Just Keep Running!

***Before starting any workout please read the disclaimer! It can be found by clicking here! Thank you!***

I have never been a runner, its just not something that I have every been particularly fond of. I know a lot of people find it exhilarating and therapeutic, like my mother who runs several miles daily (Go Mom!) but I got bored with it fairly quickly. That is until two things happened; 1. I became a mom, and 2. I started to run competitively. After the birth of Sophia, I didn't feel comfortable with leaving her with strangers at the gym so I needed a cardio workout I could do with her, cue the running. So I got a jogging stroller and hit the trails, literally! At this point I still wasn't too fond of running but doing it with the baby helped. Then I signed up for a 5k.

Now I may be just a tad bit competitive, so this was perfect. The adrenaline, the atmosphere, the chase were all things that I had been looking for with running. 5k's just make running fun for me, plus I can do it with the girls. There are so many different types of 5k's that you can do for so many wonderful causes and charities. So here is a challenge for you.

Sign up for a 5k. You can find a list of 5k's (or even longer races if your an experienced runner) taking place near you here! I like to go on Living Social or Groupon for discounted tickets. You can find a race for practically anything you like to do so sign up today! If you are pregnant and your a runner you can continue running well into your pregnancy as long as you feel comfortable with it. I ran shorter and shorted distances until I was about 35-36 weeks pregnant with Harper (my second child) I could not and did not do that while pregnant with Sophia (my first). Each pregnancy is different so listen to your body and do what feels right for you! If you feel fine running, run. If you don't, then don't! Just listen to your body and your instincts you know you better than anyone else! If you were not a runner before becoming pregnant, now is probably not the time to start but do not let that detour you from signing up for 5k's! They are still a lot of fun and you will be in good company. There are always plenty of walkers for every race, so Sign Up!

Pause for you to look up a race and register...... are you signed up yet? Okay ill wait here until you do..... signed up now? If yes, continue reading! If your answer is no, what's stopping you? You can do this! Need more motivation? Shoot me an email and we will train together, now sign up!

Signed up? Great! Now lets get to training. A 5k is 3.1 miles (yes, that .1 makes a difference! lol)

Monday- Run
Tues- Run
Wed- Cross train
Thurs- Rest! (yes this is critical- you do not want to injure yourself!)
Friday- Run
Sat- Run
Sun- Rest! (yes this is critical- you do not want to injure yourself!)

Week 1- You are going to run 1 mile every designated run day. If you can not run 1 mile you are going to run as far as you can leading up to a mile. If you can only run for 2 minutes, that is a great start! You run for 2 minutes and start walking-Do Not Stop! Just take a short break while you walk, long enough for you to catch your breath and start running again. Continue this until you complete 1 mile. The next run day shoot for running for 2 1/2 minutes straight. Continue adding 30 seconds on to each run length. On cross-train days you can lift weights, swim, ride a bike, pick another workout from this blog, really whatever you like to do.

Week 2- You are going to run 1.5 miles on Monday and Tuesday. If you can not run 1.5 miles without stopping repeat the training steps above. Cross-train on wed. Friday and Saturday you are going to run 1.75 miles.

Week 3- Monday and Tuesday you will run 2 miles, again repeating the training steps above if you can not run without stopping. Wednesday you will cross-train. Friday and Saturday you are going to run 2.25 miles

Week 4- Monday and Tuesday you will run 2.5 miles, again repeating the training steps above if you can not run without stopping. Cross train on Wednesday. Friday and Saturday you are going to run 2.75 miles.

Week 5- Will be slightly different because we are leading up to a race on Saturday. Monday you will run 3 miles. Cross-train on Tuesday. Rest on Wednesday. Thursday you will run 3 miles. Rest on Friday. Saturday you are ready for a 5k (3.1 miles).

You do not have to finish the race first, you don't even need to run the whole way if your not there yet but taking the steps to get there is a victory in and of itself! You can do this, you are worth getting fit for, and yes it may be difficult but the results are worth it!

Good Luck!
    -Brittany

 

Shamrock Run in Savannah GA 2013. We decorated Sophia's stroller for the costume contest (I was 20 something week pregnant)

Shamrock Run 2013- We ran with a group of Stroller Strides ladies :)

Celebration Run in Savannah GA at Savannah State University 2013- A group of Stroller Strides Ladies. I was about 34 weeks pregnant

The Color Run Clearwater FL 2014- My whole family got in on the action!

We got good and dirty- Also made great time!

 

 

Share your race pictures in the comments below! Have a question/comment/concern feel free to email us at trulyfit.fishhawk@gmail.com or leave us a comment below. Don't forget to Like us on Facebook!

 

 

"What you get by reaching your destination is not nearly as important as what you will become by reaching your destination." - Zig Ziglar 

 

Cloud Dough

As a mom, I am always looking for fun sensory things to do with my girls. When I came across this particular craft I knew I had to try it! Here is a recipe for Cloud Dough: 1 cup baby oil (or vegetable oil- baby oil is toxic if ingested and we all know little ones are notorious for putting things in their mouths) 3 cups flour. Mix it together, I mixed ours in a large bin. Then we took it outside to the garage with some sand toys and let the girls go at it. They both loved playing with it and the best part is it doesn't dry out so its perfect for sculpting. It can get a little messy which is why we decided to do it in the garage, that way I just swept it up with the broom and dustpan. We did this on a rainy day when we couldn't go play outside and it kept the girls busy for a long time. Win, win all around!

 

 

- Brittany 

 

 

Have a fun rainy day activity you want to share, leave us a comment below. Questions, comments, concerns, please email us at trulyfit.fishhawk@gmail.com or leave us a comment below. Don't forget to Like us on Facebook!

 

"Pardon the mess, my children are making memories." -unknown

3 Week Core Challenge

 

 

***Before starting any workout please read the disclaimer! It can be found by clicking here! Thank you!***

 

 

Who doesn't want a better core? This is an easy to follow 3 week guide to a better, stronger core.  On the last day, you will test yourself to see how many you can do! Good Luck!  *This challenge is best suited for women who are not currently pregnant*

 

Week 1

Tuesday

     Plank- 25sec

     Sit-ups- 7

     Plank Jacks-7

     Straight leg Crunches-7

    Mountain Climbers- 25sec

 

Wednesday

     Plank- 30sec

     Sit-ups- 10

     Plank Jacks-10

     Straight leg Crunches-10

    Mountain Climbers- 30sec

Thursday

     Plank- 35sec

     Sit-ups- 14

     Plank Jacks-14

     Straight leg Crunches-14

    Mountain Climbers- 35sec

Friday

    Plank- 40sec

     Sit-ups- 19

     Plank Jacks-19

     Straight leg Crunches-19

    Mountain Climbers- 40sec

Saturday

     Plank- 45sec

     Sit-ups- 25

     Plank Jacks-25

     Straight leg Crunches-25

    Mountain Climbers- 45sec

Sunday- Rest

 

 

Week 2

Monday

     Plank- 1 min  

     Sit-ups-30

     Plank Jacks-30

     Straight leg Crunches-30

    Mountain Climbers- 1 min 

Tuesday

     Plank- 1min 10 sec

     Sit-ups-35

     Plank Jacks-35

     Straight leg Crunches-35

    Mountain Climbers- 1min  

Wednesday

     Plank- 1min 20 sec

     Sit-ups-40

     Plank Jacks-40

     Straight leg Crunches-40

    Mountain Climbers- 1min

Thursday

     Plank- 1min 30 sec

     Sit-ups-45

     Plank Jacks-45

     Straight leg Crunches-45

    Mountain Climbers- 1 min  

Friday

     Plank- 1min 40sec

     Sit-ups- 50

     Plank Jacks-50

     Straight leg Crunches-50

    Mountain Climbers- 1 min

Saturday

     Plank- 1min 50 sec

     Sit-ups-55

     Plank Jacks-55

     Straight leg Crunches-55

    Mountain Climbers- 1 min  

Sunday -Rest

 

Week 3

Monday

     Plank- 2 min

     Sit-ups-60

     Plank Jacks-60

     Straight leg Crunches-60

    Mountain Climbers- 1 min  

Tuesday

     Plank- 2min 15 sec

     Sit-ups-65

     Plank Jacks-65

     Straight leg Crunches-65

    Mountain Climbers- 1 min  

Wednesday

     Plank- 2min 30 sec

     Sit-ups-70

     Plank Jacks-70

     Straight leg Crunches-70

    Mountain Climbers- 1 min  

Thursday

     Plank-2 min 45 sec

     Sit-ups-75

     Plank Jacks-75

     Straight leg Crunches-75

    Mountain Climbers- 1 min  

Friday

     Plank- 3 min

     Sit-ups-80

     Plank Jacks-80

     Straight leg Crunches-80

    Mountain Climbers- 1 min  

Saturday- complete the minimum and the push yourself to see how many more you can do!  

     Plank- Hold plank at least 3 minutes

     Sit-ups- At least 85

     Plank Jacks- At least 85

     Straight leg Crunches-At least 85

    Mountain Climbers- At least 1 min  

Sunday -Rest

Plank- Get in resting push-up position and hold that for the above amount of time. Remember to keep your abs engaged by sucking your belly button in as far as you can to your spine. Control your breathing.

Sit-ups- Lay on your back with your knees bent and your feet firmly planted on the ground. Cross your arms across your chest. Keeping your neck in a neutral position pull your body up to a sitting position. Remember to keep your abs engaged!

Plank Jacks- In plank position with your hands firmly planted to the ground hop your legs out to a V shape and back in to plank position (that is 1 plank jack). Remember to keep your abs engaged!

Straight-Leg Crunches- Lay on your back with your feet in the air and tap your toes. Remember to keep your abs engaged!

Mountain Climbers- In plank position with your hands firmly planted to the ground bring your right leg forward and tap it underneath you and bring it back to plank position. Continue doing this alternating your feet each time. Remember to keep your abs engaged!

Good Luck!
-Brittany

"Its not easy but its worth it! Now repeat that everyday!"- Unknown

Tell us how your doing in the comments below! Have a question/comment/concern please email us at trulyfit.fishhawk@gmail.com or leave us a comment below. Don't forget to Like us on Facebook!

Birth Story of the week!

***Disclaimer- This post was written by a guest blogger and are the opinions/ideas/views of the author and not necessarily that of Truly Fit. ***


On February 28, 2013, I spent the entire day nesting and preparing for our little one’s arrival. That day I was 37 weeks and 4 days pregnant. Surprisingly my water broke around 5:30pm. Contractions started within minutes. At the time, Cody (daddy) was at the commissary, and rushed home even though I told him to take his time. When he got home, I took some time to eat dinner (no telling when I would be able to eat again), while Cody got the entertainment stand we were trying to sell out of the car, and the carseat installed. Within an hour, we were at the hospital, strapped up, and monitoring contractions, which at the time were uncomfortable, but tolerable. At my first check around 6:45, I was 6cm dilated. By the time Cody came back from checking me in, 15 minutes later, I was already 8 cm dilated. Which, unfortunately for me, was too late for an epidural. The contractions were close and very painful. Even though I had to pee, my midwife would not let me up, and I had to use a bed pan and get my bladder drained. I tried anything to get comfortable, but the pain was so bad. Cody told me later I ripped is jeans (there were no bed rails to grab on to) and I could be heard all the way outside the maternity ward. Around 8:00 pm, I started getting the urge to push, and was 9 cm dilated. I pushed for nearly an hour and a half. Finally my doctor tells me the baby’s head was not coming down. He slapped me with the one thing I did not want to hear, C section. Thinking back, I wish I had tried more (walking, squatting, etc.) to get him to come down naturally. But at the time, the pain was so intense I quickly asked how long the spinal block would take, agreed and signed the forms. I was covered up and wheeled off to surgery with just a few minutes to say goodbye to Cody (husbands are not allowed in surgery here in Germany ). I was conveyered onto the surgical table and wheeled into the pre-op room. Still in extreme pain, I had to lie there flat on my back until all was set up, and my doctor came him. He held me as the anesthesiologist started my spinal block, the contractions went away, and my legs became warm and tingly. This was totally opposite from how my top and arms were feeling, which was an intense shivering cold. I was finally brought into the operation room and surgery began. At 10:13pm, Sean Michael Brown was born (18 days before his due date). He weigh 3310 grams(7 lbs 5 oz), was 50cm(19.7 in) long, and his head was 33 cm(13 in) around. Though I did not get to see him until a couple minutes later and then only a brief second before they whisked him off to be cleaned, and checked over. After what felt like forever, I was all stitched up, and taken to a recovery room to monitor as the block wore off. Nearly 2 hours after he was born, I was in my room, and in walks my husband with our precious little boy. 2 hours, and I finally got to hold, kiss, and snuggle the best gift in the entire world. Baby and I spent the next 5 days in the hospital recovering, and working hard to get him to breastfeed. On March 5th, we finally got to go home to begin our journey as a family.

Kristen is an Army wife and mother to 1 year old, Sean. She currently lives in Germany where she is learning to balance life between working, being a wife & mom, and getting fit. While the majority of her pregnancy was easy, she managed to gain 75 pounds, on top of already being several pounds overweight, and ended her labor with a c section. She has become determined to get healthy and fit for herself, her son, and future pregnancies. Not to mention getting beach body ready for their move to Hawaii. She is passionate about eating healthy and reaching goals, and is committed to make this a lifestyle change.

 

 

"There is no way to be a perfect mother but a million ways to be a good one!"- Unknown 

Total Body Chair Workout

***Before starting any workout please read the disclaimer! It can be found by clicking here! Thank you!***

This workout is designed to give you a total body workout using nothing but a chair and some running shoes and can be completed in under 1 hour (about 43minutes) There is a little upper body, lower body, core, and cardio in this workout. This is a great workout for both pregnant (can be done at any stage of pregnancy) and not pregnant women. This should be challenging but not painful, if you are experiencing any pain please discontinue the exercise. I also recommend putting the chair against a wall to stabilize it, safety first!

You will start with a 5 min run/walk, getting as much distance as you can in that amount of time, take a quick break(there will be 20 second rest times)  and then do the circuit 2x's through( each exercise lasting 30 seconds). This will be followed by another 5min run/walk, circuit 2x's through, followed by a final 5 min run/walk. I encourage you to get as many reps in for each exercise as possible and challenge yourself to do more each time through. Good luck!

• 5 min run/walk
• 20 second break
• Chair Squats - Squat down like you are going to sit in the chair without actually sitting down, hover over the chair for a quick second and come back to standing position. repeat as many times as possible in 30 seconds. *remember to keep your stomach sucked in- think of your belly button kissing your spine. Your knees should never go over your toes!*

 

• 20 second rest
• Chair dips- With the chair against a wall for stability, put your hands on the end of the chair with your feet straight out. Slowly bend your arms and lower yourself down and back up again. Complete as many of these as possible in 30 seconds. 

• 20 second rest
• Chair push-ups- With the chair against a wall for support and facing the chair put your hands on the seat of the chair. Slowly lower yourself forward into a push-up position and back up again. Complete as many of these as possible in 30 seconds.  

• 20 second rest
• Alternating step-ups - With the chair against the wall for support (you can also do these from the side and hold on the back of the chair for more stability) step-up on the chair with your Right foot followed by your left. Step down and then alternate the next step with each foot. Complete as many as you can in 30 seconds. 

• 20 second rest
• Seated flutter kicks- Sit on the end of the chair and put your hands on the back of the chair for stability. Lift both of your legs in the air and kick your legs up and down about 5 inches. (If this is too challenging for pregnant women you can start with your feet on the ground and kick one leg up at a time). Complete as many as possible in 30 seconds. 

• 20 second rest
• Open/Close leg cross- Sit on the end of the chair and put your hands on the back of the chair for stability. Lift both of your legs and open them as wide as you can. Swing your legs back to the center crossing them in the middle. Complete as many of these as possible in 30 seconds (If this is too challenging for pregnant women complete the modified seated flutter kicks from above). 

• 20 second rest
• Right side leg kicks- With the chair against a wall for support hold onto the back of the chair for more stability. Gently swing your right leg out as high as you can and back down again. Complete as many of these as possible in 30 seconds. 

• 20 second rest
• Left side leg kicks- With the chair against a wall for support hold onto the back of the chair for more stability. Gently swing your left leg out as high as you can and back down again. Complete as many of these as possible in 30 seconds. 

• 20 Second rest
• Complete the circuit a second time through
• 20 second rest
• 5 min run/walk
• 20 second rest
• Complete the circuit 2x's through
• 20 second rest
• 5 min run/walk

 

 

Don't forget to drink plenty of water during this exercise! This can also be shortened for time purposes but completing the circuit 1 time through instead of 2. You can also extend your cardio time by running/walking for longer amounts of time or if running is too difficult you can do any cardio of your choice (swim, bike, elliptical, etc.)

 

-Brittany

 

 

Take a sweaty selfie and post it in the comments below! Have a question/comment/concern? Shoot us an email at trulyfit.fishhawk@gmail.com or leave us a comment below. Be sure to Like us on Facebook!

 

 

"Failure is not falling down, but refusing to get up"- Chinese proverb 

Infused Water Recipes

 

To help you all along in our Water Challenge (found here!) I thought we would add some recipes. Who knew you could even have a recipe for water! Here are a few yummy water recipes if you want a healthy little twist on plain water. These recipes have very few calories, if any, taste great and can help you detox.



To boost weight loss - 2L water, 1 medium cucumber, 1 lemon, 10-12 mint leaves. steep overnight in fridge and drink every day. Also great for general detox--including clear skin!

Courtesy of http://sitnoseckano.blogspot.com/2011/07/sassy-water.html (found on pintrest)

 

 

 

Infuse water with herbs and low sugar fruits for refreshing drinks. This basil, lemon, lime, cucumber, grape water is delicious! It gets better the longer it sits too :)

Courtesy of http://www.christelleisflabbergasting.com/2012/06/la-canicule-ne-matteint-pas-ou-presque.html (found on pintrest)

 

 

 

Detox Tea 1 cup hot water 1-2 tablespoons apple cider vinegar Squeeze of lemon 1 Tbsp of raw honey Dash of cinnamon

 

 

 





Courtesy of http://www.thankgodimnatural.com/recipe-fall-detox-tea/ (found on Pintrest)

-Brittany 

Want to share your own water recipe or have questions/comments/concerns? Feel free to email us at trulyfit.fishhawk@gmail.com or leave us a comment below. Don't forget to Like us on Facebook!

 

 

"You ain't gonna miss your water until your well runs dry."- Bob Marley





Water Challenge

Have you ever heard that your supposed to be drinking 8 glasses of water each day? Well I'm here to tell you that is a bold faced lie, you should actually be drinking upwards of 11 glasses a day (13 for men!) If you work out on a regular basis, you actually need to drink at least 2 more glasses of water on top of that. Live in a hot/humid/dry climate., go ahead and add at least 2 more glasses. So are you drinking enough water?

Most people don't realize just how deprived their body is of water. Headaches, hunger, and fatigue can all be attributed to not drinking enough water. Just by adding more glasses of water a day (water everyone, not-coffee, tea, soft drinks, alcohol, etc.- water!) you will see some serious health improvements. Adding just a few more glasses of water a day can alleviate headaches, hunger, and fatigue. Drinking 1-2 cold glasses of water before each meal will actually help you to eat less. Drinking more water can actually even boost your mood, and who doesn't like that added benefit?

In addition to drinking more water, there are some added beauty benefits that I think everyone will love. After taking a nice warm bath/shower, which can help alleviate aches/pains and melt away stress, turn the water down. Adding the cold water to your hair will leave it looking more shiny. Before you put your makeup on splash some cold water on your face, this will help shrink your pores. Drinking more water can even leave you looking younger!

So here is this weeks challenge, it is a 3 part challenge.

1. Drink at least 11 glasses of water a day (13 for men)
2. If you drink anything other than water you drink another glass to compensate. For example, say you drink 1 cup of coffee in the morning and a lemonade at lunch, you now need to up your water intake by two glasses totaling 13 glass.
3. Drink at least 1 glass of water before each meal.

Continue this for one week and let us know how you feel after the week is up! Need a reminder? Tie a blue string around your wrist, set a reminder on your phone, put an empty glass in a place you frequently go (if you sit at a desk for work, put an empty glass by your computer) anything that will remind you to drink more.

- Brittany

Have a comment/question/concern shoot us an email at trulyfit.fishhawk@gmail.com or leave us a comment below. Don't forget to Like us on Facebook!

"There is magic on this planet, it is contained in water." - Lorah Eisely