Monthly Newsletter

February 2015



It's February, but there really is a light at the end of the tunnel.  New spring apparel, shoes and accessories are arriving at the store every day.  The new colors of Feetures! socks will brighten up your day and get you out of the winter doldrums.

This spring, we are adding a brand new WalkFit program to our lineup of world class training programs.  Please read below for details. Also, back by popular demand will be our 3rd Annual Ballloonapalozza on Feb. 21st.  More details to follow.

It may be February, but you won't want to miss all of the events going on at the store.

See you on the roads, and in the store!
Stay FIT,

Walking to Fitness.


What if being an athlete was not just about hand-eye coordination or pushing breathing and heart rate to painful levels?  What if everyone who can't run or doesn't want to run could be athletes, too?  What if all anyone needed to be an athlete were perseverance and the ability to move?


Fleet Feet Sports is excited to add WalkFit to our quality training programs this spring. Whether you struggle to complete a mile in 30 minutes, or aspire to walk with an intensity or pace akin to a runner, Walking is quality training anyone can start and take to whatever level they desire.


Walking is the oldest exercise regimen on earth. Magically able to take people from the couch to restored health, walking is an excellent low impact activity to do that. If no one needed help and motivation, everyone would already be fit. Join Fleet Feet Sports WalkFit and meet wonderful fitness friends and enjoy working out in a supportive and motivational environment. 


- Karen Harr

Training Director, Fleet Feet Sports Pittsburgh



Noon-1pm Saturday Feb, 14th!


Can you believe Spring is just around the corner! How are you tracking your fitness or monitoring your goals? Coach Karen will be available Saturday February 14th from Noon - 1pm to discuss any questions you may have on using the Garmin Vivofit, VivoSmart, Forerunner 15, and Polar Heart rate monitor to begin your fitness journey!  

Nutrition 101 Seminar - Heart Health


What: Nutrition 101

Small changes that can lead to big results.  

When: Saturday February 14th, 9:00am


Where:  Fleet Feet Sports


To RSVP for this seminar Click Here


- Kathryn Szklany, MA, RD, LDN, CNSC

Registered Dietitian and FIT Professional, Fleet Feet Sports Pittsburgh

This Valentine's Day 

Break Up With Your Old Bras!

Most women have no idea when it's time to let that old flame go, and what better way to start a new love than on Valentine's Day??  

Here is where it gets fun... Come in to see us on Saturday, February 14, so we can set you up with the perfect "First Date" sports bra to embrace and support you during your next workout!  We will provide Valentine's Day Treats, along with expert sports bra advice!  Bring a friend or is always more fun with friends!

Is love at first sight a myth?  Probably, but the fact that your sports bra shouldn't celebrate an anniversary with you is NOT.  Imagine the confidence you will exude while reigniting that passion you once had for the old bras you left behind!!



Let Us Know You're Coming!


RSVP Here for an Extra Treat! 

It's Back! Save the Date!

Stay Tuned For More Details!

Nutrition 101 from our Registered Dietitian


Did you know that the number one killer of women is heart disease?  

Heart disease is also known as cardiovascular disease and is used to describe problems related to plaque buildup in the walls of arteries. This build up of plaque may lead to the narrowing of arteries which makes it more difficult for blood to flow through causing hypertension and creates a risk for a heart attack or stroke. Heart disease also includes problems such as heart failure, arrhythmia, and heart valve problem. Although nutrition and lifestyle changes may not cure heart disease they can help improve heart health. Here are some basic tips nutrition tips to help improve your heart health.

These recommendations are from the DASH diet (Dietary Approaches to Stop Hypertension), research has shown that following the DASH diet may help you lower your blood pressure, protect against osteoporosis, cancer, heart disease, stroke and diabetes. Remember to always consult your primary care physician before starting any sort of diet plan.
  1. Cut the salt- Try following a low sodium diet (between 2300mg-1500mg/day). To put that in perspective ½ tsp of salt contains 1200mg of sodium and 1 tsp of salt contains 2300mg of sodium. Sodium is known for increasing a person's blood pressure which increases their risk for heart disease.


  2. Healthy balances of fats- A low saturated fat, low cholesterol diet, and low total fat diet will help decrease your risk of heart disease, diabetes, and obesity. Remember your body needs fat to absorb the fat soluble vitamins (A, D, E, and K), but try to consume more of the 'good fats' and less of the 'bad fats'. Saturated fat and Tran's fats are the 'bad fats' as they are known to raise blood cholesterol and increase a person's risk of coronary artery disease. Try to limit your total intake of saturated and trans fat by limiting your intake of fatty meats, butter, cheese, whole milk , eggs, processed foods, fried foods, and baked goods.


    The 'good fats', omega 3 fatty acids, monounsaturated and polyunsaturated fats are known to decrease a person's risk of heart disease. Examples of these fats include olive oil, safflower oil, peanut oil, avocados, and corn oil. Try consuming foods rich in omega 3 fatty acids such as salmon, ground flax seed, and walnuts.


    Cholesterol is not fat, but it is a waxy fat- like substance. The body needs cholesterol to build cells and for certain hormones. The body makes enough cholesterol that you do not need to consume any extra. A diet high in cholesterol can increase your risk for heart disease and stroke. Foods high in cholesterol include eggs and fatty meats. Try eating only the egg white and purchasing meat at least 90% lean.


  3. Eat your fruits and veggies- Aim for 4 to 5 servings a day of vegetables (a serving is ½ cup chopped vegetables or 1 cup of leafy greens) and 4 to 5 servings of fruits ( a serving is 1 medium piece of fruit or 1/2cup of chopped fruit) per day. Fruits and vegetables are packed with fiber, vitamins and minerals and are low in fat.


  4. Dairy- Aim to consume 2 to 3 servings per day ( a serving is 1 cup skim milk or 1% milk, 1 cup yogurt, or 1.5oz of cheese) of low fat dairy. Low fat dairy is packed with calcium and vitamin D to help fight disease and promote bone health.


  5. Lean Meat & Poultry- Packed with B-vitamins, iron, and zinc aim for 6 or fewer servings per week. A serving of meat is 1oz lean meat or seafood; remember to take the skin off the meat. Try broiling, roasting, or baking meat instead of frying.

  6. Nuts, Seeds, & Legumes- Grab a handful of nuts and seeds as a snack, aim for 4 to 5 servings per week (a serving is 1/3 cup of nuts, 2 Tbsp of seeds, or ½ cup of cooked beans. Almonds, sunflower seeds, kidney beans, peas, and lentils are a great source of fiber and phytochemicals which help protect against some cancers and heart disease. 


1. Mayo Clinic

2. American Heart Association

3. Academy of Nutrition and Dietetics. Evidence Analysis Library.



- Kathryn Szklany, MA, RD, LDN, CNSC

Registered Dietitian and FIT Professional, Fleet Feet Sports Pittsburgh