My Prenatal Fitness Resources

It's easy enough to find workouts online, and it is also easy to find workouts for a specific need you have, like arms, butt, legs, or prenatal. I would like to share some of the things that have helped me the most, as well as a short review.

Moms into Fitness, Pregnancy 3-Pack with Lindsay Brin

This DVD set includes one DVD per trimester, and each trimester has the same format. There are moderate and advanced options, both which have toning, cardio, and core. There is also yoga stretching and yoga toning. In the advanced section, there are "stackers" to incorporate variety into your strength routine. You can also download a calendar to follow if you wish.

I did the advanced options in each trimester. I thought the strength routines were much better than the cardio (and it wasn't bad, just not what I like to do). I can tell that I even toned my legs more during the second trimester when I was very diligent with it. I feel stronger and that makes me happy. The stackers were also excellent. If you know much about yoga, then the yoga sections will be a joke for you. I didn't follow the calendar, but did try to stick to a routine. I would recommend this to pregnant moms because I feel that it has been a good program for me.

BlondePonytail Prenatal Workouts

This blogger provides some great workouts in general and some awesome prenatal ones. I really like that she believes in high intensity interval training to get your workout in because really don't have a lot of time!

Knocked Up Fitness Workouts with Erica Ziel

I would like to purchase her DVD sets, maybe for Christmas. That being said, she has several awesome and free pilates workouts, exercise demos, and great blog posts. I used the workouts to strengthen my hips.

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I have used all of these throughout my pregnancy, sometimes doing more with one than the others. As you know, I also walk and swim regularly. Staying active has been fun. I feel like I am looking good and huge. Supposedly, exercising throughout your pregnancy can help your body bounce back quicker and smoothly. I shall have to see if that is true!

I hope this is helpful to expectant moms!

Quiet On the Blog

I don't have much to say about music or running or anything. So instead of giving you fluff to read, I'm giving you nothing to read.

Unfortunately, I came down with a cold and haven't swam in two weeks. I'm feeling a lot better one and I hope to get back into the pool next week, also known as week 39 in this pregnancy. I also hope to have a baby next week, so maybe I won't get into the pool.

As I've felt better but still congested, I've spent time walking, which is still painful, and yoga and pilates. I have felt like doing strength training so I haven't...it's important to listen to your body, especially when you're pregnant.

Musically, I haven't done anything except a lot of singing with El. She loves to play fill-in-the-blank for "In Summer" and "Let It Go" from Frozen. I need to get it on camera because it is so adorable. She knows phrases from other songs and that is how she asks for them. I am glad she likes to sing.

My friend is thinking of putting together a music class for toddlers. We would totally go. I took El to story time at the library a few times. She would not pay attention to the stories but loved the songs (and picking out her own books). I think a toddler music class would be great for her.

And that's pretty much it for now!

Happy Pregnant Hips: Exercise Guide to Strengthening Your Hips

I complained a few weeks ago abut how much pain I had in my hips. From what I read, this was because of the chemical relaxin, which is produced to help loosen your pelvic joints so a baby can come out, and this can cause misalignment and a lack of support. Some women experience paint connected with their sciatic nerve in their hip. Others may have really tight hip muscles. And, frankly, pregnancy is just not very comfortable. I'm not sure what my issue was, but I'm guess weak hip and pelvic muscles were not supporting the weight of my uterus well and I was misaligned.

And everything I read online gave few solutions: go to the chiropractor, take Tylenol, and (least commonly) incorporate hip strengthening and opening exercises into your routine.

Here are some articles and workouts that I found to be really helpful in strengthening my hips. I try to do at least one workout targeting my hips and backside per week, add on some barre-type moves after one pilates workout, and focus on opening my hips in one weekly yoga practice. In my usual strength workouts, I really have focused on proper alignment and form during the exercises. I also try not to arch my back when standing or walking, instead tucking my pelvis has helped ease the discomfort in my hips and low back that I was experiencing.

Free Bump and Beyond Booty Sculpting Workout from Erica Ziel at Knocked-Up Fitness

Follow the link, sign up for her newsletter, and Ziel send this workout video to your email. I love it and how it works my backside and hips. I do this once a week and will probably keep it up after baby boy arrives. The workout begins with squats and lunges, moves to some quadruped movements, splits between bridge work and (for moms-to-be) repeated quadruped moves, and then a side leg series. It is a good and short pilates workout for your rear end.

Pregnancy Exercises to Tone and Tighten Your Legs from Erica Ziel at Knocked-Up Fitness

 These barre-inspired moves will make your hips tired! I love that Ziel talks about doing the moves at the park while your kids play because sometimes you have to squeeze your workout in when you can! You could do it at the park using a bar or the back of a bench, or at home using a chair or counter. I do this once a week.

Yoga sequence for lower back pain from FitSugar at PopSugar

Pretty self explanatory, sometimes it is nice to know some poses to target a certain ailment!

Hip and Back Openers for Expectant Moms from FitSugar at PopSugar

Another collection of yoga poses to open those hips and relieve that tension!

Proper Posture during Pregnancy from Pregnancy Beat


Proper Posture during Pregnancy from Pregnancy Beat

Here is a diagram that accompanies the linked article. Basically, the way that we are inclined to stand as pregnant women is not good for us and can cause pain and alignment problems. Don't hunch over, don't arch your back and let your belly hang. It takes concentration, but taking the time to make this a habit will have long-range benefits.

Source

I hope this has been helpful for those experiencing hip pain. I have felt so much better and feel like going out and enjoying the outdoors since incorporating these principles. As future mothers and as runners, it is important to have a strong and steady base. Exercising and releasing our hips will make us stronger athletes.

To learn more about hips as an essential part of a runner's core, see this article from Runners Connect.

For more about the link between hips and other running injuries, see this article, from Runner's World

So Glad

I am so glad that I decided to stop running last week. Today I attempted a 3-mile walk and it was a slow one. The round ligament pain has been pretty bad on my walks lately. Then, my whole abdomen and back get tired and sore. And then I limp along at a slower walking pace (22:00 per mile) and push the stroller along. I probably look really pathetic. But that is why I am happy I am done with running for now. I would be dead on the side of the road if I tried.

I am praying that swimming will help with this problem, not only for relief during the swim, but also for a wider variety of activities such as walking. If I have to spend May, June, July, and half of August limping around on walks, I will probably give up. If I give up on walking, El will drive me crazy. She loves being outside. I will also go crazy, cuz I love being outside too.

But I'm already planning my comeback. One of my good friends is having a baby two months after I am. We ran our half marathon together and I think we will set some running goals together. It will be great to have a buddy in the same situation and whom I can be accountable to.

Until my glorious or not comeback, I will limp around pushing El in the stroller, cheering Drew on as he races through the summer.

Maybe It's Time To Stop

My mom and MIL and SIL came to visit us last week. We had a lot of fun. I did not exercise well at all. This week, it is back to work.

I recently published a prenatal stroller workout and I have wanted to do it again since publishing it, but I feel like BLAH. Maybe that feeling will pass after I get back into a fitness routine in the next few days. Maybe it won't. However, I'm getting the feeling that my running days are almost numbered for this pregnancy and I will just be walking and speed walking during the workout.

This makes me sad. I want to run. I had fun last summer running regularly and would love to do it again this year. There is always next year. Pushing a double jogger (UGGHHHH! I'm tired already.).

So many mommy bloggers have written posts about comparing themselves to others moms on Instagram, Pinterest, and blogs. Lately, I'm struggling with comparing myself to other mommy runners and those runners who are currently pregnant. It seems to be a badge of honor to run as far as you can into your pregnancy. ***Oh, you only made it 22 weeks? Well, I ran up to 28 weeks. I ran up to 35 weeks. I ran the day I delivered my baby!*** Sheesh. I think I'm done running. I am exhausted the rest of the day, my lady parts get sore, and it isn't fun to run if I'm just running to say I did it.

I will have to take time off of running until after baby boy comes in August. I don't want to injure myself, my baby, or risk an early delivery. Even if I can't run, that doesn't mean I am out of shape. I can still walk, swim, do strength exercises, practice pilates or yoga. I can still eat healthy foods. I can still have the healthiest pregnancy I can and be safe and smart about it. And after I deliver my baby and spend time recovering, I can running and be an even stronger runner than I was before.

Even though I won't be running until October, I'll still update the blog with upcoming races in my area and interesting running articles or thoughts I have. Until then, this might just be a general blog about fitness and music.

Basically, I just want to tell you pregnant runners out there that there is no shame in not running through your entire pregnancy. It is easy to feel shame about not being "as tough" as others, whether that is getting an epidural or not running anymore. Stop it. Do your best, not anyone else's best.

Prenatal Stroller Triangle Pyramid Workout

There are a lot of great prenatal workouts out there. I will do a blog post soon about what I've been doing. There are a lot of great stroller workouts, too. There aren't a lot of prenatal and stroller workouts. For moms of that are pregnant and have a child running around outside their belly, these are great resources. I have noticed, however, that a lot of the stroller workouts incorporate walking (of course) and body weight exercises. This is great! IF your child who is strapped into the stroller stays content in a stationary stroller.

My child is not happy if the stroller stops moving. So, I've created a very simple cardio workout to keep that stroller moving and give mom some interval training.

*This is not a workout for toning, just cardio exercise. You'll have to do toning exercises another time. Or if your child is OK with it, throw in 20 walking lunges between each set.

**I am not a health professional, just a mom who is interested and who has read a lot. Check out the American Congress of Obstetricians and Gynecologists (ACOG) for more information and their recommendations for exercise during pregnancy. For this workout, just be sure you don't exert yourself too much, this isn't the time to push yourself beyond your current capacities.

• Start out with a warm up, whether that's wrestling your kid into their jacket, walking, or a few squats.
• In the running portions, be sure to gauge your ability. If you were a runner before pregnancy, go ahead and run. 
• If you were not running before, speed walk---there are plenty of benefits to elevating your heart rate this way.
• I would not recommend jogging without a jogging stroller. If you have a standard stroller, umbrella stroller, or something else not specifically for jogging, speed walk. Your toddler will thank you for not making them into a scrambled egg. And if you are using a jogging stroller, be sure to lock the front wheel!
• Take a water bottle. It is so important to stay hydrated during pregnancy.

Good luck and happy workouts!

Looking Back on a Week of Working Out

After Monday's excellent run/row workout, I was excited about a great week where I would run one or even two more times during the week.

Basically, I'm really hoping to squeeze a run in before we go car shopping tomorrow morning, because I haven't run since.

I felt great after Monday, a little sore from rowing, but nothing horrible. And I never did feel horrible. I decided I need to row more often because it really is a great workout. But on my walk on Wednesday, I started feeling that tightness in your belly that doesn't go away until you stop walking---not a contraction, but round ligament pain.

I was a serious walker while pregnant with El. I walked 3 miles each morning, and then 2 or 3 more in the evening with Drew. After talking with my OB, I realized I was experiencing the round ligament pain and there was something I could do about it. Around 28 weeks I bought a Gabriella Maternity Belt and the pain stopped on my walks and hikes for the rest of my pregnancy.

So I was sort of sad that on both Wednesday and Thursday, I experienced serious round ligament pain on my walks. I did not want to try to run and fight that pain, or have to stop all the time, or try to stretch it out. Today on my walk with El, I broke out the old support belt and I had absolutely no problems with pain. I am only 20 weeks, and that's the depressing thing. Things sure are happening sooner the second time around than the first.

However, I'm hopeful that with the maternity belt, I will be able to keep on doing short runs without experiencing the ligament pain.

And I've been thinking, I am really pleased with my fitness level. I know I stopped running by the end of my first trimester, and here I am, running two miles here and there, planning on running in the future at 20 weeks! Good news for me and my earlier running fitness!

Great Monday Workout!

El has been driving me absolutely insane the past few days. After she woke up an hour early, refused to eat or drink very much of anything, and was incredibly whiney, I put her down for an early nap at 8:30. I decided to go out into the garage and street in front of the house to do one of the few running workouts I do, besides just going. And after this great workout, I feel ready to deal with my cute little whiner baby for the day.

It is Daily Cup of Kate's "Run 'n Row" workout. If you have access to a rowing machine, it is a great half-hour workout. I am lucky enough to have a rowing machine in the garage (Drew probably thinks I never use it, but I do, not regularly though). I got it for free when a church member was moving and didn't have room in the moving truck. Basically, you run for 5 minutes, then row for 5 minutes, and then a descending ladder for 4, 3, 2, 1 minutes. I started with rowing, but same thing, right?

This workout always gets my heart rate up, so I took a 1 minute break to stretch and bring my heart rate back down in between each unit. It ended up taking longer than 30 minutes, but I feel good now and I didn't push myself too hard, which is important to do during pregnancy. It isn't bad to work hard, but it is bad to wipe yourself out.

I ended up rowing .28 miles in about 15 total minutes and running 1.6 miles in a little over 15 minutes (I always stopped my gps at my house so it would keep a good measure). Then added in another short run to get to an even 2 miles. I was happy to hear my fastest half-mile split was at 10:19, and it was my last one. My average ended up being 10:50, so I'm not complaining. I feel like I have been able to keep up my speed gains fairly well during these first 20 weeks. We will have to see how the next 20 weeks and postpartum recovery goes! I'm really pleased with my achievements in this workout and feel good now. Here's to a beautiful and healthy sunny day!

If you have kids, does a good workout help you be a better mom?

Do you row?

What's your favorite running workout?

A Student!

I am very excited to have a cello student! It has been about three years since I last taught, so I'm really looking forward to diving in and helping myself grow as a cellist. Plus, it will give me more incentive to practice.

I went to Utah last week and only exercised once. This week I am diving back into it and will incorporate strength training three times a week, running at least twice a week (as long as it feels good to do so), walking daily with El, and soon I will be swimming at the gym. The best-laid plans are sure to go awry, but I know how good exercise feels. My legs are really craving a hard run. When I'm done being pregnant I will have to give them a hard run for a reward.

Speaking of pregnant legs, I am worried about varicose veins. I didn't have them with El but my mom always had them really bad. This time around, my veins look a lot more present and close to my skin. I will probably order some horrible compression thigh-high socks to save my legs.

On my road trip to Utah with my friend, I listened to different music from what I usually do, which is country. Didn't know any of the words, except for when we listened to the Carpenters and to country, but it was nice to listen to something different. I am always amazed at the varieties of music in the world.

PS---we are getting our piano tuned today! Finally!

What song is stuck in your head today?
Today it's anything from Joseph and the Amazing Technicolor Dreamcoat because Drew taught the second half of the Joseph in Egypt story in Sunday School yesterday, and we both have the whole thing memorized. We are cool and really acted a lot like my parents yesterday. Awkward. At least El thinks we are funny at this point of her life, instead of being embarrassed.

What workouts do you have planned for today?

Do you teach music lessons?

Running Lately

I am feeling pretty good for the most part. Pregnancy is a funny thing. I run two or three times a week, anywhere from 1 mile to 3. Oh yeah, racking up the springtime miles. Today I'm planning on a row and run workout, or running to the park with El because it is a beautiful sunny day. We talked to some friends in the UK this morning, so that threw off our usual schedule.

Something I am struggling with is the upcoming summer. I would love to race and push myself this summer in my running, but now is not the time! I just need to trust that there will be a time for me to accomplish my goals.

I did have an awesome early morning run on Saturday. That really brightened my mood that I am 17 weeks and can feel great with an average pace of 10:45.

I have been thinking about what fulfills me as a person. One thing in particular is music, and challenging myself to learn new songs. I was doing well for a few weeks at playing the piano daily, but not this week. However, I have been singing a lot with El and I love that she is recognizing the songs and actions we do.

Happy running and happy musicing until nest time!

New Shoes, Practicing, and News

I am pretty excited about my new, hot pink running shoes. I love them so far. I need to do a treadmill run before I decide for sure, but they were great for some kickboxing I did.

My mom gave me some piano books for Christmas. Lately, I have made an extra effort to sit down to practice. It helps that El is getting better at playing on her own. But it has been really nice to sit down and play, and I have noticed improvement.

Yesterday, I ran in front of our house for a mile, up and down the street, back and forth, in my old shoes. It was nice to get a short run in while El napped.

Running and musical practice are going to get more complicated in August. I am having another baby then! It is the main reason I have felt blah about exercise lately. I just started my second trimester and I have a lot more energy now.