Badass Fitness

Football Tailgate 2011 Survival Guide

If you're human, and all Badasses are, perhaps you have a love-hate relationship with Tailgate Saturdays. The friends, football, 'adult beverages' and tailgate food are what we look forward to through the whole long, hot summer. That's the love part.

The hate part is the speed at which all that alcohol and tailgate food can wreck a Badass' week of healthy eating. By the time the fourth quarter ends, we've effectively been drinking and eating approximately 250 calories per play - but NOT working it off like those players.

A few of you have asked me this week, "How can I have a good time this football season without demolishing a summer of hard work and awesome results?"

I will never profess to have all the answers. But a few overarching tips come to mind, plus practical "eat this, leave that on the grill" guidelines for a happy but not too heavy tailgate.

These are merely 'suggestions,' and in no way meant to put a penalty flag on the glory that is a College Football Saturday! Because let's be for real: Sometimes you just have to celebrate a touchdown with a cocktail or another hot wing (or 5).

Big (Tailgate Snack) Plays

Stay away from the pocket: That buffet table or stadium box countertop lined with food? Strategically position yourself far from it. As in, out of "let me just reach over here and dip another chip" distance.

Come Hungry to Win, not Eat: The quickest way to scarf down too much tailgate is to show up hungry. Skipping breakfast and lunch to "save calories" for later will likely lead to overeating. Eat something somewhat healthy and filling beforehand, whether it's oatmeal for breakfast before noon kickoff or salad for lunch before the 3:30 p.m. game.

The 1-to-1 Fake: For every beer or cocktail, drink 8 ounces of water. You'll consume fewer liquid calories, if only to avoid the 19th trip to the bathroom. Bonus: The less sloshed you are, the more likely you are to resist chili cheese on the hot dog. Some foods just seem more appetizing through blurry eyes.

Tailgate Snacks 101

Chips: Obviously, carrots or even fruit will be less calorically disastrous than a bag of chips, but some chips are better choices than others. Rice Works, The Works, Sun Chips, Pretzel Crisps and a few others are healthier choices - when eaten in moderation - than regular ol' pure potato chips or tortilla chips.  The biggest pitfall is mindless crunching. Know thy serving sizes, no matter the chip. And if your tailgate isn't likely to supply the healthier, option, BYOB(ag).

Dips: Go for hummus or guac (with the healthy fat of avocados) over mayo and sour cream-based dips. Salsa is ideal - low in calories, high in nutritional value thanks to those tomatoes.

The Grill: Turkey burgers or bison burgers are leaner than regular beef, and many varieties of chicken sausage are delicious AND lower in fat and calories than regular beef or pork sausage. Hot dogs don't have much redeeming value nutritionally in my book. Use whole grain sandwich thins or eat them 'naked' (no bun or wrapped in lettuce) to cut carbs and calories. Again, bring these food supplies if the tailgate host won't.

Desserts: You don't have to deny yourself, but watch portions - as in, one cookie, not three; or half a brownie, not the whole gigantic square. By the time dessert rolls around, you might have had enough 'adult beverage' to be feeling less in control of your sweet tooth, so be careful.

Make over your faves: Nachos don't have to be a fat and calorie bomb. Same goes for pizza and chili. Even desserts can be light with full flavor and sweetness.

Remember "85 to 90": Above all, don't beat yourself up on Tailgate Saturday! It's one day. Live a little. The Badass Journey has to be enjoyable. If your Tailgate enjoyment comes via chips and dip or a chili dog, so be it. What counts is this: Eating 85 to 90 percent clean, 85 to 90 percent of the time!

Coming up: The Badass 5-25-50-100 Challenge...

Monday Move: One-Legged Hip Thrust

Two days after Badass Boot Camp, my glutes and hamstrings are feeling the "after-burn." A few students told me they're feeling it, too.

The lunges, suicides and Tabata drills no doubt played a role. But I give most credit/blame to one particular move, which is this week's Monday Move: The One-Legged Hip Thrust.

Like so many of my faves, this one requires little to no equipment and is portable - you can drop to the floor just about anywhere and bust out a few sets. The One-Legged Hip Thrust got a shout-out in a men's fitness magazine recently, so it's also a move that is definitely NOT just for the ladies.

The One-Legged Hip Thrust will strengthen the glutes and the hamstrings, as well as the lower back/core - all muscles that need to be in tip-top shape for tip-top performance in running, cycling, triathlons, etc. The bonus is that this, in conjunction with a steady regimen of cardio/strength training and clean eating, will also make your Badasses look tighter in those jeans.

So try a few and let me know what you think!

The Move: One-Legged Hip Thrust

The Technique: You can do these flat on the floor, or using a bench, step or flat-side-down Bosu Trainer for elevation. To work the right side, dig the heel into the floor or elevated surface. Lift your hips slightly as you bring the left leg straight up, heel facing the ceiling. Now thrust the hip up, squeezing the glutes as you push the left heel toward the ceiling. Come back to the starting position. That's one rep. Do 15-20 reps on each side, going slowly and with control. The squeeze at the top is  where the work happens.

Incorporating It: This is a great exercise to include in any hamstrings-and-glutes session. Mix it in with deadlifts, step-ups on a bench; dropsies, and side glute lifts (with or without resistance bands).

 

Coming up: A high-energy strength and cardio workout; how to get through a football tailgate without wrecking your Badass Journey; and how 4 weeks of tiny changes can lead to big leaps in your fitness and health....

#360 to 30 Guest Blog: When a Roadblock Appears...Regroup!

Chris Turner, an occasional guest blogger on Badass Fitness, is not easily deterred. Not even knee surgery is keeping him from staying on track with his #360to30 goals for fitness and health. That's the heart of this Badass Journey - keep it moving, and when roadblocks come, find a (healthy) way to deal.

I'll let Chris fill you all in on the rest, and hopefully provide motivation to any of you facing roadblocks big and small:

Nothing sucks more than getting something started, only to get derailed.  Earlier this year I started on my quest to get back into shape, to get back to that point of fitness where I was happy with how I felt and what I saw in the mirror. 

Things have been going great. I ran my first 5K in years, became certified to teach on the Real Ryder Indoor Cycle, consistently worked out 4-5 times a week, got involved in a kickball league and had lost about 15 pounds.

Unfortunately, all of that came to a screeching halt a few months ago when I started experiencing knee pain and decided to make a nice trip to the good people at Tallahassee Orthopedic Clinic. Turns out, my kneecaps are out of alignment and have been so for my entire life. Options given: Inserts for my shoes, more physical therapy, blah blah blah, and surgery.

I have been down this road before. After knee injuries in high school and in college, physical therapy was something that I didn’t want to deal with again because it didn’t work before. But under the knife I went earlier this month, with the hope that it wouldn't suck too much -- and knowing I will be back.  Luckily it only sucked for about 2 days.  I admit that the next morning it felt like there was a vice on my knee clamping down, while something was in it trying to expand.   But do I think it was worth it?  So far so good -- and I go in for the right knee next month.

So where do I go from here?  I am sidelined from cycling and running for the next few months. The marathon I wanted to do in December is completely out of the question.  All that progress that was made in the last seven months is at a standstill. Out the window, it might seem.

But I am not whining or giving up. My mantra is: Regroup. Refocus. Get to it. 

Just because you suffer a setback doesn’t mean you have to give up on everything. So what if I missed the December marathon? That just means I will finish a triathlon in April to make up for it. And honestly, a couple of knee surgeries are nothing in compared to health setbacks I have seen some of my friends go through. 

Now instead of doing cardio five times a week, I am lifting weights and working on the upper body.  Hey, I lost 17 lbs, my suits barely fit me now (and for those who know how much I spend on suits, this is of GREAT concern).  So to the weight bench I go!

The lesson here: Always maintain a positive outlook and don’t allow something to stop you from achieving what you want to do.  When a roadblock appears in your path, you can stop and give up, find a way around it, or climb over the damn thing and keep going.  It’s your call.

So, to my fellow members of the Badass Army, how have you faced the roadblocks that were placed in front of you? 

Next month in #360 to 30: Why specialty fitness equipment shops are worth those extra few dollars.

Hump Day Fitness: Work those Humps with a Badass Booty Mix!

Attention must be paid...to The Booty.

Left to its own devices and genetics, the backside is prone to sagging, inflating, drooping, or flattening into a pancake. Left alone, the gluteus maximus region can easily just become ...more "bad" than Badass. This is not what we ladies and gentlemen want. (Yes, guys, it's true: we'd rather you NOT have a pancake butt! :) )

Instead of giving in to gravity or other forces, we work to defy them - and not necessarily harder, but smarter.

Some exercises and cardio strategies are more effective than others in shaping the backside, or "keeping a lid on the junk in the trunk," as the fellow fitness bloggers of Fit Bottomed Girls say.

Today's routine, set to a slightly tweaked 'Booty Mix'  shared last week by the FBG crew, focuses on strength moves for your lower half as well as plyometric drills that will get your cardio on while putting those glutes to work.

You can do this in about 20 minutes if you go through it once with minimal rest in between sets, and you can of course double up if you're feeling especially Badass!

Here's to a Bootylicious Hump Day!

Hump-Day Booty Drill

Warm-up: 

• 20 jacks
• 20 squat jacks
• Side squat lateral shuffles, 30 seconds back and forth

Cardio Blast:

• Squat jumps, 30 seconds
• Right leg lunge jumps, 30 seconds
• Left leg lunge jumps, 30 seconds

Circuit 1

• Walking lunges: Weights-free or holding 8- to 15-lb dumbbells, 25 forward and 25 back to where you started
• Squats: Weights-free or holding 8- to 15-lb dumbbells, 25 squats then hold low for 20 seconds before doing 25 more. (Yes, this will burn!)
• Wall sit: 1 minute

Cardio Blast:

• Squat jumps, 30 seconds
• Burpees, 30 seconds
• Leg thrusts, 30 seconds

Circuit 2

• Sumo Squats: Weights-free or holding 8- to 15-lb dumbbells, place the feet wide apart, and turned out about 45 degrees. When you come down, the legs should be at a 90-degree angle (no knees tracking beyond the toes). Do 25 sumo squats, moving straight up and down and squeezing the glutes and inner thighs. Hold low for 20 seconds before doing 25 more.
• Step-ups: Plant the right foot on top of the step or bench. Step up, lifting the left knee as you come up (this lift is key - it squeezes and works the right glute). Lower down, tapping the left foot. That's one rep. Try 15 to 20 reps, then switch to do the same thing on the left side.
• One-legged hip thrusts: Lay back down on a mat/floor. Plant the right heel into the floor and lift the left leg, flexing the foot so that it is flat like you're about to walk the ceiling. Keeping the right heel pressed into the floor, lift and squeeze the glutes, pushing the left foot up toward the ceiling. Do 25 reps on this side; switch legs and do 25 more
• Wall sit: 1 minute

Cardio Blast:

• Burpees, 30 seconds
• Right leg lunge jumps, 30 seconds
• Left leg lunge jumps, 30 seconds

 STRETCH! (Or, repeat and stretch!)

Badass Booty Mix: End-of-Summer Edition

• Backseat (feat. The Cataracs & Dev)-- 3:44 New Boyz Too Cool to Care (Deluxe Version) 
• Rock That Body -- 4:29 Black Eyed Peas 
• Boom Boom Pow -- 4:12 Black Eyed Peas  
• Ms. New Booty (Edited Radio Shorter Version) -- 4:12 Bubba Sparxxx & Ying Yang Twins
• Rump Shaker -- 3:57 Wreckx-N-Effect 
• Ragtime Interlude/I'm Really Hot -- 3:31 Missy Elliott 
• Booty Bounce -- 3:14 Dev 
• Run the World (Girls) [Single Version] -- 3:56 Beyoncé 
• My Humps -- 5:27 The Black Eyed Peas Monkey Business 
• Back That Thang Up -- 4:34 Juvenile with Lil Wayne & Mannie Fresh 
• Shake Ya Tailfeather -- 4:55 Murphy Lee, Nelly & P. Diddy 
• Bossy (The Scumfrog Vocal Mix) -- 7:39 Kelis 
• Baby Got Back -- 4:23 Sir Mix A Lot 
• (Shake, Shake, Shake) Shake Your Booty -- 3:07 KC & The Sunshine Band 

Coming up: We check in with #360to30 Chris after his knee surgery - and take a few measurements!

Tuesday Tabata Quickie: 8 Minutes at 100 percent

School is back in session, fall is right around the corner, and before we know it will be Halloween and then Thanksgiving and then Christmas and Hannukah. This is the season where the clock can take over our lives, and not in a healthy way.

So for this Tuesday - yes, sadly, it's only Tuesday! - here is a Tabata Quickie, no equipment required. Just two rounds, a mere 8 minutes of work, but enough to get the blood flowing and the muscles working. Also, a little humor to the right ;)

Because, Badasses - DAMN, you look good!

Have an Awesome Tuesday....and remember: when you finish this, you're 8 minutes closer to the weekend. Suh-weet!

Tabata Quickie:

Tabata 1

• Burpees: 20 seconds. Rest for 10
• Burpees: 20 seconds. Rest for 10
• Mountain Climbers: 20 seconds. Rest for 10
• Mountain Climbers: 20 seconds. Rest for 10
• Leg Thrusts: 20 seconds. Rest for 10 (Leg Thrust: Both hands on the floor, under shoulders, as if you're about to start mountain climber. Starting with the legs bent up near the chest, then thrust both legs back at once into a plank. Jump them back up into the chest, then thrust back into the plank.)
• Leg Thrusts: 20 seconds. Rest for 10
• Burpees: 20 seconds. Rest for 10
• Burpees: 20 seconds. Rest for 10

Tabata 2

• Jump Squats: 20 seconds. Rest for 10
• Jack Squats: 20 seconds. Rest for 10
• Jump Squats: 20 seconds. Rest for 10
• Jack Squats: 20 seconds. Rest for 10
• Fast Feet-and Set: (fast feet and every few seconds, drop down into a plank): 20 seconds. Rest for 10
• Fast Feet-and Set: (fast feet and every few seconds, drop down into a plank): 20 seconds. Rest for 10
• Burpees: 20 seconds. Rest for 10
• Leg Thrusts: 20 seconds. Rest for 10


Coming tomorrow: Attention must be paid...to the booty!

Monday Meal Planning: Three Healthy Meals, 5 Ingredients, 15 Minutes

The prospect of spending an hour in the kitchen after many hours at work and doing family errands, kid chauffering, etc., is less than appetizing for many of us. It makes the convenience of takeout, delivery or fast food too convenient to pass up, right?

But we Badasses know that too much of instant takeout gratification equals excessive calories, fat, and sodium - not exactly the ideal route to a leaner, stronger you. We've got to find a happy medium that fits our busy lives AND our push for healthier lives.

Today, I'm sharing three of my go-to recipes for days when we wish we had an extra few hours just to get it all done. These are simple, tasty, and rely on healthy "convenience" eats like rotisserie chicken meat, microwaveable brown rice, whole wheat wraps, and pre-diced veggies. Each recipe serves 2 (double it for a family of 4); is 5 ingredients or less (not including salt, pepper and cooking oil); and can be whipped together in 15 minutes or less - faster than you can expect the pizza delivery man to arrive!

They also weigh in at 500 nutrient-dense calories or less.

Enjoy!(And if you have a favorite fast-prep healthy recipe, please share it in the comments below or e-mail me at [email protected].)

Breakfast for Dinner

• 2 eggs, 4 egg whites, whisked (or Egg Beaters equivalent)
• 2 cups chopped fresh spinach
• 1 cup pre-diced green peppers and onions
• 1 cup sliced mushrooms
• 3 tablespoons grated parmesan cheese or crumbled feta
• salt and pepper to taste; 2 tablespoons olive oil for cooking

Directions: In medium saute pan, heat olive oil over medium-high flame/burner. Add peppers and onions first, sautee a few minutes until soft. Add mushrooms, sautee a few more minutes. Pour eggs over the top of the veggies, and begin to scramble. After a minute or so, when they just begin to set, add in spinach and continue to scramble. Add salt and pepper to taste. When they're done, sprinkle cheese over the eggs. (Note: These can be eaten solo, or with whole wheat toast/English muffin. For extra protein, add low-fat turkey sausage to the scramble!)

No-Delivery Pizza

• 2 whole-wheat English muffins or 6-inch whole wheat pitas
• Tomato sauce, in the jar, your fave kind
• 1 cup pre-diced veggies (tomatoes, green peppers, onions, etc.)
• 1/2 cup turkey pepperoni
• 3/4 cup skim-milk mozzarella, shredded or crumbled reduced-fat feta

Directions: Toast the "crust" in a 350-degree oven for 5 minutes. Top with sauce, veggies, pepperoni and cheese. Turn oven up to 400 degrees and heat until the cheese is bubbly, about 8 minutes. Voila!  (Note: This would be great served with a quick-toss pre-bagged salad mix)

 

Chicken-Black Bean-Rice Bowl

• 1 cup diced or shredded chicken breast meat, from a precooked rotisserie
• 1 cup canned black beans, drained and rinsed
• 1 cup brown rice, fast-cooking/microwaveable (or couscous)
• 1/2 cup salsa, your preferred variety and level of spice
• 1 cup pre-diced green peppers and onions

Directions: Prepare the rice or couscous as package directs. Heat the chicken, black beans and veggies in the microwave, about 1 minute. Combine the rice/couscous and remaining ingredients, including salsa. Serve!

Coming up: Bootymix, Badass workout...and 4 weeks to big changes (for the better) in your Badass Journey.

'Hella Good' Hump-Day Workout!

Happy Hump Day, Badasses! I don't know about you all, but this week seems to be craaawwwling by like an overheated turtle. I suspect this is because I am ready and waiting for college football season to start already.

Whatever the reason, I woke up today needing a little something to make the time whiz by. So in this morning's Cardio TRX class, we (me plus 16 awesome students) worked chest, back, and core - AND got our heart rates high with three Tabata high-intensity interval circuits. (A student pointed out that Oxygen magazine this month featured an article about the power of Tabata, so you know it's for real!)

So here it is - try all, try a little, or modify the workout using dumbbells/machines. When you finish, you'll be that much closer to the weekend!

Hella Good Hump Day Workout

Warmup

• 20 jacks
• 30 seconds of high knees running in place
• 20 jacks

Tabata 1

• Burpees x 4: 20 seconds of burpees, 10 seconds of rest. Do this 4 times
• Mountain climbers x 4: 20 seconds of work, 10 seconds of rest. Do this 4 times

TRX 1

• Chest presses (16 reps)
• Rollouts (16)
• Front Squat (16)
• Underhand grip chest press
• Pushups, feet in TRX straps or on the floor (20). Bonus Badass challenge: Use the Bosu!

Tabata 2

• Fast feet, drop into a leg thrust x 4: 20 seconds of work, 10 seconds of rest. Do this 4 times.
• Jump squats x 4: 20 seconds of work, 10 seconds of rest. Do this 4 times

TRX 2 - Repeat the chest circuit in TRX 1

Tabata 3

• Bosu jig x 2: With Bosu ball flat side down, do an Irish "jig" around the ball, lifting one foot at a time and pressing the heel to the side of the Bosu.  20 seconds of work, 10 seconds of rest. Do this 2 times
• Ready-ready-over x 2: Start one one side of the Bosu and lower into a squat. Start "fast feet," like a football drill, and move over the top of the Bosu to the other side. Fast feet, and then back over. 20 seconds of work, 10 seconds of rest. Do this 2 times
• Jump lunges x 4: Start in a right jump lunge position, right foot out front. Jump lunge here for 20 seconds, rest for 10. Repeat for a second round. Do the same, 2 rounds, in the left lunge position.

TRX 3

• Mid rows (16)
• High rows (16)
• One-arm rows (16 each side)
• Wide back pulls (16) 

Tabata TRX Core

• Crunch x 4: With feet in the TRX straps and body in a plank position, pull the knees into the chest for a crunch. Do this for 20 seconds, rest fo 10 seconds. Do this 4 times.
• Pike x 4: With feet in the TRX straps and body in a plank position, pull the butt up into a V, legs remaining straight. Do this for 20 seconds, rest fo 10 seconds. Do this 4 times. Bonus Badass challenge: Use the Bosu! (pictured, left) 

 Coming up: 3 heathy meals in 15 minutes, with 5 ingredients or less! And we check in with Mr. #360to30 after knee surgery....

You are Your Fridge: A Photo Collage

Just as a person's grocery cart reflects much about their eating habits and wellness, a peek inside someone's fridge says a lot. (There's mine, at left, after a Saturday trip to Fresh Market and Earth Fare Tallahassee.)

More importantly, it's the foundation for one of the most important aspects of the Badass Journey to a stronger you. Without proper nutrition and "fuel," you will not see the results you want. No amount of exercise can make up for crappy eating. You really ARE what you eat - and your physique really is a reflection of the contents of your fridge and pantry and how balanced your eating is.

Being a nosy former newspaper reporter, I wondered, What do the Badass Army recruits' fridges look like inside? So I asked you to send me pictures, and several obliged. The goal was not, nor is it ever, to judge. Instead, I wanted to show all of you readers that every fridge has "good" and "bad" inside. We all need our "fix" of chocolate or whole milk or cheese or wine.

Maybe yours is bare, containing little more than beer, wine and condiments. Maybe it's full - but full of processed foods like Go-Gurt, Hot Pockets and those slices of "American cheese" that are an orange hue non-existent in nature. Whatever the case, we can always learn from each other.

So here's the Badass Fridge Foto Collage, with a few notes from me on the Good, the Bad(ass) and the Ugly illustrated in these pics. Scroll down for the winner of a Badass T for "Most Badass Fridge Pic."

 What cracks me up: The Costco-sized ketchup and the endless half-bottles of multiple salad dressings (I always have like four open at once). Also, I'm glad I am not the only one who loves those Coffee Mate flavored creamers!

What I love to see: So many fridges full of skim and lowfat milk, fruit, greens, 100% fruit juices, eggs, yogurt, etc.

Kudos: For the calcium and Vitamin D-fortified orange juice and applesauce, which belongs to a mama-to-be who I know is committed to keeping herself and her baby healthy. (And if you don't follow her, @hymnforrachel, on Twitter, you should. Lots of feist, intelligence and humor there!)

Beware: Full-fat dairy (moderate servings is key), sugar-filled yogurts (even those that are "light") and high-fat, high-sodium dressings filled with high fructose corn syrups and Franken-gredients. Also, the prepackaged potato salads and chicken salads from grocers can be some of the most fatty, high-calorie landmines around. Just because the name includes "salad" doesn't mean it's the best choice. But again, moderation and balance will save you in the end!
 

And the winner is....Steve Loehbeck, keeper of the fridge you see in these last two pics with the side door full of Naked fruit juices and the double cartons of organic skim and low-fat milk. I love this fridge in part because it is the opposite of a "typical bachelor" fridge. It is balanced with the standard condiments, tupperware-filled leftovers, etc., and great "real" foods like organic dairy, all-fruit juices, eggs, fruits and greens.

But guess what? I love you all so much, that each of you that submitted a picture gets a Badass T-shirt. Kudos to all for helping out and keeping it real!

Coming up: Badass Meals for the Time-Pressed - Three meals, five ingredients, 15 minutes...and a strength workout with Tabata snuck in between!

Badass Guest Blog: How Mama Got Her Groove Back

The Badass Army rocks. Each of you is strong, whether you have felt it yet or not. Your honesty and determination consistently blows me away and reminds me of the power of this Badass Journey - especially when taken as an Army, not a solitary soldier.

Last week one of my training clients shared her post-college Road to Retrofabulous struggles. Today, a friend who has also been a client and group fitness student shares her post-baby challenges and the steps she is (literally) taking to get her groove back.

So here she is, Ryan Wiggins. One Badass Motha'!

Three years ago this month, I received the greatest gift a person can receive.  I became “mommy” to a healthy, happy, snuggly little boy named Elliott.  The very first time I held him, I realized that my life no longer belonged to me.  From the very first breath he took, he was my top priority—my entire world. Three years later, this hasn’t changed.

But becoming a mommy wasn’t without its downsides.  The women in my family do pregnancy in a big way—HUGE, in fact.  Several times during my pregnancy, I was asked if I was carrying multiples.  The night before Elliott was born; my 5’9 frame was tipping the scales at 225 lbs.  I had gained 60 lbs in those nine-plus months.

Returning from the hospital with my perfect little baby was overwhelming.  Caring for a new is tough, especially while sleep deprived and hormonally emotional.  It was also the first time I had seen my naked body in a mirror since Elliott was born.  My body -- always curvy, yet firm -- was suddenly unrecognizably swollen, stretched and sagging.  Long, thick, dark red stretch marks covered my hips, stomach, butt and legs. I looked like I had just been in a nasty fight with a tiger.  I felt helpless.  Surely this body in the mirror could not be mine.  Would I ever look like me again?

No one tells expectant or new mommies how easy it is to get sucked into being a nurturer.  As a new parent, working mom and wife, I felt as though I had to take care of everyone and felt incredibly guilty if I took time for myself.  Being a constant caregiver forced my femininity, sexuality and sense of self to take a back seat, if not fly out the window completely.

For me, after 10 months of pregnancy (9 months is a vicious lie) and then 10 months of nursing, my body did not feel as though it belonged to me anymore; it was Elliott’s.  I had been sucked on, puked on, pooped on, peed on, cried on and snotted on.  I had pulled countless all-nighters followed by full days in the office.  I had changed millions of diapers.  By Elliott’s first birthday, I was tired and I looked it.  I had also let myself go. 

I had lost the majority of the baby weight, but the last 10 lbs were there. I had sagginess and extra padding around my midsection, hips and thighs. And those dreaded stretch marks.  I had all but given up the idea that I could ever be sexy, feminine or desirable again.  I gave up my body and my life for this small perfect little boy, but had completely lost myself in the process.

Sure, I could have exercised, but where was the time?  I was working full time as a spokesperson for a state agency and when I came home, I was a full time mommy and wife.  Taking time out to exercise meant being away from my husband and son even more. I felt incredible guilt about that.  The scales started going up again and my “fat girl” clothes were getting tight.   I’d go a few weeks eating healthy and exercising, but then I’d always find an excuse why working on myself wasn’t important. And I would find myself in my kitchen with sweet potato baby food in my hair wearing pajama pants with elastic waistbands and wondering how my former sorority girl self ended up here.  Where was that flirty girly girl I used to be?  What the hell happened to me and my body?

In July of this year came my “aha” moment. I saw a picture of myself from my baby sister’s wedding in May.  I was appalled.  Who was that “fat girl?”  What happened to her smile?  Her confidence?  Her muscle tone?  Was this REALLY what I looked like? 

That was it – the day I decided enough was enough.  It was time to take control.  My husband and I changed our diet to one high in fiber and whole grains, with little to no processed sugars, lots of lean proteins and tons of fresh fruits and veggies.   I bought a good pair of running shoes with the appropriate amount of support for my low arches.  I invested in more Nike Tempo running shorts than any one girl should own.  I bought an iPod shuffle, downloaded my favorite songs and set out to reclaim my body and the girl I used to be. 

I live in a north Florida neighborhood called Betton Hills, where it is – as named - impossible to find a flat running surface.  It was July in Tallahassee and the heat and humidity were unbearable.  I’d never been a runner before.  I’d never had the endurance to run more than about a quarter of a mile, but it had always been a goal of mine to be able to go out for a run and run miles and miles effortlessly.  I had to start somewhere.  My first run was on July 5.  I ran about a block and then walked for 2 miles.  My average pace was 3.9 mph.  It was slow, hot and difficult, but I didn’t give up.  In the beginning, I ran/walked three days a week.  Then I started running five days a week.  My endurance got better, my recovery time got shorter, my legs got stronger and my pace got faster.  Before I knew it, I had shed 10 lbs. Even better: I had run over a mile consecutively in extreme weather conditions, outdoors and up hills averaging a much better pace of 4.4 mph.  It took one month to see that kind of progress.

What I’ve learned on this journey is that there will always be an excuse not to take care of yourself.  Working moms have an especially hard go of it because of the tremendous amount of guilt that comes with balancing the different roles we play and the fear that we are not giving enough to our families.  The trick for me was finding an excuse TO take care of myself.  When I am taking care of me, I am healthier; both emotionally and physically. I’m better able to take care of my family when I’ve taken care of myself.  When I made myself a priority, it was easy to find the time to go for a run.

Running is quickly becoming an addiction for me.  I miss my runs on my days off and feel really out of sorts when life prevents me from getting a run in.  Running challenges me, recharges me and renews my spirit.  Equally, if not more importantly, running is empowering me to get my groove back. 

The goals I have set for myself will not be measured on a scale or by a tape measure.  They won’t be measured in pace or distance.  My goal right now is to just keep running—to stay on the path of finding myself again and taking better care of me.  If I do that, the pace, distance, weight and inches will take care of themselves.   I post every single run on Facebook and Twitter so I can stay motivated and so that my friends can hold me accountable. 

When I am out running, I’m getting to know myself again.  Every time my foot hits the pavement, I am getting stronger.  Every bead of sweat that trickles down my back is detoxifying my body of years of neglecting myself.  With every mile, I feel sexier, stronger, more confident and happier. 

When I look in the mirror today, sure, there is still some sagginess. And while those stretch marks have faded and gotten smaller, they are still there.  But today, there is a difference in my mentality.  I have reclaimed what is rightfully mine and I don’t hate my body anymore—I’m proud of it. 

My body was strong enough to bring an amazing child into this world and it is strong enough to lead me on this path that is giving me a sense of self again.  My tight pre-baby body is forever changed, and I’m OK with that.  I don’t need to look like a college co-ed anymore.  I am a wife and a mommy, after all, but that’s not all I am.

I’m also Ryan, a determined, confident, strong, feminine, flirty 31 year old woman. And now, for the first time in my life, I am a runner. 

Coming up: Time-pressed in the kitchen? Three meals, five ingredients, 15 minutes!

Monday Move: Bosu Pushup-Squat Shoulder Press

In keeping with last week's theme of "Fitness for the Time-Pressed Badass Army," this week's Monday Move will work shoulders, core and lower body all at once. It will even get that heart rate going if you move through it with a bit of controlled speed.

This exercise was part of a Badass-kicking interval training Bosu class I took last month at the SCW Atlanta fitness conference. As with so many exercises, on paper it seems like a piece of cake: Four Bosu pushups, followed by four squatting shoulder presses using the Bosu. 

The first couple of rounds, you're thinking, I've got this. It's when you multiply that four-plus-four drill times 8-10 rounds that the REAL challenge sets in. The results, though, are worth the burn. This Monday Move doesn't take much time, yet works multiple muscle groups. It is exactly the type of exercise we need when trying to make the most of limited workout time.

Note: I used a Bosu trainer for this, but you could use dumbbells as well if you prefer or if you don't have a Bosu.

OK, let's get to it! Start out doing 6 rounds, and work your way up to 10-12 over time. Push through it! You're stronger than you think you are, Badasses!

The Move: Bosu Pushup-Squat Shoulder Press

The Technique:

1. Start with the Bosu turned upside down - rounded dome on the floor. Get into a plank position over the Bosu, hands gripping the outer edges. From here, with knees off the floor (or knees on the floor if you're just starting out), do four strong pushups, letting yourself go down low.

 

2. From the pushup plank position, jump the feet up so that they land at the side of the Bosu, your legs in a low squat position.

 

 

3. Now, lift the Bosu off the floor and start to bring it up in front of your chest as you move into an overhead press.

 

 

4. Bring the Bosu up overhead and press with power from that squat position. That is one round. To begin round 2, just drop the Bosu back to the floor and drop back into that plank pushup position. Repeat steps 1 through 4 between five and 11 more rounds.

 

Incorporating it: You could do this as part of strength Tabata circuit, or as part of a shoulder and chest workout that includes moves like chest fly's, chest presses, descending pushups, stagger pushups, straight-arm shoulder raises to the front and side, etc.

Coming up: Three meals, five ingredients, 15 minutes...and You Are Your Fridge!