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

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

Abdominal Separation: Ensuring optimal core health in pregnancy & beyond

If you have met me in person, you have likely heard me speak a lot about abdominal separation, or diastasis recti.  Abdominal separation is caused by intra-abdominal pressure, resulting in a separation of the rectus abdominals into left & right halves.  Typically, this will begin in the second trimester of pregnancy and persists into the 3rd trimester.  The degree of separation can vary and is often measured in finger widths, with 1 being normal to low and 4 or more being a high risk separation.  However, length and depth of the separation should also be evaluated as well as a consideration for how long the separation has been present.

Although the condition of abdominal separation is not detrimental to your health (meaning you won't die), left untreated, it can negatively impact your quality of life.  The greater the separation, the more likely you are to suffer from organ prolapse (uterine, bladder and rectal prolapse being most common).

At FITMOM, we recommend that you & your care provider check for abdominal separation once in the first trimester, twice in the second and three times in the third. By doing so, you create an awareness of the condition and can rehabilitate your core correctly in the post partum period.  Engaging in effective abdominal exercises during pregnancy can keep your core strong and reduce/limit the degree of separation.  Avoiding crunches during pregnancy is a good start!

Am I at risk?
Anyone who is pregnant is at risk for some degree of separation.  However, some other factors may increase your risk:

• Genetics
• Carrying multiples
• Previous undiagnosed or untreated separation caused by previous pregnancies
• Engaging in sports or movement where your torso torques (Tennis, ultimate Frisbee, or any activity that causes you to repeatedly cross the midsection)
• Short midsection

After you give birth we recommend that you do a self-assessment at 2 weeks post partum to get a baseline and again at 6 weeks.  In many cases, the separation will close on its own, however one should not make any assumptions.

It is vital that you have your abdominals assessed again prior to starting any traditional core exercises.  Engaging in inappropriate core work can cause further separation and deterioration of your core muscles, leaving your midsection unsupported and at greater risk of prolapse.
Women with a high risk separation will need physiotherapy and in some rare circumstances, surgery.
In most instances though, women with low risk separation can often see full recovery when following certain protocols.  Review our handout on best practices "Core Restore Tip Sheet".

If you are concerned you have a separation and would like to close the gap, please contact me.  I would be happy to help you improve your core strength, rebuild your confidence and improve your overall conditioning. 

Snow Day! Class is Cancelled

Sure, there's snow.  Yes, class is cancelled BUT you likely have on your workout gear because you are such dedicated FITMOM Mavens and are just dying to exercise, because you love how you feel when you do!

So to keep you on the right track, and to build some better biceps, here's your 15 minute focused upper body workout.  Enjoy! 

Equipment: 3-5lb weights

Don't forget to warm up your body!  Full dynamic movements to get the blood flowing and to prepare your body for the work ahead.


*Single Leg Bicep Curl to shoulder press x10
(Repeat other side)
*Single leg bicep Curl to shoulder press with a leg extension x10
(Repeat other side)
plié squat with bicep curl x20
front & side lateral raise x10 (alternate arms)
alternating front lunges x20
plié squat with hammer curl x20
alternating front & side lateral raise x10
alternating reverse rear lunge x20
reverse fly x10
triceps extension with calf raise x10
reverse fly x10
triceps extension with calf raise x10
Sumo squat with wide angle bicep curl x20

*Single leg bicep curl (Stand on Right leg.  Lift Left leg off the ground and engage your core.  Weight is in left hand, curl up to bicep and press up to shoulder press, curl weight back down to hip and repeat*)
Single leg bicep curl with leg extension (Stand on Right leg.  Lift Left leg off the ground and engage your core.  Weight is in left hand, curl up to bicep and press up to shoulder press, curl weight back down to hip and repeat. Extend your Left leg out as you extend into a shoulder press*

Repeat 2-3 times.

Warm down and stretch :)

Remember if you are new to exercise to always consult with a physician before starting any new fitness routine.

Best!

Motivated Monday Post: Are you Lukewarm or Committed?

How would you rate your current commitment to fitness?  Is it non-existent, lukewarm, or the best part of your day?  I would assume that for most people, the feeling swings from non-existent to lukewarm.  In fact, I bet only a small percentage of people feel that the commitments they make to themselves be active everyday is the best part of their day. However, I would be so over the moon if everyone felt this way!

I don't believe that exercise should be viewed as a punishment, but I do know that my pendulum swings towards "best part of my day".  Our bodies are designed to move.  We crave it.  The body needs to move in order to function well.  The effects of a sedentary lifestyle set off alarm bells in your body. High blood pressure, diabetes, weight gain, weak core, back pain, and the like are better managed, or even prevented, as a result of a healthy diet and regular exercise.  The same holds true for my pregnant clients.  Regular exercise during pregnancy improves circulation, diminishes back pain, reduces stress and elevates your mood, making you a happier mama 2 be!

So, how do you go from lukewarm to committed?  I believe the answer is consistency and to pick activities that you find fun.  They say it takes 10 days of repeating something to make it a habit. What small steps can you take today, and commit to for 10 days, so that your pendulum swings from lukewarm to committed?  

PS Check out this new fitness movement dubbed "The November Project".  These 2 dudes from Boston were looking for ways to stay committed to their own fitness goals, to inspire and motivate others and to build community.  All I can say for sure is that if I lived in Boston, I would be part of this movement!  Sure, maybe you're not ready for a November Project type workout, but I hope that you soon find that your workouts are the best part of your day too!  "Just show up".

One Step At A Time

Recently, my husband gave me a Nike+Fuel Band.   This techy bracelet tracks your daily activity and awards you with NikeFuel.  It even has a fancy app that you can download to your iPhone (so I love it even more!).  What I like about the FuelBand is that it allows you to set individual daily goals based on your current activity level, or how active you would like to be.  Throughout the day you can see your progress and adjust as needed.  Every movement counts, from changing a diaper to taking out the trash or running up a flight of stairs to answer the call of a crying baby. 

Certainly, not everyone likes tracking their activity, especially when doing so points to how sedentary you may have become. This was the case for my husband, who due to a daily commute & a desk job, became all too aware of how little he moved his body during the work day.  This realization sparked him to make some changes to his schedule to add more movement into his day, like joining a running club at the office and working out on his lunch hour.  It's true that the small changes you make every day can have a major impact on your overall health. 

You may find that using a device or an app may be the catalyst that sparks your own commitment to being more active everyday.  Certainly our bodies are designed to move;  you only need to observe the easy, playful way that children move everyday to confirm that.  My own kids bounce, jump, leap, run, walk, roll and climb every day (mostly on my furniture, which drives me nuts, so in response I typically pack them up and send them out where they can tear it up outside and save my hardwood floors for rainy days instead).

In fact, just the other day the boys and I headed to the park to burn off some of their pent up energy.  After spending most of my day relaxing and watching movies I couldn't help but notice that my daily step tally was ridiculously low.  So instead of just watching my kids play at the park, hovering over them with worry as they climb towards their ultimate demise, I walked the perimeter completing laps while keeping a watchful eye.  As a result, the boys got to play at the park longer and instead of being idle, I was working towards my  goal of 10,000 steps a day (which, in case you did not know, is the marker used to establish a base line of good health.  People that log an average of 10,000 steps a day are healthier than those who don't).

Tonight we are heading out again for a family walk for some more outdoor play.  I am still about 2,000 steps shy of my daily goal (even though I did a workout at the track and played tennis with Ben this afternoon).  It's just another reminder that I spend too much time sitting in front of a computer or behind the wheel of a car.  Perhaps you also find that you're  spending too much time sitting.  If you need a little motivation and help meeting your goals there are lots of great gadgets and apps out there.  One just may be what you need to get you up and moving; one step at a time.

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, Video Workout

Hey Mavens,

It's a little gloomy and dreary today, so I thought it would be a great opportunity to share another Video Workout to help support & encourage you to keep moving.

This video demonstrates a few exercises and the modifications for Advanced, Intermediate & Beginner (shown in that order).  Have a peek and choose the option that best suits your needs & abilities. 

Always remember to start with a warm up for 5-7 minutes.  When I am at home I like to crank up the tunes and have a dance party as my preferred warm up :)

There are 5 different exercises demonstrated. Try to do each one for 1 minute and then immediately move into the next exercise.  Rest for 1 minute after each set (work 5 minutes, rest 1 minute).  Repeat for a total of 3 sets.  Follow with a warm down and stretch.


Bonus Video Workout

Summer Fitness Challenge Week #3

Happy Victoria Day Monday!

We have been blessed with a gorgeous weekend.  I hope you are making the most of it.  Head outside and enjoy the outdoors, get your gardens ready and play at the park!

For those of you who are up for it, please find our first Video Bonus Workout.  This is a stroller circuit.  All you need is your stroller, water and a park bench!

If you do this workout anytime over the remaining 6 weeks of the challenge you will earn Bonus Points!

Warm up 5-7 minutes
If you are lucky enough to have a park with a path, follow the path for 3 loops at a brisk pace or run/jog
After you complete 3 laps find a bench.  Perform 10-20 squats, step up lunges and rotating plank push-ups.  Beginners keep your reps low (10) advanced (20).  Run 3 laps and Repeat bench moves for a total of 3 Sets.
Follow with a warm down and stretch.

Good luck and have fun!

Jenn

PS I hope that next time I make a video, we won't lose the top inch of my head in editing.  Sometimes iMovie makes me sad.

FITMOM Durham's 2013 Summer Fitness Challenge. Rules & Points!

Congratulations! I look forward to accompanying you on your journey to being a healthier mom.  Remember, this is not a weight loss challenge, but an opportunity for all of us to improve & maintain healthy habits!!

Below you will find the daily goals that we will be striving towards along with their point valuation: 

Drink 10 cups of water/ day   1 point

Eat 3 meals & 2 snacks per day (Ensure all food groups are represented. Aim for 2-3 servings of fruits & vegetables/day) 2 points

Ensure adequate rest.  Aim for 6 hours of sleep, (Naps absolutely count) 1 point

30 minutes of consistent physical activity (max is 60 min/day) 3 points

Attending your FITMOM class or Personal Training session 6 points

Maximum Points/Day =10. Total Points over 8 weeks= 560 (not including Bonus Points)

Activities that count towards physical activity:

Bike ride, brisk walk (no strolls, let’s break a sweat!), running, interval training, strength training, yoga, workout DVD at home, group fitness classes outside of FITMOM, tennis, swimming (for mom not baby), team sports etc.

Bonus Points:

Babywearing in class- 1 point

Bring/Refer a Friend to any FITMOM Class-1 point

Completing any of the exclusive videos to support your workouts at home-2 points.  These will be posted up to my VIMEO account for you to access through the FITMOM Durham Blog.  These will be posted soon!

 

Here you will find the Link to your tracking sheets:

This is a link to your weekly tracking for those who think "Big Picture"

I encourage you to print off daily tracking sheets, which can be found here, to help keep you organized.  Remember, we are working on the honour system :)

FITMOM Durham's Summer Fitness Challenge

I don't know about you, but the lack of spring and the cooler temperatures have been making me feel a little unmotivated.  That is why I have decided to kick start our spring/summer with a health & wellness challenge, FITMOM Style. 

I invite you to join me for an 8 week fitness challenge, May 6-June 28th. During this time registered members will strive to earn points by completing a variety of wellness related activities.  

This challenge is not about weight loss (although that may be one of the many benefits you enjoy), but about increasing your physical activity and improving your overall health.  A list of behaviours & activities will be provided to each participating member as well as a score card to track your activities.  Score cards will be submitted to me at various intervals throughout the challenge, but we will work on the honour system. 

A special Thank You goes out to the fantastic businesses who are supporting this event:

Andrea Miller, Registered Dietitian

Ellis Flowers

Beans & Babes Cafe

Stella & Dot (Claudia Li-Gordon)

Lisa McLatchie  (Personal Stylist)

Your green baby

The Spa On King

Arbonne (Tracy Li)

I am getting very excited about all of the FUN we are going to have!  Don't waste any more time, register for a class today and let's get started :)

Stay tuned for more info! 

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.

 

Looking ahead & planning for the New Year

Are you the type of person who makes a New Year's Resolution?

Will you be doing the same this year?

Would you like to be able to stay committed to the plans or goals that you have set for yourself?

If you are ready to make some changes in your life, and want to see them through, then perhaps you will consider the following tips to help you achieve those goals!

1. Determine what changes you need to make, or would like to make to be a healthier and happier you.  Do you need to spend more quality time with a friend, spouse or child?  
Do you want to lose weight, increase your energy or just feel better about yourself?   The stronger you feel about the reason for the change, the more likely you are to see it through.

2. Create a goal.  Remember to keep it S.M.A.R.T. (Specific, Measurable, Achievable, Realistic and set a Time Frame).  The more specific the goal, the easier it will be to achieve it.

3. Develop a Plan.  How are you going to achieve this goal?  Lay out the steps you need to follow in order to achieve it.  For example, if you want to lose weight (often the number 1 Resolution), then what steps will you need to follow to achieve this?  Perhaps it looks like this: 1. Bring healthy snacks to work to avoid vending machines. 2. Turn off the t.v. earlier and go to bed to avoid late night eating. 3. Join a gym or hire a personal trainer to get you off the couch.

4.Track your efforts. Writing down your accomplishments and the mini-goals you achieve every day will help keep you motivated.  It will also show you if you need to make any adjustments to your plan, especially if you are having a hard time with accountability.  Perhaps the goal you set was too lofty, and you need to make some changes to be successful. 

I wish you the best of luck in 2013 as you strive to make this year a memorable one. 

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!

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.

FITMOM Durham's Motivated Monday

Happy Thanksgiving Mommy Mavens!

I hope you got to spend this Thanksgiving weekend enjoying good food, friends and family.  We are still recovering from our indulgent meal last night and will be spending today quietly at home. 

This week I have a fitness challenge for you!  All you need is a park bench and access to a track or field that is approximately 400m (the size of a track) and a stopwatch.  This workout is suitable for all fitness levels and is a great way to boost your metabolism, especially if you feel as though you have been experiencing a plateau.

Try to do this workout twice over the course of the week to see if you can improve your time!

Warm up:

Run 2 laps of the 400 m track/field followed by full body stretch

When you are ready to begin, grab your stopwatch and start the timer.  The time will run until you have finished 3sets of the workout.  Once you are done, record your time.  Later in the week, see if you can improve your time.

Step ups on the bench x 20 each leg(beginners can do stationary lunges instead)
Push-ups x 20
Tricep Dips x 20
Run 1 lap of the 400 m track

Repeat this cycle for a total of 3.

Finish with a cool down and full body stretch.

Thanks to Brent Bishop for this fitness challenge.

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!

FITMOM Durham's Motivated Mondays

I read an article recently that promoted Monday as being the best day of the week to kick off or start healthy habits.

In fact, researchers found that 74% of people found that Monday is the best day to start acting healthy.

More importantly, it's the day new habits are more likely to stick and become permanent life changes.

For the next 12 weeks I will be posting a different health & wellness challenge to keep us motivated, energized and successful.

You can expect to see exercises, nutritional tips, inspirational quotes, family health tips & fitness challenges designed for the new mom in mind.

I look forward to the fabulous changes the next 12 weeks will bring!

You can only begin from where you are. Let's start today.

Oasis Zoo Run Week 12

The view from our dock.

We are home after 10 days away in beautiful Bancroft Ontario; spending the days playing in the sun, building campfires, eating s'mores and reading good books.

I even managed to get a few runs in while we were gone.  I ran my furthest distance to date 8.22km and there were lots of hills! Certainly the number of weeks I have spent running to build up my endurance is what allowed me to finish that run with nice, strong legs. 

I hope that you have been consistently out on the trail, roads or treadmill building up your own endurance and maintaining your run schedule.  Only a few more weeks until race day!  We are so close so keep up the great work!  It will pay off.

Week 12

Session 1 (60 Min)

Warm-up: Walk slow & easy 5 minutes

Run 50 minutes.

Cool-down: Walk slow & easy 5 minutes

Session 2 (43 min)

Warm-up: Walk slow & easy 5 minutes

Run 10 minutes. Walk 1 minute. Repeat 3 times.

Cool-down: Walk slow & easy 5 minutes

Session 3 (52 min)

Warm-up: Walk slow & easy 5 minutes

Run 15 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.

Run 10 minutes.
Cool-down: Walk slow & easy 5 minutes

Roadside view during my 8k run.