Hi All,

I’m featured on SpaWeek Daily today! Here is the link.

Also, I have a new blog post on Read Breathe with a very real glimpse of my daily life! Here is that link!

Almost puked in today’s W.O.D….400 meter rows with weighted squats in between.  Took as much time as a 5km and much harder!

Very exciting new cookbook up for review next!  Stay tuned.

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I love playing outside in the fall. The leaves are changes, the wind is blowing and the kids are happily playing in the park. It’s spring time now in Southern California and that means misty mornings and sunny afternoons. Not cold, but, not tank top weather yet.

For those of you mama’s, BornFit is a company you should check out! If you are not a mama, they have products for you, too, however, their main focus is on clothing for maternity and beyond. There are so many awesome products out now for fit mama’s to be and I love it! Last year, I reviewed their running skort (link) and interviewed the founders of BornFit {link}and this year I get to review the Torrey Full Zip. Man, it’s my lucky day!!

This is a jacket that has vast versatility in that it’s a great all- around useful jacket. Cyclists, you could wear this over your jersey {there is a back zip pocket large enough for tubes and CO2 cartridges}, runners, it’s light enough for running, and seriously, it’s ready for any outdoor adventure! There are two large mesh panels on the sides to keep you cool or warm depending on the weather. The full-zip jersey with a high neck can help you regulate the temperature easily. This jacket has a fit with a longer length and it could easily double as a maternity jacket and cover your waistband pants.

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David Kirsch answers my questions!

After my recent review of his book, The Ultimate Total Body Makeover, I was left with lots of questions on how to use his plan in a more reasonable way- I’m not one to promote a 2 week fat loss program ever- however, his workout plan is really creative. We all know I like to have strong muscles and will lift as heavy as I have in my garage (at the moment that means a 35 pound k-bell or 20 pound hand weights). But, I know some of you don’t want to lift heavy- you’d rather have a toned, yoga like body and his plans are more designed for you. So, here are his answers.

Q Which celebrity do you think really works their butts off and wants a lean body for themselves and not for the media?

A While the initial motivation may be media-driven, I truly believe that all of the celebrity clients that I have worked with consider their transformation an honoring process. We focus on achieving their wellness from the inside out. And in turn, they have strength, confidence and beauty that they never had before.

Q Do you train with kettlebells and if so what’s your favorite exercise to do with them?

A I love doing Plie Toe Squats and Assymetric Lunges with Kettle Bells

Q l love all your stability ball exercises that I have posted in my garage-
but I don’t have time to do them all in one session and I don’t think most
moms do either. What do you think is the best way to burn fat for those of
us who have a GRAND total of 45 minutes to exercise?

A You need to engage in intense and continuous movement. A combination of cardio with light weights is best. Attached is an example of a 20-minute fat-burning cardio + cardiosculpting workout from my book, The Ultimate New York Body Plan. This would be a great circuit to do twice leaving you a few minutes to stretch. All you need is a pair of dumbbells, a medicine ball and a jump rope (optional).

And, do you have any questions for David? Also, he sent me a workout that I’d be happy to email to any of you. Please email me at fitnessformommies (at) gmail (dot) com.

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Amber Neben, professional cyclist, took time out of her busy schedule today to visit my school. My first impression was that she is tiny! Maybe 5′4″ and 110 pounds, maybe, in WET clothes. She brought 8×10 photos and signed them for all the teachers, she signed water bottles and slips of paper, she high-fived the kids, she encouraged them to ride and asked one kid if he could ride a “wheelie”. My students were incredibly respectful and very impressed. She brought her time trial bike and showed the kids how it worked, the how’s and why’s of the disc wheels, the handlebars, and she demonstrated how she sits in the bike to get really Aero. One of the questions from several students was “how many yellow jersey’s do you have?” She said she didn’t know,too many to count! We have a VERY diverse student body, so when she talked about the Olympics, two girls were saying “we are from China!” When she talked about racing in France, another one is asking “where” cause she is from France!

Her background? California Native. Grew up playing soccer and running. She’s one of those women who has been an athlete in her heart since birth. When she couldn’t run anymore, she switched to Mountain Biking and participated in Collegiate Nationals in 1998. (I was at first excited about this cause I went to Collegiate Nationals too- except I went in ‘97 for Road Cycling- the year there was a BLIZZARD.)

Plan for 2009: Win Redlands and then fly to Europe to race for several months. Good luck, Amber! We will be routing for you. She is racing for Nurnberger/Shoair with a composite team in Redlands. Three German teammates will be with her plus Ann Guzman and Lauren Hall.

Photos from the event:

Me, my kid and Amber demonstrating how to change gears.

Me and Amber

Have any questions for Amber or women cyclists? I do. I wanted to ask what it’s really like racing in Europe. And if they are really earning an income or if they are just paid to race, so to speak. Do they have planned potty breaks or they just don’t go when racing?? I remember hearing Jeanne Longo never allowing a break but have heard the peloton has at times done a planned stop in the middle of a field…

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In two weeks, I will begin a 12 week Yoga Works Teacher Training program. Although, I’m incredibly excited about it, I’m also very curious as to it’s going to effect me as a person. With all the reading I’ve done on yoga, I am hopeful to learn how to manage stress, anxiety and balance…(thinking this will be a post for another day). I’m also curious as to how yoga might change me as a person.

The following is an interview with Fay, my program advisor for Yoga Works. She’s incredibly positive and encouraging and I hope I can show the same enthusiasm for yoga as she is here:

1. Can you tell me how you got started with yoga works?
After moving to Orange County in April 2008 I discovered YogaWorks. I started practicing at the Laguna Beach studio in May. I love the diversity and quality of yoga and Pilates classes offered! I quickly learned about the Teacher Training program that YogaWorks offers. I had wanted to become a yoga teacher for a long time, but had not been geographically close enough to attend any Teacher Trainings. I did my 200 hour Teacher Training in August 2008…loved every minute of it…and started teaching yoga a few weeks after my Training ended.
About a month after my Training ended I learned the YogaWorks Teacher Training Program Advisor position in Orange County was available. I was hired, and love the job! I love talking with people about yoga and inspiring them to follow their dream to become a yoga teacher.

2. How long have you been doing yoga? Is it your favorite form/only form of exercise or do you do anything else- such as running, cycling, etc?
I have been practicing yoga since 2000, so about 9 years. I have taken several sabbaticals from my practice – to move to different cities and start a family…but always return to the practice. It is my favorite form of exercise – keeping my body, mind and emotions all healthy. I also do Pilates several times a week to help with core strength. Core strength helps so much in yoga, particularly for balancing poses and inversions. I also walk, hike, swim, and chase my 3 year old son around for extra exercise.

3. Did you feel that your life changed in any way after becoming a yoga teacher?
Yes, completely! In my past professional life I was stressed, did not enjoy my career, and did not have enough time to devote to my family. Choosing to teach yoga has solved all of those problems. I LOVE having yoga be my career! I work part time as the YogaWorks Teacher Training Program Advisor, which fulfills my craving for some office time with coworkers. I teach yoga about 10 hours a week. I teach Vinyasa flow, kid’s yoga, prenatal and Mommy&Me yoga. I love sharing with my students the amazing holistic benefits of yoga! I also consider my own yoga practice to be part of my work week.
I am now happy with my career and love my various yoga job(s)! I am not stressed – and that’s worth so much in this current economy and political environment. I am able to create my ideal schedule which puts my family first. And the best life change is that my yoga career has made me healthier – physically, mentally and emotionally.

4. Do you have a favorite form of yoga?
I love Ashtanga, creative Vinyasa Flow classes, Iyengar for precision alignment instruction and injury recovery, Restoratives when I need a mellow day, and kid’s yoga with my son! It’s all great – and so good for your whole body!

And just for fun, I thought I’d test your opinion of the outfit (s) below…And to ask if you had a favorite brand of yoga clothes, what is it?

Clothes for Teacher Training – by Fit Mommy on Polyvore.com

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I’m excited to say that I finally bought my 35 pound kettlebell! No, I didn’t buy the Russian Red or the Dragon Door ones, I bought the ones you can easily pick up at Big 5. The girl at the register was very curious about the bell and how to use it, so I quickly demonstrated the KB swing. And, I WAS able to bring that beast up to eye level like six times….Check it out. Ain’t they pretty?! Yes, these beauties will help my cycling as in Explosive Power.

Fat Blasting Boot Camp Update:

I have two more weeks before the final results are posted. Workout #3 is by far the hardest of the three workouts. My favorite combination is the Reverse and Side Lunge pattern plus a split squat with a press. I think these type of full body work with just one exercise is incredibly effective. As far as results go, I haven’t seen much change in my size since Feb. 17th, however, it’s quite obvious that my strength has increased! Thinking that the formula- 4 Strength Training moves, 3 cardio exercises followed by 3 Ab exercises is a great quick effective formula that I will be able to carry through when done with the plan. In fact, I was thinking of asking Angie to write a advanced plan for me!

On Bike Racing…..

Who will be racing in my town this week? Yep, the one and only Floyd Landis.

AND GUESS WHO IS COMING TO MY SCHOOL THIS WEEK?! This girl is amazing. Go read her bio. I’ll wait.

If you’re new here, you might want to read this post, I wrote a year ago on the subject of women bike racers (link). Well, the WOMEN are here in my TOWN this week and I will be talking about it. Amber Neben has won the Redlands Classic twice as well as the Tour De Feminine twice as well as gone to the Olympics.

Redlands Bicycle Classic will begin on Thursday and conclude on Sunday. The field for the women is the most competitive group we’ve had in years. I will be interviewing some of the professional women and will be featuring the interview at the end of the week. One woman’s team is coming to school for an assembly!

Have any questions for professional women bike racers? Leave a comment and I will ask!

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Quiz questions for you and me:

1. How many grams of protein in Fage?

2. How many grams of protein in 1 scoop of protein powder?

3. How many grams of protein do we need daily?

Interested to note that 0% Fage has 20 grams of protein!

There is 18 grams of Whey Protein Isolate in my favorite brand of protein powder. (link)

To answer my third question, I am going to refer you to an old post I wrote about this subject (link). Bottom line is 1.4-1.7 grams of protein of body weight per day.  (I need apprx 86 grams of protein based on my current weight and using the lowest calculation for protein of 1.4).

This leads me to question myself and you. Are you getting enough protein in your diet? Whether you are training for a marathon or strength training, protein will enhance your ability to recover from exercise, help rebuild your muscles and repair the damage you did to it.

Introducing a Better Whey of Life!  A yogurt with 15 grams of Whey Protein Concentrate in each serving.  Five flavors include plain, French Vanilla, Peach Mango, Strawberry Banana and Mixed Acai Berry.  I don’t know how many of you have tried adding your protein powder to your yogurt, but, when I have tried it; the taste was terrible!  Mainly because the powder would not dissolve.    My husband and I both sampled one yogurt each and enjoyed it.  There is a LOT less sugar than regular brands of yogurt but the taste reminds me of the full sugar loaded yogurts that I used to eat!

Where to find it?

If you are lucky enough to have a Whole Foods or other specialty stores near you, I’d urge you to go check it out.  Here is a coupon for $1 off.

How to calculate protein requirements?

Divide your weight in pounds by 2.2.

Multiply that number by 1.4-1.7= grams of protein required.

Any vegans, vegetarians out there?  What’s your best way to get protein into your diet?  Omnivores, are you eating enough protein for your running, cycling or marathon goals?

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A post dedicated to lots of cool gadgets that I don’t have, but, would consider if I won the lottery or something!

First up, the coolest “trail runner” ever. It is designed for those of you who want to clip your pedals on your bike, but, still be able to hike up the mountains or go running at the park with your kids.

Secondly, planning a trip to the slopes? These cool tubes function as a regular piece of baggage! Sportube that can be shipped or checked as baggage! This one carries multiple pairs of skis and poles and is equipped with wheels.

Hate cycling in the winter? Want to work on your time trialing or sprinting indoors? This amazing bike is set up as closely as a road bike, but still have all the flexibilities of a spin class. And guess what, there is NO crashing into coffee tables with this one! If you’re a roadie and train on rollers occasionally (me) and you are watching some amazing cycling videos on TV turning with the riders and off the rollers is a common accident. This bike will allow you to turn like you are outdoors without falling off.

REALRYDER “The first Unstationary Bike”

These are the REAL thing! Russian Kettlebell’s from Dragon Door. Slick, sexy and expensive!

Finally, I’ve been drooling over these beauties!

or these

So, if you won the lottery, what would you buy?!

ps. All images are clickable.

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In transition.  The times and months that you are between big goals.  How do you spend your workout time? Do you continue to run big miles even though there isn’t another race on the horizon for months?  Or do you take a break from running to find a new passion to occupy your workout time?  Take me for example, I ran the St. George Marathon last October and have spent the last four months not really running.  And now that I can run a little but still not ready to commit to any big races, I wondered how I should spend my running time?  Is there such a thing as maintenance in a running program?  

So, I asked Coach Al, to drop me a note on maintenance (thank you, Coach Al!!) and his answer was surprising…and YET so wise.  

Maintenance fitness in running, or in any endeavor, is really a myth, don’t you think?   I mean, years ago when I made my living as a professional musician, I always looked practice time on some level as always essential, because I believed that I was either “moving forward or moving backward- I was never staying still in one place.”

Today my feeling as it relates to fitness, is pretty much the same.  I feel that while we THINK we can stay in one place, the reality is that we are always either getting better or getting “worse”.  I don’t think I mean worse in a literal sense- what I mean is, losing some ground in our fitness, whether it be flexibility, strength or cardio.

Looking at it from a different perspective, when I think of “maintaining” fitness, what I really think I mean is CHANGE.  That is, when we don’t have a specific race or event to train for, what we need to do is CHANGE something in our routine.  Change could mean jumping into another sport and beginning again, to learn some new skills that will help us grow.  It could mean drastically altering our “traditional” approach to the same sport, whatever that might be.  The key thing is, I think when we lack that one goal event, we need to change something to keep our body’s and our mind’s fresh and interested.

More specifically, to answer your question directly, any kind of maintenance mode in run training should include regular bouts of short, fast running, and it must include regular flexibility and mobility sessions,to alleviate any gradual increase in tightness or loss of mobility and elasticity, which may end up increasing risk of injury when more ’serious’ training ensues.  As you can imagine, I also believe regular strength training (perhaps quite different than what you may have done in the past) is also essential!

Lastly, don’t be afraid to drop total run volumne during any maintenance period. In the end, you should always come out of this kind of a period more rested, refreshed and ready, physically and mentally, to begin your quest toward a new goal race or distance!  Very often, the best way to do this is to simply take more days off from pure running, and integrate other cross training activities into the mix.

So, what do you all think?  I’ve read this three times and I am in total agreement and am now understanding that you can’t have it all.  I might get really strong in one area but lose ground in the others.  

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