Practicing self-care

"Life moves pretty fast.  If you don't stop and look around once in a while you might miss it"

-Ferris Bueller

Life has been moving pretty fast lately.  Like all of you my plate is pretty full.  There are lots of very exciting things coming down the pipelines for FITMOM Durham this fall, including the 5th anniversary of FITMOM in Durham region.  I am also heavily involved with the planning and co-coordinating of a local community event for new and expecting families in our community and there are some exciting opportunities for expanding my classes and other programs.    This is all pretty exciting, but I am also beginning to notice a few 'weird' signals that my body is feeling the tolls of a very busy life.  I have a very suspicious feeling I am suffering from Adrenal Fatigue - and these days, point me in a direction of a woman/mom who isn't.  Adrenal Fatigue is a hormonal imbalance that is fulled by an increase in stress hormone 'cortisol'.  Our bodies natural fight or flight response is always "on".   The truth is, you can only run on an empty tank of gas for so long, and then you burnout.  Since I am not there (yet) I am taking some pretty big steps to harness my energy, calm my state of mind and ALLOW these really cool things to take place.  

So here are some of the things I am doing to look after & nourish myself inside and out:

-Working with a good friend & client Kim, founder of Appreciating Health.  She's going to help me get better control on my diet and make some recommendations  because I am clearly depleted in some essentials. I know for sure my feratin (Iron) levels are redonculous and very low, but I am sure there are some other essentials vitamins and minerals I am not getting through my diet.  So for the next 5 days I am doing a food diary and look forward to hearing what she has to say- Knowing full well that my consumption of Kraft Peanut Butter may not be ideal as the staple of my diet.....

-Making an appointment with my family Doctor for my PAP test - because the government keeps sending my gentle reminders I am overdue. I am also requesting a full work up of blood work to see where my levels are at.

-Making an appointment with a local Naturopathic Clinic, because I KNOW my family Doctor will roll her eyes at my suggestion of Adrenal Fatigue & other hormonal imbalances I am experiencing.  I also KNOW that the local ND's will take my concerns as legitimate and can likely make some suggestions on how to get my hormones back on track.

A pretty office space is essential!

-Creating a space that I can actually be productive in, no more working from a small desk on the main floor of my house.  I am cultivating a space that will be truly mine, that will allow me the freedom to be creative but also help to set up boundaries so that I don't feel I am working all the time and not getting anywhere.  Hello - Regular office hours, and a space that is functional and Pretty!

-Finally I am going to start meditating.  This is probably the hardest thing for me to do, yet it is the one piece that is essential to quieting the crazy vibrations in my body and to harness that energy and put it to better use.  My lovely friend Gillian, who owns The Spa on King, and is a self-proclaimed "Spirit Junkie" has encouraged me and she has offered to help me.  For starters she has made a great recommendation for a fabulous app called 1 Giant Mind.  The App is free and provides guided meditation for newbies like me. I know I can call on her (and the other amazing women I know who already practice meditation to help me when I get stuck).

In January I picked a word to set my year up with a purpose and to reach some goals.  The word I picked was STRETCH.  I picked the word because I really wanted to stretch physically - so now I am a foam rolling Diva and am feeling so fantastic. But I also picked the word because I wanted to be open to new experiences.  It's funny how words creep in to other areas of your life, I can see myself stretching in other ways, and possibly the best way- stretching  to put self-care at the top of the list.  You know we constantly encourage that for all of our FITMOM members, and now it's time for your coach to do the same.

Amazing things happen when you step out of your comfort zone.  When you're ready, what will you do?

Just had a baby? Here are 5 best practices to follow!

I do a lot of thinking when I run and  today was no exception. 

I was thinking about the best things a new mom can do got to ensure her best recovery and be a FITMOM after baby.  So, below are 6 things you should do to look after yourself and stay healthy, fit and strong after baby.

The first is to make sure you get plenty of rest, and that you eat well and stay hydrated in the early weeks following the birth of your baby. Looking after a newborn is lots of hard work and we often overlook our basic needs as we tend to our new baby.  It is so important for family & friends to support this transition to motherhood by taking over household duties like cooking and cleaning and making sure a new mama is eating and drinking.

As you begin your recovery you can engage in some regular, easy walks with your baby.  A gentle and slow walk around the block is often enough in the early days post delivery.  Take it slow, especially if recovering from any perennial trauma or cesarean birth.  It is important that you don't overexert  yourself, just head out doors for 10 -15 minutes each day, slowly progressing to a longer duration. Gentle walking can help ease your muscles into recovery after all the hard work of labour and it helps to regulate bowel function and improve your sleep.  Regular walks are also good for baby because it helps them to settle into predictable routines.  Stretching is also really important.  Here's a link to our FITMOM video for recovery after childbirth.  You can begin to add in these exercises once your baby is 2 weeks old.  Always make sure to check with your OB/Midwife prior to engaging in any exercises.

Before you progress into a more structured fitness routine, usually around 6 weeks post-partum in an uncomplicated vaginal delivery or 8-10 weeks after a cesarean birth, you should have your Abdominals assessed for Diastasis Recti.  We do these checks at your first FITMOM class, but you can do it on yourself or your OB/Midwife or Physical Therapist can check for you.  If you have any core weakness, regardless of any separation, you should address it sooner than later.  A strong Core is essential for proper function and daily movement.

Have a pelvic floor assessment completed by a Physical Therapist with additional training in Pelvic Floor.  This simple exam can save you time, money and embarrassment.  Although urinary incontinence is common during pregnancy and post-partum (you pee a little when you laugh, jump or sneeze) it is not normal.  An assessment can be preventative and can save you from back pain, pubic pain, hip pain or even pelvic organ prolapse.  An internal exam is required BUT the amazing women who are trained in this field are non-judgmental, fully trained and are amazing at reducing any anxiety about the exam itself.  Your Midwives & OBBYN's do not check for the integrity of your pelvic floor function.  They will exam you to ensure that any injury has healed (meaning the stitches have dissolved, no infection etc), but only a pelvic floor therapist is trained in healthy muscular function of the pelvic floor. 

I highly recommend that you incorporate an element of strength training/resistance training to your cardiovascular program.  Did you know that women lose an average of 5lbs of muscle mass each decade?  This leaves us more susceptible to injury & increases our risk of osteoporosis.   So, if you want strong bones and want to prevent osteoporosis as you age, start lifting things up and down.  Also, women who incorporate strength training have more lean muscle mass and a higher metabolism which are pluses in my book :)  

Eat well.  Funny, but we are back to my first two points!    The life of a new mom is busy, so busy that you often forget to eat OR wait too long in between meals.  This is a terrible habit to get into because it puts your body into survival mode.  This means higher levels of cortisol (stress hormones) and can cause other hormonal levels to become unbalanced.  Make sure you have easy access to fruits, vegetables, protein and complex carbohydrates throughout the day.  A great snack is apple slices with natural peanut butter or carrots & cucumber with hummus.  Put these foods in highly visible areas and you will be more inclined to grab them when you are hungry vs. reaching for the chocolates.

Finally, it is important to rest.  Sleep is more broken these days, gone are the 6-8 hours of uninterrupted, glorious, deep sleep. So when your well intending family tells you during your pregnancy to sleep when your baby is sleeping, we're not joking!  If you can't sleep, then lie down with no distraction and just breathe deeply for 15 minutes.  Still find that hard? Pick a meditation app for your iphone or iPad, there are hundreds of free aps available on iTunes, so there is lots of choice out there, simply find one you like!

If you are able to put these things into practice I guarantee that you will have more energy, increased stamina, a better mood and you will be a FITMOM!

What's the FITMOM program like?

The FITMOM program developed by our founder, Andrea Page, is very unique and comprehensive pre and post natal program for women in their childbearing years.  Not only do we specialize in prenatal & post partum fitness, but we are also a community of FITMOM Coaches who support women during one of the biggest transitions in their lives, motherhood.

I am sure many women join our program because they want to create time & space in their life to be more active. It doesn't take long to realize that caring for a newborn or young child is physically demanding- moms are constantly lifting, lowering, pushing or carrying something or someone. 

Our FITMOM+Baby & FITWOMAN classes incorporate the essential strength building women need to restore balance, core strength and improved posture.  But it's what happens inside our classes that is the secret to our longevity.  This April Andrea Page's Original FITMOM programs will be celebrating it's 15th year.  I am sure that our staying power can be attributed to the sense of community, support and connection that happens each week in our classes. 

 

 

Women who attend our classes receive support in strengthening personal relationships with

partners & spouses and increase bonding time with their baby.  Members also gather information on feeding their babies- from breastfeeding challenges to recipe exchanges for making your own baby food.  We work together in supporting one another to make healthy choices by actively exercising more, sleeping better and feeding ourselves (and our families) with healthy food  and more yummy recipes.  Women also share what's working for them & what's not as we all try to figure out how this new identity of 'mother' fits into how we see ourselves and how we feel others perceive us. 

These weekly discussions flow informally before, during and after class.   In between all of the squats, lunges, planks and push-ups friendships and connections are made.  We all leave our hour long classes feeling uplifted and empowered, and less lonely. 

 

Sadly, loneliness is a big challenge many mothers have to overcome, our classes help women feel less isolated and better connected to their community.  This has a HUGE impact on how we feel in our role as mothers which in turn, has a positive impact on our young children. 

 

Personally, I have never left a FITMOM Class feeling bad, and I don't think many of you have either (in fact I hope that is never a feeling anyone ever experiences after one of our classes!).  Instead, I hope like me, you are leave feeling energized, happy, less tense and smiling. 

 

Over the past 5 years that I have been offering the FITMOM program in Durham Region, I have had the most amazing time developing and fostering some pretty amazing connections with all of you.  In fact, without your support, our FITMOM program would be missing the most essential ingredient: YOU! 

 

Thank you so much for being a part of our FITMOM programs.  Over the next few weeks we want to hear from you, our current & past FITMOM members.  We would love for you to share your thoughts on how our programs have impacted you on your journey towards a happy & healthy mothering experience.  Drop me a line at fitmomdurham@hotmail.com if you would like to share your story or testimonial!  We would love to profile you on our Facebook Page!!!

 

xox

Your FITMOM Coach,

Jennifer :)

 

 

 

 



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.

  

 

 

A Mommy Minute

Synonyms for Mother: Parent, source, attend, nurse, nurture, protect, provide for, accommodate, nourish, oblige, raise, rear, shelter, sustain.

Being a mother is all encompassing.  We can feel lost and found, overwhelmed and pulled together all at the same time.  Some days are easier and better than others.  At FITMOM we encourage our mother’s to take the road of motherhood one day at a time.  Yet we know that sometimes even that can be hard.  So if and when you are feeling overwhelmed here are 10 sanity savers, pick one and try it for 1 minute to help you get grounded.

Meditate:   This is not a word that we should be afraid of.  People who practice meditation are engaged in thoughtless awareness, to be present in the moment.    If meditation is new to you, try a mantra instead.  We like “This feeling is temporary” or “I can handle this”. Repeat these words for 1 minute.

Self-massage with a tennis ball:   Use a tennis ball to apply pressure to any areas of your body that need a little TLC.  Roll the ball on your legs, in between your shoulder blades, or the bottom of your feet.

Engage in a venting session: Call a friend on the phone and engage in a 60 second vent session. Be prepared to reciprocate the next time she needs to unload her concerns and frustrations. 

Dance party:  What’s your guilty pleasure song? Put it on, turn it up and dance like no one is watching.  We had a dance party while we wrote this list J

Laughing:  A good hearty laugh is a wonderful release of tension.  Check out this guy.  If you are not laughing now, then watch it again!   

Benefit from a hug:  Hugs release oxytocin, the hormone of love.  A good hug can help you feel calm and connected, especially if you are getting a hug from someone you love, like your baby or partner.  Stay in the hug for a solid minute and notice how you feel afterward.  A self-hug is a wonderful alternative if you find yourself alone.

Enjoy a stretch: Tight chest muscles are a common complaint amongst new moms. Start with a few shoulder rolls, then stand with your Right hip against a wall and stretch your Right arm behind you. Pair this stretch with some deep breathing and feel your chest muscles release.  Hold for 30 seconds then repeat on the other side.

Focus on breathing:  Deep breathing helps to calm and relax your central nervous system (fight or flight response).  Tension and anxiety is released on the exhale.  Breathe in through your nose and imagine a water pitcher in your belly, fill it up from the bottom to the top.  Exhale with a sigh as you slowly empty your pitcher.

Self-affirmation:  Tell yourself you’re great; tell yourself that you are doing a great job.  Say it loud, say it proud! We think this young lady has this skill down pat!

Gratitude:  Be thankful. Gratitude allows you to adjust your focus.  Instead of focusing on what you’re lacking, it shifts you to embrace all that you have.    Gratitude helps to put things into perspective.  Count your blessings, you have many.

 

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Offer support in the form of:  

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

Prenatal Yoga Mini Session

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

 

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

 

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

FITMOM2Be Prenatal Yoga Series in Whitby/Oshawa

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


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

The benefits of regular exercise during pregnancy includes:

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

Benefits of Exercising to the baby include:

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

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

www.fitmomcanada.com/durhamregion

 

Invest in Time Alone

At FITMOM we are always encouraging our members and clients to make self-care a priority.  Whether that is indulging in some time at the spa or enjoying a much needed nap, we know that when it happens each woman is more refreshed and can enjoy her family more.   I am very lucky to be able to take the time I need to put self care at the top of my priority list, thanks to some very involved and supportive family members, but until the past weekend, I have never really felt 100% recharged like I did this time.  The key difference was that I spent the entire weekend at home alone! 

Well, that's not entirely true.  I spent a portion of my days attending some informative and exciting workshops and seminars at the Can-Fit Pro Conference, but when I returned home at the end of the day, it was to an empty house. 

It was strangely quiet.  But I liked it.

I have never lived alone.  I moved from my parents home, to residence, to an apartment with my friends, followed by a brief return home upon graduation before moving in with my future husband.  There may have been some brief moments where I was alone, but nothing that stands out recently.  In fact, since the birth of Benjamin, I have not spent any nights alone.  Sure, I go away on trips or getaways with other people.  Yes, my husband travels at times for business and I will be home, with the boys.  Yes, the boys go out for a few hours together and I may get an hour or so at home alone, but they come back and bring in the noise and mess and ruckus that makes this house our home.    But I can say for sure that I have never spent any significant time in my home (for extended periods) alone. 

I absolutely LOVED it.  I finally experienced my perfect weekend.  I got to engage in activities that I like to do to improve the business that I love.  I spent some time reading.  I watched some favourite TV episodes (I purchased seasons 2& 3 of Sex & the City and enjoyed catching up with my old friends Carrie, Samantha, Charlotte & Miranda).  I slept peacefully, without interruptions.  I ate what I wanted and made food for myself when I was hungry. 

By the time my boys returned home from the cottage I was energized, refreshed and excited to see them.  I thanked my husband for taking the boys away to have a fun weekend with him and his family. 

Perhaps I will have the opportunity to spend another weekend at home alone in the future.  It really did a lot for me to recharge.  Maybe you need to take some time out for yourself too.  You may not be in a position yet to spend extended periods of time alone, but I am sure investing in any time alone will help you feel like yourself again.

Until next time!

If you're happy and you know it......

For my birthday this year one of my best friends gave me the book "The Happiness Project" by Gretchen Rubin.  I have passed this cover many times as I strolled through my local bookstore, but never picked up a copy.  I likely would not have bought it on my own either, but I have to tell you, I am so happy that she gave me this book and I made sure to take a moment to thank her.

I am a happy person by nature.  One of those glass is half-full, eternal optimists type of people.  However, I can tell you that at times I have felt, especially in the last  year or so, that I 'should' be happier.  Don't get me wrong, I am not unhappy, but I feel like I am experiencing less joy "in the moment".  I am too busy doing stuff and am not engaged in the present. 

This lovely little book has inspired me to be more present, thoughtful and self-aware (which is a lot of work, as the author herself has noted many times).  So instead of letting life pass me by I am stopping.  I am trying to take stock and learn to enjoy the moment.  As Gretchen writes many times: "The days are long, but the years are short". 

This book is definitely worth investing whatever quiet time you have into reading it.  Perhaps doing so will inspire you to find more happiness in your everyday too!

One Step At A Time

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

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

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

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

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

Eat a rainbow everyday. Nutritional Tip Summer 2013 Fitness Challenge

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

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

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

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

Recipe
Meal Sized Salad

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

Summer Fitness Challenge 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!

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 :)

Celebrations

During the month of April we will be celebrating the birth of FITMOM, which is now 13 years old!    Andrea Page founded FITMOM exactly one year after her first son was born, in 2000.  The birth of FITMOM was a result of her own personal struggle to overcome severe postpartum depression in her first year as a mom. She found exercise to be the key to her survival.

Over the years Andrea has inspired and motivated thousands of women to work towards improved health with special focus on mental, physical and spiritual health for the new mom. 

Congratulations to Andrea, for all of her hard work and dedication over the past 13 years. I am proud to be a part of the FITMOM family and to have this opportunity to support my own community of women and new mothers.

The Benefits of Baby Wearing

Ben was 4 years old when Jakob was born and he was a busy, climbing, jumping kind of a boy (is there any other kind of kid? Certainly not in our house!).  Babywearing made it possible for me to keep up with him and be hands free.  It also allowed me to stay connected to Jakob and enjoy the close cuddly feeling that a new baby brings you. I continued to enjoy the benefits of babywearing well beyond the infant stage.  For those of you who were around for the first year of FITMOM in Durham Region, you may recall me lunging, squatting and sweating alongside of you with a 12mnth old toddler strapped to my back! 

Here is some great information that may have you increasing the amount of time your baby spends in a carrier/wrap vs a car seat, swing or bouncy chair!

1. Baby's are happier when you wear them.  In fact, one study found that babies cried 43% less overall and 54%less in the evening hours when they were in a carrier, compared to babies that were not. (1)

2. Baby's are healthier when you wear them.  The sound of your heartbeat , the rhythm of your breathing and your own bodies movement is familiar to your little one.  This stimulation helps regulate his own physcial responses.  Wearing your baby can also help stimulate their development by exposing them to the five senses (touching, hearing, seeing, smelling, and tasting), which has a positive impact on your infants brain development.

3. Builds confidence and communication Wearing your baby close to your body allows you to respond to his needs quickly.  Learning to read your baby's gestures, facial expressions and natural movements increases your confidence and deepens the mutual attachement between baby and parent.

4.Comfortable & convenient Investing in a good carrier will allow you to get through your daily activities (cleaning, shopping, travelling) without having the anxiety or stress of experiencing the frequent interruptions of an infant. 

5.Can be done anytime, anywhere by anyone
Babywearing allows other family members or friends the opportunity to connect and bond with the new baby in your life. I always love seeing dad's with a baby strapped to their body.as they walk the dog or during family outings.  Babywearing allows all loving caregivers the oppotunity to connect and bond.

For more information on the benefits of babywearing visit
 

Babywearing International
Ask Dr. Sears
Attachment Parenting International

 

1 - Hunziker UA, Garr RG. (1986) Increased carrying reduces infant crying: A random-ized controlled trial. Pediatrics 77:641-648
 

For those of you who struggle

I came to be a co-sleeper out of necessity, not by choice.   The physical toll of sleep deprivation was a shocking revelation of the parenting experience.  You can never be prepared for the lack of sleep, especially for those of us who have been blessed with the 'non-sleepers'.

I quickly realized that when Ben and I were sleeping side by side we both slept for longer periods and were cozy and warm together, often mimicking the same sleeping positions (of which there are way too many photos of, but none that I can easily access to share with you, oh darn!).  Ben would start every sleep in his crib but after the first or second feeding through the night we would be back in my bed together to catch some sleep.  Eventually, I gave up trying to keep us separated and was happy to have this little creature that I loved taking up residence beside me.  My husband was also a reluctant co-sleeper, and yet, we all managed to adapt to this new lifestyle. 

Over the years as Ben grew up he spent less time sleeping with us and more time sleeping alone.  Eventually our middle of the night encounters spread out and he has become, over time, what one would describe as a good sleeper.  However, tonight as he went to bed he said what all babies must feel, but can't express : "Mommy, when I sleep beside you, I feel safe."  My response was "Of course you do!  That is why I am the mom and you are the kid".  We cuddled up in his bed for the last of his bedtime snuggles and soon he was off to sleep. 

So for those of you who find themselves struggling with the decision to co-sleep or not hear this: if it feels right to you then do it.  Remember that your baby can't always articulate how he is feeling but as my wise Ben has said,  everyone feels safer when they are together. 

Sweet Dreams!

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

Hey Mommy Mavens,

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

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

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

§  Plank x 30 seconds (knees for beginners)

§  Side Plank R 30 seconds (knees for beginners)

§  R Lying side crunch x 16 (10)

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

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

§  Side Plank R 30 seconds (knees for beginners)

§  REPEAT on L Side

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




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

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

Oasis Zoo Run Week 6

Hot! Hot! Hot!
It certainly is summer here.  The sun has been shining and the humidity is intense.  Please, please, be smart as you continue to train for your 5k and 10k race.  Try running when it is cooler (early mornings or late evenings)  running in the middle of the afternoon with the humidex soaring is not safe.  If you can't run at any other time than during the day, then look for an indoor air conditioned track or hop on a treadmill if you own one!

For the rest of us, this may mean we have to rejig our schedules.  I am planning to get up earlier in the morning twice/week to get my runs in and have 1 night run.  Wish me luck!  I am not a morning person, but I am really starting to enjoy my runs.  My legs are feeling strong and the desire to quit and turn back during my run is becoming less of an issue.

Last week 6 of us made it out for a group run.  It was fantastic to see all of you and to have some company.  Except for the mosquitos who found me quite tasty upon our return, the night was a success!  I look forward to many more.

This week is our 6th week of training.  I hope by now you are also finding the runs to be less daunting!  Keep up the great work and I will see you this week for our next group run!

Week 6 Run Schedule

Session 1( 52 min)

Warm Up: Walk Slow & Easy 5 min
Run 5 min. Walk 1 min. Repeat 7 times
Cool Down: Walk Slow & Easy 5 min

Session 2( 38 min)

Warm Up: Walk Slow & Easy 5 min
Run 3 min. Walk 1 min. Repeat 7 times
Cool Down: Walk Slow & Easy 5 min

Session 3 ( 50 min)

Warm Up: Walk Slow & Easy 5 min
Run 3 min. Walk 1 min. Repeat 10 times
Cool Down: Walk Slow & Easy 5 min

Motherhood Inspiring Greatness!  Our first group run.We ran 5.03km in 35:11. Average pace 6.59/km. Awesome job!!