Country Jog

Amish Farms

This morning, I took a jog in the country side. We're up at my in-laws' lake house in Northern Indiana. They live in Amish country. It's really slow paced and relaxed here. As I shared before, I restarted my fitness routine in June. I've been back to spin classes at the gym and working out about 4-5 days a week. I feel really good and not feeling sore after exercising.

A few weeks ago when we were at the lake, I ran about 45 minutes. Today, I set out for a goal for an hour. I use my heart monitor and watch my heart rate closely. Instead of speed or distance, I look at my heart rate and listen to my body. In spin classes, I do lots of interval training and have already seen my aerobic endurance improve. My lungs feel clear when I exercise and I'm not seeing any asthma issues.

Today, I ran on a straight, dirt road along the Amish farms. I ran for an hour and turned around at the 30 minute mark. The sun wasn't very direct in the first half, but it was starting to get really hot towards the end. 

I enjoyed the quiet scenery, despite the farm smells. I didn't see any cars, just an Amish man crossing the road to get his mail. I passed two horses and one blinked at me sweetly to I took their picture.

Beautiful horses

At the halfway point where I turned around, I saw a sign in the corn field that said no spray organic. That made me happy!

Organic corn

When I got back to the house, I felt good. But then I looked in the mirror and I was bright red from the heat! I drank a lot of water to cool off.

I ran close to 4 miles in an hour and burned 735 calories. I don't run for distance. I just stay in tuned with my body and how I feel. I religiously watch my heart monitor to take a break if it starts getting too high. I will do a recovery period and let my heart rate come down about 20 beats per minute after walking a minute or so. It was nice to be alone away from the family to decompress.

Back in the Fitness Game Again

In the past few months, I've been slowly ramping up my fitness program. Having a young child, mixed with work travel and working full-time pretty much wiped out my old 4-5 day a week exercise routine. I started working out at lunches at my company's gym and then the weather started warming up so walking outside was much more appealing. In March, I started to gently wean Ava from nursing in a respectful way. It was a slow process that just wrapped up a few weeks ago. I need to blog about her weaning story in the future. It's still very fresh and emotional for me. By not breastfeeding as much, I started to see my metabolism slow down and now my body is transitioning to a new state again. Back in the old days of exclusive nursing (before solids), I was likely burning 500-800 calories that brought me back to pre-pregnancy weight pretty quickly. But I wasn't getting enough physical exercise that's healthy for my heart and body.

In May, my work travel started to slow down and with the prospect of having a more predictable work schedule I started stepping up my fitness routine. I added more frequent workouts during the week and I started run-walk intervals. I noticed my hip was sore after running, but that has gone away now.

Then about a month ago, I joined the YMCA. I've heard great things about it from my friends in town. I was so excited to get back to cycle class again. I was really into cycle back in Chicago. Check out my interview with my cycle instructor, which is awesome even 4 years later. I bought a new heart monitor because for the life of me, I couldn't find my old one. I love training with my heart monitor. Back when I was doing conditioning, my asthma symptoms were much more mild.

I look at my calendar week-by-week and look at when I carve out some time for me to workout. Now that Ava is older, leaving her at home with Aaron is easier. In the early months, I napped on the weekends with her to catch up because of the night wakings during the work week. I've talked to many of my working mom friends to ask them how they get their workouts in to their schedule to get some ideas. Some work it out with their partners to workout at night, others do the early morning, and also after their children are sleeping at night. I couldn't justify leaving Ava after a long work day separation since the evenings were our only time together. Since Ava goes to sleep later than many kids, I'm pretty much worthless after she's asleep. I've found that it works best for us if I get up at the crack of dawn to do a cycle class at 5:15am or at lunch. So I look at my week ahead and literally try to fit exercise into the mix.

Next week will be tough. I have a big work week, traveling on a day trip to Chicago on Thursday, and then we're off to a family reunion Friday - Sunday. So I worked out at the gym before lunch and came home to Aaron and Ava napping. And then I'll go to two 5:15am cycle classes at the gym. And no doubt the following week will be different.

So while I'm really careful about the foods that we eat at home, I know that fitness was a big gap. I'm feeling better and I know that in time, the results will be seen. I'm motivated by how my body is less sore and my heart rate isn't so high from jogging or intense parts of the cycle class.

Since this is my first time adjusting back to a post-nursing body, I'm really curious how my body will change over the next few months. I've heard from other moms that after they weaned their babies, they shed some more weight that held on or they gained more energy.

I've also gone back to tracking my calories using an iPhone app. So little by little, I'm hoping that it will all make a difference. I'm motivated and ready to make it happen!

Family Vacation in the Mountains

Last weekend, we took our first family vacation to the Smoky Mountains in Gatlinburg, Tennessee. We had a great time! We took a long weekend from Thursday to Sunday evening.

From Indy, the drive is around 7 hours, but we had to stop several times for Ava to stretch her legs. I've shared before about our challenges on long car rides with Ava because she doesn't sleep much in the car. Both directions, she slept about an hour of the 7! I'm thankful that I was prepared with toys, activities, snacks, books, and DVDs for our car ride. A couple weeks ago, I pinned this blog post about activities while traveling with young kids in the car. There are some great ideas. We have a book with felt pieces that you can create your own scene, which really entertained Ava. I brought her portable chalkboard with magnetic alphabet and numbers, which did wonders. But it was Dora that saved us most of the time. Just to tell you how much Dora the Explorer we watched, Aaron and I had the songs stuck in our heads when we got back. I packed lots of her favorite snacks. Ava is starting to love peanut butter sandwiches now, which is a good for car rides.

Ava wanted to swim in the fountain.

A break during our stroll.

When we first arrived, we settled in to our rental cabin in the mountains. We had to drive about 15-20 minutes outside of downtown Gatlinburg. It was secluded and very peaceful. We picked that cabin because it was dog friendly. The only downside is that since it wasn't easy to head back to town, we decided to go out once a day instead of back and forth. We decided to grab dinner out at the Smoky Mountain Brewery where Ava devoured spaghetti with meat sauce. We were pleased since she's so picky these days. She had fun watching the other kids who dined with their families near us. On the way back to the cabin, we stopped by the grocery store to stock up on food for the weekend.

The next day, we decided to relax at the cabin to decompress for most of the day. Since we had a full kitchen we were able to make our breakfast and lunches there. After Ava's afternoon nap, we made our way downtown and walked through the shops. We stopped for donuts and sat on a bench by the water fountain in a shopping area. The three of us had fun walking together. Then when Ava got tired, we decided to call it a day and head back. On the way back we scoped out a local barbecue joint on the part of town by where the locals shop.  She stalked birds and wanted to hug them. Ava was sad when the birds flew away when she got too close.

From our driving tour

We went back to the cabin and Ava crashed out very early after dinner. She enjoyed our vacation so much that she barely took naps during the day. Instead of her usual 2+ hour nap, she slept less than an hour because she didn't want to miss anything. Then she crashed out very early at night. Having a house with a kitchen was nice traveling with a toddler so didn't have to leave the house much.

The next day, we took a driving tour of the Smoky Mountain Park in a path that is well known for the amazing water falls along the way. The water runs briskly and the sound is so calming. In fact, Ava fell asleep in the car and napped most of the time. She finally woke up towards the end so she got to see the last bit.

Relaxed by the soothing waterfalls. 

Aaron found a hiking trail for us that led to a beautiful waterfall. He told me that the Ramsey Cascade Trail is 4-miles, then we realized when we arrived at the park that it's 4 miles each way! I tried very hard not to be a nay-sayer when I saw on the park's website that the trail is estimated to take 5-7 hours to hike. I was worried since I only packed enough food/diapers for a 2-3 hour hike. Aaron told me that he was going to carry Ava and I would carry the back pack with our gear. Since we started out after 2pm, I thought it would be after dark before we got back if we went on the entire hike. We have a Boba soft structured carrier that goes on the front or back and has foot holds for Ava. It's such a great carrier to share between moms and dads because it adjusts easily. She loved riding on Daddy's back. She asked to get down a bit and we helped her walk, but the tree roots were a bit tricky. Ava started to get fussy and Aaron realized that we should head back. We ended up walking about 5 of the 8-miles. The trail was challenging and steep, but at least it wasn't too hot.

Taking a break with Mommy out of the Boba.

At the trail head.

Bena loved the woods.

On our last night in Gatlinburg after the hike, we stopped to pick up a pizza for dinner to take back to the cabin. It was relaxing. We enjoyed the hot tub a couple nights. The moon was full and bright both nights! I got a little freaked the last night because Aaron thought he saw something in the woods below us. A bear left a paw print on our garbage container the first night so I was worried it was a bear. We enjoyed dessert and good beer together, relaxing. It was amazing to be there last weekend. The only sad part was that we felt it was one day too short with the long drive. 

On Sunday morning, Aaron let me sleep in and he took Ava downstairs and started cooking breakfast. I got downstairs and it was such a treat to be served breakfast! We left the cabin after packing up. The drive home wasn't too bad. We're not the sure where we'll go on our next vacation, but this Summer we have a couple family reunion weekends so it probably won't be until next year sometime.

The moss-covered rocks were gorgeous!

Healthy Heart Observations by a Pregnant Woman

For those that don't know, I'm 12-weeks pregnant with my first child. I've been exercising consistently for most of my adult life and now at 32 I'm healthier than ever. My doctor gave me a higher heart rate goal than most because I have an established exercise program going into my pregnancy. The conventional wisdom for prenatal fitness is 140 beats per minute and my doctor gave me a max target of 160 bpm. I was very happy to hear the news. Based on my zone training with my heart monitor, I previously targeted 170 -175 as my max for aerobic endurance. Now, I only have to hold back a little to exercise safely during pregnancy. Using my zones, I was able to manage my asthma symptoms naturally with aerobic endurance training.

Pre-pregnancy, I worked out 5 times per week and 3 of those days were taking spin class. Read my previous post from my former cycle instructor for beginner tips. Now, in my early pregnancy, I work out with less intensity because my heart rate elevates faster than before, but I still try to exercise 4 days per week. So now, I do less running and slow jogging. When my heart rate creeps up to 160, I switch to brisk walking.

Yesterday, I went to a one-hour spin class. With cycling it's easier to control your heart rate than with running. I can ease the cadence (speed) or the intensity on the gears if my heart rate goes above 160. I worked out steadily for 60 minutes feeling fantastic and strong. Pregnant or not, cycling is a foundational form of exercise that you can do at any age or fitness level, without putting undue strain on your joints.

The ONLY way I can manage my heart rate is using my heart monitor. It's great for everyone. It's a perfect workout companion. I only paid $100 for mine. If you use your heart monitor every time you exercise, you can learn more about your body than just going "blind."

When you exercise with a heart monitor, you know for sure whether to pull back or push forward with intensity to exercise safely. I truly believe it's tool that can optimize your workout!

Check out this resource page for more info on heart rate training.

Quick Bites Exclusive Interview: Cycle Instructor Dale Foster Shares Beginner Tips and Advice

Meet my cycle instructor, Dale Foster. He's 40 years old and in the best shape of his life. After cycling for 13 years, he decided to be a part-time instructor though he runs a local business. Dale regularly tells the class about his inspirational story of how he lost 100 lbs doing cycle class! So I asked him to share some of his valuable tips to the Quick Bites readers. If you're putting off trying a fitness routine like group cycle classes, you'll see it's okay to try. Listen up!

Quick Bites: As a cycle instructor, you must see a lot of people come and go. Why do you think people should stick with cycle versus other fitness routines?

DALE: I do see many people come to cycle class. I think people should stick with cycle class because of the high calorie, low impact benefits. You can work at your own pace and in time get gradually better and better.

Quick Bites: What do you think are the benefits of cycle for long-term health and well being?

DALE: I think the benefits of cycle for health and well being are: Increased Energy, Increased Calorie burn off of the bike. Your body continues to burn calories thought the day. Cycling is very low impact so there is not a constant beating on the joints.

Quick Bites: What is the proper form for riding the bike?

DALE: It is always important to come in early before a class starts and ask the instructor to help you set up your bike for proper fit. Comfort is the top priority! If you are not comfortable on your bike, it will not be very enjoyable. It is also important to pay attention to the instructor and follow their instructions on proper form during the class. One thing that I can suggest is to limit your time out of the saddle until you develop the muscles to support you when you're standing out of the saddle. Otherwise you can cause some strain in the upper back.

Quick Bites: Can you recommend equipment for cycle class? Keep in mind, if people are on a budget. Where can they can get the most bang for their buck?

DALE: I recommend some form of saddle padding. Sore rear ends are a common complaint. Bike shorts have a nice fit. I suggest going for 1/2-inch padding to cushion those tender areas, and also alleviate any chaffing. Shorts can be found at any of the sporting goods stores, or local bike stores or on line (MAKE SURE THEY HAVE THE PADDING). For a more economical choice, a bike seat cover can be purchased for under $20.00 at Wal-Mart or any other sporting goods stores. I use both. Not at the same time though!

Quick Bites: What tips can you give first-timers that are interested in trying cycle it for the first time?

DALE: Ride at your own pace. Don't overdo it the first few times. Take your time. Just relax and peddle through the class. It is not a race and have fun.

I hope you see that it's really not that scary! Thanks to Dale for his practical insights for beginners to indoor group cycle. I've been taking cycle class for a long time to keep fit and my asthma is in check (see my previous post about natural asthma maintenance). Now, I can run! I've never been able to do that before cycle class. But as Dale suggests, you can get better and better over time so these results didn't happen over night.

Are you making the most of your workout?

Feel like you are in a rut or not making progress in your workouts? Here is a quick survey to make sure that you are reaching your potential:

Assess your cardio routine:
Cardio before or after strength training? If you are looking to increase your cardiovascular endurance, do your cardio exercise before your weight training. You will be fresh and more likely to push yourself. When training for strength or mass building, cardio should be done after.
What is your intensity? Do a spot check of your heart rate every so often. Here is a reference of what it should be:
((220 – Age) - Resting heart rate) X % of desired intensity. I would recommend somewhere between 70% and 85% depending on your fitness level.

Examine your strength training:

Make sure that you are performing the correct intensity according to your goals:

Muscular Endurance: Intensity : 67% Reps: More than 12 Sets: 2-3 Rest: Less than 30 sec


Strength: Intensity: 85% Reps: Less than 6 Sets: 2-6 Rest: 2-5 min

Mass Building: Intensity: 67-85% Reps: 6-12 Sets: 3-6 Rest: 30sec to 1:30 min


Power:Intensity: 80-90% Reps: 3-5 Sets: 2-5 Rest:2-5 min

Vary your workouts by making sure you are changing things up regularly. Shift from focusing on endurance to strength to mass building/power every 4-6 weeks. It will help to keep your program fresh and help with adherence.

Get a post workout snack: You should eat a post workout snack within 60-90 minutes of the finish of your workout. When you exercise, you use glycogen to create energy. These glycogen stores need to be replaced with in specific time frame to increase their ability to aid in your next workout. A great snack is your favorite piece of fruit and a handful of raw nuts.

Maintain Hydration: Everyone has a different level of optimal hydration; Aim for 64 oz per day or if your urine is clear, you are probably hydrated!


If you feel like you are not moving forward with your workouts, enlist friends and family to help keep you motivated and set short term goals to keep your self on track. You can do whatever you set your mind to!

Stephanie's Tips on Stretching your Fitness Dollar

Is your health important to you? People often list the most important things in life as health and family but do not live accordingly. Do you let things get in the way of your goals? Are you making excuses? Where is your health on your priority list and what are you doing to improve the quality of life?

The actions that we take now are directly affecting the quality of our lives in 10, 15, and 20 years. Missing yet another workout and continuing with bad eating habits are grounds for a gut check. A fitness professional might be just the thing you need to help you to reprioritize and get a game plan to help you to achieve and maintain a healthy lifestyle. A fitness professional can also give you a personalized workout that helps you meet your needs and goals as well as keeps you motivated and exercising safely. Sometimes this can get pricey so if your pockets aren’t as deep as they used to be, there are some ways that you can stretch your fitness dollar:

1. Come in with goals so that your time with your trainer is efficient
2. Ask for discounts or promotions
3. Ask for at home workouts and exercises you can do on your own
4. Bring a friend in to workout with you and split the cost
5. Spread out your sessions by doing less frequently
6. Take classes that are free at your gym
7. Make sure you are doing your homework so that you get the most out of each session
8. Give your trainer referrals in exchange for free sessions
   

Remember that your exercise program is ultimately your responsibility, you can get assistance from the most expensive, most experienced trainer but if it is not a priority, you will not get the most out of it!