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FitMama Foundations

FitMama!
Have you been considering joining us for this round of the 9 Week FitMama Foundations™ Program?
This 9 week group coaching program is the work IN component to your Work OUTs. So often we think we need to change what we’re doing from the outside (more and harder workouts, less food!) but it isn’t the case. It all starts from within.

Is your mind coming up with reasons why it isn’t what you need?
“I can’t start something in the summer.”
“I will start in September when things ‘settle down.’”
“I want to have fun, not be deprived.”
“I already know what to do, I just have to do it.”
“I feel scared to share how out of balance things have gotten”
“What if I can’t change?”
“I have been ‘trying’ it’s not my fault.”
“I can’t exercise, so nothing will work anyway.”
“What if it doesn’t work? Why even bother?”

These are all LIES!! Your mind loves to tell you stories that feel believable.

I want to share with you why I KNOW it’s exactly what you need if you are still struggling with:

  • Weight loss
  • Negative self-talk
  • Poor follow through
  • Willpower struggles
  • Feeling defeated
  • Feeling lost and hopeless
  • Cycling “on” and “off” the wagon
  • Lack of motivation
  • Thinking nothing will ever change so there is no point in trying (aka learned helplessness)


You deserve better! You deserve to talk yourself up every day and have your own back.

Are you ready for a treat?
We start when you’re ready.
Get on the phone with me, tell me what’s up and get registered.

Just DO IT!

With love and oodles of respect,

Hugs,
Love Jen

Don’t be a Prisoner of the Plan

Are you finding yourself stuck and bored with food? Maybe you have become a prisoner of the plan.

Often we can feel guilty or have regret and shame over eating things that weren’t on the plan, and truthfully, the negative feelings will leave us feeling way worse than the food ever would have.

Watch the video for more on that and also do these:

  • TUNE IN: Choose your food wisely – by listening to your body.
  • TUNE OUT: The old rules. Sometimes foods you thought were “good” were actually causing your problems.
  • TUNE IN: Prepare for your self sabotage or old habit patterns by becoming aware of them (write them down).
  • TUNE OUT: Forget the excuses or the “should, could, have to” talk and get deeper into WHY you want to eat healthier (or start a new lifestyle habit).

Find us talking more about this and other related topics in our Facebook Community.

See you there,

Hugs, Jen

On BEING love

 

 

How are you showing love, compassion and kindness to yourself today? Coming from and staying in this state of BEING #love ❤️is easier said than done (as all things are), but when it comes to ourselves especially, it can feel like moving mountains ⛰

We find it easier to give and receive love from others but when compassion and kindness for ourselves comes up, we have a way easier time beating ourselves up and using words like, “could have, should have, need to, have to and can’t.” These words can sound benign but they undermine us at a deep level. And this is actually most often our default mode.

I hear from FitMamas daily, “I am my worst enemy.” Just because this is common, this does not mean it’s okay!

My daily mission is to be the opposite of that for myself first (pure unconditional love) and by being it, I’m giving you permission to be that too.

Your own biggest supporter, fan and advocate.

To just BE love.

I still have days and weeks where my deep-seated regret, anger and frustration towards me for the back injury that I gave to myself almost 3 years ago brings me to my knees in tears.

Even though I’ve been rehabbing, surrendering and healing, I still feel myself feeling sorry for myself and reacting in a way that doesn’t serve me or those around me.

I’ve been helping countless moms show love to themselves through embracing where they’re at, honouring their needs and rehabbing their core postpartum and though my back still hurts me physically, mentally and emotionally each day, helping others gives me strength.

I can honestly say it’s been the best life lesson I could have created and I am learning to embody my body in a whole new way.

The only words that seem to bring solace on the hard days is “I forgive you Jen.”

Because deep down I know I deserve it.

I know that in admitting this and forgiving myself a little more each day, I can keep supporting others and it will in turn support me in healing my pain.

Thank you for being on this journey with me! I am here to support you to forgive yourself daily for your imperfections. Knowing they are perfect.

Forgiveness has truly been my window to living pain free inside and out. I know it works and it’s the start of something much deeper.

What words to yourself move you into a state of grace, reverence and self love?

Please join us in our Facebook Group where we are sharing mindful self love daily <3

Hugs,

Love Jen

Core Connection Challenge

FitMama,

Join us for a 5 Day Core Connection Challenge!

Want to learn to exercise safely (without peeing your pants), feel stronger in your core and feel connected and in control of your body?

Doing this challenge daily for 5 days will give you a deeper understanding of the what and how that go into strengthening your roots.

Want to know what that means? It’s all about feeling good from within. Breathing love into your body and embracing, nurturing and enjoying the body you’re in right now.

Connecting your mind to the deep inner core unit of your body will allow for a transformation you may not have been expecting.

Rehabilitating. Healing. Strengthening.

Wherever on the journey you are at.

Join us in the FitMama Facebook Community to connect and learn more.

See you online!

Hugs,

Love Jen

Pearl Pull-Ups

 

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Hi FitMama!

I am so grateful to introduce to you the Pearl Pull Ups as the new exercise to engage your deep inner core.

Listen to me talk you through it now:

At FitMama we are all about tuning inwards and restoring your core postpartum.

These Pearl Pull-Ups can be done 3-4 times daily for 15-20 reps. Posture is key. Sitting or lying down is a good way to start and then progressing to standing and moving.

Remembering the cousin to the Pearl Pull-Ups is Core Breathing which I recommend daily also. While pregnant and immediately postpartum.

By practicing the Pearl Pull-Ups, you will reinforce the mind-body connection to your core and will be building, with each step and move, a stronger foundation for your whole body.

Tighten your midsection, improve your posture, stop leaking pee and best of all, feel good! Have good sex!

If you haven’t gone yet, please go see a pelvic floor physiotherapist who can check you internally for health of your deep core.

Please join us in the FitMama Facebook Community to join the conversations.

Being a FitMama all starts with Love,

Love your Core.

See you online FitMama,

Hugs,

Love Jen

My Top Three Strategies For A Self Loving Butt Kicking

How is 2017 going for you so far?

I was LIVE in our amazing FitMama Facebook Community talking about self love and it needed to be shared here!  Check it out! My top 3 strategies to kick your butt lovingly into gear – daily! All year long.

Want to have a chat about what’s been stopping you from feeling your best? You can book in with me, I’ve opened my calendar for the next two weeks, first come first served https://calendly.com/jenoliver/callme/

New Year, New Love For YOU!

 

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Hey FitMama,
Happy New Year!
In the FitMama Community are starting January by easing into the back to school mayhem with the last 7 days of our #21DaysToLoveYourBodyChallenge. Today is Day 15.
After ringing in a new year, it’s easy to focus on the things we still need/want to work on, but today, take time to celebrate your wins!
Not good at it?
Practice.
Like everything else – practice makes progress.
Not avoidance or repeating daily the same old habits and stories we replay in our heads, but practice.
And conscious choice to make things different if you want them to be.
Please share your wins from 2016 in the comments or join the group to share there.
Congrats to all you who lost weight last year, I know many for whom that was a focus – but remember that being a FitMama all starts with LOVE and measuring your amazingness based on a scale is an unloving way to do it.
Why? Because you are SO much more than what you look like, weigh, wear, own, or know.
Maintaining a weight you are happy with long term is going to come from living a healthy lifestyle – LONG TERM and that requires tuning into what your body needs from day to day and speaking kindly and lovingly to yourself.
Some days or weeks you may gain, some days or weeks you may lose, have faith in that.
So, start this year by choosing a new measuring stick other than weight to notice your improvements.
That’s where these self love practices come in handy. By resetting your mindset for the long haul, you don’t ever worry about weight, dress size or whatever, you start to notice that when you love yourself unconditionally, you will make the best choices for you. And if you don’t that time, next meal, snack and day, you can choose differently.
No guilt, regret, shame, self loathing, comparing, restricting, denial, and so on, you know what your own pattern is.
Yes, you have a pattern.
And you have the power to change it.
The next 7 days will be all about celebrating you and helping you get a deeper sense of self love which is where the best goal getting begins.
Who’s up for some more Self Love?!
Big hugs and here’s to an incredible 2017!
Love,
Jen

FitMama Gluten Free Buckwheat Waffles

 

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1.5 cups buckwheat flour

¼ cup ground flax seed

1 tbsp cinnamon

2 tbsp coconut sugar

1 tsp baking soda

2 tsp baking powder

¼ tsp salt

3 eggs

1 cup plain greek yogurt

1.5 cups almond or coconut milk

¼ cup melted coconut oil

non-stick coconut oil cooking spray (for waffle iron)

 

Mix all wet ingredients (eggs, yogurt, milk, coconut oil) and beat with whisk until smooth.

Whisk together dry ingredients separately then combine.

Stir until combined and smooth (try to not over mix though).

Add to waffle iron and cook for 5-7 minutes depending on iron temp and settings.

Top with berries, bananas, hemp or chia seeds, real maple syrup or other toppings of choice

and enjoy!

Breathe Back Your Body

Core Breathing Explained

One of the most common questions I get from FitMamas is “How do I get my body back now that my baby is born?”

The truth is, the answer is far more simple than anyone realizes.

Breathe.

No, really.  BREATHE.

Click play and I will tell you all about it.

Please comment and let me know what you think!

Hugs,

Jen

Unf@#k Your Pelvic Floor

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I was so inspired by Jen’s FitMama ‘Unfuck Yourself’ challenge that I decided to continue the theme.  While we can’t return you to virginity, there is way more hope for your pelvic floor than you may have been led to believe.

The first step to pelvic floor healing is to recognize when there is an issue.

As a pelvic floor physiotherapist, I spend a lot of time educating people about the difference between ‘common’ and ‘normal’.  It is common to have some bladder issues with pregnancy and postpartum.  Likewise with back or pelvic pain.  Painful sex is also common after having a baby.  Your pelvic floor has been through a trauma and it is to be expected that your body may not feel quite the same thereafter, so have patience with yourself as you recover.  But, it is important to know that it is not ‘normal’ to be in pain and to have incontinence in the long term.

The second step to pelvic floor healing is to know that there is help.  We are inundated with advertisements about incontinence garments and prescription options, but those assume that your problems are irreversible and provide ways to cope.  Pelvic floor physiotherapy should be part of postpartum follow-up to help women address these issues.  In fact, seeking the work prior to delivery can be beneficial in helping to circumvent or decrease the severity of such problems—which is definitely worth it, particularly if you have had painful periods or other gynaecological issues in the past that may be indicative of pre-existing pelvic floor issues.

The third step is to get that pelvic floor assessment from a qualified pelvic floor physiotherapist and follow-up.  I know moms don’t have a lot of time for self-care, but this is important!!  There is an assumption that after childbirth, everything will just be all stretched out and doing Kegels will make it all okay, but this may not be the underlying problem for everyone.  While there is no denying that things get stretched out, there is also an element of trauma, scar tissue, injury, or stress that can also create restrictions or tightness in the tissue.  It is important to have tightness addressed before weakness when treating the pelvic floor in order to retrain it properly, as proceeding with strengthening without addressing the tightness can actually make things worse.

There are a couple of bonus steps that are critical at any and all stages of pelvic floor healing.  The first is to listen to your body.  This is critical in recognizing when there is an issue to seek help, and throughout the process of treatment to re-connect with your pelvis and what is going on down there.  The second is a step that I think we can all take for one another, which is to talk about the issues and encourage one another.  There are any number of pelvic pain syndromes and gynaecological conditions that happen at any stage of life that can benefit from pelvic floor physiotherapy, but they seem to be either accepted as normal or viewed as too shameful to discuss so people do not get the help they need.

 

We need to know that it is possible to reclaim our bodies—to unfuck them, as it were.  There is help and the journey starts with education; seek a qualified pelvic floor physiotherapist to guide you.

 

______________________________

 

Shannon is a registered physiotherapist, myofascial release practitioner, and pelvic floor physiotherapist at the Integrative Health Institute in Toronto, Ontario, Canada. You can email her at sstoby@integrativehealthinstitute.ca

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