Thursday, October 17, 2013
Wednesday, September 11, 2013
Labor day weekend race results
I have been meaning to write this post as soon as the results came in from all the runners who participated in my first virtual race. However i distracted by a very cute and chubby baby:)
I got 5 other runners to register in the virtual race (with 4 actually running) and hope to recruit even more next time! Next time i will plan it farther in advance and promote it a little better. CONGRATS to all the runners who participated and thank you for registering for my first virtual race!
Without further ado here are the results:
I was in complete shock over my result pre baby my PB was 53 min with my race results normally being in the 55 min to an hour range! I really wonder why women run faster after having a baby? Does giving birth give us a crazy super power that makes us run fast like ninjas? Or is it that our running time is very precious to us so we must make the most of it? Whatever it is i'm going to go with it! It just drives me more and more the faster i get. What drives you to push harder during races and in your training? I often repeat to myself during my tough tempo and speed workouts that change is uncomfortable and boy it sure is but so worth the reward of being in constant competition with yourself. You can always push harder and further and you will surprise yourself. Keep on keeping on and as my friend Kendra says don't stop believing. I will leave you all on that note today. Have a great rest of your week!
Will you guys participate in my next virtual race? What would make it more appealing? Should i try to get some prizes donated to entice you more? Let me know what YOU want:)
I got 5 other runners to register in the virtual race (with 4 actually running) and hope to recruit even more next time! Next time i will plan it farther in advance and promote it a little better. CONGRATS to all the runners who participated and thank you for registering for my first virtual race!
Without further ado here are the results:
| Distance | |||||
| 10 km | Place | city/town | Prov | Co | Time (min:sec:ms) |
| Amy McKee | 1 | Riverview | NB | Ca | 46:40:00 |
| Stephanie Patterson | 2 | Moncton | NB | Ca | 58:32:00 |
| Lindsay Cooper | 3 | Waldorf | MD | USA | 59:07:00 |
| 5 km | |||||
| Jane Grant | 1 | Moncton | NB | Ca | 30:00:00 |
| Gina Monk | 1 | Halifax | NS | Ca | 30:00:00 |
I was in complete shock over my result pre baby my PB was 53 min with my race results normally being in the 55 min to an hour range! I really wonder why women run faster after having a baby? Does giving birth give us a crazy super power that makes us run fast like ninjas? Or is it that our running time is very precious to us so we must make the most of it? Whatever it is i'm going to go with it! It just drives me more and more the faster i get. What drives you to push harder during races and in your training? I often repeat to myself during my tough tempo and speed workouts that change is uncomfortable and boy it sure is but so worth the reward of being in constant competition with yourself. You can always push harder and further and you will surprise yourself. Keep on keeping on and as my friend Kendra says don't stop believing. I will leave you all on that note today. Have a great rest of your week!
Will you guys participate in my next virtual race? What would make it more appealing? Should i try to get some prizes donated to entice you more? Let me know what YOU want:)
Tuesday, August 27, 2013
Sign up for my virtual 5 and 10 km race this weekend
Hi all. Wow its been a long time since i posted! Life as a new mom is very busy and demanding. Any free time is spent working out, eating or relaxing:) I'm sure loving my life as a mom. It's the most rewarding and challenging job i have had yet.
Peyton is 5 months now! Crazy! Where have the last 5 months gone? Such a time warp. He is such a cutie and a great little baby. I have been back at the running and working out since he was 2 weeks old. After he was born i got my doctors approval to start up after 2 weeks as long as i was feeling up to it. And i was despite the extreme exhaustion that comes from waking every 2-3 hours to feed him. I am still breastfeeding but he luckily sleeps through the night:) Breastfeeding and working out can be tough but thats a whole other blog post. This one is to promote the virtual race i created and will be running this weekend. As a mother on maternity leave i am on a tighter budget so i can't afford to run a 10 km race in the middle of half marathon training. So i decided to challenge myself and create a virtual race just to push myself more. If i know others will be running as well then i will be in the mindset that i'm racing even virtually:) So i am asking you guys to sign up. The race is free and for fun and to push us.
I was originally going to be running my half marathon in a month but it was an out of town race and didn't make sense to spend $300 plus to go run it. When i can run a local half marathon in 2 months for $55 bucks. So this has forced me to revamp my training schedule. I ran a slow 13 km last weekend instead of my planned 18km and after talking to some runner friends decided on a 10km race but i cant really spend $35 on the race that is this weekend. So i came up with the idea of a virtual race. My current PB for a 10km run is 53 min. And to keep on par for my 1:45 half marathon goal i need to run a 47 min 10km. I'm nervous and excited about my goal. I will be posting all the results and pictures of the participants finishing their races in a blog post next week. I really am going to try to blog more and so much to talk about and tell you my birth story and how i manage keeping up with my work outs with a 5 month old baby:)
So please register here and run the race with us! And tag me via instagram (@amymckee83) and Twitter (@amygrant83) with a picture of your garmin or nike app (or whatever you use) to prove your distance and time and post a pic of yourself after you have finished the race!
Peyton is 5 months now! Crazy! Where have the last 5 months gone? Such a time warp. He is such a cutie and a great little baby. I have been back at the running and working out since he was 2 weeks old. After he was born i got my doctors approval to start up after 2 weeks as long as i was feeling up to it. And i was despite the extreme exhaustion that comes from waking every 2-3 hours to feed him. I am still breastfeeding but he luckily sleeps through the night:) Breastfeeding and working out can be tough but thats a whole other blog post. This one is to promote the virtual race i created and will be running this weekend. As a mother on maternity leave i am on a tighter budget so i can't afford to run a 10 km race in the middle of half marathon training. So i decided to challenge myself and create a virtual race just to push myself more. If i know others will be running as well then i will be in the mindset that i'm racing even virtually:) So i am asking you guys to sign up. The race is free and for fun and to push us.
I was originally going to be running my half marathon in a month but it was an out of town race and didn't make sense to spend $300 plus to go run it. When i can run a local half marathon in 2 months for $55 bucks. So this has forced me to revamp my training schedule. I ran a slow 13 km last weekend instead of my planned 18km and after talking to some runner friends decided on a 10km race but i cant really spend $35 on the race that is this weekend. So i came up with the idea of a virtual race. My current PB for a 10km run is 53 min. And to keep on par for my 1:45 half marathon goal i need to run a 47 min 10km. I'm nervous and excited about my goal. I will be posting all the results and pictures of the participants finishing their races in a blog post next week. I really am going to try to blog more and so much to talk about and tell you my birth story and how i manage keeping up with my work outs with a 5 month old baby:)
So please register here and run the race with us! And tag me via instagram (@amymckee83) and Twitter (@amygrant83) with a picture of your garmin or nike app (or whatever you use) to prove your distance and time and post a pic of yourself after you have finished the race!
Wednesday, January 30, 2013
Third trimester workout updates
Well at 33 weeks i am still feeling wonderful, have lots of energy and rarely have any back pain. I get it here and there but often found (after further investigation) it was after my 10 km runs. So after another physio session and another pelvic tilt exercise to add to my daily regime i decided to decrease my inclines for running and walking workouts as well as my distance and since then. WOW what a difference. My pelvis has felt much better with my max runs being 8km now. And thus less strain on other parts of my back too. So now i am doing 4, 6 and 8 km runs. I am so happy i am still good at 8. I will continue listening to my body and decreasing again if need be. I also found a new walking incline workout yesterday that i did last night. It was one i found for an intermediate/advanced women in her 3rd trimester. I however found some walks a little too slow so i sped them up and altered the workout to suit my fitness level at this time. It is more of walk/run incline workout and i felt great last night and still do today so i know i didn't over do it. My legs are actually pretty sore today from all those squats and lunges:)
Now let's touch on the importance of doing pelvic tilts during pregnancy especially your third trimester. Your pelvis is going through a lot of changes and the hormone relaxin is doing it's work to relax all the ligaments in this area to make room for baby to come out (don't worry everything goes back to the way it was before for most women). So pelvic tilts help ensure that your pelvis doesn't stiffen up due to all that extra weight on it from baby and it strengthen your abs and helps to prevent and soothe back aches. They also help encourage your baby to get in proper positioning for delivery head down and back towards your back. They also help ease delivery of your bundle of joy. So many pros and i know i have noticed a huge difference since i have started incorporating them.
Here are the ones i do before and after every workout:
Pelvic tilts with back against a wall so my arms wouldn't be up like this picture. Repeat 10 x
Pelvic tilt with hands on wall: Stand a few feet out from the wall and lean forward and put hands on wall at shoulder height. Keep legs hip distance apart and knees slightly bent then tilt your pelvis much like picture above. Repeat this move 10 x
Cat cow yoga pose: Start on all fours in a neutral position with your back push your belly down with head up and bum up like a cow then arch your back up much like a scared cat would do and go back and forth between these movements 20 x
Pelvic tilts while seated: sit with both feet firmly planted on the ground and place hand on one leg and push down as you try to lift up. This is essentially a pelvic tilt only on the side you are doing it on. Repeat on both sides 10 x. You can also push down opposite leg and push it down with your hand as well which also works the other side in another way. Repeat 10 x. I only do this one for my left side as thats where i seem to have the issue. This exercise was given to me from my physio Heidi.
Now let's touch on the importance of doing pelvic tilts during pregnancy especially your third trimester. Your pelvis is going through a lot of changes and the hormone relaxin is doing it's work to relax all the ligaments in this area to make room for baby to come out (don't worry everything goes back to the way it was before for most women). So pelvic tilts help ensure that your pelvis doesn't stiffen up due to all that extra weight on it from baby and it strengthen your abs and helps to prevent and soothe back aches. They also help encourage your baby to get in proper positioning for delivery head down and back towards your back. They also help ease delivery of your bundle of joy. So many pros and i know i have noticed a huge difference since i have started incorporating them.
Here are the ones i do before and after every workout:
Pelvic tilts with back against a wall so my arms wouldn't be up like this picture. Repeat 10 x
Cat cow yoga pose: Start on all fours in a neutral position with your back push your belly down with head up and bum up like a cow then arch your back up much like a scared cat would do and go back and forth between these movements 20 x
Pelvic tilts while seated: sit with both feet firmly planted on the ground and place hand on one leg and push down as you try to lift up. This is essentially a pelvic tilt only on the side you are doing it on. Repeat on both sides 10 x. You can also push down opposite leg and push it down with your hand as well which also works the other side in another way. Repeat 10 x. I only do this one for my left side as thats where i seem to have the issue. This exercise was given to me from my physio Heidi.
 |
| 32 weeks and 6 days |
Wednesday, January 9, 2013
Clean gluten free biscuits 2 ways
Hi guys. Its been awhile since i posted a recipe. On Sunday i made a big batch of curried sweet potato apple soup from Gracious Pantry. And of course i needed to make my clean gluten free biscuits however i couldnt find the recipe i normally used to i adapted one from http://www.glutenfreecookingschool.com. I will include my go to recipe after i post my adapted version below.
*Makes approximately 16 large biscuits depending on how large your biscuit cutter is (and by biscuit cutter i mean a glass from your cupboard)
1.5 cups brown rice flour
1 cup corn starch
1.5 cups sorghum flour
2 tsp. baking powder
2 tsp. salt
1 1/2 tsp. baking soda
2 tsp. xanthan gum
8 Tbsp Earth balance spread
1 1/4 cups plain almond milk
1 1/4 cups water
1 Tbsp. cider vinegar
1 egg, beaten (or make a flax or chia egg if vegan)
1. Preheat your oven to 350 degrees.
2. In a large mixing bowl thoroughly combine the flours, baking powder, salt, baking soda, and xanthan gum.
3. Use a pastry blender to blend the butter into the flour. However if like me you don't have one simply use a fork and blend up until well combined and no chunks of butter are left.
4. Add the almond milk, water, vinegar and beaten egg to the flour and stir until the dry and liquid ingredients are combined.
5. Roll out the dough thickly on wax paper sprinkled with flour and cut out round shapes with a large glass cup and Cook at 350 degrees for 15 minutes or until golden brown.
Now you can see my go to recipe here:) For this recipe i use earth bnlance and plain almond milk as well. Let me know if you try either recipe in the comments below! Please note i have found that gluten free biscuits are better the next few days heated again in the microwave they don't crumble quite as badly then and taste better! I spread mine with a little earth balance spread.
*Makes approximately 16 large biscuits depending on how large your biscuit cutter is (and by biscuit cutter i mean a glass from your cupboard)
1.5 cups brown rice flour
1 cup corn starch
1.5 cups sorghum flour
2 tsp. baking powder
2 tsp. salt
1 1/2 tsp. baking soda
2 tsp. xanthan gum
8 Tbsp Earth balance spread
1 1/4 cups plain almond milk
1 1/4 cups water
1 Tbsp. cider vinegar
1 egg, beaten (or make a flax or chia egg if vegan)
1. Preheat your oven to 350 degrees.
2. In a large mixing bowl thoroughly combine the flours, baking powder, salt, baking soda, and xanthan gum.
3. Use a pastry blender to blend the butter into the flour. However if like me you don't have one simply use a fork and blend up until well combined and no chunks of butter are left.
4. Add the almond milk, water, vinegar and beaten egg to the flour and stir until the dry and liquid ingredients are combined.
5. Roll out the dough thickly on wax paper sprinkled with flour and cut out round shapes with a large glass cup and Cook at 350 degrees for 15 minutes or until golden brown.
Now you can see my go to recipe here:) For this recipe i use earth bnlance and plain almond milk as well. Let me know if you try either recipe in the comments below! Please note i have found that gluten free biscuits are better the next few days heated again in the microwave they don't crumble quite as badly then and taste better! I spread mine with a little earth balance spread.
Friday, January 4, 2013
Working out in the 2nd trimester
WOW. It's hard to believe i am already 30 weeks today. This pregnancy is sure flying by! I have noticed these last few weeks that my runs are getting a little slower and my circuit weight training is a little slower too. But that's ok! At least i can still work out.
Working out in the 2nd trimester was amazing i had so much energy and was able to even incorporate some easier intervals:) I was atill doing all the Tone it Up circuit workouts with some super set arm and leg workouts from PB fingers thrown in as well. I just had to modify some of the moves to work with my growing belly and make sure i listened to my body stopping certain moves as needed. I was actually able to still do crunches up until 22 weeks. I know working out on your back isn't recommened by many however through my research and talking to my dr it's ok as long as i feel ok doing it. So right now i am still doing glute exercises on my back and feel great doing them. The key is that as long as you are still moving and not laying still on your back (and don't feel dizzy) you are good to go and it's not bad for you or the baby:) I was also able to keep my runs at a max of 15-16 km for long runs, intervals one day and then steady runs with no walking breaks another. I also added in another cardio day where i would do a running/toning workout (where i'd do a toning circuit & then jump on the treadmill to run 5 min-ish intervals between circuits) or a walking interval workout. For my long runs i would mainly run 10 min and walk a min or even take more walking breaks if i needed them. I did my last 15 km long run at 26 weeks and since then decreased to 10-12km but as of last few weeks i'm down to 10km max.
Now as i mentioned above working out in the third trimester has changed a little. I ended up tweaking my pelvis a little the week before christmas. I over did it that week with a killer leg workout and then a running workout where you'd jump off every 5 min or so and do squats and jumping jacks. Needless to say as of sat that week my pelvis on my left side started to get a little tender during my run and then ached on and off throughout that week after taking a few days off.
As of this past monday it was still hurting on and off when i ran so i went to see my physio, Heidi from Physio for you. And i was sooooo happy to hear her say it wasn't major and basically my tight glutes, hamstrings as well as tater tot always hanging out on my left side cause my pelvis to get a little over worked and then the tight muscles pulled it forward a little on the left side. I had started doing pelvic tilts as well as only pre natal workouts the week of Christmas so i think thathad helped it from getting worse. So all Heidi had to do was some traction work to get it to loosen up a bit and go back in place:) This is what i remember from my appointment with Heidi so it may not exactly be it...Heidi may correct me a little on this.
I now do pelvic tilts & some stretches for my glutes before and after every workout and its feeling much better now! Pheuf! I was worried that it was time to stop running:) But not yet...body and baby are still good to go with my workouts:) YAH! Next week i may start incorporating some tone it up circuits again (modified of course) as long as they feel alright! (I am currently still doing some pre natal specific workouts along with my running and incline walking workouts). I am so grateful i can run as far as i do now as well as workout as much as i do too! I also have moved my runs all inside on my safe treadmill. It's too icy and snowy out there and i don't want to risk falling!
And because its not janurary without some fun challenges to keep you motivated I have joined the Tone it Up Love your body challenge that runs from now until valentines day (It's not too late to still sign up, join the fun here). As well as Janine's (writer of the purple giraffe blog) Chilly challenge:) You can sign up here still! It's fun to do little challenges to keep myself accountable as well as keep myself on track with eating clean and healthy while being pregnant. I definatley had too many sweets over the holidays and have been craving them daily...so im working on not indulging as much and limiting my sweet intake.
Working out in the 2nd trimester was amazing i had so much energy and was able to even incorporate some easier intervals:) I was atill doing all the Tone it Up circuit workouts with some super set arm and leg workouts from PB fingers thrown in as well. I just had to modify some of the moves to work with my growing belly and make sure i listened to my body stopping certain moves as needed. I was actually able to still do crunches up until 22 weeks. I know working out on your back isn't recommened by many however through my research and talking to my dr it's ok as long as i feel ok doing it. So right now i am still doing glute exercises on my back and feel great doing them. The key is that as long as you are still moving and not laying still on your back (and don't feel dizzy) you are good to go and it's not bad for you or the baby:) I was also able to keep my runs at a max of 15-16 km for long runs, intervals one day and then steady runs with no walking breaks another. I also added in another cardio day where i would do a running/toning workout (where i'd do a toning circuit & then jump on the treadmill to run 5 min-ish intervals between circuits) or a walking interval workout. For my long runs i would mainly run 10 min and walk a min or even take more walking breaks if i needed them. I did my last 15 km long run at 26 weeks and since then decreased to 10-12km but as of last few weeks i'm down to 10km max.
Now as i mentioned above working out in the third trimester has changed a little. I ended up tweaking my pelvis a little the week before christmas. I over did it that week with a killer leg workout and then a running workout where you'd jump off every 5 min or so and do squats and jumping jacks. Needless to say as of sat that week my pelvis on my left side started to get a little tender during my run and then ached on and off throughout that week after taking a few days off.
As of this past monday it was still hurting on and off when i ran so i went to see my physio, Heidi from Physio for you. And i was sooooo happy to hear her say it wasn't major and basically my tight glutes, hamstrings as well as tater tot always hanging out on my left side cause my pelvis to get a little over worked and then the tight muscles pulled it forward a little on the left side. I had started doing pelvic tilts as well as only pre natal workouts the week of Christmas so i think thathad helped it from getting worse. So all Heidi had to do was some traction work to get it to loosen up a bit and go back in place:) This is what i remember from my appointment with Heidi so it may not exactly be it...Heidi may correct me a little on this.
I now do pelvic tilts & some stretches for my glutes before and after every workout and its feeling much better now! Pheuf! I was worried that it was time to stop running:) But not yet...body and baby are still good to go with my workouts:) YAH! Next week i may start incorporating some tone it up circuits again (modified of course) as long as they feel alright! (I am currently still doing some pre natal specific workouts along with my running and incline walking workouts). I am so grateful i can run as far as i do now as well as workout as much as i do too! I also have moved my runs all inside on my safe treadmill. It's too icy and snowy out there and i don't want to risk falling!
And because its not janurary without some fun challenges to keep you motivated I have joined the Tone it Up Love your body challenge that runs from now until valentines day (It's not too late to still sign up, join the fun here). As well as Janine's (writer of the purple giraffe blog) Chilly challenge:) You can sign up here still! It's fun to do little challenges to keep myself accountable as well as keep myself on track with eating clean and healthy while being pregnant. I definatley had too many sweets over the holidays and have been craving them daily...so im working on not indulging as much and limiting my sweet intake.
 |
| Post Friday 60 min bootycall workout this morning:) |
Tuesday, December 4, 2012
Perfect Fit Affiliate
**Update the affiliate program has been put on hold for now:( I will keep you all posted on when its back on!**
Hi all i have something exciting to share:) I got approved to be an affiliate for Tone it up's Perfect Fit protein powder. I had to apply with my blog and twitter handle and ended up getting approved for it.
I was so excited to try Perfect Fit protein when the Karena and Katrina first launched it back in the spring. I love brown rice protein as it doesn't upset my stomach like whey or soy proteins do. Their protein is super fine like a flour and you can do so much with it. It's organic, non-GMO, complete amino acid profile, gluten free, free of sugar, dairy, lactose, soy, corn and other allergens. So it's essentially perfect for anyone:)
They sell their protein in individual serving sizes for when you are on the go. So you can always have a pack in your purse, in your car or at your office. So you always have quick and easy nutrition whenever you need it. They also have a larger 50 serving bag as well which is great for making smoothies at home, your protein pancakes or for your baking. You can replace flour cup for cup in any of your favorite recipes.
One of my favorite recipes that i enjoy a few times a week is a recipe from the Tone it Up Nutrition plan that they also have posted on the Perfect Fit website.
2-3 egg whites
1 tbsp of flax seed (optional i don't always add it)
1/2 banana mashed (i often need more so i mash a full banana)
1 scoop of Perfect Fit protein
-Mix all up and fry up in the frying pan like a pancake. You can add fruit (or chocolate chips) right in the batter if you like. Or even Peanut butter.
My favorite way to enjoy them is spread with natural peanut butter and thawed frozen berries so they make a syrup almost.
If you want to know more about how to purchase please contact me. You can also click on the Perfect Fit protein link as well on the right hand side of my blog:)
Let me know if you end up trying it and i want to hear what your favorite way is to enjoy you Perfect Fit protein.
Hi all i have something exciting to share:) I got approved to be an affiliate for Tone it up's Perfect Fit protein powder. I had to apply with my blog and twitter handle and ended up getting approved for it.
I was so excited to try Perfect Fit protein when the Karena and Katrina first launched it back in the spring. I love brown rice protein as it doesn't upset my stomach like whey or soy proteins do. Their protein is super fine like a flour and you can do so much with it. It's organic, non-GMO, complete amino acid profile, gluten free, free of sugar, dairy, lactose, soy, corn and other allergens. So it's essentially perfect for anyone:)
They sell their protein in individual serving sizes for when you are on the go. So you can always have a pack in your purse, in your car or at your office. So you always have quick and easy nutrition whenever you need it. They also have a larger 50 serving bag as well which is great for making smoothies at home, your protein pancakes or for your baking. You can replace flour cup for cup in any of your favorite recipes.
One of my favorite recipes that i enjoy a few times a week is a recipe from the Tone it Up Nutrition plan that they also have posted on the Perfect Fit website.
2-3 egg whites
1 tbsp of flax seed (optional i don't always add it)
1/2 banana mashed (i often need more so i mash a full banana)
1 scoop of Perfect Fit protein
-Mix all up and fry up in the frying pan like a pancake. You can add fruit (or chocolate chips) right in the batter if you like. Or even Peanut butter.
My favorite way to enjoy them is spread with natural peanut butter and thawed frozen berries so they make a syrup almost.
If you want to know more about how to purchase please contact me. You can also click on the Perfect Fit protein link as well on the right hand side of my blog:)
Let me know if you end up trying it and i want to hear what your favorite way is to enjoy you Perfect Fit protein.
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