5 minute Pelvic Floor Routine

This will just take 5 minutes.  I promise.

1.  Begin by breathing more mindfully. Once you have a nice rhythm, begin contracting your pelvic floor each time you exhale. Do this 5 times.

Cues that might work for you:
Imagine you are trying not to pee
Imagine you are trying not to fart
Drink a milk shake through a straw with your vagina (Got that one from a client) 

2. Stand up. Engage your pelvic floor.  Breathe.  Squat down.   Stand up.  Release your pelvic floor.  Did you feel a difference when you released it or did the contraction fade already.  Keep trying until you can feel a difference.  Do this 5 times.

3. Repeat 1 & 2

Done!  Good for you.

Getting Pregnant....again

Are you struggling to conceive this time around? Time and time again our Fit 4 Two alumni tell us how although they got pregnant quickly the first time, it just doesn’t seem to happen as easily the second time around.

I am NOT a fertility expert so can only share my own personal experience.  With our first child I became pregnant the first cycle.  I was 29 years-old.  With our second, 2 years later, it took 6 cycles.  While I realize that 6 cycles is normal, it did not feel normal to me at the time.  So why do I think it took longer the second time?  I have always attributed it to the stress and fatigue of being new parents.

Craving a more scientific answer I decided to interview Dr. Ken Seethram, MD, FRCSC, FACOG from the Pacific Centre for Reproductive Medicine(PCRM) and Dr. Spence Pentland Dr. TCM FABORM from Yinstill Reproductive Wellness. While one is a western medical doctor and the other is a doctor of traditional Chinese medicine, their responses were complimentary.  In fact after further investigation, I found out that they sometimes work together.

MO: How common is it for couples who conceived very quickly the first time, to take longer when trying to conceive again?
KS: It’s not uncommon.  Often by the time couples are ready for a second child, the influence of a woman’s age starts to negatively affect her ability to conceive.  The age related impact of fertility is often underestimated.
SP: In my experience very common.

MO: What are some of the common, non-medical cases?
KS: There are none really – healthy eating, exercise, and well-being are all critical to us, but stress is not thought to play a role in conception.  Fertility rates in times of severe crisis (like war affected countries) do not change.
SP:  Having a child can also drastically affect libido, as well as reduce the opportunities to have sex.  Lastly, taking care of oneself is vital to conception and having a healthy pregnancy, and every mom knows how they tend to put themselves last when it comes to nurturing and well-being.

MO: What are some of the common medical causes?
KS: There are basically three areas – ovarian function problems (inability to regularly make a fertilizable egg), tubal disorders, and male factor infertility.  Sometimes, low functional sperm that worked in the past with more easily fertilizable eggs, might have a harder time as a woman ages – so having had a child previously, doesn’t rule out male factor problems.  There are other disorders like thyroid dysfunction that can cause infertility, as well as some medications.
SP: The most common medical cause of having difficulties conceiving is advanced maternal age, or diminished ovarian reserve. this is a socio-economic condition created by today's world.  Couples are simply waiting longer to conceive.  In the case of it being a second child, as mentioned above, the eggs and sperm are just that much older.  Other common causes are Polycystic Ovary Syndrome (PCOS), Endometriosis, Male Factor Infertility, and recurrent pregnancy loss.

MO: When should a couple seek out extra help from a reproductive health professional?
KS: We generally believe that (in the absence of an obvious cause) a woman under 35 who has been trying to conceive for 12 months, and is not successful, should seek the advice of a fertility specialist.  Over 35, we suggest 6 months, and 40, we suggest 3 months – as treatment success rates drop over time.
SP: Any couple that feels they could improve upon their health before conceiving a child should educate themselves and implement proactive changes to their lives.  Complimentary and alternative healthcare professionals that are known to help optimize reproductive health, such as Doctors of traditional Chinese medicine, are a great resource for couples not only wishing to get pregnant, but to have a healthy child.  Otherwise, seek the attention of a medical doctor if you feel anything may be wrong with your reproductive health.  Bottom line; don't wait.

What I found most interesting was that fertility rates do not change in times of severe crisis.  What I found most comforting was that I was  not alone in my lack of energy and libido when trying for baby number two.  I really appreciated the age-based breakdown for when to seek reproductive help as well.  If you have more questions about fertility, please contact the PCRM or Dr. Spence Pentland

What is/was your experience TTC the second or third time?

Mother's Day Thank you Class Friday May 10

Melanie & Olivia Summer 2007

Each Mother's day we like to honor all of the amazing moms in our communities by offering a FREE Fit 4 Two Stroller Fitness Class.  We welcome past, present and future participants.

Check the Fit 4 Two Calendar in your community for details.  RSVP required.  This class fills quickly so we recommend RSVPing asap.

Hope to see you there!

The Fit 4 Two Team

Word of Mom - Referral Contest

What if I told you that you could win hundreds of dollars in prizes that you actually want...maybe even need?  Well that is what the Word of Mom Referral Contest is all about.  We want to reward you for spreading the Fit 4 Two love.

What can I win?
Each Fit 4 Two location is running their own contest so prizes vary.  Typical prizes include gift certificates for spa treatments, groceries, coffee, photography and more.  Please visit your local page to see see a full listing.

How do I enter?
You will get one ballot for each new participant you refer who registers for a session of classes in April.  The session can be in April, May, June etc but they must register in April.   When your friend registers, send us an email and let us know.  We will enter your name into the draw.  Refer one registrant, get one ballot.   Refer 5 registrants, get 5 ballots.  We will draw the winner at April 30, 2013.

Do I have to be a current Fit 4 Two participant?
No!  We welcome friends, family, alumni and beyond to participate.

Stroller Fitness or Stroller Bootcamp? Making the best choice for you and your baby.

Choose Stroller Fitness if….

-You are easing back into fitness or want to increase your fitness level

-You want to improve endurance, strength, balance and flexibility

-You want to improve core strength

-You sometimes/always need low impact options

-You need modifications for injuries

-Your baby is just getting used to attending classes with you or is already comfortable at class

-You have/do not have Diastasis Recti (abdominal separation)

Choose Stroller Bootcamp if…

-You want to increase your fitness level

-You want to improve endurance, strength, power, speed, agility, balance and flexibility

-You want to improve core strength

-Since having this baby, you have been strength training and doing impact cardio (ie running) for the -last 6-8 weeks.

-You rarely need low impact options  

-You are completely injury-free

-Your baby is comfortable at class

-You do NOT have Diastasis Recti (abdominal separation)

Note: Stroller Fitness and Stroller Bootcamp take place outdoors or, if space allows, indoors on tracks or in large gymnasiums.  Click on ‘info’ when looking at your local class schedule to get full location details.

Questions?   Visit www.fit4two.ca

Pregnancy & Exercise Awareness Month

February 2013 marked our second annual Pregnancy & Exercise Awareness Month. Our goal was to encourage all healthy women with normal pregnancies to benefit from regular cardiovascular exercise and strength training.

We started by creating an inspiring poster.  If you would like a copy for your clinic or office, contact info@fit4two.ca

We asked the pregnant women in our classes to tell us how exercise made them feel.

We had some fun too.  "Look how strong my mama is!"

The moms in our classes helped us spread the word, "This is what a healthy pregnancy looks like!" 













We want to send a huge shout out to all the moms-to-be who find the time and energy to exercise.  We know it is not easy and we admire you for it.  Thanks for being an inspiration to all women!

Show YOU the Love!

You see them everywhere now.  Those big red and pink hearts displayed prominently in stores reminding us Valentine's Day is quickly approaching. Retailers have a million and one ways to help you express your love to your sweetheart and family, but let's remember as moms, to stop and show ourselves a little love too. 

Compromise and sacrifice are just an accepted part of motherhood however, many of us fall into the habit of always putting our families first and rarely taking time for ourselves.  I'm sure you are familiar with the saying about how always doing for others eventually leaves us with nothing left to give. Let's take a breath and stop before we get to that point.

This month, in between helping your kids make Valentine's for the daycare, choosing the perfect gift for your sweetheart, and performing the umpteen  tasks you do on a daily basis,  think about something big or small you could do for yourself.  While mani/pedis and massages are always a sure pick-me-up, what would really make your heart sing?  If you are a creative person, perhaps having a couple hours alone over the weekend to work on a project would be just what you need to feel rejuvenated.   Watching a movie in the theatre by yourself can be wonderfully decadent.  Going for a run or walk with a close friend can help remind us that we are more than just mothers.  How about a girls night out or even a girls night in?  Watching an entire season of Downton Abbey in one go.  Why not?  What about just having one uninterrupted hour in the bathroom?  Bliss!    Whatever your (guilty) pleasure, make it a priority to indulge in an activity that leaves you revived.

Warning: You may have to ask for what you need and you will require cooperation from your family.  Do not let this dissuade you!  It will become easier with practice. Your family needs you to take care of yourself and they will ultimately benefit from a happier, revitalized you.