Archive for the 'Postnatal Wellness' Category
If your little ones aren’t on a schedule you could be one of those new parents that are slowly losing your marbles. Trying to adjust to having a newborn could be quite taxing, let alone having two babies.
Developing a twin baby schedule allows for an, easier daily routine and your twins will thrive from this day to day.
In the early days and first few weeks after birth, your pediatrician may require a record of your babies daily feeds and diaper output. Shaping a schedule will help to eliminate some of the unavoidable stressers that come along with this.
When establishing a routine remember that all babies are different. Your twins may be alike in many ways, but you may also have one textbook baby and another infant who is extremely unpredictable and higher needs. The goal is to be mindful that your babies need structure, and they always like to know what is coming next. Read the rest of this entry »
Pilates is a form of exercise that was created by Joseph Pilates in the early 1900′s. Pilates believed that life-style, bad posture and inefficient breathing contributed to poor health, so he created a series of exercises to: teach awareness of breath and of alignment of the spine, and strengthen the deep torso and abdominal muscles. Pilates called this method “Contrology”, today we know it as Pilates.
Pilates is a great compliment to any exercise program or as a stand-alone fitness regime. The first and most important principle of Pilates is breathing. Breath is the essence of life and yet so many people breathe inefficiently. We run around all day stressed out at work, preparing meals for the family, taking kids to piano lessons or soccer or ballet. Just grabbing 5 minutes a day by yourself to focus on breath would be beneficial. Read the rest of this entry »
As a nutritionist, the most challenging part of my job is simplifying nutrition to my clients. Clients expect me to present them with a mathematical equation to follow, a restrictive unpalatable meal plan removing eggs, grains and meat and costing them a fortune. Instead, what they find is a breakdown of the basics of health, food and cooking in a way that makes, not so common, sense.
Take one of my favourite recommendations, to make your own soup stock. This simple, un-glitzy and cheap as chips suggestion may seem small and insignificant, but is one of the most incredible things you could do for you and your family’s health. The effects it will have will rival ANY over-priced packaged nutrition product, past, present or future. I’m serious! This is the best of the best, the cream of the crop.
Stock contains the most life nourishing minerals in a form the body can absorb effortlessly, including:
- Calcium (for our bones of course)
- Magnesium (for our muscles and heart)
- Phosphorus (for bones, teeth and energy production)
- Silicon (to make elastin and collagen for hair, bones and skin)
- Sulphur (for collagen, skin and blood vessel formation) Read the rest of this entry »
It’s something a personal trainer hears (and see’s) time and time again. A person who complains about the endless times they have joined a gym, started an exercise program just to hit a wall a few months down the road.
Hitting a wall is exactly what it feels like when you hit a plateau; the edge or the point of no return when you have created a disciplined routine and schedule that you do time and time again but the scale stops moving the the changes….well, what changes?
So it’s no surprise that people become frustrated and quit because the road to fitness seems so much farther away than it did when they first started. I mean when you go from not moving to moving, of course you are going to see some changes. But guess what….if you want to continue to change, your program and mindset has to change too.
Plateaus are the leading cause of “drop outs” and why the gyms are half empty 3 months into the new year. If you stop seeing results, then you stop becoming motivated. No motivation = no success.
It’s quite easy.
So here are the 3 biggest causes of plateaus when it comes to fitness goals. Take note so you don’t follow suit. Read the rest of this entry »
Why do we need to do strength training? Why not to do only cardio and eat right? A lot of women are scared to strength train because they think it will make them bulky and make them look like men. This is one of the biggest misconceptions out there and continues to deter women from the weight room. Strength training is important for an overall fitness program. If you want to reduce body fat, increase muscle mass and burn calories more efficiently than strength training is for you!
Lets talk specifically about strength training for moms. Why is it so important?
Women often neglect the upper body workout, but we are born with less upper body muscles than men and we need them for not only lifting the children but toting laundry, hauling groceries and hefting garbage.
Back problems are among the most common ailments and many problems start during pregnancy. A lot of back injuries result from misuse of the back when other muscle groups should be doing the work, therefore moms should strengthen the muscles that support the back.
Another area that is very important to strengthen are the abdominals. Every woman who has given birth is anxious to get her tummy back into shape. But having a flat stomach for looking better in a bikini should not be the only reason. To strengthen the core will help to strengthen the lower back. It will help to prevent the abdominal muscle separation and prolapse of internal organs. Read the rest of this entry »
While sitting down with your family for breakfast to a bowl of steamy oats or poached eggs and vegetables would be the ideal way to start each day, it isn’t exactly realistic for busy moms and families who often find themselves rushing out of the house in the mornings in a mad dash to their day.
But before reaching for that nutritional devoid cereal or toast, in the same amount of time you can prepare a delicious fast food breakfast at home that you’ll feel great about and will keep you energized, your blood sugar balanced, and you satisfied until lunch.
Stock up on a few pantry items to ensure you never leave the house without an ultimate breakfast you feel great about!!!
Protein: Whey, hemp, pea, chia; whatever you protein preference is, make sure to get a heaping scoop of this in your shake if you want to keep full and your blood sugar stable until morning snack time or lunch. Plain Greek yogurt is a great source of protein in addition to or in substitution of the powder.
Omega 3 Fatty Acids: Flaxseed oil is delicious in shakes and helps you get your breakfast dose of omega fatty acids while helping to balance your hormones at the same time.
Fiber: Ground flax seed is your best choice for shakes and provides cancer fighting lignins and bowel essential soluble and insoluble fibers.
Spinach: A large handful of spinach adds fiber, protein, calcium and iron to your breakfast shake. Contrary to popular belief, spinach has a sweet taste when blended in shakes so don’t be shy!
Antioxidants: Fresh colourful fruits not only make your shakes delicious but ensure you are getting disease fighting and energizing antioxidants, vitamins and minerals.
Take your shakes to the next level with these nutrition superheroes!
Maca powder: One of my favourite Super-foods, this root powerhouse comes from the mountains of Peru and is referred to as ‘Peruvian Ginseng’. It is best known to boost stamina, mood and libido, and works as an adaptogen to help your body adapt to stress.
Spirulina: A serious nutritional super-food. This blue green freshwater algae is ridiculously high in protein and iron, and has a long list of health benefits including balancing blood pressure, boosting your immune system, normalizing cholesterol and detoxifying metals and toxins. For this reason it is important to start slow with a small dose and gradually increase until you see how your body responds to this powerful detoxifier.
Probiotics: Many of us use probiotics supplements to help keep us regular and our immune systems strong. Break open a capsule and add to your shake to get your daily dose of friendly gut bacteria.
Other Supplements: If you are on a supplement routine, skip taking the pills and break open the capsules right into your shake!
Read the rest of this entry »
Do you ever wish you had more hours in the day? I certainly do! What would you do with the extra time if you had it? When I speak with my clients about the greatest obstacle when adopting a regular exercise routine they always talk about lack of time. We are busier than ever with constant demands on our time from work, children, families, friends etc.
Whether you have just given birth or have several children, it may seem next to impossible to find the time and the energy for exercise. But we all know how important it is. I find that the clients who are the most successful in adopting an exercise program that lasts are those who manage to integrate it with their families. Try to think active living instead of exercise. There are so many things you can do. Read the rest of this entry »
This question often arises with my postpartum clients and it’s no wonder. Once you’ve had a baby, you want to know the real “secret” to how you can regain your figure, build strength and get-er done as soon as possible!
But the answer to this question isn’t always what moms want to hear.
The start, we need to re evaluate the current situation. As many of you know, your body has completely changed now that you have had your baby. With that being said, the machine has changed so if the machine is different, so will your exercise regime.
Below are the steps I take with my clients to see the best results: Read the rest of this entry »