C Moms Run

We had a very fun time with Olympian Carrie Tollefson filming an episode for her website, www.CTolleRun.com

Check this out, and share with your friends!

http://www.youtube.com/watch?v=luzfU1DpYXg

Building the Confidence you Need for Success

This is post 3 of a three-part series by guest writer Anne Kelly, President of Junonia ~ Activewear for Plus Size Women

There are two parts to building up self-confidence: setting goals and achieving them, and protecting yourself from anyone who might want to take away from it.

Setting Goals
Self confidence doesn’t come in pill form. It comes from actually doing things. Taking the first steps can be scary, and sometimes the phrase “Fake it ‘til you make it” can help. Put yourself out there, and you’ll soon see your self-confidence increasing. Start with small things, and work your way up to your dreams. Do you want to build your self-confidence even faster? Help someone else increase theirs! It’s a win-win.

Protecting Your Self-confidence
Self-confidence is a very important part of being an effective human. It is not selfish or arrogant. Self-confident people rarely whine. It is really nice to be around self-confident people. Self-confident people get things done.
However, I have to admit there are some jealous and bullying types who take as their mission in life tearing down the self confidence of others. So protect yourself from these controlling types. Be aware they exist, and that they do this to everyone—NOT JUST YOU. Get away from them. They may be the first to sabotage your efforts in your weight loss program.

If you must interact with these unfortunates, set your rules: “I do not tolerate abusive language.” “My workout time is sacred, I must leave at 5.” Do not engage in useless arguments. Find other self-confident people to support you in positive ways. Don’t let the bully make you cringe; stand up tall, look them in the eye and state your position. Well-done!

Be The Tortoise: Slow and Steady Wins!

This is post 2 in a 3 part series by Anne Kelly, President of Junonia ~ Activewear for Plus Size Women.

You’ve decided to improve your fitness, you’ve signed up for the class.  CONGRATULATIONS.  But now you are feeling really anxious.  “What if I can’t keep up?”   The answer - it is okay to work up to fitness goals at a slow pace! Slow and steady wins the race. Here are some things to remember:

Step One:  EVERYONE has been just where you are.  Really?  All those fit and skinny women know what it’s like to be the slowest one in gym class?  Well, maybe not the slowest, but they all know what it is like to be de-conditioned, coming off an injury or illness, or starting a new activity.  You are not alone.  In my experience (as often the slowest person in a class) the rest of the class will be on your side, supportive and sympathetic.  (I always feel I am providing a special service by being the slowest person in the class.)

Step Two:  DO NOT HURT YOURSELF.  Be kind to your mind and body.  I’m heavier and my knees twinge occasionally.  So I never do the full jumping things—I always modify, and guess what, my knees are fine!  But I can do the full abdominal exercises, arms exercises, and I can still get my heart rate as high as I want without jumping. Does anyone else care?  Of course not. 

Step Three:  BE A TORTOISE not a hare.  Slow and steady will definitely win.  In fact, even high level athletes use the 10% rule: Increase your distance OR intensity NO MORE than 10% over the last workout.  Never do both at once.  So let’s say you are nicely doing 10 burpees.  Next time you should do 11, not more.  The time after that 12, etc.  within two weeks you’ll probably be doing about 20—and that’s a lot of burpees!  Or you are easily walking 2 blocks.  The next day you do 2 blocks and 2 houses.  The day after 2 blocks and 4 houses, etc.  Within two weeks you are doing a quarter mile, and it will feel easy.  Remember, there is no hurry.  Those tortoises are really smart.

Step Four:  CELEBRATE your success!  You deserve it.  This is the most important step, to congratulate yourself for making your life better.  It’s the nicest thing you can do for the world.

Saving Lives

Wow, Shannon from last year's Eden Prairie class says Moms On The Run saved her life, literally!

We can just not underestimate the importance of our cardiovascular health and our regular commitment to the activities that help us achieve it despite our busy schedules. Here's what Shannon shared with us today!

"I just wanted to thank Moms on the Run for an incredible program. I was a reluctant runner when I joined the program. Always last in the pack, but knew I needed to stick with it. Besides getting me in shape, it's just an absolute blast to be a part of it & meet other moms. Last fall, I had a heart attack. My cardiologist told me he thinks the only reason I survived is because of the cardiovascular health of my heart - 100% attributable to my running program. So thank you, Moms on the Run, for not only teaching me to love running, but also for saving my life - literally." Shannon Blackwell, 39, Chaska, MN

Getting Comfortable in a Workout Routine as a Plus-size Woman

This is the first post in a 3 part series by Anne Kelly, President of Junonia Activewear.

Are you are larger woman? I am, so I know what it feels like to the biggest person in a beginning running group, or a boot camp class. Here’s some advice to help make you comfortable and to make your experience really fun.

1. Bring someone about at your level, whatever their size may be. That way when you decide to run/walk, fast walk, or just walk as you get started, you will enjoy it, and not feel isolated.
2. You will get there! When you are carrying more mass, it will take you a little longer to build the muscle you need to carry you the distance, but you’ll be surprised how fast that will happen. Be patient so you don’t get injured. Follow the 10% rule: increase intensity OR distance by NO MORE than 10% each workout. Celebrate every small success. Don’t get overwhelmed by the big goal, step by step is how you will get there.
3. Understand heat. When you are larger, the fat you carry is nature’s insulation. So when you work out you will heat up faster than your skinny friends, especially at the beginning when your body is getting use to exercise. Pay attention! Do not get over-heated. Slow down. It is OK. Drink water. Wear a hat. Wear light wicking layers close to your skin so you can strip down as you heat up. Junonia has some great options!
4. Sweat is your friend. If you haven’t exercised in a long time, it may take a few weeks for your body to learn to sweat again. Until then be especially careful about over-heating!
5. Talk, laugh, get to know your exercise “neighbors,” invite them out to tea after. Don’t discriminate against them just because they are small! Embrace new friendships.

www.Junonia.com ~ specialists in plus size active and casual clothing.

All Shapes and Sizes

At MOTR we love that women from all walks of life have found a home with us ~ a comfort zone, a great group of friends, a support system of encouragement on the lifelong journey of fitness.

We are moms, we are not moms. We are fast and slow, work inside the home and out. We are married and single, divorced and even widowed. And we run to leave it all behind on the pavement.

We are young (18), and not so young (73!)...and we come in all shapes and sizes!

We want to be an organization that offers a comfortable entry into this lifelong journey of fitness, especially for those who feel they have a long way to go. Don't ever think "I have to lose the weight first" to come and join us.

It can take an extra vote of self-confidence when you have weight to lose and you are contemplating starting a running program. In the next couple weeks we will be posting some entries on this topic from a guest blogger, Anne Kelly, President of an active wear company that specializes in plus-size athletic clothing. You won't want to miss her encouragement, so check back soon!

Trail Safety - a police perspective

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.