Fit Your Life

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 squeez

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 s

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

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 h

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 ma

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 f

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.