One of the most difficult things for a beginner and experienced runner is how to run fast AND relaxed. Here are some tips on how to keep your body relaxed. Perform the hands on head drill. Start by interlocking your hands on your head. Focus on keeping your core solid and straight while keeping the hips and shoulders level and relaxed. Start jogging, I know I know you will feel ridiculous...but this drill will help eliminate any left to right movement through the hips and cross-crossing and side to side arm carriage. Runners tend to carry their stress in their upper body, which creates a side to side shuffle later causing hip/knee issues. Your arms are what drive your engine! Be relaxed and enjoy the run! #tiptuesday #fitmomtherapy #momtherapy #runnermom
3.Take a picture of you and your favorite mom therapy adventure and tag us at #fitmomtherapy and #momtherapy. You will get an entry for every picture you tag!!
4.Tag 2 friends and share the love. You will receive an entry for every two people you tag!
The last day to enter will be March 4th. Winner will be announced on March 5th. Let the games begin!
For years, I seriously did not age. I was a 24 year old that still looked like I
was 16. My first job out of college I
worked for a Blood Bank and would go around to high school classrooms educating
teenagers on the benefits of donating blood. The funny thing was I would be stopped in the
hall constantly by teachers telling me to go back to class.
Then it happened….I aged.
I realized this change when my oldest was about 18 months and we had our
family picture printed larger than life.
There it was plain to see… I had crow’s feet and sun spots. I know that this is a natural progression to
age, but at this moment I had on repeat in my head, “Wear your sunscreen, take
care of your skin!” These are all things
that I knew. Even my children know. But as a teenager, I believed that I knew
better. I would spend endless hours in
the sun unprotected and always end up burning my nose. My husband even nicknamed me “Rudolf the Red
Nose Megan.” As a teenager and in my early 20’s I did not realize how my choice
not to wear sunscreen would manifest itself years later. I am now reaping the results of those
choices. These were small choices with large consequences. This doesn’t mean that I have given up. I can’t undo all of the choices made, but I
can do my part going forward.
My point of this post isn’t about sunscreen and skin care
(but really you should wear it every day) rather to open the dialogue about our
health and wellness. How many times do
we say; "I will start this when"…"I will be happier when I weigh"…"I don’t have time
to…?" I am human and have fallen into these ruts multiple times throughout my
life. It is easier to put this off
thinking, “This really doesn’t affect me.”
Somehow we think we are exempt from poor health creeping in. A healthy lifestyle could seriously be making
the smallest changes in your life. Let’s
take for example, if you are sedentary and start going on walks every day. In a week you will feel slightly better, but
let’s take a look at a year down the road…think of 10! Why are there people hiking mountain peaks in
their 70’s and others who are housebound?
Your decisions today affect your future.
PLAIN and SIMPLE. You aren’t just
working to look good in a bathing suit today; it is for your grandchildren and
your health later in life. There are
things outside of your control with your health, but give yourself the best
fight. Where ever you are in the
process, start today at taking better care of yourself today!
Starting is always the scariest part. Will I be able to do this? What if I
fail? Do I really want to put forth the
effort? To me, it feels like the starting
line of a race. The worst part of any
race for me is the 5 minutes before the gun goes off. I pace back and forth, questioning my
abilities and even doubting myself. Once
the gun goes off and I have taken my first few steps my anxiety subsides and I
get into a rhythm. This doesn’t mean
there isn’t a part when I want to quit.
The most important thing is I am on my journey. Take that first step. Stop hanging out, pacing back and forth in
front of the start line. Live in the
now, don’t wait until you think it is the “right time.” There is never and will
never be a “right time.” There will always be a sick child (that was my week…be
creative), or something else that needs to be done. Starting really is the simplest part of the
process. Don’t wait until you have the
exact piece of equipment you need, the right gym membership, or the friend that
said they would do it with you. Just get
off your booty and get out there doing something. Live in the now, and I promise you will have
a more fulfilling future.
My husband is from the great state of Iowa so most analogies
in our family revolve around farming. Your health and wellness is like planting your
crop….for Iowa sake let’s say corn. A
farmer has to start somewhere; a crop doesn’t just appear in the fall for the
harvest. They have to start by planting
the seed. Stay with me here, the next
step is consistency. If it is exercising
or healthy eating, it is about consistency.
Just like the farmer, you have to keep working at your crop. You can’t walk away from it in hopes that it
will flourish. Constant work yields results. That doesn’t mean a farmer that does every
step correctly doesn’t have hiccups along the way. We are human and have challenges that will arise. Don’t let those become a crutch from working
on a better you. A healthy YOU is the
greatest gift you can give your family.
Now let’s talk results.
How many times do we start eating healthy on Monday and don’t have
washboard abs by Friday so we think “Why even try?” Just like the farmer, results take time. For example, if you are overweight you didn’t
become that way over night it was a results of small choices over a period of
time. Becoming fit and reaching your
goals is also a series of small, positive choices that will take time. We are a society of instant gratification. We want everything the minute we decide that
we want it. There is no exchange for consistency. Your results will come, maybe you won’t see
them in a week but in a month you will start to see your dedication to your
goal shine through. In 6 months you will see serious changes, think were you
will be next year at this time or 5 years down the road. If you want to be hiking mountain peaks in
your 70’s, you can’t decide in your 70’s you are going to start taking care of
yourself. Create a goal with the long
game in mind not just your next trip, or wearing a bathing suit. Create healthy habits for the long game. Plant the seeds today that will yield a
harvest of health and wellness for years to come. Life is too short to wait
until tomorrow to enjoy. Live in the
now!Participate in life! Just Begin!!
When we hear the word “strong,” usually the first thing that
pops into our minds is someone with muscles on-top of muscles and not only does
that specter of your imagination don 6 pack abs, but Babs (Back abs…thank you
Scooby Doo Mystery Incorporated for the reference). Yes, by definition this would define strong
but I want to dig deeper into its meaning.
The definition of strong
in the Webster Dictionary is as follows: not easy to break or damage. We all have a complete understanding of the
first definition of the word, but I want to delve more into how I can impart
this to my offspring.
Over 9 years ago, I gave birth to my oldest daughter
Sienna. Saying that moment changed
everything would be an understatement. Any
mom knows the indescribable feeling of having their child placed in their arms for
the first time. They are bigger than
your life, and from that moment on they are your life. When Sienna was 6 months old, my husband and
I went mountain biking with our good friend, “Dan the Man.” At the time, Dan was married without children
or what I like to refer to as a DINK (Double Income No Kids). We hit the top of the hill climb and chatted
for a while catching up on things. He asked
both my husband and I, “What is it like having a baby?” I remember my answer
came without hesitation, “Put it this way Dan, if Sienna couldn’t walk I would
give her my legs knowing that I would never run or walk again.” As moms, we
strive every day to give our children every opportunity and experience with the
goal of molding them into “strong” adults.
When I found out I was having a baby girl, I was intimidated. When I found out my second child was going to
be girl I was absolutely frightened. I grew up in a family with 4 children. Three boys and I happened to be the estrogen
toting caboose. Growing up I idolized my
brothers and wanted to do everything they did… but I wanted to do it better. Everyone I know that is an only girl in a boy
family seems to have the same feisty personality as myself. I would refer to it as “Survival of the Fittest”
in our house growing up. If you wanted
seconds at dinner time, you would have to out eat and out fight the others. Everything
to me became a competition. If I wanted
to ski with my brothers, I had to keep up.
If they skied off a 25 foot cliff, so did I. To say that I was a “Tomboy”
would be an understatement. For example,
one of the biggest fights I had with my parents was in middle school when they wouldn’t
let me try out for the wrestling team (looking back I appreciate my parents
holding their ground on that one). A good friend nailed my persona when she
said, “You are a Chick-Dude.” That does not mean that I am Bruce Jenner, but a
chick that’s personality is more like a guys.
I get guys, they are simple so when I found out I was going to have two
girls I was shocked. I always imagined having
a house full of boys that I could rough house with. I was intimated because I felt inadequate
teaching my girls how to become a “strong women.”
As the years pass, I have continually struggled looking at
other moms and their mad mom skills. Let’s
be honest: I do not sew, I am not crafty, I hate going to the mall (I would
pick anything outdoors over the mall any day) and I always look like I just worked
out. It took me years to realize that my
lack of self-confidence of having the same skills set as others would rub off
on my girls. Through my episodes of
self-doubt I realized if I wasn’t open to trying new things and lacked confidence,
my children would grow up with the same struggles. Even though we at times don’t want to expect
the fact, our offspring will mirror our behaviors. Nothing stops me in my tracks more than when
I see the same behavior (not always for the better) manifesting itself in one
of my children. I had to stop comparing
myself to every other mom and look at what I can and want to teach my
children. I had to open my eyes to see
that I have my own unique skill set that I could teach my kiddos. All of this was based around the desire that I
want my children to be confident, well rounded, and not easy to break, “strong!”
As much as I hate to admit it (or maybe it is because I don’t
have teenagers yet), our children will grow up to be adults and one day leave
the nest. I would like nothing more
than to protect them from every hard thing in their life’s….but I can’t. I know there will be heart break along the
way. I know they will not be unbroken,
but I want to teach them that when they fall they are “strong” enough to get up
every time. There will be trials faced, and lessons learned at home that will
help them stand back up. During the Sochi Winter Olympics, P&G aired the
following commercial that evokes this emotion and desire.
For our children to be “strong,” we need to start with ourselves. This mantra doesn’t give you the excuse to
spend every waking minute on yourself, but remember it is critical to take a
little time out to develop our own strengths.
Learn what it means to YOU to be “strong.” I am always encouraging
readers to get outside of their comfort zones.
Do it! Show your children you are willing to do things outside of your current
skill set. This is not just for those
moms that have girls. This applies also for
moms that have boys too. You want to be
an example of what your boys should look for in a woman. Getting outside of your comfort zone means
doing things you may not enjoy or may even loath, but try it! The funny thing about it is you might just
like it. For example, if you hate camping and never take your children, they
will hate it too. If we constantly turn away from the things we don’t like or
make us uncomfortable, what does that teach our children? Why is it that little kids love to ride bikes
and play outside but at a certain age it is turned off and that door
shuts? Be that mom that not only crafts
with your children, but takes them for a bike ride. For me, the Chick-Dude, I have had to get out
of my comfort zone and spend time at the mall with my girls as well as a many
other “chick” activities that are not my cup of tea…why, because I want them to
experience all that life has to offer, and not just my bag of tricks. Are these my favorite things? No, but I do it because I want them to see me doing
things outside of my comfort zone. What’s
the goal? To open their eyes to see everything the world has to offer, thus
helping them choose their path in life.
I am not saying that going camping and crafting will make a “strong”
adult but it will give them the confidence to roll with the punches that life will
surely hand them. My hope is, when life
asks them to step outside of their comfort zone, they will be up to the task. Michael Jordan said, “My mother is my root, my foundation. She planted the seed
that I base my life on, and that is the belief that the ability to achieve
starts in your mind.” As strong mothers lets be that root!
How are you going to make yourself
“stronger” in 2016? Let’s plant the seed
and watch it grow!
Hello, my name is Megan and I like to go on long trail runs,
mountain bike rides, ski, and long tours on my stand up paddle...
Moving is hard.
Moving to a different state is even harder. Three and a half years ago my husband and I
made the decision to uproot our family from Santa Barbara, California to
Utah. It was a great move for my
husband’s career and for my family…and at first, not so much for me. I had just had my third child and was
suffering from the baby blues and found myself feeling more lonely then I had
ever felt. I think it was a mix of being
cooped up with a newborn and not having very many opportunities to meet other
moms to interact with (and let’s not forget the hormones). At my low, I felt like everyone had a BFF and
I didn’t have qualities that other women looked for in a friend. It was a vicious cycle of self-pity. I loved being a mom and wife but felt like I
didn’t have anything to offer other women.
My poor husband endured hours of hearing my
crying self-pity rants and would always say, “I like hanging out with you babe.”
As much as I love my husband, there are things a woman can only experience and
gain from an amazing Girls Night Out with like minded friends. As women we just
get each other. I know at this point I
sound like a complete loser. To be
honest, I felt that way about myself. Let me preface that I did have a few
friends, so you don’t think it was a complete pity party. I know I am not the
only one that has experienced this feeling.
Let me start of by saying that my husband comes up with the
most amazing analogies and ideas. My husband’s name is Quinn and in college our
friends would call all of his analogies and ideas “Quinnisims.” For example,
he has come up with the idea of having a piece of DOVE chocolate attached to
every tampon that has the saying inside the chocolate, “Your husband really is
a nice guy and thinks you are beautiful.” Brilliant right! So during my year of
depression, my husband explained that when he went to lunch with other guys
they would always get on the conversation of their wives feeling lonely. He was shocked that this was a common theme
among women. This is when the idea of EHarmony for Moms was created. A plutonic website designed for women to find
other women with the same interests. Brilliant
right! No, there is no such website but it would be killer if there was. So, I
was on the search to find my EHarmony for Moms.
When my son Logan was about 6 months, like many moms I was
on a quest to lose my baby weight. I had
been back at the gym for 3 months at this point working my butt off. At the gym I go to there is an indoor track
and in the middle of the track is a Crossfit Box. I spent hours running on the track and snooping
the 9am Crossfit class. The class was
stocked with moms all around the same age as me. They would work their butts
off then have social time stretching after the workout. One day, I worked up the nerve to sign up for
my first class. Scared would not even
describe how I felt. Not only of the WOD
(workout of the day), but all these moms that had been well seasoned in how to
Crossfit, lifting massive weight above their heads and doing a million
pull-ups. I tried to hide in the back
to stay hidden from other women. This obviously didn't make me any happier. After
time, I realized that I had to come out of my shell.
People that know me know that I love all things Lululemon,
especially their speed shorts. So let me
draw an analogy: Imagine if you will, that I purchased 50 pairs of Lululemon
speed shorts (my husband would kill me) with the expressed purpose of giving
them away. Sounds easy enough, right? If I just bought the shorts and sat on my butt at home and never reach out, people would never know that I was willing to
gift a virtual cornucopia of chick crack.
If you extend yourself to others to let them know of the killer deal, I
promise they will be there. My point of this analogy, is just like the free
shorts you need to meet people half way so they can see what you have to offer. This requires YOU getting outside of your
comfort zone. As I reached out and
opened myself up to my fellow ladies at my 9 am Crossfit class, lifelong
friends were made. When you work that hard next to another mom and then sit and
try to talk over the world’s problems (more like, how do you stop yourself from
peeing your pants when you jump rope after having 3 children) it becomes one of
the best mom therapies out there. It’s
what keeps me coming back for more and more.
Crossfit became my EHarmony for Moms. I am by no means a hard core
Crossfitter (at times when the mountains are calling, I become a Crossfit
dropout), and get teased a ton for being a runner but I found a community that builds
me up every time I walk in. My EHarmony group expanded this summer into
creating a mountain biking group once a week.
Another weekly therapy sessions I try to never miss my appointment. I
realized I am the happiest when I am active and around others that share similar
hobbies and passions. I think Elle Woods
in Legally Blonde said it best, “Exercise gives you endorphin's - - endorphin s
make people happy and happy people just don’t shoot their husbands…they just don’t.”
My whole point of this article is not to tell you that
Crossfit will solve all of your problems. Open your eyes to opportunities to meet new
people that share similar hobbies. Get outside of your comfort zone. It
could be joining a running club, group fitness classes, start a walking group, Crossfitting, joining a spin class, getting a group of ladies to go skiing or go SUPing (bro). Try something new!! Find women that have the similar interest and
reach out. Don’t sit around waiting for
the doorbell to ring. Go knocking at their door, and if you aren’t welcome go
to the next. Sell yourself! You have a
lot to offer. Don’t be afraid to be you!!
I would love to know what your EHarmony for moms has been or
will be, please share! Please follow me
on Instagram at Fit_Momtherapy.
At the beginning of the year we all sit down and set new resolutions and goals hoping that they will last for 365 days. You only need to walk into the gym on January 1st and see all of the new faces that have come out of hiding. I am not sure if you are like me, but with a new year I try to find every flaw that I have and feel that I can change the world in 365 days. In reality, we set goals that are over the top and get frustrated and by February 1st we are back to square one. As moms, we are the hardest on ourselves. Did we spend enough quality time with our kids? Is my house clean enough? Dang it, I forgot I was signed up to volunteer in my kid's class today! We seriously do not need to add any more self deprivation in our lives this year!!
So with that being said, I want to make it easy for you this year...well kind-of. One goal, one theme, one resolution: Do something that you FEAR. And by FEAR, I mean something adventurous that you are really afraid to do. Maybe it is signing up for a 5K, or a trail race or trying a Cross-fit class. Hiking a mountain or trying a Stand Up Paddle for the first time. Whatever it is, face it and conquer it this year. I promise you will feel more alive and re-charged. Fall in love with yourself and find out what makes you tick. Find YOUR Mom Therapy! One goal, one theme, one resolution.
My FEAR, seriously no joke is swimming. I have always been a strong runner and biker and yearned to do a triathlon for years but the FEAR of water has always held me back. Like I wrote in my last post, this is my first year getting back into racing after a 10 year hiatus. I have 6 triathlons on my race schedule this year, finishing with a 1/2 Ironman. I am going to be honest, this scares me to death but I want to punch my FEAR in its ugly face. I did a sprint triathlon in November and seriously almost drowned. I don't even think they would have classified it as swimming. Leading up to it I wanted to find every excuse not to do the race. It was a reverse triathlon, meaning the swim was last. Being a strong runner and biker, I got a huge lead before the organized drowning began. I ended up placing 3 overall for women...really only because of the run and the bike! I finished the race and even with my organized drowning I felt like I had punched FEAR in its ugly face. I was also humbled to realize I need some help to become a better swimmer....so I can actually call it swimming this year. I found my Mom Therapy!
What is it that you FEAR? My dream of Fit Mom Therapy is to create a community of moms that can inspire each other with our daily dose of Mom Therapy. To realize that we are not perfect and sometimes we need to take a minute to recharge ourselves with our mom therapy. Please let me know what you pledge to do to face that FEAR this year. Hashtag #fitmomtherapy and #momtherapy.
Fit Mom Therapy came to me one day this summer when I was out on a 9 mile trail run. With 3 little ones (9, 6 & 3 years old), I feel that I try to take everything in when I am on my solo adventures. That hour-2 hours to myself is sacred to me, it recharges me so I can come back and give my minion army all of me. It makes me a better mom!
I remember years back I was talking to someone I just meet. She was asking about what I do as a running coach and a personal trainer. She then said to me, "I would love to run but I want to be a good mom and actually spend time with my children." I did not take offense to the comment, but have thought back to this response many times since that day. What would it be like without my "Mom Therapy?" I am not sure my family wants to find out! If I have a bad day, my husband will always suggest that I go burn a few miles. 20-30 minutes is all I need to come back refreshed and get refocused on what my family needs. I know that I am not the only mom out there that needs a little "Mom Therapy" in her life.
With my oldest being 9 years old I felt like the last decade I was either pregnant, nursing or barely getting back my running shape and then we pressed the repeat button. Now that my little family is complete, I feel like I am falling in love again with the things I loved to do and finding myself again. I don't know about you, but I am a different person than I was 10 years ago. Kids change you and make you a better,less selfish person. With my youngest being 3 years old, 2016 is the first year since 2006 that I haven't been utterly exhausted and will be competing again. I feel that with aging 10 years I love the process more since it is my small escape from reality but get to come home to my biggest fan club. I will be posting about my ups and downs of training this year along with fitness and running tips. Please hashtag me @ #fitmomtherapy and #momtherapy so I can follow your adventures. Get outside and find what you love to do and what makes you tick in 2016!
