mommymuscle Wichita

Okay, today is one of those days that I am so glad I workout my mommymuscles everyday with my classes!!!! Wow, it has been a physical day...

1. 5am Up at 5am (really to go train a client but guess whos up...my 2 year old daughter was up talking in her crib)!!!
2. 5:00-5:30am While getting ready to get out the door by 5:30am...I am playing with her and getting her something to eat, drink and change her diaper and P.J.'s because of course she leaked through her diaper!!!
3. 6am-7am Workout with my client
4. 7am-9am Keep playing with my daughter (played house, blew bubbles outside, played on the swing set), dusted her room and vacuumed with her in my arms, did two loads of laundry (with her help), emptied and filled the dish washer, got her dressed, did her hair, snack, dusted and vacuumed (holding her again, okay, my arm is now getting tired) the upstairs, folded laundry, oh yeah, and I ate breakfast sometime in that two hours...(besides the banana I had before I trained)

5. 9am-9:30am Pack everything in car to take my daughter to Grandma and grandpas- had to pack up both her flat cats, snacks, milk and juice, our dog (who weighs 82lb), her baby, jacket, and all my stuff...
6. 9:30-10:30am Train another client
7. 10:30-11:30am Me TIME...got my nails done (but only had 1 hour because I had to get to another client)...
8. Noon That client cancelled so went to grandma and grandpas to pick up my daughter and dog only to find out that she only took a 20 min. nap...REALLY- she's been up since 5am (maybe earlier)!
9. 12:30pm-2:30pm Did another load of laundry (with her help), got dinner figured out, fed her lunch, played outside some more, cleaned one bathroom (and it is only 1pm??? WOW!!!), got her ready for a REAL nap...
10. 2:50pm Finally got her down...
11. 2:50pm Eat my lunch- 4 oz of lean pork chop (left overs) and a big colorful salad (yummy)
12. 3-NOW Doing computer work for StrollerFit and momsinmotion...
13. I think I hear her...time to go again and get dinner going!!!

I am so thankful that I have the energy and strength to keep up with not only my day but my daughter!!! I owe it all to exercise and eating healthy!!!

Check out the newspaper today in the Fun Summer Activity Guide! You will find StrollerFit and StrollerFriends!!!

It is such a great way to meet new moms (and friends) and friends for your little ones!!!

Check it out:
Search for Any Activity

Searched on StrollerFit

Searched on StrollerFriends

MOMSINMOTION:

Summer Season Schedule:May 1st-July 31st (11 weeks)*dates we will NOT meet: May 29th, June 19th, and July 3rd

Times: We will still meet at 10:30am in the month of May.Starting in June we will meet at 7:30am at the New Balance Store on Webb Rd.

RACES:
May 8th River Run 8am 10K, 2 mile
June 5th East Meets West 8am 5K/1K youth run
June 19th Rock and Run w/ the YMCA 7:30am 8K and 1 mile youth
July 10th Run to Cheney 7:30am 5K and 1 mile
July 24th Heel 2 Heal 8am 2 mile and .5K Kids run

PAYMENT: Yearly enrollment of $25.00 (includes a momsinmotion Dri Fit T-shirt)
Program 1= To come and be apart of the Summer Season running/walking club, get 10% off of New Balance stuff (not sale items)= $30.00/season
Program 2= Be apart of the 11 week summer season, get an 11 week program tailored for your goals and fitness level that you can follow, and get emails every week on different running topics and nutrition.= $75.00 for returning members (that did the Spring Season) it is $50.00

LOOKING INTO THE FALL SEASON…Aug.7th-Oct.9th, 2010

Some FOR SURE RACES: Dream Big at New Market Square 5K, Race For the Cure Sept.25th 5K, and the Prairie Fire Race marathon, ½ marathon, and Mayor 5K (there will be an expo on Sat. before the event called Fit For Life Expo!)
So, come and have fun while running/walking and enjoy the company of other women!!!
If you are interested contact Tonya Wells at 316-304-5178 or tonya.wells@strollerfit.com

The Spring Season has gone great!!! I am so proud of all of the ladies involved!!!

So, I don't know if you saw the Wichita Eagle the other day but the obesity rate of our kids is going up!!! Compared to just 30 years ago it has gone up over 10%! One in three kids has type II Diabetes! 20 % of 5 year olds are going to kindergarten overweight or obese!

Studies are also showing that kids these days just don't move!!! Do you remember when you were a kid? How much did you play outside? I know I did everyday and every night till the street lights came on and my parents had to MAKE me come in for a bath!!!

I love that in StrollerFit the kids get to see us workout and that it is fun!!! My daughter (who is 2) favorite toy is my resistant tube!!! It is so cute to watch, first of all she gets to know her colors because I have a yellow, red, blue, and green tube and we will go over the colors then she stands on it and does shoulder presses while singing her ABC's!!!! What is great, the majority of the older kids in StrollerFit do this on a daily basis. The moms (and dads) in StrollerFit are such great positive role models for their kiddos! Showing them that exercise can be fun!

Here is some of the things we learned last night at the FREE seminar by Ann Louise Gittleman!

What a great seminar last night by Ann Louise Gittleman the author of 30 books including The Fat Flush Plan (that I think EVERYONE should read) and The Fat Flush Plan For Life (that just came out)!!!! She is not only VERY knowledgeable but has experience! This is a program that I truely trust. She is REALLY trying to get rid of obesity, disease, and cancer and her research shows it!!! She talked a lot about her new program the Smoothie shakedown! I am usually not a fan of smoothie type detoxes but I believe and know that Dr. Ann has done a lot of research and tested all of her products! AND, she developed this for the busy, busy, busy person who has a lot to handle in the day and doesn't have the time to prepare as much as they should for meals. It is only meant to do for 2 weeks (unless you have a lot of weight to lose) and is meant to jump start your weight lost FAST! Here is what she had to say last night about it:

"Energy presented in liquid form can have satiating power," says recent research in the Journal of American Dietary Association. Adding fiber to low-carb foods helps suppress appetite and allows you to control what you eat.

A recent study in the New England Journal of Medicine reports that low-carb dieters lost 50% more weight by getting most of their protein from plant-based sources-compared witht hose who ate more meat. And a study at the University of California at Davis shows a 40% reduction in cosumed calories when people eat more plant foods.

The latest stats show that 67% of Americans are overweight or obese. Even 18% of teens are overweight! Most people in this country have their work cut out for them long before bikini season begins!

Dr. Ann says, "It's very exciting to discover that metabolism can be "reset" with cleaner and greener plant proteins!"

After reading the study in the New England Journal of Medicine, I desgned a brown rice/yellow pea powder ofr my book Fat Flush For Life, Last summer, a focus group took this protein for a "test drive," and a new turbo-charged Fat Flush program was born.

The Fat Flush Smoothis Shakedown is an amazingly simple but flexible program that's perfect for people with a busy lifestyle. And unlike many weight-loss programs, it's inexpensive- costing less than $15 a day including food.

Basically, you enjoy two protein-rich smoothies at two meals each day- and eat a nutiritiou dinner (or lunch if you prefer a larger meal earlier). You have a wealth of nutritious foods from which to choose, and Smoothie Shakedown recipes offer a wide variety of flavors!

You can get the book and protein powder and supplements at GreenAcres or you can order it and check it out on her website at www.annlouise.com!!!!

Come get your workout over with in early in the morning with the new mommymuscle sculpt and restore the core class starting up!

We are going to try this for the 5 week mini session!

Where: Pray-Woodman Elem. school (in Maize)
Time: mommymuscle sculpt 5:15-5:45am
restore the core 5:45-6:30am

Contact me if you are interested! tonya.wells@strollerfit.com!!!!!!

Congratulations to Sarah Zink!!! She is our big Blog Contest Winner of 5 FREE restore the core classes!!!!!

Make sure you tell all your friends and family about the mommymuslce Wichita blog!!!

I will see very one in class this week!!!

Check out some quick, easy, and healthy ways to eat breakfast!!! Go to http://www.sparkpeople.com/ to read the whole article!!!

Quick and Healthy Breakfast Ideas
Eat Right, Even When There's No Time
-- By Liz Noelcke, Staff Writer

SparkPeople advertisers help keep the site free! Learn more

If you’ve heard it once, you’ve heard it 937 times: Breakfast is the most important meal of the day. Why? You just spent eight hours with no food or water. You’re dehydrated, your blood sugar is low and you have little energy. And now it’s time to hurry the kids off to school before the eight-hour workday. More than any other point in the day, you need nourishment. Right now.Besides, eating breakfast actually helps you lose weight. Those who skip the meal tend to snack before lunch and throughout the day, usually on unhealthy, high-calorie foods. Breakfast eaters typically cruise until lunch, while beaming with energy.So what are some breakfast ideas? Scratch that--healthy and quick ideas? Here are some of our favorites:

Prepare a casserole the night before. Pop it in the microwave when you wake up and it will be ready to go when you are.

Incorporate complex carbohydrates, such as whole wheat toast and bagels. Spread peanut butter and raisins on top of either for added flavor.

Bake bran muffins early in the week, then grab one or two each morning. Or check out a local bakery for healthy varieties.

Make waffles Sunday morning and freeze the leftovers. You can pop ‘em in the toaster for a homemade breakfast. Also, grocery stores sell frozen whole grain selections.

Have you ever tried a tortilla for breakfast? Wrap up cold turkey and cheese, grab an apple and you’re on your way.

Don’t forget cold cereal. We’re not talking about those covered with sugar, but the healthy variety. Items such as Wheaties and Cheerios are always good choices.

Whole-egg or egg white omelets with fresh or frozen veggies (carrots, broccoli, celery, peppers, onions and even black beans make great additions).

Make a shake or a smoothie. Blend fruit and yogurt and then drink it in the car. A side option is a small bag of finger foods, such as a mixture of granola and grapes

For those of you who have known me for awhile and have done some of my classes and challenges know that I LOVE the Fat Flush Plan! Well, the author, Ann Louise Gittleman is coming to Wichita Thursday, April 15th to speak (for free)! I am so excited!!!!! If you would like to attend it will be at the Wichita Marriott Hotel at 7pm! Call GreenAcres for reservations (but yes, it is free) 634-1088!

I have been a firm believer in Dr.Ann for about 8 years now! I feel like she is the real deal when it comes to living a healthier life! She is known as the "First Lady of Nutrition", and is the author of over 30 books (all on areas of health and nutrition)! She has been featured on The View, Dr.Phil, Good Morning America, and Extra! But aside from how famous she has become she has helped many women (and men) lose weight and be healthy!!!

I tell a lot of my clients, even if you do not want to do her plan read the first few chapters of The Fat Flush Plan! You may THINK you eat healthy oh man just wait!!!!!!!!!

She has two new weight loss programs, Smoothie Shakedown, a two-week turbo-charged weight loss plan for busy people on the go. Then Jumpstart, break the plateau to drop the final 15-20 pounds!

I hope everyone can make it next Thursday night! Call now to reserve your spot- I have facebooked her and told her we were coming and she responded and said she can't wait!!!

Also, GreenAcres is having their 16 Year Anniversary Party this Sat., April 10th at GreenAcres! It will be from 11am-3pm at their store! I will be stopping by around Noon after momsinmotion!

Have a healthy night!
Tonya

DAD'S WORKOUT DAY!
Saturday, April 10th, 9:00am at Towne East Square
Please bring a package of women's underwear to donate to the YWCA Crisis Center.  Info on what type of underwear, see here!

With patio weather almost here I know a lot of people like to eat chips and dip so here is a great recipe from Eating Clean (a wonderful cookbook by Tosca Reno!

Guacamole is often overlooked as a viable Clean-Eating option since it is loaded with ingredients that make it fatty- mayonnaise or sour cream.  You can enjoy this delicious and nutritious food by making a few low-fat changes and voila!  guacamole is suddenly off the avoid list.  Try it on breads, chicken or virtually anything else you can think of

INGREDIENTS:
3 ripe avocados
Juice of 1/2 fresh lime
1 Tbsp/15ml chopped cilantro
1/2 red or purple onion, minced well
1 clove garlic passed through a garlic press
Sea salt and fresh ground black pepper to taste.

PREPARATION:
1 Cut avocados in half. Discard pit and scoop flesh into bowl. Place all ingredients in medium bowl and mix until just combined. Don't over mix.

TIP: Eating guacamole is good for your face too. Avocados are loaded with skin-enhancing nutrients.

NUTRITIONAL VALUE PER SERVING:
Calories: 166
Protein: 2g
Carbs: 10g
Fiber: 6g
Sugars: 1g
Fat: 14g
Sodium: 8mg