An equipment free, indoor workout

Remember before you start a workout you should warm up your body with simple, easy full body movements and follow with an overall stretch.

Have stairs in your house? Climb them (up and down) 10 times then follow with a full body stretch. No stairs? No problem. Put on your favourite song and dance like no one is watching!

Interval #1: Run/skip on the spot 1 min. Get your knees up high to engage the transverse adbominals

Interval #2 Wall sit 1 min. Do not go deeper than 90 degrees. Keep your back pressed to the wall and pull your belly button in towards your spine. To add intensity, raise your hands above your head.

Interval #3 Run/Skip on the spot 1 min

Interval #4 Push ups for 1 min. You can modify on your knees or agaist the wall.

Interval #5 Run/Skip on the spot 1 min

Interval #6 Tricep dips off your stairs/Couch/bench or other supportive piece of furniture. Make it easier by keeping your feet closer to the step, make it harder by taking your legs out away from you.

Interval #7 Hold plank for 1 min. Modify on your knees if you want to.

Repeat 2-3 times

Cool down return to your stairs and climb up and down 5 times. Finish with a full body stretch.

Note:

If you are a beginner, or just making your way back into fitness again, shorten the duration of each interval and slowly increase your time to 1 min. A good start is 30second intervals.
Always consult with your Doctor prior to commencing a new exercise regime.

Three Tips to help you feel great

Tip #1
Drink more water
The human body is made up of about 70% water. Reducing fluid intake will cause you to retain more water which increases swelling and bloating to your midsection. Staying hydrated will help reduce swelling, improve body function and can help you manage your weight. We often mistake thirst for hunger. When in doubt drink, then eat.

Tip #2
Fuel your body
In the early post-partum days a new mom needs to eat well to help her body recover from birth. However, speak to many new moms and you will find that those healthy eating habits are difficult to maintain. Fatigue and a busy baby schedule are usually to blame. Rather than reducing your food intake by going on a ‘diet’, instead, start your day with breakfast to boost your metabolism, avoid processed food, reach for whole grains and aim to eat at least 5 servings of fruits and vegetables per day.

Tip #3
Break a sweat
Interval training is one of the best ways to boost your metabolism and shed unwanted weight. According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise than in long, slow endurance exercise. Interval training is a very intense form of exercise so moms should not begin any plyometric or high impact activities until their baby is at least 4 months old to reduce the risk of injury to the joints.

Top 5 Reasons to workout during pregnancy

5) Boost energy levels- Most women experience fatigue at various times during their pregnancy. Engaging in physical activity 3-5 times per week will actually give you more energy to perform daily tasks and will help you sleep better at night!

4) Reduces common pregnancy discomforts like backache: Strengthening your core muscles will greatly reduce, if not eliminate completely, common back pain most women experience during pregnancy.

3) Toned body: Just because you're pregnant doesn’t mean you can’t have an improved body shape. By increasing lean muscle tissue, you are preparing yourself for an easier time getting back to your post-partum shape.

2) Reduces your risk of having a Cesarean Section- Studies show that when women are physically active they greatly reduce their chances of having a C-Section.

1) Have an easier labour! Regular exercise helps facilitate the labour process. Women who are physically fit have the strength and stamina to endure the physical demands of labour.

The FITMOM2Be classes are a great way to achieve these positive outcomes. Check us out at www.fitmomcanada.com/durhamregion for more information

Happy New Year!

Goodbye 2010. Hello 2011.

A few years ago I gave up making resolutions, because like most people, I was unable to follow through.

However, for the past few days I have been spending some time thinking about the upcoming year and the commitments I want to make for myself and my family. So, here are my resolutions for 2011

1) Manage my budget and stop using Credit Cards. I am moving into a cash diet only! Perhaps it is all of the hours I spent breastfeeding watching 'Til Debt Do Us Part'. But I really think this is a great exercise to help us better manage our cash flow. However, I am sure this will be the hardest thing I do considering I never carry cash and use my debit card or Credit Cards to pay for everything.

2)Plan more fun family activities. Now that Jakob is that little bit older I want to make sure we spend our time as a family doing fun things and making memories. I don't ever want to look back at my life and say I wish I had spent more time playing with the kids. They grow up too fast and I want to be a part of the fun!

3)Commit to a date night with my husband. Whether we watch a movie, go out to dinner or just enjoy a bottle of wine at home it is important for us to make the time and spend quality time together. Luckily, we still enjoy each others company and we want to keep it that way!

Will you be making resolutions this year? If you are, I would love to hear about them!

Happy New Year!

New research supports exercise in pregnancy

We all know the important role exercise plays in living a healthy, balanced lifestyle. Now there is even more evidence supporting exercise during pregnancy.

Read this article which outlines all of the positive affects exercise has on both the pregnant mom and her baby. Pass the information along to an expectant mom and help support her in maintaining a healthy pregnancy.

See you at a FITMOM 2 Be Class soon!

New Guidelines and Benefits of Babywearing

The benefits of baby wearing are well known. In the immediate postpartum period, wearing your baby facilitates and supports breastfeeding because you are ready and available to nurse your baby at the earlierst signs of hunger. Mothers who wear their babies, expecially skin to skin, experience a natural rise in oxytocin levels. This hormone is often called the "love hormone" and it is an important factor in establishing the infant-mother bond. Baby wearing supports the natural desire of mom and baby to be together and is known to reduce both the instances and severity of post partum depression. When babies are placed in a wrap, sling or carrier there is a significant decrease in infant crying, colic and infant acid reflux disease. Baby wearing also promotes the healthy physical development of the spine, nervous system, vision and brain. Babies who are placed in a soft carrier spend more time in the quiet alert state, which is optimal for learning.

Recently, the Baby Carrier Industry Alliance released a position paper with new guidelines for ensuring the safety and well being of babies in soft carriers and to promote and encourage baby wearing. The BCIA now recommends that soft carriers mimic the natural hold of an in arms carry so that the mother's and baby's bodies are in close contact together and the infant is inward facing. There are several positive benefits when your baby is inward facing: the spine is better supported, reducing the risk of spinal curvatures and hip dysplasia; there is greater protection from environmental overstimulation which promotes sleep.

The baby should be cuddled directly against the caregiver’s body, with the baby’s head ABOVE the caregiver’s chest, near the caregiver’s collarbone. Ideally, physical obstacles between parent and child should be eliminated, allowing for proper skin to skin contact.

For more information on baby carrier safety visit the Baby Carrier Industry Alliance.

Let's do the time warp again.....

It's just a jump to the left.
And a step to the right.
Put your hand on your hips.
You bring your knees in tight.
But it's the pelvic thrust, that relly drives you insane.
Let's do the time warp again!

Today we gained an hour of sleep.
Or did we?
Maybe before you had kids you could enjoy the extra hour that is a result of turning the clocks back, but not this year!
If you're really lucky your monkey handled the day just fine. But, if your kids are anything like mine you may have experienced the following:

• meal creep
• shortned naps
• early to bed
• late to bed
• frequent wakings
• cranky, irritable, prickly personalities

These 'symptoms' may persist for a few days while your baby (who can't tell time) adjusts to the new clock.

Sleep, and lack there of, is a common complaint for mom's. Some families are lucky enough to have naturally good sleepers, while others need to work at helping thier babies develop healthy sleep habits.

If you fall into the latter group, then visit www.wiseparent.org and register for the upcoming FREE session they are hosting on developing healthy sleep habits. The workshop is taking place on Wednesday, November 17 2010 from 1-2:30pm at the Whitby Ontario Early Years Centre.