Embracing 2016 - 10 Tips to Keep You on Track this Year

The New Year is a popular time for many people to set goals for the year ahead, especially when it comes to their own health and fitness. As we approach the end of 2016's first month, even our best intentions sometimes start to fall off the rails! So, we thought we'd set you up with 10 great tips to help you stay on the right path to success!

1. Be Realistic

We sometimes fall short of our goals because, in our excitement, we often set a goal that's unattainable in the first place. For instance, resolving to NEVER eat your favourite food again is just setting yourself up for failure (or at least misery). Instead, strive for a goal that is realistic and manageable. In the case of your favourite food, perhaps you reduce how often you eat it, so that you still get to enjoy it once in a while.

2. Plan Ahead

Don't wait to make your resolutions all at once on New Year's Eve, when you're all caught up in the excitement of the new year. Plan when you are in the mindset to set goals. Don't be afraid to set your goals at a time that's right for you.

3. Outline Your Plan

Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could include calling on a friend for help, practicing positive thinking or reminding yourself how your goal will be impacted if you succumb to the temptation.

4. Make a List of Pros and Cons

It often helps to write your list down and post it where you can see it, so that you can keep your motivation strong. You can continue to add items to your list over time or ask others to contribute to it also. Carry your list with you and refer to it when you need help keeping your resolve.

5. Talk About It

Don't keep your goals a secret. Tell your family and your friends so that they can support your resolve to make a change. When you tell people what your goals are, you will often find another person with a similar goal. It's always great when there are two of you to motivate each other.

6. Reward Yourself

This doesn't mean that you can eat an entire box of chocolates if your resolution is to eat a more balance diet! Instead, celebrate your success by treating yourself to something you enjoy that doesn't contradict your resolution. If you've been sticking to a promise to eat more healthy foods, then reward yourself with some new fitness clothing or a movie with a friend.

7. Track Your Progress

Keep track of each small success. Short-term goals are easier to attain and each small accomplishment will help keep you motivated. For instance, instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track and give yourself a reward each time you lose 5 pounds towards your final goal.

8. Don't Beat Yourself Up

Obsessing over the occasional slip won't help you achieve your goal. Think about doing the best you can each day and take it one day at a time.

9. Stick To It

Experts say it takes 21 days for a new activity to become a habit and six months for it to become part of your personality. It won't happen overnight, so you'll need to be patient and persistent!

10. Keep Trying

If, after only a few weeks, you've totally run out of steam when it comes to working towards your goals, don't despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours! Then add the next 24 hours. These 24 hour increments will soon build on each other and, before you know it, you'll be back on track!!

What are your 2016 goals? Are they career related? Health related? Fitness related? Financial? What are you doing to help you achieve your goals? I'd love to hear!

2015: What a Great Year!

2015 has been such a fun and rewarding year and I've thoroughly enjoyed spending time with all of the women who participated in the FITMOM 2B, FITMOM & Baby, FITMOM Stroller Strength and FITWOMAN classes. It has been my pleasure to offer a variety of workouts, both indoors and outdoors and to see so many of you achieve or surpass your fitness goals, becoming stronger and healthier each week.

Here are a few of the highlights from 2015, a year that saw me celebrate 5 years as FITMOM Ottawa's owner, 10 years of FITMOM in Ottawa and 15 years since FITMOM's inception!

I started the outdoor season with a new location - Brewer Park! As it turns out, this was a terrific choice and the classes there were very popular! All of the moms seemed to really love the fact that it was so central, there was a large, shady area and of course, there was great camaraderie among both women and babies. There was plenty of space and lots of moms and babies, making it easy to find new friends at every class! As a bonus, there was a large covered area that we were able to use when Mother Nature decided not to cooperate with us!

The other change for the outdoor season was a new FITMOM Stroller Strength class on Friday mornings at Brewer Park. This was a great addition to the schedule and lots of moms were happy to add a Friday workout to their weekly fitness sessions.

Outdoor FITMOM 2B, FITMOM Stroller Strength & FITWOMAN classes

2015 saw social media explode and I took the opportunity to learn how to better use various platforms to help spread awareness about the FITMOM program, so that more women could benefit from safe and effective exercise during their prenatal and postnatal years. I was overwhelmed with the response when so many of you began sharing information, photos, blog posts and newsletters and as a result, all of the FITMOM classes were quite full for the entire year. In fact, this year, I had some of my largest classes ever - with over 30 moms, babies and sometimes toddlers! Thank you so much for believing in FITMOM and spreading the word to your friends, colleagues and family!

Indoor FITMOM & Baby and FITWOMAN classes

For the past few summers, I've run an unlimited promotion for the spring and summer time. This summer saw the most women participate in the promotion and with four FITMOM Stroller classes and three FITWOMAN classes to choose from, the level of commitment and dedication was terrific! I was lucky to see a number of moms at least twice a week, if not three times a week! The best part? Watching their babies get bigger while they were getting stronger and leaner! Despite often being sleep deprived, it was amazing to see them all leaving with smiles on their faces! Be sure to keep on the look out for the Get Fit promotion in 2016!!

In March 2015, I joined the Ladies of Old Ottawa South to Bust a Move for Breast Cancer. As part of our fundraising, I taught three FITMOM classes over the March Break where the only cost was a donation to Bust a Move. I was very grateful that you all helped me raise over $600 for the cause! Our last FITMOM and Baby class in December was an extra class that was used to support the Food Bank. Thank you so much to everyone who donated to these two wonderful causes.

Ladies of Old Ottawa South Bust a Move Team!

For four years, I have been so fortunate to have Lindsay teaching the Monday night FITWOMAN class for me. I can't thank her enough for continuing to bring fun and interesting workouts for the Monday night FITWOMEN each week. It makes my life so much better, knowing I can rely on her to teach a great class week after week.

I've also been lucky to have had three new teachers help me out this year - Candace (who has sadly moved to Texas), Tonya and Jenn. You may recall that Tonya taught the Monday night FITWOMAN class this summer and Jenn taught the FITMOM 2B and FITWOMAN class in the fall. I'm looking forward to working with Tonya and Jenn again in 2016!

Lindsay teaching FITWOMAN & Candace teaching FITMOM & Baby

So many great things happened at FITMOM in 2015! But the best part has definitely been seeing so many amazing women week after week and watching them work hard to become stronger, leaner and happier. So, thank you to all who continue to support FITMOM, whether it's coming to classes every week, returning to classes after a hiatus or telling your friends about me. I am truly grateful to have you in my life!

From my family to yours... I wish you all the best for a healthy and happy 2016. May all of your wishes come true:)

From our family to yours... Happy New Year!!

FITMOM's Top 5 Tips to Help You Live Your Healthiest Life in 2016

As we approach the end of another year, we will reflect on how our year has gone and begin plans for making our next year even better. Often our plans might include some high level fitness related goals, such as:

• I want to be stronger in 2016
• I want to be more fit in 2016
• I want to run up stairs 2016
• I want to walk taller in 2016
• I want to touch my toes in 2016
• I want to run my first 5K race in 2016

Whatever your own goals may be, you'll need a solid plan to reach them! 

Here are FITMOM's top FIVE tips that you can use to help you live your healthiest life in 2016:

1. Find Something you LOVE

One of the most important gifts you can give to yourself is doing something you LOVE. If you don't love it, you won't do it. It's as simple as that. 

2. Schedule it and Book a Babysitter

Whether it's a weekly class that you love or an evening run with friends, you need to put it in your calendar and block off the time. It can be really hard when you have small children to get out of the house in the evening, especially if your partner travels or is a shift worker. One of the best things you can invest in is a neighbourhood babysitter. Ask around and you'll find lots of teenagers looking to earn some extra money through babysitting. Teach them the routine and have them try it out with you there first. You'll wonder why you didn't do it sooner!

3. Make it Social

Find some friends and join a fitness class together. It's a great way to stay in shape and keep up with each other! One of the biggest benefits of a FITMOM class is that, even if you join with a friend, you will always leave with many more. Knowing that you're meeting a friend helps keep you accountable and gives you incentive to get out the door, even when you don't want to.

4. Track your Progress

There are many ways you can measure your progress. If you're running you can track how far you're going and how fast you're going. If you're doing a bootcamp class, you can track how often you're attending and how long it takes to recover each week. If you're doing a yoga class, you can track how hard it is to do certain poses each week. You can also take measurements periodically. If you've set a goal that you would like to work out twice a week, writing it down in your calendar will help you identify whether you've met your goal or not.

5. Make it Achievable

It's never fun to fail at something, so when you set your fitness goals, keep in mind how your life is currently working. If your goal is to get out 5 times per week for 1 hour each day, but your job is very demanding and you tend to work many extra hours, this may not be realistic. Start by thinking about what you can realistically commit to. If it's only once per week for 45 minutes, that's a great start. It's always easier to add things one at a time than to add many chunks all at once without a good plan to achieve it.

We hope you find these tips helpful in developing your own fitness plan for 2016! Leave us a note on our Facebook page to let us know how you're planning to accomplish your fitness goals next year! And check out the FITMOM schedule to see if one of our classes fits your needs. We'd love to see you there!

FITMOMs are the best!

Welcome to M.A.M.A. Month!

We, at FITMOM, have made November 

“Mental Health and Motherhood Awareness” Month – M.A.M.A.

Since 1999, when Andrea Page, founder of FITMOM Inc., had her first baby, she has been advocating for more support and awareness on the effects of mental health and its connection to Mothering.

Photo Credit: trinaphoto.com for FITMOM

Her personal experience with serious postpartum depression following the birth of her first son, Akua, makes her an ideal spokeswoman on an issue that touches so many families. Like most women dealing with mood disorders, she found a lack of support from both the professional community and her own personal network. Today, a lack of education, coupled with long waiting lists to access support, continues to be a barrier for many women to get the help they need.

Women’s Health Matters, a program operated by Women’s College Hospital in Toronto, cites maternal depression as one of the greatest threats to an infant’s development: “The first couple of years of life permanently set the stage for the cognitive, mental, and medical health of individuals. And, maternal depression is one of the greatest adversities an infant can face.”

In August 2013, a research study released found that mothers in urban areas were almost twice as likely to suffer postpartum depression (10 % of reported cases vs 6 %).

Throughout the month of November, FITMOM will be sharing stories and resources about motherhood and mental health. We want to educate mothers, along with their family, friends, colleagues and community members who connect with or support families during the first 6 years of a child’s life.

Building a strong base of support within a community is a major step in creating a mother that is healthy and strong. By creating awareness and sharing tips on how to build an effective and healthy network, we hope to shed the stigma that is attached to women’s mental health and to impact and teach communities the simple steps that can have a positive effect on moms and babies everywhere:

• A mother needs to be mothered. She needs to be nurtured by others, listened to, and cooked for. She also needs space to deal with the emotional and physical changes after birth and time to adapt to her new responsibilities as a parent.
• A mother needs extra support to sleep. Excessive sleeplessness is directly linked to postpartum depression.
• A mother requires frequent breaks from responsibility. This time away does not make her weak but rather, restores and replenishes her.
• A mother needs a community surrounding her. Historically, child rearing was a community concern. Our busy and sometimes overscheduled lives have impacted our ability to form ‘villages’ that support families effectively. Returning to these community roots has a far reaching, positive impact.
• A mother needs permission to be human. She needs to be relieved from the pressure to achieve “supermom” status. A shared responsibility to nurture with support and time to invest in self-care should be a priority. Anything else leaves a mother and her children vulnerable.

During the month of November, we'll be sharing our M.A.M.A information on our Facebook page every few days. Please look out for our posts and share them with other women who may be experiencing similar feelings. Please feel free to get in touch with any questions or comments you might have.

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!

Why I Work Hard to be Fit and Healthy

Yesterday, we had two Anniversaries in our house. On July 15th, 23 years ago before we ever knew one another, my husband's family happily celebrated the 25th Anniversary of his parents marriage, while not very far away, my family was devastated when my father died after his second bypass surgery. 

This year, the Anniversary of my father's death marks the year where I have officially lived longer without my dad than with him. This year, I am the same age my dad was when he had his first quadruple bypass surgery. 

I miss my dad often. I miss the relationship we could have had as adults. I miss the relationship he could have had with his grandchildren and sons-in-law. I'm sad that he missed so much of our lives and I wish that he had learned to take better care of himself.

Why do I work so hard at staying fit? Because I REFUSE to live the life my dad lived. I REFUSE to miss out on what my kids will grow up to be. I REFUSE to miss the important milestones in our lives. And I absolutely REFUSE to let heart disease take me down also, because I know this is something I have control over.

So, yesterday was a sad day for me. While I miss my dad terribly, I know that he is one of the reasons that I work so hard to lead a healthy life. There is so much more information about heart disease available these days and my family plans to do all we can to improve our chances of living a long and healthy life.

Our last family photo at my parent's 25th Anniversary - October 1991

Mothers's Day

I wasn't always certain that I was going to have kids.

I grew up in a house where my mom stayed home, choosing to volunteer at school and Girl Guides instead of working full time. While it was great to have her around, especially during our school years, it meant that we didn't always have the money for extras. There was always food on the table, a roof over our heads, lots of fun camping and swimming in the summer and many, many memories.

But, as soon as I was old enough, I started babysitting, not because I loved it (I'm not even sure I enjoyed it much of the time), but because I wanted to earn extra money. I had my first paying job at 15 and then worked part-time all through high school and university so that I could pay for my education and anything else I wanted. As I went through high school and into University, I was very focused on getting an education that would provide me with a well paying job in the future and was very career oriented. I couldn't see how kids would fit into my plan.

All that changed the summer before my fourth year of University, when my dad died suddenly at 54 years old of a heart attack. In those few weeks after my dad's death, my sisters and I bonded together to support my mom. It was during those weeks that I decided I would definitely have kids one day. I saw how having us around for her kept my mom strong and gave her some happiness through some really tough days. I remember thinking that if I were to go through the death of a husband someday and not have the support of any children, how much more difficult it would be for me.

Now, I can't imagine how different my life would have been if I had chosen not to have kids. And I'm so very proud to be their mom.

Happy Mother's Day first and foremost, to my Mom. She's always been a rock with strength beyond comprehension.

Happy Mother's Day to my sisters, who are counted among my best friends.

Happy Mother's Day to my new sister-in-law (the one who just had a new baby), to my Mother-in-Law and my other sister-in-law, who I'm blessed to have in my life.

Happy Mother's Day to my best friend, who I often think about, despite the fact that we live in different cities and don't see much of each other.

Happy Mother's Day to the amazing friends I have shared the journey of motherhood with for the past 15 years.

And Happy Mother's Day to all of the other amazing moms I meet every day through FITMOM. You make my days bright and happy.

xx

Me, My Mom and My Sisters