As a busy single mom it can be hard to keep up with everyday life.  There is a lot of multi-tasking that comes with being a single parent (or any parent really) which is why I love being able to simplify things.  For many, two of the hardest activities to schedule are exercise and catching up with friends.  We often put work and our children first and forget to take time to ourselves. The reason? Not so lofty, for a long time there seemed to be no clothing that could take me from working to working out. But I have now  found some fabulous solutions!

When considering why it can be so difficult to make the time to hit the gym or meet up for girl’s night, I realized that a major time consumer is the tedious getting-ready process.  I want to go for a bike ride, which means that I will have to take a shower and change into a cute outfit before I can go out and socialize.  Either that, or I will have to skip my workout altogether so that I can run all of my errands.  How can single moms do and be it all?  But wait, we can!  We just need a versatile outfit that will allow the flexibility needed to stay fit, run to a business meeting, finish errands, and allows the opportunity to meet up with friends for appetizers and a drink.

Working out used to mean putting on whatever you could find that was both comfortable and sweat-worthy.  Today, there are new trends and styles in active wear that provide so much more.  You can actually look hot when going for a bike ride or hiking!  I’m not talking about aerobic leotards and leg-warmers (although it’s okay if you are into that).  I am talking about trendy, sexy active wear that allows you to look good while staying fit.

As the author of It Takes All 5: The Single Mom’s Guide to Finding the Real One, I understand the value of knowing that when you look good you feel good.  Clothes can be a total confidence booster.  Besides, you never know when you will run into the man who may become your real one.  Anyone can see you when you’re cruising along on your bike or running on the beach.  As a single mom especially, it is important to make sure you are prepared for any situation that could lead to meeting a terrific guy.  Wearing fashion-forward active wear helps you feel confident when life throws you a possibilities such as bumping into someone very interesting at the gym or when you're shopping for groceries. 

This past September I was delighted to play MC for Long Beach’s first Cycle Chic Fashion Show.  There were some great versatile pieces on the catwalk including those from My Alibi as shown in the image above. It got me to thinking about other active lifestyle brands I could find that are comfortable, movable, and also provide a fun, chic look.  That is when I discovered an amazing brand of active wear made for women by women named after its founder and designer, Lorna Jane.  The line offers bright colors and fashion-forward designs for every type of active woman. Another beautifully designed line is Lucy. Check out their explore wear "around the world pant." They are made of a lightweight washed woven fabric with tapered skinny fit, cute detail and pockets! I am also a huge fan of Zella Activewear, Nordstroms answer to lululemon, both fabulously designed and versatile brands.  Top of the line fabulous! Check out European inspired Anatomie.

It’s great to look good when exercising but burning calories is key.  An intermediate 20-minute bike ride to the pharmacy or bank can torch about 200 calories.  I burn another 200 calories by riding 20 more minutes or so to meet my friends at the local hot spot to catch up on each other’s busy lives.  After all that, I get to knock out a few more hundred calories when biking home after the long day.  Without changing my outfit I can burn at least 500 calories biking from one place to another depending on how vigorously I choose to ride.  How great is that?

We know it's important to maintain an active lifestyle.  Functionable fashion makes my everyday activities easier to keep up with. Chic active wear keeps you looking good and feeling good, while also providing the versatility needed to maintain a happy, healthy life.  So go for it, be confident in your fashion-forward active wear, and always put your best you out there! 

As you all know from my website I am the single mom advisor and a healthy living expert. I advocate that bicycling is one of the best forms of exercise because it’s easy on the joints as well as an exhilarating way to get around town.  Though there are many of my city cycling compatriots in Long Beach, California who will tell you I'm more of a walking nut than a bike buddy. While they like to kick it up into high gear and race through the streets stealthy hunched over their handlebars, I tend to take a more leisurely approach to peddling. I’ll cruise around Belmont Shore on my old crossover bike, and I mean old – going on 25 years old – which inevitably unfortunately leaves me with a backache and a sore hoohaa (ladies you know what I’m talking about).  That’s why when Elayne Fowler, the marketing director from Electra Bicycle Company brought a few of her attractive bicycles on location for a recent photo shoot, I fell in love with the two wheeled wonders.  They are not only stunning pieces of art but happily easy on your body.

THE OFFICIAL BIKE OF NOTHING

Our mission at WOBSOCAL is to get more women to ride bicycles and my personal mantra is for moms to find ways they can make exercise a part of their daily routines. For me riding bikes is the perfect solution. It is a great way to spend time with your children while role modeling a healthy outdoor behavior. And as we all know the female propensity to multi-task, cycling on a bike with a super cool basket allows for a vigorous dose of fitness while making time with quick trip errands.

I think there is no better way to show off your cycling style than on an Electra bicycle. They are the perfect mode of fashion forward transportation for moms and kids. The bikes come in playful designs, so you are not to be missed on the road, they are extremely front basket worthy for quick trips to the store and they all come fully equipped with fun bell ringers so everyone knows you've arrived. And as Fowler indicated in her blog,  “I think it comes back to appealing to a broad population, from ages 6-96— we appeal to enthusiasts as their pleasure bikes, and then to all those who don’t plan to race in a peloton or bounce off boulders…which is to say, most of the general population." I couldn't agree more.

SITTING TALL IN THE SADDLE

Ergonomically comfortable the people at Electra have developed what they call Flat Foot Technology or crank forward design. It's a breakthrough in cycling design so when the rider is sitting in the saddle, her feet can still stand flat on the ground which feels safer and more comfortable. This design also allows for the rider to get full leg extension when they pedal. Basically, Electra’s are built more like a recumbent bike in that the pedals have been moved forward and the seat back. This revolutionary adjustment to bike frame geometry improves your ride and creates the ultimate in comfort. Ahh, relief!

To find out more about Electra Bicycle Company visit their website or to purchase one online or to see the bikes in person join us for the Pro walk pro bike Cycle Chic: Past, Present & Future fall fashion show and fundraiser Thursday September 13 from 6:30 to 9:30 on the Downtown Long Beach Promenade.

“Walking is man’s best medicine…” – Hippocrates

Next Saturday, July 7th,  I’ll be starting a walking a program in Long Beach starting at our beautiful Marine Stadium. I’ve been walking as a part of my fitness routine for years, and not only do I believe that everyone should be incorporating walks into their weekly fitness schedule, but science agrees. Just 10 minutes of walking can have a positive effect on your body and mind and lift your spirits after a long day, and up to 45 minutes and beyond on a regular basis has the potential to replace your anti-depressants and anti-anxiety medications, along with a myriad of other psychological and physical benefits.

A study done by Robert Thayer, a local psychology professor at California State University of Long Beach required 12 males and 25 females to wear a pedometer from the time they woke up until the time they went to sleep over a period of 20 days. The results? The students who took more steps per day reported feeling healthier, more energized, happier, and felt more self-esteem. As an added bonus, they also reported that the walking helped them choose more nutritious foods throughout the day.

Psychological Benefits

When you’re living in your head most of the day (work, planning for your future and your child’s future, dealing with finances, etc.), there’s a gap that forms between your mind and body, which ideally work as one entity in a healthy individual. However, it seems that this precious unity between the mind and body is becoming more and more rare as we find more to distract ourselves with (hello, iPhone 3, 4, 5…). Walking, however, is a grounding exercise. Using your legs to physically move you rather than your brain to move you through imaginary future circumstances or through those awful daily ruminations can actually shift your energy downward, significantly calming your mind and your entire body. Walking can be a meditative exercise, bringing you back into awareness of the sensations in your body. Also, walking can actually serve as a better form of meditation than sitting still  for some, gradually diminishing the nervous energy with the low-impact movement.

Feeling anxious or depressed can easily discourage anyone from getting up and getting physical. Surely, the last thing anyone with anxiety or depression wants to do is go to a crowded gym (which, even without clinical depression or anxiety, can make anyone feel a little down or anxious). However, walking can be done anywhere, hence my mantra, “no gym, no equipment, no excuses!” You can go alone, with a friend, or with a group. You can walk in an urban area or take a nature walk. It’s up to you! Walking releases endorphins, which make you feel good naturally. Just 30 to 45 minutes of walking five days a week has been proven to have the same effect as anti-depressants– and the effects last longer and are free for the taking! It takes about a month of regular walking for it to kick in, but that’s about how long it takes for drugs like Zoloft and Prozac to establish their chemicals in your system as well. It’s important that when you decide to walk as part of your treatment for anxiety or depression that you set realistic goals at first. If you aren’t normally physically active, don’t set out to walk for 45 minutes on your first day. As with anything, take it slow at first and feel it out. A good, reasonable goal could be a 15 minute walk for a few days, and then maybe bump it up to 20 minutes for another few days until you start walking for thirty. Work your way up to the longer walks and you’ll likely bypass the risk of feeling bored or overwhelmed.

Physical Benefits

The most obvious benefit is weight loss. Walking regularly burns calories and stored fat and builds muscle, which of course, speeds up your metabolism in general.Walking can lower your LDL (bad) cholesterol and increase your HDL (good) cholesterol. The increase in circulation that walking induces encourages enzymes to break down bad fats and move things along. Only 30 minutes per day can help you reap the benefits of getting your cholesterol under control! Another physical bonus is that keeping your weight under control lessens the stress put on your joints, ultimately helping with joint pain and arthritis. This is a benefit that not all exercise can provide, seeing as most gym activities are high impact and can hurt joints rather than help them. Walking also gradually strengthens the muscles around joints, providing more support.

The greatest physical benefit, I think, is the significant prevention of heart disease that comes from walking on a regular basis. Walking carries more nutrients and oxygen to your organs, strengthens your heart muscles, and lowers your blood pressure. This cardio combo results in a 40% less chance that you will suffer from heart disease by walking for just 30 minutes, five days a week (even 10 minutes of walking can lower your blood pressure for up to 11 hours). If you up your walks to an hour for seven days a week, you lower your risk for breast cancer by 20%, and diabetes by– oh my goodness– 50%! That’s amazing! Not only does it protect you from the big, bad, scary diseases, but it also helps your immunity now by making it easier to fight off colds and viruses. A study actually found that walkers had more immune cells to fight off bacteria. Not enough benefits for you yet? Walking thirty minutes a day can lengthen your life by 1.3 years. What can’t it do?!

Start Today!

All you need are shoes. You have shoes, don’t you? (It’s much more helpful to have shoes than excuses, by the way). Anyone can look at that mighty list of benefits that the simple act of a daily walk provides and pick out something they would like to have for themselves. Do you want to control your anxiety? Shoot for being able to walk for 30-45 minutes per day. Want to lower your blood pressure? You only need 10 minutes! Most people equate exercise with something difficult and intimidating, when really, walking is one of the best forms of exercise and is anything but! Even athletes who train for high-impact sports can benefit from including walks into their training schedule on off-days. If you have working legs, then work them! Walking is the ultimate answer for better health and a better life.

If you’re in the Long Beach area, join me for my group walks starting July 7th-October 6th, 2012 around Marine Stadium. For more details click here.

SOCIAL MODELING

The phenomenon is called social modeling.  In other words, it’s our proclivity to copy those around us that keeps us on track.  Friends and family shape our thoughts, emotions, habits and our physical bodies. If you are a mom who is active and fit, it is likely that your children (and spouse), will model your behavior. Watching the philosophy in action has been remarkable. Just this past weekend my eldest daughter decided it was time for a new bike. She is determined to begin riding to her classes at CSULB, as well as to her job in Sunset Beach. The behavior was not prodded or discussed it was just a natural progression of the healthy lifestyle modeled in our household. I couldn’t be more proud. My youngest daughter has been a 24-hour fitness member, for the past two years.

EDELMAN HEALTH BAROMETER

The global Edelman Health Barometer survey, (2011) documented the following in their social nature of health influence study:

1.     Forty-three percent of those surveyed said friends/family have the most impact on personal health lifestyle.

2.     Thirty-six percent said that close social ties have the most impact on personal nutrition.

3.     About two-thirds said they had tried to change a negative health behavior, but half failed to sustain the change, citing a lack of ongoing social support as one contributor. 

On the other end of the spectrum a Framingham Heart Study conducted over 32 years indicated that a person’s chances of becoming obese increased by 57% if a friend became obese. Depending on the type of friendship, mutual friends risk of obesity increased by a 171%.  Gender was also a factor, where the probability of obesity increased by 71% if all friends were the same sex.  With an all male group the results were 100% while for gal pals the chances were 38%.

FRIEND FOOD GLUE

The desire to mimic those around you tends to enhance bonding and acts as a social super glue. When we copy each other’s eating habits we form positive subconscious bonds. It is about what others do rather than what they think.  The number of diners influence individual eating habits too. If two people dine together they will each eat about 35% more than if they dine alone. If more than seven people break bread they will consume 96% more than eating alone. There is also a tableside “pacesetter” who unknowingly sets the standard for how much is eating and how fast.

GYM BUDDIES

Group cohesion, social interaction and positive reinforcement are strong motivators to starting and maintaining an exercise regimen. Friends and family influence each other’s exercise habits, but only if the perceived support is strong.  Women who perceived themselves as receiving medium to high amounts of exercise social support spent more time working out. For men, it is the perceived social advocacy of sports activities that keeps them involved. Ultimately for all groups it is the positive encouragement that allows people to remain motivated for physical activities and maintain healthy eating habits.

JUST DO IT WITH FRIENDS AND FAMILY

Finding likeminded pals and/or encouraging your children and spouse to participate in your exercise and good for you eating plan, is not only fun, but also an important aspect of your overall health regimen. 

As a healthy living expert in Long Beach, California I am proposing a challenge to all the Women on Bike SoCal readers, because we are all about walking too! Beginning Saturday July 7, 2012, I will hold a free weekly walking workout program every Saturday leading up to the ProWalk ProBike Conference (September 10^th through 13^th) 9am starting out at Marine Stadium Park. Those interested can sign up on the contact page of my website www.kerrizane.com.

To aim for better results in your weight management goals here are my 5 top food choices to include in your daily intake.

5. HOT PEPPERS Capasaicin, a chemical found in jalapeno and cayenne peppers, will temporarily stimulate your body to release more stress hormones which is a natural metabolism enhancer. Personally I’ve noticed when I include a few jalapeno peppers with my meals I feel satiated quicker, especially when served warm.

4. LEAN TURKEY - Meats low in fat like turkey and white chicken will rev up your fat-burning engine and boost metabolism increasing your ability to burn fat by building lean muscle tissue.  A 3 ounce serving of skinless light chicken or turkey has a 120 calories and 26 grams protein. There is no doubt eating five small meals a day, which included protein it will stave off hunger.  I am a huge fan of eating eggs for breakfast. They keep me going through my AM workouts and satisfied until lunch.

3. LOW-FAT YOGURT – In a recent study, people on a reduced calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same amount of calories. Low fat yogurt is a fabulous source of calcium, providing about 450 mg or half the recommended daily allowance for women ages 19 to 50) per 8 ounce serving and 12 grams of protein.

2. GRAPEFRUIT - Remember the grapefruit diet? It was real! Researchers found that women who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The chemical properties in this vitamin c-packed citrus fruit, reduces insulin levels, which promotes weight loss and boosts metabolism. My 21-year-old daughter is a huge fan of eating ½ a pink grapefruit before every meal.

1. APPLES AND PEARS - Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low calorie diet than women who didn't add fruit to their diet. Fruit eaters also ate fewer calories overall. It is a great way to satisfy a sugar craving. It’s the fiber in apples that expand in your belly and makes you feel full longer plus they’re low sodium. Pear fiber also helps prevent cancerous growths in the colon plus it’s rich in heart-healthy potassium!

Of course it goes without saying that water is the key to life and weight loss. A new study indicated that drinking water actually speeds up weight loss and is one of the best ways to increase metabolism. Researchers in Germany found that subjects increased their metabolic rates by 30 percent after drinking 16 ounces of water. Water is also a natural appetite suppressant that calms bloat as it flushes your system of toxins. Another great liquid for boosting metabolism is GREEN TEA. So drink up!

Make Bicycling a Friend and Family Affair

The beauty of biking to exercise your new years resolution is that it responds to any of the potential countermotivations that might be standing in your way.  Bicycling is one of the easiest ways to exercise because you can ride a bicycle almost anywhere, at any time of the year. Most of us learned to ride our bikes when we were young so it a common activity that you can participate in with your friends and family.  And with all of the new bike trailer attachments for toddlers everyone in the family can take part in ride.  Plus with more than 12 million children and adolescents in the U.S. considered obese a daily bike ride could easily mitigate this disturbing trend. 

Biking and Your Health

Further cycling is one of the more gentle physical activities you can participate in. It’s easy on your joints and lower body. Bicycling is one of the best overall ways to get exercise because it provides endurance and aerobic training. Bicycling improves your cardio-vascular fitness, burns approximately 300 calories per hour, improves heart health – cycling just 20 miles a week can reduce the risk of coronary heart disease by 50%, it improves coordination arm to leg, feet to hands, body to eye and reduces stress.

Your New Years Commitment

Making the commitment to ride your bike and follow through on your 2012 health and fitness goals will take setting realistic expectations for yourself. Ask yourself these two questions: “In your ideal world, how much time would you dedicate to riding your bike in a week?” Then ask yourself, “How much time do you think you will have for riding your bike this week?”  The ability to contrast your ideal world with your real world will allow you to recognize any potential conflicts and allow you to set a realistic cycling plan you can stick to.

BE A Proactive Pessimist

Recognizing your potential obstacles and creating a plan of action to overcome them is called proactive pessimism. In a recent study 256 women who were interested in becoming more active were put to the test. Half the women were told very little about healthy lifestyle the other half were asked to journal daily about the following questions:

1.     What is your most important exercise goal?

2.     What would be the most positive outcomes of meeting this goal?

3.     What is the biggest obstacle to this goal?

Then they answered these three questions about the obstacle:

a.     When and where is the obstacle most likely to occur?

b.     What can I do to prevent the obstacle from occurring?

c.      What specific thing will I do to help get back to my exercise goal when this obstacle happens?

Completing this exercise doubled the average amount of time participants spent exercising each week from 46 minutes to 103 minutes. The change started the very first week and lasted all the way through the 4-month follow up.

Finally, challenge yourself with a bit of healthy guilt. Research shows that anticipating how much you’ll regret skipping a workout can motivate you above and beyond imagining your positive outcomes. Ask yourself, “How will I feel tomorrow about the decision I made today?”

Find your Sticktuitiveness

When it comes to New Years Resolutions 2012 honor your motivation, be open to your motivation as well as your countermotivations. Setting realistic goals for yourself allows you the best chance of sticking to them and achieving success.

See you on the bike path!

Xoxo

Kerri

The last time I seriously rode my bike was when I turned 11 years old and my parents purchased a swanky new blue 3 speed for my birthday. That’s right - not 10 or 12 speeds - just 3, but to me it was the finest mode of transportation in the world. I rode that bike everywhere and all the time. I remember once having a 102 fever but donned my helmet and hit the road determined to do my time with my shiny new wheels. 

It wasn’t long though before, my two wheels were replaced by four, and the 3-speed turned into a dust collector in the garage.  Instead of riding my bike around town for a healthy workout, I drove to the nearest gym and engaged in pumping iron and high stepping aerobics. But in the last few years my love for hitting the pavement for a joint saving ride has been renewed. As a resident of Long Beach I am taking advantage of all the efforts my city has instituted as we make our way to becoming the most bike friendly city in the country.

My favorite local bike hang are the "sharrows" in Belmont Shore. For those of you who aren’t familiar with sharrows, they are the green painted lanes that line either side of Second Street.  They are designed for automobiles and bicyclists to respectfully share the road.

I live near this beach-friendly shopping district in my hometown of Long Beach and love the leisurely ride to the shops and restaurants on the street. Not only is the ride a great adjunct to my daily workout, I have no issues parking close to my destination and never have to feed a parking meter!  And local shop owners have embraced the city’s new bike culture with “bike friendly business districts.” Selected shops provide discounts to those of us who ride. All I need to do is show them my bike helmet and the price cuts abound.

As a single mom, the best part for me riding my bike is the inspiration I impart to my daughters. They too have also caught my two-wheeled riding bug and frequently choose their bicycles over automobiles for short trips around town.  Join us for a ride!

To your health and well-being

Xoxo

Kerri

For more than two decades Kerri has been involved in media as an Emmy award winning TV executive producer, writer, author, radio co-host and speaker. As an Ambassador of Healthy Living for Single Moms she hosts a health and fitness informational series for Long Beach, California’s Bikeable Communities. She is the co-host for Innerlight Radio’s international The Natural Healing and Natural Remedies show sponsored by Mazu Gold. Find out more about Kerri on her website www.kerrizane.com