Fitness Friday – Page 2 – Naturally Lindsay

Fitness Friday | barre3 Anywhere Challenge

May 22, 2015 by Lindsay Ingalls 4 Comments

Take four 60-minute workouts per week
Do one 10-minute outdoor workout per week
Try one new summery barre3 recipe per week

You guys I can’t believe it’s almost June (and I’m still not back to running). This month I have been focusing a lot on my physical therapy exercises and taking advantage (when I can) of ClassPass. So that leads me to June plans. I am going to continue with PT for now and I’m still working at getting back to running but my big fitness plans are to participate in the barre3 Anywhere Challenge.

As many of you know I have been really into barre workouts lately and have been doing barre3 online workouts for the past few months and I also have attend a few barre classes this month (unfortunately not barre3-yet). That being said when I saw barre3 post about their June challenge I immediately went and signed up to participate (it’s $15 for a month of the online program but if you already have a membership it’s “free”).

While you could do all your workouts online with the exception of the 10-minute outdoor workout you could always drop into a studio and try out a class. I am really hoping that I can make it to a live class in June (fingers crossed) until then I’ll be sticking to online classes. There are so many new classes that I haven’t tired yet but I probably will turn to some favorites which include Post Baby Bounce Back and Studio Fit.

Who wants to join me this month?

*This post is not sponsored. I paid for my own barre3 membership through June.

7 YouTube Channels For Free Workout Videos

May 8, 2015 by Lindsay Ingalls Leave a Comment

I have been enjoying creating all kinds of stories over on my mode.com account. I thought since it’s Fitness Friday I would share my favorite YouTube channels for workouts. Do you have any favorite YouTube fitness channels?

*this post is NOT sponsored. I am just sharing with you because it was fun to make and I think these YouTubers are great.

ClassPass Fitness Night Out | THE BAR METHOD

May 1, 2015 by Lindsay Ingalls 10 Comments

Monday night I finally got myself out of the house and downtown for a much needed solo workout.Most of my workouts these days involve pushing a double BOB or trying to fit in an at home barre or yoga class either while the kids are sleeping or during the day while I trip over them. That being said when I found out about the ClassPass Fitness Night out at The Bar Method I was all over it. Now this was my very first The Bar Method class and actually it was my first official bar style class because while I love my barre3 online program I still have never taken an official class.

The Bar Method here in Portland is located in the Pearl District. The location is perfect for me and I had no problem finding street parking which was great considering it took me 40 minutes (I left 45 minutes early) to get there from my house yesterday so I had no time to spare searching for a parking spot.

I didn’t know what to expect when I arrived at the studio and honestly I was a bit nervous considering it was my first visit. Nothing to worry about though because as soon as I entered I was greeted with warm welcome of big smiles and hellos. I checked in, filled out my health history and waiver. Once all of the administrative tasks were completed I took a little tour of the facilities and let me tell you this studio is small but it is beautiful and fully equipped. There are lockers for you to use which include a key which is so prefect for me because I never remember a lock. There are also showers which is great for taking a class before or during your work day or maybe before heading out in the evening.

Finally I headed into the actual studio room (see above) and thankful another blogger I had met at an event the day before was also in attendance and had taken a bar method class before was there. She helped me out with getting the necessary items (two sets of weights and a towel) that I would need for the start of the class. Then it as go time!

You guys this workout seriously kicked my butt. I had an amazing time and the instructors are really great. During the class I received a little extra help because lets face it my form is a work in progress but I loved how the class was super hands on and personal – you don’t feel like you just an anonymous participant but actually are part of a group. The instructors provided little adjustments when needed as well as verbal instructions on how to improve positioning/stance which helped to make sure we all got the most out of the workout.

Conclusion: I will be back. I loved The Bar Method class and the studio and instructors.

After the class there was a mini-reception in the lobby thanks to ClassPass. We enjoyed snacks from Luna Bar and Portland Juice Co. Side Note: the best Portland Juice Co. juice (IMO) is the Karma.

Thank you ClassPass (and Jess from ClassPass for including me in this event) and The Bar Method for hosting! I look forward to trying more classes via ClassPass and returning to The Bar Method in the next week or so.

So all this mention of ClassPass – what in the world is it?

ClassPass is a monthly membership to the best boutique fitness classes in your city. There are thousands of classes available to ClassPass members, including cycling, pilates, yoga, strength training, dance, martial arts, and more.

For $79 – $99 a month (price varies by city), ClassPass members get unlimited classes to studios in the ClassPass network. While members can take as many classes per month as they’d like, they can visit the same studio up to 3 times per monthly membership cycle.

ClassPass is located in so many cities around the US, Canada and even London!

Have you ever tried The Bar Method? If yes, what did you think? How about ClassPass- have you given it a try? I just signed up for another The Bar Method Class for next week!

Disclaimer: I attend this event at no cost. I was not required to blog about my experience but I chose to because it was a great one. Additional Disclaimer: affiliate link included via “ClassPass” links.

Fitness Friday | My Run Analysis at Therapydia PDX

April 24, 2015 by Lindsay Ingalls 13 Comments

Happy Friday! Sunday morning I received my run analysis from Jason at Therapydia Portland and I wanted to share it with you. For the run analysis Jason put little dots on my right side at all the points you see below for recording/analysis purposes. Once he did that I started walking at a level 3 on the treadmill for 3 minutes and then bumped the seed up too level 4/4.5 to a jog for 2 minutes.

Read my full Therapydia Portland post here.

Heads up the analysis is a bit technical so I moved it to the bottom for those of you who are interested in reading more!

April 16, 2015

Lindsay Ingalls RUN ANALYSIS Summary:

Summary: If we increase your trunk flexion by 5-8 degrees you will help increase glut activation improve shock absorption throughout your run. During your deceleration phase your knee comes slightly in front of your toe during peak knee flexion, which indicates more quad dominant mechanics versus hip dominant.

Recommendations are to increase glut med/max strength couple with core stabilization exercises with resistance theraloop to improve motor control for SL stance. We will continue with hip isometric exercises with progression for higher levels as appropriate with efforts to improve single leg shock absorption on the right and concurrently decrease contralateral hip drop leading to asymmetrical stride.

Posterior view displayed significant hip drop on left side further indicating weak hip abductor muscles during shock absorption on the right in stance. Excessive pronation noted on bilateral feet.

Lindsay Ingalls RUN ANALYSIS Details:

During initial contact we are looking for what type of contact you make: You are a heel striker, which indicates that you will recruit your hip musculature more effectively versus calf musculature. You have adequate ankle dorsiflexion however your hip flexion angle can improve. Decreased hip flexion angle at this phase can be caused by decreased velocity or inability to absorb shock at the glut med/max musculature. Trunk is actually extended ~ .13 degrees and we look for ~ 10 degrees of trunk flexion. We would like increased trunk flexion to recruit the hip shock absorption. Ideally we look for 20-40 degrees of hip flexion during initial contact to improve glut activity. During initial contact optimal knee extension reaches 0 degrees.

Next phase is peak knee flexion, which indicates shock absorption or deceleration. Ankle moves from ~4 degrees to 0 degrees indicating a 4 degree eccentric load, the knee goes from ~6 to ~26 degrees with a 20 degree eccentric quad load, and the hip remains moves from ~19 degrees towards ~14 degrees which indicates a negative shock absorption in the right hip. Your knee has a good positive excursion however in the ankle we would like to see greater than 10 degree positive change and in the hip we would like to see the hip flexion angle increase indicating some shock absorption in the glut musculature.

Next phase is toe off: We look at total hip excursion from initial contact to this phase: you have ~ 30 degrees of hip excursion, we would like to increase this by at least 10 more degrees. We are working towards this via the hip flexor stretching. Trunk is flexed at 7 degrees, we can improve this at least 5 degrees.

Last phase is just before initial contact. Hip is going back to a flexed position where we would like at least 20 degrees which you do very well! Also we would like 8-10 degrees of trunk flexion which you have ~1 degree.

Have you ever had a run analysis?

Read my full Therapydia Portland post here.

Fit In PDX | Therapydia Portland

April 18, 2015 by Lindsay Ingalls 1 Comment

I am registered to run a race in just four weeks, but the truth of the matter is that it’s just not going to happen. I’m feeling pretty disappointed because it was the first race I ran after having Edith and it would have been the first race I ran after having Alder. But alas, my right side just isn’t happy. So, instead of running the race I’ve been going to physical therapy and working on getting stronger so that I will be able to run the six other races that I am registered for (so far) this year.

Honestly, I am kicking myself right now. Despite knowing that I should go and being encouraged by my physical therapist friend, Catherine, it took me months and an invitation from Therapydia Portland before visiting a physical therapist. After just two sessions, I’m already starting to feel stronger. Although these first two sessions were gifted (full disclosure, per FTC rules), Clinical Director Jason Villareal, DPT, ATC and PT Tech Nikki of Therapydia Portland have won me over and I’ve made my third appointment (that I’m fully responsible for).

For my first therapy session, Jason started with an evaluation of my troubled area (my right knee up to my hip) and checked the symmetry and flexibility of both of my legs. Once that was done, Jason got down to work on my knee doing some work on the leg as well as applying some heat therapy. Once my knee and side were warmed up Nikki, the PT Tech, guided me through and had me perform the exercises that are going to help strengthen/”fix” my right side. Below you’ll see Jason kindly modeling what I considered to be the most challenging exercise that I need to do. Basically I need to do a controlled squat with a band around my legs down on to the box and then stand all the way back up and repeat.

Session two involved evaluating my progress over the past week, a running analysis (I’ll blog more specifically about this next week) and going through all of the same exercises again. Honestly, half way into my first session I knew I would be going back and continuing to go back until I am back to regular running. I am already noticing a difference and am learning what I need to work on. Right now there is no running going on just lots of exercises and gliding (fast walking). With the support and help of the Therapydia Portland team I know I’ll be back at it soon and hopefully I won’t just be back to running but I’ll be a much better runner.

Jason and his PT tech Nikki are warm, welcoming and knowledgeable making it an easy decision to go back. Whether you are experiencing a running related injury (like myself) or another injury, sports related or not, this office is worth a visit. Therapydia Portland is centrally located at East Burnside and NE 28th in the Laurelhurst neighborhood. Street parking is easy to get and free. Also the office has early morning and later evening hours meaning you shouldn’t have a problem finding an appointment time that works for you. Learn more about Therapydia here.

Therapydia Portland

2808 E Burnside St

Portland, OR

97214

info@therapydiaportland.com

Phone: 503.477.4802

Fax: 503.477.9395

Hours
Mon: 8:00 am – 7:00 pm
Tue: 7:00 am – 5:00 pm
Wed: 8:00 am – 7:00 pm
Thu: 7:00 am – 5:00 pm
Fri: 8:00 am – 1:00 pm

Not in PDX? Head on over to therapydia.com to find an office near you.

Fitness Friday | Race Training: The Plan

February 6, 2015 by Lindsay Ingalls 1 Comment

I have been promising this post for a month now and here I am finally posting! I am 13 weeks out from my first postpartum race and it’s time to start training. I am running the Hippie Chick Quarter Marathon (6.55 miles) and this is actually the first postpartum race that I ran after having Edith so it only seemed fitting to do it again. I have been struggling to commit to a race plan but finally I have settled into a plan and I am excited for it.

Since I have lost a little bit of my running stamina and am basically starting at the bottom again I am going with a run/walk plan. In the past I have done Couch to 5K and when I trained for this race back in 2013 I did a plan on my RunKeeper app. While I liked both this time I decided to spend the $3.99 and download the Jeff Galloway 10K plan app. While my race is a little longer than 10K the training plan will work because my longest training run is actually 7 miles.

I started the plan a few weeks ago but decided after a week of missing two of my runs that I would start it over again. So I am not a week in and have 12 more weeks of the training app to go which means I’ll just end up adding two of the regular short runs the week of my race to finish off the week. So here is the plan:

I am hoping to fit in at least one 5k race but I haven’t come across ones that fit my plan yet- if you live in the Portland area and can suggest any that are coming up in March/April let me know.

I have to say I am loving the 10K app because it allows you to customize your run/walk intervals and Jeff Galloway talks to you the entire time. It’s a little weird to hear his voice but he shares some tips, some words of motivation and tells you when “it’s time to run”. So far I am loving it and I am doing a 30sec/45sec interval with hopes of running a 6min/1min interval by race time.

So there it is, my plan! I’ll update you throughout the upcoming weeks.

Who else is training for a race? What is your favorite race plan?

5 Tips to Reach Your Fitness Goals in 2015

January 16, 2015 by Lindsay Ingalls 8 Comments

It’s that time of year again when many of us are re-committing to eating healthy and getting fit. The holidays have come and gone and if you’re like me you say you are going to stay on top of your workouts and healthy eating and then December gets the best of you. So here we are it’s January, a new year and it’s time to refocus and get back on track. I am working hard to get back on track and lose the baby weight and get back to my old healthy self. Here are five things that I am doing to help get back on track:

1. Drink Water. I can’t stress this enough drinking water is so incredibly important. Drinking water promotes weight loss, increases our energy and aids in digestion among other things. For me it has taken years to really get in a habit of drinking tons of water but there are two things that really help and the first is to drink a big glass of water as soon as I wake up, it really helps to get my body started for the day and sets the tone for my day. The second is finding the right vessel to drink my water out of. I have tried so many things from pint glasses, to jars, to cups with straws and a variety of bottles but the vessel that works best for me is a Blender Bottle; I don’t know what it is but when I use one I drink tons of water.

2. Follow a plan. If I am left on my own to figure out my workouts I can get lazy and easily skip days. Give me a workout or training plan to follow and I am more apt to stay on track and reach my goals. Right now I am registered for a Spring race and have a training plan; only two weeks in and I am already seeing a difference in my activity level. Not a runner? That’s fine there are tons of workout plans out there for whatever you enjoy.

3. Get outside everyday. And no walking from your car into work, home, a shop, ect doesn’t count (unless it’s a good distance away). Being outdoors, in the fresh air helps to reenergize us, helps us to clear our mind and reduces stress. We have to remember that mental health is just as or some might argue even more important than physical health. I believe that they are connected so how about trying to get outside for 15 minutes per day? Take your workout outside, go for a walk, read or simply sit quietly.

4. Find a buddy. Working out with a buddy makes the time pass by more quickly. You have someone to support you and you can help to keep each other on track. Bonus you also get to make your workout a social event which also helps with our mental health. So ask a friend to join you for a workout, find a running group or group class or simply get your family involved in your workout.

5. Get more sleep. Our bodies need to rest and recharge. Most of us don’t get enough sleep and lack of sleep can result in lower energy, lack of focus and often causes us to turn to quick forms of energy such as sugar and coffee. I have settled into a routine that every night I am in bed by 10pm whether I think I am tired or not. I know I need to get more rest and just what a huge difference it makes for me. When I get more sleep I feel more motivated, focused, encouraged to eat healthy and I am less apt to skip a workout.

Bonus Tip: Get yourself some clothes both for working out and for everyday that you feel good in regardless of the size. Don’t wait until you are at your goal weight/size to buy clothes that you feel good in. When I have clothes that I feel I look good in I actually feel MORE inspired to keep up my healthy lifestyle. If you are looking for some great activewear gear to help to make you feel beautiful and motivated to get active I highly recommend Lands’ End new line of workout apparel. I love the quality of the workout apparel and how versatile the pieces are.

What I’m Wearing:

Women’s Activewear Control Crop Legging

Women’s Activewear Tunic Sweatshirt

Women’s Activewear Control Tank Top

Thank you Lands’ End for the new workout gear.

What steps are you making to reach your health and fitness goals?