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!
Friday, May 7, 2010
Wednesday, April 14, 2010
Half Marathon....Success!
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
Tuesday, March 30, 2010
Spring...time to Cleanse and Detox!
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!!
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!!
Thursday, February 25, 2010
Strollers? How do you find the right one?
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
Tuesday, February 16, 2010
StrollerFit Workout
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?
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.
Monday, February 15, 2010
At Home Workouts
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!
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!
Saturday, February 6, 2010
What the Scale Misses!
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!
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!
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