Motivation fortoday..

Flat tire motivator? I'll say it again...if you have a flat tire, do you get out of your car, pop the other 3 and sit on the side of the road and cry? NO OF COURSE NOT!!!! You fix the tire and continue on your journey. So don't pop your other three tires, fix the one flat one and move on..."

This is for al of you out there tha did not get all your workouts in this week or ate something that you thought you shouldn't have or the scale went up instead of down.  I hope this helps you get through this small heartbreaks and makes today better than yesterday.

Injury Proof Your Body!!

Wendy a StrollerFit owner in California reminded me today with her blog, how important it is to strengthen and recondition your Core especailly after pregnancy.

Here is what she wrote:

After hearing about yet another friend with a back injury from doing a normal, every day task I felt compelled to say something. One of the perks of bearing our children is alot of stretching, loosening and sagging in many parts of the body...including the abdomen and core. Vaginal delivery or cesarean..same result in this department ladies. I know, I know, this is not something any of us need to be told. We know it! We feel it! We live it!
So the news is this, you CAN do something about it. I quote, "Retraining the core muscles will allow a mom to move through her life with lower risk of injury to her back, less muscular fatigue, less energy loss and greater self esteem." Straight from the restore the core instructor manual. Every single week, someone tells me or emails me about their personal experiences as they build core strength. It doesn't always sound like the quote, but it always is a version of it. "I find myself sitting up taller in the car." "My low back doesn't ache anymore after 30 minutes or MORE of rocking the baby in the middle of the night." " I bought a new pair of pants yesterday... a size smaller than I wore before having my child." "I can run without fear of peeing my pants." Don't be alarmed, these are actual quotes from actual moms. How could I make this stuff up if I wanted to?
What is my core? you might ask. Well, your core consists of all the muscles that attach to your spine and pelvis. These include abs, back, legs, hips and more. By training or retraining all of these muscles to balance each other out and work together you build a strong core. A woman with a strong core will actually engage her core muscles before moving her arms and legs. For example, if you have to reach across your body to quickly catch a bouncing ball (or sprinting 2 year old) while twisting you are much less likely to injure yourself if you have engaged all the core muscles first. Ha ha! Saved from days of ibuprofen, ice, walking slowly and explaining to a child why you can't roller skate with her today.
The restore the core format does just this. A hundred sit ups a day will train your rectus abdominus (the "six pack" muscles down the front of your body) but it will not strengthen your back, obliques or hip flexors that can save you from injury. In each class, we strengthen the core muscles one by one and increase the challenge over time. And there is hope for those of us who have "babies" who are not babies anymore. No matter how long ago you had your children, you'll benefit from this class.

Come try it! Your first class is free. http://www.strollerfit.com/
 
If you live in Central Massachusetts 2 new Restore the Core Classes will begin next week contact cari at Cari.Fisher@StrollerFit.com or StrollerFitblackstonevalley@gmail.com

New Members and new classes

I recently had two new members join my StrollerFit lcass, Jackie, mom of Mason  and a pediatric resident and Karen, mom to Landon and Kaia na d the Editor of the Daily Northbridge Times (an online local news site)  Both are participating in the 8 Week Mommymuscle Challenege with many of my other StrollerFit moms.  I want to welcome them all to the group and let moms know that they can come try class for free anytime.  All are welcome.

Karen is doing a blog about the challenge.  If you want to follow along with KAren about her progress check out the blog at http://www.northbridgetimes.com/SiteBlog-482.113122_Northbridge_Nation.html

On other news, 2 New Restore the Core Classes will begin next week at the Village Congregational Church in Northbridge.  They will be 6 week sessions, Thursday Evenings 7:30-8:30 PM or Sat from 8:30 AM -9:30 AM.  Come try one or both classes.  You do not have to be a mom to participate and husbands are welcome too.  Hope to see you in class!

how to overcome exercise boredom..

The Mommymuscle challenege is on at StrollerFit Blackstone Valley and across the country at a StrollerFit location near you.

I believe the new moves, the new music (if I remember the radio) and the new drills/activities I am doing in class will help to keep my StrollerFit moms from having exercise boredom.  I try to do different workouts, different warmups, different core eexercises and different songs for the kids so as not to face exercise boredom. But sometimes it maybe unavoidabloe depending on what you are doing.  There are many reasons not to exercise, lets make sure boredom is not one of them! 

Here are 5 steps to help you get over exercise boredom...

1. What's your problem? Evaluate your fitness routine and determine what's causing exercise boredom. Then, make a choice:

            a) Eliminate it. Quit running on the treadmill if it's driving you crazy. There are countless ways to
                work out.
            b) Change it. Add something new to make it fun again.  Try a StrollerFit, Restore the Core or
                Mommymusclesculpt class
           c) Do it anyway. Accept that it's good for you, and work through it.
2. Multitask. Keep your mind busy while you're working out. Watch TV, read a magazine, or listen to music to stave off exercise boredom.

3. Make it a combo. Try exercises that combine cardio, strength, and flexibility training. Fast-paced yoga like Vinyasa and Bikram gets your heart rate up while simultaneously providing cardio and flexibility benefits. Jumping rope provides a two-for-one cardio/strength training workout.  Or try a Mom N Tot Yoga class where you workout with your child.  Get the benefits of Yoga while bonding with your child.

4. Involve your loved ones. Friends and family and make your workout a social occasion. Commit to a workout buddy so that you'll show up, even when you don't feel like it. You know it will be fun once you start.   At StrollerFit you have two or more people to help make your workout a special occassion, your child(ren) and the moms that you have formed a bond with.  If your children are out of the Stroller you can still come to any of the classes offered by StrollerFit. 

Contact your local SrollerFit Franchise owner and begin working out and overcoming any fitness bordom you may have.



5. Go retro. Nothing beats exercise boredom better than a workout that's fun and funny. Check out old videos like Jane Fonda's complete workout (yes, she's wearing a thong unitard and has a spiral perm) or Richard Simmon's Party Off the Pounds DVD and rock out 80's style. You'll burn extra calories laughing your socks off.

10 ways to make Exercise a Habit

Your best bet for health is to start a lifelong fitness habit. But you may find yourself breaking that habit unless you find ways to keep it fun, fresh, and energizing. So, what gets in the way of lifelong fitness? Most people cite boredom, lack of time, and no motivation as reasons why they stop working out. Here, we've got ten great tips for making exercise a habit you'll never want to break.

Make it fun. You're more likely to exercise if it's enjoyable. Choose sports you love or want to learn. Work out with friends. Blast your favorite music.

Put your health first. Take yourself off the bottom of your to-do list and give your health the #1 position it deserves. Making exercise a habit means you'll be around longer for all the people who depend on you.  This is important when you are a mom, we put everyone before ourselves and then our health suffers.

Save the date. Make a daily appointment with yourself for fitness. Treating exercise like you would a business meeting, dinner date, or medical appointment will help you take it seriously.  (My StrollerFit workouts are in the calendar and I try not to make appointments during them, so as not to miss a workout or the other moms!!!)
Mix it up. Nobody wants to do the same old thing every day. Cross train or engage in multiple sports or exercises to keep your mind and body interested.  (which we do everyday in StrollerFit)
Keep a diary. Write down what you did, or didn't do for fitness each day, and review it weekly. If you find you're skipping certain days or taking shortcuts, evaluate what might be standing in your way. Were you too busy, tired, or bored? Consider more convenient times of day or locations for exercise.

Pick the right time. Most people who successfully make exercise a habit work out out either first thing in the morning or on their way home from work before other commitments and responsibilities take over their schedule.

I thought these were great tips for my StrollerFit moms as we begin the Mommymuscle challenge

Eat This not that - Breakfast

The Authors of Eat this not that says "Skip the cold cereal: Eating eggs and bacon in the morning can help you control your hunger later in the day"

they reference a study from Indiana University scientists that determined that dieters who consumed their biggest dose of daily protein at breakfast felt full longer than those who ate more of the nutrient at lunch or dinner. The upshot: “They were less likely to overeat the rest of the day,” says study author Heather Leidy, Ph.D. To fend off hunger, shoot for at least 20 to 30 grams of protein at breakfast.

so in 2010 lets try to get some protein in our diets before the Mommymuscle challenge workouts!

January - Mommymuscle 8 week Challenege and other news...

We have just done two amazing challeneges this past fall, first was our "Hot Mamas Challenege" and then we did the "Fitness takes No Holiday's Challenege"  Congrats Tracy for winning both.

Ladies are you ready fro a new a challenege in 2010 that will be held across the country.  The 8 week Mommymuscle challenge starts Monday, January 18, 2010.  Like the Hot Mamas Challenge you will be assessed before the challenge at at the end.

Are you ready to take your fitness to the next level? It's very important that you sign up for one of the "pre-screening" slots during the first two weeks of January...during this time I will administer a few short fitness assessments (results are kept between you and me)...then in March I'll administer them again...and you'll be amazed at the results.

Fitness assessments will take place before StrollerFit classes Mon, Tue, Thur and Fri from 8:30-9:30 AM or in the afternoon before 3 PM.  Ideally two moms will sign up for each slot, so one can keep an eye on the kids while the other focuses on the "tests."   I have a sign up book, so email me or talk to me at class to set up your assessment.

Coming at the end of the month will be another moms night out for Japanese, date is still being determined and a new Restore the Core Saturday session and a weeknight Restore the Core Power session, details will be available in the next few days, so keep checking the blog for information.

January is Bring a Friend to StrollerFit Month.  Bring a friend and get a prize.  They will recieve 20% off the joining fee.!!!