Team Urban Moms

Now Get To Work - Now is the only time that matters....

"

Far away there in the sunshine are my highest aspirations. I may not reach them, but I can look up and see their beauty, believe in them, and try to follow where they lead."
—Louisa May Alcott

ANDREAS ACTIVITY

MOTHERHOOD INSPIRES GREATNESS GOAL SETTING WORKSHEET

VISION FOR SELF

VISION FOR MOTHERHOOD

VISION FOR THE WORLD I WISH MY CHILD TO LIVE IN

GOAL OR DESIRE OUT COME FOR ___________________________

GOAL___________________________________________________________

INDENTIFY 3 STRATEGIES THAT WILL DIRECT YOU TOWARDS THAT GOAL

1.

2.

3.

DESCRIBE HOW ACHIEVING THIS GOAL WILL AFFECT YOU , YOUR CHILDREN AND THE WORLD AROUND YOU

IN A POSITIVE WAY

.

(How does this relate to your purpose)

__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

FROM THIS CREATE A PERSONAL

MISSION

STATEMENT THAT ENCOMPASSESYOUR GOALS AS A WOMEN AND A MOM AND IS CONSISTENT WITH YOUR VISION OF THE WORLD AROUND YOU.

Andrea Page, Founder of FITMOM(www.fitmomfitness.com) and NEWMOM101 has worked with over 10, 000 women during the childbearing years in a variety of ways. FITMOM provides classes, personal training, 40 day coaching programs and online support via www.newmom101.com

Goal Setting -Intention is key

Goal Setting in the traditional sense is an activity where one specifies desired outcomes , time-lines and targets to help them get there. Now while all these things are important in making change ,once you become a mom your view of the world often changes. When your view of the world changes you may not realize that some of goals conflict with your vision. With all the upheaval in the world some women experience anxiety for the world their children are inheriting. Successful goal setting for moms must have a purpose that is compatible with the change they want to see in the world. It is with this purpose every step towards achieving goals actually creates not just change in oneself but change in the world around them. I believe most people want to make a difference and when you become a mom that inner desire is amplified. In the words of Deepak Chopra “consciousness is coming” and I happen to believe that mothers will have great hand in elevating the consciousness of the world. In my own observation I have seen the most corporate woman make small to very drastic conscious changes inspired by motherhood. I have seen very aware women turn that awareness into powerful action, again inspired by motherhood.  I have also seen the opposite fear based reactions, especially in myself. These reactions were driven out of fear and a desire to ignore the things that scare me . When we buy into the idea that we don’t have the power to make change in the world we can justify striving after only self-serving goals. This mentality as a mom is not sustainable. In fact the more conscious one becomes it will be less sustainable to approach life in a self serving way. Creating goals with consciousness is an amazing experience that keeps moms committed to themselves and their desire to see a more maternal world . This can apply to goal setting around family, fitness, career, financial security ,relationship and anything that you want to include.

Motherhood is a very vulnerable and growth defining moment in a womens life . Many of us will see the best and worst of ourselves in this  highly charged experience of life.Goal setting that aligns your purpose as a women, mother, in the areas of relationship, career, parenting and personal health is essential.

The first thing I suggest is writing your personal vision/mission statement to clearly define how you  view your role in the world. Then write or re-write your goals to make sure they align with your vision/mission statement.

An example of a vision/ mission statement.

I want a world for my children and I where abundance is the right of everyone and fear doesn't drive my decision making. In this world my life would be filled with appreciation for the now and includes everyone I come into contact with.  I see gratitude and forgiveness as the foundation from which love is expressed.

Your goals are yours and serve a purpose in your life. The key to knowing if they are aligned with your vision for your world is if you feel at peace in your pursuit of them. If not ,it may be time to re-evaluate. Moms often go through this when deciding when and if to go back to work. Career goals conflict with mothering goals quite frequently. The key is to find the right mix to achieve a life that feels balance. 

Recommended Resources

Books I have read are:

The Power of Now by Eckort Tolle

The Power of Intention by Wayne Dyer

Wishing everyone a peaceful today and time to reflect!

Andrea

Gratitude brings Goodness...and today is all we have

Lets talk about Jane. She passed away on Christmas day suddenly but not shocking. She had been battling breast cancer for over a year. She was diagnosed shortly after the birth of her second child. At first they thought it was mastitis. Misdiagnosing breast cancer in breast feeding women with mastitis can happen.  Although this starts off quite sad my point is to acknowledge the gratitude and joy of the last year of Jane's life as acknowledged by the people that knew her well. Except when doing chemo therapy she had her kids with her all the time. She wanted it this way. She wanted to spend every second she could with them. She still worked out and took care of herself. She had a great circle of friends that she kept close to enjoy life with.  For Christmas her family and her went to a warm place to spend time together. Christmas eve brought an unexpected set back. She could not get out of bed , had a headache was rushed to the local hospital then to Florida by air ambulance. She died the next day from inoperable tumors on her brain.  Her husband returned home  with their 14 month old and 4 year old children by himself. Jane or anyone else must not die in vain. We have a responsibility to the loss of every human being to celebrate the life we have today.We should try and enjoy everything especially things that are often clouded with a negative attitude. Nothing should make us miss the point of being alive. No matter what your health problems, money problems or relationship problems you are here today and only you can decide what that experience will be. Will you Honor your mind,body and spirit even in the face of adversity so that each valuable second will be honored as well?  Being grateful for life takes practice. Here is one of the things that I do ( and should do even more ) to keep my intentions and purpose clear.

Make a gratitude list ( here is mine that I shared on my most recent newsletter from newmom101 and FITMOM . My top 5:

• I'm grateful for three healthy boys. They're loud and crazy but that is a good problem to have.

• I'm grateful that my mother came back into my life after 20 years and this well be our first holiday together. Although there is a ton of baggage and trials to overcome, another chance is a gift.
• I'm looking outside at this horrid weather and really remembering that 95% of the world doesn't have what I have.
• I'm warm and fed and so are my boys. How can I forget this?

• I am not alone. I have many people who love me and my children. Without this I cannot be sure how I would cope. The gratitude on this one makes me explode with joy. In order for that to happen though I have to keep it top of mind. Gratitude is a practice.

• I'm grateful for the strength to be vulnerable. It is good for all of us to share ourselves, not always perfectly polished.

Thank you for reading and sharing.

Andrea.

Andrea Page, Founder of FITMOM(www.fitmomfitness.com) and NEWMOM101 has worked with over 10, 000 women during the childbearing years in a variety of ways. FITMOM provides classes, personal training, 40 day coaching programs and online support via www.newmom101.com

BOOST YOUR METABOLISM FOR 2009- now is the perfect time.

NUTRITION TIPS FOR BOOSTING METABOLISM IN 2009

§         EAT BREAKFAST: Eat first thing in the morning to charge your metabolism A.S.A.P.

§         STAY LEVEL: Eat small frequent meals. Let no more than 3 hours go by between meals to ensure your glycogen levels don’t drop. This leads to fat storing and your body will start to utilize lean muscle as backup. Cravings will more likely be triggered at this time. Small regular meals promote higher metabolism.

§         PLAN MEALS: Planning what you are going to eat helps keep you focused on your nutritional requirements. It also reduces the chances you’ll eat quick, over-processed foods with few nutritional benefits.

§         MAKE/STORE BACKUP MEALS: When cooking healthy meals, make extra and keep this stored for times when you don’t have time to cook. Or find healthy recipes that can be prepared in 15 minutes. This will help you avoid less nutritional replacements (i.e. like ordering in!!!).

§         JOURNAL: Keep track of what you are eating and when. You might be surprised where hidden calories or triggers lie.

§         ALLOW “CHEAT” DAYS: Reward yourself for good behavior in a calculated manner. Constant denial of things you crave leads to greater chance of overall abandonment. Everything in moderation. “Cheat” on days that you are most active and not late at night.

§         REDUCE PORTION SIZE: Portion size in North America is out of control (as is obesity). Note the portion size on food labels and stick with that. A “deck of cards”, not a board game of meat is all you need!

§         EAT CLEAN: This term describes eating in a way that optimizes nutritional intake, minimizes overall fat intake and maximizes results. Approach this gradually and focus on health and feeling of well-being, rather than external results.

o        EATING CLEAN SUGGESTIONS:

§         Breakfast should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein, 1 dairy (optional)

§         A.M. Snack should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein

§         Lunch should include 1 serving of complex carbohydrate, 2 simple carbohydrates, 1 protein

§         P.M. Snack should include 1 serving of complex carbohydrate, 1 simple carbohydrate, 1 protein

o        Dinner should include 1 serving of complex carbohydrate, 2 simple carbohydrate, 1 protein

o        Not so late snack-only if needed-try to stay away from carbohydrates before bed

§         INGEST BEST FOODS

1. Complex Carbohydrates: Grains, high fiber and enriched products like couscous, oatmeal, cream of wheat, rice, sweet potatoes, potatoes, corn, peas, pumpernickel bread/bagel. Eat sparingly pastas as they are cause for water retention (when you do eat pasta eat it early in the day), as well eat sparingly bread products as they are generally high in fat.
2. Simple Carbohydrates: Vegetables/fruits – broccoli, spinach, beans, cauliflower, carrots, lima beans.  Fruits – apples, oranges, bananas (1/2 = 1 serving), peaches, pineapple, melon, strawberries etc
3. Protein: Meats, chicken, turkey, fish (tuna, salmon (heart smart), and other selections not fried or breaded). Nuts (sparingly as they are high in fat but generally do contain essential fatty acids) and legumes.
   4.             Dairy: Contains calcium but choose non-fat dairy as it is high in fat and cholesterol. Also supplement    your diet with calcium supplement. Yogurt, milk, cottage cheese. Low fat cheeses.
   5.             Essential Fatty Acids: The essential fats of which the proper quantities are not found in our diets. Fish oils, OMEGA 3,6,9  caplets etc. Good fat helps us break down bad fats.

To the best "you" that "you" can be in 2009

Andrea

Andrea Page is the founder of FITMOM INC a nationally recognized prenatal, postnatal and beyond fitness program that has served over 10,000 women during the childbearing years and beyond. FITMOM also hosts the sister site www.newmom101.com the online moms resource for FITMOM programming. January 1, 2009 visit our new online FITMOM digs at www.fitmomfitness.com.

Leaving the bulge in your wallet- Eat right and save cash.

I am not planning to write the "its so easy" version  of how to eat good for less. Its not easy. I want to acknowledge that good quality food costs more in many cases so its about having lifestyle habits that give you the best for your budget. Here they are :

Eating Out - This is a cash and calorie killer. It is very difficult on the go to find the foods you plan to eat. So even with a plan you might not make the grade. You will end up having a uphill battle with your food and fiscal fitness searching around for a healthy meal that doesn't cost an arm and a leg (if you can find healthy at all). It costs you on all fronts. If social engagements are necessary try encouraging your circle to dine in. Alternatively plan to eat light so you don't need to be sucked into a menu that is not a part of your direction. Arrive satiated and perhaps splurge on a salad.

Cut coupons-  Very few people can avoid cutting cost these days. Looking at coupons can really give you a glance at your grocery list and where you need to save. It can also help you pile savings in different food categories like protein, dairy, grains etc. There may be better stores to buy certain things so do your research. Getting back to basics is a sign of the times and a great way to help families work together.

Cut out meat- Wheres the beef in your food budget? For the sake of eating better and saving money you can cut out being a carnivore . I am not a vegetarian so I'm not preaching. I'm just saying meat costs a lot of money and can be replaced with more affordable healthier choices so this can be part of a solution.

Don't Waste Food - I really don't know who goes out of their way to do this but little mistakes can cause us to unintentionally be wasteful. Make sure you don't buy too much. Fresh food doesn't last forever so it is better to do more frequent shorter trips. This can be a real pain for moms but if you use the grocery store as an educational experience it can be worthwhile. Smaller kids can look at colors, shapes and letters while shopping. Older kids can  and should be there price comparing, reading labels, and involved in planning.

In these times we really need to focus on our health on all fronts financial and food not excluded.Happy healthy eating( and saving)

Cheers,

Andrea , FITMOM

Dis' the diet- Eat clean for life

Every time I hear the word diet I get a sinking feeling of disappointment that comes when you don't complete something. I feel failure before I even start. For women especially,the word itself has negative connotations. We think of all the things we cant have when we hear this word. Many of us are in a state of loss over what we wont be eating finding ourselves obsessing ....not helpful at all. Eating clean on the other hand  is a term that reminds us were doing  something in the positive for our bodies. Focusing on getting the good stuff in is half the battle and will work a long way towards limiting cravings. I tell my clients who emotionally battle with food to focus on the "IN FOODS" then eliminating  the "OUT FOODS " will happen more naturally. You eat yourself into a better head space by placing an emphasis on getting fed properly .

Dieting Set- Ups for Failure

Cutting out carbs completely: It amazes me how many people still eliminate carbs and wonder why they yo-yo. Carbs are energy and your body needs it.Sure you will lose weight but since this is not a diet that is sustainable the second you start eating tcarbs again the pounds go right back where the were. No- carb diets can also cause Ketosis.  This goes to show you what an unhealthy choice this is.

Excessively low caloric intake: Wether it is skipping meals or just eating too little for your size you have to feed your body to lose weight. If you don't your body will store fat.

Failing to plan: I have emphasized this many times before. Its simple. Plan what your going to eat so your not scrambling in starvation making bad choices. It doesn't have to be an excel spread sheet but decide in advance.

Fad diets: Oh let me count the ways. Cabbage soup diet, South Beach diet the list goes on. Fad diets cause fad weight-loss not permanent change so really... why waste your time?

How to eat clean for a lifetime of lean:

Getting the good foods in is the ticket. Learning to love clean food and the energetic light feeling that comes with it is a process. Beginners who really want that piece of cake will still have it. Their number one job however will be to eat proper balanced meals before hand. You can't fight fact. A balanced diet that feeds your body the nutrients it needs will go a definitive mile in reducing bad food cravings. These cravings are not a battle that can be fought without the proper ammunition.

Bad Food Ammunition:

Essential Fatty Acids: Your body needs fat. Our tissue based body thrives on fat when it is the good kind. In fact the good fats play a big role in breaking down the bad fat. Examples are salmon, avocados, and nuts.

Protein: Protein feeds your muscle and you have to feed your muscle to maintain it. Muscles are the engines in your body that fire up your metabolism. Examples are chicken, turkey, low fat cottage cheese, eggs, and protein based shakes and bars.

Water : Dehydration is very unhealthy for our bodies. We need water to flush out toxins and help our organs to to function optimally. Drink it to also avoid the hunger trigger associated with dehydration.

High Fiber whole grain carbs : Carbs are your friend in small doses with a big bang benefit.They keep you going throughout the busy day. High fiber choices like grain based no sugar added cereals, sweet potatoes, corn and peas are all fabulous complex carbs. Watch portion size and feel free to cut out evening carbs as it often becomes unused calories.

The fruit factor : Fruit is a heck of a lot better than a candy bar but still high in sugars. Educate yourself on servings sizes and the benefits of certain fruit types so you can make choices. Did you know that a whole banana is two servings of fruit? This type of information is crucial to meal planning.

Here is to happy healthy eating

Andrea

PS If  your struggling check out www.sproutright.com Lianne Phillipson- Webb is one of the best nutritionists I know with help for the whole family.

Emotional Eating- Kicking the bad food habit to feel good!

   This is my article. I can  talk all about myself and probably cover the emotional eater in one full swoop. The truth is many women are emotional eaters and don't even know it. Their on autopilot skipping meals and then putting whatever in their mouth based on mood and availability. When I'm unhappy with my life I love lots of wine and high fat foods. It fills up that pit feeling that sits in my stomach like a big gaping hole. Perhaps some people call it anxiety or others sadness. It manifests for different people  in different ways but if it seems to go away even briefly with a big piece of cake or giant bowl of ice cream then you may be an emotional eater. It certainly doesn't have to be sweets either. Emotional eaters can pick their poison. It might be giant bowls of pasta or chips and dip. The key to identifying yourself as an emotional eater is the inability to control the impulse and the emotions that flare up and down around food.

I am that women and much of the time it takes everything in me to stay aware of the choices I am making. If you think this may be you here is some advice on how to stay on top of your emotions before they take control of you.

Five Food Facts for emotional eaters...

1. Make a list of your triggers. These are things that cause you to lose focus. Examples would be a bad nights sleep, a fight with your partner, loneliness, and stress . You may not even know what your triggers are which brings me to my next point.

2. Begin keeping a log of food and emotions. Weather you know your triggers or not this is something that all emotional eaters can benefit from. If you still need to identify your triggers journaling will give you an overview of what you ate especially when reactionary. It will force you to think about the whys of what you are putting in your mouth.

3. Meal plan. While emotions can trigger bad eating the cycle is a vicious one. Bad eating can really play with your emotions. Blood sugar levels effect  your hormones and can cause emotional responses. Stay in check by planning to succeed.

4. Reduce high sugar foods. Like stated above blood sugars wreak havoc on emotions. Stay away from foods that keep your going high then low. Its an exhausting emotional ride. Try and get off by limiting the foods that create mood swings and high sugar foods are the big one.

5. Increase your essential fatty acids. It is a well known fact  now that essential fatty acids increase brain function amongst many other benefits This means you will notice elevated moods and more emotional stability.  Adding in the good stuff is often a first step for emotional eaters.

Remember good food is happy food. Bad food is like a drug...it feels good in the moment but makes you feel like crap after the high. Heres to kicking the bad food habit.

Cheers

Andrea

Cardio In Conjunction

We talked about the cardio junkie in my last post so that means its time for us to talk about a balanced approach and how to make cardio work for your body.

Cardio works best in conjunction with a few items that you should put on your checklist of balanced health.

Strength training:Cardio without it could impact the joints and increase your risk of injury with high impact activities like running. While the heart is pumping the impact with each step is not absorbed as safely without a good base of muscle mass.

Good Nutrition: Cardio may lower your risk of heart disease but if you have a bad diet in tow your running up hill in more ways than one. To lower your risk of heart disease in one area and raise it in another seems to me like netting 0 . Good nutrition is also good fuel. This means when you run you have optimal energy to put into your workout.

Flexibility: Cardio activities tend to be repetitive motion. Running for example is step after step. You are engaging the hamstring in a concentric ( contraction/tightening) phase more than 50 % of the movement. This emphasis causes tightness in the hamstrings that leads to lower back problems and knee issues for example. Stretching helps too offset tightness in your hamstrings and other areas that get tight and aggravated.

While I have mentioned running more than once I am not discounting its benefits. Keep in mind that running and other on the go activities like bike riding are very accessible so this means they make a good choice. However, repetitive motion needs to be balanced out in conjunction with other things.

Heres hoping your heart is pumped about cardio ,

Andrea

Andrea Page , founder of FITMOM has worked with over 10, 000 women during the childbearing years and beyond. You can access more support at www.newmom101.com or see if there is a FITMOM in your area at www.fitmomfitness.com

Cardio Junkie

Cardio Junkies seem to be admired by all. Those of us who hate cardio look on with utter dismay at the ease these people run, bike, skip and hop for hours! Is there such a thing as too much cardio?  Deciding what your fitness goals are can really determine how much you need ,but every form of exercise can result in over-training.

Here are six signs that you are doing more harm then good.

1. Your very irritable about your workouts. Now for those of you who don't like working out this may be the norm. If this is unusual for you, then it may be  your body sending a message to your brain saying " I'm too tired and worn down for this".

2. Your body feels constantly achy and never seems to recover.

3. You feel like you need more sleep after getting what should be enough.

4. You have nighttime sleeplessness. Perhaps you can never relax enough to fall asleep or your bodies aches and pains are disruptive. Whatever the case this can be sign of your body telling you to wake-up and pay attention to what it needs.

5. Your resting heart rate is higher than normal. This is your body not being able to recover. It is getting burnt out. This is a time to remind yourself that rest is a part of your training regime.

6. Your performance wont improve ex.distance or time in running. This makes sense when you consider any of the above mentioned factors. An energized fully healed body will perform better. We do sometime ignore physical signs. Noticing something other than physical signs is often the cue needed competitive personality. It is something beyond our persevering personality that says "hey self something isn't right".

If you are experiencing any of these symptoms then you may be over training. A part of training is recovery. Without recovery your body just cant hack it and will certainly let you know.

Active Recovery: Active recovery means you skip this type of training. The thing, system or body part you want to rest is given time off. You can engage in activities that involve different body parts or systems .

Complete Recovery: This is as it says. Rest and do not engage in activity with the exception of gentle stretching. You may choose to do this for a few days to a couple of weeks depending on what your body needs to kick and avoid over-training symptoms. Both active recovery and complete recovery should be worked into any training regime.

Off to rest,

Andrea

Andrea Page , founder of FITMOM has worked with over 10, 000 women in the last 9 years whom are staying fit during the childbearing years and beyond. www.fitmomfitness.com, www.newmom101.com

 

Cardio For Kicks

Cardio for Kicks :  Mind over matter.

We all love the energy of a child. They seem to run and bound effortlessly and endlessly. Its with envy many of us (even FITMOMS) stand on the side wondering where do they get it. Cardio for kids isn’t a chore. It is playful and a part of their every day life.  It could be playing soccer or running up and down the playground equipment.  Grown ups can get a a kick out of cardio too by finding something they like to do.

Boxing- What is fun about boxing you say? Its not for everyone but if you have a lot of pent up stress it can really help you "release" so you can enjoy the rest of your life. It is also combined with muscle endurance training which increases the overall results so is a bang for your buck workout.

Playground Paradise - Sometimes at the park I feel so enthused and exhausted. I force myself to get up and go. The kids play and behave better and if I allow myself I can really get into it and have a blast. In addition if I really play the way a 9, 5 and 3 year old boy does I get a real  cardio kick.

Ultimate Frisbee- Never having played myself I don't speak from experience on this one. However I would say a good 1/3 of my my clientele does and they rave about the experience. It sounds like a great sport to play with your partner and some leagues even accommodate kid friendly experiences. League based sports can really be like an extended family to the regular attendee!

Tennis/Squash - This is a good one for those of us who get a kick out of one on one competition. The truth is its a game even amateurs take very seriously . If you get a charge of out of one on one competition then it might be your ONE LOVE.

Basketball , hockey and other teams sports- While hockey and the stinky equipment that goes along with it used to a boys night out, fit chick leagues are everywhere. Getting sweaty on the ice or court can be a great way to inhale some O2 and exhale longs days at the office and longs nights with kids!

Swimming - This is a great endurance activity that can also be very meditative. Being in the water is a very positive experience for most people and swimming laps can be tough work. Its consistent repetitive patterns against built in water resistance can make swimming an activity that kicks many peoples butts joyfully.

There are so many other activities that are fun. Fun of course is defined differently by all. Post your ideas for cardio for kicks so we can all get some ideas!

Cheers

Andrea Page

Andrea Page, founder of FITMOM and NEWMOM101 has helped over 10, 000 woman get and stay in top shape throughout motherhood.

Is Cardio Your Curse? Get hooked for life.

Is Cardio Your Curse? Do you hate cardio? I do. I'm not kidding. People laugh when I tell them thinking that I'm lying to get a point across. Not true I hate it....with a passion. It may span back to my younger years as a competitive gymnast where I was to run a half hour of laps around the GIANT warehouse my club was located. I felt like I was going to faint, I salivated with nausea and my skin was on fire. My description dictates to you a very distinct memory that leaves me with an intense dislike. My young age and competitive environment had me overlooking the level energy it brought to my life. These  days however I really “notice” how cardio improves my quality of life. It is the one thing that can help me combat the demands of my life. People who have good cardio can handle the pressures of life better. It doesnt change that I dont love it but I do it because I no I need it.

The benefits of good cardiovascular health can be measured in day to day and long term health . There is so many good outcomes to focus on to help you address your dislike. In fact energy levels can change very quickly so  there is something measurable outside of the gate.If lower risk of heart disease or stroke isn't a deal breaker then how about improved sex drive and overall energy levels? Good cardiovascular health also means better strength workouts therefore better results in that arena.  It is one of those things you live without but don't know what your missing until you get hooked. As signifigent others (who many are male in their 30's and 40's) to get in gear as well. The risk of stroke for men once they turn 35 then again at 40 increases quite a bit.

They say "you are what you eat " but you are also what you do. If you live your life energetically then you will be energetic. It is however up to you to start the engine and that might take some revving. It is better than accepting being sluggish for the rest of your life. This way you can enjoy your journey and experience more. Cardiovascular health is a gift so get out there and enjoy it!

Here's to high energy heart health for the whole family

Cheers

Andrea

Mommy Muscle Medley

The key to resistance training being results based is mixing it up. Muscle has memory and will not stand for being under-stimulated. In fact it is this reason so many people give up on the gym.Showing zero results is good way to say goodbye to motivation and inspiration.

Here are some training techniques to apply to your regime to confuse and trick your muscles into working harder.

Strip Setting : Starting with a heavier weight that allows you to only do 4-6 reps then drop down to a lower weight increasing the reps and continue. Example: If you can biceps curl 20 pounds 4-6 times before conking out start there. Then at "conk out" drop to 15 pounds and do as many as you can. At conk out drop to 10 and do as many as you can then to 5 pounds and end with 3. There is no rest inbetween.

Builders : This is the opposite of the above. Starting with a low weight and high repititions you increase the weight and lower the repititions.

Pyramiding : Includes both of the above. You use "building" to the top then "strip" to the bottem within one exercise.

Assisted Repitition : Just like it sounds you assist the movement. For example: your doing bicep curl with a weight that gets heavy quickly.To get in some extra repitions beyond failure you would either get a partner to spot you or in this case you could do it yourself. Help lift the weight to the up or contracted position. On the arm straightening phase do it your self ( the eccentric ) or lengthening phase.

Super Sets : You do two to four exercises in a row without rest as one exercise. Example. Squats , reverse flys and crunch one immediately after another.

Complex Movement : Similar to supersets you use the same muscle group or opposing muscle groups for maximal muscle fatigue.  For example you would do bent over rows, flys and pulls downs in a row targeting the same muscle in the back group. Opposing muscles otherwise known as agonist and antagonist. They work for and against each other just like the words explain. Example: when doing bicep curls the biceps muscle is the agonist ( the primary working muscle ) and the tricep is the antagonist or the opposite muscle group. By doing biceps followed by triceps repeatedly you get added fatigue benefit.

Mulitjoint Movement : This is when you are using more then one joint at a time. This could be lunges with shoulder press or squats and reverse flys. By making sure you include joints that involve at least one large muscle group you increase your energy output and your maximal fat burning.

Feel free to combine some of these strategies for example  use strip setting and supersets at the same time. For the quads this would look like :

Squats(20 with 5 pounds/15 with 10 pounds/10 with 15 pounds and 5 with 20 pounds) move immediately with no rest to leg Extensions( again start with high reps and low weight and increase the weight as you lower the reps. You then immediatley move to lunges with the same strip setting concept. Now thats a workout with bang for its buck!

Happy lifting,

Andrea

Andrea Page is the founder of FITMOM www.fitmomfitness.com and www.newmom101.com . She has wokred with over 10, 000 women in the childbearing years and beyond helping them acheive maximal health while balancing motherhood , work and relationships.

Unleashing the gym junkie - at home

Were you once a gym junkie who is now stuck at home? I remember after my first son was born I had a lot of weight to lose. It was that weight and my inability to get to the gym that helped inspire FITMOM. The truth is I really did not believe I could get a good workout unless in a gym. My all or nothing attitude yielded the latter results. I was unmotivated and depressed. Thinking I would be a overweight mom forever was an unmotivated viscous cycle.I was determined to find solutions. Almost 10 years later I have an amazing roster of exercises that can be done at home that are great for the ex-gym junkie that wants the UMMPH of a gym in her home. Here are some exercises that can be done with only a set of stairs or stairwell in an apartment! *(You should always consult your physician or caregiver before beginning this or any other exercise or programming. Do not do any of these exercises without permission from your physician )

Stairs Cardio Climb them, run them or even double up. Use stairs in this way to help you with cardio/strength interval training. For example why not try one minute of stairs followed by squats, lunges and push ups for one minute a piece. Keep it moving and you will see you will feel the burn.

Stair Strength

Stationary step ups: Stepping up and down on the bottom stair. You can do one leg at time to increase intensity.

Reverse Lunge : Facing away from the stairs place one leg behind you on the stair. Using the railing for balance begin lowering with the strength of your front leg. Ensure that your front knee DOES NOT travel past the front heel. By doing so you ensure your quadriceps ( the front of your upper leg) is doing the work rather than infringing on the knee joint which leads to inflammation and pain.

Stair Lunges : Increase the intensity by lunging as you step down.

Stair Chair Squat : Facing away from the stair sit back onto the bottom (advanced ) or second (beginner) stair. Any time you can squat to a seated position you get the benefit of retaining good form. This is an ideal squat for people who get sore knees as it keeps your form in check.

Jump Ups : Why run up when you can jump up each stair. Keep the knees soft and hold the rail for balance.

Jump Up and Downs :  Standing at the bottom jump onto and off of the bottom stair repeatedly. Keep the knees soft to absorb both landings.

Push ups : Advanced: an angled push up placing your hand on the bottom stair. ( make sure your thumbs are in-line with your chest as you lower ) . To decrease intensity increase the angle by moving to a higher stair.

Triceps Dips : Flip it around. Placing your hands behind you on the bottom stair. Lift your bottom off and with your legs bent(beginner) or straight ( advanced) bend your arms to lower your body and straighten them and repeat.

Seated Knee Ups :  Sit down on the stair and lean back on an angle. Lift both knees up to your chest (advanced ) or alternate one at a time ( beginner).

Side Step Ups : Climb the stairs sideways. This isolates one leg and engages the adducters ( inner thigh) better then the basic squatting position.

Stair Stretching

Stair Hamstring Stretch : Facing the stairs but standing on the ground place one leg on a stair high enough to feel some stretch. From there begin to straighten the leg. You can increase the stretch and increase the range shifting some into the lower back by leaning forward towards the leg.

Stair Calf Stretch :Standing facing on the stairs  use one leg for support and place just the toe of the other foot on the stair edge. Press the heel to the floor. Try this with a bent and soft leg to shift emphasis of the stretch.

Hand Rail Chest Opener :  Standing next to the rail grab it chest height with one hand. Keep the elbow soft and turn away from the railing while holding. Once you feel the stretch in your should and chest straighten the arm to shift the stretch into the bicep.  Repeat on the other side.

Hand Rail Shoulder Release : Holding the railing with one hand sit back into a squat allowing the weight of your body to release and open the shoulder and middle back.

Reverse Lunge Quad Stretch : Standing at the bottom of the stairs face away. Step back placing one foot on the stair behind you.  Squeeze the buttocks and stretch open the hip flexor. Then lower your body slowly like a lunge shifting the stretch in the thigh ( quadriceps).

You can find other great exercises like these ones that you can do at home in my book FITNEWMOM101 available at www.newmom101.com . These exercises are safe for but not exclusive too new moms. In fact there are many advance athletic options in the color exercise directory included. In addition you will find a 5 k and 10 k running plan and other sample workouts..enjoy.

Lift for life,

Andrea

Andrea Page is the founder of nationwide FITMOM  www.fitmomfitness.com and the on line wellness support sister site www.newmom101.com She has successfully trained over 10, 000 women during pregnancy, postpartum and beyond.

Pushing It- Weighing in on weights.

Gone are the days of g-strings up the %$@%$# while doing round the world moves meant to confuse anyone who doesnt have a dance background - or at least they should be. 80 style aerobics did very little to get women fit and the ones who were skinny doing it..well they were skinny anyways. Pushing weight for woman had many myths to it and some that still linger one being that lifting weights will make you bulk up. I always tell woman that if you bulk up lifting weights and eating a good diet than body building is definitely for you. Very few woman can bulk up naturally. Different body types will surely respond to strength training differently but that does not mean every woman cannot benefit. Why Strength Train? Here are my "SUPERSIX" reasons why chicks should hit the gym!

1. Save your bones: It is a well known fact strength training slows down Osteoporosis. Why wait till you have a problem. Be proactive.

2. Reduce risk of injury: Joints and ligament health depend not just on flexibility but support. Strong muscles protect the joints and ligaments from overuse.

3. Reduce Risk of heart disease: While the heart muscle works to improve its function during aerobic activity don’t let the benefits of improved blood pressure and heart health from strength training be ignored.

4. Improve physique: A balanced figure will help you feel and look better. It is aesthetically pleasing with even the slightest improvement. While certainly lacks a bit of depth in merit no one can say having a tighter bod at any age isn’t good for the psyche.

5. Be a force to be reckoned with: There is confidence in knowing you can bound upstairs and run effortlessly with your kids. An energetic form of "I can do anything" confidence.

6. Get a great return on investment: Increasing lean muscle mass improves your bodies ability to burn fat...all the time. This benefit is not just while working out but 24 hours a day. Those muscle engines rev high even when not in the gym.

Lift for life,

Andrea

Andrea Page , founder of FITMOM holds classes nationwide helping moms and expecting moms be their best at one of the most important health moments in a womens life. Visit www.fitmomfitness.com for more information.

Mothering the Mother -Motivations Missing Link for Moms

Burnt out and over it? Ive touched a bit on how self care is a building block for motivation. Its the one thing I think we(moms) epidemically ignore. Motivated people often crash and burn thinking they can continue at a crazy pace endlessly without gassing up. I'm the expert on this trust me. As I write this it is a reminder to myself. In fact I'm just coming out a period in my life where I frequently approached burnout. Being a self admitted hardheaded learner  I often hit the wall before I make the call. "Making the call" on when to slow down and take care of you is an essential life skill. My personal struggle with this is tied to my fear of not being productive enough. Growing up in a home where my own mother struggled with depression she was unable to stay on top of even the basics like getting meals cooked and the house was always filthy. This personal issue is directly tied to my obsessive need to be good at everything. Many years of cycling workaholic behavior with burnout has certainly taught me it does not work. No one can do it all. To have a balanced life you have to have a balanced approach. This may mean slowing down your career and therefore your expenses for a less demanding life rich in quality. Doing simple things like family walks ,crafts, or spending time together reading as a family can enrich you. Taking care of you alone also matters in a big way. To be your best you must care for yourself with adequate rest, good food,exercise, tender moments and time to reflect. All of these things feed the soul and without them in place it is inevitable that this crazy world will get us down.

How do you know when your doing too much?

1.When the things you love start to feel like a chore your definitely hitting the wall. Its in these moments questions about quality of life and what it means for you and your family are worth asking.  For some balancing a lot maybe about breaking a barrier ,a necessary evil. Others have more than enough to take a step back from the overdrive life some of us are tend to be addicted too.

2 Irritability : Feeling impatient and short with the kids and hubby. Your tolerance for every day events has gone out the window. A sure fire sign of being overwhelmed. Take time for you immediately so you can show up in a more positive way for yourself and others.

3 Sleeplessness: Lying in bed at night thinking about your plateful of responsibility? Chances are you have too much to think about. Time to start trimming the schedule of unnecessary items. Where do you start? Do you over program your kids or yourself. Do you have a hard time saying no. You simply do not and must not say yes to every invitation.

4. Lack of energy: This is can happen from doing too much or too little of the right things. When we are taxed with tasks we often miss the essentials like eating right and balanced activity.

5. Increased resting heart  rate: This is a byproduct of most often too much exercise. It can however be a symptom of stress in general.

5. Depression: A subjective word anyone who isn't managing self care properly will feel the symptoms of depression. Having said that before a trip to the pharmacy talk to your doctor if lifestyle management is something they would be willing to work on with you. Lifestyle coaching to help you improve scheduling, get references for improved nutrition, exercise and personal work to help you identify defeating patterns that lead to burn out is an investment worth making if your life has gotten the better of you.

Start taking care of you today and benefit for  your whole life

Best Wishes on Self Care

Andrea

The path to motivation

Motivation (once we find it through action) is a self sustaining form of energy. The more you do to achieve it the more of it you will have. Motivation is the fuel for doing the things needed to get where you want to go. As stated before,to find you inner motivation you must first find your inner will. Heres are 10 things you can do RIGHT NOW to fuel up on the motivation to make change right now! Try very hard not procrastinate as this will serve to defeat your will . These inner battles waste a lot of energy.

1. Decide what you want( your goal) and write it down in a place you will read it daily. A screen saver,
sticky note, or bathroom mirror. An external reminder of what you WANT will help you to
incorporate what you NEED to get there. Example: I want to fit back into my jeans by November.
Rather then walking aimlessly to the fridge you will have purpose and intention. This will help
you to get out of autopilot and into conscious choice making around food , fitness and relationships.

2. Write a list of tasks that you will need to do daily, weekly , monthly to achieve this goal.

3 Go to bed earlier. This is specific for new moms. A tired person cant think straight. If you
need to be up in the night then you need to go to bed earlier. No excuses.

4. Set yourself up for success. Don't put yourself in positions that don't support your goals. Surround
your self with people who model the behaviours that will help you stick to your guns.

5. Take educated action. This doesn't mean just do what you think you need to do. Inform and educate
yourself on the "right ways" to get the job done. For example: So many woman still think that
cardio alone will help them lose the fat, or that abdominal exercises will give them a six pack. Both
of these facts are simply untrue yet people waste endless hours on the treadmill of activity that is
direction-less. This of course is discouraging and far from motivating.

6. Know your pitfalls and address them from the outset. Eg: If you work well in groups create one or
find one.

7. Fail to plan  or plan to fail. Write out your schedule weekly. Todays busy mom cant just hope to
squeeze it in.

8. Set realistic Goals:  Doing so will help you have achievements. Achievements are a source of
motivation. Recognize them.

9. Don't bombard yourself with toxicity. Too much tv or too much wine.  Activities that don't  inspire
you are just that : uninspiring. Instead why not try something totally new that you v'e never done before. It could be meditation,or simply a new recipe. Get enlightened by all the wonderful things that can help you be the best you possible.

10. Celebrate your success. Not just at the end but celebrate the every day successes and don't hold back. Really let loose and screech with joy if you can. When you get up and go the distance for the day take it  into account!
 
Cheers

Andrea

Andrea Page is the founder of FITMOM ( www.fitmomfitness.com ) and www.newmom101.com . Having worked with over 10,000 women she now shares her knowledge and expertise through writing and geust speaking.

Motivated Mommys - Learn It, do it, be it.

Motivated Mommy's.You know the kind. They seem to do it all. They make the rest of us feel in adequate at times. In the past I have been accused of being that mom without warrant. The reason being I had become socially misleading by keeping up appearances and forgetting that my authenticity was a gift to myself and my community. Many woman in my life thought I had it all together and that my successes came with ease. People would ask how do you do it? They imagined that I flew out of bed every morning ready for the world. While that can be true at times ,there are certain things that when not in place have me dragging my feet (and sometime more than that!). I realize the balance required to stay motivated 100% of the time is an art that most of us spend a lifetime trying to learn, and faking it to make it will catch up with you. I have also realized that when we naturally excel at something there are associated life skills we developed at an early age. This early learning directly impacts the ease in which we do things as adults. For example: many people who are good with money have had the values associated with money instilled in them at an early age. This means as an adult money matters are second nature. This goes for fitness, relationships, education and any other discipline of life. The key word being discipline.  If we haven't been given the skills at a time in our life where we can just learn to "be our knowledge" we lost that second nature advantage. This doesn't mean we cant master new skills as adults. It means that if you want a certain aspect of your life to change you MUST invest in it wholeheartedly.To do so successfully, you need to do it with the humility and the wonder of a child. With a humble approach to the challenge you can gain control of almost any aspect of your life that you feel is underdeveloped. Inherited discipline is a privilege and we all received some of it in certain areas of our life. What we are good at should be looked at and examined for the history behind how we got so good. Identifying the principles behind why we were able to master an area of our life will give us the keys to mastering the things that need work today.

To start planning for success in an area of your life self assessment and accountability (SAA) is your first stop.

The questions :

What am I good and confident in doing?( don't dismiss the simple things)

How long have I been developing this skill?

What habits and behaviours are assoicated with my success in this area?

What things do I wish I were better at?

What were my first introductions to this skill or discipline?

What types of things do I need to start learning this skill today?

In all areas anyone can start learning today. It is a matter of figuring out what is needed and the different mediums you can access to get the information required to develop and practise the knowledge associated with this skill . If the example is fitness,I tell women I work with they cant just do fitness to be successful. If that is the approach then once I walk out the door then it all falls apart. To take their life of wellness into their own hands they need learn it, do it, be it and it does not have to be time consuming. Bite sized learning formats have equal value once you identify all the possibilities of dropping the pebbles for success. The nothing part of "all or nothing" keeps us stuck. If you cant do all, dont resort to nothing. DO SOMETHING. Some pebble size learning formats for fitness are: leaving fitness magazines in the bathroom, an online community, motivational newsletter subscriptions like the one we have at www.newmom101.com , organized groups, ,books on CD, workshops, coaching and books.

Start today!

Cheers ,

Andrea

Can a run be fun?

How many time I have heard from people (including the voice in my own head ) things like I hate running , running is boring or I just don't like it. I remember once I came back from a run in my real beginning days and told my husband "that sucked" . He asked me what I thought about on the way. My answer: How much I hate running! I had felt the infamous "running high"  so its not that I didn't have good running experiences to fall back on. I simply just was focused on my dislike. My husband , a self proclaimed brutally honest person had little sympathy. He asked me to ponder how people who have lost the ability to run would likely give anything to have the chance to do it again. My attitude was the problem , not the run.  "Imagine , he said, how you would experience running if you were excited and grateful for every step? I What if you payed attention to the wind blowing on your face or the remarkable way your body responds to challenges of needing more oxygen. Wouldn't you feel different?" When you allow your body to experience its potential on the regular it is a real expression of gratitude.

Do you remember the joy of running as a kid? Kid running is full of awesome memories of chasing, racing, jumping and falling on the ground in a heap of exhaustion. Have you met a kid who hates running in play? I know they exist but are rare commodity. Kids celebrate their lives when we dint try to stop them. The enjoy spending their energy so as a result often have quite a bit of it. This is my youngest Moses at Edwards Gardens for a wedding we attended. He is tickled pink by the greenery and space and as you can see joyfully just running to express that joy. It just might be time for us grown-ups to shelve some of our goal orientated thoughts for a while and simply run for fun. Find a new place to explore and run around for no other reason than you just can.

Cheers Andrea

Andrea Page, Founder of FITMOM and NEWMOM101 runs programs nationwide and has worked with over 10, 000 women since the program started almost 9 years ago. To find out more about FITMOM programs visit www.fitmomfitness.com or to get free weekly workout advice and mommy motivators sign up at www.newmom101.com

Learn To Run :

Running and running properly are two different things. I talked last week about how to prepare to run safely in terms of footwear and training. But it also important to know how to work up to running distances safely. Clinics are generally held at locations like the running room nationwide but in case you cant get there here is sample 5 k run plan. This is an excerpt from my book "FITNEWMOM101" It is my gift to you: A 5 k run plan for you to take some first steps as a part of your own challenge to getting back to taking care of you. If your already there then think about introducing this plan to some of the moms you hang out with and start a running group in your neighborhood. This plan would apply to beginning runners, intermediate runners who taken time off, or women who postpartum getting back into running. Advanced runners postpartum may be able to push faster but the truth increased risk of injury during the postpartum phase should make you think twice. I know one too many an advanced or athletic mom who have hurt themselves and had to take time off. So stay aware of your body and balance it with strength training.Always consult a doctor before exercising :

SAMPLE RUNNING TRAINING
12 Weeks to 5 km
Each week, try to run two to three times. Don’t beat yourself up if you have to miss a run, but try not to allow a week to go by where you run less than twice. Be sure to include strength and interval training in your workout program.

Week 1: A) Run 2 minutes/walk 1 minute x 4 repeats
B) Run 1 minutes/walk 1 minute x 5 repeats

Week 2: A) Run 3 minutes/walk 1 minute x 4 repeats
B) Run 2 minutes/walk 1 minute x 5 repeats

Week 3: A) Run 4 minutes/walk 1 minute x 4 repeats
B) Run 3 minutes/walk 1 minute x 4 repeats
C) Run 2 minutes/walk 1 minute x 6 repeats

Week 4: A) Run 5 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 3 minutes/walk 1 minute
B) Run 4 minutes/walk 1 minute x 4 repeats
C) Run 3 minutes/walk 1 minute x 4 repeats

Week 5: A) Run 6 minutes/walk 1 minute, run 5 minutes/ walk 1 minute, run 4 minutes/ walk 1 minute, run 3 minutes/ walk 1 minute.
B) Run 5 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 3 minutes/walk 1 minute
C) Run 4 minutes/walk 1 minute x 4 repeats

Week 6: A) Run 6 minutes/ walk 1 minute, run 5 minutes/ walk 1 minute, run 6 minutes/ walk 1 minute, run 5 minutes/ walk 1 minute
B) Run 5 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 3 minutes/walk 1 minute
C) Run 4 minutes/walk 1 minute x 5 repeats

Week 7: A) Run 8 minutes/ walk 1 minute, run 6 minutes/ walk 1 minute, run 4 minutes/ walk 1 minute, run 8 minutes/ walk 1 minute
B) Run 6 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 3 minutes/walk 1 minute
C) Run 5 minutes/walk 1 minute x 5 repeats

Week 8: A) Intro to speed work: Run 5 warm up minutes at regular pace/walk 1 minute; run 3 fast minutes/walk 1 minute; run 2 fast minutes/walk 1 minute; run 1 fast minute/walk 1 minute; run 2 fast minutes/walk 1 minute; cool down--run 5 minutes at regular pace.
B) Run 8 minutes/walk 1 minute, run 6 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 8 minutes/walk 1 minute
C) Run 6 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 3 minutes/walk 1 minute

Week 9: A) Running 5 km -- the YOU can do it workout: Run 9 minutes/walk 1 minute, run 9 minutes/walk 1 minute, run 9 minutes/walk 1 minute, run 5 minutes/walk 1 minute
B) Run 8 minutes/walk 1 minute, run 7 minutes/walk 1 minute, run 5 minutes/walk 1 minute, run 7 minutes/walk 1 minute
C) Run 6 minutes/walk 1 minute, run 5 minutes/walk 1 minute, run 4 minutes/walk 1 minute

Week 10: A) Intro to hill work: Run 9 minutes as warm up/walk 1 minute. Find moderate incline. Run up
and walk down. Clients should do this for a total of 10 minutes. Cool down run 9 minutes on flat ground.
B) Run 8 minutes/walk 1 minute, run 6 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 8 minutes/walk 1 minute
C) Run 6 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 3 minutes/walk 1 minute
27

Week 11: A) Run 10 minutes/walk 1 minute, run 10 minutes/walk 1 minute
B) Run 6 minutes/walk 1 minute, run 7 minutes/walk 1 minute, run 8 minutes/walk 1 minute
C) Run 10 minutes/walk 1 minute, run 5 minutes/walk 1 minute (easy!)

Week 12: The 5 km race: running 10 minutes/walk 1 minute for 5 km.

Happy Trails

Andrea, FITMOM

Andrea Page , Founder of FITMOM and www.newmom101.com is North America leader in fitness for moms and moms to be.

Run For Fun With Family

Run For Fun With Family

One of my personal and professional challenges is figuring out to incorporate family time with fitness. This is truly made easy with running.

I say this as a mom who has children from 3 different age groups.  With 3 boys age 9 ,5 and two, many people are really suspicious of my claims that we can run together as a family. While it isn’t always done as a full family affair, I would love to share with you some solution focused ideas that I use running as a staple workout method.

Piggy Back Interval Training:

Does it sound crazy? It is how it sounds and is geared towards older children 3-8. You may want to start on  a track or a contained running area. Begin warm up running with your child ( make sure not to push them ) . Let them know in advance when they need a break that you will piggy back them while you walk or lightly run for 1-2 minutes so they can have a break.  It is VERY important that you approach this in a very relaxed and fun manner. You will get a work out trust me! There is no need to get caught up into stringent time-lines or intervals.  I did a full 10 k race like this with my 8 year old. It was one of the best experiences of my life. As I crossed the finish line with my little guy I was literally moved to tears by his joy and our mom and son team work. Was it my personal best time? Not even close. I did it in 25 minutes less when I was 7 months pregnant! It however was a fabulous workout and an even more fabulous experience.

Run In The Park:  This could be on a track while older ones ride their bikes and little ones in a jog stroller or doing "ball chases". Ball chases are where you stand at one end of the field and kick the ball to the end of the field then chase it with your kids. This is great for fast run interval training days. Not a walk in the park and  as simple as it sounds.

Tag: The age old game of cat and mouse tag is a get up and go game! We all no tag....play long and play hard. 4 times weekly for best results and great family bonding.

While this weeks article is really simplistic in terms of solutions...that is the point. Many moms come to me with the feelings helplessness around fitness and managing children. Sometimes when we look to hard we miss the obvious. Play and run hard with your kids.

Happy Week

Andrea Page, Founder of FITMOM

Andrea Page founder of FITMOM has helped over 10, 000 woman in pregnancy and postpartum. Check out FITMOM at www.fitmomfitness.com

Yoga For Runners

Some runners have a very difficult time doing anything but running. The addiction to running is a bug that can grab almost anyone once past the initial distaste that is also common to newbies. The initial feelings of boredom, joint and knee pain deter some from seeing running through to fruition. Those who do get through it though often get addicted. While a better addiction them some ,running probably sees more overuse injury's for the everyday fitness enthusiast then any other sport.

The addicted runner may envision themselves running forever. Running is considered high impact and repetitive and can cause long term damage to the joints without proper care. Aside from a good pair of shoes (which is crucial) runners need to consider a wear and tear prevention plan.

As we prepare to focus on running over the next month I thought I would touch on the importance of yoga for runners in terms of joint health and flexibility. Often the type of people that don’t like to slow down, some runners may think yoga is not for them. However the benefits of improved comfort and therefore improved performance can convert any running enthusiast into a bit of a yogi.

Here are a few suggested postures great for runners to get you started in a injury prevention plan:

Downward Dog

Hamstrings in runners tend to be very shortened. Shortened hamstrings are one of the key causes of lower back pain. This posture encourages length in the hamstrings and calves while increasing upper body strength and posture.

Plank

This exercise helps to increase endurance in both the abs and back, thus improving stability in the core. Core strength helps runners avoid issues caused by a combination of impact and misalignment associated with poor posture.

Camel

This exercise helps to open up the front of your body by relieving tension in the hips flexors and quadriceps where it accumulates from running.

Forward Lunge

The forward lunge helps to build strength in the thighs and stabilize the lower core. I personally love that unlike traditional up and down lunging this static (non moving) lunge increases stability in the knees without worrying about losing form once you have established it.

To learn more about these postures and others visit my favorite on-line resource at www.yogajournal.com or check out a fabulous yoga studio in your area like www.mokshayoga.com

Cheers Andrea

Andrea Page is the founder of FITMOM and mother of 3 boys 8,5,and almost 3. FITMOM programs are offers nationwide at www.fitmomfitness.com and through on-line education with the FITMOM ebook series at www.newmom101.com

Yoga for Love

Yoga For Love: Lets get some Kama Sutra in the house!

While perceived many different ways, the term "Kama Sutra" (coined by the ancient book by Mallanaga Vatsyayana's) is for my purpose a segue into the importance of physical connection for couples. Parents often forget how to be couples and and often need reminders on how to keep love alive through physical intimacy.

Yoga in and of itself has many physical benefits to improving one's sex life. The truth is that  many of these benefits can also be found in many forms of exercise. Improving physical endurance will increase desire for both men and women. In men, exercise increases testosterone levels which enhances performance and longevity. Improving flexibility is also important because as we get older we just cant swing from the ceiling fans the way we used to! Keeping things exciting means being creative and this means mobility is a must! Fit people have better sex so whether it be yoga, weights, running or any  combination, being energized is the key to an energetic sex life. Many women and some men as well struggle with body image. A healthy body image is easier to come by when you feel good about how you treat your body. It is then no mystery that spicing up the sex life could easily happen with diet changes and a trip to the gym.

Yoga, however brings one trait that most other forms of exercise do not; deepened awareness . An increased physical, emotional and even spiritual connection leads to the ability to be more present and connected to oneself. If you ever find yourself distracted during intimacy, yoga will help you learn how to be more connected to yourself and bring that practice into play when connecting with your partner. Being emotionally and spiritually connected during physical connection will enhance the experience. In my book "Sex and Relationships" we address the fact that many parents get so disconnected as a result of mounting responsibility they often lose desire. This lack of desire is commonly seen in postpartum women for a variety of different reasons from breastfeeding, sleeplessness, and body image issues to name just a few. Lack of desire is not exclusive to postpartum women though. Stress - no matter the source - is the leading cause of decreased sexual desire.

Try yoga to learn how to manage stress . Then take the practice to another level and awaken to yourself first and see how this can translate into much more meaningful encounters that as parents are sometimes hard to come by.

Have a great week! Andrea

Andrea Page , founder of the nationwide FITMOM has 4 ebooks including sex and relationships. You can access them as well as other online support at www.newmom101.com . For FITMOM programs in your area visit www.fitmomfitness.com

Yoga for Mommy and Me

I want to talk a little bit about the opportunities and benefits of introducing yoga to toddlers and older children. While the direct benefits of yoga remain, children who get to be active with parents on a daily basis get to bond and learn while developing gross motor skills. Other benefits include a reduction in hyperactivity, and safe and gentle postures to build strength and self confidence while being very low risk for injury. Postures for kids can be an absolute ball of fun. Many exercises include postures where children can be creative-thinking of different animals that they may be while in that posture.  While trying to write this article and be mom at the same time I got the kids involved to show you some examples. Check out my youngest (Moses 2.5) doing Upward facing dog. He told me he was a lion and we practiced together while I threw in a few downward dogs for myself.

Next we have Isaiah 5 doing Downward Dog. When I asked him what he was he said he was a lion.  Many DVD programs for yoga with kids tell the kids the name of the animal they are being. Our way works better for my kids because they like to feel like they're involved in directing activities. My kids enjoy getting to use their imaginations and I can put on my own video. It also feels less like they are being told what to do and more like playing!

Moses is now doing plank (not the greatest form but he is getting there!) My boys are very active and need to constantly burn their energy. Instilling regular physical exercise as a daily principle will reduce the chance of adult inactivity that can lead to health problems.

Isaiah is doing prayer. While this may seem impossible, getting your little one to experience the joy of a little quiet reflective time is a great skill that I wish I had learned earlier. Yoga with kids should be light and fun and enjoyable like all activities. Isaiah was practicing thinking about things that make him happy here.

Keep in mind practicing yoga with kids may actually buy you the time needed to do your own. Helping children to enjoy activity is key. Yoga is great for indoor rainy days and blistering winter weekends. Most importantly instilling active values in your kids will open doors for you as well.

Hope everyone has a great week.

Andrea

Andrea Page, founder of FITMOM is one of North America's leading experts in prenatal, postnatal and beyond. You can access information about FITMOM in your area at www.fitmomfitness.com. To get free online support go to www.newmom101.com