Family Fitness Archives - Page 2 of 2

Monster Kids After School? Make ‘Em Run!

September 26, 2017 By Lindsay Gee

Have you ever had those days when your kids are so energy-filled you’re unsure what to even do with them? It seems the more energy they have, the louder and more obnoxious they get! My kids are 7 & 8 (almost 9) and with school being back in session, I find that they have physical energy to spare at the end of the day.

I wish I had the energy they have. They’re amazing little beasts that enter my house, fill it with crazy kid-energy (the best energy, let’s be honest), destroy anything in their path and need attention, attention, attention. Meanwhile, I’ve been grinding it out at work and am exhausted. So, my patience is short and their loud, crazy antics aren’t filled with the hilarity they think they are.

I found myself getting frustrated with the sheer volume of their energy, snapping at them to “CALM DOWN!” and “SETTLE DOWN”, when really…why the HECK should they? They’ve just had an awesome day at school and want to tell me about it. They may want to shout it at me while backflipping around the house throwing confetti and crashing symbols because, well, life is exciting. And me…I just want quiet. [Read more…] about Monster Kids After School? Make ‘Em Run!

10 x 10 – A 100’s Workout with a Twist

June 2, 2017 By Lindsay Gee

I love doing a 100s workout when I teach. What is a 100s workout? Simple. It’s 100 repetitions (reps) of each exercise. Now, don’t let that scare or intimidate you. The way I set this workout up, you won’t even notice that you’re doing 100 reps of each exercise. Why? Because we’re breaking it up!

There are 10 exercises listed and you’re going to complete 10 reps of each exercise, then move on to the next. Then, you’ll do all 10 exercises again, repeating the process 10 more times…that’ll get you to 100 reps in no time flat (well…in 30 minutes or so?!).

Here are a couple tips and suggestions for you:

You need to do 10 reps PER SIDE. So, if you’re doing 10 jabs. That’s 10 jabs on your right and 10 jabs on your left. So um…really you’re doing 20, but don’t think of it like that, m’kay?!
Keep a pen and paper next to you to tick off when you’ve completed an entire set. Trust me, when you get to set #7, you’re going to think “am I on set 6 or 7 or 8?”.
Be sure to keep water nearby, this is a sweaty workout.
Want to challenge yourself? Hold 2lb weights the entire time. It’s fun…just trust me on that one.
Want to REALLY challenge yourself? Add 100 high knees at the end of each set so by the end you’ll have added 1000 high knees. Why? It gives a nice little cardio boost…and who the heck doesn’t like a cardio boost?

Here’s your 10 x 10 Workout:

So fun! So sweaty!! It’s time for you to get to work! If you try it out, leave a comment below and let me know how it went! Questions?! Just ask! BOOMSHAKALAKA! Enjoy the sweaty goodness that is your workout!

Go Get ‘Em Tip: Choose a “Power Word” to stay present in your workout and motivate yourself to dig deep! You can do it!

Screw the Scale is the New Screw Skinny

April 10, 2017 By Lindsay Gee

Earlier in 2017, I created a program called “Screw Skinny“. This 8-week in-person program offered through Hot Mama Health & Fitness combines fitness education, workouts and self-love exercises. The goal? Help women learn to love their bodies through fitness and what we call “Love Yourself More” exercises. We’ve recently finished the first 8-week session and to say feedback has been incredible is an understatement. It went far beyond my wildest expectations.

We first launched a trailer video for Screw Skinny that involved interviews with women talking about stepping off the scale, not defining their worth by numbers and, literally, taking sledgehammers to their scale. I must say the day of filming this video was one of the most powerful days I’ve experienced in my life and I am so grateful to everyone who was involved in that very first day of bringing my vision of Screw Skinny to life.

That day of filming culminated in a 9-minute Screw Skinny video. I hope you take the time to watch it because the women in it are PHENOMENAL and have a lot of good things to say.

But, an interesting thing happened after I launched the video. I started getting feedback that I was “skinny-shaming” or “skinny-bashing”. And, while yes, good marketing and programs are supposed to start conversations (which is exactly why I named the program Screw Skinny), I’m also open to conversations and feedback. I truly do listen to people (probably to a fault at this point) who reach out and connect with me. Well, as long as it’s done in a respectful and non-assholey, non-trolly way (know what I mean?!).

Let me be the first to say that I stand by the name “Screw Skinny“. I won’t be removing or editing the video we did, nor will I be changing the graphics on any social media posts we’ve previously posted. I also won’t apologize for a name that I truly believe in. I will, however, listen openly to feedback and consider opinions, options and suggestions. And yes, I have decided to change the name of our Screw Skinny program to Screw the Scale for our ONLINE program.

Why? Because I get it. I understand. And, I appreciate people taking the time to respectfully reach out to me and have an open and honest dialogue with me.

So, what really made me change the name? While I do stand by “Screw Skinny” and I do love the conversations I’ve had with others, the ENTIRE POINT of the name is to stop giving words like “skinny” so much power, it’s really more about stepping off the scale. So, why even bring the word into it.

Why? Because…again…it start conversations and it allows us to have a platform to talk about loving our bodies no matter what. Skinny, fat (yeah, I said it), fit, unfit, wiggly, jiggly, lean, cut…whatever the heck word you choose…I want to take the power away from descriptive and ridiculous words. BUT…I am one person with one small soap box. So, I’ve accepted the fact that I can continue to have conversations with people using different words.

Screw the scale, not screw skinny.

Will it be as impactful? Yeah…friggin’ rights it will. Screw the Scale is just as catchy and I won’t be told that I’m skinny-shaming anyone.

Here’s what actually got me to change the name. I had a woman message me and ask me to reconsider the name. I asked her why and that I think the name started conversations. She agreed. She liked what I was doing. But, she asked me to consider how a knobby-kneed 14-year old would regard the messaging “Screw Skinny”. Is she going to take the time to watch the video and really understand the purpose, or is she going to just see the graphic and think “My body is skinny, so screw me”?

Yikes.

Now that…that didn’t sit well. As I battle for women to love themselves. To accept one another and love one another NO MATTER WHAT. As I try to change the way women look at their bodies and at fitness, that comment stuck with me. I would never, ever in my entire life want someone to be made to feel less than because of a campaign I’m spearheading. I had to sit with it for awhile. I had to ponder and think. But, my gut, my heart, my head all begged me to change the name. So, I have.

I want to empower and inspire and motivate all women, teens and young girls to appreciate and love the vessel they have that takes them through their lives. No matter what the scale says, they have strength, power and beauty within their body. So, “skinny” has nothing to do with it.

I want to have conversations with women about loving and honouring their bodies and I do realize the power and influence I have, so I need to ensure the influence I’m putting out sits well within my own self and is a positive one for all women.

While I want women to step outside their comfort zones and actually talk about their powerful bodies I cannot do it if I have this little niggle in my heart. Knowing that I may affect a young girl in a negative way, that my words could impact someone in the exact opposite of my goal, well now…that’s something to really think about, isn’t it?

There’s really only one way I can continue with this full-on battle against negative self-talk and body-loathing. I must change the words I use. Words have so much power and it’s an uphill battle to convince most women (not all, I know this) that they’re so much more than their stupid morning weigh-ins.

I’m certain I will be throwing out my body-loving sword for years and decades to come, but I’m here and I’m committed to the good fight. I so desperately want you to stop and assess the power and strength of your body. But, it’s about stepping off the scale, not putting down the shape of a body. So y’all…Screw the Scale is the new Screw Skinny.

Same program. Same goals: stop, reflect and love the strength and power you have in your body.Different name.

You’re more than you give yourself credit for. Your body is beautiful and it does amazing things for you every single day of your life. It’s time to learn that, remember that and love yourself. You are not a number. You are strength and power.

Screw the scale.

*Our online version of Screw the Scale in launching May 4th…stay tuned!*

Spring Cleaning Your Fitness Equipment with Pine-Sol Spring Blossom

March 28, 2017 By Lindsay Gee

Spring. It’s finally here! After an unusually cold winter (for us), I was beyond excited to step outside yesterday and feel some actual heat from the sun. I took to the garden amongst tulip leaves and blooming daffodils and got my hands dirty pulling those pesky winter weeds. And so begins my yearly battle against the weeds. I will own you, weeds, I WILL OWN YOU.

As I cleaned up my garden yesterday it hit me, it’s time for spring cleaning! Now, most people shudder at the thought of spring cleaning but although the process is somewhat daunting, the end result always feels so good. Wait…that kinda sounds like fitness too, doesn’t it?! You don’t really want to do it, but you know you’re going to feel great afterward, so you might as well just get it done.

For me, spring cleaning isn’t about cleaning the house or the garage or the walls or the windowsills (my husband takes care of that…with a toothbrush…and yes, I know I’m crazy lucky to have a guy like that!). Spring cleaning is all about my fitness equipment, clothing and shoes! Oh yeah! Spring cleaning means new shoes! See why I love it so much?!

When it comes to fitness, here’s what you need to spring clean:

1) Your treadmill, bike, weights and any other fitness equipment you own. I’m sure you wipe down your equipment every now and then. But, typically, those of us with fitness equipment at home aren’t nearly as stringent about cleaning equipment after each use compared to your local gym. So, it’s time to buckle down and really clean and disinfect your fitness equipment.

This year I found Pinesol’s Spring Blossom solution and loooooove it. It smells awesome, it has 4x the cleaning action AND it’s pink. What the what? Oh yeah…Spring Blossom Pinesol for the win! I dilute it in a spray bottle and hit my home gym with my bottle o’ Pinesol, a few cloths and my determination. I wipe down EVERYTHING. My entire treadmill from top to bottom, all of my weights, my weight rack, my BOSU (top and bottom), my steps, my TRX handles. Every nook, every cranny, every handle on every piece of tubing! If you touch it, you clean it!

2) Your yoga mat. Be careful about cleaning your yoga mat with anything more than vinegar and water. This piece of equipment needs a little gentler touch, so simply put a solution of 1:1 water to vinegar and spray it down. You may want to add a few drop of essential oil (I like Soulful Sister’s Bitchy Babe) to the solution, but check with the manufacturer of your mat.

Give your mat a good spray with your solution and let it sit for a few minutes. Simply wipe the grime away and then let your mat dry. You may want to repeat the spray down, wait and wipe routine a few times, depending on when the last time you cleaned your mat was.

3) Your fitness clothing. Now, I’m certain you wash your fitness clothing quite a bit, but it’s time to spring clean your fitness wear. And by spring clean, I mean it’s time to get rid of the clothing you no longer wear. Further, it’s time to get rid of the clothing you know you should no longer be wearing (hello hole in the crotch).Working out is hard work and your clothing takes a beating, it’s time to let go.

Listen, I know they’re your favorite pants, but the elastic is shot and there’s a hole in the crotch. Just let go, Mama. You can do it. Just let go. Be ruthless. If you haven’t worn it in the last year, get rid of it. Sell it if it’s still of good quality and make a little cash towards a new favorite pair of workout tights. If your clothing is simply worn out, take the scissors to it and cut them up into cleaning cloths. Some of the best bathtub scrubbers I have are old exercise tights. They’re wicked cleaning cloths!

4) Your running shoes. This one is pretty simple. Most likely at this point, you need new shoes. Your running shoes are the most important piece of fitness equipment you have. So, invest in a good pair. If you’re not sure if you need new kicks, take your shoes to a reputable running shoe store and they’ll let you know. Be sure you get a gait analysis so that you’re put into the correct sneaker for your foot.So many injuries and so much muscle and joint soreness can be avoided with proper footwear. So, do yourself a favor, even though you love the color of your shoes from last year, your body may be in dire need of some new kicks. Let go of the idea that your running shoes need to look cute…and be sure to get the right shoe for your body.

So, there you have it. That’s how I spring clean. Grab your rubber gloves, your Spring Blossom Pinesol, your vinegar and water and your ruthless attitude and hit your fitness equipment and fitness wear with determination. Disinfect everything and dispose of what you don’t use, or what you shouldn’t wear! Start your spring off fresh and clean by taking care of your equipment, your clothing and your feet. New shoes for everyone! And…go!

Your Kids Are Watching: Isn’t That Awesome?!

September 4, 2016 By Lindsay Gee

As soon as our kids are born, in fact, BEFORE our kids are born, we’re told that they will watch absolutely everything we do. That our kids will watch us, imitate us and do and say everything we do. Pressure much? We need to watch how we speak, what we speak about and how we act. Don’t say this, don’t do that and for heaven’s sake, never ever let them see you lose your s**t as that just “gives them permission” to lose theirs as well.

While that’s all well and good, it’s time parents are also reminded of all the good stuff your kids are watching, all the kindness you’re showing and that they do, in fact, watch positive role modeling and also copy that.

Hot Mama Health & Fitness is a family fitness business whose vision is to build community through family fitness. One of our main goals is to get parents active so their kids will see that fitness and healthy living are important and that they’re a priority to their parents. What we’re really hoping and dreaming about is for exercise and proper nutrition to become a habit for our kids. That it is simply the way life is lived.

So, when our Hot Mama Minis (that’s what we call the kids of our Hot Mamas) told us that they wanted to race in a Mud Run this year, we set it up and registered their own little team, the Hot Mama Minis in the Mini Mud Mulisha. They began training for their race (scheduled for July) in May with their own weekly bootcamp class. The 30-minute class had them practicing their army crawls, running, practicing monkey bars and working on their endurance (the race was 1.5k). And yes, there were many-a-burpee.

Then the race came. It was interesting to talk with my kids (ages 5 & 7) about the race the night before because, well, they had “race nerves” and it was the cutest thing ever. Who doesn’t get a little jittery before a big race? Who doesn’t start to doubt themselves and their training? But, we talked through it and I got them to trust their training and reflect on their own strength and power. They were ready. The both said it out loud.

Race day. Possibly the cutest day in Hot Mama history. There were 22 Minis running the race. They donned their Hot Mama uniform (black shirts with our logo, headbands, and striped socks), did their warm-up with their trainer and headed to the start gate. Here’s where it gets a bit emotional.

I looked around the start gate and I saw super strong Mamas and super excited Minis and thought “these kids wouldn’t be interested in doing this if their parents hadn’t made fitness a priority in their lives”. Those kids wouldn’t have been giddy and excited and nervous and about to tackle their very own mud run if their parents hadn’t done the same months before. And how freakin’ cool is that?! Go, Mamas!

The kids hit the course and conquered every obstacle with huge smiles on their faces. They RAN between obstacles, they army crawled, they scaled walls, they carried wood logs, they climbed ropes and they got so very muddy. All the while their Mamas were right beside them cheering them on, encouraging them to do their best and watching with pride on all their faces. These are moments I will never forget. They did that. Those Mamas have guided their kids down the path of fitness and healthy-living.

I’m so proud of that. Of those Mamas. Of those Minis. Le sigh.

The Minis waited for their team members and crossed the finish line together. No beer was given out, but medals and juice boxes certainly were. So. Freakin’. Cute.

So congratulations, Hot Mamas. Fitness and healthy eating are priorities in your lives and yes, your kids are watching. You should be so very, very proud tbecause you’ve impacted the way they view fitness in an incredibly positive way. Fitness won’t just be something they dabble in at puberty, it will simply be a habit, something they have always done.

And that, my strong Mamas, is something to celebrate. Much respect to all of you. And congratulations to your kids. Big time.