workout Wednesday: my mini Peloton studio

Well, we have officially cancelled our gym membership (now that they have been allowed to re-open in Michigan), but having not been there since the first week of March anyway, by this point it feels pretty normal to not go to a gym. It helps that we've had plenty of good outdoor weather over the summer for being active, but helps even more that in the spring my mom introduced me to the Peloton app, then the bike (when we joined our bubble eventually), and now I have one of my very own!

I've been doing yoga, strength, and stretching on the app for months, wherever I find space around the house, but once my back-ordered bike finally arrived in September I decided to make myself an official little Peloton studio space in our spare bedroom that has been sitting unused since we moved Hendrik over to his big kid room a year ago. I had been thinking about turning it into a guest room, but it's probably still going to be a while before a guest room could get used, so... might as well make use of the space now!

 

So here's my little studio, using items that were left in the room from earlier for storage (and the old crib/armchair shoved to the other side, not pictured). I've got the bike overlooking the street below + handlebar towel set (I get SWEATY) + fan, and next to it is my yoga mat for strength/stretching/yoga, along with my assortment of dumbbells and a basket to corral my cycling shoes, yoga blocks and blanket, and Bala band wearable weights (nice for adding a little weight to any workout, especially when I don't have the full range of dumbbells yet).

It's an investment for sure, but I LOVE this bike. I've been a faithful spin class attendee for many years, so I love riding this style of bike and doing the sweaty workout thing - and I think I love it even more now because:

• Classes start whenever I want, on demand (there are scheduled live ones too, but I like the flexibility the best), and I can pick the length of the class, anywhere from 10 min to an hour
• There's a huge range of instructors who constantly have new content posted, so I can choose the personalities I like best - and they are all so unfailingly positive and good at what they do 
• I can pick a class based on what I want to get that day - a super intense workout, a recovery day, etc. and it will be coached to exactly that
• They have excellent music (they have licensing for the regular version of songs, vs. the mediocre covers that my gym's spin classes have to use)

PLUS all of the other types of workouts on the app are so good too! Which you can do without needing the bike at all, just paying a subscription for the app, which at $40/month is a good deal if you're not paying for a gym any more... There are even guided outdoor walks and runs. Totally recommend trying the 30-day free trial if nothing else.

Surprising myself, I love the strength workouts - something I used to hate doing, I enjoy it much more with specific instruction, variety, and 15-20 minute targeted workouts. I have been stalking dumbbells on Target's site for ages, and I order a few more each time there's an in-stock notification, and I think I'm really getting stronger!

The stretching and yoga selections are great too - again, I love being able to do shorter, targeted classes. And I am obsessed with the restorative yoga, which I had never done before. It's basically supported poses, held for a long time with no strain, and it gets a body just so incredibly relaxed.

If you're interested in the app, or if you're a Peloton user yourself, here are some favorite classes I've taken recently:

Cycling

• 45 min pop ride with Cody from 9/22/20
• 30 min Broadway ride with Leanne from 9/16/20
• 30 min bike bootcamp with Robin from 9/22/20
• 30 min Whitney Houston ride with Ally from 7/1/20
• 20 min HIIT ride with Robin from 3/5/20
• 20 min Go Canada! ride with Cody from 6/29/20
• 20 min recovery ride with Hannah from 9/7/20

Strength

• 30 min upper body strength with Robin from 8/18/20
• 30 min upper body strength with Matty from 10/15/20 (so hard!)
• 20 min arms & shoulders strength with Robin from 6/23/20
• 15 min upper body strength with Ben from 10/8/20
• 10 min arms toning with Leanne from 10/3/20
• 5 min core strength with Robin from 8/8/20

Stretching

• 20 min full body stretch with Rebecca from 10/4/20
• 10 min full body stretch with Matty from 9/19/20 (a great night-time stretching sequence)
• 10 min Smokey Robinson post-ride stretch with Hanna from 2/16/20
• 10 min foam rolling with Hannah from 5/30/19
• 5 min glutes & legs stretch with Becs from 2/12/20
• 5 min post-run stretch with Jess from 9/30/20

Yoga

• 30 min Reggae yoga flow with Kristin from 9/20/20
• 30 min power yoga with Aditi from 6/16/20
• 20 min evening yoga flow with Aditi from 1/22/20
• 20 min restorative with Aditi from 8/3/20
• 15 min restorative with Kristin rom 4/5/19
• 10 min sun salutations with Aditi from 11/26/19
• 10 min yoga flow: hips with Kristin from 8/14/20
• 10 min yoga flow: quads with Kristin from 10/19/20

Outdoor

• 45 min Broadway fun run with Matty from 11/21/19
• 20 min pop fun run with Robin from 7/4/19
• 20 min 90s fun walk with Robin from 5/1/20

I'm doing the new Hamilton ride with Robin today and am pretty excited about it - clearly the Broadway themed ones are a theme with my picks. Just so fun!

Affiliate links are used, but post is not sponsored. If only! 

workout Wednesday: at home fitness

How's everybody doing at home? We're pretty mentally prepared to hunker down for a good while, since it seems that's what it's going to turn into, but facing weird and anxious times without my usual go-to outlet of the gym is a little hard... so I came up with a quick list of at-home ways to move my body that are mostly equipment free and are mostly solo activities (because alone time is also part of how I benefit from exercise, and my daily dog walks now include a 6 year old) so that I can keep this handy for my own reference - and maybe it'll be helpful to you too.

Of course in this new world of social distancing I've seen plenty of reminders to get outdoors as part of self-care, and I would love to go for a run or replace my spin classes with outdoor riding, but (a) it's fairly chilly here still and (b) I have a kid home all the time! Peter is still working for the time being, so for now it's just Hendrik and me and we're getting outside a couple of times a day with his scooter or bike (which means I walk along with the dog) or on a little hike in the woods, but here are my other fitness ideas that I can do in the house while he's occupied with schoolwork (or, let's face it, sometimes just plain occupied with TV).

No equipment needed

Lots of apps and YouTube options out there these days, luckily, so it's not too hard to come up with some at-home movement ideas that you can semi-supervise your kid and do at the same time...

Yoga

• I already use the NTC app and like their yoga videos a lot, as well as Yoga with Adrienne on YouTube. 
• Yoga is great because there are such a variety of lengths of time you can do (depending on how long your kid is occupied at his current task) and variety in terms of whether it's stretching or strengthening or toning, depending on what you're in the mood for. Not to mention that it's good for relaxing me and reducing my anxiety in general! I often do one of the NTC app restorative yoga stretching options while Peter is finishing putting Hendrik to bed.
• Also always doing these go-to feel-good yoga poses even if I'm not doing a video that day.

Circuit training

• 7 minute workout: this circuit of bodyweight exercises (think jumping jacks, squats, wall sit, pushups, situps, tricep dips, etc.) can be done in just 7 minutes but it really gets your big muscle groups going and your heart rate up. Sometimes I do it as a quick desk break, but now to make it more of a workout I will do 2-3 rounds in a row. This app is good at giving you the exercises/timer, but you can also just do it right online here.
• That same NTC app that I use for yoga also has lots of strength/toning/abs workouts in it, some of which use a few hand weights/exercise bands, but several that don't need any equipment at all.

Dance

• Broadway dance: I got this Broadway dance workout DVD after hearing about it on Forever 35, and I have not done it enough times... clearly, here is my chance. I'm a Broadway nerd and dancer wannabe, so learning some choreography as part of a workout is so fun! Definitely recommend, but there are also a few YouTube videos from the same instructor if you want a free option.
• Dance parties! Here's a good way to move around, perk up your mood, and involve your kid(s) at the same time. Hendrik's favorites for this are the soundtrack to Sing! and Tarzan (I dare you to try not tapping those toes to some of those songs!), and the Broadway tunes of The Lion King or Cats. I love some Walk the Moon, Fitz and the Tantrums, or Old Crow Medicine Show (or, yes, Broadway tunes) myself.

Minimal equipment (but worth the investment)

Now wishing I had a treadmill for runs while my kid is not old enough to be left home alone, but here's the equipment I do have and love:

Indoor cycling

• Bike trainer: Peter already had a fancy bike trainer that he uses in the basement with his road bike and was nice enough to set up my bike on it while he's at work. So I can do spin class types of rides, virtual rides with apps like Zwift, or just plain pedal/do some intervals with music. I love spin classes and will miss them a lot, so having this outlet to just cardio it up and sweat it out for 45min-1hour a couple of times a week will help me feel like me. 
• Of course something like a Peloton would be another major investment but amazing in this category if you don't have your own road bike to set up on a trainer.

Rebounding

• Bellicon: my parents gave a Bellicon mini trampoline to each sibling this for Christmas, and we're feeling extra appreciative of that now. Bouncing is a great way to lift the spirits, especially with fun music, and you can work up a good sweat. Bellicon has video classes you can take, or you can YouTube it. Plus, this is great exercise equipment for kids - we have it set up in the playroom and Hendrik loves to just pop on it as a Lego break sometimes.
• Plenty of cheaper rebounder options out there too, like this or this.

And then I wait till Peter's home on the weekend to get some outdoor runs in! Hope these ideas help you keep moving every day in these strange times too, if you're usually accustomed to the gym or more solo time available like I am...

workout Wednesday: 30 day yoga challenge

I was already pretty enthusiastic about the idea of doing month-long good habits/happiness challenges this year - but then my January of daily yoga practice really made me feel like I'm onto something here. I loved it!

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I didn't follow any specific plan (though there are some great 30-day challenges out there, especially from Yoga with Adrienne); instead, I just challenged myself to do some form of yoga every day. Often this was more of the recovery/stretching variety than the strengthening variety, but I did a mix, using classes at my gym and iPhone apps/YouTube videos at home. I would say I averaged about 20 minutes per day, occasionally doing hour-long classes, and occasionally doing just 10 minute stretching ones. Once I started fitting it into each day, it really didn't feel hard to find a little pocket of time, and the benefits were more than worth it to me.

Benefits of daily yoga

Here's what sold me on a 30-day yoga challenge being a great thing to do:

• Preventing aches and pains/injury: whenever I try to pick up my running mileage a little, or do an extra spin class, I notice various aches and pains start up, especially with hip flexors and IT bands. I also notice these tightness/achy issues when I am stuck with a lot of prolonged sitting (like with travel). But despite adding extra and longer runs on our trip to Florida (it was just soooo nice out!) and having some long plane rides, my hips and legs felt GREAT all month.
• Increasing flexibility: after a couple of weeks I definitely noticed getting more bendy, especially with my forward folds. I used to not always be able to touch the ground, but now I can fold beyond that, all the way to grabbing the back of my heels in a standing or sitting forward fold. Kind of proud of that!
• Getting stronger: I also noticed after a couple of weeks how much stronger my muscles felt in some of the poses, particularly my chaturanga push-up. Also pretty proud of how fierce I feel doing those now - and upper arms looking a little more buff is a perk too.
• Relaxing/quiet time: we all know breathing is good for stress/anxiety relief, but how often do we actually stop and do it? Daily yoga forced me into it though, and it was so nice. A couple of times I did specific yoga for bedtime videos, which was a really great way to wind down at the end of the day, but sometimes even better was adding some in the middle of the day to just have a quiet time-out on life and busyness.

Yoga challenge tips

If it sounds interesting to you, here are a few tips for easily and inexpensively getting more yoga in your life:

• Set up your yoga mat in a place that's visible and convenient: this will prompt you to actually unroll it more! I've got mine (this one is my fave) in a little corner in our bedroom so that I can just go right into there after I get Hendrik in his PJs at night. While Peter reads to him, I fit in my yoga/stretching for the day - with the bonus of feeling nice and wound down for my own upcoming bedtime!
• Find some good shorter routines: I've mentioned my love of the yoga videos on the Nike Training Club app before, but I also tried out some shorter Yoga with Adrienne videos on YouTube. It's obviously much easier to fit this into your day if you don't have to carve out the time for an entire hour-long class!
• Remember that some is better than none: along those lines, you don't have to do a full hour-long class to get the benefits. Doing just a little is way better than doing none. I really felt benefits from it with averaging only 15-20 minutes per day, but I think you could have benefits from even 5-10 minutes of just doing some key stretches (check out my favorite feel-good poses).
• Get a travel mat: I found this fold-up one on Amazon for only $10 and it was great to be able to pack it in my suitcase for our Florida trip, allowing me to keep up with my challenge more comfortably than trying to do it on the tile floors of the rental house...

This month I haven't been dedicated to doing yoga every day, but I've definitely kept it up with more frequency - got a little vain about my new ability to reach beyond my toes, and I don't want to lose it! And I'm looking forward to recapping some more of these monthly challenges soon.

workout Wednesday: favorite feel-good yoga poses

I mentioned a few weeks ago that one of my current obsessions is doing the short restorative/recovery yoga videos from the Nike Training Club app. After a couple of years of nagging hip/IT band issues, and feeling like they would come back every time I tried to increase my biking or running mileage a little, I feel like I've finally gotten into a great groove - and I think it's partly thanks to discovering some really helpful yoga poses/stretches. Oh, and actually taking the time to do them...

Here are 5 yoga poses that I do daily, and always come away feeling really good afterwards. They are excellent for counteracting hard workouts (e.g. I feel a lot less issues with some of the nagging aches and pains that can come from running/biking a lot when I am doing these poses regularly), but they also just make you feel loose and relaxed and limber in general. I think the key with all of them is to hold the poses for a longer period (at least 30 seconds, but maybe even 60) to really let them work their magic.

1. Cat/cow flow: coupled with deep, even breathing (in on cow, out on cat) this back-and-forth motion of arching and rounding your spine just feels so good on the lower back, pelvis, and even neck. I always feel like it's a great way to get things warmed up, or to get everything limber again after sitting for a long period.

2. Reclining spinal twist: another great way to get the spine limbered up after a lot of sitting, and I also love the way it stretches out glutes/IT band, which always feel like they need a lot of attention given all of my biking and running.

3. Triangle: so good for stretching tight hamstrings - and, crucially, side-body. I am becoming convinced that thinking I have tight hamstrings because I have trouble touching my toes is somewhat more about tight lower back/sides. This one is so good for loosening up all of that business, and my hips like it too!

4: Child's pose: often in a yoga class this position would be pointed out as a place you can go to "rest" or when you need a "breather" from some intense poses, so it doesn't seem like it's something that actually "does" something... But I think it can be totally intense on its own. A nice wide-legged child's pose, held for 30-60 seconds, is a serious hip opener and it feels sooo good. Usually I start out a bit less intense and then am able to sink lower and lower to the ground as things loosen up. And then I love adding a thread the needle option with my arms to get the shoulders too.

5. Savasana: duh, of course getting to fully recline with eyes closed for a few minutes would make anyone feel good. But it's taken me a long time to realize just how good - and to get good at doing it. For someone who feels like she needs to sweat/have a high heart rate for something to "count" as exercise, it takes a little while to believe that restoration is an equally important part of the workout, but learning to take a couple of minutes to do this, and learning how to clear my mind whilst I do? Amazing. I always go back into the day feeling so refreshed and rejuvenated.


So those are probably my 5 favorites, but can't leave out some other favorite hip and glute openers like reclining bound angle, reclined cow face pose, and reclining pigeon (sense a theme here?? yoga's a great excuse to get to recline!). Also really love a seated twist to get some spinal mobility too.

These (plus some other goodies) show up in the Nike Training Club app videos that I do regularly - they only take 20-25 minutes and make a world of difference. But just spending 10 minutes a day doing the few poses listed here can be enough to help with feeling refreshed and also ready to have a fun bike ride or run again the next day.


Sharing on The Blended Blog.

workout Wednesday: mini me style

One of the most fun things about Hendrik getting older is getting to share with him more and more things I enjoy doing - baking, craft projects, museums... and also, lately, some of my favorite workout activities. He is admittedly not the most athletic kid, but last summer we got him into biking with us, and more recently, the arrival of a new pair of shoes that match mine (how could I resist that mini version?!) got him excited about the idea of "practicing" running with me at our gym's track so that he could do the kids' fun run at our big local event where I was planning to sign up for a race.

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8

Which of course got me daydreaming about whole coordinating ensembles for us, because (besides the fact that I really do love to run) what's better about a workout hobby than assembling a cute wardrobe?

Not our actual looks from race day last weekend - instead, Hendrik was super excited about the race shirts ("It's free?! I get to keep it forever?!"). We had a gorgeous sunny day and lots of fun. He completed his very first race, all .2 miles of it - which felt like a major feat when a month or two ago he totally would have stopped in the middle and wailed about not being able to do it... And I was pretty excited to have a 5k PR of 20:53 myself (much as I talked up to Hendrik it's all supposed to be about having fun and doing your best, my self-competitive edge couldn't help but surface, I admit).

Now Hendrik has declared that since he's finished the fun run, he doesn't need to practice any more. Never mind the concept of "training for life" for him. But he is super into his scooter, so as long as he's got some activity to counteract all of the Lego time - and that allows me to be active alongside him - we're good to go. Bring on some more warm weather!

workout Wednesday: tips and tricks for a first triathlon

Competing in a triathlon is an item that has been on my life list for a while, and I'm excited to report that I got to cross it off earlier this month, along with my dad and one of my brothers. And it went great! It's a cool thing to be able to conquer, so I have some tips and tricks based on our first-timer experience for anyone else who's thinking about it too.

Training/race day

For me, just doing the event was the main goal, given my fears about the swim part and nerves about the logistics of the transitions between events, but as someone who bikes a lot and used to run a ton, I can't help but have some expectations of myself in those areas... I was disappointed with how the swim went, and I have some work to do on speeding up the transitions a little, but the bike and run went great. In that last mile of the run I felt so good that I was just picking off ladies in my age group (handy that we have our ages sharpie-d onto our calves for easy reference!) and ended with a 2nd place age group/3rd place overall female.

All that being said, I am by no means an expert  at triathlons, but I now know plenty about doing one for the first time. So here are some training and race day gear suggestions and tips/tricks, if you want to try one but are a little nervous about the whole business.

Gear

• Whatever you already swim, bike, and run in should pretty much work fine. They make tri-specific clothes and bikes and helmets and such, but you don't at all need to invest at this point, in my opinion, especially for a race with shorter distances.
• There are some nice-to-have extras though - see below!

Tips/tricks for first-timers

• Look for a small sprint triathlon: By which I mean both small in terms of distance (the run is pretty much always going to be 5k, but the swim and bike distances vary between events, and I found one with a swim that was only 300 yards) - as this makes it very achievable to train for - and in terms of number of participants - as this really helps with the race-day jitters if things are a little smaller and more laid back.
• Find some buddies: my dad and brother had a triathlon on their life list too, so their interest got me over the hump to actually sign up for a race. It was nice to have people to talk training with, to figure out setup with on the day of, and of course to have camaraderie with in reliving the excitement of finishing the race! 
• Do some brick workouts (bike + run): I didn't follow any race training plan because I'm used to biking a lot farther than the 9.25 miles, and I can easily go out and run a 5k. I had to up my swimming, but everything else was in place - except combining them! Definitely a good idea especially to do a bike ride immediately followed by a run to see how that feels on the legs and figure out how to pace yourself.
• Arrive early: on race day it's a good idea to get there pretty early to set up your transition spot and also to walk around a bit so you can see where the swim starts, how you get back to your bike, which way to head out of the transition zone when you get on the bike, etc.
• Plan transitions: I decided not to worry too much about the transition times between events on my first attempt at a tri, other than laying things out sensibly at my transition station. It would have been nice to think through a bit more, such as how to be efficient in what order to put things on, to cut down the time a little.
• Have fun! In the end, you want to do a triathlon, right? You can totally achieve it, at whatever pace works for you. So have fun.

Swim

This is probably the part people are most nervous about, and definitely the part I was most nervous about. Don't let it hold you back from doing a triathlon though! Just find a short swim. Or maybe an event with a pool swim.

Gear

• swim cap
• bathing suit: I went with one that has a top that fits like a sports bra, so that it stayed in place when I was swimming and could just be my top for the bike/run.
• Road ID: always good to have your ID on in any outdoor exercise event!
• goggles
• quick-dry towel: a microfiber absorbent type of one helps you dry off fast in the transition.
• sunscreen: forgot to photograph it, but a good idea to put on some waterproof sunscreen before you start, especially if you're racing in a sports bra-type top.

workout Wednesday: bikes + kids

Hendrik is at an age where he is getting into this whole idea of bike riding, which his parents love to do, but where he's still so distractable on his training-wheeled bike that I can only go with him if I'm on foot - that way I'm nimble and ready to grab him before he veers off course because he's looking the wrong way (or - frequently - give him a boost when he gets sidetracked by talking too much or gets his wheel caught on a tree root or something). But we still really love the idea of biking as a family. Enter the Weehoo - the most amazing thing to level the playing field and allow us to all ride together.

With this new ride-along trailer, we've been loving family rides. We can easily go for an hour with him (14-16 miles), and I think we could make it even longer with a picnic break (packed in the handy saddlebags on the Weehoo). Hendrik often pedals along for almost the whole time, though he can choose to stop pedaling and just coast no problem, and he pretty much happily chatters nonstop too.

So here are our steps to getting your kid to love biking as much as you do (which could probably be adapted to the other outdoor activities you love!) and to be able to do team family rides even before they've mastered their own two-wheeler:

1. Get a Weehoo. For a preschooler, the Weehoo turbo trailer is the perfect thing - the standard tag-along bikes with their regular bike saddle are not quite safe enough for him yet (see above re: distraction), but in the Weehoo, he is harnessed in to the seat, like a bike trailer. However, he does have the ability to pedal along. And his pedaling actually helps! If we're going down a big hill, Peter has to ask him to stop pedaling for a bit to avoid going too fast.

2. Find some good paths. While we ride on the road ourselves (the speed at which we road bike would not be appropriate on a sidewalk), we're definitely not comfortable having our child on the road, especially given some recent tragic accidents around here. So this has been an opportunity to find some good biking paths in the area that are wide and smooth enough for us to go at a decent speed with Hendrik... We just load up the bikes on our car carrier and pick a place to try: a watershed area, a converted railway line that's now paved, a really nice county bike path along the lake shore.

3. Make them feel grown-up. Hendrik seriously thinks he's hot stuff going along with us on grown-up bike rides and being able to pedal like a big kid. So the Weehoo wins big over a regular trailer. And we also use his excitement about feeling like a grown-up to have some learning opportunities about bike safety, exercise and refueling, biking as a way to get "good energy" (read: there were some unrelated tantrums and meltdowns just before we headed out that day...), and so on. His very favorite grown-up thing about bike rides, though? Getting to partake in post-ride protein shakes or Gatorade recover bars. Chocolate-flavored refueling for the win!

4. Throw in a good dose of adventure and a few treats. It's so easy to make a bike ride an adventure for a 3-year-old. And this 3-year-old seriously loves adventures. Just biking over bridges, or past a VFW that has an old tank out front, is excitement enough, often. Which motivates us to find fun new places to ride in the are. One day we got caught in the rain, which we turned into a big adventure by laughing about how we were wearing sunscreen while we got rained on. And of course biking shouldn't be about the treats, but after a good ride we do sometimes treat ourselves (ice cold beers at 10:30 am at the finish line of a race, anyone?!), so we have the yummy protein bars usually, or sometimes even more special things, like stopping for hot chocolate the day we got caught in the rain. Another summer highlight was going on a family ride set up by our local bike shop that included ice cream afterwards.

5. Realize how fun it is for you too. My normal rides would log me a lot more miles, or get me much more of a cardio workout, but these family rides have been such a treat - realizing how joyful it is to take my focus off of any of that and just enjoy some slower pedaling on a nice day, for one thing, not to mention how great this quality family time has been. It can be a lot of rigamarole to get out the door with all of our gear + a kid, but we're always so happy to have done it.

Any other families of bike riders out there with good tips? I have to give a shoutout to reader Susanna, who has become a cycling buddy - she did that 70-mile event we did a couple weeks ago, and her upper elementary-aged kids did it too, on their own bikes! I seriously aspire to kids who love biking with me that much.

Post is not sponsored - we just love our bike gear!

workout Wednesday: run the world

Getting to run along a picturesque promenade and even do a little trail running with my parents on some cliffs along the Mediterranean during our trip to Malta reminded me of how great it is to explore a new place on foot this way. It feels both like sightseeing and like feeling the rhythms of living life in that place - I love it.

My five favorite places to run the world (so far):

Vancouver: one of my most favorite runs ever was in Stanley Park in Vancouver. I was lucky that the hotel for my work conference was in walking distance to this park that offers amazing views of the city, the water, and the mountains. The 6-7k loop was beautiful and easy to follow, and the summer weather was super pleasant - reasonable temperatures and low humidity.

Washington DC: but if I had to pick one city that I love to run in most, even in spite of its horribly sticky summer weather, it would be DC. Running along the mall and around the monuments is just so COOL. I've been lucky enough to get to do it on a bunch of different work and personal trips (like this one and this one) and haven't tired of it yet. But if I did, there's also the Georgetown area, Rock Creek Park, or running across the bridge and over to Arlington Cemetery. Plus I find the city just so darn easy to navigate with the way the streets make a numbered/lettered grid pattern.

London: just like DC, you just can't avoid seeing super famous landmarks, which makes a run super fun. Along the Southbank of the Thames River you get lots of them, from Big Ben and the Tower of London to walking across the Tower Bridge and past the London Eye. I also stayed near Regent's Canal on one work trip, which was a lovely spot for a run too.

Austin: this is clearly a city of people who like to be active, as evidenced by the many many people who were out running at 9:30am on a Thursday morning. But they've got a great place for it! Within a mile of the capitol you've got the Lady Bird Lake Hike and Bike Trail, which includes 10 miles of trails along the river. It does help that my visits to Austin have been in January/February, so I didn't have to battle any serious Texas heat (in fact, the temperatures in the 50s were pretty much a heat wave to my Michigan self...).

Folly Beach: this area where we stayed (just outside of Charleson, SC) was great for running because there was lovely beach scenery, and the roads along the shore were nice and quiet. Plus the beach itself was great for running on, with firm, flat sand. That's not always the case, so I really loved my beach runs here.

All of these places had lots of great things to see, plus lots of other people out running too, which makes them feel safe (an important thing, of course), but also even more enjoyable to be out among people who are enjoying the city. Most of my favorite runs involve being along a waterfront too, I'm realizing. Honorable mentions that have all of these great qualities would be Malta, of course, Denver/Boulder, and Chicago (especially along the lakeshore).

And now I'm scheming about places I'd love to do a run someday... Paris would be amazing, like down the Champs-Élysées, but I didn't do any running while we were there given that we were already walking like 15 miles per day. Anywhere in France would be lovely too, I'm sure. We can just say anywhere in the Mediterranean, really. Or Hawaii! And I must say I'm already looking forward to the running possibilities when I have a work conference in Minneapolis in 2018 - all of the lakes and trails sound amazing there.

What's on your list?

Sharing on Travel Tuesday.

workout Wednesday: yoga goals

When it comes to New Year's fitness resolutions, I actually kind of need the opposite of an "exercise more" goal - or, really, an alternative, given my slight cardio workout addiction. Instead, this year I'm aiming to scale back some of that to do some more strengthening and flexibility type of work, in order to slow down and give my body a little variety - and also to stop having these tendinitis and IT band issues keep popping up from too much running and cycling!

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So I'm aiming for a goal of "more variety" in general, and as part of that, a goal of doing a yoga-type activity 1-2 times a week. Besides a few yoga classes, I've actually been attending regularly a class at my gym called "centergy" which is a mix of yoga flows, pilates core stuff, and stretching. It was a little weird to me at first, but now I love it - it really feels like lengthening and strengthening in the legs and arms, and the stretching part is so good and rejuvenating. I really need to be forced into slowing down and doing these things for my body. And on days with no gym, I love the discovery of these videos from Yoga with Adriene.

And for meeting exercise goals, some new gear is appropriate, right? Adding to my absolute favorite Athleta chaturanga tights, I'm really into high-neck tanks right now. I love them for yoga - good coverage for when you're bending over all the time - but also for anything this time of year when my skin tone could most accurately be described as "death."

A patterned mat also makes things more fun, and I also recently got a carrying bag, which even better than carrying does a good job of corralling the mat, so that it can live in the car and always be on hand. Couldn't resist the matching tote from Bag Studio to carry my other gym gear as well!

What are your exercise goals for this year? Are you into yoga?

workout Wednesday wishlist

Lately I've noticed rather a lot of workout items that have gone "insta-stink" (aka when you hop on a machine at the gym and start sniffing around for what that smell is and realize it's your own clothes, before you've even gotten sweaty). That means time to replace a few things, which led to some innocent browsing of my favorite workout wear sites, which may have led to a little wishlist - and if it turned out to be a super fab whole ensemble, well then so be it.

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I think these would be perfect for all the types of workouts in my fall/winter lineup... the shoes are my go-to runners (but even cooler than your average pair), and I love a zip-up hoodie like this for cold weather runs, or for layering on my way into the gym. Tanks like this are what I do for spinning classes and for lifting weights (nice to see those muscles!), and the tights are great for running and barre/yoga. Plus a snazzy sports bra and insulated water bottle to support them all! Not to mention that I would not be embarrassed at all to be seen in this getup on a post-gym grocery run.

What are you wishlisting for your workout wear?

workout Wednesday: taking cycling up a gear

It's been a year since I got my road bike and wrote about cycling for beginners, and this year I've definitely taken it up a gear. I've been riding a ton more this summer, and getting more and more confident out on the road. Some new things that have made me want to get my bike out as much as possible:

1. getting Strava: I love this app for tracking ride distance/speed. Even though I have a computer on the bike that records that info, this app makes riding even more fun because I can look back at the map of the route we took, can connect/follow with others from group rides (and even a blog reader - hi, Susanna!), and get virtual trophies for performance on certain road segments (definitely a motivator when you're out there).

2. getting a bike rack: the possibilities are just completely opened up now that we got a rack and can take our bikes anywhere! Getting to try out some new routes (I especially like finding trails made from converted railway lines - nice and flat and smooth) has made me want to ride more often for sure.

3. fueling up: this seems like a duh item, but I've never been great at properly fueling. But the 70-mile event Peter and I did together with built-in food stops every 25-ish miles taught me about this key for success. With some quick re-fueling (granola bar, banana) at the stops I felt great the entire ride, and afterward my legs felt even better than they had after my previous longest distance (45 miles).

4. going solo: at the beginning of the summer I was for some reason scared to go more than about 10-15 miles on my own, I think partly because I'd never done it, and that was holding me back a bit since I had to wait until a buddy was available to ride. So one day I did one of our group ride routes alone and it went great. Now I feel comfortable going any time I have a chance!

5. going social: learning to go solo has been fun and quite satisfying, but the social aspect makes me want to get out on the road even more. I've been having such a nice time riding with Peter or my sister-in-law, getting a couple of hours of chatting in with people I enjoy. I've tried out a couple of additional group rides at local shops too, and meeting new people on the road makes the miles fly by.


Any other cycling enthusiasts out there? Watch out, I might just have to strap the bike onto the rack and come try out your favorite routes!

workout Wednesday: studio to street style

I start out almost every day in workout clothes, because if I'm not going to the gym or for a run, I'm at least taking the dog for a walk. It's rather tempting to spend all day in them, but I try to eventually get into real clothes, especially if I'm going out to run any errands. With a working mom lifestyle though there are most certainly days I just don't have time to fit in the gym and the whole shower/outfit change shebang, so I've been working on my studio-to-street style of ensembles that work for the gym and after.

After a walk or my occasional pilates/yoga type workouts it's easy to just change my top and go on with my day, but typically I'm doing something rather more sweaty like a run or spinning class, which requires a little freshening up. So I've come up with my top five necessities for and taking my gym style from studio to street:

1. Leggings: a pair of workout leggings with a nice, thick knit and a flattering ankle length makes for a pant that you can work out in and then (after freshening up...see below) with a clean and dry top. The Athleta Chaturanga tights are my current favorite.

2. Tunic-length sweatshirt/jacket: a top that covers the bum makes me feel like leggings are something I'm fit to be seen in outside of the gym, so I switch my workout top for something like this tunic sweatshirt.

3. Black sneakers: I love love my new black Nikes, which are a running shoe but still look cool enough to rock with the leggings and tunic at the grocery store.

4. Makeup wipes: these are handy for a quick post-workout face wash, and I also admit to using them to give myself a quick rub-down, say in the armpits, when I don't have time for a shower.

5. Dry shampoo + hair dryer: for a speedy transition from studio to street, I undo the ponytail and just blow my hair dry. Occasionally I refresh it with some dry shampoo, but for the most part, if I'm on 2nd-day hair, I find it looks just as good as normal if I just re-dry and straighten, and then I'm on my way!

Special thanks to my mom for teaching me all the pilates moves I know and for taking these photos in her fancy home studio.

Sharing on Mix It Mondays.

workout Wednesday: winter running

I've always been a bit of a fair weather outdoor runner, for several reasons: (1) cold!, (2) my self-competitive nature hates having to slow down for potentially slippery conditions (and my anti-risk one doesn't like the possibility of a fall), (3) I actually don't hate treadmill running, and (4) in Cincinnati I had the luxury of not that many terrible winter days, so I was always able to get back out on the street reasonably soon!

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Moving back to Michigan, I was worried about  #4 becoming much more of an issue, because there tends to be snow on the ground for months straight around here, and running shoes out on those sidewalks are just a no-go. (I'm not hardcore enough to have gotten any YakTrax cleats yet, but give me a couple of winters living here and I just might go there.) Luckily my first winter back has gone easy on me, starting in later than usual, and having a couple of total thaws throughout, including last weekend when I was able to do a sunny, 48-degree run - about the perfect running weather, really. Amazing.

And also luckily, helping out in those snowy stretches, we have thsi awesome thing in our downtown: snow melt sidewalks. Starting just a block away from our house, there are several blocks of always-clear sidewalks, and everybody knows it - every day I see all kinds of runners and walkers out there taking advantage of the one dry spot in town. I typically take advantage of it more for a non-slippery dog walking location, but it is nice to have this outdoor running option for when I do get tired of the treadmill! And to combat issue #1 from above, it's nice to have this cold weather gear.

Besides this great new jacket I got on sale recently and my favorite stripey running tights, the other new additions to the arsenal this year are actually great year-round: the Buff thingy that my mom gave me in my stocking is wearable 12 ways. It's great for winter as a neckwarmer/mask or hood, but then it can also be a headband or cap later. And this TKO expandable pocket running belt is great to fit whatever I might need to bring along, like house key and tissues (cold weather makes the nose drip), and it also holds my phone, which I always have along for music and for tracking runs with my Nike app. It'll be even handier in the summer when I don't have so many jacket pockets.

I tend to dress too warmly, so my number one tip for dressing for outdoor running to avoid over-bundling: run up and down your stairs a few times before you head out, so that you're warm. You'll make smarter decisions about how many layers if you're not starting out freezing cold, looking out the window at snow and contemplating being even colder...

Do you run outdoors in the winter? Any tips or tricks?

I was provided with a TKO running belt for review, but all running gear opinions here are my own.

workout Wednesday: snowshoeing basics

When we were planning our move back to Michigan, I knew I was going to be in for a bit of a cold shock with winter: I grew up here, but 5 years in a milder climate - and especially that many years without feeling the effects of lake effect snow (it's for real, people) - really means I need to re-acclimate to real winter. And to aid my re-entry, I decided I needed a winter hobby: snowshoeing!

What is snowshoeing? Basically it's walking/hiking, but a version that's doable in the snow thanks to the non-slip grip you get from the teeth on the bottom of the snowshoes and the non-sink you get in deep snow thanks to the shape.

Here's what I love about it:

• anyone can do it (pretty much just need to know how to walk!)
• you can do it in a variety of snow conditions (vs. cross-country skiing that requires trails to be groomed)
• it's a great way to get outdoors and be active when the sidewalks are too slippery or walking trails too snow-covered
• having a reason to get out into the snow that isn't shoveling makes me feel a lot less bad when I see yet more of it predicted in the weather forecast
• it's relatively cheap for a winter activity - once you have the snowshoes, you don't have to pay for anything else (lift tickets, etc.)
• and it's a great social activity - lots of fun to go exploring with a buddy, and chat along the way

My mom (and now even my dad) decided to join me in snowshoe adventures, after finding us a great deal on some sets at Costco. Probably just because of the fact that we bought them (and I ordered a huge new down coat) in about November, we didn't have conditions until January that made them useable... which was just fine. But we've been out and about this month exploring our new hobby and tromping around in the woods.

Here are some snowshoeing basics we've learned by now:

who: everyone! Like I said, you pretty much just have to be able to walk. It works for any fitness level as it doesn't have to be strenuous - but you can make it so if you choose. We've been going at not quite a powerwalk pace (and of course this all depends on conditions), but I've read about fitness versions for an activity more like running - and snowshoeing races too - so I might be looking into more aerobic versions of this activity, as a cardio junkie!

where: pretty much anywhere with snow-covered ground. It can be deep or matted down - some conditions are easier to move more quickly in, but all are doable. Parks and trails are great (though out of courtesy, avoid groomed cross-country trails, as snow shoe would muck them up a bit), as are any woods or fields you have access to, like the woods behind my parents' house where we usually go walking, and now can keep trekking around on, even though there's too much snow for walks.

gear: beyond the snow shoes (obviously), you really don't need to acquire any special gear but can in general use cold-weather activewear.

• snow shoes: we started with a basic recreational hiking pair, which is best for beginners and general use (versus a backcountry pair, for deep snow, or a sleeker fitness pair, more geared to running).
• light boots (or waterproof hiking boots): waterproof is the key for footwear, and other than that you'll want something tall enough to avoid getting tons of snow in (or wear gaiters), something that'll keep your feet warm. So no huge winter boots or Uggs, but waterproof hiking boots or a light-ish boot that's comfortable/flexible for walking in (I have a pair similar to these that worked great; my mom wore goretex running shoes and those worked pretty well too).
• layers: since you're being active, you don't want to overly bundle, and layers are always good when it comes to winter activities, so you can remove as needed but aren't too cold. The advice I got was to go with whatever you might wear for a run at that temperature. In these photos, I did about that (long sleeves, fleece lined hoodie, hat) except that I added a vest over top of my running hoodie, wore fleece-lined pants rather than running tights, and wore my biggest mittens because my hands are always cold. It was the perfect weight for just-under-freezing temperatures - I wasn't cold, but I didn't get too sweaty either. If it's windy you might want more of a coat, but remember being in the woods offers some protection from that.
• poles: while you can certainly do it without poles, ours came with a pair, so we decided to give them a try and would recommend. They help with balance and help you get uphill easier and navigate downhills without falling. Plus they keep your arms engaged, which helps you stay warmer (and feel like you're getting a whole-body workout to boot!).

Interested in getting out there? If you live in a snowy area, you can probably find rentals to try out at a sporting goods store. If you're looking to buy, an all-purpose pair seems to be a good place to start. I've linked to some reasonably priced ones below, along with some of my favorite winter running/active gear.

workout Wednesday: intermediate swimming tips

Now that I have been getting myself into the pool to swim some laps at least twice a week for almost 2 months, I have seen vast improvements in my skills and stamina (up from 25 yards at a time to 200!) - so I think I can officially move over into the "swimming for exercise - intermediate" category. Woo! That feels like quite an accomplishment given how hard it was when I first started trying to swim.

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So to follow up on my beginner tips, here are some more to help take you to the next level too!

1. up your frequency: this has made a huge difference in the transition from attempting to swim for exercise (and lasting about 2 minutes) to actually doing some lap swimming, and only partly because frequency helps build stamina. Mostly, I think getting in the pool more often has helped build some good muscle memory, so I'm just better at the strokes. And feeling better builds confidence, and confidence makes me a much smoother and more relaxed swimmer, which leads to being able to do more distance as well. So even if it's just 20 minutes, doing that 3 times a week seems more helpful than 60 minutes once a week.

2. go with a plan: I find I can stay in the pool much longer if I go with a plan of how many laps I'm going to do, or what different strokes or drills I'm going to do, rather than just trying to swim as long as possible (I give up way sooner without a specific plan). I'm working my way up to actually doing some swim workouts, like from this site, but while I progress, it's helpful to read different workouts and use some of the ideas to make my own modified/shorter workout plans.

3. get a swimming buddy: accountability, baby! One way to do this is to go with a friend - or in my case, get your husband to sign up for lessons with you. But you can also have a virtual swim buddy anywhere in the world! Gretchen and I both wanted to improve our swimming and needed the motivation/encouragement to get out there, so she had the idea of texting each other with updates and intentions, which has been awesome. If I have someone to tell "I'm going swimming today", then I have to go do it, whether I feel like getting changed and all wet, and it's also fun to have encouragement and compare notes with someone in the same boat.

4. pace yourself: "go slowly" was one of the main tips of beginner swimming, and when the meaning of "slow" finally clicked, then I was suddenly able to jump from doing only 50 yards at a time to 250 (and I think I could keep going). Just like with running, it takes a while to figure out how to pace yourself for longer distances; the key for me was to learn to relax, which actually allows me to kind of catch my breath while I'm going (rather than needing to completely stop to catch my breath). Doing some timed laps at different paces also has helped me figure out what "fast" and "slow" actually feel like, and move beyond my previous definitions: "I'm dying" and "I'm sinking".

5. learn from the pros: our gym offers adult swim lessons, which has been so helpful. It's just half an hour once a week, but getting some instruction on proper stroke technique has definitely helped my efficiency (and also has given me another motivator to make sure I get my practice sessions in between each lesson!). Finding a friend who swam a lot in high school or college and dragging them along to the pool a few times would be another option, or even just watching YouTube videos of Olympic swimmers, to see proper technique done.

6. set your goals: tackling the feat of taking up swimming for exercise is much easier if you know what you're going for. Mine are twofold: I'd like to be able to swim for reasonably extended periods because I think it's great cross-training and a great thing to do at any age/stage (now, during pregnancy, when I'm old, etc.). Second, I want to do a sprint triathlon. Knowing the goals helps keep me motivated to get back in the pool, but also to focus my efforts - I've brushed up on all the strokes in swim lessons but overall know that I want to work mostly on freestyle and longer distances.

7. take care of those ears: being new to the pool, I noticed some ear irritation early on, so I of course turned to the ENT who lives at my house... his tips for swimming ear care: if your ears feel plugged after swimming, or if you have recurrent irritation, get an ear dropper from the drug store and put in a few drops of rubbing alcohol after swimming to help dry them out (but avoid this if you have ear tubes or a punctured ear drum). If you develop significant pain, that's probably swimmer's ear, so you'll need to go consult your friendly ENT for an antibiotic ear drops prescription. (Also, PSA: do NOT stick q-tips in there in an attempt to dry out your ear - I'm more emphatic about this than Peter even is, because the story of his patient who is now completely deaf in one ear after accidentally jabbing a q-tip too far in freaked me out so much.)

Now what I need to move into the pro category: learning how to care for my hair after a swim! I haven't noticed major changes from the chlorine exposure yet, but I'm a little worried what it's going to do to my hair if I keep up this swimming habit. Any tips for good products out there?

workout Wednesday: in my gym bag

I feel like I have been searching for the perfect gym bag solution for years... for 2 years, in fact - ever since I had Hendrik and started taking the majority of my showers at the gym after working out (in order to make sure I get them in!). And after several trials, I'm finally there with this Vera Bradley weekender.

What I love: the size - fits everything I need (which, thank goodness, no longer includes towel or hair dryer, since our new gym has a much nicer locker room!). The shape - it stands up on its own, and the way it unzips makes for easy access to the insides, reducing the need for digging around that happened with my old bag. The pockets - tons of smart-sized and well-placed storage inside and out. And bonus, the double duty - it's an awesome carry-on bag for travel (with suitcase strap and everything).

Here's all the gear it carries:

In the outer pockets, we've got: small pouch with headphones and emergency cash | S'well water bottle | gym lock | hair ties

Then on the inside, I've got all my workout gear, which I like to have all with me at all times, so I'm ready for whatever kind of workout strikes my fancy: swim suit | goggles | swim cap | spin shoes | iphone arm band for running | Road ID bracelet

And then there's the post-workout gear for showering and getting ready: straightener | makeup bag | shower stuff bag with travel-size Living Proof shampoo and conditioner and razor | flip flops for the shower | brush

These clear bags were a great TJ Maxx find - I was so tired of digging around in my old makeup bag trying to find what I needed, but with these you can just see everything. The current essentials in my makeup bag include: travel size Lolli-Tint (does double duty as color for cheeks and lips | They're Real mascara mini | Bare Minerals tinted cream (goes on super smooth - all the foundation I need/use) | Marc Jacobs Dot perfume roller | Living Proof hair styling cream | Sweaty Bands headband

Not pictured: lady essentials + a spare pair of undies and socks (because it's a serious bummer to forget those), my change of clothes and shoes. But those fit pretty darn easily!

I love a good "in the bag post" - do you have one to share? If you enjoy them too, check out my other ones:

tote bag | beach bag | gym bag | diaper bag | handbag