This was the last full day in Barcelona for me and my brother. Both of us were pretty sick, so we didn’t take many pictures of each other. And the ones we did, well, I won’t post them because I look sick. Ha!
That day we went to Park Guell, which was built between 1900 and 1915 . It was commissioned by Eusebi Guell and designed by Antoni Gaudi.
Since we took a metro to get there, we needed to walk for about 20 minutes to enter the park. But it was definitely worth it. There were great views over the city and plenty of architecture to see.
The house below was actually the place where Gaudi lived there until his death in 1926.
An interesting fact: The park was originally supposed to be a commercial housing development, which turned out to be an unsuccessful venture.
Afterwards we went to Barcelona’s Arc de Triomf. It was built in 1888 as the main access gate for the 1888 World Fair.
I must admit that people there, at least the ones we met, were extremely nice and helpful, including this police officer.
We walked A LOT that day! To be honest with you, I don’t even remember what majority of the pictures we took are. *Haha!* However, I had to share this one.
This was a street show in front of the Cathedral of the Holy Cross and Saint Eulalia. Spanish people definitely know how to capture tourist attention!
Have you ever been sick while traveling? How did you make the most out of your trip?
Missed some of my most recent posts that created great discussions among my fellow bloggers? Here is your chance to catch up:
I am happy to report that I’ve learned yet another invaluable lesson during my 7 km run yesterday. But before I jump to that, here is my Week 6 training schedule of half-marathon training:
Monday – 4 miles
Tuesday – 30-40 minutes of cross training: HIIT
Wednesday – 4 miles + kettlebell toning
Thursday – 40-50 minutes of cross training: booty + cardio
Friday – rest day
Saturday – 8 miles
Sunday – rest day
So a very interesting thing happened to me yesterday. You may or may not have read my previous post on how running makes us happy, but happiness makes us better runners. I tried my very best to be positive about the run, but it was such a struggle. Nothing hurt, but I had a full blown mental battle with myself, despite trying to keep my chin up and think happy thoughts. So what happened, you say?
I think the best way to put it is: I got caught in a web of self-doubt.
You see, it’s been a very long time since I ran a distance of 10 km and more (apart from Week 3 and 4 of my training). My runs got much shorter since I got pregnant in fall 2014. Something happened to my bladder throughout my pregnancy and I could barely stay on a treadmill for 15-20 minutes before dashing to a ladies room. *Pregger problems! Haha!*
For some strange reason, something snapped when I saw that this week’s long run is a grand total of 8 miles. Toxic thoughts invaded my mind. I mean, I’m training for a half, so this distance is definitely not a surprise. I ran much longer distances in the past. But all of a sudden I got intimidated and mental games began. As I was running, all I kept thinking about was how am I gonna do that long run. And as many of you know, it is not a good place for any runner or any fitness enthusiast for that matter to question their own abilities.
It is so sooooo important to focus on one workout at a time and not to get too much ahead of ourselves. Just like in our daily lives, in order to be efficient and not to get overwhelmed, we must prioritize our to-do list. First things first. The same goes for running. Not only our ‘present’ workout will be more effective, but also there is absolutely no reason why we should psych ourselves out of the challenge that lies ahead. Tackle it one day, one workout at a time.
Has ever self-doubt affected your workouts? How do you avoid psyching yourself out before a long run?
You subscribe to a magazine. At first, you read it diligently from cover to cover, can’t wait for the next issue to come out. And then… something comes up and you promise yourself that you’ll read it on your lunch break or while taking a bath. A few months go by and you sadly look at the pile of unread magazines unsure of where even to begin. Has this ever happened to you? Well, that’s the #StoryOfMyLife…
This is exactly what happened to me during later stages of pregnancy: My beloved Runners World issues were sitting on a bookshelf collecting dust, feeling all forgotten. That is until a couple of days ago, when I decided to look through them in hopes of finding some invaluable advice for half-marathon training.
Speaking of which, this is what Week 5 of my training looks like:
Monday – 4 miles + arms
Tuesday – rest day
Wednesday – 4 miles + total body
Thursday – 30-40 minutes of cross training: arms, abs & cardio
Friday – 4 miles + HIIT & booty
Saturday – 30- 40 minutes of cross training: arms + yoga
Sunday – rest
As I was looking through the May 2015 issue, I came across the following article: Happy Hour, Approach a run with a positive outlook to improve your performance and your health by Diane Stopyra. It caught my attention right away because I am fascinated by how our brains/minds work. So when I read that ‘Exercise doesn’t just improve happiness, happiness can improve exercise performance,’ as Alfred Bove says, M.D., Ph.D., professor emeritus of medicine at Temple University and a 26-time marathoner, I was sold.
You see, many times we run/exercise to release the stress of a bad day, when we need a little pick-me-up. Endorphines can easily lift our mode and get rid off insecurities. But from what it looks like, ‘We tend to think of being joyful as a personality trait, but it’s actually a skill you can acquire,’ according to a sociologist Christine Carter, Ph.D.
There are quite a few benefits to be a Happy Runner:
Suffers few injuries: Since ‘happiness reverses the body’s muscle-tensing stress response’, we are less prone to injuries;
Performs better: When distractions created by negative emotions are removed, we are more focused on our performance.
Feels less pain: ‘Happier people have more of the neurotransmitter dopamine coursing through their brains’, which makes it easier to tolerate discomfort, according to Jim Afremow, Ph.D.;
Is healthier: It’s actually very interesting because ‘Ongoing negative emotions can provoke cellular activity that leads to illness, including cancer. Feeling joy, researchers say, reverses this process.’
If you think this got my undivided attention, YOU BET!
I came across a great presentation by social psychologist Amy Cuddy at TED Talk on how your body language shapes who you are.
If you have time, definitely watch it. But if you don’t, what she shows in her presentation is how “power posing” — standing in a posture of confidence, even when we don’t feel confident — can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success. She was curious whether ‘we can fake it till we make it’ and found some evidence that our non-verbals govern not only how others see us, but also how we see and feel about ourselves. So, for example, we smile when we feel happy,but also, when we’re forced to smileby holding a pen in our teeth like this, it makes us feel happy.
Tiny tweaks can indeed lead to big changes. According to Jim Afremow, Ph.D., ‘Our expressions aren’t just an indication of how we’re feeling; they help dictate those feelings. In other words, if you look happy, you’ll run happy.’
So what can we do to our face to feel happier?
Smile;
Relax your forehead, so your brows aren’t furrowed;
The best part about running is that you don’t really need a gym membership or any fancy gear to get started. However, when you are new to the running world everything looks helpful. Sometimes it may get overwhelming and difficult to know what you actually need and what is superfluous. I would like to share some of my favorite running necessities that I can’t live without.
Well-fitted running shoesI found some great tips on how to find perfect running shoes at Run Addicts, here are some of them:
Go to the store in the evening: ‘studies have shown feet tend to expand few millimeters up to 2 centimeters by the end of the day’.
Make sure to wear socks you normally run in.
There must be a finger-width space between your great toe and the shoe box and a thumb width at the end of the shoe. ‘You will end up buying shoes that are bigger in size than what you normally wear but that’s perfectly OK.’ However, don’t exceed a finger-width span!
‘NEVER wear a brand new running shoe for a race; make sure you already used them for 100 miles runs at minimum’.
Foam RollerI have a love-hate relationship with my foam roller. It hurts so much at first, but then feels soooooo good. If you have never foam rolled before, head over to one of my previous posts to find out how to do it as a pro!
Proper Hydration
I can’t stress enough the importance of staying hydrated not only when you go out for a run but also throughout the day. Why? Because it affects your performance and overall health!I personally like to use a water pack on longer runs *It was my life savior during the Spartan Beast race!*. I will also be soon trying out a Hydro Belt that I recently got as a gift from my parents.Regardless of what your preference is, take your water with you or simply stop at water fountains if it’s an option!
For more hydration tips check out:
– Hydration 101 – 8 hydration myths busted & tips on how to stay hydrated this summer.
– 4 Flavoured Water Recipes that will make you excited about drinking water.
Hat & Sunscreen
Sunstroke is a real thing, so apply your sunscreen diligently and don’t forget your hat before you get outside. Source
Armpocket!
I was recently contacted by a representative from Armpocket to review their product. I was super excited about this opportunity because I use an app on my phone that tracks my runs, so I absolutely have to have it on me.
Previously I used a Flip Belt, which I still like very much. However, I always had to remove the case from my phone to be able to fit it in. *Our phones are getting bigger and bigger by the day! What’s up with that?* It worked, but it was challenging for me to take out my phone mid run. *Oh please, don’t you have to ABSOLUTELY take a picture of something? ‘Ahhh, that’s such a beautiful sunset!’, ‘Check out that beaver!’ LOL!* Also, when I run, I sweat… I won’t go too much in detail, but I think it’s a common knowledge that our phones are home to all kinds of bacteria as is.
So what is an Armpocket?
It is an armband that was engineered with many unique features that provides a comfortable and secure way of carrying their smart phones, keys, IDs and other ‘necessities’ for active people. It is weather and sweat proof. It has a touch-though screen, so you can freely use your apps. It’s moisture-wicking, anti-bacterial, natural bamboo rayon back and vented strap keep you cool and dry.
I was recommended to get Ultra i-35 based on the type and size of my phone. I picked it in Arctic Blue with a medium strap which is good for arm size 10″ to 15″.*It is available in 3 strap length.*
Of course, I was a bit apprehensive since I’m not used to have anything bulky on my arms as I run. I also wasn’t sure if it would be comfortable and whether it would slip.
I was very pleasantly surprised! To be honest, I completely forgot that I even had it on my arm. I didn’t experience any discomfort: My Armpocket didn’t slip nor did it bounce. I also looooove that it has 3 little pockets inside, so my phone won’t get scratched!
I can assure you that you will be seeing it a lot in my pictures. It’s perfect for any workout or an afternoon hike!
My friends at Armpocket were super generous and let me do a giveaway for you guys! One lucky pal or gal will win an Armpocket of their choice. The giveaway is available only to the residents of the U.S. and Canada. All you’ve got to do to enter the draw is to participate in the Rafflecopter giveaway in the link below:
The giveaway will be closed at 12am on April 26th (Eastern Time). I will contact the winner via email, so please make sure that you provide me with one.
Before I get into today’s topic, here is how Week 2 of my half-marathon training looks like:
Monday – rest day
Tuesday – 3 miles
Wednesday – cross train for 30-40 minutes
Thursday – 3 miles
Friday – cross train for 30-40 minutes
Saturday – 5 miles
Sunday – rest day
A few days ago I got a question on Instagram: How has yoga helped my running game?
To be honest with you, I never really thought about it. I love yoga and enjoy running very much, so I simply have been doing the two things that bring a smile to my face and make me feel good. However, the question prompted me to think. There is definitely an undeniable complimentary relationship between the two.
Injury prevention
There is a reason why we need to do warm-up and cool down stretches before going for a run. Yoga stretches ultimately lengthen the muscles that get tight during running. It is especially useful for those with very tight hips and hamstrings. Yoga can also help with soreness after the run.
Proper Breathing
It is detrimental to breathe properly when you do yoga in order to reap all of the benefits of any given pose. Better breathing during running allows a larger delivery of oxygen to the muscles, consequently increasing performance.
I find that I learned various breathing techniques while practicing yoga. A lot of people underestimate savasana, or a corpse pose, because you’re ‘simply’ lying on the floor. However, it is one of the best way to learn how to breathe properly:
Lie down comfortably on your back on a yoga mat,
Become aware of your natural breath and its rhythm,
Focus on raising your belly as you inhale through your nose,
Lower your belly as you exhale though your mouth.
I paid closer attention to my breathing over my last few runs. And you know what? I definitely noticed a big difference compared to how I was breathing only a couple of years ago. My breath control has improved drastically and I don’t find myself panting all the time, unless I’m giving it my all as I sprint.
Core Strength
The poses held in yoga strengthen the core, hip flexors, quads and hamstrings. Strong core translates into a good running posture which helps with your speed and endurance. It is easier to run.
Mindfulness
Yoga teaches us of how to stay inthe present moment, how to be mindful. In my opinion, mindfulness is extremely important when you run. It is so much easier to run when you focus on your breathing and stop thinking about how much more you’ve got to go!
On a separate note, I feel like a lot of runners don’t do yoga because they are intimidated by elaborate poses they see on the Internet…
But you should definitely give it a go. Try this awesome yoga for runners routine!
Or if you don’t have 30 minutes, give a try to this sequence.
Recently, I came across the following quote and fell in love with it.
In my opinion, it refers to much more than outward beauty.
It’s in our nature to compare ourselves to others. Unfortunately, instead of being inspired by their success, we, often times, get discouraged by thinking that we aren’t good enough.
The reality is, there will always be someone who is stronger, faster, more flexible, more successful, you name it, than us, but you can’t let this hinder your personal progress and growth.
To avoid this, accept your status as novice, if that’s the case. Accept where you are today, be proud of your accomplishments so far. Celebrate success of others and let it motivate you to reach for new heights. Never underestimate yourself and what you are capable of. Self-doubt is your biggest enemy. Always aim to be the best version of yourself. You are unique and you deserve to love yourself.
Guys, I can’t believe it’s already Week 2 of my half marathon training! Week 1 was fabulous. It feels sooo good to be running on a regular basis again. I love how running makes me feel inside and out. I can’t help but smile as I run. I feel happy, light and free!
Last week was a week of firsts too! It may be a bit shocking to some of you, but I started running with Bella just now. She is 2 years and 5 months old.
I was dying to take her for my jogs back in 2014 when I was training for Spartan Trifecta. However, she was too little. Yes, there’s such a thing for dogs. Puppies shouldn’t run with you until their bones stop developing, which can take up to 16 months in large breeds.
It’s only appropriate to involve her now in the early stage of my training for a half marathon. Dogs may be born to run fast, yet it’s important to start gradually.
Runner’s World provides some great tips on ‘How to turn your pooch into an endurance animal’. You may be surprised, but there is even such a thing as ‘The perfect running program for your dog’. It was created by veterinary neurosurgeon Laruen Talarico.
Here is a quick summary of it.
Week 1: Plan a 2- to 3-mile route at a mild to moderate pace 3 to 4 days this week. Make sure to pay attention that your dog is not winded and stays by your side at a comfortable pace.
Week 2: Add 0.5 mile or 10 minutes to your original distance during each of this week’s three runs. If your dog tolerates it well, try increasing your pace a bit. By the end of the week, you should be able to finish a 3- to 4-mile run.
Week 3: ‘Repeat week 2 and try to increase your average mile pace by 5 percent. The goal of this week is to consistently run 3 to 4 miles at a pace that is moderate for you and your pooch. This is a good week to solidify your dog’s running foundation and prep for adding more mileage.’
Week 4: ‘We are going to build distance again this week. Regardless of where you and your dog are with pace, I recommend increasing your distance by 0.5 to 1 mile 4 to 6 days this week. This will put most runners at a 4 to 5 mile/day regime. I strongly recommend at least one–if not two–days of rest for both you and your pooch.’
Week 5:‘If you both are tolerating a 4- to 5-mile run well at this point, try increasing your speed to a moderate tempo style run. Both you and your dog should feel tired afterward. I recommend repeating this 4 to 6 days a week with 1 to 2 days of rest. If your dog is still acclimating to the 4- to 5-mile distance, please do not add speed. In this scenario, repeat week 4 above.’
Week 6: ‘Add an additional 0.5 to 1 mile to your distance again this week. Most running teams should be at the 5 to 6 miles a day/5 to 6 days a week point. If you are not quite there yet, no problem! Repeat weeks 4 and 5 until you can achieve this goal.’
It is critical that you do a full warm up and cool down in order to prevent injury. It is no different for your four-legged buddy. Begin all her exercise sessions with a gentle warm-up, between 5 and 10 minutes long. It’s the best way to protect your dog from muscle strains and other pains by stretching the tendons and ligaments, and getting the blood to the muscles and nerves.
The same goes for a cool down. A leisurely saunter, followed by a couple of stretches, is the great way to finish your training session, according to Dr. Julie.
It’s not uncommon for dogs to push themselves too hard, just because they think you want them to. Therefore, it is important to use common sense, practice moderation, and watch for signs of fatigue or for difficulty in breathing. Avoid exercising your dog too vigorously in the heat of the day and keep her/him hydrated to prevent heatstroke.
It is easy for us to forget about our dogs’ paws. Unlike our feet, her paws are not protected. Take precautions against frostbite by not staying outside for too long when there is a big wind-chill. Also check for cracked pads.
Finally, be careful not to feed your dog right before or immediately after a strenuous workout. And don’t let her gulp lots of water either. Once she cooled down, you can give her a moderate amount of water.
Do you run with your dog? Do you have any other tips?
I’m a big lover of at home and outdoor workouts. For some reason, gym machines never failed to intimidate me. The only things I would normally use were a treadmill, StairMaster and an elliptical. Even at that, I prefer to run outside to take in my surroundings and to feel a gentle *or not so gentle* breeze on my face. So, generally, a gym membership is a waste of money for me, especially that I’ve got my main fitness necessities, such as dumbbells, pull-up bar, jumping rope, etc. at home. There is, however, one thing that I do miss. What would it be, you’ll say. I miss group classes!
There is something magical about having to workout with other people. You get to meet other fitness junkies, be inspired and even be held accountable by them, not to forget having to de-stress and share quite a few uncontrollable laughs. All of that while getting a great sweat session on! Don’t you find there is something incredibly empowering about that?
Recently, I mentioned to you that I have discovered *or was rather discovered by* a Tone It Up community of girls here in Montreal. I was thrilled to have someone who could share my love for fitness. So when they organized a meet up, I was jumping from excitement! Little did I know, that I would be literally bouncing to get my sweat on at a ReboundFit class!
If you are not sure what ReboundFit class is all about, don’t worry, you are not alone! In fact, I loved the class so much that I decided to interview the owner of the studio, Narcisa. And she agreed! I feel that people need to be aware of awesome local fitness studios like this one!
Before getting to serious business, a few fun questions to get to know you, Narcisa.
Guilty pleasure: French fries Go-to snack: lately, tangerines Favourite workout: ReboundFit, of course! Fitness tip: Whatever you choose to do, find a way to make it fun! The more fun something is, the more likely you are to stick with it.
Now that we got this out of the way, could you, please, tell us more about yourself and your fitness background?
Well first and foremost Olena, I want to thank you for this lovely opportunity. I am very happy to be sitting here with you today to speak about this passion project of mine. Also, you were amazing on the trampoline, congrats on completing and surviving your very first ReboundFit workout! You are now officially a Rebound Babe (laughs)!
As for me, I have always been an active girl for as long as I can remember. And I even have the scars to prove it! I was a Track and Field athlete for 4 years back in New York, where I competed in local and state competitions as a sprinter and short distance runner. When I moved to Montreal I shifted my focus away from the competitive fitness world and focused on my studies. But that did not last for too long as deep down inside of me I felt a strong urge to bounce back into the world of health and fitness, pun intended! And that’s the thing with a passion right? It always finds its way back into our life no matter what. It is then our job to either make something of it or keep ignoring it. Well, long story short, I decided to make something of it and here we are today!
How was ReboundFit born?
ReboundFit was literally conceived out of my apartment. I remember spending countless hours reading books and watching videos on anything health related. Why? Simply because I am passionate about the subject. I would leave work, stop by the book store, get a book on health or well-being, go home and enjoy the read. I derived an immense pleasure from educating myself on the subjects of health, fitness and well-being. Throughout all this ‘’research”, I kept stumbling upon rebounding and its amazing health benefits. I became intrigued. I wanted to experience these benefits for myself. I phoned all the gyms and health studios in Montreal but none offered this sport. I was baffled that despite the countless studies and research done on the subject of rebounding that the gyms had not caught on yet. Even NASA had done studies on this amazing sport and confirmed its amazing health benefits back in the 1980s. The business woman in me then had an idea! Using my background in fitness (by then I was already teaching fitness classes at the YMCA), along with my creative workout style, I carefully designed the ReboundFit workout! If I had to describe it in 3 words it would be FUN, EFFICIENT and SAFE. My focus was on getting the maximum benefit from exercise with the least possible risk of injury, while having a great time!
Your workouts are really intense! I can attest to that awesome shaky after workout feeling and sweat glow. I could feel every single muscle by the end of the class! Can you tell us more about the science behind ReboundFit workouts? What sets you apart from other fitness classes out there?
That is a great question Olena! ReboundFit is very unique in that it works every single cell in your body at the same time, which makes it the ultimate whole body workout! How does it do that? See, when you lift weights, the corresponding muscles get stronger by resisting the force that is applied to it. The more force your muscles resist, the stronger they will get. In the same way, as your body bounces up and down the trampoline, every single cell in your body is subjected to the increased gravitational pull experienced at the bottom of the bounce as your feet reach the mat. When you are walking, the gravitational pull on your body is constant. The moment you start moving in the vertical field (i.e. jumping) you increase the gravitational pull experienced by every single cell in your body at the bottom of every jump. The higher you jump, the more the gravitational force at the bottom of the bounce. Every single cell in your body adapts to this increased force by getting stronger.
And that is not all; at the top of every bounce, for a split second, you are weightless. All the cells of your body decompress and relax as a result of this weightlessness and at this very moment your body responds by releasing endorphins, the feel-good hormones. This is why a lot of people report feeling happier and less stressed immediately after a ReboundFit workout. It is a natural antidepressant!
So as I was saying, at the top of every bounce your cells experience zero gravitational pull and for that split second they are completely relaxed. By the time you reach the mat, the gravitational pull is increased due to the acceleration and your cells react by contracting, and releasing toxins out of the cell in the process. It is thus a great detox tool!
And of course, let’s not forget about the lymphatic system, the garbage collector of the body. It is the system in your body that collects and gets rid of all your toxins. Unlike the circulatory system which has a pump to move the blood throughout the body, the lymphatic system does not have a pump and relies on muscle contraction to get the job done. The up and down movement during a ReboundFit workout causes a constant opening and closing of the lymphatic valves which allow for the most efficient circulation of the lymphatic fluid throughout the body. Toxins are thus eliminated out of your body at an accelerated pace.
You know, I could go on and on about the amazing health benefits of this workout, but people can just go on our website to read more on this. I just wanted to point out the main things that set us apart from other workouts which is manly the fact that it is a workout done in the vertical field.
I really enjoyed kicking and punching that was involved! Also using weights and even resistance bands while on a trampoline?! Wow! I definitely didn’t see that coming. Where do you find inspiration for your moves?
Thank you! I get inspiration from dance, ballet, kickboxing, yoga, pilates and all the other workouts that I do. You can always find a little bit of your favorite workout in ReboundFit!
Obviously, there are many people out there who have various health issues such as bad ankles, runner knees. Could they still have fun in your class?
Absolutely! The workout can be adapted to almost any age and any physical condition. The one you did was an intermediate level. We also offer beginner classes and advanced classes. We have also just started a ReboundFit BootCamp style class which will make its full debut very soon!
How about people with poor coordination? Why should everyone try a ReboundFit class at least once in their lives?
A ReboundFit workout will actually improve your coordination! It improves your brain’s responsiveness to the vestibular apparatus in your inner ear, which improves both balance and coordination
What are your goals for this coming year?
The ultimate goal is to get every single person ON THE REBOUND! (laughs)
Finally, any fun stories you’d be able to share with us? I am sure you have quite a few laughs with your members during the class.
Not sure I can discuss the type of fun the Rebound Babes have in class. Hehehe!
Thank you very much for your time and an awesome workout, Narcisa!
Thank YOU, Olena! It was a pleasure having you in the class and doing this interview with you!
I would definitely recommend this class to everyone who lives in the Montreal area or comes here for a vacation! If you hurry, you’ll be able to take advantage of a free trial class by entering code freetrialwhen booking. It’s available only for a limited time, so if it’s something you are curious about – don’t hesitate or procrastinate, just go for it. To book your class and find all other necessary information head to http://www.reboundfit.com/schedule-booking/.
And if you live elsewhere, see if a class like this is available in your area. You’ll have the time of your life!
Have you ever tried a trampoline class? What did you think?
As promised, today I will tell you about Sofia’s baby yoga classes.
Those of you who have followed or have known me for a while are well aware of my love for yoga. What you may now know is how it all started.
My first encounter with yoga happened when I was still in elementary school. I remember my dad pulling out this book with pictures of strange looking people. *Not to discount this guy’s talent, it’s actually quite impressive what he’s doing here… but, c’mon, you we all know what I’m talking about! Haha!*
Anyhow, let’s move on. I remember being very intrigued, but at the same time being super confused. Breathing through the pain? Moving slowly? Breathing on counts? To add to my confusion, it went pretty much against my rhythmic gymnastics training and I didn’t see the point of standing in a pose where nothing was pulling. *I was flexible, remember?*
I never read that book *No colorful beautiful pictures, remember?*; nonetheless, I my fascination never faded away and I kept on leafing through the pages every now and then. Fast forward to my early twenties, curiosity was still there. What was different is that now I wanted to learn. I’m turning 30 later this year *gasp* and I’m addicted to yoga. I love how practicing yoga makes me feel and don’t plan on quitting. Those stretches feel way too good! *It’s crazy how our bodies change, don’t you think?*
I actually wanted to attend prenatal yoga in addition to my prenatal aqua class. Unfortunately, both class were held at the same time, so I improvised.
Sofia’s first yoga class happened when she was almost 2 months old. I was thrilled to have that experience with her, yet I had no idea as to what to expect.
Well… It was interesting!Definitely not what I expected, but there is nothing wrong with it! I guess going into it I was thinking yoga flows… deep stretches… What I forgot to account for is BABIES! *Duh?!* Also, generally baby classes are great for socializing; thus, majority of moms were beginners and we had to go at their speed. *Once again, there is nothing wrong with it. Just regular overambitious self! Haha!*
Babies LOVE Savasana
All jokes aside, there is a big deal I learnt at baby yoga classes!
Probably, the coolest part was learning various stretches for babies. Sofia still enjoys them!
First, we would warm up babies’ various muscle groups, just like we do for ourselves, starting with upper body.
Exercise #1
Lay baby on her back on the floor. Hold on to her wrist. Lift baby’s arms up and then bring them down. Repeat 5 times.
Exercise #2
Begin in the same position as before, but alternate sides: Right arm – up, left arm – down, switch sides. Repeat 5 times.
Exercise #3
Still on the floor, spread baby’s arm out to the sides, bring them on across her chest, and spread them out again. Repeat 5 times.
The next stage is a lower body warm up.
Exercise #1
With baby lying on her back, hold her feet or lower legs. Gently push one leg up toward her chest while extending the other. Switch sides. Repeat 3 times on each side.
Exercise #2
Now do the same, but with both legs simultaneously. First push both knees to the stomach, then extend to the floor. Repeat 3 times.
Exercise #3
It’s time to do a bicycle! Guide your baby’s legs in a circular motion as if pedaling a bike. Do the movement 10 times, then reverse the direction.
Exercise #4
With the baby on her back, lift her legs perpendicular to the floor. Gently stretch them to the sides, like a mini split, then bring legs back in the Buddha pose while crossing legs one over another. Repeat 3 times while alternating the leg on top.
Exercise #5
While on the back, bring baby’s knees to the stomach. Move the legs in a clockwise circle, then reverse in a counterclockwise motion. Repeat 3 times in each direction.
At this point, the baby is warmed up for full body stretches.
*In this video Sofia is 4 months old. I was simply playing around with her while doing some of these stretches.*
Exercise #1
Lay baby on her back. Hold baby’s right wrist with your right hand and baby’s left foot with your left hand. Gently pull baby’s left foot to her right shoulder while bringing her right hand across to her left hip (baby’s leg should be above her arm). Repeat 3 times, then switch sides.
Exercise #2
With baby’s feet in your hands, gently bring them to your baby’s nose. Don’t force it. Repeat 3 times.
Exercise #3
Beginning with your baby on the floor on her back, grasp her forearms (if your baby still doesn’t hold her neck properly, you can hold your baby under her arms while still supporting your baby’s neck with your fingers). Gently bring your baby to a sitting position, then to standing. Then in reverse: back to a seated position and, finally, on the back. Repeat 3 times.
I may have forgotten a move or two, but you get the gist of it. Sofia absolutely loves these exercises. Believe me, you will be rewarded with multiple smiles while bonding with your baby at the same time!!!
You may also be curious as to how YOU can practice yoga with a baby by your side. No worries, mama! You can still do it!
First of all, the baby can be cooing right NEXT TO you.
Your baby can be ON you.
You can also hold your baby in your ARMS. Most importantly, make sure that you are stable in any given pose. If needed, stand by the wall or hold on to a chair for extra stability; but if you’re still in doubt, just put your baby down. It’s better to be safer than sorry.
Don’t forget to make it a fun activity for both of you. Babies love interaction!
Have you done yoga with your baby? How do you engage your baby?
Spring is almost here! Even though it is still very cold here in Montreal, I am full of excitement. Spring is my favourite season. I love it because everything around starts to bud and blossom, coming back to life. I can’t wait to go for long walks again and finally start training for my first half marathon. I bet Sofia will have a blast in her stroller accompanying me!
Throwback to fall
Many of you have asked about my fitness journey since giving birth in July. The truth is I had to, as they say, proceed with caution. Surprisingly, I was given very little guidelines at the hospital in regards to how to recover from having a cesarean. Naturally, I did have a few hiccups here and there when I would ‘push’myself too much without even knowing it and I would end up in a lot of pain that would prevent me from moving completely. I had to be cautious and patient, which, as you can only imagine, is not very easy for an active person like myself.
I started by taking short stroller walks around the block, then slowly increased the distance to 3 and eventually 5 km.
At about 8 weeks postpartum, I began a baby yoga class *read more here* with Sofia, 4 weeks later – a mama dance class. *More on that here.*
Heading to our first baby yoga class
In October, the incision sight didn’t bother me as much. I thought it would be a perfect time to jump back into it by incorporating 30-day challenges into my daily routine *read more here*: I started with a squat challenge in October, then embarked on an ab challenge in November, and finally ended up with an upper body challenge, which I found on Pinterest, in December.*Please, let me know if you have a good link for proper credit*.
In the beginning of January I knew I was ready for more, so I signed myself up not for one but for two challenges, both were totally free and could be done from the comfort of home.
One of them was a 30-day Yoga Camp by Adriene.
I’ve been following Adriene for close to 2 years now. I’m honestly in love with her videos! I totally think we could be best friends if I ever got to meet her. I love Adriene’s approach to yoga: Find What Feels Good. What was different about this yoga camp is that Adriene focused on mental well-being as well. I thoroughly enjoyed daily mantras and emails to go with it.
If you wish, you can start Yoga Camp at any time by signing up here. *You will thank me later!*
Another challenge that I embarked on was an 8-week challenge by Tone It Up.
I admire Karena and Katerina so much. They are best friends in real life, great fitness role models and entrepreneurs. They were able to build a great online community, which I’ve been a part of for over a year now.You can opt in to get their nutritional plan and buy extra video workouts (which I did), but it is not necessary as there is always a free option available. I love their energy and continuous support through social media and emails.
It never occurred to me that there is a big Tone It up community in Canada, including Montreal! To my surprise, I was recently ‘found’ through one of my hashtags I used on Instagram by one of the girls from Montreal community, so I am really looking forward to meeting them at the next meet up!
The next 8-week challenge starts within a few days. To hold myself accountable, I’d like to show you my progress from the previous challenge. There are no drastic changes as I haven’t made any changes to my diet. It is more important for me to be able to nurse my baby for as long as I can rather to lose an extra pound or two. That being said, I love how much stronger I have become in such a short period of time. It’s awesome to be in control of my body again!
What was your fitness journey after having a baby?
candies & crunches 