FITMOM2Be Prenatal Yoga Series in Whitby/Oshawa

After a brief hiatus the last few weeks of summer I am gearing up to start another prenatal yoga series for all of the expectant moms2be in Durham Region.  The next prenatal series will start on Monday September 9, 2013.  I am really looking forward to welcoming a new group of women to our classes as they prepare themselves and their baby for the journey of birth.  


The benefits of regular exercise during pregnancy are endless!  
Give your baby the best start possible by staying active and strong throughout your entire pregnancy.

The benefits of regular exercise during pregnancy includes:

1. A reduction in swelling, leg cramps, constipation, varicose veins, fatigue and extra weight gain
2. Postural improvements causing a reduction in back pain
3. Improved circulation and a reduction in pelvic and rectal pressure
4. Active pregnant women report an overall feeling of wellness and improved self esteem
5. FITMOM's prenatal series will build your feelings of confidence in your body as you prepare for the journey of motherhood. 

Benefits of Exercising to the baby include:

1. Increased delivery of oxygen and nutrients to baby 
2. Higher APGARS (Activity / Pulse / Grimace / Appearance /Respiration) which means they are generally more alert, and active at birth
3. Tend to have more lean muscle mass, which means, generally speaking, these babies will be stronger
4. Easier time establishing breastfeeding
5. Babies born to active women have stronger heart rates at birth & 3 months post partum.  (2010 Linda E May)

Registration for the session is now open.  Pre-registration is required.

www.fitmomcanada.com/durhamregion

 

Invest in Time Alone

At FITMOM we are always encouraging our members and clients to make self-care a priority.  Whether that is indulging in some time at the spa or enjoying a much needed nap, we know that when it happens each woman is more refreshed and can enjoy her family more.   I am very lucky to be able to take the time I need to put self care at the top of my priority list, thanks to some very involved and supportive family members, but until the past weekend, I have never really felt 100% recharged like I did this time.  The key difference was that I spent the entire weekend at home alone! 

Well, that's not entirely true.  I spent a portion of my days attending some informative and exciting workshops and seminars at the Can-Fit Pro Conference, but when I returned home at the end of the day, it was to an empty house. 

It was strangely quiet.  But I liked it.

I have never lived alone.  I moved from my parents home, to residence, to an apartment with my friends, followed by a brief return home upon graduation before moving in with my future husband.  There may have been some brief moments where I was alone, but nothing that stands out recently.  In fact, since the birth of Benjamin, I have not spent any nights alone.  Sure, I go away on trips or getaways with other people.  Yes, my husband travels at times for business and I will be home, with the boys.  Yes, the boys go out for a few hours together and I may get an hour or so at home alone, but they come back and bring in the noise and mess and ruckus that makes this house our home.    But I can say for sure that I have never spent any significant time in my home (for extended periods) alone. 

I absolutely LOVED it.  I finally experienced my perfect weekend.  I got to engage in activities that I like to do to improve the business that I love.  I spent some time reading.  I watched some favourite TV episodes (I purchased seasons 2& 3 of Sex & the City and enjoyed catching up with my old friends Carrie, Samantha, Charlotte & Miranda).  I slept peacefully, without interruptions.  I ate what I wanted and made food for myself when I was hungry. 

By the time my boys returned home from the cottage I was energized, refreshed and excited to see them.  I thanked my husband for taking the boys away to have a fun weekend with him and his family. 

Perhaps I will have the opportunity to spend another weekend at home alone in the future.  It really did a lot for me to recharge.  Maybe you need to take some time out for yourself too.  You may not be in a position yet to spend extended periods of time alone, but I am sure investing in any time alone will help you feel like yourself again.

Until next time!

If you're happy and you know it......

For my birthday this year one of my best friends gave me the book "The Happiness Project" by Gretchen Rubin.  I have passed this cover many times as I strolled through my local bookstore, but never picked up a copy.  I likely would not have bought it on my own either, but I have to tell you, I am so happy that she gave me this book and I made sure to take a moment to thank her.

I am a happy person by nature.  One of those glass is half-full, eternal optimists type of people.  However, I can tell you that at times I have felt, especially in the last  year or so, that I 'should' be happier.  Don't get me wrong, I am not unhappy, but I feel like I am experiencing less joy "in the moment".  I am too busy doing stuff and am not engaged in the present. 

This lovely little book has inspired me to be more present, thoughtful and self-aware (which is a lot of work, as the author herself has noted many times).  So instead of letting life pass me by I am stopping.  I am trying to take stock and learn to enjoy the moment.  As Gretchen writes many times: "The days are long, but the years are short". 

This book is definitely worth investing whatever quiet time you have into reading it.  Perhaps doing so will inspire you to find more happiness in your everyday too!

One Step At A Time

Recently, my husband gave me a Nike+Fuel Band.   This techy bracelet tracks your daily activity and awards you with NikeFuel.  It even has a fancy app that you can download to your iPhone (so I love it even more!).  What I like about the FuelBand is that it allows you to set individual daily goals based on your current activity level, or how active you would like to be.  Throughout the day you can see your progress and adjust as needed.  Every movement counts, from changing a diaper to taking out the trash or running up a flight of stairs to answer the call of a crying baby. 

Certainly, not everyone likes tracking their activity, especially when doing so points to how sedentary you may have become. This was the case for my husband, who due to a daily commute & a desk job, became all too aware of how little he moved his body during the work day.  This realization sparked him to make some changes to his schedule to add more movement into his day, like joining a running club at the office and working out on his lunch hour.  It's true that the small changes you make every day can have a major impact on your overall health. 

You may find that using a device or an app may be the catalyst that sparks your own commitment to being more active everyday.  Certainly our bodies are designed to move;  you only need to observe the easy, playful way that children move everyday to confirm that.  My own kids bounce, jump, leap, run, walk, roll and climb every day (mostly on my furniture, which drives me nuts, so in response I typically pack them up and send them out where they can tear it up outside and save my hardwood floors for rainy days instead).

In fact, just the other day the boys and I headed to the park to burn off some of their pent up energy.  After spending most of my day relaxing and watching movies I couldn't help but notice that my daily step tally was ridiculously low.  So instead of just watching my kids play at the park, hovering over them with worry as they climb towards their ultimate demise, I walked the perimeter completing laps while keeping a watchful eye.  As a result, the boys got to play at the park longer and instead of being idle, I was working towards my  goal of 10,000 steps a day (which, in case you did not know, is the marker used to establish a base line of good health.  People that log an average of 10,000 steps a day are healthier than those who don't).

Tonight we are heading out again for a family walk for some more outdoor play.  I am still about 2,000 steps shy of my daily goal (even though I did a workout at the track and played tennis with Ben this afternoon).  It's just another reminder that I spend too much time sitting in front of a computer or behind the wheel of a car.  Perhaps you also find that you're  spending too much time sitting.  If you need a little motivation and help meeting your goals there are lots of great gadgets and apps out there.  One just may be what you need to get you up and moving; one step at a time.

Fitness and the immediate post -partum period

Recently, I have received a few emails from clients who have recently had baby's about the type of exercises they could do in the early post partum period.  I posted this article a while back, but thought it was time to share it again!

If you’ve just had a baby, exercise is probably not your number one priority right now. Diaper changes, bath time, snuggling, shushing and feeding schedules are taking up all of your time and your energy! However, there are a few things a new mom can do to help recover from her birth and make the first steps back towards fitness in the first weeks and months of your new baby’s life.

The Immediate Post-Partum Period (Weeks 1-6)

Note: If you have experienced a traumatic vaginal birth or C-section you should speak with your care provider to determine what types of exercises are recommended for you and when you can resume.

The Pelvic Floor/Kegals

If you have had an uncomplicated vaginal delivery then you will likely find it fairly easy to resume pelvic floor exercises, like kegals, as early as 24 hours after the birth. Strengthening the pelvic floor in the early days can help to speed the healing process of the perineum (to encourage blood flow to the area) and will also help to reduce incontinence caused by pregnancy. Try 2–3 sets of 20, holding each muscle contraction from 1–2 seconds, increasing the length of time as your strength improves.

Belly Breathing (Isometric Exercise)
Imagine your lungs are in your belly. Expand your belly as you inhale (you will see your belly get bigger) as you exhale, pull your belly button back toward your spine. Hold your abdominals (not your breath) in this position for 3 seconds, increasing to 10.  These isometric exercises help to build up the Transverse Abdominals (TVA).   Work upto 3 sets of 20.

Pelvic Tilt Lie on your back with your knees bent. Press the small of your back into the floor while simultaneously lifting your pelvic bone towards your belly button.  Work upto 3 sets of 20

Side Lying Leg Lifts

These are great exercises to do while feeding the baby! Lie on your side with your top leg resting in front of the bottom. Begin by lifting the bottom leg up and down slowly Work upto 3 sets of 20. Repeat with the top leg. Afterwards switch sides.

Shoulder Rotations

The increased weight and size of your breasts coupled with the long periods of holding baby in common feeding postures causes many new mothers to complain of muscle pain and tension between their shoulder blades. Shoulder rotations will not only remind you to correct your posture but will strengthen this muscle group at the same time, and can easily be done in a seated position. Begin by lifting your shoulders up towards your ears and rotate them backwards, then squeeze your shoulder blades together. Drop back to normal position and repeat. Try 3 sets of 20.

After your Post-Partum Check Up (6 weeks and beyond)

Once your care provider has completed his/her exam and you are cleared for exercise you may begin a more challenging fitness program.

• Walking is a wonderful weight-bearing and low impact activity that many moms do on a regular basis, but it’s still important to remember to go slow at first. As you increase your strength and stamina you will be able to increase your intensity and speed. Listen to your body and don’t push too fast too soon.

• Classes are a great way to build a network of support for you and socialization for your baby. An exercise program that is designed just for moms and new babies should address general concerns related to being a new mom as well as fitness-related issues. Make sure your class is led by a certified fitness instructor who has experience with prenatal and postnatal women.

• Consume quality calories and drink plenty of water. Eating right and staying hydrated will ensure both you and your baby have the right nutrition & energy needs to meet the demands that motherhood brings.

• Remember to build in time to rest. Try to go to bed early. Being disciplined in this area will help you feel better overall.

Most importantly, be kind and gentle to yourself and remember to take it one day at a time!

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). 

Perspective. It is everything.

I have to be honest with you.
I have been feeling rather unmotivated lately. 
Perhaps it's the weather. 
Perhaps it is the lack of sleep combined with a very busy schedule. 
Regardless of the reason, the feeling is present and hangs over me with every step. 
Until today. 
Like any challenge or obstacle we face, it's all in your head. 
So, I am going to change my perspective. 
I am going to take control. 

                                                                          motivation