Summer Schedule 2014

Good Day Mavens,

I hope you are enjoying the summer so far.  My boys are officially on summer vacation and are really looking forward to a summer filled with fun!  Day camps, day trips and a visit from our beloved Uncle Steve and family top the list for sure.

I also spent some time on Pinterest looking for ideas to keep the boys entertained on the days we are together to avoid the three most feared and hated words known to mothers over summer vacation; "Mom, I'm bored!"  My search led me to this site.  If you have school age children (or some busy toddlers who like to have fun, get wet and make messes) then you may find this list helpful too!

This summer I have made some slight modifications to the schedule.  As of Monday, June 30th the schedule for the rest of the summer will be:

Ajax/Pickering

Monday StrollerStrength 10am

Oshawa

Tuesday FITMOM+Baby 10:30am
Thursday StrollerStrength 10am

There will be a regular scheduled StrollerStrength Class on Monday June 30th at 10am at the Lake in Ajax, but there will be no class on Canada Day (Tuesday, July 1st)

I hope you have a safe and fun filled Canada Day.  I look forward to a great class on Monday morning.  See you there!

If you have ever been to a FITMOM class you know that when we are not talking about sleeping issues, breastfeeding challenges or questions on infant development, the conversations take place around food. What to eat, what to avoid and the best recipes to feed a mama and her family.  I am always happy to share the recipes that I love with all of you.  I try to eat pretty clean (meaning trying to reduce the amount of food that comes processed in a box, and instead eating fresh, whole foods). 


In an attempt to cut out added sugar from our diets, I have been on the hunt for easy recipes for some of my families favourite meals that eliminate the convenience factor (and increase our sugar content) but still have lots of flavor.  Thanks to the internet I found a great recipe for home made fajita mix.  The original recipe called for sugar and salt, but I easily eliminated those two ingredients from my home made mix and it is still super delicious and healthy!

Home Made Fajita Mix:

One Tablespoon of Cornstarch
2 tsp chili powder
1 tsp paprika
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp cumin

Combine all ingredients in a small bowl and mix.  This recipe is enough for one meal.

Quinoa Salad

I have just recently started making this easy and delicious quinoa salad.  Quino is a fantastic grain, that is iron rich.

This recipe is off the back of the Casbah Quinoa Box

Step 1.
Use 2 cups of water (or vegetable broth for added flavor)
Bring water to a boil.  Add in the box of quinoa and simmer for 15 min, until liquid is absorbed. 
Fluff with fork

Cut cucumbers, yellow peppers and cherry tomatoes and add it to the quinoa

For the dressing 1/4 cup oil 2 TBSP of Apple Cider Vinegar and 1-2 cloves of garlic minced.  Add pepper to taste.  Stir until combined then add it to the quinoa and mix.  Salad can then be refrigerated and served cold.

Exercise & Breastfeeding

 

I am often asked by new moms how exercise will impact breastfeeding, I was going through some of my resources when I came across this piece written by our FITMOM founder, Andrea Page, and I thought I would share it with all of you!  Enjoy :)

 

All new moms who choose to breastfeed are often concerned that the quality and supply of their milk may be compromised as a result of exercise.  Just as nursing moms tend to become meticulous about selecting healthy foods and avoiding toxins in pregnancy and postpartum, may are concerned that exercising may adversely affect their breast milk.  There are clear ways to reap all the benefits of exercise while producing an excellent supply of breast milk.  An exercise program that is complimented with adequate nutrition and fluids will increase your metabolism and your appetite (your body's request to be replenished as it requires). Exercise induced appetite increase is perfectly healthy when moms meet this physiological demand by consuming quality calories.  FITMOM suggests that you follow these guidelines to ensure that exercise will not affect the quality or quantity of your milk so that you and your baby can enjoy the many benefits of both fitness and breastfeeding:

 

Milk Supply:
It is recommended to wait at least six weeks before doing anything other than very low intensity exercise.  Aside from giving your body a chance to recover from birth, a new mom's number 1 focus is bonding with her baby and learning to breastfeed.  Frequen access to the breast in the first weeks of baby's life will help ensure an abundant & lasting milk supply, however, when you are ready to begin an exercise routine follow these recommendations to ensure your milk supply with be sustained.

 

1. Begin exercising on a slow and gradual progression.
2. Drink plenty of fluids throughout the day (carry a bottle of water with you):
• Proper hydration should occur 20- 30 minutes prior to exercise. (at least 500 ml)
• Throughout exercise every 10 –15 minutes 3 oz.
• Exercise should conclude with conscious rehydration. (at least 500 ml)
3. Caloric intake needs to increase:
• Vigorous exercise requires 200–300 calories per every half hour from the body
• Breastfeeding requires an additional 500 calories daily.

Remember, quality calories will help you to rebuild muscle tissue (lean muscle mass) and not store unnecessary saturated fats. Regular eating also promotes a more efficient metabolism.

Weight Loss:
Recommended postpartum weight loss is maximum 4 pounds a month initially then decreasing over time.

Lactic Acid: Lactic acid is a by-product of anaerobic or very high intensity exercise. It is believed to be the element that causes the immediate muscle soreness and fatigue or the “burn” we feel during intense workouts. After exercise breast milk contains higher levels of lactic acid. Babies most often do not reject milk at this time unless the exercise performed is at a very high intensity. Levels return to normal within 1 –1.5 hrs after exercise. If you can, breastfeed your baby before you workout. 

Some research also suggests that the antibody immunoglobulin A in breast milk largely decreases after very vigorous exercise but return to normal levels within 1 hour.

Proper Support:
Last but not least, make sure your bra is supportive enough during exercise. The extra weight of breasts during lactation can cause back pain especially if not properly supported. If your bra is very constricting for extra support this is fine for exercise purposes only. After exercise return to a bra that is designed specifically for breastfeeding.

Top 5 exercises for the new mom

 

Below are FITMOM's Top 5 exercises for the new mom. Each one addresses the muscular and biomechanical changes in the body of post partum women and improves endurance, strength and posture.

For those of you who have attended a FITMOM Class, you are well aware of the benefits of these 5 exercises! You know you love it! If you haven't been to a class yet, come on down and try them out either on your own or with us! You will love them too :)

1.Wall Sit
How: Lean your back against a wall and lower yourself until you have your legs are bent at a 90 degree angle.
Reps: 3 intervals of 30-60 seconds.
Benefits: A great stabilizing exercise that targets your abdominals and lower large muscles with very low risk of injury.

2.Side Plank
How: Lie down on one side of your body with your bottom leg bent for beginner or straight for advanced. Lift your hip off the ground and hold for 30 -60 seconds.
Reps: 3 intervals per side of 30-60 seconds.
Benefits: Widely considered one of the most important core exercises for postpartum women. It engages all of the stabilizing core muscles including the pelvic floor.

3.Flys
How: Stand with your feet shoulder width apart. Bend the knees slightly and lean forward at the hips to 45 degrees, keeping core firmly engaged. Create length through your spine and extend your arms, holding 1–5 lbs weights outwards and parallel above your thighs. Extend your arms (elbows slightly bent) out to the side (like a cross) and focus on clinching your shoulder blades together.
Reps: 2 sets of 20 repetitions
Benefits: This exercise helps improve posture and strengthens large back muscles to combat middle and upper back strain from pregnancy posture, baby wearing and baby holding postpartum.

Babywearing @ FITMOM

4. Curtsy Lunges
How: From a standing position, extend one leg back as far as you can with the knee slight bent in a lunge position. Then lower down similar to a traditional ladies curtsy.
Reps: 2 sets of 20 repetitions for each side.
Benefits: A great low impact exercise to strengthen and shape calves, quads and glutes. A much better option than a traditional lunge for women recovering from pubic symphysis.

5.Speed Skater
How: From a standing position, bend over at the hips to 45 degrees. Extend one leg as far as you can to the side. Squat with body weight centered over the stabilizing leg with knee slightly bent. As you elevate from the squatting position, also elevate the extended leg as high as you can off the floor.
Reps: 2 sets of 20 repetitions for each side.
Benefits: An exercise that both requires and helps restore balance. This exercise stabilizes the hip muscles and will support and encourage the realignment of your hips. As we all know, it is quite common for a woman's hips to widen during pregnancy.

 

*We recommend discussing your new fitness regime with your primary health care provider before engaging in any new physical activity.*