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

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

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

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

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

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

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

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

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





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

Ready for a swim!

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

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!

Who is your fitness role model?

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.

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. 

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.

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.

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. 

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.

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.

What are some things you are doing to live a healthy and active life for you and your family? 

Quick and Healthy Breakfast ideas for the new mom

We all know that breakfast is the most important meal of the day. We also know that this is a meal that many moms skip.  Not having enough time is often the reason for missing this important meal. 

That's why this week we are sharing our 5 fast, simple and healthy breakfasts that will get your metabolism off to a great start and have you feeling energized for the first part of your day! 

Whenever possible, be sure to include adequate protein.  Protein helps to regulate and balance your hormones and metabolism, so you are less likely to experience higher cortisol levels in the early morning hours.  A healthy breakfast will inspire more energy and better choices for the rest of your day!

1) Oatmeal- This warm breakfast cereal is the BEST way to start your day.  It's loaded with fiber and research has shown that it can help control blood pressure and reducing blood cholesterol levels.  Here's a delicious and healthy breakfast that you can make ahead of time so you can just grab and go! 

2) Eggs- Eggs are one of the most versatile foods out there.  They can be made in an assortment of ways.  When they are hard boiled, they can last for days.   Here's a quick recipe for make ahead egg muffins.

3) Plain yogurt with fruit.  Yogurt is a great source of calcium and protein.  Beware of the added sugar that sneaks into some of your favourite brands.  To reduce your sugar intake reach for plain yogurt.  Add some honey to sweeten to your taste and top with your favourite fruit.

4) Smoothie- A  simple way to not only get lots of extra fruit into your diet but veggies too!   Here's a quick way to prepare a weeks worth of smoothies for a morning when you have to run out the door!


5) Clean Eating Banana Wrap- Quick, simple and a tasty treat!
What you need:  1 whole grain tortilla wrap; two Tbsp Almond Butter, or natural peanut butter and a banana.  Spread, slice, wrap and go!  

Make sure you drink a large glass of water too.  This is another great way to get your day off to the best possible start.

  

 

 

Motivated Monday Post: Are you Lukewarm or Committed?

How would you rate your current commitment to fitness?  Is it non-existent, lukewarm, or the best part of your day?  I would assume that for most people, the feeling swings from non-existent to lukewarm.  In fact, I bet only a small percentage of people feel that the commitments they make to themselves be active everyday is the best part of their day. However, I would be so over the moon if everyone felt this way!

I don't believe that exercise should be viewed as a punishment, but I do know that my pendulum swings towards "best part of my day".  Our bodies are designed to move.  We crave it.  The body needs to move in order to function well.  The effects of a sedentary lifestyle set off alarm bells in your body. High blood pressure, diabetes, weight gain, weak core, back pain, and the like are better managed, or even prevented, as a result of a healthy diet and regular exercise.  The same holds true for my pregnant clients.  Regular exercise during pregnancy improves circulation, diminishes back pain, reduces stress and elevates your mood, making you a happier mama 2 be!

So, how do you go from lukewarm to committed?  I believe the answer is consistency and to pick activities that you find fun.  They say it takes 10 days of repeating something to make it a habit. What small steps can you take today, and commit to for 10 days, so that your pendulum swings from lukewarm to committed?  

PS Check out this new fitness movement dubbed "The November Project".  These 2 dudes from Boston were looking for ways to stay committed to their own fitness goals, to inspire and motivate others and to build community.  All I can say for sure is that if I lived in Boston, I would be part of this movement!  Sure, maybe you're not ready for a November Project type workout, but I hope that you soon find that your workouts are the best part of your day too!  "Just show up".

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!

If you're happy and you know it......

For my birthday this year one of my best friends gave me the book "The Happiness Project" by Gretchen Rubin.  I have passed this cover many times as I strolled through my local bookstore, but never picked up a copy.  I likely would not have bought it on my own either, but I have to tell you, I am so happy that she gave me this book and I made sure to take a moment to thank her.

I am a happy person by nature.  One of those glass is half-full, eternal optimists type of people.  However, I can tell you that at times I have felt, especially in the last  year or so, that I 'should' be happier.  Don't get me wrong, I am not unhappy, but I feel like I am experiencing less joy "in the moment".  I am too busy doing stuff and am not engaged in the present. 

This lovely little book has inspired me to be more present, thoughtful and self-aware (which is a lot of work, as the author herself has noted many times).  So instead of letting life pass me by I am stopping.  I am trying to take stock and learn to enjoy the moment.  As Gretchen writes many times: "The days are long, but the years are short". 

This book is definitely worth investing whatever quiet time you have into reading it.  Perhaps doing so will inspire you to find more happiness in your everyday too!

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.

Fitness and the immediate post -partum period

Recently, I have received a few emails from clients who have recently had baby's about the type of exercises they could do in the early post partum period.  I posted this article a while back, but thought it was time to share it again!

If you’ve just had a baby, exercise is probably not your number one priority right now. Diaper changes, bath time, snuggling, shushing and feeding schedules are taking up all of your time and your energy! However, there are a few things a new mom can do to help recover from her birth and make the first steps back towards fitness in the first weeks and months of your new baby’s life.

The Immediate Post-Partum Period (Weeks 1-6)

Note: If you have experienced a traumatic vaginal birth or C-section you should speak with your care provider to determine what types of exercises are recommended for you and when you can resume.

The Pelvic Floor/Kegals

If you have had an uncomplicated vaginal delivery then you will likely find it fairly easy to resume pelvic floor exercises, like kegals, as early as 24 hours after the birth. Strengthening the pelvic floor in the early days can help to speed the healing process of the perineum (to encourage blood flow to the area) and will also help to reduce incontinence caused by pregnancy. Try 2–3 sets of 20, holding each muscle contraction from 1–2 seconds, increasing the length of time as your strength improves.

Belly Breathing (Isometric Exercise)
Imagine your lungs are in your belly. Expand your belly as you inhale (you will see your belly get bigger) as you exhale, pull your belly button back toward your spine. Hold your abdominals (not your breath) in this position for 3 seconds, increasing to 10.  These isometric exercises help to build up the Transverse Abdominals (TVA).   Work upto 3 sets of 20.

Pelvic Tilt Lie on your back with your knees bent. Press the small of your back into the floor while simultaneously lifting your pelvic bone towards your belly button.  Work upto 3 sets of 20

Side Lying Leg Lifts

These are great exercises to do while feeding the baby! Lie on your side with your top leg resting in front of the bottom. Begin by lifting the bottom leg up and down slowly Work upto 3 sets of 20. Repeat with the top leg. Afterwards switch sides.

Shoulder Rotations

The increased weight and size of your breasts coupled with the long periods of holding baby in common feeding postures causes many new mothers to complain of muscle pain and tension between their shoulder blades. Shoulder rotations will not only remind you to correct your posture but will strengthen this muscle group at the same time, and can easily be done in a seated position. Begin by lifting your shoulders up towards your ears and rotate them backwards, then squeeze your shoulder blades together. Drop back to normal position and repeat. Try 3 sets of 20.

After your Post-Partum Check Up (6 weeks and beyond)

Once your care provider has completed his/her exam and you are cleared for exercise you may begin a more challenging fitness program.

• Walking is a wonderful weight-bearing and low impact activity that many moms do on a regular basis, but it’s still important to remember to go slow at first. As you increase your strength and stamina you will be able to increase your intensity and speed. Listen to your body and don’t push too fast too soon.

• Classes are a great way to build a network of support for you and socialization for your baby. An exercise program that is designed just for moms and new babies should address general concerns related to being a new mom as well as fitness-related issues. Make sure your class is led by a certified fitness instructor who has experience with prenatal and postnatal women.

• Consume quality calories and drink plenty of water. Eating right and staying hydrated will ensure both you and your baby have the right nutrition & energy needs to meet the demands that motherhood brings.

• Remember to build in time to rest. Try to go to bed early. Being disciplined in this area will help you feel better overall.

Most importantly, be kind and gentle to yourself and remember to take it one day at a time!

Caffeine, how much, how often- Summer Fitness Challenge 2013 Nutritional Tip

Thanks again to Andrea Miller, Registered Dietician for this weeks Nutrition Tip!

Oh for the love of coffee! (or tea, if you are like me!)- but how much is safe while you are breastfeeding?

Caffeine is a chemical that is found naturally in the leaves and seeds of various plants. Natural sources of caffeine include coffee beans, cocoa beans, kola nuts, tea leaves, yerba mate and guarana.

Caffeine excites the central nervous system. It also improves alertness for short periods of time.
Some people are more sensitive to caffeine than others. For these people too much caffeine can cause: trouble sleeping, anxiety, irritability, nervousness,  rapid heart rate or headaches. Caffeine in breast milk can cause similar symptoms in your baby.

Up to 300mg of caffeine, daily is considered safe, while pregnant or breastfeeding. This is the equivalent of 2  8oz cups of coffee or 6 cups of black tea!

The chart below provides caffeine content of some common foods and beverages! Choose carefully.

Caffeine in Foods and Drinks
Food or Drink Amount of Caffeine (mg)
Coffee (6 oz/200 mL)
Percolated 72-144
Filter drip 108-180
Instant 60-90

Tea (6 oz/200 mL)
Weak 18-24
Strong 78-108
Iced Tea (sweetened) 15-67

Some varieties of pop (one 12 oz can /355ml) 28-64

Chocolate bar (2 oz/60 g)
Milk Chocolate 3-20
Dark 40-50

If you are a tea drinker, be careful of some herbal teas! 

Some herbal teas, such as Chamomiles, aren’t good to drink when you’re pregnant or breastfeeding. 

Herbal teas generally considered safe if taken in moderation (2 to 3 cups per day): citrus peel, ginger, lemon balm, orange peel, rose hip. 

Avoid teas with Aloe, Coltsfoot, Juniper Berries, Pennyroyal, Buckthorn Bark, Comfrey, Labrador
Tea, Sassafras, Duck Roots, Lobelia and Senna Leaves.

For more information please contact Andrea Miller

Eat a rainbow everyday. Nutritional Tip Summer 2013 Fitness Challenge

It was a little wet and dreary out this morning, but I was so pleased to see that some of you were able to brave the rain.  We found a sweet little spot that provided us with plenty of coverage to keep us warm & dry.

As I look out my window this afternoon, the sun is trying to peek through the cloud cover.  I don't see any rainbows outside, but I plan on making one today for my lunch!

Special thanks to Your Green Baby for this weeks tip and recipe:)

Eat a rainbow every day. Include fruits and vegetables of different colours to get the maximum benefit of phytonutrients.

Recipe
Meal Sized Salad

Layer spinach, chopped red cabbage, grated carrot, grated beet, sliced avocado, cherry tomatoes, sprinkle with pumpkin and hemp seeds, add a tablespoon or two of hummus on the side, a pickle and a little sauerkraut. Add dressing and enjoy!

Summer Fitness Challenge 2013- Nutrition Tip: How to Hydrate

For many, myself included, staying hydrated is a daily challenge!  Thankfully, Andrea Miller RD is here with some great ideas to help us all increase our H2O.

Getting enough to drink can be tough under usual circumstances- this can become even more difficult while breastfeeding. Factor in warm weather, and regular outdoor activity and it becomes more challenging and even more important.

Here are my tips to hydrate while breast feeding and staying active:

• Aim for 3 liters (12 cups) of fluid each day
• Divide the 3 liters in thirds- 1 liter in the morning, 1 liter in the afternoon, 1 liter in the evening
• Drink every time you breastfeed- a glass of milk, juice, a tea or coffee (we’ll talk caffeine next time!), lemonade, iced-tea, soup, even fruit counts!
• Carry water or other fluid with you when you go out
• Keep a water bottle or two in the car, stroller, baby bag etc.
• Drink 250-500ml (1-2 cups) fluid, preferably water, 1 to 2 hours before you exercise (increase this amount by 50% if you are exercising outdoors in warm weather).
• Carry water with you during exercise;  sip during your workout
• Choose milk (including chocolate milk) as your after exercise beverage; you will replace lost fluids, carbohydrates, and protein.
• Remember high fluid foods help to meet your fluid requirements: soups, smoothies, yogurt, puddings, fruit, frozen yogurt and frozen juice bars!
• Choose a sports drink when:
• You are doing intense exercise over a longer (more than 60min.) period of time
• The weather is hot and humid

Try not to rely on soft drinks, energy drinks or alcohol as a means of meeting your fluid needs.

Do not rely on your thirst to tell you when you need to drink; fluid needs can vary from person-to-person. Listen to your body, adjust your intake based on your activity level, the weather, how frequently you are breastfeeding and your personal sweat rate. 

Bottoms up!

Summer Fitness Challenge Week #4- Nutritional Tip

Special thanks to Kim Corrigan-Oliver of Your Green Baby for this weeks nutritional tip and recipe!

Tip:
Include healthy snacks in your day to keep blood sugar levels stable and energy levels up.

Recipe:
Granola Bars
½ cup brown rice syrup
1tsp vanilla
2 tbsp coconut oil
¼ cup nut or seed butter 
1 cup cereal flakes (any whole grain flake)
½ cup rolled oats
½ cup brown rice crisp cereal
½ cup dried fruit (raisins, dates, apricots, cranberries, blueberries, cherries, etc)
¾ cup coarsely chopped nuts and seeds, any combination (almonds, cashews, sunflower seeds, pumpkin seeds)

Gently heat syrup, vanilla, coconut oil, and nut or seed butter in a large sized sauce pan until melted; stir in remaining ingredients and then pat into an 8 inch x 8 inch pan.

Refrigerate at least 1 hour and then cut into squares or bars.

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.

Summer Fitness Challenge Week #2

A big thank you to Kim Corrigan-Oliver of Your Green Baby for sharing this weeks nutrition tip and a delicious recipe to boot! 

Breakfast is one of the most important meals of the day, however many people skip breakfast for a myriad of reasons.  If you are not a 'breakfast person', then I am sure you will find this smoothie recipe very helpful!

 

Tip #2:

Eat Breakfast. It kick starts your metabolism and sets the stage for a day full of energy and stable blood sugar levels.

Recipe

Smoothie

1 cup milk of your choice, chilled herbal tea, coconut water, water or juice

¼ cup frozen blueberries

8 frozen strawberries

1 banana

1 large handful of spinach

Add all ingredients to blender and blend until smooth. Add more liquid, if necessary, to thin to desired consistency.

FITMOM Durhams Summer Health & Wellness Challenge: Tip # 1- Eating Healthy can be as easy as counting to three

It's official!  Our Health & Wellness challenge has started effective TODAY!  What better way to start off the challenge, and the week, than with some information on improving what & how we eat,

 

A special thank you to Andrea Miller, RD who has contributed to this weeks post!

 

Tip # 1- Eating Healthy can be as easy as counting to three

As a new Mom, eating well while you are breastfeeding and perhaps looking after other children can be hugely challenging. Just taking the time to eat anything often requires herculean effort.

Here are some of my tips, to help new Mom’s eat well (or maybe just better!)

1) Eat three meals each day: choose three food groups at each meal

Don’t panic- this might be- cereal, milk and a banana; it could be a PB and banana sandwich and a glass of milk; it might be humus, pita and a yogurt (Greek yogurt if you like it- it is higher in protein!); or it could be scrambled eggs, whole wheat toast and a frozen fruit and yogurt smoothie.

2) Eat two snacks each day: choose two food groups at each snack

Yogurt and fruit; toast and PB; milk and a handful of almonds; and apple and a hunk of cheese.

Think outside of the box when planning meals- you do not need to cook for hours to eat well- grilled cheese on whole wheat, sliced tomato and cucumber and fruit with yogurt can make a great dinner for a sleep deprived Mom. My clients all know I am a big fan of breakfast-for-dinner- eggs, toast, milk and fruit! Healthy, well-balanced, comforting and quick.

Three meals, three groups; two snacks, two groups! Keep counting!

 

Andrea Miller MHSc, RD

Consulting Dietitian

105 Consumers Drive, Unit 2

Whitby, Ontario

L1N 1C4

905-233-2347 andream@live.ca 

Connect with Andrea on Facebook

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.

Why slower is better when it comes to losing weight after the baby

After the birth of a baby many women are in a rush to lose their pregnancy weight anxious to revisit those items in their wardrobe that have been out of circulation for over 9 months.

The initial weight loss most women experience after birth is approximately 10lbs.  This loss is reflective of the baby, placenta, and amniotic fluid.  Weight loss continues over the next week as you shed retained fluids.  However, fat that was stored in your body during pregnancy will not disappear on its own. A healthy combination of diet, exercise and time are the key ingredients for healthy weight loss.  An ideal weight loss after childbirth is 1lbs/week (0.5kgs) to 2lbs/week.  You may lose more than that at the start, but losing more than 3lbs/week can have some negative side effects.

Here are 3 great reasons why you should remember that when it comes to weight loss, slower is better!

• Rapid weight loss can lead to loss of muscle instead.  The loss of muscle tone can make you look softer and less defined.  It can also impact your metabolism because muscle mass keeps your metabolism in check, a quick drop in lean muscle mass can result in a slower metabolism.
• Rapid weight loss can also drain your energy levels.  As a new mom who is likely more sleep deprived than others, this can be a double edge sword.  Making sure you are eating enough throughout the day and getting enough sleep will serve you better in the long run.
• Lose it too quickly and you will likely see the weight gain again, and then some.

Remember that it takes time to lose weight and get in shape.  Anyone, or anything, that is promising you a quick fix and fast results are likely setting you up for failure.  Your best bet in achieving a healthy, fit body is the steadfast combination of diet and exercise.  A balanced fitness program including cardio, strength and stretch training are the key ingredients to get you to your goals.

Setting your goals

In January I took some time to set some personal goals.  I even went so far as to write them down and placed them where they would be seen regularly.  This was a first for me.  I don't often record my goals, as much as I just think about them in my head.  However, this year, I thought I would 'lead by doing', and would 'practice what I preach' and 'plan the work, then work the plan'. 

And low and behold several of my goals have been achieved.  I am happy that I have been able to follow through on the commitments I made to myself. 

This past weekend we have finally, after years (and I mean YEARS) of talking about doing it,  repainted the entire main floor of our house (Kitchen, hallways, family room & dining room including all of the baseboards and trim).  My house looks refreshed and loved and I am so pleased with the results.

It was a time consuming project but it was worth it.  As I sit back and appreciate my tremendous painting skills, I realized how vital it is to record your goals.  It actually does help you prioritize your life.  I used to doubt this fact.  However, my freshly painted house shows me very clearly that the act of writing your goals down is necessary in order to achieve them.

This week I encourage you to review whatever goals you may have set for yourself.  If they are in your head, write them down and place them somewhere you can see them.  Review them often to help keep you focused and on track.  I am sure you too will see the results you are looking for!

If you have never written goals for yourself, check out my post from January 2013 for some helpful tips.