Category Archives: Workout Wednesday

Workout Wednesday – Post-Baby Plans

One of the biggest things I miss while pregnant is training, whether it is for a race or a fitness program I seem to crave it even more when pregnant – you always want what you cannot have 😉

Making plans while still pregnant not only makes me excited but also holds me accountable to get moving after I am cleared by my doctor. As it looks right now, this should be early to mid May if my c-section recovery goes well, with Avery I was cleared about 5 weeks after having her.

I have two main plans for post-baby:

1- Do a 60 day Beachbody program, I am eyeing up the new Hammer and Chisel program right now. I think a program like this would keep me motivated daily and accountable. Plus I know these programs work! The workouts are 30-40 minutes each so something I know is realistic for me as well.

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2 – Run a half marathon in 2016. My running will most likely come back ASAP since it is also my sanity but I am looking for a fall race so that I have a lot of training time and can adjust as needed with the two kiddos. I am not sure I will have much of a time goal for this race, but just to get back into training and have fun of course! Call me crazy but I am already dreaming of running with the two kids in tow this summer! We have a double chariot already but I am working on convincing Chad on also getting a double BOB – a girl can dream, right?!

I have FINALLY chosen my race and will be registering in a couple weeks once registration is open, in September I am running the Canmore Half Marathon! I am pretty excited since I love Canmore and it is fairly local to travel to for a few days with my family.

I also really want to run the Victoria Half Marathon in October but being only a month later that might be the smartest thing and I am not sure how much fund we will have to travel being on maternity leave. So for now that is on the side lines.

Short and simple post-baby fitness plans for this year. At the end of the day I just want to feel good and have energy to be a mom and wife and I know doing these things will help me a ton 🙂

Lindsey

Be Your Own Running Coach

A few months ago a friend asked me about my training and how I was able to meet (and exceed) race goals and if I had any help from a coach. After thinking about it, I decided that I had many thoughts around the topic and wanted to share it in a post.

First off, I have never used a running coach, it is just not for me but I have nothing against them. At one point in time, I looked into the certification but again realized it was not something for me. But what I can share is how I have been able to train to meet my own running goals mainly on my own.

1- Be your own biggest fan. Have confidence! Running is SO mental you guys. If you do not have the confidence that you can meet your goal you probably will not meet it. Blunt but true. Be positive, but realistic at the same time. Do not go into your first half marathon thinking you can run it in 90 minutes 😉 I cannot stress this enough. I have never gone into a training plan (or race) thinking I MIGHT meet my goal. I go in knowing I will crush it.

2 – Set realistic goals. Like I said above goals are only attainable if they are realistic. You can also be more confident with realistic goals. This is not to say you should not push yourself but instead just have realistic goals and over a period of time work to improve and do better.

My first half marathon I went in with a fairly conservative goal of a sub 2-hour race since it was my first race over 10km and I had really just started to run. I came in 2 minutes under my goal time and was thrilled.  My next half marathon that was 3 months later I had a goal of 1:55, so only 3 minutes off of my previous time. I was being realistic, but still confident that I COULD do better. I came in at 1:48 for that race.

Giving myself realistic goals that I am confident in has taken me a long way in my running experience, much more than anything physical that I could have done.

3 – Use your FREE resources. The Internet can be a magical thing! From other blogs to online sites there are so many resources you can access at no charge. I have a few favourites that I frequently use.

Runner’s World – some training plans do cost, but for a minimal fee

Women’s Running

Hal Higdon – I have used these plans a few times!

4 – Join a running/training group. This does not need to be a formal group, it could be a group of people who like to run. Having a training group for my first half and first full was very beneficial and for a minimal fee. I think I paid $50 for 4.5 months and they provided us with  a training plan. But more than the training plan it was the group of people that made benefited me. The support, the accountability and the sense of community all benefited me.

5 – Schedule in non-running and rest days. First of all, can we just agree that our bodies need 1-2 days of rest a week. These can be active rest days, but they are days where your body and mind recover. Second, running is not all about just getting in “x” of kms a week. It is about preparing your body for the race. This involved improving your cardio, strength, and flexibility. Be a well rounded runner!

From experience I can say running 6 days a week did me NO good. It was the only time I had a running injury and was drained mentally and physically.

In your training plan run 3-4 days a week and then add in other cardio, strength training and I always recommend yoga now too. I prefer 3 days of running, one long run, one speed run (fairly short) and one other run. On the speed run day I would do strength exercises, have another day of other cardio and strength and then yoga. Not to say this is for everyone but that is my general rule when it comes to a training plan.

Everyone is different, and everyone’s needs are different so at the end of the day you do what is right for YOU. If that is hiring a coach, great, if not, great too 🙂 Like anything there is never a one size fits all solution.

Lindsey

 

 

Currently: Workouts

So something I rarely talk about these days are workouts! But wanted to share where I am at with workouts currently and what I do on a weekly basis.

Running

Yup, still running 😉 I have no races that I am training for and just running for my own well-being at the time. I find it amazing that once you get a good base built you do not have to run hundreds of kms to keep it. I run around 15km a week, usually one 10km and one 5km run keeping at average pace of around 5mins/km which I am pretty happy with.

Yoga

I get to one lunch class a week, my favourtie is Warming Noon Flow right now. Slow yoga classes are just not my thing at lunch time. I usually need something that is more of a pick me up. I am hoping to start more yoga at home this fall as well, 21 Day Fix Extreme has a Yoga Fix that I really enjoy.

Les Mills Pump

I have added this into my weekly schedule once or twice a week as I really enjoy the full body workout and find it a good morning workout on work days. I have been slowly up’ing the weights and have felt the effects of that for sure!

21 Day Fix Extreme

Another Beachbody workout! I did this program twice through according to the schedule but now just add the workouts into my weekly plans. My favourites are Dirty 30, Upper Fix and Lower Fix and the best part? They are all only 30 minutes! I want to do the entire program again but might hold off on that until winter.

What is next? Well we just signed up for Beachbody on Demand! Chad also has dropped his gym membership recently and has been enjoying Pump. We both wanted to try new programs from home so thought this was a great way to do so. They offer a free 30 Day Trial as well so I will chat more about it in a month or so.

Lindsey

What are your current workouts?

 

Why I Yoga

Awhile ago Becky had a post on this and asked others to play along! Though it took me a bit to get this post together that was not because I had a lack of “why”. Yoga has become a bigger part of my life this past couple of years and here is why:

1- Balance. At first this was about finding a balance with running. But after awhile this balance was about my mental/emotional well being. Yoga has taught me to listen to my body and with life getting hectic at times (especially after having Avery!) the time I spend doing yoga really has taught me to tune all the other thoughts or the day out. Right there I am creating a balance for my mental well-being.

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2- Strength. I have gained a huge amount of core/upper body strength through yoga! Before I honestly would have never thought I could, but it makes me shake as much if not more as other workouts. Poses can involve every, single muscle!

3- Self Confidence. I do not consider myself athletic in any sense. I am a clumsy person so to be able to get into certain yoga poses that even a few months I would have laughed at if someone asked me to try is a huge confidence boost! It really proves mind over matter.

4 – To stop overthinking. I over think EVERYTHING you guys. So when it comes to yoga I would overthink a pose to the point it would intimidate me or I would not let my body just do its thing. But guess what? When you let go, listen to your body that is when the magic can happen.

This list could honestly go on and on. Yoga has given me so much in the past few months, and that is typically only going to one class a week. It is something I cannot wait to get Avery involved in as she grows up as well!

Lindsey

Staying Active as a Family

One of the best parts of being active is being able to do it as a family. Physical activity has a played a huge role in out lives for a number of years now so once we had Avery we knew that while it might change it still had to be a priority. We want Avery to grow up with physical activity being fun and a part of her daily life. There are so many ways to do this, not only in the summer months but winter too. Here is some of our favourite ways to stay active as a family:

1 – Walks. Easy peasy. We have a little 2.5km loop in our neighbourhood that passes not one but THREE parks that is perfect for a short walk no matter what the weather. We have made it our goal to go for a walk and visit a park every month. So far we are 16 months & going strong! Avery loves the stroller and gets so excited to see it come out. Stroller = park to her.

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Our city has beautiful trails, I cannot wait to explore them more this summer.

2 – Bike rides. We have got out once this summer so far with the bike trailer and it was a blast! Avery enjoys the trailer and even likes wearing her helmet:

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It is pretty easy to pull (the trailer is on my bike), even with the trailer packed full with a cooler. Add in a couple hills and I get a killer leg workout! haha.

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3 – Family Runs. Last summer I got out with Avery 2-3 times a week, this summer it will be much less but hopefully we get out a few more times still! We love our BOB stroller. BEST investment. We have our first family “race” planned for this summer as well!

Avery and I at the Mothers Day fun run:

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4 – Hikes. While we have only done a couple so far I really want to find a few hikes to do this summer. I am not a fan of heights or narrow trails though, so it might take a bit of research. Avery does pretty well in the backpack carrier and this year the plan is to use the Ergo.

Avery hiking

Fall 2014 at Grassi Lakes.

5 – Yoga! We did Mom & Baby Yoga for 4-5 months last year and I cannot wait till I get Avery into toddler yoga but for now we “practice” at home. Avery LOVES copying us as we attempt different poses.

This winter (I really don’t want to think of it right now!) I am hoping to get Avery out skating, and hopefully go cross-country skiing with her in the sled or carrier too. And of course sledding, hauling a sled up and down a hill is no joke!

Lindsey

What are some of your favourite way to stay active as a family?