tag:blogger.com,1999:blog-57200715195223634922024-03-13T07:22:55.376-07:00FITMOM DurhamFITMOM Durham specializes in prenatal & mom and baby fitness classes in Durham Region (Ajax, Pickering, Whitby, Oshawa, Brooklin Courtice and Bowmanville)Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.comBlogger171125tag:blogger.com,1999:blog-5720071519522363492.post-55950233995342847932016-01-04T06:46:00.002-08:002016-01-04T06:47:33.236-08:00Embracing 2016<br />
<a href="http://3.bp.blogspot.com/-dCMTgzTyM1E/VoqFahH2-CI/AAAAAAAAAl4/x7S1UQIV8Jo/s1600/11146621_903847896345062_1702031755952438262_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="http://3.bp.blogspot.com/-dCMTgzTyM1E/VoqFahH2-CI/AAAAAAAAAl4/x7S1UQIV8Jo/s320/11146621_903847896345062_1702031755952438262_n.jpg" width="320" /></a><span style="font-family: Georgia, Times New Roman, serif;">The New Year is a popular time for many people to set some goals or intentions for the year ahead, especially when it comes to personal health and fitness. Here are 10 tips to help keep you on the right path to success!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">1. Be Realistic </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">The most common way to fall short of meeting any goal is by making it unattainable in the first place. For instance, resolving to NEVER eat your favorite food again is setting you up to fail. Instead, strive for a goal that is realistic and manageable, such as avoiding it more often than you do now.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">2. Plan Ahead</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Don’t wait to make your resolution on New Year’s Eve. Plan when you are in the mindset of setting goals.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">3. Outline Your Plan</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">4. Make a “Pros” and “Cons” List</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">5. Talk About It</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Don’t keep your goals a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who may have a similar goal and motivate each other.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">6. Reward Yourself</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">This doesn’t mean that you can eat an entire box of chocolates if your resolution is to eat a better diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new fitness clothing or by going to a movie with a friend.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">7. Track Your Progress</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">8. Don’t Beat Yourself Up</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take one day at a time.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">9. Stick to It</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Experts say it takes about <b>21 days</b> for a new activity to become a habit and <u><i>six months </i></u>for it to become part of your personality. It won’t happen overnight, so be persistent and patient!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">10. Keep Trying</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">What are your 2016 goals? I would love to hear them! </span><br />
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Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com1tag:blogger.com,1999:blog-5720071519522363492.post-74306753594064802682015-12-03T06:23:00.000-08:002015-12-03T06:23:19.307-08:00FITMOM's Top 5 Tips To Help You Live Your Healthiest Life in 2016<span style="color: #212121; font-size: 15px;"><span style="font-family: "georgia" , "times new roman" , serif;">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:</span></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">I want to be stronger in 2016</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">I want to be more fit in 2016</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">I want to run up stairs 2016</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">I want to walk taller in 2016</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">I want to touch my toes in 2016</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">I want to run my first 5K race in 2016</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Whatever your own goals may be, you'll need a solid plan to reach them! </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Here are FITMOM's top FIVE tips that you can use to help you live your healthiest life in 2016:</span></div>
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<b><span style="font-family: "georgia" , "times new roman" , serif;">1. Find Something you LOVE</span></b></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">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. </span></div>
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<b><span style="font-family: "georgia" , "times new roman" , serif;">2. Schedule it and Find a Babysitter</span></b></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">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!</span></div>
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<b><span style="font-family: "georgia" , "times new roman" , serif;">3. Make it Social</span></b></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">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.</span></div>
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<b><span style="font-family: "georgia" , "times new roman" , serif;">4. Track your Progress</span></b></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">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.</span></div>
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<b><span style="font-family: "georgia" , "times new roman" , serif;">5. Make it Achievable</span></b></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">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.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white;">We hope you find these tips helpful in developing your own fitness plan for 2016! Leave us a note on <a href="http://www.fitmomfitness.com/FitmomDurham" target="_blank">Facebook</a> to let us know how you're planning to accomplish your fitness goals next year! And check out the FITMOM </span><span style="background-color: white;">schedule to see if one of our classes fits your needs. We'd love to see you there!</span></span></div>
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Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-38015604108083658732015-11-09T11:39:00.000-08:002015-11-09T11:39:30.138-08:00Introducing the MAMA CODE<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; font-size: 11px;">
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<span style="-webkit-text-stroke-width: initial;">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.</span></div>
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This November, during our M.A.M.A. month we wanted to introduce you to our <i>Mama CODE</i>. 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. </div>
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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.</div>
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<b>Connect with Community.</b> 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. </div>
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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. </div>
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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! </div>
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<b>Opportunities for self-care.</b> 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. </div>
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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. </div>
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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!). </div>
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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. </div>
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<b>Diet & Nutrition</b> 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? </div>
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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? </div>
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Finally, how can <b>Exercise</b> 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. </div>
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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. </div>
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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. </div>
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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. </div>
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With love,</div>
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Your FITMOM Leadership Team</div>
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Andrea, Jennifer & Sue</div>
Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-809852096236944452015-11-02T06:19:00.001-08:002015-11-02T06:22:22.183-08:00Welcome to M.A.M.A. month! <div aria-label="Conversation" autoid="_rp_2" role="list" style="font-family: wf_segoe-ui_normal, 'Segoe UI', 'Segoe WP', Tahoma, Arial, sans-serif;" tabindex="-1">
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<b class=""><span class="" lang="EN-US" style="font-family: "arial";">M.A.M.A. - Mental Health and Motherhood Awareness</span></b></div>
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<b class=""><span class="" lang="EN-US" style="font-family: "arial";">November 2015</span></b><b class=""><u class=""><span class="" style="font-family: "arial";"></span></u></b></div>
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<span class="" lang="EN-US" style="font-family: "arial";">We, at FITMOM, have made November <b class="">“Mental Health and Motherhood Awareness”</b>Month – M.A.M.A.</span></div>
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<span class="" lang="EN-US" style="font-family: "arial";">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.</span></div>
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<span class="" lang="EN-US" style="font-family: "arial";">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.</span></div>
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<span class="" lang="EN-US" style="font-family: "arial";">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.” </span></div>
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<span class="" lang="EN-US" style="font-family: "arial";">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 %).</span></div>
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<span class="" lang="EN-US" style="font-family: "arial";">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.</span></div>
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<span class="" lang="EN-US" style="font-family: "arial";">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:</span></div>
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<span class="" lang="EN-US" style="font-family: "arial";"> </span><span class="" lang="EN-US" style="font-family: "arial"; text-indent: -18pt;">1.<span class="" style="font-family: "times new roman"; font-size: 7pt;"> </span></span><span class="" lang="EN-US" style="font-family: "arial"; text-indent: -18pt;">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.</span></div>
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<span class="" lang="EN-US" style="font-family: "arial"; text-indent: -18pt;">2.<span class="" style="font-family: "times new roman"; font-size: 7pt;"> </span></span><span class="" lang="EN-US" style="font-family: "arial"; text-indent: -18pt;">A mother needs extra support to sleep. Excessive sleeplessness is directly linked to postpartum depression.</span></div>
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<span class="" lang="EN-US" style="font-family: "arial"; text-indent: -18pt;">3.<span class="" style="font-family: "times new roman"; font-size: 7pt;"> </span></span><span class="" lang="EN-US" style="font-family: "arial"; text-indent: -18pt;">A mother requires frequent breaks from responsibility. This time away does not make her weak but rather, restores and replenishes her.</span></div>
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<span class="" lang="EN-US" style="font-family: "arial"; text-indent: -18pt;">4.<span class="" style="font-family: "times new roman"; font-size: 7pt;"> </span></span><span class="" lang="EN-US" style="font-family: "arial"; text-indent: -18pt;">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.</span></div>
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<span class="" lang="EN-US" style="font-family: "arial"; text-indent: -18pt;">5.<span class="" style="font-family: "times new roman"; font-size: 7pt;"> </span></span><span class="" lang="EN-US" style="font-family: "arial"; text-indent: -18pt;">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.</span></div>
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<span class="" lang="EN-US" style="font-family: "arial";">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.</span><span class="" lang="EN-US"> </span><span class="" lang="EN-US" style="font-family: "arial";">Please feel free to get in touch with any questions or comments you might have.</span></div>
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Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-23478603483404393502015-10-13T11:13:00.000-07:002015-10-13T11:27:12.663-07:00Gentle exercises for postpartum recovery <span style="font-family: Georgia, Times New Roman, serif;">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. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Below are some gentle exercises that may be of benefit to you in the early days and weeks after baby.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<br />Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-8212472632620755532015-10-06T11:49:00.003-07:002015-10-06T11:49:50.369-07:00Why workout with your kids?<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
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<span style="font-family: Georgia, Times New Roman, serif;">At FITMOM we are big supporters of exercising with kids in tow. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Our <a href="http://www.fitmomfitness.com/durham" target="_blank">FITMOM+Baby</a> 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. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Physical contact allows a baby to explore the world around them, communicate their needs and wants, enhances attachment and improves their emotional well being.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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 <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
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<span style="font-family: Georgia, Times New Roman, serif;">Benefits of regular exercise for young children include:</span><br />
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<li><span style="font-family: Georgia, 'Times New Roman', serif;">an increase in self-esteem & confidence</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">a lifelong commitment to regular exercise because it was introduced at a young age</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">reducing the instances of obesity and decreasing the risk of serious illnesses</span></li>
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<span style="font-family: Georgia, Times New Roman, serif;">FITMOM+Toddler classes start Tuesday October 13th in Oshawa. Register at <a href="http://www.fitmomfitness.com/durham">www.fitmomfitness.com/durham</a>. Perfect class for moms + tots with baby siblings :)</span></div>
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Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-76212514193136875032015-09-03T12:32:00.000-07:002015-09-03T12:32:30.428-07:00Why fall is a great time to get fit<h3 class="post-title entry-title" itemprop="name" style="font-stretch: normal; font-weight: normal; margin: 0.75em 0px 0px; position: relative; text-align: justify;">
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<span style="font-family: Georgia, Times New Roman, serif;">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: </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"> 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. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">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! </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">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. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">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? </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">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! </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">This article was written by Susan McDonald, owner and operator of <a href="http://www.fitmomottawa.com/" target="_blank">FITMOM O</a></span><a href="http://www.fitmomottawa.com/" target="_blank">ttawa</a>.</div>
Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-5815781497772748802015-08-27T07:44:00.001-07:002015-08-27T07:45:40.203-07:00Practicing self-care<br />
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<span style="font-family: Georgia, Times New Roman, serif;">"Life moves pretty fast. If you don't stop and look around once in a while you might miss it"</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><i>-Ferris Bueller</i></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">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 <a href="http://www.fitmomfitness.com/durham" target="_blank">FITMOM Durham</a> 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 <a href="http://www.womenshealthnetwork.com/adrenal-fatigue-and-stress/common-adrenal-fatigue-symptoms.aspx" target="_blank">Adrenal Fatigue</a> - 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. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">So here are some of the things I am doing to look after & nourish myself inside and out:</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">-Working with a good friend & client Kim, founder of <a href="http://appreciatinghealth.com/" target="_blank">Appreciating Health</a>. 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.....</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">-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 r</span><span style="font-family: Georgia, 'Times New Roman', serif;">equesting a full work up of blood work to see where my levels are at.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">-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.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">-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!</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">-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 <a href="http://www.thespaonking.com/" target="_blank">The Spa on King</a>, 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 <a href="http://www.1giantmind.org/" target="_blank">1 Giant Mind</a>. 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).</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">In January I picked a word to set my year up with a purpose and to reach some goals. The word I picked was <i>STRETCH</i>. 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.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Amazing things happen when you step out of your comfort zone. When you're ready, what will you do?</span></div>
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Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-38062050909827400532015-08-17T19:02:00.000-07:002015-08-17T19:02:25.899-07:00<span style="font-family: Georgia, Times New Roman, serif;">Last week my family had a wonderful and active holiday in beautiful Bancroft.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Not one to rest on my haunches for too long, I was very active enjoying the beautiful outdoors all week long.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">We look pretty relaxed in this photo, but we were walking at a clip!</td></tr>
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<a href="http://4.bp.blogspot.com/-E9YkPF0gYbI/VdKJ8ZQw9zI/AAAAAAAAAhs/iYG695lV060/s1600/5k%2Bwalkers.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Georgia, Times New Roman, serif;"></span></a><span style="font-family: Georgia, Times New Roman, serif;">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 :)</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;">Doing some resistance work on the deck! I had a great view of the lake.</span></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">This lovely sequence was topped off daily with a swim in the lake to cool off and hang out with the boys. </span><br />
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<tr><td class="tr-caption" style="text-align: center;">Not the best picture, but proof we were on the lake!</td></tr>
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<a href="http://2.bp.blogspot.com/-bsRYGufK2iQ/VdKP8Wm3MvI/AAAAAAAAAiA/-HPdoX2A2XA/s1600/jenbenkayak.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Georgia, Times New Roman, serif;"></span></a><span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-IMeoUfdY5Xc/VdKKF4qBoTI/AAAAAAAAAh0/2Zu4HRLpVr0/s1600/Jakob%2Bswims.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" height="180" src="http://1.bp.blogspot.com/-IMeoUfdY5Xc/VdKKF4qBoTI/AAAAAAAAAh0/2Zu4HRLpVr0/s320/Jakob%2Bswims.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;">Ready for a swim!</span></td></tr>
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<br /><span style="font-family: Georgia, Times New Roman, serif;">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!</span><div>
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Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-13396350450901705482015-08-09T19:06:00.000-07:002015-08-09T19:13:05.371-07:00Core Restore: A workshop for moms.<a href="http://4.bp.blogspot.com/-7z8LJhPpaOo/VcgF9f3tTUI/AAAAAAAAAhQ/unTF8cB0uf4/s1600/SALE%2B%25283%2529.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-7z8LJhPpaOo/VcgF9f3tTUI/AAAAAAAAAhQ/unTF8cB0uf4/s400/SALE%2B%25283%2529.png" width="282" /></a><span style="color: purple; font-family: Georgia, Times New Roman, serif;">Join us this fall for our most popular workshop.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; color: #141823; line-height: 18.7600002288818px;">In this session you will learn the Do's and Don'ts to restore your abdominal muscles after birth.</span><br style="background-color: white; color: #141823; line-height: 18.7600002288818px;" /><br style="background-color: white; color: #141823; line-height: 18.7600002288818px;" /><span style="background-color: white; color: #141823; line-height: 18.7600002288818px;">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.</span><br style="background-color: white; color: #141823; line-height: 18.7600002288818px;" /><br style="background-color: white; color: #141823; line-height: 18.7600002288818px;" /><span style="background-color: white; line-height: 18.7600002288818px;"><span style="color: purple;">After this workshop you will:</span></span></span><br />
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<li><span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; color: #141823; line-height: 18.7600002288818px;">learn how to assess yourself for abdominal separation</span></span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; color: #141823; line-height: 18.7600002288818px;">learn appropriate exercises to strengthen your core without crunches!</span></span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; color: #141823; line-height: 18.7600002288818px;">receive your own personal ebook with corrective exercises to follow</span><span style="background-color: white; color: #141823; line-height: 18.7600002288818px;"> </span></span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; color: #141823; line-height: 18.7600002288818px;">receive a password protected link to video tutorials demonstrating the corrective exerci</span><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; line-height: 18.7600002288818px;">ses</span></span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; color: #141823; line-height: 18.7600002288818px;">one complimentary pass to any FITMOM Durham class</span></span></li>
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<span style="font-family: Georgia, Times New Roman, serif;"><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; line-height: 18.7600002288818px;"><br />Register at <a href="http://www.fitmomfitness.com/durham" rel="nofollow nofollow" style="color: #3b5998; cursor: pointer;" target="_blank">www.fitmomfitness.com/<wbr></wbr><span class="word_break" style="display: inline-block;"></span>durham</a> or email Jennifer at fitmomdurham@hotmail.com<br /><br />Spaces are limited<br /><br />$25+hst/person</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; line-height: 18.7600002288818px;">Baby's & Toddlers Welcome</span></span>Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-32797863458844396502015-07-17T09:58:00.000-07:002015-07-17T10:35:03.641-07:00No crunches, no problem!<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Today I thought I would share my favourite, crunch-free abs. Some of these exercises may not be suitable for women with abdominal separation. <a href="http://fitmomdurham.blogspot.ca/2014/03/abdominal-separation-ensuring-optimal.html" target="_blank"> 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.</a> 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. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">New research confirms that 100% of women have some level of separation present in the 3rd trimester.<i>(Gillard & Brown 1996, Diane Lee 2013). </i>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.<i> </i>Many women continue to have a gap at 8 weeks post-partum. <i>(Coldron et al 2008, Liaw et al 2011)</i> If it is not addressed, the gap remains unchanged one year later. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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, </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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. </span><br />
<span style="font-family: Georgia, Times New Roman, serif;">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. <a href="http://www.fitmomfitness.com/durham" target="_blank">Contact us today to book your session.</a></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">However, if you have addressed your abdominal separation, but you are looking for some crunch-less abs, here are a few of my favourites.</span></div>
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Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-58211118181629330912015-07-07T13:09:00.004-07:002015-07-07T13:09:47.310-07:00Staying cool <span style="font-family: Georgia, Times New Roman, serif;">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 <a href="http://www.fitmomfitness.com/durham" target="_blank">FITMOM</a> 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!</span><div>
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">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 </span><span style="font-family: Georgia, 'Times New Roman', serif;">show off those strong legs.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">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. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">When you need to cool off quickly try these tips:</span></div>
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<li><span style="font-family: Georgia, Times New Roman, serif;">Pouring cooler water over your forearms can help to reduce your body temperature</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">Place a cold pack/ or cold water bottle on the back of your neck</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">Bring a water bottle to spritz your face and a fan to help cool you down</span></li>
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Here's to staying cool. See you at your next StrollerStrength or FITWOMAN/FITMOM2Be class. </span></div>
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Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-5582628723316792015-06-17T10:58:00.000-07:002015-06-22T10:38:04.303-07:0010 reasons to get make it to your FITMOM class today<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;"><span style="color: #141823;"><span style="line-height: 19.3199996948242px;">Sometimes you need a little extra motivation to make it to class. Here's 10 reasons why you should make it to your <a href="http://www.fitmomfitness.com/durham" target="_blank">FITMOM</a> class today!</span></span></span></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;"><span style="color: #141823;"><span style="line-height: 19.3199996948242px;">1. Your feel good endorphin's will start to kick in during your workout and you'll leave feeling happier.</span></span></span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br style="background-color: white; color: #141823; line-height: 19.3199996948242px;" /><span style="background-color: white; color: #141823; line-height: 19.3199996948242px;">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.</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br style="background-color: white; color: #141823; line-height: 19.3199996948242px;" /><span style="background-color: white; color: #141823; line-height: 19.3199996948242px;">3. It's wonderful to have the opportunity to exercise outside.</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; line-height: 19.3199996948242px;"><br />4. Getting out of the house is a great way to break up the day.</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; line-height: 19.3199996948242px;"><br />5. The babies all enjoy seeing their friends at class too.</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; line-height: 19.3199996948242px;"><br />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).</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; line-height: 19.3199996948242px;"><br />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.</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; line-height: 19.3199996948242px;"><br />8. Remember how much fun you had last class? Let's do it again!</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; line-height: 19.3199996948242px;"><br />9. Your body will thank you (maybe with a bit of muscle soreness...).</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; line-height: 19.3199996948242px;"><br />10. Each time you attend a FITMOM class you renew your commitment to your health & wellness. A great gift for you and your family!</span></span>Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-29170245399475892272015-06-12T14:36:00.000-07:002015-06-12T14:36:59.297-07:00What to expect at a FITMOM Durham StrollerStrength Class<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-cwqkArP19VA/VXtDQqfztgI/AAAAAAAAAgE/w6uFNOW2KQY/s1600/StrollerStrength18.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-cwqkArP19VA/VXtDQqfztgI/AAAAAAAAAgE/w6uFNOW2KQY/s320/StrollerStrength18.jpg" width="214" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mommy on the move!</td></tr>
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A<span style="font-family: Georgia, Times New Roman, serif;">re 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. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Exercises are modified to meet your individual fitness levels. It's group training with a personal touch. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Seated Baby Bicep Curls</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">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. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">FITMOM has been the leader in prenatal & post-partum fitness for over 15 years . </span><span style="font-family: Georgia, 'Times New Roman', serif;">Our founder, Andrea Page was a contributing editor for the SOGC's publication "Healthy Beginnings" a guide released for health care providers and consumers.</span><span style="font-family: Georgia, 'Times New Roman', serif;"> </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">All FITMOM coaches maintain a high level of knowledge and specialty training in prenatal & post-partum health & wellness.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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 <a href="http://www.fitmomfitness.com/durham" target="_blank">www.fitmomfitness.com/durham </a>or email fitmomdurham@hotmail.com </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">Come on out and join us. A fitter, stronger mama is in your future :)</span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-apb-UIh-97Y/VXtIMg1NncI/AAAAAAAAAgc/usDnAnVJHkY/s1600/318797_389813834415140_538939388_n.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-apb-UIh-97Y/VXtIMg1NncI/AAAAAAAAAgc/usDnAnVJHkY/s320/318797_389813834415140_538939388_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Step-Ups on the Bench</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-65600717291380637762015-06-05T12:43:00.002-07:002015-06-05T12:43:58.771-07:00Curious about your baby's development?<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Baby on the move</b></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">Winnie Wong at kiddiemoves@gmail.com.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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?</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>All babies develop at their own pace. Does it matter if mine is later than yours?</b></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>What can parents do?</b></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>When should parents be concerned?</b></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Here are typical physical development guidelines provided by pathways.org:</b></span><br />
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<li><span style="font-family: Georgia, 'Times New Roman', serif;">By 3 months, while lying on tummy, baby is lifting and holding head up</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">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.</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">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.</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">By 12 months, baby is pulling to stand and cruising along furniture. Baby is standing alone and takes several independent steps.</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">By 15 months, baby is walking independently and squats to pick up toys.</span></li>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Signs to watch for as provided by pathways.org:</b></span><br />
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<li><span style="font-family: Georgia, 'Times New Roman', serif;">At 3 months, while lying on tummy, baby has difficulty lifting head. Legs are stiff with little or no movement.</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">At 6 months, baby is unable to hold head upright when sitting with support, arches back and stiffens legs when sitting with support.</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">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.</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">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.</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">At 15 months, baby is unable to take steps independently, poor standing balance and falls frequently, or walk on toes.</span></li>
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<span style="font-family: Georgia, Times New Roman, serif;">If baby shows some of these signs above, then share your concerns with your child's doctor or health care provider.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Where can parents get help? </b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">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.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">For further information, please contact Winnie Wong at kiddiemoves@gmail.com.</span>Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com1tag:blogger.com,1999:blog-5720071519522363492.post-17605856235306991982015-05-11T11:03:00.000-07:002015-05-11T11:03:48.108-07:005 Reasons to take advantage of the Unlimited FITMOM classes this summer!<span style="font-family: Georgia, "Times New Roman", serif;">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?</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;"> <b>1. Working out more than once a week has tons of benefits</b></span><br />
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<a href="https://2.bp.blogspot.com/-h_YUNR5z0PE/VT5hNIS1GpI/AAAAAAAAA9A/VXDDOqG1KAU/s1600/DSC_0012.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" height="200" src="http://2.bp.blogspot.com/-h_YUNR5z0PE/VT5hNIS1GpI/AAAAAAAAA9A/VXDDOqG1KAU/s1600/DSC_0012.jpg" title="#FITMOM Stroller Strength at Rockcliffe Park" width="133" /></a><span style="font-family: Georgia, "Times New Roman", serif;"></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">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 </span><a href="http://www.fitmomfitness.com/durham" target="_blank"><span style="color: #a64d79; font-family: Georgia, "Times New Roman", serif;">Get FIT for Summer Promotion</span></a><span style="font-family: Georgia, "Times New Roman", serif;"> is a great way to show everyone else how hard you've worked!</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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.</span><br />
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<b><span style="font-family: Georgia, "Times New Roman", serif;">2. You get to bring your baby/older children to class with you (or not!)</span></b><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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!</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, "Times New Roman", serif;">Our Friends at FITMOM Ottawa!</span></td></tr>
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<span style="font-family: Georgia, "Times New Roman", serif;">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!</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">You're also welcome to attend any of the daytime classes solo, if that's what works best for your schedule.</span><br />
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<b><span style="font-family: Georgia, "Times New Roman", serif;">3. We're exercising in the great outdoors</span></b><br />
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<tr><td class="tr-caption" style="text-align: center;">FITMOM's in Oshawa (Lakeview Park)</td></tr>
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<span style="font-family: Georgia, "Times New Roman", serif;">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.</span><br />
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<b><span style="font-family: Georgia, "Times New Roman", serif;">4. You'll meet a great community of women</span></b><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">One of the BEST things to come out of my maternity leave all those years ago, was the friends I </span><span style="font-family: Georgia, "Times New Roman", serif;">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!</span><br />
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<b><span style="font-family: Georgia, "Times New Roman", serif;">5. The price is right </span></b><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">Register today on our </span><a href="http://www.fitmomfitness.com/durham" target="_blank"><span style="font-family: Georgia, "Times New Roman", serif;">FITMOM Durham Website</span></a>Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-57034960737409298442015-05-04T11:27:00.002-07:002015-05-04T11:27:49.627-07:00Essentials for a great StrollerStrength class with FITMOM Durham!<span style="font-family: Georgia, "Times New Roman", serif;">I love this time of year! The sun shines brighter, the birds chirp their singsongs to one another and FITMOM Durham gets ready to head outside for our outdoor fitness programs for new moms, babies & toddlers! Our classes are offered throughout Durham Region in Ajax, Pickering & Oshawa. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">Whether you are new to our programs or a returning mom here are some essentials to help you make the most of our outdoor programs!</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">1) <strong>Get a hat.</strong> Seriously. You don't want sun damage to rear it's ugly head 5 years after your outdoor fitness program wraps up. You will already be putting a hat on your baby or toddler to protect their faces from the sun, you should too mom!</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">2) <strong>Sunscreen.</strong> It's a must, remember the post above regarding sun damage? I encourage you to chose a brand that is waterproof and sweat-proof, because we will get sweaty. That's a guarantee!</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">3) <strong>Consider your feet!</strong> When was the last time you replaced your footwear? They are an essential part of your workout gear. New shoes that are suitable for walking/running will prevent injury and keep you comfortable all summer long.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">4) <strong>For your baby</strong> consider a weather protector/shield. We enjoy the beautiful outdoors from May-September. Sometimes it rains and your baby needs some extra protection. Bug covers are also a great idea! Bring snacks and water for your little one too (if appropriate).</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">5) <strong>Don't forget your water!</strong> Find a refillable water bottle in your house and make sure you bring it with you to each class. Consider having one in your car too for after your workout to sip on the way home :)</span><br />
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<span style="font-family: Georgia;"> 6) <strong>What if it rains?</strong> Sometimes it does- although Mother Nature and I are on fairly good terms and over the years the rain has either been before or after the class so we were able to enjoy our class. If it's raining we do have covered areas that we can access. In the event of a thunder/lightning storm class will be cancelled. Make sure you are on our Facebook Page. <a href="http://www.facebook.com/group.php?gid=128796700500467#!/pages/Fitmom-Durham/134674796595713?v=wall" target="_blank">Any cancellations will be announced here</a>.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">7) Take advantage of our <strong>Unlimited Summer StrollerStrength</strong> promo. As many classes a week as you want from May 11th-August 15th, 2015 for only $180+hst. <a href="http://www.fitmomfitness.com/crm/franchises/register/4/" target="_blank">Register online here</a></span><br />
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Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-77706845849090767682015-04-28T06:28:00.001-07:002015-04-28T06:28:05.659-07:00Experience a FITMOM+Baby Class <span style="font-family: Georgia, "Times New Roman", serif;">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. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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. <br /><br /> Enter your favourite 'Captured Moment ' into our Grand Prize Contest!! The winner is going to get a pretty fantastic bounty!!!!!<br /><br />The winner of the Workout & Win: Captured Moment contest will win:</span><br />
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<li><span style="font-family: Georgia, "Times New Roman", serif;"> A Free 8 week class pass to FITMOM Durham</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif;"> A Complimentary session with Alana &</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif;"> A $100 Gift Card to use towards Mommy Connections Durham's program</span></li>
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<span style="font-family: Georgia, "Times New Roman", serif;"> 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!!!</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">This event would not be possible without the wonderful support of </span><a class="profileLink" data-gt="{"entity_id":"44075051220","entity_path":"WebEventPublicProdFeedPermalinkController"}" data-hovercard="/ajax/hovercard/page.php?id=44075051220&extragetparams=%7B%22directed_target_id%22%3A1557569161176212%7D" href="https://www.facebook.com/AlanaPhotography"><span style="font-family: Georgia, "Times New Roman", serif;">Alana McClure Photography</span></a><span style="font-family: Georgia, "Times New Roman", serif;"> & </span><a class="profileLink" data-gt="{"entity_id":"503263359778233","entity_path":"WebEventPublicProdFeedPermalinkController"}" data-hovercard="/ajax/hovercard/page.php?id=503263359778233&extragetparams=%7B%22directed_target_id%22%3A1557569161176212%7D" href="https://www.facebook.com/mommyconnectionsdurham"><span style="font-family: Georgia, "Times New Roman", serif;">Mommy Connections Durham</span></a><span style="font-family: Georgia, "Times New Roman", serif;"> who have both contributed to our Grand Prize Bounty!</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">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. </span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><a href="https://www.facebook.com/events/1557569161176212/" target="_blank">Visit our Facebook Event Page to RSVP!</a></span></div>
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Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-4767180496815529652015-04-20T08:22:00.004-07:002015-04-28T06:33:55.285-07:0015 Things you don't know about me<span style="font-family: Georgia, "Times New Roman", serif;">This month <a href="http://www.fitmomfitness.com/" target="_blank">FITMOM</a> 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. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">1. I am a Gemini</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">2. I love the smell of rain and watching thunder storms on my porch, especially when accompanied by lightning.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">3. My maiden name is <em>Jocz.</em> Sounds like "Yotch", rhymes with Scotch. Seriously.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">4. I played Dorothy in my High School production of "The Wiz".</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">5. I received the nickname '<em>Rev'</em> the summer I worked as a camp counselor. It was bestowed on me because I <u><em>used to</em></u> talk so fast.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">6. I think my brother is the funniest person I have ever met. You would too if you met him.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">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!</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">8. I broke my arm when I was 5 years old.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">9. I am lucky to have many long lasting friendships. Some of which have spanned 32 years & counting</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">10. I have never started a BBQ, or cooked anything on one for that matter!</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">11. Making the decision to become self-employed was really easy for me.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">12. I am afraid of heights, but I never used to be.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">13. I am not artistic(in the classic sense) painting, drawing etc. makes me feel anxious.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">14. I strive to make a positive and lasting impact on everyone I meet. </span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">15. I am a knowledge seeker and love learning.</span>Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-51720997604965295812015-04-13T14:57:00.001-07:002015-04-13T15:10:38.486-07:00Just had a baby? Here are 5 best practices to follow!<span style="font-family: Georgia, "Times New Roman", serif;">I do a lot of thinking when I run and today was no exception. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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. <a href="https://www.youtube.com/watch?v=h_L1WDkUb9k" target="_blank">Here's a link to our FITMOM video for recovery after childbirth.</a> You can begin to add in these exercises once your baby is 2 weeks old. <em>Always make sure to check with your OB/Midwife prior to engaging in any exercises.</em></span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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 :) </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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!</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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!</span><br />
<br />Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-53967469990734786622015-04-07T06:21:00.002-07:002015-04-07T06:21:21.144-07:00Is it safe to exercise when pregnant?<span style="font-family: Georgia, "Times New Roman", serif;">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. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">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. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">Here's a great video with current information about the do's and don'ts of exercising during pregnancy!</span><br />
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/kgyVY79wmqM/0.jpg" src="http://www.youtube.com/embed/kgyVY79wmqM?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">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 </span><a href="http://www.fitmomfitness.com/durham"><span style="font-family: Georgia, "Times New Roman", serif;">www.fitmomfitness.com/durham</span></a> </div>
Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-42400556168793076172015-03-30T09:09:00.001-07:002015-03-30T09:09:41.588-07:00What's the FITMOM program like?<span style="font-family: Georgia, "Times New Roman", serif;">The FITMOM program developed by our founder, Andrea Page, is very unique and comprehensive pre and post natal program for women in their childbearing years. Not only do we specialize in prenatal & post partum fitness, but we are also a community of FITMOM Coaches who support women during one of the biggest transitions in their lives, motherhood.</span><br />
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<a href="http://2.bp.blogspot.com/-X_FpHgJJflY/VRloWIxDR_I/AAAAAAAAAe4/P6ST9JDs4qw/s1600/WebShoot029.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-X_FpHgJJflY/VRloWIxDR_I/AAAAAAAAAe4/P6ST9JDs4qw/s1600/WebShoot029.jpg" height="212" width="320" /></a><span style="font-family: Georgia, "Times New Roman", serif;">I am sure many women join our program because they want to create time & space in their life to be more active. It doesn't take long to realize that caring for a newborn or young child is physically demanding- moms are constantly lifting, lowering, pushing or carrying something or someone. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">Our FITMOM+Baby & FITWOMAN classes incorporate the essential strength building women need to restore balance, core strength and improved posture. But it's what happens <em>inside </em>our classes that is the secret to our longevity. This April </span><a href="http://www.fitmomfitness.com/" target="_blank"><span style="font-family: Georgia, "Times New Roman", serif;">Andrea Page's Original FITMOM </span></a><span style="font-family: Georgia, "Times New Roman", serif;">programs will be celebrating it's 15th year. I am sure that our staying power can be attributed to the sense of community, support and connection that happens each week in our classes. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">Women who attend our classes receive support in strengthening personal relationships with </span><div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Georgia, "Times New Roman", serif;"><a href="http://1.bp.blogspot.com/-dZkVUd0114U/VRloUGtDurI/AAAAAAAAAeo/WnxK09haNto/s1600/WebShoot227.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" src="http://1.bp.blogspot.com/-dZkVUd0114U/VRloUGtDurI/AAAAAAAAAeo/WnxK09haNto/s1600/WebShoot227.jpg" height="320" title="" width="212" /></a></span><span style="font-family: Georgia, "Times New Roman", serif;">partners & spouses and increase bonding time with their baby. Members also gather information on feeding their babies- from breastfeeding challenges to recipe exchanges for making your own baby food. We work together in supporting one another to make healthy choices by actively exercising more, sleeping better and feeding ourselves (and our families) with healthy food and more yummy recipes. Women also share what's working for them & what's not as we all try to figure out how this new identity of 'mother' fits into how we see ourselves and how we feel others perceive us. </span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">These weekly discussions flow informally before, during and after class. In between all of the squats, lunges, planks and push-ups friendships and connections are made. We all leave our hour long classes feeling uplifted and empowered, and less lonely. </span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">Sadly, loneliness is a big challenge many mothers have to overcome, our classes help women feel less isolated and better connected to their community. This has a HUGE impact on how we feel in our role as mothers which in turn, has a positive impact on our young children. </span></div>
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<span style="font-family: Georgia;">Personally, I have never left a FITMOM Class feeling bad, and I don't think many of you have either (in fact I hope that is never a feeling anyone ever experiences after one of our classes!). Instead, I hope like me, you are leave feeling energized, happy, less tense and smiling. </span></div>
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<span style="font-family: Georgia;">Over the past 5 years that I have been offering the <a href="http://www.fitmomfitness.com/durham" target="_blank">FITMOM </a>program in Durham Region, I have had the most amazing time developing and fostering some pretty amazing connections with all of you. In fact, without your support, our FITMOM program would be missing the most essential ingredient: YOU! </span></div>
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<span style="font-family: Georgia;">Thank you so much for being a part of our FITMOM programs. Over the next few weeks we want to hear from you, our current & past FITMOM members. We would love for you to share your thoughts on how our programs have impacted you on your journey towards a happy & healthy mothering experience. Drop me a line at <a href="mailto:fitmomdurham@hotmail.com">fitmomdurham@hotmail.com</a> if you would like to share your story or testimonial! We would love to profile you on our <a href="https://www.facebook.com/pages/Fitmom-Durham/134674796595713" target="_blank">Facebook Page</a>!!!</span></div>
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<span style="font-family: Georgia;">xox </span></div>
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<span style="font-family: Georgia;">Your FITMOM Coach,</span></div>
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<span style="font-family: Georgia;">Jennifer :)</span></div>
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<!-- Blogger automated replacement: "https://images-blogger-opensocial.googleusercontent.com/gadgets/proxy?url=http%3A%2F%2F1.bp.blogspot.com%2F-N8offp_gpSg%2FVRlomqSJ4EI%2FAAAAAAAAAfA%2FOzQvklyG3gg%2Fs1600%2FWebShoot026.jpg&container=blogger&gadget=a&rewriteMime=image%2F*" with "https://1.bp.blogspot.com/-N8offp_gpSg/VRlomqSJ4EI/AAAAAAAAAfA/OzQvklyG3gg/s1600/WebShoot026.jpg" -->Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-670590508127784302015-03-09T11:13:00.000-07:002015-03-09T12:50:30.715-07:00Who is your fitness role model?<span style="font-family: Georgia, "Times New Roman", serif;">I am really fortunate that I grew up in a very active household. My parents were amazing role models who quietly demonstrated healthy habits that have deeply affected how my brother and I live our lives, and the lives our families lead today.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">My mom and dad are still avid and energetic walkers. As a kid my brother and I would have to run to keep up with their long leg strides, and I can remember thinking that I would never be able to catch up with them. Family outings included regular walks/hikes at our local conservation parks where I would likely whine and complain and my younger brother would hunt for sticks far too large for his 7 year old body. During the spring and summer we would head out for family walks or bike rides in our neighborhood along the water front in South Ajax. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">My father commuted into the city every day for over 20 years. Before supper he would engage in his nightly ritual of calisthenic exercises- push-ups, sit- ups, squats and lunges, and stretches. I would lie on their bed and watch him as I shared the story of my day. When I would ask him why he was exercising he told me because it made him feel better after being at a desk working all day. This routine never took too long, 20 minutes tops before we would all head downstairs to the kitchen table where we would eat dinner as a family.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">I remember one summer in particular where we spent the entire season at Petticoat creek swimming and playing outside all day. My mom often reflects back on this time as being in the best shape of her life that summer because she swam every day. I just remember having fun.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">In my parents basement there is an assortment of small fitness equipment and a variety of DVD's. However, unlike most fitness equipment, this stuff doesn't collect dust or store laundry. Light weights are stored under the couch and are picked up regularly and repeatedly. </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">Our meals were pretty healthy and cooked at home. I feel like the amount of 'convenience' foods were purchased far less than other households. We only had pop on special occasions and bags of chips were rarely purchased. We drank water from tall glasses and refilled throughout the day.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">I am thankful that I have had such great role models in my life. It makes it easier for me to demonstrate these healthy habits for my boys. Maybe you grew up in a similar way, or perhaps you are trying to change how you live so that you and your family are healthier and more active. Either way, being health conscious does not have to take a lot of time, effort or energy. The small things really do add up and they can leave a very lasting impression.</span><br />
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<span style="font-family: Georgia;">What are some things you are doing to live a healthy and active life for you and your family? </span><br />
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<br />Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-51513693592834699902015-03-02T11:52:00.000-08:002015-03-02T11:52:12.403-08:00Did you know......<span style="font-family: Georgia, "Times New Roman", serif;">Did you know that traditional abdominal crunches increase downward pressure on your pelvic floor? </span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">For women who are dealing with pelvic floor weakness or dysfunction post partum, repetitive crunches can actually make their condition worse! <br />
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I know from speaking with hundreds of new moms that far too many<span style="font-family: Georgia;"> women return to this outdated abdominal exercises soon after birth in an attempt flatten their post partum tummy, often because they did not know what exercise to do in it's place. T</span>here are far more effective abdominal exercises that will flatten and tone your tummy after baby much better than the traditional crunch.<br />
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An isometric Belly Breathe is a much better option to strengthen your abdominals and your pelvic floor too!<br />
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Try it now:<br />
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1. Sit upright on a chair or stability ball, feet planted on the floor hip width apart. Make sure your tailbone is not tucked under, allow for a natural curve in your lower spine<br />
2. Place your hands on either side of your rib cage<br />
3. Inhale deeply and feel your ribs expand<br />
4. As you exhale, close your ribs<br />
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To progress this exercise and engage your pelvic floor too do the steps above and then add this:<br />
5. Inhale and expand your ribs<br />
6. As you exhale imagine picking up a jelly bean, or blue berry with your pelvic floor and close your ribs<br />
7. Inhale and expand your ribs and relax your pelvic floor<br />
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Repeat 8-10 times. 2-3 sets<br />
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Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0tag:blogger.com,1999:blog-5720071519522363492.post-16559266591895578302015-02-20T10:30:00.000-08:002015-02-20T10:30:01.955-08:00How I am beating the February Blahs!<span style="font-family: Georgia, "Times New Roman", serif;">This cold weather has been super challenging! It's so hard to stay motivated to do anything other than curl up under a blanket and drink hot tea by the fire. However, those days are long behind us! Busy babies and toddlers make it impossible to completely hibernate until spring, so what's a mom to do?</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">Here are some of the things I am doing to bust up my blues:</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;"><strong>Exercise</strong> Short bursts of exercise help to focus your thoughts and give you a quick energy boost. Run up the stairs, dance in the kitchen and lunge while carrying laundry. If you can, consider joining a mom+baby fitness class to get you out of the house and meet other women.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;"><strong>Connect with a friend</strong> When was the last time you spoke to your best friend on the telephone? A good chat with your person offers a quick lift of your spirit. A personal phone call vs a text or an email is a definite mood buster!</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;"><strong>Make a date</strong> Either with yourself, or your partner, or some friends. Mark it on the calendar and count down the days! A brunch with baby or a fancy dinner out (if you snag a babysitter) gives you something to look forward to when every day feels like Groundhog Day (one of our families favourite Bill Murray films!).</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;"><strong>Stretch</strong> We are all much less active in the winter months, and as a result our muscles often shorten causing pain or discomfort. Pregnancy and breastfeeding posture often exacerbate these symptoms. A 5 minute stretch session to target the middle back, lower back, hips and hamstrings can help you feel more comfortable. Regular stretching is also known to aid with minimizing anxiety, improving mental focus and mood, especially when paired with deep breathing.</span><br />
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<span style="font-family: Georgia;">What else are you doing to blast the February blahs?</span><br />
<br />Jennifer Rogershttp://www.blogger.com/profile/16091755542233271679noreply@blogger.com0