Roccasecca Fitness Newsletter

Hikers' feet walk across a wooden bridge in the woods. Overlay Text: September 2024

In this issue:

Walk to End Alzheimer’s
Free Articles
Soft Trail Stroll
Free Videos
Ankeny Senior Expo
About Me

Walk to End Alzheimer's

The Fall 2024 Couch to 5K Walking Program concludes with the Walk to End Alzheimer's on Saturday, September 28th.

Please donate through our team to end this devastating disease.

We believe walking in a charity 5K is an excellent way to raise funds for a worthwhile organization and improve our own health at the same time.

Currently, more than 6 million Americans are living with Alzheimer's and over 11 million family and friends provide their unpaid care. We need your help to end this devastating disease. You will make an impact with your donation. Your kindness and generosity truly make a difference in the fight against Alzheimer’s and all other dementia. Thank you for your support!

Donate Now

Free Articles

I have articles on a variety of topics on my website. Check these three out and let me know what you want to see next!

Your Max Heart Rate Doesn’t Matter

Max heart rate formulas are like broken clocks. They are right twice a day. Honestly, they may not even be right that often. The point is that if they are right, it has more to do with random chance

Sew Your Own Yoga Strap

A yoga strap is handy for yoga, stretching, and exercising in general—and for carrying your yoga mat. Straps can be made by purchasing webbing; however, this article will show you how to make one from

How Many Steps Should I Walk in a Day?

The advice to walk 10,000 steps a day is incredibly common. But where did the advice come from? Why should I take that advice? More importantly, what can I take from this advice to improve my life?

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I lead a group walks on different trails in and around Des Moines a few times a month. This free series is designed to help people looking for a simple way to become more active and to increase appreciation of our local soft trails.

What is a soft trail? Simply, it is an unpaved trail. Its surface may be dirt, grass, or crushed rock/gravel. I am an avid mountain biker and know all these trails very well. I can guarantee that no one will get lost!

The routes vary in distance, but we always set a pace to accommodate everyone. It’s a stroll! All Soft Trial Strolls begin at 10:00 a.m. Details are available by clicking the graphics.

Join the conversation in our Soft Trail Stroll Facebook group!

Saturday, September 14, 2024

Center Trails Roller/Hillside Out-and-Back
2 miles
Clare and Miles Mills Rose Garden, 10:00 a.m.

Tuesday, October 1, 2024

Ewing Park “Up 2 Down 4”
1.8 miles
Ewing Park, 10:00 a.m.

Saturday, October 12, 2024

Sycamore Trails North Loop to Levee
2 miles
Sycamore Trails, North Gravel Lot, 10:00 a.m.

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Free Videos

Thumbnail image for "Quilters Stretches": Katherine sits at a sewing machine and leans back performing a chest stretch

Do you spend a lot of time sitting at a computer, sewing machine, or desk? You will want to check out my Quilters Stretches video series.

All the exercises in the series are designed to help offset the negative effects of sitting for hours at a time.

My YouTube channel also has Follow-Alongs, Exercise Demos, and Movement Snacks.

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Ankeny Senior Expo

Come visit me at the Ankeny Senior Expo Wednesday, October 9th!

If you have any suggestions for informational handouts you'd like to see me have available, let me know!

"Featuring more than 45 local businesses and agencies connecting seniors to a variety of resources and information for housing, health and educational services, transportation, leisure activities and more! This event is free and open to the public."

Free
10:00 a.m.–2:00 p.m.
Albaugh Family Senior Community Center
150 NW Ash Drive
Ankeny, Iowa

RSVP on Facebook

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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