Experience a FITMOM+Baby Class

I am very excited about an upcoming event that is scheduled for Thursday May 7th at 10:30am.  I have partnered with Alana McClure, a wonderful local photographer, to bring you our very first Workout & Win: Captured Moments.  

The event is open to all current, past and future FITMOM members. Enjoy a fantastic workout with me and receive an amazing, professional, 'captured' moment from Alana.

Enter your favourite 'Captured Moment ' into our Grand Prize Contest!! The winner is going to get a pretty fantastic bounty!!!!!

The winner of the Workout & Win: Captured Moment contest will win:

•  A Free 8 week class pass to FITMOM Durham
•  A Complimentary session with Alana &
•  A $100 Gift Card to use towards Mommy Connections Durham's program

I can't wait to see the images that Alana captures and I wonder who the lucky winner will be? Maybe it will be you!!!

 

This event would not be possible without the wonderful support of Alana McClure Photography & Mommy Connections Durham who have both contributed to our Grand Prize Bounty!

 

Remember this event is free. Just bring your baby & your smile and please RSVP to the event page. A great opportunity to sample a FITMOM class. 

 

Visit our Facebook Event Page to RSVP!

15 Things you don't know about me

This month FITMOM will be celebrating 15 years of working with and supporting women during the biggest transition of their lives, motherhood!  To mark this anniversary I thought I would share 15 things that you may not know about me. 


1. I am a Gemini
2. I love the smell of rain and watching thunder storms on my porch, especially when accompanied by lightning.
3. My maiden name is Jocz.  Sounds like "Yotch", rhymes with Scotch.  Seriously.
4. I played Dorothy in my High School production of "The Wiz".
5. I received the nickname 'Rev' the summer I worked as a camp counselor.  It was bestowed on me because I used to talk so fast.
6. I think my brother is the funniest person I have ever met.  You would too if you met him.
7. I secretly want someone to throw me a surprise party.  Although my husband tells me I would not be surprised because I ask too many questions!
8. I broke my arm when I was 5 years old.
9. I am lucky to have many long lasting friendships. Some of which have spanned 32 years & counting
10. I have never started a BBQ, or cooked anything on one for that matter!
11. Making the decision to become self-employed was really easy for me.
12. I am afraid of heights, but I never used to be.
13. I am not artistic(in the classic sense) painting, drawing etc. makes me feel anxious.
14. I strive to make a positive and lasting impact on everyone I meet.
15. I am a knowledge seeker and love learning.

Just had a baby? Here are 5 best practices to follow!

I do a lot of thinking when I run and  today was no exception. 

I was thinking about the best things a new mom can do got to ensure her best recovery and be a FITMOM after baby.  So, below are 6 things you should do to look after yourself and stay healthy, fit and strong after baby.

The first is to make sure you get plenty of rest, and that you eat well and stay hydrated in the early weeks following the birth of your baby. Looking after a newborn is lots of hard work and we often overlook our basic needs as we tend to our new baby.  It is so important for family & friends to support this transition to motherhood by taking over household duties like cooking and cleaning and making sure a new mama is eating and drinking.

As you begin your recovery you can engage in some regular, easy walks with your baby.  A gentle and slow walk around the block is often enough in the early days post delivery.  Take it slow, especially if recovering from any perennial trauma or cesarean birth.  It is important that you don't overexert  yourself, just head out doors for 10 -15 minutes each day, slowly progressing to a longer duration. Gentle walking can help ease your muscles into recovery after all the hard work of labour and it helps to regulate bowel function and improve your sleep.  Regular walks are also good for baby because it helps them to settle into predictable routines.  Stretching is also really important.  Here's a link to our FITMOM video for recovery after childbirth.  You can begin to add in these exercises once your baby is 2 weeks old.  Always make sure to check with your OB/Midwife prior to engaging in any exercises.

Before you progress into a more structured fitness routine, usually around 6 weeks post-partum in an uncomplicated vaginal delivery or 8-10 weeks after a cesarean birth, you should have your Abdominals assessed for Diastasis Recti.  We do these checks at your first FITMOM class, but you can do it on yourself or your OB/Midwife or Physical Therapist can check for you.  If you have any core weakness, regardless of any separation, you should address it sooner than later.  A strong Core is essential for proper function and daily movement.

Have a pelvic floor assessment completed by a Physical Therapist with additional training in Pelvic Floor.  This simple exam can save you time, money and embarrassment.  Although urinary incontinence is common during pregnancy and post-partum (you pee a little when you laugh, jump or sneeze) it is not normal.  An assessment can be preventative and can save you from back pain, pubic pain, hip pain or even pelvic organ prolapse.  An internal exam is required BUT the amazing women who are trained in this field are non-judgmental, fully trained and are amazing at reducing any anxiety about the exam itself.  Your Midwives & OBBYN's do not check for the integrity of your pelvic floor function.  They will exam you to ensure that any injury has healed (meaning the stitches have dissolved, no infection etc), but only a pelvic floor therapist is trained in healthy muscular function of the pelvic floor. 

I highly recommend that you incorporate an element of strength training/resistance training to your cardiovascular program.  Did you know that women lose an average of 5lbs of muscle mass each decade?  This leaves us more susceptible to injury & increases our risk of osteoporosis.   So, if you want strong bones and want to prevent osteoporosis as you age, start lifting things up and down.  Also, women who incorporate strength training have more lean muscle mass and a higher metabolism which are pluses in my book :)  

Eat well.  Funny, but we are back to my first two points!    The life of a new mom is busy, so busy that you often forget to eat OR wait too long in between meals.  This is a terrible habit to get into because it puts your body into survival mode.  This means higher levels of cortisol (stress hormones) and can cause other hormonal levels to become unbalanced.  Make sure you have easy access to fruits, vegetables, protein and complex carbohydrates throughout the day.  A great snack is apple slices with natural peanut butter or carrots & cucumber with hummus.  Put these foods in highly visible areas and you will be more inclined to grab them when you are hungry vs. reaching for the chocolates.

Finally, it is important to rest.  Sleep is more broken these days, gone are the 6-8 hours of uninterrupted, glorious, deep sleep. So when your well intending family tells you during your pregnancy to sleep when your baby is sleeping, we're not joking!  If you can't sleep, then lie down with no distraction and just breathe deeply for 15 minutes.  Still find that hard? Pick a meditation app for your iphone or iPad, there are hundreds of free aps available on iTunes, so there is lots of choice out there, simply find one you like!

If you are able to put these things into practice I guarantee that you will have more energy, increased stamina, a better mood and you will be a FITMOM!

Is it safe to exercise when pregnant?

There are still tons of myths floating around that exercise during pregnancy is not safe, or that exercise is contributing to miscarriage in early pregnancy.  The reality is that there is no scientific evidence to link exercise with miscarriage, especially in low-risk, healthy women.  Certainly experiencing a loss is sad, disappointing and not the happy adventure that most couples are hoping for, however in most cases miscarriages are chromosomal in nature, so there is nothing a woman has done to cause it to happen.   We hope that the more women and families that know that exercising during early pregnancy is safe, the more they will be encouraged to start. 

Women who are planning to become pregnant are encouraged to begin a regular exercise program as they prepare to make other healthy lifestyle adjustments in preparation for a new baby.  Once you find out you are pregnancy then maintaining your exercise routine throughout your pregnancy will make you feel more comfortable and help to minimize the common aches and pains associated with pregnancy and will help you prepare for birth.  Recent studies have shown that babies born to exercising mothers have more lean muscle mass and healthier birth weight and stronger cardiovascular systems.  A mom who is fit also walks into labour with greater ease because her body will release more beta-endorphins, your bodies natural pain reliever, then her  non-exercising counterpart.

If you have been completely sedentary then it is recommended that you start with 15 minutes of regular and consistent exercise (like walking) building up to 30 minutes 5 times/week.

Activities can include walking, stair climbing, light housekeeping, yoga, swimming, and resistance training (with hand weights or bands). A fitness program that includes cardiovascular conditioning and muscle conditioning is of utmost importance because you will be better able to withstand the physical demands of pregnancy and improve your joint stability and alignment.   It is also important to include a stretching component, like yoga, into your schedule to open and release tension that is often accompanying pregnancy.

Women who are already physically active prior to becoming pregnant can continue with their regular program.  After 16 weeks you should no longer exercise lying on your back and your Core Conditioning program should be modified (no crunches) to accommodate your growing baby.

A good prenatal fitness program should be balanced and provide all of the above PLUS the ability to create a sense of community and connection with other women and pregnant moms. 

Here's a great video with current information about the do's and don'ts of exercising during pregnancy!

 

 

 

If you are pregnant and looking for more information regarding exercise during pregnancy, please do not hesitate to contact me!  Better  yet, consider joining our FITMOM2Be prenatal fitness program currently offered in Oshawa, ON Thursday evenings at the YWCA Durham.  For more information please visit our website www.fitmomfitness.com/durham