10 reasons to get make it to your FITMOM class today

Sometimes you need a little extra motivation to make it to class.  Here's 10 reasons why you should make it to your FITMOM class today!

1. Your feel good endorphin's will start to kick in during your workout and you'll leave feeling happier.

2. You'll see some of the mom friends you've just met and haven't had a chance to exchange contact info with yet.

3. It's wonderful to have the opportunity to exercise outside.

4. Getting out of the house is a great way to break up the day.

5. The babies all enjoy seeing their friends at class too.

6. Even if you are dragging yourself out of bed this morning, after 10 minutes at FITMOM, you will be happy that you did (see point number 1).

7. You can ask me or any other mom for face to face advice on which ever parenting subject is perplexing you today and leave with lots of options to choose from.

8. Remember how much fun you had last class?  Let's do it again!

9. Your body will thank you (maybe with a bit of muscle soreness...).

10. Each time you attend a FITMOM class you renew your commitment to your health & wellness.  A great gift for you and your family!

What to expect at a FITMOM Durham StrollerStrength Class

Mommy on the move!

Are you curious about our outdoor FITMOM Stroller Strength classes?   These classes take place outdoors from May -September and are the best way to get in shape after baby.  

The classes are also lots of fun!  This is really great, because we know how important it is for exercise to be fun.  The more fun it is, the more likely you are to maintain your commitment.  

Each week we meet in the great outdoors for a 60 minute fitness fiesta.  Stroller Strength classes combine strength & cardio conditioning using local trails, park benches, your stroller, resistance bands, stairs & hills and babies too.  




Each class is unique, so you never get bored because you never know what we're going to do! We keep the babies on the move and help our mamas get into their fitness groove.  

Exercises are modified to meet your individual fitness levels.   It's group training with a personal touch.  

FITMOM classes are also a great way for you to meet other AMAZING mom's who live in your community.  We get mamas from Ajax, Pickering, Whitby, Oshawa, Courtice, Brooklin & Bowmanville.  

It's a guarantee that you will work hard & you will sweat, but we will make sure that you also train safely & effectively.  We pay special attention to  form, alignment and body mechanics. We teach you how to perform an exercise correctly, which will help you get stronger faster and reduce the likelihood of injury.

Seated Baby Bicep Curls

You will also receive a tremendous amount of support not only from me, but from the members of the FITMOM community.  We share tips on sleep, nutrition for mom & baby, wellness, self-care, and local community & family events to enhance your maternity leave experience. 

Our classes are affordable.  The class pass allows for flexibility so you meet your personal fitness goals AND balance any summer vacation you may have planned.

FITMOM classes are well known for the quality & type of experience we cultivate each with our members, our community and the families of Durham Region. 

FITMOM has been the leader in prenatal & post-partum fitness for over 15 years . Our founder, Andrea Page was a contributing editor for the SOGC's publication "Healthy Beginnings" a guide released for health care providers and consumers. 

We have been delivering FITMOM classes in Ajax, Pickering, Whitby & Oshawa since 2010. During this time we have worked with hundreds of women across Durham Region helping them to achieve their health & fitness goals and supporting them to maintain a healthy pregnancy and positive post-partum experience.   

All FITMOM coaches maintain a high level of knowledge and specialty training in prenatal & post-partum health & wellness.

A 10 class pass is $99+hst and can be used towards any class or location on the schedule. We offer rolling admission, so you can start anytime.  Register today at www.fitmomfitness.com/durham or email fitmomdurham@hotmail.com 

Come on out and join us.  A fitter, stronger mama is in your future :)

Step-Ups on the Bench

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

Essentials for a great StrollerStrength class with FITMOM Durham!

I love this time of year!  The sun shines brighter, the birds chirp their singsongs to one another and FITMOM Durham gets ready to head outside for our outdoor fitness programs for new moms, babies & toddlers!  Our classes are offered throughout Durham Region in Ajax, Pickering & Oshawa. 

Whether you are new to our programs or a returning mom here are some essentials to help you make the most of our outdoor programs!

1) Get a hat.  Seriously.  You don't want sun damage to rear it's ugly head 5 years after your outdoor fitness program wraps up.  You will already be putting a hat on your baby or toddler to protect their faces from the sun, you should too mom!

2) Sunscreen.  It's a must, remember the post above regarding sun damage? I encourage you to chose a brand that is waterproof and sweat-proof, because we will get sweaty.  That's a guarantee!

3) Consider your feet!  When was the last time you replaced your footwear?  They are an essential part of your workout gear.  New shoes that are suitable for walking/running will prevent injury and keep you comfortable all summer long.

4) For your baby consider a  weather protector/shield.  We enjoy the beautiful outdoors from May-September. Sometimes it rains and your baby needs some extra protection.  Bug covers are also a great idea!  Bring snacks and water for your little one too (if appropriate).

5) Don't forget your water! Find a refillable water bottle in your house and make sure you bring it with you to each class.  Consider having one in your car too for after your workout to sip on the way home :)

 6) What if it rains?  Sometimes it does- although Mother Nature and I are on fairly good terms and over the years the rain has either been before or after the class so we were able to enjoy our class.  If it's raining we do have covered areas that we can access.  In the event of a thunder/lightning storm class will be cancelled.  Make sure you are on our Facebook Page.  Any cancellations will be announced here.

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

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

Summer Schedule 2014

Good Day Mavens,

I hope you are enjoying the summer so far.  My boys are officially on summer vacation and are really looking forward to a summer filled with fun!  Day camps, day trips and a visit from our beloved Uncle Steve and family top the list for sure.

I also spent some time on Pinterest looking for ideas to keep the boys entertained on the days we are together to avoid the three most feared and hated words known to mothers over summer vacation; "Mom, I'm bored!"  My search led me to this site.  If you have school age children (or some busy toddlers who like to have fun, get wet and make messes) then you may find this list helpful too!

This summer I have made some slight modifications to the schedule.  As of Monday, June 30th the schedule for the rest of the summer will be:

Ajax/Pickering

Monday StrollerStrength 10am

Oshawa

Tuesday FITMOM+Baby 10:30am
Thursday StrollerStrength 10am

There will be a regular scheduled StrollerStrength Class on Monday June 30th at 10am at the Lake in Ajax, but there will be no class on Canada Day (Tuesday, July 1st)

I hope you have a safe and fun filled Canada Day.  I look forward to a great class on Monday morning.  See you there!