Last fall, our family’s weekly fitness plans included a lot of long runs for my husband.  He was training for the 3M Austin Half Marathon.  His training went extremely well, and he was hopeful for a good race day.

For anyone who has watched or participated in a distance event, you know that when the weather is fabulous for watching, it’s bad for running– and vice-versa.  Today was the perfect running morning: high 30s, no wind.

I loaded up the car with blankets and my kids (with mugs of hot chocolate for the boys), and we set off for the race course.  My mother was with us, too, as she and my dad had come down from Dallas so my dad could run with my husband.  Now in his mid-sixties, Dad has aches and pains that have slowed him to the point my not-quite-yet-forty husband can keep up with him.  Plus, they had a small but enthusiastic cheering team for this perfect race day.

We saw the guys at 5.5 miles, and they were bang on-pace.  We saw them again at 9 miles, and they hadn’t lost a step.  The kids–even the baby–clapped and whooped it up when they saw their dad and grandfather.  I remember lots of races from my childhood, and the excitement of seeing my dad run by is part of what motivated my interest in running and racing.

I dropped of the cheering squad at home and drove to the finish.  I knew I was there in plenty of time, and lo-and-behold, the guys showed up at their projected time: 1.52.30.  You can see in the photo above– my husband on the left in the black and my dad on the right in the blue cap– that they worked hard all the way to the end.  Months of training had paid off as they met their goal.

It’s good to take a turn as the supporter instead of the participant. It provides a fresh perspective on the excitement and logistics of race day, and it makes me grateful for all the ways my family supports my fitness pursuits.

One of the things I love most about living in Austin are the people.  Sure, that’s a broad statement, but let me introduce you to one of Austin’s finest families: The Great Family.  Okay, that’s not their real name, but the mama of the family is the blogess behind Great Jen Creations, and what the Great family did last weekend was beyond great.  It was so totally too much fun that I’m more than a little jealous I didn’t think of getting my family involved, too.

Last Saturday The Greats joined thousands of other gorilla-suit-wearing-Austinites to run, walk, scooter, or stroll a 5K through the streets of downtown.  The second annual Gorilla Run 5K raised money for the Mountain Gorilla Conservation Fund, a group that supports African students in veterinary educational training who are working to protect the endangered mountain gorilla.  That means we’ve got a fun, family-friendly fitness activity that benefits education of people and sustaining wildlife.  How cool is that?

I commend the Greats—who are lawyers by day and awesome parents 24/7—for getting their family involved in this event.  What kid wouldn’t think that the entire family wearing gorilla suits out in public was an awesome idea?  This is the heart of childhood, when you and your parents do something a little wild and crazy together.  I think we can all agree from looking at this picture that Big Sister will remember this day her entire life:

Now y’all go on out there and be great, too.

As promised in my previous post, I want to outline the strength training program I’ve been doing for the last few months.  It is based on the book New Rules of Lifting for Women by Lou Schuler & Cassandra Forsythe.  The basic premise of the book is that to build lean muscle mass, women should lift more like men.  That is, heavy weights and low reps.  For someone who has always only used strength training as a compliment to running, this type of training is completely new to me.

One of the premises of the program is that if a person strength training with the heaviest weights possible, her body needs rest on non-workout days.  Because the objective of the program is to increase lean muscle mass so that the body burns more calories even at rest, the authors explain that doing cardio as a primary form of exercise is inefficient.  Ideally, according to the authors, exercisers don’t to any other types of exercise until one establishes how her body responds to the heavy weights.  At that point, some cardio or yoga can be integrated into the program.  The workout programs in the book—designed by Alwyn Cosgrove—are methodical and sound.

Of course, when one is trying to build muscle, one needs to consume muscle-building protein.  The authors clearly and thoroughly explain the science and numbers of just how much protein one needs while doing this program.  The nutrition information and included recipe suggestions are one of the strongest aspects of the book, in my opinion.  The authors argue convincingly that the strength training and the nutrition guidelines should be followed closely for maximum success with the program.

In the four months I have been doing this program, I have learned two major things:

1)    I don’t like strength training as my primary form of exercise.  Even when I’m lifting super big weights, I don’t feel like I’ve done anything.  I can’t tell you how many times I’ve caught myself thinking about how I’m going to sneak in a workout in the afternoon, only to remember that I lifted in the morning.  While it’s great for building lean muscle mass, it does nothing for me as a stress reliever or emotional release valve.

2)    I struggle to eat enough protein.  The recommendations for the program I’m doing are for me to eat around 120 grams of protein a day.  I’m lucky if I get to 100.  I don’t do protein powders on principle (which goes against what the authors recommend, but I eat only real food), and that makes it a real challenge to get enough protein into my body.  I have finally learned to like greek yogurt, so that helps a lot.  I’ve added sunflower kernels on my daily chef salad, so that’s a good bang for my buck.  Otherwise, I am going to go into the poor house to support my protein consumption (hello expensive nuts!).

This type of strength training doesn’t work for all people, and it isn’t a suitable way to reach the goals of others.  As with any type of fitness program, each person has to identify her goals and learn the best possible training type to reach them.  While I like the results I’m getting from the program, I don’t enjoy doing it, and as such I don’t see it as a long-term part of my fitness plan.

If you’ve tried this program—or one like it—I’d love to hear your results.  If you’re interested in more information or would like personal guidance to implement a fitness program like this, please contact me.

Good health and great happiness to you.

I’m back into the swing of regular life, the hectic pace of the holidays and relaxing days of vacation behind me.  I’ve spent some time this week thinking about my fitness goals for the first few months of the year.

Like many of my clients, I have to fit in my exercise with the daily demands of work and family life.  In the last quarter of 2011,  I really backed off of my running, instead choosing to support my husband as he trained for his next half-marathon.  We have learned that each of us trying to train for a distance event at the same time doesn’t work well for our family, so instead I started a strength training program to increase my lean muscle mass and refine the shape of my post-partum body. (I’ll talk more about the program in my next blog post….stay tuned!)

While I am still strength training with clear intentions, I am ready to set a running goal.  The Manzano Mile is a great opportunity for me to test my leaner, stronger body in my favorite sport.  Running a one-mile race fits in well with my strength training goals– think of the body differences between a sprinter and a marathoner– and it also allows me to continue my favored training style: short, intense workouts.

My family had a great experience at The Manzano Mile last year.  I encourage those of you with young kids to register for the FREE kids’ event.  If anyone is interested in learning the ins and outs of interval running and track workouts, I offer running coaching and would love to work with you.  This event is a small, non-threatening way to experience the thrill of the track.

Last April, I gave Olympic great Leo Manzano my word that I would run his race this year, and I’m looking forward to making good on my word.

Top 10 reasons you need to come to the ParentU Baby Expo on January 21st from 1-5pm:

10.  Everybody who RSVPs online before January 21st receives a free $10 gift card.

9.  We will be raffling off free doula services – the “Get Doula’d” package – valued at $409 – tickets are $1 each and go towards the Get Babied Scholarship Fund (doula services for low income families in Austin).  Use your $10 gift card for 10 chances to win.  This applies to existing and new clients – so just come by and you might get your doula fees covered!

8.  Chat it up with kick-butt exhibitors, all of which have free treats at their tables for you to discover.  Austin’s best maternity and parenting pros all under one roof.

7.  Killer silent auction with massage, acupuncture, babyproofing gifts, baby clothes gift certificates, and other goodies (all proceeds going to the Get Babied Scholarship Fund).

There’s even a Balance Personal Fitness Training gift certificate to be raffled off!

6.  Free Belly Shots!  Get your belly photographed and download the digital print at home.  Free infant portraits!  Bring your kiddo and get a cute photo taken for you to download at home.

5.  Free schwag bags filled with treats and valuable coupons for our exhibitors for the first 50 guests

4.  Free seminars - on the half hour from 1-5 pm with talks on hot prenatal and postpartum topics.

I’ll be teaching a mama abs class at 1.30pm– come get a sneak peek of all the core-strengthening goodness I’ll be offering in my mama abs rehab classes in February.

3.  Free Henna!  Get your belly or hands decorated with mendhi art

2.  Free Car seat inspections – Austin Safe Kids will be onsite with info on safe car seat installation and will be taking appointments for free car seat checks

1.  Each guest will receive a free pass to any ParentU class on the 2012 calendar.  Free learning!  Yes!

How can you not share this with your favorite new and future parents?  Please forward this message to all of your parent & baby-minded friends and family– they’ll be grateful!

I look forward to seeing you at the ParentU Baby Expo!

We had long, leisurely days together, ate good food, had meaningful visits with people we hold dear, and plain old just enjoyed ourselves.  Watching my boys renew friendships and visit places where they have built memories is such a thrill.  Introducing my baby girl to the women who buoyed me through my first year of motherhood was especially wonderful. There really is nothing like those friendships, and I am so grateful for them.

My husband is optimistic for a good year, too, as he ran a 10K on new year’s day and finished two minutes faster than he ran in the same race TEN YEARS ago.  That’s pretty darn exciting!  I’m looking forward to supporting him through his fourth half-marathon later this month.

I’m excited about some new ways Balance Personal Fitness Training will grow and change this year.  I will continue to work with individual clients, but I am dedicating this year to growing participation in  my group classes.  I always have so much fun leading them, and I really like the communities that form when there’s so much positive energy around.  Stay tuned for more information!

I wish you good health and great happiness in the year ahead.

Anyone who has worked with me knows that I believe that, for most people, getting fit is about planning what you eat and planning how you move in a way that works with your life.  Food marketers have done an amazing job in recent years touting their goodies for sale in convenient 100 calorie packages.  While this can be incredibly useful to people as they wean themselves off of processed foods or eat them only in these small portions, I want to think about 100 calories in another way.

I encourage you to find a way each day between now and the end of the year to burn an extra 100 calories.  If you do this, you’ll have burned an extra pound (3500 calories).  I’m going to guess that one pound doesn’t have much WOW factor for you, but in a season of excess, setting an intention to do just a little bit more for yourself can really affect both your mind and your body.

For the average person (not that I think any of you onbalance readers are average), the following activities burn about 100 calories in ten minutes:

• running (10 min/mi pace)
• cycling (13 mph)
• stepping– either in place or up and down flights of stairs
• circuit training
• calisthenics– pushups, jumping jacks, squats, lunges, plyometrics

Your calorie burn is dependent on your sex, weight, and fitness level.  I like to use an activity calculator to get a closer approximation of calories burned.  The Fitness Partner allows you to enter your weight and time, and you’ll get a chart of activities that show how many calories you’ll burn in that amount of time.  Calories Per Hour has an activity calculator where you enter your personal details and then choose a specific activity for calorie burn information.  Either way, you’ll get a good idea of how many choices you have to burn these extra calories without investing a lot more time.

Remember, a little bit of intentional movement really does make a difference.  Good health and great happiness to you!

Here’s hoping you all had a wonderful Thanksgiving surrounded by family and friends.  I also hope you survived the athletics of Black Friday shopping, should that be your particular event.  Today is Small Business Saturday, and here at onbalance I’m going to make it special.

Because both my husband and I are small business owners, we understand the importance of shopping local and supporting other entrepreneurs.  We encourage keeping your money in the hands of your community by using the talents of your neighbors.

If you have improving your fitness on your to-do list (or are thinking about it as a 2012 resolution), or if you have a loved-one who struggles to fit exercise into his/her life, I’m running a rare special for the services of Balance Personal Fitness Training.  In support of Small Business Saturday, purchase a package of a one-hour fitness assessment & consultation plus 10 one-hour personal training sessions for $550– that’s a savings of $200 if purchased separately.  Contact Karen (569.3965 or karen@balancepft.com) to purchase or for more information.

This offer is for new clients only.  All sessions will be held at a mutually-agreeable time and location (home, office, park).  Sessions are non-transferrable and non-refundable, and they must be used by the end of 2012.  Offer valid through December 1, 2011.

Good health, great happiness, and shop local!

Is someone on your Christmas list hoping for a bicycle?  Check out this community event next weekend:

BIKE SWAP & FIX IT! RECYCLE!
SUN., DEC. 4, 2011 . 2 – 4 PM
LAMAR MIDDLE SCHOOL , 6201 Wynona Ave., 78757

Lamar Scotties invites want-to-be cyclists and cyclists from elementary to high-school age to come out & get your bike in gear! Mechanics from Nelo’s Bike Shop will be on hand to tune-up your bike and make minor bike repairs.

Before you get a bike or helmet for your child, learn what is the best size.
There will be experts on hand to offer advice.

Sell, swap, buy or donate bikes or parts.

Kids can test their handling skills! All ages may take the challenge.

Refreshments will be available for sale.

Left over bike parts & bikes will be transported to Yellow bike project as a donation.

EVENT COORDINATED BY
Lamar MS-Safe Routes to School
SR2SLamar@aol.com . 940-3636
Jane H. Herrin

For the second time in the last few weeks, I happened upon a giant bag of bananas for $2.  While this may not thrill all of you, for me it’s like winning the lottery.  My family eats at least 15 bananas a week.  And that’s not counting the bananas we put into our smoothies or homemade banana bread.  So this bag o’ bananas is quite a score.

Know what else makes me happy?  That cute little baby whose duck-covered bum you can see sitting in the seat of the shopping cart.  She’s pretty fabulous, too.