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.