Saturday, April 21, 2012

5 Tips for a Fit Pregnancy

Here is a good article from New Parent magazine, entitled "How to Have a Fit Pregnancy" to get you started. These are pretty common bits of advice, but it is always good to have a reminder especially when you are pregnant. It briefly discusses hydration, eating, sleeping, getting motivated, and moving that body! Try to incorporate a new one every few days so that you don't overwhelm yourself and set yourself up for failure.

Thursday, March 22, 2012

Injury Care

Forgive me for the gap in posting. I enjoyed a lovely vacation with my family and some great friends in beautiful Moab, UT. We visited both Arches and Canyonlands National Parks. I highly recommend both. While I had a wonderful time, I definitely over did it. Hiking in an air cast is a challenging thing to do. This forced me to use one of the age old principals of injury care that I thought I would remind us all of...

Rest- You want to stay off the injured area as much as possible over the next 48-72 hours
Ice- First covering the area with a cloth or other material to prevent frostbite and irritation of the skin, then applying either a bag of frozen peas or an ice pack to the injured area. Ice for 20 minutes and then off. Repeat this for the next 4-6 hours.
Compression- Wrap the injured area in a snug, (but not tight) pressure bandage or other gauze wrap
Elevation- Raise the injured area above the level of the heart, this may mean laying down and propping the foot or arm, etc. up on a pillow or chair

You may also have seen this as HI-RICE. The H stands for heat, and the I for ibuprofen. While you may want to take ibuprofen (or another NSAID-non-steroidal anti-inflammatory drug) for both pain and inflammation, it is best to wait until the inflammation has receded. Then you can alternate heat and ice.

As an active individual, you will almost surely come across a time when you will need to apply this principal. It is very helpful and easy to remember, and when used immediately following a minor injury, it can shorten your recovery time. Each piece is equally important and should not be skipped. Your body will benefit and thank you.

Tuesday, March 6, 2012

A little inspiration

I found this picture on Pinterest yesterday and it inspired me. I hope that it will inspire you too! Remember each set of tiny steps we take each day add up to a great distance overall.

Today's goal: Get moving! Once again aim for at least 10 minutes of cardio. Dancing with your kids, pushing the stroller on a walk, running in the park, etc. We want to work up to at least 30 minutes a day, either all at one time or three 10 minute bursts. Both are successful in achieving the health and weight loss benefits so many of us want.

Monday, March 5, 2012

Getting Started

Getting started is always the hardest part. It doesn't matter if you are cleaning out a closet, beginning a new blog, or starting an exercise program. It's those first tiny steps that seem to challenge us the most. For example, I set this blog up a little over a month ago, and am just finally getting around to putting up the first post! Today seemed like a good day to begin on many levels. The weather is getting warmer, and spring feels like it is just around the corner. I was feeling inspired to write and share with you, and finally I am working on getting my own fitness program back on track.

Today's goal: Even if you are in your sweats and throw a jacket on you and your little one, get out. Grab the stroller or the dog and take a 10 minute walk through the neighborhood. Put on a video while your little one sleeps and do push ups and crunches. Just get started, and remember, the first step is always the hardest!