Monday, April 25, 2011

All Over the Map Monday

This image was posted with Cross Fit MN's Workout of the Day
After the workout, I sympathize with the bunny on the left.

Small victory: I did not overdose on Easter candy. Big victory: I finished my first Cross Fit workout as prescribed on Saturday, which is to say I lifted the recommended weight. Why a big deal? I've been doing Cross Fit workouts for a year and a half and have never done this before. I have been working on the power clean technique from the beginning, with a focus on form. I love this lift, and am convinced it creates as much of an endorphin rush as going for a run. Now, I can do it right and really test my power.

The workout was four rounds of:
15 Wall balls (throwing a medicine overhead, hitting a wall, catching, repeating)
20 Double unders or 100 singles with jump rope
7 Power cleans (95 lbs. for men/65 lbs. for women)
12 Bag slams (lifting a sandbag overhead and slamming it to the ground)

Unlike in the Training for Motherhood Workout where I recommend using your children as weight, due to the "slamming" nature of the workout, kids won't be appropriate props (no matter how mad you are at them). Slamming sandbags to the floor can do wonders for your strength and your sanity. Check out this post on the benefits of working out with sandbags, how to make them at home, and what you can do with them (in addition to keeping them handy for rising floodwaters).

To add to my excitement this weekend I saw the May issue of Experience Life, which includes my expert answer to the question: How soon after giving birth can I do core exercises again? You've read me rave about the Sahrmann exercises and the Bowman squat that started the pelvic floor revolution, and now you can watch me rave! This, being my first in-front-of-the-camera experience, I get tongue tied a few times (and say "musckle" once, the way Popeye would say it) but overall, I'm overjoyed this information is getting out there and proud that Experience Life asked me to do it. Click on the video below to watch for yourself (if you're reading the post in an email you'll have to click through to the blog to see it).



Finally, on to the winner for last week's giveaway. I asked for recommendations on eating more veggies. Not for me--I love veggies--but for Mamacat, who holds her nose when forced to eat veggies. But we all know healthy eating is an important component to Becoming a Hot (Sweaty) Mama, so many of you stepped up with outstanding suggestions. I was motivated myself and likely tripled my vegetable intake last week. (This might have something to do with why I Googled "excessive gas." Did you know that gas isn't considered excessive until you have more than 25 "eruptions" in a day? Twenty five! I refused to keep a tally and concluded there wasn't anything seriously wrong with me, although my family might think otherwise).

And the winner is... Bearing! I tried her more vegetables than egg omelet, and it was winner, winner, vegetable dinner! Bearing, please send me an email with your address! You get your own Fit Deck courtesy of Skirt Sports.

I could go on, but I'm cutting myself off. This is enough to digest on a post-holiday Monday. I'm having egg salad for lunch. You?

Monday, April 18, 2011

Update #4 from Mamacat

Which is harder? Finding fitness in the chaos of motherhood or finding fitness in the chaos of business travel?

Much like our children don't ever give us "time off," when you're on the road for work it can seem as if you're on the clock from take off until you touch down back home. Mamacat is persevering, but here's what she had to say in an email to me last week:

Mamacat is PENT UP LIKE A CAGED DOG doing taxes and work. I've been in my workout clothes all day--since the lead on my project called and said, "You are going to the gym? Oh, that must be nice. I had to skip church. But the client is expecting this document today and the multi-million dollar contract is waiting for YOU, so can you please make it your priority?" Like a sucker I caved. Weak, like the jiggle of my thighs (that were in route to firmness!). 
Oh, haven't we ALL been there? And sometimes that person who keeps us working instead of working out is ourselves. And you know what? Sometimes, honestly, that IS the right thing for us to do. There's a little something in the book, "Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom," we call the "Sweaty Decision Tree." It helps answer that question, "Should I work out or not?"Variables include whether or not the workout will leave you more or less stressed out and what your workout plans were the day before and if you think a workout is possible the following day. Ultimately Mamacat's thighs had to wait another day for a workout. No big deal. Has she worked out since? Yes, she has. And that is enormous progress for her, because in the past, these massive work projects were an excuse for her to go months at a time without a workout. No more. If she misses a day (or two or three) she doesn't see that as giving up. Now she's finding a way to get to that workout as soon as she is able and finding ways to "snare" time, as we say in the book:
I walk instead of taking a cab, I take the hotel stairs instead of the elevator. I've even gotten up in a few (women only) meetings and done lunges while we work. It has been very challenging to get a long hardcore workout in, but I'm keeping my body moving. I also bought a new "across the body" purse so I could swing my arms better when tramping through the airport to log more time on my Polar Activity Monitor. That was a smart move (except for the divorce court I may end up in when my husband sees the price of the purse!). 
One of the hardest shifts in my thinking as a "Fit Mom" was allowing these short fitness bursts to count toward workout time, or a short workout worthy of being considered a "real" workout. Not only do they do your body good, they also keep your mind engaged in the sport of snagging exercise wherever you can get it (this can become a fun challenge) and ensures that you keep thinking of yourself as a fit mom. Because at the end of the day you will feel better about doing leg lifts while waiting for a cab than if you had done nothing at all.

Mamacat is crisscrossing the continent again this week. And I want to make sure she sees this video from Coach Troy Jacobson about training for cycling while traveling. 

And because you're persevering with your workouts on the road and at home (Mamacat recently watched her son play baseball while lunging and squatting on the sidelines--atta girl!) I'm throwing in a package of FitDeck Cards donated by Skirt Sports. When you're looking for a fitness idea while couped up in a hotel room (and let's face it, getting up to move will allow more oxygen to the brain, which will ultimately help you be more productive) break out these cards and keep moving!

Next challenge for Mamacat to conquer? Eating more vegetables. Girlfriend gags on just about everything except iceberg. She's motivated though, because at the end of the month she starts training with Moms on the Run, and if she eats their quota of vegetables every week for a month, she will be rewarded with a massage. Yeah, huh. Do you have a try-it-you'll-like it vegetable or recipe or sneaky way to consume veggies? Please share with us here for Mamacat (and those of us with veggie avoiders at home). Anyone who leaves a comment will win their own FitDeck via Skirt Sports.

P.S. For those readers in the Minneapolis area, Mamapedia is offering a sweet deal for the Moms on the Run Program. More than half off their 18-week fitness program and you get to train and bond with other moms! Incentive galore!

Monday, April 11, 2011

Love Letter to Yoga #2

Yoga, my love, how I've missed you so. I knew when standing forward bend felt like a stranger, and a rude stranger at that, I needed more of you. Remember when I thought I had lost you forever? Of course, you're there, it's just that I long for the comfortable familiarity we once had. I know I can't ask for those indulgent, long sessions we once knew; slowly moving from pose to pose, lingering, breathing, sweating.

Still, it's so good to have you back in my life on a regular basis. I know, just quickies, more capable women would demand more, but I'd rather have a little bit of you than none at all.

I could have never known that just two sun salutations a day could give me the fix I need. I tried replacing you with daily push ups, but he was too demanding, I just couldn't commit. It was my friend Janine that planted the seed for the daily sun salutations (leave it to another woman to know what a woman needs) and even with that small taste of you I find satisfaction in that, mentally and physically. 

I love our secret meetings in the living room as the sun is rising through the trees out the window. The house is dark, everyone's asleep. No one has to know. Well, maybe my husband has figured it out, but he hasn't let on that he knows. Should I ask him to join us? I'm not sure he's into that sort of thing.

What's great is, even if we miss those early morning trists, I've discovered I can have you anywhere anytime of day. Remember how I went down on the running trail the other day--two quick sun salutations--right in the middle of the running trail? No one saw. Well, the dog watched. You don't think she knows what we're doing, do you?

Until we can see more of each other, this will have to be enough. Know that every time I raise my arms overhead and breathe in your air, it fills me with hope, promise and a steadiness I take with me for the rest of the day.  

Friday, April 8, 2011

Hot (Sweaty) Mamas on Mother Words

My dear friend and writing superstah/mentor/coach, Kate Hopper, of the Mother Words blog, wrote one of the loveliest pieces on motherhood and running I've ever read (I teared up at the line: "Motherhood made me a runner and running made me a better mother.") I have to admit, I was smitten when she transitioned into a review of Hot (Sweaty) Mamas. I feel so honored to be part of her moving post.

If you happen to be in the Twin Cities area on Saturday, April 9, Laurie and I will be at The Herb Box restaurant inside the Eden Prairie Life Time Athletic from 4-7 pm. Join us for a mango lemonade, some yummy appetizers and, of course, books!

Have a good weekend. Hope you find time to get out there and move!

Monday, April 4, 2011

Catching My Breath and Catching Up With Laundry

After being away for the weekend, and my children and house feeling neglected, I'm reaching back to my archives for this week's post. Here's an oldie but goodie (and apropos considering I need motivation to pick up around here) from 2008. The only difference is I'll be wearing my Polar Active and I'm quite certain I'll feel the satisfaction of scoring a workout as well as a neater (it will take far more than a day to say it is "clean") house.


Just Do It: Clean House, That Is
Oh The Messes We Can Make. My twins in 2005. Clothes were optional that year.



I had some further thoughts about modeling behavior, which I wrote about in my last post. I seem to be fairly confident that modeling good health and fitness habits will lead to my children growing up valuing their health and fitness, too. The reason I'm confident is because I've seen how the not-so-good modeling has already taken effect in their little lives. The poor modeling I speak of is with housekeeping, or lack there of. I do it, just so we don't live like slovenly pigs, but I always feel like I'm walking the line. I'm always close to being one laundry basket away from losing my floor. The dining room isn't a dining room, but a depository for everything that makes it out of the car (gym bags, sippy cups, towels, art work, it even hosted my husband's wet suit for a week). My philosophy about making beds? Don't. I'm all about time management and it seems silly to make something that you're only going to unmake in a matter of hours. I have taken the advice about spending time with your children over doing housework to heart. However, this backfires on me when I want them to keep the playroom clean, their rooms picked up, their bathroom free of big goobers of toothpaste. "It's too hard!" they lament. Yes, I agree, it's hard. "I don't like to clean up!" Yep, I don't like it, either. And I have taken this approach of empathy with them. We are all on the same I-hate-to-clean-up team and so at least we're in it together. 

But I do strongly believe they're at an age where they need to learn to do this themselves (and, of course, I desperately need the help) and I also want them to grow up in a culture of responsibility, which includes cleaning up after themselves. To top it off, I wish they would do it as willingly as they do riding their bike or dropping on the floor for push ups. Telling them to clean up after themselves has had little impact. Mommy has to set a good example. I have to show and tell.

Training pal Pam has the sort of home that you could serve hors d'oeuvres straight from the floor. Perhaps, even the toilet seat. She manages to keep up with it. Doesn't dread it. Just does it. She is the sort of woman who can see a wet pull up in the middle of the floor and dispose of it rather than pretend it isn't there. She will wipe the peanut butter off the light switch instead of put it off for "when it's time to clean." She will sweep up the crumbs under the table instead of collecting them on the soles of her feet. And you know what else? Her children's rooms are always neat. I've never heard them once complain about picking up. There is nothing else to attribute that to except having a good role model.

I want to have a sparkling house like Pam's, in much the same way I've heard people say to me, "I wish I was as fit as you." My answer to that is the obvious: just exercise more. It never seemed that hard to me. But now, I realized my detesting the work of housekeeping is similar to how people who hate to exercise feel. It's hard to find the time when you just. don't. want. to. My little "aha" moment helped me understand this about the non-exercisers of the world, and even helped me approach cleaning up differently: Just do it. Make the effort to clean up more. (And then there are people like Pam who can be neat and fit at the same time...)

And so in the spirit of my newfound enlightenment, I decided I'd try to keep up with the house better. My new policies: only one basket of clothes allowed to go unfolded; beds made in the morning; kitchen cleared and cleaned after lunch and dinner (it's just too much to include breakfast, too, when breakfast turns into snack, which soon becomes lunch, I'd be doing nothing but wiping counters from 8 am to noon). The girls were all in on it too. We picked up our rooms together in the morning, they helped clear dishes from the table, and put away their laundry (their drawers are a disaster, but mine are too). 

They each earned a dollar this week for being such good helpers. They are motivated by money because they want to buy new doll clothes. Although, this definitely makes for a more willing labor force, I saw greed at work while we were making chocolate rice krispy treats. Mc poured the marshmallows into the buttery pan and I handed her the spoon to stir it up. She looked up at me and asked, "Do I get money for this?"

I don't mind if I raise little entrepreneurs who grow up to be wealthy enough to hire housekeepers to do their bidding for them. It's not that I believe domestic work is the domain of women, either. I'd want to do the same if I were raising boys.  I just know this is a weakness of mine and I don't want it to be a weakness of theirs. I don't want keeping their surroundings neat and orderly to be a challenge for them. If they see a dust bunny in the corner, I'd like them to pick it up and trash it. If they spill something I want them to take the initiative to grab a towel and soak it up. I really don't want them to be my little slaves (OK, OK, it's crossed my mind) I just want them to share in the responsibility of the home. We all live here, we all have to respect this space. (I feel I should note here that my husband isn't part of the problem. He's excellent at initiating a load of laundry, unloading the dishwasher--I HATE unloading the dishwasher--and cleans up after dinner. And thank goodness for me, right?) Respecting the space we live in is a value that will be important as they find a dorm mate in college or start a household of their own.

So yesterday after we all made our beds and picked up our rooms I kept the ball rolling by sweeping, vacuuming, dusting, wiping down counters, folding clothes. I was a woman possessed. And I was proud of my work. Then I saw JC, my three-year-old creeping toward the stairs. I knew that look. "Do you need to go potty?" I asked. "I already goed potty. I went pee pee on the flo." My clean flo. I tried not to let the futility take hold of me. Still, the thought came back as I sopped up the mess. And why do I bother?

"Mama!" I heard her little voice at the top of the stairs. "I really want to wear these panties." I came to check her out, waving her panties about her head. "OK," I said, "You can wear those." Her face wrinkled, "But they have poopy in them." She launched them to me over the stair rail. Yup, way beyond skid marks. And how long, I wondered, had they been in her drawer? Now I know, when I ask them to put their clothes away, I better be a little more specific. I considered rifling through her panty drawer in search of more skidders. I opted against it. I'd rather work out.

Friday, April 1, 2011

The Book Tour Begins!

First, a big THANK YOU to those of you who have bought a copy of "Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom." So very grateful!

This week's book launch brings on the book tour!

The authors of the book, "Run Like a Mother," have featured us on their blog feature, "Follow This Mother." Check it out! (Plus their website is super awesome and they do tons of product giveaways and have adorable apparel for sale.)

For those of you in and around Chicago, Laurie and I will be heading there tomorrow. First we'll be speaking at the Empower! Fusion Fitness Celebration about "What a Mom Wants (at the Gym)." The conference is for fitness professionals, but there are three master classes open to the public, and if you mention that you're a blog reader you can get in free! So join us at the Donald E. Stevens Convention Center in Rosemount on Saturday, April 2, at 5:30 pm for one of these classes:

  • More than Just Core with Holly Krohn
  • G-Force Reunion: Ultimate Cardio Party with Patrick Goudreau, Darrin Grove and Rob Glick
  • Warrior Sculpt with Nick Bez and Katie Haggerty

If you're a member of Life Time Fitness, Laurie will be leading a mom-centric cycling class on Sunday morning, April 3, 9:30 a.m. at the Schaumberg location. After the one-hour class (the music will be the reason to go) we'll have munchies and talk logistics about balancing motherhood and fitness.

We hope to get in a shower before heading to the Barnes & Noble in Oak Brook for a 2 pm book signing. Please come. Don't let us stand there twiddling our thumbs (but we wouldn't do that--we'd do calf raises). You know what I'm talking about. You've seen the sad and lonely author looking around the book store waiting for someone to take an interest. We don't want to be another neglected author statistic! And plus, we can only do so many calf raises in an hour!

For those of you in Minneapolis, please join us for a book celebration at The Herb Box restaurant inside the Eden Prairie Life Time Athletic club on Saturday, April 9, from 4 to 7 pm. We'll have goodies to eat and books to buy. We won't require you to workout before the party, either. Give them an RSVP if you can come: 952-829-8400.

Have a good weekend and hope to see you out there!