Category Archives: Mommy on the Move

Pumpkin Pecan Paleo Doughnuts

Since Halloween is right around the corner and I am in love with all things pumpkin this fall, let’s just dive right into something super “pumpkiny.”  I actually don’t think pumpkiny is an actual word but these pumpkin pecan paleo doughnuts are– and they were a hot commodity in my house this past weekend.  We are gearing up for a neighborhood Halloween block party later in the week, so I was brainstorming recipes that were festive for fall, kid friendly, but also somewhat healthy— and that’s how these pumpkin pecan paleo doughnuts were created.

Ready to see the finished product?

You could say I’ve been on a sugar kick lately.  I should be on a green smoothie kick, but marathon training has left me craving tons of carbs.

Pumpkin Pecan Paleo Doughnuts

I guess we can save the green smoothies for next month. Wait a minute— next month is Thanksgiving, where most people eat and drink their faces off…

So basically, I am totally screwed; my kids will be on a sugar high through December.  My only saving grace is that I am running the Philly Marathon the Sunday before Thanksgiving– and hopefully after a successful race, I will be taking Thanksgiving week off to rest and recoup.

So, can I tell you something?

I only baked these doughnuts because we have a Halloween block party later this week.  But part of me was also just craving a doughnut that fits my macros.

Calorie balance achieved! And pumpkin season is ON our household….since I started making pumpkin recipes toward the end of August:)

Ingredient gathering. It doesn’t take much. I opted for ingredients that we had on hand in our pantry.

And of course will need a DOUGHNUT PAN. And if you already have one, AWESOME. You are on your way!  I actually picked mine up at a local arts and crafts store near my house for $5.

Mix all of your wet ingredients together. I used pyrex measuring cups to ensure an accurate measure.

Add the wet ingredients to the dry ingredients. Stir!

And batter’s up!

Put the batter in your greased DOUGHNUT PAN.

To get the batter in the doughnut pan, you can use a freezer bag. Cut the tip off and pipe it.  Or you can go for the messy look like I did and scoop the batter into the pan using a tablespoon.

Bake them! And then whip up the optional frosting.  Bonus! Pop some pecans in the oven while you’re baking your doughnuts. They should take 6-8 minutes to toast.

Can we talk about browned butter?! Yum. You put it over the stove in a pan and heat it over medium heat until it browns.

Add the browned butter to the powdered sugar. Add some coconut milk to make it smooth.

Then dip your donuts!

Yum.

Now top with your shredded pecans.

Get in the season.

And if you have leftover any pumpkin puree, try my Pumpkin Protein Chocolate Chip Cookies or my Pumpkin Protein Pancakes.  Ok. We’re done.

For now… proceed with all things pumkin-y.

BAKED PUMPKIN PECAN DOUGHNUTS

Pumpkin Pecan Paleo Doughnuts

Serves 6

For the doughnuts:

  • 1 cup coconut flour (I used Trader Joe’s brand)
  • 1/2 teaspoon baking soda
  • 2 teaspoons baking powder
  • 1 1/2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • 1/4 teaspoon salt
  • 1 cup pureed pumpkin
  • 1/2 cup coconut sugar
  • 1 egg
  • 1/4 cup Greek Yogurt ( I used Chobani pumpkin flavor)
  • 1 teaspoon vanilla extract

For the topping:

  • 1/2 cup toasted pecans, shredded
  • 1  cup powdered sugar
  • 1 teaspoon vanilla extract
  • 2-3 tablespoons butter
  • 3-4 teaspoons coconut milk

Heat oven to 325 F. Coat doughnut pan with non-stick cooking spray. In a large bowl, whisk flour, baking soda, cinnamon, ginger and salt. In a small bowl, whisk pumpkin, sugar, egg, Greek yogurt, and vanilla until smooth. Add wet mixture to flour mixture; whisk until blended & smooth.

Spoon batter into a large resealable plastic bag. Cut off the corner and squeeze batter into prepared doughnut pan about 2/3 full. Bake for 13-15 minutes, until doughnuts spring back when lightly pressed. Cool in pan on rack 3 minutes, then carefully turn out directly onto rack to cool.

Melt butter in a small saucepan over medium heat for 4-5 minutes, until browned. Pour browned butter into a bowl with confectioner’s sugar. Stir in vanilla and milk until frosting reaches a smooth consistency.

Dip cooled doughnuts into bowl and allow excess frosting to drip back into bowl. Transfer to rack. Top with shredded pecans and serve immediately.

Do you have a fall festive recipe that you would like to share?  I would love to hear all about it in the comments below!

I am linking this post up with Deb over at Confessions of a Mother Runner and Sarah over at A Whisk and Two Wands for Meatless Monday, along with Running on Happy & The Fit Foodie Mama for Meatless Monday.  I am also linking up with Angela over at Marathons & Motivation and Ilka at www.ilkasblog.com for their Savory Sunday link up.

Link-Up-BadgeMeatless-Monday-copy3a_linkup


Staying Fit During Pregnancy

I am beyond thrilled to be featuring my friend, personal trainer, and fellow health coach Kelli from My Fit Finish for today’s Feature Friday.  Kelli helps busy moms train smarter while keeping their faith a top priority, and motivates many moms to get get moving.  She is also a mom of an adorable little toddler, and currently pregnant with her second child.  Below is Kelli’s story on staying fit during pregnancy, along with her top 5 tips and tricks with staying fit while pregnant.  If you enjoy this post, feel free to share it with your faithful followers below!

feature friday

When I became pregnant, many people told me to ‘relax’ and ‘enjoy my pregnancy’ by literally eating junk and lounging around.  While I feel their intentions were good, this game plan was not for me.  By working out and eating right during my pregnancy, I was able to shed the weight quickly, had a shortened labor, and was back to running in 4 weeks. Here are my top 5 tips for staying fit while pregnant:

Staying Fit During Pregnancy

  1. Ask the right questions – Try not to listen to random people’s thoughts on what exercises to do or not do as your bump grows.  Tell your doctor exactly what your exercise program looks like and ask what exercises should be avoided.  I had heard that I shouldn’t lift anything over my head…not true!  I was doing overhead presses at 45 pounds until my 8th month!
  2. Listen to your body – Pregnancy can literally drain us of all energy, so take those rest days when you need them.  You don’t always need to push it to 110% to get and see results.  
  3. Modify when necessary – That growing belly will cause your internal organs, muscles and bones to shift.  This makes performing certain exercises difficult or painful.  As your favorite moves or workouts become more challenging with your bump, look up alternative ways to perform them.  Everything can be modified!
  4. Get the proper fuel – Always have water on hand, even when not exercising.  Drink it all throughout the day!  And don’t forget that “eating for two” is just a saying!  You do need a little bit extra while staying active and pregnant, but continue to eat healthy foods.  Your body and your baby need lean protein, vegetables, fruits, and complex carbs.
  5. Show off that bump! – There is still a belief that a woman shouldn’t run or exercise during pregnancy.  Many people were stunned and shocked seeing me lift heavy weights at my gym, while 7 months pregnant.  I would get stares as I ran 10 mile races at 6 months.  Stand tall and proud that you are inspiring and benefiting not only yourself, but your future child!  Staying Fit During Pregnancy

Kelli Tobin is an online personal trainer, fitness instructor, mom of 1 and 1 on the way. Find her online and other great workouts at My Fit Finish.

 We are also linking this post up today with our favorite DC ladies:  Mar from Mar on the Run, Cynthia at You Signed Up For What?! and Courtney from Eat Pray Run DC to host the Friday Five linkup.  This week is our Friday five fitness feature!


Adventure running is becoming pretty popular.

Adventure Running

What makes a run an adventure run depends upon your perspective. A half marathon or a marathon may be completely outside of some runners’ comfort zones. For other runners, an adventure might be running an ultra-distance event, (generally considered longer than a marathon), a trail run, or a mud run.  But for other runners, it’s not about the race, but more about the experience.

There are many runners out there who are creating their own little adventures when it comes to running.  I actually have a blogging friend, Kristy, who is working on running 50 races in all 50 States, and I have been living vicariously through her breathtaking pictures on her blog.  

And since “adventurous” is the Wednesday Word over at Deb Runs today, I wanted to share some tips and tricks for planning your next adventure run.  And just in case you find the perfect adventure race, here are some pointers for planning your next adventure:

WednesdayWordScrabble

1) Pick your race. For me, it’s all about what trails I really want to experience, and what family plans I don’t want to miss on the weekends. Now being a mom of a toddler mom of 2, I usually opt to stay somewhat local for my races.  

2) Do your homework. Read, research, study, and talk to other runners about a possible race.  If you cannot pre-run the route, read everything you can about it and study elevation maps.  If you are running a hilly race, ensure you plan for hills in your training.  If you are opting for a trail adventure run, ensure that you hitting some trail runs to prep for race day.

3) Make sure you’re fit to race. I usually race myself into shape—whether I’m training for a big race or a big adventure, it’s all about the same. This year so far, some of my long runs have actually been half marathons.  

As a running coach, I am seeing a big shift in the running community from training clients looking to tackle 5 Ks as a first race, to those looking to tackle a full marathon or ultra trail run for their first big race.  While this is really inspiring, there are definitely challenges with building up these runners’ cardio base miles slowly but steadily.  Bottom line:  it may be wise to get a few distance runs under your belt before tacking an ultra distance run.  

4) Have a strong support network. From meeting at points along the route with water, to arranging childcare, to being cheerleaders at mile 20, to listening to you review checklist about twenty times the night before, having family and friends to lean on is important.  And if you don’t have the support of your family, the training gets real tough too!

Running Adventure

5) Organize your gear. Hydration and fuel are important for longer adventure runs. Think about what you’ll eat, what you’ll drink, where to purify water, and how much necessary gear you’ll have to carry, Test all of it, train with it in a pack and make sure it works for you.

6) Be safe. Many ultras and trail races do not have the same safety systems in place as most road races, meaning you are responsible for own safety. I found this out the hard way during my first trail race when I missed a turn on the trails around mile 8 and got completely lost with no cell phone signal…. not fun! Be prepared, know the route you’re running, and tell someone else the route and schedule. Carrying a GPS device of some sort, and/or a cell phone as a back-up is also a very wise move.

7) Remain positive. The best lesson I have learned about long miles on the trails is to have a positive attitude.  Regardless on what else is going on in my life at the present moment, if I’m in a bad mental place during a race, I usually quickly realize that if it’s not helping my race day performance.  Those negative thoughts are best to “forget about” when you are all alone on the trails!

adventure running

What’s your most memorable adventure race when it comes to running?  I would love to hear all about it in the comment below!

 


My youngest turned 18 months old yesterday and it is so crazy to think how fast time flies!  It literally feels like just a few weeks ago she was a tiny little newborn, but it has been fun to watch her grow and learn new things each day.  I wanted to make a special lunch for her yesterday to celebrate this milestone, but all she really likes to eat are noodles and bread….she’s my carb girl and literally picks out any hidden veggies and feeds them to the dogs.  So I decided to whip up her favorite version of mac and cheese and put the mac and cheese in between 2 pieces of sourdough bread…for a vegan mac and cheese sandwich….yum!

I have a few different vegan macaroni and cheese recipes, but this recipe below is kind of an eclectic mix of 2 lunch time staples in my house:  mac and cheese and grilled cheese.  Feel free to tag any mom friends that may enjoy this recipe as much as my kids do!

Vegan Mac and Cheese Sandwich

1 lb. cooked pasta shapes (I used Annie’s elbow noodles)
3 Tbsp. coconut oil
3 Tbsp. whole wheat flour
1 1/2 tsp. sea salt
2 slices of bread (I used sourdough)
1 1/2 cups almond milk
1 1/2 cups shredded vegan cheese (I used Trader Joes vegan cheddar blend)
1/2 tsp. spicy mustard
Cook pasta according to package directions.

In a small bowl, combine the flour and sea salt. Set aside. Melt the coconut oil in a pot over medium to low heat. Once melted, add the flour and salt blend and whisk in pot until combined. Then add 1/2 cup of almond milk and whisk until mixture is lump free. After it thickens a bit, add another 1 cup of almond milk and whisk continuously for about 2 minutes until the sauce thickens.  Then add in 1 cup of cheese and mustard and whisk again until the cheese melts into the sauce.

Pour sauce over freshly cooked noodles

Coat 2 slices of bread with remaining tablespoon of coconut oil and place the bread in another skillet over medium heat.

Top one of the bread slices with remaining 1/2 cup of cheese. Once lightly browned turn off heat. Use spatula to transfer mac & cheese onto cheese covered bread in the skillet.

Cover with the other bread slice, toasted side up. Gently press together with spatula and transfer to a plate. Serve immediately.

Vegan mac and cheese sandwhich

I am linking this post up with Deb over at Confessions of a Mother Runner and Sarah over at A Whisk and Two Wands for Meatless Monday, along with  Powered By BLING, Running on Happy & The Fit Foodie Mama for Meatless Monday.  I am also linking up with Angela over at Marathons & Motivation and Ilka at www.ilkasblog.com for their Savory Sunday link up. 

Disclosure:

While I’m pretty much keeping this blog going because I love to write, if you purchase products that are mentioned on this site, such as from Amazon.com, I may be receiving a tiny kick back from your purchases (like teeny tiny amounts).  These bonuses only help to keep this blog running!


The holidays are a happy season, but delayed flights, tacking your to-do list with all the extra activities, and parenting little kids can make the holidays the most stressful time of the year, if you let it be.  Know that you can travel with ease during this season, say no to all the”extra” stuff, and enjoy your kiddos this holiday season by changing your perspective to enjoy the moment and not stress about the little things.  

Are you ready to release that anxiety you feel rightPasted Graphic 1 now just thinking about travel during the busiest time of the year? To trade it in for courage, confidence and certainty about your trip? 

Saying no to extra stress is why I will be teaming up with Deb over at DebRuns for the Wednesday Word this week.  Stressful is the word of the week and there is so much extra and unnecessary “stuff” that we take on this time of year, in order to gain little to no return.  I have 10 tips to keep you focused on the present moment this holiday season. This post is for all the working professionals (and especially all the working mommas out there!):

WednesdayWordScrabble

 

1. Create routines– know what has to be done to run your family’s life this month and create routines and systems to get those those things done.

2. Wake up earlier– do your best to get up before your family to give you some uninterrupted (or power hour) time. Or, depending on your circumstances, stay up an hour or two later.

3. Silence the beeps– Turn off notifications from email and social media. The world will not stop turning if you don’t see something on Facebook or Twitter right away.  And I promise, the world will not end if you delete email off your phone!  

4. Shorten your To-Do list– Make a short to-do list of the most important things you must get done today and focus on those things.

5. Move it– Fit in at least a short exercise break. Even a 10 minute dance break with your kids (especially if you are traveling for the holidays), can revitalize you and get you going for a few more hours.

6. Stay healthy– Follow good habits to stay well. Wash hands, stay hydrated, and get some sleep. Productivity goes downhill quick when you are sick and not feeling your best.

7. Focus– Try not to bounce from activity to activity. Focus on one activity until completion, and then move onto your next task.  

8. De-clutter– Reduce clutter in your surroundings. Clutter can distract you from doing the important stuff.

9. Prioritize– Say NO to the non-important stuff. If it doesn’t help you reach your goals for you or your family, don’t do it.

10. Eat well– eating small meals with a mix of protein and complex carbs can help you stay full of energy and remain focused, especially at all those holiday gatherings.

healthy snacks

How do you stay sane during the holidays?  I would love the hear all about it in the comments below!


Attention to all my fellow mommas in stress meltdown mode:  the kids are fighting over the last piece of Halloween candy, you are traveling across country with toddlers for Thanksgiving, and your skinny jeans haven’t fit you right since September. Hello, holiday memories and hello stress!

‘Tis the season to beat sickness (along with fatigue, sugar highs, stress, or other holiday downers). Fortunately, you can create an action plan TODAY to stay healthy for the holidays and get your stress level under control.  

to do list

A few weeks ago, I participated in a super fun blog hop and met many interesting and fun blogging peeps along the way.  This week, I am linking up with the lovely DC area bloggers, Coach Mar at Mar on the Run Cynthia at You Signed Up For What?! and Courtney from Eat Pray Run DC for their Friday Five linkup.  This week’s theme centers around staying healthy for the holidays.

DC_linkup

Today I am bringing you 5 tips to stay healthy and happy this holiday season:

  1. Ward off germs. Family gatherings, airports and grocery stores, shopping malls, even the library  — they’re all places germs like to mingle. So protect yourself: Get a flu vaccine and wash your hands a lot. Purell your kid hands before they put something, or anything in their little mouths. The holidays are all about sharing, but some things you’ll want to keep to yourself:  forks, spoons, sippie cups, and toys. People (especially kids) can be contagious before they have any symptoms of being sick, so even just a sip from someone’s drink puts you at risk.
  2. Eat healthy and be merry. Holiday foods can be high in calories and low on the nutrition you need to battle sickness and boost energy. Make it a priority to eat five or more fruits and vegetables a day (choose the whole fruits with fiber instead of juices with artificial sweeteners so you feel full longer and avoid added sugar). Carry an apple or a bag of baby carrots so you always have a healthy snack available. And don’t give up on your exercise routine during the holidays. Exercise gives your immune system an added boost of energy, in addition to burning mega calories.IMG_0496[1]
  3. Chill. “Can I afford it?” “Will it be perfect?” Even things we look forward to, like parties or gifts, can come with worries attached. If you feel stressed out, stop what you’re doing for just a moment. Take five deep breaths — all-the-way-down-to-your-belly deep. Concentrate on each breath as you inhale and exhale. Walk over to a window and look out at the sky. Count to ten. Then count to 20.  Then go back to what you were doing, realizing that holiday drama will happen. Just hope it leaves you with some great stories to tell!
  4. Beat the blues. Holiday depression doesn’t just happen in songs. For some people, it’s seasonal, brought on by shorter days, longer nights, and colder weather.  If you feel down, get outside for a quick jog or a brisk walk, even if it’s cold where you live. Sunlight and exercise are great energy and morale boosters. 
  5. Get some ZZZs. Getting 8 to 9 hours of sleep a night during the holidays can help strengthen your immune system, give you more energy, and make you less vulnerable to stress.  Even if you can’t commit to a solid bedtime routine every night, aim to get some decent sleep at least 5 nights per week.  

sleep

One of the most important aspects of staying healthy for the holidays centers around having fun!   Forget about your to-do list and those pesky emails on your phone for just a few moments and enjoy the extra company and holiday parties. Better yet, don’t even check your email from your phone when you are out and about, because then you stress about HOW to answer those emails when you get home or back to the office (and it’s not worth it!).  Try not to stress about all the holiday shopping still left to do, or the meal prepping involved in next week’s party festivities.  Instead, take some time to truly enjoy the present moment.

IMG_0768[1]

Laugh and enjoy yourself — the holidays only come once a year.

Do you have any tips for staying sane and healthy this holiday season? I would love to hear all about them in the comments below!

 

 

 


For many moms out there, Halloween is the scariest holiday of the year! I was surely “jumping for fright” while attempting to pull up my skinny jeans this morning.  The festivities of this past weekend caused me to get sidelined with my nutrition:  candy, fun caloric rich drinks and Halloween parties galore were all filled with unhealthy options. And those mini Kit Kat bars get me every year…they may be portion sized, but I had about 10 tiny ones to make up for it…yikes!  When I feel like I need to push the “re-set” button on my nutrition, I turn to a detoxifying vegetable soup.  Now that we are fully into flu and cold season, many of us may be feeling run down and want to sip on something warm and nourishing.  This detox veggie soup is a welcomed addition after a season of Halloween candy excess and the seemingly unavoidable continuation of runny noses and itchy throats everywhere you turn.  

scary skeleton 2

It’s also Meatless Monday and I am linking up with Deborah Brooks, at Confession of a Mother Runner and Tina Muir over at Fuel Your Future to bring you options filled with meatless recipes galore for your Monday.

Closeup on autumn vegetables on cutting board
Closeup on autumn vegetables on cutting board

When making this soup, I try to gather up as many immune boosting veggies as possible (that are on sale, of course!) and throw them into a slow cooker or soup pot and let them all simmer away.  Before long the house is boasting with flavor; that is a flavorful broth filled with soft, slow-cooked vegetables that soothe the gut and nourish.

I call this a “detox” soup of sorts because it is quick to digest so it’s easy on your stomach while providing your body with much needed vitamins and minerals.

Garlic, ginger, mushrooms, ginger, and tumeric are the staples of this restorative broth, infusing it with both deep flavor and immune boosting properties.  I try to make this almost once a week throughout the season and I can tell you it will quickly become a regular in your household’s weekly line up of recipes, whether you are feeling under the weather or not!

Turmeric

Best of all, this detox veggie soup is pretty adaptable and simple to make (and also freeze), for when you need it.

Start your morning with a cup of broth or sip it throughout the day as an alternative to tea or coffee.  Leave the slow-cooked vegetables in for more sustenance (I’ve been eating it for lunch with a piece of whole-grain bread and side salad) or mix this soup up in your blender for a creamier version.  Feel free to also stir in a spoonful of bone boosting gelatin for extra gut soothing qualities or a dab of butter for some extra richness.

detox veggie broth

 

 

 

 

 

 


My kids have changed me, and they’ve changed my business.

It has been an incredible challenge, and I am still adjusting to being a mom of two little girls and building my own health and running business from the ground up, but despite the challenges, I can definitely say that my kids have made an extremely positive impact on the growth of my business and who I am as a person.

This isn’t a post about why and whether or not you should have kids – it’s a post about the lessons I’ve learned since becoming a parent to little people, and how they apply to my business – and how they might apply to yours too!

And when I noticed the Wednesday Word this week is ADJUST over at Debruns.com, it made perfect sense to share my story on why my kids motivate me to grow as a person, business owner, and mom.

WednesdayWordScrabbleButtonIMG_0212[1]

 

I’VE LEARNED TO BE MORE EFFICIENT and ROLL WITH THE PUNCHES 

Before having kids, I remember having all the time in the world to work, study, read, and work on personal development. I had endless stretches of time to really get things done and I truly didn’t realize how precious that time was until my own kids were born. Once my girls were born (back to back in a 2 year span), most of my time then shifted to caring for them, and there was very little time left over for my running business and my blog.

Any extra time throughout the day was typically spent catching up on sleep, feeding babies, or attempting to straighten up the house, and the blocks of time and opportunity I did have to work on my business usually didn’t last longer than an hour at a time.

Stella AND bRYNN

It was a huge struggle at first and although I was blessed with a 12 week maternity leave from my day job, there were many new projects I wanted to launch, and for a while I just felt like I wasn’t getting anything done because I didn’t have as much time as I did before, and I was running on empty all the time.

I quickly realized when my second daughter was about 6 weeks old (she had colic for the first 3 months), that I had a decision to make:  I could either spend less time with my children so I can work on my business, or I could learn to adjust and work smarter.  I needed to develop a schedule to maximize the few hours a day that I did have to grow my business and launch new projects, and I needed to learn HOW to become flexible both in my parenting and my business approaches.  

I decided to go with the max efficiency route (while also learning not to freak out when the schedule changed a bit), and it changed everything. It was then that I realized just how much time I was actually wasting when I was previously working before the girls were born.

For me, wasting time while working became wasting time that I could potentially spend with my kids, and suddenly I felt bad every time I went down a FaceBook black hole, or started something that directly was not helping me achieve my business goals.  Cutting down the time I did have to work forced me to adjust my time to work smarter, and I’m grateful I’ve learned (and I am still learning) how to do that. Even though I have two little girls now, I feel like I’m accomplishing much much more than I ever was before.

Believe me, I still have my moments, and I don’t get it right in my parenting or business skills some most days.  But I have learned a few tips that I wanted to share:

  1. Be kind to yourself

YES many days I do NOT wake up at my 4 or 5 AM (pre-kiddo) schedule to workout, run, and answer business emails before the kids wake up.  I set the intention every day to do this, but some days (especially now with teething and potty training night time duties), my body needs to rest.  My workouts, my runs, and my business calls do not always happen as planned, and I have learned to be OK with this.  Have I not been in tip top physical shape for my recent running races? Of course!  Have I lost potential clients due to putting my family’s needs first? Yes.  But I have also learned how to train and work smarter.  I have learned how to mentally prep for long runs with the girls in tow, and I have GAINED more clients than ever before.  How?  By being up front and honest with my clients and coaches from day 1.  By setting boundaries.  My NOT answering that phone call or text message from a client during dinner time.  It has all been a learning experience that has honestly taken some trial and error mishaps, but I am learning each day to be gentler on myself.  Life will go on regardless of my run schedule or client load!

IMG_8724

     2.  Trust your first impressions

Have I taken on some high maintenance clients and coaches when there have been several red flags that we may not be the best fit to work together, long term?  Yes, of course I have.  In the end, any client, coach, or business partner that has asked for free or discounted services or has taken advantage of my time has ultimately taken time away from my family.  You live and you learn, and I have learned to adjust accordingly.  I now try to meet EVERY SINGLE potential client, coach, or even business contact in person.  When distance interferes with that face to face interaction, I hop on the phone before committing to offering any services.  It may be more of a hassle up front, but has paid off dividends in the long run.

IMG_9672

     3.  Don’t say YES to everyone and everything

Sure, when you are building your brand, I think it is really important NOT to turn down events, especially if the event ultimately puts you in front of a LIVE audience. But when you have children and/or a family and you commit to putting your family as your #1 priority, you can not overextend yourself on “extra” projects, business ventures, clients, etc that you do not have the time and energy to give your 100% effort on.  In my eyes, it’s better to take on less and do things well then to take on more and not give your full and focused time and effort.

Brynn and mommy

Overall this past year has been a total whirlwind, but I have learned to set the intention each day to spend focused and uninterrupted time on both my family and my business.  As a wife and a mom, my primary focus will always be my family, but I have learned how to maximize my time and effort spent on ramping up my running and blogging business day by day.  My husband and my girls motivate me each and every day to work smarter, and also taught me that I don’t need to get it perfect each day in my parenting and business ventures.  I just need to set the intention each day to grow as a person, as a wife and mother, and as an entrepreneur and the rest will fall into place…slow and steady wins this race!

Have you had a major life event (such as the birth of a child) that has helped you to shift and adjust your time and/or priorities? I would love to hear about it in the comments below!

 


Hi Friends!

You all know that I’ve been down with something for the past week or so.  I am not sure if was flu or a nasty GI bug, but I do know that it was possibly the worst illness I’ve had in over 6 years.  I would prefer to never do it again and I am praying that my little family stays healthy.

After days of not being able to get out of bed or lift my kids up, I think I finally am on the mend….and it’s about time!

It has been killing me, because I signed up for the Philly Cuckoo Half trail half marathon next weekend. And, although I have been running, I haven’t been able to give it my all.  So, today I thought we could chat a bit about how to get back into working out after you have been sick, and how I’m altering my training schedule while recovering. 

IMG_7716[1]

 

***I am not a doctor or personal trainer, but I am a running coach and pediatric nurse.  Please speak with your doctor before making any changes to your exercise routine.***

1. Throw your current fitness goals and standards out the window.  Maybe you were running 20 miles or bench pressing 200 pounds.  Maybe you never miss a yoga class during the week.  It’s sometimes difficult for my fellow “type A” personalities to acknowledge when we need to chill out and take a few steps backwards to gain some forward momentum.  But there is a reason your body needed a rest and you need to acknowledge that and move on.  Ease back into your fitness routine.  Maybe walk and run as your body allows it.  Lift half your normal weight.  Be happy that you are out there moving your body.  Your stamina will come back with time.

 

home gym

2.  Don’t exercise with a fever, chest congestion, or body aches. This is not going to help you get better, and could prolong the illness.  If you are still feeling a bit fatigued, try starting a workout and listen to #3 below….

3. Listen to your Body.  Don’t expect to PR on anything.  Your body is still in recovery mode from being sick.  Take things slow and see how your body responds.  You may want to go at a slower pace than usual, cut your exercise time in half, decrease weight, and reduce the number of days you work out to allow yourself to fully heal.  

 

20-Pound-Dumbbells

For me this week, I have been lifting with 10 pound dumbells instead of 20’s and doing run-walk intervals.

4. Be OK with walking away mid-workout.  If you start to feel weak, dizzy, light headed, or “sick” at all, STOP.  Give your self a couple more days to heal, and then try again.

5. Keep yourself hydrated.  Your body is still flushing out toxins, so keep it hydrated.  Drink lots of water and limit drinks that are high in sugar and caffeine.  Coffee, tea, and alcohol do NOT count as hydration!

water infuser

 

As a mommy on the move, I sometimes forget to drink my water, so I have recently been using a water infuser (shown above).  You can add sliced lemons, limes, or any other fruit desired for a citrus blast with your water intake.  

6.  Sleep.  Make sure you are getting plenty of sleep while you are still recovering.  Your body heals itself when it is resting, so rest up!

sleep

Getting 7 hours of sleep is my new goals for the month of October.  This one is going to be a real struggle for me, so I am posting this goal here to stay accountable!

 

7. Slowly increase intensity and number of days you work out and lift with caution.  As you start to feel better and get stronger, you can increase intensity, duration, and number of days at the gym.

I know it can be hard to step back and rest.  You might feel like you are going to get behind in your training or halt progress.  Sure you might get behind a little.  However, if you hit the gym too early, you will extend your sickness and be out even longer.  Plus, when you are sick your workouts aren’t nearly as effective.  

Take the time to heal and do right by your body.  Ease back into your exercise routine.  Your body will thank you!

What are your tips for getting back into working out after an illness?

 


Being a parent with young kids is really hard most days. Frequently, the days fill up so quickly with changing diapers, feeding schedules, chasing around toddlers, and potty training that I often find exercise time getting replaced.   I truly love to wake up early and fit my workouts in, but that has been getting tough with teething babies up at all hours of the night.  Some days I really ponder – how can I fit a good work out in and still keep the kids happy and entertained? This question led me to design a new routine every Monday morning on my Instagram handle that would serve this dual purpose – the kids can play on the playground and I sneak in a quick, total body workout. These workout routines can be adapted to any workout level- beginner to advanced. In fact, playground circuit workouts have become one of my personal favorite weekend morning routines… with or without the kids! I usually pass a few parks during my run route; sometimes I stop for a quick strength circuit at each one. It’s become a fun way to add in some strength intervals during my cardio running fix. With or without the kiddies, these circuits are a great FREE way to get your workout on!  

imageIMG_9218[1]

Holistic Fit Fam’s Mommy Playground Workout…
 
I have a fun circuit here comprised of four exercises each. This circuit should take about 5 minutes to complete (perform 1, 2, 3, 4, or 5 rounds based on your time and/or your kids’ activity level!). Because these exercises are body-weight resistance most of them can be made harder or easier by following one of the two following concepts:
 
Number 1The more parallel your body is to the ground, the more difficult the exercise becomes. 
Number 2: You can vary resistance by increasing or decreasing the percentage of body weight you are moving. 
 
 
Note:  Set a timer on your watch or smart phone and perform each exercise for a minute each, before moving onto the next exercise.

?Upright body rows (use any type of playground equipment and work to stay mid-line on the rows)
?Squats
?Decline push-ups with rotating arm lifts
?Decline sit-ups (do regular if desired)
IMG_9377[1]

Now it’s your turn!  I want to see your playground selfies after your playground circuit!  Tag me on Instagram for a chance to be featured in my next playground circuit workout video!