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!  

Is it safe to exercise when pregnant?

There are still tons of myths floating around that exercise during pregnancy is not safe, or that exercise is contributing to miscarriage in early pregnancy.  The reality is that there is no scientific evidence to link exercise with miscarriage, especially in low-risk, healthy women.  Certainly experiencing a loss is sad, disappointing and not the happy adventure that most couples are hoping for, however in most cases miscarriages are chromosomal in nature, so there is nothing a woman has done to cause it to happen.   We hope that the more women and families that know that exercising during early pregnancy is safe, the more they will be encouraged to start. 

Women who are planning to become pregnant are encouraged to begin a regular exercise program as they prepare to make other healthy lifestyle adjustments in preparation for a new baby.  Once you find out you are pregnancy then maintaining your exercise routine throughout your pregnancy will make you feel more comfortable and help to minimize the common aches and pains associated with pregnancy and will help you prepare for birth.  Recent studies have shown that babies born to exercising mothers have more lean muscle mass and healthier birth weight and stronger cardiovascular systems.  A mom who is fit also walks into labour with greater ease because her body will release more beta-endorphins, your bodies natural pain reliever, then her  non-exercising counterpart.

If you have been completely sedentary then it is recommended that you start with 15 minutes of regular and consistent exercise (like walking) building up to 30 minutes 5 times/week.

Activities can include walking, stair climbing, light housekeeping, yoga, swimming, and resistance training (with hand weights or bands). A fitness program that includes cardiovascular conditioning and muscle conditioning is of utmost importance because you will be better able to withstand the physical demands of pregnancy and improve your joint stability and alignment.   It is also important to include a stretching component, like yoga, into your schedule to open and release tension that is often accompanying pregnancy.

Women who are already physically active prior to becoming pregnant can continue with their regular program.  After 16 weeks you should no longer exercise lying on your back and your Core Conditioning program should be modified (no crunches) to accommodate your growing baby.

A good prenatal fitness program should be balanced and provide all of the above PLUS the ability to create a sense of community and connection with other women and pregnant moms. 

Here's a great video with current information about the do's and don'ts of exercising during pregnancy!

 

 

 

If you are pregnant and looking for more information regarding exercise during pregnancy, please do not hesitate to contact me!  Better  yet, consider joining our FITMOM2Be prenatal fitness program currently offered in Oshawa, ON Thursday evenings at the YWCA Durham.  For more information please visit our website www.fitmomfitness.com/durham 

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)

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

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

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

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

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

Now $130+tax ($145.60)

 

Register today

 

 

The FITMOM Experience: What baby's learn in a FITMOM+Baby class

Baby wearing offers a wonderful opportunity for a new mom and her little one to connect.  Our FITMOM+Baby classes incorporates baby wearing, not only to develop strength and improved conditioning for a new mom, but for her baby too!

This week I thought I would share some great information on the wonderful benefits a baby experiences when being worn in a carrier, a wrap or being held during a FITMOM+Baby Class.

When a new baby is carried upright in a carrier/wrap they are able to practice compensatory moments.  Their muscular strength is enhanced and they develop better control of their fine motor skills.  As you move, walk, lunge, or squat your baby's body naturally works against gravity.  This natural response to your movement helps your baby develop the muscles necessary to hold their head up and support themselves against your body.

Another benefit of baby wearing in class is improving your baby's sense of balance.  An infants vestibular system is turned on the more he/she is carried.  As your baby experiences a variety of your movements he is able to respond instinctively to maintain his own balance.  Carrying, rocking and swaying with your baby in an upright position helps them to feel more secure in large spaces. 

Babies who are worn in a carrier are able to experience more of the world around them, but in a way that helps them feel secure.  Studies show that a baby's ability to be alert is increased by the amount of time he spends upright (Heller, 1994).  The more alert they are, the more they can learn.

Finally, when a baby is worn all of her senses are stimulated.  A baby receives tactile information when touching her mother's skin.  Her olfactory senses are stimulated when she is nursing.  Her vestibular system is stimulated by the movements her mother makes.  She is visually stimulated by the world around her and she can respond to the sounds and conversations around her.

Whether in a baby carrier, wrap or in mommy's arms your baby can also benefit from the FITMOM experience!  Join us today and experience the joy of movement with your baby.  FITMOM+Baby classes are offered in Pickering & Oshawa.  Classes are a rolling admission so you can start anytime.

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

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

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

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

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

This fall our schedule will be:

Ajax/Pickering

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

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

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

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

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

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

FITMOM Durham's move of the week: Tricep kickbacks

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

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


To perform a tricep kickback:



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

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

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

4. Slowly release back to the starting position. 

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


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

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

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