After hearing about yet another friend with a back injury from doing a normal, every day task I felt compelled to say something. One of the perks of bearing our children is alot of stretching, loosening and sagging in many parts of the body...including the abdomen and core. Vaginal delivery or cesarean..same result in this department ladies. I know, I know, this is not something any of us need to be told. We know it! We feel it! We live it!
So the news is this, you CAN do something about it. I quote, "Retraining the core muscles will allow a mom to move through her life with lower risk of injury to her back, less muscular fatigue, less energy loss and greater self esteem." Straight from the restore the core instructor manual. Every single week, someone tells me or emails me about their personal experiences as they build core strength. It doesn't always sound like the quote, but it always is a version of it. "I find myself sitting up taller in the car." "My low back doesn't ache anymore after 30 minutes or MORE of rocking the baby in the middle of the night." " I bought a new pair of pants yesterday... a size smaller than I wore before having my child." "I can run without fear of peeing my pants." Don't be alarmed, these are actual quotes from actual moms. How could I make this stuff up if I wanted to?
What is my core? you might ask. Well, your core consists of all the muscles that attach to your spine and pelvis. These include abs, back, legs, hips and more. By training or retraining all of these muscles to balance each other out and work together you build a strong core. A woman with a strong core will actually engage her core muscles before moving her arms and legs. For example, if you have to reach across your body to quickly catch a bouncing ball (or sprinting 2 year old) while twisting you are much less likely to injure yourself if you have engaged all the core muscles first. Ha ha! Saved from days of ibuprofen, ice, walking slowly and explaining to a child why you can't roller skate with her today.
The restore the core format does just this. A hundred sit ups a day will train your rectus abdominus (the "six pack" muscles down the front of your body) but it will not strengthen your back, obliques or hip flexors that can save you from injury. In each class, we strengthen the core muscles one by one and increase the challenge over time. And there is hope for those of us who have "babies" who are not babies anymore. No matter how long ago you had your children, you'll benefit from this class.
Come try it! Your first class is free. www.strollerfit.com
Tuesday, January 26, 2010
Wednesday, January 13, 2010
Making exercise a habit...not a daily decision
10 ways to make Exercise a Habit
Your best bet for health is to start a lifelong fitness habit. But you may find yourself breaking that habit unless you find ways to keep it fun, fresh, and energizing. So, what gets in the way of lifelong fitness? Most people cite boredom, lack of time, and no motivation as reasons why they stop working out. Here, we've got ten great tips for making exercise a habit you'll never want to break.
Make it fun. You're more likely to exercise if it's enjoyable. Choose sports you love or want to learn. Work out with friends. Blast your favorite music.
Put your health first. Take yourself off the bottom of your to-do list and give your health the #1 position it deserves. Making exercise a habit means you'll be around longer for all the people who depend on you. This is important when you are a mom, we put everyone before ourselves and then our health suffers.
Save the date. Make a daily appointment with yourself for fitness. Treating exercise like you would a business meeting, dinner date, or medical appointment will help you take it seriously. (My StrollerFit workouts are in the calendar and I try not to make appointments during them, so as not to miss a workout or the other moms!!!)
Mix it up. Nobody wants to do the same old thing every day. Cross train or engage in multiple sports or exercises to keep your mind and body interested. (which we do everyday in StrollerFit)
Keep a diary. Write down what you did, or didn't do for fitness each day, and review it weekly. If you find you're skipping certain days or taking shortcuts, evaluate what might be standing in your way. Were you too busy, tired, or bored? Consider more convenient times of day or locations for exercise.
Pick the right time. Most people who successfully make exercise a habit work out out either first thing in the morning or on their way home from work before other commitments and responsibilities take over their schedule.
I thought these were great tips for my StrollerFit moms as we begin the Mommymuscle challenge
Your best bet for health is to start a lifelong fitness habit. But you may find yourself breaking that habit unless you find ways to keep it fun, fresh, and energizing. So, what gets in the way of lifelong fitness? Most people cite boredom, lack of time, and no motivation as reasons why they stop working out. Here, we've got ten great tips for making exercise a habit you'll never want to break.
Make it fun. You're more likely to exercise if it's enjoyable. Choose sports you love or want to learn. Work out with friends. Blast your favorite music.
Put your health first. Take yourself off the bottom of your to-do list and give your health the #1 position it deserves. Making exercise a habit means you'll be around longer for all the people who depend on you. This is important when you are a mom, we put everyone before ourselves and then our health suffers.
Save the date. Make a daily appointment with yourself for fitness. Treating exercise like you would a business meeting, dinner date, or medical appointment will help you take it seriously. (My StrollerFit workouts are in the calendar and I try not to make appointments during them, so as not to miss a workout or the other moms!!!)
Mix it up. Nobody wants to do the same old thing every day. Cross train or engage in multiple sports or exercises to keep your mind and body interested. (which we do everyday in StrollerFit)
Keep a diary. Write down what you did, or didn't do for fitness each day, and review it weekly. If you find you're skipping certain days or taking shortcuts, evaluate what might be standing in your way. Were you too busy, tired, or bored? Consider more convenient times of day or locations for exercise.
Pick the right time. Most people who successfully make exercise a habit work out out either first thing in the morning or on their way home from work before other commitments and responsibilities take over their schedule.
I thought these were great tips for my StrollerFit moms as we begin the Mommymuscle challenge
Monday, January 11, 2010
Wow how time flies!
Is it true? Was it really mid December when I last posted on my blog? Geez, how time flies when you're having fun.
Preparing for the Moms In Motion 2010 kick off party this Thursday has kept me busy, busy this last week. Not to mention planning the mommymuscle challenge that starts next Monday! wowza, there is some excitement going on these days.
Elk Grove mamas, really, put aside the excused and get moving. There are so many options for exercise in our lovely little town! Can't wait to help you reach your goals, feel better as a woman, mom and wifey. See you soon.
Preparing for the Moms In Motion 2010 kick off party this Thursday has kept me busy, busy this last week. Not to mention planning the mommymuscle challenge that starts next Monday! wowza, there is some excitement going on these days.
Elk Grove mamas, really, put aside the excused and get moving. There are so many options for exercise in our lovely little town! Can't wait to help you reach your goals, feel better as a woman, mom and wifey. See you soon.
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