Why Fall is a Great Time to Get Fit

It feels like summer has just begun... and yet the fall starts creeping up on us so quickly! Summer is a great time of the year. The weather is hot and sunny, there's no school, everyone is going on some kind of vacation and it's a time where you just want to take it easy. But, summer is also a time that can wreak havoc on your fitness and nutrition plans as you enjoy your vacations, your time at the cottage, your outdoor activities or you just plain have fun. If this is the case for you, here are some great reasons why the fall is the perfect time to get fit:

1. Life becomes a little bit easier to schedule: The kids go back to school and summer vacations in the office are finished (you're no longer having to cover for your office mate while they're on vacation!). Routines are reintroduced and parents are feeling recharged after their summer holidays (hopefully!). Everyone is excited about the new and exciting things that are being planned for the upcoming year.
2. The weather is more cooperative: It's getting a bit cooler, but there's still some daylight in the early evening making outdoor activities quite pleasant. If you're exercising outdoors, you'll experience the beautiful fall colours as the leaves begin to change and you'll find breathing a bit easier with the cooler temperatures. If you're exercising indoors, the days are still long and it doesn't ever seem too late when there's still daylight!
3. You can build it into your routine: Now that your holidays are over, it's time to make fitness part of your weekly routine. This is easy when so many programs are starting up again! If you need a class to get you going, you can register for it and put it in your calendar. Once you start going, it takes about 30 days to make it a habit, so there's plenty of time before the next holiday (Thanksgiving!) rolls around. By the time the Christmas holidays arrive, your fitness habits will be fully integrated into your schedule, you'll be feeling great and there will be less risk of over indulging during the holidays.
4. It's the planning season: At many workplaces, fall is the time planning for the next calendar year gets into full swing. Budgets are made, performance metrics are created and both personal and corporate goals are set. Why not plan for your fitness needs at the same time?
5. It's never too late to start! Why not this fall? You can do it!

Regardless of why you decide to kick start your fitness regime this fall, always remember the way you feel post workout and use that as your motivation to keep going each week!

I just had a Baby... How often should I be exercising?

How often should I exercise after I've had a baby? is a very common question we hear from new moms after they've given birth.

Ideally, as a new mom you will work at your own pace and comfort level as you begin your fitness regime after the birth of your baby. As you gain strength and confidence, you can begin to increase your level of intensity and length of workout. Making a commitment to workout once a week is a great start to a new mom's fitness plan, but that frequency might not provide the results you're looking for as quickly as you may have hoped.

In fact, working out only once a week can hinder your progress and make you more susceptible to injury as your muscle recovery time can actually be too long between sessions.

The Public Health Agency of Canada suggests that adults be moderately to vigorously active at least 2.5 hours each week to achieve optimal health benefits. Further, it suggests that you target your muscles at least twice a week. This can be translated to 3 x 50 minute sessions or 5 x 30 minute (or some other combination) sessions each week, depending on your personal schedule. This recommendation is suggested to help prevent injury, improve strength & performance and achieve results over time. Your workouts should have lots of variety in them and should be an activity you enjoy doing.

Overtraining is also important to consider. Women who exercise at a high intensity too frequently (every day without including one or two rest days) are at risk for over use injuries and adrenal fatigue. 

Finally, it's important for you to ensure that you have plenty of rest and hydration and that you focus on eating a healthy, balanced diet. Incorporating training sessions 3 to 5 times a week will provide you with optimal results. Recognizing that moms lead busy lives and have limited free time, working exercise into your day with your baby, toddler or preschooler can be a great way for you to exercise and demonstrate a healthy lifestyle to your kids.

FITMOM Founder, Andrea Page, sharing information about how often you should workout once you've had a baby.

10 Tips for Healthy Living over the Holidays

It's official! The holiday party season is upon us. Family calendars are filling up with lunch dates, open houses, potlucks and holiday parties to deck the halls and celebrate. The holidays can be a busy and stressful time of year, so here are a few tips to keep you feeling fit and fabulous over the festive season!

Get Moving. Not only will staying active help you burn off those extra calories consumed at parties, it will also help you feel less stressed about the holidays.

Eat. Having a snack before you leave for a party will help you resist the temptation to over indulge. Try fruit, soup or veggies with hummus to curb those hunger pains.

Choose your Course. If you crave something sweet at the end of a meal, then try not to overload your plate with appetizers or your main meal. Save room!

Satisfied. Not stuffed. The only thing at the table that should be stuffed is the turkey! Moderation is the key...

Beware of Holiday Cheer. Alcohol is laden with sugar. When trying to curb additional weight gain over the holidays, pay close attention to those sneaky calories in your drinks. One glass of wine can pack up to 130 calories!

Non-alcoholic Drinks can also Pack a Punch. A specialty coffee can have up to 300 calories. Think twice before loading up on these sweet treats. Or ask to hold the whipped cream.

Refocus. Instead of concentrating on baking holiday treats with the kids, take the opportunity to make crafts, wreaths and holiday decorations. You can also get out the board games to keep you entertained!

Bring it. When you're asked to contribute to a pot-luck dinner, be sure your offering is healthy and tasty.

Portion Control. Choose a smaller plate and resist the urge to pile it up. Take the time to enjoy the flavours of the season. Stop and chew - it will make you feel satisfied and full more quickly.

Relax! Enjoy and have fun! The holidays are about spending time with the people you love!

Happy Holidays from my family to yours!

Rehab for your Post Baby Body

Lots of new moms ask what exercises are safe to do shortly after giving birth to their baby. So, earlier this week, Jules (from Fitness with Jules) and I got together to show you two of our favourite post birth moves. We hope these help you feel a little more like yourself in the first few post-partum weeks! And we extend a big congratulations on the birth of your baby!

Post by Jules Hilliker.