Welcome Back!

June 12, 2012 By Leave a Comment

      Hello blog!  Hard to believe that after blogging weekly during pregnancy I’ve blogged 3 times since the baby came and she is now 9 months old! 

     I’ve thought about blogging and actually started this post several times, but I’ve never gotten past the beginning.  I would like to share the ups and downs of incorporating wellness into my life with a new baby in the house, each day is a new challenge.  Some days my diet rocks, other days I give into emotional eating.  Some days my exercise is on target, others it is pushed to the back burner. I had forgotten how a baby can throw a wrench into one’s plans and with two kids it is easier to get off track.  Today, I had a feeling today of, wow it has been 5 months since I blogged and I’d like to get back to it, so let’s make this happen.

      I can’t possibly sum up the past 5 months in 1 post.  For the past couple months my wellness focus has been on  repairing the body from pregnancy (as well as talking care of the kids, washing cloth diapers, cleaning the house, working, etc…).  I got a nasty case of plantar fasciitis.  Now it is getting better and I am seeing a physical therapist (Miriam Nelson at Cornerstone Physical Therapy) .  We are working on my core strength, left hip area and my foot is getting better.  I’ve also been seeing a physical therapist (Amanda Fugate at Cornerstone Physical Therapy) for pelvic floor strengthening. You may have read the post she helped me with when I was pregnant, or check it out now  Kegel Exercises for Women What You Need to Know.  Well, I have had great success in that area and for local Asheville ladies I highly recommend her if you want to get back to running and jumping :)   ! 

     My fitness goal is to do cardio 4 times a week for about 45 minutes, lift twice, and do a yoga class once.  This is working for me right now.  I feel so much better when I get my exercise in!  My mood is better, I make healthier food choices, and I sleep better.  When I don’t take the time to exercise everything suffers. 

     The biggest change around our house (besides the whole new baby) is our food choices.  I’ll share more on that later.   (sooner than the next 5 months!)  I also don’t know why this font is to tiny so I will try and work on that too.

    

Live Well,

Laura

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Laura’s Summer Goal Wrap Up

August 19, 2010 By Leave a Comment

Goal:  I am so happy and feel great that I have accomplished my 8 week summer exercise goal.  Each week I ran four times, practiced yoga three times and lifted weights twice.

Week 8

Monday

  • 30′ Walk

Tuesday

  • Full Body Circuit   No

Wednesday

  • Yoga Class
  • 30′ Run

Thursday

  • 30′ Run
  • 30′ Yoga

Friday

  • Full Body Circuit With Running Intervals No did a 20′ walk on the beach.

Saturday

  • 40′ Run  No
  • 20′ Yoga  No

 Sunday

  • Reflection  Did a 40′ Walk on the beach

       My week did not finish up as strongly as I wanted.  Sitting in the car aggravated the pain in my left leg and I had to switch to walking instead of running.  We’ve been home a couple of days and it is still keeping me awake at night, so I have a doctor’s appointment for this week.  I am trying to take some time off from exercise, not my favorite thing to do.  Hopefully, I”ll be back to 100% soon!

     I’ve never written a blog before so I didn’t really know what to expect from this experience.  I learned many things, but there are a few that stick out from the journey. 

Accountablilty  Writing down what you are doing on a blog really kept me going on days when I might have skipped my workout.  It can be difficult to share about your daily ups and downs. 

Specific Goals Help  Making my goal specific (4 runs, 3 yoga, 2 lifts) really kept my workouts focused on what I wanted to accomplish this summer and helped me plan my weeks.  Sometimes I had to change the plan, but having the plan helped me be consistant with my workouts.

Mindfully Jump In  Summer presented time to spend with my family, visit friends I don’t always see, and opportunitites to exericse in new ways such as new classes and hikes in new places.  It is  important to mindfully jump in and take advantage of the opportunities that present themselves.  By finding different ways to workout, making healthy food choices, jjournaling, and meditating regularly I kept my actions inline with my overall purpose of living a healthy lifestyle.

     This goal has ended, but the journey continues.  Next week Martha will take over the blog and take us through her marathon training.  I’ll be back with a new goal in January!

Live Well,

Laura

 
 

Family Car Ride

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Laura’s Summer Goal Week 7 Plan

August 2, 2010 By Leave a Comment

Goal:  I am so happy and feel great that I have accomplished my 8 week summer exercise goal.  Each week I ran four times, practiced yoga three times and lifted weights twice.

Monday

  • Yoga Class

Tuesday

  • 30′ Run

Wednesday

  • Full Body Circuit With Running Intervals

Thursday

  • 30′ Walk
  • 20′ Yoga

Friday

  • Full Body Circuit With Running Intervals 

Saturday

  • 40′ Run
  • 20′ Yoga

Sunday

  • Reflection

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Laura’s Summer Goal Week 6 Review

August 2, 2010 By 1 Comment

Goal:  I am so happy and feel great that I have accomplished my 8 week summer exercise goal.  Each week I ran four times, practiced yoga three times and lifted weights twice.

Monday

  • 20′ Run

Tuesday

  • Fully Body Lift

Wednesday

  • 30′ Run
  •  20′ Yoga

Thursday

  • Yoga Class
  • 20′ Cross Training No

Friday

  • Full Body Lift
  • Run Intervals 

Saturday

  • 40′ Run  No did a family hike instead.
  • 20′ Yoga

Sunday

  • Reflection

     Overall I feel really good about this week.  There were only two workouts I didn’t get done and for the Saturday one we did a family hike instead.

     Friday was such a hot day, I felt like I had to drag myself thru my workout to begin.  I did the circuit from our book, 10′ warm up on the elliptical, a full body weight circuit, 10′ of intervals, 5′ abs and some stretching.  I felt very energized afterwards and it was done in about 45 minutes.  For more information check out our book, Mindful Makeover for Moms.

      Saturday we had some out of town friends call us at 10:00 AM and see if we wanted to go hiking, so we met them at 11:00 at Bent Creek and took our daughter on her first 3 mile hike.  There were some piggy backs given, but she did great.  She had fun and took a 4 hour nap afterwards.

       It is hard to believe that I am in the last two weeks of this goal.  This summer has been very fun and very busy.  The challenge this week is that I’m on vacation from teaching, so I’ll be out of my normal routine which always makes it harder to exercise. 

Live Well,

Laura

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Laura’s Week Five Summer Goal Action Steps

July 20, 2010 By Leave a Comment

Goal:  I am so happy and feel great that I have accomplished my 8 week summer exercise goal.  Each week I ran four times, practiced yoga three times and lifted weights twice.

Monday

  • Off

Tuesday

  • Fully Body Lift
  • 20′ Cardio

Wednesday

  • Yoga Class

Thursday

  • 30′ Run
  • 20′ Yoga

Friday

  • 30′ Body Circuit Workout

Saturday

  • 40′ Run
  • 20′ Yoga

Sunday

  • Reflection
  • 20′ Hill Interval Run

     This week I will be traveling over the weekend so I’m going to do a body circuit workout for my second weight session instead of something in the weight room.  I think I”ve made a realistic plan that can fit in with everything I have going on this week, so we’ll see how it goes.

Live Well,

Laura

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Laura’s Week Four Action Steps

July 13, 2010 By Leave a Comment

Goal:  I am so happy and feel great that I have accomplished my 8 week summer exercise goal.  Each week I ran four times, practiced yoga three times and lifted weights twice.

Monday

  • Journal

Tuesday

  • Upper Lift
  • 20′ Yoga
  • 20′ Run
  • Mindful Moment

Wednesday

  • Lower Lift
  • 20′ Yoga
  • Intervals 1′ hard, 1′ easy x 6
  • Journal

Thursday

  • Upper Lift
  • 15′ Ellipitical
  • Journal

Friday

  • Yoga Class
  • 30′ Run
  • Mindful Moment

Saturday

  • 40′ Run
  • Journal

     My intention this week is to get back on track after getting off the workout wagon last week.  This feels like an extra busy week with a lot to accomplish at work and a family gathering this weekend (which will be great!).  I will have to manage my time well and make good choices to get everything done. 

     As I said in my reflection for week three I am going to be aware of how much time I spend on the internet as that can be a real time sink for me.

     For my workouts I am going to try getting back on the ellipitical.  That has been hurting my leg so we will see how that goes.  I am also changing my weight routine to a upper and lower split instead of circuits for a little variety.

Live Well,

Laura

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