Why workout with your kids?

Bonding through baby wearing

At FITMOM we are big supporters of exercising with kids in tow.  

Our FITMOM+Baby classes incorporate baby wearing giving mom and baby the opportunity to connect and bond through movement and touch.  Through these activities baby's learn about the world around them.  

Physical contact allows a baby to explore the world around them, communicate their needs and wants, enhances attachment and improves their emotional well being.

Babies and older children are naturally active and we want to do everything we can to encourage this!  This is why I am so excited to introduce  our FITMOM+Toddler fitness classes.  These classes are a spin off from our popular FITMOM+Baby classes, but tailored to meet the needs of growing tots!

The FITMOM+Toddler classes will foster a toddlers natural desire for movement while mimicking mommy and using fun analogies of animals and familiar objects to

Just like Mom!

entertain them.

Benefits of regular exercise for young children include:

• an increase in self-esteem & confidence
• a lifelong commitment to regular exercise because it was introduced at a young age
• reducing the instances of obesity and decreasing the risk of serious illnesses

FITMOM+Toddler classes start Tuesday October 13th in Oshawa.  Register at www.fitmomfitness.com/durham. Perfect class for moms + tots with baby siblings :)

  





 

Mothering the Mother 101. FITMOM's best practices when visiting a new baby

There is nothing like the birth of a new baby: little fingers;  tiny toes; and the insanely addictive newborn smell.  Well intending family members, friends and colleagues jump at the chance to visit and meet your new love, and while we understand how exciting this time is for families, we should approach our visits with care & compassion.  

In the early days and weeks after birth a new mom is running on fumes, even after an uncomplicated, vaginal birth.  For many, the very act of sitting causes her pain and discomfort.  All women experience some swelling and discomfort following a vaginal birth.  It's even more uncomfortable if she is recovering from an episiotomy or had an assisted vaginal birth (vacuum or forceps).    A once routine visit to the washroom to pee can be a major event.  Add in some swollen and tender breasts as she and her baby learn to breastfeed and a family that is so tired and sleep deprived they can't even think straight.  For many receiving visitors can easily put them over the edge.   

New Mom Care is essential to newborn care. How we care for a new mom in the early days can impact the short and long term health of the mother & baby, the health of other children and our community over all.   

We really love and appreciate the approach and care of a new mom in the Asian Culture.  After a woman gives birth she is cared for by others for 30 days.  Other people manage the daily chores (cooking, cleaning and caring for older children).  A new mom can rest and nourish herself and new baby without the burden or guilt of dealing with menial tasks.  Unfortunately, this communal child rearing philosophy has been almost completely abandoned in North American culture and replaced with the “taking care of me” philosophy, which we feel has negative impacts on our lives.  

So, here are FITMOM’s best practices for family and friends who plan to visit in the early days and weeks of your newborns life.  Taking the following tips under advisement when visiting a new family can help to ensure that they are off to the best start possible.   

1. A new mother cannot entertain you.  She should not be making tea, offering you a drink, or seeing if you’re hungry.  For many new moms, hosting of any kind may be too much.   Instead, message her and offer meals that you can drop off.  Better yet, just drop one off and let her know it is at the door. (Do not stay unless asked).   Offer a time to come and run errands, cook, clean her house, or take baby for a walk.   

2. A new mom does not have the energy to hear about your day, make small talk or just "shoot the shit".  Small talk, even with her BFF, can be incredibly draining in the early days. A new mom should not have to ‘be polite’ because you are in her space needing to engage.  

3. She does not need people dropping by unannounced-EVER.  If you get the green light to visit; do not bring strangers or people she barely knows.   Her nipples may be bleeding and sore and she needs a safe space to figure it all out. 

4. Please do not show up with friends or other children unless SHE REQUESTS THIS. 

5. Do not offer unsolicited advice.  Offer support and help instead.  

6. Do not comment on baby’s feeding schedule, or comment on the number of times a baby feeds. 

7. Return the baby to the mother as soon as she asks for him/her back.  If a baby is crying or distressed he can easily be calmed by his mother.  It stresses both of them out to be separated.  Let the new parents figure out what his cries mean.

Below is a summary of things you can do to support and care for a new mom: 

Offer support in the form of:  

•  Childcare for older children 
•  Doing Laundry 
•  Housecleaning 
•  Bringing meals.
•  Baby rocking and holding if requested by mom 
•  Take baby for a walk so mom can sleep 
•  Take dogs out for a walk so the new parents can sleep 
•  Change bedding 
•  Do the grocery shopping 
•  Bring toiletries 
•  Listen 
•  Let her cry 
•  Listen some more 
•  Ask her what she needs

Top 5 exercises for the new mom

 

Below are FITMOM's Top 5 exercises for the new mom. Each one addresses the muscular and biomechanical changes in the body of post partum women and improves endurance, strength and posture.

For those of you who have attended a FITMOM Class, you are well aware of the benefits of these 5 exercises! You know you love it! If you haven't been to a class yet, come on down and try them out either on your own or with us! You will love them too :)

1.Wall Sit
How: Lean your back against a wall and lower yourself until you have your legs are bent at a 90 degree angle.
Reps: 3 intervals of 30-60 seconds.
Benefits: A great stabilizing exercise that targets your abdominals and lower large muscles with very low risk of injury.

2.Side Plank
How: Lie down on one side of your body with your bottom leg bent for beginner or straight for advanced. Lift your hip off the ground and hold for 30 -60 seconds.
Reps: 3 intervals per side of 30-60 seconds.
Benefits: Widely considered one of the most important core exercises for postpartum women. It engages all of the stabilizing core muscles including the pelvic floor.

3.Flys
How: Stand with your feet shoulder width apart. Bend the knees slightly and lean forward at the hips to 45 degrees, keeping core firmly engaged. Create length through your spine and extend your arms, holding 1–5 lbs weights outwards and parallel above your thighs. Extend your arms (elbows slightly bent) out to the side (like a cross) and focus on clinching your shoulder blades together.
Reps: 2 sets of 20 repetitions
Benefits: This exercise helps improve posture and strengthens large back muscles to combat middle and upper back strain from pregnancy posture, baby wearing and baby holding postpartum.

Babywearing @ FITMOM

4. Curtsy Lunges
How: From a standing position, extend one leg back as far as you can with the knee slight bent in a lunge position. Then lower down similar to a traditional ladies curtsy.
Reps: 2 sets of 20 repetitions for each side.
Benefits: A great low impact exercise to strengthen and shape calves, quads and glutes. A much better option than a traditional lunge for women recovering from pubic symphysis.

5.Speed Skater
How: From a standing position, bend over at the hips to 45 degrees. Extend one leg as far as you can to the side. Squat with body weight centered over the stabilizing leg with knee slightly bent. As you elevate from the squatting position, also elevate the extended leg as high as you can off the floor.
Reps: 2 sets of 20 repetitions for each side.
Benefits: An exercise that both requires and helps restore balance. This exercise stabilizes the hip muscles and will support and encourage the realignment of your hips. As we all know, it is quite common for a woman's hips to widen during pregnancy.

 

*We recommend discussing your new fitness regime with your primary health care provider before engaging in any new physical activity.*

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

Prenatal Yoga Mini Session

You're invited to join us for a 4 week mini series starting Monday November 18th at 7:30pm.  Our prenatal yoga series, Yogavibe for Birth, is a fantastic way to meet other expectant woman and to introduce you to the benefits of yoga during pregnancy and beyond.  Each week you are guided through gentle asansa (postures) to stretch and strengthen your body as it adapts to your pregnancy.  Relaxation and visualization techniques are also introduced.  We also discuss pregnancy, birth and post partum issues.  Fitmom Durham's prenatal yoga classes take place in Whitby, On.

 

Classes are taught by Jennifer, who is also a Certified Lamaze Childbirth Educator and Prenatal Yoga Specialist.  Modifications are offered to meet individual needs.  No prior yoga experience required.

 

Spots are limited. $72+tax.  Register today by visiting www.fitmomcanada.com/durham

FITMOM2Be Prenatal Yoga Series in Whitby/Oshawa

After a brief hiatus the last few weeks of summer I am gearing up to start another prenatal yoga series for all of the expectant moms2be in Durham Region.  The next prenatal series will start on Monday September 9, 2013.  I am really looking forward to welcoming a new group of women to our classes as they prepare themselves and their baby for the journey of birth.  


The benefits of regular exercise during pregnancy are endless!  
Give your baby the best start possible by staying active and strong throughout your entire pregnancy.

The benefits of regular exercise during pregnancy includes:

1. A reduction in swelling, leg cramps, constipation, varicose veins, fatigue and extra weight gain
2. Postural improvements causing a reduction in back pain
3. Improved circulation and a reduction in pelvic and rectal pressure
4. Active pregnant women report an overall feeling of wellness and improved self esteem
5. FITMOM's prenatal series will build your feelings of confidence in your body as you prepare for the journey of motherhood. 

Benefits of Exercising to the baby include:

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

Registration for the session is now open.  Pre-registration is required.

www.fitmomcanada.com/durhamregion

 

Baby it's hot outside!

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

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

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

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

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

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

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

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

Eat a rainbow everyday. Nutritional Tip Summer 2013 Fitness Challenge

It was a little wet and dreary out this morning, but I was so pleased to see that some of you were able to brave the rain.  We found a sweet little spot that provided us with plenty of coverage to keep us warm & dry.

As I look out my window this afternoon, the sun is trying to peek through the cloud cover.  I don't see any rainbows outside, but I plan on making one today for my lunch!

Special thanks to Your Green Baby for this weeks tip and recipe:)

Eat a rainbow every day. Include fruits and vegetables of different colours to get the maximum benefit of phytonutrients.

Recipe
Meal Sized Salad

Layer spinach, chopped red cabbage, grated carrot, grated beet, sliced avocado, cherry tomatoes, sprinkle with pumpkin and hemp seeds, add a tablespoon or two of hummus on the side, a pickle and a little sauerkraut. Add dressing and enjoy!

Summer Fitness Challenge 2013- Nutrition Tip: How to Hydrate

For many, myself included, staying hydrated is a daily challenge!  Thankfully, Andrea Miller RD is here with some great ideas to help us all increase our H2O.

Getting enough to drink can be tough under usual circumstances- this can become even more difficult while breastfeeding. Factor in warm weather, and regular outdoor activity and it becomes more challenging and even more important.

Here are my tips to hydrate while breast feeding and staying active:

• Aim for 3 liters (12 cups) of fluid each day
• Divide the 3 liters in thirds- 1 liter in the morning, 1 liter in the afternoon, 1 liter in the evening
• Drink every time you breastfeed- a glass of milk, juice, a tea or coffee (we’ll talk caffeine next time!), lemonade, iced-tea, soup, even fruit counts!
• Carry water or other fluid with you when you go out
• Keep a water bottle or two in the car, stroller, baby bag etc.
• Drink 250-500ml (1-2 cups) fluid, preferably water, 1 to 2 hours before you exercise (increase this amount by 50% if you are exercising outdoors in warm weather).
• Carry water with you during exercise;  sip during your workout
• Choose milk (including chocolate milk) as your after exercise beverage; you will replace lost fluids, carbohydrates, and protein.
• Remember high fluid foods help to meet your fluid requirements: soups, smoothies, yogurt, puddings, fruit, frozen yogurt and frozen juice bars!
• Choose a sports drink when:
• You are doing intense exercise over a longer (more than 60min.) period of time
• The weather is hot and humid

Try not to rely on soft drinks, energy drinks or alcohol as a means of meeting your fluid needs.

Do not rely on your thirst to tell you when you need to drink; fluid needs can vary from person-to-person. Listen to your body, adjust your intake based on your activity level, the weather, how frequently you are breastfeeding and your personal sweat rate. 

Bottoms up!

Open House with Fitmom Durham

This week I am really excited to be hosting an open house for all of our classes at FITMOM Durham.

 

If you have not yet had a chance to try our classes out, then I invite you to come over and have some fun getting fit with your baby or toddler during the week of January 14-18, 2013

Let's make 2013 the most health focused year of your life!

FITMOM2Be/PreYoga

This class is perfectly suited for all moms2be! It is is the perfect balance of muscle conditioning to develop strong, stable muscles to support your changing body and Yoga postures that stretch and strengthen your body for birth.

FITMOM+Baby:

The most popular FITMOM indoor class. Shape and sculpt your body using your baby as added weight resistance. Each class is a full body workout designed to improve your core strength, burn fat and build muscle. You can expect to see longer, leaner arms, toned and shapely legs and smaller waistlines. Exercise without the guilt, meet other women in your community and have fun.

FITMOM+Baby Bootcamp

This high energy class will give you the energy you need to get through any day! A combination of intervals, circuits, plyometrics, strength training and great music delivered in signature FITMOM style. Babies are incorporated throughout the class. Suitable for all fitness levels.

SNAP Pickering captured us in action this morning at the FITMOM+Baby Bootcamp Monday's at10:30am
Mommy's lunged, squated and did push ups all using their baby's as motivation & resistance.

 

2012: A Year in Review

Happy New Year!  I welcome 2013 with open arms!

Last night we rang in the New Year with some great friends, and even made some new ones.  The boys came along and had a chance to play with their friends and we all experienced the countdown to 2013 as a family.  It was the latest the boys have ever stayed up (and to be honest, I was fearing the wrath of the tired kids post-party) but it was such a hoot to live it up with them.

Today we are much more relaxed enjoying some quiet, personal time in the house.  Since this happens so rarely, I thought I would take advantage of the peace and quiet and spend some time reflecting on 2012.

Family Day 2012

The year of 2012 FITMOM Durham celebrated it's third birthday. This obviously would not be possible without the love and support of my family and of course all of you!  Thank you for choosing FITMOM Durham.  I have thoroughly enjoyed meeting all of you and being a part of your pregnancy as well as your baby's first year. 

This year was also very exciting as many of you have also added to your clan in 2012. It has been a sincere pleasure to be a part of your health & wellness plan during your pregnancy and now as you join in the FITMOM+Baby classes for the 2nd time around!

StrollerStrength Summer 2012

I have also received many more emails the past few weeks with exciting announcements about baby number two's pending birth date. I am pretty jazzed to meet the new little brothers & sisters of 2013. 







My boys!

Personally, the year of 2012 also held some major milestones.  Our family kicked off the summer season with a wedding. We had a great time celebrating  the union of my sister in-law and her new husband with all our friends & family. 

September also marked my 10 year wedding anniversary. My husband Mark and I celebrated  with a trip to Aruba.  It was a fantastic holiday that will stand out for quite some time!


Aruba 2012

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I also ran my first ever 10k race this year.  It was a fantastic physical and mental challenge and I had tons of fun training and preparing for the Oasis Zoo Run with many of you.  I look forward to training with many of more of you in the Spring of 2013.

 Run Club 2012 training for the Oasis 10k

As I look back on the year of 2012 I can surely proclaim that it was a pretty outstanding year.  Certainly there were some ups and downs, and some personal challenges that I experienced,  but I am happy to say that my outlook for 2013 is nothing but positive. 

After a short break over this Christmas Holiday I am feeling refreshed and rejuvenated.  I am most certainly looking forward to another great year with FITMOM Durham alongside all of you.  Stay tuned for more information about our 2nd annual fitness challenge and I look forward to seeing you in class very soon!

Staying on track this holiday season

The holidays are fast approaching!  Are you ready for it?  This weekend we put up our Christmas tree with the boys.  It was a fun way to spend a Sunday afternoon. For us, the holiday season officially begins when the tree is up and we have watched my all time favourite Christmas movie: White Christmas.  We were able to do both this weekend.  So bring on the holidays!

Our family calendar is also quickly filling up with social commitments to celebrate and enjoy all that is great with family & friends.  This means lots of parties and lots of food!  I am sure it is the same for you and your family too.  However, if you are looking for ways to keep fit and on track with your personal health goals, then perhaps you will find the following suggestions helpful. 

• Replace eating a handful of salted Mixed Nuts  for a handful of Wasabi peas
• Eat until you are satisfied, not stuffed
• Replace a plate of cheese & crackers with Hummus and pita wedges
• Enjoy your favourite holiday treat, and take the time to eat and savour it
• Replace Shortbread cookies with Gingerbread cookies
• Enjoy a variety of fresh vegetables and fruit to keep your plate balanced
• Replace a 5 oz glass of red wine  with a Red-Wine Spritzer
• If you overeat at one meal, try to make the next meal lighter
• Continue to make time for exercise.  Studies have shown that when people continue to engage in physical fitness over the holidays, they are less likely to gain any unwanted weight.

Happy Holidays!

Achieving your goals

"Choosing a goal and sticking to it changes everything."- Scott Reed

This weekend I had the absolute pleasure to witness one of my clients achieve a personal goal. On Sunday, November 18th Miss.O completed her first 5k race.

We have met every Monday for the past 7 weeks in preparation for the run. Each week she pushed herself in time and distance. She continued to make time to run throughout the week and I have seen her improve. What she found hard in week 1, was easier by week 3.

This past Sunday she was able to put her training to the test.  We enjoyed a beautiful & crisp fall day, perfect for running.  The sun was shining bright for all of the runners who were ready to set their own Personal Best.

I am so very proud of Miss O. for sticking with the program, even when it was hard.  She lit up my heart and my spirits as she came around the corner, the finish line in sight.  Her smile was so big and she was so proud of meeting her goal.  She was a girl on fire.

Congratulations Miss. O.  Big love to you.   

FITMOM Durham's Motivated Monday

Hi Mavens

Welcome to the start of another great week!

This weekend I had the opportunity to take part in Tommy Europe's "Shred It" Bootcamp in Toronto.  I first learned of Tommy via the Slice Channel when nursing Ben & Jakob in the middle of the night. In his two shows (The last 10lbs Bootcamp & Bulging Brides) he comes off as intense and a little scary.  Thankfully, in real life, he is alot nicer.

Jen & Tommy @Shred It Bootcamp

I was joined by two FITMOM members, Vicki & Sarah. The bootcamp was  a challenging, fun and positive experience for the three of us. We spent the hour squatting, lifting and lowering our bodies and challenging our core.  Not one hand weight was present, or necessary and I will definitely feel the intensity of this workout tomorrow, and even MORE on Monday :)

At some point during all of the lifting, jumping, squatting and core work I took a moment to pause and reflect on the experience. My first thought was how great it felt to push myself and experience what my body was capable of.    Sure, there were moments when I had to stop and take a rest, to catch my breath or modify the exercises that were presented, but it felt so good to challenge myself and see what I was capable of.

So this week, I encourage you to push yourself and see what you are made of.   Instead of stopping your workout when you normally do, go for a little longer.  Run a little farther or walk faster. Add 10 more reps to your set or try a new exercise.  I am sure you will be surprised by what your body can do. 

Post workout status: Still Standing :)

FITMOM Durham's Motivated Monday

Hey Mommy Mavens,

Welcome to the start of another great week and Motivated Monday Post.

This week I am challenging you to focus on your core, paying special attention to those obliques!

Here are some simple, yet effective core exercises that you can do in under 15 min.  There is not always time in your day to fit in a full body workout, but spending a few minutes every day with some effective core exercises will go a long way towards helping you build strength, reduce lower back ache and feel fit.  A great time to do these exercises is while your baby is doing some 'tummy time' on the floor. 

§  Plank x 30 seconds (knees for beginners)

§  Side Plank R 30 seconds (knees for beginners)

§  R Lying side crunch x 16 (10)

§  R Lying side triceps press up x 16 (10)

§  R Lying side lower leg lift x 16 (10)

§  Side Plank R 30 seconds (knees for beginners)

§  REPEAT on L Side

For those of you who have been exercising regularly you can try to get this workout in 3 times over the course of your week.  If you are brand new to fitness, then aim to complete this mini workout once this week. 




FITMOM Durhams's Motivated Monday from Jennifer Rogers on Vimeo.

Remember to always check with your care provider before starting a new fitness program.

Understanding weight loss after baby- 6 Tips for the new mom

Losing weight after baby can often feel like a daunting task.  It’s easy to become discouraged by the lack of movement on the scale or to feel unmotivated to develop a healthy and effective plan for losing the weight and toning your body.  In this article, we deal with some of the obstacles you may face in your post-partum weight loss as well as providing some helpful tips to achieve your personal goals.

After the birth of your baby you can expect to lose an average of 10 lbs.  This is a result of the birth of the baby, delivery of the placenta and loss of blood volume and fluids.  After that, a healthy weight loss averages 1-2 lbs. a week although a breastfeeding mom may lose more.  However, your body’s ability to shed fat (especially that stored on the hips and thighs) may take more effort and planning on your part before you see the results you want. 

Your hormones play a huge role in your ability to lose weight after birth.  Sleep deprivation is an unfortunate reality for most new mothers.  The disruption of regular sleep causes the hormone cortisol (often associated with weight gain) to increase.  Moderate, chronic sleep deprivation is associated with increased appetite but also with a decreased interest in exercise.  It is suggested that the lack of sleep is disrupting the hormones that regulate glucose, metabolism and appetite.   As a new mom, what can you do to counter this?  The best answer: Sleep when baby is sleeping, go to bed at the same time every day and ensure that you are getting adequate rest.

Stress hormones, which are naturally released during the post-partum period, may make you feel exhausted and overwhelmed, decreasing your desire for exercise.  Counter the natural effects of these hormones through a commitment to exercising regularly.  It will help you sleep better, reduce stress and anxiety and have improved body image. 

New moms are busy moms.  The amount of work and energy you expend caring for your new baby makes it very easy to neglect yourself.  Skipping meals or eating infrequently is a common phenomenon but it can also be a contributing factor to the lack of movement on the scale.  It may seem counter intuitive, but eating will actually help you lose weight.  Try these tips to boost your metabolism:

• Prevent your glycogen levels from dropping and causing fat to be stored in your body by eating small, frequent meals.  Eat every 3 hours to prevent this drop in levels, reduce cravings and promote a higher metabolism. 
• Plan meals in advance to help keep you focused on nutritional requirements and avoid reliance on last minute rushed meals that are often over-processed. 
• Consult with a nutritionist to learn what it takes to build a healthy mommy body and help ensure that you are getting adequate calories to sustain you and your activities as a healthy, active mom.

They say you’ve got to move it to lose it!  Sometimes the hardest part of your fitness routine is simply making the decision to put your shoes on.  Developing a support network with an exercise partner or personal trainer can help you stay committed and motivated to keep moving.  Better yet, socialize with active people.  This will reaffirm your own personal choices towards health and wellness and will help keep you on track!

Establish a routine.  When possible, it is best to have set days and times for exercise - discipline is essential for a successful exercise program.  Activity in the morning will help to establish a higher metabolic rate.  It’s a great time for cardio, a brisk walk or attending a fitness class.

Finally, shift your focus.  As women, we often place the focus on goals related to body image.  While not forgetting that a positive body image is conducive to elevating self-esteem, I believe that taking the focus off losing a set amount of weight and inches will actually help you achieve your goals.  Focus on the steps you are taking for your health - like feeling energized and happy, improving sleep and developing better eating habits.  Give yourself opportunities to be proud of your body’s ABILITIES by completing fitness challenges - like running a certain distance, walking every day or completing a sequence of strength moves.  You will be surprised by the results!

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!

Race Day! Good Luck Runners!!

We did it!

We have made it to the end of our training and our big race is only 2 sleeps away.

It has been a real pleasure training with you this summer.  I hope you are quite pleased with the results of your effort.  You have come a long way baby and you will have a great race on Saturday.

Here a few tips to help you ensure you have a great run on Saturday morning!

Dress for success!  Wear comfortable clothing for weather conditions and proper shoes.  Today is NOT the day to wear and break in new runners.  Stick with the gear that has worked upto this point.

Avoid high-fiber foods the day before the race.  Too much fiber and race day anticipation may have you looking for the port-a-potty!  Stick with whole wheat carborhydrate sources and avoid fresh fruits and veggies that are high on fiber.

Use the bathroom before you leave!  This is Sooooo Important.   The line ups are long and you don't want to pull a Paula Radcliffe and relieve yourself in the middle of the race!  Even better, try to find a pit stop on the way to the race (Tim Horton's, gas station etc) and then go one more time before the race starts :)

Hydrate well but don’t over consume. It will throw off your electrolyte balance. Your urine should be light yellow to clear in color.

Your last “big” meal should be at least 12 hours before the race to ensure full digestion has taken place.
Remeber try to avoid high fiber, high fat, or overly processed foods. Simple is best the day before your race.

For earlier race start times a light breakfast is best.
A great option is a whole wheat bagel or toast with natural peanut butter or low fat cream cheese. Eat it as soon as you get up to ensure you have plenty of time to digest!

Race Day Etiquette:

Make sure your bib is safely secured to your shirt and your number is clearly displayed. This will be used to identify you by race officials.

Avoid loitering in the start area. You will be notified when it is time to get in place. Slower runners and walkers will stay toward the back and those seeking to place or finish first will be at the front. You can determine where you fall in between.

While racing, try to stay single file. If the course allows, you may run two abreast but there should be enough space for a runner to pass you. Always pass single file and announce “Passing on your left” or “Passing on your right”. After passing, wait a couple meters before crossing in front of the runner you passed. Same goes if you are being passed, allow passing runners the space needed to do so.

NO SUDDEN STOPS!. If at any time you need to come to a complete stop slowly move off the course to the side.
When accepting water at an Aid Station, slowly move off to the side and DO NOT stop abruptly. Toss cups to the side and not onto the course. Always be aware of the other runners on the course. In order to avoid a sloppy hand off, make eye contact with a volunteer as you approach and nod your head. This will communicate that you wish to take the water from them and help make the hand off clean.
When you reach the finish line (YES!!!!) don’t stop suddenly, but slowly move out of the finishing area. Remember other runners are finishing behind you. Also, photographers will be preserving this special moment for you so smile for the camera! As the great John Stanton, founder of the Running Room, says “It’s not how fast you finish….it’s how good you look in your photo.”

Other Important Details!

Championchip Pickup

Mylaps BIBTAG Timing system by Sportstats

The ZooRun 10k & 5k will use the Mylaps BIBTAG Timing system.This means you only have to pick up your BIB at packet-pick-up/registration;this timing chip is embedded in your bib number. On race day, you should wearyour bib #/BIBTAG on the front of your shirt. For optimum performance DO NOTbend, fold or mutilate your bibtag! And remember, now it's "NO BIB = NOTIME!"

To read more about the latest technology coming to Canada with theMylaps BIBTAG and Sportstats Timing company, click here.

BibTag Instructions — PLEASE READ CAREFULLY

Your timing chip or "bibtag" is placed on the back ofyour race bib. It must be correctly worn for your race time to be accuratelycaptured.

1. Do not remove the "bibtag" or foam spacer from your bib.
2. Do not fold your bib or excessively bend or twist the "bibtag".
3. Wear your bib on your chest/abdomen. Do not wear on your back, side, leg or arm.

Live Results
Sportstats will offer LIVE results on their iphone/android app, make sure you visit the app store and download it to your smartphone. The app is good for all future and past Sportstats events.
Start Line

10k Start Line Organization

PLEASE NOTE THE NEW LOCATION FOR THE10K START. The 10k start line, packet pick-up, information desk, baggagecheck, port-o-lets and water station will all be located in LOT 2. Seethe course map for location.

Corrals

All 10k participants will be organized in coloured corrals based on your expected finishing time provided on your registration form. Your assigned corral will be indicated by a coloured stripe on your bib. On race day,look for the coloured flag at the start line that corresponds to your bib andline up there.

10k Corral Times

• Red: < 51 mins
• Yellow: 52 – 59 mins
• Blue: 1:00
• Green: 1:01 – 1:14
• Purple: 1:15+

Wave Start

The 10k will start in waves 5 minutes apart:

• Red — Wave 1
• Yellow — Wave 2
• Blue — Wave 3
• Green — Wave 4
• Purple — Wave 5

CourseDescription & Maps

10k—Start time 8:15am. Run on the roads outside of the Zoo, then runa scenic loop through the Zoo grounds. For the safety and enjoyment of allparticipants, baby joggers, strollers, Nordic poles, animals and unauthorizedwheeled devices will not be allowed in this race. PLEASE NOTE THE NEW LOCATION FOR THE 10KSTART. The 10k start line, packet pick-up, information desk, baggagecheck, port-o-lets and water station will all be located in LOT 2. Seethe course map for location.

 

2012 10k and 5k maps: Click to view larger versions (230-250KB each)

Finish Line

The 10k, 5k and Cub Run events will finish at the same location,just before the path to the Canadian Domain. Please see the course maps to locate the Finish Line.

Before exiting the Finish Chute participants will have access toPowerade, water and Medical attention (if required). All finishers will also receive their medal before exiting the Finish Chute into the Party Site.

 

The MOST IMPORTANT Thing to Remember.......................................

 

HAVE FUN!  CELEBRATE YOUR SUCCESS!  SEE YOU AT THE FINISH LINE XOXO