I have been thinking a lot about body image of late, its always been a topic near and dear to my heart.  Having struggled with bulimia as a young adult, later as an obese woman struggling to find self acceptance, and even now as fit and healthy person I find I struggle with my self acceptance.  So I thought it would be interesting and helpful to spend a week talking about body image on my Fit Mom in Barrhaven Page. 

The first topic I want to talk about is how behaviours affect our body image and how to change those behaviours.  The idea of this post is to work through a little exercise.  I have a series of questions for you to think about that hopefully will help lead you to change one behaviour.  I will share my answers with you and take you through the exercise.  My hope is that you will find a quiet place, and pull out some paper and a pen and do these on your own too.

1.  List  (brainstorm) 5 behaviours that have a negative effect on how you feel about yourself.  

1. getting on the scale each morning
2. comparing myself to other bodies at the gym
3. eating past the point of full with “junky” food, trying to numb an emotion
4. sometimes I make too much “fun” of myself, yes I do think my boobs are funny…but sometimes I think I still use humour to deflect how I really feel about my body
5. looking at myself in segments and not the whole beautiful picture…like focusing on a part that troubles me.  ie. when trying on clothes looking at the pouch and not the whole body in the outfit.

2. Pick one behaviour from that list that you think would like to work on changing, and tell us why you chose this one.

I would pick getting on the scale each day.  I don’t like that I let the number on the scale influence how I feel about myself on a given day.  My weight maintenance has an ebb and flow to it.  Its slightly higher at the beginning of the week after a weekend with indulgences (food and wine), often dehydrated a bit from a really long run (training for another marathon) and down mid week after a few days of hydrating well and back to my normal nutrition.  Yet, on Monday morning I let that wee change in the number make me feel “sort of yucky” about myself, like I need to get “on track.”  When I am on track. I should be thinking what a fun and enjoyable weekend I had, and damn you killed that 10 miles, and ps your shoulders look awesome in that workout tank!  I hate the anticipation of what the scale will say.  I don’t like that the “lower” number makes me feel good, when the number on a scale shouldn’t make me feel good, the number on my Daily Mile should make me feel good, laughing with friends should make me feel good.  (those things do make me feel good…but you get the point).  Most of all I do not want my daughters seeing me standing on that stupid scale and my trying to hide it just makes it look like a negative thing.  In trying to protect them I am likely teaching them there is something wrong with the scale.  When all it is a too.  I need a new tool.

3.  There is a reason we engage in this behaviour, it serves a purpose.  So let’s brainstorm what it does for us so we can find a more positive behaviour that also does these things for us.  

Getting on the scale each day for me:

• let’s me know that I am maintaining my weight loss and not gaining it back
• eases anxiety I have over loosening the reins on the weekends, that I haven’t gained 10 pounds because I enjoyed some dessert and wine.
• generally reinforces that I am doing well, and am doing the right things to maintain my weight loss and to maintain what I feel is a healthy weight and lifestyle for me.

4.  Now make a list of positive things you could do instead to achieve the same feelings, results and/or payoffs.

• I workout most days and the gym clothing I wear is very form fitting. If I had gained a lot of weight it would show.  In the morning instead of getting on the scale look at myself in my workout gear.  Look at those muscles, and fit healthy body.  Know that you are doing well and are fit and healthy.
• Use a favorite well fitting pair of jeans as a measure.  If the jeans start getting tight well maybe its time to back down from the choc chip ledge

5.  If the idea of changing this behaviour is frightening, and let’s be honest it will be to many of us.  How can we ease into change?

I have weighed myself once a week for 2 weeks now, and I feel free, like a WEIGHT has been lifted (kind of funny lol).   Soon I would like to make that once a month.

6.  What kinds of things can we do to help us be successful in making this change?

• share your intentions, I just did that blogging about it, but you can also share with family members and friends.
• Have a friend follow up and ask how you are doing with the change/goal
• give yourself a small reward for following through ie. pedi, a new book etc.
• read what you have written here again, remember why you want to make this change.

I hope that this little exercise will help you look at some of your behavious differently and ideally identify one that you can change that will lead to a more positive body image. Its a great way to look at breaking down a behaviour and to make change.

On a final note thinking of the Bigger Picture:  I would like to let go of the idea of “weight” all together   My weight is not who I am.  I am a mother, a runner, a personal trainer, a scrapbooker, a friend, etc… The number on the scale will never represent who I am.  From a health perspective other measures are much more telling.  Like the fact that my heart rate returns to normal very quickly after a HIIT interval, that I can carry my children, I can stand on my feet all day without my back hurting, I have a healthy restin heart rate and blood pressure etc. 

Stay tuned on the Fit Mom in Barrhaven Page this week for more discussion on Body Image.

I wanted to share a workout that I did on the Elliptical machine today, one that will keep your mind engaged, work up a MAJOR SWEAT, and give you a full body workout.  Frankly, the Elliptical is not my favorite machine, and spending 30 min of steady state on it is like torture for me. But this…this I can do because my mind is active switching up the intervals     Give it a try and let me know what you think?  

Set the level to a resistance that feels like your working, like in a spin class make sure you have control of your legs and that it involves some work to push the pedals, but not like your slugging through mud. 

warm up for 5 min at a comfortable pace

1 min: put all your effort into PUSHING the handles, mostly upper body focus, legs are along for the ride

1 min: rest

1 min: slow, reverse (reverse direction) squat (get down low) hand in stationary position. 

1 min rest

1 min: all your effort into PULLING the handles, again an uppar body workout with the legs just following

1 min rest

1 min: fast forward squat (squat down, hands in stationary position, and fast feet)

1 min rest

1 min: PUSH AND PULL with handles (legs along for the ride) 

1 min rest

Cool down for 5 min (for a 20 min workout, or repeat circuit and then cool down 5 min for a 30 min workout) 

Your arms will burn during the arm portions, and your legs will be on fire in the squat…its a GOOD ONE!  

Check out the fun we have on Wednesday nights! Fun that most certainly could not be had without the AMAZING participants we have coming out to play! Thank-you.

Me with the famous and very fun Jumping Pillows behind me

Lunges UP A HILL…why not?

Getting instructions for our next round of sweaty fun (it really is fun, trust me, wink)

One of my very favorite pics, this is just beautiful!

So many places one can do dips

A twist on cardio sprints, throw in a water balloon fight!

Going in for the Kill shot!

I love logs! Log push ups, log plank, log mountain climbers, log step ups, log dips, and yes even LOG BURPBEES!

And now for the FUN part of the class…the Jumping Pillows!

Crazy Air Guitar

The MAN himself, the THINKER behind Saunders Farm

Our very own HIP HOP girl

Now that’s flexibility!

STAR jump!

Rock Star!

Want to get in on the fun? Come join us next Wednesday night! Here are the details on the class:

My friend Jay and I after our workout, happy girls

I have been loving the arrival of summer and heading to the park to workout rather then heading to the gym.  My kids have really loved the change of scenery and will happily play at the park over being in the gym daycare any day.  I am blessed to have some great friends at my disposal to come play with me.  My “trusty” workout buddy Jenn who is up for anything sweaty!  My friend Erin who just happens to be a personal trainer too! and my buddy Jay who is beyond inspirational in her fitness adventures (Soliders of Fitness, Rowing, Kettlebells, Spartan Racer, and Boot Camp Fanatic!)

This past Wednesday, Jay and I spent some time together at the park while my sweet little Kasey played in the sand.   Jay was kind enough to share some of the advanced moves she has learned in her Kettlebell classes.  I have to say I have a lot of work to do in learning the “snatch” my brain and muscles can’t seem to make the connection.  She also showed me the Turkish Get Up (torture, who invented that?), and some really cool distance and partner moves.  I love working out with Jay because she challenges and me and CALLS me on form.  ”Katie straight arm!  Katie KB to the sky! ummm Katie top of the hill!”

After playing around with the Kettlebells, we played with my new toy, the suspension trainer.  Jay even got some pics of me working it!

Doing the PIKE, hard to get your butt up there!

Chest Press I love this move

Getting ready for the Y-shoulder move

I’m looking forward to spending more time out of the gym, and in the sun playing with my friends!

I challenge you to make a “play date” with a friend or two and hit your local park for some fun.  Here’s a couple links with some great park workouts for you to try.

http://just-for-mom.kaboose.com/park_workout.html

http://www.nerdfitness.com/blog/2012/04/12/playground-workout/

I had many  false starts along the way, but on May 11, 2010 I started MOVING and I haven’t looked back since.  I can honestly say I have not taken a week off in the last two years!  Even on a cruise, I brought my running shoes and got my sweat on.  I have discovered an absolute love for the way my body feels when I am sweating, moving and pushing myself.  I love setting goals big and small and achieving them, whether it be getting to ten push ups from my toes or running my first full marathon.  There is something so empowering about setting your sights on a goal and going for it!

Making time for a run while at the cottage

In the last 2 years I have run my first 5km race and my first Marathon, lost just over a 100 pounds, achieved my personal training certification and started my own business helping other women.  My husband has joined me, and has run his first marathon (2 actually)! Our family’s life has changed dramatically. I have gone from a tired mom, who’s back ached standing in line at the grocery store, to a mother that does yoga in the park with her kids and actually likes running around the park playing tag.  My daughter even drew me a picture of a dumbbell as a gift the other day.

Life feels pretty darn good right now!  My goal with Fit Mom in Barrhaven is to empower and guide other women in a similar journey.  Which is why I am so excited to be running this Kick Start class with Jayda Siggers this summer.

I think its the perfect class to help Kick Start your own journey, no matter where your starting from. This is the class that will get you moving, and having fun, that will build the momentum needed to make CHANGE in your life.  You will meet other like minded people, and have the support of your peers as well as a personal trainer and health counsellor.

You all know I love to exercise, and I am very lucky that I had that “click” right away.  But what really took a long time to “click” for me was the food part of this journey.  I truly would have loved to have had guidance from someone like Jayda, like those of  you in the class will have.

Together Jayda and I are ready to help Kick Start your journey to Wellness with our love and enthusiasm for healthy living and feeling good.  So who’s ready to make that JUMP and have some FUN doing it!

Click here to sign up!

I am very excited to be teaming up with Jayda Siggers of Eat Whole Be Vital to bring you a local Fitness and Nutrition class this summer. I’m particularly excited because the fitness portion of this class is geared toward the beginner-intermediate fitness level (don’t worry I have lots of ways to increase the intensity level and make the more advanced sweat!)  I have heard from many moms around me that the idea of a “bootcamp” can be kind of intimidating.  If this sounds familiar this is most definitely the right class for you.

I’m also very happy to have Jayda guiding us on the nutrition front.  I love to exercise! I’m very lucky that way but it took me about a year of sweating and moving before I “got” the nutrition part of my own journey.  I would have welcomed help early on from someone like Jayda.  So I’m excited to have a fitness and health class to offer you that will encompass both movement and nutrition! 

This is an outdoor fitness and health class that will run over a eight week period, and will involve 2 classes a week.  Each class will be made up of a fitness portion and a nutrition component.

Movement:

In the fitness portion of the class we will be spending 20-30 min in a cardio workout that will involve walking and jogging intervals around the local neighbourhood.  The goal is to start slow and work our way up to longer jogging intervals.  This class is really aimed at the beginner to intermediate level exerciser.  It would be an excellent start for someone that is looking to get into running but isn’t quite ready to “run” yet.  Intermediate level exercisers will be given lots of options to make it more challenging. Don’t worry we call always take it up a notch! After the cardio portion, we will meet in a park setting for a body weight strength session and stretching.  The fitness portion of the class will take about 45 min.

What can you expect from the Fitness portion of the class?

• a fun group of people out for a walk/jog in the neighbourhood, chatting, laughing and meeting new like minded people
• a group leader to keep you on pace while we walk, pushing you to keep your intensity level up
• a group leader to motivate you and lead you through the jogging intervals
• The park portion of the class will involve a full body workout using various body weight strength exercises
• The group will be diverse with many fitness levels represented, you will work at your own pace and comfort level, pushing to reach your BEST.

Nutrition:

Food changes everything. As your daily diet changes, your body changes and your happiness improves. Food is defined as any nourishing substance consumed by an individual to sustain life, provide energy, promote growth and maintain health. This definition of food is idealistic. Food can also impair health, diminish quality of living, and decrease your energy level. How food affects you individually depends on how your body responds to food and how you choose to feed your body. When you discover what foods properly nourish your body, you will begin to notice improvements in all aspects of your life. Jayda will guide us through a goal setting exercise allowing each participant to set their own, individual health and nutrition goals. The following weeks she will cover a different nutrition topics that will help us feel more energetic and help us make positive food changes.

**We will also be hosting a closed facebook group for participants to share and support one another throughout the week.

Your journey starts here!

Classes start Sat June 30th at 7:30 am and end Tues August 21st.  

FULL Start:

Classes will run Saturday mornings (7:30am) and Tuesday evenings (7:30pm), for a total of 16 fun filled classes. Come out and get your heart pumping, muscles moving, sweat and laugh with us!

HALF Start:

We understand that both days do not fit everyone’s schedule or some of you might be away on vacation over the summer so we are offering for you to still KICK IT with us. Register for the HALF Start package. Choose either Saturdays or Tuesdays for the 8 classes or choose to participate 2 times a week for 4 weeks.

DROP Start:

For those who cannot commit to a full package we still want you to drop in. Move, sweat and laugh with us.

*The DROP Start classes will not include the nutrition component.

For full details on how to join in, and the WHO, WHERE, and WHEN please click here on KICKSTART.

Photo credit Saunders Farm

I have very exciting news to share with you!  Starting June 6th I will be leading an AWESOME GRAVITY DEFYING FITNESS class at Saunders Farm.  It will run on Wednesday evenings from 6pm till 7pm, all sumer long and you can even bring children 10 and up with you to join in on the fun.

This is an ADVENTURE style workout that will bring you back to that childhood-like state as you run and explore Saunders Farm.  The first 30 min of the class will consist of cardio and body weight strength exercises as we explore our surroundings.  We will run through mazes, climb towers, explore the hills, whiz down a slide, jump over logs…the possibilities are limitless!  In the second half of the class we will leave the ground as our feet jump on the Giant Jumping Pillows. For 30 min we will explore gravity defying fun exercise that will have you “whooping” like a child again.  But don’t let “fun” and “Pillows” mislead you into thinking it will be easy!  This workout is going to have you pushing yourself literally to new HEIGHTS!  

This workout is designed for all fitness levels, and you will take it at your own pace.  There are many modifications available so that everyone can participate.

The cost of the class is $10/ class as a drop in fee.  We are also offering a discount if you purchase 10 classes up front, where the per class cost will be $8.

On days that the weather doesn’t cooperate we will hold the class indoors and do a core/bodyweight/circuit style class.

What do you need to bring?  Bug Spray, Sun screen, Water, and a Yoga Mat

If you have any questions feel free to post them here in the comments or email me at fitmominbarrhaven (at) gmail.com

Look for updates on the class on the Fit Mom in Barrhaven Facebook Page.  

My alarm went off at 5am this morning and I was ready and anxious to get going.  I loaded up on a hardy breaky of PB, honey and banana toast and coffee.  At 6 AM I was ready to go, and had a car waiting for me. I decided to take a cab and save myself the stress of driving downtown.  Once down at the race the nerves started to flutter and I am thankful for my BB and being able to tweet my nerves away.  It was lonely not having my race buddy and hubs Ryan with me (he was doing the half later that morning).  I found my corral which was my goal time of 4.5 hrs.

Green Coral: Goal time 4:30

I wanted to find the 4:30 pace bunny to take his pic for good luck but he was no where to be found…but I did find this charming 4:15 bunny….mmmmm

He just happens to be the pace bunny I had my pic taken with at the Army Run…it was a sign…

I have a confession, that 4:15 pace bunny got me fired up and I headed into the race with a new goal to try if I could to keep up.  Not to push so hard that I risked emptying the tank, but if I felt good and was able to I wanted to try.  I was excited and fired up.  When they sang O CANADA right before the gun went off I cried (first cry of the run).  

Nervous, excited, teary, and ready to go!

The gun went off and I was off…well about a few minutes later I was off LOL.  My goal was not to get carried away in the start, and to try and keep my pace around 9:30-9:40 min/mile.  I started off well and kept that rasky rabbit in sight.  I had a hard time keeping a steady pace..it was all over the place.  I was checking my watch constantly to try and keep it in check.  I had imagined running the race today and it being like a long slow run, where I have always been by myself and I have time to reflect and think and settle in.  It was NOT LIKE THAT.  I was engaged the whole time, checking my watch trying to get my pace to settle into a steady one.  I was trying to gage how I felt and make sure my plan was a good one.  I felt great though, and I was having fun.  I love being in a race.  I love watching the people around me.  I love the music.  I was in my happy place.

Training for my first 5km August 2010, running while on vacation!

first training 5km where I got to run with Ryan at my parents, loved staring at his bum  up those hills! LOL

Our first 5KM, at the Army Run and where we got BITTEN HARD BY THE RUNNING BUG!Next stop….10km…

Rattle Me Bones 10km…first 10km race…it was tough-ISH

Celebrating a year of health and fitness together New Year’s Eve, 10km Resolution Run

Father’s Day Run,Walk and Roll with the Family, truly making this healthy lifestyle a Family one…I remember being so proud that I was able to run along Kay’s side on her bike while she GAVE ‘ER…that I could keep up with her and not hold her back, that she got to experience the excitement of the race

Fun run…Ottawa City Chase…urban adventure…ran about 18-19km that day!  Thought of it as practice for our first half marathon coming up in Sept!

Huge accomplishment today…half of a life long dream…back where it all started the ARMY RUN, half marathon

Back at Rattle Me Bones for the 10km, ran my best 10km in 53min!  PS. what’s that in my pocket..looks like I am happy to see my friend Rob! Also running his first race and kicking it!

Celebrating another year of healthy living and happiness, this time with our very good friends Rob and Laura, a shot of  fireball whisky and then off for a 5km Resolution Run

Training for the Marathon, a “recovery week” ran a PR for the half  OOPS

Yep that 3rd Split of the Run was pretty much an emotional mess, I cried as certain songs came on, I sped up when my messages from the girls came on saying GO MOMMY GO…MOMMY YOU ARE STRONG…MOMMY YOU ARE AWESOME….oh dear crying again as I write this.

notice the last split?

Those last 10km where….ok I am crying while I write this…INCREDIBLE…all the emotion welled up inside me poured out.  I pushed it with everything I had.  I truly felt all the love and support that got me to this race.  All my family and friends, and my amazing support network online. I thought of all the messages and cheers I had received.  I ran hard!  I thought “KATIE LEAVE IT ALL ON THE ROAD.”  Part of me thought this is were you BURRY the OLD YOU…this where you shed that insecure girl of your youth, and the girl that hid behind fat jokes….I ran hard.

As soon as I slowed to a walk after crossing, my legs felt foreign, and wobbly.  I thought I was going to hit the ground.  I have never felt like that before, the walk down the recovery line was surreal and I wasn’t sure I would stay on my feet.  I kept thinking stay on your feet Katie, don’t embarrass yourself I texted Ryan that I was done and got a message back that he was at 20km (running the half).  My heart swelled.  I was missing him so much.  While I ran I was sending him thoughts of love and strength and speed.  I waited scanning the crowd for the bald red head! Oh what a happy sight when I saw him coming down the line, I wobbled over and hugged him.  The water works hit! BEST MOMENT OF THE DAY WAS THAT HUG!

My “Flower” so proud of him…ran his PR for the Half in 2:12: 27

Now the fun started! We met up with our friends Jenn and Rob who also ran the Half Marathon, first timers that kicked it!

I stole this photo from Laura who by the way also ran in Race Weekend with her daughter Cate (3yrs old)

We met up at a pub after and I enjoyed the best tasting beer EVER, and we shared our race stories.  Including my awful gas that was so loud that I could here it over my music and how no word of lie every time one “escaped” a person would pass from behind me and NOT BE WEARING HEADPHONES!  Maybe that was my secret to the last 10km, a little turbo boost help.

So that’s it folks…typical Katie post full of emotion, lots of CHEESE, and a side gas

My favorite pic of the day, Laura took it, she’s awesome with a camera…HAPPY DAY!

“As with any workout, make sure you listen to your body, don’t over do it, stop if your in pain.  You should have a healthy resting heart rate and blood pressure before beginning a workout regime.”

This is a full body workout “circuit” style that uses body weight exercises and cardio intervals to get the heart rate up and torch some calories.  Its a workout geared toward the beginner to intermediate level exerciser.  Don’t worry if your at the hardcore beast level, scroll to the bottom and I have a link for you too!

Do this workout 2-3 days a week on non-consecutive days.  Remember, you have to keep mixing it up and challenging yourself to get results.  With body weight exercises you can’t “up” the weight like you can with free weights but you can change the exercises and make them more difficult.

Let’s go!

Warm up for 3-5 min (march or jog in place, do some arm swings and torso twists) the idea is to warm the body up and gradually raise your heart rate so your ready to SWEAT!  (I like doing sun salutations from yoga to warm up)

Exercise one: Push ups  (works chest, triceps, and shoulders)

Pick your level (push ups off the wall level one, push ups from knees level two, push ups from toes level three, push ups with feet up on couch level four)

Do 10-12 rep, 3 sets, with 30-45 sec rest in between each set.

Cardio interval: march in place for one minute beginner level, jog in place 30 sec and then 30 sec of high knees intermediate level.

Exercise Two: Squats (works quadriceps, glutes and hamstrings)

Pick your level: body weight squat begginer, prisoner squats intermediate

Do 10-12 rep, 3sets, with 30-45 sec rest in between each set.

Exercise Three: Supermans (work lower back and core)

Do 10-12 rep, 3 sets, with 30-45 sec rest in between each set.

Cardio Interval:  slow knee repeater 20-30 on each leg (want to make it harder, don’t touch down and stay one leg the whole time)

Exercise Four: Lunge (works your quadriceps, hamstrings, calf muscles, hip flexors, lower back, lower abdominals, and your glutes)

Pick your level Static Front lunge for beginners (10-12 reps one one leg then switch legs and repeat this one set), Alternating front lunge Intermediate.

Do 10-12 rep, 3 sets, with 30-45 sec rest in between each set.

Cardio Interval: 1 min side skaters (you can take the hop out to take it down a notch)

Exercise Five: Single Leg Deadlifts  (works glutes, hamstrings, and thighs)

The link show’s the use of dumbbells you can do this without.  Beginners start on one leg and do 10-12 reps then switch legs.  Alternating legs is more challenging as you require more balance.

Do 10-12 rep, 3 sets, with 30-45 sec rest in between each set.

Cardio Interval:  Jumping jacks 1 min (you can modify these two and take the jump out and just heel tap out to the side on leg at a time)

Exercise Six:  Crunch with twist (works obliques, transverse abdominals and rectus abdominis)

To make this move more advanced you can take you feet up off the floor and “bicycle” it out as well.

Do 15-20 rep, 3 sets, with 30-45 sec rest in between each set.