Practicing self-care

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

-Ferris Bueller

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

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

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

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

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

A pretty office space is essential!

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

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

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

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

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

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

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

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

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

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

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

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

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





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

Ready for a swim!

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

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

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

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


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

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


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

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

Our Friends at FITMOM Ottawa!

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

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



3. We're exercising in the great outdoors

FITMOM's in Oshawa (Lakeview Park)

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








4. You'll meet a great community of women

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



5. The price is right

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

Register today on our FITMOM Durham Website

Experience a FITMOM+Baby Class

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

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

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

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

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

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

 

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

 

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

 

Visit our Facebook Event Page to RSVP!

Calling all moms!
Join our CORE RESTORE series.

Our exclusive 8 week fitness series is specifically designed to rehabilitate your core, boost your metabolism & lift your booty!

• Each class incorporates safe & effective Core moves (no more crunches!)
• Safe for women with abdominal separation
• Special emphasis on functional movement
• Interval training to boost metabolism & blast fat
• Creative programming to engage and entertain baby
• Experience our Signature FITMOM style
• Meet other new moms in your community

Register by Tuesday March 10th, 2015

$120/8 weeks (taxes included)

Join our Core Restore Workshop with Special Guest Kim from Appreciating Health

Whether you had a baby 10 weeks ago or 10 months ago, this workshop is for you. 

 

Join us on Friday, February 6th and learn the fundamental Do's and Don'ts of Core Exercises after baby.

 

Many women experience Abdominal Separation, or Diastasis Recti (DR), after pregnancy.  Diastasis Recti is caused by intra-abdominal pressure and is a combination of the separation of the Rectus Muscle and a weakening of the linea alba, the connective tissue that connects your 'six pack'.  This connective tissue becomes weak and is unable to support your abdominal wall and internal organs.  It is also very common for DR to weaken your pelvic floor.

 

More often then not, we resume traditional core exercises, like crunches and planks, with the hopes of improving our core muscles and to 'bounce back' after birth.  However  these exercises can actually make the separation worse if you have DR, causing more weakness and leaving you susceptible to low back pain, pelvic pain or prolapsed organs. 

 

Whether you are working out at home or in a group setting, learning how to identify & assess yourself for Abdominal Separation and following the guidelines and best practices to restore Your Core is essential.  Join us for this interactive workshop and learn exactly what to do to safely exercise after and with baby! 

 

Kim from Appreciating Health will also be delivering a great session on Nutrition for the New Mom.  Learn what to eat to fuel your body to boost your energy and feed your family.

 

Register via email at fitmomdurham@hotmail.com by February 4th, 2015.

 

Hope to see you there!

 

 

FITMOM Durhams' Best Practices for Clean Eating

Eating Clean describes eating in a way that optimizes nutritional intake, minimizes overall fat intake and maximizes results. Approach this gradually and focus on health and feelings of well-being, rather than external results. 

Diet is an essential part of healthy living.  However, eating well is not always easy.  Take baby steps and recognize how small changes are making big impact!

  

Best Practices:

 

Breakfast should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein, 1 dairy (optional)

 

A.M. Snack should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein

 

Lunch should include 1 serving of complex carbohydrate, 2 simple carbohydrates, 1 protein

 

P.M. Snack should include 1 serving of complex carbohydrate, 1 simple carbohydrate, 1 protein

 

Dinner should include 1 serving of complex carbohydrate, 2 simple carbohydrates, 1 protein

 

Not so late snack-only if needed-try to stay away from carbohydrates before bed

 

Ingest 'Best' Foods:

 

Complex Carbohydrates: Grains, high fiber and enriched products like couscous, oatmeal, cream of wheat, rice, sweet potatoes, potatoes, corn, peas, pumpernickel bread/bagel. Eat pasta sparingly, as they are cause for water retention (when you do eat pasta eat it early in the day), be mindful about bread products too!

 

Simple Carbohydrates: Vegetables/fruits – broccoli, spinach, beans, cauliflower, carrots, lima beans.  Fruits – apples, oranges, bananas (1/2 = 1 serving), peaches, pineapple, melon, strawberries etc.

 

Protein: Meats, chicken, turkey, fish (tuna, salmon (heart smart), and other selections( not fried or breaded). Nuts (sparingly as they are high in fat but generally do contain essential fatty acids) and legumes.
 

Dairy: Contains calcium but choose non-fat dairy as it is high in fat and cholesterol. Also supplement    your diet with calcium supplement. Yogurt, milk, cottage cheese. Low fat cheeses.
 

Essential Fatty Acids: The essential fats of which the proper quantities are not found in our diets. Fish oils, OMEGA 3,6,9  caplets etc. Good fat helps us break down bad fats.

 

Practice:

 

If you are trying to make better habits and choices as it relates to meal planning, I often recommend making smaller commitments.  For example, attempt to eat 1 'clean' meal a day.  As you move forward with your success you can begin to increase the number of meals that are reflective of eating clean. Over time, this activity will require less effort by you.

A Mommy Minute

Synonyms for Mother: Parent, source, attend, nurse, nurture, protect, provide for, accommodate, nourish, oblige, raise, rear, shelter, sustain.

Being a mother is all encompassing.  We can feel lost and found, overwhelmed and pulled together all at the same time.  Some days are easier and better than others.  At FITMOM we encourage our mother’s to take the road of motherhood one day at a time.  Yet we know that sometimes even that can be hard.  So if and when you are feeling overwhelmed here are 10 sanity savers, pick one and try it for 1 minute to help you get grounded.

Meditate:   This is not a word that we should be afraid of.  People who practice meditation are engaged in thoughtless awareness, to be present in the moment.    If meditation is new to you, try a mantra instead.  We like “This feeling is temporary” or “I can handle this”. Repeat these words for 1 minute.

Self-massage with a tennis ball:   Use a tennis ball to apply pressure to any areas of your body that need a little TLC.  Roll the ball on your legs, in between your shoulder blades, or the bottom of your feet.

Engage in a venting session: Call a friend on the phone and engage in a 60 second vent session. Be prepared to reciprocate the next time she needs to unload her concerns and frustrations. 

Dance party:  What’s your guilty pleasure song? Put it on, turn it up and dance like no one is watching.  We had a dance party while we wrote this list J

Laughing:  A good hearty laugh is a wonderful release of tension.  Check out this guy.  If you are not laughing now, then watch it again!   

Benefit from a hug:  Hugs release oxytocin, the hormone of love.  A good hug can help you feel calm and connected, especially if you are getting a hug from someone you love, like your baby or partner.  Stay in the hug for a solid minute and notice how you feel afterward.  A self-hug is a wonderful alternative if you find yourself alone.

Enjoy a stretch: Tight chest muscles are a common complaint amongst new moms. Start with a few shoulder rolls, then stand with your Right hip against a wall and stretch your Right arm behind you. Pair this stretch with some deep breathing and feel your chest muscles release.  Hold for 30 seconds then repeat on the other side.

Focus on breathing:  Deep breathing helps to calm and relax your central nervous system (fight or flight response).  Tension and anxiety is released on the exhale.  Breathe in through your nose and imagine a water pitcher in your belly, fill it up from the bottom to the top.  Exhale with a sigh as you slowly empty your pitcher.

Self-affirmation:  Tell yourself you’re great; tell yourself that you are doing a great job.  Say it loud, say it proud! We think this young lady has this skill down pat!

Gratitude:  Be thankful. Gratitude allows you to adjust your focus.  Instead of focusing on what you’re lacking, it shifts you to embrace all that you have.    Gratitude helps to put things into perspective.  Count your blessings, you have many.

 

 

Boosting Energy & Balancing Weight! A Workshop for New Mom's

Hello Everyone!

I am so very excited to announce this new workshop.  I have partnered up with Kim from Appreciating Health to help the mamas we work with increase their energy and feel good in their bodies. 

We both know how challenging it can be for a mom to take care of herself properly.  We know you are the first one up, the last one fed and the one who is loved by your family the most!  So, to help you keep up with the demands of your day we have designed this fun and interactive workshop to address your questions regarding what to eat and how to move so you can feel fabulous!

I hope you can join us for the event!

FITMOM Durham's Top 10 Benefits of Prenatal Yoga

Did you know that women who are physically active during their pregnancy positively impact the health of their baby not only during pregnancy, but after the birth as well! 

 

Here are 10 benefits of practicing yoga during pregnancy:

10. Yoga builds strength:

When you practice yoga you are actively stretching your body through eccentric muscle contraction.  This means that as you contract, the muscles are actively lengthening.  Eccentric strength promotes joint stability and functional strength.  During pregnancy, practicing yoga can help you continue to perform daily tasks with ease!

9. Relieve aches & pains:

One of the most common complaints in pregnancy is low back pain caused by increased weight gain and postural changes.  Prenatal yoga strengthens your core (low back, transverse abdominals, pelvic floor) and different postures promote space for you and your baby to be comfortable.

8. Yoga teaches you to breathe:

Breathing exercises are incredibly helpful during pregnancy to minimize stress and relieve anxiety.  During labour, breath control contributes to the reduction of pain and discomfort you experience.  It is also self-calming and enhances a sense of well-being during labour.

7. Yoga builds balance:

As your centre of gravity changes throughout pregnancy, balancing postures (like tree pose) can help you feel more comfortable with your body and how it moves. Standing poses, like warrior, improves muscular strength in your lower body.  Creating strength in your body during pregnancy allows you to carry your baby comfortably.

6. Relieve anxiety:

With a special attention to breathing, calming music and gentle stretching, practicing prenatal yoga teaches you how to be in the moment and to tune out distracting messages.

5. Prepare for childbirth:

Learn postures that can be helpful in progressing your labour and that prepare your body and the position of your baby for optimal delivery.

4. Rest on command:

Learning to quiet and calm the mind and body will greatly serve you in the near future.  During labour this ability will promote rest & reserve energy in between contractions. After the baby is born, this skill will help you when your sleep schedule is feeling out of control.

3. Bond with your baby:

Practicing prenatal yoga creates a dedicated time for you to connect and tune into your baby.

2. Meet other new moms:

Meeting other women who are also experiencing the joys and challenges of pregnancy makes you feel more connected and supported.  Learning from each other and participating in group discussion is also very helpful.

1. Gain confidence in your ability to give birth:

Practicing yoga during pregnancy can help you feel empowered about what your body is capable of doing. Guided relaxation exercises, mantras and words of wisdom can also remind you of your inner strength and that you are amazing!

Join FITMOM Durham's next 5 week yoga series "Yogavibe For Birth" Monday March 3rd, 2014 in Whitby.  $90+tax.  Pre-registration is required.  Space is limited.

www.fitmomfitness.com/durham

Snow Day! Class is Cancelled

Sure, there's snow.  Yes, class is cancelled BUT you likely have on your workout gear because you are such dedicated FITMOM Mavens and are just dying to exercise, because you love how you feel when you do!

So to keep you on the right track, and to build some better biceps, here's your 15 minute focused upper body workout.  Enjoy! 

Equipment: 3-5lb weights

Don't forget to warm up your body!  Full dynamic movements to get the blood flowing and to prepare your body for the work ahead.


*Single Leg Bicep Curl to shoulder press x10
(Repeat other side)
*Single leg bicep Curl to shoulder press with a leg extension x10
(Repeat other side)
plié squat with bicep curl x20
front & side lateral raise x10 (alternate arms)
alternating front lunges x20
plié squat with hammer curl x20
alternating front & side lateral raise x10
alternating reverse rear lunge x20
reverse fly x10
triceps extension with calf raise x10
reverse fly x10
triceps extension with calf raise x10
Sumo squat with wide angle bicep curl x20

*Single leg bicep curl (Stand on Right leg.  Lift Left leg off the ground and engage your core.  Weight is in left hand, curl up to bicep and press up to shoulder press, curl weight back down to hip and repeat*)
Single leg bicep curl with leg extension (Stand on Right leg.  Lift Left leg off the ground and engage your core.  Weight is in left hand, curl up to bicep and press up to shoulder press, curl weight back down to hip and repeat. Extend your Left leg out as you extend into a shoulder press*

Repeat 2-3 times.

Warm down and stretch :)

Remember if you are new to exercise to always consult with a physician before starting any new fitness routine.

Best!

I smile when I run

Yup, it's true! 

I must look like a crazy person as I run through my neighbourhood, but I smile when I run. 

I think I am the only one.  Or most certainly, a minority.

I have noticed too often lately that people are so engrossed in themselves that they don't make eye contact, they rarely acknowledge the people they pass by on the street and they don't smile. 

I am now on a mission to make you smile.  My feelings won't be hurt if you don't smile back, but it won't stop me from smiling. 

So be warned Whitby!  I will smile at you when I run.  I will say hi.  I will encourage you to keep walking, running or motoring in whatever way you choose. 

I will smile when I run.

Happy Holidays! Enjoy this exclusive promo :)

I am really excited to share this holiday promotion with you.  Starting Friday November 29th, 2013 I will be offering 2 classes a week for 10 weeks for the price of 1 class/week  (that's a savings of $80) to the first 10 people who take advantage of this deal.

You can purchase the classes and start right away, or apply the deal to a gift certificate to use in the New Year; the choice is up to you!  The only catch is that there will only be 10 up for grabs, so don't delay!  Call (905) 903-0029 or register online:

www.fitmomcanada.com/durham 

1 class/ week for 10 weeks is $145+tax  get the 2nd class/week FREE! 
There are only 10 up for grabs!!

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".

Tips to get you back on track after your holiday splurge!

If you are like me, you likely overindulged at the annual family gathering this Thanksgiving.   The extra glass of wine/pop, nacho dip, chocolates and candies were all snacked upon and enjoyed before the turkey was even brought to the table.  Perhaps you also enjoyed a few helpings of stuffing and extra gravy on the turkey and enjoyed every bite.  Before your plates were cleared the coffee tray rolled out and you soon found yourself enjoying some ice cream, apple and pumpkin pie before you crawled to the couch and passed out complaining that your pants are now too tight.

Instead of beating yourself up for indulgence, try these few tips instead:

1) Drink lots of water
2) Meal plan for the rest of the week
3) Use the power of your guilt to motivate you into doing something active that you may have been putting off.  Give yourself that little kick in the butt before the next holiday creeps up on you.

There is no price on your health!  Start today, feel better tomorrow!

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.

Baby it's hot outside!

Well, we finally got the heat wave we were asking for.  Summer has arrived and no doubt about it, your joints (especially the hands and feet) are feeling it.  Even more so for those of you that are pregnant over the summer months!

It is fairly normal to experience mild amount of swelling during pregnancy, especially swelling of the feet.  Remember that if you experience a sudden onset of weight gain, swelling, blurred vision or headache it can be a sign of pre-eclampsia (high blood pressure during pregnancy) and you should consult with your primary care giver.  If you are worried about the amount of swelling you are experiencing during your pregnancy be sure to speak with your Doctor/Midwife who can reassure you and answer any questions you may have.

This week I thought I would share some of my favourite tips to help my mamas2be stay cool & comfortable during our heat wave!  These suggestions can help increase your comfort, improve your circulation and reduce any swelling  you may experience as a result of heat & humidity. 

1. Stay hydrated.  This may feel counterproductive, however, ensuring adequate water intake can actually flush your system out and prevent water retention. 

2. Balance rest & activity.  Avoid standing or sitting for long periods of time.  Getting up frequently to walk around will help improve circulation and can reduce the amount of swelling you are experiencing.  When you do need to rest, try lying on your left side and when relaxing try to keep your feet elevated, perhaps on a foot rest or stool, with your legs at hip height.  Avoid crossing your ankles.

3. Treat yourself to an Epsom salt foot bath.  Or just soak your feet in tepid water for 10 minutes.  Then add in some nice ankle rotations in both directions.  Finish off the treatment with your favourite cream and a foot massage.  This is made even more enjoyable if your partner rubs your feet, especially if you can't reach them!

4. Enjoy a dip in the pool.  I lived in the water for both of my pregnancies. My boys were born in August and October, so I am all too familiar with the extra challenges that a heat wave places on a pregnant woman.  I experienced immediate relief from any joint pain or swelling the moment my toes dipped into the water, perhaps you will too!   If you're lucky you have a good friend with a pool that you can access at anytime, and who would love to see you floating (or swimming) in her backyard.  If you don't, try the local pools in your community.

I hope that you experience some relief over the next few days.  The weather report is hot & humid for the rest of the week.  Try your best to stay cool, and avoid being outside for long periods of time (especially if you don't have a pool or lake to get into on a moments notice). 

Perspective. It is everything.

I have to be honest with you.
I have been feeling rather unmotivated lately. 
Perhaps it's the weather. 
Perhaps it is the lack of sleep combined with a very busy schedule. 
Regardless of the reason, the feeling is present and hangs over me with every step. 
Until today. 
Like any challenge or obstacle we face, it's all in your head. 
So, I am going to change my perspective. 
I am going to take control. 

                                                                          motivation

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