Tag Archives: health

No More Knee Problems

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By Eric Butterman for Live Right Live Well

Whether they’re crunching and crackling, or buckling when they should bend, knees seem to reach their expiration date faster than does skim milk. If your knees feel older than you are, the culprit may likely be found between the hours of 9 a.m. and 5 p.m., according to Erik Moen, a physical therapist and founder of Corpore Sano Physical Therapy in Kenmore, Wash. “Many people are at a computer for work, and all that time sitting makes you lose strength in the hip gluteus medius,” says Moen. He explains that this crucial muscle stabilizes your leg from your hip to your knee, and if you don’t keep them strong, your knees will weaken over time.

Another major knee problem can actually come from being too active — if it’s the wrong activity. Your knees are coated with cartilage, which provides a cushion when you move. “But there’s only so much [cartilage] available for a lifetime,” says Moen. “Once it’s gone, it’s gone. Activities such as running for long distances every day or jumping too much can eventually wear it thin.”

While you can’t quit your job or restore the cartilage already lost, there are steps you can take to minimize further damage and maximize knee health as you grow older:

1. Get off Your Feet
Running is a knee killer, and even walking can do slight damage. But that doesn’t necessarily mean it’s time to retire your sneakers. Instead, diversify. “Biking or doing another exercise with less impact every other workout will allow your knees to repair the damage,” says Moen. Remember, you don’t want to stop doing cardio, because excess weight gain can put stress on the knees as well.

2. Positive Posture
When posture is out of alignment, it causes your body to shift weight to the knees at an unhealthy angle. You want your hips to sit over your knees, but that can only happen by training the rest of your body not to hunch. A top exercise to improve posture is the wall sit: Begin by putting yourself in a seated position against the wall; then flatten your lower back, then mid-back, then your head against the wall. Pull your arms back to complete the movement. Hold for as long as you can while maintaining good form.

3. Get a Lift
Sideline leg lifts will improve the aforementioned gluteus medius. Lie on your side with your knees slightly bent, then elevate your top leg 12 to 15 inches past horizontal. Three sets of 12 reps is optimal. Remember to work out both legs.

4. Don’t Ignore Pain
“Listen to your
knees,” says Moen. “Serious knee problems don’t usually start overnight — they
fester.” So if you’re experiencing knee pain, especially if it’s intolerable,
then you need to figure out why you’re having it. Better a doctor’s appointment
now than a knee replacement later!

Eric Butterman Eric Butterman has written health
articles for more than 20 publications, including Glamour, Men’s
Fitness and Shape.

Copyright © 2010 Studio One Networks. All rights reserved.

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First Aid for Summer

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By Stacey Colino for Live Right Live Well

When it comes to summer bummers like splinters, scrapes and burns, the tricks your mother used may not be best. In some cases, old wives’ tales have been deemed ineffective; in others, doctors have simply found better, science-based ways to treat these injuries. Whatever the case, if your first-aid techniques aren’t on target, you could end up adding insult to your injury. Here’s the latest:

You’re walking barefoot and get a splinter in your foot
Old thinking: Leave it alone if it’s not bothering you.
New thinking: Pull the splinter out with tweezers, then wash your foot thoroughly.

Why the switch: “Wood is an organic substance, and your body’s attack on [the splinter] creates a lot of problems with inflammation,” explains Robert Shesser, M.D., chair of the department of emergency medicine at George Washington University in Washington, D.C. This can set the stage for an infection. Your best bet is to use a sterilized needle to open a little tract around the splinter, then pull it out with tweezers, Dr. Shesser says. Once it’s out, clean the area with soap and water and watch for such signs of infection as redness, swelling, increased pain or pus. If any of these develop or if you can’t remove the splinter on your own, see a doctor.

You fall off your bike and scrape your knee
Old thinking: Clean the wound with hydrogen peroxide, alcohol or an iodine solution.
New thinking: Wash the cut with plain ol’ water and a mild soap.

Why the switch: While strong solutions such as hydrogen peroxide, alcohol or an iodine preparation can kill bacteria in the wound, they can also “hurt normal tissue in the body, which slows the healing process and makes the damaged skin more vulnerable to infection,” Dr. Shesser explains. Instead, thoroughly clean the abrasion with water and soap, making sure you get all the dirt out. Since this can hurt, you may want to take an over-the-counter pain reliever (such as acetaminophen or ibuprofen) first. Once the wound is clean, apply an antibiotic ointment (such as bacitracin) and a no-stick bandage to keep it clean and dry.

You’re grilling burgers and burn your finger
Old thinking: Put vitamin E on it.
New thinking: Run cold water over it.

Why the switch: “The first thing you need to do is cool it to stop the burning process and relieve the pain,” says Richard O’Brien, M.D., a spokesman for the American College of Emergency Physicians (ACEP) and an emergency physician at Moses Taylor Hospital in Scranton, Pa. To do this, put the area under cold, running water or apply cold compresses or a bag of frozen peas for five minutes at a time until the burn begins to feel better. Then clean the area with soap and water and apply an antibiotic ointment (vitamin E won’t kill bacteria). To help with the pain, you can take ibuprofen or acetaminophen. “If you haven’t had a tetanus shot in the last ten years, get one within a day or two,” adds Dr. Shesser. And if the burn blisters, wait for it to pop naturally, then continue to keep the area clean and reapply an antibiotic ointment until it has healed.

While tossing a flying disc, you twist your ankle
Old thinking: Walk it off.
New thinking: Follow the RICE advice.

Why the switch: Sure, it’s a good sign if you can walk, because if you can’t or if your ankle looks deformed, you should have it X-rayed to make sure it’s not broken. But to avoid aggravating the injury, it’s best to keep your weight off it. What else? “If it’s just pain and swelling, the RICE acronym [Rest, Ice, Compression and Elevation] works beautifully,” says Michael Carius, M.D., chairman of the emergency department at Norwalk Hospital in Connecticut and a past president of the ACEP. Rest your ankle (by staying off it), apply ice (for 20 minutes at a time for the next 24 hours), use a compression bandage (but not too tightly) and elevate the ankle (above your heart) to decrease swelling and pain. Ibuprofen can also help reduce pain and swelling, but if the pain gets worse or you have trouble moving your ankle after 24 hours, see a doctor.

You got whacked in the nose while playing soccer, and now your nose is bleeding
Old thinking: Tilt your head back and pinch your nostrils until the bleeding stops.
New thinking: Lean your head slightly forward and pinch the bridge of your nose.

Why the switch: If you hold your head back, the blood will go down your throat. This could cause you to gag, or it could irritate your stomach and make you vomit. Instead, lean forward and apply pressure to the bridge of your nose for 15 minutes without stopping, Dr. Carius advises. “You can also apply an ice pack, which will constrict the blood vessels and decrease blood flow around the nose.” Most nosebleeds can be stopped without medical attention, but if it’s still bleeding after 20 minutes, head to the ER.

So there you have it — the latest thinking in first-aid treatment. Now that you know how to keep summer bummers from turning into summer spoilers, go out and enjoy the warm weather while it lasts!

Stacey Colino

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

Copyright © 2010 Studio One Networks. All rights reserved.

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Have some Fun ~ Take the “Work” Out of Workout

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By Paul Berger for Live Right Live Well


We’ve all been there, trudging up a Stairmaster, staring out from an air-conditioned fishbowl, counting down the minutes until we can finally go home. It’s no surprise then that going to the gym is a difficult resolution to keep. Remember when exercise meant hopping on your bike and riding with friends until your lungs were raw? Being an adult doesn’t mean you can’t enjoy the favorite sports of your youth — or discover something new. Here, a few ideas to get you out of the gym.

Chase your hoop dreams One of the great things about basketball is its versatility: You can play on your own, one-on-one or in teams. So head over to your local basketball courts and insinuate yourself into a pickup game. It doesn’t matter if you’re not a great player. “There will always be the guy who is better than the other guys on any court, anywhere, at any time. But everyone else is pretty average,” says Brendon Volpe, an IT manager in New York who plays twice a week, in a corporate league and with friends.
Where to begin Check out local basketball courts or type “basketball league” and the name of your town in your preferred Internet search engine.

Discover your inner Beckham There are many reasons why soccer is one of the most popular sports in the world. But chief among them is the fact that it has so few requirements: no bat, no net, no posts, no basket or wall. Just an open space, a ball and something to mark out the goals. Gytis Barzdukas, a software company executive, has played co-recreational soccer in Seattle for about seven years. (Co-recreational teams have a mixture of male and female players, with no more than six of either sex playing at one time.) Although it is competitive, Barzdukas says the emphasis in the lower divisions is on teamwork and having fun. “This is much more about getting exercise and enjoying yourself,” says Barzdukas. “And after the match, we socialize with teammates and go out for beer.”
Where to begin Search the Internet for “soccer” (or football, hockey, volleyball — you get the idea), “league” or “co-rec,” and your town.

Swim, cycle and run the race of your life A race that involves swimming, cycling and running may seem more suited to a Marine or a secret agent than your average Joe, but most towns have triathlon clubs, and it’s a lot less daunting than it seems, according to triathlon enthusiast Murray McCutcheon, a research assistant in optical engineering at Harvard University. “In difficulty level, it’s a little bit longer than a 10-kilometer run,” he says, “but it’s not as onerous as, say, a half marathon, because the sports are split up. You might be a bit fatigued when you get off the bike, but then you start to run and you have to use different muscles.” Traditionally, a starter triathlon, known as a sprint distance, involves a half-mile swim, a 12-mile bike ride and a three-mile run. The mix of activities keeps things interesting, and training can be a lot of fun. When it comes to triathlons, says McCutcheon, “most people’s barriers are in their head. It’s anxiety and doubt that stops people rather than a lack of ability.” 
Where to begin Ask around your local pool or try a combination of the following key words in your search engine: triathlon, running, cycling, swimming, club and your town. Don’t like to swim? Consider a duathlon, which combines running and cycling.

Dance the night away Dancing may not be your typical “sport”; nevertheless, it provides a great cardiovascular workout — plus, it’s a terrific way to meet new people. Carl Nelson travels the country as a freelance designer and dance instructor. His specialty: a form of swing dancing called Lindy Hop. “Big dances will go on for three or four hours, so I usually have to bring a couple of changes of shirts,” says Nelson.
Where to begin Most cities have a dance community with clubs and classes. Try Googling the name of a dance style that interests you (swing, hip hop, salsa, etc.) and your town.

Find your sweet spot on the court When it comes to racket sports, “it is important to find a soul mate or mates that you really enjoy playing with on a regular basis,” says Bob Stoner, an economic consultant from Berkeley, Calif., who has played tennis all his life. During a 20-year stint in D.C., Stoner would meet a buddy three or four times a week, concentrating as much on improving each other’s game as competing. Now that he lives in Berkeley, Stoner plays outdoors year-round, often with his teenage son in the evenings after dinner. Proper form is crucial, he adds: “If your swing’s all wrong, you are going to end up wrenching your back or getting tennis elbow.” So investing in a few lessons can be money well-spent.
Where to begin Head to your local public courts or stop by a tennis club. Useful Internet search words include the following: tennis (or racquetball, handball, squash), league, club and your town.

“I think a lot of people end up in the gym because they can make it fit their schedule, and they don’t have to think about it,” says Stoner. “But that’s never been for me.” If the gym isn’t for you either, it’s time to find your sport. Doing so will take the “work” out of “workout” and make exercise fun again.

Paul Berger

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Paul Berger is the author/contributing editor of six books and a regular contributor to a variety of newspapers and magazines, including The New York Times, Forbes and The Guardian. He lives in Brooklyn, N.Y.

Copyright © 2010 Studio One Networks. All rights reserved.

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My Life Run/BanteringBlonde ~ 5/31 – 6/13

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Summer is officially upon us!  My kids are out of school and we are having a ton of fun.  I’ve been getting my runs in and am feeling very strong.  More and more women are joining our group and we’ve established an official forum on DailyMile.com – be sure to join us as we get the conversations in there flowing! We will officially be calling this endeavor My Life Run and you will start to see us using the hashtag #MyLifeRun, we’d love to have you join in so that we can cheer you on as well!

My kids love to play with my iphone camera and video and they are forever snapping pictures of me.  Whenever I sync with iphoto I’m always finding strange shots of the grocery store floor or videos of some goofy skit they make up on the fly.  Today, however there were several shots of me in my running gear.  I have to say that when I saw the pictures, my first thought was, “Wow I don’t look all that bad right now!”.  I’ve been losing weight slowly but the numbers on the scale don’t really reflect how much healthier I have been getting.  I feel like I look healthy in this photo… and I feel strong.  I feel whole.  I feel like me.

Getting back into the swing of things after my trip to Atlanta for The Race Relax Weekend with @theblogrollers meant missing my update last week so I’ve attached it to this weeks.  You can see that I’m starting to increase my mileage and I’ll be running 3-5 mile straining runs from now on while increasing the distance of my one long run each week.  I’m looking at races and will likely try to run at least one half marathon before the Disney Wine and Dine in October.

How was your week?  If you would like to become a contributing writer to MomActive for the “My Life Run” series just email me at fiona.bryan@momactive.com!

Here is what my training has looked like over the past two weeks….

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Get Your Kids to Eat Healthy

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By Jessica Goldbogen Harlan for Live Right Live Well

The next time you’re tempted by a bag of potato chips, check to see if your kids are around — because the old adage “do as I say, not as I do” doesn’t work when it comes to teaching children healthy eating habits.

In a recent study, 120 children, age 2 to 6 years, were invited to shop for play food in a play grocery store stocked with everything from fruits and vegetables to sodas and junk food. What did the kids purchase? The same stuff they see their parents buying and eating. “Parents need to be aware that the choices they make do have an impact on their kids, and kids start to learn food behaviors and patterns at a very early age,” says study leader Lisa Sutherland, Ph.D., of the Hood Center for Children and Families at Dartmouth College, in N.H. To raise a kid who grows up loving broccoli and whole grains, consider the following:

Be a good role model As the study shows, kids will mirror your own eating habits. So let them see you eating whole-grain toast at breakfast, enjoying a piece of fruit for a snack and filling up on veggies at dinner. If you can’t give up your cookies and soda, try to eat them when the kids are in bed and keep them out of sight in your cupboard.

Combine favorites with the unfamiliar “Don’t just always serve their favorite food,” advises Melinda Johnson, a registered dietitian and spokesperson for the American Dietetic Association. “At a meal, mix their favorites with what you’re trying to challenge them with.” And don’t give up after the first time your child rejects a food. “Don’t force them [to eat it], but keep offering it to them,” says Sutherland. “You might have to [offer] new things eight times before a kid will eat it.”

Follow the “Rule of Three” At each meal, try to include at least three of the following food groups from the USDA food pyramid: grains, vegetables, fruits, milk, meat/beans. A snack can consist of two food groups.

Make grocery shopping a fun learning experience Let young children pick out their favorite fruits; older kids can learn math concepts, like finding the best value or comparing nutrition labels.

Involve kids in the kitchen Letting your children help with the cooking can give them a better understanding of food, notes Sutherland. Johnson agrees: “The more kids get involved, the more likely they’ll eat and appreciate the food once it shows up on their plate. Plus, you’re teaching them cooking skills.”

Allow for occasional junk Insisting that your children eat only healthy foods can backfire, leading to lunch-swapping and overindulging when you’re out of sight. Instead, teach them a healthy balance by allowing them to have the occasional treat, even if it’s something that’s not good for them. Johnson recommends a blend of 90 percent relatively healthy food and 10 percent junk food and other treats.

So put away the potato chips and instead invite your child to the kitchen to help you prepare a healthy snack, such as whole-wheat pita with hummus and carrot sticks.“Your child isn’t going to end up eating better than you do,” says Johnson. So if you want him to eat well, “you have to eat the way you want your child to eat.” Not only will you both benefit today, but it will lay the groundwork for a lifetime of healthy eating for your child.

Jessica Goldbogen Harlan Jessica Goldbogen Harlan is an Atlanta-based writer and recipe developer specializing in nutrition and healthy eating. Jessica is the cooking equipment guide for About.com (online) and has written for numerous publications and Web sites, including Pilates Style, Arthritis Today, Clean Eating, Lime and iVillage.

Copyright © 2010 Studio One Networks. All rights reserved.

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The Blogrollers First Race & Relax Weekend Huge Success

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As I sit in my airplane at 100,000+ feet, I’m filled with a myriad of emotions. I am a bit sad that the weekend is over and my time with the fantastic social media ladies of the #ATL has ended until we next meet, likely at Blogher or Blogalicious.   I am excited to see my babies, whom I have missed.  I’m looking forward to getting home and finishing up some straggling work before I take the summer off from consulting, and I am at peace with the world after one of THE most relaxing weekends I have had in a very long time.

When I won The Blogrollers contest for a weekend “Race & Relax Weekend” trip to Atlanta, I wasn’t entirely sure what to expect.  I was looking forward to a little time away from the daily grind and was  just plain thrilled to have a reason to train a 5k.  I’m typically focusing on longer endurance runs and never pay much attention to how fast I run.  Let’s just get this straight, I run far and loooong, major emphasis on the “long”. Simply put, I’m a slow runner.  I pretty much run straight 10 min miles no matter the distance so it has been fun to put more emphasis on speed work and I feel strong for it, so I’ll likely keep working at getting to be a “less slow” runner.

The Race

We were a crew of about 20, all with different goals and intentions for the race.  Some of us were out for the run, some for the walk, and others were there for the fun.  As we gathered at the start line, there was no mistaking who the social media mavens were …

Hey ladies!!! That was the start!

I was setting up my music and Nike+ so I could track my time, and suddenly a wave of runners started moving … YIKES we missed the gun.  I bolted forward and just started running.  I was a mess, and in the words of my lady friend @broksocialite, “we don’t DO mess”.  Well, I was a mess of fumbling iphone and wires and I should have been focused and preparing at the start line.  Oooops!  It took me a good 14 mile or so to get myself situated and into a running groove.

Can I just say that Atlanta is humid?  HU- MID! Not just the little glisten/glow kind of humid.  It was SWEAT your balls of humid.  I assumed the heat would be a challenge to me but I also wrongly assumed that because I train at altitude, I’d be able to breath much easier and move along at a faster pace.  Wrong, and a lesson learned – the humidity made the air thick and I huffed and puffed my way along the course struggling on the intake. I knew going in that the hills would likely slow me down a bit .. and they did.  I opted not to stop and wait in line at the one and only water stop. (Just a little FYI on race water tables “best practices”, stand IN FRONT of the table and pass the water to runners as they run by!) This was a decision I definitely regretted later when I would have given almost anything for a drop of water. I’m quite certain I must have sweat several gallons of water in that short distance, as I was blinded by the sweat dripping from my forehead.  My eyes stung and in my mind’s ear,  I was panting like a hyena giving birth. Or at least what I imagine a hyena giving birth would sound like.  I just kept thinking, “You can do anything for 3 miles” and “Suck air IN, Suck air IN”. It’s funny, I felt so strong despite wanting to die.  I was going to push along no matter what!

Never Make Assumptions

My cocky assumption that I’d have an easy time breathing during this race was silly, had I given it much thought or even looked into it at all, I would have realized that the thick humid air would pose a challenge and likely cancel out any benefit I had gained from training at altitude. I’ll chalk this one up to a lack of experience but I can tell you that I won’t ever go into another race being sure of what conditions to expect.

Strange Happenings

Our bodies change as they age and if you’ve ever birthed a child you will likely see significant proof of those children, that increases with each pregnancy and birth.  I’ve had three children. My body is evidence but I practice yoga in order to combat some of the core strength weakness that I might otherwise struggle with. No matter what I do, the trauma that certain parts of my body have weathered in pushing three gorgeous little blessings can not be undone.  I do believe that practicing yoga is just about the only thing holding my hips together right now!

The Finish

The finish line was right around a corner at the bottom of a hill.  Had I known that the finish line were there I might have picked up my pace earlier, but PHEW it was nice to see that “Finish” sign!  I thought I’d pass out as I walked it off catching my breath.  (Another race note: Making runners walk 3 blocks to get water when they’ve sweat so much you can smell them a mile away??  NOT advised – Place it off to the side if you have to but WATER should be in close proximity lest would like to  have a BaneringBlonde yack in the middle of your pretty street!

@stacieinatlanta, me, @brokesocialite

For more about the race, and to read about the “RELAX” portion of the weekend join my on BanteringBlonde…


Relief...

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Walk the Nordic Way

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By Karen Asp for Live Right Live Well

I’m walking through my neighborhood on a summer day when I pass a woman who stares at me funny and shouts, “Trying to ski on asphalt?” I laugh. By now I’ve heard all the jokes. Sometimes it’s “Where’s the snow?” I can’t blame these people. After all, walking with two long poles, one in each hand, does look goofy. But if they knew the benefits of Nordic walking, I doubt they’d be so quick to laugh.

Nordic walking got its start in Finland in the 1930s as a cross-training tool for Nordic skiers. Europeans adopted it as a recreational exercise activity in the 1980s, and in 1997, Exel introduced the first official pole designed specifically for Nordic walking (rather than Nordic skiing). While Americans started to take notice of the sport a couple of years ago, today millions of Europeans engage in Nordic walking. Its popularity in the United States is growing fast as more and more health clubs, spas and resorts add Nordic walking to their class offerings. In fact, pole manufacturers report that, based on sales in this country, they expect five million Americans to pick up the sport in the next five years — and with good reason.

Nordic walking offers a slew of benefits. Research shows that by adding two poles and the Nordic walking technique to your stroll, you can improve your overall health in at least five ways:

  • Burn up to 46 percent more calories than walking without poles
  • Build upper body and core strength
  • Reduce stress on the joints
  • Obtain the same aerobic intensity as running without the impact
  • Relieve shoulder and neck tension, due to the unique mechanics of using poles as you walk

Plus, anybody can learn Nordic walking. “There’s a small learning curve with Nordic walking, which is dependent on your body awareness, coordination and athletic ability, yet the basics take only about an hour to learn,” says Selena M. Moffitt, Nordic walking master trainer for Exel and personal trainer at Cascade Athletic Club in Gresham, Ore. And even though you have a pole in each hand, you’re still moving opposite arm with opposite leg, just as you do when you’re walking without poles, she says.

Another bonus: You can do Nordic walking almost anywhere, including on grass, dirt, concrete, sand — even snow.

It’s also an activity that suits all fitness levels, from the beginner who’s just starting an exercise program to the advanced athlete who’s looking for a new training tool to kick up the intensity. You can even enter full-length marathons with your poles, as select marathons are beginning to include Nordic walking divisions.

To get started, you’ll need a pair of Nordic walking poles. These have special features, including straps for your hands, spiked tips for walking in dirt or grass, rubber tips to put over the spike when walking on hard surfaces, plus a lightweight composition.

Expect to spend between $70 and $100 for a good pair of poles, which usually includes a helpful DVD that teaches you the basics. Higher-performance poles may cost more. To figure out which type is best for you, head to a sporting goods store or a shoe store that specializes in walking and try out different models.

You should also know that there are two types of poles: adjustable and fixed length. Because poles are fitted to your height, buy adjustable if you’re sharing with other people, advises Suzanne Nottingham, director of education for LEKI USA and spokesperson for the American Council on Exercise. Otherwise, the choice is yours.

For your feet, regular walking shoes will work. If you wind up getting serious about the sport, you might consider shoes specially designed for Nordic walkers.

Ready to give it a go? Most people can pick up the basics from the DVD, but nothing beats a hands-on lesson from a real-life instructor. So if you can, search the Internet for “Nordic walking” to locate instructors and classes in your area. Or call community centers, local health clubs or walking stores to find out if there’s a Nordic walking clinic near you. Then lace up those sneakers, grab those poles, and soon, you’ll wonder how you ever walked without them.

Karen Asp

Karen Asp is a freelance journalist who writes the fitness column for Allure and contributes to numerous other publications including Fitness, Prevention, Self, Shape, Woman’s Day and Women’s Health.She is also a certified personal trainer and group fitness instructor.

Copyright © 2010 Studio One Networks. All rights reserved.

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Week 1 Wrap-up ~ Banteringblonde on the Run

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runwifeylogo-03I took the week to get myself back in the running frame of mind.  I am a fair weather runner so winter tends to keep me in the yoga studio with a jaunt on the tread mill here and there.  My training schedule includes 3 runs a week right now.  Since I typically practice yoga 3-5 times a week normally I’ll used those classes to cross-train and strength build.  In my opinion anyone who participates in yoga is getting quite a bit of strength training just by lifting their own body weight.

Here is what my week looked like.

Monday 5/3 -  40 minute run easy

Tuesday 5/4 – 60 min Core Power Fusion Yoga/cross train

Wednesday 5/5 – (Rest)

Thursday 5/6 – 30 minute run easy

Friday 5/7 – 60 minute Core Power C2 Yoga/cross train

Saturday 5/8 - 5k paced run – I used my Nike+ iphone app to check my pace.  I wanted a point of reference since I’ll be flying to Atlanta for #racerelax weekend THAT I WON in just four weeks.  I’d like to turn in a semi decent time and while my long term training really requires work on increasing my distance, I’ll be giving special attention to my speed/interval training runs over the next few weeks.

The 5k race that I’ll be running is on June 5th and I thought it would be fun this week to highlight some other 5k’s around the country.  Watch for this post next Friday and please comment or email fiona.bryan at momactive.com if you would like me to highlight or find a race in your area on June 5th.

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The MomActive Challenge ~ Let’s Talk Training Schedules

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Last week Michele and I announced that we’d be training to run the Inaugural Disney Wine and Dine Half Marathon Weekend Oct 1-3.  No matter what your fitness level you can train for this race or any of the races we’ll run along the way.  We have LOTS of time and you’ll be amazed at how your body and mind transforms over the next 21 and a half weeks.  Did you know that most training schedules for a half marathon are only 12 weeks in length?  Yes, 12 weeks… just about three months.  We almost have enough time to train for a half marathon TWICE! When you look at it that way it doesn’t seem like such a big deal does it?

We decided to break the next 23 weeks into 3 phases, building a base in the first 8 weeks, using the 5k race as a training run prior to running a 10k.  When we get to the 3rd phase we hope to have inspired enough people along the way to be able to split into training groups so that we can customize schedules based on individual goals and experience.

Right now this is what it looks like….

Phase I:  8 weeks Build a Base (5k race at end of week 8)

Phase II:   2 weeks – Great place to jump in! (10k race at end of week 10)

Phase III:  12 weeks half marathon training

Each week we will post an example training schedule with options for different levels.  If you would like help customizing a plan that works for you please contact me at fiona.bryan @ momactive . com and I’m happy to help you out!  Michele and I will be documenting our training and posting our personal training schedules and logs weekly.  We’ll also be posting about the nutritional advice we receive.  If you’d like to join the official MomActive Team and cross post updates from your personal blog on MomActive, let us know!

To Get Started Read:  Preparing for Phase I of The MomActive Challenge

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You’ve got to move it move it ~ Get Moving

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walk-exerciseThe MomActive mission is to motivate and inspire women to take an active role in modeling positive behaviors for their children.  There is no way around it, an integral part of your wellness is movement. You must move to be healthy.  Your children must move to be healthy.  Movement is natural and how you move and the way you move is up to you.

HOW WILL YOU MOVE?

Start where you are.  If you haven’t exercised since high school, you probably shouldn’t head out and sign up to run an 8 mile race this weekend.  If you plan to follow along with our Get Moving series, you may be surprised to see that Beginner Track for Week 1 simply asks you to get up and walk.  That’s it. Walk three times this week and then try to take a longer walk at the weekend.  Where and how far?  That is up to you, but shoot for 20 minutes and see how you feel.  Experiment with how fast you walk.  Pay attention to your posture and pull your shoulders back, soak up the sun or whatever kind of day it is.  If you are already an active runner I challenge you to experience your body as you run.  Take note of your posture and stride.  How is your body moving?  Think about this because I’ll be sharing some amazingly powerful tips that will help you run faster and farther with less exertion.  This will come in handy if you are going to run the Inaugural Disney Wine and Dine Half Marathon with Team MomActive in October (or any of the many other fall half marathons around the country).

WIPE THE SLATE CLEAN

Michele and I are social media geeks, freaks, enthusiasts, however you want to label it, we believe in the power of communication.  We know that there are others like us that feed off of the energy and inspiration of others.  Today, I propose that you allow yourselves to step back and clear the slate. Forget failed diets, past attempts at fitness programs and all the other mind trash.  Regardless of your health or fitness level you can always benefit from taking a look inward.  Our lives and our bodies are not static, open your mind to the possibility that there is better and that it is attainable.

SET A GOAL

Goal setting is an incredibly powerful and motivating tool.  We speak about goals but how many of us have outlined our goals and plotted exactly what needed to happen in order to reach those goals?  The floating goal may make you feel good but without a plan it is just an empty intention.  I happen to enjoy running and I enjoy racing because I set a goal for each race and then create a plan with how I will achieve that goal.  If you have never run before and set a goal of running in a 5k race or local walk, you’ll need a plan.  The plan will take shape around what your goal in running/walking the race is.  If you are a new runner you might simply want to finish, and your training plan will take that into consideration.  If you are an avid runner you’ll likely have a different goal, perhaps to improve your time.  I often run a 5k race as part of training for a longer race.  No matter your goal you will need a plan.  Lucky for you MomActive can help you with that! You can follow along behind the scenes or you can make the leap and join our growing group of women.  We will help you identify races in your local area and set realistic goals.  MomActive Run/Walk clubs are already starting to form in Denver, CO and the DC Metro area where organizers will plan occasional meet-ups for longer runs. This is really exciting for me because I’m always looking for a buddy on those longer training runs!  Let us know if you’d like to start a club in your area and we’ll help you pull it all together.  Be sure to sign up for our Newsletter to receive more information.

Think you might want to get moving?  It can be hard to make that first step but we’ll be here, and we’ll be ready when you are!

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