My Bootcamp Story

While I was still pregnant I bought a Groupon for a local bootcamp. A lot of my SweatPink friends were buying it and we were going to blog about our experience and possibly meet up for workouts. I obviously wasn't going to go until I was cleared to workout so I waited and redeemed my Groupon a few weeks ago. I was super bummed that the 530 am camps were full but after talking with my husband we set up a plan for me to make the 630 pm camps. On the first day I was so excited and somewhat nervous and very frazzled but I got there EARLY! The workout was intense but really good and I was definitely sore the next day but part of me was disappointed...NOBODY talked to me! The trainer came up and introduced herself and told me to watch the other people to see what I was supposed to do and that was it. I went for a week and not a single person spoke to me, I even went up and introduced myself and got a smile and grunt. It was so weird and made me feel as if I was in the wrong place. 

Then, I got an email from a bootcamp that I did in Dallas that they were offering six dollar camps for the upcoming bootcamp. I called my husband and he encouraged me to sign up. I looked at the website and there are TWO camps that meet literally nine minutes from my house and one of them is a 515 am camp. I went the first day and the trainers are so friendly and encouraging! The other campers are outgoing and help push you when you feel like you can't do another Burpee, which is something you need after doing a bajillion Burpees. (Yes, bajillion is a real number). 

I know some people go in and do a workout and don't need friends or people to talk to but for this extrovert, I need that. So that is why I am a Camp Gladiator girl! 

Tell me, what kind of exerciser are you?

I'm Melting...

Summer is in full swing here and this is exactly how I feel when I'm running.

To help you beat the heat, here's a few of the things I (try) to do.

1) Drink plenty of fluids.  Try to add some electrolytes.  I prefer nuun over any of the other popular sports drinks.

2) Run earlier in the day or later after the sun has gone down.  I tend to run early in the morning because the rooster wakes me up early =)

3) Wear light colored clothes and light weight fabrics.

4) Pick routes that are shaded.  My tree tunnel is perfect for this, although it gets boring going back and forth, back and forth...

5) Carry water with you or stash it on your route.  Freeze part of it and top it off when you head out to keep it colder longer.  

6) Run by effort and not pace.  This is the hardest for me to do.  It's so hard to see my pace/ mile slow down as it heats up.

But, I suppose I can't complain too much about the heat.  There's crazy runners out there who purposely train to run the Badwater Ultra Marathon.  You know, in Death Valley, where temperatures can reach 130* F?  Yeah, I'm not that crazy... 

My Kids Are Moving

I have read a lot about keeping your kids active but sometimes it's tricky.  When you are trying to get in schoolwork, chores, errands, and everything else marked off of your to do list exercise is the last thing that gets done!  Since I am due in May and we just moved here we decided to not do a team sport for the boys but I have insisted that the kids all stay active. 

First off, I send the kids out in the backyard daily for some sort of fresh air and activity.  This has resulted in many games of tag, soccer, basketball, football, and a combination of all three.  

In the afternoon, we all go out front and the scooters and bikes come out.  This has resulted in us getting to know our neighbors too, which I think is a huge plus!  

My kids also recently tried out a Parkour class and have fallen in love.  My plan had been to not do anything organized until after the baby comes but I'm pretty sure that they will be going back next week.  I am also a bad mom and don't have a single picture to show all of you of my kids jumping off of walls, beams, and swinging from ropes; OOPS!  I loved watching my boys challenge themselves to go just a little bit harder so that they could achieve their goal.  I also laughed as they all complained of sore arms from trying to vault over obstacles and then fell asleep in the car on the way home.  So yes, I'm sure that you will all be hearing about Parkour more in the not so distant future.  Honestly, if I wasn't pregnant I would be trying out a class...

If you are in the Austin area and want to join me, Bam Academy, is a fun place to Parkour.  I even heard that they have classes at a park nearby on Saturday's! 

My goal is to instill a love of movement in each of my kids doing something that they love so that when they are adults they aren't struggling with exercise; I want it to be something that comes natural.  

December....It's Here Already?!?

Does anybody else out there feel like we just finished up Christmas 2012?  

Anybody? 

I promise you I blinked and December appeared again!

I have heard people moaning about the parties, the food, the weight gain, the stress, and all of that other "stuff" that comes around from Halloween to New Year's and Mom 4ce is here to help you.  Lynette and I want you to enjoy the next month; NOT beat yourself up over every incident that pops up.  

First of all; let's be real, you are going to eat a cookie or two.  You might even have pie for breakfast.  That's okay!  Please just make sure that this doesn't happen every day.  In my home I schedule dessert or treat days and I don't let cookies hang out in jars or tins.  I know that sweets are a trigger for me and so I keep them at bay.

Second, keep a snack of protein and complex carbs with you.  Don't let yourself get ravenously hungry!  I keep some dried cranberries and Macadamia nuts in a baggie with me.  If I'm out running errands and I get hungry I pull that out to eat.  It stops me from going through the drive thru.  Some other ideas include beef jerky, trail mix, and fruit with an individual packet of nut butter. Just make sure that it is LOW in sugar.

Third, plan out your meals.  If you know that your kids have a play one night make sure to take advantage of your slow cooker that day.  Take the time to sit down now and plan out your meals so that you know you are eating wisely in the midst of all of the festivities that you are going to participate in.  

Fourth, give yourself permission to enjoy the season.  Relax and enjoy yourself!  If you want a cookie, piece of pie, glass of egg nog, or whatever else means celebration to you; ENJOY IT!  Also take the time to focus on the people you are around and reason you are celebrating; NOT the food, your to do list, or whatever else pops up.

Fifth, this one is actually my biggest struggle, get plenty of sleep!  You can't enjoy your December if you are crabby or sleep deprived so get some sleep!!!  If you are well rested you are also less likely to get sick so for your health, sleep.

Last but certainly not least, get moving.  I know it's easy to skip your workouts when you are super busy but strive to keep active at least three times a week.  This will help you sleep better at night too!  I write my workouts on the calendar and give my husband permission to hold me accountable to my workouts so that I don't skip them.  This works 95% of the time! 

Do you have any tips that have worked for you?  I would love for you to share them! 

The Art of Patience

A friend recently posted an article about what running harder won't help you get faster (Running Harder Won't Help You Get Faster) and it got me thinking.

Having run competitively through high school and college, I was trained hard for 3-4 months to *peak* for the big races at the end of our season (track and/ or cross country).  And most of the time I ended up with some nagging injury that kept me from optimal performance at that race.

Would I have been in better shape at the end of the season if my coaches had taken a more moderate approach?  Or if my coaches had trained me to my ability and not to the ability of the top runner?

An excerpt from the August 2013 issue of Running Times from Ryan Hall

As I've gotten older, I've realized that I cannot train at high intensities anymore.  But that doesn't mean I can't improve my race times.

Please include attribution to RunnersConnect with this graphic.

High intensity workouts usually lead to an injury which then sets back your training.  If the cycle is continually repeated, you'll end up behind the person who trained at a moderate intensity.

What does this mean for you?  It means that by slowing down and taking a more moderate approach to your training (and your weight loss!) you will end up further ahead than if you had gone all out from the start.

As I start the journey to an ultra marathon, I've taken a different approach.  I'm slowing down my runs and I'm adding in more strength training.  I'll still hit some longer runs, but I'll make sure I'm running those on fatigued legs.  I'll be running 3 days in a row with increasing milage each day so that the last run more closely resembles the last miles of the ultra.

My strength training will focus one more functional moves: push- ups, pull- ups, squats, lunges.  I'll mix up my routines so that I'm not following the same weight workout each week.

And I'll make sure that I'm taking my rest days seriously.

I Am A Runner?

I really consider Lynette the runner of Mom 4ce.  I consider myself more of "not the runner". 

In fact I am a chapter leader for Moms Run This Town and I haven't really considered myself a runner.  Yes, I am that weird!

I ran my first 5k over two years ago, I have no idea what my time was.  All I know is that I finished it!

Then, I had a bunch of problems with my Plantar, sprained my ankle, got pregnant, had a baby and totally quit running.  Lynette encouraged me to get back in touch with my fit self and so I started C25K and some exercise dvd's.  From there I signed up for The Color Run because a friend of a friend was setting up a team.  We texted each other every night to check in on our running!  I finished the 5k in 45 minutes and felt like a superstar; however I still didn't consider myself a runner. 

From the Color Run I signed up for The Jigglebutt (yes that really is the name of the race) and ran that with Lynette.  On a side note, this race was on my husband's birthday and he watched all eight kids.  He seriously is a great husband!  Oh and this is also the day that my daughter took her first steps.  This is also the day that I ran a 5k in 37 minutes (my PR)!  I was ecstatic that I had run another 5k but I still did not think I was a runner. 

After the Jigglebutt some girlsI do bootcamp with decided to run the Hot Chocolate 5k and some were doing the Hot Chocolate 15k.  I knew I wasn't ready for the 15k but decided to do the 5k.  Okay, fine I really wanted the sweatshirt!!!  So I signed up and ran.  I finished in 39 minutes felt like I was something amazing and decided that next year I would do the 15k.  I also decided that I would sign up for the Cinco de Miler which is a 5 mile course.  However, I am still not a runner.  

For one of my training runs for the Cinco de Miler I ran 5.5 miles with a friend from bootcamp and we discussed how much we really didn't like running.  Yes, we discussed this while we ran.  The conversation was something about how we like how running relaxes us and makes us stronger but we don't like how boring it is unless you have a friend.  We love the races and the friendships but we wouldn't really call ourselves hardcore runner.  I left that run on a huge high, I had never run 5.5 miles; I knew that I could do the Cinco de Miler without a problem.  I "HAD" this and could quit worrying.  

I ran the Cinco de Miler in 60 minutes, consistent with my 12 mile a minute mile pace.  I crossed that finish line and realized that I could easily do a half if I could run 5 miles!  Then I knew; I am a runner.  

It's an addiction, I can't help but run.

I am not the fastest runner and will probably never be. 

I run because I have to, no I need to.

I go through phases where getting out the door to run doesn't happen as much as I want to but I am still a runner. 

Through all of this I learned something important; you can tear yourself down more than anyone else can.  Don't do that!  

HIIT Me Baby

one more time...

Now that you have that song stuck in your head ;)

Have any of you ever done a HIIT workout? 

What's HIIT you ask?  It is High Intensity Interval Training.  

A HIIT session often consists of a warm up period of exercise, followed by three to ten repetitions of high intensity exercise, separated by medium intensity exercise for recovery, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise.

So now that you know what it is, here's one that you can do at home without any equipment (or you could add weights if you're really hardcore like Kelli).

Sprint (or move as fast as you can) 100 meters

10 push- ups

Sprint (or move as fast as you can) 100 meters

10 lunges (5 each side)

Sprint (or move as fast as you can) 100 meters

10 pull- ups (or overhead lat pulls)

Sprint (or move as fast as you can) 100 meters

10 burpees

Sprint (or move as fast as you can) 100 meters

10 squats

Sprint (or move as fast as you can) 100 meters

30 crunches

It's a quick workout that gets your heart rate up and hits all the major muscle groups.

Every once in awhile I can get my kids to join me for a HIIT.  They don't always run the full distance, but they try their hardest to keep up on everything else.

This is Junior and me after the HIIT I listed above.  Some day I might get a serious picture out of him =)

Let us know when you try this workout and what you thought of it!

To Eat or Not To Eat

This month I have been conducting a little self experiment.  I have been playing around with my eating pre-workout. 

There are several people out there that don't eat before they workout.  The theory is that they want to burn fat and not what they just ate.  There are others out there that eat beforehand to give themselves fuel for the work they are about to perform.  

 I was already having major crashes in the middle of my workouts so I figured it wouldn't hurt to play around with what I was eating. 

The first week I did not eat before my morning workouts, I drank water.  Personally, I felt TERRIBLE!  I ran sluggishly, if I could run at all and when I went to Crossfit I struggled through my WOD.  The next week I ate a piece of fruit fifteen to twenty minutes before I started my workout.  I performed better than the week before but halfway through I could start to feel myself lag. 

The next week I ate a protein.  This week took a little more planning.  I made sure to have bit of roast chicken, egg, or something leftover from dinner portioned out.  I performed GREAT this week.  I was really impressed with how I felt and my endurance throughout the workouts.  

The last week I mixed a piece of fruit and protein together.  I have read that using both carb and protein together helps create a slow burn.  This did not work for me.  I felt sluggish again and a few mornings I was nauseous in the middle of my workout. 

Now, I want you to remember that this is ME; not you!  Different people are going to respond different ways so I want you to do what works best for you.  

So tell me, what are you eating before you workout?  Have you played around and figured out what works best for you?

Workout on the Cheap Part 2

Last week I went over a bunch of body weight exercises that you could do to get you started.  This week I want to talk about how to get workout equipment for cheap.

First place to look is Craigslist.  There are plenty of people who bought exercise equipment and then ended up using it as a place to hang clothes.

You could also buy PVC pipe from a hardware store cap it off and put sand in it.  Add more sand as you get stronger.  I know Home Depot will even cut it for free!

Don't be afraid to ask around.  Friends, family, and co-workers may have some gear that is taking up space in their garage; some might even give it to you for free!

Last, do a dvd swap.  Are you tired of your workout dvd's?  Find a friend and switch dvd's back and forth.

You don't need a lot of gear to get in shape.  Just use what you have and add to it slowly.



 

Workout On the Cheap

You've decided to start working out, good for you!  But you're on a budget and can't afford a gym membership (or don't have one near you)?  Not a problem.  Here are some easy, low cost workout options.

Your cheapest (free) options are going to be body weight exercises.  Yup, that includes push- ups =)  There are plenty of modifications that you can do that will work with whatever fitness level you are at right now.

Upper Body Moves

Push- up: Place your hands and feet just wider than shoulder width apart with your hands in line with your shoulders.  Look just ahead, not down and tighten your butt and abs.  Bend your elbows and lower down as much as possible.  Pause at the bottom and then straighten the arms back to the starting position.

Modifications include using a wall to push against (incline), dropping to your knees, using a stair (decline) or varying how far or close together your hands are .

Tricep Dips: You will need a chair or bench for these exercises.  Place you hands on the chair with your fingers pointing towards you.  Straighten your legs out in front.  Keeping your elbows in line with your shoulders, lower yourself towards the ground.  Pause and then press back up to the starting position.

Modifications include keeping your knees bent, raising one leg or placing both legs on another chair.

Lower Body Moves

Squats: Stand with your feet shoulder width apart.  Stick your butt back like you're closing the car door with your butt.  Slowly lower towards an imaginary chair.  Stop when your legs are parallel to the floor.  Stand back up tightening you butt and pressing down through the floor.  Remember to keep your knees above your ankles and not out forward over your toes.

Modifications include varying the width of you feet, holding one leg in front (one leg squat) and turning your toes in and out.  If needed in the beginning, you can use a chair for balance- place it next to you and place one hand on it.

Lunges: Take a big step forward with one foot.  Bring your back knee down close to the ground as you bend your front knee.  Remember to keep the knee over the ankle and not forward over the toes.  Straighten back up.  Repeat all your reps on one leg before switching.

Modifications include walking lunges.

Calf Raises:  Stand with your feet shoulder width apart.  Raise your heels off the ground, lifting up onto your toes.  For balance you can place your hand on a chair.

Modifications include standing on a step and dropping your heels down below the step and then raising back up.

Core Exercises

Plank:  Assume the push- up position with your knees off the ground.  Tighten your core and your butt and hold as long as you can.  If it's more comfortable, you can place your forearms on the ground.  Make sure you keep your body in a straight line.  Do not let your hips get too high or too low.

Modifications include holding one leg off the ground or coming up on one arm with your feet stacked on top of each other (side plank).

Boat: Sit on the ground (or a yoga mat) and rock your weight back so you are balanced on your sit bones.  Bend your knees and lift your hands and feet off the ground.  Keeping your back straight and the chest lifted, straighten your legs.  Continue to life your legs as high as you can for as long as you can.

Modifications include adding a side twist (bringing both arms to one side and then the other) or lowering your upper and lower body down towards the ground- but still holding them off the ground.

Reverse Knee to Nose: Come onto all fours with straight arms and legs (plank position).  Lift one foot off the ground, bend the knee and bring it towards your nose.  Pause and then return leg to the starting position.  Without touching the toe to the ground, bring your knee back up for another rep.  When you've completed the reps on one side, switch legs.

Modifications include bringing your knee across your body to the opposite arm/ hand or bringing your knee to the outside of your arm (same side or opposite side).

Bicycle Crunches: Lie on your back with your knees bent and feet lifted off the ground.  Place your hands behind your head with elbows out to the side (cradle your head in your hands).  Keep one leg bent as you bring the opposite elbow to the knee.  Pedal your legs as you alternate knee to elbow.

Easy, Peasy Cardio Options

Easiest cardio you can do at home for free is walking.  Lace up a pair of shoes, put the kids in a stroller or let them ride their bikes and head out the door.  You'll get more benefits and better results if you push the pace (that's why the kiddos should be in a stroller or on a bike ;)).  If you want, you can eventually work up to running, but make sure you get fitted for the proper shoe before you do that.

Indoor options include jumping jacks, burpees and, if you have stairs in your house, climbing up and down the stairs.  Break out your inner child and bear crawl, crab walk or leap frog down the hall.  Break out a jump rope and start jumping.

Stretches

When stretching, it is important to remember not to bounce.  You want to hold the stretch at the point that it is uncomfortable, but not painful.

Tricep stretch:  Standing tall, lift one arm straight in the air with your palm facing back.  Bend at the elbow and gently reach for your shoulders/ upper back (behind your head).  Take your other hand and gently pull your elbow to your center line.  Hold for 5- 10 seconds.  Switch arms.

Shoulder stretch:  Gently pull your arm across your body at shoulder height.  Use your other arm to press your arm against your body.  Hold for 5-10 seconds.  Switch arms.

Hamstring stretch:  Without locking out your knees, gently fold forward at the waist.  Use your hands on your upper legs, knees, shins or floor for support.  Vary the width of your feet to vary the degree of difficulty.  Gently roll back up to a standing position.

Quad stretch: Standing on one leg, bend your other leg so that your heel touches your butt.  Keep your knees together and your leg in line with your body.  Use a chair for extra balance if needed.

Calf stretch:  Standing on the edge of a stair, gently drop your heels down.  

So, there it is.  A bunch of free workout options that you can do from home.  If you're still having problems putting a routine together, let Mom 4ce know.  We are more than happy to get you started with a routine and to cheer you on =)

Next week I'll cover some easy homemade weights and other equipment!

Freese Kid 4ce Interview

My kids wanted to do a blog post and since three of them can't read yet, I decided it would be better to interview them.  None of them have been coached on what to say, remember that as you read! 

What do you like to do?
Kamron (age 8): "I like to play with Legos, ride my Wiggle Racer, ride my bike, and jump on the trampoline."
Dylan (age 4): "I like to talk in alien talk.  (He then proceeds to talk in gibberish).  That is translated into jump on the trampoline, I like to crash my bike but then Daddy ran over the back wheel because I left it hiding behind the car.  I like to play Starfall.com and run around in circles.
Ryan (age 4): I like to do 100 jumping jacks and count them.  I also like to do box jumps because you can't Mom.  I sometimes like to play with my dog but sometimes she runs too fast and I can't catch her.  I also like to play with my Legos, Superman, and blocks.

Do you like to play video games?  Which ones?
Kamron: "Mario, Batman, Star Wars, bike racing, helicopter parachuting, sword fighting, archery, and that frisbee game."
Dylan:  "Star Wars on the Wii, sword fighting, Mario Kart, and Monster Jam!"
Ryan:  "Monster Jam!!!  Oh and Toy Story, sword fighting, and bike racing."
  
Do you play video games everyday?
Kamron: "No, Wii's are for the weekend.  Mom, did you forget that?"
Ryan: "No, that would be silly!"
Dylan: "What?  People do that?"

What do you like to eat?
Kamron: "Chicken Fried Rice, hamburgers without the bun, green beans, baked potatoes, stir fry, and eggs with sweet potatoes that are a quiche."
Dylan: "Brussell Sprouts!  Taco soup, cheeseburgers without the bun but with cheese on it, apples, watermelon, oranges, strawberries, blueberries, salad, and olives."
Ryan: "Apples! I like apples!!!!  Scrambled eggs, oranges, chicken legs, chicken and dumplings, and popcorn."

What is your favorite snack?
Kamron:  "Trail Mix"
Dylan: "Strawberries and Blueberries"
Ryan: "Strawberries without the blueberries; I give my blueberries to Dylan because he's weird."

What do you want everybody to know about eating healthy?
Kamron: "Eating healthy is really good because it gets you bigger muscles like Wolverine and Captain America.  It doesn't taste gross, it tastes good."
Dylan: "It makes you strong and you won't get sick!"
Ryan: "Healthy is good for you, like Superman!"

So there you have it, that is my interview with the three of my kids that can talk.  Anna was busy twirling in circles and getting into whatever she could find during this time.  

The Box

Last week Kelli and I had the opportunity to try out a cross fit class.

To be honest, I was really nervous about trying out this class.  The Crossfitters that I have met or seen are RIPPED, and I am not!  However, I couldn't back out because I knew that we would be writing this post.  So I set my trial class for eight thirty, sent the kids over to Lynette's and headed down the street to a Box I didn't even know existed in Midlothian.

I pulled up in front of this warehouse and watched a normal looking person in gym clothes run in, great I found it!  I strolled in and saw a group of ladies working out but nothing scary.
Visions from the Box that Bob Harper had created from The Biggest Loser had been running through my mind all week.

We quickly went through the elements, elements are the basic Crossfit moves.  Before you can go into a normal class you go through an Elements class so that you can do the WOD (Workout of the Day) with proper form so you don't hurt yourself.

  All in all, I LOVE Crossfit and definitely see myself joining the Box in the near future.

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I was a little bit more prepared for the workout because Kelli had filled me in on what to expect =)

I was still a bit nervous about it though.  Even though I've spent a lot of time in the weight room and was familiar with some of the basic moves, I had to *unlearn* some of them.  One of the biggest ones was the deadlift.  By making one small adjustment to my form, I opened up a whole new world of hurt lol!

After the elements class, I was put through a mini WOD.  That day I had to run 200 meters and then do 15 wall squats (throw a medicine ball against a wall and squat as you catch it) 3 times for time.  No problem, I thought =)  The first round went well.  My legs felt good.  Second round, yup, I could feel those squats while I was running.  Third round, dear God, what have I done?  The last 200 meters felt like the last 200 meters of a marathon (okay, not really, but it was close).  And the last 15 wall squats?  Burn, baby, burn!  I was completely out of breath and my heart was pounding!

After I caught my breath, slowed my heart rate and grabbed some water, I felt really good.  I had had a good workout, it didn't take that long and I was still upright.  I didn't think too much more of it until I got out of bed the next day...

Cross Fit will definitely be finding it's way into my workout routine.

My Great-Grandmother

Everybody has a character in their family.  You know the person that everyone respects and admires while they chuckle and love them at the same time.  For my family that was Nonnie.  

I got the pleasure of taking care of Nonnie before she died.  By being in that position I was able to get to know her a whole lot better.  Therefore, my respect and admiration for her grew.  

Nonnie was 99 when she died.  She was planning on spending her birthday on the beach and, "no it wasn't going to be in a, "d*** wheelchair!" 

Nonnie ate her vegetables, everyday; in real butter. 

She ate eggs, all of it not just the whites. 

The lady MOVED!

She did laps in the pool. 

When she could no longer safely get in the pool she walked.  

Yes, at the age of 99 she went for a walk with her walker around the neighborhood.  

When we went to the grocery store I had to literally jog to keep up with her.  

I want to be like Nonnie when I grow up, a mover and a shaker!

Mom 4ce's 5k Training Group

One of the reasons Kelli and I started Mom 4ce was to encourage moms to get out and get fit.  And one of the ways that we're doing that is to offer work out groups for our local fans.

After talking to some of the moms, we found that a few of them had the goal to run a 5k.  So we decided to start a 5k training group.  Following along the lines of the ever popular C25k programs, we're going to be working towards running a 5k by the end of May.

The plan for the group, right now, is to have them run twice during the week by themselves and then meet on Saturdays to do our "long run" together.

The response so far has been great!  Except for one morning that was canceled due to hail and lightening, we've been out there every week since the beginning of March.  I am so proud of the ladies who have joined us and have made the commitment to get fit, get healthy.

Know It All Reminder

This is just a reminder that April 1st kicks off our first virtual race!  Have you registered yet? 

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We all have them.  Our first born child.  The one who knows it all and isn't afraid to tell you so.

Lynette's first born joined the family in August of 2004.

Kelli's first born joined the family in April of 2005.  And they haven't been quiet since.

In honor of them, we're hosing the first of our virtual races.   The Know It All First Born Run.

What is a "virtual run"?

A virtual run is a sporting event where everyone sets their own course and runs or walks wherever they happen to be on the planet. You sign up online and run/walk anytime within the specified time period.
How it works...

1) Register for this event by clicking the button at the bottom of the page.  You will be redirected to a secured PayPal site to register.  (If you don't already have a PayPal account, set up is free and easy.)

2) Go to our Facebook page at https://www.facebook.com/mom4ce  and "like" the page.  

3) After you've registered, you'll receive an email from us confirming your registration and asking for your preferred name for your personalized bib.

4)  You will be receiving a personalized bib (via email) to wear during your virtual run.
5) Run or walk the 5k  (3.1 miles), 10k (6.2 miles) or the half marathon (13.1 miles) distance anytime between April 1 and April 30, 2013.

6) Have someone take your picture with your bib on and then post that to our FB page (listed in #3 above) along with your finishing time.

7) You will receive the medal pictured above for completing this virtual run.  The medal is the same for the 5k, 10k and the half marathon but the ribbon will differentiate between the three.  Medals will begin shipping in May.

Your results will NOT be recorded as official results, nor will you be eligible for age group awards or rankings. The race can’t be used to ‘level up’ on Half Fanatics.  In order to have your medal sent, you must post your run on the above Facebook page (listed in #3) or email us at mom4ce@yahoo.com. We will send you an official finisher medal from our Know It All Run.

It's just that simple! So, what are you waiting for? Get in touch with your friends and family and invite them to join you!  Get a group and run together!  

This event will be limited to the first 100 participants so be sure to register today before it's sold out!

Distances

5K $20.00 USD  10K $20.00 USD  Half $20.00 USD  Kids Run $15.00 USD

 

Prenatal and Postpartum Exercise

A reader asked about exercising while pregnant and postpartum.  I am going to tell you what I did with each pregnancy.

  Before I do that, I do want to remind you all to check with your doctor or midwife before doing any of this.

When I got pregnant with Kamron I had just finished up starving myself for my wedding.  I thought that being pregnant and starting a new job were both excuses for eating any and everything I wanted.  I also stood all day at work so that was my "exercise".  Shockingly, to me only, I gained a LOT of weight.  

After, I had Kamron I joined Weight Watchers and started walking.  I was able to quickly lose thirty pounds.

When I got pregnant with Ryan and Dylan I had just joined a gym and religiously went to Kickboxing classes three times a week.  I continued to Kickbox until I was five months pregnant and my doctor told me to stop.  As soon as I was back to feeling able and strong enough I started walking with the twins.  I would load the twins into the double stroller and Kamron would run ahead while I would walk.

With Anna's pregnancy I bought a prenatal yoga dvd that I did.  Honestly though, I felt like a beached whale and didn't exercise all that much.  However, as soon as I could I was up and walking and added some light weights and resistance bands.  When she was five months old I started Brazil Butt Lift which you can get here and added in running to my workouts.

That is what I did with my three pregnancies.

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Before I found out I was pregnant with Junior, I had been working out and was in the best shape I had been in since I had graduated from college.  As soon as I found out I was pregnant, I listened to my dr and stopped running and lifting weights (she was a bit old school about exercise and pregnancy).  I continued to walk and some light yoga.  I gained 40+ plus pounds with him.

After he was born, I started with walking and slowly started adding running back in.  I also returned to lifting weights.

And then, just after Junior's first birthday, I found out I was pregnant with Girly.  I continued to run, but after about 10 weeks, went back to walking.  I also continued to lift weights.  This made the biggest difference in how I felt.  I ended up gaining only about 30 pounds with Girly.  But the biggest difference was in how I felt going into labor/ delivery and then the recovery after.

I didn't have a lot of time to really get back into shape after Girly was born- I found out I was expecting Squish when she was 10 months old.  But, since I had been running and lifting again, I continued.  I ran (okay, wogged) through 22 weeks before my hips couldn't take it.  So I switched to walking.  My total weight gain with Squish was 25- 30lbs.  And again, the difference in deliveries was amazing.

I had my first 3 in about 3 yrs (3 yrs and 2 months between Junior and Squish) and I was ready to get back into shape.  I needed to feel like my body was my own again =)  Between walking, running and lifting I was able to get back into shape.

A couple years later, we decided one more would be good.  Before I got pregnant with Sweet Pea, I was doing P90X and running.  Once again, I continued to run (through 32 weeks this time!), lift weights and added yoga in.  I gained right around 25lbs with her.

After she was born, I eased back into walking and running.  It was such an emotional time that I wasn't ready to really *get back to it.*  It wasn't until she was a year old that I really got serious about it again.  My running picked up, I added P90X back in and when I finished that, I started Combat- and am loving how strong I feel!

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So there you have it.  Exercise during and after pregnancy from two different perspectives.  As with anything, you need to find what works for you.  Most people will tell you that if you were working out before, you can continue to work out with modifications once you are pregnant. And, I cannot stress this enough:

Make sure you have talked with your doctor or midwife about exercising during pregnancy.  

Stay With the Fight!

Back in January I stepped outside of my comfort zone (read running and weights ;)) and started Les Mills Combat.  Take a look...

Can I just say I'm loving it?  I never thought that punching and kicking would feel so good lol!  But this isn't the kickboxing y'all remember from Tae Bo.  This is mixed martial arts amped up!

Depending on which schedule you follow (there's 3 to choose from) you'll workout 5-6 days a week.  I went with the first schedule (5 days).  The longest workout is an hour (added in the 2nd or 3rd week).  The rest of the workouts average 30-45 minutes.  Perfect for me, because anything longer than that and the kids are yelling, screaming calling for my attention =)

There are three basic types of workouts.  You have your cardio (30, 45 and 60 minutes worth), your strength (about 30 minutes) and your stretching (45 minutes or so).  My favorite workouts are the Extreme Cardio (60 minutes) and the HIIT Power (30 minutes).  

I would video myself doing some of the workouts for y'all to see, but it's really not pretty.  I'm no where near as coordinated as the guys on the dvd.  But I still manage to get a good workout in in a relatively short amount of time.  And, I now feel like I have the power to land some punches and kicks if I had to lol!

After 60 days of Combat, I have a ton more definition through my shoulders (hello sleeveless shirts this summer!) and feel so much stronger.  I can definitely see adding these workouts in as cross training on my non running days.

Abs of Steel

I saw this on Facebook and couldn't help but chuckle.  It is Monday morning, AGAIN and we all need to laugh and have a great day!  

Know It All

We all have them.  Our first born child.  The one who knows it all and isn't afraid to tell you so.

Lynette's first born joined the family in August of 2004.

Kelli's first born joined the family in April of 2005.  And they haven't been quiet since.

In honor of them, we're hosing the first of our virtual races.   The Know It All First Born Run.

What is a "virtual run"?

A virtual run is a sporting event where everyone sets their own course and runs or walks wherever they happen to be on the planet. You sign up online and run/walk anytime within the specified time period.
How it works...

1) Register for this event by clicking the button at the bottom of the page.  You will be redirected to a secured PayPal site to register.  (If you don't already have a PayPal account, set up is free and easy.)

2) Go to our Facebook page at https://www.facebook.com/mom4ce  and "like" the page.  

3) After you've registered, you'll receive an email from us confirming your registration and asking for your preferred name for your personalized bib.

4)  You will be receiving a personalized bib (via email) to wear during your virtual run.
5) Run or walk the 5k  (3.1 miles), 10k (6.2 miles) or the half marathon (13.1 miles) distance anytime between April 1 and April 30, 2013.

6) Have someone take your picture with your bib on and then post that to our FB page (listed in #3 above) along with your finishing time.

7) You will receive the medal pictured above for completing this virtual run.  The medal is the same for the 5k, 10k and the half marathon but the ribbon will differentiate between the three.  Medals will begin shipping in May.

Your results will NOT be recorded as official results, nor will you be eligible for age group awards or rankings. The race can’t be used to ‘level up’ on Half Fanatics.  In order to have your medal sent, you must post your run on the above Facebook page (listed in #3) or email us at mom4ce@yahoo.com. We will send you an official finisher medal from our Know It All Run.

It's just that simple! So, what are you waiting for? Get in touch with your friends and family and invite them to join you!  Get a group and run together!  

This event will be limited to the first 100 participants so be sure to register today before it's sold out!

Distances

5K $20.00 USD 10K $20.00 USD Half $20.00 USD Kids Run $15.00 USD

Ugh, I DON'T Have Time to Workout!!!

I know, you are rolling your eyes and thinking; Kelli is going to give me some pat answers as to how I can make time to exercise.  You are going to tell me to wake up earlier, park further away at the store, take the stairs, etc.  As a matter of fact, no I'm not!  Don't get me wrong; those are all great and if you can do them please do but I understand.  You are tired and sometimes waking up at four or five just ISN'T going to happen!  I also know that if you are like me when you go to the store you are taking along a kid or two or four so parking further away means dragging four kids through the parking lot.  Yes I take the closest spot I can find.  Let's not even discuss the stairs...just suffice it to say I only take those if I am shopping childless!  Here are a few ideas that have worked for me.


1. Get a buddy.  Find someone that will seriously hold you accountable and become workout buddies. Make sure that you both check in with each other daily.
2. Find an exercise that you LOVE.  Try out several types of exercise and find one that you enjoy going to.  I had to try several until I found something I enjoyed.  Now I am bummed when I miss a workout.
3. Figure out what time works for you.  Some people enjoy getting up and doing an early workout.  Some prefer to use their lunch breaks and others prefer night workouts.  There isn't a wrong time to exercise as long as  you do it.
4. Have your kids join you.  I have several dvds and when I oversleep or my husband is out of town I pop in a dvd and have the kids join me.
5. Go outside and play!  Forget a full on official workout and just play with your kids.  Tag, chase, soccer, baseball, etc just play.
6. Don't "try and fit in a workout".  When you try to do it you have given yourself permission to not do it.  Use the words, "I will workout today by ....."
7. Set a reminder on your phone fifteen minutes before your workout.  That will give you time to get your mind prepared for your workout.
8. Do a kitchen workout.  What's that you ask?  Do squats while you are stirring your dinner.  Use the counter to do tricep dips.  Hop, lunge, and skip to get around your kitchen while you are cooking.  Yes, you might look silly but it still fits in exercise!

In the end, we have all heard it... "Even fifteen minutes of exercise is better than none."  I absolutely hold that to be true and yes sometimes you are only going to get in fifteen minutes.  That is absolutely OKAY!  Don't beat yourself up and let go of your stress.

What do you do when you are short on time?