Livestrong Program at the YMCA

Today was a graduation day for me. I graduated from the LiveSTRONG program at the YMCA!

This free program is for cancer survivors. The whole family is able to enjoy the Y's amenities for those 3 months for free. Since it is a free program, the YMCA has annual fundraisers to help keep this program free. The Greater Louisville YMCA has several branches to choose from for the program. Fortunately, the Y closest to me had times that fit in with my schedule: every Tuesday/Thursday for 90 min in the morning.

The program is 12 weeks and focuses on cardio, strength, and flexibility. It starts where you are fitnesswise and works towards your goals.  Every cancer patient has their own unique journey and recovery story. This program helps address the weaker areas to "Recover Strong" as they have as the slogan on the back of the shirts. I was fortunate enough to be able to start the program a month after my surgery. Having only surgery and already a runner, I knew I was ok in the cardio area, but needed help in strength and in the flexibility - especially my neck area.

The first two times you meet with the Livestrong coordinator are pretty casual. You get to know one another, share your story, and  might be able to meet a few of the other participants. You also have pre-assessements that measure your resting HR, cardio during a 6 min walk with post HR check, balance test, some flexibility testing, and percent body fat.

Our typical meetups including waiting for everyone to arrive and then start some cardio. We all did 30 minutes, but this could be less if needed. We had treadmill, elliptical, cycling, and rowing to choose from each time. Once the cardio was over, we headed to the strength component. This was individually based. We all started with the machines that our coordinator help set up the right starting weights and correct positioning for the machine. As we moved along in the program, Kate, our coordinator, offered up some additional strength training exercises that would help meet our goal. I was interested in the free weights and TRX, so I was able to get some instructions and tips on that area to continue building my strength after the program. Once we finished strength training, we stretched. This is really where I made some great headway with the flexibility in my neck.

Kate was there to help, but it was really us that had to put in the effort and dedication to reach our goals. My goals were to be able to swim - which meant I had  my mobility back in my neck and to be a stronger runner than before. I have been able to swim a couple of times, so that goal was met. My neck is definitely sore after the swims, but I can do it. Based on my post assessments (the same as the pre-asessments), I am stronger than I was. I gained 4lbs of muscles. My 1 rep max on both my chest press and leg press both increased significantly. I can already tell a difference in my running on the trails. My arms feel stronger and my legs can endure longer.

I am thankful I was able to participate in such a great program. Yes, there were times I did not want to go, so it was nice to have someone to meet there excited to see you and how you were progressing. Meeting up with other cancer survivors and hearing their journeys was also inspiring.

If you or someone you know is a cancer survivor, make sure you find a Livestrong program or something similar to participate. My mom, a 5 year colon cancer survivor, participated in a similar program. She had it all during treatment: surgery, radiation, and chemo! Her program introduced her to a gym as she was never a gym goer and made her so much stronger. She continues to participate in regular classes now. If you have any questions or think I could help in some way, please shoot me a message. Going through cancer and recovery is not easy, but having an ever growing support group can only make you that much more stronger.

Part II: TBT - Biking

For the next 2 TBT (Throwback Thursdays), I will be sharing my background and thoughts of each of the 3 sports (swimming, biking, running) of which I am about to embark on for my first Olympic Triathlon distance (1500m swim, 25mile bike, 10K run) sharing my excitement and nervousness along the way. Part I: Swimming was posted last week. 

  The majority of the race will be spent on the good old bicycle. This is typically the longest - both timewise and in distance for the race. 
  I started riding my bike when I was 5 or 6 and learned on our rocky driveway out in the country with one of those bikes that had a banana seat which mine just happened to be yellow. I remember trying to keep up with my older brother with the ramps and on the trails we made through the woods. Fast forward to college, I rode my bike to classes and then after graduating college I would go an occasional bike ride for fun - either off-road or road. It was always for fun. Never really cared about technique or how fast I was going.

my bike used for my first race

 In 2001, I was talking to a colleague from my first 'real' job about a race over in Ohio - the West Milton Triathlon. This was a canoe-run-bike that sounded like fun. He was game to be my partner and off to my first official race with a bike portion in it without really putting much training or thought into what I was going into. I just had my mountain bike with no cages or cycle shoes. Biking was the last part of this race and had a steep climb up a hill right at the beginning followed by a long gently sloped hill. There were a few other hills throughout the 17mile course, but not as bad as the first 2 hills. Another killer thing about the course was the headwind! I feel like the wind is pushing me back so hard that I could walk faster. This was my first experience in bike racing. Not for sure if I would want to ride a bike in a race again. But sure enough, I did several more times at West Milton bringing more friends and family along to race with me. The headwind always showed up. 
 Jump ahead to present day. I still find hills intimidating and headwinds discouraging, but try to use the mantra that this will make me a better biker for race day and realize everyone is facing these same conditions.  I have been doing spin classes once a week which has helped tremendously.  My pedaling technique has improved through this classes as well as learning to keep the toes up, pull up as well as push down, and keep the shoulders relaxed. I will also either ride outside or at the YMCA (depending if I have kid with me or not) at least one other day. I know I have not ridden outside nearly as much as I wanted, but you do what you got to do and for me that is often just biking at the Y. 
 The past few months of training, I have felt myself get stronger and faster, but I still find biking challenging with the hills and headwinds as I mentioned before. I totally can relate to 3x Tour De France winner, Greg LeMond's quote, 

                "It never gets easier, you just go faster."

The retired 'racing' Nishiki bike

 I have progressed in the bikes I have ridden that has helped me to get a little faster. I moved from my Specialized mountain bike to my first road bike - Nishiki- which someone gave me that is about 25lbs and over 25 years old. The Nishiki is now retired from my fun races and is our Burrito Riders bike with the saddle bags. I now have a Giant road bike (easy lift with one hand!) that I got off of Craig's list AND invested in a pair of cycling shoes when VO2 Multisport was having a crazy sale back in January. It is amazing the difference bicycling can feel with the bikes you ride. I am still getting used to the cycle shoes and waiting for my first crash because I can not unclip my shoes fast enough - just hoping it is when I am going slow so the road rash will not be too bad! But through all the training, I still find myself as the "fun, watch the scenery go by" bike rider and I am A-OK with that! 

current road bike

"Not everyone will understand your journey. That's fine. It's not their journey to make sense of. It's yours."

Part I - TBT - Swimming

For the next 3 TBT (Throwback Thursdays), I will be sharing my background and thoughts of each of the 3 sports (swimming, biking, running) of which I am about to embark on for my first Olympic Triathlon distance (1500m swim, 25mile bike, 10K run) sharing my excitement and nervousness along the way.

The hardest, out-of-my comfortzone, most scared, least experienced, and thankfully the shortest leg of the race is how I would describe swimming. I do not remember when I learned swimming, but yet I do not remember not knowing how to swim. I knew a few tricks of the trade such as spitting in the goggles to help prevent fogging, but did not know how to build up endurance or improve my stroke by myself. I am thankful for swimming friends and even a stranger (who I shared a lane with one time at the YMCA pool) who have helped me improve my swimming. Swimming is all about technique - less drag and using your larger set of muscles. Each friend has helped improved my freestyle, so it does not feel like I have the brakes on while I swim. I had a long ways to go when I first started training. I still have improvements that are needed, but having several mile swims under my belt I am building up my confidence that I can complete the swim in the upcoming race.

My friend, Deanne, was a swimmer in college,  focused on my arms. I can still hear her telling me high elbows and do not bend the wrist.  Breaking old habits is not an easy task! Fortunately, with lots and lots of practicing I am slowly getting the hang of it.

Another friend, Dorothy, a swimmer in high school, focused on making sure I was stretched out as far as I could to prevent drag and my breathing. I was turning my head up so much I was basically looking at the ceiling in the pool. I still cannot breath every third stroke, but will continue to practice.

Finally, a stranger named David, took time to give me a few pointers as well - after chitchatting for a little bit and he knew I was working on my swim technique, so the pointers were welcomed. I ended up sharing a lane at the YMCA with him one day. For some people, sharing lanes is a bummer, but for me it gives me a chance to practice swimming in close quarters with a stranger - similar to races.  David noticed, I swam with my head up causing my back half to drag lower in the water. He suggested I use a pull buoy to see if I noticed a difference which I did.

Meeting David was the extra push I needed to sign up for my first Olympic distance triathlon. We made some smalltalk in the pool bonding over our lack of confidence in the swim. He had hired a coach to get some lessons and watched you tube videos. He had just finished his first triathlon and was looking forward to doing more. I asked him if had had done any off-road triathlons since I am a fan of racing in nature. He replied with no because he uses a wheelchair and not quite ready to tackle those obstacles. I was so impressed and inspired that he was doing triathlons! I had no excuses except my lack of confidence in my swim. Needless to say, I signed up for my race that day!

I am using the Garmin Beginning Olympic Triathlon training plan which has you swim 2 times a week working on your technique and endurance. Once summer let out, I started going to the YMCA pool in the early morning to make sure I did not have to wait for lanes because of swim lessons. Also I did not want my training to affect the summertime fun for my kids by spending every morning at the YMCA (although they do love the Y!)

The swim is in a marina. I have completed 2 sprint triathlons previously (although not recently) and swimming in open water did not scare me. I grew up swimming (playing) in lakes and rivers so I am comfortable in the environment. I plan to not start in a pack of swimmers, so hopefully I will not get kicked, can just stay relaxed, and hear Deanne's voice in my head telling me to keep my elbows high. This is my race against myself. I have nothing to prove to anyone, but just enjoy the race that I have trained for the last few months.  I have come a long way in this journey, but still have much to learn and improve.

Know of other tips that have helped you in the swim? I would love to hear them!

"When you put yourself on the line in a race and expose yourself to the unknown, you learn things about yourself that are very exciting."
- Doris Brown Heritage, pioneer in women's distance running

Race Week!

The next two weekends will be a first for me. I am running two races - 8 days apart! I have never run two half marathons in a row, so I am excited to see how I do. It is like I have 2 weeks of tapering!  You know you have worked hard for several months and now you get to enjoy your hard work by taking it a littler easier!

My first race is this Saturday - Derby! The last time I ran this, I was in college and the course went through Iroquois Park still, so it has been a long while. I am excited to run this race with my friend who earned her nickname, Quinoa, in the Papa John's 10miler. She set the record on how many times you can say quinoa in a race, I think. It will be her first half marathon - longest run to date! I have been training with Quinoa since January. We have been meeting on the weekends for our long runs. She is ready to rock and run on Saturday!

Also, this Saturday will be my first race where I have been matched with my I Run 4 buddy. I Run 4 is a program that matches runners with others who cannot run. You get to dedicate your runs and races to them, but also build a friendship with them and their families.

My second race is the Backside Trail Half marathon. This is a trail run through Cherokee park. I have only run in one other trail half (Siltstone) and enjoyed it. Trail running is a different experience from road racing. Between watching the footing, sharper turns, and hills, it is a bit tougher in my opinion - more challenging. I enjoy taking on challenges to see how I handle them. Challenges just make you stronger!

There are lots of articles on taper week so just google to learn from the experts.

But here my top 5 things I keep in mind the weeks I taper:

• Hydration - all weeklong - think about your water intake and make sure you are drinking
• Nutrition - eat like you have during your training - eat some more carbs as the race draws near
• Rest - rest as much as you can - I typically do not sleep well the next before a race, but I know the previous nights' sleeps (and adrenal) will help me be well enough rested for the race
• Goals - re-examine my goals from when I started my training. I still like to have realistic goals for the race based on my training. I am a social runner, so I am not set out to medal, but just to better myself.  I have multiple goals too. Things can pop up unexpectedly during the race, and so having multiple goals can help you to keep running and going during the race.
• Positive Thinking - just good practice all the time - Visual yourself after you finished the race! You can see yourself finishing. You know you can do what you have set your mind to do and your body will follow.

Good luck to all the racers this weekend! Remember to take everything in - it is such an experience being with all those crazy runners for 13.1miles! Not everyone can do this, so consider yourself pretty blessed to be able to participate and enjoy the moment!

No Time to Work Out!

 "No Time" is probably the most used  excuse not to exercise. Gina DeMillo Wagner has 25 great tips in her article from Experience Life, March 2011 on how to eliminate this excuse. Below are 3 of these tips and how to be active (and have fun) with others locally.

• "Be a hot date" - whether it is your first date or for a date for wife/husband. 

Wagner writes, "Dinner and a movie is so cliché, says Shannon Hammer, motivational speaker and author of The Positive Portions Food & Fitness Journal (Fairview Press, 2010). What if, instead, you took your date/partner/love-interest to a cycling class or a ballroom dance lesson, went on a hike or a picnic, or kicked a soccer ball around the park? Bonus: Research shows that shared activity builds attraction."

• "Do brisk business" - whether with co-workers, clients, potential employee

Wagner explains, "Chances are, many of your coworkers are in the same boat as you: They want to exercise, but have trouble finding the time. So, what if you move the weekly progress update or brainstorm session to the sidewalk, or stand during meetings? Can your group hike to the coffee shop rather than order in? Can you woo a new client over a tennis match instead of dinner? The fresh air and endorphins will spark more creative ideas, Hammer says."

•  "Socialize on the move" - whether with one friend or a group of friends

Wagner suggests, "Next time a friend suggests meeting for lunch, dinner or drinks, counter with an active invitation. How about joining you for a yoga class or a quick walk around the lake? Instead of spending time on the phone or emailing back and forth, suggest that you catch up on the latest news over a leisurely bike ride, or bond by trying an athletic pursuit, like indoor climbing, that neither of you has ever tried."
 
There is a term for all of this - sweat-working. Wikipedia defines it as "business networking while taking physical exercise and so working up a sweat." Yes, there is not much time to talk, but a bond is formed.
This can be applied to all our relationships - from friends to our sweethearts. I think sweatworking is a fantastic idea! Bonus - you get facetime with each other instead of online, through the phone time! One of my best friends lives in St. Louis. We only see each other 1-2x per year, but we make those times memorable. The last two times we have gotten together, she ran her first 5k - The Color Run (while it was my first race in St. Louis), and then we took a trapeze class together - definitely great memories spent together.

^{So, grab your boyfriend, wife, friend, mom's group, co-workers, new customer and start some sweat-bonding.
Here are some ideas you can do locally - not even close to an exhaustive list! Be creative and find something fun.}

•  meet a friend at the YMCA (or the gym you belong)  instead of coffee - bonus - childcare.
• set up a Girl's Night Out with a private group lesson from a trapeze, Bollywood, belly dance, personal trainer, pilates, yoga or zumba instructor.
• meet a friend at a fitness studio to try a new class such zumba, indoor rowing, or b.silque lifting class - meet for the Black Light Zumba at FitMe Studio for $3! 
• Motion Studio hosts groups and parties
• Pilates Village - Semi-private (2-3 people)
• B.You - offers B.Girlfriends class - choose what class to take just with your friends
• Xplosive Rhythms and Dance - Private and Semi-private options
• Mega Quest
• Rocksport 
• Wheels Fun Rentals - also has group activities - such as scavenger hunts
• Tennis at a local park
• Walk, run, or bike with a friend - Louisville zoo  is a great place to walk - lots of hills!
• Roller Skating  
• Open gym for soccer, basketball, volleyball
• Skyzone
• Ballroom Dancing
• Hiking at Jefferson Memorial Forest, Parklands, Waterfront, Cherokee, or another local park
• Laser Tag
• Ice Skating: Iceland,  Alpine Ice Arena
  
  
  

 

Fit with Friends: Relay Races, Multi-Day Bike Rides

And like that, it is post Christmas.... Hope you had a great time with family and friends celebrating and catching up! 

Why not recruit your friends and sign up for a relay race or a multi-day bike ride?! It is a great way to hang out with your friends while getting your FIT IN! Bonus you can hold each for accountability to start the year off.

Here are some nearbyish events that might peak your interest:

Sub-9 Death March-Norman, IN (March 9)Team mountain bike race with check points. Includes a parent/youth division

Dances with Dirt - Gnaw Bone, Indiana (May 10) - 50mile relay - 5 person relay team

Bike MS: Bluegrass, Bikes, and Bourbon - Shelbyville, Kentucky (May 17-18) - Bike 40-100miles/day

Ragnar Races - Chicago (June 6-7), Tennessee (TBA)- "Ragnar is the overnight running relay race that makes testing your limits a team sport."You and 11 of your craziest friends (or 5 of your crazier friends for an ultra team) pile into two vans and tag team running 200(ish) miles, day and night, relay-style. Only one runner hits the road at a time. Each participant runs three times, with each leg ranging between 3-8 miles and varying in difficulty. So, from the elite runner down to the novice jogger, it's the perfect race for anyone."

Red Eye Relay - Bloomington, Indiana (July 19-20) - "The Red Eye Relay is an all-nighter 50 or 100 miles relay. It’s a ridiculous challenge that brings teams of runners a step away from the average run, a race that adds sleep deprivation to the already difficult task of running multiple races in one night. What goes together better than running yourself silly and staying up all night? Well, maybe peanut butter and jelly, but what the heck? The fun starts on a Saturday evening at the Upland Brewing Co. Bloomington Brew Pub (350 W. 11th St., Bloomington, IN). From there, goofballs get giddier as the course winds through some of the hilliest terrain that the midwest has to offer before a grand finale finish on Sunday morning back at the brewery."

Tri6, Tri12, Tri24 - Batavia, OH (Aug. 16) - TRI24 is the ultimate Multi-Sport experience. Athletes compete in a 24, 12 or 6 hour looping sprint course.  

Tour De Upland - Nashville, Indiana (Aug.15-17 )"30 hours of cycling (road and mountain bike routes), beer, camping, and music in Nashville, IN. Plus the toughest Century in Indiana."

Bike Trek to Shakertown - (Sept.13-15) Supporst American Lung Association - 2-3 day bike ride through Kentucky

Bourbon Chase - Kentucky (Oct. 10-11) - A 200mile relay race through Bourbon Country.
Lottery registration starts Jan 2.

Hilly Hundred - Indiana (Oct. 10-12) - "If you like a bicycling challenge that includes entertainment and fellowship with more than 5,000 cyclists from over 40 states and several foreign countries, the Hilly is for you.This three day event (with two days of riding approximately 50 miles each day) is held in the scenic hills of southern  Indiana."

Many triathlons and marathons include relays in their races too so if these above don't fit the bill check out some local tris and marathons!

TBA -
Back on my Feet - Indianapolis - 42K relay around White River State Park
Rockin' Marathon - Iroquois Park, Kentucky - 26.1m relay

If you are up to traveling to Tennessee area - check out Running in the USA website for Relays HERE

Adventures races and other non-typical road races  are great team or social races as well.

Know of others? Let me know so I can add them!

Kentucky Derby Festival Full and Half Marathon Training Programs

Winter has hardly started, but it is already time to think about one of the best months to be in Louisville - April  - meaning Derbytime - especially the Kentucky Derby Festival Marathon and Mini-marathon. 

Did you know you can run for cause? The Kentucky Derby Festival Marathon and Mini have a Charity Program to make it easy to connect runners with charities. Since 2005, over $1.5million has been raised for these charities. There are over 15 charities both local and national to choose. Another great way to stay inspired, raise awareness as you train and race. Check it out for more motivation and inspiration.

If you are training for the 13.1miles or 26.2miles for the first or the 26th time, there is lots of support in the area to help you attain your goals for the race from just finishing to getting a personal record.



Local Training Programs

Norton Sports Health - FREE - Program starts January 14, 2014.

Program features:

 "This FREE Marathon and miniMarathon training program features 13 weeks of organized group runs, training tips and preparation. Trainees have the opportunity to talk with professionals about nutrition, training tips, injury prevention and education."

 Blue Mile Louisville - $40 Lifetime Membership - Program starts mid-January.

Program features:

• Seminars featuring experts on health and fitness topics. 
• Fluid replacement drink on training days.
• Training group meets at 8am on Saturday mornings.
• Training programs for every fitness and ability level, including walkers, run/walk, and beginner, intermediate and advanced runners.

 ***The Blue Mile is looking for nominations for people (nominate yourself too!) who want to run the Derby Half or Full marathon and be part of their training group. If they select you - you get entry to the training group and the race for FREE!  Deadline is Jan. 1, 2014!***

Fleet Feet Louisville - $75 with discounted classes to Crossfit Louisville- Begins January 4, 2014

Program features:

•  Weekly workouts with mapped courses
•  One off-site workout per week focused on building speed
•  Coaching for pace groups from Walkers to 7 minutes per mile, including multiple Run/Walk interval groups
•  Weekly emails and a private Facebook group for participants
•   Vendor sponsored runs with freebies and giveaways
•  Clinics with local health professionals, Chiropractors, Physical Therapists and Dietitians
• Free training tee
• Good Form Running clinic with certified instructor
•  Partnership with Crossfit Louisville for discounted class fees

The Training Studio -  $125 for 10 months - Begins January 4, 2014

Program features:

• We are planning to travel as a group to a fall marathon.  Destination half and full marathon will be designated at a later date.
  
• A detailed, interactive training route will be established each week, posted on the Run/Walk group blog and marked with mile markers and water stops each week.
  
• Snacks and refreshments are provided each week.
  
• Several different pace groups are structured to ensure that everyone has social support along the way.
  
• Speed workouts @ Waggener High School (Tuesday @ 7:30pm) in conjunction with Ken Combs Running Store.
  
• Weekly correspondence via the TS Run/Walk group blog.
  
  
• Access to detailed mini and full marathon training schedules for all levels.
  
• Comprehensive online running manual designed to enhance your running experience. 

On the Indiana side, the Jeffersonville Parks and Rec also offers a training program. 

• $15 for 12 week program

Don't forget the Triple Crown Series is a great way to check your training.  
Know of others? Comment below. 

**
If you are looking for more reason to get out there and run, check out - I Run 4. This organization pairs you up with someone that cannot run, you run for them, and keep them updated on your races and training.
**

Louisville Triple Crown Training Groups

Thinking about training for the Triple Crown? Did you know Louisville provides several training groups to help you out?

The Triple Crown is a set of three races: 5K, 10K, and 10 miler. It is a great series to sign up for especially if you are running the Derby half or full marathon and like to run with lots and lots of people.  The first race is on February 22. You even get a Triple Crown t-shirt for completing all 3! They have kid races as well.

The YMCA, Feet Fleet Running Store, and Team Crusade are the training programs for this series. To see which program is right for you click HERE. Triple Crown also teamed up with ActiveTrainer where you can buy a  training program to run on your own schedule.
If you are looking for free, I am a fan of Hal Higdon training programs. Just click on the training link at the top on that site and choose the distance. If you are new to running, Couch to 5K (C25K)  program is a great way to start too.


Some cool facts about the Triple Crown Races:

•  Proceeds from Triple Crown Series are donated to WHAS Crusade for Children
• Anthem Fitness 5K - 7800 finishers last year
• Rodes City 10K Run -  11th largest 10K in the nation - attracting over 10,000 runners and over 20,000 spectators
• Papa John's 10 Miler - rolling course through Iroquois park, run in Papa John's stadium, and catch yourself on the big screen in the stadium

On the Indiana side, the Jeffersonville Parks and Rec also offers a training program. 

Pregnancy and Fitness in Louisville

Body aches, heartburn, can't tie your shoe or see your feet for that matter, sciatic nerve pain....Oh the joys of pregnancy.... However, you get to meet a new someone in 9 months or less which is way worth all of that nonsense!

I have been there, done that - 3 times! For each pregnancy, I did different fitness things. For Scout's - which was my first - I was able to run for most of it. For the next one, Rooster's, I took pre-natal yoga classes at Baptist East Milestone which was fantastic, but it appears the class is not offered currently. For my final pregnancy with Miss Pixie, I walked, chased my boys, and did some pre-natal videos. My last pregnancy, I had morning sickness well into the the second trimester so needless to say, my fitness was less than mediocre. I definitely felt the best with pregnancy #2 and feel mostly due to the yoga. Having the scheduled class helped me stay on track.  I tried a little bit of everything during my pregnancies and encourage you to do the same to see what you enjoy. Louisville and the internet have lots of options to help you out!




If you are pregnant, here are some helpful links for you to get your FIT IN until you get to meet your sweet little baby!

• Fit Pregnancy - magazine and helpful website with wide variety of info on staying fit while pregnant and some postpartum exercises as well
• 10 Minute Solution - Prenatal Pilates -  One of my favorite prenatal fitness videos. It was easy to navigate if I only had 10minutes or do more if time allowed. The reviews on Amazon for it pretty much sum it up.
• Baptist Health has a great article on pregnancy and exercise that is worth the read including tips while exercising and fitness activities to avoid while pregnant. 
• Walking and swimming
• Be sure to always be OK'd by the doctor before starting up a fitness routine

Local Classes:

•  Pre- and Post-Natal Water Class at Baptist East Milestone - Monday, Wednesday starting at 6:45pm You can buy 5 or 10 fitness classes at a time and not join the gym
• Pre- and Post- Natal Water Class at Mary T Meagher pool - Thursdays at 9am - download their schedule
• Prenatal Yoga at Mama's Hip - Thursdays at 7pm
• Prenatal Yoga at Babylogy - Wednesdays at 7pm
• Prenatal Yoga at Infinite Bliss - Wednesdays at 7:30pm and Saturdays 12pm
• Prenatal Yoga with Norton Healthcare - 5 week class just ended so check back for next class

Be sure to confirm the classes on the websites.
 
Do you know of more places? Let me know at fitinlou@gmail.com