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 :)

  





 

Last week my family had a wonderful and active holiday in beautiful Bancroft.

Not one to rest on my haunches for too long, I was very active enjoying the beautiful outdoors all week long.

We look pretty relaxed in this photo, but we were walking at a clip!

I started each day with a 5k walk along the cottage road listening to the birds and crickets and spotting a deer and a fawn along the path.   On some occasions the kids joined me for my walk, but I often went out on my own and took the opportunity to recharge and connect with nature every day. In fact, I made it a point to leave my devices behind and walk with no music, or GPS tracking to map my distance- a big change from previous years.  Over the weekend my sister and law and a friend joined me. Here's a selfie we took :)

Doing some resistance work on the deck!  I had a great view of the lake.

After my walks I would do a mini circuit with the resistance band I packed, the only equipment I ever take with me when I travel.

This lovely sequence was topped off daily with a swim in the lake to cool off and hang out with the boys. 

Not the best picture, but proof we were on the lake!

We also rented some kayaks to play with this summer and I have found that I really love this sport.  It is physical and challenging at times, but to be connected so closely to the water was amazing.  It was also great to see my oldest son enjoy the freedom of the kayak. He was a natural in the water and we would often head out for some time alone to explore the nooks and crannies of our lake.





Swimming was a great way to recover from all of the hard work of paddling.  I just had to share this photo of my youngest that my SIL captured.  I may have to frame it and hang it on the wall!  It's a keeper.

Ready for a swim!

Now it's back to work and back to our routine.  I am so glad that we all had such a fun holiday connecting as a family and being active in the summer sun.  Expect a few exciting additions to the class schedule this fall and stay tuned for some exciting celebrations!

What to expect at a FITMOM Durham StrollerStrength Class

Mommy on the move!

Are you curious about our outdoor FITMOM Stroller Strength classes?   These classes take place outdoors from May -September and are the best way to get in shape after baby.  

The classes are also lots of fun!  This is really great, because we know how important it is for exercise to be fun.  The more fun it is, the more likely you are to maintain your commitment.  

Each week we meet in the great outdoors for a 60 minute fitness fiesta.  Stroller Strength classes combine strength & cardio conditioning using local trails, park benches, your stroller, resistance bands, stairs & hills and babies too.  




Each class is unique, so you never get bored because you never know what we're going to do! We keep the babies on the move and help our mamas get into their fitness groove.  

Exercises are modified to meet your individual fitness levels.   It's group training with a personal touch.  

FITMOM classes are also a great way for you to meet other AMAZING mom's who live in your community.  We get mamas from Ajax, Pickering, Whitby, Oshawa, Courtice, Brooklin & Bowmanville.  

It's a guarantee that you will work hard & you will sweat, but we will make sure that you also train safely & effectively.  We pay special attention to  form, alignment and body mechanics. We teach you how to perform an exercise correctly, which will help you get stronger faster and reduce the likelihood of injury.

Seated Baby Bicep Curls

You will also receive a tremendous amount of support not only from me, but from the members of the FITMOM community.  We share tips on sleep, nutrition for mom & baby, wellness, self-care, and local community & family events to enhance your maternity leave experience. 

Our classes are affordable.  The class pass allows for flexibility so you meet your personal fitness goals AND balance any summer vacation you may have planned.

FITMOM classes are well known for the quality & type of experience we cultivate each with our members, our community and the families of Durham Region. 

FITMOM has been the leader in prenatal & post-partum fitness for over 15 years . Our founder, Andrea Page was a contributing editor for the SOGC's publication "Healthy Beginnings" a guide released for health care providers and consumers. 

We have been delivering FITMOM classes in Ajax, Pickering, Whitby & Oshawa since 2010. During this time we have worked with hundreds of women across Durham Region helping them to achieve their health & fitness goals and supporting them to maintain a healthy pregnancy and positive post-partum experience.   

All FITMOM coaches maintain a high level of knowledge and specialty training in prenatal & post-partum health & wellness.

A 10 class pass is $99+hst and can be used towards any class or location on the schedule. We offer rolling admission, so you can start anytime.  Register today at www.fitmomfitness.com/durham or email fitmomdurham@hotmail.com 

Come on out and join us.  A fitter, stronger mama is in your future :)

Step-Ups on the Bench

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 :)

 

 

 

 



How I am beating the February Blahs!

This cold weather has been super challenging!  It's so hard to stay motivated to do anything other than curl up under a blanket and drink hot tea by the fire.  However, those days are long behind us!  Busy babies and toddlers make it impossible to completely hibernate until spring, so what's a mom to do?

Here are some of the things I am doing to bust up my blues:

Exercise Short bursts of exercise help to focus your thoughts and give you a quick energy boost.  Run up the stairs, dance in the kitchen and lunge while carrying laundry.   If you can, consider joining a mom+baby fitness class to get you out of the house and meet other women.

Connect with a friend  When was the last time you spoke to your best friend on the telephone?  A good chat with your person offers a quick lift of your spirit.  A personal phone call vs a text or an email is a definite mood buster!

Make a date Either with yourself, or your partner, or some friends.  Mark it on the calendar and count down the days!  A brunch with baby or a fancy dinner out (if you snag a babysitter) gives you something to look forward to when every day feels like Groundhog Day (one of our families favourite Bill Murray films!).

Stretch We are all much less active in the winter months, and as a result our muscles often shorten causing pain or discomfort.  Pregnancy and breastfeeding posture often exacerbate these symptoms.  A 5 minute stretch session to target the middle back, lower back, hips and hamstrings can help you feel more comfortable.  Regular stretching is also known to aid with minimizing anxiety, improving mental focus and mood, especially when paired with deep breathing.

What else are you doing to blast the February blahs?

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

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.

Sweet & Scrumptious: No bake cookie bites

I have a sweet tooth, and I love chocolate.  I also love peanut butter.  Put those two ingredients together in a dish for me and I am in heaven.  I was pretty jazzed a few weeks ago when a wonderful client introduced me to her no bake cookie bites.  These delicious treats will not only satisfy your sweet tooth, if you have one, but are healthy to boot!

She was gracious enough to indulge me with my own personal stash today (they have been consumed between myself and the boys) along with the recipe, which I will share here!

Ingredients:

• 1 Cup oats
• 1/2 cup of nut butter
• 1/2 cup of flaxseed
• 1/2 cup cacao nibs
• 1/3 cup nuts or seeds
• 1/3 cup honey or maple syrup
• 1 Tbsp chia seeds (optional)
• 1 tsp vanilla extract

Stir to combine all ingredients.  Cover and chill in refrigerator for 30 minutes.  Roll into small balls and store in refrigerator.  If too wet or dry add more oats or nut butter as needed.


Enjoy!

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.

Baby it's hot outside!

Well, we finally got the heat wave we were asking for.  Summer has arrived and no doubt about it, your joints (especially the hands and feet) are feeling it.  Even more so for those of you that are pregnant over the summer months!

It is fairly normal to experience mild amount of swelling during pregnancy, especially swelling of the feet.  Remember that if you experience a sudden onset of weight gain, swelling, blurred vision or headache it can be a sign of pre-eclampsia (high blood pressure during pregnancy) and you should consult with your primary care giver.  If you are worried about the amount of swelling you are experiencing during your pregnancy be sure to speak with your Doctor/Midwife who can reassure you and answer any questions you may have.

This week I thought I would share some of my favourite tips to help my mamas2be stay cool & comfortable during our heat wave!  These suggestions can help increase your comfort, improve your circulation and reduce any swelling  you may experience as a result of heat & humidity. 

1. Stay hydrated.  This may feel counterproductive, however, ensuring adequate water intake can actually flush your system out and prevent water retention. 

2. Balance rest & activity.  Avoid standing or sitting for long periods of time.  Getting up frequently to walk around will help improve circulation and can reduce the amount of swelling you are experiencing.  When you do need to rest, try lying on your left side and when relaxing try to keep your feet elevated, perhaps on a foot rest or stool, with your legs at hip height.  Avoid crossing your ankles.

3. Treat yourself to an Epsom salt foot bath.  Or just soak your feet in tepid water for 10 minutes.  Then add in some nice ankle rotations in both directions.  Finish off the treatment with your favourite cream and a foot massage.  This is made even more enjoyable if your partner rubs your feet, especially if you can't reach them!

4. Enjoy a dip in the pool.  I lived in the water for both of my pregnancies. My boys were born in August and October, so I am all too familiar with the extra challenges that a heat wave places on a pregnant woman.  I experienced immediate relief from any joint pain or swelling the moment my toes dipped into the water, perhaps you will too!   If you're lucky you have a good friend with a pool that you can access at anytime, and who would love to see you floating (or swimming) in her backyard.  If you don't, try the local pools in your community.

I hope that you experience some relief over the next few days.  The weather report is hot & humid for the rest of the week.  Try your best to stay cool, and avoid being outside for long periods of time (especially if you don't have a pool or lake to get into on a moments notice). 

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!

Nutrition Tip: Eat a rainbow a day!

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

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

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

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

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

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

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

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

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

Have a colourful day!

Summer Fitness Challenge Week #2

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

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

 

Tip #2:

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

Recipe

Smoothie

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

¼ cup frozen blueberries

8 frozen strawberries

1 banana

1 large handful of spinach

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

FITMOM Durham's 2013 Summer Fitness Challenge. Rules & Points!

Congratulations! I look forward to accompanying you on your journey to being a healthier mom.  Remember, this is not a weight loss challenge, but an opportunity for all of us to improve & maintain healthy habits!!

Below you will find the daily goals that we will be striving towards along with their point valuation: 

Drink 10 cups of water/ day   1 point

Eat 3 meals & 2 snacks per day (Ensure all food groups are represented. Aim for 2-3 servings of fruits & vegetables/day) 2 points

Ensure adequate rest.  Aim for 6 hours of sleep, (Naps absolutely count) 1 point

30 minutes of consistent physical activity (max is 60 min/day) 3 points

Attending your FITMOM class or Personal Training session 6 points

Maximum Points/Day =10. Total Points over 8 weeks= 560 (not including Bonus Points)

Activities that count towards physical activity:

Bike ride, brisk walk (no strolls, let’s break a sweat!), running, interval training, strength training, yoga, workout DVD at home, group fitness classes outside of FITMOM, tennis, swimming (for mom not baby), team sports etc.

Bonus Points:

Babywearing in class- 1 point

Bring/Refer a Friend to any FITMOM Class-1 point

Completing any of the exclusive videos to support your workouts at home-2 points.  These will be posted up to my VIMEO account for you to access through the FITMOM Durham Blog.  These will be posted soon!

 

Here you will find the Link to your tracking sheets:

This is a link to your weekly tracking for those who think "Big Picture"

I encourage you to print off daily tracking sheets, which can be found here, to help keep you organized.  Remember, we are working on the honour system :)

FITMOM Durhams Summer Health & Wellness Challenge: Tip # 1- Eating Healthy can be as easy as counting to three

It's official!  Our Health & Wellness challenge has started effective TODAY!  What better way to start off the challenge, and the week, than with some information on improving what & how we eat,

 

A special thank you to Andrea Miller, RD who has contributed to this weeks post!

 

Tip # 1- Eating Healthy can be as easy as counting to three

As a new Mom, eating well while you are breastfeeding and perhaps looking after other children can be hugely challenging. Just taking the time to eat anything often requires herculean effort.

Here are some of my tips, to help new Mom’s eat well (or maybe just better!)

1) Eat three meals each day: choose three food groups at each meal

Don’t panic- this might be- cereal, milk and a banana; it could be a PB and banana sandwich and a glass of milk; it might be humus, pita and a yogurt (Greek yogurt if you like it- it is higher in protein!); or it could be scrambled eggs, whole wheat toast and a frozen fruit and yogurt smoothie.

2) Eat two snacks each day: choose two food groups at each snack

Yogurt and fruit; toast and PB; milk and a handful of almonds; and apple and a hunk of cheese.

Think outside of the box when planning meals- you do not need to cook for hours to eat well- grilled cheese on whole wheat, sliced tomato and cucumber and fruit with yogurt can make a great dinner for a sleep deprived Mom. My clients all know I am a big fan of breakfast-for-dinner- eggs, toast, milk and fruit! Healthy, well-balanced, comforting and quick.

Three meals, three groups; two snacks, two groups! Keep counting!

 

Andrea Miller MHSc, RD

Consulting Dietitian

105 Consumers Drive, Unit 2

Whitby, Ontario

L1N 1C4

905-233-2347 andream@live.ca 

Connect with Andrea on Facebook

2012: A Year in Review

Happy New Year!  I welcome 2013 with open arms!

Last night we rang in the New Year with some great friends, and even made some new ones.  The boys came along and had a chance to play with their friends and we all experienced the countdown to 2013 as a family.  It was the latest the boys have ever stayed up (and to be honest, I was fearing the wrath of the tired kids post-party) but it was such a hoot to live it up with them.

Today we are much more relaxed enjoying some quiet, personal time in the house.  Since this happens so rarely, I thought I would take advantage of the peace and quiet and spend some time reflecting on 2012.

Family Day 2012

The year of 2012 FITMOM Durham celebrated it's third birthday. This obviously would not be possible without the love and support of my family and of course all of you!  Thank you for choosing FITMOM Durham.  I have thoroughly enjoyed meeting all of you and being a part of your pregnancy as well as your baby's first year. 

This year was also very exciting as many of you have also added to your clan in 2012. It has been a sincere pleasure to be a part of your health & wellness plan during your pregnancy and now as you join in the FITMOM+Baby classes for the 2nd time around!

StrollerStrength Summer 2012

I have also received many more emails the past few weeks with exciting announcements about baby number two's pending birth date. I am pretty jazzed to meet the new little brothers & sisters of 2013. 







My boys!

Personally, the year of 2012 also held some major milestones.  Our family kicked off the summer season with a wedding. We had a great time celebrating  the union of my sister in-law and her new husband with all our friends & family. 

September also marked my 10 year wedding anniversary. My husband Mark and I celebrated  with a trip to Aruba.  It was a fantastic holiday that will stand out for quite some time!


Aruba 2012

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I also ran my first ever 10k race this year.  It was a fantastic physical and mental challenge and I had tons of fun training and preparing for the Oasis Zoo Run with many of you.  I look forward to training with many of more of you in the Spring of 2013.

 Run Club 2012 training for the Oasis 10k

As I look back on the year of 2012 I can surely proclaim that it was a pretty outstanding year.  Certainly there were some ups and downs, and some personal challenges that I experienced,  but I am happy to say that my outlook for 2013 is nothing but positive. 

After a short break over this Christmas Holiday I am feeling refreshed and rejuvenated.  I am most certainly looking forward to another great year with FITMOM Durham alongside all of you.  Stay tuned for more information about our 2nd annual fitness challenge and I look forward to seeing you in class very soon!

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.

FITMOM Durham's Motivated Monday

Hey There Mavens,

Yesterday some friends ran the Scotiabank Toronto Waterfront Marathon, Half Marathon and 5k.  Congratulations to all of you who completed the race in some wet and rainy conditions.  I hope that you are all pleased with your results as you have all achieved a PB (Personal Best)!

Achieving a goal always feels good and is an important part of personal motivation.  Setting goals can help you manage your time, identify what's important to you and builds self confidence as you reach each goal.

Today I encourage you to revisit some of the goals you have set for yourself, or if you have not done any goal setting to date, spend a few minutes brainstorming a goal for the week (short-term goal) and a long term goal (3-6 months from now).  The goals can be related to your attitude, career, personal relationships, artistic endeavors, a physical goal or family activity.  Anything you want. The sky's the limit!

To help with goal setting remember this mnemonic

S- Specific (or Significant)
M- Measurable (or Meaningful)
A- Attainable (or Action-Oriented)
R- Realistic (Relevant or Rewarding)
T- Time Bound (or trackable)

Here are 2 of the goals I have set for myself for this weeks post:

Short Term Goal:
Complete 3 runs this week in preparation for a 5k race in November.

Long Term Goal:
Complete the remaining credits towards my Lamaze ReCertification by December 15, 2012. 

"What you get by achieving your goals is not as important as what you become by achieving your goals."

Henry David Thoreau

 

"The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark."

Michelangelo