Drink More Water!
When pregnant and breast feeding you need 60+ ounces of liquid a day. You will hear this so much that water will begin to not sound good anymore. Try making yourself a spritzer when you have had enough of the plain tap version. Add a splash of juice to sparkling water for a refreshing, hydrating change.
Always carry water with you when you are on-the-go so you can sip throughout the day (using an aluminum or stainless steel reusable water bottle is best for your health and that of the environment – brands such as SIGG or Klean Kanteen are great options).
Fitness Tip: Train for a "child friendly race/walk" with your child. Set periodic, attainable, goals (distance, time, exploring new terrain like a hilly park) to keep it interesting and challenging.
Stroller Strides® Chicago
Tuesday, November 11, 2008
Sunday, November 9, 2008
10,000 Strides Challenge
As moms, we know how busy the holiday season can get. It is so easy to veer off track of your fitness program and begin making excuses. This year at Stroller Strides, we have created a fun team challenge to help you stay active through the crazy holiday season.
Introducing the 10,000 Strides Challenge!
GOAL: To walk 10,000 steps per day for 6 weeks over the Thanksgiving through New Year’s holiday.
COST: $5 (which covers the cost of your pedometer)
PRIZE: Knowing that you got through the holiday season being healthier and more active! The winning team will also win Team Stroller Strides jerseys.
Wearing a pedometer, you will track how many steps you take each day. This will be a team competition- teams of 3 will be organized and each team will select a team captain and team name. The team captain will be responsible for keeping track of each team member’s results and emailing the total steps walked by the team each week to Jackie.
Think 10,000 steps sounds like a lot? I bet you would be surprised how many steps you walk a day just being a mom. You will wear the pedometer from the time you get up in the morning, until you go to bed at night- including Stroller Strides class! If you take part in other physical activity where you can not wear your pedometer, you can visit the website http://walking.about.com/od/measure/a/stepequivalents.htm to calculate your steps.
The Challenge will begin on Monday, November 24th and end on Sunday, January 4th.
Getting started:
-If you would like to sign up for the 10,000 Strides Challenge, complete a registration form and return to Jackie no later than Friday, November 14th.
-Select your team- if you need help finding a team, just let us know!
-Get to know your team mates and select a team captain.
-Create a fun team name.
-Email Team Name and Team Members to Jackie at jackied@strollerstrides.net by Friday, November 21st.
-Talk with your team mates and set some goals (ex. Everyone walks at least 10,000 steps each day), discuss your other fitness goals and be prepared to encourage each other along the way!
Introducing the 10,000 Strides Challenge!
GOAL: To walk 10,000 steps per day for 6 weeks over the Thanksgiving through New Year’s holiday.
COST: $5 (which covers the cost of your pedometer)
PRIZE: Knowing that you got through the holiday season being healthier and more active! The winning team will also win Team Stroller Strides jerseys.
Wearing a pedometer, you will track how many steps you take each day. This will be a team competition- teams of 3 will be organized and each team will select a team captain and team name. The team captain will be responsible for keeping track of each team member’s results and emailing the total steps walked by the team each week to Jackie.
Think 10,000 steps sounds like a lot? I bet you would be surprised how many steps you walk a day just being a mom. You will wear the pedometer from the time you get up in the morning, until you go to bed at night- including Stroller Strides class! If you take part in other physical activity where you can not wear your pedometer, you can visit the website http://walking.about.com/od/measure/a/stepequivalents.htm to calculate your steps.
The Challenge will begin on Monday, November 24th and end on Sunday, January 4th.
Getting started:
-If you would like to sign up for the 10,000 Strides Challenge, complete a registration form and return to Jackie no later than Friday, November 14th.
-Select your team- if you need help finding a team, just let us know!
-Get to know your team mates and select a team captain.
-Create a fun team name.
-Email Team Name and Team Members to Jackie at jackied@strollerstrides.net by Friday, November 21st.
-Talk with your team mates and set some goals (ex. Everyone walks at least 10,000 steps each day), discuss your other fitness goals and be prepared to encourage each other along the way!
Monday, November 3, 2008
Weekly Tip- Eat a Rainbow of Foods
A general rule when it comes to food is the brighter the better because the color pigments of foods are where all the vitamins and phytonutrients are found. Potatoes and jicama are some of the few natural white foods. Most often, if a food is white, it has been processed in some way, i.e. white bread & sugar. White is not a color of the rainbow, so eating a rainbow of foods will help you increase fruits and vegetables in your diet and reduce the processed foods in you diet. What foods make up the rainbow?
Red: tomatoes, strawberries, raspberries, beets, red peppers, radishes, pomegranate
Orange: oranges, persimmons, yams, butternut squash, carrots, apricots
Yellow: onions, yellow peppers, Yukon potatoes, spaghetti squash, sweet potatoes, bananas
Green: kale, broccoli, spinach, asparagus, lettuce, green peppers, herbs, peas, green beans, kiwi
Blue: blueberries, blackberries, blue potatoes, acai berry
Purple: eggplant, grapes, figs, plums
Challenge your kids to find the rainbow on their plate!
Fitness Tip: Take the family dog out for a walk together, or if your child is old enough, give him this daily task (or more than once a day - even better for both child and dog!). If you don’t have a dog, help your child arrange to walk a neighbor's dog
Sneaky Tip: Think your little one won't eat Kale? I mix a handful of fresh kale in with a strawberry banana smoothie- put it in a colored sippy cup with straw and they will never know! You can't even taste it. Do this with your own smoothie's to up your veggie intake. Here's my recipe: 1 c. milk, 1/2 c. frozen strawberries, 1/2 frozen banana, 1 c. fresh kale, 1 scoop vanilla protein powder, 2 T flax meal. Blend and enjoy.
Red: tomatoes, strawberries, raspberries, beets, red peppers, radishes, pomegranate
Orange: oranges, persimmons, yams, butternut squash, carrots, apricots
Yellow: onions, yellow peppers, Yukon potatoes, spaghetti squash, sweet potatoes, bananas
Green: kale, broccoli, spinach, asparagus, lettuce, green peppers, herbs, peas, green beans, kiwi
Blue: blueberries, blackberries, blue potatoes, acai berry
Purple: eggplant, grapes, figs, plums
Challenge your kids to find the rainbow on their plate!
Fitness Tip: Take the family dog out for a walk together, or if your child is old enough, give him this daily task (or more than once a day - even better for both child and dog!). If you don’t have a dog, help your child arrange to walk a neighbor's dog
Sneaky Tip: Think your little one won't eat Kale? I mix a handful of fresh kale in with a strawberry banana smoothie- put it in a colored sippy cup with straw and they will never know! You can't even taste it. Do this with your own smoothie's to up your veggie intake. Here's my recipe: 1 c. milk, 1/2 c. frozen strawberries, 1/2 frozen banana, 1 c. fresh kale, 1 scoop vanilla protein powder, 2 T flax meal. Blend and enjoy.
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