Tuesday, 27 June 2017

What to do before baby comes?

I get asked this question often.

My due date is nearly here ...what do I "need" to do before he/she arrives?

Here is my top 5 things to check off your to do list before that sweet bundle enters your home

1) Pack your hospital bag
2) Treat yourself to a pedicure
3) Stock your freezer with healthy meals and delicious one-handed snacks
4) Spend special time with your significant other
5) Practice your belly breathing and pelvic floor work

1) Hospital bag
Likely you have this ready, or at least have a list in your mind of what should be in this bag. Coming from a labour and delivery nurse, you probably need to pack less than you think! Read a full post here on what you should pack!
For those of you planning birth centre deliveries, they will provide you with what you might want to consider bringing with you. For home births, your midwife will prepare you with what you require. 

2) Pedicure
Book an afternoon with yourself or a close friend and enjoy some indulgence. I know it sounds cliche, however, this type of pampering will likely fall to the bottom of your priority list for awhile. Who doesn't feel cute with freshly painted toes?! Not into pedicures? Book another type of treatment that will relax you and make you feel amazing!! You deserve it. You are growing a human being!!
Check out Pamper & Play or Sweet Momma!!
Side note - it is advised to steer clear of gel polish, as oxygen saturation monitors are not able to work 100% properly (in an emergency situation). Stick to regular polish just in case!

3) Freezer 
Whether you book in at Dinner Factory, Simply Supper, a meal-making Tupperware Party (YES you get to keep the Tupperware!), or get a handful of friends to come over and sip fun mocktails while chopping, it is worth it!! Having freezer meals ready to throw in the oven or crockpot and plate with a tossed salad with help ensure that you are eating enough while getting in much needed nutrients after baby arrives. One-handed snacks are also important! Energy balls, muffins, and trail mix are all perfect for the new mom. Do you have friends asking what they can do to help? Send them one of these recipes for them to whip up for you and bring when they come to snuggle your sweet Little! Trust me, they will be happy to help and your tummy will thank you when you're up for that midnight feeding.

Kellie's Favourite Treats
Mom Fuel
Chewy Sweet & Tart Granola Bars

4) Special time
This is so important! You will not regret making memories with your significant other before your new bundle arrives to laugh, cuddle, and enjoy something that makes you "click" as a couple. This might be a date day/night, a weekend away, or staying in and playing board games. Yes, you will be able to do these things after baby comes, but it will be different! Depending on your baby and your support system, it might be awhile before you can even sneak away for a romantic dinner alone. Spoil yourselves a little and make the most of whatever time you can! You are going to go from being a couple to co-parents! It is such a fun and exciting journey, but also a challenging one. Let me know what you choose to do!

Photo by Roughley Originals
5) Don't use it? You'll lose it!
Just like any other muscle in the body, if we do not engage it, it loses tone. Learning how to properly engage and relax the pelvic floor and transverse abdominal muscles are extremely important during pregnancy, for birth, and in the postpartum stages. I have a few articles here:
Pregnancy Safe Core Exercises
Deep core activation while recovering from a caesarean birth
If you attend any of my Prenatal Fit classes or follow me on Instagram (@fityourlifeyeg), you will know that I continually cue to engage and relax through the pelvic floor and transverse abdominals. We focus on how to connect with these muscle groups on their own and then how to engage as we move through various exercises.

Enjoy this special time as you await the day your beautiful baby will be safely in your arms. Also remember to breathe, move, rest, and laugh. Your baby also enjoys that rush of endorphins and benefits as much as you do!! You are already an amazing mama and that baby is so lucky to have you!!

Congratulations in advance and thank you for reading! xox

Saturday, 29 April 2017

Making memories

We do what we love and we love what we do.

Finding our passion through inspiring others to move their bodies in ways that feels amazing to them is what we strive for in and outside of our classes. The three of us (Erin, Jamie, and Kellie) all grew up being active and movement has always been a part of our lives. We realize this is not always the case for those attending our classes. Our goal is to make fitness fun! Smiles. Laughter. High fives. Games. New moves. That is how we find what movement speaks to us and what inspires us to keep our bodies moving.

Today, we held a free Family Fit workout in Magrath Heights Park (southwest Edmonton) and oh my gosh was it fun!!!! Everyone was invited. Some mamas came by themselves for some kid-free time, others brought their husbands and children, some brought a friend. We had new moms, expecting moms, and weekend warrior moms. It was amazing!! The energy that was created from families moving their bodies, enjoying the fresh air and sunshine, and having fun together was unforgettable. Over 40 adults and more than 30 “littles” came out for this 45 minute workout!! Yes, there was chaos, but let’s be real, sometimes that is when the best memories are made.

After class, most of us headed over to the playground to reward the bigger littles for not running away during the class. We had multiple park-goers inquire about the class and they seemed excited to learn more about Fit Your Life!! That speaks volumes to everyone in our class today! YOUR energy is inspiring others! YOUR commitment to being a healthy role model for your children is motivating to those around you.

Let our children be our reason, not our excuse. Allow our ever-changing motherly bodies to move in ways that feel good. Do this for you!! You are completely and totally worth it.

Thank you for the memories of today!!!

Friday, 7 April 2017

Prenatal, Postpartum, and Women's Only Group Fitness Classes in Edmonton!

With the addition of TWO classes per week, as well as expanding our instructors, the updated SPRING 2017 schedule is open for registration!

Mom & Me Fit
Stroller Fit
Prenatal Fit
Fit Bootcamp

Fit Your Life will be offering prenatal, postnatal, and women's only classes Monday - Friday throughout all of May and June! Excited yet?!

All stages of life are welcome to all classes (i.e. non-pregnant to Prenatal Fit and pregnant to Mom & Me Fit). Erin, Jamie, and Kellie are all Pre- and Postnatal Fitness Specialists to ensure that everyone achieves a safe and effective, yet challenging workout!

All classes are drop-in style, however booking ahead is recommended. We are very much looking forward to seeing you sweat soon!

Never mess with a girl who does burpies for fun!

Tuesday, 7 March 2017

Chewy Sweet & Tart Granola Bars + the #naptimehustle

#naptimehustle ... what do you do to take advantage of this sweet sweet time? If your house is anything like mine, this is a time where all is quiet and I have anywhere from 30 minutes to two hours of baby- and toddler-free time to get some things done...depending on the day. Obviously, with a five month old, her naps are a little less predictable and this makes me even more thankful for my toddler's predictable two hour nap (knock on wood they last awhile longer!).

Some days I take advantage of this "me" time to enjoy a long uninterrupted shower. Other days I clean feverishly. The odd time, I will sit down with a fresh cup of coffee or tea and enjoy the silence and stillness. Then there are my baking days. I love time in the kitchen to create. I do enjoy sharing this time with my hubby and my girls, but on the rare occasion I take advantage of nap time to whip up something delicious. I turn on some music and get started!

Now, I do have a tip for keeping the Littlest entertained in the chance that she wakes before I am finished. When I bring her into the kitchen to be my helper, I move her seat and/or activity each time I change what I am doing. For example ... mixing - she can sit in her bouncy chair, rolling - move her into the Bumbo and give her a rattle, cleaning up - put her on her play mat. You get the point. It is an easy way to keep her busy and not get bored so that I can finish what I started while she was still asleep.

This past weekend, my husband took our toddler skiing for the morning. She is absolutely loving it and we are blown away by her progress this season! The Littlest and I stayed home to get some snacks made and meals planned for the week ahead. The best part ...she had a stellar nap while I got three different snacks baked! #momwin #thankyou

 I wanted to try a new granola bar recipe but was having trouble finding exactly what I was craving. I ended up creating my own based on a few inspirations! They turned out better than I could have imagined! These bars are sweet, chocolatey, filled with good stuff, and #toddlerapproved. The best part is that they are not time consuming and your hands don't get dirty ....anyone who's baby begins to cry midway through baking might understand! 

Chewy Sweet & Tart Granola Bars
Time: 20 minutes (+30 minutes cooling time) 
Yields: 16 square bars 

  • 3 cups oats
  • 2 tbsp coconut oil
  • 2 tbsp coconut palm sugar
  • 2 tbsp maple syrup
  • 1/4 cup honey 
  • 1 tsp vanilla 
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg 
  • 1 cup dark chocolate chips
  • 1/2 cup dried cranberries 
  • 1/4 cup slivered almonds 

  1. Preheat oven to 350F and line a 9x9 inch pan with parchment. 
  2. Add the oats to the pan and toast in oven for approximately 15 minutes. Stir at least once. Oats should come out golden brown and smelling toasty!
  3. While they toast, melt oil, sugar, maple syrup, honey, vanilla, cinnamon, and nutmeg together in small saucepan on stove. Stir until simmered to make sure coconut sugar is dissolved. Remove from heat. 
  4. Once oats are toasted, pour into a large mixing bowl. 
  5. Add hot liquid mixture and stir until coated. 
  6. Add chocolate chips, dried cranberries, and almonds. 
  7. Stir. Yes, the chocolate should melt and smell delicious! 
  8. Replace parchment in 9x9 pan and make sure there is over-hang - this will come in handy for two reasons. 
  9. Scoop granola mixture into prepared pan and press firmly with a spatula into all corners. 
  10. Using the parchment over-hang, fold over, and press down as firmly as possible in all directions to compress the bars. 
  11. Place in freezer for 30 minutes. 
  12. Remove from freezer and using parchment over-hang, remove bars from pan and place on cutting board. 
  13. Cut into 16 squares (or rectangles if you prefer). 
  14. Store in airtight container for up to one week. 
  15. Enjoy! 

Sunday, 5 February 2017

Lock Your Ladies Down

Did you know more than 70% of women are wearing the wrong size of bra???

I’ll give you a minute to digest that number…70%!

And here’s another fun fact for you, Brooks’ research found that 25% of women don’t work out as hard as they could because of breast bounce.  WHAT?!

Both stats are crazy but I want you to know that you don’t have to be a part of those statistics.  You can be a woman who has fully supported breasts.  One who never worries about breast bounce during workouts.  You can give it your all and never fear that your breasts are going to become saggy from lack of support – YES! That is a thing. 

You might be asking yourself, how? How do I find out about proper fitting sports bras and what to look for when shopping?  How do I know if my sports bra is fitting correctly? 
I have compiled all of the information you will need to know to answer these very important questions.  
So, for the sake of your breasts, 

Let’s start with some general breast information.
-       Breasts have no muscles. They are made up of fatty tissue stuck to the chest, and all that is holding them up are fibrous strands called Cooper’s ligaments.
-       Physical activity makes breasts bounce up, down and even in a figure eight.  Yes- even an A cup sized breast will move.  Check out Shock Absorber’s bounce-o-meter to see just how much movement different activities can cause. 
-       If the breast is bouncing around, even a little bit, then the Cooper’s ligament is getting stretched, IRREVERSIBLY I might add, leading to saggy breasts and breast discomfort or pain. Not to mention back pain, trouble breathing and improper exercise form.  Nobody wants any of that!


1.     Get fitted to make sure you are wearing the correct size.  
      Keep in mind that each bra style and brand will have a different fit so use your size as a starting point.  Furthermore, your breasts are continually changing so it’s important to be fitted often.  Check out this video for measurement tips.
2.     Choose a bra with the correct amount of support for your cup size. 
Take a look at the chart below to find out what type of bra construction you need to provide the right amount of support for your cup size. 
Some Examples
Holds breast tissue close to chest to limit movement
-good for low impact activities for all sizes
-A or B cup might get enough support for high impact activities
-Most LuLuLemon bras
-Most Victoria’s Secret Sports bras
-Nike Sports bras
-Brooks Moving Comfort Front Runner
-Baobei Maternity Nursing Sports Bra 
Built with individual cups that surround and support each breast.
Helps limit the up, down and circular movement of the breast.
-everyday wear for all sizes
-Everday bras from LaSenza, Victoria’s Secret, The Bay
Uses both compression and encapsulation and provides the most support.
-C cup or larger need this type of bra for ample support, especially during high impact activities

-Brooks Moving Comfort Juno, Jubralee and Rebound Racer
-LuluLemon Ta Ta Tamer
-Victoria’s Secret Knockout
-Adidas Committed Chill

3.     Wear a sports bra with the appropriate support for the activity you are doing. 
       Low impact activities generally require less support than high impact. 

Low Impact
Medium Impact
High Impact
 Strength Training
Mountain Biking

4.     These are the key areas to check for a good fit:

Band: The majority of bra support comes from the band. It wraps around the bottom and is the foundation of a bra. A properly fitting bra will have a band that is snug and parallel to the ground. Wide bands are more supportive than narrow bands. The band should fit slightly tighter than a regular bra, but not so tight that you can't comfortably take a deep breath. To make sure you have the right size, raise your hands over your head. If the band moves, you need a smaller band or the straps may need to be adjusted.

Shoulder straps: These straps hold up the cups but are not the bra's main support. They should provide minimal stretch to reduce up-and-down movement. Wide straps provide better support and comfort than narrow ones. Straps should not slip off or press into your shoulders. 

Adjustable straps: Straps that are adjustable allow you to customize the fit and are often found on encapsulation style sports bras.  This is also a great feature for nursing mothers.  Ensure that the buckles or Velcro or clips do not cause any chaffing or discomfort. 

Back closure: Many sports bras pull on over your head, which can be a struggle once you’re sweaty.  I know you’ve all done that special dance, twisting and turning and bending every which way trying to get that bra off. 

A back closure allows for ease when putting on and taking off the bra and also allows for further adjustment.  You want the back closure to be on the first hook when you buy it so you can tighten the band as the bra stretches over time.  This is also key for nursing mothers as you will get more use out of your bra as your breast size changes with your growing baby. 

Cups: The cup fabric should be smooth. Wrinkles or puckers indicate the cup is too big.  If you’re spilling out of your bra, the cup size is too small.

5.     Test the bra. 
Once you feel like you’ve got a good fit and support, give some movement a try.  Don’t be     afraid to jump around in the change room, do some jumping jacks or run in a spot. Even give that sweaty bra removal dance a try.  You'll be able to feel and see whether the bra gives you the support you need.

6.     Take good care of your investment. 
Let’s be realistic, a good sports bra is an investment, just like good running shoes or good jeans.  To prolong the life of your investment make sure you hand wash them in cold water or use the delicate cycle and a lingerie bag, always hang to dry and never use fabric softener. 

7.     Replace your sports bra every 70-100 uses or around a year. 
As a general rule, if you are replacing your running shoes, you should also be replacing your bra.  However, don’t wait to replace your sports bra if you notice that elastic is frayed, there are rips or tears in the fabric, the straps are stretched or you feel that it isn’t providing the same amount of support it did when you first bought it. 

I am a huge fan of the Brooks’ Moving Comfort Bras.  I love the fit and support and they are nursing friendly! There are so many adjustable parts, which make them perfect for pregnant and nursing mamas.  

Here’s one last video to help you find the perfect bra to support your breasts.

Now that you have all of the information you need to select the proper bra, 
lock your ladies down and take care of your breasts.  
Choose a bra that gives your breasts the amount of support you need for your breast size and the activities you will be doing. 

Happy supporting!  

Monday, 9 January 2017

2017 ... Are you ready?!


Yes, things have been a little quiet on the blog, but can you blame me?! Baby snuggles, toddler adventures, and all that comes with the Christmas season. Being a mom of two has been a great journey so far. The image that immediately pops into my head when someone asks how the adjustment from "one to two" is going is the night that Keith was away for work when Mikah was four weeks old. Brooke was having her bedtime snack while Mikah nursed. After Brooke finished her piece of toast, she asked for another. Mikah was mid-feed, but okay..let's do this! Toast made and butter one-handed while not sacrificing the latch. Brooke finishes that piece. "One more please." Are you joking? She's joking right? Nope, a third piece of toast made and buttered with my left hand (I am right handed) all while Mikah continues her feed.

I am definitely learning what I am capable of balancing :)

Alright, now to 2017! Are you ready?! Jamie and I are PUMPED for resuming classes (slowly) starting February 6! Since we are both absolutely loving this special time with our Littles and our Littlests are both still exclusively breastfeeding, we are starting with three classes per week. 

Jamie will be teaching Monday and Wednesday morning Mom & Me Fit while I will see you Thursday evenings for the Prenatal Fit / Fit Bootcamp combo class! 

You will still see me around at those morning classes - I will often be there for the sweat and to cuddle your Littles! 

Passes are officially available for purchase and classes are open for registration! 
We are excited to see what 2017 has in store for Fit Your Life! 

Wednesday, 30 November 2016

Babywearing Toning + Mom Fuel

Okay, let’s get real for a few minutes. Being a mom of two is awesome, a ton of fun, humbling, and tough. Yea, it’s tough. Brooke and I were in such a groove on the days we had together – I knew how long it would take to get fed, ready, and out the door. Toss (not literally!) an adorable newborn into the mix and goodness knows how long it can take! I love the learning adventure and the little daily challenges, but most of all of the extra love that having two sweet girls has added to our home. 

Nearly two months in and I am feeling more confident each day in this new routine and the chaos it ensues. Sure, Mikah is still feeding on demand, so that is not always 100% predictable, but it is getting better. She is also a snuggly baby, which is lovely and incredibly sweet, however, a little tricky with a busy and fun toddler who wants to play and needs to eat! Therefore, Mikah is in the carrier a lot. Good thing she loves it! I usually love working out first thing in the morning and there have been quite a few days that either I get it in before they wake or both girls are agreeable to join in. We make play time out of it! However, there are other days where timing works out best to sneak in my workout at naptime so I have created a few new “babywearing” workouts! These are great as you automatically have an extra 10, 15, 20lbs strapped to you, you are forced to engage your core to align your spine, and baby gets snuggles (in our case, usually a solid nap)!! Win-win-win!

Babywearing Toning

what you need:
· two medium weight dumbbells (8-12lbs)
· a mat
· supportive baby carrier (we love our Ergo Baby!)
· water

30 seconds each
1. Squats with calf raise
2. Low pulsing lunges
3. Walking jacks
4. Squats with alternating leg abduction
5. Alternating lunges with front kick
6. Walking jacks

45 seconds work : 15 seconds rest x 2 rounds
1. Weighted squats
2. Biceps curl to shoulder press
3. Deadlifts
4. Triceps dips (off steps, coffee table, or other hard surface)
5. Sumo squat hold with calf raise
6. Wall or elevated push-ups

Core & Stretch
· 1 minute of belly breathing with kegels while kneeling
· minimum 2 minutes of various standing stretches

· please make sure you have been cleared for exercise from your healthcare provider postpartum
· keep your core engaged throughout the workout to protect your low back and keep your spine in good position
· workout when your baby is fed, changed, and ready for a nap or play time! If he/she stays awake, then talk, play music, and/or sing throughout your routine!


Workout done, now, we need to fuel our bodies! It has been over a year since I have done my best to keep our freezer stocked with healthy snacks for busy days, to pack for lunches, or when we are rushing out the door. Yes, it is some extra work, but so worth it and incredibly handy! As a new mom of two, exclusively breastfeeding the Littlest, and keeping active, I am HUNGRY! Having nutrient-filled on-handed delicious snacks ready to eat in the freezer is key!
Two new energy bite recipes can be found below!

Chocolate peanut energy bars
· 2 cups pitted dates (soaked for at least 15 minutes)
· 1 cup unsalted peanuts
· 1-2 tbsp cacao (depending on your chocolaty preference)
· 1/2 tbsp pure maple syrup
Blend all ingredients together in a food processor until doughy consistency. Take a pan or container and line with parchment. Spread dough to ½-¾ inch thickness in pan. Press down firmly to even it out. Place in freezer for 30 minutes to set. Remove from freezer. Take parchment out of pan and cut into 1x1 inch squares, or desired shape. Store in airtight container. Enjoy!
Keeps in freezer for 1 month.

Cookie Dough Bites
adapted from Oh She Glows
· 2 cups raw cashews
· 1 cup rolled oats
· 1 cup dates (soaked for at least 15 minutes)
· 2 tbsp pure maple syrup
· 2 tbsp nut & seed butter
· 1 tsp vanilla extract
· ½ tsp sea salt
· 4 tbsp dark chocolate chips
Place cashews and oats in food processor and grind until a fine flour forms (30-60 seconds). Don’t over-process, as the cashews can begin to turn into a butter. Add all remaining ingredients except the chocolate chips. Mix until doughy consistency. Remove blade from food processor and add chocolate chips. Mix in by hand. Form 1-inch round balls. Lay on a baking sheet to freeze for 30 minute before storing in airtight container. Enjoy!
Keeps in freezer for one month.