Is it safe to train your abdominals during pregnancy?

Yes! Yes! Yes!

Pregnancy is definitely not the time to stop being active. Nor should you ignore the most important muscle group in your body.

In fact, training your core properly during pregnancy will dramatically improve and reduce the instances of lower back pain caused by the natural weight gain of pregnancy and postural changes. A strong core will also improve your ability to effectively push out your baby during delivery. Perhaps most importnatly, training your abdominals during pregnancy will also help you 'bounce back' more quickly after the birth of your baby.

The following exercises are easy and effective ways to strengthen your core during all stages of pregnancy and can also be done by any mom afer birth! These exercises are also known to reduce the lieklihood and/or severity of abdominal separation caused by pregnancy.


Standing Obliques:

With weights relaxed at the side of the body, slowly tilt body sideways while maintaining a strong core and straight body. Focusing on using the opposing side abdominal muscles, slowly pull your erect body back up to the upright starting position.


Trainers Tip: Pull your belly button in towards your spine. Remember to breathe! Repeat 15-20 times/side

Cat/Cow For the Core:

Get onto all fours on a mat or other semi-soft surface. Begin with a flat back with hips and shoulders level, like a tabletop. Using your abdominal muscle contraction to initiate, round your spine into the position of an angry cat and hold for two to three breaths. Slowly release the abdominal contraction and drop your spine in a smooth and gradual motion so that the back enters a mildly swayed position. Hold for three breaths and repeat 10-15 times.

Belly Breathing:

Either sitting cross-legged or standing, place your hands on your belly. Contract the abdominal muscles inward and upwards as if you are imagining four points at your hips and ribs coming together into a point. Hold for 3-5 breaths and then release the abdominals. Repeat 15-20 times

Trainers Tip: Try couting out loud as you hold the transverse in towards your spine. This will help to ensure you are breathing. Relax your shoulders.

10 Holiday Health Tips to keep you focused and on track this season

It's official. The holiday party planning season has begun. The family calender is quickly filling up with lunch dates, potlucks and parties to deck the halls and raise a glass in merryment. This is a busy and stressful time of year, so here are a few tips to keep you feeling fit and fabulous over the festive season!

1. Get moving. Not only will staying active help you to burn off those extra calories consumed at above mentioned parties, but it will also help you burn away the stress that only family gatherings can cause.

2. Eat. Having a snack before you leave for the party will help you curb the temptations to over-induldge. Try fruit, soup or vegetables with hummus to curb hunger pains.

3. Choose your course. If you are like me and crave something sweet at the end of the meal, then try not to overfill your plate with main course dishes. Save room!

4. Satisfied. Not stuffed. The only thing at the table that should be stuffed is the turkey! Moderation is the key.

5. Beware of Holiday Cheer. Alcohol is laden with sugar. When trying to curb the additional weight gain over the holiday season pay close attention to the sneaky calories that are consumed through drink. 1 glass of wine can have upto 130 calories per serving.

6.Non-alchoholic bevarages also pack a punch. A specialty drink can have upto 300 calories. Think twice before loading up on these sweet treats!

7.Refocus. Instead of only concentrating on making and baking holiday treats with the kids, take the opportunity to make crafts, wreaths, holiday decorations or play games.

8. Bring it. When you're asked to add a dish to the pot-luck table ensure your offering is healthy and tasty.

9. Portion control. Choose a smaller plate, don't pile it high. Take the time to enjoy the flavours of the season. When we stop to chew, we feel full faster and more satisfied.

10.Relax, enjoy, have fun. The holidays are about spending time with people you love.

Happy Holidays!

The Power of Friendship

Six years ago I met 3 extraordinary women. I was on the hunt for new friends and I feel so very blessed to have added them into my life. Had it not been for the birth of my oldest son, Ben, we likely would not have met.

I was the first of my friends from university to have a baby so while they were still at work and making strides in their lives with careers and marriage I was making strides in breastfeeding, diaper changes and finger-play songs. My girls and I still made our friendship a priority and our friendship remained very strong even when I was immersed in all things baby. But as good and wonderful as those friendships were (and are) I needed to make some new connections with women who were in the same place I was.

Cue Shawna, Janet and Mary. Shawna and I met while attending Babyville (a free program run by Durham Public Health) and Janet, Mary and I met at the Ontario Early Years Centre. I am not sure exactly how it happened, likely over a discussion related to feeding babies or surviving sleep deprivation but soon the 4 of us were meeting regularly at the Early Years Centre and walking to Tim Horton's post group where we continued chatting, laughing and enjoying each others’ company. These women have enriched my life and made my 1st maternity leave so enjoyable! We had fun every day and we continue to have fun now. Although the timing of our 2nd babies was not completely in synch, we still make the time to connect once a month for dinner and we are getting ready to head up North for our Second Annual Spa Retreat at Blue Mountain.

The friendships I developed with these women were the key to my sanity during my son's 1st year and they continue to be an anchor for me as I raise two boys.

Now my BFF's from university have also added children to their busy lives and their strength, support and emotional investment in our friendship continue to enrich my life.I am so very lucky to have such powerful, strong, smart and supportive friends in my life. Without them, being a mom would be even harder than it is.

So to all my girls who have my back, thank you! You mean the world to me.

I hope that you too are successful in finding some fabulous friends that can support you and cheer you on in your triumphs and trials of motherhood. Life's road bumps are always easier to manage when you've got a friend.

Trick, Treat, or Thief?

This is my pumpkin.

In fact, this is my stollen pumpkin!

Last weekend my family and some friends went to visit a local farm to engage in fall flavours and to pick out a pumpkin.

We paid the admission fees, which included a hay ride to the pumpkin patch, and chose two beautiful, round pumpkins to bring home. We left the farm after several hours of fun and our arms full of pumpkins. It was only later that we realized that the pumpkins were NOT included in the admission to the farm, and that we had in fact stolen them!

So I suppose this year when someone asks me 'Trick' or 'Treat', I will have to be honest and say 'Thief'!

Happy Halloween Everyone :)

This is totally awesome

As a Lamaze Childbirth Educator I have been known to compare the characteristics of labour and birth to completing a marathon. Both are a physical and mental challenge, exhausting, empowering, uplifting, a test of endurance and a personal accomplishment. I am happy to say that I have run my 'birth marathon' 2 times and I firmly believe that my commitment to regular exercise helped prepare my body for the physical challenges of labour. I am always keeping my eyes and ears open for positive stories relating to health and wellness during pregnancy, so the other day when I heard that a pregnant woman completed a marathon only to give birth hours later, I had to learn more! What an amazing accomplishment. Certainly, the average pregnant woman would not be encouraged or supported in her desire to train for a marathon, but for those select few who have been training prior to their pregnancy and who have no contraindications towards physical exercise, I say 'way to go'! For the rest of the general pregnant population, you may not be interested in actually running a marathon, but keeping fit and participating in regular exercise during your pregnancy may just be what the Dr. ordered!

10 Benefits of Exercise During Pregnancy

Congratulations! You’re pregnant.

This is an exciting and exhilarating time for you and your family, but can often feel overwhelming as you sift through information, research and tips to help you maintain a healthy and optimal pregnancy.

More often than not moms-to-be often find themselves questioning the benefits of exercise during pregnancy. Is it safe? What’s recommended? What will help transition your ever changing body smoothly? You may be surprised to find out that exercise is not only encouraged by most health care practioners, but recommended for low-risk women. Certainly, there are times during pregnancy and preconception when exercise is not recommended, but for 80% of the pregnant population exercise is 'just what the doctor ordered'.

Below you will find 10 easy to remember facts that may help you better understand the benefits of regular exercise during your pregnancy.

1. Babies of exercising mothers are found to have a greater blood volume. Increased blood volume = more oxygen. Research shows that these babies can tolerate labour better, which decreases a risk of caesarean section, vacuum, or forceps delivery.

2. Women who are physically fit will also endure labour better. In addition, fit women have an increased release of beta-endorphins during their labour which will decrease their experience of pain.

3. A study out of New York's Columbia University has shown that being active may reduce your risk of miscarriage by 40%.

4.Exercising may help in the prevention of gestational diabetes. In cases of diagnosed gestational diabetes, exercise may be an essential part of treatment with physician’s recommendations.

5.Muscular imbalances resulting from pregnancy are addressed and minimized with regular exercise. Pregnant women who exercise generally have better posture and less discomfort.

6.Prenatal exercise helps women adapt to the physiological changes associated with pregnancy. It is this training effect that marks an increased ability to maintain pre-pregnancy fitness level.

7.Research has also noted lower incidences of preeclampsia in pregnant women who exercise. This is likely also due to the training effect lowering oxidative stress as exercise helps the mom-to-be adapt to the physiological changes that pregnancy demands.

8.Babies of exercising mothers tend to score higher on their APGAR Scores (Activity, Pulse, Grimace, Appearance, and Respiration). Tests are done at one minute and five minutes after delivery to asses physiological signs of health in your new-born.

9.Babies born to exercising mothers are found to weigh more. This is attributed to healthier body compositions of increases lean muscle mass and lower body fat. Studies performed at five years on the same test groups showed body compositions of lower body fat and higher lean muscle mass consistent with their birth weight composition. In contrast, the babies of non-exercising mothers had a higher likelihood of non-favourable body compositions or childhood obesity. “An early introduction of a moderate-intensity regimen of weight-bearing exercise during pregnancy may have preventative value in individuals or populations at risk of having low birth weight babies.” Source: American Journal of Obstetrics and Gynecology (2000), 183: 1484-1488.

10.Women who exercise during pregnancy are more likely to continue and return to their previous routine and level of fitness with less effort and time. Studies on exercise and depression indicate that exercise provides an anti-depressive effect. Exercise has been recognized in helping women struggling with postpartum depression.

FITMOM™ promotes and recognizes the many benefits of exercise during pregnancy and recognizes the importance of physicians, obstetrician, or midwives in each woman’s pregnancy. Remember to always consult with your caregiver before proceeding with any exercise program, pregnant or otherwise.

I wasn't always a chef....

In fact, it wasn't until well into my 4th year of motherhood that I could even contemplate progressing beyond boiling water for pasta. Some of you may scoff at my inability to master the art of cooking, because you posses an inner talent that is far beyond my skill even today. You may look at me and say that if I posses the following basic culinary skills : a)boil water, b) cook food in a frying pan and c) read a recipe that I was already halfway there. But self-doubt is a beast and although I possessed these basic culinary skills, I was fearful to venture too deep into this unknown territory.

However, last Christmas, I took on a challenge. To cook the family turkey. Many of you have heard about my stellar Maple Glazed Turkey that I had come accross this recipe via Sobeys Inspiration Magazine and took a stab at it. There was plenty of back up food (prepared by others) to satisfy the hungry family members who had gathered in case I failed at my first attempt.

However, surprising everyone, I ventured from the kitchen triumphant and we all enjoyed a delicious meal together. Since that meal dinners have never been the same in our house. I prepare a weekly menu and find recipes all over the internet in an attempt to impress my family over and over again. Most go over well, while a few may never be made again.

Tonight's dinner is Sticky Slow BBQ Ribs with Homemade Rib Sauce and a side salad.

I thought I would share the recipe for the salad for you to take to your next BBQ party!

Green and Yellow Bean Salad

12 oz green beans
12 oz yellow beans
2tbsp chopped fresh oregano
2tbsp extra-virgin olive oil
2tbsp wine vinegar
2tsp grainy mustard (dijon is what I used)
1 clove garlic minced
1/2tsp salt & pepper
half a red onion, thinly sliced

Fill a large bowl with ice water and set aside. In a large pot of boiling salted water, blanch green beans until tender-crisp, 3-4 min. Remove beans with slotted spoon and transfer to ice water, stirring until cold. Remove beans to a towel lined plate to drain. Repeat with yellow beans.

In another large bowl whish together oregano, oil, vinegar, mustard, garlic, salt & pepper. Add onion and green and yellow beans; toss to combine.

This yummy summer salad courtesy of Canadian Living Magazine August 2003

Happy Canada Day!

My family and I have just returned from our getaway up north. We are very lucky to have close friends who own a cottage and enjoy our company enough to invite the entire family on a regular basis. This weekend we traveled to Minden to celebrate the birthday of their 4 year old daughter and Canada Day! Over the course of the weekend there were 10 kids under the age of 5 and 16 adults. Luckily, the grown-ups outnumbered the kids in an attempt to prevent anarchy.

Travelling with your family for long-weekends, cottages or holidays abroad are not always a stress-free or easy time, but they do make for great memories.

You can bet that you will pack more than you need, that naps will be missed, bed times will be delayed and meals will creep into one another, all in the name of fun. This was definitely true for those of us who participated in this weekends festivities.

Perhaps you are contemplating some invitations this summer and wonder if you and your wee ones can handle the change in routine. I assure you that they can and they will. There may be tears and some changes in sleep routines, but if you are lucky enough to have great friends along for the ride, it will all be worth it in the end.

Happy Travels!

Happy Father's Day: A workout for the Dads!

You may well on your way to becoming a FITMOM, but let's not forget about the Dad's!

Since today is Father's Day, here's a workout made just for Him:

Warm Up:

Jumping Jacks -15
Calf Raises- 15
Basic Squat-15
Run on the spot- 30 sec

Repeat 3 times and do a full body stretch. Focus on chest, quads, hamstrings.


Move #1:
Military Push-ups. Want more of a challenge? Try a decline push-up. Raise your legs higher (on a bench, stairs etc.) Complete 12-20.
Targets: Back, Chest, Tricep


Move #2:
Tuck Jumps. To perform this exercise pull your knees up into your chest and lift yourself off the ground. Make sure you land lightly on your feet and keep the knees slightly bent upon landing to absorb shock. Repeat 12 times.
Targets: Abs& Core, Legs, Hip



Move #3
Pistol Squats. To perform this exercise, begin seated on a sturdy bench or chair. Lift one leg off the floor. Lift your body off the chair/bench using the foot that is planted on the floor. Repeat 12 times and then switch legs. Targets: Butt, Quads, Calves, Abs.


Move #4
Tricep Dips. Make it more of a challenge by raising your legs off the floor and place them on a bench or chair. Make sure you stabilize any chairs or benches! Do 12 dips

Move #5
V-Sit:Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle. Reach your arms straight forward or reach up toward your shins as you are able. Maintain good core posture and a strong spine. Hold for 30 seconds up to 1 minute. Need a challenge? Make it harder by extending your legs straight.
Targets Core: Rectus, Internal Obliques, External Obliques.



Repeat each move 2-3 more times through.


Don't forget to cool down and stretch! Happy Father's Day from FITMOM Durham!

The 'coles notes' to weight loss; what you need to know

Losing weight and getting back into shape after giving birth can often seem like a daunting task. We never really know where to begin and are often overwhelmed with choices that are all touted as being "the best" way to shed those unwanted pounds. The reality is that the gimmicks and tricks to increase weight loss in a short period of time are not sustainable and do not actually get to the root of the problem (inactivity and over-consumption).



So what's the answer? How are you supposed to get back into those jeans? The hard truth is that a combination of a healthy diet and regular exercise are the only way one can achieve healthy weight loss and maintain it over a lifetime.


So as you begin your journey to becoming a FITMOM™ here’s the “skinny” to help you ensure success:

• 3500 calories is equal to 1lb of fat. There are only 2 ways to 'kill the fat': reduce the consumption of extra calories OR increase activity levels.


• Women should never reduce their daily caloric intake to fewer than 1200 calories. If you are a breastfeeding mom remember to make sure you are still consuming the 300-500 extra calories you need to sustain your milk. You also need to add an additional 300-500 calories when you are exercising. Meeting with a nutritionist can help you put together a healthy meal plan that will meet your daily dietary needs and assist you with your weight loss goals.

• Blast Belly Fat: Sorry sisters, but you just can’t target your weight loss to a specific body part or region. Why? Fat cells are found all over the body and unfortunately, you can never know which ones will be broken down to provide you with the energy you need to complete a physical activity. However, you can TONE and tighten specific areas of your body to make them longer and leaner!

• Legs, Bums and Tums: For most women, these are the top 3 areas we seek to improve. Why does it take so long? There are certain hormones that are produced in our body that actually inhibit the breakdown of fat cells from those specific regions. To help improve these areas, a combination of cardio and strength training will help increase muscle mass, decrease fat, tighten and tone.

• Set a goal and make it SMART (Specific, Measurable, Attainable, Realistic, and Timely). For example: To improve my core strength I will perform The Plank 5 times/day and hold it for 45 seconds.

• Build exercise into your daily activities. To achieve any weight loss goals you can expect to work out up to 1 hour at least 4 times per week. This may seem like a lot, so start by exercising for 15 minutes every day, then increase your sessions by 5-10 minutes every week until you are up to 1 hour of physical activity. Always increase TIME first then increase INTENSITY.

An equipment free, indoor workout

Remember before you start a workout you should warm up your body with simple, easy full body movements and follow with an overall stretch.

Have stairs in your house? Climb them (up and down) 10 times then follow with a full body stretch. No stairs? No problem. Put on your favourite song and dance like no one is watching!

Interval #1: Run/skip on the spot 1 min. Get your knees up high to engage the transverse adbominals

Interval #2 Wall sit 1 min. Do not go deeper than 90 degrees. Keep your back pressed to the wall and pull your belly button in towards your spine. To add intensity, raise your hands above your head.

Interval #3 Run/Skip on the spot 1 min

Interval #4 Push ups for 1 min. You can modify on your knees or agaist the wall.

Interval #5 Run/Skip on the spot 1 min

Interval #6 Tricep dips off your stairs/Couch/bench or other supportive piece of furniture. Make it easier by keeping your feet closer to the step, make it harder by taking your legs out away from you.

Interval #7 Hold plank for 1 min. Modify on your knees if you want to.

Repeat 2-3 times

Cool down return to your stairs and climb up and down 5 times. Finish with a full body stretch.

Note:

If you are a beginner, or just making your way back into fitness again, shorten the duration of each interval and slowly increase your time to 1 min. A good start is 30second intervals.
Always consult with your Doctor prior to commencing a new exercise regime.

Three Tips to help you feel great

Tip #1
Drink more water
The human body is made up of about 70% water. Reducing fluid intake will cause you to retain more water which increases swelling and bloating to your midsection. Staying hydrated will help reduce swelling, improve body function and can help you manage your weight. We often mistake thirst for hunger. When in doubt drink, then eat.

Tip #2
Fuel your body
In the early post-partum days a new mom needs to eat well to help her body recover from birth. However, speak to many new moms and you will find that those healthy eating habits are difficult to maintain. Fatigue and a busy baby schedule are usually to blame. Rather than reducing your food intake by going on a ‘diet’, instead, start your day with breakfast to boost your metabolism, avoid processed food, reach for whole grains and aim to eat at least 5 servings of fruits and vegetables per day.

Tip #3
Break a sweat
Interval training is one of the best ways to boost your metabolism and shed unwanted weight. According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise than in long, slow endurance exercise. Interval training is a very intense form of exercise so moms should not begin any plyometric or high impact activities until their baby is at least 4 months old to reduce the risk of injury to the joints.

Top 5 Reasons to workout 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.

The FITMOM2Be classes are a great way to achieve these positive outcomes. Check us out at www.fitmomcanada.com/durhamregion for more information