Fit Bottomed Mamas

First-Time Rider? Spinning Tips for You!

Erin — Thu, 23 May 2013 10:00:31 +0000

Spinning is a fantastic workout, particularly for moms, for two reasons: 1) It's a kick-ass workout, literally, and 2) Classes are often offered in the pre-dawn hours, making it slightly easier for busy moms to get there. It's been a long time since I took my first spin class, but I do remember being intimidated by the new sport. If you're a little cycle-shy but have always been a little curious, we've got some expertise today from master instructor Josh Taylor.

“The Spinning program is one of the best cardio workouts you can do. It gets the heart going and the blood pumping,” says Spinning International Master Instructor Josh Taylor. “We put a lot of effort into training our instructors to ensure an enjoyable experience, but if someone’s Spinner bike isn’t set up correctly, they may give up after the first class and never return.” Today he's sharing how to get started in class, how to properly set up your bike and pointers on proper form as you ride into the sunset (or, you know, in one spot, but you can pretend).

Spinning Tips: Getting Started

1. Go legit. First and foremost, find a Spinning class at an Official Spinning Facility at www.spinning.com.

2. Introductions. Let the instructor know if this is your first time. He or she can help adjust the bike.

3. Be prepared. Have a towel close at hand and stay well-hydrated while riding.

4. Shoes matter. Wearing cycling shoes with cleats allows riders to get more integration of muscles in the legs, more comfort and more power output, which all equates to burning more calories, and an overall better workout. With cycling shoes, feet are connected to the pedals much more securely.

Spinning Tips: Bike Setup

A key to enjoying and getting the most out of the Spinning program is to ensure the Spinner bike is correctly set up to suit the rider. Proper setup avoids discomfort and injury, so take a few minutes before the class begins to perform the following steps. 1. Seat height. Stand next to the Spinner bike and adjust the seat so that it is approximately hip level. Sit on the bike and push one of the pedals to its lowest position; the knee should be slightly bent at the bottom of the pedal stroke. 2. Seat position. Adjust the seat position back or forward so that arms are a comfortable distance from the handlebars with elbows slightly bent. 3. Handlebars. For beginners, start with the handlebars in a relatively high position. As flexibility increases, begin to move the handlebars downward until they are approximately level with the seat. 4. Latch in. With feet centered on the pedals, tighten the toe straps to hold feet securely in place. 5. Lock it up. Always make sure that the handlebars, seat post and seat slider are securely locked in and that all pop pins are completely engaged.

Kid on Wheels: Fisher-Price ‘Skaters’

Erin — Wed, 22 May 2013 10:00:23 +0000

When I got my K2 inline skates, my daughter was fascinated, to put it mildly. She took over, tried them on, and proceeded to attempt to break an ankle playing around in them. I knew immediately that she would need her own skates. So immediately after testing out my own skates, we headed out to get her some of her own. I found the Fisher-Price Grow-With-Me skates, and at less than $25, figured I couldn't really go wrong with them. I was right. Not only was my daughter in love with them---she wouldn't take them off for the first 24 hours of ownership---but they're also the perfect learning system for small kids. As you know, the 2-year-old set has enough trouble simply staying on their two feet; add skates and things get a little more interesting. Luckily, these skates allow the young skater to baby-skate his or her way into the roller derby. The skates adjust for size, but most importantly, they adjust for skill. On the first setting, the wheels don't roll, which allows the new skater to learn to simply walk with something attached to the feet (no easy task!). The second setting allows for the wheels to roll forward, and the third setting allows the wheels to roll forwards and backwards for ultimate skating freedom. It's genius really, and a great way for the pre-school set to get in on the skating action when the older kids in the neighborhood are biking and skating and scootering around the block. My daughter loves her wheels so much that she's already planning her next extreme sport and has mentioned wanting a skateboard. I think we'll wait just a little while for that one... What products for kids have gotten your little ones outside and moving? What should we try next? ---Erin

A Brave Re-Direction

Erin — Tue, 21 May 2013 10:00:30 +0000

I haven't seen the Pixar movie Brave (I'm beyond excited to take my daughter to her first movie), but I was aware of the fact that the Merida character broke the Disney Princess mold. With wild red hair and a bow and arrow, she's said to be a kick-butt heroine. So I was disappointed recently to see that Disney had revamped her image---quite literally to make her look more vampish. As you can see from the image, her reimagining gained her a slimmer waist, smoother yet more voluminous hair and sexier eyes. Her neckline dropped, and her signature bow and arrow had also gone missing. It appears though, that after a massive web backlash, Disney has opted to keep Merida looking how fans fell in love with her---flyaway hair and all. (There are mixed reports---some say that the modified Merida will be available on some products, so I guess time will tell which version ultimately wins out.) I'm certainly not anti-Barbie or anything, but I do believe it's ridiculous that a character created to be a departure from the standard Princesses get spruced up in such a way as to be unrecognizable. I have no problem with pretty-pretty princesses, but I think it's also great when girls are exposed to the idea that beauty isn't everything, that women can be strong and independent and totally kick-ass, and that women can be beautiful with crazy hair and a less-defined waist. I certainly know which Merida doll I'd be buying my daughter if both versions are available. It's just like teaching our kids that we should exercise to be strong and healthy, not that we should work out to be skinny. We can show the girls of the world that it's okay to like playing dress-up AND sports---heck, sometimes you can even combine the two. We should encourage our daughters (and sons) to break the mold at every opportunity, not that they have to be perfect to fit in. What do you think of the Merida makeover? ---Erin

Motherhood: The Universal Language

Erin — Mon, 20 May 2013 10:00:01 +0000

I'm convinced that you could drop any two moms with kids under 5 into a room together and listen to it fill up with laughter, shakes of the head and mutual understanding. It wouldn't matter if you were total opposites philosophically or politically because you still have so much in common because of the greatest common denominator: motherhood. Last week, I got a rare day away from the kids (thanks hubby!) so that I could attend Fitness magazine's Meet & Tweet blogging event. I was a panelist, which had me shaking in my adidas shoes a little bit, but once that bit of fun was over, I got to hang around, meet other fit bloggers, visit vendors and do a cardio dance workout taught by Athleta athlete Jennifer Turner. It was a really fun, inspiring day. But besides the fit inspiration and total girl power vibe of the event, I cracked up at the nearly instant friendship I struck up with two moms: Nellie of Brooklyn Active Mama and Gia of RUN Gia RUN. Nellie is a mom of two young kiddos and a Zumba instructor, so we had a lot to chat about. Gia is the mom of two young twins, so I instantly had mad respect. Within two minutes of conversation with both of them, the chatter had turned to potty training. And for that, I apologize, as it was surely my fault. But I was reminded how wonderful it is to connect with other mothers who are at the same crazy life stage as you are. It's not only wonderful, but I think it's important. It's so easy to feel overwhelmed and inadequate when it comes to motherhood. You're stretched thin, trying to do it all. The demands are 24/7. You feel like a failure when you can't do it all. You feel like maybe yours is the only kid who eats rocks. So it's a relief to know that other moms know how crazy it is, how tough it is to balance everything. How it's easier to just stay home sometimes than deal with potty training on the go. How every kid on earth puts rocks in their mouths. Every mama needs some mom friends. If you haven't met a few, I highly suggest you get yourself out there so you have a couple of mom confidants. Momfidants, if you will. Join mom groups, library story times, swim classes for babies. You might not hit it off with every mom, but odds are, you'll have a lot to talk about with most of them. How do you meet your fellow mom friends? ---Erin

Mama Links: Superfoods for Moms-to-Be, An Active Reunion & More!

Erin — Fri, 17 May 2013 10:00:56 +0000

Want to float on your pregnant belly? We can help with that. Want a sniff-worthy story about running bringing sisters together? We've got that. Want news that may relax you in the early days of breastfeeding? We've got that, too! Mamas-to-be can still get their float on in the pool. ---Holo-Lilo Running brought these sisters together. Sniff. ---MSN I will make up an occasion just so I can make this cake. ---Fit Bottomed Eats Picnic. Bob. Perfection! ---Stuft Mama Breastfeeding isn't all or nothing. ---Time Do not forget to enter FBG's birthday giveaways! Do it! ---Fit Bottomed Girls Hit up these superfoods for pregnancy! ---Fit Pregnancy Read anything good lately? ---Erin

How to Apply Sunscreen for the Sunny Days Ahead

Erin — Thu, 16 May 2013 10:00:18 +0000

Now that the weather is finally warming up, I've become a crazy Mama Sunscreen Bear. Luckily my kiddos are pretty good about letting me lather them up with lotion, but sometimes I find that I'm so concerned about preventing their sunburns that I forget about my own protection. This is an excellent reminder from the American Academy of Dermatology on how to apply sunscreen so that you get the sun protection you need. (This video is also helpful!) After all, sunscreen only works if you use it correctly!

“People who get sunburned usually didn't use enough sunscreen, didn't reapply it after being in the sun, or used an expired product,” says Amanda Friedrichs, MD, FAAD, a board-certified dermatologist in private practice in Sycamore, Ill. “It’s important that people take the time to choose an effective sunscreen and properly apply it.”

Dr. Friedrichs recommends people follow these tips when applying sunscreen.

5 Tips for How to Apply Sunscreen

1. Pick wisely. Choose sunscreen that has an SPF of 30 or higher, is water resistant, and provides broad-spectrum coverage, which means it protects you from UVA and UVB rays. 2. Before is best. Apply sunscreen generously before going outdoors. It takes approximately 15 minutes for your skin to absorb the sunscreen and protect you. If you wait until you are in the sun to apply sunscreen, your skin is unprotected and can burn. 3. Use plenty. Most adults need at least one ounce of sunscreen, about enough to fill a shot glass or the amount you can hold in your palm, to fully cover all exposed areas of your body. Rub the sunscreen thoroughly into your skin. 4. Get covered. Apply sunscreen to all bare skin. Remember your neck, face, ears, tops of your feet and legs. For hard-to-reach areas like your back, ask someone to help you or use a spray sunscreen. If you have thinning hair, either apply sunscreen to your scalp or wear a wide-brimmed hat. To protect your lips, apply a lip balm with a SPF of at least 15. 5. Reapply often. Reapply sunscreen at least every two hours to remain protected, or immediately after swimming or excessive sweating. Remember too that your skin is exposed even during cloudy days and in the winter, so always remember to keep sunscreen handy. You know, if you're one of those crazy people who can tolerate being outside in the winter. Are you a stickler for the sunscreen, too? And have you been using enough? A shot glass is a lot of 'screen! ---Erin

Theme Parks With Kids: Magically Exhausting!

Erin — Wed, 15 May 2013 10:00:38 +0000

Unless you're down with parents-only trips, vacations once you have kids just aren't quite as relaxing. Peaceful nights of sleep and late breakfasts are replaced with kids who can't sleep in strange places and breakfast at the crack of dawn. Relaxation on the beach is replaced with making sure your kids don't eat sand. But while vacay is certainly different as a parent, it's also still a blast. I, for one, cannot wait until I can take my kids to Disney World, even though I know that it will be so much exhausting fun when that day comes. FBG Tish recently got to hit up Disneyland with a couple of kiddos, thus proving what I long suspected: I will not have to worry about working out when Disney Day comes! ---Erin

A Day At Disney

I love the unexpected workout. This past weekend my fiance’s twin brother and his wife and children came to visit us in California. We decided to do as many kid-friendly activities as we possibly could—which, of course, meant hitting Disneyland. I don’t know if it’s just me getting older, but going to an amusement park is a serious workout! The walking and standing in line…OH GOD, THE STANDING! We covered both California Adventure and Disneyland, which meant double the activity. There was lots of carrying of children (which totally counts as strength training!), running, skipping and hopping, and even dancing when the Disney parade would come through. I swear, on the way home I crashed so hard, and the moment I got into my bed, it was like the angels sighed and tucked heavenly clouds of comfort underneath me. My feet and knees were singing with sweet, sweet relief. The Disney trip proved that workouts don’t have to be long, boring, structured and gym-centered. Even the strongest of strong have to admit that walking from 10 a.m. in the morning until 7 p.m. at night is pretty demanding. Just another reason Disney is the happiest place on Earth…with all those endorphins floating around, how can you not squeal with happiness? Ever tracked your theme park adventures on a Fitbit or other fitness-tracking device? It's gotta be crazy... —Tish

Do You Have Unhealthy Habits You Hide From Your Kids?

Erin — Tue, 14 May 2013 10:00:00 +0000

Over on Fit Bottomed Girls recently, I asked if cigarettes had any place in healthy lifestyle. It came to mind when I learned that Gwyneth Paltrow allows herself one cigarette a week as a guilty pleasure. Not only does it boggle my mind how cigarettes go along with her otherwise healthy lifestyle, but it made me wonder: Do her kids know? And how does she talk to them about that unhealthy habit? As a parent, you certainly don't want your kids picking up on unhealthy habits, even if you do them yourself. But as a parent, is "do as I say, not as I do" ever okay? We can't be perfect models of health all the time, but we certainly are our kids' best line of defense against really unhealthy behaviors. My kids are both under three, and I'm already working on setting a good example for them when it comes to health through my actions. My daughter knows what it means to exercise, and hopefully she'll know that cupcakes are yummy and are sometimes foods. I'm hoping vegetables and fruits as snacks are more familiar than, say, Twinkies. We only have control of their habits for so long---and arguably, we don't even have "control" when they're super young!---so we have to make the most of the time we do have and the messages we can send. Luckily, I kicked my year-long cigarette habit a long, long time ago. And my worst vices are Chipotle and chocolate. But how about you? Do you have any unhealthy habits you don't want your kids to pick up? ---Erin

Working Hard to Relax: Finding Me Time in Strange Ways

Erin — Mon, 13 May 2013 10:00:01 +0000

Hope you mamas had wonderful Mother's Days yesterday. I did, although it certainly wasn't restful. The holiday always falls when it's finally warmed up, and I'm itching to get flowers planted in our yard. So while my hubby sometimes buys me a bouquet of flowers, more often than not I request that we go buy flowers I can actually plant. (Makes Mother's Day last all summer!) People might think that it's crazy to spend a holiday like that dedicated to doing yard work. But for me, working in the yard is super relaxing. Not in the kick-up-your feet sense. Nope. It's serious back-breaking work, and I know I will be sore tomorrow from weeding out all the of the dandelion bushes that were running rampant in our flower beds. But it's therapeutic to dig in the ground, to pull out the weeds, to plant new flowers. A few hours of work can have such a dramatic impact on a yard that it's worth every sore muscle to me. It makes me a little giddy. Plus, just being outside on such a beautiful day was refreshing. And even though I did most of the work during my kids' naptime, it was nice to have my hubby be the one listening for the kids to wake up instead of constantly being on guard, checking the baby monitor. Because, sure, I could work outside during my kids' naps when it's just me at home. But that would guarantee my attention would be needed inside every five minutes. Kids somehow know when you really want to get something done during naps, and they do their darndest to make it difficult. Add in my dirty hands, and I know the baby monitor would have been squawking and I would have been interrupted a million times. It was nice to have uninterrupted time, outside, to let my mind wander and focus on the flowers and the mulch and the weeds. So yes, I loved my breakfast out and presents and cards and the dinner my husband cooked and the unprompted "I love you, Mommy" from my daughter. But I also loved a chunk of time given to me to do something I love to do. Even if that something seems like a chore! To keep the celebratory theme going, head over to FBG this week. We're celebrating FIVE YEARS of Fit Bottomed fun, and there are some awesome posts and great giveaways all week. It's going to be super fun, and what mama doesn't need some free goodies to stay inspired? What about you? Do you find peace in an activity others would consider work? ---Erin

Post-Baby Slim Down Vegetable Soup Recipe

Erin — Fri, 10 May 2013 10:00:42 +0000

Today, Ivy Larson, author of Clean Cuisine: An 8-Week Anti-Inflammatory Nutrition Program that Will Change the Way You Age, Look & Feel, shares an awesome recipe she swears helped her lose pregnancy weight. We can't wait to make it because it includes every veggie under the sun and sounds delish! I have been following an anti-inflammatory “Clean Cuisine” style diet for 15 years now, ever since I was diagnosed with multiple sclerosis (MS). The diet I follow not only helps me control the inflammation that flares up my MS symptoms, but it also helps me keep the pounds off. So, when I had my son 12 years ago, I had no problem losing the baby weight. Yes, I had youth on my side, but I also credit my Clean Cuisine diet and a special bean soup my mom made me. Now that I am 37 years old, most of my girlfriends are just now starting to have their children, and I always share my special soup recipe with them---because it is a lot easier to give someone a soup recipe than an entire healthy eating plan to follow! The soup is a jump-starter that makes the post-baby weight-loss doable, tasty and easy. Over the years I have revamped the original soup recipe my mom made me and friends have added to it, too. The soup has become sort of like that game “telephone” where you start with one thing and end up with something very different. But the two things that have remained constant are the vegetables and beans.

What Makes Beans Such a Slimming Superfood?

I knew for a long time that beans were rich in detoxifying fiber and that fiber was good for filling you up and helping with weight-loss. But I had no idea until I started writing my fourth book, Clean Cuisine: An 8-Week Anti-Inflammatory Nutrition Program that Will Change the Way You Age, Look & Feel, that beans were also rich in what I consider to be a miracle substance called “resistant starch.” Resistant starch is somewhat comparable to soluble fiber and insoluble fiber---it is sort of like a third type of fiber, and it actually resists digestion, meaning the calories in resistant starch are much less likely than the calories in other foods to be stored as fat. And trust me, this is a really good perk after having a baby! And, because resistant starch is only partially digested yet even more filling than simple starches like sugar and flour that are completely digested, you end up with lower blood sugar levels, fewer insulin spikes and a better ability to burn fat following a resistant starch-rich meal. In other words, after eating a big bowl of my Clean Cuisine bean soup, you will feel like you’ve eaten more than you really have due to the taste and volume satisfaction resistant starch brings. But---and here’s the great part--- your body will treat this dish as if you’ve eaten less because only a small portion of the food is metabolized. If your body needs more energy than can be absorbed from the resistant starch it has no choice but to burn fat! So here it is … the recipe that will help you get back into your pre-baby jeans and still have enough time to bond with your precious new baby.

Time-Saving Farmers Market Vegetable Soup Recipe

Serves 6 Ingredients 1 ½ pints cherry tomatoes, halved 2 tbsp plus 3 tsp cold-pressed extra virgin olive oil, divided Unrefined sea salt and freshly ground black pepper, to taste 5 cloves garlic, chopped 1 large onion, finely chopped 4 carrots, finely chopped 4 celery ribs, finely chopped 1 tbsp fresh thyme, chopped (or 1 tsp dried thyme) 1 package (16 ounces) frozen cauliflower florets 1 box (9 ounces) frozen cut green beans 2 cans (15 ounces each) BPA-free canned garbanzo beans, rinsed and drained 1 c frozen petite peas 4 c baby organic spinach leaves 5 c organic vegetable broth 2 tbsp parsley, finely chopped ¼ c fresh lemon juice Directions 1. Pre-heat the oven to 400°F. On a rimmed baking sheet, toss the tomatoes with 2 teaspoons extra virgin olive oil and salt and pepper to taste. Roast for 15 minutes. Let cool, then mash with a potato masher. 2. Heat the remaining oil in a large heavy saucepan over medium heat; add the garlic, onion, carrots and celery and sauté 10 minutes, until vegetables are very soft. Add the fresh thyme and season with salt to taste. Stir in the frozen cauliflower and green beans and sauté 4 to 5 minutes. Add the beans and peas and sauté 1 minute. Add the spinach and cook until wilted, 1 minute. Add the mashed roasted tomatoes. 3. Add the vegetable broth. Raise heat to high and bring to a boil; cook for 7 to 8 minutes. Remove pot from heat and stir in the parsley and lemon juice. Adjust seasoning. Let soup sit for at least 15 minutes before serving. Serve warm. That pretty much sounds delicious. Do you love an everything-but-the-kitchen-sink soup recipe, too? Do you credit post-baby weight-loss to any one food? ---Erin