Sweet Dreams?

As I posted a few weeks ago, I have had to slow waaaayyyyy down on my exercising. (You can read more about that here.) I had great intentions of doing some walking and weights. Then, my one year old quit sleeping through the night and I quit waking up early to work out.

To be honest, I really miss sleep. I love each and every one of my five kids but I really miss sleeping the whole night through.

The other night everyone was in bed by eight but one of the twins had a nightmare and then just as I was about to climb into bed the one year old woke up screaming and I was up with her until two. I may or may not have cried at that point.

For a while I was beating myself up for not pushing myself harder and exercising more even when I was tired but here's the deal, my body is healing. The last thing that I need to do is push myself right now. I am going for walks with my family, not as long as I always want to go but my body is still moving. I might do a small resistance workout or a stop drop and give me 20 throughout the day but I'm not doing what I had in my mind. However, I'm not giving up on myself at all!

I got released to workout more and it looks like my levels are all good so I am going to redeem a Groupon and get back to working out . I want to see some muscle growth and regain some strength that I've lost in the last month.

I'm also working on getting my sleep under control and working some kind of Sandman magic to get my daughter to sleep too.

Anyone out there have some sleeping tips for a restless daughter?

Getting Back To It

Since having Emma I have struggled to get back into a groove. 

She's twelve weeks now and I am just now figuring out a schedule. 

I started with trying to wake up early every morning to workout, that lasted about a day. Then I thought I would workout during nap/ quiet time however that got me behind in schoolwork and I was interrupted by a baby that isn't really into my schedule.  So now I am working out at night. I run a day or two a week and do Pilates or weights a few days a week. I would love to be more consistent BUT that isn't realistic right now. I am eating better than I have ever eaten and honestly that is better than all the workouts in the world. 

I want to run more, I miss early morning workouts but I need sleep more than anything else. As a mom with five kids including a baby they need a well rested mom more than anything else. I have to remind myself of this as I work on balancing out my new schedule. 

What about you?  How is your schedule working out?

Stretchin' It Out

The last couple weeks I've given you reason why you want to lift heavy weights, a weight workout and a cardio workout.  That leaves stretching for this week.

What are the benefits of being flexible?  And no, I'm not talking about being able to do the splits.

Or fold yourself in half to sleep.

I'm talking about being flexible enough for your joints to move through their entire range of movement without causing pain or discomfort.  Or being flexible enough to decrease your risk of injury.

How do you do that?

There's a couple different ways to improve your flexibility.  First is a dynamic warm up before you workout followed by easy stretching after your workout.  The other way is to take a yoga or pilates class.  I'm going to show you a dynamic warm-up and some after exercise stretches.  

A dynamic warm-up coordinates all of your moving parts—muscles, ligaments, and joints—by challenging your flexibility, mobility, strength and stability all at once.

You'll want to perform each exercise for 15-30 yrds.  

High Knee Walk

As you step forward, grasp just below the knee on the opposite legs and pull the knee towards the chest. Extend the stepping leg, and rise on the toes. Keep the chest high, don’t lean back.

 High Knee Run

Start by running in place, keeping the knees high. Slowly progress forward. Focus on landing on the ball of the foot.  Do not lean back or round the shoulders. Pump the arms.

 Butt Kicks

Quickly flex the knee bringing the heel of the foot towards the buttocks. Pump the arms in sync with the legs.

Straight-leg Walk

March with straight legs, and reach for toes with the opposite hand. Keep the chest high, don’t lean back. Do not kick the leg up, actively raise it until you feel tension in the hamstrings.

Backward Run

Literally run backwards. Take large steps, reaching as far as possible with the lead leg. Lean forward at the hips, keep the eyes looking forward.

Backward and forward lunge walks

Take one giant step forward; drop down into the lunge position, and then using the forward leg rise out of the lunge position and step forward with the opposite leg.  For the backward lunge, do the same except you are walking backwards.

Jumping Jack

Stand upright with the hands by your side. Jump and raise your arms up from your side overhead and land with feet wider than shoulder width apart. Jump and return to the start position. Repeat for 15 repetitions.

 Ski Jack

Stand upright with the hands by your side. Jump and move arms and legs in a cross-country ski motion. Repeat for 15 repetitions.

Once your warm- up is complete, you are ready for your workout.  

When you're finished with your workout, you'll want to do so static stretching.  These include hamstring stretches, quad stretches, tricep stretches...  The most important thing to remember when doing static stretches is DO NOT BOUNCE!  You want to hold each stretch at the point that you feel the stretch without injuring yourself for about 15-30 seconds.  Move slowly through each stretch, stopping when it hurts.

There you have it.  An easy stretching routine for before and after your workout =)

Run Away!

Some days I really do want to run away.  But I know I can't =)

Today I'm going to give you an easy cardio workout that you can do at your own pace.  If you're not a runner, walking is fine.  Just make sure you're pushing the pace where it says to run (or even try running!).  If you're a runner, walk the warm up and then pick up the pace- really push yourself- where it says to run.

easy 10 minute warm- up

(run 1 minute, walk 2 minutes) x 4

easy 10 minute warm down

Ok, so what does that mean?  I want you to walk easy for about 10 minutes.  At the end of that 10 minutes, I want you to run (walk fast) for a minute followed by 2 minutes of walking.  Repeat that 4 times.  And then walk easy for 10 minutes.  Follow this whole workout with some easy stretching.

You can repeat this workout 3 times this week.  Just make sure you leave a day of rest in between each workout day.  Your day or rest could be an easy 30 minute walk, biking, swimming...  As long as you are taking it easy.

Sidelined

Yeah, this doesn't look normal...

I stepped in a fire ant nest the other day.  Five bites on the one toe, one on another, a bite on the top of the foot and one in between two toes.

Needless to say, my foot swelled up and was pretty painful for a few days.  Because of the swelling, I couldn't put a shoe on and could barely bend my toes.  Not to mention the itching...

But I still managed to get a workout in.  I had to get creative about it.  But I got it done.

What do you do when you're sidelined by an injury?  Do you just throw in the towel and tell yourself you'll work out when it's healed?  Or do you find other ways to get your heart rate up?

Kelli's Quick Workout

As I have told you all, I don't like to workout for a long time in the heat. 

Okay fine, I don't like to workout for long periods of time at all but especially in the heat!

However, I am not going to let Summer derail my fitness goals.  Therefore, I have created my "Quick Workout".  The Tuesday night gals have also titled it my "OMG Workout." 

 Please do not do this workout dehydrated and make sure that you have eaten about an hour beforehand!!!

Start with a 5 minute warmup jog.  

20 jump squats (Go from squat position into a jump.  The power should come from your legs)

1 minute run

20 walking lunges

30 high knees (Keep your chest up and bring your knees as high as possible)

30 butt kicks (Keep it fast)

1 minute side shuffle (squat position and use your feet to shuffle, keep your chest up)

1 minute side shuffle on the other side (If you need to switch sides every 30 seconds)

2 minute run

10 push ups

20 walking lunges

10 push ups

20 jump squats 

20 crunches 

20 bicycles

***Bonus*** 25 extra push ups***

Cool Down and Stretch (Your body just worked hard so give yourself a good stretch)

This is a workout I have used on days that I am pressed for time.  It works your body and gets your heart pumping.  If you are interested in other workouts like this consider joining our challenge that starts on July 1.  For more information message us at mom4ce@gmail.com or check out our Facebook page. 

Mom 4ce Challenge

A lot of you have seen us posting about our weekly workout groups.  And you're bummed because you live on the other side of the country and can't join us, right?  Well, now you can!

Kelli and I are pleased to announce the launch of the Mom 4ce Challenge group!

Join us for support and motivation to reach your goals to get healthy and to get your family on the right track! 

Here's how it'll work.  

Starting July 1st, we will be creating a private group.  Members of this group will receive meal plans (with a grocery list!) and workouts for the duration of the challenge.  They will also get lots of support and motivation from us and from the other members of the group.

Random prizes will be given out during the challenge as well =)

The challenge will run 4 months (July- October) and costs $100 ($25/ month).

So how do you get in on this?  Easy.  Email us at mom4ce@gmail.com!

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 Fashion

Yes, fashion matters when you're working out.

No, I'm not talking about needing the cute little outfits, the color coordinated everything.  I'm talking about a few things that you need for safety and a couple that you should never go cheap on.

For safety, it's important that you always have some form of ID.  I know a lot of you walk and run with your phones and think that's enough, but it's really not.  You should have some form of ID that lists who you are, any health concerns and emergency contact information.  Phones can get lost, batteries die...  I wear a RoadID every time I head out the door.

If you are outside, it's important to make sure you're visible.  Brightly colored clothes are fine during the day, but at dawn or dusk it's important to have a reflective vest (the little stripes on your shoes aren't enough, trust me).  Flashing lights are a good idea as well.  I also run with a headlight when it's dark.  Not only am I more visible that way, but it also keeps me from tripping over things (most days ;)).

Nice and bright =)

One other safety item that I always make sure I'm carrying is pepper spray.  I don't trust a lot of the dogs I meet out running- even when the owners say "they're friendly!"  Just make sure you're upwind if you have to spray it ;) There are also self- defense clubs you can carry with you- usually 4-6 inches long, with or without a point on the end.  Make sure you check out the laws in your area on what is legal to carry.

The first item to not go cheap on is your shoes.  Depending on what activity you plan on taking up, you need to get shoes that are designed for that.  Since I'm a runner, I always tell new runners to go to a specialty running store to get fitted for a shoe.  The sales people at some of the big box athletic stores may know something about the running shoes, but usually not.  Proper fitting shoes can make the difference between running for many years and being out with injuries all the time.

Different brands fit differently, so don't be afraid to try different brands.  There are also different types depending on if you pronate, supinate or have a neutral foot strike.  Do you need a motion control shoe, a neutral shoe, a cushioned shoe, a minimalist shoe...  This is why it's important to find a store that can analyze your gait =)

The most expensive shoe may not always be the best.  Most of my shoes fall in the $80- $100 dollar range.  Once you know what shoe works for you, you can buy them on- line for less than the stores.

These are my favorite running shoes- New Balance Minimus and Vibram Five Finger Bikilas.  Minimalist shoes aren't for everyone, but they've been great for me.

The other item that you should not go cheap on is a sports bra.

Even for the less well endowed moms, a quality one makes a huge difference.  I can get away with the cheap ones you can buy at, say, WalMart or Target, but they don't last and I'm constantly buying new ones.  The higher priced, good quality ones I've gotten have lasted longer and provide more support.

Like your shoes, it's important to get the proper fit.  You need to be measured so you know exactly what size you need.  Your activity will determine what type of bra.  If you're only doing yoga, you would need one that's rated low impact.  Running requires one rated as high impact.  From there, it's a matter of personal preference of style and closure.

Some of the brands that I've found to work well are Moving Comfort and Livfit.  For the more well endowed moms, Bare Necessities is a highly recommended brand.

Beyond these two items, what you workout in is all a matter of personal preference and style.  Personally, I prefer the superhero look.

What are your favorite workout fashions?

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? 

*********************************************************************************

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

 

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.

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?