December will be a wacky month at Stroller Strides. Click here for a pdf copy of our schedule.

Basically- we will NOT meet 12/22 - 1/2/09 but we WILL meet every day until 12/22.

I am truly thankful to all of you Stroller Striders and I appreciate and look forward to seeing each & every one of you every morning. You guys & your babies make me happy & grateful that I get to work out with you and see the amazing changes you are all making in your life. You ladies are looking FIERCE!

Thanks SO Much for ALL of your amazing support these 3 short months we have been together. Have a great day- enjoy your meals & time with your family & then get pumped to brave the weather at Buffalo Park tomorrow.

Don’t binge drink! Women who drink infrequently, but heavily have more around the belly than regular, non-binge drinkers..


Want to cut out the bloat before putting on your LBD? Fizzy drinks have a lot of gas in them (hello fizzy bubbles) the more you drink = the more gas for you = bloated belly.

Light to moderate wine drinking can guard against ab fat (according to some studies)


Watch it sister- you should only be drinking 1 glass of wine/alcoholic beverage/day- more will help build your belly!

BBB Tip #11 Intervals are your friends!

According to an Aussie study, women who did 20 minutes of interval training 3 times per week lost more belly fat than those who did 40 minutes of moderate cardio 3 times per week. Stroller Strides is all about intervals!


UNC Chapel Hill researchers tell us that beer drinkers have thicker waists that their 6 drinks/week counterparts. Maybe its time to switch to wine?

I am looking for past & present Stroller Strides Flagstaff Mamas to help answer some common Stroller Strides questions.
If you feel one of the following questions pertains to YOU please offer an answer in the comments for this post. If you leave an answer- I will give you an amazing prize!

1. I am not a big exerciser- will I be able to do this class?
2. I exercise regularly- will this class be too easy?
3. Will my toddler stay in the stroller?
4. What if my baby cries?
5. Is it really fun?
6. Does it work?

thanks!!!

Beckie is the only lady to cop to her hamstrings hurting after class on Wed- well- I'll own up to it too- mine were sore. So this is a virtual card for her.

This is one of the cutest stationary websites I've seen- don't be surprised if you ladies see some of these in your mailbox.

Banana Blossom Press
http://www.bananablossompress.com/details.asp?id=24

Less than a week until sweet potatoes w/marshmallows, turkey, stuffing, rolls, wine, beer, mashed potatoes etc. etc. etc. etc. YUMMY!!! Want to start off Thanksgiving with a great workout (which will of course lead to guilt-free indulgence at the dinner table)? Meet NATRA at A Runner's High for their 3rd annual pre-turkey run- Thanksgiving Day 9am. Details below.

Also- join us Friday 11/28 at 9am for Stroller Strides class at Buffalo Park- this is a family class- so bring anyone & everyone that is still hangin' around your house- or come by yourself to get some family-free time & a great workout. This class kicks off our Bring a Can for a Class Week- please bring 1 canned or non-perishable item to class and get a free Stroller Strides workout 11/28- 12/3.

11/11/2008: For the third consecutive year, we will have a Thanksgiving Day run. Meet in the parking lot at A Runners High at 9 AM (northwest corner of Humphrey's and Cherry just west of Downtown) and we will do a 4 or 5 mile run in the neighborhood. Kick off your Thanksgiving Day in style!

(Copied from the NATRA website)

Researchers at Duke University found that jogging 20 miles/week burns more belly fat that 12 miles/week. Seems kind obvious doesn’t it? If you’re not a jogger here is the Stroller Strides answer- are you coming twice/week? Try three times. Coming 3 times/week? What are you doing on your off days???? There is always a way to do more, but you’re a mom- you already knew that.

You may wonder why we always do a hip flexor stretch during class-
tight hip flexors can lead to an imbalance that makes your spine arch & hips tilt out (sound familiar pregnant mamas?) which has the effect of sticking your belly out. By working our way out of postural dysfunction we can minimize our bellies- Just imagine, a smaller belly just by stretching.. Yay!

A few Christmases ago- I was a poor graduate student and decided I was going to make all of my christmas presents. I went off to Michaels loaded with ideas and proceeded to make a mosaic trivet (which turned out so badly I kept it), decorated a jewelery box for my niece and made earrings for every woman in my family with pierced ears (and even some whom I never knew didn't have pierced ears). I think I also gave everyone a scarf and/or beanie I knitted.
Despite my best intentions- I am just not that crafty. I have great ideas, but my implementation is almost always a little "off". Which is why I'm super excited to have you crafty ladies in my class- I've heard some amazing ideas from you guys everything from lavender scented eye masks to cute hats and of course- Christmas votive candle holders!

Heather has very nicely offered to take all of us ladies (crafty or not) into her house and help us make christmas votive candle holders- we don't need to bring anything with us- just ourselves & kids if you can't pawn them off on someone else.. :)
WHEN: Tomorrow 11/20 3PM
WHERE: Heather' house
If you need directions call or email me (info on our website).
WHAT: You don't need to bring anything and you will leave with a present ready to go!!!

By using balance in the exercises we do, we depend on all of the tiny little stabilizer muscles in our body- most of which are in our core. The more we work our core the stronger our abs (all of our abdominal muscles) will become.

Your latissimus dorsi muscles (middle back) work with your core to help your posture (the straighter you stand- the less pooch you have!). We work lats almost every day in Stroller Strides class- pay attention next time you’re in class- how many times do I say “and this is also using/getting your lats/mid-back”.

In class, do moves using one leg and one body at a time (alternating)- the extra work you do to stabilize your body will strengthen your abs. Out of class, squeeze in your belly whenever you pick something up (hello baby!), get out of bed/chair/couch etc. Try it for a week- see how your lower back feels. I DARE YOU!

While this picture is a bit goofy it demonstrates how easy it is to change your body just by tightening your abs! Look at the curve in her lower back on the left side versus the right. Still wonder why your lower back hurts? Look at that picture on the left- that is most of us- suck it in- your back will feel better & your tummy will look better- instant tummy tuck!

Save 30% at the Gap & they will give a portion of their proceeds to the Boys and Girls Clubs of America. GAP gave over 1.3 million dollars away at their last event.
Click here and print out the barcode- you can print & use as many times as you'd like!

Sale ENDS Tomorrow- Sunday 11/16- so get shopping!

Check out the newest member of the Stroller Strides Flagstaff family- Fit4Baby. Just like Stroller Strides, Fit4Baby is a 60-minute total body workout focusing on cardio, strength training and balance. Fit4Baby is just for pregnant mamas- no babies, no strollers.

We will meet Thurs at 4:30pm and Sat at 11am at Synergy Fitness (next to Brandy's in the Safeway shopping center).

Planning on getting pregnant again? Know a pregnant friend? Already pregnant again? Come check out this awesome class and learn the amazing things your pregnant body can do.

Also- check out Fit4Baby Flagstaff's blog! www.fit4baby-flagstaff.blogspot.com

According to the American Journal of Clinical Nutrition, women who do total body strength training at least twice a week decreased overall body fat and gained less ab fat than those that didn’t. Hello Stroller Strides- every class is a total body workout- so give yourself a pat on the back....or the belly.. :)

Today is World Diabetes Day.
I woke up to NPR this morning telling me that every 10 seconds someone dies as a result of diabetes and 2 people are diagnosed with the disease. Yikes!

Diabetes is the 4th deadliest disease around the world, and the disease can lead to renal failure and cardiovascular disease. 50% of people with diabetes will die as a result of cardiovascular distress and 10-20% of renal (kidney) failure- and this will happen 5-10 years earlier than the average population.

According to the International Diabetes Federation up to 80% of Type 2 diabetes is preventable by adopting a healthy lifestyle (everyone, say it with me "good nutrition and exercise").

My husband's uncle whose doctor told him he was on track to get Type 2 diabetes decided one day to change his life- he googled his disease and found a diet recommended by Dr.'s, consulted his Dr. and took the steps to start eating right, he started walking & working out- and when we saw him this summer not only did he look amazing but he was 1) off blood pressure meds 2) was told by his Dr. that he was no longer at risk for acuiring the disease. Now- this is just a story from my family- don't take my story as medical fact etc...

Sound familiar? If you come to Stroller Strides class you hear me say this every day. Make your abs work more & you will appreciate the results.



Don’t get stuck in the crunch rut! One of the most effective ab exercises is the bicycle- it works more than just your rectus abdominis (6-pack). Lay on your back, legs up, knees bent at 90 degrees, hand behind your head & slowly bring your opposite elbow to opposite knee. And of course, suck in your bellies while twisting. Click here for a video of this exercise.

You ladies missed a fantastic Moms Night Out last night- Heather & I were treated to amazing facials (seaweed for her, chemical peel for me), hand and body scrubs, a lip treatment & some foot rubbing. Not to mention yummy wine & appetizers. We were bummed that many Luna Moms missed this great night (OK, maybe we were secretly happy since it meant more fun stuff for us!) and you ladies will be jealous when you see how great we look on Friday.

Huge thanks to Shauna for taking the time to share all these great products with us! It was great & my face feels so great without the cornflakes on top. And of course, thanks Heather for having us at your house!

I am sending a survey out to Luna Moms Club members today and the 1st person who completes it will win a prize! Remember, it will be anonymous so please be honest!

BBB Tip #2 Increase amount of weight-bearing exercise

Non weight-bearing exercises (biking, swimming etc.) are effective ways to burn calories as well as the only exercise appropriate for some people, but if you can- add in some running, walking and jumping to burn more calories from your midsection (Scott Fisher, RD, director of the Fitness Center at Fairleigh Dickinson University).

Wanna save 25% at Zen Baby????
Here 'ya go.....

Save 25%**	Save 25% on 1 regular priced item. Sales do not apply. Not good with other offers. Coupon not valid on strollers or play kitchens. **Save a tree, don't print this email out. Just bring in this promo code to benefit from this sale: zborg1108.
Offer Expires: 11/18/08

Also- Absolute Bikes is having their model-year closeout sale on bikes- there are AMAZING deals to be had right now- go stop by there new store (where Joe's Place used to be) and check it out!

I love BOB strollers and think they are the only stroller you need. They fold up & fit into any sized car and are perfect for the terrain around town & the BOB Revolution with its pivot front wheel can fit into ANY store in downtown Flagstaff- even the dualie (trust me, I've tried). And then, you can lock down that pivot wheel for Stroller Strides class.

At one of the many recent weddings I've been to, I was asked by a pregnant friend if she could get by with only buying one stroller and I went on for a LONG time about how I only have my BOB & have never had a problem. I think she thought I was a bit crazy, but with the carseat adapter you can start using your BOB as soon as your baby is born. Hopefully, it is obvious from this picture that Lily loves BOB too.

Our friends at BOB are holding a contest for a free BOB stroller. All you need to do is submit a video of your giggling baby- the best video wins! Check it out!!

If you don't win the contest head on down to Absolute Bikes & get yourself a BOB- yes, they are expensive, but they have amazing resale value- a quick look at Craigslist shows them being sold for about $100 off the original price! What other piece of baby equipment could you say that about? Support our local businesses- they are the same price online & you can have it NOW!! Zen Baby also sells BOB strollers.

Please don't think my love of BOB came about because of Stroller Strides' partnership with the company- my relationship with Stroller Strides actually came about because of my love of BOB- seriously..

It is too early for Advent calendars so we are starting our own countdown to the Holidays- between now & Dec. 25th I will post a new “Bye-bye Belly” hint & tip each day (in addition to other Stroller Strides Flagstaff news). Feel free to follow all of them exactly, modify them to your needs or just ignore ‘em! I know, its no free piece of yucky calendar chocolate, but maybe just one of them will speak to you, fit into your life and help you in your quest to lose the baby belly.

Not much of a surprise here- quick-fixes don’t work (unless its a pair of SPANX- they work great!), according to a study completed at Wake Forest University people who workout and monitor calorie intake reduce ab fat-cell size by 18% compared to those who just dieted.

Now remember, I’m not a advocate of dieting, BUT lowering calorie intake is an easy thing to change- and it is usually a lifestyle change. Don’t fall victim to high calorie, easy, drinks- watch the amount of juice, soda, 'vitamin' water and fancy cocktails you imbibe and you will be well on your way to cutting calories.

BEVERAGE COMPARISON

                             SERVING SIZE   CALORIES    SUGAR
BEVERAGE                           (OUNCES)               (GRAMS)

Regular Cola (Coke, Pepsi)           12          143        40
Low-Calorie Cola (Diet Coke,         12           1          0 Diet Pepsi)
Tonic Water                          12          124        32
Club Soda                            12           0          0
Orange Juice                          8          110        21
Fruit Punch (Minute Maid,             8          120        25
Hawaiian Punch) Diet Lemonade (Crystal Light)         8           5          0
Vitamin Water                         8           50        13
Skim Milk                             8           91        12
Reduced-Fat Milk (2 percent)          8          122        12
80-Proof Liquor (Rum, Gin)          1.5           97         0
Regular Beer                         12          145         0
Light Beer                           12          110         0
White Wine                            5          120         1
Red Wine                              5          120         5

I'm not sure about any of you, but I am on a serious non-rice, grain kick lately. My two newest favorites are barley and quinoa (keen- wah). I usually buy just what I need in the bulk section at New Frontiers & find that to be the easiest and most affordable way to do it- unless you're at Trader Joes where they sell boxes of quinoa for cheap.. Ahhhh Trader Joes...but thats a whole different post back to the recipe for this week:

Or at least we are getting closer... Thanksgiving is approaching quickly and we all know the holiday parties that follow all too closely behind. And with parties, comes fancy outfits- for some of us that may mean our 'nice jeans' and 'good clogs' and for others that means, a Little Black Dress (LBD). Whatever your holiday outfit looks like chances are, you want to look Hot! Hot! Hot! in it, which leads me to our newest journey in Stroller Strides- the Little Black Dress Club (idea and name 'borrowed' from the lovely Deb in Bend, OR). If you've been to class during the past 2 weeks you're a member of the club! Free with your membership in the LBD Club you receive 5 extra minutes of ab work in every class and at least 1 class per week that is, by design, more challenging.
Since Halloween we've been working on holding a plank position (or wall sit) for 5 minutes and listening to JT as we do it and I just know those of you coming to class regularly will be amazed at how long you can hold a plank by Christmas. You'll be challenging folks on the street to plank offs- actually, that would be a fantastic party trick (not sure I'd reccomend it in your LBD though)....

I must say ladies- I hope you notice it yourselves, but just in case you haven't... You all are looking fantastic, it is obvious to me each & every one of you are making some serious fitness gains. And there are some seriously hot legs showing up at class lately... Don't you just love lunges?!
See you Tomorrow!!!!!

Ok. Ok.. Not really... BUT since Cherished Image is featuring Santa portraits (by appointment)..it made me think about the Holidays and taking Lily to get her picture with Santa..Which made me think about going to the mall....at Christmas.... and waiting in line to sit on sometimes-sketchy-Santa's lap. Check out their website, and click on"Galleries" and "Santa" to see how adorable their pictures are and find one more reason to support our local, talented mamas. Happy Holidays!!!! :)

Almost half the mamas in class this morning (our 1st at the Skydome!) have already voted, but for those of you that haven't... The polls open at 6am tomorrow so get out there & VOTE!!!!

Also- as of right now we are only having class 3 times/week this winter. If that totally bums you out vote in our newest poll (to the right of this entry) and if there is enough outcry you may just change the world (in this case- your Stroller Strides world). :)

See you MON, WED, FRI 9:15AM at the NAU SKYDOME, park at the Kiwanis Park right across the street..

Friday's Halloween class was a spooky good time. Enjoy the photos of our hot mamas workin' it out- pumpkins & all.
Hope everyone had a great night last night!!!
Don't forget to vote in the poll for a new class time- if you want one. Vote to the right of this post. See you all on Monday!!!!

Winter Schedule starts on MONDAY 11/3

We will meet at the NAU Skydome Monday, Wednesday and Friday at 9:15AM and there will not be classes on Tues & Thurs.

If the weather is nice, we will walk around outside, if not we will be in the dome.
Parking- I was told it was OK to park in the Skydome lot, but if you don't want to risk getting a ticket park at the Kiwanis Park right across the street.