Training for two: What's working in the second trimester

"So what do you do?"

The question from the personal trainer and wellness coach sitting across from me at the table caught me off guard. I was there to talk to him about what he did and what others could do for a work assignment. I wasn't there to talk about me.

But then I looked down at my belly, and I realized at this point in the pregnancy it's not 100 percent clear that I'm training for two. The midsection, covered in layers of sweaters, looked thick — not fit.

Feeling put on the spot, I started scrambling.

"I run."

"I like long distances!"

"I strength train, too. Two times a week!"

And then there was a sigh of relief. I felt as if I had proven myself to the trainer, given myself credibility to be working on the piece that I was.

There might have been a part of me, too, that was convincing myself. I'm definitely running — and working out, in general — less than I did 8 weeks ago. It's in large part because I'm no longer training, another part because of a changed teaching schedule. And, to be honest, there is a tiny part that doesn't want to stress about doing much more.

Here's how my weeks look:

Monday: Rip (45 minutes)
Tuesday: Run, 5-6 miles
Wednesday: Rip (45 minutes)
Thursday: Run, 5-6 miles; lead boot camp
Friday: Rest
Saturday: Run, 8-9 miles
Sunday: Run, 6 miles

Last week, I logged 26.66 miles (creepy!), and I felt good with it. Each run felt long enough but not exhausting and overall strong. My pace has yet to drop significantly, which might be the most surprising thing. I ranged from an 8:59 pace over 6 miles on Sunday (by myself) to a 9:47 pace for my long run, which included about 3 miles on trails. Most outings are in the 9:15 range.

I have seen more of a change when I'm resistance training. I haven't taught Rip two times a week since the spring, and my weight selections are definitely lower than what they were. I have seen some slight improvements over the past couple weeks, and I attribute that to the mind-muscle connection. Basically, my body is remembering what the hell it feels like to do Rip twice a week. I do have a harder time with core and I can feel myself struggle with planks and push-ups. The extra weight in the belly has me selecting modifications in tracks/workouts when I otherwise wouldn't.

I would like to add some light cardio on the days I teach/do Rip. I've been far too addicted to "America's Next Top Model" on Prime, and I'm contemplating only watching it if I'm walking on the treadmill. I'm also hoping to have my bike on the trainer soon so I can just spin the legs for 30 minutes. It's not so much about fitness or calorie burn but keeping up my energy. I feel as if I'm more tired at night than I was with Miles, and it's too easy to fall asleep at 8:30.

I'm 19 weeks today, and I'm fully aware that I am in the honeymoon period of pregnancy. I'm not large and in charge but I'm not sick and napping all of the time either. I'm just soaking up all that I can now and hopeful that it does a body good later. My goal is — and has been — to do what I can for as long as I can until it doesn't feel good. If it stops being enjoyable or rewarding, it will be time to step back and reassess.

Weekly Training Update: 6/16-6/22

"It's not your workout. It's not about you."

If the presenter stressed one thing during the HIIT and Tabata workshop on Sunday, it was that interval classes are meant to be coached rather than 100 percent instructor led/modeled. She said that there was no way that an instructor can go all out in a class and still be an effective and safe leader.

I nodded my head. Many, many times. If there was anything I needed to hear, it was that.

I struggled this past week with how to balance my class load with my own workouts and running. My new session of boot camp (email me if you are local and interested) includes two mornings and one evening. I also have two classes at the Y on Thursday - another boot camp and Ripped. Coming from an instructor-driven group exercise background with Bodypump, it's hard for me not to participate with the students. I want to work hard so they can aspire to work hard and, I'll admit, having the pressure of leading pushes me past my limits.

But five classes is a lot in a week - for anyone. Factor in four days of running, and it's a bit crazy. On Friday, a rest day (thank God), I was so sore that I was walking around as if I had ran a marathon the day before. I shuffled through 10 miles on Saturday, wondering how on earth I was going to do it. And, on Sunday, I almost felt looser and more rested after the long run.

The challenge will be figuring out how I most enjoy leading without killing myself. I like participating but I need to take care of me, especially this week as I'll be running ZOOMA Napa Valley on Saturday. I have to be my best me so I can be a better instructor.

My new love-to-hate exercise that I learned at training. I need some more practice before adding it to class.

The week, in training:

Monday, June 16
CROSS TRAINING | Boot camp
Programmed for shorter 10-minute bouts and included a few games - like Musical Mats. Last one in gets to do burpees.

Tuesday, June 17
RUN | 3 miles    
Time: 27:02     Pace: 9:00
A family run. I pushed the BOB for the first half and then Mark took over.

CROSS TRAINING | Boot camp

Wednesday, June 18
CROSS TRAINING | Boot camp
Four stations: cardio, lower body, upper body and core. One minute at each.

RUN | 5.53 miles 
Time: 49:24     Pace: 8:55

This run was not my run. Mark and I had some differing opinions, and I left a bit disgruntled to hit the Y for intervals. I get there and all of the treadmills are out of service. I almost skipped the run but headed outside without a watch in the oppressive humid conditions. I timed the run with my phone but had some user issues because why wouldn't I. The run was saved by texts from one of my favorite people. Luckily, I managed not to drown in my own perspiration and not sweat off what remains of my chesticles.

Thursday, June 19
RUN | 4.04 miles
Time: 38:18     Pace: 9:28
I had grand plans that I was going to run closer to 6 miles this morning but the soreness in my legs dictated otherwise. Joe was kind enough to oblige me in the slow and easy category, which made the run feel quite nice, and left us with negative splits.

CROSS TRAINING | Y boot camp + Ripped
Boot camp worked off a four-exercise format with each round incorporating a cardio, lower body, upper body and core exercise.

Friday, June 20
REST

Saturday, June 21 
RUN | 7.5 miles
Time: 1:08:10     Pace: 9:05

When you miss an interval workout, it only makes sense to pair it with long run. Two birds, one stone? 3.5-mile warmup then 8 x 2 minutes w/2-minute recovery. My legs were not feeling it from the start, and I was sure I wouldn't finish the intervals. Thankfully, my husband pulled me through. Our pace wasn't as strong or consistent as a couple weeks ago but I did get it done. Interval paces: 7:57, 7:56, 8:03, 7:37 (talked to runner passing by), 7:52, 8:04, 7:47, 8:21 (shitty hill)

RUN | 2.6 miles
Time: 24:30     Pace: 9:26

I forgot how hard doubles are! I had plans to meet a moms group at the park but it was a cluster. I decided to still run and do 2.5 to hit 10 for the day. It was a bit rough with the stroller in the beginning but hit a groove. It must have been the "Wheels on the Bus" album.

Sunday, June 22
CROSS TRAINING | HIIT and Tabata workshop 
During the training, we did two different workouts - one about 15 minutes, the other closer to 30 minutes. The first was a rest-based training workout, and the other incorporated Tabata, anaerobic intervals and high intensity interval training. A lot of the exercises were basic but challenging, and I had to get over my avoidance of burpees.

Packing for a fitness workshop: Get your learn on

There's knowledge and then there's practical application. Up until today, I had obtained the knowledge.

Now, I have the practical application.

As part of the continuing education requirements for my ACE personal trainer certification, I attended a high intensity interval and Tabata training workshop offered by NETA. It was a five-hour class at an area fitness studio, and it was focused on how to apply the fundamentals and theories of interval and rest-based training to clients and group fitness classes.

In other words, it was like brain candy to this enthusiast.

We talked shop, were coached through workouts and programmed our own sessions while we picked up new exercises, techniques and coaching cues. The movement was interspersed through some lecture time and though it sounds boring, it was really a great refresher for some of the material from my ACE studies. Hello, EPOC and OBLA!

But of course, being present isn't the only thing that made the day successful. It was being prepared.

The HIIT workshop is the third of the type that I have attended - the others being my Bodypump and Piloxing certifications. While each required a different set of materials, there are some must-have items to bring in your gym bag.

Here's what I like to put in my Apera bag.

• ID and paperwork.
• Water and/or sports beverage. You will no doubt be working out, even if it's just a 15-minute session, and hydration is key. I brought a water bottle and two tubes of Nuun - Cherry Limeade Energy and Kona Cola. 
• Snacks and/or lunch. Most workshops will at least go through lunch if not last all day. It's paramount to make sure you have the nutrition you need to keep your brain focused and body performing. Today, I brought string cheese, pistaschios and cucumber and tomato salad for lunch. To snack on, I grabbed a chocolate mint INBar from the gas station.
• Pen and paper. Even if there is a course syllabus or program materials, the presenter will give you information that is not included - whether it is background or from experience. I love to write down coaching cues and exercise ideas from other instructors present, too.
• Yoga mat
• Towel. You will want something to wipe off with and not all gyms will be have equipment/supplies available to training participants.
• A sweatshirt. After a workout, the gym will no doubt feel cold. You will want something warm to put on while you are listening to the information. 
• Clean shirt. For after, obviously.
• Other clothing items. You might also want some sweat pants to put over capris if you are especially cold; flip flops for comfort; and fresh undies for smell factor. I also like to bring a pair of ProCompression socks if it's a particularly intense workshop or certification. The intensity that you will bring to a workout when other instructors are present is INSANE, and you will need to recover properly.
• Phone and headphones. Depending on the program, you might need to review choreo on your own and ear buds and music are essential.

It sounds like a lot of stuff - and it is. You most definitely want to pack the night before, even if you are attending a training in your hometown (as that might not always be the case).

I was lucky enough, though, to be recently given an Apera bag to test out. The yoga tote that I chose has storage upon storage, with a compartment for shoes, vented compartments, washable insert bag and wipeable linings. There were several zippered pockets on the outside that allow for easy access and a safe, dry place for electronics such as the phone and ear buds you'll need. I especially loved the outer pocket for a water bottle as I have a habit of tossing one in my bag without pushing down the top. My sloppiness = a hot mess.

From the company:

Apera bags don't stink. Literally. Groundbreaking antimicrobial product protection, inside and out, resists bacterial odor. Our innovative vented compartments allow your bag to breathe, while clever wipeable linings make for easy cleaning. How's that for a refreshing approach to your bag? And Apera's intelligent storage make our bags extremely functional. Your shoes, electronics, and wet or dry gear are kept separate and organized. And the amount of stuff you can carry is unbelievable. Really, you have to see it to believe it.

And, right now, all Apera bags are 20 percent off through July 21. Also, any style of Blue bag, including the Yoga Tote, and all duffel packs are 40 percent off. Apera also hosts a monthly giveaway, and this month the prize is the sprint pack. To enter, sign up for the newsletter at http://aperabags.com/win.

Disclosure: I was provided an Apera bag free of charge in exchange for a review. All opinions are my own.

Sleek, sexy and powerful

Let's talk about the things that are sore. My trapezius (upper, middle and lower). My lattisimus dorsi. My triceps. And, very locally, my gluteus maximus.

I'd like to say that I made significant gains in the amount of weight I am lifting in BODYPUMP or I finally made it to a box to try CrossFit. Rather, the source of my pain is two half-pound gloves.

And one pretty amazing day.

On Sunday, I took another step toward Make Shit Happen 2013 and attended Piloxing instructor training at a local YMCA.

Piloxing is new-ish to the group fitness scene - the company has only been certifying instructors for about two years - and there are about 3,000 instructors (as compared with 90,000 Les Mills instructors). Created by Viveca Jensen, the format combines is an interval class that combines the cardio benefits of boxing with the resistance benefits of Pilates - with a little dance thrown in to keep it fun.

I took my first class a year ago and instantly fell in love. It was a fun workout that had me dripping in sweat and my muscles burning. It was also low impact - a welcome change from running. I've dropped in here and there, as my schedule and training allowed, but admittedly fell off the Piloxing bandwagon when my workout buddy got hurt.

A few weeks ago, though, I had a run-free morning and decided to revisit the studio. The class was just as fun as I remembered, and I recall thinking during the jabs and plies that if there was an upcoming training session, I might have to think about getting certified. And, if by serendipity, I was chatting with the instructor (who is also a Piloxing master trainer) and she told me about this weekend's class.

The training is one day - an entire day - and includes a master class, discussions about the training principles of Piloxing, choreography review and form drills (for lack of a better phrase). I was initially worried about the choreography - I'm never going to be putting together Zumba dance numbers - but my fears were quickly put to rest when I learned that there is a set structure to the class and a set sequence of moves.

While it was a bit intense, it was such a powerful and empowering experience - much different than my BODYPUMP training. I spent the entire day soaking things in with an enormous smile on my face, feeling so lucky to not only be surrounded by an amazing group of women but to have come so far in my group fitness journey in just a year. 

I'm hoping with my certification (there's no test or extensive video process like BODYPUMP) that we'll be able to add it at the gym - I have a feeling my Tuesday night BODYPUMP ladies will love feeling sleek, sexy and powerful.

And, you never know where those feelings might take you ...

And I'm out

This blog post is for me, mostly, to work some things out in my head. Seeing as this blog is mine and I try to write about what I want to remember or share and, at times, what I need to, I'm going to take advantage. It will be whiny and stupid and so, if you read on, you have been warned.

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 I thought it was my big break. More than attending BODYPUMP teacher training or landing a regular class at the gym, I thought the corporate wellness gig on Thursdays was going to make my fitness career.

Instead, at least for right now, it seems to have broken it.

The gym is rearranging the class schedule at the corporate wellness site so one instructor cam teach the site's two classes. And I am not that instructor.

The participants didn't really like me. Plain and simple. I've been able to sense it and when I got an email from the coordinator to call her, I knew something was up. She didn't have a lot of feedback for me but among the few things she did know was that I closed my eyes while teaching, I wasn't the right pace and I wasn't bubbly enough.

I tried. I really did. I was encouraging. I listened to what they said they wanted. For God's sake, I took out lunges two weeks in a row. I gave them stations. I made it so they could move around the room. I went out and bought resistance loops, "The Women's Health Big Book of Exercises" and scoured the Internet for the "it" group fitness class, hoping to glean strategies and structure. I thought about what I could do to make it better constantly, staying up at night thinking and penciling things down in meetings.

Heck, I even accepted my in-law's offer, borrowing $600 to get my personal training certification because I was sure I was going to need it now that I was teaching the class.

But now I'm not. And I sort of feel like I wasted my in-law's money, my husband's time and sacrificed evenings with Miles to work toward a future that I had no business dreaming of. I did all of that thinking I could do something when I obviously can't.

While people will say it's their loss, it's mine. I'm still out the money and locked into a personal training program. I'm out my confidence. I'm out my drive.

I have a recovery run on the books tonight, and I'm hoping four slow miles will be just what I need to recenter and refocus. Be less of a baby. Right now, though, it hurts.

P.S. The coordinator said I'm not supposed to take it personally, and they are going to keep me on tap for other corporate wellness sites that could come up.

Weekend discoveries

Chobani bites Fig with Orange Zest. I've been antsy to try the flavor since I saw the social media explosion about Chobani's new flavors a few weeks ago. I didn't think I'd find it - ever- in my grocery store but I checked out the company's product finder and lo and behold, the Fig with Orange Zest flavor was available at a nearby Walmart. The same Walmart that sells tripe and pig neck bones but whatevs. Let me tell you, this flavor is delicious. Like, beyond my wildest dreams delicious. I am considering taking my allowance (yes, I get one) to stock up as to not blow the grocery budget.

Squat lunge. Somehow, know matter how much I listen to the music, I inevitably eff up one track during BODYPUMP. Sometimes it's small, others more noticeable. This week, I tried to start track 7 with squats instead of lunges and missed the upright rows in shoulders (more push presses, y'all!). Arg. Thankfully, I think, the participants are cool. A good reminder I need to practice more during the week.

Pat the penguin. There is nothing cuter than a dad reading to his kid. Nothing.

Future triathlete. Mark wanted to stop at our local bike shop, and we made a detour after buying a dishwasher. (Side note: We are counting the days until it's installed after going five months without one.) We wanted to check prices on bike trailers but our attention was quickly diverted to tricycles. Miles saw the bike and ran through the store, swung his legs over and started "riding" it. He couldn't reach the pedals but could move Flinstone style and was fairly adept at steering. After 10 minutes, we pulled him off and instigated a complete tantrum. Probably didn't help that he went the weekend nap-free.

Book it club. When your child decides to go nap free, the library and its playroom is your best friend. Even the sheep.

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The winner of the Alexia Foods giveaway is Holly Higgins. Email me (hlthystrides at gmail dot com) your most personal details, or your address + phone number, and I'll get it passed along to the rep.

The art of learning BODYPUMP

This morning was an exciting day at the gym. Not only did I have a decaf coffee from McDonald's spiked with a creamer (a rare order for me) but we added an 8 a.m. Spinning class at the gym and I debuted three new tracks during BODYPUMP.

The tracks weren't exactly new but new to us - they were from the 82 release, which we never launched because of problems with Les Mills autoship. I actually got 83 and taught it for a month before I got the earlier title.

And while I love BP 83, we have been working out to it for two months. Not only can the person get bored but the muscles can, too, and I knew it was time to switch it up. I decided it wasn't feasible to learn 82 in its entirety but I could get down a few tracks to keep things fresh.

Learning the releases can be a very individual process but for everyone, and it takes some trial and error to figure out what works best for you. Eighty-two is my third release to teach, and I think I'm finally getting a process.

Listen to the music. And listen. And listen. I'm not a music-oriented person - at all. I can say that a song is my favorite and not be able to sing the words when I hear it on the radio. It's actually a running joke between Mark and me. For BODYPUMP, I start by listening to the whole release a couple times - on the way to work or on the occasional run. After that, I focus on the first two songs and add on as I learn the music.

Class time. In our release kits, instructors receive not just the CD of music but a DVD with the masterclass, which is taught by the Les Mills elite, and choreography notes. Once I feel like I know the rhythm of each song, I take the class. Sure, it's in my ever-inspiring unfinished basement but it's cool and child-free. Following along with the DVD is the first time I encounter the choreography, and I try to take note of new innovations and proper form.

Follow along. Taking the master class allows me to move to the music and when I listen to it afterward, I'm able to picture the moves. I begin to listen to the CD with the choreography notes so that I can mentally pair changes in the music to changes in the moves.

Practice, practice, practice. Once I think I know the music and the choreography, I begin to practice the tracks without the hep of the DVD. I might practice a track or two during commercial breaks or while Miles is eating breakfast. Heck, I've been known to listen to my iPhone in the bathroom at work and practice squats. No worries - I always choose the one less used and only do so when it's empty.

Script. BODYPUMP would be incredibly boring if the only thing the instructor said was "2-2" or "super slow." Using a (not so much) state-of-the art spreadsheet, I map out the choreography and cues for proper form. I try to add in some jokes or tie-ins with the lyrics to keep it light. While I'd love to keep things spontaneous, I end up stammering when a class isn't mapped out. It's super attractive. Almost as attractive as the way I practice my script - in the car. Yes, I talk to myself as I drive home.

And for the final step? Plan the perfect outfit for the launch. Just kidding. Sort of. The final step is to teach it. Again and again.

Now for a question: Would you go to a BODYPUMP class at noon on New Year's Day? I have an idea for a launch of 84 to celebrate the New Year, New You at the stroke of noon. Noon, though, is a bit odd for a class time so I'd love feedback.