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Read to learn how to get started working out. It’s not hard! ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
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October is Healthiest State Month presented by the Healthiest State Initiative. Each week, look for messaging from them on health topics: mental health, food insecurity and nutrition, physical activity, and cancer rates. Visit the Healthiest State Initiative website to learn more. And look for the tags #HealthiestStateMonth and #HeyIowa on social media all month!
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The Ankeny Senior Expo will be held Wednesday, October 8th at Albaugh Family Senior Community Center. The event is free and features local businesses and agencies that serve seniors. I am one of those businesses! Please come by and say, “Hi!” Get a free sarcopenia screening. Take a look at some of the home fitness equipment that I recommend. Ask me any of your fitness questions. Learn how in-home personal training can help you build the strength and endurance to live longer and healthier. Check out the new quilt I made with my logo!
Wednesday, October 8, 2025
10:00 a.m.–2:00 p.m.
Free
Albaugh Family Senior Community Center
150 NW Ash Drive, Ankeny, Iowa
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Prepare for Snow Shoveling
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I hate to tell you, but snow shoveling season is approaching. I offer a six-week custom training program to prepare you for snow shoveling season. 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 and weekly check-ins that will get you from where you are now 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. The consultation and training session can be done in your home or remotely. The package price is $280.
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I maintain a website with free fitness-related articles and videos for you. Here are several recent and classic articles you may enjoy. Frequently, people ask me, “How can I get started?” I wrote “Strength Training: Where to Start?” for them, and for you! If you have any questions after reading it, ask me and I’ll update the article. Fall is a good time for a hike. Take a look at my poison ivy portfolio before you go.
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The day comes when you realize, "Dang, I really should be working out!" Now you might be asking, "Where do I start? How do I start?" This article will give you what you need to start. In order to keep it readable, it won’t cover absolutely everything. But, after reading this and watching the videos, you can grab a few household objects and do your first workout! |
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When I am asked to recommend dumbbells for someone I ask a bunch of questions and tailor my answer to that person. But my favorite dumbbells to use and the ones I recommend most often are neoprene-coated hexagon dumbbells. Here's why. |
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Hiking or mountain biking in Iowa or the midwest is a lot more fun if you know what poison ivy looks like and can avoid it. The trouble is that poison ivy does not always look like it does in the perfect specimen photos. Skip the rash, and learn from these poison ivy photos! |
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All my videos are available on my YouTube channel. Check out my Quilters Stretches series and my playlist of exercise demos!
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If you or someone you know is looking for a simple way to become more active, the Soft Trail Stroll walking series was created for you! Our walks are typically 1.5 to 2.5 miles long. We always set a pace that accommodates everyone present. It’s a stroll! No one is left behind. Details for each route are available by clicking the graphics below. Optionally, if you are on Facebook, join the conversation in our Soft Trail Stroll Facebook group! This group is useful for discussing the weather forecast and meeting locations. After each stroll, it’s a good place to continue conversations and share photos.
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Tuesday, October 7, 2025Sycamore Trails North Loop w/ Fresh Cut
1.6 miles
Sycamore Trails North Gravel Lot, 10:00 a.m. |
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Saturday, October 18, 2025Southwoods Park Clockwise Doubleback
1.5 miles
Southwoods Park, 10:00 a.m. |
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Tuesday, October 28, 2025Sycamore Trails South River Out-and-Back
2.2 miles
Polk County River Place, 10:00 a.m. |
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Tuesday, November 4, 2025Center Trails Full Rollercoaster Loop
2.4 miles
Ashworth Swimming Pool, 10:00 a.m. |
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I'm Katherine Roccasecca—a quilter, a mountain biker, and a certified personal trainer. I help adults ages 30 to 130 build strength and endurance so they can stay healthier and live longer. |
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Maybe you've 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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