Yahoo! The first long weekend of the summer is here!
We will be spending it quietly around the house.
Our FITMOM2Be class will not be held on Monday July 2nd, however, we will be running our Strollerstrength class at 10am in Ajax on Monday, July 2nd at 10am.
Have a safe and happy Canada Day!
FITMOM Durham specializes in prenatal & mom and baby fitness classes in Durham Region (Ajax, Pickering, Whitby, Oshawa, Brooklin Courtice and Bowmanville)
Friday, June 29, 2012
Monday, June 25, 2012
Oasis Zoo Run: Week 3 training
So, last week was a bit of a write off for running. The weather was so hot and humid that I could not face the thought of putting on my shoes and my week was crazy getting ready for my sister in laws wedding. This saturday she was married and I had the honour of being their MC. The day was a success the bride was glowing and we all had fun celebrating together.
Now that the wedding is behind us, I am back on track for my runs. I got 4km in today and am back on track. The first 2 km were rough, the wind was strong and I was tired after a busy day, but I managed to find my second wind and reached my goal. That felt great!
How are you doing? Are you feeling tired and overwhelmed with the runs, or are you feeling energized? Our group runs will start in July, which is only a week away, so I hope you are able to get some runs in before then.
Sometimes the weather and life get in the way of our training, don't beat yourself up if you miss a run or two, just try to get back on track as soon as possible.
Without further hesitation, here is our week 3 run schedule!
Session 1 (45min)
Warm Up: Walk Slow & Easy 5 min
Run 3 min, Walk 2 min. Repeat 7 times
Cool Down: Walk slow & Easy 5 min
Session 2 (34 min)
Warm Up: Walk Slow & Easy 5 min
Run 2 min. Walk 2 min. Repeat 6 times
Cool Down: Walk slow & Easy 5 min
Session 3 (40 min)
Warm Up: Walk Slow & Easy 5 min
Run 3 min Walk 2 min. Repeat 6 times
Cool Down: Walk slow & Easy 5 min
Don't forget to stretch after each run. Focus on quads and hamstrings. Hold the stretch for at least 30 seconds.
Now that the wedding is behind us, I am back on track for my runs. I got 4km in today and am back on track. The first 2 km were rough, the wind was strong and I was tired after a busy day, but I managed to find my second wind and reached my goal. That felt great!
How are you doing? Are you feeling tired and overwhelmed with the runs, or are you feeling energized? Our group runs will start in July, which is only a week away, so I hope you are able to get some runs in before then.
 |
| Jennifer & The Bride |
Without further hesitation, here is our week 3 run schedule!
Session 1 (45min)
Warm Up: Walk Slow & Easy 5 min
Run 3 min, Walk 2 min. Repeat 7 times
Cool Down: Walk slow & Easy 5 min
Session 2 (34 min)
Warm Up: Walk Slow & Easy 5 min
Run 2 min. Walk 2 min. Repeat 6 times
Cool Down: Walk slow & Easy 5 min
Session 3 (40 min)
Warm Up: Walk Slow & Easy 5 min
Run 3 min Walk 2 min. Repeat 6 times
Cool Down: Walk slow & Easy 5 min
Don't forget to stretch after each run. Focus on quads and hamstrings. Hold the stretch for at least 30 seconds.
Monday, June 18, 2012
Week 2 Run Schedule
Week 2 Ladies!
Have you made it out yet? Remember, that this week is going to be very hot, so please try to train in the early morning or later evening and drink lots of water!
Session 1 (38 min)
Warm Up: Walk Slow & Easy 5 min
Run 2 min. Walk 2 min. Repeat 7 times
Cool Down: Walk Slow & Easy 5 min
Session 2 (31 min)
Warm Up: Walk Slow & Easy 5 min
Run 1 min. Walk 2 min. Repeat 7 times
Cool Down: Walk Slow & Easy 5 min
Session 3 (34 mins)
Warm Up: Walk Slow & Easy 5 min
Run 2 min. Walk 2 min. Repeat 6 times
Cool Down: Walk Slow & Easy 5 min
This week the goal is nice & easy. We are taking our time to ease back into our runs. The tendency of all runners is to do too much too soon. Resist the urge to push yourself, the pace should be comfortable. Work on keeping your shoulders relaxed. Have fun!
Have you made it out yet? Remember, that this week is going to be very hot, so please try to train in the early morning or later evening and drink lots of water!
Session 1 (38 min)
Warm Up: Walk Slow & Easy 5 min
Run 2 min. Walk 2 min. Repeat 7 times
Cool Down: Walk Slow & Easy 5 min
Session 2 (31 min)
Warm Up: Walk Slow & Easy 5 min
Run 1 min. Walk 2 min. Repeat 7 times
Cool Down: Walk Slow & Easy 5 min
Session 3 (34 mins)
Warm Up: Walk Slow & Easy 5 min
Run 2 min. Walk 2 min. Repeat 6 times
Cool Down: Walk Slow & Easy 5 min
This week the goal is nice & easy. We are taking our time to ease back into our runs. The tendency of all runners is to do too much too soon. Resist the urge to push yourself, the pace should be comfortable. Work on keeping your shoulders relaxed. Have fun!
Week 1 Run Schedule
It's time to get some km's under our belt.
Remember that our goal is to run at least 3 times/week this will ensure that we can safely and easily add time and distance to our weekly runs while working to avoid injury and overtraining.
Below is our week 1 interval running program. You can follow this or use some other form of tracking. I have recently downloaded the Nike+GPS and love it!
Don't forget to dress for the weather, bring water and warm up and stretch after each run! It would be great to see your activities documented here, so feel free to share your completed runs with a comment on the page as well as any challenges or concerns you may be facing (be it physical or mental). Remember we are all in it together :) Our goal is to cross the finish line and feel fantastic!
Session 1 (34 minute session)
Warm-up: Walk Slow & Easy 5 mintues
Run 1 minute walk 2 minutes. Repeat 8 times
Cool-Down: Walk slow & Easy 5 minutes
Session 2 (28 minutes)
Warm up: Walk Slow & Easy 5 minutes
Run 1 minute walk 2 minutes. Repeat 6 times
Cool Down: Walk slow & Easy 5 minutes
Session 3 (31 minutes)
Warm up: Walk Slow & Easy 5 minutes
Run 1 Minute Walk 2 minutes. Repeat 7 times
Cool Down: Walk Slow & Easy 5 minutes
Don't forget to stretch after your runs and stay hydrated!
Remember that our goal is to run at least 3 times/week this will ensure that we can safely and easily add time and distance to our weekly runs while working to avoid injury and overtraining.
Below is our week 1 interval running program. You can follow this or use some other form of tracking. I have recently downloaded the Nike+GPS and love it!
Don't forget to dress for the weather, bring water and warm up and stretch after each run! It would be great to see your activities documented here, so feel free to share your completed runs with a comment on the page as well as any challenges or concerns you may be facing (be it physical or mental). Remember we are all in it together :) Our goal is to cross the finish line and feel fantastic!
Session 1 (34 minute session)
Warm-up: Walk Slow & Easy 5 mintues
Run 1 minute walk 2 minutes. Repeat 8 times
Cool-Down: Walk slow & Easy 5 minutes
Session 2 (28 minutes)
Warm up: Walk Slow & Easy 5 minutes
Run 1 minute walk 2 minutes. Repeat 6 times
Cool Down: Walk slow & Easy 5 minutes
Session 3 (31 minutes)
Warm up: Walk Slow & Easy 5 minutes
Run 1 Minute Walk 2 minutes. Repeat 7 times
Cool Down: Walk Slow & Easy 5 minutes
Don't forget to stretch after your runs and stay hydrated!
On your marks, get set, Go!
Two weeks ago I invited you to join me in participating in a 5k or 10k race, and I am so happy to have the opportunity to train with a fantastic group of women for the Oasis Zoo Run.
There are still spots available, so if you are also interested in joining us for the run then register as soon as you can and message me for further training details. I know some of you are sitting on the fence, unsure of whether you would like to join us or not. I hope that you do decide to participate.
The training plan we will be following offers both a walk/run option only or a walk/run option that will progress to straight running. Even if you have never run before, you will be fully prepared to complete a 10k race in 13 weeks! The big event takes place at The Toronto Zoo on Saturday September 22nd, 2012.
We will be meeting once/week to run as a group and have committed to running at least 2 times/week on our own (or with a partner) so that we can build up our strength and endurance to complete the run on race day.
Cross training is also an essential part of a healthy runners training plan so information, suppport and exercises will be shared with the group through our facebook page to keep everyone healthy and injury free!
I hope you follow along with our prorgress as we work towards our goal, and I invite you to share with us what goals you are woking on so that we can help motivate and support each other to get there!
There are still spots available, so if you are also interested in joining us for the run then register as soon as you can and message me for further training details. I know some of you are sitting on the fence, unsure of whether you would like to join us or not. I hope that you do decide to participate.
The training plan we will be following offers both a walk/run option only or a walk/run option that will progress to straight running. Even if you have never run before, you will be fully prepared to complete a 10k race in 13 weeks! The big event takes place at The Toronto Zoo on Saturday September 22nd, 2012.
We will be meeting once/week to run as a group and have committed to running at least 2 times/week on our own (or with a partner) so that we can build up our strength and endurance to complete the run on race day.
Cross training is also an essential part of a healthy runners training plan so information, suppport and exercises will be shared with the group through our facebook page to keep everyone healthy and injury free!
I hope you follow along with our prorgress as we work towards our goal, and I invite you to share with us what goals you are woking on so that we can help motivate and support each other to get there!
Thursday, June 14, 2012
Exercising after Baby: Simple exercises for the new mom!
If you’ve just had a baby, exercise is probably not your number one priority right now. Diaper changes, bath time, snuggling, shushing and feeding schedules are taking up all of your time and your energy! However, there are a few things a new mom can do to help recover from her birth and make the first steps back towards fitness in the first weeks and months of your new baby’s life.
The Immediate Post-Partum Period (Weeks 1-6)
Note: If you have experienced a traumatic vaginal birth or C-section you should speak with your care provider to determine what types of exercises are recommended for you and when you can resume.
The Pelvic Floor/Kegals
If you have had an uncomplicated vaginal delivery then you will likely find it fairly easy to resume pelvic floor exercises, like kegals, as early as 24 hours after the birth. Strengthening the pelvic floor in the early days can help to speed the healing process of the perineum (to encourage blood flow and oxygen to the area) and will also help to reduce incontinence caused by pregnancy. Try 2–3 sets of 20, holding each muscle contraction from 1–2 seconds, increasing the length of time as your strength improves.
Belly Breathing (Isometric Exercise)
Imagine your lungs are in your belly. Expand your belly as you inhale (you will see your belly get bigger) as you exhale, pull your belly button back toward your spine. Hold your abdominals (not your breath) in this position for 3 seconds, increasing to 10. Work upto 3 sets of 20.
Pelvic Tilt Lie on your back with your knees bent. Press the small of your back into the floor while simultaneously lifting your pelvic bone towards your belly button. Work upto 3 sets of 20
Side Lying Leg Lifts
These are great exercises to do while feeding the baby! Lie on your side with your top leg resting in front of the bottom. Begin by lifting the bottom leg up and down slowly Work upto 3 sets of 20. Repeat with the top leg. Afterwards switch sides.
Shoulder Rotations
The increased weight and size of your breasts coupled with the long periods of holding baby in common feeding postures causes many new mothers to complain of muscle pain and tension between their shoulder blades. Shoulder rotations will not only remind you to correct your posture but will strengthen this muscle group at the same time, and can easily be done in a seated position. Begin by lifting your shoulders up towards your ears and rotate them backwards, then squeeze your shoulder blades together. Drop back to normal position and repeat. Try 3 sets of 20.
After your Post-Partum Check Up (6 weeks and beyond)
Once your care provider has completed his/her exam and you are cleared for exercise you may begin a more challenging fitness program.
• Walking is a wonderful weight-bearing and low impact activity that many moms do on a regular basis, but it’s still important to remember to go slow at first. As you increase your strength and stamina you will be able to increase your intensity and speed. Listen to your body and don’t push too fast too soon.
• Classes are a great way to build a network of support for you and socialization for your baby. An exercise program that is designed just for moms and new babies should address general concerns related to being a new mom as well as fitness-related issues. Make sure your class is led by a certified fitness instructor who has experience with prenatal and postnatal women.
• Consume quality calories and drink plenty of water. Eating right and staying hydrated will ensure both you and your baby have the right nutrition & energy needs to meet the demands that motherhood brings.
• Remember to build in time to rest. Try to go to bed early. Being disciplined in this area will help you feel better overall.
Most importantly, be kind and gentle to yourself and remember to take it one day at a time!
The Immediate Post-Partum Period (Weeks 1-6)
Note: If you have experienced a traumatic vaginal birth or C-section you should speak with your care provider to determine what types of exercises are recommended for you and when you can resume.
The Pelvic Floor/Kegals
If you have had an uncomplicated vaginal delivery then you will likely find it fairly easy to resume pelvic floor exercises, like kegals, as early as 24 hours after the birth. Strengthening the pelvic floor in the early days can help to speed the healing process of the perineum (to encourage blood flow and oxygen to the area) and will also help to reduce incontinence caused by pregnancy. Try 2–3 sets of 20, holding each muscle contraction from 1–2 seconds, increasing the length of time as your strength improves.
Belly Breathing (Isometric Exercise)
Imagine your lungs are in your belly. Expand your belly as you inhale (you will see your belly get bigger) as you exhale, pull your belly button back toward your spine. Hold your abdominals (not your breath) in this position for 3 seconds, increasing to 10. Work upto 3 sets of 20.
Pelvic Tilt Lie on your back with your knees bent. Press the small of your back into the floor while simultaneously lifting your pelvic bone towards your belly button. Work upto 3 sets of 20
Side Lying Leg Lifts
These are great exercises to do while feeding the baby! Lie on your side with your top leg resting in front of the bottom. Begin by lifting the bottom leg up and down slowly Work upto 3 sets of 20. Repeat with the top leg. Afterwards switch sides.
Shoulder Rotations
The increased weight and size of your breasts coupled with the long periods of holding baby in common feeding postures causes many new mothers to complain of muscle pain and tension between their shoulder blades. Shoulder rotations will not only remind you to correct your posture but will strengthen this muscle group at the same time, and can easily be done in a seated position. Begin by lifting your shoulders up towards your ears and rotate them backwards, then squeeze your shoulder blades together. Drop back to normal position and repeat. Try 3 sets of 20.
After your Post-Partum Check Up (6 weeks and beyond)
Once your care provider has completed his/her exam and you are cleared for exercise you may begin a more challenging fitness program.
• Walking is a wonderful weight-bearing and low impact activity that many moms do on a regular basis, but it’s still important to remember to go slow at first. As you increase your strength and stamina you will be able to increase your intensity and speed. Listen to your body and don’t push too fast too soon.
• Classes are a great way to build a network of support for you and socialization for your baby. An exercise program that is designed just for moms and new babies should address general concerns related to being a new mom as well as fitness-related issues. Make sure your class is led by a certified fitness instructor who has experience with prenatal and postnatal women.
• Consume quality calories and drink plenty of water. Eating right and staying hydrated will ensure both you and your baby have the right nutrition & energy needs to meet the demands that motherhood brings.
• Remember to build in time to rest. Try to go to bed early. Being disciplined in this area will help you feel better overall.
Most importantly, be kind and gentle to yourself and remember to take it one day at a time!
Sunday, June 10, 2012
You are never too old to set another goal or to dream a new dream"-CS Lewis
Two weeks ago I invited you to join me in participating in a 5k or 10k race,
and I am so happy to have the opportunity to train with Lisa, Alicia, Ashley who
have confirmed that they are registered to join me for the Oasis Zoo Run.
There are still spots available, so if you are also interested in joining us for
the run then register as soon as you can and message me for further training
details. I know some of you are sitting on the fence, unsure of whether you
would like to join us or not. I hope that you do decide to participate. The
training plan we will be following offers both a walk/run option only or a
walk/run option that will progress to straight running. Even if you have never
run before, you will be fully prepared to complete a 10k race in 13 weeks! The
big event takes place at The Toronto Zoo on Saturday September 22nd, 2012.
We will be meeting once/week to run as a group and have committed to running at least 2 times/week on our own (or with a partner) so that we can build up our strength and endurance to complete the run on race day.
Cross training is also an essential part of a healthy runners training plan so information, suppport and exercises will be shared with the group through our facebook page to keep everyone healthy and injury free!
I hope you follow along with our prorgress as we work towards our goal, and I invite you to share with us what goals you are woking on so that we can help motivate and support each other to get there!
We will be meeting once/week to run as a group and have committed to running at least 2 times/week on our own (or with a partner) so that we can build up our strength and endurance to complete the run on race day.
Cross training is also an essential part of a healthy runners training plan so information, suppport and exercises will be shared with the group through our facebook page to keep everyone healthy and injury free!
I hope you follow along with our prorgress as we work towards our goal, and I invite you to share with us what goals you are woking on so that we can help motivate and support each other to get there!
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