Mirror Mirror on the wall… Who is the strongest of them all…

Post Pregnancy Work Out -Phase 2 Livefit trainer.
I forgot how much I love phase 2 of the livefit trainer. This phase is the one that I normally repeat and always go back to. I really enjoy lifting heavier weights while doing more sets with lower reps. However, with that being said, do not lift heavy if you have poor form. People who have poor form have no business lifting heavy weights, that is why phase 1 of the livefit trainer is crucial. If your form is not on point repeat phase 1 and focus on perfecting your form.
Now that I am almost finished with Phase 2, I am really excited to see progress. Not necessarily with the appearance of my body, although I do see some muscle definition, but rather with how strong I am becoming. At 4 months postpartum I am finally starting to feel like the athlete I once was, before getting pregnant with Zoe. There is still a lot of work to do – Rome wasn’t built over night, but I am happy that I am finally lifting the weight I use to lift. I am hoping in the near future to start setting some new PRs in the weight room. I remember stepping in the weight room for the first time 8 weeks postpartum and flopping on my belly not even capable of doing one successful push up, now I am doing 4×10 and sometimes 4×15… Now that is progress.
Ladies stop focusing on what your body looks like and start focusing on what your body can do. Stop trying to diet and start fueling your body with clean organic healthy food choices that will help you perform and reach your ultimate goal. 
Whether I am running, lifting, doing yoga… I always focus on setting new PRs. I focus on strength. Once I flipped that switch and started focusing on setting new fitness goals, not weight loss goals, it is then that I became an athlete…
And guess what?
One day, when I looked in the mirror I saw one too.


P.S. I start phase 3 of the Livefit trainer today! Can’t wait!

My post pregnancy workout- Livefit trainer: Phase 1, last Day

  
Boom! Yesterday, I completed PHASE 1 of Livefit, with an amazing leg session. To treat myself I bought a new pair of ONZIE leggings! (Shown in the picture above.) 

Phase 1 of the Livefit trainer is 4 weeks of exclusively lifting. Ladies DO NOT be afraid to lift, get yourself in the weight room and start gaining muscle and strength. The idea behind exclusively lifting for 4 weeks is with the main focus to gain as much muscle as possible. To gain muscle you need calories exclusively feeding your muscles, instead of being sucked up during cardio sessions. There is no room to share those valuable clean calories, especially if you have minimal muscle mass to begin with. 

To get back to the athletic level I was before pregnancy – I still have a ton of hard work to do, however I am most excited about the process, the journey.

Completing Phase 1 of the livefit trainer was a great accomplishment, mainly because it proved that even with a baby, as long as you make health and fitness a priority you can fit it in. It is important to me, as a mama to make some time, for myself. I also want to be a great example/role model for my daughter. Actions speak louder than words. By spending time on my health and fitness, I am showing her the importance of a healthy lifestyle. By being the best person I can be, this will make me a better mother and wife. 

As for progress and results. Every week I increased my weights. The first week I lifted easy and took things slow. Week two I started to find my groove. I added a little more weight, but really focused on form. Because of muscle memory, each exercise started coming back to me (just like riding a bike.) Week 3, I started feeling stronger and comfortable with my workouts. I added more weight and lower the reps from 12 to 10. Week 4, I was still doing (3×10) but really pushed it on the weights, adding more. I finally feel on some exercises I am lifting the way I use to. However, on some body weight exercises I am definitely not, push ups, bench dips are a struggle. It is obvious that my core is my weakest body part. 

I also customized the program a little, adding some new exercises. For example, I did some long walks with Zoe which also included walking lunges until failure. Always remember these trainers are great, but unlike a personal trainer, they do not customize toward the individual. So make some changes that will work best for you based on your goals and body. 

So on Friday, I will be starting Phase 2 and including some short runs into the mix. Because of pregnancy, it will be my first time running in almost a year. Crazy!

Mommy & Me (Baby) Classes (Yoga and Pilates)

I have been wanting to try Mommy & Me (Baby) classes at Mind the Mat Yoga Studio, since the week I found out I was pregnant. My friend Mariana went with her baby (Jasper) when she still lived in the area and she really enjoyed the classes. Along with her, I also know a couple of other mamas who have participated in the Mommy & Me classes at the studio and they too were really impressed.

The studio offers Mommy & Me classes in pilates, yoga, and barre. However, because I was recovering from my c-section I wasn’t able to do any type of exercising with the exception of walking, until I got cleared from my doctor. This was disappointing for me, because I really wanted to take Zoe to the Mommy & Me¬†classes earlier, during my maternity leave – instead I finally just got to take her, this last week. We joined Piper and Lindsay at the Mommy & Me pilates class on Tuesday, and then went to the Mommy & Me yoga on yesterday (Friday).

Both classes are for babies before crawling age.

MOMMY & ME PILATES

The pilates class focuses on lower body, mainly glutes. This class is definitely a workout for the mamas. I was squatting and sweating while Zoe stayed in her car seat napping. It is especially important for breast-feeding mamas to get a good booty workout in considering breast milk is made from the fat from your booty.

zoe at pilates

MOMMY & ME YOGA

The yoga class is less intense then the pilates class. The first half of the class is for the mamas and focuses on the core muscles. The last half of the class is for the babies. This part was by far my favorite part, because nothing is better then having your baby smiling.

Zoe absolutely loved it. During the first half, while I was stretching, Zoe was watching me, smiling. Then during the second half, it was Zoe’s turn. I took her out of her car seat, and stretched her toes to her nose. I bicycled her legs, rotated her hips, stretched out her arms, and legs.

These classes are great!

While taking care of a baby, it¬†is easy for a mama to forget to take care of herself. However, taking care of yourself is one of the most important things. It can be really hard to find time to work out especially when you don’t have family to help watch your little one. This is why I love these classes. There are very few workout classes that allow you to bring your baby with you, and most gym daycares don’t allow young babies.

I will admit that I have never been to a louder class. Some babies were screaming their heads off, but because we are all mamas in the classroom, screaming babies do not even phase us.

If you are a mama in the DC area who has a baby who isn’t crawling yet, I highly recommend trying these classes. And if you are a mama to be, try their¬†prenatal yoga class¬†– it is amazing!

© 2015 sweat1xdaily

Six weeks with Zoe

The days go by so fast…

It seems like just yesterday we were leaving the hospital as a new family of three.

I remember the car ride home. Baby Zoe’s first time outside. I thought she would be peacefully sleeping, but nope, her eyes were open wide. At only three days old, she looked out the window,¬†taking in the light from the sun – curious and alert.

zoe new born

It is hard to believe that today Zoe is six weeks old.

It has been quite the roller coaster ride, lots of ups and downs, but nothing less than fabulous.

Here’s what we have been up to for the last six weeks.

Week 1–¬†Everyone trying their best to adjust.

We spent week 1 adjusting. We were quite lucky that Elissa was able to watch our dogs for us. That way, Erik and I didn’t have to worry about their reaction to our new baby girl. Instead we were able to spend the time focusing on our new born – cuddling and loving her. That week, Zoe didn’t sleep in her bassinet, but instead we all slept together on our couch in the living room.

Because my¬†mom had the whole week off from work, she cooked us delicious meals every night. Mrs. W also stopped by with a homemade dinner, and Ali brought us cookies. We definitely didn’t¬†stave, and never had to clean up a dirty kitchen.

Other things that happened this week…

Although, it was hot summer weather, we took our first walks together with the running stroller. While we are inside, Zoe loves her (4 moms) rockaroo chair.

Week 2Still adjusting.

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Should I yawn, cry, eat, poop… Zoe didn’t know what to do with herself. At week two, she was still adjusting to¬†this big beautiful world. In addition, we were still getting to know each other. I read tons of baby books and took all the classes. But everything I researched or decided on, the complete opposite happened. The books are great- knowledge never hurts, but when it comes to the care for my daughter, I have come to the conclusion that following my instinct is the best way.

I also have realized I do not know very many lullabies, so I have been singing Christmas carols. Zoe loves Silent Night, and Holy Night.

Other things that happened this week…

Zoe’s belly button healed, so she got promoted from sponge baths. Zoe also got to experience a bottle and pacifier for the first time. She had her newborn photo shoot, and got to meet her, Poppy, Gramps, Grams, and Aunt Jackie.¬†

Jackie came to visit.

Jackie was very helpful and great with the baby. Zoe melts into Jackie’s arm when she holds her. They spent most of the time cuddling, however, we did go out for lunch a couple times and was able to enjoy the last days of summer. Jackie also helped me learn how to use my Solly wrap. I love babywearing Zoe, and she loves being worn snug in her wrap close to her mama.

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Week 3 Erik goes back to work, but Gran and Nana came to visit.

I was so happy Erik was able to take off three weeks to be home with Zoe and I. It was important for all of us to share this special time together and adjust as a family. He was also a huge help to me, considering I was recovering from a c-section. He was awesome, treating me like royalty, waiting on Zoe and I.

Once he went back to work and Jackie left, Gran and Nana arrived. They came with tons of gifts – including hand knitted sweaters, hats, and booties, and some vintage pieces that her Gran wore when she was a child. Again we walked with the stroller, and went to lunch in Pentagon Row and Old Town. Zoe loved meeting her Gran and Nana, it was a fun visit.

Other things that happened this week…

Zoe loves splashing in her bath tub. She also loves getting a baby massage and reading books, before bed. Her neck is getting stronger, and she can now hold her head up pretty well.

Week 4 Play dates, schedules, and routine.

This week Zoe turned one month old.

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We spent time meeting other babies. (All at different times,) we met up with, Cordy, Piper, Jo Jo, Sheam, and DD. It is fun to have so many friends who have had baby girls this year.

Zoe is also more playful. We put her in her crib at Gam Gam’s house and we introduced her to her peek-a-boo bear. She loved it.

I have also realized that Zoe loves the water sound of the shower, and the hair dryer sound. It is either a form of white noise, or maybe she likes it because it is familiar to her, since I worked in the salon shampooing and blow drying clients up until 2 weeks before she was born. This is great news, because I have absolutely no problem getting ready in the morning.

This week I also¬†worked hard trying to read Zoe’s cues. By learning when she is tired or hungry, I have been able to come up with an eating schedule and sleeping routine. I now know that Zoe likes¬†a¬†nap around 10 or 11 am. She has her fussy time in the early evening. And she likes to start getting ready for bed around 8:00 pm.

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Other things that happened this week…

Zoe is now grasping objects with her hands. She loves her car seat, long walks, her Solly wrap. She also loves music, books, bath time, and baby massage.  

Week 5–¬†Zoe hangs out with Aunt Emily.

Meets baby Jasper.

Great” Grandma and “Great” Grandpa came to visit.¬†

Emily took the week off, so we got plenty of days to hang out with her. Emily read Zoe books, we went shopping, and we went on walks.

Mariana came into town with baby Jasper. And although, Zoe was sleeping, it was fun seeing Jasper again. He grew so much since the last time I saw him.

Then “Great” Grandma and “Great” Grandpa arrived. Zoe loved cuddling in Great Grandpa’s lap while he rocked her. Great Grandma gave her tons of gifts including some Boise State attire. It was a very special visit.

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Other things that happened this week…

Zoe starts to bat objects with her hands. She also is soothed by sounds of our voices and is instantly soothed when I babywear her. She has been sleeping well at night. and loves waking up in the morning by stretching out her legs and arms in her bassinet. 

Week 6–¬†Tummy Time and Smiles

This has been a big week for us. Although, Zoe had some smiles here and there in week 5, this week she is very smiley. She smiles big with her whole face, especially when we talk to her, sing to her, or play with her.

She is also much more talkative. Baby talk and cooing is the cutest thing. She is hearing us and taking everything in like a sponge. It is really fun to sing to her, because she looks at me like I have the most beautiful voice in the world, which is funny because it is quite the opposite.

Up to this point, we have been doing tummy time by putting her on her tummy during baby massage, however, this week I knew it was time to introduce her to a tummy time mat. She got one as a gift at her baby shower, but because she bats things with her hands and loves to kick her legs, I thought it was important to find one that had objects hanging down. This way she can be stimulated on her back as well as her tummy.

After a long debate on which one to get at Buy Buy Baby, I went with the Super Sensory Play Mat. This mat had both black and white and bright colors. The fabric it is made out of has both patterns and textures. There are toys that hang down that rattle when she kicks or bats them. There is also a star that plays music and lights up, along with two mirrors that she looks into. Zoe absolutely loves it. Every time I put her on her mat, she moves her arms and kicks her legs with excitement.

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Another toy I introduced to her this week, are her ankle animals. She loves these as well, because they rattle when she kicks her legs.

12108915_10102777640458306_2441717050109473123_nIt is fun as the weeks go on to see how much Zoe changes and what she discovers. I love seeing her evolve into the little person she is and has yet to become.

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You are beautiful Zoe Annalise, and you complete our little family.

Love you to the moon and back. 

xo

© 2015 sweat1xdaily

 

How to create a Baby Registry…

Just like the Wedding Industry, when it comes to pregnancy and baby stuff, it is quite the business. There is so much stuff out there that creating a registry becomes a very overwhelming task, especially when experts say, what may work great for one baby, may not work well for another.

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  • Start your registry by prioritizing what items are most important to you. I started my registry, by¬†prioritizing what was the most important baby and pregnancy items, for my husband and I. For example, stroller, car seat, and carriers were on the top of my list.¬†Once I narrowed it down, I researched these items in detail. Also some of the baby books I read, touched point on some important must have items.
  • Next, determine what is important to you based on your lifestyle. Are you on a budget? Do you travel often? Do you live in a small space? Do you hike or run? What kind of car do you have?¬†We decided what was important to us based on our lifestyle. One of the¬†main thing that was important to me was I wanted my baby products¬†to be green, organic, chemical free, and as environmental friendly as possible. This meant, glass baby bottles instead of plastic, environmental friendly diapers, an organic mattress etc. Because your baby only uses some of these items for a short time, my¬†husband was more worried about the cost and staying on a budget. We both wanted to try to stay as minimal as possible, registering for things we really needed. We also live in a small 1950s duplex, so having space for a lot of big things were out of the question. I am a runner so I definitely felt having a running stroller was a huge necessity for me, plus it is sporty for my husband to use as well. My friend, Mariana, who recently had a baby, her main priority was all of her baby items had to be light weight and portable, since she travels and moves often.
  • Ask other moms, ask a friend to help you. I was also lucky enough to have my friend Mariana help me with my registry. ¬†She was the biggest help walking me through Buy Buy Baby, pointing out the things she loves and the things she just didn’t need. I also have a couple friends who just had babies in April and May, and some that are due in July. I took a look at their baby registries, just to see if they had items on there, that I may have forgotten to put on mine.
  • Where should you register?¬†There are a lot of great places to register at. I ended up choosing Buy Buy Baby and Amazon. Buy Buy Baby is affiliated with Bed Bath and Beyond. You can use your Bed Bath and Beyond coupons there and they match prices. Amazon is great because a lot of people have amazon prime. Also some items that I couldn’t find at Buy Buy Baby, I found on Amazon. Another great place to register is with MyRegistry.com. This is a website that lets you combine items from several different stores. Also take note: If you are going to get a running stroller, you may consider getting it at REI. My husband surprised me with our running stroller and car seat. He ended up getting it at REI on sale during Memorial weekend.
  • This brings up a very important question… what do you need? ¬†Do you really need all of this baby stuff? Our moms and grandmas raised us just fine with out all this extra stuff. When choosing baby items, it really depends on your lifestyle and living space. At the end of the day, the ultimate question is not do you need all this stuff, but rather, what will make your life easier?

If you are in the process of making a baby registry, check out my registry for ideas. Or if you have already made one, you can compare your registry to mine.

My baby registry at Buy Buy Baby and Amazon.

What is your must have baby item? Was there a product you or your baby couldn’t live with out?

© sweat1xdaily 2015

BellyBuds: One of my favorite Pregnancy Item!

During this pregnancy, one item, that I would have never thought I needed, but absolutely love are the BellyBuds. In the beginning of my pregnancy, I saw an advertisement for the BellyBuds and was very curious about them, and then around 20 something week I ended up receiving them as a gift.

bellybuds

Your baby can start hearing around 20 weeks. BellyBuds are similar to head phones, but instead of putting them in your ears, you stick them to your belly, allowing your baby to hear. There is an area where you can plug in you own head phones as well. That way you and baby can listen at the same time.

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The Bellybuds also have a VoiceShare option, which allows you to record your voice or one of a loved one. That way your baby can hear your loved one’s voice. After birth, your baby’s eyes are not fully developed, so they will use their ears to follow your voice. This ¬†VoiceShare option is especially good for military fathers/husbands¬†who are deployed during their wife’s pregnancy.

Babies memories begin at 30 weeks. Allowing a baby in utero to hear soft music has many benefits. One of the many reasons why it is beneficial to play soft music is because when your baby is born, during anytime when they may be feeling stressed, you can play the same music you played while they were in the uterus. In most cases, they will recognize the music and immediately feel soothed.

“The advantage of singing to your baby during pregnancy is that he will learn the songs while he’s still in the womb and will respond to them well after birth. A great lullaby is a way of calming yourself and your baby at the same time, and a calm baby usually nurses better.” ¬†– Ina May (midwife)

My experience with the BellyBuds has been awesome. Any question I had regarding whether they work or not, was thrown out of the window, when my baby started kicking more than ever.  I have been playing Lindsay Sterling, and plan to play Lana Del Ray in the future. I also like that this is a green product.

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If you want to connect a little closer with your baby, I highly recommend the BellyBuds.

Has anyone used BellyBuds during their pregnancy? What was your experience? 

© 2015 sweat1xdaily

Eating for two: What to eat while pregnant!? Pregnancy Cravings, and good reads!

“One cannot think well, love well, sleep well, if one has not dined well.” – Virginia Woolf

EATING FOR TWO

In the beginning of my pregnancy, I was really concerned on what to eat, and what foods/drinks to avoid? I already ate a¬†healthy, mostly plant based, organic diet. But I knew I drank too much caffeine, and struggled with drinking enough water. I also worried that I wasn’t eating enough. Being pregnant means, it is no longer just about me. I have become less selfish, and put my needs aside, thinking mainly of what will nurture the new life, that is developing and growing daily.

I am lucky that Thanksgiving and Christmas were during the early stages of my pregnancy. I eat really well during the holidays. All of the food I cook is organic and locally grown. My plate was filled with a variety of different foods, everything super colorful and in season.

Whether you are pregnant or not, most of the same nutritional rules apply. ¬†For example… You are what you eat. Eat your colors. Purchase things that are local and in season. Avoid the nasty – preservatives, pesticides, sugar, artificial sweeteners, and GMOs. ¬†And although this may be obvious, limit your caffeine intake, absolutely no smoking, no alcohol, and no drugs.

In the beginning there were some things that totally through me off. My doctor told me it is safest to eat pasteurized foods. The reason why is that the process of pasteurizing kills harmful bacteria. This meant no “raw milk” soft cheeses, no farmers market honey, no free range local eggs (unless they are cooked all the way through.)

This made me read labels a little more closely. I shop at farmers markets, and organic grocery stores, so this may surprise you, but some things are not pasteurized. Some soft cheeses like feta and goat cheese are made from raw milk. Organic free range local eggs are raised on pasture, but are not pasteurized. I still eat free range local eggs, but I just cook them well. I loved poached eggs before, but for the time being, I am making egg scrambles and frittatas.

Although, many eat vegetarian and vegan during pregnancy, my doctor wanted me to eat well balanced meals. So for me, to easily achieve balance and make sure I am getting enough protein, I decided to include organic meat, eggs, and dairy (greek yogurt, and cream cheese) to my daily diet. It’s no longer just about me and my needs, I’m eating for two.

When it came to fish, I was confused. I always eat wild caught, but because of dangerous mercury levels found in wild caught fish, it is almost safer to eat farmed raised fish during pregnancy. The reason why is because it is mercury free and more controlled.  Although this may be true, I still have been eating wild caught fish, but in moderation. Oh and raw fish and sushi is off limits.

I also am a tea drinker. However, because I am limiting my caffeine intake I only drink a small amount of black tea a day. When pregnant you can have up to 200 milligrams of caffeine a day. I normally keep my caffeine intake under 40 milligrams.

Two of my favorite types of tea are Chia tea and Green tea. Chai tea has star anise in it. To much star anise can cause contractions. Green tea is also controversial because some say to much green tea can make it more difficult for the body to absorb folic acid, which is essential. However, Raspberry Leaf tea is the best tea to drink while pregnant. Midwives have claimed for years that it strengthens the uterus and pelvic muscles, resulting in an easier labor.

I found three books really helpful…

GOOD READS

  1. The 100 Healthiest Foods to Eat During Pregnancy, by Allison Tannis and Jonny Bowden. This book is very straight forward. It basically lists the healthiest foods to eat for each trimester and beyond. It talks in detail of why each food is beneficial. It also talks about some to avoid and the reasons why.
  2. The Kind Mama, by Alicia Silverstone. This book was by far one of my favorite baby books. Alicia Silverstone is very green, earthy, hippy like. She is also a vegan.  This book not only talks about fertility and pregnancy nutrition, but it also has many recipes to try. She takes the book beyond nutrition, by discussing co-sleep method, what to register for, how to make your own belly balm, prenatal yoga, and much more.
  3. Skinny Bitch, Bun in the Oven, by Rory Freedman and Kim Barnouin.¬†This book is a gutsy guide to becoming one hot healthy mother. These are the girls who wrote Skinny Bitch, a book I read a couple years ago. They use Skinny Bitch in the title of this book simply because it is their brand. Trust me they do not expect us pregnant ladies to be skinny, and they open the book saying that now is not the time to worry about dieting and body image. ¬†These ladies are also vegan, so be aware because they get really into it. However, they are also quite hilarious. I’m still currently reading the book, so I’ll get back to you once I am finished with a final review.

FOOD CRAVINGS

One of the top questions that every pregnant lady gets asked is What foods have you been craving? Honestly,¬†I haven’t had any weird cravings, however, all this baby wants is fruit. In the fall/winter I ate a lot of apples and citrus fruit. Now that it is summer time I am eating watermelon, honey dew melon, peaches, strawberries, and other berries.

To get my daily dairy intake, I eat a lot of organic greek yogurt. When I traveled to Greece a couple years ago, I remember the greek yogurt being amazing. Wallaby Organic yogurt reminds me of the taste and texture of the kind I ate in Greece. It has become my favorite kind, because it is high in protein, (17 g) but very low in sugar (4 g). I get the plain flavor, and add berries.¬†YogurtNow that the farmer’s markets are up and running, I stop by as much as I can. After yoga, on Saturday mornings, I have been stopping by the Del Ray farmer’s market, and picking up some amazing strawberries. I have never eaten strawberries so sweet. I added blackberries and raspberries for a great berry mix.

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I also am pretty obsessed with tomatoes. I eat them every day. Sometimes, I will eat a bagel with cream cheese and tomatoes. Other times I will eat tomatoes and hummus. But on Saturday, after yoga, while at the farmer’s market, I spotted these beauties. I am also growing tomatoes in my garden.tomatos

While walking though the farmer’s markets, I immediately started to think of lunch, a tomato sandwich would be perfect. I haven’t eaten a tomato sandwich in years. The way I use to eat it as a kid was simple, white bread, mayo, tomatoes and salt. I went to MOM’s organic market in search for organic sour dough bread, and a healthy alternative to mayo. I found Earth Balance.

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This mindful mayo is dairy-free, egg-free, soy-free. There are no preservatives. It is vegan, non-GMO and gluten-free!  It is awesome!

I decided it was time to clip some of my basil I have been growing in my garden. basil

So the ingredients for the ultimate tomato sandwich is organic sour dough bread, tomatoes, basil, earth balance mayo, sea salt.

Drinking while Pregnant

When it comes to drinks, it can be quite boring during pregnancy. ¬†I don’t drink soda on a regular, and I can’t drink too much iced tea because of the caffeine. So I have been drinking lots of water. To spice things up I add fruit to my water. However, a coworker introduced me to La Croix sparkling water.

sparkling water

My favorite flavors are the coconut and the passionfruit. This sparkling water is awesome because you feel like you are drinking a soda. However, there are no calories, no sugar, no artificial sweeteners, and it is sodium free.

So that is my answer, to the oh so popular question, “Have you had any cravings?” Some say you crave what your body is in lack of. Others¬†say while pregnant you crave what your body and baby need. If this is true, maybe those who don’t have any real cravings, are eating a well balanced diet and living a stress free healthy lifestyle.

Thats all I can hope for!

And always remember… ¬†When pregnant you are eating for two. But that doesn’t mean you need a ton of extra calories, it is more about the quality of food you eat.

“The cleaner, more cell-loving, oxygen pumping, nutrient-rocking food your put in your body, the better your body can do what you ask of it.” – Alicia Silverstone : The Kind Mama

What foods have you been eating lately?

© 2015 sweat1xdaily

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.

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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.

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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