3-16-09 The SuperMommies Running Workshop took place this past weekend.  Wow! It was a ton of fun and the participants accomplished so much.  When we announced the date of the clinic it sold out in less than 48 hours.  So many women were anxious to learn how to run faster, pain free, and with less risk of injury.  I condensed the clinic to just 2 hours and it was jam packed with information and drills.  Here are some of the most recent amazing results from just 120 minutes of learning these innovative techniques:

Initials         % Improvement Increase

J.                         54%

E.                         76%

C.                        48%

K.                        57%

M.                       41%

G.                       51%

A.                       40%

P.                       52%                        

2-17-09  Want your kids to eat more healthy foods? Make them cook.  Getting your children involved in the cooking process is a great way to enjoy time together and a little trick to get them to try more nutritious foods.  Keep it simple.  For instance my daughter made our lunch today (shown left).

Mini Pizzas:

Whole Wheat Bagels (split)

2 Tablespoons of preferred sauce for each pizza (tomato, pesto or alfredo)

2% Organic Cheese to cover

Sprinkle your favorite herbs

Bake or toast until melty

My little one is 5 and did everything herself once I layed it out for her.  If you have smaller children let them rinse grapes and pluck them from the vine or toss the salad.  Just get and keep them involved. BTW, mini pizza is a great small meal for grown ups, too.

Try the Eat Clean Diet for Family & Kids by Tosca Reno.

2-16-09  The fine folks at Polar sent me one of their newest products to play with and I must admit, I have fallen in love.  The Polar FT40 (shown at left) exceeded my expectations.  Not only does it give me accurate beats per minute for my heart rate, but how many calories I've burned and even better...what percentage of my maximum heart rate (MHR) I am working at!!  Those of you who know me, know that I believe in working at an intensity of 75-90% of my MHR.  With that intensity you are burning calories like crazy during your workout and will continue to throughout the day even when you're done exercising.  Normally we all do the math and memorize how many beats per minute we should have.  With the FT40 it shows you "80%" in bold text so you can give yourself a big "WooHoo".  Ever wonder how much fat you worked off during that intense boot camp or stroller fitness session?  Well, get yourself an FT40 and it will tell you exactly how much fat you burned (i.e. 970 calories, Calories from fat 40%).  When I saw that I did a little happy dance.  What a great motivator too push it a little more or encouragement for the next workout!  More features are listed below.  I have to admit I was a bit hesitant to give up my pink Polar F11 for the new green FT40.  Afterall, I have a certain comfort level with my F11 after figuring out the features and that new funky green color...I just wasn't sure.  But I am officially converted! I love the green.  In fact, I have received more compliments from strangers about my new watch in the last week than I ever did before.  Plus, the new FT40 is full of amazing features that make you train smarter.  If you want one, too just e-mail the special code: SUPERMOMMIES to monitors@mysupermommies.com and get exclusive SuperMommies pricing well below retail costs.

FT40 Features;

Average heart rate of total exercise

Exercise Date

HR-based target zones with audible alarm

HR-based target zones with visual alarm

Maximum heart rate of total exercise

Fat Burning Zones 

Polar Fitness Test™ by testing your RHR  

Activate your preferred training zone

Calories Burned 

Wireless ECG accurate heart rate

1-26-08  After posting a message about my super easy and healthy week long menu (1-22-09) I received some e-mails with a question like the one below.  Here's the answer:

1-23-08 I have used a great little product called Fit Deck for the past 3 years.  I have used several brands of exercise card decks but Fit Deck is, by far, the best.  I prefer them b/c they require no equipment, provide both cardio & sculpting exercises, and are small enough to fit in your pocket.  Fit Deck recently expanded their product offerings.  Check them out at www.FitDeck.com /

What is Fit Deck?

"FitDeck is a unique deck of 56 playing cards containing illustrations and instructions describing over 50 different exercises, stretches, and movements.

Choose any of these eight FitDeck titles and enjoy the freedom to workout when you want – where you want.

These FitDecks can be used on their own -- or they can be mixed" -FitDeck.com 

9-18-08  Recently one of the stars of the fitness industry came in to town.  Leslie Bender, creator of the famous "Bender Ball", was in my neck of the woods.  It was certainly a treat to have the opportunity to learn from her and talk with her.  She is incredibly intelligent, kind and did I mention fit.  She is pictured in this photo with me.  Oh, and that Bender Ball...it's a teeny monster.  When she told me she was going to make my abs feel like an "earthquake" with that green ball she was not lying.  As you know, I am very picky about recommendations of infomercial products but that BENDER BALL is a WINNER for those of you looking to strengthen your abs and core.  Leslie was soooo informative and it was a pleasure to chat with her. 

Speaking of infomercial products you may be familiar with the "Gliding Discs".  I had the opportunity to meet and speak with "Gliding Discs" creator and fitness industry celeb Mindy Mylrea.  She is a firecracker.  Mindy is every bit as tough as she is witty and smart.  Some of you have participated in my different fitness programs and events such as SuperMommies Stroller Fitness, Adventure Boot Camp, and various seminars.  So you have had the opportunity to use the "gliding" techniques and apparatus.  They add a lot of variety and fun.  When using the gliding techniques you really are able to recruit many muscles to do just one exercise for stabilization and balance.  As all women know when you can kill two birds with one stone, we'll take it!!

9-8-08  Hello, all.  The last 30 days have been quite busy.  I wanted to share with you some of my new finds.  How I love thee, oh healthy things.  Let me count the ways. (1) the EQUALIZER (see "Contest" tab). This amazing small piece of equipment can do so much for any woman's arms, midsection, legs and back.  It looks so unassuming but it really is a little yellow beast.  (2) whole wheat sour dough bread.  Turning my plain sandwiches into marvelous, tasty, yet healthy treats has been so fun.  My favorite is topping it with my gourmet mayonnaise replacement (e-mail for recipe), organic pepper jack, Horizon's organic white american, and mushrooms.  I spritz it with a teeny bit of butter and sprinkle rosemary so it will be golden brown on both sides.  (3) Kashi's new 60-second  7 Whole Grain Pilaf. Ahhhh, the perfect blend of grains to replace your naughty white rice or boring brown rice.  It's sodium free with 8g of protein, 7g of fiber and only 1g of sugar. Top it with whatever waters your mouth- stir fry, red beans, juicy chicken, eggs, taco salad...the possiblities are endless.

The one thing all 3 of these items have in common is they are super, super simple.  Enjoy.

8-12-08  SuperMommies Fitness & Lifestyle is all about improving the lives of active moms.  So, when I found this great shirt I had to have it for my SuperMommy wardrobe which is an attempt at comfort, function & fashion.  On the front it says "Hip Mom" and "Road Warrior".  The back is my favorite, "One hand on the latte.One hand on the wheel".  If that doesn't say "SuperMommy" I don't know what does. This hip new line, "Cutting Up", carries a few more variations of "Hip Mom" shirts.  You can visit Teesie's Attic in Arlington, TX to get this designer tee or visit the Cutting Up website.

If you want to WIN A DESIGNER "HIP MOM" SHIRT simply enter our "What makes you a SuperMommy?" CONTEST. Contest ends August 22, 2008.  You will really enjoy this light, snuggly soft top.

8-4-08  I can not believe it is already August.  Here in Texas I saw 113 degrees on a digital billboard yesterday. HOT!  It is really important to stay well hydrated during these days b/c the body can heat up to over 100 degrees in a short period of time in these weather conditions.  To keep me on top of my water game I use this Camelbak water bottle.  I am absolutely in love with it.  My good friend Maesha gave one to me during our children's karate class and I have used it every day since.  It is BPA free...that's a big deal. The bottle is easy to wash in the dishwasher.  The bite and sip cap makes it convenient, spill proof, and leak proof.  I had to buy extras b/c my husband and daughter were stealing my hot pink Camelbak bottle whenever I put it down.  You can pick up your own for $10-12 at Dick's Sporting Goods or the Sports Authority.

My husband, Sam, his business partner, Dee, and I are featured on the August issue of Metro Woman.  You can pick up a copy in the Fort Worth and Tarrant County area or click on the magazine image to link to the article inside.

The SuperMommies Slim Down & Shop presented by Babies R Us is Saturday, August 30th.  Sign up and learn more about this free, fun & fit event. Only available for the first 50 Moms.

8-28-08  I want to thank Patti Musselman, the photographer who took the cover photo of me for the August issue of PFP magazine.  I have photgraphed with Patti on more than one occasion and she is an amazing photographer and an amazing person.

Metroplex Adventure Boot Camp & Luke's Locker are joining forces to present SHAPE UP & SHOP a one time event for just 100 women to participate in an exciting, FREE, fat-incinerating boot camp workout followed by a private shopping party for all participants, August 9th.  The event will be just outside Luke's Locker at the University Park Shopping Center in Fort Worth and all participants will be receiving MAJOR discounts off of all purchases.  The top 3 boot camp instructors in Tarrant County will be your trainers...yes all 3, Sam Davis, Dee Henry and myself.  I think they call that a triple whammie. Join Now before it becomes full.

Also, SuperMommies Fitness & Babies R Us are teaming up to bring you the SuperMommies Slim Down & Shop.  This FREE event is just for 50 moms!  After this fun stroller and prenatal workout Babies R Us will open their doors for discounted shopping, prizes, giveaways, samples and more.  Sign Up for our newsletter to be the first to know the date and time. (Hint: When I sent out the Boot Camp Shape Up & Shop invitation over 50 registrations were submitted in just over 24 hours.  You don't want to be the last to find out)

7-21-08  Not to be outdone by a cute 6-month old baby my 4-year old daughter demonstrates a perfect pushup. I am so glad I had a camera around. Adorable!

SuperMommies Fitness, Metroplex Adventure Boot Camp (including Sam & Dee) and I have so many great things happening soon.  I am on the cover of the August issue of PFP Magazine (a national industry magazine for fitness professionals).  SuperMommies Fitness is continuing to grow to new states across our nation.  SuperMommies Fitness & Babies R Us are joining forces for a fun & fit event.  My husband Sam, his business partner Dee and I will be featured on the cover of Metro Woman Magazine including an article about our Metroplex Adventure Boot Camp in the DFW area.  We, Metroplex Adventure Boot Camp, will also be hosting an awesome event with Luke's Locker in just a few weeks.  

With so many great things happening it takes lots of energy and focus to stay on top of everything.  I can always tell when I haven't been eating or training properly because I lack energy and focus.  To get myself back on track I immediately cut out processed foods and dare I say, sugary drinks.  Of course I know I shouldn't eat or drink these things but we all fall off the wagon...right?  I replace these unhealthy items with super foods like broccoli, apples, nuts, tomatoes, spinach, eggs & and a clean protein or two. 

Add 10 minutes of bleachers or sprinting and "BOOM" feeling better already 

7-20-08  What a hectic week!  How do you fit in exercise when a million things are on your agenda and even more on your to do list?  The answer- just get out and be active.  The photo above is of one of my best friends, Brianne and I at a workout together.  Exercise isn't fun if you feel like a mouse on a wheel to no where.  If you love your workout program or fit activity even when you are busy you will find a way to fit it in.  So, join a fun stroller fitness classs for moms and babies like SuperMommies, or an intense outdoor fitness program like a nationally certified Adventure Boot Camp, or resume a sport that you loved in high school.  As Nike says, "Just Do It"

6-29-08 I received this photo with this message over the weekend from one of my clients..."I took my daughter to get her pictures done the other day. I think she has better push up form than I do.  6 months and already showing her mom up." -Lisa .  I see this little girl has been checking out Mommy's workouts.  How adorable!!

I also received the following testimony from one of my boot campers."Hi Krys, I wanted to share with you some nice things that have been said to me just this week. My husband told me this morning that my body shape is becoming more like it was when we first met. That was 20 years ago! He also said he is so glad that I have decided to change my eating habits because now the whole family is eating more healthy. I no longer buy sodas when I go grocery shopping much to the dismay of my son! At work this week I had several friends say how good I was looking. They mentioned that they haven't seen me in a few weeks and the change in me was very noticeable. I am so excited about boot camp. I really feel boot camp is going to change my life for the better. I don't know if I told you this or not but I went to my Rhuemotologist for my yearly exam in Jan 08. I told him of the fear that I would end up like my family members who struggle with arthritis. They are stiff all the time and ache constantly. The doctor looked at me and said 'I have told you before there are a few things you can do to help yourself. Lose weight, exercise, and improve your flexibility'.  Now I am doing all three!! And my arthritis is sooo much better. I don't feel as stiff as I used to. I think my flexibility is getting better all the time. And I have lost more weight since starting the second boot camp with you. Krys you inspire and motivate me everyday. At boot camp you keep me on track and push me to keep going. I want to thank you and sing your praises. You deserve it so much. Thank you."  -D.

I am so blessed to be invited to help such wonderful women.  Confucius said it best "Choose a job you love, and you will never have to work a day in your life."

5-26-08 Happy Memorial Day! I am praying for all of those that keep our country safe, all those who lost their lives for our safety and for the families that support them.

I wanted to share with you why I love what I do.  The following are from e-mails I received just last week:

"You would have been proud of all the comments regarding my health. They (doctors & nurses) could not believe how low my heart rate was. They kept double checking it because they didn't believe the machine..they wrote in big letters on my EKG-ATHLETIC! It was pretty funny. My anathesiologist rated me in top condition and asked me what kind of exercise I did. When I told him about your programs he said tell your trainer she is doing a great job!! He said it is so much easier to take good care of patients when they take good care of themselves. So THANK YOU, I was very proud!" -Name withheld, over 45yrs old

"Thank you so much for your encouraging words and when you 'crack the whip'! I am so excited...and I am hooked!" -J.

"THANKS SO MUCH FOR THE DAILY EMAILS OF MOTIVATION AND EDUCATION! YOU ARE SOOO AWESOME! "

"Thanks for the encouraging words - I am loving the class" -L.

5-23-08 I have a lot to update you on and I will be posting a whole lot next week.  So don't forget to check back.  Things have been busy in a great way and there are some fun things I want to share with you.  I warned my clients that I would be surprising 2 women with a kitchen raid to see what they really keep in their homes.  Out of 50 or so women no one knows who it is going to be. Well, I popped in on someone today and boy was she surprised.  I photographed her look of pure shock as she opened the door and will post it next week. 

As you might know SuperMommies is growing.  We are in Ocala Florida, Chicago Illinois & North Richland Hills Texas is coming soon.  Don't forget to pick up your copy of May's Ebony Magazine featuring my husband and I and one of our businesses.  Pick up a copy of May's Men's Health Magazine to read about Adventure Boot Camp in their article about choosing the right fitness boot camp. Don't forget if you are looking for a boot camp they are not created equal.  There are some people that are not qualified to instruct in a boot camp environment and can make your experience dangerous instead of fun and effective.  Find an Adventure Boot Camp in your area at bootcampfinder.com to ensure that you have a well qualified, properly certified, nationally accredited boot camp instructor and enjoy the ADVENTURE.

Frequently women ask me what do you think about the informercial fitness programs & products like "Turbo Rock" "BowFit" "PopStar Abs" & "Blender Ball".  The answer- nothing beats P90X.  Whether you are beginner or advanced this is the best and most comprehensive DVD fitness series I have seen.  Only problem is will you actually do it and stick to it?

Have a safe Memorial Day Weekend.  I am going to do a Double Celebration and celebrate this holiday and my birthday!

4-21-08 Although I was too sick to work out almost all of last week, my daughter kept me fit by chasing her around.  It is very hard to get a lot of calories when you eat clean.  Staying away from processed foods allows you to eat buckets over buckets of veggies, fruit, whole grains and clean proteins.  So, I have been downing lots of protein shakes and am about to boil a 1/2 dozen eggs to help me get some more calories.  This will help me better achieve my goal of sculpting my body and adding some more lean muscle mass.  Last week I must have eaten a crate of apples with organic peanut spread of the halves.Now don't get me wrong.  I am doing about 80/20.  That's 80% clean eating and 20% fun.  The new Vita Splash is working out well.  It has a cool and refreshing taste.  The caffeine gives me a little boost to get my errands done.  You are going to love my new favorite SPICY POPCORN.  Okay, so the concept isn't new but it is my first time trying it.  Popcorn is a great snack if you stay away from all the junk we put on it.  So, pop the corn (whatever makes about 4 cups of popped popcorn) add a 1/2 tablespoon of butter (optional), 1/4 teaspoon of seasalt, 1/8 teaspoon of cracked pepper, and 1/8 of chili pepper (or less.  You can also use Creole Seasoning or Hot Salt).  LOVE IT!!  Spicy food, amongst other benefits, help keep cravings away.  I am Creole so anything spicy has got my attention.

This Weeks Meals:

Tacos- 1lb Ground Turkey or Laura's Lean Beef.  Cook that up with a small can of tomato sauce and 1/2 a packet of taco seasoning.  Serve in whole wheat tortillas or Flat Out Bread with all the veggie and low fat cheese fixins'

Mini Pizzas- Whole Wheat English Muffins topped with 1Tablespoon organic tomato sauce, 2% italian cheese, Fresh chopped basil, and your fave toppings (be sure to use a turkey, organic, vegetarian or nitrate free option if you use pepperoni or sausage)

Crock Pot Fish over Brown Rice- Frozen Tilapia cooks in crock pot with Cilantro Lime Marinade (any brand will do.  Got mine from homemade gourmet) for a few hours, 3-4 1/2 for my size filets.  Serve over brown rice with steamed broccoli

Black Eyed Peas & Spinach-  Crock Pot, again. Black Eye peas cook in crock pot for 6-8 hours with seasonings and turkey bacon (for flavor).  Add frozen spinach block the last hour.  Serve this over brown or wild rice.

DON'T FORGET TO CHECK OUT THE GROCERY SHOPPING TOUR APRIL 30!

4-8-08  This is my first entry in this health and fitness diary.  It's purpose is to be a resource to my clients, friends and other active moms.  You will find my workouts, grocery lists, meal planner, favorite links and activities that keep myself and my family healthy and fit.  I often am asked about my opinion and advice on these topics...so, this will be an easy way to find it.

In February we were honored to be on the cover of Mansfield Magazine.  Since then you guys have been so sweet by sending us congratulatory e-mails and extra copies of the magazine.

This week's family meals:

Crock Pot Garlic and Herb Chicken w/ Cheesy Wild Rice & Spinach- Boneless Skinless chicken of course with Lawry's Marinade, Wild Rice mixed w/ italian shredded cheese & milk, plus steamed spinach with a bit of butter, sea salt and pepper.  Super Easy!

Breakfast For Dinner- A family fave. Cheese Eggs with 2% cheese, organic eggs, and sliced Hormel Natural Turkey...Sliced Apples...Kashi Waffles with light syrup

Organic Burgers w/ Sweet Potato Fries- Laura's Lean Beef Organic Patties with 100% WW Buns, for the fries I boiled sliced sweet potatoes until softened...then drained, sprinkled with sea salt and peper and broiled/baked

Alfredo Chicken, Broccoli & Rice- Organic, Light Alfredo Sauce with baked boneless skinless chicken breast, mixed w/ steamed brocolli.  Bake with wild or brown rice

Spaghetti- Barilla Plus pasta, mushrooms, Laura's Lean Organic Ground Beef, Organic Pasta Sauce with Brocolli (again..I know. It's Jada's Favorite)

Busy Mom's Workout Week-

(other than the workout I get training my clients)

Mon- Circuit Training Legs: alternating high intensity cardio w/ lower body weight training

Tue- Arms (no time for cardio today)

Wed- Back, Abs, Legs & Cardio/Bicycle

Thur- Cardio Boxing