Workout of the Week #7

Let’s be honest here: at 40 weeks and now 5 days pregnant, my workouts have mostly consisted of all exercises that help get this  labor started.  I have been walking, running, squatting, lunging and bouncing on an exercise ball.  In fact, I have been running about every other day and somehow at a sub 10-minute mile pace.  After each workout I say to myself, “If that doesn’t kickstart labor, I don’t know what will,” and then nothing happens.

Writing (and completing) this workout on Monday was a breath of fresh air and forced me to do some upper-body.  (Hello, push-ups… and yes, I can still do some on my toes!)  I am usually all-about upper body, but lower body exercises seem to be more labor-inducing lately- it was nice to take my mind off of that for a while.

Set your timer for 15- minutes and see how many rounds of this workout you can get done.  This is a good workout to come back to as well, trying to improve the number of rounds each time.

 What is your goal for this workout?  
Let us know how you did!

A Munchkin’s Birthday & A Workout

We officially have a 2- year old in our house! Happy 2nd Birthday to my sweet, independent and often times bossy, Claire!  

Being a mom to a little girl has really change me and my views.  As a female, it is extremely important for me to take care of myself, to love myself, and to respect my body so that she does the same to hers- this is what has driven my increased passion for health & fitness over the past couple of years.  For me, it is more about the muscles I gain, the weight I am able to lose, and the pants I can fit into:  it is about the confidence and emotional peace I get from a sweaty workout and fueling my body with healthy fuel.  As a teenager and into my college years, I had extremely low self confidence- I don’t want her to ever feel like this.  It is part of my job as her mother to do whatever I can to make sure my daughter feels good about herself on the inside and out– not just today as she turns 2, but forever.

In our house, I like to make birthdays extra special- so that is what we will do today!  Claire already had a “Splash Bash” at the neighborhood pool with her friends.  We did this early “just in case” her new brother or sister decided to make an early arrival. (Who was I fooling?)  So today, we will make the day “all about Claire”: pancakes, the apple orchard, the park and pizza for dinner.

My husband and I bought an old, handmade wooden play kitchen off of a virtual garage sale site for her birthday gift.  We spent a weekend refinishing it for her.  She will also get two special books.  The books come from a list of picture books that show strong, confident girls as characters and in the message.  I started this for her first birthday and is something I plan to continue each year.  We also bought her a new pair of “fast shoes” for her birthday.

Happy Birthday to my favorite little 2 year old munchkin… you know how to bring a smile to your Mommy’s face! 

It may be all about birthdays this morning, but we can’t get away without a “Workout of the Week”.  This workout I dug out of my fitness journal from right after I had Claire.  I remember struggling through this workout just 15 days after I had her.  I had written in my journal that I couldn’t do a lot of the exercises for the given amount of time.  This just shows that with persistence and hard work, you can reach your fitness goals.  No matter where you are in your fitness journey- try to do as much as you can.

 What special things do you do for your munchkins on their birthdays?
What did you think of the WOW?  How will you incorporate it into your week?

(Don’t forget: commenting on a blog post will enter you into the drawing for our very first giveaway at the end of the month!)

Our First Giveaway!

Hooray for the very first Muscles & Munchkins giveaway featuring the ever-so popular…

FITNESS TANKS BY LOGO BOMB

The customized tanks are the perfect addition to your wardrobe.  They are great for the gym, to lounge in, and are ideal for a group race or competition.  These tanks can be customized to your style of shirt, color and saying preference.  Our FitParent of the month, was wearing her favorite saying on our post yesterday.  

I love the burnout choice option for the fitness tanks.  This option is very breathable and two shades of colors hides the sweat marks.

My mom’s shirt in this picture was a customized gift for Mother’s Day.  She is known in the running community for always yelling, “Go Gadget Legs” and was thrilled when we gave her this tank.  She wore it when she was featured in a healthy lifestyle article.  And yes, these tanks fit me up until I was about 34 weeks pregnant!

Great for groups, these tanks were a seen all over the 2014 Beachbody Summit.  I personally think this would be so fun get a group of friends together to run a race and have matching tanks.  Now, just what would I want them to say?

Although I adore the burnout tanks, I really like the style of these as well.  I already have something Muscles & Munchkins related in this style for post-baby.  If you head over to their website, they also have some very cute off-the-shoulder sweatshirts that are perfect for fall.  When you order, tell them you saw our post!

To win a fitness tank…

This giveaway will run for the rest of the month.  You will have multiple opportunities to increase your chances to win.  To enter, it is simple:

1. Comment on our blog post (not our Facebook status, but our blog post).  Each day you do this, you will be entered into the giveaway.

2. If you have a blog, you can receive a double-entry by adding me to your Blog Roll and/or linking back to this giveaway. Just make sure you let us know you did.

You have exactly 3 weeks to increase your chances.  I will randomly draw a winner at 8pm on Tuesday, September 30th and will post the winner to the blog on October 1st.  At that time, you will get to choose your tank style, color and what you want it to say.

What would you like your fitness tank to say?
Do you have a motto you live by?

Workout of the Week #5

Good morning!  It has been a busy morning for me already and I am sure glad I had this workout to go to first thing this morning.  Unfortunately, when my husband came in after his workout to wake me up at 6:15, I only had time to get in one round- one round was enough to get me sweating, increase my heart rate and get my blood flowing so I could take on the day.  I also completed this workout yesterday after 35 minute power walk.

My husband, who is training for a half marathon in November, completed a modified version of this as well.  He combined the push-ups and spiderman planks with four 800m repeats for some speed work and strength this morning.  To say the least, he came in after his workout this morning and his words were, “I have a bone to pick with you dear.  Those planks were no joke!”  A complete success in my book, as it has taken almost 7 years of “togetherness” for him to allow me to write his workouts.

This workout might also be a good time to give yourself a “fit test” and see how many push-ups you can do on your toes.  This morning I decided I want to see how many I could do at 38 weeks and 4 days pregnant.  I am happy to report that I was able to get 13 push-ups on my toes and then dropped to my knees for the last 7.

Give it a go and let us know what you think!  If you are new to fitness, that is okay- do you what you can!  Try doing 10 reps in each round instead of 20 or even spread out the rounds throughout the day.  Whatever you do, just MOVE today!

 

 

How will you incorporate this workout into your week?

Surround Yourself with Positive People

What a great three-day weekend it was!  We had visitors all weekend and it was great to be with family & friends before this baby decides to make his/ her grand appearance.  On Saturday, despite a few location changes, we threw an early 2nd birthday party for Claire and all the kiddos seemed to have a great time.  Sunday was spent relaxing with my family and doing some things around the house.  On Monday, my wonderful husband let me have a whole morning and afternoon to myself: a nice workout, lunch with a friend and a pedicure.

(Still not sure how my little girl is almost 2, and she LOVES the occasional treat! )

Despite throwing a birthday party and enjoying some relaxing time with family and friends we still managed to MOVE this weekend.

I am continually reminded of the important to surround myself with people who are encouraging to my lifestyle.   Last week I blogged about tips for a fit pregnancy and this exact thing was one of my tips.  This weekend I couldn’t help but think about how true that was.  No matter where you are in your fitness journey (or any journey for the matter), it is so important surround yourself with people who encourage your positive behavior and/ or change.

On Sunday, my family set out for a run.  We are all in different stages of our training: my husband is fast and is training for a sub 1:40 half marathon, my mom’s significant other is training his first full marathon (at the age of 55-impressive!), my mom is training to lead a sub 2:00 half marathon pace group, my sister hasn’t run since her half in April, and then there is me who does what I can at 38 weeks pregnant.  Despite the different levels, we all set out and did it together.  We put Claire in the stroller, and grabbed a bike and all set out together.  Josh and Thom went ahead of us girls and reached their goals.  Although at 38 weeks pregnant, I am slower than my mom, she stayed with me and encouraged me the whole time.  My sister and I took turns riding and running.  I ended up doing a total of 5.59 miles, and 4 of those were running, which was the most I have done since my third trimester.  As we finished the workout and neared our house,  Josh stood on the corner and waited to cheer each of us on.  I am so thankful I have a fit family that can be together and put our health and fitness first.

(Please don’t mind my large sweat spots on my shirt. We are missing the awesome 55-year old who is training for first full marathon- someone had to take the picture.)

My workout on Monday was nothing short of pure encouragement.  I am so lucky to have a gym that is so positive, encouraging and full of people in all different walks of fitness.  My two dear friends, Heather & Farrah, who have been an amazing support system really forced encouraged me at Claire’s birthday party to step out of my comfort zone and try something new.  They both know I am not a fan of highly choreographed group exercise classes and especially not Turbo Kick, but their support was all I needed to get up and get it done on Monday morning.  (The fact that we agreed to have brunch at my favorite spot after AND the workout was outdoor and for a good cause helped as well.)  Once I got to the workout, the 85 plus people kept me going.   So many Y members came up to me and complimented and encouraged me.  My friend to the right of me made a comment about my 38-week pregnant plank that kept me going (Thanks, Brandee).   I even got a shout of from the instructor!  After 30 minutes of sweaty Turbo Kick and 60 minutes of butt-burning Piyo, I was so glad I did it…. and even said I may start to do a little more Turbo!

(My fit-mommy-friends, Brandee & Farrah)

After this workout, there were so many pictures and comments flying around Facebook and Instagram.  There was one that really caught my eye from a lady who lost her son this winter.  She commented about how her friends from the Y really encouraged and supported her through such a hard time in her life.  They welcomed her back when she was ready… and this was her first workout back.  Just a huge testimony of how important it is to surround yourself with positive, encouraging people AND how blessed we all are to have this place as our gym home- it is more than a fitness facility.

(How awesome is this place?  Photo credit of class instructor & master trainer, Julie Voris)

Whether it is beginning a workout routine, changing your diet, saving money or even being a better parent or spouse,share your goals and surround yourself with people who encourage instead of discourage.

Who in your life plays a big role in encouraging your goals?

Friday Favorite(s): Fitness Blogs

Last week Jamie shared her favorite foodie blogs; today I am here to share my favorite fitness blogs.  I have been a longtime blog reader and there are two favorites that I have been reading daily for a couple of years: Peanut Butter Fingers, Healthy Tipping Point, and Carrots’N’Cake.

Julie at PBfingers is a full-time blogger, personal trainer and group fitness instructor.  Although she now holds these titles, she worked full-time and blogged on the side.  Her passion for health and fitness led her to get her certifications down the road.  Julie posts workout ideas, quick-easy meals, and about her daily life.  I love that she is very light-hearted and also shares her life.  

(Picture via Julie at Peanut Butter Fingers)

When I started reading blogs, I focused mostly on bloggers who run and Caitlin at Healthy Tipping Point is a runner.  In addition to running and working out, she shares a lot of recipes as well. She and I became first-time mommies just three months a part so I have enjoyed “following” her on her journey.

(Picture via Caitlin at Healthy Tipping Point)

Tina at Carrots’N’ Cake is also a runner and new Mom.  Tina’s fitness passion led her to get her personal training certification as well as her Level 1 Crossfit certification.  Although I am not a “cross fitter”, I do enjoy the occasional crossfit workout and Tina posts crossfit workouts she does at home.

 

(Photo via Tina at Carrots’N’Cake)

The main thing I love and draws me back to these three bloggers is that they are human: they have days where they enjoy treats and skip workouts. They strive to eat well, workout and raise healthy families, but they also live.

Here are some of my other favorites that I check-in with often on my Bloglovin’ feed:

Blonde Ponytail

Run, Eat, Repeat

Running with Diapers

Head on over and check out this awesome blogs!
What are some of your favorite fitness blogs?

Staying Fit While Pregnant

At 37 weeks pregnant tomorrow, I get a lot of crazy looks walking into the gym or running down the street, but I am okay with that.  I also have people who have brought me to tears when they tell me how much I inspire them, or that they didn’t quit their last set because they looked at me and realized they had no excuses, and even one lady took a picture of me to send to her daughter.

During my first pregnancy I worked out for a long time as well, but it wasn’t as often, the intensity lacked and I really just gave up.  I didn’t give up because I had orders from the doctor: I gave up because I got frustrated with what I physically couldn’t do.  I was too focused on the limitations pregnancy was giving me instead of focusing on what my strong, amazing body could do.

Here my list of things that have helped me stay fit this time around:
1. Talk with your doctor and be honest.  First and foremost, ALWAYS make sure your exercise is okay with your doctor and be completely honest with what you are doing and plan on doing.  My doctor is aware that I still jump on boxes and in the air and lift weights.
2. Stop comparing yourself.   Comparing yourself gets you no where.  Don’t do it: not to your non pregnant friends, not to the last pregnancy and not to other pregnant women.
3. Praise your body for what it can do.  There are so many things we feel like we cannot do because we are pregnant- stop worrying about those.  Instead focus on all the great things your body is doing at this point- growing another human being isn’t easy.
4. Surround yourself with positive people.  Being around people who put your changing body down or criticize your efforts to stay fit while pregnant does not do you any good.  Instead, surround yourself with people who lift you up and support your activity lifestyle and hold you accountable.  I am so blessed to have a core group of “fit friends” who meet me for workouts, and encourage me to keep going.
5. Involve your husband.  My husband knows my goals and on days I’m not feeling it he’ll say let’s go for a bike ride, or just a walk- 9 times out of 10 that will get my blood going and I’ll do more.
6. Just move.  A walk is better than nothing, 10 push-ups are better than none, and increasing your heart rate no matter how is the best thing you can do.
7. Don’t give up- modify.  Can’t do a full 45 Minute high intensity workout?  What about 10 minutes in the morning,
10 minutes in the evening.  Don’t allow your pregnancy be an excuse to quit, instead modify your workouts and the exercises you are doing.
8. Set goals.  Set monthly and weekly goals.  For me, I have a fitness journal that I keep track of my goals for the month and the week.  This is where I also “schedule” my workouts.  Some of my recent goals have included drinking 1 gallon of water a day, getting in Piyo two times a week, and walking for at least 20 minutes a day.
9. Get comfortable. Buy some workout clothes that fit you and make you feel comfortable.  Working out in your too tight pre-pregnancy shorts and shirt that barely covers your belly doesn’t make staying fit while pregnant fun.
10.  Remember your why.  Simple as that.

What advice do you have for pregnant woman trying to stay fit?
What has helped YOU stay fit while pregnant?

About the Bloggers: Q & A #3

(Did you miss our Q&A #1 & Q&A #2)

Describe your weekly workout routine.

H:  Right now, my workout routine is a little different than normal since I am 36 weeks pregnant.  Currently, I am just trying to make sure I MOVE each and every day.  I am down to about 4 hard workouts a week: mostly lifting and HIIT.  I do a lot of walk/ runs on the other days.

When I am not pregnant, I am usually also training for some sort of race.  I workout about 5-6 times a week.  My workouts vary between running, heavy lifting sessions, and HIIT classes.  Each week is different for me.  I have a hard time mixing in my heavy lift sessions and it is my goal to make them more of a priority after I have the baby.  I teach Group Exercise classes at our local YMCA anywhere from two to three times a week.

 

J:  I try to stick to 6 days / week …off on Sunday’s (my “day of rest”).  I’m at our local YMCA Monday through Friday doing various group fitness classes incorporating both cardio and strength (Turbokick, PiYo, Athletic Conditioning & Strength + Endurance).  I’ve also recently fallen in love with Les Mills Body Pump, so I take that class at another location on Saturday mornings.  I teach a group fitness TRX class at a local martial arts studio 1 night / week.

What is your all-time favorite workout?

H:  I really do not have one favorite workout.  I LOVE running and training for races- working towards a new PR and the competition within myself makes me love it.  I also love a group exercise class that combines HIIT with free weight intervals- it is my favorite type of class to teach too.

J:  That is a REALLY tough question because I really enjoy SO MANY types of workouts.  Group fitness is where it’s at for me, so anytime I’m with my friends sweating – I’m happy!  A few faves are:  Turbokick, PiYo and Les Mills Body Pump.

What motivates you to keep up this lifestyle?

H: Exercise is my anti-depressant… REALLY!  Coming from a family history of mental illness, it truly helps me  physically AND emotionally.  I feel much better about myself and the things around me when I take an hour a day to move and fuel my with clean, whole food.  My family and friends really help me keep up this lifestyle- it really helps to live a healthy lifestyle when you surround yourself with like-minded people.  I am so blessed that I have a husband who also makes exercise a priority and likes to stay active even while on vacation.  Claire (and this baby on the way) is the number one reason I strive to live the healthiest life I can.  I not only want to set a good example for them, but I want to be able to chase them on the playground, run alongside them at their first 5k, and go for bike rides with them on vacation.

J:  I’m SUCH a happier wife, mommy, sister, daughter & friend when I’m working out regularly and fueling my body efficiently.  My husband knows IMMEDIATELY if I missed a workout or haven’t had a chance to workout because I’m GROUCHY!  Also, being healthy for my family is the true “reason” I keep up with this lifestyle.  I want to set a good example for my kids & hang around for as long as possible!

Tell us about your healthy eating philosophy.

H: I believe sticking to a lifestyle that is sustainable for your family, shopping the perimeter, and sticking to whole non-processed foods…. 80% of the time.  There are so many “diets” out there to follow or try, but I believe you have to adopt a healthy lifestyle.  You have to choose something that is sustainable and works for you. I try my best to prepare mostly clean meals, many which fall under the Paleo guidelines.  I would never I am on the “Paleo” diet, but I do use a lot of Paleo meals because they are clean, non processed foods.  For myself, I try my best to limit dairy because I don’t like how it makes me feel.  With all that being said, remember it is all about balance and I do enjoy my fair share of wine, sweets, and popcorn… but I shoot for only 20% of the time.

J:  I try to stick to a clean diet as much as possible – I avoid dairy, as I have a diagnosed sensitivity to lactose, gluten (as much as possible as it just really affects my stomach), and too much sugar.  I’m a salad LOVER and could eat one for lunch and dinner daily!  They can be so versatile!  I also kick off each and every day with Shakeology – – it’s truly my “Mommy Fuel” & I rely on it for my “daily dose of dense nutrition.”  I like to say I’m 90/10 during the week & 80/20 on the weekends – I CERTAINLY believe in living a little!  All that said, I’m a foodie blog LOVER and find tons of inspiration for NEW and healthy recipes via so many great blogs!

Tell us about YOU!
What is your favorite workout?
What motivates you?
How do you eat?

Workout Of the Week #2 (WOW)

Most schools are back in session around here and that means a better routine, right?  Unfortunately, sometimes it doesn’t.  New schedules, new activities, and new excuses to not get that time in for yourself.  This week’s WOW (Workout of the Week)  is sure to be a sweaty one that you can do anywhere. You don’t have to do each round at once- split them up if it works for your schedule.

Waiting to pick your son or daughter up for practice?  Hop out of the car and bust out one of these rounds.  You might have some interesting looks, but YOU are getting it done!

Waiting for the bus? Let your child join in with you.  This is a great one to get his/ her blood flowing before school.  Fitness needs to be a family affair.

At almost 36 weeks pregnant, and some major soreness this week I have taken it easy (easier) than normal.  I made no excuses this morning, and busted out a round before I did anything else.  I modified the squat jumps to basic squats and increased my heart rate- you can do it too!

Click here for an example of a low jack.

How will you incorporate “The Sweaty 50” into your day or week?
Comment below and tell us your plan OR share your results.  

First Friday Favorite: Fitness Fashion

Considering I spend about 85% of my time in workout clothes, I HAVE found some favorite items that are staples in my closet for the gym (and let’s face it…..everyday, too!)  For my very FIRST “Friday Favorite”,  I’m highlighting one of my favorite pairs of crops – – the Old Navy Compression Capri!  Priced UNDER $30, these are a STEAL considering it’s hard to buy quality workout crops UNDER $50 anymore, right?  Also, who doesn’t have some sort of discount code or coupon for Old Navy?  It seems like they have sales every day!

While I prefer shades of black for workouts (colors tend to show sweat & who likes that look?), I’m LOVING the cute prints they’ve added to this line.  In fact, I swear that I’m half responsible for the stripey black pair becoming almost a uniform at our local YMCA as I featured this pair on my Facebook a while back!  Now, EVERYONE has them!  I love it!

These pants are survivors, too – I’m sure I’ve had my first couple of pairs for a few years now & they still fit great!  I’ve even branched out to the long compression style for the winter months & while I never really wore them for working out (still too hot), I certainly sported them with my Hunters + Uggs for comfy, casual-wear.

Head to Old Navy or over to http://www.oldnavy.com & check these pants out today!