5 Reasons to Train for a 5K with Stroller Strides

Running is a great workout! It burns calories, improves heart health, and relieves stress- all while toning and shaping up! It is do-able! A 5K is 3.1 miles= a very realistic goal. Even the busiest moms can fit in the training which is often 3-4 days/week for 20-40 minutes at a time.  Motivation to persevere! Having a training schedule and the accountability of a coach and fellow runners will get you out the door and running even on your lowest-energy day. Start a habit. Spend 8 weeks training with group runs and on your own and you’ll find that before you know it- you are a runner! Once you make running and exercising a habit you won’t want to stop. The Stroller Strides running programs are the only race training programs in the Raleigh area designed specifically for moms and they are about helping moms achieve their running goals! For more info on a training near you: Southwest Raleigh/Apex Training: http://tinyurl.com/raleighrunmamasfall2012-2-0 jen.kedrowski@strollerstrides.net, 888-389-0701 Midtown/North Raleigh Training: https://app.e2ma.net/app/view:CampaignPublic/id:1406276.11084109778/rid:a3e22480f321b5e29615b8620687e5fc missycurrin@strollerstrides.net, 888-760-0142

"Midtown Moms on the Run" 5K Training

Announcing

Stroller Strides of Midtown Raleigh's

"Midtown Moms on the Run"

5K Training Program!

October 4th-November 29th, 2011

Tuesdays & Saturdays @ 8:30am

Program culminates with the December 3rd Jingle Bell Run 5K

Weekday & Weekend options- accommodates both working and stay-at-home moms! Beginners and experienced runners (and everyone in between) welcome!

To all local moms of any age or fitness level:

Have you ever dreamed of making it through the finish line but don't know how to get started? Have you run in the past and would like to get back into it? Are you looking for some extra cardio and the motivation to stick with it? If you answered "Yes!" to any of those questions then this program is for you!

Our training program includes:

• 9 weeks of regular group training runs
• Weekly training program & guidance (1-2 additional runs/week completed on your own).
• Training run locations in the Midtown Raleigh area including Shelley Lake & various Greenway Trails
• Education on running form, injury prevention, increasing speed & distance and choosing the right running shoes.
• Supportive atmosphere with other moms working towards the same goal!

Strollers are welcome (but optional) during our training runs. Dads are welcome too. Please contact us about a discounted couples rate if Dad would like to participate throughout the program. missycurrin@strollerstrides.net

Enroll Now!

Fees: $70 for entire program. ($50 for active Stroller Strides Members or Class Pass holders). Optional Team jersey, $20. Race fees not included.

"Midtown Moms on the Run" 5K Training Program

SS Member/Pass Holder (without Team jersey) $50.00 SS Member/Pass Holder WITH Team jersey $70.00 Non-SS Member/Pass Holder (without Team jersey) $70.00 Non-SS Member/Pass Holder WITH Team jersey $90.00

For more information please contact: Missy Currin at missycurrin@strollerstrides.net or 888.760.0142 ext 1.

Training with Resistance Bands

If you've never been to a Stroller Strides class perhaps you've never had the satisfaction of working out with a resistance band. You are missing out!
Resistance bands are rubber tubes with handles on each end. They vary in the resistance they offer. At Stroller Strides of Midtown Raleigh we use the SPRI Xertube in green (less intense) and red (more intense) and if you're feeling particularly tough... both at the same time! For some reason no one has taken me up on that last option yet. Yet.

Why tubing? Easy!

• Tubes are inexpensive. At Stroller Strides classes we sell replacement tubes for just $10 (grn) or $11 (red). They are also available at many sporting goods stores and online but don't go too cheap... quality matters!
  
• Resistance tubing is very portable. My tubing has been all over the US and Mexico on family trips. Those hotel workout rooms are always a disappointment but I'm never without a means to exercise when I've brought my tubing along. Plus- seeing it in my suitcase reminds me to fit in a workout on those busy family trips!
• Tubing is versatile and effective. You can target all major muscle groups with your resistance tubing exercises. Lower body? Target your medial glutes by side stepping with both feet on the band and a handle in each hand. Upper body? Challenge your biceps by stepping on the band with one or both feet, one handle in each hand and performing a standard bicep curl. You get the idea.
  
• Its virtually impossible to achieve this look... maybe you consider that a disadvantage?

So, have I sold you on resistance bands? If you're still not sure then come join me for a Stroller Strides class and I'll show you! And if you need to replace your bands or are ready to upgrade to a higher intensity band just drop me an email: missycurrin@strollerstrides.net and I'll get you set up with a new one.

Straight From the Heart

I met this sweet mom, Holly Kryter, at my Stroller Strides Instructor training course in Washington, DC in 2010. She owns the Knoxville, TN Stroller Strides franchise and stars in this video (part of a series from their local TV station called "Straight From the Heart"). Its always fun to see what other classes are up to across the country and to hear moms talk about what it means to them to be a part of the program! Enjoy...

Free Stroller Strides Classes this week at all Midtown Raleigh locations!

Try Stroller Strides for FREE during the week of

June 20-24th, 2011!

The North Hills Mall & The NC Museum of Art Park

Stroller Strides of Midtown Raleigh would like to invite all local moms out to try our program for a full week at no charge! Join us for up to 5 classes for free. Please note: this offer is not valid for those holding an active Membership, Class Pass, or Living Social voucher.

Schedule:

• Monday, 6/20: North Hills Mall @ 9am
  


• Tuesday, 6/21: NC Museum of Art Park @ 9am
  


• Wednesday, 6/22: North Hills Mall @ 9am


• Thursday, 6/23: NC Museum of Art Park @ 9am


• Friday, 6/24: North Hills Mall @ 9am
  

Locations:

• North Hills Mall (Midtown Raleigh): Meet in front of the movie theater


• NC Museum of Art Park (Midtown Raleigh): Meet in between the East & West bldgs

Interested in signing up for Stroller Strides?

Don't miss our special Membership & Class Pass discounts--

this week only!

Commonly-Asked Questions:

What should I bring?

Please bring a sturdy stroller, a towel or mat for ab work, water, walking/athletic shoes and attire, and any toys/snacks for the little one/s as desired.

Do I need to pre-register?

You can pre-register so that your info is on file by clicking here. However you can also show up on any day (or every day!) between June 20-24th to attend class for free. We suggest arriving 10-15 minutes before the start of class.

What is Stroller Strides?

Stroller Strides is a total fitness program for moms that they can do with their baby or stroller-age child. The hour-long workout includes power walking and intervals of body toning, using exercise tubing and the stroller. Taught by nationally certified instructors who are trained in pre- and post-natal fitness, it's a great workout for any fitness level.

Fitness for Mom, Fun for Baby

In addition to providing a great full body workout for moms, we engage the children throughout our classes through songs and activities, keeping baby entertained while mom exercises. We welcome moms and babies from 6 weeks to any age that they’ll stay in a stroller (usually about 4 years old).

More than an Exercise Program

Our program also offers our Luna Mom Playgroup at no additional cost (click here for Midtown/North Raleigh area) that consists of weekly playgroups after class, monthly moms night out activities and special community events. Don't put it off any longer... come join all the Stroller Strides fun!

We hope to see you soon!

-Team Stroller Strides of Midtown Raleigh

How to Run with a Jogging Stroller

The first time you run with a stroller will feel rather strange. The good thing is your baby is light and if you are pushing a good running stroller your run will be a breeze. Once you get used to running behind a stroller it will feel rather strange. I know I kept wanting to grab a push bar. Here are a few tips to help get both of you out there:

• Relax your Shoulders- It is common to tense up while pushing your baby. It is not a position we are used to. Plus, we are pushing 20+ pounds on wheels. Not something we are used to unless of course your day time job is pushing an ice cream cart. If you are tense your neck and shoulders will hurt. Relaxing your shoulders does sound weird but, what you want to do is drop your shoulders down so they are not up at your ears.
• Posture Perfect-Pushing from your center or middle will not only strengthen your tummy but it will also keep you from having a sore back. When you go up hills especially push from your center. You should not be hunched over the handlebars no matter how hard. In time this will get easier I promise.
• One Hand Push-Pushing your stroller is actually easier when you use just one hand. Push with one hand and swing the other to help you maintain your stride. Be sure to use the wrist strap on the hand that you push with. We do not want to hear about your stroller taking off down the hill without you. You will eventually develop your own running style.

Happy Strolling!

Originally posted by Joggermom at http://joggermom.com/blog/?p=393

9 Months On, 9 Months Off

Written by Farel Hruska,
Rebounding from labor and delivery is a process. You think that you should lose the baby weight and be back where you were before. Here is the reality of the postpartum woman: It took nine months to gain the weight, allow at least that long on the way back.

In addition to your body housing a growing baby and the extra weight it took on for the job, many other changes occurred. The hormone relaxin was released in your body to loosen your joints. This hormone helped your pelvis adjust for your growing baby. Just because you delivered your beautiful bundle of joy, doesn't mean your skeletal structure returns to its previous position. Your hips bones may be wider, and that isn't necessarily a bad thing!

Muscular changes are also apparent; a lengthened Trapezius, hand-in-hand with tightened pectorals, lead to forward shoulders. The weight of the breasts can cause discomfort as milk production begins, as well. The energy needed to care for a newborn can lead to fatigue and muscle pain. All that being said, go easy on yourself.

Beginning a workout after giving birth can be intimidating, but as you get in to a regular routine, you will start to see some very profound strides towards lean muscle mass and the reduction of fat. In addition, you will lower your resting heart rate, expand your cardiovascular threshold, sculpt your muscles and gain more energy along the way.

You may, in fact, be healthier now versus pre-pregnancy! How about that? So, you don't fit in your old jeans? So, the number on the scale isn't what it was when you were single? Great! Celebrate this change in life. Enjoy the beautiful and glorious gift of being able to bring a child into the world. Enjoy your health, your energy, your everyday victories and the moment by moment, overwhelming joy of being "Mom". Above all, go easy on yourself. It is about the journey!

Nine Months Off

Here are some month-by-month tips for getting back into shape after baby:

Month 1
Focus on reconditioning your core--abdominals and pelvic floor muscles--with gentle pelvic rocks and kegels. The pelvic floor can actually drop up to one inch just from pregnancy. These exercises can begin in the hospital bed (barring pain).

Month 2
Start gentle walking. Start with a 5 to 15 minute gentle walk and slowly increase time and intensity. Exercise at this point should be stress relieving not stress producing.

Month 3
Take baby out for a stroller workout. Include hills, intervals with changing your speed, and focus on good posture. Good stroller walking form includes leading with your chest, keeping hips close to the stroller handles, shoulder blades pulled back and down, abdominals engaged and wrists in neutral alignment with the arm.

Month 4
Use your baby as a weight and work out with baby. Try crunches with baby on your belly or hip bridge with he/she on your stomach as resistance. Even wearing the front carrier can be a workout. Try scapular retractions--pulling shoulder blades toward spine--with the weight of the carrier as resistance!

Month 5
Even if you're not nursing, continue to eat as if your food fuels your baby. Chances are you'll make better choices for your baby then for yourself. Remember to choose whole foods, fruits and vegetables

Month 6
Hydrate, hydrate, hydrate. You should be drinking eight 8 oz glasses of water a day. Add another glass for each hour of activity.

Month 7
Make sure you're eating often enough...instead of a few big meals a day, try to eat five to six mini meals throughout the day.

Month 8
Consistency is key. You should be working out 30 to 60 minutes on most, if not all, days of the week. It doesn't have to be a traditional workout to count as activity.

Month 9
You're a role model mom. Focus on health and wellness instead of a size or a number on the scale. Children understand sooner than you think!

Farel Hruska has over 16 years experience as a personal trainer and group fitness instructor. She is the National Fitness Director for Stroller Strides holding Stroller Strides certifications throughout the country and supporting hundreds of instructors nationwide.

Hruska is a national educator and presenter in pre/postnatal fitness education. She is also a CEC provider for the American Council on Exercise and Aerobics (ACE) and The Fitness Association of America (AFAA). farel@strollerstrides.com

Habits Are The Answer

How many calories should I eat?

How long should I workout?

What workouts are most effective?

What should my percent of fat to protein be?

These are the questions I get daily. But I think there's something more imporant than those answers. We all really know that we should be exercising more and eating better quality foods. And while it's good to be better educated on nutrition and exercise, I think it's more important to figure out how to make healthy habits part of your life. I know that I "should" eat more vegetables, take my vitamins and drink enough water. But my habits sometimes disconnect knowledge with action.

It doesn't matter if you know that a pound of fat is 3,500 calories if that doesn't translate in to daily habits to reduce calories. Instead, think about one thing you can work on each week and keep doing it until it becomes a habit. The definition of habit is that it is a settled regular tendency or practice, one that is hard to give up. That is key! We have bad habits that we need to give up and we have new ones that we need to add in to our life.

What habits do you have right now without even thinking about it? Setting the coffee maker, brushing your teeth, buckling your seat belt? Some have said that it takes 21 days to create a habit. That may not be magic, but commit to a certain number of days. Make it a daily habit and start with a small step. Write it down and set a trigger to remind yourself whether it's a note or an alarm for example.

Let's just say that it does take 21 days to create a new habit. If you chose just one thing to focus on every 21 days, you could add 17 new habits this year! Let's face it, we would be happy with just a few healthy new habits that truly stick! Break that insanity that comes from trying the same things over and over just to wind up with old results. Instead, focus on daily actions that can lead to the results you want.

(This post was written by Lisa Druxman and originally appeared on the Stroller Strides blog on 6/6/11)

The 10,000 Strides Challenge: Week 3

On May 1st our Stroller Strides group took on the 10,000 Strides Challenge. In self-selected teams of 3 they donned pedometers and began tracking their steps on a daily basis. Their goal is to exceed 10,000 steps per day per person and keep it up all month long. The winning team will be the team with the most steps at the end of the month. The prize= very cute bamboo "Fit Moms Rock" racer-back tank tops.

Can I have a drumroll for this week's totals, please?! The cumulative team totals (week 1 + week 2 + week 3) so far are:

Team Totals as of Week 2:
The Yummy Mummys: 784,033
The Happy Feet: 662,430
The Muffin Top-less Mamas: 590,594
The 3 Mom Blondes: 582,009
The Lady Goo Goo Gagas: 402,486
The Movin' Mamas: 98,552

Italicized Teams have not yet reported Week 3's step totals and therefore only show Week 1/2 totals above. Check back over the next day or so for updated totals.

Week 3 is now complete and we have just 1 week and a few days left in our challenge. Can you finish strong? You certainly can! To give you the extra bit of motivation you need I'm going to remind you of your goals... (names omitted- but you know who you are!).

"To move more, get healthier... and to win!"

"10,000 steps a day and down 2 lbs."

"To lose some of my belly and get into my pre-baby clothes."

"To rock a bikini- and look good!"

"Run 1-2 miles without stopping to walk."

"Start planning meals, walk 10,000 steps a day and lose 5 lbs."

"Lose my last few pounds and finally get down to my pre-baby weight!"

"Work on toning the jiggly parts and run at least 4 miles twice a week."

"Tone my arms for summer."

You're making great strides towards your goals, ladies- keep it up!

I Challenge You To... An Advanced Plank Combination!

Our ongoing 10,000 Strides Challenge started as a result of many of you looking for some healthy competition. In April I had 2 or 3 moms in one day say to me, "I need a challenge to kick my booty into gear" (or something along those lines). So now that we're halfway through... are you ready for another challenge? One that works your core?

We did this advanced plank today in Stroller Strides class and it sure is challenging! Practice it at home (as long as you've been okay'd to exercise by your physician or midwife) and we'll do it again in class soon!

The 10,000 Strides Challenge: Week 1

On May 1st our Stroller Strides group took on the 10,000 Strides Challenge. In self-selected teams of 3 they donned pedometers and began tracking their steps on a daily basis. Their goal is to exceed 10,000 steps per day per person and keep it up all month long. The winning team will be the team with the most steps at the end of the month. The prize= very cute bamboo "Fit Moms Rock" racer-back tank tops.

Week 1 was a bit of a rough start... It took a few days to get all of the pedometers calibrated for accuracy. One split apart. Another fell in the toilet. After taking all of this into consideration we began actually counting our steps on Wednesday, May 4th. So this weeks' totals include Wed- Sat. Future weekly totals should be much higher as they will include Sun-Sat. The team totals so far are:

Team Totals for Week 1:
The Yummy Mummys: 184,179
The Happy Feet: 157,167
The Lady Goo Goo Gagas: 148,330
The 3 Mom Blondes: 129,933
The Muffin Top-less Mamas: 126,256
The Movin' Mamas: 98,552

It has been so much fun to hear about how our 10,000 Strides Challengers are increasing their step totals. One walked to the grocery store for an extra 8,000 steps. Another realized that it was much easier to get her steps in when she came to Stroller Strides class! Moms met for extra walks outside of class. They marched in place in their living rooms and did late-night laps around Target. All in all... everyone moved more and worked hard to fit more steps into their busy days. Great job 10,000 Strides Challengers! I can't wait to see what next weeks' totals will be!

Working Out With Baby and a Stroller

Most moms take their baby for a walk in a stroller. But you can also turn that walk in to a workout! You can get a cardio workout that burns lots of calories by picking up the pace from a slow walk to a brisk “stroll” with your stroller. In this workout, you will recreate your own gym outdoors, using benches and fences along with your rubber tubing and the stroller for balance.

Any stroller will work, with the exception of an umbrella stroller (these are not designed for stability or speed.) It’s easiest to workout with a jogging stroller, which steers more easily and allows you to maintain better posture. I’ve designed the Stroller Strides Fitness Stroller by BOB. It’s made not only for intense strolling, but is equipped with a fitness kit that includes tubing for resistance exercises. Whichever stroller you choose, make sure that the wheels and construction are solid, and that baby is comfortably strapped in.

The beauty about being outside is that your child is happily distracted—and for a moment, you’re off the hook from entertaining duties. Babies under one year are absolutely fascinated with leaves blowing on a tree and clouds moving through the sky. That’s not to say that you aren’t fun to watch: In our Stroller Strides classes, half the fun for the kids is watching the mommies do silly things!

I recommend that you do a stroller workout in intervals to keep your child stimulated. So move with the stroller, walking or running, then stop every few minutes and do one or two exercises with your tube. When you are doing your exercises, turn baby to look at a busy playground, scenic park, rushing pedestrians, or whatever catches his or her fancy. Or face baby and keep up the rapport as you whip through your routine by singing songs. Research shows that you can teach toddlers new words through songs. (You may not think you are the greatest crooner in the world, but your baby sure loves your voice!)

If your baby isn’t crazy about the stroller, be patient and firm. Do what feels right, but keep in mind that if you take him out every time he whines, he’ll learn that crying is the key to getting out. Stick to a regular schedule of specific days and times when you use the stroller. Baby will soon realize, Mom takes care of me all day long and this is the one hour I’m going to be here. If you know your baby is comfortable and not hungry, don’t feel guilty about putting him in the stroller for a short time. I’ve seen hundreds of kids each day in our classes. Most babies love the workouts with mom.

Want some company? Come join us at a Stroller Strides workout. To find a class near you, go to www.strollerstrides.com.

Originally posted by Lisa Druxman on THE Stroller Strides blog- thanks, Lisa!

FREE STROLLER STRIDES CLASSES THIS WEEK Oct 11-16th!

Try Stroller Strides for FREE,

Oct 11-16th, 2010

North Hills Mall, Crowder Park, or Lake Johnson Park

Stroller Strides of Midtown Raleigh would like to invite all local moms out to try our program (the largest and fastest-growing mom/baby fitness program in the nation) for a full week at no charge! Join us for up to 6 classes for free (offer valid for all who are new to Stroller Strides).

Schedule:

• Mon, Oct 11th, 10am: North Hills Mall or Crowder District Park
  
• Tues, Oct 12th, 10am: Lake Johnson Park
• Wed, Oct 13th, 10am: North Hills Mall or Crowder District Park
• Thurs, Oct 14th, 10am: Lake Johnson Park
• Fri, Oct 15th, 10am: North Hills Mall
• Sat, Oct 16th, 10am: Crowder District Park (FAMILY CLASS--Dads welcome too at no additional charge!)

For directions, registration information and more click HERE!

Abdominal Exercises After Your Cesarean

Delivering a baby by cesarean is major surgery! Your recovery, however, should be easier if you were active during your pregnancy but even if you weren't, you will get your chance to get fit once your doctor gives you clearance to begin exercise. You can begin by doing isometric abdominal contractions as soon as your baby is born. Combine those with Kegel exercises (for your pelvic floor) to get the maximum benefit. Hold in your stomach all the time- that's a great strengthener! When your baby is at least 4-6 weeks old, you can begin doing more traditional abdominal exercises, with your doctor's permission.

Abdominal Exercises

1. Start with modified crunches: lie on back with knees bent and feet flat on the floor; place one hand behind each ear with elbows pointing out to the sides and chin lifted toward the ceiling; tilt your pelvis slightly so that your lower back is pressing into the floor; take a deep breath in, and, as you exhale, lift your head off the floor, tightening the muscles in your abdomen and pulling your belly button in toward your backbone; inhale as your lower your head. As you free stronger, make the exercise more challenging by lifting your head and your shoulder blades off the floor with each repetition. Visualize scooping out your abdomen as you tighten the muscles.
2. To target the lower part of your abdomen, lie on your back with knees bent and feet lifted off the floor so that your shins are parallel to the floor (this is your starting position); place one hand behind each ear with elbows pointing out to the sides and chin lifted toward the ceiling; tilt your pelvis slightly so that your lower back is pressing into the floor; take a deep breath in, and, as you exhale, lift your hips slightly off the floor; tightening the muscles in the lower part of your abdomen; inhale as you return to the starting position.

As you set out to flatten your tummy, keep in mind that there is no such thing as "spot reduction." Although your stomach may be the area you're trying to tone, the only way to help shed your remaining pregnancy pounds is through aerobic exercise such as walking, jogging, swimming, or biking. Sit-ups are best done in conjunction with aerobic exercise- if you preform them alone you will only strengthen the muscles below the extra fat, and you probably won't see much outward improvement.

(excerpted from an article by Lisa Druxman, Founder of Stroller Strides)

For a great workout that combines both aerobic exercise and strength training- join us for a Stroller Strides class!

How do dads lose their "baby weight"?

Check out this fun video of one dad's attempt to shed his "baby weight"!



Dads are always welcome at Stroller Strides... if they can handle it!

Happy Back to School New Year

(Written by Lisa Druxman, CEO & Founder of Stroller Strides)

After two decades in the fitness industry, I have found that September is like a second New Year for moms. After a summer time of crazy schedules with lack of a regular diet or exercise program, back to school seems like the time to get back on track.

Here are my top 5 tips for getting back on track:
1) Plan! You know the saying that those who fail to plan, plan to fail? Well this is definitely true when it comes to your diet. Plan your weekly meals and exercise routine. Be prepared with healthy foods and don’t wait until hunger sets in to grab a bite to eat.

2) Portion! Watch your portion sizes. See how much you would normally choose and then cut it back at each meal. Using smaller plates can make a big difference in your food volume.

3) Write It Down! A food diary may be time consuming but it’s a great way to stay on track. It’s the times you don’t want to write down that you most need to. You may see some surprising trends in your eating when you see it on paper.

4) Weigh In! Now you may be surprised to hear me say that you should weigh in daily or weekly as I am not usually one to be a slave to numbers on the scale. But if your weight is creeping up, it may be the reminder to keep you in check so there are no surprises when you don’t fit in to your jeans.

5) Accountability! Join a workout or group where you are held accountable. Even a workout partner is great! You can’t make up an excuse to skip a workout when someone is waiting for you!

Your exercise and eating behaviors will sway from time to time, season to season. Do your best to avoid drastic extremes on either side as your body truly wants to keep a state of homeostasis. Extreme weight losses or gains are worse for your body than maintaining a higher weight. Be good to yourself and realize that you will feel your best when you are consistent in your health routine!
Original post can be found at http://strollerstrides.com/blog/?p=1628

Losing the baby weight

Have you reached a point in your post-partum weight loss where you've stalled out? The weight came off so easily at first and now that number on your scale just won't budge? You aren't alone!

Take a look at how the post-partum weight is typically lost:

• 10-13 lbs lost at delivery
• 11-12 lbs lost in the first week after delivery
• 2-3 lbs lost from 3-6 months

I'm no mathematician but that only adds up to about 28 lbs. What if you (like me) gained a bit more than that? Well, then it takes a little longer and a little more work but it is do-able!

You can lose your baby weight (and more) with consistently healthy eating habits and regular exercise! Need some company in your baby-weight loss journey? Join us for a Stroller Strides class- your first class is always free!

Plank You Very Much!

I used to HATE doing planks. I hated planks because they quickly revealed my lack of core strength. Over time I've come to love planks and the more I do them the better form I have and longer I can hold them. Who would have thought?!

But now that I've been working on my planks for a while, and my core has gotten so much stronger, I'm ready for a new challenge! Are you?

We did these (see below) in our Stroller Strides class on Friday morning at the North Hills Mall and I'd like to share them with our virtual community as well... here is Stroller Strides Founder and CEO, Lisa Druxman, demonstrating the "Plank Plus Curl, Twist, and Rock"...

Placenta Brain and what YOU can do about enhancing your brainpower!

If you’ve ever spent any length of time around a pregnant woman, or been one yourself, you may be familiar with the term placenta brain. A common affliction (not an actual medical term, mind you), placenta brain is characterized by forgetfulness- temporarily being unable to recall your brother’s name, where you put your car keys, or how to get somewhere you’ve been many times before. Unfortunately it doesn’t seem to completely subside once you’ve delivered your baby (and therefore also the placenta). I’m sorry to report that you may suffer from a mild form of placenta brain, known after delivery as mommy brain, for the rest of your adult life- or at least until your children are adults themselves!

Aside from attempting the Sudoku puzzles in the paper and taking detailed notes whenever you make an appointment or meet someone new- is there anything we can do about it? Yes! Recent research has shown that exercise can do great things for toning up your mood, memory, and ability to learn!

In the August 2010 issue of U.S. News & World Report author, Deborah Kotz, identified these 5 things that exercise can do to enhance your brainpower in her article “Exercise Your Body- and Brain”:

1. Reverse the detrimental effects of stress by boosting levels of “soothing” neurotransmitters and reverse the signs of aging at the cellular level.

2. Lift depression! Exercise as effective as an antidepressant? We’re not going there. Please don’t stop taking your medications as a result of reading this post! But it does stimulate the growth of neurons in certain regions of the brain damaged during depression. How much exercise to feel the effects on depression? Burn 350 calories, 3X/week, through sustained, sweat-inducing activity.

3. Enhance learning! Exercise increases the level of brain chemicals that help make new brain cells and establish connections between cells to enhance learning and upgrades the capacity to learn by enhancing attention and concentration skills. It is best achieved by complicated activities such as playing tennis or taking dance class- or combination moves at Stroller Strides class!

4. Build self-esteem and improve body image as you see your fitness successes. This isn’t necessarily a change in your body shape but running a faster mile, lifting a heavier weight or using a more intense resistance band, or holding your plank longer, among others.

5. Leaves you with a feeling of euphoria known as a “runners high” and is best achieved through interval training such as sprint bursts while running, biking, or swimming

Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning. Even 10 minutes of activity changes your brain.

-John Ratey, Harvard Medical School psychiatrist and author of the book Spark: The Revolutionary New Science of Exercise and the Brain

Post-Pregnancy Challenge #10: Baby Blues

I've taken a 2 week hiatus from writing about "Post-Pregnancy Challenges" because I really wanted to do this topic justice and I just couldn't focus on it until now.

I don't have a deep personal story about postpartum depression- and for that I am SO thankful. What I can tell you is that after Monty was born I experienced what is commonly known as the "baby blues" and I'm not alone- it affects up to 80% of new moms within the first 3 weeks of having a baby. I cried for no reason, felt overwhelmed by new motherhood, and worried anxiously about every ounce gained and lost by my new baby, among other things. Sound familiar?

Up to 20% of new moms experience more severe symptoms (than those associated with the baby blues) of depression, anxiety, and worry. And an even smaller percentage may experience an even more serious mood disorder that includes obsessive, panicked behavior and possibly even psychosis. If this is what you're feeling then please get help. If you've entertained thoughts of hurting yourself or your baby- please get help NOW! Call your OB's office and tell them you need to be seen as soon as possible for postpartum depression. If you need even more urgent help call 911 or go to your nearest emergency room.

Unsure if you need to seek help? If your symptoms interfere with your daily activities, disrupting your ability to sleep or eat, or if you are feeling hopeless or helpless then it is time to contact your doctor.
**Please also note the following resources at the end of this post.

More severe forms of postpartum depression require medication and therapy. But what can you do if you got a case of the relatively mild and very common baby blues? Here are some tips from Stroller Strides Founder, Lisa Druxman:

1. Chronic sleep deprivation and sheer exhaustion don't help- so nap when your baby naps and ask a family member or friend to take over the childcare for a few hours so you can get some uninterrupted rest.

2. Exercise! It has natural mood-boosting effects!

3. Get out of the house and socialize with other moms and babies. Find a moms group near you and get involved- try a Luna Moms Club playgroup, MOPS, or search for moms groups on Meetup.com. Even better when you can get your socializing and your exercising in at the same time at a Stroller Strides class!

4. Make nutritious food choices- fruits, veggies, and lean proteins!

Resources:
*Your doctor's office, call 911, or go to your nearest emergency room
*In Raleigh: contact the Moms Supporting Moms group
*Elsewhere in the US: use the website at Postpartum Support International to search for a contact near you

If you have a story to share about your experience with this topic please feel free to comment- your experience may provide the glimmer of hope another reader desperately needs today!