New Year Savings! Save $15 off a 10 class pass

In just under a week we will be back to class and a regular routine.  It's always nice to have a break and enjoy the holidays with family and friends, but come January I am always anxious to settle back into our families normal routine.

Over my mini break I have been prepping and planning to offer up some fresh and new fitness programs guaranteed to get you into the best shape of your life.  So many of us renew our commitment to making healthier choices at the start of the new year.  If that's you too, then I look forward to welcoming you into one of our classes in 2015. 

FITMOM+Baby classes are offered in Pickering and Oshawa and are the best way to get back into shape after baby.  Each class combines strength & conditioning exercises using your baby as added weight resistance.  Cardio & core work is also blended in to provide overall conditioning.  New mom's get to meet other women in their community and babies have fun too.  It's a win-win-win.  I look forward to meeting you at one of our classes in 2015!

  Register for any class between December 30th-January 5th and save $15 off a 10 class pass

Now $130+tax ($145.60)

 

Register today

 

 

Tips for Healthy Eating this Christmas

I don't know about you, but our weekends and weeknights are starting to fill up with all sorts of Christmas celebrations.  So many of these events and celebrations provide lots of holiday memories, but they also mean I am likely going to eat more than I typically would.  If this sounds like you too, then perhaps the following tips will help you to find some balance.


1.   Don't show up to your party starving.   Have a low fat yogurt, or some light cheese and crackers prior to leaving.  Arriving with some food in your tummy will help prevent you from eating every single item on the open buffet table. 

2. Whenever possible drink more water!  This is so important, especially for breastfeeding moms.  We often mistake thirst for hunger, so fill up your water glass before filling up your plate.

3. If you know you are going to eat your weight in bacon (like we will be this weekend at the Holiday Brunch we are attending) make sure to plan healthy meals throughout the week to make up for those extra calories. 

4. When you are attending an open house, try to stand far away from the food table.  This will take away the impulsive eating we participate in when a bowl of salted nuts are within reach.

5. Instead of reaching for your basic snacks (like chips and chocolate) treat yourself to your favourite holiday dessert and take the time to enjoy it.

I hope these helpful holiday eating tips will keep you feeling healthy, happy and light this festive season!

Enjoy xo

FITMOM™ Durham’s 5 Tips for a Healthy Pregnancy

Whether you are preparing for a pregnancy or currently pregnant, here are FITMOM Durham's Top 5 Tips for ensuring a healthy pregnancy. 

 

 

1) Abdominal Separation Checks by Trimester:  Abdominal Separation or diastasis recti, is the separation of the abdominal muscles into right and left halves.  It is caused by a stretching of the rectus abdominis by the growing uterus, and although it does not pose a threat to mom or baby, it can have a significant effect on your post-natal core stability.  FITMOM™ recommends that all moms have their caregivers check for abdominal separation throughout pregnancy: once in the 1^st trimester, twice in the 2^nd trimester and three times in the 3^rd trimester. 

2) Take a Childbirth Class:  Formal childbirth education classes create a spot in your schedule to sit down with your partner/support person and answer the questions you have surrounding labour and delivery. The purpose of most childbirth classes isn’t to teach women how to birth, it’s to increase the confidence of both the women and their support person that birth in a normal, natural process.  Furthermore, a good class will provide current research on various topics so you can make your own decisions.

3) Nutrition:  Eating a well -balanced diet will help to ensure both you and your growing baby have all of the nutrients you need for optimal health.  Canada’s Healthy Food Guide can make recommendations for pregnant and breastfeeding women.  Also, taking a pre-natal vitamin that has .04 mg of folic acid is recommended for all women of childbearing age.  Folate is essential to the normal development of the spine, brain and skull of the fetus, especially during the first four weeks of pregnancy.

4) Exercise Regularly:  The benefits of exercise during pregnancy are well documented.  Not only do women experience greater relief from common pregnancy related complaints like fatigue and back ache; but they experience a greater release of endorphins, your body’s natural pain reliever, during labour. 

5) Practice Self Care:  The biggest adaptation from pregnancy to parenting is learning to balance the demands of a new baby while meeting your own personal needs.  Developing better sleep habits, staying hydrated and well-nourished and practicing relaxation skills during your pregnancy can help during the early days and weeks of parenting.

For more information on upcoming Lamaze Childbirth Classes, Pre-natal Fitness Classes and Workshops please visit www.fitmomfitness.com/durham

The next 6 week prenatal Lamaze Class runs Wednesdays January 7^th-February 11^th, 2015 7pm-9:30pm in Whitby.