Girls On The Run EMU

I did it!  I scored my PB, my personal best!  Never in my life would I imagine I would be able to run this fast... and I know it may not be all that fast for some of ya.  Here's a perspective: my senior year in high school I ran a mile in 17 minutes and 45 seconds.  I used to sleep on the weight bench in personal fitness class, and I used to get piggy backs from friends instead of hiking.  Fast forward 14 years and here I am running a 5k in 28:10!  I am so stinking pleased w/ myself, yet trying to stay humble.  For those of you that don't know much about GOTR check out the website.  I have signed up to volunteer at the next one come spring...maybe I'll see you there!

Favorite Song Friday

Grammie, Gramps, kiddos under 18, and those that are easily offended DO NOT LISTEN TO THIS SONG!  Everyone else, check out my favorite song this Friday!  It is about time the thugs recognize!
Thrift Shop

Santa Run (5k)

On Thursday I picked up our Santa Suits for a 5k in downtown Flint.  Last weekend was my son's 9th birthday, and let me tell you he took FULL advantage of his "birthday weekend."  On Saturday morning we got ready to head out to Flint, even Nana joined us!  There were a TON of people there, and they said we helped to raise over $400,000 to help kiddos to go to summer camp.  What an awesome way to give.  

My son, Keem has been a runner since the moment the kid could walk (roughly 15 months).  I always joked that I wish there was "Track for Tots."  We had many close calls, and I ended up being the mom that put my son in a harness w/ a leash.  Not because I was sick in the head, but because he was FASTER than I could catch him.  I told him it was his monkey backpack and I would hold the monkey's tail.  He was cool w/ that.

Fast forward to elementary school, and Keem's passion for running evolved.  He still loved to run, mostly on his own terms.  He and I would go for a run which often times would be me running backwards w/ him chasing after, or me running circles around him as we toured the neighborhood.  As Keem got older he told me he wanted to be on the Cross Country Team.  Since they don't have Cross Country in Elementary school we decided to start registering him for races.  This past season he has done: 30 yard dash, Atwood Stadium 100 yard dash, 1 mile Crim for Kids, Mighty Mile (swamp run), Mother Nature 5K, Turkey Trot Walk, and most recently the Santa Run 5K.

I am so impressed w/ my kiddos desire and passion to follow through.  This was NOT my style as a child, and I'd like to think my positive influence is help molding his passion.  I really wanted to make this 5K my record PR (personal record), but I had to keep reminding myself that this needs to be fun for him.  After the first two miles, and a milk and cookie table (why couldn't that be at the end?) Keem started to putter out.  The very last mile was a strong run-walk-jump-run-walk pace.  Keem had fun hurdling over the cones, perhaps this means he may enjoy track one day.  We finished the race in 38:23 and I am super happy w/ that time.  It wasn't a timed race, but I kept track!

Here's to keeping fitness fun for our kiddos.  Heck everyone for that matter.  That being said, I think I am going to sign up for the Girls on the Run 5k this Sunday and see if I can't rock my time.  I am shooting for under 30 minutes.  Who thinks I can do it?  Stay tuned!!!!

Sigh, life always gets in the way!

Yet again I have managed to get far too busy to keep my blog up to date (for that matter my laundry too).  My apologies to my dedicated fans (yes that is right--even if it is just two of you).  I am committing to getting back in the groove.  My very good friend, Jess and I have challenged each other to crockpot 1-2xs a week, so you will most likely see posts in that regard.

Things have been going well.  I am super busy w/ teaching functional fitness aka UFit, Yoga, Yoga H2O, Kid's Yoga, personal training, and of course the hustle and bustle of Christa's, Scott's, Keem's bdays all woven in between Thanksgiving & Christmas.  Fun times to be had by all! 

This weekend Nana, Keem and I are doing a Santa 5k, so stay tuned for updates on that!

Fitness Myths

I've been asked a LOT of silly questions and or overheard a LOT of silly advice in the gym recently.  So I was driven to write this article...  now if only people will read it.  You can lead a horse to water, but you can't make it drink.  I can give you tools and advice until I am blue in the face.  Ultimately it is your responsibilty to take ownership of your body, and be the best you, you can be!

MYTH: I need to be in shape to exercise in a specific class.

FACT: Exercise level is not a pre-req for most fitness classes.  Instructors are certified to teach the classes they instruct, and have the ability to scale or modify any movement to meet anyone’s needs.  “You don’t have to be great to start, you just have to start to be great!”-Zig Ziglar

MYTH: I will get too bulky from resistance or weight training exercise.

FACT: Ladies, you shouldn’t be concerned about bulking up with muscle from lifting weights.  The only way you will become bulky from weight lifting is if you are taking steroids.  We both know those aren’t cool!  But, did you know this?  Weight lifting is a great calorie burn, and will assist in melting fat off your body and increasing your LEAN muscle.  Aka more curve, less cottage cheese.  Something we could all use!

MYTH: I need to be a slave to the gym to get the body I want.

FACT:  30-60 minutes of resistance training that elevates your heart rate at least 3 times a week is super beneficial to reach your goals.  In fact if you don’t get enough rest in between workouts you are sabotaging your efforts.  Your body will constantly be worked, muscle will break down rather than repair, and you may hold on to fat.

MYTH: Intense exercise is dangerous.

FACT: Sure choosing to overhead squat twice your body weight without a coach or spotter could be bad news, but we aren’t here to hurt you.  We have your best interest in mind.  Our coaches are here to support your fitness needs.  We will take a gradual approach to exercises that need to be varied, when they need to be varied. 

MYTH: If I do 200+ crunches a day I will have a flat stomach.

FACT: There is ABsolutely no way to spot reduce.  Full body movements that work your biggest muscles will burn the most fat, and give you the most bang for your buck.  PERIOD.

MYTH: Running is the only way I can be a lean fat-free machine.

FACT: Running will not give you a free pass from fat.  Granted genetics are to be taken into consideration.  However, running at a low intensity pace for a long duration will not get you the results you are looking for.  Running that is constantly varied (different speeds, different distances) would be far more beneficial.  Keep in mind that the best exercise plan will incorporate a healthy balance of weight lifting, metabolic conditioning aka cardio, as well as stretching.

MYTH: No pain, no gain.

FACT: Let me make this clear, we are here to help you get stronger, to be the best you, you can be.  Yes, there will be discomfort.  Yes, you will try things you may not have done before.  Yes, you will need to stretch, and stay hydrated.  Yes, stretching is advised.  At no point EVER is our goal to put you in pain.  If you are severely hurting that is your body screaming, “Hey pal, we’ve had enough.  Back off please!”  Listening to your body is one of the best things you can do for yourself, and your coach.  We can’t feel what you are feeling.  If you are feeling pain, it is time to stop what you are doing, rest & rethink.

Kid's Yoga & Parent's Time Out

My son in meditation

I journeyed to Chicago, and attended some YogaKids workshops.  Since then I'd like to share what I learned w/ our youth.  I am offering two different opportunities.  I have included a brief description below.

The first is a child friendly yoga practice for kiddos only.  Young practitioners will be able to interact & enjoy laughter while learning yoga poses through stories, with flash cards, and with beanie babies.

The second is a "Parent's Time Out".  These will be held on a Friday night.  Parent can drop off their kiddos to enjoy story time, a child friend yoga practice, games and a healthy snack.  This allows enough time for parents to enjoy time together, enjoy quiet time alone, or get some errands done while knowing your kids are well taken care of.

Kids Yoga with Emily
Ages 6-10 yrs Sundays 3-3:45 pm
10/14, 10/28, 11/11, 11/18 and 12/9
A safe & child friendly approach to a
yoga practice using books & beanie babies.
$5 drop in per child

Parents Time Out
Fridays 10/12, 11/9 and 12/7 6:30-9:00pm with Emily
Drop your kids off for a night of fun while you enjoy

free time! Story Time, Yoga, Games & a healthy snack.
$10 for first child, $5 for additional

Preregister at (810) 919-YOGA

Location: The Yoga Path

The Yoga Path is located in the Stonehouse Plaza
1086 N Irish Rd Suite 3
Davison, MI 48423
Email theyogapath@sbcglobal.net

Beet Burgers!

4 fresh medium beets

mozzarella-optional

8 burger buns-optional

2 eggs, beaten

2 sprigs fresh basil, chopped-I used fresh parsely since I didn't have basil

½-1  medium onion, chopped

garlic cloves to taste

olive oil

organic whole wheat flour-enough to bind, about 1/4 cup.-Next time I am using almond flour

ground black pepper, to taste

salt to taste

 Directions

1. Trim beet tops and root. Shred beets in food processor; transfer to bowl. Add basil, onions, garlic, eggs, salt and pepper; mix.
2. Mix in just enough flour to make mixture stick together.
3. Form mixture into 4-inch patties about 1/ 2-inch thick. (Don’t make too thick or centers won’t cook well.)
4. Heat olive oil in skillet over medium-high heat. Fry patties 2-3 minutes on one side, until crispy. Turn, place mozzarella slice on top and fry 2- 3 minutes more, until crispy.
5.  Serve immediately. I cooked mine the night before for lunch.  I knew it wouldn't be as fresh, but it was still darn good!  I ate mine w/ wild brown rice & non-gmo soybeans, Mmmmmm!

 
I also kept the beet "meat" in the fridge through the week and only made the burgers when I wanted a couple at a time.  It's the way to go when you live w/ a family of meat eaters.  Enjoy!
Share your modifications!