Archive for the 'Fitness' Category
This largely depends on what your goal is and if you are still pregnant and/or breast feeding. I used to be a huge advocate of eating 5-6 times daily until I realized it just isn’t feasible for most people, especially moms with abundant schedules. I have found no matter how good a plan is in theory, if you cannot stick to it, who cares how good it is.
Generally, and there are exceptions always, if you are trying to burn fat, you should eat 4 times daily with at least two of the meals coming from whole food sources and possibly two in shake form for convenience and adequate protein intake. Moms are busy(or abundant as I like to say) and I have found personally shakes are a miracle.
Protein is the most thermogenic of all macro-nutrients which means it takes a lot of energy to be broken down which is good. It also happens to be the most important macro-nutrient for human life. Everything in your precious body is made of it, right down to your DNA so you need to get enough. Make sure you get a serving of it at each meal and no, peanut butter is not a protein. You need at least 20-30g per serving of high quality absorbable protein. Read the rest of this entry »
Well let’s just take a quick gander, shall we??
There are a LOT of trends buzzing around these days but not too sure how many of them are what I would consider mom “friendly”. Correction; new mom friendly.
However, whether a lot of these trends are for new moms or not, there can become a point where almost anyone can do them as long as they do their groundwork first. You want to be sure to rehab any diastasis or pelvic floor issues and stabilize so you have a strong foundation to build on.
Now these trends go anywhere from army style boot-camps and obstacle courses to dancing or just feeling sexy again. But they all kick butt. It just depends on what your taste of the month is. Read the rest of this entry »
As a trainer I see injuries happen day to day that can often be prevented. Listed below are few steps that I implement in all my client programs and that you can follow in-order-to prevent an injury from happening or reoccurring.
Creating a Foundational Exercise Program
Approaching exercise at any time must be done first with an assessment. This assessment would evaluate your present fitness state. After having a baby, there can be little or a lot of difference from your pre-pregnancy state depending on whether or not you exercised during pregnancy.
This assessment should be completed through a series of exercises that set a value and correlate to your body. Such exercises would include, squats or wall push ups because these exercises are functional to our daily lives. I specifically look for proper execution of the movement and the muscles endurance (how long or how many can be performed before your body starts to compensate). These exercises would be retested at a later time to see the muscular adaptions that your body has made. This will allow you to make changes to your exercise program to continue on your fitness journey. Read the rest of this entry »
Before I begin to review some examples of the benefits of cross training, let’s first define what Cross Training is.
Cross Training refers to training your muscles in a variety of ways to improve overall performance. So whether you are pregnant or a new mom, cross training is ideal so you can “train” for the various activities ahead.
So, what are the benefits of Cross Training and why should we incorporate them into a fitness program?
First and foremost, cross training reduces the risk of injury and this is music to any (especially a new) moms ears. If you consistently perform the same routine on a regular basis, you are basically working the same muscle groups over and over. As a result, you are actually adding more “stress” on the muscles which can result in repetitive strain or overuse. By Cross Training, you can reduce the amount of stress that can occur on a specific muscle group because by doing different activities, you use muscles in a slightly different way.
So if you have a mummy tummy, a pooch or roundness right around your belly button that’s bigger at night than in the morning, there is a pretty good chance it’s more than just those wings and beer you had last night. The most common cause of this post-delivery belly is a condition called diastasis recti, or in lay mans terms, separation of the rectus abdominis.
If you have been reading my blog for a while, you know I am more than just a personal trainer, but more an educator when it comes to what happens to your body both during pregnancy and postpartum. I am basically here to tell you the sh*t no one else does so you can feel confident knowing what you can and can not do when it comes to fitness pre and post.
So for all of you who may know (or not know, but suspect) that you do have diastasis recti, know this; you are very NORMAL as this affects approximately 85% of FIRST pregnancies. Some physiotherapists, however, would say it’s more like 95% because if your abdominals have separated at all, that’s a diastasis. I mean, before, your abdominals weren’t separated, right? (or were they?) Read the rest of this entry »
So you’ve fallen off the horse and now you have to get back on before it’s too late and the more time passes the harder it becomes to get back on. It’s not just about your motivation either. If you wait too long, scar tissue can form and other injuries can follow. And if you’re a mom, injuries are the LAST thing you need.
Now if this is you, let’s hope you have been seeing a certified health care provider such as a physiotherapist or chiropractor for treatment and doing the exercises they gave you. If you haven’t, that would be a good start.
Whether it’s been a few weeks, a few months or a few years, the best start would be easing into your workouts so you don’t get re-injured or create a new injury as a result. Going too hard, too fast is just asking for trouble. Read the rest of this entry »
I have been an avid fitness runner for 14 years. During both of my pregnancies I stopped running the first time because I was overcautious, and the second time because it caused bleeding at 14 weeks. We runners tend to be hyperactive A-type personalities who are a bit obsessive about the sport. We can’t wait to get back to running after baby!
Recovering from my first pregnancy I hit the streets again after 6 weeks. I remember my hips killing me but I trained through it. I shudder to think of the state of my postnatal body returning to the sport before it was ready, but still I trained up to my first half marathon at 3 years postpartum.
It makes me giggle sometimes when a client will comment on how “good” I look or how “full of energy” I am. Hey…don’t forget, looks can be deceiving but then I do have a few secrets up my sleeve.
Like every mom on the planet, my days are filled with schedules, routines and lack there of. As much as I try my best to prepare, life still throws me curve balls to keep me on my toes. Having said that, if something does come up out of the blue, I try my best not to panic because we all know what that does; it only creates more panic and the domino’s begin to roll…
Now although we would love to control the way the universe works, there are somethings that we just need to put out there and let things fall where they may. However, we DO have a choice on how good and energetic we feel so we are better prepared for nature’s surprises. Read the rest of this entry »