The Reasons Why I Exercise!

Hey!

For a little while now I have been wanting to have a regular feature on my blog that focuses on fitness and health. The last post I shared that was fitness related was back when I was pregnant with Lydia! I thought it would be fun to kick start this feature by listing the reasons why I exercise.

1. It physically and mentally helps me feel less anxious and nervous

2. It keeps my energy up which motivates me to tackle on the rest of the day

3. It makes me calm and less moody

4. It helps me feel more connected to my body
5. It is challenging and rewarding at the same time
6. It helps reduce inflammation in my joints caused by my autoimmune disease (Ulcerative Colitis)

7. It’s fun and even relaxing at times

8. It has effectively improved my sleep habits

9. It helps me with my flexibility and balance with everyday activities which is a win because I am naturally extremely clumsy *blush* 
10. It has also improved my posture tremendously

11. And lastly it keeps me in shape and leaves room for me to indulge a bit!

And those are just some of the reasons why I exercise!

mid jump squat!

Why do you exercise? 

Next time I'll be sharing my favorite workouts of the moment! 

Friday Love!

Just a few things I’ve been loving these days:

one // First things first, this weather is spectacular! Sure there’s been rainy days this week but it has been much warmer lately and am happy that summer is around the corner.

two // This post on respecting your body’s natural size. I found it to be such a positive, spot on and well written piece! I know I have moments where I’m feeling self-conscious with my body, and this post is all about giving yourself a break and to letting go of numbers on the scale. I loved it.

three // FitnessBlender’s FBooty Round 2. I just completed week 1! Much like the first round, this program combines pilates, HIIT, and lower body strength workouts with extra credit for a burnout round. It’s been challenging but so much fun. My goal is to strengthen my lower body and improve my balance and flexibility as well!

four// Adding a shot of espresso to my morning smoothie this week. I’ve been seeing it around the web for a few months now and finally did it! I will be posting a recipe in the near future:)

five // Buttermilk. I know it’s nothing new under the sun but I recently reintroduced some dairy into my diet, and it’s become essential for my fried chicken brine, cake and waffle batters! I've also been using any leftover buttermilk in smoothies and overnight oatmeal. From now on (unless I’m cooking for someone with dairy allergies), I will probably stop making buttermilk substitutes by curdling milk with lemon or vinegar. It just isn't the same!

six // This black "coconut ash" ice cream. I wouldn't say I love it because I haven't tried it but it intrigues me immensely. It's coconut flavored and has activated charcoal in it. Hmmm thoughts? 

seven // Last but certainly not least, my new cacti family. They were a Mother’s day present from Michael:) Phoebe resides in the kitchen while Georgie hangs out in the living room. Aren't they cute?

That's all I got today, have a beautiful long weekend!

Pregnancy Update: 37 weeks !

I can’t believe it’s been 8 weeks since I last updated, where the heck does time go? I know my last post was pregnancy related and I’m sorry for the redundancy, I just wanted to do one more update before Lydia is here! Today I am 37 weeks and 2 days, and right now I’m feeling comfortable and at peace with everything that’s been going on with my body. Days tend to drag longer due to discomfort; especially in my hips, pelvis and back. And unfortunately I tested positive for GBS which means I'll need to get antibiotics through an IV during my labor and delivery. I am praying that my water will break after I go into labor, so I can enjoy early labor at home and avoid further medical interventions. People keep asking Michael and I about the nursery, and all I can say is we have a crib, it's assembled and so is the changing table. Painting the room will come later. Our main focus was finishing up our bedroom since Lydia will spend a few months with us in this co-sleeper bassinet; then we will transition her into the smaller bedroom with her crib.

Without further ado, here's the latest!

How far along: 37 weeks!

Gender: Still a girl :) 

Total weight gain:  30+ pounds which was suggested by my midwife. It sounds like a lot but I feel it more in the front (although my mom says I have a big butt now) which explains why I've been getting reoccurring back pain. Ouch!

Maternity Clothes:  Still been wearing the same two maternity jeans and a few shirts; but lately I've been most comfortable in non-maternity joggers, sweat pants and of course leggings!

Sleep: Surprisingly better; yay! Michael finished painting our bedroom and put back all the molding (I’ll post pictures once all our furniture is back!) so we are back in our comfy bed.

Miss Anything: Exercising! I still can manage four days but the exercises are much lower intensity than they were a few weeks ago. I’m listening to my body though and make daily stretching a priority.

Cravings: Right now I could go for a juicy burger right off the grill… I can’t wait until the warm weather. I still love my popcorn, but not so much eggs!

Symptoms: Where do I start? Just kidding, it’s not that bad but I often get pain in my hips, pelvis and a dull feeling in my spine. This artic weather is no help… But other than that things have been A-okay!

Belly Button in or out: It’s still a cinnamon bun!

Mood: Happy.

Best Moment this week: Going to small group yesterday and having a surprise mini baby shower thrown to celebrate baby Lydia! The people in our small group have been such an encouragement to us through this exciting time.  :)

Looking forward to: More childbirth classes! We started a couple weeks ago, and it’s been a fun time of learning and relaxing. And of course Lydia’s arrival! Less than three weeks to go; if she decides to come on time of course…

Exercise: Still the same as before but lower intensity. I notice that my body feels better when I spend less time on the intense stuff and more time on stretching so that’s where I am right now.

On My Mind: I guess I’ve been thinking about labor and how everything will go down. I can’t really picture what will happen but pray that it loosely follows my birth plan, that my labor can come together naturally without the need of an induction and that Lydia and I are healthy when everything is happening. It’s all in God’s hands! Spring has been on my mind a lot too. Lydia will be here, the weather will be less evil and I can go for walks with her in the stroller.

That’s all I got. I hope you all enjoy your weekend!

xo, Jessica

Pregnancy Update: Week 29

It’s been 10 weeks since I've done one of these pregnancy questionnaire thingy’s, and my oh my has lots happened since then!

How far along: 29 Weeks and 1 day!

Gender: A baby girl :)

Total weight gain: 20+ lbs. Heh, surprisingly I’m not complaining because I’m a little curvier! The first thing to expand was my entire lower body and chest… My only concern is that I don’t know if I’ll be able to fit in my pre-pregnancy jeans again.

Maternity Clothes:  Yep! I have been rotating a couple of maternity jeans with several non-maternity leggings. A couple of weeks ago I ordered a nice variety of maternity basics from target and also been able to wear longer pre-pregnancy shirts.

Sleep: Lately I've been having a bit of insomnia…I’m not at the point where I’m struggling to find a comfortable spot, I've just been having a hard time turning off my thoughts!

Miss Anything: The ease of waking up and being able to throw together a nice outfit without a ton of effort; nowadays I’m forced to sort out what still fits/looks appropriate the night before. I also miss being able to exercise the way I used to.

Cravings: Runny eggs, popcorn, toast with avocado and cranberry juice.

Symptoms: Feeling tired again, getting cramps in my thighs and aches in my hips.

Belly Button in or out: It’s trying to come out. Right now it’s looking like a cinnamon bun.

Mood: Mostly excited!

Best Moment this week: Hmm... I made really good chex mix and also red quinoa with spicy peanut tofu stir fry. (I feel like I put something food related for the last post...) 

Looking forward to: We just entered a new year! I’m looking forward to seeing my family next weekend, the upcoming hospital tour, childbirth classes and my baby shower in February. And obviously March! The arrival of Lydia seems to be on my mind quite a lot and I can’t imagine how I’ll feel when she’s finally here in my arms… Ah, I’m going to be a mom!!

Exercise: Since I started getting cramps in my pelvis from doing plyometrics (sometime last month), so I decided to take a step back and do lower impact cardio interval training and have been able to do that 2-3x a week. On other days I mix it up by doing strength training at the gym or home, barre/Pilates and making sure I stretch every day.

On My Mind: Right now I feel blessed! A couple weeks ago we learned that I had the antibody Kell in my blood from recent blood work. Not knowing what that meant I did what any American would do and googled it. (My explanation might be a bit choppy so please bear with me!) I learned that if I have the antibody and if Michael carried the antigen then Lydia might be at risk. I also learned it’s possible that I got the antibody from a previous blood transfusion. A nurse from the department of fetal medicine called and scheduled us an urgent ultrasound and a consultation with high risk doctors to learn more about Kell. I immediately prayed to myself, and then I told my mom and she asked people from her church to pray and we told people from our church to pray for us too. Surprisingly I didn't feel worried but mostly at peace because I knew God was in control and that our questions would be answered that upcoming Tuesday. I thoroughly believe that God prepared our hearts for this.

At the appointment we got to see Lydia via ultrasound and learned that she is healthy, active and has no signs of anemia. After the ultrasound we met with the doctors and learned more about antigen Kell. We learned that if Michael had the antigen that it could mix with the antibody in my blood and cause the blood in my placenta to attack Lydia’s red blood cells. My pregnancy would require monitoring and if she showed signs of severe anemia they would have to give her a blood transfusion while in utero. I found that fascinating. Fortunately the doctors reassured us that because in her previous ultrasounds showed no signs of anemia meant that she could be in the clear and not need future transfusions. But in order for them to know they needed to test Michael’s blood to see if he even has the antigen. 

After the appointment we both felt at peace with the situation and prayed that his tests would prove him Kell negative. On Christmas Eve while printing out pictures at Walgreens, I got a call from the nurse and learned that Michael was Kell negative! Prayers were answered and we were so happy knowing that Lydia wouldn't need any further testing or blood transfusions. It really was that simple. Praise the Lord! And now I’m back to thinking about seeing her again..

xo, Jessica

learn to LOVE strength training.

As you all know, I’m a girl and I get a little saddened when I see fellow ladies constantly exercising and dieting without seeing any results. Is it because they’re not taking pills, extreme dieting, or not exercising enough? NO. The solution to looking more toned, maintaining a healthy weight, and feeling stronger is developed through strength training. Yes, strength training is an intense activity that ladies tend to avoid but if it were easy wouldn’t we all look like celebrities? (Not that we should strive for that… but you guys know what I mean!) I’m not going to sugar coat this by saying it’s a piece of cake; strength training is something you gotta learn to love! My fascination with strength training did not happen overnight in fact, I’m pretty sure I hated it and didn’t think I could benefit from it. So, I went through a phase of doing yoga every single day. I did get definition, muscle tone in places that I never thought possible, and felt more connected but, I became bored and wanted to try a new challenge. My first encounter with lifting weights started really small and within a few months I constructed a routine for myself. I’m learning that lifting weights as little as twice a week has increased my strength, posture, and confidence tremendously! Oh, ya.

Amazing Benefits from Strength Training:

• You will increase your metabolic rate. Strength training increases your metabolic rate by increasing the calories you burn through the day.  So, when your body burns calories the more fat you’re going to burn. In other words you shouldn’t deprive yourselves from eating holiday cookies! Hehe ;)
• You will burn calories at a resting heart rate. A pound of muscle burns about a dozen calories a day while a pound of fat only burns 5 calories. Muscle tissue growth helps you burn more calories and will increase your metabolic rate all day long! So this means you’ll still be burning while you’re: sleeping, watching television, or sitting at your desk.
• You will develop stronger bones, improve your posture, and prevent injury. Muscle growth plays a huge role in increasing bone density which reduces the risk of osteoporosis which is common in women. It also helps protect your joints from injuries and holds & lifts your body better allowing you to appear taller and feel more confident.

3 Things you won’t get from Pumpin’ Iron:

• Bulk! Ladies we just don’t have the hormonal makeup for this to be possible! The only way you’ll look like a pile of bulk is if you take steroids… It frustrates me when girls refuse to lift weights for this reason! Though you will gain is strength, lean muscle mass, and stamina; which is awesome!
• Death Injures! Injuries only occur when you’re posture is improper or if you overwork your muscles.  With that said the burning sensation experience you’ll feel in your muscles won’t injure nor kill you! The muscles are simply producing lactic acid which challenges them and makes them stronger. I don’t know about you but that feeling is like hitting the jackpot!
• Depression. Strength training is a great way to release stress and anxiety. Just ask anyone else who consistently trains their muscles and as a sufferer of anxiety, I can honestly say my stress has decreased immensely!

I hope this helped clarify any misconception of strength training; just remember that you should never forgo your other workout routines. Cardio is essential for increasing cardiovascular health, increasing energy, and strengthening your lungs. Try adding strength training as a supplement to your usual workout routines and be prepared for some maximum results! Stay tuned for more fitness inspired posts and obviously a recipe ;)
-Jeffie