Running and breathing. Doing it wrong and getting it right

With race day just under two months away I have decided that I need to take this whole running thing a little more seriously. As much as it is all just about getting out there and putting one foot in front of the other there are also a few handy things to know about to get the most out of putting those feet in front of each other.

For me at the moment the most difficult thing about running is breathing. I just can't seem to do them both at the same time. No matter how much I breath in it just doesn't feel that I am actually getting any air in. Obviously I must be getting some in, but just not nearly enough for my body's liking.

Thanks to a quick Google search though I have been able to find the error of my ways and am now enlightened as to how a runner should be breathing. And since I am a sharing caring kind of running blogger I am happy to impart my new found knowledge on to you.

With any luck now that I know how to run a breathe
I too will soon make running look as effortlessly as she does

The first thing I was doing wrong was trying to breath through my nose. For some reason I thought that I would have more control of my air intake if I only breathed through my nose. Which was actually pretty tricky to do. Which is why I thought it must have been the right thing to do because so often in life the right thing is often the hardest thing to do.

Not when it comes to running and breathing though.

When running you should breath through your mouth rather than your nose. Or both, but definitely not your nose alone.

Clearly your air intake through your mouth is of a much larger capacity than your nose. Since you need extra oxygen to run properly it only stands to reason that you breath in a manner which maximises your air intake. I can't believe I couldn't work that all out for myself but there you go.

The other hot breathing while running tip, is to breath deep and from your belly rather than your chest.

Apparently most runners have a tendency to breath using their chest rather than their diaphragm. To combat this it is advised to practise belly breathing when you are not running so that it will eventually become a natural habit.

Regular Pilates, which strengthens the core, increases flexibility and improves breathing is a great way to encourage belly breathing. Some great Pilates exercises for runners can be found on this Runners World post.

To test where you are a belly breather or not, place your hand on your stomach and breath in. Your hand should rise as your stomach expands. As you exhale your stomach (and hand) should go down.

Once you have sorted breathing in through your mouth and using your diaphragm rather than your chest the last part of breathing while running is establishing a rhythm.

A running breathing rhythm is essentially just taking the same amount of steps for each inhale and then exhale. For example when you breath in, take two steps, then breath out over another two steps and so on. Of course it doesn't have to go for two steps though, it might suit your pace better to breath in over three and out over two or vice versa or perhaps a 2:1 or 1:2 ratio works better. It all just depends on on your stride, pace and where abouts in your run you actually are. For more details on establishing breathing rhythm while you run head to this post by Runners Connect.

So there you have all you have to do to breathe properly while running is, open your mouth, create a rhythm and use your belly rather than your chest! Easy as huh?

Getting my run back on

Just over two years ago, on the 18th February 2012 to be exact, I began to change my life forever.

Inspired primarily by Trish and Kate I laced up my sneakers and decided to see if could suddenly become a runner.

I say suddenly because for my entire life before that point running was not something I thought I could do. Sure I played team sports as a teen that involved a lot of running but that was different. Short dashes from one end of a field to another chasing a ball hoping to get there before someone else did was not exactly real running. Especially when it left you completely and utterly out of breath and gasping for air.

Somehow though, with time, patience and perseverance I could slowly feel a change occurring within in my inner being. As I worked my way through my beloved interval training program I noticed that I was actually able to run for extended periods of time. In fact after about eight weeks I was actually able to maintain a steady much faster than walking pace for a solid thirty minutes.

Since then my running has fluctuated. There has been times when I would be out pounding the pavement every other day and other times where a month and sometimes more, would pass between runs. Though the longer I went without running the more I would long to do so and eventually I would find a way to get myself back out there.

Me getting myself back out there

Over this period I have managed to propel myself nearly 500 kilometres. In June last year I entered my first fun run. A twelve kilometre city to surf event. Being able to say I completed it feels me with all kinds of pride. As does being able to call myself a runner. Words I honestly never thought would leave my mouth.

On the television the other day I heard an advertisement advising that registrations for this year's City to Surf event were now open. Needless to say I am registered. Last year I had less than a month to prepare myself for the big day. This year I have about double that and I am making the most of it.

Sadly recent months have seen less running than I would have liked. Between working, studying, the weather, being a mum and all kinds of stupid excuses have made squeezing in time for a run easier said than done.

At least that was the case before I registered for the race.

Once I had registered, which involved me parting with forty dollars, I made a promise to myself not to make any excuses not to get out there. The running inspired birthday gifts I received the other day have helped no end in this as well.

The past few weeks have seen me go for a run more than what the last three months have. In so many ways it feels rather awesome to be back out there. However there is one slight problem.

Breathing.

I just can't seem to do it while I run anymore. I am back to gasping for air like a fish out of water. It feels awful and makes running rather difficult to say the least.

Thankfully though the internet is a wealth of information and I have been able to read a few articles on how runners should be breathing. This post was supposed to share some of my new found breathing while running tips but I think we can all agree it has gone of for long enough for now. Make sure you pop back tomorrow because I will share it all then.

For now go and check out some of the other bloggers who have joined in #IBOT

Thankful Thursday

Hello and welcome to another edition of Thankful Thursday. Which just between you and me could well be my most favourite day of the week. Thank you to all those who link in a post and share their thanks and super big thanks to everyone who stops by and has a read.

image found here

Last night I somehow managed to swangle Lovely into going for a run. Well actually she thought she was swangling me by offering to go for a run with me in the hope that it would see her iDevice returned to her hot little hands. You know on account of not being able to run without music. A plight that while I understand I know is not actually the case.

So run without music we did.

Well at times we ran, on and off. Her reluctance was great but my determination won the day. And there was even a part of me that was glad not to have my regular tunes blasting into my ear drums. Oh how have times change.

As crazy as it may sound it was something I was a bit fearful of. I may have been concerned that without music I simply couldn't run. A tragedy I nearly had to face a few months ago when my phone started going haywire and I thought I lost all my music, just as I was heading out for a run no less. It was all a bit melodramatic but in the end the songs showed up and I was able to run off into the sunset. So to speak.

I am thankful that I made myself get out moving. I have been making excuses for far too long. Including oh I can't go for a run because I don't have a running band for my precious new phone (aka music maker and distance checker).

Though it is not just yesterday that I am thankful I made myself get up and move. It is the very first day that I decided to try and see if I could actually run. Running really did so many wonderful things for me, both physically and emotionally. I am thankful that I started and I am thankful it is always something I can turn too.

I am even more thankful that I managed to drag Lovely along with only minimal protest. I wish there was a way I could make her understand how many different ways she will benefit by having a good relationship with exercise from an early age.

Mind you if we are talking things I wish I could just make children magically understand from an early age the list would be a mile long and my job as parent would be made redundant I guess.

With the return of school next week the last few days of this week will be consumed with preparations and purchases of school supplies. I am thankful that the government provides us with vouchers to help cover some of the costs. Mind you it can only be used at the school and not for fees so it is not like I have a wide choice on what to get. As much as it is a case of Peter stealing to pay Paul at least it means we can get new uniforms without having to physically hand over cash. For which I am super thankful for. Especially in this particularly tight week.

While on the topic of school and education I must give thanks to all those teachers and support staff in our schools. Being employed in the education department, is no easy feat. They are after all the main shapers of tomorrows adults.

But enough of what I am thankful for, let's hear your thanks,

I must confess I am not sure I have much to say

Well that is not exactly true.

I know I always have a lot to say, it is just sometimes it I might not know how to say it and I think that is where I am at today. But the opportunity to write presented itself, and I could not let it slip on by.

So here I am. Confessing to all manner of things as well as quite a bit of nothing.

There are a few ideas that have been rattling around my noggin regarding the new year, words and what I hope 2014 will bring for me. Only the way in which to share these with you is still evading me. Please bear with me as I work out how to get it all out. I must confess that the process will probably involve quite a few nothing posts while my brain sorts the rest out.

After being here for nearly two weeks, yesterday saw my sister and nephew return home, to the other side of the country. Heartbreaking to say the very least but at least it is only the other side of the country as opposed to the other side of the world. To help ease the heartache and loneliness that my mum knew she would feel she offered to have The Little Two for a sleep over last night.

Which was all kinds of bliss for me and Mr Awesome. We didn't do anything in particular. We pottered around the house finishing of the tidying up that just never seems to get done when the children a home, cooked dinner together and just chatted and enjoyed uninterrupted conversations.

There was no late night partying or all night drinking on account of Mr A having to go to work this morning. And the fact I was a bit excited about going for an early morning run. I must confess though the run turned out to be a fair bit of walking as my body let me know I had consumed more over the holiday period than I am willing to admit.

The main thing though was I got out there and gave it a go.

And boy did it feel awesome!

Even if I couldn't run as much as I once did, just moving amongst the fresh air did wonders. Plus noticing how much running ability I lost is just the motivation I need to get out there more often. I must confess there is something quite satisfying about being able to push my body so it hard it has to gasp to suck more air. I am currently floating around the house feeling all kinds of strong.

Ok so maybe I did have a little bit that I could work out I wanted to say, but that is all for now I am afraid folks. For more great confession posts head over to Ms Mystery Case who has stolen the confessions for today while Kirsty is away

#30DaySquatChallenge - Day 14

I bet you all thought I had forgotten about the #30SquatChallenge I signed myself up for last month. 

Well guess what I haven't!

In fact halfway through I am still going strong. In fact I am blown away at how much stronger my legs feel already, but more on that in a bit.

Before you start thinking I must be some super star totally addicted to exercise fitness junkie and hence why I am doing a squat challenge I assure you I am not. What I am is a stay at home mum who is trying to increase her strength and fitness.

Hopefully by role modelling this healthy lifestyle focus the girls will grow up with it naturally inbuilt into their everyday lives. I don't want them to be obsessive compulsive about it or anything like that but I do want them to value the importance of a healthy body and mind, and actively take steps to ensure they are looking after themselves.

So with that in mind I must admit that the last few days of the challenge have been exactly that. A challenge. More so than what the first couple proved to be as well. Which I find a little strange. Usually getting started is the trickiest part but in this case maintaining it past day 12 has proven the hardest part.

Even though it is a 30 day challenge, with gradual increases every couple of days, there are also a few rest days thrown in there for good measure as well. As anyone who regularly trains for anything will tell you resting is a very important part of any training session. Your body needs a chance to recuperate and heal as the muscles stretch and expand while getting stronger.

Not long before I received my invitation to the challenge I had heard that squats were a recommended way for runners to increase their leg strength which in turn makes them run faster. Which certainly appeals to me. Who wouldn't want to run faster? However I know these things don't happen over night.

When it comes to injury I like to err on the side of caution, which is pretty much my excuse for not pushing my body too hard.  Now before you turn away thinking that is a cop out, hear what I have to say.

I am old. Not overly so but old enough. (Thirty five if you must know) Prior to eighteen months ago when I decided to try this running lark, it was a very very long time since I last did anything remotely active. And by very very long time I mean about twenty years give or take. As such I am cautious about doing too much too soon, hurting myself and losing interest.

This has meant that I have decided to hold off running for the first few days of the #30DaySquatChallenge. A notion that was confirmed for me when I awoke to discover 100 squats done in the space of five to ten minutes left my legs in a much more tender state than what running 12km did.

However, when the second rest day came along and my legs felt somewhat less tender, I saw it as a great time to take my new found muscles out for fun in the form of a quick lap around the block. Actually I ran to my mother's house and around a park for the while. After about 20 minutes I decided that I could go run no further and walked the rest of the 10 minute trip.

Turns out I covered a whole 5km which meant I did a couple of nearly PB times in there. I still can't believe. I mean it felt like a great run, I really could feel the extra spring in my step thanks to the new muscles in my legs. Needless to say I powered through the next few days of the challenge knowing how much difference I was achieving.

Sadly though the day before the next rest day which was about day 11 I think. I just didn't squat. I tired a couple of times, maybe managed 30, I am not sure now. I am trying to not to think about it too much else I will start an internal beating session that I just don't need.

So what if I missed one day? The world will not end. My body needed a two day rest. Plus I have did some pretty awesome bike riding on the rest day. A total of about 5km with a 7 year old and 3 year old being towed in a trailer. Not to mention the extra hard gear I had the bike in. Pedal power to the max I tell you!

I had been hoping to just add my missed 120 into the rest day but I was too buggered. I then thought that I could add it into the next day but 240 in one day was a bit much, even if done is lots of super short sets.

The current daily total is around the 150 mark as we are at the halfway mark of the 300 total. Yesterday they were spread out all through the day in the hope I could have made up for missed day. I didn't. I am thinking I will either just let go of it completely or save it for the next rest day. I have spent more time on the bike, this time longer distances but without towing the 7 year old. She managed to use her own pedal power.

I decided not to take my measurements again until the end. I was going to add them in this post but then decided the risk of demotivating myself was too high if there was no change. I do however have this photo to share

Thanks to Essentially Jess for kindly capturing and sharing this beauty
It is one of the first photos in a long time I haven't cringed when looking at it

The every lovely Jess grabbed this photo of me trying to feed a kite hawk (don't laugh it has worked before) and when I looked at it I found myself thinking how much smaller I looked than last time I saw myself in a photo. A very lovely feeling I must say.

So for now I will be squatting on. How about you?

#30DaySquatChallenge - Day 1

Possibly not the best before photo
but for now it will have to do

Since completing the City2Surf at the start of the month, my running has really taken a back seat in life. Which is more than sucky. 

Somehow I have managed to find the motivation to get out for the odd run but something just didn't seem right. It felt like hard work. And not the hard work that leaves you feeling awesome at the end of it because you have enjoyed your strenuous activity and comforted by the fact you are looking your body and health in some way. But more like the have you cursing and swearing because your body is literally unable to find the strength to go on any further kind of hard work.

Far from fun times.

Of course there are all the old excuses, it is too hot, I'm too busy, blah, blah, blah, blah. Not to mention Mr Awesome working late  due to stocktake, and the mere thought, let alone action, of pushing the three year old in the pram just too much to bare.

Which is a shame because I have been inundated lately with compliments of how much weight I have lost. Not that my scales attest to such things but what do they know? My clothes all seem to have a little extra room so whatever is going on I am fine with.

As the school holidays kick off on Monday, I was hoping to find it easier to integrate some regular exercise into everyone's day. An old high school buddy's event invite through trusty old Facebook for a #30DaySquatChallenge that started yesterday seemed like the perfect way to kick things off.

For those not familiar with a squat challenge it basically means each day you commit to a certain amount of squats. The amount of squats gradually increases with each day and by the end of the thirty days I should be doing some 300 squats I think it is. Thankfully you are able to break it up into smaller blocks, which I am pretty sure will be my preferred option a lot of the time.

In order to track any changes I asked Mr Awesome to measure me up and will do so regularly through the 30 days of the challenge. Probably weekly, unless I can be super patient and wait till the midway point. Hmmmm.

Now not only am I measured but there is the added accountability of sharing it all with you here.

Today saw me needing to do 60 squats. Which I can proudly say I did. Not all in the one go but you can't win them all. I did 10 first thing this morning while I waited for Mr Awesome to get out the shower. I then spent the whole day thinking about when I would do my next lot and why had I only done 10 so far.

By the time I was getting dinner ready I decided to just drop everything and do another 15 squats. Why 15 I have no idea. But it brought my total up to 25. Which was only five short of the half way mark. I was clearly all over the whole squatting thing.

With the kids all safely tucked up in bed, the dishes patiently waiting to be washed and me snuggled up on the couch with my crochet, I suddenly realised there were 35 squats with my name on them. Jumping up I pumped them out there and then without a further thought. In fact I even did 5 extra just for funsies and suddenly I felt just a teeny tiny bit awesome. And when I say awesome I may possible mean puffed.

Tomorrow sees me needing to do 80 squats. I am thinking that I will aim for two lots of 40 but perhaps a little bit closer together than today's efforts. Hopefully tomorrow may also see me go for a little jog but only time will tell.

Have you done a challenge like this before?

Becoming A Runner

image source

Running has always been something I liked the idea of but never thought it was something I could really do. Which is a bit crazy really because all you do is get out there and, well, run. Which really is just an extension of walking just a bit faster.

Turns out though, I wasn't alone in my doubting my ability to run.

Some eighteen months or so ago now, a few of my most favourite bloggers at the time began to learn how to run if you will. They uploaded some fang dangled app onto their iPhones and away they went. 

Before long my Twitter feed seemed filled with excited newbie runners sharing how far they had run and at what pace. They went on about endorphins and feeling fabulous and all kinds of wonderful things. The buzz they created was electrifying and inspiring.

I would read each tweet with envy, wishing that I too could find it in me to become a runner. I wanted to feel the awesome these ladies were speaking (tweeting) of.

Then it dawned on me the only thing stopping me from being a runner, or anything else my heart desired for that matter, was me. Without a second more I downloaded an app called Ease into 5km, and before I knew it I was out the door huffing and puffing my way to become a runner.

The app was an interval training program. One that I could not recommend highly enough. Over the course of six short weeks I went from barely being able to keep going for more than a minute to lasting thirty whole minutes and travelling nearly 5kms. 

I felt beyond awesome. The tweets had did not even begin to explain just how amazing getting out there and being active could make you feel.

From there I got the next app, Bridge to 10km. I wasn't satisfied at stopping at 5km, I wanted to see just how far I could push my body. The running bug had bitten me and I didn't want to let it go. 

Sadly though life got in the way and I never quite got around to completing the 10km program. All was not lost though. Running had changed my life in ways that I could not even imagine and I didn't ever want to go back to my pre running self.

While I may not have been running every other day, like I was when I first started I still made an effort to get out at least once a week as much as possible. Running regularly had somehow made me feel like a better person. Somehow when I would regularly run I noticed that life would feel better, problems smaller and patience much greater. 

I also felt a surge in my confidence. 

It began to feel like there wasn't anything I couldn't do. If I could get out there and run for longer than I ever expected possible, then perhaps there was a whole new world of possibilities opening up for me?

On Sunday our local City to Surf Fun Run was held. 

It is with more than great pride I share with you this photo

Yep, that is me crossing the finish line after running some 12.2km

Given that it was only a little over two short weeks since I decided to enter I am absolutely over the moon with the fact that I did this. Only not only did I do this, but it turns out I ran a lot faster than I have ever run before.

I am still waiting to see my official race time but according to my app I didn't do too badly. In fact apparently my first three kilometres were all well under 6 min/km. One was even closer to 5 min/km than what it was 6 minutes. 

To give you some perspective I generally average at least 7 min/km. A pace I didn't reach on Sunday till about the 8km mark. Have I mentioned how pleased with myself I am?

Mind you my app also tells me that I ran slightly longer than what the course stated it was. And when I say slightly longer I mean about 2km so I am taking it all with a grain of salt. Kinda. 

I still think I am pretty darn awesome.

A medal, hat and bib to prove just how awesome I am

Speaking of awesome, it is Tuesday and I have blogged and joined in all the fun that is IBOT

Things I Know About Getting Race Ready, Bike Riding and Sick People

Hard to believe that once again Friday is upon us, which means time to share all the things I know this fine week.

With the big race only two sleeps away excitement levels are high though there are plenty of worries and doubts that keep trying to rain on the parade. Nothing like good internal conflict to battle through the days with.

Anyway enough idle chit chat, here are the things I know this week, if you know stuff, and I am sure you do because we all know stuff, head on over to Miss Cinders and join on in

image source

I know that not having a car for a few days last week made me question how much I really need a car. Realistically most places we go are well within riding distance. Even for Miss 6.

I know that riding a bike rather than driving somewhere takes more thought and planning. And obviously more time.

I know that whoever said half the fun is in getting there, must have been a regular bike rider.

I know that while theoretically incorporating bike riding as my main form of training appeared to be a good idea, the practise may have actually proved other wise.

I know (now) that the extra resistance of the hardest gear on my bike going up a slight incline was not the best idea but made me feel like super woman at the time.

I know that the tight feeling I keep getting in my right calf is hard not to worry about. In fact there are far too many muscles that are feeling tight at times for my liking.

I know that throughout each day there are many times when I stop and take a few breaths and tell myself not to worry...about my tight muscles, injuring myself, or not finishing the race...plus a whole bunch of other things.

I know that watching the rest of the house fall like flies with flus and stomach bugs has also caused me some concern and many a deep breaths.

I know that I am done waiting on sick people. In fact I am just done with sick people. Or at least sick people in this house looking for my sympathy. Stop looking there isn't any I ran out days ago.

I know that must make me sound like a terrible mother. I am not I assure you. I just get sick of sick people real quick.

image source
Where sick people belong

I know that I think sick people should just go to bed and stay there till they are no longer sick. They should not crowd my couch and lounge room and expect me to wait on them hand and foot.

What do you know this week?

City to Surf 2013 Here I Come!

Fast forward to two weeks from today and I can guarantee that I will not be sitting in front of the computer as soon as I get up. Well as long as all goes to plan (touching wood and all that) Last night I entered in the local city to surf fun run. I am beyond excited!

image source

A few days ago a friend asked me if I was interested in doing the 4km section of the run. Which brought my attention to the fact race day was only two short weeks away. Which leaves little room for preparation. Mind you last minute always seems to be my style.

Last year I fleetingly thought about entering a few of the fun runs around town but decided I lacked enough running experience and knowledge (aka confidence) to run amongst others. To ease the guilt I felt at not entering I assured myself that I would make amends this year. 

With over twelve months of running under my belt by that time I was certain I would have the skills and fitness needed.

Hmmmm..... 

Now those twelve months have been and gone I am suddenly faced with the same dilemmas. The cooler weather is on the way and running season is about to start. Actually I think it probably has.

The other week as I trawled through my Instagram feed I was greeted with endless photos of proud runners completing the Mother's Day Classic. As happy as I was for my friends who completed the run, I was disappointed I had no photo to join in with. In fact for a little bit I got quite cross at myself.

There are a whole bunch of excuses as to why I wasn't there. The biggest of which was I couldn't be bothered. Yes I know a terrible thing to admit to, but at the end of the day that is what it all boils down to. It was easier to say oh the logistics are too hard, I won't bother. I haven't been running enough lately, it will all be too hard, I won't bother.

I am currently hanging my head in shame.

Sure my running hasn't been as consistent as what I thought it would have been. Especially in the last few months. It nearly petered out altogether, but it hasn't. And I won't let it. I refuse to. I want to be a runner. I want to say I ran in a race. I don't want to wait another year for that.

As I went to fill out the entry form for the city to surf I discovered that this year marks the 40th year the race has been run. If you entered the main race there was a hat, water bottle and even a medal up for grabs. I then found myself clicking on the 12km rather than 4km. Who wouldn't want a medal?

I am pumped. I am nervous. I am excited. I don't really want to wait the two weeks.

It just so happens I have some lovely new sneakers
and new lenses for my sunnies.

Last night I went for a run to see if I could at least last that distance. It is with great pride I say I did. Sure there was some walking involved but that's ok. It was certainly a lot more running than walking. In fact the ratio was quite surprising.

Overall I don't think my time was too bad, 1:41:32 if you were wondering.

 Not fast by any means and probably considered
slow by many, but I don't care

At least I know I can move for that distance. Even though it is only two weeks away I am sure that there is still time to improve somewhat.

My plan is to stick to 3-5km runs and just solidly build on that. I don't think I will run every day but I will do something every day. Be it riding, water running or swimming. I will just make sure I am extra active. Trying to ensure my body is a strong as possible without sending it into shock or shut down.

Next weekend I will think about 9km run but will wait and see how my body is feeling. I don't want to over do it or anything crazy like that. The most important thing is that I run the whole race, time is irrelevant.

The super best part about all of this is that the race goes right past my back yard so Mr Awesome and the girls will be able to stand on the balcony and cheer me on. We are at about the halfway mark so I imagine by then I will need a bit of an extra boost. They will then be able to hightail it to the finishing line to cheer for me when I get there.

Have I mentioned my excitement?

Are you a runner?

Do you have any hot tips for me?

How to say goodbye to training wheels

For at least the last year, possibly longer, every school holiday break has seen me say to daughter number two, let's get rid of those training wheels.  The first few times I mentioned it she was hesitant to say the least.  She was quite content with the rickety old training wheels and could see no reason to get rid of them.

When she discovered scootering, bike riding became so last year that the poor old bike was relegated to the back of the shed and never looked like being ridden again.  My suggestions to try riding without training wheels were totally ignored and I was slowly resigning myself to having a child that would never ride a two wheeled bike.

This holidays all that changed though.

We were out and about, strolling through the park when we came across a mother teaching her young daughter to ride a two wheel bike.  When I say young I mean a good two years, possibly two and a half, younger than Miss Six.  This tiny little girl had just about got the hang of it.  Mum was still helping her get started but once going was able to let go and the little girl went for a while all by herself.

Miss Six was suitably impressed.

As soon as we were out of earshot of the mother and child, she informed me that she would like try riding without training wheels as soon as we got home.  Which naturally did not happen because there was dinner to cook, washing to fold and a whole heap of other things to be done that had already been put on hold in order for us to even be at the park in the first place.

Instead it took a few days till we could find some time to squeeze in a try.  Within minutes I had a two wheel rider on my hand.  Seriously, I am amazed that it was something that was put off for such a long time yet accomplished so quickly.

So with that in mind here are many handy tips on how to say goodbye to training wheels.

• Remember this can be a long slow process.  Each child will be ready at a different stage and each child will take a different length of time to get the hang of it.  It is one of those it won't happen over night but it will happen things.
  
• Patience is vital.  As is praise and encouragement.
  
• Start by adjusting the training wheels so they are slightly off the ground.  This will help the child to discover their sense of balance.  Some parents even take one wheel off altogether in the early stages.
  
• Once both training wheels are off spend some time holding the bike while the child rides.  Don't just let go straight away, give them a chance to get a feel for the bike and creating their own balance.
  
• Choose a large area away from obstacles and traffic to learn in.  If on the grass make sure that the grass is very short, otherwise it can make pedaling difficult.
  
• Always ensure helmets and covered shoes are worn.  Long sleeves and pants are optional but recommended if a fear of falling on gravel is present.
  
• When choosing a bike look for something your child will be strong enough to hold and control.  Smaller is sometimes better.  Have the seat a little lower as well to ensure child can place both feet flat on the floor.
  
• Have fun and enjoy this special time with your child.  You are not just teaching them a life long skill but also creating memories.

Referrals

A dear friend of mine (I say dear because we have known each other for some 15 years) has a fantastic blog called from Highlights to Housework, it is still only in the early days but has some great posts. The latest of these is about female body image with special concern to mothers.

As a mother of three I am not actually a supermodel. But then I never really thought I was... well not super... I certainly had some sort of model qualities about me in my younger years, not perfection but everything in all the right places if you know what I mean. Which at the end of the day counts for a fair bit.

Since the birth of my third little angel though it has been brought to my attention that I am in actually fact far from the model qualities of my younger years...unless of course there is a new modeling look that resembles a beached whale. This is all rather concerning for me and since it is a relatively new awareness I am not really sure how to deal with it.

Apparently there are a couple of fads going around called diet and exercise perhaps I should give them a go...in the meantime I will just remain in my little bubble of years ago