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!  

FITMOM's Top 5 Tips To Help You Live Your Healthiest Life in 2016

As we approach the end of another year, we often will reflect on how our year has gone and start plans for making our next year even better. Often our plans might include some high level fitness related goals, such as:

I want to be stronger in 2016

I want to be more fit in 2016

I want to run up stairs 2016

I want to walk taller in 2016

I want to touch my toes in 2016

I want to run my first 5K race in 2016

Whatever your own goals may be, you'll need a solid plan to reach them! 

Here are FITMOM's  top FIVE tips that you can use to help you live your healthiest life in 2016:

1. Find Something you LOVE

One of the most important gifts you can give to yourself is doing something you LOVE. If you don't love it, you won't do it. It's as simple as that. 

2. Schedule it and Find a Babysitter

Whether it's a weekly class that you love or an evening run with friends, you need to put it in your schedule and block off the time. It can be really hard when you have small children to get out of the house in the evening, especially if your partner travels or is a shift worker. One of the best things you can invest in is a neighbourhood babysitter. Ask around and you'll find lots of teenagers looking to earn some extra money through babysitting. Teach them the routine and have them try it out with you around first. You'll wonder why you didn't do it sooner!

3. Make it Social

Find some friends and join a fitness class together. It's a great way to stay in shape and keep up with each other! One of the biggest benefits of a FITMOM class is that, even if you join with a friend, you will always leave with many more. Knowing that you're meeting a friend helps keep you accountable and gives you incentive to get out the door, even when you don't want to.

4. Track your Progress

There are many ways you can measure your progress. If you're running you can track how far you're going and how fast you're going. If you're doing a bootcamp class, you can track how often you're attending and how long it takes to recover each week. If you're doing a yoga class, you can track how hard it is to do certain poses each week. You can also take measurements periodically. If you've set a goal that you would like to work out twice a week, then writing it down in your calendar will help you identify whether you've met your goal or not.

5. Make it Achievable

It's never fun to fail at something, so when you set your fitness goals, keep in mind how your life is currently working. If your goal is to get out 5 times per week for 1 hour each day, but your job is very demanding and you tend to work many extra hours, this may not be realistic. Start by thinking about what you can realistically commit to. If it's only once per week for 45 minutes, that's a great start. It's always easier to add things one at a time than to add many chunks all at once without a good plan to achieve it.

We hope you find these tips helpful in developing your own fitness plan for 2016! Leave us a note on Facebook to let us know how you're planning to accomplish your fitness goals next year! And check out the FITMOM schedule to see if one of our classes fits your needs. We'd love to see you there!

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.

 

Quick and Healthy Breakfast ideas for the new mom

We all know that breakfast is the most important meal of the day. We also know that this is a meal that many moms skip.  Not having enough time is often the reason for missing this important meal. 

That's why this week we are sharing our 5 fast, simple and healthy breakfasts that will get your metabolism off to a great start and have you feeling energized for the first part of your day! 

Whenever possible, be sure to include adequate protein.  Protein helps to regulate and balance your hormones and metabolism, so you are less likely to experience higher cortisol levels in the early morning hours.  A healthy breakfast will inspire more energy and better choices for the rest of your day!

1) Oatmeal- This warm breakfast cereal is the BEST way to start your day.  It's loaded with fiber and research has shown that it can help control blood pressure and reducing blood cholesterol levels.  Here's a delicious and healthy breakfast that you can make ahead of time so you can just grab and go! 

2) Eggs- Eggs are one of the most versatile foods out there.  They can be made in an assortment of ways.  When they are hard boiled, they can last for days.   Here's a quick recipe for make ahead egg muffins.

3) Plain yogurt with fruit.  Yogurt is a great source of calcium and protein.  Beware of the added sugar that sneaks into some of your favourite brands.  To reduce your sugar intake reach for plain yogurt.  Add some honey to sweeten to your taste and top with your favourite fruit.

4) Smoothie- A  simple way to not only get lots of extra fruit into your diet but veggies too!   Here's a quick way to prepare a weeks worth of smoothies for a morning when you have to run out the door!


5) Clean Eating Banana Wrap- Quick, simple and a tasty treat!
What you need:  1 whole grain tortilla wrap; two Tbsp Almond Butter, or natural peanut butter and a banana.  Spread, slice, wrap and go!  

Make sure you drink a large glass of water too.  This is another great way to get your day off to the best possible start.

  

 

 

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

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".

Tips to get you back on track after your holiday splurge!

If you are like me, you likely overindulged at the annual family gathering this Thanksgiving.   The extra glass of wine/pop, nacho dip, chocolates and candies were all snacked upon and enjoyed before the turkey was even brought to the table.  Perhaps you also enjoyed a few helpings of stuffing and extra gravy on the turkey and enjoyed every bite.  Before your plates were cleared the coffee tray rolled out and you soon found yourself enjoying some ice cream, apple and pumpkin pie before you crawled to the couch and passed out complaining that your pants are now too tight.

Instead of beating yourself up for indulgence, try these few tips instead:

1) Drink lots of water
2) Meal plan for the rest of the week
3) Use the power of your guilt to motivate you into doing something active that you may have been putting off.  Give yourself that little kick in the butt before the next holiday creeps up on you.

There is no price on your health!  Start today, feel better tomorrow!

Caffeine, how much, how often- Summer Fitness Challenge 2013 Nutritional Tip

Thanks again to Andrea Miller, Registered Dietician for this weeks Nutrition Tip!

Oh for the love of coffee! (or tea, if you are like me!)- but how much is safe while you are breastfeeding?

Caffeine is a chemical that is found naturally in the leaves and seeds of various plants. Natural sources of caffeine include coffee beans, cocoa beans, kola nuts, tea leaves, yerba mate and guarana.

Caffeine excites the central nervous system. It also improves alertness for short periods of time.
Some people are more sensitive to caffeine than others. For these people too much caffeine can cause: trouble sleeping, anxiety, irritability, nervousness,  rapid heart rate or headaches. Caffeine in breast milk can cause similar symptoms in your baby.

Up to 300mg of caffeine, daily is considered safe, while pregnant or breastfeeding. This is the equivalent of 2  8oz cups of coffee or 6 cups of black tea!

The chart below provides caffeine content of some common foods and beverages! Choose carefully.

Caffeine in Foods and Drinks
Food or Drink Amount of Caffeine (mg)
Coffee (6 oz/200 mL)
Percolated 72-144
Filter drip 108-180
Instant 60-90

Tea (6 oz/200 mL)
Weak 18-24
Strong 78-108
Iced Tea (sweetened) 15-67

Some varieties of pop (one 12 oz can /355ml) 28-64

Chocolate bar (2 oz/60 g)
Milk Chocolate 3-20
Dark 40-50

If you are a tea drinker, be careful of some herbal teas! 

Some herbal teas, such as Chamomiles, aren’t good to drink when you’re pregnant or breastfeeding. 

Herbal teas generally considered safe if taken in moderation (2 to 3 cups per day): citrus peel, ginger, lemon balm, orange peel, rose hip. 

Avoid teas with Aloe, Coltsfoot, Juniper Berries, Pennyroyal, Buckthorn Bark, Comfrey, Labrador
Tea, Sassafras, Duck Roots, Lobelia and Senna Leaves.

For more information please contact Andrea Miller

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!

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 #4- Nutritional Tip

Special thanks to Kim Corrigan-Oliver of Your Green Baby for this weeks nutritional tip and recipe!

Tip:
Include healthy snacks in your day to keep blood sugar levels stable and energy levels up.

Recipe:
Granola Bars
½ cup brown rice syrup
1tsp vanilla
2 tbsp coconut oil
¼ cup nut or seed butter 
1 cup cereal flakes (any whole grain flake)
½ cup rolled oats
½ cup brown rice crisp cereal
½ cup dried fruit (raisins, dates, apricots, cranberries, blueberries, cherries, etc)
¾ cup coarsely chopped nuts and seeds, any combination (almonds, cashews, sunflower seeds, pumpkin seeds)

Gently heat syrup, vanilla, coconut oil, and nut or seed butter in a large sized sauce pan until melted; stir in remaining ingredients and then pat into an 8 inch x 8 inch pan.

Refrigerate at least 1 hour and then cut into squares or bars.

Nutrition Tip: Eat a rainbow a day!

Again, thank you to Andrea Miller, Registered Dietitian for this weeks nutritional tip!

Eating well after having a baby is a challenge for many reasons: fatigue, time (or lack of!), a shortage of hands to prepare meals, did we say time!

Here’s a tip to help you get more of the fruit and vegetables that you need every day.

Eat a rainbow a day. Try to get something red, orange, yellow and green every day.

Red: slice tomatoes in your scrambled eggs; slice a red pepper, put it in a container in the fridge and grab a slice or two each time you open the fridge; buy a mini watermelon- cut it up before you put it away- share a few chunks with your older children at meal and snack time.

Orange: buy the easy-to-peel clementines; peel two or three at a time, leave them in a bowl on the counter for easy access; crunch on a baby carrot or two while preparing lunch and dinner.

Yellow: buy frozen mango- make a quick smoothie with mango and low fat yogurt or skim milk; keep bananas handy for trips in the car, a perfect snack after a work-out and to slice on top of cereal or toast and peanut butter.

Green: think leaves- keep pre-washed, pre-mixed salads on hand- add a few leaves to sandwiches and wraps; buy cut up raw broccoli (fresh or frozen)- add it to the pot when cooking rice or pasta- fewer dishes to wash and your veggies and grain can be enjoyed together!

Aim for two to three fruit and two to three veggies each day- store them pre-cut  in see through containers within easy reach in your fridge (not in the crisper drawers); choose fresh or frozen fruit or veggies; add fruit and veggies to salads, cereals, soups and stews. 

Have a colourful day!

Summer Fitness Challenge Week #2

A big thank you to Kim Corrigan-Oliver of Your Green Baby for sharing this weeks nutrition tip and a delicious recipe to boot! 

Breakfast is one of the most important meals of the day, however many people skip breakfast for a myriad of reasons.  If you are not a 'breakfast person', then I am sure you will find this smoothie recipe very helpful!

 

Tip #2:

Eat Breakfast. It kick starts your metabolism and sets the stage for a day full of energy and stable blood sugar levels.

Recipe

Smoothie

1 cup milk of your choice, chilled herbal tea, coconut water, water or juice

¼ cup frozen blueberries

8 frozen strawberries

1 banana

1 large handful of spinach

Add all ingredients to blender and blend until smooth. Add more liquid, if necessary, to thin to desired consistency.

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! 

Setting your goals

In January I took some time to set some personal goals.  I even went so far as to write them down and placed them where they would be seen regularly.  This was a first for me.  I don't often record my goals, as much as I just think about them in my head.  However, this year, I thought I would 'lead by doing', and would 'practice what I preach' and 'plan the work, then work the plan'. 

And low and behold several of my goals have been achieved.  I am happy that I have been able to follow through on the commitments I made to myself. 

This past weekend we have finally, after years (and I mean YEARS) of talking about doing it,  repainted the entire main floor of our house (Kitchen, hallways, family room & dining room including all of the baseboards and trim).  My house looks refreshed and loved and I am so pleased with the results.

It was a time consuming project but it was worth it.  As I sit back and appreciate my tremendous painting skills, I realized how vital it is to record your goals.  It actually does help you prioritize your life.  I used to doubt this fact.  However, my freshly painted house shows me very clearly that the act of writing your goals down is necessary in order to achieve them.

This week I encourage you to review whatever goals you may have set for yourself.  If they are in your head, write them down and place them somewhere you can see them.  Review them often to help keep you focused and on track.  I am sure you too will see the results you are looking for!

If you have never written goals for yourself, check out my post from January 2013 for some helpful tips.

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!

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.