<!doctype html>
<html xmlns="http://www.w3.org/1999/xhtml" xmlns:v="urn:schemas-microsoft-com:vml" xmlns:o="urn:schemas-microsoft-com:office:office" lang="en-US" xml:lang="en-US">
  <head>
    <title data-ignore-plain-text>Roccasecca Fitness Newsletter &mdash; December 2024</title>
    <meta http-equiv="content-type" content="text/html; charset=utf-8">
    <meta name="viewport" content="width=device-width, initial-scale=1, maximum-scale=1">
    <meta name="format-detection" content="address=no">
    <!--[if (gte mso 9)|(IE)]>
    <style type="text/css" media="screen">
      li {
        text-indent: -1em;
      }
    </style>
    <![endif]-->
    <style type="text/css" media="all">
      body,
.section-text-area,
.section-text-area-wrapper,
.section-text-cell {
    overflow-wrap: break-word;
    word-wrap: break-word;
    -ms-word-break: break-all;
    word-break: break-word;
}
body {
    width: 100% !important;
    min-width: 100% !important;
    -ms-text-size-adjust: none;
    -webkit-text-size-adjust: none;
    mso-line-height-rule: exactly;
}
p {
    margin-block: 0;
}
@media only screen and (max-width:  593px ) {
    table#newsletter-table {
        border: 0 !important;
    }
    table#newsletter-email {
        width: 100% !important;
    }
    img.section-scaleable-image,
    img.section-empty-img {
        max-width: 100% !important;
        height: auto !important;
    }
    .bg-none {
        background: none !important;
    }
    .hauto {
        height: auto !important;
    }
    .show-desktop-only {
        display: none !important;
    }
    .show-mobile-only {
        display: block !important;
        float: none !important;
        line-height: auto !important;
        max-height: inherit !important;
        max-width: inherit !important;
        margin-top: 0px !important;
        overflow: visible !important;
        visibility: inherit !important;
        width: auto !important;
    }
    .stack-cell-wrap {
        display: block !important;
    }
    .stack-cell-up {
        display: table-header-group !important;
    }
    .stack-cell-down {
        display: table-footer-group !important;
    }
    .mw100p {
        max-width: 100% !important;
    }
    .section-horizontal-padding,
    .padding-mobile-both {
        padding-left: 22px !important;
        padding-right: 22px !important;
    }
    .padding-mobile-left {
        padding-left: 22px !important;
    }
    .padding-mobile-right {
        padding-right: 22px !important;
    }
    .text-left {
        text-align: left !important;
    }
    .text-right {
        text-align: right !important;
    }
    .w100p {
        width: 100% !important;
    }
}
.button-style-solid:hover,
.button-style-rounded:hover {
    opacity: .8 !important;
}
a:hover {
    text-decoration: none !important;
}
span.mail-merge-preview {
    border-bottom: 2px dotted currentColor;
    display: inline-block;
    line-height: 1em !important;
    margin-bottom: .125em !important;
}
table#newsletter-section-body .linked-site-title-link {
    color: #000 !important;
}
#header-header-section-stacked-top-0 .brand-name .linked-site-title-link {
    color: #000;
    text-decoration: none;
}
#footer-footer-section-stacked-bottom-0 .brand-name .linked-site-title-link {
    color: #000;
    text-decoration: none;
}
#footer-footer-section-stacked-bottom-0 .footer-text .linked-site-title-link {
    color: #000;
}
body.renderedPreview #line-line-section-2 div.basic-line[data-line="dashed"] {
    border-width: 5.5px 0 !important;
}
#button-button-section-6 .button-style-outline:hover {
    background-color: #000 !important;
    border: 1px solid #000 !important;
}
#button-button-section-6 .button-style-outline:hover .button-section-label {
    color: #fff !important;
}
body.renderedPreview #line-line-section-7 div.basic-line[data-line="dashed"] {
    border-width: 1.5px 0 !important;
}
#button-button-section-14 .button-style-outline:hover {
    background-color: #000 !important;
    border: 1px solid #000 !important;
}
#button-button-section-14 .button-style-outline:hover .button-section-label {
    color: #fff !important;
}
body.renderedPreview #line-line-section-15 div.basic-line[data-line="dashed"] {
    border-width: 1.5px 0 !important;
}
#blog-blog-section-side-18 .button-style-outline:hover {
    background-color: #000 !important;
    border: 1px solid #000 !important;
}
#blog-blog-section-side-18 .button-style-outline:hover .cta-button-label {
    color: #fff !important;
}
#button-button-section-19 .button-style-outline:hover {
    background-color: #000 !important;
    border: 1px solid #000 !important;
}
#button-button-section-19 .button-style-outline:hover .button-section-label {
    color: #fff !important;
}
body.renderedPreview #line-line-section-20 div.basic-line[data-line="dashed"] {
    border-width: 1.5px 0 !important;
}
#button-button-section-24 .button-style-outline:hover {
    background-color: #000 !important;
    border: 1px solid #000 !important;
}
#button-button-section-24 .button-style-outline:hover .button-section-label {
    color: #fff !important;
}
body.renderedPreview #line-line-section-25 div.basic-line[data-line="dashed"] {
    border-width: 1.5px 0 !important;
}
#button-button-section-28 .button-style-outline:hover {
    background-color: #000 !important;
    border: 1px solid #000 !important;
}
#button-button-section-28 .button-style-outline:hover .button-section-label {
    color: #fff !important;
}
body.renderedPreview #line-line-section-29 div.basic-line[data-line="dashed"] {
    border-width: 5.5px 0 !important;
}
#button-button-section-30 .button-style-outline:hover {
    background-color: #99c356 !important;
    border: 1px solid #99c356 !important;
}
#button-button-section-30 .button-style-outline:hover .button-section-label {
    color: #000 !important;
}

    </style>
    
    
    <!--[if mso]>
    <noscript>
      <xml>
        <o:OfficeDocumentSettings>
          <o:AllowPNG/>
          <o:PixelsPerInch>96</o:PixelsPerInch>
        </o:OfficeDocumentSettings>
      </xml>
    </noscript>
    <![endif]-->
    
    <!--[if (mso)|(mso 16)]>
      <style type="text/css">
        a {text-decoration: none;}
      </style>
    <![endif]-->
  </head>
  <body style="padding:0;margin:0;text-align:center;background-color:#fff;">
    <table role="article" aria-label="Roccasecca Fitness Newsletter &mdash; December 2024" lang="en-US" cellpadding="0" cellspacing="0" border="0" align="center" id="newsletter-table" style="font-size:16px;font-weight:normal;width:100%;padding:0px;background-color:#fff;border-top:44px solid #fff;border-bottom:44px solid #fff;margin:0 auto;text-align:center;table-layout:fixed;">
  <tbody><tr>
    <td align="center" valign="top" bgcolor="#FFFFFF" id="newsletter-cell" style="font-size:1em;">
      <div data-ignore-plain-text class="newsletter-preview-text" style="color:transparent;display:none !important;height:0;max-height:0;max-width:0;opacity:0;overflow:hidden;mso-hide:all;visibility:hidden;width:0;">
        
            
            Stroll schedule and other news!͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;
        
      </div>
      <table border="0" cellpadding="0" cellspacing="0" width="594" bgcolor="transparent" id="newsletter-email">
        <tbody><tr>
          <td align="center" valign="top" id="newsletter-email-wrapper" class="book-sans">
            <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" id="newsletter-section-header">
              <tbody><tr>
                <td align="center" valign="middle" id="newsletter-section-header-cell">
                  
<div id="header-header-section-stacked-top-0">





<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="section-content header-section header-section-stacked" style="background-color:transparent;">
  <tbody><tr>
    <td align="center" valign="middle" class="section-text-area section-content-cell" style="padding-top:20px;padding-right:22px;padding-bottom:20px;padding-left:22px;">
      
  <p class="brand-name" style="margin:0 0 1.25em 0;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#000;font-size:17px;line-height:1em;mso-line-height-alt:17px;white-space:pre-wrap;"><strong>Roccasecca Fitness Newsletter — December 2024</strong></p>
  
  

      
    </td>
  </tr>
</tbody></table>

</div>
                </td>
              </tr>
            </tbody></table>
            <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" id="newsletter-section-body">
              <tbody><tr>
                <td align="center" valign="top" width="100%" id="newsletter-section-body-cell">
                  
<div id="image-image-section-below-0">
<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="image-section below-layout section-content">

  

  
    <tbody><tr>
      <td>
        <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0">
          <tbody><tr>
              

            <td align="left" valign="middle" class="section-image-cell section-content-cell section-hoverable-image" data-aspect="ORIGINAL" style="padding:0;">
              
  <img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/3ac12798-ab69-4216-9baa-35dcf986a6a3/December+Newsletter+Header.jpg?content-type=image%2Fjpeg&amp;format=750w" width="594" alt="" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">


            </td>
              

          </tr>
        </tbody></table>
      </td>
    </tr>
    
  
  


</tbody></table>

</div>
<div id="text-text-section-1">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="text-section section-content">
  <tbody><tr>
    <td valign="top" class="section-text-area section-content-cell" style="padding-top:17px;padding-right:11px;padding-bottom:11px;padding-left:21px;color:#000;background-color:transparent;">
      <p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"><strong>In this issue:</strong></p><ul data-rte-list="default" style="padding-left:25px;"><li style="font-weight:normal;margin-top:0px;margin-bottom:0px;margin-left:15px;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"><p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"><strong>Snow Shoveling Custom Program</strong></p></li><li style="font-weight:normal;margin-top:0px;margin-bottom:0px;margin-left:15px;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"><p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"><strong>Soft Trail Stroll Schedule</strong></p></li><li style="font-weight:normal;margin-top:0px;margin-bottom:0px;margin-left:15px;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"><p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"><strong>Free Articles about Goals</strong></p></li><li style="font-weight:normal;margin-top:0px;margin-bottom:0px;margin-left:15px;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"><p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"><strong>Free Videos</strong></p></li><li style="font-weight:normal;margin-top:0px;margin-bottom:0px;margin-left:15px;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"><p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"><strong>About Me</strong></p></li></ul>
    </td>
  </tr>
</tbody></table>

</div>
<div id="line-line-section-2">

<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="line-section section-content">
  <tbody><tr>
    <td align="center" valign="middle" width="100%">
      <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" class="line-section-table section-content" style="width:100%;min-width:100%;">
        <tbody><tr>
          <td align="center" valign="middle" class="section-content-cell" width="100%" style="padding-top:22px;padding-right:0;padding-bottom:22px;padding-left:0;">
            <div class="basic-line" data-line="solid" style="background:none;font-size:0;margin:0;line-height:0;height:0;width:100%;border-style:solid none;border-width:6px 0 5px;border-color:#000;">&nbsp;</div>
          </td>
        </tr>
      </tbody></table>
    </td>
  </tr>
</tbody></table>

</div>
<div id="text-text-section-3">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="text-section section-content">
  <tbody><tr>
    <td valign="top" class="section-text-area section-content-cell padding-mobile-both" style="padding-top:11px;padding-right:44px;padding-bottom:11px;padding-left:44px;color:#313131;background-color:transparent;">
      <h2 style="color:inherit;margin:1.414em 0 .5em;font-weight:400;line-height:1.25em;font-size:2.3685930369999997em;mso-line-height-alt:2.3685930369999997em;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;text-align:center;"><strong>Snow Shoveling Custom Program</strong></h2>
    </td>
  </tr>
</tbody></table>

</div>
<div id="image-image-section-side-4">
<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="image-section side-layout section-content" style="width:100% !important;">

  

  
    
    <tbody><tr><td><table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="side-layout" style="width:100% !important;"><tbody><tr>

    

  <th class="stack-cell-wrap w100p section-image-cell section-content-cell section-hoverable-image" align="left" data-aspect="ORIGINAL" style="padding:0;width:50%;vertical-align:middle;font-weight:normal;">
    
  <img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/730b647a-fa3b-4a4a-aa0f-4b6ddd5a6f53/Dec+Newsletter+Shovel.jpg?content-type=image%2Fjpeg&amp;format=750w" width="297" alt="" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">


  </th>
    

  <th class="stack-cell-wrap w100p section-text-area section-content-cell" align="left" style="color:#000;vertical-align:middle;font-weight:normal;">
    <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" class="side-layout" style="width:100% !important;"><tbody><tr><td class="section-text-cell" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      <div class="section-caption-text" style="position:relative;"><p class="" style="font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#313131;">Want to be ready to shovel snow this year without feeling wrecked?</p><p class="" style="font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#313131;">I’m now offering a <strong>six-week custom training program</strong> to prepare you for snow shoveling season.</p></div>
    </td></tr></tbody></table>
  </th>
    

</tr></tbody></table></td></tr>


    
  
  


</tbody></table>

</div>
<div id="text-text-section-5">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="text-section section-content">
  <tbody><tr>
    <td valign="top" class="section-text-area section-content-cell" style="padding-top:11px;padding-right:11px;padding-bottom:11px;padding-left:11px;color:#000;background-color:transparent;">
      <p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">The program begins with a one-hour initial consultation to determine what is right for you. Then I’ll give you six weeks of twice-a-week progressive workouts that will get you from where you are to where you need to be to shovel snow. You also receive a one-hour personal training session where I will teach you the exercises, and you can text or e-mail me questions at any time.</p><p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">The consultation and training session can be done in your home or remotely. The package price is $280.</p><p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">Call 515-360-3832 to <a href="https://www.roccasecca.fitness/contact" rel="nofollow" style="color:#000 !important;">schedule your consultation</a> now.</p>
    </td>
  </tr>
</tbody></table>

</div>
<div id="button-button-section-6">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="button-section section-content" style="width:100%;background-color:transparent;">
  <tbody><tr>
    <td align="center" valign="middle" class="section-content-cell section-text-area" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      
      <a href="https://www.roccasecca.fitness/contact" class="button-section-box button-style-solid" style="color:#000 !important;display:inline-block;line-height:11px;margin:0;mso-padding-alt:0;text-align:center;text-decoration:none;transition:.15s;width:auto;background-color:#000;border:0;padding:17px 0;"><i class="button-section-mso" style="letter-spacing:29.92px;mso-font-width:-100%;mso-text-raise:26.950000000000003px;">&nbsp;</i><span class="button-section-label" style="font-weight:inherit;line-height:inherit;margin:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#efefef;display:inline-block;font-size:11px;min-width:1px;mso-text-raise:15.95px;"><strong><span data-letter-spacing="3" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.2em;">Contact Me</span></strong></span><i class="button-section-mso" style="letter-spacing:29.92px;mso-font-width:-100%;mso-text-raise:26.950000000000003px;">&nbsp;</i></a>
    </td>
  </tr>
</tbody></table>

</div>
<div id="line-line-section-7">

<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="line-section section-content">
  <tbody><tr>
    <td align="center" valign="middle" width="100%">
      <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" class="line-section-table section-content" style="width:100%;min-width:100%;">
        <tbody><tr>
          <td align="center" valign="middle" class="section-content-cell" width="100%" style="padding-top:22px;padding-right:0;padding-bottom:22px;padding-left:0;">
            <div class="basic-line" data-line="solid" style="background:none;font-size:0;margin:0;line-height:0;height:0;width:100%;border-style:solid none;border-width:2px 0 1px;border-color:#000;">&nbsp;</div>
          </td>
        </tr>
      </tbody></table>
    </td>
  </tr>
</tbody></table>

</div>
<div id="image-image-section-below-8">
<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="image-section below-layout section-content">

  

  
    <tbody><tr>
      <td>
        <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0">
          <tbody><tr>
              

            <td align="left" valign="middle" class="section-image-cell section-content-cell section-hoverable-image" data-aspect="ORIGINAL" style="padding:0;">
              
  <a href="https://www.roccasecca.fitness/stroll" style="color:#000 !important;"><img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/8cf4a6b1-b86c-4a4a-beb9-e9fd3a1e1a5f/Soft+Trail+Stroll+horiz+words-hi.png?content-type=image%2Fpng&amp;format=750w" width="594" alt="Soft Trail Stroll" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"></a>


            </td>
              

          </tr>
        </tbody></table>
      </td>
    </tr>
    
  
  


</tbody></table>

</div>
<div id="text-text-section-9">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="text-section section-content">
  <tbody><tr>
    <td valign="top" class="section-text-area section-content-cell" style="padding-top:11px;padding-right:11px;padding-bottom:11px;padding-left:11px;color:#000;background-color:transparent;">
      <p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">Soft Trail Stroll is a series of free walks designed to help people who are looking for a simple way to become more active and to increase appreciation of our local soft trails.</p><p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">Our walks are typically one-and-a-half to two-and-a-half miles. We always set a pace to accommodate everyone present. It’s a stroll! No one is left behind.</p><p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">Details for each route are available by clicking the graphics.</p><p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">If you are on Facebook, join the conversation in our <a href="https://www.facebook.com/groups/softtrailstroll" rel="nofollow" style="color:#000 !important;">Soft Trail Stroll Facebook group</a>! This is particularly useful this time of year, as we discuss the weather forecast.</p>
    </td>
  </tr>
</tbody></table>

</div>
<div id="image-image-section-list-left-10">
<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="image-section list-left-layout section-content" style="width:100% !important;">

  
  <tbody><tr>
    <td class="spacing-above" height="11"></td>
  </tr>


  
    <tr><td><table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="side-layout" style="width:100% !important;"><tbody><tr>

    

  <th class="stack-cell-wrap w100p section-image-cell section-content-cell section-hoverable-image" align="left" data-aspect="ORIGINAL" style="padding:0;width:33%;vertical-align:middle;font-weight:normal;">
    
  <a href="https://www.roccasecca.fitness/stroll/2024-12-14" style="color:#000 !important;"><img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/a4a54353-8cf4-4bed-943f-e14a9740bb9c/Soft+Trail+Stroll+Promo+2024-12-14--11.png?content-type=image%2Fpng&amp;format=750w" width="198" alt="Sycamore Trail Map" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"></a>


  </th>
    

  <th class="stack-cell-wrap w100p section-text-area section-content-cell" align="left" style="color:#000;vertical-align:middle;font-weight:normal;">
    <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" class="side-layout" style="width:100% !important;"><tbody><tr><td class="section-text-cell" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      <div class="section-caption-text" style="position:relative;"><h4 style="margin:1.414em 0 .5em;font-weight:400;line-height:1.25em;font-size:1.333em;mso-line-height-alt:1.333em;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:.02em;color:#313131;"><a href="https://www.roccasecca.fitness/stroll/2024-12-14" rel="nofollow" style="color:#000 !important;">Saturday, December 14, 2024</a></h4><p class="" style="font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#313131;">Sycamore Trails North Loop to Levee w/ High Life<br>2.3 miles<br>Sycamore Trails, North Gravel Lot, 10:00 a.m.</p></div>
    </td></tr></tbody></table>
  </th>
    

</tr></tbody></table></td></tr>


  
  


</tbody></table>

</div>
<div id="image-image-section-list-left-11">
<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="image-section list-left-layout section-content" style="width:100% !important;">

  
  <tbody><tr>
    <td class="spacing-above" height="11"></td>
  </tr>


  
    <tr><td><table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="side-layout" style="width:100% !important;"><tbody><tr>

    

  <th class="stack-cell-wrap w100p section-image-cell section-content-cell section-hoverable-image" align="left" data-aspect="ORIGINAL" style="padding:0;width:33%;vertical-align:middle;font-weight:normal;">
    
  <a href="https://www.roccasecca.fitness/stroll/2024-12-24-southwoods" style="color:#000 !important;"><img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/227ca954-8a42-4309-af6e-302854df6216/Soft+Trail+Stroll+Promo+2024-12-24--11.png?content-type=image%2Fpng&amp;format=750w" width="198" alt="Southwoods Park Trail Map" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"></a>


  </th>
    

  <th class="stack-cell-wrap w100p section-text-area section-content-cell" align="left" style="color:#000;vertical-align:middle;font-weight:normal;">
    <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" class="side-layout" style="width:100% !important;"><tbody><tr><td class="section-text-cell" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      <div class="section-caption-text" style="position:relative;"><h4 style="margin:1.414em 0 .5em;font-weight:400;line-height:1.25em;font-size:1.333em;mso-line-height-alt:1.333em;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:.02em;color:#313131;"><a href="https://www.roccasecca.fitness/stroll/2024-12-24-southwoods" rel="nofollow" style="color:#000 !important;">Tuesday, December 24, 2024</a></h4><p class="" style="font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#313131;">Southwoods Park Explore<br>1.5–2 miles<br>Southwoods Park, 10:00 a.m.</p></div>
    </td></tr></tbody></table>
  </th>
    

</tr></tbody></table></td></tr>


  
  


</tbody></table>

</div>
<div id="image-image-section-list-left-12">
<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="image-section list-left-layout section-content" style="width:100% !important;">

  
  <tbody><tr>
    <td class="spacing-above" height="11"></td>
  </tr>


  
    <tr><td><table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="side-layout" style="width:100% !important;"><tbody><tr>

    

  <th class="stack-cell-wrap w100p section-image-cell section-content-cell section-hoverable-image" align="left" data-aspect="ORIGINAL" style="padding:0;width:33%;vertical-align:middle;font-weight:normal;">
    
  <a href="https://www.roccasecca.fitness/stroll/2024-12-31-center" style="color:#000 !important;"><img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/55342138-93f3-4614-bfc1-f1b55a1376a1/Soft+Trail+Stroll+Promo+2024-12-31--11.png?content-type=image%2Fpng&amp;format=750w" width="198" alt="Center Trails Trail Map" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"></a>


  </th>
    

  <th class="stack-cell-wrap w100p section-text-area section-content-cell" align="left" style="color:#000;vertical-align:middle;font-weight:normal;">
    <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" class="side-layout" style="width:100% !important;"><tbody><tr><td class="section-text-cell" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      <div class="section-caption-text" style="position:relative;"><h4 style="margin:1.414em 0 .5em;font-weight:400;line-height:1.25em;font-size:1.333em;mso-line-height-alt:1.333em;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:.02em;color:#313131;"><a href="https://www.roccasecca.fitness/stroll/2024-12-31-center" rel="nofollow" style="color:#000 !important;">Tuesday, December 31, 2024</a></h4><p class="" style="font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#313131;">Center Trails South Rollercoaster<br>1.5 miles<br>Ashworth Pool Parking Lot, 10:00 a.m.</p></div>
    </td></tr></tbody></table>
  </th>
    

</tr></tbody></table></td></tr>


  
  


</tbody></table>

</div>
<div id="image-image-section-list-left-13">
<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="image-section list-left-layout section-content" style="width:100% !important;">

  
  <tbody><tr>
    <td class="spacing-above" height="11"></td>
  </tr>


  
    <tr><td><table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="side-layout" style="width:100% !important;"><tbody><tr>

    

  <th class="stack-cell-wrap w100p section-image-cell section-content-cell section-hoverable-image" align="left" data-aspect="ORIGINAL" style="padding:0;width:33%;vertical-align:middle;font-weight:normal;">
    
  <a href="https://www.roccasecca.fitness/stroll/2025-01-11-denmans" style="color:#000 !important;"><img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/b92be460-d783-4bf6-ac4f-736b54b9bca7/Soft+Trail+Stroll+Promo+2025-01-11--11.png?content-type=image%2Fpng&amp;format=750w" width="198" alt="Denman Woods Trail Map" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"></a>


  </th>
    

  <th class="stack-cell-wrap w100p section-text-area section-content-cell" align="left" style="color:#000;vertical-align:middle;font-weight:normal;">
    <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" class="side-layout" style="width:100% !important;"><tbody><tr><td class="section-text-cell" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      <div class="section-caption-text" style="position:relative;"><h4 style="margin:1.414em 0 .5em;font-weight:400;line-height:1.25em;font-size:1.333em;mso-line-height-alt:1.333em;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:.02em;color:#313131;"><a href="https://www.roccasecca.fitness/stroll/2025-01-11-denmans" rel="nofollow" style="color:#000 !important;">Saturday, January 11, 2025</a></h4><p class="" style="font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#313131;">Denman Woods Inner Loop<br>2.5 miles<br>North Valley Bridge, 10:00 a.m.</p></div>
    </td></tr></tbody></table>
  </th>
    

</tr></tbody></table></td></tr>


  
  


</tbody></table>

</div>
<div id="button-button-section-14">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="button-section section-content" style="width:100%;background-color:transparent;">
  <tbody><tr>
    <td align="center" valign="middle" class="section-content-cell section-text-area" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      
      <a href="https://www.roccasecca.fitness/stroll" class="button-section-box button-style-solid" style="color:#000 !important;display:inline-block;line-height:11px;margin:0;mso-padding-alt:0;text-align:center;text-decoration:none;transition:.15s;width:auto;background-color:#000;border:0;padding:17px 0;"><i class="button-section-mso" style="letter-spacing:29.92px;mso-font-width:-100%;mso-text-raise:26.950000000000003px;">&nbsp;</i><span class="button-section-label" style="font-weight:inherit;line-height:inherit;margin:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#fff;display:inline-block;font-size:11px;min-width:1px;mso-text-raise:15.95px;"><strong><span data-letter-spacing="3" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.2em;">View All Events</span></strong></span><i class="button-section-mso" style="letter-spacing:29.92px;mso-font-width:-100%;mso-text-raise:26.950000000000003px;">&nbsp;</i></a>
    </td>
  </tr>
</tbody></table>

</div>
<div id="line-line-section-15">

<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="line-section section-content">
  <tbody><tr>
    <td align="center" valign="middle" width="100%">
      <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" class="line-section-table section-content" style="width:100%;min-width:100%;">
        <tbody><tr>
          <td align="center" valign="middle" class="section-content-cell" width="100%" style="padding-top:22px;padding-right:0;padding-bottom:22px;padding-left:0;">
            <div class="basic-line" data-line="solid" style="background:none;font-size:0;margin:0;line-height:0;height:0;width:100%;border-style:solid none;border-width:2px 0 1px;border-color:#000;">&nbsp;</div>
          </td>
        </tr>
      </tbody></table>
    </td>
  </tr>
</tbody></table>

</div>
<div id="text-text-section-16">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="text-section section-content">
  <tbody><tr>
    <td valign="top" class="section-text-area section-content-cell padding-mobile-both" style="padding-top:11px;padding-right:44px;padding-bottom:11px;padding-left:44px;color:#313131;background-color:transparent;">
      <h2 style="color:inherit;margin:1.414em 0 .5em;font-weight:400;line-height:1.25em;font-size:2.3685930369999997em;mso-line-height-alt:2.3685930369999997em;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;text-align:center;"><strong>Free Articles</strong></h2>
    </td>
  </tr>
</tbody></table>

</div>
<div id="text-text-section-17">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="text-section section-content">
  <tbody><tr>
    <td valign="top" class="section-text-area section-content-cell" style="padding-top:11px;padding-right:11px;padding-bottom:11px;padding-left:11px;color:#000;background-color:transparent;">
      <p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">I have articles on a variety of topics on my website. This month I’m highlighting articles about goals in case you are preparing to make New Year’s Resolutions.</p><p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">In a couple weeks, check my website because I am working on an article called "January 1st Is Just a Day.” I like New Year’s Resolutions, but don’t forget that you can make resolutions or set goals anytime. And if your goals aren’t working out for you, you can reevaluate them and set new ones anytime.</p>
    </td>
  </tr>
</tbody></table>

</div>
<div id="blog-blog-section-side-18">
<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="blog-section side-layout section-content" style="width:100% !important;">

  

  
    
    <tbody><tr><td><table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="side-layout" style="width:100% !important;"><tbody><tr>

    

  
  <th class="stack-cell-wrap w100p section-image-cell section-content-cell" align="left" data-aspect="ORIGINAL" style="padding:0;width:50%;vertical-align:middle;font-weight:normal;">
    <a class="image-link section-hoverable-image" href="https://www.roccasecca.fitness/articles/how-many-steps-should-i-walk-in-a-day" style="color:#000 !important;text-decoration:none;"><img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/1689282351477-9CRO5XNJBBALYZQJ5TTV/10000Steps32.png?content-type=image%252Fpng&amp;format=750w" width="297" alt="" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"></a>

  </th>
    

  <th class="stack-cell-wrap w100p section-text-area section-content-cell" align="left" style="color:#000;vertical-align:middle;font-weight:normal;">
    <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" class="side-layout" style="width:100% !important;"><tbody><tr><td class="section-text-cell" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      

<h3 class="section-item-title" style="font-weight:400;line-height:1.25em;font-size:1.776889em;mso-line-height-alt:1.776889em;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:0em;margin:0 0 11px 0;color:#000;"><a class="title-link" href="https://www.roccasecca.fitness/articles/how-many-steps-should-i-walk-in-a-day" style="color:#000;text-decoration:none;"><span class="title-link-text" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;color:#000;">How Many Steps Should I Walk in a Day?</span></a></h3>



<div class="section-caption-text" style="margin:11px 0 22px 0;position:relative;"><p class="" style="font-size:1em;line-height:1.618em;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;margin:11px 0 22px 0;position:relative;color:#000;">The advice to walk 10,000 steps a day is incredibly common. But where did the advice come from? If you are interested in setting a step goal, this is worth thinking about.</p></div>


<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" class="cta-section">
  <tbody><tr>
    <td align="left" valign="middle">
      
      <a href="https://www.roccasecca.fitness/articles/how-many-steps-should-i-walk-in-a-day" class="cta-button-box button-style-text-only" style="color:#000 !important;display:inline-block;line-height:11px;margin:0;mso-padding-alt:0;text-align:center;text-decoration:none;transition:.15s !important;background-color:transparent;border:0;padding:0;"><i class="cta-button-mso" style="display:none;letter-spacing:7.260000000000001px;mso-text-raise:19.8px;">&nbsp;</i><span class="cta-button-label" style="font-weight:inherit;line-height:inherit;margin:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#3d3d3d;display:inline;font-size:11px;mso-text-raise:13.09px;"><span data-letter-spacing="3" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.2em;">Read More</span></span><i class="cta-button-mso" style="display:none;letter-spacing:7.260000000000001px;mso-text-raise:19.8px;">&nbsp;</i></a>
    </td>
  </tr>
</tbody></table>



    </td></tr></tbody></table>
  </th>
    

</tr></tbody></table></td></tr>


    
  
      

  
    
    <tr><td><table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="side-layout" style="width:100% !important;"><tbody><tr>

    

  <th class="stack-cell-down w100p section-text-area section-content-cell" align="left" style="color:#000;vertical-align:middle;font-weight:normal;">
    <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" class="side-layout" style="width:100% !important;"><tbody><tr><td class="section-text-cell" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      

<h3 class="section-item-title" style="font-weight:400;line-height:1.25em;font-size:1.776889em;mso-line-height-alt:1.776889em;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:0em;margin:0 0 11px 0;color:#000;"><a class="title-link" href="https://www.roccasecca.fitness/articles/how-to-choose-the-best-apple-watch-move-goal" style="color:#000;text-decoration:none;"><span class="title-link-text" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;color:#000;">How to Choose the Best Apple Watch Move Goal </span></a></h3>



<div class="section-caption-text" style="margin:11px 0 22px 0;position:relative;"><p class="" style="font-size:1em;line-height:1.618em;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;margin:11px 0 22px 0;position:relative;color:#000;white-space:pre-wrap;">This article will help you understand the daily move goal on your Apple Watch, and help you decide on the best move goal for you to use.</p></div>


<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" class="cta-section">
  <tbody><tr>
    <td align="left" valign="middle">
      
      <a href="https://www.roccasecca.fitness/articles/how-to-choose-the-best-apple-watch-move-goal" class="cta-button-box button-style-text-only" style="color:#000 !important;display:inline-block;line-height:11px;margin:0;mso-padding-alt:0;text-align:center;text-decoration:none;transition:.15s !important;background-color:transparent;border:0;padding:0;"><i class="cta-button-mso" style="display:none;letter-spacing:7.260000000000001px;mso-text-raise:19.8px;">&nbsp;</i><span class="cta-button-label" style="font-weight:inherit;line-height:inherit;margin:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#3d3d3d;display:inline;font-size:11px;mso-text-raise:13.09px;"><span data-letter-spacing="3" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.2em;">Read More</span></span><i class="cta-button-mso" style="display:none;letter-spacing:7.260000000000001px;mso-text-raise:19.8px;">&nbsp;</i></a>
    </td>
  </tr>
</tbody></table>



    </td></tr></tbody></table>
  </th>
    

  
  <th class="stack-cell-up w100p section-image-cell section-content-cell" align="left" data-aspect="ORIGINAL" style="padding:0;width:50%;vertical-align:middle;font-weight:normal;">
    <a class="image-link section-hoverable-image" href="https://www.roccasecca.fitness/articles/how-to-choose-the-best-apple-watch-move-goal" style="color:#000 !important;text-decoration:none;"><img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/1697389412660-LME8R5KAILMHZ2XEDUGM/Apple+Watch+Move+Goal+32.jpg?content-type=image%252Fjpeg&amp;format=750w" width="297" alt="" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"></a>

  </th>
    

</tr></tbody></table></td></tr>


    
  
      

  
    
    <tr><td><table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="side-layout" style="width:100% !important;"><tbody><tr>

    

  
  <th class="stack-cell-wrap w100p section-image-cell section-content-cell" align="left" data-aspect="ORIGINAL" style="padding:0;width:50%;vertical-align:middle;font-weight:normal;">
    <a class="image-link section-hoverable-image" href="https://www.roccasecca.fitness/articles/physical-activity-guidelines-for-americans" style="color:#000 !important;text-decoration:none;"><img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/1692397299937-LY9VWURJPOH77UE3WYQF/Physical+Activity+Guidelines+for+Americans+32.png?content-type=image%252Fpng&amp;format=750w" width="297" alt="" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"></a>

  </th>
    

  <th class="stack-cell-wrap w100p section-text-area section-content-cell" align="left" style="color:#000;vertical-align:middle;font-weight:normal;">
    <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" class="side-layout" style="width:100% !important;"><tbody><tr><td class="section-text-cell" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      

<h3 class="section-item-title" style="font-weight:400;line-height:1.25em;font-size:1.776889em;mso-line-height-alt:1.776889em;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:0em;margin:0 0 11px 0;color:#000;"><a class="title-link" href="https://www.roccasecca.fitness/articles/physical-activity-guidelines-for-americans" style="color:#000;text-decoration:none;"><span class="title-link-text" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;color:#000;">Physical Activity Guidelines for Americans</span></a></h3>



<div class="section-caption-text" style="margin:11px 0 22px 0;position:relative;"><p class="" style="font-size:1em;line-height:1.618em;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;margin:11px 0 22px 0;position:relative;color:#000;">The goals set out in the Physical Activity Guidelines for Americans are a good place to start when setting your own goals.</p></div>


<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" class="cta-section">
  <tbody><tr>
    <td align="left" valign="middle">
      
      <a href="https://www.roccasecca.fitness/articles/physical-activity-guidelines-for-americans" class="cta-button-box button-style-text-only" style="color:#000 !important;display:inline-block;line-height:11px;margin:0;mso-padding-alt:0;text-align:center;text-decoration:none;transition:.15s !important;background-color:transparent;border:0;padding:0;"><i class="cta-button-mso" style="display:none;letter-spacing:7.260000000000001px;mso-text-raise:19.8px;">&nbsp;</i><span class="cta-button-label" style="font-weight:inherit;line-height:inherit;margin:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#3d3d3d;display:inline;font-size:11px;mso-text-raise:13.09px;"><span data-letter-spacing="3" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.2em;">Read More</span></span><i class="cta-button-mso" style="display:none;letter-spacing:7.260000000000001px;mso-text-raise:19.8px;">&nbsp;</i></a>
    </td>
  </tr>
</tbody></table>



    </td></tr></tbody></table>
  </th>
    

</tr></tbody></table></td></tr>


    
  
      

  
    
    <tr><td><table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="side-layout" style="width:100% !important;"><tbody><tr>

    

  <th class="stack-cell-down w100p section-text-area section-content-cell" align="left" style="color:#000;vertical-align:middle;font-weight:normal;">
    <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" class="side-layout" style="width:100% !important;"><tbody><tr><td class="section-text-cell" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      

<h3 class="section-item-title" style="font-weight:400;line-height:1.25em;font-size:1.776889em;mso-line-height-alt:1.776889em;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:0em;margin:0 0 11px 0;color:#000;"><a class="title-link" href="https://www.roccasecca.fitness/articles/couch-to-5k-walk" style="color:#000;text-decoration:none;"><span class="title-link-text" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;color:#000;">Couch to 5K Walk</span></a></h3>



<div class="section-caption-text" style="margin:11px 0 22px 0;position:relative;"><p class="" style="font-size:1em;line-height:1.618em;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;margin:11px 0 22px 0;position:relative;color:#000;">If your goal is to walk a 5K, this plan starts wherever you are and gets you to your goal. Take as long as you need to work up to walking 10 minutes a day, and then follow the weekly guides. </p></div>


<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" class="cta-section">
  <tbody><tr>
    <td align="left" valign="middle">
      
      <a href="https://www.roccasecca.fitness/articles/couch-to-5k-walk" class="cta-button-box button-style-text-only" style="color:#000 !important;display:inline-block;line-height:11px;margin:0;mso-padding-alt:0;text-align:center;text-decoration:none;transition:.15s !important;background-color:transparent;border:0;padding:0;"><i class="cta-button-mso" style="display:none;letter-spacing:7.260000000000001px;mso-text-raise:19.8px;">&nbsp;</i><span class="cta-button-label" style="font-weight:inherit;line-height:inherit;margin:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#3d3d3d;display:inline;font-size:11px;mso-text-raise:13.09px;"><span data-letter-spacing="3" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.2em;">Read More</span></span><i class="cta-button-mso" style="display:none;letter-spacing:7.260000000000001px;mso-text-raise:19.8px;">&nbsp;</i></a>
    </td>
  </tr>
</tbody></table>



    </td></tr></tbody></table>
  </th>
    

  
  <th class="stack-cell-up w100p section-image-cell section-content-cell" align="left" data-aspect="ORIGINAL" style="padding:0;width:50%;vertical-align:middle;font-weight:normal;">
    <a class="image-link section-hoverable-image" href="https://www.roccasecca.fitness/articles/couch-to-5k-walk" style="color:#000 !important;text-decoration:none;"><img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/1684016937648-YR2CW1VO18FNK0FNOVBA/Couch+To+5K+Walking+Trail+32.jpg?content-type=image%252Fjpeg&amp;format=750w" width="297" alt="" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"></a>

  </th>
    

</tr></tbody></table></td></tr>


    
  
      

  
    
    <tr><td><table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="side-layout" style="width:100% !important;"><tbody><tr>

    

  
  <th class="stack-cell-wrap w100p section-image-cell section-content-cell" align="left" data-aspect="ORIGINAL" style="padding:0;width:50%;vertical-align:middle;font-weight:normal;">
    <a class="image-link section-hoverable-image" href="https://www.roccasecca.fitness/articles/how-to-set-the-move-goal-on-your-apple-watch" style="color:#000 !important;text-decoration:none;"><img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/1685627957066-GLR6JHWHH1NC277VQ7EY/Move+Goal+32.png?content-type=image%252Fpng&amp;format=636w" width="297" alt="" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"></a>

  </th>
    

  <th class="stack-cell-wrap w100p section-text-area section-content-cell" align="left" style="color:#000;vertical-align:middle;font-weight:normal;">
    <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" class="side-layout" style="width:100% !important;"><tbody><tr><td class="section-text-cell" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      

<h3 class="section-item-title" style="font-weight:400;line-height:1.25em;font-size:1.776889em;mso-line-height-alt:1.776889em;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:0em;margin:0 0 11px 0;color:#000;"><a class="title-link" href="https://www.roccasecca.fitness/articles/how-to-set-the-move-goal-on-your-apple-watch" style="color:#000;text-decoration:none;"><span class="title-link-text" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;color:#000;">How to Set the Move Goal on Your Apple Watch</span></a></h3>



<div class="section-caption-text" style="margin:11px 0 22px 0;position:relative;"><p class="" style="font-size:1em;line-height:1.618em;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;margin:11px 0 22px 0;position:relative;color:#000;">When you first set up your Apple Watch, it chooses a move goal for you. Sometimes you just want to set the move goal yourself. This article walks you through how to do it. </p></div>


<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" class="cta-section">
  <tbody><tr>
    <td align="left" valign="middle">
      
      <a href="https://www.roccasecca.fitness/articles/how-to-set-the-move-goal-on-your-apple-watch" class="cta-button-box button-style-text-only" style="color:#000 !important;display:inline-block;line-height:11px;margin:0;mso-padding-alt:0;text-align:center;text-decoration:none;transition:.15s !important;background-color:transparent;border:0;padding:0;"><i class="cta-button-mso" style="display:none;letter-spacing:7.260000000000001px;mso-text-raise:19.8px;">&nbsp;</i><span class="cta-button-label" style="font-weight:inherit;line-height:inherit;margin:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#3d3d3d;display:inline;font-size:11px;mso-text-raise:13.09px;"><span data-letter-spacing="3" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.2em;">Read More</span></span><i class="cta-button-mso" style="display:none;letter-spacing:7.260000000000001px;mso-text-raise:19.8px;">&nbsp;</i></a>
    </td>
  </tr>
</tbody></table>



    </td></tr></tbody></table>
  </th>
    

</tr></tbody></table></td></tr>


    
  
  


</tbody></table>

</div>
<div id="button-button-section-19">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="button-section section-content" style="width:100%;background-color:transparent;">
  <tbody><tr>
    <td align="center" valign="middle" class="section-content-cell section-text-area" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      
      <a href="https://www.roccasecca.fitness/articles" class="button-section-box button-style-solid" style="color:#000 !important;display:inline-block;line-height:11px;margin:0;mso-padding-alt:0;text-align:center;text-decoration:none;transition:.15s;width:auto;background-color:#000;border:0;padding:17px 0;"><i class="button-section-mso" style="letter-spacing:29.92px;mso-font-width:-100%;mso-text-raise:26.950000000000003px;">&nbsp;</i><span class="button-section-label" style="font-weight:inherit;line-height:inherit;margin:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#efefef;display:inline-block;font-size:11px;min-width:1px;mso-text-raise:15.95px;"><strong><span data-letter-spacing="3" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.2em;">View All Articles</span></strong></span><i class="button-section-mso" style="letter-spacing:29.92px;mso-font-width:-100%;mso-text-raise:26.950000000000003px;">&nbsp;</i></a>
    </td>
  </tr>
</tbody></table>

</div>
<div id="line-line-section-20">

<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="line-section section-content">
  <tbody><tr>
    <td align="center" valign="middle" width="100%">
      <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" class="line-section-table section-content" style="width:100%;min-width:100%;">
        <tbody><tr>
          <td align="center" valign="middle" class="section-content-cell" width="100%" style="padding-top:22px;padding-right:0;padding-bottom:22px;padding-left:0;">
            <div class="basic-line" data-line="solid" style="background:none;font-size:0;margin:0;line-height:0;height:0;width:100%;border-style:solid none;border-width:2px 0 1px;border-color:#000;">&nbsp;</div>
          </td>
        </tr>
      </tbody></table>
    </td>
  </tr>
</tbody></table>

</div>
<div id="text-text-section-21">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="text-section section-content">
  <tbody><tr>
    <td valign="top" class="section-text-area section-content-cell padding-mobile-both" style="padding-top:11px;padding-right:44px;padding-bottom:11px;padding-left:44px;color:#313131;background-color:transparent;">
      <h2 style="color:inherit;margin:1.414em 0 .5em;font-weight:400;line-height:1.25em;font-size:2.3685930369999997em;mso-line-height-alt:2.3685930369999997em;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;text-align:center;"><strong>Free Videos</strong></h2>
    </td>
  </tr>
</tbody></table>

</div>
<div id="image-image-section-list-left-22">
<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="image-section list-left-layout section-content" style="width:100% !important;">

  

  
    <tbody><tr><td><table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="side-layout" style="width:100% !important;"><tbody><tr>

    

  <th class="stack-cell-wrap w100p section-image-cell section-content-cell section-hoverable-image" align="left" data-aspect="ORIGINAL" style="padding:0;width:50%;vertical-align:middle;font-weight:normal;">
    
  <a href="https://www.youtube.com/playlist?list=PLDp0bwdgXQf2C4FHrSyMY1R0U8iE6pQsw" style="color:#000 !important;"><img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/d20c4453-9476-4344-8d6f-b259d4ad2b14/ES+Dumbbells+on+Counter.jpg?content-type=image%2Fjpeg&amp;format=750w" width="198" alt="Thumbnail image for &quot;Movement Snacks&quot;: Katherine paces the living room while talking on the phone" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"></a>


  </th>
    

  <th class="stack-cell-wrap w100p section-text-area section-content-cell" align="left" style="color:#000;vertical-align:middle;font-weight:normal;">
    <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" class="side-layout" style="width:100% !important;"><tbody><tr><td class="section-text-cell" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      <div class="section-caption-text" style="position:relative;"><p class="" style="font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#313131;">I've uploaded a new video to my YouTube channel! This follow-up to last month's article on “Exercise Snacks vs. Movement Snacks” demonstrates how leaving a set of dumbbells on your kitchen counter can inspire you to get snack-sized bits of exercise in throughout the day.</p></div>
    </td></tr></tbody></table>
  </th>
    

</tr></tbody></table></td></tr>


  
  


</tbody></table>

</div>
<div id="text-text-section-23">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="text-section section-content">
  <tbody><tr>
    <td valign="top" class="section-text-area section-content-cell" style="padding-top:11px;padding-right:22px;padding-bottom:11px;padding-left:22px;color:#313131;background-color:transparent;">
      <p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">My YouTube channel also has <a href="https://youtube.com/playlist?list=PLDp0bwdgXQf0tybzC5Zhf-Ph-itk9iqxR&amp;si=xEEHueDPxOKlGXFv" rel="nofollow" style="color:#000 !important;">Follow-Alongs</a>, <a href="https://www.youtube.com/playlist?list=PLDp0bwdgXQf35QK-4q-RRY7IX5a54BuIi" rel="nofollow" style="color:#000 !important;">Exercise Demos</a>, and the <a href="https://www.youtube.com/playlist?list=PLDp0bwdgXQf0-3tH2CtLXbDyerzZNbgmH" rel="nofollow" style="color:#000 !important;">Quilters Stretches</a> series.</p><p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">Let me know what you want to see next!</p>
    </td>
  </tr>
</tbody></table>

</div>
<div id="button-button-section-24">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="button-section section-content" style="width:100%;background-color:transparent;">
  <tbody><tr>
    <td align="center" valign="middle" class="section-content-cell section-text-area" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      
      <a href="https://www.youtube.com/@katherineroccasecca" class="button-section-box button-style-solid" style="color:#000 !important;display:inline-block;line-height:11px;margin:0;mso-padding-alt:0;text-align:center;text-decoration:none;transition:.15s;width:auto;background-color:#000;border:0;padding:17px 0;"><i class="button-section-mso" style="letter-spacing:29.92px;mso-font-width:-100%;mso-text-raise:26.950000000000003px;">&nbsp;</i><span class="button-section-label" style="font-weight:inherit;line-height:inherit;margin:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#efefef;display:inline-block;font-size:11px;min-width:1px;mso-text-raise:15.95px;"><strong><span data-letter-spacing="3" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.2em;">View All Videos</span></strong></span><i class="button-section-mso" style="letter-spacing:29.92px;mso-font-width:-100%;mso-text-raise:26.950000000000003px;">&nbsp;</i></a>
    </td>
  </tr>
</tbody></table>

</div>
<div id="line-line-section-25">

<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="line-section section-content">
  <tbody><tr>
    <td align="center" valign="middle" width="100%">
      <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" class="line-section-table section-content" style="width:100%;min-width:100%;">
        <tbody><tr>
          <td align="center" valign="middle" class="section-content-cell" width="100%" style="padding-top:22px;padding-right:0;padding-bottom:22px;padding-left:0;">
            <div class="basic-line" data-line="solid" style="background:none;font-size:0;margin:0;line-height:0;height:0;width:100%;border-style:solid none;border-width:2px 0 1px;border-color:#000;">&nbsp;</div>
          </td>
        </tr>
      </tbody></table>
    </td>
  </tr>
</tbody></table>

</div>
<div id="image-image-section-list-right-26">
<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="image-section list-right-layout section-content" style="width:100% !important;">

  

  
    <tbody><tr><td><table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="side-layout" style="width:100% !important;"><tbody><tr>

    

  <th class="stack-cell-down w100p section-text-area section-content-cell" align="left" style="color:#000;vertical-align:middle;font-weight:normal;">
    <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" class="side-layout" style="width:100% !important;"><tbody><tr><td class="section-text-cell" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      <div class="section-caption-text" style="position:relative;"><p class="" style="font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#313131;">I'm Katherine Roccasecca—a mountain biker, a quilter, and a certified personal trainer. </p><p class="" style="font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#313131;">I help “adults who are old enough to know they aren't getting any younger” to get stronger, stay healthier, and live longer. </p></div>
    </td></tr></tbody></table>
  </th>
    

  <th class="stack-cell-up w100p section-image-cell section-content-cell section-hoverable-image" align="left" data-aspect="ORIGINAL" style="padding:0;width:33%;vertical-align:middle;font-weight:normal;">
    
  <a href="https://www.roccasecca.fitness/about" style="color:#000 !important;"><img class="section-scaleable-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/c3c9a0e4-1ac9-430e-b321-49959dc50476/Katherine+Website+Ponytail+3000.jpg?content-type=image%2Fjpeg&amp;format=750w" width="198" alt="Katherine's headshot in front of a quilt" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;background-color:transparent;font-weight:normal;height:auto;width:100%;max-width:100%;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;"></a>


  </th>
    

</tr></tbody></table></td></tr>


  
  


</tbody></table>

</div>
<div id="text-text-section-27">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="text-section section-content">
  <tbody><tr>
    <td valign="top" class="section-text-area section-content-cell" style="padding-top:11px;padding-right:22px;padding-bottom:11px;padding-left:22px;color:#313131;background-color:transparent;">
      <p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">Whether you are 55… 75… 30… or any age, you've probably noticed that some things aren't as easy as they used to be. That might be climbing the stairs, putting the heavy platter in the top cupboard, or riding your bike all day.</p><p class="" style="color:inherit;font-size:1em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;">I can design a program for you that takes into account what you do and improves what you need, so you can succeed at what you want to do.</p>
    </td>
  </tr>
</tbody></table>

</div>
<div id="button-button-section-28">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="button-section section-content" style="width:100%;background-color:transparent;">
  <tbody><tr>
    <td align="center" valign="middle" class="section-content-cell section-text-area" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      
      <a href="https://www.roccasecca.fitness/services" class="button-section-box button-style-solid" style="color:#000 !important;display:inline-block;line-height:11px;margin:0;mso-padding-alt:0;text-align:center;text-decoration:none;transition:.15s;width:auto;background-color:#000;border:0;padding:17px 0;"><i class="button-section-mso" style="letter-spacing:29.92px;mso-font-width:-100%;mso-text-raise:26.950000000000003px;">&nbsp;</i><span class="button-section-label" style="font-weight:inherit;line-height:inherit;margin:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#efefef;display:inline-block;font-size:11px;min-width:1px;mso-text-raise:15.95px;"><strong><span data-letter-spacing="3" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.2em;">See Services</span></strong></span><i class="button-section-mso" style="letter-spacing:29.92px;mso-font-width:-100%;mso-text-raise:26.950000000000003px;">&nbsp;</i></a>
    </td>
  </tr>
</tbody></table>

</div>
<div id="line-line-section-29">

<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="line-section section-content">
  <tbody><tr>
    <td align="center" valign="middle" width="100%">
      <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" class="line-section-table section-content" style="width:100%;min-width:100%;">
        <tbody><tr>
          <td align="center" valign="middle" class="section-content-cell" width="100%" style="padding-top:22px;padding-right:0;padding-bottom:22px;padding-left:0;">
            <div class="basic-line" data-line="solid" style="background:none;font-size:0;margin:0;line-height:0;height:0;width:100%;border-style:solid none;border-width:6px 0 5px;border-color:#000;">&nbsp;</div>
          </td>
        </tr>
      </tbody></table>
    </td>
  </tr>
</tbody></table>

</div>
<div id="button-button-section-30">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="button-section section-content" style="width:100%;background-color:transparent;">
  <tbody><tr>
    <td align="center" valign="middle" class="section-content-cell section-text-area" style="padding-top:22px;padding-right:22px;padding-bottom:22px;padding-left:22px;">
      
      <a href="https://www.roccasecca.fitness/home" class="button-section-box button-style-solid" style="color:#000 !important;display:inline-block;line-height:11px;margin:0;mso-padding-alt:0;text-align:center;text-decoration:none;transition:.15s;width:auto;background-color:#99c356;border:0;padding:17px 0;"><i class="button-section-mso" style="letter-spacing:29.92px;mso-font-width:-100%;mso-text-raise:26.950000000000003px;">&nbsp;</i><span class="button-section-label" style="font-weight:inherit;line-height:inherit;margin:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#000;display:inline-block;font-size:11px;min-width:1px;mso-text-raise:15.95px;"><strong><span data-letter-spacing="3" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.2em;">Visit Website</span></strong></span><i class="button-section-mso" style="letter-spacing:29.92px;mso-font-width:-100%;mso-text-raise:26.950000000000003px;">&nbsp;</i></a>
    </td>
  </tr>
</tbody></table>

</div>
<div id="image-image-section-thumbnail-31">


<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" align="center" bgcolor="transparent" class="image-section thumbnail-layout section-content">
  
    

    <tbody><tr>
        

      <td>
        <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0">
          <tbody><tr>
            
            
              
                

<td align="center" valign="middle" class="section-image-cell section-content-cell section-hoverable-image" data-aspect="ORIGINAL" style="padding:0;">

  <img class="section-thumbnail-image" src="https://images.squarespace-cdn.com/content/643c80d056eda367320624f4/798be30b-e23c-471b-b741-e5ba8e5d4a88/Roccasecca+Fitness+Logo+Color+with+text.png?content-type=image%2Fpng&amp;format=750w" width="102.60000000000001" style="font-size:.7501875468867217em;display:block;border:0;text-decoration:none;line-height:0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;height:auto;max-width:100%;max-height:250px;width:102.60000000000001px;" alt="">

</td>

                
            
          </tr>
        </tbody></table>
      </td>
        

    </tr>
    

  
</tbody></table>

</div>
                </td>
              </tr>
            </tbody></table>
            
              <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" id="newsletter-section-footer">
                <tbody><tr>
                  <td align="center" valign="top" id="newsletter-section-footer-cell">
                    
<div id="footer-footer-section-stacked-bottom-0">



<table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" bgcolor="transparent" class="footer-section footer-section-stacked section-content" style="background-color:transparent;">
  <tbody><tr>
    <td align="center" valign="top" class="section-text-area section-content-cell" style="padding-top:20px;padding-right:22px;padding-bottom:50px;padding-left:22px;">
      
  <table role="presentation" class="social-links" cellpadding="0" cellspacing="0" border="0">
    <tbody><tr>
    
    
      <td valign="top" width="30" height="52">
        <a href="http://instagram.com/katherineroccaseccacpt" style="color:#000 !important;text-decoration:none;">
          <img class="social-link-icon" src="https://assets.squarespace.com/composer/assets/images/email/social-icons/instagram+dark.png" width="22" height="22" max-width="22" alt="instagram" style="font-size:.7501875468867217em;text-decoration:none;line-height:0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;display:block;margin:0 auto;border:0;">
        </a>
      </td>
    
      

<td class="" width="20"></td>

    
      <td valign="top" width="30" height="52">
        <a href="http://facebook.com/katherineroccaseccacpt" style="color:#000 !important;text-decoration:none;">
          <img class="social-link-icon" src="https://assets.squarespace.com/composer/assets/images/email/social-icons/facebook+dark.png" width="22" height="22" max-width="22" alt="facebook" style="font-size:.7501875468867217em;text-decoration:none;line-height:0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;display:block;margin:0 auto;border:0;">
        </a>
      </td>
    
      

<td class="" width="20"></td>

    
      <td valign="top" width="30" height="52">
        <a href="https://www.youtube.com/@katherineroccasecca" style="color:#000 !important;text-decoration:none;">
          <img class="social-link-icon" src="https://assets.squarespace.com/composer/assets/images/email/social-icons/youtube+dark.png" width="22" height="22" max-width="22" alt="youtube" style="font-size:.7501875468867217em;text-decoration:none;line-height:0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;display:block;margin:0 auto;border:0;">
        </a>
      </td>
    
      

<td class="" width="20"></td>

    
      <td valign="top" width="30" height="52">
        <a href="http://bio.site/roccaseccafitness" style="color:#000 !important;text-decoration:none;">
          <img class="social-link-icon" src="https://assets.squarespace.com/composer/assets/images/email/social-icons/url+dark.png" width="22" height="22" max-width="22" alt="url" style="font-size:.7501875468867217em;text-decoration:none;line-height:0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;display:block;margin:0 auto;border:0;">
        </a>
      </td>
    
    </tr>
  </tbody></table>


      
  <p class="footer-text" style="line-height:1.618em;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#000;font-size:11px;margin:0 0 13.75px 0;padding:0;">Katherine Roccasecca, CPT</p>

      
  
    <p class="footer-company-info" style="line-height:1.618em;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#000;font-size:11px;margin:0 0 13.75px 0;padding:0;">
  <a style="color:#000;text-decoration:none;font-size:inherit;font-family:inherit;font-weight:inherit;line-height:inherit;cursor:default;">
  2801 NW Polk City Drive, 
  Ankeny, IA 50023, 
  United States</a>
</p>
  

      
  <p class="brand-name" style="line-height:1.618em;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#000;margin-bottom:13.75px;font-size:11px;mso-line-height-alt:11px;white-space:pre-wrap;margin:0 0 13.75px 0;padding:0;"><strong>December 2024</strong></p>
  
  

      

      <p class="footer-links" style="line-height:1.618em;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;font-size:11px;color:#313131;margin:0 0 13.75px 0;padding:0;">
  <a href="#" class="unsubscribe-link" style="color:#313131;text-decoration:underline;">
    <span class="unsubscribe-link-text" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;">Unsubscribe</span>
  </a>
</p>

    </td>
  </tr>
</tbody></table>

</div>
                  </td>
                </tr>
              </tbody></table>
            
          </td>
        </tr>
      </tbody></table>
    </td>
  </tr>
</tbody></table>

  
</body></html>
