WILT...Work-Life Balance?

I read an article recently that, while really no surprise, still fascinated me. It was a study on working parents and how the stress they experience can impact the nutrition of their entire family. According to it, working mothers (especially those experiencing stress at work) reported less family meals, more reliance on take out, and less fresh food. The Debbie Downer part to me is that they also report less encouragement of their family's healthful eating.

As a full-time working mom I hate to hear these things, but I experience it every day. The challenge of squeezing 25 hours worth of stuff that 'needs' to be done into a mere 24 hours. And I only have one kid!!!

Squash from my garden anyone? Soon to be baby food!

I try to be mindful every day of how my actions may influence G and how she will grow to view her world. I want her to know that no one is perfect, especially her momma! But I do set goals for myself, alot of them health and fitenss related, and work toward them in the best way I know how.

I've been doing fairly well in July with meeting those goals. I got 3 good runs in (Goal #1) and a couple of total body workouts last week and am off to a good start this week with a run tonight. Clean eating (Goal #2) is a struggle, but I'm getting better. I did take one day of pics in an effort to hold myself accountable (Goal #3), and through some glitch G ended up in the collage instead of breakfast-since I think she's so cute I just left it!

I had overnight oats for breakfast, shared a cranberry chicken salad wrap for lunch (see the remaining crackers from my Habits post?) and a spicy back bean burger, sauteed kale and quinoa salad for dinner. We won't discuss the snacks as a few were a little less desirable. Maybe one day I'll take only pics of the things I'd rather not show-that should teach me a lessone!

But see, that's just the point-I'm not perfect, nor will I ever be-AT ANYTHING. I want G to understand that. I want to be able to let the little things that used to stress me out go. Here are some rules I'm learning to live by to make sure I don't fall into the category of the working mothers in that article.

My family needs to be:

• clean
• fed
• clothed
• loved

They/I do not need:

• a spotless house
• three course completely homemade meals
• a stressed out mom/wife because the shower didn't get scrubbed!

For real, is anyone going to love me more because I stayed up late washing counters and picking up every last toy G decide to throw? Am I going to love me more? Of course not. Life is meant to be enoyed, our families and friends are meant to be enjoyed.

And that work stress thing-I'm learning real quick to check it at the door. There is no room for that in my house.

WILT...Interval Training

Happy 2nd Monday of the week!!

So-back to What I Learned This...Interval Training session. In meeting my new goals I did Run #2 tonight. I thought it would be good to add some speed work to try and increase both my cardio threshold and my PR for my next 5k. Plus, don't we all get a little bored just running sometimes? Especially on a treadmill-blah!

But first, I was also pretty successful in the clean(er) eating today. I started with some pumpkin overnight oats (they do not make for a pretty picture!), and had a chicken-cranberry salad for lunch. I even caved and bought a candy bar...but ate only ONE bite. The hubs calls that sandbagging, but it'll be there waiting for me when I want just one more bite. On another day.

I still haven't eaten dinner, but I'm thinking scrambled eggs with spinach, feta and salsa?

Ok, back to the interval training and what I actually learned...tonight I did the following treadmill workout:

5 minute warm up walk

Intervals (3x through)

90 sec @ 7mph

30 sec @ 4mph

60 sec @ 8mph

60 sec @ 4 mph

30 sec @ 9mph

90 sec @ 4mph

7 min @ 6mph

5 minute cool down walk

3.06 miles, 35 minutes

I don't really know if this counts as HIIT (high intensity interval training) but who really decides what is high intensity if not the person training? So-I vote yea as my legs were on fiyah! I didn't wear my heartrate monitor so I don't know how many calories I burned but I do know that through the interval portion, even with walking in between, it worked out to just over 10 minute mile pace. But I was WAY more scorched than if I had just run that pace for 18 minutes!

Basically I learned that HIIT=a huffing puffing good time workout :-) And that it will make it's way in to my rotation on a regular basis.

Some random fun pics-G and I went 'swimming' on the 4th of July. Babies in swimsuits is just too cute not to share! And I think I figured out some sort of pic ture collage that works better. Now bring on Friday!!

WILT...

WILT...Week

This week I 're'-started my half marathon training. I downloaded some new music, made some new playlists, got my Garmin and made a schedule. Then everything that had to do with technology went to h-e-double hockey sticks. First my ipod wouldn't sync my new playlists, so I just used it anyway and tried again later. Then it wouldn't sync ANY of my playlists. Phuey. Then I used my Garmin, loved it, synced it to my computer and now it won't charge. Big Phuey.

Basically, I learned that I'm not technologically bright...or patient :(

Anyway-I did get all my workouts in and here's how they looked.

As I said, the plan I'm following has 3 days of running, right now 2 of them are supposed to be 30-45 minutes and a third 'long' run on the weekend of longer distances as the weeks go on.

Monday: Run 30-45 minutes: I did 30 minutes, will do 35 next week, 40 the following, etc. at the same speed and then go back down to 30 minutes at a faster speed.

Tuesday: OFF- we were scheduled to get family pics this night, but they got cancelled due to the rain. I took the time to hang out with G and get some chores done since I had already planned to take the night off.

Wednesday: Bob Harper Inside Out Method, I've already discussed how much I love this workout.

Thursday: Run 30-45 minutes-I was able to leave work early and run outside. I ended up at the complex I lived in when I first moved to WV, it happens to be very near G's daycare and I used to do alot of walking (and a little running) when I lived there so it felt familiar. The fun part is that the first half is all downhill, so you know what the second half is!! I'm glad I pushed to run the entire way up because I got to my car just as it started to downpour! ;-) Someone was telling me something!!

According to MapMyRun (an app I downloaded trying not to have to get a Garmin!) my stats with warm up and cool down were:

 

3.04mi

Distance

 

11:00min/mi

Avg Pace

I felt pretty good about this considering the uphill-ness of it! I wanted to show you the route, but I can't seem to copy and paste it. BOO!

 

Friday: OFF-I have to say it is always hard for me to take days off , but it is also nice!

 

Saturday: Run 3 miles-Outdoor run with Garmin. It was fun to be able to watch my pace during the run. I'd share my splits, but I can't even get the program to work right now!! I'm pretty sure I did almost exactly the 3 miles my program called for in just over 31 minutes.

 

Mile 1: 10:30-ish 

Mile 2: 10:30-ish

Mile 3: 10

 

Here's to hoping I can get it fixed or traded or a new one because it has so many options I didn't even get to read about in the manual yet!!!

 

Sunday: P90x Yoga-I didn't feel like doing a full strength workout and have been feeling tight lately so I thought this would be a good fit. I always forget how challenging yoga can be. 

 

So, Week 1 in the books. I sure hope I can get some of these things to work in the coming weeks or this will be more challenging than I thought. 3 miles of random music I can handle...when we get to 5 or 6, I want to know I have the right mix to get me through! :) PS-sorry so bland with no pics, but I'm telling you nothing wants to work for me!

WILT...

WILT...7 months

More specifically, what I learned about myself, my body, and my baby over 7 months of nursing and pumping.

The latest recommendation is to breast feed for at least the first year of your baby's life to provide the best nutritional start you can. My goal from the beginning was to make it 6 months. Whew-success!! Maybe not sweet success, but success none the less. It was a struggle in the beginning and if not for great patience and persistence from the nurses at the hospital I may have given up before I even really got started.

I can't believe how tiny she was just a few short months ago...and the Boppy was a constant accessory. Wherever we were, it was never far away!

One of our other constant nursing accessories was the Milk Saver from Milkies-a cup that catches milk expressed from the breast not being nursed on. Nothing wasted, and this stuff is like liquid gold at some points! My sister in law turned me on to it, she didn't discover it until kid #3! Seriously though, this is the stuff they need to teach classes about-not birth. You don't remember a thing about birth, that's how nature intended it, we need to know about Boppies and Milkies!!

I have been really fortunate that G has always taken a bottle easily. Maybe that's because she had to have one those first days in the hospital or because we were asked to supplement her at home for the first few weeks until she put weight back on, but we've never had an issue with going back and forth between the breast and the bottle.

Can you believe those thighs?! I have to say I am a proud mama for having had a hand in creating them-and not just genetically! I think she's filled out rather nicely :)

I did enjoy all the bonding time nursing created for G and I but alas, I am a full-time working mom so this bad boy and I quickly became traveling buddies. I do mean travel, I have done this in the car more times than I'd like to count, and no-it ain't easy! But I also got alot of reading done since I always kept a good (or trashy!) magazine with me to help pass the time.

That's the other thing they should teach in a class- just how time consuming and stressful it can be to keep track of all of this. And yes, there is an app for that...and I have it. Overall though, I think we both made out just fine!

I've said it before, I'm EXTREMELY grateful that I was able to nurse G and provide her breast milk almost exclusively for the first 6 months. It was a rewarding experience for us to share and I'm glad to have given her the best start in this crazy world that I possibly could. We're not quite done with the transition yet, but with the freezer supply diminishing it will only be a few short weeks away. One more milestone to cross off the list.

WILT...

WILT...Week in Workouts

This week I'm posting the workouts I completed and a few things learned from or during them. All in all not a bad week, only one hiccup! :)

Sunday     Run 4 miles (41 minutes)

Monday    Bob Harper -Inside Out Method (45 minutes)

• This is a tough one to make it all the way through, so I set a time limit and do my favorite moves until I reach it.
• My favorite move in this workout is the Down & Outs (with push-up) to bicep curl, shoulder press. It gets your heart beating and hits so many muscle groups. In fact, you could do a few sets of these when pressed for time and feel like you did some good for your body!
• To Do: Lower into squat, placing weights on floor in front of you. Jump back to plank position and perfrom one push up. Jump feet back in and return to standing. Lift weights toward shoulders in a bicep curl, turn palms to face out while pressing over head. Reverse to starting position.

Tuesday   Run 3.5 miles (36 minutes)

• I mouth the words to my music. I always have, it helps keep me going. But I need to curtail it so people don't think I'm crazy when I start running outside, or when I run the Earth Day 5k in a few weeks!

Wednesday  Off

• This was my scheduled day off since my Mom & Dad arrived here from MI that afternoon.

Thursday     Run 3.2 miles

• I'm trying not to run any distance shorter than this so I feel confident in finishing my upcoming 5k.  

Friday          P90x Core Synergistics

• I enjoy this workout; it's tough enough to feel like I'm making progress but not so tough that I feel completely burnt out after. Plus I know it's importatnt to have a strong core for so many reasons in life, not just to have a (relatively!) flat stomach.
• My favorite move in this workout is the Lunge & Reach. Again, it works several muscel groups, gets your heart pounding and is totally real-world. Meaning it's a move you might actually perform in your real life!
• To Do: Hold a light weight in both hands. Pivot to the left, lunging and reaching weight to left foot. Stand up pivoting to the right and lifting weight across body extending arms above head. Repeat reps and repeat on opposite side.

Saturday      Off

• Laziness. I was scheduled to run but I didn't have time before we went on a family road trip and by the time we returned I was tired and a bit nauseous after some rolling, curving WV roads! Mark this one up to poor planning.

WILT...

WILT...Week

This week for WILT... instead of talking about what I learned each day, though I undoubtedly did, I also found a consistent theme. PLANNING. Sometimes it sounds like a bad word, probably because it takes effort, but my goodness does it pay off on the other end!

I never used to do anything without at least having a plan in my head, and more often than not, on paper too. I needed to  know what the hours of my day held, or the miles of my trip, or the minutes of my workout. But lately that has really gone by the way-side.

I'm sure alot of that has to do with the unpredictability of having a new baby around. Although I keep an eye on her schedule (yes, there's an app for that-and I have it!) she basically does what she wants, when she wants and I just follow along. But beyond that, I have a full time job, 2 dogs, a husband and a house to keep up with.

I have always used a to-do list. One for home and one for work. But I also used to have weekly meal and workout plans too. My to-do lists still exist, and once in awhile things actually get crossed off of them, but not like in the past. I do have a running plan I've been "trying" to follow but it hasn't worked out that well. And as for meal planning I haven't managed that in months.

I have to say all this is making me feel a bit lost, and more than a little scattered. Deep down I know that for me, if I take the time to plan I'm much more likely to succeed. So why is it so darn hard to get back in the habit? Maybe I should take these few hours before bed and think about planning for the upcoming week, or maybe I should just think abou it a little more ;-)       

  

W(hat) I L(earned) T(his)...

WILT-Or What I Learned This...Maybe those dots will be followed by this week, this month, this Wednesday, or whatever strikes. I just think it's good to reflect sometimes and I did learn alot this week so for the first time may I present:

WILT...Week

• Monday-Slow cookers are fantastic inventions and mine is terribly underused. I threw some pork loin, bbq and veg in before work, then some rice and pineapple for 30 minutes later and voila-an actual meal!! One that we were able to eat again later in the week and I still had leftovers to freeze. Note to self: find more healthy slow cooker recipes ASAP.
• Tuesday-Gwyn has a mean left hook. One of her new things is slamming her hands up and down as hard as she can. Let's just say Grami Rita got to experience it first hand.

• Wednesday-Spinach in a smoothie is good. No, really. Not as in, "I love that spinach smoothie", but as in, you don't taste it at all so why not amp up your veg intake in yummy drink form? I'm really bad at getting any calories before getting to work (when I've already been up 3 hours!) so these are great make-aheads for me. Recipes later.
• Thursday-I still have new mom brain because somewhere I wrote down what I learned on Thursday and now can't find it, so I guess really I learned something entirely different!
• Friday-I need to start logging my meals again. I think I've gotten carried away with the mindless snacking at work lately and it's time to reign it in. Myfitnesspal.com has always been my go to of choice.
• Saturday-My new F word is flexible. You know what? Life happens-and it often messes with the best laid plans, sometimes you just have to go with it. I skipped my run tonight because I was plain tired-but I did sub with a shorter elliptical session, and darn it, that's ok!!
• Sunday-I can run 4.5 miles. This is not much to some, and certainly nowhere near 13.1 but it's the furthest for me in a very long time, and considering I was hoping to manage half that when I started the treadmill I'm pretty encouraged.

And yes, my ipod really is that old! This is with 4 minute (each) warm up and cool down. I don't run fast, but I get it done! Even with the skipped interval run I got over 12 miles in this week.

All in all, I'd call it a good week. I spent alot of time in the kitchen today so maybe I'll post some recipes next time. The girls that write the blogs I read take Ah-mazing food pics. Like I-want-to eat-the-turkey-sandwich-they-had-for-lunch-right-off-the-page good! So there's a new goal-take better pics for the blog :-)

But you can't get there without practice so I'll start by just taking some to go with the recipes. I've been tweaking a few from a site I like called The Gracious Pantry. It's a really nice resource for all things clean eating and I've only been making minor changes to fit my palate. I'm easing myself into the clean eating thing; summer is a good time for me to make a real effort as salads and juicy fruits are all I ever want once it's hot. Well, and the occasional cold brew which I am SO looking forward to having again this summer, in moderation of course ;-)