Commit To Be FIT 12 week Fitness Challenge

What is the Commit to Be FIT Challenge?

Register for classes or personal training
'Like' FITMOM Durham on Facebook
Write 'This year I am going to commit to be fit' on our wall
Commit to exercising 3 times per week for 12 weeks and record your workouts on your FITMOM training log
Once a week spend 20 min doing something to rejuvinate your spirit (meditation, reading, warm bath, connect with a friend etc) and record the activity on your training log

Then:
Join us at Beans & Babes Cafe for our Kick off Date TBC, Stay Tuned~

At the kick off meet wth me to record your starting weight and measurements and discuss what your personal goals are related to fitness

Then have your 'before' portrait photo taken by Alana McClure

Also joining us at the kick off:
Kim Corrigan from Your Green Baby. She will be speaking to us about the importance of nutrition for the new mom and sharing tips on how to be successful in making positive changes to our diet!


Prizes include:
A delux photoshoot and 11X7 portrait from Alana McClure
A $50 gift card from Baby Car Seat Installers
A Gift Certificate to The Spa on King
A 10 visit Play Card from Beans & Babes Cafe
12 weeks later reveal a healthier, revitalized, rejuvinated FITMOM: You!

The top prize will be awarded to the woman who has the highest combined weight loss+inches
All participants who have successfully completed the 36 workouts and the weekly rejuvination activity will be eligible for draw prizes

Tools for success:
Weekly health tips and exercises through our Facebook page
A FITMOM training log to record your efforts and help you see your results
A community of likeminded women working together toward the same goals
Motivation from your FITMOM coach, me!
FITNEWMOM101 Ebook

So what are you waiting for! Sign up today, grab and friend and let's Commit To Be FIT xox

Register with a friend and save 20% off classes

OR

Buy 2 classes/week for 12 weeks and get 2 FREE personal training sessions

Is it safe to train your abdominals during pregnancy?

Yes! Yes! Yes!

Pregnancy is definitely not the time to stop being active. Nor should you ignore the most important muscle group in your body.

In fact, training your core properly during pregnancy will dramatically improve and reduce the instances of lower back pain caused by the natural weight gain of pregnancy and postural changes. A strong core will also improve your ability to effectively push out your baby during delivery. Perhaps most importnatly, training your abdominals during pregnancy will also help you 'bounce back' more quickly after the birth of your baby.

The following exercises are easy and effective ways to strengthen your core during all stages of pregnancy and can also be done by any mom afer birth! These exercises are also known to reduce the lieklihood and/or severity of abdominal separation caused by pregnancy.


Standing Obliques:

With weights relaxed at the side of the body, slowly tilt body sideways while maintaining a strong core and straight body. Focusing on using the opposing side abdominal muscles, slowly pull your erect body back up to the upright starting position.


Trainers Tip: Pull your belly button in towards your spine. Remember to breathe! Repeat 15-20 times/side

Cat/Cow For the Core:

Get onto all fours on a mat or other semi-soft surface. Begin with a flat back with hips and shoulders level, like a tabletop. Using your abdominal muscle contraction to initiate, round your spine into the position of an angry cat and hold for two to three breaths. Slowly release the abdominal contraction and drop your spine in a smooth and gradual motion so that the back enters a mildly swayed position. Hold for three breaths and repeat 10-15 times.

Belly Breathing:

Either sitting cross-legged or standing, place your hands on your belly. Contract the abdominal muscles inward and upwards as if you are imagining four points at your hips and ribs coming together into a point. Hold for 3-5 breaths and then release the abdominals. Repeat 15-20 times

Trainers Tip: Try couting out loud as you hold the transverse in towards your spine. This will help to ensure you are breathing. Relax your shoulders.

10 Holiday Health Tips to keep you focused and on track this season

It's official. The holiday party planning season has begun. The family calender is quickly filling up with lunch dates, potlucks and parties to deck the halls and raise a glass in merryment. This is a busy and stressful time of year, so here are a few tips to keep you feeling fit and fabulous over the festive season!

1. Get moving. Not only will staying active help you to burn off those extra calories consumed at above mentioned parties, but it will also help you burn away the stress that only family gatherings can cause.

2. Eat. Having a snack before you leave for the party will help you curb the temptations to over-induldge. Try fruit, soup or vegetables with hummus to curb hunger pains.

3. Choose your course. If you are like me and crave something sweet at the end of the meal, then try not to overfill your plate with main course dishes. Save room!

4. Satisfied. Not stuffed. The only thing at the table that should be stuffed is the turkey! Moderation is the key.

5. Beware of Holiday Cheer. Alcohol is laden with sugar. When trying to curb the additional weight gain over the holiday season pay close attention to the sneaky calories that are consumed through drink. 1 glass of wine can have upto 130 calories per serving.

6.Non-alchoholic bevarages also pack a punch. A specialty drink can have upto 300 calories. Think twice before loading up on these sweet treats!

7.Refocus. Instead of only concentrating on making and baking holiday treats with the kids, take the opportunity to make crafts, wreaths, holiday decorations or play games.

8. Bring it. When you're asked to add a dish to the pot-luck table ensure your offering is healthy and tasty.

9. Portion control. Choose a smaller plate, don't pile it high. Take the time to enjoy the flavours of the season. When we stop to chew, we feel full faster and more satisfied.

10.Relax, enjoy, have fun. The holidays are about spending time with people you love.

Happy Holidays!

The Power of Friendship

Six years ago I met 3 extraordinary women. I was on the hunt for new friends and I feel so very blessed to have added them into my life. Had it not been for the birth of my oldest son, Ben, we likely would not have met.

I was the first of my friends from university to have a baby so while they were still at work and making strides in their lives with careers and marriage I was making strides in breastfeeding, diaper changes and finger-play songs. My girls and I still made our friendship a priority and our friendship remained very strong even when I was immersed in all things baby. But as good and wonderful as those friendships were (and are) I needed to make some new connections with women who were in the same place I was.

Cue Shawna, Janet and Mary. Shawna and I met while attending Babyville (a free program run by Durham Public Health) and Janet, Mary and I met at the Ontario Early Years Centre. I am not sure exactly how it happened, likely over a discussion related to feeding babies or surviving sleep deprivation but soon the 4 of us were meeting regularly at the Early Years Centre and walking to Tim Horton's post group where we continued chatting, laughing and enjoying each others’ company. These women have enriched my life and made my 1st maternity leave so enjoyable! We had fun every day and we continue to have fun now. Although the timing of our 2nd babies was not completely in synch, we still make the time to connect once a month for dinner and we are getting ready to head up North for our Second Annual Spa Retreat at Blue Mountain.

The friendships I developed with these women were the key to my sanity during my son's 1st year and they continue to be an anchor for me as I raise two boys.

Now my BFF's from university have also added children to their busy lives and their strength, support and emotional investment in our friendship continue to enrich my life.I am so very lucky to have such powerful, strong, smart and supportive friends in my life. Without them, being a mom would be even harder than it is.

So to all my girls who have my back, thank you! You mean the world to me.

I hope that you too are successful in finding some fabulous friends that can support you and cheer you on in your triumphs and trials of motherhood. Life's road bumps are always easier to manage when you've got a friend.

Trick, Treat, or Thief?

This is my pumpkin.

In fact, this is my stollen pumpkin!

Last weekend my family and some friends went to visit a local farm to engage in fall flavours and to pick out a pumpkin.

We paid the admission fees, which included a hay ride to the pumpkin patch, and chose two beautiful, round pumpkins to bring home. We left the farm after several hours of fun and our arms full of pumpkins. It was only later that we realized that the pumpkins were NOT included in the admission to the farm, and that we had in fact stolen them!

So I suppose this year when someone asks me 'Trick' or 'Treat', I will have to be honest and say 'Thief'!

Happy Halloween Everyone :)

This is totally awesome

As a Lamaze Childbirth Educator I have been known to compare the characteristics of labour and birth to completing a marathon. Both are a physical and mental challenge, exhausting, empowering, uplifting, a test of endurance and a personal accomplishment. I am happy to say that I have run my 'birth marathon' 2 times and I firmly believe that my commitment to regular exercise helped prepare my body for the physical challenges of labour. I am always keeping my eyes and ears open for positive stories relating to health and wellness during pregnancy, so the other day when I heard that a pregnant woman completed a marathon only to give birth hours later, I had to learn more! What an amazing accomplishment. Certainly, the average pregnant woman would not be encouraged or supported in her desire to train for a marathon, but for those select few who have been training prior to their pregnancy and who have no contraindications towards physical exercise, I say 'way to go'! For the rest of the general pregnant population, you may not be interested in actually running a marathon, but keeping fit and participating in regular exercise during your pregnancy may just be what the Dr. ordered!

10 Benefits of Exercise During Pregnancy

Congratulations! You’re pregnant.

This is an exciting and exhilarating time for you and your family, but can often feel overwhelming as you sift through information, research and tips to help you maintain a healthy and optimal pregnancy.

More often than not moms-to-be often find themselves questioning the benefits of exercise during pregnancy. Is it safe? What’s recommended? What will help transition your ever changing body smoothly? You may be surprised to find out that exercise is not only encouraged by most health care practioners, but recommended for low-risk women. Certainly, there are times during pregnancy and preconception when exercise is not recommended, but for 80% of the pregnant population exercise is 'just what the doctor ordered'.

Below you will find 10 easy to remember facts that may help you better understand the benefits of regular exercise during your pregnancy.

1. Babies of exercising mothers are found to have a greater blood volume. Increased blood volume = more oxygen. Research shows that these babies can tolerate labour better, which decreases a risk of caesarean section, vacuum, or forceps delivery.

2. Women who are physically fit will also endure labour better. In addition, fit women have an increased release of beta-endorphins during their labour which will decrease their experience of pain.

3. A study out of New York's Columbia University has shown that being active may reduce your risk of miscarriage by 40%.

4.Exercising may help in the prevention of gestational diabetes. In cases of diagnosed gestational diabetes, exercise may be an essential part of treatment with physician’s recommendations.

5.Muscular imbalances resulting from pregnancy are addressed and minimized with regular exercise. Pregnant women who exercise generally have better posture and less discomfort.

6.Prenatal exercise helps women adapt to the physiological changes associated with pregnancy. It is this training effect that marks an increased ability to maintain pre-pregnancy fitness level.

7.Research has also noted lower incidences of preeclampsia in pregnant women who exercise. This is likely also due to the training effect lowering oxidative stress as exercise helps the mom-to-be adapt to the physiological changes that pregnancy demands.

8.Babies of exercising mothers tend to score higher on their APGAR Scores (Activity, Pulse, Grimace, Appearance, and Respiration). Tests are done at one minute and five minutes after delivery to asses physiological signs of health in your new-born.

9.Babies born to exercising mothers are found to weigh more. This is attributed to healthier body compositions of increases lean muscle mass and lower body fat. Studies performed at five years on the same test groups showed body compositions of lower body fat and higher lean muscle mass consistent with their birth weight composition. In contrast, the babies of non-exercising mothers had a higher likelihood of non-favourable body compositions or childhood obesity. “An early introduction of a moderate-intensity regimen of weight-bearing exercise during pregnancy may have preventative value in individuals or populations at risk of having low birth weight babies.” Source: American Journal of Obstetrics and Gynecology (2000), 183: 1484-1488.

10.Women who exercise during pregnancy are more likely to continue and return to their previous routine and level of fitness with less effort and time. Studies on exercise and depression indicate that exercise provides an anti-depressive effect. Exercise has been recognized in helping women struggling with postpartum depression.

FITMOM™ promotes and recognizes the many benefits of exercise during pregnancy and recognizes the importance of physicians, obstetrician, or midwives in each woman’s pregnancy. Remember to always consult with your caregiver before proceeding with any exercise program, pregnant or otherwise.