of strength training exercises to help you race stronger, recover faster and reduce the chance of getting injured this season. 

Click here for details on the event, and visit INTEGRATE Performance Fitness to learn more.

Triathletes, is strength work part of your regular training regimen?

My 10 Favorite (Free!) Online Workout Resources

fitness, home and diet concept - smiling teenage girl doing push-ups at home

As much as I’m excited about Baby H’s impending arrival, I’d be lying if I said I wasn’t a tad bit nervous about squeezing in workouts with a wee one who could care less about schedules, classes and training cycles. While s/he will be a priority from here on out, I don’t want to entirely lose my “me” time — those regular sweat sessions that help me fight stress, make goals, feel good about myself and (as I’ve heard) allow me to be a better mom.

Fortunately, though, I’m not alone in this endeavor. There’s a wealth of fit mamas out there who are not only great role models, but on whom us newbies can also lean for advice when it comes to navigating this “new normal” with grace and a sense of humor!

Case in point: My college friend and sorority sister, Angela, who is so many inspiring things…a successful lawyer, a mother of three and an avid marathoner and Ironman 70.3 finisher. We connected recently about postnatal training, which she now does mostly at home whether it’s running on the treadmill, riding her bike trainer or doing yoga in front of the TV.

Angela's also an amazing role model for her kiddos; here, she helped her daughter run her first 5k!

Angela’s also an amazing role model for her kiddos; here, her daughter ran her first 5k!

Note to self: Apparently the rhythmic thumping of the treadmill is a great way to lull newborns to sleep. Thanks for the tip, Ang 🙂

One thing she said she’s missing, however, are some solid workout resources to help her keep her home workout mojo between training for races. And being that I’m about to venture into the same territory, she figured it might be a topic I’d like to explore (yes!), so I’ve been on a quest to find what I think are the best free fitness resources online at the moment.

Here’s what I came up with:

1. One-Stop Shop: Fitness Blender

Founded by a husband and wife team, Daniel and Kelli, it offers a wide selection of full-length video workouts in all kinds of categories. Whether you’re looking for cardio, strength, stretching or more, I love that you can search by workout length, body focus, training type and equipment needed for a sweat session that’s customized to your needs.

2. Spinning: Spinning Freak

While this site doesn’t host guided at-home cycling classes, per se, I do think it’s one of the most legit bike workout resources on the web. I don’t know about you, but instead of watching people with poor form yell out cues, I’d much rather download workout profiles and their corresponding playlists and go at it on my own; that way, you’ve got all the zone and cadence information you need for a fantastic, focused ride.

3. High-Intensity Interval Training: Body Rock

If you’re short on time and looking to maximize your results, this is a must-visit site for its high-quality videos, creative moves, basic equipment and short but very intense workouts. Expect lots of cardio and (mostly) bodyweight circuit workouts, all of which are modifiable for a range of skill levels and either come with detailed descriptions and pictures or are well-instructed in video format.

4. Strength Training: XHit

Bodybuilder types beware, this site’s more geared toward a peek behind the scenes of celebrity fitness routines with a range of lower body, upper body and core strengthening exercises, as well a number of seven day workout plans. But I like that you can piece together different videos to target the areas of your choice, so consider it a complement to your usual routine or a way to mix things up on those days where you just can’t make it to the gym.

5. Yoga: Do Yoga With Me

Get your OM on any which way you choose, thanks to an incredible offering of classes from this site. Not only are instructors top-notch, but you can also sort videos by difficulty, class length, style and teacher — plus there are a number of instructional videos that focus on the basics and skill-building for honing your practice at home.

6. Programs from Favorite Trainers: Be Fit

If you’re inspired by working out with popular trainers such as Jillian Michaels, Denise Austin, Jane Fonda, Billy Blanks Jr., Tara Stiles and more, then this is the place to go for all kinds of fitness programs. Not only does it offer a new video each weekday, but it’s also got a huge range of videos to cater to every craving, whether you’re looking to burn fat, sculpt muscle, tone up or slim down.

7. Pilates: FT Pilates

While it hasn’t been updated in some time, this site still offers a number of specific, mostly-bodyweight workouts that are fun, informative and allow you to target different areas of the body for flexibility and toning. One of my favorites is the stability ball workout, but I’ll also piece together other shorter videos for a full-body routine.

8. Bodyweight: Make Your Body Work

As a professional weight loss coach and “Canada’s Top Fitness Professional” in 2013, Dave Smith offers almost 80 full workouts, as well as a bunch of other videos with advice for adopting a healthier lifestyle. Each workout challenges your entire body, include elements of cardio, strength and core conditioning, plus offers different difficulty levels that provide up to four distinct options for every single move.

9. Miscellaneous: eFit30

Interested in exploring Primal Movements or Air Yoga? This Australian-based site gives plenty of variety to keep you from getting bored, yet it still offer offers a number of your traditional yoga, Pilates, bootcamp, total-body and high-intensity interval training videos to keep you active when you just aren’t able to hit up the gym.

10. On-The-Go: Nike Training Club App

When all else fails (or if I’m just too lazy to look up a workout on my computer), I know I can always count on NTC to deliver an ass-kicking via my iPhone that will leave me crumpled on the floor in a happy, sweaty heap. The app features more than 100 workouts led by Nike Master Trainers, complete with audio cues, video guides and step-by-step images to ensure good form and make following along a breeze.

Do you have any favorite online resources for free, at-home workouts? If so, please let us know below! 

Don’t Fall for These Six Holiday Diet & Exercise Myths

HolidayEating1

‘Tis the season to eat, drink and be merry!

But indulging with abandon has a way of backfiring around this time of year — especially when we’re full of reasons for  getting back on track tomorrow.

Only the problem is that ‘tomorrow’ is almost a month from now. 

So to help separate fact from fiction, Marsha Hudnall, president and co-owner of Green Mountain weight management program, shared with me her top five myths about diet and exercise around the holidays.

Christmas Hips

Bottom line: It’s cool to partake in all of the festivities, just keep your wits about you!

Myth No. 1: Diet before and during the holiday season.

Reality: Learn to eat mindfully instead (i.e. listen to what your body is telling you and try to be aware of when you are full or satisfied). Make decisions that leave you feeling good about yourself and your choices, even if one of those choices is to have that delicious dessert. It’s not about ‘naughty’ or ‘nice’ foods. It’s about eating in a way that makes you feel satisfied — both while eating and afterwards.

Myth No. 2: Double up on your workout to shed those extra calories.

Reality: Regular physical activities that you enjoy are as beneficial for optimal health as they are for weight management. It’s less about burning calories and more about moving to feel good, which sets you up for making better choices. Exercise in excess is usually not healthy — and even worse, an injury could keep you from feeling less than merry this season.

Myth No. 3: Weigh yourself daily to help control your eating.

Reality: Lets face it — we all fluctuate on a daily basis when it comes to the numbers on the scale. Weighing yourself often only has a negative impact on self-esteem and decreases motivation for self-care. Focusing on how your state of mind and your energy levels helps you make smarter, more sustainable eating choices.

Myth No. 4: With a little planning, you can successfully navigate six holiday parties in one evening.

Reality: Over-committing can cause stress, which often leads to emotional overeating. Try committing to fewer parties and hosting simpler celebrations. Being more relaxed will help you actually enjoy the holidays, which also helps set you up for success in the New Year and beyond.

Myth No. 5: It’s okay to overindulge during holiday celebrations; you can “get back on track” tomorrow.

Reality: Eat what you want to avoid the feelings of deprivation that drive overeating, but try being more of a foodie during the holidays (and year-round!). By being particular about what you eat, you’ll choose only those items that truly delight your taste buds and leave you feeling like you indulged without going overboard.

Myth No. 6: When it comes to leftovers, it’s ‘the more, the merrier!’

Reality: If having extra food or leftovers lying around drives you to eat more than you need, considering donating it to local shelters or giving it away to family members, neighbors, etc. It’s a great way to share the love during the holiday season without packing on those unnecessary pounds.

How do you keep holiday weight gain at bay?