Kim and her family before changing their diet
Today I want to share a story of a mom named Kim and her 7 kids, yes I said 7! I met her through my Fit Moms For Life DVD program and then went to ND and did a bootcamp out there for a bunch of her friends. She just launched her own FMFL community at a recent elementary school orientation and has 36 women who have committed to working out together each week and getting together intentionally to support on another and develop authentic relationships!
I recent wrote a post on “How much money are you wasting?” This story you are about to read goes pretty well with it.
Here it is in Kim’s words:
“I always thought we were doing pretty good with what we were eating. The kids ate school lunch and I was taking a freezer meal to work for every day. Kevin ate a lot of bologna sandwiches with Miracle Whip and Cheez Whiz, and we had a lot of macaroni and cheese for dinner. Kevin didn’t really have a severe weight problem and I was maintaining a 30 lb loss that I achieved with Weight Watchers, with freezer meals and a lot of fat free foods. Aside from your typical kids’ sicknesses, we didn’t have anything major wrong with us, and I was proud to be feeding nine people on a strict grocery budget. I sometimes made it a game to see how cheap I could get our food. It did seem like I took a lot of days off of work because of colds and flu, and we were always in the clinic with somebody. That seemed to be part of having seven kids.
Kevin’s job required a lot of lifting and twisting and he was at the chiropractor a few times a week. His chiropractor finally referred him to a medical doctor who started a series of X-rays and MRIs. The diagnosis was bulging discs and the treatment plan was physical therapy and probable surgery down the road. Kevin wanted to avoid surgery at all costs, so he started seeing a wellness chiropractor in another town. She did a lot more than adjust his back and send him on his way. She started picking apart his diet. What could his diet have to do with his back? We thought she was crazy, but continued to make the changes she suggested.
The first thing to go was the 6-10 cans of Coke a day. Along with the pop, the candy was stopped as well. She also suggested we throw out all processed foods, white flour and white sugar. Click here to learn about all the dangerous effects of sugar. She introduced us to the world of organic fruits and vegetables and we started eating different kinds. We sometimes make a game out of how many different colors we can get on our plate. She also started a fire in Kevin for knowledge about nutrition.
With her guidance, we threw out all of our vegetable oils and purchased coconut oil for cooking. I was already buying butter instead of margarine. Not because I knew that margarine was such an unhealthy fat, just because I liked the flavor of butter, better. We started the whole family on cod liver oil supplements. Kevin continued to research and I started modifying recipes and learning how to cook and bake with different flours and sugars. I was still of the mentality that good moms bake cookies for their kids, and that kids need treats.
Kim's family after
We learned the importance of eating grass-fed meats and free range eggs. We started making changes to the dairy we were consuming as well and went from skim to whole milk for the whole family. Our pediatrician was not excited about this change. He disagreed about the fat content in whole milk. We merely smiled and continued on, believing in what we were doing.
It wasn’t long in to our changes that one of our triplets started having problems in school and we took him in for hearing tests. He ended up being diagnosed with ADD. The first (and only) suggestion we received from the child psychiatrist was medication. Not wanting to go down that route, we researched ADD and discovered that some people have problems with focus and hyperactivity because of gluten intolerances. We decided to take the whole family off of gluten for a while and see what happened. This was a difficult change as gluten free food is not the best tasting. Little by little, we eliminated grains. This made meals a lot more difficult, because I relied a lot on pasta or grilled cheese sandwiches for quick and easy meals. We had to modify some more, but we got used to it pretty quickly. We still eat gluten-free pastas from time to time and occasionally I will purchase a loaf of Ezekial Bread, but we really eat very little grains.
Sometimes, I second guess the latest changes Kevin wants to make, but they are validated to me every single time I receive my Fit Mom’s For Life dvd in the mail and listen to Tracy Hittman’s nutrition segment. This makes me feel better that we are making the right decisions, but the biggest indicator that things are going really well are all the radical changes we are seeing in our health. So, while our grocery budget has easily doubled, the changes we have seen in our health have been priceless.”
Day One
Breakfast
Choice of:
Nitrate Free Bacon and Free Range Eggs
Greek Yogurt Smoothie
(Greek Yogurt, Frozen Fruit, Milk, Protein Powder)
Lunch
Grass-Fed, Nitrate Free Hotdogs
Assortment of Fresh Fruit – (melon, grapes, berries)
Cottage Cheese
Dinner
BBQ Chicken Legs
Dilled Baby Red Potatoes
Assortment of Fresh Vegetables – (carrots, celery, broccoli, cucumber)
Day Two
Breakfast
Choice of:
Nitrate Free Bacon and Free Range Eggs
Greek Yogurt Smoothie
(Greek Yogurt, Frozen Fruit, Milk, Protein Powder)
Lunch
Romaine-Spinach Salad
Baked chicken breast, cheese, broccoli, carrots, ranch dressing
Assortment of fresh fruit
Dinner
Meatballs (made with grass-fed beef)
Mashed potatoes and gravy
Asparagus or Green Beans
Day Three
Breakfast
Choice of:
Nitrate Free Bacon and Free Range Eggs
Greek Yogurt Smoothie
(Greek Yogurt, Frozen Fruit, Milk, Protein Powder)
Lunch
Chili topped with greek yogurt and cheese
Assortment of Fresh Fruit
Dinner
Beef Roast
Baked Potato
Assortment of Fresh Vegetables
Snacks include: String Cheese, Yogurt, Organic Granola Bars, Apples and Peanut Butter
Most fruit and vegetables are purchased organic. We try to follow the Dirty Dozen List.
Stay tuned for part two were Kim talks about what changing their families eating habits have done for the family. It is pretty shocking!
Do you have questions for Kim? Please feel free to ask her in the comments section below?
Last week I was able to get a glimpse of where I believe my business and vision is going. I recently did a post about what some of my core mission statements and beliefs are regarding what it means to be a Fit Mom For Lifer. Click here if you missed it.
I have spent the past 2 years reading tons of books, talking to some of the biggest names in coaching, and getting advice from anyone who has produced results in the areas I am looking to go into, and I am about ready to launch a world wide Fit Moms For Life movement with the goal of reaching 1,000,000 (I like typing that number out) moms by the end of 2015. This is a huge goal, that will take an incredible amount of work, but I am ready and excited about the possibility of helping transform the lives of 1 million moms. Think about it, not only would those 1 million moms be transformed, their 2 kids (on average) will have a better life, their husband/significant other might be positively influenced, and they will probably help at least 3 other friends become healthier. So if we help reach 1 million, we have touched at least 5 million! That gets me excited. But I can’t do it without your help, actually if I do my job, I won’t be the one transforming the lives, it will be YOU! I will just be their to guide.
I am not going to go into detail of the structure that is going to be created, but basically I am going to help train and build up moms who raise their hands and want to be leaders in their communities. They want to help empower women through weight training, eating right, positive thinking, changing their environment, and surrounding themselves with only positive like-minded individuals. They will get together in authentic community, where they can open up with each other and talk about their struggles, and celebrate their successes. A community of like-minded moms who put themselves first, in order to be the best they can be for others.
If this is something that interests you even a little, click here. This will send you to a page where you can enter your name and email and be on a special list that will be used to ignite the movement once I get the ball rolling within the next 6 weeks.
But today I want to share with you a couple of moms who are already ahead of the curve and have done exactly what I have been envisioning!
Kim (left), Patty (right)
Meet Kim and Patty. They live near Fargo, ND, in the middle of nowhere. They have large farms and big families. One day Kim was searching on youtube for burst workouts and found a video I did on burst training. Her and her friend Patty had just finished half marathons, and to their horror, GAINED weight! If you have been reading this blog for awhile you will not be surprised by this, but for most it seems impossible to be doing so much exercise and getting fatter. They both signed up for the FREE trial Fit Moms For Life DVD and CD and I guess you could say the rest is history.
It has been very fun to work with moms who are pregnant, helping them get ready for birth. In some way it makes me feel like I have helped contribute to the health of the baby in some way. Even if this is not actually the case, it still makes me feel good 
. What I enjoy even more though, is training a mom all the way through pregnancy, and then helping her get into the best shape of her life right after pregnancy. If it is a natural birth, we usually start back up with Fit Fun Bootcamps or MamaTone after 3-4 weeks and, if it is a C-section, 6-8 weeks after delivering.
At the bottom of this post I would love to hear your experience with exercise and pregnancy
Here is a video I shot last week with one of my MamaToner’s, Jenny, who gave birth 8 days earlier to her 3rd child. She consistently came to class through the 9 months, even though she has two other small children and works a full time job… So much for not having the time to workout!
It is great to hear the stories from the moms, especially who have now had multiple kids and didn’t do my specific type of training for their pregnancies before, and the difference they feel now with the proper heavy strength training and intense cardio.
Nearly 100% report:
-More energy during pregnancy
-Less inches gained
-Shorter delivery
-Feel better and better mood
-Bounce back quicker after giving birth
It is at this point where I need to remind you to check with your doctor before doing any exercise program.
-Avoid lying on your belly once it becomes uncomfortable, generally between months 4-6.
-Decrease the intensity of workouts by one or two notches
-Make sure you are hydrated
-Make sure to keep breathing and not holding your breath
-Be careful with high impact and side to side movements, since the hormone relaxin is causing joints and ligaments to loosen up.
If you are looking for a program that will help you stay in shape during pregnancy or help get you in shape after giving birth, I have two powerful programs for you to use.
1. Fit Moms For Life is a monthly DVD program featuring total body workouts that can be broken up into 30 minute chunks. There are well over 1000 moms on the program right now getting amazing results. In order for you to sample it, I am giving away the first month free (just pay shipping), you will receive a DVD, CD, and some meal plans and bonuses. There is no obligation to continue with the program. Click here to learn more and to get started today risk free.
2. Buns Guns Back and Shoulders DVDs is a 4 DVD set that has very short workouts that target certain muscle groups and work them much harder than could be done if it were total body training. Click here to invest in this program.
I would love to hear your experience with exercise and pregnancy
I am a little slow to share this story with you, but here is a great transformation from a woman, who didn’t let her physical limitations stop her from changing her life. I have never met Patrice, but hopefully will one day! Patrice, I would love to have you comment at the bottom of the post to let everyone know where you are at today.
To have results this quick takes almost 100% discipline and perfection. These results aren’t typical, but are possible for many who trade in their old unhealthy habits for new healthy ones.
Patrice’s eating is very good. High protein, small frequent meals, all natural, grass fed/wild, and not much cheating at all.
I hope you can take a few new ideas for food items, and if you aren’t currently part of a consistent workout program, think about trying my Fit Moms For Life DVDs. You can try the first month out for just $7.95!
Patrice’s Journey
Patrice Before
On November 30th, I started my journey to become healthier. Putting myself first was the hardest thing to do, but making the commitment to being healthier is the best decision I have ever made. I try to exercise 5 days a week. I alternate between the Fit Mom’s for Life DVD and the Got Core DVD. I keep a journal and write in it everyday. I keep track of measurements, what I eat and drink, exercise, and how I feel. The journal helps to keep me honest to myself!
In 2005 I developed spinal stenosis and lost the feeling in my legs and feet. The stenosis affected by balance and I could barely walk. 4 years of acupuncture later, I have regained some feeling in my feet and legs and am slowly getting my balance back. I felt ready to attempt exercise again. I saw Dustin on the morning news station and checked out his website. I immediately wanted to order the DVD but emailed Dustin to get his input due to restrictions I have from back surgery (rods and spinal fusion). I ordered the DVD, and was very pleased w/how the DVD’s were set up. I have to modify some of the cardio but am able to do the workout. So if you have some health issues – YOU ARE NOT ALONE.
I LOVE to cook and cook most everything from scratch. It does take time but I really enjoy it. I feel we eat pretty healthy but I did cut back on the amount that I eat, I am trying to eat more fruit and look at what I eat from a nutrition standpoint that I learned from the phone coaching series w/Tracie. I drink a lot of water and green tea from Cha Cha Tea. I like coffee in the morning but instead of drinking traditional coffee, I drink Teeccino coffee which is decaf and made of herbs, roots, etc. Please note: I cook all of my veggies and omelets in coconut oil. We garden and process our own herbs and freeze our veggies. We make and can our own tomatoes, tomato sauce, marinara sauce, etc. I make bread every week and add things like nuts and flax, etc. My husband and I hunt and fish so most of what we eat is wild game and fish.
Stats
The first numbers are from Jan 20, 2010 and the second are from Feb 27, 2010!
Weight 195 (Nov 30th) 180
Chest 38 34-3/4
Waist 37-1/2 35-1/4
Abs 39 35-1/4
Hips 47 44
Arm 13 12-3/4
Thigh 22 22
My pictures: I have included a “before” pic and a “right now” pic. The “after” pic would be when I reach goal #1 (loosing another 20 pounds).
I can barely contain myself…….I have been doing my measurements as you suggested and I was blown away w/my results when I compared them to the last time. I have never gotten these results before! I am really enjoying the DVD’s.
- Patrice 5 Weeks Later
Day 1
Breakfast – Quail egg omelet w/veggies and milk
Teeccino Coffee w/one packet of Stevia
Glass of water
Snack – Kashi granola bar and banana
Glass of Water
Lunch – is almost always leftovers from what I cooked for dinner the night before, in this case it was Veni Mexican which is Veni meat casserole w/salsa and re-fried beans and a glass of water
Glass of green tea
Snack – apple and one piece of cheese
Water
Before Fit Mom’s workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters
Dinner – blue gills and homemade sweet potato fries, homemade bread and milk
Glass of green tea
Day 2
Breakfast – home made bread w/natural peanut butter and fruit and milk
Teeccino Coffee w/one packet of Stevia
Glass of water
Snack – banana and small bowl of cottage cheese
Glass of Water
Lunch – salad (mixed greens, cucumbers, cottage cheese) and Veggie Sandwich on whole wheat bread
Glass of water
Glass of green tea
Snack – Homemade Hummus on crackers
Glass of water
Before Abs workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters
Dinner – Veni Stew (tomato based) over brown rice and mixed veggies and salad and milk
Green tea
Day 3
Breakfast – 10-Grain hot cereal w/fruit and homemade whole wheat toast and milk
Teeccino Coffee w/one packet of Stevia
Glass of green tea
Snack – Kashi granola bar and banana
Glass of Water
Lunch – leftover Veni Stew and veggies.
Glass of water
Glass of Green Tea
Before Fit Mom’s workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters
Dinner – Wheat Spaghetti w/veni hamburger and homemade tomato sauce and salad and milk
Green tea
Day 4
Breakfast – Quail egg omelet w/veggies and milk
Teeccino Coffee w/one packet of Stevia
Glass of water
Piece of fruit and kashi granola bar
Lunch – leftover spaghetti and salad
Glass of water
Snack – fruit and piece of cheese
Chicken w/mixed veggies, salad and milk
Glass of green tea
Day 5
Breakfast – 10-Grain hot cereal w/fruit and homemade whole wheat toast and milk
Teeccino Coffee w/one packet of Stevia
Glass of water
Snack – piece of cheese and fruit
Water
Lunch – left over chicken and veggies
Glass of green tea
Before Fit Mom’s workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters
Dinner – turkey w/hominy, salad and milk
Green tea
Day 6
Breakfast – my husbands makes what I call goulash – eggs w/left over meat and veggies and home made toast and coffee
Water
Banana and small bowl of cottage cheese
Lunch – homemade celery soup and homemade bread w/water
Before Abs workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters
Dinner – Homemade falafel on homemade pita bread w/tahini sauce, veggies and Baba Ghanoush
Green tea
Day 7
Breakfast – Quail egg omelet w/whole wheat toast and coffee
Water
Snack – hummus on crackers
Water
Lunch – left over falafel
Water
Fruit for a snack
Dinner – quail, sweet potatoes and salad and milk
Green tea
When I took my measurements I could barely contain myself when I saw how much progress I had made in such a short time. The hard work IS PAYING off, but I still have quite a ways to go.
Do you have any questions for Patrice?
This might be one of the most exciting blog posts that I have written! I wasn’t planning on sharing this for a couple more months, but my passion and excitement for it cannot be contained any longer and I must share with you what it is.
I have mentioned before, that my goal once I graduated from college just over 3 years ago was to help transform the lives of 1 million moms. When I made this goal it seemed very daunting and I believed it would take my whole adult life to achieve. But I have spent the past 3 years investing in my education and knowledge and with the power of technology and the passion of people like you, I am very confident that this goal will be attained by the end of 2015, if not sooner.
In the upcoming months I will be unveiling my plan of how I believe this will occur and how each of you will play an integral role, but for now I would like to share with you the big vision. I see thousands of small grassroot groups of moms popping up around the world who follow my Fit Moms For Life Program and are there to support each other to achieve the unthinkable. I want to take the same powerful community that I have help form locally in Madison and bring it to every community in America and around the world. I don’t see this being done by franchising and fancy, expensive certifications, but rather by ordinary moms who happen to be very passionate about my vision and who take the lead to form their own Fit Moms For Life groups in their communities. As word spreads, so will the number of groups and the amount of positive change we can achieve.
I will be the visionary and help provide the guidance and resources, but then you become the mouthpiece and the one who is able to help transform the lives of other moms, just like you have been transformed. Like I said, in the next couple of months I will be sharing more specifics with you on how this will be done, but for now, you can continue to talk about the vision and get as many moms as you can receiving the Fit Moms For Life DVDs as well as getting them on this blog/community to help them see the vision more clearly.
I have been working hard at creating the vision and purpose statement. I need your help: please comment in the box at the bottom of the page with which points you really like, which ones you disagree with, or what should be added.
I hope you can see by the mission statements, this goes SO far beyond working out and eating healthy; it is a complete lifestyle and mindshift change.
I feel like I HAVE to do this because:
I am SICK of seeing moms come to me worn down
I am SICK of seeing moms who lack all self-confidence
I am SICK seeing moms feel like their lives are spinning out of control
I am SICK of seeing moms have to go through specific struggles alone when there are others right next door, at their jobs, in their communities who are also struggling alone with the same issues
I am SICK of seeing moms struggle with body issues and eating disorders
I am SICK of seeing moms feel like there is no hope
So here are some of my ideas for this community
Brand/community name: Fit Moms For Life
Slogan: Real Moms, Real Results, Real Community
Possible mission statement/creed:
-I put myself first
-I actively seek out others who are going to help make me a healthier person
-I look for others who are struggling to become healthy and invite them into my support system
-I take the time to become educated about the foods I put into my body and then pass that on to my kids
-I set aside time each day just for myself to recharge my batteries so I can serve others better
-I overcome the notion that I must be average; it robs me of my chance to be extraordinary and leads me to the mediocre
-I look at things from only an optimistic point of view and find the good in everything
-I don’t settle for anything but the best in my life in all areas
-I distance myself from as many of the negative influences that surround me as possible
-I strengthen my physical body by doing intense resistance training at least 3 times per week
-I physically push my body past where it wants to go in order to achieve the unthinkable
-I passionately share my story and my knowledge with anyone who will listen
-I see the world from an “anything is possible” attitude instead of the “nothing is possible” attitude
Can I count on you to help? What statments should I add to this? What should I take out? Any other comments and advice you can give? Please share below. It is your input that is going to make this happen!
Awhile back I introduced you to an amazing mom who have transformed her body through the Fit Moms For Life DVDs. She transitioned herself from a long distance runner who was frustrated about not being able to lose her last 20 pounds, to a mom of three little kids who is now in the best shape of her life and extremely toned! Click here to read her entire story.
She has a very strong background in running, so I have asked her to share with you a running plan that can also incorporate resistance training. Karen has been interning with me the past 5 months and is now a certified trainer and will be opening up my brand new Fit Fun Bootcamp location in Waunakee! I am super excited to have her as a trainer. So if you know anyone in the Waunakee area, mark your calendars for May 3rd, the first day of outdoor bootcamp!
Incorporating Strength Training Into a Running Plan
Karen before, very active and fit, but not as toned as she would like
My name is Karen Endres and I am an avid fitness runner, track and cross country coach and currently studying to become a personal trainer. I have completed many, many distance races including a marathon. While training for long runs, I often noticed that I gained weight and did not see the muscle definition I desired and expected after logging 100′s of miles. After the birth of my third daughter in 2008, I immediately jumped back into running but was not seeing the weight loss results I desired. I then turned to strength training and burst/interval training. The results were more than expected, weight loss and five minutes off my 5K run time.
Strength training is one of the most important things you can do to enhance your running program. Whether you are training for a 5K, 10K or half-marathon by incorporating weights you will experience the following benefits:
1. Improve your race time(s).
2. Prevent injuries.
3. Help control/lose weight.
Depending on the length of race you are training for and the amount of time you have each week, I recommend adding 2-3 days of strength training to your running program. The type of strength training in Fit Moms For Life, Bootcamps and MamaTone classes will provide you with strong, long and lean muscles that will not only complement your running but take you to the next level.
Karen after 8 months of Fit Moms For Life Weight Training and Interval Training Workouts and 20 lbs lighter
Strength training will improve your race times. In my 10 years of experience as a running coach, the athletes that work on muscle and core strength have the most improvement in their performances. Stronger muscles help in many areas of running. You can execute proper running form more consistently and longer. A strong core allows you to drive your legs forward and up with more power. Using a weight training program that moves quickly through the exercises improves your overall cardio conditioning as well.
If you are only running, you will find certain muscles get very strong like your quadriceps while others stay weak such as your hamstrings. Incorporating strength training and core exercises will help you keep all muscle groups strong. This helps your performance but more importantly will help keep you injury free.
As Dustin has said many times on this blog, long distance cardio does not effectively burn fat. Strength training and running bursts/intervals increase the fat burn and therefore help you to maintain or lose weight while training for a run. An additional benefit is bursts/intervals help teach your muscles to react faster and turnover quickly therefore increasing your running pace. You can’t just decide to run faster, you need to teach your muscles the proper form and how to turnover.
Adding strength, core and interval/burst training will bring great results to your fitness program. Whether you are looking to race a 5K or complete at half-marathon. These elements will keep you healthy and running stronger than ever. Good luck and run hard.
Sample Workout Week
5K Training incorporating strength and core. A few things to keep in mind. To prevent injury do not add running miles too quickly. The commonly known rule of thumb is to increase your weekly mileage by no more than 10%. The running workouts below can be adjusted to fit your mileage goals for the week.
Day 1
5K Interval Ladder Run
(If using a treadmill use a slight incline 2% – 4%. If running outdoors, use a varied terrain.)
4 minute warm-up – comfortable pace where you could hold a conversation (example – 6mph)
18 minutes of 1 minute intervals (1 minute interval & 1 minute at resting pace)
1 minute @ 7
1 minute @ 6
1 minute @ 7.5
1 minute @ 6
1 minute @ 8
1 minute @ 6
1 minute @ 8.5
1 minute @ 6
1 minute @ 9
1 minute @ 6
Now walk the ladder back down (9, 6,8.5, 6, 8, 6, 7.5, 6, 7, 6)
2-4 minute cool-down to get you to a total mileage of 3.25
Day 2
30 – 40 minutes of Strength Training & Core
Day 3
20 minute Interval Run
(If using a treadmill use a slight incline 2% – 4%. If running outdoors, use a varied terrain.)
5 minute warm-up – comfortable pace where you could hold a conversation (example – 6mph)
10 minutes of 30 second intervals (30 second interval & 30 seconds at resting pace)
30 seconds @ 7.5
30 seconds @ 6
30 seconds @ 8
30 seconds @ 6
30 seconds @ 8.5
30 seconds @ 6
30 seconds @ 9
30 seconds @ 6
30 seconds @ 9.5
30 seconds @ 6
Now walk the ladder back down (9.5, 6,9, 6, 8.5, 6, 8, 6, 7.5, 6)
5 minute cool-down
Day 4
30 – 40 minutes of Strength Training & Core
Day 5
Hill Workout (approximate distance 5K)
1 mile warm-up
10 minutes of hills
Run up a hill hard for 30 seconds & walk or jog down
(if on a treadmill use a 10% incline and challenging speed but that you can recover in about 35 – 45 seconds)
1 mile cool-down
Day 6 (optional)
30 – 40 minutes of Strength Training & Core
Additional running workouts to rotate in.
Out and Back
Run out 1.5 miles and run the same course back to where you started by take 2 minutes off your time for the return run.
15 Second Interval
Same as the 30 second interval run but change the interval to 15 seconds. Keep the rest at 30 seconds but increase the incline and start your first interval at a faster mph.
Race Pace Training Run (3.5 to 4 mile run)
5 minute warm-up
Approximately 24 minutes
½ mile at your race pace
2 minute at your recovery pace
½ mile at your race pace
2 minute at your recovery pace
½ mile at your race pace
2 minute at your recovery pace
½ mile at your race pace
2 minute at your recovery pace
5 – 10 minute cool-down
Do you have any running questions for Karen, post your questions below!
I am very excited to share with you my first national TV feature. I flew out to NYC and filmed this piece for Parents TV. I don’t have Comcast Cable, but for those of you who do (which is 15 million houses nation wide), you can find my segment running for the next couple weeks under the parents segment on demand.
This segment is also fun for me to look back at the past couple years and see how I have grown as a person, and on camera. I believe that this is the first of many opportunities I will have to share my love and passion for fitness with a very large audience!
Thanks to Parents TV for making me feel welcome and treating me so well during the video shoot!
I am sure by now you are aware of the Fit Moms For Life program, but if you are looking for a home workout program that doesn’t have the cheesyness you see in many workout dvds, then be sure to click here to learn more. We give the first DVD and CD away for free in order to let you sample the monthly program.
I am super excited to share a story with you of one of my many success stories so far from the Fit Moms For Life DVDs. Her name is Karen, and she has been so transformed (not only outwardly), that she has quit her corporate America job and has begun an internship program with me and is taking a personal training certification to help transform the lives of so many, similarly to how she has been transformed.
Karen turned her flabby size 6-8 body, into a very toned size 2-4. She had always been a long distance runner and suffered what many of the distance runners who run a lot, but don’t do weights; which is a healthy weight, but above average body fat with very little muscle tone. Karen is now pretty jacked up and toned. She will be writing a couple more articles with specific training programs to combine the weights with a running program to help improve your 5K or 10K. With those articles, she will share with everyone her before and after pic!
I don’t want this post to be so much about how great my Fit Moms For Life DVDs or my Fit Fun Bootcamps are, but rather show YOU the power of creating a well rounded body. You are fooling yourself if you think just running for exercise is a great total body workout, or just swimming, or just biking, or just doing xy or z. You need to work ALL muscles from ALL different directions to ensure a body that not ony functions well but looks good too!
So here is Karen’s post!
Stronger, faster, thinner and healthier are the best words to describe the results I have experienced participating in Fit Moms For Life. I have been an avid runner for most of my life running 5K, 10K, half-marathon and marathon races. Running kept me “in shape” through college and three pregnancies yet small injuries, stagnant race times and the dreaded muffin top were frustrating me.
As a coach of middle school and high school runners, I knew if I was going to tackle these issues, I needed to work on core strength and strength training. Yet, as a busy Mom of three young girls, 7, 5 and 18 months fitting in a class or a joining a health club wasn’t an option for me. As luck would have it, Dustin was holding a Mama Tone class in a shared gym while my daughter took gymnastics. I watched with curiosity at first and then signed up to start receiving his email messages. As I learned more about his training and philosophies, I wanted to find a way to participate in his program.
Sitting on the sidelines, wasn’t going to improve my fitness. The first step for me was taking time for me. So, for Mother’s Day, I took the time away from my family to attend a free bootcamp at Elver Park. The weather was cold and rainy but I brought along my sister and sister in-law to give it a try. I loved it, especially the hill sprints, I was hooked and really sore for the next few days!
Taking a class still wasn’t working with our family schedule so I was doing interval/burst training on my treadmill and using short videos from Dustin’s blog to enhance my workouts. The interval and burst training was not only burning fat, it was helping me to increase my running speed. My 5-K training run times were steadily dropping. But most importantly, it was fitting into my schedule so I could stay committed to the training plan I developed. The burst/interval training is so effective at burning fat that I didn’t need to run for 45 or 60 minutes. I could workout for 20 – 30 minutes and get great results.
Another thing I do after every workout is keep a journal of what I did, how I felt and my accomplishments. This log serves a few purposes. First, I enjoy looking back and seeing the progress I have made. Second, it serves as motivation when a workout is feeling hard to see what I did last week or last month and push to run faster or lift heavier weights. Third, it is my trainer, keeping track that I am working out and improving. If there are too many blank days, it encourages me to get back on track.
When Dustin introduced Fit Moms For Life, I signed up immediately. I needed assistance with weight training and this was a great option for my at home plan. When I received the 1st DVD I couldn’t wait to start. I am not going to tell you it was easy or pain free. I had to stay very motivated to get up and workout 5-6 mornings a week at 5:30 AM. I had to convince myself to use heavier weights and I had to push through a lot of muscle soreness. For my workouts, I alternate Fit Moms For Life DVD’s with interval/burst treadmill training.
The results, more than I could have expected. After six weeks, I started to see changes in my body. I should have taken before pictures and measurements but I didn’t and I regret it. I encourage everyone starting the program to take measurements. It may be painful at the time but you will be happy you did to see your results.
Approximately eight weeks into my training, I ran a 5K race and was the 10th woman to finish. I took an amazing five minutes off of my 5K time from last year. More important than that, I am running injury free. I always had a sore hamstring or knee or tight muscle that was slowing me down. Thanks to stronger muscles, especially my hamstrings and core, I no longer have the minor aches and injuries. The core and muscle strength also help make daily activities easier.
Another benefit to staying committed to the program is the 15 pounds of weight I have lost. My arms, back, waist and legs are so much more toned and I feel great about it. I can wear a tank top and know that I no longer have the “flying squirrel” under my arms.
If you want to run faster, lose weight and be healthier, I encourage you to take the first step and give yourself the gift of time to improve yourself. It only takes me 20 – 30 minutes five to six days a week. Not only will you improve yourself you will set an example for your kids. My three girls know my workout time is important to me and they now are more interested even at their young ages in staying fit and getting stronger. As they grow up, I look forward to working out with them. If I can find the time get in shape, you can to. What are you waiting for?
Do you have questions for Karen? She would be happy to answer them! Write them in the box below.
As I ponder and look back on 2009, I am very grateful for all the opportunities as well as challenges that I experienced. One year ago I never would have thought that the blog I had just started is now getting 1,000-2,000 visitors each day, and that I would have close to 2000 current clients through Fit Moms For Life, Got Core, Fit Fun Bootcamps, and Mamatone.
I would sum up this year as uncomfortable. I have never spent more time being uncomfortable than this year. What I mean by “being uncomfortable” is that I did things that I knew I should do, but made me scared, nervous, and anxious. One of the most challenging things was becoming comfortable with making my own DVDs. I now have made 14 DVDs this year! At first it was very challenging; it wasn’t easy watching myself on camera or hearing my voice. Even though I have a long way to go with my on-camera skills, I am improving every day (after watching all my DVDs, I use certain phrases WAY too much, sorry for those who have to put up with that!). But here is the take away message I want you to remember; anything you do doesn’t have to be perfect. So often in life we wait until everything is perfect to start that new job, get into a new relationship, get in shape, or focus on your relationship with your spouse. I have realized that we are wasting so much time waiting for the perfect time to do anything! If I hadn’t gotten past my fears, I wouldn’t have filmed the DVDs and been able to help 100′s of amazing people who I didn’t have access to prior. I don’t possess anything special that you don’t have, so make 2010 the year of being uncomfortable!
I get asked frequently if I am planning on leaving Madison and moving to Hollywood, the answer is that I have no plans on doing so. I want to give you a little insight into my plans for 2010 and then want to hear about what you would like me to do. Who knows what will actually happen, but this is some of the things I want to accomplish.
1. Fit Fun Bootcamps: With 10 locations I am very happy and pleased with where they are at. I would like to grow them a little more and really focus on creating the most incredible experience to each bootcamper. I want to create more and more value for each bootcamper. I don’t plan on expanding to many more locations because it takes so much energy and time to do so and spreads me very thin.
2. MamaTone: Very similar to bootcamps, I don’t plan on adding more times and locations, but finding ways to add more value and service to each MamaToner.
3. Fit Moms For Life DVDs: I will continue to focus on expanding the number of moms who join my monthly Fit Moms For Life DVD program. I am looking to add additional resources such as CDs and maybe even a newsletter at some point. I want to find ways to create a more cohesive and tight community for the hundreds of moms who are part of the program. I want to create much more accountability in order to guarantee results. I also want to be more accessible for more Q&A times.
4. Blog: I have been very pleased about how the blog has grown and am so excited to continue to provide valuable content and help increase your commitment and motivation towards being the healthiest you can. I also want this blog to be a platform where we can make a positive difference in the world, not just from a fitness standpoint. I am looking forward to more and more feedback from you on specific blog posts. I think the best blog posts are the ones that I share my information and opinion and then you comment and add value to the conversation by either agreeing and explaining why, or disagreeing and saying why, or adding an additional viewpoint!
New Projects
1. Create some new DVDs that couples or friends can do together… All my DVDs can be done with two people doing the same thing, but I want to make some workouts that require the teamwork of two people to accomplish.
2. Kids workouts: I want to create a bunch of 10 minute workouts that kids can do with their parents that are both fun and challenging. I want the workouts to set a strong anchor in their lives that working out is not only healthy to do, but also fun!
3. Start doing my own live TV show on the internet. I have been researching this a lot and buying all the technology that I need, so I will be getting this going soon!
4. I want to do more and more teleseminars which will allow me to go into much more depth and detail on specific topics than I can on my blog, and also allow me to help those who don’t live near me. Click here to join my first teleseminar program!
5. Finish my book, Fit Moms For Life: I will be looking for many of you who are women to be in the book. I am structuring it similar to the Body For Life book and having personal stories of women getting amazing results through my program. This will add a very powerful personal touch that will really help women out there who are doubting that they can achieve what they want in life.
6. Transformation contests that are another way to get people to exercise and eat healthy. Contests are such a good way to set a goal and have an end date that you strive towards getting to.
7. ???? Who knows. This is where you can help me out!
What would you like me to do this year to help you blow away any fitness and health related goals that you have for 2010?
Val snowshoeing back home after her 5:15 AM workout!
One of the biggest predictors of success, in any area of your life, and especially in area of fitness, is dedication. How badly do you want results and how much work are you willing to put forth to get those results? How are you going to overcome obstacles in your life that will inevitably pop up?
Mindy and Val are two moms who DON’T let obstacles get in their way of getting in their workouts. I had the privilege of meeting both of these moms recently and they are super cool! Mindy has 6 kids, but doesn’t let that be an excuse for not working out. You can find these two friends every morning at 5:15 AM in Mindy’s basement working out to the Fit Moms For Life DVD series.
On Wed Dec 9th, a small “obstacle” occurred. They received about 15 inches of snow overnight. Instead of Val calling Mindy and saying she couldn’t make it there, she took things into her own hands, or should I say feet, and snowshoed over to Mindy’s house at 5:15 AM for the workout!
Now that is dedication that we should all strive for.
Mindy's beautiful 6 kids!
