tag:blogger.com,1999:blog-4542052966435461552024-03-12T16:53:40.060-07:00KatieFitReal Life health and fitness at home.Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.comBlogger46125tag:blogger.com,1999:blog-454205296643546155.post-80258368973798584222012-08-02T13:56:00.000-07:002012-08-02T13:56:21.946-07:00Many months later...So... my last post was May 24...<br />
<br />
oh boy<br />
<br />
Since then I have... Had a baby. With minimal drugs and interventions - had to have some for my safety and that of the baby.<br />
<br />
May 29! Gorgeous little boy. we are so glad to have him<br />
<br />
Had emergency surgery... twice.<br />
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additional bedrest to recover... 7 weeks total.<br />
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So. that sums that up. I've been posting primarily on my Errantsoprano blog and think I will stick to posting there and will take to posting my fitness updates over there as well... It just takes too much time with a little boy to update both! <br />
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So -<br />
<br />
To catch up: <a href="http://www.errantsoprano.blogspot.com/">www.errantsoprano.blogspot.com</a><br />
Check it out! :)Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-42648604329782240892012-05-24T10:29:00.000-07:002012-07-31T15:58:39.496-07:0037 week look-back. Expectations vs. Reality<br />
I recently discovered a blog called <a href="http://www.healthytippingpoint.com/" target="_blank">Healthy Tipping Point</a> through the <a href="http://www.fitnessista.com/" target="_blank">Fitnessista</a> and was SO excited once I started reading... Among other things, I have the same due date as she does! She wrote a post today about her expectations of pregnancy and the realities so far. Inspired, I decided to do the same! So...<br />
<br />
I am 37 weeks pregnant and I laugh, because reality did not quite match up to my expectations of pregnancy! <br />
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1) I will be that crazy fit pregnant woman. (just like when I wasn't pregnant...) Y'all knew I was expecting this...<br />
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<tr><td style="text-align: center;"><a href="http://sphotos.xx.fbcdn.net/hphotos-snc6/69704_598351177543_4913841_n.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://sphotos.xx.fbcdn.net/hphotos-snc6/69704_598351177543_4913841_n.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; text-align: center;">post workout glow, dec 2010</td></tr>
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HAH!<br />
my body had other ideas. working out beyond walking or yoga destroyed me, so I had to couch it. Then I went into preterm labor at 33 weeks, 5 days and it's been bedrest since then (until now, since I'm full term! went on 2 longish walks yesterday and it was GLORIOUS). I stayed active at work, walking around, moving light furniture, etc... and best of all, I joined an amazing prenatal yoga class at 14 weeks and I wish I could go every day! (sadly they only have class 3 days a week, and I can really only make it one day a week...)<br />
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<tr><td><a href="http://sphotos.xx.fbcdn.net/hphotos-prn1/557638_788227942983_26207770_35114326_19249121_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://sphotos.xx.fbcdn.net/hphotos-prn1/557638_788227942983_26207770_35114326_19249121_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-size: small; text-align: -webkit-auto;">I can still do this, though! 31 weeks pregnant!!! :-D</span></td></tr>
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2) I'm going to gain a ton of weight, get huge as a house, and enjoy every second of it! Eat my way through our pantry with NO sense of guilt!<br />
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<tr><td><img src="http://sphotos.xx.fbcdn.net/hphotos-ash4/385520_728899013633_26207770_34885688_962449325_n.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Before...</td></tr>
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<tr><td><img height="320" src="http://sphotos.xx.fbcdn.net/hphotos-ash3/536152_820864374313_26207770_35236698_761116986_n.jpg" style="margin-left: auto; margin-right: auto;" width="192" /></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">Now - 37 weeks</td></tr>
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oh boy... this one... I have only gained 21 lbs. 21. 0_0 and it was a struggle to make it there sometimes. I'm 5'2" and small framed, but I don't know if that's an excuse. My weight - all belly and boobs. and don't get me wrong, I get a kick out of it, but I look like I stuck padding in my bra and a watermelon under my shirt and called it "pregnancy." I was also surprised that I'm almost never hungry. And when I do eat, I rarely feel guilty, except when I let my sweet tooth rule. I think the baby has flattened my stomach so there's no room. End Result? I'm afraid I'll weigh less after having him than I did when I got pregnant! As for getting huge as a house... I see that top picture - or any picture of me before I got pregnant, and can't believe that I EVER looked like that! I've gotten used to my Watermelon belly!<br />
<br />
3) I'm going to hate knowing baby's gender.<br />
not completely!<br />
<a href="http://thumbp7-bf1.thumb.mail.yahoo.com/tn?sid=2433736234&mid=AGjci2IAAXfWTyCbBwxYSFLVHmI&midoffset=2_0_0_2_26252&partid=3&f=1608&fid=Sent&w=326&h=480&httperr=1" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://thumbp7-bf1.thumb.mail.yahoo.com/tn?sid=2433736234&mid=AGjci2IAAXfWTyCbBwxYSFLVHmI&midoffset=2_0_0_2_26252&partid=3&f=1608&fid=Sent&w=326&h=480&httperr=1" width="135" /></a>my husband wanted to find out, and I didn't really. But I decided it would be too much of a strain for him to keep it from me for 20 weeks. So, I caved. But, you know what? I actually LOVE knowing that I'm having a little boy. We have gotten to get used to the name we picked for him (we have a backup in case he's a she when he comes out!), and its fun to just know sometimes... I still tried to keep our baby stuff as neutral as possible, but I can't wait to meet him and kiss his baby face, so that's enough excitement to keep me going! I think I would have loved not knowing too... Maybe the next one we can play it that way! <br />
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4) Labor and Childbirth - no worries! ;)<br />
Hmmm<br />
funny thing here. I wasn't scared, wasn't worried, never freaked. My body is meant to do this, so it will happen. Then I went into preterm labor. and it never stopped, but baby hasn't arrived yet. SO I've been in labor for 3 and a half weeks now. and it SUCKS. and I have moments when I'm curled up on the floor bawling because I'm in pain and i'm scared. Or a contraction wakes me up at 2 in the morning and I start crying because (and this is a quote) "I can't do this. He's not going to fit. Can we undo this pregnancy?" or "I can't do this anymore. Get him out NOW!" I'll let you know about the childbirth part when I know! the scary part at this very moment is that it could be tonight, tomorrow, or not till June 20... (God help me...). So, along those lines, any prayers, good thoughts, good vibes, friendly 'ju-ju' you wanna send my way is INCREDIBLY welcome. and accepted with love.Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-28498309390165144742012-04-27T11:57:00.003-07:002012-04-27T11:57:28.701-07:00Barefoot and Pregnant in the WorkforceThe Title was too catchy to pass up! <br />
<br />
So, it's true - Thanks to an unfortunate footwear choice this morning, I am barefoot and pregnant in my workplace...<br />
<img src="http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash3/p480x480/543001_803154909223_26207770_35163898_252328132_n.jpg" />
<br />
<br />
Those shoes are going away... they do NOT get along with my feet!<br />
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Thankfully, my wonderful coworkers are quite understanding (and have done the same from time to time)!<br />
<br />
Its been a while since I've posted (months!) for a variety of reasons - none of which are particularly good when it comes down to it other than they stack up and make getting to the computer difficult:<br />
1) I've been working in an office, then<br />
2) going to teach, then<br />
3) rehearsals or collapsing on the couch. <br />
4) The house is yet to be ready for the baby and while there is very little I can actually do by myself, I'm always trying to 'help.'<br />
5) I am the WORST at resting, even though I know i'm not going to be getting any sleep in a couple weeks, so I tend to work myself into exhaustion and then need several days in bed/on the couch to recuperate.<br />
6) This means that working out DEFINITELY doesn't happen. Sometimes yoga or walking does...<br />
<br />
On the Fitness front, I have discovered that doing anything resembling my workouts (that weren't yoga) before baby has set me downward spiraling physically and it takes a week and a half to recuperate from them... so no 'workouts'. <br />
<br />
As I'm sure you can imagine, I've been missing my workouts like crazy! Can't wait to get my bodyrock on...<br />
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The good news is that I've managed to stay in pretty decent shape between work and yoga and I'm looking like this these days: <br />
<img src="http://sphotos.xx.fbcdn.net/hphotos-snc6/149425_803154524993_26207770_35163896_1970138245_n.jpg" />
<br />
<br />
WHOAH, right? haha <br />
I keep getting random people coming up to me with "you're having a boy, right?" <br />
<br />
um.... yes. how did you know?<br />
<br />
Apparently i'm carrying like a typical soon to be mommy of a boy. The part i'm happy about is that that baby weight is all in the front - all 19lbs of it! <br />
<br />
Seems like a long time since I looked like this:<br />
<img src="http://sphotos.xx.fbcdn.net/hphotos-ash3/167174_600351429023_26207770_33723401_1028029_n.jpg" />
<br />
<br />
or this:<br />
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The awesome thing is that I can still do this: </div>
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that was from yoga 3 weeks ago...whose a strong mama? </div>
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just goes to show that pregnancy doesn't have to change how strong and amazing you are except to make you MORE so. </div>
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anyway. That's it for now, but hopefully next time won't be so long away and the plan is to bring in a little more life - because being fit is more than just how you workout! </div>
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~Katie</div>
<br />Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-65739254018536645632012-02-24T20:06:00.002-08:002012-02-24T20:15:44.892-08:00Trying out the Thai<span ><span style="font-size: 100%;">I've been trying to at least throw something worky-outy into my day. That has been my current 'workout' </span>maintenance<span style="font-size: 100%;">. Despite my original plan (what did I know back then, really?) to be the fittest pregnant woman ever, it turns out that with work (office job) and work (teaching) and then the general exhaustion that comes with being pregnant (UGH... its actually really exhausting just to BE pregnant) it's near impossible to do actual workouts these days. </span></span><div><span ><span style="font-size: 100%;"><br /></span></span></div><div><span ><span style="font-size: 100%;">In the meantime I'm trying my hand at making Thai Curry.... </span></span></div><div><span ><span style="font-size: 100%;"><br /></span></span></div><div><span ><span style="font-size: 100%;">Pictures to follow!</span></span></div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-85437185294743681062012-01-30T09:33:00.000-08:002012-01-30T10:51:23.299-08:00Opening to new possibilitiesWe've all had a moment when we realize how stuck in a rut we've gotten, right? It is our tendancy as humans to find routine pleasant and treat it like a security blanket. This applies to workouts, too. <div><br /></div><div>I know you are now sitting there saying; "wait, you're always saying to find something you like and sticking with it." </div><div><br /></div><div>Good point.</div><div><br /></div><div>To get into a regular routine of working out, to get yourself started on the route to fitness you need to find something you can stick with long-term. However, your body will get stuck in a rut just as much as your mind tends to. Before you start to lose interest and notice that you've hit a plateau - change it up! </div><div><br /></div><div>This may not be as much of an issue for some of you, but others - like me - tend to repeat the same workout (video, written out, gym) over and over again until our body can move through it without thinking. NOT a good habit for improving your fitness. So, here are some suggestions for changing it up:</div><div><br /></div><div>For the Runner:</div><div><br /></div><div>*add some weights</div><div>*go on a mountain run (or make it a brisk mountain hike)</div><div>*Snow hike</div><div>*Take a yoga class</div><div>*Try bodyrock.tv or workouts from online websites like womenshealthmag.com or mensheath.com</div><div>*try out the weight room or resistance bands.</div><div><br /></div><div>For the weightlifter:</div><div><br /></div><div>*go on a run</div><div>*take a long walk (any terrain)</div><div>*jump rope</div><div>*grab your bicycle and hit the hills</div><div>*take in a ZUMBA class </div><div>*go to a yoga class</div><div><br /></div><div>For the Yogi:</div><div><br /></div><div>*hit the trails - walk, run, jog, unicycle (ok, just joking), bicycle</div><div>*hit the gym - try out something new like an elliptical, treadmill, or rowing machine</div><div>*try a class - spin class, zumba, aerobics, dance trance, etc</div><div>*check out a workout video </div><div>*try some bodyweight (alla bodyrock.tv)</div><div><br /></div><div>For everyone:</div><div><br /></div><div>*go for a swim</div><div>*go for a hike</div><div>*try a new class (at the gym, community center, yoga studio)</div><div>*go for a fast walk</div><div>*try a new workout from a website. </div><div>*hit the skating rink (ice or roller)</div><div>*join a sports team</div><div>*check out something you've always wanted to do - Gymnastics, trapeze, dance classes, </div><div>*grab your bike and hit the hills (or the flats)</div><div><br /></div><div><b>Some questions for the day:</b></div><div><b><br /></b></div><div><b>What is your favorite workout?</b></div><div><b>What is your favorite way to change up your workout?</b></div><div><b><br /></b></div><div>and here is a non-religion specific prayer to send you on your way today:</div><div><br /></div><div><br /></div><div><br /></div><iframe width="560" height="315" src="http://www.youtube.com/embed/T8eoEv1tnTU" frameborder="0" allowfullscreen></iframe>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-49701757864120820122012-01-26T09:04:00.000-08:002012-01-26T09:31:28.092-08:00Reminding Myself of MyselfI have been taking it at a really good pregnancy level for my workouts - low key, but I've been feeling pretty good about them. Lots of Yoga lately, my favorite has been Prenatal Flow. It's SUCH a good workout, I'm usually a tiny bit sore the next day, but leave the class feeling worked and energized. :) Then, on Tuesday I decided to step it up a notch and rocked my own modified 'bodyrock.tv' workout:<div><br /></div><div>Gymboss set for 10 seconds rest: 1 minute work x 24</div><div><br /></div><div>1) side to side squats</div><div>2) side walks and kicks</div><div>3) side lunges, alt.</div><div>4) down dog to Plank flow</div><div>5) girl pushups</div><div>6) lunge pulses, Right Leg</div><div>7) lunge pulses, Left Leg</div><div>8) bicep curls</div><div>9) bent over Rows, Right Arm</div><div>10) bent over Rows, Left Arm</div><div>11) low squats</div><div>12) tricep dips</div><div><br /></div><div>Unlike typical bodyrock workouts, I didn't push full out, rested when I needed to, and didn't count reps, so no scores!</div><div><br /></div><div>End result, though, is that I'm going on 2 days of being SORE!!! My legs have been on fire! This would rock your world, pregnant or not!</div><div><br /></div><div>Goal now is to find moderation - somewhere between Tuesday's workout and daily yoga! </div><div><br /></div><div>P.S. We had our 20 week ultrasound yesterday and ITS A BOY!!! Dinosaur (my hubby) is understandably excited!</div><div><br /></div><div>~Katie</div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-36887465026816032602012-01-20T18:08:00.001-08:002012-01-20T21:28:41.526-08:00Working past the winter 'blahs'Now that Winter has finally hit northern California (hooray!) I thought this would be a good time to talk about making a change in your fitness for the new year and how to keep it going past the first 2 months! <div><br /></div><div>So - first things first- Come up with <i>realistic </i>answers to these questions:</div><div>1) What am I hoping to achieve?</div><div>2) what are my goals for this week? this month? this year?</div><div>3) What am I willing to change?</div><div>4) HOW am I willing to change?</div><div>5) what is going to keep me motivated?</div><div>6) WHY and WHAT am I trying to change?</div><div><br /></div><div>Answering these questions (and maybe you have more, that I didn't mention?) allows you to get an idea of what your serious goals are (what recurs?) and start your journey!</div><div><br /></div><div>1) What you're hoping to achieve - I could get on my high horse here and tell you it should be something like "a strong and healthy heart" or "a better sense of health" or "be fit enough to have energy for the day", but we all know No.1 on most of our goals is to look better and feel better about how we look. Eventually, this may segue to the others, but for now... for a start - it'll do.</div><div><div>2) what are your goals for this week, month, year - this will give you practice <a href="http://buildingsexy.blogspot.com/2011/07/goal-setting.html">making goals</a> (hopefully realistic) that will help guide your progress. It also will help you connect to the rest of the questions in a realistic, achievable way.</div><div>3) What are you willing to change - This is important! What you are willing to change will determine (in a big way) what your progress will be and how you will progress. Are you willing to change your eating habits? Sleeping habits? Time use habits (c'mon people, I'm as addicted to facebook as you are!) Only you know the REALISTIC answer to this question. For example, I keep telling myself I'm going to stop eating sugar and that I won't eat artificial sweeteners (which I don't anyway - gross!), but I know that realistically, I'm not going to be able to cut sugar out of my diet completely. I'm not fully willing to change that part of my diet!</div><div>4) HOW are you willing to change - are you willing to change how you think about yourself? how you think/feel about exercise? about food? How can you make changes that will help your journey - only you can answer this!</div><div>5) what is going to keep you motivated - do you need someone else to keep you accountable? can you do it yourself? Maybe you need a picture to remind you of goals (or where you were that you don't want to go back to). Motivation - a serious, long term motivation - is what will keep you going when you most want to stop.</div><div>6) WHY and WHAT are you trying to change - Hah! this sounds familiar (see question 1). "I want to have slimmer thighs because I want to feel sexy in my jeans." sound familiar? :-D But seriously, think about why you want to change what you want to change. It will bring everything around.</div></div><div><br /></div><div>Next up - workout options to keep you going in the new year!</div><div><br /></div><div>- Katie</div><div><br /></div><div><br /></div><div><br /></div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-12961331631366671022011-12-21T10:45:00.000-08:002011-12-21T10:59:28.001-08:00What I love about being PregnantThis post isn't strictly fitness, but it's related enough to post here! :)<br /><br />Things I've found I love about being pregnant:<br /><br />1) I have a newly found and totally awesome love for my body.<br />2) I'm excited to put on weight (though, I've always had a little trouble putting on weight, I was never particularly excited when I did - now I am!)<br />3) I feel WAY more connected with my body in some ways because every feeling seems exaggerated. <br />4) I appreciate food more. In a very real sense I feel like food is now an amazing fuel, not just something that I eat and gorge on because I love the flavors. I'm super conscious now of what i'm putting in my body and how it will affect the baby!<br />5) I appreciate yoga so much more. I've always loved yoga, but since I've gotten pregnant, it's pretty much all I want to do! LOVE the way yoga-especially prenatal - makes me feel!<br /><br />I'm sure there will be more as things get really awesome around here (Can't wait to feel the baby getting it's exercise on), but for now, this kind of does it!Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-42720470085732668032011-12-17T14:43:00.000-08:002011-12-17T14:48:07.934-08:00My new AMAZING treatI recently realized that I was probably not getting enough protein (and some other nutrients) for baby building, so I came up with this super yummy smoothie in which I steal some of the hubby's chocolate protein powder (whey source). It tastes like a banana split to me!<br /><br />1 cup frozen mixed berries<br />1/2 frozen banana<br />1/3 cup non-fat plain yogurt<br />1 scoop (came in the package) of chocolate Whey protein powder<br />1/4 cup fruit juice (I've been using gran-grape, but any would work)<br />3/4 cup vanilla almond milk (I mix TJ's unsweetened and sweetened)<br /><br />Blend and enjoy! it makes about 2 8 oz smoothies. :)Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com1tag:blogger.com,1999:blog-454205296643546155.post-31398161278586687242011-12-15T14:35:00.000-08:002011-12-15T16:06:22.561-08:00Welcome to the 2nd Trimester!Wow! I've made it to 14 weeks! :)<div><br /></div><div>The amazing thing is that about 2 days ago I started to have <i>energy</i> again. I still poop-out around 8 or 9 o'clock, but my days are much more palatable, because i want to do something OTHER than lay on the couch all day! </div><div><br /></div><div><br /></div><div>Here is how my fatigue progressed (and the effect it had on my 'workouts')</div><div><br /></div><div>At 4 weeks, when I found out I was expecting, I was excited and still had some energy going for me. At that point, I tired out more easily than before, but I could still happily and easily go on a 2 mile brisk walk, no problem. </div><div><br /></div><div>At 6 weeks, all sorts of 'ugh' started happening. I was hit like a brick with nausea and fatigue and then I started experiencing some scary spotting. The effect of all of this was that the couch was my new best friend. For the next 2 weeks, I was a couch surfer. My exercise consisted of walking around the house and walking at rehearsals (aka, work).</div><div><br /></div><div>Around 8 weeks I started noticing that I would get up, have 20 minutes of energy, and then I was done for the day. The nausea was still present, as was some occasional spotting, so I continued to take it EASY. </div><div><br /></div><div>11 weeks and sun started to shine - my appetite came back some. Still some nausea and still only 20 minutes of energy a day, but I could face food again. Hooray! This happened to coincide with Thanksgiving, and nothing sounded better to me than turkey with cranberry relish and mashed potatoes with gravy. At this point I also saw a doctor (again, make this appt number 3, 'emergency' appointment, no. 2). This time I was put on antibiotics that made me dizzy, so... The couch surfer was back. Since said appointment with said antibiotics, no spotting (touch wood).</div><div><br /></div><div>13 weeks, 5 days - I suddenly had energy again. It is mind blowing! I've been SO busy that the pregnancy fatigue has been KILLER. It is at this point (aka, last tuesday) that I welcomed yoga back into my routine. The most amazing part is that on that day I had a dentist appointment, did prenatal yoga, taught as a guest lecturer in a High school Choir Class, then went to work for an almost normal full length day and didn't start to slide on energy until 6:30. Not bad! </div><div><br /></div><div>13 weeks, 6 days - Work then a gig. I work Tues/Thurs nights until 10 (and I am ready to fall asleep around 9), so I was exhausted from my long day the day before, but I survived work, a gig, some grocery shopping, and cooking dinner before I passed out at 8:30.</div><div><br /></div><div>14 weeks (today!!!) - I woke up after having fallen asleep at 8:30 last night, got my breakfast, made the hubby coffee (then cleaned the coffeepot), and gave the house a cleaning once over before doing some yoga and couchtime. all before heading to work. </div><div><br /></div><div>Hooray! </div><div><br /></div><div>Katie</div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-16809086295632947622011-12-01T09:04:00.000-08:002011-12-01T09:59:02.486-08:00A new twist<div style="text-align: center;"><br /></div><br /><br />So, Its been a while (again!), but this time for a very very good reason! Hubby and I are expecting! It's been a little bit of a rough ride so far, so my workouts have gone by the wayside for the moment, but things are getting better and I'm working my way back to working out. The biggest thing with pregnancy is changing your workout to adjust to body changes. I'm only 12 weeks and I already have a belly going, but have only gained 1lb, so the my body shape and balance has changed. Our little munchkin is about 2-3 inches now and boy does he wear me out! The Fatigue (it's extreme, you never realize how much until you're there) has also slowed my interested in working out. Lately, my workout has mostly been walking, lots of walking! <div>I've also felt sore like I've been working out regularly, particularly my abs - go go muscle stretching! </div><div style="text-align: center;"><span class="Apple-style-span" ><u><br /></u></span></div><div><br /></div><div><div>here is me in July/August - before</div></div><div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYZWYJ7CcBzY2JSEfDde4zf7ctz8YKrHD96v049AqtkyeMVRplsmIwfg4TKhVswIAPXMTK02MgM1ddkoclM0MWOTxKujopdqAg8C5V6CRhgUT4fKFyS68Lgvy7GLYdud1ZHloNLcHDsGvA/s320/Before.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5681220767691142882" style="color: rgb(0, 0, 238); text-decoration: underline; display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 258px; height: 258px; " /></div><div><br /></div><div><br /></div><div>here I am at 11 weeks and 5 days! Teeny-tiny bump replacing my flat tummy!</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipQIPvLm81DGm5IH8kHIAjme7rMOvgRcSspvXuGpdUK1o1JHaISxAAosyZoaW0FG2eKblxIJ1QgPlYXc7j_HufcW_qjvi7nUNbWCTJpl-HjiUr-GQ6tt1tl6nVx_j1tOrYyWYx-l8B3GLd/s1600/11+weeks+5+days+edited.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipQIPvLm81DGm5IH8kHIAjme7rMOvgRcSspvXuGpdUK1o1JHaISxAAosyZoaW0FG2eKblxIJ1QgPlYXc7j_HufcW_qjvi7nUNbWCTJpl-HjiUr-GQ6tt1tl6nVx_j1tOrYyWYx-l8B3GLd/s320/11+weeks+5+days+edited.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5681218806263089458" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 180px; height: 320px; " /></a><div><div style="text-align: center;"><span class="Apple-style-span" ><u><br /></u></span></div><div><br /></div><div>So, now my family knows, and I've made my blogging announcement this blog will (hopefully) share my workout adventures as a cute, roly-poly pregnant woman!</div></div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com1tag:blogger.com,1999:blog-454205296643546155.post-68106950846820516382011-11-18T10:12:00.001-08:002011-11-18T10:19:47.261-08:00Keeping up with the bloggers...I am not, but here goes another little post. I have recently come to the realization that blogging can be crazy difficult to do sometimes! I've been exploring lower impact, 'easier' but effective ways to get a workout in that's not as hardcore. Considering that I work and teach (I'm a private music teacher) and often get home exhausted, my only real chance to get my workout in is early in the morning, so gentler workouts that take more time are basically out of the question!<div><br /></div><div>What I've found in doing my 'light cardio' workouts is that I miss my weight training, so its time to fit that back in! </div><div><br /></div><div>Have you ever gone and tried something new exercise-wise? Did you miss your old routine? Did changing things up motivate you more, or make you less likely to do your workouts?</div><div><br /></div><div><br /></div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-16326209721316468042011-10-03T16:15:00.000-07:002011-10-03T21:30:17.385-07:00Life in the real world as a fitness buff!Hey folks! <div>I'm trying to continue blogging on at least a monthly basis, though we'll see how long it lasts - I may just start posting my workouts again! :-P</div><div><br /></div><div>I'm back to the rehearsal grind at the youth symphony I work at, which means I'm back to lifting and pushing things that often weigh as much, if not more, than I do! The other bright side is that I have lots of time in the morning to do as long or as intense of a workout as I want... Or I can take a the time to do a nice long yoga session. :)</div><div><br /></div><div>I've been doing some awesome reading lately. I totally discovered Google Reader (about time, right?) and I'm loving having all my favorite blogs in one place. It has also gotten me to discover a couple other new ones! Here are some I've been reading that you might enjoy: </div><div><br /></div><div>- <a href="http://fitnessista.com/">http://fitnessista.com/</a></div><div>- <a href="http://www.100daysofrealfood.com/">http://www.100daysofrealfood.com/</a></div><div>- <a href="http://blogs.yogajournal.com/activeyogi/">http://blogs.yogajournal.com/activeyogi/</a></div><div>- <a href="http://blogs.yogajournal.com/beginnersmind/">http://blogs.yogajournal.com/beginnersmind/</a></div><div>- <a href="http://blogs.yogajournal.com/enlightenedmotherhood/">http://blogs.yogajournal.com/enlightenedmotherhood/</a></div><div>- <a href="http://maggiebasiaga.wordpress.com/author/maggiebasiaga/">http://maggiebasiaga.wordpress.com/author/maggiebasiaga/</a></div><div><br /></div><div>Predictable? Perhaps, but I enjoy them every moment I spend reading them! :)</div><div><br /></div><div>Since I'm here, I want to send you with some lifestyle thoughts to go away with:</div><div><br /></div><div>Sleep - what are your sleep habits and how do you feel when you wake up? </div><div>Exercise - what are your exercise habits and how do you feel after your workouts?</div><div>Food - what are your eating habits and how do you feel after eating?</div><div><br /></div><div>Identifying your own habits will help you to stay on your journey towards health! </div><div><br /></div><div><br /></div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-60442565818301598772011-09-22T15:55:00.000-07:002011-10-03T16:15:18.502-07:00Fall into Shape!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4mpJz-0vHXpgFC9ZQkk0c7A_KyJyx9dltC_BHTW3SxfkIQqIhCB93h7ODAX-qM_W4VUAeuxDdReYwUsczzG1pLe0w1xq7yvIKeCKB6EbGg-ErWAYJFkY04ij71jnGswn4_i0c8qeCZHxQ/s1600/P1020689.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 180px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4mpJz-0vHXpgFC9ZQkk0c7A_KyJyx9dltC_BHTW3SxfkIQqIhCB93h7ODAX-qM_W4VUAeuxDdReYwUsczzG1pLe0w1xq7yvIKeCKB6EbGg-ErWAYJFkY04ij71jnGswn4_i0c8qeCZHxQ/s320/P1020689.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5655604063507527890" /></a><br /><br />Hi guys,<div><br /></div><div>It's been a while, I know, I know. Sometimes it's so hard to keep up with the blog, work a job and a half, and still see my husband when I get home! </div><div><br /></div><div>So, we finally went on our official honeymoon (to Kauai) and it is SUCH a great place to get your active on! Seriously, even people who aren't usually active find themselves being super active and acting like they're fit! ;) Even me, during my sluggish and lazy teenage years (as you can read <a href="http://buildingsexy.blogspot.com/2011/01/working-out-and-your-life.html">here</a>). Why is this?</div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglKzvO_kStZLKX5SBuroo93aUlDC3kWVw_lIsO9YscU2kztITN4RPaAzK3vte86e1aDgjOB3s5dBr5HJT9aegQ348SwJIRq6aDzjWknziNYNp0uVKfEYPkSC6yzp2EYmPSAF-9xD-vaxOE/s320/P1020687.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5655604059109360098" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 320px; height: 180px; " /><div><br /></div><div>Hawaii is such a naturally beautiful place, that you want to be out in nature. Many of the sights, you have to do some sort of little hike or other to see, so that gets you going with little spurts of movement. In the 2 times I've been to Hawaii, all 3 places we (first my family and I, then Ethan and I) required that we climb at least 2 sets of stairs to get to them. This is, of course, not always the case, but it didn't hurt my experiences of Hawaii! There are a lot of beautiful places to hike, and you don't want to sit out! Most of them are not crazy difficult and therefore completely accessible - who wants to sit out on that kind of opportunity!? </div><div>Then there is the water and the water sports. Most hotels/condos/resorts/timeshares that you stay at will have a pool for the guests. The ocean is warm (well, warmer than the pacific in NorCal) and so swimming in the ocean is comfortable. There are lots of opportunities to; Kayak, SUP, Surf, Boogeyboard, snorkel, scuba (if you go for that), and just swim with the added challenge of swimming or treading water with waves. So, when you're only there for a week or two and want to do as much as possible, there is no way you can be anything but totally active! </div><div><br /></div><div>Anyway, it's fall again and what other season is there that is better for change?</div><div><br /></div><div><img src="http://farm3.static.flickr.com/2522/4100362067_dcd1cd5311_m.jpg" /></div><div><br /></div><div>The awesome thing about your journey towards getting fit, in shape, and healthy is that you can start small. You don't have to jump right into a 6 mile run in order to get into shape. In fact, doing that is the worst possible idea. So, how are you going to make this change in your life? </div><div><br /></div><div>First steps first - start small. </div><div><br /></div><div>Today or tomorrow or just soon do an assessment of where you are, fitness-wise. ask yourself these questions:</div><div>*how many pushups can I do?</div><div>*If I go for a run, how long can I run before i'm so uncomfortable, have cramps, joints start talking?</div><div>*how long can I jump rope for before I <i>have</i> to stop?</div><div>*how many crunches/sit-ups can I do? </div><div><br /></div><div><br /></div><div><br /></div><div>once you've gotten some idea of where you are, find something <i>small</i> that you can do on a daily or bi-daily basis. It doesn't have to be anything big. There are a lot of resources available to you - Gyms, classes, the internet. </div><div><br /></div><div>I'm going to give you a short, quick start to get you boosted and on your way, but first there is a list of resources I want you to look at. See if any click for you and are something you can stick with:</div><div><br /></div><div>1) Netflix - yes, they have workout videos that you can order or stream.</div><div>2) exercise.tv - amazing website, you can buy workouts inexpensively or take advantage of the <span class="Apple-tab-span" style="white-space:pre"> </span>free ones.</div><div>3) bodyrock.tv - I wax on and on about this website because it's methods <i>work</i>. because it's <span class="Apple-tab-span" style="white-space:pre"> </span>workouts are accessible and only take 30 minutes or less to complete most of the time. </div><div>4) Hulu - yes, they actually have workout videos on hulu too! check them out <a href="http://www.hulu.com/genres/Food-and-Leisure/Health-and-Fitness?type=tv">here</a>.</div><div>5) Your gym - there are gyms all over the place; 24 hour, California Family Fitness, 19 fitness, <span class="Apple-tab-span" style="white-space:pre"> </span>YMCA. There are a bunch around and they all have equipment to work out and most have <span class="Apple-tab-span" style="white-space:pre"> </span>classes you can take like aerobics, zumba, yoga, etc. and many have personal trainers who <span class="Apple-tab-span" style="white-space:pre"> </span>can help you on your journey.</div><div>6) The pavement outside - run, walk, jog, bike, roller skate. the pavement is calling.</div><div>7) <a href="http://www.blogger.com/www.womenshealthmag.com">women's health</a>, <a href="http://www.blogger.com/www.menshealth.com">men's health</a>, <a href="http://www.blogger.com/www.yogajournal.com">yoga journal</a>, <a href="http://www.fitnessmagazine.com/">fitness magazine</a>, <a href="http://www.blogger.com/www.prevention.com">prevention magazine</a>, <span class="Apple-tab-span" style="white-space:pre"> </span><a href="http://www.blogger.com/www.shape.com">Shape magazine</a>, and others. </div><div>8) <a href="http://www.blogger.com/www.mapmyrun.com">map my run</a></div><div>9) Yoga studios. They are all over the place. Just keep your eyes open and check out yelp.com <span class="Apple-tab-span" style="white-space:pre"> </span>for local ones.</div><div><br /></div><div>Now, these are just a few of the resources you can check out. Don't let my suggestions be the end of where you look! Look for something that you love and can stick with. </div><div><br /></div><div>Finally, here is your fall kickstart - a workout that uses no equipment but you, that should take no longer than 30 minutes (hopefully fewer) and will get you started on your journey. For most of my workouts I use a <a href="http://gymboss.com/">gymboss timer</a>. </div><div><br /></div><div>Fall into Shape:</div><div><br /></div><div>go through this set of exercises 3 times.</div><div><br /></div><div>1) 10 pushups -if you can't do full pushups, do girly ones off of your knees</div><div>2) 10 jump squats - if the jumping kills you on first go for normal squats - no jump. if too easy <span class="Apple-tab-span" style="white-space:pre"> </span>try for squat jump tucks. </div><div>3) 10 pike pushups </div><div>4) 40 high knees - each knee up counts as one rep</div><div>5) 30 bicycles - each knee in counts as one rep. </div><div><br /></div><div>here are your exercise explanations:</div><div>Push up-</div><div><a href="http://www.youtube.com/watch?v=Eh00_rniF8E">http://www.youtube.com/watch?v=Eh00_rniF8E</a></div><div><br /></div><div>jump squat</div><div><a href="http://www.youtube.com/watch?v=tDOs1RrpPqo">http://www.youtube.com/watch?v=tDOs1RrpPqo</a></div><div><br /></div><div>squat jump tuck</div><div><a href="http://www.youtube.com/watch?v=wpVS89H6t08">http://www.youtube.com/watch?v=wpVS89H6t08</a></div><div><br /></div><div>Pike pushups</div><div><a href="http://www.youtube.com/watch?v=SQLIy2psniI">http://www.youtube.com/watch?v=SQLIy2psniI</a></div><div><br /></div><div>high knees</div><div><a href="http://www.youtube.com/watch?v=ZZZoCNMU48U">http://www.youtube.com/watch?v=ZZZoCNMU48U</a></div><div><br /></div><div>bicycles</div><div><a href="http://www.youtube.com/watch?v=6ALYw6hy6Gc">http://www.youtube.com/watch?v=6ALYw6hy6Gc</a></div><div><br /></div><div><br /></div><div>One of these days I'll figure out my technology and get videos of myself up here! </div><div><br /></div><div>~katie</div><div><br /></div><div><br /></div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-74676096308852191652011-08-19T16:43:00.000-07:002011-08-19T18:29:09.164-07:00Your 'Big' Goals.In an earlier post I talked about setting small, realistic, day-to-day goals to achieve their long-term goals. The important component to that is that you have a realistic long-term goal. For example, My long term goal is to be as functionally fit as I can be and to be the healthiest I can be, so all of my short term fitness goals are with that in mind. This is a healthy type of goal to hold in regards to your exercise goals because it's not focused on appearances. Studies have shown that many people whose fitness and exercise goals are centered on their appearances give up and don't stick with their fitness routines because they don't see instant results. So, if you have trouble sticking with your short range goals, ask yourself why that is. Are your long term goals too unrealistic to the point that you quit because you aren't seeing the results you want?<div>
<br /></div><div>In other news, I've been reading again! By now, you've probably all figured out that i'm a voracious reader. I love reading, and every time I see something that catches my eye regarding fitness, I read it. The most recent book is Real-world fitness by Kathy Kaehler.
<br /><div><img src="http://i1.bibtopia.com/o/261/380/9781582380261.OL.jpg" /></div><div>
<br /></div><div>What I liked best about this book is that she's very real about fitness and how you can get it to fit into your life! She also has a rock solid reputation that has been in place for many years. </div><div>so, I highly recommend this read. </div><div>
<br /></div><div>If there are any books you highly recommend, let me know! </div><div>
<br /></div></div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-74757650634327798412011-07-25T11:14:00.000-07:002011-07-25T13:13:33.908-07:00Workout No.1<div><br /></div><div><br /></div>So - the text again: <div><br /></div><div><img src="http://pictures.sprintpcs.com/mmps/009_326f3bcf552a8566_1/2.jpg?partExt=.jpg&&&outquality=90&ext=.jpg&limitsize=615,500" /></div><div><br /></div><div>"Here's a home gym for KatieFit... I'm watching a movie and just worked the crap out of my quads and glutes. Wanna write a routine for it?"</div><div><br /></div><div>so, here is your routine! (I'll post a video of the moves later):</div><div><br /></div><div>go through this set of exercises 2 times (i'm assuming that your step can bear weight):</div><div><br /></div><div>1) 15 Squats with dumbell press</div><div>2) 12 Right leg step-ups</div><div>3) 10 Romanian Deadlift and Rows</div><div>4) 12 Left leg step-ups</div><div>5) 15 Push ups with jumping jack legs</div><div>6) 10/leg plie squat with opening chest fly</div><div>7) 20 alt single leg toe touches (10/leg)</div><div>8) 24 Sumo pulses with legs</div><div>9) 5 Matrix ab exercises</div><div>10) 10 lunges with right foot on step</div><div>11) 25 mountain climbers (double count)</div><div>12) 10 lunges with left foot on step</div><div>13) 25 dumbell swings (you can use a medicine ball, kettle bell, or weighted sandbag here)</div><div>14) 25 bicycles (double count)</div><div><br /></div><div>if you really want a goal to work for, time yourself and share your scores!</div><div><br /></div><div>-Katie</div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-73687025927309565252011-07-25T10:51:00.000-07:002011-07-25T13:38:34.703-07:00A New Challenge for me - A New Opportunity for you!Hi everyone,<div><br /></div><div>I received a text this weekend I'd like to share with you and it got me thinking about a new thing to try here on KatieFit! </div><div><br /></div><div>So here is essence of the text (accompanied by this picture):</div><div><br /></div><div><img src="http://pictures.sprintpcs.com/mmps/009_326f3bcf552a8566_1/2.jpg?partExt=.jpg&&&outquality=90&ext=.jpg&limitsize=615,500" /></div><div><br /></div><div>"Here's a home gym for Katiefit... wanna write a routine for it?"</div><div><br /></div><div>This got me thinking that this could be a really good theme for this blog- at least for a while. So here's the deal:</div><div><br /></div><div>send me an email to KatieFitBlog@yahoo.com with a picture of what you have to work out with space-wise, equipment-wise, and let me know what you have to work with time-wise and I'll develop a workout for what you have available to you! </div><div><br /></div><div>We can make it a further challenge by having you guys post your own varieties in the comments of each post! (if you want :-p) </div><div><br /></div><div>So- by the end of the day, I hope to have a workout for this one and maybe some more emails to work with for future posts! </div><div><br /></div><div>-Katie</div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-59620693194103065502011-07-19T22:03:00.000-07:002011-07-19T22:28:28.338-07:00AccountabilitySo, last night I wrote about goals and how setting realistic short-term goals can help you achieve your long-term goals of getting in shape (and/or losing weight). Today, I wanted to write a short post about another aspect that helps you achieve your goals. And that is...<div><br /></div><div>Acountability!</div><div><img src="http://www.myjourneytomillions.com/wp-content/uploads/2009/01/accountability.jpg" /></div><div><br /></div><div>yet another 'cliche' about achieving your goals. You've probably heard it a 'million' times - you need some way (or someone) to hold you accountable to your short term goals in order to achieve the long term goals. </div><div><br /></div><div>So - who do you trust to hold you to your goals? If you trust yourself to keep you accountable, then there is your answer. If you don't trust yourself, and many of us don't, try to find a buddy with whom you can split the 'responsibilty' of both of your fitness. You can work out together and check in with each other to make sure that you are both sticking to your goals. </div><div><img src="http://thefreeman.net/journal/wp-content/uploads/2010/11/together_we_will.jpg" /></div><div>and, just a side-note: both goal-setting and having some sort of accountability system can help you achieve just about anything you're aiming at; learning/perfecting an instrument, learning a new skill like dance or painting, or training for a sport...</div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-8144510053668323552011-07-18T23:02:00.000-07:002011-07-18T23:24:54.884-07:00Goal-SettingAfter a long while of inconsistent and incomplete workouts (due to the arm surgery) I'm back with a touch of philosophy about why some people succeed in their fitness goals while others struggle and give up, never succeeding in their quest to be fitter, healthier people. <div><br /></div><div>Now that I'm working back into my regular workout scheduling I've been thinking about what it is that makes me succeed in my fitness goals even despite setbacks like the sprained ankle and arm surgery. The answer is very 'elementary school.'</div><div><br /></div><div>Remember in school when your teachers talked about goal setting? I remember several teachers of mine going into HOW you should set goals. She would say that the key is to set a group of goals, short term goals and long term goals. Most importantly, the goals had to be ACHIEVABLE and REALISTIC. </div><div><img src="http://www.mominmanagement.com/wp-content/uploads/2011/07/goals.jpg" /></div><div><br /></div><div>So, what makes a goal achievable? </div><div><br /></div><div>When it's something you can actually do, it's achievable. So - Setting a goal to workout for an hour a day, every day of the week if you work 40 hours a week is not realistic or achievable. setting a goal to workout 3 times a week for 20 minutes is far more achievable. </div><div><br /></div><div>So, my goal to get back into working out regularly again - which is made challenging by my limitations from my arm and my long work days - is to workout or do yoga for at LEAST 10 minutes a day. </div><div><img src="http://t0.gstatic.com/images?q=tbn:ANd9GcRlgFEirYPq5gM69s7rSeKteLZphjlYwAHtamEgsZ2ya7eeydsatg" /><img src="http://t2.gstatic.com/images?q=tbn:ANd9GcRLtTs1gvoZw4yB6MMnWnUKohSZ6jcZl5EBYqWCaQVILGZl6uvD" /></div><div>My goal for my health in my diet is to drink more water daily and make sure to include as many fruits and vegetables into my diet as I can manage.<img src="http://www.knowabouthealth.com/wp-content/uploads/2010/11/fruits-vegetables.jpg" /></div><div><img src="http://images.mylot.com/userImages/images/postphotos/2014566.jpg" /></div><div><br /></div><div><br /></div><div>What are your REALISTIC and ACHIEVABLE short term goals to improve your health and fitness?</div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com1tag:blogger.com,1999:blog-454205296643546155.post-70332529738944284372011-06-24T08:32:00.000-07:002011-06-24T10:23:40.682-07:00I'm back and I'm answering a question!<span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; ">Q: Hi <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Katiefit</span>! so, why does my neck hurt when i do crunches and <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">sit ups</span></span><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; ">? </span><div><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 14px;"><br /></span></span></div><div><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 14px;"><img src="http://blog.tmcnet.com/blog/rich-tehrani/uploads/stiff-neck.jpg" /><br /></span></span><div><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; "><br /></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; ">A: There are probably multiple reasons for this. The first is that your head is the heaviest single part of the body (on average it's 10-12lbs) and in the sit up position it's supported solely by your neck. ouch!- especially if you don't have the vertebrae and muscles aligned into the strongest position. Secondly, a lot of people use their heads and necks to create the action of a sit up. In other words, you're doing a sit up by pulling your head up rather than engaging your abs to pull up your shoulders. </span></div><div><span class="Apple-style-span" ><span class="Apple-style-span" style="line-height: 14px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; "><br /></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; ">My first suggestion to avoid this is to stop doing sit ups for a little while until your abs are stronger. I highly suggest</span><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; "> standing abdominal exercises like these:</span></div><div><a href="http://www.womenshealthmag.com/fitness/standing-ab-workout">http://www.womenshealthmag.com/fitness/standing-ab-workout</a><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; "> </span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; "><br /></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; ">also, try doing the ab bicycle exercise with your head on the ground. reach to your opposite knee with your hand instead of elbow to avoid pulling on the head. Another series of exercises you can try are plank-based exercises. Start in Plank from your forearms or your hands (pushup position). from here, you can do one of these options: a) balance and hold for 30 seconds and repeat, b) lift one leg at a time and balance and hold for at least 15 seconds, c) balance on one leg while you bring the other inside (under you), across (under you towards the opposite shoulder) and to the outside (to the outside of the shoulder on the same side) - then switch legs. </span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; "><br /></span></div><div><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 14px;">When you go back to doing crunches and sit ups make sure you don't have your hands ON your head. if you feel you should have them there, allow them to float behind your head. or you can cross them across your chest, or just keep them down by your hips (like in high school when they were making sure you went far enough. Was I the only one with this experience?)</span></span></div><div><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 14px;"><br /></span></span></div><div><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 14px;">Hope this helps!</span></span></div><div><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 14px;">Katie</span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; "><br /></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; "><br /></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; ">references: </span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; "><a href="http://www.neckpainsupport.com/2010/07/neckpainwhileworkingout.html">http://www.neckpainsupport.com/2010/07/neckpainwhileworkingout.html</a></span></div><div><a href="http://www.livestrong.com/article/378677-neck-pain-while-exercising/">http://www.livestrong.com/article/378677-neck-pain-while-exercising/</a></div><div><a href="http://www.livestrong.com/article/263465-how-to-avoid-neck-pain-during-exercise/">http://www.livestrong.com/article/263465-how-to-avoid-neck-pain-during-exercise/</a></div><div><br /></div><div><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; "><br /></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 14px; "></span></div></div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-6036249801674920152011-05-18T14:22:00.000-07:002011-05-18T14:26:11.462-07:00Oh it's been a whileIts funny how life gets in the way. For an update - I've been working out 2 days a week as opposed to the previous 5 days a week. it seems to be working to keep me in shape and not overtax my metabolism, so that's all good. It's been harder to blog now that I have a 30hr/week job! thankfully it's a job that requires (during the school year/season) a lot of heavy lifting and I actually have biceps now!!!! <div>Unfortunately my working out is going to get really limited starting tomorrow as I'm having surgery on my arm to remove the plates that have been causing some pain. This means 3 months of no heavy lifting (no pushups :( no pullups, etc.) so this blog is about to become 'the spot where I tell everyone about my experiments with working out since I'm super limited by an 'injury'.' </div><div>So, along those lines, does anyone have any suggestions for workouts I can do that don't involve my arm?</div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-86411634385995528422011-04-13T11:50:00.001-07:002011-04-13T14:56:45.661-07:00Using your available Resources to your Fit-advantage!<blockquote></blockquote><ul><li>There are a lot of people out there who feel like they just can't workout. They all have their own reasons and those reasons are many. Time is the biggest factor; "I just don't have time to go to the gym!" but equipment and money are also factors. </li></ul><div>I'm here to tell you that there are SO many options out there. AGAIN. Because I myself find that I'm also a victim of falling into traps. </div><div><br /></div><div><b><u>The Time Factor:</u></b></div><div><br /></div><div>Ok, most of us have this problem. In our busy lives we just can't find time to go to the gym and do a workout. The good news is there are ways to overcome the time crunch:</div><div><br /></div><div><b>1) squeeze in 10 minutes.</b></div><div><span class="Apple-tab-span" style="white-space: pre; font-weight: bold; "> </span>and yes, i did just say TEN minutes. You can start your fitness journey with just 10 minute workouts. one place to look to get ideas are the older workouts on bodyrock.tv, but this is by no means the only place to look! Just type 10 minute workout into Google and you'll get a whole plethora of options! There are lots of DVDs out there that have 3 to 5 ten minute workouts on them and you can mix it up each day! Or just do 10 minutes of 'standard' calithenics. To get a full 30 minute workout in when you don't have a 30 minute block of time, try doing 3 ten-minute workouts throughout the day. I really love the exercises in the book "You are Your Own Gym: <span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: medium; ">The Bible of Bodyweight Exercises for Men and Women" (</span><a href="http://www.amazon.com/You-Are-Your-Own-Gym/dp/0971407614">http://www.amazon.com/You-Are-Your-Own-Gym/dp/0971407614</a>). I have my Gymboss timer (www.gymboss.com) that provides lots of options for home workouts.</div><div>But that's the other part, and this is important; You don't have to go to the gym. You have all you need to workout at home; your body, a little space (I just worked out in a house where everything is taking up the entire room because we're repainting and doing floors - just find a spot with just the amount of space for a yoga mat and you can do SOMETHING. If that doesn't work for you, there is bound to be a space that does. The truth is, you can work out ANYWHERE. To get ideas, I suggest www.bodyrock.tv as a resource. </div><div><br /></div><div><b>2) Squeeze in a Set</b></div><div>Ok, so sometimes I don't even have 10 minutes. It happens. What I usually will do then is just drop down and do 20 pushups. Or push out a set of squats. If you're doing this all day, choosing different exercises and just doing a couple reps (like 10-30) it doesn't take long and you're still getting some of the benefits of exercise. It helps, I swear - that's how I got through my wedding planning plus 2 new jobs!</div><div><br /></div><div><u style="font-weight: bold; ">The Equipment Factor</u>:</div><div><br /></div><div><b>1) use your bodyweight</b></div><div>I totally mentioned this earlier, but I'll mention it again. You don't NEED equipment to get into great physical shape! Your body is more than enough weight to push around for that. There are the basics; Pushups, situps, squats, high knees, mountain climbers, and lunges. Then, get adventurous! There are lots of books and websites out there to teach you fun variations of those exercises that will challenge you, keep you interested, AND provide more muscle toning to more muscles. </div><div><br /></div><div><b>2) Use things around the house</b></div><div>Did you know you can use canned goods as dumbells? Sure, they don't get particularly heavy if they're still going to fit in your hand, but they'll work all the same! How about using a chair to do tricep dips. Or the coffee table. Or you can get really excited and use both! (I'll put my hands on the coffee table and feet up on the seat of a chair for a really good tricep dip). You can grab a dufflebag and put baggies of rice in it. There's always that unopened 5lb bag of flour. There are lots of things around the house that you can use to intensify your workouts!</div><div><br /></div><div><b>3) Invest in some inexpensive home equipment</b></div><div>No, I'm not telling you to go spend 300+ dollars on a treadmill that's just going to collect dust in your living room. I invested in some small things to help with my workouts and I've collected them over time. These things include:</div><div><ul><li><b>A workout/yoga mat</b> - <span class="Apple-tab-span" style="white-space:pre"> </span>you really can't beat the value of $15 on a mat you will use ALL THE TIME if you workout <span class="Apple-tab-span" style="white-space:pre"> </span>at home</li><li><b>Some dumbells - </b> pick a weight, any weight that works for you. I have 8lbs at my house and 8lbs and 5lbs at my parents... it's all you need for some light weightlifting.</li><li><b>a medicine ball</b> - you can grab one of these and there are SO many applications for more dynamic exercises!</li><li><b>resistance bands - </b> you know the ones that stretch? get a medium or heavy one and go to town, there are suggestions all over the place. </li><li><b>Swiss Ball (an exercise ball) - </b>figure out what size you need and you are set. They come in multiple sizes and colors and only cost $10-$20. </li><li><b>Gymboss Timer</b> - this thing is AMAZING. I love that i can do quick interval training or use the stopwatch function to see how long it takes me to do a certain number of exercises. Very cool. www.gymboss.com </li><li><b>Running/cross training/tennis shoes - </b>these are always good to have :-P and are the most expensive thing on this list. Get yourself a good pair, you won't regret it!</li></ul><div>Most of this equipment is under $10. And you can buy one thing at a time and slowly build up your own 'home gym.'</div></div><div><br /></div><div><u style="font-weight: bold; ">Using your available resources</u>:</div><div><br /></div><div>There are so many resources available to you to 'research' workouts and fitness and health (like I do) or to just get pre-made workouts of many different kinds. I'm providing a list of awesome places to look and I encourage you to create a list of your own and share it!</div><div><br /></div><div><blockquote></blockquote><ul><li>www.bodyrock.tv</li><li>www.womenshealthmag.com</li><li>www.exercisetv.tv</li><li><a href="http://www.hulu.com/genres/Food-and-Leisure/Health-and-Fitness?type=tv">http://www.hulu.com/genres/Food-and-Leisure/Health-and-Fitness?type=tv</a></li><li><a href="http://www.webmd.com/fitness-exercise/default.htm">http://www.webmd.com/fitness-exercise/default.htm</a></li><li>www.menshealth.com</li><li>www.shape.com</li><li>www.prevention.com</li><li>www.yogajournal.com</li></ul><div>There are so many more out there - help me find them! :-D</div></div><div>Katie O.</div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-82204522431722898122011-04-07T17:40:00.000-07:002011-04-07T17:54:25.829-07:00Married! and some weight gain/loss observationsSo. I'm married now, and that's a LOT off my plate! :-P There were a couple interesting things I've noticed that I thought would be interesting to start a discussion about. <div>The first is that a lot of brides either lose a lot of weight during the wedding planning process or gain some. I definitely lost some - mostly from stress... tiny bit of loss of appetite. I wasn't working out any more - definitely was working out less, so I was wondering how many brides out there experienced either weight gain or loss during their wedding planning.</div><div><br /></div><div>The second thing I've noticed is that after the wedding, a lot of married couples tend to put on weight. This one I'm curious about. It seems almost like the freshman 15. New surroundings, the wife feels like she should be cooking all the time so is creating home cooked foods more often. Or maybe, as a counter to the stress, the couple eats out more. OR perhaps, the bride in particular, has changed her metabolic patterns by not eating as much during the wedding planning and then goes back to eating like normal and puts on weight because the metabolism is not functioning like it was before she started eating less. </div><div><br /></div><div>These could both be contributed to exercise too! Maybe before the wedding the bride and groom are working out hard to look their best for the wedding and then afterwards they stop working out because they no longer have something to work out for. </div><div><br /></div><div>What are your thoughts? I'm interested what you think about this! </div><div><br /></div><div>Katie O.</div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com2tag:blogger.com,1999:blog-454205296643546155.post-16227307661539942782011-03-15T08:32:00.000-07:002011-03-15T08:33:38.824-07:00A long break and a busy lifeFor those of you who actually LOOK at this without me posting: SORRY! I've been so busy with a new job and wedding planning that this lovely little blog has been pushed to the side. <div><br /></div><div>I hope to come back soon (4 weeks!) and update with some of the things I've been thinking about fitness and health-wise. </div><div><br /></div><div>lots of love,</div><div>K</div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0tag:blogger.com,1999:blog-454205296643546155.post-2430837883039016682011-02-22T10:56:00.000-08:002011-02-22T11:58:34.574-08:00Self-SabotageSo, it's been a while. Bet you guys were wondering if I was slacking off workout-wise! <div>Truth is, I was exercising less, but for good reasons that have nothing to do with being 'too busy' or 'too tired' or even letting <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Zuz</span> and Freddy's '<span class="blsp-spelling-error" id="SPELLING_ERROR_1">brutus</span>' win in my conversations with myself about my workouts. (first mentioned here as that voice in your head: <a href="http://www.bodyrock.tv/2010/12/21/exercise-challenge-drowning-in-your-own-sweat/">http://www.bodyrock.tv/2010/12/21/exercise-challenge-drowning-in-your-own-sweat/</a>). In fact the reason that I haven't been working out as much has been due to a DIFFERENT type of self- sabotage - making the subject of all kinds of self-sabotage my next topic!</div><div><br /></div><div>First off there are the 'standard' methods of exercise self-sabotage that everyone falls victim to. Did any of the ones I mentioned earlier sound familiar? If you're a morning exerciser you've probably had lots of those days where you say "I'm too tired to workout, so I'm going to ignore my alarm and sleep for another half-hour." I myself am TOTALLY guilty of this and I'm a <i>morning</i> person! Then there are those of you who try to fit the workout in after work and before you start dinner, but a lot of you have families and other responsibilities that you let take precedence over your fitness and health. Or you get home from work and say "ugh, that was the worst day at work - I just want to veg out in front of the TV and try to forget it." Yep, I'm one of these too. Notice I've said "too". Even those of us who love exercising easily let these opportunities to self-sabotage take over sometimes. Then there's 'Brutus.' You know about him, right? Maybe not by that name - he's that voice in your head saying things like "you've worked out 3 times this week, you deserve a break" or "yeah, I know you should be pushing harder here, but you've had a long day and you're really just goofing off right now." He may be in your head saying "Laundry, dishes, cleaning the bathroom, dusting... you've been doing this all week, there's no reason for you to get off the computer/off the couch and do a workout/go for a walk." Usually Self-Sabotage of any form has a cycle. Here is an (unrelated) example of what one might look like: </div><div><br /></div><div><img src="http://upload.wikimedia.org/wikiversity/en/c/c9/Cycle.png" /> imagine all of my 'cycles i write about looking like this.</div><div><br /></div><div><br /></div><div>The next kind of self-sabotage is found in your diet and boy am I ever guilty. Remember that you're only human, so giving in to temptation is only natural - sometimes. If you're only giving in once a day to once a week you are in GOOD shape as far as <span class="blsp-spelling-error" id="SPELLING_ERROR_2">i'm</span> concerned (I just gave in and ate a cinnamon roll, just as an example that I'm as human as all the rest of you! ;-P ) However, if you're 'giving in' and drinking soda and eating tons of junk, you're really sabotaging not only your fitness and 'aesthetic' goals regarding your body, but you're also compromising your health! So try and monitor how often you give in to those "I'm not hungry, but I want something (insert - sweet, salty, fatty, crispy, crunchy - here)" Giving in frequently is a downward spiral that you want to try and stop. Especially if you're an emotional eater like I am because the spiral starts looking something like this: have a hard day - crave something 'bad' - eating it - feeling guilty - crave something else 'bad' - feeling guilty... you see where this is going! Some of my healthiest behavior to stop this spiral has been to stop and ask what's really going on and then do a little mild yoga or meditate or go on a nice walk - all activities that encourage you to think through your issues and help 'fix' that behavior. </div><div><br /></div><div>how often have any of these tempted you?</div><div><img src="data:image/jpg;base64,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" /> RESIST the temptation of this picture! You don't need any of this food!</div><div><br /></div><div><br /></div><div>The third type of self-sabotage is sneaky. REALLY sneaky. This is one that catches me regularly and is why I am always telling you to <i>really </i> listen to your body and what it's 'saying.' This type of self-sabotage manifests in the moment you've gotten into really good exercise habits and (for most people) you get an injury. For me, it's most common in the form of illness. I'm one of those 'blessed' (note I put this in quotes, because i'm really not sure how much of a blessing this really is) people with a really fast metabolism. The kind that, when over-revved, starts to make my body as a whole stop working quite right. Usually it compromises my immune system so that I get sick ALL THE TIME. I like the feeling of exercise and fitness and will fall into the trap of not listening to what my body is telling me. Like 'you really shouldn't work out today, I'm too busy cleaning up after your last workout.' A couple blog entries again I mentioned noticing this and switching almost exclusively to walking and yoga. You know what happened? I stopped getting sick. I was healthy for an entire 4 months. WHOAH!!! So, after realizing that I was getting back into the cycle that totally compromised my immune system, I'm stepping back to working out no more than every other day. I'm trying to incorporate more walking and slightly less high intensity workout, because you all know what happens when you get sick - you can't workout and after being sick for a while you start losing fitness. In my case it's another cycle I fall into: Workout hard and frequently - get sick - lose fitness - get well and start working out hard to try and get back to previous fitness level - get sick - lose fitness. Can anyone see the cycle (another self-sabotage cycle) that keeps showing up?</div><div><br /></div><div><img 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" /> should i workout today? <img 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" /></div><div><br /></div><div><br /></div><div>Now, I realize this isn't a problem that many people face. But it IS similar to sabotaging yourself when you workout with an injury. How many of you have injured yourself just badly that you're definitely injured, but not so badly that you 'have' to stop working out? And what happens when you don't stop your fitness routine? The injury never really heals, does it? So just like when you get sick, it's necessary to take a break. Re-evaluate. Let yourself heal and learn from <i>how</i> you injured yourself. Never EVER perpetuate the problem by continuing to use the injured part in the way that you first injured it. Or any way that bothers it in any small way, shape, or form. </div><div>Remember my mantra: "Listen to your body and what it's <i>really</i> saying." Pay attention to all the little parts as well as the big and make sure you're looking for any self-sabotaging cycles. It could save you in SO many ways! </div><div><br /></div><div>In other news, I've been picking up a lot of books lately about fitness and health, etc. Right now I'm reading one by Dr. Lisa Callahan called <i>The Fitness Factor. </i>I'll let you guys know what I learn! </div><div><img src="http://ecx.images-amazon.com/images/I/41ZE73RN26L._SL500_AA300_.jpg" alt="The Fitness Factor: Every Woman's Key to a Lifetime of Health and Well-Being" /></div><div><br /></div><div>Thanks for reading, all of you! I know this one was a long one. Have a great day and keep healthy!</div><div><br /></div><div>-Katie</div><div><br /></div><div><br /></div>Katiehttp://www.blogger.com/profile/03858551344258480825noreply@blogger.com0