A Great Blog

C Moms Run

2012-04-19T21:17:00.009-07:00

We had a very fun time with Olympian Carrie Tollefson filming an episode for her website, www.CTolleRun.com

Check this out, and share with your friends!

http://www.youtube.com/watch?v=luzfU1DpYXg

Where your Treasure is

2012-03-28T16:14:00.001-07:00

"For where your treasure is, there your heart will be also." This well-known verse from the Bible (Matthew 6:21) challenges us to be wise about how we direct the resources given to us: our time, and our money.

I believe this concept has significant bearing on how we prioritize our resources as moms, and deserves great consideration when it comes to our fitness plans.

Good intentions simply do not put forth the commitment level that a financial investment has the potential to. This is one of the primary reasons that women who hire personal trainers are found to be profoundly more successful in their efforts than those who work out solo. But let's face it, personal training just isn't in everyone's budget! Group exercise programs can produce a similar level of accountability and success.

The investment you make can be a good predictor of your adherence to the program. As a fitness instructor I have experienced this firsthand; I have taught free classes before on Saturday mornings. And guess what - no one came!

When it comes right down to it, and you wake up on a Saturday morning just not in the mood to roll out of bed any earlier than you need to, it is often the fact that you already paid for the class that will get you there.

Not only is money a motivator, but it is often an indication of how we are prioritizing our resources. Yet resources can be hard to come by these days! Moms On The Run wants to help each and every mom move beyond good intentions and provides the structure and accountability to do so with affordable group pricing. MOTR also provides an opportunity for Fitness, Fun & Friendship, so being active becomes something moms get benefits from beyond the workout!

That said, we never want finances to be a preventative factor for our program. We encourage those who need financial aid to contact us regarding our scholarship program. We also accept donations to our scholarship fund from business sponsors as a way we can all work together to encourage healthy moms.

Invest in YOU, for the benefit of THEM

2012-03-21T12:19:00.004-07:00

I was looking at signing up my daughter for dance classes this summer and noticed the adult classes cost only HALF as much as the classes for kids. This isn't a typo. It's a business owner's acknowledgement that moms just aren't willing to spend those prices on themselves.

As moms, we often really struggle with being willing to invest anything in to our own fitness regime. We pay crazy amounts of money and devote large quantities of time toward our kids' sports, leaving nothing left for ourselves. Our "unselfish" intentions aren't turning out so well though.

Are our kids learning to prioritize fitness? Are we getting the exercise we need to stay healthy and manage our stress well? Do we have our "own cups full" enough to spill out positive things to those we love most? I know I personally am much better-liked by my family after I've gotten my workout in!

Moms love to say they put their families first… but forget that they are part of the family! Feel better. Do better. Your kids are watching you and the example you are setting for a lifestyle of health and fitness.

Building the Confidence you Need for Success

2012-03-14T16:57:00.003-07:00

This is post 3 of a three-part series by guest writer Anne Kelly, President of Junonia ~ Activewear for Plus Size Women

There are two parts to building up self-confidence: setting goals and achieving them, and protecting yourself from anyone who might want to take away from it.

Setting Goals
Self confidence doesn’t come in pill form. It comes from actually doing things. Taking the first steps can be scary, and sometimes the phrase “Fake it ‘til you make it” can help. Put yourself out there, and you’ll soon see your self-confidence increasing. Start with small things, and work your way up to your dreams. Do you want to build your self-confidence even faster? Help someone else increase theirs! It’s a win-win.

Protecting Your Self-confidence
Self-confidence is a very important part of being an effective human. It is not selfish or arrogant. Self-confident people rarely whine. It is really nice to be around self-confident people. Self-confident people get things done.
However, I have to admit there are some jealous and bullying types who take as their mission in life tearing down the self confidence of others. So protect yourself from these controlling types. Be aware they exist, and that they do this to everyone—NOT JUST YOU. Get away from them. They may be the first to sabotage your efforts in your weight loss program.

If you must interact with these unfortunates, set your rules: “I do not tolerate abusive language.” “My workout time is sacred, I must leave at 5.” Do not engage in useless arguments. Find other self-confident people to support you in positive ways. Don’t let the bully make you cringe; stand up tall, look them in the eye and state your position. Well-done!

Be The Tortoise: Slow and Steady Wins!

2012-03-13T21:03:00.004-07:00

This is post 2 in a 3 part series by Anne Kelly, President of Junonia ~ Activewear for Plus Size Women.

You’ve decided to improve your fitness, you’ve signed up for the class. CONGRATULATIONS. But now you are feeling really anxious. “What if I can’t keep up?” The answer - it is okay to work up to fitness goals at a slow pace! Slow and steady wins the race. Here are some things to remember:

Step One: EVERYONE has been just where you are. Really? All those fit and skinny women know what it’s like to be the slowest one in gym class? Well, maybe not the slowest, but they all know what it is like to be de-conditioned, coming off an injury or illness, or starting a new activity. You are not alone. In my experience (as often the slowest person in a class) the rest of the class will be on your side, supportive and sympathetic. (I always feel I am providing a special service by being the slowest person in the class.)

Step Two: DO NOT HURT YOURSELF. Be kind to your mind and body. I’m heavier and my knees twinge occasionally. So I never do the full jumping things—I always modify, and guess what, my knees are fine! But I can do the full abdominal exercises, arms exercises, and I can still get my heart rate as high as I want without jumping. Does anyone else care? Of course not.

Step Three: BE A TORTOISE not a hare. Slow and steady will definitely win. In fact, even high level athletes use the 10% rule: Increase your distance OR intensity NO MORE than 10% over the last workout. Never do both at once. So let’s say you are nicely doing 10 burpees. Next time you should do 11, not more. The time after that 12, etc. within two weeks you’ll probably be doing about 20—and that’s a lot of burpees! Or you are easily walking 2 blocks. The next day you do 2 blocks and 2 houses. The day after 2 blocks and 4 houses, etc. Within two weeks you are doing a quarter mile, and it will feel easy. Remember, there is no hurry. Those tortoises are really smart.

Step Four: CELEBRATE your success! You deserve it. This is the most important step, to congratulate yourself for making your life better. It’s the nicest thing you can do for the world.

Saving Lives

2012-03-12T12:34:00.004-07:00

Wow, Shannon from last year's Eden Prairie class says Moms On The Run saved her life, literally!

We can just not underestimate the importance of our cardiovascular health and our regular commitment to the activities that help us achieve it despite our busy schedules. Here's what Shannon shared with us today!

"I just wanted to thank Moms on the Run for an incredible program. I was a reluctant runner when I joined the program. Always last in the pack, but knew I needed to stick with it. Besides getting me in shape, it's just an absolute blast to be a part of it & meet other moms. Last fall, I had a heart attack. My cardiologist told me he thinks the only reason I survived is because of the cardiovascular health of my heart - 100% attributable to my running program. So thank you, Moms on the Run, for not only teaching me to love running, but also for saving my life - literally." Shannon Blackwell, 39, Chaska, MN

Getting Comfortable in a Workout Routine as a Plus-size Woman

2012-03-11T18:47:00.004-07:00

This is the first post in a 3 part series by Anne Kelly, President of Junonia Activewear.

Are you are larger woman? I am, so I know what it feels like to the biggest person in a beginning running group, or a boot camp class. Here’s some advice to help make you comfortable and to make your experience really fun.

1. Bring someone about at your level, whatever their size may be. That way when you decide to run/walk, fast walk, or just walk as you get started, you will enjoy it, and not feel isolated.
2. You will get there! When you are carrying more mass, it will take you a little longer to build the muscle you need to carry you the distance, but you’ll be surprised how fast that will happen. Be patient so you don’t get injured. Follow the 10% rule: increase intensity OR distance by NO MORE than 10% each workout. Celebrate every small success. Don’t get overwhelmed by the big goal, step by step is how you will get there.
3. Understand heat. When you are larger, the fat you carry is nature’s insulation. So when you work out you will heat up faster than your skinny friends, especially at the beginning when your body is getting use to exercise. Pay attention! Do not get over-heated. Slow down. It is OK. Drink water. Wear a hat. Wear light wicking layers close to your skin so you can strip down as you heat up. Junonia has some great options!
4. Sweat is your friend. If you haven’t exercised in a long time, it may take a few weeks for your body to learn to sweat again. Until then be especially careful about over-heating!
5. Talk, laugh, get to know your exercise “neighbors,” invite them out to tea after. Don’t discriminate against them just because they are small! Embrace new friendships.

www.Junonia.com ~ specialists in plus size active and casual clothing.

All Shapes and Sizes

2012-02-18T21:19:00.002-08:00

At MOTR we love that women from all walks of life have found a home with us ~ a comfort zone, a great group of friends, a support system of encouragement on the lifelong journey of fitness.

We are moms, we are not moms. We are fast and slow, work inside the home and out. We are married and single, divorced and even widowed. And we run to leave it all behind on the pavement.

We are young (18), and not so young (73!)...and we come in all shapes and sizes!

We want to be an organization that offers a comfortable entry into this lifelong journey of fitness, especially for those who feel they have a long way to go. Don't ever think "I have to lose the weight first" to come and join us.

It can take an extra vote of self-confidence when you have weight to lose and you are contemplating starting a running program. In the next couple weeks we will be posting some entries on this topic from a guest blogger, Anne Kelly, President of an active wear company that specializes in plus-size athletic clothing. You won't want to miss her encouragement, so check back soon!

Running Strong in a Tough Economy

2012-02-06T13:39:00.000-08:00

With the kickoff of spring registration, we wanted to take some time
today to clarify some details on the new MOTR program improvements and structural changes that you will see this year, as well as provide info on obtaining financial aid.

At Moms On The Run, we have been busier than usual in this off-season
getting ready for a fabulous 2012. We have taken your 2011 survey
feedback very seriously in deciding what things to keep the same and
where we need to make program improvements. We know there have been growing pains with the fast expansion in the past couple years, and we now have year-round customer service and administrative help to meet the needs of our valued customers. In addition, corporate MOTR will not be personally operating and managing new locations. Instead we are transitioning to franchise ownership over the next few years and will even begin to transfer ownership of some of our existing locations.

This will be a process, but by reducing administrative burden and
costs we will not need to raise program prices as much each year and
we will be able to have a higher level of service and personal
attention available to each of our valued customers.

We are excited about the changes coming in 2012, including extra
training for our coaches and instructors, a FREE 10k training program,
an additional optional run each week focused on distance, a new
“instructor meet and greet” before the class start date to minimize
the first class paperwork process, and more incentives to keep you
motivated.

We are able to offer a higher level of customer service and these
various program improvements while increasing the price only 5-10% of
our previous 2x/week pricing. There is one major change that is making
this possible, and that is that we will be moving to a single MOTR
membership price that includes up to three classes per week!

The class structure will be very similar to last year two of the days,
and a volunteer coach will facilitate a third workout which focuses on
adding distance for those who are looking for that. We encourage even
the women in the learn to run program, or those who aren’t interested
in distance, to still come that night and workout at their own
preferred level and distance.

This decision to transition to an unlimited class pricing structure
has been made primarily due to the following reasons:

~Our participants who are enrolled twice a week have a much higher
satisfaction level and have significantly better success in the
program. Every mom has her things that will come up such as weekends
away, kids’ sports activities and vacations, but we want a structure
in place that encourages all of our women to get to class as often as
they can.

~We are offering 3 runs per week next year, so that the majority of
our members will be able to make at least two of these workouts. We
certainly don’t expect anyone to regularly commit to 3 meetings with
us. We all know that a minimum of 2 workouts per week are essential
for success anyway (ideally 3), and we also know that it is a lot
easier to get these in with the motivation of meeting up with your
team!

We are enthusiastic about the new membership structure we are
introducing this spring. In each location, we will have an
“all-season” pass that includes not only the 3 workouts a week in your
own city, but members will also have the ability to make up a class at
any of our locations at any time! This includes weather cancellations,
holidays, and your personal schedule conflicts.

We know that there are women in our program that may only be able to
commit regularly to once a week, but we are confident they will find
their membership and the opportunities it affords to be an increased
value this year. For women that are only able to attend once a week,
they will find the price to still be very competitive with other
private fitness programs.

At the same time, we realize that any price increase is difficult in
this economy, and we want to stress that scholarships and financial
aid will continue to be available! Our aid application for 2012 is
available on our website, as well as various discounts that you may
qualify for. This information is all found on our more details and FAQ pages. We do not want finances to be a prohibiting factor for anyone who wishes to participate. Please contact us if you need assistance and we will be happy to work something out.

Thank you! Looking forward to a great spring!

Get SMARTER in 2012

2011-12-29T11:39:00.000-08:00

What if we were to loosen our grip on the word "Resolution" this year in favor of a new concept that actually stands to get us results? Introducing: SMARTER goals.

Yes these goals are intelligent - they include the plan in place to accomplish the desired outcome. What are SMARTER goals?

Specific
Measurable
Attainable
Realistic
Trackable/Time-Sensitive
Evaluate
Reevaluate

It's the difference between saying "I'm going to lose 15 pounds by summer" and saying:
"I'm going to lose 1/2 a pound a week by cutting out sweets at night and adding 2 3-mile runs to my routine each week between now and June 1st."

And the difference one month from now in saying "Only one pound! This isn't worth it! Where's the ice cream?!" and saying, "4 weeks and I'm down one pound instead of two. Do I need to start tracking what I'm eating to make sure I'm burning more calories than I'm consuming each week?"

Grab a friend this week and discuss your SMARTER goals. Evaluate together. Reevaluate together. And don't forget to pick out for yourselves some rewards!

Aim to Maintain: the MOTR Healthy Holidays Challenge!

2011-11-30T21:17:00.000-08:00

So… red and green tin foil wrappers make chocolate consumption mandatory in the name of being festive, and a workout is hard to squeeze in on a day that already holds a preschool concert, dance recital, and family holiday gathering… all at the same time! I don’t know about you, but I’m finding it a little challenging to keep focused on health this month. How about a fun facebook contest to hold each other accountable?

Here’s how to participate:

Step 1: Record your weight on December 5th or whatever date you start. This is for your information only. Your goal is to earn points for healthy lifestyle activities and to maintain this weight over the next three weeks. (Let’s get real and save those weight loss goals for January!)

Step 2: Find the Facebook post announcing this contest and share with the world that you want in!

Step 3: Post a comment each weekend with your weekly points under the challenge check-in post. Watch for these December 9, 16 and 23.

Step 4: Post your total points the week after Christmas. Everyone who made it to 75 points will be entered in a drawing to win a MOTR prize pack including an embroidered gym bag and $50 MOTR gift certificate. Additional prize to our top scorer! MOTR coaches are welcome to participate. I will participate too, and if I win somebody owes me a prize. :)

Here’s how to get points! The following activities are all worth one point each:

10 minutes of cardiovascular exercise (this could be a brisk walk, gym machine, run outside, etc.)
10 minutes of strength training
5 servings of fruits and veggies in a day
Make it through a day without sweets.
8+ glasses of water in a day
7+ hours of sleep in a night

Add 10 points at the end if you maintained your weight!

Who’s in?! www.facebook.com/MomsAreOnTheRun

Black Friday and Small Business Saturday!

2011-11-22T13:29:00.001-08:00

We are celebrating the kickoff to the holiday season with gift certificates that offer our loyal customers a discount on pricing for our 2012 program. 2011 prices through Dec 31! For more info on our 2012 program structure please see the post below.

In addition, all gift purchases on Friday or Saturday will come with both a tank and a tee for their 2012 registration.

http://www.momsontherun.com/giftcertificates.html

Happy Thanksgiving Moms!

2011-11-22T13:19:00.001-08:00

We are taking this very special holiday week to thank our customers and to introduce some new MOTR program improvements and structural changes that we have created just for you.

This Thanksgiving we want to thank all our loyal customers for their continued support of our organization and their dedication to their health and fitness. We love when you share your successes with us, let us know where we are doing well, and what we need to work on.

At Moms On The Run, we are busy in this off-season getting ready for a fabulous 2012. We take your 2011 survey feedback very seriously in deciding what things to keep the same and where we need to make program improvements. We know there have been growing pains with the fast expansion in the past couple years, and we now have year-round customer service and administrative help to meet the needs of our valued customers.

We are excited about the changes coming in 2012, including extra training for our coaches and instructors, a FREE 10k training program, an additional run each week focused on distance, a new “instructor meet and greet” before the class start date to minimize the first class paperwork process, and more incentives to keep you motivated.

We are going to be able to offer a higher level of customer service and various program improvements while increasing the price only 5-10% of our previous 2x/week pricing. There is one major change that is making this possible, and that is that we will be moving to a single MOTR membership price that includes up to three classes per week!

This decision has been made primarily due to the following reasons:

~Our participants who are enrolled twice a week have a much higher satisfaction level and have significantly better success in the program. Every mom has her things that will come up such as weekends away, kids’ sports activities and vacations, but we want a structure in place that encourages all of our women to get to class as often as they can.

~We are offering 3 runs per week next year, so that the majority of our members will be able to make at least two of these workouts. We all know that a minimum of 2 workouts per week are essential for success anyway (ideally 3), and we also know that it is a lot easier to get these in with the motivation of meeting up with your team!

We are enthusiastic about the new membership structure we are introducing this spring. In each location, we will have an “all-season” pass that includes not only the 3 workouts a week in your own city, but members will also have the ability to make up a class at any of our locations at any time! This includes weather cancellations, holidays, and your personal schedule conflicts.

We know that there are women in our program that may only be able to commit regularly to once a week, but we are confident they will find their membership and the opportunities it affords to be an increased value next year.

At the same time, we realize that any price increase is difficult in this economy, and we want to stress that scholarships and financial aid will continue to be available! Our aid application for 2012 will be online soon.

Why are we telling you all this now? Because, by request, we are offering gift certificates this week beginning with Black Friday. And yes, you can get a gift for yourself! All gift certificates bought before Dec 31 will be available at 2011 prices! In addition, to celebrate Small Business Saturday, we are offering all Black Friday and Small Biz Saturday purchasers both a tank and a tee with their class registration!

Please see http://momsontherun.com/giftcertificates.html for more info and a flyer you can print out and share with your personal Santa! Let him know what you really want for Christmas: better health, more energy, time with your girlfriends… Moms On The Run!

We want to wish all of our customers a joyous Thanksgiving celebrating with family and friends. We are thankful for you!

Changing Lives, Stride by Stride

2011-10-13T11:38:00.000-07:00

This article was published in the "Great People, Great Places" edition of the NE metro Press newspapers this week.

When people ask me about the phenomenal growth we are experiencing, I can’t explain it well. What I do know is that women’s lives are changing. More than running, we promote nutrition and healthy lifestyle choices. “Moms” are getting in shape again and accomplishing athletic goals. “Moms” are making new friends. “Moms” are getting the social outlet they need and having FUN breaking a sweat.

To hear the testimonies of lifestyle change resulting from our program has been a complete blessing. I am inspired by the cancer survivors pursuing new healthy habits in their recovery programs. I am moved watching women from the deaf community embrace an opportunity that has no communication barriers, running alongside new friends. I am motivated by the stay-at-home moms who begin to realize the need to take time for themselves. I am encouraged by the working women who are finding healthy ways to burn off stress.

In 2007, I was quite content with my part-time personal training business that allowed me to stay home with my 3 kids. The only problem was I no longer had time to exercise! It was at this point my career path changed when I truly understood the "no time" excuse I heard over the years from my "mom" clients.

That next spring, Moms On The Run kicked off its very first 18 week training program with 26 women in Forest Lake. It was designed for all fitness levels, but it was especially created to move even the most inactive woman towards lifestyle change and the ability to complete a 5k race. When women drove from up to an hour away to join us, I realized there was a need beyond my own community, but I never imagined what would become of this excited group of ladies!

In 2011, we had 453 women (not just moms) in 10 cities around the metro. We have beginning runners, intermediates and even walkers in some locations. I receive emails from around the country from women who are looking for a program like Moms On The Run, so I know we aren’t done growing yet. At this time, I don't have the capacity to open additional locations, but we are working on establishing a national franchise structure.

Moms On The Run is committed to changing the lives of more than just the women in our programs, believing it is our responsibility to share our success with the greater global community. As long as there are children in this world with greater needs than my own, I will continue to give at least 10% of our proceeds to Feed My Starving Children (www.fmsc.org).

Although our main program is our spring and summer 5k training, we offer opportunities in the off-season as well. Check out our website today and stay updated by signing up for our mailing list on the homepage: www.MomsOnTheRun.com. Join us on facebook as well! Facebook.com/MomsAreOnTheRun

Moms love to say they put their families first… but forget that they are part of the family! Feel better. Do better. Your kids are watching you and the example you are setting for a lifestyle of health and fitness. If you are a woman who is too busy, too stressed, too tired…join us next spring. You’ll find a supportive community of women eager to encourage you toward your health and fitness goals.

End of Season Address at the Celebration & Awards Dinner

2011-09-01T16:25:00.000-07:00

Welcome! Thank you so much for making it out on the night before your big race. I’m going to get my little speech out of the way right away, and then we can get to the carbs! This is so exciting tonight. It’s always fun for me to have you all together. A night like this in celebration of a 4th season certainly wasn’t in my imagination 3 years ago when a group of us gathered at Mansetti’s in Forest Lake the night before our race in 2008. Some of you are here tonight.

It was your excitement and dedication that inspired me to pursue the thought of bringing this chance at fitness to women all around the Twin Cities area. At the time I was building a pretty nice personal training business, but isn’t it funny how God seems to have this way of laughing at our plans, and turning them upside down… to make something even better!

The funnest part of my job this summer was getting out to the classes to meet you all. I don’t get RoxAnn and Rodell mixed up any more, the sisters from White Bear Lake…and I no longer call Melissa from Blaine Kristen! I regret that I was NOT able to learn everyone’s name this year, but I guess I have to be okay with that. I loved being anonymous and surprising people who had no idea who I was by being this over-friendly stranger introducing myself to everyone on the trail. I was asked often if I was visiting from another class. I got a good laugh at myself too, because in my personal life I am quite the opposite – the shy one who never says a word in a group setting.

I especially loved running an entire class anonymously even in my home location of Forest Lake…When noting how many friends I had in the class, someone asked me about my spotty attendance record and said she hadn’t seen me in a couple months.

I love to hear the stories about your kids and their encouragement for your running, or their excitement when they see another Mom in a pink shirt. Some of them are starting to figure out that Mom is happier when she runs. I enjoyed running into Christy once from White Bear to learn how her daughter Ella has been training like mad in a local park for the Daisy Dash tomorrow. I love the comedy of a 9 year old boy who asked why our logo is a stick woman, to which his mom Melinda replied “Because we all want to be skinny.”

I’m questioning now if we need a new logo – a strong mom with a baby on her hip, a smart phone in her hand, her to-do list spiraling out of her head, and her running shoes ON.

Thank you for working hard this season. For not giving up when it was 100 degrees. For running in rain, and hanging out in shelters waiting for lightening to pass. You inspire me every day. I love to get your encouraging emails and your fun notes about your excitement in the mail when I get your checks.

You keep me going on the hard days. There have been a lot of growing pains this season. Next year I will not be opening any new locations myself, but focusing on creating a better experience for our participants in our existing location. A franchise opportunity has been created to help women start their own program and in certain cities we have a customer base ready to go when the right person comes along. I have hired more help for all of this, just yesterday in fact. Angela, will you please stand. As a team, the three of us, Melinda, Angela and I will be able to better meet the needs of our growing group of women.

I know that those of you who are here tonight are some of the most enthusiastic in the bunch. I thank you for your support of this program, and your contagious excitement that helps it to flourish. Tomorrow many of you will be accomplishing new goals and breaking old records. Many of you will be running a 5k race for the first time. If tomorrow will be your first race, or you experienced your first race during this season of Moms On The Run, will you please stand? {We had DOZENS of women standing!!} Yes, they definitely deserve that round of applause.

With that, we have a race to get ready for, so let’s get to those carbs!

Top Ten Tips for Race Day

2011-08-23T22:18:00.000-07:00

1. Don’t sleep in. Allow plenty of time for a small meal in advance of the race (see “nutrition before and after” blog) and for your extra bathroom visits you may have due to extra hydration or nerves. Certainly allow for extra time for the LINES that may exist for the toilets right before the race.

2. Review your mental game. See the “Winning the Mental Games” blog for ideas on getting through the mental challenges of running. Visualize yourself staying strong to the end and having a successful race. How much of your strength and endurance is in your mind?

3. Double knot your shoes for convenience and safety. You won’t want to stop during the race when the laces come undone.

4. Get in a proper warm-up first. Beginning runners can just walk for a warm-up and then ease into the run at race time. Intermediates with a time goal who are going to start right out at that race pace need to be jogging a little a few minutes before you line up. Getting the muscles warmed up will also give you a chance to stretch before the race while you’re in line to go.

5. Line up with those who you believe are about at your level at the start. Don’t line up in the first half unless you really expect to be in the first half of the finishers. Allow plenty of space for the elite athletes to have their top spots, for courtesy and for safety. Many races will have pace markers to help you line up, but when this doesn’t exist you can ask those around you their mile pace to get an idea of where you should be.

6. Don’t start out too fast. This can be a challenge as you get caught up in the excitement of the starting line push. Know your pace and if you are questioning if you can go harder tell yourself that you can always speed up after you hear the first split. (Many races will provide your time at the mile marker.)

7. Three Quick Steps! 1 2 3! This is my favorite racing tip from my cross-country days. Anytime you are coming off the top of a hill or have just rounded a corner it’s really easy to allow your pace to slip instead of picking back up to the pace you were at just seconds before. Anytime you have slowed, try telling yourself to just take 3 quick steps and see if you don’t naturally fall into that new pace. We would count “1 2 3” in our heads or chant a key word out loud such as “pow pow pow” as we cheered each other on.

8. Bring your support team! You will love to see a familiar face cheering along the route. When you are finished, stay along the course to cheer your fellow MOTR.

9. Have fun! Relax into your stride and breathe evenly.

10. Record your results online! You can note the distance, time, weather, and even rate the workout and include notes about it in your personal account on the MOTR website or using the new Android or iPhone apps.

Warming and Cooling

2011-08-23T22:13:00.000-07:00

I’ll be the first to admit I haven’t always been faithful to a proper warm-up and cool down. I think this becomes more challenging to stick with as an experienced runner who doesn’t feel a “need” to walk, and also as a busy mom who is trying to get the workout checked off her list. But let’s take a little closer at why we want to give these workout components the time they deserve and how to do them effectively.

The warm-up eases the whole body into the workout – your heart, lungs, joints and heart. It gets the blood flowing properly to increase oxygen delivery to the muscles and minimizes the stress on your heart when you start to run. So not only are you easing the joints into the workout to prevent injuries, but you are increasing the effectiveness of the workout as well! Oxygen in the muscles = better results. Your flexibility, elasticity and range of motion will all be increased.

A proper warm-up for running regardless of your fitness level is to begin with a walk, picking up pace as you get closer to the run. 5+ minutes is sufficient but I’ll give the green light at 2-3 minutes of walking for more experienced runners.

The cool-down keeps blood properly circulating as your body slows. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly. If you stop running suddenly with no cool down your blood will "pool" in your muscles and veins, causing swelling, pain or dizziness.

Brisk walking is appropriate after a run. Whatever you do, don’t stop moving! The finish line should mean it’s okay to slow down now… but not okay to stop. After the cardiovascular cool-down go right into stretching or your strength exercises (and then immediate stretching) – I recommend at least stretching the hamstrings good before going into strength. You want to take full advantage of the increased flexibility of those warmed-up muscles.

Top Ten Reasons you don't want to miss the Awards Celebration on August 26th!

2011-08-16T09:10:00.000-07:00

Here they are, the Top Ten Reasons you don't want to miss the banquet...

10. Packet Pickup! This just in! We will have race packet pickup from 5:45-6:15 p.m. so you can avoid the race-day lines!
9. Carbo-loading for the big day
8. Fun Prize Giveaways
7. Inspirational awards
6. Find out what your instructor REALLY thinks of you :)
5. Laurie Kocanda (ultra-marathoning MOM! and local co-author "Hot (Sweaty) Mamas: 5 Secrets to Life as a Fit Mom"
4. Kara Thom (triathlete mom who writes for multiple fitness publications, and co-author of "How (Sweaty) Mamas"
3. Hear an update from Jennifera Silvera LINDEMER on her new life since last year
2. You will receive a free gift valued at higher than the price of your ticket.
1. Did I mention Packet Pickup? Pre-register for the race NOW to ensure they will have your number there! Register through active.com or download a form at shawnsilvera.org

Hope to see you there!

Barefoot Running

2011-08-12T11:44:00.000-07:00

This isn't an easy blog to write since I can't pretend to be an expert on something I've never tried! Yet it's a hot topic in the running community so I will provide a couple of resources that give an outside perspective. Here are the pros and cons according to about.com and a shoe expert.

http://sportsmedicine.about.com/od/runningworkouts/a/Barefoot-Running.htm

http://www.cobblerbills.com/2011/08/01/barefoot-running-minimalist-shoes-pros-cons/

Personally I would like to try it; I'm curious! Yet I'm not quite ready to trade in my trusty shoes and "fix what isn't broken" for me. I do have friends that swear by their newfound love of barefoot. Most of these choose the vibram 5 fingers vs. actually going barefoot.

Shoes or no shoes, happy running feet these last few weeks as we prepare for the big day!

Metabolism Magic

2011-08-02T12:37:00.001-07:00

Why do 95% of dieters gain back the weight they lose, often ending up with more weight than they started with?

I believe this is primarily a result of failure to protect the metabolism during weight loss. When I work with women one-on-one who are tired of the weight cycling, my first priority is to help them build a better metabolic rate. This is not the fastest way to weight loss. In fact, it can slow down weight loss at times in favor of fat loss (preserving muscle). But fast weight loss is quickly regained because of the plummeting metabolic rate it causes. Here are just a few basic hints at turning your body into a more efficient fat-burning machine.

1. Lift weights (boot camp!).

This is the only way to avoid muscle loss while you lose weight; cardio is not enough. For every pound of muscle on your body you burn 30-50 calories a day. A pound of fat will get you 2. You will preserve as much muscle as you can during your weight loss by incorporating strength training into your workout 2-3 times a week. When you do lose the weight, the result will be a healthy body composition and a lean, tone physique instead of the infamous "skinny fat." As a trainer I have measured women of 125 pounds at 40% body fat. There is nothing healthy about this and I guarantee that woman does not feel attractive underneath her size 6 jeans.

2. Do not eat less.

Of course there may be situations where overeating is occurring and calorie reduction is needed. But often with women we see a trend of chronic low calorie dieting with plateaued weight loss well before a healthy goal is met. In general, when we reduce caloric consumption we decrease the metabolic rate, and when we increase caloric expenditure through exercise, we increase it. Weight loss is NOT as simple as "calories in, calories out." Focus on making healthier food choices instead of eating less. Consume nutrients your body will know how to use to repair cells and burn fat. Avoid sugar and all refined carbohydrates except for quick energy to prepare for or recover from a hard workout.

3. Exercise more.

This may be old wisdom, but there is a misunderstanding of the role of exercise in weight loss. Again, it's not just calories in, calories out. Avoiding a cookie for dessert is not "equal to" running 2 miles. Exercise increses oxygen in the body and creates a favorable environment for fat-burning all day long. Your metabolic rate will be higher for several hours following an exercise session.

4. Use intervals.

See previous blog :). You will have much better results in terms of fat-burning and fitness level with 30 minutes of intense intervals than a 6 mile steady pace run.

5. Eat often, and eat balanced.

Fuel your metabolic furnace by not going more than 2-3 hours without food. Choose balanced selections - protein and/or fats with your carbohydrates every time to reduce the insulin response. Insulin is not your friend when it comes to fat-burning.

6. Sleep!

More and more studies lately are looking at the effect of sleep deprivation on our waist lines and the results aren't pretty. Getting less than 7-8 hours a night appears to lower your metabolism and also increase caloric consumption.

7. Drink water.

Studies have shown that improving hydration levels increases metabolism. Water is the medium in which all metabolic reactions take place and "survival mode" is not a good place to be when you want your body to do the extra work of burning fat. Bonus tip: drink it cold! Just the work of your stomach heating it during digestion will cause a spike in your metabolic rate.

Why Intervals

2011-08-02T12:21:00.001-07:00

Sure, intervals are a great way to ease into a more difficult exercise program or learn to run. But the reason we prioritize interval training in MOTR is so much more than that! Below is an article I wrote for a local paper last year on the many benefits of intervals.

Interval Training: a faster way to burn fat

What’s all this buzz about interval training? Is it really the best way to lose weight? There is an impressive amount of research out there now that says YES! Study after study shows that cardio workouts with speed intervals are much more effective at burning fat than workouts done at a steady pace. One recent study in the Journal of Applied Physiology found an interval workout regime to burn 36% more fat than steady state cardio work in the same amount of time, and other studies have produced even higher numbers – some showing up to 9 times the amount of fat loss.

So what exactly is interval training? Mayoclinic.com defines it as simply alternating bursts of intense activity with intervals of lighter activity. Interval training is versatile because it can be incorporated as part of any exercise routine and can be accomplished through any method of movement.

The fat-burning magic of interval training is largely due to EPOC or “Excess Post-exercise Oxygen Consumption” from a high-intensity workout. The body uses a lot more oxygen after a tough workout than it usually does at rest. The intensity of these workouts causes the energy stores in your muscles to become depleted, which causes the body to turn to stored fat for energy, and the extra oxygen available creates a favorable environment for fat-burning in the hours that follow your workout session. To put this in layman’s terms, your metabolic rate will be higher throughout the day – burning more fat even 36 hours after the workout.

The benefits of interval training go beyond fat-burning. Evidence is turning up that shows it improves cardiovascular health, decreases the risk of type 2 diabetes, improves sports performance and increases exercise adherence since it is perceived as being less boring.

An easy way to get started with an interval program is to try a 1:3 work recovery ratio. After a 5 minute walking warm-up, walk or jog at an intense pace that feels close to your maximum ability for one minute. Follow this with a three minute recovery, walking or jogging at a pace you can maintain. After 3-5 cycles finish with a 5 minute walking cool-down. Due to the intense nature of interval training it is advisable to consult with your physician before beginning this type of a program.

Nutrition Before & After Runs

2011-07-20T11:38:00.000-07:00

What are the perfect foods to eat before and after a run?

Below are some general guidelines that may or may not be right for you. Some people do better with more or less carbohydrates in general; or with their pre-race meal earlier or later… do some experimenting with your workouts that don’t matter as much, so you can learn more about your body and be prepared to do what’s best for you come race day.

Before

A good carbohydrate meal ideally 2 hours in advance of the event is important for providing the energy you need to get through your race feeling good. This means no sleeping in race morning! Most people do okay good having finished the food by an hour in advance however you will still be digesting it during your run. Personally I like to finish eating about a half hour before, and this doesn’t bother my stomach as it may most people. Some examples of good pre-race foods are bananas (my favorite!), oatmeal, and whole grain bread with honey. For fluids, 8 oz of water 1-2 hours before the race, and another 8 oz in the 60-30 minutes before, are suggested amounts assuming you can make time for a pre-race potty break. Most of your hydration should be done in the days before – so stay hydrated at all times!

After

Once again you need adequate carbohydrate consumption afterwards to replace the energy you used up in the run. Sure it was nice to burn those calories, but if you don’t replace your glycogen stores shortly after your event, your workouts will suffer in the following week. Get the calories in right away in the first half hour after. Protein is important as well. Before the event you didn’t want or need them – they’re just harder to digest and may interfere with your performance. Afterwards, you need moderate protein to help start repairing those hard-working muscle cells. Here’s my plug for Olympia Granola bars – and not just because they are our sponsor! They really are the perfectly balanced post-race recovery food, with plenty of carbs and 9-10 g of protein per bar. Tasty too. Some other options are bread with peanut butter, fruit and nuts, or a protein shake with half a serving of protein powder. For fluid replacement consider a natural sports drink or coconut water immediately following the run.

Race Considerations

For a distance of 10k or longer, consider a carbo-loading regimen in the week before the race. This could be as simple as eating more complex carbohydrates in the 2 days before the event to store up energy, to a more advanced plan of depriving the muscles of carbs by eating extra protein at the beginning of the week such that your body more easily wants to soak up those carbs when they are available before the race. If you try the low-carb plan at the beginning of the week, be sure to increase your water intake as your body will lose water more easily. We will cover carbo-loading at depth more in the future - when we have more MOTR ready for their first marathon!

To sum up -

Carbs before, carbs and protein after (moderate fat consumption after is fine as well), and experiment with your workouts so that you know how your body will react for races.

Trail Safety - a police perspective

2011-07-17T20:10:00.000-07:00

Q: How can I be safe when I’m out running alone on the trails? Should I carry pepper spray?

This is too important of a question for me to do it justice, so I have asked the opinion of Detective Ben Johnson from the Blaine Police Department. Here is what he has to say:

A: I do not recommend carrying pepper spray. For starters, its effectiveness varies too much and people put too much confidence in it. Some people are highly sensitive to it and some are not very bothered. Some attackers will simply get angrier. Then, when it doesn't work victims are prone to freeze and not know what to do next. It isn’t like you see in the movies where there is an immediate effect. It can take a long 5-10 seconds for the effect to take place, and during that time when there is no response the victim might panic. Also, people need to understand that when they spray someone there is a high likelihood some of it will get on them. I don’t use it on duty because I am very sensitive to the stuff and personally don't want to risk getting it on me, because if I do, I can't see.

More important is general awareness of one’s surroundings. This includes the location, lighting, and the amount of other citizens (witnesses) in area/trails/etc. Simply being smart and using common sense will keep people safe most of the time. Of course it is most ideal to run with a partner. But for solo runs, never run after dark, and as hard as this is to hear, do not run with headphones in. This prevents a person from being aware of their surroundings.

Have a practiced plan in place for when self-defense is needed. Self-defense moves don’t need to be complex martial arts moves. Self-defense is as simple as striking the groin or gouging an eye. Women may wince at the thought of gouging an attackers eye out, but it is a great defense move and easy to perform. Understand the alternative! You need to be prepared with the mental fortitude to do what it takes to survive. I tell people to use multiple strikes to disable the attacker and then run away. Too often people think an attacker will stop if they hit them once. Not likely. You need to have a plan, and a willingness to follow through on that plan.

Feet!

2011-07-12T09:41:00.000-07:00

This post is courtesy of guest blogger Beth Jensen, instructor from White Bear Lake. For more from Beth check out: http://momsontherunwbl.wordpress.com

Some of you might be experiencing blisters, hot spots, calluses, and/or “black toe” (hopefully not already on the last one!) already. Here are some tips I’ve found useful for keeping your feet healthy. First, socks. The best socks for running or walking are ones with a cotton blend (usually cotton/polyester), synthetic (polyester, nylon), or others (bamboo, wool), but not straight cotton. Look for labels like “CoolMax” or “sweat-wicking.” Thickness of the socks are a personal preference. Some like very thin socks to let their feet breathe well and others like the cushioning of thicker socks which is fine as long as it is not an all cotton sock. There are a lot of “performance” socks that average around $12/pair. Many of these are shaped to fit your feet better (they are labeled Left/Right like shoes) and have targeted cushioning for the common hot spots for runners or walkers. I’ve worn a variety of socks and although the performance socks are more comfy for the longer distances, I’ve also had a lot of success from the big multi-pack of sweat wicking socks from Target I’ve had for years (and are just starting to wear out).

Other options for reducing blisters/hot spots is to wear 2 pairs of socks (usually thinner socks work better for this) or putting petroleum jelly/Vaseline on your feet before putting them in your socks (I’ve done this for all of my long runs). Make sure to keep your toenails trimmed as well.

The last foot problem is “black toe.” This happens when one of your toenails bangs up against the top of your shoe over a long period of time and causes a blood blister to form under the nail. Having properly fitting shoes, a distance of a thumbs width between your big toe and the front of the shoe, can help prevent black toe. Once it has formed, you can put a sterilized needle in and drain the pressure of the blister. Hopefully this won’t happen to anyone this season because it happens more often with longer distance running, but it isn’t a major problem once the blister is drained and kept clean.

Beat the Heat: Tips for running when it's HOT!

2011-07-06T13:02:00.000-07:00

It’s the heat more than the increase in the interval schedule that’s making our workouts real tough these days! Here are some tips for making it through during these hottest days of summer.

1. Safety first: If the heat index (temperature combined with humidity) is over 100, choose to exercise indoors.
2. Lower your expectations. Change your goal for the day – maybe just to finish the workout! Understand that every 5 degree increase in temp can lower your pace by 20-30 seconds a mile.
3. Drink extra water – consider bringing a water bottle with you during your workout, but especially be drinking a lot the day of/day before to get yourself extra hydrated. Cold water is more beneficial in these temps than room temperature water. Also, help drop your core temperature by pouring water on your head!
4. Be willing to alter your workouts – it’s okay to do more cross-training (swimming! water running!) and less running…when you do run, head out earlier in the morning or later in the evening. Sunrise is best.
5. Consider adding a sports electrolyte drink for a little more energy. Choose a natural brand that does not contain artificial flavors or colors such as Recharge or Y Water. Also check out some of the online recipes available to make your own.
6. Clothing: wear a visor and/or a sweat band; a hat will not allow the heat to escape your head. Wear performance materials that wick sweat away from the body rather than cotton.
7. Embrace your chance to soak up some vitamin D by choosing only moderate protection sunscreen made from natural ingredients such as titanium dioxide and zinc oxide. Chemical sunblocks will increase your risk of skin cancer. There are many acceptable choices available at your local natural foods store; check out bronze sponsor Fresh & Natural for a great selection.
8. Get creative to stay cool: here are some tips I found in Runner’s World, definitely on the creative side!

Miami Ice: Steve Brookner of the Bikila Athletic Club in Miami came up with this idea while running the marathon leg of Ironman Arizona. "They had thin sponges at each aid station," he says. "So I took one and grabbed a couple of ice cubes." He put the cubes on top of the sponge, then put his hat on over both. As the ice melted into the sponge, it created a cool spot on his head and a nice trickle of water running down his neck.

The Tucson Cold Cap: Randy Accetta, president of the Southern Arizona Roadrunners and a 1996 Olympic Trials marathoner, keeps his head cool in the extreme heat of Tucson with his "cold cap." "I'll soak a baseball cap in water and put it in the fridge for at least 30 minutes or overnight before a morning run," he says. "An old baseball cap retains the moisture longer than the new technical hats."

The Badwater Bandanna: For years, Denise Jones puzzled over the best way to keep the competitors in the Badwater Ultramarathon cool. Finally, Jones--considered the "dean" of Badwater aid-station volunteers--came up with the answer: Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line, just below one tip of the bandanna. Then roll it up "like a burrito," and tie it around your neck. "We've found that this is the best way to keep runners cool," she says. "It feels wonderful.