Introducing the MAMA CODE

At FITMOM we believe in moms. In our 16 year history Andrea Page’s Original Fitmom programs has served and supported over 10,000 women and their families. Through our own personal experiences as mothers and countless hours spent listening, supporting and getting to know our clients, we have learned a thing or two, so this weeks blog post is about sharing some of what we know with you.

This November, during our M.A.M.A. month we wanted to introduce you to our Mama CODE.  It stands for Connect with Community, Opportunities for Self Care, Diet & Nutrition and Exercise.  The MAMA CODE are FITMOM’s Best Practices.   We know that these 4 pillars help to create a strong foundation to build a happier, more confident mother.  Some of these objectives are easier to attain than others.   We also recognize that this can be even more challenging if a woman is dealing with any emotional issues in the postpartum period, including postpartum depression and anxiety.   

Over the next few weeks we hope you consider adding the CODE to your mothering experience. Spend a few minutes thinking about each of these categories and think about the steps you can take to ensure that each one has presence in your own life.

Connect with Community.  What does that look like for you?  For many motherhood can often be an overwhelming and isolating experience.  More of us are separated by distance from our immediate families.  Grandparents may not be able (by choice or circumstance) to offer hands on support.   

Getting out of the house with your baby can be a challenge, but meeting other mothers and exploring the services that your community has to offer can help make your maternity leave experience more enjoyable.  Public Health, Libraries and the Ontario Early Years Centres all offer free programs & support groups to mothers.  Find a local group or class that you would like to attend and book it into your calendar.  

Finding activities that you enjoy will help to make this a habit and give you something to look forward to, especially in the colder months.  If there is a program that interests you BOOK IT today!  

Opportunities for self-care.  This one is a doozy!  However, we can’t stress enough how important it is for you to be kind to yourself, often! The job of mothering is 24/7 and if you don’t take a few moments to fill your cup, you will be left feeling depleted.  

Why not get started right now! Grab a notepad and write down 2-3 things that you like to do just for you.  Is it enjoying a cup of tea curled up with a magazine or Netflix?  Perhaps it’s meeting a good friend for coffee or practicing meditation.  Once you identify what you like to do, then pull out your calendar and book it.  

Next tell your partner ‘This is what I need”.  Often we anticipate that our partners will just encourage us to take the time to reboot, but if you don't tell them this is what you need, they don’t think there is a problem, or they just assume that you take that time during the day with baby (yeah-right!).  

Mother’s need consistent and regular breaks from the responsibility of motherhood.  Let your partner help you.  If he is unable or unwilling then consider asking a friend and return the favour back to her.  

Diet & Nutrition can be a beast of its own, and there is an element of planning or preparation that is often involved to make eating well a reality.  So how can we make this better?  

Andrea, the founder of FITMOM, spent a few years living in Alberta.  In her community most of the spouses worked at the oil rigs and would spend much of their time away.  As a result the women were often left on their own, but how they handled this inspired Andrea greatly.  She observed women mothering in community and a return to that philosophy of “it takes a village”.  These women supported, cared and loved one another in a way that our modern society has drifted from.  They often gathered together weekly to prepare meals.  One woman would host, the children would be contained, entertained by older siblings or held by those with free hands as the group prepared healthy meals for the week.  We think this is a fun way to make healthy meals, reduce workload and provide an opportunity to support and care for each other.  Is this something you can make happen?  

Finally, how can Exercise be a part of your daily (or weekly) experience?  All of the research shows that when women engage in regular exercise (3-5 times/week) they have an improved mental state, can tolerate stress better, see an improvement in sleep patterns and have more energy to complete daily tasks.  

Making exercise happen can take a little planning, but it is definitely doable!  The first step is to book it into your calendar.  Exercise has to be a priority, and you should treat it like any appointment you have.  Find a class you like, register and pay for it, and then go. If group classes aren’t your thing than make the commitment to get out for daily walks.   

We often wait for motivation to inspire us to get out there, but that’s not how motivation works.  When it comes to exercise sometimes you often have to drag yourself to do it.  Often putting on your running shoes is the hardest part.  But once they’re on, you are halfway there, just continue out of the house.  As you continue to make regular exercise a part of your daily or weekly routine the habit becomes established and then you will see an increase in motivation.     

As the month of November continues, we want to hear from you!  Please share your stories on how you apply the CODE to your life.  You can also make recommendations or offer suggestions on how others can integrate the CODE into their lives.  

With love,

Your FITMOM Leadership Team

Andrea, Jennifer & Sue

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 & Breastfeeding

 

I am often asked by new moms how exercise will impact breastfeeding, I was going through some of my resources when I came across this piece written by our FITMOM founder, Andrea Page, and I thought I would share it with all of you!  Enjoy :)

 

All new moms who choose to breastfeed are often concerned that the quality and supply of their milk may be compromised as a result of exercise.  Just as nursing moms tend to become meticulous about selecting healthy foods and avoiding toxins in pregnancy and postpartum, may are concerned that exercising may adversely affect their breast milk.  There are clear ways to reap all the benefits of exercise while producing an excellent supply of breast milk.  An exercise program that is complimented with adequate nutrition and fluids will increase your metabolism and your appetite (your body's request to be replenished as it requires). Exercise induced appetite increase is perfectly healthy when moms meet this physiological demand by consuming quality calories.  FITMOM suggests that you follow these guidelines to ensure that exercise will not affect the quality or quantity of your milk so that you and your baby can enjoy the many benefits of both fitness and breastfeeding:

 

Milk Supply:
It is recommended to wait at least six weeks before doing anything other than very low intensity exercise.  Aside from giving your body a chance to recover from birth, a new mom's number 1 focus is bonding with her baby and learning to breastfeed.  Frequen access to the breast in the first weeks of baby's life will help ensure an abundant & lasting milk supply, however, when you are ready to begin an exercise routine follow these recommendations to ensure your milk supply with be sustained.

 

1. Begin exercising on a slow and gradual progression.
2. Drink plenty of fluids throughout the day (carry a bottle of water with you):
• Proper hydration should occur 20- 30 minutes prior to exercise. (at least 500 ml)
• Throughout exercise every 10 –15 minutes 3 oz.
• Exercise should conclude with conscious rehydration. (at least 500 ml)
3. Caloric intake needs to increase:
• Vigorous exercise requires 200–300 calories per every half hour from the body
• Breastfeeding requires an additional 500 calories daily.

Remember, quality calories will help you to rebuild muscle tissue (lean muscle mass) and not store unnecessary saturated fats. Regular eating also promotes a more efficient metabolism.

Weight Loss:
Recommended postpartum weight loss is maximum 4 pounds a month initially then decreasing over time.

Lactic Acid: Lactic acid is a by-product of anaerobic or very high intensity exercise. It is believed to be the element that causes the immediate muscle soreness and fatigue or the “burn” we feel during intense workouts. After exercise breast milk contains higher levels of lactic acid. Babies most often do not reject milk at this time unless the exercise performed is at a very high intensity. Levels return to normal within 1 –1.5 hrs after exercise. If you can, breastfeed your baby before you workout. 

Some research also suggests that the antibody immunoglobulin A in breast milk largely decreases after very vigorous exercise but return to normal levels within 1 hour.

Proper Support:
Last but not least, make sure your bra is supportive enough during exercise. The extra weight of breasts during lactation can cause back pain especially if not properly supported. If your bra is very constricting for extra support this is fine for exercise purposes only. After exercise return to a bra that is designed specifically for breastfeeding.

The Benefits of Baby Wearing

Ben was 4 years old when Jakob was born and he was a busy, climbing, jumping kind of a boy (is there any other kind of kid? Certainly not in our house!).  Babywearing made it possible for me to keep up with him and be hands free.  It also allowed me to stay connected to Jakob and enjoy the close cuddly feeling that a new baby brings you. I continued to enjoy the benefits of babywearing well beyond the infant stage.  For those of you who were around for the first year of FITMOM in Durham Region, you may recall me lunging, squatting and sweating alongside of you with a 12mnth old toddler strapped to my back! 

Here is some great information that may have you increasing the amount of time your baby spends in a carrier/wrap vs a car seat, swing or bouncy chair!

1. Baby's are happier when you wear them.  In fact, one study found that babies cried 43% less overall and 54%less in the evening hours when they were in a carrier, compared to babies that were not. (1)

2. Baby's are healthier when you wear them.  The sound of your heartbeat , the rhythm of your breathing and your own bodies movement is familiar to your little one.  This stimulation helps regulate his own physcial responses.  Wearing your baby can also help stimulate their development by exposing them to the five senses (touching, hearing, seeing, smelling, and tasting), which has a positive impact on your infants brain development.

3. Builds confidence and communication Wearing your baby close to your body allows you to respond to his needs quickly.  Learning to read your baby's gestures, facial expressions and natural movements increases your confidence and deepens the mutual attachement between baby and parent.

4.Comfortable & convenient Investing in a good carrier will allow you to get through your daily activities (cleaning, shopping, travelling) without having the anxiety or stress of experiencing the frequent interruptions of an infant. 

5.Can be done anytime, anywhere by anyone
Babywearing allows other family members or friends the opportunity to connect and bond with the new baby in your life. I always love seeing dad's with a baby strapped to their body.as they walk the dog or during family outings.  Babywearing allows all loving caregivers the oppotunity to connect and bond.

For more information on the benefits of babywearing visit
 

Babywearing International
Ask Dr. Sears
Attachment Parenting International

 

1 - Hunziker UA, Garr RG. (1986) Increased carrying reduces infant crying: A random-ized controlled trial. Pediatrics 77:641-648
 

For those of you who struggle

I came to be a co-sleeper out of necessity, not by choice.   The physical toll of sleep deprivation was a shocking revelation of the parenting experience.  You can never be prepared for the lack of sleep, especially for those of us who have been blessed with the 'non-sleepers'.

I quickly realized that when Ben and I were sleeping side by side we both slept for longer periods and were cozy and warm together, often mimicking the same sleeping positions (of which there are way too many photos of, but none that I can easily access to share with you, oh darn!).  Ben would start every sleep in his crib but after the first or second feeding through the night we would be back in my bed together to catch some sleep.  Eventually, I gave up trying to keep us separated and was happy to have this little creature that I loved taking up residence beside me.  My husband was also a reluctant co-sleeper, and yet, we all managed to adapt to this new lifestyle. 

Over the years as Ben grew up he spent less time sleeping with us and more time sleeping alone.  Eventually our middle of the night encounters spread out and he has become, over time, what one would describe as a good sleeper.  However, tonight as he went to bed he said what all babies must feel, but can't express : "Mommy, when I sleep beside you, I feel safe."  My response was "Of course you do!  That is why I am the mom and you are the kid".  We cuddled up in his bed for the last of his bedtime snuggles and soon he was off to sleep. 

So for those of you who find themselves struggling with the decision to co-sleep or not hear this: if it feels right to you then do it.  Remember that your baby can't always articulate how he is feeling but as my wise Ben has said,  everyone feels safer when they are together. 

Sweet Dreams!

FITMOM Durham's Motivated Monday

Hi Mommy Mavens!

I hope you are ready for another great week ahead. 

How did you do with last weeks challenge?  Did you succeed?  Did you try your best?  That's all the matters in the end! 

 

I did manage to drink my water everyday (except today, Sunday) and I have to admit, I am feeling better in the mornings.  So I will continue to drink my water every day this week too and work towards building a new habit :)

This week I challenge you to get moving with a FITMOM+Baby dance party!

 

Dance Parties are a common household activity here at FITMOM Durham.  The boys and I like to crank up our favourite tunes and dance like nobody's watching.  I guarantee this will lift your spirits, get your heart pumping and make you sweat!  Your baby is a great dancing partner who will love watching you move and shake your tail feathers!  Commit to dancing for 20-30 minutes 3 times this week. 

 

Here's one of my favourite songs that always makes me want to dance and sing along.  Don't judge me too harshly.  I am a child of the 80's. 

 

 

All the best!

The FITMOM difference

Have you tried a FITMOM Class lately? 

Are you looking for a great, effective work out that will allow you to bond with your baby, meet other new moms in your community, and get information and support on a variety of baby related topics? Then look no further!  FITMOM offers effective prenatal and postpartum fitness classes in Durham Region (Oshawa, Pickering, Ajax), Toronto, Ottawa, Mississauga/Hamilton and across Canada!

See some of our current & former FITMOM Durham members in this great little slide show below :)

For more information or to find a class near you visit www.fitmomfitness.com





Try our slideshow maker at Animoto.

Fitmom Durham's Video Blog

Wow!





What a busy few weeks here at FITMOM Durham!





Finally, here is the latest Video Blog for all of the FITMOM's out there!





3 exercises just for you & your baby!





You can do this circuit two ways: complete 15-20 repititions of each move .OR do each exercise for 1 minute and repeat for 2-3sets.

Let us know what you think!

Yours in health,

Jennifer!

New Guidelines and Benefits of Babywearing

The benefits of baby wearing are well known. In the immediate postpartum period, wearing your baby facilitates and supports breastfeeding because you are ready and available to nurse your baby at the earlierst signs of hunger. Mothers who wear their babies, expecially skin to skin, experience a natural rise in oxytocin levels. This hormone is often called the "love hormone" and it is an important factor in establishing the infant-mother bond. Baby wearing supports the natural desire of mom and baby to be together and is known to reduce both the instances and severity of post partum depression. When babies are placed in a wrap, sling or carrier there is a significant decrease in infant crying, colic and infant acid reflux disease. Baby wearing also promotes the healthy physical development of the spine, nervous system, vision and brain. Babies who are placed in a soft carrier spend more time in the quiet alert state, which is optimal for learning.

Recently, the Baby Carrier Industry Alliance released a position paper with new guidelines for ensuring the safety and well being of babies in soft carriers and to promote and encourage baby wearing. The BCIA now recommends that soft carriers mimic the natural hold of an in arms carry so that the mother's and baby's bodies are in close contact together and the infant is inward facing. There are several positive benefits when your baby is inward facing: the spine is better supported, reducing the risk of spinal curvatures and hip dysplasia; there is greater protection from environmental overstimulation which promotes sleep.

The baby should be cuddled directly against the caregiver’s body, with the baby’s head ABOVE the caregiver’s chest, near the caregiver’s collarbone. Ideally, physical obstacles between parent and child should be eliminated, allowing for proper skin to skin contact.

For more information on baby carrier safety visit the Baby Carrier Industry Alliance.

Before I was a mom.......

Before I was a mom I had all the time in the world; now that I am a mom I can't seem to find the time!



Before I was a mom I never understood the sacrifices my parents made for me; now that I am a mom, I appreciate them even more!



Before I was a mom I used to enjoy sleeping in until noon; now that I am a mom sleeping in is considered 7 am!



Before I was a mom I said that I would have 1 room in my house that would be toy free. Now that I am a mom I realize that in order to have that I would have to clean up 24 hrs a day, so I gave up! There are toys in my bed, bathroom, car, floor and sometimes they are where they belong: in the toy bin.



Before I was a mom I could access all parts of my house with ease; now that I am a mom, I find myself climbing over baby gates, toys or other obstacles set up to foil me in the dark.



Before I was a mom I could eat a meal all to myself, while sitting down; now that I am a mom I am forever eating "on the run" and "sharing" my food with my kids.



Before I was a mom I used to enjoy 'alone time', now I rarely have time alone, and when I do, I spend that time missing them.



Before I was a mom my work was done at 5pm; now that I am a mom my work is never done.



Before I was a mom I used to be spontaneous; now that I am a mom my spontaneity depends on the availability of others and requires planning 2-3 weeks ahead. So much for spontaneity!

Before I was a mom I could say what I wanted; now that I am a mom I have to mean what I say. Follow through is everything.

It's hard work being a new mom

Really, it is!

Check out Canadian Families Magazine for a few tips on doing with style, grace and flair!

My colleague and friend Steafanie Antunes, founder of Discover Birth, also shares some insight into your newborns emotional and physical development as it relates to the 4th trimester. Do you know what she is referring to? You will after you watch this video!


Enjoy!