"For where your treasure is, there your heart will be also." This well-known verse from the Bible (Matthew 6:21) challenges us to be wise about how we direct the resources given to us: our time, and our money.
I believe this concept has significant bearing on how we prioritize our resources as moms, and deserves great consideration when it comes to our fitness plans.
Good intentions simply do not put forth the commitment level that a financial investment has the potential to. This is one of the primary reasons that women who hire personal trainers are found to be profoundly more successful in their efforts than those who work out solo. But let's face it, personal training just isn't in everyone's budget! Group exercise programs can produce a similar level of accountability and success.
The investment you make can be a good predictor of your adherence to the program. As a fitness instructor I have experienced this firsthand; I have taught free classes before on Saturday mornings. And guess what - no one came!
When it comes right down to it, and you wake up on a Saturday morning just not in the mood to roll out of bed any earlier than you need to, it is often the fact that you already paid for the class that will get you there.
Not only is money a motivator, but it is often an indication of how we are prioritizing our resources. Yet resources can be hard to come by these days! Moms On The Run wants to help each and every mom move beyond good intentions and provides the structure and accountability to do so with affordable group pricing. MOTR also provides an opportunity for Fitness, Fun & Friendship, so being active becomes something moms get benefits from beyond the workout!
That said, we never want finances to be a preventative factor for our program. We encourage those who need financial aid to contact us regarding our scholarship program. We also accept donations to our scholarship fund from business sponsors as a way we can all work together to encourage healthy moms.
Showing posts with label motivation. Show all posts
Showing posts with label motivation. Show all posts
Wednesday, March 28, 2012
Wednesday, March 21, 2012
Invest in YOU, for the benefit of THEM
I was looking at signing up my daughter for dance classes this summer and noticed the adult classes cost only HALF as much as the classes for kids. This isn't a typo. It's a business owner's acknowledgement that moms just aren't willing to spend those prices on themselves.
As moms, we often really struggle with being willing to invest anything in to our own fitness regime. We pay crazy amounts of money and devote large quantities of time toward our kids' sports, leaving nothing left for ourselves. Our "unselfish" intentions aren't turning out so well though.
Are our kids learning to prioritize fitness? Are we getting the exercise we need to stay healthy and manage our stress well? Do we have our "own cups full" enough to spill out positive things to those we love most? I know I personally am much better-liked by my family after I've gotten my workout in!
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.
As moms, we often really struggle with being willing to invest anything in to our own fitness regime. We pay crazy amounts of money and devote large quantities of time toward our kids' sports, leaving nothing left for ourselves. Our "unselfish" intentions aren't turning out so well though.
Are our kids learning to prioritize fitness? Are we getting the exercise we need to stay healthy and manage our stress well? Do we have our "own cups full" enough to spill out positive things to those we love most? I know I personally am much better-liked by my family after I've gotten my workout in!
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.
Wednesday, March 14, 2012
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!
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!
Tuesday, March 13, 2012
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.
Monday, March 12, 2012
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
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
Sunday, March 11, 2012
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.
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.
Saturday, February 18, 2012
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!
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!
Monday, February 6, 2012
Running Strong in a Tough Economy
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!
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!
Thursday, December 29, 2011
Get SMARTER in 2012
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!
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!
Wednesday, November 30, 2011
Aim to Maintain: the MOTR Healthy Holidays Challenge!
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
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
Tuesday, November 22, 2011
Happy Thanksgiving Moms!
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!
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!
Thursday, October 13, 2011
Changing Lives, Stride by Stride
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.
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.
Tuesday, August 23, 2011
Top Ten Tips for Race Day
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.
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
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.
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.
Tuesday, August 2, 2011
Metabolism Magic
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.
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
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.
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.
Monday, June 27, 2011
Winning Those Mental Games
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?
~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?
Friday, May 13, 2011
Lots to learn this spring and summer in MOTR!
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
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
Thursday, April 28, 2011
Runnin' in the Rain
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.
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.
Tuesday, December 14, 2010
Win Over Weight Gain: Top 10 Tips for your Holidays
Don't let the stress of the season or the office party sweets derail your plans to achieve a healthy weight this month. Get a plan in place and stay on track! The tips below will help you do just that.
Aim to Maintain
It’s not just all the sweets - even busyness and stress are enemies to your weight loss efforts. Set yourself up for success by setting the goal to maintain your weight this month, knowing you can kick into a higher gear January 1st!
Don’t Arrive Hungry
Don’t attempt that office Christmas party on an empty stomach! Plan ahead and fill up on healthy choices before you go. When you arrive, have a full glass of water first before indulging. Water is a great appetite suppressant, and sometimes when you think you are hunger you really are just thirsty.
Just Say No
Even adults struggle with peer pressure at holiday parties. Especially women, who struggle with guilt knowing how much time went into that special dish. Offer a polite “It looks delicious but I’ll pass, thank you.” The only one being rude would be the person who pushes you after that answer.
Keep your Healthy Habits Intact
Focus on what you CAN control this season, keeping your usual healthy habits in place. For example, you can still make sure you have a balanced breakfast every day rich in protein, healthy carbs and fiber. You can plan ahead and bring healthy snacks with you so you don’t get hungry enough to just eat whatever junk is handy.
Walk the Mall
Online shopping has only reduced our calorie expenditure over the holiday season. Why not head to the mall, park in the back of the lot where it’s easy to find a spot, and if your shopping’s all done you can just enjoy the sights and sounds of the season – or laugh at all the stressed out shoppers and be glad you’re done!
Pick your Poison
Don’t deny yourself of ALL of your usual treats this time of year. Decide which of your favorites are really worth it, and feel good about passing up the rest.
Slash your Serving Size
Next time you’re loading up your plate, think twice before taking your usual portion. Why not tell yourself “take ¾” and see whether you really do need to go back for a second helping.
Pass it on
Don’t feel like you have to consume every edible gift that comes your way. Share it with a neighbor, bring it to a homeless shelter, food bank, or any other place that would appreciate it. But please, spare your friends who are also trying to lose weight!
Ask Santa!
You aren’t likely to get a gift that says you need to lose a few… unless you ask. Stay motivated this season by requesting personal training gift certificates, a fitness class or piece of exercise equipment will motivate you for the new year.
Have your Plan in Place
Be motivated by knowing how you will once again march ahead towards those goals once the New Year hits. Moms On The Run offers Fitness, Fun & Friendship through great classes this January! Beat the cold and melt the pounds with Kate, Shannon and Stephanie.
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.
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