Workout Essentials

If you have been following my workout journey on Instagram, I appreciate the support.  It feels great to prioritize my health goals.  The number on the scale isn’t dropping as much but that wasn’t my primary focus.  I am seeing changes in how my clothes fit, my strength, and gaining endurance.  The gear I use also contributes to my success.  I don’t want to spend an entire workout fighting with clothes, it’s distracting and will have an impact on your workout.

Having the right gear can make your workouts much more enjoyable.  There are many options to choose from, but these are my tried and tested favorites.  When I started running 20 years ago, I thought nothing about shoes or clothes.  I bought whatever shoe I thought looked cool and wore some old cheer stuff to log the miles.

Cotton + Indiana humidity were not a good combination.  This was before all the glorious performance fabrics we have available now.

I encourage you to find the right combination of things for your workouts.  Trial and error is okay and may lead you to find something amazing.  My top places to find gear at reasonable prices:  TJ Maxx, Marshalls, and thrift stores.  Many races are now giving out performance fabric shirts and people donate them after a couple of years.  I have also found some great running tanks on a Facebook swap group in my area.  TJ Maxx and Marshalls are also my go to spot for workout socks.  They can get expensive pretty quickly.

While I save money on socks and shirts, I do not scrimp on shoes and sport bras.  These two areas will halt your workout goals pretty quickly.  This is where I would start my trial and error then build out.  Always check a stores return policy as well.

Sport Bras

For those with a cup size bigger than a C, be ready for a price shock to get a quality high impact sport bra that can support activities.  Many manufacturers offer sport bras by cup size, but not all high impact bras are the same.

via Target.com

These are a great option for the price point.  I was very wary at first, knowing that I could return it if it sucked.  Well, it didn’t suck and exceeded my expectations.  So much so, I have emailed Target to keep these stocked.  Bonus:  sometimes there is a 20% coupon with the Cartwheel App.

via Jackrabbit.com

Moving Comfort has some good options as well.  My personal preference is a sports bra without the Velcro adjustable straps, it bothers me while I run.  The Maia has a bra closure and no Velcro.  Do you notice the higher neckline on this one?  It’s a detail that is hard to find and I appreciate.

Wearing the Maia in this picture from a workout.

Tights

Lots of options for tights.  Almost too many options.  I like Old Navy’s Go-Dry High or Mid Rise Compression Crops.  They don’t wiggle down as I run or fight me while doing yoga.  They stay put.  I have enough issues while running, I don’t want to be that person fighting her tights the entire time.  Lots of colors and patterns to choose from.

Shoes

Finally, do not scrimp on your shoes.  Sorry they won’t last years either.  If you’re wearing them regularly they should be replaced every 300 – 500 miles.  Make the effort to find a shoe store near you that specializes in running or walking shoes.  Get fitted from knowledgeable staff that can recommend a shoe based on your gait and usage.  You may pay more, but it’s worth it.  Typically, they offer a 30 day return even if you’ve worn the shoe outside for miles.  Brands change their style every “season”, so the shoe you have been in may not work with tweaks they make in the new model.

Maybe you find a new favorite.  Don’t hesitate to share your favorites as well in the comments.  I love hearing about products.

 

 

 

“This post contains affiliate links, which means I receive a portion of sales if you make a purchase using links in the post.  All products are things I have, use regularly, and would recommend to you if we talked face to face.

 

May Action Items

April’s action items of 20 days of activity over 30 minutes was a success.  It could have been better, but Mother Nature decided Indiana needed buckets of water dumped on us.  It has been raining for about a week.  Yes, I have a treadmill downstairs and at home workout options.  There is something about getting outside to enjoy your workout.

Hubby and I were chatting yesterday about how I could realistically expand on my workouts.  He bought me a gift certificate to my favorite pilates studio for my birthday…in December.  With job change and schedule changes, I had not tried to work it in.  That changes today.  My first class in years is tonight.  It really fits into my May action items.

  • Continue with 20 days of 30 + minutes of exercise.
  • Focus on core work at least 2 days per week.
  • Log 60 miles for the month.  That means more running and less walking.
  • Cut out sweets unless I make them.
  • Cut out alcohol until Memorial Day weekend.
**Not all drinks in this picture were consumed. Just a collection after a trip.**

The last two action items were added because I stepped on the scale in April.  While I’m usually not focused on the number, it was not what I thought it would be.  Looking back on my dietary habits over the last couple of months, I should not be surprised.  Sweets and wine late at night have been creeping in.  Cookies and brownies at work in the afternoon have been high.  Seriously, warm cookies on a shitty rainy day makes the day a bit brighter.  Also, the cafeteria is filled with everything I could want for lunch.  Yes, I ate a plate of nachos for lunch last week.

Honestly, I shouldn’t be surprised.  Maybe it was more disappointment that I wasn’t see a change with everything I was doing.

As I have said before, I don’t follow one dietary plan.  Everything can be in your diet, just keep it in moderation.  By limiting the sweets to just things I make, that should help.  Cutting out alcohol should help as well.  As for lunches, let’s see how that goes.  I have better results with small changes.

What is your goal or action items for the month?  Follow and/or me on Instagram with #healthysewist.

April Action Items

I’m excited for April to finally arrive.  The chance of snow in Indianapolis goes down exponentially and spring comes into bloom.  My allergies aren’t as excited, but they make medications for that.

April is very project oriented right now.  I can’t share them all with you right now, but some good stuff is coming.  DIY, upcycling, and some vintage quilts.

Vintage Quilts

As we transition into spring I’m focusing a bit more on vintage quilts.  I have a stash of them just wadded up in my WIP cabinet.  In an effort to keep busting through WIPs, this is a natural progression.  Plus, it’s fun to give new life to these old quilts.

DIY

I have some fun projects lined up that I have been meaning to make forever.  Spring is just the right motivator to get them done.

Wedding Anniversary Trip

Our seventh wedding anniversary is April 24th.  I have planned a getaway to a secret location.  Everything is planned and I haven’t told my hubby where we are going.  You guys, I have kept a secret, this is HUGE!

Healthy Actions

For March I met the goal of at least 15-20 #healthysewist entries.  Hubby had the stomach flu in March and the house was in chaos for a few days.  The weather got cold here again too and we had a contractor at the house a couple of days.  Not everything is an excuse, but definitely some hiccups.  Running has helped me have more energy and yoga is letting me focus on strength.

For April I want to push myself to 20 #healthysewist entries on Instagram.  I’m working on some new photo ideas for these too since I’m terrible at selfies.  Maybe some new trails or locations for runs?  How many times can you see this mug?

March 2017 Action Items

The word goal sounds rigid.  Now I understand why people would cringe and lock up when setting goals when I was health coaching.  My goal for January wasn’t realistic.  I was still adjusting to a new job, new location and new routine.  February was about feeling the groove and making tweaks.  Now I can focus on adding more in and having action items.

Action items sound better instead of goals.  I want to turn my focus towards my health and fitness as spring begins to make it’s arrival.  Being healthy helps me be a better wife and mom.  Healthy also doesn’t have to mean weighing a certain amount.  Rather, it means being comfortable in my skin, having the ability to go run 4 miles no problem, and not feeling exhausted after a work day.  That is my definition and would love to hear yours in the comments.

It’s been roughly two months since I started my new job.  As a family we have adjusted schedules and routines to make it work.  Most mornings I’m at work by 7:30-7:45.  It’s early, but gives me time in the afternoon to exercise and still get P.  The time is there to meet my goal as well as the motivation.  Now here comes the accountability.

My goal for March is to exercise 3-4 days per week for at least 30 minutes.

Look for #healthysewist tags on Instagram to keep up with my accountability.  There should be a minimum of 15 on there this month.  March has 5 weeks and I will start from today.  Hopefully there will be some long runs to hit this bridge on the Monon Trail.

The job change has done wonders for my stress level.  Sorry old coworkers if you’re reading this, but it’s true.  I don’t feel that I have to sew everyday as a way to cope with the pressure or to get a mental break.  My evenings and weekends are spent with the family.  Sewing has become this bonus activity to enrich my life, not balance it.  It’s a shift I didn’t anticipate.

During March I want to continue to work through some older projects and ideas that have been sitting around.  Starting in April I hope to turn my focus towards some other projects. I think you guys will like that series.

 

Running…Without a Shirt

As a 30+ year old mom that title is liberating to write.  I RAN WITHOUT A SHIRT!  Twice recently if you must know the truth.  This is just about yesterday’s run.

Running is something I do for myself to keep me healthy for my family.  Notice the me and my references.  It’s not for anyone else.  I’m sure some of the people I ran by snickered, judged and may have been appalled.  Yes, there is a woman out running in the heat and she took her shirt off.  You can see my untanned stomach along with some fat that remains on my stomach.  Be appalled or judge, I can take it.

I was burning up with a tank top on.  Sweat was trapped between my skin and the shirt, allowing very little air flow.  As my run progressed I contemplated continuing with my shirt on.  No one wants a runner to pass out in their yard from heat stroke.

As I stopped my run to grab some water, adjust my shoes and hat, I decided it’s time.  Right there on a public street I took off my running tank and continued on my way.  Instantly, I was cooled and refreshed.  It was a bit invigorating too.

A mile from home I stopped and took a selfie.  I wanted to have photographic evidence the next time doubt crept into my mind that I shouldn’t take my shirt off while running.  If I’m getting hot while running, do something about it girl.

Thank you for the social media support too.

The journey towards a healthier me is still in progress.  I forgot I had not shared this other milestone with you.  Do you remember one of my goals for this year?  Be able to touch my toes.  Boom!

IMG_20160628_193654294

There will be no bravery today.  It’s an active recovery day of just some walking.


Let’s Get Healthier Together

Meeting Offline

One of my goals for 2016 was to try and collaborate more with sewists/quilters.  I still don’t know what this ultimately looks like, but it’s more a stretch goal and working on real relationships.  I look at the #sweatnsew tag more than you may think to see what others are doing to stay healthy.

Last weekend I finally met one of my new Instagram friends in real life.  Everyone meet Jill.  You can find her at @jvaughnrn on Instagram or her blog, www.willrunforfabric.com.

Before I sent Jill the most awkward email I glanced over her photos and knew we should be friends.  She likes craft beer, running and she’s crafty.

My email must not have been too bad since she responded back and we set up a time to meet.  We arranged to meet at Taxman Brewing.  Love their beers, but yet to visit their actual location.  Two new experiences in one night.

She showed me a lovely photo of her Briar Rose quilt.  While quilting isn’t her main sewing outlet, she does make some clothes for her kids.  Impressive since clothes scare the crap out of me.

Quilted. We totally slept under it last night. #briarrose #heatherross

A post shared by Jill Vaughn (@jvaughnrn) on

Most of our discussion ended up being on family and life.  Something Jill said really stuck with me about her running.

“It’s just for me.  It’s the one thing I do for myself.”

What can you say that is honestly just for you?  It can be hard to juggle all of those responsibilities of life, motherhood, work, and yourself.   How many of you would put yourself last on that list?

How does Jill work it into her days and keep logging miles?

#netflixandrun

To help her stay on track she turns on Netflix and hits the treadmill.  Genius.  What a great way to get through a series and be engaged while running.

Jill, log those miles and can’t wait until we meet up again.  Maybe you can show me how to make easy pj pants or something.


If you are interested in talking about how you stay healthy and sew, I would love to hear.  Email me quiltytherapy at gmail dot com.