Where your Treasure is

"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.

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!

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!

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.

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.

STRENGTH TRAINING TO PREVENT INJURIES AND PERFORM STRONGER

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.

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.