At FITMOM, we like to squat with babies!

Squats are the foundation of any fitness program and a perfect example of functional movement.

 

Performing squats will help build muscles in your legs, increase your metabolism, make daily tasks easier as well as maintain mobility and balance.

To perform a proper squat follow these alignment principles:

1. Stand with feet shoulder width apart, toes pointing forward.

2. Lift your chest up and draw your shoulders down and back.  Keep your chin lifted and look straight ahead.  This will help you keep proper spinal alignment.

3. Hinge from the hips and push your bum backwards.  Your knees should not go past your toes.  Lower yourself slowly towards the ground, keeping thighs parallel to the floor.

4.  Pause slightly in the lowest position and avoid bouncing.  Press into your heels as you exhale and lift up.  Avoid locking your knees and keep your abdominals strong.

 

At FITMOM, we like to squat with babies! How do you like to squat?

How to make the most of your walks with baby

Walking is one of the most convenient and easiest ways for a new mom to make physical activity a part of her daily routine.  At FITMOM, we know first hand the positive and transformative impact regular exercise has on our mood, sleeping patterns and self-esteem, we hear it from our members all of the time! If you are already engaging in regular walks, but want to find out how to get the most out of them, then read on!

You may be surprised to learn that brisk walking/power walking can be as challenging as running, but it comes with the added benefit of being easier on your joints. This is especially important for new moms as the hormone Relaxin is still present between 3-6 months post-partum.  Reduce the chance of injury in the early post partum period by training properly and limiting high-impact exercises.

To make the most of your walks and to increase your metabolism you need to ditch the stroll and learn to power walk!  In fact, by challenging yourself to increase your pace and intensity you will increase the number of calories you burn overall.  Add in a healthy balanced diet, a strength training program and ensuring adequate rest and you will be well on your way towards meeting your fitness goals.  Remember, if you are new to fitness, start off slowly and gradually increase your intensity.  We recommend you meet with your physician before starting any new fitness program.

For best results, aim for at least 3 power walk and 1-2 interval training sessions per week.
The Pace (Measuring Intensity):
Warm up pace:  Think window shopping pace.  4 on a scale of 10.  3-5 minutes
Build up to a Brisk Walk.  The effort is about 5 or 6 out of 10.  If you are walking with a friend you can easily hold a conversation, but you need to catch your breath every few sentences.
Power Walk:  Torch it up!  You are moving at a clip.  Use your arms to propel forward.  The effort is 7 or 8 out of 10 in intensity.  Talking is possible only in spurts.

Best Practices:
1. Think Tall.  Lift your chin up.  Don’t look down at your feet.  Keep your stride long and head in line with your spine.
2. Engage your core; think belly button to spine.
3. Squeeze glutes: Your butt propels you forward through your walk, make the most of it!

It's important to challenge yourself!  Add variety to keep it interesting:
• Try hills.  Even a small incline can increase your calorie burn by 20%
• Swing your arms
• Take longer strides

Finally, don't forget to stretch!  Pay special attention to your quads, shins, hamstrings, ankles and calves.  I would also encourage you to  invest in a good pair of shoes, wear a supportive bra and remember to hydrate!

Step to it ladies!
For a sample walking program, click here

Summer Schedule 2014

Good Day Mavens,

I hope you are enjoying the summer so far.  My boys are officially on summer vacation and are really looking forward to a summer filled with fun!  Day camps, day trips and a visit from our beloved Uncle Steve and family top the list for sure.

I also spent some time on Pinterest looking for ideas to keep the boys entertained on the days we are together to avoid the three most feared and hated words known to mothers over summer vacation; "Mom, I'm bored!"  My search led me to this site.  If you have school age children (or some busy toddlers who like to have fun, get wet and make messes) then you may find this list helpful too!

This summer I have made some slight modifications to the schedule.  As of Monday, June 30th the schedule for the rest of the summer will be:

Ajax/Pickering

Monday StrollerStrength 10am

Oshawa

Tuesday FITMOM+Baby 10:30am
Thursday StrollerStrength 10am

There will be a regular scheduled StrollerStrength Class on Monday June 30th at 10am at the Lake in Ajax, but there will be no class on Canada Day (Tuesday, July 1st)

I hope you have a safe and fun filled Canada Day.  I look forward to a great class on Monday morning.  See you there!

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.

Exercise & Breastfeeding

 

I am often asked by new moms how exercise will impact breastfeeding, I was going through some of my resources when I came across this piece written by our FITMOM founder, Andrea Page, and I thought I would share it with all of you!  Enjoy :)

 

All new moms who choose to breastfeed are often concerned that the quality and supply of their milk may be compromised as a result of exercise.  Just as nursing moms tend to become meticulous about selecting healthy foods and avoiding toxins in pregnancy and postpartum, may are concerned that exercising may adversely affect their breast milk.  There are clear ways to reap all the benefits of exercise while producing an excellent supply of breast milk.  An exercise program that is complimented with adequate nutrition and fluids will increase your metabolism and your appetite (your body's request to be replenished as it requires). Exercise induced appetite increase is perfectly healthy when moms meet this physiological demand by consuming quality calories.  FITMOM suggests that you follow these guidelines to ensure that exercise will not affect the quality or quantity of your milk so that you and your baby can enjoy the many benefits of both fitness and breastfeeding:

 

Milk Supply:
It is recommended to wait at least six weeks before doing anything other than very low intensity exercise.  Aside from giving your body a chance to recover from birth, a new mom's number 1 focus is bonding with her baby and learning to breastfeed.  Frequen access to the breast in the first weeks of baby's life will help ensure an abundant & lasting milk supply, however, when you are ready to begin an exercise routine follow these recommendations to ensure your milk supply with be sustained.

 

1. Begin exercising on a slow and gradual progression.
2. Drink plenty of fluids throughout the day (carry a bottle of water with you):
• Proper hydration should occur 20- 30 minutes prior to exercise. (at least 500 ml)
• Throughout exercise every 10 –15 minutes 3 oz.
• Exercise should conclude with conscious rehydration. (at least 500 ml)
3. Caloric intake needs to increase:
• Vigorous exercise requires 200–300 calories per every half hour from the body
• Breastfeeding requires an additional 500 calories daily.

Remember, quality calories will help you to rebuild muscle tissue (lean muscle mass) and not store unnecessary saturated fats. Regular eating also promotes a more efficient metabolism.

Weight Loss:
Recommended postpartum weight loss is maximum 4 pounds a month initially then decreasing over time.

Lactic Acid: Lactic acid is a by-product of anaerobic or very high intensity exercise. It is believed to be the element that causes the immediate muscle soreness and fatigue or the “burn” we feel during intense workouts. After exercise breast milk contains higher levels of lactic acid. Babies most often do not reject milk at this time unless the exercise performed is at a very high intensity. Levels return to normal within 1 –1.5 hrs after exercise. If you can, breastfeed your baby before you workout. 

Some research also suggests that the antibody immunoglobulin A in breast milk largely decreases after very vigorous exercise but return to normal levels within 1 hour.

Proper Support:
Last but not least, make sure your bra is supportive enough during exercise. The extra weight of breasts during lactation can cause back pain especially if not properly supported. If your bra is very constricting for extra support this is fine for exercise purposes only. After exercise return to a bra that is designed specifically for breastfeeding.

Top 5 exercises for the new mom

 

Below are FITMOM's Top 5 exercises for the new mom. Each one addresses the muscular and biomechanical changes in the body of post partum women and improves endurance, strength and posture.

For those of you who have attended a FITMOM Class, you are well aware of the benefits of these 5 exercises! You know you love it! If you haven't been to a class yet, come on down and try them out either on your own or with us! You will love them too :)

1.Wall Sit
How: Lean your back against a wall and lower yourself until you have your legs are bent at a 90 degree angle.
Reps: 3 intervals of 30-60 seconds.
Benefits: A great stabilizing exercise that targets your abdominals and lower large muscles with very low risk of injury.

2.Side Plank
How: Lie down on one side of your body with your bottom leg bent for beginner or straight for advanced. Lift your hip off the ground and hold for 30 -60 seconds.
Reps: 3 intervals per side of 30-60 seconds.
Benefits: Widely considered one of the most important core exercises for postpartum women. It engages all of the stabilizing core muscles including the pelvic floor.

3.Flys
How: Stand with your feet shoulder width apart. Bend the knees slightly and lean forward at the hips to 45 degrees, keeping core firmly engaged. Create length through your spine and extend your arms, holding 1–5 lbs weights outwards and parallel above your thighs. Extend your arms (elbows slightly bent) out to the side (like a cross) and focus on clinching your shoulder blades together.
Reps: 2 sets of 20 repetitions
Benefits: This exercise helps improve posture and strengthens large back muscles to combat middle and upper back strain from pregnancy posture, baby wearing and baby holding postpartum.

Babywearing @ FITMOM

4. Curtsy Lunges
How: From a standing position, extend one leg back as far as you can with the knee slight bent in a lunge position. Then lower down similar to a traditional ladies curtsy.
Reps: 2 sets of 20 repetitions for each side.
Benefits: A great low impact exercise to strengthen and shape calves, quads and glutes. A much better option than a traditional lunge for women recovering from pubic symphysis.

5.Speed Skater
How: From a standing position, bend over at the hips to 45 degrees. Extend one leg as far as you can to the side. Squat with body weight centered over the stabilizing leg with knee slightly bent. As you elevate from the squatting position, also elevate the extended leg as high as you can off the floor.
Reps: 2 sets of 20 repetitions for each side.
Benefits: An exercise that both requires and helps restore balance. This exercise stabilizes the hip muscles and will support and encourage the realignment of your hips. As we all know, it is quite common for a woman's hips to widen during pregnancy.

 

*We recommend discussing your new fitness regime with your primary health care provider before engaging in any new physical activity.*

Calling all new moms! Getting active with your baby has never been so easy, or so fun!

I am pretty sure the warmer weather is on it's way and with the warmer weather, we will be taking our classes outdoors!

That's right mamas.  We are kicking off our Stroller Strength Classes following the Victoria Day Long Weekend, and to celebrate we are offering Unlimited classes all summer for $200+tax.  So you can take advantage of our Signature FITMOM+Baby class and Stroller Strength all summer long!

If you are a new mom (or a veteran mom with busy toddlers) you are invited to join us for our fabulous and fun fitness classes with your baby as your workout partner.

Our FITMOM Stroller Strength classes are the best way to get in shape and play outdoors with your baby. All you need is your stroller, sunscreen, water and a smile. 

Stroller Strength classes incorporate circuit training that changes weekly and is suitable for all fitness levels.   Using our strollers as resistance (and sometimes park benches too), we will walk, lunge and squat our way to stronger, sculpted mamas.  Come on out and meet some new friends, share a laugh and squeeze in a workout too!

For more information visit www.fitmomfitness.com/durham
Or email me at fitmomdurham@hotmail.com