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.