Hey Mavens,
It's a little gloomy and dreary today, so I thought it would be a great opportunity to share another Video Workout to help support & encourage you to keep moving.
This video demonstrates a few exercises and the modifications for Advanced, Intermediate & Beginner (shown in that order). Have a peek and choose the option that best suits your needs & abilities.
Always remember to start with a warm up for 5-7 minutes. When I am at home I like to crank up the tunes and have a dance party as my preferred warm up :)
There are 5 different exercises demonstrated. Try to do each one for 1 minute and then immediately move into the next exercise. Rest for 1 minute after each set (work 5 minutes, rest 1 minute). Repeat for a total of 3 sets. Follow with a warm down and stretch.
Bonus Video Workout
FITMOM Durham specializes in prenatal & mom and baby fitness classes in Durham Region (Ajax, Pickering, Whitby, Oshawa, Brooklin Courtice and Bowmanville)
Tuesday, May 28, 2013
Sunday, May 26, 2013
Summer Fitness Challenge Week #4- Nutritional Tip
Special thanks to Kim Corrigan-Oliver of Your Green Baby for this weeks nutritional tip and recipe!
Tip:
Include healthy snacks in your day to keep blood sugar levels stable and energy levels up.
Recipe:
Granola Bars
½ cup brown rice syrup
1tsp vanilla
2 tbsp coconut oil
¼ cup nut or seed butter
1 cup cereal flakes (any whole grain flake)
½ cup rolled oats
½ cup brown rice crisp cereal
½ cup dried fruit (raisins, dates, apricots, cranberries, blueberries, cherries, etc)
¾ cup coarsely chopped nuts and seeds, any combination (almonds, cashews, sunflower seeds, pumpkin seeds)
Gently heat syrup, vanilla, coconut oil, and nut or seed butter in a large sized sauce pan until melted; stir in remaining ingredients and then pat into an 8 inch x 8 inch pan.
Refrigerate at least 1 hour and then cut into squares or bars.
Tip:
Include healthy snacks in your day to keep blood sugar levels stable and energy levels up.
Recipe:
Granola Bars
½ cup brown rice syrup
1tsp vanilla
2 tbsp coconut oil
¼ cup nut or seed butter
1 cup cereal flakes (any whole grain flake)
½ cup rolled oats
½ cup brown rice crisp cereal
½ cup dried fruit (raisins, dates, apricots, cranberries, blueberries, cherries, etc)
¾ cup coarsely chopped nuts and seeds, any combination (almonds, cashews, sunflower seeds, pumpkin seeds)
Gently heat syrup, vanilla, coconut oil, and nut or seed butter in a large sized sauce pan until melted; stir in remaining ingredients and then pat into an 8 inch x 8 inch pan.
Refrigerate at least 1 hour and then cut into squares or bars.
Tuesday, May 21, 2013
Nutrition Tip: Eat a rainbow a day!
Again, thank you to Andrea Miller, Registered Dietitian for this weeks nutritional tip!
Eating well after having a baby is a challenge for many reasons: fatigue, time (or lack of!), a shortage of hands to prepare meals, did we say time!
Here’s a tip to help you get more of the fruit and vegetables that you need every day.
Eat a rainbow a day. Try to get something red, orange, yellow and green every day.
Red: slice tomatoes in your scrambled eggs; slice a red pepper, put it in a container in the fridge and grab a slice or two each time you open the fridge; buy a mini watermelon- cut it up before you put it away- share a few chunks with your older children at meal and snack time.
Orange: buy the easy-to-peel clementines; peel two or three at a time, leave them in a bowl on the counter for easy access; crunch on a baby carrot or two while preparing lunch and dinner.
Yellow: buy frozen mango- make a quick smoothie with mango and low fat yogurt or skim milk; keep bananas handy for trips in the car, a perfect snack after a work-out and to slice on top of cereal or toast and peanut butter.
Green: think leaves- keep pre-washed, pre-mixed salads on hand- add a few leaves to sandwiches and wraps; buy cut up raw broccoli (fresh or frozen)- add it to the pot when cooking rice or pasta- fewer dishes to wash and your veggies and grain can be enjoyed together!
Aim for two to three fruit and two to three veggies each day- store them pre-cut in see through containers within easy reach in your fridge (not in the crisper drawers); choose fresh or frozen fruit or veggies; add fruit and veggies to salads, cereals, soups and stews.
Have a colourful day!
Eating well after having a baby is a challenge for many reasons: fatigue, time (or lack of!), a shortage of hands to prepare meals, did we say time!
Here’s a tip to help you get more of the fruit and vegetables that you need every day.
Eat a rainbow a day. Try to get something red, orange, yellow and green every day.
Red: slice tomatoes in your scrambled eggs; slice a red pepper, put it in a container in the fridge and grab a slice or two each time you open the fridge; buy a mini watermelon- cut it up before you put it away- share a few chunks with your older children at meal and snack time.
Orange: buy the easy-to-peel clementines; peel two or three at a time, leave them in a bowl on the counter for easy access; crunch on a baby carrot or two while preparing lunch and dinner.
Yellow: buy frozen mango- make a quick smoothie with mango and low fat yogurt or skim milk; keep bananas handy for trips in the car, a perfect snack after a work-out and to slice on top of cereal or toast and peanut butter.
Green: think leaves- keep pre-washed, pre-mixed salads on hand- add a few leaves to sandwiches and wraps; buy cut up raw broccoli (fresh or frozen)- add it to the pot when cooking rice or pasta- fewer dishes to wash and your veggies and grain can be enjoyed together!
Aim for two to three fruit and two to three veggies each day- store them pre-cut in see through containers within easy reach in your fridge (not in the crisper drawers); choose fresh or frozen fruit or veggies; add fruit and veggies to salads, cereals, soups and stews.
Have a colourful day!
Monday, May 20, 2013
Summer Fitness Challenge Week #3
Happy Victoria Day Monday!
We have been blessed with a gorgeous weekend. I hope you are making the most of it. Head outside and enjoy the outdoors, get your gardens ready and play at the park!
For those of you who are up for it, please find our first Video Bonus Workout. This is a stroller circuit. All you need is your stroller, water and a park bench!
If you do this workout anytime over the remaining 6 weeks of the challenge you will earn Bonus Points!
Warm up 5-7 minutes
If you are lucky enough to have a park with a path, follow the path for 3 loops at a brisk pace or run/jog
After you complete 3 laps find a bench. Perform 10-20 squats, step up lunges and rotating plank push-ups. Beginners keep your reps low (10) advanced (20). Run 3 laps and Repeat bench moves for a total of 3 Sets.
Follow with a warm down and stretch.
Good luck and have fun!
Jenn
PS I hope that next time I make a video, we won't lose the top inch of my head in editing. Sometimes iMovie makes me sad.
We have been blessed with a gorgeous weekend. I hope you are making the most of it. Head outside and enjoy the outdoors, get your gardens ready and play at the park!
For those of you who are up for it, please find our first Video Bonus Workout. This is a stroller circuit. All you need is your stroller, water and a park bench!
If you do this workout anytime over the remaining 6 weeks of the challenge you will earn Bonus Points!
Warm up 5-7 minutes
If you are lucky enough to have a park with a path, follow the path for 3 loops at a brisk pace or run/jog
After you complete 3 laps find a bench. Perform 10-20 squats, step up lunges and rotating plank push-ups. Beginners keep your reps low (10) advanced (20). Run 3 laps and Repeat bench moves for a total of 3 Sets.
Follow with a warm down and stretch.
Good luck and have fun!
Jenn
PS I hope that next time I make a video, we won't lose the top inch of my head in editing. Sometimes iMovie makes me sad.
Monday, May 13, 2013
Summer Fitness Challenge Week #2
A big thank you to Kim Corrigan-Oliver of Your Green Baby for sharing this weeks nutrition tip and a delicious recipe to boot!
Breakfast is one of the most important meals of the day, however many people skip breakfast for a myriad of reasons. If you are not a 'breakfast person', then I am sure you will find this smoothie recipe very helpful!
Breakfast is one of the most important meals of the day, however many people skip breakfast for a myriad of reasons. If you are not a 'breakfast person', then I am sure you will find this smoothie recipe very helpful!
Tip #2:
Eat Breakfast. It kick starts your
metabolism and sets the stage for a day full of energy and stable blood sugar
levels.
Recipe
Smoothie
1 cup milk of
your choice, chilled herbal tea, coconut water, water or juice
¼ cup frozen
blueberries
8 frozen
strawberries
1 banana
1 large handful of spinach
Add all ingredients to blender and blend
until smooth. Add more liquid, if necessary, to thin to desired consistency.
Monday, May 6, 2013
FITMOM Durham's 2013 Summer Fitness Challenge. Rules & Points!
Congratulations! I look forward to
accompanying you on your journey to being a healthier mom. Remember, this is not a weight loss
challenge, but an opportunity for all of us to improve & maintain healthy
habits!!
Below you will find the daily goals that we will be striving towards
along with their point valuation:
Drink 10 cups of water/
day 1 point
Eat 3 meals & 2 snacks
per day (Ensure all food groups are represented. Aim for 2-3 servings of fruits
& vegetables/day) 2 points
Ensure adequate rest. Aim for 6 hours of sleep, (Naps absolutely
count) 1 point
30 minutes of consistent
physical activity (max is 60 min/day) 3
points
Attending your FITMOM class
or Personal Training session 6 points
Maximum Points/Day =10. Total
Points over 8 weeks= 560 (not including Bonus Points)
Activities
that count towards physical activity:
Bike ride, brisk walk (no strolls, let’s
break a sweat!), running, interval training, strength training, yoga, workout
DVD at home, group fitness classes outside of FITMOM, tennis, swimming (for mom
not baby), team sports etc.
Bonus
Points:
Babywearing in class- 1 point
Bring/Refer a Friend to any FITMOM Class-1 point
Completing any of the exclusive videos to
support your workouts at home-2 points. These will be posted up to my VIMEO account
for you to access through the FITMOM
Durham Blog. These will be posted soon!
Here you will find the Link to your tracking sheets:
I encourage you to print off daily tracking sheets, which can be found here, to help keep you organized. Remember, we are working on the honour system :)
FITMOM Durhams Summer Health & Wellness Challenge: Tip # 1- Eating Healthy can be as easy as counting to three
It's official! Our Health & Wellness challenge has started effective TODAY! What better way to start off the challenge, and the week, than with some information on improving what & how we eat,
A special thank you to Andrea Miller, RD who has contributed to this weeks post!
Tip # 1- Eating Healthy can be as easy as counting to three
As a new Mom, eating well while you are breastfeeding and perhaps looking after other children can be hugely challenging. Just taking the time to eat anything often requires herculean effort.
Here are some of my tips, to help new Mom’s eat well (or maybe just better!)
1) Eat three meals each day: choose three food groups at each meal
Don’t panic- this might be- cereal, milk and a banana; it could be a PB and banana sandwich and a glass of milk; it might be humus, pita and a yogurt (Greek yogurt if you like it- it is higher in protein!); or it could be scrambled eggs, whole wheat toast and a frozen fruit and yogurt smoothie.
2) Eat two snacks each day: choose two food groups at each snack
Yogurt and fruit; toast and PB; milk and a handful of almonds; and apple and a hunk of cheese.
Think outside of the box when planning meals- you do not need to cook for hours to eat well- grilled cheese on whole wheat, sliced tomato and cucumber and fruit with yogurt can make a great dinner for a sleep deprived Mom. My clients all know I am a big fan of breakfast-for-dinner- eggs, toast, milk and fruit! Healthy, well-balanced, comforting and quick.
Three meals, three groups; two snacks, two groups! Keep counting!
Consulting Dietitian
105 Consumers Drive, Unit 2
Whitby, Ontario
L1N 1C4
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