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.

 

FITMOM Durhams' Best Practices for Clean Eating

Eating Clean describes eating in a way that optimizes nutritional intake, minimizes overall fat intake and maximizes results. Approach this gradually and focus on health and feelings of well-being, rather than external results. 

Diet is an essential part of healthy living.  However, eating well is not always easy.  Take baby steps and recognize how small changes are making big impact!

  

Best Practices:

 

Breakfast should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein, 1 dairy (optional)

 

A.M. Snack should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein

 

Lunch should include 1 serving of complex carbohydrate, 2 simple carbohydrates, 1 protein

 

P.M. Snack should include 1 serving of complex carbohydrate, 1 simple carbohydrate, 1 protein

 

Dinner should include 1 serving of complex carbohydrate, 2 simple carbohydrates, 1 protein

 

Not so late snack-only if needed-try to stay away from carbohydrates before bed

 

Ingest 'Best' Foods:

 

Complex Carbohydrates: Grains, high fiber and enriched products like couscous, oatmeal, cream of wheat, rice, sweet potatoes, potatoes, corn, peas, pumpernickel bread/bagel. Eat pasta sparingly, as they are cause for water retention (when you do eat pasta eat it early in the day), be mindful about bread products too!

 

Simple Carbohydrates: Vegetables/fruits – broccoli, spinach, beans, cauliflower, carrots, lima beans.  Fruits – apples, oranges, bananas (1/2 = 1 serving), peaches, pineapple, melon, strawberries etc.

 

Protein: Meats, chicken, turkey, fish (tuna, salmon (heart smart), and other selections( not fried or breaded). Nuts (sparingly as they are high in fat but generally do contain essential fatty acids) and legumes.
 

Dairy: Contains calcium but choose non-fat dairy as it is high in fat and cholesterol. Also supplement    your diet with calcium supplement. Yogurt, milk, cottage cheese. Low fat cheeses.
 

Essential Fatty Acids: The essential fats of which the proper quantities are not found in our diets. Fish oils, OMEGA 3,6,9  caplets etc. Good fat helps us break down bad fats.

 

Practice:

 

If you are trying to make better habits and choices as it relates to meal planning, I often recommend making smaller commitments.  For example, attempt to eat 1 'clean' meal a day.  As you move forward with your success you can begin to increase the number of meals that are reflective of eating clean. Over time, this activity will require less effort by you.

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.

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.

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 #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.

Why slower is better when it comes to losing weight after the baby

After the birth of a baby many women are in a rush to lose their pregnancy weight anxious to revisit those items in their wardrobe that have been out of circulation for over 9 months.

The initial weight loss most women experience after birth is approximately 10lbs.  This loss is reflective of the baby, placenta, and amniotic fluid.  Weight loss continues over the next week as you shed retained fluids.  However, fat that was stored in your body during pregnancy will not disappear on its own. A healthy combination of diet, exercise and time are the key ingredients for healthy weight loss.  An ideal weight loss after childbirth is 1lbs/week (0.5kgs) to 2lbs/week.  You may lose more than that at the start, but losing more than 3lbs/week can have some negative side effects.

Here are 3 great reasons why you should remember that when it comes to weight loss, slower is better!

• Rapid weight loss can lead to loss of muscle instead.  The loss of muscle tone can make you look softer and less defined.  It can also impact your metabolism because muscle mass keeps your metabolism in check, a quick drop in lean muscle mass can result in a slower metabolism.
• Rapid weight loss can also drain your energy levels.  As a new mom who is likely more sleep deprived than others, this can be a double edge sword.  Making sure you are eating enough throughout the day and getting enough sleep will serve you better in the long run.
• Lose it too quickly and you will likely see the weight gain again, and then some.

Remember that it takes time to lose weight and get in shape.  Anyone, or anything, that is promising you a quick fix and fast results are likely setting you up for failure.  Your best bet in achieving a healthy, fit body is the steadfast combination of diet and exercise.  A balanced fitness program including cardio, strength and stretch training are the key ingredients to get you to your goals.

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. 

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.

ME by FITMOM A Nicer Mom Experience

What is ME by Fitmom?
----------
Experience 50 days (10 weeks ) of amazing support programming and connection.
FITMOM MEMBERS - FREE
NON MEMBERS - $50 (only a dollar a day )

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

Over the 10 weeks you will receive :

1.Daily bite size challenges to filter into your day based on the N.I.C.E.R principles (Nutrition, Invest in Time Alone, Connect with Community, Exercise, Rest and Repeat)
2.Email support
3.Exclusive access to online life and fitness coaching sessions
4.Online community
5.Video workouts
6.A support journal
7.A support guide
8.Access to trained professionals
9.Strategies for stress management
10..lots more!

**Register for classes before October 19th, 2012 and get 2 classes/week for the price of 1!**

[ME by FITMOM launches November 1st, 2012.  Register Today!](http://www.fitmomcanada.com/durhamregion)

 

 

Understanding weight loss after baby- 6 Tips for the new mom

Losing weight after baby can often feel like a daunting task.  It’s easy to become discouraged by the lack of movement on the scale or to feel unmotivated to develop a healthy and effective plan for losing the weight and toning your body.  In this article, we deal with some of the obstacles you may face in your post-partum weight loss as well as providing some helpful tips to achieve your personal goals.

After the birth of your baby you can expect to lose an average of 10 lbs.  This is a result of the birth of the baby, delivery of the placenta and loss of blood volume and fluids.  After that, a healthy weight loss averages 1-2 lbs. a week although a breastfeeding mom may lose more.  However, your body’s ability to shed fat (especially that stored on the hips and thighs) may take more effort and planning on your part before you see the results you want. 

Your hormones play a huge role in your ability to lose weight after birth.  Sleep deprivation is an unfortunate reality for most new mothers.  The disruption of regular sleep causes the hormone cortisol (often associated with weight gain) to increase.  Moderate, chronic sleep deprivation is associated with increased appetite but also with a decreased interest in exercise.  It is suggested that the lack of sleep is disrupting the hormones that regulate glucose, metabolism and appetite.   As a new mom, what can you do to counter this?  The best answer: Sleep when baby is sleeping, go to bed at the same time every day and ensure that you are getting adequate rest.

Stress hormones, which are naturally released during the post-partum period, may make you feel exhausted and overwhelmed, decreasing your desire for exercise.  Counter the natural effects of these hormones through a commitment to exercising regularly.  It will help you sleep better, reduce stress and anxiety and have improved body image. 

New moms are busy moms.  The amount of work and energy you expend caring for your new baby makes it very easy to neglect yourself.  Skipping meals or eating infrequently is a common phenomenon but it can also be a contributing factor to the lack of movement on the scale.  It may seem counter intuitive, but eating will actually help you lose weight.  Try these tips to boost your metabolism:

• Prevent your glycogen levels from dropping and causing fat to be stored in your body by eating small, frequent meals.  Eat every 3 hours to prevent this drop in levels, reduce cravings and promote a higher metabolism. 
• Plan meals in advance to help keep you focused on nutritional requirements and avoid reliance on last minute rushed meals that are often over-processed. 
• Consult with a nutritionist to learn what it takes to build a healthy mommy body and help ensure that you are getting adequate calories to sustain you and your activities as a healthy, active mom.

They say you’ve got to move it to lose it!  Sometimes the hardest part of your fitness routine is simply making the decision to put your shoes on.  Developing a support network with an exercise partner or personal trainer can help you stay committed and motivated to keep moving.  Better yet, socialize with active people.  This will reaffirm your own personal choices towards health and wellness and will help keep you on track!

Establish a routine.  When possible, it is best to have set days and times for exercise - discipline is essential for a successful exercise program.  Activity in the morning will help to establish a higher metabolic rate.  It’s a great time for cardio, a brisk walk or attending a fitness class.

Finally, shift your focus.  As women, we often place the focus on goals related to body image.  While not forgetting that a positive body image is conducive to elevating self-esteem, I believe that taking the focus off losing a set amount of weight and inches will actually help you achieve your goals.  Focus on the steps you are taking for your health - like feeling energized and happy, improving sleep and developing better eating habits.  Give yourself opportunities to be proud of your body’s ABILITIES by completing fitness challenges - like running a certain distance, walking every day or completing a sequence of strength moves.  You will be surprised by the results!

FITMOM Durham's Motivated Monday

Happy Thanksgiving Mommy Mavens!

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

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

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

Warm up:

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

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

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

Repeat this cycle for a total of 3.

Finish with a cool down and full body stretch.

Thanks to Brent Bishop for this fitness challenge.

FITMOM Durham's Motivated Mondays

Hi Mommy Mavens


This week I invite you to participate in our first challenge.  I hope to share simple but effective ways in which we can live better, have more energy, increased vitality and feel good about ourselves in our skin.  This week's challenge is to drink more water!

Did you know that increasing the amount of water you drink every day is one of the easiest and most effective ways to impact your maintenance or weight loss plan?

Often times our body mistakes hunger for thirst.  If you find yourself wanting snacks or meals at odd times of the day, reach for a cup of water first.  If you still feel hungry after you drink the water (wait about 5-10 Min's) then have a snack of fresh fruit or vegetables. However, you may be surprised to find that drinking that 8oz glass of water has curbed your 'appetite' and saved you from eating more than you need. 

Drinking Water Can Boost your Metabolism

Drinking 1-2 glasses of water first thing in the morning is a great way to boost your metabolism and get your engines going.   Dehydration will actually cause your body to slow down its metabolism to conserve energy; while drinking water has been proven to contribute to your body's ability to burn more calories!  Without adequate water intake, especially when you are exercising,  your body won't be able to perform and function the way it is supposed to!


Other Benefits from drinking more water:

• Water flushes toxins from your system
• Aids in keeping your joints lubricated- this is very helpful in preventing injury during exercise
• Improves the look of your skin (when we're all suffering from sleep deprivation, this is a great way to rejuvenate our appearance)
• Fills you up, which may help to curb unnecessary snacking caused by boredom!

Challenge #1

Every day this week start your day with 1-2 glasses of water as soon as you wake up.  This will replenish the fluids you lost overnight, kick start your engines right out of the gate and flush your system of any undigested food consumed the night before.  While this is obviously not a miracle cure, it is a simple and effective way to boost your metabolism, is integral to normal bodily functions, and  is an essential part of weight loss efforts.

Bottoms Up!

 

FITMOM Durham's Motivated Mondays

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

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

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

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

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

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

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

Oasis Zoo Run Week 13

Just because I am away doesn't mean that you should be taking time off from your runs!

I can assure you that even while I am enjoying the sun and surf and blissful beaches of Aruba,  I will be training for our upcoming event :)

In terms of distance most of us have completed upto 8km.  Enjoy a nice easy week, without feeling the pressure of adding more distance.

Instead take some time to enjoy how great it feels to have finished a run with nice, strong legs.  Remember that after every run you should feel like you could go a little further.

If you find that you are struggling with running continuously, know that you can follow the run/walk ratio of 10min:1min and repeat this cycle until you cross the finish line!

Week 12

Session 1 (60 Min)

Warm-up: Walk slow & easy 5 minutes

Run 50 minutes.

Cool-down: Walk slow & easy 5 minutes

Session 2 (43 min)

Warm-up: Walk slow & easy 5 minutes

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

Cool-down: Walk slow & easy 5 minutes

Session 3 (52 min)

Warm-up: Walk slow & easy 5 minutes

Run 15 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.

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

Oasis Zoo Run Week 12

The view from our dock.

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

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

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

Week 12

Session 1 (60 Min)

Warm-up: Walk slow & easy 5 minutes

Run 50 minutes.

Cool-down: Walk slow & easy 5 minutes

Session 2 (43 min)

Warm-up: Walk slow & easy 5 minutes

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

Cool-down: Walk slow & easy 5 minutes

Session 3 (52 min)

Warm-up: Walk slow & easy 5 minutes

Run 15 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.

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

Roadside view during my 8k run. 

Oasis Zoo Run Week 11

I am on vacation this week so I am writing to you from the past!

Last week I shared with you some of my favourite tools that keep me motivated on my runs.  This week I thought I would share a few stretches that keep me limber and strong.  Try to incorporate these stretches after you run, or better yet add in some yoga as part of your cross training!  Follow each exercise listed below and repeat 3-5 times if you have time for a full stretch routine, or once follwing your run.  Enjoy!

Yoga For Strength:

Dead Lifts:

Stand on your right leg and have your left knee bent in front of you.  Inhale into position and as you exhale bring your torso parallel to the floor as you bring your left leg straight back and your arms towards the floor.  Repeat 10 times on each side.  You can add dumbbells for extra resistance and to increase the stretch in your hamstrings.

Squat with Leg Swing:

Stand with your feet hip distance apart.  Exhale into your squat and as you inhale stand and swing your right leg out to the right side.  Repeat 10 times  then switch sides.

Low Lunge:

From Downward Dog step your right foot forward between your hands, keeping the knee bent and above the ankle.  Your left knee is on the mat. You can leave your hands on the mat, or bring them on your right knee or over your head.  Hold for 5 breaths.  Switch sides.

(Benefits: Stretches hip flexors and strengthens hamstrings, quadriceps and glutes)

Half Splits:

From low lunge with right foot forward, bring your hands and hips back as you straighten your right leg.  Your right toes are up.  Lengthen your spine and fold over your right leg.  Hold for 5 Breaths. Repeat other side.

Downward Dog:

From table top, spread your fingers wide and palms flat.  Curl your toes under and push your tailbone up to create an inverted "V".  Your feet are hip width apart and your heels don't have to touch the mat.  Press  your chess back towards your thighs.  Hold for 5 breaths.

(Benefits: Stretches shoulders, hamstrings, calves and strengthens arms and legs)

Three Legged Dog (my favourite!)

From Downward dog lift your right leg up as high as you can, intending to stack the right hip on top of the left.  Bend your right knee and bring your toes towards the left.  Keep your knee high. Intend the left heel down and lengthen your spine and arms.  Hold for 3-5 breaths and then switch sides.

(Benefits: Opens the hips, stretches the back of your body and builds upper body strength)

Plank:

From Downward Dog shift your shoulders forward until they are over your wrists.  Press into your heels. Engage your core and create a straight line from your head to your heels. Hold for 5-10 breaths.

(Benefits: Builds upper body and core strength)

Standing Pigeon:

From standing, place your right ankle above your left knee.  Press through your right heel and slowly bend the left leg.  Bring your arms forward and parallel to the floor and bring your hips back.  Hold for 5-10 breaths then switch.

(Benefits: opens hips and strengthens the standing leg)

Standing Yoga Mudra:

From mountain pose, interlace your fingers behind your back.  Press your shoulder blades down and lift the chest. Inhale deeply, then exhale and fold forward from the hips.  Bring your arms away from your back.  Hold for 5 breaths.

(Benefits: stretches the legs, back and shoulders)

Week 11

Session 1 (71 min)

Warm-up: Walk slow & easy 5 minutes

Run 40 minutes. Walk 1 minute.

Run 20 minutes.

Cool-down: Walk slow & easy 5 minutes

Session 2 (54 min)

Warm-up: Walk slow & easy 5 minutes

Run 10 minutes. Walk 1 minute. Do this 4 times.
Cool-down: Walk slow & easy 5 minutes

Session 3 (57 min)

Warm-up: Walk slow & easy 5 minutes

Run 20 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.

Run 10 minutes.

Cool-down: Walk slow & easy 5 minutes

The FITMOM difference

Have you tried a FITMOM Class lately? 

Are you looking for a great, effective work out that will allow you to bond with your baby, meet other new moms in your community, and get information and support on a variety of baby related topics? Then look no further!  FITMOM offers effective prenatal and postpartum fitness classes in Durham Region (Oshawa, Pickering, Ajax), Toronto, Ottawa, Mississauga/Hamilton and across Canada!

See some of our current & former FITMOM Durham members in this great little slide show below :)

For more information or to find a class near you visit www.fitmomfitness.com





Try our slideshow maker at Animoto.

Oasis Zoo Run Week 10

There are 6 more weeks until Race Day! 

This should feel like good news!  

It means we still have lots of time to build our strength, improve our strides, and continue to train and prepare for the big day.

I know my plan for this upcoming week is to ensure I get a at least 2 morning runs in and our evening group run as well.  I find I make time for my runs when I plan ahead and schedule the time in.  If I don't do that my days fill up quickly with other activities and I miss my opportunity to train.  So I encourage you to look at your own personal schedule and book in your runs ahead of time to ensure they get done. 

As we get closer to our race day consistency in our weekly runs will help us ensure we have the stamina to make it to the end!

Motiviation is often something we all struggle with.  I have found a few resources that provide me with the motiviation I need to meet my own personal goals. 

I have been using the Nike+Running App on my phone to track & record my runs, pace and distance.  I absolutely love this application.  It keeps me motivated and allows me to share through facebook & twitter.  My favourite feature is the "Cheers" setting through facebook.  If a friend 'likes' or makes a comment on your link when you are running you hear a crowd roaring, olympic cheer through your headset to keep you trucking along! 

I also love the site rockmyrun.com This website allows the user to buy premixed music to provide you with the energy and motiviation you need to complete each workout. 

As we head into week 10 what motivational tools have been the most helpful to you? 

Week 10

Session 1 (72 min)

Warm up: Walk Slow & Easy 5 min

Run 10 minutes. Walk 1 minute.

Run 20 minutes. Walk 1 minute.

Run 30 minutes
Cool Down: Walk Slow & Easy 5 min

Session 2 (54 min)

Warm up: Walk Slow & Easy 5 min
Run 10 minutes. Walk 1 minute. Repeat 4 times.
Cool Down: Walk Slow & Easy 5 min

Session 3 (57 min)

Warm up: Walk Slow & Easy 5 min

Run 20 minutes. Walk 1 minute.

Run 15 minutes. Walk 1 minute.
Run 10 minutes.
Cool Down: Walk Slow & Easy 5 min

Coaching Tip:

As the amount of running time increases, here is a helpful tip:  Rythym is key.  Maintain your natural rhythm by focusing on a relaxed comfortable arm action.  Allow your body to get used to the impact and disctance.  Speed is irrelevant right now.  You are learning to run, and it should feel easy and comfortable!