Tuesday, December 14, 2010

Win Over Weight Gain: Top 10 Tips for your Holidays

Don't let the stress of the season or the office party sweets derail your plans to achieve a healthy weight this month. Get a plan in place and stay on track! The tips below will help you do just that.

Aim to Maintain

It’s not just all the sweets - even busyness and stress are enemies to your weight loss efforts. Set yourself up for success by setting the goal to maintain your weight this month, knowing you can kick into a higher gear January 1st!

Don’t Arrive Hungry

Don’t attempt that office Christmas party on an empty stomach! Plan ahead and fill up on healthy choices before you go. When you arrive, have a full glass of water first before indulging. Water is a great appetite suppressant, and sometimes when you think you are hunger you really are just thirsty.

Just Say No

Even adults struggle with peer pressure at holiday parties. Especially women, who struggle with guilt knowing how much time went into that special dish. Offer a polite “It looks delicious but I’ll pass, thank you.” The only one being rude would be the person who pushes you after that answer.

Keep your Healthy Habits Intact

Focus on what you CAN control this season, keeping your usual healthy habits in place. For example, you can still make sure you have a balanced breakfast every day rich in protein, healthy carbs and fiber. You can plan ahead and bring healthy snacks with you so you don’t get hungry enough to just eat whatever junk is handy.

Walk the Mall

Online shopping has only reduced our calorie expenditure over the holiday season. Why not head to the mall, park in the back of the lot where it’s easy to find a spot, and if your shopping’s all done you can just enjoy the sights and sounds of the season – or laugh at all the stressed out shoppers and be glad you’re done!

Pick your Poison

Don’t deny yourself of ALL of your usual treats this time of year. Decide which of your favorites are really worth it, and feel good about passing up the rest.

Slash your Serving Size

Next time you’re loading up your plate, think twice before taking your usual portion. Why not tell yourself “take ¾” and see whether you really do need to go back for a second helping.

Pass it on

Don’t feel like you have to consume every edible gift that comes your way. Share it with a neighbor, bring it to a homeless shelter, food bank, or any other place that would appreciate it. But please, spare your friends who are also trying to lose weight!

Ask Santa!

You aren’t likely to get a gift that says you need to lose a few… unless you ask. Stay motivated this season by requesting personal training gift certificates, a fitness class or piece of exercise equipment will motivate you for the new year.

Have your Plan in Place

Be motivated by knowing how you will once again march ahead towards those goals once the New Year hits. Moms On The Run offers Fitness, Fun & Friendship through great classes this January! Beat the cold and melt the pounds with Kate, Shannon and Stephanie.

Saturday, December 11, 2010

Your "Stuck Inside" Workout of the Day

So I'll admit I'm a bit of a slacker keeping this blog going off-season. I do hope you are all venturing outside occasionally, braving the cool air for a run that feels just wonderful when you're done! Depending on how conditioned you are cardiovascularly, it is important to take it easy on these super cold days. The cold air can be hard on the lungs, so pay attention to how you feel when you're out there. (Check out the MOTR facebook page for more winter running tips.)

But don't go out today! Here in MN we are getting the snowstorm of the decade it seems, but we can still break a sweat indoors today!

Here's my 20 minute "Busy Holidays Snowstorm Challenge":

Walk around the house and up and down stairs for a good 2 minutes to start your warm up.

Do 25 "easy" squats - no need to descend all the way yet.
20 Push-Ups on your knees or toes (keep that bottom down!)
1 minute of Power Jacks (jumping jacks where your legs land in a squat and your arms in line with your shoulders, parallel to the ground)
1 minute of Lunges on each leg, straight up and down
1 minute - Hold a plank on your knees or toes
1 minute of Mountain Climbers
25 Abdominal crunches with your feet in the air

REPEAT - go deeper on those squats this time.

Walk around again to cool down, then take a good 5 minutes to stretch. If you are unfamiliar with any of those exercises, do a quick YouTube search before you get started.

Stay safe, stay warm, stay healthy this month... and Merry Christmas!

Monday, September 27, 2010

5k to 5 miles

Run for the Apples is a fun, though CHALLENGING 5 mile trail run in White Bear Lake this fall. Mark your calendars and consider joining us to run/walk this event on October 22! Here is a 4 week plan to go from running a 5k distance to running 5 miles. If you don't quite get there, no worries since walking is allowed on this course. :)

Run at the minimum 3 times a week. If you are not injury-prone, go ahead and do 4-5 runs a week, making sure at lesat 2 of these are easy runs. If you go 3 times a week, consider doing a cross-training workout the 4th and/or 5th day. This could be rollerblading, biking, elliptical machine, etc. All runs should be at least 30 minutes, and one of these runs will increase in distance each week.

Week 1 (week of Monday September 27)
Increase one run to 3.5 miles. This may be about 32-45 minutes depending on your pace.

Week 2 (week of Oct 4)
Increase your long run to 4 miles. If this feels like too much too soon, try to run/walk 4 min and 1 min intervals until you accomplish the distance. Feel free to adjust that interval to a run/walk ratio that works for you.

Increase one or two of your other runs to at least 35 minutes.

Week 3 (week of Oct 11)
Increase your long run to 4.5 miles. Again, you can use a run/walk protocol to do so, especially if you feel you would do this in the 5 mile race.

Make sure two of your other runs are at least 35 minutes, and go for 40 minutes on one of these.

Week 4 (week of Oct 18)
Increase your long run to 5 miles, jogging or run/walk. Keep your two other runs at about 35 minutes - no longer - because this is race week! Get your long run in by Wednesday at the latest.

Take the day before the race off. Make sure to get some carbs in the night before the big race and stay well hydrated this week, despite the cooler temps. Also be sure to get up on time for a good breakfast - 5 miles is a bit too much for an empty stomach and low blood sugar.

BONUS - make one of your workouts each week a hill workout! The course is a little unfriendly in this way. Find a new route for one of your shorter runs, and go up and down that one good hill you can find, 3-6 times depending on the size of the hill. Take a good 2-5 minutes off between the hills (walking away and then walking back towards it).

Let me know if you are planning on trying this schedule, good luck ladies!

Wednesday, September 1, 2010

Biggest Loser and Most Inspirational 2010

Biggest Loser Wendi Kotlinsky, White Bear Lake, 24 pounds

Wendi is a cancer survivor. Only one year ago, a routine pap smear revealed the worst kind of cervical cancer. Her doctor told her “you will need immediate surgery, chemo, radiation and your chances of survival are very, very slim.” A month and just one surgery later, her cancer was gone. Recently she’s had a renewed interest in making healthier choices and being proactive about taking care of herself. She says MOTR has been a part of this and has changed her life. Wendi will need to stay warm this winter as she continues to work out, so she will be getting a MOTR warmup jacket!



Most Inspirational 2010
Brenda Giese, Blaine

(An ASL interpreter was available at the banquet to sign this for Brenda.)

In April of this year I received a phone call unlike any I’d ever gotten. The video interpreter over the phone let me know she had a deaf woman on the phone and that she would help me communicate with her. The woman on the phone wasn’t sure if the program would work for her. Would the instructor be willing to talk directly to her so that she could read lips? I confirmed with the Blaine instructor Shannon, who has experience with the hearing impaired from her years in law enforcement. Brenda Giese jumped right on board, and has been a huge fan of the program. She has had great attendance and has even joined us for optional events such as our volunteer shift at Feed My Starving Children. She has even asked if she can volunteer to donate her time to help this program. She got involved with her team as much as anyone else. Her excitement is contagious and I always look forward to seeing her, even though she calls boot camp “torture camp” (Ironically, she has signed up for torture camp this fall!). She has spread word of the program to her friends who are also deaf, and wants to serve as a go-between to get them involved in the program. When I saw her run at the race course Tuesday night I couldn’t believe how fast she had gotten since I last had been to Blaine. She has worked hard and shown such determination to never let her disability get in the way. Also receiving a warmup jacket, Most Inspirational 2010, Brenda Giese

Sunday, August 29, 2010

Karissa's 2010 End-of-season Address

Moms On The Run began with a group of young moms taking a mom and baby fitness class I taught in a local park. One spunky participant, who had joined the class after her husband found a flyer in their yard when he was mowing the lawn, decided she wanted to train for a 5k, and talked all her new best friends into this crazy idea. Stand up Tia.

Tia has lost 40 pounds since the start of the first season, and next year, will be an inspiration to so many when she steps up to become the head instructor of the Forest Lake class.

My continued interest and dedication to this program is motivated by stories such as this. In personal training, my ability to help people is limited by their income. Now, as an instructor of 26, and then 52, and now 197, the stories keep coming. So to those of you who have shared with me your stories, or your enthusiasm for the program, thank you. This is what keeps me going when obstacles arise, as they have.

I want to share with you just a couple of those stories from this week… although I want to decline some of the personal credit because I believe this program is what it is because of all of YOU. With her permission, Michelle from Shoreview wrote “what an amazing, surprising delight it has been to be a part of your program. I truly NEVER thought I'd make it to the end of this. All of my old friends are saying: "YOU? RUNNING? IN A RACE??? NO WAY!!" Your program has proven that ANYONE can do it if they follow the plan you've laid out and have GREAT instructors (such as Amy O!). I appreciate your program which has not only gotten me to start running, but even more so to a healthier lifestyle.”

Another Michelle, in Forest Lake, who was not able to be here tonight, said “I wanted to tell you how wonderful your program is. Without you, I would never have gotten off my butt and gotten into better shape. I've lost about 20 pounds, I'm eating right now and I feel TONS better. I also don't have headaches or backaches anymore. I feel like I'm going to be a lifelong runner, all thanks to you. I'm a huge supporter of your program and would recommend it to anyone in a heartbeat. It's changed my life.” Michelle found out about the program when she was assigned to write about it for the front page story in the Forest Lake Press this spring. Again I want to humbly take out some of the “yous” from those testimonials. Moms On The Run is successful because of all of you guys. Women who make it a priority in their busy weeks to come together to sweat and laugh. Motivating and encouraging each other, inspiring each other to each take care of yourselves, so you can better care for your families. You most certainly inspire me.

One more testimony that made me laugh: This class gave me the motivation, accountability, and training schedule to turn me from someone reluctantly running so my butt wouldn’t get big, to someone who loves running and looks forward to it. It has been fun and incredibly motivating to get faster and feel stronger while paying a lot less than I pay for my gym membership. I’m already looking forward to fall!

You guys have worked hard. Some of you will smash old records at the race tomorrow. Some of you will be thrilled to finish with some recent challenges or injuries you’ve been facing. Many of you believe you will be last. So we should have quite the crew holding up the back! How many of you are running your very 1st 5k race tomorrow?

And now for the NOT so good news. As much as I love everything about this program as it is NOW, I have big decisions ahead of me regarding changes that need to be made. After careful analysis of the unanticipated expenses and marketing costs of this season, it is clear that the current structure of growth is not financially sustainable. While well-meaning consultants have advised I raise the price, I believe the affordability of the program is a huge component of it’s success. This program should be available to all families.

So instead, I’m asking for your help. I have a different plan. I hope to rally you today into a grass roots effort. It is the print advertising and distribution costs that are so prohibitive. I believe I can reduce these costs by encouraging women to do what they do best: talk! If this program has made a significant difference in your life, please share it. Come next spring, could you blog about it? Tweet about it, post it as your status? Could you especially help spread the word to friends in other areas of the metro?

For 2011, I am hoping to put together a volunteer marketing team to do things such as these, and also to delivery flyers, and help me learn more about other areas of the metro that I am unfamiliar with, especially the western metro. Please let me know if this interests you.

Tomorrow is it! If you don’t want the fun to end, consider joining us this fall. I have extended the regular registration rates on my website through tonight. I hope all of you will stay active this winter. I’m sure you have many new friends you can call on to hold you accountable. Next spring, I hope we all will be back together again, reaching for new goals. Perhaps a faster time, or a longer distance. Maybe you’ll be ready for a 10k, or even a 10 mile. Some of you will be quite content sticking with the 5k distance. You’re wondering if you’re going to make it tomorrow. With the adrenaline of the event and the encouragement of your teammates, you will.

I leave you with one final reminder – do not leave after the race tomorrow until after our large group photo with Sven! Now get some sleep, and we’ll see you in the morning!

Friday, August 20, 2010

But I Don't Want to Get Bigger!

One of the most common objections I hear to lifting weights for women is that they are afraid of getting bigger. May I present myself as exhibit A… since I do much more strength training than cardiovascular work. Very few women have both the genetic capacity and the predominance of fast-twitch muscle fibers to build a lot of size when they lift. In addition there are hormonal factors involved in muscle growth that we are not blessed to have as women (I would say unfortunately!). We can still develop tone, lean bodies, but we have to work harder than men do to develop muscle. The majority of women can engage in strength training without gaining size by following the appropriate protocol.

Strength training does increase lean mass, but this elevates the metabolism and burns more fat, resulting in a gradual reduction of size in an overweight woman. The reduction in body fat is fast, but the reduction in size will follow a little more slowly. Cardio interval training and proper nutritional choices will go a long way in speeding that up. In the rare instance that a woman does find her muscles are growing too big, it’s a real simple fix – just stop! That muscle will disappear as quickly as it came on (also unfortunately!)

Join us this fall in MOTR boot camp for a total metabolism makeover. We combine the cardio intervals and the strength and toning exercises to develop strong, lean physiques. If anyone’s muscles get too big… they can just give them to me. Ha.

Tuesday, August 10, 2010

Why Women Need Weights

Strength training is the missing element in so many women's fitness programs. This makes me very sad since it is my favorite form of exercise! Running and other forms of cardiovascular activity are ineffective not only at building muscle, but even at maintaining muscle as we age. As early as our mid 20s, we begin to lose muscle. Our metabolism doesn't slow down with age as we like to believe, but with muscle loss. This can be prevented! Those mysterious pounds that have crept on in our adult lives really aren't so mysterious.

Every pound of muscle in your body burns 30-50 calories a day, versus only 1-2 calories per pound of fat. Adding a few pounds of lean mass is an easy, significant thing you can do to keep a tone physique as you get older. In addition to toning muscles, you can burn more calories all day long with the higher metabolic rate you achieve. Another metabolism benefit is the additional increase in metabolic rate for 8 hours after your strength training session!

Can't afford a trainer? No problem! Join us for Moms on the Run Boot Camp this fall; we'll take care of your strength, and your cardio!

Tuesday, July 27, 2010

Help with Hills

Most of our MOTR routes are pretty flat, but in traveling aruond the cities to meet you ladies, I've discovered a couple nice hills that some of you get to be challenged with every workout! Here are some tips to increase your motivation and power when you get to that bump. These apply to both runners and walkers.

1. Lean forward from your ankles. Press your hips forward towards the hill rather than bending at the waist, which is stressful on your low back.

2. Lift your knees. Bringing your knees a bit higher will increase your stride length and help maintain your posture.

3. Pump your arms harder. Imagine your upper body sharing the work load. This will help keep your stride rate up to speed.

4. Push off with your toes. This will help keep your weight in front of your body and keep you moving forward.

In Forest Lake we will be trying a hill workout mid-August. If you don't regularly get to do hills, why not seek one out on your own this week and try these tips? You'll be all the stronger for it.

Happy Hill Hunting!

Water Wisdom, part 2

Go Cold
Yes, the temperature really matters! Drinking cold water not only burns more calories as your body processes it, but can enhance your performance as well. Studies show exercisers choosing cold water can workout longer than those drinking warm. This is likely because cold drinks lower the body temperature, decreasing one's perceived exertion. A quick way to grab a cold drink heading out for your workout is to freeze half a bottle ahead of time and then grab it from the freezer and top it off.

Be Smart about Sports Drinks
Experts typically say that sports drinks for athletes are not necessary for workouts less than an hour. That doesn't mean they can't be of benefit for a different population when it comes to beginners who are having a tough time getting through the workout. It's all about the intensity. If you feel like you need a little extra energy boost, try a little sports drink right before and even after if you need help recovering. What I like to do is just put a little bit in some water. Try different dilutions to see what works for you, I am just fine with mostly water. Don't be concerned about a few extra carbs/calories...your abillity to have a better, more effective workout will pay off in the calorie department.

Caution: MOST sports drinks are junk! I am not a fan of Gatorade, Powerade, any of the main brands. Your body can do without the artificial colors, flavors, sweeteners, and processed sugars. Try an organic brand instead. I like Recharge by R.W. Knudsen, which comes in similar flavors as the main brands,and costs even less if you buy it in bulk on Amazon.

http://www.amazon.com/R-W-Knudsen-Recharge-32-Ounce-Bottles/dp/B001HTGAL6

I also love Y Muscle Water. That's the funny-shaped bottle people ask me about some times. :)

http://www.amazon.com/Muscle-Water-9-Ounce-Bottles-Pack/dp/B0011S6FW2/ref=sr_1_3?ie=UTF8&s=grocery&qid=1280272324&sr=1-3

Tuesday, July 6, 2010

Be Water-Wise

It often takes this intense heat for the importance of proper hydration to really hit home. I know after my run tonight it was quite evident I missed the mark today!

Proper intake throughout your day is just as important as the H2O you down right before and after your run. Hydration is important for your health, metabolism and energy level. The amount that most women need is approximately their weight divided by 2 (in ounces). Any caffeinated or alcoholic drinks increase this need due to their diuretic effect, and any exercise sessions increase your requirements by about 8 ounces per intense 15 minutes.

Non-alcoholic and non-caffeinated drinks are not the only thing that count towards this total. If your diet is high in fruits and vegetables you can reduce the liquid consumption, as fruits and veggies on average are 80% water.

Hydration is important for performance as well. Studies show dehydrated runners run significantly slower. Dehydration drops your blood volume, forcing your heart to beat faster, making it hard to keep up with the aerobic demands of running.

So what about right before you head out?

Drink 8-16 ounces 1-2 hours beforehand. If you didn't quite plan that well in advance, drink 4-8 ounces 15-30 minutes in advance.

Stay tuned for more hydration tips, including advice on water temperature and sports drinks.

Sunday, April 18, 2010

Start your Day off Right in 15 minutes!

As a trainer of busy moms I like to help women find that they do not need as much time as they think to get their workout in... the suggestions below could be an addition to your Moms on the Run training program or as a substitute workout during off days.

Here's what you can do on the morning, in only 15 minutes! (why in the morning? because you only have time to shower once:) )

Step One: Take the clothes off the treadmill the night before.

Step Two: Warmup for 4 minutes walking, gradually increasing your pace.

Step Three: Do one minute very hard (running or fast walking) followed by one minute easy (walking or an easy jog), repeat 4 times.

Step Four: Do a 3 minute additional cool down.

That's it! You will burn more fat all day long due to the effects of intense interval traning on your metabolic rate. Long boring cardio sessions not needed. This does not get you out of strength training. Ha.

Tuesday, February 23, 2010

"But I'm so out of shape!"

"I could never run!" The articles and ads for the spring program are making their way out there. The phone calls and emails are rolling in. What is the number one thing people ask about in their consideration of participation in the program? "Can I really do this? But I'm so out of shape!" Yes, YOU can. And you will find a whole community of women that feel the same way you do. This program is designed for all fitness levels, to meet you where you are at.

I encourage you to check out the "testimonials" page to see what others have said that were once in your shoes. They have "never run before" or "hated running" and now have found a lifetime sport. The beginning runner program is NOT easy. It is a challenge that will give you an incredible sense of accomplishment when you work through it. Even so, running is not for everyone! That's why the Power Walk program was designed.

We can still achieve great fitness results and a challenging cardiovascular program through a walking regimen. It is perfectly okay to switch between the Power Walk and the Beginning Runners program as you see fit, or to walk more than is scheduled if you are following the running program. 18 weeks is a commitment. It's about lifestyle change. Bring fitness and wellness into the rest of your life - don't put it off any longer - join us this spring!

Wednesday, February 10, 2010

MOMS are in the news!

Check out this story that made it into several local papers.
Press Publications

Moms are on the Run!

Welcome to the official Moms on the Run blog. We started out on the run in Forest Lake, and now moms are on the run all around the twin cities metro! This is a place to share fitness tips, fun and friendship. We lead crazy schedules but we all need a little more of this in our lives. Healthy moms = healthy families! What are you doing to take care of YOU this spring and summer? If you live anywhere near Forest Lake, Lino Lakes/Centerville, White Bear Lake, Shoreview, Blaine, Woodbury or Rosemount/Apple Valley... come join us! Reach new goals, burn more fat, make more friends with MOMS ON THE RUN!