Embracing 2016

The New Year is a popular time for many people to set some goals or intentions for the year ahead, especially when it comes to personal health and fitness.  Here are 10 tips to help keep you on the right path to success!

1.  Be Realistic 

The most common way to fall short of meeting any goal is by making it unattainable in the first place. For instance, resolving to NEVER eat your favorite food again is setting you up to fail. Instead, strive for a goal that is realistic and manageable, such as avoiding it more often than you do now.

2.  Plan Ahead

Don’t wait to make your resolution on New Year’s Eve. Plan when you are in the mindset of setting goals.

3.  Outline Your Plan

Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.

4.  Make a “Pros” and “Cons” List

It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.

5.  Talk About It

Don’t keep your goals a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who may have a similar goal and motivate each other.

6.  Reward Yourself

This doesn’t mean that you can eat an entire box of chocolates if your resolution is to eat a better diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new fitness clothing or by going to a movie with a friend.

7.  Track Your Progress

Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.

8.  Don’t Beat Yourself Up

Obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take one day at a time.

9.  Stick to It

Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient!

10. Keep Trying

If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.

What are your 2016  goals?  I would love to hear them!  

Introducing the MAMA CODE

At FITMOM we believe in moms. In our 16 year history Andrea Page’s Original Fitmom programs has served and supported over 10,000 women and their families. Through our own personal experiences as mothers and countless hours spent listening, supporting and getting to know our clients, we have learned a thing or two, so this weeks blog post is about sharing some of what we know with you.

This November, during our M.A.M.A. month we wanted to introduce you to our Mama CODE.  It stands for Connect with Community, Opportunities for Self Care, Diet & Nutrition and Exercise.  The MAMA CODE are FITMOM’s Best Practices.   We know that these 4 pillars help to create a strong foundation to build a happier, more confident mother.  Some of these objectives are easier to attain than others.   We also recognize that this can be even more challenging if a woman is dealing with any emotional issues in the postpartum period, including postpartum depression and anxiety.   

Over the next few weeks we hope you consider adding the CODE to your mothering experience. Spend a few minutes thinking about each of these categories and think about the steps you can take to ensure that each one has presence in your own life.

Connect with Community.  What does that look like for you?  For many motherhood can often be an overwhelming and isolating experience.  More of us are separated by distance from our immediate families.  Grandparents may not be able (by choice or circumstance) to offer hands on support.   

Getting out of the house with your baby can be a challenge, but meeting other mothers and exploring the services that your community has to offer can help make your maternity leave experience more enjoyable.  Public Health, Libraries and the Ontario Early Years Centres all offer free programs & support groups to mothers.  Find a local group or class that you would like to attend and book it into your calendar.  

Finding activities that you enjoy will help to make this a habit and give you something to look forward to, especially in the colder months.  If there is a program that interests you BOOK IT today!  

Opportunities for self-care.  This one is a doozy!  However, we can’t stress enough how important it is for you to be kind to yourself, often! The job of mothering is 24/7 and if you don’t take a few moments to fill your cup, you will be left feeling depleted.  

Why not get started right now! Grab a notepad and write down 2-3 things that you like to do just for you.  Is it enjoying a cup of tea curled up with a magazine or Netflix?  Perhaps it’s meeting a good friend for coffee or practicing meditation.  Once you identify what you like to do, then pull out your calendar and book it.  

Next tell your partner ‘This is what I need”.  Often we anticipate that our partners will just encourage us to take the time to reboot, but if you don't tell them this is what you need, they don’t think there is a problem, or they just assume that you take that time during the day with baby (yeah-right!).  

Mother’s need consistent and regular breaks from the responsibility of motherhood.  Let your partner help you.  If he is unable or unwilling then consider asking a friend and return the favour back to her.  

Diet & Nutrition can be a beast of its own, and there is an element of planning or preparation that is often involved to make eating well a reality.  So how can we make this better?  

Andrea, the founder of FITMOM, spent a few years living in Alberta.  In her community most of the spouses worked at the oil rigs and would spend much of their time away.  As a result the women were often left on their own, but how they handled this inspired Andrea greatly.  She observed women mothering in community and a return to that philosophy of “it takes a village”.  These women supported, cared and loved one another in a way that our modern society has drifted from.  They often gathered together weekly to prepare meals.  One woman would host, the children would be contained, entertained by older siblings or held by those with free hands as the group prepared healthy meals for the week.  We think this is a fun way to make healthy meals, reduce workload and provide an opportunity to support and care for each other.  Is this something you can make happen?  

Finally, how can Exercise be a part of your daily (or weekly) experience?  All of the research shows that when women engage in regular exercise (3-5 times/week) they have an improved mental state, can tolerate stress better, see an improvement in sleep patterns and have more energy to complete daily tasks.  

Making exercise happen can take a little planning, but it is definitely doable!  The first step is to book it into your calendar.  Exercise has to be a priority, and you should treat it like any appointment you have.  Find a class you like, register and pay for it, and then go. If group classes aren’t your thing than make the commitment to get out for daily walks.   

We often wait for motivation to inspire us to get out there, but that’s not how motivation works.  When it comes to exercise sometimes you often have to drag yourself to do it.  Often putting on your running shoes is the hardest part.  But once they’re on, you are halfway there, just continue out of the house.  As you continue to make regular exercise a part of your daily or weekly routine the habit becomes established and then you will see an increase in motivation.     

As the month of November continues, we want to hear from you!  Please share your stories on how you apply the CODE to your life.  You can also make recommendations or offer suggestions on how others can integrate the CODE into their lives.  

With love,

Your FITMOM Leadership Team

Andrea, Jennifer & Sue

Welcome to M.A.M.A. month!

M.A.M.A. - Mental Health and Motherhood Awareness

November 2015

We, at FITMOM, have made November “Mental Health and Motherhood Awareness”Month – M.A.M.A.

Photo Credit: Trinaphoto.com 

Since 1999, when Andrea Page, founder of FITMOM Inc., had her first baby, she has been advocating for more support and awareness on the effects of mental health and its connection to Mothering.

Her personal experience with serious postpartum depression following the birth of her first son, Akua, makes her an ideal spokeswoman on an issue that touches so many families. Like most women dealing with mood disorders, she found a lack of support from both the professional community and her own personal network. Today, a lack of education, coupled with long waiting lists to access support, continues to be a barrier for many women to get the help they need.

Women’s Health Matters, a program operated by Women’s College Hospital in Toronto, cites maternal depression as one of the greatest threats to an infant’s development: “The first couple of years of life permanently set the stage for the cognitive, mental, and medical health of individuals. And, maternal depression is one of the greatest adversities an infant can face.” 

In August 2013, a research study released found that mothers in urban areas were almost twice as likely to suffer postpartum depression (10 % of reported cases vs 6 %).

Throughout the month of November, FITMOM will be sharing stories and resources about motherhood and mental health. We want to educate mothers, along with their family, friends, colleagues and community members who connect with or support families during the first 6 years of a child’s life.

Building a strong base of support within a community is a major step in creating a mother that is healthy and strong. By creating awareness and sharing tips on how to build an effective and healthy network, we hope to shed the stigma that is attached to women’s mental health and to impact and teach communities the simple steps that can have a positive effect on moms and babies everywhere:

 1.    A mother needs to be mothered. She needs to be nurtured by others, listened to, and cooked for. She also needs space to deal with the emotional and physical changes after birth and time to adapt to her new responsibilities as a parent.

2.    A mother needs extra support to sleep. Excessive sleeplessness is directly linked to postpartum depression.

3.    A mother requires frequent breaks from responsibility. This time away does not make her weak but rather, restores and replenishes her.

4.    A mother needs a community surrounding her. Historically, child rearing was a community concern. Our busy and sometimes over-scheduled lives have impacted our ability to form ‘villages’ that support families effectively. Returning to these community roots has a far reaching, positive impact.

5.    A mother needs permission to be human. She needs to be relieved from the pressure to achieve “supermom” status. A shared responsibility to nurture with support and time to invest in self-care should be a priority. Anything else leaves a mother and her children vulnerable.

During the month of November, we'll be sharing our M.A.M.A information on our Facebook page every few days. Please look out for our posts and share them with other women who may be experiencing similar feelings. Please feel free to get in touch with any questions or comments you might have.

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 :)

 

 

 

 



Who is your fitness role model?

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

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

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

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

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

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

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

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

How 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?

Calling all moms!
Join our CORE RESTORE series.

Our exclusive 8 week fitness series is specifically designed to rehabilitate your core, boost your metabolism & lift your booty!

• Each class incorporates safe & effective Core moves (no more crunches!)
• Safe for women with abdominal separation
• Special emphasis on functional movement
• Interval training to boost metabolism & blast fat
• Creative programming to engage and entertain baby
• Experience our Signature FITMOM style
• Meet other new moms in your community

Register by Tuesday March 10th, 2015

$120/8 weeks (taxes included)

Exercise and the common cold

January is often the time when people begin to make their way back to the gym and commit (or recommit) to their choices regarding healthy living: eat better, exercise more, stress less.  It is also the time when cold & flu season peaks.   

A nasty little bug made its way into our house this weekend and it took my eldest son down for the count.  His symptoms included a high fever, lethargic, cough, and a general feeling of malaise.   If you get the flu, you know you are not going to get out of bed to attend a fitness class.  You know that the best treatment to get over your bug would be to stay home & rest.  But what should you do if you are fighting the common cold?

There is little reason to limit exercise for minor colds, but if you do decide to exercise,  it’s probably better if you take it easy during your workout.  Consider a shorter, less intense routine.  Increase your hydration as well as food sources that are high in Vitamin C, as this vitamin may play some role in preventing and treating colds.  Finally, consider the neck check, and exercise appropriately for your condition.  If symptoms are above the neck, exercise may be an option.  If symptoms are below the neck, rest is recommended to allow time for recovery. 

Pregnant women are encouraged to consult with their primary health care provider before they engage in exercise,  before they start a fitness program or if they are feeling unwell. 

Things to remember:

1)      When we are ill our muscles are weaker, thereby increasing the risk of injury

2)      Upper respiratory and sinus involvement limits breathing

3)      The extra energy required to workout will reduce your ability to fight illness

4)      Do not exercise when you have a fever

5)      See your Doctor if your cold/flu symptoms become worse or persistent

Tips for Healthy Eating this Christmas

I don't know about you, but our weekends and weeknights are starting to fill up with all sorts of Christmas celebrations.  So many of these events and celebrations provide lots of holiday memories, but they also mean I am likely going to eat more than I typically would.  If this sounds like you too, then perhaps the following tips will help you to find some balance.


1.   Don't show up to your party starving.   Have a low fat yogurt, or some light cheese and crackers prior to leaving.  Arriving with some food in your tummy will help prevent you from eating every single item on the open buffet table. 

2. Whenever possible drink more water!  This is so important, especially for breastfeeding moms.  We often mistake thirst for hunger, so fill up your water glass before filling up your plate.

3. If you know you are going to eat your weight in bacon (like we will be this weekend at the Holiday Brunch we are attending) make sure to plan healthy meals throughout the week to make up for those extra calories. 

4. When you are attending an open house, try to stand far away from the food table.  This will take away the impulsive eating we participate in when a bowl of salted nuts are within reach.

5. Instead of reaching for your basic snacks (like chips and chocolate) treat yourself to your favourite holiday dessert and take the time to enjoy it.

I hope these helpful holiday eating tips will keep you feeling healthy, happy and light this festive season!

Enjoy xo

FITMOM™ Durham’s 5 Tips for a Healthy Pregnancy

Whether you are preparing for a pregnancy or currently pregnant, here are FITMOM Durham's Top 5 Tips for ensuring a healthy pregnancy. 

 

 

1) Abdominal Separation Checks by Trimester:  Abdominal Separation or diastasis recti, is the separation of the abdominal muscles into right and left halves.  It is caused by a stretching of the rectus abdominis by the growing uterus, and although it does not pose a threat to mom or baby, it can have a significant effect on your post-natal core stability.  FITMOM™ recommends that all moms have their caregivers check for abdominal separation throughout pregnancy: once in the 1^st trimester, twice in the 2^nd trimester and three times in the 3^rd trimester. 

2) Take a Childbirth Class:  Formal childbirth education classes create a spot in your schedule to sit down with your partner/support person and answer the questions you have surrounding labour and delivery. The purpose of most childbirth classes isn’t to teach women how to birth, it’s to increase the confidence of both the women and their support person that birth in a normal, natural process.  Furthermore, a good class will provide current research on various topics so you can make your own decisions.

3) Nutrition:  Eating a well -balanced diet will help to ensure both you and your growing baby have all of the nutrients you need for optimal health.  Canada’s Healthy Food Guide can make recommendations for pregnant and breastfeeding women.  Also, taking a pre-natal vitamin that has .04 mg of folic acid is recommended for all women of childbearing age.  Folate is essential to the normal development of the spine, brain and skull of the fetus, especially during the first four weeks of pregnancy.

4) Exercise Regularly:  The benefits of exercise during pregnancy are well documented.  Not only do women experience greater relief from common pregnancy related complaints like fatigue and back ache; but they experience a greater release of endorphins, your body’s natural pain reliever, during labour. 

5) Practice Self Care:  The biggest adaptation from pregnancy to parenting is learning to balance the demands of a new baby while meeting your own personal needs.  Developing better sleep habits, staying hydrated and well-nourished and practicing relaxation skills during your pregnancy can help during the early days and weeks of parenting.

For more information on upcoming Lamaze Childbirth Classes, Pre-natal Fitness Classes and Workshops please visit www.fitmomfitness.com/durham

The next 6 week prenatal Lamaze Class runs Wednesdays January 7^th-February 11^th, 2015 7pm-9:30pm in Whitby.

 

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.

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.