Fitting In Fitness: Try An Exercise Date

By Sarah L. Bender

My Dad bought Ethan a car seat for his van. My husband Michael installed it for him over the weekend and we left our little man in his capable hands for a much needed 24-hour break.

We did the usual, go out to dinner, go in a few stores, actually have a conversation about something besides poop and we even held hands. After a relaxing night, where the only person I read a book to was myself, and a long night of much needed sleep, we headed out in the morning to run some long, slow miles together.

Running is one of many elements that first attracted us to each other. It also let us get to know each other, work out problems and has given us an excuse to travel. Since Ethan came into our lives (best thing ever), we don’t often get to do runs with just each other. We either take turns running or, more often, just bring Ethan with us in the jogger. It’s become a family affair and that’s just fine.

But this morning, it was like old times. It was just us. We had conversation filled miles and some silent ones, but they were all comfortable and familiar. It was a reminder that in the end, our baby will grow, leave our nest and make his own life. It was a reminder that it will be just us again, in about twenty years or so.

I know for many couples the “us” after kids can be scary and sadly sometimes doesn’t work out. Like anyone, I don’t want this to happen to Michael and me. I’m planning on fighting tooth and nail to remember the “us” that we started out as and will end up as. One of the ways I’m doing this is with a long, slow run with just my partner.

I know fitting in a date night can be hard. Your tired, the kids have activities, you’re going back to school. I get it. So, instead of having a traditional date night why not call up your favorite babysitter and see if they can come be with your kids during a Sunday morning. Then, take your partner for a long walk, or take a yoga class, or ride your bikes, or got to a local park and use their circuit training course. Fitness is just a small part of who you are as an individual, but it can be a big part of keeping you and your partner together. It’s time well spent…I promise.

Fitting in Fitness appears every other Wednesday. Before becoming a mother to one inquisitive little boy named Ethan, Montco Mom Sarah spent five years working in the fitness publishing industry. She finds peace, and a sense of self through running, weight training and practicing yoga. Questions, inquiries and inspiration are always welcome. To learn more about her parenting style, check out her blog Ethan’s Day.

Fitting In Fitness: Exercise Guilt

By Sarah L. Bender

Why is it that as soon as you conceive a child guilt becomes the dominant emotion in your life? Honestly, I feel guilty about everything. I know it’s completely irrational, but it’s how I feel and I spend a lot time in the day shooing the guilt away.

Exercise is no exception when it comes to this motherly emotion. To avoid it, I usually do my workouts during Ethan’s nap time. This eliminates all feelings of guilt. He’s asleep and it’s my time to do what I need to do.

Now that the weather is nice again, I like to take him in the jogger at least twice a week. Seriously, as soon as I start putting his shoes on during a jogger day the guilt starts. I often think things like “I should let him just play” or “We should be doing something he wants to do.” These thoughts are absurd and ridiculous especially considering he’s often been playing for several hours or we just spent an entire weekend filled with activities devoted to him. Plus, he loves to go in the jogger. We see so many interesting things and it’s where he has a snack and a little rest. It’s a good thing and I know that, but sometimes it’s really hard.

In addition to the jogger guilt, I have gym guilt. Let me start by saying I am not a member at a gym anywhere. Ethan and I go to the Y for his swim lesson once a week, but that’s it. When we are there though, we pass the most beautiful playroom I’ve ever seen. It’s usually filled with kids happily playing with toys and getting lots of attention from the caregivers. I take a peek and whisk my child off to his lesson.

Afterwards though I daydream about leaving him in there for an hour. It would be an hour of stress free, worry free exercise. He would have fun and I would get in a great workout. But then reality, I mean guilt, hits me. How can I leave him in there? That’s not nice of me. I’m his mother and I’m supposed to take care of him, not be off working out and having fun. Again, this is ridiculous and irrational, but I can’t get past it.

This week I’m asking for your advice: How do I get past or cope better with my exercise guilt? I’m a rational person (most of the time) who loves her child and knows he’s getting what he needs, but I can not get past this. Thanks in advance for your help!

Fitting in Fitness appears every other Wednesday. Before becoming a mother to one inquisitive little boy named Ethan, Montco Mom Sarah spent five years working in the fitness publishing industry. She finds peace, and a sense of self through running, weight training and practicing yoga. Questions, inquiries and inspiration are always welcome. To learn more about her parenting style, check out her blog Ethan’s Day.

Fitting In Fitness: It’s All About You

I was lucky enough to have my husband home from work on Friday for a much needed day off. This meant I got to do a morning run, SOLO! That’s right…alone…just me…by myself. Don’t get me wrong, I love running with Ethan in my jog stroller, but if you are a stay-at-home-mother like me, you know that alone time can be scarce. It’s just part of the sacrifice and while I’m totally at peace with that I always jump at the chance for a solo effort.

I was excited and looking forward to getting lost in my thoughts. I couldn’t wait to sweat and breath and listen to my feet on the ground. I’d planned my favorite 6.2 mile loop with water stops along the way just to squeeze in those few extra minutes by myself.

Instead, I went out, got about a mile into it and felt AWFUL. Really awful! I couldn’t catch my breath because it was so humid, my socks were soaked through because I was sweating so much. The squeaking sound was beyond annoying. Normally I drink out of people’s water hoses (hey, I can either pass out from dehydration in your front yard or you can give me a quick sip), but since it was a holiday weekend most people were home and I didn’t feel comfortable.

After three miles I was just annoyed and disappointed. My alone time was being consumed with pushing myself just to put one foot in front of the other. I wanted to think about other things and just let my body be on auto-pilot. It wasn’t happening.

But then I realized something: Even though this was turning out to be a bad workout, that was okay. It was okay, because even a bad workout leads me to my ultimate goal: I’m still a better mother, wife and woman because I’ve gone and done it. I got the chance to think about myself and my body for an hour. I took the time to “make it all about me” that is so essential. After all, we can’t give of ourselves to anyone, and especially our children, if we haven’t taken care of us.

So, my message to you this week is to take time to make it all about you. Exercise is a great way to do this. If you don’t want to be alone that’s okay. Pick up the phone and invite a friend for some girl time. You need this ladies and you deserve it. I promise, even if the workout didn’t go the way you envisioned, that you will be better afterwards.

Fitting in Fitness appears every other Wednesday. Before becoming a mother to one inquisitive little boy named Ethan, Montco Mom Sarah spent five years working in the fitness publishing industry. She finds peace, and a sense of self through running, weight training and practicing yoga. Questions, inquiries and inspiration are always welcome. To learn more about her parenting style, check out her blog Ethan’s Day.

Fitting In Fitness: Muscle Through Labor

I have a girlfriend who is expecting her second baby in early September. She is very excited for this new addition to her family. I too am excited for her, and when we get together we talk about every ounce of her pregnant body and what is happening. It’s a lot of fun and such a bond between women.

At our last get-together she was telling me how blissfully ignorant she was about labor the first time around. This time though, not so much. She knows what’s coming in terms of the pain and the recovery period. Let’s face it, pushing a watermelon out of a pinhole and then recovering from it is no easy feat. Because of her previous experience she is nervous…very nervous.

One of her biggest struggles in labor, and within the first few days after, was the pain and soreness in her back and leg muscles. Every move she made caused pain and discomfort to rip through her body. I was wincing on her behalf as she told me this.

We started brainstorming what she could do to manage that pain or make it go away all together. While I’m all for breathing techniques, meditation and my personal favorite the epidural, we both knew the only answer to her sore muscles was to make them stronger and do it NOW!

In honor of my sweet, and supportive mommy friend here are some great pre-labor exercises that you pregnant ladies, and even you not pregnant ladies, can do for your lower back and upper legs.

Start out with ten reps of each exercise one time through. Every three weeks add a second set of ten reps. When you are doing three sets of ten reps with relative ease, use the same pattern and work your way up to three sets of 15 reps. You can hold light weights or just use your own body as resistance.

P.S. Don’t forget to check with your doctor before beginning any exercise program, especially if you are pregnant.

Basic Chair Squat
Deadlifts
Seated Slides
Plea Squats
Quadruped Arm/Leg Raise
Side Plank

Fitting in Fitness appears every other Wednesday. Before becoming a mother to one inquisitive little boy named Ethan, Montco Mom Sarah spent five years working in the fitness publishing industry. She finds peace, and a sense of self through running, weight training and practicing yoga. Questions, inquiries and inspiration are always welcome. To learn more about her parenting style, check out her blog Ethan’s Day.

Fitting In Fitness: Pregnancy Exercise

Before I get into the subject of exercising while pregnant, I need to say:

“Check with your doctor before beginning any exercise program especially if you are expecting.”

Okay, now that I’ve said it we can move on.

Personally, I think pregnant women make great athletes. Just the increase in blood volume alone is enough to make the expectant mother’s body a fine oiled workout machine (Ever heard of blood doping? This is the legal kind.). Add in her tolerance for discomfort, tons of rest, and all the good vitamins and foods she is pumping into her system and…wham…you have the recipe for a phenomenal athlete.

It’s just a recipe though and often times exercising during the pregnancy marathon can be really challenging. When I got pregnant, I was so sick for the first fourteen weeks that moving off the couch was an Olympic event. Eventually, the sickness passed and I was able to resume running, but it still wasn’t the same.

I admit, I got very frustrated and thought about heading for the couch with some chocolate chip cookies. Everything I had read about this subject talked about amazing athletes who had maintained a very high level of fitness while pregnant and then quickly returned to their old selves within a few weeks of giving birth. Why wasn’t that me? Why was I having to beg, borrow and plead to get myself out and moving? Oh, right, I’m growing the major organs, bones, eyes, ears and other fun parts of a HUMAN BEING!

When I really started to think about the pressure I was putting on myself and what my body was doing I snapped out of my frustration. Pregnancy is a really special time and while I wasn’t going to sit on the couch, I also wasn’t going to pick my next marathon training plan and go at it. This was my time and I was going to enjoy it.

I started doing slow jogs and walked when I felt like it (which was a lot). If I could get through a prenatal yoga DVD great, but if not then ten minutes was fine too. If I spent time working in my garden that day then I considered that my exercise. By changing my mindset, I got out more and actually enjoyed myself rather than beating myself up about not working hard enough or fast enough.

My advice to all your pregnant gals out there (after you check with your doctor of course) is to keep up your exercise routine, but be flexible. Don’t be too hard on yourself (this is not the time to start doing two workouts a day). And honestly, if you are too tired today that’s okay. Rest today and move tomorrow.

By taking this advice to heart you will be a fit and healthy mama, but also a sane and rested one. You have a new baby on the way and you’re going to need it.

Fitting in Fitness appears every other Wednesday. Before becoming a mother to one inquisitive little boy named Ethan, Montco Mom Sarah spent five years working in the fitness publishing industry. She finds peace, and a sense of self through running, weight training and practicing yoga. Questions, inquiries and inspiration are always welcome. To learn more about her parenting style, check out her blog Ethan’s Day.

Fitting In Fitness: All You Need Is 15 Minutes

I keep seeing this ad on television about how a local drugstore chain can fill your prescription in 15 minutes. Well, as much as they’d like to think 15 minutes is quick, it’s not quick enough when your toddler is starving or when you really need to get your infant home before they fall asleep in the car.

To me 15 minutes is a really nice chunk of valuable time. If I knew I was going to get this time, totally uninterrupted, every day my house would be cleaner, I’d read more books and that load of laundry would get folded sooner. Let’s face it moms, 15 minutes is a lot of time in our world.

This week, I want to encourage you to take 15 minutes to yourself every day. Don’t spend this time cleaning or watching tv or sorting mail. Take the time to exercise, breath and catch up with yourself. If you need help getting started here’s a list of workouts you can do in just 15 minutes a day without a gym and without any fancy equipment. I know you’ll be pleasantly surprised by how good you’ll feel after you’ve taken this time. Enjoy!

–Take a brisk one mile walk
–Slowly run a mile and a half
–If you’re fast, run two miles
–Do Sun Salutation
–Alternate between push-ups, sit-ups, lunges and tricep dips
–Jump rope
–Take a hilly one-mile hike
–Ride your bike three miles
–Briskly plant a flat of flowers

Fitting in Fitness appears every other Wednesday. Before becoming a mother to one inquisitive little boy named Ethan, Montco Mom Sarah spent five years working in the fitness publishing industry. She finds peace, and a sense of self through running, weight training and practicing yoga. Questions, inquiries and inspiration are always welcome. To learn more about her parenting style, check out her blog Ethan’s Day.

Fitting In Fitness: Starting Over…Again

Last week Ethan and I went to our monthly mom’s group meeting. It’s a great way to spend a morning and I always learn something about myself and motherhood. Plus, there is free childcare from loving adults and a potluck breakfast. Whoo hooo! If you aren’t a member of a mom’s group of some kind I’d highly recommend it.

I was sitting with the nicest group of women when someone brought up the subject of starting to exercise…yet again. This particular woman has three children and one has special needs. In other words, she’s got a very full plate. She seemed a bit bummed about getting out of her exercise routine, but I wasn’t focused on that. I thought “good for you for starting to exercise…yet again.”

Let’s face it, we all fall off the wagon in the commitments we make. That’s okay and totally normal. What matters is that you start up again. Even if you’ve fallen way out of shape or haven’t hit the gym in months, it doesn’t matter. Pick a day, pick an activity and go for it.

This woman at my table got herself a little stair-stepper she could keep in the corner of her bedroom. She was committed to waking up 30 minutes earlier to get in a workout that fit her lifestyle and ability level. I could tell she wasn’t thrilled by the idea, but she knew it was something important she needed to do for herself. If she was going to be the mother, and woman, she wanted to be then she was getting back on the exercise wagon today. If she can do it, so can you!

Fitting in Fitness appears every other Wednesday. Before becoming a mother to one inquisitive little boy named Ethan, Montco Mom Sarah spent five years working in the fitness publishing industry. She finds peace, and a sense of self through running, weight training and practicing yoga. Questions, inquiries and inspiration are always welcome. To learn more about her parenting style, check out her blog Ethan’s Day.

Fitting In Fitness: Finish Your First 5K

Let’s face it, this winter has been a tough one weather wise. I’ve been clinging to my treadmill and yoga DVDs because I don’t feel like having icicles on my eyelashes and toes so frozen I can’t feel them. The good news is, spring is on its way.

Last week when we had the warm stretch I buckled my son Ethan into his jog stroller and took off to enjoy the weather. I’m happy to report so did a lot of other folks. We passed by so many people out walking, running or doing a combination of both. It was energizing and motivating and got me thinking about running a 5K and helping you run one too.

I’ve created a training plan I know you won’t be able to resist. I have you running, walking or doing a combination of both three days a week for ten weeks. That’s it! The only equipment you’ll need is a good quality pair of running shoes (support a local business by purchasing them from the Chester County Running Store), an inexpensive stopwatch (Target or Walmart will have these) and some comfy clothes.

The plan is pretty easy to understand. You’ll see the weeks laid out in ratios like this: 3:1 x 4.

3:1 means you will run or walk at a good effort for three minutes, then do one minute at an easier pace. Some people might choose to run for three minutes and walk for one. Anything goes!

The x 4 means you will repeat the 3:1 ratio four times.

Do each week’s workout three times. Ideally you would do it every-other-day, but we are mothers and there is no ideal. Just get the workouts in when you can. Remember to do a five minute warm-up and cool-down. The cool-down should include some light stretching.

Week 1: 3:1 x 4
Week 2: 3:1 x 5
Week 3: 3:2 x 5
Week 4: 3:1 x 5
Week 5: 3:2 x 5
Week 6: 3:3 x 3
Week 7: 4:2 x 5
Week 8: 3:2 x 4
Week 9: 4:2 x 5
Week 10: 3:2 x 4 two days and the race

For races in our area check on these sites:
Chester County Running Store
The US Race Calendar
The Pagoda Pacers

If you are confused or have a question leave it in the comments section and I will get back to you with an answer or some inspiration.

Fitting in Fitness appears every other Wednesday. Before becoming a mother to one inquisitive little boy named Ethan, Montco Mom Sarah spent five years working in the fitness publishing industry. She finds peace, and a sense of self through running, weight training and practicing yoga. Questions, inquiries and inspiration are always welcome. To learn more about her parenting style visit her blog Ethan’s Day.

Fitting In Fitness: Girls’ Morning Out

With February knocking on our doors I’m betting all those new years’ resolutions to get fit are about to go by the wayside–if they haven’t already. Don’t worry, I totally get it. It’s natural. Getting fit and staying fit are so challenging, especially when your plate is as full as it is.

Montgomery County Moms is embarking on a new blogging adventure. It’s called Fitting In Fitness and you’ll find it right here alternating Wednesdays. The goal of this blog is to help you and your family find free or inexpensive ways to get out and move. I’m going to give you workouts and inspiration to keep you going.

To start things off I’m going to suggest you throw out the idea of a Girls’ Night Out and opt for a Girls’ Morning Out. Now I’m not saying give up that weekly, or monthly, or in most cases, every few months night out with the girls. I’m saying try reaching out to the women around you for inspiration, motivation and accountability when it comes to your workout routine. Set up dates to meet at a park and walk, take an inexpensive fitness class together, or trade child care so you can each get in a workout. The possibilities are endless. Here are some simple, free or low-cost ideas:

Meet at your local coffee shop for their low-cost group exercise class.
Boyertown’s Hard Bean Cafe offers Sam’s Vinyasa Yoga Class every Wednesday for a low price of $5. Creative Steps Dance in Spring City offers Zumba with Latasha Whitmore every Saturday for $7 a class or $5 a class if you buy a punch card.

Get a group together and hire a personal trainer.
ExpectToGetFit.com offers a listing of personal trainers willing to come to your home and lead a group exercise class of your choice for anywhere between $60-$100. Divide that out among friends and that’s a great way to go.

Bundle up the whole family and get walking.
Okay, I know this isn’t getting some time alone with friends, but there are so many organized walks at the hundreds of parks in our area and they are all FREE. Here are just a few:
Central Perkiomen Valley Park in Schwenksville (215-234-8497)
Valley Forge Audubon Society at the Betzwood Park Entrance (484-868-8274)
John James Audubon Center at Mill Groove (484-410-1157)
Warwick County Park (610-212-3245)

Play at the playground.
This one is for when the snow melts: Head to your local playground and while the kids burn off some energy you and your workout partner can do some strength training. Here are five simple, equipment free exercises. Try starting with ten reps of each exercise and go up from there every two weeks. Ideally, you’ll do these twice a week, but aim for once a week because that’s realistic.
1. Lunges
2. Modified Push-Ups
3. Plank Holds
4. Tricep Dips using a bench
5. Bounding Exercises

I’ve been exercising with the same group of women for over ten years now. Not only have they gotten me fit and kept me fit, they’ve held my hand through the good and bad. They’ve solved many of my problems. They’ve made my world a happier and healthier place. Get out there, find your girls and work on your fitness–we are all in this together.

Fitting in Fitness appears every other Wednesday. Before becoming a mother to one inquisitive little boy named Ethan, Montco Mom Sarah spent five years working in the fitness publishing industry. She finds peace, and a sense of self, through running, weight-training and practicing yoga. You’ll find her motivating fitness blog here every other Wednesday. Questions, inquiries and inspiration are always welcome.