newSKY: An Innovative Approach to Shoe Design

Design Lead for Wellness Drew Spieth and Senior Designer Christine Hall discuss the creation of newSKY.

With a minimal, thoughtfully-designed upper constructed entirely out of fabric made from post-consumer plastic bottles, newSKY represents an innovative approach to both material and shoe design as part of a greater effort from New Balance to adopt more sustainable practices. To learn more about the shoe’s development, we sat down with New Balance Senior Designer Christine Hall and Design Lead for Wellness Drew Spieth to discuss how they used recycled material to create a comfortable, stylish shoe.

“The principles of shoemaking didn’t necessarily apply to this fabric,” said Drew. “It doesn’t work like a regular shoe material.” To accommodate the fabric’s unique characteristics, the designers decided to reduce the amount of extraneous elements, including only what’s necessary and leaving out what’s not – a purposeful approach to shoe design that New Balance continues to implement through footwear collections such as the NB Minimus. In the development of newSKY, the designers borrowed elements from NB Minimus by utilizing the same outsole and last. “For the design intent of the upper, the same philosophies are applied – minimizing the amount of materials used so you’re not over-building the shoe, but making it as comfortable as possible,” said Drew.

The decision to use recycled fabric for the entire upper was one of the biggest hurdles to overcome, as well as the greatest opportunity for innovation. “A typical shoe has a lot of different types of materials,” said Drew. “What’s really interesting about this is, aside from the foam and the little rubber components [on the outsole] and a little bit of water based glue, the only material here is the recycled fabric.”

The designers were confronted with the challenge of replacing traditional elements of shoe construction such as foam, leather, or plastic with the recycled material – all while maintaining both comfort and durability. ”With every piece of the shoe we were challenged to go back to our old standbys for a lot of materials,” said Drew.

Every component has a specific purpose – boards that display each piece of material help the designers decide what to keep and what to leave out.

In traditional shoe design, materials like plastic and leather provide shape and structure; however, the designers reduced the need for conventional reinforcements. Typically, a rigid counter would be used to support the heel, but here, the heel has been reinforced with strategic stitching along the back seam combined with a thicker weight of fabric. “The heel is where most of the reinforcing happens,” said Christine. “But when we doubled-up the material you don’t need any reinforcement because the material is doing it itself.”

By working with the fabric’s distinctive features, the designers eliminated the need for many traditional, non-recycled materials. For a typical shoe, “there’s foam, a reinforcer, another reinforcer, and an external material,” said Drew. “A lot of stuff goes in there and we stripped all that out.”

The completed design of newSKY.

To learn more about how the fabric moved, flexed, and held up under different construction methods, the designers experimented with the shoe’s assembly. In early prototypes, the material was molded to see how it would react – the fabric was cut into one piece, heated, and then pressed to form the shape of the shoe. “As you mold it, the material becomes very rigid, so it has a really interesting look to it, but it’s kind of hard.” said Christine. “In our own design ethos, one of the things we talk about a lot is comfort and something that feels really nice and soft.” The decision was made to revert to a more traditional stitching technique – allowing the recycled material to be soft, pliable, but most importantly, very comfortable on the foot.

In the final design, each element of newSKY is a testament to thoughtful shoe construction through an innovative use of material. Fabric made from post-consumer plastic bottles was developed into a comfortable, well-designed shoe. “It was a big goal to keep it functional and looking stylish,” said Drew. “At the end of the day, it looks like an interesting shoe and also looks great on the foot.”

Where Are You Running To?

Community Supported Agriculture Challenge

 

Photos uploaded to Flickr by jasonblaine and ted_major, some rights reserved.

by Marian Cooper Cairns

So you can say you know your local farmers market really well and you visit it pretty regularly. You know the best stand for tomatoes and corn and what booth has the best deal on farm eggs. Ready to turn that up a notch? Sign up for a CSA program. CSA stands for Community Supported Agriculture. As a participant you commit at the beginning of each year, way-way before the seeds are planted, to a farmer and his potential crop. It’s a win for both parties. You pledge money and support to the farm and, in turn, they share the crop each week, with a varied selection all season. Knowing your food comes from down the road and not thousands of miles away is priceless.

My husband and I are on our third year with Snow’s Bend Farm just outside of Birmingham. We eat very seasonally and this stuff tastes amazing. I could wax poetic on the super sweet fruit and flavorful, beautiful veggies. I am not an accountant but I honestly think it’s much cheaper than buying organic vegetables at the conventional grocery store, as well. Another added bonus a lot of people don’t talk about… these veggies have an incredible shelf life! Once harvested, they are in my fridge within hours versus weeks.

Delivery schedules will vary across the country but in Alabama my box starts arriving mid-April and runs until the end of November. Our first few deliveries are packed with berries, colorful radishes, delicate peppery salad greens, and sugar snap peas abound. As the summer warms up, we are treated to the sweetest yellow and red tomatoes, crazy purple okra, cantaloupe and watermelon, too. As the weather turns cooler we are greeted with sweet potatoes, Swiss chard, butternut squash, and even pumpkins for Halloween.

Photo uploaded to Flickr by jasonblaine, some rights reserved.

No-Commitment CSA

If life is too unpredictable and your spring and summer is packed with lots of busy activities and fun vacations, look for a no-commitment CSA. You choose to buy a farmer’s box of produce each week depending on your families’ schedule. You’re still supporting local agriculture, but with less of a full-time commitment. Many farmers participate in both programs.

Ask on your next trip to the market or use these online guides to find out what’s available in your area:

Local Harvest — Rodale Institute Farm Locator — Eat Well Guide — Gardens.com

It takes a bit more dedication and a couple curve balls in the kitchen but you will be rewarded. Last year I experimented with a new way to enjoy my absolute favorite vegetable, okra. Now, down south, okra is traditionally fried, boiled, or tossed into a pot of gumbo. (Yum! But not super healthy.) I entertain quite regularly, especially in the summer, so I was thinking, why not okra as a crudité? If you’re familiar with okra, you may be thinking, what a slimy mess! But it works. The trick is to just trim the end of the stem, don’t cut the whole thing off, exposing the seeds. Once prepped, blanch them for a quick 1 to 2 minutes in salted boiling water, shock in ice water until cold, and pat dry with paper towels. No slime here!

Enjoy them with this versatile Garlic Herb Dip.

I whip up batches of this creamy sauce all season. It’s a great dipper for sliced cucumbers or yellow squash, dollop onto a stack of beautiful sliced heirloom tomatoes or spoon into a simple roasted sweet potato.

Garlic Herb Dip

1 cup of full-fat Greek yogurt
2 tsp. lemon or orange zest
1 clove garlic, minced
1 cup of assorted mild herds (such as parsley, basil, oregano, and dill)

Whirl it all up in a food processor and season to taste with salt and pepper. Red pepper flakes or ground cayenne can be added if you want to spice it up a bit.

Try 5 more of my personal favorite recipes to sample the best of the season:

Heirloom Tomatoes with Fresh Peaches, Goat Cheese, and Pecans
Simple Beet Salad
Marian’s Savory Vegetable Bread Pudding
Chunky Tomato-Fruit Gazpacho
Marian’s Apple-Fennel Salad

The Skinny On How To Get Skinny

by Holly Perkins

Photos uploaded to Flickr by Ferran Moreno Lanza, bass_nroll and Fernando Stankuns, some rights reserved.

Most people exercise either to be fit or to lose weight. While there are other motivations, the real essence boils down to one of these two goals. Proper food strategy is extremely important to support your efforts and help you reach your goals as efficiently as possible. The human body has complex and intelligent systems designed to protect vital body processes. While exercise is beneficial, the body experiences it as stress and sets in motion biochemical interplay to either foster adaptation or inspire preservation. Simply, this means that you will get the best fitness results if you are calculated in your habits before and after workouts. One decision can make or break your exercise efforts.

I know you’ve heard the analogy before, but I hope to shine new light on it. Think of your body as a world-class sports car. In order to respond quickly, maneuver efficiently and perform at very fast speeds, a sports car must be finely tuned, regularly serviced and operating on high quality fuel. And that is your body in a nutshell. What you put into your body and when dictates how well it runs during your workouts and how quickly it adapts after your workouts. If your goal is to burn body fat and lose weight through exercise, your pre and post nutrition will make or break your ride.

You will often hear experts suggest a 2-pound weight loss per week for long term weight loss goals. That doesn’t sound like much weight each week, huh? But I offer you this:

The Rules:

In order to lose 1 pound of pure body fat, your body must have a calorie deficit of 3500 calories. If that 1 pound of fat loss occurs in one week, that means you need to have a daily calorie deficit of 500 calories every day that week. There are only two ways to create a calorie deficit and get skinny: cut back on calories or burn them off. The best strategy is to do both.

Therefore, how to burn off the calories? Exercise, obviously. One big mistake I see regularly, and one I am guilty of in the past, is to let the motivation of calorie burning cause you to walk into your workout empty, without food. If your goal is to burn off extra body fat by burning calories, doesn’t it make sense to be empty when you exercise? Many people erroneously think that this will cause your body to tap into body fat stores for fuel. But let’s return to the sports car analogy: do you think it will run well if it is without fuel?

At any given moment, your body has a limited amount of circulating fuel. Your body is smart, and is designed to make sure fuel is available to preserve your brain function. Your body will always keep a small amount of fuel so that the master computer—your brain—is protected and up to the task of directing your body functions. When you exercise, your muscles are responsible for driving movement. Your muscles also require fuel. If there is limited fuel in your system, the brain will always win out. This is problematic for many reasons. First, while your brain is demanding fuel, your muscles—also needing fuel to drive movement—will be forced to tap into their own fuel and catabolize its own muscle tissue. One goal of exercise is to inspire muscle growth and development; therefore, a breaking down of tissue will limit your progress. The second, and potentially worse problem is that the catabolism of muscle tissue often causes an increase in appetite that is particularly fond of sugar. If you have cravings after your workouts, take a look at your fueling!

Most importantly, proper fueling before and after workouts will allow you the energy needed to have excellent workouts. If you regularly feel fatigued and lacking enthusiasm around your workouts, take a look at your nutrition around your exercise. If you are properly fueled with the right foods, you will have more energy during your workout, and therefore be able to workout harder. Just like the sports car, you’ll be able to respond quickly, maneuver efficiently and perform at very fast speeds. And this will help you to become fit faster, and burn off calories more effectively.

There are a few basic rules that will help you navigate the roadway of your weight loss efforts:

The Rules:

Before workouts:

Photo uploaded to Flickr by Thomas Hawk, some rights reserved.

If you’ve had a complete meal 2-3 hours immediately prior to your workout, you only need to eat a snack after your workout. Choose a snack that emphasizes protein unless your workout is long and intense. See below for snack suggestions.

If your last meal was longer than 3 hours before the start of your workout, you must eat a small snack before your workout. You’ll want to choose something with fast digesting protein and moderate carbohydrates. String cheese and an apple works great for many of my clients. I like cottage cheese with fruit or gluten-free whole grain bread.

After workouts:

Photo uploaded to Flickr by DeathByBokeh, some rights reserved.

You don’t need to eat immediately after if your workout is 60 minutes or less and of a moderate intensity. However, you should plan to eat a meal within 60 minutes.

You should plan for a light snack immediately after your workout and a meal within 60 minutes of the snack if your workout is 60 minutes and intense. A snack that emphasizes protein is best. Look for dairy based proteins like milk, low fat string cheese, cottage cheese or whey protein powder.

If your workout is longer than 60 minutes and of any intensity, you’ll want to eat a substantial snack that includes both protein and a fast carb like sugar or fruit. This is where sports drinks or protein shakes are useful. My favorite is a whey protein shake blended with quick digesting fruit like pineapple, mango or banana.

If your goal is to be fit and healthy, regardless of weight loss, your workouts will be optimized if you follow this fueling strategy. If your goal is fat loss or weight loss, give this strategy a try for two weeks. You’ll be amazed how fast, efficient and energized your sports car is!

Exclusive: NB Minimus Zero: 9 Things You Should Know

Detail, NB Minimus Zero Trail

Our NB Minimus line offers an invigorating, award-winning, closer-to-barefoot experience with a dramatically lower heel-to-midfoot drop than traditional running shoes. In March 2012, at running stores across the country, we will extend the much talked-about NB Minimus line with the arrival of NB Minimus Zero – new road, trail and wellness shoes that continue to deliver that minimal, light and right experience, but with a 0mm heel-to-midfoot drop. This is a feature that many of the most vocal members of the NewBalance.com community, many of them experienced natural runners, have asked about. We asked New Balance SBU Manager for Performance Running and Outdoor, Katherine Petrecca, who introduced us to NB Minimus the first time around, to help us get up to speed on what we can expect.

1. Minimal means many things.
“From the start, we envisioned creating a range of “minimal” within the collection in order to satisfy the interests and needs of a broad spectrum of runners. The response to our original 10 series product (4mm drop) has been terrific, but we know that there are many runners who are intensely interested in zero drop products. There are good reasons why a runner might prefer one style over the other – and we ultimately want to support them both and more.”

2. ‘Zero’ refers to more than just the size of the drop.
“We define our NB Minimus collection by 3 measures: weight, stack height and the heel-to-toe drop. Those are the levers that we can pull to create different levels of minimal product. In addition to the reduced drop, NB Minimus Zero products also feature lower stack heights and weights than the 10 series – 6.4 oz for NB Minimus Zero Road and 4.4 oz for NB Minimus Zero Trail.”

3. Zero wouldn’t have been possible without the first round of NB Minimus product.
“We definitely learned a lot in the process of making the first NB Minimus product. I don’t think we’ve ever done more prototype rounds on a shoe than the MT10!”

4. We’ve had too many ideas to fit into just one model.
“We had some ideas for the 10 series that we weren’t able to execute at the time. You’ll begin to see those on the NB Minimus Zero product. One example is the coring of the midsole on the Zero that greatly reduces weight and provides amazing flexibility. In fact, we had an idea for the original product that we are still working on for the third evolution of NB Minimus in 2013.”

Sole detail, NB Minimus Zero Trail

5. These shoes are going to make you work for it.
“The NB Minimus Zero series product is for runners who are looking to go even more minimal – more ground feel, more independent foot movement, less weight. The Trail Zero is particularly minimal. It will really force the runner to pay attention to how they are running because the shoe won’t be doing any of the work for them.”

6. You’re going to want to come prepared.
“We would recommend the NB Minimus Zeros to runners who are already experienced with minimal trainers. NB Minimus Zero would be a big departure for people who are running in traditional shoes – even more so than our current line. The zero drop is only part of the minimal equation that runners should note. We have significantly reduced the amount of foam and rubber underfoot.”

7. Zero drop is going to be an adjustment for a lot of people.
“Transition times vary per person, but it’s important that even experienced minimal runners make transitions cautiously. Incorporate more minimal products slowly into your running schedule and be hyper-aware of what you are feeling in your feet, ankles and calves. We also highly recommend employing Good Form Running techniques while using minimal shoes.”

8. NB Minimus is inspiring updates in other running shoes.
“In general, we’ve found that runners are increasingly interested in more neutral platforms. We have taken this thinking into other areas of our running product line and have expanded our use of non-traditional off-sets. In Spring 2012, we’ll launch 2 key performance updates that will move from a 12mm to an 8mm drop.”

9. And even in some places that don’t have anything to do with running.
“You’ll definitely see that influence in other products…you’ve already seen it with NB Minimus Life and NB Minimus Training.”

NB Minimus: Hot Coals {video}

NB Minimus is like barefoot, only better. Watch as our barefoot buddy takes NB Minimus for a spin and discovers the advantages of running minimusly.

NB Minimus: Convenience Store {video}

NB Minimus is like barefoot, only better. Watch as our barefoot buddy takes NB Minimus for a spin and discovers the advantages of running minimusly.

DJ Mars Runs Through His Past, Present, and Future

In his video’s opening statement, DJ Mars sums it all up: “I’m not an athlete, but I feel like I’ve been running my entire life.” That idea kicked off the “Where Are You Running To?” collaboration between Mars and New Balance, a collection of testimony and short films documenting how NB plays an important part in the lives of not just athletes, but all those who are constantly running.

NewBalance.com: What does “Where Are You Running To?” mean to you? What were some of your goals for this series as a whole?

DJ Mars: “Where are you running to?” is a phrase that describes my lifestyle. The term isn’t specific to me, it could be applied to anyone who has a busy schedule. For example, the single mother who has to take her children to school and then rush to work. The businessman who travels overseas for a company meeting. Or in my case, the DJ who lives in hotels more often than his own house. All of these people come from different walks of life, but share one common thing – they’re all extremely busy!

The goal was to offer the brand and its consumers a new way of looking at each other. Often thought of as just a running brand, New Balance has a place in all of our lives.

NewBalance.com: What was your first pair of NBs? What about your most memorable pair?

DJ Mars: My first pair of New Balances were probably a pair of 576s. I don’t remember the model number but I do remember the color was navy and grey.

My uncle bought them for me in 1985. I remember him buying them in Holyoke, Massachusetts. They were the most expensive shoes that I owned at the time.

As far as my most memorable pair, ironically, I would have to say my black 710s. There’s a back story to that shoe for me. Back in high school, my friends and I all worked at McDonald’s, and we used to save our money to go shopping in New York. Well, one Christmas we all went to NY and we found them at a store in Flatbush, Brooklyn. Sometime after that, a rapper named Kool G. Rap had on a pair on either his album or video, and we were super excited that we had the shoes before he did. Back then, most kids got their sense of style from the rappers. We were ahead of the curve.

NewBalance.com: What does New Balance as a brand mean to you, and what do you think it means to Hip Hop culture as a whole?

DJ Mars: In the late 80′s and early 90′s New Balance was one of the shoes of choice in the Hip Hop community. Especially when the rappers were dressing preppy. That was the shoe that set them apart from the Run DMC era.

To me New Balance means classic, iconic, simple style. Nothing too over the top or corny. They are who they are, and that’s it. Either you like it or you don’t, and that’s kind of how Hip Hop is. Both of them have an “I’m here to stay” vibe to them.

Original ‘Where Are You Running To’ Concept Video

NewBalance.com: What young artists do you see as the future of Hip Hop?

DJ Mars: As far as the future of Hip Hop, there are a lot of very exciting groups out there. Some of my favorite new ones are Jay Electronica, Killa Mike, Foreign Exchange, The Hall of Justice Crew, Pac Div, and The New Boyz. Those are some of my favorite new MC’s. On any given day you could find me listening to them.

NewBalance.com: How do you handle an unresponsive or negative crowd? Was there ever a time when you temporarily lost an audience, and then switched things up and won them back?

DJ Mars: Sometimes crowds can be very unpredictable. You can walk into a room and have no idea as to what the crowd is into that particular night. There have been times where I decided to go left and the crowd was like, “na brother you better stay right!” Good DJs are ones who can bounce back from that moment. It happens to every single one of us. If a DJ says otherwise, either he doesn’t play out too often or he’s lying.

NewBalance.com: Has Max the dog ever chewed up a pair of your NBs?

DJ Mars: Thank God I had Max go through obedience training before I brought him home. With that being said, he has not sunk his teeth into a pair of New Balance’s. That’s a funny thing, because most dogs tear their owners’ shoes up. Max on the other hand opts for his beef bone.

NewBalance.com: What are your other passions outside of DJing? If for some reason you had to give up DJing, what else would you be doing?

DJ Mars: Outside of DJing, I would definitely say I have a passion for brand development and marketing. In college I always felt as though marketing should have been my major. DJs far and wide are responsible for finding the new cool. Be it records, fashion, club venues, products, or artists, we are a part of the cycle that makes things hot.

I want to approach marketing and brand development the same way I would a new record. By that, I mean find a product that has potential and magnify it for my world to see.

NewBalance.com: You’ve done a lot in your career – toured with Outkast and Usher, founded the World Famous Super Friends, and became a star in the DJ scene. What are some goals you’re still running to?

DJ Mars: I’ve done a lot, but I would definitely say there are a few more things I’d like to scratch off my list. I’m just starting to get into production, I believe that’s the next step for me. I want to tour the world on accord, meaning go because DJ Mars is being booked – not the artist that I work for. And most importantly, have my company be viewed as a resource to reach untapped markets. I appreciate New Balance for having that initial faith in me.

DJ Mars is a graduate of Clark Atlanta University, a founder of the World Famous Super Friends, and was a contender on last year’s Smirnoff: Master of the Mix. Be sure to check back here for more on the “Where Are You Running To?” project, and for new videos every week. For more information on DJ Mars, visit his blog at historyofmixtapes.com.

Race Day Getaway Giveaway: Falmouth

Enter Sweepstakes Invite Friends

Prize Details

Every summer runners from around the globe visit beautiful New England to run in one of the most popular races in the nation: the Falmouth Road Race. With its winding 7-mile course through scenic Cape Cod and its breathtaking views, it’s no wonder each year there are more applications than available registration numbers. Lucky for you, to celebrate the race on August 14, 2011, we’re giving away a total of three (3) Falmouth Road Race prize packs, which include:

• Two entries, including registration fees, to the prestigious Falmouth Road Race
• Hotel accommodations for one night at the Sea Crest Beach Hotel
• Pre-Race Luncheon
• Two pairs of New Balance 890 running shoes with REVlite
• New Balance running apparel for the winner and guest
• Access to the VIP Finish Line Tent

How to Enter:

Here’s how it works. We’ll post one trivia question per day over six days here on our page. Answer correctly for your chance to win. Check back every day at noon for a new question and a new chance to enter. Think you’re up to the challenge? Enter now and show us how you can make excellent happen.

Contest dates:

The contest will start at noon Friday, July 15 and run through Thursday, July 21, 2011.

Prize Eligibility

Only persons residing in Puerto Rico and United States who are at least 13 years of age can enter.

Need more Details?

Read the Official Rules

New Balance Announces Partnership with All-Star Jose Bautista

Boston, MA – Global athletic leader New Balance announced today the signing of all-star right fielder, Jose Bautista. New Balance will be Bautista’s official on-field footwear and on and off-field athletic footwear and apparel provider.

“I am thrilled to be a part of the New Balance family and enjoy working with a group that is as passionate as I am both on and off the field,” says Jose Bautista. “I look forward to working with the New Balance team to continue to enhance my performance on the diamond while supporting each other’s charitable efforts.”

New Balance is very excited to be working with Jose. He has had an extraordinary start to the season and shows an unwavering dedication to his craft, strong leadership and a passion for the community,” says Mark Cavanaugh, general manager of sports marketing for New Balance. “We look forward to seeing him continue his great 2011 campaign and supporting him on and off the diamond.

This season, Bautista, who set the record for most all-star votes ever, with more than 7.45 million, is wearing a special make-up of the New Balance 1103 baseball spike. The cleat features “Bautista” and his number “19” on the tongue. Called a “running shoe on spikes,” the 1103 offers high performance running technologies to eliminate spike pressure and provide an athlete superior comfort and fit on the field. Bautista will also wear 2 different custom designed 1103s created specifically for the home-run derby and the all-star game.

Dream… And You Will Be Fit

Photos uploaded to Flickr by Oscar Megía and richardmasoner some rights reserved.

by Holly Perkins

For over 16 years I have worked one-on-one with hundreds of people to help them navigate their journey toward better health and fitness. While their reasons for hiring me vary from weight loss to marathon training, the core of their goals really comes down to one thing: to take action to better themselves. As humans, it is in our being to constantly seek progress. We want to be “better.”

Many of us also have a wonderful ability to dream.

If we didn’t have dreams and aspirations many of us would find the challenges of daily life hard to sustain. Personally, I have moments when I can see my future best self. In those moments, I feel motivated, optimistic, and excited about my own potential to be that vision. I see clearly the steps I must take in order to achieve that vision and I feel committed to taking action. And then Tuesday rolls around and I get sucked into the ups and downs of daily life that ultimately beat down that beautiful vision. The vision slowly fades and I back off from the action plan that would have gotten me to my goals. And the cycle begins again. Sadly, I am not unique. I see my clients, some of whom I’ve worked with for 6 years, battle the same cycle.

In order to be different than you are today, you must take action. What are your dreams? Do you want to be supremely fit? Do you want to feel unlimited vitality so that you can conquer Tuesday? Do you want to adopt new lifestyle habits so you can reverse diabetes, heart disease or high cholesterol? All of these are absolutely within your reality if you can stay fully committed to action. I have helped my clients achieve every kind of goal that exists – no goal is unattainable if you understand that it requires time. Consider your goals: at its core, what does your goal require? Time. Time to exercise, time to prepare healthy food, and time to manage your game plan. The first step in achieving any goal is to manage your time effectively.

Photo uploaded to Flickr by theloushe, some rights reserved.

There are many time management experts out there, and you can find their suggestions all over the Internet. None of the tactics will work if you don’t have clear motivation for your goals. My approach with my clients is to define their reasons for their own betterment. If you have powerful reasons behind your dreams, you are more likely to stay committed on Tuesday when you are stressed, tired and short on time.

 

Exercise is unquestionably the best first step toward any goal. The human body is designed to be fit, functional and active, and when this is achieved, your whole being operates better. Your mind is clearer, your hormones are balanced and your spirit is in tune with higher meaning. I promise you will feel empowered, resilient, effective, invincible – the best you that you dream of- by effectively strength training. Every single mom that I work with confronts feelings of guilt in taking time away from family to exercise. They feel exercise is a luxury that they “shouldn’t” have. Do you experience this? In order to be an effective mom, who will be healthy for a long time, you MUST exercise. You will be calmer, have more stamina, and withstand stress far better if you are fit and eat well. If you are committed to this goal, you will be creative in finding a way to make it happen despite a busy schedule.

It doesn’t matter what your excuse is: kids, two jobs, school, injuries, finances: they are all simply excuses. Every one of us must make time for exercise. There are no tricks to time management here. The key is to make a choice to be “better” and then execute it. Take action on your dreams. I know many women who have careers, multiple kids, are over 40 and are in better shape than me! If it can be done, YOU can do it too. Any reason otherwise, is simply, and only, an excuse. Remember, if the President of the United States can make time to exercise, you can too.

There are a few tricks that I suggest to my clients when they are trying to make the time for exercise. If you only have 2 days per week where you can exercise, I suggest that both workouts each week include cardio and strength training. Aim for 25-30 minutes of challenging cardio and 20-30 minutes of full body strength training that focuses on the major muscle groups (legs, back, chest, arms and abs). Only have 20 minutes to workout? You’ll want to engage in something that is intensity based. Look for an activity that you can do at a challenging rate for the whole 20 minutes. Try jogging, stationary cycling or Ashtanga yoga.

Busy moms find great success when they center their workouts around the home. This maximizes your workout time by removing any commute time to a gym or class. There are many fantastic exercise videos that you can do at home with little or no equipment. A client of mine involves the whole gang for family yoga once each week in their living room. Another client of mine walks outside for interval walking and jogging. In just 35 minutes she can get an effective workout without wasting any time. Interval programs are great because they foster fitness quickly. You can do intervals anywhere by alternating between walking and easy jogging for 2 minutes each.

Your first step is to dream. Take 5 minutes today and imagine your best self. What do you see? That fabulous image is possible if you can grasp all of the reasons for doing it. Stay committed to your reasons; make the time to take action. You will never find a Tuesday where you have extra time to exercise. It doesn’t exist. But if you plan your action, and feel empowered by your reasons, you’ll wake up on Wednesday victorious.