Running is easily one of the most popular forms of exercise in the United States, and as 5ks, 10ks, and half and full marathons become more popular, the number of runners is ever growing. Unfortunately, as a runner you are often so passionate about running that it becomes the only form of exercise you do. In the beginning this isn’t an issue. Your running times decrease, your mileage increases, and you think all is well. But then you start to feel little aches and pains in your hips or back or hamstrings. What happened? You thought you made the appropriate, gradual increases.

Why is the pain there? Chances are the missing link is strength training! There is a lot of benefit in combining strength training with your cardiovascular training so that you can minimize injuries and maximize your gains at the same time.

So what strengthening exercises should I be doing? Some key muscle groups to include are your hip flexors and abductors. The hip flexors are the muscles that bend your hip upward and advance your leg while running, while the abductors are the muscles that hold you up while standing on one leg, as in running. Both of these muscle groups are often weak in runners and overlooked in strengthening programs. Strong hip flexors can increase your speed and endurance, while your hip abductors are important in maintaining your balance, thereby preventing injury to your knees and ankles. Strength training should be performed two to four times a week and can involve resistance bands, free weights, and circuit weight machines. Some exercises that require minimal equipment and can be performed almost anywhere include:

• Side-stepping with a resistance band- Using a small, looped resistance band around both ankles, step side-ways while maintaining an athletic bend in your hips and knees. Step down a hall and then return, facing the same direction throughout. Make sure to keep your toes pointing straight ahead.

• Steamboats with resistance bands- Using a looped resistance band around one ankle and anchored to something strong, advance your leg forward against the resistance. Turn 90 degrees and repeat in side-ways direction. Turn 90 degrees and perform backwards. Finally, turn the final 90 degrees to perform to the other side. Maintain straight, yet unlocked legs throughout. Be sure to do this on both legs.

• Lunges- Step one leg forward and bend both knees in a staggered stance. Bend until the rear knee approaches the ground, while keeping the forward knee located above the foot. Then, straighten both legs, as you retreat back to your original position. Repeat back and forth with each leg.

• Single-legged squats – While holding onto something stable, slowly bend and straighten one leg, keeping the opposite knee bent. Perform in front of a mirror so you can see yourself. Make sure your knee stays in line between your hip and toes.

• Planks- Hold yourself up on your forearms and toes, keeping your body straight from end to end.

• Mountain Climbers-  Get on your hands and knees with your hands under your shoulders and your knees under your hips. Alternately bring each knee forward towards your chest, between your arms.

• Side-lying hip abductors – Lie on your side, and back against a wall. Slide your top leg in a pillow case, up and down the wall, keeping your body straight on it’s side. Perform on both sides.

Form is the key with all exercises! You may want to have your physical therapist or other fitness professional watch you to make sure your form is correct. You may want to start with 10 repetitions of each exercise until your muscles are used to them. Then, you can add repetitions and/or sets gradually, working towards 3 sets of 15 repetitions each, two to four times a week.

Running is an excellent exercise to participate in and has numerous mental and physical health gains. It is a sport you can take with you anywhere you go, and which does not require you to rely on anyone else. It can be part of a lifelong health plan, as long as you stay healthy and injury free!

Jen Seaton PT, DPT is a physical therapist with Tidewater Physical Therapy. Jen earned her Bachelor’s of Science in Human Nutrition, Foods and Exercise from Virginia Tech and continued to Virginia Commonwealth University, Medical College of Virginia for her Doctor of Physical Therapy. She has a special interest in the active population and athletes. When not in the clinic, Jen is active in a variety of sports herself such as softball, scuba, and running.

Tidewater Physical Therapy is a sponsor of Richmondmom

It’s coming around the corner…
January.

That’s the time where we all make our New Year’s Resolution to lose a few and in doing so, we shlep ourselves to the gym on a cold January morning, drop the kids off at the gym daycare, only to find all the treadmills are taken.

FIT4MOM Richmond offers a different approach to fitness with their Stroller Strides classes. Stroller Strides combines quality time with your little one and a killer work out for a fun way to get fit.  These 60 minute classes focus on cardio, strength and core exercises while your stroller-aged child comes along for the ride and is entertained with songs and games!

Stroller Strides classes at FIT4MOM Richmond allows moms to bond with their babies and meet other moms while getting a really great workout.  Additionally, FIT4MOM Richmond offers a free weekly playgroup with Our Village so moms can form lasting friendships through organized playdates, moms’ nights out, and activities for the whole family.  Take the Wednesday class and go to the playgroup afterwards or take any other class and join in just for the fun at the playgroup.

If you don’t have a stroller-aged child but you do want a fun, inspiring workout, there’s something for you too! FIT4MOM’s  Body Back program is a results-based workout designed for women, whether they just had a baby or their last child was born twenty years ago! Most importantly, it will help women unlock their personal possibilities in an inspiring and powerful environment. Body Back clients experience targeted high-intensity workouts, nutritional guidance, before & after assessments, weekly challenges and TONS of support! The small-group format fosters inspiration and motivation in every class.

FIT4MOM Richmond offers classes throughout the Richmond area at local parks including Sunday Park and Maymont. During the winter months, classes are indoors at the Richmond Volleyball Club at 2921 Byrdhill Rd. every Monday through Friday at 9:30am. Or, on Southside at the Martial Arts World in Brandermill every Monday and Wednesday at 10am. You can expect classes to start being held outside in March & April.

A new 8 week Body Back session begins the week of January 5th 2015 and there are 4 locations to choose from. Register online today at www.richmond.fit4mom.com.

This article is sponsored by FIT4MOM

Mmmmm…. Holidays.  Some people think of presents,  parties, the spirit of the season… but there’s pretty much only one think I think about: food.

Holiday food is some of the richest, fattiest and most delicious food out there, and while I absolutely love it, gorging myself at holiday parties is something I tend to regret sooner or later.

Thankfully, the nutritionists at MARTIN’S have been anticipating calorie season with some tips on how to navigate (and still enjoy) all that holiday party food:

• If you go to a party on an empty stomach you will most likely end up eating more than you actually need or even really want. Instead plan ahead. If you have a party that night, don’t skip meals in anticipation. Choose a high protein breakfast and a snack of lean protein, fruits and vegetables beforehand.  Also stay hydrated by drinking 8 to 16 ounces of water.

• Move your body. Find an activity your family loves and do it before your big meal. Or schedule in an extra half hour of exercise the morning of a party.

• Allow yourself small portions or tastes of your favorite dishes. Choose a small cocktail size plate for appetizers and limit yourself to one plate.

• No small plate? Try using a napkin. You will only be able to fit enough food into the palm of your hand, ideal when you hit the sweets table.

• Attending a cocktail party? Try to go for fruit and vegetable trays or lean meat options such as chicken skewers. Watch for dips, sauces and anything fried, crunchy or crispy.

• For dinner events, follow the ChooseMyPlate.gov guidelines. Make half your plate fruit and vegetables. One quarter of your plate can be a scoop of a starch such as mashed potatoes, rice or sweet potatoes. The rest of your plate should be your lean protein (roast turkey, filet mignon, baked ham, etc.)

• Contribute to the food table. This way you can ensure that there is an item or two you can eat without guilt. Make a salad, bring fresh cut fruit, or a “lightened up” version of your favorite holiday side dish or appetizer.

• Liquid calories can add up quickly. Sugary mixers can double your cocktail calories. Stick with wine and light beers, which are about 100 to 125 calories per glass. Follow each alcoholic beverage you have with a glass of water to stay hydrated.

• Slow down at the buffet. It takes your brain about 20 minutes to recognize fullness.

• Move your socializing away from the buffet or sweets table. Out of sight, out of mind.

• Satisfy your sweet tooth with the three bite dessert rule. Choose a small piece, take three bites and savor each bite.

• Make a plan for the day after a big party of meal so you can get back on track quickly.

And if you’re the one in the kitchen, there are a number of simple swaps you can use in preparing your holiday favorites.

• Use low fat dairy products.
• Instead of oil use applesauce or ground flax.
• Try ground turkey and turkey bacon.
• Replace an egg with 1 Tablespoon ground flaxseed and 3 Tablespoons water in your baking dishes.
• Use spices or herbs instead of salt to flavor food.
• Add vegetables whenever you can. Try pureed butternut squash in mac and cheese and cauliflower in mashed potatoes.

For more healthy tips visit MARTIN’S Healthy Ideas online or stop into your local MARTIN’S to pick up the free holiday edition of Healthy Ideas Magazine.

Photo credit: “Alfajores” by J. Annie Wang is licensed under CC BY 2.0

For more information, visit http://www.corekidsacademy.com/open-gym.html

MAC offers energetic group exercises classes for all fitness levels seven days a week with start times ranging from 5:45 AM to 7: 15 PM.  Classes include Les Mills Bodypump, Body Combat and Body Flow as well as Barre, Spinning, and water aerobics all to get blood pumping and muscles moving.  Our instructors have a number of credentials including professional training, years of experience, and a love of fitness.

If you are in search of a more individualized workout, MAC also has several certified personal trainers on staff that will create a customized routine for you.  Personal training packages are available for members as well as non-members and are perfect for individuals with specific fitness and health goals.

MAC has a total of eleven tennis courts available, including clay and hard courts.  We also have private and group tennis lessons for those looking to develop and improve their tennis game.  Lessons are for all ages and experience levels.  Under the direction of our USPTA Certified Professional One coaches, lessons can help perfect your double and singles strategy and improve stroke production.  We also offer tennis specific fitness training and cardio tennis.

An indoor six lane pool is available year round for lap swimming and family fun.  Private and group swim lessons are also available.  Private lessons are designed to fit your busy schedule and swim ability.  Lessons are for all ages ranging from parent tot to advanced level.

MAC includes a Kidz Club that allows you to work out while your child enjoys legos, an indoor climbing structure and a stocked library to name a few.  With smiling staff members and fun activities, children ages 6 weeks to 5th grade will always look forward to visiting Kidz Club while you workout!

In the summer, our outdoor water park opens for loads of summer fun!  Our outdoor water park has two slides, a mushroom waterfall, swim lanes and zero-entry.  MAC also offers summer camps to get children active and engaged.  There are plenty of membership plans that accommodate all interested people’s needs.  Stop on by the MAC today!

Midlothian Athletic Club
10800 Center View Drive
Richmond, VA
23235-4757

Midlothian Athletic Club is a sponsor of Richmondmom.com

For more information, visit http://www.corekidsacademy.com/open-gym.html

The Summer Sanitize Challenge Group starting May 4th and running until May 31st GIVEAWAY! Enter here.

Last day to enter May 1st, 2014
Winner announced May 2nd, 2014

28-days of the Be Mom Strong Virtual Gym, which gives you 18 full-length, but under 30 minute workout videos you can do in the comfort of your home with little to no equipment.  Add them to your current cardio/gym routine or use them as your sole workouts.  “Sanitize” those extra glycogen storage containers you have from winter hibernation!

28-day calendar of meals (with various nutrition options) including the EASY recipes for them.  These recipes include breakfast, lunch, dinner, snacks and desserts (I can’t let you go 28 days without them) for each of the 28 days. A grocery list and instructions for weekend food prep to help each week run smoothly.  AKA I’ll help “sanitize” one area of chaos in your life!

A community and a leader (me) with whom you can communicate daily to express concerns, receive encouragement or offer some!  AKA “sanitize” your emotional state!

Wanna join? Visit BeMomStrong.com

Many women today face challenges in balancing full-time careers, a busy home life and raising their children, with little time left for their own fitness and exercise. Bon Secours Virginia Women’s Services, recognizing that women can be better mothers when they care for themselves first, is introducing a leading women’s health fitness program to communities throughout Richmond and Hampton Roads.

Moms In Motion® is a global network of fitness teams for moms, run by moms. The program locally connects women with team-oriented fitness activities, social support with other moms sharing similar fitness goals and philanthropic opportunities. Moms come together at least once a week to exercise and train for a variety of culminating events: a 5K, 10K, half-marathon run or walk, cycling, hiking, or triathlon events. Moms In Motion® provides two separate groups: New Mamas for mom and baby (newborns to one year olds) and Fit Moms, for moms only.

The women stay connected during the week through their team’s own Moms In Motion® webpage, a mobile app and social media. At the beginning of their training, the team picks a charity to support; they may volunteer at a fundraising event to benefit families with newborns in the NICU, while another team hosts a bake sale to buy car seats for low-income families.

“Women today are well informed about their health, but they often lack the time or a friend to help motivate them to exercise,” said Mary Anne Graf, vice president of women’s services, Bon Secours Virginia Health System. “We feel better after exercising; we are energized to tackle our jobs, families and other daily challenges. Moms in Motion® has a proven track record of building strong communities of women who are joining with others to achieve fitness goals. Bon Secours is proud to give moms this needed outlet to help them reach new heights in their health and fitness, while forging new friendships and having fun in the process.”

Bon Secours will host 20 teams throughout Richmond and Hampton Roads. Teams are forming now in Richmond in Midlothian, Chesterfield, the West End and in the downtown area. Women can find and register for teams in their local areas here.

Established in California in the late 1990s and quickly adopted in communities across the U.S., Moms In Motion® is based on a firm belief that women can best take care of their families by caring for themselves first.

With an annual enrollment fee of $65 for first-time members and $45 for returning members, Moms In Motion® provides women with countless benefits. Each member receives a complimentary athletic top, a $60 retail value. They benefit from a local team experience integrating weekly training plans, social get-togethers, giving back opportunities and a culminating fitness event as the team’s focal point. They can receive information on health, fitness, energy, family fitness and nutrition on the Moms In Motion® website and app. They become part of a community where members return year after year to enjoy the supportive, yet challenging, benefits Moms In Motion® presents. Teams are designed to help improve their fitness level and quality of life. There are additional program fees at the local levels for each training period. Members pay a yearly fee or opt for a monthly payment plan that covers all team training activities.  Members train and select from a variety of events to participate in throughout the year.

Moms In Motion® is among several new programs being introduced by Bon Secours in 2014.  Through qualitative and quantitative research conducted over the past 12 months, Bon Secours has found that women today are empowered to seek options and resources to support their own individuality.  Through this, Bon Secours is expanding and developing new classes and options for women, catering to those women expecting their first child, or women with families and raising young children. Visit the Bon Secours website for more information.

Kim Cosby-Johnson at the Massey Mile

Starting this week, you may see some additional foot traffic in and around the neighborhoods of Richmond.  Although the popular Ukrop’s Monument Avenue 10K race owned and operated by Sports Backers isn’t until 3/29/14, the YMCA Training Team for this event officially begins on Saturday, 1/18/14. They are welcoming all levels of walkers and runners to participate and everything in between.

According to Dan Blankenship, Head Coach for the YMCA Training Team, (affectionately known as “Coach Dan”), each year, approximately 4,000 participants train as part of the team.  The race itself has grown over the years to be the 4^th largest race in the US, with almost 43,000 participants.  Even with such significant numbers, Coach Dan makes it his business to get to know many of the participants. He enjoys how they share their individual stories.

Coach Dan put Richmondmom in touch with one mom whose entire family has now embraced the active lifestyle.

Richmondmom.com sat down with Kim Cosby-Johnson to learn more about the impact of the YMCA Training Team for her family.  Kim, a Richmond wife, mother – and now athlete – shared her story of how she and her entire family made the 10K training team part of their lives.

Kim, who initially began training to complement her weight loss journey, has been involved in several races over the years, including the local 8K training team.  While she was looking for an exercise program, her then 13-year-old son, Trey, was interested in finding a service project.  He became involved in the Massey Challenge, a component of the Monument Avenue 10K, benefiting the VCU Massey Cancer Center.  She credits Trey’s involvement with Sports Backers for nurturing his sense of purpose in running.

Kim’s husband, Bill, has also participated in running events.  She shared that different milestones along the way have been challenging for each member of her family, but they always get through them together as part of the Training Team.  “For one participant, the first mile might be the hardest – for another the 3rd mile.  But the important thing is that there are all these people around you, with their hands up supporting you,” explains Kim.

Several years later, this formerly “non-running” family has transformed themselves into runners.  Trey is now on the cross-country team at school and Kim and Bill are running a half-marathon this weekend.  Not only has running become a way of life for this entire family, but they have forged connections within and beyond their initial hopes.   They also continue to be active  fundraisers for the Massey Cancer Center.

Bill Johnson, Kim Cosby-Johnson, Trey Johnson

This year also marks the first year that Kim will coach other members of the training team.   Kim views this as the greatest gift she has been given to share back, and says, “The best thing about the team is that the coaches and the program itself sets everyone up for success.  No matter whether you’re just starting or you’re trying to beat last year’s time, Training Team supports those personal goals and cheers you on to victory.”

So if you are looking for some teamwork and a challenge with cheerleaders (yes, there really ARE cheerleaders, bands, strolling minstrels and magicians on race day) along the way, Kim says, “The Monument Avenue 10K is a great way to get started.  There is no time pressure (for race completion), and it is a wonderful place for beginners and families.  This event is a huge way that Sports Backers lives its mission to power an active RVA.  I am so glad that our family got out there and joined the party!”

Although the training team officially begins this Saturday, 1/18/14, registration for the training team continues through 1/31/14.  But don’t wait – sign up now to avoid the price increase on 1/19/14.  And with over 18 area locations, there is a training team near you.

I will be at the John Rolfe YMCA on Saturday – where will you be?

To sign up for the YMCA Training Team or for additional details, please go to this link.

Here are our six tips for a healthy 2014:

1.       Eat nutritiously

Sure it’s easier said than done, but start with small changes you can make that will help you develop nutritious habits. What you eat—and drink—and what you don’t eat and drink can definitely make a difference to your health. Eating five or more servings of fruits and vegetables a day and less saturated fat can help improve your health and may reduce the risk of cancer and other chronic diseases. Eat a balanced diet and watch your portion sizes.

Depending on your personality, you may wish to master one tip before moving to the next or you may prefer to do an “all or nothing” approach. Check out our healthy eating tips here.

 2.       Get moving

Keep in mind that any activity that gets your body moving and heart pumping is exercise. Cleaning your house, parking your car farther away and walking to your destination as well as taking the stairs instead of the elevator all add up.

The Centers for Disease Control and Prevention (CDC) recommend 150 minutes of moderate-intensity aerobic exercise every week. If you haven’t been getting regular exercise, you should work up to these recommendations.

Here are some suggestions to help you prioritize exercise:

• Find a partner (a human or a dog) to help keep you motivated and accountable.
• Make it a family affair; suggest a nightly walk before curling up on the couch.
• Try something new. Mix up your exercise routine to prevent boredom and work different muscle groups.
• Don’t forget strength training. The CDC recommends you perform muscle-strengthening activities two or more days a week in addition to aerobic exercise. As we age, strength training plays an important role in preventing Osteoporosis.
• Remember that exercise is important throughout every stage of life – even during pregnancy. Check out this post for tips on exercising when you are pregnant.

3.       Practice prevention

Prevention is an integral part of good care at every stage of life. Routine doctors’ appointments can help detect signs of illness when they are most treatable.

Learn what health screenings you should have through each age and stage of your life.

4.       Invest in your mental health

Remember that your mental health is as important as your physical health. Take steps to manage stress, know the signs and symptoms of postpartum disorders, practice deep breathing, mindfulness and self-compassion.

Know when it is time to consult a professional and learn more about psychological counseling at Virginia Women’s Center.

5.       If you smoke – QUIT

Check out these tips and consult with your health care provider about effective ways to quit smoking. Help lines, counseling, medications and other forms of support are available to help you quit. Health concerns associated with smoking include cancer, lung disease, early menopause, infertility and pregnancy complications. Smoking triples the risk of dying from heart disease among those who are middle-aged.

6.       Make room for sleep

As a society, we are quick to “burn the candle on both ends” and give up sleep in order to complete our to-do lists. This strategy will come at a cost if we routinely deprive ourselves of sleep, as it plays a very important role in maintaining healthy, productive and safe lives.

Learn tips for practicing good sleep hygiene and for getting more sleep when you are pregnant.

We wish you a year of health and joy!