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.
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.
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.
This time around…my 4th postpartum…my motto for building back to fitness habits and feeling great–has been…”less is more”. Now, let me start with saying that for me, postpartum fitness secret #1 is—stay fit in pregnancy…it’s just so much easier to jump back in and your body responds so well if it’s a habit that was built over that time…rather than taking a break for all of pregnancy (if possible!)…of course the other secret is, mindful movement—it’s more likely to be long walks and playing with my kids or stretching on my porch rather than rushing to hit the gym machines. Functional movement is so good for us, when healthy flexibility, energy and mood is the goal.
So what’s your INTENTION for postpartum fitness? Let’s start there. It can’t be just to fit into a certain pair of pants, that just won’t feed us in the way that another motivation will. Some of us have been there, done that, and it’s a vicious cycle, when the focus is meant to be on nourishment, feeling energized and alive, nourishing our babies, and just enjoying this special season, even as you work to get to a weight that’s the healthiest for you.
I have alot of thoughts on healthy weight loss in PP…if you’re struggling in this area and want to connect–message me.And check out my body image bonus videos in the series below!
We want to be approaching postpartum fitness from a perspective of self-acceptance and honoring our bodies for what they’ve accomplished in bringing these children into the world. They are beautiful beyond measure.
And with my experience…3 very different postpartums before this, but often a common denominator of, even with a good focus on nutrition and supporting myself, still pushing myself and my body before I was really ready…this time has been easy…restful, slow (for me), and while I have hit some fun targets–prepping for and running a 7 mile race at 3 months PP (yay!), I haven’t been pushing myself on a daily basis or doing intense workouts. Instead, if given the choice between a nap and a run, I’m likely to choose the nap. And some miraculous days, I get both 😉
Well, in response to what I hear alot from moms in postpartum when I work with them—it’s hard to come to terms with these bodies–we want to love them, but sometimes they are unrecognizable to us, and their changes are causing us to wonder if life will ever be the same as “before”. Here’s a hint–it won’t. BUT, you deserve to be stronger, fitter, more energized and feel better than ever. Seriously. That’s been my experience in PP and it can be yours. So much of it starts with nutrition, hormone balancing, rest, resetting the nervous system, establishing patterns and structures of self-care and mental breaks that allow us to do the mothering well, when it can feel all-consuming.
Of course, you know about some of my favorite postpartum nutrition tools…you can find more about those here.
I decided to focus on a baseline of stretching, this time around. I knew I wanted to do a strong core recovery, after dealing with and reversing DR after my 3rd pp (thanks Every Mother!). I’m a big yoga fanatic, but even the standard flows can be too taxing in early postpartum. So this series is meant to be the most gentle, mindful movement possible, targeting the low back, hip flexors, shoulders, and all the areas that get tight and get used so much in daily motherhood. Pelvic mobility and gentle core awakening are the key for a great recovery, so I wanted to start there.
I hope this benefits other mommas as a habit, as it has me, and I wanted to also explore the important topic of postpartum body image, and share some reflections, both from my own experiences, and from the amazing moms I work with and coach. This is a bonus section of the video series.
If you’re not a mom but you know someone who would benefit from this—please share!
*You can also get 15% off the Every Mother early reclaim program I mentioned above, through this link, and entering MPIDEL15 when registering.
Cheers, friends. Life is meant to be lived to the full, with intention, as the best versions of ourselves. Yes, even in motherhood 😉 Our babies deserve it too, and these are days and moments we want to look back on with the most joy.
8.5 years ago, when prepping for my first postpartum (and maternity leave from work)…I had not a clue what life would be like, and I also didn’t feel like many of the mothering resources or moms I knew really got into details after the pregnancy and birth. Except for the idea that you won’t sleep as much, I didn’t have any insight into what recovering from birth would be like. I thought it would be like my best ever 8 week vacation, with a cute babe snuggling in my arms…
I remember distinctly after my first was born, about the blurry 2 week mark, when a dear relative gave me the best gift a postpartum mom might ask for…she brought a huge basket of food (already prepared snacks/etc), and held my fussy baby, while sending me down the street (we lived in Brooklyn) to a deep tissue massage. With everything physically and mentally feeling upside down, even just stepping out into the September air, by myself, and having that healing treatment before rushing home to my babe, was such a gift.
And, being a go-getter and priding myself on bouncing back fast (and having relatively easy recoveries, in my 20’s as I like to say;)—I went back to work after my two girls (part-time) at 8 weeks (and 7 weeks), took a several week road trip when Corinne was 3 weeks old (ok, it was to my moms and MIL, and then a work conf). No regrets, just not the smartest for my overall well being;) And with Ambrose, even though I needed to give myself more recovery time after an intense labor, I was running around town as if life was normal after 5 days…but really, it wasn’t, and I realized the hard way, just how much rest and true recovery time is needed after baby. It’s not selfish, lazy, or anything other than wise to rest for 2 full weeks postpartum (doing very little) or more, depending on the kind of birth you had, and there’s something especially important about the first 40 days, or the 6 week mark, that needs to be honored and given to moms and babies. I read this book: The First 40 days: the Essential Art of Nourishing the New Mother
while postpartum with Ambrose, and it changed my perspective on postpartum entirely. Obviously, nerding out on the incredible nutrition and recipes related to just what the mother’s body needs to heal, but also how, culturally, we’ve lost a sense of what a sacred and important time this really is for a mother. So….I’m aiming to do things quite differently this time, and while I won’t drop offline or do absolutely nothing for 40 days, I will be treasuring the ability to create a cocoon of care, quiet, warmth, nourishment, and support during those weeks, which conveniently coincide with a cold CT winter…hibernation and babies just might be the thing that works for someone like me (my first 2 were summer girlies, and I struggled to stay home and quiet during that amazing season!).
There’s a lot at stake here for mothers, notably, a large rise in PPD and PPA in recent years, which can be connected to so many things, but especially can be quickly triggered (even with all the hormone and other things that are in flux) by a lack of proper rest, care for mom as well as babe, and giving her permission to get off the fast track life, or for others, perhaps isolation with baby, being alone too much during those first weeks can augment it. It’s a delicate balance of people being able to help, but in the ways that she needs, and not having to play hostess and simply show off the babe in rotation, without thought for her. In any regard, these recipes are focused in on the essential nourishment of mom–body, mind and spirit–and therefore babe…and I enjoyed creating a few of them from my experience/what I already know I usually crave after babies, and a few are straight from the postpartum cookbook, which you’re going to want to get for all the new moms in your life, as a tremendous gift. We’ll take back the culture around a truly restful postpartum experience, and help moms everywhere thrive, with their babies right there with them.
For me, I know I’ll want to keep my head in the game a bit, and that’s the beauty of this work/business that we’ve been able to create…but you’ll see more guest blog posts here, which is super exciting, prepare for some great ones! Postpartum is a terrific moment to just be willing to ask for help, and for some of us, that can be harder than others…but it’s always beautiful to see the response from our community (and create one intentionally, that will support you putting baby and momma needs first).
If you are on maternity leave and feeling that pressure that real life will come rushing at you all too quickly, I get it (been there)—definitely savor these weeks and fight off pressure to do anything except the stuff that matters for yourself and babe.
This book when I discovered it in my postpartum with Ambrose (it had just come out)–spoke directly to my wearied heart—moms in all cultures and times have been given a sacred space and time and had rituals surrounding postpartum rest–often with family members coming and living with them, daily massages with oils, not being allowed to entertain/host “guests” etc…but to simply rest…and this current culture of idolizing the “bounce back”–whatever that means–is perverse and not helpful for women or their babies, from what I’ve seen, especially with working with many women from a health coach perspective in their postpartum stages. Her perspective is unique and valuable, as a high-powered career focused woman in LA who expected popping out babies is just a blip in the radar, who yet as 2nd generation chinese American, had a tie to the past cultural norms and support that we now have no concept of, and it led her to start the company called Motherbees to precisely address this need she perfectly expresses in this book, and which resonates so much with me and those I share it with.
You will want to grab this (it’s linked above through amazon) to send to any new moms in your life, just about to enter this stage, or even better, grab it and prep some of the meals for the new moms in your life–and bring them over with some of the awareness of what moms need from their “guests” that the book addresses–like the willingness to clean her sink or hold the babe while she naps, while you’re there.
Postpartum bars for energy and hormone balancing
These ingredients were languishing in my pantry so I mixed this up for complete hormone balancing via yummy snacking–if you’ve never heard of seed cycling, it’s a fascinating and natural approach to balancing hormones and cycles with various types of seeds, and this recipes uses all of those super-seeds.
Ingredients:
1/2 cup coconut oil
2/3 cup almond or peanut butter
1/2 c maple syrup
1 tsp vanilla
1 cup sunflower seeds
1 cup flax seeds
1 cup pepitas
1/2 cup sesame seeds
1 1/2 cup organic coconut flakes (unsweetened)
1/4 cup organic chia seeds
1/4 cup organic maca powder
Directions:
Melt coconut oil, almond butter, maple syrup, and vanilla together in a medium saucepan on med-low heat, until fully combined.
Mix dry ingredients together in a large bowl, then pour in and mix in the saucepan ingredients in slowly, stirring well to fully combine, using a spatula, scoop it into a 9×13 pan with freezer paper or parchment paper lining it, and then pop it into the freezer for min of an hour. I love how they taste cold and right out of the freezer, so you can store them there for a month. Or you can also keep at room temp. They are super tasting and pack an amazing hormone balancing and energizing (maca powder) punch.
My goto for preventing PPD (along the topic of hormone balancing) is this fantastic GLA complex that I start taking in 3rd trimester daily, and it really seems to do o the trick for warding off PPD tendencies in the first weeks following birth. There’s now so much more research and focus being put into natural methods that can help moms–this article shares some encouraging ideas, and I hope that these ideas of prepping and eating well, as well as all the holistic care for postpartum focused on of the art of nourishing in the new mother in the book mentioned above will give support to anyone who’s looking to navigate that season with support and good resources.
Here’s apeek into my postpartumfreezer–some of my go-to soups, snacks and more.
Last week I got busy making some soups that I knew I’d want to have at the ready when baby is here. In the First Forty days book, she goes into detail on why it’s important to start with soups for momma, no matter what the season—slowed digestion after birth, and needing to replenish vital nutrients quickly and easily are some of the main reasons. I’m a soup fanatic anyway, and this winter baby/hibernation agrees with what I’m naturally craving, so it works out. I did 2 bone broth based soups, and 2 vegetarian ones. There’s a good reason why it’s great to focus on bone broth for replacing essential amino acids and healing/supporting the mother’s gut while nourishing her back to strength…a classic healing tool, but it will be best combined with other warming spices that increase her circulation, and vitality, even as she continues to release blood after birth. I didn’t include this Weston Price recipe for a postpartum soup in my freezer, but if you can stomach pigs feet, it’s a good concept 😉
Soups
*Split Pea Soup (made in my crock-pot from my new year’s ham bone, and a whole foods split pea soup mix–super easy, and I added onion and garlic)
*Chicken, Red dates and ginger soup (from the first 40 days cookbook)
*Stock some containers of homemade bone broth as well–I use organic rotisserie chickens, as this saves me a step. You can drink this straight, or have your support folks whip up easy soups for you.
Vegetarian postpartum healing stock/soup *5 celery stocks, chopped *5 carrots, chopped *1 head cauliflower, cut, and roasted for 20 min at 425 with EVOO/salt/pepper *9 cups water *3-5 cups of spinach *Garlic–1-2 cloves *Salt, pepper
Cook celery, carrots and water together, simmering an hour until soft. Roast cauliflower (I prefer that flavor), and then dump into the pot as well. After 2 hours, toss in spinach to cook for the final stretch (15 min or so is fine), then let the soup cool. When cooled, pour it into vitamix in batches to blend into a puree. Then put into mason jars and freeze!
Other Freezer foods
Chicken pot pie—this is a cross-over of something I know I’ll crave in postpartum (I loved it after Emma), but will also feed the family in a pinch. Use any recipe (I don’t even follow one exactly at this point, it’s so 2nd nature to me–sorry!), I just recommend making your own broth, as that’s the key nourishing element, along with the veggies and chicken.
Quiche–with ham and brussel sprouts. Another super easy-to-freeze meal that’s hearty, will check off many of the boxes of what moms need postpartum (protein! veggies!) but also will satisfy other tastes in the house. Yum! Again, make whatever your go-to quiche recipe is, and be picky about the crust–either make your own or get an organic/whole wheat one if that matters to you.
Voila Also, decaf & organic local coffee (see if you can avoid caffeine as a new mom, it can affect baby’s sleeping cycles, your own, as well as contribute to adrenal fatigue which I totally have had to face in postpartum, not fun) And a GF waffle option which are super quick and easy and I LOVE them with almond butter…some shortcuts are valuable to protect mom’s postpartum focus.
The postpartum pantry
Yes, it’s true, the combination of new years energy/focus, plus nesting, and my love of #konmari after living a #sparkjoy lifestyle for 3 years, means every space in my house is absolutely de-cluttered and sparking joy–much to my husband’s teasing–though secretly he’s the same way and loves it (And I’ll have to be ok if that slips a bit in the months following babe, because the simplified life still serves us)
L-R, on bottom: dates, quinoa, sunflower seeds, trail mix, chia seeds, coconut flakes, rice, and behind: seeds, organic honey, coconut oil and molasses, nutritional yeast. The spices are all going to be found in the soups and are known for their ayurvedic warming properties–helpful for re-balancing the postpartum body.
Not too much to say here about my pantry staples, except, if you ask any new mom, the effort involved in cooking a simple meal can feel insurmountable at times…so having things prepared but also easy to reach for (rather than calling take-out, though that’s a great option occasionally too;))…will help not only me, but also my support team, to be able to easily whip things up.
Some of my favorite postpartum snacks etc that I’ll make with these ingredients are below, and the First Forty days cookbook has a killer ginger fried rice recipe (eggs, scallions, bacon, broth based) that I’m already dying for someone to make for me. You want to avoid going crazy with grains in the first few weeks (or if you’re grain free or GF like me), plan for alternatives while your digestion kicks back into gear…though never underestimate a nice beer for lactation needs, and alot of my recipes do include oats, which is a nice compromise for me. Nutritional yeast is awesome to have on hand to add to things (b vitamins!), as are the chia seeds (fiber and protein packed super seeds), and I make my favorite postpartum natural energy drink with them (energy tea, hydrate and chia seeds, so good!).
Postpartum healthy snacking
All these can be made ahead and stored in freezer for up to a month, or in your fridge for a week. So delicious and check off all the boxes of what your body needs in these early days, especially when establishing BF-ing habits, the oats and protein and healthy fats are key.
*Hormone balancing snack bars (recipe above)
*Energizing protein bites–pictured above–I ALWAYS have these stocked for myself, and my kids. Clean, delicious snacking #FTW.
Postpartum Nutritional tools—key to recovery, energy, rest and balancing hormones.
I couldn’t omit these from this post–the game-changing nutritional tools that I didn’t have after my first birth and postpartum experience. I felt SO depleted and low energy and not myself–for over a year. With these tools that I’ve used in the past 2 postpartums, I am always amazed and grateful at how much energy I have, how “easy” some of the recovery aspects are—in terms of muscle soreness, establishing rest, handling post-birth constipation/digestion issues, and reducing inflammation, setting up well for a great milk-supply and breastfeeding experience (the alfalfa is everything), and then, with the life shake, easily and gently losing the baby weight and feeling great. Of course, it’s the rest of life and the transitions that’s the challenging part, but for momma to feel her best is KEY, especially as baby’s thriving is so tied up with that in the first weeks and months.
So, here ya go.
Alfalfa: Not only does this prevent water retention/bloating for me in the 3rd trimester (say what!?) it also helps a ton with post-birth relief and reducing water retention in the early days following birth, when your body naturally begins to release it. ALSO, game changer for consistent, great milk supply. Without it, I always cycled between over supply and under-supply, and this seems to balance mine out wonderfully. If clogged ducts or any issues in that realm appear, lecithin helps miraculously.
Herblax: a gentle, very effective herbal laxative, so helpful for so many moms I know–hemorroids are common after birth and some of my friends say their’s were more painful than birth itself! Thanks to this, you can avoid all of that (and check out reflexology and pelvic postpartum care to further handle any issues in that area)
Vitalizer: the worlds best pre and post-natal supplement. Helps tremendously with replenishing iron stores post birth, probiotic is key for digestion, and the many Bs are super key for mommas who need their balanced energy with less sleep on the agenda. Also has iodine for thyroid support, and a weak/sluggish thyroid is typical for postpartum so it needs all the support we can give it.
Recover PM. So this is a tart cherry supplement used by athletes, and if birth isn’t an athletic event, I don’t know what it is. I LOVE this for my post-long run muscle recoveries, and as a natural form of melatonin, it helps with deeper sleeper cycles, so yes, a key one to have around.
GLA. This is the stuff I swear by for mood balancing and bringing the hormones back into balance. Start taking it a few per day in 3rd trimester, and you’ll notice a world of difference. I had one postpartum without it (my first) and while I didn’t have a strong case of PPD, just felt so much more moody, and with this my most recent postpartums have been a breeze in that regard. So grateful.
Cal-Mag is key for restful nights sleep and reducing feelings of anxiety/anxiousness. I’ll do epsom salt baths regularly in postpartum too, but supplementing with magnesium in the evenings (and needing calcium since I don’t do dairy) helps me get a great night sleep–and hopefully babe too:)
Pomegranate Energizing tea. If you can only get one of these amazing tools, this would be my suggestion–such a wonderful natural pick-me-up (without caffeine, just B vits and amino acids)–so many moms I’ve shared it with just swear by it for afternoon energy and a non-jittery option. Tastes amazing, pomegranate flav—with seltzer, or my fav combo, with chia seeds and the hydrate drink for a powerful nutrient punch.
Finally, Vivix. LOVE this stuff for postpartum–it’s reduces inflammation and helps with overall healing in all parts of the post-partum body–contains the anti-inflammatory benefits of a special type of grape that makes 1 serving more potent (anti-oxidant wise) than 50 glasses of red wine!! (Though you can enjoy a few of those too;))
Since I had hoped to have this freezer and pantry stocked before babe, and sharing this post is the icing on the cake, now I just can’t wait to make use of all these things to help the first few weeks flow smoothly. I hope this supports all the mommas out there–if you know someone who’s prepping for birth and would enjoy seeing these ideas, share away.
If you have recipes you swear by for post-partum, I’d love it if you could share links below in comments or email me!
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.
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.)
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.
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.
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.
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!
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.
The new year motivation has come…and is perhaps getting a bit lost in the rush of a busy January. But the desire to feel amazing every day hasn’t changed. In this season after the holidays, and before the spring weather and seasonal foods hit us, it’s an important time to support and nourish our bodies, starting with the gut.
There are SO many foods and tools I could bring into this. I’m focusing in on my top 5 foods/drinks and nutritional tools to support your gut health in the new year. There’s alot of research coming out about the mind/gut connection (see also the articles referenced in my probiotics blog post–here)…and it’s true that supporting and healing our guts can promote positive changes in our mood, our mental habits and so much more.
Try some of these out, and let me know what you think!
Kombucha
This very popular health fad is a great one–fermented tea has active cultures (similar to yogurt, but more effective, since grown from a mother)…it’s tasty, and is widely available. I recommend a ginger flavored kombucha if you can find it. The idea is you’re re-populating your gut with all the good bacteria that are depleted through sugar consumption, stress, lack of sleep, hard to digest carbs–you name it–the vicious cycle of what we affectionately know as “modern life”.
Read more about it in the sources links below.
2. Apple Cider Vinegar
So right along in keeping with kombucha populating the good bacteria in your gut, Apple Cider vinegar has long been known to be a health elixir, a drink that helps kill off the bad bacteria in your gut. It also is known to balance blood sugar, reduce risk of diabetes, and it does so by targeting the pH balance in the body, and eliminating/killing off any overgrowth of bad bacteria.
Not everone likes drinking it straight; I usually have it with water–1-2 tbsp to an 8oz glass of water, and I like to have it early in the day, when possible. But I started out having it with maple syrup to add some sweet to balance the bitter…depending on the type of ACV you get, the flavor may be more manageable and may not need the sweeter counterpart. This may be the toughest one to get into the habit of doing, but my grandma who is going strong in her mid 90s swears by ACV every day, so I’ll take her word for it contributing to a long and healthy life.
3. Chia Seeds
This superfood is known for being a powerful fiber. The fiber in chia seeds promote healthy stool, and the seeds actually absorb alot of water when in your stomach, promoting fullness and therefore weightloss when used regularly. They are high in protein, in addition to fiber, and they release a protective gelatinous covering, which you can see when you dissolve them in a liquid before digestion. This makes them actually function like a pre-biotic, lining the gut with gelatin and promoting the proper absorption of good nutrients and bacteria.
I like to dissolve chia seeds in my daily pomegranate energizing tea. It’s a great, tasty combination, and packs a powerful nutrient punch in the middle of the day…the texture reminds me of bubble tea from my days of living in NYC, and I love it.
You can also make chia pudding with coconut milk, which is a delicious and healthy treat, as well as baking with it.
4. Bone Broth
I saved this one for close to last…If you’re vegetarian or vegan, this won’t be for you. However, this has become one of the biggest health fads turned true healing protocol adopted by many who have auto-immune issues and more. Basically, the theory behind leaky gut is that our gut walls are penetrated and impaired by things that attack it–like sugars, too much white carbs, too much stress over a long time, and more. Basically, our standard diet is very hard on our gut, and we need to work on healing that gut lining so that our gut can function properly. People talk about brain fog and all these other real, difficult symptoms that come with our gut being out of whack.
Strong medications/antibiotics, many things can set it off course. But to heal it, bone broth is going to be one of the very best measures. A few months ago, on my own journey to improve my digestion, energy levels and overall mood and well being (working on supporting my adrenals) I began drinking chicken broth daily–or at least 4-5 times per week, out of a mug. I start with an organic rotisserie chicken, and use the bones for the broth, so it’s very fresh. I immediately began to notice a difference in my moods, and in my balanced feelings and digestion throughout the day. I love this, for anyone to try, and to see the difference it can make for you. It’s an ancient form of deep daily nourishment, brought back into vogue at just the moment we need this habit the most.
5. Greens and juicing
So leafy greens provide a nice amount of both fiber, as well as key soluble nutrients to support your gut; and when they are consumed blended with shakes, or as juices, it makes it easier for your body to break them down and absorb the goodness without too much extra work. I like kale for it’s extra fibrous crunch–the flavor is pretty easy to enhance/mask. Spinach is another good one.
My favorite green shake is like the one above–or variations on kale, vanilla protein, pineapple and almond milk…tropical with a greens twist…get creative, and remember, the greener the better.
BONUS: Probiotics and Digestive Enzymes
*If you’re only going to choose a few tools–besides amazing, nourishing foods–to support your overall health this year (secretly, I hope you’ll take this quiz and try out all the recommendations for your health goals! ) then these would be the two that I would start with. The enzymes help break down foods for our stomach that might otherwise be a little harder for our bodies to break down, and can help ease digestive troubles related to foods like dairy and grains. They are become more widely known and recommended in nutritional circles, and you can read another article about them here.
I wrote a whole post about the power of probiotics, and the kinds to use, but I’ll just say that kombucha and ACV are natural forms of these, but you’re going to want to get some concentrated, specifically tested strains into your digestive system to support and heal your gut, and improve your energy, focus, immune system, daily detoxing and so much more.
If you have other, more serious or concerning/lingering issues–such as constipation, bloating, loose stools, IBS symptoms and more–be sure to speak with your health care provider, and consider doing a more intensive candida cleanse, or looking into a healing leaky gut protocol.
Meanwhile, speaking of gut health, our 7 day cleanse has been getting people amazing results–if you feel like you missed the band wagon on the pilot but you’re curious about the cleanse–just comment or email me (madeleine.pidel@gmail.com) and I’ll get you some more info–we can put you on the waitlist to be the first to know when more kits are available!
SO yes, not the most popular of topics, but in light of all the recently super successful cleansers in our community’s pilot program, and because it’s a question I get asked alot as a health coach, these are some things you can do right now, today, to improve your gut health, and therefore your overall healthy lifestyle and mindset!
Resources/Extra Reading for any other nutrition nerds out there:
