Eating for two - NOT!

So if you are happily pregnant and looking forward to all the holiday goodies thinking: "Now I can eat for two", you couldn't be farther from the truth. I'm not even sure where that expression came from but it's been proven over and over again that eating for two causes women to gain excess weight during pregnancy, thus making it alot more difficult to lose once the baby is born.

A growing fetus only needs an additonal 300 calories per day. This is the equivalent of about one granola bar and a glass of juice. Doesn't seem like much, does it? Especially when there are times when you feel that you could eat a whole box of granola bars, never mind just one. So how do you curb those insatiable desires to eat a half a cow instead of just a portion the size of your palm? Snacking.

Snacking with a balance of protein, carbohydrates and fat not only satiates you (keeps you fuller longer), but also helps to keep blood sugars steady. It's when blood sugar drops that you get that instant feeling of starvation and grab something quick, which usually means crap. Well, maybe I shouldn't say crap, but more so not the healthiest choice had you had a chance to think about it before you put it into your mouth. When you are really hungry, especially during pregnancy, we look for quick ways to gratify as opposed to feed our bodies with healthy foods. Listen... I've done it as I know so many of you have to.

So here's a tip: plan ahead. You might as well get used to it now because once the baby arrives, your whole day will be "planned". You'll pack bottles, wipes, diapers, cream, blah blah blah. But then once they begin to eat solids, you'll pack meals, snacks etc. So why not do that for yourself?
Get into the habit now so it's not such a struggle once you are a new mom and you have no choice.

Always have food with you. And let me say it again.... especially if you are pregnant! Eating every 2-3 hours and ensuring there is a little bit of protein, carbs and fat in every snack and meal will keep blood sugars from dipping, your metabolism working and energy levels steady as well.

So load up on veggies and fruit, nut butters, cheese, yogurt, nuts and seeds and anything else you can think of that is lower in calories, high in nutritional value and easy to eat on the go.
Because let's face it, no one's going to do it for you.. this is the first step to reality!

Confessions Of A Mother

Recently I have been hearing alot of similar woes.... I'm fat, discusting and I can't fit into any of my clothes. Tis the season to be jolly!!

Why is it that at this time of year, we look into our closets, try to fit into some holiday outfits, just to have it slapped in our face? We work sooooo hard throughout the year to get healthy, get fit and for new moms, fit into our pre-pregnancy clothes. Then it's the holiday season and we're invited to Christmas parties, family get together's and we feel like we are fighting a losing battle because our clothes are too tight!! Well you're not alone.

Look... when the cold weather starts and the clocks are turned back, it is instinctual that we should hibernate. So not only are we less active, but we also load up on heavier comfort foods that keep us warm and make us feel good. But that "feeling" is temporary isn't it? It's not long before we start feeling sorry for ourselves and beating ourselves up because we ate that brownie - so why shouldn't we feel fat and depressed? Because you're not helping anyone with that attitude, especially yourself.

I just recovered from a mild back injury (I bent down to get something out of my freezer) and I didn't get to the gym in over a week. What a treat. sshhhhhh.. But in a way it's true. as much as I love the feeling of working out and especially the after effects (endorphins, seratonin, strength etc.), sometimes I think it would be nice to just click my heels like Dorothy and magically appear at the gym. But that's never going to happen. I need to walk away from the computer and GO knowing full well that I'm going to feel great afterwards. And that's exactly what I do with my clients.

I showed up at one of my clients' on Saturday and she didn't want to get out of bed. She was feeling down, fat and not all in the mood to workout. She said she didn't know what to do... but she did. After a few minutes she admitted that she knows exactly what to do, but now that she's back at work with 2 kids, it's not going to come easy. She needs to plan her meals AND her snacks and eat breakfast before she goes to work! It's very easy to say I don't have the time (no one does) and I'm so busy (everyone is) but is that going to help? Obviously not. So... if you want results, whatever they are, you MUST make a commitment and make it happen. No one is going to do it for you. It may sound harsh, but it's reality.

Stay on track over the holidays

Well now that Halloween is over and we’re trying oh so hard to stay away from our kid’s candy bag (I know I am), what are we supposed to do when the biggest food fest i.e. Christmas comes to town? Instead of ignoring the holiday and pretending that we’ll take care of it when it comes, why not try to set up a plan of action?

The holidays must be the most challenging times for people, especially pregnant women and new moms when it comes to thinking about healthy habits and following through. This is a large reason why all the gyms are filled with people making new years’ resolutions to get rid of the holiday weight. And if you’re a new mom who is also trying to rid herself of baby weight, you’ve got an additional challenge on your hands. But if you had a plan, just like you plan your days when you’re at home with a new baby, you just may be surprised that you can enjoy the holidays and lose weight – who would have guessed?

Here are a few suggestions on ways that you can keep on track.

• If you are going out for a cocktail party, eat a healthy meal before you go. Don’t go hungry! This way you will be less likely to stuff yourself full of fatty, sugary appetizers.


• At dinner, don’t deny yourself. Have a little bit of everything so you are able to satisfy yourself. If you don’t, you’ll just end up going back later for a “taste” that’s usually more than that.


• Watch portion sizes. Half your plate should be vegetables, with a quarter protein (meat, fish, legumes etc) and the other quarter, starches (rice, potatoes, pasta)

Eat SLOWLY. Did you know it takes 20 minutes before your body realizes it is full? If you really take the time to chew and enjoy your food and sip in between, you will be surprised that you may not be able to finish your plate.

After meals, strap that baby on your chest or in the stroller and go for a power walk. Do this before all the blood rushes to your stomach and sleep sets in. On the other hand, try getting in a strength training workout using your baby as resistance before a meal. For example:

• Hold your baby while you perform squats and lunges.


• Lift your baby up and perform shoulder presses.


• Do push-ups over your baby and give them a kiss. (Otherwise known as “baby kisses”).


• Lie flat on your back and place baby on your shins and do reverse crunches.

Increasing your muscle mass actually allows you to burn more calories at rest – just what you need when you’re sitting on the couch after a turkey dinner! And if you find that you don’t have the time to do a full exercise routine all at once, try splitting it up into 3 or 4 10 minute sessions throughout the day. These short bursts of cardio and strength training will also enable you to get your metabolism moving and leave you feeling refreshed and good about yourself over the holiday season.

Knowledge Is Key

I drove out into the crazy downtown core yesterday to meet a woman who is 22 weeks pregnant with twins. I was warned that she may be a bit difficult, but she was a pleasure - just a very strong person who knows what she wants and that's to be informed.

So I gave her just that - lots of info. So much so that we didn't even get started until about 20 minutes into our 1 hour session. But you know what? What she received was value (if I do say so myself). As I mentioned yesterday, there is still alot of mis-information and just a lack of knowledge when it comes to exercising during pregnancy. Throw multiples into the mix, and it's a whole new set of rules.

Knowledge is key when you are exercising during pregnancy. For example; did you know that after your first trimester there is no lying supine (flat on your back) while exercising? This is because the growing fetus is putting ttoo much pressure on the vena cava which is the large vein that returns blood to the heart. Now don't panic. If you wake up in the middle of the night on your back (like I did), it's not the end of the world. You are not exerting yourself when you are sleeping so blood flow is not increased and your heart rate is lower than when you are up and about.

There are several rules and guiedlines that can be found on my website at http://www.coreexpectations.com/, under links. Be sure to cheeck them out to ensure you are doing what is safest for you and your baby when you begin or continue with an exercise routine. Although research supports that exercise during pregnancy has limitless benefits, education on what you can and cannot do can be the fine line between a healthy or harmfull pregnancy.

The Trade Show Was A Huge Success!!

Well the Today's Parent Baby & Toddler Trade Show is over and I'm alive to talk about it - haha. All kidding aside, it was my first trade show and man, was it exhausting!! But...what a great experience. I met hundreds and hundreds of new moms and moms to be and answered questions to help inform them about the importance of exercise and nutrition during pregnancy.

It still amazes me how many women believe that exercise or any exertion at all, can harm the baby during pregnancy. I even had a few women that didn't even know what "core" was. This was definitely an eye opener and confirmed that education is key on the subject of exercise during the pre & postnatal periods.

My demonstrations at the Fun & Fitness area were also a huge success. Especially on Sunday when I had a 6 month pregnant woman on a staibility ball. The looks were priceless. We worked on the upper and lower extremeties and balance to help stregthen the muscles and skeletal system so carrying the extra weight load isn't such a strain on the body as the pregnancy progresses. Be sure to check out You Tube soon for live footage.

I was also able to collect hundreds of contacts for my e-newsletter that will begin at the end of the month. The newsletter will contain information on pre & postnatal fitness, nutrition, a recipe and either a massage or chiropractic component on pre & postnatal health and wellness. This will be able to keep women informed on the latest trends, risks and benefits of leading a healthy lifestyle during the child bearing years.

If you would like to sign up for my e-newsletter, just go to my website at http://www.coreexpectations.com/ and subscribe.

Today's Parent Baby & Toddler Show

Well it's almost that time. The Today's Parent Baby & Toddler Trade Show is coming to the Toronton Convention Centre this weekend from Friday Nov 7 to Sunday November 9. The show offers everything from pre-conception, pregnancy, baby to toddler all under one roof. I went to the show when it first started, about 8 years ago and now it's the biggest one of it's kind in the GTA.

I will be there with my team offering in-home personal training, nutrition counseling, chiropractic and massage therapy services to pregnant women and new moms in the Toronto area. My booth is located across from the Educational stage.

This is my first trade show and I'm a bit nervous. 20,000 people is alot, but apparently that's how many that come through the doors over the three days. I will also be doing some demo's at the Fun & Fitness area on Saturday and Sunday at 2pm, so if you're there, come by and watch a few things.

The preparation for the show is a little overwhelming, especially when you have two little ones running around demanding your time, but I keep telling myself that it's all worth it. I mean, I'm doing it for them, really. Sometimes you have to sacrifice a bit in the beginning to see the pay offs in the end. So for all you "mompreneurs" out there that are feeling the mom guilt, trying to be everything all the time, give yourself a break. I know it's easier said than done because I'm in the thick of it right now. It's just so much better for our sanity to accept that we're human and that it's being done for a good cause - our family.

Exercise for your child's sake

I was sitting in a networking session today talking about what I do for a living, when someone who overheard my conversation, approached me. He was self employed like me, and offered interactive family activities for events. So I asked, "the entire family"? And he responded by saying that this is what is required to get kids moving and away from computers and a sedentary lifestyle.

Sedentary lifestyle. That's not a term that I am used to hearing in the same sentence as "kid". Sad, but true. Kids are becoming more and more inactive with computers leading the trend followed by unhealthy lifestyles, resulting in over weight children. Did you hear that our generation is going to be the first one to actually out live our kids? Children are now being diagnosed with Type II Diabetes; a disease once only related with over weight adults.

So how can we help? Well I have one suggestion. About six months ago I heard on the radio, that research is trying to find out whether there is a connection with the amount of weight gained during pregnancy and chilhood obesity. James Clapp, a foremost reasearcher in exercise in pregnancy has already found that babies of exercising mothers tend to be leaner with a higher percentage of muscle mass. So if this is true, what could be said for their non-exercising counterparts? Now I am no doctor and certainly not a scientist, but you are what you eat, and if you're growing a person inside of your body, shouldn't exercise and healthy eating be a part of that? That's not to say that if you do gain an excessive amount of weight during pregnancy, that you're destined to have an over weight child. There's still plenty of time.

Once the baby comes, you are now a full fledged expert. Your baby looks up to you for everything; from what to eat, wear and do. You can do no wrong. So why not set the stage from that point on? If you weren't physically active during pregnancy, now is a perfect time to start. By being physically active on a regular basis, you are setting the stage for health and wellness for your little one. You are now a role model. This baby will grow to simulate learned behaviour because they do what they see. Give them a good foundation and they will follow your lead.

Diastasis Recti

I've been doing alot of research lately about Diastasis Recti. This is a condition that affects about 4 in 10 women during pregnancy. Diastasis occurs when the rectus abdominis (the top layer of abdominal muscle) seperates creating a tear in the linea alba - the tissue that connects the rectus together. There is alot of conflicting information about why it happens i.e. weak abs;, abs that are too tight; small frame carrying a big baby. Whatever the reason, diastasis should be monitored and addressed so that it does not get worse with subsequent pregnancies.

A true diastasis is present when the seperation is atleast two finger widths. You can check this by lying on your back, knees bent and feet flat on the floor. Slowly lift your head and shoulders off the floor and walk your fingers across your midsection just under your belly button. If you are far along in your pregnancy, you may see a cone shape protrude through the seperation. If you are earlier along you will feel a dip with your fingers into the seperation. Some women develop diastasis as early as 12 weeks gestation.

So what do you do? Once you have determined that there is a seperation, you must try and do things that minimize or slow down the progression of it separating further. Personally I like to suggest that you focus on transverse abs (the deepest abdominal muscles) as these get stressed the most anyway during pregnancy. Some others encourage that you continue with your regular ab workout (which is perfectly safe to do during pregnancy, by the way), but modify the exercises in a way that help to pull the rectus together. However it is supported by all that you should avoid oblique exercises (bicycles and twisting of the spine) as this can exacerbate the problem.

Here are some examples of exercise you can do.

Crunches: Wrap a towel around your waist and pull the sides together while performing the crunch. You can do the same using your hands the push the sides together.

Baby hugs. Sitting tall, pull your belly button in towards your spine while pulling your sides in. I do this alot with women without the pulling anyway because it's great for your transverse!

Pelvic tilts: Lying on your back (1st trimester only) with knees bent and feet flat, perform a pelvic tilt while pulling in your sides. After 16 weeks all back execise should be done on an incline position.

Leg slides: Lying in the same above position, slide one leg out while pulling belly towards the floor, then alternate legs. This one is really good for postpartum particularly.

So there's some suggestions, but again, you need to do what's good for you. I also strongly suggest that you confirm whether you have a diastasis with your doctor and if there are other associated problems. If diastasis goes untreated it most likely will get worse with your next pregnancy. If it gets really bad, you could potentially develop low back pain or worse, a hernia.

They're Back!!!

O.k.... who else is doing jumping jacks now that our kids are back at school?? Geez, sometimes I feel like a bad mom as I practically skipped my kids back to reality. As much as I love them, it's hard trying to keep them entertained all summer long with camps, outings, playdates, etc...

But then I found myself to be a bit of a hipocrite. I was dreading getting them up for school (they had a pretty relaxed morning routine during the summer), packing lunches (arghh!!) and just thinking about homework was making me cringe. But then... I was informed (I guess my head was in the clouds too, druing the summer), there's no more homework for primary grades. Can I get a YAHOO??!! And while the principal was explaining that parents had been complaining about the amount of homework affecting the very limited family time before bed, it made me feel so much better. I wasn't the only one yelling at my kids at night and feeling like the house "meanie" because I'm trying to do it all and raise the smartest child on the planet.

It's looking like this school year is going to be a good one. My oldest is in grade 2 and "homework -less" and my baby is now in pre-school three mornings a week. Just one more year and I'll be in the next stage of parenting. Sometimes I can't believe that I made it this long and my kids are happy. Sound familiar?

But then all I do is look at them, and thank God I did make it through. They're the best kids inn the world.

Breastfeeding and Nutrition

Well, we know the importance of a proper diet when breastfeeding, right??? Or atleast we're aware that what we ingest gets passed through our breast milk so some moms might avoid certain foods that make baby gassy etc.. We're also told that breastfeeding helps us to lose weight because it not also helps shrink the placenta to it's original size, but it also burns hundreds of calories a day. Ya!!

As a result, we eat additional calories (I was starving while I nursed) because it feels like the baby is literally sucking the life out of you. So then how are we supposed to lose weight? Well if you want to lose weight, you are supposed to create a calorie deficit - burn more calories than you are taking in. This can be done with a combination of exercise and a proper diet. So it makes sense to exercise more and eat less, right? Wrong!

I was recently at a fitness convention and took a workshop on nutrition for weight loss. She said that the Amrican guidelines say that nursing mothers should not cut calories at all. Even if you're nursing for a year and your baby is getting most of their nutrients from food, you not supposed to cut calories, as this may affect you milk supply. Well, I thought this a little extreme, to say the least.. but then I did a bit more investigating.

During pregnancy, you gain additional fat stores to help with the breatfeeding process. In other words, in addition to the 300-500 additional calories you need to ingest, the rest comes from the fat stores you have already aquired. Good news.. this means you get to burn that fat and use it as fuel to produce milk. So if you are breastfeeding, look at a slow, gradual weight loss of 1/2 - 1 lbs a week and don't try and limit any calories AT ALL until breastfeeding is well established.

Phew.... now it makes sense. I kept an additional 5-7 lbs on until I weaned both of my girls at 14 months and they were only down to one mini feed a day. You see, mother nature has a very funny way of keeping those extra fat stores just incase there's a shortage of food in the world. You may not be able to eat, but your baby still can.

In memory...

Man... what a lousy evening. I'm sitting here trying to figure out why I'm letting this affect me sooo much, and I know why. Because I'm an extremely emotional being that just wishes everyone around her (and herself) could just live a happy life without too much drama. Is that too much to ask?

Let me start from the beginning. Last week, my mom came by to watch the kids (she's my child care provider) and she had tears in her eyes. I immediately asked what was wrong. You see, her neighbours' daughter was pregnant and due the day before. She had been asking for daily updates about the sex etc.. until that day. When she was on her way over to my house, she dropped by her neighbours again to see if there was any news, to see a bouquet of flowers with a note that said "Sorry for your loss". So my mom showed up very upset because she didn't know if it was Melissa (the mother) or the baby, or both! Anyway, to make a long story short, it was the baby. she miscarried on her due date.

Of course your immediate reaction is "it's not fair", "why her", "on her due date?!!!". But in the end, when a baby miscarries, it's usually because there was something wrong with the pregnancy and it wasn't meant to be. Ya, easy for me to say. I'm sitting here typing away feeling like a rug has been pulled out from under me and that doesn't even put a dent into what Melissa is going through.

I just came home from giving my condolences and she looked really put together. The reality of what has happened has cleary not set in as yet, and it will. Thankfully, she has an amazing support system to help her through this and all I can do is offer my support, and I did. Coincidentally, her mom said she'll probably be in touch because Melissa wants to lose the baby weight because it's too much of a reminder. Little does she know that she needs that reminder to grieve and allow her body to naturally adjust to what has happened. Everything in time and I'll be there when she needs me.

My thoughts are with her.

Don't let the weather get you down...

This weather sucks! and it can put a toll on your emotions... especially if you're at home with a new baby.

As easy as it is for me to say, don't let the weather get you down. It's tough being at home with a newborn under the best of circumstances, but when the weather is clowdy, rainy and just plain gloomy, it can take everything in you not to throw in the towel. Just so you know... if you are experiencing some baby blues or postpartum depression, you are not alone.

Baby blues and postpartum depression is alot more common than you think. In fact, alot of moms suffer from these conditions and they don't even know it. They may be weepy or just not interested in going out and socializing. It can affect women in many different ways. The important thing is to be aware of your symptoms and surround yourself with a support system that can help you to overcome them before it becomes serious. The gloomy weather doesn't help either. It can increase feelings of isolation which doesn't help when you are trying to keep yourself motivated for the sake of your little one.

So if you think you maybe be feeling out of sorts, remember, your hormones take a long time to regulate after the birth of your child, so feelings of helplessness and sadness can be a very normal stage in new motherhood. On the other hand, if crying and low self worth become a daily occurance lasting more than 12 weeks postpartum, consider getting some help. It's out there.. you just need to ask.

Summer's not over.... yet!

Well here we are and summer is almost over (I'm such a pessimist). But instead of getting all depressed over the somewhat nice weather ending, let's take advantage of what we have got left and get moving!!

Whether you are pregnant or not, try starting your day with a brisk walk and take advantage of the peace and quiet before the baby starts crying or rush hour is at an all time high. Or join a mom and baby yoga or fitness class that allows you to get out and enjoy the sunshine while getting some much needed activity that will help you continue on with your day.

Go to the park with your little one and pack a picnic lunch and watch your baby discover grass and birds. The fresh air is a guaranteed sleep stimulator for babies of all ages! This also allows you a bit of down time away from laundry, housework and anything else that may be clogging your brain! (Us moms do that you know..)

If you are pregnant and feeling hot, swollen and fatigued, find a local swimming pool and let the water cool you down while getting some exercise. If you have a chance to do this in the evening, this is another stimulator for relaxation and sleep.

Remember, the more active you are and the more time you can focus on stress and relaxation techniques, all the better for both you and your baby (or babies). This coming from someone who continues to struggle with trying to manage family, work and me time. Hey... we are all human.

Keep it real

And this I mean, stay realistic.... especially during pregnancy and new motherhood.

It disturbs me a bit how an increasing number of women are too (I wont say obsessed), but overly concerned about their bodies during pregnancy. Now for some women, this should not be taken lightly. There is a psychological condition called body dysmorphic disorder where people see themselves completely differently than others. They obsess about one or several parts of their bodies - to the point where they may physically change themselves in the search for perfection. This is a bit extreme and not all people who suffer from this, go to such measures, but their vision of themselves is far from realistic.

I think for mostly every woman out there, there is somewhat of an adjustment that has to be made psychologically for the clear physical changes that occur during pregnancy. We all grow up watching women deal with pregnancy and see their body change, but to watch ourselves, can be a little overwhelming. So we gradually adjust and start to appreciate the absolute beauty that is taking place as we are growing a human being inside. If only we all felt that way....

I recently had a client say to me that she knows of a woman who is pregnant and running obsessively. It has begun to concern her doctors and she has been told to stop as she is risking her baby. And her reason?... She is determined to continue to wear her jeans during her pregnancy. What?!!!! Sad, but true. My client then asked me, "Then why is she having a baby?"
I was thinking the same thing, but then again maybe she's just struggling with something a bit stronger than herself. It's scary. It could happen to any of us. Who knows what the triggers could be?

Let's just try and keep it real....If you're having a baby, that's all that really matters. Isn't it?

Kegel..Kegel...Kegel!!

Did I say Kegel?? Yes!

If only everyone knew how really important it is.

Kegels are the single best exercise to strengthen your pelvic floor. What is your pelvic floor? A bunch of muscles that support your pelvis and bladder. If not strengthened, you may experience incontinence later in life.

During pregnancy, especially, your growing uterus puts enormous pressure on your pelvic floor and weakens those muscles if not strengthened regularly. In other words, kegels are NOT just for women having vaginal deliveries. I had two c-sections and still had to fight mother nature during pregnancy and postpartum.

So how do you kegel? Just imagine sitting on the toilet and holding your pee. Leaving your glutes (butt) relaxed, pull up on your pelvic floor and hold for 5-10 seconds and breathe.... Try doing this 15-20 times, 2-3 times per day. Now I know what you're going to say... but I always forget. So does everyone else. I have yet to meet someone who kegels regularly prior to pregnancy, if ever. So try doing this... use association. I did my kegels on the subway to and from work. I wasn't busy doing anything else (other than reading or sleeping) so why not? And no one else knows I'm doing it.

So here's your challenge for the day. Start small, like 15-20 times, once a day then build from there. Believe me it will be worth it when your little one wants you to jump up an down without peeing your pants!

Aches & Pains of Motherhood

How many of you wake up in the morning and feel like you're 80 years old? Me too!! Yeh, and I'm in pretty good shape. Just so you know.... we're ALL human.

Us "Superwomen" were chosen to gestate and deliver beuatiful human beings because unfortunately, our counterparts just wouldn't be able to handle it. Sorry. So here we are, professionals who keeping adding on to our endless list of to-do's, start becoming mommies and keep barreling through without a second thought. And what.. you thought you could keep it up and it wouldn't catch up with you?? Surprise!! Now our backs ache, our bones hurt, and we're exhausted. Why didn't anyone tell us?? There are sooooo many books on how moms can do it all (and we do), but where are the ones about "Watch out - You're Going to Crash and Burn!"

Now I'm not talking about all mothers because some are just blessed with the stamina to go-go-go without any implications. These are the ones we love to hate and want to be. But for the rest of us, it's o.k. to admit that we don't have to do it all. And if we do, then we MUST take some times for ourselves to exercise, meditate, or just do nothing. Taking time for yourself does wonders for your mental health and helps those ahces and pains too.

It's taken me almost 7 years to finally realize this (my oldest will be 7 in September) and I've finally committed to praticing what I preach!!

Getting to the "Core"

Getting to the "core". This is primarily the reason why I chose the name for my company, Core Expectations.

I can't stress how important core strength and stability is during pregnancy and postpartum. A weak core can lead to back pain and siatica as well as poor posture and hip pain.

I can't believe that with all the updated information out there about exercise and pregnancy, that there is still a huge misconception when it comes to abdominal exercise during gestation. What better way to prepare your body for the impending weight gain and strength needed during vaginal delivery? But don't stop at abdominals alone. The core consists of three very important components; the transverse abdominals (deep abdominal muscles), the multifidus (deep spinal muscles) and the pelvic floor. Strengthening of all three muscles will not only help to hold your baby in, but alleviate alot of the strain that is put on your back and abdominal muscles that creates alot of discomfort for mothers everywhere.

Any isometric abdominal exercise engages your transverse. For example: the plank, v-sit etc...
What's my favorite? Just walk around all day sucking your belly button in! Once you have created this habbit, you'll be surprised at how your abs will start to appear tighter even when you let them out.

Try it.. you just might be surprised.

Staying fit during patio season

You know what I find really funny? Typically, summertime is the slowest for personal trainers. I even had one client email me and just simply say... " I don't workout in the summer". Now I totally understand that the kids are off school and the summer months are usually spent doing family things, going to the cottage and let's admit... just be a little more lazy. But if you think about it, isn't he summer one of the reasons why we work so hard at getting into shape? Just so we can sit out on patios, drink beer (I looooove Carona) and have barbeques? I don't know about you... about half way during the summer, I look down and see bloating beginning to happen. How many of you (like myself) are guilty of being hot and grabbing a beer when we should be grabbing water?!!

Yes... I'm human. I may be a personal trainer and lead a pretty healthy lifestyle, but I also indulge and fall into the summer "trap".

So how do you fight the patio monster? Try limiting yourself to once every week or two. And plop your baby in the stroller and walk to the patio at a good clip. It never hurst to try and throw in some calorie burning before and after, so the guilt doesn't pile up as much. And... how about trying your best to keep up with your exercise routine throughout the summer months? As hard as it is to walk or drive by those lovely patios on your way to the gym or exercise class, you'll feel so much better afterwards. Also, try the 1 beer, then 1 glass of water routine. It's another way to get your summer fix and keep hydrated as well.

Well that was my little trainer "nag" for the day. For those of you who tend to fall into this vicious cirlce, don't be too hard on yourself, just try and keep your goals in check. If you worked hard at meeting your goals, don't let it all go out the window in just a couple of months. Remember... It's waaaaay easier to fall back on old habits than to create new ones.

Good luck!

Stress in motherhood

Well I thought I would be the last person on earth to write about this topic. I'm a personal trainer and I am supposed to be the poster child for health and fitness! What a reality check - I'm human too.

Lately I've been experiencing light headedness and a bit of nausea. I'm your typical Type A personality and hate it when I feel like I don't have control, so I went straight to the doctor to get checked out. After blood tests, strength and balance tests and even a CT Scan (told you I was type A), the conclusion was I was under alot of stress and needed to relax.

It's interesting because I don't feel stressed. I get up, get the kids ready for school, work out, do some work (with clients and at home), pick up the kids, make dinner etc... Tell me what other mother isn't doing the same thing? It seems that even though alot of the time, I don't necessarily feel "stressed", I, like sooo many others out there, lead a stressful lifestyle and my body is reacting.

Now I have been told to relax more and although I exercise regularly, my body has adapted to it, so I have to find another outlet. So now I make an effort to get to bed a little bit earlier and read and I have even taken up meditation. I felt funny at first (taking time out for just "me"), but it seems to be working. The symptoms are less and less..... who knew?

So let this be a lesson learned. Even though we don't actually feel agitated, stress can manifest in many many ways and we should not ignore it. I was reading an article today on how women are diagnosed more with anxiety disorders and are on medication, then men. It's that inate super mom complex that so many of us suffer from. Just because we can do anything, doesn't mean we have to. Let's just take some time and revel in the satisfaction knowing that we can if we want to.

That's good enough for me.

mom cliques

I had someone recently say to me that it seems like it's "in" to have a baby. I thought for a minute and unfortunately had to come to the same conclusion - to a certain extent.



You know how before you had kids, you never noticed the moms and babies in strollers? Now that you have a little one(s), you're bumping into them everywhere you go? I thought that it was just a case of not being in "the moment", so I never paid attention before. But it seems like that's not all there is to it.



This person who made this comment to me wasn't even a mother - scary... She continued to comment on how everywhere she looked she saw the lastest and hippest strollers, lululemon and Starbucks in hand. Now I had to get a little defensive because I have my own lulu collection and although Starbucks is not my taste, Second Cup and Timothy's are regulars.



I guess for her it looks like being a mom is a hip thing to do and whether or not she does decide to be a mom in the future, she's already feeling the pressure to fit "in".



I get this vibe often with my clientelle as well. My goals are not just to get you back in shape but sloooooww down. Forget about everyone else and their cute outfits and $1000 strollers. Motherhood is NOT a competition. Every single woman out there is different and has their own challenges and needs to face them in their own way.



So it's unfortunate that this woman is getting this message, but I can see her point. Some women walk out of the hospital looking barely bloated, while others need time. Let's support eachother in all the right things we are doing to try and be the best mom we can be - lulu's and not.