Level UP Update

A few weeks ago, I wrote about the Level Up training program.

I thought I would give an update on it.  I'm starting level 7 this week (9th week with recovery weeks) and I am still loving it.  

The workouts are getting a bit more challenging.  My long runs are getting longer and there's more speed work.  Mile repeats still aren't my favorite, but I am seeing improvements in my mile time =)

Although, the training didn't really help me run faster at my last race...

Brave the Mud Run

Because I, apparently, have not been doing enough upper body strength work ;)

I have about 2 months left before my target race and am feeling pretty confident about my training.  The fact that I've stuck with a plan this long without getting bored or skipping most of the workouts says a lot about the program.  I will definitely be using this program for more of my races.

My workouts are...

kind of not working the way I planned.  I'm 37 weeks pregnant today and the last month has not been what I had planned.  I'm struggling to get in a mile walk in every day and Prenatal Pilates is not done the two to three times a week I had planned.  I faithfully do my fifty squats and laugh at the thought of doing my weights or push ups.  

In my first trimester I swore that I would work hard through every single bit of this pregnancy.  Then we moved and things got a little wonky and scattered.  Now I'm literally weeks away from delivery and I'm TIRED and sore and uncomfortable.....literally the excuses could go on and on and on.  

Here's my big problem though, I feel better when I work out and it's good for me and the baby.  

On that note here is the Tired and Lazy Mom to be Workout:

Walk (or waddle) one time around the cul-de-sac or street 

15 Squats holding onto a chair

5 Push ups using an exercise or birthing ball.  These can also be done against a wall

Walk around the cul-de-sac again

15 Plie squats

10 Push ups

Walk the circle again!

10 Squats

10 Plie Squats

15 Push Ups

Slowly stretch out your body and drink a lot of water. 

Brag to all of your friends that you worked out.  

The Twelve Days of Christmas

A couple of years ago my favorite trainer had us do a Twelve Days of Christmas workout.  

I don't remember what it was exactly but thought it would be fun to do another one.  

Do this workout every other day up until Christmas to get you in the Christmas Spirit.  I refuse to promise dramatic changes in your body composition by doing this workout but who knows, it might just happen. 

1 Pushup

2 Burpees

3 Squats

4 Alternating Lunges

5 Sit Ups

6 High Knees

7 Jumping Jacks

8 Star Jumps

9 Flutter Kicks 

10 High Knees

11 Tricep Dips

12 Plie' Squats 

So here's how this works.  Do all twelve days of the workout every day. Start with day one and just do the first exercise and then do day one and day two and so forth all the way up to day twelve.  Basically you are doing a "pyramid" workout.  If you want more of a challenge do a lap after each day.

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.

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.

Including The Kids

I've had a stressful week.  My husband had surgery a week ago and my workouts have been sporadic.

On Monday my boys decided they wanted to run a 5k with me.  Those words were a wake up call to me, I should just include my kids in my workouts!  Typically I enjoy working out on my own but when your husband can't lift anything over five pounds and is out of it on painkillers you have to be flexible.  

I expected the kids to whine about the heat and I expected Anna to scream in her stroller but neither of those things happened.  In fact, I enjoyed myself.  We were S-L-O-W but we had fun and that was what really mattered.  

I'm not doing as strenuous as a workout as I would normally do, I'm not getting my "alone time" however, I am building memories and strengthening relationships.  In fact, the boys want to exercise with me; "forever."

Anna is even joining in on the fun! 

Shh...

I slept in this morning.  I had every intention of getting up early and getting a workout in, but my body had other ideas.

Do you know the importance of rest when you're working out?  

I know many people, when they start working out, they go 7 days a week.  Then they end up frustrated a couple weeks into their program because they're injured or they have no motivation to continue- no energy.

If they had approached their program differently, they would have had different results.

It is too often thought that if you rest or take a day off from working out, you're not doing any work.  And for most people that means that you're not making any headway on your goal to lose weight, get in shape...

But, it's when your body is resting that it's doing the most work.  When you work out, you are damaging your muscles, depleting their energy stores.  If you don't take the time for them to repair and replenish, you're depriving your body of the chance to get stronger and to burn fuel more efficiently.

Don't be afraid to take a day or two a week off of your program.  Even the elite athletes take time to rest and let their bodies recover.  You'll come away from a rest day feeling stronger and with more energy to tackle your next workout.

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?

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. 

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!

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?

Our crazy, beautiful, messy lives

So, I've been trying to write a post about how to keep travel from interrupting your schedule for the last couple days.  And then it hits me.  It's not only travel that gets in the way of our workout schedules, it's life.  Our crazy, beautiful, messy lives.

Take today, for example.

This morning I was just coming back in the door when Girly came downstairs crying.  She wasn't feeling good and needed me.  Twenty minutes later, Sweet Pea was awake and demanding to be fed.  Once I got her settled with food, Squish came rolling down the stairs and wanted to snuggle on the couch.  At this point I still hadn't been able to hop in the shower, but I sat and snuggled with Girly and Squish for a few minutes.  Then Sweet Pea needed out of her chair...  And my day just went from there.  Now it's nap time and I finally have a couple minutes to sit down and think =)

Somewhere in the craziness that was this morning I still managed to get a workout in.  It wasn't long and it wasn't pretty, but it was something.  And some days that's all that really matters.

What can you do on those days that you can't seem to find any time?  Try some body weight exercises through out the day.

Fixing breakfast?  Do some squats while waiting for that coffee to brew.  Walking around picking up after the kids?  Do walking lunges!  Waiting for the kids after school?  Do wall push- ups against your car (and who cares what everyone else in the pick- up line thinks!).

On days it's nice enough and we head to the park, I make sure I pick the parks that have a path around the playground equipment.  The kids play while I walk...  In circles...  But I get a walk in.

Take 15 minutes and chase your kids around the yard.  At work all day?  Take the stairs when you can.  Walk on your lunch break.  I have a friend who walks around the parking lot everyday at lunch.

The point isn't to beat yourself up because you missed a workout.  It's to find ways to get it in despite what happens in a day.

For me, I get up before everyone else and head out the door for a run or walk.  Since I'm back before the kids are awake, I will do a short strength or stretching workout.

When we travel, I try to plan my workouts around what we'll be doing.  If we're going to visit the grandparents, I know I'll have a bit more flexibility in getting my runs in (my dad usually forces me out the door to run with him ;) ).  Or I simply plan it as a rest day/ week, because rest (when you've been working out) is just as important as working out.

Plan your workouts.

But also plan for the unexpected by having back up work outs that you can do in a short amount of 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.

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.

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

 

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.

Monday, Monday

Mondays are tough for me.  I tend to oversleep on Monday, the baby picks Sunday night to fuss and nurse, I tend to forget to put something out to thaw and have to scramble around to figure out dinner.  

All of these things used to send me into a ice cream shoveling, beating myself up, Dr Pepper slugging nutcase.  Now, I still have the option of doing all of these things (and sometimes I still do) but for the most part I chose to take a different route.

I tend to plan breakfast for dinner on Monday.  That is something that I normally have all of the ingredients for.  If I miss my morning workout because the baby was up all night or I overslept I do a night workout.  My husband and I have discussed that we are ALL happier when mommy is getting in her exercise.  It might not be the full hour long bootcamp that I love but it is at least something.  

By me making the choice to not beat myself up and roll with the punches my family and I are learning to be more flexible and happier.  What do you do when life goes awry?