FITMOM's Top 5 Tips To Help You Live Your Healthiest Life in 2016

As we approach the end of another year, we often will reflect on how our year has gone and start plans for making our next year even better. Often our plans might include some high level fitness related goals, such as:

I want to be stronger in 2016

I want to be more fit in 2016

I want to run up stairs 2016

I want to walk taller in 2016

I want to touch my toes in 2016

I want to run my first 5K race in 2016

Whatever your own goals may be, you'll need a solid plan to reach them! 

Here are FITMOM's  top FIVE tips that you can use to help you live your healthiest life in 2016:

1. Find Something you LOVE

One of the most important gifts you can give to yourself is doing something you LOVE. If you don't love it, you won't do it. It's as simple as that. 

2. Schedule it and Find a Babysitter

Whether it's a weekly class that you love or an evening run with friends, you need to put it in your schedule and block off the time. It can be really hard when you have small children to get out of the house in the evening, especially if your partner travels or is a shift worker. One of the best things you can invest in is a neighbourhood babysitter. Ask around and you'll find lots of teenagers looking to earn some extra money through babysitting. Teach them the routine and have them try it out with you around first. You'll wonder why you didn't do it sooner!

3. Make it Social

Find some friends and join a fitness class together. It's a great way to stay in shape and keep up with each other! One of the biggest benefits of a FITMOM class is that, even if you join with a friend, you will always leave with many more. Knowing that you're meeting a friend helps keep you accountable and gives you incentive to get out the door, even when you don't want to.

4. Track your Progress

There are many ways you can measure your progress. If you're running you can track how far you're going and how fast you're going. If you're doing a bootcamp class, you can track how often you're attending and how long it takes to recover each week. If you're doing a yoga class, you can track how hard it is to do certain poses each week. You can also take measurements periodically. If you've set a goal that you would like to work out twice a week, then writing it down in your calendar will help you identify whether you've met your goal or not.

5. Make it Achievable

It's never fun to fail at something, so when you set your fitness goals, keep in mind how your life is currently working. If your goal is to get out 5 times per week for 1 hour each day, but your job is very demanding and you tend to work many extra hours, this may not be realistic. Start by thinking about what you can realistically commit to. If it's only once per week for 45 minutes, that's a great start. It's always easier to add things one at a time than to add many chunks all at once without a good plan to achieve it.

We hope you find these tips helpful in developing your own fitness plan for 2016! Leave us a note on Facebook to let us know how you're planning to accomplish your fitness goals next year! And check out the FITMOM schedule to see if one of our classes fits your needs. We'd love to see you there!

Introducing the MAMA CODE

At FITMOM we believe in moms. In our 16 year history Andrea Page’s Original Fitmom programs has served and supported over 10,000 women and their families. Through our own personal experiences as mothers and countless hours spent listening, supporting and getting to know our clients, we have learned a thing or two, so this weeks blog post is about sharing some of what we know with you.

This November, during our M.A.M.A. month we wanted to introduce you to our Mama CODE.  It stands for Connect with Community, Opportunities for Self Care, Diet & Nutrition and Exercise.  The MAMA CODE are FITMOM’s Best Practices.   We know that these 4 pillars help to create a strong foundation to build a happier, more confident mother.  Some of these objectives are easier to attain than others.   We also recognize that this can be even more challenging if a woman is dealing with any emotional issues in the postpartum period, including postpartum depression and anxiety.   

Over the next few weeks we hope you consider adding the CODE to your mothering experience. Spend a few minutes thinking about each of these categories and think about the steps you can take to ensure that each one has presence in your own life.

Connect with Community.  What does that look like for you?  For many motherhood can often be an overwhelming and isolating experience.  More of us are separated by distance from our immediate families.  Grandparents may not be able (by choice or circumstance) to offer hands on support.   

Getting out of the house with your baby can be a challenge, but meeting other mothers and exploring the services that your community has to offer can help make your maternity leave experience more enjoyable.  Public Health, Libraries and the Ontario Early Years Centres all offer free programs & support groups to mothers.  Find a local group or class that you would like to attend and book it into your calendar.  

Finding activities that you enjoy will help to make this a habit and give you something to look forward to, especially in the colder months.  If there is a program that interests you BOOK IT today!  

Opportunities for self-care.  This one is a doozy!  However, we can’t stress enough how important it is for you to be kind to yourself, often! The job of mothering is 24/7 and if you don’t take a few moments to fill your cup, you will be left feeling depleted.  

Why not get started right now! Grab a notepad and write down 2-3 things that you like to do just for you.  Is it enjoying a cup of tea curled up with a magazine or Netflix?  Perhaps it’s meeting a good friend for coffee or practicing meditation.  Once you identify what you like to do, then pull out your calendar and book it.  

Next tell your partner ‘This is what I need”.  Often we anticipate that our partners will just encourage us to take the time to reboot, but if you don't tell them this is what you need, they don’t think there is a problem, or they just assume that you take that time during the day with baby (yeah-right!).  

Mother’s need consistent and regular breaks from the responsibility of motherhood.  Let your partner help you.  If he is unable or unwilling then consider asking a friend and return the favour back to her.  

Diet & Nutrition can be a beast of its own, and there is an element of planning or preparation that is often involved to make eating well a reality.  So how can we make this better?  

Andrea, the founder of FITMOM, spent a few years living in Alberta.  In her community most of the spouses worked at the oil rigs and would spend much of their time away.  As a result the women were often left on their own, but how they handled this inspired Andrea greatly.  She observed women mothering in community and a return to that philosophy of “it takes a village”.  These women supported, cared and loved one another in a way that our modern society has drifted from.  They often gathered together weekly to prepare meals.  One woman would host, the children would be contained, entertained by older siblings or held by those with free hands as the group prepared healthy meals for the week.  We think this is a fun way to make healthy meals, reduce workload and provide an opportunity to support and care for each other.  Is this something you can make happen?  

Finally, how can Exercise be a part of your daily (or weekly) experience?  All of the research shows that when women engage in regular exercise (3-5 times/week) they have an improved mental state, can tolerate stress better, see an improvement in sleep patterns and have more energy to complete daily tasks.  

Making exercise happen can take a little planning, but it is definitely doable!  The first step is to book it into your calendar.  Exercise has to be a priority, and you should treat it like any appointment you have.  Find a class you like, register and pay for it, and then go. If group classes aren’t your thing than make the commitment to get out for daily walks.   

We often wait for motivation to inspire us to get out there, but that’s not how motivation works.  When it comes to exercise sometimes you often have to drag yourself to do it.  Often putting on your running shoes is the hardest part.  But once they’re on, you are halfway there, just continue out of the house.  As you continue to make regular exercise a part of your daily or weekly routine the habit becomes established and then you will see an increase in motivation.     

As the month of November continues, we want to hear from you!  Please share your stories on how you apply the CODE to your life.  You can also make recommendations or offer suggestions on how others can integrate the CODE into their lives.  

With love,

Your FITMOM Leadership Team

Andrea, Jennifer & Sue

Welcome to M.A.M.A. month!

M.A.M.A. - Mental Health and Motherhood Awareness

November 2015

We, at FITMOM, have made November “Mental Health and Motherhood Awareness”Month – M.A.M.A.

Photo Credit: Trinaphoto.com 

Since 1999, when Andrea Page, founder of FITMOM Inc., had her first baby, she has been advocating for more support and awareness on the effects of mental health and its connection to Mothering.

Her personal experience with serious postpartum depression following the birth of her first son, Akua, makes her an ideal spokeswoman on an issue that touches so many families. Like most women dealing with mood disorders, she found a lack of support from both the professional community and her own personal network. Today, a lack of education, coupled with long waiting lists to access support, continues to be a barrier for many women to get the help they need.

Women’s Health Matters, a program operated by Women’s College Hospital in Toronto, cites maternal depression as one of the greatest threats to an infant’s development: “The first couple of years of life permanently set the stage for the cognitive, mental, and medical health of individuals. And, maternal depression is one of the greatest adversities an infant can face.” 

In August 2013, a research study released found that mothers in urban areas were almost twice as likely to suffer postpartum depression (10 % of reported cases vs 6 %).

Throughout the month of November, FITMOM will be sharing stories and resources about motherhood and mental health. We want to educate mothers, along with their family, friends, colleagues and community members who connect with or support families during the first 6 years of a child’s life.

Building a strong base of support within a community is a major step in creating a mother that is healthy and strong. By creating awareness and sharing tips on how to build an effective and healthy network, we hope to shed the stigma that is attached to women’s mental health and to impact and teach communities the simple steps that can have a positive effect on moms and babies everywhere:

 1.    A mother needs to be mothered. She needs to be nurtured by others, listened to, and cooked for. She also needs space to deal with the emotional and physical changes after birth and time to adapt to her new responsibilities as a parent.

2.    A mother needs extra support to sleep. Excessive sleeplessness is directly linked to postpartum depression.

3.    A mother requires frequent breaks from responsibility. This time away does not make her weak but rather, restores and replenishes her.

4.    A mother needs a community surrounding her. Historically, child rearing was a community concern. Our busy and sometimes over-scheduled lives have impacted our ability to form ‘villages’ that support families effectively. Returning to these community roots has a far reaching, positive impact.

5.    A mother needs permission to be human. She needs to be relieved from the pressure to achieve “supermom” status. A shared responsibility to nurture with support and time to invest in self-care should be a priority. Anything else leaves a mother and her children vulnerable.

During the month of November, we'll be sharing our M.A.M.A information on our Facebook page every few days. Please look out for our posts and share them with other women who may be experiencing similar feelings. Please feel free to get in touch with any questions or comments you might have.

Gentle exercises for postpartum recovery

In the early days and weeks postpartum a new mama and her family should be focusing on adjusting to new sleeping patterns (sleeping when the baby is sleeping), spending time skin to skin to establish breastfeeding and learning and responding to a new infants cues.  

Taking these steps helps to boost confidence in parenting, promotes rest which is essential to recovery after birth and allows for natural attachment and bonding to take place between a new baby and her parents.

If you have had an uncomplicated vaginal delivery, most women are usually able to resume low-impact exercises by 6 weeks postpartum.  Cesarean birth or a more complicated vaginal birth often requires more time to heal, typically women are able to resume exercising by  8-10 weeks postpartum.  

It is recommended that your Care Provider clear you for exercise prior to resuming a structured fitness program.  Keep in mind that every woman recovers differently, it's important to listen to your body. Start slow and gradually increase time and intensity.

Gentle stretching and isolated abdominal exercises are usually safe to resume soon after giving birth. As you continue to recover, you can gradually resume exercise, especially if you were exercising regularly prior to delivery. It's best to take it day by day and only do what you can, being mindful not to push yourself too hard.  

Below are some gentle exercises that may be of benefit to you in the early days and weeks after baby.

Looking after a baby is hard work!  Be kind and gentle to yourself as you adjust to the new responsibilities and the demands that parenting requires.

Why workout with your kids?

Bonding through baby wearing

At FITMOM we are big supporters of exercising with kids in tow.  

Our FITMOM+Baby classes incorporate baby wearing giving mom and baby the opportunity to connect and bond through movement and touch.  Through these activities baby's learn about the world around them.  

Physical contact allows a baby to explore the world around them, communicate their needs and wants, enhances attachment and improves their emotional well being.

Babies and older children are naturally active and we want to do everything we can to encourage this!  This is why I am so excited to introduce  our FITMOM+Toddler fitness classes.  These classes are a spin off from our popular FITMOM+Baby classes, but tailored to meet the needs of growing tots!

The FITMOM+Toddler classes will foster a toddlers natural desire for movement while mimicking mommy and using fun analogies of animals and familiar objects to

Just like Mom!

entertain them.

Benefits of regular exercise for young children include:

• an increase in self-esteem & confidence
• a lifelong commitment to regular exercise because it was introduced at a young age
• reducing the instances of obesity and decreasing the risk of serious illnesses

FITMOM+Toddler classes start Tuesday October 13th in Oshawa.  Register at www.fitmomfitness.com/durham. Perfect class for moms + tots with baby siblings :)

  





 

Why fall is a great time to get fit

It feels like summer has just begun... and yet the fall starts creeping up on us so quickly! Summer is a great time of the year. The weather is hot and sunny, there's no school, everyone is going on some kind of vacation and it's a time where you just want to take it easy. But, summer is also a time that can wreak havoc on your fitness and nutrition plans as you enjoy your vacations, your time at the cottage, your outdoor activities or you just plain have fun. If this is the case for you, here are some great reasons why the fall is the perfect time to get fit: 

 1. Life becomes a little bit easier to schedule: The kids go back to school and summer vacations in the office are finished (you're no longer having to cover for your office mate while they're on vacation!). Routines are reintroduced and parents are feeling recharged after their summer holidays (hopefully!). Everyone is excited about the new and exciting things that are being planned for the upcoming year. 

2. The weather is more cooperative: It's getting a bit cooler, but there's still some daylight in the early evening making outdoor activities quite pleasant. If you're exercising outdoors, you'll experience the beautiful fall colours as the leaves begin to change and you'll find breathing a bit easier with the cooler temperatures. If you're exercising indoors, the days are still long and it doesn't ever seem too late when there's still daylight! 

3. You can build it into your routine: Now that your holidays are over, it's time to make fitness part of your weekly routine. This is easy when so many programs are starting up again! If you need a class to get you going, you can register for it and put it in your calendar. Once you start going, it takes about 30 days to make it a habit, so there's plenty of time before the next holiday (Thanksgiving!) rolls around. By the time the Christmas holidays arrive, your fitness habits will be fully integrated into your schedule, you'll be feeling great and there will be less risk of over indulging during the holidays. 

4. It's the planning season: At many workplaces, fall is the time planning for the next calendar year gets into full swing. Budgets are made, performance metrics are created and both personal and corporate goals are set. Why not plan for your fitness needs at the same time? 

5. It's never too late to start! Why not this fall? You can do it! Regardless of why you decide to kick start your fitness regime this fall, always remember the way you feel post workout and use that as your motivation to keep going each week! 

This article was written by Susan McDonald, owner and operator of FITMOM Ottawa.

Practicing self-care

"Life moves pretty fast.  If you don't stop and look around once in a while you might miss it"

-Ferris Bueller

Life has been moving pretty fast lately.  Like all of you my plate is pretty full.  There are lots of very exciting things coming down the pipelines for FITMOM Durham this fall, including the 5th anniversary of FITMOM in Durham region.  I am also heavily involved with the planning and co-coordinating of a local community event for new and expecting families in our community and there are some exciting opportunities for expanding my classes and other programs.    This is all pretty exciting, but I am also beginning to notice a few 'weird' signals that my body is feeling the tolls of a very busy life.  I have a very suspicious feeling I am suffering from Adrenal Fatigue - and these days, point me in a direction of a woman/mom who isn't.  Adrenal Fatigue is a hormonal imbalance that is fulled by an increase in stress hormone 'cortisol'.  Our bodies natural fight or flight response is always "on".   The truth is, you can only run on an empty tank of gas for so long, and then you burnout.  Since I am not there (yet) I am taking some pretty big steps to harness my energy, calm my state of mind and ALLOW these really cool things to take place.  

So here are some of the things I am doing to look after & nourish myself inside and out:

-Working with a good friend & client Kim, founder of Appreciating Health.  She's going to help me get better control on my diet and make some recommendations  because I am clearly depleted in some essentials. I know for sure my feratin (Iron) levels are redonculous and very low, but I am sure there are some other essentials vitamins and minerals I am not getting through my diet.  So for the next 5 days I am doing a food diary and look forward to hearing what she has to say- Knowing full well that my consumption of Kraft Peanut Butter may not be ideal as the staple of my diet.....

-Making an appointment with my family Doctor for my PAP test - because the government keeps sending my gentle reminders I am overdue. I am also requesting a full work up of blood work to see where my levels are at.

-Making an appointment with a local Naturopathic Clinic, because I KNOW my family Doctor will roll her eyes at my suggestion of Adrenal Fatigue & other hormonal imbalances I am experiencing.  I also KNOW that the local ND's will take my concerns as legitimate and can likely make some suggestions on how to get my hormones back on track.

A pretty office space is essential!

-Creating a space that I can actually be productive in, no more working from a small desk on the main floor of my house.  I am cultivating a space that will be truly mine, that will allow me the freedom to be creative but also help to set up boundaries so that I don't feel I am working all the time and not getting anywhere.  Hello - Regular office hours, and a space that is functional and Pretty!

-Finally I am going to start meditating.  This is probably the hardest thing for me to do, yet it is the one piece that is essential to quieting the crazy vibrations in my body and to harness that energy and put it to better use.  My lovely friend Gillian, who owns The Spa on King, and is a self-proclaimed "Spirit Junkie" has encouraged me and she has offered to help me.  For starters she has made a great recommendation for a fabulous app called 1 Giant Mind.  The App is free and provides guided meditation for newbies like me. I know I can call on her (and the other amazing women I know who already practice meditation to help me when I get stuck).

In January I picked a word to set my year up with a purpose and to reach some goals.  The word I picked was STRETCH.  I picked the word because I really wanted to stretch physically - so now I am a foam rolling Diva and am feeling so fantastic. But I also picked the word because I wanted to be open to new experiences.  It's funny how words creep in to other areas of your life, I can see myself stretching in other ways, and possibly the best way- stretching  to put self-care at the top of the list.  You know we constantly encourage that for all of our FITMOM members, and now it's time for your coach to do the same.

Amazing things happen when you step out of your comfort zone.  When you're ready, what will you do?

Last week my family had a wonderful and active holiday in beautiful Bancroft.

Not one to rest on my haunches for too long, I was very active enjoying the beautiful outdoors all week long.

We look pretty relaxed in this photo, but we were walking at a clip!

I started each day with a 5k walk along the cottage road listening to the birds and crickets and spotting a deer and a fawn along the path.   On some occasions the kids joined me for my walk, but I often went out on my own and took the opportunity to recharge and connect with nature every day. In fact, I made it a point to leave my devices behind and walk with no music, or GPS tracking to map my distance- a big change from previous years.  Over the weekend my sister and law and a friend joined me. Here's a selfie we took :)

Doing some resistance work on the deck!  I had a great view of the lake.

After my walks I would do a mini circuit with the resistance band I packed, the only equipment I ever take with me when I travel.

This lovely sequence was topped off daily with a swim in the lake to cool off and hang out with the boys. 

Not the best picture, but proof we were on the lake!

We also rented some kayaks to play with this summer and I have found that I really love this sport.  It is physical and challenging at times, but to be connected so closely to the water was amazing.  It was also great to see my oldest son enjoy the freedom of the kayak. He was a natural in the water and we would often head out for some time alone to explore the nooks and crannies of our lake.





Swimming was a great way to recover from all of the hard work of paddling.  I just had to share this photo of my youngest that my SIL captured.  I may have to frame it and hang it on the wall!  It's a keeper.

Ready for a swim!

Now it's back to work and back to our routine.  I am so glad that we all had such a fun holiday connecting as a family and being active in the summer sun.  Expect a few exciting additions to the class schedule this fall and stay tuned for some exciting celebrations!

Core Restore: A workshop for moms.

Join us this fall for our most popular workshop.

In this session you will learn the Do's and Don'ts to restore your abdominal muscles after birth.

No more crunches, jack knifes, leg lifts or bicycles. Toss out the old, traditional abdominal exercises and learn the simple and effective exercises that can help improve your posture, flatten your tummy and strengthen your pelvic floor.

After this workshop you will:

• learn how to assess yourself for abdominal separation
• learn appropriate exercises to strengthen your core without crunches!
• receive your own personal ebook with corrective exercises to follow 
• receive a password protected link to video tutorials demonstrating the corrective exercises
• one complimentary pass to any FITMOM Durham class

Register at www.fitmomfitness.com/durham or email Jennifer at fitmomdurham@hotmail.com

Spaces are limited

$25+hst/person
Baby's & Toddlers Welcome

No crunches, no problem!

Each week at our FITMOM classes members approach me and ask a number of fitness related questions, from the best stretches to alleviate tight muscles to knee strengtheners and hip whittlers, but the most popular discussion above all is how to train their core effectively and without crunches.

Today I thought I would share my favourite, crunch-free abs.  Some of these exercises may not be suitable for women with abdominal separation.  Abdominal Separation or Diastasis Recti (DR) is a separation of the rectus abdominus muscles into left and right halves and is caused by an increase in intra-abdominal pressure. The separation occurs at the Linea Alba which is connective tissue at the front of your abdomen.  As pressure increases, the tissue stretches and weakens to form a diastasis.  Pregnancy, posture & alignment, previous & untreated DR, repetitive crunches and genetics can also contribute to the separation.  

New research confirms that 100% of women have some level of separation present in the 3rd trimester.(Gillard & Brown 1996, Diane Lee 2013).   After a woman gives birth her body starts to heal & repair itself.  At FITMOM we recommend you do a self-assessment between 2 & 4 weeks post partum and again at 6 weeks.  Many  women continue to have a gap at 8 weeks post-partum. (Coldron et al 2008, Liaw et al 2011) If it is not addressed, the gap remains unchanged one year later.  

DR often presents itself as "mommy tummy" - where the abdomen protrudes and people often assume a woman is still pregnant.  You may also notice a coning or doming of your tummy, especially when you are lifting yourself up after lying down, 

Naturally a person would assume that the way to fix this problem is to resume traditional abdominal exercises, like crunches. Unfortunately doing so only makes the condition worse.  
If you are concerned that you have Abdominal Separation you should find a professional who can help you restore your Core. FITMOM fitness offers a Core Restore Workshop- either done privately or a small group.  Contact us today to book your session.

However, if you have addressed your abdominal separation, but you are looking for some crunch-less abs, here are a few of my favourites.

Standing monkey bends

Plank with leg swing- done best with a cheeky toddler/kid "motivating" you from below!

Down Dog Reach

Reverse Table Top Toe Taps- check out how the boys "helped"-lol

Staying cool

We have been waiting most of the year for it, and it has finally happened: the hot, summer weather has arrived!  Exercising outdoors in the summer months is what I love so much about the FITMOM program.  It's wonderful to be able to offer a fully functional outdoor fitness program for mom's and babies.  We all enjoy the sunshine and the great outdoors, but exercising outside also has it's challenges, especially when it is hot & humid.  So in celebration of the warmer weeks here are some great tips to help you keep your cool this July!

Stay hydrated. Remember to drink at least 1 big glass of water before leaving for class and do not forget water to sip during too.  It's best to avoid sports drinks and other sugary liquids, those options are better reserved for longer (>60 mins) & more intense workout sessions.

Wear light, breathable clothing.  Avoid wearing very dark colours as they attract the suns rays. Choose fabrics that have ventilation or moisture wicking technology that draws sweat away from your body.  Embrace shorts!  Long pants and lots of layers increase your chances of over heating.  Those squats and lunges are paying off  so show off those strong legs.

Shade is our friend, so I am always on the lookout for cooler spots for us to tuck into giving you and your entourage (baby) the opportunity to get out of the direct sun.  It's always good to remember to bring a blanket, towel or yoga mat to class to keep you out of damp grass or dirt. 

Go slow.  This is especially important if you are not used to exercising outdoors.  It takes your body about 2 weeks to acclimatize to the temperatures.  A sign that your body is adjusting well to the temperature increase is sweating sooner (remember, sweat is your body's natural way to cool itself) . Pacing yourself during your workout also ensures that you stay safe & comfortable.

When you need to cool off quickly try these tips:

• Pouring cooler water over your forearms can help to reduce your body temperature
• Place a cold pack/ or cold water bottle on the back of your neck
• Bring a water bottle to spritz your face and a fan to help cool you down

Warning signs to pay attention to when exercising outside include feeling dizzy, faint or nauseated.  If you experience those symptoms stop your workout immediately, seek shade or cooler temperatures and drink water.  Heat exhaustion and/or heatstroke can come on quickly.  Cramps in legs, stomach and arms should not be ignored and should be addressed to prevent further distress. The number one priority for addressing heat exhaustion is to cool the body's core temperature.,  The suggestions listed above are a great starting point, Seek medical attention if the symptoms persist. Exercising in groups/pairs in hotter climates is also a safety protocol, avoid exercising on your own in extreme temperatures.

Exercising in the great outdoors is a great way to change up your routine and keep things fresh, but you should always be cautious and aware of your surroundings and modify or adapt to your environment when necessary.

Here's to staying cool.  See you at your next StrollerStrength or FITWOMAN/FITMOM2Be class.  

10 reasons to get make it to your FITMOM class today

Sometimes you need a little extra motivation to make it to class.  Here's 10 reasons why you should make it to your FITMOM class today!

1. Your feel good endorphin's will start to kick in during your workout and you'll leave feeling happier.

2. You'll see some of the mom friends you've just met and haven't had a chance to exchange contact info with yet.

3. It's wonderful to have the opportunity to exercise outside.

4. Getting out of the house is a great way to break up the day.

5. The babies all enjoy seeing their friends at class too.

6. Even if you are dragging yourself out of bed this morning, after 10 minutes at FITMOM, you will be happy that you did (see point number 1).

7. You can ask me or any other mom for face to face advice on which ever parenting subject is perplexing you today and leave with lots of options to choose from.

8. Remember how much fun you had last class?  Let's do it again!

9. Your body will thank you (maybe with a bit of muscle soreness...).

10. Each time you attend a FITMOM class you renew your commitment to your health & wellness.  A great gift for you and your family!

What to expect at a FITMOM Durham StrollerStrength Class

Mommy on the move!

Are you curious about our outdoor FITMOM Stroller Strength classes?   These classes take place outdoors from May -September and are the best way to get in shape after baby.  

The classes are also lots of fun!  This is really great, because we know how important it is for exercise to be fun.  The more fun it is, the more likely you are to maintain your commitment.  

Each week we meet in the great outdoors for a 60 minute fitness fiesta.  Stroller Strength classes combine strength & cardio conditioning using local trails, park benches, your stroller, resistance bands, stairs & hills and babies too.  




Each class is unique, so you never get bored because you never know what we're going to do! We keep the babies on the move and help our mamas get into their fitness groove.  

Exercises are modified to meet your individual fitness levels.   It's group training with a personal touch.  

FITMOM classes are also a great way for you to meet other AMAZING mom's who live in your community.  We get mamas from Ajax, Pickering, Whitby, Oshawa, Courtice, Brooklin & Bowmanville.  

It's a guarantee that you will work hard & you will sweat, but we will make sure that you also train safely & effectively.  We pay special attention to  form, alignment and body mechanics. We teach you how to perform an exercise correctly, which will help you get stronger faster and reduce the likelihood of injury.

Seated Baby Bicep Curls

You will also receive a tremendous amount of support not only from me, but from the members of the FITMOM community.  We share tips on sleep, nutrition for mom & baby, wellness, self-care, and local community & family events to enhance your maternity leave experience. 

Our classes are affordable.  The class pass allows for flexibility so you meet your personal fitness goals AND balance any summer vacation you may have planned.

FITMOM classes are well known for the quality & type of experience we cultivate each with our members, our community and the families of Durham Region. 

FITMOM has been the leader in prenatal & post-partum fitness for over 15 years . Our founder, Andrea Page was a contributing editor for the SOGC's publication "Healthy Beginnings" a guide released for health care providers and consumers. 

We have been delivering FITMOM classes in Ajax, Pickering, Whitby & Oshawa since 2010. During this time we have worked with hundreds of women across Durham Region helping them to achieve their health & fitness goals and supporting them to maintain a healthy pregnancy and positive post-partum experience.   

All FITMOM coaches maintain a high level of knowledge and specialty training in prenatal & post-partum health & wellness.

A 10 class pass is $99+hst and can be used towards any class or location on the schedule. We offer rolling admission, so you can start anytime.  Register today at www.fitmomfitness.com/durham or email fitmomdurham@hotmail.com 

Come on out and join us.  A fitter, stronger mama is in your future :)

Step-Ups on the Bench

Curious about your baby's development?

FITMOM Classes are very unique, not only do we have ongoing discussions regarding conception, pregnancy, healthy eating and exercise, but we spend lots of time learning about how our babies are developing.  Recently I met with a local Physical Therapist who specializes in infant and child development.  Today she shares her best practices for incorporating tummy time & the importance of gross motor skill development.

Baby on the move
Winnie Wong at kiddiemoves@gmail.com.

Ever wonder about your baby's rolling, sitting, crawling, and walking skills? Is it okay to wait it out if these skills are not showing up yet? All of these skills are part of gross motor skills, because they are movements of the arms, legs and body. Parents can help or hinder the development of these skills early on. Imagine if someone cooked and cleaned for you every day ever since you were a child, would you learn those skills without practice?

Babies need to move to develop their muscles and coordination. With the Back to Sleep recommendation, babies are spending a lot of time on their back from the day they are born. With the vast availability of exersaucers, bouncy chairs, Bumbo seats, jolly jumpers, car seats and strollers, babies can be "contained" too much. They are essential when parents need to shower, cook in the kitchen, do an errand, but they should be used in minimally. Very often, babies are not getting enough time exploring the world on their tummy. As a result, there has been an increase in babies developing flat spot on their heads from spending too much time with the back of their heads against firm surfaces. Some babies are learning to sit, roll, or crawl later simply from lack of exploration time outside of baby equipment. One of the key component early on is supervised tummy time while baby is awake. It helps develop neck and arm strength which will build towards pushing up and crawling and later on walking.

All babies develop at their own pace. Does it matter if mine is later than yours?

Most certainly babies develop their moving skills at different rate, just as some people are natural born athletes. However babies who are behind in developing their moving skills may warrant further check up with a doctor or health care professional. Perhaps the reason is due to insufficient floor time. Or maybe there is a medical reason. Walking is a huge milestone but not the end. Gross motor skills become more challenging as a child gets older, such as riding a bike, skipping, climbing stairs without hand support, and hopping. If a child is walking later than expected, he/she may also then develop the more advanced gross motor skills later.

What can parents do?

Some simple playmats on the floor and interesting toys can be the start to exploration. Tummy time can be built in from day 1 with baby being awake and laying on mommy and daddy's chest. When tummy time is incorporated daily from day 1, baby will gradually learn to tolerate it more and more.

When baby is learning to sit on the floor, parents can be a gentle support around baby's waist or back. Give the baby a chance to totter a bit to learn what movement means. If baby is always leaning against parent for support, the baby will not learn to use their own muscles to maintain sitting. Put toys in front and to the side of baby to encourage them to reach for them. Give them a chance to reach instead of just putting the toy in front or right into baby's hands.

When baby is learning to crawl, it is also a good time to teach him/her to crawl up the stairs (even if 1-2 steps) with supervision. It will build towards coordinating the arms and legs to move in different motions, and also for getting up to standing.

When should parents be concerned?

There is a large range of typical development, but if baby is developing outside of the general range, then parents should bring their concerns to their health care provider.

Here are typical physical development guidelines provided by pathways.org:

• By 3 months, while lying on tummy, baby is lifting and holding head up
• By 6 months, baby is using hands to support self in sitting, rolls from back to tummy, and accepts entire weight when standing with support.
• By 9 months, baby is sitting and reaching for toys without falling, moves from tummy/back to sitting, crawling on hands and knees with alternate arm and leg movement.
• By 12 months, baby is pulling to stand and cruising along furniture. Baby is standing alone and takes several independent steps.
• By 15 months, baby is walking independently and squats to pick up toys.

Signs to watch for as provided by pathways.org:

• At 3 months, while lying on tummy, baby has difficulty lifting head. Legs are stiff with little or no movement.
• At 6 months, baby is unable to hold head upright when sitting with support, arches back and stiffens legs when sitting with support.
• At 9 months, baby is using one hand predominantly, showing poor use of arms in sitting, difficulty crawling, inability to straighten back when in sitting or standing with support, cannot take weight on legs in standing.
• At 12 months, baby has difficulty getting to stand because of stiff legs and pointed toes, only uses arms to pull up to standing, sits with weight to one side, strongly flexed or stiffly extended arms, needs to use hands to maintain sitting.
• At 15 months, baby is unable to take steps independently, poor standing balance and falls frequently, or walk on toes.

If baby shows some of these signs above, then share your concerns with your child's doctor or health care provider.

Parents are often on the lookout for the sitting, crawling and standing milestones. One of the crucial one that gets missed is the ability to transition between sitting and tummy/hands and knees/back position by 9 months. Often babies are learning to sit by 6-9 months and may inadvertently be left in sitting for long periods of time on the floor. Some will figure out how to transition into hands and knees position, and some will continue sitting and eventually use bum scooting as a method to move. Crawling was once thought to be an optional phase of development. However its importance in hand and arm development is now being recognized, ranging from developing handwriting skills to hauling oneself out of the pool.

Where can parents get help? 
Parents can share their concerns with the baby's doctor or health care provider. Parents can also find Pediatric Physiotherapists who are licensed with the College of Physiotherapists of Ontario and has unique knowledge of child development. A Paediatric Physiotherapist will assess the baby to see how his/her development is compared to the typical range of skills. If a baby's skills is considered to be behind, the Physiotherapist can work with the baby and family to progress those skills.

For further information, please contact Winnie Wong at kiddiemoves@gmail.com.

5 Reasons to take advantage of the Unlimited FITMOM classes this summer!

Spring is finally here! After a gorgeous weekend spent outdoors I am sure we have more beautiful weather to come! To celebrate this great weather I hope you take advantage of our Unlimited Classes Promotion.  It's the time of year when all fitness providers are working hard to convince you to join their classes/gym, so you're likely trying to figure out: WHY should I join FITMOM and register for this promotion?

 1. Working out more than once a week has tons of benefits


Seeing results more quickly is one of the biggest benefits of being active more than once a week. It's well known that it takes four weeks for you to notice differences in yourself, eight weeks for friends and family to notice and twelve weeks for everyone else to notice. Committing to our Get FIT for Summer Promotion is a great way to show everyone else how hard you've worked!

Also, it's well documented that you'll begin to see dramatic improvements in your aerobic fitness and cardiorespiratory health when you are consistently exercising between two and four times per week.


2. You get to bring your baby/older children to class with you (or not!)

How great is it that you get to workout using your baby as resistance? As your baby grows, you'll use her weight to help you become stronger!

Our Friends at FITMOM Ottawa!

I know many moms who took FITMOM classes with their first baby and are excited to come back when they have their second (or third) baby, but either don't have care for their older children or school is out and kids are at home for the summer. Don't worry, you're welcome to bring your older children to class with you. Snacks and toys are a big help to keep them busy, but often big brothers and sisters want to just "workout" alongside (or on top of) their mommies!

You're also welcome to attend any of the daytime classes solo, if that's what works best for your schedule.



3. We're exercising in the great outdoors

FITMOM's in Oshawa (Lakeview Park)

We have experienced a long and cold winter this year, making it nearly impossible to get outside with our wee ones, so as the days get longer and the weather becomes warmer, most of us want to be outside enjoying every moment we can! Classes run in the sun and the rain, but lucky for us, all of our FITMOM Stroller Strength locations have lots of shade to keep your babies cool and some form of covered area to protect your babies from the rain.








4. You'll meet a great community of women

One of the BEST things to come out of my maternity leave all those years ago, was the friends I made. It was through my community of moms that taught me so much about family, babies and parenting, all in a very ad hoc way. When I had questions or concerns, these were the friends I turned to then, and still do today. I'm still hanging out with these moms and we're still bouncing advice off one another (although our questions and concerns have changed quite a bit from nine years ago!). I've seen many new friendships "born" at FITMOM classes!



5. The price is right

Register before Thursday May 14th and take advantage of our Unlimited Classes for only $180+hst.   The more often you can attend classes in a week, the lower your cost per class is. You can attend any class at any location between May 11th-August 15th, 2015.  The sale ends Thursday May 14th. After that you can purchase a 10 class pass for only $99+hst.

Register today on our FITMOM Durham Website