Archive for the 'Uncategorized' Category

Rebrand, reboot, redirect

July 24, 2012

I realize it has been some months since my last blog post; I have been quite busy. To stay posted on some pretty exciting things coming at you from Skoogfit, check out my new website and follow my blog there. I will no longer be using this format to communicate with you, dear reader.

Much love,



Make it Memorable.

May 25, 2012

Aside from July 4th weekend, Memorial Day weekend is the great American barbecue extravaganza. Before going all-out this weekend, plan a little health into yours. If you’re hosting:

  • Substitute hi-calorie beef with meaty fish chunks, like tuna, swordfish, salmon or halibut
  • Soft-shell crab is in season! Marinate in lemon & olive oil, then grill it up 5 minutes each side.
  • Nix hamburgers in favor of white-meat, low-fat turkey or chicken patties. Garnish with avocado instead of cheese. YUM!
  • Dig your teeth into shrimp & veggie kebabs. enjoy with corn on the cob sans butter.
  • Salad recipe calls for mayonnaise? Sub with vinegar and oil.

Going to someone’s barbecue?

  • Have a healthy snack beforehand so you can control your noshing.
  • Ask the host if you can bring a side dish: bring your favorite mixed greens salad loaded with veggie goodness like asparagus, tomatoes, carrots and peppers.
  • Bring watermelon or in-season berries in lieu of ice cream.
  • Pack your favorite park toy like frisbee, bocce ball or a football. Burn those calories instead of consuming too many!

Dear Skoogfit

May 3, 2012

Dear Skoogfit,
Now that I am 6 weeks post partum, do you have any exercises that will strengthen my pelvic floor muscles? I have been reading online and am getting mixed reviews on whether I should even be lifting weights if I feel that my pelvic floor has weakened…any tips would be great!

After a vaginal birth, many women complain of a weakened abdominal wall and pelvic floor. Some may be recovering from episiotomy tears, diastasis recti, or C-section recovery, so a gentle and conservative approach when beginning an exercise routine is key.

Assuming this 6-week post-birth mother has received doctors’ clearance to work out, she should begin with a few basic stretches on a daily basis, holding each pose for 30 seconds, minimum:

Additionally, she can begin her training regimen right where she left off prior to giving birth. If she walked, she should take that back up again. Hit the weights while pregnant? Hop right back on that horse! She should perform kegels to strengthen the actual pelvic floor muscles, but I believe that strength training while performing the drawing-in maneuver is much more effective at strengthening the core than crunches, kegels or any other ‘core’ exercise.

A good, basic strength training program will include:

She should also do overhead press and pushups if she has no shoulder issues (breastfeeding can wreak havoc on a woman’s posture and rotator cuff). Balance and core stability training should be basic, but gradually increase in intensity over time. She can begin with:

  • elbow plank
  • hip bridges
  • 1-arm/unilateral strength work, like a 1-arm row or 1-leg balance deadlift

When it comes to training the post-natal client (or anyone for that matter), I’m a firm believer in listening to your body. Some women give birth and lace up their running sneakers 3 weeks later. Some aren’t ready until 12 weeks post-birth. Have patience. Know that your fittest days are ahead of you. I promise!