Fit Your Life

Coming to Edmonton in March 2015!!  Mommy and Me Bootcamp and Prenatal Fit! 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!  Mommy and Me Bootcamp 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. Babies 6 weeks - 12 months welcome!! 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 ...

Most of us have heard the term "Mommy Muscles". Now, we are going to do a workout to train these muscles prior to the birth of our baby. This workout focusses on the upper body, strengthening and stretching the muscles that will be used to hold, carry, cuddle, and feed our babies. We will also focus on engaging the core throughout the routine to ensure proper form and strengthening through the pelvic floor.  For this workout, you will require a set of dumbbells (or resistance band), a mat, and a bottle of water. Photography by Amy Kaye Tone Your Mommy Muscles! Warm Up 30 Walking Jacks jumping jack motion, with stepping feet out (instead of jumping), but still move arms up and down 15 Squats with "Breathing Arms" deep squats with knees staying over ankles (not pushing forward over toes). as you lower, bring arms down beside you as you exhale. inhale to raise to standing and bring arms over head into a gentle stretch. repeat. Toning 15 reps of...

Many of my readers will know that I am a huge fan and follower of the gorgeous Karena and Katrina from ToneItUp.com. I have been following their workouts and blog since 2010 and purchased their Nutrition Plan in 2012. I love their lifestyle and balance approach to health, exercise, and eating real delicious food! I am have completed their "Slim Downs" a few times as a way to lean right before a trip or event. As mentioned in a previous post , I completed Tone It Up's Love Your Body Challenge. This was a six week fitness and nutrition series to kick of 2015 strong! We ended the challenge with a 7 Day Slim Down. I wanted the challenge of strictly planning meals and snacks for one week and ensuring that everything I put into my body was Lean, Clean, and Green. I knew going into the Slim Down, that I would need to add additional calories, good fats, and protein to ensure I kept up with my milk supply, as I continue to breastfeed our then 9-month-old. I made my plan for the ...

I get many questions regarding specific exercises and workouts to do while pregnant, and what is safe exercise depending on which trimester the woman is in. The truth is, there are so many exercises and routines that are great for any stage of pregnancy! The most important thing is to know appropriate modifications and to listen to your body! Photography by Roughly Originals Here are some tips!! Listen to your body! Keeping active through cardio and toning has major benefits for you and baby throughout your pregnancy, in preparation for labour and delivery, and for recovery postpartum. However, if your body requires more rest some days, take it. An "active rest" day could be a nice walk to get some fresh air or a restorative-style yoga class.  Aim to exercise 3-5 times per week. Combining cardiovascular routines, where you increase your heart rate, with musculoskeletal exercise, or toning, is a great way to make your workouts efficient. High Intensity Interval Tra...

Finding a delicious and healthy weekday supper recipe is something that makes me so happy! Last week I was looking for some meal prep inspiration and pulled out an old cookbook, " power foods ", and found a couple great recipes!! Here is the delicious Miso Salmon with Cilantro Sauce 1 cup white miso (we substituted for 1/2 cup soy sauce, as our grocery store didn't have miso) 1/3 cup rice vinegar (unseasoned) 1/4 cup pack dark brown sugar plus 1 teaspoon 1/3 cup water 4 skinless wild salmon fillets (about 6 oz each) 1 cup packed cilantro leaves, coarsely chopped 1/4 cup fresh lime juice (2-3 limes) 1 shallot, coarsely chopped 1 small fresh red chile (such as jalapeño), coarsely chopped (ribs and seeds removed for less heat) 1 garlic clove 1 piece (2 in) fresh ginger, peeled and finely grated (1 tablespoon) 2 tablespoons neutral-tasting oil (such as canola or safflower) 1) In a medium saucepan, combine miso (or soy sauce), vinegar, 1/4 cup brown sugar...

At the Postpartum Seminar on Saturday, we chatted about having healthy snacks on hand for days when our babies need extra cuddles, our toddlers need extra attention, or life is just a little too busy. By having quick and healthy (and one-handed) snacks ready and available, it helps to curb the temptation for high sugar and/or low nutrient-dense foods.  Here are a few of my favourite snacks to make in batches and have on hand ... Chocolate Coffee "Larabars" Coconut & Honey No Bake Energy Bites I have not tried this recipe, but I was asked for some examples of nut-free "ball" recipes.. This one looks delicious!! Super Seed Chocolate Protein Bites Another nutritious snack: Healthy Chocolate Chia Pudding Smoothies are also a great way to get in a few servings of fruit and veggies, and protein is easy to add in! We always have a variety of frozen fruit in our freezer so it makes smoothie prep quick! A Magic Bullet, or other one-cup bl...