Go Fit Mom!

A Staple Exercise

2012-02-13T12:50:00.000-08:00

The Lunge will always be a staple in my workout routines! One of the best! You will hear me say these things over and over because you want to be safe when lunging and get the most out of it.

Source: fuckfat-beslim.tumblr.com via Priscila on Pinterest

motivation for ya...

2012-02-08T18:50:00.001-08:00

Source: muffintop-less.tumblr.com via Whitney on Pinterest

Nintendo Wii in Schools? Good or Bad?

2012-02-08T09:24:00.000-08:00

I am doing some research on the Nintendo Wii in schools. As you may know, I teach PE two days a week at St. Mary Magdalen. We are working on our Cardiovascular Unit and just finished Jump Rope for Heart and Aerobic videos. While watching the kids following a (really bad) hip hop video I thought about Just Dance. Its a ton more fun and the coreography is 10 times better! So...I decided to bring the Wii in tomorrow for classes. Of course the kids couldn't be more excited! I'm now the best teacher EVER! But, should I continue to use the Wii more for sports and other games? Can I use it to incentivize the students to participate and behave well? I feel like I'm on to something, but as a parent, would you agree?

I have to say when it first came out I thought, "Nope...its still a video game and kids need to go out and play and get their eyes off the TV!" But then, my neice brought hers over one night and we all played Just Dance (even my dad)! We were sweating and I realized....this is a workout! I haven't played many other games on it, but I did change my mind a bit about it.

Here is one of the articles I found on the Wii in schools. Let me know what your thoughts are. Is the Wii appropriate in schools?

http://www.arkansasonline.com/news/2008/oct/09/video-games-find-their-way-pe-classes-20081009/

Workout of the Week: Kickboxing

2012-02-07T18:44:00.000-08:00

Warm-up:
jog in place- 30 sec
jumping jacks- 30 sec
squats- 30 sec
block twists- 30 sec
obliques (elbow to hip)- 30 sec
knee strikes- 20 each side, alternate 20
Speed bags: 20 center, 20 right, 20 left

Jabs:
20 right
20 left
center stance- 20 alternating
Jab & Jack- 20

Cross:
20 right
Jab/Cross combo 20
20 left
Jab/cross combo 20
center stance- 20 alternating crosses

Speed Bags: 20 center, 20 right, 20 left

Hook:
20 right
20 left
20 alternating
Jab/Cross/Hook combo 10 each side

Uppercut:
20 right
20 left
20 alternating
20 sec fast feet w/uppercuts
Jab/Cross/Hook/Uppercut combo 10 each side

Speed bag: 20 center, 20 right, 20 left

Front Kicks:
20 right
20 left
Lunge/Front Kick combo 10 each side

Side Kicks:
20 right
20 left
Squat/Side Kick combo 10 each side

Round House Kick:
20 right
20 left

Back Kick:
20 right
20 left
Around the World (front, side, back kicks) 10 each side

Twists and Obliques again 30 sec each

Remember to keep strong with your kicks and punches! Always imagine striking something....what or who is up to you! :)
Practice these and feel confident and strong. If you really like it...get a bag some gloves. Talk about letting out some stress! wow!
Great job this week to all my fitcampers! You worked hard!

Save money, lose weight!

2012-02-05T13:43:00.000-08:00

Besides these points...I think the most obvious money saver is eating IN! If you stopped eating out for lunch or dinner each day think of the money you would save! We make it a goal to eat out only once per week...and I really hate to waste that on fast food, I'd rather go somewhere nice and yummy!
Another thing that really bothers me.....I hate when people tell me it costs too much to eat healthy! Thats crazy. Yes, organic foods may cost a little more (which I rarely even buy), but eating produce that is fresh and in season (from the farmer's market is even cheaper) is cheap! Make your own foods and stop buying prepared crap, that is what is costing you! But here are some more good reasons to lose weight...

Source: get-thinspiration.tumblr.com via Lindsay on Pinterest

Kid Friendly Super Bowl Snacks

2012-02-04T11:03:00.000-08:00

This article has a couple cute ideas for kids....and a few that my kids probably wouldn't touch! (like lettuce wraps!)

http://www.parents.com/recipes/entertaining/cooking/super-bowl-snacks/

Just too cute not to post!

2012-02-02T18:07:00.001-08:00

Source: healthhabits.files.wordpress.com via Jocelyn on Pinterest

This week's workout: Tabata Training

2012-01-31T18:51:00.000-08:00

Because I'm asked so much to email the workouts we do in Fitcamps, I've decided to put them all up on my site! Now if you like a workout...you know where to go to get it! Or, if you wanna try some of the things we do in fitcamps...now they are here. Although they just aren't the same without the fun groups and me yellin and correcting your form :)
This week was Tabata Training which although really tough is still always a favorite and is great for an at home workout once you download the Tabata Timer on your smartphone! Yay! The Tabata workout is 20 seconds of work and 10 seconds of rest for 8 sets. Choose any 4 exercises and you will repeat them twice. Tabata workouts are done faster than most. You should try to complete as many repetitions of each exercise as you can in that 20 second work period! The great thing is that each round is only 4 minutes, so if you only have a few minutes for a workout, do just one round. If you have 20 minutes you can do 5 and get a really great workout!
So....here are the exercises we did this week:

Round 1
Squats
Burpees
Plank
Snap Jacks

Round 2
Push-ups
Plank Jacks
Crunch or Sit ups
Jumping Jacks

Round 3
Forward Lunges
Bicep Curl/Shoulder Press
Switch Lunges
Lateral Raises

Round 4
Hips Lifts
Tricep Dips
Sit-ups
Plank up-downs

Round 5
Plie Squats
Jump Squats
Seated Oblique Punches
Bicycles

My plate illustration

2012-01-30T11:03:00.000-08:00

We've been talking alot about the new my plate recommendations. I am a huge fan of the change! Half or your plate fruits or veggies! This is a great little illustration.

Source: Uploaded by user via Sourita on Pinterest

Super Bowl Recipes for Fit Moms!

2012-01-30T09:09:00.000-08:00

I'm helping us all out by gathering some ideas for this weekend's Super Bowl. If you're like me, you don't really care about the game or the day at all, but for some reason, we ALL must attend a Super Bowl party! I can't even tell you who's in it! Don't tell my husband I said that! ;) Oh well, I'm always up for a party :) I wasn't shocked that Super Bowl ranks only second to Thanksgiving in the amount of calories consumed by American's! Most of it is just greasy appetizers and dips. But, maybe we can alter them, or make some fit mom friendly recipes just for us! I'll keep adding to the list, so check back through the week!

I'm really against eating "light" and "fat free" things, but I know this is a favorite and I have many friends and clients that follow Weight Watchers.

Lighter Buffalo Chicken Dip
Weight Watcher Recipes

Servings: 9 • Serving Size: 1/2 cup • Old Points: 3 pts • Points+: 3 pts

Calories: 107.9 • Fat: 4.9 g • Carbs: 5.4 g • Fiber: 0 g • Protein: 10.3 g

Ingredients:
4 oz reduced fat cream cheese, softened

1 cup fat free sour cream

1/2 cup Franks hot sauce (or whatever hot sauce you like)

1/2 cup crumbled blue cheese

1 tsp white wine vinegar

2 cups (14 oz raw) cooked shredded chicken
Directions:
Mix the first 5 ingredients together until smooth. Add the chicken and put this in the crock pot on low for 3-4 hours. Serve warm. Makes 5 1/2 cups.

Mexican Chicken Dip
Just made this one last night! Easy enough and you can serve with rice, on tortillas, or with chips. Yummy and not too bad for you.

- Bag of frozen Chicken Breast Tenderloins (2.5-3lb bag)

- 8 oz block of cream cheese (don't use Fat Free! 1/3 less fat or regular is fine)

- Can of Black Beans, drained & rinsed. (or Pinto Beans if you prefer)

- Can of Corn, drained.

- Can of Rotel

Directions:

Put frozen chicken in the crock pot.

Put Cream cheese on top of the chicken.

Dump in the Black Beans (make sure they are drained & rinsed!!!)

Dump in the drained corn.

Dump in the Rotel, Cover & cook in your Crock Pot on low for 6-8 hours. Every 2 hours, I stir the ingredients.You can shred the chicken when it is done, or just leave it as tenderloins.
After 6 hours, turn the crock pot off & let it sit for about 30-45 minutes. It is a little soupy, but letting it sit causes it to not be as soupy. Serve this over rice. The rice soaks up some of the soupy-ness. It makes a lot, it feeds 6-8 adults. You could have it for dinner a couple nights & for lunch. I actually like it better on the 2nd day, when it isn't as soupy. So, you could make this the day before & then keep it in your fridge overnight.
Easy. Good. Healthy.

Cucumber Flatbreads- a really cute, yummy, and easy appetizer!

Roughly 2 cucumbers

Bag of flatbread
1 cream cheese (the 8 ounce box)
1 packet of Italian Seasoning
Lemon Juice (I just buy the bottle that is in the fruit/veggie section)

In a bowl combine the cream cheese, Italian packet and lemon juice (keep adding a little at a time until the taste is to your liking). There is no measurement it is just what you like.

Cut the flatbread in rectangles and spread the cream cheese combo then place a cucumber wedge on top.

Refrigerate until you are ready to serve.

Southwestern Black Bean Salad
I'm a sucker for anything mexican or anything with avacados in it! Yum! This looks good even as a dip for tortilla chips.

Weight Watcher Recipe

Servings: 12 • Size: 1/2 cup • Calories: 106 • Old Points: 2.5 pts • Points+: 3 pts

Calories: 105.9 • Fat: 6.0 g • Protein: 3.2 g • Carb: 13.0 g • Fiber: 3.6 g Sugar: 1.2 g

Sodium: 137.8 mg
Ingredients:

1 15.5 oz can black beans, rinsed and drained

9 oz frozen corn, thawed

1 tomato, chopped

1 small hass avocado, diced

1/4 cup red onion, chopped

1 scallion, chopped

1 lime, juice of

3 tbsp extra virgin olive oil

1 tbsp cilantro

salt and fresh pepper

Directions: Combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper. Mix with lime juice and olive oil. Marinate in the refrigerator 30 minutes. Add avocado before serving.

Creamy Spinach Dip

http://www.eatingwell.com/recipes/creamy_spinach_dip.html
Try this light spinach dip made healthier with reduced-fat cream cheese, nonfat yogurt and low-fat cottage cheese instead of full-fat cheese, mayonnaise and sour cream. It will save you a whopping 84 calories and 10 grams of fat per serving when compared to traditional versions. Serve it with pita chips and crunchy vegetables or spread it on a sandwich.

About 2 1/2 cups
Active Time: 15 minutes
Total Time: 15 minutes

Ingredients

•1 small shallot, peeled

•1 5-ounce can water chestnuts, rinsed

•1/2 cup reduced-fat cream cheese, (Neufchâtel)

•1/2 cup low-fat cottage cheese

•1/4 cup nonfat plain yogurt

•1 tablespoon lemon juice

•1/2 teaspoon salt

•Freshly ground pepper, to taste

•6 ounces baby spinach

•2 tablespoons chopped fresh chives

Preparation

1.Pulse shallot and water chestnuts in a food processor until coarsely chopped. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until just combined. Add spinach and chives and pulse until incorporated.

Nutrition
Per 1/4-cup serving : 54 Calories; 3 g Fat; 2 g Sat; 1 g Mono; 10 mg Cholesterol; 4 g Carbohydrates; 4 g Protein; 1 g Fiber; 222 mg Sodium; 102 mg Potassium
Exchanges: 1 vegetable, 1/2 fat

Tips & Notes

•Make Ahead Tip: Cover and refrigerate for up to 3 days. Stir before serving.

The Paleo Diet

2012-01-27T14:47:00.000-08:00

I really liked this quick run down explaining the paleo diet and issues in our society! Thought I would share. For all those scared of fat....read!!

Source: infographic.paleolithicdiet.com via Jessica on Pinterest

Working Mommy Office Workout!

2012-01-27T08:59:00.000-08:00

There is an endless stream of reasons for not exercising regularly. But the number one reason hands down is “there is just not enough time in the day.” Does that sound like you? If so this is your workout for the office!
Exercises to do at Your Desk

Squats: Stand with feet shoulder width apart in front of your chair. Sit touching your but lightly to the chair and stand again. Repeat for 15-20 repetitions. (Hope there aren't window to your office! lol)

Push-ups: With hands on the edge of your desk shoulder width apart, keep abs tight and slowly lower body toward desk until arms are bent at 45 degree angle, slowly push yourself away from desk until arm are straight again. Repeat for 15-20 repetitions.

Tricep Dips: Sit on the edge of your chair with hand at also on edge of chair. Using your arms, dip your body down off chair and back up. Killer arm exercise! Repeat for 12-15 repetitions.

Arm circles: Standing with arms extended out so that your body forms a "T," rotate arm in small circular motion for 20 repetitions each direction.

Lower back: Stand with feet shoulder width apart and arms extended overhead. Slowly bend at waist bringing hands toward feet. Touch feet with hands if possible and slowly return to starting position. If you have lower back problems, do not do this exercise.

Side Bends: Stand with feet shoulder width apart and hand at sides. Without twisting the body, slowly bend to the right side and return to standing position.(Better yet, hold something heavy in both hands). Repeat for eight to 10 repetitions on each side.

Another great idea is to sit on one of these fitballs as your chair! This will ensure good posture and you get a nice core workout all day long! I sat on one of these throughout my pregnancy at work and it felt great!
These are all exercises that can be performed without any additional equipment which means they can be done anytime. As you improve your fitness level, you may want to introduce additional weight via dumbbells.
Take a few minutes each day to exercise and you will begin to feel better, move easier, and even look better. And remember, exercise is a part of a healthy lifestyle that includes proper diet, rest and hydration.

After a good cleanse here is your grocery list!

2012-01-26T17:48:00.000-08:00

Recommended Grocery List

Yes, the bikinis are out!!

2012-01-25T19:42:00.000-08:00

OMG! I know Christmas seemed to come earlier this year and that was okay with me, but swimming suits out alreay?! Do we need another reminder of how pasty and fat we feel? Lol! There's some motivation for you! Go try on a bikini like I did today! I should know to never try them on in the store because the lighting is just terrible, but then I had a second thought..."how bad is it really?" Just because I can't see it at home doesn't mean its not there! I better check it out for myself and see how much work I have ahead of me. So...I did it. I tried on a cute as can be green and white striped bikini. From the front...not bad! The back....well....lets just say I'm going to be doing a whole lot of this workout!!!!

Source: keepcalmandgettoned.tumblr.com via Joy on Pinterest

I dare you! Go try one on. Best Motivation there is! :)

change doesn't happen overnight!

2012-01-25T19:21:00.001-08:00

Source: Uploaded by user via Joy on Pinterest

Valentine's Day Idea!

2012-01-24T15:35:00.000-08:00

This is a fun event! I am not instructing this, but some instructor friends of mine are and they both are awesome! Wish I could get my hubby to do yoga with me!

Yoga for Couples Workshop

Saturday, Feb 4th 1p-3p

with Katie Bohn and Dianna Lucas at Indigo Massage and Wellness (Arsenal and 55)

Union is the essence of yoga. This is a gentle practice which combines yoga, play and relaxation. Joining in postures and stretches while supporting each other enhances awareness while also bringing new depth to one’s connection. When you stretch with your partner, you melt each others tensions. Whether your relationship is new or has waned, working together in yoga can potentially renew your connection with your self and your significant other (or bring a friend). Yoga for Couples is a great way to surrender, build trust, and deepen intimacy in a fun, open-hearted way.

$50 per couple. Chocolate and wine tasting after!!

Yummy Kale!

2012-01-23T06:40:00.000-08:00

I started eating kale a couple years ago after someone told me how packed with nutrients it is and how good it is sauteed like spinach or blended in a smoothie. Kale is that rubbery green stuff they use as a garnish on your plate at resturaunts and its near impossible to chew raw, so I never thought to buy it and eat it.
Last night we had some friends over and she wanted to try a kale recipe she found....she knew I would be all for it! We steamed it in the steamer and she pre-made the dressing to go on it (lemon juice, garlic, olive oil). It was so easy and was DELICIOUS!! Here is the recipe so you can try it yourself! So flavorful!

Mediterranean Kale

Original Recipe Yield 6 servings

Ingredients

• 12 cups chopped kale (sold by the bag at Trader Joe’s)

• 2 tablespoons lemon juice

• 1 tablespoon olive oil, or as needed

• 1 tablespoon minced garlic

• 1 teaspoon soy sauce

• salt to taste

• ground black pepper to taste

Directions

1. Place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover, and bring the water to a boil over high heat. Add the kale, recover, and steam until just tender, 7 to 10 minutes depending on thickness.

2. Whisk together the lemon juice, olive oil, garlic, soy sauce, salt, and black pepper in a large bowl. Toss steamed kale into dressing until well coated.

No More Excuses!

2012-01-20T08:32:00.001-08:00

We talked alot about this! Sometimes its just more powerful to see it!

Source: get-thinspiration.tumblr.com via Erin on Pinterest

Week 1- New Year Fitcamps...Success!

2012-01-20T08:29:00.000-08:00

Wow, everyone did great this week! Week 1 of New Year Fitcamps brought in many new people, many with the common goal to get back in shape or to lose weight this year! Everyone worked so hard our first day and I think they all felt it the next day. Now...we just need to get into the habit of working out each day! This week I also encouraged a cleanse of some sort. Either just to eliminate something from your current diet (like dessert, or dairy) or to give the body a break by eating only fruits and veggies or whole grains for a few days. The benefits are endless and it always makes me feel great to eliminate caffeine, sugar, dairy and wine for a few days! I didn't say it was easy :0, but it does feel good after.
I see us making great progress in 2012 starting with this 6 six weeks! :)

New Year...New You!

2012-01-18T09:35:00.000-08:00

This is probably nothing you haven't heard before, but really if you can really adopt these secrets this year, you just might be able to change for good!

10 Secrets to a Fit Lifestyle!

1. Act as if you are Fit! Start to live as if you were fit. Act fit, eat like you are fit, talk like you are fit, dress like you are fit! The mind-body connection is more powerful than you think.

2. Get out of your comfort zone! To prompt your body to change, you have to make it do what it is not used to. If it seems easy and comfortable, you’re not going to transform your body!

3. Fuel your body for success. Eat more often, not less. CATABOLIC: A scientific term for the state your body goes into when you don’t fuel it every couple hours and it starts to break down hard-earned muscle tissue. Fuel with unprocessed whole foods every couple hours.

4. Make R & R a priority. Finish each day with something relaxing such as stretching, reading, writing in your journal, taking a bath. Take time each day to do something for yourself. Get at least 6-8 hours of sleep to aid in your recovery and results.

5. Obstacles will arise—anticipate them! Everyone has obstacles. Successful people see obstacles as challenges and they overcome them. Tell yourself you will stay focused and on track. No excuses. Plan ahead and have strategies for these obstacles.

6. Keep a journal or a blog. Write down your goals and keep them where you will see them every day. I started my blog as a way to stay motivated and to give support to other busy moms. Fill your journal or blog with motivational sayings, pictures or anything to keep you focused.

7. Surround yourself with supportive people! When someone is doing something to become more successful, whether it is an exercise program or eating healthy, other people try to drag that person back to their level and keep them from being successful. We all know them! Surround yourself with those who will support and motivate you to be better!

8. Think about your thoughts. Eliminate any negative and poisonous thoughts and people from your life! Everyone loves a positive person. Think positively about yourself and others.

9. Manage your stress! Stress piles up and can wreak havoc on your health, vitality, and progress. When you are under stress your body produces cortisol. Cortisol tells your body its in panic mode and is also linked to belly fat! Take time out to reduce your stress!

10. Stop Making Excuses! I don’t have time, It’s in my genes, work is hectic, It’s my time of the month, I’m too tired, I’m stressed, My kids come first…. You will never have enough time! If you don’t have time in your life now, then you’d better make time in your life later to regret not getting healthy.

“Until you value yourself, you won’t value your time. Until you value your time, you will not do anything with it.” –M. Scott Peck

Portion Control!

2012-01-09T06:25:00.000-08:00

If you've eaten with me before, then you know that I eat everything! There are few things that are "off limits" for me. I just try to watch my portions and once you start eating healthy, eating too much of a bad thing will torture your stomach! This is a good illustration for portion sizes.

href='http://pinterest.com/pin/213921051019823967/' target='_blank'>

Source: startnew-habits.tumblr.com via Shaunistay on Pinterest

Okay Florissant...here it is!

2012-01-08T15:04:00.001-08:00

New Year Fitcamp! Florissant

Steps to Avoid the Flu!

2012-01-08T11:45:00.000-08:00

Simple Steps to Avoiding the Flu….

The only portals of entry are the nostrils and mouth/throat. . In a global epidemic of this nature, it's almost impossible to avoid coming into contact with H1N1 in spite of all precautions. Contact with H1N1 is not so much of a problem as proliferation is.

While you are still healthy and not showing any symptoms of H1N1 infection, in order to prevent proliferation, aggravation of symptoms and development of secondary infections, some very simple steps, not fully highlighted in most official communications, can be practiced (instead of focusing on how to stock N95 or Tamiflu):

1. Frequent hand-washing (well highlighted in all official communications) .

2. "Hands-off-the- face" approach. Resist all temptations to touch any part of face (unless you want to eat, bathe or slap).

3. *Gargle twice a day with warm salt water (use Listerine if you don't trust salt). *H1N1 takes 2-3 days after initial infection in the throat/ nasal cavity to proliferate and show characteristic symptoms. Simple gargling prevents proliferation. In a way, gargling with salt water has the same effect on a healthy individual that Tamiflu has on an infected one. Don't underestimate this simple, inexpensive and powerful preventative method.

4. Similar to 3 above, *clean your nostrils at least once every day with warm salt water. *Not everybody may be good at Jala Neti or Sutra Neti ----the Neti Pot we've heard about (very good Yoga asanas to clean nasal cavities), but *blowing the nose hard once a day and swabbing both nostrils with cotton buds dipped in warm salt water is very effective in bringing down viral population.*

5. *Boost your natural immunity with foods that are rich in Vitamin C (citrus fruits). *If you have to supplement with Vitamin C tablets, make sure that it also has Zinc to boost absorption.

6. *Drink as much of warm liquids (tea, coffee, etc) as you can. *Drinking warm liquids has the same effect as gargling, but in the reverse direction. They wash off proliferating viruses from the throat into the stomach where they cannot survive, proliferate or do any harm.

Pass this on. You never know who might pay attention to it - and STAY ALIVE because of it.

New Year Resolution Fitcamps Now Registering!!

2012-01-02T15:01:00.000-08:00

2012...It's YOUR YEAR!! Set goals and achieve them this year. Make your resolution stick. Make real lifestyle changes. Do it this year, don't just talk about it!!

I have an O'Fallon Fitcamp and a Fitcamp at St. Mary Magdalen school. Please email me or call for more info on either camp!

OFallon New Year Camp!

St. Mary Magdalen New Year Camp

Goal Setting for 2012!

2012-01-01T10:13:00.000-08:00

I love filling out my goal setting sheets each year! I really hate the New Year's Resolution because its usually only one thing and way too vague. With this worksheet you can set goals in all areas of your life and make them very specific. Keep them in your monthly planner so you can look at it often. Check things off as you accomplish them. By the end of the year you can look back on all you accomplished and feel great!

Year End Reflection Worksheet 11

Setting Goals for the New Year

Holiday Workout Tips

2011-12-23T13:16:00.000-08:00

Love these tips by ACE! The workouts are even better below since alot of them are what we do in classes anyway!! Yay!

Holiday Fun and Fitness

Staying fit doesn't mean foregoing holiday fun. There are plenty of ways to stay active while spreading good cheer:

1.Invite out-of-town guests to join you for a walk.

2.Wear a pedometer while out shopping with friends.

3.Host a snowshoeing or ice-skating party.

4.Stand up and walk around while socializing at parties.

5.Organize a neighborhood caroling event.

6.Dance at every opportunity.

7.Sign up for a jingle bell fun run/walk.

8.Try a new winter sport — like cross-country skiing.

9.Build a snowman with your kids.

10.Have a snowball fight.

by Beth Shepard, M.S., ACE-CPT, ACSM-RCEP, Wellcoaches Certified Wellness Coach

Fitness in a Flash: 4 Time-Saving Holiday Workouts
When you’re already busy, carving out time for exercise while honoring holiday traditions can get tricky — but it’s definitely worthwhile. Staying active will help you cope with stress, avoid weight gain, and feel your best. These workouts pack a hefty fitness punch, helping you make the most of every exercise session — even if you only have 20 minutes.

Create a Circuit

No time to get both your cardio and strength workouts in? Combine them in a circuit-training workout. Simply alternate brief bouts (about 30 seconds to 3 minutes) of aerobic activity with 1-2 sets of strength exercise, moving quickly from one station to the next. Complete one or more circuits, depending on how much time and how many stations you have.

Speed Up, Slow Down, Repeat

High-intensity interval training (HIIT) alternates cardiovascular speed intervals (anywhere from ~8 seconds to 5 minutes) with recovery periods (equal to or longer than the speed intervals) for a workout that improves fitness in a fraction of the time. Speed intervals are typically performed at a rate of 80-95% of maximal capacity; unlike sprint interval training (SIT), they’re not all-out efforts, but they’re close. Recovery intervals are performed at a low-to-moderate intensity, allowing you to catch your breath and prepare for the next speed segment.
HIIT has been shown to offer significantly greater improvements in cardiovascular fitness in less than a third of the time compared to traditional continuous training at a moderate intensity. In addition, multiple studies link HIIT with greater reductions in both subcutaneous (just under the skin) and abdominal fat. HIIT can be done on a stationary bike, elliptical, or treadmill — or outside while running or bicycling, for example.

Grab a Kettlebell

They’ve been around for ages, but they’re making a big comeback — kettlebells offer yet another way to combine cardio and resistance training in a short, high-intensity workout that gets the job done. An ACE-sponsored study found fit subjects undergoing 20-minute kettlebell workouts burned 13.6 calories/minute on average, not including the energy cost of anaerobic work — estimated at an additional 6.6 calories per minute. That adds up to over 400 calories in 20 minutes — roughly equivalent to running at a pace of 6 minutes per mile — in addition to building strength and aerobic fitness.
A kettlebell resembles a cannonball with a handle; examples of typical moves include a deadlift, single-arm swing, snatch, and Turkish get-up. A set of kettlebell exercises is typically followed by a rest period before moving on to the next set. As with any resistance exercise, kettlebell training requires careful attention to form and technique. Starting with lighter weights is recommended — 8-15 pounds for women and 15-25 pounds for men is a general guideline.

Try Nordic Walking

Head out for a brisk walk with a pole in each hand, and you could burn 20-40% more calories compared to a regular walk, according to one study. Nordic walking involves the arms and shoulders, so it uses more muscle mass — and that boosts energy output as well as oxygen consumption, building cardiovascular and muscular fitness without increasing perceived exertion. In a nutshell, you’ll get a total-body, calorie-torching workout without feeling like you’re working harder.

To Your Health

Staying active helps keep your energy levels and mood elevated — so you’ll have plenty of good cheer to share with loved ones. Making your fitness and well-being a top priority during the holiday season — and all year ‘round — will give you even more to celebrate.

Safety First
Because these workouts are higher-intensity, they can be higher-risk — so check with your health care provider before diving in. As with all vigorous workouts, include a gradual warm up and cool down.
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References

1.Figard-Fabre H, Fabre N, Leonardi A, Schena F, Physiological and perceptual responses to Nordic walking in obese middle-aged women in comparison with the normal walk. Eur J Appl Physiol, 2010 Apr;108(6):1141-51. Epub2009 Dec 20

2.Figard-Fabre H, Fabre N, Leonardi A, Schena F, Efficacy of Nordic walking in obesity management, Int J Sports Med, 2011 Jun;32(6):407-14. Epub 2011 Apr 6 NW obesity mgmt

3.Church T, Field testing of physiological responses associated with Nordic Walking. Res Q Exerc Sport 2002 Sep;73(3):296-300.

4.Boutcher S, High-Intensity Intermittent Exercise and Fat Loss. J Obes. 2011; 2011: 868305. Published online 2010 November 24. doi: 10.1155/2011/868305 PMCID: PMC2991639

5.Nybo L, et al., High-Intensity Training versus Traditional Exercise Interventions for Promoting Health Medicine & Science in Sports & Exercise. 42(10):1951-1958, October 2010.doi: 10.1249/MSS.0b013e3181d99203

6.Schnettler C, Porcari J, Foster C, Anders M, Kettlebells: Twice the Results in Half the Time?ACE FitnessMatters, Jan/Feb 2010, pp.6-11

Holiday Traditions to Start with Your Kids

2011-12-08T15:47:00.000-08:00

Not all my posts are about exercise and nutrtion. A lot of times I find great articles about kids and other things that I just like to share. Now that my oldest is old enough to understand Christmas and its meaining I've been trying to teach her about giving and teach her that Christmas is not just about Santa and getting presents! Although I'll admit I play the Santa card a lot!

I love traditions and wanted to start some of our own holiday traditions. Last year I had a brilliant idea that we would start a tradition of having the grandparents over for dinner and carriage ride through Tillis park, but that turned out to be pretty pricy and the kids didn't learn much from it. I really enjoyed putting the tree up this year with the kids and reading them all the ornaments and telling them where they came from! I found some other great traditions for kids in the Parent and Child magazine and a few I love!

1. A Card a Day- Keep holiday cards you recieve in the mail unopened until dinner. Let your kids open them and read them aloud at the table. Share stories about the cards writers, including how you met them, places you've been together, etc. Kids always love opening mail!
2. Pay it forward- Give a craft kit (a beading set, oragami, etc) as an early gift to your children. They can use it to make presents for family and friends. This ritual will remind them that the holidays are in large part about giving.
3. Kids giving to Kids- Each year have your children gather all the toys they don't use anymore and donate them to kids in need. Have your children each buy something new from their own money for a child in need. Remind them that not everyone has the things that they have. I love that this year Taylor's teacher had the kids bring in toys and clothes and donated them to a family nearby who had just lost their home in a fire. I was so surprised how much Taylor was willing to give up for another little girl her age!

If you have other great traditions I would love to hear them! Email me or comment on my facebook page!
gofitmom@gmail.com

Sugar Addiction!

2011-12-06T19:10:00.000-08:00

"Like heroin, cocaine and caffeine, sugar is an addictive, destructive drug, yet we consume it daily in everything from cigarettes to bread. - William Duffy, author of Sugar Blues.

A great article on sugar addiction! Our topic of the week!

http://www.webmd.com/diet/ss/slideshow-sugar-addiction

Pinky Promise: No more Yelling!

2011-12-02T09:03:00.000-08:00

I really upset Taylor last night when I broke our pinky promise (that I don't remember making) of "no yelling at eachother." She said, "mom, what about our pinky promise?", in a sad tone. I said, "what pinky promise?" And she said we made a promise to not yell at eachother. Although I didn't remember making it I did like the idea of it because I knew I shouldn't have been yelling anyway! I really try my best not to, but after repeating myself time and time again I usually resort to it. I'm sure you can understand.
I try my best to get "mom time" to refresh and get away in hopes that it will help and I really think it does for the most part. A run, a yoga class, or even running errands without kids is enough to make me feel completely refreshed!
I ran across this article today about positive parenting and liked it enough to share. I think being positive is just as important as being healthy and it for sure helps you become a healthier and better person all around! My home is filled with simple reminders and sayings about love and life (my husband can't stand it), but I love reading them and reminding myself to be a better person!

8 Great Ways to Get Your Kids to Cooperate

Acknowledge strong feelings. A child who feels understood sees you as on his side rather than on his back and is more likely to cooperate. Say, "I noticed how angry you get when you're having fun and have to leave your friend's house. Let's practice a happy goodbye for tomorrow. How would that look and sound?"

Talk less. Say what needs to be done in a single word if you can. "Coat." "Breakfast." "Teeth." Children hate long explanations, which often turn into a screaming tirade of reasons it must be done. You're also modeling self-control.

Tell your child what he can do, rather than what he cannot do. For example, "We pet the cat" works better than, "Don't pull the cat's tail like you did last week." This serves as a reminder of an acceptable action rather than of what your child did wrong.

Give limited choices. Say to your child, "You can get in your car seat all by yourself or Mommy will help you do it. Do you need my help? It's your choice." Most toddlers will say, "Self, self . . . I do it." The more you do this, the more you'll get "self" cooperation.
Lighten up. Make inanimate objects do the talking for you. If you want your child to put on his shoes, for instance, make the shoes say, "Please put your feet in my tummy." Toddlers will usually happily comply, at least once.

Rewind! This announcement means that your child will "take back" her words and actions and start anew with good behavior. Silly babble and walking backwards indicate the bad behavior has been "erased." In order for this to be effective, it must be introduced, demonstrated, and talked about repeatedly, outside the heat of the moment.

Take a break. To calm a frustrated child, stop and breathe together. Say, "Looks like you need a break; let's breathe together." Sitting across from each other, holding hands, inhale slowly and deeply three times. Say, "I'm feeling relaxed now."
Take a silly break. A sense of humor is very positive and often works well to stop misbehavior. When things are out of control, consider declaring, "We need to get silly!" Dance, sing the "silly song," tell a joke, talk in a silly voice or a foreign language. The children will join right in - or at least stop misbehaving long enough to watch the show!
you can read the full article here: http://lifestyle.msn.com/your-life/make-every-day-great-article/article.aspx?cp-documentid=8326596

What the Scale Misses

2011-11-30T06:58:00.000-08:00

Women usually want to get on the scale before and after or expect that I will weigh them in each week at Fitcamp. I don't! I am really not a fan of the scale! I don't even own one! Weight is just a number, but what we all really care about is what we look like in our clothes right? I usually ask my women to find a pair of jeans that won't lie to you!! If your like me, you have about 15 pairs of jeans...some that you actually wear, and others that you hold on to and stare at hoping someday you will fit back into them! Use these jeans to determine your weight loss! Who cares about the scale.

The Difference Between Fat and Muscle
The scale only measures your total body weight in pounds. It doesn't measure how many of those pounds are muscle, fat, bones, blood, etc. Many of you know by now that muscle weighs more than fat. Muscle is like a brick. Fat, is like cotton balls. It takes far more cotton balls than brick to make a pound. So a pound of fat takes up more space than a pound of muscle. (Fat kinda looks like cotton balls too huh?) lol!
So over the course of the next 6 weeks if you are participating in a strength and cardio program, you and gaining muscle and losing fat. So you may lose 6 lbs of fat, but gain 2lbs of muscle, but be upset by only losing 4 lbs on the scale. Meanwhile those jeans may start fitting alot better!

Remember these days of the leotards and leg warmers?!! All women did was aerobics. In the fitness world this era is known as the "Skinny Fat" Era. Women were skinny, but their body fat % was high because they had NO muscle! They did hours of cardio and didn't lift a weight. I laugh about the "skinny fat" era all the time! Good thing we know better now!

If you are going to weigh your self regularly, do it only once a week and at the same time every week. A womens weight can fluctuate by several pounds daily. We don't need this extra stressor in life. If the jeans fit, who cares what the scale says!

Your Thanksgiving Meal in Calories

2011-11-23T07:51:00.000-08:00

Athough this list is in exact serving sizes, most Americans won't follow these!

Turkey- 6oz= 340 calories. Time on treadmill: 35 minutes
Green Bean Casserole- 1/2 cup= 150 calories. Time on Treadmill: 23 minutes
Stuffing- 1/2 cup= 180 calories. Time on treadmill: 18 minutes
Mashed Potatoes- 1/2 cup= 150 calories. Time on treadmill: 15 minutes

Gravy- 1/2 cup= 150 calories. Time on treadmill: 15 minutes
Rolls- 1 roll w/butter= 155 calories. Time on treadmill: 15 minutes
Pumpkin Pie- 1 piece= 180 calories. Time on treadmill: 18 minutes

This was referenced from smoothfitness.com. I know it looks crazy that turkey was the highest in calories, but 6oz is pretty much turkey and can include dark meat. If you stick to 4oz of white meat its really only 180 calories. And....to be very honest with you....I DON'T CARE ABOUT CALORIES!! That may sound a little crazy coming from me, but I don't count them...EVER! I try to look at my portion sizes and what is on my plate. I try to fill my plate with veggies first and have tastes of other things. Its something you learn...eventually you will learn how to eat in moderation and know where your limits are.
Nothing is completely off limits in my eyes either! I plan on making a Paula Dean Pumpkin Gooey Butter Cake for Thankgiving! lol! I will have a piece and that will be it. Making the real thing thats thick and rick can sometimes be more satisfying than 2 pieces of the light version of stuff. You know how you can tell when you eat a fat free cookie...it just doesn't satisfy, so you eat another and another. Had you just eaten one of the real thing, you may have been done!

The last thing I would like to say is...Remember the reason for the Holiday! Its not all about the food! Give Thanks for your many blessings and try to think of more than just what you will eat on Thankgiving!
I am so thankful for my loving family, my husband, my kids, my parents, my sister, my in-laws and everyone else who is always there for us. I'm thankful for my job(s)! I love what I do...not everyone can say that. I'm thankful for my students and my clients! Thanks for making my job so enjoyable!
Have a wonderful Thanksgiving! Happy Shopping too :)

Moving...what a workout!

2011-11-21T09:11:00.000-08:00

Well, after an almost 5 day break from my computer, I am up and running at our new home! I've never lived in a two-story, but if you do then you know what a workout it is to move into one! I leaned the importance of "lift with your legs" firsthand because my back is out and I'm walking like a hunchback! Good thing for heating pads. The move started on Wednesday and lasted until every last bit of Saturday night. I don't know how a family of 4 fit so much in a 1,000 sqft house, but we've managed to fill a house 2x that size and I know we have some stuff to get rid of!!
So....now its time to get ready for fitcamps to begin next week! Just in perfect time after everyone stuff themselves and feels good and fat after Thanksgiving :) What great motivation though at the end of the year and right into 2012. There is still time to get in. O'Fallon Fitcamp is filling up fast! Monday nights at 6:45pm. St. Mary Magdalen fitcamp has plenty of openings and its Tuesday evenings at 7:00pm. Email me if you have questions. Have a great Thanksgiving. I am thankful for so many things this year. So many changes in the last several months, but I see great things ahead in 2012!
Stay tuned for some of my fav Thanksgiving recipes!

Go Fit Mom now has a Facebook page!!

2011-11-21T09:03:00.000-08:00

Wow, the response for upcoming Fitcamps has been great, mostly due to a few Facebook posts by my friends! So....I decided to go for it and create a "Go Fit Mom" facebook page where you can find info on camps and great tips and motivation on a daily basis! Please go like my page! Here is the link. I'm still learning what you can do with business pages, but I'll get there! :) https://www.facebook.com/pages/edit/?id=277770235597445&sk=picture#!/pages/Go-Fit-Mom/277770235597445?sk=wall

O'Fallon Fitcamp!!

2011-11-14T13:20:00.001-08:00

Okay O'Fallon Ladies....you asked for it! Here it is!! Healthy for the Holiday's O'Fallon Fitcamp! Email or call me to register. Let's do this!
OFallon FITCAMP

Thanksgiving is here!

2011-11-11T06:40:00.000-08:00

The average American consumes more than 4,500 calories in one Thanksgiving meal!! Wow! Here are some tips for keeping control, while still enjoying the holiday!

Thanksgiving Tips for Success:

1. Have only the things you really want. Don’t feel like you have to put everything on your plate just because its there! If you really only enjoy the turkey and the potatoes, but you have Aunt Sally’s ambrosia every year just because its there…skip it.

2. Sort your plate. Divider plates are really perfect for this. Imagine you have 3 parts to your plate…1 part protein (turkey), one part green vegetable (green beans, brussel sprouts, asparagus) one part carbohydrate (stuffing, potatoes). This will ensure that you’re not having too much of one thing!

3. If you want dessert, have one. Don’t try to avoid the dessert and then snack on cookies. If you plan to have dessert, decide what it is you must have and enjoy that one thing! Plan ahead and you won’t overdue it.

4. Wear fitted clothing on Thanksgiving! This is my number one rule for the holidays! Don’t wear your stretchy jeans and a big sweater! Wear something that fits you just right to help keep control. This really works! You may even get some compliments on that figure you’ve been working on if people can see it!

5. Burn extra calories this week and next. You may need to have some calories on reserve for thanksgiving. Get a few hard core workouts this week and next to make up for the damage.

6. Don’t skip meals on Thanksgiving! You must, must, must eat a good breakfast and lunch before you’re thanksgiving dinner. It’s just another meal and it’s not just about the food!

7. Give Thanks! Remember what thanksgiving is all about! Be grateful for your health and that of your family. Spread thanks and bring your family back to the real reason for Thanksgiving.

It feels like a good time for Goal Setting!

2011-11-09T11:56:00.000-08:00

With so much going on in my life right now and so many mini projects and hobbies, I felt like I needed to prioritize and really sit down and think out where I'm going! Sometimes I feel like I live day to day...everything happens so fast. One thing I love about Lululemon (besides the clothes) is that they provide great goal setting tools! I love how they have thier employees goal set and display them in the store. If someone MADE me do it...where would I be headed?? Here are some guidelines to follow and a link to their goal setting sheets.

(At the end of the year, I have a couple great worksheets I've created and use with clients yearly! I keep them in my planner and check them off as I accomplish them for the year! I love doing it each year.)

guidelines to follow as you write your goals:

use affirmative language

Say what you will do, not what you won’t do. This will focus your energy on the desired outcome rather than the actions or behaviours that must stop.

Example: “I practice sidecrow” instead of “I stop avoiding sidecrow.”

be specific

Make your goals as specific and concise as possible. Keep it under 15 words, with no justification required. You can always change your mind!

by when

Attach a goal to your date. State the month in addition to the year. Dates keep you accountable. Don’t overthink things too much – just pick a date.

and now, your turn!

Here is a goal sheet for you to write in your 1, 5, and 10-year goals. At the top, write what your age and life will be like in 10 years.

http://www.lululemon.com/community/blog/wp-content/uploads/2011/07/vision-and-goals-worksheet.pdf

Go buy some Coconut Oil!

2011-11-07T15:47:00.000-08:00

I rarely watch TV during the day, but today I happened to flip to Dr. Oz and he was talking about Coconut Oil for your hair! I was so excited! Why? Because people think I'm crazy for using coconut oil on my hair while straightening it. It is all natural and works wonders! My husband also thinks its weird that I cook with it and then use it as body lotion. lol. I guess it looks kind of weird, but again, it works wonders! I used it all over my body especially my belly while pregnant with both kids and I don't have one stretch mark. Well, I found this website with 80 uses for coconut oil...you can read for yourself. For the full 80 visit this link. http://healthimpactnews.com/2011/80-uses-for-coconut-oil/ and then you can go out and get yours! I suggest getting cold pressed organic coconut oil. Sold at Whole Foods.

80 Uses for Coconut Oil

Personal Hygiene/Body
1. Moisturizer – simply scoop some out of the jar and apply all over your body, including neck and face.

2. Eye cream – apply under the eyes to reduce puffiness, bags, and wrinkles. Use on the lids in the evening.

3. Preshave – coconut oil will prep skin for the pending damage caused by shaving.

4. Aftershave – coconut oil will help heal your skin after shaving without clogging pores.

5. Deodorant – coconut oil alone can be used as a deodorant, but even more effective in combination with cornstarch/arrowroot powder and baking soda!

6. Hair Conditioner/Deep Treatment – use as a leave in hair conditioner by applying a teaspoon of coconut oil to your ends and then running your fingers through your hair to distribute the rest! For a deeper treatment, rub in a tablespoon of coconut oil onto your dry scalp and gently work through to the ends. Put a shower cap on to prevent transfer onto bed linens and leave on overnight.

7. Hair Gel/Defrizzer – rub a little between your palms and either scrunch into hair (for curly hair) or finger comb in through from scalp to ends (for wavy/straight hair).

8. Toothpaste – there are numerous recipes out there but I just mix coconut oil and baking soda and dab a little of the mix on my toothbrush.

9. Make up remover – use a cotton swab and a dab of coconut oil and you would be amazed at how well it works!

10. Chapstick – just rub a little into lips and it not only acts as a softening agent but it also has an SPF of about 4 so you get a little protection!

11. Massage Oil – pretty simple; grab some and rub!

12. Lubricant – it is an all natural, perfectly safe personal lubricant. Not compatible with latex!

13. Sunscreen – see my post on natural sunscreen for more detailed information.

14. Stretch Mark Cream – coconut oil is great at nourishing damaged skin. It may not be the magic stretch mark cure but it will help.

15. Nipple Cream – works great to nourish cracked, sore, or dry nipples. Apply to a cotton ball and leave on your nipples between feedings.

16. Diaper salve – very comforting on a rashy bum with no harsh chemicals. Also safe for cloth diapers.

17. Cradle cap – having issues with dry skin on your baby’s scalp? Coconut oil will not only nourish your baby’s skin, it also helps eliminate cradle cap. Just rub a teaspoon onto scalp daily.

18. Body scrub – mix coconut oil and sugar together and rub all over! Rinse off and your skin will be super soft! You can add in essential oils if you would like a specific smell.

19. Healing – when applied on scrapes and cuts, coconut oil forms a thin, chemical layer which protects the wound from outside dust, bacteria and virus. Coconut oil speeds up the healing process of bruises by repairing damaged tissues. Plus, it smells a heck-of-a-lot better than anything from the pharmacy.

20. Bug Bites – when applied directly to a bug bite, coconut oil can stop the itching and burning sensation as well as hasten the healing process.

21. Skin problems – coconut oil relieves skin problems such as psoriasis, dermatitis, and eczema.

22. Swimmers Ear – mix garlic oil and coconut oil and put a few drops in affected ear for about 10 minutes. Do this 2-3 times a day and it usually works within one or two days.

General Health and Wellness
23. Stress Relief – relieve mental fatigue by applying coconut oil to the head in a circular, massaging motion. The natural aroma of coconuts is extremely soothing thus helping to lower your stress level.

24. Digestion – the saturated fats in coconut oil have anti-bacterial properties that help control, parasites, and fungi that cause indigestion and other digestion related problems such as irritable bowel syndrome. The fat in coconut oil also aids in the absorption of vitamins, minerals and amino acids, making you healthier all around.

25. Fitness – coconut oil has been proven to stimulate your metabolism, improve thyroid function, and escalate energy levels, all of which help decrease your unwanted fat, while increasing muscle.

26. Nose bleeds – coconut oil can prevent nose bleeding that is caused by sensitivity to weather such as extreme hotness and extreme coldness. This condition happens when the nasal passages become dry because of cold or dry air resulting to burns and cracks in the mucus membranes so bleeding happens. To prevent this just put coconut oil in you nostrils. Coat your finger with coconut oil and then lie down and coat your finger inside your nose. Doing this will strengthen and protect the capillaries in the nasal passages. A Vitamin C supplement will also help prevent nose bleeding.

27. For breastfeeding moms, consuming 3 ½ tablespoons of coconut oil daily will enrich your milk supply.

28. Helps with weight loss & controlling cravings.

29. Helps keep blood sugar levels stable and/or helps with cravings in those with diabetes.

Holiday Fitness Camp!!

2011-11-07T08:02:00.000-08:00

Healthy for the Holidays Fitness Camp
This is a huge success each year no matter where I offer it! By success I mean, each participant does very well and is always extremely happy that they did this! Motivation, accountability, and support are key. This is at an amazing price because it is being offered to my church and school! Typically at a club I charge $200 for a 6 week program. Let me know if you are interested in joining us(outsiders are welcome)! Would love to have you! Let the Holidays begin!
Joy

Easy Yummy Pumpkin Muffins!

2011-11-04T07:38:00.000-07:00

My all time favorite Fall recipe (well maybe), there are so many good ones, but this has to be the easiest and my family loves them! Originally this was a Weight Watchers recipe I think. I really could care less about that, but I guess it helps and they sure are delicious!

Ingredients:

1 can pumpkin
1 spice cake mix

Simple mix cake mix and pumkin together. Place into greased muffin tins or bread tin and bake for 30-45 min at 350. I have a hard time keeping these in the house for more than a day and its NOT me who eats them all!!

Happy Fall!

The 20 Best Snacks for Kids!

2011-11-04T07:32:00.000-07:00

Cheese

The protein in this kid-friendly snack keeps energy levels high until dinnertime. We like to stick salt-free pretzel sticks into cubes of low-fat cheese to make "satellite snacks," but you can also make cheese more interesting to kids by cutting it into fun shapes with a cookie cutter and making kabobs with your favorite fruit.

Peanut Butter
This versatile childhood favorite has plenty of protein and fiber. For a change, try making silly PB&J sandwiches with toasted mini waffles or rice cakes instead of bread.

Healthier Baked Goods
Your child will never guess you're sneaking fruits or vegetables into her diet when you bake them into yummy muffins or breads. Banana bread, zucchini muffins, and carrot bars are a few of our favorites for kids.

Whole Grain Cereal
With vitamins, calcium, and fiber, a bowl of enriched whole grain cereal with milk and fruit is a power-packed snack or healthy start to the day.

Quesadillas
You can mix anything with a calcium-rich cheese quesadilla: chopped vegetables, leftover cooked chicken, or even shrimp. Don't forget to buy a chunky veggie salsa -- with the folate in the corn, the lycopene in the tomatoes, and the fiber in the beans, this snack packs a nutritional punch.

Yogurt
Low-fat yogurt is an excellent source of calcium, and children love it dressed up. To add taste and nutritional value, whip up a yogurt parfait with berries and granola or make a homemade fruity yogurt pop that beats sugary store-bought frozen treats any day.

Eggs
One egg provides a 4-year-old with almost one-third of her protein requirements for the day. Keep a bunch of hard-boiled eggs in the fridge (they last for seven days), or scramble an egg and roll it up in a flour tortilla.

Sweet Potatoes
Sweet spuds are some of the most nutritious vegetables around: They're packed with vitamin A and are good sources of B6, C, and folate.

Hummus
Made from pureed chickpeas, hummus is an excellent dip for kids. It has an appealing nutty flavor, is thick enough not to be messy, and contains folate, vitamin B6, and iron. Serve hummus with cut-up vegetables or salt-free crackers for dipping, or use it to make a pita bread sandwich.

Noodles
Pasta is a fabulous source of complex carbohydrates. Pick some in your child's favorite shape, and cook up a batch to keep in the refrigerator. At snacktime, microwave a half-cup serving tossed with veggies or cooked chicken and jarred tomato sauce.

Pears
Rich in fiber and available year-round, pears come in many delicious varieties. Serve up equally nutritious canned pears with a small bowl of low-fat cottage cheese or pack a juicy whole pear in your child's lunch box.

Smoothies
Kids go crazy over these delicious sippable treats, and they're packed with nutrients. Use nonfat vanilla yogurt, 100 percent orange juice, and a banana as the smoothie's base, then experiment with a combination of cut-up fresh or frozen fruit. It's a great way to sneak two or three servings of fruit and fiber into your child's diet.

Snack Mix
Toss together a healthy combo of nuts, pretzels, whole grain cereal, banana chips, and popcorn for a handy, portable snack. Nuts contain must-have minerals such as magnesium, iron, and zinc.

Low-Fat Ham
It tastes just as good as regular ham, but the low-fat version is much healthier and a great way to boost your child's protein intake. Roll up a slice on its own or with a piece of cheese, make mini crustless ham sandwiches, or try our Ham and Cheese Crepes with diced ham, melty cheese, and tomatoes baked inside.

Raisins
Raisins have a lot of good things going for them such as fiber, potassium, and vitamins. Even if your picky eaters aren't going for a handful of raisins out of the box, we have a super yummy raisin snack they won't be able to pass up. Kids will love to dip and swirl apple wedges or carrot sticks for a healthy and delicious scoop of creamy covered raisins.

Apples
Apples are the go-to healthy fruit, but if you're feeling the boring apple blues and want to switch up your applesauce routine, try this delicious Instant Apple Crisp to get the vitamin C and fiber you've come to count on from apples. For an added treat, sprinkle with fresh blueberries and a dollop of low-fat vanilla yogurt.

Whole Grain Waffles
For a fun alternative to peanut butter and jelly, try whole grain waffles for a boost of iron and vitamins B6, B12, and A.

Strawberries
If you feel like all your kids eat are bananas and apples, try introducing vitamin C-packed fresh strawberries to their diet. For a perfect snack when you're short on time, try this vitamin- and protein-rich snack with only three ingredients. To add an extra-healthy option, choose whole wheat crepes.

Oatmeal
What kid doesn't love cookies for snacktime? Instead of buying the high-sugar, high-fat varieties from the store, bake up a batch of our low-fat Oatmeal Cookies and feel better about serving cookies and milk. The best part is you can add in whatever you want -- try raisins, cranberries, dried apricots, or nuts to boost the nutritional value and taste.

Tomatoes
Your kids will love this fruity combination of tomatoes, cantaloupe, apples, and a hint of lime. If you want to tone down the heat, use just one seeded jalapeno or none at all. Packed with lycopene from the tomato, vitamins A and C from the melon, and fiber from the apple, this healthy and delicious snack is a big winner.

Originally published in the March 2002 issue of Parents magazine, Updated 2010.

Rock n Roll St. Louis Marathon!!

2011-11-02T17:11:00.000-07:00

It was a rough training season for the Rock n Roll marathon!! I signed up for the full over 6 months ago to be sure I had plenty of time to train for my 4th full marathon. I felt it was time since it has been since 2008 when I did my last one in Chicago......but....I let life get in the way! Training for long runs on the weekend with two kids and a busy life isn't the easiest thing to do! The furthest training run I got in was 15 miles. Not enough to realistically do well in the marathon. I kept thinking I could just go for it and see how I did, but the thought of not finishing either kept me from doing it. I thought, well I can always do the half and go for a PR right? So...the day before I made my decision that I was going to back down to the half. I did pretty well, but was 2 minutes from beating my record! I came in at 2:02:07! Ugh...
I will say the Marathon was fun and the course was different than the other st. louis courses, so that kept it pretty interesting. I got to see my hubby and my girls right at the half way mark, so that helped me through. And of course, like always I crossed in tears! I can't explain why I cry everytime, but it might be partly how bad I want to be done, how bad my body hurts, and that I'm a little proud of myself and extremely happy to be finished. I just well up with tears everytime!

Congratulations to all who finished! My favorite sign of the day was "Finishing= Winning!" I like that alot :)

Club KidFit...active enrichment and wellness for kids

2011-11-02T15:58:00.000-07:00

I haven't updated my blog in sooo long because I have been so busy with my new job! I have taken a position as Program Manager for a non-profit organization called Club KidFit! I love kids, I love fitness. What could be better??? Here you can read more about Club KidFit and find out how you can get involved!

The mission of Club KidFit is to provide kids and families with knowledge and resources to live an active, healthy lifestyle. Club KidFit wellness programs engage, entertain and educate today's youth in a positive, non-competitive environment.

The vision of Club KidFit is to create a community where every kid lives a healthy lifestyle. Club KidFit offers programs such as Dance and Cheer, KidFit Sport, Zumbastic, and Club Glee to really get the children interested. We spend 5-10 minutes of each class on a wellness topic of the day and provide challenges for the children and families to complete together.
Club KidFit classes are offered in schools, community centers, private clubs....anywhere that wishes to host! If you would like to have Club KidFit offered at your school, please contact us! If you know someone who would like to join our team as an instructor or volunteer instructor, please pass them along! We are always recruiting college and high school students who can be great role models for kids!
For more info visit our website at http://www.clubkidfit.org/

Finding Motivation!

2011-07-24T17:57:00.000-07:00

Wow, its almost too hot to leave the house, much less go out and run! I've found out that I'm not much of a summer marathon trainer! This morning was suppose to be my 10 mile run, but I only made it 8. While running I realized something... so many people get motivation from hot magazine models and athletes, but as I was running I passed a few overweight and obese women who were working their butt off in this heat, struggling to make it up a hill and just really going hard. I was so impressed! I thought...if they can do this, I can do this! There are people out there who are running a marathon for the first time and it is a HUGE challenge for them. They are definitely working harder than I am! They are carrying more weight and are probably really fighting with themselves to find motivation. I just want to cheer them on and tell them they can do it! It really inspires me!
So...I didn't have a great morning run, but I did get a little extra motivation from all the runners I saw out in Forest Park putting in their miles! Especially those who have so far to go!

What I'm reading now..."A Stolen Life"

2011-07-21T07:53:00.000-07:00

I'm not sure why I wanted to read this book so bad? A Stolen Life is the Jaycee Dugard story. The girl who was kidnapped at 11 years old and not found until she was 30! Why would I want to read all the horrible things that happened to her, especially when I have two young girls? Its like...you are so curious and obsess over what if and what did she go through, that you just have to know!
I am the same age as Jaycee and when I was 10 and 11 I remember girls being kidnapped or missing and it was my ultimate fear! I was afraid to ride my bike anywhere or talk to anyone. I remember riding my bike one time when a car of teenagers drove past yelling stuff and reving the engine! I was so freaking scared I don't know if I rode my bike for a while after that. I remember Cassidy Sentor (sp?) was missing for some time and was found in a field mutilated! I'm not sure why my parents let me watch the news? Maybe to scare me?
Anyway....I had nightmares the first night I started reading this book. I read almost half of it in one night. I am impressed with how strong this girl is and how can share all of that. This whole time since they found her living in the back yard of this man's house for 18 years, I could not stop thinking.....why didn't she try to escape?? But as I read further I'm starting to understand how manipulated she was and how much she loved her two girls and didn't want to lose them or chance anything happening to them. I guess I might feel some of that too? I still haven't finished the book, but it really is truly amazing that she survived what she did and is such a nice and intelligent person. A good book if you ever wonder about these kinds of things or if you remember and were curious about her story. I do have to say....I just cannot get over the fact that law enforcement looked over her so many danm times! That infuriates me!!! She really started to feel that no one cared about her. How many other children are missing out there that are right under our noses! Wake up people! If you see something that doesn't look right to you....do something about it!!! You might save a life!

Are Sports Drinks Good for You?

2011-07-19T11:56:00.000-07:00

Just like a car, the body needs fuel to run off of. If you are running, playing a sport, or getting a long hard workout you will need to fuel your body before hand. Carbohydrates are great fuel for these workouts, however, as these carbs are depleted through your workout, you will need to keep fueling. If you workout is lasting less than one hour...chances are you will not need to re-fuel during the workout. If you are working longer than one hour or in intense heat...its a good idea to sip on a sports drink.

Sports drinks: With their mix of water and carbohydrates, sports drinks are an excellent on-the-run source of fuel. For exercise lasting anywhere from 60 minutes to several hours, they significantly boost your endurance compared with plain water. (but don't forget they also come with extra calories, so if its unnecessary, skip the sports drink)

Most sports drinks offer a blend of carbohydrates such as the sugars sucrose, glucose, and fructose. A few beverages also add maltodextrin, a complex carbohydrate made of several different glucose units. New research suggests that the body can absorb more carbohydrates from sports drinks that offer a blend than from drinks that contain a single carbohydrate source. The researchers believe this is because the various sugars combined in these drinks can be absorbed via different routes.

Sports drinks also come with added electrolytes (the vital minerals we lose when we sweat). Sodium is the most important of these, as studies show that drinks with added sodium help maintain fluid balance in the body and also promote the uptake of fluid in your intestines. In plain English: You stay better hydrated when you drink beverages that contain sodium.

For optimum fueling: Stick with sports drinks that contain 13 to 19 grams of carbohydrate per 8 ounces. Drinks with higher carb concentrations hamper fluid absorption, and will give you that sloshing feeling in your stomach. Drinks with lower carb concentrations won't refuel your muscles fast enough.

Aim to drink 11/2 to 4 cups of sports drink per hour of exercise (the bigger you are and the faster you run, the more you need) to get both the fluid and carbohydrates required for endurance.

Core Training for Runners

2011-07-11T15:11:00.000-07:00

A strong core can go a long way! Core muscles in your abs, low back, and glutes provide stability, power, and endurance. You will run faster and prevent running injuries. Standard crunches don’t work the deep core muscles that provide stability and power.

PLANKS ON ELBOWS

1. Be sure butt is flat

2. Elbows directly under your shoulders

3. Belly button pulled to the spine

4. Medicine ball can be added for added challenge

TWISTS ON BOSU

1. Keep knees slightly bent and hips facing forward

2. Twist side to side

3. Modification can be to stand of the floor and twist with the medicine ball.

ROLL OUTS ON BALL

1. Kneel on the floor and place forearms and elbows on ball
2. Roll out slightly to elbows and roll back using your abdominals.

3. For a good stability move hold a plank on top of the ball. (legs straight on toes)

What will they think of next?

2011-07-11T14:48:00.000-07:00

I think its crazy when clients tell me that they don't have time to workout, but when I ask what TV shows they watch, they name at least two that they cannot miss! Hello....thats your workout time! I have created commercial break workouts and I you can always ride a bike or walk on the treadmill while watching a TV show, but this is where I draw the line!

Really? You can type and walk at the same time? And...if you plan on walking slow enough to type, I highly doubt that you are getting your heart rate anywhere close to your zone! I mention the "talk test" a lot. If you can carry a conversation with someone, you are not working hard enough!

I wanna know someone who has this and I want them to tell me that they get anything done and how many calories they burn!
Get off the phone, off the computer and work you butt off for 20 minutes and be done! Jeez, I'm sorry, but this thing might be worse than the thigh master!

What will they think of next???

My STL Today Appearance!

2011-07-07T18:36:00.000-07:00

I was asked to do a short video clip on outdoor exercise for the weekly Trainer Tips on Stltoday.com! Awesome...I know a few things about outdoor exercise....where do I begin??
Of course I had a whole page of recommendations and tips, but my video got cut down to about 1 minute! The strength circuit is there, but one of the best cardio tips didn't make it in, but here it is...

Add intervals to your cardio workout!! Yes, its great if you walk 3 miles everyday, but its not going to be a workout for you for very long. You have to take yourself out of your comfort zone for things to happen!! Your heart rate must get into your target zone for the cardio to be beneficial to the heart and to burn the calories! Its not always convenient to count your heart rate and if you don't have a heart rate monitor, don't worry....just use the rate of percieved exersion. RPE is a scale of 1-10 with 1 being sitting or at rest and 10 being the all out hardest you can work! Sometimes it takes ME to find out where your 10 is! LOL! You want to be working to where you cannot talk. Don't worry, you are only holding this intesity for 30 seconds to a minute and then you will recover. Try 2-3 min of a walk or jog and 30 sec to 1min of an all out 10! You will burn 9 times more fat in half the time of your steady state cardio. A great effective and efficient workout. We usually only suggest 20 min of this because you should be POOPED by 20!

Oh...and the video! Here is is... http://videos.stltoday.com/p/video?id=99947881&genre_id=2962

Go Hot Mommas!

2011-07-06T11:36:00.000-07:00

My "Hot Mommas" (as they have nicknamed themselves...love it!) are working their butts off in this hot weather! My St. Mary Magdalen mommies and teachers have really committed themselves to these weekly bootcamp workouts that include running (their fav), strength training, circuits, and yoga. I was so proud of their tree pose last night! Great balance they have! We meet Tuesdays at 6:15pm. Location changes, but we have been hitting Tillis park the last few weeks. As the school year begins this August these ladies are going to be my spokesmodels! Don't they look amazing???

mountain climbers and lunges...

beautful tall trees!

Of course its not all serious! There is tons of laugther and fun with this group!

My Summer Menu

2011-07-04T13:33:00.000-07:00

One of the reasons I really love the summer is because of all the fresh fruits and veggies and because we love to BBQ!! In the winter I tend to gain a few lbs. because of all the chili, potatoes, pasta and because I'm usually not as active. I love to run outside, but the winter makes it hard. I can't stand that it gets dark at 5pm, it makes me feel like I have to go to bed. So I really look forward to the summer.

Whats on the menu at my house in the summer? Well, one of my favorite, favorite things to make in the summer is Tomato, Cucumber, and Mozzarella salad! Yum! I grew up with my mom and grandma making cucumber and tomato with homegrown tomatoes and I love it! We are growing tomatoes and cucumbers in the garden this year. I also love fresh grilled veggies. I usually do a mixture of bell peppers (red, green, yellow and orange) or zucchini and yellow squash. We toss them in italian dressing or a little butter and wrap them in foil.
Our new favorite meat this summer is turkey tenderloin. My kids love it! We have been buying the pre-marinated ones from Aldi and they have a great flavor to them. My husband still loves pork steaks and burgers, but for me he makes turkey burgers with blue cheese! Is your mouth watering yet?
Of course no meal is done in the summer without corn on the cob. This is another fav for the kids. My little one also likes sweet potatoes and they are soooo much better done on the grill! If you find that they take too long, try putting them in the microwave for a few minutes first and then add them to the grill.
So there are some great options for a healthy summer meal. And, don't forget a fruit salad or watermelon for dessert. Another kid hit.
Now, the only problem we have with summer and grilling is.....BEER! Sorry, I don't have any recommendations for that. I'm guilty! But, I have discovered the Skinny Girl Margarita because there is nothing better than margaritas on the patio on friday nights! How much is up to you!
Happy Grilling! If you have a favorite summer recipe, email me... gofitmomstl@gmail.com

Tip Tuesday- Eat a Big Breakfast!

2011-06-28T11:53:00.000-07:00

A study released in June 2008 from Virginia Commonwealth University, showed that women eating a large 600-calorie breakfast lost an average of 40 lbs over 8 months compared to a group who ate a lower calorie breakfast and only lost 9 lbs over the 8 months. The biggest key to this study was that the big breakfast eaters were able to maintain their weight loss while the small breakfast eaters started to put the pounds back on.
Most often when a woman tells me about her daily nutrition she says she doesn't eat breakfast, she has a salad for lunch, and usually has a big dinner. This is all backwards!!
Think about it....if you have the whole day to burn off calories, you want to eat the most early. You don't want to eat the bulk of your calories before you lay down and sleep! How will you burn them?
So, give it a try. Breakfast is my favorite meal of the day, so I never run out of good things to have for breakfast! My favorite though is an egg burrito with guacamole on it! Yummm! Eggs are a great source of protein, they will fill you up, keep you full and give you energy!

The amazing Cucumber!

2011-06-24T11:42:00.000-07:00

WOW!!! WHAT A LITTLE GEM THE CUCUMBER IS. I DIDN'T KNOW A LOT OF THIS!
1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1,Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will
be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5. Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or
two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!! GOTTA LOVE THIS ONE!

6. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!! MUST ADMIT I AM LOVING THIS ONE TOO!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.

8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic
hinge, and voila, the squeak is gone!

10. Stressed out and don't have time for a massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber will react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown to reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath.

12. Looking for a 'green' way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm your fingers or fingernails while you clean.

13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

Wow...new love for an good ole veggie!

Workout of the Day! 100 Theme...

2011-06-23T06:11:00.000-07:00

This was our 6am workout today. Simple, but hard....does that make sense? :)

5 sets through of the following (Circuit Style)....
10 Reverse Lunge with Front Kick- each leg
20 Alternating Squat with Front Kick
20 Push-ups
20 Bicep Curls
20 second Plank

2 minutes of Cardio- Jump Rope or Steps

5 sets of these....
20 Deadlifts
20 Upright Rows
20 Tricep Dips
20 Bicycle Crunches
20 V-ups (seated knees to chest)

When finished you have just completed 100 of each exercise!!! Oh yeah!

Run Mommy Run!

2011-06-21T18:54:00.000-07:00

Training season is almost upon us for the new St. Louis Rock n Roll Marathon!!! This marathon was formerly the Lewis and Clark, which I have to say I am sorry to see go. My best half times were on that coarse. It was flat and open. But....this is the Rock n Roll Marathon! You have to do it! A band at every mile, I can hardly imagine that you will get bored?
So tonight I asked my "Hot Mamma's" (as they have nicknamed themselves), "Who wants to run the marathon with me?" I got mostly laughs, but I might have them talked into at least walking the half. Thats a good start right? They can always work their way up after they have the time of their lives with 13.1.

So a piece of advice that I got when thinking about doing my first half marathon was this: Never start with a half-marathon because after that you will NEVER want to do a full! I really couldn't agree more! So, I took the advice and I jumped right into training for my my first full-marathon without ever running more than 5 miles (and that was for the St. Patty's Day Run, which used to seem like a really BIG deal!). Our first training run was 6 miles and I didn't know if I would finish......but, I did, along with the 8 mile, 10 mile, 12, 14, 16, 18, and 20 mile runs I completed with a whole group of others who had never run a marathon either! My first marathon (I think in 2004) was by far the easiest of the 3 I've run! I was so prepared and heard so many stories of hitting "the wall" that I paced myself and expected the worst and to my surprise, at mile 20 I actually felt great and picked up my pace! I even drank a beer in Soulard at mile 22 or so just for the fun of it!!! I may have regreted that one later as for the rest of the day everything went right through me, but it still makes for a good story :)

So, if you are thinking, "I've always wanted to run a full 26.2." I say, "Do it now!" I will be starting my training in July and will do long runs on Saturday or Sunday mornings. There are plenty of training teams out there that offer free training and it is great to meet other runners and have the support when going those distances! Email me if you have questions on how to get started. I'd be happy to give you a program and training schedule. gofitmomstl@gmail.com

Oh, and I just have to mention that my girls and my husband are such great support and I love when they come out to see me run. They really keep me going! And the best is that at the end when I receive my medal my daughter Taylor always tells me she is so proud of me for winning the race!!! :) Aww! She even told her teachers that I won! LOL! What a sweety she is.

Mommy Workouts at the Park!

2011-06-13T13:55:00.000-07:00

If you live in the Brentwood, Ladue, or surrounding areas, you can join me and my mommy friends for bootcamp at Tillis Park on Tuesday evenings. Our one-hour workouts consist of cardio, strength training, flexibility and core stability. Never are two workouts the same! We make use of benches, tables, playgrounds and anything else we see to make the park our gym! These ladies have done amazing things in the time I've been working with them. They are strong and healthy moms and I love working with them.
If you are intersted in joining us, please email me at jrowfitnesss@hotmail.com Cost is $10 per session.
I am also available to come to your home for a full fitness consultation and program design. No need for fancy gym equipment! All you need is a mat and a pair of free weights.
Go Moms!

Happy Mother's Day!

2011-05-06T11:56:00.001-07:00

I know I've shared this before, but its too good not to share again on mother's day! And to all those mommy's to be right now...its so awesome to think about. Happy Mother's Day to all the mommies out there!

A Mother’s Prayer

The Most Important Person on earth is a mother.

She cannot claim the honor of having built Notre Dame Cathedral.

She need not. She has built something more magnificent than any Cathedral--a dwelling for

an immortal soul, the tiny perfection of her baby's body.

The angels have not been blessed with such a grace.

They cannot share in God's creative miracle to bring new saints to heaven.

Only a human mother can.

Mothers are closer to God the Creator than any other human creature.

God joins forces with mothers in performing this act of creation...what on God's earth is

more glorious than this:

TO BE A MOTHER

Skinny Cocktails Anyone?

2011-05-06T08:31:00.000-07:00

I have to say...there is never a shortage of cocktails around our house! I really really look forward to my glass of red wine a couple nights a week, or a good beer on the weekends. I'm all about eating healthy, but a good cocktail is something I will never do without! In the summer, my ideal day is laying in the backyard, playing with the kids in the pool and in the evening barbequing and enjoying some margaritas! Maybe even lighting a fire in the firepit and having a few more. I get so excited in the spring looing forward to these days.
Since yesterday was Cinco de Mayo and we have fitcamp on Thursday nights, I promised my ladies that if they came I would have a treat for them after class. I also was sure to remind them that their awaiting bikinis really don't care if its cinco, so it was no excuse to skip! I wonder how many calories the average person consumed yesterday on margaritas and how many people skipped the gym?? Better yet, I wonder how they are feeling today?
So my treat for them was the "Skinny Girl Margarita"! Created by Bethany Frankel, Real Housewives Star and natural foodist. I'm sure others have come up with their own version of a healthy margarita, but I thought we'd give these a try. Pretty tasty! Not your typical margarita, but a lighter version with a good kick! The price is about $11 per bottle, but I figure if you usually buy the premade Jose Quervo they are about $15 a bottle anyway? The best part is that there is only 100 calories per 4oz serving! Thats pretty good!
So, if you are looking for a healthier margarita alternative...I definitely would suggest the "Skinny Girl Margarita". Here's the link. Check it out. http://www.skinnygirlcocktails.com/home.php
Now.....the one thing I will not go light on is the guacamole!!! No way Jose! I love me some guac and I won't mess with anything less than the full version!

Spring Training Fitcamp!

2011-03-09T14:16:00.000-08:00

Its that time moms! Spring Training Season....time to get moving and get in shape! My Spring Fitcamp begins next Thursday, March 17th 6:15pm at Ferdinand Park. Camp meets one night a week. 6 week session is $100. You will get way more than one workout per week! Also included is nutrition counseling, daily email motivation and tips, handouts, personalized workouts and more!
If you need the motivation to get moving and want to get outdoors, this is your chance!
Shed the winter weight, tone, and feel energized for Spring!
Email me for further details. jrowfitness@hotmail.com

Fun Local Stuff!

2011-03-09T14:07:00.000-08:00

If you are looking for fun stuff for you or the kiddos, check out these links! Bliss Eleven photography is amazing, Laurie does a great job. I love looking at her latest photos. You can also find fun accessories with some of these other local vendors.
Happy Shopping!

http://www.poshprincipessa.com/, http://www.blisseleven/, www.etsy.com/shop/iamwhatiam, /http://www.kayleebugdesign.com/ http://www.facebook.com/pages/Pocket-Full-of-Poseys/379708600927

Beat the Winter Blues

2011-02-02T11:21:00.000-08:00

I have to say Winter is the most challenging season for me and I know I'm not alone! I can usually expect to gain a good 5lbs. during the winter and feel less motivated to workout. I get a little stir crazy too! Last Saturday was awesome...we saw temps of 40 degrees (which was warm) and beautiful sunshine. It was a great day to walk to the park, play and get some good 'ol vitamin D. The last couple days haven't been as nice, with blizzard like conditions and an inch of ice and sleet!! These days have me going crazy. I've compiled some tips for beating the blues this winter....

1. Let in some natural light. Sunlight can help alleviate symptoms of seasonal disorder and can boost your mood immediately. Sunlight is a good source of Vitamin D which can be hard to get during the winter months, so open the shades and let in the sun.

2. Exercise regularly! Regular exercise will keep your metabolism running, release feel good endorphins and boost your mood. Make exercise part of your daily routine. Find a few classes to take weekly.

3. Take up a new activity. Try a new class, or sign up for skating lessons. Challenge yourself to something new for the winter.

4. Avoid heavy or fattening foods. Its natural to want to eat warm winter foods, but avoid eating high-fat foods that will only make you feel worse after. Look up some new soup recipes, but keep it healthy and avoid the winter weight gain.

5. Avoid caffeine and alcohol. Caffeine and alcohol can be tempting to get your going or to calm you down after a stressful day, but they will have your mood changing constantly. Try drinking hot tea instead.

6. Take Yoga. Yoga can reduce stress, clear the mind, and alleviate seasonal disorder. You are likely to find it beneficial in one way or another during the winter season.

7. Get a Massage. Massage can have the same benefits of yoga, but may release more muscle tension. Foam rolling is also a great way to self massage.

8. Get away. Take a mini-vacation for the weekend just for fun. We could all use a break from the day to day stress or just a weekend away from the cold. Plan a vacation for the spring so you have something to look forward too!

9. Keep a regular schedule. Its good to stay with your daily routine. You should be getting your sleep, but don’t hibernate. It will be much harder to get going and can lead to depression.

10. Get out and be social. During the winter its normal to feel less social and spend more time at home, but it can be good to get out for a night on the town, or to have a dinner party and socialize with friends.

Thanksgiving Tips!

2010-11-24T08:59:00.000-08:00

Happy Thanksgiving! I often have to remind clients that Thanksgiving is not all about the food! If you think of it that way you may not overeat so much! According to research from the Calorie Control Council, the average American may consume more than 4,500 calories and a whopping 229 grams of fat from snacking and eating a traditional holiday dinner with turkey and all the trimmings. And these figures don't even include breakfast or the late evening munching on leftovers!

Beverages

Apple cider, 1 cup: 115

Champagne Punch, 6 ounces: 124

Wine, 3.5 ounces: 84

Kahlua Sombrero, 4 ounces: 340

Appetizers and First Courses
Mixed nuts, 1 ounce: 170

Candied Pecans, 1 ounce: 139

Cheese ball, 1 ounce: 110

Crackers, 5: 80

Crudités selection, 8 ounces: 75

Sour Cream & Onion Dip, 2 tablespoons: 60

Chex Mix, 2/3 cup: 130

Stuffed Mushrooms, 6 small: 386

Deviled Eggs, one: 59

Cheese Puffs, one: 71

Shrimp with Cocktail Sauce, 3: 30

Fruit Cup, 1/2 cup: 70

Salads
Tossed salad with Oil and Vinegar, 10 ounces

Ambrosia Salad, 1 cup: 183

Molded Jell-O Salad, ½ cup: 103

Main Course
Dinner Roll, 1 small: 87

Butter, 1 pat: 36

Cheesy Corn Bread, 2" X 2": 96

Turkey, roasted white meat, 4 ounces: 180

Turkey, roasted dark meat, 4 ounces: 323

Turkey Gravy, 1/4 cup: 50

Stuffing, 1/2 cup: 190

Mashed Potatoes, 1 cup: 190

Candied Yams, 1/2 cup: 210

Sweet Potato Casserole, 3/4 cup: 624

Honey Glazed Carrots, 1/2 cup: 45

Green Beans Almondine, 1/2 cup: 220

Green Bean Casserole, 1/2 cup: 75

Peas and Pearl Onions, 1/2 cup: 40

Jellied Cranberry Sauce, 1/4 cup: 110

Cranberry Relish, 1/2 cup: 76

Dessert
Pumpkin Pie, 1/8 of a 9" pie : 316

Apple Pie, 1/8 of a 9" pie : 411

Pecan Pie, 1/8 of a 9" pie : 503

Vanilla Ice Cream, 1/2 cup: 145

Pumpkin Roll with Cream Cheese Filling, 1" round: 306

Chocolate Cream Pie, 1 large slice: 535

Baked Apple, 1 apple: 182

Tea, brewed, 8 ounces: 2

Coffee, black: 10 ounces: 5

Coffee with Cream and Sugar, 10 ounces: 120

Coffee with Baileys Irish Cream and Sugar, 10 ounces: 186

Thanksgiving Tips for Success:

1. Have only the things you really want. Don’t feel like you have to put everything on your plate just because its there! If you really only enjoy the turkey and the potatoes, but you have Aunt Sally’s ambrosia every year just because its there…skip it.

2. Sort your plate. Divider plates are really perfect for this. Imagine you have 3 parts to your plate…1 part protein (turkey), one part green vegetable (green beans, brussel sprouts, asparagus) one part carbohydrate (stuffing, potatoes). This will ensure that you’re not having too much of one thing!

3. If you want dessert, have one. Don’t try to avoid the dessert and then snack on cookies. If you plan to have dessert, decide what it is you must have and enjoy that one thing! Plan ahead and you won’t overdue it.

4. Wear fitted clothing on Thanksgiving! This is my number one rule for the holidays! Don’t wear your stretchy jeans and a big sweater! Wear something that fits you just right to help keep control. This really works! You may even get some compliments on that figure you’ve been working on if people can see it!

5. Burn extra calories this week and next. You may need to have some calories on reserve for thanksgiving. Get a few hard core workouts this week and next to make up for the damage.

6. Don’t skip meals on Thanksgiving! You must, must, must eat a good breakfast and lunch before you’re thanksgiving dinner. It’s just another meal and it’s not just about the food!

7. Give Thanks! Remember what thanksgiving is all about! Be grateful for your health and that of your family. Spread thanks and bring your family back to the real reason for Thanksgiving.

Re-thinking the McDonald's Happy Meal!

2010-10-15T10:54:00.000-07:00

I know we all do it. Its too fast and easy not to do it every once in a while. So you go through the McDonald's drive-though and get the kids a happy meal, maybe even one for yourself. Not too harmful right? Well, I'm re-thinking that! Check out this article about a happy meal experiment done by a mom who wanted to see just how real her happy meal was. She let it sit out for over 6 months and it never spoiled! Ugh...now imagine what happens inside your body?

I know we all know that fast foods is fattening, low in nutrients, and processed, but how about the amount of preservatives in fast food that will allow it to stay good at room temp for 6 months! I know I won't be giving my kids a happy meal this weekend! How about you?

Losing the Last 10!

2010-06-10T10:24:00.000-07:00

Well, I'm almost there. I'm really not one to focus on weight. As I've said before, I don't even own a scale! But I did track my weight gain while I was pregnant and of course I wanted to get back to my pre-baby weight, really just so I knew I could and so I could be back in my clothes. Thats all I really cared about. Even though my weight wasn't so low a few months back, I did feel really good. The only thing that bothered me was that I couldn't get into my pre-baby jeans!! "Really, was my butt this small?" That was my motivation to lose the rest.
In the last month or so I've been able to get off another 4 lbs or so. How? Just moving more! I'm lucky that I do what I do, because I am able to get out there and instruct more classes or take classes whenever I choose. I know its not as easy for everyone else. I think its also so much easier to lose in the summer than it is in the winter. Longer days, more fresh fruits and veggies, more energy, more activities....all of it plays a factor, but the biggest help this year for me is Aqua Fit Classes! What an awesome workout!
If you are pregnant, or you just had a baby, there is nothing better! Here are some pool exercises for you to do at home to make your own aqua class:

Warm-Up

Jog in Place (knees up high then kick feet to butt) 2 min
Jumping Jacks (hold noodle overhead- up and down) 1 min
Washing machine (noodle in front, twist at waist, jump feet and knees together opposite upper body) 1 min

Shallow Water Work

Water Jogging (jog back and forth, pumping arms at your side) several laps
Water Skipping (take it up a notch to a skip back and forth) several laps
Front Kicks (like a kickboxing kick) 15 each side
Side Kicks (again kickboxing side kicks) 15 kicks each side

Deep Water Work

Lap swimming (use different strokes) 5-6 laps
Treading Water 1-2 minutes, 2 times
Wall Kicks (rest back of head or neck on wall) flutter kicks, scissor kicks, etc. 2-3 min

Stretch

Use noodle in shallow water to stretch legs and upper body well before getting out of the pool.

This workout done a few days a week is sure to keep you in shape throughout pregnancy! You will burn more calories in the water, its safer for your joints and you are weightless! Try it this summer!

A Mother's Prayer

2010-05-07T09:09:00.000-07:00

I recieved this prayer from a sister after giving birth at the hospital. It made me cry! This sums it all up...what a miracle a baby is. That we as women can grow a perfect human being inside our bodies! Its amazing to think about!

A Mother’s Prayer

The Most Important Person on earth is a mother.

She cannot claim the honor of having built Notre Dame Cathedral.

She need not. She has built something more magnificent than any Cathedral--a dwelling for

an immortal soul, the tiny perfection of her baby's body.

The angels have not been blessed with such a grace.

They cannot share in God's creative miracle to bring new saints to heaven.

Only a human mother can.

Mothers are closer to God the Creator than any other human creature.

God joins forces with mothers in performing this act of creation...what on God's earth is

more glorious than this:

TO BE A MOTHER

Happy Mother's Day!

Half Marathon....Success!

2010-04-14T08:31:00.000-07:00

Congratulations to all who completed the Go St. Louis Marathon and Half-Marathon on Sunday! What a beautiful April day it was! Although it was 75 degrees, which seems so nice, it was warm for a marathon. I saw people pass out and even caught someone as her legs were going limp! Scary! I'm so proud of all the finishers. Everyone did a great job. My daughter was so proud of me and it was so cute! She said, "Mommy you won the race!!" I went right on letting her think that!! lol! I wish honey! She just loves playing with my medals and pretending to race herself. I feel good about setting that example for her. I hope I can keep up with it for years to come and some day run a race with her!

Many are probably thinking..."now what?" It is typical to either take a long hiatus from running, or to jump right into the next marathon. We will be training soon for the Lewis and Clark Marathon on October 3rd, but until that begins here is an article from Runners World about post-race running....

Resisting the Slump
After your big event, it's critical to not stop running altogether. If you do, you're likely to pack on the pounds, and you'll have to work even harder to claw your way back into shape. A study in the February 2008 issue of Medicine and Science in Sports & Exercise reported that when runners quit, they quickly gained three to four pounds, and picking up their previous routine wasn't enough to shed the weight they'd gained.
You can avoid this with some critical steps on race day, says Hinton. Walking and stretching immediately will help reduce soreness in the following weeks. Greg McMillan, a Flagstaff, Arizona-based running coach, also recommends taking a few days off, and then gradually starting to run again to maintain a base of cardiovascular fitness and muscle strength. "Aim for consistency, not monster mileage," he says. While you're keeping your running light, mix up your routine. Hook up with the running buddies you haven't seen for a while, or explore new routes.
If you decide to race in the six to eight weeks following a fall marathon or half-marathon, keep your ambitions modest, says McMillan. Don't go for a personal record, but rather sign up for races that promise rewards beyond your finishing time. Run a friend or a family member through a first 5-K. Enter a Turkey Trot that benefits a local homeless shelter. Pick a race in a tropical vacation spot. "Anything that reminds you that running is fun," says McMillan.

Curb Your Enthusiasm
Getting overly excited after a successful big race can just as easily get you in trouble. Finishing a first marathon or setting a personal record may make you want to find out how much better you can do with even more training.
"I see a lot of runners who can't get off their high and want to roll right into the next marathon," says Lisa Felder, an assistant coach for Team in Training in Oakland, California. Enthusiastic beginners, in particular, can neglect to give their muscles enough time to recover. Most people shouldn't begin earnest training until five or six weeks after a half or full marathon. "It's important to respect what running a marathon does to your body," Felder says.
After months of having your life revolve around training, it can be tough to cope with a sudden drop in mileage. Expect that backing off to recuperate can make you feel sluggish. With rest and easy running, you'll easily reclaim your race sharpness when you're ready. That balance is the secret to a perfect off-season. It lets you carry your fitness forward-and even improve your time.

Run Better
Plan your racing schedule well in advance so you stay on track after your big finish. You'll know what's next, and won't worry "now what?"
article from: Runnersworld.com

Spring...time to Cleanse and Detox!

2010-03-30T15:10:00.000-07:00

What does it mean to Detox???? Thats the question I get all the time. "Oh, no way can I not eat for 3 days!" "Why are you doing that, you don't have to lose weight?"....are common responses.

Cleansing and Detoxing does not mean that you have to starve yourself for 3 days. And, cleansing should not only be used to lose weight. I am reading the book "The New Detox Diet." I don't love the title because I hate diet books, but its very interesting. Our bodies carry many toxins and waste that we cannot always eliminate, expecially if we just keep eating the same things! Our kidneys, liver, gallblader, and intestines are many times overworked. Cleansing can give them a much needed break. Here are some reasons for cleansing...prevent disease, rest organs, purify, rejuvinate, weight loss, clear skin, slow aging, improve fertility, be more productive, relaxed, consious, focused etc. The reasons go on and on.

Spring and Autumn are the best times to detox. It makes alot of sense actually! Your body naturally starts detoxing in the Spring anyway after eating all the heavy, hearty foods through the winter and holidays. Our bodies tend to hybernate and naturally store more fat in the winter, and we have less energy and shorter days. So, when the longer days arrive in Spring and fruits and vegetable start to become available our bodies begin eliminating all the junk from the winter.

Cleanses can be very simple and easy. It does not have to be as extreme as only drinking juice or water for a week! You can start by just eating fruits and vegetables for a few days, or if you like your grains, maybe just brown rice for a couple days. The fiber of the fruits and grains will clear your intestinal track and get rid of any build up. I am on day two of a cleanse that I customized to fit my needs! I ate only fruits and veggies yesterday and today with only water or herbal tea to drink. Tomorrow I am switching to grains...which I am craving! I'm going to do all brown rice and quinoa for two days and then combine the two for a final day. I love veggies and I love grains so this was the perfect cleanse for me! It is pretty easy, besides my coffee addiction!!!! My slogan these days is "No Coffee, No Workee!" lol! I just loved that when I saw it on a bumper sticker in the Starbucks drive through. Anyway, I am managing the no coffee thing pretty well with having detox tea instead. I can't say I'm not looking forward to having a cup when this is over, but I know I will feel tons better!

My diet so far these two days:
Day 1-
Breakfast- organic fruit salad (I made enough for the week), detox tea
Lunch- big spinach salad with balsamic vinigarette, apple, mandarin oranges
Snack- green smoothie (banana, blueberry, strawberry, spinach)
Dinner- sauteed kale (in coconut oil), organic sweet potato
Snack- orange

Day 2-
Breakfast- fruit salad, detox tea, odwalla juice (bluberry mix)
Lunch- spinach salad with balsamic, avacado
Snack- green smoothie (banana, blueberry, strawberry, pear, apple, spinach), detox tea
Dinner- sauteed frozen veggie mix (asparagus, yellow squash, green beans, carrots)

Does it sound yummy?? Not too bad for only a couple days huh? You can handle it?
If you want more info on the detox diet book visit this website. http://www.elsonhaas.com/books.html
I'm almost there and feelin good!!

Strollers? How do you find the right one?

2010-02-25T11:47:00.000-08:00

I think finding the right stroller was the biggest decision we had to make when having baby #2....well besides what to name her! I'm not kidding! It is so hard to find a stroller to do the things you want and they can be so pricey! With our first we literally had 4 strollers! That is insane. You have to have one travel system (great for shopping), one jogging stroller (maybe not everyone, but for me it was the most important one), and one umbrella stroller (for easy useage). For us though, I also had a seperate sport stroller for StrollerFit that they furnished me with. Well let me just say that I used that stroller for everything! I would have never chosen such an expensive stroller, but it really could do anything. I am talking about the Phil and Ted's Sport Stroller. This pic shows the double version, which by the way is just another piece that you purchase, so you don't have to buy a whole other stroller when you have two! There's a savings! But, what I loved about this one is that it folded up so flat! My Jeep jogging stroller literally would not fit in my car!!! These are things you just don't think about when you are in Babies R Us 8 months pregnant! I had a Jetta and the only way it would fit was in my front seat upside down with the wheels on my dashboard!

This sport stroller was great for running, shopping, taking a walk, or going to a carnival or picnic. The pivoting front wheel makes it so easy to manouver! So, needless to say, I loved this stroller and was totally bummed when I sold StrollerFit and had to give it back!

So when we found out we were having another baby we had to start the process of finding a good double jogger! I immediately thought of my phil and ted's and how I would only have to then purchase the attachement, but I started my search for what would be best. I had also heard great things about the BOB joggers and knew several people who had singles, so we went to check out the BOB duallie revolution at REI. It was so light and so easy to manouver, but my only concern was would it fit everywhere? The BOB double is side-by-side. I did alot of reading and it got rave reviews. It is suppose to fit in any standard door frame. I still kept thinking about how much I loved my phil and ted's, but my husband kept bringing up the fact that the second child is sitting in back staring at the back of a seat and you lose all your storage due to thier feet. The decision was extrememly difficult, but we ended up with the BOB duallie. A big investment at around $600. I felt very happy with my decision until I realized that my car seat would not fit with the car seat adaptor that I had purchased for another $90! This would be so that I could carry the infant in the car seat while still having a toddler in the other seat. I called the company and they did have a list of car seats that were compatable and ours was not. I certainly was not going to buy another carseat, so I would have to wait until the baby was 8 weeks old to put her into the stroller! This stroller is extremely nice, but it was about this time that I was really wishing I had the phil and ted's!! Did we make the right decision?? I don't know? If I had the money to have both I would and in the summer we are really going to enjoy the BOB I'm sure, but if you are always on the go and you need something that folds up small and you can take shopping or just about anywhere I would definitely suggest the phil and ted's sport. The BOB double also fits in my truck though.....and I still have a Jetta!
Maybe if I hadn't spent so much on strollers I could afford a bigger car! lol!

Here are the links to BOB and phil and Ted's
http://www.bobgear.com/
http://www.philandteds.com/upload/

I have done alot of research and I've worked with lots of moms and strollers and these two brands definitely have my vote! If you have a stroller that you love tell me about it...
gofitmomstl@gmail.com

StrollerFit Workout

2010-02-16T14:04:00.000-08:00

Oh how I miss my StrollerFit days!! Even before children I commonly heard mothers tell me that they felt like they had no time to workout or that they felt guilty leaving their children with a sitter to workout. I also saw children screaming their heads off at the gym when the moms would drop them at the gym daycare to go workout! It was terrible!

I purchased a StrollerFit franchise in 2005 before I even thought about having children because I saw such a need for this in St. Louis and I felt so strongly about helping moms stay healthy and find the time to workout! I also loved working with children. Not long after I began StrollerFit I found out I was pregnant! Wow, it was just meant to be! So, needless to say, I taught StrollerFit classes throughout my pregnancy with my empty stroller and soon had my own baby to attend classes! Wow, what a great workout you can get pushing a stroller with a child in it! Its like your portable strength and cardio equipment. And the heavier the child (or children...for those who brave pushing a double) its even better!

When I was offered a position with Santé it really was a tough decision, but I sold my business to a client of mine who had been participating in my StrollerFit classes. She has been very successful with StrollerFit and I'm so happy she has kept it going. I know there are other mom and baby fitness classes out there (more today than there used to be), but StrollerFit is really fun for both mom and baby. Check out StrollerFit St. Louis here. I also have a link under my recommended links.

What are some of the benefits of StrollerFit?

An amazing workout doing cardio intervals with your stroller and also strength moves with bands, your body weight and your baby!
Social interaction and a support group of moms who share your fitness goals.
Fun for your baby or child! In StrollerFit classes you sing songs to the children and even let them get out and play. They love coming to classes!
A play group for your child!
Convenience of bringing your children along for your workout.
No excuses for not being able to workout as a new mom.

With a new baby at home I miss my StrollerFit classes so much! If you can, I recommend you try one. Your first class is always FREE!

At Home Workouts

2010-02-15T07:23:00.000-08:00

I wanted to share a couple workout videos for those wanting a good "at home workout." I work with Jill Devine of 93.7 The Bull as the Personal Trainer for "Jill's Fit Club." Jill created the Fit Club after she joined Santé and began training with me. She was talking about her struggles and her workouts on the air and she had such a good response from listeners that she decided to start "Jill's Fit Club" to be a support group for those who were also looking to get in shape, lose weight, or just become more healthy. She started a website in which we post articles daily along with recipes and videos. There is alot more to be done, but Jill is so dedicated to helping others and she really works hard on the site.

I tried to link the workout videos we created directly to the blog, but I couldn't figure it out! (obviously not an IT wiz)! So I have added the Jill's Fit Club link for you to check out the website and see the videos from there. Go to the Videos tab on the left and you will see an at home "On the Ball" workout featuring Jill and I, as well as a "Commercial Break Workout." I love the commercial break one for those long TV shows. I do it every Monday and Tuesday night while watching the Bachelor and Biggest Loser! Biggest Loser just makes you want to move and I do not have a treadmill, so its great! No more excuses!!!

Another great workout DVD is Jillan Michael's 30 Day Shred! The best part is...its only 20 minutes! You get cardio and strength training all in a short time. There are 3 levels to choose from, so even if you are a beginner you can still do it. I really am a fan of the 3-2-1 format (3 minutes strength, 2 minutes cardio, 1 minute abs). Breaking it up makes it so easy....well, not easy, but it easier!! 30 Day Shred is about $8 at Target! Try it!

What the Scale Misses!

2010-02-06T10:41:00.000-08:00

Why are women obsessed with the number on the scale?? I don't even own a scale! All the scale really does is make you obsess more about your body. The scale misses so much!

First, I'm sure you know that muscle weighs more than fat. Think of muscle as bricks and fat as cotton balls. It takes alot more cotton balls to make a pound then it does brick!

Second, the more muscle you have the more calories you burn! Muscle increases your metabolism so that you are burning calories at a much faster rate....so you better be lifting!
I always tell my clients to measure by their clothes. Everyone has that one favorite pair of jeans "the skinny jeans" or a dress that they love that they wore at their "best" weight. You should use those things to measure your progress. I have a little black dress that never lies to me! If its snug then I have some work to do, but if it fits then nothing else matters...I feel great!

I also do measurements on my clients and body fat %. With body fat % you can calculate exactly how much fat and how much muscle you have. And....I can guess how you lost weight by looking at those numbers. If someone lost 10lbs just by dieting it will show...they will have lost muscle. If they lost weight on a fitness routine including strength training they will have lost the weight in body fat! A healthy body fat for women is anywere between 20-30% depenting on your age and height. But please, please, do not follow those charts that tell you how much you should weigh based on your height! Those charts have no idea how much muscle you have and often times tell athletic women that they are considered obese!! Crazy!
On the other hand, just becasue someone is skinny does not mean that they are in good shape. I have taken lots and lots of body fat percentages in my career and it amazes me how a skinny person can have such a high body fat %!! A naturally thin woman may not have any muscle! And of course definition is always more attractive too! Who wants to diet and be flabby in their bikini? Have you been at the beach or pool and see someone thin take off their clothes only to see cottage cheese and a jiggly tummy? If you are weight training and burning more calories, you can eat more of the things you love and have such a better shape and definition! Do you still care about the scale?

What about your health? Isn't that one of the main reasons we exercise? Don't answer that! I know women mostly exercise for looks, but we should say yes! Heart Disease is the #1 killer of women, so improving our cardiovascular fitness and decreasing our risk for other diseases and issues that effect women is huge! The scale doesn't tell you how healthy you are. If you meet with a personal trainer for a fitness assessment you can learn all the other numbers that really matter when we talk about health and fitness.

If you want to do some math here are some numbers for you:
1 pound= 3500 calories
1 pound of muscle burns an extra 35-50 calories a day
your weight x 10= a guess of what your metabolic rate is (not completely accurate). This is how many calories you burn per day without doing anything. This is just your body working to be alive.
You should never go below this # or your body will think you are starving and go into starvation mode. Exercising, especially weight training significantly increases this #, so you will need the additional fuel.

Estimates of how many calories you need per day:
your weight x activity level...
12= somewhat active
14= moderately active
16= very active
(these are not competely accurate numbers. This is just a guideline to see about where you should be)
If you would like more concrete numbers, see your doctor, or a fitness professional.
I say, check the scale every few weeks or so. Its good to know where you are, but don't obsess! There is alot more that the scale doesn't tell you!

Making Baby Food- Yummy!

2010-02-04T13:20:00.000-08:00

So I made babyfood for the first time the other night! It was soooo easy I don't know why I didn't do it with my first child! I guess I am a little more consious of where my food comes from these days and I'm a little more frugal with my money as well. So I made a goal this year to start my little one on real, organic fruits and vegetables. I went to Trader Joe's the other night and got whatever I could in the frozen section...organic peas, mangos, green beans, and spinach and then bought fresh...carrots, sweet potatoes, and avacados. I have a steamer for the microwave (microwave is probably not the best way, but fast), so I steamed peas and then carrots and used my hand stick blender to puree them, adding water to make them thinner. It was so easy and made so many servings! I placed them into small containers, labeled them and put them into the freezer. I have read that ice cube containers work really well becase each cube is a 1 oz serving, perfect for baby. I just didn't have any extra trays, so this works for now. She had carrots as her first veggie last night and loved them! I'm so excited about it! I can't wait to try the other fruits and veggies!

I also did a little cost comparison....
A two pack of Gerber Baby Food is about $1.99 (so $1 per little pack, I think 2oz each). Its even more if you want Organic.
At Trader Joe's I bought:
16oz jar of organic crushed applesauce $1.99
2 lbs. Sweet Potatoes $1.79
1.5 lbs. fresh baby carrots $1.69
16oz bag frozen organic peas $1.99
16oz bag frozen organic spinach $1.99
16oz bag of frozen mango chuncks $2.49
16oz bag of frozen green beans $1.99
5 avacados $2.99
Total I spent: about $17.00 and think about how many servings I will get out of all of this food! There are at least 8 servings in each 1lb bag of food. Its a great deal!

Nutrition wise, I read that some babyfood companies add tapioca and water to keep there foods longer and commercial babyfood has a shelf life of 2 years! Can you imagine eating two year old green beans? Uhh!

You can read more about making babyfood at this webiste:
http://www.wholesomebabyfood.com/pureebabyfoodandstore.htm

a day in the life of this mom....

2010-02-03T13:34:00.000-08:00

Wake up and look at the clock.”Its morning already?” Think to myself "go for a run?"..... "No, way too tired." Think maybe tomorrow I'll get up early. Think about coffee. Baby cries. Get up go get baby and preschooler. Carry both to our bed! Make a bottle. Feed baby or wake husband to feed baby. Get in the shower. Think "wash the hair today?"...Decide no, go with the ponytail. Take off my towel and look in the mirror...think about my workout today. Pick out things I don't like about my body. Wonder where my boobs went? Get dressed. Make cereal for preschooler. Get clothes out for baby and preschooler. Change baby. Try to rush toddler to get finished eating. Brush teeth. Put on shoes. Try to get preschooler to get dressed (no luck). Wonder if I have time to make coffee? Pack diaper bag. Wrestle preschooler to get dressed. Start the car. Get baby in car seat. Put coats on. Think..."oh I didn't have breakfast!” Grab a protein shake or bar. Walk out the door. Go back in to take preschooler "potty.” Get in the car. Eat on the way to the babysitter. If lucky...drive through Starbucks! Sometimes talk on the phone (bad I know!). Drop off the kids. Finish the drive to work. Think about how I hate to drop off the kids everyday...wish I could be with them more. Think about everything I need to get done at work today. Get to work. Make coffee! Sit down and check emails. The craziness begins. Work on the group fitness schedule. Make a marketing piece for one of the trainers. Watch people workout on the treadmills from my office and wish I were them. At 12pm realize I’m still drinking coffee and I should eat lunch. Make the best choices I can. Be creative with my salad. Choose the cottage cheese and fruit. Finally start drinking water. Think about when I will have time to get a workout. Set a time I’m gonna stop working and workout. Hopefully get a workout! 3pm talk to the hubby for the first time today. Explain how busy I have been. Explain why I won't get out of work on time! Tell him that I haven't thought about what to have for dinner yet. Think about what the kids are doing. Wonder if they miss me? Hopefully get out of work at a decent time. Hopefully don't sit in traffic. Stop by Target for diapers or formula. Think about what we need to do tonight. Get home and kiss my family. Hope the hubby has made dinner. Hope its something healthy! Eat like I am starving...probably with a baby on my lap. Try to get preschooler to eat something...anything! Feed baby cereal. Spend some time with the kids. Try to catch Biggest Loser or Grey's Anatomy while playing with kids. Do some commercial break workouts (push-ups and crunches). Think about a glass of wine. Hopefully have a glass of wine! Put baby to bed. Maybe get a blog in. Lay in bed with preschooler and read books. Say prayers. Take preschooler to bed. Can barely hold my eyes open for the news. Feel too tired to be romantic with the hubby! And finally....hopefully...get some sleep before the baby wakes to in the night to eat!

If you are anything like me…your day is probably pretty similar! How do we do it?!

Half Marathon Training

2010-02-03T12:39:00.000-08:00

Its that time of year again! Each year I participate in the Go St. Louis Half Marathon. My very first two years I competed in the full marathon! I know not everyone has the same goal as I did, but finishing a full marathon was always on my "life's goal list." After the first one I said, "I did one and I will never do another! Thats it for me!" A month later I was already planning for the next one I would do! It can be somewhat addicting. I have compared it to pregnancy and childbirth! Really....you train and prepare and look forward to this one big event for so long and the day comes and its hard and painful and you swear you will never do it again, but then you feel the joy of completing it and the feeling of accomplishment and all of the sudden, just like babies, you find yourself saying, "it wasn't that bad...I think I wanna do it again!"

Now... the second one wasn't near as great as I had hoped. I would never suggest doing two of the same marathon in a row, unless it is in a very exciting location. The 26.2 miles seemed more like 46.2. I was familiar with the course and I know the city, so the second time around wasn't nearly as exciting. My third marathon in Chicago was a bit more thrilling but equally as hard, and just like I said before, I told myself never again and here I am thinking about the next one!

As far as St. Louis though, I'm sticking to the halfs. And trust me, after the full it feels like nothin! I have enjoyed over the years training other women to complete it. A group makes the training so much easier and it holds you accountable. For many of the women I've trained, its their first half-marathon, so not only is it a huge commitment, but they want lots of coaching and information. I love providing them the support and advice along the way. It also makes me get out there on those Saturday mornings that I don't want to get out of bed!

This year we have done something a little different. My club is teaming up with a yoga apparel store to offer FREE half-marathon training and I am very excited to be the head coach! Of course it is added work, but the reward of seeing these 50 (yes 50) participants cross the finish will be so rewarding!

If you are interested in getting more information about running the half marathon, please let me know. I would be happy to help some of you moms train! Don't think you can't do it! Anyone, and I mean anyone, can complete a half marathon. Whether you walk or run, just finishing 13.1 is an accomplishment! I challenge you to do it! This will be the first year that I have two children, so my double jogger will quite heavy! One was hard, so I'm really gonna burn some calories this year. Its one thing about running that I really enjoy. Unlike going to the gym or a fitness class, if you run outside you can take the kids along and they usually love it....if the weather is nice enough to go out. So far they have really challenged me with the stroller since one always wants to walk and the other doesn't love to sit still! So not only am I training me, but I'm training them to sit and stay while mommy gets her workout.

I have alot of insight on the stroller thing too, so more on that next!

Go Mommy Go!!!

My Motive

2010-02-02T20:05:00.000-08:00

If you are like me then you often think back to the days before you were so crazy busy.....aka, the days before you had kids! I remember as a young single personal trainer consulting with working women and moms who told me they "just didn't have the time to workout" and they "are always on the go, making it hard to eat healthy". And my answer to them was always, "well, you just have to make time" and "you just have to plan all your meals for the week ahead of time." Great ideas, but wow, how naive was I??? No wonder they all rolled thier eyes at me and said, "you're young, just wait until you have kids!" Wow were they right! I now know its a little more complex than that!.....

I sometimes find myself looking at single women or even married women with no children and wondering...."what do they do with thier time???" I listen to them tell me or someone else how busy they are and how they are so stressed out and I think "are you kidding me?" I'm not discrediting anyone, I know everyone has busy lives and careers and hobbies, but I think that by far being a mother is the hardest job on earth (but also the most rewarding)! I know we can find excuses for not working out or for eating out, and sometimes they are legitimate. As a fitness expert it does drive me crazy to hear people who only have to work give excuses for why they didn't get workout or why they had to eat fast food. I'd like them to see one day in the life of a working mom.

So the point of this blog is to share some of the struggles that we go through as busy moms trying to stay fit, to give you some good fitness tips, advice, workouts, and to let other moms know that they are not alone and that someone else shares their trials and tribulations. Hopefully we get a laugh here and there too! :)