Embracing 2016

The New Year is a popular time for many people to set some goals or intentions for the year ahead, especially when it comes to personal health and fitness.  Here are 10 tips to help keep you on the right path to success!

1.  Be Realistic 

The most common way to fall short of meeting any goal is by making it unattainable in the first place. For instance, resolving to NEVER eat your favorite food again is setting you up to fail. Instead, strive for a goal that is realistic and manageable, such as avoiding it more often than you do now.

2.  Plan Ahead

Don’t wait to make your resolution on New Year’s Eve. Plan when you are in the mindset of setting goals.

3.  Outline Your Plan

Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.

4.  Make a “Pros” and “Cons” List

It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.

5.  Talk About It

Don’t keep your goals a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who may have a similar goal and motivate each other.

6.  Reward Yourself

This doesn’t mean that you can eat an entire box of chocolates if your resolution is to eat a better diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new fitness clothing or by going to a movie with a friend.

7.  Track Your Progress

Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.

8.  Don’t Beat Yourself Up

Obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take one day at a time.

9.  Stick to It

Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient!

10. Keep Trying

If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.

What are your 2016  goals?  I would love to hear them!  

How Often Should I exercise after baby?

This is a very common question we get from many women who are preparing to exercise after baby. 

Ideally, a new mom will gradually work into a fitness routine at her own pace and comfort level, with an increase in intensity and time as she gains strength & confidence.  However, one of the most common pitfalls a woman makes is committing to too few training sessions. 

In fact, working out only once a week can hinder your progress and make you more susceptible to injury. 

It is recommended that women train 3-5 times per week for optimal effect.  This will prevent injury, improve strength & performance and achieve results.  Workouts should provide lots of variety and can be done with very little time commitment.

Overtraining is also important to consider.  Women who are exercising too frequently are at risk of over use injuries and adrenal fatigue.   

It is important that women ensure plenty of rest, hydration with a focus on a healthy, balanced diet.  Keep your training sessions to a minimum of 3 times/ week and a maximum or 5 times/week for optimal results.

 

Calling all new moms! Getting active with your baby has never been so easy, or so fun!

I am pretty sure the warmer weather is on it's way and with the warmer weather, we will be taking our classes outdoors!

That's right mamas.  We are kicking off our Stroller Strength Classes following the Victoria Day Long Weekend, and to celebrate we are offering Unlimited classes all summer for $200+tax.  So you can take advantage of our Signature FITMOM+Baby class and Stroller Strength all summer long!

If you are a new mom (or a veteran mom with busy toddlers) you are invited to join us for our fabulous and fun fitness classes with your baby as your workout partner.

Our FITMOM Stroller Strength classes are the best way to get in shape and play outdoors with your baby. All you need is your stroller, sunscreen, water and a smile. 

Stroller Strength classes incorporate circuit training that changes weekly and is suitable for all fitness levels.   Using our strollers as resistance (and sometimes park benches too), we will walk, lunge and squat our way to stronger, sculpted mamas.  Come on out and meet some new friends, share a laugh and squeeze in a workout too!

For more information visit www.fitmomfitness.com/durham
Or email me at fitmomdurham@hotmail.com

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!

I smile when I run

Yup, it's true! 

I must look like a crazy person as I run through my neighbourhood, but I smile when I run. 

I think I am the only one.  Or most certainly, a minority.

I have noticed too often lately that people are so engrossed in themselves that they don't make eye contact, they rarely acknowledge the people they pass by on the street and they don't smile. 

I am now on a mission to make you smile.  My feelings won't be hurt if you don't smile back, but it won't stop me from smiling. 

So be warned Whitby!  I will smile at you when I run.  I will say hi.  I will encourage you to keep walking, running or motoring in whatever way you choose. 

I will smile when I run.

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".

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!

Family Day Workout

Happy Family Day!

Just because there is no class today, doesn't mean you have to abandon your workout!  

Instead spend some time being active with your family.  Head outdoors for a brisk walk in your neighbourhood, grab a sled and race down a snow covered hill, or perhaps slip on your skates and take a spin on a local rink.

It doesn't matter what you decide to do, just do something!  Not only will you benefit because you chose to move your body, but you will be making memories too.  What could be better than that?

For those of you that can't get out today and would prefer to workout at home, then check out FITMOM Ottawa's family day workout!

Have a great one!

Without breath, we are without life.

When was the last time you paid attention to your breathing? 

Start by taking a deep breath in front of a mirror.  What did you see?

 

If you noticed that your upper chest and shoulders moved, then like most people, you are considered a chest breather.  This means you are only using the the top of your lungs to breathe, resulting in less oxygen intake.  You may also experience constant tension or discomfort in your upper back and neck as the accessory respiration muscles are overworked (upper trapezius, sternoclidomastoid and Scalene muscles) and never have the chance to relax.  It also means that you are not using the most important muscle responsible for respiration: the diaphragm

In Yoga the act of controlled diaphragm breathing is called _Pranayama_
In Sanskrit Prana means 'life' or nourishment
Yama means 'control' or discipline
Ayama means 'expansion' or 'extension'

When you practice Pranayama breathing you are nourishing your mind, body and spirit; improving the function of your diaphragm; demonstrating control of your body and developing breath awareness.

 

Try the following exercise to help you connect with your breath:

 

Lay down on your back with your knees bent.
Place your hands on your upper chest and belly
Take a few cleansing breaths to focus your mind and then when you are ready, try to inhale into your abdomen first
then notice as you inhale how your ribs expand and chest may rise
As you exhale draw your bellybutton towards the floor
Inhale 4 counts and exhale 4 counts.
Repeat this cycle 4 or 5 times.

 

Once you have mastered belly breathing while lying down, try it on your  hands and knees.  Then progress to a comfortable cross-legged position (Sukhasana/easy pose). 

It may feel awkward or challenging to breathe this way at first, but the more you practice, the easier it will become. 

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!

Top 5 Excercises to incorporate into your fitness routine

Hey Mavens,

I am often asked what the key is to achieving a strong, healthy body.  The answer is a healthy balanced diet and moderate exercise.  Research has proven that people who perform moderate exercise 3-5 days per week for at least 30 minutes a day will reduce their risk of health issues including heart disease, stroke, diabetes, obesity, and osteoporosis.  Regular exercise will also help you decrease stress and sleep better.

A good fitness program also incorporates cardiovascular exercises to burn fat and keep your heart strong,  strength training to build strong muscles and a stretch and flexibility program to keep you balanced and to help prevent injury.

Below are the best 5 exercises known for developing core strength, strong muscles and cardio function.  They are also some of my favourites and we do a variety of them in our FITMOM classes! Modifications are always given in class to ensure the safety of our members and to meet each individuals fitness level. 

5.  Burpees:  They are the ultimate full body workout!  Not only will they help develop and improve strength but they can also burn more fat (research has shown that it can burn up to 50% more fat than conventional strength training exercises).  So, you may not like doing them, but they are good for you!  Burpees can be modified from beginner to advanced fitness levels. 


4. Squats:  Are known to build strength in the legs and give definition to your gluteal muscles.  Squats are an example of a compound exercise as they work more than 1 muscle at a time. There are hundreds of variations to keep your workouts interesting and can be modified for intensity.


3. Push Ups: Push-ups are another example of a full body exercise.  When performed correctly a push up will target your upper and lower back, biceps, triceps, shoulders, forearms and abs.  They are also effective in building endurance so you can do other things; like lifting children!


2. Lunges:  Lunges are another great lower body workout.  When performed correctly they can help build up your abs, butt, hips and thighs.  They are also another great example of a compound exercise.  You can increase the intensity of lunges by moving forward, backward or laterally or by adding weights or dynamic movement.


1. The plank.  This exercise is an example of isometric contraction, when you contract your muscles against stationary resistance.  The plank exercise helps strengthen the entire midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen inner core muscles that support your joints.  You can make it easier by holding yourself up against a wall.  This is a great place for beginners to start as you begin to build up core strength.

Have a great week!

Top 5 Reasons that I stay motivated to workout

Hi Mavens

We have another great week of fitness and fun ahead of us.  It has been wonderful to welcome some new faces to our classes and to have some previous clients make their triumphant return with baby number two!

I thought that for this weeks Motivated Monday Post I would share my personal top 5 reasons that I work out.  Perhaps you have a similar list.  Please feel free to share what motivates you to make time for fitness every day.

5.  To stay healthy.  Working out keeps my heart strong.  Regular exercise will also help prevent and/or reduce my risk for numerous diseases and it keeps my immune system strong.  On the off chance I do get sick, I bounce back quickly.

4.  To be strong.  I shared with you last Monday about how great I feel when I push myself.  Knowing that I have the strength and stamina to keep up with 2 busy boys and all of you is a great motivator. 

3. To eat what I want. I LOVE FOOD!  I am not an unhealthy eater, but I love to eat what I want.  Staying active every day allows me to eat with less guilt and I enjoy every bite!

2.  To feel happy.  I love how I feel when I am working out and after I am done.  The release of endorphins allows me to better handle the daily stresses of motherhood, work and life.  It is an essential ingredient for maintaining my mental health.

1.  To feel good about myself:   Being fit gives me confidence.  I like looking healthy and strong.  Some people may think that I am vain, but if I am truly being honest, then this had to be included on my list.  And really, who doesn't want to feel good in their skin and clothes?  This was really important to me after I had both of my boys.  Especially when I was experiencing the in-between stages: no longer in maternity pants, but not fitting into my old wardrobe.  Working out regularly and eating a healthy diet was what helped me get in shape after birth, and it will for you too!

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 Mondays

It's Monday Mommy Mavens!

Let's start off the week right with another tip to help keep us motivated and on track with our wellness plan!

So many of us are in a rush to lose those extra pounds immediately after birth.  We want to quickly reclaim our bodies after giving so generously to our precious little ones over the course of the 9 months.  Weight loss, when done right, is best achieved through a healthy diet and exercise.  One without the other will likely keep you from reaching your goals.

Sustaining a nutrient dense diet is as important in the post-partum period as it was during your pregnancy.  For those of you who are also breastfeeding, it is even more essential as your body will take what it needs from your storage to make fabulous breast milk for your baby.  Unfortunately, it means that we are often left depleted!

Ideally we are to eat every 3-4 hours, this will help ensure that our glucose levels don't drop dramatically and will keep our metabolism working hard for us.  Whenever possible we should ensure we are reaching for whole foods and avoid pre-packaged meals and snacks (they are often the biggest enemy to achieving a healthy diet!)  A healthy diet insures adequate intake of:

• a quality protein source (meat, poultry, eggs, beans, nuts/seeds etc)
• healthy fats including DHA (fish including salmon, sardines, mackerel etc, cod liver oil, walnuts, Avocado, peanut butter)
• quality carbohydrates (whole grains, cereals, oats, fruits, vegetables, beans etc)

Also remember that we should be eating at least 6 servings/day of fruits and vegetables (including at least 2 leafy green vegetable sources)

Here is a sample of some great examples of meals/snacks that hit the mark for this weeks challenge

Also, here is another great resource to better understand Good Fats vs Bad Fats.

http://www.helpguide.org/life/healthy_diet_fats.htm   Reading this will help guide you on your next grocery shop excursion.

Enjoy!

ME by FITMOM A Nicer Mom Experience

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Me by FITMOM is an online /and in class health & wellness program designed to affirm the FITMOM principles and teach moms the importance of being N.I.C.E.R to themselves. We all know this truth, but the busyness of life and mainstream culture finds many woman at a loss on how to balance it all, caught underneath unsurmountable pressure.

Over the 10 weeks you will receive :

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3.Exclusive access to online life and fitness coaching sessions
4.Online community
5.Video workouts
6.A support journal
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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

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.