Summer Fun!

At last spring has sprung and summer is right around the corner! If you are anything like my family, the endless winter let an unfamiliar, yet all too comfortable, sense of lethargy invade our home. Shorter days invited extra T.V. time. The kids turned to video games when it was too cold to play outside and when they had grown bored of their toys.

It is only natural and often necessary to become a bit more sedentary during the cold, winter months. Thankfully, winter is over and now is the time to get active! The question is, how do we get back into the swing of things? Maybe we are out of shape, a little pale or in my case, a lot pale. What to do? Where to start? It has been my experience that the best way to get active is to head outdoors!

We were blessed with such beautiful weather during spring break, we decided to go on a park tour. Each day we picked a different local park to visit. The boys were so excited! We spent hours upon hours just playing. Don’t be afraid to get in on the fun with your kids! The bench is just another couch, but harder and less comfortable. We played tag, hide and seek, ran races, enjoyed a nature hike, and laughed a lot! We talked about how much exercise we were getting just by playing and how that is so good for our bodies.

The warm sunshine is beckoning you to get off the couch and enjoy all of the wonder and beauty that is the great outdoors! Being active doesn’t have to be daily visits to the gym or playing a competitive sport. Being active is taking family walks or bike rides, racing in the park, having a crazy family water balloon fight or creating an obstacle course in your backyard using random items from the garage. The sky is the limit! When we are outside, not only are my children more active, but better behaved! They sleep better too! The best part is I am spending fun, quality time with my children, seeing the world through their eyes.

Here are a few ideas to get you started:

• Trips to the park: Your children will love the playground equipment, but will also enjoy nature walks. Don’t forget to pack baggies for collecting rocks and other outdoor treasures.
• Family Race Day: Hold races in your backyard. An obstacle course of some sort will take the fun to the next level. Let the kids design the course.
• Sports of all Sorts: Set up different sports “stations” around your yard. If your kids are not in to sports, try jump ropes, hula hoops, and sidewalk chalk…for hop scotch!
• Bike/Scooter Riding: Don’t forget your helmets!
• Water Day: Sprinklers, water balloons, a slip ‘n slide…need I say more?
• Car Wash: Let the kids help wash the cars, including the kids’ cozy coupe, bikes and trikes.
• Gardening: Let the kids help plant flowers, pull weeds, and water the garden. Giving them their own flowers or plants to be in charge of will give them a sense of responsibility and another reason to be outside!

Now go have some fun!

 By: Cindi Wyen

In the first few weeks here, I began to doubt my ability to make friends. My best efforts seemed useless. I wondered if I was coming on too strong or if there was something wrong with me. I ultimately realized that my adjustment period for moving to Japan was very small compared to those who were moving here for the first time. We had already lived on this base, so there wasn’t any culture shock involved. While it has taken me a few months, I have been blessed with some very wonderful friends!

I am now spending time enjoying my husband being home and trying not to think about our long deployment coming up. However, I have began to plan little things to do while he is away to look forward to and to help pass the time. We are planning trips to the zoo and local outings with our Family Readiness group. I have enrolled my son in several summer sports and swimming classes, so he also has something to look forward to. While we will both miss our sailor very much, it is important that we live life while he is deployed. But for now I will take a deep breath, enjoy my semi-clean house, and take in the views of my husband and son roughhousing and tickling one another. This is our home! And I am so thankful for any time we get to be together as a family!

Written by our Military Wife and Momma, Rebecca Laughery

]]> http://mommyandmefitnessfun.com/military-mom-while-my-husband-is-out.htm/feed 0 http://mommyandmefitnessfun.com/running-series-3-advanced.htm http://mommyandmefitnessfun.com/running-series-3-advanced.htm#comments Mon, 15 Apr 2013 16:55:56 +0000 Juls http://mommyandmefitnessfun.com/?p=6186
Keep reading...]]> If you missed our first 2 series, check them out: running series #1 – Beginner, and running series #2 – Intermediate

You are an advanced runner. How do you know? You get jealous when you see someone out running when you haven’t gotten your run in yet. You know the basics… pace, form, strides and are quite familiar with the “dreadmill”. You’ve mastered the workouts… easy run, LSD (long slow distance), recovery, speed work, intervals, hill repeats (UGH!), tempo, strength training, cross training and my favorite, fartleks (hehe). You have ALL the gear… moisture wicking clothing, perfect pronation sneakers, curve hugging tights, compression socks and sleeves, GPS watch and you’ve “done the GU”. You have suffered through chafing, black toenails, runner’s knee, shin splints, plantar fasciitis, ITBS (i love my foam roller), ice baths and “hitting the wall”. You have raced a 5K, 10K, half marathon, full marathon, triathlon. You know the race lingo… carb loading, race bibs, corral, kick, chip time, splits, chasing the rabbit, PR/PB, hardware (medals), runner’s high and you’ve been dreaming of getting a BQ (Boston Qualification) forever. You ARE a Runner.

Let’s talk about being a runner. Runners are a little bit crazy…and they are my favorite people. The overall running community is friendly, outgoing, and happy. Albeit, a little quirky. I’ve met very few runners who don’t have some type of superstition or habit they MUST do before a run or race. I have to lay out my clothes in proper dressing order the night before a race, I rub my worry doll and sleep with it under my pillow, and I have to have Frosted Mini Wheats with milk, half a banana and coffee the morning of the race. Running is an instant conversation starter. You just feel like they “get” you. I never feel bad telling a fellow runner my time, however good or bad, because they have been there. The competitiveness is within themselves and reaching their next PR. But a sweet time always warrants compliments that come from the sole…get it? Sole – Soul…Eh boy. They are always willing to pass advice or share a story. Everyone has a story and I never get tired of listening. Runners are family and I’ve thankfully never had a shortage of them in my life.

I’ve come across many obstacles in my years of running so I’d like to share them and my solutions:

1. Training – Find a training calendar that fits your schedule. Do not rearrange your life to get the training in. Rearrange the schedule so it best suits your life. You and your loved ones will be so much happier. Training is long, intense and hard. It is a commitment for you and your family. Find a team or pace buddy. You will not be disappointed. Oh…and for Pete’s sake, get an ID tag for your wrist or shoe that provides emergency info. This is non-negotiable.

2. Weather – Choose your races carefully. Running a 1/2 marathon in May in 80 degree heat with 100% humidity is bad…Very Bad (I speak from painful experience). Run shorter races in the summer and longer races in the Spring and Fall. If you are traveling to a race, make sure to check that weather out as well. You may need to train at different times of the day to match the temperature of your race destination. Run your races in your prime weather conditions.

3. Nutrition - You may not eat whatever you want because you run…no no no. Running, as with any exercise program, is hard on the body and consuming the proper nutrients will help your body heal and get stronger. Lean protein, carbs, healthy fats, fruits/veggies and hydration. Eat real food and limit processed food. Recovery foods should contain a mix of carbs and protein (banana & yogurt, toast & peanut butter, granola & milk). It is also beneficial to check into how many calories you should be consuming during your training and off season. Food is fuel.

4. Goals - Set reachable goals. If you are continually trying and failing to reach a PR, lower the goal. Running is as much mental as physical. If you don’t think you can do it, chances are you won’t. Decide what kind of runner you are or want to be. Do you want to be fast? Do you just want to finish the race? Making these decisions before you start will prepare you mentally. Your body will follow what your brain says. Have a mantra…. “failure is not an option” “my pace, my race” “just keep running, just keep running” “run forest run.”

So go put your sneakers on, do some fartleks, smile through that runner’s high, place another medal on the rack, another bib in a folder and run because everyone knows that runner chicks are hot!

  Karen Issac

http://mommyandmefitnessfun.com/welcome-to-heartland-mmf-charter

So you have been running for a while and want to improve? Increase your stamina? Increase your speed? Go longer distances? Here are a couple helpful tips for intermediate runners to help you improve.

1. Music – some people prefer to run with only their thoughts. I am not one of those people. I need loud, fun, and upbeat distractions while I run. If you have found that running in silence is not working for you, I recommend loading up your favorite upbeat songs on your mp3 player and carrying it along with you for your run. I’m slightly embarrassed by my choice of running songs, and even more embarrassed to admit that you could probably catch me singing out loud during my run. But you know, I really don’t care. I’m getting in an awesome run! Find the songs that work for you, they may not be the ones you really enjoy listening to all the time, but they give you that extra bit of motivation during your run.

2. Breathing- There are definitely days when running does not agree with you, but who wants to quit now that you have found someone to watch the kids (or corralled them into the stroller), got your running gear on, and are out the door? One of the biggest things that slow me down is getting side stitches during my run. My best advice to overcome these breath snatching pains is to regulate your breathing. I try to have a rhythm to my breathing the whole run. Whether it is two short breaths in through your nose and one long one out of your mouth, or reverse, do what works for you. And when those stitches show up? Really focus on the rhythm…sort of like Lamaze!

3. Small Goals - The only way to improve your run is to run more, run harder, run longer. If you are looking to improve, I recommend setting small goals during your runs. Tackle the hill you always avoid, and do it a couple times. Add sprints or increase your speed for a set time or distance. I like to pick out a landmark and sprint there, then slow back to my normal speed. Or simply adding more time to your run. If you normally run for 30 mins, see how it feels to go for 35. When that is easy, make it 40 mins. Pushing yourself out of your comfort zone is really the only way to improve! Sometimes it can be hard to push yourself. Run with a friend who may be fast or have more endurance than you. Or (if you are in the Mansfield area) join us this summer for Brooke’s “Run Like You Did as a Kid” running class! I have never run a 5k as fast as I did last summer, thanks to Brooke’s class!

4. Stretches – As Nancy wrote in the first series, sometimes we run a little too much, too fast, or our bodies are not ready and injuries may happen. Stretching is a great way to try to avoid this, or if it has happened, a great way to help your body heal. Here are some great stretches for the most common running ailments.

- For shin splints: sit on the floor with your legs straight out. Have someone (or hook them under a table) put their hands on the top of your feet and give you resistance as you try to pull your toes towards you. Then have them switch the hands to the soles of your feet and give resistance while you try to push your toes away. Repeat.

- For outer knee pain (IT band) – cross your right leg over your left, raise your right hand over head and reach towards your left. Hold this stretch for 30 seconds and then switch sides.

- For hip pain – step out with your right foot forward as if you are going to do a lunge. Tilt your hips forward and slowly sink straight down into the lunge. You should feel a great stretch from your hip to your leg. Switch.

I hope some of these tips will find a place in your running routine. Remember to stay hydrated and be safe! I hope to see you on the bike trail, at the running class, or maybe chasing you during a 5k this summer. And if you catch me singing out loud, please give me the thumbs up instead of pointing and laughing!

“If you always do what you have always done, then you will always get what you have always got…you are much stronger than you think!”

 Melissa Ford

http://mommyandmefitnessfun.com/welcome-to-heartland-mmf-charter

Almost seven years ago I decided I was going to become a runner. I had steam to burn and baby weight to lose. I grabbed my old tennis shoes and headed for the bike trail, I had a walk/run program picked out, my stop watch, I was ready!!! Oh. My. Goodness. There aren’t any appropriate adjectives here to describe the torture… I ended that running career two weeks later with significant stress fractures in both legs. The tips on how to avoid this are coming, please learn from my mistakes!

So let’s begin again. Fast forward three years…I joined Mommy & Me Fitness!!! It was still really, really hard to be a beginning runner but doing it alongside friends made it a completely different experience. I am not a natural born athlete (my friends are laughing right now) but I was determined to get healthy and I wanted running to be a part of getting there. I have had to learn to be more determined than my setbacks and make peace with the runner I am. I love the quote “If you run, you are a runner”. If there was a less cliche way to say it I would, but truly, if I can do it, you can do it!|

Here are some of my favorite tips for beginners:

1. Invest in a GOOD pair of RUNNING shoes (the ones your feet NEED are never the cute ones that coordinate with your shorts by the way). I found it very helpful to go to a running specialty store when I was just starting out or experiencing pain.

2. Grab a friend! If you can’t talk anyone into going with you then find a running or fitness group like M&MF in your area, there is beautiful bonding that takes place through that huffing and puffing.

3. Fuel that body, hydrate and nourish it properly!

4. Warm up and Stretch. This is the step that everyone likes to skip but I have found that when I do it properly I actually have my most “enjoyable” runs. Don’t forget to cool down and stretch again when you’re finished. Honestly, I can’t stress this enough, do it!

5. Start slowly, if you are injury prone like me this is crucial to success. The general rule of thumb is to increase your distance by 10% a week. Even very experienced runners will go out for their first long run of the season and get terribly painful shin splints. Too much too soon, just say no!!!

6. Learn to enjoy the process. It’s hard, your lungs burn, your feet feel like lead weights, but you are doing it, you are moving your body, you are running!

7. Set your first running goal and don’t give up!!!

There are so many excellent beginner’s running and couch to 5K programs out there, check out Pinterest if you need inspiration or feel free to get in touch with one of the Mommy & Me Fitness instructors if you need more advice. If you find yourself racing through these steps, clock watching to beat your own pace, and ready for more please check back next week for Melissa’s blog post for Intermediate Runners and hey, welcome to the club!

**Please always check with your doctor before beginning a new exercise program and make those preventative and well care visits with your family physician a priority.

Nancy Schurig

Go to the next post – Running series #2 – Intermediate

http://mommyandmefitnessfun.com/instructors/nancy-schurig

Valerie Hunter

1. If at all possible, book tickets directly with the airport to avoid being spread out all over the plane.  Apparently, the price you book with the competition (i.e. Priceline), cheap tickets is for space on the flight: aka…they will place your 3 year old child 30 seats away from you next to the creepy old man who does not like children.

2. When asking service desk to assist you in relocating children seats to be near parents be sure to have all children put on their puppy dog faces and stand next to the parent asking. Otherwise the answer will be NO

3. Of course we know we are  flying during flu season, so we tried to protect our little ones from germs by carrying hand sanitizer, tissues, and water. It makes us feel like we are trying to keep them healthy, however, undoubtedly we turn around and someone’s mouth is on some part of public property…Yuck!!!!

4. Always pack: books, pillows, granola bars, chewy foods such as trail mix, cranberries, fresh fruit like oranges, and suckers.  All of these, and especially gum, are way cheaper at the grocery store!

5. Electronics: are a bonus! Be sure to have new batteries in them before you leave.  A must have are head phones! And be sure to have them accessible: not everyone near you wants to listen to superman movie!

6. Traveling is a great opportunity to teach children about the world around them and different people in it.  Being a military family we took this time to instill respect for uniformed men and women who are serving with us.   We explained to our little ones how important it is to thank those in our military. Sure enough! Left and right our children were able to put this lesson into action.  It is wonderful to see the smiles they put on service members faces. I encourage all of you to do this with your children. See how they light up when they make someone else feel proud.

7. The gift store: bottom line…they will ask for them. Plan ahead to tell your little ones, 3 years old and older, what to expect, otherwise be prepared to purchase expensive junk.

8. Energy: as you know, kids have energy…lots of it! Plan how to allow them to use it. Some creative ways we use are: wall hops, stretches, scavenger hunts, ABC games, and math challenges.

9. Comfort: It helps to be comfortable when away from home. Pack blankets and pillows. Give lots of reassurance to your child during the travels.

10. Diet: This is simple … keep it as normal as possible, however, it will involve planning and packing.  Airport food is really expensive but food on the flight is even more expensive not to mention tiny portions.  Plan ahead and pack!  My favorites are trail mix, PB&J, apples and oranges.

11. Sleep: do not under estimate the importance of it. Read our past post on sleep here.

13. Before you leave: work hard at tidying your house. I promise it will be well worth it when you arrive home to a clean home.  Plus, when you arrive home you will have plenty of dirty laundry, new toys, and unpacking to do.  The last thing you want to do is clean up your house.

14. Security: I was pleasantly surprised during the last time we flew, the security rules have changed and children do not have to take their shoes off.  It was WONDERFUL news as we have 8 little feet to chase after.  Lesson learned, if traveling with two parents always sand-switch your children between you when in crowds or they could fall behind and get lost.  No liquids means no liquids! Oops, I am guilty, I forgot I had not one but 4 individual unopened water bottles in my bag.  As I stood their with my children watching them search my bag holding the line up behind me, I felt incredibly silly to not have taken them out before. In my defense, it was 4 am so my mind was a tad foggy.

15. Cramps: every time we travel, one of our kids wakes in pain of a cramp. Neck, legs, feet etc. Our solution? Show them sympathy and compassion as it is painful. Offer water and demonstrate how to stretch the body part out and if possible, take them for a walk.

16. Luggage: most airlines charge per bag so we try our best to save on the budget and pack light.  We also have each child take a carry on, yes even our 3 year old.  Of course his is a very small, very cute dinosaur back pack, but it keeps his blankey from dragging a crossed the airport floor and holds a couple light weight books.

Boy it would be nice to fly first class! Hahaha! While I am dreaming, I might as well say a private jet.

Hope this helps you in your travels.  We would love to hear where your family traveled to.

- Angie

Without further delay, our winner of the Mommy and Me Fitness Weight Loss Challenge 2013 is….

Joy Chandler!

She lost over 10lbs which is around 8% of her weight, lost over 12 inches all over and increased her timed pushups by 22 and sit-ups by 6! Way to go Joy! I know you worked incredibly hard and deserve this recognition for your commitment to health!

Our runner up for inches lost is Sarah Vrooman! 6 inches lost overall! Congrats!!!

And our third winner for increased strength is Laura Burns! Laura increased her pushups by 8 and her sit ups by 14.

I am so proud of all my participants, thank you again for your commitment!!

~ Melissa Ford,

Mansfield MMF Instructor

Ok ladies! This is the end…you did it!!!

Time to send me your info: melissalford@hotmail.com

1. Weigh-in. Weigh yourself your final weight.
2. Measure-in. Reminder for the measuring: Measure around the fullest part of your chest, at your natural waistline, at the fullest part of your hips, around the fullest part of your thigh, and the midpoint between your elbow and shoulder.
3. Fitness Test. Get out that timer again! Time yourself and see how many push-ups you can do in one minute. Again, here is that reminder: Start off with full push-ups, then fall to your knees and continue. If you need to then move to the coffee table or wall to finish, do so. Keep pushing them out until one minute is complete. Then jot down your numbers (for example: 10 full, 15 on knees, 20 wall). Next, do as many full sit-ups as you can in one minute. Have your child sit on your feet (or hook them under your coffee table), cross your hands across your chest and sit all the way up until your elbows touch your knees and then all the way back down. Do as many as you can, take a rest if you need to, then keep going.

I can’t wait to see the results! Prizes to be announced soon!!!

~ Melissa Ford,

Mansfield MMF Instructor