I’m sorry that it’s been a while since my previous post, but this week has kind of gotten away from me a little.  As promised though, I wanted to take a minute and share what my workouts have included lately; especially seeing I’ve had to modify them slightly due to being pregnant and all.  (Just because I’m able to complete these exercises though, doesn’t necessarily mean that every pregnant women should be doing them, so please double check with your doctor first.

Typical Day:

• Walk on the treadmill at an incline of at least 28 degrees for an hour or longer (sometimes I break it up throughout the day for more energy)
• Run at least 2 miles or further (I always end up taking 2 or 3 days off each week but after my day off I do a longer run, like 5 miles)
• 2 sets of 12-15 reps each, bicep curls, hammer curls, shoulder presses, lateral raises, anterior raises, tricep extensions, tricep kickbacks, push-ups, among some others.
• I also aim for at least 50 squats, 50 squat pulses, and 20 side leg lifts (each leg)
• Then I like to add in some other exercises as well.  I love using TRX, and steps!

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Hopefully my workouts lately will inspire you to go out and try some of your own!  If you would like any ideas of what to do, or how to get started, please feel free to message me or leave a comment below.

These weeks are just flying by!

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How far along: 15 weeks, 1 day

Maternity Clothes: As of today I’m still wearing my regular clothes and can even button my jeans.  No hair ties or belly and needed yet.  I get this feeling though, that when this baby finally decides to pop, it will be all at once.  Then I’ll be in trouble and have to make a quick trip to the store.  Oh well….Luckily spring will be here before I know it, and then I can get out my dresses and maxi skirts, that I know will be able to grow with me and the baby.

Missing Anything: I’m still missing deli meat, but this week I’m really missing regular coffee.  I know people say, that based on an ok from your doctor, pregnant women can have about a cup of coffee a day, but that wouldn’t work for me.  Here’s why…My drink of choice, when I go to Starbucks or anywhere else, is a venti blonde roast coffee with 3, yes, that’s 3 shots of espresso and I definitely know I’m not allowed to be drinking that.  Jeff and I are such big coffee drinkers that we even made our own coffee bar in our house.

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Movement:  I can’t wait to feel Baby King do something.  Every time I’ve had an ultrasound the baby is kicking and moving its arms like crazy, so I’m hoping it won’t be long now.  (I probably just completely jinxed myself though, because after awhile I’ll most likely be saying I wish the baby didn’t kick so hard, or so often.)

What’s Next:  I literally just got back from a doctors appointment where I set up the appointment for the gender ultrasound.  Come February 13th, Jeff and I will know if Baby King is a boy or a girl!  I’m so excited to find out!  Is it February yet?  Happy Valentine’s Day to us!  We of course have our prediction, but friends and family have named both gender.  It’s only a matter of time before we will see who’s right.

Health: I have to say that I consider myself incredibly lucky that so far throughout this pregnancy I’ve never been sick.  I keep hearing these horrible stories from friends and women in online pregnancy communities, of mothers-to-be who are just overcome with sickness.  I do have my days though, like today, where the weather is just nasty and makes me tired.  It’s rainy, cloudy, and cold and all I want to do is relax and maybe take a nap.  My health is important to me though, so even though I might take a nap later, which I NEVER use to do until I became pregnant, I will end up working out.  I believe that you just have to be in the mindset to get things done and you can accomplish anything!

Exercise: I officially got the all clear from my doctor today that it’s ok for me to run my 1/2 marathon next month, just as long as I’m feeling ok.  I’ve been continuing to run this past week and from Monday until today I’ve logged 11.7 miles.  I plan to run at least 3 more this afternoon and hopefully 4 more tomorrow which will give me a total of 18.7 for the week!  In addition to running I’ve been doing over an hour on my treadmill at an incline.  I do end up breaking it into sections though, of around 40 minutes, 30 minutes, 20 minutes, etc.  The longest I’ve been able to go before I feel too tired is 60 minutes, and I don’t want to overdo it.  I know my body well enough to know when to stop and when to take breaks.  I’ve also still been lifting some weights, doing some standing ab work, and working on toning my legs and inner thighs.  I’ll try to post some of my workouts either tomorrow or on Sunday.

There may be a very slight baby bump, but not much.  

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Some people are truly an inspiration, and that’s my good friend, Lysa.  I’ve known Lysa for about 8 years now, and throughout the time I’ve known her she’s been put to the test more than anyone else in my life.  And even though she’s gone through a lot both physically and emotionally, she’s always managed to remain strong and has kept her positive and upbeat attitude.

I can remember this one time, when I was sitting in my classroom, full of 6th graders, and in bursts Lysa, through my door, and says in her excited tone, “it’s just a broken rib!”  We both jumped up and down and hugged each other and then she left.  My students continued to stare at me blankly before someone finally said, “Mrs. King, why are you two so happy that she broke her rib?”  What they didn’t know at the time was that Lysa was a two time breast cancer survivor and the doctors thought it might have returned for yet a third time.  That’s why we were both so happy when she found out it was just a broken rib.

I’ve currently been helping Lysa through one on one personal training sessions for about the last 3-4 months.  Before we began training, Lysa had a bad back and would go see a chiropractor once a week.  Since she’s been training, Lysa is now down to once a month visits.  Not only is her back strength increasing, but so is her balance, endurance, muscle strength, and overall fitness level.  Here’s what Lysa has to say:

“No one ever said it would be easy to get in shape, especially in your fifties.  But the last three or so months have proved for this 57 year old, it’s certainly possible.

As a recently retired teacher, with way too much time on my hands, it was fun to lounge around the house basking in my new found freedom, while overeating and catching up on the daily talk shows.  Before I knew it, I had packed on the pounds and had become complacent about exercise.  As my weight increased, my self esteem decreased.  I felt blah!

And then a long-ago friend and sorority sister from my college days contacted me about joining her on a 50 mile charity hike benefiting Project Athena.  I had always been a daily walker, but the two day hike along the coast of San Diego sounded daunting, with or without my out of shape physique.

Nevertheless, I took the challenge.  The hike would give me the opportunity to raise money in support of the women of Project Athena, while forcing me to take control of my health again.

I was determined to complete the hike, but how?  I needed help.  I needed someone, a miracle worker, to not only whip my body back into shape, but push me towards a feat I never dreamed of accomplishing.

And that miracle worker is Jamie King.

I’ve been exercising with Jamie twice a week  for the past three or so months, and things are looking up….or going down, if you read my scale.  Jamie designed an exercise program for my personal needs based on an assessment at or initial meeting.  The program incorporates strength training with cardio and balance, which is particularly important for post menopausal women.  Because the program is designed just for my needs, I’ve been able to accomplish the goals that Jamie set for me.  She pushes me to my limits, while understanding my restrictions as well.  She has a unique ability to make me feel as though I can conquer any exercise she places before me.  Because of my time with Jamie, I have improved not only my body mass index, but my strength and muscle tone as well.  Because Jamie is knowledgeable about diet and proper nutrition, she has been able to help me with my weight loss too.  I feel like a new person.

I‘ve worked with other trainers in the past and dreaded my sessions.  I often felt I was just one of their clients, and that I was working through the same exercise routine as everyone else.  With Jamie, it’s not that way.  She is friendly and makes each session fun and worthwhile all with my best interest in mind.  My self esteem has improved, and I feel up to the challenge of training for my hike.  With Jamie’s help, it’s, “Look out San Diego; I’m headed your way in May!”

I’m so proud of all that Lysa has accomplished in just a matter of months.  Not only does she come to the gym and work incredibly hard, but she looks great!  I love being able to help people in any way that I can, so if you want to learn more about Lysa, the 50 mile hike she’s doing, or if you feel like making a small donation to Project Athena, please visit her page.  (Project Athena).  I’ll make sure to keep you posted on how Lysa does, once she returns in May.

Also, if you’re interested in coming in for your own training sessions and increasing your overall health, please feel free to contact me.  I have a lot of time spots available and I’d love to help you achieve your goals!

Technically this post is coming a few days late, because I’m actually 14 weeks and 4 days pregnant now.  Jeff and I had a busy weekend though filled with working on projects in what will eventually be the baby’s room.  I just didn’t have time to do all that and write a blog post.

The room is still a work in progress, and I have more to paint on the back wall, but it’s coming along.

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I hope that all of you had a great weekend as well and that you’ve been sticking to a healthy eating and workout routine.  I’vedefinitely been good about working out, however it’s restaurant week here in Charlotte, and we ended up going with our friends to a Brazilian Steakhouse for dinner on Friday night.  I’ve never been to a Brazilian Steakhouse, so I didn’t really know what to expect.  For those of you, who are like me, let me explain to you briefly how it works……they just keep brining you food.  They bring you all different types of steak, chicken, shrimp, fish, etc. and before you know it you’ve eaten a ton!  I think I was in a food coma most of the following day.  I’m back on track now though, and it really wasn’t incredibly bad food, just a lot.

So, let me give you a break down of my week……..

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How far along? 14 weeks, 3 days. Maternity Clothes?  I still do not need any maternity clothes yet, however my favorite jeans keep getting more snug with each passing week.  I know hat I’ll be sad when I can no longer wear them, but I also know that it’s for a great reason.  My tops are getting a little snug too, but that’s mostly because they are all size small or extra small.  I really don’t want to invest in more sweaters because spring weather will be here before I know it, so I’m trying to make them last.  I also ended up buying a Belly Band, but I have yet to use or need it.

Missing Anything:  I’m REALLY missing deli meat!  I use to eat it as a snack all the time and I’ve definitely been craving it a lot this past week.  Movement:  Still no movement from the baby yet, but I can’t wait!  I think it will help things feel more real!  What’s Next:  I have a doctors appointment this upcoming Friday, but it’s just for some routine blood work.  Yuck!  However, I’m really looking forward to going, because At the end of the appointment I’ll get to schedule my next appointment, which should be an ultrasound and we’re really looking forward to finding out the gender of the baby.

Exercise:  I had a great week of workouts this past week.  I ran a total of 14.25 miles, walked over 15 miles on the treadmill, and even did some weights!  For me, being pregnant is not an excuse to stop working out.  I’ve just learned where I need to let up some, and that there are certain exercises that I can no longer do.

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I’d love to hear how you’re doing with your lifestyle goals, so feel free to leave me a comment.  I’m also still training at the gym, and will continue to do so up until the baby arrives.  If any of you would like to come and work out with me, please feel free to call or e-mail!  I hope to see or hear from you soon!

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I can’t believe that I’m already at the end of my first trimester.  Thankfully I skipped over the whole morning sickness part, which unfortunately seems to plague many women.  And honestly, I’m one of those people who has always been somewhat worried about being pregnant.  That’s why, after some careful consideration, I finally decided to share the progression of my pregnancy.  My hope is that other women may use the experiences I provide, to help them with their own pregnancy either now, or in the future.   Keep in mind though, that every pregnancy is different and just because I can do something, doesn’t mean you should, without consulting your physician.

How far along: 13 weeks, 1 day.  Maternity Clothes: I have not yet needed to go out and buy, or wear, any maternity clothes.  With that being said, my pants are finally beginning to feel a little snug, but more so in the afternoon and evenings when I start to feel a little bloated.  The great thing about being a personal trainer though, is that I have a ton of yoga pants (I LOVE yoga pants) and shorts.  I must admit that I’m very lucky because my work outfits are quite comfy!  I do however want to invest in a Bella band, and will probably end up ordering one from Amazon this weekend.  I know that I really don’t need it quite yet, but I figure that it will be nice to have on hand for when I do.can i buy flagyl at walmart

Miss Anything: I’m currently missing my energy levels for working out.  I use to get up at 4:20 a.m. everyday and go to the gym for an hour of high intensity interval and circuit training.  Ever since I became pregnant that has not been happening and I’ve actually been sleeping in until about 7:00.  I can’t wait for the day that I get that energy back!  Movement:  I’ve not felt any movement as of yet, but every time I’ve had an ultrasound (at least 3 by now) the baby is moving about like crazy, therefore I’m sure it’s only a matter of time.  Food cravings: I really haven’t had any strong food cravings so far this week, other than fruit.  I absolutely love eating fruit!  Mostly because I’ve been struggling to drink enough water like I know I should, and when I eat grapes, watermelon, pineapple, etc. I know I’m getting some of that much needed liquid.

What’s Next: This weekend Jeff and I are going to try to do a little bit to the nursery.  We don’t know yet if baby King is a boy or a girl, but we have our prediction.  Therefore we’re not actually painting or decorating, but I had this idea for the nursery ceiling.  I started a board on Pinterest and found this nursery that had the ceiling covered in what looked like whitewashed barnyard wood.  I really liked it, so we looked up directions and found out that it was actually just wallpaper designed to look like wood.  We ended up purchasing it, and plan to attach it this weekend.  I’ll keep you posted on how it goes.

Eating and Weight:  Eating has kind of become a chore for me over the last few days.  For some reason I just have not been hungry.  I know that eating, especially during this time is incredibly important, so I’ve been sticking to eating about 5-6 small meals a day.  I usually have a light breakfast, a mid morning snack, lunch, an afternoon snack or two, dinner, and sometimes an after dinner snack.  Throughout my first trimester I managed to stay within my designated weight gain range and only gained 3-4 pounds, depending on the day and time.  My pre-pregnancy weight was 119 and now I bounce between 122-124, although I’m sure that will start going up now that I’m about to enter my second trimester.  Exercise: Over the past few days I’ve had a good amount of energy for working out.  So here’s what my workouts have looked like……50 minutes or longer of incline walking, with some weights and legs added in.  I usually do squats, lunges, leg lifts, core rotations, bicep curls, tricep extensions, rows, shoulder presses, and oblique crunches.  (Once again, you may find this information helpful, but remember to check with your physician first)

I’ve been doing a lot of debating lately about my workouts. I know that they can’t be as intense as they once were, at least until later this year, but I’ve never been one to just roll over and quit all together.

So here’s what I’ve been debating…..Up until a day before Christmas I had been training for the Disney Princess half marathon in February. I was up to running 8 miles, with an average pace of 8:45, but by the end of my runs I was so tired due to having a lack of energy. I definitely want to make sure I’m doing what’s right and best for my baby, which is why I decided to back out and not run.

It’s amazing the excuses we can come up with, isn’t it? I’ve done a lot of online research and have read many blogs about pregnant women who continued to run up until their delivery. So what’s my excuse? Honestly, I’m so far from being out of shape, that unless my doctor tells me otherwise, I have no reason not to run, especially if I slow down my pace. In fact, I could most likely walk the whole race and still be fine. I just have to be able to keep a 16 minute mile and let’s be honest….I REALLY want the medal. where can i buy flagylPlus my little sister just mailed me the cutest tank top top to wear. In addition to all this, and probably the most important reason that I decided to run again, is because I know just how disappointed in myself I’d be if I didn’t.

So here’s my lesson for today: Your body is capable of anything……it’s your mind that you have to convince. Never give up!

I’m back……….

Please let me start by saying that I’m really sorry I just disappeared and that my last post was so long ago.  I had tons of good intentions to post more often, but there was just a lot going on around here, and before I knew it Thanksgiving, Christmas, and New Years were already over.

Hopefully everyone enjoyed their holiday season and had a great start to 2015!  I know from personal experience that most people like to set goals or resolutions for themselves, especially around this time of year.  So, if you want to leave a comment, I’d love to hear what yours are, and I’d love to help you in any way I can, especially if it’s to lose weight, tone muscles, eat healthy, or just live a more active lifestyle!

My own personal goal this year is to have a healthy and fit pregnancy!  That’s right, my husband Jeff and I found out in October that we’re expecting our first child this July (part of the reason I disappeared).  Luckily I never suffered from any morning sickness and up until about week 6 I still had a ton of energy.  Then the energy slightly disappeared.  I was still able to get in a workout, but tired very quickly and needed a short nap afterwards.  I’m just now finally starting to get my energy levels back up (almost at 13 weeks).  I’ve also found that this week I’ve been able to work out for longer durations of time.  However, throughout the past few months, I’ve quickly learned that I can’t go all out like I use to, and that I need to pace myself.

2015 is definitely going to be a year of big changes!  Not only for me, but hopefully for all of you as well.  With each other’s support, let’s crush all the goals we set for ourselves and help motivate each other along the way!