Total fitness program for new moms that they can do with their babies. It includes Power Walking and intervals of body toning using exercise tubing and the stroller. Taught by specially trained instructors, it's a great workout for any level of exerciser.
Thursday, May 19, 2011
What's your story?
Everyone has got one. Some are good, some are bad. But right now at this moment you've got a GOOD one! It's you! You are your greatest story. Why? You have control over what YOU do. You are writing your story. Every decision you make puts you in the spot you're in. You choose your path and it takes you where it will. If you choose to make the same choices that make you unhappy then you will continue to be, unhappy. Some of us are completely happy with our lives. And that is because you have chosen to pick a route that has taken you into positive waters. I was very envious of the women in my life that walked around, happy. Why are they so happy? Well, they are making positive choices for themselves. They tried different options till they found the one that worked for them. Sometimes it took minutes, days, weeks, month and even years. Minutes of change can be choosing not to get mad at the person who just cut you off. Days of change can be choosing to get up, get dressed and go burn some energy. Weeks of change can be not eating at the drive thru. Months of change can be committing to an exercise routine. Years of change can be choosing to never go back to what made you unhappy. Every time you make that choice, it could be wrong; it could be right. But only you will know if it's the right choice. That postive feeling inside your body after discovering the right choice is a feeling you have to remember all the time. Once you lose that feeing you're back in the same routine of bad choices. Choose to treat yourself nicely. There's no better way to feel good when you're down. Pick something! Stick with it! I'm clearly not an expert. And I'm not saying there's not going to be a day when all you want to do is cry. And that is SO good for you. But what I do know for a fact, is that a new mom can be happy and proud that she's at Stroller Strides after waking up 15+ times during the night. That a Body Back mom can do ONE sit up. The power of accomplishing those goals is emormous. And those are tough, postive choices that moms like you make every single day. You've got instructors at your disposal. They work for YOU. They feed off of YOU! This is a postive choice for your body, mind and spirit. We all stand before you with our hand open for you to grab. Take it and we'll lead you down the road. This road we know for sure, is a positive one. You gotta trust me!
Wednesday, March 30, 2011
Me, Myself & Sweat
I am amazingly impressed with sweat. It's an every day goal for me to sweat as profusely as possible and to make others sweat right along with me. Hence being a fitness instructor. Tonight I had a good gym session. Although I loath going to the gym it happens to be the place to go when it's too dark to run outside by yourself. I sweat my booty off tonight. I ran at 6 mph on the treadmill for 30 minutes and then 30 minutes on the elliptical machine keeping heart rate at 170. Treadmill was a breeze but when I got on that elliptical, whoa! I have a tendency to look down when I workout. I'm not really sure what I'm looking at but when I'm on machines I feel off balance when I look up. Anyway, I was looking down and the sweat was pouring from my face during the workout. I would watch as a drip fell down my nose and breezed past my knee and on to the ground. (side note: I cleaned the floor at the end) It's so weird and so amazing how fantastic it feels to sweat. At a Body Back class recently, a 5:30am class mind you, one of my members was working out so hard with her core that sweat was dripping down her nose too. It was one of those Nike pictures for sure!
It may sound gross but it's essential, ESSENTIAL, to good health and especially during exercise. Did you know that women actually have MORE sweat glands then men. Yet men still sweat more then us. But of course women are more efficient sweaters then men according to researchers at the Polish Academy of Sciences in Warsaw.
We're headed in to the summer and it's time to start sweating some more! It's not dirty I tell you! It's a feeling of accomplishment. How much did you sweat when you birthed your baby? I'm guessing it was a least a little and WOW what an accomplishment there. So why not make yourself feel accomplished everyday with some good ol' fashioned s.w.e.a.t.! And guess what. You're in luck. I have a few ladies at Stroller Strides who'd love to sweat it up with you. Think about this. If we lacked our fantastic sweat glands we'd be panting like a dog. I'm not a dog. I'm a pretty hot mama. *toot toot* Who's in?
It may sound gross but it's essential, ESSENTIAL, to good health and especially during exercise. Did you know that women actually have MORE sweat glands then men. Yet men still sweat more then us. But of course women are more efficient sweaters then men according to researchers at the Polish Academy of Sciences in Warsaw.
We're headed in to the summer and it's time to start sweating some more! It's not dirty I tell you! It's a feeling of accomplishment. How much did you sweat when you birthed your baby? I'm guessing it was a least a little and WOW what an accomplishment there. So why not make yourself feel accomplished everyday with some good ol' fashioned s.w.e.a.t.! And guess what. You're in luck. I have a few ladies at Stroller Strides who'd love to sweat it up with you. Think about this. If we lacked our fantastic sweat glands we'd be panting like a dog. I'm not a dog. I'm a pretty hot mama. *toot toot* Who's in?
Friday, March 4, 2011
The "I can't" turns in to "I can" and "I WILL"
Earlier this week at a Stroller Strides class I was coming down a hill and looked ahead. I was looking at a single BOB stroller with one mom dressed in mostly black running in front of me. I scanned my mind for who was in class that day and wondered who I was looking at. I thought maybe it was just a local mom. Not a SSr. There were other moms in front of me too and I knew who they were but I just couldn't think of who was that far in front of me AND running. At least a minute went by when I FINALLY realized who the mom was and I was so pleased with the fact that she has made such a significant commitment to her health that it literally shows to the point that I didn't recognize her.
Mid week I was teaching a class that I hadn't planned on attending. I started with 2 in the class and ended with 6. As we made our way in to the routine I noticed one mom running to catch us. I haven't personally worked out with this mom in quite some time so I was a little taken back at the speed she was coming towards us. I had heard through the grapevine that changes were being made with this particular mom. We finished with our first station and as we moved on this mom shoots out in front! WOW! She's leading the pack! And she LEAD the pack all the way to the next station. As we progressed through our morning workout, she used the red band, she FINISHED every exercise, she DID NOT QUIT!
Every week of Stroller Strides and Body Back bring me new sights, sounds and feelings. I get inspired when moms change. I laugh with enjoyment when I hear things like, "I've toned down so much I had to buy new panties!" I love when I see moms put on the tight workout pants and tank tops to show off their "guns". And then the jubilee from the other moms congratulating them are true words of motivation.
You are a mother! You have the strength! YOU DO! I swear on every inch of my body that YOU DO! You have to let go of the negative thoughts that make you stop. You HAVE to get uncomfortable. It's the ONLY way to get the change, IF you want that change. It's totally ok to be happy with where you are. It's not my place or anyone else to determine where you should be. I can only say to you, that if when you look in the mirror, and you are saying I'm not happy with [?]. ONLY YOU CAN CHANGE IT! How many excuses did you make today? Was time a problem? Get up earlier! Was food choice an issue? Plan ahead! I've got an answer to every excuse you've got. If you're saying it out loud to me, then it's an excuse. I don't need to know the why's because that's just you asking me to say it's ok. You either will or you won't. I've seen the will this week. And be assured that the two moms from this week have at one point or another told me, "I can't". Now they're getting uncomfortable BUT you should see the smile and the body they wear now! You ROCK ladies!
Mid week I was teaching a class that I hadn't planned on attending. I started with 2 in the class and ended with 6. As we made our way in to the routine I noticed one mom running to catch us. I haven't personally worked out with this mom in quite some time so I was a little taken back at the speed she was coming towards us. I had heard through the grapevine that changes were being made with this particular mom. We finished with our first station and as we moved on this mom shoots out in front! WOW! She's leading the pack! And she LEAD the pack all the way to the next station. As we progressed through our morning workout, she used the red band, she FINISHED every exercise, she DID NOT QUIT!
Every week of Stroller Strides and Body Back bring me new sights, sounds and feelings. I get inspired when moms change. I laugh with enjoyment when I hear things like, "I've toned down so much I had to buy new panties!" I love when I see moms put on the tight workout pants and tank tops to show off their "guns". And then the jubilee from the other moms congratulating them are true words of motivation.
You are a mother! You have the strength! YOU DO! I swear on every inch of my body that YOU DO! You have to let go of the negative thoughts that make you stop. You HAVE to get uncomfortable. It's the ONLY way to get the change, IF you want that change. It's totally ok to be happy with where you are. It's not my place or anyone else to determine where you should be. I can only say to you, that if when you look in the mirror, and you are saying I'm not happy with [?]. ONLY YOU CAN CHANGE IT! How many excuses did you make today? Was time a problem? Get up earlier! Was food choice an issue? Plan ahead! I've got an answer to every excuse you've got. If you're saying it out loud to me, then it's an excuse. I don't need to know the why's because that's just you asking me to say it's ok. You either will or you won't. I've seen the will this week. And be assured that the two moms from this week have at one point or another told me, "I can't". Now they're getting uncomfortable BUT you should see the smile and the body they wear now! You ROCK ladies!
Thursday, February 24, 2011
What inspires you?
Aren't we all searching for something that is going to change us for the better? Looking for that story, that song, that quote, that person that's going to make us get up and go. What about looking on the inside? What about inspiring yourself?
Have you ever had that moment when you say to yourself, "I CAN NOT believe I just did that!" A feat. Not a bad night moment. Many of you have begun your fitness journeys and may have at some point emptied the tank and left yourself breathless. Afterwards you say to yourself, "I CAN NOT believe I just did that!" If you haven't reached that point yet, another moment may have been when you gave birth to your children. A feat that at first seems so scary and unknown. It's going to happen though. That baby is coming out one way or another. So you do it. And you revel in it. It's amazing and you feel empowered, overwhelmed, amazed. Believe it or not, fitness can give you that feeling. Pushing yourself to the point of no return - and then you pass that point. That's when you get the "I CAN NOT believe I just did that!" feeling.
What gets you to that point? Inspiration? Motivation? As much as you can read or hear the ONLY thing that will get you to that point is you! There's no Stroller Strides instructor, no Body Back instructor that will take you to the point of hurting yourself. That's not our goal. Our goal is to give you the tools to inspire what you think is impossible, but we know to be possible. Taking that look inside is often one of the most difficult things to do. To admit what you're doing to hurt yourself and know that you have the options to make it better.
For me personally, after many years of athletics and coaching, I hadn't had that "I CAN NOT believe" etc feeling. Where is is? Where'd it go? It started when I went to train for Body Back. The emotional toll it took on me that ONE day was a lot to handle. I pushed myself to empty. Farel, our trainer, asked us to look at ourselves. What did we want? Were we being good to ourselves? Get the Gremlin off our shoulder she said. A million other questions that I wasn't really ready to tackle. I thought this was just another training certification. Am I really sitting here sweating my ass off, sweat literally pouring down my face, to find out what I wanted from me? Well yeah! Who else is gonna do it? I AM THE ONLY ONE THAT CAN MAKE IT HAPPEN! I am my own inspiration! So how do I inspire myself? As I explained in our "safe zone" this morning to the Body Backers, one of my biggest issues is looking myself in the eye. I have no fear of looking someone else in the eye and telling them how it is but telling myself how it is, wow! When you work out do you talk to yourself? Do you say, [insert name here], you can do this! Do you thank yourself? Do you appreciate yourself? As wacky as it sounds I've been talking to myself more lately. Appreciating and thanking myself for what I've done for ME. During my 10k training I constantly amaze myself that I ran that far or for that long. "I CAN NOT believe I just did that!" During your workout today or tomorrow or the next day, try to inspire yourself from the inside to empty that tank and get that feeling. Thank yourself! Look yourself in the eye and smile with the inspiration that is you! When you look yourself in the eye you'll know if you did your best. Face to face with the reality of who you are with inspire you to be better and go further then you knew you could go. Be the inspiration. Be yourself!
Have you ever had that moment when you say to yourself, "I CAN NOT believe I just did that!" A feat. Not a bad night moment. Many of you have begun your fitness journeys and may have at some point emptied the tank and left yourself breathless. Afterwards you say to yourself, "I CAN NOT believe I just did that!" If you haven't reached that point yet, another moment may have been when you gave birth to your children. A feat that at first seems so scary and unknown. It's going to happen though. That baby is coming out one way or another. So you do it. And you revel in it. It's amazing and you feel empowered, overwhelmed, amazed. Believe it or not, fitness can give you that feeling. Pushing yourself to the point of no return - and then you pass that point. That's when you get the "I CAN NOT believe I just did that!" feeling.
What gets you to that point? Inspiration? Motivation? As much as you can read or hear the ONLY thing that will get you to that point is you! There's no Stroller Strides instructor, no Body Back instructor that will take you to the point of hurting yourself. That's not our goal. Our goal is to give you the tools to inspire what you think is impossible, but we know to be possible. Taking that look inside is often one of the most difficult things to do. To admit what you're doing to hurt yourself and know that you have the options to make it better.
For me personally, after many years of athletics and coaching, I hadn't had that "I CAN NOT believe" etc feeling. Where is is? Where'd it go? It started when I went to train for Body Back. The emotional toll it took on me that ONE day was a lot to handle. I pushed myself to empty. Farel, our trainer, asked us to look at ourselves. What did we want? Were we being good to ourselves? Get the Gremlin off our shoulder she said. A million other questions that I wasn't really ready to tackle. I thought this was just another training certification. Am I really sitting here sweating my ass off, sweat literally pouring down my face, to find out what I wanted from me? Well yeah! Who else is gonna do it? I AM THE ONLY ONE THAT CAN MAKE IT HAPPEN! I am my own inspiration! So how do I inspire myself? As I explained in our "safe zone" this morning to the Body Backers, one of my biggest issues is looking myself in the eye. I have no fear of looking someone else in the eye and telling them how it is but telling myself how it is, wow! When you work out do you talk to yourself? Do you say, [insert name here], you can do this! Do you thank yourself? Do you appreciate yourself? As wacky as it sounds I've been talking to myself more lately. Appreciating and thanking myself for what I've done for ME. During my 10k training I constantly amaze myself that I ran that far or for that long. "I CAN NOT believe I just did that!" During your workout today or tomorrow or the next day, try to inspire yourself from the inside to empty that tank and get that feeling. Thank yourself! Look yourself in the eye and smile with the inspiration that is you! When you look yourself in the eye you'll know if you did your best. Face to face with the reality of who you are with inspire you to be better and go further then you knew you could go. Be the inspiration. Be yourself!
Monday, February 21, 2011
The reason I work out is because of my child
and I don't mean I do it everyday to show her the health reasons. It's definitely a HUGE bonus that I'm projecting that but in truthfulness, if I don't get her out of the house I'm DOOMED for the day. So this morning, after a long weekend, the alarm went off and I wished I could just stay in bed. I didn't want to go to "work", if you can even call it that, and I didn't want to work out. I tell mamas that the hard part is getting there and it is SO true sometimes. But then I thought to myself, laying in bed, how would I entertain my child till the 2pm nap time?
So out of bed I climb, hoping she would stay asleep long enough for me to get my morning started. The second I put my foot on the ground, "MOMMY... I READY TO GET OUT OF BED!" Fantastic!
We go through the motions of our morning getting ready for Stroller Strides. I managed to forget half of what I actually needed today and turned around once to retrieve. Get to Stroller Strides and grateful to see mamas there before me. It's always a big bonus when there are moms there before me because that lets me know they are there to get their work out on! They're pumped! Are they? Or are they thinking what I'm thinking. How will I entertain till nap time?
Zoe is so routine that 9 times out of 10 she's an ANGEL in the stroller. She usually gives me that hour to teach and really gets in to it when we sing Old McDonald or do our 3 deep breaths.
Every time I taught a class last week I went over the hour. It's so crazy but those kids, they KNOW when that hour is up. And then they are so done with me and my singing. So I had this amazing thought today. I was thinking, "how will I entertain till nap time?" I bet the kids are thinking, "if I don't be good for this hour my mom won't let me play at the park." And it takes a lot for a child to be entertained for just one hour. Our kids do it! Relatively easy too. But that's all we get! One hour mama! Take it or leave it cause when that 60 minutes ends I am gonna be crying, squirming, and inconsolable. I discovered that about our group last week. It's a give and take. And that my friends is why when you stay at home to "get things done" instead of coming to work out.... it NEVER happens. So, be in class. I'll end in 60. You get fit! Kids burned out for nap time, and we'll all be happy!
So out of bed I climb, hoping she would stay asleep long enough for me to get my morning started. The second I put my foot on the ground, "MOMMY... I READY TO GET OUT OF BED!" Fantastic!
We go through the motions of our morning getting ready for Stroller Strides. I managed to forget half of what I actually needed today and turned around once to retrieve. Get to Stroller Strides and grateful to see mamas there before me. It's always a big bonus when there are moms there before me because that lets me know they are there to get their work out on! They're pumped! Are they? Or are they thinking what I'm thinking. How will I entertain till nap time?
Zoe is so routine that 9 times out of 10 she's an ANGEL in the stroller. She usually gives me that hour to teach and really gets in to it when we sing Old McDonald or do our 3 deep breaths.
Every time I taught a class last week I went over the hour. It's so crazy but those kids, they KNOW when that hour is up. And then they are so done with me and my singing. So I had this amazing thought today. I was thinking, "how will I entertain till nap time?" I bet the kids are thinking, "if I don't be good for this hour my mom won't let me play at the park." And it takes a lot for a child to be entertained for just one hour. Our kids do it! Relatively easy too. But that's all we get! One hour mama! Take it or leave it cause when that 60 minutes ends I am gonna be crying, squirming, and inconsolable. I discovered that about our group last week. It's a give and take. And that my friends is why when you stay at home to "get things done" instead of coming to work out.... it NEVER happens. So, be in class. I'll end in 60. You get fit! Kids burned out for nap time, and we'll all be happy!
Monday, February 7, 2011
I can't tell a lie....
and I must admit, I seriously thought I would be crying in my Jeep tonight. But it was all resolved with a simple fist bump.
Tonight I had my longest run with the 10kers. We ran a total of 6.30 miles. We ran 5 minutes, walked 1 minute and did it 10 times. So basically I ran 50 minutes and walked 10 minutes. I was more like the chaser tonight and not the leader. Milissa was the only mama with me tonight and she is already a fantastic runner. She's definitely not in need of my instruction but I believe has taken in some of my knowledge on stretching, proper form etc etc. We started off our first interval and we had a pretty quick pace. I was thinking to myself "this is really fast". "I don't know if I can hang with this pace 10 times." Made it through then on to my second interval. Still a really fast pace. I was literally trying to keep up with Milissa. Just chasing her down. I had my tunes pumpin' but it wasn't working. I tried to keep my eyes up, straight ahead but they kept floating downward to the ground. Of course I carry that stupid IPod so I was constantly checking my time. WHY do I do that?! Instead of focusing on every positive aspect of what I was doing, being in the moment, I was everywhere else. I was thinking how far are we going to go. When will I hear the halfway point. We'd stop for the minute interval and Milissa was talking to me. I could barely get words out. I was not huffing and puffing but I was definitely in need of the full minute to recoup. We were on our way back and I was thanking anyone who'd listen that I was almost done. Black Eyed Peas singing "10 more rounds can I get a KO?" I'm barely gonna make it this round! So I'm in my second to last interval. I'm now contemplating that it wasn't all that bad. That is actually feels kind of good that I've done this. I start thinking about my whole run. How I started off with a great pace but didn't commit to that pace. I worried it to the point that I slowed down after the first two intervals. I'm running over 6 miles!!! Wow! So I start to get a little emotional because I'm all in to this run now and I am happy that I did this! And that I do this again and again. And I'm just trying to hold on to that feeling till I get to my Jeep so I can let it out and be emotionally fulfilled about it. We finish up and stretch. Me being the instructor/motivator that I am I'm talking about how great we did tonight etc etc. Still holding on to that emotional feeling... Milissa holds up her fist to me for a fist bump and says "nice job mama". And BAM that was it. That fist bump, as minor as it sounds, made me smile so big that all that weird emotion was gone. I felt accomplished. I feel accomplished! I don't know what other runners think about when they run. There was a lot of thinking going on tonight. Most of it negative till I was over half way done. I can only imagine what a better time I would have had running, had I not spent 70% of it worrying, complaining, making excuses. I tell the mamas to be proud of themselves and to talk positively to themselves. Words of wisdom that need to be put in to place in my own brain. Because the time just gets longer and this 10K in March WILL be accomplished.
Tonight I had my longest run with the 10kers. We ran a total of 6.30 miles. We ran 5 minutes, walked 1 minute and did it 10 times. So basically I ran 50 minutes and walked 10 minutes. I was more like the chaser tonight and not the leader. Milissa was the only mama with me tonight and she is already a fantastic runner. She's definitely not in need of my instruction but I believe has taken in some of my knowledge on stretching, proper form etc etc. We started off our first interval and we had a pretty quick pace. I was thinking to myself "this is really fast". "I don't know if I can hang with this pace 10 times." Made it through then on to my second interval. Still a really fast pace. I was literally trying to keep up with Milissa. Just chasing her down. I had my tunes pumpin' but it wasn't working. I tried to keep my eyes up, straight ahead but they kept floating downward to the ground. Of course I carry that stupid IPod so I was constantly checking my time. WHY do I do that?! Instead of focusing on every positive aspect of what I was doing, being in the moment, I was everywhere else. I was thinking how far are we going to go. When will I hear the halfway point. We'd stop for the minute interval and Milissa was talking to me. I could barely get words out. I was not huffing and puffing but I was definitely in need of the full minute to recoup. We were on our way back and I was thanking anyone who'd listen that I was almost done. Black Eyed Peas singing "10 more rounds can I get a KO?" I'm barely gonna make it this round! So I'm in my second to last interval. I'm now contemplating that it wasn't all that bad. That is actually feels kind of good that I've done this. I start thinking about my whole run. How I started off with a great pace but didn't commit to that pace. I worried it to the point that I slowed down after the first two intervals. I'm running over 6 miles!!! Wow! So I start to get a little emotional because I'm all in to this run now and I am happy that I did this! And that I do this again and again. And I'm just trying to hold on to that feeling till I get to my Jeep so I can let it out and be emotionally fulfilled about it. We finish up and stretch. Me being the instructor/motivator that I am I'm talking about how great we did tonight etc etc. Still holding on to that emotional feeling... Milissa holds up her fist to me for a fist bump and says "nice job mama". And BAM that was it. That fist bump, as minor as it sounds, made me smile so big that all that weird emotion was gone. I felt accomplished. I feel accomplished! I don't know what other runners think about when they run. There was a lot of thinking going on tonight. Most of it negative till I was over half way done. I can only imagine what a better time I would have had running, had I not spent 70% of it worrying, complaining, making excuses. I tell the mamas to be proud of themselves and to talk positively to themselves. Words of wisdom that need to be put in to place in my own brain. Because the time just gets longer and this 10K in March WILL be accomplished.
Wednesday, February 2, 2011
You CAN be lean & Fit Eating Carbs
Sara Holliday's Blog
Believe it or not, you CAN be lean and fit eating carbohydrates, which includes my favorite, pasta! Many of my new clients have heard that carbohydrates will make them put on weight and are fearful of eating them. I reassure them that there is nothing wrong with eating carbohydrates, it's just a matter of choosing the "right" carbs and eating good portions. So you ask, what are the "right" carbs? The "right" carbs include whole grain breads, cereals and pastas. The reason why whole grain is preferable to processed white carbohydrates is because white carbs are stripped of most essential vitamins, minerals, and the key ingredient...fiber. Fiber aids in digestion and keeps you satisfied so you will eat less. Some great whole grain healthy and tasty choices are Kashi Go Lean Crunch cereal, multi-grain or whole wheat pasta, and multigrain bread.
If you enjoy pasta, a good way to keep your portion size in check is to prepare your whole grain pasta with marinara sauce and an extra large side salad or veggies. Marinara sauce is an excellent choice to use on your pasta because it is filled with antioxidants found in tomatoes, plus it cuts out the fat and extra calories found in cream sauce. Before you have your pasta, eat your veggies or salad. By eating your salad or veggies first you will be more likely to have a smaller portion of pasta plus you will get even more of the essential vitamins and minerals your body needs to feel your best. Eat plenty of healthy whole grains and exercise consistently and you can be lean and fit too!
"Healthy food is the fuel our body needs to function at its optimal best." -Sara Holliday
Sara Holliday MFT, CPT is a licensed marriage-family therapist, certified personal trainer and yoga instructor with a passion for helping women to look good and feel great. For more great tips visit www.fitbysara.com .
Believe it or not, you CAN be lean and fit eating carbohydrates, which includes my favorite, pasta! Many of my new clients have heard that carbohydrates will make them put on weight and are fearful of eating them. I reassure them that there is nothing wrong with eating carbohydrates, it's just a matter of choosing the "right" carbs and eating good portions. So you ask, what are the "right" carbs? The "right" carbs include whole grain breads, cereals and pastas. The reason why whole grain is preferable to processed white carbohydrates is because white carbs are stripped of most essential vitamins, minerals, and the key ingredient...fiber. Fiber aids in digestion and keeps you satisfied so you will eat less. Some great whole grain healthy and tasty choices are Kashi Go Lean Crunch cereal, multi-grain or whole wheat pasta, and multigrain bread.
If you enjoy pasta, a good way to keep your portion size in check is to prepare your whole grain pasta with marinara sauce and an extra large side salad or veggies. Marinara sauce is an excellent choice to use on your pasta because it is filled with antioxidants found in tomatoes, plus it cuts out the fat and extra calories found in cream sauce. Before you have your pasta, eat your veggies or salad. By eating your salad or veggies first you will be more likely to have a smaller portion of pasta plus you will get even more of the essential vitamins and minerals your body needs to feel your best. Eat plenty of healthy whole grains and exercise consistently and you can be lean and fit too!
"Healthy food is the fuel our body needs to function at its optimal best." -Sara Holliday
Sara Holliday MFT, CPT is a licensed marriage-family therapist, certified personal trainer and yoga instructor with a passion for helping women to look good and feel great. For more great tips visit www.fitbysara.com .
What Happens with the Wind?
Here in Rancho/Upland we're fortunate enough to have an indoor location available on the days where weather is not so fantastic. Although we are only allowed to walk inside it's still a great cardio workout. When I have to send out the texts and emails about the location change it's always a good bet that most moms will not brave the elements and come to class. And who can blame them especially if they have little ones. If I had placed the bet today I would have lost, big time.
As I got out of my own vehicle and started setting up my own stroller the wind picked it up and slammed me in between my vehicle and the door. My stroller was fully loaded minus child. Now, I was there because I had to be. I was running the group today. But the 11 moms that were there completely inspired me today with not only their mass attendance but the way the ruled the mall! I usually start out at the front of the group to start the pace I'd like them to maintain. As the walk goes on I try to move back and forth through the moms making sure to find out how each one is doing. When I ended up at the back of the group today I looked up and all the moms and the strollers were lined up 2 by 2, walking with fantastic form right through the mall. At this point of the morning the stores were about 15 minutes from being open to the public. But the mall was starting to receive customers. As I watched these moms plow through I saw face after face just stare at these beautiful women and their adorable children making their strides purposeful this morning. Other children, not in our group, were pointing to their own mothers about all the babies and how cute they were. The customers were moving quickly out of our way so as to not slow our roll. When we're in these types of locations I love the proud feeling of knowing that me and these moms are doing the best thing for our well being and overall fitness. I can see in the faces of many women, and men, that they are fascinated by our drive and may in fact be longing for the same. Today I lost a bet, but I was inspired to write my first blog post. This after completing the design in almost 5 months ago.
As I got out of my own vehicle and started setting up my own stroller the wind picked it up and slammed me in between my vehicle and the door. My stroller was fully loaded minus child. Now, I was there because I had to be. I was running the group today. But the 11 moms that were there completely inspired me today with not only their mass attendance but the way the ruled the mall! I usually start out at the front of the group to start the pace I'd like them to maintain. As the walk goes on I try to move back and forth through the moms making sure to find out how each one is doing. When I ended up at the back of the group today I looked up and all the moms and the strollers were lined up 2 by 2, walking with fantastic form right through the mall. At this point of the morning the stores were about 15 minutes from being open to the public. But the mall was starting to receive customers. As I watched these moms plow through I saw face after face just stare at these beautiful women and their adorable children making their strides purposeful this morning. Other children, not in our group, were pointing to their own mothers about all the babies and how cute they were. The customers were moving quickly out of our way so as to not slow our roll. When we're in these types of locations I love the proud feeling of knowing that me and these moms are doing the best thing for our well being and overall fitness. I can see in the faces of many women, and men, that they are fascinated by our drive and may in fact be longing for the same. Today I lost a bet, but I was inspired to write my first blog post. This after completing the design in almost 5 months ago.
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