Fit Momma Wish List: Workout Clothes

It's shopping season!  And a great time to pick up where we left off last year with the Fit Momma Wish List.

I must say, since I have really no other hobbies or interests, I am pretty darn easy to shop for.  My husband gets big time brownie points when he gives me a gift or two fitness related.  A sure win is always some new workout clothes.

Before we go any farther, let me state my personal workout rules:  

1.  Never take a shower before a workout.

2.  Never ever put makeup on before a workout.

3.  Never do my hair before a workout.

4.  Never wear, ever large earrings when I workout.

4.  If going to the gym, I will do all a favor and brush my teeth.

When I head into a workout, I am a all business kind of gal.  I'm not very social (hhmm, so maybe I can skip the teeth brushing?).  It's just me, my music, and my workout.  

It is not a fashion show.  

However, that said I love a new workout top or rockin' new shorts to workout in.  Here are a few reasons why:

Function
Good workout attire also functions really well.  Mostly, it gets the heck out of the way so you can think about all those mountain climbers you need to do without your shirt going up and over your head. You are able to jog without holding up your oversized sweats so they don’t fall down to your ankles. You are able to bike without your pants getting stuck in the chain. Functional clothes during a workout are essential so you can think about what you are doing, not what you are wearing.

It Lasts
Good workout clothes (I didn't say expensive) can have a very long life. My favorite workout shorts are going on 4 years old. These babies get sweat in, rolled up in a ball and sit the dirty clothes for a few days, then washed and dried just to do it all again. They take a beating.

I prefer my gear to be some sort of polyester/spandex blend.  It typically wicks away the sweat, holds its shape well, and keeps its colors vibrant for years. I avoid cotton since it tends to fade, stretch, and shows sweat rings where I really don't want to see sweat rings.

Affordable
You can find great stuff and not even have to dip into your 401K.  My favorite places to get new workout gear are discount stores like Marshalls (they rock in the athletic gear department here in TX), TJ Maxx, sales at larger sporting goods stores, sales at Athleta.com, Title Nine and Target.   Some of my favorite items I paid under $10.00 for at Marshalls and love every bit as much as the stuff I picked up at Athleta.

Options
The shimmery tights, striped leotards with puffy sleeves, and leg warmer days are behind us, thank goodness.

You want options? We have options! Pants, capris, long shorts, short shorts, skorts.

Onto the shirts: long sleeve, short sleeve, cap sleeve, tank tops.

Loose fitting, tight fitting -- whatever suits your fancy.

And sizes? Don’t worry, cheerleader sized moms are not the only ones that can rock the workout clothes. Check out Landsend and Old Navy.  They have workout clothes in all sizes, some specializing in Plus Sizes and others in the the very petite sizes.

Cuteness
OK, I realize this is a workout and not a fashion show. However, I will stand by my Trainer Momma theory that has been personally tested for years:

When wearing feminine, well-made, good looking workout clothes women workout harder. I swear we burn more calories.

Take the following scenario which I’m sure some of you have experienced:

I show up at the gym in my husbands old, oversized, yellowing t-shirt that doubles as painting attire. I threw on some fading shorts that I also was able to wear when I was 8 months pregnant. The whole time my mental dialogue sounds something like:

“Ugh. Look at me. I’m huge.”

I go throughout the whole workout picking myself apart. I am embarrassed when I catch a glimpse of the plate-sized sweat rings beneath my arms and notice people are steering clear of me, the walking sweat ball, in the hallway.

Now turn it around.

If I’m wearing a shirt or tank top that fits me well in a great color and shorts that are flattering, it’s a completely different story. You should hear what is going on in my head: “Check me out. Am I cute or what? In fact, since I’m so cute, I’m going to do 10 more mountain climbers today than last week” And then proceed to work even harder.

It’s true, I swear.

So, don't forget to put workout clothes on your Fit Momma Wish List this year.

How about you, Fit Mommas.  Are workout clothes on your Wish List this holiday season?  What else are you wishing for?

Other items on the Fit Momma Wish List:
Heart Rate Monitor
Adjustable Dumbbells
Gym Membership
Shoes

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Toning Shoes - Thumbs Up or Down?

This is it!  

The last day to enter to win one of two $50 Gift Cards to Title Nine.  

Tell your butcher, your baker, your candlestick maker! 

 Enter here.

Due to the pathetic begging of my money-hungry son, we are going to have a garage sale. This is a huge concession for me, since I’m a “toss it” type of gal. It’s not the sale that drives me crazy, but the growing pile of garbage in the garage that does me in every time.

I have committed to Brian, however, that yes, we will actually have a sale. And yes, he can keep any money he makes from any of his toys he decides to unload. He is convinced he's going to hit the jackpot in a few weeks.

 Luckily, just a few dollars means a jackpot in his little world.

As I was cleaning some items out of my overstuffed closet this weekend, I came across these:

Yep, the Trainer Momma has a pair of toning shoes.

After the sale, that sentence will read past tense:  The Trainer Momma HAD a pair of toning shoes.

What are toning shoes?  If you walk into any mall, sporting goods store, open up any women's magazine you'll see the ads with the stick thin model that has no rear endo wearing shoes with rounded soles.   The convincing marketing campaigns go onto claim:

Buy and wear these shoes and you will burn more calories.

Buy and wear these shoes and you will lose weight.

Buy these shoes and will tone your legs and behind.

Buy these shoes and banish the cottage cheese from your legs.

Buy these shoes and you will be worthy to strut your stuff down the catwalk.

A pretty tall order, yes?  Even more so when you consider that many of these shoes, which come in all different brands, often push and clear $100.

**  Before I go on, these shoes were given to me at a conference.  I airbrushed out the brand label since the purpose of this post is not to bash certain brands, but to just cut through the fitness jungle and tell you WHAT WORKS.  So, call me ungrateful.  I call it honesty.

I know it depends on who you ask, however if you are asking me, which many of you have, I am giving the toning shoe trend a thumbs down.  

I know many of you LOVE your toning shoes.  I just don't.  They didn't win over this skeptical fitness fanatic.  Let me explain.

I did a little experimenting with them by using them on several of my morning walks the past weeks when I take the kids to school in morning. My observations:

Sore?
At first, yes, I was a bit tender after taking a 30 minute walk in these shoes. Others I've talked to interpreted that soreness into:  WOW!  THESE THINGS REALLY WORK!  I'M SO SORE!  Actually, the truth is what  I’ve explained in prior posts.  When we do a new exercise, or in this case distributing my weight differently by wearing these shoes with a half of a ball on the bottom, we are bound to be sore the first few times. After a few walks, however, the soreness wore off.

Awesome glutes?
Did it shape up my glutes? Let's just say the obvious:  I've got some serious backside to work with.  A lot of material back there.  If there is anything I work ultra hard on it is getting those glutes to be ultra hard.  These shoes did not transform the buns into anything magical, unfortunately.  I'm going to stick with more step ups and lunges.   And eating less chocolate cake.

Burn more calories?
Nope. I burned the same amount of calories wearing the toning shoes as I do wearing my normal workout shoes -- around 120 calories for a 30 minute brisk walk pushing my 3-year-old in the stroller.

Weight loss?
Um, nope again. This goes back to the above calories burned.  Since I didn't burn any extra calories, I didn't take off any weight. Wouldn’t that be fantastic, though? Just double knotting a pair of these and then the pounds would just melt away?  I'll keep dreaming...  And eating less chocolate cake.

Comfortable?
Yes, they are very comfortable. Any shoes that has a sole that is nearly 2 inches thick is going to feel like butta. I even considered keeping them for this aspect alone.  But, the pull of the garage sale and making the extra buck is a bit too strong.

Safe?
When used for their recommended purpose, walking, these shoes are relatively safe. However, I have seen them misused over the the past year since they’ve become popular. Running in them is a big no. Lifting weights, no.  It’s like a twisted ankle just waiting to happen.

Fashionable?
OK, ladies, I know I'm no fashion blogger.  And you will spot me around town wearing not-so-hot outfits when in a pinch (my scrub bottoms and Bronx Community College t-shirt with flip flops has been my grubby fav for about 4 years running now). But, these?  These just are not scoring high on the cute-o-meter.  Spend your cash on some smoking boots or something.

So, let me be the one save you the $100+ dollars and say buy a real, awesome workout shoe instead. These are not worth the money, just another fad passing itself off to be the magic bullet to take the guilt away when you skip another day at the gym.  Or when you eat too much chocolate cake.

If you really are dying for some, you can come buy mine at my garage sale in a few weeks.

I'll give you a discount :)

Related Posts:

Shoes:  Put Them On Your List
See Me Run
Health Trends Drive Me Nuts
Fad Diets - The Gig Is Up

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Trainer Momma Giveaway: Two $50 Gift Cards to Title Nine

Two things happened today that inspired this month's giveaway:

1.  I ran next to super-de-duper runner girl this morning on the treadmills.  The girl was cruising and was awesome.  However, there was a whole lotta bouncin' going on, if you know what I mean.  Ouch.

2.  The Title Nine catalog just showed up in the mail.

We are all -- or mostly all -- women here so I am just going to say it:

Let's wear good, no GREAT, sports bras when we work out.

This is an area that gets ignored since our sports bras are more of a functional item of clothing, and not typically on display (for most of us).  After day after day of wearing and washing, stretching and holding -- these bras keel over and die.  The elastic snaps, the colors fade, hook and eyes break off, straps break.

I know you know what I'm talking about.

I have about 5 bra corpses in my dresser right now.

We all have our preferences, whether it be the uni-boob look, or maybe you prefer to lift and separate. I personally like the "Chest of Steel" type of bra:  I swear my favorite sports bra could double as a bullet proof vest.  Since we are all shapes and sizes, there is no one bra fits all.  As long it is supporting the girls (or what is left of them, as in my case), go with what works for you.

Title Nine has done a smash up job in their sports bra department.  They have a variety of different sports bras for a variety different bodies.  Ultra supportive, barely there, underwire, pull overs, back closures -- they've got our back, er, our front.

They also have ridiculously awesome names like:

Booby Trap

Bye-Bye Bounce Bra

Triple Threat Underwire

Cuz-She-Said-So Bra

Marvel Bra (** A Trainer Momma favorite)

And the best name to date:

The Answer-To-All-Your-Prayers Bra

OK, this bra talk could go on for hours.  Alas, I must get on to the giveaway:

Trainer Momma

October Giveaway

two (2)

$50 Gift Cards to
Title Nine

(two winners will be chosen!)

** As a side note, Title Nine has stepped it up in the cute department when it comes to their clothes. Really, you should check them out. If I don't get my hands on one of their Heartfelt Sweaters (spruce/moss stripe, please), there may be some trouble. Their workout clothes continue to be solid as well.  So, if you are not in need of a new sports bra, NO WORRIES!  Just enter the giveaway and do some shopping!

RULES, RULES, RULES

This giveaway runs from Wednesday, October 6 and closes Tuesday, October 12, 2010 at midnight. The winner will be announced Wednesday, October 13, 2010.

I accept entries by having you fill out and submit the form below. Be sure to click as many boxes as you deserve:

1. Enter once by clicking the "Heck, yeah! I'm ready to spend a little cash at Title Nine!" box and submitting the form.

2. Subscribe to Trainer Momma via RSS feed or email (check out my sidebar or the bottom of this post), and you guessed it. Another entry. It counts if you are a new subscriber or have been one for months. Doesn't matter to me -- I'm just happy you are tuning in and doggone it, you deserve another entry!

3. Get another entry for being a fan on the Trainer Momma Facebook page. New fans and existing fans are deserving of an extra entry, don't you think?

4. Add the Trainer Momma blog button to your side bar and wahala! You've got another one, girl! If the button has been there for a while, it still counts. Thanks for spreading the word for me :)

5. The winner and I must make contact within 48 hours, or I must pick another lucky reader.

Like I always say, if I don't spoil you, who will? :) Oh, and if you spread the word about Trainer Momma and this giveaway, THANKS! I greatly appreciate it!

Here's the form:


** Disclosure: There is nothing to disclose. Title Nine is not sponsoring this giveaway and is not compensating me in any way to do this giveaway.  I am just digging their new look and products at Title Nine recently and wanted to pass on the good stuff to you!  

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See Me Run

Last week I posted about my knee woes. I’ve sought help after the Doc has shoved me out the door and practically made the physical therapy and doctor’s appointments for me. They have helped slightly, but not ultimately.

Since I am a pretty active gal, I've analyzed what hurts my hurts and what doesn't:

jumping rope - NOPE

plyometrics - NOPE

running stairs - NOPE

weight lifting - NOPE

cardio machines - NOPE

dancing - NOPE

aerobics - NOPE

running - YES

It has baffled me and many other trainers that I can do a ton of high impact activities, but not run. WHAT. IS. UP. WITH. THAT.

There are a handful of runners at my gym. I’m not talking joggers or even half-marathoners. These people are serious, big time, hardcore runners (they have earned those italics). They are hoofin' it so blasted fast the treadmill has a hard time keeping up. I just sit on the weight bench and watch them in wondrous awe. Their talent baffles me.  When they pass I bow my head in respect.

OK, I’m back. Moving on.

Anyway, they all started wearing these new shoes. They had vibrant colors and were, well, cute. I finally started picking their brain and inquiring what was on their feet. They all repeated the same answer:

Newtons

What? Where was I? I've pretty much tried one of everything over the years that Sport's Authority has to offer.  It turns out that this is a new shoe that is designed very differently and can only be purchased at Newton approved stores. Oooo. They are also not your predictable running shoe.  They are designed for a mid-sole strike.

A mid-sole what?

It goes by many names these days: barefoot running, Pose Running, Chi Running, Evolution Running, mid-foot running, forefoot running, etc. In simple terms, the techinique requires you to decrease your stride, increase your cadence, and stand upright landing on the midsole part of the foot (not the toe!).

Now, to digress, I am a heel striker when I run-- BIG TIME. I never ran in high school or college (I was far too busy eating Hostess Chocolate Cupcakes with the little white swirls on top to bother myself with that silliness!). I’ve never been instructed in my running at all until that past few years. Even then, I was coached to run with a heel strike.

The Newtons are desgined for a midsole strike -- very, very different. They have padding in the midsole area to accomodate this technique and no (or not much) padding in the heel.

Well, after talking for months with these athletes about their shoes I started wondering if this different running style would work for me.

I reviewed the things that did not hurt my knees -- and lo and behold -- they are all land on the midfoot.  AH HA!  I knew I needed to figure out how to get my feet into a pair of these (especially since the triathlon was soon approaching!).  My birthday was conveniently approaching, so I bought myself some shoes for my birthday (I had maxed out the gifts from the Doc already ;).

So, now, two months after wearing Newtons, I have worked up to jogging once or twice a week for 45 minutes. It really does feel fantastic. I always have whined that all I want is to be able to jog for 30 minutes with no pain. Wish granted.

I must say, however, that I am now MUCH more aware of the demands that running has on my feet, ankles, and calves. The salesguy who sold these Newtons warned me, as did the info that came with the shoe to start slowly with the shoes and new technique. Only a mile, then switch to the old shoes and gradually build my way up. Did I follow their wise advice? Of course not! I went out for a 50 minute run on the first day -- and the tendons all over my feet let me know that was a bad course of action.

I don’t think these shoes are for everyone, they just happen to help me. I don’t have to wear special orthotic inserts in my shoes. I don’t have an outright injury I’m dealing with. The science behind this natural running form and the shoes just made sense to me. And they work for me.

Plus, they each have a very cool pic of Sir Isaac Newton:

I only put this out there for you to think about. It just might be a match for you like it is for me. The Newton website is fascinating with great articles on running, the midsole strike technique, videos, and even cute little stick figures demonstrating the run.  I have spent far too much time there.

A few more thoughts:

-  They run small.  These are the first pair of size 10's I've ever worn in my life.
-  They are pricey.  I got mine for around $160.  I was spending nearly the same on other workout shoes, so this did not make me flinch (that much).
-  I do not wear these for lifting weights.  I switch shoes.  I'm just a snob that way.
-  I do not wear these for going on walks.  Again, I have another pair of shoes for that.
-  I do not wear socks when I run with them.  They are THE LIGHTEST shoes I've ever put on my foot and have amazing ventilation.  I love the wind whipping through my toes :)  I just don't want a sock to get in the way of that.  I just put them deep in my closet so I don't smell that much.
-  Nope, I still have zippo desire to run a marathon, or even a half of a marathon. I’ll leave those amazing feats to you guys :)

-  Nope, I haven’t however, tried these babies -- yet. Heck, I’m the pround founder of the "Try Anything, Expert of Nothing" club.  The Vibram's and barefoot running are just around the corner, I suppose :)

What about you, Fit Momma's?  Have you tried this midsole strike?  What do you think?

** BTW -- Newton Running did not ask me nor compensate me in any way for this post.  I just like to pass on WHAT WORKS.  

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It's Time to Tri!

Well, well, well.  Guess what tomorrow is.  The Doc's birthday.  Oh, yeah, and time for the Freshman Triathlon!  Back in February I sent out an all call for any locals to join in  a sprint triathlon.  We have about 10 daring women and to say I'm excited would be an understatement.

I thought I'd post a very general list of "What To Do and Bring" when doing a sprint triathlon as a newbie.  This is by no means exhaustive, but simply off the top of my head.

What to Eat Pre-Race-
I like to wake up early, and eat a bowl of oatmeal. This gets my digestive tract moving, if you know what I mean. I also drink about 24 oz of water.

When I get to the race site, I eat a banana or protein bar for right before race. Since this is a sprint length tri, I don’t eat during the race at all. Be sure to be hydrated.

Clothing-
This is entirely up to you. I personally swim in my biking shorts and a workout tank top with a built in sports bra. Just remember that your body will be wet, so to put a lot of dry clothes on your wet body is tricky. You will have to put your race number on your front after the swim. They do provide safety pins.

Swim-
cap
goggles
something to swim in (no skinny dipping allowed!)

Bike-
bike
shoes
socks
helmet
water
sunglasses

Run-
shoes
socks
hat
sunglasses

Other -
Towel
Race number
Race number belt
Flip flops/sandals for pre-race
Directions to race
Pre-race food
Camera
Sunscreen

There are no iPods or earphones allowed during the race (this is standard).

I've gotta go check the air in my tires and get packing!  Actually I need to put away today's groceries, get a haircut, pick up the kids from school, and hopefully I'll gather my gear and get to bed at a decent hour.

Wish us luck!

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Zip Line Bliss

Today school is out for the kids and guess where I found them before breakfast, in their P.J.'s, and in 45 degree weather:

From Collages

The zip line.

Santa scored big time this year when he pulled this one out of the sack. I can't get over how much they love it.

I must admit, my kids are daredevils due to some well placed encouragement from their parents. It's in my roots. My parents threw us in the ocean to swim, had us climbing trees, repelling, canoeing, ropes courses, mountain biking, water skiing all at young ages. High adventure family. It is a wonder that I ever ended up so overweight when left to my own devices. Ah, well, what's past is past.

Cut to now, and the Doc and are I all about what can get the kids outside and moving (luckily we live in Texas where we can pull that off more months than not).

The zip line ran Santa around $100, was the only thing Santa brought the kids besides their stockings, and has been a HUGE hit. Friends and neighbors are coming over to try it and there are smiles all around.

Yes, we've had just a few scrapes. The zip line runs through the middle of two trees. Santa thought it was a brilliant idea. They've only slammed into the trees a few times, but are fast learners.

They've gotten very creative lately--sometimes I just can't look outside. They remind me of some good memories a few summers ago:

From Costa Rica 2008

Man, it feels good to feel good.

Gym Shopping

I posted previously my case for getting a gym membership (click here) -- and maybe you've decided to bite the bullet and finally do it.

From Personal Training pics

I've been gym shopping many times throughout the last 14 years. Here are the top things I look for:

Location, location, location. This is Numero Uno. In order for me to join a gym, it seriously must be within 5 minutes of my house. I have tried, honestly tried, to go to bigger, better gyms that were further away from mi casa – however, I have always ended up switching to a gym closer to my house, albeit smaller and not so snazzy. Who cares. I AM THERE. In the end, that is what matters.

Child care. A must for this momma. I couldn’t use the gym without it. I use the gym because of it. Child care should have decent hours, enough availability, and reasonably nice workers. Frankly, I am not as picky as other mothers. I know that I am not paying for workers with PhD’s in child development or the Super Nanny. I just want to make sure my children don’t die and preferably have all their teeth in tact by the time I make it back... And, they should be patient enough with the kids so you can leave a crying baby and they are willing to hold the little guy to sooth him.

Tons of TV time during the gym is not favored by me, and I have often gone to the director to request that this not be the mode of operands day in and day out. I understand when they are packed, have a baby in each arm that the square babysitter comes in handy. However, when there are a decent amount of kids, let them play.

Also, I feel that child care at a gym should be part of your membership. If you have to pay by the hour, I guarantee that you will shave off workout times here and there in order to save a buck. Just buy the membership that includes child care, you’ll use it.

Price. Compare, compare, compare. Everyone is offering a deal right now. Wheel and deal here, ladies. Do you want month to month payments? How much is the start up fee? Is there a contract? How do you get out of your contract? I made the mistake of signing up with a big box gym when I was at the wee age of 20 – and ended up signing my life away and not knowing it. Hopefully, you are much more savvy in the ways of the financial world than I was and know what questions to ask.

From Personal Training pics

Classes. If you are a big class fan, be sure they offer the classes you can’t live without and at times you can make it. Don’t be afraid to talk to the fitness director to make your wishes known in this area.

Equipment. A gym should have decent equipment that is orderly, easy to find, and cleaned regularly. If it is rusty, thrown in corners with the cob webs, it’s time to look elsewhere. Also, the cardio equipment should offer you a good variety and be maintained regularly. If you see this: OUT OF ORDER – on most of the cardio equipment, move on. Nobody is taking care of business.

Feel. This is where you just have to acknowledge how it feels in your bones. I, personally, love a small, intimate gym and always have. I like getting to know people, where I walk in the gym and I am greeted like Norm from “Cheers” (Maaaaannnnddddiiii!). This is a biggie for me.

Freebies. Request some guest passes and gym hop for a while until you find a gym and suits you. When I moved to San Antonio, I did this number for about 2 months – just going from gym to gym, using their child cares to the max, and never felt an ounce of guilt about it. Yes, I still have salespeople sending me postcards occasionally telling me that they miss me (yeah, I believe you), but it was worth it so I could find the right match for me.

Fit Momma Wish List: Dumbbells

Last week I posted about joining a gym. Well, I’m sure there were some of you out there that just sat there reading that post and were just shaking your head. NO WAY. For some of you, a gym is not an option – for a myriad of reasons. Perhaps you live out in the boonies, or money is just too tight, or gyms are just too intimidating for you at this point. Understood.

However, we have established that there does need to be some weight lifting going on in your already busy life, right? How to do that at home?

Many of us just start by buying a smattering of at home workout equipment. Let’s start with the basic dumbbells.

There is the method of going out and buying different sets of weights. This is just fine, however there are a few drawbacks. Of course, space. That is problem #1 for me. I already have so much junk; I really don’t have room for the many sets of weights that I would need. The other drawback is that you will need different weights depending on what you do and on your progress. Do you just keep running back to Sports Authority for the next size up? I suppose you could…

--OR--

Look into a rockin’ set of adjustable dumbbells. There are many of these on the market right now, and I have done the homework for you. Steer clear of the Bowflex adjustables (they have been reported to fall apart over time– hopefully that is not on your head!).

The best adjustable dumbbells out there right now are called SportBlock made by PowerBlock. The women’s version can adjust to 6, 9, 12, 15, 18, 21, and 24 lbs. That is all you will need at home, I swear.

From Personal Training pics

If you husband is interested in working out at home with you, I would recommend the Sport 9.0 version for him that runs from 15-90 lbs.

From Personal Training pics

The technology is solid and brilliant. It uses a pin that you just adjust pull out and slide in at whatever weight you need.

From Collages

By the time I added up the cost of all the dumbbells that I needed at home, the SportBlock was nearly the same price (around $185.00), plus is saved me so much space that it was a no brainer. Power purchase, my friends.

So, if you are in the market for at home dumbbells, here’s your answer. You’ll love them!

**As usual, SportBlock did not pay me to review or advertise for them nor their products. These dumbbells just rock and I could not keep this juicy info to myself!

Fit Momma Wish List: Heart Rate Monitors

At one phase in my fitness life Spinning was just becoming popular and I became a helpless Spin-aholic. It was marvelous! I took up to 3 spin classes a week and could not get enough to satisfy my growing addiction. The music! The people! The workout! I just loved it. The instructor was amazing and became somewhat of a mentor to me. She encouraged all of us to get heart rate monitors. That was a good suggestion, I supposed, but what was the big deal? I was breathing hard, I was sweating, I must be burning some calories, right?

From Personal Training pics

However, I knew the truth:

I was a drama queen.

When my spin instructor said, “Add some resistance!”--I would give the knob maybe a quarter turn or usually none all at.

When she screamed out,“It should be hard to peddle!”--I would just slow down my peddle stroke, but really the bike was doing more work than me.

When she yelled, “Climb that hill!”--I would make a big production of mopping the sweat off my face.

When she cried, “Come on, push yourself!” – I would dramatically show some strain on my face and take breathe loudly so those around me would know I was killing myself.

I could have won an Oscar for my performance. Pretty juvenile, I have no excuse. I know, I know, I was only hurting myself in the end. Blah, blah, blah. I just figured I was working hard enough, at least I hoped I was working hard enough. OK, I really didn’t KNOW if I was working hard enough.

Anyhow, I did receive a heart rate monitor for Valentine’s Day one year (ahhh! Sweet! Get it? Valentines? Heart? ) and I found I could no longer pull off my daytime soap opera routine anymore. The numbers did the talking: if the instructor said I should have my heart rate at 85-90% of my maximum heart rate – I was obedient and got it there. If she said it was recovery time, I knew I should be around 115 bpm. My workouts changed, I became a huge heart rate monitor fan, a numbers fanatic and have never looked back.

I always encourage my clients and people in the classes I teach to get a heart rate monitor. It is not just for Spin, it is for ALL types of workouts. It will:

1. Assist with weight loss.
2. Motivate you to push yourself harder than you thought possible.
3. Improve your fitness level.

A great feature that some heart rate monitors have is a calorie counter to let you know how many calories you blasted during your workout. Granted, it is not 100% accurate, but beats the heck out of those cardio machines or worse yet not even knowing.

From Collages

If you’ve never seen one before, it basically comes with two parts: the watch and the chest strap. When you work out, you just strap that baby on (don’t worry, it is not uncomfortable and does not inhibit your movement at all). Every heart rate monitor comes with different bells and whistles. Mine only requires a few things:

1. Monitor heart rate
2. Count calories
3. Serve as a decent watch (time, alarm, timer, light, etc.)
4. Be waterproof (that is not an option with three kids, three baths, dishes every day, etc.).

**BTW - I plan on doing more posts about heart rates, heart rate zones, heart rate training, in the future. That is some juicy info that I feel is muy importante, but right now I just want to add a few more items to your Fit Momma gift list. Time is a wasting, folks are shopping for you, and I need to put my two cents in!

I personally use a Polar F6 Heart Rate Monitor right now. And – hhhmmm --do I smell another

Trainer Momma GIVEAWAY
coming soon?

Check back tomorrow, you don’t want to miss it!

Shoes: Put Them On Your List!

Hello holidays!

If you are like me, you are already rushing around from store to store checking items off the gift list for others-- but what about you? For the next several weeks, I will be posting about some things that would improve/enhance your workouts. Fitness gifts are my favorite, hands-down, so hopefully I can help you sift through all the junk and get you some quality stuff. Just forward these posts onto your husband/boyfriend/mother,etc. --they'll get the hint! :)

SHOES

From Personal Training pics

Fit Momma Gaby asked this great question:

What kind of shoes should I buy? Every time I go to a store I get so overwhelmed with the selection that I just walk out. Right not I have a walking shoe but don't feel supported when I try to jog. Is it worth going to one of those stores that check out how you step/walk and then recommend a shoe? I'd like to do some jogging and running eventually. Is a regular cross-trainer shoe OK? I just don't know where to start.

This is a fantastic question. Shoes and I have quite a sorted history: love/hate, friend/foe. I have learned the hard way about shoes -- blood, blisters, and black toenails all have been involved. It has not been pretty. I won't go into details, but in a nutshell I used to think that I had to "break in" a workout shoe -- like a Birkenstock or something. This bogus method must have stemmed from my ballet days when I had to break in toe shoes -- that's all I can figure. So, I'd go to Foot Locker (remember that store?), buy a nice, snug shoe, somehow determine that it was worthy of my "breaking in" ritual, then proceed to suffer through workouts for the next several months. I literally have ripped off my shoes after limping through a workout and thrown them against a wall in tears. Wasted money. Wasted time.

A few things I have learned:

1. If you are going for general fitness stick with running shoes. They are lighter and that results in more agility. Cross trainers are fine -- but too heavy in my book. Running shoes are great for what you will be doing.

2. I also recommend going to a specialty running shoe store. Bring your old shoes so they can check out how you've worn them out. Also, they should have you walk or run for them. Some even have a computer that scans your feet. They will determine if your feet roll in or out, if you need inserts for your arches. Then they will recommend the best shoe for you. BUY IT. It will change your life!

From Personal Training pics

The last pair of shoes I bought, they recommended I go a 1/2 size larger to account for my feet swelling during a workout. I didn't know that. There must be some shoe university out there or something. They just know stuff I don't. Bless them.

After that, I go to Sports Authority or online and will buy my next pair or two (if I liked them). However, I like to return to the specialty store every year or so (I go through shoes very quickly) to see what the new technology and shoes are.

3. The shoes should feel FANTASTIC in the store. Like butta. The key to knowing you bought the right shoes is that you didn't think about your feet one time during a workout.

4. Replace your shoes regularly. I have to replace mine every 6 months. Even if the shoes look fine, after working out 6 days a week, they just don't hold their form anymore and don't give the support that is needed. Don't wait until there are holes in the bottom. Do your knees and hips a favor and replace every 6-12 months. If you jog daily, you may even have to replace sooner than that.

5. $$$. This is the stuff to spend money on. Nope, sorry -- no Walmart or Costco deals here. A great, quality pair of shoes is usually around $100 (and up from there). Some people choke at this, however, think about it: you are wearing them every single day. Put your money there, it is sooooo worth it. You do get what you pay for.

6. There is no one superior shoe out there. Everyone's feet are different, so everyone will need a different shoe.

I personally am hopelessly devoted to Asics Kayanos right now.

What about you? What are your favorite exercise shoes?

Choosing A Protein Bar

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And now we return you to your regularly scheduled post:

I am a protein bar eater. Frankly, it is like a candy bar for me, its a big treat. My shot of chocolate for the day. It is so convenient for this momma who is out the door to take the kids to school, then I don't come home until lunch time. I eat these bars for a snack, NEVER for a meal. I always prefer to eat REAL food, not this processed stuff. But frankly, life gets in the way and if I'm being honest I eat these 5 days out of 7. Since I'm on the go most mornings, they usually are eaten around 10:30 AM for that morning snack. I'm good until lunch.

There are soooo many protein bars on the market and it can be very overwhelming. I did a little shopping, grabbed nine popular protein bars. I chose the ones that are good for women who are trying to lose or maintain their weight. And I choose mostly the same flavor just to simplify things: Chocolate Peanut Butter.

I have always told my clients that the basic rules of thumb for protein bars are these two things:

1. It must be under 200 calories.
2. It must have over 10 grams of protein.

We are not talking a cereal bar, we are going for protein. However, there were some protein bars I picked up and promptly dropped due to the calorie count alone: 360 calories?!? 280 calories? 410 calories? OK, we are not Arnold Schwarzenegger here, gals. Leave those bars for the orange looking guys, with white teeth, short shorts, dyed hair, and biceps so big they have to cut slits in their sleeves. No, we are going for a different genre of bar here.

So, are you ready for the breakdown? I did a very, highly scientific comparison of nine protein bars. NASA has called for this top secret Trainer Momma algorithm to see which bars are the best on the market. I would not share it with them, but I will share it with you.

From Personal Training pics

I added up the calories, the total fat, the sugars, then subtracted the protein (since that is the good stuff). The lowest number in the end wins. Here's what it looks like for all you mathematicians out there:

Top Secret Trainer Momma formula

(calories + fat + sugar) - protein = grand total

	Calories	Fat	Sugar	Protein	TOTAL
Detour (Lower Sugar)	170	5	3	15	163
Pure Protein	200	6	2	20	188
Luna Bar	180	6	11	9	188
EAS Myoplex Lite	190	6	10	15	191
Balance Gold	210	6	14	14	216
Snickers Marathon	220	7	17	10	234
Odwalla Original	230	8	14	7	245
Power Bar Performance	240	4	25	9	260
Clif Bar	260	6	21	11	276

So, it looks like those top four are the winners in my book:

From Personal Training pics

I personally am a huge Pure Protein fan because :

a. It has 20 beautiful grams of protein and keeps me fuller longer.
b. I can buy it bulk at Costco and Sam's Club.

So, if you are in the market for protein bars, here's your guide. Taste is an entirely different part of the equation. Some of these taste like cardboard (that's why I didn't do the Go Lean bars, for me it's like eating a box). Others may have different effects on your digestive tract, if you know what I mean. Experiment with one at a time.

And AS ALWAYS, drink 24 oz of water after you eat one of these bars. It will fill you up and keep you happy until your next meal.

The Ultimate Match-Up

From Collages

This morning I was sweating away to Maroon Five on the gym's elliptical trainer. I got a good 45 minutes in -- plenty of high intensity intervals thrown in the mix -- I was feeling strong, empowered and ready to start the day.

But before I hit the shower, hmmm... Let's see. How many calories did I burn? I check out the display on the elliptical machine:

Whoa! Holy cow! 584 calories in 45 minutes! Oh, yeah! I was workin' it, baby!

Wait a minute, what about my trusty heart rate monitor? What?!? Only 366 calories? Who is right? What gives?

Sorry, to break it to you, gals, but the heart rate monitor is more right. Cardio machines at a gym or at home are as notorious for lying as my first grader was (that was a frustrating phase!). The machine spits out greatly exaggerated numbers for calories burned, often up to 30-40% more than the actual calories expended.

So, treat the cardio machine like your aunt who exaggerates everything (I had all my babies with no anesthesia, I only gained 10 lbs per pregnancy, I cooked for 300 the night after I delivered my 5th child, I used only cloth diapers, I ironed my husbands shirts every morning, etc.). Check it out, politely smile, then mentally slash it in half and that is the approximate truth. If you are a numbers freak like me, get a good heart rate monitor (I will post on this in the future) and it will be much more accurate.