Fit 4 Two

Coming to Class with a Newborn and an Older Sibling

2012-03-02T11:28:00.000-08:00

No doubt about it, many parents are intimidated by the idea of working out with more than one child.

I remember my own experience easing back into fitness after my second babe. I was attending Stroller Fitness classes as a participant, pushing my Mountain Buggy Double packed to the gunwhales with snacks, diapers and a yoga mat. Fifteen minutes into my first class, I was sitting on the front nursing my youngest while passing Cheddar Bunnies to the other... a ton of work, indeed, and I wondered if I would manage to get any of the exercises in! But I stuck with it and I quickly learned to show up ahead of class to give my newborn a feeding on the park bench while my older daughter burned off a bit of energy at the playground, followed by a pit-stop & diaper change. At the beginning of class, I gave my eldest a Snack Trap full of granola and a sippy cup, while my youngest would soon doze off when we started moving. By the end of class, my eldest was happy to get out of the stroller to do her 'stretches' with the grown-ups and be a helper when I needed to attend to her little sister. It wasn't long before I was reaping both the physical and mental benefits that I so often preach as an instructor!

I've had many parents attend classes with siblings successfully, and here's what works:

Class Types? Stroller Fitness and Stroller Bootcamp are both safe options for attending with a mobile older sibling.
Try it out first! Two schedules, two sets of needs... consider trying class as a drop-in first to see what works. Contact your local instructor to be sure that the class type you are attending allows drop-ins.
Be prepared. The night before, pack your diaper bag and stroller so getting out in the morning will be that much more stream-lined.
Make it special. One very successful mom used to bring special plaintain chips for her older daughter to munch on while she worked out, and she reserved this snack as 'Stroller Fitness Only' - her 2yr old quickly caught on! This also works with special toys or new library books.
Make a day of it! Since it takes so much work to get out in the first place, plan to make the day an outing. Visit the playground or indoor play gym ahead of time to burn off the energy of an older sibling. Pack a nutritious lunch for afterwards and have a picnic!
Involve Your Child. Keeping safety in mind, let your older child be part of your workout. Let him help count out your reps, or have fun naming the exercises that you're doing. During core & stretch, encourage your older child to get down on their own 'mat' (diaper change pad, blanket, etc) and do the exercises with you - as you can see below, it's never to early to be a positive role model for your child!

What has worked for you?

Fit 4 Two tank tops now available

2012-02-28T20:09:00.000-08:00

Healthy, fit, mother, strong, beautiful, role model, active, able, informed, inspirational, powerful!

Do these words describe you?

We believe they do.

Our 2012 Fit 4 Two tank top has been a huge hit locally and we are pleased to announce that they are now for sale within Canada and the USA. Visit the Fit 4 Two shop.

Pre and Postnatal Posture Part One

2012-02-28T11:34:00.002-08:00

What do you spend most of your day doing? Sitting at a computer? Driving? Holding your child? Chances are you spend a big chunk of your day with your spine in kyphosis. In other words, rounding your upper back and jutting your chin forward as you lean over your lap top or steering wheel.

Due to postural changes during pregnancy, this kyphosis often becomes excessive. Enter baby, the kyphosis almost always becomes excessive. Holding, carrying and feeding baby required hours spend in a hunched over position and a lot of that time you are also carrying an every growing load i.e. baby.

The result? headaches, neck pain, back pain, sleeplessness and well....poor posture. We all look and feel more attractive and more energized when we stand tall.

One of my favourite exercises for preventing and managing excessive kyphosis is the low row. I like to use a resistance band because it can be used almost anywhere.

Once you have the green light from your healthcare provider, begin with 1-2 sets of 10 reps 2-3 days a week. Progress to 1-3 sets of 10-20 reps 2-3 days a week. Stand with a staggered athletic stance. Relax your jaw and neck. As you exhale, squeeze your shoulder blades together. Choose a good quality band so that the resistance is challenging enough to achieve results. Fit 4 Two uses Ripcords because they have great tension and a lifetime warranty. They are for sale in the Fit 4 Two Shop

Questions or comments welcome.

Dear Gymnasts, Dancers, Waitresses, Horseback Riders

2012-02-21T09:00:00.000-08:00

If you are or were a gymnast, dancer, waitress or horseback rider, chances are you have heard horror stories about how difficult your birth is going to be. I am sorry that you have had to endure these fear-enhancing comments. I believe that you can have an amazing birth experience. Let me explain.

Women who have spent many years with perfect posture and strong core muscles will benefit from this during pregnancy and childbirth. The number one complaint of pregnancy is low back pain. A strong core is one of the best ways to prevent and manage back pain. One of the top fears women have about childbirth is tearing of their pelvic floor and perineum. A toned pelvic floor is more elastic than a low toned pelvic floor. This means that your pelvic floor can stretch out of the way more effectively as baby passes through the vaginal canal.

So why do some women with these backgrounds have a difficult birth experience. First of all, there are many factors that effect how your labour will progress. In other words, both fit and unfit women can have an ‘easy’ or ‘difficult’ birth experience. Most have a birth experience somewhere in between. Second, it’s not the strength of one’s core that may make things difficult; it is the inability to release one’s core. If you are a dancer for example, you may have spent years with your core muscles continuously on. Then when in labour, it may be difficult to turn them off.

So what can you do to increase your chances of an optimal birth experience? Add some pelvic floor relaxation exercises into your fitness routine. When you do your Kegels, put equal or more emphasis on the release of the contraction. Practice letting go of your core muscles on demand. Lastly, do not allow the negative predictions of others to creep into your mind during labour. When those thought and fears arise, use a mantra to bring yourself back to realty. You can say this mantra out loud or in your head. Here are a few suggestions.

“I was made to do this”

“My body knows what to do”

“I am soft. I am open”

2012-02-10T19:17:00.000-08:00

Our New Fit 4 Two Tank Top Design has been a HUGE hit. As soon as our main shipment arrives we'll be selling them at http://www.fit4two.ca/ In the mean time, you can enter to win one on your local Fit 4 Two Facebook Page.

I created this design late one night when my children were fast asleep. I wanted a tank top that I felt excited to wear and that would inspire others. It looks like it's working.

5 Reasons Pregnant Women Need a Strong Pelvic Floor

2012-02-05T09:00:00.000-08:00

To prevent urinary incontinence. A strong pelvic floor prevents embarrassing accidents before and after birth.
To avoid tearing or the need for episiotomy during the pushing stage of labour. Toned pelvic floor muscles are more elastic and able to stretch out of the way so baby can pass through.
To prevent back pain and injuries. Your pelvic floor is part of your core. In fact, it is the centre of your core. It needs to be activated for your core to work 100%. A strong core prevents back pain and injuries.
To prevent prolapse. Women with toned pelvic floor muscles have a lower risk of prolapsed organs (ex. Uterus) during labour.
To rehabilitate your core postpartum. If you know where those muscles are now, it will be much easier to find them after baby arrives.

All Fit 4 Two® Classes include information and exercises that will help you strengthen your pelvic floor.

Questions and comments welcome

Winter Workouts

2012-02-04T18:01:00.000-08:00

The sun finally graced us here in Vancouver. For those who are not aware, Vancouver is famous for grey, rainy winters...so when the sun shines....we get outdoors. The sea wall and parks were packed with Vancouverites enjoying everything from cycling to ball hockey.

My friend and colleague Dee from Fit 4 Two Vancouver Westside and I started the day off with some snowshoeing up at Grouse Mountain. Just a 20 minute drive away, it is a good reminder of why Vancouver is such a great city to live in.

In the afternoon I snuck in a strength training workout with resistance bands at the park while my children played. The highlight was teaching some fellow parents how to use the resistance bands too. Perhaps we'll end up with a weekly workout while the kiddies play.

What do you do for exercise in the winter?

Prenatal Cardio – How often? How hard? How long? What’s safe?

2012-02-02T09:00:00.000-08:00

The SOGC (Society of Obstetricians and Gynaecologists of Canada) and CSEP (Canadian Society for Exercise Physiology) recommend that all healthy women with uncomplicated pregnancies do regular cardiovascular exercise.

Why?

Because research shows that regular cardiovascular exercise may prevent gestational diabetes, pregnancy-induced hypertension (high blood pressure), loss of cardiovascular fitness, excessive weight gain, varicose veins, low back pain and more. In nine years experience teaching prenatal fitness classes, I would add further benefits such as increased energy, reduced nausea, improved mental health as well as stamina for labour.

THE SOGC/CSEP guidelines are as follows:

Frequency: Up to 4 days a week

Intensity: Use a combination of

(a) The Talk Test - You should be able to produce short sentences

(b) RPE (rate of perceived exertion) – Listen to your body

Time: 15-30 minutes not including warm up or cool down

Type: Low impact endurance exercise using large muscle groups (ex walking, stationary bike, swimming aqua fitness, low impact aerobics). Avoid activities that put you in danger of falling, collisions or flying projectiles. If you were previously doing impact exercise like running and it still feels good, then it is ok to continue running. Just be sure to stay within the guidelines for frequency, intensity and time.

Questions and comments welcome.

Pregnancy & Exercise Awareness Month

2012-02-01T09:00:00.000-08:00

Let’s debunk the myths and encourage all healthy women with uncomplicated pregnancies to benefit from an active lifestyle! Fit 4 Two is celebrating Pregnancy & Exercise Awareness month with Facebook contests, prenatal information sessions and more. We are also asking prenatal healthcare providers to promote regular cardiovascular and strength exercise.

We believe that Pregnancy is not an illness…it is a state of wellness! Help us raise awareness by taking the poll on the right. Do you believe that exercise is an illness or a state of wellness?

Memory Books

2012-01-28T10:51:00.000-08:00

Those of you who know me well, know that I love to be organized. When Caden was born my mom bought him a great school memory book but when Olivia came along, I couldn't find a decent school memory book anywhere. There was only one company making them and they were based on the Ontario school system (pre-k, grade 13 etc). What to do?!

Well meaning friends suggested I scrapbook but I needed something simpler. I recently happened up Glow Baby. Their universal memory books can be started at anytime. They can be used as baby memory books, school memory books, trip memory books. Glow baby also sells an excellent meal planning book. You know I like to post about meal planning.

Click on the link below to check out all that Glow Baby has to offer. Happy organizing!

“Mom & Baby Spin and Strength? How does THAT work?!”

2012-01-25T13:26:00.000-08:00

“Mom & Baby Spin and Strength? How does THAT work?!” asked a former participant when she saw one of my Facebook posts. I have been getting that question a lot lately.

The Vancouver Parks Board Recently came and took some photos of our new class at the Creekside Community Centre and I’ll be posting them as soon as I get my hands on them. In the meantime, I’ll try to illustrate.

Imagine 10 bikes set up side by side. In front of each bike is some space, a yoga mat, and some weights. Most babes are chilling on said yoga mats or still sleeping in their strollers on the side. We warm up then go into intervals of spinning and strength training. The music leads the way.

If a baby needs mom during cardio, mom gets off the bike and does some low impact cardio holding her baby. I should note that this is pretty rare. I think the babes get mesmerized by the whir of the bikes. If a baby needs mom during strength, we help mom to incorporate baby.

Class ends with a weave of core and stretch and then we say goodbye. Moms leave with a smile because they got in an excellent full body workout. I love teaching this class and am happy to say that it is now available in Surrey, Richmond in Vancouver. Two more Vancouver locations will be added spring 2012. We will keep you posted.

Are you Ready for Fit 4 Two Bootcamp?

2012-01-24T13:30:00.000-08:00

What is a Bootcamp?

Bootcamps vary in their formats but generally speaking you can expect high intensity drills that challenge your cardio, strength, endurance, agility, balance and more. They usually expect you to commit to 2-3 days a week for 4 weeks or more and encourage fellow bootcampers to cheer each other on. At Fit 4 Two we offer two types of bootcamps: Mom & Baby Bootcamp (Indoors) and Stroller Bootcamp (outdoors).

Are you ready for a Fit 4 Two Bootcamp?

If you have already eased back into exercise and have been exercising (cardio and strength) regularly for 6 weeks, you should be ready to give it a go. Just be sure to listen to your body and consider the following….

Get the gear

A well-fitting sports bra or very supportive nursing bra is a must! Bootcamps are impact in nature and you need support. Footwear is also important. If you haven’t bought new cross trainers since giving birth, we recommend you do. The athletic shoes you wore during your pregnancy likely have a lot of miles on them. We recommend cross-trainers vs running shoes because lateral drills make your ankles more susceptible to injury. On that note….

Loosey Goosey

Don’t forget that most postpartum women still have the pregnancy hormone relaxin flowing through their bodies softening ligaments and making joint injuries more common. Breastfeeding women may continue to experience the effects of relaxin even longer. Take care during quick stop and start activities.

Hydration

Remember that by the time you feel thirsty – you are already dehydrated. Drink ½ a water bottle before, a full one during and another ½ after exercise. This is even more important if you are breastfeeding.

Hot & Cold

Warming up and cooling down is VERY IMPORTANT at bootcamps. These classes are more intense and usually include a lot of agility drills. You do NOT want a pulled hamstring or a rolled ankle.

Listen to your Body

Even if you have been exercising postpartum for a while, you need to listen to your body. Life is different now. You may still be breastfeeding, sleep is unpredictable, caring for your baby puts strain on your body etc. If something does not feel right, tell your instructor.

Have fun

Some women love bootcamp style classes. Others prefer a typical fitness class. If you try a bootcamp and don’t like it, talk to your instructor about switching back into Fit 4 Two Mom and Baby Fitness or Stroller Fitness.

2012-01-21T12:55:00.002-08:00

I am very excited to announce our new blog design. Thank you to Becca at Jumping Jax Designs for doing such a great job.

Meal Planning - Reduce Stress and Eat Healthier

2012-01-02T11:00:00.000-08:00

Meal planning is the ideal way to make sure you are getting variety in your diet. It helps you avoid eating processed foods and eating out. It saves time and money...and reduces stress in the home.

I often post about meal planning but the feedback I get is that people don't really know where to start. I recommend focusing on dinners. To make it even easier, I have included my weekly meal plan for January.

Things to note: We are not vegetarians. My meals plans are a compromise between my children and I. Mondays and Tuesdays are out busiest after school days so heating up homemade soup and putting taco ingredients on the table as doable in less than 15 minutes. Extra Monday soup and Thursday chili will be for my lunches. I shop Fridays but do pick up some fresh bread for Monday soup night. We are not fruit at dinner kind of people. We eat it as snacks throughout the day.

Sunday Dinner
Roast Chicken
Roasted veggies
Rice
(make stock and Monday soup)

Monday Dinner
Chicken and veggie soup
Yummy bread

Tuesday Dinner
Taco Tuesday with shredded chicken, lettuce, cheese, salsa

Wednesday Dinner
Salmon
Couscous (use chicken stock)
Steamed broccoli

Thursday Dinner
Crock pot chili

Friday Dinner
Chicken strips
French fries
Veggie plate

Saturday Dinner
White fish
White sauce
Pasta
Veggie plate

Clinically proven to help babies and toddlers get a better night’s sleep

2011-11-16T15:04:00.000-08:00

A new Johnson and Johnson marketing campaign claims that their “3-step night time routine is clinically proven to help babies and toddlers get a better night’s sleep” I keep hearing it on the radio and felt compelled to investigate.

Step One: Bathe baby with Johnson and Johnson Bedtime Bath

Step Two: Massage baby with Johnson and Johnson Bedtime Lotion

Step Three: Quiet time

We all know what a difference a good bedtime routine can make with babies, toddlers and children. In fact, bath + massage + quiet time is an excellent bedtime routine. But what about the need for including Johnson and Johnson Bedtime products? I wanted to know more about this clinical trial.

I called Johnson and Johnson USA and the customer service agent I spoke to told me that I had to get the information from Johnson and Johnson Canada. After being on hold for 15 minutes, an American answered the Johnson and Johnson

Canada

line. I’m on hold again while he attempts to get me the information I asked for.

While on hold, I am researching these two Johnson and Johnson products on Skin Deep. The Skin Deep website endeavours to gather information about a variety of personal care products and rates them for toxicity. For the sake of simplicity, a low number is good and a high number is bad. In our family, we aim for a rating of 0-2 on our personal care products.

Johnson and Johnson Bedtime Bath is listed as a 4, so a moderate hazard. A closer look shows ‘allergies and immunotoxicity’ to be the main issue. I should note that this product is also tagged as having limited data. In other words, Skin Deep gave it a rating but the rating would be more accurate if they had more data. Johnsons and Johnson Bedtime Lotion scored a 5, so is considered slightly more of a hazard than the bedtime bath.

In comparison, a warm bath with one drop of essential lavender oil mixed with a tablespoon of grape seed oil has a toxicity rating of 0 and a massage using grape seed oil also has a toxicity rating of 0. I’m going to go out on a limb and assume that at the end of the day, the natural choice would also save money. A bottle of essential lavender oil will set you back about $10 and last you about a year. Grape seed oil costs around $5per 750ml and stays fresh for about 6 months. I should add that both these effective products have multiple uses and can be purcahsed at most grocery stores.

35 minutes later…news for Johnson and Johnson. No one on their customer service team can tell me which clinical study is being referred to the Johnson and Johnson 3-step night time routine marketing campaign. After much insistence, I got them to open a file for my query and I am supposed to hear back within 5 business days. I’ll keep you posted.

Oh, and in case you are wondering about my motivation: I am a certified infant massage instructor and I teach fitness classes for new moms. I am also a strong supporter of informed choice. New parents need to know how to get information about baby care products so that they can make informed choices. I hope that this post will encourage parents to check out www.skindeep.org and question that they are putting on their baby’s skin.

Mamanista to the Rescue!

2011-10-07T12:54:00.000-07:00

Monday: Black lululemon still pants, aqua lululemon tank, black karma zip up
Tuesday: Black lululemon capris, green tank top, black karma zip up
Wednesday: Black lululemon capris, t-shirt, black karma zip up

You get the idea. Vancouver was recently voted the 3rd worst dressed city in the world.  Poor lulu took a lot of flack but we mainly got this embarrassing title because we dress too casually. More specifically, we tend to wear yoga pants everywhere we go.

As a fitness professional and busy mom of two, I am guilty of letting my fall and winter wardrobe turn into a workout wardrobe. As I did the traditional summer/fall closet change up I realized that I had almost nothing to wear (aside form lulus) for the next 6 months. Now that both kids are in school and I actually have time to make more of an effort with my appearance, I decided to take action.

Mamanista to the rescue! Mamanista founder, Kelly Henry, is the most 'personal' personal stylist I know. She treats each person as a unique individual with unique needs. She mamanista'd my closet and took me shopping spring 2010...here is my testimonial from the mamanista website

"When I met Kelly for our shopping day, I realized that she had pre-shopped and put several item on hold. We simply whisked into the stores and headed straight to the change rooms. It was brilliant. I’m a mom, efficiency is better than chocolate.   Kelly really understood my style and found me pieces that made me feel like me…..but a more put together me. Kelly pays attention to the details. Her tips on hem lengths, jewellery and hair accessories have really helped me pull my look together. I can’t stop telling everyone how fantastic my mamanista experience was. I am a busy self-employed mom of two. For me, time is money. Kelly’s efficient style was worth every penny. Even if I had the style knowledge and flair that she had, I would never have been able to do what she did in the time she did it. Thank you Kelly!"

I should note that Kelly is also my friend, a past Fit 4 Two participant and my hair stylist.  As such we are combining a girls weekend with a styling weekend in the U.S.A. Armed with a shopping list, we are heading south for a two-day wardrobe overhaul.

I have been telling people about Kelly's amazing services for years but this time I am going to document the experience on my blog, facebook and twitter so that you can see her in action.

Until next time.

Fit 4 Two Postnatal Fitness & Nutrition Journal

2011-10-01T15:58:00.000-07:00

214 pages
Postnatal Fitness Guidelines
Postnatal Nutrition Guidelines
Monthly Goal Setting
Weekly Meal Planning
Daily Fitness & Nutrition Tracking

$13.39 + tax
Includes shipping within Canada.

Diastasis Recti (Abdominal Separation)

2011-09-13T11:44:00.000-07:00

Diastasis Recti (DR), often called abdominal separation, occurs in up to 50% of pregnancies in the 3rd trimester. It is when there is stretching of the fascia (Linea Alba) that runs vertically between your right and left rectus abdominis muscles. DR usually occurs in the third trimester when your growing uterus puts the most strain on your abdominal muscles.

DR does not usually cause pain locally, but it may lead to back pain, pelvis pain, and pelvic floor dysfunction. The good news is that it can usually be rehabilitated post partum.

How do I know if I have it?
We recommend asking your healthcare provider to check for you. She will ask you to lie on your back with your knees bent and feet flat on the floor. You will raise your shoulders off the ground like you are doing an abdominal curl. She’ll then use her fingers to feel for both sides of your rectus abdominis and measure the gap in between. A gap of 3cm+ at the umbilicus or 1cm+ above or below the umbilicus, is considered Diastasis Recti.

What causes it?
DR in pregnancy is caused by increasing pressure on the abdominal wall. Why do some women have DR and others do not? Postulated reasons include: genetics, pregnancy hormones and rapid/excessive abdominal growth. It is important to note that having a strong core does not cause DR. Some practitioners believe that a strong core may actually prevent DR.

If you are pregnant, and you DO NOT have DR
Continue doing exercises for all your core muscles: pelvic floor, transverses abdominals, erector spinae, rectus abdominals and obliques. There are many benefits to a strong cure during pregnancy.

Please note: If you are 16+ weeks pregnant, supine (lying on your back) exercises should be done on an incline (head higher than your lower body). This is to avoid putting too much pressure on the vena cava which may cause dizziness.

If you are pregnant and you have DR

1. Avoid abdominal exercises that put strain on the rectus abdominis. Ex. Abdominal curls, v-sits, boats and front planks.
2. Focus on pelvic floor and transverses abdominal exercises to prevent discomforts and prepare for post partum recovery. Pelvic floor lifts (Kegels) and baby hugs are good choices.
3. Choose mindful movement strategies. Ex. When laying down, roll over onto your side and use your chest and arm muscles to bring yourself to sitting.
4. Prioritize your mind-core connection during pregnancy so that you will not be starting from scratch post partum.

If you think you have DR post partum

Ask your healthcare provider to assess your separation at your postpartum visit(s). If you have DR, ask your healthcare provider or certified pre and postnatal fitness specialist for guidance in healing your separation.

If your abdominal separation persists, ask your healthcare provider to refer you to a physiotherapist who is specializes in postpartum health. Your local Fit 4 Two instructor can also give you a list of suitable physiotherapists.

It is important to note that doing exercises which engage your rectus abdominal muscles (e.g. abdominal curls), may worsen DR and lead to other problems. Take the time to get strong from the inside out.

Fit 4 Two® offers a specialized postpartum core rehabilitation class called Tummies 4 Mommies. This class is beneficial from postpartum women with or without DR. Other classes that are suitable include: Fit 4 Two® Mom & Baby Fitness, Mom & Baby Aqua Fit, Stroller Fitness, Fitness Fusion and Yoga.

Fall is my January 1st.

2011-09-03T12:03:00.000-07:00

I love fall. Fall is my January 1st.
Here is what I am most excited about for fall 2011:

Tummies 4 Mommies & Infant Massage Combo at Exhale Studio in Yaletown. This is one of my favorite classes to teach so I am very thankful to have finally found a facility.

Nadia! Fit 4 Two Alumni, Nadia Hovan Mear, has spent her spring and summer working hard to complete her group fitness and pre & postnatal fitness specialist certification as well as training to teach several Fit 4 Two class types. Nadia will be teaching Mom & Baby Fitness at Coal Harbour Community Centre and subbing for both Pilar and I. A warm welcome to Nadia.

Nadia doing what she loves - stretching.

Nadia's Baby Veronica and her boyfriend Ethan...in the early days.

Staying outdoors until the end of September. Yahoo for fall in Vancouver! Check out our fall class schedule.

Love those Vancouver Septembers.

Always Learning

2011-07-18T13:39:00.000-07:00

One of the great things about being a fitness professional in Canada is that our provincial registering body requires us to earn 16 CECs (continuing education credits) every 2 years. Why do I like this? Because I believe that when we stop learning we stop living.

I continue my education with enthusiasm! It makes me a safer, more effective instructor. It keeps me motivated and inspired. I also love sharing my knowledge with others.

I recently had the privilege of attending Rachel Seay’s Indoor Cycling Certification Program at Inner-Fit Studios. What amazing day! I ran into another Fit 4 Two Instructor as well as my daughter’s former Jump Gymnastics teacher and an old workmate from my ESL teacher years. Small world. After a solid foundation, we learned how to set up the bikes and hopped on for an afternoon of class planning ideas. You could tell that Rachel had been doing this for a long time and that she LOVED it. From her unique drills to her black lights, Rachel had us inspired from start to finish. If anyone is looking for an indoor cycling course and certification, I would highly recommend checking out Inner Fit Studios.

If you are a new mom looking for an indoor cycling class, Fit 4 Two is launching Mom & Baby Spin and Strength fall 2011. Be the first to know when and where by signing up for our newsletter.

Next up: Zumba! I have been teaching 32 count 128-135 BPM hi/low at my classes for way too long. I want to boogy! Zumba is fun alternative to traditional hi/low and I like the way the music is used.

I am also dragging by friend ‘S’ along. We used to teach at the old YMCA together back in the early 2000s. Then I had a baby, they knocked down the YMCA, she married a Venezuelan and life went on. She is back living in Vancouver and I have convinced her that she would make a fabuloso Zumba instructor! To be honest, she really would. So now we are all geared up for a road trip down to Gig Harbour WA. We hope to sneak in some SUP (Stand UP Paddling) while we are there too.

Hasta Luego!

What SUP?

2011-07-15T16:10:00.000-07:00

I heart SUP! What SUP? It is STAND UP PADDLING. I borrowed the photo you see here from the girls at SUP Vancouver because that’s who I tried it with and I think they rock. Besides, my friend ‘S’ and I were having so much fun that we forgot to take our own darn photos.

Five Things You Need to Know About SUP.

You do not need to wear a bikini. You can where whatever you like and if you get wet, change after. I wore a tank top and shorts. P.S. You have to wear a life jacket.
You may never fall in. Seriously. I didn’t fall in but my dear friend ‘S’ did. Kinda my fault though. At least 50-50.
YOU can stand on a SUP board. If you go to my classes, envision me trying to lunge and talk at the same time. It is no secret that I am not blessed in the balance department. You should have seen me on the SUP board! I was a warrior! Roarrrr!
It is an awesome workout for desk jockeys and new parents. It targets the posterior muscles of the upper body (rear delts, triceps, back), the core and the thighs. These are the muscles that do diddley squat all day while you hunch over your computer or parent your baby/tot (feeding, holding, cuddling, carrying). SUP creates postural balance as it strengthens the back and lengthens the front. All that core activation is a bonus.
I’m going again and there is one spot left. We booked Stand Up Paddle Vancouver for an evening excursion Thursday July 21. They can take 5-6 and we are 5. We are meeting at the beach at the Maritime Museum. Drinks and snacks after at the Hurricane Grill in Yaletown. If you want that coveted spot, RSVP on our Facebook event.

Why Meal Planning Works and How to Get Started

2011-07-03T22:45:00.000-07:00

Why Meal Planning Works

Meal Planning Saves Time
No more wasting time wondering what you are going to make for dinner, making daily trips to the market etc. A good meal plan should mean just one main weekly shop and one quick trip mid week to top up your supply of fresh fruits and vegetables.

Meal Planning Saves Money
When we don't meal plan we end up eating out more, grabbing expensive snacks on the go and doing multiple grocery runs. Because we don't have a plan, we end up buying even more impulse items at the store. It is a viscous cycle.

Meal Planning = Weight Loss/Maintenance
When you meal plan, you are not likely to 'plan' an unhealthy meal. Instead you will be thinking about food groups, variety and nutrition. You are less likely to eat high fat/sugar convenience snacks. You are less likely skip meals and overeat at night. You are less likely to order in. You are less likely to eat dinner late at night. You get the idea.

Planned Meals Taste Better
They do. They really, really do. When you take the time and effort to plan your meal and are successful achieving your goals… everything tastes better.

Meal Planning Decreases Stress (especially on the home front)
Most couples, especially couples with children, argue about ‘what’s for dinner?’ several days a week. Life is to short.

How to Get Started

1. Is your partner on board? If yes, fantastic. If no, let it go and carry on. Life is short and you matter.

2. Choose one day a week to do your meal planning and stick to it. Make sure you can go grocery shopping the same or the next day. If possible, alternate who shops each week.

3. If your kids are old enough, include them in the meal planning. Most kid’s eating habits improve when they are part of the decision making process.

4. To save even more time, try a cook book with weekly dinner recipes and accompanying shopping lists. I like ‘Cooking for the Rushed’.

5. Post your meal plan where everyone can see it and assign responsibilities. Ex. She cooks. He cleans up.

6. Talk about it. Yes, it is posted for all to see but don’t assume everyone is reading it. Talk about the next day’s meal plan the night before and mention it again in the morning. Prevent conflict and foster positive results.

7. Don’t give up if you ‘mess up’. Just re-evaluate the plan for the week and keep on trucking.

8. Tell others that you are meal planning. You can expect plenty of encouragement.

Can Exercising Together Improve Your Marriage?

2011-02-14T18:57:00.000-08:00

Absolutely. Here’s how.

Happiness – Exercise improves mood. This is a scientific fact. Do you enjoy your partner’s company more when you are happy or sad? Does your partner appear more attractive to you when you are feeling up for feeling down? Now imagine that both you and your partner have the opportunity to feel happy and motivated at the same time.

Intimacy – From what my clients tell me, three common libido killers are stress, fatigue and body image. Want a cheap, fast fix with no negative side effects? Exercise! An active lifestyle reduces stress, increases energy and makes us feel better about our bodies.

Couple Time – If you have ever read a book about successful relationships, they’ll tell you that you MUST find something to enjoy with your partner that is not related to your kids. I recognize that you are busy and tired…and that your kids need you…so why not feed two (maybe three or four) birds with one hand. Find a physical activity that you both truly enjoy and make it a habit. Make it something that you cannot live without. A non-negotiable. Added bonus? Your kids will come to admire you for it.

A Common Goal – Many frustrated couples site having no clear and common goals as a major reason for relationship dissatisfaction. Whether your relationship is strong or needs some work, having a common goal may make you feel more connected to your partner. Tip: When setting a fitness goal together, make it a SMART goal. Sustainable. Measurable. Attainable. Realistic. Timely. Ex. We are going to work with our trainer every Saturday at 10am.

Putting Theory into Action – If you are unsure how your partner will react to this idea, maybe send them this or a similar article to read ahead of time. Then schedule a time to discuss your plan. Choose a time when you are not typically tired or distracted. Talking ‘after the kids go down’ doesn’t work for most couples. Make a lunch date, even if that means calling in a favour or paying a sitter. Brainstorm activities that you enjoy and try to find a common ground. If you cannot seem to find an activity that you both enjoy, make a compromise. For example, if you enjoy long power walks and he prefers cycling, alternate activities. This gesture communicates love and respect. Once you choose your activity, SCHEDULE it in. If there are obstacles, find ways to overcome them. Your marriage is worth it.

Worth Mentioning – It is not uncommon for one person in a relationship to suggest a ‘group’ activity like hiking with another couple. This can make the other person feel frustrated or even rejected. If this happens, try not to take it personally. Instead, remind your partner that your goal right now is to spend time as a couple. Perhaps offer to revisit the idea after your have established your partner exercise routine.

Give it a try and report back. Let me know how it goes.

(Original article in the momcafe's February Newsletter)

Inhale or Exhale? Breathing Through Pelvic Floor Exercises

2011-01-28T20:51:00.000-08:00

How do you breathe when you do kegels? Do you inhale as you lift or exhale as you lift? The good news is that there is no wrong answer.

There are many reasons why we invest time and energy into our pelvic floors during and after pregnancy. How you breathe, depends on your purpose.

If you purpose is to strengthen your pelvic floor in order to avoid back pain, reduce incontinence, reduce your chances of tearing/having an episiotomy and avoid prolapsed organs, then you want to exhale as you engage.

Why? Three Reasons.

Reason #1: Think about strength training in general. You inhale to prepare and you exhale as you perform the hard part. Well, your pelvic floor is a sling of muscles too. Using your breath in this way will give you more power to lift, hold and therefore strengthen your pelvic floor muscles. Remember, toned pelvic floor muscles are more elastic so are better able to stretch out of the way as baby is born. All things being equal, toned pelvic floor muscles = less chance of tearing or need for an episiotomy.

Reason #2: If you are currently 3+ months pregnant, let me ask you this… Do you have extra space in your abdomen right now? I’m guessing the answer is ‘no’. As your uterus grows is displaces all of your other organs and puts excess stress on your pelvic floor, blood vessels, nerves and more. When you inhale your lungs fill with oxygen and your diaphragm pushes downwards. Trying to effectively lift your pelvic floor while you have significantly less space and your respiratory system is sending pressure downwards is counter productive.

Reason #3: It promotes healthy breathing. Our bodies naturally expand as we inhale and contracts as we exhale. Watch a baby breathe. Having healthy breathing patterns is integral to your health and is a fantastic tool for dealing with the sensations of labour as well as the stress of being a new parent.

If your purpose is to learn how to/practice relaxing your pelvic floor and perineum for the pushing stage of labour, then you want to add to your core training routine. Let’s explore inhaling as you engage and exhaling as you relax.

Why? Two Reasons.

Reason #1: Have you ever been to a yoga class and they ask you to tense one muscle group and then release it. Try it. Tense your glutes for 5-10 second and then release. What do you notice about your breath. You probably inhaled briskly then held you breathe as you tensed and then exhaled thankfully as you relaxed. Just as releasing tensions allows us to breathe, breathing allows us to release tension. This can be a fantastic labour preparation tool.

Reasons #2: Women with backgrounds in dance, gymnastics, horse back riding, waitressing, piano etc have often spent their whole lives with their pelvic floor and transverse abdominis muscles on all the time. Some of these women find it easier to relax their pelvic floor if they are exhaling as they relax.

My 2 Cents

During your 1^st and 2^nd trimesters, focus on engaging on the exhale. This might take some time to learn but will serve your body well. As you progress into your third trimester, continue with engaging on the exhale but giving more attention to the relaxation phase. Honour the release as much as the lift. Begin adding (not replacing) some pelvic floor work where you engage on the inhale and relax on the exhale. Again, focus more on the relaxation stage. Notice what works best for you when it comes to releasing your pelvic floor and softening your perineum. Let this body awareness empower you during your childbirth experience.

so far so good

2011-01-06T19:17:00.000-08:00

One of my goals for the Christmas holidays was to get out to some fitness classes as a participant. I extended that goal to attending at lease one fitness class a week in January and so far so good. This week I made it out to a power yoga class. I am not really a ‘power’ yoga kind of girl but the time was right and I figured I could modify as needed. Lucky me! The instructor changed the format to a nice gentle, winter, restorative yoga class. Yummy.

While I enjoyed the class I felt myself wanting to twist more. In fact, it was really distracting me and taking away from my practice. I finally had to just do some twists on my own so that I could join back in with the group and truly be present. So why the intense desire to twist? Twisting has many benefits. One of them is releasing toxins from our organs. After a season of much indulgence, this makes sense. In fact, when I am twisting, I can actually feel this happening. I know that sounds ridiculous but I really do. Psychosomatic or not – it feels fantastic.

Check back soon for some photos of gentle yoga twisting postures.

My Favorite Week to Workout

2010-12-27T17:58:00.000-08:00

The Christmas hiatus is one of the only times when I have a significant chunk of time to (a) rest my overuse injuries (an all too common career side effect) and (b) go to other instructor’s fitness and yoga classes.

With my rotator cuffs feeling more stable and Christmas all wrapped up, I am in the midst of my favourite week to workout: the week between Christmas and the New Year. I have a flexible work schedule, unlimited childcare and most fitness centres are still relatively quiet. Today I attended a restorative yoga flow class at the Downtown YWCA. Tomorrow I’m checking out a colleague’s body ball class. Attending classes as a participant allows me to listen to my body, push myself when appropriate and learn new ideas. I LOVE it!

As some of you know, I have reduced my teaching schedule for 2011 so that I can (a) be the mom I want to be and (b) set a better example for my participants. As supportive as everyone was, you must have wondered about my teaching ‘one-armed’ for the last few weeks of the fall session. As part of this change I resolve (you knew that was coming) to attend another instructor’s class once a week January-March. Hold me to it!

What are going to do for exercise this week?

Teaching Yoga in Cancun

2010-12-15T18:37:00.000-08:00

Hola! This week I am teaching yoga at Dreams Cancun. What a fabulous gig! If you are a fitness or yoga instructor, check out http://www.fitnessprotravel.com/ As I roll out the mats under the coconut trees each day at 10am and 4pm, I wonder who I will meet. So far I have made new friends from Montreal, Boston, New York, Mexico City and St. Louis.

My children love the Explorers Club, the World Café and the beach. We have made fast friends with many other families, which makes the whole experience so much richer. The 2 hour time difference means the kids can stay up until 10pm for the entertainment (Livy loved the Mexican Folkloric Dancers and Caden is stoked for tonight’s circus) and then sleep in very nicely. The verdict: 2 thumbs up!

Hasta Luego mis amigos.

Living in the Moment

2010-11-20T22:01:00.000-08:00

As a fitness instructor for pregnant women and new moms, I am constantly aware of practising what I preach. I am not just talking about being fit, I’m a talking about taking care of myself, my relationships and being the mom I want to be.

One blessing/challenge I face in my career is living 'in the moment'. Here’s the deal: When I am at class, or enjoying the many benefits of coffee and social time after class, I am 100% in the moment. I am totally sincere and completely present. When I am at my laptop doing admin I am usually working on the next season already. It puts me in mind of my retail days at ‘boot-boot-boot-bootlegger’. I can still smell the slightly toxic scent of the plastic wrap surrounding a fall coat while I wondered allowed, “But its July?!”

I had the pleasure of attending the CanFitPro Fitness Conference at the Vancouver Trade and Convention Centre today. What a fantastic event! I love fitness conferences for getting new ideas (I can’t wait to try out some new TWIST Conditioning ‘Grid’ drills at SBC), networking (I met Dr. Genieve Burley, chiropractor on the West Side who specializes in pre and postnatal) and learning how to take better care of my body (I’m looking forward to the benefits of my new Travel Roller™)

At each of the four workshops I attended today, and I had to use all my willpower to put my pen down and just be present. Listen. Watch. Feel. Absorb. I think it is safe to say that I achieved a present state 75% of the time…which is darn good for me. One of the presenters joked that fitness professionals, as smart as we may be, have the attention span of gnats. I’m hoping that what he was trying to say was that we are so enthusiastic about the possibilities for the future that we sometimes have to remind ourselves to relish in the present.

When I got home from the conference, I left all my notes and ideas at the front door and had a ‘big bed cuddle’ with my kids. To be honest, it wasn’t even a conscious choice. I just missed my kids. They are both asleep now and I find my mind wandering back to the future. I think I’ll let it. I do have some good ideas to put into class plans for next week. After all, being prepared means I’ll be better able to be 'in the moment' while I am teaching.

Welcome!

2010-11-20T21:44:00.000-08:00

Welcome to my new blog! Well meaning friends and colleagues are forever asking me, “Why don’t you have a Fit 4 Two blog?!” My usual response is, "Sure. I’ll work on that in my spare time." Those who know me well enough know that this response is slightly sarcastic. I’m raising two young kids by myself M-F and running a pre and postnatal fitness business. Although I love both of these roles beyond words, my time is definitely precious. So you might be asking, “Why the blog now?” I did not magically find more time in my day nor did I sell my children to the circus. What I did do was delegate some of the tasks that others can do (sometimes even better than me if you can imagine) so that I can make room for some of my other passions, like writing.

So what will I write about? Of course you can expect posts on pre and postnatal fitness but you will also find posts on being a mom, urban living and sustainability. I might rant about losing my children’s school playing field for 10 months due to the Olympics or the fact that I had to get a piece of glass dissected from my foot. I will say the word Vagina. I teach prenatal fitness. It goes with the territory.

I hope you enjoy visiting my Fit 4 Two blog and welcome your questions and comments.