Running Shoe Information »

Motion Control

In the shoe industry, “motion control” is the label that manufacturers apply to their most corrective shoes. As the name suggests, the shoes are built to limit excess motion, or over pronation. Over pronation tends to happen in flat feet – where runners’ arches collapse. Flat feet (and consequent over pronation) are a problem for walkers and runners – because when your arches collapse too much, your knees and ankles torque inwards.

Motion control shoes have a thick mid sole made of harder material, built to correct your gait so that your stride doesn’t roll inward as your weight transfers from your heel to your toes. They tend to be on the heavy side, and because of this, are generally a pretty durable shoe.


Stability has gradually become a generic term in the footwear industry for shoes that don’t have any sort of corrective support. These shoes are designed for runners who do not over pronate or under pronate. These shoes are the hybrid between Cushion shoes and Motion Control shoes and have...


The Myths and Facts of Prenatal Fitness »

MYTH: You shouldn't workout during pregnancy if you were not previously engaged in an exercise program prior to becoming pregnant

  • ACSM states a healthy woman may continue with her regular exercise regimen or begin a new program during pregnancy.
  • If you have not exercised prior, start slow and build up gradually.
  • Consistency is most important.

FACT: Exercise may prevent gestational diabetes

  • Exercise has an insulin like effect on the muscles causing blood sugar levels to drop.
  • 3-5% of pregnant women will get Gestational Diabetes.
  • REGULAR exercise is one of the most important factors in prevention!
  • Small meals, include protein, reduce sugars.

MYTH: You should cut back exercise in the last trimester

  • You might cut down the intensity, but you should remain consistent.
  • It's important to continue at a similar RPE throughout the pregnancy.

MYTH: Pregnant women should not exercise more than three times per week

  • ACOG recommends 30 minutes or more of moderate...

Exercise the First Six Weeks After Delivery »

Do you wonder what kind of exercise you can do after having a baby? Well, always check with your doctor first, but these recommendations should guide you along as you regain your strength after baby.

General recommendations:

• Begin Pelvic floor rehab immediately: Kegels

• Weeks 0-2: Focus on gentle activity, begin pelvic tilts and small abdominal crunches

• Weeks 2-4: short walks, duration 5-15 minutes

• Weeks 4-6: maintain routine, don’t rush progression

Your goals in your first 6 weeks are rest and recovery and to bond with baby. Exercise should be stress relieving not stress producing. Don't focus on weight loss quite yet. Instead, adopt healthy lifestyle behaviors that can significantly impact your health for decades.

Generally, you can resume exercise if uncomplicated delivery at your 6-week check up. Build up slowly and gradually. Stop if it causes pain, dizziness or fatigue. Stop exercise if it causes increase in bleeding.

With C-section delivery, start with gentle movement. It aids circulation and healing. You can...


Postpartum Depression »

Postpartum depression (PPD) is a real illness caused by changes in biology, psychology, environment and hormones. PPD is the most common complication of childbirth. You are not alone. PPD affects up to 20% of new mothers anytime in the first year after delivery. You are not to blame. PPD can affect any new mother regardless of age, race, income, education and/or marital status. You can feel better with help. PPD can be treated with self-help techniques, social support, counseling and medication when necessary.

Signs and Symptoms

A new mother experiencing postpartum depression might have one or more of the following symptoms:

  • Feel sad, hopeless, overwhelmed
  • Feel anxious or panicky
  • Regret having a baby
  • Have trouble sleeping, even when baby sleeps
  • Think her family would be better off without her
  • Fear leaving the house or being alone
  • Isolate herself from friends and family
  • Have unexplained anger or irritability
  • Fear she might harm herself or her baby
  • Have trouble coping with daily...

How to Choose a Jogging Stroller »

Did you know that your jogging stroller may be the longest lasting piece of baby equipment in your home? Unlike many baby products that your baby outgrows in a short time, a good jogging stroller can carry you from newborn well through early childhood. So, it’s important to find the right one for you. Here are some things to look for.

Swivel / Fixed Wheel – We suggest a swivel wheel for its turning ease. You can literally turn it with one hand. A traditional fixed wheel jogger has to be pushed on the back wheels to turn. But for longer runs, you want a fixed wheel. The ideal stroller can be set as fixed or used as a swivel.

Reclining Seat – When baby is happy, mommy is happy. Look for a jogger that can recline back in case your little one wants to take a nap.

Infant Adaptor – Many of the jogging strollers now have adaptors so you can put your car seat in it right from the start.

Wheel Size – Bigger wheels are generally best for heavy runners or rough terrain. Smaller wheels are better for walking on smooth surfaces.

Height – Check the height...


Exercise after Cesarean »

Exercise after Cesarean

Fact : One in four babies born in the United States are born cesarean section. (That’s about 1 million deliveries per year)

Cesareans have been part of human culture since ancient times. According to Greek mythology Apollo removed Asclepius, from his mother's abdomen. The term is commonly believed to be derived from birth of Julius Caesar. Roman law under Caesar decreed that all women who might die in childbirth must be cut open; hence, cesarean. No matter the origin, the fact is that cesareans account for nearly 30% of births in the United States.

Cesarean birth is the birth of a baby through surgical incisions (cuts) made in the abdomen and uterus.

There are multiple possible reasons for Cesarean including:

· Multiple Birth

· Failure to progress

· Concern for baby

· Problems with placenta

· Previous cesareans

After delivery, you can expect the hospital stay to be anywhere from two to four days. It takes a few weeks to heal abdomen. It’s not uncommon to feel:

· Mild cramping



Looking for classes in Northern Colorado? Check out the new FIT4MOM NoCo

Check out the new FIT4MOM NoCo

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