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Issue Date: September 18, 2005
Work out safely after having a baby
New moms must deal with compromised body mechanics and added strain from childbearing. So before they return to pre-pregnancy workouts, major physical changes must be addressed.
"Movements like breast-feeding and carrying a car seat are forward motions," says Lisa Druxman, trainer, mom and creator of Stroller Strides, a national new-mom fitness program. "This leads to postural issues and back pain, so moms need to strengthen pelvic floor and core muscles." Follow this plan:
Start daily as soon as the doctor allows
Kegels to strengthen pelvic floor. Squeeze the muscles used to stop the flow of urination, and hold for 3 seconds. Relax. Repeat, as able; work up to 3 sets of 30.
4-point drawing-in maneuver. This strengthens core stomach and lower back muscles, creating a natural corset. Kneel on all fours with back flat, looking at floor. Pull lower abdominals toward spine, while breathing normally. Hold 20 seconds and release. Repeat at least 3 times.
When you're ready for aerobic exercise
Stroll. Start with simple walks, and bring Baby along. When selecting a stroller, be sure you don't need to bend down to hold the handles and can take natural strides. Pull shoulder blades together, lead with chest, and tuck chin. For more info, go to strollerstrides.com.
Contact Jorge Cruise, author of "The 3-Hour Diet," at 3hourdiet.net.
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Stroller Strides Sweepstakes
OFFICIAL RULES
1. NO PURCHASE NECESSARY TO ENTER OR TO WIN. A PURCHASE WILL NOT INCREASE YOUR ODDS OF WINNING. ALL FEDERAL, STATE, LOCAL AND MUNICIPAL LAWS AND REGULATIONS APPLY. VOID WHERE PROHIBITED.
2. Eligibility. Subject to the additional restrictions below, the Stroller Strides Sweepstakes (the "Sweepstakes") is open to U.S. residents (excluding Puerto Rico) who are 18 years or older at the time of entry. Employees of USA WEEKEND Magazine ("Sponsor"), Gannett Co., Inc., BOB, and each of their respective affiliated companies, and advertising and promotional agencies, and the immediate family members of, and any persons domiciled with, any such employees, are not eligible to enter or to win.
3. How To Enter. The Sweepstakes will begin at 12:01 a.m. (E.S.T.) on Friday, September 16, 2005 and end at 11:59 p.m. (E.S.T.) on Thursday, September 22, 2005 (the "Sweepstakes Period"). Enter by visiting the Stroller Strides Sweepstakes official registration page on the USA WEEKEND Magazine website (usaweekend.com) and completing all of the required information and following all posted instructions. Your computer must accept cookies, or any successor or similar technology, which may be used for the purpose of entry tracking. Complete the entry form and any other required fields and then submit your entry by clicking on the "SEND" button. By entering, you agree to the terms of these Official Rules and to receive e-mails from Sponsor or those directed by Sponsor. You can opt-out of the receipt of such e-mails by following the directions on the Sweepstakes website or in any email received from Sponsor. Maximum one (1) entry per person.
Sponsor will not be responsible for incomplete, lost, late, misdirected or illegible or for failure to receive entries due to transmission failures or technical failures of any kind, including, without limitation, malfunctioning of any network, hardware or software, whether originating with sender or Sponsor. In the event of a dispute, all online entries will be deemed to have been submitted by the owner of the ISP account from which they were sent. For these purposes, an ISP account holder shall mean the natural person assigned to such ISP account by the Internet access provider, online service provider or other organization responsible for assigning ISP addresses for the domain associated with such ISP account. All entries become property of Sponsor and none will be returned. Any questions regarding the number of entries submitted or the owner of an ISP account shall be determined by Sponsor in its sole discretion, and Sponsor reserves the right to disqualify any entries by persons determined to be tampering with or abusing any aspect of the Sweepstakes.
4. Winner Selection. Five (5) Prize Winners will be selected in a random drawing from among all eligible entries received to be held on or about September 26, 2005.
5. Prizes and Odds. Prize: Five (5) Prize Winners will receive a Stroller Strides Fitness Stroller by BOB (ARV: $400). Odds of winning depend on the number of eligible entries received.
6. Winner Notification and Acceptance. Winners will be notified on or about September 27, 2005, at the telephone number, email address and/or U.S. Mail address provided on winner's entry form. Sponsor will call during regular business hours at number provided on entry form and will leave no messages. Failure to reach winner by phone may result in disqualification of winner, forfeiture of his or her interest in all prizes, and selection of a substitute winner from among all remaining eligible entries. Return of prize notification as undeliverable may result in disqualification and an alternate winner may be selected from among all remaining eligible entries.
7. Participation. By participating, entrants agree to be bound by these Official Rules and the decisions of Sponsor. Sponsor reserves the right to disqualify persons found tampering with or otherwise abusing any aspect of this Sweepstakes as solely determined by Sponsor. In the event the Sweepstakes is compromised by a virus, non-authorized human intervention, tampering or other causes beyond the reasonable control of Sponsor which corrupts or impairs the administration, security, fairness or proper operation of the Sweepstakes, Sponsor reserves the right in its sole discretion to suspend, modify or terminate the Sweepstakes. Should the Sweepstakes be terminated prior to the stated expiration date, Sponsor reserves the right to award prizes based on the entries received before the termination date.
8. Construction. The invalidity or unenforceability of any provision of these rules shall not affect the validity or enforceability of any other provision. In the event that any such provision is determined to be invalid or otherwise unenforceable, these rules shall be construed in accordance with their terms as if the invalid or unenforceable provision was not contained therein.
9. Sponsor. The Stroller Strides Sweepstakes is sponsored by USA WEEKEND Magazine. The decisions of Sponsor regarding the selection of winners and all other aspects of the Sweepstakes shall be final and binding in all respects. Sponsor will not be responsible for typographical, printing or other inadvertent errors in these Official Rules or in other materials relating to the Sweepstakes. For a list of winners (available after October 17, 2005) or a copy of these Official Rules, send a self-addressed, stamped envelope to "Winners List/Official Rules" (as applicable), Stroller Strides Sweepstakes, USA WEEKEND Magazine, 7950 Jones Branch Drive, McLean, VA 22107. If you have any questions regarding this Sweepstakes, please contact Priscilla Totten, USA WEEKEND Magazine, 7950 Jones Branch Drive, McLean, VA 22107.
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