Fitness Friday/Maternity Mommies: Walking the Whrrl

Fitness Friday/Maternity Mommies: Increasing Your Steps

Last week I talked about Nintendo’s Personal Trainer: Walking for DS and we explored how many steps was “enough” in the course of a day. Much to my dismay I discovered that anything less than 5000 steps per day was considered a “sedentary lifestyle”.

So, how do we increase our daily steps? This week I did some exploring… this is what I learned:

20 min of walking or aerobic stepping will net you roughly 2000 steps.

2000 steps is the equivalent of roughly 1 mile.

If swimming is your thing, you can add 150 steps per day for each minute you swim.

But what if you aren’t going to add exercise to your routine? What if you are starting slowly and just want to find ways to add movement to your day to day activities? Here are some tips:

Add 3-500 steps to your day by parking in the spot furthest from the entrance at the grocery store. Double that by walking your cart all the way back into the store when you are finished shopping and loading your car.

When shopping for groceries, don’t skip the aisles that aren’t on your list. Quickly walk down them anyway. At my store of choice, Dillon’s, this adds 40 steps per aisle.

When you talk on the phone, walk around instead of sitting down.

If you are in an office…use the restroom or water cooler furthest from your desk.

What are your tips for adding extra steps to your day? What simple ways can you think of to get more movement into your life?

Do you have a Fitness post you’d like to share?  Want some extra support in your fitness/weight loss journey?  Check out Wii Mommies and link up…or sign up in our forum and  join the fun!  You don’t have to be a mom…you don’t even have to own a Wii…just have a desire to be healthy and part of a great community!

Fitness Friday/Maternity Mommies: How Much is Enough?

If you follow the Wii Mommies at all…you have heard us talking about Personal Trainer: Walking
for the Nintendo DS.  I’m not going to spend time reviewing it for you here…there are several awesome reviews you can read at Momspective, Real Life Blog, and at The Dad’s Center.  I’m here today to talk to you about the nitty-gritty… how does this work? What do we need to do to make the most of this great new tool?

Like everyone else I know who is using this new game to keep moving…my husband and I are in competition to see who walks more steps during the day.  I’m pleased to say that I am in the lead…proving once and for all (?) that I don’t JUST sit around all day watching Soaps and eating BonBons.   What I am enjoying is not only the tracking of my steps…but the ability to see what my movement looks like throughout the day.  Am I resting like I should be to keep my pregnancy in check? Am I sitting too much?  Do I push hard and then crash?  Its very easy to see patterns in my behavior…or “Life Rhythms” when I look at the graph on the DS each night.

So I can see my patterns…and track my steps.  The Personal Trainer sets a default goal of 3000 steps per day….but how much should I be walking? What is a decent amount of steps to be taking and what should I do to increase my activity?  These are all questions that I’ve been asked over the past three weeks as I talk to everyone I possibly can about Personal Trainer: Walking.

So I cracked open my computer and began to search…to see what research has been done…to see how much we really should be moving…is it the 3000 steps a day that the Personal Trainer defaults to?  Not. Even. Close.

The best article I found was on About.Com based on research published in a 2004 issue of Sports Medicine by Dr. Catrine Tudor-Locke.  I find About.com a reliable source of information…their health and fitness articles are reviewed by their medical review board…a board of certified medical professionals.

Based on the idea that 10,000 steps a day is an active lifestyle…the article breaks down your number of steps into lifestyle patterns like this:

*Under 5000 steps per day is qualified as a “Sedentary Lifestyle”

*5,001 – 7,499 steps per day is considered a “normal” activity level exclusive of sports/exercise.  This would be considered “Low Activity Lifestyle”

*7,500 -9,999 steps per day accounts for daily activity that includes some exercisze/walking or a job that includes more daily walking.  This is a “Somewhat Active Lifestyle”

*10,000 steps a day is the referrence point used to qualify people as having an “Active Lifestyle”

*Anything over 12,500 steps per day is considered a “Highly Active Lifestyle”

“Whhhaaa??”"  I have a lot of work to do.

So what do you do if you are a sedentary person trying to increase your walking?  You don’t want to set yourself up for failure.  A person who walks 3000 steps per day isn’t going to jump to 10,000 with no complications or much success.  What is a person to do?  This article suggests that you wear your pedometer and track your steps/activity for several days to determine your average steps per day.  Then slowly increase your steps by 2-3000 steps per day.  This is the equivalent of 20-30 minutes of walking.  That is NOT much time to step up your activity level!  When that becomes average…step it up again (pun intended).

Adding 2000 steps per day to your routine can keep you from gaining weight.  6000 steps per day promotes a lower risk of death and 10,000 steps per day promotes weight loss.  2000 steps is approximately 1 mile.  You don’t have to walk that mile all at once, however, to reap the benefits of the steps.  Broken up over the course of a day you will still benefit from being a more active individual.

Fitness Friday/Maternity Mommies: Are We Done Yet?

31 weeks and counting!!  This morning is my ob appointment and I’ll get my weigh in.  Two weeks ago…before I left for BlogHer I was 13lbs. from my start weight.  I’m gaining about 1lb a week… which is the general rule for this stage of pregnancy.  So why do I feel lousy?

Because I’m pregnant.  LOL.  That and my OB set a goal for me to only gain 15 pounds.  I’m not going to make it.  My own goal was 20lbs…I’m not going to make that either, I’m afraid…but I’ll be close.  If I continue at this rate I will have a total gain of 23lbs.  This should be amazing to me…not dissapointing.  TWENTY-THREE POUNDS.  That is a hell of a long way from the 60+ I’ve gained in previous pregnancies.

I’ve been derailed in my plans to exercise.  Contractions keep me less active than I would like.  I’m thrilled to be using the Personal Trainer: Walking for Nintendo DS because it is making me aware of exactly how much I rest and don’t rest…how sedentary I am.  But I’m staying on track with my eating.  This is a major accomplishment and a success due in no small part to the Wii Mommies and all of the support and accountability I have through this group.

So find my tweets, my posts… all based on keeping me healthy and on track in these last few weeks of pregnancy and beyond.  I need YOUR help as well…it is through the success and trials of everyone around me that I stay motivated … that I continue to see a goal at the end of this journey…one that seems obtainable.

That is what this is all about, really.  Support…friendship…accountability.  Without these things each of us would be fighting an uphill battle.

So…if you find yourself struggling to stay healthy, strugglingn to lose weight…check out Wii Mommies blog and forum.  You don’t have to be a Mom…you don’t have to own an Wii   It is a place to find all kinds of support and encouragement.  You can follow us on twitter through the hashtag #wiimoms .  Have a blog?  Post your trials…your successes…then link up with us on Fitness Fridays and get even more support from those around you.

Fitness Friday: Maternity Mommies: Imposter

This is my day for coming clean with the rest of you fabulous Wii Mommies. I feel like a total imposter (Julie says its hypocrite…I don’t think it matters THAT much)… because you all are working so very hard…and I just am not. I encourage you, I NAG you (Chris…I mean you), and I am genuinely happy for you…and sick with myself.

I was so optimistic this pregnancy…maybe a little bit in denial. When I was pregnant with Lilli I was on bedrest from 19 weeks on because I was having contractions that landed me in the hospital. Nothing EVER came of those contractions but for a wee little bit of dilation. Let’s say “Irritable Uterus”. A better description would be “irritating uterus”. So here we are with #3 and I’m thinking that exercise and less weight gain will help me avoid that complication again…but I was wrong.

Maybe its that I started 18lbs over my previous start weight…maybe its that I’m getting OLD (I will be 35 in August) or maybe its just the way I’m built. I’ve been having fairly regular contractions since I hit the 18 week mark, 5 weeks ago. I was thinking that doing the EA Sports Active would be okay with just the upper body and dance routines..a little Wii Fit FreeStep on the side…but in reality I can only do that about every 3 days or so…and that is the ONLY thing I can do that day…no shopping, no housecleaning, nothing else or I’m in some serious trouble…and I’m generally worn out the next day as well. Am I that out of shape? Other pregnant women are working out and getting fit!!

NOW…that being said…it is also important to know that I am completely at peace with the well being of my baby and my pregnancy. I’ve delivered 2 healthy, full term babies..this one will be no different. I get my cervix checked via sono on a regular basis to make sure nothing crazy is going on. It is just annoying…and a little painful.

So there it is…I’ve unburdened my soul…I feel *slightly* better. I’m just unable to work as hard as the rest of you right now…but darn it if I’m not holding on to your every struggle and success to get me through and keep me motivated to burn all of this off once this little boy arrives!

All whining aside…I AM doing SO MUCH BETTER this pregnancy than I did with either of my other two…its just that pesky 18lbs extra I started with that is making it not seem so. Today I am 23 weeks pregnant (26 if you ask me LOL) …and to date I have gained 8lbs. EIGHT! That is unheard of for me. I would really like to have my total weight gain for this month be 3 lbs, not 4 ..and I have one week to go *gulp*…wish me luck.

To see some REALLY fit folks giving it their all…visit the Wii Mommies. Have a fitness goal of your own? Grab our button and BLOG IT! Then come on over on Fitness Fridays and link up your story! Need some support or advice? Join us in our Forum. This ain’t just for Mommies you know!

Fitness Friday: THE BIG RACE

If you follow me or the other two Wii Mommies on Twitter… you may have seen us tweeting with the hashtag #thebigrace with vague references to what we have in store….

Well the time has come!! The Wii Mommies are taking a short detour in our mission to Fitness this week…everyone has been working so hard…its time for a little play! In just 4 weeks we will be hosting a giant Mario Kart Race!

Starting this Monday, June 15th members of the Wii Mommies Forum can begin to register for The Big Mario Kart Race. What’s that? Not a member of the forum? What are you waiting for?? Not only will you be able to join in the Mario Kart racing fun…but you can get support in all of your fitness ventures! You don’t even have to be a Mom to join!

Here are some benefits to joining the Wii Mommies Forum:

* Support from nearly 750 members with goals just like yours: To get fit…to get and stay healthy!
* Tips and tricks as well as recipes that will help you cook for a more healthy you and your family!
* Your own personal therapist! Ok…sort of. We have an entire “On the Couch” section of our forum where you can look for support in areas not directly related to weight loss and fitness…but which absolutely affect your ability to accomplish your goals!
* Exposure! The next 8 people in our forum to reach over 100 legitimate posts will get their blog’s RSS feed routed straight into the forum. After that…it will take 200 posts to get your feed linked in.
* Don’t forget…access to the Greatest Mario Kart Race on Earth!!

Ok…so next week, Monday June 15 through Friday June 19th you can sign up for The Big Race.

In order to register and play you will need to following things:
* Be a member of the forum
* Have access to Nintendo WFC (internet access)
* Have a Mario Kart Driver’s License Number to enter at registration (see Julie’s Post)

That’s it!

Some of our details are up in the air…and will be subject to how many people we have register for the race. We will release You will be divided into teams of either 6 or 12.

Each team will have a Captain designated by the Wii Mommies.

The races will be run on the standard courses on the Nintendo Wii Mario Kart game. This way you don’t have to worry about unlocking courses or characters in order to race…and you will not be hit with a course you’ve never raced before (unless you don’t practice!!) when it is time to race.

All races will be VS races… no Coin Runners this time. We will run a cup series in order to determine winners and team Captains will verify the winners for us. Courses and series will not be announced until the day of the race! (Gotta keep it interesting!)

Here is the schedule:
June 15 – 19th : The Big Race: Mario Kart registration in the Wii Mommies Forum

Week of June 22nd: We will announce the number of participants and assign team captains.

Friday, June 26th: We will announce teams and “brackets”. A special section of our forum will be open that will list all participants by team and their Mario Kart Driver’s License Number. This will allow you to begin registering each other on the Nintendo WFC. We will register by DL numbers ONLY…not personal Wii registration.

Monday, June 29th: We will announce the actual dates and times of the races.

Friday July 3rd: Deadline to have your act together! You must have everyone’s DL numbers registered on your Wii by this point or you will not be allowed to participate.

Week of July 6th: THE BIG RACE

You can use the hashtag #thebigrace along with #wiimoms to tweet about this on Twitter. You can practice online with other members of the forum…and you can meet up with your team to practice once they have been announced. If you have questions or problems, tweet them or leave them in the forum and we will do our best to help you out!

Not a great gamer? Don’t worry! Neither are we!! Sarah has a great post that will get you started on Mario Kart Racing…with some tips and tricks to help bring out your inner Indy Driver.

Fitness Friday: EASports Active and This Wii Mommy

I’m really hoping this week that we will see a lot of posts about the EA Sports Active! Not because I want to promote it…because I’m so incredibly curious as to what everyone’s impressions are. I want to feel the excitement as people are re-energized by a new twist to their workout routine.

I was super excited that the beginning of the 30 day challenge fell during Julie’s visit to Kansas. I’m getting a little nervous about my own exercise routines with my pregnancy. I’ve had complications in the past and I’m sort of treading on thin ice as it is..so I don’t want to do anything to jeopardize my pregnancy or my ability to work out. So I was thrilled that she would be here and I could use her experience with the EA Sports Active to help me customize a challenge workout that would be both safe and beneficial.

When we got the profile set up we headed straight into the challenge. Julie was showing me how to customize the workout and how to x out the things I shouldn’t be doing….and we kept x’ing and x’ing… and when we were finished…we had an 11 minute workout that had a target caloric burn of around 75. Oops. That wasn’t going to do anyone any good.

So we played around for a little while and decided that the best bet for me right now was to do the upper body workouts that are separate from the 30 day challenge. I take great issue with my arms and their flabbiness and in a pregnancy where I have little control over my body…this seems like an area I should be able to actually see some progress in.

I will be following the schedule of the 30 day challenge (I’m on Day 4 today)… and attempting to use the Wii Fit at LEAST on my “off” days to do some aerobic exercise.

I’ve found the upper body exercises…at low intensity…to do a fabulous job of exposing my weakness!! My arms were hurting as I did the first day of exercises. Julie kept asking me if anything else hurt…could I “feel the burn” anywhere else. The only thing I could think of was that my front-heavy self wasn’t liking the bent rows very much and it made my back hurt.

I discovered on Tuesday what she was talking about. My back was ACHING…in a good way! I can feel across my shoulders and down the sides of my back muscles that have been neglected. I’m having more and more trouble with my posture the more my tummy grows…and I felt strength in my posture that I haven’t felt in a couple of months!

Julie and I made a vlog of my Day One experience…but, true to form, I haven’t finished editing it yet. I’ll try to get it up and running before the day is over! It will be good for a laugh, no doubt!

I also want to take a moment to invite you all to visit Frugalicious Mommy and welcome her to the Wii Mommies forum! She and I are sharing many similarities in our pregnancies…both pregnant with #3 … we are due just weeks apart from each other… and we both love our wii fits! The difference, I believe, is that she looks pretty in shape to me!! ANYWAY…I have tweeted and tweeted to find another preggo taking the 30 day challenge to no avail.

I received an extra copy of EA Sports Active to give away to anyone I chose to be a workout buddy…so I thought what better than to add another preggo to the blogroll! Virginia will be joining us next week on the challenge once she receives her Active!

I look forward to hearing what you all have to say about the 30 day challenge…about your own fitness quests… about pregnancy or fitness in general!

Want some support on your journey to a more fit you? Check out the Wii Mommies website and forum and see what all of the fuss is about! Find your niche and receive much needed support to help you achieve your goals!

Fitness Friday/ Maternity Mommies: Cooking Smarts

We all know that by preparing our own food we can eat a lot more healthfully than we do when we eat out or eat pre-packaged foods. I did a post on making good decisions when you go out to eat, I thought this week I would do a post about making good decisions when you cook at home.

Calories, fat and salt intake often get overlooked in the way we prepare our foods, so here are some ideas that can help you cut calories without sacrificing taste:

*When you saute vegetables for a recipe, or to eat on their own, use cooking oil spray instead of butter or oil. Coat your pan and keep a close eye on your veggies…the result is the same…minus the extra calories and fat. I received a tweet about this on Twitter the other day suggesting that you can also use apple juice to saute your veggies and it adds a yummy extra bit of flavor…I haven’t tried this one, but I intend to!

* Do you love grilled cheese? I do! The same principal applies. Don’t slather your bread in butter…or even margarine, spray your bread with cooking spray to help the gooey process.

* Cream sauces are one of my favorite things…but I am horrified at what it does to my daily points count..and I always feel so “heavy” after eating. You can substitute cream, milk or half and half in most recipes with fat-free evaporated milk! The color is a little off…it is darker than cream or milk would be, but there is little taste difference, and you can season up your dish if you do notice a flavor difference.

*Applesauce can replace 1 to 1 oil in most baking recipes. If you use natural, unsweetened applesauce you can cut your fat intake drastically. If your recipe calls for a very large amount of oil…you may want to experiment first with a lower ratio.. maybe half applesauce and half oil. You can also substitute 1/4c. applesauce for eggs in most baking recipes. It works as a binding agent and also to add liquid to the recipe in an equal way.

* Cheese. I could do an entire post on cheese, we have a love/hate relationship. When I was younger I changed my diet from vegetarian to vegan for a short while and discovered that I really did not miss cheese so much after all! I don’t remember how or why I went back…lazy, I’m guessing, but I did. When my daughter was born we discovered she had a milk allergy and I couldn’t eat dairy products for nearly 8 months. I was reminded of what an “extra” cheese is. Try cutting the amount of cheese you use in your recipes…unless it is a main ingredient (I’m guessing cheese enchiladas just wouldn’t be the same). I’m willing to bet you will discover what I did: there is an entire world of flavor in food that is covered up by cheese. I actually prefer to eat pizza (most of the time) without cheese. The flavor of the sauce and the seasonings is really great and the grease ration goes WAY down. Do you like the extra “bulk” that cheese gives to your recipe? Try filling the void with tofu (yes, I’m serious) or some extra veggies for flavor.

There you have it…some of my favorite tips for cutting the calories and fat out of your cooking habits… I hope this can inspire you to start cooking a little smarter…every little change you make will bring you further on your journey to fitness and well being!

Are you pregnant or post-partum and trying to maintain a fit and healthy lifestyle? Blog about your efforts and then link up here every Friday. Want to read other Fitness Friday posts from people just like you struggling to get fit and be healthy? Head on over to the Wii Mommies and read about their journeys… then grab the button and link up your own story!

Without support and accountability these goals are much harder to obtain. Sarah Pinnix, Julie Maloney, Cynthia Werry and I formed the Wii Mommies with the goal of helping and supporting other people on this journey…and receiving the same in return! Visit our forum…then become a member and join the fun! You need not have a Wii to play!

Fitness Friday/Maternity Mommies: Breastfeeding, Diet and Exercise

Even though I am pregnant and doing my best to stay fit and healthy…I am also a nursing mom. I am still nursing my second child, Lilli, who is 17 months old. I thought this week I would talk a little bit about nursing, diet and exercise.

Nursing is a different experience every step of the way…. it changes as your child grows older and relies less on your for their complete nourishment. I heard all kinds of people talking about how your pregnancy weight would “fall off” when you were nursing… this was a total myth for me. Your body can actually hold on to extra weight longer while you are breastfeeding…like an emergency storage. It “knows” you are feeding another soul and wants to be prepared. I found weight loss MUCH simpler after I quit breastfeeding my son.

Whether you are exercising to lose weight or exercising to stay fit here are some important tips to remember while you are nursing:

*Do not attempt exercise in the first two months after giving birth. Your body needs time to adjust to breastfeeding and you need to establish both a routine with your child and a milk supply.

*You need a caloric intake of 1500-1800 per day while you are nursing. Falling below this can cause you to have a drop in your supply as well as cause health issues for you.

*Exercising alone has shown to have no impact on your breast milk, or on your baby. There is no need to wait to feed your baby after you have exercised.

*A nursing mom should not lose more than 1.5 lbs per week…or 6 lbs per month. Losing weight at a rate faster than this (over an extended period of time…by restricting your caloric intake below 1500 per day)can cause your body to break down fat soluble environmental contaminants and toxins stored in body fat and release them into your breast milk.

*If you want to work on weight loss you can cut back on your fat intake while you are nursing and increase your protein.

*Eat several smaller meals and snacks throughout the day instead of 2-3 large ones. Just like any diet plan, eating more often will help to prevent “starvation mode” …keeping your metabolism high.

Talk to your doctor or lactation consultant if you are breastfeeding and trying to lose weight. Make sure that you have their support in your efforts, stay away from fad or restrictive diets while you are nursing. Do not take supplements or diet pills and be very careful of any herbs you put in your body while you are nursing.

Check online resources like KellyMom.com and AskDrSears.com to help find guidelines and reliable, scientifically based information to help you on your breastfeeding journey.

Want to read more Fitness Friday posts? Check out Wii Mommies and join us in our forum where you can talk to, support and be supported by other people on their fitness and weight loss journeys!

Want to hear me babble on just a little longer about Weight Loss, Getting Fit and Pregnancy? Join me and one of my Wii Mommies co-founders, Julie Maloney as we host our second BlogTalk Radio show on the Role Mommy Network, today, Friday May 15 at 1pm EST.

If you have a blog post about trying to get or stay fit during pregnancy…struggling to exercise and get fit post partum and nursing…link up here! We are all in this together!!

Maternity Mommies Fitness Friday

I wanted to wait to post this until I had completed my 16wk OB check this morning. I’m using these appointments as my true gauge of weight gain for my pregnancy. And….**drumroll please** I am still -2lbs from my start weight! I am so super excited about this! I have a personal goal of not surpassing that start weight until after 20wks and it looks like I’m going to make it! By this point in each of my other pregnancies I had gained nearly 20 pounds (that is being kind, I think).

At the start of each of my other two pregnancies I was not THIN…but I was in a good place…I had lost weight, I was working out and feeling good…a great starting point for pregnancy. In each of those pregnancies I stopped working out, stopped following my diet and gained an astronomical amount of weight.

With pregnancy #1 I think I gained at least 60lbs. I gained even more after Brendan was born and I was housebound for nearly 4 months.

With pregnancy #2 I gained at least 45lbs. With Lilli I KNEW what it could do to me..how hard it would be to get off…but I went on partial bedrest and then, gave up.

My point is…even though I started out 18 pounds heavier…if I keep up the pace…I will weigh LESS at 20 weeks than I did with either of my other pregnancies.

This is such a nice lead in to what I wanted to talk about today! There is NO WAY that I would be in this position if I had not met Sarah Pinnix, Julie Maloney, Cynthia Werry and, of course, the Wii Fit. They are where it all started….and it all continues…with each and every one of you.

If you have heard anything that we have been saying lately…or if you listen to Julie AT ALL… you will have heard this: “There are three components to weight loss: Exercise, Diet and Support.” Exercise and Diet are really up to you…but they are nothin’ without that third piece…support…and that, my friends..we can do for each other.

When I first learned about the Wii Fit back in November I heard about Julie and her success with weight loss…I met Sarah one night and we thought it might be fun to start a Twitter Group that supported each other in our Wii Fit expedition…then I sent an email and said “Hey…you know what we COULD do….” and the Wii Mommies were born! What is important to us is success. YOUR success!! We all put a LOT of time and energy into our own weight loss and get fit journies… as well as into the forum, our parties, our blogging and YOU. This isn’t your typical job…we don’t get paid… we are doing it because we know how important support is. We need it, you need it…so why not get it from each other?

The end of winter…waiting for the Spring…its a killer. We all took a step back. I got pregnant and sang the first trimester blues…and activity died down. The initial enthusiasm wore off…for everyone. But then we saw what was happening…and we won’t make that mistake again!

It is VITAL that we turn to each other..in success, in “failure”, in our attempts to make life a little bit better for ourselves and for our families.

There are sections of our forum for just about anything…would you like to see something that isn’t there? Let us know! We want to do what it takes to help you lose weight and get fit.

Without the Wii Mommies…ALL Wii Mommies (and daddies and kiddos….and…and…) I would be crying my eyes out at my “uncontrollable” weight gain during this pregnancy. Instead I’m eating better, I’m seeing what lies ahead…and when I fall off the wagon…when I eat a bunch of junk…or skip some (21) days on the Wii Fit…it is that much easier to come back….because I’ve got someone waiting for me … wondering where I’ve been..and asking what they can do to help.

What do YOUR fitness goals look like? What type of support do YOU need? Write a post about your fitness journey and link up with the Wii Mommies on Fitness Friday! Check in with others who are on their own journey as well. Pregnant? Trying to get/stay fit during these loooong 40 weeks? Blog that too!! Then link up with me here for Maternity Mommies!

Next Page »