Roccasecca Fitness May 2024

On Saturday, May 18th, Peggy, Jina, and I will be walking in the 2024 Central Iowa Heart Walk to raise money for the American Heart Association and research that will save lives. Our team is named Stroll for Heart, and we want you to join us!

Jina, Peggy, and Katherine walk on a paved trail through a suburban greenbelt.

I always say that walking helps you live a longer, healthier life. This is a chance to walk and help someone else live a longer, healthier life!

We all walk for someone. Whether it’s a loved one, ourselves, or someone we haven’t met.

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I want to talk to you about movement snacks—small bits of activity done throughout the day. The old advice said that exercise had to be done in at least 10-minute chunks to “count.” The current Physical Activity Guidelines for Americans take into account research that shows even smaller bouts of activity lead to positive health outcomes. This means movement snacks are healthy!

I’ve added a new article to my website with more information about what movement snacks are and suggestions for movement snacks that you can add to your day.

If you missed it, now is a good time to look at my article from last summer on the Physical Activity Guidelines for Americans.

In other news, earlier this month I got curious how many towns/cities around me have yoga in the park programs. One thing led to another and now I have a whole list of them to share with you.

Katherine demonstrates a movement snack by swinging on a swingset

Movement Snacks

Movement Snacks have been popping up all over. The idea that we can improve our heath with short easy bursts of movement is a powerful one. And, fortunately for us, the fact that it works is backed up

Physical Activity Guidelines for Americans

Let's go through the Physical Activity Guidelines for Americans and see what it might mean for you on a daily and weekly basis.

A collage of people engaged in physical activity

A group of people do yoga on mats spread out on the grass

Central Iowa Yoga in the Park 2024

Summer is a great time to get outdoors and enjoy yoga in the park. Many communities offer a yoga in the park program. They arrange for a certified yoga instructor to come and teach, and you just need

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Free Videos

Thumbnail image for "Stretch After Sitting": Katherine stands on an exercise mat with a chair and a stool next to her

I’m starting a new series of videos… Follow-Alongs! The first one is Stretch After Sitting. I would love to hear your suggestions for which topics to cover next!

My YouTube channel also has my three-part Quilters Stretches series, Exercise Demos, and Movement Snacks.

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Are you looking for a simple way to become more active? I have a free series of walks on trails in and around Des Moines, Iowa designed for you!

This month, we’ll start by visiting Ewing Park on the southeast side of town for the first time. Our Saturday walk will be on the hills at Center Trails, south of the Des Moines Art Center. Then, we will return to Sycamore Trails by the Johnston soccer fields.

All Soft Trial Strolls begin at 10:00 a.m. Detailed directions are available by clicking the graphics.

We also have two special events coming up: the 2024 Central Iowa Heart Walk on May 18, and National Trails Day on June 1.

Friday, May 3, 2024

Ewing Park Explore
1–2 miles
Ewing Park, 10:00 a.m.

Saturday, May 11, 2024

Center Trails Hillside Loop
2.1 miles
Ashworth Pool Lot, 10:00 a.m.

Saturday, May 18, 2024

2024 Central Iowa Heart Walk
3 miles
Iowa State Capitol, 8:00 a.m.
Pre-Registration Required

Tuesday, May 21, 2024

Sycamore Trails North Loop w/ Fresh Cut
1.6 miles
Sycamore North Gravel Lot, 10:00 a.m.

Saturday, June 1, 2024

National Trails Day
Details TBD

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I'm Katherine Roccasecca—a mountain biker, a quilter, and a certified personal trainer.

I help adults who are old enough to know they aren't getting any younger to get stronger, stay healthier, and live longer.

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.

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.

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