So summer is quickly coming to an end in Phoenix.  While the days are still hot, the kids are going back to school and my next wave of college freshman are leaving their homes in Phoenix and heading off to places around the country.  I have committed to running the Phoenix PF Chang’s Marathon in January and I am preparing for my long training days.  This summer has been quite successful at getting back into shape and losing some pounds.  I committed to five days a week at the gym and enjoyed my morning spin classes, lifting, and/or eliptical training.  On the weekends, I usually got in a good run before the sun was high and the 110 degree day made it impossible to go outside. 

Phoenicians have it tough in the summer when the kids are out of school, unlike most areas of the country we are forced inside most of the day keeping our kids out of the hot sun.  I found lots of indoor activities for my busy three year old to participate in and was happy that many business owners focused on opening their spaces to their young clientele.  We regularly frequented a cheer gym who had a bouncy house and use of their equipment open to the public twice weekly for a cheap $3 visit.  We frequented the story-hour at Barnes and Noble, participated in the Little Gym, went to library activities, and took regular trips to the mall.  I do believe the mall became my sons favorite summertime treat.  We rode the elevators and escalators for hours and played in the mall play place.  In addition, the mall frequently had kids activities (car racing was our favorite), music, and entertaining fountains all in the cool (almost cold) airconditioning.  As long as I stayed away from shopping, the mall was a free entertainment venue! The Phoenix Zoo had Friday and Saturday evenings open with lots of water play, bouncy houses, and slides to entertain too!  Overall, summer could be a bust when it is so hot, yet you can find cheap and/or free options to get your family out and moving during those hot days.  Finally, our true family favorite is the swimming pool.  Whether you have a pool in your yard or you head to the local pool, swimming cools you down and keeps your kids active.  My son became increasingly water safe and enjoyed countless hours playing in the water.  Get yourself and your children outside as the summer quickly comes to a close!

photo by PaulaVK

So wherever you are in the country, Spring is either there or just around the corner.  Most of our children have a little bit of Spring Fever.  My son is obsessed with playing outside, actually he is obsessed with riding his tricycle.  Everyday he pretends to be the UPS man and delivers packages down the street to one of his friends houses.  He has improved so much on his tricycle and flies down the street pedaling as fast as he can go.  He has even take to riding on driveway slopes and occasionally crashing into curbs.  Also, my son enjoys playing with a soccer ball and kicking it in the street “it goes farther…”  Of course, it also gets mommy running after a ball before it rolls to far away, a little extra exercise for me!  Whether it is the park, the backyard, or the driveway, get outside with  your child.  Learning motor skills is essential to your child’s development and allows you time outside with your child to get you moving too.

I recently was introduced to a new site called ebeanstalk.com that discusses toys that are beneficial to your child’s development.  They actually brought in a host of experts to discuss why certain toys are better than others and which work at different times in your child’s life.  I am impressed with their panel and the interesting articles they include in their Expert Advice.  Physical Therapist, Deanie Barth contributed a great article on “Achieving Gross Motor Milestones and Play Skills through Summer Time Fun,” she discusses different toys for kids at different age milestones.   Check out their site, it is great to have recommended toys for each age group.

Overall, I am excited that my son finds playing outside so much fun.  As a kid I remember playing outside daily and having all our friends outside too.  It is good for their physical fitness and development and establishes a lifelong love for the outdoors.  Get outside with your child and have some fun!

photo by Bigcountry15

There are always many ways to workout.  As a mom, it is a struggle to workout and spend time with your child.  This past weekend my husband and I took my son to the zoo.  Now, walking around the zoo with my son is usually a workout.  We always start in a stroller, but quickly move on to him walking/running around the zoo.  We are members at our local zoo so he knows the area quite well.  I discovered this past weekend that our zoo actually has a fitness walk as part of it’s program.  This walk takes a certain path and has you do certain exercises at each stop.  It is a fun way to entertain your family, see the animals, and get a workout in.  Now, you don’t need a set schedule from your zoo, you can put in short bouts of exercise at each stop.  I found that doing lunges by the giraffes and doing squats by the rhinos may make you look funny; but it was well worth it!  Like usual, my son joined in and had a fun time exercising with mommy, now if I could only get my husband to take part!

I have also talked about the importance of group exercise.  If you are embarrassed to do push-ups by the monkeys alone, you can always enlist a friend to join you.  Our zoo also allows a local Stroller Strides to do group workouts at our zoo.  These early morning workouts are similar to other “mommy” workout groups, yet they mostly focus on fitness walking at different speeds.   Our zoo also has a great playground, we get out there and swing like the monkeys on the bars, do pull-ups like the apes, and run like the zebras.  If you pretend to be an animal with your child, he/she will enjoy it immensely and you will get a great workout.  Whether it be at the zoo or a local park, get out there and get moving.  There are no excuses to get a workout in while entertaining and spending time with your child.

This month our Amazing Active Mommy of the month is Christie Bruner, she is one of my former swimmers who is dedicated to fitness and being a great mom.  Christie was an All-American swimmer at Truman State and now owns her own Strollerfit franchise in Florida.  Christie has some great ideas for active mommies and will also write an article for our blog this week about heart health. 

My name is Christie Bruner and I live in St Petersburg, FL.  I have lived here for six years with my husband, Dusty.  We were both college athletes and have always lived pretty active lives.  I received a Bachelor of Science in Exercise Science.  When we were blessed with our first baby three and a half years ago our lives just got turned upside down!!  Luckily I found a wonderful program called StrollerFit while I was still pregnant and started training to be an instructor as soon as my daughter was born.  StrollerFit is a great workout for new moms incorporating cardio & strength training all while providing a fun, developmental experience for the kids.  I bought the StrollerFit franchise when I found out I was pregnant with my second daughter, and I decided that this would be my stay-at-home career while my children were young.

1. How do you handle working and raising your children?

Since I own my business and work from home, it is so hard to separate “family time” from “work time”.  I have a three year old daughter and a 15 month old daughter – and I want to spend as much quality time with both of them as possible.  However, I do realize that it is because I have the opportunity to work from home and earn some extra income that I can spend my days with my kids.  I’ve been trying to really schedule my day out so that we have play time, meal time, and quiet time (mommy work time).  It’s a work in progress.

2. How do you live a fit life?

It is definitely a lot harder to live an active life after kids come along.  Before I had children, I would take advantage of the wonderful weather and environment that I live in daily.  St Petersburg, FL is full of parks, gardens, beaches and more that beckon you to roller-blade, swim, and run.  While I can’t participate in these activities at the drop of a hat anymore, I try to incorporate my family into these activities that I love so much.  Eating well is also a lot harder when you have to figure in children’s appetites.  I always have lots of fresh fruits and veggies on hand to offer as snacks (another perk of living in Florida!).  It’s almost easier for me to eat better now that I know that I have two precious girls watching my every move – I want to model a healthy lifestyle for them.

3.What is your favorite form of exercise and why?

I am so glad that my “sport of choice” was swimming when I was growing up.  I was fortunate enough to swim through college (shout out to Coach Colleen!) and on to a Masters team.  Swimming is truly a lifelong sport, and is so healthy for all people in all stages of life.  I don’t have the opportunity to swim all that much right now (our pool needs to have a daycare!), but I love it every opportunity I get.  Whether it’s been six days or six months since I last swam, I get such a total body workout each time.  Since I’ve been swimming for so long, I know how to tailor a workout to get the greatest benefits – whether I want to just get a great cardio workout (4 x 500s) or to focus on my core (25s dolphin kick on your side).

4. How do you motivate yourself?

Hard question – sometimes I don’t feel very motivated at all!  I teach five StrollerFit classes a week, and I think that really helps me get out of the house and get going.  I know that other moms are there counting on me, and I want to bring something new and exciting to them every day.  It makes me be accountable.  Again, I know that my girls are watching my every move and I don’t want them to remember mommy watching Oprah every day when they were growing up.  I want them to remember being outside, having fun and being active.  Making active play-dates also helps – instead of just meeting at a friend’s house (and inevitably watch TV), I’ll make plans to meet friends at the zoo, go for a walk or attend a dance class.

5. How do you encourage your children to be active? What activities do you do as a family to stay fit?

I’ve been involved with my business, StrollerFit, since before my first daughter was even born.  I began attending classes when she was five weeks, and started teaching when she was six months.  Since StrollerFit has always been a part of her life, and a part of my life as a mom, it has been easy to live an active lifestyle.  Both of my daughters have grown up accompanying me to class, watching moms workout and have fun.  They think of being active as an enjoyable part of life.  I am so thankful that I was able to raise them in an environment such as StrollerFit.  My girls are both busy-bodies and can’t sit still to watch a movie or do indoor activities for very long, so we are always outside playing.  We take family bike rides on the weekend, pack picnics to bring to the park, and spend afternoons playing Frisbee at the beach.  Being active has become a natural, easy part of our lives.

6. What advice do you havefor other moms on staying fit and active?

My biggest piece of advice is to find other moms in your area.  Before kids, moms usually don’t have any “mom friends”.  It is amazing how much your life changes after baby, and how your friends without kids just can’t relate.  If you can find a group of moms to bounce questions off of, get together for play-dates, and bond with – you will be a happier, healthier mom.  When you get together with other moms, you’ll be more likely to participate in fun activities that will keep everyone moving.  You’ll be able to motivate each other to stay busy and try new things.  Consistency is key for new moms as well.  If you can get on a schedule of working out – whether it’s going to the gym every day or just going for a walk after dinner with the family – once it’s part of your daily routine it’ll be easier to stick with.

Thank you Christie for all your wonderful advice and ideas, check back this week to read Christie’s article on heart health.  In addition, Strollerfit is a national chain and has franchises throughout the country.  If you are looking for other active mommies to workout with check them out: www.strollerfit.com

photo by tomflickrphotos

It is pretty depressing watching the evening news right now; all the stories are about budget cuts, recession, and lost jobs.  I constantly hear about how schools are cutting back and getting rid of gym class, recess, art, and music.  In Phoenix, most first year teachers are being cut for larger class sizes.  While all this depressing news brings us down, I think it just reminds us of the importance of keeping ourselves and our children active.  We need to lead by example and let children explore their environment through play, being outside, and social interaction.  In addition, playing outside with our children, enjoying our environment, and demonstrating our own commitment to fitness is extremely important.  Lisa Dewey Wells has written a great article on her Wonder of Children Blogabout getting out and playing.  The blog discusses the important aspect of play for our children both for learning and social interaction.  She also discusses the importance of having play time and social time during the school day for our children.  I highly suggest checking out her site and reading this great article!

photo by Nicole Welch

Every Saturday morning we head over to our local Little Gym for some fun.  My son absolutely loves going to his “super beast” class at the Little Gym and he looks forward to it every Saturday morning.  We started going to the gym when my son was only 1 year old.  He has obtained so many skills from attending these classes and has become so confident in his physical activities.  Some of his favorite activities at they gym include playing on the bars, playing with a parachute, and bouncing on the air track; he has also learned how to walk on a balance beam, do a forward roll, do monkey jumps and donkey kicks, and jump off of things.  The gym is a safe environment that allows him to explore and also have group instruction.  Today at the gym, my son did a surprising and entertaining new skill.  When doing a donkey kick he went up into a hand stand and flipped over.  At first he looked up in shock, but then he got really excited as the class and parents cheered for him.  The instructor was even shocked by this new skill and my son proceeded to do it again with the encouragement of “Mr. Matt.”   His new found skill was a highlight of his day and an introduction to gymnastics, but all in all the confidence in his own abilities is the most important skill he is obtaining.

Getting our kids involved in activities at a young age helps them become confident, physically adept, and coordinated.  While we have been really happy with the Little Gym, there are a lot of programs out there that helps develop your child’s physical prowess.  In Phoenix we have classes like Soccer Tots, parent/child swimming, Gymboree, etc.  Most YMCA’s have child classes that cater to differing age groups as well.  Get your child active and involved and let them develop skills necessary to be confident and coordinated kids.  If you don’t have time for a class or program, get your child outside and playing.  I am not saying your child needs to be the next great athlete, but they should be introduced to some physical activity and skills to help them be active throughout their life.  My son absolutely loves it and I do too!

This past weekend we went down to Tucson, Arizona for some much needed rest and relaxation.  The weather in Arizona is pretty cool right now and is perfect for hiking and being outdoors (with a light jacket on).  So we decided to get in one of the most convenient forms of exercise out there; we went hiking.  My mother lives near the base of the Catalina Mountains and near the state park, so we loaded up our little boy, our dog, and grandma and set out for the trails. 

Hiking with a two year old is always extremely entertaining.  We used to take our son in a backpack and go hiking quite a bit.  It was a lot of fun until he got old enough that he would get bored in the backpack.  Our son is a mover and now he wants to be out on the trail with us.  So, we headed out for the flat trails to let him explore.  Three things were prominent entertainment on this hike.  First, my son was fascinated by poop, “scat,” on the trail.  Grandma had recently bought him a nature book called Who Pooped in the Desert, so finding javelina poop on the trail was an extremely big deal.  In addition, there was horse poop, dog poop, and some unidentified scat on the trail, he loved it.  Second, my son is going to be a tree climber.  We found an old tree and he actually asked to go in it.  He sat in that tree and even got Daddy to climb up in it.  He played in that tree for at least a good 15 minutes, a long time for a 2 and a half year old!  Lastly, my son is obsessed with water and does not care about temperature.  The Canada del Oro wash had snow run-off in it.  My son watched that small stream flow, bent down and put his hands in it, and generally was fascinated by the water.  He then proceeded to walk right in and soak his calves and feet in this freezing water.  He splashed around for a good 10 minutes and the temperature did not phase him at all, he had a great time and even got the dog to play with him in the stream.  Needless to say, that was the end of our hike as we headed back to the car to change his clothes and get him warm.

Amazon.com

It was a wonderful morning.  I highly suggest getting out for a nature walk with your child, or even on your own.  Being out in the desert, on the lake, in the woods, or even in the snow can be refreshing and relaxing.  In turn, you also get a great workout for free and you can see all the beautiful scenery.  Taking a young child and letting him explore his surroundings is great fun, even if he just wants to look at Who Pooped in the Desert!

photo by novamade

Finding motivation is extremely important.  What motivates you to get out there and get your workout in?  I think one of the most important things we should consider about our daily fitness routines is the example we set for our children.  My son loves to run, do pilates, and play outside.  I think he finds “exercising like Mommy” to be fun and enjoyable.  He loves to race me outside and even wants me to say “take your mark, get set, GO!”   In turn, he will get down on the floor and do downward dog, cobra, and plank.  It is rather cute to watch him get into each of the positions, he actually finds it to be a lot of fun and actually asks me to do pilates with him.  Funny enough, all those moves are actually yoga moves, but that it is ok he knows mommy as a pilates person!  I am excited that my son finds exercise fun, I believe establishing a love for fitness early in childhood is extremely imporant.  In addition, kids need to get at least an hour of exercise each day and getting them outside or doing an activity will establish this goal early on.

So what other motivations do we have?  For most of us we want to be in shape, be healthy, and lose weight.  I recently received a couple of emails from former swimmers of mine.  Some are mothers, others are not, but they each were motivated to run their first marathon.  Two of them will be running races in April and I am so proud of them and their commitment to the training.  It is always hard to get motivated, but having that marathon goal makes you get out there on the road.  You can’t run a marathon without training!  I am considering doing the San Diego Rock and Roll Marathon in May as my next goal.  The last and only marathon I ran was a year and a half after my son was born, it was a great goal to get back into shape and an amazing accomplishment.  Now after my miscarriage, I am again trying to lose weight and get back into great shape.  Of course I have already talked about the motivation of workout partners and having a group weight loss goals, but finding that internal motivation is so important.  While my internal motivation is multi-layered, I believe setting a good example and being healthy are the most important.   Of course, there is always that motivation of fitting into the pre-pregnancy jeans, looking good in your favorite outfit, or being in a swimsuit.  So find your motivation and get going!  What is your motivation?

photo by SuperMommies

A good majority of my runs are done with my two year old in the stroller.  These runs are quite fun, he entertains me most of the way and talks about each thing he sees.  The problem is: he gets bored in the stroller and sometimes is asking to get out, play, or starts to whine.   If you are a mom of a young baby, you probably haven’t experienced this yet.  If you have older children you understand that eventually the time comes when you can’t keep your child in the stroller for a long period of time. 

So there a lot of solutions for getting your workout in and entertaining your child at the same time.  Here are some of my favorite exercises to do with my son in the stroller and out of the stroller.  Typically I will start this workout after doing a fifteen minute run to the park, you could also substitute a good paced walk to a grassy area, a track, open field or another area you can workout in.

1. Hill Running – if you have a hill or incline near your workout area.  Leave your child in the stroller facing you, at the top of the hill.  Walk backwards squating down the hill, then run a sprint up the hill making funny faces and noises.  My son loves this and always gets a kick out of his “crazy mommy.”

2. Shuttle Runs/Suicides – Remember the Presidential Fitness test from your elementary days?   Find a basketball court or open field.  Skip with your child to the first line, sprint there and back.  Skip to next line, another sprint there and back.  Repeat until you finish with two full court sprints, make sure you turn your child around so they can see you sprinting.   Add more to this exercise… each time you are at the end add 5 push-ups before you continue the shuttle run.

photo by Axel Buhrmann

3. Footwork drills – If your child will stay in the stroller, do 10 jumping jacks in front of you child, side shuffle to half court, run in place footwork for 10 seconds, and then shuffle back. Repeat 5-6 times.  If your child won’t stay in the stroller you can do the same thing while your child is in a swing.

4.  Lunges, Squats, Sprints – Let you child out of the stroller and let him play with you.  You can do lunges and squats standing still or moving depending on how much your child is moving.  If your child wants you to hold them, it is just extra weight/resistance for you!  My son loves me to lift him over my head while I do squats!  Then, find an area to do some sprints with your child, my son loves to play chase.

5. Ab Work – Take a towel with you in your stroller.  You can let your older child play in the park while you do your favorite ab exercises.  Or you can take  your baby/toddler out of the stroller and have them on your towel with you.  If your baby is wanting mommy time you can do ab work with your child laying on your belly.

Mix it up and have some fun.  Working out is possible with your baby/toddler/young child.  Plus, they will get the advantage of seeing you workout and learn a life lesson about keeping fit.  If your kids are older you can have them ride a bike or scooter with you in the park and enjoy the workout as a family together!

Haley Scott DeMaria

This month I am beginning a new feature, the Amazing Active Mommy of the Month.  I am starting with one of the most inspirational women I know, Haley Scott DeMaria.  I had the pleasure of meeting Haley last fall when she came to speak to my swimming team in Phoenix.  Haley was on her book tour for her new book, What Though the Odds – Haley Scotts’ Journey of Faith and Triumph.  (http://www.haleybook.com)

In 1992, Haley Scott DeMaria was a freshman and a member of the Notre Dame women’s swim team when the bus carrying the team home from a meet overturned in a snow storm. The fatal accident left Haley paralyzed from the waist down. After two emergency surgeries, Haley was told she would never walk again. That was not acceptable to this swimmer. Days later, drawing on the strength and training she learned as a swimmer, Haley began to wiggle her toes, and then slowly unlock her body. Over the next several months, Haley endured hours of exhausting physical therapy, painful setbacks, and three additional life-threatening surgeries. Throughout her physical and emotional trials, her family, her teammates, Notre Dame and the swimming community were invaluable assets to her healing. In October 1993, Haley returned to Notre Dame’s swim team, competing again for the Fighting Irish and winning the first heat of her comeback race.

Haley Scott DeMaria graduated from the University of Notre Dame with a bachelors degree in History, and returned to Xavier College Preparatory, her high school alma mater in Phoenix, Arizona, to teach and coach swimming. She has received several national awards as a result of her inspiring recovery; including the inaugural Gene Autry Courage in Sport Award (1994), Women of Distinction (1994) National Institute for Sport Fellow (1995), and the Honda Award for Inspiration (1995). In June 2008, Haley published What Though the Odds – Haley Scott’s Journey of Faith and Triumph, to chronicle her journey of swimming back from paralysis.

How do you handle the stress of a book tour while raising your children?

I have a great husband who is supportive of my work and mission. But he travels for his job as well – so I have great friends who help us out and watch the kids when we are both gone. I used to worry that they would miss me, but I am learning that it has made them (two boys, ages 5 and 7) more independent and has also shown them that their parents are serving others, which I think is a great life lesson for them to witness.

How do you live a fit life?

I make it a top priority. Again, I think it is essential for my children to see that being healthy is a priority. Working out keeps both my body and my mind in shape. I need exercise as much physically as I do emotionally. With that said, time is often not on my side! I have a core set of exercises that I do at least 5 days a week – that I can do anywhere: sit-ups (three sets of 20), push ups (three sets of 12-15 reps), lunges (three sets of 40 – 20 on each leg). Just doing that each day will change your core and muscle tone – and it doesn’t take long, nor require equipment, just a commitment.

What is your favorite form of exercise and why?

I have two: swimming and walking. I love to swim because it is second nature to me. But I also love the companionship of walking. Some of my closest friends have been women I have walked with. I also love being outside – even in 20 degree snowy weather, as long as it is not raining.

How do you motivate yourself?

I know I am a happier person, a better mom and a nicer wife on the days I get a workout in. I also enjoy my days off (at least one a week). And I can enjoy those “off” workout days without feeling guilty, since I know it is best to give myself and my body a break.

How do you encourage your children to be active? What activities do you do as a family to stay fit?

This is a tough one, because being an active family is not always the easy way to go. Thankfully, my boys love sports – and we do a lot together outside: playing football, baseball, taking nature walks. When I found my 5 year old on our elliptical machine I thought, “Okay, maybe I have gone too far!” I just want them to enjoy healthy activities. And the only way they are going to enjoy them, is for us to do them together and for them to see it as a family priority. That is very important to me.

What advice do you have for other busy moms on staying fit and active?

Make and take time for yourself. That is easier said than done; I am not always good at this! Most of my free time comes late at night, which isn’t always the best time – since I need more sleep than I usually get. The bottom line is it just needs to be a priority. Our emotional and physical health is essential to all that we do – and all that we are as mothers.  I also think good nutrition is essential. There are so many fast foods – both in and out of the house – that can create such poor life long habits. All children will eat good, healthy and fresh food – you just have to give it to them.

Thanks to Haley for giving such a great interview and inspiring all of us!  You can learn more about Haley’s book at: http://www.haleybook.com