Monday Reset

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It’s Monday, and like so many weekends involving chores around the house, social events and hectic schedules, I got caught up in eating out and “celebrating”. By Sunday night I left like I undone all my hard work from the week and that’s pretty hard because I did 100 Burpees on Friday. Today I decided to reset my system and eat super squeaky clean.

Monday Reset Game Plan
Upon waking: 20 ounces warm water with lemon
Jump-start my Monday morning with Tabata group exercise class. Sweat out some of the processed foods and burn off excess calories.
Post-workout: Green protein smoothie
Breakfast: Greek yogurt and watermelon
Throughout the morning: 24 ounces water
Lunch: Mixed green salad with lemon juice and olive oil; mixed nuts
Afternoon snack: Chicken on whole wheat bread
Brisk 30 minute walk (it’s was a beautiful day, why not!)
Pre-Dinner: 20 ounces warm water with lemon and banana
Dinner: Steak veggie stir fry and strawberries
Night snack: home-made Coconut water mango and strawberry Popsicle

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By the end of the day I felt refreshed. I am not a nutritionist… I came up with my game plan from reading various articles and experience on what I know works and makes me feel good. Simply put I drank tons of water, ate fruits and veggies to flush my body. I also picked meals and snacks that were less starchy than usual and not processed (if possible). I finally I kicked my rear in gear with a tough workout.

Changing gears… Congrats to the US Men’s Soccer team on a HUGE win today. I will admit the US team was lucky to get the win; they lacked control of the game but had spirit to finish strong. With the win today and big loss by Portugal, the US has a great chance to get out of the first round. Good Luck Boys!

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90 years of Inspiration

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I would like to share with everyone an inspiring woman, my Grandmother. Today, June 11th, is her 90 the birthday!! She is amazing and doing well. I love to spend time with her and she believes in a healthy lifestyle. She follows a balanced diet and a tip that she believes in is following appropriate portion sizes. She also likes to keep active and is grateful for her ability to continue to get around.

Happy Birthday xoxo!!
Kim

Tabata. What’d you’d say?!!

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Today I returned to teaching group exercise classes. Today’s class was Tabata Protocol, a form of High Intensity Interval Training (HIIT). HIIT was crowned the top fitness trend in 2014 according to American College of Sports Medicine. HIIT comes in all shapes and sizes; essentially it involves short bursts of activity followed by a short period of rest or recovery. Tabata training in particular is the fitness trifecta. It’s fun, it’s fast and it leaves you dripping sweat.

Tabata training consists of eight rounds of 20 seconds of hard work, 10 seconds of rest. One Tabata cycle lasts 4 minutes; you can do the same exercise for 8 rounds, do a superset or try Tabata training on your next treadmill workout. Again, it comes in all shapes and sizes.

As a new mom I love adding Tabata training to my workouts. When I was still at home and squeezing in workouts during Gavin’s naps I made sure that my Tabata included exercises that really jacked up my heart rate (Burpees, Mt. Climbers, etc). Therefore, my Tabata training took the place of a 30 minute run or a 45 minute Spin class. In case you missed it, check out my post from 5/30/14 for a sample workout.

Today’s Tabata Protcool class was a full body Superset Tabata format.

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Disclaimer: Although I have a degree in Kinesiology and certified, you should consult a physician before starting any exercise program. If you choose to do any of the workouts featured on this website, you do so at your own risk.

Philly Fit Bash

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Hey guys,

Hope you are having a great weekend!  The weather is BEAUTIFUL outside!!  Last night I went to the Philly Fit Bash to check out some new fitness trends.  It’s an event put on by Philly Fit Magazine.  My friend Britt wanted to go too because it was local this year. 

When we entered, there was a “Workout-a-Thon,” which was like a huge aerobics class with small time intervals of various styles of fitness.  From zumba, to boxing, to yoga they mixed it up to engage everyone!   Looking around the room, everyone was having a great time and enjoying one another’s company.  The Fit Bash also had raffles, live music, samples, and vendors.  The most interesting vendor to me was the SurfSet Fitness.  By now, I think you know that I enjoy aerobics 🙂  It just works for me because I am in a group setting and have a certified instructor to help me (and everyone else in class) improve.  Not to mention variety!  I rotate from muscle classes to pilates to cardio. 

Anyway the Surf training has a board that you get on to target all areas of your body.  To me, it was a major core and balance exercise!  In a odd way, it kind of reminded me how a Pilates class would work me out.  I would totally take a full 45-60 min aerobics class on this surfboard!!  It was a lot of fun.  Here is a pic of me going for a test ride. 

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After we finished in the Venue area, the Philly Fit Bash location was at a gym with a gigantic outdoor pool.  We went over to that area because the sun was still shining and we had beautiful June weather.  We ordered some dinner and just hung out for a little bit by the pool.  After this looooonnnggg winter 2014 that just past, I appreciate the breezy sunny days that draw everyone outdoors. 

Have a great rest of the weekend   🙂 Kim

#working mom

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This about sums up how Gavin and I felt about going back to work, ha ha.

Surprisingly I survived my first day back to work and I found it to be very pleasant.

Here’s what I did to make my transition into being a “working mom” a little easier:
I started my work week on a Thursday. The weekend is solo close, Nough said…

Call a friend or co-worker who is a mom and pick her brain. I was curious about how pumping at work, how does your frame of mind change and work/family balance advice.

Stage a mock work day. In other words, I had Gavin’s caregiver come by on Monday to watch him while I had a few work meetings and took time to tackle my overflowing inbox from home. This helped bring me up to speed at work and made the first day less intense. Also I was able to let my caregiver a chance to watch Gavin and answer any questions. (This was unplanned but extremely helpful)

I asked my husband to take off from work and I planned a fun little Tuesday as a family of three.

My last day home I spent the whole day with the baby and tired to get any unfinished errands or home tasks out of the way.

I prepared my stuff (outfit, lunch, pump, etc) and Gavin’s bags (diaper bag and bottle bag) in the early evening. It may sound silly but I didn’t want to do this right before bed because that would mAke me feel like the face above. 😉

I requested pictures and called to check in a few times my first day.

My first day back was great because I got to talk about my baby and show off pictures all day. And most importantly, I got ALOT of love from text messages, Facebook friends and folks at work. I certainly missed Gavin and kissed him and squeezed him the whole evening. I even had a new love for all the baby stuff that’s taken over our living room.

Like I said the weekend is around the corner. What’s on your agenda for the weekend? Post comments!

Mind Matters

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Good morning everyone!

I woke up early for a few reasons.  Number one, I’m a morning person!  I can get a lot accomplished before most people are out of bed, and I love it.  Today I had the intent to meditate and post a blog after.  I have no trained in this area, but it’s a practice that has been around for centuries and it does help me.  I started meditating about 1.5 years ago.  It took months to get in the grove, but it helped me focus and changed the way stress affects me.  I can roll with things a little more easily.  I had been practicing regularly for 1 year out of the 1.5 years, but in the past 3 months, the consistency has gotten away from me.  I want to be mindful of this!  So, I’m setting a routine up again.  Since I thrive in the AM, I will wake up 15 mins early.  I only take 15 mins for my practice and it works for me 🙂  The above photo is an inspirational quote that I like as well as a pic of ME in Alaska!  That was an absolutely amazing trip!  I spent most of my mornings and evenings on the desk just looking out in thought.  I was super lucky that the weather was SUNNY and BEAUTIFUL!!! 

Make it a great day!

PS: Good luck Maggie on your first day back to work!!  You’ll be great and Gavin is lucky to have you and the rest of his loving family:)

 

Happy National Running Day!

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Today I woke up very motivated to get my workout in today because it’s a national holiday!

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I picked out my special outfit the night before, took care of baby Gavin and headed out the door for my run on National Running Day! So in loo of the holiday I wanted to share my tips to postpartum running.
1. Follow doctor’s orders
Before I began running again I made sure my doctor gave me the thumbs-up to exercise without any restrictions. After delivery my doctor and nurses did recommend walking… stroll like walking not power walking. In addition, I would foam roll 2-3x per week because I knew once I got back into running it was going to come with tight calves, hamstrings, and IT bands.

2. Go shopping and dress for comfort
Before my first run I made a trip to Dick’s Sporting Goods with coupons in hand and bought mama some new clothes (workout clothes). I really was not looking forward to squeezing into my Lululemon shorts and tanks because it was not going to be pretty or comfortable. I opted for Underamour shorts that were a looser fit and tanks tops that had a slightly higher neck line. With breastfeeding I am a little top heavy so I can’t stand the cleavage spilling out the top. Lastly, you may want to considering wear two sports bars. Again, being a little top heavy it’s no fun to feel the extra bounce or everyone to see the extra cleavage while running.

3. Find your stride and your breathe
My first few run workouts were run/walk intervals. Not the interval training in the sense of push to max and recover; rather, run one block walk the next block, try to run 2 blocks walk the next, etc… It’s cliche but after delivery of baby your body is different and stuff feels like it moved. So as I would run I would focus on my arm action; shoulders down, arms in tight and moving rhythmically. Then I moved down my body to legs and reminded myself to make my stride as light as possible (even thou my legs felt like led). I am not sure how many of you think about your breathe while running but it’s my go-to technique when the “running gets tough” and to find my rhythm while running. In through the nose and easy out through the mouth…

4. Cut yourself some slack
Easier said than done for me because I can be my own worst enemy. I blame it on being a virgo; in other words, I am a perfectionist and critical. (Right now) I am not expecting to be the athlete I was prior to getting pregnant. I am enjoying “starting over” and I have found a new appreciation for all exercise and new ways to exercise now that life is a little different. I have quickly come to terms with
a. workouts need to be quick (sometimes 30 minutes) and
b. workouts may not take place at my preferred time of day and
c. a workout may not be in the cards some days because moms are tired people. Especially when you are waking up in the middle of the night for weeks/months or your baby won’t go down for his 1pm nap
and most importantly
d. some days it’s more important to be with my husband and son rather than the gym.

5. Run intervals, build mileage slowly and mix up the cardio modes
I have three types of workouts I focus on throughout the week:
a. Intervals 1-2 days per week. I love interval training because it gives me a mental break from the stress of stringing together miles upon miles. It’s less “I only ran a mile so far!!! This treadmill must be broken it, I feel like I did at least 2.5miles.” With interval training it’s more of “2 minutes… I can run for 2 minutes than I get to walk for 2 minutes.” 🙂
b. “Long day” 1 day per week to build mileage. If I ran 3 miles last week, I am going to work towards four the next regardless of the amount of time it takes. Today was my long day. I am up to 4 miles 8.5 weeks post baby.
c. Don’t just run… that’s boring, ha ha. 1-2 days per week I go for a very long and hilly walk with the baby stroller or spin and do the elliptical. This is my way to build my stamina. Also it gives my “running” muscles a break. As a side note, I do try to strength train 3 days a week (that’s a whole other post).

6. Sign up for a race
I registered for Philadelphia Marathon as soon as I got home from the hospital. That was excessive I know… but it put me in the right frame of mind. And gave me something to look forward to doing for myself. In the meantime, I will slowly get back into running and focus on shorter races. I just ran my first 5K on 6/1/14!

I hope these tips were helpful in getting you motivated or giving you a place to get started.
I return back to work tomorrow after my maternity leave. Check back this week to find out if I cried in the corner my first day back at work, ha ha. Yikes, I hope that doesn’t really happen!

Disclaimer: Although I have a degree in Kinesiology and certified, you should consult a physician before starting any exercise program. If you choose to do any of the workouts featured on this website, you do so at your own risk.