We've all been there: we go to bed at night excited to get up in the morning to workout. But when morning comes and you pick out your outfit for the gym, that excitement turns to dread when you realize that your workout clothes just aren't doing it for you anymore.
You can bet that every time I have a fun new pair of pants, a crisp new top, and bouncy new kicks, I am ready and eager to hit the conveyer belt on the treadmill, the steps on the Stairmaster, the pedals for a spin class.
It's been 2 years since I've started exercising regularly and consistently. Prior to turning 50, I started hitting the gym 4 times per week, and varying my routines. I started jogging, doing yoga regularly, and dipping my foot into different group exercise classes to see what I liked. After a few months, I had accidentally happened upon a consistent workout routine, and I was hooked. Today, almost 2 year laters, I am regularly hitting the the gym, sometimes 6 times per week, and have let go of my fear that everyone else there is better, fitter, thinner, and stronger than I am.
Building on the mistakes I've made in the past and how I hope to keep the momentum going in the future, I've put together this list of easy tips I use for establishing a love-love relationship with your workouts.
Last year when I turned 50, I made a pact with myself to take better physical care of myself and to prioritize self-care (everything from skin care to clean eating). Aging is inevitable, and it's only natural that our bodies go through a process of wear and tear. While I can't stop that process, I can take steps to delay it.
I approach my health more in the
context of going on vacation, in that I know I only have a limited
amount of time to enjoy my trip, and as a result, I squeeze the most out
of it. We often become complacent and live as if we are going to
be around forever. Unfortunately, we aren't but you can extend your life span by staying in good health. My mantra is always "prevention is better than a cure."
It's been 18 months since I made the commitment to get into a regular a fitness routine. When I turned 49, I became hyper aware of my midlife status and rather than dread getting older, I decided to embrace it. My first step was getting to the gym and learning to love my workouts.
Building on the mistakes I've made in the past and what I had hoped to accomplish in the future, I've put together this list of easy tips for establishing a love-love relationship with your workouts.
Abbott partnered with influencers such as me for its Ensure Program. As part of this Program, I received compensation for my time. Abbott/Ensure believes that consumers and influencers are free to form their own opinions and share them in their own words. Abbott/Ensure policies align with WOMMA Ethics Code, Federal Trade Commission (FTC) guidelines and social media engagement recommendations.
This post is sponsored by Ensure®, but the content and opinions expressed here are my own.
I post frequently on Instagram Stories about my workout routine and what fuels me post-workout. I've recently gotten a lot of questions about what I like to eat and drink post-workout.
Since I workout early in the morning, I generally don't eat prior to hitting the gym. But once my workout is over, I am in need of a solid source of protein that can aid in recovery and hydration. After a grueling workout and sweat sesh in the sauna, I drink a lot of water which fills me up too much for a full meal, but a high protein snack always helps to refuel me until lunch.
I was recently introduced to Ensure® Max Protein, a ready-to-drink nutrition shake that provides targeted nutrition to help you stay healthy, active, and energetic. Each 11 fl. oz. shake has 30 grams of high-quality protein, 150 calories, 22 essential vitamins and minerals, and 1 gram of sugar and is low in fat. You can't beat that kind of nutritional value for post-workout recovery.
Now that I am 50, it's even more important for me to get the post-workout recovery nutrients that I need to keep me fueled for the remainder of my day. Otherwise, I tend to hit an afternoon slump because I haven't properly recovered and my protein levels are low. Drinking Ensure® Max Protein at the end of my workout ensures optimal performance for the rest of my day whether I'm at work or shuffling my kids from one activity to another.
I purchase my Ensure® Max Protein shakes at Walmart where they are conveniently located in the Drug/Beauty section, which happens to be where I spend most of my time during the shopping excursions to Walmart. I love how they are packaged in bottles of four. They are super easy to throw into your gym bag or a small cooler for on the go.
Actress Kate Walsh, best known for her roles on Grey's Anatomy and Private Practice, is partnering with Abbott, the maker of Ensure to help inspire adults to join her in making simple nutritional changes to stay active and strong by incorporating Ensure® Max Protein shakes into their everyday diets. Kate Walsh knows the importance of protein and good nutrition for maintaining a healthy and active life, especially as we age and enter mid-life.
To save $2.00 on your purchase of Ensure® Max Protein at your local Walmart store, use the offer available through the ibotta app.
Abbott partnered with influencers such as me for its Ensure Program. As part of this Program, I received compensation for my time. Abbott/Ensure believes that consumers and influencers are free to form their own opinions and share them in their own words. Abbott/Ensure policies align with WOMMA Ethics Code, Federal Trade Commission (FTC) guidelines and social media engagement recommendations.
I'm changing things up a bit this week with my gym routine since the girls are home for spring break. Rather than going first thing in the morning, I've been hitting the gym late morning most days. Heading to the gym later than usual means I have to have a pre-workout snack. I haven't been eating a full meal (not even breakfast) since it takes a few hours after I wake up to get hungry. But a small protein-packed snack has been a must.
Here are a few of the things I think about before I reach for a pre-workout snack:
After working out consistently (4-5 times per week) for over a year now, I've developed a post-workout routine which consists of eating a healthy snack that aids in the recovery process. I generally workout first thing in the morning, which for me is around 8:15 am until about 10:00 am. I don't eat breakfast before I workout, so I am hungry by the time I leave the gym but not hungry enough for a full meal.
After reading this article, I've been following up most of my workouts with 10-15 minutes in my gym's sauna. After a grueling workout and sweat sesh in the sauna, I drink a lot of water which fills me up too much for a full meal, but a high protein snack always help to refuel me until lunch.
I like to keep my post-workout snacks quick and easy. It needs to be something I can grab and eat or prepare quickly. Here are my favorite go-to snacks to re-fuel post workout.
I have a bit of a reputation for being a yo-yo exerciser, but last year, in anticipation of my 50th birthday, I made a pact with myself to regularly use my (rather expensive, but worth it) gym membership. After a few months, I had accidentally happened upon a consistent workout routine and was hooked. Today, almost a year later, I am regularly hitting the the gym, sometimes 5 times per week, and have let go of my fear that everyone else there is better, fitter, thinner, stronger than I am.
I'd be lying if I said I didn't have days where I am dragging my feet up until the moment I step foot on the Stairmaster, but for the most part, I look forward to my daily workouts. Building on the mistakes I've made in the past and what I hope to accomplish in the future, I've put together this list of easy tips for establishing a love-love relationship with your workouts.
The holidays are a time filled with joyous occasions such as parties, elaborate dinners, festive gatherings, and more. During this time, it's easy to go overboard on food and cocktails as well as become more relaxed about our exercise routines. It's difficult to keep it all in check while still enjoying yourself so you don't feel completely deprived.
But it's not completely impossible. The holidays can be exciting without being stressful. Here are a few of the ways I stay on track during the holidays while still enjoying a fabulous meal, a festive cocktail, and a fun dessert.
I have a bit of a reputation for being a yo-yo exerciser, but in January of this year, I made a pact with myself to regularly use my (rather expensive, but worth it) gym membership. After a few months, I had accidentally happened upon a consistent workout routine and was hooked. Today, almost a year later, I am regularly hitting the the gym, sometimes 5 times per week, and have let go of my fear that everyone else there is better, fitter, thinner, stronger than I am.
I'd be lying if I said I didn't have days where I am dragging my feet up until the moment I step foot on the Stairmaster, but for the most part, I look forward to my daily workouts. Building on the mistakes I've made in the past and what I hope to accomplish in the future, I've put together this list of easy tips for establishing a love-love relationship with your workouts.
It's time to stop thinking of exercise as a chore and as another binary task to cross of your list. Exercise doesn't have to be boring or rigorous. Make a goal to do something active each day (a short brisk walk, light weight training). Some days will be more taxing than others, but the point is that if you are doing what you like, you'll begin to look forward to it and stop seeing it as a chore.
Establishing a workout routine is a marathon, not a sprint. One of the biggest mistakes I make is being too enthusiastic at the start of an exercise program. I tend to be over the top, wanting to work out every day and constantly checking the mirror for results. The key to having any success is to do it slowly and steadily and with consistency. Set a reasonable goal for yourself at the onset. Start out small and work up to bigger and better things.
Where's the fun in working out if you can't wear cute clothes? Forget the oversized t-shirts and baggy sweats. Invest in a few new pieces of active wear, and I promise, you'll be motivated to work out. One of my favorite lines of workout wear is from prAna. prAna makes sustainable, fair-trade certified clothes that are ideal for yoga, exercise, or adventure.
prAna's mission is to give people the option of reaching into their closet and dressing in items that reflect who they are. The versatile but classy clothing design makes for outfits that can be worn to work or on an adventure. Whether you are looking for clothes you can wear everyday or for exercise-specific clothing, prAna's clothes are for you. If you are a yogi, and adventurer, or a traveler, prAna can outfit you. I've recently gotten back into doing yoga regularly (for me that's 3-4 times per week). I wanted a pair of pants and a new workout tank to reward myself. The Caraway Tight is a high-compression performance pant that's perfect for yoga. They are super comfortable with a wide waistband and a hidden mesh pocket.
SAVE! prAna is generously offering Pieces of a Mom readers a 15% discount on all purchases made through November 24th with code MBCSHF17.
Fitness trackers are great tools for helping you achieve your goals. Not only do they track your daily fitness, but many also offer groups which can provide inspiration and support when you need it most. I love my fitness tracker because it keeps me on target and it provides friendly competition in the form of friends and our daily steps.
Many fitness trackers also provide free tips and training information as well as ways to monitor your sleep, diet, and water intake.
I've tried working out at all times of the day, and the only time that truly works for me is first thing in the morning. I get my workout clothes ready and pack my gym bag the night before so that I am ready to go (no excuses!) in the morning. I drop my daughters off at school at 7:20 and 7:50 respectively. As soon as I do that, I head straight for the gym before I can think of all the reasons I shouldn't go. I am home, showered, and sitting at my desk by 10:30. Working out first thing in the morning not only allows me to get it out of the way but it also sets the tone for a productive day.
Not only will doing the same activity over and over again yield zero results, it will also become terribly monotonous. In order to keep workouts interesting and fun, you need to constantly switch up what you're doing. I like to change up days where I workout on cardio equipment with days that I take a class or do strength training. It keeps me from getting bored while giving my muscle groups time to recover.
Another way to get stuck in a rut is to force yourself to love something you loathe. For the longest time, I tried to convince myself that I enjoyed running. Eventually I started to dread my workouts because I despised running. Discover what you love and pursue that passion. For me, hot yoga, a good, strenuous walking workout, and light strength training are my therapy.
Exercise is the one thing we all say we’re going to do, but never seem to
have the time or effort for it. In reality we do have the time but we usually don’t have the effort. Our intentions to start an exercise program are good, but our follow through is generally poor. It's time to stop making excuses and start making time to fit exercise into your busy schedule. Here are a few ways to make that happen.
For many of us, starting and sticking to an exercise routine can be a monumental task. We have
time constraints as well as other commitments that we prioritize over exercise and fitness. But I
have never found it harder to stick to an exercise routine than since
becoming a mom. In the early days, how can you find time to workout when
you can’t even go to the bathroom without someone tagging along? Plus, there
are always a million things to do instead of working out.
There are so
many benefits to exercise, both mental and physical, and since I've been consistently exercising since the beginning of the year, I've seen firsthand those benefits. Making time to exercise is
really important to your overall well-being. If you struggle to find the time, as I did for many, many years, here are a few of the ways that have helped me make exercise part of my daily routine.
Having a baby eliminates a lot of your free time. When those golden moments
of leisure time do happen, few of us will spend this time exercising. After all looking after the little one is draining enough! However, keeping
fit is important and shouldn’t be sacrificed at the expense of having a
child. Although you may not have time to go to the gym, many everyday
tasks can be transformed into exercises for the dual purpose of getting fit and getting things around the house done.
When you’ve got a fitness goal to work towards, you usually want to make
sure that everything you are doing works in favor of that goal.
You might have a short-term goal, such as losing a certain amount of
weight this week. Or maybe you are working towards an event like a wedding
or a holiday, and you’re looking for some all-round fitness in the
meantime. Either way, it helps if you plan out your workout sessions as
well as you can, as this ensures that you get much more out of them. When
you are doing so, what should you focus on?
It's that time of year. Overindulgent holidays lead to regret and promises of joining a gym in the new year. So many people make excuses for not being able to commit to getting fit, and one of the main excuses out there is the outrageous cost of a gym membership. But getting fit, shedding a few pounds, and sticking to a consistent workout routine do not require a gym. Getting fit without a gym membership is easier than you think!
Here are some tips and tricks that can help you get started:
Download Apps There are so many apps you can download that will make you feel like you have a personal trainer in your pocket. There are tabata apps, HIIT apps, and even yoga apps that can give you inspiration and tell you exactly what to do if you’re stuck. They’re a great way to get started if you struggle to motivate yourself.
Ask anyone who practices yoga frequently if they have a favorite pose, and I'll bet they'll be able to name a few. I remember the first yoga class I took where I actually let go and truly practiced yoga. I have to be honest. It took me a few classes to really check my bags at the door. I had difficulty shutting out the outside world and focusing on myself and my mat. But once I did, I fell in love. Hard.
Today I'm sharing my 5 favorite poses and why each one resonates with me.
1. Pigeon Pose
When I first started practicing yoga, pigeon pose was very uncomfortable and awkward. But as I began practicing regularly, this pose quickly became one of my favorites. If you have tight hips, this pose helps to open the hip joint. I love the way this pose fully stretches the lower half of my body from my waist to the tip of my toes.
2. Boat Pose
I've never enjoyed doing sit ups or crunches to strengthen and tone my abdominal muscles, but the boat pose is definitely a stretch I can get behind. In addition to toning and strengthening your abs, boat pose also strengthens your spine and improves balance and digestion. Boat pose is also effective at stimulating your kidneys, intestines, and thyroid and prostate glands. I love it for the balance challenge it provides and it's not as intense as sit ups or crunches, but you get the same results. 3. Seated Spinal Twist
One of the reasons I started practicing yoga was to alleviate some minor back discomfort and pain. This pose stretches the spine and shoulders to offer relief from back and neck pain as well as sciatica. This pose is also beneficial for your overall posture, which is great as we start to age and tend to lean forward.
4. Extended Side Angle Pose
The extended side angle pose gives you a full stretch from your mid-section to the tips of your fingers, including the groin, waist, chest, lungs and shoulders. This pose will also help you perfect your balance and increase your stamina. When I first began doing this pose, I used the wall as support and to help keep me aligned as proper alignment is key to reaping the benefits of any pose in yoga.
5. The Corpse Pose
The corpse pose (or more commonly known by its Sanskrit name "Savasana") is my favorite pose. It is the final sequence of any yoga practice. The goal of savasana is to quiet the physical body and calm the brain. For each 30 minutes of yoga practiced, you should remain in the corpse pose for 5 minutes. For me, savasana is pure bliss. It's one of the only times (other than when I am sleeping), that my physical and mental entities are completely relaxed and at ease. This pose has also been instrumental in lowering my blood pressure.
Honorable Mention: Child's Pose
Child's pose is a true resting pose. Whether it's done in between long standing poses or you choose to take a rest from a pose when you feel the need, this pose is nourishing for your mind and your body. In my opinion, this is one of the most overlooked poses in yoga, primarily because it's a resting pose which is perfored to give you a chance to refresh and regain your momentum. But by itself it calms the mind, elongates the back, opens the hips, and reminds us that resting is a good thing and helps us recharge.
I've been practicing yoga on and off for several years, but it was over the past summer that I became serious about it. I started practicing consistently and focusing on my own personal growth and experimenting with different classes and different types of yoga. Once the kids returned to school in the fall, I had a chance tIt o take a variety of classes in an effort to see what I like and which instructors I felt a connection with. It didn't take long to fall into a groove and before long, I was practicing yoga 5-6 times per week. I practice yoga at my gym which offers plenty of classes each week rather than at a dedicated studio. I prefer sunrise yoga. It's a great way to jump start my day and set my mental tone for the rest of the day. When I start the day with yoga before anything else, I am more relaxed and more energized for my day. I found out quickly, however, that the temperature in the exercise rooms can be somewhat chilly depending on the type of class that occurs prior to yoga. If it's an intensive fitness class, the room is often chilly. I light sweater or sweatshirt is a must when doing yoga in this type of room. I looked into lightweight sweaters as an alternative to bulky sweatshirts for those times when the yoga room is colder than usual. I soon discovered prAna, makers of versatile, stylish, and sustainable clothing and accessories that you can wear during every activity, every adventure, every day. It didn't take me long to zero in on the Rochelle Sweater. It's lightweight but offers enough coverage to keep me warm. The sweater is 70% acrylic and 30& wool, is soft, and slightly over-sized, allowing me to wear a tank top or camisole beneath. I generally don't eat at least two hours before a yoga class because I don't like practicing yoga with a full stomach. But once class ends, I am famished. I love to refuel with a big glass of water and Stonyfield Oh My Yog! yogurt.It's a three layer yogurt consisting of a top layer of cream, a middle layer of honey-infused whole milk yogurt, and a bottom layer of ripe fruit or vanilla. When mixed all together, it's a delicious concoction that hits the spot after a great workout session. My favorite flavor is orange cranberry. It's sweet with a touch of tang and sass...a bit like me, I'd say!
WIN!
prAna is giving away the same Rochelle Sweater (shown above) to one lucky Pieces of a Mom reader. Use the widget below to enter. Win a Rochelle Sweater from prAna Can't wait to win it? prAna is offering Pieces of a Mom readers a 15% discount on all prAna merchandise from now through December 15, 2015. Use code: JBYF15POAM at checkout. Disclosure: I received prAna's Rochelle Sweater and coupons for Oh My Yog! as part of my participation in Stonyfield's Yo Getter program. All opinions are my own. Thank you to prAna and Stonyfield for sponsoring this giveaway.
I recently rejoined the gym after taking a 9 month break.
Let me clarify. I hadn't gone to the gym in about 6 months, so I cancelled my membership. It's been 9 months since I cancelled it. So, technically my break from fitness has been 15 months.
Since I wanted to get back into a consistent exercise routine, I rejoined the gym. It was a little slow going at first. I started out at the gym twice per week, and spent most of my time on the treadmill walking.
After 2 weeks, I started to increase the tempo. I was waking at 5:30 am and hitting the gym first thing in the morning. Eventually, those relaxing walks on the treadmill turned into slow runs. I picked up the pace at each session, and soon I was running 6 miles per hour.
Until...
Oh, come on. You knew it was coming. There's always a catch.
It was during those runs that I experienced light bladder leakage, making it almost impossible, not to mention extremely uncomfortable, to run. I was incredibly discouraged. I had spent hours transitioning from a fast walk to a slow to moderate jog, and now I would have to go back to walking.
It was then that I did some research and found Always Discreet Liners. They offer discreet incontinence protection in a thin and flexible liner. I wanted a product that offered effective protection yet wasn't big or bulky. Always Discreet Liners are the perfect choice. Plus, they absorb twice more than you need**. I picked up a package of liners at Target to give them a try. Target offers a subscription service where you can have your everyday essentials delivered to you on a set schedule. It's similar to a prescription medication service, where you purchase refills on a monthly basis. Once you sign up, you can set the schedule for your items. You always have the option of making changes to your shipping options, timing, and quantities. It's convenient, and with Target's subscription service, you'll never be without your favorite products. It's simple to get started using the service.
Click on the Always Discreet Liners, Always Discreet Pads, or Always Discreet Underwear product of your choice.
Choose your size selection on the drop down menu.
Check the box next to "subscribe for 20% off" and the option to choose the frequency of your free delivery will appear.
Select the delivery frequency of your choice from the dropdown menu.
Click "subscribe."
Proceed to check out.
Always Discreet Liners allowed me to run on the treadmill without worries and distractions. I wasn't worked about light leakage the entire time I was running. I wasn't fearful that my shorts would be completely soaked or subconscious that everyone in the fitness room was staring at me. For the first time in a long time, I was completely confident in exercising amidst incontinence.
The next day, I gave the Always Discreet Liners a try for a yoga class. The basic yoga class uses light weights and tricky positions that can sometimes pose a challenge when it comes to simple bladder control. Success! The liners came through with flying colors, and I am now doing yoga 3 to 4 times per week. I keep a stash of them in my gym bag in the event that I forget to put one on when I am getting dressed for the gym. They are small, discreet, and easily fit into a compartment in my gym bag. They've quickly become a life saver for me, and my workouts have become more effective, and I am finally seeing results since I don't have to give up my favorite workouts due to incontinence.
If you suffer from incontinence, no matter how mild, it worth it to check out Always Liners, Pads, or Underwear. Depending on the severity of your condition, Always makes a product that's right for us. ** Based on average US consumer I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.
For years, I've been saying that I am going to run a 5k. Years. At least 3. But as many of you know, I am a serial yo-yo exerciser. And when you are a yo-yo exerciser, you are usually, by default, a yo-yo runner. There have been times in my life when I've been able to easily run 5 miles. And there have been times when a half-mile is a struggle.
I started 2015 off with a goal to knock off the yo-yo exercising and get a consistent workout routine in place. I'm not going to lie. This will not be easy for me. I'm an all or nothing kind of person. I don't do moderation well, and the key to successfully putting an exercise routine in place is moderation.
There are days when I'd rather sit in front of the computer. There are days when I should be sitting in front of the computer. But I kick myself into high gear and get moving.
I'd love to hire a running coach, but that's hardly in the budget. So, I've turned to the next best thing...an app! Don't you love that there's an app for that? :)
A while ago, I downloaded the Couch-to-5K app from Active.com. I am currently into week 4, and I love the slow and steady progress that I am making. I don't feel overwhelmed, and I don't feel rushed. It is so manageable that there are days when I do the daily activity twice in a row. I'm sure once the amount of running begins to increase, this won't always be the case. But for now, it works for me. I love the flexibility also. If any given week's workout is particularly tough, you can repeat it rather than advance to the next week. Slow and steady wins the race.
The app consists of 3 workouts per week for 9 weeks. At the end of the 9th week, I will be able to run 30 minutes without stopping. I do most of my running on a treadmill, but the app is GPS-enabled if you're an outdoor runner. You can also log your progress, track calories burned, distance logged, and sync with your playlists.
If you are a beginner runner and need motivation, this app is perfect for you. It is currently on sale for $.99 at the iPhone App Store.
Keep track of your fitness goals with the Fitbit fitness tracker.
Increase performance with a great pair of running shoes.
This post was originally published in February 2012 and has been updated.
It's time for a frank discussion. Sort of like the kind I have in my "Let's Chat" posts, but even more personal. When Poise asked me to speak frankly about my issues with light bladder leakage, I gladly accepted the offer. I am certain that I cannot be the only 40-something suffering from this often embarrassing yet infrequently discussed physical problem.
Several years ago, I started running for the first time in my life. I had just been diagnosed with high blood pressure, and my cardiologist recommended that I exercise enough to get my heart rate above 140 beats per minute. At the time, I didn't belong to a gym, and the most effective way to get my heart rate up was to take up running.
And so I did. I slowly eased into increasing my speed and my distance. Soon, I was up to running several miles per day.
And then I stopped. Not because I was bored or tired. Not because I lacked motivation or stamina. I stopped because, well, I had an embarrassing problem that was preventing me from running with ease and confidence. I had light bladder leakage (LBL).
We can't always know when light bladder leakage will strike, but we can be prepared with Poise Microliners.
Years have passed, and I have recently taken up running again, but this time I am doing it with help from Poise Microliners. They offer light bladder leakage protection that allows me to run with the knowledge and confidence that I will remain protected during my run. I am thrilled that I am finally able to resume running, a sport that I thoroughly enjoyed but refused to continue when light bladder leakage became a serious problem for me.
If you suspect you are suffering from LBL, you can request a FREE sample of Poise Microliners and give them a try for yourself. I leave the house prepared and confident with Poise Microliners and ready to tackle my several mile run. No more worrying about leakage. No more worrying about a simple morning jog or yoga class. Poise Microliners are the idea light bladder leakage solution, and I love that they fit easily into my gym bag and are perfect for any intensity workout.
