Do you have some personal fitness goals for 2009? ~ Do you need a little 'extra' motivation/incentive? ~ Would you like a little (healthy) competition?
Join Stroller Strides®’ National "Get Fit Challenge"!
This will be a 3 month long FREE challenge February 15th - May 16th to see what changes you can make in your life to create a healthier, stronger, leaner you! Just think, you've already got the exercise part down (you may just need to step it up a notch or two at class) so now you just need to add in the proper eating habits. The best part is that you will have your fellow Stroller Striders encouraging you along the way so you are sure to succeed! The person who loses the most % of body fat points will be our "Get Fit Challenge Winner".
Are you up for it?
DETAILS
Email Jackie Dorris NO LATER than Friday, February 6th at jackied@strollerstrides.net to sign up. Once we have a final count of participants, we will send out a sign-up for the Hydrostatic testing. Testing will be done on Thursday, February 12th beginning at 10:30 am at the Windy City Fieldhouse.
What is Hydrostatic body fat testing? (“Dunking”)
Hydrostatic body fat testing is the most accurate and reliable method of determining your body composition. By weighing you on the scale and underwater while taking your height, age, bone structure, gender and the water temperature into account we can accurately determine your percentage of body fat and lean mass. This degree of accuracy will give you the best and most complete information regarding your body and what it requires to lose fat and/or build muscle.
SUPPORT IS PARAMOUNT! Start telling your family and friends that this is something you are doing and that you need their support. Maybe your husband even wants to jump aboard the healthy lifestyle train with you? Make your health a priority…your family is counting on you!
SET UP AND VERBALIZE REALISTIC GOALS: Where would you like to see yourself in 3 months? This goal is different for everyone. We all have very different body types and everyone has a comfortable zone that they should be at. Know what that is for you and make it a healthy, reachable goal.
THE WINNERS will be the persons who lose the most % of body fat points. This makes it fair for ALL body types, sizes and shapes to compete against each other in this challenge. PLEASE make sure you understand this.
EXAMPLE -
Person 1 starts out at 40% fat, and drops down to 30%, they've lost 10% fat,
but only 25% of their total body fat percentage.
This is how it is figured..... (.10 divided by .40 = .25)
Person 2 starts out at 20% fat, and drops down to 10%, they've lost 10% fat,
BUT 50% of their total body fat percentage
This is how it is figured..... (.10 divided by .20 = .50)
Person 2 would be the winner.
THE COST for the challenge is $60.00 total per person (paid to Body Fat Test) for 2 body composition tests (one before the challenge & one after). Everything else is completely FREE!
SELF MOTIVATION: We will take care of giving you fantastic workouts at your Stroller Strides classes but the self motivating part comes with your eating. You are on your own here because we are all so different and our likes and dislikes vary, you need to know what works best for you. We will give you healthy recipe ideas and suggestions every week for the duration of the challenge. Remember, this is NOT A DIET but a lifestyle change that you commit to making to see results.
YOU AND STROLLER STRIDES AS A TEAM: You may NOT hire a trainer to help you during this challenge. You can attend Stroller Strides classes as much as you want and work out on your own as much as you want aside from classes at home or at a gym if you wish. You must be a current Stroller Strides member, instructor or playgroup captain to enter the challenge.
*NOTE: Before embarking on any fitness program, it is strongly recommended that you consult with your physician. Stroller Strides does not guarantee any specific results with this challenge. You must be at least 6 weeks postpartum to participate in the Challenge. Pregnant moms are not able to participate.
If you are interested, please email Jackie Dorris at jackied@strollerstrides.net for a registration form. Registration is due on Friday, February 6th.
Stroller Strides® Chicago
Thursday, January 29, 2009
Monday, December 1, 2008
Weekly Tip- Fish, Pregnancy & DHA
Many pregnant and nursing women become fearful of fish & shellfish because some types contain high levels of mercury. Mercury is a metal that can harm the brain of your unborn baby - even before it is conceived. Fish however is a great source of protein and omega-3 fatty acids. DHA is a fatty acid important to your baby's developing brain. Fish is one of the best sources of DHA. So don't cut fish out all together. Eat low mercury fish 2-3 times per week up to 12 oz total for the week. You may also want to consider taking an omega-3 fatty acid supplement that has been third party tested not to contain mercury (Nordic Naturals is a trusted brand). So how can you reap the benefits of eating fish without the dangers of mercury? Follow these tips.
Don't Eat: - Swordfish - Tilefish - King mackerel - Shark - Raw or uncooked fish or shellfish (e.g. clams, oysters, scallops). - Refrigerated uncooked smoked fish (labeled Nova-style, lox, kippered or jerky)
Eat Up to 1 Serving (6 ounces) per Week: - Tuna Steaks - Canned albacore or chunk white tuna - Halibut - Snapper
Eat Up to 2 Servings (12 ounces) Per Week: - Shrimp, crab, clams, oysters, scallops - Canned Light Tuna - Salmon - Mahi Mahi - Pollock - Catfish - Cod
Check before Eating Fish caught in Local Waters- State health departments have guidelines on fish from local waters. Or get local fish advisories at the U.S. Environmental Protection Agency Web Site. - If you're unsure about the safety of a fish from local waters, only eat 6 ounces per week and don't eat any other fish that week. Eat a variety of small, young non-fatty fish.
Source: U.S. Food and Drug Administration; Center for Food Safety and Applied Nutrition
Fitness Tip: Chart your fitness progress as a family and set goals. Post a chart in a common area, and give each other stickers for reaching goals.
Don't Eat: - Swordfish - Tilefish - King mackerel - Shark - Raw or uncooked fish or shellfish (e.g. clams, oysters, scallops). - Refrigerated uncooked smoked fish (labeled Nova-style, lox, kippered or jerky)
Eat Up to 1 Serving (6 ounces) per Week: - Tuna Steaks - Canned albacore or chunk white tuna - Halibut - Snapper
Eat Up to 2 Servings (12 ounces) Per Week: - Shrimp, crab, clams, oysters, scallops - Canned Light Tuna - Salmon - Mahi Mahi - Pollock - Catfish - Cod
Check before Eating Fish caught in Local Waters- State health departments have guidelines on fish from local waters. Or get local fish advisories at the U.S. Environmental Protection Agency Web Site. - If you're unsure about the safety of a fish from local waters, only eat 6 ounces per week and don't eat any other fish that week. Eat a variety of small, young non-fatty fish.
Source: U.S. Food and Drug Administration; Center for Food Safety and Applied Nutrition
Fitness Tip: Chart your fitness progress as a family and set goals. Post a chart in a common area, and give each other stickers for reaching goals.
Tuesday, November 11, 2008
Weekly Tip
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.
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.
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.
Friday, October 24, 2008
Weekly Tip
Healthy snacking is a great way to maintain energy levels throughout the day and decrease the chance of “binge eating” at the next meal (snacking is “good” not “bad” activity – as long as it is done in a healthy manner). Keep a variety of bite-sized munchies available at all times for quick on-the-go snacks for the whole family. One thing to keep in mind is a combination of protein and a small amount of carbohydrate help balance hunger and keeps blood sugar steady. Here are some snack ideas which meet this criterion:
· Hard boiled eggs & whole wheat toast
· Pear and string cheese
· Smoothies (choose small size)
· Mixed nuts and dried fruit
· Chips & salsa
· Soup and crackers
· Carrots and hummus
· Toast with almond butter
· Instant oatmeal with added flaxseed, raisins, walnuts
· Apple and peanut butter
· Whole wheat crackers and cheese
· Non-fat yogurt with granola
· Low-fat chocolate milk and graham crackers with peanut butter
· LUNA or LUNA Sunrise bars for mom
· Clif Kid ZBaRs or Twisted Fruit for the kids
As moms know all too well, kids love to interact with their food! So, give them some dipping options like cherry tomatoes or carrot sticks in hummus, celery sticks in peanut butter. They’ll have fun and eat at healthy snack at the same time!
Fitness Tip: Go for a family walk/stroll after dinner.
Wednesday, October 22, 2008
Mom's With a Mission
What is “Moms with a Mission”?Women, especially moms, are invaluable change agents. LUNA Moms Club, powered by Stroller Strides, harnesses this power through its “Moms with a Mission” mantra. Our goal is to provide a platform for you to help better the community where you live and play through organizing and inspiring your LUNA Moms Club members to share information and to participate in activities focused on giving back to children, families and the environment. Not only will you be making a huge impact in your community but through your actions you will be teaching and inspiring the next generation to do so as well.
Quarter 4 Mission: Family Nutrition and Fitness
Without immediate intervention, this generation of children stands to be the first in history to have a shorter life span than that of its parents. Mothers are the primary decision makers when it comes to providing healthy foods, snacks and encouraging adequate exercise for their families. LUNA and Stroller Strides are passionate about educating our moms (and dads!) to make informed choices and model the behaviors that will help their children develop life-long habits. This Mom’s with a Mission initiative is about empowering mom with resources and knowledge about nutrition and healthy eating, while bringing awareness to the issue of inactivity and obesity in our youth. We believe these changes begin at home with mom. Through the choices parents make, they can inspire a generation towards health and fitness.
Did you know?
-That this is the first time in history when a generation is expected to live shorter lives than their parents
- One of every three kids is at risk of becoming overweight
- 92% of elementary schools in America do not offer physical education
- Eating the 12 most contaminated (non organic) fruits and vegetables each day, on average, exposes you to 20 pesticides each day
- Organic frozen vegetables are just as good for you as fresh
- Women who choose organic meat and dairy have more nutrients in their breast milk
Without immediate intervention, this generation of children stands to be the first in history to have a shorter life span than that of its parents. Mothers are the primary decision makers when it comes to providing healthy foods, snacks and encouraging adequate exercise for their families. LUNA and Stroller Strides are passionate about educating our moms (and dads!) to make informed choices and model the behaviors that will help their children develop life-long habits. This Mom’s with a Mission initiative is about empowering mom with resources and knowledge about nutrition and healthy eating, while bringing awareness to the issue of inactivity and obesity in our youth. We believe these changes begin at home with mom. Through the choices parents make, they can inspire a generation towards health and fitness.
Did you know?
-That this is the first time in history when a generation is expected to live shorter lives than their parents
- One of every three kids is at risk of becoming overweight
- 92% of elementary schools in America do not offer physical education
- Eating the 12 most contaminated (non organic) fruits and vegetables each day, on average, exposes you to 20 pesticides each day
- Organic frozen vegetables are just as good for you as fresh
- Women who choose organic meat and dairy have more nutrients in their breast milk
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