How's Your Pelvic Floor?

Not everyone looks this good with a pelvis on her head:
Katy Bowman rocks the look and the pelvic floor advice.

It's been more than a year since I interviewed Katy Bowman, biomechanical scientist extraordinaire and founder of the Restorative Exercise Institute. In that post, "Pelvic Floor Party: Kegels are NOT Invited," you might remember, I asked her about Kegels, expecting to hear something insightful about alignment. Instead she informed me that too many Kegels can actually cause pelvic floor dysfunction, and she said that deep, regular squats were the answer to pelvic floor strength. From that day forward this blog (hello to any of the 70,000 visitors who discovered Mama Sweat by reading that post) and my pelvic floor hasn't been the same. To be clear, both are better for that discussion.

Katy and I wanted to check in with each other via our blogs (you can read her interview with me here). A lot has happened in a year. Katy's biggest news is that she became a mom herself. Her site should be required reading for anyone thinking about thinking about becoming pregnant. She is also gestating a few books. But I'll let her explain...

KARA: OK, smarty pants big-brain biomechanical scientist... Now that you've been pregnant and birthed a super-adorable human does the real-life experience change the text-book experience? That is to say, were there any surprises about pregnancy and postpartum? You have fantastic info for pregnancy and postpartum moms on your site, does it change at all now? (And how many different ways can I phrase that question?)

KATY: I'm glad you called me smarty pants big-brain as opposed to big-pants smarty brain. I DID have a wonderful birth, at home. (In fact, he's looking at me now, all nestled in his very own bean bag chair, wondering why I am typing on the computer instead of cooing at him all the time which is what I am usually doing.) I am also super-happy to say that I gave birth au naturel. Well, I wasn't super-happy at the time because MAN that was some intense sensations (WTF!) 

KARA: I know, huh? A little like hanging over the crater of a volcano and just when you think you might fall in you heave yourself back over the top. And while as unbearable as it could possibly be the exhilaration prevails. It's some kind of awesome. A reward in itself, along with the baby, of course. And from what I can tell, you got yourself a cute one. I hope he got your brains, too. But what I really want to know is what did that big-brain cutie pie baby do to your pelvic floor?

KATY: In regards to my pelvic floor (hey, thanks for asking about my perineum) I didn't have a tear or a rip or nada. So, no, I wouldn't change anything about my pregnancy prep, which, of course, includes alignment throughout my pregnancy and lots of correct pelvic floor use via my glutes.

KARA: And all that pregnancy pre-birth prep will soon be found in a great prenatal package through the Restorative Exercise Institute, and I might add is much more useful than knowing how the size of your embryo at different weeks compares to various types of fruit. Like a good scientist you tested all that great information out on yourself. Thanks for that scientific contribution. Any observations to share?

KATY: Well, I'll have to admit that, I WAS NOT PREPARED for how birthing felt afterward. I truly believed I would feel up to going to go hiking the next day. Turns out that a cough or a sneeze was causing panic--my body was that out of whack. It is amazing to think that, in a few hours, you can totally lose touch with a part of your body. I guess that's what happens to the pelvic floor and the core muscles after delivery. And I was glad that my pelvic floor wasn’t super-tight, fighting against me during deliver. That would have caused actual damage to the muscle, instead of just weakness due to stretching.

And, fun fact: It took me about four weeks to be able to Kegel and find these muscles.  Even then, it felt like my pelvic floor was in the other room. That’s a cool feeling...not.

So, professionally--while my pelvic floor info remains the same--everything else has changed. Like sleep. And my hair (chop). And other important things that I can't remember right now. Oh yah, memory. That's different, now isn't it.

KARA: What was the question again? I can't remember much anymore, either. I lose things all the time, too. But sometimes that's the kids' fault. Just wait till your adorable son starts taking off with your keys, cell phone and favorite lip gloss. But I'm getting ahead of myself. You're not chasing him around the house yet, but you ARE a Hot (Sweaty) Mama now and I'm quite certain you're finding ways to get your body moving. How have you been able to sneak in fitness so far?

KATY: Well, I made the mistake of opening my big hunter-gatherin' lovin' mouth and started quoting research about the peoples waaaay back and how women used to walk over 900 miles a year, carrying their babies, and that strollers were anti-alignment and natural strength (which is true, but...) 

So now in my quest to use my human body in the way it was designed to be used, I carry this kid all of the time. That is a huge workout. That, and I haven't driven my car in two months, which means you can find me walking 3-5 miles a day running my errands while working out my arms. Which are buff now. (Hunter-gatherin' Bonus!)

Because I am walking tons, my glutes and legs are super-strong. My arms and abs are super strong carrying the little man. The one piece of fitness that was totally lacking was the stretching part though. And I am a stretching freak (strength is all about those muscles being the right length, after all.) So, after reading your book I realized that I was not going to be given a magical Why-Don't-You-Go-Take-A-Yoga-Class while I sit here quietly sleeping, not pooping or crying or needing you (and that's just my husband) moment. And I started stretching in one or two minute increments. And doing my exercises when and where I could--a squat here and there, a pull up when I pass by the bars. I even stretch my chest and shoulders (great for that breastfeeding neck tension) when I'm done changing the little man, he coos on the table and I stretch like this: 

Or, I lay him on my mat and do downward dogs over him, taking breaks from one-minute holds to give him kisses. And, P.S. I mean the kid, not the hubby.

KARA: Quick though--can I make an appeal here for the best way to carry your baby? I didn't figure out till the fourth kid that I needed a baby-carrying device that distributed the weight on my hips as well as back. There are certain carriers (like Ergo and Moby) that are so much more comfortable and functional. The carriers that just drape over your shoulder seem to cause more problems, at least they did for me. I'm sure you're right about the stroller, but there is a time, there is a place (says the woman who once had three children under 2). So, how can a stroller-pushing-mum save her spine/strength?

KATY: Well for starters, use the stroller to push the kids and not as a crutch. Remember when people used to hang themselves over the stairmaster? That’s what I see a lot of. Running with the torso leaning forward of the legs...really bad for the back and, funny enough, is minimizing caloric expenditure cuz you’re using gravity to help you fall instead of your muscles to push you forward. And there’s no BUTT muscles working in a woman fallin’ forward. You catch my drift?

KARA: You got into with a lot of Kegel lovers last year. Bottom line, what's your Kegel policy? 

KATY: My kegel policy is unchanged from last year as referenced in your post because it wasn’t my "opinion" as in "Hey! I like orange cats because they're pretty..." as it is a theory based on, you, know, the physics and physiology of muscle.  


KARA: Readers can learn all about that policy, by the way, in Katy's online course, "No. More. Kegels." 

KATY: In order for the pelvic floor muscles to function properly, long term, you have to (HAVE TO) have strong and supple gluteals and deep hip rotators (like your piriformis). When you are having a pelvic floor issue, yes, the pelvic floor muscles are weak, but most likely due to the fact that the opposing muscle group is affecting their ability to contract correctly, i.e. shorten and release.

So, I don't have a Kegel policy as much as I have a butt policy. It's called, Get One for optimal pelvic floor function. Now contracting your pelvic floor is something you need to be able to do. If you can't "find it", then you need to increase this motor skill, but any good physical therapist will be able to tell you that the research shows that people who can't contract their pelvic floor (a Kegel) is more often associated with OVER TENSE muscles, not under used ones. Unfortunately we've got people getting their health information from fitness magazines or reading the abstracts of research articles they don't thoroughly understand.

KARA: I think a lot of people (and I used to be one of them) believe the Kegel is something as easy as swallowing. We oversimplified it, and in doing so took some short cuts (the relaxing/stretching part) that rendered the exercise useless or even in some cases problematic. It's our sound bite culture. I also think a lot of women kinda resented being told to do them all the time. When the Pelvic Party Post happened last year, we (all females, everywhere) were in the process of a collective eye roll over being told to keep Kegeling when we intuitively knew that something wasn't right. Now we (all females, everywhere) are thumping our heads with the heel of our hand and saying, "of course!"

KATY: I agree--pelvic floor function has been oversimplified to “do your kegels” and really, you are talking about an area of the human body that you can study at the university level for YEARS. I was actually surprised by the number of people saying stuff like they didn’t believe that kegels could cause Pelvic Floor Disorder or that needing to squat was not research-proven. I don’t think people really understand what gets researched, what that research means, and how things not yet researched are not false. But, if your kegels work for you, then keep doing them. For those who are doing their kegels and still having problems, being open to new science-based theories are a good idea. And from the volumes of positive feedback, I am so glad you ran the post Kara.

KARA: Those Kegel posts got the attention of a lot of people for sure and I hear a book deal for you. How did that come about?

KATY: Well, the phone rang and a publishing fairy said "can I pay you to write down a bunch of stuff you love to write about?" It was amazing. And then the fairy gave me one million dollars, which was exciting, because I got into pelvic floor science to make money and not because women's health was my passion.

Just kidding.

I actually just finished writing "Every Woman's Guide to Foot Pain Relief: The NEW Science of Healthy Feet," in which I allude to the fact that your Pelvis is attached to your thighs and your thighs to your knees and feet, so you should start down at the bottom. The next book on Pelvic Health via da Butt and correct gait patterns (not via Kegels) will actually be a self-publish on Amazon. 

The publishers I talked to said that they thought people weren’t really interested in the pelvis. And then I said, “you mean the 80 percent of the population who will eventually have a pelvic floor disorder aren’t interested?” and then they hung up the phone. No, really, I just decided that women need this info NOW and not in a couple of years by the time a book gets published. Soon you can just download it. Bam. Isn't technology amazing?

And, by the way, if any of you readers would like to submit "your story" of how your switch from Kegels to squats, or doing the "Down There" exercises from my DVD helped you with PF or hip issues, I would love to include it in the book. And, if I use your story, you get a free copy! Does that motivate you? How about if I sign it. How about if Kara signs it too?

KARA: You're getting my squat story. Where should we submit them and what's our deadline?

KATY: You can share your story on the "Pelvic Floor Party Anniversary Special" post on my blog and I will be taking your stories through the end of August.

KARA: While there has been a lot of pelvic floor talk on my blog this last year, Katy has been super busy answering questions and addressing issues. Here are links to a few of the follow up posts she did:

The Hunting and Gathering Mama

You Don't Know Squat

1234 We Like Our Pelvic Floor

And the conversation continues between Kara and Katy over at Katy Says! How have those squats worked for you?

Everything I know about pelvic floor health is posted on my website, www.lifeasafitmom.com.

Update #6 from Mamacat

The last report from Mamacat had us all a little worried as she struggled to keep up with fitness with her hectic business travel schedule. That was six weeks ago. Here’s what she had to say:

I've been too busy working out to write you an update. For more than a week, my Polar Activity Monitor has been doing the boogey woogey dance with no less than 2-hour workouts each day. I've been getting back to spin class, hiking, going to Moms on the Run and general all around time for ME. When my project in Boston wrapped up and I got the Iron Girl training schedule, I had no choice but to catch up on lost time after those late Boston evenings in the office instead of the gym. 

The training scared me...not that I couldn't do it but just that I should be farther along by now. I got scared straight to the gym! AND I’M ALL THE BETTER FOR IT. I've been enjoying the work break (but miss the Boston gals) and putting fitness first every single day, sometimes with workouts in the morning and again in the evening. It's been awesome. 

You'd think the weight would be melting off but it's doing the opposite and I don't even care (that says a lot for my mood) because I feel better regardless of the stupid f-ing scale. 

I'm still a pokey little runner that can only handle a few minutes at a time but the minutes are growing longer with the walking time becoming less. When I'm tired, I looked to my MOTR peers and they help push me—it's really quite awesome. 

Oh—and check this out—I ORDERED vegetables on my chicken at lunch today. A first. (You don't have to post this part, it's actually quite embarrassing that I’m such a veggie hater. But oh, am I trying.) 

Of course I have to post that part! Can you hear the enthusiasm come through? I can. However, my hunch is that she’s going to want to see that “stupid f-ing scale” reflect her increased activity level. Still, I know she can feel other benefits at work. Here’s a little more from Mamacat:

I am having a good week. It's full of variety and activity. It is almost like one workout isn't enough. I have so much more energy and therefore so much more motivation. (My knees hurt, though.) 

Focusing in on your chapter 13, we (hubby and I) both have fitness goals and we are appreciating each others efforts with support. He helps me make time (and helped me to pick out my swank new bike) and I have put his fitness way ahead of his massively growing honey-do list. And likewise, I am out the door to the gym long before I tackle laundry or dust bunnies. The children are also getting in on it...helping more with their own chores and—get this—keeping track of how many Diet Cokes mom has. If I have too many, I get assigned extra sit ups before bed. There is a new chart in the kitchen to track it! Hub and I have even had a few riding dates and it is awesome.

Since Mamacat brings up Chapter 13 from Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom, which is “The Sweat on Significant Others,” I’ll elaborate on the content, which is about “Couples who do it together and those who don’t (workout that is).” The chapter offers “sweaty vows” for those couples where only mama sweats and for those that have sweat equity. Make no mistake, one situation is not easier than the other! One vow for the couples who sweat together is to go on sweaty dates. And if they end in such a way that you’re swapping sweat, well, all the better!

So I love that Mamacat is recruiting the support of her family. Having cheerleaders at home makes becoming a Hot (Sweaty) Mama all the more enjoyable.

Let’s keep cheering for her too!

Update #5 from Mamacat

When the subject line showed up in my in box, "Weak Week," I expected the worst from Mamacat. After reading the email, though, I am certain she is farther down the road to becoming a Hot (Sweaty) Mama than she realizes. In the book we talk about qualities that every Hot (Sweaty) Mama needs to sharpen. Those are 1) Initiative, because no one is going to workout for you, 2) Confidence, feeling strong about your priority to be fit, 3) Persistence, try and try again and if it doesn't work today try again tomorrow, and 4) Creativity, because sometimes we have to exercise "outside the lines."

Mamacat used all of those qualities last week, don't you think? Here's her report:

It feels like this past week was a weak one for me, but in hindsight I ran twice so it wasn't a complete wash. I left for Boston at the crack of dawn on Monday and returned home in time to make it to the launch of Moms on the Run. That is going to be really cool. I think it helped, both mentally and physically that it was freezing cold by the lake... we couldn't get started running fast enough. Before I knew it, we had completed our first run/walk class with 60 second runs and 3 minute walks. There were a few "bursts" that went by quickly and others in which I felt like I was sucking sand. The camaraderie was cool, though: Sisterhood rocks. I actually had to say outloud that I was 1) running to try and like running and 2) running so I could do a duathalon. The latter made me sound like I was fit.

Kara interrupting here to say, YES! YES, to all of it, especially that part about sounding like you are fit. You are walking the talk (quite literally).

I ate my veggies that night, too. Rutebega slices and cucumbers; both raw, both fresh and both good.  I also started buying fresh fruit from the deli counter when I stop to get my morning Diet Coke. With fruit at my desk, I nibble on that instead of naughty things. 

Rutebega? That's pretty darn bold for a woman who doesn't like veggies! Sounds like someone who wants to earn her massage!

No work out for the next few days after a multi-day migraine. Saturday morning I slept through the 8 am spin class and by the time I left for the gym realized they didn't have daycare hours in the afternoon. I stayed in my workout clothes and when my weekend-working husband arrived home, I took the kids to the track at the park and did the same workout as I did on Wednesday with Moms on the Run, while they rode bikes. Having had "direction" on what to do, I couldn't cheat myself. 

Today, Sunday, I had to catch a flight and I felt too much pressure to hit the gym and pack and make it to the airport on time. The flight was delayed so it will be too late by the time I get in. Monday is a new week and a new day. I know I will find time to do my Moms on the Run homework and am jonesing for a spin class!  

Initiative, Confidence, Persistence, Creativity. It's all there!

Oh, did I mention breaking in my new running shoes, a serious-support-the-girls sports bra and really good socks? Mental and physical difference. Tonight I'm gong to sleep with my Hot Sweaty Mamas book under my pillow so all the good karma and tips will seep out into my brain. I'm serious. Why do you think I bought the shoes? There is a chapter for that.  

Just for the record nowhere in the book do we recommend sleeping with a copy of Hot (Sweaty) Mamas under your pillow, but hey, if it works for you we won't discourage it either! A New Jersey publication called Parent Paper just published a Q&A with Laurie and I, where you can read more about our thoughts on being Hot (Sweaty) Mamas!

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!

Update #3 from Mamacat

We are following Mamacat on her journey to Becoming a Hot (Sweaty) Mama. Last week Mamacat got to her new gym, broke out the heart rate monitor she got for Christmas and signed up for Moms On The Run. The week had it’s challenges, most notably, and not surprisingly, juggling other roles (motherhood, work) as she tried to fit in fitness. I think Mamacat is starting to feel the endorphin high that comes from accomplishing a workout despite that frenzy. I know I always feel good after a workout, but those feelings of well-being are even greater if I’ve done it successfully despite everything else going on around me. What I’m saying is, the harder it is to squeeze in that workout, whether the challenge is mental or physical, the more of a bad-ass you’ll feel once it’s over.

Mamacat’s goal for now is to make fitness a HABIT. How does fitness become a habit? Here's a little tidbit from the book "Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom"... By finding activity that is:

• Happy-inducing (you have to enjoy yourself)
• Authentic (the workout is an expression of the true you; it fits like your favorite pair of jeans)
• Better off than before (that feeling of empowerment you get when it’s over)
• Integrates easily into life (slides right into your schedule, or at least into your chaotic world)
• Time-valued (when the workout moves higher on your to-do list because you really want to get it done)

Here’s a run down of Mamacat’s activity last week. I’ll interject with my feedback in bold, because I can’t help getting a word in...

Saturday

Went to the new gym and after 45 minutes on the elliptical, we took the kids swimming. I expected frolicking in the pool more than laps--but I got lucky. This was the first time I've done "true" laps in years. I don't know if it was the salt water pool or simply the joy of the water (perhaps both) but I just moved through the water like a ripple in the tide. Notice I don't say anything here about speed, but I did focus on form. I had no swim cap and no goggles but went as long as I could without burning my eyes (they burned later, oh boy did they!) I added another 23 minutes on the Polar Active. I'll up it to 30 next time.

Note that she used the word JOY to describe swimming. That’s HAPPY INDUCING! I’d venture to say that swimming is also an AUTHENTIC activity for her because she loves being in the water.

Tuesday
It took everything to drag my sorry, crabby arse to the gym. My neck hurt (the accident), my back hurt (the accident) and I was puffy. Tired. BUT, I told a friend I would meet her at spin class. The step to meet a friend makes a big difference, especially in the evening hours after a long day of work. Additionally, I knew I didn't have a reason to skip. I had an excuse but not a reason. So I went. Well, someone invited my inner Hot (Sweaty) Mama to the party because as soon as the 80's music starting blaring, I was taking names. I fleshed out every bad piece of mood in my bones and left on such an endorphin high--the party was rocking!

This is what it means to be “BETTER OFF THAN BEFORE!”

Wednesday

Today I did laps in the pool at the old gym while the kids had swimming lessons.

Are you following me folks--Mamacat swimming when the kids are swimming means this workout INTEGRATES EASILY INTO LIFE.

Thursday

Today I had to make a major effort. First I deposited kids at various places then went to the old gym. Along came my computer and client files. I got there early to secure a bike, then disappeared to find a quiet spot for a client conference call, before the 9:30 start. Once on the client call (in the gym lobby)...my boss wanted to know which one of us on said call was making the noise. With five of us in different locations on the call, I might have gotten away with the mute button. But 1) the call was mine to lead and 2) one client suggested to the other client that the noise might be her kids and I could not let her take that rap. So I fessed up, finished the call and spun my guts out! ! It was worth it.

Not only is Mamacat applying her professional title of “Director of Radical Efficiency” to her personal life, she is getting a sense for the TIME VALUE of her workout and going to greater lengths to make sure she can squeeze in that workout!

I don’t know about you, but Mamacat seems to be on her way to making fitness a HABIT. From here on out, it’s all about repetition! This week Mamacat travels to Boston for business. “No kids to shuffle around but also no girlfriends to meet me at the gym,” she says. Can we give her some advice for being active on the road?

Update #2 from Mamacat

Who loses 5 lbs on vacation? Someone Becoming a Hot (Sweaty) Mama! Mamacat is back from Florida. Here's her report. She has a serious challenge ahead in moving to a new gym. Leaving your comfort zone is one thing, but your sweaty sisters? Any advice for helping her with that transition?

The trip to Flordia was great even if just to have my body in constant motion in fresh air. I walked, walked, and walked...power walked, leisure walked, errand walked. There were some days I had 4 1/2 hours of moderate activity on the Polar Activity Monitor. There were others, like the day I went (via car) from Miami to Benita Beach, when I gave my body a rest. Having the Polar Activity Monitor made me concsious of "movement" at all times. Even standing in line or cooling off in the pool, I shifted my mind to squats, lunges and laps. And it paid off...my mood has been great, my stress level even, and my weight is down 5 pounds!

There was little temptation for Diet Coke while in Miami because we were at a "Pepsi establishment." That was good -- I drank more water. I do confess, though... as soon as I got to a Pepsi-free zone I overindulged in my beloved Diet Coke. In no time, I was back up the three or more. Now that I've returned to snow country, I am trying to manage back down to one or two a day.

We have joined a new gym, officially, but I'm having a hard time letting go of my membership to the YMCA. I know the classes so well and the camaraderie in the classes has been built up over a long period of time. I am in a comfort and motivated zone when I am there. I don't want to be the rookie at the new club. I fear I will look foolish trying to figure out the machines. This is stupid, I know, I must get over it.

We are mid way through March and I know April brings Mom's On the Run...the anticipation is growing and I'm excited. There is potential work travel ahead of me, and while I worry that will bring on challenges in becoming a Hot (Sweaty) Mama, I am trying not to get ahead of myself... as your book says and I learned early in my recovery program... one day at a time.

Update #1 from Mamacat

Mamacat checked in with me to let me know how she's fairing early in this journey to Becoming a Hot (Sweaty) Mama. I've inserted my own feedback in italics:

Mamacat says:

Friday the kids had no school so I planned for an active day for all of us. Skiing. It's been 15 years since I was last on downhill ski's and the equipment has changed. I also was very fit and skied in the West so it's a different experience altogether. (Awesome! Family fitness!)

I put the three kids in lessons and then put myself in a lesson. The instructor would not let me ski with poles! I knew my legs would get a decent workout so I wasn't thrilled at what the Polar Activity Monitor gave me for a reading. Several hours of leg work and concentration to get a close to nothing reading! Still, I had a blast, as did the kids and we are hoping for more snow so we can go again very soon. (These are the times when you have to be smarter than the Activity Monitor. Even though it says you weren't active, you know better. Had this experience today when I did an hour of yoga to to the tune of 1 minute of activity. When you've had a good workout you know it counts. On the flip side when you've been running around like a crazy woman just keeping up with kids and work and home, you get to see that your day was probably more active than you thought.)

Saturday morning I had pre-arranged to meet some mom friends at the gym. We have been known to power walk the Stillwater stairs, try new classes and just have fun hanging out. The class was an early morning spin class and if I had not vowed to meet them there (not to mention I instigated it) I may have slept in. But I took advise (from the book) and got my stuff ready the night before so the only thing I needed to do was haul my arse out of bed and brush my teeth. (This truly does make a difference when it comes to committing to early morning workouts. Some moms even sleep in their workout clothes. Why not? One less thing to do in the morning.)

I'm soooooo glad I went! (Really, has anyone ever gotten up early to workout and then regretted it? Nah! Remember that when you feel like hitting snooze!) Everyone showed up and the instructor played every '80's rock band you could think of...Styxx, Journey, Led Zepplin,Jethro Tull, Boston. One of the mom's knew the words to every song and could call it on the first three notes. Seems like all of us and our "first concert" on the list of what was played and it made for a lot of laughs. (Sweaty sisters! One of the best things you can do to stay committed is workout with friends!) It was an awesome workout with heart rate monitors reading about 700 calories. Yet my Activity Monitor gave me an solid 7 minutes of activity. I must put it on my shoe next time. (I TOLD you!!)

By last night, my luck and moxie were waning. I had gone from signing one child up for swimming lessons to signing all three up. I was planning to swim myself but at the last minute shifted gears to plan time on the treadmill. Once I got the youngest to class I quickly realized I couldn't leave the pool deck while she was in the water. To make matters worse, I didn't even pack my suit. AND EVEN WORSE, my husband had homemade caramel chocolate shortbread made when we got home. OH THE CHALLENGES! (Here's the thing... if you've had 6-8 servings of fruits and vegetables, and eaten healthy meals all day, I say go for a little homemade caramel chocolate shortbread... oh my, my mouth is watering as I type... as for the swim debacle, you live and learn. Don't beat yourself up. Consider it a dry run -- haha, pun there. Next time you'll know how to make your plan work.)

I have the next five days in a hot sunny location and have packed my workout clothes. I will be without kids and know I'll find time to get some good readings on the Polar Activity Monitor. (What are you trying to do, torture me? I'd like to propose a little contest. The first of us to hit the 2-hour mark on our Polar Activity Monitor wins. The loser treats manicures.)

And for those of you who haven't heard Polar is letting Mama Sweat readers in on a deal for the Polar Active unit I love so much. Just email sales@polarusa.com and let them know you want the Mama Sweat price of $89.95!