Gentle exercises for postpartum recovery

In the early days and weeks postpartum a new mama and her family should be focusing on adjusting to new sleeping patterns (sleeping when the baby is sleeping), spending time skin to skin to establish breastfeeding and learning and responding to a new infants cues.  

Taking these steps helps to boost confidence in parenting, promotes rest which is essential to recovery after birth and allows for natural attachment and bonding to take place between a new baby and her parents.

If you have had an uncomplicated vaginal delivery, most women are usually able to resume low-impact exercises by 6 weeks postpartum.  Cesarean birth or a more complicated vaginal birth often requires more time to heal, typically women are able to resume exercising by  8-10 weeks postpartum.  

It is recommended that your Care Provider clear you for exercise prior to resuming a structured fitness program.  Keep in mind that every woman recovers differently, it's important to listen to your body. Start slow and gradually increase time and intensity.

Gentle stretching and isolated abdominal exercises are usually safe to resume soon after giving birth. As you continue to recover, you can gradually resume exercise, especially if you were exercising regularly prior to delivery. It's best to take it day by day and only do what you can, being mindful not to push yourself too hard.  

Below are some gentle exercises that may be of benefit to you in the early days and weeks after baby.

Looking after a baby is hard work!  Be kind and gentle to yourself as you adjust to the new responsibilities and the demands that parenting requires.

Why workout with your kids?

Bonding through baby wearing

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

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

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

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

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

Just like Mom!

entertain them.

Benefits of regular exercise for young children include:

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

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

  





 

Why fall is a great time to get fit

It feels like summer has just begun... and yet the fall starts creeping up on us so quickly! Summer is a great time of the year. The weather is hot and sunny, there's no school, everyone is going on some kind of vacation and it's a time where you just want to take it easy. But, summer is also a time that can wreak havoc on your fitness and nutrition plans as you enjoy your vacations, your time at the cottage, your outdoor activities or you just plain have fun. If this is the case for you, here are some great reasons why the fall is the perfect time to get fit: 

 1. Life becomes a little bit easier to schedule: The kids go back to school and summer vacations in the office are finished (you're no longer having to cover for your office mate while they're on vacation!). Routines are reintroduced and parents are feeling recharged after their summer holidays (hopefully!). Everyone is excited about the new and exciting things that are being planned for the upcoming year. 

2. The weather is more cooperative: It's getting a bit cooler, but there's still some daylight in the early evening making outdoor activities quite pleasant. If you're exercising outdoors, you'll experience the beautiful fall colours as the leaves begin to change and you'll find breathing a bit easier with the cooler temperatures. If you're exercising indoors, the days are still long and it doesn't ever seem too late when there's still daylight! 

3. You can build it into your routine: Now that your holidays are over, it's time to make fitness part of your weekly routine. This is easy when so many programs are starting up again! If you need a class to get you going, you can register for it and put it in your calendar. Once you start going, it takes about 30 days to make it a habit, so there's plenty of time before the next holiday (Thanksgiving!) rolls around. By the time the Christmas holidays arrive, your fitness habits will be fully integrated into your schedule, you'll be feeling great and there will be less risk of over indulging during the holidays. 

4. It's the planning season: At many workplaces, fall is the time planning for the next calendar year gets into full swing. Budgets are made, performance metrics are created and both personal and corporate goals are set. Why not plan for your fitness needs at the same time? 

5. It's never too late to start! Why not this fall? You can do it! Regardless of why you decide to kick start your fitness regime this fall, always remember the way you feel post workout and use that as your motivation to keep going each week! 

This article was written by Susan McDonald, owner and operator of FITMOM Ottawa.

Who is your fitness role model?

I am really fortunate that I grew up in a very active household.  My parents were amazing role models who quietly demonstrated healthy habits that have deeply affected how my brother and I live our lives, and the lives our families lead today.

My mom and dad are still avid and energetic walkers.  As a kid my brother and I would have to run to keep up with their long leg strides, and I can remember thinking that I would never be able to catch up with them.  Family outings included regular walks/hikes at our local conservation parks where I would likely whine and complain and my younger brother would hunt for sticks far too large for his 7 year old body. During the spring and summer we would head out for family walks or bike rides in our neighborhood along the water front in South Ajax. 

My father commuted into the city every day for over 20 years.  Before supper he would engage in his nightly ritual of calisthenic exercises- push-ups, sit- ups, squats and lunges, and stretches.  I would lie on their bed and watch him as I shared the story of my day.  When I would ask him why he was exercising he told me because it made him feel better after being at a desk working all day.  This routine never took too long, 20 minutes tops before we would all head downstairs to the kitchen table where we would eat dinner as a family.

I remember one summer in particular where we spent the entire season at Petticoat creek swimming and playing outside all day.  My mom often reflects back on this time as being in the best shape of her life that summer because she swam every day.  I just remember having fun.

In my parents basement there is an assortment of small fitness equipment and a variety of DVD's.  However, unlike most fitness equipment, this stuff doesn't collect dust or store laundry.  Light weights are stored under the couch and are picked up regularly and repeatedly. 

Our meals were pretty healthy and cooked at home.  I feel like the amount of 'convenience' foods were purchased far less than other households.  We only had pop on special occasions and bags of chips were rarely purchased.  We drank water from tall glasses and refilled throughout the day.

I am thankful that I have had such great role models in my life.  It makes it easier for me to demonstrate these healthy habits for my boys.  Maybe you grew up in a similar way, or perhaps you are trying to change how you live so that you and your family are healthier and more active.  Either way, being health conscious does not have to take a lot of time, effort or energy.  The small things really do add up and they can leave a very lasting impression.

What are some things you are doing to live a healthy and active life for you and your family? 

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.

 

New Year Savings! Save $15 off a 10 class pass

In just under a week we will be back to class and a regular routine.  It's always nice to have a break and enjoy the holidays with family and friends, but come January I am always anxious to settle back into our families normal routine.

Over my mini break I have been prepping and planning to offer up some fresh and new fitness programs guaranteed to get you into the best shape of your life.  So many of us renew our commitment to making healthier choices at the start of the new year.  If that's you too, then I look forward to welcoming you into one of our classes in 2015. 

FITMOM+Baby classes are offered in Pickering and Oshawa and are the best way to get back into shape after baby.  Each class combines strength & conditioning exercises using your baby as added weight resistance.  Cardio & core work is also blended in to provide overall conditioning.  New mom's get to meet other women in their community and babies have fun too.  It's a win-win-win.  I look forward to meeting you at one of our classes in 2015!

  Register for any class between December 30th-January 5th and save $15 off a 10 class pass

Now $130+tax ($145.60)

 

Register today

 

 

Happy 4th Birthday FITMOM Durham! Enjoy our 2For1 Class promo to celebrate

I can't believe 4 years have passed by so quickly!  I remember when I was thinking about taking the leap from working for someone else, to working for myself.  It was a scary decision, but one that made so much sense for me and my family.  I have loved every day since I took the plunge and am grateful to my community and members who have embraced me and the FITMOM classes across the Durham Region.

I look forward to seeing your smiley (and sometimes tired) faces every day.  I have loved and snuggled so many babies and I have a special place in my heart for each and every one of them. 

The emails, phone calls and positive feedback you give me regarding the classes and how much you enjoy the hours we spend together lifts my spirits every day.  Your energy lifts me up so that I can support you right back :)

In celebration of my 4th birthday we are offering a great promotion!  Register for 1 class/10 weeks and get a 2nd class added per week for free! 

This fall our schedule will be:

Ajax/Pickering

Monday   10:30 am     Rockamama Lullababy
Wednesday 10:30 am   FITMOM+Baby

Oshawa:
Tuesday 10:30am     FITMOM+Baby
Thursday 10:30am   RockamamaLullababy
Thursday 7:30pm     FITMOM2Be/FITWOMAN

The Rockamama class is a fun and fabulous hour long class that blends a 30 minute progressive circuit designed to ROCK the Mama's followed by a 30 minute mom & baby yoga sequence to stretch & lengthen all of those baby lifting muscles. 

FITMOM+Baby is our signature class.  It's a full body workout from head to toe and a fun and effective class that will boost energy, build strength and leaving you feeling good!

Both classes incorporate your baby in new and effective ways so that you can get strong and fit while bonding with your little one!

Register today at www.fitmomfitness.com/durham and select one class off the menu at your preferred location. Any registrations received between Wednesday September 17th-Friday September 19th, 2014 will include a 2nd class/ week based on a 10 week commitment.

FITMOM Durham's move of the week: Tricep kickbacks

Most women find that their triceps are much weaker than their biceps.  Therefore, it is important to balance opposing muscle groups (biceps & triceps for example) to reduce the chances of ligament strain or muscular injury.  This is especially important during pregnancy. because your joints loosen due to the presence of the hormone Relaxin. 

In the post partum period, strong tricep muscles will help to lift and carry your baby and all of their gear as the grow.  They also provide major stroller pushing power as you and your baby explore your neighbourhood, or even at your FITMOM Stroller Strength class!


To perform a tricep kickback:



1. Take your left leg forward into a lunge position. Lean your body forward so that your hips are at a 45 degree angle to the floor. Place your left hand on your left thigh to help stabilize you. 

2. Bend your right elbow so that your upper arm is parallel to the floor, your forearm is perpendicular to the floor and your palm is facing in towards your body.  Keep your elbow close to your waist.

3. Keeping your upper arm still, straighten your arm behind you so that your arm is parallel to the floor and one end of the weight points down to the floor.

4. Slowly release back to the starting position. 

5. Remember to keep the abdominals strong the entire time and don't forget to breathe.


Beginners should start with no weight or a low weight (3-5lbs).  Advanced fitness levels can choose heavier weights.  Pick a weight that you can lift up to 10 repetitions with some effort for 1-3 sets. Increase your reps upto 15 for 2-3 sets. When this is no longer challenging you can slowly increase weight and start back at your lowest repetition for 2-3 sets.  Continue in this way.

For the mom to be:                                       After baby:
Reps: 10-15 reps                                            Reps:12-15 reps
Sets:   1-2    sets                                             Sets: 2-3 sets

Remember to consult with your care provider before starting any new fitness routine. Avoid exercise if you feel any pain or discomfort.

FITMOM Durham Move of the week: The bicep curl

If you have a baby or a toddler then you know how important it is for your arms to be strong. That's why this weeks focus is the bicep curl.  Stronger arms means easier lifting and carrying of your baby, toddler, car seats and any other baby gear.  Women who are pregnant are more likely to strain their back during everyday lifting when their arms are not strong, so it is important to strengthen your arms during pregnancy too!

To perform a bicep curl:

1. Stand with feet shoulder width apart, knees slightly bent
2. Keep your shoulders back and lift your head up
3. Keep abdominals strong and lifted.
4.With weights in your hands firmly but not tightly, exhale as you lift your palm towards the ceiling while keeping your elbows close to your body.
5.Inhale and slowly release the arms down towards the floor again. Make sure to fully extend the arm to complete a full range of motion.

Beginners should start with a low weight (3-5lbs).  Advanced fitness levels can choose heavier weights and/or double up the weight in one hand for a set of repetitions.
Pick a weight that you can lift up to 10 repetitions with some effort for 1-3 sets. Increase your reps upto 15 for 2-3 sets. When this is no longer challenging you can slowly  increase weight and start back at your lowest repetition for 2-3 sets.  Continue in this way.

For the mom to be:                                        After baby:
Reps: 10-15 reps                                            Reps:12-15 reps
Sets:   1-2    sets                                             Sets: 2-3 sets


Remember to consult with your care provider before starting any new fitness routine. Avoid exercise if you feel any pain or discomfort.

FITMOM Durham's move of the week: The lunge

Lunges are one of the best compound exercises out there, next to the squat, of course!


Lunges target the quadriceps, gluteus maximus and hamstrings.  During pregnancy it is important to train these muscles because when they are strong they can help facilitate weight-bearing activities, making walking and standing easier as your belly grows, as well as support you during labour and birth.
 
After you give birth you should continue to train these muscles.  Doing so will improve your metabolism as well as your strength & stamina so that you can care for your baby easily.  Remember, the stronger you are the easier it will be to carry your baby, lift your baby in and out of seats, push the stroller and chase them as they grow!

There are tons of variations for the lunge.  As you get stronger you can progress from the forward lunge (as described below) to rear lunges, travelling lunges, or pulses to name a few.  At FITMOM, we like to do all of the above while using our baby's for motivation and added weight resistance.
 

1. To perform a basic  lunge start with your toes pointed straight ahead. 
2. Take one exaggerated step forward (more than a comfortable step) with the desired leg.  Land the heel of the front foot while the back foot is lifted with the heel off the floor.
3. Keep your knees and feet aligned.
4. Keep your head up, lift your chest up and hips facing forward.  Contract your abdominal muscles.
5. Inhale as you lower your back leg towards the ground.  The front knee remains directly over the ankle with the shin perpendicular to the ground.  Avoid the front knee from passing over the front toes.  Pause at the bottom of the movement, before the back knee touches the floor.
6. Exhale as you push off the front leg until you are back to your starting position. 

For the mom to be:                                                                   After baby:
Sets: 1-2                                                                                       Sets: 2-3
Reps: 10-15                                                                                 Reps: 12-15

 Remember to consult with your care provider before starting any new fitness routine. Avoid exercise if you feel any pain or discomfort.

Fat, are you getting enough?

Essential Fatty Acids (EFA's) are vital to your health and your baby's health too!  EFA's are simply components of fat.  Without them, your body is unable to function properly.  When we consume these foods ,especially Omega-3 fats, our bodies can then produce DHA and EPA's which is fuel for our brains and our developing baby's brains. 

It is important to have a diet that includes these essential fatty acids, because we can not manufacture them on our own.  Examples of these good fats include:

Omega- 3 fatty acids:
Flax, walnuts, cold pressed canola oil, wheat germ and dark green leafy vegetables.  DHA and EPA are the most important and active forms of Omega-3 and are predominantly found in oily fish and seafood.

Omega-6 fatty acids:
Soy oil, sunflower seeds, safflower seeds, pumpkin seeds, tahini, corn oil and most nuts are all examples of the other essential fats we need.  However, we often have an abundance of these Omega-6 in our diet which are largely found in dairy, eggs, and animal meat (poultry).  As a result if you already consume these types of foods you won't likely have to change your diet to get more of these fats.


During pregnancy and breastfeeding a mother is depleted of her essential fatty acids, especially Omega-3's.  In fact, each child gets less EFA's than the previous child, depleting the mother even further, UNLESS the mother augments her diet with EFA's, like flax oil and oily fish. Women who are pregnant, breastfeeding or planning to become pregnant should ensure that she has a diet rich in Omega 3. 

 

 
 

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

Summer Schedule 2014

Good Day Mavens,

I hope you are enjoying the summer so far.  My boys are officially on summer vacation and are really looking forward to a summer filled with fun!  Day camps, day trips and a visit from our beloved Uncle Steve and family top the list for sure.

I also spent some time on Pinterest looking for ideas to keep the boys entertained on the days we are together to avoid the three most feared and hated words known to mothers over summer vacation; "Mom, I'm bored!"  My search led me to this site.  If you have school age children (or some busy toddlers who like to have fun, get wet and make messes) then you may find this list helpful too!

This summer I have made some slight modifications to the schedule.  As of Monday, June 30th the schedule for the rest of the summer will be:

Ajax/Pickering

Monday StrollerStrength 10am

Oshawa

Tuesday FITMOM+Baby 10:30am
Thursday StrollerStrength 10am

There will be a regular scheduled StrollerStrength Class on Monday June 30th at 10am at the Lake in Ajax, but there will be no class on Canada Day (Tuesday, July 1st)

I hope you have a safe and fun filled Canada Day.  I look forward to a great class on Monday morning.  See you there!

If you have ever been to a FITMOM class you know that when we are not talking about sleeping issues, breastfeeding challenges or questions on infant development, the conversations take place around food. What to eat, what to avoid and the best recipes to feed a mama and her family.  I am always happy to share the recipes that I love with all of you.  I try to eat pretty clean (meaning trying to reduce the amount of food that comes processed in a box, and instead eating fresh, whole foods). 


In an attempt to cut out added sugar from our diets, I have been on the hunt for easy recipes for some of my families favourite meals that eliminate the convenience factor (and increase our sugar content) but still have lots of flavor.  Thanks to the internet I found a great recipe for home made fajita mix.  The original recipe called for sugar and salt, but I easily eliminated those two ingredients from my home made mix and it is still super delicious and healthy!

Home Made Fajita Mix:

One Tablespoon of Cornstarch
2 tsp chili powder
1 tsp paprika
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp cumin

Combine all ingredients in a small bowl and mix.  This recipe is enough for one meal.

Quinoa Salad

I have just recently started making this easy and delicious quinoa salad.  Quino is a fantastic grain, that is iron rich.

This recipe is off the back of the Casbah Quinoa Box

Step 1.
Use 2 cups of water (or vegetable broth for added flavor)
Bring water to a boil.  Add in the box of quinoa and simmer for 15 min, until liquid is absorbed. 
Fluff with fork

Cut cucumbers, yellow peppers and cherry tomatoes and add it to the quinoa

For the dressing 1/4 cup oil 2 TBSP of Apple Cider Vinegar and 1-2 cloves of garlic minced.  Add pepper to taste.  Stir until combined then add it to the quinoa and mix.  Salad can then be refrigerated and served cold.

Exercise & Breastfeeding

 

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

 

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

 

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

 

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

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

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

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

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

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

Benefits of staying active in late pregnancy

There are many benefits to staying active throughout your pregnancy.  Women who exercise regularly report a  reduction in back pain, have improved circulation and experience less swelling (edema).  They also reduce their risk of high blood pressure and gestational diabetes.  Women who are physically fit also report having shorter and easier labour.

Have you ever wondered why that is?  

Well, for starters a woman who is physically fit handles the physical demands of labour better because she is stronger and has improved endurance.  Active women may also experience shorter labours because the baby us in the optimal position for labour and birth.  If the baby is aligned well in the mothers pelvis contractions are more effective and labour will progress more quickly.  

Towards the end of your pregnancy you may be less inclined to want to exercise and prefer to come home after work to lie down and rest on the couch instead.   Considering the amount of time most of us spend sitting, either at a desk or in a car, lying down for hours at night may not be the best idea.  

Limiting the amount of time a pregnant woman spends in supine or semi-reclining positions can reduce the likelihood of a baby becoming posterior (OP baby's occur in between 10-20% of all pregnancies).  A woman who has an OP baby tends to report higher instances of back pain, back labour, and may experience longer labours because the position of the baby does not allow for even or consistent pressure on the cervix.  Most babies, even those who are persistently OP will eventually realign themselves into position during labour and birth, but the labour experience may be longer and more painful than what you were hoping for.   

So as tempting as it may be to recline on your couch and relax with your feet up after a day at the office, consider adding in these positions into your daily routine instead to encourage what is known as Optimal Fetal Positioning (Sutton& Scott)

• Spend time sitting on a birth ball (stability ball)
• Watch T.V.  in a hands and knees position, add in pelvic rocking (Cat/Cow) and/or swaying of hips
• When standing, lean forward resting your hands against a table or a counter
• Avoid crossing your legs, which narrows your pelvis and doesn't allow your baby to turn
• Avoid lying down with your legs up
• Sleep on your left side
• Yoga postures like the tailor sit or cobbler are restful and helpful positions
• When you do sit on a chair keep your knees lower than your pelvis and your trunk slightly forward

Whenever possible, continue with light to moderate exercise like walking, yoga and swimming.  You may have an easier labour because of it!

FITMOM Durham's Top 10 Benefits of Prenatal Yoga

Did you know that women who are physically active during their pregnancy positively impact the health of their baby not only during pregnancy, but after the birth as well! 

 

Here are 10 benefits of practicing yoga during pregnancy:

10. Yoga builds strength:

When you practice yoga you are actively stretching your body through eccentric muscle contraction.  This means that as you contract, the muscles are actively lengthening.  Eccentric strength promotes joint stability and functional strength.  During pregnancy, practicing yoga can help you continue to perform daily tasks with ease!

9. Relieve aches & pains:

One of the most common complaints in pregnancy is low back pain caused by increased weight gain and postural changes.  Prenatal yoga strengthens your core (low back, transverse abdominals, pelvic floor) and different postures promote space for you and your baby to be comfortable.

8. Yoga teaches you to breathe:

Breathing exercises are incredibly helpful during pregnancy to minimize stress and relieve anxiety.  During labour, breath control contributes to the reduction of pain and discomfort you experience.  It is also self-calming and enhances a sense of well-being during labour.

7. Yoga builds balance:

As your centre of gravity changes throughout pregnancy, balancing postures (like tree pose) can help you feel more comfortable with your body and how it moves. Standing poses, like warrior, improves muscular strength in your lower body.  Creating strength in your body during pregnancy allows you to carry your baby comfortably.

6. Relieve anxiety:

With a special attention to breathing, calming music and gentle stretching, practicing prenatal yoga teaches you how to be in the moment and to tune out distracting messages.

5. Prepare for childbirth:

Learn postures that can be helpful in progressing your labour and that prepare your body and the position of your baby for optimal delivery.

4. Rest on command:

Learning to quiet and calm the mind and body will greatly serve you in the near future.  During labour this ability will promote rest & reserve energy in between contractions. After the baby is born, this skill will help you when your sleep schedule is feeling out of control.

3. Bond with your baby:

Practicing prenatal yoga creates a dedicated time for you to connect and tune into your baby.

2. Meet other new moms:

Meeting other women who are also experiencing the joys and challenges of pregnancy makes you feel more connected and supported.  Learning from each other and participating in group discussion is also very helpful.

1. Gain confidence in your ability to give birth:

Practicing yoga during pregnancy can help you feel empowered about what your body is capable of doing. Guided relaxation exercises, mantras and words of wisdom can also remind you of your inner strength and that you are amazing!

Join FITMOM Durham's next 5 week yoga series "Yogavibe For Birth" Monday March 3rd, 2014 in Whitby.  $90+tax.  Pre-registration is required.  Space is limited.

www.fitmomfitness.com/durham

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.

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!

Welcome to the New FITMOM

A few months ago we started on a journey to update our website. I am very excited to share the new home of FITMOM with you today.

Not only has our website had a complete overhaul, but we have updated the logo too!  Now whenever you see this logo you can be reassured that you are experiencing the highest quality programs designed to support you during your pregnancy and post partum experience.  Under the guidance of our founder, Andrea Page, FITMOM continues to be the leader in prenatal post partum fitness. 

 

 

Our fall classes are off to a great start, and you can expect to see some new class offerings on our schedule.  I will be continuing to offer FITMOM+Baby, which is our most popular indoor workout, but I am really excited to introduce you to ROCKAMAMA LULLABABY.  This class involves a 30 minute progressive circuit for mom and baby followed by mom and baby yoga.  We also conclude each class with interactive exercises, songs & rhymes designed to enhance the development of your baby. 

 

A group of moms got to experience this class this morning and the feedback was positive.  We had a lot of fun sweating it out today!

 

I will also be introducing a new workout for mom's & toddlers.  This class is called FITPARENT+ Toddler and is a spin off from the original FITMOM+Baby classes.  Active toddlers are involved from beginning to end.  Moms are instructed through a series of exercises that will strengthen her from head to toe.  Toddlers are prompted to mimic body movement with fun analogies of animals and familiar objects that are designed to stimulate and entertain them.  Needless to say, this class will be a riot!  A start date has not been determined for this class yet, but stay tuned!

 

I hope you are excited about the new changes we have made.  If you have a minute check out our new site at www.fitmomcanada.com

 

You can access my direct page here.