Thought about being a Mom and an Athlete
Since becoming a mom, I have decided that moms are literal superheros… to take care of kids, manage a household, make sure everyone is fed, socialized, and healthy all while taking care of our own bodies and relationships and pursuits is literally *nearly* impossible! I have learned a lot (and am still learning) about assessing priorities and allocating appropriate time and energy to those priorities!
My training has been something that has been very important for me to prioritize. It has become my few moments of the day to escape, clear my brain and focus on something concrete that I can control, and has been a saving grace for my mental health. It is also super important to me for my daughter to grow up seeing me do something I love.
Before you read any further… If you are a mom, do not read this and compare yourself to me. I am writing this to share some wisdom and hopefully some inspiration to you to fight for your health and fight to make time to do something you love.
While I know life is ever-evolving, I wanted to share a few tips on how I am currently prioritizing my training!
Always assessing my capacity: this has been a skill that I have had to learn and will continue to learn. As a mom, it has become so much more apparent that I only have so much time and energy in my day and I have to decide how to allocate that time and energy and be very clear about my priorities. The truth is, I can handle the amount of training I am doing right now, but that may all change as life happens, and that is okay.
Schedule but be flexible: Kevin and I sit down at the beginning of each week and schedule what times each of us are training (amongst other things). The hard truth of training in my life is that I am up at 5am most days of the week doing my workout before Keely wakes up. If not, then I am having to get creative to fit training in during naps or after she goes to bed at night. And sometimes… it just doesn’t get fit in!!
What I can give is enough: You cannot compare yourself to pre-baby you. What your time training looks like now probably looks a lot different than it used to. Your in a new season with different stressors, so you have to understand what your new normals are and practice being okay with those new normals! If you are like me and have certain ideas of what training should look like because it was engrained if you for years, open yourself up to the new possibilities of the season you are in. And accept that your new training volume/style/amount is ENGOUH!
Time is fleeting: Not to be a downer… but… your time with your kids is always fleeting. And sometimes that means you skip a run to eat pancakes with them instead, and that is okay!!
The reality is, you can be both a mom and an athlete. You don’t have to choose! But, you do have to choose to step into the discomfort of “balancing” them both! And, I hope your journey is like mine in the sense that both being a mom and an athlete got better once I realized both could be true!!
Half Ironman World Championships: New Zealand
This has been a long time coming, but I wanted to share about my experience traveling to New Zealand for the Half Ironman World Championships from my perspective as a mom, athlete and dietitian! Kevin and I both qualified which was a dream in itself. We honestly held the whole thing pretty loosely, knowing we REALLY wanted to go, but that we also had a 14 month old, which would make it challenging. We knew if we went, we wanted to experience the country and be there for a while and we couldn’t fathom leaving Keely at home for an extended amount of time, so… we decided to bring her!!
Between the logistics of both of us racing, bringing our racing gear, flying that far with a 14 month old, bringing all her gear and traveling the whole length of New Zealand, I really started to believe we might be insane for trying to make it all happen!! Turns out… we were, but it was SO worth it!
Getting There:
Logistically, for how far you travel, it is pretty easy travel with one long overnight flight. The time difference is 21 hrs, so it only feels like 3. Which for all of our rhythms, it was pretty manageable. The hardest part was the amount of stuff we had to bring. We had 3 carry ons, 2 bikes, 1 extra checked bag, a stroller, plus 2 backpacks. You should have seen how ridiculous we were walking through the airports!!
Our flight path way Spokane -> San Francisco -> Auckland.
We then rented a camper van (basically just to carry all of our stuff). We stay in Auckland for a few days, and then traveled to Waiheki Island, then Coromandel area, then to Hahei, then to Taupo (where the race was). We were in Taupo for 5 days and then drove to the South Island. We stayed in Kaikoura, then Mt Cook, then Te Anau, vistited Milford Sound and then stayed in Queenstown.
We flew from Queenstown -> Auckland -> San Francisco -> Spokane.
The landscape seriously started like Hawaii and ended like Alaska and included everything in between! People are so kind and the culture is so welcoming. New Zealand cares a lot about their country and it shows! The parks and facilities were spotless. The playgrounds were epic. The food was (mostly) great. And, everything was very family friendly!
In the three weeks, we were in 9 different beds, camped 2 nights and were totally over keeping Keely entertained while driving and loading and unloading baby gear and bikes!
Prepping for the Race in another country:
One of the best things we did, was buy a cheap bike trainer off Facebook Marketplace to use before the race. Between being in new places, and having to ride on the opposite side of the road, we used this A LOT in the days leading up to the race. I always forget how much extra effort goes into planning logistics around workouts and racing in a new place. Luckily, the final weeks before racing is all about staying fresh with shorter workouts, so we were able to stay up on running and biking easily and got a few swims in before the race.
Carboloading:
Despite New Zealand being an english speaking country, carb-loading was kind of hard!! Food labels are slightly different in most other countries and it took a bit to get used to reading New Zealand food labels because all serving sizes are based off of weight. It was very challenging to try to understand what a serving was and the servings didn’t necessarily match was the US serving size is. Also, things like bagels were kind of hard to find! We did our best, but I cannot imagine trying to figure this out in a non-english speaking country!! We did get to try some new and fun things for our carb-load including Gingernut Cookies and Sherbert Fizz Candy (both of which may be things we order for future carb-loading).
The race:
What a cool event! This was my 3rd 70.3 World Championship race and by far the most relaxed (as were most things in New Zealand). In other events, you generally have to line up for the swim at least an hour before you start. We were literally playing in the park up to 20 minutes before Kevin started. It helped the whole day start right!
The swim was BEAUTIFUL! Lake Taupo is gorgeous, the water was clear and fairly calm. I PR’d my swim, I think mostly because of the perfect conditions!
The bike was tougher than I expected! The first half was fast (I honestly thought I was in store for another PR). The second half was a slow steady climb that lasted WAY TOO LONG! There was a headwind, and the surface was chipseal, so everything felt slow and hard.
The run was also tougher than I expected! It was advertised as flat, but was way hillier than I anticipated. It was also really hot- New Zealand’s ozone layer is super thin, so 75 degrees seriously felt like 90 degrees! I had to have a strong mental game and was able to pull out a run PR.
Overall, I was really pleased with the day. It is so fun to race with that caliber of athletes from all over the world and to hear families cheering for their loved ones in different languages. I am also stoked to have pulled out a strong race 14 months postpartum. The human body is really cool and it was fun to test that.
The hardest part… waking up early the next day to support Kevin in his race while carting Keely around the whole time!
What I learned:
Do the thing, even if it seems crazy
Babies change things in really hard ways, but also put new life and perspective to many situations
Carb-loading in another country is hard
Figuring out logistics around racing in someplace really new takes a lot of extra mental energy
I could have spent another 4 months in New Zealand and still not felt like I saw it all!!
I hope reading through this inspires you to do something you’ve been dreaming about for a long time too!!
Our Thoughts on New Year's Resolutions
Happy New Year!!
To be honest with you, this is such a weird time of year in the nutrition industry. I feel the tension of there being an external pressure to jump on the "New Year, New Me" bandwagon and market our services in a way that takes advantage of new year's resolutions (which I don’t want to do) BUT I also want to market our services for anyone who has goals they are excited about and need help accomplishing them! So here we are... just trying to show up in your for you in a supportive way!
On the topic of New Year's Resolutions, I thought it would be helpful for me to share some thoughts. I think the new year is such a unique moment where we get to reflect on what was and what can be and determine if things need to change. I personally feel energized at the new year and can get caught in a mindset that thinks I can "do it all." After all, I think we all dream of X portion of our life being "better," and with the energy and hope of a new year, it is a great time to dream of how to get there!
So, my tip for you is: BABY STEPS!!! Whatever your resolution or intention or dream for this year is, the plan you have in your head is probably well thought out, but honestly, also probably too lofty! So, think about one thing you can do to get you closer to your goal that you can do consistently... and just focus on that. Once that feels easy, pick the next thing.
I'll get vulnerable here and share mine with you: between the first year of motherhood, running Fuel to Thrive and training for 70.3 Worlds last year, I feel like my social life took the backburner, and I have been desiring change in that area! So, my goal is to plan 1 evening a month out with a friend... that's ONLY 12 a year... that is NOTHING if you think about it, but it feels small enough that it feels like I can actually make all 12 of those happen, without a doubt. And if I want to and can do more, then that's a bonus!!! I totally could try to commit to doing something every week (which is what I want to do) but, I ultimately know I will not be successful at that and therefore will feel like I am not measuring up. So, I had to figure out what my baby step is, and that is how I created my goal.
So, hopefully you are also feeling inspired at this time of the year! And if you're feeling overwhelmed by or need help accomplishing your health goals, we would love to walk alongside you!
Everybody Needs to Eat and Other Truths about Meal Prepping.
Everybody needs to eat.
Whatever your body type, activity level, and whether or not you “have time” to eat, literally everyone has to do it.
And yet, so often we stand in front of the fridge or pantry, overwhelmed by the options or lack thereof, wondering what sounds good or what our bodies actually need. We get distracted or go for the bag of chips because it’s close and easy and then pray for our sanity when 5 o’clock rolls around and the kids start asking what’s for dinner.
Sound familiar?
At Fuel to Thrive, we are all about making nutritious, intuitive eating practical and accessible to every person. If meal prep and planning have felt paralyzing or ineffective for you in the past, then stick around. We’re here to help you gain some tips and tricks that should add delicious, easy food and NOT more tasks to your plate!
In the next four weeks, we will be sharing emails that help you meal plan by giving you access to tried and true recipes that are nutritious and delicious. But to get us started, let’s talk about what works when it comes to meal planning.
When we first think about planning a balanced meal, we want to think about three key components:
1. A starch, 2. A protein, and 3. A fruit or vegetable. That’s it - so simple!
Great examples of starches can include pasta, bread, potatoes or sweet potatoes, rice, and so on. You won’t hear us demonize carbs; they literally fill our stomachs and give us the energy we need to keep going throughout the day!
Protein is crucial and we want to focus on getting enough protein on any given day. Meats, eggs, beans, and legumes are all great sources of protein.
And yes, we said a fruit or vegetable. You’re a real person with a real life. Grab a banana or some berries at breakfast and add carrots, cucumbers, greens, broccoli, and so on to your lunches and dinners.
With these three items, you have all of the building blocks you need for a strong nutrition plan.
Over the next month, we’re going to be sharing practical recipes that hit on the three categories above that not only nourish you and your family, but also taste good, won’t break the bank (in fact, you’ll probably even save some money!), and keep your food prep time to a minimum.
Subscribe to our email chain today so you don’t miss anything along the way!
A Client Success Story: a testament to consistency!!
This is an example of everything we believe in at Fuel to Thrive… progressive lifestyle change over time! Notice how this client did not do a drastic diet or jump into a whole new fitness routine. He build habits over time and stuck with them. Also, notice how his journey started in early 2021 and he reached his goal weight in May 2022.
LONG TERM LASTING CHANGE TAKES TIME & CONSISTENCY!
Please read that again….
Ready to feel motivated?! Heres the success story….
Background
I’ve always had a “large” frame and been overweight since I was probably 12 years old. During high school and my first two years of college I was probably at my healthiest. I was part of the WSU football team and played as an offensive lineman. As part of that role I weighed up to nearly 300lbs by the time I graduated in 2004. After graduation I lost a lot of weight in the first two years and was able to reach 240lbs fairly easily as that’s where my body naturally seemed to balance out at.
Before My Journey Began….2015 - Oofda
I didn’t really work out with resistance training in any form or fashion and did very little cardio but I have always been active and spent a lot of time hiking, kayaking, or being up and around on weekends as part of my hobbies. This level of activity took my body weight to about 230lbs but my cholesterol was high, my energy levels started lagging, and I just didn’t feel like I was living up to my potential or setting the stage for the next couple chapters of my life.
Motivation
I turned 40 in January of 2021 and over the course of the year started really thinking about what the rest of my middle age years and after would look like (midlife crisis perhaps?). Lisa (my wife) has worked for Fuel to Thrive since late 2020 and had been sharing stories of the successes Fuel’s principals and training were having with their clients. While I wasn’t overly out of shape, I wasn’t making any progress and was steadily gaining weight and losing what little muscle tone I had left. In late 2021 I decided that I was finally tired enough of the way I looked and felt to take action.
The Beginning of My Journey… Summer 2021- Dad bod status achieved!!
Actions Taken
Using Fuel’s principles and training I started working out in January of 2022. I had a general idea that I wanted to get “fit” but I wasn’t sure what I even wanted that to look like. I use the term “working out” in the most general terms which involved doing three sets of 10 push ups and 3 sets of 30 crunches 3-5 days a week. This was the most I could do at the time and I was pretty sore for the first couple weeks. I kept up with the pushups and crunches and added lunges and a little bit (20 minutes twice a week) of jogging. I started to see weight come off after the second or third week and was able to add the number of pushups weekly until I was doing three sets of 50 by early February. By mid-February I had dropped about 15lbs and was really starting to get motivated. At that time, I ordered a simple collapsible weight bench, some resistance bands, and started using a set of concrete filled vinyl dumbbells (you know the ones) to do bench exercises and add weight to my leg routines. I also started really paying attention to the Fuel to Thrive principals of exercise balance and training and using MyFitness Pal and tracking calories to achieve a goal bodyweight of 200lbs.
Seeing results leading to motivation…March 2022
By early March I had dropped from 235lbs to 203lbs and could really see the results. I had the beginnings of a six pack, and my man boobs were looking more like pecs each week. Furthermore, the increased weight training was leading to an increase in my metabolism which was making the weight loss/maintenance almost easy. In addition to looking and feeling better I was realizing that the lifestyle and diet were going to be totally sustainable. I didn’t have to completely eliminate any of the foods/drinks I love and just had to keep track of what I was consuming. After mid February, the weight loss slowed for a couple weeks but it wasn’t discouraging since I was really close to my goal and could see physical changes taking place on a weekly basis and by early May I reached my goal weight!
May 2022….Goal Weight Achieved!
At that point I started setting new goals for muscle gain and body composition and started incorporating more cardio (30-45 minutes 2-4 times a week) and using a wider variety of resistance exercises to reach the whole body. At this point my goal is to continue to add muscle mass and just see how far the journey can take me. I’ve never felt physically better in my life, I’ve got a six pack for the first time ever, and I have 100% confidence that I can maintain my fitness and nutrition indefinitely without having to eliminate things I love eating or drinking. Fuel to Thrives’ approach to a sustainable fitness journey have made the changes sustainable so I can see the progress without being miserable in the process!
The Truth About Protein Powders
I swear I get asked on the daily about protein powders… do I recommend? How much? Which brands? What to look for? So…. Here is your guide to all the questions about protein powder you may have!!!
I even linked some of my favorite brands at the bottom!!
How Important is Protein Powder in Achieving Your Goals?
Too often, people rely on a pill or powder in an attempt to hit a new health or fitness goal, rather than focusing on what matters most: nutrition, progressive overload, sleep, stress, and time management. In reality, a supplement can only provide a slight benefit (less than 5%), even when these other factors are really dialed in. However, there are a few exceptions. A high-quality protein powder is something we do recommend for some.
When Should You Supplement?
We recommend a supplement when a client has a high protein goal that they are struggling to reach. For example, a client who is vegetarian might have a hard time getting enough plant-based proteins in. Maybe a busy athlete needs a quick and convenient protein source to support recovery. Even those looking to lose weight can have higher protein goals, and a protein supplement makes that goal attainable. Sometimes, having just one or two extra servings of protein daily can make things significantly easier.
What Should I Look For?
When choosing a protein supplement, there are a few key things to look for to make sure you are getting a high-quality, effective, affordable source of protein.
Amount of Protein
You want at least 20 grams of protein in a single serving, and the serving size should ideally be 1 scoop. By maximizing the protein content and minimizing the serving size, the protein powder will be convenient, easier to track, and likely more affordable.
Source
Not all protein sources are created equal. Some proteins are better utilized in our bodies than others, so even if the label says “20g of Protein”, you might not be using it completely. Whey and Casein proteins are the most ideal. If you are dairy-free, Soy protein is a very good option for you. If you are looking for a vegan powder, look for one that has a combination of proteins, such as rice, pea, hemp, potato, etc. (having 3 or more sources is ideal).
Leucine
Now that you have chosen a good source of protein, you can then consider the Leucine content of it. Protein is made up of amino acids, and Leucine is one that plays a very important role in building muscle. Research shows that having 2-3g of Leucine with each serving of protein maximizes the effect that protein has on the muscles. Generally, a balanced meal of lean protein, carbohydrates, and vegetables, will have that Leucine content. But for protein supplements, making sure it has the right amount of Leucine, if available, is recommended.
Other Nutrition Facts
Your protein supplement shouldn’t have a bunch of unnecessary carbohydrates, fat, and calories. Those are best obtained through more whole-food sources. Avoid a supplement that has more than 5g of carbohydrates or 3g of fat. Save those for your meals!
Cost/Value
Don’t assume that because a protein powder is the most expensive on the shelf, that it is of superior quality. Do some research to find a protein powder that fits your budget, but also has the other factors listed in this blog.
Recommended Brands
Look for a supplement that is third-party tested to ensure you are getting what you pay for and nothing potentially harmful or allergenic. The gold-standard is NSF and Informed Choice. Look for these logos:
A few brands we recommend:
Not Sure If You Should Be Supplementing?
Reach out to one of our dietitians to see if a protein supplement might be right for you in helping you hit your health or fitness goals!
3 Diet Changes To Improve Fitness
This may surprise you, but yes, I am always working on my nutrition as well! Whether it’s mindset around food, or certain habits, I am always challenged to make changes that fit my goals. So, I thought I’d share some of the things I have been working on!
My current goal:
I am currently in full swing training of Coeur d’Alene Half Ironman. My volume is high. Fatigue and time constraints are real.
Things I am Already Doing:
This is important to say because it is easy to skip over foundational pieces that are essential to our goals.
Eating 3 meals + 2+ snacks a day
Listening to my hunger
Eating enough protein
Focusing on fruits and vegetables
Planning meals ahead (most of the time)
Fueling my workouts well
Three things I am working on:
Getting enough carbs
As volume increases carbs become more and more important to performance and recovery. I am not counting carbs, but I am purposefully including them in each meal and snack and reaching for them when I am hungry or tired.
As an athlete, I think it is valuable to have a minimum amount of carbs you are eating a day, and know what that portion at each meal and snack is, and then understand you can and should add more when you need it and when volume increases.
Sometimes these carbs are fruit or brown rice or oats and sometimes they are pretzels and fig bars and cookies… and that’s called balance!
Including beans/lentils at least 1x per week
This became a goal after I did my InsideTracker bloodwork (contact me for discounts). I have always enjoyed beans and lentils, but have not worked to include them regularly. Beans and lentils are full of fiber and great plant sources of protein.
I do not always have success with meatless meals, because I often end up hungry after and the fiber can be rough on my GI system during runs, SO I have started to just include these along with meals I am already making.
An example…. include black beans with your tacos or taco bowls.
Also, for the record, I buy canned (low sodium) beans and rinse them… so you can do this too. It is not “unhealthy” or “too processed,” It is actually convenient and easy!
Reach for anti-inflammatory foods
These foods have all the rage right now!! As an athlete, they help with recovery and repair. All fruits, vegetables, whole grains, and healthy fats can be anti-inflammatory.
Here are some tips:
The richer the color of fruit or vegetable, the more anti-inflammatory it is
Look for fats with omega 3s
Some ways I am including anti-inflammatory foods:
Adding flax meal to my oatmeal
Opting for tart cherry juice when I want something sweet at night
Including walnuts in snacks
Adding frozen berries to anything and everything
Making sure I am getting 3+ servings of vegetables a day
The Take-Aways
Diet changes don’t have to be extreme
The changes you are making should reflect your goals
Be realistic with your changes
Think ahead of ways to make your changes successful
As always, if you need help knowing what diet changes to make for your goals, please reach out!
My Favorite Products as a Dietician
Guys! I have been wanting to do this forever and am very excited to finally be doing it! I wanted to make a page that you can land on to find products that I recommend frequently (and use myself too!) Check it out!!!
Food:
SNACKS:
PB2: Add to yogurt, smoothies, pancakes… anything really!
RXBar Nut Butters: These are great traveling snacks!
RXBar Oatmeal: Find out how I use these here
Whole Grain Triscuits: My go-to cracker!
BARS:
WORKOUT NUTRITION
Gogo Squeeze Applesauce: Great pre-workout and/or during workout.
Fig Bars Great pre-workout and/or during workout.
Graham Crackers Great pre-workout and/or during workout.
Lyte Balance Electrolytes Everyday hydration
Skratch Labs Hydration (strawberry lemonade): Shorter workout hydration
UCAN: Great for workouts lasting longer than 60 min
Hammer Perpetuem (Cafe Latte): Great for workouts lasting longer than 60 min
Hammer Endurolytes Fizz: Great for post workout hydration
GU Gels: Great for workouts lasting longer than 60 min
Science in Sport Gels: Great for workouts lasting longer than 60 min
Clif Bars: Great for workouts lasting longer than 60 min
Fuel for Fire: Quick post workout snack
Noka Smoothie: Quick post workout snack
COOKING to add flavor:
Spiceology Spice Mixes (any of them)
Trader Joes Green Goddess or Carrot Ginger Miso Dressing
Salsa (always)
more to come….
The Key to Success: Meal Planning
Who is tired of stressing out about what to eat for dinner every night?
During this quarantine season, I can imagine you feel the stress even more without the freedom to go to the store everyday to grab something your forgot. Meal planning can make your life easier, your grocery shopping trips less stressful, save you money, and can help you feel more in control about what you are eating and feeding your family. Not to mention, keep your risk of catching COVID-19 down by limiting your trips to the store!!
I truly believe having a plan is one of the most important ways to eat well. When plans aren’t in place, last minute and convenient decisions are made, which let’s be real… aren’t always the best decisions.
I hear from clients over and over again, that they feared planning food would limit their food freedom. Once they get in the habit, they all say that having a plan gives them more freedom! When you don’t have to stress about what to make for dinner every day, you have more brain power to enjoy and do other things!!
I know, it can be a dreadful process, but once the process is in place it becomes a tool for success, and you will get to the point where you aren’t willing to not utilize that tool… because you know how it will lead to your success.
Here are a couple tips on meal planning:
Think about meals and what is going on around those times:
Will you need to pack food? Have a quick meal? Utilize leftover? Will you feel like cooking?
Be realistic and recognize your time and energy restrictions!!! Thinking through these things can prevent that situation that we’ve all been in… You get home late, had a plan to make a full meal. Then you ran out of time and energy and your left eating PB&J and cereal, feeling like you failed cause you didn’t eat as planned.
Utilize leftovers!
Think about breakfast, lunch and snacks!
I often see that when people meal plan they only think about dinner, which leaves your scrambling for the rest of the day!
Think about fresh ways to use normal ingredients.
I can’t even tell you the amount of different meals we’ve made with chicken and rice! Use spices; look for a cuisine you haven’t tried making before; think about your favorite flavors when you eat out and try to replicate at home!!
Balance your meals, always!
Each meal should include a protein, starch and fruit or vegetable. Plan it that way!
Make a list, and check it!
There is nothing more frustrating than forgetting an ingredient or buying something you already have!! Eliminate this issue by checking what you have and making sure all ingredients you need are on your list.
Meal planning can be so helpful in keeping you and your family eating healthy AND it can save time, stress and money.
Check out these resources to help you meal plan better!
Menu subscription:
Do you feel like you run out of ideas when it comes to fresh meals? Let me help by sending you 3 meals a week that include a complete grocery list and meal prep instructions!!
Meal Plan Guides:
Organize your meal plans! These are 3 templates that I encourage you try out now!!!
Option 1: This guide will help you keep your week, days and grocery lists all in one place!! It even helps you keep track of your nutrient intake daily!
Option 2: This guide will help you think through each meal of the week and plan according based on what is going on around that meal and what type of meal you need to have.
Option 3: This guide is a simple way to help you organize and plan your week!
And I will leave you with this: a goal without a plan is just a dream, so plan your food out!!!
At Home Workouts: No Equipment, No Worries!
One of the coolest ways I’ve seen the community adapt to this COVID-19 quarantine is the amount of ideas being shared for at home workouts. Kevin and I have been doing at home workouts with very limited equipment. It has been great to get our bodies moving, but sometimes workouts just don’t feel as challenging when done with body weight. I wanted to share some extremely practical ways of making movements more challenging.
Add weight: get creative!! You have heavy things around your house, I know you do! Find ways to make them carry-able… grab a backpack and get creative with what you can throw in it.
I found a Costco bag of rice and textbooks. You can also fill water bottles with water. Bags of dog food are heavy. Cans are heavy. Just find some heavy stuff and throw it in a backpack!
How to utilize for a workout:
Place either on your back or your front to vary the load. You can do squats, lunges, deadlifts, 1 leg deadlifts, push ups, planks, jumping jacks, sprints, step ups, dips and many other movements with this.
Carry it: you can do squat presses, strict presses, farmers carry.
Move it: you can do wallballs, sit ups, kettlebell swings, cleans, toss it back and forth. Whatever you do, make sure the straps are tied in so they don’t whack you in the face.
At home workout:
4 rounds
30 lunges
20 squat press
10 push ups
400 m run (weight on your back)
Jump: jumping adds an element of power and speed, both of which will challenge more than a non jumping movement. Jumping will also get your heart rate up.
How to utilize in a workout: mix in jumping and non-jumping movements into your workout. Movements that can include jumping are: squats, lunges, push ups (for some), jumping jacks, tuck jumps, high jump, broad (frog) jump, speed skaters, and box jump.
Before you add jumping, make sure you feel strong enough in the non-jumping variation (aka a normal squat). Jumping will add more force to your joints and bones, so keep that in mind if you are nursing an injury.
At home workout:
5 rounds: 40 sec work/20 sec rest:
Squat jumps
Plank
Speed skaters
Dips
Jumping jacks
Slow Down: slowing a movement down requires control. Because your muscle is working for longer, it is required to fire more often. This is a great way to make a movement harder with just a little bit of weight!
How to utilize in a workout: You can either move slowly through the whole movement, or pick a part of the movement to move slowly through and use power and speed in the other portion (like the deadlift video). This can be done with squats, lunges, deadlifts, push ups, presses, 1 leg squats and deadlifts, and sit ups.
At home workout:
3 rounds of 12 of each movement:
Squat (lower for 5 seconds, pause at the bottom for 3 seconds, raise up for 1 second)
Deadlift (lower for 5 seconds, pause at the bottom for 3 seconds, raise up for 1 second)
Push up (lower for 5 seconds, pause at the bottom for 3 seconds, raise up for 1 second)
Sit up (lower for 5 seconds, pause at the bottom for 3 seconds, raise up for 1 second)
I was just thinking this morning that the idea of the quarantine has seemed like a fun idea… there has been a sort of novelty around it. If this continues on, I know at home workouts are going to become more and more challenging to stay motivated for. I strongly encourage you to KEEP MOVING! Exercise helps with:
Immunity
Triathlon and running performance
Weight loss and weight maintenance
Mental health
Mood
So yes, your equipment may be limited. But push to find ways to make it more challenging and fun. You post-quarantine self with thank you for it.
If you have questions or need more ideas, please reach out!
Traveling Nutrition: airplane and hotel meal and snack ideas
The other day we were looking at flights to New Zealand for the 2020 IM 70.3 World Championships and all of a sudden I started freaking out about what we were going to eat on the plane… haha! We won’t even be getting on that plane for more than 11 months and thats where my head goes (#thelifeofadieitian). I know it is all because the last time we traveled across the world I remember getting off the plane feeling like JUNK!! Like I remember my ankles were non-existent and I just felt swollen! Sitting for that many hours, not sleeping well and eating airplane meals is not a recipe for success for me and I am determined to find ways to prevent this feeling as much as possible so I don’t have to race feeling like a balloon!
A few days after I had my freak out moment, I was asked by two completely separate individuals if they had tips for traveling nutrition. And it got me thinking that I should share some information about this because I am sure it is a question that a lot of people face!
And yes, I will figure out how to eat on the plane before our race and yes I will share what I learn with all of you. For now, here are some good tips and ideas for plane/airport nutrition and hotel meals.
Airplane/Airport Nutrition
Things to be aware of:
Gels and liquids: gels and liquids have to be less than 3.4 oz. That means not only all fluids, but also yogurt, nut butters, hummus, guacamole, applesauce pouches and anything else that could even remotely be close to a “gel” like consistency. We had to throw away an entire jar of that delicious freshly ground honey roasted peanut butter once… consider this my warning to you!
Security: I almost always travel with food and get my bag pulled at security probably 25% of the time. It is a possibility, so expect that it might happen. They usually just open my bag, pull out the food, look at it to make sure it is food (they are very respectful about not touching it) and let me go. Literally, I got pulled for having a large carrot in my bag once (I guess it looked dangerous!!)
Smells: For the respect of those around you on the plane, don’t bring something super smelly. Some people are even cautious about nuts and nut butters because of allergies.
Packaging: I will only bring things on the plane that don’t require a container from home. I am not going to carry around a container for my whole trip. Choose packages that you can throw away or bring a container that you don’t mind parting with, just to make your life easier!
Water bottles: make sure you empty your water bottles before security and then just fill them up on the other side! Most coffee shops will do it for you if you are looking for fresh water!
Food During Layovers:
I found an awesome salad bar in the Minneapolis Airport. If you’re at that airport, FIND IT!!!
Look for fresh: Look for proteins and fresh fruits and vegetables. I usually have the best luck at coffee shops. Don’t just settle for the packaged sandwiches and yogurt parfaits. If you have the time, do some searching and try to get creative.
Timing: Know when you are going to get hungry and be prepared. If you aren’t hungry during your layover, but know you will be on your next flight, grab something that you can bring on the plane. If you will be flying over a meal time, make sure that something is a meal and not just snacks.
Meal and Snack Ideas
Oatmeal: you can now find oatmeal packaged in cups Quaker, Picky, and Kodiak Cake are just a few brands that do this. Bring a banana and a pack of nut butter (less than 3.4oz). Get some hot water (for free) on the plane or at a coffee shop in the airport. Mix all together and let it absorb. Then enjoy!
Sandwich: For early morning flights, we usually bring PB + Banana sandwiches. We have also brought turkey sandwiches and PB&Js. (be cautious of bringing tuna because of the smell).
Fruits and vegetables: we always bring all the fruits and vegetables in our fridge that we didn’t get a chance to eat before we left. This way you can have them on the plane and at your destination (if customs is not an issue!)
Bento Box: bring any mix of cheese, crackers, deli meat, vegetables, hard boiled eggs, nuts, fruit for a meal or snack!
Bars: My favorite bars to recommend (and eat) are RX Bars. They also have nut butters with added protein which are under 3.4oz and delicious with fruit or on their own.
Jerky: jerky can be an easy and fun way to get protein. Chomp Sticks and Epic Bars are a couple brands that I suggest!
Kodiak cakes: bring these with fruit and nut butter to make a meal!
Trail mix/nuts: just make sure they are portioned out so you don’t eat the whole thing!!
Tuna packs: This is for layovers (so you don’t stink up the whole plane!) Bring some vegetables and crackers and you have a nicely balanced meal!
Nutrition for your stay:
Tips for eating while at your destination:
Protein and vegetables: My #1 tip!! Look for vegetables and protein, the carbs will be there too! They are the hardest to find, but well worth the search. You can always ask what vegetable side options area available!
Go off of hunger: With time changes and different than normal foods, listen to your body and how hungry it is. Meals out are often naturally bigger and more dense than foods you would have at home. Don’t just eat to eat, but also make sure you have enough to make it to the next meal.
Have snacks available: because meal times and hunger can be off, bring snacks with you just in case you get hungry when a meal isn’t around!
Don’t splurge on every meal: It is tempting to splurge just because you are eating out. Choose a couple of meals that are worth the splurge and then try and choose healthy options for the other meals. You’ll feel better, I promise!
Stop by a store to grab some healthy options: most hotels have a refrigerator. Grab some fruits and vegetables and other fresh snacks and utilize the refrigerator.
Save leftovers: if you are out to eat and don’t finish your meal, stick the rest in the refrigerator in the hotel room. You can eat it for another meal!
Utilize the complementary breakfast: I am the queen at grabbing things at the complimentary breakfast to snack on later!!! There are often options that you can throw in your room refrigerator or even just take to go.
Meal Ideas:
Remember, when you build a meal, look for a protein, starch and vegetable or fruit. This will help keep it balanced. Here are some ideas:
Vegetables
carrots, peppers, celery, cucumber and snap peas all do well with the stresses of traveling
Salad mixes
Salad from salad bars
Frozen vegetables
Starches
whole wheat bread/tortillas
Whole wheat or rice crackers
Rice cakes
Microwaveable brown rice or quinoa
Oatmeal cups
Proteins
Tuna or chicken packets
Hard boiled Eggs
Deli meat
Smoked Salmon
Greek yogurt
Peanut butter
Others
Guacamole packs
String cheese/cheese wheels
Fruit
Meal ideas:
Salad mix + microwaveable brown rice + tuna or eggs
Whole wheat tortillas + turkey and cheese + carrots
Greek yogurt + oatmeal + fruit
Peanut butter and banana sandwiches
Guacamole and hard boiled egg sandwich
Rice cakes + smoked salmon + bell peppers
I hope these ideas can help on your next travel adventure!