Spring

Oh my gosh...where have I been. So many changes going on at Stroller Strides. New pricing, new schedule, still great workout! We are moving outside April 5th and have added new classes. We will be offering classes Monday thru Fridays every week! Woo Hoo! More options to get your fitness in! Check the website for more info. www.strollerstrides.net/bend

Get in Shape Before the Holidays!

How many of us make the New Year's Resolution to get more exercise? Why not get a jump start on fitness and begin your workout routine before the holidays start. You will fell less guilty about indulgining at holiday parties and will have more energy for all of the holiday shopping!

Join Stroller Strides now through the end of December and get 1/2 off your registration fee. Click on the Stroller strides website for more info.

www.strollerstrides.net/bend

Grand ReOpening Party

Stroller Strides is under new ownership! My name is Shannon Swedenborg and I recently purchased the Bend Stroller Strides franchise. I have been coming to class since March and loved it so much that when Debi decided to sell I jumped at the chance! I am a high school teacher who is taking time off to be home with my little boy, Owen. I am excited to take on this new adventure and hope you all come along for the ride! Join us for our Grand ReOpening Class and Party!



FREE Class, raffle prizes and refreshments!

Wednesday, September 16, 2009

9:00-10:30 am

Larkspur Park-Senior Center
1700 SE Reed Mkt RD

See you then!

Striding through summer

We're in the throes of summer and while it's been hot hot hot, it sure feels good to be outside, to push the limits and spend quality time with other moms and my kids.

I'm amazed at how great I feel after a hard workout and a morning spent laughing and talking with the moms in our class. It really gives me a boost.

If you haven't been to class in a while or are looking for a great full body workout along with some meaningful interaction with other moms, please join us. We'd love to have you!

Please visit STROLLER STRIDES of Bend to get all the details.

We're Moving Outdoors!!!

Stroller Strides of Bend is moving outdoors on Monday, May 11!

Spring is springing (believe it or not) and we're ready to head outdoors. On Monday, May 11 we will be moving to Larkspur Park (Bend Sr. Center off Reed Mkt. Rd.) This will be our summer location on Mondays and Wednesdays @ 9:15 am.

On Thursdays we will be at Compass Park in NW Crossing (on NW Crossing Drive) @ 9:15 am.

Schedule your summer exercise today before your calendar fills up. Get your SUMMER PUNCH CARD good for 30 Stroller Strides classes between May 11 & Oct. 8, 2009 for only $210. No contracts, no registration fees, just drop in and exercise!

If you have any questions, please email Debi at debis@strollerstrides.net or call 541.382.1147.

We look forward to striding into fitness with you this summer!

Supper Swapping makes life easy for this Stroller Strides mom

I recently started participating in a Supper Swapping group with 3 other moms. We each have a day of the week, my day is Tuesdays. I cook a pre-determined meal for our family and all of their families as well. They I deliver the meals and I'm done cooking for the week.

None of us had ever done this before and I can honestly say we were a bit skeptical, but we started a couple of weeks ago and it is awesome!

Personally, I am so grateful for the extra time I have each evening to spend with my kids. We can play, watch a video, clean up (not a favorite) and not worry about dinner because it's already made. It's wonderful.

Tomorrow we will get together and discuss how it is going. We also use Facebook to keep track of one another. It's great! ommunity, conversation, exercise, Extra Pounds, fitness, healthy eating, moms,

There are several books out there on the subject if you are interested. We used "The Great American Supper Swap" by Trish Berg. As a wife, mom, friend and Stroller Strides owner and instructor I am always looking for things to make my life a little simpler so I can spend my time doing the things I most enjoy. Supper Swapping has made a marked difference in my life and the life of my family.

Try it!

Stroller Strides of Central Oregon Supports March of Dimes!

I support March of Dimes and I am walking in the 2009 March for Babies. This year I'm doing a DIME DRIVE. Won't you help this year by saving your spare change and donating it?

You can donate by clicking the link above.

Thank you for your support in giving all babies a fighting chance at life!!

You ROCK!

Looking for something quick, easy and healthy to make for dinner?

Check out the new recipes that have been posted on our Stroller Strides of Bend Facebook page. These are tested recipes that your whole family will enjoy - even the little ones.

You can find them in the LINKS section.

Enjoy!

Show me your race face & get SMART

If you've ever taken part in a race or other competition you probably remember that there are 3 major stages. The start, the middle, the finish. You may also picture your face during each of these stages. The excited face at the starting line - all that potential out in front of you. The grimace when the adrenaline has worn off the the finish line is still a ways off. The relieved face when you see the finish line and you can't wait cross it. Or the face of pure joy when you realize you might actually win the race!

It is now the end of February and for many of us we're walking around with our grimace face on. We're just trying to get to the next thing. The holidays are over and we're looking down the road for what comes next. For some it's spring break, for others it's Easter. For the die-hards it's warm weather or summer. As moms it sometimes seems like an endless cycle of cleaning, grocery shopping and dinner preparation interspersed with wonderful memories and milestones as our kids grow up. (If you're like me it might be laced with major clean-ups too - read here a one year old who got into a tub of Vaseline.) This is the middle of the race. The time before the next big thing, whatever that is, arrives.

Personally, I'm in the middle of a healthy living challenge that I started with several other Stroller Strides moms in January. I am plugging along and I am seeing results from making a few key changes in my life, but there is still a ways to go. I've definitely got my grimace face on.



What keeps me going are the SMART goals I have set for myself along the way. I once participated in a cross country ski race. I'm not a ski racer but it sounded like fun. Um. Yeah. As I skied along I realized that it was a lot harder than I had expected but there was no way I could quit. So I started to make little goals for myself along the course. I'd strive to reach a tree, then pass the person in front of me, then go hard and fast for 2 minutes, then not let the person behind me pass me by. Before I knew it I could see the finish line. I got a new burst of energy and I finished strong. I didn't win, but I sure skied a great race.

It was the goals I kept setting that kept me focused and motivated. In my current challenge I have set some specific, measurable, attainable, reasonable and timely goals as I go along. One will come up in a few weeks at my son's second birthday. Another will come up just before the end of the healthy living challenge. And finally after the challenge is over I have a timely long term goal already set to keep me motivated and energized.

goals are:

• Specific
• Measureable
• Attainable
• Reasonable
• Timely

So, make yourself some goals while you are wearing your grimace face around. The only way to change your race face is to make it to the next stage. The only way to make it to the next stage is to get through the stage you are currenly in. The only way to get through it is to set some SMART goals.


Show me your race face and get SMART!

How to get back into life - after having a baby!

No Burnt Toast In 2009!

DON’T SETTLE FOR THE BURNT TOAST

by Beverly Ford

As Oh-Eight fades into our rear view mirror, it is remarkable how our psychology improved simply by replacing our calendar. New dreams - Oh-Nine!

The news can be depressing, but there is no question about it, bad news sells. However, when we look for good news we’ll discover that while going through our daily routines, there are those inevitable moments when someone comes into our life at exactly the right time and says or does just the right thing.

Then there are times when a person needs a mentor and/or professional help to dig himself or herself out of the rut they’ve dug for themselves. Clear goals are vital for our personal success.

At a two-day workshop for self-employed people that I attended, and helped facilitate, the objective was for the attendees to rediscover themselves for 2009 and create, or borrow, a slogan to reflect their commitment to improve. These words, by T. S. Eliot, are what the group collectively selected…

“ONLY THOSE WHO RISK GOING TOO FAR CAN POSSIBLY FIND OUT HOW FAR ONE CAN GO!”

While getting a haircut in Riggins, Jeanne at J Marie’s Hair Salon asked me if I had made any New Year’s resolutions. “Only one,” was my reply…

“NO BURNT TOAST IN 2009!”

If air travel was part of your holidays, you saw many children traveling, and on every flight the flight attendants gave clear instructions about the use of oxygen masks in case of an emergency...

• “If you are flying with children, secure your oxygen mask first, then help the children with theirs.”
  

Why is it that when those same parents prepare breakfast for their children, and burn the toast, the mommy generally eats the burnt toast? Are you also guilty of doing this?

That didn’t seem significant until I listened to a pastor talking about people, especially women, who have embraced the ‘burnt toast’ lifestyle because they also watched their moms make these, and other, non-verbal sacrifices. Since these women then followed what they had observed…today their ‘settled for’ existence (spouse, partner, home, work and etc.) is their daily reminder that they could have done better had they put a higher worth on themselves. Even Oprah says, “Add yourself to your priority list.” Guys are not exempt.

The pastor went on to say that treating others, but especially ourselves, with more respect goes a long way towards improving what we get, what we can offer, and who we become…as long as our egos don’t get in our way. Then he shared these familiar words…

• The first essential in good manners is consideration for others.
• The second is consideration for oneself.
• The first keeps you from walking over people.
• The second keeps you from being a doormat.

Thanks to Bev Ford for this great reminder. We all need to hear this as moms and remember that we are important, have value and must make ourselves a priority. At Stroller Strides we strive to give moms a place to practice these things each day. By spending an hour on our physical fitness we take a step closer to being the women, wives and moms we want to be.

NO BURNT TOAST IN 2009!

10,000 Steps a Success!

What a fun month we had at Stroller Strides walking out 10,000 steps each day. It was a daily conversation piece in class and everyone who participated enjoyed pushing themselves to do just a little more.

The moms who are striving for postpartum fitness really found the walking improved their fitness levels and those striving for prenatal fitness commented on how much better they are feeling with the walking.

Congratulations to all the moms who walked across December with purpose and pride. You go girls!

10,000 Steps Challenge at Stroller Strides

The Little Black Dress Club has been going strong for 2 months now. Our Ab Intensive during October was fun and transformational. Our High Intensity Wednesdays in November really put us all to the test. Now for December we're kickin' it up a notch (as my friend Emeril likes to say) by taking part in a 10,000 Step Challenge.

The goal is to walk 10,000 steps each day in December. How far is 10,000 steps you ask? It's almost 5 miles. For those who complete the challenge we will walk approximately 155 miles this month. If this sound like a lot to you I think you'd be surprised at how many steps you take during the day, especially if you have kids!

Walking has numerous benefits and we fully intend to include our class time in the day's step count. One of the most important benefits for December is not only keeping up our fitness routines but also keeping our stress levels very very low.

This challenge is something that anyone can do. It's great for amping up your postpartum fitness routine, it's a very healthy way for pregnant moms to get some prenatal fitness into their day and it's wonderful for families to do together - come on Dads, join us!

If you would like to get in on the fun, please leave a comment below and you too can be included in our 10,000 Step Challenge. Let us know what your goals are for completing the challenge. Why do you want to take 10,000 steps each day this month?

Now go grab that pedometer, lace up those walking shoes and let's get moving!!

Little Black Dress Club Approved

Making time for a workout at Stroller Strides

I have read several posts around the blogisphere lately that recommend different postpartum workouts for moms without much time. Ha! What mom has any time? I certainly don't and it's even worse with a new baby I know. There's nothing like trying to fit in a workout and a shower in between feedings right?

But instead of trying to find the quickest way to sweat a little I would encourage new moms to MAKE time for a workout. Of course I recommend Stroller Strides. The hour you spend at a class has far more benefits than just causing you to sweat. The social interaction with other adults is good for the soul. To laugh and joke and sing silly songs with other moms who are in your same boat will make all the difference in your day.

The quality focused time you get to spend with your child is priceless, especially when you return home to a sea of laundry, mountain of bills and jungle of groceries. There is nothing like spending set time eye to eye with the little miracle who is your child.

The friendships that your child will make may last a lifetime. To instill the values of health, fun and friendship from the very beginning of their life is invaluable and the memories will last forever.

I have heard some great instructors say that you give your family 23 hours of your day. Why not take just one hour to focus on you. I agree. Get rejuvenated, strong and healthy so that those other hours really count.

Childhood is fast and fleeting. If you want to make the most of it not only for your child but also for yourself then set aside time each week to focus on being your best. Find some other moms to make the journey fun and get STRIDING!

The Holiday Push Is On @ Stroller Strides

What a great play on words eh? The PUSH really is on at Stroller Strides of Bend. We've got a great group of moms who are meeting every week to PUSH their strollers, PUSH themselves and their fitness limits as we PUSH full steam ahead into the holidays.

The Little Black Dress Club is a big hit! We spent the month of October working out our abs in our Ab Intensive sessions and everybody graduated from wall sits to planks in our month-long challenge. Way to go girls! You are so AWESOME!

This month, as we look forward to turkey, stuffing and pie we're also looking forward to keeping up our momentum with High Intensity Wednesdays and some killa workouts that will make us all sweat. I'm excited. How about you?

This month's most important tip is hydrate, hydrate, hydrate.

Water is a very important part of a healthy balanced lifestyle. During the holidays, or any busy time for that matter, it is important to be very deliberate about drinking enough water. Not only does it keep all of our body systems functioning properly, it is also essential for mental performance. And what mom do you know who can afford to lose any mental sharpness?

So make sure you keep those water bottles filled ladies. Go buy yourself an early Christmas present of a pretty new bottle that you can keep with you at all times. Don't let yourself get dehydrated running errands, cooking in the kitchen, baking, shopping or entertaining friends and family. Take care of your body and you'll coast through the holiday madness!

Awesome Moms at Stroller Strides!

The Little Black Dress Club is hoppin'. We've been adding numbers to our group and it's been a lot of fun getting to know the new moms and their kids. Welcome ladies!!

Props to the moms who are jammin' in the plank challenges we've been having. It's awesome to see the progress being made. Go Girls Go!!

As we head into the last week of October and move into November it's exciting to see all the moms getting stronger, feeling healthy and moving forward with positive attitudes. I am looking forward to a great holiday season with you all. Thanks for showing up to class each day and working so hard. You are really inspiring!

Rock on Mommies!

The Little Black Dress Club is in full swing at Stroller Strides

WOW! What a week. We started the Little Black Dress Club at Stroller Strides this week and I am so proud of all the moms participating. They really stepped up to the challenge with our Ab Intensive sessions. I heard some grumbling about sore abs - woo woo. We also had several graduates, in the first week, from wall sits to planks in our Challenge session.

Congrats to Bonnie, Kim & Pippin! Double congrats to our plank challenge mamas who are making great strides in their times. Megan, Melissa & Shellie are improving by leaps and bounds in holding their planks. Way to go girls!

Thanks to Megan who suggested we play the same song every time we do our challenge in class so everyone can see how far they are getting by the gauging their progress against the song. We are definitely bringing "Sexy Back"!!!

What a great bunch of gals. I'm so proud of their hard work and dedication to making changes in their outlook and their bodies - just in time for Little Black Dress season.

Merry Christmas to us!

Little Black Dress Club

The holidays are just around the corner. Before you know it the invitations will start arriving for parties and dinners. Are you ready to don your Little Black Dress?

To be totally prepared this year at Stroller Strides we're starting up the Little Black Dress Club. This club will be active from now until the end of the year. All you have to do is set your goal and participate in the club events.

Goal: Your goal can be anything you want it to be. Ideally it would be a dress, picture of a dress or size you want to fit into. But there are no limits so strive away!

Club: For the month of October I will be offering an Ab Intensive. We will have our regular class but at the end we will do stretching then abs for an additional 15 minutes. You are free to leave at anytime but if you really want to work your core then you won't want to miss this extra time.


Wall sit / Plank Challenge: During October I will be hosting a wall sit or plank challenge. Pick your nemesis and conquer it. We will take 5 minutes at each class to work on your choice. The goal is to be able to do one of these for 5 minutes without resting. Push yourself and join in the fun!

I will also keep offering our Butte Climb class. However, so that I can spend some quality time with my kids I am moving the class to Friday's at 10 am (see NOTE for exceptions.) This will be weather permitting.
NOTE: We will walk the butte at 10 am on Friday, Oct. 3, 10, 17 & 31. We will also walk on Tuesday, Oct. 21 and NOT on Friday, Oct. 24 because I have a prior commitment that day.

Don't miss this opportunity to shine this holiday season. You can do this!

The Perfect Smoothie - Stroller Strides Style!

At Stroller Strides we often talk in our class about recipes, favorite snacks, food for our kids and how to be healthy.

We all agree that getting to class in the morning can be a challenge, especially for moms with multiple children. Here is a great way to get your mommy nutrition and be fueled up for class:

The Perfect Smoothie!

1/2 cup berries (strawberries, raspberries, blackberries, blueberries - can be fresh or frozen)

1 small banana, peeled

2/3 cup unsweetened pineapple juice, chilled (OJ also works)

1/2 cup ice

2 Tbsp. low-fat plain yogurt (I like vanilla too)

3 tsp. wheat germ or flax seed meal

Optional:

1 tsp. honey

1 scoop protein powder (I always add this!)

Put ingredients in a blender and process until smooth. YUMMY!

What's your favorite way to fuel up?

Our FREE Preview Week is coming at Stroller Strides

During the spring I held a FREE Preview Week for moms. It was very well attended and everyone seemed to have a really great time. So, I'm doing it again. Here is the info and YOU are invited!

Summer is on it's way out & that means the holidays are just around the corner. You can be ready to wear that Little Black Dress this season and we're here to help.

If you have been putting off trying a Stroller Strides class or have joined us before but would like to give it another try, please come help us kick off our FALL FITNESS FRENZY.

Stroller Strides of Bend is offering a FREE Preview Week - September 15 - 18. Classes start at 9:15 am at the foot of Pilot Butte. All fitness levels are welcome and we'd love to see you there.

All you need to bring is yourself, your baby & your stroller. We'll lead you the rest of the way with a fun, full body workout.

On Monday, Wednesday & Thursday we'll use the walking track at the bottom of the hill. On Tuesday, September 16 we will be walking UP the butte with a mini workout at the top.

Come one day or come all 4 - It's FREE!

This program is suitable for pregnant moms and mommies who are at least 6 weeks postpartum.

If you have any questions, please email me at: debis@strollerstrides.net

See you there!