Speaking of Fitness…..

Whether you are looking for a speaker for your mother’s group, play group, service & social club, or corporate wellness luncheon, I would love to talk with you about bringing my message of balance to your group.  As a former college professor, I have a lot of experience speaking to large groups.  Most importantly, I am adept at identifying my audience and tailoring my talk to their needs and wants.  I hate to have my time wasted, so I strive to deliver the most useful information in the most efficient way.  That’s no surprise to my personal training clients who know that efficient, effective workouts are my signature business.

I have several topics for which I am known on the speaking circuit.  My specialty certification in pre- and post-natal fitness means I can speak to mother’s groups about how to fit exercise into life with a busy little one.  My talk about playground fitness is a hit with play groups.  I can also speak about how to integrate fitness into your family’s lifestyle in a fun, non-competitive way.  For corporate crowds, I like to speak about ways to create an atmosphere of wellness in the workplace: ways you can get up and moving during the workday to increase productivity, employee morale, and individual fitness.   If you have a group that is interested in training for a road race or endurance event, my years as a competitive runner give me plenty of material for offering training advice and race day anecdotes.

I look forward to hearing from you and finding a way I can share my passion for living a fit and well-balanced life.  Good health and great happiness to you.

Ladies of the ATX!

Friends and clients often ask me where I buy my favorite workout clothes.  Without hesitation, I answer “Title Nine!”  Not only are the clothes great for working out, but they are well-made and fashionable, too.  Since I am usually travelling from client to client and then morphing immediately into Mama mode, I love that I can wear one outfit all day, look professional, and feel great.

On March 15 from 3-9pm, the Austin store (at 5th & Lamar) is having a by-invitation-only Bra Fit Fest. The Title Nine ‘bravangelists’ will get you into the right bra for your body and your sport, promising wrinkle-free fit, proper cup containment, good strap alignment, decreased bounce, and increased happiness.  If that’s not enough, you’ll receive 10% off your bra purchases that night.  Free snacky treat, too.  Woo hoo!  Just call Title Nine at 322-9902 to reserve your fitting time.

And at the risk of an overshare, I’m sitting here typing this post as I cool down from my morning run.  I’m wearing my favorite running bra, which I purchased at Title Nine and reach for every time I’m getting dressed to run.  Come to think of it, it’s also my favorite flying trapeze bra.  How’s that for an endorsement?

Disclaimer: While the good women at Title Nine Austin did ask me to promote the bra fitting event, the superfluous giddiness about their clothes is derived entirely from my own good experiences with them.

Wake Up!

First, wiggle your toes.

Next, circle your feet to wake up your ankles.

Point and flex your feet.

Bend your knees, hugging in one to the chest at a time.

Switch.

Bend at the waist to come up to sitting.

Breathe deep into your belly.

Bend towards your toes.

Twist side to side.

Roll your shoulders.

Swing your arms to the front, then open them up wide to the side.

Roll your head (neck).

Nod ‘yes’ and ‘no’ really big.

Let out a big giggle.

Stand up.

Now go have a great day!

The ABCs of Pre/Postnatal Exercise

As a personal trainer with a specialty certification in pre-/postnatal fitness, I’m often asked about basic guidelines for exercise during the childbearing year.  Incorporating information from the American Congress of Obstetricians and Gynecologists and my certifying body The Cooper Institute, here’s a handy reference list:

• Aerobic exercise benefits everyone—including your growing baby—so long as you are having a healthy pregnancy.
• Keeping your balance and maintaining good form are key to pre/postnatal exercise.
• Be consistent with regular exercise—3 to 5 times per week—during pregnancy.
• Drink extra fluids.  Water is best.
• Don’t exercise to exhaustion, and avoid becoming overheated.
• Stop when fatigued; get plenty of rest and sleep.
• Resume previous exercise level gradually following delivery.
• Hold off on beginning a completely new type of exercise program during pregnancy and in the first three months postpartum.
• Reduce the level of intensity and duration of exercise as the pregnancy progresses, as indicated by your body’s cues.
• Become familiar with normal changes in the body—such as joint laxity, swelling in the lower extremities, spinal alignment, and weight distribution.
• Kegel, kegel, kegel!
• Know your limits—when exercising and when stretching—and listen to your body!
• Modify exercises to fit your level of development as the pregnancy progresses.  Individualize your exercise program to your fitness and energy levels.
• Proper nutrition is healthy for you and baby.  Be aware of the need for approximately 300 extra calories/day when pregnant and 500 extra calories/day while breastfeeding.
• Be aware of decreased oxygen available for aerobic exercise during pregnancy.
• Pelvic tilts can help relieve the lower back stress felt as the uterus grows and your center of gravity changes.
• Look for qualified, knowledgeable instructors and classes that are scientifically based.
• Participate in breathing and relaxation exercises.
• Supine (on the back) exercises should be avoided in the second & third trimesters.
• Avoid all types of exercises that have increased risk of trauma to the abdominal area, such as basketball, skiing, or horseback riding.
• Be aware of unusual changes in your body such as severe nausea, vomiting, swelling, or inadequate weight gain.
• Visit your prenatal care provider regularly throughout your pregnancy.  Keep her/him apprised of your exercise program.
• Warm-Up and Cool-Down periods of 10-15 minutes each help your body safely transition to/from exercise.
• Regular eXercise can energize you while pregnant and give you positive eXpectations of life with baby.
• Pre/postnatal yoga is great for muscle tone as well as breathing and relaxation exercises.
• Now is not the time to be a zealot.  Good sense and moderation are important for fit mamas!

If you’re looking for group exercise classes just for perinatal women, come join me on Monday nights!

Plan for Success

It’s been said that failure to plan is planning to fail.

I took some time yesterday to calendar all of my workouts between now and March 23, the day of my goal race.  While it requires some thought and careful attention to how the training cycles fit in with other family events I have already scheduled, I am one step closer to achieving my goal.  Seeing the workouts every day on my Google calendar keeps my training at the front of my mind.  Also, having thought through the entire arc of my training allows me to keep a more reasonable perspective when something (work, family, illness)  inevitably temporarily derails my plans.

Running coaching is one of the services I offer.  I enjoy working with people to get them ready for a target race; moreover, I educate them about how to train to peak on race day.  Drawing on my years of experience on a self-coached competitive running club and developing my own training plans, I combine different types of workouts to make sure my clients are well prepared for their race.  If you’re thinking of running the Capitol 10K, Congress Avenue Mile, or a destination summer marathon but you need a little guidance, let me help you meet your running goals.

If running isn’t your thing, know that working with a thoughtful, detailed personal trainer can help you meet your fitness goals.  One of the ways I differentiate my personal training services from others is that I develop both short-term and long-range workout plans for my clients.  Depending on the client’s needs and wants, I provide homework assignments between sessions and accountability via shared Google calendars.  Whether it’s for myself or for my clients, I’ve seen the benefits of planning pay off time and time again.  Let me know how I can help you plan to reach your fitness goals!

Good health and great happiness to you!

 

Healthy Snacking in a Hurry

Feeling like you’re in an eating rut?  Here are some ideas for quick, healthy snacks:

• Frozen blueberries, strawberries, melon balls, mango cubes, peeled grapes, bananas—eat as is, or blend up with some OJ & low-fat greek yogurt for a smoothie
• Cucumber or raw zucchini rounds with light cream cheese or nut butter—top with diced avocado, sprouts, cherry tomato, carrot circles.  Combine colors and shapes—a fun activity with a toddler, too.
• Dried fruit—high in (natural) sugar, but often cures a sweets craving.  Added benefits of high iron (dried plums, apricots) and fiber.  Easily transportable.
• Whole grain pita wedges with hummus
• Low fat cottage cheese (can add fruit or nuts)—1/2 cup per protein-packed serving
• Nut butter mixed with oats, skim milk powder, ground flaxseeds and apple butter (or honey)—roll into balls.  Eat as is or freeze first.  
• Carrots, celery or apple with nut butter thinly spread
• Part-skim string cheese—string cheese is great because if you ‘peel’ it, it takes longer to eat than a same-size chunk of cheese
• Dried pineapple rings with a handful of pistachios—sweet and salty nirvana
• Edamame or Sugar Snap Peas—eat ‘em raw or very lightly steamed
• Frozen whole-grain waffle topped with berries or nut butter
• Low fat yogurt—as is, or add some bran cereal and berries or nuts for a full meal
• DIY trail mix- 1 cup whole grain oat or multi grain low-sugar cereal+1/4 c walnuts+1/4c dried cranberries (makes 2-3 snack servings)
• Whole grain crackers or pretzels
• No/Light Butter microwave popcorn
• Multi-grain tortilla with no fat refried beans and shredded reduced-fat cheese—microwave for 30 seconds. 
• Oatmeal—Quaker makes a ‘weight control’ variety and a ‘lower-sugar’ variety in instant that are about 150 cal/packet.  (Watch the sodium content.) These are great stashed in a desk drawer at work.  Quick whole oats are an easy at-home option that are ready in less than two minutes.
• Raw nuts—try different varieties available in bulk bins at Central Market, Whole Foods, Sprouts—about 1/4 -1/3 cup is a serving
• Rice cakes with low-fat ricotta or nut butter—if you are a salty snack person, try the cheddar rice cakes.  Not super healthy, but way better than chips!
• Laughing cow low-fat cheese wedges.  Soft and easy to spread on whole-grain crackers or flatbreads.  Easy to take with you.
• Whole grain cereal with skim milk or soy milk.  Just watch the sugar content of some cereals.

The biggest key to healthy snacking is to have good choices available and ready-to-eat.  Think COLOR—eat the rainbow every day for maximum nutrition from your foods.  And don’t forget to HYDRATE, even when you’re not thirsty. 

See www.choosemyplate.gov for a full range of healthy eating guidelines, including specific needs for perinatal women.

And while we’re talking about being healthy, remember that fitness classes for pre-/post-natal women start tonight! 

Let’s Get Fit, Mamas!

Join us for a fun and fantastic cardio and strength workout tailored for each stage of pregnancy and postpartum. Women of all fitness levels are welcome provided they have their health care provider’s clearance.  The classes are led by a Certified Pre/Postnatal Fitness Specialist who will modify exercises to suit each woman’s needs.

These circuit training classes provide a safe and effective workout as well as a venue for meeting other pre/postnatal women.  Come on out and do something good for you and your growing (or new) baby.

Class Info:
Mondays
February 6, 13, 20, 27
6.30 – 7.30pm
Get Babied!
1825 E 38 1/2 St. Austin TX 78722

$10/class

Please bring a yoga mat & a water bottle

Mama Abs “Rehab”

 

Join Certified Personal Trainer and pre-/postnatal fitness specialist Karen Shopoff Rooff for a postnatal class to restabilize the pelvis and strengthen your core muscles.   This class is for anyone who has been pregnant and given birth who wants a better understanding of how her abdominal and back muscles work together to make you mama strong.

With acceptance of the postnatal period as one of change and progression, a properly designed fitness plan allows postnatal women to effectively strengthen the abdomen and back. By learning how these muscles work together– and how they were affected by pregnancy– women learn to incorporate stabilizing work into daily life. This class will include handouts and homework between sessions so participants can continue to apply the concepts at home.    While attending all four sessions will give the most comprehensive understanding of how to rehab your abs, even one session can lay foundation work that you can build on outside of class.

Please have your care provider’s consent to take this class. Although there are benefits for moms who are ‘mature postpartum’ (more than one year since giving birth) can still reap benefits from this class, brand new moms (less than one month) can do more harm than good.

Class Info:
Mondays
February 6, 13, 20, 27
5.30 – 6.15pm
Get Babied!
1825 E 38 1/2 St. Austin TX 78722

$10/class

Please bring a yoga mat & a water bottle– see you and your mama abs there!