Sunday, 25 October 2015

The Perfect 10 + Core

The Perfect 10 + Core Full Body Workout!

I love this workout. I have tweaked it a few times and the other versions can be found here, here, and here. However, maybe now I have made it's final tweaking!! This workout is fantastic because it can be modified when you only have a short amount of time, but want to sneak in a quick workout or when you have more time, you can add a warm-up and complete two sets!!


If you have time... Warm-up!!
20 jumping jacks | 5 burpies | 30 jumping jacks | 10 burpies

Exercise descriptions

Perfect 10
1) reverse lunges |  From a standing position, step one foot behind you. Bend through both knees to achieve ninety degree angles (or close to) in each. Press through front heel to bring back leg to starting position. Repeat other side. Option to hold weights on sides of the body.
2) dumbbell row |From a standing position and feet hip distance apart, bend over slightly from hips. Hold one dumbbell (or other weight) in each hand and squeeze shoulder blades together to row elbows upwards and behind you. Lower back slowly and repeat.
3) burpie | From a standing position, bend at hips to place hands on floor as you jump or step feet back into a high plank. Jump or step feet to return to standing and jump! Repeat.
4) side lunge | Step one foot out to perform a side lunge with one knee bent and one knee straight. Then, bring it back to meet the standing leg. Repeat on one side for 30 seconds and switch to complete final 30 seconds on other leg.
5) push-ups | From a high plank position (hands on floor with wrists, elbows, and shoulders stacked and legs extended behind you) start with toes on the floor and drop to your knees whenever needed. Lower body as one unit by bending at elbows and engaging through your core. Imagine one straight line from shoulders to your ankles (or knees for modified version). Press through hands to raise body back to starting position. Repeat.
6) mountain climbers | From a high plank position (hands on floor with wrists, elbows, and shoulders stacked and legs extended behind you) from feet jog or walk alternating feet under your body. Keep hips low by contracting your abs through the entire movement.
7) squat press | From a standing position, squat low pressing your hips behind you and as you stand, press weights up and over your head to a light touch. Return weights to either side of your body. Repeat. 
8) triceps dips | Place palms of hands on bench, stair, or coffee table with fingers facing your body. Bum should be just far enough away that it won't hit when you lower, but stay close or it adds strain to your shoulder. Keeping knees bent with feet on floor (easier) or legs straight out in front (more difficult), bend through elbows to lower hips. Straighten through elbows to raise back up. Repeat.
9) jump squats | From a standing position, have feet hip width apart and press through heels to jump and land with feet wider than hip width (think sumo/plie squat) and bring arms over head simultaneously. To return, jump to bring feet back to hip width and arms to your sides. Repeat.
10) full sit ups | Start on ground, knees bent to 90° and feet on floor. Curl spine up to a straight back and return to ground slowly and with control. Repeat.
 


Core
1) plank | From your forearms, ensure that elbows are stacked under your shoulders and feet or knees are extended behind you. Spine should be straight with a line from your shoulders to ankles or knees (if bent knees on floor). Press into elbows to keep upper back lifted and engage core to keep hips from curving towards your mat.
2) bicycles | From a lying position, back is on floor with shoulder blades and bent knees off floor. Hands by the ears, rotate body to bring right elbow to left knee while twisting. Then, left elbow to right knee. Repeat with slow and steady motion.
3) reverse crunches | Start with back on floor, legs up in air and bent to 90°. Keeping neutral spine, hinge at hips to lower heels towards floor (do not lift lower back off mat). Return to starting position. Repeat. 
4) plank jacks | From high plank position (hands, elbows, and shoulders stacked and heels in line with shoulders and glutes), step or hop feet out wider than hips and back in. Keep control through core and stabilize as you move legs in and out. Repeat.
5) side plank hip dips | Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs as you slowly lower your right hip towards the floor and lift back to starting position. It is fine if the movement is only a few inches. Repeat for 30 seconds on this side, then switch to your left side.
6) single leg lowers | Start with back on floor, legs straight up into air. Keep neutral spine, lower one leg as much as possible without lifting low back off floor. Slowly return leg to starting position. Repeat other side.

Enjoy!!!

Friday, 23 October 2015

Mom & Me Fit and Prenatal Fit | Edmonton | Winter Session

Mom and Me Fit and Prenatal Fit classes


[early] Winter Session starting November, 2015!!
prenatal and postnatal fitness in Edmonton



















Kellie, the owner of Fit Your Life, is a Registered Nurse with experience in Labour and Delivery, as well as a Certified Exercise Physiologist. She is a Pre- and Postnatal Fitness Specialist and loves making fitness work for your life! 

Mom & Me Fit is a class tailored for new moms learning how to integrate exercise into their new life and routine with a little one. This is class ensures a safe and effective workout for the postpartum body and teaches tips on how to get your pre-baby body back (or better)! 
Clearance from Health Care Provider required prior to engaging in postpartum exercise. 

Prenatal Fit offers a class to expecting women, of any gestation and fitness level! This class will focus on individual needs as the body changes throughout the pregnancy. This class will help strengthen muscles to ensure a more comfortable pregnancy experience and train muscles that will assist in labour. 
Clearance from Healthcare Provider is required prior to engaging in prenatal exercise. 


It is never too early to be a healthy role model for your children! 

Space is limited!!

Connect with us on Facebook here!

Thursday, 22 October 2015

Five tips for active, breastfeeding moms

Five tips for active, breastfeeding moms
By Leah Cadieux, RLC, IBCLC, B.A.

Having a new baby is a time that often involves a steep learning curve! So many things have changed in your life and yet some things are still the same. Many new moms wonder about fitness and exercising while breastfeeding. Is there anything mom’s need to know, look out for, can’t do? What has changed and what hasn’t?

What hasn’t changed?
1. Go for it! 
Despite what your neighbour, or grandma or someone on Facebook might tell you, breastfeeding and exercising are completely compatible!  There is absolutely no truth to exercise harming milk supply or contributing to baby refusing the breast. While there is a time of recovery and healing after birth and some time needed to get to know your baby and establish breastfeeding, unless a woman has medical contraindications you can start with gentle walks as soon as you feel up to it.  Once a mom is recovered and healed from birth (usually around six weeks, talk to your health care provider) you can start back at your normal physical activities. 
2. Exercise is so good for you!
Being active is still good for you and holds all the same benefits as before you were a parent or during your pregnancy including (among many others) lower rates of cardiovascular disease, improved stamina, better longevity  and promoting higher quality sleep. It also includes some important post-baby specific benefits such as lower rates of post-partum mood disorders (which include post partum depression, post partum obsessive compulsive disorder, and post partum anxiety disorder), a positive sense of wellbeing and increased mother-baby bonding. Being physically active helps your physical wellbeing but also your mental and emotional health and wellbeing which can be especially important for new moms! 
3. Be proud of yourself!
A healthy mom is a benefit to herself, her baby, her partner and everyone in her community. Without question both breastfeeding and being physically active takes planning, work and dedication! Making and meeting an exercise or breastfeeding goal is something that mother’s should celebrate!

What has changed?
4. Your body
Your body has done the amazing task of growing and now feeding another human being! You may need to pay more attention to workout gear, especially getting a properly fitted and supportive exercise bra. Some women need to wear more than one to get proper support while exercising. Be aware that wearing a bra that blocks milk duct flow for too long can lead to plugged ducts so depending on how the bra fits you may want to change to your normal nursing bra once done exercising. 
5. Be flexible and gentle on yourself as you grow into active life as a new mom
Sometimes workouts get interrupted for feedings or a crying baby or an activity is postponed due to sickness or fatigue. That is okay! Be gentle on yourself and your baby as you get used to each other. Try again when everyone is happy and content.  
Also, for many mom’s fitness levels have changed during pregnancy and the immediate postpartum and it takes a while to get back to ‘where we were’. Try and find an activity that fits your fitness level/goals and your baby’s personalities and age/development. 
Babies need to eat often, especially in the early months so keep that in mind as you plan workouts. There are so many choices to feed baby on cue and be active. There are excellent exercise classes you can do with babies in tow, you can feed baby before you start an activity or you can provide breastmilk for whoever is watching your baby while you are out.

About the Author, Leah Cadieux
I am a Registered Lactation Consultant (RLC, IBCLC, B.A.) working in private practice in Edmonton and surrounding area. My passion is to support parents to reach their breastfeeding goals, prenatally or during any part of the post-partum period. Partnering with parents, I take the time to listen fully to your journey and provide education, information and support for your unique parent-child relationship.  Aside from being a RLC, IBCLC, I am a recipient of the MILLC scholarship and hold a B.A. in psychology, focusing in early childhood development. I am a wife and mother of three amazing kiddos, runner, triathlete, yogi, reader and traveler. I can be reached at ulactation@gmail.com and  780-299-9354                                                    

Tuesday, 20 October 2015

Shifting your fitness routine through baby's phases

We have the best of intentions when it comes to signing up for a new class or buying a new workout DVD. "Baby is finally in a routine and I will get my workout done at this time every day!" Awesome! Then, nap time shifts or baby will not sleep unless he/she is in your arms or needs to eat every 20 minutes. It happens! Each phase of baby's development will cause you to shift your routine and how your day goes. We are so fortunate to live in a country where we have the amazing opportunity to stay at home for the first year of baby's life and witness first hand all of these developments!

So, how do I stick with my fitness routine while keeping my sanity and baby happy? Shift. Adjust. and enjoy! Even if you have the most routine baby, they have off days and you will be forced to mix things up!

Remember, it is just a phase!


Prior to being a Mom, I liked to mix up my fitness routine by going for a few runs each week, along with a yoga class or two, some at home workouts, and possibly another type of fitness class with a friend. I knew this would change when working with a little one's schedule, however, I was so happy that I was already into the habit of moving my body most days of the week! With exercise already being a part of my daily routine, it was fairly easy for me to incorporate little bursts of fitness back into my new life. 

As soon as I was cleared by the physician to begin exercise postpartum, I started with some gently at-home workouts and focussed mainly on upper and lower body. Since I had a caesarean birth, I waited a few extra weeks prior to re-introducing cardio and core. By 8-weeks postpartum, I was jogging two or three mornings per week and doing 15-20 minute workouts first thing after feeding Brooke in the morning. Since morning workouts have always been my favourite, it worked out really well for us to sleep, wake, feed, cuddle, then sweat! Saturday mornings became family run morning, which was our longer run, and then my husband got to push the stroller! 

From the beginning, Brooke enjoyed watching me workout and I would set up the vibrating chair so she could see what was going on. When she grew out of that phase, she was happy to play with her toys while I got my morning routine in. When she became more mobile (which wasn't until she was close to a year), my workouts definitely shifted and became a little more broken. Work with it! It's not always smooth, but find something that works for you. Some days this means I wake up 20 minutes earlier than the time I anticipate her waking. Yes, it is difficult to get out of bed, but let me tell you how amazing it feels to have worked out AND had your first sip of coffee before your Little even wakes for the day. Try it. Life changing! We also incorporated more jogging and walking into our days, as Brooke still loves the stroller. She enjoys looking at everything we pass by and the fresh air, and I love getting out as much as possible before it snows! 

My main piece of advice for you is to find something (or a few things) that work for you and your new routine. 
Yes, these things will change, but if you stay focused on moving your body nearly everyday of the week, you will begin to see the results you are looking for, as well as fitness become a part of your daily life. 

Some days, you will not feel like doing anything and keeping your child alive will be enough of a task in itself. Other days, you will run, jump, push, and then some. 

Enjoy downtime and take advantage of the days you have extra energy. 

Work with your body, not against it. 

Love yourself. 

Finding a child-friendly fitness class that works for you is also a fantastic way to stay active throughout the year and meet other women in similar stages of life to you! 
If we find something we love, we will stick with it and therefore be successful! I wish you the best of luck on this wonderful new journey and finding routine in your ever-changing daily life. 

xox

Kellie

Thursday, 15 October 2015

Postnatal Care

Postnatal Care
By Christina Pistotnik

With the joy of having your brand new baby home there are many things for a mom to do and it may become quite overwhelming at times. Of course all of your focus is on caring for this innocent new person in your life, but it is also very important to take care of yourself as well. The special care that a mother needs in her postpartum period can be diverse in nature. I hope that some of these suggestions will help ease the transition into motherhood.

Company’s Coming So of course everyone wants to see the new baby, that’s only natural. However, some women find this to be particularly overwhelming because of the added stress of having to be a hostess as well as look after her newborn. I suggest that you make rules for when company comes over to visit, because this will help make it easier on you. The people that you want to share your new special person with must know that everyone takes care of you so you can take care of your baby. I know this may be difficult to commence but it is very important for your wellbeing because the ultimate priority is you and your baby.

• Minimize guests in the first two weeks to 1-2 per day
• Length of visit should be kept between 30-60 minutes
• When guests come over they must do one chore for you and bring a meal
• Meals should be nutritious and already prepared so that it is easy for you to heat up and eat
(i.e. porridge, soup, casseroles, sandwiches, wraps, rice bowls)

Getting Rest At this time in your life, your down time is probably very limited do to the obvious fact that you have a new life to take care of. Also, with the added chores that need to be done around the house it probably feels like you don’t have enough time to breath let alone rest.

The best advice I can give in regards to rest is try to nap when baby naps this will help you to have the energy to get through those midnight feedings and get through the day ahead. Plus your body is still recovering from being pregnant and going through labour therefore, rest is definitely one thing your body needs to aid in the recovery process.

In regards to those chores – they are not going anywhere so if you don’t get all the laundry or dishes done in a day, no big deal you have much more precious things to look after.

Acupuncture
Acupuncture treatments are very beneficial during your postnatal period and we can start treatments 10-14 days after you have given birth. We can aid in multiple ways to help in your recovery process including:

• Persistent uterine bleeding
• Afterpains
• Night sweats
• Perineal discomfort
• Insufficient lactation
• Mastitis
• Minor postnatal depression

We also offer tonification treatments to help your body build good quality blood that was lost due to labour and increase your energy so that you can deal with the day-to-day things with ease. Also, this helps to prevent disharmonies and other deficiencies from developing.

Massage Therapy Taking time out for you in order to get pampered and feel good is always nice and massage is definitely one way you can achieve peace of body and mind. With all the strain put on the body during pregnancy and labour getting a nice massage will help to loosen those stiff muscles, circulate blood, and help you to feel at ease. It is perfectly safe to receive a massage after giving birth because there are no restrictions on the amount of time you should wait prior to receiving a massage. Also, if you are having issues with lactation our massage therapist can show you breast massages that you can do on yourself to help aid in lactation.

Postnatal Symptoms that Require Medical Attention It is of course very important to stay in contact with your midwife or doctor during the postnatal period and is especially important if you are experiencing any of the following symptoms:

• Heavy bleeding 12 hrs following delivery
• Fever after the first 24 hrs following delivery
• Nonstop heavy bleeding after the first 4 days
• Foul smelling discharge
• Discharge that contains large blood clots
• Absent discharge during the first 2 weeks
• Nonstop abdominal pains
• Pain, warmth, or tenderness in the calf muscle
• Sudden sharp chest pain with/without breathing difficulties
• Nonstop oozing of a caesarian scar
• Localized pain, swelling, redness, with heat sensation of the breast with chills and fever
• Severe or prolonged depression



Christina Pistotnik

HHP, RAc, DA



“Nothing brings me more joy than to see my patients achieve their health goals and I feel truly honored that I could be a part of their journey” 
Becoming an acupuncturist was a decision Christina made due to acupuncture treatments having a profound effect on her health and wellness. Subsequent to a car accident, acupuncture was a treatment that helped her cope with her pain and she wanted to help others achieve their health goals the same way she did with acupuncture.
On the path to becoming an acupuncturist Christina studied holistic health specializing in reflexology and acupressure, graduating from both the Holistic Health and Acupuncture programs at Grant MacEwan University.
Ultimately, Christina’s passion is in the treatment of fertility, gynecology, and obstetrics. She has dedicated her practice to supporting men and women to optimize their fertility, and providing support throughout pregnancy so they can achieve their dreams of having healthy, happy families. In order to provide the best treatment to her patients Christina has taken extensive postgraduate training in all three fields studying under noted professionals such as Debra Betts (obstetrics), Yvonne Farrell (obstetrics, fertility, and gynecology), Leslie Oldershaw (fertility), Randine Lewis (fertility), and Peter Deadman (mens fertility).

Monday, 5 October 2015

Kellie's Favourite "Treats"

As a new mom, having healthy snacks readily available is critical to staying on track with my nutrition. Stocking the fridge with washed and prepped fruits and vegetables are a fantastic way to sneak in a few extra nutrients throughout the day.

It is nearly impossible to open your fridge and not grab a freshly washed and picked (off the vine) grape from the container on the middle shelf. Try it. I dare you!
 
All five recipes!

In our home, we also try to have a container of healthy “treats” in the freezer for when we are on the go, to pack in lunches, or when we need a quick and nutritious snack right now! You know what I am talking about. I will often take some time on Sunday (30-60 minutes, depending on how many I am making) to whip up one or two of the recipes below. These are perfect because after they are cut or rolled, they are the perfect bite sized snacks that offer energy and protein! Bonus, they are hubby and toddler approved!

Some of my ingredients from a big batch of making
all five of the recipes below!

Here are five of my favourite healthy treats to keep on hand:

Super Seed Chocolate Protein Bites
adapted from ohsheglows.com

Makes 16 bites

Ingredients:
1 cup packed pitted dates (I soak mine for 10 minutes prior)
1/4 cup hulled hemp seed
1/4 cup chia seed
1/4 cup sesame seed
1/4 cup cocoa powder
1/2 tsp pure vanilla extract
1/4 tsp cinnamon
1/4 tsp fine grain sea salt, or to taste
1/4 cup mini dark chocolate chips

1. Using food processor, pulse dates until a chunky paste forms.
2. Add hemp, chia, sesame, cocoa, vanilla, cinnamon, and salt. Process until thoroughly combined. Pulse in chocolate. Dough should be sticky when pressed between your fingers. If it’s not sticky enough to shape into balls, add a small amount of water (a teaspoon at a time) and process until it comes together.
3. Shape dough into small balls (about 16) and freeze for 20 minutes or so until firm. 4. These can be stored in an airtight container in the freezer for one month.

Almond Joy Bars

adapted from onelovelylife.com

Ingredients:
2 cups pitted dates (I soak mine for 10 minutes prior)
1 cup sliced almonds
1 cup shredded unsweetened coconut
2 Tbsp unsweetened cocoa powder
1/2 tsp coconut extract

1. Place all ingredients in a food processor pulse until very smooth and the mixture comes together in a big lump.
2. Press mixture out into a pan lined with parchment (8x8 is perfect, but other sizes will work!). I use the back of a slightly wet spoon to get the top nice and flat.
3. Refrigerate 15-30 minutes to firm up a bit, then slice into squares or rectangles.
4. Bars will keep in an airtight container for one month in the freezer.

Coconut Cutie Bars

adapted from toneitup.com

Ingredients
1 cup of dates (I soak mine for 10 minutes prior)
1 cup of cashews
1/2 cup shredded unsweetened coconut
2 Tbsp of lemon zest
2 Tbsp lemon juice
pinch of sea salt

1.  Add all ingredients to food processor and pulse until you create a dough ball.
2. Press mixture into a parchment or foil-lined pan.
3. Refrigerate for at least one hour, then cut into bars.
4. These will keep for one month in the freezer, in an airtight container.

Peanut Butter Coconut Honey Energy Bites
adapted from rachelschultz.com

Makes 50 bites

Ingredients
2 cups oats (I use 1 cup quick and 1 cup steel cut oats)
1 & 1/2 cups shredded unsweetened coconut
1 cup natural peanut butter
1 cup ground flaxseed
2/3 cup honey
2 tsp vanilla

1. Place all ingredients into a mixing bowl and combine using both hands.
2. Chill in fridge for 30 minutes.
3. Shape into one-inch balls.
4. These can be stored in an airtight container in the freezer for one month.

Chocolate Coffee Larabars
 
Ingredients
1 & 1/4 cup dates (I soak mine for 10 minutes prior)
1 cup sliced almonds
½ cup hazelnuts
2 Tbsp cocoa powder
1 Tbsp ground coffee beans
1/4 tsp vanilla extract

1. Add all ingredients to your food processor and pulse a dough ball is formed.
2. Spread into a parchment-lined pan and freeze for 1 hour before cutting into squares or rectangles.
3. These can be stored in an airtight container in the freezer for one month.

Enjoy!!!

Sunday, 4 October 2015

6 Tips for Pregnant Moms

Hello all!

My name is Laura Adam and I am a Registered Dietitian and currently a Masters student studying maternal health at the University of Alberta. I was honoured when Kellie asked me to write a guest blog post about nutrition for this week. Since I work with pregnant mothers on a daily basis, I thought I would write about some top tips for pregnant mothers out there. All pregnant mothers just want to do all the right things to have a healthy baby. However, I realize the world of nutrition can be complex and confusing, thus here are 6 simple tips for living out a healthy lifestyle in pregnancy!

6 Tips for Pregnant Moms

1.    Eat twice as healthy, not twice as much!

You and your baby are going through a period of great growth. However, not as many extra calories are needed as you may think. In your first trimester, no extra calories are needed. In your second trimester, 350 additional calories are recommended, and in your third trimester, an additional 450 calories. You can think of this as an additional snack, say: 1 apple with 2 Tbsp peanut butter and 1 glass of milk. Or it could be ¾ cup of yogurt with fruit and granola on top. Click here for more snack ideas.

Do listen to your body when you are hungry. Some people find they have to eat more frequent, smaller meals throughout the day. Three square meals may not work now that you are pregnant, and you may find yourself hungry more often. Just do what works best for you. Remember to drink water throughout the day too.

This week: Pack yourself some healthy, balanced snacks for when you are on the go to be ready to snack healthy when you are hungry. Remember to listen to your body’s hunger cues; eat when you are truly hungry. 

2.    Fill your plate with colour!

It is important that your calories in pregnancy come from foods high in nutrients. (Unfortunately, this is not a chance to eat an extra 350 calories as candy every day.) By eating a variety of foods we will eat a variety of nutrients. Think about eating a variety of foods (dairy, nuts, whole grains, vegetables, legumes/beans, fruits, meats, fish, seeds etc.) to maximize your nutrient intake. Each nutrient has a different role to help with healthy growth of your baby’s bones, teeth, blood, skin and organs.

Eating a variety of foods will also increase your enjoyment with food (out with the same old boring meals!). How do you know if you are eating a variety of nutrients? Read on!

The color of fruits and vegetables are often a clue for what nutrients are abundant inside. Strive for a rainbow of 3 or more colors on ½ your plate of at lunch and dinner! Since Fall is upon us, a rainbow of foods that are in season may be:

    ·      Red- tomatoes, apples, beets
    ·      Orange- sweet potato, pumpkin, carrots
    ·      Yellow- yellow beans, squash, yellow beets
    ·      Green- zucchini, kale, green beens, swiss chard
    ·      Blue- ….not sure, have a glass of water?!
    ·      Indigo/Violet - eggplant, purple beans, purple carrots, purple cabbage, turnips, purple potatoes

The other ½ of your plate will include whole grains, protein and dairy; these foods are important to give you the remaining vitamins and minerals you need.

This week: Expand your cooking horizons and challenge yourself to try a new recipe that includes some of these colourful, in season, vegetables and fruits! Roasting root vegetables is a delicious side that you can make a large batch one day and add to your lunches and dinners for a few days. It is easy as cutting up a variety of vegetables above, adding 2 Tbsp. of olive oil, a shake of salt and pepper and any herbs of your choice. Roast these vegetables on a baking sheet in a 425°F oven for about 45 mins. Enjoy!

3.    Remember your prenatal vitamin every day

Having said all that, it is important to still take your prenatal vitamin every day. It is now October and the sun is not strong enough for our skin to make Vitamin D. Vitamin D is important for the growth of your baby’s bones and teeth. You also need the multivitamin to ensure you have enough iron (blood), folic acid (prevent neural tube defects) and vitamin B12 (blood cells & nerves).

This week: Be sure to remember to take your prenatal vitamin every day.   

4.    Embrace cooked fish in your meals 2x per week

Some people love fish, some don’t. Fish is a rich source of healthy fats and protein. Thus, it is recommended that you eat cooked fish 2x per week. The healthy omega-3 fats (EPA & DHA) in fish help foster brain development in your baby. Some people shy away from fish due to the mercury content. There is no need to avoid all fish due to mercury content; instead choose safer options which include: salmon, trout, char, mackerel, halibut, cod, herring, sardines, pollock, and canned light tuna.

This week: Buy salmon and roast it along with some of the root vegetables that are abundant right now (potatoes, carrots, onions, sweet potato etc.).

5.    Move, move, move!

Continue to be active like you before you were pregnant. If you weren’t active, as long as your Doctor states it is safe for you, now is a good time to start. Just make sure you start slowly. It can be simple as taking the stairs at work or going for a walk at lunch or after dinner. Do something you love! Yes, even walking around the mall can count-just do it more briskly, move your arms!

This week: Bundle up with a cozy scarf and try raking leaves.

6.    Don’t overuse the word “yes”!

We all are guilty of trying to do too much at once. Remember, you are growing a new little bundle of joy within you and its important to leave time to recharge. Set aside time for you. Time to sleep, time to move daily, prep health meals and time to spend with your partner.

This week: Schedule some “me” time to do something relaxing.


I hope these simple tips help you have a healthy pregnancy and help you be your best self as you prepare for this new bundle of joy!

Laura

P.S. We are currently looking for interested women who are less than 20 weeks pregnant for a research study at the University of Alberta! You would have access to a Registered Dietitian for 2 study visits and 2 follow-up phone calls throughout pregnancy! Have a look at the advertisement to learn more. If you are interested or have questions, email Laura at behip@ualberta.ca or call 780-492-8157. I look forward to hearing from you!