New Prenatal Yoga Series Starts January 13th, 2014

With the holidays behind us, we are gearing up for what will be a fantastic New Year for 2014.  Over our holiday break I have spoken with many families who are expecting something pink or blue in 2014.  I am always really excited to speak with you and to share my passion for health & fitness, not only during your pregnancy, but afterwards as well!  This week, I thought I would share some of the well documented benefits that regular exercise has for both mom and baby:

Benefits For the Mom to be:

• Regular exercise can improve circulation, reduce back pain and increase energy
• Women who practice yoga during pregnancy report a reduction in stress and enjoy the bonding experience with baby
• Group  classes allow for open discussions on topics relating to pregnancy, childbirth and the postpartum experiences
• Women who attend our classes report a feeling of increased confidence in their body as they prepare for childbirth

Benefits For the baby:

• Increased delivery of oxygen and nutrients to baby 
• Higher APGARS (Activity / Pulse / Grimace / Appearance /Respiration) which means they are generally more alert, and active at birth
• Tend to have more lean muscle mass, which means, generally speaking, these babies will be stronger
• Easier time establishing breastfeeding
• Babies born to active women have stronger heart rates at birth & 3 months post partum.  (2010 Linda E May)

Our next Prenatal Yoga Series "Yoga Vibe for Birth" starts Monday January 13th, 2014 7:30-8:30pm at The Conscious Body in Whitby.  Registration is now open. 

Book now, spaces are limited!

www.fitmomfitness.com/durham

$145+tax/10 weeks

$90+tax/5 weeks

I smile when I run

Yup, it's true! 

I must look like a crazy person as I run through my neighbourhood, but I smile when I run. 

I think I am the only one.  Or most certainly, a minority.

I have noticed too often lately that people are so engrossed in themselves that they don't make eye contact, they rarely acknowledge the people they pass by on the street and they don't smile. 

I am now on a mission to make you smile.  My feelings won't be hurt if you don't smile back, but it won't stop me from smiling. 

So be warned Whitby!  I will smile at you when I run.  I will say hi.  I will encourage you to keep walking, running or motoring in whatever way you choose. 

I will smile when I run.

Happy Holidays! Enjoy this exclusive promo :)

I am really excited to share this holiday promotion with you.  Starting Friday November 29th, 2013 I will be offering 2 classes a week for 10 weeks for the price of 1 class/week  (that's a savings of $80) to the first 10 people who take advantage of this deal.

You can purchase the classes and start right away, or apply the deal to a gift certificate to use in the New Year; the choice is up to you!  The only catch is that there will only be 10 up for grabs, so don't delay!  Call (905) 903-0029 or register online:

www.fitmomcanada.com/durham 

1 class/ week for 10 weeks is $145+tax  get the 2nd class/week FREE! 
There are only 10 up for grabs!!

Prenatal Yoga Mini Session

You're invited to join us for a 4 week mini series starting Monday November 18th at 7:30pm.  Our prenatal yoga series, Yogavibe for Birth, is a fantastic way to meet other expectant woman and to introduce you to the benefits of yoga during pregnancy and beyond.  Each week you are guided through gentle asansa (postures) to stretch and strengthen your body as it adapts to your pregnancy.  Relaxation and visualization techniques are also introduced.  We also discuss pregnancy, birth and post partum issues.  Fitmom Durham's prenatal yoga classes take place in Whitby, On.

 

Classes are taught by Jennifer, who is also a Certified Lamaze Childbirth Educator and Prenatal Yoga Specialist.  Modifications are offered to meet individual needs.  No prior yoga experience required.

 

Spots are limited. $72+tax.  Register today by visiting www.fitmomcanada.com/durham

Motivated Monday Post: Are you Lukewarm or Committed?

How would you rate your current commitment to fitness?  Is it non-existent, lukewarm, or the best part of your day?  I would assume that for most people, the feeling swings from non-existent to lukewarm.  In fact, I bet only a small percentage of people feel that the commitments they make to themselves be active everyday is the best part of their day. However, I would be so over the moon if everyone felt this way!

I don't believe that exercise should be viewed as a punishment, but I do know that my pendulum swings towards "best part of my day".  Our bodies are designed to move.  We crave it.  The body needs to move in order to function well.  The effects of a sedentary lifestyle set off alarm bells in your body. High blood pressure, diabetes, weight gain, weak core, back pain, and the like are better managed, or even prevented, as a result of a healthy diet and regular exercise.  The same holds true for my pregnant clients.  Regular exercise during pregnancy improves circulation, diminishes back pain, reduces stress and elevates your mood, making you a happier mama 2 be!

So, how do you go from lukewarm to committed?  I believe the answer is consistency and to pick activities that you find fun.  They say it takes 10 days of repeating something to make it a habit. What small steps can you take today, and commit to for 10 days, so that your pendulum swings from lukewarm to committed?  

PS Check out this new fitness movement dubbed "The November Project".  These 2 dudes from Boston were looking for ways to stay committed to their own fitness goals, to inspire and motivate others and to build community.  All I can say for sure is that if I lived in Boston, I would be part of this movement!  Sure, maybe you're not ready for a November Project type workout, but I hope that you soon find that your workouts are the best part of your day too!  "Just show up".

The benefits of breathing through labour & birth

There are many coping mechanisms available to women as they progress throughout birth: position changes, movement, massage, touch, water therapy and medications are some that come to mind.  However,  today I thought I would share with you the simple and yet effective benefits of breathing.

Rhythmic breathing, often accompanied by low moans, is a universal coping strategy adopted by women across cultures.  Women who are coping well with the surges of an increasing labour pattern typically move their bodies more (swaying, rocking, self-massage) and use their voice (moaning, chanting or other vocalizations ) thereby experiencing more effective relief from pain & stress. 

There are two styles of rhythmic breathing that are often taught, both in a prenatal yoga class, or childbirth class.

The first is what we call slow breathing:

Slow breathing is best introduced in labour when the mother can no longer walk and talk through a contraction or surge, especially while at the peak.  We teach women to 'sigh' her way through the contraction with full, audible breaths.  This type of breathing pairs wonderfully with imagery. 'Each exhale is a relaxing breath'  or 'Send each breath in to a tense area in your body and breath the tension out as you exhale'.

The second style is called Light breathing or Modified Breathing:

This style of breathing is best introduced whenever a woman becomes discouraged or finds that the slow breathing is no longer effective in distracting her or diminishing her discomfort.

When we teach light breathing we are teaching her to breathe more shallowly and more quickly, but still at a speed that she finds comfortable.  An example may be two shallow breaths followed by a longer breath in between to prevent hyperventilation.

Most women respond very well to rhythmic breathing and almost all women develop their own instinctive rituals over the course of their labour, allowing them to cope with the increasing contractions of normal birth.

Rhythmic breathing is also known to quiet the mind, specifically the thinking part of the brain (cerebral cortex), allowing women to be more instinctive.  It is also self-calming and encourages the body to release tension and enhances a sense of well-being. 



References:

Simkin & Ancheta "The labor progress handbook" (2005)
Simkin "The 3 R's in childbirth preparation: Relaxation, Rhythm and Ritual" (2006)
Lowe "The Pain and Discomfort of Labour & Birth" (1996)

Tips to get you back on track after your holiday splurge!

If you are like me, you likely overindulged at the annual family gathering this Thanksgiving.   The extra glass of wine/pop, nacho dip, chocolates and candies were all snacked upon and enjoyed before the turkey was even brought to the table.  Perhaps you also enjoyed a few helpings of stuffing and extra gravy on the turkey and enjoyed every bite.  Before your plates were cleared the coffee tray rolled out and you soon found yourself enjoying some ice cream, apple and pumpkin pie before you crawled to the couch and passed out complaining that your pants are now too tight.

Instead of beating yourself up for indulgence, try these few tips instead:

1) Drink lots of water
2) Meal plan for the rest of the week
3) Use the power of your guilt to motivate you into doing something active that you may have been putting off.  Give yourself that little kick in the butt before the next holiday creeps up on you.

There is no price on your health!  Start today, feel better tomorrow!

Welcome to the New FITMOM

A few months ago we started on a journey to update our website. I am very excited to share the new home of FITMOM with you today.

Not only has our website had a complete overhaul, but we have updated the logo too!  Now whenever you see this logo you can be reassured that you are experiencing the highest quality programs designed to support you during your pregnancy and post partum experience.  Under the guidance of our founder, Andrea Page, FITMOM continues to be the leader in prenatal post partum fitness. 

 

 

Our fall classes are off to a great start, and you can expect to see some new class offerings on our schedule.  I will be continuing to offer FITMOM+Baby, which is our most popular indoor workout, but I am really excited to introduce you to ROCKAMAMA LULLABABY.  This class involves a 30 minute progressive circuit for mom and baby followed by mom and baby yoga.  We also conclude each class with interactive exercises, songs & rhymes designed to enhance the development of your baby. 

 

A group of moms got to experience this class this morning and the feedback was positive.  We had a lot of fun sweating it out today!

 

I will also be introducing a new workout for mom's & toddlers.  This class is called FITPARENT+ Toddler and is a spin off from the original FITMOM+Baby classes.  Active toddlers are involved from beginning to end.  Moms are instructed through a series of exercises that will strengthen her from head to toe.  Toddlers are prompted to mimic body movement with fun analogies of animals and familiar objects that are designed to stimulate and entertain them.  Needless to say, this class will be a riot!  A start date has not been determined for this class yet, but stay tuned!

 

I hope you are excited about the new changes we have made.  If you have a minute check out our new site at www.fitmomcanada.com

 

You can access my direct page here.

 

 

 

Prenatal Nutrition Basics

In an effort to save paper and yet still share the knowledge we have at FITMOM, I have promised the current group of moms2be in our prenatal yoga session that I would post up our handouts to my blog.  This week I thought I would share some basic information regarding prenatal nutrition. 

§  Enjoy a variety of food from each 4 food groups

§  Need to eat frequent smaller meals to maintain adequate levels of blood glucose

§  Every three hours: 1 protein + 1 carb/starch + 1 fruit/veg

§  Grain products – 8-10 servings per day (slice of bread, ¾ cooked cereal, etc.)

§  Veggies and fruit – 6-10 servings (I med fruit of veg, ½ cup of fresh fruit. Vegetable juice)

§  Milk products – 3-4 servings

§  Meat & alternatives – 2-3 servings

§  Ensure adequate fluid intake of 1500-2000 ml (6-8 cups)

§  Gradual weight gain

§  Limit intake of foods that contain caffeine

 

Energy – 1800-2400 kcals, +100 first trimester, +300 in 2nd and 3rd trimester, +450 for lactation

 

Examples of portion size:

1 cup/250 ml of orange juice counts as 2 servings of fruit

1 cup of broccoli counts as 2 servings of vegetables

1 bagel or bun or 1 cup of pasta or rice counts as 2 servings of grains

 

Top Nutrients

 

Calcium:

Used to build bones and teeth, used in other physiological process

Requirements: 1000 mg/day

Excellent Sources (275mg or more):  milk, Swiss cheese, tofu with calcium sulfate, plain yogurt, sesame seeds, fortified plant based beverages

 

Good Sources (165mg or more):  cheese, flavored yogurt, sardines, canned salmon, - include the bones

 

Other (55mg or more):  creamed cheese, cooked or canned legumes, booked bok choy, kale, turnup greens, mustard greens, broccoli, orange, cooked scallops, cooked oysters, almonds, dried sunflower seeds

 

Folate 

Necessary for erythrocyte production for fetus, prevents neural tube defects, protects from heart disease. 

Requirements during pregnancy: 600 micrograms/day

 

Excellent Sources (55 ug or more):  cooked fava, kidney, pinto, roman, soy, white bean, chick peas lentils, cooked spinach, asparagus, romaine lettuce, orange juice, canned pineapple juice, sunflower seeds

 

Good Sources 33 ug or more): cooked lima beans, corn, bean spouts, cooked broccoli, green beans, brussel sprouts, beats, orange, honeydew, raspberries, blackberries, avocado, roasted nuts, wheat germ

 

Other sources (11 ug or more): cooked carrots, beet greens, sweet potato, snow peas, summer or winter squash, rutabaga, cabbage, green beans, cashews, roasted peanuts, walnuts, egg, strawberries, banana, grapefruit, cantaloupe, whole wheat or white bread, pork kidney, breakfast cereals, milk

 

Iron:

Carries oxygen in the blood to entire body

Requirements:  1^st trimester: 13mg/day; 2^nd trimester: 18 mg/d; 3^rd trimester: 23 mg/day

Excellent Source (3.5mg or more):  HEME – clams, oysters;  NON-HEME – cooked beans, chick peas, lentils, pumpkin, sesame, and squash seeds, tofu

 

Good Sources (2.1 mg or more):  HEME – beef;  NON-HEME – canned luma, red kidney, chick and split peas, cooked enriched egg noodles, dried apricots

 

Other (0.7 mg or more):  HEME – chicken, ham, lamb, pork, veal, halibut, haddock, perch, salmon, shrimp, sardines, tuna;  NON-HEME – peanuts, pecans, walnuts, etc., cooked pasta, bread, wheat germ, pumpernickel, bran muffins, cooked oatmeal, egg, beets, pumpkin, dried raisons, peaches, prunes and apricots

 

Note: Heme iron is more easily absorbed than non-heme

Protein:

Main building block for most tissues and enzymes in the body

Requirements:  1^st Trimester: extra 5 g/day;  2^nd trimester: extra 20 g/day; 3^rd trimester: extra 24g/day

Where to get it: Meat, poultry, seafood, dairy foods, beans and legumes, nuts

 

Vitamin C:

Antioxidant and disease prevention

Requirements: 85 mg day

Where to get it: Citrus fruits and juices, strawberries, bell peppers, tomatoes, dark leafy greens, broccoli, Brussels sprouts

 

Fats

Provides fuel for body, necessary for proper fetal development, especially brain, Essential for healthy skin, hair and eyes. Sub-clinical essential fatty acid deficiency may be related to depression and degenerative diseases of eyes, joints and skin. Helps body to stretch, making the cells pliable

 

Requirements:  1^st Trimester: extra .005 g/day of omega 3 fatty acids, extra 0.3 g/d omega 6 fatty acids;  2^nd  and 3^rd  trimester: extra .016 g/day of omega 3 fatty acids, extra 0.9 g/d omega 6 fatty acids

Where to get it: Flax, fish (especially small, bony fish), nuts and seeds

 

Water

65% of total body weight comes from water, adequate hydration crucial for proper physiological function.

Requirements:  6-12 cups a day

Where to get it: Water is the best source, however fruit, vegetables, juice, milk, jello and soups have water in them.

 

Reduce/avoid the amount of:

§  Caffeine – less than 150 mg/day (1-2 small cups/day)

§  Alcohol

§  Salt – already found in many snacks, pickles, olives, processed meats, condiments, commercial soups, processed foods, etc.

§  Artificial sweeteners

§  Raw Fish, unpasteurized cheese and honey

 

 

FITMOM2Be Prenatal Yoga Series in Whitby/Oshawa

After a brief hiatus the last few weeks of summer I am gearing up to start another prenatal yoga series for all of the expectant moms2be in Durham Region.  The next prenatal series will start on Monday September 9, 2013.  I am really looking forward to welcoming a new group of women to our classes as they prepare themselves and their baby for the journey of birth.  


The benefits of regular exercise during pregnancy are endless!  
Give your baby the best start possible by staying active and strong throughout your entire pregnancy.

The benefits of regular exercise during pregnancy includes:

1. A reduction in swelling, leg cramps, constipation, varicose veins, fatigue and extra weight gain
2. Postural improvements causing a reduction in back pain
3. Improved circulation and a reduction in pelvic and rectal pressure
4. Active pregnant women report an overall feeling of wellness and improved self esteem
5. FITMOM's prenatal series will build your feelings of confidence in your body as you prepare for the journey of motherhood. 

Benefits of Exercising to the baby include:

1. Increased delivery of oxygen and nutrients to baby 
2. Higher APGARS (Activity / Pulse / Grimace / Appearance /Respiration) which means they are generally more alert, and active at birth
3. Tend to have more lean muscle mass, which means, generally speaking, these babies will be stronger
4. Easier time establishing breastfeeding
5. Babies born to active women have stronger heart rates at birth & 3 months post partum.  (2010 Linda E May)

Registration for the session is now open.  Pre-registration is required.

www.fitmomcanada.com/durhamregion

 

Invest in Time Alone

At FITMOM we are always encouraging our members and clients to make self-care a priority.  Whether that is indulging in some time at the spa or enjoying a much needed nap, we know that when it happens each woman is more refreshed and can enjoy her family more.   I am very lucky to be able to take the time I need to put self care at the top of my priority list, thanks to some very involved and supportive family members, but until the past weekend, I have never really felt 100% recharged like I did this time.  The key difference was that I spent the entire weekend at home alone! 

Well, that's not entirely true.  I spent a portion of my days attending some informative and exciting workshops and seminars at the Can-Fit Pro Conference, but when I returned home at the end of the day, it was to an empty house. 

It was strangely quiet.  But I liked it.

I have never lived alone.  I moved from my parents home, to residence, to an apartment with my friends, followed by a brief return home upon graduation before moving in with my future husband.  There may have been some brief moments where I was alone, but nothing that stands out recently.  In fact, since the birth of Benjamin, I have not spent any nights alone.  Sure, I go away on trips or getaways with other people.  Yes, my husband travels at times for business and I will be home, with the boys.  Yes, the boys go out for a few hours together and I may get an hour or so at home alone, but they come back and bring in the noise and mess and ruckus that makes this house our home.    But I can say for sure that I have never spent any significant time in my home (for extended periods) alone. 

I absolutely LOVED it.  I finally experienced my perfect weekend.  I got to engage in activities that I like to do to improve the business that I love.  I spent some time reading.  I watched some favourite TV episodes (I purchased seasons 2& 3 of Sex & the City and enjoyed catching up with my old friends Carrie, Samantha, Charlotte & Miranda).  I slept peacefully, without interruptions.  I ate what I wanted and made food for myself when I was hungry. 

By the time my boys returned home from the cottage I was energized, refreshed and excited to see them.  I thanked my husband for taking the boys away to have a fun weekend with him and his family. 

Perhaps I will have the opportunity to spend another weekend at home alone in the future.  It really did a lot for me to recharge.  Maybe you need to take some time out for yourself too.  You may not be in a position yet to spend extended periods of time alone, but I am sure investing in any time alone will help you feel like yourself again.

Until next time!

If you're happy and you know it......

For my birthday this year one of my best friends gave me the book "The Happiness Project" by Gretchen Rubin.  I have passed this cover many times as I strolled through my local bookstore, but never picked up a copy.  I likely would not have bought it on my own either, but I have to tell you, I am so happy that she gave me this book and I made sure to take a moment to thank her.

I am a happy person by nature.  One of those glass is half-full, eternal optimists type of people.  However, I can tell you that at times I have felt, especially in the last  year or so, that I 'should' be happier.  Don't get me wrong, I am not unhappy, but I feel like I am experiencing less joy "in the moment".  I am too busy doing stuff and am not engaged in the present. 

This lovely little book has inspired me to be more present, thoughtful and self-aware (which is a lot of work, as the author herself has noted many times).  So instead of letting life pass me by I am stopping.  I am trying to take stock and learn to enjoy the moment.  As Gretchen writes many times: "The days are long, but the years are short". 

This book is definitely worth investing whatever quiet time you have into reading it.  Perhaps doing so will inspire you to find more happiness in your everyday too!

One Step At A Time

Recently, my husband gave me a Nike+Fuel Band.   This techy bracelet tracks your daily activity and awards you with NikeFuel.  It even has a fancy app that you can download to your iPhone (so I love it even more!).  What I like about the FuelBand is that it allows you to set individual daily goals based on your current activity level, or how active you would like to be.  Throughout the day you can see your progress and adjust as needed.  Every movement counts, from changing a diaper to taking out the trash or running up a flight of stairs to answer the call of a crying baby. 

Certainly, not everyone likes tracking their activity, especially when doing so points to how sedentary you may have become. This was the case for my husband, who due to a daily commute & a desk job, became all too aware of how little he moved his body during the work day.  This realization sparked him to make some changes to his schedule to add more movement into his day, like joining a running club at the office and working out on his lunch hour.  It's true that the small changes you make every day can have a major impact on your overall health. 

You may find that using a device or an app may be the catalyst that sparks your own commitment to being more active everyday.  Certainly our bodies are designed to move;  you only need to observe the easy, playful way that children move everyday to confirm that.  My own kids bounce, jump, leap, run, walk, roll and climb every day (mostly on my furniture, which drives me nuts, so in response I typically pack them up and send them out where they can tear it up outside and save my hardwood floors for rainy days instead).

In fact, just the other day the boys and I headed to the park to burn off some of their pent up energy.  After spending most of my day relaxing and watching movies I couldn't help but notice that my daily step tally was ridiculously low.  So instead of just watching my kids play at the park, hovering over them with worry as they climb towards their ultimate demise, I walked the perimeter completing laps while keeping a watchful eye.  As a result, the boys got to play at the park longer and instead of being idle, I was working towards my  goal of 10,000 steps a day (which, in case you did not know, is the marker used to establish a base line of good health.  People that log an average of 10,000 steps a day are healthier than those who don't).

Tonight we are heading out again for a family walk for some more outdoor play.  I am still about 2,000 steps shy of my daily goal (even though I did a workout at the track and played tennis with Ben this afternoon).  It's just another reminder that I spend too much time sitting in front of a computer or behind the wheel of a car.  Perhaps you also find that you're  spending too much time sitting.  If you need a little motivation and help meeting your goals there are lots of great gadgets and apps out there.  One just may be what you need to get you up and moving; one step at a time.

Fitness and the immediate post -partum period

Recently, I have received a few emails from clients who have recently had baby's about the type of exercises they could do in the early post partum period.  I posted this article a while back, but thought it was time to share it again!

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 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.  These isometric exercises help to build up the Transverse Abdominals (TVA).   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!

Baby it's hot outside!

Well, we finally got the heat wave we were asking for.  Summer has arrived and no doubt about it, your joints (especially the hands and feet) are feeling it.  Even more so for those of you that are pregnant over the summer months!

It is fairly normal to experience mild amount of swelling during pregnancy, especially swelling of the feet.  Remember that if you experience a sudden onset of weight gain, swelling, blurred vision or headache it can be a sign of pre-eclampsia (high blood pressure during pregnancy) and you should consult with your primary care giver.  If you are worried about the amount of swelling you are experiencing during your pregnancy be sure to speak with your Doctor/Midwife who can reassure you and answer any questions you may have.

This week I thought I would share some of my favourite tips to help my mamas2be stay cool & comfortable during our heat wave!  These suggestions can help increase your comfort, improve your circulation and reduce any swelling  you may experience as a result of heat & humidity. 

1. Stay hydrated.  This may feel counterproductive, however, ensuring adequate water intake can actually flush your system out and prevent water retention. 

2. Balance rest & activity.  Avoid standing or sitting for long periods of time.  Getting up frequently to walk around will help improve circulation and can reduce the amount of swelling you are experiencing.  When you do need to rest, try lying on your left side and when relaxing try to keep your feet elevated, perhaps on a foot rest or stool, with your legs at hip height.  Avoid crossing your ankles.

3. Treat yourself to an Epsom salt foot bath.  Or just soak your feet in tepid water for 10 minutes.  Then add in some nice ankle rotations in both directions.  Finish off the treatment with your favourite cream and a foot massage.  This is made even more enjoyable if your partner rubs your feet, especially if you can't reach them!

4. Enjoy a dip in the pool.  I lived in the water for both of my pregnancies. My boys were born in August and October, so I am all too familiar with the extra challenges that a heat wave places on a pregnant woman.  I experienced immediate relief from any joint pain or swelling the moment my toes dipped into the water, perhaps you will too!   If you're lucky you have a good friend with a pool that you can access at anytime, and who would love to see you floating (or swimming) in her backyard.  If you don't, try the local pools in your community.

I hope that you experience some relief over the next few days.  The weather report is hot & humid for the rest of the week.  Try your best to stay cool, and avoid being outside for long periods of time (especially if you don't have a pool or lake to get into on a moments notice).