No crunches, no problem!

Each week at our FITMOM classes members approach me and ask a number of fitness related questions, from the best stretches to alleviate tight muscles to knee strengtheners and hip whittlers, but the most popular discussion above all is how to train their core effectively and without crunches.

Today I thought I would share my favourite, crunch-free abs.  Some of these exercises may not be suitable for women with abdominal separation.  Abdominal Separation or Diastasis Recti (DR) is a separation of the rectus abdominus muscles into left and right halves and is caused by an increase in intra-abdominal pressure. The separation occurs at the Linea Alba which is connective tissue at the front of your abdomen.  As pressure increases, the tissue stretches and weakens to form a diastasis.  Pregnancy, posture & alignment, previous & untreated DR, repetitive crunches and genetics can also contribute to the separation.  

New research confirms that 100% of women have some level of separation present in the 3rd trimester.(Gillard & Brown 1996, Diane Lee 2013).   After a woman gives birth her body starts to heal & repair itself.  At FITMOM we recommend you do a self-assessment between 2 & 4 weeks post partum and again at 6 weeks.  Many  women continue to have a gap at 8 weeks post-partum. (Coldron et al 2008, Liaw et al 2011) If it is not addressed, the gap remains unchanged one year later.  

DR often presents itself as "mommy tummy" - where the abdomen protrudes and people often assume a woman is still pregnant.  You may also notice a coning or doming of your tummy, especially when you are lifting yourself up after lying down, 

Naturally a person would assume that the way to fix this problem is to resume traditional abdominal exercises, like crunches. Unfortunately doing so only makes the condition worse.  
If you are concerned that you have Abdominal Separation you should find a professional who can help you restore your Core. FITMOM fitness offers a Core Restore Workshop- either done privately or a small group.  Contact us today to book your session.

However, if you have addressed your abdominal separation, but you are looking for some crunch-less abs, here are a few of my favourites.

Standing monkey bends

Plank with leg swing- done best with a cheeky toddler/kid "motivating" you from below!

Down Dog Reach

Reverse Table Top Toe Taps- check out how the boys "helped"-lol

Staying cool

We have been waiting most of the year for it, and it has finally happened: the hot, summer weather has arrived!  Exercising outdoors in the summer months is what I love so much about the FITMOM program.  It's wonderful to be able to offer a fully functional outdoor fitness program for mom's and babies.  We all enjoy the sunshine and the great outdoors, but exercising outside also has it's challenges, especially when it is hot & humid.  So in celebration of the warmer weeks here are some great tips to help you keep your cool this July!

Stay hydrated. Remember to drink at least 1 big glass of water before leaving for class and do not forget water to sip during too.  It's best to avoid sports drinks and other sugary liquids, those options are better reserved for longer (>60 mins) & more intense workout sessions.

Wear light, breathable clothing.  Avoid wearing very dark colours as they attract the suns rays. Choose fabrics that have ventilation or moisture wicking technology that draws sweat away from your body.  Embrace shorts!  Long pants and lots of layers increase your chances of over heating.  Those squats and lunges are paying off  so show off those strong legs.

Shade is our friend, so I am always on the lookout for cooler spots for us to tuck into giving you and your entourage (baby) the opportunity to get out of the direct sun.  It's always good to remember to bring a blanket, towel or yoga mat to class to keep you out of damp grass or dirt. 

Go slow.  This is especially important if you are not used to exercising outdoors.  It takes your body about 2 weeks to acclimatize to the temperatures.  A sign that your body is adjusting well to the temperature increase is sweating sooner (remember, sweat is your body's natural way to cool itself) . Pacing yourself during your workout also ensures that you stay safe & comfortable.

When you need to cool off quickly try these tips:

• Pouring cooler water over your forearms can help to reduce your body temperature
• Place a cold pack/ or cold water bottle on the back of your neck
• Bring a water bottle to spritz your face and a fan to help cool you down

Warning signs to pay attention to when exercising outside include feeling dizzy, faint or nauseated.  If you experience those symptoms stop your workout immediately, seek shade or cooler temperatures and drink water.  Heat exhaustion and/or heatstroke can come on quickly.  Cramps in legs, stomach and arms should not be ignored and should be addressed to prevent further distress. The number one priority for addressing heat exhaustion is to cool the body's core temperature.,  The suggestions listed above are a great starting point, Seek medical attention if the symptoms persist. Exercising in groups/pairs in hotter climates is also a safety protocol, avoid exercising on your own in extreme temperatures.

Exercising in the great outdoors is a great way to change up your routine and keep things fresh, but you should always be cautious and aware of your surroundings and modify or adapt to your environment when necessary.

Here's to staying cool.  See you at your next StrollerStrength or FITWOMAN/FITMOM2Be class.  

10 reasons to get make it to your FITMOM class today

Sometimes you need a little extra motivation to make it to class.  Here's 10 reasons why you should make it to your FITMOM class today!

1. Your feel good endorphin's will start to kick in during your workout and you'll leave feeling happier.

2. You'll see some of the mom friends you've just met and haven't had a chance to exchange contact info with yet.

3. It's wonderful to have the opportunity to exercise outside.

4. Getting out of the house is a great way to break up the day.

5. The babies all enjoy seeing their friends at class too.

6. Even if you are dragging yourself out of bed this morning, after 10 minutes at FITMOM, you will be happy that you did (see point number 1).

7. You can ask me or any other mom for face to face advice on which ever parenting subject is perplexing you today and leave with lots of options to choose from.

8. Remember how much fun you had last class?  Let's do it again!

9. Your body will thank you (maybe with a bit of muscle soreness...).

10. Each time you attend a FITMOM class you renew your commitment to your health & wellness.  A great gift for you and your family!

What to expect at a FITMOM Durham StrollerStrength Class

Mommy on the move!

Are you curious about our outdoor FITMOM Stroller Strength classes?   These classes take place outdoors from May -September and are the best way to get in shape after baby.  

The classes are also lots of fun!  This is really great, because we know how important it is for exercise to be fun.  The more fun it is, the more likely you are to maintain your commitment.  

Each week we meet in the great outdoors for a 60 minute fitness fiesta.  Stroller Strength classes combine strength & cardio conditioning using local trails, park benches, your stroller, resistance bands, stairs & hills and babies too.  




Each class is unique, so you never get bored because you never know what we're going to do! We keep the babies on the move and help our mamas get into their fitness groove.  

Exercises are modified to meet your individual fitness levels.   It's group training with a personal touch.  

FITMOM classes are also a great way for you to meet other AMAZING mom's who live in your community.  We get mamas from Ajax, Pickering, Whitby, Oshawa, Courtice, Brooklin & Bowmanville.  

It's a guarantee that you will work hard & you will sweat, but we will make sure that you also train safely & effectively.  We pay special attention to  form, alignment and body mechanics. We teach you how to perform an exercise correctly, which will help you get stronger faster and reduce the likelihood of injury.

Seated Baby Bicep Curls

You will also receive a tremendous amount of support not only from me, but from the members of the FITMOM community.  We share tips on sleep, nutrition for mom & baby, wellness, self-care, and local community & family events to enhance your maternity leave experience. 

Our classes are affordable.  The class pass allows for flexibility so you meet your personal fitness goals AND balance any summer vacation you may have planned.

FITMOM classes are well known for the quality & type of experience we cultivate each with our members, our community and the families of Durham Region. 

FITMOM has been the leader in prenatal & post-partum fitness for over 15 years . Our founder, Andrea Page was a contributing editor for the SOGC's publication "Healthy Beginnings" a guide released for health care providers and consumers. 

We have been delivering FITMOM classes in Ajax, Pickering, Whitby & Oshawa since 2010. During this time we have worked with hundreds of women across Durham Region helping them to achieve their health & fitness goals and supporting them to maintain a healthy pregnancy and positive post-partum experience.   

All FITMOM coaches maintain a high level of knowledge and specialty training in prenatal & post-partum health & wellness.

A 10 class pass is $99+hst and can be used towards any class or location on the schedule. We offer rolling admission, so you can start anytime.  Register today at www.fitmomfitness.com/durham or email fitmomdurham@hotmail.com 

Come on out and join us.  A fitter, stronger mama is in your future :)

Step-Ups on the Bench

Curious about your baby's development?

FITMOM Classes are very unique, not only do we have ongoing discussions regarding conception, pregnancy, healthy eating and exercise, but we spend lots of time learning about how our babies are developing.  Recently I met with a local Physical Therapist who specializes in infant and child development.  Today she shares her best practices for incorporating tummy time & the importance of gross motor skill development.

Baby on the move
Winnie Wong at kiddiemoves@gmail.com.

Ever wonder about your baby's rolling, sitting, crawling, and walking skills? Is it okay to wait it out if these skills are not showing up yet? All of these skills are part of gross motor skills, because they are movements of the arms, legs and body. Parents can help or hinder the development of these skills early on. Imagine if someone cooked and cleaned for you every day ever since you were a child, would you learn those skills without practice?

Babies need to move to develop their muscles and coordination. With the Back to Sleep recommendation, babies are spending a lot of time on their back from the day they are born. With the vast availability of exersaucers, bouncy chairs, Bumbo seats, jolly jumpers, car seats and strollers, babies can be "contained" too much. They are essential when parents need to shower, cook in the kitchen, do an errand, but they should be used in minimally. Very often, babies are not getting enough time exploring the world on their tummy. As a result, there has been an increase in babies developing flat spot on their heads from spending too much time with the back of their heads against firm surfaces. Some babies are learning to sit, roll, or crawl later simply from lack of exploration time outside of baby equipment. One of the key component early on is supervised tummy time while baby is awake. It helps develop neck and arm strength which will build towards pushing up and crawling and later on walking.

All babies develop at their own pace. Does it matter if mine is later than yours?

Most certainly babies develop their moving skills at different rate, just as some people are natural born athletes. However babies who are behind in developing their moving skills may warrant further check up with a doctor or health care professional. Perhaps the reason is due to insufficient floor time. Or maybe there is a medical reason. Walking is a huge milestone but not the end. Gross motor skills become more challenging as a child gets older, such as riding a bike, skipping, climbing stairs without hand support, and hopping. If a child is walking later than expected, he/she may also then develop the more advanced gross motor skills later.

What can parents do?

Some simple playmats on the floor and interesting toys can be the start to exploration. Tummy time can be built in from day 1 with baby being awake and laying on mommy and daddy's chest. When tummy time is incorporated daily from day 1, baby will gradually learn to tolerate it more and more.

When baby is learning to sit on the floor, parents can be a gentle support around baby's waist or back. Give the baby a chance to totter a bit to learn what movement means. If baby is always leaning against parent for support, the baby will not learn to use their own muscles to maintain sitting. Put toys in front and to the side of baby to encourage them to reach for them. Give them a chance to reach instead of just putting the toy in front or right into baby's hands.

When baby is learning to crawl, it is also a good time to teach him/her to crawl up the stairs (even if 1-2 steps) with supervision. It will build towards coordinating the arms and legs to move in different motions, and also for getting up to standing.

When should parents be concerned?

There is a large range of typical development, but if baby is developing outside of the general range, then parents should bring their concerns to their health care provider.

Here are typical physical development guidelines provided by pathways.org:

• By 3 months, while lying on tummy, baby is lifting and holding head up
• By 6 months, baby is using hands to support self in sitting, rolls from back to tummy, and accepts entire weight when standing with support.
• By 9 months, baby is sitting and reaching for toys without falling, moves from tummy/back to sitting, crawling on hands and knees with alternate arm and leg movement.
• By 12 months, baby is pulling to stand and cruising along furniture. Baby is standing alone and takes several independent steps.
• By 15 months, baby is walking independently and squats to pick up toys.

Signs to watch for as provided by pathways.org:

• At 3 months, while lying on tummy, baby has difficulty lifting head. Legs are stiff with little or no movement.
• At 6 months, baby is unable to hold head upright when sitting with support, arches back and stiffens legs when sitting with support.
• At 9 months, baby is using one hand predominantly, showing poor use of arms in sitting, difficulty crawling, inability to straighten back when in sitting or standing with support, cannot take weight on legs in standing.
• At 12 months, baby has difficulty getting to stand because of stiff legs and pointed toes, only uses arms to pull up to standing, sits with weight to one side, strongly flexed or stiffly extended arms, needs to use hands to maintain sitting.
• At 15 months, baby is unable to take steps independently, poor standing balance and falls frequently, or walk on toes.

If baby shows some of these signs above, then share your concerns with your child's doctor or health care provider.

Parents are often on the lookout for the sitting, crawling and standing milestones. One of the crucial one that gets missed is the ability to transition between sitting and tummy/hands and knees/back position by 9 months. Often babies are learning to sit by 6-9 months and may inadvertently be left in sitting for long periods of time on the floor. Some will figure out how to transition into hands and knees position, and some will continue sitting and eventually use bum scooting as a method to move. Crawling was once thought to be an optional phase of development. However its importance in hand and arm development is now being recognized, ranging from developing handwriting skills to hauling oneself out of the pool.

Where can parents get help? 
Parents can share their concerns with the baby's doctor or health care provider. Parents can also find Pediatric Physiotherapists who are licensed with the College of Physiotherapists of Ontario and has unique knowledge of child development. A Paediatric Physiotherapist will assess the baby to see how his/her development is compared to the typical range of skills. If a baby's skills is considered to be behind, the Physiotherapist can work with the baby and family to progress those skills.

For further information, please contact Winnie Wong at kiddiemoves@gmail.com.

5 Reasons to take advantage of the Unlimited FITMOM classes this summer!

Spring is finally here! After a gorgeous weekend spent outdoors I am sure we have more beautiful weather to come! To celebrate this great weather I hope you take advantage of our Unlimited Classes Promotion.  It's the time of year when all fitness providers are working hard to convince you to join their classes/gym, so you're likely trying to figure out: WHY should I join FITMOM and register for this promotion?

 1. Working out more than once a week has tons of benefits


Seeing results more quickly is one of the biggest benefits of being active more than once a week. It's well known that it takes four weeks for you to notice differences in yourself, eight weeks for friends and family to notice and twelve weeks for everyone else to notice. Committing to our Get FIT for Summer Promotion is a great way to show everyone else how hard you've worked!

Also, it's well documented that you'll begin to see dramatic improvements in your aerobic fitness and cardiorespiratory health when you are consistently exercising between two and four times per week.


2. You get to bring your baby/older children to class with you (or not!)

How great is it that you get to workout using your baby as resistance? As your baby grows, you'll use her weight to help you become stronger!

Our Friends at FITMOM Ottawa!

I know many moms who took FITMOM classes with their first baby and are excited to come back when they have their second (or third) baby, but either don't have care for their older children or school is out and kids are at home for the summer. Don't worry, you're welcome to bring your older children to class with you. Snacks and toys are a big help to keep them busy, but often big brothers and sisters want to just "workout" alongside (or on top of) their mommies!

You're also welcome to attend any of the daytime classes solo, if that's what works best for your schedule.



3. We're exercising in the great outdoors

FITMOM's in Oshawa (Lakeview Park)

We have experienced a long and cold winter this year, making it nearly impossible to get outside with our wee ones, so as the days get longer and the weather becomes warmer, most of us want to be outside enjoying every moment we can! Classes run in the sun and the rain, but lucky for us, all of our FITMOM Stroller Strength locations have lots of shade to keep your babies cool and some form of covered area to protect your babies from the rain.








4. You'll meet a great community of women

One of the BEST things to come out of my maternity leave all those years ago, was the friends I made. It was through my community of moms that taught me so much about family, babies and parenting, all in a very ad hoc way. When I had questions or concerns, these were the friends I turned to then, and still do today. I'm still hanging out with these moms and we're still bouncing advice off one another (although our questions and concerns have changed quite a bit from nine years ago!). I've seen many new friendships "born" at FITMOM classes!



5. The price is right

Register before Thursday May 14th and take advantage of our Unlimited Classes for only $180+hst.   The more often you can attend classes in a week, the lower your cost per class is. You can attend any class at any location between May 11th-August 15th, 2015.  The sale ends Thursday May 14th. After that you can purchase a 10 class pass for only $99+hst.

Register today on our FITMOM Durham Website

Essentials for a great StrollerStrength class with FITMOM Durham!

I love this time of year!  The sun shines brighter, the birds chirp their singsongs to one another and FITMOM Durham gets ready to head outside for our outdoor fitness programs for new moms, babies & toddlers!  Our classes are offered throughout Durham Region in Ajax, Pickering & Oshawa. 

Whether you are new to our programs or a returning mom here are some essentials to help you make the most of our outdoor programs!

1) Get a hat.  Seriously.  You don't want sun damage to rear it's ugly head 5 years after your outdoor fitness program wraps up.  You will already be putting a hat on your baby or toddler to protect their faces from the sun, you should too mom!

2) Sunscreen.  It's a must, remember the post above regarding sun damage? I encourage you to chose a brand that is waterproof and sweat-proof, because we will get sweaty.  That's a guarantee!

3) Consider your feet!  When was the last time you replaced your footwear?  They are an essential part of your workout gear.  New shoes that are suitable for walking/running will prevent injury and keep you comfortable all summer long.

4) For your baby consider a  weather protector/shield.  We enjoy the beautiful outdoors from May-September. Sometimes it rains and your baby needs some extra protection.  Bug covers are also a great idea!  Bring snacks and water for your little one too (if appropriate).

5) Don't forget your water! Find a refillable water bottle in your house and make sure you bring it with you to each class.  Consider having one in your car too for after your workout to sip on the way home :)

 6) What if it rains?  Sometimes it does- although Mother Nature and I are on fairly good terms and over the years the rain has either been before or after the class so we were able to enjoy our class.  If it's raining we do have covered areas that we can access.  In the event of a thunder/lightning storm class will be cancelled.  Make sure you are on our Facebook Page.  Any cancellations will be announced here.

7) Take advantage of our Unlimited Summer StrollerStrength promo.  As many classes a week as you want from May 11th-August 15th, 2015 for only $180+hst.  Register online here