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!  

Is it safe to exercise when pregnant?

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

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

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

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

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

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

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

 

 

 

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

What's the FITMOM program like?

The FITMOM program developed by our founder, Andrea Page, is very unique and comprehensive pre and post natal program for women in their childbearing years.  Not only do we specialize in prenatal & post partum fitness, but we are also a community of FITMOM Coaches who support women during one of the biggest transitions in their lives, motherhood.

I am sure many women join our program because they want to create time & space in their life to be more active. It doesn't take long to realize that caring for a newborn or young child is physically demanding- moms are constantly lifting, lowering, pushing or carrying something or someone. 

Our FITMOM+Baby & FITWOMAN classes incorporate the essential strength building women need to restore balance, core strength and improved posture.  But it's what happens inside our classes that is the secret to our longevity.  This April Andrea Page's Original FITMOM programs will be celebrating it's 15th year.  I am sure that our staying power can be attributed to the sense of community, support and connection that happens each week in our classes. 

 

 

Women who attend our classes receive support in strengthening personal relationships with

partners & spouses and increase bonding time with their baby.  Members also gather information on feeding their babies- from breastfeeding challenges to recipe exchanges for making your own baby food.  We work together in supporting one another to make healthy choices by actively exercising more, sleeping better and feeding ourselves (and our families) with healthy food  and more yummy recipes.  Women also share what's working for them & what's not as we all try to figure out how this new identity of 'mother' fits into how we see ourselves and how we feel others perceive us. 

These weekly discussions flow informally before, during and after class.   In between all of the squats, lunges, planks and push-ups friendships and connections are made.  We all leave our hour long classes feeling uplifted and empowered, and less lonely. 

 

Sadly, loneliness is a big challenge many mothers have to overcome, our classes help women feel less isolated and better connected to their community.  This has a HUGE impact on how we feel in our role as mothers which in turn, has a positive impact on our young children. 

 

Personally, I have never left a FITMOM Class feeling bad, and I don't think many of you have either (in fact I hope that is never a feeling anyone ever experiences after one of our classes!).  Instead, I hope like me, you are leave feeling energized, happy, less tense and smiling. 

 

Over the past 5 years that I have been offering the FITMOM program in Durham Region, I have had the most amazing time developing and fostering some pretty amazing connections with all of you.  In fact, without your support, our FITMOM program would be missing the most essential ingredient: YOU! 

 

Thank you so much for being a part of our FITMOM programs.  Over the next few weeks we want to hear from you, our current & past FITMOM members.  We would love for you to share your thoughts on how our programs have impacted you on your journey towards a happy & healthy mothering experience.  Drop me a line at fitmomdurham@hotmail.com if you would like to share your story or testimonial!  We would love to profile you on our Facebook Page!!!

 

xox

Your FITMOM Coach,

Jennifer :)

 

 

 

 



How does exercise help prepare your body for labour?

If you are pregnant I am sure many people have asked you  what your plans are for your upcoming birth.  There are lots of things you can do to help prepare yourself for the big day, and we hope that one of them includes a prenatal fitness program.  There is lots of research available that supports regular exercise as a key factor in a healthy pregnancy, including an increase in energy and better adaptations to the physical demands that pregnancy brings. 

I think most of us are familiar with some of the benefits exercise has on pregnancy, but have you ever considered how exercise impacts your hormones in labour?  Maybe not, so today I thought I would share this knowledge with you!  One of the greatest advantages an exercising mother has to a non-exercising counterpart is an increase in her endorphin levels during labour.

As a Lamaze Childbirth Educator I teach families all about the normal physiologic response to birth, and we spend a lot of time learning about the four major hormones that drive labour, birth and early postpartum, especially breastfeeding. The role of our hormones in labour is fascinating to me and so I thought I would briefly explain the role of all 4 of these wonderful hormones to you!  The 4 major hormones are Oxytocin, Beta-Endorphins, Cathecholamines (Stress Hormones) and Prolactin.

The main role of Oxytocin in labour is to stimulate the uterus to contract.  When birth is undisturbed and a woman is receiving lots of emotional and physical support and can move around freely she releases lots of this helpful hormone.  As a result she typically experiences a very effective labour.  Pregnant women who exercise regularly are able to meet the physical demands of labour.  Leg strength and endurance are key!

Catecholamines (Stress Hormones) play an important role in labor too.  It's main function is to prepare and stimulate the fetal lungs for breathing immediately after birth.  However, if a mom is feeling overly stressed in the early part of labour, this self protecting hormone can slow things right down.  This is why we emphasize a lot of relaxation strategies in labour- like slow breathing, visualization and partner support.

Prolactin has been described by Sarah Buckley as the Mothering Hormone and is a huge player during late pregnancy and the post partum period.   This hormone is critical in establishing breastfeeding, but it also helps mamas and babies bond together.  Prolactin also helps a new mother establish a temperament for the monotony of motherhood. (Eat, sleep, poop, repeat.  Not necessarily the mama, but certainly the baby!)

And the last hormone is one of my personal favourites, Beta-Endorphins!  These are our bodies natural pain relievers.  During labour we release this hormone in response to an increase of oxytocin. The result is a transcending experience that helps a laboring woman better manage the discomfort and pain often associated with childbirth.   Research has shown that women who exercise regularly have higher levels of endorphins when they go into labour compared to women who do not exercise (Varrassi, Bazzano, & Edwards, 1989).  So what does this mean for you?  Less pain!  Sounds good to me :)

So if you are pregnant and would like to experience less discomfort in labour, then I hope you consider starting a prenatal exercise program! 

Here's a brief clip of me talking about some other benefits regular exercise has on labour!









Sources:
Healthy Birth Practice #1: Let Labour Begin on it's own , Debby Amis Journal of Perinatal Education (Fall 2014, Volume 23, Number 4
Ecstatic Birth: The hormonal blueprint of labour. Sarah J Buckley Mothering Magazine March-April 2002 Lamaze International Study Guide

Exercise and the common cold

January is often the time when people begin to make their way back to the gym and commit (or recommit) to their choices regarding healthy living: eat better, exercise more, stress less.  It is also the time when cold & flu season peaks.   

A nasty little bug made its way into our house this weekend and it took my eldest son down for the count.  His symptoms included a high fever, lethargic, cough, and a general feeling of malaise.   If you get the flu, you know you are not going to get out of bed to attend a fitness class.  You know that the best treatment to get over your bug would be to stay home & rest.  But what should you do if you are fighting the common cold?

There is little reason to limit exercise for minor colds, but if you do decide to exercise,  it’s probably better if you take it easy during your workout.  Consider a shorter, less intense routine.  Increase your hydration as well as food sources that are high in Vitamin C, as this vitamin may play some role in preventing and treating colds.  Finally, consider the neck check, and exercise appropriately for your condition.  If symptoms are above the neck, exercise may be an option.  If symptoms are below the neck, rest is recommended to allow time for recovery. 

Pregnant women are encouraged to consult with their primary health care provider before they engage in exercise,  before they start a fitness program or if they are feeling unwell. 

Things to remember:

1)      When we are ill our muscles are weaker, thereby increasing the risk of injury

2)      Upper respiratory and sinus involvement limits breathing

3)      The extra energy required to workout will reduce your ability to fight illness

4)      Do not exercise when you have a fever

5)      See your Doctor if your cold/flu symptoms become worse or persistent

Tips for Healthy Eating this Christmas

I don't know about you, but our weekends and weeknights are starting to fill up with all sorts of Christmas celebrations.  So many of these events and celebrations provide lots of holiday memories, but they also mean I am likely going to eat more than I typically would.  If this sounds like you too, then perhaps the following tips will help you to find some balance.


1.   Don't show up to your party starving.   Have a low fat yogurt, or some light cheese and crackers prior to leaving.  Arriving with some food in your tummy will help prevent you from eating every single item on the open buffet table. 

2. Whenever possible drink more water!  This is so important, especially for breastfeeding moms.  We often mistake thirst for hunger, so fill up your water glass before filling up your plate.

3. If you know you are going to eat your weight in bacon (like we will be this weekend at the Holiday Brunch we are attending) make sure to plan healthy meals throughout the week to make up for those extra calories. 

4. When you are attending an open house, try to stand far away from the food table.  This will take away the impulsive eating we participate in when a bowl of salted nuts are within reach.

5. Instead of reaching for your basic snacks (like chips and chocolate) treat yourself to your favourite holiday dessert and take the time to enjoy it.

I hope these helpful holiday eating tips will keep you feeling healthy, happy and light this festive season!

Enjoy xo

FITMOM™ Durham’s 5 Tips for a Healthy Pregnancy

Whether you are preparing for a pregnancy or currently pregnant, here are FITMOM Durham's Top 5 Tips for ensuring a healthy pregnancy. 

 

 

1) Abdominal Separation Checks by Trimester:  Abdominal Separation or diastasis recti, is the separation of the abdominal muscles into right and left halves.  It is caused by a stretching of the rectus abdominis by the growing uterus, and although it does not pose a threat to mom or baby, it can have a significant effect on your post-natal core stability.  FITMOM™ recommends that all moms have their caregivers check for abdominal separation throughout pregnancy: once in the 1^st trimester, twice in the 2^nd trimester and three times in the 3^rd trimester. 

2) Take a Childbirth Class:  Formal childbirth education classes create a spot in your schedule to sit down with your partner/support person and answer the questions you have surrounding labour and delivery. The purpose of most childbirth classes isn’t to teach women how to birth, it’s to increase the confidence of both the women and their support person that birth in a normal, natural process.  Furthermore, a good class will provide current research on various topics so you can make your own decisions.

3) Nutrition:  Eating a well -balanced diet will help to ensure both you and your growing baby have all of the nutrients you need for optimal health.  Canada’s Healthy Food Guide can make recommendations for pregnant and breastfeeding women.  Also, taking a pre-natal vitamin that has .04 mg of folic acid is recommended for all women of childbearing age.  Folate is essential to the normal development of the spine, brain and skull of the fetus, especially during the first four weeks of pregnancy.

4) Exercise Regularly:  The benefits of exercise during pregnancy are well documented.  Not only do women experience greater relief from common pregnancy related complaints like fatigue and back ache; but they experience a greater release of endorphins, your body’s natural pain reliever, during labour. 

5) Practice Self Care:  The biggest adaptation from pregnancy to parenting is learning to balance the demands of a new baby while meeting your own personal needs.  Developing better sleep habits, staying hydrated and well-nourished and practicing relaxation skills during your pregnancy can help during the early days and weeks of parenting.

For more information on upcoming Lamaze Childbirth Classes, Pre-natal Fitness Classes and Workshops please visit www.fitmomfitness.com/durham

The next 6 week prenatal Lamaze Class runs Wednesdays January 7^th-February 11^th, 2015 7pm-9:30pm in Whitby.

 

Join the next FITMOM2Be Prenatal Series in Oshawa for only $80

The FITMOM2Be prenatal series is the perfect fitness class for a mom to be who is looking for a balanced workout, designed specifically for pregnancy.  Each class combines strength & cardio conditioning followed by a prenatal yoga flow sequence.  Adaptations are offered to meet each individuals fitness needs.

The next session starts Thursday, November 20th- December 18th, 2014 from 7:30pm-8:30pm in Oshawa.  Join now for only $80 and have the energy and stamina to enjoy the busy holiday season.

For more information and to register please visit www.fitmomfitness.com/durham

The FITMOM Experience: What baby's learn in a FITMOM+Baby class

Baby wearing offers a wonderful opportunity for a new mom and her little one to connect.  Our FITMOM+Baby classes incorporates baby wearing, not only to develop strength and improved conditioning for a new mom, but for her baby too!

This week I thought I would share some great information on the wonderful benefits a baby experiences when being worn in a carrier, a wrap or being held during a FITMOM+Baby Class.

When a new baby is carried upright in a carrier/wrap they are able to practice compensatory moments.  Their muscular strength is enhanced and they develop better control of their fine motor skills.  As you move, walk, lunge, or squat your baby's body naturally works against gravity.  This natural response to your movement helps your baby develop the muscles necessary to hold their head up and support themselves against your body.

Another benefit of baby wearing in class is improving your baby's sense of balance.  An infants vestibular system is turned on the more he/she is carried.  As your baby experiences a variety of your movements he is able to respond instinctively to maintain his own balance.  Carrying, rocking and swaying with your baby in an upright position helps them to feel more secure in large spaces. 

Babies who are worn in a carrier are able to experience more of the world around them, but in a way that helps them feel secure.  Studies show that a baby's ability to be alert is increased by the amount of time he spends upright (Heller, 1994).  The more alert they are, the more they can learn.

Finally, when a baby is worn all of her senses are stimulated.  A baby receives tactile information when touching her mother's skin.  Her olfactory senses are stimulated when she is nursing.  Her vestibular system is stimulated by the movements her mother makes.  She is visually stimulated by the world around her and she can respond to the sounds and conversations around her.

Whether in a baby carrier, wrap or in mommy's arms your baby can also benefit from the FITMOM experience!  Join us today and experience the joy of movement with your baby.  FITMOM+Baby classes are offered in Pickering & Oshawa.  Classes are a rolling admission so you can start anytime.

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.

 

 

FITMOM Durham's Move of the Week: Side Plank

The side plank is a staple core exercise in our FITMOM+Baby, FITWOMAN &  FITMOM2Be prenatal classes.  The side plank engages the muscles of the obliques, and other core stabilizers, as well as your shoulders and glutes.  Strong obliques help improve posture, reduce back pain as well as pubic discomfort both during pregnancy and the post-partum period. 


To perform a side plank:

1.Lie on the floor so that the left side of your body is facing the floor.

2. Stack your feet and knees together.  You should form a straight line from your joints (ankle, hip and shoulder).  Your spine should be neutral.

3. Ensure that your elbow is stacked under your shoulder to stabilize.

4. Engage your belly button to your spine as you press your Right hip up towards the ceiling. Hold for 6 seconds and then slowly lower to the floor.  Remember to breathe :) Repeat 3-5 times/side.  Beginners should start with fewer repetitions. 

There are tons of modifications and variations for side plank. To make it easier keep the bottom knee to the floor.  Make it harder by stacking your feet and lifting off the floor. Use a chair, a bench or the wall.  Have a busy toddler? Get him involved too! We like to shake it up in our FITMOM+Baby classes, join us on Tuesday in Oshawa or Wednesday in Pickering from 10:30-11:30am!

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.

FITMOM Durham's move of the week: Tricep kickbacks

Most women find that their triceps are much weaker than their biceps.  Therefore, it is important to balance opposing muscle groups (biceps & triceps for example) to reduce the chances of ligament strain or muscular injury.  This is especially important during pregnancy. because your joints loosen due to the presence of the hormone Relaxin. 

In the post partum period, strong tricep muscles will help to lift and carry your baby and all of their gear as the grow.  They also provide major stroller pushing power as you and your baby explore your neighbourhood, or even at your FITMOM Stroller Strength class!


To perform a tricep kickback:



1. Take your left leg forward into a lunge position. Lean your body forward so that your hips are at a 45 degree angle to the floor. Place your left hand on your left thigh to help stabilize you. 

2. Bend your right elbow so that your upper arm is parallel to the floor, your forearm is perpendicular to the floor and your palm is facing in towards your body.  Keep your elbow close to your waist.

3. Keeping your upper arm still, straighten your arm behind you so that your arm is parallel to the floor and one end of the weight points down to the floor.

4. Slowly release back to the starting position. 

5. Remember to keep the abdominals strong the entire time and don't forget to breathe.


Beginners should start with no weight or a low weight (3-5lbs).  Advanced fitness levels can choose heavier weights.  Pick a weight that you can lift up to 10 repetitions with some effort for 1-3 sets. Increase your reps upto 15 for 2-3 sets. When this is no longer challenging you can slowly increase weight and start back at your lowest repetition for 2-3 sets.  Continue in this way.

For the mom to be:                                       After baby:
Reps: 10-15 reps                                            Reps:12-15 reps
Sets:   1-2    sets                                             Sets: 2-3 sets

Remember to consult with your care provider before starting any new fitness routine. Avoid exercise if you feel any pain or discomfort.

5 reasons to Join our FITMOM2Be Classes

Regular exercise is one of the best ways to take care of your physical body during pregnancy and beyond! Not only will regular exercise help relieve the common aches and pains many women experience during pregnancy, but it can help reduce the likelihood of experiencing some pregnancy complications like Gestational Diabetes and Pregnancy Induced Hypertension.  The Society of Obstetrics and Gynecology of Canada recommends all women without contraindications (complications as a result of pregnancy) to engage in regular aerobic and strength & resistance training as part of a healthy pregnancy!

So check out our top 5 reasons to join our FITMOM2be prenatal series:

1.  During pregnancy your body releases the hormone relaxin which helps prepare your body for labour, but it makes your joints more unstable.  Our FITMOM2Be class incorporates strength & resistance training which helps to improve muscular balance and prevent injuries that may arise in the late stages of pregnancy. 

2. FITMOM2Be classes are done in a circuit which helps our pregnant mamas train  their cardiovascular system.  This will help prepare your for the endurance of labour. Don't be afraid of the idea of circuit training!   Have a peek at this video clip here to see some of the things we do!

3. Exercise during pregnancy is encouraged at anytime during your pregnancy.  So if you have already been active prior to your pregnancy you should continue to do so!  If you have not been active prior to pregnancy, you should start now!  The new guidelines encourage regular physical activity, including resistance training*  Our FITMOM2Be program allows for women to start at anytime during her pregnancy.  We provide modifications for all fitness levels and stages of pregnancy so that you may work at your own pace and build up your stamina and intensity as you progresses through the program.  

4. One of the biggest myths still abound today is that you should not train your abdominal muscles during pregnancy. However, this is not true!  In fact, abdominals are one of the top 5 muscle groups you should focus on.  Your abdominal muscles assist your uterus during the pushing phase of labour.  The stronger they are, the more effective you will be during this phase.   Some women experience a separation of their abdominal muscles during pregnancy, this condition is called diastasis recti.  If this condition is present you will have to modify the type of abdominal training you do, or in some cases abstain from abdominal work, so it is important to work with a professional who is aware of this condition and who is knowledgeable on how to train pregnant women safely.  Finally, women who have weak core muscles are more likely to experience pelvic floor weakness or dysfunction in both the short and long term. 

5.  Women who are active and exercise regularly are better equipped to handle they physical demands of  labour.  For example, a woman who goes into labour with no energy may find labour more painful and tiring increasing the likelihood of an epidural.  Although an epidural may be a part of your birth plan, research shows that the earlier it is introduced in labour the more likely a woman is to experience other interventions (like pitocin, restriction of movement & continuous fetal monitoring, assisted vaginal deliveries and cesarean birth).  On the other hand, if a woman walks into labour with energy she is more likely to be active in her labour.  She will find it easier to walk, stand, lunge and sway using gravity friendly & upright positions which help to bring the baby down into the birth canal.  As a result she may experience a shortened labour because she has the strength and stamina to help her cope. 

The next Prenatal Fitness Series FITMOM2Be starts Thursday September 18th at 7:30pm in Oshawa.  Join the motherhood, meet other women in your community and get fit & strong with your baby!   For more information please feel free to visit our website at www.fitmomfitness.com/durham  

*June 2003 SOGC Guidelines Exercise in Pregnancy and the Post Partum Period

FITMOM Durham Move of the week: The bicep curl

If you have a baby or a toddler then you know how important it is for your arms to be strong. That's why this weeks focus is the bicep curl.  Stronger arms means easier lifting and carrying of your baby, toddler, car seats and any other baby gear.  Women who are pregnant are more likely to strain their back during everyday lifting when their arms are not strong, so it is important to strengthen your arms during pregnancy too!

To perform a bicep curl:

1. Stand with feet shoulder width apart, knees slightly bent
2. Keep your shoulders back and lift your head up
3. Keep abdominals strong and lifted.
4.With weights in your hands firmly but not tightly, exhale as you lift your palm towards the ceiling while keeping your elbows close to your body.
5.Inhale and slowly release the arms down towards the floor again. Make sure to fully extend the arm to complete a full range of motion.

Beginners should start with a low weight (3-5lbs).  Advanced fitness levels can choose heavier weights and/or double up the weight in one hand for a set of repetitions.
Pick a weight that you can lift up to 10 repetitions with some effort for 1-3 sets. Increase your reps upto 15 for 2-3 sets. When this is no longer challenging you can slowly  increase weight and start back at your lowest repetition for 2-3 sets.  Continue in this way.

For the mom to be:                                        After baby:
Reps: 10-15 reps                                            Reps:12-15 reps
Sets:   1-2    sets                                             Sets: 2-3 sets


Remember to consult with your care provider before starting any new fitness routine. Avoid exercise if you feel any pain or discomfort.

FITMOM Durham's move of the week: The lunge

Lunges are one of the best compound exercises out there, next to the squat, of course!


Lunges target the quadriceps, gluteus maximus and hamstrings.  During pregnancy it is important to train these muscles because when they are strong they can help facilitate weight-bearing activities, making walking and standing easier as your belly grows, as well as support you during labour and birth.
 
After you give birth you should continue to train these muscles.  Doing so will improve your metabolism as well as your strength & stamina so that you can care for your baby easily.  Remember, the stronger you are the easier it will be to carry your baby, lift your baby in and out of seats, push the stroller and chase them as they grow!

There are tons of variations for the lunge.  As you get stronger you can progress from the forward lunge (as described below) to rear lunges, travelling lunges, or pulses to name a few.  At FITMOM, we like to do all of the above while using our baby's for motivation and added weight resistance.
 

1. To perform a basic  lunge start with your toes pointed straight ahead. 
2. Take one exaggerated step forward (more than a comfortable step) with the desired leg.  Land the heel of the front foot while the back foot is lifted with the heel off the floor.
3. Keep your knees and feet aligned.
4. Keep your head up, lift your chest up and hips facing forward.  Contract your abdominal muscles.
5. Inhale as you lower your back leg towards the ground.  The front knee remains directly over the ankle with the shin perpendicular to the ground.  Avoid the front knee from passing over the front toes.  Pause at the bottom of the movement, before the back knee touches the floor.
6. Exhale as you push off the front leg until you are back to your starting position. 

For the mom to be:                                                                   After baby:
Sets: 1-2                                                                                       Sets: 2-3
Reps: 10-15                                                                                 Reps: 12-15

 Remember to consult with your care provider before starting any new fitness routine. Avoid exercise if you feel any pain or discomfort.

Fat, are you getting enough?

Essential Fatty Acids (EFA's) are vital to your health and your baby's health too!  EFA's are simply components of fat.  Without them, your body is unable to function properly.  When we consume these foods ,especially Omega-3 fats, our bodies can then produce DHA and EPA's which is fuel for our brains and our developing baby's brains. 

It is important to have a diet that includes these essential fatty acids, because we can not manufacture them on our own.  Examples of these good fats include:

Omega- 3 fatty acids:
Flax, walnuts, cold pressed canola oil, wheat germ and dark green leafy vegetables.  DHA and EPA are the most important and active forms of Omega-3 and are predominantly found in oily fish and seafood.

Omega-6 fatty acids:
Soy oil, sunflower seeds, safflower seeds, pumpkin seeds, tahini, corn oil and most nuts are all examples of the other essential fats we need.  However, we often have an abundance of these Omega-6 in our diet which are largely found in dairy, eggs, and animal meat (poultry).  As a result if you already consume these types of foods you won't likely have to change your diet to get more of these fats.


During pregnancy and breastfeeding a mother is depleted of her essential fatty acids, especially Omega-3's.  In fact, each child gets less EFA's than the previous child, depleting the mother even further, UNLESS the mother augments her diet with EFA's, like flax oil and oily fish. Women who are pregnant, breastfeeding or planning to become pregnant should ensure that she has a diet rich in Omega 3. 

 

 
 

At FITMOM, we like to squat with babies!

Squats are the foundation of any fitness program and a perfect example of functional movement.

 

Performing squats will help build muscles in your legs, increase your metabolism, make daily tasks easier as well as maintain mobility and balance.

To perform a proper squat follow these alignment principles:

1. Stand with feet shoulder width apart, toes pointing forward.

2. Lift your chest up and draw your shoulders down and back.  Keep your chin lifted and look straight ahead.  This will help you keep proper spinal alignment.

3. Hinge from the hips and push your bum backwards.  Your knees should not go past your toes.  Lower yourself slowly towards the ground, keeping thighs parallel to the floor.

4.  Pause slightly in the lowest position and avoid bouncing.  Press into your heels as you exhale and lift up.  Avoid locking your knees and keep your abdominals strong.

 

At FITMOM, we like to squat with babies! How do you like to squat?

Benefits of staying active in late pregnancy

There are many benefits to staying active throughout your pregnancy.  Women who exercise regularly report a  reduction in back pain, have improved circulation and experience less swelling (edema).  They also reduce their risk of high blood pressure and gestational diabetes.  Women who are physically fit also report having shorter and easier labour.

Have you ever wondered why that is?  

Well, for starters a woman who is physically fit handles the physical demands of labour better because she is stronger and has improved endurance.  Active women may also experience shorter labours because the baby us in the optimal position for labour and birth.  If the baby is aligned well in the mothers pelvis contractions are more effective and labour will progress more quickly.  

Towards the end of your pregnancy you may be less inclined to want to exercise and prefer to come home after work to lie down and rest on the couch instead.   Considering the amount of time most of us spend sitting, either at a desk or in a car, lying down for hours at night may not be the best idea.  

Limiting the amount of time a pregnant woman spends in supine or semi-reclining positions can reduce the likelihood of a baby becoming posterior (OP baby's occur in between 10-20% of all pregnancies).  A woman who has an OP baby tends to report higher instances of back pain, back labour, and may experience longer labours because the position of the baby does not allow for even or consistent pressure on the cervix.  Most babies, even those who are persistently OP will eventually realign themselves into position during labour and birth, but the labour experience may be longer and more painful than what you were hoping for.   

So as tempting as it may be to recline on your couch and relax with your feet up after a day at the office, consider adding in these positions into your daily routine instead to encourage what is known as Optimal Fetal Positioning (Sutton& Scott)

• Spend time sitting on a birth ball (stability ball)
• Watch T.V.  in a hands and knees position, add in pelvic rocking (Cat/Cow) and/or swaying of hips
• When standing, lean forward resting your hands against a table or a counter
• Avoid crossing your legs, which narrows your pelvis and doesn't allow your baby to turn
• Avoid lying down with your legs up
• Sleep on your left side
• Yoga postures like the tailor sit or cobbler are restful and helpful positions
• When you do sit on a chair keep your knees lower than your pelvis and your trunk slightly forward

Whenever possible, continue with light to moderate exercise like walking, yoga and swimming.  You may have an easier labour because of it!

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