fitness

Pregnant & fit-ish: legs

Alright ladies- the last segment in our pregnant & fit-ish journey: Legs!

Now, I’ll admit- at 37weeks pregnant my workout routine is pretty non-existent. I found a few weeks ago that when I would work out in the morning the rest of my day was SHOT and with a 2 year old and 5 year old, laying around in bed all day really wasn’t an option. I don’t know why this is or why it came on so suddenly, but when it came down to mothering or working out, I couldn’t really skip mothering for the next several weeks… Like I’ve said before in my pregnant and fit-ish posts- listen to your body and do what you feel is best. My body amazed me at keeping up with running/working out for close to 9 months so I guess I’ll cut it some slack these last few weeks.

So, other than chasing my littles around, I think my workouts have come to an end until post baby.

BUT- this was my go-to leg workout for the last several months. It’ll kick your pregnant booty – just enough 🙂 Now, you can do these with our without weights- whichever you feel most comfortable with.

squats x 15

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plie/sumo squats x 15

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calf raises x 25

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clamshells (each side) x 12

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Leg lifts (each side) x 12

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repeat x 4 (or 5!) times!

enjoy the burn!

xox

September 3, 2017August 28, 2017

ajLeave a comment

pregnant & fit-ish : running

I thought during this pregnancy, I would start a series called ‘Pregnant and Fit-ish’. This is my third pregnancy, and even though I am FAR from a super fit pregnant chick, I do try and stay active. I consider myself a middle of the road pregnant chick when it comes to working out. With my first babe, I did nothing but eat and maybe some walking. With my second, I kept up spin classes through most of the pregnancy and lots of arm workouts. With this one, well, read on and you will see!

Today, let’s chat about Running while Pregnant

Let me start by saying- I never ran during my other two pregnancies. With my first, I really didn’t do anything and with my second, I did some weights and spin classes. This time, however, I wanted to keep up running to help with the horrific anxiety I get during pregnancy. Running is a release for me- so I thought I would try it.

A little background: I had to stop running the month before getting pregnant because my body was basically revolting against me. I took the month off, found out the next month I was pregnant. My doctor advised me at this point to hold off on running until the end of the first trimester – due to various reasons – which really wasn’t a problem because I felt like CRAP… Plus I was having to organize our out of state move which sucked up any amount of energy I could possibly muster. So, at my 12 week appointment, I got the green light from my doctor to start easing back in to running. She suggested I start just like I was a new runner- which is what I did.

Fast forward to now: I try and run Mondays, Wednesdays, Fridays & Saturdays. I do incline treadmill walking on Tuesdays and Thursdays. My weekday runs range from 3-4 miles and my Saturday run ranges from 4-6 miles. My incline treadmill walking goes about 2.5 miles. After I complete the run or incline walking is when I then do either my arm workout or my leg workout (more on these workouts to come!)

Now, this is what I am comfortable with. This is what makes me feel like I am getting in a good little workout without overdoing it. It is slow, steady, and with lots of bathroom breaks- but I am loving it. I keep my pace comfortable – and something that allows me to complete a full sentence if I were to try and talk. That way I know I am keeping my heart rate in check. This is not something I am doing to keep my weight down, or anything like that – because gosh knows I am weighing WAY more this pregnancy than I did in my other two at this point…(10lbs more to be exact).

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FAQ’s

Is it ok to start running if I wasn’t running before pregnancy?

My first response: talk with your doctor. Generally speaking, don’t start anything new during pregnancy, but this also depends on your fitness level before. Start walking and gradually increase how fast and far you are going and see how it goes!

Are there benefits to running during pregnancy?

Yes!! Increased energy, easier labor & delivery, quicker postpartum recovery- and for me a sense of calmness and decreased anxiety! Exercising during pregnancy has also been shown to positively affect baby!

Any special things I need to run while pregnant?

Yes, and no. If your pre-pregnancy running stuff still fits you- Great- but for me that’s just not the case. I’ve needed a bigger bra first and foremost (keep the girls nice and tight!) and now a couple maternity running tops- just because they are more comfy. I also highly recommend a support belt. These help take the pressure off of your back, belly, and bladder as you run! This is the one I use, and so far, I love it. I highly recommend not running without one during pregnancy. Bonus, you can wear it post baby as well while your core is healing! Also, make sure your shoes are not worn out. You want supportive, good shoes always- but especially when running. See my post about shoes, here. And lastly, a water bottle! You need to carry water with you on your run. Non-negotiable! See my favorite water bottle here. Here is my favorite sports bra– when I’m pregnant and before! Here are the tops I’ve ordered and am loving thus far.

| fitsplint |

What should I eat after a run?

While what you eat is important, the most important thing is your hydration. You HAVE to stay hydrated when pregnant- especially if you are working out. It is dangerous if you do not- for yourself and baby. Post workout nutrition food wise should consist of something healthy and nutritious. Think- green/fruit smoothie or some greek yogurt with some homemade granola. Or some of our favorite protein fudge!

How much should I run and how fast?

I personally don’t have any hard and fast rules I follow on this- I have a generally mileage I like to stay near but if I’m not feeling it that day- I stop. Or if I feel great, I keep going! This will primarily depend on your fitness level before and how comfortable you feel during your pregnancy. Fighting through pain is something we do when we are NOT pregnant- to push ourselves to get stronger. Pregnancy is not the time to do this. My doctor told me to use the ‘talk test’- This means if I am struggling getting out a sentence, then I am pushing it too hard. I should be able to get out a sentence. Or, if you have already gone pee two times in a 2.5 mile run- you might just call it quits for the day like I had to today! Just go with it.

When should I stop running during pregnancy?

The answer to this is: when it doesn’t feel good or beneficial anymore. If every time you go out, it sucks and you feel awful. Try switching to walking instead. Listen. To. Your. Body. It is the best gauge of whether or not you should be doing something. Again, pregnancy is not the time to push through something.

Enjoy this time with your babe! Get outside, get some fresh air! Get sweaty! All while knowing you are bonding with you babe and helping you both out.

happy running!

xox

May 28, 2017May 28, 2017

ajLeave a comment

workout motivation ootd

Pants | Top | Shoes | Watch | Sunglasses
Nothing gets me more motivated to work out than some new workout gear! It’s the middle of March- and the first day of SPRING- so you may still be going strong with your new year’s resolution or you may be starting to lose some ‘oomph’. Well, my advice, tell yourself, “if I do all my work outs this week- I can treat myself to a new outfit!” Or, buy it before and then tell yourself you can only wear it if you go do your workout! Works for me, every time 🙂

What I love about this ootd the most, are these pants! They are the best for mainly one reason- they have a pocket on the leg, on each side! Perfect for your keys, phone, and/or some cash/card. I wore these to the zoo the other day and they were a lifesaver! I always had my money and phone within easy reach without having to dig into the stroller in my backpack for them. The top- have you seen cuter detailing?

happy workouts!

xox

–Let us know what kind of workouts or features you would like to see in our ‘energy’ section on juniper lemons!

March 20, 2017March 20, 2017

aj1 Comment

running and getting started

It’s a new year, a new you- right? We’ve all said it. Now it’s time to act! Some may have made a resolution to eat healthier, or go to the gym, or a fitness class – well, in my opinion, the easiest fitness resolution is to lace up your shoes, put one foot in front of the other, and head out your front door.It’s hard to start from the beginning- I know. I did it once in the beginning and then after each of my babies (where I had c-sections), so, I know what it is like to start from scratch. It’s hard. You find no joy in those first few runs where you are huffing and puffing and can’t imagine ever liking that feeling. Stick with it, and I promise you will. Here are some of my tips and thoughts to get started:

Start with a time goal. Say I am going to step out my front door and jog when I can and walk when I must for 30 minutes. This is easier and more rewarding than a distance goal.
Get outside! Distract yourself with the beauty of nature. Of the air. Of the birds. Get some Vitamin D! Plus, there’s no excuse of, “I couldn’t get to the gym today to use the treadmill.”
Sign up for a fun-run/race. Don’t let this intimidate you! Sign up for a local 5 or 10k with a friend and set it as your goal. You don’t need to shoot for a time, just to have fun and finish. This is one of the greatest motivators for me- something to work towards. My husband is one who can not keep motivated on working out without a race in his future.
Don’t quit. Be consistent. Tell yourself that every M/W/F/S you are going for a run or walk- and don’t come up with an excuse. Any run is better than no run at all. Make it a routine that you will be upset about missing.
No comparing! The only person you should compare yourself to was the person you were yesterday.

It will be hard at first- I won’t sugar coat it; but, it is rewarding to see yourself transform physically, emotionally, and spiritually! So, lace up those shoes, put one foot in front of the other- and get running!

xox

January 17, 2017

aj1 Comment

love in action + 25% code

When it comes to the holidays we are all thinking about the people on our Christmas list and what to give them; however, are we thinking about all of those people who are not able to check off their list of even basic needs? I have something you can do to help with your list and the lists of others.

Evolve.

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I have raved about this new company many times before [here] and I’m going to do it again! For every evolve- love in action purchase you make, it includes a social giveback to one of their Love In Action Partners. These are non-profit organizations committed to social justice and the quest to end poverty. They are located in Thailand, South Africa and the United States. Each organization demonstrates core values that evolve, as well as Ash and I, stand behind: compassion, empowerment, wholeness, courage and creativity.

So, let’s say you have that running/workout pal who loves herself a good pair of leggings! Grab the Rupa or VaVa leggings or a great capri like the Dawn. If you purchased these you would not only be giving your friend an amazing Christmas gift, but also giving 2 days of school, 3 warm meals, and personal hygiene kits to someone in need! Complete the outfit with the Deb halter or Mryna tank and you’ll be giving a child 1 week to 1 month of school supplies! Let’s not forget a sports bra and give the gift of education to a child!

Then, let’s not forget about the men in our life! Evolve has just launched their new men’s line and I was lucky enough to get a sneak peek before they launched it, when they were here in Dallas. Let’s just say, my super picky husband love the line. Their shirts were so soft I wanted a set of sheets made out of them- and the shorts were finally a length, fit, and style I could get on board with for men’s work out shorts. There will be a couple packages under the tree for my man from this line.

The Mike tee is the incredibly soft, and amazing work out tee. Five minutes after a work out your man won’t even know he was sweating. It’s amazing. Plus, just by purchasing it, it provides 10 years of clean water to someone in need in an under-developed country! Then complete the outfit with the Eric short and you will be giving your man a complete outfit and also providing one hour of job skills training for a homeless youth in the US!

I love the founders behind this company and their passion for their vision. It shows every time I get to talk to and see them. “Evolve – love in action seeks to empower and inspire those who wear its clothes… to be their best selves and to be a part of something much bigger. Each piece is thoughtfully designed to make you feel beautiful from the inside out.”

So…. you’re sold, right!? Me too. I have been for awhile. Just when you think it can’t get better- they are giving all of our lovely friends 25% off the ENTIRE STORE through December to get your Christmas list checked off and to help better our world!

Use code: JUNIPERLEMONS

and please tag us, @juniperlemons, and evolve, @evolve_loveinaction, in your new gear so we can see the amazing faces behind helping our community!

happy shopping!

xox

Read more about why I love evolve and my passion in helping build our future on their blog, here.

December 1, 2016December 1, 2016

ajLeave a comment

training essentials.

As I sit here cuddled in my blanket, hair several days un-washed, sucking on a throat lozenge, popping antibiotics and massaging my hip where they stuck me with a shot yesterday – I’m looking at my next 6 weeks of training-plan for California International Marathon and getting discouraged when I see all the ‘0 miles’ filling up the days. I’m trying to stay positive and keep repeating to myself that missing this many runs is OK and as soon as this sickness passes I can hop right back on the plan and conquer CIM! So, what do I do when I’m down and can’t run- I think about all the fun things about running and get pumped for when I can again! On that note, here are my training essentials- whether it be training for a 1 mile, 5k, 10k, half, or marathon:

A training plan- with a goal in mind. Whether that goal is to just finish strong or race fast- write it down! Then, make a spreadsheet or just write on a calendar your training plan. There are so many plans out there- pick one that feels right for you! If you read my post here, you know which one I now love and have now adapted for the next 6 weeks until CIM.
Have a good pair of shoes. {more on this to come!} Go to your local running store and get fitted. Have someone help you find the perfect shoe for you. My current favorite’s are these. You do not want a worn out pair of shoes or one that is wrong for your foot.
Go out and buy yourself a new outfit! This will FOR SURE get you motivated to put one foot in front of the other and head out for a run. Who doesn’t love a good new outfit. I’m loving this brand right now. You can see my review of them here. Also, check out my running favorites for a few more of my go-to’s outfit wise!
Gels. Gu’s. Energy beans. Waffles. Whatever works for your stomach- find it, and train with it. That way nothing is new on race day. I use these. Also, if you are signed up for a race, and have a super sensitive stomach like me, see what sports drink they will have during the race and train with it as well. They usually will post this on their website or in an email a few months prior.
Don’t get discouraged. {eh-hem, I need to go back and read that sentence I typed!} You are going to have bad days. You will get sick. Your kids will get sick. Things will come up. Whatever it is, you can’t do anything about it and you just have to find your mental toughness {which you will need race day} to get over it, and pick up wherever you left off. If you keep a running journal, go back and look at your entries and see all the hard work you’ve put in thus far, to help keep you in a positive space.
Find a mantra. Strong legs and big lungs will only get you so far and then you will need mental strength. Your negative brain will start to seep in and try to derail your plans. A strong, powerful mantra can keep you focused. It will help remove the negative vibe and restore you to a positive space – or at least distract you from the pain 😉 Pick something short, powerful and easy to remember, that you can repeat to yourself when you need a little extra ‘umph’.
A good playlist or some audio books. I used to think people were crazy when they said they would listen to books as they ran- but then I tried it. GAME CHANGER. I use music for races now that way it’s new and fun- and books for training. I will get so excited about going out for a run because I want to see what happens in my book. A few I have finished recently are- The Maze Runner Series & The Girl on the Train.
A watch or an app. Something to help you figure out your distance. There are several good apps you can download to your phone- my favorite, and has been for forever is the Nike Running Club. I have a Garmin Forerunner 220

So, on that note- I’m going to get off my poor-pitiful me train and go book my hotel for CIM to get me excited! I’ll be back at it in no time.

Happy training!

xox

*Comment below if there’s anything specific you’d like me to cover in our energy section! As always- ask questions if you have any!

October 22, 2016October 23, 2016

aj2 Comments