Healthy Living // Post-Baby Fitness

Weeks after giving birth and experiencing the healing that then ensues, the reality of working out was overwhelming. Nonetheless, post-baby fitness is so important to me. I honestly only have about  five pounds that I want to lose, and I am certain that eating paleo throughout my pregnancy and breastfeeding have allowed me to get really close to my pre-baby weight quickly and with minimal effort.

Just to give myself a set schedule and not have to think up workouts, I joined EPLifeFit for the next couple months. The basics of the program include Olympic lifts and short metabolic conditioning workouts. And after only a few weeks, I can tell a difference. I am also back to eating strict paleo with an allowance for a few extra carbs and calories since E is still exclusively nursing.

This is what my current workout schedule looks like: 

-- I workout on Sunday, Tuesday, and Thursday and complete a two part workout. 

Part one: Heavy Lift Rotation (back squat or deadlift or bench press)

Part two: Metabolic conditioning workout (metcon), always less than 20 minutes

-- On weekday afternoons we take walks around the neighborhood. As I mentioned last week, Elliot loves to be outside, so late afternoon walks as a family are one of our favorite things.

-- If possible, I try to sneak in 30 minutes of yoga at least once a week. This usually occurs while little E is napping, but I often have to choose between practicing yoga and prepping dinner... and dinner typically wins.

-- Saturdays are for trail runs, swimming laps, long walks in the woods, yoga, riding my road bike or any other sport type activity. If  we have time or feel like doing one of these activities, we do them, but there's no pressure. I no longer use running or swimming as my means of maintaining fitness. Instead it is a hobby, a sport I enjoy. {Read more about why I've made this change here.}

-- After listening to this super interesting podcast, we also recently started making mobility exercises a priority, aiming for at least three days a week of committed stretching, foam rolling, or completing one of these alignment videos.

Also, it is super important to note that exercise isn't enough. Eating whole, paleo foods is absolutely essential for good body composition, fitness and general well-being. And we can't forget sleep. Getting enough sleep helps keep cortisol levels low, which allows for good body composition, fitness and well-being.{That being said, I am probably not getting enough sleep these days, but with a 10 week old and going back to work, it just isn't possible some days. I do my best to get at least 6 hours and have at least one night a week where my sweet husband takes over night duty so I can get some uninterrupted sleep. I definitely notice a difference in my workouts on the nights that I get less sleep, though!}

Hope this helps any of you working to get rid of baby weight or anyone trying to improve overall strength and body composition. I truly believe in this plan and this type of exercise!

xoxo

copyright Hiking in Stilettos

2013: Your {30 Minute} Morning Workout

Many of my goals for the new year are focused on physical health and fitness, and I am looking forward to the journey of achieving them. That being said, I am notorious for not getting out of bed when it's cold outside! I love to sleep, and the flannel sheet are just. so. warm. After I've hit the snooze button a couple times, a long run in the mornings is pretty much out of the question, so lately I've been doing morning sprints. 

Here's the breakdown:

4 minutes to get out of bed & get ready

5 minute warm up - light stretching, a bit of yoga, jogging in place

16 minutes of sprints - 8 rounds of 30 seconds on, 90 seconds off

5 minute cool down

It's that simple. 
Best part? I only have to wake up thirty minutes earlier than normal.

I try to fit in sprints two to three times a week in addition to a strength program {three times a week} and two or three met-con WODs. Weekends are for long trail runs, swimming laps and riding my road bike. 

Here's to morning workouts and new fitness goals in 2013.
xoxo

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Surviving Winter: Workin on My Fitness

Over the past few years, I've noticed that for me {like many others} January and February are the most difficult months to push through. The holiday cheer has long since dissipated, the mornings are dark and the days are cold, and all I can think about is cheerful spring colors and sunshine-filled days. So I've decided to start a series of posts about my secrets to surviving winter. While I do love a rainy afternoon movie marathon, I refuse to let the weather dictate my mood, and after a difficult 2011, I have vowed to try and live my life to the absolute fullest {cliché, I know, but sometimes clichés are just so true}.

One thing that I think is essential to surviving winter is staying active. Whether it's yoga in the morning, lifting a few weights or an evening run, I find that a good workout always boots my mood. And while it's hard to believe, exercise actually gives you more energy, especially when you're tired. It's often hard to motivate myself to get outside in the cold, so I turn to bright colors and warm layers to help beat the winter workout blues.

1. Athleta Malibu Hike Half Zip
2. Merrell Barefoot Running Pace Glove
3. Hurley Under Armor ColdGear leggings

4. Athleta Interval Jacket
5. Buff Multipurpose Scarf
6. Athleta lap shorts
7. Timex Triathlon watch
8. The North Face Sports Bra
9. The North Face Reaxion Shirt

xoxo

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Frogtown Trail Challenge 2010

If I had to choose my favorite race of the year, it would be the 10 mile Frogtown Trail Challenge, hands down. This race has quickly become an annual tradition in our family. This year started on a beautiful, cool, crisp October morning. It was an absolutely perfect day for a race.

Before: clean, cold, and happy

What makes this race so much fun are the many obstacles that you encounter during the ten miles. It's not just running... there's a mile in ankle-to-knee deep water, multiple hill climbs (one of which is brutal!), a few ditches that are traversed with the help of a rope, a couple log crossings, and lots of mud. Also, the participants are excited and happy. From the seven years old tothe seventy years old, the sense of camaraderie is almost tangible.

The race takes a bit longer than your average ten mile trail run due to the obstacles. The intermittent spells of just running are through gorgeous wooded trails, covered in leaves and through a section of overturned logs.

With it's challenging and enjoyable course, enthusiastic and supportive volunteers, and beautiful location, the Frogtown challenge a great tradition that we have begun and can't wait to continue with next year's event.

After: muddy, wet, and happy


Fear the Frog!
xoxo


images courtesy of Frogtown Director Crew (Thanks, guys!)
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National Yoga Month

image

You may have already heard (since I am more than a bit late on this), but September is National Yoga Month! What a great excuse to pick up an old hobby, begin a new one, or just go see what yoga is all about. Not only does it improve strength and flexibility, it is a time to relax into your own body and find a sense of calm.

As for me, I am attending a weekly power vinyasa class. Since I have stopped dancing, I really miss the quiet strength of yoga. Sometimes I forget how much.



How will you celebrate National Yoga month?
For more info, click here.
xoxo

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Trail Running: It's Not About the Trail

Or about running, or staying fit, or losing weight, or getting faster, or winning races.

It's not about fancy trail shoes, or electrolyte replenishing, or protein shakes.

It's about finding inspiration, thinking through the day, or memorizing drug interactions until my mind just goes blank. It's about losing myself into the trees to the point where the only noticeable sounds are my breathing and the cadence of my feet. It's about melting into the woods and becoming a part of the trees and trail that surround me. It's about that one hour every day (or sometimes every week) that is completely mine. No obligations, no responsibilities, no distractions. Just me. And the trail.

Sometimes it's hard. Sometimes it's a choice. I can quit, cry, and complain or I can just keep running. (Don't worry. I'm not going to go all "running as a metaphor for life" on you here.) It's about pushing yourself farther. It's about pushing forward.

It's about feeling exhausted, sweaty, overheated, muddy, and completely empowered. It's about mental strength and perseverance. It's about overcoming self-imposed limitations.

So really, it's not about the trail.

It's so much more than that.

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frogtown trail challenge

last weekend husband and i ran in the
frogtown trail challenge,
a 4 or 10 mile course through the woods,
over streams, through lots of mud,
in the streams {an entire mile of husband's course was in the water}
up and down the stream banks,
over fallen trees, up and down a mountain....

and it was a blast!

making breakfast -- scrambled eggs and steel cut oats

the race began at 8am, so we had to leave ridiculously early.
it was dark outside for the majority of our drive to north georgia,
and we saw a very lovely sunrise once we arrived.

this was the first year we ran in this event,
so, not knowing what to expect,
i took the easy way out and only ran the 4 mile race,
but husband was a stud and went for the 10 miles!

crossing the stream on a fallen log
{this was the one and only time we didn't have to actually go through the water}

the last section of each course was nothing but mud.
it was slippery, wet, and a little bit smelly,
but it was really really fun.

since my course was much shorter, i finished earlier
and waited near the finish line for husband.
he was {understandably} pretty tired when he got to the end,
so i ran the last little bit with him.

we were incredibly muddy and
our shoes were completely soaked,

and it was the most fun trail run i've had in a while.

next year i will definitely be going for the 10 miles with k.
like i said before, it's just not as fun unless you get muddy!




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Coach Mike's Cross-Country 5k

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Early this cool, rainy Saturday morning, K and I ran in the 26th annual "Coach Mike's 5k" sponsored by the Athens YMCA. It was misting when we started the race through the woods on the cross country trails, but it was definitely worth the initial discomfort. The race wound through trees, bridges, and fields and was full of ups and downs. This made it a bit more difficult than I had anticipated, especially when you factor in the slipperiness from the rain! We were accompanied by local runners and YMCA volunteers/workers who were very encouraging, cheering us on.  It was a good time and a great way to start off the weekend!