New Year Savings! Save $15 off a 10 class pass

In just under a week we will be back to class and a regular routine.  It's always nice to have a break and enjoy the holidays with family and friends, but come January I am always anxious to settle back into our families normal routine.

Over my mini break I have been prepping and planning to offer up some fresh and new fitness programs guaranteed to get you into the best shape of your life.  So many of us renew our commitment to making healthier choices at the start of the new year.  If that's you too, then I look forward to welcoming you into one of our classes in 2015. 

FITMOM+Baby classes are offered in Pickering and Oshawa and are the best way to get back into shape after baby.  Each class combines strength & conditioning exercises using your baby as added weight resistance.  Cardio & core work is also blended in to provide overall conditioning.  New mom's get to meet other women in their community and babies have fun too.  It's a win-win-win.  I look forward to meeting you at one of our classes in 2015!

  Register for any class between December 30th-January 5th and save $15 off a 10 class pass

Now $130+tax ($145.60)

 

Register today

 

 

Tips for Healthy Eating this Christmas

I don't know about you, but our weekends and weeknights are starting to fill up with all sorts of Christmas celebrations.  So many of these events and celebrations provide lots of holiday memories, but they also mean I am likely going to eat more than I typically would.  If this sounds like you too, then perhaps the following tips will help you to find some balance.


1.   Don't show up to your party starving.   Have a low fat yogurt, or some light cheese and crackers prior to leaving.  Arriving with some food in your tummy will help prevent you from eating every single item on the open buffet table. 

2. Whenever possible drink more water!  This is so important, especially for breastfeeding moms.  We often mistake thirst for hunger, so fill up your water glass before filling up your plate.

3. If you know you are going to eat your weight in bacon (like we will be this weekend at the Holiday Brunch we are attending) make sure to plan healthy meals throughout the week to make up for those extra calories. 

4. When you are attending an open house, try to stand far away from the food table.  This will take away the impulsive eating we participate in when a bowl of salted nuts are within reach.

5. Instead of reaching for your basic snacks (like chips and chocolate) treat yourself to your favourite holiday dessert and take the time to enjoy it.

I hope these helpful holiday eating tips will keep you feeling healthy, happy and light this festive season!

Enjoy xo

FITMOM™ Durham’s 5 Tips for a Healthy Pregnancy

Whether you are preparing for a pregnancy or currently pregnant, here are FITMOM Durham's Top 5 Tips for ensuring a healthy pregnancy. 

 

 

1) Abdominal Separation Checks by Trimester:  Abdominal Separation or diastasis recti, is the separation of the abdominal muscles into right and left halves.  It is caused by a stretching of the rectus abdominis by the growing uterus, and although it does not pose a threat to mom or baby, it can have a significant effect on your post-natal core stability.  FITMOM™ recommends that all moms have their caregivers check for abdominal separation throughout pregnancy: once in the 1^st trimester, twice in the 2^nd trimester and three times in the 3^rd trimester. 

2) Take a Childbirth Class:  Formal childbirth education classes create a spot in your schedule to sit down with your partner/support person and answer the questions you have surrounding labour and delivery. The purpose of most childbirth classes isn’t to teach women how to birth, it’s to increase the confidence of both the women and their support person that birth in a normal, natural process.  Furthermore, a good class will provide current research on various topics so you can make your own decisions.

3) Nutrition:  Eating a well -balanced diet will help to ensure both you and your growing baby have all of the nutrients you need for optimal health.  Canada’s Healthy Food Guide can make recommendations for pregnant and breastfeeding women.  Also, taking a pre-natal vitamin that has .04 mg of folic acid is recommended for all women of childbearing age.  Folate is essential to the normal development of the spine, brain and skull of the fetus, especially during the first four weeks of pregnancy.

4) Exercise Regularly:  The benefits of exercise during pregnancy are well documented.  Not only do women experience greater relief from common pregnancy related complaints like fatigue and back ache; but they experience a greater release of endorphins, your body’s natural pain reliever, during labour. 

5) Practice Self Care:  The biggest adaptation from pregnancy to parenting is learning to balance the demands of a new baby while meeting your own personal needs.  Developing better sleep habits, staying hydrated and well-nourished and practicing relaxation skills during your pregnancy can help during the early days and weeks of parenting.

For more information on upcoming Lamaze Childbirth Classes, Pre-natal Fitness Classes and Workshops please visit www.fitmomfitness.com/durham

The next 6 week prenatal Lamaze Class runs Wednesdays January 7^th-February 11^th, 2015 7pm-9:30pm in Whitby.

 

FITMOM Durhams' Best Practices for Clean Eating

Eating Clean describes eating in a way that optimizes nutritional intake, minimizes overall fat intake and maximizes results. Approach this gradually and focus on health and feelings of well-being, rather than external results. 

Diet is an essential part of healthy living.  However, eating well is not always easy.  Take baby steps and recognize how small changes are making big impact!

  

Best Practices:

 

Breakfast should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein, 1 dairy (optional)

 

A.M. Snack should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein

 

Lunch should include 1 serving of complex carbohydrate, 2 simple carbohydrates, 1 protein

 

P.M. Snack should include 1 serving of complex carbohydrate, 1 simple carbohydrate, 1 protein

 

Dinner should include 1 serving of complex carbohydrate, 2 simple carbohydrates, 1 protein

 

Not so late snack-only if needed-try to stay away from carbohydrates before bed

 

Ingest 'Best' Foods:

 

Complex Carbohydrates: Grains, high fiber and enriched products like couscous, oatmeal, cream of wheat, rice, sweet potatoes, potatoes, corn, peas, pumpernickel bread/bagel. Eat pasta sparingly, as they are cause for water retention (when you do eat pasta eat it early in the day), be mindful about bread products too!

 

Simple Carbohydrates: Vegetables/fruits – broccoli, spinach, beans, cauliflower, carrots, lima beans.  Fruits – apples, oranges, bananas (1/2 = 1 serving), peaches, pineapple, melon, strawberries etc.

 

Protein: Meats, chicken, turkey, fish (tuna, salmon (heart smart), and other selections( not fried or breaded). Nuts (sparingly as they are high in fat but generally do contain essential fatty acids) and legumes.
 

Dairy: Contains calcium but choose non-fat dairy as it is high in fat and cholesterol. Also supplement    your diet with calcium supplement. Yogurt, milk, cottage cheese. Low fat cheeses.
 

Essential Fatty Acids: The essential fats of which the proper quantities are not found in our diets. Fish oils, OMEGA 3,6,9  caplets etc. Good fat helps us break down bad fats.

 

Practice:

 

If you are trying to make better habits and choices as it relates to meal planning, I often recommend making smaller commitments.  For example, attempt to eat 1 'clean' meal a day.  As you move forward with your success you can begin to increase the number of meals that are reflective of eating clean. Over time, this activity will require less effort by you.

Join the next FITMOM2Be Prenatal Series in Oshawa for only $80

The FITMOM2Be prenatal series is the perfect fitness class for a mom to be who is looking for a balanced workout, designed specifically for pregnancy.  Each class combines strength & cardio conditioning followed by a prenatal yoga flow sequence.  Adaptations are offered to meet each individuals fitness needs.

The next session starts Thursday, November 20th- December 18th, 2014 from 7:30pm-8:30pm in Oshawa.  Join now for only $80 and have the energy and stamina to enjoy the busy holiday season.

For more information and to register please visit www.fitmomfitness.com/durham

The FITMOM Experience: What baby's learn in a FITMOM+Baby class

Baby wearing offers a wonderful opportunity for a new mom and her little one to connect.  Our FITMOM+Baby classes incorporates baby wearing, not only to develop strength and improved conditioning for a new mom, but for her baby too!

This week I thought I would share some great information on the wonderful benefits a baby experiences when being worn in a carrier, a wrap or being held during a FITMOM+Baby Class.

When a new baby is carried upright in a carrier/wrap they are able to practice compensatory moments.  Their muscular strength is enhanced and they develop better control of their fine motor skills.  As you move, walk, lunge, or squat your baby's body naturally works against gravity.  This natural response to your movement helps your baby develop the muscles necessary to hold their head up and support themselves against your body.

Another benefit of baby wearing in class is improving your baby's sense of balance.  An infants vestibular system is turned on the more he/she is carried.  As your baby experiences a variety of your movements he is able to respond instinctively to maintain his own balance.  Carrying, rocking and swaying with your baby in an upright position helps them to feel more secure in large spaces. 

Babies who are worn in a carrier are able to experience more of the world around them, but in a way that helps them feel secure.  Studies show that a baby's ability to be alert is increased by the amount of time he spends upright (Heller, 1994).  The more alert they are, the more they can learn.

Finally, when a baby is worn all of her senses are stimulated.  A baby receives tactile information when touching her mother's skin.  Her olfactory senses are stimulated when she is nursing.  Her vestibular system is stimulated by the movements her mother makes.  She is visually stimulated by the world around her and she can respond to the sounds and conversations around her.

Whether in a baby carrier, wrap or in mommy's arms your baby can also benefit from the FITMOM experience!  Join us today and experience the joy of movement with your baby.  FITMOM+Baby classes are offered in Pickering & Oshawa.  Classes are a rolling admission so you can start anytime.

Quick and Healthy Breakfast ideas for the new mom

We all know that breakfast is the most important meal of the day. We also know that this is a meal that many moms skip.  Not having enough time is often the reason for missing this important meal. 

That's why this week we are sharing our 5 fast, simple and healthy breakfasts that will get your metabolism off to a great start and have you feeling energized for the first part of your day! 

Whenever possible, be sure to include adequate protein.  Protein helps to regulate and balance your hormones and metabolism, so you are less likely to experience higher cortisol levels in the early morning hours.  A healthy breakfast will inspire more energy and better choices for the rest of your day!

1) Oatmeal- This warm breakfast cereal is the BEST way to start your day.  It's loaded with fiber and research has shown that it can help control blood pressure and reducing blood cholesterol levels.  Here's a delicious and healthy breakfast that you can make ahead of time so you can just grab and go! 

2) Eggs- Eggs are one of the most versatile foods out there.  They can be made in an assortment of ways.  When they are hard boiled, they can last for days.   Here's a quick recipe for make ahead egg muffins.

3) Plain yogurt with fruit.  Yogurt is a great source of calcium and protein.  Beware of the added sugar that sneaks into some of your favourite brands.  To reduce your sugar intake reach for plain yogurt.  Add some honey to sweeten to your taste and top with your favourite fruit.

4) Smoothie- A  simple way to not only get lots of extra fruit into your diet but veggies too!   Here's a quick way to prepare a weeks worth of smoothies for a morning when you have to run out the door!


5) Clean Eating Banana Wrap- Quick, simple and a tasty treat!
What you need:  1 whole grain tortilla wrap; two Tbsp Almond Butter, or natural peanut butter and a banana.  Spread, slice, wrap and go!  

Make sure you drink a large glass of water too.  This is another great way to get your day off to the best possible start.

  

 

 

A Mommy Minute

Synonyms for Mother: Parent, source, attend, nurse, nurture, protect, provide for, accommodate, nourish, oblige, raise, rear, shelter, sustain.

Being a mother is all encompassing.  We can feel lost and found, overwhelmed and pulled together all at the same time.  Some days are easier and better than others.  At FITMOM we encourage our mother’s to take the road of motherhood one day at a time.  Yet we know that sometimes even that can be hard.  So if and when you are feeling overwhelmed here are 10 sanity savers, pick one and try it for 1 minute to help you get grounded.

Meditate:   This is not a word that we should be afraid of.  People who practice meditation are engaged in thoughtless awareness, to be present in the moment.    If meditation is new to you, try a mantra instead.  We like “This feeling is temporary” or “I can handle this”. Repeat these words for 1 minute.

Self-massage with a tennis ball:   Use a tennis ball to apply pressure to any areas of your body that need a little TLC.  Roll the ball on your legs, in between your shoulder blades, or the bottom of your feet.

Engage in a venting session: Call a friend on the phone and engage in a 60 second vent session. Be prepared to reciprocate the next time she needs to unload her concerns and frustrations. 

Dance party:  What’s your guilty pleasure song? Put it on, turn it up and dance like no one is watching.  We had a dance party while we wrote this list J

Laughing:  A good hearty laugh is a wonderful release of tension.  Check out this guy.  If you are not laughing now, then watch it again!   

Benefit from a hug:  Hugs release oxytocin, the hormone of love.  A good hug can help you feel calm and connected, especially if you are getting a hug from someone you love, like your baby or partner.  Stay in the hug for a solid minute and notice how you feel afterward.  A self-hug is a wonderful alternative if you find yourself alone.

Enjoy a stretch: Tight chest muscles are a common complaint amongst new moms. Start with a few shoulder rolls, then stand with your Right hip against a wall and stretch your Right arm behind you. Pair this stretch with some deep breathing and feel your chest muscles release.  Hold for 30 seconds then repeat on the other side.

Focus on breathing:  Deep breathing helps to calm and relax your central nervous system (fight or flight response).  Tension and anxiety is released on the exhale.  Breathe in through your nose and imagine a water pitcher in your belly, fill it up from the bottom to the top.  Exhale with a sigh as you slowly empty your pitcher.

Self-affirmation:  Tell yourself you’re great; tell yourself that you are doing a great job.  Say it loud, say it proud! We think this young lady has this skill down pat!

Gratitude:  Be thankful. Gratitude allows you to adjust your focus.  Instead of focusing on what you’re lacking, it shifts you to embrace all that you have.    Gratitude helps to put things into perspective.  Count your blessings, you have many.

 

 

Mothering the Mother 101. FITMOM's best practices when visiting a new baby

There is nothing like the birth of a new baby: little fingers;  tiny toes; and the insanely addictive newborn smell.  Well intending family members, friends and colleagues jump at the chance to visit and meet your new love, and while we understand how exciting this time is for families, we should approach our visits with care & compassion.  

In the early days and weeks after birth a new mom is running on fumes, even after an uncomplicated, vaginal birth.  For many, the very act of sitting causes her pain and discomfort.  All women experience some swelling and discomfort following a vaginal birth.  It's even more uncomfortable if she is recovering from an episiotomy or had an assisted vaginal birth (vacuum or forceps).    A once routine visit to the washroom to pee can be a major event.  Add in some swollen and tender breasts as she and her baby learn to breastfeed and a family that is so tired and sleep deprived they can't even think straight.  For many receiving visitors can easily put them over the edge.   

New Mom Care is essential to newborn care. How we care for a new mom in the early days can impact the short and long term health of the mother & baby, the health of other children and our community over all.   

We really love and appreciate the approach and care of a new mom in the Asian Culture.  After a woman gives birth she is cared for by others for 30 days.  Other people manage the daily chores (cooking, cleaning and caring for older children).  A new mom can rest and nourish herself and new baby without the burden or guilt of dealing with menial tasks.  Unfortunately, this communal child rearing philosophy has been almost completely abandoned in North American culture and replaced with the “taking care of me” philosophy, which we feel has negative impacts on our lives.  

So, here are FITMOM’s best practices for family and friends who plan to visit in the early days and weeks of your newborns life.  Taking the following tips under advisement when visiting a new family can help to ensure that they are off to the best start possible.   

1. A new mother cannot entertain you.  She should not be making tea, offering you a drink, or seeing if you’re hungry.  For many new moms, hosting of any kind may be too much.   Instead, message her and offer meals that you can drop off.  Better yet, just drop one off and let her know it is at the door. (Do not stay unless asked).   Offer a time to come and run errands, cook, clean her house, or take baby for a walk.   

2. A new mom does not have the energy to hear about your day, make small talk or just "shoot the shit".  Small talk, even with her BFF, can be incredibly draining in the early days. A new mom should not have to ‘be polite’ because you are in her space needing to engage.  

3. She does not need people dropping by unannounced-EVER.  If you get the green light to visit; do not bring strangers or people she barely knows.   Her nipples may be bleeding and sore and she needs a safe space to figure it all out. 

4. Please do not show up with friends or other children unless SHE REQUESTS THIS. 

5. Do not offer unsolicited advice.  Offer support and help instead.  

6. Do not comment on baby’s feeding schedule, or comment on the number of times a baby feeds. 

7. Return the baby to the mother as soon as she asks for him/her back.  If a baby is crying or distressed he can easily be calmed by his mother.  It stresses both of them out to be separated.  Let the new parents figure out what his cries mean.

Below is a summary of things you can do to support and care for a new mom: 

Offer support in the form of:  

•  Childcare for older children 
•  Doing Laundry 
•  Housecleaning 
•  Bringing meals.
•  Baby rocking and holding if requested by mom 
•  Take baby for a walk so mom can sleep 
•  Take dogs out for a walk so the new parents can sleep 
•  Change bedding 
•  Do the grocery shopping 
•  Bring toiletries 
•  Listen 
•  Let her cry 
•  Listen some more 
•  Ask her what she needs

FITMOM Durham's Move of the Week: Side Plank

The side plank is a staple core exercise in our FITMOM+Baby, FITWOMAN &  FITMOM2Be prenatal classes.  The side plank engages the muscles of the obliques, and other core stabilizers, as well as your shoulders and glutes.  Strong obliques help improve posture, reduce back pain as well as pubic discomfort both during pregnancy and the post-partum period. 


To perform a side plank:

1.Lie on the floor so that the left side of your body is facing the floor.

2. Stack your feet and knees together.  You should form a straight line from your joints (ankle, hip and shoulder).  Your spine should be neutral.

3. Ensure that your elbow is stacked under your shoulder to stabilize.

4. Engage your belly button to your spine as you press your Right hip up towards the ceiling. Hold for 6 seconds and then slowly lower to the floor.  Remember to breathe :) Repeat 3-5 times/side.  Beginners should start with fewer repetitions. 

There are tons of modifications and variations for side plank. To make it easier keep the bottom knee to the floor.  Make it harder by stacking your feet and lifting off the floor. Use a chair, a bench or the wall.  Have a busy toddler? Get him involved too! We like to shake it up in our FITMOM+Baby classes, join us on Tuesday in Oshawa or Wednesday in Pickering from 10:30-11:30am!

Happy 4th Birthday FITMOM Durham! Enjoy our 2For1 Class promo to celebrate

I can't believe 4 years have passed by so quickly!  I remember when I was thinking about taking the leap from working for someone else, to working for myself.  It was a scary decision, but one that made so much sense for me and my family.  I have loved every day since I took the plunge and am grateful to my community and members who have embraced me and the FITMOM classes across the Durham Region.

I look forward to seeing your smiley (and sometimes tired) faces every day.  I have loved and snuggled so many babies and I have a special place in my heart for each and every one of them. 

The emails, phone calls and positive feedback you give me regarding the classes and how much you enjoy the hours we spend together lifts my spirits every day.  Your energy lifts me up so that I can support you right back :)

In celebration of my 4th birthday we are offering a great promotion!  Register for 1 class/10 weeks and get a 2nd class added per week for free! 

This fall our schedule will be:

Ajax/Pickering

Monday   10:30 am     Rockamama Lullababy
Wednesday 10:30 am   FITMOM+Baby

Oshawa:
Tuesday 10:30am     FITMOM+Baby
Thursday 10:30am   RockamamaLullababy
Thursday 7:30pm     FITMOM2Be/FITWOMAN

The Rockamama class is a fun and fabulous hour long class that blends a 30 minute progressive circuit designed to ROCK the Mama's followed by a 30 minute mom & baby yoga sequence to stretch & lengthen all of those baby lifting muscles. 

FITMOM+Baby is our signature class.  It's a full body workout from head to toe and a fun and effective class that will boost energy, build strength and leaving you feeling good!

Both classes incorporate your baby in new and effective ways so that you can get strong and fit while bonding with your little one!

Register today at www.fitmomfitness.com/durham and select one class off the menu at your preferred location. Any registrations received between Wednesday September 17th-Friday September 19th, 2014 will include a 2nd class/ week based on a 10 week commitment.

Boosting Energy & Balancing Weight! A Workshop for New Mom's

Hello Everyone!

I am so very excited to announce this new workshop.  I have partnered up with Kim from Appreciating Health to help the mamas we work with increase their energy and feel good in their bodies. 

We both know how challenging it can be for a mom to take care of herself properly.  We know you are the first one up, the last one fed and the one who is loved by your family the most!  So, to help you keep up with the demands of your day we have designed this fun and interactive workshop to address your questions regarding what to eat and how to move so you can feel fabulous!

I hope you can join us for the event!

FITMOM Durham's move of the week: Tricep kickbacks

Most women find that their triceps are much weaker than their biceps.  Therefore, it is important to balance opposing muscle groups (biceps & triceps for example) to reduce the chances of ligament strain or muscular injury.  This is especially important during pregnancy. because your joints loosen due to the presence of the hormone Relaxin. 

In the post partum period, strong tricep muscles will help to lift and carry your baby and all of their gear as the grow.  They also provide major stroller pushing power as you and your baby explore your neighbourhood, or even at your FITMOM Stroller Strength class!


To perform a tricep kickback:



1. Take your left leg forward into a lunge position. Lean your body forward so that your hips are at a 45 degree angle to the floor. Place your left hand on your left thigh to help stabilize you. 

2. Bend your right elbow so that your upper arm is parallel to the floor, your forearm is perpendicular to the floor and your palm is facing in towards your body.  Keep your elbow close to your waist.

3. Keeping your upper arm still, straighten your arm behind you so that your arm is parallel to the floor and one end of the weight points down to the floor.

4. Slowly release back to the starting position. 

5. Remember to keep the abdominals strong the entire time and don't forget to breathe.


Beginners should start with no weight or a low weight (3-5lbs).  Advanced fitness levels can choose heavier weights.  Pick a weight that you can lift up to 10 repetitions with some effort for 1-3 sets. Increase your reps upto 15 for 2-3 sets. When this is no longer challenging you can slowly increase weight and start back at your lowest repetition for 2-3 sets.  Continue in this way.

For the mom to be:                                       After baby:
Reps: 10-15 reps                                            Reps:12-15 reps
Sets:   1-2    sets                                             Sets: 2-3 sets

Remember to consult with your care provider before starting any new fitness routine. Avoid exercise if you feel any pain or discomfort.

5 reasons to Join our FITMOM2Be Classes

Regular exercise is one of the best ways to take care of your physical body during pregnancy and beyond! Not only will regular exercise help relieve the common aches and pains many women experience during pregnancy, but it can help reduce the likelihood of experiencing some pregnancy complications like Gestational Diabetes and Pregnancy Induced Hypertension.  The Society of Obstetrics and Gynecology of Canada recommends all women without contraindications (complications as a result of pregnancy) to engage in regular aerobic and strength & resistance training as part of a healthy pregnancy!

So check out our top 5 reasons to join our FITMOM2be prenatal series:

1.  During pregnancy your body releases the hormone relaxin which helps prepare your body for labour, but it makes your joints more unstable.  Our FITMOM2Be class incorporates strength & resistance training which helps to improve muscular balance and prevent injuries that may arise in the late stages of pregnancy. 

2. FITMOM2Be classes are done in a circuit which helps our pregnant mamas train  their cardiovascular system.  This will help prepare your for the endurance of labour. Don't be afraid of the idea of circuit training!   Have a peek at this video clip here to see some of the things we do!

3. Exercise during pregnancy is encouraged at anytime during your pregnancy.  So if you have already been active prior to your pregnancy you should continue to do so!  If you have not been active prior to pregnancy, you should start now!  The new guidelines encourage regular physical activity, including resistance training*  Our FITMOM2Be program allows for women to start at anytime during her pregnancy.  We provide modifications for all fitness levels and stages of pregnancy so that you may work at your own pace and build up your stamina and intensity as you progresses through the program.  

4. One of the biggest myths still abound today is that you should not train your abdominal muscles during pregnancy. However, this is not true!  In fact, abdominals are one of the top 5 muscle groups you should focus on.  Your abdominal muscles assist your uterus during the pushing phase of labour.  The stronger they are, the more effective you will be during this phase.   Some women experience a separation of their abdominal muscles during pregnancy, this condition is called diastasis recti.  If this condition is present you will have to modify the type of abdominal training you do, or in some cases abstain from abdominal work, so it is important to work with a professional who is aware of this condition and who is knowledgeable on how to train pregnant women safely.  Finally, women who have weak core muscles are more likely to experience pelvic floor weakness or dysfunction in both the short and long term. 

5.  Women who are active and exercise regularly are better equipped to handle they physical demands of  labour.  For example, a woman who goes into labour with no energy may find labour more painful and tiring increasing the likelihood of an epidural.  Although an epidural may be a part of your birth plan, research shows that the earlier it is introduced in labour the more likely a woman is to experience other interventions (like pitocin, restriction of movement & continuous fetal monitoring, assisted vaginal deliveries and cesarean birth).  On the other hand, if a woman walks into labour with energy she is more likely to be active in her labour.  She will find it easier to walk, stand, lunge and sway using gravity friendly & upright positions which help to bring the baby down into the birth canal.  As a result she may experience a shortened labour because she has the strength and stamina to help her cope. 

The next Prenatal Fitness Series FITMOM2Be starts Thursday September 18th at 7:30pm in Oshawa.  Join the motherhood, meet other women in your community and get fit & strong with your baby!   For more information please feel free to visit our website at www.fitmomfitness.com/durham  

*June 2003 SOGC Guidelines Exercise in Pregnancy and the Post Partum Period

FITMOM Durham Move of the week: The bicep curl

If you have a baby or a toddler then you know how important it is for your arms to be strong. That's why this weeks focus is the bicep curl.  Stronger arms means easier lifting and carrying of your baby, toddler, car seats and any other baby gear.  Women who are pregnant are more likely to strain their back during everyday lifting when their arms are not strong, so it is important to strengthen your arms during pregnancy too!

To perform a bicep curl:

1. Stand with feet shoulder width apart, knees slightly bent
2. Keep your shoulders back and lift your head up
3. Keep abdominals strong and lifted.
4.With weights in your hands firmly but not tightly, exhale as you lift your palm towards the ceiling while keeping your elbows close to your body.
5.Inhale and slowly release the arms down towards the floor again. Make sure to fully extend the arm to complete a full range of motion.

Beginners should start with a low weight (3-5lbs).  Advanced fitness levels can choose heavier weights and/or double up the weight in one hand for a set of repetitions.
Pick a weight that you can lift up to 10 repetitions with some effort for 1-3 sets. Increase your reps upto 15 for 2-3 sets. When this is no longer challenging you can slowly  increase weight and start back at your lowest repetition for 2-3 sets.  Continue in this way.

For the mom to be:                                        After baby:
Reps: 10-15 reps                                            Reps:12-15 reps
Sets:   1-2    sets                                             Sets: 2-3 sets


Remember to consult with your care provider before starting any new fitness routine. Avoid exercise if you feel any pain or discomfort.

FITMOM Durham's move of the week: The lunge

Lunges are one of the best compound exercises out there, next to the squat, of course!


Lunges target the quadriceps, gluteus maximus and hamstrings.  During pregnancy it is important to train these muscles because when they are strong they can help facilitate weight-bearing activities, making walking and standing easier as your belly grows, as well as support you during labour and birth.
 
After you give birth you should continue to train these muscles.  Doing so will improve your metabolism as well as your strength & stamina so that you can care for your baby easily.  Remember, the stronger you are the easier it will be to carry your baby, lift your baby in and out of seats, push the stroller and chase them as they grow!

There are tons of variations for the lunge.  As you get stronger you can progress from the forward lunge (as described below) to rear lunges, travelling lunges, or pulses to name a few.  At FITMOM, we like to do all of the above while using our baby's for motivation and added weight resistance.
 

1. To perform a basic  lunge start with your toes pointed straight ahead. 
2. Take one exaggerated step forward (more than a comfortable step) with the desired leg.  Land the heel of the front foot while the back foot is lifted with the heel off the floor.
3. Keep your knees and feet aligned.
4. Keep your head up, lift your chest up and hips facing forward.  Contract your abdominal muscles.
5. Inhale as you lower your back leg towards the ground.  The front knee remains directly over the ankle with the shin perpendicular to the ground.  Avoid the front knee from passing over the front toes.  Pause at the bottom of the movement, before the back knee touches the floor.
6. Exhale as you push off the front leg until you are back to your starting position. 

For the mom to be:                                                                   After baby:
Sets: 1-2                                                                                       Sets: 2-3
Reps: 10-15                                                                                 Reps: 12-15

 Remember to consult with your care provider before starting any new fitness routine. Avoid exercise if you feel any pain or discomfort.

Fat, are you getting enough?

Essential Fatty Acids (EFA's) are vital to your health and your baby's health too!  EFA's are simply components of fat.  Without them, your body is unable to function properly.  When we consume these foods ,especially Omega-3 fats, our bodies can then produce DHA and EPA's which is fuel for our brains and our developing baby's brains. 

It is important to have a diet that includes these essential fatty acids, because we can not manufacture them on our own.  Examples of these good fats include:

Omega- 3 fatty acids:
Flax, walnuts, cold pressed canola oil, wheat germ and dark green leafy vegetables.  DHA and EPA are the most important and active forms of Omega-3 and are predominantly found in oily fish and seafood.

Omega-6 fatty acids:
Soy oil, sunflower seeds, safflower seeds, pumpkin seeds, tahini, corn oil and most nuts are all examples of the other essential fats we need.  However, we often have an abundance of these Omega-6 in our diet which are largely found in dairy, eggs, and animal meat (poultry).  As a result if you already consume these types of foods you won't likely have to change your diet to get more of these fats.


During pregnancy and breastfeeding a mother is depleted of her essential fatty acids, especially Omega-3's.  In fact, each child gets less EFA's than the previous child, depleting the mother even further, UNLESS the mother augments her diet with EFA's, like flax oil and oily fish. Women who are pregnant, breastfeeding or planning to become pregnant should ensure that she has a diet rich in Omega 3. 

 

 
 

At FITMOM, we like to squat with babies!

Squats are the foundation of any fitness program and a perfect example of functional movement.

 

Performing squats will help build muscles in your legs, increase your metabolism, make daily tasks easier as well as maintain mobility and balance.

To perform a proper squat follow these alignment principles:

1. Stand with feet shoulder width apart, toes pointing forward.

2. Lift your chest up and draw your shoulders down and back.  Keep your chin lifted and look straight ahead.  This will help you keep proper spinal alignment.

3. Hinge from the hips and push your bum backwards.  Your knees should not go past your toes.  Lower yourself slowly towards the ground, keeping thighs parallel to the floor.

4.  Pause slightly in the lowest position and avoid bouncing.  Press into your heels as you exhale and lift up.  Avoid locking your knees and keep your abdominals strong.

 

At FITMOM, we like to squat with babies! How do you like to squat?

How to make the most of your walks with baby

Walking is one of the most convenient and easiest ways for a new mom to make physical activity a part of her daily routine.  At FITMOM, we know first hand the positive and transformative impact regular exercise has on our mood, sleeping patterns and self-esteem, we hear it from our members all of the time! If you are already engaging in regular walks, but want to find out how to get the most out of them, then read on!

You may be surprised to learn that brisk walking/power walking can be as challenging as running, but it comes with the added benefit of being easier on your joints. This is especially important for new moms as the hormone Relaxin is still present between 3-6 months post-partum.  Reduce the chance of injury in the early post partum period by training properly and limiting high-impact exercises.

To make the most of your walks and to increase your metabolism you need to ditch the stroll and learn to power walk!  In fact, by challenging yourself to increase your pace and intensity you will increase the number of calories you burn overall.  Add in a healthy balanced diet, a strength training program and ensuring adequate rest and you will be well on your way towards meeting your fitness goals.  Remember, if you are new to fitness, start off slowly and gradually increase your intensity.  We recommend you meet with your physician before starting any new fitness program.

For best results, aim for at least 3 power walk and 1-2 interval training sessions per week.
The Pace (Measuring Intensity):
Warm up pace:  Think window shopping pace.  4 on a scale of 10.  3-5 minutes
Build up to a Brisk Walk.  The effort is about 5 or 6 out of 10.  If you are walking with a friend you can easily hold a conversation, but you need to catch your breath every few sentences.
Power Walk:  Torch it up!  You are moving at a clip.  Use your arms to propel forward.  The effort is 7 or 8 out of 10 in intensity.  Talking is possible only in spurts.

Best Practices:
1. Think Tall.  Lift your chin up.  Don’t look down at your feet.  Keep your stride long and head in line with your spine.
2. Engage your core; think belly button to spine.
3. Squeeze glutes: Your butt propels you forward through your walk, make the most of it!

It's important to challenge yourself!  Add variety to keep it interesting:
• Try hills.  Even a small incline can increase your calorie burn by 20%
• Swing your arms
• Take longer strides

Finally, don't forget to stretch!  Pay special attention to your quads, shins, hamstrings, ankles and calves.  I would also encourage you to  invest in a good pair of shoes, wear a supportive bra and remember to hydrate!

Step to it ladies!
For a sample walking program, click here

Summer Schedule 2014

Good Day Mavens,

I hope you are enjoying the summer so far.  My boys are officially on summer vacation and are really looking forward to a summer filled with fun!  Day camps, day trips and a visit from our beloved Uncle Steve and family top the list for sure.

I also spent some time on Pinterest looking for ideas to keep the boys entertained on the days we are together to avoid the three most feared and hated words known to mothers over summer vacation; "Mom, I'm bored!"  My search led me to this site.  If you have school age children (or some busy toddlers who like to have fun, get wet and make messes) then you may find this list helpful too!

This summer I have made some slight modifications to the schedule.  As of Monday, June 30th the schedule for the rest of the summer will be:

Ajax/Pickering

Monday StrollerStrength 10am

Oshawa

Tuesday FITMOM+Baby 10:30am
Thursday StrollerStrength 10am

There will be a regular scheduled StrollerStrength Class on Monday June 30th at 10am at the Lake in Ajax, but there will be no class on Canada Day (Tuesday, July 1st)

I hope you have a safe and fun filled Canada Day.  I look forward to a great class on Monday morning.  See you there!

If you have ever been to a FITMOM class you know that when we are not talking about sleeping issues, breastfeeding challenges or questions on infant development, the conversations take place around food. What to eat, what to avoid and the best recipes to feed a mama and her family.  I am always happy to share the recipes that I love with all of you.  I try to eat pretty clean (meaning trying to reduce the amount of food that comes processed in a box, and instead eating fresh, whole foods). 


In an attempt to cut out added sugar from our diets, I have been on the hunt for easy recipes for some of my families favourite meals that eliminate the convenience factor (and increase our sugar content) but still have lots of flavor.  Thanks to the internet I found a great recipe for home made fajita mix.  The original recipe called for sugar and salt, but I easily eliminated those two ingredients from my home made mix and it is still super delicious and healthy!

Home Made Fajita Mix:

One Tablespoon of Cornstarch
2 tsp chili powder
1 tsp paprika
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp cumin

Combine all ingredients in a small bowl and mix.  This recipe is enough for one meal.

Quinoa Salad

I have just recently started making this easy and delicious quinoa salad.  Quino is a fantastic grain, that is iron rich.

This recipe is off the back of the Casbah Quinoa Box

Step 1.
Use 2 cups of water (or vegetable broth for added flavor)
Bring water to a boil.  Add in the box of quinoa and simmer for 15 min, until liquid is absorbed. 
Fluff with fork

Cut cucumbers, yellow peppers and cherry tomatoes and add it to the quinoa

For the dressing 1/4 cup oil 2 TBSP of Apple Cider Vinegar and 1-2 cloves of garlic minced.  Add pepper to taste.  Stir until combined then add it to the quinoa and mix.  Salad can then be refrigerated and served cold.

Exercise & Breastfeeding

 

I am often asked by new moms how exercise will impact breastfeeding, I was going through some of my resources when I came across this piece written by our FITMOM founder, Andrea Page, and I thought I would share it with all of you!  Enjoy :)

 

All new moms who choose to breastfeed are often concerned that the quality and supply of their milk may be compromised as a result of exercise.  Just as nursing moms tend to become meticulous about selecting healthy foods and avoiding toxins in pregnancy and postpartum, may are concerned that exercising may adversely affect their breast milk.  There are clear ways to reap all the benefits of exercise while producing an excellent supply of breast milk.  An exercise program that is complimented with adequate nutrition and fluids will increase your metabolism and your appetite (your body's request to be replenished as it requires). Exercise induced appetite increase is perfectly healthy when moms meet this physiological demand by consuming quality calories.  FITMOM suggests that you follow these guidelines to ensure that exercise will not affect the quality or quantity of your milk so that you and your baby can enjoy the many benefits of both fitness and breastfeeding:

 

Milk Supply:
It is recommended to wait at least six weeks before doing anything other than very low intensity exercise.  Aside from giving your body a chance to recover from birth, a new mom's number 1 focus is bonding with her baby and learning to breastfeed.  Frequen access to the breast in the first weeks of baby's life will help ensure an abundant & lasting milk supply, however, when you are ready to begin an exercise routine follow these recommendations to ensure your milk supply with be sustained.

 

1. Begin exercising on a slow and gradual progression.
2. Drink plenty of fluids throughout the day (carry a bottle of water with you):
• Proper hydration should occur 20- 30 minutes prior to exercise. (at least 500 ml)
• Throughout exercise every 10 –15 minutes 3 oz.
• Exercise should conclude with conscious rehydration. (at least 500 ml)
3. Caloric intake needs to increase:
• Vigorous exercise requires 200–300 calories per every half hour from the body
• Breastfeeding requires an additional 500 calories daily.

Remember, quality calories will help you to rebuild muscle tissue (lean muscle mass) and not store unnecessary saturated fats. Regular eating also promotes a more efficient metabolism.

Weight Loss:
Recommended postpartum weight loss is maximum 4 pounds a month initially then decreasing over time.

Lactic Acid: Lactic acid is a by-product of anaerobic or very high intensity exercise. It is believed to be the element that causes the immediate muscle soreness and fatigue or the “burn” we feel during intense workouts. After exercise breast milk contains higher levels of lactic acid. Babies most often do not reject milk at this time unless the exercise performed is at a very high intensity. Levels return to normal within 1 –1.5 hrs after exercise. If you can, breastfeed your baby before you workout. 

Some research also suggests that the antibody immunoglobulin A in breast milk largely decreases after very vigorous exercise but return to normal levels within 1 hour.

Proper Support:
Last but not least, make sure your bra is supportive enough during exercise. The extra weight of breasts during lactation can cause back pain especially if not properly supported. If your bra is very constricting for extra support this is fine for exercise purposes only. After exercise return to a bra that is designed specifically for breastfeeding.