Looking ahead & planning for the New Year

Are you the type of person who makes a New Year's Resolution?

Will you be doing the same this year?

Would you like to be able to stay committed to the plans or goals that you have set for yourself?

If you are ready to make some changes in your life, and want to see them through, then perhaps you will consider the following tips to help you achieve those goals!

1. Determine what changes you need to make, or would like to make to be a healthier and happier you.  Do you need to spend more quality time with a friend, spouse or child?  
Do you want to lose weight, increase your energy or just feel better about yourself?   The stronger you feel about the reason for the change, the more likely you are to see it through.

2. Create a goal.  Remember to keep it S.M.A.R.T. (Specific, Measurable, Achievable, Realistic and set a Time Frame).  The more specific the goal, the easier it will be to achieve it.

3. Develop a Plan.  How are you going to achieve this goal?  Lay out the steps you need to follow in order to achieve it.  For example, if you want to lose weight (often the number 1 Resolution), then what steps will you need to follow to achieve this?  Perhaps it looks like this: 1. Bring healthy snacks to work to avoid vending machines. 2. Turn off the t.v. earlier and go to bed to avoid late night eating. 3. Join a gym or hire a personal trainer to get you off the couch.

4.Track your efforts. Writing down your accomplishments and the mini-goals you achieve every day will help keep you motivated.  It will also show you if you need to make any adjustments to your plan, especially if you are having a hard time with accountability.  Perhaps the goal you set was too lofty, and you need to make some changes to be successful. 

I wish you the best of luck in 2013 as you strive to make this year a memorable one. 

Making time for fitness over the holidays

The holidays are such a busy time, making it is easy to fall out of your regular routine.  Below are a few tips to help you build in time for fitness over this busy holiday season:

• Park farther away from your destination each time you go out
• Commit to a brisk walk for 10-15 minutes before or after any family meal
• Plan social activities around fitness: skating party, bowling, tobogganing or skiing
• If you are travelling, visit a friends gym or yoga studio (the first class is often free)

Sometimes, even when you have the best intentions, fitting it all in is just too much.  So if you happen to have a few days where you happen to miss the mark, give yourself a break and just enjoy all that is fun this holiday season!

Staying on track this holiday season

The holidays are fast approaching!  Are you ready for it?  This weekend we put up our Christmas tree with the boys.  It was a fun way to spend a Sunday afternoon. For us, the holiday season officially begins when the tree is up and we have watched my all time favourite Christmas movie: White Christmas.  We were able to do both this weekend.  So bring on the holidays!

Our family calendar is also quickly filling up with social commitments to celebrate and enjoy all that is great with family & friends.  This means lots of parties and lots of food!  I am sure it is the same for you and your family too.  However, if you are looking for ways to keep fit and on track with your personal health goals, then perhaps you will find the following suggestions helpful. 

• Replace eating a handful of salted Mixed Nuts  for a handful of Wasabi peas
• Eat until you are satisfied, not stuffed
• Replace a plate of cheese & crackers with Hummus and pita wedges
• Enjoy your favourite holiday treat, and take the time to eat and savour it
• Replace Shortbread cookies with Gingerbread cookies
• Enjoy a variety of fresh vegetables and fruit to keep your plate balanced
• Replace a 5 oz glass of red wine  with a Red-Wine Spritzer
• If you overeat at one meal, try to make the next meal lighter
• Continue to make time for exercise.  Studies have shown that when people continue to engage in physical fitness over the holidays, they are less likely to gain any unwanted weight.

Happy Holidays!

Top 5 Excercises to incorporate into your fitness routine

Hey Mavens,

I am often asked what the key is to achieving a strong, healthy body.  The answer is a healthy balanced diet and moderate exercise.  Research has proven that people who perform moderate exercise 3-5 days per week for at least 30 minutes a day will reduce their risk of health issues including heart disease, stroke, diabetes, obesity, and osteoporosis.  Regular exercise will also help you decrease stress and sleep better.

A good fitness program also incorporates cardiovascular exercises to burn fat and keep your heart strong,  strength training to build strong muscles and a stretch and flexibility program to keep you balanced and to help prevent injury.

Below are the best 5 exercises known for developing core strength, strong muscles and cardio function.  They are also some of my favourites and we do a variety of them in our FITMOM classes! Modifications are always given in class to ensure the safety of our members and to meet each individuals fitness level. 

5.  Burpees:  They are the ultimate full body workout!  Not only will they help develop and improve strength but they can also burn more fat (research has shown that it can burn up to 50% more fat than conventional strength training exercises).  So, you may not like doing them, but they are good for you!  Burpees can be modified from beginner to advanced fitness levels. 


4. Squats:  Are known to build strength in the legs and give definition to your gluteal muscles.  Squats are an example of a compound exercise as they work more than 1 muscle at a time. There are hundreds of variations to keep your workouts interesting and can be modified for intensity.


3. Push Ups: Push-ups are another example of a full body exercise.  When performed correctly a push up will target your upper and lower back, biceps, triceps, shoulders, forearms and abs.  They are also effective in building endurance so you can do other things; like lifting children!


2. Lunges:  Lunges are another great lower body workout.  When performed correctly they can help build up your abs, butt, hips and thighs.  They are also another great example of a compound exercise.  You can increase the intensity of lunges by moving forward, backward or laterally or by adding weights or dynamic movement.


1. The plank.  This exercise is an example of isometric contraction, when you contract your muscles against stationary resistance.  The plank exercise helps strengthen the entire midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen inner core muscles that support your joints.  You can make it easier by holding yourself up against a wall.  This is a great place for beginners to start as you begin to build up core strength.

Have a great week!

Achieving your goals

"Choosing a goal and sticking to it changes everything."- Scott Reed

This weekend I had the absolute pleasure to witness one of my clients achieve a personal goal. On Sunday, November 18th Miss.O completed her first 5k race.

We have met every Monday for the past 7 weeks in preparation for the run. Each week she pushed herself in time and distance. She continued to make time to run throughout the week and I have seen her improve. What she found hard in week 1, was easier by week 3.

This past Sunday she was able to put her training to the test.  We enjoyed a beautiful & crisp fall day, perfect for running.  The sun was shining bright for all of the runners who were ready to set their own Personal Best.

I am so very proud of Miss O. for sticking with the program, even when it was hard.  She lit up my heart and my spirits as she came around the corner, the finish line in sight.  Her smile was so big and she was so proud of meeting her goal.  She was a girl on fire.

Congratulations Miss. O.  Big love to you.   

Top 5 Reasons that I stay motivated to workout

Hi Mavens

We have another great week of fitness and fun ahead of us.  It has been wonderful to welcome some new faces to our classes and to have some previous clients make their triumphant return with baby number two!

I thought that for this weeks Motivated Monday Post I would share my personal top 5 reasons that I work out.  Perhaps you have a similar list.  Please feel free to share what motivates you to make time for fitness every day.

5.  To stay healthy.  Working out keeps my heart strong.  Regular exercise will also help prevent and/or reduce my risk for numerous diseases and it keeps my immune system strong.  On the off chance I do get sick, I bounce back quickly.

4.  To be strong.  I shared with you last Monday about how great I feel when I push myself.  Knowing that I have the strength and stamina to keep up with 2 busy boys and all of you is a great motivator. 

3. To eat what I want. I LOVE FOOD!  I am not an unhealthy eater, but I love to eat what I want.  Staying active every day allows me to eat with less guilt and I enjoy every bite!

2.  To feel happy.  I love how I feel when I am working out and after I am done.  The release of endorphins allows me to better handle the daily stresses of motherhood, work and life.  It is an essential ingredient for maintaining my mental health.

1.  To feel good about myself:   Being fit gives me confidence.  I like looking healthy and strong.  Some people may think that I am vain, but if I am truly being honest, then this had to be included on my list.  And really, who doesn't want to feel good in their skin and clothes?  This was really important to me after I had both of my boys.  Especially when I was experiencing the in-between stages: no longer in maternity pants, but not fitting into my old wardrobe.  Working out regularly and eating a healthy diet was what helped me get in shape after birth, and it will for you too!

FITMOM Durham's Motivated Monday

Hi Mavens

Welcome to the start of another great week!

This weekend I had the opportunity to take part in Tommy Europe's "Shred It" Bootcamp in Toronto.  I first learned of Tommy via the Slice Channel when nursing Ben & Jakob in the middle of the night. In his two shows (The last 10lbs Bootcamp & Bulging Brides) he comes off as intense and a little scary.  Thankfully, in real life, he is alot nicer.

Jen & Tommy @Shred It Bootcamp

I was joined by two FITMOM members, Vicki & Sarah. The bootcamp was  a challenging, fun and positive experience for the three of us. We spent the hour squatting, lifting and lowering our bodies and challenging our core.  Not one hand weight was present, or necessary and I will definitely feel the intensity of this workout tomorrow, and even MORE on Monday :)

At some point during all of the lifting, jumping, squatting and core work I took a moment to pause and reflect on the experience. My first thought was how great it felt to push myself and experience what my body was capable of.    Sure, there were moments when I had to stop and take a rest, to catch my breath or modify the exercises that were presented, but it felt so good to challenge myself and see what I was capable of.

So this week, I encourage you to push yourself and see what you are made of.   Instead of stopping your workout when you normally do, go for a little longer.  Run a little farther or walk faster. Add 10 more reps to your set or try a new exercise.  I am sure you will be surprised by what your body can do. 

Post workout status: Still Standing :)

Happy Halloween

Howdy Mavens!

I hope you had a great Halloween with your ghouls and ghosts this year.  The damper weather certainly did not deter any trick or treaters from knocking on my door. My kids came home full of excitement over the loot they collected this year.  The piles of candy has been sorted and we have let them indulge a little bit today.

So, how much candy have you eaten? 

It's easy to overindulge on those tiny chocolates and pint sized chips. Go ahead and have a few but try to not to keep the candy lingering around for days. Consider donating it, freezing it or just tossing it out. 

Halloween is the start of the over-eating season as the holidays are just around the corner! Good thing ME By FITMOM is launching today! This is a 50 day program designed to support you based on the tried and true FITMOM philosophies, teaching women to be N.I.C.E.R. to themselves (Nutritin, Invest in Time Alone, Connect, Exercise, Rest & Repeat)

If you are registered in classes you can expect to get an email later today! #nicertome #walkingthewalk

If you want to learn more visit my website here

FITMOM Durham's Motivated Mondays

It's Monday Mommy Mavens!

Let's start off the week right with another tip to help keep us motivated and on track with our wellness plan!

So many of us are in a rush to lose those extra pounds immediately after birth.  We want to quickly reclaim our bodies after giving so generously to our precious little ones over the course of the 9 months.  Weight loss, when done right, is best achieved through a healthy diet and exercise.  One without the other will likely keep you from reaching your goals.

Sustaining a nutrient dense diet is as important in the post-partum period as it was during your pregnancy.  For those of you who are also breastfeeding, it is even more essential as your body will take what it needs from your storage to make fabulous breast milk for your baby.  Unfortunately, it means that we are often left depleted!

Ideally we are to eat every 3-4 hours, this will help ensure that our glucose levels don't drop dramatically and will keep our metabolism working hard for us.  Whenever possible we should ensure we are reaching for whole foods and avoid pre-packaged meals and snacks (they are often the biggest enemy to achieving a healthy diet!)  A healthy diet insures adequate intake of:

• a quality protein source (meat, poultry, eggs, beans, nuts/seeds etc)
• healthy fats including DHA (fish including salmon, sardines, mackerel etc, cod liver oil, walnuts, Avocado, peanut butter)
• quality carbohydrates (whole grains, cereals, oats, fruits, vegetables, beans etc)

Also remember that we should be eating at least 6 servings/day of fruits and vegetables (including at least 2 leafy green vegetable sources)

Here is a sample of some great examples of meals/snacks that hit the mark for this weeks challenge

Also, here is another great resource to better understand Good Fats vs Bad Fats.

http://www.helpguide.org/life/healthy_diet_fats.htm   Reading this will help guide you on your next grocery shop excursion.

Enjoy!

FITMOM Durham's Motivated Monday

Hey Mommy Mavens,

Welcome to the start of another great week and Motivated Monday Post.

This week I am challenging you to focus on your core, paying special attention to those obliques!

Here are some simple, yet effective core exercises that you can do in under 15 min.  There is not always time in your day to fit in a full body workout, but spending a few minutes every day with some effective core exercises will go a long way towards helping you build strength, reduce lower back ache and feel fit.  A great time to do these exercises is while your baby is doing some 'tummy time' on the floor. 

§  Plank x 30 seconds (knees for beginners)

§  Side Plank R 30 seconds (knees for beginners)

§  R Lying side crunch x 16 (10)

§  R Lying side triceps press up x 16 (10)

§  R Lying side lower leg lift x 16 (10)

§  Side Plank R 30 seconds (knees for beginners)

§  REPEAT on L Side

For those of you who have been exercising regularly you can try to get this workout in 3 times over the course of your week.  If you are brand new to fitness, then aim to complete this mini workout once this week. 




FITMOM Durhams's Motivated Monday from Jennifer Rogers on Vimeo.

Remember to always check with your care provider before starting a new fitness program.

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Over the 10 weeks you will receive :

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3.Exclusive access to online life and fitness coaching sessions
4.Online community
5.Video workouts
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FITMOM Durham's Motivated Monday

Hey There Mavens,

Yesterday some friends ran the Scotiabank Toronto Waterfront Marathon, Half Marathon and 5k.  Congratulations to all of you who completed the race in some wet and rainy conditions.  I hope that you are all pleased with your results as you have all achieved a PB (Personal Best)!

Achieving a goal always feels good and is an important part of personal motivation.  Setting goals can help you manage your time, identify what's important to you and builds self confidence as you reach each goal.

Today I encourage you to revisit some of the goals you have set for yourself, or if you have not done any goal setting to date, spend a few minutes brainstorming a goal for the week (short-term goal) and a long term goal (3-6 months from now).  The goals can be related to your attitude, career, personal relationships, artistic endeavors, a physical goal or family activity.  Anything you want. The sky's the limit!

To help with goal setting remember this mnemonic

S- Specific (or Significant)
M- Measurable (or Meaningful)
A- Attainable (or Action-Oriented)
R- Realistic (Relevant or Rewarding)
T- Time Bound (or trackable)

Here are 2 of the goals I have set for myself for this weeks post:

Short Term Goal:
Complete 3 runs this week in preparation for a 5k race in November.

Long Term Goal:
Complete the remaining credits towards my Lamaze ReCertification by December 15, 2012. 

"What you get by achieving your goals is not as important as what you become by achieving your goals."

Henry David Thoreau

 

"The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark."

Michelangelo

 

Understanding weight loss after baby- 6 Tips for the new mom

Losing weight after baby can often feel like a daunting task.  It’s easy to become discouraged by the lack of movement on the scale or to feel unmotivated to develop a healthy and effective plan for losing the weight and toning your body.  In this article, we deal with some of the obstacles you may face in your post-partum weight loss as well as providing some helpful tips to achieve your personal goals.

After the birth of your baby you can expect to lose an average of 10 lbs.  This is a result of the birth of the baby, delivery of the placenta and loss of blood volume and fluids.  After that, a healthy weight loss averages 1-2 lbs. a week although a breastfeeding mom may lose more.  However, your body’s ability to shed fat (especially that stored on the hips and thighs) may take more effort and planning on your part before you see the results you want. 

Your hormones play a huge role in your ability to lose weight after birth.  Sleep deprivation is an unfortunate reality for most new mothers.  The disruption of regular sleep causes the hormone cortisol (often associated with weight gain) to increase.  Moderate, chronic sleep deprivation is associated with increased appetite but also with a decreased interest in exercise.  It is suggested that the lack of sleep is disrupting the hormones that regulate glucose, metabolism and appetite.   As a new mom, what can you do to counter this?  The best answer: Sleep when baby is sleeping, go to bed at the same time every day and ensure that you are getting adequate rest.

Stress hormones, which are naturally released during the post-partum period, may make you feel exhausted and overwhelmed, decreasing your desire for exercise.  Counter the natural effects of these hormones through a commitment to exercising regularly.  It will help you sleep better, reduce stress and anxiety and have improved body image. 

New moms are busy moms.  The amount of work and energy you expend caring for your new baby makes it very easy to neglect yourself.  Skipping meals or eating infrequently is a common phenomenon but it can also be a contributing factor to the lack of movement on the scale.  It may seem counter intuitive, but eating will actually help you lose weight.  Try these tips to boost your metabolism:

• Prevent your glycogen levels from dropping and causing fat to be stored in your body by eating small, frequent meals.  Eat every 3 hours to prevent this drop in levels, reduce cravings and promote a higher metabolism. 
• Plan meals in advance to help keep you focused on nutritional requirements and avoid reliance on last minute rushed meals that are often over-processed. 
• Consult with a nutritionist to learn what it takes to build a healthy mommy body and help ensure that you are getting adequate calories to sustain you and your activities as a healthy, active mom.

They say you’ve got to move it to lose it!  Sometimes the hardest part of your fitness routine is simply making the decision to put your shoes on.  Developing a support network with an exercise partner or personal trainer can help you stay committed and motivated to keep moving.  Better yet, socialize with active people.  This will reaffirm your own personal choices towards health and wellness and will help keep you on track!

Establish a routine.  When possible, it is best to have set days and times for exercise - discipline is essential for a successful exercise program.  Activity in the morning will help to establish a higher metabolic rate.  It’s a great time for cardio, a brisk walk or attending a fitness class.

Finally, shift your focus.  As women, we often place the focus on goals related to body image.  While not forgetting that a positive body image is conducive to elevating self-esteem, I believe that taking the focus off losing a set amount of weight and inches will actually help you achieve your goals.  Focus on the steps you are taking for your health - like feeling energized and happy, improving sleep and developing better eating habits.  Give yourself opportunities to be proud of your body’s ABILITIES by completing fitness challenges - like running a certain distance, walking every day or completing a sequence of strength moves.  You will be surprised by the results!

FITMOM Durham's Motivated Monday

Happy Thanksgiving Mommy Mavens!

I hope you got to spend this Thanksgiving weekend enjoying good food, friends and family.  We are still recovering from our indulgent meal last night and will be spending today quietly at home. 

This week I have a fitness challenge for you!  All you need is a park bench and access to a track or field that is approximately 400m (the size of a track) and a stopwatch.  This workout is suitable for all fitness levels and is a great way to boost your metabolism, especially if you feel as though you have been experiencing a plateau.

Try to do this workout twice over the course of the week to see if you can improve your time!

Warm up:

Run 2 laps of the 400 m track/field followed by full body stretch

When you are ready to begin, grab your stopwatch and start the timer.  The time will run until you have finished 3sets of the workout.  Once you are done, record your time.  Later in the week, see if you can improve your time.

Step ups on the bench x 20 each leg(beginners can do stationary lunges instead)
Push-ups x 20
Tricep Dips x 20
Run 1 lap of the 400 m track

Repeat this cycle for a total of 3.

Finish with a cool down and full body stretch.

Thanks to Brent Bishop for this fitness challenge.

FITMOM Durham's Motivated Monday

Hi Mommy Mavens!

I hope you are ready for another great week ahead. 

How did you do with last weeks challenge?  Did you succeed?  Did you try your best?  That's all the matters in the end! 

 

I did manage to drink my water everyday (except today, Sunday) and I have to admit, I am feeling better in the mornings.  So I will continue to drink my water every day this week too and work towards building a new habit :)

This week I challenge you to get moving with a FITMOM+Baby dance party!

 

Dance Parties are a common household activity here at FITMOM Durham.  The boys and I like to crank up our favourite tunes and dance like nobody's watching.  I guarantee this will lift your spirits, get your heart pumping and make you sweat!  Your baby is a great dancing partner who will love watching you move and shake your tail feathers!  Commit to dancing for 20-30 minutes 3 times this week. 

 

Here's one of my favourite songs that always makes me want to dance and sing along.  Don't judge me too harshly.  I am a child of the 80's. 

 

 

All the best!

FITMOM Durham's Motivated Mondays

Hi Mommy Mavens


This week I invite you to participate in our first challenge.  I hope to share simple but effective ways in which we can live better, have more energy, increased vitality and feel good about ourselves in our skin.  This week's challenge is to drink more water!

Did you know that increasing the amount of water you drink every day is one of the easiest and most effective ways to impact your maintenance or weight loss plan?

Often times our body mistakes hunger for thirst.  If you find yourself wanting snacks or meals at odd times of the day, reach for a cup of water first.  If you still feel hungry after you drink the water (wait about 5-10 Min's) then have a snack of fresh fruit or vegetables. However, you may be surprised to find that drinking that 8oz glass of water has curbed your 'appetite' and saved you from eating more than you need. 

Drinking Water Can Boost your Metabolism

Drinking 1-2 glasses of water first thing in the morning is a great way to boost your metabolism and get your engines going.   Dehydration will actually cause your body to slow down its metabolism to conserve energy; while drinking water has been proven to contribute to your body's ability to burn more calories!  Without adequate water intake, especially when you are exercising,  your body won't be able to perform and function the way it is supposed to!


Other Benefits from drinking more water:

• Water flushes toxins from your system
• Aids in keeping your joints lubricated- this is very helpful in preventing injury during exercise
• Improves the look of your skin (when we're all suffering from sleep deprivation, this is a great way to rejuvenate our appearance)
• Fills you up, which may help to curb unnecessary snacking caused by boredom!

Challenge #1

Every day this week start your day with 1-2 glasses of water as soon as you wake up.  This will replenish the fluids you lost overnight, kick start your engines right out of the gate and flush your system of any undigested food consumed the night before.  While this is obviously not a miracle cure, it is a simple and effective way to boost your metabolism, is integral to normal bodily functions, and  is an essential part of weight loss efforts.

Bottoms Up!

 

Race Day! Good Luck Runners!!

We did it!

We have made it to the end of our training and our big race is only 2 sleeps away.

It has been a real pleasure training with you this summer.  I hope you are quite pleased with the results of your effort.  You have come a long way baby and you will have a great race on Saturday.

Here a few tips to help you ensure you have a great run on Saturday morning!

Dress for success!  Wear comfortable clothing for weather conditions and proper shoes.  Today is NOT the day to wear and break in new runners.  Stick with the gear that has worked upto this point.

Avoid high-fiber foods the day before the race.  Too much fiber and race day anticipation may have you looking for the port-a-potty!  Stick with whole wheat carborhydrate sources and avoid fresh fruits and veggies that are high on fiber.

Use the bathroom before you leave!  This is Sooooo Important.   The line ups are long and you don't want to pull a Paula Radcliffe and relieve yourself in the middle of the race!  Even better, try to find a pit stop on the way to the race (Tim Horton's, gas station etc) and then go one more time before the race starts :)

Hydrate well but don’t over consume. It will throw off your electrolyte balance. Your urine should be light yellow to clear in color.

Your last “big” meal should be at least 12 hours before the race to ensure full digestion has taken place.
Remeber try to avoid high fiber, high fat, or overly processed foods. Simple is best the day before your race.

For earlier race start times a light breakfast is best.
A great option is a whole wheat bagel or toast with natural peanut butter or low fat cream cheese. Eat it as soon as you get up to ensure you have plenty of time to digest!

Race Day Etiquette:

Make sure your bib is safely secured to your shirt and your number is clearly displayed. This will be used to identify you by race officials.

Avoid loitering in the start area. You will be notified when it is time to get in place. Slower runners and walkers will stay toward the back and those seeking to place or finish first will be at the front. You can determine where you fall in between.

While racing, try to stay single file. If the course allows, you may run two abreast but there should be enough space for a runner to pass you. Always pass single file and announce “Passing on your left” or “Passing on your right”. After passing, wait a couple meters before crossing in front of the runner you passed. Same goes if you are being passed, allow passing runners the space needed to do so.

NO SUDDEN STOPS!. If at any time you need to come to a complete stop slowly move off the course to the side.
When accepting water at an Aid Station, slowly move off to the side and DO NOT stop abruptly. Toss cups to the side and not onto the course. Always be aware of the other runners on the course. In order to avoid a sloppy hand off, make eye contact with a volunteer as you approach and nod your head. This will communicate that you wish to take the water from them and help make the hand off clean.
When you reach the finish line (YES!!!!) don’t stop suddenly, but slowly move out of the finishing area. Remember other runners are finishing behind you. Also, photographers will be preserving this special moment for you so smile for the camera! As the great John Stanton, founder of the Running Room, says “It’s not how fast you finish….it’s how good you look in your photo.”

Other Important Details!

Championchip Pickup

Mylaps BIBTAG Timing system by Sportstats

The ZooRun 10k & 5k will use the Mylaps BIBTAG Timing system.This means you only have to pick up your BIB at packet-pick-up/registration;this timing chip is embedded in your bib number. On race day, you should wearyour bib #/BIBTAG on the front of your shirt. For optimum performance DO NOTbend, fold or mutilate your bibtag! And remember, now it's "NO BIB = NOTIME!"

To read more about the latest technology coming to Canada with theMylaps BIBTAG and Sportstats Timing company, click here.

BibTag Instructions — PLEASE READ CAREFULLY

Your timing chip or "bibtag" is placed on the back ofyour race bib. It must be correctly worn for your race time to be accuratelycaptured.

1. Do not remove the "bibtag" or foam spacer from your bib.
2. Do not fold your bib or excessively bend or twist the "bibtag".
3. Wear your bib on your chest/abdomen. Do not wear on your back, side, leg or arm.

Live Results
Sportstats will offer LIVE results on their iphone/android app, make sure you visit the app store and download it to your smartphone. The app is good for all future and past Sportstats events.
Start Line

10k Start Line Organization

PLEASE NOTE THE NEW LOCATION FOR THE10K START. The 10k start line, packet pick-up, information desk, baggagecheck, port-o-lets and water station will all be located in LOT 2. Seethe course map for location.

Corrals

All 10k participants will be organized in coloured corrals based on your expected finishing time provided on your registration form. Your assigned corral will be indicated by a coloured stripe on your bib. On race day,look for the coloured flag at the start line that corresponds to your bib andline up there.

10k Corral Times

• Red: < 51 mins
• Yellow: 52 – 59 mins
• Blue: 1:00
• Green: 1:01 – 1:14
• Purple: 1:15+

Wave Start

The 10k will start in waves 5 minutes apart:

• Red — Wave 1
• Yellow — Wave 2
• Blue — Wave 3
• Green — Wave 4
• Purple — Wave 5

CourseDescription & Maps

10k—Start time 8:15am. Run on the roads outside of the Zoo, then runa scenic loop through the Zoo grounds. For the safety and enjoyment of allparticipants, baby joggers, strollers, Nordic poles, animals and unauthorizedwheeled devices will not be allowed in this race. PLEASE NOTE THE NEW LOCATION FOR THE 10KSTART. The 10k start line, packet pick-up, information desk, baggagecheck, port-o-lets and water station will all be located in LOT 2. Seethe course map for location.

 

2012 10k and 5k maps: Click to view larger versions (230-250KB each)

Finish Line

The 10k, 5k and Cub Run events will finish at the same location,just before the path to the Canadian Domain. Please see the course maps to locate the Finish Line.

Before exiting the Finish Chute participants will have access toPowerade, water and Medical attention (if required). All finishers will also receive their medal before exiting the Finish Chute into the Party Site.

 

The MOST IMPORTANT Thing to Remember.......................................

 

HAVE FUN!  CELEBRATE YOUR SUCCESS!  SEE YOU AT THE FINISH LINE XOXO

 

 

 

 

 

FITMOM Durham's Motivated Mondays

I read an article recently that promoted Monday as being the best day of the week to kick off or start healthy habits.

In fact, researchers found that 74% of people found that Monday is the best day to start acting healthy.

More importantly, it's the day new habits are more likely to stick and become permanent life changes.

For the next 12 weeks I will be posting a different health & wellness challenge to keep us motivated, energized and successful.

You can expect to see exercises, nutritional tips, inspirational quotes, family health tips & fitness challenges designed for the new mom in mind.

I look forward to the fabulous changes the next 12 weeks will bring!

You can only begin from where you are. Let's start today.

Oasis Zoo Run Week 13

Just because I am away doesn't mean that you should be taking time off from your runs!

I can assure you that even while I am enjoying the sun and surf and blissful beaches of Aruba,  I will be training for our upcoming event :)

In terms of distance most of us have completed upto 8km.  Enjoy a nice easy week, without feeling the pressure of adding more distance.

Instead take some time to enjoy how great it feels to have finished a run with nice, strong legs.  Remember that after every run you should feel like you could go a little further.

If you find that you are struggling with running continuously, know that you can follow the run/walk ratio of 10min:1min and repeat this cycle until you cross the finish line!

Week 12

Session 1 (60 Min)

Warm-up: Walk slow & easy 5 minutes

Run 50 minutes.

Cool-down: Walk slow & easy 5 minutes

Session 2 (43 min)

Warm-up: Walk slow & easy 5 minutes

Run 10 minutes. Walk 1 minute. Repeat 3 times.

Cool-down: Walk slow & easy 5 minutes

Session 3 (52 min)

Warm-up: Walk slow & easy 5 minutes

Run 15 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.

Run 10 minutes.
Cool-down: Walk slow & easy 5 minutes

Celebrating Milestones

September is a busy month in the Rogers household. 

It marks the start of another school year, 2 birthdays (including FITMOM Durham's) and my wedding anniversary.  In any given year these are all great reasons to celebrate, but this year is even more special. 

This September is my 10th wedding anniversary and to celebrate this milestone, my husband Mark and I will be in Aruba!

We have accomplished alot over the past 10 years of our marriage.  We have welcomed two healthy and handsome boys to our family (Ben & Jakob), we have built a home and are in the process of building a business.

We have experienced the peaks and valleys that are a normal part of any longterm relationship and we continue to work on our marriage, so that it can build in strength, respect and love.

We leave for paradise on Monday September 3rd (Labour Day) and return home on Monday September 10th, 2012. 

Classes will resume for the fall session without  further interruption on Tuesday September 11th 2012  with FITMOM+Baby in Oshawa at 10:30am.

Thank you for your support, enthusiasm, commitment to fitness and love for FITMOM Durham. 





Jen& Mark September 7, 2002



Jen & Mark 2012

Oasis Zoo Run Week 12

The view from our dock.

We are home after 10 days away in beautiful Bancroft Ontario; spending the days playing in the sun, building campfires, eating s'mores and reading good books.

I even managed to get a few runs in while we were gone.  I ran my furthest distance to date 8.22km and there were lots of hills! Certainly the number of weeks I have spent running to build up my endurance is what allowed me to finish that run with nice, strong legs. 

I hope that you have been consistently out on the trail, roads or treadmill building up your own endurance and maintaining your run schedule.  Only a few more weeks until race day!  We are so close so keep up the great work!  It will pay off.

Week 12

Session 1 (60 Min)

Warm-up: Walk slow & easy 5 minutes

Run 50 minutes.

Cool-down: Walk slow & easy 5 minutes

Session 2 (43 min)

Warm-up: Walk slow & easy 5 minutes

Run 10 minutes. Walk 1 minute. Repeat 3 times.

Cool-down: Walk slow & easy 5 minutes

Session 3 (52 min)

Warm-up: Walk slow & easy 5 minutes

Run 15 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.

Run 10 minutes.
Cool-down: Walk slow & easy 5 minutes

Roadside view during my 8k run. 

Oasis Zoo Run Week 11

I am on vacation this week so I am writing to you from the past!

Last week I shared with you some of my favourite tools that keep me motivated on my runs.  This week I thought I would share a few stretches that keep me limber and strong.  Try to incorporate these stretches after you run, or better yet add in some yoga as part of your cross training!  Follow each exercise listed below and repeat 3-5 times if you have time for a full stretch routine, or once follwing your run.  Enjoy!

Yoga For Strength:

Dead Lifts:

Stand on your right leg and have your left knee bent in front of you.  Inhale into position and as you exhale bring your torso parallel to the floor as you bring your left leg straight back and your arms towards the floor.  Repeat 10 times on each side.  You can add dumbbells for extra resistance and to increase the stretch in your hamstrings.

Squat with Leg Swing:

Stand with your feet hip distance apart.  Exhale into your squat and as you inhale stand and swing your right leg out to the right side.  Repeat 10 times  then switch sides.

Low Lunge:

From Downward Dog step your right foot forward between your hands, keeping the knee bent and above the ankle.  Your left knee is on the mat. You can leave your hands on the mat, or bring them on your right knee or over your head.  Hold for 5 breaths.  Switch sides.

(Benefits: Stretches hip flexors and strengthens hamstrings, quadriceps and glutes)

Half Splits:

From low lunge with right foot forward, bring your hands and hips back as you straighten your right leg.  Your right toes are up.  Lengthen your spine and fold over your right leg.  Hold for 5 Breaths. Repeat other side.

Downward Dog:

From table top, spread your fingers wide and palms flat.  Curl your toes under and push your tailbone up to create an inverted "V".  Your feet are hip width apart and your heels don't have to touch the mat.  Press  your chess back towards your thighs.  Hold for 5 breaths.

(Benefits: Stretches shoulders, hamstrings, calves and strengthens arms and legs)

Three Legged Dog (my favourite!)

From Downward dog lift your right leg up as high as you can, intending to stack the right hip on top of the left.  Bend your right knee and bring your toes towards the left.  Keep your knee high. Intend the left heel down and lengthen your spine and arms.  Hold for 3-5 breaths and then switch sides.

(Benefits: Opens the hips, stretches the back of your body and builds upper body strength)

Plank:

From Downward Dog shift your shoulders forward until they are over your wrists.  Press into your heels. Engage your core and create a straight line from your head to your heels. Hold for 5-10 breaths.

(Benefits: Builds upper body and core strength)

Standing Pigeon:

From standing, place your right ankle above your left knee.  Press through your right heel and slowly bend the left leg.  Bring your arms forward and parallel to the floor and bring your hips back.  Hold for 5-10 breaths then switch.

(Benefits: opens hips and strengthens the standing leg)

Standing Yoga Mudra:

From mountain pose, interlace your fingers behind your back.  Press your shoulder blades down and lift the chest. Inhale deeply, then exhale and fold forward from the hips.  Bring your arms away from your back.  Hold for 5 breaths.

(Benefits: stretches the legs, back and shoulders)

Week 11

Session 1 (71 min)

Warm-up: Walk slow & easy 5 minutes

Run 40 minutes. Walk 1 minute.

Run 20 minutes.

Cool-down: Walk slow & easy 5 minutes

Session 2 (54 min)

Warm-up: Walk slow & easy 5 minutes

Run 10 minutes. Walk 1 minute. Do this 4 times.
Cool-down: Walk slow & easy 5 minutes

Session 3 (57 min)

Warm-up: Walk slow & easy 5 minutes

Run 20 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.

Run 10 minutes.

Cool-down: Walk slow & easy 5 minutes