Pregnant Running

MIA!!! I'm so sorry I have been absent lately. We were moving and now we're visiting family for a month. Whew, so busy. But, without further adieu, I'm back and in full swing! Let's get to it.

If you're planning on or already pregnant and wondering if you should keep up with your running routine, I'm here to give you the answer to that!!!

I've always been a bit leery of running while pregnant. I have not continued to run with either of my past pregnancy, but being that I love running and was sad when I was not running during my pregnancies I wanted to look into the safety of running while pregnant.

I have GREAT news!!! If you're already running (doesn't need to be super long distances), and your doctor approves, running is totally okay during pregnancy! Hooray!

Some of the pointers I read from other pregnant runners are listed below:

• Belly Bands are helpful during the 2nd trimester
• Continuing with the mileage you're at is generally a good rule of thumb, but don't worry about your speed or PR's, just enjoy the jog!
• Heart rate monitors are a must!! You don't want to over exert yourself while pregnant
• Remember to eat for the activities you're doing- recovery calories and WATER are important while pregnant
• You're pregnant, you're making a human being, DO NOT over exert, over train or push yourself hard. Slow and steady is the perfect speed while pregnant.
• Remember you're not running to loose weight, speed train or win the race- you're running for a healthy and happy pregnancy.
• Support your milk makers!!!!!! A good sports bra is important during pregnancy as well as after INVEST!

PROS:

From most everyone I've interviewed and read from, even when you're feeling unwell during the first few months, most of them mentioned getting out and running as much as they possibly could and how much better they would feel afterwords.

Increased energy, being active when you're pregnant is vital!! The more you couch potato the longer it will take you get in shape after your pregnancy.

BEST PRO OF ALL- Staying active and exercising during pregnancy can lessen back pain and reduce delivery complications and times spent in labor!!! Now that's something any Mommy can look forward to!

I hope this post was helpful and that it motivates you to get out and stay active during pregnancy- even if it's not running keep on moving. There are so many benefits for Mommy and baby when you have an active and healthy pregnancy!

Long Distance Speed Training (GUEST POST)

YAY!! Another Guest Post!! I know you're all excited, I know I am! 

Meet Carolyn. I met this lovely lady back almost 2 years ago, on a little Island named Dominica where both of our husbands were attending medical school. Carolyn is a mother of two beautiful doggies!! She is a hard working, intelligent, very sweet and giving person. She amazes me that after running 4 miles one time she up and decided to run a marathon!!! I asked her to help me out it with this post as she has given me great advise in the past while I was training for my half marathon.

My question for her was about shaving time off long distance runs. Here was her response:


Well when Jamie asked me to do this post I was honored, especially when she said considered me a great runner. I believe we all can be great runners, it time and dedication that brings us to this point. My running career has been short at this point, I started just over 2 years ago down in lovely Dominica, where Jamie and I met. If you want a running challenge go there! Any way she asked me to discuss speed training and long distance running. My running experience started from none, to one day deciding to do the 2010 Chicago Marathon after running 4 miles without “much” effort. I don’t know why I thought I could 26 after I only ran 4 but I did it! I accomplished it well. I didn’t have any additional goals for that race besides completing the marathon, but this year I had aspired to run 2 full marathons with time goals in mind. Hence, I will discuss my tactics and practices for increasing my time in my long distance running.


The first thing that I identified was my average mile pace. I had kept between a 9:40-10:00 min pace over long distances (i.e. over 10 miles). I also identified the distanced where my body found its running “grove”, for me that was 7 miles and then again at 15 miles. 


There is an exercise called Fartlek (fun word!) that many running coaches, websites, and book refer to this is as the speed training exercise. Fartlek is Swedish and “is a free-flowing format in which you run faster for however long (or short) you want to.” (http://www.runnersworld.com/article/0,7120,s6-238-263--12081-0,00.html ) The goal of the Fartlek in long distance running was to increasing a mile pace for a distance of time to help you achieve a time goal. Fartlek is great because you can use anything to determine your stopping point. 


So here the scenario that happened regularly for me: I am running a long run (10 miles or more) and I know that my body and pace haven’t been where I want them to because it’s adjusting and finding it’s “grove” so I want to catch up on time. I pick an object that is some distance in front of me, i.e. stops light, fire hydrant, driveway; I increase my pace until I reach that object. If you have a gps watch, you can name the pace you want and accomplish that. If you don’t, it’s a pace that you would consider running in a race, faster than your normal pace, i.e. an 8 min mile instead of my 9:40 min mile or faster. Then once reaching that object I drop back to the pace before but I not slower, this is a way for my body to learn how to increase speed over a short distance yet continue to run at a regular pace afterward. Let me say, I don’t like doing this! However, I realized I naturally did that in my first marathon training and race when I would say well I only need to get to that pole and then I can continue to the next and so on. This just includes increasing pace and overtime your body will adapt and increase its pace generally. I would tend to do this exercise in my “grove” miles where my body was calm, heart rate at good rate, and not feeling like I’m just struggling to the next mile. That way I gave my body something new to do. Like I said about fartlek is that it is nice because this could be a time interval, a distance interval, and object interval. It can be a short or as far as you’d like. However the key is to not slow down even more when you’re finished but rather to keep your original pace. I encourage you all to give it a try, and yes if you run shorter distances you can still perform this exercise. It’s just great for long distance running when you still must continue after that 5 k mark, 10 k mark, even 15 k mark. Good luck to you all and thanks again Jamie.

(Medal from Carolyn's first Marathon)

Thanks Carolyn!! That was great advise. What sparked this was over the past few weeks I've been (lazily) getting ready for a 10K and after I did my Half I made a goal to shave time off my 10K. I do the Fartlek, it definitely helped!!! The only other thing that Carolyn didn't mention that helped me was strength training. I know a lot of runners who do not strength train. Let me tell you-- DO IT! The more muscle mass you have the more fat you burn when you're not working out. The more you strength train the stronger you are and the longer your legs will carry you. Thanks Carolyn!!! Happy Running everyone!

And the winner is....

Drumroll please.....

Shalise Benjamin!!!! 

Congratulations! Thank you everyone who entered and shared the page!! The more traffic we get the more give-aways we'll be be able to do. If you didn't win this time, stick around, keep reading and we'll do another one soon. 

GIVEAWAY!!!

CLOSED.

Who doesn't love a giveaway?! I'm excited to say that we've had pretty great traffic recently, but I thought a giveaway would make that traffic even better. Enough talk here is the low down- I'm going to be giving away socks! Aren't you so excited?? NO not the typical hanes socks but the MOST amazing socks! Thorlo Experia Coolmax Socks. These socks are specially designed to stay put, wick up sweat, cushion and make for a most enjoyable workout. I have LOVED my Experia Socks and can't wait for you to try them out as well.

(retails for $15.00USD)

How to enter:

Preform one or all of the below tasks. For each one fo the following task you complete you will get an extra entry.

1. Give in to pressure and become a "follower" Momsdofit blog
2. Like us on facebook HERE
3. Share the this GIVEAWAY post with your friends on facebook
4. Tell me your favorite post on momsdofit blog so far
5. Pin my blog on Pinterest
6. Leave a comment on this post telling me what your answer to #4 and telling me which of the above you completed.

These socks are AMAZING!! Make you get your entries in. The giveaway closes Thursday 5/17/12 at 10:00PM EST The winner will be announced Friday morning on the blog. Happy Sharing!

"Pintrest Workouts"

If you're on Pinterest you've seen them, all the "at home" workouts being pinned. But which ones are the best? Do any of them work? Are any of them worth it?

I set out to find an answer. This is my first market testing article. I ask 3 friends to try 3 different workouts I found on Pinterest and see what they thought. I had these lovely ladies do the workouts for 2 weeks - not very long but generally the amount of time people give to a workout before they want to see some kind of results.

One Room Cardio was performed by Becky R. She's a lovely mother of 1 who has been very dedicated to loosing her baby weight and has done an amazing job. She's a swimmer by trade but was willing to give this workout a go for me. (this workout was found HERE )

Our next workout "The 100 Workout" was performed by my good friend from college Kim F. Kim is an amazing woman who juggles a full-time job, 2 large dogs, a bunny and helping her hubby who has been working on starting up a welding business. This lady can multi-task like nobody's business. Kim loves yoga, and trying out new workout regimes, so it was no surprise when she was game to try this test. (this workout was found HERE ) 

Our last workout "At Home Circuit Workout" was done by Sheri W. Sheri is my hubby's cousin, so being that she's family I made her do this. hahaha Just kidding. This mother of 4 is a big fan of the different Pinterest workouts, and has a full fitness board of all kinds of helpful things she's found. She's a runner and continued her running while fitting this in on her off days. She's hardcore! 

(this workout was found HERE )

Here's what you've all been waiting for!! THE RESULTS!!

One Room Cardio

In Becky's own words:

My forearm measurements went down. My thighs went down. Basically, everything but hips, waist and chest. It wasn't by a lot. But my left and right arms/legs evened out. Before hand they were close to an inch apart and now they are all in the same inch.

 I weighed 128.1. I was feeling good and I was down 1.8 making me 126.3! 
I kept a journal and overall theme was-- it was easy. When it was hot outside it was more difficult. It only got easier as the days went on. The whole time it felt like a good warm up for the "real thing". It was really energizing. For days I cant go to the gym or if I need a pick me up, I'll probably go back to it. Honestly, it made me look for more fitness things on pinterest to do. I found an ab work out I just started!

Sounds like it was a good workout all in all

The 100 Workout

In Kim's own words:

This workout is a great lower body workout! But it's not for the faint of heart (or legs). I really enjoyed the simplicity of the format and exercises. It provides a solid leg workout with squats and jumping jacks but also provides some ab work with leg lifts and crunches. Because of the number of repetitions you're doing at a time, I really "felt the burn" and was definitely left sore, the good, kind the next day. 

Results...I don't actually own a scale, so I'm not sure on weight, but the rest of my measurements stayed about the same for my legs and arms. I did lose 1/4 inch around my waist. More than that, I really felt my abs and legs firm and tone during this routine, but didn't notice major muscle growth or weight loss during my sessions.

This workout plan does take a really long time to complete. I work out pretty routinely and it still took me 50 minutes the first time around, not including my 30 minutes of cardio and a stretching routine. I've been able to cut it down to between 30-40 minutes each time. There is also no upper body component. If you're looking for a quick full body workout this isn't it, but it definitely will work your legs, abs, and butt!

I'm excited to try this as a lower body and core workout!

At Home Circuit Workout

In Sheri's own words:

Here are my results.  I thought it was a good work out but I think if I did it every single day then I would get bored.  I never really noticed if it got easier.  I think if I did it for more weeks it would get easier. I noticed also that I really didn't have any big change in my measurements but was thinking that since I already workout that it would probably take more like six weeks to see good results compared to someone that is just barely starting to workout.

My Measurements went down by 1/4 of an inch in almost every area. 

Not huge measurement differences but not bad for only 2 weeks of work! 

Thanks ladies for your hard work!!! I'd love to hear from any of my readers if they have found a great circuit on Pinterest!! 

Baby and Me Workout Phase 1

Let me paint the picture: Kids are down for a nap or still asleep in the morning and you turn on your workout video and rush through your workout so that you can finish before they wake up in the morning. Or you baby wakes up mid-workout and you then have to stop to entertain them. OR even more likely you day gets filled up before you know it with preschool, playgroups, feeding kids, cleaning up the toys for the 6 millionth time, work or any of the other activities that fill up Mommy's day. 10:00PM you crawl in bed and realize "I haven't worked out at all today". Well I'm here to help!!! This is Phase 1 of my series called... wait for it, it's a clever name... Working Out With Kids.

This workout is designed for moms (or dads) with newborn to preschool aged kids. I made this video showing you what some of the workouts look like. They are not in order on the video, except by age of baby/child. Watch the video and then print the descriptions and give it a try!! 

Disclaimer: I am not a certified fitness trainer. I am not liable for any injuries incurred while doing these workouts. Always consult your doctor before starting a new workout regiment. 

New Born Workout:
(This can be done after your doc has cleared you to workout again after labor)
Age- newborn to 2 

• Baby step-ups (if you have stairs or a step box) 
• High Knees
• Baby lunges (on video) This might be one that your body may not be ready to do right away!!
• Baby Squats (on video) again one you might want to wait till your body is read (8-10 weeks post-partum)
• Wall sit (on video)
• Baby kiss ups (on video) 
• Bicycles (on video) 
• Baby Plank 20 seconds 
• DANCE IT UP!! Put on some music -lay baby on the floor and jam out! It's a great workout! 

Baby who can hold their own head and/or sit up:

(These are the be added to the above workouts)

• Baby Dead Lifts (on video)
• Baby Squat and lift (on video)
• Baby butt ups (on video)
• Baby Bicep curl (on video)
• Baby Bench Press (on video)

Toddler Workout:

(You can add these to the above workouts or take out some of the above when your toddler gets to too heavy for some) These are workouts that older toddlers can do with you and enjoy watching

• ABC Jumping Jacks (on video) My daughter loves to do these with me!
• Sqaut Jumps 
• Hunting sprints (sprint in place and go on a bear hunt for fun)
• "Hop Scotch" Squares (4 corner jumps) I forgot to put this on video.  Email me if you want to explain.

Working out with stroller:

(Great for ages 0-3)

• Wheels on the Bus (on video) Kids LOVE THIS!!
• Squat Hold B-I-N-G-O (on video)
• Lunges with Stroller (on video)
• Kick backs (on video)
• Sprint to stroller (on video)
• Side kicks (on video)
• Peek-a-boo side squats (on video)
• Side step circles (on video)

I was going to design a schedule for these workouts but it's hard to mass produce one being that every person (especially after having a baby) is at different fitness levels. I don't want to dish out a schedule and have someone get injured because they weren't ready for an exercise yet. So here's the deal- if you want a PERSONALIZE Baby and Me workout schedule I am happy to work one up for you for $5.00 fee. Contact me at momsdofit@yahoo.com . If you're in the Saginaw area and are interested in a personal or group class let me know, and I'd be more than happy to oblige. 

As always remember to send me your fitness questions!! Look for Phase 2 - Working Out With Kids (for mom's with kids ages 4 - 10) coming soon! 

New To Running (Guest Post)

This post I am doing something a little special!! I had a question this week about running. Even though I love running and have been doing it for the past 8 years I thought it would be nice to hear from someone who is a STELLER runner.

Tia Chapman used to live near me in Utah and we played church volleyball against each other. She is a mother of 4 (you wouldn't know it looking at her!). She is 34 years old and LOVES Triathalons. She's been a runner for about 14 years, and also loves the great outdoors. She has completed  3 marathons, 10 triathlons, a few half-marathons, countless 5 & 10K's, and a bike tour. WOW! On top of all this she's a business owner and an amazing photographer, you can check out her portfolio HERE

Now to the question.

MDF (mom's do fit),


I want to get into running. How should I get started? What are your tips for beginners?


K.F.

Here is Tia's response:

KF,

I'd say if you have decided to start running, the first thing I want to tell you is, "Congratulations!" There is a reason you have made this decision, and I'm proud of anyone who is brave enough to start something new.

Running can be hard. But you can do hard things. And running is one of the most rewarding things you can do for yourself, in my opinion. If you keep at it, it WILL get easier and easier.

One of the most important things I could say is: Don't quit! No matter what. Unless your leg is broken. Then you can quit until it gets better, but then start over again!

Make sure you have the right SHOES! Go to a specialty running store, where they will analyze your gait, and fit you into the proper shoe. If you don't have the right shoes, you can get injured. You get what you pay for with running shoes. I speak from experience.

Start slow. Don't push yourself too hard at first. Start with small goals, and work up from there.

Find a friend to motivate you, and if possible, run with you! You are MUCH more likely to get out and do it, if you are accountable to someone else.

Sign up for a 5k (3.1 mile) race, and find a training plan. You can find training plans all over the internet for free. But you want a realistic plan. If you've never run before, don't sign up for a 5k that is 5 weeks away. Give yourself 16-20 weeks to train. If you pay for a race, you are more likely to stick with the training and complete your goal. If you have nothing to train for, you won't know how far or how long to run, and you're more likely to stop. ALWAYS have a goal!

The day I decided to run a marathon was after I had completed the 5k race in 2005 that coincides with the SL marathon. I watched the marathon finishers, and they looked like regular people. I thought, "If those people can do it, I can do it." I had never run further than 3.1 miles at one time. The following year, in 2006, I completed the SL marathon, and it was the most rewarding experience of my life.

I'm not saying everyone needs to run 26.2 miles. I'm just telling you that if you DECIDE it in your mind, you can do it! Just make the decision.

Sincerly,

Tia

KF,

The only thing I can add to that is, I know a lot of people have had success doing the Couch 2 5K program. If you're already doing cardiovascular activity for 30 mins 3-5x's per week you should be able to run at a slower pace (5.5 mph) for at least 15 mins. If you're experiencing aches and pains pay attention to them.

Don't get discouraged!!! Continue to strength train. I made this mistake when I started to run. The more you strength train the longer your muscles will be able to work for. Focus on your breathing!!!

Lastly, get some good music on your MP3 and enjoy the time you have using the able body you've been blessed with!

Jamie

I hope you've enjoyed our guest post. It's always nice to get multiple opinions and fun to hear what's worked for other people. Thank you Tia for your amazing advice, and contribution!! Thanks KF for the question!

KEEP YOUR QUESTIONS COMING!!