The FITMOM Experience: What baby's learn in a FITMOM+Baby class

Baby wearing offers a wonderful opportunity for a new mom and her little one to connect.  Our FITMOM+Baby classes incorporates baby wearing, not only to develop strength and improved conditioning for a new mom, but for her baby too!

This week I thought I would share some great information on the wonderful benefits a baby experiences when being worn in a carrier, a wrap or being held during a FITMOM+Baby Class.

When a new baby is carried upright in a carrier/wrap they are able to practice compensatory moments.  Their muscular strength is enhanced and they develop better control of their fine motor skills.  As you move, walk, lunge, or squat your baby's body naturally works against gravity.  This natural response to your movement helps your baby develop the muscles necessary to hold their head up and support themselves against your body.

Another benefit of baby wearing in class is improving your baby's sense of balance.  An infants vestibular system is turned on the more he/she is carried.  As your baby experiences a variety of your movements he is able to respond instinctively to maintain his own balance.  Carrying, rocking and swaying with your baby in an upright position helps them to feel more secure in large spaces. 

Babies who are worn in a carrier are able to experience more of the world around them, but in a way that helps them feel secure.  Studies show that a baby's ability to be alert is increased by the amount of time he spends upright (Heller, 1994).  The more alert they are, the more they can learn.

Finally, when a baby is worn all of her senses are stimulated.  A baby receives tactile information when touching her mother's skin.  Her olfactory senses are stimulated when she is nursing.  Her vestibular system is stimulated by the movements her mother makes.  She is visually stimulated by the world around her and she can respond to the sounds and conversations around her.

Whether in a baby carrier, wrap or in mommy's arms your baby can also benefit from the FITMOM experience!  Join us today and experience the joy of movement with your baby.  FITMOM+Baby classes are offered in Pickering & Oshawa.  Classes are a rolling admission so you can start anytime.

Quick and Healthy Breakfast ideas for the new mom

We all know that breakfast is the most important meal of the day. We also know that this is a meal that many moms skip.  Not having enough time is often the reason for missing this important meal. 

That's why this week we are sharing our 5 fast, simple and healthy breakfasts that will get your metabolism off to a great start and have you feeling energized for the first part of your day! 

Whenever possible, be sure to include adequate protein.  Protein helps to regulate and balance your hormones and metabolism, so you are less likely to experience higher cortisol levels in the early morning hours.  A healthy breakfast will inspire more energy and better choices for the rest of your day!

1) Oatmeal- This warm breakfast cereal is the BEST way to start your day.  It's loaded with fiber and research has shown that it can help control blood pressure and reducing blood cholesterol levels.  Here's a delicious and healthy breakfast that you can make ahead of time so you can just grab and go! 

2) Eggs- Eggs are one of the most versatile foods out there.  They can be made in an assortment of ways.  When they are hard boiled, they can last for days.   Here's a quick recipe for make ahead egg muffins.

3) Plain yogurt with fruit.  Yogurt is a great source of calcium and protein.  Beware of the added sugar that sneaks into some of your favourite brands.  To reduce your sugar intake reach for plain yogurt.  Add some honey to sweeten to your taste and top with your favourite fruit.

4) Smoothie- A  simple way to not only get lots of extra fruit into your diet but veggies too!   Here's a quick way to prepare a weeks worth of smoothies for a morning when you have to run out the door!


5) Clean Eating Banana Wrap- Quick, simple and a tasty treat!
What you need:  1 whole grain tortilla wrap; two Tbsp Almond Butter, or natural peanut butter and a banana.  Spread, slice, wrap and go!  

Make sure you drink a large glass of water too.  This is another great way to get your day off to the best possible start.

  

 

 

A Mommy Minute

Synonyms for Mother: Parent, source, attend, nurse, nurture, protect, provide for, accommodate, nourish, oblige, raise, rear, shelter, sustain.

Being a mother is all encompassing.  We can feel lost and found, overwhelmed and pulled together all at the same time.  Some days are easier and better than others.  At FITMOM we encourage our mother’s to take the road of motherhood one day at a time.  Yet we know that sometimes even that can be hard.  So if and when you are feeling overwhelmed here are 10 sanity savers, pick one and try it for 1 minute to help you get grounded.

Meditate:   This is not a word that we should be afraid of.  People who practice meditation are engaged in thoughtless awareness, to be present in the moment.    If meditation is new to you, try a mantra instead.  We like “This feeling is temporary” or “I can handle this”. Repeat these words for 1 minute.

Self-massage with a tennis ball:   Use a tennis ball to apply pressure to any areas of your body that need a little TLC.  Roll the ball on your legs, in between your shoulder blades, or the bottom of your feet.

Engage in a venting session: Call a friend on the phone and engage in a 60 second vent session. Be prepared to reciprocate the next time she needs to unload her concerns and frustrations. 

Dance party:  What’s your guilty pleasure song? Put it on, turn it up and dance like no one is watching.  We had a dance party while we wrote this list J

Laughing:  A good hearty laugh is a wonderful release of tension.  Check out this guy.  If you are not laughing now, then watch it again!   

Benefit from a hug:  Hugs release oxytocin, the hormone of love.  A good hug can help you feel calm and connected, especially if you are getting a hug from someone you love, like your baby or partner.  Stay in the hug for a solid minute and notice how you feel afterward.  A self-hug is a wonderful alternative if you find yourself alone.

Enjoy a stretch: Tight chest muscles are a common complaint amongst new moms. Start with a few shoulder rolls, then stand with your Right hip against a wall and stretch your Right arm behind you. Pair this stretch with some deep breathing and feel your chest muscles release.  Hold for 30 seconds then repeat on the other side.

Focus on breathing:  Deep breathing helps to calm and relax your central nervous system (fight or flight response).  Tension and anxiety is released on the exhale.  Breathe in through your nose and imagine a water pitcher in your belly, fill it up from the bottom to the top.  Exhale with a sigh as you slowly empty your pitcher.

Self-affirmation:  Tell yourself you’re great; tell yourself that you are doing a great job.  Say it loud, say it proud! We think this young lady has this skill down pat!

Gratitude:  Be thankful. Gratitude allows you to adjust your focus.  Instead of focusing on what you’re lacking, it shifts you to embrace all that you have.    Gratitude helps to put things into perspective.  Count your blessings, you have many.

 

 

Mothering the Mother 101. FITMOM's best practices when visiting a new baby

There is nothing like the birth of a new baby: little fingers;  tiny toes; and the insanely addictive newborn smell.  Well intending family members, friends and colleagues jump at the chance to visit and meet your new love, and while we understand how exciting this time is for families, we should approach our visits with care & compassion.  

In the early days and weeks after birth a new mom is running on fumes, even after an uncomplicated, vaginal birth.  For many, the very act of sitting causes her pain and discomfort.  All women experience some swelling and discomfort following a vaginal birth.  It's even more uncomfortable if she is recovering from an episiotomy or had an assisted vaginal birth (vacuum or forceps).    A once routine visit to the washroom to pee can be a major event.  Add in some swollen and tender breasts as she and her baby learn to breastfeed and a family that is so tired and sleep deprived they can't even think straight.  For many receiving visitors can easily put them over the edge.   

New Mom Care is essential to newborn care. How we care for a new mom in the early days can impact the short and long term health of the mother & baby, the health of other children and our community over all.   

We really love and appreciate the approach and care of a new mom in the Asian Culture.  After a woman gives birth she is cared for by others for 30 days.  Other people manage the daily chores (cooking, cleaning and caring for older children).  A new mom can rest and nourish herself and new baby without the burden or guilt of dealing with menial tasks.  Unfortunately, this communal child rearing philosophy has been almost completely abandoned in North American culture and replaced with the “taking care of me” philosophy, which we feel has negative impacts on our lives.  

So, here are FITMOM’s best practices for family and friends who plan to visit in the early days and weeks of your newborns life.  Taking the following tips under advisement when visiting a new family can help to ensure that they are off to the best start possible.   

1. A new mother cannot entertain you.  She should not be making tea, offering you a drink, or seeing if you’re hungry.  For many new moms, hosting of any kind may be too much.   Instead, message her and offer meals that you can drop off.  Better yet, just drop one off and let her know it is at the door. (Do not stay unless asked).   Offer a time to come and run errands, cook, clean her house, or take baby for a walk.   

2. A new mom does not have the energy to hear about your day, make small talk or just "shoot the shit".  Small talk, even with her BFF, can be incredibly draining in the early days. A new mom should not have to ‘be polite’ because you are in her space needing to engage.  

3. She does not need people dropping by unannounced-EVER.  If you get the green light to visit; do not bring strangers or people she barely knows.   Her nipples may be bleeding and sore and she needs a safe space to figure it all out. 

4. Please do not show up with friends or other children unless SHE REQUESTS THIS. 

5. Do not offer unsolicited advice.  Offer support and help instead.  

6. Do not comment on baby’s feeding schedule, or comment on the number of times a baby feeds. 

7. Return the baby to the mother as soon as she asks for him/her back.  If a baby is crying or distressed he can easily be calmed by his mother.  It stresses both of them out to be separated.  Let the new parents figure out what his cries mean.

Below is a summary of things you can do to support and care for a new mom: 

Offer support in the form of:  

•  Childcare for older children 
•  Doing Laundry 
•  Housecleaning 
•  Bringing meals.
•  Baby rocking and holding if requested by mom 
•  Take baby for a walk so mom can sleep 
•  Take dogs out for a walk so the new parents can sleep 
•  Change bedding 
•  Do the grocery shopping 
•  Bring toiletries 
•  Listen 
•  Let her cry 
•  Listen some more 
•  Ask her what she needs