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by Melissa Szurovy

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strongmom_strongfamily

🏋🏻‍♀️SFGII 🥘PN1
🤱PostnatalFitnessSpecialist
🏃🏻‍♀️Runner👨‍👩‍👧‍👦Mom👰Wife
☕️Coffee🍷Wine📚Reader
💪I help busy mamas make movement happen to get STRONG💪

Does all that mindset stuff actually work? You m

Does all that mindset stuff actually work?

You may be thinking, I have tried mindset techniques and they don't work, or they're too overwhelming. Our guest this week gives actionable items that are easily implemented in small steps. Listen in to start these methods and begin your positive mindset journey.

My two biggest takeaways:

Our children will absorb our behaviors, and this includes mindset too! Starting toward positive mindsets not only helps you take care of yourself, but your children will know that it is ok for them to take care of them selves, and for their mother to take care of herself. It’s a win-win-WIN!!!

“Beliefs are thoughts we decided are true” - Sarah Lynnette

Seriously, what if we decided we are happy and not angry, that we are free and not quarantined, comfortable with WHO.WE.ARE? Wouldn’t that be a nice way to spend every day?

Listen to our interview with @coachsarahlynnette on Episode 11 of @unstressedmama podcast!

We’re on Apple, Spotify, and more! #linkinbio

Movement Fit Tip Besides squats and deadlifts, wh

Movement Fit Tip

Besides squats and deadlifts, which are good for everyone who sits a lot for work, I always recommend SPLIT SQUATS as a must have movement pattern for runners!

The split squat is a movement that even without additional weight can be challenging!!

They work your balance, core and strengthen those accessory muscles in your that are often undertrained. (Read: helps prevent running injuries!)

There are some pointers to get the most out of your split squat.

✅
Keep your feet hip width apart
Hips facing forward (hip bones are like headlights!)
Body evenly between both knees
Lower your body between your feet
*Aim* for 90 degree angles at each knee
Straighten both legs at the top

❌
Have your feet in one line
Hips rotated
Keeping front knee bent at the top of the movement

The images here are all bodyweight but you can add weight equally or asymmetrically in farmers, racked or overhead positions, or goblet style to vary intensity and depending on your skill.

What kind of weight? Kettlebell, dumbbell, bands, sandbags, just to name a few! What’s your favorite? 👇👇

Want a personalized training plan? Choose the Premium VIP option and you get a strength and running plan!

But act fast, enrollment closes tonight at midnight!
#linkinbio

Unsure about signing up for that race? I finally

Unsure about signing up for that race?

I finally just signed up for my two main races for 2021. A spring and fall half marathon!

It’s been a hot minute since I’ve trained for a half. My last half was in 2013, then I deployed then I had babies.

Now that my youngest is 4, I’m feeling strong running after baby and I’m able to execute those longer weekend runs now much easier than it was with breastfeeding and/co-sleeping babes!

So, what is holding you back from signing up for your next race?

⁉️Past experiences?
- all of your last races/runs are learning for the next one: what not to do, what to do better... don’t let bad past experiences keep you from having great future ones!
🥵🥶How do I deal with undesirable weather?
- Having the right gear to train in the heat/cold will get you through
🗓How will I train around my family’s schedules?
- this is totally individual, some mamas get up early before the day starts, some work with their partner to block off the time on a weekend. It’s not easy, but with pre-planning, it can be done
🐘 And probably the biggest elephant in the room, will it go virtual?
- unfortunately I don’t have a lot here, but the races I’ve signed up for have good covid mitigation plans. Also, most will let you defer to the next year if it’s planned for in person then moves to virtual. And while a virtual race doesn’t have the crowds, you can get a virtual cheering section from the StrongMom RunClub!!

And for just a few more days, I have opened enrollment to the 🌟 VIP 🌟 options within the StrongMom RunClub!

I’ll help you work through those past races and how to move forward.

We’ll talk about race gear and preparations not just for race weekend, but for the whole training season!

I’ll give you a custom training plan that fits into your schedule

I’ll also be there when the race is over. And you’re deciding what to do next!

You can get all the details at the link in my bio!! 🔗

So what is your next race? If you don’t have one yet, what is holding you back??

The first time I ran a race, it was a half maratho

The first time I ran a race, it was a half marathon….

and I ended up in the medical tent!!!

It was 2003, I was grad school and I had been running 4-6 miles regularly, but had never even thought of a race, let along 13.1 miles!!!

But I did it. I decided within a month of the race. I had so much fun! I was rocking a 10min mile pace the whole time.
 I did one training run, I think maybe it was 10 miles??? I don’t know, I didn’t keep track then 😂

Hit the wall at mile 8, fairly normal.

Peed my pants at mile 10, (mind you I was 22… no kids, and was like: “Whoa!!!! What just happened?!?”

I didn’t take any water or gatorade “because I didn’t train with it”

I finished the race. ⏩ Isn’t that picture amazing??? Thanks @lagrandechienne

And I came-to in the medical tent, not knowing how I got there!!!

I recall my temp being super high, wacky blood pressure (170/40 rings a bell) and they forced me to have yellow gatorade, which I promptly threw up.

I had drive the mile to the race start, and this was before cell phones were common. Somehow my friends found me. I was ok. And besides the post-finish line events, I was hooked!

I love half marathons, but I trained (for most of) them after that!

And what I love the most is training with a group.
💜 Having that intimate support, to help answer the question: I missed run X, what do I do?
💜 Celebrating the mini-PRs along the way: I just ran the farthest I have ever ran!!!!
💜 Knowing that I have people who understand what I’m going through!

👆 👆 👆 Those are just a few the things you will get with the new VIP option to the StrongMom RunClub. Three options actually!

You can check them all out at the link in my bio!

Enrollment is open until Tuesday March 2nd unless all spots are filled before then (limited available!)

Check out the link, DM me with questions, and I’m happy to chat with any question you may have!

#vipmembership #strongmomrunclub #strongmomrunclubvip #funfactfriday #strongmomstrongfamily

What does the smell of earth and the color red hav

What does the smell of earth and the color red have in common?

In today’s episode of the Unstressed Mama, we go deep into the mind and body connections.

You’ll get the answer to the question above, a grounding meditation to start, and maybe start dreaming of barefoot walks on the beach or on soft, fresh cut spring grass.

Words from our guest:

“You practice yoga every day you just don’t realize it.” ~ Dawn Heywood

Dawn is a 200 hour certified yoga instructor with a passion for helping people find a simple way to connect with yourself.

Catch the episode on most podcast platforms, or at the link in my bio! If you like the show, please subscribe and leave a review!

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