My current cold was my inspiration for today's post. Historically, I don't have the worlds greatest immune system. Despite an active lifestyle and a nutritious diet and regular medical care...I typically get sick. A lot. Interestingly, the past few months I've had a bit of a dry spell in regards to illness but my flowing sinuses are making up for it the past few days. It's been particularly difficult especially now. For the past few months, a portion of my employment commitments involve leading group fitness classes literally every day of the week. This becomes incredibly tricky to deal with when trying to recuperate from an illness.

I think it's in our DNA as group fitness instructors to have a bit of a "can't stop me, can't hold me back" personality. We are clearly dedicated to movement and probably more prone to pushing through illnesses or aches and pains a little bit more than the average individual. But when do we need to throw in the tissue box and call for reinforcements substitutes? First and foremost, I think it's important to remember that not only are we setting an example for wellness when we are feeling our best, but also at our worst. I would never advise a participant to push through a workout when they are experiencing fever, injury, significantly uncomfortable respiratory systems, or gastrointestinal illness. Likewise, it's pretty irresponsible to show up feeling miserable. Not only does this send the wrong message...but your class, quite frankly, is going to suck. You're cueing will suffer, you'll lack energy, your form will likely suffer, and if you participate in especially intense exercise, your recovery time may be prolonged. I should mention here that for mild illnesses like a slight headache or mild common cold, it's probably a good idea to get moving a little bit since there are also benefits to activity with improved blood flow and boosted immunity. It's a balance really. 

So back to those of us who are instructors staring down a class time and feeling seriously under the weather. Get a substitute. This can be easier said than done. Start fostering strong relationships with your clubs instructor team. You'll need to lean on one another in times of need. Be willing to help them and they'll be willing to help you. It helps that I LOVE to teach so I sub whenever I can, but even if you're only interested in, or your schedule only allows for teaching your own class or two...carve out some time to pitch in and help out. Karma people. 

I'm incredibly lucky to work with an AMAZING group of fitness professionals who go out of their way to help one another out. This week, my illness has been sort of unpredictable. Each day I think I'll be feeling better, I end up feeling worse! It's so hard to make the call to ask for reinforcements. We are dedicated to our class members and know they are expecting us! At our best! But sometimes, trust me, you don't want me up there. It gets to the point though where you're doing yourself no favors in regards to recovery and you're shortchanging your members if you show up miserable. This can be tricky especially if you work for a department that prides themselves on never canceling classes. This is something that should be avoided at all costs! So all the more important to recognize your symptoms early and call on colleagues to back you up. 

All of this being said, here are my big 3 reasons why you should think about and be ok with not stepping on stage:

Your Members Get It - If there is one thing I've learned, it's that most participants are incredibly aware of the fact that we are human. We have things come up. We get sick. We get injured. So do they. I have received far more praise for acting HUMAN as opposed to some psycho group exercise robot. They care about you, they relate to you, and they want you for the long haul. They are forgiving and they want the best for you. And if they don't...then they're that person (amIright?) and you sort of wish they weren't in class anyway...

It Sends the Right Message - As I stated above, what would you advise your participants to do? Push through intense workouts with an already depressed immune system? Risk their form suffering possible furthering or creating and injury? We'd never dream of it...so treat yourself with the same respect. Our go big or go home days are just as important as our I need to lay in bed and rest days.

You'll Recover Quicker - Some general advise that I prescribe to uses the neck as a landmark. If your symptoms are a stuffy nose, watery eyes, or mild headache...then some movement may do you good. Likewise, if you have fever, respiratory illness, body aches, etc., you may want to ease up on the workouts until your symptoms subside. Once you can get your head off the pillow a short walk or some gentle yoga or stretching can make you feel better but I'd leave BodyPump and CrossFit for another day. Working out intensely with an already depressed immune system puts you at greater risk for prolonged illness and potentially further injury.

So, whether you're an instructor, or participant. Know when to hold 'em and know when to fold 'em when it comes to exercise and illness. You'll be back to powering through that Pump class, Zumba class, or WOD together before you know it!

Catie Carey Fitness

Hey fitness friends of the internet. Really trying to get a schedule established for regular blogs. I've been tossing around various ideas and methods. As much as I'm spontaneous, I will be the first to admit structure is my MO. I've realized I can easily let things get in my way if I just blog on my every whim...since these days, my whims don't exactly come with the luxury of time to actually pursue said moment. I'm thinking of making it a point to blog 3 days per week. Each day will have a loose theme to keep me accountable to different topics I want to write about or feature. I have been blessed with a sheer and overwhelming abundance of opportunities within this industry recently...(and all at the same time!) ... and as I work on my career transition, I'm trying to pursue all avenues but also be discerning, responsible and careful with my time. The other day I realized I was falling into the trap of spreading myself too thin and losing sight of my true goals. I spent some time the other night compiling a list of my goals, areas that I struggle, heck areas where I downright tend to FAIL (I was pretty harsh on myself but it was needed). Likewise, I came up with an action plan and refocused myself on short and long term goals for this transition. Honestly, it's all still marinading in my brain so I'm not really ready to chat specifics, but all of that will organically unfold in due time. 

The point of this post stems from one of the overarching concepts for my little personal renaissance...and that is establishing myself as a bit of a brand...to put it plainly. After absorbing what others in fitness are doing well, I realized establishing myself as my own brand is the name of the game, and couldn't be more simple. I have renamed my blog and other social media channels to reflect this. When someone hires, follows, works with, or partners with a fitness professional, often it's that personalized face, personal touch, personality, and connection that will set you apart. Though I'm currently working with and for other companies at this juncture, I do want to stand apart from the crowd a little bit. People seek me out as an instructor, and hopefully one day soon and personal trainer, because something about me speaks to them. Not everyone will connect with me, and that's ok! In fact, I embrace people relieving themselves of the pressure to follow this fitness professional or that fitness professional. Often, several different types of professionals will speak to them. We all bring different experiences, personalities, and skills to the table to help you reach your goals. If I'm someone that you feel you can learn from, connect with, and trust, then I'm doing my job! Likewise, if you don't get those vibes from me, no worries! At the very least, I hope I'm able to offer solid advice and education to steer you to the right professional to help you meet your goals.

I hope to have many long years in this field. Not being entirely sure where this path will lead, I wanted to establish my own little world, aside from other employers, that represent me and that may serve as other platforms for future opportunities. I'm thinking online training with programs of my own design using MY OWN expertise and certifications/education, partnering with other fitness brands ... the list goes on. I don't want to limit myself to representing someone else's brand and someone else's dream...I'm blazing my own path, slowly but surely! 

On that note, one of my biggest action items the past few months is CERTIFICATIONS, CERTIFICATIONS, CERTIFICATIONS! That being said, you're only as good as your hands on experience, but you need base knowledge to safely build your skills. The next few blogs I do will discuss the whole slew of certifications I've been working on these past few months and my own personal development and continuing education for fitness related knowledge. I'd love to offer my feedback on these different learning opportunities and how I'm putting them to use to continue to build my skills. Likewise, I'd love to solicit your advice on how you took your certification from just an "attaboy, you passed the test" on a piece of paper, to true, hands on skills! 

In sum, I'm actually working on a really exciting little pilot project and I'll be asking for your help soon! Stay tuned! 

Southwestern Chopped Salad with Cilantro Lime Vinaigrette

Hi all! Long time no see. Blogging has fallen by the wayside. Ironically, I have more fitness related material to chat about than ever before but this parentoftwokids thing is kicking.my.butt. I've been trying to be more present and decided to cut back on blogging to stay more present with the kids and off of the computer. Not to mention, by the time I have a moment to sit down to the computer to type up a post, I'd rather be sleeping! Anyway, I always return since I love it so much and it's such a great creative outlet...I've been bottling up so many amazing things I want to share! Now that Declan is 4 months old (I can't even believe it) things are finally starting to feel like they are settling down into a more predictable routine. I'm hoping to be able to blog a time or two a week but we'll see how it goes!

For now, I wanted to share a simple salad I whipped up earlier this week. It was delicious and majorly curbed the temptation to go out for Mexican food...better for the wallet and the waistline! As I've probably mentioned before, we really struggle with meal prep in this household. Thankfully, I think we always eat generally healthy and clean but we often end up grabbing something pre-made a few times a month due to poor planning. While the choices are generally healthy as well, it gets costly and obviously is typically less healthy than if we'd prepared our own meal. On top of craving Mexican the other night, we're dealing with the hot, steamy, dog days of Florida summer so trying to satisfy the craving in the form of a nice fresh salad seemed like a good challenge. I took out the blender and whipped up a very simple vinaigrette utilizing plain greek yogurt. My parents are visiting and the whole table agreed it was delicious and satisfying. Here's how to prepare it:

Southwestern Chopped Salad with Cilantro Lime Vinaigrette

On a large platter, arrange the following:
2 bags of lettuce (I used romaine and spring mix)
2 cups Mexican shredded cheese
1 pint of cherry tomatoes, halved
3-4 diced scallions
1 can organic low sodium black beans (drained and rinsed)
1 can organic sweet corn kernels (drained and rinsed)
2 avocados sliced
2 bags of pre sliced southwestern style grilled chicken strips (I used Perdue shortcuts) warmed through

To make the vinaigrette you'll need:
1 bunch cilantro (stems removed, approximately 1 cup)
1 cup plain greek yogurt
1/4 cup olive oil
1/4 cup apple cider vinegar
1 teaspoon diced garlic
Juice of two limes
Pinch of salt and pepper to taste

Put all ingredients in a blender or food processor and blend until smooth. Store extra in a mason jar for a few days.

This salad served 4 dinner portions with 2 servings for leftovers.

My parents are visiting and I thought it would be fun to present this colorful salad at the table and then offer salad tongs so people could serve themselves and pick and choose the toppings they'd like. Of course, you can construct the components of this salad in whatever way you prefer to serve it. I served the dressing on the side in a pretty gravy boat. In fact, this salad looked so pretty and was so tasty that it would be a great dish to serve when entertaining. I'm thinking this might be a hit at a future friends tex-mex themed dinner night!

Comment here and share you favorite clean, fresh, simple salads with me!

Easy Asian Inspired Weeknight Dinners

Happy May! I'm in disbelief that it is May 1st already. Time is flying, Declan is growing bigger and bigger...I can't believe towards the end of this month he'll be two months already. Seriously, buckle up and hang on...things are just moving so fast!

This has been an incredibly exciting last two weeks or so with some tangible changes on the horizon. I have a kick butt group fitness class schedule and will be doing a whole lot of teaching in the coming weeks and months. I can't wait. I also finally registered for my NASM-CPT course! I have been intending to do this for a solid two years at least and finally was inspired to just pull the trigger and start. The timing won't really get much better and I'm ready to press forward with achieving this goal. More on all of this jazz in another post but for now, I wanted to share a few new go-to recipes for weeknight (or any night really) meals. I say weeknight because the ingredients are simple, prep is quick, and the flavor is big so you get the satisfaction of a dish in regards to flavor that you think took longer to make but really it was on the table in no time.

In order to stay satisfied and reduce cravings, we like big, bold flavors. We're a little less meat and potatoes and more like, we're craving Thai and Indian. When done correctly, these can be incredibly satisfying meals full of veggies and lots of yummy seasonings. Often they are one pot or one pan meals. Problem is, I've found they tend to be ingredient heavy and not always with ingredients that go the distance in your pantry. I've had to become smart about finding ways to use up ingredients on multiple recipes since some of them tend to be a little bit on the pricey side. Today, I want to share two recipes that use some basic Asian flavor profiles, are recipes that are familiar, simple ingredients, and quick to make. We love seafood and stir fry's but if they aren't prepared with clean eating in mind it's not necessarily the best choice. For example, I used to fall back on packaged stir fry sauces but decided to develop my own. After perusing a few recipes to make a clean eating stir fry sauce from scratch, I realized I had most of the elements being recommended and just started experimenting with different proportions with the ingredients I had and came up with a great sauce for a beef stir fry. I also let my ingredients like sesame oil and rice vinegar go the distance as concocted a sauce for a salmon, brown rice, and avocado bowl.

Clean Eating Beef Stir Fry

1/4 cup toasted sesame oil
1/4 cup rice vinegar
1 tablespoon orange juice
1 tablespoon local honey
1 table spoon low sodium soy sauce
1 teaspoon minced garlic
1/2 teaspoon sesame seeds
1/4 teaspoon ground ginger
1 lb beef cut into strips (my Publix supermarket prepackages beef strips for stir fry but you can easily cut your own of have the butcher counter do it for you)
1 bag of frozen stir fry veggies (I use a broccoli stir fry blend that also has water chestnuts, carrot, and onion)
1 cup Brown Rice (I use boil in a bag or steam in a bag brown rice for extra quick prep...you can also use quinoa!)

Whisk the first 8 ingredients in a bowl and set aside. Heat 1 tablespoon of oil in a skillet (coconut oil works nicely) and brown the beef draining any excess fat if needed. Add the veggies and cook until warmed through. Pour the sauce over the beef and veggies mixture and allow sauce to simmer, stirring occasionally, for approximately 5 minutes until the sauce thickens and reduced slightly. In the meantime prepare rice. Serve approximately 1/2 to one cup of beef stir fry over 1/2 cup brown rice.


Salmon, Brown Rice, and Avocado Bowls

2 tablespoons toasted sesame oil
2 tablespoons rice vinegar, plus an additional teaspoon of rice vinegar to toss with rice
1 tablespoon low sodium soy sauce
1 teaspoon sesame seeds
2 small wild caught fresh or frozen salmon fillets
1 cup brown rice
1 avocado cut into slices

Whisk first 4 ingredients in a bowl and set aside. In a non-stick pan, cook fish until done. While fish is cooking heat rice. When rice is done, toss with 1 teaspoon of rice vinegar. In a bowl, serve a piece of salmon over rice and garnish with half of an avocado per bowl. Divide the dressing evenly and pour over each bowl.

Serve both of these dishes with a side of edamame (I use steam in a bag) garnished with a teaspoon of sea salt if desired.

Zesty Fish Taco's with Lime Slaw

Hi all! Hope everyone is having a great week. I'm still enjoying maternity leave and getting lots of cuddles with Declan. I was looking ahead at the calendar and realized that in not too many more weeks I'll be back to being busier! Next weekend I return to teaching my classes at the gym (can't wait!) and then come May I'll be adding a few more to the schedule. More updates to come on those specifics once my gym officially releases the schedule. Also, as of June 1st, I'll return to my work as an SLP. My schedule will be sort of varied and random due to the nature of PRN work but I'm looking forward to the change! I'll just need to stay a little more organized since I won't be working set days or a set schedule.

On that note, I am one day into my challenge to scale back on social media. Last night was so nice. I got a few chores done, got some time to play with Connor, and just generally enjoyed being "unplugged". I'm not giving it up completely since I use social media for blogging related activities and to stay in touch with some friends via messaging but I just need this break and can already tell I'm happy to scale way back on being constantly "tuned in". I'll still be publishing my posts to FB since many of you read to which I say, thank you! I love sharing what I'm passionate about on this blog and if you find something useful or can relate to something I discuss that means so much. I realized I've been droning on a little about me me me on this blog. I want this space to be useful to you as well! While it's nice to know what makes a person tick sometimes, my intention IS to share fitness info, ideas, as well as recipes...you name it.

So, in the interest of something you may find useful, and delicious, I want to share our new favorite fish taco recipe. This is STUPID simple to prepare and delicious....not to mention a fairly clean eating option...ok ok so it uses taco seasoning and a bottled dressing...this busy momma needs to cut a FEW corners here and there mmmkay?

Frozen tilapia fillets thawed
1 package of dry taco seasoning
Lime vinegrette dressing (I use Newman's own)
1 package cole slaw mix
Small tortillas for soft tacos

Garnishes if you choose: hot sauce, light sour cream, guacamole, diced tomato, etc.

Coat defrosted tilapia fillets with taco seasoning. Bake fish. When done, flake into bite size pieces.
In a bowl, lightly coat slaw with lime dressing and season with a dash of sea salt and pepper if desired. Heat tacos and top with fish and slaw and other garnishes as desired.

I LOVE these served with only a light smear of light sour cream and homemade guac and a few dashes of hot sauce. To make the guacamole I mash 3 avocados with the juice of one lime, a few teaspoons of fresh or dried cilantro, and garlic salt and black pepper to taste.

Enjoy!

If You Chase Two Rabbits...

I feel really exposed writing this post for some reason. Probably because it's incredibly hard for me to acknowledge feeling out of control, disorganized, lacking focus, lacking follow through, and generally feeling flaky about life in general. It's terrifying, embarrassing, and stressful to finally admit that I don't know what I want to be when I grow up.

Let me jump to the point. I'd like to own my own business someday. Like a real, legitimate, brick and mortar business. A fitness studio to be exact. This is my happy place. I've said that a million times. I love seeing my patients as an SLP and the amazing colleagues I have made in the process. Many aspects of the field challenge me and hold my interest for personal fulfillment, for sure. BUT, big picture...long term...I want to call my own shots, create something for myself, make my own schedule, empower people who might also want to come along on that ride. I want to help people achieve wellness in another way.

The problem is...it's HARD. I'm not fearful of the WORK...the hard part is getting started. Setting concrete goals and slowly chipping away. It's the proverbial "long game" and I have no patience. Also, you need CASH. Gobs and gobs of cash. I'd love to think my acre plus of property has some money trees out back but...no. I'd also love to be independently wealthy or have a trust fund to tap for a loan but...no. I'm going to be on the hook for the investment in a venture like this and honestly, there is no timeline. Andrew (god love him) and I talk about this frequently. Last week, we were chatting about when will we know that we have the money to invest. Again, in his ever present wisdom he encouraged me to begin setting some real tangible goals. He suggested we open an account (hopefully something interest bearing to help my money grow) and slowly begin making deposits here and there as we are able with some extra income. Hmm extra income... I just went part-time. Not exactly a whole-lotta extra income floating around right now. In my intense desire to "have it all" I've tried my hand at some other businesses that required a lot less start up investment...and they've been great! I'd never represent products I don't use or believe in...but honestly, the payout hasn't been worth the time and the amount of time I generally need to put into developing those businesses into being fruitful enough to offer me a flexible way to invest that income in my ultimate goal...ultimately detracts from the time I need to be spending on working on my actual goal! Does that make sense? I'll be completely honest...my desire to "get rich quick" so I can realize my dream is enticing. But it's time to refocus. Because I use this blog as a platform for accountability (if you put it out there maybe it tempers the tendency to be flaky!) here's what I would ultimately like to achieve:

Continue to expand my involvement with the Les Mills brand. I'm going to begin attending advanced trainings this year, called AIM modules, in an effort to achieve a pie in the sky dream to become a national trainer/presenter.

Continue blogging. I love this as an outlet and because my goals are relevant to the purpose of this blog, this might be a good platform for me to stay organized, accountable, and continue the conversations I love to have about health, wellness, and a more fulfilling life.

Open a fitness studio. For about a year I've been in some talks with some franchise brands including barre workouts and group fitness studios, vs. going out on my own with my own concept. I've even done some showings with a real estate agent for studio space. And then the reality of the enormity of the investment set in...and that I didn't have the cash to pony up right now...so we put things on hold. I need to spend some time honing in on the type of studio I'd ultimately like to open.

Finally, I can't lose sight of my most important priority right now...and that's my family. The whole point of dialing back on my full time work was to spend more time with the boys while they are young. I'm just addicted to working and being busy! Again, I just deeply desire to do it my way, in something I'm truly passionate about, calling my own shots, making my own schedule, and creating something I can be proud of. The goal has never been NOT to work. I just want to do something I can be 110% invested in and show them that not only can you be successful by getting an education and a successful career...but you can crush a dream by building something for yourself, working hard for it, sustaining it, and still be present and fulfilled in life on your own terms.

So, what's standing in my way? Me. I recently heard a quote that says "if you chase two rabbits...you'll lose them both". This hit me like a ton of bricks. This is exactly my problem. Awhile back, my father looked at me and said, "Catie, you have too many minds". He LOVES this reference from the movie from The Last Samurai. This was advice offered by a tutor when Tom Cruise's character is not succeeding at learning the art of sword fighting. The reference here is that the character is too distracted and lacking focus therefore putting him at risk of not truly achieving excellence. Hmmm....guilty.

How am I going to fix this? This morning, it dawned on me that I really need to focus on being more present. Last night, Connor was trying to get my attention and I had my nose in my phone trying to message some customers from one of my business ventures back. Andrew and I often speak about how we are a little too caught up in tech at the inappropriate times sometimes. I've actually decided to scale back like 95% of my social media use for a few weeks. I need to get off of Facebook and rejoin my life! There are too many distractions on Facebook, too much noise for me about business opportunities I want to pursue that aren't bearing fruit, too much sharing, too much comparing...I'm tired. I won't be gone COMPLETELY only because I do follow a few things on FB that I use as reference...it is a good forum for a few things! Also, for some people in my life, it is a primary means of staying in touch via messaging so I will be accessing it from time to time for those reasons. I will also keep blogging as I mentioned above and I do like to share those posts so I'll post to my wall when I publish something new...otherwise, adios for a few weeks. I'm really excited to take this challenge.

When I'm not spending this newfound time focusing on the kiddos and my husband, family, and friends...I'm going to work on a vision board and develop some goal setting tools for myself to achieve what I outlined. I'm working on creating a little office space in my guest room so I have a little nook to "work". I'll also be focusing more on keeping up around the house, our families fitness and nutrition, and spending some time connecting more personally with friends near and far. I'm EXCEEDINGLY bad at that...like miserable how-do-I-even-have-friends-left bad. I just don't do long distance :( It's interesting, those relationships are either easy breezy to maintain or incredible amounts of work...but that's another topic for another time, maybe.

So, here's to clarity, focus, and fulfillment...and crushing your goals and dreams! Chase one rabbit...have one mind.

What are your big scary goals? Have you achieved them yet? What is your plan? How have you refocused your life and other priorities to balance your goals with other important responsibilities? Do you identify with falling victim to being all over the place when it comes to what you pursue? Tell me I'm not alone and share some motivation!

Ambassador of Health

Hi All! Just popping in quick to say hello today. We're pretty much back to our "new normal" routine.  My parents came to visit for about 3 weeks and left to go home yesterday. We were BEYOND appreciative for their help. It was nice to have extra hands to keep Connor occupied during my last week of pregnancy and when we initially brought Declan home. My parents live in New Jersey and we are so fortunate to be able to see them often but they aren't exactly around the corner so it was awesome to get to see them have such quality time with their grandson's. We actually call their visits Nana and Pop-pops bootcamp since it seems like Connor's skills EXPLODE every time they are around. It's funny actually...you'd think I never read to my kid or had enriching interactions...I recently messaged a friend who is a peds SLP since I felt like I needed to check in on Connor's speech-language development. Yes, he's only 18 months but in my paranoia I just felt like he wasn't quite doing a few things I expected. Anyway, a mere week later, Nana gets here and now he's saying "cookie", "baby", "moo", and some other "half words" for foods, drinks, etc. Little show-off. Needless to say, I'm relieved and it's so fun to hear his little voice express himself.

Andrew is back to work and will go on paternity leave for two months starting in June. We will be sending Connor to the sitter a couple of times per week as well. A while back, I wrote a post regarding my desire to have more flexibility in my work/home life. The way I wrote about sitters and daycare came across as if I thought this was a terrible idea. I wanted to clarify that this isn't the case at all. I don't think for an instant that myself, or others, are trying to have someone else raise their kids. That was more of a tongue in cheek way of expressing my personal feeling about wanting to be more involved. On the contrary, we love our sitter and refer to her and her husband almost as Connor third set of grandparents. They care for other kiddos as well and Connor has several little friends. It's such a positive experience for him and we couldn't have survived the last 18 months without them. I'm just happy to have the flexibility to have some extra time in my schedule to spend a full day here and there myself with the kids. A luxury for sure...and probably not something I'll do long term for years on end, but for now, it's working.

Anyway, just settling in with Declan and getting a little one on one time with our new addition. It's actually nice to have it just be he and I for a little while. I can sort of get the house in order, get used to his wants/needs and get us on a bit of a schedule. In a few short weeks I'll return to teaching my classes at the gym and then by June I'll start picking up per diem hours. I'll also be focusing on some health coaching on the side through Beach Body and I've been toying with the idea of revisiting my Stella & Dot business. I get interest in Trunk Shows here and there and typically turn them down since I just didn't have an extra ounce of time...but now my schedule may allow me to fulfill those Trunk Show requests so if you've been interested let me know and we'll see what we can do!

Before I sign off for the day, I wanted to share that I'm excited to announce that I've been accepted as an ambassador for FitFluential and SweatPink!

It's an honor to join these communities. As I discussed in a previous post regarding my ambassadorship with Girls Gone Sporty, being a member of these groups allows me to help further the discussion and mission of a health and fitness based lifestyle. I love being able to contribute to positive discussions and hopefully be a source of info and motivation for your own health journey. These groups are also a gateway to possible brand partnerships etc. I am looking forward to opportunities to partner with brands to spread the word and mission of a healthy lifestyle and bring readers info on services, products, and communities to enhance your lifestyle and journey. If you're on social media (who isn't) be sure to seek out hashtags like #fitfluential and #sweatpink to become part of the discussion and see what's going on around these communities! Also, visit each link above to link over to Facebook, Twitter, Instagram, Pinterest and other social media channels to follow!

Due Date Baby and Precipitous Labor and Delivery

I've been debating since before Dec's birth whether or not I was going to share his "birth story" on the blog. I was leaning towards no but after how his whole appearance went down, I'm sort of feeling compelled to share the experience...mostly to mentally process how it completely caught us off guard with just how quickly it all happened.

18 months ago I had Connor in pretty textbook fashion. I was three days past my due date when labor set in fairly predictably. I was restless the night before he was born and woke with what I thought were another bought of Braxton Hicks. By about 6 am that day I realized they were fairly regular and getting more intense. I'd had a similar episode the week before but it never amounted to anything and my symptoms went away just as we'd decided to go to the hospital so I wasn't entirely convinced when it started happening the same way the second time around. By 7 am on October 4th, 2013 I realized this was the real thing and told Andrew it was time to pack it up. By the time we got to the hospital and into L & D triage the contractions were coming frequently and intensely. I wasn't prepared for the pain and was surprised when I actually vomited from the nausea they were creating. I have a generally high pain tolerance and was surprised to have gotten sick. In that moment I realized I could do pain, or I could do getting sick...but I couldn't do both so I asked for the epidural. It. Was. Glorious. I'm pretty convinced it slowed my labor down but I was able to rest and had an enjoyable afternoon napping and chatting with Andrew and my Mom while I progressed. I was even lucky enough to have my OB who followed me my entire pregnancy on service that day and she stayed past her shift to deliver Connor. By 4pm it was time to push and by 4:52 he was here! It was honestly such a peaceful and enjoyable process. Let's just say I had minimal trauma for birthing a 9lb 3oz almost 23 inch baby. It took a little while for my lower half to "wake up" from the anesthesia but I was able to walk around again within 2 hours of having him.

With Connor's birth, I went into it without a birth plan and we did the same with Declan, no plan. Not having one is sort of against my nature since I'm a "planner" by heart but for me, having some elaborate list of hopes and must-haves just seemed counter-intuitive to the process. Maybe it's because I'm in health care, and work in hospitals, but I VERY much subscribe to western medicine and all of the interventions it typically entails. I'm certainly not a "let's have the baby in a tub at home". NOT knocking those who do, AT ALL, but it's just not for me. I'm good with doctors, medicine, monitors...the works. I went into both labor and deliveries with a hope for a safe delivery with, in general, minimal interventions as appropriate. Andrew and I were both willing to see what played out. If I felt like I could control pain without medicine...we'd roll with it. If I was begging for the juice...hook me up. If a c-section was needed for the safety of the baby and myself....slice me doc. Childbirth is honestly just so unpredictable, as Declan's entrance would prove, and I was ultimately more comfortable with going into the whole process without specific expectations. We educated and prepared ourselves to some degree for a variety of scenarios and possible decisions and felt armed to advocate and make choices as the need presented itself.

My main consideration was mostly for how I was going to manage any pain. In general I have a pretty high pain tolerance so both times I was willing to play it by ear. We decided against participating in any classes to learn natural labor techniques...mostly because I felt like I already sort of practiced similar methods through yoga/meditation that I take and teach. I can't really recommend any specific labor technique classes since I never specifically researched them but I know many women who felt different programs were beneficial and if you don't already have a method that you think would be helpful to help you labor and manage pain, I'd imagine one of these techniques is worth a look!

As we approached Dec's due date, I started giving some thought to how his labor and delivery might go. Having only Connor's birth to compare it to, it was hard not to assume it wouldn't pretty much pan out the same way. With the exception of perhaps a different time of day, I sort of assumed labor would set in in a similar fashion, I'd have time for an epidural, and his delivery would hopefully go as pleasantly as Connor's did. In many ways, it couldn't have gone differently!

Declan was born on his due date on March 22nd and as his entrance would prove, he couldn't wait to get here. You wouldn't have known it two days before...that Friday, I'd had my last prenatal appointment before my due date and I felt like I would be pregnant forever. She had checked me the week before (I was 3cm dilated and 80% effaced) so I opted out this time but my doc said that any measurement of progress was ultimately sort of meaningless. It was progress certainly, and she doubted I'd reach her threshold for induction (41 weeks) but she told me not to hold my breath either. That Wednesday before I had started to notice some symptoms of labor possibly being imminent. I'd mentioned to her that I was having Braxton Hicks more frequently and more intensely but nothing that I felt was regular or that I was able to time. I had some other symptoms as well but I'll spare you the details...you momma's may know what I'm talking about. On Saturday, the 21st, I felt pretty good. I had slept ok the night before but by that afternoon, I was noticing some increasing back pain and cramping. Again, nothing to write home about...nothing particularly painful, just sort of a fleeting dull, uncomfortable ache. We watched a movie that night with my parents and around 8pm I had to get on the exercise ball since it gave me some relief from the back pain which had become more intense but by 10pm, it had gone away completely. Little did I suspect that barely 2 hours later my water would break...which it did at about 10 to midnight. It woke me right away and I alerted Andrew. We were already packed so he helped me to the shower to freshen up and put our bags in the car. During this pregnancy, I had tested positive for Group B Strep so we knew we needed to get to the hospital so I could begin a course of antibiotics which protocol indicated needed to be administered for 4 hours before delivery. I was ready to leave the house within 20 minutes and by the time I got in the car, I realized I was in quite a bit of pain. Our hospital is only about 8 miles away but on the way, my contractions literally came out of nowhere and were incredibly intense. Connor's came on hard and fast too but little did I suspect I'd be giving birth within the hour.

By the time we parked the car with valet and got up to L & D triage I could barely move. The nurses were great and started assessing me right away, hooked me up for monitoring and got an IV in since I was supposed to get antibiotics and IV fluids as I was asking for the epidural almost immediately. Then things got interesting. The only way I was comfortable was sitting almost bolt upright in this awkward position. I heard the nurses whispering that my contractions were about 1-2 minutes apart...right on top of one another. No kidding. I could barely catch my breath. Honestly, I think I was managing the pain pretty well (thank god for meditation track in BodyFlow and knowing how to do yoga breaths!) but I was feeling it. I have to admit, I started getting a little nervous. I wasn't getting a break from the pain and the nausea started setting in. The doctor arrived, checked me, and I was at 5cm, 0 station and fully effaced. I suspect the nurses could tell on the monitor and through my pain that things were progressing quickly since she said they were ready to move me to a delivery room and called the anesthesiologist to hop to it to get to me. As they were rolling me down the hall, I had a moment where I realized I better prepare myself since I had a sinking suspicion this kid was making his appearance way before they were able to stick anything in my spine.

I had a moment of internal panic. I knew I could do it and Andrew was right beside me but I was starting to feel out of control. I wasn't screaming or anything but I could barely breath. As they set me up in the delivery room extra nurses showed up and they started calling for the doctor. I wasn't entirely sure what was happening. I feel a little crazy stating it this way but it sort of became an out of body experience. I tried hard to focus on breathing and not puking as each contraction hit almost continuously and had a moment were I almost asked them to give me oxygen because I felt like I couldn't breath. Then, I had this incredible urge to bear down. Not to be graphic but I panicked again out of pre-emptive embarrassment because it felt like I needed to use the bathroom! I spoke up and told the nurse and she looked at me and said, "honey, that means you want to push...DON'T PUSH!". And I was like, "honey, that ship has sailed..." I realized in that moment this baby was coming. The chief resident rushed in as the nurse was telling me to lay back. NO WAY was that happening. She pulled me to my side, the doctor hiked up my leg and said "ok, he's here!...". I don't recall exactly but I was asked to push to essentially get his body out. In retrospect, I don't think I really did anything. I remember pushing, sort of...I think twice.... and about 10 seconds of intense pain... and the next thing I knew they were handing him to me! We confirmed it was a boy and I looked to my right since I forgot Andrew was there. Haha I asked him later what he was doing during Declan's arrival and he was like, "standing there, holding your leg, in awe of how quickly it all went" essentially. He got to cut the cord, and that was that. Bing, bang, boom. Baby born at 1:29am. Essentially self ejected in less that two hours. I learned after the fact that this was considered precipitous labor...no kidding... it was like being shoved off a cliff.

Here's the interesting part...I felt AMAZING afterwards. I'm amazed that there truly is something to be said for an unmedicated delivery. I mean, I'm not sure I could willingly endure that pain for hours on end but apparently labor that happens that fast is thought to be more painful than it may otherwise be with a more normally progressing labor. Who knows. I'm just glad I practically blinked and missed it and that I didn't have him in the car. Honestly, if we dawdled by even 15 minutes I think this kid would have been born in the Shands parking lot. Anyway, I was able to get up an walk around almost immediately and once again, SUPER thankful to have had virtually no trauma if you get my drift. The bummer was that we needed to stay at the hospital for 48 hours so they could monitor Declan since I never received antibiotics. My recovery was remarkable. I felt amazing and feel almost back to normal as I write this.

Overall, it was pretty incredible. I'm sort of in awe about how the body just takes over. The speed with which it happened was a little scary and I did feel a little out of control for some of it but the staff and Andrew were great and the most important outcome, a healthy baby, was the icing on the cake. When all was said and done, Declan outweighed his brother by about 2 oz coming in at 9 lbs 5 oz and about 22 inches. We cook 'em big apparently.

I can't believe he's almost two weeks old! We've been very thankful to have my parents here offering a helping hand and helping to give Connor lots of attention as a new big brother. He's taken to the role almost immediately and loves giving the baby "kisses" and touching his feet...since the head is now off limits after a scratch from a game of peek-a-boo with the nursing cover. I'm going to be saying "gentle, gentle!" for a long time I think.

So how about you, anything unexpected happen during your labor and delivery? Did you have a birth plan? Did things go as expected or hoped or did you have to alter your plan on the fly? Anyone else get shoved off the cliff with a precipitous delivery?

Pregnancy Recap and Catching Up

Hello All! Happy to have a few minutes today to check in and write a bit. Haven't blogged in about two weeks. Honestly, the last few weeks of this pregnancy totally. kicked. my. butt. Sleep was literally non-existant, I was in a lot of pain from SPD, and I was more or less on bed rest. I was able to venture out here and there but workouts literally came to a screeching halt and I spent most of my time on the couch. I was desperate to stay mobile but walks around the block even became unbearable. I had to start my maternity leave a little early because of all of the discomfort. I'm on my feet all day as a hospital therapist so that didn't help. If I worked an office job it may have been a different story but there was just no way I could be on my feet for that length of time. I'm glad I decided to dip out a little early, it allowed me to get some rest (sort of), spend some quality time with Connor, get some things done around here, and not aggravate my discomfort more. It was incredibly difficult to have to become so sedentary. I'm clearly used to being on the move and staying active during pregnancy actually makes me feel great so I was so bummed to have the energy to move most days but not be able to physically. I had intentions of developing some pregnancy workouts and share some exercises I'd been doing but that never came to fruition. I may still work on that in the coming weeks and months since I don't necessarily need to feature myself pregnant but we'll see. It's on the back burner for now.

Today I finally had a moment to catch my breath and I was reflecting on how utterly fast the past 9 months went. I wasn't entirely expecting to get pregnant again so soon (Connor was only 9 months old). We had definitely been talking about it and agreed we wanted our kids close in age rather than further apart but I think we both expected that the process would really kick into high gear by Connor's first birthday. God had other plans and we are eternally grateful for that of course. My pregnancy with Declan wasn't a whole lot different than with Connor. I felt mostly the same. Maybe a great sense of exhaustion in the first trimester this go-round but then again I was chasing a kiddo on the brink of toddlerhood. Thank god Connor sleeps 12-13 hours a night! I was also able to stay super active for the majority of this pregnancy and was able to teach my group fitness classes until 30 weeks...same as last time. As I have mentioned, had to throw in the towel due to SPD and not wanting to injure myself...plus the class I teach just became to complicated for me to modify so it was best to hand it over to my awesome group x teammates for substitutes (thanks again ladies!) I must admit, my eating habits weren't the BEST this time. Rather than exercise the 80/20 rule I think I came closer to 60/40. With Connor, I CRAVED and I mean CRAVED vegetables, fruit, you name it. This time, I wanted McDonald's Cheeseburgers, salty snacks, ice cream, cookies... I'd like to think I fueled this pregnancy with mostly good things and stuck to our typical healthy eating habits with lots of lean proteins, whole grains, good fats, fruits and veggies but I would be a liar liar pants on fire if I didn't fully admit to MANY indulgences. I always tried to strike a balance though and for each less than healthy food choice I made I tried to make a good choice for the next snack or meal. It didn't help that the bulk of this pregnancy hit every major holiday with treats galore available like Halloween, Thanksgiving, Christmas, New Year's, Valentine's Day... I took full advantage.

Despite the precipitous decline in physical activity towards the tail end and frequent dietary indulgences, I only gained about 30-35 pounds with this pregnancy. Well within the normal range for my pre-pregnancy height and weight. With Connor I think I gained about 20-25 pounds. I was extremely lucky to have been able to bounce back quickly after Connor and therefore was in fairly good physical condition to support another pregnancy so soon. For the record, I RARELY look at a scale. I use pounds gained only as a loose overall benchmark for pre/post pregnancy fitness tracking. I consider it one of many factors in evaluating postpartum fitness recovery and I'm really not worried about the number at all. I was actually a few pounds less upon getting pregnant with Declan and I was with Connor.

Either way, my primary goal right now is refocusing my nutrition to support breastfeeding. Really need to reign it in there. I'll also briefly state that I'm so fortunate to have been cleared already to resume light physical activity as tolerated. You won't see me at BodyPump for a few weeks but I'll be able to return to instructing in May and I'm already able to do some walking and abdominal/pelvic floor strengthening exercises. I'll actually address my return to exercise in another post over the next few days with more details. I'll tell you, it feels so good to be able to move again! I actually feel 100 times better after this delivery than I did with Connor. But that is a whole other story and I'll share some snippets of Declan's labor and delivery with you tomorrow. It was exciting that's for sure. I'm actually attributing how good I feel now to how that all played out. I'll explain more soon. On that note, gotta run for now. Please stay tuned as I have some more posts coming up that I'm excited to share... I'm still working on some posts about the following:

• How we have evaluated our budget so I can work a more flexible schedule
• Why group fitness is THE BEST...with some feedback from group fitness lovers and some of my awesome participants
• Prenatal exercises 
• Declan's birth
• My postpartum fitness routine
• Returning to group fitness and new classes I will be teaching
• Upcoming fitness certifications
• My acceptance as an ambassador for Sweat Pink and FitFluential! 
• And much more...

I'll be back soon! 

Bao Bei Belly Sport Bra

This weekend, I finally had the opportunity to try a great new product discovery for pre- (and post!) natal momma's. It is called the Belly Sport Bra by Bao Bei Maternity. This is one of those pregnancy accessories that you don't know you need until you try it. A few weeks ago, I connected with Bao Bei on Instagram and discovered this product. I procrastinated and only got around to ordering it approximately 1 week ago. Shipping was prompt and I didn't have an opportunity to really try it out until yesterday. Nothing like waiting until the 11th hour huh? Oh well, I still consider it a good investment since I will enjoy wearing it up until delivery day and beyond. It is proving to be a great accessory for postpartum tummies as well, especially after a c-section. While I don't anticipate needing a cesarean at this point and anticipate another uncomplicated vaginal birth (fingers crossed!) I know plenty of momma's, cesarean or not, who would benefit from this support after baby as well.

The "bra" is a modern take on your traditional maternity support belt. Suzanne Koval designed this product and she specializes in Women's Health Physiotherapy. 

For weeks I have been dealing with immense pressure on my pelvic floor including moderate symphysis pubis pain, SI join instability, low back aches, and round ligament discomfort. I don't remember these issues with Connor. I guess that's the struggle with having an over 9 pound baby the first time and going for round 2 just 9 short months later. Not a whole lot of time to rehab your core and pelvic floor! I got some minor relief from a PT with some kinesiotaping for my SI joint and some pelvic adjustment and pelvic floor exercises but I really should have been using a product like this sooner. Better late than never though! I obtained almost immediate relief wearing the band and noticed a difference in my comfort level during a BodyFlow workout and some walking. 

I absolutely adored the 4 way stretch fabric. I wasn't entirely sure just how "supportive" it would feel but the fabric choice felt sturdy and supportive without being uncomfortably tight. Honestly, it provided the sensation of a supportive "hug" for your midsection. The fabric was breathable and stayed put during activity. I was worried it would ride up or require constant adjustment but I was able to complete an entire BodyFlow class with virtually no tugging or rearranging. The fit was also spot on. Just follow the recommendations for sizing from the website. 

Given that I hopped on the belly sport bra train so late, I'm really excited to get continued use out of my band postpartum. I love this Q&A from their website:

"Can I wear it postpartum?

Yes!  Please do!!  We are putting the CORE back in COREset.  The belly sport bra will give you coverage and cuing to your abs as you heal and restore your body from pregnancy.  You should not wear products that squeeze or squish your abdomen postpartum as they can put harmful forces on the body and pelvic floor.  Lots of Bao Bei Maternity customers find that their Belly Sport Bra provides the perfect amount of support and some even purchase the next size down as their body changes postpartum."

I purchased the product in black but it also comes in two other stylish colors that would coordinate with your exercise wardrobe including an eggplant purple and turquoise blue. Unfortunately, since most of my prenatal workout gear is black and gray, it's a bit difficult to see the outline of the band in the pictures I took. I swear I'm wearing it though! Wish I'd purchased a different color just for contrast sake so I can show it off but I'm a plain jane and wanted to be sure it coordinated with all of my gear both pre and post baby.

I'm really excited to continue to wear this band especially as I get back to teaching my classes in a few weeks. I plan on attending another fitness certification for a core training class we're bring to our gym and I know this will help give me the extra support I need to get through the training comfortably.

While Bao Bei connected with me on Instagram to tell me about their product, I chose to purchase it independently and review it on my blog. I have not been compensated by Bao Bei nor collaborated with them for this review. All opinions are my own. I loved my experience with this product and felt compelled to share this awesome discovery. 

Five Ways To Be Happier Today

I am notorious for putting pressure on myself and just generally being pessimistic. It makes me cringe to admit that since I like to think I'm a generally optimistic person. I'll tell you whose optimistic, my husband...Andrew. Ha, it's almost sickening sometimes (and I mean that lovingly). I would LOVE a pair of his rose colored classes but alas, I think he possesses the only model ever made. Seriously, it's not a "being naive" thing for him. He truly is always able to see the silver lining. In a way we balance each other because I tend to bring the healthy dose of reality and he injects just enough hope to make all of our dreams seem possible. Though I'm typically able to see the bright side, it's not before heading down the "how catastrophic can this situation get" path calculating and planning for all the bad things that can happen, preemptively determining course corrections, etc. I very much buy into the, "I'd rather be prepared for the worst than hope for the best" approach. Not that there isn't some inherent value in that, but by and large, I really have room to look on the bright side much more often than I do.

I frequently challenge myself to do this and have placed special focus on this mindset recently, especially since little life stressors seem to be stacking up. We've been making some big decisions and changes in careers and finances, and we're about to have a second child. I was getting myself down, big time. Obsessing. I know I've gone over the edge when Andrew looks at me and asks how many hamsters I'm slaying in my head. I guess I get a "look" in my eye and sort of zone out and he says he can see the hamster wheel turning as I over think things...and not in a good way. Apparently I give hamsters on my little brain wheel heart attacks. Oops.

So, in an effort to be more positive, and in turn happier, I spent some time reflecting the past few days on what I would offer as my five most important tips for being more upbeat. I think it's a pretty solid list and one I know has helped me turn my internal chatter around to a more positive place. 

Forgive

This is a big one. And the hardest. So worth mentioning first. If at all possible, really train yourself to exercise forgiveness. The past few months I have been hurt and disappointed by colleagues, family, and friends. And that's ok. Truly it is...it's life and it will happen virtually every day. (God knows how many people I disappoint on a daily basis. If you're reading this and I've wronged you, my heartfelt apologies! Please let me know if we need to talk it out or hug it out.) Thankfully, I don't think any of the transgressions I've been subject to have been direct or malicious, at all, but they still slice. Some have quite frankly pissed me off. I may have even shed a tear or two (pregnancy hormones, ha!) But you know what, hanging on to the hurt or disappointment is toxic. I was telling Andrew recently that I wish forgiveness came a little more naturally to me. I think it's because I tend to overanalyze situations...I'm always seeking out answers and the "why". I believe that makes me tend to hold on to things because I like closure, justice, and discussion and planning on how these things can be avoided in the future. But you know what, that's not real life...and not even necessarily worth it. Honestly, many times it's better to just let things go. You can be pissed for 5 minutes, punch a wall, bawl your eyes out for an evening...but then do yourself the biggest favor you can and move on. Sometimes, if it's possible and appropriate, you can share your feelings with the party involved and hash it out a little but mostly, it's better to just let it go. Until you try it I can't really illustrate how liberating and good it can feel. I think this quote from motivational speaker Wayne Dyer sums it up:

"Forgiveness is the most powerful thing that you can do for your physiology and spirituality. Yet, It remains one of the least attractive things to us, largely because our egos rule so unequivocally. To forgive is somehow associated with saying that it is all right, that we accept the evil deed. But this is not forgiveness, Forgiveness means that you fill yourself with love and you radiate that love outward and refuse to hang on to the venom or hatred that was engendered by the behaviors that caused the wounds."

And if nothing more, at the end of the day...I just don't have time to be mad. And I love my friends, my family, and everyone else that comes into my life more than to allow stupid little transgressions become irreparable catastrophes.  

Trust Your Guts
This one is particularly important to me, and something I used to be good at. Interestingly, as I get older, I find myself trusting myself less and less. I used to be a go-getter, a risk taker (albeit calculated), and generally fearless. I wasn't base jumping or dabbling in illegal drugs...but I was putting myself out there in relationships, school, and career. I've never been afraid of failure or to try new things. I always approach things with a healthy dose of reality but if I wanted something, I generally went after it. Maybe I just have more on the line these days. I'm no longer responsible for just myself. I have a husband, children...a family to consider. Still, I'm trying hard to reconnect with that sense of adventure and gusto that I once possessed. Consequences of my decisions scare me a lot more now since there is so much more riding on their successes and failures. The other day I discussed some changes I'm making in regards to my career and role in my family. This terrifies me. I know it's the right decision but that doesn't prevent me from talking myself out of it on an almost daily basis. Right before writing that post I was talking to Andrew and it was sort of the final stake in the ground...I'm doing this. We're doing this. It's decided. Trust your guts. So maybe you can challenge yourself to do the same. If you've been waffling over life decisions, large or small, challenge yourself to make a decision and stick to it. Trust your instincts. In the grand scheme of things they've rarely led me wrong.

See the Positive Side

This one is pretty simple. Switch the script in your mind. Just do it. Change the negative that you say into something positive. I'll give you a good example. Lately, I've been obsessing that Connor seems to come home from the sitter (who he pretty much goes to full time until recently) in a terrible mood. Not that he is poorly cared for there or having a bad experience, he's just worn out from fun with little friends and all of the activity. As I mentioned in a previous post, I often feel like I see him at his worst on weekdays. Until recently, I was working full time and felt like our interactions were extremely limited on weekdays and when I did get the opportunity to spend a few quality minutes with him in the evenings, he was tired, cranky, whiney, hungry, and exercising his right as an 18 month old to throw tantrums. I complained to Andrew about this and he said that rather than focus on how unfortunate that is 5 days a week, he savors the weekends where we have two full days with a smiling, happy, adventurous boy that we get to enjoy taking to the park, playing with the dogs, hanging around the house, and otherwise finding adventures to get into. Touche. In a nutshell, I'm a master at identifying what is going wrong or what can be better...I need to practice identifying all of the things that are going right and focus on that.

Challenge Yourself 

This is sort of an extension to my "trust your guts" tip. For me, personally, I generally find happiness in a challenge. Nothing necessarily insurmountable, but I gain a lot of personal satisfaction from achievement. I'm never really competing against anyone else except myself, but there is something about being able to say, "hey! I did it!" that feels pretty amazing. Of course, this type of activity can be an incredible form of stress so I really try to evaluate the projects or goals I am taking on and pair them down into more realistic and manageable pieces. I tend to dream HUGE so this can be difficult...but it is possible. Lately, I've identified that I would gain immense happiness and satisfaction if I take some of the new found flexibility I have in my schedule to focus on some additional fitness certification goals including more Les Mills certifications, my AFAA and ACE certifications, and possible even my personal training certification this year. While these goals take work and some sacrifice of time to achieve and are challenging both physically and mentally, they aren't so huge that achievement can't be tasted. I'm going for it! So what about yourself? Maybe your challenge is similar. Maybe you want to get through a stack of unread novels to carve out a little personal time. Maybe you're gunning for a promotion at work? What challenge can you pose to yourself that would bring you greater happiness?

Find Something You Love and Do It!
Everyone needs a hobby. This is especially important for all of my parent friends out there. Andrew and I have discussed at LENGTH that it is important and healthy for us to keep our personal identities and identity within our marriage in addition to our kids. Don't get us wrong, we love our child(ren) (<-- 3 weeks!) but we just won't let the world revolve around them. Each maintaining our own hobbies not only sets examples for our kids and perhaps even gives them something to participate in with us in the future, but it affords us the opportunity to unwind, recharge, have something interesting to talk about with one another, and keep our minds active. For me, my hobby has really becoming health and fitness, both leading classes and blogging about it. I have a million other things I'd like to do to but this, and getting into the occasional good book, is about all I have time to focus on right now so I'll immerse myself in these areas as time permits. For the record, I should state that if you sit back and allow time to "permit" it will never happen...so I rephrase and say, make a conscious effort to carve out some time as well. Literally schedule it. I try to work on blogging during Connor's nap time for example. Set aside an hour and savor something you enjoy.

So, while many of these "tips" are personal to my life and experiences, I hope you gained something valuable that you can identify with as well. I posed several questions throughout my post and would love to hear your thoughts in the comments section. Let me know all of the ways that you try to find some happiness in your life. How do you struggle? How do you succeed? Also, I read a book called The Happiness Project last summer. I loved it! While I just don't have the mental fortitude this year to conduct my own "happiness project" the book had some great take-aways and I know there are many individuals out there, bloggers and non-bloggers alike, who have taken this journey. The author, Gretchen Rubin, has a great website as well if you'd like to take a look.

I mention the book The Happiness Project because I thought it was relevant to this post. I have no relationship with the author or publisher and have not been compensated for mention of the book or website. I purchased the book myself and found it valuable and a good read so wanted to mention it as a resource here. I have included an affiliate link to my Amazon shop if you'd like to purchase the book. I get a small commission for it's purchase at no additional cost to you. I use the Amazon Affiliate program to generate commissions to support the maintenance of this blog :) Thanks!

Les Mills Smart Start Program

This post is for all of you who are new to exercise...especially group fitness and Les Mills programs. This program also serves you well if you've been on a fitness hiatus for at least 3 months and are looking to get back into the swing of things.

One of the aspects I LOVE about being a Les Mills instructor is having the knowledge that the programs I teach are backed by solid and current scientific research and development. Les Mills puts countless hours into testing programs, designing workouts based on current exercise science principles, and bridges the gap between the physical AND mental nature of fitness. They put equal emphasis not only on the physical aspect of the workout but on the mental aspect as well...what keeps you coming back to class feeling energized and like you are getting results...it seriously often boils down to music selection and training their instructors to deliver the hallmark "fitness magic" which is the buzzword that described how we are guided to create a completely immersive experience for you.

Recently, Les Mills embarked on some research focusing on helping participants who are new to group exercise gain the confidence and skills to begin coming to classes and most importantly, building their fitness to keep returning and reaping the ultimate reward which is SIGNIFICANTLY improved health and fitness. I adore that this brand places such emphasis on affording you the proper tools and encouragement to be energized and successful on your fitness journey.

What came out of this research was a program dubbed the Smart Start program. I'd like to quote the following brief blog post from the Les Mills website regarding the development of the Smart Start program:

"This new year, thousands of well-meaning rookies will join gyms and fitness facilities with their resolutions at the ready.

By the end of 30 days, almost half of them will be back to square one, defeated, discouraged and no closer to a healthier life.

It turns out that fitness is just like any addiction - it all starts with a small dose. Too many people make the mistake of leaping into exercise when baby steps are what’s needed. Here are three key things to keep in mind:

• Start slow – Don’t push your body too soon, leave classes when things are feeling tough

• Build gradually – Aim towards staying for a full workout as your fitness builds

• Mix it up – Include a mix of strength, cardio and flexibility training

But don’t take our word for it, we’ve got the science to prove it.Get Fit Together, a study conducted by Pennsylvania State University, followed 25 sedentary adults through a 30-week program of LES MILLS™ Group Fitness classes including a mix of cardio, strength and flexibility.The group saw awesome results – so awesome that they extended their life spans by an average of 3.6 years. You can read more about the results of the study here.But the really interesting news was that over the 30 week study, 20 out of 25 study participants never missed a workout – a compliance rate of 98.8 per cent – almost unheard of in studies of this type.Despite each of these programs being highly engaging, the real key was the gradual way in which the exercisers adapted to their new routine. An initial six week period encouraged them to “dip their toes” into fitness before ramping up the intensity with a full six-day-a-week exercise schedule.So instead of being overwhelmed by it all, feeling sore from overworking unfit muscles and giving up, they actually enjoyed it."

For my local friends, you're in luck. If you are looking to get started with Les Mills group fitness programing, we offer just enough programs through the local club I teach at to fulfill the requirement for cardio, strength training, and flexibility. At Gainesville Health and Fitness you can find BodyCombat, BodyPump, and BodyFlow. I'm pretty sure I can speak for any instructor on our team that we would LOVE to chat with you about getting started in each class. Most of us teach several formats and are happy to chat with you before or after class to offer advise, form pointers, modifications, weight selections, and guide you through the program. We love to keep you accountable and have fun doing it! Some of my participants have become great friends not only with each other but you with me and I with you.

Ready to get started? Les Mills has created a fabulous guide to help you plan your workouts and track your progress. I've included them below or find the Smart Start guide here. 

So, what are you waiting for! There is no time like the present. Please don't hesitate to comment here or email me (thefirstrepblog@gmail.com) with any questions on how you can get started. I'd love to help reach all of your goals this year. You can do that and so much more by coming to classes. Improved fitness, check. Improved mental health, check. More confident in your appearance, you will be! New friends, absolutely!!! Can't wait to see you at class.

I have not been compensated or otherwise encouraged to promote my local health club or the Les Mills Smart Start program. Just a passionate Les Mills instructor sharing awesome tools with her participants and readers. 

What is Les Mills?

If you've perused any info about me, you will have discovered that I am certified to teach Les Mills BodyFlow and BodyPump.

I wasn't exposed to Les Mills until I moved to Gainesville in 2006. At the time, a friend invited me to a BodyPump class at our local club, Gainesville Health and Fitness Center, and the rest is history. Not long after, another friend introduced me to BodyFlow and I knew I had found something special. It wasn't until I discovered Flow that I really investigated what these "body" classes were about and in the process discovered the wonderful world of Les Mills. I'm a die hard tribe member and have become so passionate about the programming and mission of Les Mills.

As with anything, you either are already familiar with the concept, product, or brand...or you have no clue. This is for my peeps who have no clue.

I have so many members ask me if I choose the music and design the choreography for these classes. I'm always happy to receive these questions since it's the perfect opportunity to open their eyes to the wonderful world of Les Mills. This company has created not only an amazing community for instructors of their programs but also the participants in the programs as well. So, grab your protein shaker, kick back, and enjoy a little education on the amazing tribe that is Les Mills.

Who is Les Mills?
Les Mills is a former Olympic track and field athlete from New Zealand. The brand was developed by Phillip Mills, his son, and holds his namesake. Les Mills International is based in Auckland, New Zealand, and is considered the worlds largest distributor of fitness to music based group fitness programing consisting of 14 current formats. According to current statistics shared on the Les Mills Global website, Les Mills classes are currently offered in 80 countries, by over 15,500 health clubs, and presented by over 100,000 certified instructors, for an estimated 3.8 million workouts per week. Pretty. Darn. Amazing.

What is the Mission?
This is probably my favorite part of the Les Mills culture. Their missions is simply stated as "for a fitter planet"... "we're on a mission to create a fitter planet. That doesn't mean making people workout. It means helping people fall in love with fitness so they want to work out". The ultimate goal and mission of Les Mills is "to fight globesity". They believe that "global sustainability starts with our own health, fitness, and wellbeing. Simply put - fit body first, fit planet next". Powerful stuff! See for yourself here (now tell me this doesn't make you want to get your booty to a class and feel the energy and community!):



Want to know even more? Head on over the the Les Mills Global website to immerse yourself in the companies culture and learn more about all of the integral players and missions.

What are the Formats?
There is LITERALLY a program for EVERYONE. The brand offers formats in line with all of the major group fitness training concepts including step aerobics, resistance training, athletic training, flexiblity/yoga/pilates, group cycling, and even programming for kids! Rather than go into an exhaustive discussion of each format, I'd like to list them for you here and offer a link which will allow you to head on over to the each program specific website and immerse yourself in the details of each class format. Each link will guide you to a class description, FAQ's, teaser videos, current track lists, testimonials, technique videos, and a class finder to find a class near you. For my local Gainesville, Florida friends...the club I instruct at, Gainesville Health and Fitness Center, currently offers 3 programs. Our Tioga Town Center location offers BodyFlow, our Main Center location offers BodyCombat, and our Women's Center location offers BodyPump (several of the Pump classes at women's ARE OFFERED AS CO-ED so please check the schedule). We may have some exciting new class offerings on the horizon but nothing to report yet. I'll let you know as soon as I find out!

Group Fitness Classes:
BodyPump
BodyBalance/BodyFlow (same thing, different branding for the USA)
BodyAttack
Sh'bam
BodyStep
BodyCombat
CXWORX
RPM
BodyJam
BodyVive

Small Group Training High Intensity Interval (HITT) Training:
LES MILLS GRIT Strength
LES MILLS GRIT Plyo
LES MILLS GRIT Cardio

Youth Training:
BORN TO MOVE
2-3 Years
4-5 Years
6-7 Years
8-12 Years
13-16 Years

Who Designs the Programs and How Often Do They Change?
Each program is led by a Program Director. On the links above to each program specific page, you'll get to learn a little bit more about these amazing individuals. These directors are responsible for the overall development of each release including music selection, choreography, and training principles. Of course, each program director has an amazing support system from a strong network of national trainers and presenters as well as creative direction and research from the Les Mills office. Each quarter (every 3 months) new music and choreography is made available which is dubbed as a "new release". Until recently, certified instructors received physical "program kits" which included the CD of music for class as well as a masterclass DVD, and a booklet containing choreography notes. Now the releases contain the same information and components but are only available as a digital download. Each quarter, program directors in New Zealand invite elite instructors from around the globe to participate in the filming and presentation of each new release. The instructor at home then receives the new material, including downloadable choreography notes, music track list to upload to their iPod, and a digital video of the full master class. (The videos are offered in two different file sizes to view on your desktop computer or mobile device). The instructor at home then watches the video of a full class start to finish to learn all of the cueing and choreography to teach the new class. The masterclass is complemented by pages of notes for each track included with the release which breaks down musical counts, timing, repetitions, exercise sequences, and cueing structures. Some complain that this takes the creativity out of group fitness instruction and is a "class in a box". While this may be true, and while it's not freestyle development of your own group fitness class, I love this concept as it ensures a high quality product and experience each and every time. Members know that they will be receiving a class based on the most current training and safety principles to get them results. The structure of each class is designed with science in mind and countless hours of research and development go into the class sequence and structure to maximize your results. Thankfully, music and moves are refreshed often enough, and should be mixed up by your instructor, to keep the class fun, fresh, and interesting. Here is a fabulous video to give you a glimpse of all of the passion and hard work that goes into the development of your programs:



Wasn't that incredible? It is my secret dream to be a part of filming one of the master classes some day. A girl can dream!

How Can I Get Started?
Great question. For starters, check out each program link above and use the search features on the website to see if your local health club offers Les Mills programming. If not, give them a call and start the conversation to see if you or someone you know can bring these amazing formats to your community. Already have Les Mills at your local club? Great. Stay tuned for my post tomorrow where I will discuss how to get started on your journey into group fitness with Les Mills programs and an introduction to the Smart Start program.

I NEED to Become an Instructor!
Again, head on over to this page if you are "ready to join the tribe". Here, you can locate a local club for sponsorship and schedule your initial training modules. I'd highly recommend connecting with current instructors either as a participant in class or reaching out via social media. If you don't have programming in your area, it might be wise to try to travel to a gym that offers the programs you are interested in to try them on for size, pick the instructor of group fitness managers brain, or contacting your local Les Mills agency office for more information.

Finally, does this chick (me) work for Les Mills? No! I WISH! I have not been compensated in any way to promote or endorse the programming or training discussed in this post. I am simply a certified group fitness instructor in the formats mentioned at the beginning of this post and I am employed by my local health club that offers the classes. I am a die hard tribe member and in LOVE with the Les Mills brand and culture. This post hopefully helps my current group exercise participants, new friends, and those around the world understand a little bit more about the classes they take and love. Stay tuned for more Les Mills love where I'll discuss the Smart Start program, pull from my personal archive summarizing my BodyPump initial training over two years ago, and upcoming training and experiences with Les Mills.

ONE TRIBE!

So tell me. Do you take or teach Les Mills classes? What are your favorite formats? Can't wait to chat all things Les Mills!