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Finding Your Inner Athlete: Guest Post by Brianna Grant
By Cindy | May 8, 2008
| Brianna Grant is the author of the new bilingual picture book We Are Girls Who Love to Run (Somos Chicas y A Nosotras Nos Encanta Correr) and blogs about running, mothering and trying to maintain life balance on her site Girl Who Loves to Run. |
Athlete –noun a person trained or gifted in exercises or contests involving physical agility, stamina, or strength; a participant in a sport, exercise, or game requiring physical skill.*
I am a woman who loves to run, an athlete – but my passion for the sport is fairly new.
As a third grade student, I could identify the athletes in our class pretty quickly. They were on soccer and baseball or softball teams. For the Presidential Fitness tests they finished the mile run in a flash and could do dozens of push-ups in a minute. These kids were picked first for our “Steal the Bacon” and dodge ball games (remember those days?!). I’m sure they went on to play varsity sports in high school and maybe even had scholarships for college. These kids fit the definition of being “gifted in contests involving physical agility, stamina, or strength.”
What I DIDN’T realize in those formative years is that I could have added my own name to the list of athletic third graders. The definition of athlete goes beyond natural giftedness in games. Sure, it applies to participants in TEAM sports, but it also applies to “participants in exercise and contests.” In that light, that term of athlete DID apply to ME, too - little ol’, redheaded, dancer girl ME. My physical gifts and training were just as strong in the world of dance as these “jocks” were in their chosen team sport worlds.
Show me a dancer and I’ll show you a person with incredible core strength, flexibility and agility to twirl through the air and balance on one foot, and stamina to withstand hours of weekly (and sometimes daily) rehearsal. My fellow dancers and I WERE athletes, but our culture wasn’t designed to recognize it. So, we didn’t associate ourselves as being worthy of the title – at least I didn’t. Anything I perceived to be team sports related intimidated me and I shied away from giving it a go. And when it came down to that Presidential Fitness test in running, I was down right terrified. I was fully prepared to stretch and turn and launch myself with control around a dance studio, but felt totally unprepared a few laps around a track. I did it, but it was torture.
As it turns out, the life of a dancer is fairly short-lived. It carried me through my high school years where I was a member of my school’s pom pon squad and served as a dance teacher for beginning ballerinas and tappers. But, by the time college rolled around, the only outlet I had for my dancing was in one semester’s worth of a ballroom dance class and dancing at parties. Neither of those really met my need for keeping my body in shape as I had pre-college. I was craving SOMETHING, but I didn’t know what.
And then, at the age of 23, I noticed the smile on my husband’s sweaty face as he returned home from a run. Yes, the man was drenched and he was SMILING. As a third grade teacher, graduate student and new wife, my life was hectic. Craving my former energy and strong, toned dancer’s body, I asked my husband how running, of all things, could leave him happy like that. With a bit of coaxing he convinced me to come out from behind my desk to join him for a run. I ran only one short block on my first run, but those steps started my transformation into a runner.
That run helped uncover my inner athlete, the one I had initially developed in my childhood dance studios. But this new redheaded WOMAN was determined to ignore the world’s messages of what an athlete is. Block by block, run by run, my body learned to LIKE running, even CRAVE it as much as I still crave chocolate chip cookies! Even more important than filling the fitness hole I had in my life, I noticed that my chaotic life calmed and I felt more confident about myself in both my professional and personal lives.
My efforts in my running shoes were validated by the positive energy of a handful of my students who were participants in Girls on the Run, an after school running program for girls. These young leaders inspired me to embrace running and see how it made me stronger and happier than I had been in years. They weren’t necessarily like the “jocks” I would have pointed out in my own elementary experience, but I could clearly see that they were athletes in their own right. In fact, we all were! The enthusiasm and encouragement of these girls, along with the supportive nature of the running community, drove me to cross the finish line of my first marathon in 2003.
Running transformed my life so profoundly that I wanted to pass the torch of inspiration to others. My book, We Are Girls Who Love to Run (Somos Chicas y A Nosotras Nos Encanta Correr) developed out of my desire to give back to the running community that so generously welcomed me. It is my way of reaching out to girls who are seeking their own life balance.
It allows me to cheer for girls as they discover their inner strength through running. It is my hope that the book will help introduce girls (and women!) to the welcoming nature of the sport and its acceptance of runners for who they are and how they’re taking care of themselves, not how fast they can go.
Now, as a mother of two young children, I know that staying in touch with my inner athlete is as important as ever. I don’t run as often as I’d like, but I do treasure each run I’m able to sneak into my week. I’m also sure to walk the kids up the hill a mile to the park to run around together, take them on hikes and they’ll soon be old enough for family bike rides. These things are all possible BECAUSE I’ve been an athlete my whole life. Thank goodness I discovered her!
What keeps YOU in touch with YOUR inner athlete?
*(athlete. (n.d.). Dictionary.com Unabridged (v 1.1). Retrieved April 30, 2008, from Dictionary.com website: http://dictionary.reference.com/browse/athlete)
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Topics: Mom Stuff, Motivation | 2 Comments »
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Week 18: Quick Update, Apr. 27-May 3
By Cindy | May 7, 2008
In 12 more hours, we’ll be on a plane down to Puerto Rico! I’ve been running around trying to cram a full weeks worth of preparation into a day. When will I learn not to procrastinate?! I haven’t yet. Looking back over the week, I lightly worked out while recovering from the half-marathon. My joints were a little sore and my hips really didn’t like the reintroduction to running, but overall, I’m feeling pretty good.
I started working on a split strength training routine and more high intensity interval training sessions. I’m still searching for an idea about how I want to proceed with training. I’m pondering on enhancing my speed for 10K competitions since I think the distance is more doable for the schedule I have to workout. Then again, I may switch to something else completely outside the realm of running.
With progressive weight increases and rep decreases for more intensity, I actually trained 5 days completing 4 to 6 exercises for each muscle group. As I was recovering from the run, I attempted very little cardio this week.
Monday: Back/Lats/Abs w/ 1 minute jump rope intervals between each exercise (approximately 20 minutes of jump rope)
Tuesday: Chest/Triceps w/30 jumping jacks between each exercise
Wednesday: 30 minutes cardio on Elliptical(w/30 sec. high intervals every 5 minutes)/ Abs
Thursday: Rest
Friday: Thighs/Calves/Abs w/ 1 minute jump rope b/w each exercise
Saturday: Shoulders/Traps w/ 30 jumping jacks b/w each exercise
I enjoyed the challenge of switching up strength training routines. I needed a change up and my muscles are feeling just a tad sore which means the week went well!
I also completed a guest post for Bookie Boo. Go check a great 30 minute routine you can complete anywhere as well as all the wonderful contributions for moms looking to fit fitness into your schedule.
Topics: Personal Journey | 3 Comments »
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It’s Time for Goal Call Monday
By Cindy | May 5, 2008
What is your goal in health, diet or exercise this week?
Goal Call Monday is your opportunity to be focused, accountable, and motivated to make your goal a success.
This week’s winner is…Lynn of The Hungry Little Caterpillar. Congratulations! Your special reward is a a Victoria Secret Garden Romantic Wish Hand and Body Cream. Keep up the great work!
Ready to Share?
1. Enter your goal in the comments (anytime during the week).
2. You’ll be listed in the Goal Call section next Monday. Enter your results/progress to be entered in the drawing.
Why You Want to Participate:
Focus on your top one-week goal in health, diet or exercise.
Accountability is shared here in the comments and by coming back with the results.
Motivation will be provided through your desire to achieve your goal and return with good news or the challenges you faced. As an extra motivation, I’ll enter anyone who participates in a random drawing to receive a surprise reward (different prizes given each week).
Goal Call
How did you do? Did you accomplish your goal, get stuck, have a funny story to tell?
- Workout Mommy: Win against the snack attacks.
- Blaine: Achieve Goal Marathon time under 2:37.
- Brianna: Complete 3 runs.
- Lynn: Beat the cold and return to health with the knee!
- Carrie: Exercise 5 days.
- Susan: Stretching to relieve soreness in knee.
- CFO: 6 Cardio/1 Yoga.
- Rachel: 10K on Sunday! Avoid overtraining.
- JoLynn from The Fit Shack 5 cardio sessions at30 minutes/ 2 strength sessions. Way to workout while traveling.
I look forward to hearing how you did with your goals. Great job focusing on the small steps! A surprise reward will go to one of you for commenting on the results (good or bad)! Check in and report any time during the week before the next Goal Call Monday is posted! To see their original goals, click here and read the comments.
Are you ready? What is your goal in health, diet or exercise this week?
Topics: Goal Call Monday | 12 Comments »
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Gizmos and Gadgets Galore: How to Choose Strength Training Equipment
By Cindy | May 4, 2008
Gizmos, gadgets, machines and more saturate the strength training industry with a gazillion options. Understanding what equipment to buy or use in strength training is important to realize gains. The most important consideration in buying equipment is to expect more demands on the muscles.
To create fun, effective routines, a wide range of small gizmos are readily available on the market. The advantage of small equipment is mobility, storage space, and affordability. Excellent in home plans can be developed with these simple options. The disadvantages are possible injuries due to poor form and the need to upgrade equipment as strength gains are made.
Read and observe for proper form online or through DVDs tailored for the particular piece of equipment. With access to the internet, finding sample programs and proper technique can easily be accomplished from the comforts of home.
Pick a variety of gizmos to liven up your routines. Each piece will stress the muscles in slightly different ways further strengthening the muscle/mind connection.
A short and by no means all inclusive list of small gizmos!
- Resistance Bands
- Tubing
- Dumbbells, barbells, and free weights
- Kettlebells
- Benches and small stability discs
- Stability (Balance) balls, Bosu Ballast Ball
- Medicine balls
- Small weighted balls
- Various push up apparatuses, pull up bars, household things, and children (yep they are progressively getting bigger, too!)
- Abdominal deluge of gadgets (most of which are less effective than body resistance moves)
What about the Machines?
Machines are easy to use, allow for increased weight, and focus on specific muscles. Due to the specific focus on machines, paying attention to all muscle groups requires more time. For a beginner, the machines are a nice introduction into strength training because the settings are simple and the movements self explanatory. An exercise can still be performed improperly, but close attention paid to the directions make the chances less likely. The majority of people fit into standard machine settings, but alignment is crucial when setting up a machine for your body.
Types of Machines
- Nautilius Circuits/Home Gym Combos
- Cable/ Freemotion/ Bowflex
- Plate Loaded Machines
The disadvantage of machines is their size, price and possibly limiting focus on muscles. Unless you’re attempting to isolate certain muscles, the amount of work performed for a particular exercise may use less muscle fibers than free weights. The plate loaded machines and cable machines are designed to use stabilizer and neutralizer muscle fibers in the exercises performed as well as secondary support muscles.
Ultimately, current strength and goals determine the choice best suited for you. With access to a gym, I recommend trying all available equipment. See what you really enjoy and mix up your routines every 4 to 6 weeks to work your mind and muscles.
For a home gym, the only recommendation that I have is to not let the equipment you buy collect dust. Your preferences will vary due to your budget, space and commitment.
A word for prior athletes
Muscle memory and strength will quickly surpass initial muscle endurance levels. If you lifted heavier weights for a sport, then once your endurance develops, the need to shift to heavier weights will come quickly.
Outside of the health benefits and increased metabolism of lifting weights, the thrill of feeling physically stronger is empowering! Let’s develop other muscles besides our biceps (from constantly lifting baby) to keep up with our growing children.
Picture acquired at Cybersalt
Topics: Fitness Knowledge | No Comments »
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Housecleaning Workout Tip: Tackling Flat Surfaces
By Cindy | May 2, 2008
Flat surfaces are magnets for stuff, at least in our home. Similar to a speed dash clutter pickup, tackling flat surfaces requires speed and ingenuity. This little challenge will add a little more time to your cleaning adventure, but hopefully, it will be fun and you’ll enjoy the benefits of the extra huffing and puffing you’re about to complete. Turn up the iPod or stereo and lets get started.
I attached an exercise to the items stacked on a flat surface that don’t belong. For every item, complete each exercise ten times. Drop the items into a collection box, bag, or basket to redistribute at the end of the round. A round is every ten minutes.
If you’re stuck at the flat surface for ten minutes, then grab your box, bag, or basket and quickly race around the house to put the items back in their proper place. Continue until you have completely cleaned your flat surfaces or you’ve run through your alloted chore time! Tired is not an excuse. Keep huffing and puffing.
- Newspapers: Jumping Lunges (start with one foot forward/one back, lunge, jump and swap feet)
- Clothes: Full Squats
- Books: Grab the books, hold them in front of you and complete forward arm raises
- Toys: Jumping Jacks
- Dishes: High forward kicks
- Mail: Fast feet (half squat and move feet as fast as you can)
- Miscellaneous Papers: Push ups
- School/office Supplies (pens, pencils, etc): Half squat and upper cut punches (be quick)
- Other Stuff: Jump up as high as you can!
Do you have ten minutes of stuff in your bag? Get through the house and put everything away in 5 minutes. Sprint! You can do it! Let the kids join and make it a family race. All the surfaces will be cleared in no time!
How many rounds were you able to complete? How much stuff was removed in 15 minutes? Way to Go Workout Mom!
Topics: Housecleaning Tips Activity | 2 Comments »
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Fitness for Moms Carnival, 9th Edition, April 30, 2008
By Cindy | April 30, 2008
It’s the end of April! Oh my, where did the first quarter of 2008 go? It seems like yesterday we were ringing in the New Year!
I’m excited to bring you a great lineup of articles for health, nutrition, workouts and tips. With over 40 submissions to choose from, the narrowed down list is filled with motivation and great knowledge. Enjoy the 9th Edition of Fitness for Moms Carnival. Details for being included are at the end of the post.
Thank you for the great submissions. Please provide a link back from your blog and share comments with your fellow contributors!
Health
Allie presents Dear Allie: What?s the Safest Tampon Choice? posted at Allie’s Answers, saying, “If you’re concerned about health, making a simple purchase change can go a long way in preserving it.”
Ellen Landauer presents Natural Alternative Health CoachingHealth Freedom Coaching: addiction recovery posted at Health Freedom Coaching, saying, “While this article offers solid nutrition information that can help if you or someone you love is recovering from drug or alcohol dependence, there is a wealth of knowledge here for health-oriented people. In my research on substance abuse, I found a lot of parallels between alcohol and drug addiction and sugar addiction. If you simply want to eat less sugar, this article will help.”
Mike Remer presents Celebrating! posted at My Path To Fitness Blog.
Becky Gillaspy presents Is Dieting Something You Do ?FOR? Your Body or ?TO? Your Body posted at Weight Loss without Worry, saying, “Have you backed yourself into a corner when it comes to dieting? Has it become something you do only when you “have to” or because you are mad at yourself for overeating or getting too fat. It is a self-inflicted punishment for being so bad.”
Paul Li presents Fun stuff that’s healthy: Sports posted at Brain Health, saying, “Physical aerobic exercises are not only good for your body, but also healthy for your brain.”
Aparna presents Sleeping for long hours is not good for health posted at Beauty and Personality Grooming, saying, “Insomnia is by far the most talked about and discussed sleep disorder. Tons of information is available on this topic and countless remedies are suggested by all and sundry to overcome this problem. Comparatively, excessive sleep and its effects on health rarely get so much attention and this issue hardly finds a place in the conversation of laymen.”
Woman Tribune presents The ‘Healthy’ Glow posted at Woman Tribune.
AlexBo presents Main Principles of Children’s Dental Health posted at Worldental - world dental treatment guide, saying, “Every mom need to know her child is healthy to make fitness with not thinking about other things except fitness.”
Alvaro Fernandez presents Brain Research Interview Series posted at SharpBrains: Your Window into the Brain Fitness Revolution, saying, “Check out these interviews with leading neuroscientists and psychologists on a variety of topics: brain health, happiness, trading psychology, weight loss, memory…”
Amanda Harris presents Food, the Natural Happy Pill posted at eFamilyBlogger.
Joel Chue presents What Is Weight Loss Hypnosis? posted at SELF HYPNOSIS: Weight Loss, Quit Smoking Self Hypnosis!.
Moms
Tonya presents Baby Stages Don’t Just End After Delivery posted at My Pregnancy Blog, saying, “Author discusses the various stages babies go through.”
Dr. Seckel presents Ask Dr. Seckel » Blog Archive » Dear Dr. Seckel, I am a 30 year old mother of three wonderful children living in Boston. Although my children are my greatest joy, the effect of three pregnancies on my body has left me feeling less than conf posted at Ask Dr. Seckel.
Nutrition
Ali Hale presents Six easy tips to get your six glasses of water per day posted at The Office Diet, saying, “Do you struggle to meet the 6-8 glasses of water per day target? If so, here’s six fantastically easy and simple ways to get there every day!”
Alexander presents Benefits of Fish Oil posted at All Muscle Building, saying, “Most of you have read or heard about the many benefits fish oil provides. However, in addition to raising your “good” cholesterol by way of omega-3 fatty acids, did you know it also works as an anti-inflammatory? So athletes, weightlifters, and weekend warriors alike can get relief from nagging muscle strains and aching joints.”
Shamelle presents 8 Skinny Habits To Loose Weight Naturally posted at Enhance Life.
Ellen Landauer presents Dandelion: Herbal Liver Cleanse, Better Digestion, and More! posted at Health Freedom Coaching, saying, “Naturally increase your happiness and healthby getting nutrient-rich food right from nature, while being out in the sun and fresh air. Dandelion leaves and buds can be made into delicious dishes while supporting good health of liver, gallbladder and kidneys.”
James Brausch presents Calcium + Niacin For Weight Loss? posted at Weight Loss Dude.
Tips
The Push Up Coach presents Common Push-Up Mistakes posted at The 1000 Push Ups Club, saying, “People often make mistakes when doing push ups that detract from their fitness goals.”
Cathy Ley presents Lose Your Post Partum Tummy : Tips for Moms & Baby Websites posted at Tips for Moms & Baby Websites.
Paul Heingarten presents Easy Tips on Weight Loss posted at Workoutebooks, saying, “Losing weight and leading a healthier life style are the goal of more and more people in today’s stressed and modern society. No wonder people are seeking the ever elusive miracle weight loss program or pill that will change their lives.”
Zork Brauk presents UFO Recession Tip 1 Walk Your Buns Off posted at It’s the Recession, Stupid!, saying, “Recession tips from Zork, the cute UFO alien.”
Time
Beth Dargis presents You Do Have Time For Fun posted at My Simpler Life - Simple Living.
Workouts
Sonja Stewart presents Walking off the Weight, The Wiggles Way | Parenting Squad posted at Parenting Squad.Jessica Donnovan presents 13 Ideas for Fun Family Fitness Plans posted at Sensible Self-Improvement.
Jimson Lee presents Other 30 Minute Circuit Training Workouts posted at Speedendurance.com, saying, “Here is good 30 minute workout when you are pressed for time, or staying in a hotel room.”
Master Carl Mills presents KARATESIZE - Meditation Room posted at Master Carl Mills.
That concludes this edition. Submit your blog article to the next edition of fitness for moms using our carnival submission form. Past posts and future hosts can be found on our blog carnival index page.
Technorati tags: fitness for moms, blog carnival.
That concludes this edition. Submit your blog article to the next edition of Fitness for Moms using our carnival submission form. If you would like to host the next edition, contact me via the Contact form and I’ll set you up with the guidelines for the end of month posting. Past posts and future hosts can be found on our blog carnival index page.
***When submitting an article, please ensure you provide an announcement of the release of the Fitness for Moms Carnival from your blog to continue participation in future Fitness for Moms Carnivals. Thank you.***
Technorati tags: fitness for moms, blog carnival.
Topics: Carnivals | 6 Comments »