What does that mean?

I have my NSCA-CSCS, so I’m technically qualified to answer many questions about exercise plans, certifications, and some nutrition. However, when it comes to supplements, I cannot recommend any particular supplement, vitamin or program. But, I can share what has worked for me in an effort to help you decide.

Does that make sense?

And, I am happy to answer any questions about my specific training, running, and diet, etc. Most recently, I have received many questions regarding pregnancy which is no surprise!

While, again, I’m no expert, I can answer what has worked for me. You should ALWAYS consult your doctor first!

READER QUESTIONS

1. Did you wear a heart monitor to ensure that yours is never raising above 140 bpm?

Yes. I wear the Polar FT 40 HRM which tracks current HR, calories burned, average HR, time, & max HR. FYI, this model does not track distance.

However, I was not concerned about staying at or below 140 BPM. That is a outdated guideline. It does not take into account one’s exercise background, health history, or current fitness. Should a virtual sedentary individual have the same prescription as one who previously works out 5-6 days a week for 45 minutes or more? Probably not.

I use the “talk test” while working out and leading fitness classes. If I could exercise and instruct, I felt comfortable continuing. If I became short of breath, I knew I needed to dial it back. When I’m leading a class, adrenaline takes over, so I used the HRM to keep myself in check! Plus, I wanted to make sure I was giving participants a legit workout too!

2. My doctor suggested keeping my heart rate below 140 and don’t lift more than 25 lbs! I was blown away! Did you have your doctor’s support in continuing CrossFit?

Thankfully, I have a supportive doctor who understands my job and passions. The best rule of thumb? If you’ve been doing it prior to pregnancy (CrossFit, running, Turbo, Yoga), then you can continue doing it until you feel uncomfortable.

I wrote a post on CrossFit During Pregnancy that discusses when I began to modify CrossFit WODs. The picture above is at 26 weeks, and I’m holding a 35 lbs. kettlebell. During the workout, I used a 50 lbs kettlebell for dead lift high-pulls. While pregnancy isn’t necessarily the time to try to PR or find your 1RM (one repetition maximum), you can continue to train doing what you love.

3. Could you tell me where you have been able to find some great workout clothes for pregnancy?

Looking cute while gaining weight? That’s a tough one! Maternity clothes have come a long way, and I have found a couple favorites:

This top is from Me2Roo. They have an outstanding line of active wear that transitions easily into causal attire. I’m wearing capris from For Two Fitness.

I love my For Two Fitness t-shirt. Comfortable, great for workouts, and I wear it casually too. My Reebok PWR Print leggings worked fabulous for workouts with a wide (forgiving) waistband.

And, the For Two Fitness tank top is just as comfy as the tee. Plus, I love the bright color!

For workout bottoms, I have been able to wear my Reebok CrossFit Chase shorts and PWR Fitted Capris without problem. Both items also have wide waistbands that don’t dig into my belly or hips.

4. Are you taking supplements while you are pregnant?

Yes and no. I stopped taking my beloved GenetixHD program when I found out I was pregnant. Oh, how I love that line! And, I switched from the GNC Active Women’s Mega Ultra Vitapak to the Prenatal Program. I believe you have can have doctor write a prescription for prenatal vitamins too.

I’m also taking the Ultra Probiotic Complex for improved digestion. Things can…cough, cough…slow down as your baby and belly grows.

5. Do you still use protein powder?

Yes! With the warmer temps, I’m all over smoothies lately!

And, of course using it in my No Bake Protein Bars.

6. Could you tell me more about what you make sure you eat in a day while pregnant? I’m trying my best but again there is so much conflicting advice I get so confused.

I think this is different for each woman. I never experienced morning sickness, so I had very few, if any, food aversions. In fact, I craved protein my first trimester, eating eggs almost everyday.

Throughout my pregnancy, I have tried to make healthy choices but I certainly don’t beat myself up for indulging. An additional 300-500 calories a day is quite normal during pregnancy (source).

Some of my mostly-healthy food staples: oatmeal, Greek yogurt, cottage cheese, almond milk, apples, bananas, peanut butter, snap peas, carrots, spinach, hummus, string cheese, chicken, Kashi pizza, California sushi rolls, protein bars…

Some of my not-so-healthy choices: gummy candy, ice cream, diet coke.

While I ultimately want to put only the very best in my body, I’m not going to beat myself up for consuming more or having dessert. I’m human! Also, depending on your weight/body composition pre-pregnancy, you may need to gain more or less weight. My doctor wanted me on the higher end of the 25-35 lbs range.

In case you missed the first segment, here’s Part 1 Reader Questions: Exercise and Pregnancy.

Your turn:
What other questions do you have? –By the way, some of your emails go to my junk folder, so be sure to check yours if I haven’t responded in a timely manner!

The post Reader Questions Part 2: Pregnancy appeared first on Blonde Ponytail.

Here are a few ways you can help those affected by the Oklahoma tornado.

RED CROSS

Text REDCROSS to 90999 to give $10 to American Red Cross Disaster Relief, donate online, or donate by phone at 1-800-RED CROSS. Additionally, making a blood donation is always needed.

SALVATION ARMY

Donate online or text STORM to 80888 to contribute $10 to the Salvation Army’s relief efforts or make a donation by phone at 1-800-SAL-ARMY.

If you’re sending a check, write “Oklahoma Tornado Relief” on the check, and mail it to:
The Salvation Army
P.O. Box 12600
Oklahoma City, OK 73157

OKLAHOMA BAPTIST DISASTER RELIEF

Those interested in helping can make a tax-deductible donation to the BGCO’s Disaster Relief ministry online or call (405) 942-3800.

You may also send checks to:
BGCO Attn: Disaster Relief
3800 N. May Ave.
Oklahoma City, OK 73112.

UNITED WAY OF CENTRAL OKLAHOMA

United Way of Central Oklahoma’s Disaster Relief Fund is active.  Donations may be made online.

And, checks with a notation of “May Tornado Relief” can also be sent to:
United Way of Central Oklahoma
P.O. Box 837
Oklahoma City, OK , 73101

SEARCH FOR LOVED ONES

You can search for a missing relative or friends by checking the Red Cross Safe & Well’s site.

#PrayForOklahoma

The post How to Help Oklahoma Tornado Victims appeared first on Blonde Ponytail.

Painting my toenails wasn’t going to happen either, so I scheduled one last pedicure before D-day!

I completely neglect my feet pregnant or not, beating the crap out of them as a trainer and fitness instructor. And, I tend to over-apologize for my feet in advance feeling sorry for the nail technician! Anyone else do this? They are no where near as bad as when I was solely running long-distance.

Ahhh, this felt so amazing. I decided to do teal with a coat of sparkles.

Bye Baseball
One of my favorite things to do is watch baseball. I grew up in Omaha, the home of the College World Series, where I attended games and learned to keep score.

Now, my parents and I attend every home Creighton University baseball game we can.

I get to spend time with them, and we can support Spencer (no. 27). Nice view!

I also got my share of Vitamin D with two, day-games but stayed hydrated and took plenty of breaks in the shade.

By the way, I’m still loving my For Two Fitness tank!

Normally, I wouldn’t think twice about being overheated, but when you’re pregnant, it’s not only about you, right?! Plus, when I’m seated for too long, baby girl likes to puncture my lungs kick my ribs.

One of the games this weekend honored our military service men and women. It was an awesome night and opened with paratroopers landing on the field before the National Anthem!

Over 12,000 were in attendance for the game. Fireworks followed while the video screen showed pictures of fallen heroes from Nebraska and Iowa. To say that was hard to watch was an understatement. Military families sacrifice so much I can’t even begin to comprehend it all.

Now, the team is headed to the conference tournament to play for a bid to NCAA Regionals, so we won’t see anymore more home games.

However, I’m hoping to catch CWS games in mid-June, but I may have to re-evaluate that after the baby’s arrival. Moms, are you already thinking I’m crazy for even considering that? It’s such a fun atmosphere…but probably not so much with a baby strapped to you! The games are televised at least.

A serious craving
I couldn’t stop thinking about soft-serve vanilla ice cream at the baseball game. They serve these HUGE waffle cones, so I promised myself I would get one the very last home game. Of course, they ONLY had chocolate. Boo! So, I moped back to my seat empty-handed.

But, my parents stopped at McDonald’s for me on the way home for vanilla cone.

Ahhhh. Crisis averted. Don’t get between a pregnant girl and her ice cream. And, this is what happens when you have ice cream around golden retrievers:

My mom with 3 food-motivated pups!

By the way, I loved seeing all your predictions on baby’s arrival! I have a doctor’s appointment this morning, so we’ll see if progress has been made.

Your turn:
Favorite splurge?
Favorite cold treat?

The post Baseball & a Serious Craving appeared first on Blonde Ponytail.

How am I feeling?
I’m not completely uncomfortable yet. It appears (and feels) like I’m still carrying her high, so whenever that big ole belly drops, things will get interesting. Otherwise, I’m sleeping well, eating smaller, more frequent meals, and staying active through walking.

I do need to make sure I pace myself in warmer weather. No need to get dehydrated!

Baby Stats:
She’s up to a watermelon now! So, crazy to think about that when in the beginning it was an avocado, papaya or onion. She’s likely at, or approaching, 6 lbs and accumulating 1/2 an ounce per day.

Baby is practicing for the outside world by simulating breathing practice, sucking her thumb, blinking, and pivoting from side to side <–totally feel this on a regular basis. Her feet still like playing with my rib cage too!

Exercise:
Primarily walking. Here’s the deal. We need to keep her in my belly at least for 38 weeks because of Spencer’s schedule, so I’m not trying to “exercise her out”…yet. If I knew he was in town for an extended period, you bet I’d be squatting up a storm!

My weight hasn’t changed in the last month, which I’m attributing to muscle atrophy because my belly is growing. It’ll be a long road back to building those “guns” up!

What do I miss?
Definitely normal workout clothes. I didn’t go crazy with maternity clothes and am likely testing the limits of many of my waistbands! It’s hard for me to rationalize spending money on items with limited use.

This is the running skirt I wore for the Runner’s World Half Marathon. I wore it to an afternoon baseball game to keep somewhat cool.

Wedding rings on?
Still on, no problem. Thankful for that–I feel naked without them!

Belly Button:
It’s kind of popping out now. Not completely an outtie, but not an innie either.

Cravings?
With the warm temps, fruit smoothies sound amazing!

So, this has been breakfast lately!

What’s up next? Just a waiting game really…

Cooper thinks we should take it day by day and enjoy the ride! The official due date is June 8th.

Your turn:
Place your bets: when will I pop?!

The post 37 Weeks Pregnant appeared first on Blonde Ponytail.

We flew right into summer in the Omaha area, so I took this shirt quite literally.

Finally, the weather is warmer, and I love it! However, 99* on Tuesday took a bit of adjustment. Thankfully, we are in the high 70′s and low 80′s the rest of the week! My poor Cooper is still adjusting…

You can see warm temps tire him out a bit!

With the warmer weather, comes different food preferences for me and not just because I’m pregnant. Does that happen to you too?

Being that it is What I Ate Wednesday, food talk is appropriate, right? Thanks for hosting Jenn!

I LOVE smoothies, especially when it’s hot out. I remember last summer, drinking 1 or 2 a day.

In case you’re looking for a twist on the standard vanilla or chocolate, I wanted to share a few more flavors I’ve had the chance try lately.

GNC Total Lean 25 Mixed Berry

I blended almond milk, water, ice, spinach and frozen berries for this fruity treat. I’m normally a vanilla girl, but really liked this option. Plus, it’s an easy way to hide the spinach.

Next up, GNC Total Lean 25 Key Lime

This is a seasonal flavor, so if you’re interested in it, order soon. I have plans for it in a dessert that I’ll share. It was really refreshing.

Last up, GNC Total Lean 25 Orange

I feel guilty even sharing this, because it isn’t available right now. Please, GNC make it a regular flavor! It was unbelievable!! I used 1/2 a frozen banana, almond milk, ice, and a little water. Perrrrrfection.

As our baby is growing, there simply is less space in my belly. Specifically, my stomach. So, smaller, more frequent meals are a better option for me now.

My go-to lunch has been a plateful of veggies, avocado, cheese, hummus, and pita chips.  Any bigger meal and I feel COMPLETELY bloated.

Moms, did this happen to you at the end of your pregnancy?

Your turn:
What is a summer food you are looking forward to enjoying soon?

Disclaimer: I received the GNC protein powders at no cost. All opinions are my own.

The post Summer Smoothies appeared first on Blonde Ponytail.

Katie, who is also expecting a June baby, hosts MIMM, and I thought I’d finally participate! It goes handily with a weekend spill, right?

I celebrated another baby shower with my mom’s friends.

They have known each other since college. I hope my friends and I have longevity like that!

And, my aunt, Pam, from North Carolina was able to visit too! She was spending Mother’s Day with my grandma, so it was very timely.

Cooper with the photo-bomb.

I love me some chicken salad! And, dessert, of course.

Please note my sumo squat position to pick up presents…

The weekend was lovely family time, just missing my hubby.

Saturday, Cooper and I got the car seat installed and checked by child safety specialists.

He’s mildly amused and a bit peeved his back seat is shrinking.

Then, my brother and his girlfriend hosted us for Mother’s Day. At least, we could watch Spencer and the team on TV.

I did a horrible job of snapping pics. Got the apps though–I must be pregnant?!

Spring decided to arrive and quickly transition to summer with highs in the mid-80′s and 90′s to start the week!

I soaked up the Vitamin D. It must’ve been pretty bright, because our baby was moving around a ton! I hope she likes to be outside, because that’s where Cooper and I will be!

Yes, he takes me for walks. Walking is probably my go-to exercise right now. And, with the warm weather, it’s absolutely wonderful to be outside with my Cooper.

With Spencer’s baseball schedule, I’m trying to be cautious of what exercises I’m doing. I don’t want her coming too early when Spence is on the road coaching. So, that means I’m dialing it down these days (read: not doing 1000 squats a day!). I’m almost 37 weeks which is considered full term, so I’m completely okay with slowing down.

Reader Questions:
I’ve received some great questions from readers regarding pregnancy & exercise that I will address in a new post. For my past responses, you can check this post out.

Your turn:
1. Mondays: love ‘em or dread ‘em?
2. What was marvelous for you lately?!

The post A Weekend Spill & MIMM appeared first on Blonde Ponytail.

I especially want to wish a Happy Mother’s Day to my amazing mom.

So, thankful I get to celebrate with her this year!

Next year, I will get to share this day with her! If I can be a fraction of the mom she is, our daughter will be very lucky.

Happy Mother’s Day!

<3 Jess

The post Happy Mother’s Day! appeared first on Blonde Ponytail.

I’ve made it through 36 weeks and entering week 37!

My mom found this shirt at Goodwill. She is a master when it comes to that store. It’s not a maternity shirt, but you can see it serves as one now!

How am I feeling?
I may sound like a broken record, but I still feel good. I’m very thankful when I know many women deal with nausea throughout pregnancy or other complications. Thankful indeed. Although, I’d be lying if I wasn’t ready to have my old body back. Putting on shoes requires more effort now!

Glad flip-flops are in season.

Baby stats:
We had a doctor’s appointment Monday, weekly from here on out, and listened to my favorite sound lately: her heartbeat!

Our doctor doesn’t think we will have a BIG baby, and I’m completely fine with that! Right now, she thinks our baby is 5.5 to 6 lbs (based on feeling my belly) and maybe will end up between 6.5 and 7 pounds. I was 7 lbs 12 oz when I was born, and Spencer was around the same.

Exercise:
Lots of walks, finally enjoying our weather, and strength training. Does cleaning the house count? I think it does when I’m carrying around this much weight!

What do I miss?
Peeing less often, pre-pregnancy workouts, painting my toe nails without getting into a sumo squat, feeling confident in shorts, did I mention not having to pee so much? 

Wedding rings on?
On! It has to be the unseasonably cool Spring which likely has helped me avoid any swelling issues.

To do:
We have a car seat! Now, the hard part: installation.

I’m going a local event where Certified Child Passenger Safety Specialists will help you correctly install the seat. Score! I guess over 80% of car seats are incorrectly installed. Yikes!

What will she look like?
It’s anyone’s best guess, right?

Spencer and I have completely different coloring: blue vs. brown eyes; straight, blonde vs. curly, brown hair; vanilla vs. mocha skin!

If she’s as cute as my Cooper, we’ll be happy!

Seriously. Look at my boy! He can do no wrong in my eyes!

Post-pregnancy thoughts:
Ummmm, everything. We will be in charge of a new life! What?! Breastfeeding, bathing, pooping, diapering, swaddling… I’m honestly not freaking out at this point, because what good does worrying do? Just trying to be prepared and knowing even then, I won’t be!

Your turn:
What are your plans for Mother’s Day?!

The post 36 Weeks Pregnant appeared first on Blonde Ponytail.

I’m will pass on your suggestions to Reebok for future giveaways. There are so many attractive items at Reebok.com.

The random winner of the Reebok outfit is: Rosi! Congrats! Please email me blondeponytail [at] hotmail [dot] com with your sizes and mailing address, so Reebok can hook you up!

The post Reebok Clothing Winner! appeared first on Blonde Ponytail.

I tried to be frugal, but it still adds up. And, though I don’t have all the answers, I thought I’d share our progress thus far. Gosh, these little humans need a lot of stuff!

Crib: Free
My best friend, Jenny, was getting rid of her crib just as I told her I was expecting. How about that timing?! I used gel stain to turn it from oak to a chocolate brown.

I’m pretty pleased with the result!

Bedding: Craigslist
Unbelievably, I pinned this very set when I created my Baby Pinterest board…11 weeks ago! I was merely looking for gender neutral nurseries in natural colors.

Then, searching through Craigslist for various baby odds & ends, I saw this set complete with blanket, sheets, bumpers (<–just for decor right now), mobile, diaper organizer, curtain, and wall art for $60 (originally $240). It was in amazing condition. Sold.

I highly recommend Craigslist or secondhand stores if you don’t need brand new. Just make sure it comes from a smoke-free home.

Glider: Craigslist
Spencer was adamant about having a rocking-type chair for the nursery. Again, I stalked Craigslist for weeks until this one came up. Barely used. $50.

Rug: Target
This was a new purchase around $70 (I think). I thought the pattern would grow with her or we can use it in another area in the house.

Mattress: Amazon
Another new item at around $70-80. The best prices were online with free shipping. I read quite a few customer reviews making sure there was a firm and soft side to grow with baby/toddler.

Wall Art: Free
My dear friend Kim made these adorable, jungle-themed pieces using scrapbook paper on wood!

Dressers: Re-purposed
The chocolate brown is a nightstand from our master bedroom set that simply doesn’t fit, so we are trying it in here. And, the cream colored one was mine growing up. Again, we are trying it out. May need bigger, but for now it works!

I’m not sure which one will be the changing table. You can see I’m still missing a changing pad.  Oops!

These are all the diapers and wipes I’ll need for a month, right? Riiiiiiiiiiiiiiiight.

Laundry hamper readily available too. We are going to dispose of the dirty diapers immediately, in the garage. Diaper genies freak me out. Is that weird?

Closet Organization: Built-ins

Our house already had closet organizers in each bedroom, so all I added was a hanging organizer and plastic drawers-never can have too many, right?  Most of the dresses you see hanging are actually mine! My mom saved them!

Adorn-A-Wreath
I was contacted by Nadia who designs & creates custom wreaths for special occasions.

Adorn-A-Wreath is a handmade interchangeable wreath that can be custom designed by you! We offer many colors, seasonal interchangeable adornments, and hanging monograms. Have fun designing your own Adorn-A-Wreath for year-round elegance in your home! Patent pending.

She noticed my fondness for neutrals and giraffes!

The letter monogram and frame are interchangeable and can be removed.

I told Nadia we most likely are going with a “J” name, but that could change. The magnets make for an easy switch.

I’m not sure what wall I will hang the wreath on yet, but I love it!

Her store offers a wide selections of wreaths and themes, so check it out HERE. Use code BLONDEPONYTAIL15 to save 15% on your purchase.

Final Tips on Saving $$
1. Have babies after your friends do, so you can inherit items!
2. The best baby clothes are FREE. If someone offers, take ‘em.
3. Use secondhand sources for most items (not car seats) if you can. Remember my BOB stroller find?!
4. Don’t buy everything on a certain list–wait, till you figure out what your baby likes and what you have room for.

What tips do you have for saving money when it comes to baby?! 

The post Baby Nursery On a Budget appeared first on Blonde Ponytail.