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.

5 reasons to Join our FITMOM2Be Classes

Regular exercise is one of the best ways to take care of your physical body during pregnancy and beyond! Not only will regular exercise help relieve the common aches and pains many women experience during pregnancy, but it can help reduce the likelihood of experiencing some pregnancy complications like Gestational Diabetes and Pregnancy Induced Hypertension.  The Society of Obstetrics and Gynecology of Canada recommends all women without contraindications (complications as a result of pregnancy) to engage in regular aerobic and strength & resistance training as part of a healthy pregnancy!

So check out our top 5 reasons to join our FITMOM2be prenatal series:

1.  During pregnancy your body releases the hormone relaxin which helps prepare your body for labour, but it makes your joints more unstable.  Our FITMOM2Be class incorporates strength & resistance training which helps to improve muscular balance and prevent injuries that may arise in the late stages of pregnancy. 

2. FITMOM2Be classes are done in a circuit which helps our pregnant mamas train  their cardiovascular system.  This will help prepare your for the endurance of labour. Don't be afraid of the idea of circuit training!   Have a peek at this video clip here to see some of the things we do!

3. Exercise during pregnancy is encouraged at anytime during your pregnancy.  So if you have already been active prior to your pregnancy you should continue to do so!  If you have not been active prior to pregnancy, you should start now!  The new guidelines encourage regular physical activity, including resistance training*  Our FITMOM2Be program allows for women to start at anytime during her pregnancy.  We provide modifications for all fitness levels and stages of pregnancy so that you may work at your own pace and build up your stamina and intensity as you progresses through the program.  

4. One of the biggest myths still abound today is that you should not train your abdominal muscles during pregnancy. However, this is not true!  In fact, abdominals are one of the top 5 muscle groups you should focus on.  Your abdominal muscles assist your uterus during the pushing phase of labour.  The stronger they are, the more effective you will be during this phase.   Some women experience a separation of their abdominal muscles during pregnancy, this condition is called diastasis recti.  If this condition is present you will have to modify the type of abdominal training you do, or in some cases abstain from abdominal work, so it is important to work with a professional who is aware of this condition and who is knowledgeable on how to train pregnant women safely.  Finally, women who have weak core muscles are more likely to experience pelvic floor weakness or dysfunction in both the short and long term. 

5.  Women who are active and exercise regularly are better equipped to handle they physical demands of  labour.  For example, a woman who goes into labour with no energy may find labour more painful and tiring increasing the likelihood of an epidural.  Although an epidural may be a part of your birth plan, research shows that the earlier it is introduced in labour the more likely a woman is to experience other interventions (like pitocin, restriction of movement & continuous fetal monitoring, assisted vaginal deliveries and cesarean birth).  On the other hand, if a woman walks into labour with energy she is more likely to be active in her labour.  She will find it easier to walk, stand, lunge and sway using gravity friendly & upright positions which help to bring the baby down into the birth canal.  As a result she may experience a shortened labour because she has the strength and stamina to help her cope. 

The next Prenatal Fitness Series FITMOM2Be starts Thursday September 18th at 7:30pm in Oshawa.  Join the motherhood, meet other women in your community and get fit & strong with your baby!   For more information please feel free to visit our website at www.fitmomfitness.com/durham  

*June 2003 SOGC Guidelines Exercise in Pregnancy and the Post Partum Period

FITMOM Durham Move of the week: The bicep curl

If you have a baby or a toddler then you know how important it is for your arms to be strong. That's why this weeks focus is the bicep curl.  Stronger arms means easier lifting and carrying of your baby, toddler, car seats and any other baby gear.  Women who are pregnant are more likely to strain their back during everyday lifting when their arms are not strong, so it is important to strengthen your arms during pregnancy too!

To perform a bicep curl:

1. Stand with feet shoulder width apart, knees slightly bent
2. Keep your shoulders back and lift your head up
3. Keep abdominals strong and lifted.
4.With weights in your hands firmly but not tightly, exhale as you lift your palm towards the ceiling while keeping your elbows close to your body.
5.Inhale and slowly release the arms down towards the floor again. Make sure to fully extend the arm to complete a full range of motion.

Beginners should start with a low weight (3-5lbs).  Advanced fitness levels can choose heavier weights and/or double up the weight in one hand for a set of repetitions.
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.

FITMOM Durham's move of the week: The lunge

Lunges are one of the best compound exercises out there, next to the squat, of course!


Lunges target the quadriceps, gluteus maximus and hamstrings.  During pregnancy it is important to train these muscles because when they are strong they can help facilitate weight-bearing activities, making walking and standing easier as your belly grows, as well as support you during labour and birth.
 
After you give birth you should continue to train these muscles.  Doing so will improve your metabolism as well as your strength & stamina so that you can care for your baby easily.  Remember, the stronger you are the easier it will be to carry your baby, lift your baby in and out of seats, push the stroller and chase them as they grow!

There are tons of variations for the lunge.  As you get stronger you can progress from the forward lunge (as described below) to rear lunges, travelling lunges, or pulses to name a few.  At FITMOM, we like to do all of the above while using our baby's for motivation and added weight resistance.
 

1. To perform a basic  lunge start with your toes pointed straight ahead. 
2. Take one exaggerated step forward (more than a comfortable step) with the desired leg.  Land the heel of the front foot while the back foot is lifted with the heel off the floor.
3. Keep your knees and feet aligned.
4. Keep your head up, lift your chest up and hips facing forward.  Contract your abdominal muscles.
5. Inhale as you lower your back leg towards the ground.  The front knee remains directly over the ankle with the shin perpendicular to the ground.  Avoid the front knee from passing over the front toes.  Pause at the bottom of the movement, before the back knee touches the floor.
6. Exhale as you push off the front leg until you are back to your starting position. 

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

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

Fat, are you getting enough?

Essential Fatty Acids (EFA's) are vital to your health and your baby's health too!  EFA's are simply components of fat.  Without them, your body is unable to function properly.  When we consume these foods ,especially Omega-3 fats, our bodies can then produce DHA and EPA's which is fuel for our brains and our developing baby's brains. 

It is important to have a diet that includes these essential fatty acids, because we can not manufacture them on our own.  Examples of these good fats include:

Omega- 3 fatty acids:
Flax, walnuts, cold pressed canola oil, wheat germ and dark green leafy vegetables.  DHA and EPA are the most important and active forms of Omega-3 and are predominantly found in oily fish and seafood.

Omega-6 fatty acids:
Soy oil, sunflower seeds, safflower seeds, pumpkin seeds, tahini, corn oil and most nuts are all examples of the other essential fats we need.  However, we often have an abundance of these Omega-6 in our diet which are largely found in dairy, eggs, and animal meat (poultry).  As a result if you already consume these types of foods you won't likely have to change your diet to get more of these fats.


During pregnancy and breastfeeding a mother is depleted of her essential fatty acids, especially Omega-3's.  In fact, each child gets less EFA's than the previous child, depleting the mother even further, UNLESS the mother augments her diet with EFA's, like flax oil and oily fish. Women who are pregnant, breastfeeding or planning to become pregnant should ensure that she has a diet rich in Omega 3. 

 

 
 

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