Today I was asked if I'm still training for Ironman WI I said "yes I am" just at a much, much slower smarter (meaning because it's not just me) pace! The only thing that would hold me back from doing Ironman is the delivery of the baby.
I feel great, with my swim, my bike even if I haven't rode the 6 hours rides and the run~ I will run walk it and take it all in with my family, friends and I can't forget the people who are cheering you on the whole time.
I've finished 5 Ironman I know what to expect it's all in your mind ~ be positive the whole time no negitive thoughts otherwise I/you won't make it!
Yesterday durring that run I felt great, if I wasn't running with my sister I would have ran the 10k. I do have to say my back hurt like heck lastnight into the am I think it was my shoes :)!
Monday, June 29, 2009
Wowza it's been awhile ~I'm still here
updates
Weight 176
Time left in Pregnancy ~3 weeks thank gosh babies room is all done we are so excited!
Training~ "oh yea" Running ~Finished a 5K yesterday with my sister Mariea she did awesome she only puked 1 time.....
Biking~on my trainer still in the garage so much fun!
Swimming~I was out at the lake a couple times but no pool work my skin has gotten so sensitive so no pool swimming.
Teaching my classes~ Last week was my last week teaching in the pool got to be to hot and Cycling my knees would go out to the side so no more of that! Pilates still teaching that I just don't do any of it!
However all in all I feel great! Despite the 50 pounds I put on, my toes looking like chicken nuggets, my rings don't fit anymore, my clothes are getting snug and I'm having a hard time not racing like I normally do.
SportyBands are doing awesome!
Off to teach Pilates I will have more for you later!
Weight 176
Time left in Pregnancy ~3 weeks thank gosh babies room is all done we are so excited!
Training~ "oh yea" Running ~Finished a 5K yesterday with my sister Mariea she did awesome she only puked 1 time.....
Biking~on my trainer still in the garage so much fun!
Swimming~I was out at the lake a couple times but no pool work my skin has gotten so sensitive so no pool swimming.
Teaching my classes~ Last week was my last week teaching in the pool got to be to hot and Cycling my knees would go out to the side so no more of that! Pilates still teaching that I just don't do any of it!
However all in all I feel great! Despite the 50 pounds I put on, my toes looking like chicken nuggets, my rings don't fit anymore, my clothes are getting snug and I'm having a hard time not racing like I normally do.
SportyBands are doing awesome!
Off to teach Pilates I will have more for you later!
Wednesday, May 13, 2009
Tuesday, May 12, 2009
Tuesday, April 14, 2009
Sunday, March 29, 2009
Training is going fantastic!
Weight is now at 157
~Swimming is going wonderful then only thing is I'm having trouble with the chlorine it just gets me sick to my tummy. I feel faster "I wonder why" however it was funny I'm so used to doing flip turns when I did one the baby kicked like what the heck was that?
~ Running is going very slow it's to a run/walk this next half marathon April 18Th I will be doing 4 min. running and 1 min. of walking. I'm keeping my heart rate at 160-165 BPM that is nothing.
~I've been riding bike outside still I rode 25 miles when it was 39 degrees out and my feet were freezing cold.
"Feeling great getting bigger and bigger everyday"!
Happy Training Everyone!
WI Ironman Training starts Tuesday! Thats 24 weeks out!
~Swimming is going wonderful then only thing is I'm having trouble with the chlorine it just gets me sick to my tummy. I feel faster "I wonder why" however it was funny I'm so used to doing flip turns when I did one the baby kicked like what the heck was that?
~ Running is going very slow it's to a run/walk this next half marathon April 18Th I will be doing 4 min. running and 1 min. of walking. I'm keeping my heart rate at 160-165 BPM that is nothing.
~I've been riding bike outside still I rode 25 miles when it was 39 degrees out and my feet were freezing cold.
"Feeling great getting bigger and bigger everyday"!
Happy Training Everyone!
WI Ironman Training starts Tuesday! Thats 24 weeks out!
Wednesday, March 25, 2009
Check your Driver's License
I already removed mine. I suggest you all do the same. Now you can see anyone's Driver's License on the Internet, including your own! I just searched for mine and there it was...picture and all! Thanks Homeland Security! Go to the web site, and check it out. It's unbelievable!!! Just enter your name, city and state to see if yours is on file. After your license comes on the screen, click the box marked "Please Remove." This will remove it from public viewing, but not from law enforcement. Please notify all your friends so they can protect themselves too . Believe me they will thank you for it. http://www.license.shorturl.com/
Lisa thanks for the help on that
I already removed mine. I suggest you all do the same. Now you can see anyone's Driver's License on the Internet, including your own! I just searched for mine and there it was...picture and all! Thanks Homeland Security! Go to the web site, and check it out. It's unbelievable!!! Just enter your name, city and state to see if yours is on file. After your license comes on the screen, click the box marked "Please Remove." This will remove it from public viewing, but not from law enforcement. Please notify all your friends so they can protect themselves too . Believe me they will thank you for it. http://www.license.shorturl.com/
Lisa thanks for the help on that
Friday, March 20, 2009
Hot off the press from three prominent nutrition and exercise associations—the American Dietetic Association, American College of Sports Medicine, and Dietitians of Canada—is the 2009 Joint Position Stand on Nutrition for Athletic Performance.
While there is little earth-shattering news in this comprehensive document (available on www.eatright.org), the authors comprehensively reviewed the research to determine which sports nutrition practices effectively enhance performance. Here are a few key points on what and when to eat to perform at your best.
1. Don't weigh yourself daily! What you weigh and how much body fat you have should not be the sole criterion for judging how well you are able to perform in sports. That is, don't think that if you get to XX percent body fat, you will run faster. For one, all techniques to measure body fat have inherent errors. (Even BodPod can underestimate percent fat by two to three percent.) Two, optimal body fat levels depend on genetics and what is optimal for your unique body. Pay more attention to how you feel and perform than to a number on the scale.
2. Protein recommendations for both endurance and strength-trained athletes range from 0.5 to 0.8 grams per pound (1.2-1.7 g/kg) body weight. For a 150-lb. athlete, this comes to about 75 to 120 g protein per day, an amount most athletes easily consume through their standard diet without the use of protein supplements or amino acid supplements. Vegetarian athletes should target ten percent more, because some plant proteins (not soy but legumes) are less well digested than animal proteins.
If you are just starting a weight-lifting program, you’ll want to target the higher protein amount. Once you have built-up your muscles, the lower end of the range is fine.
3. Athletes in power sports need to pay attention to carbohydrates, and not just protein. That's because strength training depletes muscle glycogen stores. You can deplete about 25 percent to 35 percent of total muscle glycogen stores during a single 30-second bout of resistance exercise.
4. Athletes who eat enough calories to support their athletic performance are unlikely to need vitamin supplements. But athletes who severely limit their food intake to lose weight (such as wrestlers, lightweight rowers, gymnasts), eliminate a food group (such as dairy, if they are lactose intolerant), or train indoors and get very little sunlight (skaters, gymnasts, swimmers) may require supplements.
5. If you are vegetarian, a blood donor, and or a woman with heavy menstrual periods, you should pay special attention to your iron intake. If you consume too little iron, you can easily become deficient and be unable to exercise energetically due to anemia. Because reversing iron deficiency can take three to six months, your best bet is to prevent anemia by regularly eating iron-rich foods (lean beef, chicken thighs, enriched breakfast cereals such as Wheaties and Total) and including in each meal a source of vitamin C (fruits, vegetables).
6. Eating before hard exercise, as opposed to exercising in a fasted state, has been shown to improve performance. If you choose to not eat before a hard workout, at least consume a sports drink (or some source of energy) during exercise.
7. When you exercise hard for more than one hour, target 30 to 60 grams (120 to 240 calories) of carbohydrate per hour to maintain normal blood glucose levels and enhance your stamina and enjoyment of exercise. Fueling during exercise is especially important if you have not eaten a pre-exercise snack. Popular choices include gummi candy, jelly beans, dried fruits, as well as gels and sports drinks. More research is needed to determine if choosing a sports drink with protein will enhance endurance performance.
8. For optimal recovery, an athlete who weighs about 150 pounds should target 300 to 400 calories of carbs within a half-hour after finishing a hard workout. More precisely, target 0.5-0.7 g carb/lb (1.0-1.5 g carb/kg). You then want to repeat that dose every two hours for the next four to six hours. For example, if you have done a rigorous, exhaustive morning workout and need to do another session that afternoon, you could enjoy a large banana and a vanilla yogurt as soon as tolerable post-exercise; then, two hours later, a pasta-based meal; and then, another two hours later, another snack, such as pretzels and orange juice.
9. Whether or not you urgently need to refuel depends on when you will next be exercising. While a triathlete who runs for 90 minutes in the morning needs to rapidly refuel for a three-hour cycling workout in the afternoon, the fitness exerciser who works out every other day has little need to obsess about refueling.
10. Including a little protein in the recovery meals and snacks enhances muscle repair and growth. Popular carb+protein combinations include chocolate milk, yogurt, cereal+milk, pita+hummus, beans+rice, pasta+meat sauce.
11. Muscle cramps are associated with dehydration, electrolyte deficits and fatigue. Cramps are most common in athletes who sweat profusely and are “salty sweaters.” They need more sodium than the standard recommendation of 2,400 mg/day. Losing about two pounds of sweat during a workout equates to losing about 1,000 mg sodium. (Note: eight ounces of sport drink may offer only 110 mg sodium.) Salty sweaters (as observed by a salty crust on the skin of some athletes) lose even more sodium. If that’s your case, don’t hesitate to consume salt before, during and after extended exercise. For example, enjoy broth, pretzels, cheese & crackers, pickles and other sodium-rich foods. The majority of active people can easily replace sweat losses via a normal intake of food and fluids.
Final Words of Advice
If you can make time to train, you can also make time to eat well and get the most out of your training. Optimal sports performance starts with good nutrition!
That is a very good article, I love reading the gummy bear part even though I have cut those out just a little because of training they will come back full blast in September!
While there is little earth-shattering news in this comprehensive document (available on www.eatright.org), the authors comprehensively reviewed the research to determine which sports nutrition practices effectively enhance performance. Here are a few key points on what and when to eat to perform at your best.
1. Don't weigh yourself daily! What you weigh and how much body fat you have should not be the sole criterion for judging how well you are able to perform in sports. That is, don't think that if you get to XX percent body fat, you will run faster. For one, all techniques to measure body fat have inherent errors. (Even BodPod can underestimate percent fat by two to three percent.) Two, optimal body fat levels depend on genetics and what is optimal for your unique body. Pay more attention to how you feel and perform than to a number on the scale.
2. Protein recommendations for both endurance and strength-trained athletes range from 0.5 to 0.8 grams per pound (1.2-1.7 g/kg) body weight. For a 150-lb. athlete, this comes to about 75 to 120 g protein per day, an amount most athletes easily consume through their standard diet without the use of protein supplements or amino acid supplements. Vegetarian athletes should target ten percent more, because some plant proteins (not soy but legumes) are less well digested than animal proteins.
If you are just starting a weight-lifting program, you’ll want to target the higher protein amount. Once you have built-up your muscles, the lower end of the range is fine.
3. Athletes in power sports need to pay attention to carbohydrates, and not just protein. That's because strength training depletes muscle glycogen stores. You can deplete about 25 percent to 35 percent of total muscle glycogen stores during a single 30-second bout of resistance exercise.
4. Athletes who eat enough calories to support their athletic performance are unlikely to need vitamin supplements. But athletes who severely limit their food intake to lose weight (such as wrestlers, lightweight rowers, gymnasts), eliminate a food group (such as dairy, if they are lactose intolerant), or train indoors and get very little sunlight (skaters, gymnasts, swimmers) may require supplements.
5. If you are vegetarian, a blood donor, and or a woman with heavy menstrual periods, you should pay special attention to your iron intake. If you consume too little iron, you can easily become deficient and be unable to exercise energetically due to anemia. Because reversing iron deficiency can take three to six months, your best bet is to prevent anemia by regularly eating iron-rich foods (lean beef, chicken thighs, enriched breakfast cereals such as Wheaties and Total) and including in each meal a source of vitamin C (fruits, vegetables).
6. Eating before hard exercise, as opposed to exercising in a fasted state, has been shown to improve performance. If you choose to not eat before a hard workout, at least consume a sports drink (or some source of energy) during exercise.
7. When you exercise hard for more than one hour, target 30 to 60 grams (120 to 240 calories) of carbohydrate per hour to maintain normal blood glucose levels and enhance your stamina and enjoyment of exercise. Fueling during exercise is especially important if you have not eaten a pre-exercise snack. Popular choices include gummi candy, jelly beans, dried fruits, as well as gels and sports drinks. More research is needed to determine if choosing a sports drink with protein will enhance endurance performance.
8. For optimal recovery, an athlete who weighs about 150 pounds should target 300 to 400 calories of carbs within a half-hour after finishing a hard workout. More precisely, target 0.5-0.7 g carb/lb (1.0-1.5 g carb/kg). You then want to repeat that dose every two hours for the next four to six hours. For example, if you have done a rigorous, exhaustive morning workout and need to do another session that afternoon, you could enjoy a large banana and a vanilla yogurt as soon as tolerable post-exercise; then, two hours later, a pasta-based meal; and then, another two hours later, another snack, such as pretzels and orange juice.
9. Whether or not you urgently need to refuel depends on when you will next be exercising. While a triathlete who runs for 90 minutes in the morning needs to rapidly refuel for a three-hour cycling workout in the afternoon, the fitness exerciser who works out every other day has little need to obsess about refueling.
10. Including a little protein in the recovery meals and snacks enhances muscle repair and growth. Popular carb+protein combinations include chocolate milk, yogurt, cereal+milk, pita+hummus, beans+rice, pasta+meat sauce.
11. Muscle cramps are associated with dehydration, electrolyte deficits and fatigue. Cramps are most common in athletes who sweat profusely and are “salty sweaters.” They need more sodium than the standard recommendation of 2,400 mg/day. Losing about two pounds of sweat during a workout equates to losing about 1,000 mg sodium. (Note: eight ounces of sport drink may offer only 110 mg sodium.) Salty sweaters (as observed by a salty crust on the skin of some athletes) lose even more sodium. If that’s your case, don’t hesitate to consume salt before, during and after extended exercise. For example, enjoy broth, pretzels, cheese & crackers, pickles and other sodium-rich foods. The majority of active people can easily replace sweat losses via a normal intake of food and fluids.
Final Words of Advice
If you can make time to train, you can also make time to eat well and get the most out of your training. Optimal sports performance starts with good nutrition!
That is a very good article, I love reading the gummy bear part even though I have cut those out just a little because of training they will come back full blast in September!
Thursday, March 19, 2009
Yesterday's workout!
Warm up with 2 pilates classes
swim
350 warm up
10 x 25 drills
6 x 100 15 sec rest
200 pull with paddles
10 x 25 kick board
350 cool down I felt great!
Cool down was a very easy run!
I have to add 30 min. of swim time with Landen he is doing so very good at swimming!
Pregnancy update:
My weight has went up to 158 and I can feel the baby moving everyday; Blane and Landen can now feel the baby moving to. I'm feeling really good I workout everyday as you see but my weight still keeps going up we think a lot of it is water weight and with my medication, so very fun!
More on Training:
My Ironman Training starts this month on the 30Th, however I will do the smart thing which is finish my program to my half marathon in April and then go more into my Ironman program.
I've been on my bike 3 times riding about an hour not going as far as I used to because I'm much slower (expected) it's also interesting I can't ride it in a aero position I have to sit up so my heart rate doesn't go up to much. Plus it's funny how many people look at me like what is she doing?? hehehe
Get away from home:
If you live in Winona MN or you live close you need to go to the Big lake there it's all paved and you can go rollerblading on it or run it I was out there with Landen about 8 miles it was so fun!
OK off to work have a wonderful day!
Warm up with 2 pilates classes
swim
350 warm up
10 x 25 drills
6 x 100 15 sec rest
200 pull with paddles
10 x 25 kick board
350 cool down I felt great!
Cool down was a very easy run!
I have to add 30 min. of swim time with Landen he is doing so very good at swimming!
Pregnancy update:
My weight has went up to 158 and I can feel the baby moving everyday; Blane and Landen can now feel the baby moving to. I'm feeling really good I workout everyday as you see but my weight still keeps going up we think a lot of it is water weight and with my medication, so very fun!
More on Training:
My Ironman Training starts this month on the 30Th, however I will do the smart thing which is finish my program to my half marathon in April and then go more into my Ironman program.
I've been on my bike 3 times riding about an hour not going as far as I used to because I'm much slower (expected) it's also interesting I can't ride it in a aero position I have to sit up so my heart rate doesn't go up to much. Plus it's funny how many people look at me like what is she doing?? hehehe
Get away from home:
If you live in Winona MN or you live close you need to go to the Big lake there it's all paved and you can go rollerblading on it or run it I was out there with Landen about 8 miles it was so fun!
OK off to work have a wonderful day!
Thursday, March 05, 2009
Get ready to cry when you see this... John in a swim coach at the YMCA and here is his story..
http://today.msnbc.msn.com/id/26184891/vp/29527615#29527615
http://today.msnbc.msn.com/id/26184891/vp/29527615#29527615
Wednesday, March 04, 2009
I started my swim yesterday after trying on almost 15 plus swim suits however, I found a maternity one that was cheep so I got it doesn't look anything like my normal swim suits but it's going to work. I have to add it's so different swimming with a little person in you, kicking, moving around. I swam about 2100 yards with drills and a ton more buoyancy about 21 pounds more. I'm still biking and running trying to keep my heart rate at 160 -165 it is so hard, I have to make sure I don't talk and if you know me that is hard!
My Ironman program starts this month on the 30th back in the grove of things.
It is interesting as much as I work out I still have gained so much however, I always tell myself you don't have a thyroid and that's how it goes!
Ok I have been sick all day today with the flu it's so fun in bed all day! "Whatever it stinks"!
Everyone keep well!
My Ironman program starts this month on the 30th back in the grove of things.
It is interesting as much as I work out I still have gained so much however, I always tell myself you don't have a thyroid and that's how it goes!
Ok I have been sick all day today with the flu it's so fun in bed all day! "Whatever it stinks"!
Everyone keep well!
Tuesday, February 17, 2009
Thursday, February 12, 2009
Level Of Insanity in 2009
This is FUNNY!
1. At Lunch Time, Sit In Your Parked Car With Sunglasses on and point a Hair Dryer At Passing Cars. See If They Slow Down.
2. Page Yourself Over The Intercom. Don't Disguise Your Voice!
3. Every Time Someone Asks You To Do Something, ask If They Want Fries with that.
4. Put Decaf In The Coffee Maker For 3 Weeks . Once Everyone has Gotten Over Their Caffeine Addictions, Switch to Espresso.
5. In the Memo Field Of All Your Checks, Write "Spending lots of money these days".
6. Skip down the hall Rather Than Walk and see how many looks! you get .
7. Order a Diet Water whenever you go out to eat, with a serious face.
8. Specify That Your Drive-through Order Is 'To Go'.
9. Sing Along At The Opera.
10. Five Days In Advance, Tell Your Friends You Can't Attend Their Party Because You have a headache. "Lisa I will not do this" hehehe
11. When The Money Comes Out The ATM, Scream 'I Won! I Won!'
12. When Leaving the Zoo, Start Running towards the Parking lot, Yelling 'Run For Your Lives! They're Loose!'
13. T ell Your Children Over Dinner, 'Due To The Economy, We Are Going To Have To Let One Of You Go' And The Final Way To Keep A Healthy Level Of Insanity
14. PICK UP A BOX OF CONDOMS AT THE PHARMACY, GO TO THE COUNTER AND ASK WHERE THE FITTING ROOM IS. Ok I know that wasn't clean however it's really funny!
THERAPY for 2009!!!!!!
This is FUNNY!
1. At Lunch Time, Sit In Your Parked Car With Sunglasses on and point a Hair Dryer At Passing Cars. See If They Slow Down.
2. Page Yourself Over The Intercom. Don't Disguise Your Voice!
3. Every Time Someone Asks You To Do Something, ask If They Want Fries with that.
4. Put Decaf In The Coffee Maker For 3 Weeks . Once Everyone has Gotten Over Their Caffeine Addictions, Switch to Espresso.
5. In the Memo Field Of All Your Checks, Write "Spending lots of money these days".
6. Skip down the hall Rather Than Walk and see how many looks! you get .
7. Order a Diet Water whenever you go out to eat, with a serious face.
8. Specify That Your Drive-through Order Is 'To Go'.
9. Sing Along At The Opera.
10. Five Days In Advance, Tell Your Friends You Can't Attend Their Party Because You have a headache. "Lisa I will not do this" hehehe
11. When The Money Comes Out The ATM, Scream 'I Won! I Won!'
12. When Leaving the Zoo, Start Running towards the Parking lot, Yelling 'Run For Your Lives! They're Loose!'
13. T ell Your Children Over Dinner, 'Due To The Economy, We Are Going To Have To Let One Of You Go' And The Final Way To Keep A Healthy Level Of Insanity
14. PICK UP A BOX OF CONDOMS AT THE PHARMACY, GO TO THE COUNTER AND ASK WHERE THE FITTING ROOM IS. Ok I know that wasn't clean however it's really funny!
THERAPY for 2009!!!!!!
Monday, February 09, 2009
This is so funny! This is what some of our awesome Firefighters do on their days off!
http://www.youtube.com/watch?v=lQkBQmORr4s
http://www.youtube.com/watch?v=lQkBQmORr4s
Tuesday, February 03, 2009
Sunday, February 01, 2009
What a day yesterday was
started out with an Awesome cycling class 45 min.
Ran on Treadmill for 40 min.
Taught water class 40 min.
Last class was a Pilates Class ~I felt the baby move so much during class, it felt really different I jumped up and taught class walking around. Up, down, up, down in class.
Went to eat with some friends at the Olive Garden and then I knew I over did it. I was at 2200 calories by 12.00 pm my body said you are done time to go home and do nothing! That's what I did...
Today no gym!
started out with an Awesome cycling class 45 min.
Ran on Treadmill for 40 min.
Taught water class 40 min.
Last class was a Pilates Class ~I felt the baby move so much during class, it felt really different I jumped up and taught class walking around. Up, down, up, down in class.
Went to eat with some friends at the Olive Garden and then I knew I over did it. I was at 2200 calories by 12.00 pm my body said you are done time to go home and do nothing! That's what I did...
Today no gym!
Saturday, January 31, 2009
The Pregnant Triathlete
Information for training as a pregnant triathlete including physiological changes, nutritional and environmental concerns plus certain risks to avoid.
The American Medical Society for Sports Medicine (AMSSM) was formed in 1991 to fill a void that has existed in sports medicine from its earliest beginnings. The founders most recognized and expert sports medicine specialists realized that while there are several physician organizations which support sports medicine, there has not been a forum specific for primary care non-surgical sports medicine physicians.
~Pregnancy is a normal condition.
But can a triathlete continue training during pregnancy and is it safe to do so?
In the absence of complications, pregnant women should follow the Centers for Disease Control and Prevention and the American College of Sports Medicine recommendations of moderate exercise for 30 minutes or more on most, if not all days of the week. The goal of training during pregnancy is to maintain fitness while avoiding fetal distress.
~Physiological ChangesFor endurance athletes who want to continue training during pregnancy, this is great news. However, even though continued exercise is recommended, athletes must still contend with the changing physiology of pregnancy. The increased oxygen consumption of pregnancy will lead to a decline in exercise tolerance. Thus, pregnant athletes should stop exercising when they feel fatigued---they should not try to “train through” fatigue. After the first trimester, the enlarging uterus can cause obstruction of venous return when an athlete is lying on her back, so athletes will have to adjust weight-training and floor exercises appropriately.
~Nutritional Concerns Athletes must also be aware of their nutrition during pregnancy. They should take a pre-natal vitamin and on average, will need an additional 300 calories daily; however, the adequacy of an athlete’s dietary intake is ultimately determined by appropriate weight gain during pregnancy. With adequate nutrition, there is no evidence that training has a detrimental effect on labor or fetal growth. The babies of regularly exercising women appear to tolerate labor well. They also have been shown to have a similar head circumference and length, but lower body fat at birth and at five years of age compared to babies born to non-exercising mothers.
~Environmental Concerns Environmental conditions should be taken into account when exercising. To avoid hyperthermia or risk of relative dehydration, pregnant women should dress appropriately, drink appropriate amounts of fluids, and avoid training in extreme heat.
~Other Risks The highest risk to mother and fetus with exercise is trauma, and this can be minimized by avoiding training in an environment with a high risk of trauma or falling, especially as the woman’s balance changes throughout pregnancy. This includes discontinuing cycling outdoors and avoiding running in slippery or icy conditions or on uneven terrain after the first trimester. As weight increases, and changes in the center of gravity and curvature of the lower spine lead to more discomfort in later pregnancy, swimming and other water-based exercises, such as aqua-jogging, can help an athlete maintain aerobic fitness in a no-impact environment until she is ready to resume biking and running after delivery. There are some contraindications to training during pregnancy, including heart and lung disease and premature labor. Patients with these conditions or any other significant medical problems or pregnancy complications should be under the close supervision of a physician. All pregnant women who desire to continue their training should have regular appointments throughout their pregnancy and consult with their primary care sports medicine physician for any specific questions about their training regimen.
Just a little information!
Information for training as a pregnant triathlete including physiological changes, nutritional and environmental concerns plus certain risks to avoid.
The American Medical Society for Sports Medicine (AMSSM) was formed in 1991 to fill a void that has existed in sports medicine from its earliest beginnings. The founders most recognized and expert sports medicine specialists realized that while there are several physician organizations which support sports medicine, there has not been a forum specific for primary care non-surgical sports medicine physicians.
~Pregnancy is a normal condition.
But can a triathlete continue training during pregnancy and is it safe to do so?
In the absence of complications, pregnant women should follow the Centers for Disease Control and Prevention and the American College of Sports Medicine recommendations of moderate exercise for 30 minutes or more on most, if not all days of the week. The goal of training during pregnancy is to maintain fitness while avoiding fetal distress.
~Physiological ChangesFor endurance athletes who want to continue training during pregnancy, this is great news. However, even though continued exercise is recommended, athletes must still contend with the changing physiology of pregnancy. The increased oxygen consumption of pregnancy will lead to a decline in exercise tolerance. Thus, pregnant athletes should stop exercising when they feel fatigued---they should not try to “train through” fatigue. After the first trimester, the enlarging uterus can cause obstruction of venous return when an athlete is lying on her back, so athletes will have to adjust weight-training and floor exercises appropriately.
~Nutritional Concerns Athletes must also be aware of their nutrition during pregnancy. They should take a pre-natal vitamin and on average, will need an additional 300 calories daily; however, the adequacy of an athlete’s dietary intake is ultimately determined by appropriate weight gain during pregnancy. With adequate nutrition, there is no evidence that training has a detrimental effect on labor or fetal growth. The babies of regularly exercising women appear to tolerate labor well. They also have been shown to have a similar head circumference and length, but lower body fat at birth and at five years of age compared to babies born to non-exercising mothers.
~Environmental Concerns Environmental conditions should be taken into account when exercising. To avoid hyperthermia or risk of relative dehydration, pregnant women should dress appropriately, drink appropriate amounts of fluids, and avoid training in extreme heat.
~Other Risks The highest risk to mother and fetus with exercise is trauma, and this can be minimized by avoiding training in an environment with a high risk of trauma or falling, especially as the woman’s balance changes throughout pregnancy. This includes discontinuing cycling outdoors and avoiding running in slippery or icy conditions or on uneven terrain after the first trimester. As weight increases, and changes in the center of gravity and curvature of the lower spine lead to more discomfort in later pregnancy, swimming and other water-based exercises, such as aqua-jogging, can help an athlete maintain aerobic fitness in a no-impact environment until she is ready to resume biking and running after delivery. There are some contraindications to training during pregnancy, including heart and lung disease and premature labor. Patients with these conditions or any other significant medical problems or pregnancy complications should be under the close supervision of a physician. All pregnant women who desire to continue their training should have regular appointments throughout their pregnancy and consult with their primary care sports medicine physician for any specific questions about their training regimen.
Just a little information!
Monday, January 26, 2009
Woke up with the worst headache ever man I couldn't believe it, my eyes were watering and everything! It started around 2:00 am and I just couldn't get it under control! About 8:00 I tried a Spark because I had to teach water at 9:00 so I had to try something other then medication it helped thank gosh!
Workout for today 2 water classes
and 30 min. run!
nice and easy day!
Ways To Be Happy:
1. Make up your mind to be happy.
2. Learn to find pleasure in simple things.
3. Make the best of your circumstances.
4. No one has everything, and everyone has something of sorrow intermingled with gladness of life. The trick is to make the laughter outweigh the tears.
5. Don't take yourself too seriously.
6.Don't think that somehow you should be protected from misfortune that befalls other people. 7. You can't please everybody.
8.Don't let criticism worry you.
9. Don't let your neighbor set your standards. Be yourself.
10. Do the things you enjoy doing but stay out of debt.
11. Never borrow trouble.
12.Imaginary things are harder to bear than real ones.
13. Since hate poisons the soul, do not cherish jealousy,
14. Avoid people who make you unhappy.
15. Have many interests. If you can't travel, read about new places.
16. Don't hold postmortems.
17.Don't spend your time brooding over sorrows or mistakes.
18.Don't be one who never gets over things.
19. Do what you can for those less fortunate than yourself.
20. Keep busy at something. A busy person never has time to be unhappy.
21. aways tell the people you love you love them!
Live is way to short to be a grumpy!
Have a great night!
Workout for today 2 water classes
and 30 min. run!
nice and easy day!
Ways To Be Happy:
1. Make up your mind to be happy.
2. Learn to find pleasure in simple things.
3. Make the best of your circumstances.
4. No one has everything, and everyone has something of sorrow intermingled with gladness of life. The trick is to make the laughter outweigh the tears.
5. Don't take yourself too seriously.
6.Don't think that somehow you should be protected from misfortune that befalls other people. 7. You can't please everybody.
8.Don't let criticism worry you.
9. Don't let your neighbor set your standards. Be yourself.
10. Do the things you enjoy doing but stay out of debt.
11. Never borrow trouble.
12.Imaginary things are harder to bear than real ones.
13. Since hate poisons the soul, do not cherish jealousy,
14. Avoid people who make you unhappy.
15. Have many interests. If you can't travel, read about new places.
16. Don't hold postmortems.
17.Don't spend your time brooding over sorrows or mistakes.
18.Don't be one who never gets over things.
19. Do what you can for those less fortunate than yourself.
20. Keep busy at something. A busy person never has time to be unhappy.
21. aways tell the people you love you love them!
Live is way to short to be a grumpy!
Have a great night!
I had people give me awesome feed back on the Herbal Cleanse my sister said it has helped her with the excess water weight!
Here is some other products I would suggest with that!
Herbal Cleanse
Metabolic Cleansing System Supplements
CATALYST™ (again this will tone you while your working out)
Amino Acid Supplement
ThermoPlus™ (This one will work with your metabolism helps with the fat burning)
Vitamin and Herbal Dietary Supplement
Here is some other products I would suggest with that!
Herbal Cleanse
Metabolic Cleansing System Supplements
CATALYST™ (again this will tone you while your working out)
Amino Acid Supplement
ThermoPlus™ (This one will work with your metabolism helps with the fat burning)
Vitamin and Herbal Dietary Supplement
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