Hello from Ives & Christy
Our desire is that the ula and us blog inspires, educates, and provides practical tips and tricks to help you conquer your individual summits.
You can create a home gym without breaking the bank.
Below are some of our favorite and must-have pieces of equipment to help get that sweat. Improvise and create an awesome home workout when you don't feel like hitting a group fitness class, you are crunched for time (AKA ALL MOMS), or when on vacation. Click on the images below to open the link to purchase or browse the item.
You can get the essentials for under $150, which is less than a monthly gym membership in most cities!
Yoga Mat, $20 (Range $15-$50)
A yoga mat is great to have if you want to ensure a cushioned space -- no thank you rug burn or stiff hardwood. We love a lighter yoga mat that is easy to travel with and has some grip so you aren't slipping and sliding when sweaty. To be honest, Christy and I both have lululemon mats, but we also have Gaiam ones. There are lots of options with varying thickness levels, organic vs non-organic, cute patterns, etc. Don't break the bank on a mat for HIIT workouts, but if your focus is primarily hot yoga, you may want to splurge a bit more.
Written by Ives Hot, ACE-Certified Group Fitness Instructor
Wow it's been a minute since we shared a post. A lot has happened in the past couple of months. Kaila Jae is turning ONE this month, we have both ran and PR'd races, and I am joining the FIERCE club of mamas in May 2020. Oh yes, pregnant and THRIVING. Thrive is my word for 2020 and my goal is to be a resource for women in Seattle that are embarking on this journey, are thinking of pregnancy in the future, or are post-partum.
Let me preface this by saying that as a fitness instructor one of the first concerns I had when I found out I was pregnant was how will I need to adapt my workouts. I was in the peak of my marathon training cycle and initially my worry was how do I need to adjust my training and nutrition to run a successful race. As I started my web search for pregnancy and running, I quickly realized that I would also need to adjust my HIIT strength training. My goal here is to share helpful modifications to make other women feel comfortable in strength training classes as they embark on this wild pregnancy journey! I am going to talk about some of the science behind what is happening in your body, break down moves by trimester, and give you confidence to keep showing up in class for YOURSELF and that BABE.
This post serves as a guide based on expert opinions and guidelines that are available. However, you should always check in with your OB/GYN and listen to their advice about exercise and pregnancy. Pregnancy is also not the time to suddenly become a workout fiend, if you weren't active at baseline.
WHY SHOULD I MODIFY MY CORE EXERCISES?
If you're new to pregnancy, you may be wondering why you should change what you're doing before you have a big old belly in the way. Even if you aren't showing, in the first trimester your uterus starts to grow and expand to make room for baby -- this means your abs start to stretch. Towards the end of your first trimester, beginning of the second trimester you will want to check for diastasis recti (DR).
Diastasis = separation
Recti = abs
DR describes the abnormal separation of your left and right abdominal wall, which appears as a gap between the two sides. It is normal for your abs to separate slightly during pregnancy to make room for baby, but a separation greater than 2 centimeters is thought to be abnormal. When you have DR and crunch up, you may notice "coning" or a ridge that occurs in the center of your belly. But why is DR bad? Generally, DR is bothersome because it can cause lower back pain, urinary incontinence, constipation, and at times makes vaginal delivery more difficult. In rare cases DR can lead to hernia formation due to there being a thinner layer of tissue allowing the organs to poke out.
DR can happen with any pregnancy, but is more common when women carry twins, have had multiple pregnancies, or are shorter in stature. Based on "What to Expect," if you develop a 3 finger width separation between your abs, you definitely need to modify your core exercises. Modify does not equate to STOP exercising. A strong core supports a strong pelvic floor and you definitely want that for delivery.
You may be one of the lucky mamas and not feel any symptoms (nausea, aversions, fatigue) until halfway through the first trimester. If you are experiencing those symptoms --it's okay, you aren't alone and hopefully that all improves in the second trimester. In regards to adjusting exercises this early on there are lots of expert and not-so expert opinions. Again, please be aware that most of the articles that are available are written based on expert opinion and don't necessarily have strong data supporting them.
There is a camp of individuals that feels strongly that you should not "do crunches." The reasoning behind this strong stance is that a "sit-up" or crunch motion places more pressure on the rectus abdominus (left and right more surface layer ab muscles). There is also some conflicting data from the Journal of Orthopaedic and Sports Physical Therapy, that demonstrated how abdominal crunch exercises performed during pregnancy actually shortened the inter-rectus distance from gestational week 35-41 through 14 weeks post-partum. If you don't want to stop traditional ab exercises, you can modify them by placing a wedge or ball behind your back for additional support. Ultimately, unless any exercises are causing discomfort or pain you do not need to modify during the first trimester. However, if you are more apprehensive about developing DR, you can focus more on oblique and transverse abdominus strengthening exercises.
Example 1: Side Plank
Example 2: Bird Dog
By now you may be starting to look pregnant, especially if you are having twins or this is your second or third (or more) babe. If your bump seems small, don't stress either. We all grow and show differently in this phase of pregnancy and it can be hard to hear comments from friends, family or strangers about your body. For Christy and I, we both did not show until later into our second trimester. Try not to compare yourself to other mamas or if you aren't pregnant yet, try not to mom shame. Whether you outwardly look preggers or not, chances are that YOU have noticed a change in your abdomen by now. It's wild to think of everything going on inside your body. Your uterus has grown much larger to make room for baby, amniotic fluid, and the placenta and clothes feel tighter (hello stretchy pants #BLESS).
Because your body is changing, you may start to feel differently about your typical exercises and in turn need more modifications. Personally, at about 18 weeks is when I started to modify my abdominal exercises. I am now at 22 weeks and continue to exercise 6 days per week, including running, cycling, HIIT, and strength work. I still do Barry's classes about 4x per week and although I am a bit more breathless, I continue to hit sprints on that treadmill albeit a bit slower. (For perspective: My baseline is an endurance athlete and I ran the NYC Marathon at 13 weeks pregnant.)
I no longer perform abdominal exercises that involve a full range sit up, v-up, jack knife, or bicycle crunch. Basically, any fast tempo or quick diagonal ab exercise I view as off limits and I rather focus on slow-controlled exercises that allow for breath to be connected to movement. You can also continue traditional or side planks and the bird dog mentioned above if it feels good.
Exercise 1: Knee Hover or Mountain Climber March
Exercise 2: Deadbug or Heel March
Exercise 3: Heavy Lifting Moves i.e. Deadlift, Squat, Lunge
You are in the final stretch mama! Things are feeling really REAL as you feel baby moving daily, don't sleep as comfortably, and probably start to move a bit slower. You are not alone in how you feel and can always reach out to Christy and I with questions, concerns, or stories. There is no such thing as TMI when you're growing a human!
This is also when you really start modifying exercises to feel more comfortable and to try to reduce DR. The pressure from intra-abdominal flexion can cause that "coning" or ridge to appear. You are going to want to avoid traditional ab exercises by this point if you have been hanging on to them.
Exercise 1: Plank
Exercise 2: Modified Bird Dog
Exercise 3: Heavy Lifting Moves i.e. Deadlift, Squat, Lunge
Alright we have covered A LOT. I hope you feel empowerd to show up for yourself and that babe in the gym or your next group fitness class and have some tools to adjust ab exercises when they come up. Don't worry you're not alone on this journey. Just remember to notify the instructor that you are pregnant and will be modifying! This post is based off literature searches on PubMed, Lexicomp, as well as opinions from fitness experts that wrote for Shape Magazine, Parents website, What to Expect, and Bump. Another great resource I found in my research was the Pregnancy Guide from Expecting and Empowered.
CONQUER YOUR SUMMIT,
THE WEEKS FOLLOWING RACE DAY AND GLYCOGEN REPLENISHMENT
It's been three weeks since Ironman 70.3 Coeur d'Alene and I am a couple of weeks into marathon training. If you are new to endurance training (or you are my husband) you may roll your eyes and think, "this biish is crazy." Truly, I never thought I would be the person to finish a race of any kind let alone be hopping from one to the next. But they are addicting. I'm not even close to NYC Marathon and I am already thinking of what will be my next marathon or Ironman. That being said, recovery between races is SO important.
After my first marathon, I heard from other runners that you should take ~30 days off after you race and let your body recover. I didn't do much research, but that sounded good. I was so sore the first week and I also missed cross training, so it wasn't that difficult to hold off on running and fill my time with my favorite group fitness classes. A handful of races later, I am actually interested in understanding why recovery is important and how to recover appropriately. Reminder every human and race is different. This is meant to provider more details and look at what evidence if any is out there. Always feel free to share your perspective below or email us!
When Should I Start Running Again?
There are lots of opinions and recovery plans out there. As a clinical pharmacist, I have access to scholarly literature searches (Pubmed and UpToDate), which I used to help delve into some of the later details on this topic. However, I decided to start my search like many of you would, by surfing the web to see what comes up when you type in "marathon recovery plan."
If you have ever looked up running plans, then chances are you have come across a Hal Higdon plan. Hal Higdon is a runner and a best-selling author. He has developed training plans for everyone from novice to advanced runners, half marathons and full marathons, and even has a week by week guide for the month post marathon. He refers to the time frame post marathon as, "Mile 27" in his book. I will be the first to admit that I have not purchased any of these plans, so I cannot vouch from personal experience, but I do think they create a great framework. My spark notes summary of his recovery program for advanced runners is below:
I wanted to compare the Hal Higdon post-marathon recovery plan to other internet plans. My next web search brought up and article from Runner's World. Pleasantly, Runner's World broke down the recovery post marathon week by week as well. They didn't provide as much detail on when to run or incorporate speed work, but encouraged adding on to intensity and duration as week's progressed.
At this point, I want to look into the science behind the recovery. Most plans are recommending a similar amount of time to recover, but why? What is going on in your body after a marathon?
In a study by Tsai and colleagues, massive aerobic exercise i.e. running 26.2 miles led to un-repaired DNA base oxidation. "This oxidative DNA damage correlated significantly with plasma levels of creatinine kinase and lipid peroxidation metabolites, and lasted for more than 1 week following the race." WHOA...what does that actually mean?? Creatine kinase is a muscle enzyme that lives within your mitochondria and is usually elevated in response to muscular damage, which in turn is a marker of the degree of muscle injury. It is also involved the storage and transfer of energy. In elite athletes or in marathoners the concentration of this particular enzyme increases within skeletal muscle and is usually in response to regenerating muscle fibers.
So basically, running a marathon = elevated creatine kinase for ~1 week = wait a couple weeks to resume vigorous aerobic exercise.
Runner's Connect is another great blog with a wealth of information, including a post on overtraining. In this post, the recommendation is to wait 2-3 weeks post marathon to allow ample time for recovery of both creatine kinase and myoglobin (myoglobin acts as oxygen storage for mitochondria). Based on my research, there are limited studies and data on the physiologic changes that occur after prolonged aerobic exercise; however, it appears that at least 2 weeks of light or minimal exercise is recommended before the athlete resumes rigorous training. One of the other topics that intrigued me was nutrition after the race. We all have heard of carbo crams before aerobic sporting events, but what about replenishing our glycogen stores after crossing the finish line?
Carbo-loading Post-Race: Glycogen Replenishment Facts
Disclaimer, the pic above is part of the dinner my husband an I enjoyed before my Ironman 70.3. It has absolutely nothing to do with building back glycogen stores after the race. I wanted to share this pic to spark some intrigue --everyone's pre-race rituals and nutrition vary. That is normal and I don't encourage you to suddenly change your diet the day before a race to reflect what works for me. However, a part of training involves using the months prior to race day to figure out what food fuels YOU best. I don't change my nutrition drastically the days leading up to my race. I don't eat pasta often in my regular life because it makes me feel heavy so you probs won't see me eating pasta the day before a marathon. I do love sushi and fries. So you can bet my pre-race meal always includes sweet potato fries and either sushi or an alternative lean protein source (baked fish is great if the city doesn't have great sushi). I also drink one, no more than two glasses of wine or a margarita in my normal week. PAUSE. Yes, you read that right. I am an athlete who enjoys fries and alcohol. Pre-race jitters would be so much worse if I also forbid myself from enjoying the foods and draaanks I love. Again, I don't binge drink while training so I definitely don't binge the day prior to the main event but a glass of wine is the perfect way to unwind. But enough about pre-race carbs, let's chat about what comes after.
Massive aerobic training does not just impact your muscle fibers and enzymes, it also depletes your glycogen stores. But what is glycogen? An article in The Sport Journal, titled "Glycogen Replenishment After Exhaustive Exercise," delved into awesome detail on this topic.
Glycogen is made up of long chain polymers of glucose molecules which are stored in liver and muscle and used by the body during exercise . At higher exercise intensities, glycogen becomes the main fuel utilized. When liver glycogen is depleted it can reduce blood glucose levels which results in volitional exhaustion. The concentration of muscle and liver glycogen prior to exercise plays an important role in endurance exercise capacity. It is actually typical for glycogen to be more depleted in the liver than muscle following intensive training, 85-95% versus 65-85%, respectively. Although you did a stellar job building up your glycogen stores before the race, now you have used all that energy and need to refuel.
Think about it, your body is like a race car. You fueled it with premium fuel leading up to race day and you won because you competed and completed by crossing that finish line. Now I don't know about you, but my bodice is even more of a temple after that race and I definitely want it running smooth quickly after. So fuel up! The two hour window immediately after exercise cessation is optimal for carbohydrate (carb) ingestion. Your glycogen resynthesizes at a rate of 2% per hour after this two hour window, but this rate rises to 5% when 50 grams of carbs are consumed. Another lit search led me to a great read titled, "Fundamentals of Glycogen Metabolism for coaches and Athletes," which states that 1-1.2 g carbs per kg of body weight per hour should be consumed to take advantage of the improved glycogen synthesis that can occur immediately post massive aerobic exercise. The overall goal is to ingest 10 g of carbs per kg of body weight in the first 24 hours.
For example, I weigh 63 kg (or ~140 lbs) so my goal is 630 grams of carbs post marathon and I should ideally try to eat 60-75 g of carb per hour. Let me put that in perspective, a banana has ~30 g of carbs and a slice of bread has ~15 g of carbs. So it takes WERK to eat all those carbs. Work smarter, not harder people! Help your bod recover by capitalizing on improved glycogen synthesis occurring immediately after the race and start ingesting those carb dense foods shortly after crossing the finish line.
Below are some examples of carb-rich foods from that article:
P.s. you can bet I looked up grams of carbs in my two fave foods (because research duh)... a side of sweet potato fries at a restaurant is ~50 g and the average sushi roll is anywhere between 50-60 g. Unfortunately, a pour of wine is only 4 g of carbs. Soo I guess I will stick to eating my carbs ;).
OKURRR... I know I hit you guys with a lot of science and knowledge bombs, but hopefully this helps you understand the importance of recovering the right way after your next big race. I know I have personally failed at glycogen replenishment in the past and feel fatigued the evening and day following the race. I will definitely be making some big changes to nutrition after NYC Marathon and am hoping this helps with energy. I also need to SLOW DOWN after races and allow more than 5 days before revisiting vigorous physical activity. Guilty of starting back up again too quickly! I promise to be more patient after the next race and respect my body if you all do, k?
We met Katie during our ULA Bootcamp and Goal Setting event at U Village’s Athleta store earlier this year. After a 30 minute sweat session, we encouraged individuals to reflect on a goal they have by applying our SUMMIT acronym. In September, it was so exciting to see Katie back at our Stronger Together Bootcamp and learn that she had CONQUERED HER SUMMIT and that our workshop had helped. We asked if she would be willing to share her story.
Hello, I'm Katie and this is how I have conquered my summit.
For a long time, I was plateauing with my workouts. My sister's wedding was coming up and I was not getting an effective workout at the gym, I just felt like I was doing the same thing over and over. I wasn't giving myself a proper workout.
One random weekend in late February, my friend dragged me to Athleta to buy new workout clothes. As someone who was only exposed to limited workout clothes, I immediately wanted all the pants, tops, sports bras, etc. I noticed a sign that displayed workout events for March taught by various instructors in the Seattle area. I thought “sure, why not? I’ll sign up because I need to mix up my workout routine anyway.”
My first class was bright and early in March at 8am on a Saturday for the “Sweat & Goal Set with Ula. Oh boy, that class was challenging. I was super sweaty, but I felt like I actually got a good workout. After the workout was done and we were cooling down, Ives and Christy started talking about goal setting. Christy told her story on training for a half marathon. She was very inspiring, how she couldn't just start running 13.1 miles. She needed to slowly progress to her goal (it's a summit after all, you need to train for it). When the class was over, I started thinking of what my own summit could be as running is not my jam. I knew I wanted a proper challenge, not just the "I want to get in shape for a wedding". Recently at the gym, I started swimming. I was inspired to swim because my mom swam 3 times a week after she had my sister and wanted to get in shape for her own sister’s wedding. Plus I love the water. I learned to swim before I could walk (per my mom). However, I would only do about 15 or 18 laps. Before I left the class, I decided my summit challenge would be to swim a mile.
A bit of background, 1 lap is going back and forth across the pool (25 yards each way). I was told I had to do 36 laps to get to that mile. Currently, I was already swimming half a mile so I had a good start. My typical routine is 1 lap of freestyle, 1 lap back stroke and 1 lap breast stroke. Once I completed those 3 moves, I was finished with 1 round. Each new month, I would add an extra round. Thus, my goal to reach that mile would be August with an aim to swim 2-3 times a week (or really whenever I needed to wash my hair. If you’re going to take the time to shampoo and condition your hair, might as well get a good workout in).
I never did swim in high school (I did dance team instead) so I was really challenging myself in completing this goal. Oh boy, was it a real challenge. There were times, I was mentally telling myself, “nah, just stop at 21 laps, you can make it up on the next swim.” Thank goodness for my accountability partner and I had to text her whenever I finished. I mentally overcame the block and continued to push myself. But remember, it’s ok to stop if you’re pushing yourself physically too hard. Over the next few months, I felt myself getting stronger and plus my breathing improved (bonus!). It got to the point where I started to adding in extra rounds before the following month hit. Before June, I was at 10 rounds (30 laps). One swim session, I decided to go for that 11th round. Once I completed it, I realized I had the energy to do 1 more. I successfully completed my mile goal a month and a half early and before my sister's wedding. It felt amazing to complete my goal, both physically and mentally. I knew at this point, anything was possible.
Just because I conquered my summit, doesn't mean the journey is over. Some of the new summits I plan on conquering is to swim a mile in under an hour (currently at an hour and 5 min!), participate in the Park to park swim next August (swimming across Lake Washington) and perhaps do a triathlon (except I hate running so we'll see about that one).
I would like to thank Ula and Us for inspiring me to push myself. I would also like to thank Athleta for holding these amazing workout events. This community is strong and amazing and I'm glad to be apart of it. Finally, I want to thank my friends and family for being supportive and holding me accountable. I could not have done this without their encouragement.
Adventures can be found in any city. I have shared bits and pieces of my heritage on the blog and social interwebs. If you follow along on Instagram, I am sure you saw that my recent two-week vacation included some sweats with a view. I owe my favorite one to my husband. He wanted to find a unique activity for us during our time in Sarajevo, Bosnia and Herzegovina. Unlike the PNW, there is not a huge trails association in Bosnia. You can imagine my surprise when he suggested we change our plans for a ride on the new cable car in Sarajevo to a hike to the top of Trebević Mountain.
He found a few blogs through a quick google search that supplied limited information on hikes, including this one. The blog posts were fairly new and did not give the clearest directions on how to find the trail, but we took some screenshots before departing the safety of wifi! We drove to the Pino Nature Hotel, which is where the cable car ends its journey from Stari Grad (Old Town) Sarajevo, and spent a couple of hours exploring the old bobsled track that remains from the 1984 Winter Olympics. If you are in Sarajevo on Holiday, I would highly recommend walking through the track. It has deteriorated and is riddled with graffiti, but there is something stunning about the way it is shaped by the mountainous landscape.
After exploring the bobsled track remains, we decided to continue on with our planned hike. I will admit that we were a little confused by the prior blog directions and drove up to a second lodge that sits above the new Pino Hotel. We parked our car and argued about where the trail markers could be. We knew from a video that the trail should be marked by paint on the trees—a white circle with a red outline. Andy found a trail, but it was for one of the smaller, side hiking trails leading to the “Planinarski Dom.” We saw the appropriate markings and a screenshot of the trail map that I took by the Hotel confirmed that the side hiking trail would link up with the main trail. We were warmly greeted by a stray dog, who was unexpectedly friendly and decided to join us for the adventure. Meet “Smoki”, who I named after a nostalgic Bosnian snack of peanut flavored puffs that kids enjoy.
Andy, Smoki, and I set out on our adventure expecting the hike to take about 3 hours round trip based on previous reports. We had water, pretzels, dried apricots, and cashews in our pack and turned on Map My Run to log the hike. It had been raining in Sarajevo for the past few days, but our Seattle souls weren’t going to a let a little sprinkle stop us. UNTIL WE GOT LOST. Or disoriented might be a better description? The side hiking trail linked us up to a gravel road, but without wifi or google maps, it was difficult to discern which way to go. We looked at our screen shots and the satellite signal we were getting on our phones, and tried to sort out which way to go. Unfortunately, due to the recent rain the trail was muddy and turned into a slip and slide for Andy and I in our Nikes. Smoki did just fine. We eventually stumbled across the real, main route after a minor panic attack by me. For those of you that aren’t aware, the mountains surrounding Sarajevo is where numerous snipers and ammunition resided during the war. There were also mines planted throughout the mountains and for years I was warned about this. It was a little paralyzing, but my husband calmed me down with some logic and promised me we would stick to the trail and not off road it anymore. Continuing on despite this mental obstacle and our limited knowledge was the first summit of the day.
Once you are on the main trail, it is clearly marked and a steady climb with a 1079 meter elevation gain including some switchbacks to the top of Trebević Peak (sits at 1629 meters). The three of us did not encounter any other hikers and only crossed paths with a lone mountain biker. There was something therapeutic about hiking in my hometown, on an unknown trail, with no other souls. We entertained ourselves by teaching Andy more Bosnian (he can now proudly count to 10). When we got to the top we found a bulletin that shared details of the trail, including that the beginning of the work and end occurred in October and November of 2017, respectively. It was new! No wonder my family wasn’t aware of the trail and it was impossible to find blog posts or much info out there. The bulletin shared additional information, including the total length of the trail which is listed as 10 km roundtrip (6.2 miles). The total hike distance we tracked ended up being just about 7 miles and took under 3 hours round trip!
Andy and I enjoyed the views of stunning Sarajevo and Bosnia at the summit and shared our hiking snacks with Smoki, who was loyal to us throughout the whole adventure. We saw other towns in the distance, mountain peaks for kilmeters on end, and below us a sheep herder with his flock. I felt a different type of pride in accomplishing this peak with Andy. It was not the most challenging hike we have done together nor was it the most breathtaking view (Mount Rainier and Vesper still take the cake), but it was the most meaningful. In a way my two worlds collided –the little girl who was born in Sarajevo and returned to see her country and family and the younger woman I am today who loves chasing summits.
I wanted to make this hike simpler for anyone who chooses to visit Sarajevo and take a chance on adventure. Drive up to the Pino Nature Hotel and park in their lot. To the right of the café/restaurant you will see a children’s playground. Walk past that and you will see the trail markers for Vrh Trebevića (Trebević Peak). Follow the marked, painted trees that will take you to your destination. If it’s been raining, I would recommend hiking shoes in place of tennies, although it is doable albeit dirty. This trail is year-round and can be used for mountaineering in the winter. After you accomplish your summit, enjoy a treat at the Hotel. Word to the wise, it is a “dry” hotel so no alcohol on site. Hoping for more trails to conquer on future travels back to Bosnia.