Making the Elliptical Work

Due to my pregnancy, I haven't been running nearly as far or fast and have been plagued by nagging piriformis issues that have resulted in my going to physical therapy.  My Physical Therapist not only coached me through some stretches and strengthening moves I can do for my piriformis but opened my eyes to a world of working out with the elliptical in a way that actually left me winded and sweating.

Here's the secret: DON'T USE THE MOVING ARMS!

Seriously, so simple and yet I never really thought about it or tried it until recently.  Most ellipticals are designed for the average male which means that to use to moving arms, the average female is automatically tilted forward.  Add to this tilt, the fact that using the arms (which are usually connected to the foot pedals) automatically provides momentum based movement thereby naturally facilitating a side-to-side bounce.  The end result -- you are leaning forward and compelled by the machine to sway left to right.  Just think of all the alignment issues!

How do you not do those things?  Get on the machine and focus on staying upright and in good postural alignment.  To do this, you'll need to engage your core (wahoo!) so that you have a slight pelvic tilt and your abs and lower back are supporting your torso.  Don't focus on going super fast -- let your muscles compel the pedals forward not the pedals compelling your muscles.  If needed, for balance, lightly place one or two fingers on the center console or on the arm bars.

Practice what it feels like if you place all five fingers on the console. Just one.  Pump your arms yourself in midair.  Hold your arms upright but stationary.  Pedal backwards.

These very slight and seemingly insignificant changes throughout your workout can generate an "interval" like effect that will leave you feeling like you had an honest to goodness workout.

As a self-proclaimed runner, before now, I've looked to the elliptical as a cross-training standby but not my first choice of cardio equipment.  Using these new techniques, I have to say, even when I am back to 100% I plan on keeping the elliptical in my normal workout rotation.

Running for Two

Here's my own personal Top Ten List of "How You Know You're Pregnant and Still Running"

1. You gauge your distance by the urge to pee.

2. You give serious consideration to wearing more subdued colors so it will be easier to hide in the bushes to pee.

3. Active wear if your new every day wear because it is so nice and stretchy!

4. Your shoe laces are barely tied because your belly isn't the only thing expanding lately.

5. Layering is a must since you can't seem to regulate your temperature and you go from burning hot to freezing cold in an instant.

6. Instead of catcalls you get wide-eyed, jaws dropped stares -- yes, it's ok for me to run while pregnant.

7. You've given your foam roller a name and have daily "dates" with him to help work out the kinks.

8. Run:Walk intervals are the name of your fitness game.

9. Three words: Double Sports Bras

10. Every run is a new PR because let's face it, you've never been # weeks pregnant with this baby running this route, even if you ran the same route yesterday. Each day is one day closer to the Big Delivery finish line and each day makes a difference!

26 weeks and feeling strong!

That's right, Baby #4 will be arriving February 2017.  Until then, I'll do what I can do keep on movin' and stick with my current mantra "Listen To Your Body". :-)

Squeezing in a Workout -- 10 (or 5) Minute Abs

Let's face it, October was crazy, November is chaotic and December is just insane.  We haven't even celebrated Thanksgiving yet and I am beginning to feel the squeeze of necessary holiday prep, school activities and a million other things that come up before we ring in 2017.  One of the first things that tends to get axed to make time for other things is my gym time, sad but true!

Today, I'm going to share with you a workout that has been printed out and kept handy in my house for the past 10 years.  No equipment needed, all you need is yourself and a watch.

10 Minute Abs

Perform each of the listed exercises without a break for 1 minute each.  If doing "5 Minute Abs" perform each for 30 seconds.  Try to do as many QUALITY repetitions as possible; don't focus on quantity.  Rest in the up position.  The exercises may be performed in any order -- order can affect total difficulty! 

1. Sit-ups: all the way down, all the way up
2. Crunches: tighten your abs and keep your lower back pressed against the floor, raise neck/shoulders
3. Flutter Kicks: legs and knees are straight, move from the hips
4. Leg Raises: alternate bringing both legs straight and together from 6" off the ground to 90*s
5. Ankle Touches: in a crunch position rotate your torso side to side stretching your arms to touch alternating ankles
6. Center Plank: hold a straight back pushup position from your elbows
7. Right Plank: rotate your plank so you are balanced on your right elbow
8. Left Plank: rotate your plank so you are balanced on your left elbow
9. V-Sit: with either bent knees or straight legs, balanced yourself on the meaty part of your butt and hold your body in a "v" position
10. Bicycle Crunches: from a crunch position, slowly push one leg straight and the other toward your chest, rotating your elbows to touch the opposite knee

For added difficulty, perform 1 upper body exercise in between every 2 ab exercises.  This will extend your time to 15 (or 7.5) minutes.  Suggested upper body exercises include:

1. Regular Rushups
2. Wide ArmPushups
3. Diamond Pushups
4. Narrow Pushups
5. Staggered Pushups: right arm slightly forward of shoulder, left arm slightly back; alternate
6. Negative Pushups: 5 second count to the down position
7. Tricep dips
8. Mountain Pushups: with your butt raised into the air (think downward dog position) press your head toward the floor

Your abdominal muscles are just like any other muscle group and need time to rest and recover in order to get stronger.  Do not do this exercise sequence on consecutive days to allow for proper recovery.

Kids' Runs and the Daily Struggle to Set the Example

Parenting: full contact sport where an impressionable little person or persons watches, sees and emulates just about everything that you do.

Setting the example is HARD HARD HARD!  We see this all the time in the area of morals and ethics -- yep, I was speeding, didn't come to a full and complete stop, told the telemarketer that the other parent wasn't home when they are sitting right there, said I didn't have any cash on me when I just went to the ATM...the list goes on and on.

However, let me encourage you that there is one area of life that it can be easy less challenging -- Health and Wellness.  Do you want to be healthy?  Do you put a priority on working out and staying fit?  Notice: I did not say do you put a priority on being thin and beautiful.

Part of how my husband and I have chosen to help our kids in these pursuits is by involving them in our sport, running.  Kids' Run are great ways to teach the young ones that fitness can be fun and rewarding.  Sometimes they are an expense that seems a little hefty [$20 for a t-shirt and a run down the street?!] but think of the long-term dividends.  When we lived in New Mexico my kids were fortunate to have a running club at school that was sponsored through a local race organization, RunFit.  They are so proud to wear their race t-shirts and display their finisher medals and their memories are ones filled with positive associations between fitness and fun.

I'd encourage you, if you don't already have a fitness routine or if you haven't seriously considered your health and nutrition choices, consider the immeasurable investment you'd be making in not just yourself but your children.  Start by shifting your mindset, instead of saying, "I'm supposed to eat vegetables", say "I'm so glad that I get to eat vegetables to give me necessary vitamins and nutrients to be healthy and strong."  If you don't like running, try Zumba, go for a walk, watch yoga on YouTube.

It doesn't have to be expensive either!  Most nights, the vegetables on our dinner table were frozen and subsequently cooked in the microwave.  Don't feel like you have to shell out a lot of money for kids' races either.  Set up a course in your neighborhood, invite your friends and draw a sidewalk chalk finish line.  Celebrate the effort and accomplishment by your children!

Whatever you do, just be you, the healthiest YOU that you can be today because your kids want and need you, and your friends do too ;-)