I hope your April has gotten off to a great start! This month we are talking hydration with registered Dietitian and Nutritionist specialist Stephanie Margolis, RD, LD and highlighting runner mama Amber Sease who just ran her first half marathon yesterday. Way to go Amber!! Enjoy everyone!

HYDRATION HABITS FOR RUNNERS

 

There's no question being adequately hydrated is important for your training - and the reason is simple. The more you run, the more you sweat - especially in the hot and humid weather common in Missouri! As you lose fluids, your blood volume decreases making your heart work harder while you exercise. This is where hydration comes into play. Being sufficiently hydrated before, during, and after your run will help you feel better, run more efficiently, and possibly ease your recovery too.

 

Before Hitting the Road

If you go into a run dehydrated it is virtually impossible to "catch up" during the run. The Institute of Medicine recommends men drink roughly 13 cups of fluid a day, and women aim for at least 9 cups. It is important these fluids come from non-caffeinated, non-alcoholic, sugar-free beverages. An easy way to tell if you are drinking enough is to make sure you are passing very pale, of even colorless, urine at least six times per day. 

 

Prepping for your Long Run

If you are meeting the recommendations above you should be well-hydrated for any exercise done for less than 60 minutes. When you begin running for longer periods of time, you want to make an extra effort to consume additional fluids in the days before your long run - aiming to keep your urine pale in color. About an hour before you begin your long run, aim to drink at least 16 ounces of water. You do not want to drink this amount too close to your start time as you will probably have to stop mid-run to use the restroom. 

 

On the Run

As a rule of thumb drink 4 to 6 ounces of fluid every 20 minutes during your run. Wearing a water belt, of carrying a water bottle will help you stay on track. Water will do to meet your fluid needs; however, when running longer than 90 minutes, some of this intake should come from sports drinks to replace to other vital nutrients like carbs and sodium. It is always best to start your hydration routine early in your training so you have it down by race day.

 

Drinking for Recovery

The best way to determine how much you need to drink after your run is to step on the scale. Do this after a few runs to get an idea of your average water loss. For every pound you lose, you should drink 20 to 24 fluid ounces of water to rehydrate. 

HOW DO THEY DO IT?   FEATURING AMBER SEASE

 

Tell us about yourself and life before the child(ren) entered your life.

Before I became a mother, I led an extremely unhealthy and selfish lifestyle. I didn't understand the importance of being healthy and what it meant to be healthy. I indulged in fast food, alcohol, and rarely exercised (unless you count walking from my car to my desk each day exercise). Now that I am a Mom to two beautiful girls, I have a much different view on health and wellness. Outside of the obvious goal to be a good role model for my girls, I choose to live a healthy life because I want to be able to live a long and vibrant life and be able to share in all of my girl's life experiences and milestones. I want to have energy to be the mom I want to be, the wife I want to be, and the entrepreneur I want to be. Since my girls have come into my life, I have lost almost 150 lbs, devoted my life to health and fitness, and I finally feel whole! I have been able to take my life experiences and struggles with weight and health and create two successful businesses that help others achieve their health, wellnes, and fitness goals. I coach people wanting to lose weight naturally through Choose to Lose Fitness (www.choosetolosefitness.com) and educate people on healthy eating through HealthyEats  (www.healthyeatscard.com). Being a Mom is the best thing that has ever happened to me and has catapulted me into a very bright future of health, wellness and fitness!

 

Tell us about the children in your life that provides motivation for you.

My daughters, Madison 10 and Mackenzie 7, definitely keep me going with sports and activities! They enjoy exercising with me and practically beg me to get up and move! Their energy and love for life is what motivates me to keep pushing! They are always cheering me on at my soccer games, at the many races I run throughout the year, and even in our little home gym to keep pushing until I reach and surpass my goals! They are my #1 cheerleaders!

 

How do they inspire you to lead a healthy lifestyle? 

My girls inspire me to stay healthy because I want to inspire them to live healthy! Our kids learn from us and look to us for guidance and support through this difficult journey called life. If I can make this journey a little less frustrating and a little more enjoyable for them, then I have succeeded in my mind! I am inspired to help them have the happiest healthy lives possible.

 

What does a typical day look like for you? 

8PM kiddo goes to sleep and I research my next race/plan the following days activity/pray they sleep all night (just kidding), etc)
-6:30am : wake up
-6:45am-7:15am : get girls ready for school
-7:30am : make breakfast smoothie
-7:45am : do mini workout circuit 
-8am-10:30am : work, answer emails, return phone calls.
-10:30am-11am : prep healthy lunch
-11am-11:30am : enjoy healthy lunch
-12pm : do mini workout circuit 
-1pm-1:30pm : do housework (dishes, laundry, etc.)
-1:30pm-2:45pm : work, answer emails, return phone calls, submit homework assignments (yes I am in school full time ;-))
-3pm : pick kids up from school
-3:30pm : do mini workout circuit with girls
-4:00pm-5:00pm : help kids with homework
-5:00pm-6:00pm : prep and cook healthy dinner
-6:00pm : enjoy healthy meal with family.
-7:00pm-7:45pm : spend quality time with family
-7:45pm-8:30pm : bedtime routine with kids (shower, brush teeth, bedtime stories, prayers, and snuggles)
-8:30pm-9:30pm : go for a run (or play soccer on Sundays, Mondays, and Thursdays)
-9:30pm : shower
-9:45pm-11:00pm : quality time with hubby
-11:00pm : read
-11:30pm : bedtime!

 

Favorite healthy meal?

Anything Mexican! I love my Paleo Tacos recipe! {You can find the recipe by visiting the Cheer Baby blog!} 

 

How do you involve your little one in fun and healthy activities?

My girls share my passion for soccer and play 2 nights a week themselves! We typically go for a family walk 3-4 times per week (weather permitting). We enjoy hiking on the weekends through our local parks. My oldest daughter and I run a few 5k races a year. We have fun fitness competitions at home that involve jumping rope, sit ups, push ups, wall sits, planks, squats, etc.

 

What is your favorite fitness memory or a favorite "ah-ha" healthy moment, with or without the kids involved?

When I completed my first weight loss challenge and my clients were overwhelmed with joy at their success and thankful for my support and guidance! Also when I reached 100 lbs weight loss, and soon to be 150 lbs!!!!

 

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We hope your enjoyed reading Amanda's story. We want to share your story with our Cheer Baby fans too! Email jessie@cheerbaby.net to be featured!

Thanks again for being a Cheer Baby fan!

Happy running,
Jessie + Cheer Baby Co