Mamas In Training

Upcoming Lottery

It's almost time to enter the lottery for the Moab Half Marathon, which will take place on March 8, 2008.  Wow, that means I still have a little more than four months to train.  But, the majority of that training will take place during the cold winter months here in Utah.  To be honest, I don't know what I am going to do.  I haven't officially started to "train" for the event, but I am still running outside.  The weather has been beautiful and I am enjoying the crisp, fall mornings.  I did run the St. George Marathon a couple years back, but that race is in October and with the training during the summer.  So here I am telling you that I really don't have any great advice for winter training.  I am looking for your feedback and have enjoyed reading all the previous posts.  I'm a whimp in the cold.  It's really easy for me to talk my way out of a run when the temperature is less than 50 degrees.  But I do hope you'll follow me on this journey and we can learn together!

Heather, mom of 4, Utah

Surviving & Enjoying Winter Fitness Pursuits

On Tuesday we read a great post from Erin, a Physical Therapist and Pilates instructor in the Spokane area.  Erin now shares some great winter survival tips for mamas.

• Children LOVE winter, and the more snow the better!  Be a kid again, and do what they do!  Get outside & play with your kids – sledding, ice skating, building snow people, making snow angels.  You’ll no doubt find that “childs’ play” outside can substitute very well for a boring indoor routine.
• Introduce your kids, and perhaps yourself, to Nordic skiing or snowshoeing.  Both are great family activities that can be done for free once the equipment is taken care of (if you don’t own equipment, several outdoor recreation stores will rent it to you on a daily basis).
• Running, with appropriate clothing & gear, can be a wonderful way to maintain year-around training outdoors.  You’ll burn more calories keeping warm, and, since the ice & snow force you to slow down, why not use the excuse to emphasize form and balance rather than speed.  Enjoy the changing seasons & subdued winter light.  Get some friends together & head out for a running tour to see neighborhood Christmas lights.  Get that virtuous feeling of doing the right thing, when everyone else is huddled inside!!  Experience an early morning run with friends, when you can “own the road” before commuter traffic kicks in. Sense the crisp beauty of a run by star & moonlight.  Also, be the first to see that morning in February when you first notice it’s getting light earlier!
• Try winter mountain biking – it’s a thrill to get those big tires through the snow!
• If you’re stuck indoors, use winter to improve other skills:  Swimming; spinning class; indoor bike trainer with a cycling video; aerobics; weightlifting.  Try a new activity – perhaps this is the season to finally try yoga, Pilates, or kickboxing.  Buy an exercise ball & learn how to use it – there are several great ball instruction books on the market or perhaps at the library.  This is great to do with kids, because they love to experiment & are fearless with balls – maybe they can teach you a thing or two!  Again, it’s okay to count “play” as “exercise.”
• Lastly, remember to spend extra time stretching after outdoor winter activities, which require us to use our bodies in different ways.  Running or walking on uneven surfaces, and negotiating wet or icy terrain are more demanding and taxing on muscles, tendons & ligaments than doing so on level surfaces or in dry weather conditions.  Thank your body for its hard work by giving it an extra special cool-down and stretching session that targets ankle, knee, and hip muscles, as well as the neck & shoulders (these get tense in icy conditions!).  Also, get your children in the habit of stretching – their bones are likely growing (elongating) more rapidly than their muscles, which makes it extra important to keep those muscles fibers long & pliable.

Don't Put Winter Exercise on Ice

Cold weather doesn’t mean you have to stay indoors to workout. There are plenty of alternate ways to stay fit during the winter months. Fortunately the Southwest lends us tolerable temperatures and most of us are able to exercise outdoors during the winter.  Hitting the trails for a hike or joining up with other moms at your local Baby Boot Camp class are great ways to get out and enjoy the weather this time of year.  While we don’t have snow on the ground, we do have cool morning temperatures.  When you are outside exercising be sure to follow these tips:

Outdoor exercise tips:
1. Warm-up to lubricate joints, loosen muscles, elevate core temperature and prevent injury. A proper warm-up should be 5-10 minutes.

2. Dress in layers to avoid hypothermia and frostbite. The layer closest to your skin should be made of polypropylene (avoid cotton because it retains moisture). The second layer should be wool or down and the outer layer should be water and wind resistant windbreaker or pullover. Don’t forget your hat, scarf (wear around neck and mouth) and gloves.

3. Workout during the day when it’s warmer. If you must exercise at night, wear reflective clothing for safety.

4. Drink water to stay hydrated. Don’t wait until you feel thirsty - even in cool weather.

5. Wear sneakers with good tread. If the tread on your sneakers is slick or worn then purchase a new pair of shoes. Trail running shoes help to provide more traction.

6. Wear a supportive sports bra. We recommend wearing two if you are breastfeeding.

7.  Do you have your little munchkin with you in a jogging stroller?  Most joggers have cold weather shields that you can put on your stroller to keep your baby nice and warm while you exercise. 

What if you can’t leave your house?
1. Baby Boot Camp homework exercises give you an excellent indoor strength training options.

2. Workout to an exercise video or if you have cable, there should be an Exercise On-Demand channel you can tune into anytime.

3. Workout on machines and with weights if you have them in your home.

4. Dance and play with your baby.

5. March in place, do jumping jacks.

6. Do basic stepping on your staircase by going up and down on the first step as long as you can or take the steps two at a time, lunging to the top.

Kelly Liston, Baby Bootcamp Phoenix Franchise Owner

Adjust for winter? Not so much.

With the exception of my Triathlon training, my workouts have always revolved around a Gym. From a fitness standpoint I’ve always enjoyed weight training…and climate control.  I’d rather walk across hot coals than run around my neighborhood…I hate running on principle and all those teenagers driving and texting doesn’t add to my love for the open road. So, adjusting my workouts for winter simply means that I wear a coat in and out of the Gym.

Now, don’t get me wrong, I understand the value of cardio in my workout; I just prefer to use the stationary bike or elliptical machine to get my heart rate going. But, at 6 ½ months pregnant the stationary bike requires that I bend at an uncomfortable angle (my unborn child reacts to this bending by flailing around in my belly, which I’m going to go ahead and take as a sign to STOP) and as a card-carrying member of the clumsy club, I’m way too off balance now to be on the elliptical machine (I’ve almost fallen off that sucker before I was pregnant).

So where does that leave me? Cruising around one of the most ingenious Gym amenities – the indoor track. On the indoor track I’m able to waddle at my own pace and enjoy my iPod tunes without worrying about someone running me over AND without bundling up to brave the Utah cold.

My boss tells me that I need to start adding water-aerobics to my workout schedule. Am I the only one that thinks that’s a silly idea? Anyone out there ever had a great water aerobics experience?

Erin

Winter Safety & Fitness

Here are some ideas to keep your outdoor winter training as healthy & safe as possible:

• Wear reflective clothing/hats/gloves/vests, not only for yourself but also for children & pets – remember, it gets light later & dark earlier, and drivers have extra distractions in the wintertime – keep yourself as visible as possible!
• Use an LED headlamp – the type that emits a piercing blue or white light – if you’ve seen other pedestrians or cyclists using these, you know how effective they are – again, visibility is critical!  REI sells a nice variety.  Consider one with a lamp that swivels so you can position it to send light over the brim of a hat.
• Layer your clothing.  It’s hard to believe when you walk out the door on a 20-degree day that you might actually overheat, but it happens, and quickly!  Wear an extra fleece or moisture-repellant layer that you can shed as needed.
• Invest in good insulating & wicking athletic wear, from your undies to your outer-most layer.  Fleece, Coolmax  & other wicking materials, wool, many types of microfibers – these may seem expensive, especially if you’re just getting started in an outdoor winter exercise program, but they’re worth their weight (and more!) in gold – they can make the difference between an exhilarating experience and a miserable, or even dangerous, workout.
• Wear a hat.  A tremendous amount of body heat is lost through the head.  Conserving this energy allows the body to use it for other work (such as getting up that hill!).
• Considering wearing a face/nose covering when it’s bitter cold and/or windy.  Neoprene works well and will fit close to your skin so the wind can’t penetrate.
• Invest in a pair of Ice Joggers or other type of “cleat” for use with walking or running.  These can save you from a nasty fall, pulled groin muscle (ouch!), or just plain humiliation!  They’re easy to put on or pull off, most are flexible enough to stuff in a pocket if you decide half way through your workout that they’re unnecessary, and they can lessen the anxiety/energy of dealing with ice.  Keep an extra set in your car for scary jaunts across an icy grocery store parking lot.  Again, REI is a good source.
• Hand/toe warmers – these are sold in single-use cellophane packets that you open & shake to activate the chemically-induced warming action.  Most will last you for hours, and they’re heaven when those digits are numb!
• Remember to stay well hydrated.  Hydration needs can be deceiving in winter, because you may not seem to sweat as profusely or visibly, but your body is using a lot of water regardless, and wind increases the evaporative effect.
• Take along portable energy:  Power bars or gel, GU, etc.  Again, your body is using enormous amounts of energy just trying to keep warm & trying to stay upright!  Keep your energy reserves high.
• Remember the wind chill factor – your outdoor thermometer doesn’t reflect this, and it can make a dramatic difference in the actual temperature that your body does perceive.
• Carry personal ID, emergency information, and a cell phone, especially if you’re far from home or in a remote or secluded area.
• Don’t overlook good winter auto maintenance.  A well winterized car with a good battery; full gas tank; correct level of radiator fluid; an extra blanket or two; a small shovel; traction sand – especially if you’re headed to the mountains or a remote area, these can spell the difference between a fun, safe adventure and a scary situation.
• Always let someone at home know where you’re headed & when you plan to be back.

Erin Young, Physical Therapist & Pilates Instructor, Spokane

erin@parksidept.com

Training Begins This Winter

I’ve ALWAYS wanted to compete in a women’s triathlon. The sheer joy of accomplishing such a feat has energized my hope, yet at times has seemed unattainable. The past ten years have been filled with another type of joy…raising my four young children! Yet this goal to compete in a triathlon has remained in the back of my mind. HOW could I possibly train for a triathlon? I can barely keep up with my laundry, let alone exercise on a regular basis. And swimming… how do I train for swimming when I always have little ones with me. Running and biking is feasible. Swim training in the wee hours of the morning isn’t a possibility because my husband leaves for work before the swimming pool opens. Since our evenings are often filled with Cub Scouts, sports, etc, my goal has continued to be put on the backburner.

Then….last week at my son’s swimming lesson, I noticed a new class…a triathlon swimming class starting at 8:30pm. “Hey” I thought, “I can do that!!”. I’ll simply put my baby girl down a little bit earlier than usual, my husband can put the 3 boys to sleep, and I am free to run out the door to my swimming class. Perhaps a triathlon is in my future…the near future! 

Julianne, Seattle

One Minute Workout

I am a huge fan of being able to workout how I want, when I want, and for the length of time I want – and still get a good workout!  So, when I found the 1 MINUTE WORKOUT: Total Body Toning with Minna Lessig, at my local library I fell in love!  This is the perfect workout video for moms on the go. 

Basically, you pick what area of the body you want to work (upper body, lower body, abs or total body), what level of intensity you want (level 1 or level 2), and how long you want to work (choices range from 2 minutes up to 60 minutes).  Then the video creates a customized and unique circuit-training workout designed to meet your particular fitness goals.

There are more than 115 one-minute exercises on the video, so you never get the same combination.  I love to mix and match, or just focus on one part of my body.  It doesn’t matter how long I workout I always feel great after using this DVD.  So, the moral of this post?  Just take a minute and (no, not relax) exercise!

Emily, San Diego

Five at Five

Just about ten days ago I wrote about a master's swim class on Tuesday and Thursday mornings from 5:20 - 6:30 am.  I am happy to report that I am still pulling myself out of bed at 4:45 am on those days to wait for my carpool.  But, that it what makes it so great.  I have a great group of fellow mamas who want to stay fit this winter.  Since we can't run outside that early in the morning anymore, we have taken up workouts at the pool.  We call ourselves the five at five...five mamas leaving at five in the morning.  And the only downside to swimming in the winter is getting from the car to the pool, and even worse from the pool, in a wet swimsuit, back to the car. 

I'm telling you mamas, get a partner, or four other partners.  That is the best thing to keep you motivated this winter.  If you have someone that is counting on you and waiting for you, you'll be there.  It makes it so much easier when the alarm goes off.  Because who wants to workout alone in the dead of winter!

Tanya

Don't Hate Me Because I Live In...Florida

Chilly winter months..brrrrr for some, for me it's more like ahhhhh! The
winter months bring to us South Floridians relief from the heat of the
summer and fall months. It's like breaking out of hibernation. We actually
hit the pavement - literally - come late fall, to take in our cooler temps.

For me, my favorite winter months workout is getting to the beach once a
week to run along the coastline. Running on the beach, or at the edge of
nature is so incredible and peaceful. There is nothing like it. Maybe
growing up in a land locked area has helped me to appreciate and love the
ocean so much.

So I say bring on the winter and bring on the miles of endless coastlines.

Missy, South Florida

Salsa Mamas!

One of the best things about being in

Houston

in the Fall/Winter is that we can still take advantage of being active outside!!  It just doesn’t get that cold. Now that swimming weather is (almost) behind us, we can get the skates, bikes, and running shoes out and live it up in the great outdoors.   One of my favorite things to do with the kids is go for a daily walk after my son gets home from school.  Then we get out the Frisbee, hula hoop, jump rope, sports equipment, and scooters and play outside until dinner (which I pre-make so we can stay outside even longer!  This is a great way to get in shape without setting foot inside of a gym.  And you are getting special time with your children that they will cherish. 

As far as Mamas In Training my friends have started a fun way to workout and spend time with friends.  We have started Salsa Mamas! Once a week we meet up at the gym and cha-cha and Zumba away. Check out Zumba.com for more info.  There are lots of dance class options at different gyms including Belly Dancing and Hip Hop.  It’s very motivating to have a group of friends going because you count on each other to keep each other going.  So rev up your friends and get something going today!!! 

Jenn, Mama of 2,

Houston