xt????

So your trainer told you to cross train, or your coach put XT on your schedule for today. What is that???? Cross training is by definition: to undergo or provide training in different tasks or skills. In fitness the simple translation is to workout in a different way than your main workout.

My Moms In Motion runners and walkers are encourage to cross train several days a week. Core work, bicycling, Zumba, yoga, strength training, weights, a class at the gym, anything other than running or walking. Not only does this give your "running legs" a chance to recover, but any of these will strengthen them for the next run.

Recently Pintrest sucked me in, did you know they have fitness and nutrition info on there too??? I found this great workout, tried it and it kicked my booty. So OF COURSE I've got to share it with you!

This is a no frills, do anywhere, with no gear workout perfect for cross training. Beginners can repeat once, intermediate 2, advanced 3...or just take more breaks and do 3 repeats at your own pace. Since discovering this workout and using it to cross train, I've started tweaking it for variety and adding some of my favorite exercises. Here's another version I did today to focus a little more on core:

50 jumping jacks
20 squats
20 lunges (ea side)
30 high knees
12 push ups
20 twist mountain climbers (knee to opposite elbow)
30 second side plank
30 second plank
30 second side plank - other side
60 sec table top hold

Post a reply & let me know what you think...once you've completed one of them that is!

the flip side

Fitness, muscle and exercise are all great and good. BUT they cannot exist or benefit our health without the backing of good nutrition. Nutrition is the flip side of exercise.

Two years ago I decided to make a simple change by adding Juice Plus+ to my families diet. At the time, I thought I was just adding the 25 fruits & veggies in capsule form each and everyday. It has turned out to be so much more!

After some time passed, we began to notice some changes. The first of which was not glamorous and I'm still not sure as I write if it should be posted online at all. But here goes, our bowels became more regular. The phase "ouchy poops" disappeared from the vocabulary of my kids. Did you know 70% of our immune system is in our digestive tract?

That in itself explains why our visits to the doctor were less, we missed less days of school or work, the medicine cabinet doesn't need to be stocked, the humidifier stays in the cupboard and less $$$ goes for Kleenex.

A general awareness of the benefits of whole foods and returning to the way people used to eat has come right along with Juice Plus+. There are so many opportunities for education on health and nutrition that I cannot keep up with them all. Doctors, nutritionists, cardiologists, moms, dads, athletes, coaches, pediatricians you name it, they recommend Juice Plus and educate all who are connected with it. Check out some of them online.

In the effort to move to whole foods our cabinet has slowly changed, you'll rarely find a package with high fructose corn syrup or  hydrogenated oils. I bake often, and the wheat flour runs out faster than the white. Fresh fruits & veggies available for snacks. We are not perfect by any means, but I truly believe the awareness has changed my efforts to improve my families overall nutrition.

It's also changed my passion for educating others about nutrition as well as fitness. As the flip side, nutrition is probably even more important to our overall health. Learn more now on my website, or give me a shout. More posts to come!

What changes have you made to improve your nutrition?

keep up or set the pace?

as seen on Elk Grove Patch online

   

 

I cannot tell you how many times a mom has said to me " I get plenty of exercise chasing my such n such year old." Really? Isnt' that backward? Shouldn't mom set the pace?

Don't get me wrong, I know first hand how exhausting it can be caring for an infant, chasing a toddler (with said baby on hip) and now literally keeping up with elementary age kids. However, I believe, preach and live the opposite.
"Exercise to keep up with your kids, don't keep up with your kids to exercise."
When you exercise for health you gain injury prevention, more energy, strength to do the things you want to do...and that your kids want you to do. "race you to the corner mom...last one's a rotten egg!"

When we keep up for exercise, we are just chasing behind our children. Not giving our bodies a chance to gain that strength. And often even more importantly giving ourselves the time and priority to focus on our own health.

Carving out that time to get your heart rate up, try an activity you enjoy, reach for a physical goal and show your kids how important exercise is to you. They will grow up to do the same. What could be better than that?

Then when they ask you to do a 5K with them, or practice throwing the ball you won't be kicking yourself the next day. And you'll be ready to do the same when it's your grandkids saying "last one's a rotten egg!"

Keep movin' mama!

Holiday Fitness & Nutrition Challenge

Holiday Fitness & Nutrition Challenge Bring in 2012 better than ever by joining the Moms In Motion Fitness & Nutrition Challenge!   We will focus on our health during this holiday season   and support each other along the way.   This 6 week challenge is FREE to all; moms in motion members, friends and family. Each week will include a fitness or nutrition challenge for you to complete. Once completed, you'll post your success on our facebook group wall. You can also post your ideas, questions and   solicit the group for support . We are in this together! Not on facebook? Request a paper form to document your challenge. In addition to being stronger, fitter and healthier, you'll also have the chance to win a $50 Moms in Motion gift certificate. Each post will earn you a raffle ticket, winner will be drawn at the   Moms In Motion 2012 Kick Off event in January.   Ready to get started!?!?!! Send an email to momsinmotioneg@gmail.com for the steps to join. Challenge begins THIS Friday, the day after Thanksgiving! Keep movin' mama, Wendy Hoag Moms in Motion Leadership Director 916-690-7624

Meet the MIMs..and become one!

Get out your calendar, you won't want to miss this! Meet & Greet Event Oct 5th 7pm The Running Zone 8470 Elk Grove Blvd. Hear what Moms In Motion is about, learn about our Fall philanthropy, our "Keep movin mama" philosophy and meet team members. 3 Fall Teams: Running Team Core Team NEW Walking Team Fall Theme: Empowerment Raffle for great prizes! RSVP today! online 916-690-7624 email Who are the Moms In Motion? Moms in Motion is a community of wonderful women, ranging in age from mid 20's to mid 60's..or so! Ranging from walkers to experienced marathon runners, women who can hold a 2 min + plank, to those learning basic form. What we have in common is a desire to keep moving forward, a dedication to health, the support of one another, an experienced leader, a willingness to help a local philanthropy and a positive attitude. We would LOVE to have YOU on the team! Feel free to contact team leader, Wendy Hoag with any questions, concerns or needs. See you on the 5th! Wendy Hoag momsinmotioneg@gmail.com 916-690-7624 All you have to do is sign up and show up.

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See the finish line...

Having a specific goal in mind can help boost your dedication to a workout schedule. Visualizing that finish line may even propel you to get up early to walk before work, or to run while the kids ride bikes to the park. Summer is a great time to pick a local event and start training!

Here are a few nearby events to check into:

July 16 – Davis Moo-nlight Races: 5K, 10K, half marathon and 1 mile kids run.

An evening event, with 4 distances to choose from and a 7 p.m. start time.

July 23 – Eppie's Great Race

Combines running, biking and paddling for a twist on the usual triathlon.

Aug 7 – California Kids Triathlon

Get the whole family involved and sign the kids up for a kid-size triathlon! Or join the parent/child division and complete it together.

Sept 3 – Elk Grove 5k Fun Run

Save a few $$$ and participate in the Elk Grove 5K Fun Run series right here in town! Ten dollars gets you registered and entered to win great raffle prizes.

Oct 2 – Urban Cow 5K, half marathon, relay

Get your mooooo-ve on at the Urban Cow with 3 distances options to fit every runner and walker, with a fun new course this year.

Visit http://zinsli.com/events/sacevents.asp for a full listing of local events. Once you’re hooked and become a repeat event participant, you can even plug in your name to see a history of your results for the local events you’ve completed.

Elk Grove is host to many local training groups to help you prepare, including Moms in Motion. So lace up and put on your sunblock: Summer training season is here!

Blog post originally posted on Elk Grove Patch.

Triathlon season continues....

Run, Bike and Swim on the Moms In Motion team! Runnin for Rhett Each season, we support a local Philanthropy. This season, we support Runnin' for Rhett's mission to let Rhett's story INSPIRE those who feel defeated, UPLIFT those who feel down and ENCOURAGE all to take that first step and MOVE INTO LIFE! And to do something that Rhett couldn't do, as hard as he tried...to run or walk! Together, we will make a difference. Dear Wendy, Carve a little time out to focus on YOU. We'll help you combine Fitness, Fun and Philanthropy all in one place, setting you up for success. Join us to train for and successfully complete the all women's Luna Bar sprint triathlon! Swim, bike and run/walk your way to the finish line and be a triathlete! We will support you all the way through with group workouts, a training plan, professional coaching, skills clinics and camaraderie! First time and experienced triathletes welcome. .5 mile swim - 20 mile bike - 4 mile run All ages, levels and abilities encouraged. You can do it! Keep movin mama, Wendy Hoag and Rachelle Hightower Summer Kick Off Event July 16th @ 7:30am Triathlon Team Elk Grove Regional Park **Register early & receive a pre-training plan. 916-690-7624 momsinmotioneg@gmail.com Online RSVP About the coach Rachelle Hightower, USAT Certified Triathlon Coach, owner of High Five Team training, accomplished triathlete, runner, wife, and mom is leading Moms in Motions triathlon teams again this year! Rachelle has a supportive, encouraging and challenging style to coaching. You'll be inspired to do your best and finish with a smile. Moms in Motion teams already underway... Run/Walk Team Train for a 5K, Half marathon or relay Core Team Improve posture, reduce injury and whittle your middle! __________________________________________________________________ Fitness tips, team news, specials and fun.