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Plantar fasciitis is by far is the most common pain my running clients ask about. My husband and both kids also have flat feet making plantar fasciitis fairly common in our house. So my research into the topic has been fueled by a need to keep all of the above moving.
 
Symptoms of Plantar Faciitis

• Tightness or pain along the heel, especially first thing in the morning
• Aching arches
• Worsening pain with running or prolonged standing

 
If this sounds all too familiar, seek out a doctor’s advice. If it is confirmed to be plantar fasciitis there are a number of things you can do at home to speed recovery and reduce re-occurrences.
 
No flip flops
I know, it’s no fun at all. Flip flops do not provide support and make the arches work extra hard. Forget walking barefoot too. Choose shoes that provide arch support and cushion…athletic shoes are best. If you are a runner or long distance walker it is well worth having your local running store fit you in the proper shoe. Even after you recover limit flip flops and bare feet as much as possible.
 
Stretch
After exercise be sure to stretch the muscles along the heel and arch of the foot. A simple calf stretch works perfectly. Use a curb or step to increase the range of motion in this stretch.
 
Keep moving tip: My husband has had great success with the Pro stretch. It's basically a device that simulates a curb and allows you to do an effective calf stretch anywhere. Keep it next to your shoes and make a habit out of using it before putting them on.

Draw the ABCs
That shooting pain when first out getting out of bed is a typical symptom of plantar fasciitis.  When you first wake up, hang your feet over the edge of the bed. Using your whole foot and ankle draw the ABCs in the air. This stretches and strengthens the muscles in the foot and ankle that have tightened while we are asleep.
 
Ice bath
This one is a tough one to do but it's very effective in controlling the swelling around healing tissue. After exercise or stretching, fill a large tub with ice and water. Stick your whole foot in and keep it there as long as you can stand it. Till numb is best. Repeat this several times a day.

Rolling your foot on a frozen water bottle can provide relief for smaller flare ups, but there's no replacing the whole foot ice bath. Sorry.
 
KT tape
Therapeutic tape used by physical therapists is now commonly available. KT tape is my preferred brand. Tape one piece from the ball of your foot over the heel and anchor it to your ankle. Then another shorter piece the opposite way, starting inside your arch over the initial strip and across to the outside of the ankle. This taping method provides a bit more support during activity, and is much less bulky than an ace bandage.

I firmly believe that actively recovering from injury keeps your body moving and your mind confident. You need to rest your foot, but there’s no need to stop moving completely.

Swimming, biking, weight training, pilates and yoga are great exercise avenues while your foot recovers. Warm up with gentle movement before exercise, follow exercise or prolonged standing with stretches to reduce the chance of re-occurrence substantially.
 
Comment below with your experiences and feel free to share, post, tweet and pin for others.
 
Keep moving mama,

Yahoo!! Whoot Whoot! Let’s do this mama! Time to throw out the excuses, make time for you and train for 13.1.
 
First off if this is your first half, or your first in awhile, find a team and/or an experienced coach. You are going to need support, emotional and physical. They will also teach you about fueling and race day expectations. All important stuff.
 
There are a few extra “real deal” items that aren’t in the typical training plan. But someone has to tell you, mom to mom. You can always count on me to give it to ya straight.
 
Yes, it will hurt
I’m not going to lie, it’s not easy. Some training runs are smooth as butter and some are not. Pushing your limits means your body may “talk back” with a pain here and there…or for the whole 8 mile run.
But you have kids, you know pain, you’ll power through. Especially after you take a bath with 2 cups of Epsom salts.
 
Keep moving tip: A pain that goes away after you stop to stretch, ice, get new shoes or take a day off is no biggie. Otherwise get it checked out. You may also find that seeing a physician who is also a runner yields more active recovery options if you do have an injury or concern.
 
Last night
What you do the night before your training and your event day does matter. As your runs get longer, eat good food, hydrate and go to bed early the night before. Having wine, beer or that big ole slice of pizza doesn’t always sit well at mile 5.
 
Never miss an opportunity to go
Get up early, especially for long runs or on race day. You want to go #2 before. I’m not big on potty talk so we’ll leave it at that. Go before you go. And planning training runs around parks with bathrooms and coffee shops is a common practice.
 
Keep moving tip: Long lines at the porta potties miraculously clear out 2 minutes before race time. If you forgot, sneak over then and you’ll avoid a line. Most races are chip timed now, meaning your time starts when you cross the start line not when the gun goes off. Gun time only counts if you are trying to place or win the race.

Gu and Gatorade are optional
You don’t need fancy, processed, expensive sports drinks, chews or gu’s. You can (and should in my opinion) train with ordinary food you probably have in your cabinet right now. Raisins, Peanut butter sandwiches, etc. Read Fueling with whole foods for more specifics.
 
Disgusting has a new definition
There are a few things I used to be appalled by when I saw runners do them. Disgusting! Pushing my limits in running has required an adjustment to those. Girl, you just need to re-define.
 
   Disgusting re-defined:

• Wiping your runny nose on your shirt sleeve = you were going to wash it anyway
• Under boob sweat = mark of a fantastic workout
• Spitting =  of course you checked for other runners and spit to the side
• Stink = part of the gig sister, own it

 
Keep moving tip: Many a mama runner has pulled out baby wipes for a quick baby wipe “shower” before stopping at the store on the way home after a workout. If you must know, my kids are 11 & 13 and I still have wipes in the car. They smell better than wet ones too.

You will feel guilty
Mom guilt magically appears the millisecond we discover we are pregnant, hug an adopted child the first time or lay eyes on the kid. It’s built in, face it head on. When you take time to reach a personal goal, you come home a better mom, are a strong role model and let’s face it you’ll be happier. Do this for you, it’s ok.

Feeling like a kid
At some point during your runs, you’ll feel excited, thrilled, like you can do it all…just like a kid. Give it time, pretty soon after a long run your legs will feel like cement and you’ll move like your 100. Totally normal.
 
It’s the “feeling like a kid” part you remember for weeks or years later when you look back and when you decide to do it again. Hold onto the post run high, the feeling of accomplishment and relish the joy of it all. You got this.
 
Please share if all of these just happen to me or if you can relate to a few. Share, post and comment away. Thank you for stopping by.

Keep moving mama.

On more than one occasion I have been accused of having an answer for every excuse.

And I admit it’s true. I have made it my goal as a trainer to have an excuse for every excuse.

• Can’t make it to the workout today? Here’s some homework?
• Have a sick kid at home? Here are some no equipment exercises you can do at home.
• Tricep dips hurt your elbow? Do tricep press backs instead.

Today I’m tackling hydration. All sorts of excuses come back in response to this topic. Truthfully though the benefits to being hydrated far outweigh the excuses. When you are hydrated:

• your wrinkles show less
• your energy level is higher
• toxins are flushed out of your body
• you feel stronger during workouts
• your mood improves
• your metabolism increases
• your ability to maintain or reach a healthy weight improves
• ...to name just a few

Ok, you say. “I’m in” where do I start?

I strongly believe we are more likely to follow through with anything when there is a goal to work toward. For hydration, I prefer a more personalized goal than the traditional 8 glasses per day. Take your body weight in pounds (the real one, not whatever made up number is on your driver’s license) and divide it in half. Drink at least that many ounces per day.

Use your fitbit to help you track your water and to write down your goal. The Make the most of your fitbit post tells you how.
 
Keep moving tip: Take note of the potty water. A dark color means you need more water, light color means you are hydrated.
 
"But how" you ask?
Here are a few time methods that have worked for not only me, and have been proven to work by my mom clients. Pick the ones that will work for you.

• Drink water ONLY until you reach your goal number of ounces. Then indulge if you must in another beverage.
• If you are a coffee drinker, get in the habit of downing a glass of water before each cup of coffee.
• Make it a game. Have a drink of water each time you check email, post on facebook, get up from a chair, etc….
• Drink water with meals, make other drinks treats. Savor that before dinner drink or after breakfast coffee.

• Find a favorite glass or water bottle and keep it with you all day long. A majority of my water intake is while I’m driving….or maybe that’s because I happen to be in the “drive everyone everywhere all day long” stage of parenthood. Either way, whatever works.

 
Keep moving tip: A pint and half ball jar is my water glass of choice, but this one comes in a 9 pack. 9?!?! Try this Make Ahead Soup-In-A-Jar idea for the other 8.
 
A few exceptions
There are things that will bump up your need for water. Diuretics, for example, talk your body into flushing the water out a bit faster. The big one for us moms is coffee, caffeinated soda is another. Drink a cup of coffee? Add a cup of water to your goal.
 
Sweating during exercise means you need to replace that water. Add 4 -6 ounces of water for every 15 minutes of exercise. During the exercise whenever possible.
 
Now that you have both the reasons and a few tips to hydrate, it’s time to commit. Are you ready to hydrate and feel the difference?  Comment below with your strategy and goal. Thank you for stopping by,

Keep moving mama.

Have you noticed fitness trackers on the wrists of all sorts of people recently? fitbit is the one that is most popular with my clients and that I use.
You see, fitbit and I see eye to eye on the need to track, analyze and challenge with facts and figures. It holds me accountable and tells it to me straight.
 
     “0 active minutes? Get up and MOVE IT!” - fitbit said on Sunday
or
     “Over 10,000 steps, keep it up!” -fitbit said yesterday
 
My fitbit of choice is the Flex. Simple, small and not too expensive. I’m seriously eyeing the Fitbit Charge HR but haven’t made the jump yet. Partially due to my investment in bands, more on that later.
 
Here are 5 ways make the most of your fitbit:
 
1. Wear it constantly.

The only reason to take off your fitbit is to shower or swim…or charge it. By keeping your fitbit on you can use all of it’s features. Period.

Keep it moving tip: Charge it when you shower and you’re a multitask-er.

Invest in a few colors or styles of band to mix it up.

Dress it up by pairing your fitbit with a few bracelets, it’s in style now to wear multiple bracelets.

 2. Use the built in peer pressure

Find friends on fitbit.
Click on “friends” on your app or webpage, then on “find friends”. fitbit will search your contacts or facebook account to find others with fitbit. You can also email people directly to invite them to be your fitbit Friend. Fitbit "find friends" tutorial link.

Where do you rank?
Once you have friends, look at your feed and see where you rank with steps per day compared to your friends. Then see if you can over take someone today, maybe 2 tomorrow. A little competitiveness is good for ya!

Challenges.
This is a super fun feature. Challenge your friends to a Workweek Hustle or a Weekend Warrior challenge. Within the challenge you’ll see a list of each friend that accepts, how many steps they have AND be able to cheer or message them throughout the challenge.

When you win a challenge, I highly recommend you taunt your friends by posting a screen shot of your "You Won" message on facebook.

3. Track It

There are a number of stats that fitbit automatically tracks for you. You can not enter or edit them, you just have to do them.

• Steps
• Mileage
• Calories burned
• Active minutes…see them on your dashboard. Check it often through the day.

There are others you can manually enter to track. Use them!

Track your water. Click the water glass each time you finish a glass or bottle of water to enter the ounces. Being hydrated is one of the most over looked ways to improve your health. You’ll feel more energized, flush out toxins, feel less as hungry and your wrinkles will show less…if you don’t have any yet, you will.

Track your weight. Weigh yourself once a week and add it to the tracker. Facts keep us honest.

4. Connect your Fitbit to other apps

1. If you also use Lose It to track food, MapMYRun to track runs or Strava for rides, connect the accounts to fitbit.
2. These will then automatically update fitbit. Active minutes will be updated on fitbit, and food you logged in Lose It! Shows up on your food log automatically.   
3. Fitbit has a tutorial on 3rd party integration

Keep moving tip: Only log things in one app. Log runs on fitbit, log food in Lose It!, not both. Use the primary tool so you don’t end up with double credit it.

5. Set alarms

Your fitbit will vibrate and lights will blink when an alarm goes off. This is sooo awesome, because no one else realizes your alarm went off. I love this when I get up before my husband for a workout, it doesn’t wake him to like a regular alarm would

Set an alarm for reminders

• Set an alarm to remember to pick up your kid from school (yes, I do, don’t judge I love my work, time flies).
• Working on snacks every 2-3 hours? Set an alarm for 10 and 2.
• Remind yourself to move. If you work at the computer, hours can go by (see note about picking up my kids). Set an alarm every hour then stand up, stretch, do some squats, walk the hall, move.

 
Fortunately or otherwise, I have called into customer service several times. They always teach me something I didn’t know before, and have even sent me a replacement, actually 3 times. If you don't know how to use a feature look it up on the help page or just call fitbit.
 
Research all the features your "toy" has, try them and let them motivate you to move more and eat less.
 
Bottom line is, to get your money’s worth and motivation from your fitbit use it.

What features do you like on fitbit? What do you use your alarm for?