Prenatal Yoga at Refresh Yoga Studio (28 weeks pregnant)

“The mind is everything. What you think you become.”

 -Buddah 

This Saturday morning, I met up with my friend Rita, for some prenatal yoga. bumps rita and meg

Rita is about one month a head of me, due date July 19th. She too is expecting a baby girl. So many baby girls are being born, these days.

If you have read my previous posts, you may already know… for the last month I have been doing prenatal yoga, and it has become my new found love. I have tried prenatal yoga at JounreYoga and Mind the Mat. But today, Rita invited me to join her at the studio she has been practicing at – Refresh Yoga Studio in Old Town, Alexandria.

refresh yoga

Rita and I started our morning with a 40 minute walk around Old Town. The weather this Memorial weekend has been amazing. So our walk was refreshing. I also saw another mom, with the BOB running stroller, and asked her how she liked it. She claimed it was the best baby item she owns. Everyone loves the BOB! I haven’t heard one negative thing about it.

Our walk ended at the front door of the yoga studio. Although, the studio space was small, it had positive energy and a very zen yoga like vibe to it – my favorite type of vibe! The room was small and so was the class, only six moms to be, and one instructor. But the smaller class size was nice, and more personable. The less people you have the more attention you get.

Erin was the instructor, and she was fantastic. Like most prenatal classes she opened the class with us introducing ourselves and telling the class how far along we are. This week I am 28 weeks. Happy – first day of the 3rd trimester – to me!! She also customized the class, by asking us what we wanted to work on. Most of us wanted to work on hip openers. She also wanted it to be an individual practice, so we quietly chose our own word to focus the class around. I chose Courage.

This class started out relaxing, but as the class went on became more strength building, with some squats, warrior poses, down dog, and prenatal push ups. It ended relaxing with a gentle scalp massage, and a cool towel over our eyes.

yoga mat prenatal

Some of my favorite things during this class was the breathing techniques, and the combination of relaxing and strength building. This combo really made the class a full body workout.

I also really enjoyed some of the postures, such as, down dog, dolphin pose, goddess pose, pigeon pose, warrior pose 2, peaceful warrior, triangle pose. I also like the squat work and the prenatal push ups. I use to be the push up queen, but didn’t know they were safe for pregnancy, but I am definitely going to include more push ups to my workouts during the week.

Over all, this was a great yoga practice, and a lovely studio. I definitely plan on going on a regular. Being pregnant, has opened my mind to different kinds of work outs and yoga poses. I have been having a lot of fun trying the different studios and instructors in the area. Each class is so different, and each instructor has something to offer.

PREGNANCY UPDATE

It is hard to believe that today, I am 28 weeks pregnant, or in other words 7 months pregnant. It is the first day, of the 3rd trimester for me. I really can’t believe how fast this pregnancy has gone by.

In a way pregnancy is much like long distance running. The first few miles you feel uncomfortable, but once you find your groove, you can comfortably keep running. When you take it one mile at a time, you begin to really enjoy yourself.

When it comes to pregnancy, most women are the most uncomfortable in their 3rd trimester. For me so far, everyday that goes by, I am feeling more and more comfortable. And¬†because I don’t have much more to go,¬†I am living in the moment, and enjoying this pregnancy more and more.

It is a pretty amazing thing, creating life.

© 2015 sweat1xdaily

The Courage Wall in my neighborhood goes VIRAL!

Every Saturday, at my prenatal yoga class, Sarah, my yoga instructor sets a theme for our daily practice. Two weeks ago, the theme was Courage. She was inspired by the Courage Wall that sits across the street from the studio.Courage wall

The wall is a big chalk board that reads¬†the words, “I wish I had the Courage to…”¬†Courage wall words

There are buckets of chalk provided, to allow people the opportunity to express their deepest fears, challenges, goals. The wall has inspired, motivated, and opens up the Courage conversation to the community.

So at the beginning of yoga class, we went around the room and verbally expressed what we wish we had the courage to do during our pregnancies. It was very awesome, because we could all relate to each other. I found myself nodding my head when one yogi said, she wish she had the courage to ask for help. Another yogi wished she had the courage to stop working sooner with out feeling guilty. One wished she had the courage to physically slow down. Many of us think we can do exactly what we were doing physically before we got pregnant, but that is not always the case.

Then just last week, my jaw dropped, while I was watching the Today show and saw the Courage Wall. I had no clue the wall went viral. But there it was on TV, with Matt Lauer interviewing Nancy Belmont, from Alexandria, Virginia, as she explained the community chalkboard project.

Courage Wall Today show

After yoga this week, while I was heading to the Del Ray farmers market – they have the best strawberries. I walked passed the wall, and saw Nancy the lady from the Today show interview. I immediately congratulated her for the interview on the Today show, and told her how amazing the Courage wall is. She had a film crew with her, and asked if I would do a small interview on film. So I did.

I wrote on the wall…

I wish I had the Courage to…

Let loose, and be less controlling. Be carefree, go with the flow. Courage Wall Aspiration

I explained to her, that I have never thought of myself as a controlling person, until I got pregnant. I’m not controlling when it comes to other people, but I like to be in control of myself, physically and mentally. But one of the hardest things I have learned is during pregnancy, you have no control over anything. ¬†All you can do, is be the best healthiest person you can be. But at end of the day, you really just need to trust in your body, to create and grow a baby for you.

She totally agreed with me…

Then she asked me, “What’s going to happen when the baby comes…”

I told her… I’ve read one baby book, and am currently reading more. By reading the baby books, I will definitely have the information I need. But I don’t know exactly how it will be… I need to meet my baby first. I can plan as much as I want, but it may not go as planned or maybe it will. ¬†I am hoping to have some control, but again, I don’t know exactly what will happen, so I need to be a little flexible and just roll with it. Although, it may sound that I am unsure right now, one thing that I am very confident about, is that everything will be amazing and work out just the way it is meant to be. I’m excited and can’t wait!

As she smiled, she agreed with me, telling me she has three children, and that’s exactly how it goes.

Has anyone else seen the Courage Wall? Do you have one in your neighborhood?

If you are in Alexandria, Va, I highly recommend you, stop by the Courage Wall and write an aspiration. Reading others, will bring you inspiration too.  Also watch the interview on the Today show, here.

© 2015 sweat1xdaily

 

 

Prenatal Yoga at Mind the Mat Yoga Studio

One of my absolute favorite times of the week are my Saturday mornings. Usually, I wake up early, and hit the running trail for a long run. But now, because I am pregnant, my body has changed so my fitness goals have changed. Now that I am pregnant, I have been using these mornings to practice prenatal yoga, at my local yoga studio Mind the Mat. When else will I have the opportunity to do prenatal yoga, better take advantage now.

Although, I am really missing my long runs, at the same time I am loving my yoga practice. Because the class is so popular, I arrive to the studio early, to find a spot close to the mirror. I lay out my mat, make sure my water bottle is full, and patiently wait for class to begin.

prenatal yoga bag

At the beginning of class, we go around the room introducing ourselves, telling the class how far along we are. Sarah, the class instructor, also gives the class a focus theme. Last week I was 26 weeks, and the class focus was courage. We each revealed, what we wish we had the courage to do. Today, I am 27 weeks, and the class focus was on our favorite childhood game. We each laughed, as we went around the room and exposed our favorite game.

Then the yoga begins. 

It ends up being a full body workout. The major focus is on  strengthening areas of the body that need to be strong for labor. We practice deep hip openers, preparing us for labor. We also work on arms and back, for carrying baby later. We work on strengthening the pelvic floor, and do some core strengthening poses that are safe during pregnancy. We also practice some poses that are great positions to use for natural child birth.

About the Studio

mind the mat

Mind the Mat yoga studio has two locations, but I have only practiced at the Del Ray location. I love Del Ray. It is an awesome area, filled with lovely local boutiques and delicious restaurants. It is also a very artistic neighborhood. Today, after yoga, I hit up the farmer’s market, which I plan to do more often.

About the Instructor

Sarah, the instructor for the class, is awesome. She provides us with the yoga poses we need that are both safe for pregnancy, but also the ones that strengthen, and make us sweat. Her class also is very yoga like, and when we need to cool down, very relaxing. She definitely provide a great balance.

My favorite part

One of my favorite things about the class, is the community feel. Its a class full of mom’s to be with the same priorities and goals. We all want a healthy, fit pregnancy, with the ultimate goal to bring a child safely into the world.

prenatal yoga class

Last week, Sarah did a head count, because the class was so large. We had 20 mom’s to be, 22 babies to be, and 2 instructors. This was a total of 44 yogis. I thought this was amazing!¬†

Have you practice prenatal yoga?

© sweat1xdaily 2015

 

Pregnant Fitness goals and Prenatal Yoga

In my last post, I talked about our amazing spring vacation, aka, our Babymoon.  It was during that post, I revealed a secret that I have been keeping since November РErik and I are 6 months pregnant, with a baby girl arriving August 15th.

bump selfie 2Because fitness/healthy lifestyle is my passion, and the theme of this blog, I am going to continue focusing blog posts on sweating. And trust me, now more than ever, I get questions daily about my fitness routine. People constantly asking, what I am doing fitness wise, now that I have a baby bump.

Everyone is different, and every pregnancy is different. And what I have found is, the fitness things I use to do, I am not preforming at the same level as I did before. My body is working hard on developing another human, that has become the priority.

Also, because this is my first pregnancy, and I don’t know how to be a pregnant woman – I’m just following all the rules. I’ve never done this before, I’m just learning, and now at 6 months, I am finally content and ¬†comfortable with being pregnant.

When it comes to fitness, I have taken it down several levels. No bikram yoga, heavy lifting, or marathon training for me, my fitness goals have changed from setting a new PR in my next race, to bringing a child safely into the world.

Although, I have taken it down a notch, there has been a lot of things I have been doing to stay active during this pregnancy. I have been taking long walks with my dogs. I have been focusing on body weight exercises, and doing similar weight lifting routines as before with lighter weights. You haven’t seen me in the gym though. I have been doing all of these exercises, outside near the running trail. ¬†I also took on swimming, and now that the outdoor pool is opening soon, I plan to swim every morning. I also plan on getting a hike in at Great Falls.

But out of everything,  over the last month, I have been doing Prenatal yoga, and it has ironically become my favorite thing.

My running buddy, L, just had another baby, and when I mentioned I was going to try prenatal yoga, her response was… “Oh, you aren’t going to like it.” She thought, because I am use to more intense work outs, I would be bored.

Well for the last month, I have been going to prenatal yoga. I have tried two different studios in my neighborhood, JourneYoga and Mind the Mat, and I have to say, I love it.

prenatal yoga

The opportunities to train for a¬†marathon are endless…

There will be plenty of times to get my sweat on at Bikram…

I can always hit the gym to lift heavy…

But what other time in my life will I be able to participate in prenatal yoga? Only when I’m pregnant. So now is the time to be in a yoga room, with a community of mamma’s to be. All of us safely practicing deep hip openers, that will prepare us for labor. All of us, with the same, priority and goal.

To all the mom’s out there – What is your favorite prenatal workout? How did you stay fit and healthy during pregnancy?

© sweat1xdaily2015