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

The FITMOM difference

Have you tried a FITMOM Class lately? 

Are you looking for a great, effective work out that will allow you to bond with your baby, meet other new moms in your community, and get information and support on a variety of baby related topics? Then look no further!  FITMOM offers effective prenatal and postpartum fitness classes in Durham Region (Oshawa, Pickering, Ajax), Toronto, Ottawa, Mississauga/Hamilton and across Canada!

See some of our current & former FITMOM Durham members in this great little slide show below :)

For more information or to find a class near you visit www.fitmomfitness.com





Try our slideshow maker at Animoto.

Oasis Zoo Run Week 10

There are 6 more weeks until Race Day! 

This should feel like good news!  

It means we still have lots of time to build our strength, improve our strides, and continue to train and prepare for the big day.

I know my plan for this upcoming week is to ensure I get a at least 2 morning runs in and our evening group run as well.  I find I make time for my runs when I plan ahead and schedule the time in.  If I don't do that my days fill up quickly with other activities and I miss my opportunity to train.  So I encourage you to look at your own personal schedule and book in your runs ahead of time to ensure they get done. 

As we get closer to our race day consistency in our weekly runs will help us ensure we have the stamina to make it to the end!

Motiviation is often something we all struggle with.  I have found a few resources that provide me with the motiviation I need to meet my own personal goals. 

I have been using the Nike+Running App on my phone to track & record my runs, pace and distance.  I absolutely love this application.  It keeps me motivated and allows me to share through facebook & twitter.  My favourite feature is the "Cheers" setting through facebook.  If a friend 'likes' or makes a comment on your link when you are running you hear a crowd roaring, olympic cheer through your headset to keep you trucking along! 

I also love the site rockmyrun.com This website allows the user to buy premixed music to provide you with the energy and motiviation you need to complete each workout. 

As we head into week 10 what motivational tools have been the most helpful to you? 

Week 10

Session 1 (72 min)

Warm up: Walk Slow & Easy 5 min

Run 10 minutes. Walk 1 minute.

Run 20 minutes. Walk 1 minute.

Run 30 minutes
Cool Down: Walk Slow & Easy 5 min

Session 2 (54 min)

Warm up: Walk Slow & Easy 5 min
Run 10 minutes. Walk 1 minute. Repeat 4 times.
Cool Down: Walk Slow & Easy 5 min

Session 3 (57 min)

Warm up: Walk Slow & Easy 5 min

Run 20 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.
Run 10 minutes.
Cool Down: Walk Slow & Easy 5 min

Coaching Tip:

As the amount of running time increases, here is a helpful tip:  Rythym is key.  Maintain your natural rhythm by focusing on a relaxed comfortable arm action.  Allow your body to get used to the impact and disctance.  Speed is irrelevant right now.  You are learning to run, and it should feel easy and comfortable!

Oasis Zoo Run Week 9

Happy Civic Holiday Monday!

How have you spent this glorious long weekend?  We have spent the time off visiting Coburg beach, a BBQ with friends and today was a fitness day that included a workout at home for myself & Mark, a 2.5k hike in the woods with the boys and a trip to the park!  I am definitely in need of a nap :)

I hope that you are having fun finding ways to get your fitness in over the holiday weekend.

Last Thursday we made it out for our 2nd group run.  We were a small group of two, but we had a great time and got our 5k run in!  I hope to see you out at our next group run :)

Week 9

Session 1 (68 min)

Warm Up: Walk Slow & Easy 5 min
Run 10 min walk 1 min
Run 15 min walk 1 min
Run 20 min walk 1 min
Run 10 min
Cool Down: Walk Slow & Easy 5 min

Session 2 (46 min)
Warm Up: Walk Slow & Easy 5 min
Run 5 min walk 1 min. Repeat 6 times.
Cool Down: Walk Slow & Easy 5 min

Session 3 (54 min)

Warm Up: Walk Slow & Easy 5 min
Run 10 min walk 1 min. Repeat 4 times.
Cool Down: Walk Slow & Easy 5 min

Over the next few weeks you will notice you will be spending more of your time running and less time walking, and that you will be covering a greater distance in anticipation of our race day in September!  We are definitely on the right track and I anticipate your success.  Don't forget that cross training is an essential part of a healthy runners fitness plan.  Yoga, biking, and strength training will help keep you strong, flexible and injury free.