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 

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

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

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!

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.

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?

How to make the most of your walks with baby

Walking is one of the most convenient and easiest ways for a new mom to make physical activity a part of her daily routine.  At FITMOM, we know first hand the positive and transformative impact regular exercise has on our mood, sleeping patterns and self-esteem, we hear it from our members all of the time! If you are already engaging in regular walks, but want to find out how to get the most out of them, then read on!

You may be surprised to learn that brisk walking/power walking can be as challenging as running, but it comes with the added benefit of being easier on your joints. This is especially important for new moms as the hormone Relaxin is still present between 3-6 months post-partum.  Reduce the chance of injury in the early post partum period by training properly and limiting high-impact exercises.

To make the most of your walks and to increase your metabolism you need to ditch the stroll and learn to power walk!  In fact, by challenging yourself to increase your pace and intensity you will increase the number of calories you burn overall.  Add in a healthy balanced diet, a strength training program and ensuring adequate rest and you will be well on your way towards meeting your fitness goals.  Remember, if you are new to fitness, start off slowly and gradually increase your intensity.  We recommend you meet with your physician before starting any new fitness program.

For best results, aim for at least 3 power walk and 1-2 interval training sessions per week.
The Pace (Measuring Intensity):
Warm up pace:  Think window shopping pace.  4 on a scale of 10.  3-5 minutes
Build up to a Brisk Walk.  The effort is about 5 or 6 out of 10.  If you are walking with a friend you can easily hold a conversation, but you need to catch your breath every few sentences.
Power Walk:  Torch it up!  You are moving at a clip.  Use your arms to propel forward.  The effort is 7 or 8 out of 10 in intensity.  Talking is possible only in spurts.

Best Practices:
1. Think Tall.  Lift your chin up.  Don’t look down at your feet.  Keep your stride long and head in line with your spine.
2. Engage your core; think belly button to spine.
3. Squeeze glutes: Your butt propels you forward through your walk, make the most of it!

It's important to challenge yourself!  Add variety to keep it interesting:
• Try hills.  Even a small incline can increase your calorie burn by 20%
• Swing your arms
• Take longer strides

Finally, don't forget to stretch!  Pay special attention to your quads, shins, hamstrings, ankles and calves.  I would also encourage you to  invest in a good pair of shoes, wear a supportive bra and remember to hydrate!

Step to it ladies!
For a sample walking program, click here

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

Embracing pregnacy through yoga

When I was pregnant with my boys, I practiced yoga regularly. I had practiced on and off prior to becoming pregnant, but it wasn't until my first pregnancy that everything clicked and my passion for yoga deepened.  My prenatal yoga practice allowed me the opportunity to slow down and connect with my growing baby, but also to carve time out of my day to reflect on the physical and emotional changes that pregnancy brings. 

The physical changes that pregnancy brings can sometimes be uncomfortable, backache, for example, is a common complaint among most pregnant women.  Weight gain and postural changes are often the culprit, as well as weaker core muscles.  Research confirms that women who remain active during their pregnancy will experience lower instances of backache, constipation, healthier weight gain, decrease swelling and improved circulation.  I believe that my regular yoga practice, and the fact that I stayed active during each pregnancy, contributed to my overall experience of being comfortable in my skin.  The minor aches and pains I experienced were alleviated through my yoga practice, creating space in my body to accommodate my growing boys.  I looked forward to the time I spent on my mat as I waited to meet the one's who had stolen my heart.

Although my days of practicing prenatal yoga as an expectant mom are behind me, I continue to enjoy the time I get to spend guiding you through your practice.  As your teacher my goal is to create an environment that is a safe refuge for you to connect with your baby and to build community with a network of expectant mothers.  I also strive to build confidence in your ability to give birth and to help you feel empowered and strong, physically and emotionally.

Our next prenatal yoga series is scheduled to run starting Monday March 3rd, 2014 at 7:30pm in Whitby.  It would be wonderful to have you join me as you prepare to welcome your little one into your family.  To register for the class please visit my website at www.fitmomfitness.com/durham

• Experience the positive effect of practicing yoga during pregnancy
• Learn the benefits of breathing and relaxation techniques during pregnancy and childbirth
• Practice effective postures that prepare you physically for labour
• Engage in weekly discussions related to pregnancy and childbirth and the postpartum experience. As a Lamaze Certified Childbirth Educator my role is to present evidence based care so that you may make informed decisions for childbearing.   I am also an advocate that promotes, supports and protects normal birth. 

New Prenatal Yoga Series Starts January 13th, 2014

With the holidays behind us, we are gearing up for what will be a fantastic New Year for 2014.  Over our holiday break I have spoken with many families who are expecting something pink or blue in 2014.  I am always really excited to speak with you and to share my passion for health & fitness, not only during your pregnancy, but afterwards as well!  This week, I thought I would share some of the well documented benefits that regular exercise has for both mom and baby:

Benefits For the Mom to be:

• Regular exercise can improve circulation, reduce back pain and increase energy
• Women who practice yoga during pregnancy report a reduction in stress and enjoy the bonding experience with baby
• Group  classes allow for open discussions on topics relating to pregnancy, childbirth and the postpartum experiences
• Women who attend our classes report a feeling of increased confidence in their body as they prepare for childbirth

Benefits For the baby:

• Increased delivery of oxygen and nutrients to baby 
• Higher APGARS (Activity / Pulse / Grimace / Appearance /Respiration) which means they are generally more alert, and active at birth
• Tend to have more lean muscle mass, which means, generally speaking, these babies will be stronger
• Easier time establishing breastfeeding
• Babies born to active women have stronger heart rates at birth & 3 months post partum.  (2010 Linda E May)

Our next Prenatal Yoga Series "Yoga Vibe for Birth" starts Monday January 13th, 2014 7:30-8:30pm at The Conscious Body in Whitby.  Registration is now open. 

Book now, spaces are limited!

www.fitmomfitness.com/durham

$145+tax/10 weeks

$90+tax/5 weeks