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Category: exercise

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Postpartum Tools for Thriving: Maddy’s Favorites

An energized, balanced and happy mom is the most important thing for a baby’s well-being in the early stages. Postpartum is meant to be a time where mom and baby thrive. At no other time (besides pregnancy) does a mother’s care for herself translate so directly into the care she provides for her baby. A mother’s body is doing so much in postpartum to provide for her baby’s health and growth.

It’s a beautiful thing to be able to provide the BEST of nutrition and holistic tools to help postpartum mothers feel their best.

As someone who’s had 5 babies, I can tell you that I’ve had a variety of experiences. All these tools mentioned below are ones I discovered after my first postpartum recovery, which was…rough, to say the least.

At the time, I couldn’t imagine how a mom could enjoy the postpartum time, but with these tools that I have now, I can honestly say that I look forward to and absolutely LOVE the early days. Ideally, there is gentle healing/recovery, adjusting to your baby’s needs, carving out quiet and rest and a safe space for the new addition to flourish and thrive.

Because it’s so foreign to our modern sensibilities to value rest, quiet, stillness, and deep nourishment, it takes intention and planning to make this kind of postpartum lifestyle your reality.

Everything in this list I personally use (some are from my favorite brand partner) and I can vouch for the difference they make–I feel it’s my responsibility to share what’s worked for me & so many of the mommas I support/coach in PP…it is possible & you deserve to thrive at every moment of this fragile & beautiful season with baby!!

Early Postpartum Recovery Tools:

*The Every Mother Early Reclaim program is my absolute favorite. It’s changed my body forever and allows me to recover faster and stronger after each baby I’ve had and return to working out more balanced and whole than before. You can start as early as 1 week postpartum, and it’s 100% safe and doctor approved.

Get 15% of Every Mother when using my referal code MPIDEL15 at this link. You won’t regret it 😉

*Postpartum stretching and body image program. This is something I put together in my 4th postpartum, when it was essential to me to regain balance and a sense of well-being and strength before doing more intense workouts. It connected me to my PP body in new levels of appreciation and love, and I’ll share that with you in a 7 video series that you can easily fit into PP days. These are short videos and stretching guides to help you in the healing process, and to feel amazing.

Postpartum stretching series

Next Level Nutrition for Postpartum

Healing and reducing inflammation

*Vivix is my hands-down favorite for promoting/supporting the healing process in your body.

*Bone broths, and products high in collagen are key for postpartum nutrition

*New Collagen product that I throw into my shakes (after first 40 days) or into soups/yogurt/etc before that. Incredibly important for healing/reshaping your skin

*Alfalfa (also helpful for breastfeeding)…this is one of nature’s supergreens, and you can get it in tablet form…helps with letting go of that oh-so-burdensome water weight & bloating after pregnancy, and also helps with energy levels.

*These are key during first 40 days when your body is doing the bulk of the initial healing work after birth*

For more ideas & inspiration about how to design & live the first 40 days, and the following months of PP, see my new mini course, coming soon…details here.

Nutrition baseline and Energy

*Postnatal depletion is so common and so unfortunate. You’re giving the very best of yourself to baby during pregnancy & if you choose to breastfeed, it just keeps going. You need to replenish after birth with the very best, and that’s been my experience in postpartum. After my first, I found myself dragging, exhausted, it wasn’t just the sleep-less nights. My body really was running on empty. My prenatal (at the time ) wasn’t doing anything for me, it was just expensive pee.

Fast forward to now…I have crazy amounts of energy, and don’t experience that deep fatigue so often associated with postpartum early weeks…I’m careful to rest, and balance with all of the recs here, but in particular, your baseline nutrition is KEY for how you’ll both nourish baby (my infants are off the charts for weight in early weeks ;), my favorite marker)…and yourself!

Nourishment also looks like…

*Doing things that bring you joy each day

*Taking tasks/housework/childcare off your plate & mental load–letting yourself be pampered & cared for the way you’re caring for baby

*Making choices about what you want each day to look like; clear boundaries, rituals that support you & baby, and trusting your intuition.

Here’s my 2 favorite recs. I actually mix & match, doing the meology packs and vitalizer strips alternating since I love both programs immensely & can’t choose one over the other….my meology pack has alot of omegas for example for brain health/mood balancing, and the vitalizer has those oh-so-beautiful combinations of nutrients designed to help mommas thrive and feel better than ever!!

Vitalizer Women: A best-in-class complete pre/postnatal plan with a daily strip you can throw in a diaper bag or take anywhere–it’s simple, comprehensive (80 bio-optimized nutrients from Bs, D’s and vitalea w iron, to a powerful probiotic). You’ll never go back once you start.

Me-ology: (It’s a totally personalized nutrition program where you put in your 3 main health goals and it creates a special nutrition pack just for your needs). I love this one, and it can vary alot in cost based on the goals you have and the supplements included. Play around with it, try it for 30 days, and the nice thing is that you can also adjust the pack as your health goals change, which is common in the 9 months following baby.

If you’re not sure which one to focus on, or have questions when looking at the details, email me hello@maddypidel.com….the meology will also prompt me when you’ve taken the quiz so we can discuss your results 🙂

Digestion

Any mother can tell you–digestion is one of those tricky things after birth and can be the difference between a pleasant & unpleasant first few weeks, as the body re-adjusts, organs move back into proper place, swelling & inflammation go down, and the body’s metabolism & digestion is natural sluggish right after birth when establishing the breastfeeding/milk production routine…

*Optiflora DI–a best-in-class probiotic with 4 strains that are highly studied & proven to work well together for not only gut health (which ties in with mood) but also for immunity boosting–something every new momma needs 😉

*Ez-Gest–digestive enzymes are key for maintaining a proper digestive pace, and especially in PP, these can play a key role when digestion can sometimes be sluggish. Helps break down food that can also keep baby from having tummy upsets (as does optiflora).

Garlic Complex–can be a useful aid; nature’s anti-biotic and helps kill off bad bacteria in the gut (while kombucha can help replace with new positive organisms). I take it on occasion.

Breastfeeding Support

A beautiful gift to baby & incredible for bonding/establishing strong mother-baby connections–but obviously something that isn’t the right choice for everyone, so no judgement. For me…it’s been a cornerstone of establishing my own postpartum rhythms & mood balancing, and is one of the reasons that I’ve defaulted to co-sleeping primarily during the first 3 months when milk production is getting established. Whatever you choose, we all know the whole gamut of leaking/cracked nipples/clogged ducts (ugh), and even breast infections. Here’s what I keep on hand to make breastfeeding as smooth as possible—along with a good quality pump which can help in times of engorgement/clogging when baby isn’t up to the challenge.

*Hydrate/Performance Electrolytes. Staying hydrated while breastfeeding, especially in warmer months, can be challenging. The all night feeding sessions take their toll, and we need electrolytes to replenish, not just water. This is my favorite formula, and I love the lemon lime, mixed with the energizing tea & chia seeds–the ultimate PP midday pick-me-up.

*Alfalfa–helps as a galactagogue (milk increase) but also in my experience, this blend with peppermint helps balance if there’s an oversupply issue…also amazing for baby (obviously, as a super green).

*Lecithin is key for thinning milk/unclogging ducts. This particular one works like a charm for me…take 1-3 when I feel a clogged duct issue & it resolves itself quickly with baby/pumps’ help. No time for that nonsense 😉

*Stress relief complex. Because stress can be tied to milk production, or lack thereof, always good to keep this handy. I rely on it in the early weeks to keep off my “edge” & to help both baby & I relax & enjoy the moments we have.

Sleep!

A good night’s sleep is literally magic for a new mom. And the beauty of these supplements is that they pass through (in small quantities) to baby so you can ensure you’re both getting optimal support for your rest.

PM Recovery–this, along with the epsom salt baths, will be a key piece of your early recovery & reducing soreness in the days/weeks following birth. It serves as a muscle relaxer & sleep inducer (with tart cherry) & I love how effective it is. Don’t do postpartum without it. Designed for athletes, and yes, momma, you’re a super star athlete in PP.

Sleep gummies. These have become a favorite in our household since I began using them right before Nellie–it’s always good to have toddlers & other siblings sleeping well at night too. I LOVE how fast these kick in, and how well they knock you out–without a drowsy side effect if you do end up getting some interruptions to a stretch of sleep.

Gentle Sleep complex. Another formula of various herbs to promote restful sleep. I don’t use it as often as the other 2, but it’s equally effective & can be combined with the others—1 tablet of each 😉

Enjoy those precious hours of sleep…and…for the first 3 months, whenever possible…nap!

Hormone Balancing & moods

A very real part of postpartum life. This can really add a challenging dimension to caring for self, for baby, and for basic life stuff when moods are everywhere…even the basic things can feel overwhelming and then the guilt can set in that we aren’t enjoying this time the way we want to be. Here’s a secret….rest, rest, care for momma’s nutrition & mental well-being & the rest will work itself out. These tools can help ALOT & I start taking them in larger amounts (the GLA) in late pregnancy to help begin the process.

*GLA complex (A miracle worker for postpartum moods). It’s so simple & yet so real…these crucial healthy fats help us as we transition from birth through the first 40 days, and beyond.

*Cal-Mag. Not only does it serve the purpose of providing magnesium but it also gives us that crucial calcium boost (esp if you live dairy free like me).

*Magnesium supplements (there are a bunch on the market…I’ve been happy with these calm gummies, & sometimes give them to my kids too)

*Mood lift complex (St.Johns Wort & natural herbs) can be beneficial if you’re more prone to postpartum depression (I’m more prone to PPA, hence mag & stress relief). If you don’t know, have both on hand, and experiment to see if you can get yourself balanced.

*Epsom salt baths (also serve for purposes of relaxing/better sleep)…when we have a depletion of magnesium, we can experience more mood swings, and more swings towards postpartum anxiety. Take it from me, it’s not a great way to experience life with baby…Here’s the PP bath salts I use for healing & mood & sleep.

*Please don’t construe this as medical advice or taking the place of speaking with a counselor or psychologist if you’re having extreme mood swings or having trouble getting emotional balance in PP. You have every right to seek professional help if things feel too far “off” your normal.

Healthy weight in PP

I don’t like the idea of diets in PP–it’s truly a 4 letter word. We’re focused on deep nourishment & nutrition to balance the body, and supporting digestion….naturally, weight loss will follow. Dieting can also mess with moods/balance (deprivation will trigger anxiety in many mommas with good reason…you and baby need all the healthy nutrition you can summon…) But that also doesn’t mean you can’t care for yourself & lose the “baby weight” in simple, safe & effective ways…

Here’s a few things that can aid in feeling great, providing the best healthy snacks & meals in a pinch when mom has only one hand (but can start a blender)…I have many more tips & suggestions from my many years of baby recoveries & getting back to an ideal weight/fitness level…that I’ll share in my upcoming mini course.

*Life Shake plant protein: a simple & delicious meal replacement. I don’t suggest doing them as meal replacements until after 2.5 months, or when baby is established in feeding routines & their own weight gain…you don’t want to jeopardize baby’s caloric intake 😉 It’s So nice & easy to whip up a shake at lunch time, and depending on what you add in, it can be a nice caloric punch & also a treat, that tastes amazing.

*Metabolic boost: recommended for use after 3 months PP, for similiar reasons as above….establishing milk supply, etc, firmly first.

If weight loss is a priority for momma I do have some healthy programs & tools that I can offer you after a quick consult. I have modifications for a 7 day healthy cleanse that is totally safe for mom & baby, and works great (after first 3 months)…as well as other elements of the 180 program that may be tailored to your specific needs. Email me hello@maddypidel.com, and we’ll chat about how to get you to your ideal weight, without dieting or deprivation or reducing baby’s nutrition/milk supply…

My hope for you, momma, is that postpartum is a time of deep rest, deep grounding in the blessings of this season, of this incredible baby that you’ve been gifted with caring for, and that the bonding time is front & center, along with your own care & well-being. You will need to gather a support team to help you along this journey, and you’ll welcome all forms of next-level care that appear. This list of my favorite things is meant to transform your experience of postpartum, and to share all that I’ve learned and benefitted from in my experiences…(things I wish someone had told me or given me when prepping for my first;))…we all have our own unique experiences, but there are many shared elements of postpartum that mommas can connect about, and support each other with. You’re not alone in what you’re going through.

So here we are, sharing the mom tribe wisdom, and of course, if you have questions or want additional support in your postpartum journey, I highly encourage you to check out the mini-course I’ve been working on for you…it does touch on many of these areas & goes much deeper into other areas such as fitness, postpartum productivity & life design,

All my love,

Maddy

Reach me at hello@maddypidel.com with comments, questions, or just to say hello 🙂

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Why I still wear a bikini after 4 kids…

I realize this post may be unintentionally controversial, and I’m not here to have a discussion about modesty & whether bikinis should be worn.

The fact of the matter is, occasionally, I wear them. Sometimes I don’t when I know I’ll be super active or prefer to have more coverage.

Many moms just tell themselves that after they have kids, that’s it…they will never be the “same”.

Well, that’s true. You’re forever changed…for the better. Your heart changes in all the best ways, and while yes, pregnancy & birth can leave their marks on our bodies, I believe that these are things that we should acknowledge, share, and celebrate.

I could easily run down the list…the belly button will never be quite the same as it was before being stretched & expanded to a breaking point 4 times…stretch marks are a reality for many, varicose veins for some, and the list of undesirable goes on…

But, at some point along the way, I realized that my kids deserve for me to:

a) Work hard to be at my best, for them. To not use anything as an excuse for taking care of myself, nutrition, exercise, rest, general self-care, and almost the most important, mental health habits that allow me to be a positive, present, (mostly) calm momma.

b) Be an example for them of joy, energy, health, loving the gifts of their life, including the body they have to care for. I witness this self-acceptance (especially important for my girls), and face my own demons, in working towards this everyday, gently & with intention.

Mommas, our bodies have done incredible things in creating, birthing, feeding and raising these humans. Let’s celebrate them, and build each other up as well (it makes me so sad to see moms sitting around telling each other about all their body & life complaints & then validating for each other that it’s ok to do nothing about it, and to stay frustrated & unhappy).

The 2 main tools I use in postpartum (well, starting in pregnancy) for my core strength, and fighting gravity and the “mummy tummy” is to rely on the Every Mother workout programs…for a strong core in pregnancy, which is key for birth and early recovery. They have an amazing early reclaim program that offers safe simple exercises (via an app) starting a week after birth–and then you can transition to their standard “reclaim” program at 6 weeks PP. The second tool I use (besides my full postpartum nutrition regimen, see here)…is the 7 day healthy cleanse, always after about 6 months PP. Here’s an example of how this helps me (in conjunction with the exercises) to fight bloating and unnecessary extra weight around the middle…resetting metabolism, digestion, and more in the months following baby.

This is safe to do in postpartum, with modifications.

These 2 tools, and the PP stretching series I created (below) have helped countless other mothers I know, and truly, it’s not just about looking good in a cute suit (though that’s important too). It’s about avoiding back pain, core weakness, tendencies to hernias, pelvic floor weakness, and so much more that comes with the territory (if we aren’t actively working on fitness & strength during childbearing seasons).

A mindset shift I like to make in pregnancy & postpartum is not bemoaning the inevitable changes to our bodies (which are many)…but in focusing in on what we CAN do…celebrating and being grateful for all that our bodies are doing to care for, support, grow, nurture these little perfect humans, as well as what we’re able to do for ourselves, our communities…it’s a simple but crucial shift. If you need to, start an affirmations list that includes the things that you’re grateful you can do–run after your kids in the yard,

I used to be a fitness junkie…I did HIIT almost every day after my 2nd chid…but with a less than strong core, it wasn’t entirely what my body needed. Mindul movement and gentle approaches to fitness and health in pregnancy & postpartum will serve us best in the long run. Of course, each person has a different starting point, and it’s good to celebrate the fact that our bodies are designed to recover well & be even stronger than before, with the right tools & support.

To all the mommas out there who are wondering whether they should show off the ways in which their children have changed them, my answer is YES. You are more beautiful than you may ever know. Look into their eyes and you’ll see the answer there…you’re their everything, and deserve to feel that way no matter what.

If you’re curious to try the Every Mother program, it’s literally never to late (or early) to heal or prevent diasistis recti & all the conditions that come with it.

You can access my link to the Every Mother program (best part–it’s all available on an app!) here.

And use code MPIDEL15 at checkout for 15% off.

If you want to check out the 7 day healthy cleanse, you can order your kit here, and email me hello@maddypidel.com to get your guide, meal plan, healthy modifications, and all the tools you need to get started.

Finally, check out this postpartum stretching series & postpartum body image chats series I recorded for all the moms who are in the same place, of looking to regain strength, confidence, groundedness, and vibrancy after birth.

You’re truly incredible momma, and you deserve to feel & look amazing! Vibrancy starts with the inside out, and that special glow & spark you bring to everything you do!

xx

maddy

PS, email me hello@maddypidel.com to learn about my new INSPIRED MOTHERHOOD coaching offerings, to help you live your motherhood, inspired.

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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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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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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.

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Half Marathon Training Tips and tools: from my experiences

So, I need to preface this that while I do have several years of experience with training for and running half marathons, especially postpartum, I’m by no means an expert or a coach. I do have some amazing friends who are running coaches, so if you read through this and want to seek out additional support and training help, I would happily refer you to them.

I started running halfs after I had my first child, and had faced my lowest part of life in terms of stress, lack of energy and self care. I thought I was destined to just feel miserable and be exhausted all the time as a mother of young ones. Well, I had also not really thought about long distances as possible for my body, and I had always gravitated towards shorter distances when I was younger…in track and field days I did the 50 yard dash, and shied away from the 440 and other longer distance. I tried running cross country in highschool and wasn’t that into it. Perhaps I had yet to learn the value of patience, perseverance and sticking with something before seeing results.

BUT since I’d always played competitive soccer, I did have the stamina and enjoyed the feeling of being able to run all game (playing midfield)…and when my soccer career wound down after highschool I took up running as an easy way I could stay in shape literally anywhere I was. I think I actually started the habit while living abroad with my family, with not too many options for local gyms, etc. So I ran some 10Ks and other fun races with my dad and brother, but hadn’t taken on anything longer than lets say an 8 mile run. I was intimidated by the fueling/hydrating aspect needed for those distances, and just left it alone, but I always admired and appreciated endurance athletes. I could tell they were tapping into a part of the human spirit that I deeply love–of testing our real physical and mental limits, and then showing us what happens beyond those limits!

So when Emma was one and a half, I had a small health crisis which I talk more about in the about me page–and that led me to a deeper focus on self-care, proper nutrition for me, handling and cleansing from my life long sugar addiction–and then, on the other side of it, with my new health tools that summer (2012), I felt AMAZING and found myself wanting to run longer and longer distances! So I signed up for an October half marathon in DC (near my family) and proceeded to training–in the final hot weeks of summer. It was tough, but I realized, as I realized every time, that it’s a largely mental game…and its about preparing your body properly, but also convincing yourself that you can do this, you’ve got everything you need, and bringing in the proper support both in the areas of nutrition, accountability and support from friends and family, and even the other holistic support for your body as you build these new habits–for example, physical therapy has been huge for me in running races after my births (and with history of back/pelvic challenges), and recently, reflexology (obsessed!) and massage have become an important part of the process…as well as–lots of yoga and stretching! Approaching it as a priority and habit that will pay dividends in other areas of life also helps my husband and I when we start me into a new training cycle–the sacrifice of time is real, but most things in life of value do require that delicate re-balancing and re-prioritizing, and it all comes back to WHY.

Nutritional baseline and changes for training

Here are some of the nutrition tools I use for my half training. and adjustments I make to my “usual”. Being a health coach and all, I certainly like to consider some of the details that will enhance the experience, especially being injury free and enjoying the process without alot of mental energy towards it (3 kids will do that to ya). Building up strength and endurance properly is an art that can be learned. Especially, for beginners, the temptation is to overtrain and thus to tax your muscles and joints to the point of pain or injury. I purposefully do a less aggressive training (mileage) schedule and make sure my base fitness is in place, and work alot on core, stretching, alignment and some fast twitch muscle strength through HIIT etc. Some people like to swim for cross training (lungs, low impact) and others do more low impact exercises like pilates, yoga and barre. Mix it up and see what works best for you…keeping in mind that the mental game of knowing your body can run the miles on race day (with lots of added adrenaline) is just as important as the physical component of the training.

Make a training schedule that makes sense for your life and commitments…and go from there. Tons of resources out there–I consulted some good friends who had experience, and there are many many online programs—but I can’t vouch for any of them–if you have ones you recommend–comment below and I’ll add them to a recommended page/roundup.

In addition to the runs and the other cross-training, the other two main areas to focus on would be nutrition and sleep.

If you’re like me and you tend to eat lower carb normally, you’re going to need to increase your carb intake for training, and balance it with lots of healthy starches—making sure these are making an appearance especially before long runs and on recovery days! I’m also breastfeeding, and have been for my past 2 training cycles so it changes what you need as well:) I have some nice weekly meal plans geared for runners  with various nutritional profiles/needs, so msg me if you want me to share them.

Examples of my favorite training cycle healthy starches and carbs:

(background, I primarily eat gluten free, but I’m flexible about it as needed–yay for a healing gut, overcoming some sensitivities that aren’t fun to live with).

*Sweet potatoes, roasted

*Brown rice (stir fry lover over here!)

*gluten free crackers, rice cakes (usually loaded with almond butter or avocado)

*gluten free/paleo pancakes 🙂

*Some kinds of seed bread or GF bread—Dave’s we like, and a few other brands that care the source of their grains.

*Quinoa—especially with veggies/protein or mixed in a big salad

I also add in more sugars than I normally have in my paleo-ish (intuitive eating) lifestyle—more on that in another post for sure-I’m not a macro counting girl, and I’ve tried all the strict diets and found them to not be helpful for me (mentally)….so I go with an #intuitiveeating philosophy, mostly clean, not too restrictive, and also do (and suggest) regular cleansing so I can really trust what my body is telling me…probably worthy of another post so I’ll write that one up soon, and there’s some more thoughts here.

ANYWAY, keep the sugars healthy, from fruit etc, when you can, and make sure you’re getting lots of veggies–fiber, and protein. I like the life shakes for quick and easy protein after long runs (rebuilding muscles). There’s a formal BCAA in the sports nutrition line but I don’t tend to use it as often since it’s whey based…but it’s very high quality (grassfed) and my friends get great results with it. To each his own 🙂

Sleep!

This is probably the hardest area for me right now to stay disciplined in (getting enough—since I love staying up late, AND getting up to use the morning hours)…but I found the PM recovery below to be a huge help with getting super deep/restful sleep, and in the midst of this training cycle my husband and I agreed it was time to get my 18 month old to sleep longer stretches at night so we worked on that, and I really worked on getting away from screens an hour before I wanted to be asleep, and getting myself into bed as close to 11 as I could (though usually later, and reluctantly:)) But being tired out from training runs does help for getting good sleep patterns in place—I’m curious what others have done, and I hope you’ll share!

This is my favorite way to relax my muscles after a long run and makes for a nice night time ritual even when not training—magnesium and lavender promote a very restful and deep sleep. Perfect way to end any day. I like this brand that has vitamin C and chamomile too.

Baseline and Sports Nutrition tools

From my favorite brand partner. I’ve used these for each of my 4 half marathons in recent years, and they really do make all the difference in that extra energy, overall support and recovery when doing a training cycle that demands more of you. Feel free to do a personal health consult first if you’re not sure where to start….or reach out to me if any of these catch you eye!

This is the vitalizer strip I use daily. It helps with complete nutrition covering all the bases so I know I’m covered for omegas/ joint and bone health, energy, probiotics for healthy gut, and much more. It’s truly a best in class supplement and after 6 years using it, I know I’m never going to be without it–my husband and I both notice if we ever skip a day…that’s how powerful the sustained energy and effect is.

This is my other key product that I can’t imagine training or living without (ok, well all of them are really)…this is your natural electrolyte drink that is low calorie/sugar, and so much healthier for you than gatorade (gag). It comes in lemon lime and orange. We drink it daily around here and the kids get it whenever they want–they call it “shaklee juice” and it’s covering so many important bases for all of us with balancing electrolytes before, during, after workouts and in just daily living that involves summer sun, sweating and more. Try it if you’re intrigued!

I love alfalfa for so many reasons—but in this case it’s a powerful energy source (think horses eating alfalfa for stamina), and a super green, it reduces inflammation and even pain, and helps alot with my recovery time after a workout.

So this pm recovery product is less than a year on the market–and it might be my biggest game changer…I often will take it for better sleep, even if I didn’t do an intense workout.

I ran my half, came home to a long magnesium and lavendar bath, but was still hobbling around with soreness yesterday. Then, I took 2 of these at bedtime, fell into a deep sleep (the tart cherry is known for that) and woke up not sore at all! (just a little tightness in a calf that I walked out). Truly incredible and everyone who uses it says the same thing. I don’t track my sleep, but those with the REM cycle trackers have noticed a big change in their level of deep sleep and getting into the cycles faster…pretty cool.

This is your perfect pre workout boost (or even for a generally busy day). It’s quite a buzz (very little caffeine but lots of green tea and B vitamins in it), so be prepared! Love that it’s totally natural and it mixes well with the hydrate too. I’ll use the chews version to carry in my pocket for races too, for late in the game energy boosts.

OK, the energizing tea is one of my daily products for energy and overall balance–but I definitely pack it into my water bottle for race day–and blend it with the hydrate for all my long runs. It is sweetened with stevia, has amino acids that feed your brain…for alertness without a caffeine crash, and I also love it (when not running), with chia seeds for a super healthy and awesome midday pick-me-up.

Finally—it’s good to invest in a foam roller as well when training, as you can do a quick massage/release of tight muscles, especially helpful for IT bands, calves and glutes, to prevent injury.

There are a variety of them out there…you can read reviews on amazon and pick the ones that make most sense for your needs.

It’s been such a gift to be able to learn how to do training for endurance sports. I know for me the effects are in all areas of my life, which I write about over here. With the right tools, baseline health, support team and motivation, so many folks can do more with their bodies in terms of fitness and lifestyle goals…and I hope that my own journey inspires even just one person along a path to a healthier and happier life.

Let me know what you’re preparing for, or if you’re inspired and a bit more motivated- this time of year—or after reading how this mom decided to just start becoming an endurance athlete.

I’ll cheer you on, whatever your goals!

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Real athletes, real results

It’s Spring! And a moment when many of us start thinking about new workout habits and routines as the weather warms, motivation is higher, days are longer, and summer is on the mind….

So, after talking about why we workout a few weeks back, I wanted to share with you some stories of women who take their passion for fitness seriously, who inspire, who live on their edge, who don’t let their fear of failure keep them from trying new things and challenging themselves.

These ladies have been building in some extra natural nutrition supports for their endeavors in 2018, to give these nutrition supports the real athlete “test.” Now, it’s time to share their feedback and some initial results. I can’t wait for you to hear about these amazing women and connect with their stories and inspiration!

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Alyx 

Bio: “Hi, I’m Alyx and I work for a mouse” 🙂 (Best bio ever!)

Alyx works for Disney! And lives in Florida with her doctor husband and her furry family. She’s run many of the Disney themed races around the country, and started this season with a Love Chocolate Run half marathon in Savannah before tackling some races closer to home.

Here’s Alyx’s detailed record of her race experience:

So I wanted to write you about my Shaklee Savannah plan! This was my first race using Shaklee so I wasn’t to sure how it was going to go. I packed Energize, Hydrate, and the PM recovery pills. I packed Hydrate in my running belt along with my Cliff Shot Energy Gels. My race plan is typically to take a gel at mile 4/5 and then again at mile 8/9.

I made a water cup of hydrate for breakfast. The race wasn’t until 9am so it’s also the first time I’ve had a race start so late. I used hydrate at 730/8am with breakfast. I then made an Energize to have right before the start of the race.  

I have to say the Energize was great! I didn’t feel the need to “goo” until mile 7. I really felt it kick in around mile 2/3 and I reminded myself that I had hydrated well and energized before the race so I was good to go.

As soon as the race ended, I used a Hydrate in the water they passed out and felt great. I was a bit dehydrated during the race probably due to the mid 60s and humidity and the lack of water stops (4 total on the course). I took another Hydrate later in the day around lunch time and capped the night off with nighttime recovery that evening. I also took nighttime recovery on Sunday and Monday nights and felt like I got great sleep Sunday and Monday night.

It’s Tuesday and I feel refreshed and recovered. Ready to tackle my 10k next week! I will be adding Hydrate into my pre-race plan as well as Energize!”

Since then: Alyx went on to do a few other amazing spring races, including a LIFETIME PR 10K on Sunday, March 10–snagging 2nd place in her age group with a time of 56:48, a full 3 minutes faster than the Princess 10K race she had run 2 weeks before (59:07). Impressive!

So love seeing how the performance improvements add such an edge to the season…we’re excited to hear how your next half (in Hawaii!) goes! She even has her husband, who also races with her, enjoying the Hydrate and Energize boosts to race weekend!

You can follow her at:

Instagram: @alyxreinhardt

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Jess 

Bio: By day, I am a market researcher in NYC where I uncover consumer insights that improve my company’s product offerings, customer growth, and subscriber retention. Outside of work, I have a passion for fitness and nutrition, which helps me to feel my best.  I grew up playing soccer, dance, and track, which turned into triathlons and marathon running. Several years ago, a friend introduced me to CrossFit and I never looked back- I’ve been competing in CrossFit as well. I love seeing the results from a proper nutrition and exercise regimen in getting fitter and stronger!

Here’s what Jess shared about her experience:

I am an avid CrossFit athlete, exercising at least 5 days a week and competing on occasion.  I started incorporating Physique Build into my regimen as a post-workout supplement to aid with muscle growth and recovery.  The shake had a watery texture and was palatable. The results were excellent- I was hardly sore after tough workouts and had more muscle tone.  In fact, friends I hadn’t seen in awhile told me that I “looked jacked” and a new gym member asked how often I workout because I “look strong and hard as a rock”.  I’m looking forward to further developing these gainz with Physique Build!

Currently, Jess shared that she’s also using the PM recovery, but finding it works better on nights when she can sleep more than 6 hours!

She finished her final round of a several week CrossFit competition this weekend, and is waiting on the results–send her some good luck vibes and well wishes!

You can find her at:

Instagram: @jtwong8

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Sophia

Sophia is a birth doula, midwife-in-training and placenta specialist, who lives in Sunny California (near San Francisco). She’s been using the baseline nutrition tools of vitalizer and shakes for several years, and starting in 2018, she dove in with the 7 day healthy cleanse, had amazing results for body, mind and spirit—and then continued with the Vitalizer as a grounding, energizing element of a new training program. She’s an amazing example of someone who is embracing a new year, new habits, new life!

Vitalizer had given me the extra boost I needed to cover the mental ground that told me I could not do this. As a vegan, a complete nutrition program is crucial and Vitalizer leaves nothing to be desired. It has enabled me to thrive and conquer nerve damage and other hurdles. The journey is just beginning!

You can find and follow her at:

Instagram: @wildandwisebirth

Facebook: https://www.facebook.com/wildandwisebirth/

I get daily inspiration from these ladies, and I know that many of you may be inspired by this post as we head into spring–taking the opportunity to set new fitness routines, goals and linking arms with others who will help us to enjoy the process, set our sights high, and most importantly, cheer us on through the tough moments that are part of any journey of self-improvement. When we remember why we started, we become truly unstoppable.

The products mentioned in this post are linked wherever mentioned…and there’s a special offer on the pure performance pack for athletes trying it out! Reach out to us with questions and to get yours! (madeleine.pidel@gmail.com)

Fitness pack: For the casual/short interval athlete: low sugar content in all the products.

Endurance pack: For the long distance biker/runner, or intense/endurance athlete…focus on balanced carbs/electrolytes and sugars in the products/recovery.

Also, I don’t know about you, but the Olympics always give me such inspiration; when hearing about the athletes and how they persevere in the sight of their goals…I’m still on a high from those. Here’s an amazing summary of the results of the Shaklee pure performance team, athletes who turn to this brand because purity and safety matter so much. 28 athletes and 7 medals, from athletes representing countries around the globe! I’ve been known to say—if it’s good enough for Olympians, it’s good enough for me and my athletic performance.

I can’t wait to hear what your pure performance stories will be!

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Why workout?

Dear friends,

It’s a true pleasure to connect with you this way, and I hope you’ll drop me a comment below with your thoughts about this very important subject for the end of January…What’s motivating you to keep going with fitness after the excitement of the new year dies down?

And then my 5 tips for getting into a workout routine…or back into one if the holidays and first weeks of the year threw everything off for you and you’re finally ready to hit the ground running!

I think that when we know WHY we’re doing something, it makes the HOW and the WHAT much easier to bring into focus. So this post has 2 parts…

First, Why do we workout?

And then secondly, once we’ve discovered that deep drive and motivation, how can we get ourselves to make the motivation into a habit, something we do day in and day out?

To start with WHY, we can ask ourselves–what kind of person am I seeking to become? And how does fitness fit into that goal?

My workout motivation stems from needing to be energized for my kids, to have mental focus for my life as both business owner and momma, to have a place to sweat and relieve stress, and a way to ensure I can be not only fitting into my pants, but growing in the strength that God desires for me. Funny story; my name means “Tower of strength”…Over time, it’s become more and more about gratitude, moving in gratitude for this body that is mine. 

(Please, it’s not supposed to be about fitting into the pants…but that’s for another post at another time.)

I was reflecting on this during my first bootcamp class in early January, when all of us were bemoaning our days off from our exercise routines, and the holiday indulgences were making us feel the burn.

But in this moment, in this workout, I discovered another, almost deeper motivation. I come to workout because I need the discipline. All of a sudden, I was faced with the fact that it’s hard. You want to stop doing the reps, your body is yelling–”no thanks, I’m good, let’s wrap up” and your mind is saying “10 more, 9 more…”.And in my life right now, I need to flex that muscle. Sometimes the balance of my life demands all that I’ve got (always blessed, but sometimes stretched). And the discipline is what makes the bridge between joy and productivity/patience for me.

I realized another current motivation that is very strong for me. At other moments in life, I’ve been the queen of home workouts for periods of time, because of baby nap schedule and just squeezing it in here or there. But in this exact season of my life, I’m motivated by the social aspect. I love the community I’ve found. I want to have friends texting me “see you at the gym” and to walk into a class knowing that I know not only the instructor but some of the others who are showing up week after week to give a better and better version of themselves to it. And I know that because my days can be very full, sometimes the discipline of just showing up, smiling at friends, means that the workout will happen, it’s scheduled and I can’t (well, less likely to!) just walk out of it once I’m there, and Ambrose is happily playing with buddies in the child room, etc. The faces, the people, committed to their own processes, pull me deeper into my journey. 

So, I ask you. Putting all of what I just shared aside. What’s your WHY for working out? What are your deeper reasons? Are they strong enough for you to commit to it and keep showing up for yourself?

If not, spend time with a journal and dig deeper. Of course there will always be excuses or reasons why this is not the season in life to prioritize this. I do get it. I’ve even had short seasons of life like that (a month when we were moving, for example). But in general, working out is such a fundamentally flexible thing to fit into a schedule–from 10min to 60 min workouts, 1 to 2 times per week, up to 7 times per week….that it’s good to look at what other things are taking precedence, and whether the energy and focus we get from working out might not indeed help us in those other areas of life…that we claim need all our attention.

Are you with me? What’s your Why for 2018? Are you bold enough to share below? I’m so curious. 

Now…let’s chat about the HOW.

How do we make starting up a new workout/fitness routine easy and fun? Or if you’re 3 weeks into a routine and starting to flag…how can you re-energize your commitment to it?

5 Tips for Starting or Reviving a Workout Routine

(Why do all my posts offer 5? Because it’s more than 2 and less than 10…there. solved.)

  1. Schedule it in. This is the one that’s most obvious, and yet most people don’t actually do it, and then wonder why the day goes by and the workout didn’t happen! Grab your planner–look at the week ahead, see what pockets of time you have, and decide not only that you will workout, but also select what type of workout you’ll do. A lunch hour could hold a yoga session down the street. An early morning timeslot might be for a walk or run. An evening session might be weights at the gym, or maybe there’s one zumba or pilates class that you plan around and make sure it happens because you like the class. If it’s in your schedule, there’s a much better chance you’ll show up and make it happen. I have to adjust workout plans based on my toddler’s nap schedule and the school schedule of my girls, but it’s a non-negotiable that there will be 3-5 workouts, it’s just a matter of when.
  2. Find a fitness buddy from your real life (or make a new friend at the gym!). Accountability is key, especially while the habit is forming. Do you have some friends who will work out with you? Great. If not, do you have a long distance friend who you know is also a runner and you can check in on each other to make sure you did your training runs? Do you have a fitness tracker/app or phone feature (clearly, happily clueless over here), and do you get accountability from that community? Whatever it is, get that buddy system going and watch how your commitment and motivation soars. I started chatting with some moms coming in and out of the childcare center at my gym. Now we have each others #s and we text and plan which classes we will go to. Our kids are becoming buddies too. I’m a lot more motivated thanks to that simple tool.
  3. Figure out what you enjoy doing, for your Mindful Movement. Some people are made to do yoga 6 days a week; they love it. Others, like me, would go on a run whenever possible. Still others say “I hate working out, but I love zumba”. Voila. If you love it, you’re much more likely to get excited, to show up, to talk it up and get other great people involved. It’s a ripple effect of a passion for healthy living.
  4. Arrange positive feelings around the experience. That could include–but is not limited to—get some brand new workout tops and outfits to get excited about putting them on and using at the gym. It totally changes my commitment to sweating when I have some of the right gear! Or give yourself a reward (preferably non-food), such as a chance to sit with tea and read the book you want to read—after your workout, of course. It’s all about re-training your mind and calendar to welcome and accept this as a fundamental part of your schedule. Do things need to be adjusted some times? Of course!
  5. Finally, set up a schedule with carved out rest, nap and stretch days. What I learned last year the hard way is that you can over-extend and really wear yourself down, even doing more than a couple hard workouts per week. It’s time to welcome and value the importance of balance and since this is a marathon not a sprint–in all ways–you want to make sure you’re pacing yourself day and week in and out, to allow these habits to energize and transform you, not burn you out. We don’t want to over-produce cortisol, it will be counterproductive to our goals.

And finally–check out some amazing workout nutrition tools–pre, during, post–yep, it’s all be thought out and designed…and with a clinical trial and 3rd party study or 2 to back them up with some nice nutritional science. Email me to find out how you can get your first fitness pack at 50% off! (madeleine.pidel@gmail.com).

That’s it folks–1 or 2 deeper reasons WHY, some fresh new ideas to take your fitness plans from paper to reality. Let’s make 2018 a year of amazing fitness habits! When we feel better, we do better, and the promising new year and your life needs YOU at your best. And as I always like to remind myself, let’s enjoy the journey!

Maddy

Love this graphic reminding us of all the non-scale benefits of working out.

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Starting the day right: your miracle morning routines

Starting the day right: Energizing and filling your cup so you can pour-out to others all day long.

How often in life, especially when committing to making healthy changes, have you found yourself wishing you had more time in your day to carve out for exercise, or eating healthy, or even quiet time? Wondering how other challengers fit it in? Do you find yourself reaching the end of the day tired, frazzled, trying to grab some reading or wind down time, but feeling that the to-do list got away from you…again?

I can relate. I’ve been there. As a busy mom of 3 small ones, I knew I had to shift something a few months back, so I looked at changing up my morning routine. I’m a proud and self-proclaimed night owl–it’s when my brain is awake and doing it’s best work…but I also knew that I needed to start the day stronger in order to serve myself and my people–family, business, everything–better!

Find something that deeply motivates you, and consider getting up just a bit earlier in these coming weeks. You never know…it could turn into a lifelong habit! Carving out time for ourselves is one of the best aspects of this of any health program, or challenge that we do together. Self-care is never selfish–instead it pays dividends all day long as we pour the best of our centered selves into children, friends, loved ones, larger communities. 

I started this book in April on our VIP vacation with Shaklee in Playa del Carmen…so yes, that’s a pina colada next to it, along with some other essentials;)

The book Miracle Morning is a powerful overview of the lifestyle shift that’s truly possible with some small and mindful changes in routine. I’ll let you dig in and enjoy it, but for now, I’ll share an overview of what the author, Hal Elrod, has determined are the most important parts of a successful morning–from studying many very successful people.

Here they are! Take what jumps out to you from this list…or start with all of them!

 

S (Silence—can be prayer, meditation, whatever you need it to be)

A (Affirmations. I have mine written down in the front of my journal, so I grab it and read through them to get my mind going in a positive light, related to who I am and what I will create with the day).
V Visualizations (Imagine yourself going through your day, accomplishing your main goals and feeling great…balancing your Renew Me goals with the other priorities in your life!)

E (Exercise! Anything from this 5 min workout/stretch to our 15 min Mom-Shape, or an hour long workout class. Do what makes you feel energized and ready for the day—keep it simple! The consistency is what will transform you).

R Reading. So powerful to start the day off with some good new brain fuel; whether it’s 3 minutes or 20 minutes, so important for self-renewal and forming new mindset patterns. We’re all just a few thoughts away from a totally different day and – day by day – a redesigned life!

S Scribe (funny way of saying journaling….how many of us want to journal but don’t because we “don’t have time” and put it off to the end of the day?) Start the day with your own reflections, dreams, hopes and voice.


My biggest tip: besides finding something that deeply motivates you to create a morning ritual, find a super comfy spot and prep it the night before–books, yoga mat, journal, etc. It will be much easier to be laser focused when you wake up and you’ll be looking forward to getting cozy in your nook.

I call this my power spot and I aim to make it there several times throughout the day for a re-charge moment with a good book, a good phone convo with a friend, etc. It’s a spot you can set aside for self-care and goal-setting, away from where you do most of your work, mess and daily living fun. Enjoy the process of making this space YOURS.

 

Play around with all of these 8 practices (the Life SAVERS). Hal recommends setting aside an hour for these practices initially, but you have to do what works for you based on your kids’ schedules, work hours, outside commitments, etc. You can literally do a 10 minute version (I have!) and it’s still valuable. Your goal is to build a new habit that feeds your soul. This one could truly change your life. Try it out and then tell us about it in the Facebook group!

Other morning tips and tricks from a Health Coach:

*1 mug warm water with lemon upon rising (helps activate the liver and digestion, gently cleanse, and energize)

*Apple Cider vinegar (2 tbsp diluted in 8 oz water with 1-2 tsp maple syrup) is great for digestion, alkalinizing the body, and stabilizing blood sugar

*Life Shake–especially packed with greens and fruits!

*Vitalizer Strip—your 80 most essential nutrients, crammed in right to start the day with you, and timed-release B vitamins keep you energized all day long

*Warm tea (green is great for antioxidants and metabolism)

 

Did you know we have 168 hours to use in the week? Would you like to use your morning hours to not only feel amazing, but also move your life forward towards your goals?

 

Enjoy your new morning routines, as part of your upgraded lifestyle!