Summer teams now forming- Core Team

Moms in Motion Kick Off

Our Summer season starts 8pm Monday June 13th

Train 8 weeks to tone and strengthen the whole body with a focus on the muscles attached to the spine and pelvis.
Join us for a fun workout with a wonderful group of women.

Summer Core Season
June 13- August 3

Mondays and/or Wednesdays 8pm
Two weekly workouts: Pick one or do them both!
meets at Laguna & Franklin

Exercise, meet other moms, feel stronger and fitter! All team workouts include warm up, resistance training, mat work and stretching.


Join us for our First Workout
New members can try one free!
Monday June 13th OR Wednesday June 15th

Women of all fitness levels encouraged
(workouts are not for kiddos, carve out time for mom!)

Cost: Annual MIM membership fee is $65
Local Team fee: $140 - 2 weekly workouts, $70 - 1 weekly workout

*This team does fill up. Register early to guarantee your spot.

Summer Philanthropy: Runnin for Rhett

Your RSVP helps with planning: momsinmotioneg@gmail.com 916-690-762

Run Walk Team begins June 18th
Triathlon Team begins July 16th

sharing

A client, and friend of mine just started a blog called motherhood faulosity. I read her first post feeling inspired and honored to be part of her journey to fitness. I fell behind and haven't checking in for a few weeks, so I jumped back online today to see what else she's been writing about. I'm blown away!

She's got a nack for writing in a way that makes you feel she's talking just to you, another mom struggling to justify "me-time." And I just can't get enough of a few of her lines...here are a few I'll be quoting:

"I have learned from my very wise uncle that muscle may weigh more than fat, but it takes up a lot less real estate!"

"So get going, re-name your workouts to Me Time. Me time isn't selfish, it is necessary. When you make it productive and worthwhile it is easier to make that step to take it."

"The women were awesome, and all in their own stages of their journey. There were women of every fitness level in that class, and we all sweated together, laughed together, and were inspired together."

Check it out and I bet ya feel inspired and ready to get movin' yourself!
Motherhood Fabulosity Link

Something fresh and new at MIM

Spring season is bringing so many new things to Moms in Motion, I just had to blog about it. I don't even know where to start!

Philanthropy is a big one, lets talk about that. Few women these days do not have a personal connection to breast cancer. Mine? My mom is a 6 year survivor, it barely gets more personal than that. Here are a few things we'll be doing to help spread awareness and funds for breast cancer.

- 1. Start today, schedule a mammogram annually as soon as allowed, do monthly exams yourself and encourage others to do so as well

- 2. Register for Race for a Cure- our team website will serve as our fund-raising hub. Event May 7, register, “sleep in” or donate on our team site. (untimed slow walk & timed run Options)

- 3. GNO clothing EVENT! Bring a few items, stay to eat, drink & chat….AND shop! Fri. May 20^th Sylvan. Friends, family, etc encouraged to attend

4. Speaker on breast cancer detection, prevention and education 5/21 sat 8:30am

That's exciting stuff, what else is new you say? Our Core team will add a new spin on the tried and true plank challenge. Whew, this one will challenge our new members and returning members alike!

Run Walk Team is adding more to the program as well. In addition to our gradual increase in milage for those new to the 5K & 10K distances, we'll challenge runners and walkers with more experience as well. Y'all will be doing some exciting repeats, hills, reverses and more to get your speed and endurance up to achieve your personal best this season. Each and every all team workout will also include strength training sessions. By combining cardio with resistance training, we give our metabolism a boost AND keep that fire burning up to 48 hours! So be ready to mix it up.

That's the "whats up" about Fitness and Philanthropy...I guarantee we won't leave out the Fun. This season will round out with a combination of our favorite team breakfast and end or season party. June 5th, mark out your calendar all morning so you can meet the MIMS for breakfast downtown at Capitol Garage. Yummmmmmmy!!!

Not to be missed, we have a "bonus" event this season and great opportunity to help out some young girls reach their fitness goals. Girls on the Run is a local program geared to helping girls in grade school train for a 5K and learn some valuable life lessons along the way. Each season many girls do not have a family member to do the 5K event with them.
THAT's where MIM steps in. We have the opportunity to be running buddies for these girls, or to volunteer to make the event go smoothly. Very exciting stuff.

Can't wait to get movin;...now tell a friend. Spring teams begin this week, the more the merrier in MIM!

Wendy

The Warrior...What?!?!?

This past weekend was a personal victory, and I must share with you why. Ted and I completed an event called the Warrior Dash...together!
It is a 3.5 mile run with at least 7 obstacles along the way. Before MIM, I would never have even considered participating in an event like this with my husband.
3.5 miles seemed like such a FAR way to run, my husband didn't run at all and worked out irregularly and I couldn't have imagined having the strength to climb up cargo nets, jump over walls or complete the other challenges.
I kid you not, the first one was a row of 4 beat up old cars we had to climb, jump, crawl or somehow get over!
MIM and my fitness career has truly changed all of that for me. I transitioned from a walker to a runner, corrected an injury with help from MIM sponsors & members, added more strength and core training and am motivated each day by the women around me doing the same things.
About the same time as I ran my 2nd 5K with MIM in '08 ( yup, running the whole thing!) and improving my time, my husband starting going to the gym more often....and started running. He'd not done this partly due to some foot issues, work and life style. His career in pharmaceutical had also "enlightened" him on the advantages of avoiding the high blood pressure issues running in his family. One morning, he even told a mutual friend that he was going to the gym because he had to keep up with me.
Since then, we have a friendly rivalry going, keep tabs on each others workouts, have run together with the kids on bikes, lift together at the gym and really make an effort to make our family trips and weekends include active activities. I also have to try and keep up with him!
So doing this crazy warrior dash with Ted was more than just a weekend event, I really felt it was another chapter in our lives together, and for me as a mom, wife and woman.
I share this with you because I want you to know that others have the same struggles with fitness as you do, that you are an Excellent role model to your whole family and that the support you give and receive with MIM can make the difference.

Please share your own story on this blog, the MIM facebook page, meetup page or any outlet you are comfortable with. It will give you strength and inspire others.

Let's keep movin together mamas!
Wendy

P.S. There was ALOT of mud involved too...

times are a changing

This has been one of the stranger months of my life. Just in an unsettled, change brewing, new schedule kind of way. I recently sold my StrollerFit business of 5 years off to two wonderful local women. Although I'm excited about the prospect of what they will be able to do for local moms with little ones it's left me adjusting to a totally new schedule. No morning classes to teach, I've actually been able to take a few at the gym.
That has lead me to discover that I'm a horrible participant in fitness classes now. Always critiquing the instructor, she didn't warm us up much, or hey lady why aren't you walking around cueing and correcting form, and my pet peeve, 2 stretches...really an hour of strength exercise and we only need 2 stretches?!
The wonderful part about the change is that I really do feel I'm able to put my full effort, focus and best into one fitness avenue rather than balancing two businesses. I now have time to add speed workouts the more experienced members need to get to the next level, I'm able to offer strength/core classes that are so important in preventing injury for runners and walkers and I'm able to start thinking of some fun ways to connect the families of this wonderful group of women.
I have also discovered that my Juice Plus+ business is much more than I originally expected. It turns out, I love teaching people about nutrition too! since May, I have learned so much from others at wellness presentations, listening to the great line of Juice Plus+ educational DVD's and great conference calls. I've discovered that this is another avenue that allows me to directly help others, but simply sharing what I've learned and have a passion for.
It truly doesn't get much better than that....so I guess I better get back to work before the kids get our of school. =)

I look forward to talking to YOU soon about Juice Plus+, Moms in Motion or all the crazy things our kids do.

In health,
Wendy Hoag

Challenge your balance

Loved this article on balance so much, I wanted to share it with you!

Challenge Your Balance

Let’s face it… everything these days is about balance… from diets to exercise… right down to balancing opposing muscle groups. But the type of balance we’ll discuss in this article is more fundamental. It’s the human function we depend on every day of our lives to get out of bed, to walk, or to play just about any sport – the ability to control your body as it moves through space. Simply defined, it's the ability to sustain your equilibrium (not fall over) when you're either stationary or moving.

To maintain balance, you depend on three types of sensory information. The position of your head is perceived by an apparatus in your inner ear. The position of your body is perceived by the visual input of your eyes, which tells you about your environment, and the sensors in your skin, muscles, joints and tendons, which "sense" the position of all of your body's parts in space (proprioception). When you close your eyes and lift your arm, and you know which way your hand is turned, that's proprioception; it's that internal sense of where you are in space.

Let's say you decide to hike the beautiful hills around Santa Barbara. In the beginning you'd spend a lot of time watching the foot path, just to keep from falling. But after awhile, the trail would require very little of your attention because you'd learn to adjust to the terrain by the "feel" of your feet, thereby increasing your balance through proprioception.

To test your balance, try standing on one leg for 30 seconds and then switch and try it on the other leg. You'll probably find that you're better at balancing on one leg and not the other. Then, to recreate the balance required when you encounter an unstable surface, like lumpy grass, try standing on one leg again, but this time use a soft surface such as a foam pad or balance disc. To further spice up the challenge, try performing both of these exercises with your eyes closed. As this sequence suggests, balance training is progressive; once you're able to maintain stability, new challenges are needed to further adapt.

Movements that take place on one leg at a time, like walking, running and rollerblading, involve constantly losing your balance and then regaining it again. The quicker you can regain it, the safer the movement becomes. If you watch inline skaters, you'll notice that the better skaters appear as though they never lose their balance, when in fact, they are constantly losing their balance; they just regain it so quickly that no one notices. Those who are cruising along gracefully have learned to maintain their balance while rapidly responding to the changes in their environment, which is the key to success in all of the activities of daily life and sports...

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Feel free to use this article in your publication or website. The only requirement is the inclusion of the following, after the article...

Article by Mikki Reilly, BA, MFS, of FitnessTransform. Visit her web site, www.fitnesstransform.com for the most up-to-date news, information and tips that will help you transform your health, fitness and overall quality of life.

movin mamas

After two exciting info meetings, the summer Moms in Motion teams are gearing up to get movin!

Several moms are signed up to do their first half marathon, or their first 5K! Many are coming back for more and adding one more notch to their belts.

Each season, I love to see returning faces eager to get going again and m
aking new goals for themselves. Its just as exciting to see how each person looks to her fellow mims to help that person reach their goals as well. Such a wonderful group to be part of, and to be supported by.

This season, it's equally inspiring to think of ways to support the philanthropy of the summer, cases for cheer. They are an organization,started by a little girl and her mom, that sews pillow cases for local cancer patients. What a difference a pillow case can make. And all we have to do is help sew, spread the word and invite others to do the same. OOOO and don't miss the beauty for a cause event on August 14th or the sewing event on August 12th. See details and RSVP for both on our MIM meetup group calendar.

What's stopping you mama? There is still space on both the Strength, core and More team (starting up in August) AND the Run/Walk team starting up this Saturday.

Call 916-690-7624 or email me directly for info today, or invite a friend. The more the merrier is our motto!

Moms In Motion Summer Team

We’re a supportive group of women, training together for a culminating event, helping out a local charity and having a great time along the way.

Info Meetings:

Wed July 14th 10:30am Elk Grove Park

Thurs July 15th 7pm Running Zone

Summer Teams:

Strength, Core & More Team

Run/Walk Team

Philanthropy:

Cases For Cheer

RSVP Today:

www.momsinmotion.com 916-690-7624

The warm up is not optional

The length of your warm-up determines how thick the synovial fluid is that acts as a shock absorber for your joints.

How long do I warm up? 3-5 minutes should do it for most of us. Pregnant women need to warm up for a longer period of time because they produce less synovial fluid. If you are expecting, shoot for the full 5 minutes. Skipping your warm up can not only put you at greater risk for injury, but also make your workout less effective.

An effective warm up can be as simple as a march in place, or brisk walk. A full aerobic warm up is great if you're preparing for a cardio and strength workout such as StrollerFit. Runners and walkers will benefit from moving joints and reminding them of their full range of motion. High knees marching, swinging straight legs forward and back, doing quick calf raises will warm up the legs and hips. The upper body needs some warm up too: swing arms with bent elbows, straight arms and from shoulder to shoulder.

Whatever you chose, get that heart rate up and move those joints before adding in weight, resistance or any jarring movement. Now get out there and move mamas!

Injury proof that body!

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

Restore the Core works!

In addition to ongoing classes, I also teach Restore the Core to private groups in their homes. Kathy, has been doing a private class just once a week for the last 9 weeks and has really felt a difference in her body. Here are her words:

"Last weekend I wore a cute blouse "tucked in" to my jeans!!! Woo-hoo!!
I have been in RTC for 9 weeks and have noticed a real difference in the way I feel. I can really tell a difference in the way I carry myself and my posture. I am much stronger in general and my waistline is getting smaller. My youngest baby is 25 - It's never too late to feel good! :)

Thanks, Kathy"

This keeps me motivated to help more mamas!

private classes

I'm jumping into uncharted waters and so excited about it! Restore the core is such a powerful format, and it seems just perfect for moms groups. Tonight we have a group of 6 starting a class in the backyard while the hubbys and kids play inside. fun!

What is it you ask?

restore the core™ helps moms…

• Lose the low belly sag!
• Restore strength to the abdominal wall
• Improve pelvic floor function
• Regain proper posture
• Tighten all the core muscles
• All ages & abilities guaranteed to see results
• You will see and feel a difference!

Details on the private classes?

Grab at least 5 friends, a mat and pick a day that will work for the next 6 weeks, it’s an RTC party!

• Want an am class but don't have childcare! Set up your playroom.
• Kids in school? Gather other class moms.
• Exercise during sports practice, you decide!

Loaner equipment available.

How much?

$60.00/person for 6 week session

Do you have ongoing classes?

YES! There are ongoing classes in Elk Grove and Lodi.
Visit www.strollerfit.com for details. Or call us 916-690-7624

ribbon week successes!

Raise your hand if you'd like to reduce the distance around your midsection by 2.5 inches.

Krissy K and Shannon D did just that! Every 2 months in restore the core we pull out a set of ribbons and wrap them around our waists at the belly button. We cut 2.5 inches off their ribbons this month! Way to go mamas...that restore the core class is working!

By focusing on form and function of the core muscles (each one that attaches to the spine and pelvis) we are teaching them to balance out and really do their jobs effectively. This can make a noticeable difference in how your pants fit too! Ask Krissy and Shannon. ;)

Come try it yourself! Your first class is always free...ask about specials too!