Category Archives: birthday

Week 15 – Round 3

Size of Baby (per “What To Expect”) – Size of a large navel orange (approximately 2 ounces)

Weight Gain – 8 Pounds.  As noted last week, I put on more weight than average the first trimester of pregnancy.  I have never been sick, however, I have had food aversions.  I also tend to eat more, higher fat foods than my body is used to.  Weight gain is no surprise.

Movement – Still no movement.  It’s funny though.  After two other pregnancies, I have a feeling exactly where it will start.  Maybe that’s a feeling that never goes away.

Sleep – I have good days and bad.  I am on my feet a lot more during the day at this point than I was with either of my first two pregnancies (I was still working my desk job full time).  I wasn’t moving much from 8AM – 5 PM.  That said, with personal and group training/Flywheel and taking care of my two girls full time, I am WIPED out by the end of the day.  I find that if I am too tired, I am more restless.  My husband is not surprised if I fall asleep on the couch while we catch up on adult TV before bed time.

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What I miss – Obstacle Course Racing!  Well,  I haven’t quite missed a race yet, but I will soon.  While I watch several of my close friends and athletes train for the Charlotte Sprint (that is less than 6 weeks away), I am practicing patience.  While my workouts still have an OCR training theme to them, I will just be hanging out on the sideline until baby get here!

Best Moments this Week – Continuing to be an ongoing part of my fitness groups (with my kids!).  People say that you will never get pregnant at the perfect time.  I agree.  While we always talked about having three kids, I was surprised when I found out we (or rather I) was pregnant.  I’m coming off one of my biggest years athletically since college.  I am in the middle of building up a new career that was somewhat stagnant when I had two kids in less than two years.

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That said, the Charlotte fitness community and Flywheel have continued to support my endeavors regardless of the change.  Sweat and Sweets took the time to spend a week with my Cross Conditioning OCR program before making an incredible video to document what it is we do. See their website at sweatclt.com.

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My girls have continued to stay my first priority, however, as they have aged, they have grown accustomed to what it is that mommy does.  If I train someone at the house and they are home, they have grown to watch, imitate and behave.  I was also able to bring them to Flywheel this week for a team photoshoot and they adored seeing everyone get their pictures taken.

img_3796With the warm weather upon us, we have been spending a lot more time outside, however, we do find ways to play indoors as well (see painting above).  My oldest daughter also celebrated pancake and pajama day at preschool this week (and was able to wear shorts and a t-shirt).

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Looking forward to – My youngest daughter’s second birthday.  Wow, time flies.  We are doing a small birthday party at the house, and she is getting a bouncy house.  Wish us luck.  See a picture of her from her first birthday below.

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Cravings – I am finally starting to crave healthy foods again.  For example, salads, egg whites and grilled chicken.  I couldn’t imagine eating them just a few weeks ago.

Symptoms – Second Trimester energy boost – gotta love it!!

Workouts – With increased energy, I was able to get back on some good workouts this week.

  • Monday – Taught 6:30 AM Flywheel
  • Tuesday – Strength Training at Home
  • Wednesday – See stats below.  30 minute “easy run”.  I determine my easy pace using the Maffetone formula.  It has not changed since pre-pregnancy.   I was surprised that my pace was still 9:02/mile.
    • Post run, I did a little bit of strength work –
    • 2 Rounds
      • Sit Up on Foam Roller x 25
      • Pistol Squat with TRX x 15 each side
      • Dip Jump Through with Pushup x 10 each
    •  Pull up EMOM – 5 pull-ups every minute on the minute until failure.  I made it 6 rounds.

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  • Thursday – I’m finally feeling good enough to keep a decent pace with my Thursday run group (we typically practice speed and hill training).
    • 1 mile warm up
    • 4 Rounds
      • 5 minutes HARD, 2 minutes EASY, :30 Rest
    • 6 x 200 (I only did 4)

I accumulated 5 miles around an 8:40 pace (which included the easy and rest time.  I also went on to teach my regular 3:30 PM Flywheel class.

  • Friday – Flywheel, Flywheel, Flywheel.  That’s all I can say about this week.  The CEO of Flywheel was in town on Friday and riding in the 9:45 AM class with Denise.  Instructors had a chance to meet her and ride with her.  I opted to jump in the ride and pop in the studio to say hi.  I missed the group photo after, but I thoroughly enjoyed taking a class with my team.  The energy was incredible.

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That said, I was back at 5:30 PM that evening to teach my own Flywheel class!

Saturday – Knowing I had a double both Friday and Sunday at Flywheel, I knew Saturday would be a strictly strength day.  After training my group and personal training client, I hit our home gym for my own workout.

2 Rounds (Warm up)

  • Jump rope 2 minutes
  • Knee to Elbow Slow x 15 each side
  • Bosu Step Over Squat to rotation with weight x 15 each side
  • Spartan Sandbag Deadlift x 15

2 Rounds

  • TRX Supine Row Knee to Chest x 8 each leg
  • Broad Jump Forward, 3 small jumps back to start x 15
  • Feet in TRX supine, reverse fly with glute raise x 15
  • Step Up (no knee raise) weighted x10 each

2 Rounds

  • Rig Transition with Pull Up x 1
  • Burpee x 15
  • Toes to Bar x10
  • Ape Crawl x 25 Yards

Sunday  – I taught a double at Flywheel Sunday.  I taught my scheduled class at 7:30 AM and they absolutely destroyed the ride.  See numbers below.

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Say what you want about the bikes, but the 2:45 PM class that I taught later in the day did not disappoint.  My husband also rode with me for the first time in almost a YEAR!

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Another week gone by, another week closer to meeting our third daughter.  I can’t reiterate enough how incredible the pregnancy period is.  The fact that the human body and two individuals can create a human being is mind blowing.  We feel fortunate that we get to go through the process one more time.

Working Hard to Keep Up + Celebrations

Things have been busy!  Finding time to blog has been difficult.  I hate to make excuses, but I feel like an explanation is owed.  First, my daughter is officially out of half day preschool for the summer.  I never realized how much I actually got done during the four hours that she was at school (even with an infant).  Second, I am now subbing ALOT more classes at Flywheel.  Last week and this week, I am actually on the schedule five times per week.  Making playlists is currently the main reason why I pull my laptop out.  I find that my daughter oftentimes likes to give her input on song selections – even if I don’t take her advice.

IMG_5775The middle of the month of June is a big celebration month in our family.  After a brief visit from my husband’s parents, my family rolled into town to celebrate both Father’s Day and my mom’s sixtieth birthday.  Y’all this amazing woman does not look a day over 50.  On top of that, she operates at the same activity level as someone twenty years younger.

FullSizeRender-25My children absolutely adore their grandmother.  I can only hope that I get around as well as she does at her age (and look as young as her too!).  We celebrated over dinner at Nolen Kitchen followed by cake from Tizzerts.  Their location may have changed, but Tizzert’s cakes still taste just as good.

IMG_5746My mom was happy to share her birthday weekend with the dad’s in her children and grandchildren’s lives.  I had to teach two classes at Flywheel Sunday morning, however, the rest of the day I had reserved for letting my husband do what he wanted to do.  It’s funny because each of the past two years, I have taught on Father’s Day.  Each year, the company has handed out gifts to the dad’s that ride.  Also each year, one of my dad riders has generously given me their gift to give to my husband.  So sweet.  2015 – a headband.  2014 – a shirt.  The picture below is 2015.

IMG_5760The next picture is 2014.  Look at how much bigger my daughter has gotten in just one year!

photo 1-71My husband and I discussed how surreal it is for us to now celebrate these holidays that we had dedicated to our parents for so long.  It is still hard to believe that we have two children.  While they can’t tell him Happy Father’s Day, I know he knows how much he means to them.  In my best attempt to ask them what they wanted to get their dad for Father’s Day, we came up with a few good ideas.

IMG_5744We started his Father’s Day celebration by hiring a sitter and going on a date night.  Selfish on my part I know.  I needed a good excuse to do something out of the box.  We hit the town and explored the NoDa neighborhood.  No reservations necessary at Cabo Fish Taco.  We shared the Cabo Roll as an appetizer while indulging in Margaritas.

IMG_5740It’s almost like a quesadilla sushi roll.  The flavor in this dish is literally mouthwatering.  I could have eaten the entire thing as a meal – instead of splitting it with my husband.  On our way home, we stopped at NoDa Brewing Company for a round of drinks.  Y’all I talk about their beers a lot, but I didn’t realize how much cheaper they are if you buy them from the actual brewery.  They bottle everything and sell it there.  It is SO worth the drive.

FullSizeRender-27We were home before nine.  That’s how we roll now.  Getting crazy at this point in my life is staying up past ten o’clock.  To my husband’s surprise, his second gift was waiting for him when he got home.  Drumroll, please…

IMG_0306.JPGLet me introduce you to the best gift idea that I found courtesy of social media – Brewpublik.  Locally owned and very reasonably priced.  Each month you pay a designated amount for a specified amount of beer that is randomly chosen and delivered to your door.  How do they pick the beer?  They have a random beer algorithm. You enter your top two preferences and the computer does the rest.  Y’all they nailed it.  I inputted the following two beers – NoDA Cavu and Allagash White.  The picture above is what we got in our first delivery (on top of that awesome “BrewPublik” case).  My husband tried one of each over the weekend and was very impressed.  Beers in the case are both locally brewed and international/national.

image17-700x325With all these celebrations, exercise has been imperative.  While I haven’t been posting my workouts, I have been doing them!  My typical week looks something like this –

  • Monday – Strength (at home/garage)
  • Tuesday – Run/cardio
  • Wednesday – Strength (at home/garage)
  • Thursday – teach Flywheel Charlotte
  • Friday – FiA high intensity bootcamp (see picture above)
  • Saturday – Run/Flywheel Charlotte
  • Sunday – teach Flywheel Charlotte x2

These week’s FiA workout was one to remember those lost in the church shooting in Charleston, SC.  We recently launched a Charleston, SC workout.  Prior to leaving public accounting, I also spent almost a quarter of the year working in downtown.  The city has a special place in my heart.  We prayed for those lost and celebrated being able to spend our mornings exercising together.

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Exercising anywhere is tough right now.  I am doing everything I can to get up early to sweat it out – before it gets unbearably hot.  I am working to train for the Spartan Super Race in Asheville during August.  I am having trouble just completing some of my longer runs – due to the high humidity and my inability to stay hydrated.

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Just this morning, I left the house around 6:30AM to complete a Spartan Race WOD (workout of the day).  By the time I got home, it was already 77 degrees outside.  I was covered in sweat and the urge to walk had overcome me several times.  I slowed down considerably, but I resisted the urge.

FullSizeRender-26So, what was the workout?  Thank you Reebok for sending it to me.  I get tired of planning them myself all the time!

  • Run 2 miles warm up – I had an average pace at 8:06/mile
  • Complete the following set of exercises –
    • 25 push-ups
    • 25 squats
    • 20 mountain climbers
  • Run 1/2 mile at high intensity – pace yourself, so you don’t walk – again, I was 8:00/mile
  • Complete the following set of exercises –
    • 10 squat jumps
    • 50 yard lunge walk
    • 10 lunge jumps
    • 20 flutter kicks
    • 10 side-to-side jumps
  • Run 1 mile at high intensity – pace yourself, so you don’t walk – I slowed down to 8:30/mile pace.
  • Complete the following set of exercises –
    • 25 push-ups
    • 25 squats
    • 20 mountain climbers
  • Run 1/2 mile at high intensity – again don’t walk – I was running slower here, water loss hit me.
  • Complete the following set of exercises –
    • 10 squat jumps
    • 50 yard lunge walk
    • 10 lunge jumps
    • 20 flutter kicks
    • 10 side-to-side jumps
  • Cool down run

IMG_5779I stopped my watch while I was completing exercises – that way I could track my pace when I resumed running.  The effects of the exercises in between could be felt.  Especially the set with the squat jumps.  I was stopping wherever I was on the road to complete my exercises.  If you saw me, you probably thought I was either crazy or working hard.  I had my hands on knees gasping for breath at times.  I was actually happy about how high the intensity of this workout was.  I think I will continue to do some of the suggested workouts from Reebok.

IMG_5723Tough workouts aside, keeping up with my girls is a workout in itself.  Feel free to share in looking at some of the most recent photos taken of the girls.

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Working on that Speed! + Happy Birthday Mom

Someone asked me today how I have time to work out with everything else that I have going on. I really take the time to prioritize fitness into my schedule and most importantly I am FLEXIBLE. If I can’t force myself to get up early in the morning to get a workout in, I try to adjust my day to squeeze in thirty minutes during the day (that’s all you need!). If I time it right, I can walk to the gym from my work, workout for exactly thirty minutes, shower quickly (use dry shampoo) and walk back to work in exactly one hour. Depending on my day, I will do this before work, at lunch or at the end of the day.

photo 1-72 Today was one of those days that I only had thirty minutes to workout. Since I did strength yesterday, I opted to get an efficient and effective cardio session in today. Mock track, treadmill workout it is. I think I have mentioned how much I despise treadmills, but when I am squeezed for time they force me to go at a pace that I can better monitor over quick intervals (without all of the outdoor variables – change in terrain/weather).

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As I started the treadmill, I could already feel that my legs were a little fatigued from my driveway jump rope workout yesterday. Take time to warm up.  When I am not feeling my best, I like to think of the Flywheel slogan “Never Coast”.  Good thing I had the shirt on today to remind me!

Warm up – Run 400m (.25 miles) at a slow pace. Slowly increase your speed as you get closer to the end of your warm up.

Workout – This is a pyramid style track workout in which you should be going at a very fast pace during your interval (what I would call race pace in a 5k). See interval and recovery below. Recovery should be 1-2 miles per hour slower than your interval pace (Yes, it seems like a lot, but take it!)

  • Run 200m (.12-.13 miles) – Recover 200m (.12-.13 miles)
  • Run 200m (.12-.13 miles) – Recover 200m (.12-.13 miles)
  • Run 400m (.25 miles) – Recover 200m (.12-.13 miles)
  • Run 400m (.25 miles) – Recover 200m (.12-.13 miles)
  • Run 800m (.5 miles) – Recover 400m (.25 miles)
  • Run 400m (.25 miles) – Recover 200m (.12-.13 miles)
  • Run 400m (.25 miles) – Recover 200m (.12-.13 miles)
  • Run 200m (.12-.13 miles) – Recover 200m (.12-.13 miles)
  • Run 200m (.12-.13 miles) – Recover 200m (.12-.13 miles)

After your last 200m recovery, you should hit right at 3.5 miles. Walk or very slowly jog any time that you have left until you hit thirty minutes. I will warn you that I “hit the wall” as I started to go down the pyramid. To get myself to the finish, I slowed down even more on my recovery to turn around and get back up to my fast paced interval speed (that’s OKAY!).

IMG_0189I have to end this post wishing my mom a happy birthday!  My mom is such a beautiful person from the inside out.  We have definitely had to work through some of our differences (mostly me being a know it all teenager), but she has always been there for me.  Now that I am a mom, I realize how hard it is to work through raising a child while earning a paycheck and balancing all other aspects of life.  I truly appreciate the love and unselfish support that she has given me my whole life.  She always makes life fun and she definitely knows how to “work a room”.  Love you!

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Thursday/Friday workout + Celebrations

After my Wednesday bootcamp workout, I was more sore than I expected to be. I love that feeling. It means I took myself out of my comfort zone, which means I gained something from my workout. Since I got to work out before work Wednesday morning, it was my husband’s turn Thursday. I took Tuesday off this week, so I forced myself to get up to do a mini workout in the basement.

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Thursday workout was exactly thirty minutes. I overestimated how much I thought might body could handle (which is not unusual for me). Things always feel easy when I start, but I typically regret my high ambitions half way through my workout when I hit the wall and realize that I am too proud to cut a few reps. Once I have started, I have to push through. Usually when I hit this point in the workout, I remember the words on a Nike shirt that I bought several years ago: “Suck it up”.

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With all of that said, I think you are ready to hear the workout. I utilized 2 pieces of equipment. You really only need dumbbells if you do not have kettle bells.

Warm up
I start my watch when I start my warm up. I began by walking in place, gradually increasing the motion of my arms. From there, I did some imperial walkers, side to side step touches, body weight hamstring curls and ended with a set of jumping jacks.

Workout

1 – Kettle bell swings/burpees superset – I have been on a kick of doing this super set of kettle bell swings with burpees. You typically start by doing 10 kettle bell swings, followed by 10 burpees and work your way day down. Therefore, next set would be 9 kettle bell swings, followed by 9 burpees, etc. Well, today I decided I should start at 15 and work my way down. By the time I was done I had completed 120 pushups and 120 kettle bell swings. It took me almost 18 minutes to do this. Full disclosure: By the time I got to 8 reps each, I was no longer explosive with my burpees (i.e. I stepped one foot back at a time, did a pushup, stepped one foot at a time back to standing and then jumped). I do not wear a heart rate monitor, but in between sets, my heart was racing (and I was sweating). If you are tired of running on the treadmill, try this.

2 – Dumbbell Bicep Curls – Since I had already hit the twenty minute mark with my first set of exercises, I didn’t have much time left, plus I was tired, so I wanted to isolate a few muscle groups that I missed in my kettle bell swing/burpee combo. Do the circuit of exercises 2-5 three times through.  Easy as the name implies, dumbbell bicep curls. Do 10.

3 – Dumbbell Straight Leg Ab Extension – Lay flat on your back, legs extended, holding a dumbbell with both hands behind your head. As you raise you dumbbell such that is parallel with the floor raise your legs (straight) at the same time. Do 10.

Modification – Bend one leg, with foot flat on floor, while you raise the other leg up (straight). If you feel your back start to arch, move to this modification.

4 – Side Tricep Pushup – Lie on right side with left hand flat on floor in front of shoulder, elbow bent. Wrap right arm around rib cage. Using left arm, push your torso up until arms is straight. Lower upper body until should is about an inch from the floor.  Do 10 each side.

5 – Single Leg Butt Lift – I used my stairs to do this exercise. Lying on your back, start with heel of one foot placed on top of the stair (you can use a Bosu or medicine ball as well) and the other leg raised in the air towards the ceiling. Hands are by your side. Press your body up through your heel, squeezing your glute at the top. Ideally, at the height of the movement, your body should be in a straight line from shoulders to knees. Do 10-12 each leg.

Whew, just what I needed to get the day going! We have a lot of family coming in town this weekend for the Easter holiday.  We are also celebrating some big birthdays in our house.

My baby girl is six months old already!

My baby girl is six months old already!

My twin Dufresne sister Colleen!

My twin Dufresne sister Colleen!

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My best friend and husband!

With lent being over, I can guarantee we will be eating a significant amount of sweets to celebrate.  Thursday evening was very busy, so we opted to grab takeout at one of our favorite local restaurants.

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If you haven’t had Roasting Company, it is so delicious.  Pictured above is the Chicken and Rice meal (sauce on side), with green beans, white bean stew and cornbread.  You can make this place as healthy or unhealthy as you want it to be, but the casual atmosphere allows you to stop by and pick up your food in sweats.  Love that!  Clearly my daughter was looking for other snacks.

photo 2-19Well, this post is long, but there is too much to talk about.  Friday morning Dawn Patrol at Flywheel was so fun!  How can you not be ready for a good workout when you are greeted by these two beautiful girls?

photo 5-2Numbers were lower today because of the holiday and Spring break, but that did not stop new rider, Kirk, from joining us bright and early.  Love the selflies!

1014479_749666491744733_1942405898605214005_nIf you are in town for the holiday, come ride.  We have SO many classes this weekend. Weather is cooler the next few days, and did I mention that Flywheel Charlotte was voted the hardest workout in Charlotte? Get it in!!

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