Monday, December 29, 2008
Welcome to the new year
Winner gets a t-shirt. Blog away ladies, I love to hear from you.
Monday, October 20, 2008
Everything in Moderation
With Halloween coming, I hope as adults we can all sit back and think. Candy is not bad as long as it is not the entire bag. So let your little ones enjoy a bit, set limits, but don't eliminate. I think all of you will be happier in the end.
Don't make food a taboo. Instead make physical activity a priority. Enjoy life, it is too short.
Wednesday, October 15, 2008
Fall and Winter Clothes
Pink shirt is the tattoo shirt. Cost is $40. mommymuscle logo'ed on the front.
The tough girl skirt (blue with black leggings that are attached) retails for $90 our price is $75. The jacket to match blue jacket is very slimming. Cost is $55.
For the kid: The camo is $12.00 and the tee is $10. Camo is size 12-18, 2t, 3t, 4t. The tee is 2t, 3t, 4t, 5/6j and 7.
Thursday, September 25, 2008
Eat like a caveman....
Eat like a caveman.
Try to make 90% of what you put into your body come from the earth. (carrots, apples, lean proteins)...if you can't find it in a garden or a field you probably don't need it. Cut back on processed and sugar filled things. Once you get into the groove you'll never look back.
Wednesday, September 24, 2008
FALL CHALLENGE
Nutrition goals:
1. Eat your five everyday. Five colors in five servings and you will feel great. Eating a variety of colors is a great way to get your nutrients in on a daily basis. Here is a great website to help you and your children get in your fruits and veggies. The best part of the challenge is to have your kids eat their five colors also.
http://www.fruitsandveggiesmorematters.org/
Also, check out the glycemic index of foods. Here is an easy way to do this.
Did you know that eating foods with HIGH glycemic index (GI) and glycemic load (GL) can increase your risk for many chronic illnesses such as: cancer, obesity, heart disease, high cholesterol, type 2 and gestational diabetes, and inflammatory disorders. So...what exactly ARE GI and GL? In this blog we will explore their importance in the diet and how to maintain a healthy diet.
GI is used to categorize foods that are eaten with regard to their effect on the relative rise in blood sugar (or glucose). The higher the GI of a food, the faster it is expected to increase blood sugar levels. SUGAR and WHITE BREAD have the highest possible GI sccore of 100. All other foods are scored from 1-100 depending on how they compare to sugar and white bread....(I don't know about you, but that throws up a red flag to me! Sounds like we don't need to eat much sugar and white bread!) I know, they sure taste good. Don't worry, you don't have to eliminate them from your diet. We will talk below about ways to combat those high GI foods! Unlike foods with a high GI that cause spikes in blood sugar - leaving us feeling tired and hungry - foods with a low GI are absorbed SLOWLY in the bloodstream, allowing a slow and consistent rise and fall in blood sugar (our bodies prefer to be in a more 'stable' state such as this....your body functions much more efficiently with a stable blood sugar level.)GL gives us a clearer description of HOW MUCH sugar is available from a food.
GL is categorized into ranges on a scale: 0-10=low; 11-19=medium; 20+ = high. So it's best to take GL into consideration too. BUT neither GI nor GL take into account the nutrients in food, which can be very important too! Take into consideration these examples:Carrots: HIGH GI (92) but LOW GL (4) - they release sugar into the blood stream quickly, but only have a small amount of sugar in the first placeWatermelon: HIGH GI (72) but LOW GL (4) - since watermelon is mainly water, it contains little sugar per servingCandy Bars: with minimal nutrients, these typically have low GIs but at least MEDIUM level GLs - that means quick rise in blood sugar, and little to offer you in the way of efficient fuel
http://www.glycemicindex.com/
2. Keep your food journal and watch for BLT's. Bites, licks and tastes those all add up and once you log those you may find out why your weightloss isn't as much as you think it should be.
3. Watch your sodium intake. It makes you retain water and it causes you to be more likely to have high blood pressure.
Fitness Challenge:
1. 12 minute mile for ALL by the end of October.
2. If you can do a 12 minute mile, look to drop 3o seconds to 1 minute off of your mile time.
3. Attend 80% of all StrollerFit or restore the core classes offered.
4. Check you BMI (body mass index) and try to drop it by 2% by the end of October.
5. Try to lose 1 inch around your waist, biceps and hips.
good luck!
Tuesday, September 9, 2008
The first day of school
Friday, September 5, 2008
Jake's new personal best
Wednesday, August 27, 2008
The times are changing
I addressed this with my friend, Sarah, who recently moved to Nashville. I can pretty much tell her anything without her thinking that I am going nuts. She said some of the same things. She has stayed home for 10 yrs... all the time running errands with her kids and planning her day around them. When they moved she found out that her kindergartner would be going to school all day. She said she flipped out. What was she going to do with only one kid at home all day.
A mom's role changes on a daily basis and milestones cause moms to change more. I guess the one thing that remains is that the day we all became moms we knew the most important job was to love our kids no matter what. I do know that I am good at that job.
In health,
Katie
www.strollerfit.com
www.hiptobemom.com
Medal Count
Friday, August 22, 2008
A word from Sarah in the Western Hills class
Hi Katie,
Not sure if you remember me talking about how I had to go to an orthopedic surgeon a few weeks ago...well, I did and my MRI shows severe stress injury. He said I was about 2 weeks from a full blown fracture and being on crutches for 3 months.
Unfortunately, this means I won't be able to continue with StrollerFit for at least a few months. I am not allowed to do basically anything for a month. I am only allowed to walk (short distances) and do upper body/core strengthening.
I see him again in a month to see if there is improvement and if so, I will have to complete his "back to running" 8 week program to get my legs and knees strong again.
I am so depressed about this. I had FINALLY found something that made working out fun, and I was starting to feel my body get more in shape. It was a perfect fit for me. I was crying to my doctor and I think he thought I was wacko, but having a baby totally changed my body and I was finally determined to get it back into shape. I was so excited to start running the 5Ks with you all.
Anyways, sorry this is a novel. I am just very upset about it, but wanted to let you know how thankful I am for everyone's support in the short month I was in the program. It's a great group of women, and I'm sad I can't be a part of it for now. I was going to write on your blog to thank everyone for pushing me, but couldn't figure out how to post. Just please extend my thanks to everyone. Hopefully I will be emailing you again in a few months.
Thanks,
Sarah
Wednesday, August 20, 2008
Jo Lo...really are you kidding me?
www.strollerfit.com
Tuesday, August 19, 2008
Finally found a punishment that works...
www.strollerfit.com
Staying the course
I am really frustrated with myself, but I just don't have the drive this week...no determination in the words of my late grandpa no pep...so how do you find the drive when it is just not there. I will let you know during the next post b/c I haven't found it yet :)
In health.
www.strollerfit.com
Sunday, August 17, 2008
Is there a silver lining to Dara's silver medal?
www.strollerfit.com
Saturday, August 16, 2008
Heroes
The olympics have brought about some heroes in my mind. Of course Michael Phelps...who my three year old jumps up and down on the couch and SCREAMS go Michael go Michael and Dara Torres. We had a camp out in my husband and my room last night. Jake was supposed to sleep in his tent but of course ended up in my bed. In the dark with the light of the tv illuminating his face he watched Dara Torres qualify. I explained to Jake that she was a mom, much older than the rest of the field and that she trained very hard to show the world what moms of every age can achieve if they put their minds to it. She is my hero.
I guess hero can be defined anyway you want it to, but the biggest heroes in my life are the moms and dads who everyday strive to raise the best children possible, lead a decent life, have some type of faith and walk an honest path. My heroes definately include Dara Torres, but also all of the moms in my stroller fitness class, StrollerFit and those moms who work daily at being the best mom and role model there is in this world. All moms should get gold medals...if Dara wins gold I think she will have a gold that all moms should be proud of.
www.strollerfit.com
www.hiptobemom.com
Saturday, August 9, 2008
I love the olympics
We live in the wealthiest country in the nation. We are offered opportunities for exercise and fitness at every corner. So why do some of us not take that opportunity. Don't you think the athletes from the poor nations would love to have what we have. Just something to think about next time you don't think you want to run or want to instead watch tv. One of the best gifts that America has given us is the freedom to exercise...so do it and stop making excuses.
www.strollerfit.com
www.hiptobemom.com
www.momandbabysport.com
Wednesday, July 23, 2008
Fat Max is so happy that it is summer. He is truly a great little guy.
Jake loves his 5k races. This one was a 4 miler a
a little too long for three year old legs.
Happy summer. I feel like I have been blogging and not givng info about the goings on. So for those of you who read this for StrollerFit type things...you will have to bear with me. Our summer has been great, well until recently. Jake and Max LOVED Florida and the beach and of course Disney. What a great place to go if you want to feel like a kid again. Jake has learned to jump off of the diving board and swim to the side....this is a HUGE deal because he is no longer crying when he is in the pool. He is a true fish. Jake has also done 2 5k races...and has his sights on whatever we run next. He is such a determined little boy, sometimes it is scary. Finally, he started riding his bike without training wheels....who would've thought that would happen at three?
Max is great. He has the best little disposition and is so easy going. He has a little hot streak when he gets mad and I am going to say he comes by that honestly. Still has only two teeth and will be 11 months next month.
We are going to miss our great friends when they move to Nashville...but it will be a great adventure for them and their family. Also, they have the neatest half marathon in the spring there...there is truly nothing like Tennessee hospitality and kindness. I kind of envy them for their new start and their new outlook on life. However, Jake is going to miss his buddies and I am going to miss my friend. Everyone should have one friend who grounds you, who doesn't let you get out of control, who makes you really mad at times and then everything is fine. It is hard to find a friend like that and as an only child I was super lucky to find her. However, as she has said she will be one phone call away....Cincinnati Bell wireless is going to love us :)
Keep Brian's family in your prayers as his mom goes through this difficult time.
We will be posting more of our late summer adventures. Remember to believe achieve and then repeat. Goals are yours for the taking.
In health,
Katie
Monday, July 21, 2008
Life back to normal ?
But the blog is back about the food:
Exercise: StrollerFit and restore the core
Breakfast: blueberries and a low fat mozerella cheese stick
Lunch: spinach salad no dressing with turkey and blueberries and a tomato
Dinner: Chicken cutlett, cauliflower and beans with a little bit of cheese.
Not bad at all. Hey, MB got my protein in :)
www.hiptobemom.com
www.strollerfit.com
www.momandbabysport.com
Tuesday, July 15, 2008
No "Lake-ation"
However, emotional eaters I want you to know that I have not jumped into the chocolate or crap foods...so that is good. If you can find something good with all of this.
Keep her and her family in your prayers.
Tuesday, July 8, 2008
Swim lessons, class, where does the day go
Today:
Breakfast none
Lunch: cheerios with blue berries
snacked on a few chips, cheetos and doritos...only had a few of each
Dinner: piece of pizza and a beer
more diet coke today than needed.
Exercise: Restore the core
Anyway, how do some super moms do it? Today I had my oldest in swim lessons, my youngest was screaming..I am sure he was hungry but the formula was in the car...all I had on me was a peanut butter and jelly which I gave to my 10 month old...ok all the moms who just gasped I know he is now going to have a peanut allergy but desperate times definately called for desperate measures. I spent the very expensive half an hour swim lesson bribing my oldest to kick and pull with his arms. Funny enough he swam across the pool no problem...are you freaking kidding me. Total overload.
www.strollerfit.com
www.hiptobemom.com
www.momandbabysport.com
Monday, July 7, 2008
Back on track
Exercise. I ran on Sunday we did a lot of hills and inclines (my legs are killing me).
Jake is riding a two wheeler alone. That is the biggest part of our weekend.
Thursday, July 3, 2008
Success!
I never did a day of exercise. That's not to say that I didn't try--sort of. I joined some exercise classes in college, but I stood in the back row and felt ridiculous/ I bought roller blades when they were popular and broke my tail bone. I dieted once down to a size 6 and was happy enough with my size, but I wasn't in any kind of shape---my exercise then was to twitch---I read that naturally skinny people stayed thin because they couldn't sit still, so when I talked on the phone I tapped my foot.. I was very similar to Bridget Jones of the diary fame. > > > > A friend of mine joined stroller fit, so I thought if she could go, I could go. I had been interested in it before, but I felt a little intimidated. I made up my mind, and decided it was now or never on a cold day last March. My baby was 11 weeks old and I had a two year old. I don't know how I got there---I was still trying to figure out how to get two kids ready, I had just started back to work, did I take the baby in his car seat and then put him in the jogger?After a few tries the answer was yes--take him in the carrier. It rained every time I went. I was ready to be done after the warm up. I could not keep up with the fit girls---not even close. I felt ugly, and fat, and so out of my element. But I kept going. I took lots of advil. I cried and cried because I thought everyone was making fun of me--always two laps behind. But I realized they would only make fun of me if I quit--and I realized it would never be any harder than the first day. I kept going. And then one day I didn't walk at all. And then one day I wasn't last. > > What I didn't know at the time, was just how important this exercise would be to me. I knew I needed to have energy to keep up with two small boys, and I knew turning 40 it wouldn't be any easier, Slowly, but surely my weight melted away. My body changed--people think I am skinny. I was always the fat, funny friend people liked to have around--not the petite athletic one I am today. I ran a mile today teaching my oldest how to pedal a two wheeler. I ran a 5k race with my sister--the skinny marathoner--and now we run them all the time. I just didn't think it was possible. > > I also didn't think it was possible ;that the rest of my life would turn out the was it has--I had know idea that my husband would lose his mind and leave me. I just can't believe it. I am alone with two small children, a full time job, and the laundry and the yard work and the cleaning and bathtime,and........if it weren't for strollerfit I would not make it through. So maybe I 'll do a triathalon, or maybe I 'll be able to do a 5k with my stroller. I guess nothing is impossible.
www.strollerfit.com
www.hiptobemom.com
www.momandbabysport.com
oops forgot to blog
Exercise for me:
Tuesday: RTC class no cardio
Weds: nothing
The Human Race put on by Nike. There isn't one in Cincinnati but I have been training and uploading my training to nike.com...I have one of those nifty little chips. Anyway, the race is on 8.31.08 and I am trying to get some people together to run the 6.2 miles. So if you are interested let me know.
Blog at you later.
Monday, June 30, 2008
Emotional eaters...I think I am your leader
Breakfast:
2 cookies
Lunch: Turkey wrap some fritos and a diet coke
Snack: cheerios with a peach
Dinner: Turkey wrap and blueberries
1 miller lite.
Exercise:
strollerfit and restore the core
Brian fell asleep with Jake so I will blog on him tomorrow.
Have a great nite.
www.strollerfit.com
www.hiptobemom.com
www.momandbabysport.com
Sunday, June 29, 2008
At least I ran this weekend....
Saturday: I ran Hyde Park Blast in the heat and humidity and was soaked by the time I was done. I took a iced tea lemonade from a very kind man handing out samples at the end of the race, I thought it was diet, it wasn't and it cost me 210 calories. (Lesson learned 210 calories is a ton for a drink). Lunch half of a grilled cheese and a peach. Dinner mexican meatballs. They were excellent it was all of the fixings for a taco in a meatball. Also, some fruit and some chips. No pop today...yipeee!!!!! Then we went to West Fest and I had some (ok more than some beer) I can't tell you how much because my glass kept getting filled, but it was a good deal of beer. By the way for those of you who know me well, I did NOT stop at White Castle on the way home even though little hamburgers sounded like a really great idea.
Brian had the same dinner as I had. He also at a tuna fish sandwich (MB you would be proud he had protein) a coke, and some pretzels.
Sunday:
I had to run my hangover off so I agreed to meet the boss and run downtown. Neither of us were motivated so it was a good idea for us to run together b/c we pushed each other to do it. We were running the middle of a triathlon (well, duathlon b/c the swim was cancelled due to the ecoli being too high in the river...who want to swim in the river that is really gross). Anyway, I was once again stunned by the different body types participating in the race. It was great people watching too.
No breakfast I can't eat before I run. So brunch was scrambled eggs.
Black bean and corn salsa with chips for lunch and a snack
Fajita chicken and bean salad with salsa for dinner.
No beer and no pop.
Brian:
French toast for Brian (1 piece)
Lunch cheese and crackers
Dinner: Garlic chicken breast on a salad with ranch and a few croutons.
No pop today.
All in all not a terrible weekend.
We have been getting comments all of the time about the blog. Feel free to comment here or put your food log on here.
Until tomorrow...
www.strollerfit.com
www.hiptobemom.com
www.momandbabysport.com
Friday, June 27, 2008
If it weren't for the evenings...
Eating:
Breakfast: Oatmeal and strawberries
Lunch: Turkey wrap with 2 cheetos from Jake and a water
Snack: Cheerios with a peach
Here comes the crap:
3 miller lites
3 pieces of pizza (thin crust)
doritos and chips
Exercise: Class today and swimming with my kids all day.
Brian:
He doesn't do meals so here it is:
5 pretzel rods
1 soda pop
crackers (5)
chocolate milk
5 glasses of water
1 slice of pizza
doritos and chips
Exercise: swimming with my kids tonite.
www.strollerfit.com
www.hiptobemom.com
www.momandbabysport.com
Thursday, June 26, 2008
No rain in days, but today when I decide to run....
Katie's Day:
Exercise listed above
Breakfast: oatmeal and strawberries water
Lunch: two peaches and a diet coke
water
Snacking: 3 pretzel rods, 2 doritos
Dinner: a coney and skyline crackers with a diet coke
Ok so not a great day.
Brian's Log:
No exercise except running from the softball field in a terrential downpour.
Breakfast: nothing
Snacking: 2 cans of mt. dew and 1 can of coke
Lunch: 1.5 oz of cheese its and a banana
Dinner: 1 coney
Snacking again: 4 pretzel rods, 2 slices of cheese and crackers
If Rachel is reading this she is laughing out loud about the pop thing.
Until tomorrow...
www.strollerfit.com
www.hiptobemom.com
www.momandbabysport.com
Wednesday, June 25, 2008
Day One
Lunch blueberries and a peach with peanut butter on a half of a banana. water
Snack: cheerios with a peach. iced tea
Dinner: 2 pieces of mushroom pizza. diet coke
1 miller lite
Exercise: StrollerFit and restore the core class.
Brian is going to update tomorrow. He didn't want to reveal today.
Have a great evening.
www.strollerfit.com
www.hiptobemom.com
Tuesday, June 24, 2008
The big day tomorrow
www.strollerfit.com
www.hiptobemom.com
Not much for this, but here it is.
www.strollerfit.com
www.hiptobemom.com
Sunday, June 22, 2008
Old Blogs but worth the read...
May 13, 2008 I just finished reading Fitness Magazine's article about Elizabeth Hasslebeck and how she got her pre-baby body back after only SEVEN weeks. It went on to explain she has a coach, a nutritionist a psychologist...you name it she had it. Is that really fair? In the land of Hollywood it is, but she really doesn't deserve to be on the cover of a magazine and claim that she lost all of her weight without dieting. I have and never will understand why fitness and health magazines can't celebrate the everyday mom. The mom who if she wants to train for a marathon or race pushes her kid(s) in a single, double or even triple jogger. The mom who if she wants to train for duathlon or triathalon puts her kids in the bike trailer and tows them along for her 20 plus mile ride, all of the time promising treats if her kids will just be good for another mile. Or how about the mom who gets up at 4:00am so that she can hit the pool or run because that is the only time that she has. I could go on and on. I am the ordinary everyday mom. I just got back from riding my bike with my kids in the trailer, promising my three year old the entire way that I would get him an icecream when we were done. I also am the mom that runs with my double jogger to train for races sometimes with both kids screaming. Why? The answer is simple, I am an athlete, I am a mom and I believe that you can be both with a little drive and determination. I am setting great examples for my kids. My three year old just ran a 1.2 mile race in 17 minutes and loved every minute of it. He loves to be in the bike trailer and tells me to pick up the pace. Today he asked me where the gas went in to the bike, I explained that my legs were the gas and then he asked about the engine, I explained that it was my heart. He asked a hundred questions in the course of my ride all of them being answered to the best of my ability. My running and riding time with my kids provides a time for conversation with my three year old and me, time I won't get back, time uninterrupted by tv or pleas to go outside and ride his bike or fish. It is time that I cherish. Until next time, happy mothering.
May 18, 2008 Believing in yourself is 99% of the battle. Today I watched many athletes participate in a triathlon, duathlon and 5k run walk. Many of the tri and du'ers were newbies...very nervous about everything from where to rack their bike to how cold was the pool (54 degrees to be exact..better wear a wetsuit). I watched people who if I saw them out in public, I would never guess them to be any type of athlete. However, they got to the start line and once you are there you can't turn back or at least you shouldn't . I watched a friend achieve a personal best...which she should be able to do all of the time but she didn't believe in herself until today. Believing is achieving and my hope is that everyone believes enough in themselves to get to some type of start line. It doesn't have to be a race or anything athletic...just start something you believe in and achieve it. By the way, my three year old believed he could do a 5k and well you guessed it he did in 54 minutes. Believe Achieve Repeat.
The Aquarium
https://www.hiptobemom.com
http:www.strollerfit.com