Do you know someone who is looking for improvements in their triathlon performance? Get Out N Play is accepting athletes striving to reach their goals. |
Thank you Morsel Munk! Thank you to Morsel Munk for sponsoring the inaugural season of the Dip N Dash. Look for the return of the series next summer. Spread the word and spend this upcoming off-season brushing up on your swimming skills. |
Charlottesville Marathon in the Spring I'm gauging interest...who's interested in a 20 week winter group training program? Training would start in early November and conclude with a marathon (or half marathon) in early April in Charlottesville, Virginia. Check out a recap of this year's triphere (weekend recap) and here (my race report). The trip and training would look very similar to this. If you are interested, email Aubreyfor more info. |
Aubrey is a graduate of the Sacred Rivers 200 Hour Registered Yoga Teacher Training I concluded the program a few weeks ago, at 35 weeks pregnant. While I was certified to teach yoga before this nationally recognized certification boosts my credentials. Once baby is born and our family gets into a rhythm, I'll be looking to get back into teaching. |
| | | Any Day Now  | | 35 weeks date night! |
Last week, I was full term, 37 weeks pregnant! So any day now Baby Schulz can arrive. When else in life does that happen? The arrival of a life changing changing event is coming, but you have no clue when. It can be tomorrow or in four weeks from now. So in the meantime, my husband and I wait and I do my best to appreciate my uninterrupted time with him. Ordinarily with all this free time, I suggest hiking in the Whites, traveling, or other adventures, but my energy levels and comfort is very variable, so we stay close to home. I am mostly OK with that, it's all part of the process. Soon Baby Schulz will be here and we look forward to meeting him/her. |
| Sweet Spot for Baby Schulz  | | Moose decorating the walls of Baby's Schulz's room |
Curious about the look of Baby Schulz's new room? I recently added a post to the Get Out N Play blog about the design and details of room. The room is complete, thank you cards sent, hospital bag packed, car seat installed and the house has been cleaned. Now we are just waiting for the "any day now arrival" of our little one. Check out the blog for more details, including lots of pictures. |
Book Review: Magical Beginnings, Enchanted Lives: A Holistic Guide to Pregnancy by Deepak Chopra One of the requirements at Sacred Rivers Yoga Teacher Training Program was the completion of a book report. I found this book to be a worthwhile read, offering a loving, nurturing look at pregnancy and birth. It ties in nicely with what I learned during my 200 RYT (registered yoga teacher) training, in that it focuses on yoga poses, mindfulness, meditation and breathing. You can read the book reviewhere. |
Extended Exhales, A Tool to Take with you Anywhere Rare is the person who doesn't have moments of stress, anxiety and worry. Frequent occurrences of these negative emotions raises the stress hormone, cortisol, in your blood stream. Over time, elevated rates of cortisol have been shown to have ill effects on our bodies, such as high blood pressure, increased abdominal fat and blood sugar imbalances. Thankfully our bodies are equipped with a means to regulate our emotions and hormones. The power is in our breath, specifically in an extended exhale. An exhale that is longer than our inhale, turns on the vagus nerve in our brains and signals the parasympathetic nervous system to be dialed up and the sympathetic nervous system to be dialed down. Thesympathetic nervous system controls your "fight or flight" response, the one that kicks your body into high gear when you're threatened by running late for an appointment or when a lion is chasing you. The parasympathetic nervous system controls your "rest and digest" response. When this system is dominant your heart rate drops, your blood pressure lowers and your respiration rate slows. This is when your body is put into a state of calm or healing. To achieve this mellowed state of calm, a few rounds of calm breathing can help ease the anxiety, moving you into a state of ease. - Step 1: If possible, find a place away from the chaos. Sit tall and lengthen your spine from your tailbone to the crown of your head.
- Step 2: Close you eyes (if its suitable and safe). Inhale, breathing in through your nose, for a count of four. "Inhale, two, three, four."
- Step 3: Exhale, through your nose, for a count of eight (or six, if an eight count is too long to start). "Exhale, two, three, four, five, six, seven, eight."
- Step 4: Repeat this for at least 5 rounds.
Hopefully after practicing this breathing you will emerge from a place of calm. Personally, I've found this breath extremely helpful at balancing the emotions of pregnancy. |
Recipe: Zucchini Noodles with Spicy Peanut Sauce It seems like during this last trimester of pregnancy I've had to qualify a lot of my recipes, "You can add garlic and onions to this". Scallions, chives, raw onions and garlic are unappealing and thus have not made their way into my meals. Ordinarily I would have added scallions to this recipe, but my digestive tract does not like them and I think it tastes fine without them. This salad comes together very easily. It is especially handy if you have a s piralizer to quickly prepare the zucchini noodles. Make use of the veggies you have on hand. It's so flexible.
Ingredients: - 2 small-medium zucchinis, spiralized or grated
- 1 pepper, cut into thin strips
- 1 medium tomato, diced
- handful of cilantro, chopped
- 1/4 cup peanuts, coarsely chopped
Sauce: - 1/3 cup tamari or soy sauce
- 1 Tbsp rice vinegar (not seasoned)
- 1 Tbsp Srirarcha sauce
- 1 Tbsp sesame oil
- 1/2 cup natural peanut butter
Directions: 1. To make the dressing, combine the first four ingredients in a dish or jar. Put the peanut butter in the microwave for 15-30 seconds to soften. Whisk the peanut butter with other ingredients. Set aside to cool. 2. Prepare the zucchini by using a spiralizer or grater. Add in the remaining veggies. 3. Stir in the dressing and top with peanuts before serving. |
| Thank you for spending the time learning to nourish your health. Sincerely, Aubrey Schulz Get Out N Play |
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