Monday, January 13, 2014

Eagle River

Come and join in on the fun at the Eagle River AFM class.  We are meeting Tuesday and Thursdays at 9:45am at the McDonald Center near Fred Myer.


Tuesday, March 12, 2013

Benefits of Resistance & Wednesday workout

Resistance bands ~ an important item in class.  Personally, I have been using resistance bands for my strength training for 4 years now and am currently in my most fit years (after 2 kids).  I haven't been in a gym during this time, just working out with my kids beside me.  I am also a recreational runner at heart!

Resistance bands come in various strengths, during class the red band is equivalent to 10 lbs and the green band is 6 lbs, and depending on the exercise...those few pounds can make a huge difference.  They are effective, safe, versatile, used for all fitness levels, inexpensive, easy to travel with or put in the stroller, and absolutely perfect for what we are trying to accomplish during class.

These bands allow for functional strength training and as a fellow mom, I am all about toning and strengthening those specific areas that allow us to be functional with our kids.  We can accomplish a total body workout, staying with our kids and not stepping foot into a gym.  Targeting all the major muscle groups:  back, arms, legs, core, ~ and within those specific areas, we can do various band exercises. We can isolate certain muscles along with those full range of motion movements.

All working as a group, we have similar goals ~ lose some baby weight, improve our overall fitness, gain more energy, reduce/improve depression, meet and socialize with other amazing and similar goal oriented mommies - just to name a few!  This simple style of fitness is also reducing our risk for injury, and lowering our risk of chronic diseases.

Strength training is such a HUGE integrated part of losing weight and being fit.  It may seem or sound intimidating but it's not, and if you stay consistent, you will begin to see the results and it can be very empowering!  You WILL become stronger and more confident as a woman, wife and mother.

With that, here is the workout for tomorrow!
For your warm up try:
1 min walking in place
1 min jumping jacks
1 min high knees

Side step - stand on your band, abs engaged, elbows bent and wide step
Squat with shoulder press --stand on band, feet shoulder width apart, hands at shoulder height, when you come up out of the squat extend one arm all the way up and alternate sides
Jacks with band -- stand on band and cross in front and jack it out - remember abs engaged
Dips -- use a chair or step and remember to keep those elbows snug into your side
lat pull down -- check out this video
 and I think you  got the rest!

Do this 1 or 3x through :)

Also, remember to drink that water..the entire 64oz.!

Hope you are having a great week.

One fit mom to another

Sunday, March 10, 2013


Moms Get Fit Challenge

Join us for an 8 week challenge. 3/18-5/13

You will be timed in the following activities

                                                         1 mile – timed

    250 step ups - timed

                           Sit-ups – how many can you do in 1 minute

                          Push-ups – how many can you do in 1 minute

                 Plank – how long can you hold it?

We will do all but the timed mile on Monday 3/18 (the mile will be done on 3/20 at hanger 5)


Circumference measurements – for those who want them (chest, waist, hips, thighs, calves, biceps)


There will also be points! 

Points will be given:

  ONE MVP per class- you have to work hard.

 Drink 64oz of water every day.

 Participate in the at home workouts for spring break.

(For water and spring break workouts, check in and let us know on the FB group message that it is done!)

HONOR System!


Let’s get it done Mommies!!!!!!!!!!!!

Here is your Monday at home workout!  Remember to modify as needed ~ use them knees for the pushups/plank if you need to. Engage your core & keep your butt down :)  Stand on that band for the bicept curls..challenge yourself with the red band or cross it to make it a little harder, keep elbows into your side and controlled movement (use your free weights if you don't have the bands). Sit back in those squats, weight on the heels, knees stay behind the toes...make it harder with standing on the band and hands at shoulder height. Core and pelvic floor always stay tight!  Lunges..standing in one place alternate forward lunge.  
Got questions??? Please ASK.  Form is so important.  Listen to your body. Modify!

Thursday, March 7, 2013


Are you familiar with DOMS~ delayed onset muscle soreness?  Or maybe you know it better by "Oh, I am so sore from class" or any workout for that matter.  The point is, that we have ALL experienced DOMS.  You will more commonly experience DOMS if you are new to exercising or haven't worked out in awhile, however; it still affects exercisers of all levels.  Another interesting fact is that it can take anywhere from 12-72 hours for you to fully experience the impact your workout has done to your muscles.

Is it normal?  Yes, in all actuality, it is a GOOD thing.  According to Jim White, RD, "DOMS stems from microscopic tears in the muscle fibers as a result of the exercise (not an accumulation of lactic acid, as you may have heard).  These tears are an imperative part of the muscle-building process, as your muscles will rebuild themselves stronger than they were before - and that is exactly the goal of most weight-training programs."

When you are experiencing DOMS it is important to limit any anti-inflammitories because it can slow down healing process.  Your muscle soreness should also not last much more than 72 hours and if it does, you may have overextended your workout and will want to wait until it subsides before you exercise that same muscle group again.

All mommies who attend class will have some experience with this and it could last for many classes as you keep increasing your resistance or begin working other muscle groups.  Don't let the soreness discourage you from continuing classes or any exercise; however, listen to your body (as you do know it best) and make adjustments if you need to.  I probably don't warn those new members enough about what to experience after class, but remember that it is normal and it is good!

If you currently attend my class, you may think that I am there to make you hurt.  That is not the case, while I do LOVE an intense and challenging workout, I don't intend to hurt you.   Our goal during class is to strengthen and tone those mommy muscles and regardless of what intensity you do, DOMS is all a part of the experience.  This also leads into another benefit of only working out 3x a week, we are getting that TOTAL BODY workout, allowing our bodies to recover on the off days.  It is also just as important to drink your water, eat your protein shortly after class, make healthy food choices and continue your physical activity!

- If you have any questions or want information on another subject, let me know!  Your question may also be the same of other mommies.  Just let me know!