Don’t skip the stretch

Don’t skip the stretch

Runners; don’t skip a vital part of today’s run!

As a mom of four with two careers, I feel your pain in regards to limited time. Stretching to cool down and recover your muscles is so important. Follow along and I will teach you more about maximizing your time to decreases your PR time. But First; some of the best stretches for runners.  Hold each pose for 10-15 seconds,  repeating on the opposite side when necessary.

The quadriceps stretch. Balance on one leg as you pull one leg at a time back until your heel reaches your butt.

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The Hamstring stretch. Sit up tall with one leg out strait and one foot tucked in. Hinge at your hips and reach for the outstretched foot.

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Calf stretch. Stand up tall close to a wall, beam, or piece of equipment. put on foot angled up while the back leg moves in close behind. Press your hips forward until they are above the front ankle. You should feel a stretch through the lower leg on the side with the foot up at an angle. img_2134

 

 

 

 

Cross legged chair While standing, put one ankle on the top of the opposite knee and sit low into a chair pose. You can balance or hold on to a wall  or chair img_2127

 

IT Band Twist. Standing tall, cross on leg over the other keeping both feet o the floor. At the same time, take the opposing arm over your head and lean over. img_2126

Opposing extended stretch. Find a comfortable hands and knees position, hips and shoulders directly above your knees and hands. Extend one arm and one leg from opposing sides at the same time. img_2131

 

Pigeon. The easiest way to get into this position is to hold a plank and swing one knee up under your body until your knee is between your hands. After your knee is between your hands, lower your chest onto your leg. If needed, pull you foot further out to the side for a deeper stretch. img_2133

  

Extended Cobra. This is a great stretch for your lower back. The touching points to the floor are the tops of your shoes and your palms. Drop your hips and bring your chest forward and look up towards the ceiling.

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Stretching at the end of a run, when your muscles are warm, is the best time to increase flexibility. When a long run is complete, picture a rubber band snapping back and contracting into a ball. If you stretch it back out, it will become long and lean again much like your muscles.

If you are interested in more running tips along with runners nutrition follow along! If you would like to join my exclusive runners training group to prepare for your spring 2017 runs visit me @ pushfitnessky.com and click register to find out more.

~ Jessica

 

 

 

 

Cold Weather Running

Cold Weather Running

Baby it’s cold outside!!! Don’t let the cold weather get in the way of hitting PR’s in your spring races. I have some tips for you to keep you moving this winter and have you loving every step!

The most important piece is to have weather appropriate clothes.

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  • Long pants- preferable ones that are fitted around the ankle. Having wet pants bottoms when you get home and slide off your shoes is no fun!
  • Fitted gloves- Your fingers will be one of the first things to get cold when your blood is trying to get back to your heart to keep up with your activity. However, having the use of your hands to shuffle your music, snap a pic of the scenery or adjust your shifting clothes is important.
  • Fitted, insulated shirt- I have an Under Armour mock turtle neck that keeps we warm without me feeling soaked from sweat. Having layer options in essential to keep warm and cut the winter windchill.
  • Thick socks- especially when the snow starts to fall, warm socks are a must. Running shoes are meant to breath, which in turn can let the dampness from the snow in. Cold, wet toes are no good:(
  • My favorite addition to my winter running arsenal is definitely my Yak Trax! Whether there is a dusting or a foot of snow, you can slide these removable cleats onto your regular running shoes and take off without the fear of falling. The best part is you don’t need a special pair of shoes. After waking up and prepping for a run only to find out the sidewalks are slippery, it was time to invest in some footwear.
  • Last but no least, another piece I never leave home without on a winter day is a bandanna scarf. I start with it around my neck and up over my nose to ease my lungs into the cold air exposure and end with it around my neck to keep it warm.

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Once your wardrobe is prepared for the elements, have a goal is key to keeping you moving. If you don’t have a specific purpose, getting out the door on a cold day is harder to do.

  • Join a running group for accountability and maybe even a running buddy.
  • Sign up for a spring race and set a goal time to finish.
  • Set a realistic monthly mile goal and track your miles.

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Stay tuned for more winter running tips!!

~ Jessica

AKA; mamma with muscle

Baby steps to HUGE things!

push-quoteHOLY COW!!! I just did that!! I just paid my last rent payment of the first full year at the gym. You may not understand how huge this is.

I have NEVER had a rent/lease/loan that was solely in my name. I moved from my dads house to my husbands, always knowing that I had help to get the job done. When I decided to open my own space to train and instruct clients, I was scared to take on a month to month $250 rent payment. Now, I have just completed a year lease with a rent more than double my started gym.

It so humbling to look back and see where I started and where we are now. Granted, it is not the Taj Mahal, but it is a business that continues to grow. Even in the typically slower fitness season, we are still seeing new faces and retaining original clients.

Why am I telling you this? Because if you would have told me 2.5 years ago when I moved to NKY with no family and no friends that this would be happening I would have laughed at you! Just like if I tell you that you need to lose 100 pounds you may tell me there is no way. It is all about baby steps. If I told you that you needed to lose 20 pounds in 6 weeks and I was going to show you how would you feel better about your goal? Maybe you would not even realize what your end goal is because you cant wrap your brain around it. That was me.

If you would have told me that joining an online fitness business would have spiraled into this I would still not be able to visualize myself being that girl. Full disclosure, I was most scared about moving into our new place because it was on the main drag. What if I fail? Everyone will notice. It would have been easier to keep doing the online gig, bringing in decent residual income and changing some lives. For sure!! But what about all of those other people that I would have never met? What about the lives that have connected because I provide people a safe place to make new friends and build each other up? It is not about me at all. “As for you, always be sober-minded, endure suffering, do the work of an evangelist, fulfill your ministry.” 2 Timothy 4:5

It is still funny to me to hear people talk about the gym or myself sometimes. I sometimes forget that life has taken me down this path. I am definitely not perfect, and I have definitely made bad parenting or fitness choices along the way. I love the look on peoples faces when I tell them i lived off of Taco Bell Mexican pizzas when I was pregnant with the twins. Or that we were so broke and clueless that the twins ate frozen kids TV dinners for the whole second year of life. It definitely took baby steps to get to where we are today!

I sincerely hope that if fear or doubt are holding you back from your aspirations, that you remember 2 things; 1)If God put it on your heart he will provide the means while you do the work. 2) baby steps, Rome was not built in a day. Even if you have to move slowly toward your goal, or you are not sure how far it can even take you, keep moving!

xoxo

Jessica

Busy Mom Bootcamp; deligation

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It all has to be done, but NOT by you!!

Welcome to day two of my busy mom bootcamp. In case you missed it yesterday, we talked on periscope (@mammawithmuscle)about making your daily, weekly and monthly schedules in order to take control of your time. Today I am chatting about how and what to delegate to your kiddos.

I am super pumped to teach my oldest two how to do laundry this summer! One piece of the delegation puzzle is acceptance that it may not be perfect. Something to consider; if you do it all yourself, it can’t all be perfect anyway. Don’t stretch yourself too thin! You may as well delegate some chores that others are perfectly capable of doing in order to save yourself some sanity! I have attached a list of age appropriate chores for you to  consider when planning out your summer lists.

Assigning your kids chores is not only helpful for you, but it is good for them. Assigning jobs and allowing them to check them off gives them a sense of accomplishment and makes them feel part of the family “team.” It also shows them the value in keeping things clean and finishing a job given to them. Lets face it, we all enjoy checking things off the to-do list, especially when it was done by someone else 😉

Be sure to follow along live on persicope @mammawithmuscle to catch the live chats and ask me questions directly. Wednesday we will chat about my favorite money saving tips.

Chores by age 

Running a marathon and having a baby; scary similarities!

Running a marathon and having a baby; scary similarities!

I will never forget the time that my Dad said to me that he was dumfounded at women that have repeat children after going through the childbirth experience. The weight gain, stress, fatigue and pain that is inevitable. Obviously he could not truly understand, just like words cannot describe how you feel when you tackle a huge goal. A huge accomplishment that many will never attempt.

This childbirth experience was running through my mind as I ran my first full marathon this past weekend. A few weeks before the race, I was stressing about not having enough time to train properly. Being a busy mom of four that works part time and runs  a gym, getting three hour runs in was not very convenient. As the date got closer, I swore I would never run another full marathon and I had not even done one yet!

The morning of the big day, I had an overwhelming sense of calm and “you got this.” I was not confident it would be pretty, but I knew that God had given me the heart to do it and would provide the body to complete it as well.

About mile two I ran passed a little girl(7) and her Dad. That was the first time I had the crazy thought that I may repeat a marathon. I have a little lady myself that has a heart for running. I took Aaliyah (5) with me to pick up my bib and she was so disappointed she could not run with me. I decided, as I passed that little girl, that when Aaliyah is old enough to run the relay portion of the marathon I will complete another full so that we can cross the finish line together.

As the miles went on and my body got more tired and sore, I did have thoughts of walking. Just taking a little break. Deep down I knew that once I walked it would be that much harder to run again, so I pushed on. Just as a new mom forgets about the time in labor when she meets her newborn, my sore legs suddenly felt better as I neared and then crossed the finish line.

The reward, the sense of accomplishment, was well worth the sore legs and long training runs. So, will I run another? I’m sure I will, I do have fur children after all 😉

 

Too Blessed to be stressed!

Happy Monday Friends!!  I have been MIA for a bit, and it is time to get back in the action! HA! as if action is what my life is lacking.

As many of you know, I am a nurse by trade. I have my associates degree and for some crazy reason I thought I needed to go back to school….Which is where my writing skills have been for the last 9 months. Life is starting to feel a little more balanced and I am getting more help with the online version of my business so I decided it was time to stop neglecting my blog followers.

I am so excited to be able to share with you the training’s, nutrition info and lifestyle tips I have been studying up on since we have been apart! Be sure to follow along and lets do this crazy life together! #tooblessedtobestressed !!cropped-image3.jpg

5 Day Sampler Test Group; testers needed!

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The benefits of the “healthiest meal of you day” are endless! Join us for this 5 day clean eating, sampler group to find out why we love the taste AND the benefits. Try the flavors each day, provide feedback at the end of the week and I will have a gift for you! All for only $25. Simply complete the form below and your goodies will be in the mail!

 

Top 5 Fit Family tips

Top 5 Fit Family tips

Hello there, It’s Fit Family Friday!!

These are my top 5 tips to keeping my family on track with fitness and nutrition despite our busy schedules.

  • Plan it out! I write out my calander with must-do’s first, need to do’s next and want to do’s last. I must go to work, I need to take my son to football practice, and I want to get my hair done. If you plan out the big things, the little things fit in without guilt of neglecting other obligations.
  • Meal Prep! In some fasion or another; whether or not you spend a whole day or an hour a day, having healthy food on had to grab in a pinch is key. If you need suggestions, there is an earlier post on this topic.
  • Make fitness fun! If your kids want to do it, they will without a fight. If you dont have to fight them on it, you will not want to quit yourself. Dragging your kid kicking and screaming is no way to go for a hike or bike ride. Make it a challenge, a scavanger hunt or a game of tag and I promise tehy will not realize YOU are winning.
  • Give your kids a voice! none of us like to be told all the time what to do, how to do it, what to eat or what to wear. If you give your kids the choice of carrots or brocoli, they get to choose and you can be happy with eather choice. Even better, make cooking, prepping or shopping a family business. Empowerment can be a wonderful thing!
  • Limit screen time! This is two fold. Limiting screen time is obvious, they will need to use their brains to read a book or play a game; otherwise they will need to get off their booty’s. the other side of this, turning off the TV allows you to turn up the music. Studies have shown that having music on lightens your mood and makes you want to keep your feet moving. We have spent a lot of fun family time dancing, signing and playing our air instruments!

What Fit Family tips can you share?

Do get caught in the trap!

Do get caught in the trap!

We can’t compare our third page news to our friends cover story.

We all have that friend that posts on social media every time they go to the bathroom, that is not the post we are talking about here. For the most part; social media posts are fun, our daily highlight, something to be proud of per say.
If you are having a rough day, or maybe just a day of getting all of the chores done so you can enjoy the rest of your week, and Suzy is at the beach with a fruity drink in her hand and ear buds in, you may feel a sense of jealousy. DONT! You may wish to switch places with Suzy today, but you have no idea what may be waiting for her at home or what she had to sacrifice to make one day at the beach happen for her.

If we struggle as adults to remember this, think about how hard it is for our children to see it. “Bobby’s” life is so perfect; he has Nike shoes and gets to stay out after the street lights come on. Maybe bobby has no parent at home to make sure he is home safe and they buy him expensive things out of guilt. Social media is an awesome things, but it is also a lot of smoke mirrors.

Your perception of another’s reality may not be their reality at all! Find freedom in allowing yourself some room for error and imperfection!

Do you do moderation??

When I think about a recent podcast I heard, it makes me think of my twins. The only thing they have in common is their birthday!

Most likely you will either identify with my son or my daughter, struggling to find similarity with the other. Let’s go back to Easter; each kid gets candy in the mail every year from my MIL (👊). My son will put it in his room, taking a piece periodically until I finally throw it away about 6 weeks later. It is not that he doesn’t like it, he just doesn’t always WANT it, or think about it being there. My daughter, in the other hand will eat every last piece before it gets to her room (if I’d let her) and then be puking with a migraine by bedtime.

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Addison, my daughter is a person that cannot do moderation, she simply needs to abstain from eating. My son however, can do moderation and that lifestyle works for him.

So why does knowing your habits matter? If you are an Abstainer, you cannot say “I’ll just have one chip,” and put the bag back for next weeks cheat or tomorrow’s lunch. The bag will haunt you all day, calling you from the pantry until you give in and eat it all. If you are a moderator, some diets may not be necessary for you because you can eat one slice of pizza with a large side salad and you’re pizza craving is satisfied.

So what am I? I am an abstainer to the max! My pantry has me on speed dial! Knowing this has given me a lot of ammunition for my meal plan. First of all, I don’t buy it! If it is in my house you can consider it eaten. Second, I have learned to LOVE interval fasting. For 4 hours a day, I do not need to live in moderation. If it is a food choice I allow in my diet, I can eat until full or satisfied within the time allowed. When my window is over, I’m done. Nothing else goes in my mouth. It is black and white, cut and dry!

So are you someone who can do moderation? I don’t consider it as a weakness to need to abstain, I am empowered in knowing that this is what it takes for me to make fit happen for me. If you want more information about interval fasting, I encourage you to google dr. Sara Soloman

I also talked more about my alternative to counting my macros on my periscope account @ mammawithmuscle if you would like to leat how I “keep it simple.”

 

I would love to hear about YOU! Take a second to fill out the form below and I will post the results of abstainers vs modifiers, super fun!