Monthly Archives: October 2016

5 posts

Running Tips from Jeff Galloway: Fast Lane 101

Content provided by Jeff Galloway, with the intent to share with all of you lovely readers. 

Neighborhood tracks are the most convenient place to run for most.  Whether you’re taking your first steps or wanting to improve your time, it’s easy to check your pace by timing each lap. Because I’ve spoken to many runners who mistakenly feel that they are not fast enough to run at the local oval, here are a few simple guidelines:
  • What is the distance of a lap?  Standard distance is 400 meters (@ .25 mile).
  • In which direction should I run?   In most cases, run counterclockwise.  A few tracks alternate direction from day to day,  so follow the direction of the other runners.
  • What lane should I use when running slow or walking?  The inside 3 lanes are reserved for faster runners and those doing speed workouts.  Most runners should use the 2 outside lanes.
  • How do I pass slower runners? Assuming a normal, counterclockwise pattern, move to the right to pass, with a smile.
  • Is it OK for kids to ride bikes and skate on the track? This is not a good idea.  Try to find another place near the track for these activities.
  • Do I have to pay to use a track?  Most tracks are free, but the hours of use may be restricted by the school.
  • Can I run on the track with an iPod? This is up to you but be aware of your surroundings and possible threats or faster runners coming up behind you.  Keep one ear uncovered.
  • Do I need special shoes?  No—you can use the same shoe for road, track or fitness trail—unless you are a competitor doing very fast speedwork.
  • Are there any times that I should not use the track?  If there is a track meet or organized track practice by the local team, find another running area.  Some track teams allow recreational runners to use the outside lane during their workouts.  
Say What?
Repeats—These are the fast segments during a speed workout.  Each repeat (usually about 3-5% of the distance of the goal event) is run slightly faster than goal race pace, followed by a rest interval of  walking or slow jogging.  Through a series of workouts, the number of repetitions gradually increases.

The Fix
I always lose count of how many times I’ve run around the track! How can I keep track of it better?  Office supply stores sell “counters” that keep track of the number of laps as you click each time you finish a lap.  Another method: time yourself for the first 2 laps, for two laps in the middle and 2 laps at the end.  Compute an average of the lap times.  You can compute the number of laps by dividing the total time run by the average time per lap.

The Excuse
There are lots of fast-looking people at my track; I’m scared I’ll get in their way. 
 The inside lanes are for faster runners.  If you run in the outside lane, you will not get in their way.


Don’t miss out on this opportunity to complete the First Annual Double G! 

The first 400 participants who register for the Double G will receive a JG-branded puffer vest! If you are one of the lucky 400, you will be able to pick up your vest at the Expo.

The Double G includes:

  • Barb’s 5K (Saturday, December 10, 2016)
  • JG 13.1 (Sunday, December 11, 2016)
  • 3rd medal for completing both races

* The Double G is only for those who participate in the actual races in Atlanta. It does not apply to the virtual option.

Register at

Our Visit to the Little Farm, Goulds, FL

If you live in the South Florida area and have young children, I recommend filling a car with some friends and family and heading down to Goulds for some fun at “The Little Farm“.*

The Little Farm, Goulds Florida
As a mom of young children I’m always searching the web for fun (free or inexpensive) adventures for our family. It was on one of these searches that I found The Little Farm. 
I was skeptical at first because it was 5.00 just to park the car, but… when you’ve been cooped up in your house with three kids for a few weeks you start to look for opportunities to get out. 
At The Little Farm you will find lots of animals to look at, a cute photo opportunity ($12.00), pumpkins, petting zoo ($4.00), butterfly garden (free), horse and pony rides ($3.00), a play area and food for purchase. According to the website, proceeds from the food and pumpkin purchases during the pumpkin patch event are given to charity.

First Family of 5 Picture! 

Our family had a lovely afternoon playing on the farm. We decided not to go inside the petting zoo and opted to just look at them from outside. For our girls (2,1 and newborn) that was exciting for them, but if your kids are a little older i’d recommend purchasing the armband. The armband gives all day in and out access to pet the animals.  We also spent quite a bit of time in the play area and let our oldest daughter ride on the pony before heading home.

Sisters in the Butterfly Garden
Playing in the play area
A few months ago she got to ride a long at the Fort Wilderness Campgrounds at Walt Disney World, and ever since has been asking to go ride a horse. We were excited to be able to give our daughter the experience of riding a pony again.

Riding the Pony (3.00)
Tire Swing
The Pumpkin Patch event is going on for the rest of the month, so if you are looking for something fun to do with your family, go have an adventure at The Little Farm!

Happy Fall Ya’ll!

 *This is not a sponsored post, all opinions are my very own.

Happy Due Date, Baby # 3!

I can hardly believe we’ve been snuggling our third baby for three weeks already! Our pint-size Princess has captured our hearts and we are so thankful that she is here and healthy.

(Birth Story Part 1 & Part 2)

It’s hard to describe life at home with all three girls. It takes some time to get into a routine, and with my husband being home for paternity leave, and then having a couple days off for Hurricane Matthew, it’s been a little hard to find a rhythm.  I am exclusive-ishly breastfeeding (she gets 1 supplement per day as per Doctors orders), and we have been going through a growth spurt – So,… that makes sleep a little rough right now. One little peep, and the whole house is woken up to check on the baby… :-/

My biggest challenge has been making sure I spend individual time with each of my girls every day. It’s hard, and exhausting because I’m breastfeeding, so sometimes I have to stop and feed the baby and I deal with some pretty strong mommy guilt, but I’m working on it. Now that we are supplementing with 1 bottle a day, I am able to use that time to pump and then read some stories, sing songs or play with the older girls.

We are so blessed and so thankful for our family of 5!

Top 3 Must Haves for the Hospital!

I fully intended to do a “what’s in my bag” YouTube video. I really felt I had a lot to share with the world,  especially since this is my third baby in three years.

However, the Lord had other plans and instead of making a YouTube video during week 36, I spent every moment prepping myself, my home and my toddlers to welcome baby! 
So, instead of a video, I’m going to share my top 3 items to bring to the hospital  for mom,dad, and baby!
For Mom. 

Headphones & phone (or iPod).
If you are induced, or have a long labor you will most likely be hooked up to a lot of monitors with beeping and heart beats. For a while, this can be very soothing. However, it can also be a little unnerving after a while. You also may be able to hear nurses and doctors and other movement in the hallways. Grab your headphones and put on a playlist to either help you relax, or get you in the zone! 
Tervis Cup with a Straw. 
If you are breastfeeding, or took any medication during the delivery you will want to drink a lot of water. 
The benefit of a tervis cup is that it won’t sweat on the tray next to your hospital bed. The benefit of the straw is that your partner can hold your cup for you to get a drink if needed. 
After my third baby I had to drink a whole bunch of water to flush my system. I started to have a reaction to the epidural and was itchy from head to toe! It was awful!! My baby girl was also very small and needed to eat every 60-90 minutes. 
Since my hands were full, having a large cup with a straw was a huge help to me! 
Jacket with a full zipper. 
Hospitals are cold, your hormones are all crazy after delivery and if you are breastfeeding and having skin-to-skin you will basically be topless for your stay at the hospital. 
A full zippered jacket gives you the ability to keep warm but still be able to easily breastfeed and have skin-to-skin. 

For Dad 

Snacks and a Water bottle.
It’s hard for dad to leave mom and baby, at least my experience. Bring some snacks so daddy is fed!
His Pillow!
Poor dad, he has to sleep on crazy chairs that pull out into a narrow “bed” or couch. Bring his pillow, it’s bulky, but it’s likely the most comfortable thing he will have for a few days. 

Something he needs but won’t remember to bring…
This could be his camera, or a charger or… Favorite shirt, … Just something you know he’d want but wouldn’t think about. 
For my husband it is his Miami Heat Beanie. The love of my life is 100% Miami boy! He can wear a sweat shirt in the middle of summer, if it’s 70 degrees, it’s freezing. So, I made sure to bring his warm hat, because the man freezes inside the hospital! 
I’m thankful we had the hat because I used it too! 
For Baby. 

Snap Pajamas 
After birth your baby will have his or her blood pressure, temperature and possibly his or her blood sugar tested. 
You will also be checking and changing diapers, your baby will be able to stay mostly dressed for all of those things if they are in pajamas that snap.
Yes, they have them in the hospital but there is something special about wrapping them in a blanket that was made for them, or purchased for them by someone who loves them! 
Cute going home outfit!
It’s a big and exciting day, you will likely take 10,000 photos of your bundle ready to go home, pick out a cute outfit! My husband found this outfit on clearance for 90% off over the summer AND we used a coupon so final price was less than 5.00. She’s swimming in it, but it is a newborn size!

What’s on your list of must have items for your hospital stay?!

Baby # 3, An Early Welcome to the World. Part 2.

In case you missed it, here is Part 1

In part one, I talk about why we induced at 37 weeks, so if you start reading and question why we would welcome our baby girl into the world at only 37 weeks, please take a quick look at part 1.

Thursday arrived, it was the day we would check into the hospital to welcome our third baby girl. My husband decided to stay home from work. We had a list of last minute things to do, and then drop the girls off with their grandparents.

After we dropped the girls off, I tried really hard to take a nap. Unfortunately, all I could do was count baby kicks and pray we would be able to deliver her without use of a c-section. My only fear with a cesarean is that I wouldn’t be able to hold my toddlers during the recovery, and I just couldn’t bear the thought. I expressed that concern to my obstetrician and he assured me that he felt confident we would not need a c-section, but if at any point the baby was showing she wouldn’t be able to handle the delivery we would have to.

Around 7:30 my husband and I curled up on the couch with a big bowl of pasta and watched some of The Voice on Hulu. We slowly gathered our things, and headed out the door around 8:15 p.m. It was the first day of Fall, so we made a quick stop at Starbucks on the way to the hospital so my husband could have his first Pumpkin Spiced Latte of the season. #PSL

#starbucksfail we asked for them to write “daddy” on the cup, but… um? yeah.

9:00 p.m. we arrived to the hospital and checked in and settled in for a long night of waiting on a baby.

by 10 p.m. we were on the monitors without any medication. I let my nurses know that I wanted an epidural as soon as we started the pitocin, so they started me on fluids by 10:30ish p.m.  I decided to take advantage of no medications by taking a nap. By 10:30 I was completely exhausted, I just couldn’t keep my eyes open and I went to sleep. My husband settled into the couch and watched a few episodes of Seinfeld.

12:00 p.m. we started with the first dose of medication, and I was instructed to stay still in one position for two hours. So, I rolled onto my side, put on some George Winston and took a nap.

2:00 a.m., hooray! I can move again. My nurse came in and let me walk around for a few minutes, it was so lovely to get out of bed.

4:00 a.m., dose number 2 of the medication, and more staying still. So, another George Winston classical piano playlist and another nap.

6:00 a.m., hooray, I get to take another short walk around the room! Shift change was coming, and I knew my OB would be in first thing to check on me, so I brushed my teeth before going back onto the monitors.

7:00 a.m., started to feel cramping and light contractions [was way too excited about this…]

7:30 a.m., met the day shift nurse, said thank you and farewell to the evening nurse (who was amazing!)

8:40 a.m., sent daddy over to the cafe so he could have some breakfast.

9:00 a.m.,  Dr. is here!

9:03 a.m., 2 cm and my water is broken.

9:10 a.m., “WOW, We’re going to have this baby by lunch!” – C. Jimenez

I have a history of going from 2 cm to baby in a short amount of time. 

9:12 a.m., Pitocin starts.

9:17 a.m. “Can I have my epidural now?”

10:00 a.m., 5 cm and I’m getting my epidural!

#epiduralfail well, the epidural only worked on half my body. So, you guessed it… I felt ALL the contractions, I felt the catheter and I felt that exam. If you have an epidural,… you don’t really feel those things.

We spent the next hour and 20 minutes with anesthesia and the nurses trying to get the epidural to work. Meanwhile, my contractions are so strong I really can’t talk. I basically just told the anesthesiologist that I didn’t want to try any more medications because I was going to need to push soon.  She of course told me that they had plenty of time to re-do the epidural, but I knew otherwise.

10:57 a.m., one last medication to try and get some relief.

11:03 a.m., I told the anesthesiologist that I felt like I needed to push and she rushed out of the room looking for my nurse.

11:10 a.m, I called the nurse and told her I needed to push.

11:14 a.m., Okay, you are 9.5 cm the doctor is on the way!

11:20 a.m., Doctor arrives “wow, you don’t waste any time do you?”  I think I might had tried to chuckle, but I was in so much pain because the epidural had JUST started working and hadn’t made it all the way through my body yet.

11:25 a.m., After pushing through 1 contraction, Risa Belle was born.

After the birth we had a lovely time of skin-to-skin, attempted (and fail) at breastfeeding, and just a very relaxing experience. The moments right after birth are always so precious, its like… an unreal feeling of pride. The anticipation of Risa had my emotions on super high, so when I was still pushing and I heard the nurse ask “is she trying to cry already” I was instantly relieved.

She was placed on my chest, and the neonatologist did a quick check and agreed to let her have an extended time with me before weighing her.  During this time the doctors confirmed that both the umbilical cord and placenta looked healthy, and the only note that was made was the placenta was small. Praise the Lord, for a healthy baby and delivery!

Her official stats:
Time of birth: 11:25 a.m.
Weight: 5lbs 5 oz
Length: 18 3/4 inches long

After she was weighed, they placed her in the warmer and both my husband and I curled up and took a nap. It had been such a fast and emotional day that once she was here, and healthy I just fell asleep.

When we were wheeled into our room for the hospital stay our day shift nurse ran over to my husband and I, gave us a kiss (very Miami!) and said “I KNEW YOU’D BE BACK!” It was the very first nurse I had after I delivered my first born daughter. The nurse who helped build my confidence as a new mom and one I think of often.

In a way, we’ve come full circle with our season of pregnancy and birth. Baby Number 1 and 3 were both born in delivery room 6, and were both snuggled and taken care of by the same nurse that welcomed us warmly after the delivery of baby Risa.

Farewell to the season of pregnancy, we are looking forward to many adventures as a family of five.