Embracing 2016

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!

1.  Be Realistic 

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.

2.  Plan Ahead

Don’t wait to make your resolution on New Year’s Eve. Plan when you are in the mindset of setting goals.

3.  Outline Your Plan

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.

4.  Make a “Pros” and “Cons” List

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.

5.  Talk About It

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.

6.  Reward Yourself

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.

7.  Track Your Progress

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.

8.  Don’t Beat Yourself Up

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.

9.  Stick to It

Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient!

10. Keep Trying

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.

What are your 2016  goals?  I would love to hear them!  

Introducing the MAMA CODE

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

With love,

Your FITMOM Leadership Team

Andrea, Jennifer & Sue

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

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

November 2015

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

Photo Credit: Trinaphoto.com 

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

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

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

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

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

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

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

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

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

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

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

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

Essentials for a great StrollerStrength class with FITMOM Durham!

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. 

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!

1) Get a hat.  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!

2) Sunscreen.  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!

3) Consider your feet!  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.

4) For your baby 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).

5) Don't forget your water! 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 :)

 6) What if it rains?  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.  Any cancellations will be announced here.

7) Take advantage of our Unlimited Summer StrollerStrength promo.  As many classes a week as you want from May 11th-August 15th, 2015 for only $180+hst.  Register online here

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

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

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

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

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

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

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

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

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

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

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

Happy 4th Birthday FITMOM Durham! Enjoy our 2For1 Class promo to celebrate

I can't believe 4 years have passed by so quickly!  I remember when I was thinking about taking the leap from working for someone else, to working for myself.  It was a scary decision, but one that made so much sense for me and my family.  I have loved every day since I took the plunge and am grateful to my community and members who have embraced me and the FITMOM classes across the Durham Region.

I look forward to seeing your smiley (and sometimes tired) faces every day.  I have loved and snuggled so many babies and I have a special place in my heart for each and every one of them. 

The emails, phone calls and positive feedback you give me regarding the classes and how much you enjoy the hours we spend together lifts my spirits every day.  Your energy lifts me up so that I can support you right back :)

In celebration of my 4th birthday we are offering a great promotion!  Register for 1 class/10 weeks and get a 2nd class added per week for free! 

This fall our schedule will be:

Ajax/Pickering

Monday   10:30 am     Rockamama Lullababy
Wednesday 10:30 am   FITMOM+Baby

Oshawa:
Tuesday 10:30am     FITMOM+Baby
Thursday 10:30am   RockamamaLullababy
Thursday 7:30pm     FITMOM2Be/FITWOMAN

The Rockamama class is a fun and fabulous hour long class that blends a 30 minute progressive circuit designed to ROCK the Mama's followed by a 30 minute mom & baby yoga sequence to stretch & lengthen all of those baby lifting muscles. 

FITMOM+Baby is our signature class.  It's a full body workout from head to toe and a fun and effective class that will boost energy, build strength and leaving you feeling good!

Both classes incorporate your baby in new and effective ways so that you can get strong and fit while bonding with your little one!

Register today at www.fitmomfitness.com/durham and select one class off the menu at your preferred location. Any registrations received between Wednesday September 17th-Friday September 19th, 2014 will include a 2nd class/ week based on a 10 week commitment.

Abdominal Separation: Ensuring optimal core health in pregnancy & beyond

If you have met me in person, you have likely heard me speak a lot about abdominal separation, or diastasis recti.  Abdominal separation is caused by intra-abdominal pressure, resulting in a separation of the rectus abdominals into left & right halves.  Typically, this will begin in the second trimester of pregnancy and persists into the 3rd trimester.  The degree of separation can vary and is often measured in finger widths, with 1 being normal to low and 4 or more being a high risk separation.  However, length and depth of the separation should also be evaluated as well as a consideration for how long the separation has been present.

Although the condition of abdominal separation is not detrimental to your health (meaning you won't die), left untreated, it can negatively impact your quality of life.  The greater the separation, the more likely you are to suffer from organ prolapse (uterine, bladder and rectal prolapse being most common).

At FITMOM, we recommend that you & your care provider check for abdominal separation once in the first trimester, twice in the second and three times in the third. By doing so, you create an awareness of the condition and can rehabilitate your core correctly in the post partum period.  Engaging in effective abdominal exercises during pregnancy can keep your core strong and reduce/limit the degree of separation.  Avoiding crunches during pregnancy is a good start!

Am I at risk?
Anyone who is pregnant is at risk for some degree of separation.  However, some other factors may increase your risk:

• Genetics
• Carrying multiples
• Previous undiagnosed or untreated separation caused by previous pregnancies
• Engaging in sports or movement where your torso torques (Tennis, ultimate Frisbee, or any activity that causes you to repeatedly cross the midsection)
• Short midsection

After you give birth we recommend that you do a self-assessment at 2 weeks post partum to get a baseline and again at 6 weeks.  In many cases, the separation will close on its own, however one should not make any assumptions.

It is vital that you have your abdominals assessed again prior to starting any traditional core exercises.  Engaging in inappropriate core work can cause further separation and deterioration of your core muscles, leaving your midsection unsupported and at greater risk of prolapse.
Women with a high risk separation will need physiotherapy and in some rare circumstances, surgery.
In most instances though, women with low risk separation can often see full recovery when following certain protocols.  Review our handout on best practices "Core Restore Tip Sheet".

If you are concerned you have a separation and would like to close the gap, please contact me.  I would be happy to help you improve your core strength, rebuild your confidence and improve your overall conditioning. 

Welcome to the New FITMOM

A few months ago we started on a journey to update our website. I am very excited to share the new home of FITMOM with you today.

Not only has our website had a complete overhaul, but we have updated the logo too!  Now whenever you see this logo you can be reassured that you are experiencing the highest quality programs designed to support you during your pregnancy and post partum experience.  Under the guidance of our founder, Andrea Page, FITMOM continues to be the leader in prenatal post partum fitness. 

 

 

Our fall classes are off to a great start, and you can expect to see some new class offerings on our schedule.  I will be continuing to offer FITMOM+Baby, which is our most popular indoor workout, but I am really excited to introduce you to ROCKAMAMA LULLABABY.  This class involves a 30 minute progressive circuit for mom and baby followed by mom and baby yoga.  We also conclude each class with interactive exercises, songs & rhymes designed to enhance the development of your baby. 

 

A group of moms got to experience this class this morning and the feedback was positive.  We had a lot of fun sweating it out today!

 

I will also be introducing a new workout for mom's & toddlers.  This class is called FITPARENT+ Toddler and is a spin off from the original FITMOM+Baby classes.  Active toddlers are involved from beginning to end.  Moms are instructed through a series of exercises that will strengthen her from head to toe.  Toddlers are prompted to mimic body movement with fun analogies of animals and familiar objects that are designed to stimulate and entertain them.  Needless to say, this class will be a riot!  A start date has not been determined for this class yet, but stay tuned!

 

I hope you are excited about the new changes we have made.  If you have a minute check out our new site at www.fitmomcanada.com

 

You can access my direct page here.

 

 

 

Invest in Time Alone

At FITMOM we are always encouraging our members and clients to make self-care a priority.  Whether that is indulging in some time at the spa or enjoying a much needed nap, we know that when it happens each woman is more refreshed and can enjoy her family more.   I am very lucky to be able to take the time I need to put self care at the top of my priority list, thanks to some very involved and supportive family members, but until the past weekend, I have never really felt 100% recharged like I did this time.  The key difference was that I spent the entire weekend at home alone! 

Well, that's not entirely true.  I spent a portion of my days attending some informative and exciting workshops and seminars at the Can-Fit Pro Conference, but when I returned home at the end of the day, it was to an empty house. 

It was strangely quiet.  But I liked it.

I have never lived alone.  I moved from my parents home, to residence, to an apartment with my friends, followed by a brief return home upon graduation before moving in with my future husband.  There may have been some brief moments where I was alone, but nothing that stands out recently.  In fact, since the birth of Benjamin, I have not spent any nights alone.  Sure, I go away on trips or getaways with other people.  Yes, my husband travels at times for business and I will be home, with the boys.  Yes, the boys go out for a few hours together and I may get an hour or so at home alone, but they come back and bring in the noise and mess and ruckus that makes this house our home.    But I can say for sure that I have never spent any significant time in my home (for extended periods) alone. 

I absolutely LOVED it.  I finally experienced my perfect weekend.  I got to engage in activities that I like to do to improve the business that I love.  I spent some time reading.  I watched some favourite TV episodes (I purchased seasons 2& 3 of Sex & the City and enjoyed catching up with my old friends Carrie, Samantha, Charlotte & Miranda).  I slept peacefully, without interruptions.  I ate what I wanted and made food for myself when I was hungry. 

By the time my boys returned home from the cottage I was energized, refreshed and excited to see them.  I thanked my husband for taking the boys away to have a fun weekend with him and his family. 

Perhaps I will have the opportunity to spend another weekend at home alone in the future.  It really did a lot for me to recharge.  Maybe you need to take some time out for yourself too.  You may not be in a position yet to spend extended periods of time alone, but I am sure investing in any time alone will help you feel like yourself again.

Until next time!

One Step At A Time

Recently, my husband gave me a Nike+Fuel Band.   This techy bracelet tracks your daily activity and awards you with NikeFuel.  It even has a fancy app that you can download to your iPhone (so I love it even more!).  What I like about the FuelBand is that it allows you to set individual daily goals based on your current activity level, or how active you would like to be.  Throughout the day you can see your progress and adjust as needed.  Every movement counts, from changing a diaper to taking out the trash or running up a flight of stairs to answer the call of a crying baby. 

Certainly, not everyone likes tracking their activity, especially when doing so points to how sedentary you may have become. This was the case for my husband, who due to a daily commute & a desk job, became all too aware of how little he moved his body during the work day.  This realization sparked him to make some changes to his schedule to add more movement into his day, like joining a running club at the office and working out on his lunch hour.  It's true that the small changes you make every day can have a major impact on your overall health. 

You may find that using a device or an app may be the catalyst that sparks your own commitment to being more active everyday.  Certainly our bodies are designed to move;  you only need to observe the easy, playful way that children move everyday to confirm that.  My own kids bounce, jump, leap, run, walk, roll and climb every day (mostly on my furniture, which drives me nuts, so in response I typically pack them up and send them out where they can tear it up outside and save my hardwood floors for rainy days instead).

In fact, just the other day the boys and I headed to the park to burn off some of their pent up energy.  After spending most of my day relaxing and watching movies I couldn't help but notice that my daily step tally was ridiculously low.  So instead of just watching my kids play at the park, hovering over them with worry as they climb towards their ultimate demise, I walked the perimeter completing laps while keeping a watchful eye.  As a result, the boys got to play at the park longer and instead of being idle, I was working towards my  goal of 10,000 steps a day (which, in case you did not know, is the marker used to establish a base line of good health.  People that log an average of 10,000 steps a day are healthier than those who don't).

Tonight we are heading out again for a family walk for some more outdoor play.  I am still about 2,000 steps shy of my daily goal (even though I did a workout at the track and played tennis with Ben this afternoon).  It's just another reminder that I spend too much time sitting in front of a computer or behind the wheel of a car.  Perhaps you also find that you're  spending too much time sitting.  If you need a little motivation and help meeting your goals there are lots of great gadgets and apps out there.  One just may be what you need to get you up and moving; one step at a time.

Summer Fitness Challenge Week #3

Happy Victoria Day Monday!

We have been blessed with a gorgeous weekend.  I hope you are making the most of it.  Head outside and enjoy the outdoors, get your gardens ready and play at the park!

For those of you who are up for it, please find our first Video Bonus Workout.  This is a stroller circuit.  All you need is your stroller, water and a park bench!

If you do this workout anytime over the remaining 6 weeks of the challenge you will earn Bonus Points!

Warm up 5-7 minutes
If you are lucky enough to have a park with a path, follow the path for 3 loops at a brisk pace or run/jog
After you complete 3 laps find a bench.  Perform 10-20 squats, step up lunges and rotating plank push-ups.  Beginners keep your reps low (10) advanced (20).  Run 3 laps and Repeat bench moves for a total of 3 Sets.
Follow with a warm down and stretch.

Good luck and have fun!

Jenn

PS I hope that next time I make a video, we won't lose the top inch of my head in editing.  Sometimes iMovie makes me sad.

Celebrations

During the month of April we will be celebrating the birth of FITMOM, which is now 13 years old!    Andrea Page founded FITMOM exactly one year after her first son was born, in 2000.  The birth of FITMOM was a result of her own personal struggle to overcome severe postpartum depression in her first year as a mom. She found exercise to be the key to her survival.

Over the years Andrea has inspired and motivated thousands of women to work towards improved health with special focus on mental, physical and spiritual health for the new mom. 

Congratulations to Andrea, for all of her hard work and dedication over the past 13 years. I am proud to be a part of the FITMOM family and to have this opportunity to support my own community of women and new mothers.

Group Fitness? Yeah Baby!

I have been teaching group fitness classes for over 10 years, but my love of group fitness started well before that. 

I was first introduced to this form of exercising when I participated in a Step class at the tender age of 16. I was hooked from the moment I first tapped my foot on the step. This class combined all the things I loved: music, dancing, and fitness and I haven't looked back! 

Over the years, I have taught a variety of classes and styles including step, spinning, bootcamps, high-low, boxfit, weight training for women and yoga.  Whether I am the partcipant or the instructor,  being a part of a group fitness class raises my spirits, increases my energy and keeps me working hard the entire time.  Still not convinced that group fitness is right for you? Maybe you will be after reading this!

Benefits of participating in a group fitness class:

• Meet new people and foster a connection with your community.  This is especially important for new moms and moms2be.   Meet other women who share similar interests, and who can help keep you motivated and hold you accountable (they will notice if you are MIA)
• Get inspired by your instructor.  The energy of a great instructor will set the tone of the workout and can encourage you along as you work towards your goals.
• Let the music motivate you & pump you up. 
• Enjoy the variety of a fitness class to avoid workout plateaus and banish boring workouts!
• Experience Self Motivation.  You are likely you to work harder when you workout alongside someone else than if you are at home or on a piece of gym equipment.
• More cost effective than hiring a personal trainer.
• Learn something new.  Find new and fun ways to strengthen your body and incorporate these new exercises into your at home routine.

I know I am not alone out there.  Feel free to share your reasons for participating in a group fitness class :)

Open House with Fitmom Durham

This week I am really excited to be hosting an open house for all of our classes at FITMOM Durham.

 

If you have not yet had a chance to try our classes out, then I invite you to come over and have some fun getting fit with your baby or toddler during the week of January 14-18, 2013

Let's make 2013 the most health focused year of your life!

FITMOM2Be/PreYoga

This class is perfectly suited for all moms2be! It is is the perfect balance of muscle conditioning to develop strong, stable muscles to support your changing body and Yoga postures that stretch and strengthen your body for birth.

FITMOM+Baby:

The most popular FITMOM indoor class. Shape and sculpt your body using your baby as added weight resistance. Each class is a full body workout designed to improve your core strength, burn fat and build muscle. You can expect to see longer, leaner arms, toned and shapely legs and smaller waistlines. Exercise without the guilt, meet other women in your community and have fun.

FITMOM+Baby Bootcamp

This high energy class will give you the energy you need to get through any day! A combination of intervals, circuits, plyometrics, strength training and great music delivered in signature FITMOM style. Babies are incorporated throughout the class. Suitable for all fitness levels.

SNAP Pickering captured us in action this morning at the FITMOM+Baby Bootcamp Monday's at10:30am
Mommy's lunged, squated and did push ups all using their baby's as motivation & resistance.

 

2012: A Year in Review

Happy New Year!  I welcome 2013 with open arms!

Last night we rang in the New Year with some great friends, and even made some new ones.  The boys came along and had a chance to play with their friends and we all experienced the countdown to 2013 as a family.  It was the latest the boys have ever stayed up (and to be honest, I was fearing the wrath of the tired kids post-party) but it was such a hoot to live it up with them.

Today we are much more relaxed enjoying some quiet, personal time in the house.  Since this happens so rarely, I thought I would take advantage of the peace and quiet and spend some time reflecting on 2012.

Family Day 2012

The year of 2012 FITMOM Durham celebrated it's third birthday. This obviously would not be possible without the love and support of my family and of course all of you!  Thank you for choosing FITMOM Durham.  I have thoroughly enjoyed meeting all of you and being a part of your pregnancy as well as your baby's first year. 

This year was also very exciting as many of you have also added to your clan in 2012. It has been a sincere pleasure to be a part of your health & wellness plan during your pregnancy and now as you join in the FITMOM+Baby classes for the 2nd time around!

StrollerStrength Summer 2012

I have also received many more emails the past few weeks with exciting announcements about baby number two's pending birth date. I am pretty jazzed to meet the new little brothers & sisters of 2013. 







My boys!

Personally, the year of 2012 also held some major milestones.  Our family kicked off the summer season with a wedding. We had a great time celebrating  the union of my sister in-law and her new husband with all our friends & family. 

September also marked my 10 year wedding anniversary. My husband Mark and I celebrated  with a trip to Aruba.  It was a fantastic holiday that will stand out for quite some time!


Aruba 2012

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I also ran my first ever 10k race this year.  It was a fantastic physical and mental challenge and I had tons of fun training and preparing for the Oasis Zoo Run with many of you.  I look forward to training with many of more of you in the Spring of 2013.

 Run Club 2012 training for the Oasis 10k

As I look back on the year of 2012 I can surely proclaim that it was a pretty outstanding year.  Certainly there were some ups and downs, and some personal challenges that I experienced,  but I am happy to say that my outlook for 2013 is nothing but positive. 

After a short break over this Christmas Holiday I am feeling refreshed and rejuvenated.  I am most certainly looking forward to another great year with FITMOM Durham alongside all of you.  Stay tuned for more information about our 2nd annual fitness challenge and I look forward to seeing you in class very soon!

Looking ahead & planning for the New Year

Are you the type of person who makes a New Year's Resolution?

Will you be doing the same this year?

Would you like to be able to stay committed to the plans or goals that you have set for yourself?

If you are ready to make some changes in your life, and want to see them through, then perhaps you will consider the following tips to help you achieve those goals!

1. Determine what changes you need to make, or would like to make to be a healthier and happier you.  Do you need to spend more quality time with a friend, spouse or child?  
Do you want to lose weight, increase your energy or just feel better about yourself?   The stronger you feel about the reason for the change, the more likely you are to see it through.

2. Create a goal.  Remember to keep it S.M.A.R.T. (Specific, Measurable, Achievable, Realistic and set a Time Frame).  The more specific the goal, the easier it will be to achieve it.

3. Develop a Plan.  How are you going to achieve this goal?  Lay out the steps you need to follow in order to achieve it.  For example, if you want to lose weight (often the number 1 Resolution), then what steps will you need to follow to achieve this?  Perhaps it looks like this: 1. Bring healthy snacks to work to avoid vending machines. 2. Turn off the t.v. earlier and go to bed to avoid late night eating. 3. Join a gym or hire a personal trainer to get you off the couch.

4.Track your efforts. Writing down your accomplishments and the mini-goals you achieve every day will help keep you motivated.  It will also show you if you need to make any adjustments to your plan, especially if you are having a hard time with accountability.  Perhaps the goal you set was too lofty, and you need to make some changes to be successful. 

I wish you the best of luck in 2013 as you strive to make this year a memorable one. 

Top 5 Excercises to incorporate into your fitness routine

Hey Mavens,

I am often asked what the key is to achieving a strong, healthy body.  The answer is a healthy balanced diet and moderate exercise.  Research has proven that people who perform moderate exercise 3-5 days per week for at least 30 minutes a day will reduce their risk of health issues including heart disease, stroke, diabetes, obesity, and osteoporosis.  Regular exercise will also help you decrease stress and sleep better.

A good fitness program also incorporates cardiovascular exercises to burn fat and keep your heart strong,  strength training to build strong muscles and a stretch and flexibility program to keep you balanced and to help prevent injury.

Below are the best 5 exercises known for developing core strength, strong muscles and cardio function.  They are also some of my favourites and we do a variety of them in our FITMOM classes! Modifications are always given in class to ensure the safety of our members and to meet each individuals fitness level. 

5.  Burpees:  They are the ultimate full body workout!  Not only will they help develop and improve strength but they can also burn more fat (research has shown that it can burn up to 50% more fat than conventional strength training exercises).  So, you may not like doing them, but they are good for you!  Burpees can be modified from beginner to advanced fitness levels. 


4. Squats:  Are known to build strength in the legs and give definition to your gluteal muscles.  Squats are an example of a compound exercise as they work more than 1 muscle at a time. There are hundreds of variations to keep your workouts interesting and can be modified for intensity.


3. Push Ups: Push-ups are another example of a full body exercise.  When performed correctly a push up will target your upper and lower back, biceps, triceps, shoulders, forearms and abs.  They are also effective in building endurance so you can do other things; like lifting children!


2. Lunges:  Lunges are another great lower body workout.  When performed correctly they can help build up your abs, butt, hips and thighs.  They are also another great example of a compound exercise.  You can increase the intensity of lunges by moving forward, backward or laterally or by adding weights or dynamic movement.


1. The plank.  This exercise is an example of isometric contraction, when you contract your muscles against stationary resistance.  The plank exercise helps strengthen the entire midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen inner core muscles that support your joints.  You can make it easier by holding yourself up against a wall.  This is a great place for beginners to start as you begin to build up core strength.

Have a great week!

Achieving your goals

"Choosing a goal and sticking to it changes everything."- Scott Reed

This weekend I had the absolute pleasure to witness one of my clients achieve a personal goal. On Sunday, November 18th Miss.O completed her first 5k race.

We have met every Monday for the past 7 weeks in preparation for the run. Each week she pushed herself in time and distance. She continued to make time to run throughout the week and I have seen her improve. What she found hard in week 1, was easier by week 3.

This past Sunday she was able to put her training to the test.  We enjoyed a beautiful & crisp fall day, perfect for running.  The sun was shining bright for all of the runners who were ready to set their own Personal Best.

I am so very proud of Miss O. for sticking with the program, even when it was hard.  She lit up my heart and my spirits as she came around the corner, the finish line in sight.  Her smile was so big and she was so proud of meeting her goal.  She was a girl on fire.

Congratulations Miss. O.  Big love to you.   

FITMOM Durham's Motivated Monday

Hi Mavens

Welcome to the start of another great week!

This weekend I had the opportunity to take part in Tommy Europe's "Shred It" Bootcamp in Toronto.  I first learned of Tommy via the Slice Channel when nursing Ben & Jakob in the middle of the night. In his two shows (The last 10lbs Bootcamp & Bulging Brides) he comes off as intense and a little scary.  Thankfully, in real life, he is alot nicer.

Jen & Tommy @Shred It Bootcamp

I was joined by two FITMOM members, Vicki & Sarah. The bootcamp was  a challenging, fun and positive experience for the three of us. We spent the hour squatting, lifting and lowering our bodies and challenging our core.  Not one hand weight was present, or necessary and I will definitely feel the intensity of this workout tomorrow, and even MORE on Monday :)

At some point during all of the lifting, jumping, squatting and core work I took a moment to pause and reflect on the experience. My first thought was how great it felt to push myself and experience what my body was capable of.    Sure, there were moments when I had to stop and take a rest, to catch my breath or modify the exercises that were presented, but it felt so good to challenge myself and see what I was capable of.

So this week, I encourage you to push yourself and see what you are made of.   Instead of stopping your workout when you normally do, go for a little longer.  Run a little farther or walk faster. Add 10 more reps to your set or try a new exercise.  I am sure you will be surprised by what your body can do. 

Post workout status: Still Standing :)