20
2008
Do It When You See It
People assume that I must be a very organized person to run a national business and a family. Truth be told, I am not a naturally organized person. But I do love a life that’s organized. It helps me be more efficient and keeps my head clear. Maybe that’s why I married one of the world’s most organized men. My husband is meticulous and efficient. One of the best things he has taught me is to do it when you see it. If he walks by the trash and sees it needs to be taken out, he takes it out. If a bill comes in, he pays it. And if the car needs an oil change…well you get the picture. There is no procrastination, just action. I think you will be surprised at how much better you feel when you don’t have so many small tasks bogging up your mind. So, try something for me. For one week, do anything when you encounter it. See how good it feels to be on top of your own world!
16
2008
Thigh Blaster
From the side lying position wrap the tubing around the feet. The image above shows the exercise with a flat band, however, it can also be performed with a standard tube.
Lay down with head on the hand on the ground and hold the ends of the tube with the top arm. Start by simply raising and lowering the top leg into abduction. Change the movement up by adding a little hip extension to alter the emphasis.
Reminders
- Core should remain tight to support the spine
- Keep hips “square” and do not allow pelvis to rock forwards and back as the leg lifts and the hip extends.
- BREATHE
Modifications
To decrease intensity, drop the tubing altogether and perform without any resistance.
15
2008
Fit4Mom
We just got back from Las Vegas where we had an amazing time at the IDEA Conference! Farel Hruska and Amy Thompson did an incredible job teaching fitness professionals from around the world about pre and postnatal fitness during our Fit4Mom conference. A highlight was seeing so many of these women (who are not moms) exercising with the baby dolls and Baby Bjorn’s that were generously donated by The Right Start. Check out this video on YouTube -
Beyond Fit4Mom, we were proud to have a Stroller Strides booth and take classes from our favorite international presenters such as Jay Blahnik, Rob Glick and Peter Twist to name a few. If you are a fitness professional, you just have to find a way to get to an IDEA conference. You will be educated, energized and excited about your career in fitness!
07
2008
Speaking Like A Pro
Last month I had the pleasure of participating in the National Speakers Association’s Speaking School. Say that five times fast! Most members of NSA are professional speakers. However, many of the attendees that day were from all walks of life. They just wanted to improve their ability to present in whatever line of work they were in. Public speaking is a skill that needs practice just like anything else. I hope my notes from the day inspire you the next time you step on stage.
Preparing Your Presentation
1. Create a great title and a short strategic introduction
a. People learn more from you if you are likeable. Find ways to connect with your audience right from the
start. Music. Humor
2. Prepare your presentation in modules, making sure to touch their emotions along the way. Add an element of surprise throughout so they don’t know what to expect. For example, bring someone up as a model or do an activity instead of just presenting slide by slide
3. Powerful summary and closure
a. If you are going to do Q&A, hold it towards the end but don’t finish with it. It’s not powerful enough. Finish with your close.
b. When you get questions, make comments such as “good question or I’m glad you asked that”
c. When you don’t know, be honest. If there’s someone else in the audience or from your team who can answer, that’s great. Otherwise, have them email you for an answer.
d. Always repeat the question
e. If no one asks questions, say “one question I often get asked is….” And then answer that
f. Consider getting questions ahead of time when venue permits.
g. Have a polite way to defer questions that are not appropriate or should not be answered during your session.
Be Prepared –
1) Make sure you know your content. You should just need to glance at a slide to know what you are going to say. Unless you are reading a piece of research, a stat or a quote, do your best not to read the slides.
2) Have “saver” lines prepared for the unexpected.
a. Phones ringing in your session
b. Lights go out
c. Power point doesn’t work
d. You fall
3) Create a master checklist of everything that you should bring to your presentations. Don’t reinvent it each time, but you can add to it if you realize something is missing. Examples:
a. Projector
b. Projector remote control
c. Laptop
d. Presentations
e. Props
f. Hard copy of your introduction
g. Business Cards
h. Signage
i. Brochures
Power Points- Make sure it will be readable to the audience
- Use special effects if they build excitement, not a distraction
- Don’t use bullet point after bullet point
- Consider your Power Point to compliment your presentation. You can insert movie or video clips, music, etc
- Play with different layouts and formats to get your point across. There are templates online and that you can buy
Room Set Up- Empty seats create an empty feeling. When possible make sure they do not set up with extra seating. If they do, close off back aisles and force everyone to move to the front. Will create better energy.
I am proud to be a member of the NSA and look forward to my continued growth as a speaker!
02
2008
Thigh & Tricep Blaster
Exercise From Farel Hruska, National Stroller Strides Fitness Director
Start by wrapping tube around your feet. Lay down onto the ground with both feet straight up from the hips. Hold onto the handles with the elbows against the ground at their sides. Begin with an abduction movement, out and in, strengthening the outer glutes (gluteus medius). After that movement has been mastered, add in some elbow extension by pressing the hands down toward the ground, targeting the triceps. Alternate these movements in various rhythms/tempos to achieve some great upper and lower body toning.
Reminders:
* Core should remain tight to support the spine
* Keep elbows glued to the ground.
* BREATHE
* Modifications
Feel free to continue with either the upper body or the lower body in isolation if combining the two is not an option for you.
To decrease intensity, drop the tubing altogether and perform without any resistance.
01
2008
Which Came First, The Exercise Or The Energy?
For the last couple of weeks, I have been totally on top of my exercise, water and vitamin intake (just a multi). And for the last couple of weeks, I have had more energy than I can remember. Is it the good mood and energy that’s keeping me on top of my health routine? Or is it the exercise and good health care that’s keeping me feeling good? I think the latter! If you are not taking proper care of yourself, you don’t even know how good you can feel.
Commit to three basic things that will enhance your health. For me, that’s..
1) Exercising on most days of the week
2) Drinking enough water
3) Taking my vitamins
I have created a basic chart that you can keep so you can see how tied your health is to your energy and mood. I hope it helps you stay motivated, healthy and happy! Edit it to track what’s important in your life. Keep it simple. Just use check marks and happy faces to track what you’ve done and how you feel.
30
2008
Functional Fitness For New Moms
For 15 years I have worked in the fitness industry. My entire business is about pre and postnatal fitness. But it isn’t until you’re in the role of a mom that you realize how hard motherhood is on your body. Ask any Physical Therapist or Chiropractor and they are likely to say that new moms are one of their most seen populations.
Although new moms are not likely to spend a lot of time thinking about their body mechanics, this is when their ligaments are instable and their spine is more vulnerable to injury. It’s ironic that when a woman is at her weakest and most out of alignment, she has to take on her most challenging physical role as a mother. Workouts for new moms should consider the changes that took place during pregnancy and labor, but they also should take in to account maternal movement patterns. Moms need to learn good lifting, carrying and holding techniques, in addition to a postnatal workout.
23
2008
Mama Wants Her Abs Back
“Please help me get my abs back”. This is the number one request that we hear at Stroller Strides. While we try to take the pressure off and tell you that it took nine months to put the weight on and it may take nine months to take it off; we understand the desire to lose the pregnant pooch. No one is happy with what’s left on our midsection after childbirth. So that being said, here’s what you need to commit to:
1) Eat clean. Every calorie counts. Eat foods that will fuel your body. Do your best to eat foods close to the source, not processed and packaged. Load up on fresh, whole foods such as fruits and vegetables. We suggest eating a mini meal every 2 - 3 hours.
2) Drink up! You need that water to aid your metabolism, make you feel full and flush out toxins. You need to drink at least 8 8-oz glasses of water (more if you are exercising and more if you are nursing). Your urine should be clear to pale. If it’s yellow, you need more water.
3) Exercise most if not all days of the week. This is the hardest part for a lot of new moms. Of course you need to wait until your doctor’s clearance to start a traditional exercise program. But you need to find a way to fit fitness in to your new life as a mom. A 30-minute commitment of physical activity on most days is a must, especially if you want to see changes in your body. You are more likely to stick to a program that fits in to your life as a mom.
4) Get To The Core Of It - You won’t see a six pack if you have fat on top. However, strong abs are the desire for both looks and function. Every day, fit a core series in to your workout. No excuses as you can do this wherever and whenever you want. Here are some samples
Beginner’s Side Plank
Baby Plank
Crunch With Baby
20
2008
Functional Fitness
By Farel Hruska, National Fitness Director
When is a squat just a squat? Or a row just a row? Not in Stroller Strides, that’s for sure! The many exercises your instructors take you through in class are fabulous for helping to lean out your post baby bodies and give you a fantastic time to bond with other mommies. However, these exercises go much further, they condition you for your role as “Mom”. Think of the many ways you are physically challenged as a mother: nursing, feeding, holding, changing diapers, carrying a car seat, wearing a front carrier, handing snacks to the back seat in the car…the list goes on and on. Being a mom, by itself, can lead to postural dysfunction, and muscle fatigue and pain! The exercises we teach you in class are functional in that all those movements can be directly applied to the movements of motherhood. Here are some examples:
The proper form in a squat will aide you in.
* Picking up your stroller to put it in your trunk of your car
* Picking up your toddler or baby
* Picking up the car seat
* Picking up toys in your living room
The exercise for your upper back called a “Row” will aide you in.
* Holding proper posture when wearing that front carrier
* Alleviating pain when nursing or feeding because you are in proper alignment
* Opening your shoulders up while changing a diaper (not hunching over)
All the core strengthening you do will aide you in.
* Supporting your spine when placing your infant car seat in the car
* Stabilizing your torso as you reach and twist to hold onto an “escaping” toddler
* The forward bending and twisting of the spine when putting your baby in their crib
The benefits of the work we do in our Stroller Strides classes are endless, both for our spirit and our bodies. Next time you are in class, think about the exercises you are doing and how you will carry these concepts into your everyday world to be a “functionally fit” Mom! HAPPY STRIDING!
18
2008
Standing Oblique Twist with Leg Abduction
It’s great to be able to incorporate some standing abdominal work. This exercise involves an oblique twist, so start with a very basic torso rotation. Movement happens near the rib cage, not the hips. Once that movement is mastered, add in a knee lift bringing shoulder towards the opposite knee. Finish this move with hip abduction engaging the gluteus medius. This exercise challenges balance, as well.
Things To Remember:
Keep core engaged
Retract the shoulder blades and drop them down
Make the abdominals do the work, not hip flexor.
Progress slowly
BREATHE
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