Top 5 Excercises to incorporate into your fitness routine

Hey Mavens,

I am often asked what the key is to achieving a strong, healthy body.  The answer is a healthy balanced diet and moderate exercise.  Research has proven that people who perform moderate exercise 3-5 days per week for at least 30 minutes a day will reduce their risk of health issues including heart disease, stroke, diabetes, obesity, and osteoporosis.  Regular exercise will also help you decrease stress and sleep better.

A good fitness program also incorporates cardiovascular exercises to burn fat and keep your heart strong,  strength training to build strong muscles and a stretch and flexibility program to keep you balanced and to help prevent injury.

Below are the best 5 exercises known for developing core strength, strong muscles and cardio function.  They are also some of my favourites and we do a variety of them in our FITMOM classes! Modifications are always given in class to ensure the safety of our members and to meet each individuals fitness level. 

5.  Burpees:  They are the ultimate full body workout!  Not only will they help develop and improve strength but they can also burn more fat (research has shown that it can burn up to 50% more fat than conventional strength training exercises).  So, you may not like doing them, but they are good for you!  Burpees can be modified from beginner to advanced fitness levels. 


4. Squats:  Are known to build strength in the legs and give definition to your gluteal muscles.  Squats are an example of a compound exercise as they work more than 1 muscle at a time. There are hundreds of variations to keep your workouts interesting and can be modified for intensity.


3. Push Ups: Push-ups are another example of a full body exercise.  When performed correctly a push up will target your upper and lower back, biceps, triceps, shoulders, forearms and abs.  They are also effective in building endurance so you can do other things; like lifting children!


2. Lunges:  Lunges are another great lower body workout.  When performed correctly they can help build up your abs, butt, hips and thighs.  They are also another great example of a compound exercise.  You can increase the intensity of lunges by moving forward, backward or laterally or by adding weights or dynamic movement.


1. The plank.  This exercise is an example of isometric contraction, when you contract your muscles against stationary resistance.  The plank exercise helps strengthen the entire midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen inner core muscles that support your joints.  You can make it easier by holding yourself up against a wall.  This is a great place for beginners to start as you begin to build up core strength.

Have a great week!

Achieving your goals

"Choosing a goal and sticking to it changes everything."- Scott Reed

This weekend I had the absolute pleasure to witness one of my clients achieve a personal goal. On Sunday, November 18th Miss.O completed her first 5k race.

We have met every Monday for the past 7 weeks in preparation for the run. Each week she pushed herself in time and distance. She continued to make time to run throughout the week and I have seen her improve. What she found hard in week 1, was easier by week 3.

This past Sunday she was able to put her training to the test.  We enjoyed a beautiful & crisp fall day, perfect for running.  The sun was shining bright for all of the runners who were ready to set their own Personal Best.

I am so very proud of Miss O. for sticking with the program, even when it was hard.  She lit up my heart and my spirits as she came around the corner, the finish line in sight.  Her smile was so big and she was so proud of meeting her goal.  She was a girl on fire.

Congratulations Miss. O.  Big love to you.   

Top 5 Reasons that I stay motivated to workout

Hi Mavens

We have another great week of fitness and fun ahead of us.  It has been wonderful to welcome some new faces to our classes and to have some previous clients make their triumphant return with baby number two!

I thought that for this weeks Motivated Monday Post I would share my personal top 5 reasons that I work out.  Perhaps you have a similar list.  Please feel free to share what motivates you to make time for fitness every day.

5.  To stay healthy.  Working out keeps my heart strong.  Regular exercise will also help prevent and/or reduce my risk for numerous diseases and it keeps my immune system strong.  On the off chance I do get sick, I bounce back quickly.

4.  To be strong.  I shared with you last Monday about how great I feel when I push myself.  Knowing that I have the strength and stamina to keep up with 2 busy boys and all of you is a great motivator. 

3. To eat what I want. I LOVE FOOD!  I am not an unhealthy eater, but I love to eat what I want.  Staying active every day allows me to eat with less guilt and I enjoy every bite!

2.  To feel happy.  I love how I feel when I am working out and after I am done.  The release of endorphins allows me to better handle the daily stresses of motherhood, work and life.  It is an essential ingredient for maintaining my mental health.

1.  To feel good about myself:   Being fit gives me confidence.  I like looking healthy and strong.  Some people may think that I am vain, but if I am truly being honest, then this had to be included on my list.  And really, who doesn't want to feel good in their skin and clothes?  This was really important to me after I had both of my boys.  Especially when I was experiencing the in-between stages: no longer in maternity pants, but not fitting into my old wardrobe.  Working out regularly and eating a healthy diet was what helped me get in shape after birth, and it will for you too!

FITMOM Durham's Motivated Monday

Hi Mavens

Welcome to the start of another great week!

This weekend I had the opportunity to take part in Tommy Europe's "Shred It" Bootcamp in Toronto.  I first learned of Tommy via the Slice Channel when nursing Ben & Jakob in the middle of the night. In his two shows (The last 10lbs Bootcamp & Bulging Brides) he comes off as intense and a little scary.  Thankfully, in real life, he is alot nicer.

Jen & Tommy @Shred It Bootcamp

I was joined by two FITMOM members, Vicki & Sarah. The bootcamp was  a challenging, fun and positive experience for the three of us. We spent the hour squatting, lifting and lowering our bodies and challenging our core.  Not one hand weight was present, or necessary and I will definitely feel the intensity of this workout tomorrow, and even MORE on Monday :)

At some point during all of the lifting, jumping, squatting and core work I took a moment to pause and reflect on the experience. My first thought was how great it felt to push myself and experience what my body was capable of.    Sure, there were moments when I had to stop and take a rest, to catch my breath or modify the exercises that were presented, but it felt so good to challenge myself and see what I was capable of.

So this week, I encourage you to push yourself and see what you are made of.   Instead of stopping your workout when you normally do, go for a little longer.  Run a little farther or walk faster. Add 10 more reps to your set or try a new exercise.  I am sure you will be surprised by what your body can do. 

Post workout status: Still Standing :)

Happy Halloween

Howdy Mavens!

I hope you had a great Halloween with your ghouls and ghosts this year.  The damper weather certainly did not deter any trick or treaters from knocking on my door. My kids came home full of excitement over the loot they collected this year.  The piles of candy has been sorted and we have let them indulge a little bit today.

So, how much candy have you eaten? 

It's easy to overindulge on those tiny chocolates and pint sized chips. Go ahead and have a few but try to not to keep the candy lingering around for days. Consider donating it, freezing it or just tossing it out. 

Halloween is the start of the over-eating season as the holidays are just around the corner! Good thing ME By FITMOM is launching today! This is a 50 day program designed to support you based on the tried and true FITMOM philosophies, teaching women to be N.I.C.E.R. to themselves (Nutritin, Invest in Time Alone, Connect, Exercise, Rest & Repeat)

If you are registered in classes you can expect to get an email later today! #nicertome #walkingthewalk

If you want to learn more visit my website here