Happy New Year, everyone! So much to talk about..
First off, winners of the Fitness Takes No Holiday challenge:
1st place...Marisa
2nd place...Emily
3rd place...Eri
Prizes were donated by Together in Motion, Music Together, and Magic Beans. Great job ladies, and I'm proud of everyone who took time out for themselves and exercised!
I'm super excited for our next challenge, which is totally different. Are you ready to take your fitness to the next level? It's very important that you sign up for one of the "pre-screening" slots during the first two weeks of January...during this time I will administer a few short fitness assessments (results are kept between you and me)...then in March I'll administer them again...and you'll be amazed at the results. Ideally two moms will sign up for each slot, so one can keep an eye on the kids while the other focuses on the "tests." The slots can be found on meetup...to get your first choice, don't delay!
Restore the Core
New eight week session begins Wednesday, January 6th at 7:30. Cost is $80 ($70 if you have a current SF membership). Sign up the first night of class.
Moms Night Out
Join us Friday, January 8th for Indian! This place came up at the last Moms Night as having the best Indian food around. Bring a friend...she doesn't have to be interested in StrollerFit...just someone who could use a night out too! All the details are on meetup
Mom and Tot Book Swap/Play-date
Wednesday, January 20th at my house, starting at 3:00. Bring two books: a gently used kids book that you're tired of reading, as well as an adult book you're ready to pass along. We'll enjoy tea, hot chocolate, and a relaxing afternoon together. Feel free to come late if you're working, baby's napping, etc. We'll do the swap around 4:00.
Please let me know if you have any ideas for future play-dates or moms nights!
Here's to an awesome 2010,
Catherine
Thursday, December 31, 2009
Wednesday, December 9, 2009
Restore the Core can also help with bladder control
Guest Author: Mary Beth Knight, President of StrollerFit
Many women experience bladder control issues during pregnancy and after childbirth. Our babies sure are cute, but do we have to suffer? NO!
The pelvic floor, or a weak pelvic floor I should say is the reason for such problems. If the pelvic floor muscles lose their strength the bladder loses control.
Did you know that there are TWO types of muscle in the pelvic floor? One is slow twitch and its job is to support the pelvis for long periods of time, just like your calf muscle which allows you to stand for long periods of time.
There is also fast twitch fibers found in the pelvic floor, and these fibers act as an "extra closing force" to prevent leakage from the bladder when you sneeze, laugh, cough, lift heavy objects or have to "hold it" before finding a bathroom near by! IT is these muscles that can be damaged and forced to become inactive during and after childbirth.
The fast twitch fibers of the pelvic floor fire as a reflex. Meaning, you don't think about contracting them, they just do it. Before childbirth, if you had to sneeze, these fibers contracted prior to your sneeze to prevent leakage. However childbirth and something called "reflex inhibition" can render these muscles useless after the baby is born.
Reflex inhibition is a protective reaction the body has towards injury. Your pelvic floor muscles were injured during delivery, if allowed to be called into action before they healed from the birth, further damage to them could have taken place. Therefore, to allow them to heal, the body shut them down... but what happens to a muscle when it isn't used for a long period of time? We lose it!
This is exactly why we HAVE to retrain the pelvic floor, and every other muscle that was mistreated, underused or overused during pregnancy!
Not only does pregnancy and childbirth weaken the pelvic floor, but so does being overweight! Every extra pound that a woman carries is felt by her pelvic floor. Extra weight causes the pelvic floor muscles to fatigue and increase the risk of incontinence.
All of this information was taken into consideration for the exercises found in restore the core. It is why we place a the mommymuscle fit 'n fun balls between our knees and squeeze them!
Women all over the country are able to run, jump, sneeze and hold it! If someone you know has these issues, RTC can solve them! (but only as long as they CONTINUE to perform the exercises) the issues will return after a few months on not exercising the muscles!
Hope that gives you some insight into why RTC really helps with bladder control!
Many women experience bladder control issues during pregnancy and after childbirth. Our babies sure are cute, but do we have to suffer? NO!
The pelvic floor, or a weak pelvic floor I should say is the reason for such problems. If the pelvic floor muscles lose their strength the bladder loses control.
Did you know that there are TWO types of muscle in the pelvic floor? One is slow twitch and its job is to support the pelvis for long periods of time, just like your calf muscle which allows you to stand for long periods of time.
There is also fast twitch fibers found in the pelvic floor, and these fibers act as an "extra closing force" to prevent leakage from the bladder when you sneeze, laugh, cough, lift heavy objects or have to "hold it" before finding a bathroom near by! IT is these muscles that can be damaged and forced to become inactive during and after childbirth.
The fast twitch fibers of the pelvic floor fire as a reflex. Meaning, you don't think about contracting them, they just do it. Before childbirth, if you had to sneeze, these fibers contracted prior to your sneeze to prevent leakage. However childbirth and something called "reflex inhibition" can render these muscles useless after the baby is born.
Reflex inhibition is a protective reaction the body has towards injury. Your pelvic floor muscles were injured during delivery, if allowed to be called into action before they healed from the birth, further damage to them could have taken place. Therefore, to allow them to heal, the body shut them down... but what happens to a muscle when it isn't used for a long period of time? We lose it!
This is exactly why we HAVE to retrain the pelvic floor, and every other muscle that was mistreated, underused or overused during pregnancy!
Not only does pregnancy and childbirth weaken the pelvic floor, but so does being overweight! Every extra pound that a woman carries is felt by her pelvic floor. Extra weight causes the pelvic floor muscles to fatigue and increase the risk of incontinence.
All of this information was taken into consideration for the exercises found in restore the core. It is why we place a the mommymuscle fit 'n fun balls between our knees and squeeze them!
Women all over the country are able to run, jump, sneeze and hold it! If someone you know has these issues, RTC can solve them! (but only as long as they CONTINUE to perform the exercises) the issues will return after a few months on not exercising the muscles!
Hope that gives you some insight into why RTC really helps with bladder control!
Friday, December 4, 2009
Do you refuse to sacrifice your Weight, Health and Sanity During the Holidays?
With the craziness of the holiday season, sometimes your health, weight management, and sanity take a back seat. But it doesn't have to be that way! I just purchased an amazing program from a favorite health counselor and she was gracious enough to let me pass along a few tips that resonated with me:
1. The average person puts on 5 pounds from Thanksgiving to New Years. Doing the math, that's 500 calories a day (a skipped workout, a few drinks, or some holiday goodies, and it's easy to see how that adds up!)
2. Her program gives really practical solutions to combat that weight loss, but the one that resonated the most for me was having a well stocked kitchen full of healthy foods. Greens will help reduce sugar cravings because they have magnesium in them. If you find your sweet cravings are totally out of control during the holidays, make sure your meals have some sort of sweet veggies in them, like cooked carrots, sweet potatoes and turnips. If you find yourself hungry a lot during the holidays, making soup is crucial to helping fill yourself up.
3. Some of the things that make the most difference are the easiest to do. Drink tons of water and SLEEP! Now I'm a bit of a night owl, but I'm trying to go to bed earlier these days because lack of sleep adds to more sugar cravings.
I highly recommend this program! It helped me feel organized and optimistic about the holidays. If you want to know more, it can be purchased here:
1. The average person puts on 5 pounds from Thanksgiving to New Years. Doing the math, that's 500 calories a day (a skipped workout, a few drinks, or some holiday goodies, and it's easy to see how that adds up!)
2. Her program gives really practical solutions to combat that weight loss, but the one that resonated the most for me was having a well stocked kitchen full of healthy foods. Greens will help reduce sugar cravings because they have magnesium in them. If you find your sweet cravings are totally out of control during the holidays, make sure your meals have some sort of sweet veggies in them, like cooked carrots, sweet potatoes and turnips. If you find yourself hungry a lot during the holidays, making soup is crucial to helping fill yourself up.
3. Some of the things that make the most difference are the easiest to do. Drink tons of water and SLEEP! Now I'm a bit of a night owl, but I'm trying to go to bed earlier these days because lack of sleep adds to more sugar cravings.
I highly recommend this program! It helped me feel organized and optimistic about the holidays. If you want to know more, it can be purchased here:
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