Biggest Loser Wendi Kotlinsky, White Bear Lake, 24 pounds

Wendi is a cancer survivor. Only one year ago, a routine pap smear revealed the worst kind of cervical cancer. Her doctor told her “you will need immediate surgery, chemo, radiation and your chances of survival are very, very slim.” A month and just one surgery later, her cancer was gone. Recently she’s had a renewed interest in making healthier choices and being proactive about taking care of herself. She says MOTR has been a part of this and has changed her life. Wendi will need to stay warm this winter as she continues to work out, so she will be getting a MOTR warmup jacket!



Most Inspirational 2010 Brenda Giese, Blaine

(An ASL interpreter was available at the banquet to sign this for Brenda.)

In April of this year I received a phone call unlike any I’d ever gotten. The video interpreter over the phone let me know she had a deaf woman on the phone and that she would help me communicate with her. The woman on the phone wasn’t sure if the program would work for her. Would the instructor be willing to talk directly to her so that she could read lips? I confirmed with the Blaine instructor Shannon, who has experience with the hearing impaired from her years in law enforcement. Brenda Giese jumped right on board, and has been a huge fan of the program. She has had great attendance and has even joined us for optional events such as our volunteer shift at Feed My Starving Children. She has even asked if she can volunteer to donate her time to help this program. She got involved with her team as much as anyone else. Her excitement is contagious and I always look forward to seeing her, even though she calls boot camp “torture camp” (Ironically, she has signed up for torture camp this fall!). She has spread word of the program to her friends who are also deaf, and wants to serve as a go-between to get them involved in the program. When I saw her run at the race course Tuesday night I couldn’t believe how fast she had gotten since I last had been to Blaine. She has worked hard and shown such determination to never let her disability get in the way. Also receiving a warmup jacket, Most Inspirational 2010, Brenda Giese

Moms On The Run began with a group of young moms taking a mom and baby fitness class I taught in a local park. One spunky participant, who had joined the class after her husband found a flyer in their yard when he was mowing the lawn, decided she wanted to train for a 5k, and talked all her new best friends into this crazy idea. Stand up Tia.

Tia has lost 40 pounds since the start of the first season, and next year, will be an inspiration to so many when she steps up to become the head instructor of the Forest Lake class.

My continued interest and dedication to this program is motivated by stories such as this. In personal training, my ability to help people is limited by their income. Now, as an instructor of 26, and then 52, and now 197, the stories keep coming. So to those of you who have shared with me your stories, or your enthusiasm for the program, thank you. This is what keeps me going when obstacles arise, as they have.

I want to share with you just a couple of those stories from this week… although I want to decline some of the personal credit because I believe this program is what it is because of all of YOU. With her permission, Michelle from Shoreview wrote “what an amazing, surprising delight it has been to be a part of your program. I truly NEVER thought I'd make it to the end of this. All of my old friends are saying: "YOU? RUNNING? IN A RACE??? NO WAY!!" Your program has proven that ANYONE can do it if they follow the plan you've laid out and have GREAT instructors (such as Amy O!). I appreciate your program which has not only gotten me to start running, but even more so to a healthier lifestyle.”

Another Michelle, in Forest Lake, who was not able to be here tonight, said “I wanted to tell you how wonderful your program is. Without you, I would never have gotten off my butt and gotten into better shape. I've lost about 20 pounds, I'm eating right now and I feel TONS better. I also don't have headaches or backaches anymore. I feel like I'm going to be a lifelong runner, all thanks to you. I'm a huge supporter of your program and would recommend it to anyone in a heartbeat. It's changed my life.” Michelle found out about the program when she was assigned to write about it for the front page story in the Forest Lake Press this spring. Again I want to humbly take out some of the “yous” from those testimonials. Moms On The Run is successful because of all of you guys. Women who make it a priority in their busy weeks to come together to sweat and laugh. Motivating and encouraging each other, inspiring each other to each take care of yourselves, so you can better care for your families. You most certainly inspire me.

One more testimony that made me laugh: This class gave me the motivation, accountability, and training schedule to turn me from someone reluctantly running so my butt wouldn’t get big, to someone who loves running and looks forward to it. It has been fun and incredibly motivating to get faster and feel stronger while paying a lot less than I pay for my gym membership. I’m already looking forward to fall!

You guys have worked hard. Some of you will smash old records at the race tomorrow. Some of you will be thrilled to finish with some recent challenges or injuries you’ve been facing. Many of you believe you will be last. So we should have quite the crew holding up the back! How many of you are running your very 1st 5k race tomorrow?

And now for the NOT so good news. As much as I love everything about this program as it is NOW, I have big decisions ahead of me regarding changes that need to be made. After careful analysis of the unanticipated expenses and marketing costs of this season, it is clear that the current structure of growth is not financially sustainable. While well-meaning consultants have advised I raise the price, I believe the affordability of the program is a huge component of it’s success. This program should be available to all families.

So instead, I’m asking for your help. I have a different plan. I hope to rally you today into a grass roots effort. It is the print advertising and distribution costs that are so prohibitive. I believe I can reduce these costs by encouraging women to do what they do best: talk! If this program has made a significant difference in your life, please share it. Come next spring, could you blog about it? Tweet about it, post it as your status? Could you especially help spread the word to friends in other areas of the metro?

For 2011, I am hoping to put together a volunteer marketing team to do things such as these, and also to delivery flyers, and help me learn more about other areas of the metro that I am unfamiliar with, especially the western metro. Please let me know if this interests you.

Tomorrow is it! If you don’t want the fun to end, consider joining us this fall. I have extended the regular registration rates on my website through tonight. I hope all of you will stay active this winter. I’m sure you have many new friends you can call on to hold you accountable. Next spring, I hope we all will be back together again, reaching for new goals. Perhaps a faster time, or a longer distance. Maybe you’ll be ready for a 10k, or even a 10 mile. Some of you will be quite content sticking with the 5k distance. You’re wondering if you’re going to make it tomorrow. With the adrenaline of the event and the encouragement of your teammates, you will.

I leave you with one final reminder – do not leave after the race tomorrow until after our large group photo with Sven! Now get some sleep, and we’ll see you in the morning!

One of the most common objections I hear to lifting weights for women is that they are afraid of getting bigger. May I present myself as exhibit A… since I do much more strength training than cardiovascular work. Very few women have both the genetic capacity and the predominance of fast-twitch muscle fibers to build a lot of size when they lift. In addition there are hormonal factors involved in muscle growth that we are not blessed to have as women (I would say unfortunately!). We can still develop tone, lean bodies, but we have to work harder than men do to develop muscle. The majority of women can engage in strength training without gaining size by following the appropriate protocol.

Strength training does increase lean mass, but this elevates the metabolism and burns more fat, resulting in a gradual reduction of size in an overweight woman. The reduction in body fat is fast, but the reduction in size will follow a little more slowly. Cardio interval training and proper nutritional choices will go a long way in speeding that up. In the rare instance that a woman does find her muscles are growing too big, it’s a real simple fix – just stop! That muscle will disappear as quickly as it came on (also unfortunately!)

Join us this fall in MOTR boot camp for a total metabolism makeover. We combine the cardio intervals and the strength and toning exercises to develop strong, lean physiques. If anyone’s muscles get too big… they can just give them to me. Ha.

Strength training is the missing element in so many women's fitness programs. This makes me very sad since it is my favorite form of exercise! Running and other forms of cardiovascular activity are ineffective not only at building muscle, but even at maintaining muscle as we age. As early as our mid 20s, we begin to lose muscle. Our metabolism doesn't slow down with age as we like to believe, but with muscle loss. This can be prevented! Those mysterious pounds that have crept on in our adult lives really aren't so mysterious.

Every pound of muscle in your body burns 30-50 calories a day, versus only 1-2 calories per pound of fat. Adding a few pounds of lean mass is an easy, significant thing you can do to keep a tone physique as you get older. In addition to toning muscles, you can burn more calories all day long with the higher metabolic rate you achieve. Another metabolism benefit is the additional increase in metabolic rate for 8 hours after your strength training session!

Can't afford a trainer? No problem! Join us for Moms on the Run Boot Camp this fall; we'll take care of your strength, and your cardio!

Most of our MOTR routes are pretty flat, but in traveling aruond the cities to meet you ladies, I've discovered a couple nice hills that some of you get to be challenged with every workout! Here are some tips to increase your motivation and power when you get to that bump. These apply to both runners and walkers.

1. Lean forward from your ankles. Press your hips forward towards the hill rather than bending at the waist, which is stressful on your low back.

2. Lift your knees. Bringing your knees a bit higher will increase your stride length and help maintain your posture.

3. Pump your arms harder. Imagine your upper body sharing the work load. This will help keep your stride rate up to speed.

4. Push off with your toes. This will help keep your weight in front of your body and keep you moving forward.

In Forest Lake we will be trying a hill workout mid-August. If you don't regularly get to do hills, why not seek one out on your own this week and try these tips? You'll be all the stronger for it.

Happy Hill Hunting!

Go Cold
Yes, the temperature really matters! Drinking cold water not only burns more calories as your body processes it, but can enhance your performance as well. Studies show exercisers choosing cold water can workout longer than those drinking warm. This is likely because cold drinks lower the body temperature, decreasing one's perceived exertion. A quick way to grab a cold drink heading out for your workout is to freeze half a bottle ahead of time and then grab it from the freezer and top it off.

Be Smart about Sports Drinks
Experts typically say that sports drinks for athletes are not necessary for workouts less than an hour. That doesn't mean they can't be of benefit for a different population when it comes to beginners who are having a tough time getting through the workout. It's all about the intensity. If you feel like you need a little extra energy boost, try a little sports drink right before and even after if you need help recovering. What I like to do is just put a little bit in some water. Try different dilutions to see what works for you, I am just fine with mostly water. Don't be concerned about a few extra carbs/calories...your abillity to have a better, more effective workout will pay off in the calorie department.

Caution: MOST sports drinks are junk! I am not a fan of Gatorade, Powerade, any of the main brands. Your body can do without the artificial colors, flavors, sweeteners, and processed sugars. Try an organic brand instead. I like Recharge by R.W. Knudsen, which comes in similar flavors as the main brands,and costs even less if you buy it in bulk on Amazon.

http://www.amazon.com/R-W-Knudsen-Recharge-32-Ounce-Bottles/dp/B001HTGAL6

I also love Y Muscle Water. That's the funny-shaped bottle people ask me about some times. :)

http://www.amazon.com/Muscle-Water-9-Ounce-Bottles-Pack/dp/B0011S6FW2/ref=sr_1_3?ie=UTF8&s=grocery&qid=1280272324&sr=1-3

It often takes this intense heat for the importance of proper hydration to really hit home. I know after my run tonight it was quite evident I missed the mark today!

Proper intake throughout your day is just as important as the H2O you down right before and after your run. Hydration is important for your health, metabolism and energy level. The amount that most women need is approximately their weight divided by 2 (in ounces). Any caffeinated or alcoholic drinks increase this need due to their diuretic effect, and any exercise sessions increase your requirements by about 8 ounces per intense 15 minutes.

Non-alcoholic and non-caffeinated drinks are not the only thing that count towards this total. If your diet is high in fruits and vegetables you can reduce the liquid consumption, as fruits and veggies on average are 80% water.

Hydration is important for performance as well. Studies show dehydrated runners run significantly slower. Dehydration drops your blood volume, forcing your heart to beat faster, making it hard to keep up with the aerobic demands of running.

So what about right before you head out?

Drink 8-16 ounces 1-2 hours beforehand. If you didn't quite plan that well in advance, drink 4-8 ounces 15-30 minutes in advance.

Stay tuned for more hydration tips, including advice on water temperature and sports drinks.

As a trainer of busy moms I like to help women find that they do not need as much time as they think to get their workout in... the suggestions below could be an addition to your Moms on the Run training program or as a substitute workout during off days.

Here's what you can do on the morning, in only 15 minutes! (why in the morning? because you only have time to shower once:) )

Step One: Take the clothes off the treadmill the night before.

Step Two: Warmup for 4 minutes walking, gradually increasing your pace.

Step Three: Do one minute very hard (running or fast walking) followed by one minute easy (walking or an easy jog), repeat 4 times.

Step Four: Do a 3 minute additional cool down.

That's it! You will burn more fat all day long due to the effects of intense interval traning on your metabolic rate. Long boring cardio sessions not needed. This does not get you out of strength training. Ha.

"I could never run!" The articles and ads for the spring program are making their way out there. The phone calls and emails are rolling in. What is the number one thing people ask about in their consideration of participation in the program? "Can I really do this? But I'm so out of shape!" Yes, YOU can. And you will find a whole community of women that feel the same way you do. This program is designed for all fitness levels, to meet you where you are at.

I encourage you to check out the "testimonials" page to see what others have said that were once in your shoes. They have "never run before" or "hated running" and now have found a lifetime sport. The beginning runner program is NOT easy. It is a challenge that will give you an incredible sense of accomplishment when you work through it. Even so, running is not for everyone! That's why the Power Walk program was designed.

We can still achieve great fitness results and a challenging cardiovascular program through a walking regimen. It is perfectly okay to switch between the Power Walk and the Beginning Runners program as you see fit, or to walk more than is scheduled if you are following the running program. 18 weeks is a commitment. It's about lifestyle change. Bring fitness and wellness into the rest of your life - don't put it off any longer - join us this spring!

Check out this story that made it into several local papers.
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