I remember being really bummed when I was working, because all of the cool mommy & me classes were during the day. Didn't these people realize working moms wanted in on the fun too?!
Well, Stroller Strides Flagstaff has heard you working mamas!

Our evening class starts TONIGHT! Meet at Buffalo Park at 5:15pm. This 6-week session will meet Tue & Thurs 5:15-6. Please pre-register at www.strollerstrides.net/flagstaff. If you are already a Stroller Strides member, join us at class for no additional charge.

I started going back to the gym as soon as Lily was 8 weeks old (the minimum age for the day care there). Although I had major reservations about putting my delicate little newborn into a crazy toddler-germ-rich environment, I was so unhappy with my post-baby body that I was willing to risk it. It worked out OK- for the 1st 20 minutes, just long enough for me to get really involved in the weights class that I was doing, and then I could hear her screaming. Literally- from down the hall. It wasn't long before a harried day care worker came into the room to search me out. And that was the end of my workout. I kept trying, and although it got better, I never once got through my whole workout.

If only I'd known about Stroller Strides! :)

Even if I couldn't make it to a Stroller Strides class, I could've used the resources found on the website and in Lean Mommy to get a great workout in, at home with my baby.
Here is a favorite: the baby chest press! You can hang out & play with your baby while getting in some great chest work!

Starting Position
Lie on your back on the floor, holding baby's body firmly (beneath his arms). You and your baby should be face-to-face. Ensure baby's head is stable and engage your abdominals by pulling your belly button in towards your spine.

Action
EXHALE: Supporting baby's midsection, slowly push baby upward, extending your arms towards the ceiling, keeping your elbows slightly bent. Hold for a few counts. INHALE: Slowly lower baby back down to your chest level to complete one rep. Aim for 1-3 sets of 10-15 repetitions.

Special Instructions
Safety should be your main concern, for you and the baby. Make sure that baby is totally secure in all movements. If any exercise is uncomfortable or too strenuous with baby, try it without baby first. Keep your spine in a neutral position. Don't lift head off the floor during this exercise. If your lower back comes up from the floor at all during the movement, then raise your legs (bent) into the air to keep your back flat throughout the entire movement.

Get the Strength for Motherhood!

Will you be here on the 4th? Wanna feel like a Rock Star & get free stuff? If your answer is YES! than come join us in the 4th of July parade.

Email Beth ASAP so she can reserve a spot for you!

bethsabol@strollerstrides.net

Yummy! We went to the end of Boulder's walk & bike to work week last night & although the films we were there to see left a lot to be desired I was turned on to this awesome product: Justin's Natural nut butters. Basically it is just peanut or almond butter in a squeezy packet. The pb has a touch of honey and the almond a hint of maple. They are a perfect healthy , organic snack that fills you up and keeps kids busy without the mess. I am a total believer and now just need to find them in Flag. www.justinsnutbutter.com

One my many favorite things about Stroller Strides and Lean Mommy is that you learn all of these easy, effective and efficient exercises - that you can do anywhere!
Lily & I started our day with a beautiful run, walked around town and while I'm stuck in the hotel during Lily's nap i've done crunches, a set of planks, bicycles, lunges, squats, push ups & triceps. If I remembered my tubes I would have done a whole class!
Just because your on vacation doesn't mean you need to stop your fitness routine. Walking and running are fantastic ways to see a new place, I have found some great coffee shops & restaurants by accident on runs.
In a new city? Grab the stroller & get out there-or better yet check out a Stroller Strides class!
At the lake? Get in the water & swim, go on a hike - challenge your hubby to a plank or butt-buster-off!
At a resort? Go for a walk in the morning & through in some lunges!
You can do it!!!

One of my favorite teachings from LEAN class that is also found in Lean Mommy, is the idea of making the better choice. Not the BEST choice, but the better choice. You may ask "why wouldn't we try do our best?" and my answer is that often , trying to do your best leads to deprivation and as we all know- no one likes feeling deprived.
It is much more sustainable to make the better choice in situations. Example: we've been on the road since Sunday and my husband loves fast food. So instead if McDonalds as we were leaving town, I convinced him to stop at Subway - a much easier place to find good choices. Yesterday, when Wendy's was our only choice I got a wrap off the dollar menu and just had a few of Tom's fries. You don't need to deprive yourself in order to stay on track.

Have fun at Dara's Bushmaster Park class!

Think you need to join a gym to workout?? You don't! One of my favorite parts of Stroller Strides is the fact that we are outside- another favorite part is that the exercises we do can be done ANYWHERE- you don't need fancy equipment or a huge chunk of time. In fact, once you learn a few basic moves you can get a great workout in without leaving the house. People look at me like I'm crazy when I say it, but you really can get a great calf workout in while standing in line at the grocery store (just do some heel raises (toes in, toes out & parallel feet)).

Lean Mommy is a fantastic resource for workouts that can be done; with your stroller, wearing or holding your baby or my favorite chapter "The Mom-just-has-a-minute Workout". Here is a move we can all do (once we've gotten the OK to start exercising again). If your baby is too big for a front pack, through them in a backpack or a big kid can just ride 'piggy back'.

Now, I don't mean YOU literally- especially if losing 100lbs would put you back at your 1st grade weight. :) Imagine you were 100 lbs overweight- think you could lose it? On your own? Using only diet & exercise?

And she started the amazing social networking site, bookieboo, which I've told you about before. Bookieboo has become this amazing place for real moms to talk to each other about their struggles, successes, goals etc. There are over 40 fitness, wellness & lifestyle contributors on the site, including Stroller Strides' own, Lisa Druxman. If you haven't been there- check it out, become my friend & a part of the Stroller Strides group.

In addition to Bookieboo, Leah and Fiona (The Bantering Blonde), have started a radio show called MomActive. Their show will focus on staying fit & living a healthy lifestyle- all while being a mom! Don't miss their 1st show Friday 6/19 at 11am PST.

My all-time favorite quote from Leah is one that I completely identify with:

"I don’t do the exercise for me, I do it for my family. I’m a better mom and person when I’ve worked out. I’m more patient, loving, and of course have more energy. The days I haven’t exercised are like mornings without coffee…I’m an absolute shrew. I do it for them, and that is my motivation."

If you're on twitter make sure you are following me and Leah! She is hosting a twitterparty on Thurs 6/18 5-8 PST to celebrate the new show- so 'tweet in'.

Google any ‘diet’ and you will be offered hundred of quick fixes- promising to help you lose that weight FAST! Google ‘healthy weight loss & maintenance' and I can pretty much guarantee you will see the word “food diary”.

Ah, the food diary- if you want to lose or maintain a healthy weight- you really can’t do it without a writing it all down.
Why? Because you need to be accountable and knowledgeable about what and why you are actually consuming. According to Lean Mommy:

“Making small changes is actually easier than dramatic overhauls. But changing patterns and habits does take focus, patience and practice. You won’t get a quick fix this way. But you will get lasting results” (p. 24).

A food & fitness diary is the cornerstone to understanding yourself and from that understanding- making changes.

What is a Food & Fitness Diary?
- All you need to start this diary is a notebook. The most effective diary has the following entries: Day, Time, Location, Feeling Before, Hunger Scale, Meal/Activity, Food & Portions, Other People, Feelings After, Hunger Scale. Click here to download an example.

- You do not need a fancy “food diary”, but if you want one, Lisa Druxman uses & recommends FitBook

How do You Use a Food Diary? Identify
- Write down what you eat IMMEDIATELY after eating t
- Be detailed & honest- do not ‘forget’ to add things like “finished baby’s grilled cheese”
- Fill out your diary at least 5 days/week for 2 weeks

Ok, I wrote it down, Now What? Analyze
- Look at what you wrote down: are there any patterns? What triggers eating or skipping exercise?

I don't know if anyone out there is like me, but I'm a bit of a slacker when it comes to Father's Day and now that I have to worry about my dad, my father-in-law and my husband- sheesh! Thankfully, a Fit4Baby mama-to-be is coming to the rescue of all us slackers.

Join us at the Wine Loft on Thursday at 6pm for a Stampin' Up! party.

Sharon will have 5 different designs for us to create cards with- each card is $1. What an easy, fun way to get all of your Father's Day card issues out of the way! :)

The Wine Loft, despite it's name, offers many different beverages- so if you're not into wine or alcohol in general you'll be OK!

Please RSVP to Beth, so we know how many folks to expect!

Quick! What is the most powerful tool used to create a healthy lifestyle?
The food you eat? No.
How much you workout? No.
More powerful than any food you eat or any exercise you do, are your feelings about yourself.

Think about that for a minute. The MOST powerful tool you have to change your life- is your brain and how you feel and think about yourself.
Ever hear of a self-fulfilling prophecy? Basically, if you think it- you will achieve it. You think you’re a fat, ugly, loser? You’ll become one. Think you’re a fit, fabulous, fun, energetic & healthy woman and mom? You’ll become one.

Sounds simple, right? Just change the way you think about yourself? Well, if you’re anything like me, the way you think about yourself is something that began early in your childhood, was magnified 10 times in adolescence and young adulthood and is now simmering beneath the surface. What can we do to change how we think about ourselves? Lean Mommy gives us some ways to start:

1. Focus on Strong Points
If you’re going to pick apart your body, pick a part and think about how much it does for you. I have big legs, but MAN are they strong. They help me run up hills, play ‘froggie’ with my daughter and entertain my family with my ‘beautiful’ interpretive dances.

2. Be What Your Loved Ones See
Have you ever seen the bumper sticker “Please let me become the person my dog thinks I am” - well BECOME that person. Your kids think you are the most beautiful, fun, smart person in the world. BE that person. Create a ‘rosy’ picture of yourself- don’t let your kids see you worried or doubting yourself. Don’t talk badly about yourself in front of anyone, especially your children.

3. Look Gently in Mirrors
If you avoid mirrors- stop! Look at yourself, but look at yourself kindly. Instead of focusing on the bad parts- check out how proportionate your body is- your bum wouldn’t look as good on anyone else. :)

4. Keep Scales in Check
Weighing yourself weekly can be a great way to keep yourself on track, or in check BUT if you find yourself weighing yourself obsessively or having an emotional reaction to your weight- throw that scale out the window! As Lisa Druxman says, “your tombstone is not going to read, ‘Judy Smith, mother of three, weighing in at 155 pounds’..”

5. Reframe Self-Defeating Thoughts
Don’t like your body? Don’t let it know that! Trick yourself into loving it by telling yourself you love it- whether it’s daily affirmations in the mirror or just being kind to yourself- respect & appreciate your body & you’ll want to treat it better. Think of exercise as FUN not TORTURE and it will quickly become fun!

6. Watch What You Say
Each & every negative remark ingrains body-bashing deeper. Don’t allow yourself to make negative comments about your body or talk obsessively about dieting or calories. Talk about yourself they way you want your kids to talk about themselves.

7. Change Your Tapes
As we learn in LEAN and as LEAN Mommy describes- Our EVERY behavior stems from the desire to feel good or to avoid feeling bad. Make good eating something you love- make it pleasurable. Instead of thinking about exercise as something you ‘have to do’ think about how you feel afterwards.

You came out of pregnancy with a different body. And I’m not just talking about the things you immediately think of (boobs, belly, hips etc.). Your body’s accommodations for the extra weight of pregnancy led to adjustments in how you held yourself and if you don’t work to re-balance your muscles this can lead to poor posture for life. This poor posture can add to the daily strain your back experiences.
The work that you do every day as a mom contributes to the problem. Think about your day so far- can you count how many times you’ve bent over? Picked something up? Held someone/something on your hip? Just bending over can be stressful for your spine because discs between each vertebrae get compressed- when you’re tired, distracted or in a hurry you can forget to use proper form when bending or lifting.

What can you do about it? Targeting the weaker, overstretched muscles and stretching the tight, over-active muscles can establish better muscle balance. In addition to muscle balance think about how you lift things- do you use your legs? Do you drop the rail on your child’s crib when you reach in to pick them up/lay them down? Exercises from Lisa Druxman’s amazing book, Lean Mommy and Stroller Strides classes can help get you back into proper alignment, a great place to start is the Chest Stretch and Baby Plank.
Chest Stretch
Starting Position
Stand in a comfortable position, legs staggered, abs engaged, knees slightly bent, toes pointing forward. Grab the ends of the resistance band and extend your arms overhead, keeping your hands in line with the shoulders, elbows soft, palms facing forward (not pictured).
Action
Pull your arms further apart to open up the chest and allowing the band to move further behind your head. Your wrists might rotate slightly outward, but try to keep your wrists in line with your forearms. Breathe steadily. Hold stretch for 10-30 seconds, repeating 1-3 times.

Baby Plank

Starting Position
Begin this exercise by kneeling over your baby with your knees and forearms on the floor. Your elbows should be placed directly below your shoulders. Keep your feet together and your spine (including your head and neck) in a neutral position. Your feet should be touching or no more than an inch apart.

Action
Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Try to hold the position for 15-30 seconds in the beginning, working your way up until you can hold the position for 3 minutes or longer. Repeat 1-3 times.

After almost 6 grueling weeks of putting themselves & their families first, the mommas have completed the Healthy Momma Challenge!!

And our winning team is: Team Couponsense (Team 3).

Our team 3 winners are: Kim B., Kim M., and Shawn! Congrats ladies!!!!

Overall Points:

Team 3: 10,140
Team 2: 9,278.5
Team 1: 7,145

Kim B. wins a cut & color by Lauren at her new salon Daisy Bedelia's, Kim M. wins a massage from Massage Bliss and Shawn wins a manicure/pedicure. Enjoy it ladies!!

HUGE Congrats to all the Healthy Mommas: Kim B., Kim M., Shawn, Lynn, Heather, Sarah, Jess, Maricel, Patti & Penelope!

Some of these Mommas highlights include: completing triatholons, keeping food diaries, eating healthy meals with their family & without the TV, active family activities, throwing parties, taking time to meditate/pray/be by themselves, spending quality time with their friends, family & partner, going on runs, sitting with their husbands drinking wine & watching the sunset, etc. etc. etc. Doesn't that sound nice? :)

What can you do to put yourself 1st this week? And as my ladies on the Real Houswives of NJ know, "Happy Wife, Happy Life".

"You Go Girl!" is a phrase made famous by Riki Lake, but I think, loved (and maybe despised) by women everywhere. Personally, I've always loved it as I think it is the perfect way to celebrate strong women doing amazing things!

This Winter, when we went down to the Sedona Marathon I saw a flyer in my goody bag from this awesome sports clothing company, Go Girl Sports and I'm happy to announce they are a new partner of Stroller Strides Flagstaff! Click on their logo, in the partner section of the blog, to visit their website and check out thier amazing clothes. Here is a little more about this Phoenix-based, mommy-run company!

Created by women with a passion for fitness and a desire to look good while at it, Go Girl Sport offers women's athletic apparel with an edge. Featuring moisture wicking fabrics and micromesh inserts for superior breathability, Go Girl Sport products perform as good as they look.

Here is your complete list of Summer Fun here in Flagstaff!

(Wed) Concerts in the Park

Grab your friends, family, blankets and chairs for a good time at the City of Flagstaff's Concerts in the Park series! Check out the local musicians on six Wednesday nights in June, July and August starting at 5:30 p.m.

http://www.flagstaff.az.gov/index.aspx?NID=1251

(Thurs) Music on the Square

Flag Live is extremely happy to present our yearly Thursdays on the Square concert series featuring the finest in local and regional artists. Sound expertise is provided by Downtown Browne Productions and partial sponsorship by Sakura Restaurant and the Radisson Woodlands Hotel in Flagstaff.
All performances are from 5–7 p.m. and are totally free, taking place at Heritage Square in downtown Flagstaff on Aspen Ave. between San Francisco and Leroux streets.

http://www.thursdaysonthesquare.com/

(Fri) Movies on the Square


http://www.flagdba.com/newyears

(Sun) Farmers Market (Starts this weekend!!)
The Farmers Market is back- in a new location and with an additional day! Starting this Sun 6/7 the FCM will be at the Flagstaff City Hall parking lot 8-12 and Wednesday nights (4-7) at St. Pius Church (4th & Cedar). This is the place in town for fresh, local & affordable produce & products.

http://www.flagstaffmarket.com/

Of course, if music, food & movies aren't you're scene there are also programs at The Arboretum, Museum of Northern Arizona, Willow Bend, miles & miles of beautiful trail to run, hike or bike on, ice skating at Jay Lively, take the Scenic Skyride at Snowbowl, and many, many more.

No one said that eating healthier would be easier. But here are some tips that will save you time in your quest for more nutritious meals.

When making dinner, make twice as much — keeping the extra for lunches the next day. If you are cooking two chicken breasts, you might as well cook four. If you are making salad, pull out a to-go container and throw an extra serving in it for the next day.

If you plan ahead and cook 'in bulk' you have no excuse not to eat well.

One of my favorite Lisa Druxman blog posts of all times is titled, "Mama Wants Her Abs Back",
and isn't it the truth!

After you get over that 1st huge body hurdle of shedding the extra pounds- you start to look around & see just how your body has changed as a result of that beaming cherub(or screaming banshee, depending on your child) you brought into the world. For most of us those changes can be as small as some more butt cushion, bigger boobs or larger feet (not to mention the ubiquitous mommy 'pooch'). The great thing about most of these changes is that we can do something about them! We are not 'trapped' in our new body- although trust me, I know it feels that way sometime.

The belly is a focal point for a lot of us moms and besides the perceived esthetics of the area, your core is the FOCUS of strength for your whole body. Ask someone the day after their c-section how easy it is to walk up stairs.... Our core powers us in our everyday movements, it protects our back and allows us to literally have the strength for motherhood.

So to honor our core, and let's face it- love ourselves in our bathing suits, Stroller Strides Flag is proud to announce our new Power Core class. This class will be a 60-minute cardio & core focused class that promises to make you aware of all that your tummy does for you.

Don't worry! This isn't another thing you need to fit into your schedule, for the month of June Power Core will take place every Friday at Buffalo Park. See you there!!

A huge "Thank You" to all the moms who came out to Bushmaster Park this morning- we had a great time & a great class taught by the fabulous Dara Marks Marino!
I've got a ton of great pictures to post tomorrow so stay tuned!

You can, by redeeming a coupon from the Pampers diaper website. Pampers is a proud partner of Stroller Strides. This coupon is valid for all moms who have not previously taken a Stroller Strides class. The Stroller Strides Flagstaff website has information about classes and our schedule can be found at www.strollerstrides.net/flagstaff.

I am totally pumped for tomorrow's Grand Opening at Bushmaster Park!!! If you've never been there Bushmaster is an awesome park! Tons of paved trails to walk on, lush grass, shade & a playground!
We'll see you at the ramada near the playground- look for the Stroller Strides banner!!!

To save time, pre-register online at www.strollerstrides.net/flagstaff- just click on the Bushmaster Park class link!