Moms On The Run

Running Strong in a Tough Economy

2012-02-06T13:39:00.000-08:00

With the kickoff of spring registration, we wanted to take some time
today to clarify some details on the new MOTR program improvements and structural changes that you will see this year, as well as provide info on obtaining financial aid.

At Moms On The Run, we have been busier than usual in this off-season
getting ready for a fabulous 2012. We have taken your 2011 survey
feedback very seriously in deciding what things to keep the same and
where we need to make program improvements. We know there have been growing pains with the fast expansion in the past couple years, and we now have year-round customer service and administrative help to meet the needs of our valued customers. In addition, corporate MOTR will not be personally operating and managing new locations. Instead we are transitioning to franchise ownership over the next few years and will even begin to transfer ownership of some of our existing locations.

This will be a process, but by reducing administrative burden and
costs we will not need to raise program prices as much each year and
we will be able to have a higher level of service and personal
attention available to each of our valued customers.

We are excited about the changes coming in 2012, including extra
training for our coaches and instructors, a FREE 10k training program,
an additional optional run each week focused on distance, a new
“instructor meet and greet” before the class start date to minimize
the first class paperwork process, and more incentives to keep you
motivated.

We are able to offer a higher level of customer service and these
various program improvements while increasing the price only 5-10% of
our previous 2x/week pricing. There is one major change that is making
this possible, and that is that we will be moving to a single MOTR
membership price that includes up to three classes per week!

The class structure will be very similar to last year two of the days,
and a volunteer coach will facilitate a third workout which focuses on
adding distance for those who are looking for that. We encourage even
the women in the learn to run program, or those who aren’t interested
in distance, to still come that night and workout at their own
preferred level and distance.

This decision to transition to an unlimited class pricing structure
has been made primarily due to the following reasons:

~Our participants who are enrolled twice a week have a much higher
satisfaction level and have significantly better success in the
program. Every mom has her things that will come up such as weekends
away, kids’ sports activities and vacations, but we want a structure
in place that encourages all of our women to get to class as often as
they can.

~We are offering 3 runs per week next year, so that the majority of
our members will be able to make at least two of these workouts. We
certainly don’t expect anyone to regularly commit to 3 meetings with
us. We all know that a minimum of 2 workouts per week are essential
for success anyway (ideally 3), and we also know that it is a lot
easier to get these in with the motivation of meeting up with your
team!

We are enthusiastic about the new membership structure we are
introducing this spring. In each location, we will have an
“all-season” pass that includes not only the 3 workouts a week in your
own city, but members will also have the ability to make up a class at
any of our locations at any time! This includes weather cancellations,
holidays, and your personal schedule conflicts.

We know that there are women in our program that may only be able to
commit regularly to once a week, but we are confident they will find
their membership and the opportunities it affords to be an increased
value this year. For women that are only able to attend once a week,
they will find the price to still be very competitive with other
private fitness programs.

At the same time, we realize that any price increase is difficult in
this economy, and we want to stress that scholarships and financial
aid will continue to be available! Our aid application for 2012 is
available on our website, as well as various discounts that you may
qualify for. This information is all found on our more details and FAQ pages. We do not want finances to be a prohibiting factor for anyone who wishes to participate. Please contact us if you need assistance and we will be happy to work something out.

Thank you! Looking forward to a great spring!

Get SMARTER in 2012

2011-12-29T11:39:00.000-08:00

What if we were to loosen our grip on the word "Resolution" this year in favor of a new concept that actually stands to get us results? Introducing: SMARTER goals.

Yes these goals are intelligent - they include the plan in place to accomplish the desired outcome. What are SMARTER goals?

Specific
Measurable
Attainable
Realistic
Trackable/Time-Sensitive
Evaluate
Reevaluate

It's the difference between saying "I'm going to lose 15 pounds by summer" and saying:
"I'm going to lose 1/2 a pound a week by cutting out sweets at night and adding 2 3-mile runs to my routine each week between now and June 1st."

And the difference one month from now in saying "Only one pound! This isn't worth it! Where's the ice cream?!" and saying, "4 weeks and I'm down one pound instead of two. Do I need to start tracking what I'm eating to make sure I'm burning more calories than I'm consuming each week?"

Grab a friend this week and discuss your SMARTER goals. Evaluate together. Reevaluate together. And don't forget to pick out for yourselves some rewards!

Aim to Maintain: the MOTR Healthy Holidays Challenge!

2011-11-30T21:17:00.000-08:00

So… red and green tin foil wrappers make chocolate consumption mandatory in the name of being festive, and a workout is hard to squeeze in on a day that already holds a preschool concert, dance recital, and family holiday gathering… all at the same time! I don’t know about you, but I’m finding it a little challenging to keep focused on health this month. How about a fun facebook contest to hold each other accountable?

Here’s how to participate:

Step 1: Record your weight on December 5th or whatever date you start. This is for your information only. Your goal is to earn points for healthy lifestyle activities and to maintain this weight over the next three weeks. (Let’s get real and save those weight loss goals for January!)

Step 2: Find the Facebook post announcing this contest and share with the world that you want in!

Step 3: Post a comment each weekend with your weekly points under the challenge check-in post. Watch for these December 9, 16 and 23.

Step 4: Post your total points the week after Christmas. Everyone who made it to 75 points will be entered in a drawing to win a MOTR prize pack including an embroidered gym bag and $50 MOTR gift certificate. Additional prize to our top scorer! MOTR coaches are welcome to participate. I will participate too, and if I win somebody owes me a prize. :)

Here’s how to get points! The following activities are all worth one point each:

10 minutes of cardiovascular exercise (this could be a brisk walk, gym machine, run outside, etc.)
10 minutes of strength training
5 servings of fruits and veggies in a day
Make it through a day without sweets.
8+ glasses of water in a day
7+ hours of sleep in a night

Add 10 points at the end if you maintained your weight!

Who’s in?! www.facebook.com/MomsAreOnTheRun

Black Friday and Small Business Saturday!

2011-11-22T13:29:00.001-08:00

We are celebrating the kickoff to the holiday season with gift certificates that offer our loyal customers a discount on pricing for our 2012 program. 2011 prices through Dec 31! For more info on our 2012 program structure please see the post below.

In addition, all gift purchases on Friday or Saturday will come with both a tank and a tee for their 2012 registration.

http://www.momsontherun.com/giftcertificates.html

Happy Thanksgiving Moms!

2011-11-22T13:19:00.001-08:00

We are taking this very special holiday week to thank our customers and to introduce some new MOTR program improvements and structural changes that we have created just for you.

This Thanksgiving we want to thank all our loyal customers for their continued support of our organization and their dedication to their health and fitness. We love when you share your successes with us, let us know where we are doing well, and what we need to work on.

At Moms On The Run, we are busy in this off-season getting ready for a fabulous 2012. We take your 2011 survey feedback very seriously in deciding what things to keep the same and where we need to make program improvements. We know there have been growing pains with the fast expansion in the past couple years, and we now have year-round customer service and administrative help to meet the needs of our valued customers.

We are excited about the changes coming in 2012, including extra training for our coaches and instructors, a FREE 10k training program, an additional run each week focused on distance, a new “instructor meet and greet” before the class start date to minimize the first class paperwork process, and more incentives to keep you motivated.

We are going to be able to offer a higher level of customer service and various program improvements while increasing the price only 5-10% of our previous 2x/week pricing. There is one major change that is making this possible, and that is that we will be moving to a single MOTR membership price that includes up to three classes per week!

This decision has been made primarily due to the following reasons:

~Our participants who are enrolled twice a week have a much higher satisfaction level and have significantly better success in the program. Every mom has her things that will come up such as weekends away, kids’ sports activities and vacations, but we want a structure in place that encourages all of our women to get to class as often as they can.

~We are offering 3 runs per week next year, so that the majority of our members will be able to make at least two of these workouts. We all know that a minimum of 2 workouts per week are essential for success anyway (ideally 3), and we also know that it is a lot easier to get these in with the motivation of meeting up with your team!

We are enthusiastic about the new membership structure we are introducing this spring. In each location, we will have an “all-season” pass that includes not only the 3 workouts a week in your own city, but members will also have the ability to make up a class at any of our locations at any time! This includes weather cancellations, holidays, and your personal schedule conflicts.

We know that there are women in our program that may only be able to commit regularly to once a week, but we are confident they will find their membership and the opportunities it affords to be an increased value next year.

At the same time, we realize that any price increase is difficult in this economy, and we want to stress that scholarships and financial aid will continue to be available! Our aid application for 2012 will be online soon.

Why are we telling you all this now? Because, by request, we are offering gift certificates this week beginning with Black Friday. And yes, you can get a gift for yourself! All gift certificates bought before Dec 31 will be available at 2011 prices! In addition, to celebrate Small Business Saturday, we are offering all Black Friday and Small Biz Saturday purchasers both a tank and a tee with their class registration!

Please see http://momsontherun.com/giftcertificates.html for more info and a flyer you can print out and share with your personal Santa! Let him know what you really want for Christmas: better health, more energy, time with your girlfriends… Moms On The Run!

We want to wish all of our customers a joyous Thanksgiving celebrating with family and friends. We are thankful for you!

Changing Lives, Stride by Stride

2011-10-13T11:38:00.000-07:00

This article was published in the "Great People, Great Places" edition of the NE metro Press newspapers this week.

When people ask me about the phenomenal growth we are experiencing, I can’t explain it well. What I do know is that women’s lives are changing. More than running, we promote nutrition and healthy lifestyle choices. “Moms” are getting in shape again and accomplishing athletic goals. “Moms” are making new friends. “Moms” are getting the social outlet they need and having FUN breaking a sweat.

To hear the testimonies of lifestyle change resulting from our program has been a complete blessing. I am inspired by the cancer survivors pursuing new healthy habits in their recovery programs. I am moved watching women from the deaf community embrace an opportunity that has no communication barriers, running alongside new friends. I am motivated by the stay-at-home moms who begin to realize the need to take time for themselves. I am encouraged by the working women who are finding healthy ways to burn off stress.

In 2007, I was quite content with my part-time personal training business that allowed me to stay home with my 3 kids. The only problem was I no longer had time to exercise! It was at this point my career path changed when I truly understood the "no time" excuse I heard over the years from my "mom" clients.

That next spring, Moms On The Run kicked off its very first 18 week training program with 26 women in Forest Lake. It was designed for all fitness levels, but it was especially created to move even the most inactive woman towards lifestyle change and the ability to complete a 5k race. When women drove from up to an hour away to join us, I realized there was a need beyond my own community, but I never imagined what would become of this excited group of ladies!

In 2011, we had 453 women (not just moms) in 10 cities around the metro. We have beginning runners, intermediates and even walkers in some locations. I receive emails from around the country from women who are looking for a program like Moms On The Run, so I know we aren’t done growing yet. At this time, I don't have the capacity to open additional locations, but we are working on establishing a national franchise structure.

Moms On The Run is committed to changing the lives of more than just the women in our programs, believing it is our responsibility to share our success with the greater global community. As long as there are children in this world with greater needs than my own, I will continue to give at least 10% of our proceeds to Feed My Starving Children (www.fmsc.org).

Although our main program is our spring and summer 5k training, we offer opportunities in the off-season as well. Check out our website today and stay updated by signing up for our mailing list on the homepage: www.MomsOnTheRun.com. Join us on facebook as well! Facebook.com/MomsAreOnTheRun

Moms love to say they put their families first… but forget that they are part of the family! Feel better. Do better. Your kids are watching you and the example you are setting for a lifestyle of health and fitness. If you are a woman who is too busy, too stressed, too tired…join us next spring. You’ll find a supportive community of women eager to encourage you toward your health and fitness goals.

End of Season Address at the Celebration & Awards Dinner

2011-09-01T16:25:00.000-07:00

Welcome! Thank you so much for making it out on the night before your big race. I’m going to get my little speech out of the way right away, and then we can get to the carbs! This is so exciting tonight. It’s always fun for me to have you all together. A night like this in celebration of a 4th season certainly wasn’t in my imagination 3 years ago when a group of us gathered at Mansetti’s in Forest Lake the night before our race in 2008. Some of you are here tonight.

It was your excitement and dedication that inspired me to pursue the thought of bringing this chance at fitness to women all around the Twin Cities area. At the time I was building a pretty nice personal training business, but isn’t it funny how God seems to have this way of laughing at our plans, and turning them upside down… to make something even better!

The funnest part of my job this summer was getting out to the classes to meet you all. I don’t get RoxAnn and Rodell mixed up any more, the sisters from White Bear Lake…and I no longer call Melissa from Blaine Kristen! I regret that I was NOT able to learn everyone’s name this year, but I guess I have to be okay with that. I loved being anonymous and surprising people who had no idea who I was by being this over-friendly stranger introducing myself to everyone on the trail. I was asked often if I was visiting from another class. I got a good laugh at myself too, because in my personal life I am quite the opposite – the shy one who never says a word in a group setting.

I especially loved running an entire class anonymously even in my home location of Forest Lake…When noting how many friends I had in the class, someone asked me about my spotty attendance record and said she hadn’t seen me in a couple months.

I love to hear the stories about your kids and their encouragement for your running, or their excitement when they see another Mom in a pink shirt. Some of them are starting to figure out that Mom is happier when she runs. I enjoyed running into Christy once from White Bear to learn how her daughter Ella has been training like mad in a local park for the Daisy Dash tomorrow. I love the comedy of a 9 year old boy who asked why our logo is a stick woman, to which his mom Melinda replied “Because we all want to be skinny.”

I’m questioning now if we need a new logo – a strong mom with a baby on her hip, a smart phone in her hand, her to-do list spiraling out of her head, and her running shoes ON.

Thank you for working hard this season. For not giving up when it was 100 degrees. For running in rain, and hanging out in shelters waiting for lightening to pass. You inspire me every day. I love to get your encouraging emails and your fun notes about your excitement in the mail when I get your checks.

You keep me going on the hard days. There have been a lot of growing pains this season. Next year I will not be opening any new locations myself, but focusing on creating a better experience for our participants in our existing location. A franchise opportunity has been created to help women start their own program and in certain cities we have a customer base ready to go when the right person comes along. I have hired more help for all of this, just yesterday in fact. Angela, will you please stand. As a team, the three of us, Melinda, Angela and I will be able to better meet the needs of our growing group of women.

I know that those of you who are here tonight are some of the most enthusiastic in the bunch. I thank you for your support of this program, and your contagious excitement that helps it to flourish. Tomorrow many of you will be accomplishing new goals and breaking old records. Many of you will be running a 5k race for the first time. If tomorrow will be your first race, or you experienced your first race during this season of Moms On The Run, will you please stand? {We had DOZENS of women standing!!} Yes, they definitely deserve that round of applause.

With that, we have a race to get ready for, so let’s get to those carbs!

Top Ten Tips for Race Day

2011-08-23T22:18:00.000-07:00

1. Don’t sleep in. Allow plenty of time for a small meal in advance of the race (see “nutrition before and after” blog) and for your extra bathroom visits you may have due to extra hydration or nerves. Certainly allow for extra time for the LINES that may exist for the toilets right before the race.

2. Review your mental game. See the “Winning the Mental Games” blog for ideas on getting through the mental challenges of running. Visualize yourself staying strong to the end and having a successful race. How much of your strength and endurance is in your mind?

3. Double knot your shoes for convenience and safety. You won’t want to stop during the race when the laces come undone.

4. Get in a proper warm-up first. Beginning runners can just walk for a warm-up and then ease into the run at race time. Intermediates with a time goal who are going to start right out at that race pace need to be jogging a little a few minutes before you line up. Getting the muscles warmed up will also give you a chance to stretch before the race while you’re in line to go.

5. Line up with those who you believe are about at your level at the start. Don’t line up in the first half unless you really expect to be in the first half of the finishers. Allow plenty of space for the elite athletes to have their top spots, for courtesy and for safety. Many races will have pace markers to help you line up, but when this doesn’t exist you can ask those around you their mile pace to get an idea of where you should be.

6. Don’t start out too fast. This can be a challenge as you get caught up in the excitement of the starting line push. Know your pace and if you are questioning if you can go harder tell yourself that you can always speed up after you hear the first split. (Many races will provide your time at the mile marker.)

7. Three Quick Steps! 1 2 3! This is my favorite racing tip from my cross-country days. Anytime you are coming off the top of a hill or have just rounded a corner it’s really easy to allow your pace to slip instead of picking back up to the pace you were at just seconds before. Anytime you have slowed, try telling yourself to just take 3 quick steps and see if you don’t naturally fall into that new pace. We would count “1 2 3” in our heads or chant a key word out loud such as “pow pow pow” as we cheered each other on.

8. Bring your support team! You will love to see a familiar face cheering along the route. When you are finished, stay along the course to cheer your fellow MOTR.

9. Have fun! Relax into your stride and breathe evenly.

10. Record your results online! You can note the distance, time, weather, and even rate the workout and include notes about it in your personal account on the MOTR website or using the new Android or iPhone apps.

Warming and Cooling

2011-08-23T22:13:00.000-07:00

I’ll be the first to admit I haven’t always been faithful to a proper warm-up and cool down. I think this becomes more challenging to stick with as an experienced runner who doesn’t feel a “need” to walk, and also as a busy mom who is trying to get the workout checked off her list. But let’s take a little closer at why we want to give these workout components the time they deserve and how to do them effectively.

The warm-up eases the whole body into the workout – your heart, lungs, joints and heart. It gets the blood flowing properly to increase oxygen delivery to the muscles and minimizes the stress on your heart when you start to run. So not only are you easing the joints into the workout to prevent injuries, but you are increasing the effectiveness of the workout as well! Oxygen in the muscles = better results. Your flexibility, elasticity and range of motion will all be increased.

A proper warm-up for running regardless of your fitness level is to begin with a walk, picking up pace as you get closer to the run. 5+ minutes is sufficient but I’ll give the green light at 2-3 minutes of walking for more experienced runners.

The cool-down keeps blood properly circulating as your body slows. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly. If you stop running suddenly with no cool down your blood will "pool" in your muscles and veins, causing swelling, pain or dizziness.

Brisk walking is appropriate after a run. Whatever you do, don’t stop moving! The finish line should mean it’s okay to slow down now… but not okay to stop. After the cardiovascular cool-down go right into stretching or your strength exercises (and then immediate stretching) – I recommend at least stretching the hamstrings good before going into strength. You want to take full advantage of the increased flexibility of those warmed-up muscles.

Top Ten Reasons you don't want to miss the Awards Celebration on August 26th!

2011-08-16T09:10:00.000-07:00

Here they are, the Top Ten Reasons you don't want to miss the banquet...

10. Packet Pickup! This just in! We will have race packet pickup from 5:45-6:15 p.m. so you can avoid the race-day lines!
9. Carbo-loading for the big day
8. Fun Prize Giveaways
7. Inspirational awards
6. Find out what your instructor REALLY thinks of you :)
5. Laurie Kocanda (ultra-marathoning MOM! and local co-author "Hot (Sweaty) Mamas: 5 Secrets to Life as a Fit Mom"
4. Kara Thom (triathlete mom who writes for multiple fitness publications, and co-author of "How (Sweaty) Mamas"
3. Hear an update from Jennifera Silvera LINDEMER on her new life since last year
2. You will receive a free gift valued at higher than the price of your ticket.
1. Did I mention Packet Pickup? Pre-register for the race NOW to ensure they will have your number there! Register through active.com or download a form at shawnsilvera.org

Hope to see you there!

Barefoot Running

2011-08-12T11:44:00.000-07:00

This isn't an easy blog to write since I can't pretend to be an expert on something I've never tried! Yet it's a hot topic in the running community so I will provide a couple of resources that give an outside perspective. Here are the pros and cons according to about.com and a shoe expert.

http://sportsmedicine.about.com/od/runningworkouts/a/Barefoot-Running.htm

http://www.cobblerbills.com/2011/08/01/barefoot-running-minimalist-shoes-pros-cons/

Personally I would like to try it; I'm curious! Yet I'm not quite ready to trade in my trusty shoes and "fix what isn't broken" for me. I do have friends that swear by their newfound love of barefoot. Most of these choose the vibram 5 fingers vs. actually going barefoot.

Shoes or no shoes, happy running feet these last few weeks as we prepare for the big day!

Metabolism Magic

2011-08-02T12:37:00.001-07:00

Why do 95% of dieters gain back the weight they lose, often ending up with more weight than they started with?

I believe this is primarily a result of failure to protect the metabolism during weight loss. When I work with women one-on-one who are tired of the weight cycling, my first priority is to help them build a better metabolic rate. This is not the fastest way to weight loss. In fact, it can slow down weight loss at times in favor of fat loss (preserving muscle). But fast weight loss is quickly regained because of the plummeting metabolic rate it causes. Here are just a few basic hints at turning your body into a more efficient fat-burning machine.

1. Lift weights (boot camp!).

This is the only way to avoid muscle loss while you lose weight; cardio is not enough. For every pound of muscle on your body you burn 30-50 calories a day. A pound of fat will get you 2. You will preserve as much muscle as you can during your weight loss by incorporating strength training into your workout 2-3 times a week. When you do lose the weight, the result will be a healthy body composition and a lean, tone physique instead of the infamous "skinny fat." As a trainer I have measured women of 125 pounds at 40% body fat. There is nothing healthy about this and I guarantee that woman does not feel attractive underneath her size 6 jeans.

2. Do not eat less.

Of course there may be situations where overeating is occurring and calorie reduction is needed. But often with women we see a trend of chronic low calorie dieting with plateaued weight loss well before a healthy goal is met. In general, when we reduce caloric consumption we decrease the metabolic rate, and when we increase caloric expenditure through exercise, we increase it. Weight loss is NOT as simple as "calories in, calories out." Focus on making healthier food choices instead of eating less. Consume nutrients your body will know how to use to repair cells and burn fat. Avoid sugar and all refined carbohydrates except for quick energy to prepare for or recover from a hard workout.

3. Exercise more.

This may be old wisdom, but there is a misunderstanding of the role of exercise in weight loss. Again, it's not just calories in, calories out. Avoiding a cookie for dessert is not "equal to" running 2 miles. Exercise increses oxygen in the body and creates a favorable environment for fat-burning all day long. Your metabolic rate will be higher for several hours following an exercise session.

4. Use intervals.

See previous blog :). You will have much better results in terms of fat-burning and fitness level with 30 minutes of intense intervals than a 6 mile steady pace run.

5. Eat often, and eat balanced.

Fuel your metabolic furnace by not going more than 2-3 hours without food. Choose balanced selections - protein and/or fats with your carbohydrates every time to reduce the insulin response. Insulin is not your friend when it comes to fat-burning.

6. Sleep!

More and more studies lately are looking at the effect of sleep deprivation on our waist lines and the results aren't pretty. Getting less than 7-8 hours a night appears to lower your metabolism and also increase caloric consumption.

7. Drink water.

Studies have shown that improving hydration levels increases metabolism. Water is the medium in which all metabolic reactions take place and "survival mode" is not a good place to be when you want your body to do the extra work of burning fat. Bonus tip: drink it cold! Just the work of your stomach heating it during digestion will cause a spike in your metabolic rate.

Why Intervals

2011-08-02T12:21:00.001-07:00

Sure, intervals are a great way to ease into a more difficult exercise program or learn to run. But the reason we prioritize interval training in MOTR is so much more than that! Below is an article I wrote for a local paper last year on the many benefits of intervals.

Interval Training: a faster way to burn fat

What’s all this buzz about interval training? Is it really the best way to lose weight? There is an impressive amount of research out there now that says YES! Study after study shows that cardio workouts with speed intervals are much more effective at burning fat than workouts done at a steady pace. One recent study in the Journal of Applied Physiology found an interval workout regime to burn 36% more fat than steady state cardio work in the same amount of time, and other studies have produced even higher numbers – some showing up to 9 times the amount of fat loss.

So what exactly is interval training? Mayoclinic.com defines it as simply alternating bursts of intense activity with intervals of lighter activity. Interval training is versatile because it can be incorporated as part of any exercise routine and can be accomplished through any method of movement.

The fat-burning magic of interval training is largely due to EPOC or “Excess Post-exercise Oxygen Consumption” from a high-intensity workout. The body uses a lot more oxygen after a tough workout than it usually does at rest. The intensity of these workouts causes the energy stores in your muscles to become depleted, which causes the body to turn to stored fat for energy, and the extra oxygen available creates a favorable environment for fat-burning in the hours that follow your workout session. To put this in layman’s terms, your metabolic rate will be higher throughout the day – burning more fat even 36 hours after the workout.

The benefits of interval training go beyond fat-burning. Evidence is turning up that shows it improves cardiovascular health, decreases the risk of type 2 diabetes, improves sports performance and increases exercise adherence since it is perceived as being less boring.

An easy way to get started with an interval program is to try a 1:3 work recovery ratio. After a 5 minute walking warm-up, walk or jog at an intense pace that feels close to your maximum ability for one minute. Follow this with a three minute recovery, walking or jogging at a pace you can maintain. After 3-5 cycles finish with a 5 minute walking cool-down. Due to the intense nature of interval training it is advisable to consult with your physician before beginning this type of a program.

Nutrition Before & After Runs

2011-07-20T11:38:00.000-07:00

What are the perfect foods to eat before and after a run?

Below are some general guidelines that may or may not be right for you. Some people do better with more or less carbohydrates in general; or with their pre-race meal earlier or later… do some experimenting with your workouts that don’t matter as much, so you can learn more about your body and be prepared to do what’s best for you come race day.

Before

A good carbohydrate meal ideally 2 hours in advance of the event is important for providing the energy you need to get through your race feeling good. This means no sleeping in race morning! Most people do okay good having finished the food by an hour in advance however you will still be digesting it during your run. Personally I like to finish eating about a half hour before, and this doesn’t bother my stomach as it may most people. Some examples of good pre-race foods are bananas (my favorite!), oatmeal, and whole grain bread with honey. For fluids, 8 oz of water 1-2 hours before the race, and another 8 oz in the 60-30 minutes before, are suggested amounts assuming you can make time for a pre-race potty break. Most of your hydration should be done in the days before – so stay hydrated at all times!

After

Once again you need adequate carbohydrate consumption afterwards to replace the energy you used up in the run. Sure it was nice to burn those calories, but if you don’t replace your glycogen stores shortly after your event, your workouts will suffer in the following week. Get the calories in right away in the first half hour after. Protein is important as well. Before the event you didn’t want or need them – they’re just harder to digest and may interfere with your performance. Afterwards, you need moderate protein to help start repairing those hard-working muscle cells. Here’s my plug for Olympia Granola bars – and not just because they are our sponsor! They really are the perfectly balanced post-race recovery food, with plenty of carbs and 9-10 g of protein per bar. Tasty too. Some other options are bread with peanut butter, fruit and nuts, or a protein shake with half a serving of protein powder. For fluid replacement consider a natural sports drink or coconut water immediately following the run.

Race Considerations

For a distance of 10k or longer, consider a carbo-loading regimen in the week before the race. This could be as simple as eating more complex carbohydrates in the 2 days before the event to store up energy, to a more advanced plan of depriving the muscles of carbs by eating extra protein at the beginning of the week such that your body more easily wants to soak up those carbs when they are available before the race. If you try the low-carb plan at the beginning of the week, be sure to increase your water intake as your body will lose water more easily. We will cover carbo-loading at depth more in the future - when we have more MOTR ready for their first marathon!

To sum up -

Carbs before, carbs and protein after (moderate fat consumption after is fine as well), and experiment with your workouts so that you know how your body will react for races.

Trail Safety - a police perspective

2011-07-17T20:10:00.000-07:00

Q: How can I be safe when I’m out running alone on the trails? Should I carry pepper spray?

This is too important of a question for me to do it justice, so I have asked the opinion of Detective Ben Johnson from the Blaine Police Department. Here is what he has to say:

A: I do not recommend carrying pepper spray. For starters, its effectiveness varies too much and people put too much confidence in it. Some people are highly sensitive to it and some are not very bothered. Some attackers will simply get angrier. Then, when it doesn't work victims are prone to freeze and not know what to do next. It isn’t like you see in the movies where there is an immediate effect. It can take a long 5-10 seconds for the effect to take place, and during that time when there is no response the victim might panic. Also, people need to understand that when they spray someone there is a high likelihood some of it will get on them. I don’t use it on duty because I am very sensitive to the stuff and personally don't want to risk getting it on me, because if I do, I can't see.

More important is general awareness of one’s surroundings. This includes the location, lighting, and the amount of other citizens (witnesses) in area/trails/etc. Simply being smart and using common sense will keep people safe most of the time. Of course it is most ideal to run with a partner. But for solo runs, never run after dark, and as hard as this is to hear, do not run with headphones in. This prevents a person from being aware of their surroundings.

Have a practiced plan in place for when self-defense is needed. Self-defense moves don’t need to be complex martial arts moves. Self-defense is as simple as striking the groin or gouging an eye. Women may wince at the thought of gouging an attackers eye out, but it is a great defense move and easy to perform. Understand the alternative! You need to be prepared with the mental fortitude to do what it takes to survive. I tell people to use multiple strikes to disable the attacker and then run away. Too often people think an attacker will stop if they hit them once. Not likely. You need to have a plan, and a willingness to follow through on that plan.

Feet!

2011-07-12T09:41:00.000-07:00

This post is courtesy of guest blogger Beth Jensen, instructor from White Bear Lake. For more from Beth check out: http://momsontherunwbl.wordpress.com

Some of you might be experiencing blisters, hot spots, calluses, and/or “black toe” (hopefully not already on the last one!) already. Here are some tips I’ve found useful for keeping your feet healthy. First, socks. The best socks for running or walking are ones with a cotton blend (usually cotton/polyester), synthetic (polyester, nylon), or others (bamboo, wool), but not straight cotton. Look for labels like “CoolMax” or “sweat-wicking.” Thickness of the socks are a personal preference. Some like very thin socks to let their feet breathe well and others like the cushioning of thicker socks which is fine as long as it is not an all cotton sock. There are a lot of “performance” socks that average around $12/pair. Many of these are shaped to fit your feet better (they are labeled Left/Right like shoes) and have targeted cushioning for the common hot spots for runners or walkers. I’ve worn a variety of socks and although the performance socks are more comfy for the longer distances, I’ve also had a lot of success from the big multi-pack of sweat wicking socks from Target I’ve had for years (and are just starting to wear out).

Other options for reducing blisters/hot spots is to wear 2 pairs of socks (usually thinner socks work better for this) or putting petroleum jelly/Vaseline on your feet before putting them in your socks (I’ve done this for all of my long runs). Make sure to keep your toenails trimmed as well.

The last foot problem is “black toe.” This happens when one of your toenails bangs up against the top of your shoe over a long period of time and causes a blood blister to form under the nail. Having properly fitting shoes, a distance of a thumbs width between your big toe and the front of the shoe, can help prevent black toe. Once it has formed, you can put a sterilized needle in and drain the pressure of the blister. Hopefully this won’t happen to anyone this season because it happens more often with longer distance running, but it isn’t a major problem once the blister is drained and kept clean.

Beat the Heat: Tips for running when it's HOT!

2011-07-06T13:02:00.000-07:00

It’s the heat more than the increase in the interval schedule that’s making our workouts real tough these days! Here are some tips for making it through during these hottest days of summer.

1. Safety first: If the heat index (temperature combined with humidity) is over 100, choose to exercise indoors.
2. Lower your expectations. Change your goal for the day – maybe just to finish the workout! Understand that every 5 degree increase in temp can lower your pace by 20-30 seconds a mile.
3. Drink extra water – consider bringing a water bottle with you during your workout, but especially be drinking a lot the day of/day before to get yourself extra hydrated. Cold water is more beneficial in these temps than room temperature water. Also, help drop your core temperature by pouring water on your head!
4. Be willing to alter your workouts – it’s okay to do more cross-training (swimming! water running!) and less running…when you do run, head out earlier in the morning or later in the evening. Sunrise is best.
5. Consider adding a sports electrolyte drink for a little more energy. Choose a natural brand that does not contain artificial flavors or colors such as Recharge or Y Water. Also check out some of the online recipes available to make your own.
6. Clothing: wear a visor and/or a sweat band; a hat will not allow the heat to escape your head. Wear performance materials that wick sweat away from the body rather than cotton.
7. Embrace your chance to soak up some vitamin D by choosing only moderate protection sunscreen made from natural ingredients such as titanium dioxide and zinc oxide. Chemical sunblocks will increase your risk of skin cancer. There are many acceptable choices available at your local natural foods store; check out bronze sponsor Fresh & Natural for a great selection.
8. Get creative to stay cool: here are some tips I found in Runner’s World, definitely on the creative side!

Miami Ice: Steve Brookner of the Bikila Athletic Club in Miami came up with this idea while running the marathon leg of Ironman Arizona. "They had thin sponges at each aid station," he says. "So I took one and grabbed a couple of ice cubes." He put the cubes on top of the sponge, then put his hat on over both. As the ice melted into the sponge, it created a cool spot on his head and a nice trickle of water running down his neck.

The Tucson Cold Cap: Randy Accetta, president of the Southern Arizona Roadrunners and a 1996 Olympic Trials marathoner, keeps his head cool in the extreme heat of Tucson with his "cold cap." "I'll soak a baseball cap in water and put it in the fridge for at least 30 minutes or overnight before a morning run," he says. "An old baseball cap retains the moisture longer than the new technical hats."

The Badwater Bandanna: For years, Denise Jones puzzled over the best way to keep the competitors in the Badwater Ultramarathon cool. Finally, Jones--considered the "dean" of Badwater aid-station volunteers--came up with the answer: Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line, just below one tip of the bandanna. Then roll it up "like a burrito," and tie it around your neck. "We've found that this is the best way to keep runners cool," she says. "It feels wonderful.

Winning Those Mental Games

2011-06-27T19:59:00.000-07:00

Sometimes it’s the mental fatigue that breaks us down more quickly than the physical challenge of running. Try these tips to break through your next mental block:

~Take a drink. Bring an electrolyte drink with you on longer runs because the hydration and energy will give you the boost when you need it.

~Break down your workout into small bits and pieces. Can you last just 5 more minutes? Can you make it to the next stop sign? Set tiny goals and celebrate each accomplishment.

~Use positive self-talk. Are you doing the best you can? Are you in better shape than you were 2 months ago? Are you going to feel great today when your workout is done?

~Play games with your eyes. Squint. Change your focus. Look further ahead of you. How far ahead can you see?

~Occupy your mind. Count your breaths. Count your steps. What is your per-minute stride rate? How long does it take to run 1,000 steps?

~Clear your mind. Practice running “in the moment.” What does this feel like?

~Imagine. Imagine yourself running effortlessly. Imagine yourself running in a desired athletic event or on a favorite course or in an exotic destination. Pass imaginary competitors. Imagine yourself running with a purpose. Imagine your goal.

What are your favorite tricks for getting through those tough spots on your runs?

Help with Hills

2011-06-20T11:24:00.000-07:00

Hills add great variety to your runs and make you stronger too! Try adding hills to your workout this week with these tips:

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.

Befriending the Foam Roller

2011-06-14T12:12:00.000-07:00

Stretching alone is sometimes not enough to prevent injuries in the case where the muscles have developed knots. The best way to prevent these knots is a foam roller, a firm log 6 inches in diameter that can put pressure against them with the help of your body weight.

Here are some tips for using them:

1. Roll back and forth across the painful or stiff area for 60 seconds.
2. Spend extra time directly over the knot or trigger point itself.
3. Roll the injured area two to three times a day. For prevention of injuries, two to three times a week is recommended.
4. Avoid rolling over bony areas.
5. Always stretch the area following foam rolling.

Spend some time on google to find the following exercises:

IT band roll, quad roll, hamstring roll, calves roll

Here is a Runner's World article that has a few descriptions:

http://www.runnersworld.com/article/0,7120,s6-241-285--11556-0,00.html

STRENGTH TRAINING TO PREVENT INJURIES AND PERFORM STRONGER

2011-06-09T11:08:00.000-07:00

STRENGTH TRAINING TO PREVENT INJURIES AND PERFORM STRONGER

Strength training is important for more than just toning up and boosting your metabolism. For runners it is essential to prevent injuries by balancing areas of weakness in the body and stabilizing the joints. It also improves performance by enhancing muscular endurance for distance and increasing strength for speed.

Core training is especially important for performance, and leg training is especially important for knee injury prevention. Shoulder training is important for beginners who struggle with shoulder fatigue.

An exercise ball is a great way to be able to do a basic workout any time at home. Do 12-15+ reps of each exercise, and two sets as you become familiar with the routine.

*Try these basics as a starting point if you are new to strength training:

Squat against the ball (one or two legs)

Lying Leg Curl (dig heels into ball)

Hint: DO TWO SETS of squats for every set of leg curls; runners tend to have hamstrings that are disproportionately strong compared to their quadriceps.

Basic Crunch on Ball (adjust position on ball to control difficulty level)

Opposite Arm/Leg Raise for the low back

Front Shoulder Raises with light dumbbells

Rear Shoulder Raises with light dumbbells

*This is not a complete strength routine, but rather one that focuses on basic performance and injury prevention for runner. Proper form is essential.

Perfect Pacing

2011-05-31T19:11:00.000-07:00

Many different strategies exist; the important one is what works for you!

~The “even pacing” strategy says that it is best to start out at a pace that you can maintain and finish at. This is a great goal for beginners because one of the most common mistakes they make is to start out too fast. Always start slower than you think you need to! If you are able to complete the intervals in the first half of the workout just fine, and you are struggling to finish the intervals in the second half of the workout, chances are you are doing the intervals in the first half too fast.

~The “even effort” strategy is the most common for beginners and it involves maintaining the same perceived effort level throughout the race. This will result in slowing throughout the workout due to the increased perceived effort level as you fatigue. This type of pacing will allow you to finish comfortably, but will not result in optimal performance. We discourage this in MOTR as it is easy for this to become a habit rather than the more optimal even pacing. “Even pacing” also allows class to stay on schedule by bringing all the runners in together at the same time after the workout.

~Buy a pacing watch with GPS or use a running app like MapMyRun

~Your pace is just that. YOUR pace. Do whatever feels comfortable for you. Your rate of perceived exertion during a steady-pace training run should usually be about a 7 on a scale of 1-10. Pay attention to your breathing to find your pace using last week’s breathing tips.

~There are specific pacing strategies that can be beneficial for racing which will be discussed at the end of the season when we prep for race day.

Learning to BREATHE

2011-05-25T17:10:00.000-07:00

BREATHING TECHNIQUES

~Learn to breathe more fully. Shallow breathing doesn’t exercise the diaphragm and lungs enough and most people only use a small amount of their lung capacity. Belly breathing is better than chest breathing (practice lying down observing stomach physically rising and falling). Most runners do better breathing primarily through the mouths. You will naturally breathe through mouth and nose. You can experiment with nose inhaling if you struggle with sideaches or are running in cold weather.

~Breathe deeply before a workout to oxygenate your cells. This creates energy. The more oxygen in your blood, the less fatigued and more mentally alert you are. One of the primary reasons you need a walking warm-up before running is for your lungs.

~Breathe naturally. If you feel your breathing is uneven, try counting out your strides with each breath, trying to maintain an even pattern of 2-2 or 3-3. (exhale left right, inhale left right… exhale left right left, inhale right left right) If you struggle with sideaches in the 2-2 pattern, try varying which foot lands first at the beginning of the stride. If your “natural” breathing rhythm is not an even pace for your inhale and exhale, don’t worry about it! Some people breathe 2-1 for example.

~Focus on your breathing to help you relax while exercising.

~Your breath should be pretty quiet! If you can hear yourself you are working out too hard.

~It is often the cardiovascular part of running that is so challenging for beginners. Many describe “difficulty” breathing. They’re going along at a pace that feels good to their legs, but their lungs can’t keep up. The only solution for this is to slow down. Your pace should always be as do-able for your lungs as it is for your legs.

Good Running Form, from Head to Toe!

2011-05-16T18:47:00.000-07:00

Proper form is important to learn right away as you start out on your running journey. No more slouching or pounding on the heels! Read on to stay injury-free and perform well this season.

Head
Look ahead naturally, not down at your feet. This will straighten your neck and back, and bring them into alignment. Don't crane your neck or allow your chin to jut out.

Shoulders
Relax! This is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders should remain level and not dip from side to side with each stride. One tip for relaxing the shoulders is touching pointer finger loosely to thumb tip, or anything to keep the hands relaxed as described below.

Arms
They aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body. Keep them between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso
If you are keeping your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten. This efficient, upright position promotes optimal lung capacity and stride length. "Run tall" or stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath to straighten again. As you exhale simply maintain that upright position.

Hips
If your torso is properly positioned your hips should be too, pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. For good hip position, think of your pelvis as a bowl filled with marbles, then try not to tilt the bowl and spill the marbles.

Legs/Stride
Rather than the high knee lift of sprinters, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate forward movement instead of wasting energy on vertical movement. At proper stride length your feet should land directly underneath your body. When your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet
To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. This is very important to shin splint prevention and a key mistake beginners make is heavy heel landing. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles push you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is “springy” and quiet.

Lots to learn this spring and summer in MOTR!

2011-05-13T19:16:00.001-07:00

This Just In... our 2011 running curriculum! Make it to class each week for lots of great info from your favorite instructors.

Apr 25 SHIN SPLINT PREVENTION
May 2 RUNNER Q&A, get to know each other
May 9 RUNNER Q&A
May 16 GOOD RUNNING FORM FROM HEAD TO TOE
May 23 BREATHING TECHNIQUES
May 30 PERFECT PACING
Jun 6 STRENGTH TRAINING TO PREVENT INJURIES AND PERFORM STRONGER
Jun 13 BEFRIENDING THE FOAM ROLLER
Jun 20 HELP WITH HILLS
Jun 27 WINNING THOSE MENTAL GAMES
Jul 4 HOT WEATHER RUNNING
Jul 11 BLISTERS AND FOOT CARE
Jul 18 NUTRITION BEFORE AND AFTER RUNS
Jul 25 INTERVAL TRAINING
Aug 1 METABOLISM MAGIC
Aug 8 BAREFOOT RUNNING
Aug 15 PROPER WARM-UP AND COOL-DOWN
Aug 22 RACE-DAY TIPS

Runnin' in the Rain

2011-04-28T21:10:00.001-07:00

We are off to a rainy start for our 2011 running season! We all prefer the sunny days coming up, but we might as well know how to dress for success in all types of weather. Especially those of us willing to brave the elements for "Minnesota's Annual Rite of Spring" this weekend.

Here are a few basic things to keep in mind for rain-running. I want to thank Forest Lake MOTR Angi for sharing some of these tips from the Running Room!

~Do not run in a storm! Safety first, avoid the lightening.
~Stay hydrated. Your need for water internally does not decrease when you are drenched. :)
~Wear technical material; cotton holds moisture.
~Dress according to the temperature, not the rain. Don't wear a rain jacket if it is warm enough that you would usually go without a jacket. Remember the 20 degree rule: when running, dress as though it is 20 degrees warmer than it is.
~If you are going to wear a jacket make sure it's water resistant, not waterproof, so your skin is able to breathe and stay cool.
~Wear a visor or running hat to keep the rain out of your face.
~Dry out your shoes well afterwards to maintain them.
~Enjoy! If the temp's not too cool, running in the rain is fun! We'll be hoping for that rain in July.

Kid-friendly veggies: Pumpkin or Squash Muffins

2011-03-26T15:33:00.001-07:00

This is a continuation of a facebook discussion on the Premier Physique page. Ideas for getting kids to eat more veggies!

Here's a recipe I just tried from a friend and my kids loved them: 2 cups oats, 1 cup liquid coconut oil, grapeseed or other healthy oil, 2 cups of organic non-homogenized milk, 1 cup Rapadura whole unrefined cane sugar, a can of pumpkin (or use squash!), teaspoon vanilla and 2 organic eggs. Dry mix: 2 cups flour (I use a gluten-free coconut blend, another good option would be organic white whole wheat flour), 1 teaspoon baking soda, 1 teaspoon baking powder, 1 teaspoon sea salt, and a few teaspoons flax. Mix dry into wet stuff. Then add about a tablespoon of cinnamon and 2 tablespoons of pumpkin pie seasoning. Then mix in: dried cranberries, organic chocolate chips and/or nuts. Bake at 350 for about a half hour, maybe less.

My kids loved them and want to make them again tonight! Last time was pumpkin so tonight it's squash muffins.

Say YES to New Shoes

2011-02-27T20:04:00.000-08:00

For those of you who invested time and money last year on finding those perfect shoes… You got the professional fitting, the shoes worked out great… bingo! You’re done, right? You’re all set to go for this year.

Well not so fast… the good news is your shoe shopping will probably go quicker this year… the not-so-bad news is yes, you need new shoes!

The cushion in running shoes starts to break down over time. Just like your oil in your car needs to be changed every 3,000 miles or 3 months, your running shoes need to be changed every 500 miles OR once a year.

So check out the FAQ page for a list of friendly local stores who offer us a discount, and If you just loved your shoe from last year, chances are you will do well again by buying the current model. However, don’t assume this, because a shoe with the same brand and model name can change from year to year. If you didn’t love your shoe from last year, a description to a shoe-fitting expert can quickly help them to find your better solution. Happy shoe shopping!

What's New in 2011

2011-01-09T13:30:00.000-08:00

There’s a lot going on at Moms On The Run as we gear up for our 2011 season. It’s just about time to start getting excited! Here is some “what’s new” for this year:

We are adding 4 new locations, Stillwater, Andover/Coon Rapids, Maple Grove and Eden Prairie.

As much as possible, all locations will have at least 2 instructors, one for the beginners and one for intermediate runners.

A 10k training option available in June and July at all 2010 locations.

A 10 mile training will run August and September (a separate September class will meet at a central metro location 4 times).

Stretch smart! An educational component will be incorporated into the stretching time. Topics will include running technique, breathing, stretching, etc.

Boot Camp will cost less so that more women can add this important component of the workout.

Streamlined communication processes with web and email will mean more info in less of your time.

An online store will make it easier to order extra shirts and other MOTR clothing items.

Nutrition challenges will be modified so that participants can choose a goal that is fitting to their current lifestyle.

Change of Terrain – We are going to have some optional “swap days” just for fun, to check out other MOTR classes!

Shirts – we are looking into technical shirts rather than cotton for more comfortable running during the hottest months.

Pricing - See below for information on the new pricing structure for the future of the program.

Do you have a friend who is interested in one of our new locations for 2011? They can get 10% off just for your referral! Thanks for helping us spread the word to new parts of the metro.

New Pricing Structure

2011-01-09T13:01:00.000-08:00

Our 2011 season is just around the corner! Here's what you need to know about discounts for past participants and more.

In the past it has been my goal that once a person joins the program their price will not go up for future seasons, even as moderate price increases occur. For 2011 we've established a more simpler system than "remembering who paid what which year."

Silver Members (past participants of 1 year) will receive 10% off every year.
Gold Members (2 year participants) will receive 20% off.
Platinum Members (3 years and beyond) will receive 30% off.

This should keep the price the same as it has been in the past or bring it down slightly. I do not foresee price increases happening ever year, although they have happened the last few years to compensate for pricing that began too low to support the program.

These percentages reflect a discount on the 5k training only, and not the additional options such as boot camp or the 10k training. In 2011, boot camp pricing is going down about 30% so that more women can participate in this important part of the program.

The other change for 2011 is that the price will vary by city to reflect differences in cost of living and advertising costs in the various locations.

Scholarships will still be available on a need basis. If you know of a business that would like to sponsor the program this year to provide scholarships and shirts,let me know! Advertising opportunities are available in return.

Win Over Weight Gain: Top 10 Tips for your Holidays

2010-12-14T21:35:00.000-08:00

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.

Your "Stuck Inside" Workout of the Day

2010-12-11T10:13:00.000-08:00

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!

5k to 5 miles

2010-09-27T14:13:00.001-07:00

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!

Biggest Loser and Most Inspirational 2010

2010-09-01T13:38:00.000-07:00

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

Karissa's 2010 End-of-season Address

2010-08-29T21:20:00.000-07:00

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!

But I Don't Want to Get Bigger!

2010-08-20T15:49:00.001-07:00

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.

Why Women Need Weights

2010-08-10T14:19:00.000-07:00

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!

Help with Hills

2010-07-27T16:21:00.000-07:00

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

2010-07-27T16:01:00.000-07:00

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

Be Water-Wise

2010-07-06T20:49:00.000-07:00

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.

Start your Day off Right in 15 minutes!

2010-04-18T16:29:00.000-07:00

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.

"But I'm so out of shape!"

2010-02-23T08:17:00.000-08:00

"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!

MOMS are in the news!

2010-02-10T11:01:00.000-08:00

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

Moms are on the Run!

2010-02-10T10:56:00.000-08:00

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!