Excercise and Peace of Mind

So it's week three of returning to full time work and I am physically feeling great. The baby is sleeping well so far and therefore we are able to get a decent amount of rest. The latest lesson learned is -don't carry the weight of the world- there are others to help.
After a few days of trying to plan when I was going to get in some workouts during the week, keep the house straightened up, keep up with bottles, kitty litter, etc... I have two choices.
One- run myself around trying to keep things clean and mentally feel stressed that I am not getting to workout but twice a week -or- Two ask my husband when I need his help in order to get out and workout.

After a few days of missing workouts my husband could tell I was not myself. He was right. All I needed to do, was ask for his help with some small things around the house in order to mentally free up some energy to get in a workout. The point is, when exercise is important to someone- both physically and mentally - it's important to find a way to maintain it as a priority. Both for the benefit of yourself -but also those around you. They sense your energy- lack of energy -and frustrations when you are not happy. So the next day, I made it a priority to workout -even for 55 mins, kept the intensity up and felt great. Afterward, I felt completely refreshed and motivated because I was able to release the tension I had been carrying.

It's not selfish to prioritize some workouts if it's something that keeps you balanced, centered and focused. A happier you is a healthier you.

Regaining Fitness levels after the baby

Week over week, I feel stronger and my endurance levels are getting better. The challenge is of course, figuring out how to fit it all in. I decided that my workouts were going to have to be at 5 or 5:30 am...and then the baby decides that breakfast 1 is at 5:30 am so there goes my workout. (I have not committed to trying to workout at 4 am...) I am sure things will fall into place soon enough and for now, I am going to be grateful for each workout that I can get going forward and try to make each one count.

Yes, I will be more flexible and efficient with my workouts. Even if it means I need to get in and out and kindly excuse myself from the occasional 'social' discussions that some want to engage you in.

The good news is that my clothes fit better and I am feeling very good. Now I just need to focus on the appreciation of each workout-even if it's only 2 or 3x a week right now with returning to work, getting the baby to and from daycare, and managing the day to day so I can spend some quality with the baby as well. For now, it's one day at a time and focus on finding the balance and eating as clean as possible.

A Reminder on Sharing the Trails

So this week was one which I looked forward to the weekend more than ever before. It was the first week back to the office all 5 days, the Baby started in day care and the weather was going to over 50 degrees! What a perfect way to enjoy the baby than taking the baby in the jogger stroller and my doggie partner for a jog on the trail!!!!

I'll spare you the issue with the jogger stroller and leave today's blog on the bigger message of 'sharing the trails.' The area parks are shared by bikers and runners and families alike -that's half the beauty of the trail. Being someone who really enjoys an intense workout, I can appreciate the intensity of serious bikers and runners on the trail. I admire the dedication and focus they have on the path of their training.

So please allow me to get to the point, if you're going to train on public park trails, know that you are not the only one there. Get over yourself and realize that the trail is not just for you and your rude comments to a young family enjoying a walk in the park. We, (my husband and I) of all people are aware of our surroundings and are courteous of others with 'passing on your left' and 'excuse me' whenever either apply. I have witnessed not so courteous use of the trail with packs of bicycles or runners that take the width of the trail -but I chalk it up to 'o well, maybe they don't realize...' I would never think that a couple with a baby jogger would be the target of being yelled at by a rude lone guy on a bike because he wanted more than his fare share of the path. (The funny part here, is that we were actually at a stop on the right side of the trail -so I could pick up the sock the fell of the baby's foot -with no one in front or behind us and he was coming the opposite direction on the other side of the path....and clearly plenty of room to continue in his direction.) If your training is that intense and you feel as though others are going to hinder your training, perhaps you should reconsider the path you take and also reevaluate the priorities of the day...

Besides the drama this lone cyclist created, it was a gorgeous day at the park.

Learning to Flow during transition

With always striving for 'balance' in life, one would think that going with the flow comes naturally. This is not always true for me and having a baby and going back to work is teaching me a lot.

Being a person who loves agendas and schedules -is realizing that you can still get a lot accomplished even if it does not fall within the original thought out, preplanned, listed order of things. I have realized that when it comes to the workplace, I am better at adapting to new directions and re-prioritizing- frequently. However, when it comes to the household, it's a bit more challenging to be as flexible. It's a great lesson in balance.
Needing to adapt the traditional workout schedule, days to prep dinners, late day meetings and bath nights will all fall into place- as long as they are not met with resistance. The more pressure we put on ourselves to make it all fit, the longer it will take to get it all done. Learning to practice stepping back, taking a deep breath and going back in with a clear vision will only help make it all flow.

Recent buzz on pregnant Olympians

So the news the last couple days about current and past pregnant Olympians has sparked a new level of inspiration for me. Some will disagree, but I find a great source of motivation in these women. Especially given today was my first day back in the office after having the baby. I've thought ALOT about how I'll be able to continue working out, caring for the baby etc... while being at work over 8 hours each day.

The key is not just planning ahead on meal planning for you and the family, planning ahead what your workout is going to consist of, but being open and flexible on your training schedule. I've learned so far that although I may 'like' to use Friday or Saturday as my 'off' day from getting in the gym or working out, it very well may be the best day for me to get a great workout.
Before having the baby, the week always kicked off with some form of outside cardio on Sunday, followed by the most intense workout on Mondays. Now, with trying to find a routine with the baby's schedule, it seems that Mondays may become my optional workout and my more intense workout maybe Tuesday or Friday or even Saturday.

The point I'm trying to make very clear is that you'll find the openings in the 7 day week to fit in your workout(s) when it's important to you. Parents, please remember that your health and energy levels will have a direct impact on your mood and temperament with your children. Let's face it, when you feel good about yourself, you are generally happier, healthier and more balanced. So if exercise is important to you, you'll find a way to work it into your schedule. You'll soon realize that it's true, the healthier you are, the more energy and attention you'll have for your family.

In closing, find your motivation and make it happen!

Experiment- Try something new!!!

Hey Everyone!
We've had some sunshine to help melt some of the snow and renew the spirits that spring is not too far off. Today's message is to 'Try something new!' Experiment with new veggies and find the spices in your spice rack to keep them interesting and yummy.

I was working with a client this week on nutrition, how to prepare healthy dishes with the veggies she already liked & introduced a few new elements for fast, easy and tasty meals.
We made buckwheat pancakes, veggie stir fry with lentils, veggie quesadilla, edamame salad, roasted butternut squash and smoothies. Each item took about 15 - 20 mins. We made all of these items in about 75-90 mins. That includes a lot of discussion too and was a lot of food and meals in little time! Even though she did have some favorites and did not love one or two items, she was not afraid to try some new things and was excited to bring home these new ideas to implement right away.

As I've stated in earlier posts, the key to an easy week of healthy meals is prep in advance! Eliminate the time each day of chopping and prepping and set aside 30-40 mins to prep your veggies, lentils etc... for the week Having the key ingredients at your fingertips all week will deter you from taking the easy way out when time is tight. Think about the time it takes to pick up the phone and wait for the pizza to be delivered....vs taking handfuls of fresh veggies and grains into a pan to lightly stir fry and even throw into a wrap as a quesadilla! You've just saved yourself a load of calories, extra time doing cardio and about $15-$20.

March 1st is just around the corner, which means spring is too...don't keep putting off good nutrition...start experimenting today!!!

Find your motivation, in the Olympics perhaps

Ok, it's 10 weeks post baby and my workouts have been going well. I am feeling stronger each week! Now it's time to evaluate what empty calories I'm taking in that are not benefiting me or the baby. So as of today, I've began logging my eating habits again. Not for the purpose of cutting a large amount of calories from diet, but to be mindful of my food choices and portions. Since I am nursing my baby, I know that I can go into a huge deficit of calories -but I can certainly eliminate any unnecessary mindless eating.

So where am I finding motivation to help with this portion of my regime? I am watching Olympic highlights and the athletes! Athletes eat for performance. They know that their nutritional habits have a large factor in their training and performance. When I competed in fitness, it was all about eating for performance and the aesthetics from weeks of dieting. Now, without competing, my lifestyle is still all about endurance. I still need to eat for performance with working, being a mom, a wife and working out. When I eat clean good calories -I feel better, have more energy and everything falls into place! When I allow myself to consume poor choices, my body feels it by becoming sluggish and muddy thinking. The winter Olympics has been a source of energy for me and has reminded me to look more at my choices go back to choices based on what I need nutritionally to be efficient and run at optimal pace for a busy lifestyle.

Find your motivation and visit it often! Make the better choices and feel the difference!

Amy's back on track- okay treadmill!

Just an update - with so much snow recently, I've been wanting to get out and start running. With less then ideal running conditions, I've began on the treadmill and am slowly increasing the mileage. On the snowy day this past weekend, I started to map out what runs/races I'll be doing in the spring to help with the post baby weight loss. The first will be April 11th!!! I even found a fun 5k to do with my dog friend, Kirby. (She was my running and walking buddy through my pregnancy on the trails and I hear she is anxious to hit the trail again with me!)

I am looking forward to the weather clearing so I can hit the trails, but for now the smaller mileage will be on the treadmill. For some, running in the cold and snow if fine, but I'm not trusting yet when there is still some ice under the snow.

Week over week I can feel myself getting stronger and better about my workouts and eating habits!

Snow can be good or poor for your health - you choose.

So if you are like us -in the Northeast and in the middle of another snowstorm...today's message is about how being snowed in and how it can be 'good and healthy' for your -OR- can be terrible and full of empty calories.

When we were kids, snow days were spent outside running around for hours followed by some hot chocolate or soup. Now that we are grown up, snow days are spent worrying about how we are going to get everything done with one day less to do it all while subjecting ourselves to mindless eating in front of the TV. This is only if you allow this to happen.

Instead of allowing the stress and excess of calories to consume you, use this time to do something that will give you the sense of feeling good. For some of you, it might be allowing yourself to relax for the day and not obsess with chores and work. Think of the time you would have spent in the car today trying to get to work or other places and reinvest that time in something that brings you joy (similar to how playing in the snow brought you joy as a child). Maybe it's some reading you've wanted to catch up on, playing with the kids or making some homemade soup. What you don't want to do is spend the day stressed out -that is the opposite of why mother nature gives us snow days! Nor do you want to eat a bag of chips followed by a batch of cookies and pint of ice cream. Sugar is not going to resolve the stress nor is it a good reward for what shoveling of snow you did get done. The sugar and excess calories will only add to your stress if you overindulge. Your heart and health with thank you for NOT indulging as a 'reward.'

Yes, I am a home owner who would love to outsource all maintenance, cleaning etc... around the house (and we do outsource some of that work...) but truth is, on days like this, I enjoy the sense of accomplishment in shoveling the steps and getting a jump start on laundry. Of course these accomplishments are rewarded with a hot cup of tea and movie on the couch with family - not excessive calories. I want to feel good when I get into the gym tomorrow, not regret the choices from the day before.

So you can choose to allow the snow day to be your friend or foe. Enjoy what you do with it!

So I had my first group fitness class tonight since the baby! Thank you to everyone that made me feel welcome and rocked it! Like I said in earlier posts, my students and clients inspire me!

I am so glad to be teaching again and can't wait to achieve my goals along side of the fabulous folks in the class!!!

When to push through... and when to chill out

Letting go of the ego is challenging for most of us- especially those of us that are very strong and independent. And this hold true for workouts/training, work load, to do list, time with family- basically all areas that touch our day to day life.

The ego is what can get us into challenging positions of taking on too much, burning out, injury, etc... if we allow it. Take the subtle hints from your body if you are feeling anxiety, ongoing headaches, exhaustion (and the list goes on....) and evaluate if you are trying to accommodate your ego or your actual priorities.

For those that are looking for an excuse not to get the job done- THIS DOES NOT APPLY TO YOU. For you, buckle down and get it done. Need help? Then see the earlier blog about asking for help...Better to do the job right with help then have to redo it again after hours of frustration.

Now, let's apply this to workout and training. If you have a mild muscle ache and you happen to train that particular body part the day before, then you know you just happened to work it a little more intense. Take it easy until you feel 'good' again. Work on other areas -cardio or another body part that is not sore. If there is sharp pain, swelling or your gut says, something is wrong...then don't delay- get it checked out. There is something here called common sense that some people elect to not apply whether it's ego or fear. (we'll save 'fear' for another blog topic!) I am not trying to me mean with this statement but the excuse, 'I don't have time to call and make an appointment to see the doctor,' is not good enough. If something bothers you enough to talk about it or constantly reflect on it, then please do something about it.

So to leave you with a positive note: get up, take a walk and clear your head & leave your ego behind- and you'll think clearer!
Just try it!

Motivated Mondays

It's easy to fall captive to the 'Moody Mondays' or the 'Monday blues' after a good busy weekend, but I've shifted today's thinking to 'MOTIVATED Mondays.' Not stressing over the growing long to do list and the anxious feeling to get through 50% of it by end of day today plus stick to your nutrient based eating plan and kick start the week workout... rather hit the top priority on the to do list first, stay hydrated all day and take 5 mins to plan your workout in advance.

Map out what in your head -or jot it down if you are are a list keeper like me - what you'll eat today and what exercises you are going to do for your workout. You'll save time and increase the intensity of your workout by not wasting time thinking about what to do next. And if you are waiting for a machine...go to your next one and come back. Generally, it's okay if exercises are performed out of sequence...it won't ruin your workout. And likewise with planning your meals and snacks...knowing what you are going to get at lunch with co-workers or friends will save you calories and going with the group if they order a burger and fries. Go ahead and order first- and don't change your mind.

TIP- the same applies to snacks. It's 3 pm and you feel the need for a snack but forgot to bring one. So off to the vending machine. Before you get to the front of the haunting sugar infested machine, tell yourself, I am getting a natural snack of nuts or low sugar granola bar- or I walk away if they don't have those. Again, skipping one snack is not going to break your day or overall plan...but building the habit of 'justifying' to yourself that it's one snack of chips or processed peanut butter crackers over several visits to the evil vending machine will jeopardize those goals you have set.

Carry this motivation each day by appreciating what you accomplished and the good decisions you made at the end of each day. Don't use this as a opportunity to reward with food. This is another sure fire way to delay the achievement of your goals!

Happy Motivated Monday!

Great weekend ahead!
So it's been a week since I've started focusing on my post baby workouts and I feel really good. This is the first time -ever- that I had been out and off from working out for 4-5 weeks so it's a great experience for me to have to re-enter training after a period of time like this.
I've jogged a couple times on the treadmill and feel better then I thought I would. Now I will start picking a couple events to focus on this year (The Philly Distance Run in September will certainly be one of them! I loved that event!)
The one part of training that is humbling is working with my core. After the c-section I am cleared to workout but definitely need to be patient with reestablishing my strength. I know it will come back ;-)
I look forward to starting to teach group fitness classes again this coming week and know this will help motivate me to stay focused on cardio. The participants in my classes have always motivated me to keep going- even though I am the instructor. I find inspiration in the attendees.
I look forward to seeing some old familiar faces and new faces in classes!

Have a great weekend!

A must See

Good Wednesday-
This is just a short note to mention today's Oprah- featuring Michael Pollan's Food Inc. It's a must see documentary for anyone interested in knowing more about just what they are eating.
http://www.oprah.com/showinfo/Food-101-with-Michael-Pollan
http://www.foodincmovie.com/

It's great to see this information getting more media attention -Thank you Oprah!

Good Tuesday! Yes, it's not even mid-week and it's usually about this time that we are trying to figure out how we're going to get our 'to do' list done in time.

Tip one, don't stress over everything that is adding up. Get creative with solutions, or even better, learn to delegate and ask for assistance. Asking for help is not a sign a weakness, it's a sign of strength of confidence that enables you to get things done. Learning to let go and let someone join in the project and 'assist' is a key learning for anyone wanting to get ahead in their project list. And if you are someone that must be in 'control', well, then you are going to always be too busy.

Tip two, plan ahead whenever you can. So here is where I plug our nutrition seminars....Select 1 or 2 days during the week to prep meals for you /or the whole family. By chopping and cutting veggies in advance to throw into salads, stir-fry, soup, snack packs, etc... ; baking a tray of fish or making a large pot of hearty soup, you'll save time and frustration during the week when trying to make healthy dinners. We all know that if it's convenient, we'll eat it (which is why we don't keep cookies and ice cream in the house....) so make dinner convenient by prepping in advance so your weeknight dinner prep is limited to under 30 mins and as little as 10 mins!!!

Tip three, practice saying, 'no thank you.' Seriously, it's okay to decline every invitation received. Your health -both mental and physical -will thank you for it. It is not rude to decline every request to participate at social group gatherings, dinner with friends or happy hour with co-workers when you already have a commitment to be somewhere else-or if you just need that time to yourself to refresh and re-energize for the next day or week. Keep your priorities in check, and your first priority should be your health. Yes, I said your health. Without it, how can you be the best employee, parent or loved one?


Have a great 'mid-week.'

Day 1, Felt Great!

This post, as well as many to come, is especially for any new moms or any mom that is looking to get back in shape! As an instructor and trainer, I've heard many women say -I'll never have a flat stomach again after having kids... Well, here is my journey on 'getting it back.' And to me, it's not just about looking great again, it's achieving a healthy body and maintaining a healthy mind in the process. Working, taking care of a baby and of course managing a home is a lot to do each day- Then add in a couple workouts during the week. So a large part of the process is building mental strength and balance as well.

Today was the first day of logging my workouts again. It's officially 7 weeks after delivery and I had a great workout with Jim. The one thing I have learned very quickly is that I can't let my own competitive self get disappointed that I am not as strong as I was before I got pregnant or even before I delivered. I have never taken a whole month off from working out...let alone had a surgery to recover from. So it is humbling as a fitness professional to step back and look at all that I have now and what I am going gain back in the coming weeks/months! It is very exciting and motivating!

Of course my nutrition is back on course as well! The process is two fold- need to workout consistently and eat clean. I am monitoring my food choices to keep me strong and eliminating the 'empty calories.' It's true that I am generally one who eats 'clean' but it's easy to justify a few 'empty' calories when you are pregnant or just after delivery since a lot of weight came off without much 'effort' in the gym those first couple weeks.

By the way, HPC offers nutrition seminars. Check out the website for description and contact us for more details. The 2010 calendar kicks of Sunday, February 7th.

Have a great & healthy day!

Welcome to Human Performance Coaching

Hi and welcome to the HPC blog. We are new to blogging and look forward to sharing updates and upcoming events with you! One of the big themes of this blog in the coming weeks and months will be following me, Amy, on getting back in shape after our first baby -born just 7 weeks ago.

Jim and I welcomed home our first child, a healthy baby boy on Dec 7, 2009. At 6 weeks after a c-section delivery, I was 11 lbs from my weight prior to my pregnancy. I'm excited to work toward the previous fitness level and share with other women the process.

We'll share updates on upcoming nutrition seminars and class offerings here as well!

For more information on Human Performance Coaching visit www.humanperformancecoaching.com
Follow us on Twitter too. http://twitter.com/HPCCoaching