Week In Review: 3/5/17

It's time to get accountable! If you follow me personally on social media, you know that I had a big smack in the face a few weeks back. I just haven't been keeping up with anything in life, from workouts to eating to even blogging, and that isn't working for me. I need to get back to being healthy and doing the things I love. Yes, writing and sharing with all of you is included in that!

I originally started blogging WAY back (I had a different blog 'Just Keep Swimming') when I took on my first Goofy Challenge. It was a way for me to document and track my progress. It kept me accountable. Fast forward to my first Dopey Challenge and Disney Runs in the Family was created. I wanted a space to share not only my running, but my whole family's journey in running, fitness and Disney. I thought we could help some people along the way with our experiences during runDisney events. We love them, we do a ton of them, and let's face it, they can be overwhelming if you don't know anything about them.

But I digress.

Just as I'm doing in my diet and exercise, I wanted to get back to basics with the blog. Time to get back to my weekly wrap-ups. Maybe you'll get some training ideas. Maybe you'll get some motivation. Or maybe it'll just be for little old me to stay accountable. Regardless, expect some weeks in review posts coming at you!

So--here we go! This is what my workout week looked like:

Sunday: Taught HIIT
Monday: Total Body Cardio Fix (a.m.), Bootcamp Class (p.m.)
Tuesday: Upper Body Fix
Wednesday: Lower Body Fix (a.m.), Taught BodyPump Express & Trigger Point (p.m.)
Thursday: Pilates Fix (a.m.), Taught BodyPump (mid-morning)
Friday: Cardio Fix
Saturday: Dirty 30

Wait...no running? Nope! I'm actually working through the basic 21 Day Fix program first. Then training will start for Tinkerbell weekend. I knew I needed to get into some good, solid habits, and running just isn't possible for that with a baby, no treadmill at home, a husband who travels, and cold NY weather. It's coming, I promise!

My nutrition wasn't too bad either. I've been following the 21 Day Fix meal plan, but the beginning of the week added a few extra treats from Robby's baptism. That's all good, though, because life is about living and I was not going to deprive myself at his party. I didn't go overboard. Oh, and I passed off all the leftover treats to the students at work.

Hope you had a successful week too! I'm planning on another great week ahead!

7 Tips for Running with a Baby

Even though my training has been less than ideal, I've managed to get out a few times with Robby in the stroller. On these runs, I was thinking about being a new mom and trying to figure out this running with a baby thing. First, my soapbox. Parents, it is NOT recommended that you run with your child before 6-8 months. I got these guidelines from both our pediatrician, many licensed physical therapists, and the good old internet. Please check with your child's pediatrician before hitting the road (we're there all the time anyway, might as well add it to your list of questions). Now, here are my top 7 tips (why 7...well...that's how many I had):

My favorite running buddy!

1. Check the stroller: I have a BOB Revolution (which I love), and the tires do lose air. You want to be sure that the stroller is in good condition and the tires are filled. You will notice a difference when they aren't--the stroller will feel wobbly and unstable.

2. Use one hand to push the stroller (and don't forget to switch): Keep a steady push with one hand and swing the other. It's super convenient if you're using the Galloway method to make sure you're switching hands on each interval. Otherwise, just try to remember to switch from time to time.

3. BUT use two hands over bumps: I found it a lot easier to keep control of the stroller over bumps if I just gripped with both hands for a few seconds. If not, the stroller veered off course and it interrupted my cadence.

4. Keep the stroller away from your belly: You want to keep the stroller about 6-12 inches in front of your belly, which should be about the distance of keeping a 90-degree angle in your arm that's pushing. Keep it at this distance consistently.

Our running path even marks bumps!

5. Don't lose your form: Mid-foot strike. Arm swing. All that good stuff shouldn't go away just because you're also pushing a stroller. I've been keeping Robby in his infant carrier on the stroller, so he's facing me when we walk (not run--again, check your specific stroller for guidance as mine stated not to run with the carrier attached). I've noticed that I tend to look down at him, putting my neck and spine all out of alignment. Do regular checks of your form; you may not even realize how out of whack you are!

6. Don't bring the whole kitchen sink: The stroller is big. Babies come with lots of stuff. Resist the urge to bring it all with you. I like to live on the edge, so I don't even bring a diaper or change of clothes (not that I recommend that).

7. Find a well-paved path: Our new hometown is country (okay, it's really suburban, but it feels country to me!). We don't have sidewalks, streets are curvy, and there's a whole lot of 'nature' around us. Luckily I found a great paved running trail a short drive away. It's made it so much safer to run with Robby!

Baby bonus tip: Remember, your little one is on the run too. Don't forget sunscreen, a hat, and some toys and/or snacks to keep him occupied while you run!

I write this post first as a new mom, then as a running coach. I'm definitely not the end-all, be-all expert. My running mamas-what would you add?

The Woes of a Cross-Country Move

Do you know what happens when you are moving your whole family clear across the country? Well, I can tell you what DOESN'T happen: working out and eating clean!

We are finally packed up and the move is here. We're in our new home, and by "in" I mean the truck is here full of our stuff and the house is empty, needing a deep clean, and not quite ready to go. I've been sleeping on a couch for almost a week, Robby is a cranky mess (because try explaining to a 6 month old why his world is completely upside down...the boy just doesn't get it), and needless to say, I haven't even made a to-do list because the thought is overwhelming.

One to-do that I'm really excited about, though, is getting back to my healthy, fit self. I've slipped. Maybe slipped isn't even the right term. I went head first down a steep mountain filled with boulders. Between packing, finishing up at work, not having any sort of normalcy, and days of eating out as fast as possible, I'm a mess!

What's a girl to do? Go EXTREME! Yes, tomorrow I'm starting the 21 Day Fix Extreme--all of it--from the meal plan to the workouts to the Shakeology. Of course, that means I have to find it in the boxes today, but I digress. I will be finished just in time to meet up with my friends and fellow coaches at Beachbody's Summit in Nashville, plus it's the perfect way to kick off my delayed training for the Disneyland races in September.

There's no more excuses! I can't keep putting this off--it's not good for my health, which is not good for my family. SO...here goes nothing!

I'll be doing some blogging here about the next 21 days, but be sure to follow me on Facebook for daily updates :) Using the social media thing to keep me accountable!!!

Progress Post: 5/3/16

Well...what a difference a week makes, right? I'm surprised I haven't published this sooner because I've had the most encouraging week so-far! Yep, that's right! I finally got out of my own way and, like Nike, just did it!

If you've been following along, I've had a really tough time getting into a healthy routine after having Robby. The weight is NOT falling off like everyone expected, and exercising has taken a backseat to being the tummy time entertainer. I have no regrets, though. Robby's health and happiness are my top priority, but I do truly believe that for me to be a great mom I need to take care of myself too.

Got my workout streaming and baby monitor buzzing!

I'm happy to report that this past week I got in a groove! I've been loyal to the 21 Day Fix meal plan. I got over myself and my "I only like to workout in the morning" attitude. I sucked it up and completed the first week of Focus T25, working out every night when Robby went to bed. I know, I know, I'm going all "I love Beachbody" on you all, but seriously, I do! I've come to the conclusion that until Robby is old enough to run with (6-8 months old), I've got to workout at home. I just don't have a choice right now.

What were the results? I broke through a weight loss plateau that's been haunting me. I proudly modified moves to accommodate for my knee still bothering me. Most importantly, I taught my class on Thursday night virtually pain FREE!!!

One week down, a lifetime to go. I know that this is just a small start. My biggest upcoming challenge is going to be keeping the momentum as I receive injection treatments on my knee. For the next 3 weeks, I can't workout Wednesday or Thursday, and I have to keep it low impact the other days too. I plan to really focus on nutrition and keep up with some of the T25 workouts. I won't be able to follow the calendar exactly as written, but I'll modify and be sure I continue to work at it.

Finally, a progress post where I can say "I MADE PROGRESS!!!!"

Progress Post: 4/25/16

I'm channeling my inner turtle lately--slow and steady wins the race, right? I was I had more "progress" to talk about, but really the only progress has been that I'm set to start Euflexxa injections in my knee. I saw the surgeon who did my surgery two years ago, and he's hoping that the extra lubrication that these injections will add will "get me over the hump" so I can workout more, lose the baby weight, and finally feel better.

This past week, I have to admit I didn't do much at all to make progress. I taught my 3 classes at the gym and did one walk with Robby. Food wasn't the best either. SO, why the heck even write a post about it? Well, I told myself I needed to stay accountable so here I am, being accountable.

I took some progress pictures, or rather, lack of progress pictures, and I plan to take my after shots in 6 weeks. Stay tuned for a (hopefully) noticeable transformation! For this week, I'm sticking strictly to the 21 Day Fix meal plan + Shakeology. I'm home alone with the baby pretty much the entire week, so my workouts will consist of walking with him and modified Beachbody workouts. Since my knee isn't up to any kind of heavy workouts, I'm going to take it slow and really work on my core and upper body. I also plan to incorporate some of the PT exercises I was doing after surgery. Can't hurt, right?

There you have it! Minimal progress, but a few steps in the right direction, nonetheless. How was your week?

Even Robby's less than impressed with my progress!

Progress Post: 4/14/16

If you remember, I've been working on getting back to fit after baby S made his debut 3 months ago. Today, I can say that I've made teeny tiny steps toward that goal. Here's where I'm at:

Cardio: I can't do much in terms of intense workouts yet. My knee is really acting up, so I'm basically stuck walking. I taught a few Zumba and Hip Hop classes last week, but by Sunday I was paying for it. A nice 3 mile stroll last night with the baby felt great!

Strength: I'm still teaching my Saturday class, but for myself, I'm hitting daily PiYo workouts. I turned to this program when I was recovering from knee surgery, so I thought it would be the perfect way to ease back into strength training with a ton of gentle stretching. I've only just started, so I have plenty to still work on.

Nutrition: This is the piece that I'm being most aggressive with--I'm sticking to the 21 Day Fix plan, and doing pretty well. Of course, my weekends are my enemy, and Chris & Katie are heading out to visit for a few days, so I'm sure I'll be a little off-track. I definitely notice a difference when I get all my veggies and proteins in. My energy is so much better!

Health: My knee is the nagging problem these days, so I made an appointment to meet with my orthopedic surgeon on Monday. I'm not planning on another surgery, but I'd like his opinion as to some options. I'm holding onto the hope that when I regain some strength and flexibility, my knee issues will resolve themselves. 

So there it is! Some progress--definitely NOT perfection, but I'll take progress any day!!!

The Need to Justify Me

Yes, this is going a little deep.

A few weeks ago when I was running the Hot Chocolate 15k, I spent half the race wishing I had worn something that indicated "Hey, I'm slow because I just had a baby!" It got me thinking...why do I feel the need to justify my slowness?

I'm the biggest cheerleader when it comes to people starting their fitness, weight loss, or running journeys. I love new clients in my business. I love January, when my classes at the gym are packed with bright-eyed participants ready to take on their resolutions. Somehow, though, when it comes to me, I don't allow myself to be cheered on when I'm not at my best.

I mean, really, what does THAT even mean? It's not like I've always beat me previous time when running a race. In fact, I held onto my half marathon and marathon PRs for YEARS before I was able to beat them. It's not like I never gain and lose, gain and lose, and gain and lose weight again. Fitness and running, like everything else, is a journey, not a one-way street.

Me...trying...sort of...

My confidence has been in the toilet since having Robby. Why? In some ways I feel like I'm letting everyone down. People who thought I'd just bounce right back after giving birth. All those moms who preached about breastfeeding and how that would just melt the weight off. Clients, readers, everyone. I know I'm putting this pressure on myself, but I can't help but feel like I somehow failed at leading by example.

This is the part of the blog where I'm supposed to promise to change or something, right? Well, I'm just not there yet. I'm trying. A little. But not really that much. I try to workout, but I'm exhausted. I try to eat right, but cookies are so good. I try to stay motivated, but sometimes it's easier not to be.

So when you see me and my loose belly is flopping around while I attempt to run, please just be kind. I don't know the right words, but just know that I realize that my pants are too tight, my back is flabby over the top of my bra, and I have a long way to go. I could lie and say that today I'm going to change, but let's just see how tomorrow goes. Maybe if it goes okay, then I can work on the next day. Until then, I'm going to avoid mirrors and scales.

I Bet You Can!

It's that time of year; a time for resolutions and getting on some serious diet and exercise overhauls.  SO, because hey, I'm human and I need one too, I organized another Diet Bet!  I did two of these this past year and now have $131 in my Diet Bet bank from money I've won.  Oh, and I was able to lose a few pounds post-surgery.  Not too shabby. 

In case you're not familiar with what Diet Bet is, they are an online company that manages these "bets".  You sign up and bet yourself that you can lose 4% of your body weight in 4 weeks.  If you win, by losing, you split the pot with all the other winners.  The organizer sets the buy-in price.  Mine is $25.  Some bets can get HUGE, but it's all relative because you still are splitting the pot with the other winners.  You can even bet for charity.

I would love to play with you in my "Get Lean in 2015" Diet Bet.  C'mon--get in on the FUN! 

Here's the link to join:  http://www.dietbetter.com/games/56749 

12 Days of Fitness

For the past week and a half on my own Facebook page, I've been posting a fun total body workout, day by day, based on the 12 days of Christmas.  It was a little holiday gift to all my friends, and all of you are my friends too! 

 

Hope you all have a wonderful holiday season--and don't slack on those workouts.  When time is tight, go through my 12 Days of Fitness routine to quickly get a total body burn.  You can thank me later :).

 

And P.S., if we're not friends on FB, go and shoot me a friend request!

www.Facebook.com/Alyson.SchmittStater



 

 

Pumpkin Spice Shake

It's fall.  Even here in Vegas the weather is finally starting to cool down, and that only means one thing: It's PUMPKIN season!  I've been working really hard on improving my fitness and nutrition, and I didn't want to derail my progress with too many treats.  I'm a nut for pumpkin, though, and I was thrilled when I found this recipe for a pumpkin shake.  Here it is:

One scoop chocolate Shakeology

1/2 c. pumpkin (be sure it's not pumpkin pie filling, but real pumpkin)

1/2 tsp. Cinnamon
1/2 tsp. Nutmeg

1 c. skim milk or almond milk

It was a pretty thick drink, and the pumpkin taste wasn't overwhelming--might not be enough pumpkin for some, but it was still really good.  As good as a full-throttle pumpkin spice latte, well, not really, but it was a great treat and kept me on track. 

Do you live for pumpkin season?  What's your favorite pumpkin treat?  Any great recipes to try?

Don't Forget to Diet Bet!

We'd love to have you join us on our next Diet Bet!  Don't be scared of the scale this Halloween! 

 

$25 buy in, 4 weeks, lose 4 % of your weight, you win $$$.  Follow the link: 

 

https://www.dietbetter.com/games/50550