As you know, I was stung by a wasp earlier this week. Or a bee. Or maybe a hornet. Look, I’m a city girl — I don’t do entomology. Sheesh. The point is that I’m still traumatized and clearly it is in my best interest to stay inside behind firmly shut doors. Unless, of course, there’s a bee inside the house. Then I’ll show you some serious suicide dashes. Until then, you should probably just listen to Nat. ~Rebecca
by Natalie Kerr
Have you ever been that mom standing in the grocery aisle or bank line listening to frustrated grunts from inside the stroller? As mothers we need to read this cue as keep strolling mama! So, I ask all of you mommies out there, how fit is your stroller? Does it only see the light of day when you need a bag of milk or are you a trailblazer? Well, the good news is that either way stroller fitness is the surefire way of getting to Fit Avenue fast. What I as a mom love about stroller fitness is that I can stroll to all my favorite iPod tunes and groove out a great workout with scenic views. The best thing about stroller fitness is that the stroller and the darling inside act as a form of resistance to our aerobic workouts. All the equipment you need to reap the benefits of stroller fitness is a stroller, a park or scenic route, sunscreen, water, tunes and, of course, your little one. Now that you have all your gear, here is a sample of your next stroller session.
Stroll YOUR WAY to FIT Avenue Workout
On the Move Warm-up (7-10 mins)
Walk 30 secs + 30 secs shoulder rolls X3
Walk 30 secs + 30 secs arm circles X3
Walk 30 secs + 30 secs toe taps X3
Walk 30 secs + 30 sec walking lunges X3
Walk 30 secs + 30 secs squats in place
Speed stroll (20-25 mins)
The point here, mommies, is to work at your own pace and always use the talk test as an indicator of how hard you are working. You should always be able to talk. If you can’t talk slowdown your pace. If you can sing easily pick up the pace.
Some options to use in the Speed Stroll are a brisk walk, jogging, skipping, side gallops, running, jogging up and down stairs, hills or bleachers.
Remember that if you are a beginner Stroller Mama you may entirely use a brisk walk. If you’re more advanced you may mix it up. Listen to your body; it won’t steer your stroller wrong.
Cardio cool-off (2 – 5mins)
Repeat on the move warm-up
Muscular and core strength
Use picnic tables or benches to do 3 sets of 8-12 reps of leglifts, modified pushups, triceps dips and abdominal crunches.
Final stretches (can be on a table, standing or sitting on grass)
Head/neck rolls, inner thigh stretch, ankle rotations, side stretches, forward folds and deep breathing.
Safety Cues:
Always drink water before, during and after workout.
Do not use light frame strollers suitable only for car seats(any other stroller is fine).
Always check the weather and prepare accordingly for you and your baby. eg humidex, sunscreen, stroller rain cover, baby hat, bug net for stroller etc….
Benefits of stroller fitness:
Safe and effective
Fresh air, sunshine and FUN
Full body exercise
You can do it alone, with a friend or Mommy group
It calms your little one and helps with their sleeping habits, giving you a much needed break.
If you have any questions about performing any of the exercises do not hesitate to email me at fit_maven@hotmail.com. Enjoy your next stroll to FIT Avenue!
Note: All new mommies should wait 6-8 weeks post natal before beginning an exercise program and always consult their physician prior to returning to exercise.All new mommies should listen to their bodies and work within their own limits.
Natalie Kerr has been a Can-fit Pro personal trainer for 10 years, a Zumba and LMI BodyPump fitness instructor for 4 years and a Fitness Club Manager for 6 years. She is also a new mom.