August Challenge Time!

The summer is quickly coming to a close. All those things you wanted to do are still sitting there waiting. We both have a stack of things that were suppose to get finished started that haven't. Are you anything like us? What would you say to an accountability group that helps you kick start those healthy habits you wanted to start this summer?

Mom 4ce is putting together a challenge group for August. This is your chance to join us and take 30 days to start some good habits.

Kelli will be using her health coaching training to provide you with the tools to establish healthy eating habits, saving money at the grocery store, and achieving your personal goals. Lynette will utilize her fitness background to provide you with workout routines and motivation to help you get on track with your fitness goals.  We will both be helping you with goal setting and taking action to get those goals accomplished. There will even be prizes!

The challenge will be $30 (a dollar a day? What a bargain!)

This is a great way to say good-bye to summer and get started on a healthy regimen before school starts and the holidays creep up on you.

What do you need to do? Well, you need to send us an email at mom4ce@gmail.com and let us know you're in.

Lent

Today is the first day of Lent.  For many Christians, they will be giving up something for the next 40 days as they prepare for Easter.

Here at Mom 4ce, we will be joining others in observing Lent, but not quite the same way.

For the next 40 days, I will give up:

Gossiping.  If it doesn't build someone up, then it shouldn't be coming out of my mouth.

Complaining.  It's too easy to complain when something goes wrong.  I want to find the good in the bad.

Refined sugar.  It's not good for you.  It doesn't need to be in your diet.

And I also want to add some things in.  Over the next 40 days I want to add: 

Daily devotion.  I recently purchased this devotion from my friend Virginia.  Now is the perfect time to go through it.

Push- ups.  I can't do push- ups everyday, but I want to work through the 100 push- up challenge again.

Squats. Again, not every day, but I want to work through the 200 squat challenge.

More water.  I admit, I'm really bad about drinking enough water during the day.  Minimum goal is 1/2 gallon of water (or herbal tea with no sweeteners).  Anything beyond that is a bonus =)

So, there you have it.  What I want to give up (and not add back in once Lent is over) and what I want to add to make me stronger spiritually and physically.

Do you give up or add anything for Lent?

Giveaway

On Wednesday I told you about the Pretty Muddy Run.  Well, I have some great news for you...

I have FOUR entries to the Pretty Muddy to giveaway!
Two of the entries are standard race entries (up to a $69.50 value).
The other two entries are for a family edition series (up to a $45.00 value).
That means we will have FOUR lucky winners!!!
All you have to do to enter is comment here which race you would like to run:
Dallas on April 26th, Sacramento on May 3rd, Chicago on August 16th, or Richmond on September 20th.
We will announce the winners on February 25th.  

                                                                    a Rafflecopter giveaway

Joy 365

The last couple years I've been seeing different 365 projects on Facebook.  So this year, I wanted to join the fun!

 

 

I've decided to start a Joy 365 project.  I want to find something everyday that brings me joy.

 

I know the first few will be fairly easy.  All I have to do it take a look at my kids.  But, I want to go deeper than just the surface things.

 

 

 

I want to find the joy that's beneath the surface.  The things that we often overlook because we're focused on what we see on the surface.

 

So, that's my challenge or the year.  And I hope you'll join us here and on our facebook page.



Plans Foiled?

 

In February I got talked into running The Hot Chocolate 5k with some friends from bootcamp.  I thought that it was pretty pricey but I "NEEDED" the hoodie you got as your swag bag, seriously I needed it A LOT.  While I was there I vowed to run the 15k next year. 

 

Wouldn't you run for this???

 

As you all know I have struggled to stay committed to running this past year and have had ups and downs but I signed up for the 15k with a bunch of other ladies from the Austin running club I joined.  So here I am pregnant and seven weeks from the race wondering if I have completely lost my mind.  

The answer is...maybe!  

I'm pretty sure that I can run/walk 9 miles.  It may not be pretty but it will get done.  

I am working on staying consistent to my training plan and I have talked with my midwife about my plan and she was very encouraging about my goal.  

I am not killing myself with my training plan but I am challenging myself just enough to get that "high" feeling after each workout.  

My husband and kids have been very encouraging this week while I freaked out when I realized that I am seven weeks away to race day, oh and I have a move tossed in there!

I'm really looking forward to this years hoodie and refuse to back out now plus there is chocolate at the end.

I'm also really looking forward to posting my picture when I'm done, you will all get to see a sweaty Kelli!

Did I mention that Lynette is running this too?  She will probably be done and getting a massage by the time I'm finished but it'll be nice to run a race with her again.  

So that's what has been going on in my head this week.  What goals and challenges are you focusing

Going Streakin'

I may or may not have written about it being hot and lacking motivation to exercise. 

I have decided to remedy that problem...I am going streakin'!

No, not that kind of streaking!!!  

I am going on a running streak. 

I plan on running or walking every day for at least fifteen minutes, everybody has a spare fifteen minutes somewhere. 

My plan is to see how long I can go with a goal of ninety days.  

A normal person would start on the first, but I'm not normal so I am starting on August 26th and I would love some company so feel free to join me.  In fact, I will make a group on Facebook called The Mom 4ce Streakers so join us there and get ready to STREAK!  

The group will be free to join and will just provide encouragement and fun...who knows, I may even have some giveaways!  

Who's with me?

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!

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. 

The Tuesday Crew

In an effort to encourage the people in our community, Lynette and I started a Tuesday night workout.  I have been leading it and have been blown away by the turnout and the feedback. 

We have had positive feedback and it has inspired everyone to get out and get active.  

The women who are coming are making that one step to change their lives.  

We aren't doing crazy long runs, we aren't lifting huge weights, we are starting simple and growing from there.

I strive to make each workout a challenge for each person there at every fitness level.  

I don't care if you walk or run, jump or step, lift light or small, just get moving!

There is not cost for a Mom 4ce workout.  It is just a group of people getting together to push one another along  to stay active.  

My goal is that these will eventually pop up around the country (world?).  

 This is a picture of the group from our second workout.

Just Keep Moving

Lately I have not been motivated to run.  

There, I said it.  You know the truth.  

I've been doing other workouts.  I'm hitting bootcamp.  I have been doing Tai Cheng with my husband.  

I have even gone on some runs but the magic isn't happening and I feel like I am running through mud.  

So, what do you do when the motivation is missing?

First off, ask yourself; "What am I trying to avoid?"  For me am I really avoiding running or am I unwilling to push myself to the next mile, challenge, etc.  

Second, let yourself enjoy the exercise you are doing.  Focus on the enjoyment of that exercise and don't call it training.  For me, I have been focusing on the love of running and stepped back on training for a race and looking at my times. 

Third, listen to your body.  If your body is tired it may be time to step it back on that particular exercise and cross train.  For me I do several different types of exercise so that I can prevent burn out.

Finally, have fun!  If you really aren't motivated then go do what you are motivated to do.  

Now, I am off to go run in the beautiful sunshine.  What are you going to do?