Before I was a mom I had all the time in the world; now that I am a mom I can't seem to find the time!
Before I was a mom I never understood the sacrifices my parents made for me; now that I am a mom, I appreciate them even more!
Before I was a mom I used to enjoy sleeping in until noon; now that I am a mom sleeping in is considered 7 am!
Before I was a mom I said that I would have 1 room in my house that would be toy free. Now that I am a mom I realize that in order to have that I would have to clean up 24 hrs a day, so I gave up! There are toys in my bed, bathroom, car, floor and sometimes they are where they belong: in the toy bin.
Before I was a mom I could access all parts of my house with ease; now that I am a mom, I find myself climbing over baby gates, toys or other obstacles set up to foil me in the dark.
Before I was a mom I could eat a meal all to myself, while sitting down; now that I am a mom I am forever eating "on the run" and "sharing" my food with my kids.
Before I was a mom I used to enjoy 'alone time', now I rarely have time alone, and when I do, I spend that time missing them.
Before I was a mom my work was done at 5pm; now that I am a mom my work is never done.
Before I was a mom I used to be spontaneous; now that I am a mom my spontaneity depends on the availability of others and requires planning 2-3 weeks ahead. So much for spontaneity!
Before I was a mom I could say what I wanted; now that I am a mom I have to mean what I say. Follow through is everything.
FITMOM Durham specializes in prenatal & mom and baby fitness classes in Durham Region (Ajax, Pickering, Whitby, Oshawa, Brooklin Courtice and Bowmanville)
Friday, October 29, 2010
Tuesday, October 26, 2010
Tips to help you through the cold and flu season
When you're a mom you don't have time to be sick, and if you do get knocked down with a cold or the flu, you are rarely able to wallow in it. Resting on the couch with your feet up, indulging in a little 'me time' is hard to come by on a regular day, let alone when you really need to take some time to rest and relax.
We all know that prevention is key and that frequent hand washing is the weapon of choice (along with a great hand cream to nourish dry hands that are forever being washed post diaper change and nose wipes) but here are a few other tips to help keep you and your family healthy this year:
- Get plenty of rest. 7-8 hours of sleep is recommended but if you are a new mom or mom to be this is a pipe dream as your life is currently full of frequent night wakings. However, you can and should take a minimum of 15-30 minutes everyday to rest and unwind. The more rest you get, the less likely you are to get sick.
- Drink Plenty of fluids to help 'flush out' any pesky virus and try to avoid alcohol and caffeine as they can lead to dehydration.
- Eat a well balanced diet. Try to have lots of 'colour' on your plate to get all the nutrients, vitamins and minerals all fruits and vegetables have to offer.
- De-stress. When you are experiencing stress you are more likely to fall ill, so do something nice for yourself. Take a long bath, read a book, write in a journal or listen to a relaxation tape. Whatever works for you. It's not important what you do, but that you take the time to do it.
- Exercise! Not only is it a great stress reducer, but studies show that when people are physically fit they are less likely to get sick, experience fewer symptoms if they do get sick and recover more quickly.
Wishing you a happy, healthy day!
Thursday, October 21, 2010
It's hard work being a new mom
Really, it is!
Check out Canadian Families Magazine for a few tips on doing with style, grace and flair!
My colleague and friend Steafanie Antunes, founder of Discover Birth, also shares some insight into your newborns emotional and physical development as it relates to the 4th trimester. Do you know what she is referring to? You will after you watch this video!
Enjoy!
Check out Canadian Families Magazine for a few tips on doing with style, grace and flair!
My colleague and friend Steafanie Antunes, founder of Discover Birth, also shares some insight into your newborns emotional and physical development as it relates to the 4th trimester. Do you know what she is referring to? You will after you watch this video!
Enjoy!
Wednesday, October 20, 2010
FITMOM Durham's Top 5 Reasons to exercise during pregnancy!
During pregnancy many women begin to make active changes and adjustments to their lifestyle. Eating well, staying hydrated, and participating in a regular exercise program all have positive effects on both mother and baby. In fact, the Society of Obsteticians and Gynecologists of Canada recommend that:
All women without contraindications are encouraged to participate in aerobic and strength-conditioning exercises as part of a healthy lifestyle during pregnancy.
Below are 5 feel good reasons to get up and get moving during pregnancy!
5) Boost energy levels- Most women experience fatigue at various times during their pregnancy. Engaging in physical activity 3-5 times per week will actually give you more energy to perform daily tasks and will help you sleep better at night!
4) Reduces common pregnancy discomforts like backache: Strengthening your core muscles will greatly reduce, if not eliminate completely, common back pain most women experience during pregnancy.
3) Toned body: Just because you’re pregnant doesn’t mean you can’t have an improved body shape. By increasing lean muscle tissue, you are preparing yourself for an easier time getting back to your post-partum shape.
2) Reduces your risk of having a Cesarean Section- Studies show that when women are physically active they greatly reduce their chances of having a C-Section.
1) Have an easier labour! Regular exercise helps facilitate the labour process. Women who are physically fit have the strength and stamina to endure the physical demands of labour.
All women without contraindications are encouraged to participate in aerobic and strength-conditioning exercises as part of a healthy lifestyle during pregnancy.
Below are 5 feel good reasons to get up and get moving during pregnancy!
5) Boost energy levels- Most women experience fatigue at various times during their pregnancy. Engaging in physical activity 3-5 times per week will actually give you more energy to perform daily tasks and will help you sleep better at night!
4) Reduces common pregnancy discomforts like backache: Strengthening your core muscles will greatly reduce, if not eliminate completely, common back pain most women experience during pregnancy.
3) Toned body: Just because you’re pregnant doesn’t mean you can’t have an improved body shape. By increasing lean muscle tissue, you are preparing yourself for an easier time getting back to your post-partum shape.
2) Reduces your risk of having a Cesarean Section- Studies show that when women are physically active they greatly reduce their chances of having a C-Section.
1) Have an easier labour! Regular exercise helps facilitate the labour process. Women who are physically fit have the strength and stamina to endure the physical demands of labour.
Tuesday, October 19, 2010
The Battle of the Baby Bulge
Tips to help you improve your shape in the post-partum period:
After 9 months of waiting patiently and doing all the right things to maintain a healthy pregnancy, you are finally holding your precious baby. Whether your labour was long or short, challenging or easier than you expected, you are probably tired and relieved that your pregnancy is over and labour behind you.
After a few hours of cuddling, feeding and falling in love with your baby, your thoughts turn to a nice long shower to rejuvenate you and ease the muscle soreness you are experiencing after giving birth. You pad your way to the bathroom, either with the support of a partner, or the wall (because your legs are still shaky and tired) and you undress to get in the shower. When you look up and see yourself in the mirror for the first time, you are shocked. For 9 months you had a growing, but firm tummy, and although all the books tell you that you can expect to look 4-5 months pregnant after the birth of your baby, you really aren’t prepared for what that actually looks like: the saggy, baggy elephant. The taunt skin that once enveloped your baby now resembles a bowl of Jell-O, and perhaps you notice that you have a few stretch marks or badges of honor, as I like to call them. Later, as you emerge from the shower feeling refreshed and relaxed, you make a secret pact with yourself to lose the weight, tone your tummy and fit back into your jeans in record time.
Before you get started on your new post-partum workout routine, there are a few things you should keep in mind:
Set realistic expectations:
As determined as you are to lose your baby weight, remember that it is better and safer to lose weight gradually. You can expect to lose about 10-15 lbs. in the early days after giving birth (this weight loss is represented by baby’s birth weight, placenta, amniotic fluid, uterus and water retention), but it takes most women 9 months to 1 year to regain their shape and return to their pre-pregnancy weight. Remember that this is just an average; some women may take less time, and others, longer. It took you nine months to grow that big, beautiful belly, it won’t disappear overnight.
Eat Small Frequent Meals:
It is important to continue to eat a healthy, balanced diet. Eating a variety of fresh fruits, vegetables, grains and meats will ensure that you get the appropriate vitamins and minerals needed in your daily routine. Try to avoid overly processed foods, as they are higher in fat content and may make you feel more tired. If you are a breastfeeding mom, you will need to increase your caloric intake by up to 500 cal/day (more if you are also exercising regularly). Your body is working hard all day long producing milk for your baby. Also by having a lot of variety in your diet, you introduce new flavours and tastes to your baby through your breastmilk. This may make the introduction of solid foods (after 6 months of age) easier as your baby will have already experienced a wide variety of flavours.
Get Sleep:
Sometimes that is easier said than done! However, it is important to realize that 1) your body will store fat for longer periods of time if you are not well rested and 2) without adequate sleep you may not have the energy to exercise on a regular basis. Also, when we’re tired we are more likely to reach for junk food and caffeine to boost our energy, which in the short term is great, but counter-productive in the long run. So, although you may have heard it 100 times before, “sleep when your baby is sleeping”. Cat naps during the day will benefit you.
Stay Hydrated:
Drink water. This is especially important for breastfeeding moms who need to ensure that they are drinking enough fluids so that they can make breastmilk. Also, it’s possible to mistake thirst for hunger, so reach for the glass of water before reaching for a cookie.
Start Slowly:
It may take you several weeks before you are ready to workout again, and even when you are ready, it’s important to take it easy. FITMOM™ recommends that you complete your 6 week post-partum check-up prior to starting a new exercise routine. Light walking, pelvic tilts, kegal exercises and gentle stretching are things you can do in the early post-partum period. When you are ready to increase your intensity, remember that the hormone relaxin can be found up to 9 months post-partum. This means that joints are still loose and injuries are still possible. Injury prevention is top of mind for FITMOM™ coaches so you can rest assured that modifications, postural reminders and safety checks are part of the FITMOM™ experience. Go slow, listen to your body and modify your activities to meet your current physical conditioning. In time, as you build strength and stamina you will find that you can do more and last longer.
Treat yourself:
It can be very frustrating and un-motivating to stand in front of your closet and feel as if you have nothing to wear. Most of us are eager to toss the maternity pants aside and yearn to put on pants with real buttons but your old wardrobe may still be out of reach for a few months. Take the time to invest in 1-2 pants and tops that fit your current body and shape. It will make you feel better, boost your self-confidence and have you feeling like a yummy mummy in no time. You do a lot for your family, so it’s important (and recommended) that you do something nice for yourself.
The last tip is to relax, have fun, and enjoy the ride. You are taking all the right steps towards leading a healthier and more active lifestyle. The pants will come in time!
After 9 months of waiting patiently and doing all the right things to maintain a healthy pregnancy, you are finally holding your precious baby. Whether your labour was long or short, challenging or easier than you expected, you are probably tired and relieved that your pregnancy is over and labour behind you.
After a few hours of cuddling, feeding and falling in love with your baby, your thoughts turn to a nice long shower to rejuvenate you and ease the muscle soreness you are experiencing after giving birth. You pad your way to the bathroom, either with the support of a partner, or the wall (because your legs are still shaky and tired) and you undress to get in the shower. When you look up and see yourself in the mirror for the first time, you are shocked. For 9 months you had a growing, but firm tummy, and although all the books tell you that you can expect to look 4-5 months pregnant after the birth of your baby, you really aren’t prepared for what that actually looks like: the saggy, baggy elephant. The taunt skin that once enveloped your baby now resembles a bowl of Jell-O, and perhaps you notice that you have a few stretch marks or badges of honor, as I like to call them. Later, as you emerge from the shower feeling refreshed and relaxed, you make a secret pact with yourself to lose the weight, tone your tummy and fit back into your jeans in record time.
Before you get started on your new post-partum workout routine, there are a few things you should keep in mind:
Set realistic expectations:
As determined as you are to lose your baby weight, remember that it is better and safer to lose weight gradually. You can expect to lose about 10-15 lbs. in the early days after giving birth (this weight loss is represented by baby’s birth weight, placenta, amniotic fluid, uterus and water retention), but it takes most women 9 months to 1 year to regain their shape and return to their pre-pregnancy weight. Remember that this is just an average; some women may take less time, and others, longer. It took you nine months to grow that big, beautiful belly, it won’t disappear overnight.
Eat Small Frequent Meals:
It is important to continue to eat a healthy, balanced diet. Eating a variety of fresh fruits, vegetables, grains and meats will ensure that you get the appropriate vitamins and minerals needed in your daily routine. Try to avoid overly processed foods, as they are higher in fat content and may make you feel more tired. If you are a breastfeeding mom, you will need to increase your caloric intake by up to 500 cal/day (more if you are also exercising regularly). Your body is working hard all day long producing milk for your baby. Also by having a lot of variety in your diet, you introduce new flavours and tastes to your baby through your breastmilk. This may make the introduction of solid foods (after 6 months of age) easier as your baby will have already experienced a wide variety of flavours.
Get Sleep:
Sometimes that is easier said than done! However, it is important to realize that 1) your body will store fat for longer periods of time if you are not well rested and 2) without adequate sleep you may not have the energy to exercise on a regular basis. Also, when we’re tired we are more likely to reach for junk food and caffeine to boost our energy, which in the short term is great, but counter-productive in the long run. So, although you may have heard it 100 times before, “sleep when your baby is sleeping”. Cat naps during the day will benefit you.
Stay Hydrated:
Drink water. This is especially important for breastfeeding moms who need to ensure that they are drinking enough fluids so that they can make breastmilk. Also, it’s possible to mistake thirst for hunger, so reach for the glass of water before reaching for a cookie.
Start Slowly:
It may take you several weeks before you are ready to workout again, and even when you are ready, it’s important to take it easy. FITMOM™ recommends that you complete your 6 week post-partum check-up prior to starting a new exercise routine. Light walking, pelvic tilts, kegal exercises and gentle stretching are things you can do in the early post-partum period. When you are ready to increase your intensity, remember that the hormone relaxin can be found up to 9 months post-partum. This means that joints are still loose and injuries are still possible. Injury prevention is top of mind for FITMOM™ coaches so you can rest assured that modifications, postural reminders and safety checks are part of the FITMOM™ experience. Go slow, listen to your body and modify your activities to meet your current physical conditioning. In time, as you build strength and stamina you will find that you can do more and last longer.
Treat yourself:
It can be very frustrating and un-motivating to stand in front of your closet and feel as if you have nothing to wear. Most of us are eager to toss the maternity pants aside and yearn to put on pants with real buttons but your old wardrobe may still be out of reach for a few months. Take the time to invest in 1-2 pants and tops that fit your current body and shape. It will make you feel better, boost your self-confidence and have you feeling like a yummy mummy in no time. You do a lot for your family, so it’s important (and recommended) that you do something nice for yourself.
The last tip is to relax, have fun, and enjoy the ride. You are taking all the right steps towards leading a healthier and more active lifestyle. The pants will come in time!
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