Tag Archives: post-partum exercise

The Beast…

You know what is way harder than you would think it would be?  Pushing a double stroller with two kids in it…up-freaking-hill!  My first competitive event (not all that competitive, but the perfect starting point) is this weekend: the Mother’s Day 5K.  I have been running two to three days a week in preparation, and last week thought I better take the kiddos in the double jogger, because that is how I will be running in the race.  Wow is it challenging!  The jogger weighs 49 pounds.  Stella weighs 26.  Augustus weighs about 10, and is in his 8 pound carseat.  That is a   total of 93 pounds to push.  I live in a very hilly neighborhood, so no matter what way I decide to go, I am going to have some serious hills to push that bad boy up.  What a great training tool complete with two training buddies who love to be outside.  Just don’t run with it up hill with a full stomach- you may run in to trouble!
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Along with the stroller issue, I have another issue.  It is more of a problem, really.  It is a Target problem.  Like most females age 3 days to 93 years, Target is like the Bermuda Triangle for your checking account.  I try to limit myself to visiting this beautiful place once a week.  However, we live about a mile and a half from one, so you can see where this problem is going.  This week I created a new rule: the only way I am allowed to go to Target is if I push the kids in the double jogger there.  I see two solutions with this rule: one: I will get better at pushing that suburban sized beast  up hill (and not letting it drag me down hill).  Two: you can only put so many items in the basket under the jogger, fixing the spending problem!  Boom!  How creative is that?

Now on to the nutrition and exercise update.  I have been working really hard to stay on track with Zoning, and am feeling great.  However, last week was not only my birthday, but my sister visited as well.  Having guests (and super fun ones at that!) definitely make things challenging with the whole “diet” thing. You don’t want to be the lame hostess who prepares a fun meal but then sits down with her grilled chicken and steamed broccoli in the corner, but you don’t want to loose track either! Lucky for me, my sis is a healthy eater, and was totally up for eating lean meats and a ton of vegis for every meal.  It also reminded me of how great the Zone Diet is because you can Zone anything!  For example, we went out for lunch a couple times, and I was able to Zone meals (the best I could).  I had hamburgers with  no bun, a side salad, and sweet potato fries (tho I only got to eat about four!).  I will not lie to you though, since it was my birthday last week, I went out on a hot date with the husband and enjoyed a steak with bread and dessert and it was INCREDIBLE (but gave me major stomach issues!).  Long story short, you CAN stay with the Zone when eating out, having visitors, and going to parties, just please don’t be the nerd in the corner weighing and measuring their 7 layer dip!  When there is a special event, like turning 30 (wow I am getting up there!), embrace it and eat a piece of cake, and make it a big one.

My workouts continue to feel better and better.  I do feel like a bowl of Rice Krispies when I squat though- I feel like every joint in my body is “snap-crackle-popping” back in to place as I descend hamstrings to calves and back up again.  I am still keeping my weights incredibly light and focusing on maintaining technique at all times.  It is crazy how revived I feel after spending some time in the garage gym, throwing around a little weight, getting my hands back in shape for gymnastics, listening to the hum of the rower as I jam out to “80’s Rock Radio” on Pandora.  Though I feel incredibly weak still, and am no where near where I know I am capable of being performance-wise, each day I am feeling my body slowly find it’s tempo again.  Each day I feel that fire deep inside of me slowly get brighter and brighter.  And you know what the coolest part is?  Watching both of my babies  nap on the video monitor as I work to be the best I can be again, and I am doing it for them, for my family.

This Sunday is the first test of my return to health and fitness.  Tanner and I are running the Mother’s Day 5K in downtown Denver Sunday morning at 9 AM.  Looking for some cheap entertainment?  Come watch me push the beastly double jogger for five kilometers! Any bets on my time?  My PR 5K (given it was in high school!) is 20:11.  I will give a big ol’ cyber high five to whoever can guess my time!  Have a great night everyone, KJ OUT!
runHere I am running!  Any fellow CrossFitters might be able to identify some of the amazing women in this photo!

One week down, 51 to go!

After wrapping up my first week back working out and dialing in my nutrition, I am feeling incredibly refreshed.  It hasn’t been easy though!  With limited amounts of sleep, juggling two munchkins, plus three travel days last week, making sure I put my time in and stayed on track with my nutrition was challenging!

kids

Let’s start with the hard part: The Zone Diet.  I won’t lie, after nine months of not really monitoring what I ate (not that I went overboard by any means), weighing and measuring food is rough!  It is challenging for two reasons: first, I am always thinking about food (I swear this makes you hungrier), second, it takes a lot of extra work in comparison to just tossing food on your plate.  I definitely feel like I am getting plenty of food, it is just having to tell myself I only get a certain amount of certain things with each meal that gets challenging.  This week I have been reminded of a few of my bad habits- first off, I eat a lot of meat, more than I need.  Secondly, I have a chocolate problem.  I always keep a Costco bag of chocolate chips in my cupboard, and every night, I grab a handful for a special little treat.  Given I do share a few of those chocolate chips with my daughter, I am still eating about half a cup each day.  That giant bag of love may just have to take a one way trip to a friends house.  Overall, I feel like things are going well.  I know if I can hang in there for 30 days, my hormones will balance out, and the weighing and measuring will become second nature to me again.  I decided to help keep me on track each week, I would make a specific goal to focus on.  This week’s goal is going to be to cut out dairy.  At Level One CrossFit Seminars, we talk about how dairy consumption can cause an inflammatory response in many people. The only way to really know if you are one of those people is to take it out for a while (4-6 weeks) and then put it back in and see how you feel.  Week one starts now!

One more thing on the Zone!  A friend of mine sent me a message asking me a few questions regarding the Zone.  They were such great questions, I thought I would share a few with you and add my answers as well.  I am sure if one person is wondering about it, many of you are!  If you have Zoned before and would like to add to an answer, I would love it! Also, I thought I would post a photo and explanation of my favorite Zone meal of each week.  Here you go!

Question/Answer:
-Do I need a scale?  Absolutely! The only way to accurately measure your food is with a scale, otherwise your portions will slowly increase in size.  I highly recommend spending the extra ten bucks or so to invest in an electronic scale.  Having the ability to tare it out will save you a ton of time in the long run.  I found mine at a Ross- go figure!
-Is there an app of the Zone?  Yes.  I have never tried them though.  I am kind of an old-school journal keeper.  However, I do use an app quite frequently I really like.  It is called MyFitnessPal.  You can log your workouts, sleep, water, and food intake on it, and it tracks everything extremely accurately.  And the best thing? It is FREE and super user friendly!  This app is extremely helpful when eating out too because it has just about every food imaginable on it.
-Can I eat dairy on the zone? Absolutely!  Just note that some dairy products, like milk, will count for both a protein AND a carb.  Take a look at the nutrition facts- if there is a balance of carbs and protein, it is a combo food.  If the protein and carbs aren’t balanced, it could lean one way- for example, in a half cup of 2% cottage cheese, there are 4 grams of carbohydrate, and 16 grams of protein.  That is equal to half a block of carbohydrate and over two blocks of protein, so just count the protein blocks, NOT the carbohydrate block.  Let me know if that makes sense or not, I can go over it more next week!

Here is an explanation and photo of my favorite meal this week:
Four block breakfast:
Carbohydrate: whole wheat tortilla (1.5 block), 1 cup cherry tomatoes (0.5), 1 cup broccoli (0.5 blocks), 1.5 cup mixed berries with cinnamon on top (1.5 block)
Protein: 1 small sausage link (1 block), 1 oz roasted turkey breast (1 block), 2 eggs (2 blocks)
Fat: 1/2 avocado
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So what about working out?
My first day back, I just went for a run.  I decided to do 10 sets of 2 minutes of running, one minute of walking, and it worked really well!  My lungs felt great the whole time, I felt completely revitalized by the cool Rocky Mountain oxygen.  However, the last few sets of running, my hips were definitely getting a little taxed!  Since then, I have tried to get as much variety in to my workouts as possible.  For the most part everything feels great, just a little rusty!  I am getting my hands back in shape and teaching my core where it is supposed to be (easier said than done!).  I am planning on taking my first group fitness class this weekend and am jacked!  Next week I am going to hop in to a few CrossFit WOD’s as well.  I will be posting photos and measurements again this coming Monday, so will share with you everything about my first class back- should be interesting!

I hope everyone is having a great start to their week!  Please shoot me any questions you might have, as well as any great recipes you have for the Zone!  KJ out!

Ready, Set, Go!

Random thought of the week: why is it that when you are pregnant, everyone runs to help you with doors, groceries, you name it, but when you have had the baby and are struggling carrying a car seat filled with said beautiful munchkin as well as a two year old beautiful munchkin, no one bats an eye? Pregnancy is the best fitting weight vest one can find, while post-partum, you are awkwardly carrying a variety of plates and kettlebells. I will always run to aid a mom now! (and a super pregger too) Just a random thought!

I can’t believe it has already been almost two weeks since Auggie was born. Even though chasing our daughter, Stella, around while carrying him is a workout in itself, I can’t tell you how much I am looking forward to getting back in my garage gym during nap time! With my body slowly morphing back to its normal self (with a few new and improved “snap-crackle-pops”), I know the best way to start giving it a tune up is through movement. I have completed my first few weeks of programming my workouts, with full intentions of editing as necessary. My first week includes a beautiful symphony of light running, pull ups, push-ups, light kettlebell and barbell work, short box jumps, modified air squats (to a safe depth for my current ability), the ever-feared burpee, and my beloved, the rower. As promised in my first blog post, I plan on posting my measurements along with photos as I progress back to fitness. I plan on sharing this information (scary!) every other Monday, starting this coming Monday, April 14.

Here is my schedule of monthly athletic events I plan on participating in over the next six months:

May 11, 2014: Mother’s Day 5K, Denver, CO

June 15, 2014: CrossFit Cherry Creek Triple Threat Competition, Denver, CO (any takers on who would want to be on my team? This one is still up in the air!)

July 13, 2014: Missoula Half Marathon, Missoula, MT (I ran this race when I was 23, before I was a CrossFitter and weighed 30 pounds less than my CrossFit Competition weight. I am hoping to set a PR on this course!)

August 16, 2014: Scottish Festival and Rocky Mountain Highland Games, Denver, CO (because who wouldn’t want to attempt throwing a caber in a kilt?)

September, 2014: Fall Frenzy Sprint Triathlon, Parker, CO (I am absolutely TERRIFIED to swim 500 meters- I definitely need to wipe this one off the list!)

October, 2014: CrossFit 307 Throwdown, Casper, WY (I did this last year when I was 17 weeks pregnant and it was a blast! CF307 did an outstanding job programming and running this event- I can’t wait to do it again with my super team)

highland games throwdown t shirt

That should certainly be six months of motivation and trying new things! If anyone knows of any fun events you think I would like to challenge myself with, please list them in the comments below and I will try to throw them on the schedule if they are doable and not too pricy. Also, if anyone would like to join me in a competition or for just a WOD, please comment or e-mail as well!

One more thing- I have failed you all in posting recipes regularly! Here is a copy of my favorite “Paleo Banana Bread” recipe. It is from the Mark’s Daily Apple website and has never failed me! I have switched out the bananas for an equal amount of applesauce before for a fun change and it is delish. You can also crunch the numbers and fit it easily in to a Zone friendly meal as it is mostly fat and carbs! Let me know what you think!

banana muffins

Paleo Banana Bread: Gluten, Grain, and Dairy Free!

2 cups Almond Flour (I like to just toss raw almonds in the food processor for a grainier texture)

¼ cup Flaxseed Meal

2 tsp Cinnamon

1 tsp Baking Soda

1 tsp Baking Powder

2/3 cup Chopped Nuts (pecans or walnuts are delish)

4 Ripe Bananas

2 tbsp Honey

4 Eggs

1 tsp Vanilla Extract

Directions:

1-      Preheat oven to 375 degrees.

2-      Sift the dry ingredients together in a large bowl.

3-      In a separate bowl, add the mashed bananas, eggs, honey, and vanilla and mix well.

4-      Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined. Normally with breads or muffin recipes, you don’t want to over-mix, but since there’s no gluten here, mix to your heart’s content. The muffins won’t get gummy or icky.

5-      Fill greased muffin tins, baking cups, mini loaf pans, or big loaf pans about ¾ full. Bake muffins for 23-25 minutes and loaves for 30 minutes, or until a toothpick inserted in the center comes out clean.

6-      Let cool slightly and enjoy with a pat of almond butter, coconut oil, or butter. Yum!