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Yoga with kids: Prepare to get flexible ;)

Over 8 years of having kids, and having fitness as a priority in that process, yoga has shaped my experience of motherhood. Starting with my first prenatal yoga class that I went to weekly on Thursday nights—leaving my stressful workplace early with a grin and rushing on the subway from Manhattan to a YMCA in Brooklyn—my experience of yoga has also been shaped by mothering.

It is as a mother that I have experienced how yoga fits into my everyday and adds value to it.

We All Need a Combination of High Impact and Low Impact Activities

I’ve always been more of an intense athlete—soccer my whole life, competitive swimming and tennis in high school, and more recently, HIIT workouts and distance running as my go-to exercise methods.

But, the reality of life and especially mothering, is that our bodies need a combination of high and low impact activities to be at their best. For every mile that I run, stretching and restorative/muscle relaxing and rebuilding becomes important. And for overall stress relief, low impact workouts have been proven to be more effective at lowering cortisol levels, preventing adrenal fatigue and failure (the real, very present BURNOUT that I see so many moms on the verge of, and have personal experience with navigating).

Add to that the changes that each pregnancy works on the body, the natural recovery and rebuilding time in postpartum, and I’ve found that I need to have a fitness practice that I can keep with me for all of those moments and seasons of life, providing consistency and routine.

For all these reasons, I am continually led back to yoga (I mean this loosely as in the postures I’ve learned as well as stretching of all kinds) as a positive and important part of my daily routines and overall lifestyle. It’s sort of one of my secret weapons for getting through the long days in an energized, calm and grounded fashion (no, I’m by no means perfect…)….and some days my kids at 6pm will hear me saying—“I’m going out to my yoga porch for a moment” (And yes they often follow me out there)–which is my way of coping and giving myself the permission to re-center and come back into their midst closer to my best self…

But yoga has not just been my routine, it has become a natural part of our family life and kid life as well.

How Yoga/mindful movement Practice Has Shaped My Kids

When having kids and encouraging them to build fitness habits and bodily awareness and appreciation, we’ve done a lot of the typical things: swimming, ballet, gymnastics, running (love family race events!) and dabbled in soccer (the girls haven’t taken to it but something tells me that it may be Ambrose’ sport of choice).

However, since they also see me, often, at home, building in time for my own workouts, if I can’t make it to the gym—-and I DO love showing them that the habits can begin at home, yoga has become a natural fit for something playful, relaxing, that we can do together and stretch ourselves in, without being rushed through a workout.

I remember when Corinne was an infant and I’d be doing lots of HIIT videos and pilates/barre videos, she’d want to hang on me, and be part of it all, and I’d do almost half the workout holding her in various positions or incorporating her in. It got more challenging the heftier she got. Can any other moms relate?

When she was a toddler and able to follow along, she’d boss me if I wasn’t going hard or fast enough, and participate…my mini-me was hard-wired to love movement, and to need it—as I do—for her daily mood and behavior/attitude.

Just ask my husband (and why he always makes sure I get time to work-out during the weekend, as needed): I’m a grouchier me if I’m not able to stay physically active, in some form.  And yes for kids, it’s built into a lot of their play and playground time, which I’m a huge fan of, but it also may need to be channeled more directly and specifically with certain kids, as we’ve found we need to do with Corinne.

Using Movement to Help with the Tough Developmental Phases

With Corinne, over the past 2 years—as we’ve navigated with her the challenging developmental phases of a BIG, strong personality going through toddler years, pre-school, and up until now—giving her stretching, playful movement tools and opportunities has actually helped our mother-daughter relationship, and these challenging growing phases, immensely.

Sometimes when we’re in a heated power struggle about something, for example, putting on shoes or what’s for the next meal (I’m not making this up), I’ll turn to yoga as an calming outlet for both of us. Or if she’s mad at me and trying to calm down, I’ll suggest, “Hey, let’s go do some yoga together,” and her frown will turn upside down. I know right away that she’s going to guide me through the poses and coach me, making sure I’m doing it the right way…(Oh, I can’t express to you how much she reminds me of myself :0).

We’ll have reconnecting or “make-up” yoga sessions, where she will literally (as she always has)—-want to climb on top of me, do poses on my back, wrestle and be playful, and she’s such a physical kid that this is part of her love language—quality physical time together.

So over the past 2+ years, following these cues from my mini-me, I’ve made it more of a habit to incorporate the kids into my yoga practice, as a great way for them to get time with me, to learn new things, move their bodies, and for me to benefit from the session as well (in whatever ways I can: if I need my own alone time for restorative/uninterrupted flow,  I’ll make sure I get that too with another yoga session at another time of day).

You’re going to have to embrace a flexible mindset when it comes to your workout “goals” and what the kids will want to actually do, but I find when it’s playful, experimental, and you’re encouraging them to just try new things and challenge their own physical awareness and movement, the benefits will be innumerable, and you’ll enjoy knowing that every day will look a little different, but you’ll see their grins throughout the process.

So…How Early Can They Start?

In terms of how early you can start kids with yoga, I’ve been doing yoga with them in my bellies, and by 9-10 months they are usually able to enjoy the aerial poses with you (but sometimes in the early days I just do it during baby naps for simplicity and focus on the toddler).

By one and a half, Ambrose was very aware of being part of my yoga practice and would be yelling “mommy yoga” when he saw me preparing for it, just like he cheered me on and welcomed me home with appreciation after “mommy run!” (followed by, “mommy, sweaty…!” when I hug him).

By this age, he was doing active poses with me, one-legged downward dog being his favorite (go-to) pose of choice. By two or three years old, they can really follow some of the book prompts that teach them to do simple flows from one basic pose to the next. Corinne loves these (linked below).

And last month, after doing a lot of yoga in the summer out in the yard on blankets, we set up our yoga porch, which allows us to have this dedicated space that encourages the habit, and allows us to make sure we’re inspired to do something daily—both myself and the kids. When I got them their own mats, they were thrilled, because frankly those aren’t super easy to share, and it gave them a sense of involvement they hadn’t had before.

Now, they will bring their friends out to the yoga porch and lead sessions on rainy afternoons (and by lead, I mean, Corinne will yell at her class to try these challenging wheel poses, etc and get mad at them if they don’t do them…so we do need to work on her teacher finesse, and class management skills).

Keeping it fun, forming healthy habits

It made my heart so happy in that moment, to see that she understands this as something she loves, is good at, and it’s good for her (and others)…and I hope that these habits continue to serve all my kids, throughout life. Any serious athlete will tell you the importance of stretching/limberness and healing the body through mindful movement—connecting mind and body.

Kids, like all of us, face a lot of stress and fast-paced days, and I love knowing that a yoga practice can help set them up to be aware of their breath and heart-beat, to spend time in gratitude for their healthy bodies, minds and spirits, and even lead them into prayer, as it does for me.

For those of you looking for a more directly religious/Christian based stretching/workout regimen, check out Soul Core and Pietra Fitness.

This fall, I’ve solidified a morning routine that works for this phase, and that I love. We get the girls fed, lunches made, chat with them, and they’re out the door to school with dad as the first thing, since they have to be out early. I don’t push myself with early wake up times when I’m pregnant (if it happens by accident, great), and then from 8-9 am, I give myself (and Ambrose) time for a leisurely tea, prayer time, yoga and stretching session—sometimes following a yoga flow, and other times just doing my own practice that fits with the needs of my ever-changing pregnant body. This is my key self-care time before I go into business owner momma mode, and the juggling of texts/social/emails/kids/lovely outings, and all that goes into the day. Needless to say, I’ve started to get very protective of this (unplugged), calm morning time, and find that it sets up the tone for the rest of the day and how I can bring my best self to the table–with a spirit of service and joy. 

I always do my prayer and journaling for the day along with this (and affirmations/gratitude practice), and they flow together beautifully. For me, discovering a daily yoga practice is my way of giving thanks for my body, and LIVING gratitude for it with movement that is also calming, grounding and prayerful.

Ambrose loves doing his yoga poses alongside me for a few minutes, then he will often let his interest wander to his trucks, or his driveway toys, and he’s off and running. But those moments of connection, and on rainy mornings he’s bouncing around the yoga porch, and beautiful and meaningful for me, even as I feel his little brother stretching and kicking within me as we do a “happy baby” pose together or he climbs on my back when I’m in pigeon or down dog pose.

COMING SOON: Another More Complete Morning Routines Post (see my IG TV episode on it for starters, and to share your thoughts on ideal mornings–I’d LOVE your input)

Resources for Starting Out Doing YOGA With Your Kids

Some tips and resources:

*Find a good time of day that is a time when they maybe need a grounding experience, but also are calm enough to focus well. For some families, mornings might work well. I’m going to try to start a mini session with them before the rush for school.

Sometimes, at 5pm—our witching hour around here after school, is when we go out to our yoga porch together and I show them a pose or 2, nothing crazy, but bringing new things into their awareness is very fun for them.

*Grab these kids mats from GAIM yoga. I love the thickness and durability of their adult mats, and while the toddler size mats are a little thinner, they are excellent quality and fun designs. I have gotten the kids size mats and stayed away from the true toddler size, as they will outgrow those faster, but either way, your little one will love having their mat rolled up next to yours, or laid out ready for them at any moment.

*Pick the right environment, minimize distractions. In the dead of winter, the living room is the best spot, so we put the mats out there (once it’s tidied) and light candles or do something to help them focus in on it. In the summer, a yard or garden could lend itself to the right mood, and chances are kids will want to be outside with you, anyway.

*There are some great videos for yoga with kids, although I would also suggest keeping it flexible, my kids don’t always want to watch a video/focus their attention there when we’re already setting up the poses and having a good connection—I think it’s about reading into their needs and trying different things. I’ve had better success with cute yoga books for kids, that we can have with us and reference, pose by pose, for inspiration, but that isn’t taking their attention or causing a distraction.

Cosmic Kids Yoga is a great starting point if you want to use videos to gain confidence and get the little ones into a routine with it. I just encourage you to do yoga outside/in fresh air, and unplugged as much as possible, as it will change their experience of it (and yours) dramatically.

Here’s some of the books I recommend–can get at the library or on amazon.

Yoga Bear: simple animal poses (and related books in the series)

Yoga Frog

The yoga zoo adventure

*For your adolescent, or teen, it might serve you well to do yoga for beginner videos with them, and let them gain confidence following someone else’ lead. A great resource, one that I personally use most often, is www.yogawithadriene.com…she has TONS of free yoga flows on you tube, for everything from 15 min morning flow, to hour long practices based on certain needs—like relaxation, anxiety, weight loss, low back pain, etc.

That’s it folks, enjoy this bonus content/reflections on how stretching and yoga fits in well with a balanced life (just one of my many tangents that my editor aka sister puts up with from me here:)—and what a gift to give that awareness to your kids early on in life.

Additionally, if you want to learn more about what we do with our other healthy kids practices, check out the snacks and recipes on the blog, and our tips for building a strong nutritional foundation for these little bodies and their many needs.

I’d love to hear: did this inspire you in your practice, or beginning yoga with kids? What are your stories and experiences from your own homes and families? I love the conversations that develop from this.

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Importance of Stretching practices in a balanced life

This image is very appropriate here: as I had just sustained a minor foot injury  (Sept 2017) that was nagging me, and that led me to reflexology treatments, and a full re-balancing of the body, and new insights/experiences into how our body is designed to function and heal itself continually!

Brendon Burchard (you’ll hear me reference him alot, his work has had a big impact on me), in his High Performance Habits book, talks about the importance of daily mindful movement for optimal thriving and functioning at our best selves. He talks about daily walks for boosting brain function/clarity (runs work for this too—you know those aha moments and piercing insights or clarity you have when doing walks or runs? We can and should build this into our everyday, for optimal mind-body function).

And he also talks about daily stretching, and how in the high performers he studies, all of them at the top levels of performance are working out or being active 5 times a week–much more than the average population—a nice correlation to performance that I can get behind–as a health coach and athlete. I know it helps my mood, my mothering, my self-image, focus and so much more when I’m regularly exercising. It’s a no-brainer to make time for it.

I was intrigued that he brought up stretching, specifically, but it very much fits with his peak performance mind/body connection emphasis, and the idea that when energy is “stuck” or we’re tight in our bodies, we can daily bring awareness to that, release it, and move forward more effectively, rather than staying with the same patterns of behavior, thinking or “stuckness”.

This REALLY rings true with my experience with the benefits of reflexology, essentially using the body’s maps on our feet (and face) to become aware of where things are stuck/need healing, and promoting that process through our own healing work.

(More on my life-changing reflexology experiences in another post, in any case, many of these things came together for me and I wanted to share them in case it supports your overall philosophy and decision to bring more low-impact and mindful movement into your day).

“The body benefits from movement, and the mind benefits from stillness”

More on Stress Relieving practices and tips in an upcoming post on Adrenal Fatigue. It’s amazing how connected all of this is, for whole-being health which is what we’re after.

Stay tuned, and hop on my email list (at top) to be sure we can keep having these important conversations!

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More seasonal eating: fall quiche flavors

I don’t know about you, but for me, quiche is the perfect fridge cleanout/catch all dish. I always have the basics around (eggs, cheese, milk) and the crusts are easy to get pre-made nowadays or make your own if you prefer that route. Here’s a good GF recipe if that supports you.

These are made with roasted sweet potatoes, ham, spinach, and bacon and onion (2 diff varieties)…and I’ve made them in the fall in the past with corn, roasted tomatoes, and of course, butternut squash and apples if you’re feeling very fall adventurous.

Sweet Potato, Ham and Spinach Quiche (with bacon option)

2 pie crusts for 9 inch pies

2 large sweet potatoes, diced small and roasted at 425 with olive oil until brown, with salt and pepper (can do ahead)

1 package ham, diced or 1 package bacon (cooked, and crumbled), or do one pie of each, like we did!

1 large onion (so half an onion) diced for 2 pies

2 cups spinach–optional to cook it down first, I let it cook down in the eggs.

Egg filling for each quiche (I always make them 1 at a time to get the right amount poured in, and works for scaling to more than 2 quiches)

*6 large organic eggs

*1-1 1/2 cup milk, depending on how milky you like your quiche (and how full of ingredients the pans are)

*1-2 cups swiss/gruyere grated cheese blend…can get from trader joes to save time

Salt and pepper to taste

Directions:

Line the pie crusts into 2 pie pans

Prep in advance: I suggest roasting the sweet potato and cooking/crumbling the bacon a few hours in advance.

As you’re chopping the ingredients, you can be throwing them into the pan this way (or pull them out of the fridge…shortcuts).

Blend wet ingredients in a bowl with fork until well mixed, then pour it on in.

For baking quiches, there’s an art to it…getting the thing cooked through without burning the crust. You’ll want to start it at 375, and then after 15-20 minutes, turn it down to 350 or 325 to let it cook until solid, which should be another 15 minutes or so but each oven and each quiche batch seems to be different, so definitely keep an eye on it.

And prepare to enjoy! Best served with family, friends, a glass of wine or fall cider, and a fresh salad. Cheers to healthy fall comfort foods.

We always make the 2 quiches and for our family it makes great leftovers–it goes in the girls’ lunchboxes, makes a super easy breakfast to reheat, etc.

Bon Appetit!!!!

 

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9/23 Race Recap, and Reflections on Running while pregnant

This shouldn’t have to be said, but please keep in mind this is not to be construed as medical advice, and your doctor must be consulted before starting or changing a fitness routine while pregnant. There are certain cases like placenta previa where running can be very harmful to baby, so keep that in mind when evaluating–each of us and our unique pregnancies—what will be best for you.

So, this is a race recap, but more than that, an overview of my experiences and philosophy about running and pregnancy, honed over 8 years of enjoying both—and often at the same time 🙂

Quick race recap: we cheered on the kids in their fun run, and 2 of the kids in our group actually came away with prizes! They were so proud and so were we. When we took them to a nearby playground with some wonderful young babysitter friends, we realized that most likely the playground was on the course and we’d see them–that made me very happy.

It was a nice small race, based out of the town center of Wilton, and raising money for cancer research for children via Circle of Care. It was moving to start the race with a few words from the father of a local girl battling a brain tumor. It helps shift all of it into perspective, and there was a moving sign on the course while we ran — Cancer is Hard, Running is Easy.

I have to say that in our group we had some great races–2 PRs, and a 2nd place win overall from my friend Samantha. I had put a small bug in her ear that she had a good chance of winning, but coming off of an injury, we didn’t know how things would go, and for both of us, and the others running with us (3 couples in total) it was all about having fun, doing our best, and not injuring ourselves:)

I loved running with my buddy Mary. We’ve done runs together for going on 9 years, in Brooklyn, pushing jogging strollers, while pregnant and more…one of my brags about her running while pregnant is below. The miles passed quickly and at the very end before the turnaround, we passed our kids playing at the playground with their babysitters…seeing them jumping up and down with excitement, cheering for us, and these race days as truly family event where everyone can participate, is always one of my favorite parts about running.

I know I always talk to my girls and try to model for them, the joy and importance of moving, and challenging ourselves in these settings…and they certainly have caught the running bug. One of the girls, my friend’s daughter, came out of the playground and ran the last ⅓ mile with us! I know that next year, our older ones can probably run a full 5k with us, with some training/prep, so that’s a super fun thought, to have a sport we will all continue to love. I ran faster than I had thought I would,without pushing myself, and felt great–which is the main goal. It was an overall amazing day: a fun small race, thoughtfully coordinated, and committed friends just made it a fantastic experience.

I actually didn’t run my first pregnancy…and I somewhat wish I had seen a post like this or some experienced runner momma friends to turn to at the time for perspective. See, I had been a somewhat regular jogger, pretty casual (we loved running the 3 mile Prospect Park loop in Brooklyn, which was right across the street from our apartment).

I remember trying to run at like 8 weeks pregnant or so with Emma. I got less than 1/2 a mile and was so sure I was going to throw up. I walked, and my stomach settled. I walked miles and miles and miles that pregnancy, but I didn’t really get up the courage to run again. I wish someone might have told me–it gets easier in the 2nd trimester…and to try again…but in any case, I found myself completely in a pre-natal yoga groove instead for the 2nd half of the pregnancy, and that was wonderful to balance out my 60 hour stress filled work weeks at the time…and to continue falling in love with my pregnant body and my little growing daughter.

As anyone can tell you, the first pregnancy is such a mix of daily emotions and the full range of feelings as you experience your body literally creating space and making room to healthily grow another, and you’re wondering what is “normal.” Iit turns out there’s a wide range to experiences of normal in pregnancy!

In my postpartum period with Emma, again, I was still fitting in miles of walking per day thanks to our city life, but my body wasn’t really in the running groove (I hadn’t run in over a year by the time she was 9 months). My energy levels were whacky, stress levels were high, with a demanding job and juggling the mothering learning curve.

Right at this tough point in my health journey is when I found (by lucky accident), my brand partner and began a lifestyle upgrade, which within 30 days led me to feel this surge of energy and desire to exercise! I added pilates back in and got stronger. I got out my running shoes and was back at it.

By the time Emma was 1.5 years old, and my life had begun changing dramatically (more here), I set a goal…to run my first half marathon. This was in July. I had just started a new job and life was crazy but sometimes those are the moments to just carve out a goal and find the time. In October I ran my first half, in DC, a beautiful course right along the Potomac river, and a crummy day–cold and rainy…but the finish line was there waiting for me, and it felt SOOO good to accomplish that.

Later that month, Corinne was conceived and this time, I decided since I was in decent shape, to keep running in the equation during my pregnancy. The exhaustion and evening sickness of the first 8 weeks kept me from running, but after that (maybe 10 weeks) I was back at it. I’d get stares and the occasional whistle as I passed people in the evenings with a growing bump in the 2nd trimester, running that same loop of Prospect Park. I knew I had the right nutritional foundation, and extra training support tools, to make this positive for baby and I, and I will never forget the runner’s high accompanied with–“I’m doing this with a little buddy!” excitement–that went with those runs.

I managed to keep that up (at least once a week) until about 34 weeks, then the ligament pressure and enormous weight of my sweet, darling almost 10 lb baby were just too much for me. Instead, I went to the gym, started biking and hired a personal trainer for the final 6 weeks (yes, he thought I was nuts, but it was fun). Turns out I was carrying an enormous baby (on my small frame), so that certainly did a number on my ligaments and pelvis, not to mention the birth…but oh how we love our kids all the more for it.

Well, the difference with postpartum running was huge with Corinne. Because I’d been in the habit all through the pregnancy, it just felt right to lace on my shoes at 10 weeks postpartum and run a few miles in the park, with Corinne in the jogger, and while Joel had Emma at the playground. So for those of you who feel that the postpartum fitness habits are hard, I think paving the way with a strong pre-natal fitness plan makes a huge difference–your muscles remember and are prepared for diving back in, even if there’s a 12 week break between week 34 of pregnancy, and your 6 week postpartum exercise approval appt.

Of course, all this must be read in the context of your own individual needs, pregnancy history, and your fitness level before pregnancy.

I do believe, with a doctor’s approval, anyone, even somewhat beginner runners, benefit from getting out there and giving it a go just to experience it. You know what, you may end up loving it! Or at least keeping it as part of your pregnancy fitness plan, along with yoga, stretching, light strength training, low impact workouts like the elliptical, and core work (you’re going to want to do more of that to ensure you’re not injuring your core while running), and when necessary, chiropractic, pelvic/core PT and good pre-natal massage (oh yes, so necessary).

If you want more information about healthy pre-natal and postpartum life, I highly recommend this amazing resource, Every Mother. I so wish I had known about it in my first 3 pregnancies, it’s helped me tons with postpartum and I’m modifying it for this pregnancy, in conjunction with my amazing and life-changing PT, Melissa. Some folks swear by chiropractic, and prenatal mysofascial massage can be hugely helpful, just embrace the fact that you’re going to need that extra support team, and to know where to turn when things just don’t feel right. I don’t believe that low back pain, poor core and pelvic function are just part of the equation of motherhood. Absolutely not. It’s true that we need stellar supplementation, wise hydration and prep, lots of stretching/yoga and these extra tools mentioned above when staying active in pregnancy, but it’s just so worth it, in so many ways.

With my 3rd pregnancy, Ambrose, I didn’t run much the first trimester, but with the surge of energy and focus in 2nd Tri, set a goal to run a race. I did a 5 mile (8K) in Wildwood in late Spring, and had a blast. I didn’t push myself, and the distance was a comfortable one for me, but at least got me out training and having something to look forward to! Crossing the finish line, I knew I had all the support in the world from up above, and from my little guy, we did it and it was such an experience of “teamwork.”

I have amazing runner momma friends–I have to brag on them, and give you that context that I wish someone had given me. I have one friend who completed a half marathon 6 months pregnant (her standard distance was marathon, but she kept her time pretty fast and just cruised through), and another friend who’d set a big goal of the Chicago marathon but then found out she was expecting, and kept her goal–she trained smart and safe, never overly pushed herself, and completed the Chi town marathon when she was in her 2nd trimester. How incredible is that??

Here’s some other reasons why it’s such a great idea to incorporate running into your prenatal health plan.

They’ve done research on baby’s brain development, and shown that increased blood flow from momma, such as what happens in light and moderate exercise, stimulates and improves baby’s brain development!

Additionally, so much of the mood disorders we hear about, PPD and PPA and the like, can actually begin to surface in the final trimester of pregnancy. Hormones are whacky and there are so many things at play, but regular exercise is one the ways momma can combat these mood swings, and to bring some good ol’ exercise-induced oxytocin into her system, for her sake as well as baby’s.

Of course, low impact workouts and walking up to several miles daily can also bring in some of these benefits, so do what works for you. As mentioned before, it can help with body image challenges in pregnancy, and in preparing for a strong birth, a healthy recovery, and a strong postpartum routine.

When postpartum with Ambrose (my 3rd), I set an ambitious goal of running a half marathon 6 months after he was born. Getting out to run in those early days was a delicate balance of timing around his naps, hoping that I wasn’t too tired, and being smart about my pacing and core recovery. I will never forget how much I loved feeling like MYSELF again on those runs, even when I was just slowly plodding along, embracing the process as the miles got easier, being out in the fresh air (of the early new year), and having that mental space to myself.

It was a total game changer for those often challenging first months of postpartum life..I know it helped with preventing some of the natural baby blues that can come into play for me combined with inactivity and being stuck in the house–and it was made possible because I had kept up the habit until about 34 weeks in that pregnancy as well.

And here’s a fun secret, that athletes know. When you build your muscles through running with the extra weight, and then you lose 30-40 lbs quickly due to birth and the following restabilization of your body weight, you put your body at a great advantage of increasing performance. Your lung capacity, your stamina, all of it is greater, post-pregnancy. Some of my fastest miles ever have been in those postpartum cycles…and it’s been so rewarding to be able to complete half marathon training cycles between each pregnancy, knowing that the baseline of fitness/endurance I’m building is serving me and my little one well for a healthy, strong and balanced pregnancy.

SO if you’re thinking that maybe pregnant running, or postpartum running, are for you, I hope this little glimpse into my experience has helped you to reflect on what you want. And yes, some folks will judge and question it, but if you and your doctor/midwife are confident in it, go for it! And enjoy #runningfor2

This little guy has been my best running buddy so far. I never felt off or funky when running in my first trimester (moderate amounts for me–2-3 miles, several times per week), and to be honest, I think he was several days in existence when I ran my spring half marathon, so this fall fun-run would actually be his second race…but this time it’s also the latest I’ve raced (23 weeks) and I’m just so grateful…for the support–literal support from Blanqi (GAMECHANGER, ladies!), from my husband who ran with me even though he doesn’t enjoy running that much, and my friends who came from all over to run with us on this gorgeous fall day. I plan to run until 30 weeks (to give my ligaments a break and focus on yoga and good positioning for this babe, we already do, and will continue to do tons of walking), but we’ll take it one week at a time, and that’s a great way to approach things.

It may be a little while before I’m “racing” again, but I’ll enjoy my pregnancy runs as long as it feels good, and continue loving the process of growing and welcoming this little guy into the world. Someday, at his sporting events, I’ll embarrass him by telling him he was competing with me before he was born 🙂

Thanks for reading to the end–share your own stories of pregnancy running or fitness habits, I’d love to hear! There’s so many beautiful ways to celebrate the strength and endurance that we build in motherhood, and I think pregnancy is a wonderful phase to look at as an opportunity to try new things and remain flexible and strong, rather than as a handicap or physical disability.

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Fall favs: Butternut Squash Apple soup

I have always loved butternut squash soup, and I remember one day I was watching my aunt make it and she didn’t remove the peel–she just diced it, roasted it, cooked it in soup, with homemade broth, it’s perfection. I was super intrigued, and basically it gives it a richness due to reducing it, with butter, first, before adding the other ingredients and broth.

This is one of these easy fall staples that I love to have bubbling on the stove while we do our evening activities together.

Butternut Squash Apple soup

*1 butternut squash, large

*1/4 cup butter

*1-2 apples, diced

*3-4 cups bone broth, homemade preferable. I get an organic rotisserie chicken each week and simmer that to make our bone broth for the week/base for various soups. You can also add some water at the end if it’s too rich.

*1 large yellow onion

*2-3 cloves garlic.

SO the secret is to just dice the squash into small pieces, and throw it into a pot on medium heat with the butter, it will simmer away, make your house smell amazing, and reduce/start to get very soft. You’ll then, after about 20 minutes, add the other ingredients–apple, garlic, onion, etc, and a bit of the broth, continue to let it reduce, and then add more broth until it’s the consistency you want. Well, and I usually dump it in the vitamix or use an emulsifying blender to make it perfectly creamy smooth, skin and all. It feels like a miracle the first time, but I love how much more flavor and powerful nutrition/fiber you get from this method. I hope your kids enjoy it too! The apple addition was inspired this time because my daughter had leftover apple slices from her lunch…so mom wins, eventually;)

Enjoy this, with loved ones, by a fire, on a cool fall evening. I think you’ll be in heaven. Happy Fall, officially!

 

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Pregnancy Snacking–a guide ;)

*Obviously nothing in this post should be construed as medical advice–check with your doctor before making dietary or fitness changes while pregnant* 🙂

So…what do pregnant ladies snack on? Inquiring minds want to know.

Husbands will tell you: pickles and icecream, especially the exotic and expensive kind (sought after at 10pm at night, of course. Oh, true love.)

As I’m smack in the middle of my 4th pregnancy, I do have some experience in these things…I remember the intensity of cravings with my first child…and living in ethnic take-out food central in Park Slope, Brooklyn, with literally 3 markets/stores on our block, made it easy to chase the cravings.

Every pregnancy is different, and everyone eats differently. It’s a beautiful example of #intuitiveeating (which I embrace as a philosophy for myself and my coaching clients), that we’ve normalized as society for pregnancy–trust your instincts, eat what you’re craving–even if that means sugar, the “bad stuff”, salty things, or extra calories. Your body knows what it needs, and with proper maintenance and balance (including regular whole foods cleansing especially to keep sugar and carb addictions at bay and promote a super healthy gut)…will make the right choices, over a given day or week. I want to explore this in another full post, because I’ve found that for myself, and many of us with body-image challenges before kids/pregnancy, this time can be both singularly challenging/opening old cans of worms–and beautifully healing–leading us away from a shameful or resentful attitude towards food and body, towards mindful fueling, appreciating all that it is capable of–creating and sustaining a new life. Motherhood truly and literally changed my experience of self-image, self-acceptance and love–and I’ll be forever grateful. If you want another post fully on that topic (it’s in the works but lower on the list)–I’d love to hear in the comments…and your thoughts as well.

So, back to snacking. I decided to give a roundup of some of my favorite pregnancy snacks–it’s obviously on my mind, and I do get questions alot about how best to manage protein intake, cravings, potentially restricted diets, blood sugar (yikes, as someone with a history of borderline Gestational diabetes in my first pregnancy, this one is important!), and more.

So, here’s a few tried and true favorites. And back to the pickles and ice-cream, yes, it’s a good idea to keep them stocked–olives are another one that are commonly craved because of the intensity of saltiness/vinegar etc. And sometimes, we’ll crave sugar or sweet things, and I like to have small bites of ice-cream, and dark chocolate—the good stuff, in moderation, is good. Our bodies are working hard to metabolize for and feed another human, so if a little extra sodium or sugar is needed, so be it.

I also included in this pic above, a few of my other go-tos, to have around. Kombucha is a fun treat–I will have it 1-2 times per week. More than that, the health benefits of it can backfire…better to stick with a good probiotic.

The vitalizer strip–maximal energy, digestion support, B vitamins, 80 bio-optimized nutrients. I rave more about it here. 6 years in, it’s been my daily pre-natal and post-natal for now 3 pregnancies, and I can’t imagine life without it–they just keep getting easier, and I feel healthier (and my blood markers show I’m healthier) than when I started having kids 8 years ago. This is the opposite of post-natal depletion which is so common…and I’m just so grateful and can’t keep my mouth shut about it:)

Finally, the pomegranate energizing tea. Any other pregnant mommas need a daily pick me up around 2pm? If I don’t take a quick power nap then (or even if I do)–I swear by this tea–I also mix it with my hydrate drink for pregnancy workout perfection. It has less caffeine than a cup of tea, and less sugar than…an apple (well, it’s sweetened slightly with stevia). The good stuff, my friends. If you mix it with seltzer water it’s like a refreshing pomegranate soda.

Now, on to the snacks.

This is a current favorite: any one else love baba ghannouj? It’s the lesser known “cousin” of hummus–made from eggplant, and often chickpeas are included, along with tahini, lemon juice, garlic. This is a locally sourced one, and you want to be selective–not all pre-made brands taste the same. You can also make your own if you have the patience. It’s just so tasty. I eat it with veggies—peppers usually, and sometimes corn chips–these are a special tequila variation from whole foods–since I can’t have my tequila in liquid form, I guess that’s what sounded good…

Did you know eggplants contain folic acid, iron, potassium and other key minerals? It’s a great source of dietary fiber and Vitamin E, A and C. A word: you don’t want to consume large amounts of this food until close to the time of birth–supposedly eggplant can help stimulate uterine contractions when consumed in larger amounts…keep that in mind for when you’re at 40 weeks:)

Pineapple. Easy, tasty snack. Great for kids/toddlers if you have any of those around, and I find myself loving and craving this during pregnancy. Great news about pineapple–it’s an alkalanizing food, chock full of nutrients, and is actually known to be especially important and helpful for toning and strengthening the uterus! Because it contains an enzyme called Bromelain. Sounds like a pregnancy winner. I have a friend who swears by pineapple shakes every day for the last month of pregnancy–her uterus was so toned she gave birth to their baby at home before they could even make it out the door to the hospital…how’s that for a testimony?:) This also makes it a key postpartum/recovery fruit to have around as well, when the uterus needs more…toning.

Almond butter and dates, sprinkled with cinnamon. This is a sure-fire snack hitting alot of the common needs of 2nd and 3rd trimester–protein (almond butter), something slightly sweet that doesn’t spike blood sugar but gives energy (dates), they also help with keeping us regular, and the cinnamon on top is known for balancing blood sugar. Super satisfying…and you may have your little ones begging for them too. Dates can also help with labor effectiveness when the time comes–who doesn’t want that?

 

I don’t know about you–but my main cravings in the first 2 trimesters involve protein. Baby needs SO much of it every day, and if you’re under dietary limitations, or are dairy free (me!) that takes cheese, yogurt milk and lots of other high protein foods out of the equation. I have an awesome Calcium and magnesium supplement to cover my calcium needs…I’m also a semi-vegetarian, meaning I only eat meat when I crave it (lots of fish and lots of bone broth for mineral benefits)…so daily shakes in pregnancy really help me not only have great nutrition on the go (read–quick shake brought in the car to school pick up, or a before dinner snack to ward off hunger/nausea), but also to get me up to that desirable 75g of protein per day for mom and baby needs! A single shake has 20 grams of non-GMO, high quality plant protein (with 1g or less of sugar!) before adding in any additions like PB, milk, chia seeds, etc. Luckily, this baby loves shakes too, I crave them often and they keep me full at those odd times of day when perhaps you don’t want to be having other snacks (or late at night in place of ice-cream!).

Finally, these protein balls are more of the same: super protein packed, plus tons of healthy fats, and you can make them with different mix-ins to always keep things interesting. If you’re like me, the faster the snack is to grab, the better!

Cheers pregnant mommas, happy snacking! Share your favorites below, and we’ll keep right on hoarding our pickles, olives, and ice-cream. Just because we can. YOLO.

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September Reset: #septemberselfcare

 

YESS!

September–what does it mean for you? For many of us it’s back to school for little ones, back to sweaters (;)), baking, apple picking, (pies!), back to normal routines, maybe some fall organizing (no, just me? #sparkjoy addict that I am)…and, time for a healthy reset!!

If you’re like me, you might have indulged at summer BBQs and on trips and vacations, maybe you were meaning to get back on track or make new good habits in the fall, but it can be intimidating to start alone…join this community!

It’s very low pressure and fun–as much motivation as you need—recipes, workouts, inspiration shared, and the ability for you to set your own self-care priorities, with the tools provided by our brand partner! We’re going to renew and reset, from inside-out (cleanse), and outside-in (new clarifying and hydrating facial masks!)

Here’s the 3 packages for the September reset: something for every budget, and tons of fun to be some of the first to try and give feedback on the new products, that are all geared to energizing us and making us feel (and look!) our best!

If you’re already a member you can simply click these links, log in, and add to cart. If you’re not a member yet, or you just want to order the bundle via paypal for simplicity, the buttons are below. We need to get orders in by midnight Sept 4th so we can all start together on Sept 10th!:)

GOOD:

*vitalea multi, the brand new probiotic, and the mask (you choose which one–hydrating gel or purifying clay)*

Total $80

Customize your protein & mask


BETTER (perfect for the busy person/mom/dad ready for a full energy reset)

*1 month of vitalizer (my go to for optimal energy), 30 days of brand new no-sugar plant or soy protein, and a mask!

(Free membership and free ship with this one, if you’re new!)

Total $175

Customize your protein & mask!


BEST: Perfect if you’re ready to truly make these final months of 2018 your healthiest ever!

*7 day healthy cleanse (enough supplies to share with a healthy buddy), 1 vitalea, 1 canister new shake (15 servings), energizing tea, and a mask! (Clarifying or hydrating)

(Select your shake flavor and mask preference through the link above, or in notes at time of paypal purchase !)

FIRST 5 of these ordered get a free mask! ($25 value).

(Free membership and free ship with this one too, if new!)

Total $200

Customize your protein & mask!

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Summer self care…2018 edition

Summer Self Care — 2018 Edition

“You can optimize your overall energy quotient in life if you choose to. And perhaps this is our ultimate duty since our vibrancy ultimately dictates how we work, love, move, worship, relate and lead…Make improving your energy a commitment…Choose to bring joy to your everyday life experience.”

-Brendon Burchard

from his chapter “Generate Energy” in High Performance Habits.

Friends. This topic is quite close to my heart. I have, from 6 years ago, gone from being someone who really had no familiarity with concepts of self-care, or if pressed, might have said “that sounds selfish,” or “I’m too stressed/busy/hustling to care about all of that”…to being a huge advocate for it.

Rightly understood, self-care is proper management of our natural resources: making sure we have energy, mental stamina and proper personal resources to undertake and do well the things that are our callings, our daily work. It’s about being aware of what we need to do to be our best, and then doing it, daily. We mostly realize when it’s lacking and we head towards the cliff of “burnout” whether in a career setting, or as a mom who’s stretched too thin, or in having frayed relationships, feeling stuck, unable to keep up the current pace, depression, exhaustion—it’s a bleak but very real list.

Been there.

I let myself get there when I had one little beautiful sweetheart (Emma was 1 ½ years old) and a very demanding career. I struggled in the tension between being the kind of mother I wanted to be, and being all-in for my work, which kept me on urgent deadlines at all hours, and enduring long commutes the 3 days a week that I went into the office.

I was taking on more than I could handle and felt myself splitting apart, but didn’t know how to say NO, or where, or how to make life re-balance. I certainly wasn’t saying “yes” to the kind of strong personal habits that are needed when life is crazy busy. Getting by on caffeine and a prayer only lasts for so long….

Well, God allowed some big things to change, fast, to wake me up to the reality that things needed to change, for our family. And it had to start with me.

That story has been told more fully elsewhere, and it’s on the about page of this site because it’s the true seed of hope and energy that led to this work and this humble online home.

I had to start from square one with managing my stress levels, taking care of my health, learning about what filled me up and made me happy, taking time for myself without feeling guilty when it might be time away from my little one/ones…I’m proud to be a continued work in progress.

Fast forward to last summer, 2017. I had 3 happy and busy kids under 7.  Ambrose was 7 months old when we did a big move, and then it was summertime and I was knee-deep in postpartum life, in trying to create new household rhythms that worked, keeping him on a great napping schedule (thank God, but how to keep the toddler sister out of his room?) and 2 fun amazing busy little ladies who were bottomless pits of summer fun and begging for crafts, swimming, playdates, all of it.

Needless to say, I began to be stretched a little thin. I realized, that even with my strong habits of self care, sometimes the summer months can just demand more of us: kids stay up later, we might try to fill the days full, or depending on what you do, different kid’s schedules, more work travel perhaps, or more social engagements and weekend travel. What starts as fun “sleeping in, no routines, let’s play all day or do summer stuff!” turns into endless hours of un-managed and therefore sometimes challenging time. The question at the end of it all is whether you feel recharged, rested and fulfilled.

And that’s when I learned that summer is a great time to try out new habits—to see what supports you best.

5:30am workouts to get out of the house and sweat long before the kids are awake? Worth a try as the sun rises. Evening walks as a family, or alone? Weekend routines shifted to prioritize different healthy habits? The time is there.

And because travel throws fun mayhem into schedules, it’s wonderful to challenge yourself to find and stick with simple habits that support your mental, physical, spiritual health, that are also flexible to work with a vacation or varied schedule. That could be as simple as keeping yourself energized and at your best with your on-the-go supplement routine (my go-to for travels), a daily kombucha, healthy snacks, etc.

Whatever it is that you’re up to, I’m sure your summer is a departure from routines, and sometimes that can leave us lacking in the basics of: regular exercise, eating well (does sangria count as a fruit serving?🤣), and getting appropriate down-time and moments to truly recharge. (You know when folks complain about needing a vacation after vacation? What’s that about…? Could it be poor planning or not being clear on how best to spend those hours of vacay?).

So, what can we do to create strong, positive and appropriate summer self-care routines?

To start with, it’s good to look at the overall goals, priorities and daily schedule that would be ideal for you. Who needs you at your best (besides you!) and how do you create that? How do you use the days well, when the hours can be so fluid? What should we say NO to, as well as what do we say YES to?

Perhaps it’s getting up earlier, with the sun, for a walk or workout. Perhaps it’s actually getting to some of those books on your reading list from January, the ones from New Year’s resolution “read more” season. Perhaps it’s about intentional social time, more mindful (seasonal) shopping and eating, or any number of things that you know will help bring more balance and joy to your every day.

I asked a wonderful group of holistic minded and wise mommas to speak up about their thoughts on good summer self care habits. Yes, these are geared to motherhood but I think the kernels of them apply well to all walks of life. Moms/parents might just need/get an extra intense dose of self-care to go along with summer parenting, along with a side of stress relief.

These mommas spoke about:

*Daily walks. With or without babies/kids especially in the morning hours (makes sense, as it sets our mental and physical energy for the day to get out and move).

*Intentional social time. With longer days and more open schedules, it can be easier sometimes to coordinate park play dates, pool gatherings, BBQs, cocktail nights, or beach/lake hangouts (can you tell what my priorities are?:).

These can be truly rejuvenating in so many ways. But, they can also be wearing in large amounts//no time limits (what am I saying, recovering extrovert that I am?) so be wise about scheduling 1-2 big socials thing per day, and perhaps build in recharge time in between.

*Rest/quiet. Another wonderful recurring theme that reinforced what I have come to realize my little tribe needs: siesta hour. In the hottest part of the day, slow the pace, be indoors or someplace cool, reading, napping, resting, quiet. In my opinion we should embrace siestas as a cultural norm, and just let people go home/relax/power nap/read/change their pace. As all the research pours in, those down times and key rest moments make us MORE productive when we’re working and better focused in going about our life.

Here’s an example of what my ideal Siesta time looks like:

Easy and delicious salad (from a whole foods kit, no guilt when you’re busy). Girls are currently resting/reading/approved screen time…and Ambrose is napping. I’m reading something that is supportive to my overall life (High Performance Habits). Fun/free reading like novels are great too, I just tend to save those for evening when I’m winding down in bed. OK, and sometimes I power nap too, leaving dishes and laundry for other appropriate moments of the day–this is about recharging by body, mind and spirit so I can mother well the rest of the afternoon.

What are the habits that make your summer days wonderful, restful and meaningful? I hope you’ll take a moment to share in the comments so that others can be encouraged and inspired. Some of the best of these we can take with us into the fall.

Here are a few more that have served me well—I add to the list often because you can’t have too many good habits, right?

*Books that expand your personal vision and help develop certain parts of you—this is the time to expand, explore, imagine what a life could look like where you’re even more content and happy—check out this list for starters and share your favorite summer inspiration reads!

I like this as a battle cry for summer, as well as wonderful late August reading.

*Embracing local eating. Just the very process of heading to a farmers’ market, or a local farmstand, or wherever you’ll get those seasonal fruits and veggies is so exhilarating (ok, just me?) and makes our bodies hum at another level! Even if it’s seeking out farm-to-table dining when eating out. It’s so rewarding to experience the richest tastes and flavors of your local season. We did our own garden for the 2nd year in a row, and that was a game changer for me—garden care became self-care in a way as we adjusted to, appreciated and worked with the rhythms of growing things, that would then ultimately land on our table. (Our garden process is getting its own post very soon.) Let me know below if you find seasonal eating supports your overall vibrancy and rhythms.

*Quiet/reflection time in power spots and nature. I love having a beautiful spot connected to nature (this year I hauled the porch furniture out to be in the grass with yard views all around and grass between my toes). Once a day if possible, head to this spot—a blanket in nature? A hike? A local beach or lake?—See if you can unplug and soak up the beauty and the tranquility that’s offered. It’s actually become a known game changer in the struggle against anxiety that we’re facing as life gets faster and faster as a culture. This article shares a powerful take on that “call to nature” we all feel and are ready to respond to.

*Unplug. Yes, this is a tough one at times but so crucial for our mental habits! It could be a screen free day each week, or just building in stricter time limits for yourself. I developed better night time habits very intentionally early in the summer: airplane mode after 10pm (latest, sometimes earlier), no phone in the bedroom which can lead to endless scrolling and connecting at all hours. In the morning, do some meaningful, productive and positive things (see miracle morning post from last summer here) before getting onto social media and email.

Turns out this is more than just self-care—these are habits for ideal performance, and mental thriving.

*More sleep. Another great one that is looked down on in our “hustle more”/workaholic society—-give yourself permission, guilt free, to get an extra hour of sleep during the summer nights…you may be amazed what a difference it makes, and how energized you feel when waking up with the sun, after a full night sleep. Research shows just how bad the sleep deprivation has become in our society—we’re all able to reverse that in our own lives—and create a ripple effect of rested, happier, people. Have you tried this?

Brendon Burchard really challenged me on this front in his book High Performance Habits, and since working on getting into bed earlier to read and wind down, I’ve experienced incredible improvements in sleep quality, enjoyment of my evening reading (because I’m not on the brink of exhaustion when I start), and incredible morning energy when rising with the light/sunshine. Is it possible this sworn night owl is fully transforming into a morning person? It remains to be seen, but it’s been a fun transition for the season and I love how things have shifted for me in terms of morning routines as well.

Even on days you can’t sleep more, this simple restorative yoga posture will reset your circadian rhythms and is the equivalent of a 2 hour nap for your nervous system–I often end up in this posture in my son’s bedroom while he falls asleep peacefully in his crib–it’s a moment to meditate, reflect with gratitude on the day, etc. Sometimes, self-care is snuck into the most normal of moments, and that’s what makes it a effective and life-changing.

*Detox bath or shower. Sometimes, as a parent, the idea of being left alone for 20 minutes is just blissful. Heck, for any of us who are bombarded with communication 24/7. So leave the phone aside, grab a book, and take a epsom salt bath (or herbal steam shower—no book obvs) in the evenings (add baking soda if you’re wanting to detox well from the radiation exposure that happens on flights—it’s a real thing and my husband’s cool client is to be credited for turning us onto it)…throw in some lavender, orange or other calming essential oils, and you’re sure to be in a different mental/emotional state when you finish.

*Schedule things that make you happy—at least once a week. It doesn’t have to be just a trip to the salon (those are always great!)—but find the things that really light you up, make a list, and make them happen. For me, it’s exploring new places/towns with my kids, or sitting in new settings (coffee shops, book stores), running, coffee with a friend…whatever it is, it doesn’t have to be a caribbean vacation for it to totally change your perspective on life and the week. Anticipating these can be almost half the enjoyment! Evening yoga classes are one such juicy treat for me—when I get to do mindful movement and relinquish one dinner/bath/bedtime…it’s the little things, right?

And for those who aren’t parents—-just take an evening out of your normal routine and you’ll be amazed at how fun it is. Picnic in the park with a concert, evening walk, it’s all available to us.

As I was reflecting on and working on this article (trying to really live it myself this summer, in the midst of travels, full weeks and more)…I came to connect with another awesome current read—the classic book on FLOW—this idea of a flow state. It’s something desirable that we’re all eager to connect with, and we feel it’s linked to our happiness. Well, I believe that self-care habits that bring our vibrancy and joy up daily are a part of tapping into this flow—whether in work, vocation, parenting, living. Here’s a fun quote that may get you thinking, and I encourage you to check out the book as well!

“How we feel about ourselves, the joy we get from living, ultimately depends directly on how the mind filters and interprets everyday experience. Whether we are happy depends on inner harmony, not on the controls we are able to exert over the great forces of the universe…”

-Mihaly Csikszentmihalyi, FLOW “The psychology of optimal experience”

And to this end, the way in which we’re able to create valuable self-care habits—can change and improve our experiences of our lives, our relationships, the ways we’re called to share our talents and serve, the purpose of existence, and more, all from starting with what we’re given—the energy and ability to design our days. It’s a hint of that Flow state that is so desirable, when we understand that happiness comes from being connected to a larger purpose and energy, rather than any singular experience or material good.

Does this all fit well together for you? Or bring up important questions?

I’m curious to hear your thoughts, as we all explore these topics together—the philosophy behind why it matters, and the practical habits that make our days flow.

Stay tuned for a super fun #septemberselfcare challenge we’re launching for all of you!

Click above (top of page) to join my email list so you don’t miss the announcements…and contact me below if you want to consider a 20 min free health & self-care assessment with yours truly, as we head into a new season…or take this quick health quiz here and we’ll connect about your goals and personalized quiz results!

I live in gratitude for you and the examples you set for me. Self-care is not selfish, it’s how we give our best. Radical self-care for radical service is a motto that came to me a few years back and just suits how I’ve come to understand this topic. Just ask Mother Teresa why in her daily schedule for her sisters, she builds in ample moments for their meals, their prayer, their midday rest in addition to their hours out caring for the poor and sick. That’s a beautiful example to follow, and I’m challenged daily to find that proper rhythm for myself…so everyone in my life can also benefit.

x

maddy

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Women’s Health month: Thriving at every age

As women, we know all too well what can happen when we don’t prioritize our health–from stress and overwhelm, to unwanted weight gain, sleeping issues, fertility challenges and more. Because of our important roles in our family and society, we’re called to form healthy habits and self-care practices that allow us to be at our best, and to give our best in the situations of work and family that we find ourselves.

Personally–I’ve had to learn the hard way, just what an effect that stress, lack of sleep, and a lack of self-care routines in motherhood can have. (You can read more about that in the about me pages and throughout the blog). Thankfully, that crisis moment was 6 years ago, and the journey that I have taken subsequently has been an incredible blessing–discovering personal tools for non-toxic living, and a brand partner that allows me to always choose a holistic solution to the many many different needs women have. I’ve only lived into my 3rd decade so far, but I’m very aware just how much our health needs change from year to year, and decade to decade, especially as women.

Here are some wonderful summaries of healthy living for women of all ages, that I wish someone had shared with me a decade or 2 ago, as well as some tools that have supported so many of my friends, family and clients, I’m so grateful to share and hope that you’ll feel inspired to share with the women that you love.

You can also find some incredible stories and inspiration related to women and their health in this post, here, also in honor of women’s health month.

I always like to frame and start things with WHY. Why does this matter? When we create thriving, healthy foundations for living, we’re able to give a gift of self that is richer, more abundant, and not depleting of us. We learn to care for self, and accept forms of care, while in turn serving and loving everyone who is in our daily path and our larger call to impact.

HEALTHY HABITS ESSENTIAL FOR ANY AGE

No matter what decade we’re in, these habits matter.

Daily movement–find things that you love–walking, gardening, yoga, barre, running, chasing kids at the playground, whatever it is, be sure to move 30 minutes daily for optimal health, and with our fitness trackers, we can now see just how active or in-active we’re being, and create habits that make that easier to accomplish.

*Additional fitness recommendation for healthy bones: weight bearing exercises are suggested for optimal bone health, starting in 20’s/30’s to build the foundations of a lifetime of strong bones. Don’t be intimidated by weight lifting–have fun, experiment, get a trainer to help you feel confident, or just get in there and make friends and learn as you go. Some gyms offer classes specifically for women looking to learn about and use weights.

Nutrition: “Eat food, not too much, mostly plants”. Michael Pollan’s simplistic words have a wonderful appeal to them, in an age of overcomplications, fad diets, fad nutritional theories and people dogmatically telling you about how you need to go Keto. Every one of us is built to have different nutritional needs; a foundation of healthy supplementation, regular cleansing (through whole foods cleanses like we offer), and more will allow us to trust our body and to understand what it is we most need–ie, our cravings can teach us what our daily eating should be, in the realm of “intuitive eating” which is my hope for every woman, along with body confidence, and a freedom from emotional eating or eating issues. We all know just how challenging all of this can be to navigate–reach out if you want to connect or share what you’re in the middle of. See also my blog post about “why one diet doesn’t fit all” and theory of bio-individuality. It’s ultimately so freeing.

Supplementation: This is critical, and something many of us learn late or take for granted. When you realize that folic acid stores for example, take months to build up, women need to be eating healthy, iron and folic acid rich diets long before they are conceiving or trying to conceive. Similarly with balancing hormones and eating for balanced fertility, which is something many women bring up to me in our work together—well, the key is also to be aware of the larger picture, to work hard to create a non-toxic lifestyle–meaning all skin care, home other products, remove toxins and endocrine distruptors from our lives, and even our plates, and so many of these issues will go away. I really believe that everyone should be taking the vitalizer–a best in class women’s multi that provides balanced amounts of IRON (absorbable) and all the tools for strong bones, and healthy digestion, skin, nails, hair and energy–during those critical pre and childbearing years (it also doubles as a pre-natal, and post-natal, how convenient). After using this daily for 6 years, and I really do feel younger and more energized and balanced than I did 10 years ago in my early 20’s…I know that the whole picture is important, but what we choose to put in our body can be one of the key pieces. Do you research and see just what makes sense for you. I love the rave reviews I get from women ages 18-45 who take this as part of their best life.

Managing Stress: this one is certainly applicable for women across decades. Especially in our fast-paced daily lives that often leave little time for un-winding and being aware of our stress levels–and managing them properly. Some tips are: Identify stressors, schedule personal relaxation time, get good nutrition, exercise regularly (this is the most important one for me!), sleep more, and you can also try botanical support via ashwaganda or L-Theanine, found in our Stress Relief complex and our Energizing tea, among other things.

 

It’s powerful to reflect on the ways our health needs and bodies change, so we can thrive and enjoy the beauty of each season for what it is.

And our non-toxic lifestyle brand partner even has specific nutritional tools to make sure you are getting exactly the targeted solutions you need for thriving in each decade.

And don’t forget about rounding out the non-toxic lifestyle with clean beauty. This line is free of 2500 harmful chemicals and ingredients–some of the safest stuff around. We might as well look younger longer, since we’re going to feel younger longer.

Cheers to an amazing rest of women’s health month, and start to this summer! Can’t wait to take this journey of healthy womanhood with you–and share your stories and inspiration–those are what encourage and inspire and really lift up the other women in our lives…reminding them of how much their own health and happiness should be valued.

See more stories and inspiration for women’s health here. 

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Spring Race Recap: Reflections on Endurance Training and How It Shapes My Life

Dedicating this post to the amazing friends who’ve supported me on my journey of falling in love with training and running races; and who’ve witnessed to me with their own lives the power of this process in creating motivated, goal oriented phases that benefit and shape lives in so many ways. Specifically: Samantha, Mary, Claire and Annie, who’s also editing this for me. Truly, deeply grateful. And thanks to all of you who checked in on me and made sure I was excited and motivated and felt good–it was so touching, and I know I needed it!

Yesterday, I completed another half marathon!! The sight of the finish line has truly never been sweeter, and I was even more grateful this time to be able to run and take on this challenge, seeing another training cycle to completion.

Today, I’m going to try to touch on the overview/prep I did for this race and give a little race day recap. But before I do that, I need to share my musings on why I feel strongly about setting fitness goals as a part of creating a happy, successful and productive life–moving us towards the goals that matter to us–in all aspects, not just in fitness.

I get asked all the time–but WHY do you like running half marathons? And the answer really lies in something that I’ve discovered and continued to uncover along the way. Namely, I become a better version of myself through testing my mental and physical limits in these ways (within reason, of course, and with a strong support team making sure I stay injury free and enjoying it all).

Brendon Burchard, in his book High Performance Habits, says: “If the demands of your job or life require you to learn fast, deal with stress, be alert, pay attention, remember important things, and keep a positive mood, then you must take exercise more seriously. If you care about your contributions to the world, you’re care for yourself.”

Sounds like most of our lives! And what a straightforward solution, right?

And deep down, many of us know this to be true. Now, I am a huge fan of in home workouts, regular routines, gym classes that you can fit around your schedule, etc, but it’s also powerful to test oneself and one’s limits, both physically and mentally. That’s what endurance sports and events represent to me. After all, isn’t that what life often demands of us, whether we’ve trained or not? And with energy and positivity, what can’t we focus on and handle?

For me, as I came to half marathon training after becoming a mother (my first one was done when my eldest daughter was 2), it was also about witnessing to myself and to my family just how strong I could be, for myself and for them. And in the process of facing the challenges, the ups and downs, highs and lows of a race training cycle, I would face and conquer hidden fears, learn about myself, and be prepared to face other parts of life with more discipline, focus, gratitude (for strength), and an understanding of how to make progress towards those bigger life goals we have.

Now, for some people, swimming might be a smarter, low impact sport, my dad is an endurance cyclist and I’ve always admired folks who were into that as well. For me, running as been my passion, and not without challenges to continue—since in the past 5 years I’ve run 4 halfs and had 2 babies–I used to just say if I can run a half after/between each kid I’ll be happy with that–and so far that’s proven to be a good focal point for my overall fitness habits, postpartum recovery etc–more on that in an entirely seperate post. I’ve been able to run up to 34/35 weeks pregnant with my 2 most recent babies (shorter distances) and that has helped so much with regaining strength and motivation for recovery afterward.

Distance running is a form of meditation and mindfulness. Sure, I like to track my stats and set goals, negative splits and all of that, but it’s important to be able to just run for the sheer joy of moving, of celebrating life, humanity, an act of gratitude and prayer. I find that I can come back to my kids and my life my grounded and grateful after a long run–especially in nature. When the going gets tough, I’ll often turn to forms of prayer–rosary, etc–for perspective and pacing.

Training for a half is like any stretch goal in any area of life. It can seem super daunting on paper, and we need to show up with our base level of fitness/functioning…but then break down the goal into bite sized chunks, weekly mileage goals and a training plan with incremental increases/growth, and all of a sudden, it becomes simple as can be.

Often, once we’ve broken down the goal to manageable chunks, it really becomes a mental game. Can we talk ourselves into or out of our goal, the process, the enjoyment of it, the testing of ourselves with grace. This year, I was facing sub zero temps when I needed to be training, and a month before the race, I ran a 9 miler in mid 30’s weather. That was tough, but it reminded me of just how often we find reasons why the goal doesn’t matter, or can’t be met.

And sometimes we just have to let our commitment to the goal, and to ourselves, be stronger than any of that.

As I think about it: so much of life is about playing for a long game and an end goal that is not close by. Mothering for example–talk about a marathon, not a sprint! Like an 18 year marathon 🙂 And with owning a small business, I often have to look at my growth and focus on the future in large/stretch goal terms, and then break down those big goals into bite size pieces to figure out how we will get there (and you all have been AMAZING as we’ve built this biz and brand).

I’m sure you can all give great examples from your own lives, of how these skills of patience, perseverance, mindful goal setting and more can come in handy. I get a huge rush out of completing the goal that I’ve worked towards, and even more so when I can model it for my kids and remind them that with proper planning and hard work, amazing things are possible.

Racing with Kids:

Tying into all that I shared above, I have found that the past few years, its been wonderful to include the girls in doing their own kids event on race weekend. The races we’ve done down on the Jersey shore with friends, and this local one–wisely– have a kids fun run tied into the weekend activities, and it really works on several levels.

First, it helps us all to be excited and counting down: we talk about what I’m working toward with my race, and we do some mini running sessions with them beforehand (nothing major) to build confidence and get them excited. Secondly, we can all inspire each other. Their enthusiasm and stick-with-it ness when they are racing inspires me in my running, and they get to stand at the start line (and finish line) and see their mom facing her fears and going for something that matters to her, and it makes all of us enjoy it more!

It SO helps to have a very supportive spouse–my husband does enjoy running shorter distances, but often sacrifices in terms of managing the kids on race day so we can all be together–for that I’m so grateful, and this year having it be a local race just down the road, helped so much! But destination races are fun too! The organizers who run the race events are getting smarter about making it a very family friendly experience.

I want my girls to enjoy challenging themselves, setting goals, moving with joy, and caring more about what their bodies can do than about what they look like. We’re exposing them to a lot of different sports right now–swimming, running, tennis, soccer–you know—things they can do their whole lives–as well as gymnastics and more. I just want them to be able to always come back to the deep level confidence that being healthy and competing against yourself and the clock can bring!

Training Backstory:

I LOVE the discipline and focus of a good training cycle, I’ve been doing that pattern now for 4 years: 3 halfs and 1 5-miler when I was 17 weeks pregnant with Ambrose ;). Spring races on the calendar  help motivate me in those early days of the year. In this case, I was waitlisted for this race because it’s small and very popular, and I had almost given up on the idea, but then I emailed the guy and made a last ditch, eloquent explanation of us as new to the town, and excited about the race–unaware of the crazy fast sell out on Jan 1, etc. He wrote back right away and said yes, of course, he always saves a few spots for newbies to town (the race attracts mostly from outside/even other states)…and just like that I was in…and facing the decision and opportunity on March 23rd for doing a race exactly 6 weeks later!

My baseline had been 5 miles for a few months, so my training cycle shown below would not be recommended for first timers/newbies or anyone worried about injuries–I kept a close eye on things with the amazing support of my reflexologist a and PT!

This was my rough training plan…I followed it pretty much exactly. And did yoga, pilates, stretching and an occasional short mid week run (3 or less).

Race Day Recap: May 6, 2018

After a fun and gloriously sunny and warm First Communion day on May 5, with many family and friends celebrating with us, the 6th was cold and drizzly–the kind of Sunday morning that you really wouldn’t mind staying in bed for ;). Joel and I roused the kids and threw on their race gear, and I fueled up with breakfast and my hydrate/energy tea combo, and then we drove the less than half mile to the farm where the events were taking place.

The girls had been complaining about getting out of bed so early but when we pulled into the farm and saw the cows, the finish line, and all the excited runners, they became all smiles and energy! Corinne insisted on running with her cow bell and her piglet stuffed animal (swag), and I loved her for it. We headed up to the barnyard and they did a prompt 7:30 start–we were off!

The kids’ race was entirely on the farm property, a half mile distance of rolling hills–I let them pace and little sis was out in front, with older sister worried about getting a side ache (she’s gotten them before) and we just encouraged her to keep going at a steady pace, and even though she got a tiny one, it was in the final downhill and she was able to push through it–and she didn’t want Corinne getting too far away from her either! That served as my perfect warm up jog, and we had so much fun with grandma and papa waiting at the finish line too before they took off for home.

My race started out on the farm as well, and when we reached the first sign that said “Hill 1 of 15” we all got that excited and sinking feeling–“here goes nothing!” Since I live right next to the course, I’ve trained on it, and that helped in some regards–but definitely more fun with a nice group of runners (it’s a small race, they cap it well). Apparently, Joan Benoit Samuelson, famous for winning the first Olympic Gold the year they introduced women’s marathon running, was with us–I saw her cap in the front when someone pointed it out to me.

At mile 1 or so, the rain started. These are the beautiful, scenic, winding roads that I love in this town, and it was so fun that the race took us on some I drive or run often, and also on back roads that I’ve never before discovered! I didn’t take many photos during this time–I was trying to keep my phone dry.

Around mile 5, I decided to start chatting with some folks who were pacing with me. See, I know from experience that miles 5-9 can be the most challenging mentally (and therefore that can translate to slower speeds, or being unsure of whether you’ll “make it”)–by mile 9, I always know–OK, I’m gonna finish, and get an extra boost.

Well, I started making small talk with a nice guy named Keith, and with a lady Melanie, and then later with Jah who was also the pacer for my ideal finishing time–so I was motivated to keep her in my sights! Those rainy, mostly flat miles really few by, and then around mile 8 the rain stopped, and then the hills started! I think that there were 7 hills—ranging from short to long–in the final 5 miles of the race. It made it pretty intense in terms of wondering how much you had left to give, testing the edge, and then on the downhills, working to stride well and make up times lost on the uphills.

We also wound into the beautiful town state park, had a water station there, and ran right up to the beach in Topstone Park. That was a fun change of pace, and a lot of runners rushing by in both directions make for a nice energy boost. I had finished my electrolyte drink, had part of a snack bar, and then grabbed some jelly beans from this station–which give that nice rush for the final miles. I also turned on my music which I don’t always run with, but I had a feeling it would be key for the hilly miles 10-12…and sure enough, it helped. I listened to my MIKA radio station on Pandora and then we had some great sideline support on those final hills–folks cheering for us and saying “you’re almost done”…amazing how much you need that when you’re in the last reserves and I was trying to pick up my pace and do some negative splits at the end too…Which I did for miles 10-12.

When the final sign–Hill 15 of 15 passed and we thought that it was all down hill to the farm finish, there was a feeling of sheer joy—but I know the race organizer enough to know that he thought it would be funny for there to be one more tiny uphill—so yes, on the other side of that we could see the turn in to the farm and we were pumping down to the barn yard and around the corner to the fun finish line.

I just checked the total elevation gain and it was 979 feet. Woah. So of course I’m convincing a few friends, my dad, and others to do it with me next year (and there’s a 7 mile option too!).

I knew the hills would be tough, the rain added an extra layer of mental challenge, but at the end of it, the finish line was SO sweet, and I felt on top of the world. Not to mention the flowers, fun medals, free massage and PT right at the finish line, and local places offering us coffee, donuts, pizza, and some fun finish line tunes.

The best part was probably being able to walk home from the finish line (less than half mile away) carrying a box full of fun race food for my fam, and the girls had run a hot bath for me….heaven.

All in all, a great race day. I didn’t win in my age group, or even close, but that wasn’t my goal. I felt strong, focused, amazing and injury free. So grateful that I can enjoy this sport of running after 3 kids–and will continue to encourage family and friends to challenge ourselves, knowing the journey is just as important as the end goal!

I often get asked what tools and support and tips I have for others who want to start training for runs–especially moms (yep, I’ve done the past few half marathons while breastfeeding;))-so that info is here in another post. I would love to discuss what is inspiring you and how you too might be able to set a stretch goal that is right for you, and see it to completion!

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I’m working on my next important post: some reflections/over-arching themes of postpartum fitness, from my own journey (vulnerability overload, you’ve been warned), and sharing in what others tell me are their unique joys and challenges. I do believe being a mother encourages us to find strengths that we never knew we had, and this avenue for testing and reminding ourselves of that strength is indeed a great gift. It will look slightly different for every person, but we all have ways to continue testing our physical and mental limits, for the development of ourselves as humans.

Thanks for reading to the end, and I hope you’ll share below your own stories of the races you’ll always remember, and the people you became along the journey to the finish line.