On Becoming a Stay At Home Mom...Sort Of

Saturday, February 28, 2015

Well, not really. Not exactly. The title of this post should really be "on becoming a more present and fulfilled mom and what that means to me...what does it mean to you?" but that title was entirely too long. I started another post and it ended up being almost 2 pages so far of what led me to this decision...it was practically a reflection on the past 15 years of my life and all of the decisions I've made, or didn't make, and how that has truly shaped where I stand today and the choices going into this decision. Honestly, none of that is important and can be left unsaid. The important piece is below... and I apologize in advance for the utter stream of consciousness this post will be. Sometimes just allowing the verbal explosion of thoughts is cathartic.

For the record, I should first state that the definition of "present and fulfilled mom" will be different for all of us. As it should be. And each definition should be held in the highest regard and respect. If for you that means you work 80+ hours a week and have a rock star nanny to help you with the kids...you rock. If that means you stay at home and do a daily developmental activity from scratch from Pinterest week in and week out, I admire you. Seriously. For many of us, our definition will fall somewhere in between. And it will be conflicted with what we think we should be doing, or can be doing, or what our mother's generation told us to do. Some of us will be constrained by finances or other roadblocks and we may not have the flexibility to make certain decisions (right now anyway) and some of us will enjoy flexibility to sort of figure it out as we go along. Currently, I'm fortunate enough to have some flexibility to take some risks and try some things on for size. Although, not without adjustment to our lifestyle and that is scary as hell.

Now to clarify, I am not becoming a stay at home mom in the strictest sense of the definition...at all really since a large part of this change still involves me being employed. Honestly, I admire those of you that can do it...I would go insane. I know my limits. I love my child (t-minus 3 weeks until I get to say children) but I know that to be the best mom I can be, they can't be my SOLE focus. But here's the thing, I want more than to go to work full time in a career I don't love, missing valuable time with my children, and wasting more time NOT pursuing other career goals that I have. Essentially I want it all. And after telling myself for far too long that I can't have it all or getting cold feet and being too scared to commit to the change, I'm going all in. I have Andrew's blessing and I'm cashing in my chips. For real this time.

After Connor was born I had this incredibly visceral, instinctual reaction that I needed to, and should, spend more time with him. Never once have I heard an elderly patient of mine saying "I wish I busted my ass at work more". It's always, "I should have spent more time focused on my family, it goes too fast". It was sickening to have to spend 40+ hours a week away from him. We love our sitter but I didn't have kids to have someone else raise them. That's just me. Again, if that's what works for you I'm not criticizing. In general, I get to spend maybe a solid 20 quality minutes with him in the morning and then a cranky two hours at night...most of which is spent commuting home, half-assedly interacting with him as I try to prepare dinner and ignore other to-do list items, try to play with him when he's at his worst (cranky and tired) only to have bath and bed time by 8pm sneak up on us. I see my kid on the weekends essentially.

My strong desire to be more present in his life is VERY conflicted with what for many years has been a strong need to feel professionally accomplished. I'm Type A. I'm a do-er, an overachiever, pretty solid academically, and motivated by achievement and recognition. I had a rocky start (ok only a semester but still) freshman year of college finding my footing in a major I could get behind and dedicate myself passionately too. After changing my major to Speech Pathology at the time, I thought I'd found it, and in a way I did. I love the field I ultimately chose at it's core. I loved the opportunity to combine my interest in science and healthcare with the ability to help people...improve lives, change lives. Unfortunately, it doesn't always work out like that. In fact, while there are certainly aspects I still love and that are very fulfilling, I've become more and more disillusioned with the politics and patients who just don't buy into the service you're providing. I can't put my finger on why. Often, I've tried to self reflect and consider that maybe it's my attitude. My heart isn't always 100% in it...but I try extremely hard to never bring that to work. At home I have a pity party about it but I always give 110% of myself to my patients because it's what the deserve. Still doesn't change that I'm ready to find fulfillment elsewhere as I've discovered new interests, passions, and priorities.

All of this is terrifying on several levels. Our peer network is mostly made up of professionals...I'm talking many of us hold advanced degrees. I don't know why, but I'm almost embarrassed to admit sometimes that my Master's doesn't define me. Actually, once upon a time I thought I wanted a million more letters after my name and then I just realized that that is all they are...letters. Those credentials can NOT be the only definition of you as a person or your accomplishments and worth. Impressive, sure. All of us put a ton of hard work and sacrifice into obtaining our educations and I'm a better person in many ways for it. But, if I don't choose to use my credentials in the strictest sense of the word...that has to be ok. I'm not going to obsess about being judged. Actually, I'm probably the only one judging me. I really need to nix that negative self talk when I fall into the trap of "what are people going to think about me...I have a Master's degree...they're going to be horrified that I'd in many ways give that up to spend time with my kids and teach people fitness". Honestly, if you think I'm wasting my life then that's on you. I'm finally (almost anyway) at peace with it. Money doesn't buy you happiness and neither do a bunch of letters after your last name. And if they do for you...then ok. Not judging. But that's your thing...this is how I'm at peace with finding fulfillment.

What is important to me at this point is striking a balance between being more present and involved in the raising of my kids and also setting an example that hard work and achievement are also good things. I grew up with two successful parents who worked full time. My brother and I are truly none worse the wear for it...in fact, I'm still not entirely sure how they worked so much and remained so present...it is possible. But I'm just not sure that I want to follow exactly the same model. There are other ways. It is very important to me that my Mom set an amazing example for me, as her daughter, on what it meant to be a professional woman who could balance achievement and family. But it came with sacrifice. She wasn't always able to be involved in certain things for my brother and I. She was often conflicted on how to manage immense pressures from the politics and work at her job (she was in healthcare too...toxic place healthcare is) with deciding when to say no and keep her focus on enjoying family and personal time. Watching her navigate these decisions taught me very valuable lessons. It also taught me that there are other ways which are equally admirable and correct. Ultimately, I hope to be on a path to more balance with being present for my family and demonstrating for my children that hard work, sacrifice, and using work to make a contribution to your family and society are all important and can be done in equal measure.

Here is the other piece that is terrifying...the financial aspect. This is probably my biggest hang up. Andrew and I were both extremely fortunate to have landed fairly solid, lucrative jobs in lucrative career fields right out of college. Neither of us held any real debt, student or otherwise, and we were almost immediately flush with cash and disposable income. While I've never really identified as overly "spendy", I typically didn't want for anything. If I wanted a nice new hand bag, I bought it. If Andrew wanted a new gadget, he got it. Wanted to head down to the condo in Cayman for 4 days...we bought plane tickets. Two week trip to see friends who live in Asia with stops in Vietnam and Dubai...$3k in plane tickets later...we were off! Not to mention we are able to save like crazy! And now... my cutting back to part-time or fewer hours is nearly cutting our income by half. Well not quite, but it feels close! Add on top of that the expenses of two kids and I'm sweating. This is very difficult and we are honestly not materialistic people. Yes we've enjoyed a few splurges but they certainly don't define us or are we desperate to have them. It's just stressful to go from disposable income to actually needing to pay attention to bills, stick to a budget, plan for purchases, and even avoid spending on things that can't be identified as a necessity. We've been over, and over, and over the numbers and it works...but not without planning. Thankfully, our only debt is our house and our new car payment so that helps, but let me tell you, those other expenditures add up...and they aren't necessarily bills we can cut in any significant way. (PS, I know it's a question I've had, and that many now have for me...and that is "how can this be done!"... I'll do another post soon on some basics of how we looked at our finances and lifestyle to plan for this change and decide we were able to try it. I'd actually like to chat more about this decision making process in that separate post so I'm going to leave it at that for now.)

Ultimately, scaling way back on my hours as a full time SLP (I'm talking like part time or less) not only affords me the opportunity to still have career and financial stability to support my family (since I'm not stopping work altogether) and score more time with my children...but it also allows me time that I would not otherwise have available to pursue efforts towards a goal which is to change my career entirely. I am very serious when I say that my 10 year plan is to switch gears and pursue a career in something health and fitness related...likely full time! I'm sure you're sick of hearing me mention that I love working with people to achieve their fitness goals and I very much envision working on education and credentials to be able to provide higher levels of training and education to these folks. Especially special populations such as geriatric clients or pre/post-natal clients. If there is one thing that I've learned in healthcare, it's that there is IMMENSE value in preventative action...healthy diet, physical activity, and mental and emotional health. I'd really life to be a part of that movement. It is incredibly motivating and energizing to me to get to "work" with people who are actually seeking out your services and dedicating themselves to your expertise. I've only scratched the surface a a group fitness instructor and I'm chomping at the bit to expand my influence. I also have a strong entrepreneurial spirit that I'd like to fuel and I potentially envision being able to provide these services in the form of my own business or studio. The time has come to carve out time to be able to focus on education and experience I need to make that happen. This seems like a win all around, I think.

Here's the ultimate take away. After a lot of soul searching, countless discussions with my husband on how we each view our roles and contributions to our family, timelines for our personal and professional goals, how we envision raising our children, and the general calculations of making sure we can keep our roof over our heads...we're going for it. I'm becoming a stay at home mom...sort of.

So tell me, have you made the decision to be a stay at home mom (or dad!) Have you stopped your work altogether, scaled back hours, switched gears, changed careers? What challenges did you face? What rewards are you experiencing? What was the hardest part of your decisions? I'd love to hear your experiences! 

Friday Favorites

Friday, February 27, 2015

Happy Friday!

I am officially on maternity leave. No, I have not had the baby yet...technically t-minus 3 weeks. The time came to officially slow down. I've had some symptoms that make it too difficult to be running around a hospital all day and I think I am very legitimately on the verge of exhaustion. I have NOT been sleeping. When I am able to sleep it's for brief stretches and uncomfortably. I keep reminding myself I'm not exactly going to be getting a whole lot of sleep in the coming months. The difference is, when I'm comfortable and not dealing with heartburn, back pain, and needing to pee every 9 seconds, I can get better quality sleep even if just for 2-3 hour stretches. I'm almost looking forward to the sleeplessness WITH baby than without.

Anyway, I'm not feeling too hot today so sent the kiddo to daycare and laying low at home. Of course, I barely slept last night so just cat napping and trying to pre-write a few blog posts. I'd like to try to keep up with the blog a few times per week when baby comes so I'm brainstorming ideas and jotting a few notes and getting some posts started to make it easier.

I also decided to hop on the "friday favorites" bandwagon. I follow quite a few blogs and I always look forward to these posts. It's fun to discover something new...seriously, bloggers will post reviews, experiences, and links to products, other blogs, workouts, recipes, travel destinations, you name it. I always discover something cool so why not contribute to the movement!



Rodan & Fields Skin Care: 
I have a handful of women in my network that rep the Rodan & Fields skin care line. I'd never really considered the need for a more clinical skin care regimen but after awhile I couldn't ignore the Facebook posts and results being shared. Not too long ago I looked in the mirror and I looked...tired. I self admittedly get too much sun and after turning the big 3-0 I couldn't ignore little lines and dullness that were becoming more obvious. My friend Alexa started repping the line so I figured the time was right to try the product and support her! She sent me link to their online skin questionnaire where you are guided through a series of questions regarding your skin type, problem areas, etc. Based on the results they recommend the product line that would best serve your skin care needs. I won't go into the details of each line here but my results revealed that I would benefit from the Reverse Regimen with the AMP MD Roller. To find out the best regimen for you, head over to my Alexa's Rodan & Fields business page to get started.


The regimen consists of 3-4 steps. I love the fresh, clean smell of the product too. Twice per day, morning and evening, I use the Deep Exfoliating Wash, Intensive Brightening Toner, and the Dual Action Brightening Complex (for this step, you mix a pea size amount of the retinol and vitamin C complex creams and apply). In the morning, I use the Broad Spectrum SPF 50 Sunscreen and at night I use the Redefine Multi-Function Eye Cream. 2-3 times per week I use the AMP MD Roller at night.  I typically HATE face lotion with sunscreen even though I know it's a must but this product is AMAZING. Doesn't leave a pore-clogging greasy feel and melts right into your skin.

Verdict. I LOVE it. My skin has never looked better. And you are just going to have to take my word for it because I'm HORRIBLE at remembering to do all those before and after photos. After just 3-4 weeks, my skins texture has improved, my freckles have lightened some, and my skin looks brighter. The real bench mark was being able to use the BareMinerals foundation that's been sitting in my makeup kit unused. It never provided enough coverage but after I felt like I started seeing results with my new skin care, I decided to give it a try and it looks flawless. I've even ventured out of the house without make up on. I'd like to think I'm not that vain but my skin always looked a little blotchy and uneven so I always felt a little more confident with some concealer and/or foundation. Now I can wear nothing, or just hide a few trouble spots with concealer. I still like to wear make-up but now I can wear a lot less and get better results from different products too. As an aside, the AMP MD roller is really cool. It uses the concept of micro-needling. I won't go into that here, but check out this video to learn more:


It doesn't hurt...feels a little funny, but I swear it's enhanced my results. I also received a free Redefine Multi-Function Eye Cream as it was a promotion when I purchased my kit. Love it. I use it at night and it's really helped my tired eyes.

I'll leave you with my only con. Price. I'm typically not afraid of a splurge...I probably spend more than I should on most things, but I cringe a little at the $175 price tag for the whole regimen. For the record, it lasts approximately 3 months. I just received my second shipment and I probably still have about another month left of current product so I'll be delaying my next shipment until the beginning of the summer...a little product does go a long way, but still. We are looking to really examine our budget as I'm no longer working full time and splurges like this may need to go, no matter how great it's making my skin look! For the record, I signed up for the PC Perks program for a one time fee of $19.95. Enrollment gives you 10% off all products, free shipping, and access to special customer promotions.

Wow, that got long. Here's two other brief Friday Favs.

Busting Fitness Myths: 
The other day, Laura queried the ambassadors in our Girls Gone Sporty Facebook group to chime in on exercise myths that just won't die. I offered that I'm tired of hearing myths surrounding exercise and pregnancy. While prenatal fitness is a special situation and should be planned and executed in conjunction with your physician, most healthy, non-high risk, pregnant women can and should safely engage in exercise with modifications. There are SO MANY benefits and Laura did a great job summarizing this and many other myths. Check it out: Girls Gone Sporty Article: 18 Annoying Fitness Myths that Just Won't Die 

Oreos:
What do you want from me. I'm irritable. And pregnant. #notcleaneating #justafew #akathewholepackage? #idontcare #delish.



What are you loving on this fabulous Friday? Any cool finds lately?

Changes

Wednesday, February 25, 2015

I must have started a post on the following points 3 different times tonight. There is A LOT I want to say about the decision making process that has gone into each of these things. After many discussions with the worlds most supportive husband, desperate prayer, and cold feet nearly every five minutes (I swear I change my mind on these things almost daily)...I have finally accepted that deep down in my gut and in my heart these decisions are worth committing too. What is it they say...to get big rewards you have to take big risks? While I'm not sure any of these things qualify as "big risks" they are definitely outside of my comfort zone.


Anyway, because I have flip-flopped more than a bad politician on committing to some of these goals and decisions, I'm officially putting them out there to remain accountable to myself and my goals for family and personal fulfillment. I have a great cheering squad led by my fantastic husband and all my chips are in. Pray for me in 2015...I'm already excited, scared, challenged, unsure, energized, fearful, and triumphant. I'm using the impending birth of our slightly unexpected new addition to begin to turn over a new leaf completely. I live by the band-aide rule...generally. I'm a big proponent of just ripping it off. Put your big girl panties on and take some risks. Time to put my money where my mouth is. 


Here's what I'm up to:

I'm (OFFICIALLY THIS TIME) no longer working as a full time Speech Pathologist. I will be working essentially part-time hours most weeks as a per diem therapist. Money and titles are not all they are cracked up to be and I've never been overly passionate about my career choice. I often just have to tell myself I am to survive another day. I'm done with management and healthcare in general. The only thing that keeps me energized are amazing co-workers (I've generally lucked out here) and the occasional patient who worships the ground you walk on...most of the rest don't seem to care about what I can do for them. I've said a million and one times that the most fulfilling hours of my week are when I get feedback from my group fitness participants. You are all so generous in telling me that I've made a positive impact in your lives. Truly brings me to my knees in gratitude. It's amazing how leading a simple group fitness class can change someones life for the better. I have RARELY received that fulfillment or felt like I've been able to make that impact with patients I've worked with. Go figure.

I will be spending more time as a hands on mom with my boys. I'm excited to try new activities with them and be able to participate in activities that other moms and kiddos are doing during the day that I haven't been able to participate in such as music classes, play groups, and creative endeavors. 

I will be pursuing my personal training certification as well as some additional group exercise certifications. In doing so, I hope to add more classes to my roster and hopefully take on some personal training clients by years end. I plan to continue to slowly transition to a career in health and wellness. I would love to begin working more closely with special populations with a special focus on pre and post natal fitness which has become a true passion of mine. My long term goal is to own my own fitness studio or training center...we're talking 10 year plan here...so 2015 marks the moment when I will begin to take some serious steps towards educating myself in all aspects of the field. I hope to find opportunities where I can continue to learn about business and marketing as well. I have discovered I have an entrepreneurial spirit and it's really a long game to find success...so time to fuel the fire.

Finally, I would love to continue to grow my blog and health coaching business to support these goals. I'm looking forward to building a community here and participating more in the online health and fitness blogging community at large. I would love to parlay the work I do on my personal blog into potential local or national opportunities for writing or contributing health and wellness material to various publications, initiatives, events, etc. 


I'm so excited and so fortunate to be able to have the flexibility to try this on for size. The most important aspect is that, while many of these goals will keep me busy, this approach affords me the opportunity to have more flexibility to be present and involved with my kids which is paramount to me. I didn't realize how important that would be to me until I had Connor. I still want to feel fulfilled and make a contribution but family comes first right now.

So, pray for me! While I'm terrified, I have a feeling 2015 is going to be an amazing and eye opening year. I'll share more about what led me to these decisions over the next several weeks...not that I'm so delusional as to think you're actually interested...mostly because the posts I have started about it are sort of cathartic for me and have helped me officially process and accept these challenges and decisions. And, they may help you too. I know for me, it's nice to hear about what makes someone else tick or to hear about how they reached certain decisions. Many times there is camaraderie in knowing someone is going through a similar decision making process as you and we can receive energy, ideas, and reassurance from their story. So maybe mind will help you. 



Now, tell me. What BIG scary decisions are you making this year? Have you ever taken a big risk? Especially when it comes to career or family or both? I'd love to hear your story! More to come about mine soon. 

Clean Eating Weeknight Turkey Chili

Tuesday, February 24, 2015

Confession. I've been TERRIBLE about meal prep...and eating oreos...and drumstick ice-cream cones. Facepalm. Seriously, the pregnancy cravings this last month are INTENSE and I've given in to a lot of junk. I refuse to beat myself up about this but for every poor choice I make I'm trying to make at least two good ones!

The start to this year has been...hectic...stressful...busy. So many little things keep adding up and some days I feel like I'm barely keeping my head above water. It is a pleasure chasing my toddler around but it's been getting harder as I hit the slump of the third trimester. I'm exhausted literally to tears most days from lack of sleep, my day job (well, let's not go there right now...excited to be making changes which I'll share soon...no more empty dreams and half-hearted comments about changes, we are officially on the horizon of new goals and new priorities), not to mention a million other little stressor's in life. I have a bad habit of letting those things get the best of me and with it some of my attention to detail in regards to our weekly meal prep and menus has gone out the window.

Last night was no exception. I hadn't prepared what to make for dinner ahead of time and on my way down the block yesterday morning, Andrew called me asking what he should take out of the freezer for dinner. After a flustered "just some chicken", click.... I called him back and changed that to the package of ground turkey. I was craving some comfort food and chili sounded amazing. Not to mention I pretty much have a base recipe in my mind and an easily throw a pot of chili together with some pantry staples and doctor it up with other random ingredients I may have on hand. Problem solved. The best part, prep time is literally 10 minutes tops with as little as 15 minutes cook time... in our case, we let the pot of chili simmer while we finished Connor's bath and did our bed time routine. Easy for a weeknight meal and plenty of leftovers to get us through another dinner and a couple of lunches too.

There are any number of amazing turkey chili recipes available and I've tried many of them. In experimenting with various recipes, I've discovered I like flavor profiles that include cumin, basil, chili powder, and garlic. After raiding my pantry, I doctored up the following and it made for a fantastic bowl of chili. Husband approved hands down.

Clean Eating Weeknight Turkey Chili

1 package ground turkey (approximately 1 lb)
1 yellow onion diced
1 15 oz can organic black beans (drained)
1 15 oz can organic kidney beans (drained)
1 4 oz can diced green chilis (drained)
1 14.5 oz can of diced tomatoes (don't drain)
1 14.5 oz can of diced tomatoes with basil, oregano, and garlic (don't drain)
1 tbsp olive oil
1 tbsp garlic powder
1 tbsp chili powder
1/4 tsp mustard powder
2 tbsp white vinegar
1 tbsp Truvia natural sweetener
1 tsp dried cilantro
1 tbsp cumin 
1 tsp salt
sliced avocado

Heat olive oil in a large pot. Add turkey, garlic powder, and onions and cook until the onions are tender and the meat is no longer pink. Add the beans, chilis, tomatoes, and all of the remaining dry ingredients. Stir well, cover pot, and simmer on low at least 15 minutes...longer to let the flavors steep. I love to serve my bowl of chili with sliced avocado. The creamy, almost rich flavor, from the avocado is a GREAT substitute for sour cream. 





This chili is also amazing as leftovers. The flavors really continue to develop and it makes for a delish lunch or leftover dinner meal.

We LOVE chili in the Carey household so feel free to share your favorite recipes! I'm always looking for new clean versions to try.

On Becoming a Girls Gone Sporty Ambassador

Monday, February 23, 2015

Happy Monday morning! Hope you had a relaxing weekend. Ours went fast and was filled with errands and random chores. T-minus 4-ish weeks until Declan makes his appearance so we're just trying to fit in as much time as we can as a family of 3 and mentally prepare for our new love bug.

Anyway, I wanted to share some exciting news. I have been accepted as an ambassador with Girls Gone Sporty!



I'm very excited about this ambassadorship opportunity. One of the main reasons I started blogging was to share my passion for health, fitness, and overall wellness with likeminded women (and men!) and hopefully inspire others in the process. Blogging and social media has proven to be an amazing (obviously) way to connect with a network of people who share this passion. It affords many of us the opportunity to share our expertise and personal experience with a huge network of individuals and hopefully change some lives in the process.

While I'm passionate about breaking down barriers between the men vs. women debate in fitness and sports, I also feel like there is still a huge opportunity to empower women with knowledge, skills, and community to bust misconceptions about women's participation in sports or how they approach fitness. I also think it remains very relevant to use discussions regarding health and fitness to promote positive body image and self esteem issues in women. For the record, men aren't exempt. As a mother of (soon to be two) boys, I plan on setting the same type of example for them as I would hope to set for daughters. Positive body image, the importance of living a healthy active lifestyle, challenging yourself physically and mentally, and respecting others for their capabilities and differences both physically and mentally.

I'm excited to become an ambassador with Girls Gone Sporty since this affords me an amazing opportunity to network with other bloggers and individuals who embrace these values. The ability to contribute to this conversation is so energizing to me. I'm not only excited to share but to learn.

Here's a little more about the mission of Girls Gone Sporty:
"Girls Gone Sporty is an online editorial magazine and a social community for women dedicated to living and leading sporty lives. In addition to providing cutting-edge content, we’re committed to creating a support system for women who are striving to be their best selves."

"What is the “sporty life”? It’s more than just fitness and nutrition; it’s an attitude that’s focused on embracing fun and adventure. The sporty woman says, “I can do anything I put my mind to, I just need the resources to do it.” That’s where GirlsGoneSporty comes in. Owned and operated by Laura Williams, a self-proclaimed "sporty girl" and her husband Lance Williams (an equally sporty guy), GirlsGoneSporty is dedicated to sharing the top products, trends and ideas for advancing the fit and adventurous lifestyle."

I'd love to invite you over to visit the Girls Gone Sporty website and follow the GGS social media channels:
You'll discover great blogs and have loads of resources for workouts, recipes, and new fitness experiences. Become part of the conversation and keep checking back here at The First Rep to follow along with me as I navigate a healthy lifestyle. Please give me a follow on my other social media channels found above to stay in the conversation. I'd love to connect with you!


Jaime Eason's Post Pregnancy Fitness Trainer Coming Soon!

Wednesday, February 18, 2015

 I have been waiting for this!

I have been a HUGE Jaime Eason fan for years. I have followed her through various publications and on social media and just love how down to earth, knowledgeable, and motivational she is. Not only is her physique a source of inspiration, but she has been incredibly generous with connecting with fans and using bodybuilding.com as a forum to offer a completely FREE training program which I'm sure many of you are familiar with. It's called the LiveFit Trainer. I had started it approximately two years ago and then became preggo with Connor so I had to switch gears. Jaime gave birth to her son a few months before I had Connor and not too long ago announced that she was working on a new project with bodybuilding.com to offer a free post-natal training program. I've been CHOMPING at the bit for info and announcements and as luck would have it, she posted to Facebook today announcing the official countdown. T-minus 5 days! The timing could not be more perfect. With 5 weeks of this pregnancy to go, I'm already making a plan of attack for my post-natal training. I am already incredibly grateful to have this free and accessible resource to jump-start my program. It will be comprehensive including training plans, meal plans, and supplementation. It also sounds like many of the workouts can be performed in a short amount of time and AT HOME! Woohoo! Take a look at this amazing video introducing the program:



I also really admire that Jaime shared a peek at her post-baby body. She is HUMAN. I love how she is acknowledging honoring the hard work and changes our bodies go through to build a human and how with a little diligence, support, and a focus on fitness and nutrition, women can achieve their goals. Whether it be general health and fitness for energy to chase after the kids or for true changes in physique and body composition to achieve a specific look.

So, I was thinking. You may be aware I am a Beachbody Coach and run challenge groups using the companies amazing fitness products and supplements. I receive a commission on the sale of these products. While I intend to offer some challenge groups using these programs in 2015, I know so many new Mom's who have had kiddos or kiddos on the way that I would VERY much like to offer a FREE challenge group starting this Spring. We will all go through Jaime's new program together. No purchase necessary. Just a completely free support group hosted by ME where we will share our experience, keep one another accountable, and get through the 12 weeks as a community of awesome women. What do you say!? I'm thinking May/June time frame and we'll utilize a private Facebook group for all of our motivation and communication. Message me here or via email (see my contact info above) to let me know you're interested and I'll keep a list going. After I deliver Declan and settle in, I'll message everyone and we can get a better idea on when to start the program and finalize some details. More to come!!! Can't wait!

AFAA Aqua Fitness Certification

Tuesday, February 17, 2015

It's a rainy, rainy day here in the sunshine state so I figured this was the perfect opportunity to chat about my Aqua Fitness certification course hosted by AFAA (Aerobics and Fitness Association of America) this past Sunday...you know, continue the H20 theme today.



Currently, I'm working PRN hours at work and decided to take a mental health day. I am literally running on empty. This has been an immensely exhausting, emotional, and stressful couple of weeks (nothing major but you know how those little things add up!) and I'm at the end of my rope. I needed to take a beat. I'm posted up in Panera enjoying their Low-Fat Mango Smoothie, a half caf coffee (hello no sleep at 35 weeks) and their Avocado, Spinach, and Egg White Breakfast sandwich. Delish. Thankful for my sitter today. I always feel bad taking Connor to the sitter on days I have off but Mommy needed a major reset today. I'll probably enjoy some yoga, a pedi and a nap later before I pick up the kiddo. T-Minus 5 weeks until Declan graces us with his presence so I'm trying to fit in a few days off for some me time, a day with Andrew, and some one on one time with Connor. 

Anyway, let's talk aqua fitness! Attending this certification was completely random. I actually discovered that my gym was hosting the course the week before when I received our newsletter. Given that I'm slowly trying to chip away at a goal to shift my career to more fitness/health related work, I'm trying to rack up various trainings, education, and certification opportunities. It is really helpful to broaden your scope and figure out what clicks. Plus, the networking opportunities with different certifications and educational trainings are invaluable and can open up doors you weren't even looking for. 

To be honest, while I have taken aqua fitness classes in the past, I am not currently a participant in classes nor have I ever taught an aqua based class. These last few weeks of pregnancy I have strongly debated trying to incorporate a class or two a week since my pelvis is so out of whack and the bath gives me immense relief...why not work out in the pool! We are lucky Floridians and have a pool in our backyard but it's too cold this time of year! In investigating aqua fitness more, I realized there is an amazing application for this fitness format, especially for "special populations" such as those who are injured or disabled, prenatal fitness, geriatric populations etc. I feel like branching into aqua fitness gives me the opportunity to potentially blend fitness instructing with populations I'm already helping as a speech language pathologist. As many of the patients I treat at the hospital recover and return to home, they become the perfect candidates for this type of fitness program. Many patients will continue to have lingering joint issues, muscle weakness, or cognitive decline from stroke, heart disease, injury, etc. I have heard that many aqua fit participants at our gym are older adults with arthritis, stroke or cancer survivors, or navigating neurological diagnoses such as Parkinson's Disease. There are certainly younger participants as well who potentially enjoy a more advanced level of fitness and aqua classes can be a great way to cross train, incorporate active rest, or rehabilitation from a sports injury. Not to mention a pool workout is great for moms-to-be, especially in that last trimester. As I've mentioned, I've become immensely interested in specializing in pre/post-natal fitness and will continue to pursue education and training to begin working with this population in a bigger way.

The course began at our local gym, Gainesville Health and Fitness Center, promptly at 9am. Our gym has three locations including two co-ed locations and women's only location. What we refer to as the "main center" houses our aquatic center where we have a large lap pool, therapeutic whirlpools including hot and cold plunge pools, and dry and steam saunas. 



The course was instructed by, Yoko, an energetic and entertaining presenter. She described her many years of fitness experience with over 20 years leading aqua based classes. She was friendly, engaging, and funny! Always a bonus when the instructor has a great sense of humor. I always feel that it puts the entire group at ease and not only does it make the presentation enjoyable to listen to but it helps loosen people up so they engage more by asking questions and offering examples which further the success of the education provided. 

After filling out some forms, we were given our course manual and dove right in (haha, no pun intended). I want to offer a few points of constructive criticism here. So, unfortunately, Yoko informed us that the course would be cut short by about 2 hours since she had a flight to catch and the airport was two hours away. No big deal but I felt like this resulted in certain classroom discussions feeling a bit rushed. She eliminated some anatomy and physiology review, which for most of us wasn't a big deal, but I feel like this is always beneficial no matter how knowledgable the group is. Especially for a course like this since the physics of the water and movement patterns performed change some of the principles. Also, the registration process didn't make it entirely clear what materials would be needed for the day. I scoured the confirmation emails I had been sent and re-read the online description but I saw no mention of being prepared with swimwear or a towel. Now, you may be saying, "DUH CATIE, IT'S AQUAFIT" but still... I have to admit that I ALMOST didn't bring one and then at the last minute I said "DUH CATIE, IT'S AQUATFIT...YOU'RE PROBABLY GETTING IN THE POOL"... so needless to say, I was right. Go prepared with swimwear for the practical portion of the class.



Overall, the course material was excellent, though presented in a slightly disjointed fashion. There was solid review of hydrodynamics which was very beneficial. Again, once you hear it, it seems like common sense, but it was very important to be taught to understand how exercise principles and movement patterns can change in the water when considering moving against fluid, changes in inertia, etc. Yoko emphasized that the way you instruct, the exercises you choose, and the pace at which you teach and coach participants to move HAS to change because you are in the water. For example, many times, you don't necessarily work to the beat of the music as it's typically too fast to achieve the proper range of motion against the resistance of the water. This isn't simply doing land based cardio or strength training in the pool. This section of the course was a great intro but I personally know I will be doing more studying to better understand these principles and be better equipped to properly coach and choose exercises when leading my own classes. 

Also, (and I want to drive this point home if you're interested in instructing aqua fitness) I would very much anticipate that the majority of class participants in this format will be the older adult, or special population as described above. You would be doing yourself and your participants a disservice, and potentially causing a safety issue, if you don't spend some time educating yourself on how to exercise with certain injuries or limitations or avoid risk of injury in the population that is more prone. There are many excellent continuing education courses to address further knowledge in this area. While aqua fitness is a great medium for these types of participants, it by no means eliminates the risk of injury. 

The course also did a good job of introducing very basic aqua fitness movement patterns. The class was structured around a cue card using these base movements to lead an effective warm-up, incorporate cardiovascular training, strength/endurance muscular training, flexibility, and balance. Skill training is also becoming very big on the fitness front and suggestions on incorporating exercises to address balance and agility were offered. The constructive criticism that I would offer here is that I don't necessarily feel prepared to design an engaging, hour long aqua class based on the exercises presented alone. I feel this information builds a solid foundation but anyone truly interested in beginning to teach aqua classes would be well served in pursing additional training, education, and resources to structure classes that are safe, engaging, and have variety. 

After a brief break for lunch, Yoko took to the water and we watched her demonstrate virtually all the basic moves from the cue card discussed that morning. She personally incorporates both in water and out of water instruction from the pool deck. She also uses an acronym, SWEAT, and holds laminated letter cards up during her class to cue participants to change speed, range of motion, direction, etc. She told us that many aqua classes don't necessarily have access to a microphone so visuals, through either demonstration or written formats, are very helpful so participants can better understand how to perform the workout. After her demonstration, the class got in the water and performed all of the movements as she called them out. She was able to watch each of us from the deck and make form corrections and suggestions. She also incorporated her verbal and visual cue techniques to we could become familiar with how to change movement patterns for our participants. She then led us through an abbreviated class with music to get the feel for a basic aqua fitness class.

A quick word on equipment. In many aqua classes, equipment is incorporated into the workout for extra resistance and variety. It's common to see foam "dumbells", foam noodles, floatation belts, kickboards, fins, resistance bands, or webbed gloves used. I would take some time to carefully research current trends and recommendations for the use of equipment in classes. Yoko was a huge fan of webbed gloves and suggested that items like foam dumbbells aren't really necessary and can even cause injury due to lack of proper form when holding the object. Each gym will have different policies on the equipment that can be used and long time class participants may have preferences and be resistant to change. Do some research and have some discussions on what will work best for your classes.

All equipment by Speedo




Also, in regards to apparel, I appreciated the suggestion that not only the instructor, but the participants should be encouraged to wear comfortable and appropriate swimwear. This is not the class to show of your super cute J.Crew bikini. An athletic swim suit or even swim leggings and fitted rash guard should do the trick. Footwear is also recommended to prevent slips and trips in and around the pool. Simple slip on water shoes or water sneakers are a great idea.

All apparel by Speedo






Overall, the class was a very positive experience. It was an excellent introduction but again, for myself personally, I don't yet feel ready to lead a class effectively based on this certification course alone. I plan to begin attending aqua classes at my gym more regularly and make some time to chat with current, experienced instructors. I have also discovered a handful of additional resources and YouTube videos (several of which I'll share below) that will help me prepare. After I deliver and get back to teaching, I will likely see if I can team teach a few classes with current instructors to ease into leading this new format. 

So chat with me! Do you teach aqua fitness classes? Have you taken AFAA's course? What additional  resources or training would you recommend for the new aqua fit instructor? I'd love to hear for you and discuss more! 

Resources to get you started -

Aqua Fitness Education, Training, and Resources:


Special Populations:

(I am not affiliated with, nor compensated to promote, any of the above products, programs or organizations. As a group fitness instructor, this is a list of my own personal resources that I have independently compiled.)
 
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