And the Winner Is...

I'm sure I've left you all in suspense long enough!  I'm ready to give out some Lululemon love:)

Thanks to everyone who participated and helped me Spread Some Love in February!  

Katherine S. (from the FITMOM and Baby Thursday class) is the winner of the Lululemon Giftcard, but all of the participants are winners, since they've all had an extra class added to their session!

I have to admit, when I first advertised this promotion, I was hoping to increase traffic to my FITMOM Ottawa Facebook page so that others would also hear about FITMOM. But, it actually helped me to get to know my clients a little better. Given all of the grumbling I (sometimes) hear in class, I was somewhat surprised to learn your top 5 favourite exercises:

Burpies, lunges and wall sits (mainly from the prenatal population!) were tied for the third favourite exercise. Squats were second. The favourite exercise? Given the population I work with, this shouldn't be a big surprise:  

PLANK!!

The surprise? It was the favourite by a long shot!

What I wasn't necessarily expecting was all of the love you shared back! I enjoyed reading the exercises you liked and why:

• Squats - they burn, but the payoff is great!
• Lunges - they make me feel strong and challenge my endurance
• Wall Sit - for 90 seconds, it's just you, your concentration and that wall!
• Plank/Sprints - it reminds me of my high school basketball practice suicide drills!
• Windsprints - they get my heart rate up and make me feel strong and powerful!
• Burpies - they are such a good full body workout
• Pelvic Tilts - because they come at the end of the class!
• Lunge Pyramids - they come with a 3 day burn that only means good things!
• Wall Sit - it definitely prepared me for labour!
• Plank - anything that targets abs is high on my list

But some of you went the extra mile and also told me why you love FITMOM. It was so wonderful to read these comments and feel like I am making a difference in your lives. So, thank you for your hard work, dedication and positive attitudes. I feel privileged that you choose to spend week after week with me.

A Family Day Workout... Just for you.

Happy Family Day!

Just because there are no classes on Family Day, doesn't mean you shouldn't workout! Here is a short workout you can do alone or share with a friend, your partner or even your kids. You'll need running shoes, workout clothes, an exercise mat and some water.

To make sure your body is properly warmed up, start with your stairs. Walk up and down 5 times, increase your intensity to jogging up and down 5 times and end with running, two steps at a time for the last 5 times. Once your body is feeling warmer, you can follow by a full body stretch and you should be ready to go!

You're going to do each exercise 10 - 15 times, with a 10 second rest between exercises and then repeat the whole circuit 3 - 4 times, with a one minute break between circuits:

Exercise 1:  Jump squats.  Be sure that your knees don't go over your toes in your squat and that your weight is on your heels. Make it harder by keeping your hands on your waist or holding them over your head. You can reduce the impact by doing regular squats without the jump. Inhale as you squat down, exhale as you push back up to standing.

Exercise 2:  Pushups.  You can modify on your knees or against a wall. Make it harder by adding a clap on your way up. Just remember to pull your belly button towards your spine, keep your back flat and lead with your chest (not your head). Inhale as you move your body toward the floor, exhale as you push back up.

Exercise 3:  Dynamic Planks.  In plank position, with legs together and straight, jump your legs out so that your feet are wider than shoulder width apart. Bring them back together. That's one rep.  Make it harder by adding another move and bring your knees to your chest so that you're doing the two moves together. Lower the impact by doing alternating leg extensions while in plank position (a leg extension on both legs is one rep). Just remember to keep your belly button pulled into your spine and try not to let your hips move towards the ceiling as you move them in and out.  

Exercise 4:  Superman Swimmers.  Lying on your front with your arms straight above your head, lift your arms and legs off the ground. Bring both arms down towards your sides so that you are squeezing your shoulder blades together and then reach back overhead. That's one rep. Be sure to keep looking down at the ground so that you don't strain your neck. Make it easier by lifting only your upper body off the floor. Exhale as your squeeze your shoulder blades together, inhale as you reach your arms back over your head.

Exercise 5:  Mountain Climbers.  In front plank position, bring your right leg up towards your chest, switch legs mid air and bring your left leg up towards your chest. That's one rep. This works your cardio as well as your core, so be sure to move fast enough to get your heart pumping. Pull your belly button towards your spine and focus on keeping your hips in proper plank position. Lower the impact by eliminating the jump.

Exercise 6:  Side Plank with Leg Lift (Right).  Resting on your forearm or your hand and toes, lift your top leg up towards the ceiling and back down. Try not to use momentum, but instead use your glutes and outer thigh muscles to lift your leg. Try not to let your legs touch on the way down. You can also modify to side plank on your knee. Be sure to push your hips towards the ceiling, keep your body in a straight line and pull your belly button in towards your spine. Exhale as you lift your leg to the ceiling, inhale as you bring it back down.

Exercise 7:  Burpies.  Jump up, squat down, extend your legs into plank position, bring your knees back to a squat and jump up. That's one rep. Be sure to keep your core strong (don't let your hips drop) when you extend back into plank position. Make it harder by adding a pushup when you're in plank position. Lower the impact by eliminating the jump and instead reach your arms high up to the ceiling.

Exercise 8:  Side Plank with Leg Lift (Left).  Same as Exercise 6, but using the other side.

Remember to stay hydrated during your workout!

Finish with a full body stretch when you're done.

**If you are a beginner, or just making your way back into fitness again, shorten the number or reps or sets and work your way up to the numbers recommended here. Always consult with your Doctor prior to commencing a new exercise regime.

Have a great Family Day!

Adapting...

Happy New Year!  Albeit, a little late.

My holidays began with a lesson in adapting. For years, we had an artificial tree. But a few years ago, we decided to get a real tree and headed to our local tennis club where Habitat for Humanity sells Christmas trees. The trees are usually pretty nice, it's close to home and we often run into other neighbourhood families. But this year, I really wanted to get a tree from a tree farm. The kids are getting older, and soon enough, they won't be at all interested in a tree farm. A hockey game scheduled directly before our trip to the tree farm changed it all. After a hit from behind (in non-contact house league hockey, no less), we took a trip to CHEO instead of the tree farm and came home with this:

A broken arm - both bones and what was referred to by the doctors as a "very bad fracture". And thus began our period of adaptation.

So, a few days later, housebound with a sad and sore boy, I hauled our less than real tree upstairs and began to set it up. In the end, we found ourselves with a very open schedule and had a lovely time decorating the tree, all together.

Fast forward a few weeks. The arm is healing pretty well, the cast has been changed to a smaller, lighter, fibreglass one and we've been given the ok for him to start back with exercise. He can't play anything contact, so instead, he's skating on a big treadmill of synthetic ice. Pretty cool.

Sometimes life throws you a curve and you need to make a change. But you adapt.

Exercise is the same. In order to improve, you need to continually challenge and change what you're doing. If you do the same exercises with the same muscles over and over again, your muscles will adapt and you will reach a point where you're no longer feeling the benefits of your exercise session. So, change it up every few weeks and do something different. If you're out running or biking, try going at a different pace, adding intervals, hills or distance. If you're doing weight bearing exercises, try increasing your weight, reps or sets. Keep fooling your muscles so that they need to keep adapting and you'll continue feeling the benefits.

Who knows? You might just love the changes you make.

FITMOM Ottawa Motivated Monday - Challenge 9

I'm back at it, after two weeks without posting.  It's crazy how much time goes into organizing before and getting back to real life after a vacation!  Add in the jet lag...  But, we had a great time in Paris and I wouldn't trade it for anything.  So, here we are, finally getting caught up and back on track for another Motivated Monday!

I am often asked what the key is to achieving a strong, healthy body.  The answer is a healthy balanced diet and moderate exercise.  Research has proven that people who perform moderate exercise 3-5 days per week for at least 30 minutes a day will reduce their risk of health issues including heart disease, stroke, diabetes, obesity, and osteoporosis.  Regular exercise will also help you decrease stress and sleep better.

A good fitness program also incorporates cardiovascular exercises to burn fat and keep your heart strong,  strength training to build strong muscles and a stretch and flexibility program to keep your muscles balanced and to help prevent injury.

Below are FIVE of the best exercises known for developing core strength, strong muscles and cardio function.  They are also some of my favourites and you'll see most of them done every week, in some form or another during all of our FITMOM Classes (except burpees in the FITMOM 2B class!). Modifications are always given in class to ensure the safety of our members and to meet each individuals fitness level.  

5.  Burpees:  They are the ultimate full body workout!  Not only will they help develop and improve strength but they can also burn more fat (research has shown that it can burn up to 50% more fat than conventional strength training exercises).  So, you may not like doing them, but they are good for you!  Burpees can be modified from beginner to advanced fitness levels.  

4. Squats:  Are known to build strength in the legs and give definition to your gluteal muscles.  Squats are an example of a compound exercise as they work more than 1 muscle at a time. There are hundreds of variations to keep your workouts interesting and can be modified for intensity.

3. Push Ups: Push-ups are another example of a full body exercise.  When performed correctly a push up will target your upper and lower back, biceps, triceps, shoulders, forearms and abs.  They are also effective in building endurance so you can do other things; like lifting children!

2. Lunges:  Lunges are another great lower body workout.  When performed correctly they can help build up your abs, butt, hips and thighs.  They are also another great example of a compound exercise.  You can increase the intensity of lunges by moving forward, backward or laterally, by adding weights or dynamic movement.

1. The plank.  This exercise is an example of isometric contraction, when you contract your muscles against stationary resistance.  The plank exercise helps strengthen the entire midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen inner core muscles that support your joints.  You can make it easier by holding yourself up against a wall or using your knees instead of your toes on the floor.  The wall is a great place for beginners to start as you begin to build up core strength.

Thanks to the awesome moms demonstrating great form in the photos!  Enjoy your week!

FITMOM Ottawa Motivated Mondays - Challenge 8

Welcome to the start of another great week! One that I'm REALLY looking forward to. I'm taking my nearly teenage son to Paris for a quick holiday to visit one of his best friends. I've never talked to anyone who doesn't LOVE Paris, so I'm looking forward to my first visit there!

This week, I thought I would share my personal top Five reasons for working out. Perhaps you have a similar list. Please feel free to share what motivates you to make time for fitness every day.

What motivates me to work out?

5.  To sleep better.  The fitter I am, the better I sleep. And I love to sleep ALL night. When your body is physically exhausted, it has no choice but to shut down and rest, which means that you can sleep all night and feel refreshed and ready to go in the morning. I still enjoy my coffee first thing in the morning, but when I've slept well, I don't NEED it.

4.  To feel happy.  Exercise helps release stress and makes me more patient.  It's how I got through my toddler and preschool days without losing it. And now, with kids right around the corner from entering their teens, I suspect my patience will be tested even more! Feeling less stressed and more patient = a happier mom.

3.  To eat what I want.  I generally eat a well balanced diet, but I have a few weaknesses that I am able to indulge once in a while, because I'm burning calories. I don't have a sweet tooth, but I do love to eat cheese and put cream in my coffee, two things that come with calories! Being active every day allows me to indulge guilt free!

2.  To feel good about myself.  Being fit gives me confidence and energy, makes me stronger and helps me with my volleyball game. All things I love. But it also makes me feel good about my body and the way I look. We all have things we don't like about our appearance and I'm no exception. But, being fit goes a long way to loving myself fully. I didn't really understand this until I had to lose over 50 lbs when I had my first born. Pushing my body through exercise was how I was able to feel much better (and lose the weight!). It also made me more fully appreciate the struggles associated with weight loss.

1.  To stay healthy.  I want to live a long life. My father died of heart disease when I was 21. He's missed graduations, weddings and grandchildren. I don't want to miss any of those things. He loved sports (watching them from his arm chair) and I miss having him on the sidelines of all of the sports his grandchildren play. He had a quadruple bypass at 45, followed by 2 heart attacks. He died before he was 55. I'm almost at the age where we found out he needed open heart surgery and I REFUSE to let heart disease take me down also.

FITMOM Ottawa Motivated Mondays - Challenge 7

Welcome to the start of another great week!

This weekend Jen, from FITMOM Durham had the opportunity to take part in Tommy Europe's "Shred It" Bootcamp in Toronto.  Most of us probably know Tommy Europe from the Slice Channel's Bulging Brides and The Last 10 lbs Bootcamp shows that were recently popular, where he is portrayed as quite intense and even a little bit scary.  He has since shifted his focus slightly and is now going across Canada running his popular "Shred It" Bootcamps for he general masses.  Lucky for Jen, she was able to take part this time around and says that he's a lot nicer in real life!

Jen says she found the bootcamp a challenging, fun and positive experience for her and two of her FITMOMs who joined her. They spent the hour squatting, lifting and lowering their bodies and challenging their core, using just their body weight.  What they discovered was that it felt great to push themselves and experience just how much their bodies were capable of.  

While I wasn't able to join them in Toronto this time, I was inspired to push my own body.  Teaching FITMOM classes keeps me in relatively good shape, but I don't often push myself as hard as I could (I still have to be able to show you what to do and use words to motivate you through your workout!!).  So, I decided to do my own workout and see how far I could push myself.  Since most of my FITMOMs and FITWOMEN did tabatas last week, here is the set I did:

1. Pushups
2. Step-ups
3. Reverse flies
4. Jump squats
5. Plank on the ball
6. Reverse plank to hamstring curls on the ball
7. Bench tricep dips
8. Running with knees up

I struggled through the tricep dips (in women, it's our weakest muscle), but managed the rest.  It was a tough workout and I haven't pushed my body that hard in a while, but it felt good.  Since I was alone, I had to play a few games with myself to get through the 7th and 8th set of some of the exercises and push harder to finish up.

This week, I encourage you to push yourself and see what you are made of.  Instead of stopping your workout when you normally do, go for a little longer.  Run a little farther or walk a little faster.  Add 10 more reps to your set or try a new exercise.  I am sure you will be surprised by what your body can do!

And, finally, check out how great Jen looks hanging out with Tommy!  Lucky girl:)

Jen & Tommy at Shred-It Bootcamp

ME by FITMOM: A Better Mom Experience

Experience 50 days (10 weeks) of amazing support, programming and connection!

FITMOM is very excited to launch our new health and wellness program, catering to our valued clients, on November 1st!

ME by FITMOM is a health and wellness program that combines online support with in-class teachings. Designed to affirm the FITMOM principles, it reinforces and helps teach moms the importance of being N.I.C.E.R (Nutrition, Invest in time alone, Connect with Community, Exercise, Rest & Repeat) to themselves. The busyiness of life and mainstream culture finds many women challenged to try to balance it all, with increasing pressure and stress building up. We want to help you change this.

Over our 10 week program our registered clients will receive:

1. Daily bite size challenges to filter into your day based on the N.I.C.E.R principles
2. Email support
3. Exclusive access to online life and fitness coaching sessions
4. Online community
5. Video workouts
6. Support journal
7. Support guide
8. Access to trained professionals
9. Strategies for stress management
10. ...Lots more!

If you aren't currently registered for a FITMOM class, but would like access to our ME by FITMOM on-line support and email program, there is a cost of $50 to join. 

Please register by emailing Susan at:  FITMOM Ottawa or calling 613-617-4537