Fall Schedule Has Exploded with Choices!

I am so excited to finally be able to post the new fall schedule!  So many more choices that will work with ANYONE’s schedule and so many wonderful instructors!

The first thing some of the moms out there will notice, is that I have removed the “Mom & Tot” classes… does this mean you can no longer bring your kids to classes?  NO!  All daytime classes will still remain kid-friendly, but they will ALL be open to everyone… not just moms!  This will allow for the classes to grow and progress for participants of all levels!

You will also notice a lot more 30 minute classes on the schedule.  This gives everyone the option of coming in for a quick (but still great) workout, or sticking around for 2 classes and still fitting in an hour of exercise.  This will also allow you to customize your workout… some of you want a full hour of cardio… some of you would rather do 30 minutes of cardio and 30 minutes of core… now, you all get what you want!

Ofelia and I will both be offering these split classes now and I have done my best to partner them up with complimentary classes... for example, on Monday, you can come in for a great class with Mariolga and then follow it up with a core workout for 30 minutes... giving you the best of both worlds and balancing out your workout from head to toe!  The same idea will be offered on Wednesdays after Zumba with Janice!

Lunch time classes are back on the schedule as well!  This may be the perfect solution for those of you that work in the neighbourhood or that prefer to workout mid-day!

Changes to Passes & Memberships

With these changes, there will be some changes to the passes I offer.  I will be bringing back the Power Pass; which is only valid for the 30 minute classes.  If you choose to stay for 2 classes, back to back, this will count as 2 classes on this pass as the pass will be discounted.  But, for those of you on the Unlimited Membership, you can still attend as many classes as you like all month!  The Basic Membership will also be modified back to the original package and will only be eligible for 60 minute classes (or 2 – 30 minute classes).  If you prefer to stay for the additional 30 minutes on the days that 90 minute classes are offered, you can purchase an “add-on” pass and use these credits towards the additional half an hour.  This will be further discounted for all Basic Membership members.

After School Classes for Kids & Teens

I am looking forward to getting the After School Program and Classes started again soon!  Yoga, Hip Hop, Agility Training, Strength & Conditioning and much more will be offered weekdays from 4pm-5pm.  If there is a class you are interested in for your kids, but you do not see it on the schedule, please let me know!  These are speciality classes and are only added to the schedule once there is enough interest.  I am happy to offer these classes to small groups to start, so please feel free to email and let me know you are interested!  Keep an eye on the Fit Kids Club website for more information!  www.fitkidsclub.ca 

Pre-Natal Fitness Classes in the Beaches!

Ever since I started Beaches Fitness in my basement, I have wanted to offer pre-natal fitness classes in the Beaches.  There is not much out there being offered and the ones that are there, have not been getting great reviews from my clients.  The problem has always been that I am not set up in a proper studio with the proper equipment... but that has all changed now!  I have recently moved my studio in to a real home!  Along with my parents, my husband and I have spent the past 2 months renovating a new studio in the Kingston Road Village... right on the border of the Beaches and Upper Beaches!  I am loving the new home of Beaches Fitness and I can finally offer all the classes I have been dying to offer for years now!

I have hired a wonderful Pre-Natal Yoga instructor.  She came to me highly recommended by my clients as well as by family.  She has a son of her own and is a great addition to the Beaches Fitness family!

The classes will be offered in 6-week pre-registered packages.  The class sizes will be kept small, so you can be sure you will be getting a safe and effective workout throughout your pregnancy.

Pre-Natal Yoga

Prenatal Yoga is a class designed to encourage flexibility and relaxation, build strength and endurance, increase breath awareness and control and generally prepare the bodies and minds of moms-to-be.

Each class involves mindful meditation, deep hip opening work, and some gentle flow to keep the body limber and free from tension. The sessions are led by Lisa Veronese, a certified prenatal yoga instructor and mom, who brings a variety of techniques and methods with her to help you have a healthy and active pregnancy and prepare for labor and delivery effectively.

*No previous yoga experience is necessary; women at all stages of pregnancy are welcome. **Please bring your own yoga mat and two bath towels to assist as props.

Pre-Natal Conditioning

A pre-natal group fitness class for expectant mothers. This class is a full-body work out modified to meet the needs of women going through each stage of their pregnancy. The focus of this class is to encourage health and fitness throughout the pregnancy as well as prepare for birth and the months to follow.

If you have any questions or would like to register for the next 6-week program for either the Pre-Natal Yoga or Pre-Natal Conditioning classes, email me at Info@beachesfitness.ca

Sandra

www.beachesfitness.ca

info@beachesfitness.ca

How Soon Can a New Mom Return to Exercise?

Wondering how soon you can return to an exercise program after giving birth?  The standard answer is 4-6 weeks, but research is constantly changing and expanding in the field of pre and post natal exercise.

An athlete, that enjoyed a healthy pregnancy and a complication free, vaginal birth, could return to training after as little as a week.  This is the extreme case, and should only be done under the supervision of a professional.  But, for the rest of us, it all depends on your pregnancy, your delivery and your recovery.  Every woman is different, and so is every pregnancy.  

Generally, after a healthy pregnancy and a complication free, vaginal birth, a new mom can return to exercise after 4 weeks.  After a c-section, the soonest I recommend is 6 weeks.  For both cases, it all comes down to if the doctor or midwife has cleared you for exercise and how you are feeling.  Please, listen to your body!  I offer modifications to all the exercises in my Mom-Friendly Fitness classes, because every case is different and the most important thing to remember is to listen to your body.  I ask that all my moms (well, all my clients), communicate with me openly.  If something feels uncomfortable or hurts, we can always work around it and still get results.  Any trainer should be able to offer modifications, but especially anyone that works with pre and post natal clients.

I have had clients start with me 1 week post-partum, and I have had mothers that have waited well over a year.  Each case, the mom has done what works for her.  The sooner you return to exercise, the easier it will be to loose the baby weight.  It is important for each mom to decide what is best for her physically and mentally.

Stroller Fitness - How good of a workout can it be?

Looking for a great workout that you can bring your baby along to? Wondering if you can actually get results with a Stroller Fitness class? Well, the answer to that, really depends on which class you are taking. I have taken classes in the past that were not so great, and I have taken classes that have kicked my butt! I started teaching Stroller Fitness classes 4 years ago when my first daughter was just over a year old. I have learned a lot over the past 4 seasons and have designed a class that is both fun & social as well as a great full-body workout. I am even more excited for this coming season as I have new idea's and I am ready to get outdoors again!

Most Stroller Fitness classes are only offered to moms with children 16 months and under. I have always kept my classes open to kids of all ages. There are so many moms out there with toddlers that want to continue to workout with their children. There are also a lot of moms out there with more than one kid... what about them? My rule is that as long as you are happy and getting in a workout, I am happy. I do my best to help all the moms get in a great workout while keeping the kidlets entertained.

For the past 4 summers, I have brought my kids with me to all my classes. Last year, by the time Friday would roll around, my girls would be sick of the classes and be begging to not go. So, this year I have signed them up for some camps and some time at the cottage with Grandma and Grandpa. They will still be with me every 3rd week, but at least they will have a few weeks off in between to keep us all sane. This is going to be a very different experience for all of us. I am so use to having my girls with me for these classes... dragging them and all their entertainment for the morning in the wagon as we haul our butts across Queen St. E... a long 45 minute walk each direction some days. Ok, so that part I will not miss so much.

My Stroller Fitness class has evolved to a full body workout with cardio bursts between in order to maximize the calorie burn. We use fitness loops, resistance bands, benches, hills, and our own body weight for the exercises. It is amazing how great of a workout you can get with so little equipment. I do not expect my moms to bring their own weights, like a lot of the other classes... really, they have enough to worry about and I can not imagine adding another 10 lbs to my stroller when my girls were younger. No fancy stroller is required. I do not have the moms running laps... although I may be introducing an extra cardio "add-on" for those interested... but, for those interested, they can get the fancy stroller. I actually did the class with the wagon most of the time last summer.

So, if you are interested in checking out a Stroller Fitness class this year, check out www.beachesfitness.ca for more information. I will be updating the website soon with a full summer schedule and pricing.

Good luck and enjoy the beautiful weather... when it gets here...

Sandra

Group Fitness Classes with Toddlers and Preschoolers

After having my first daughter, I signed up for Stroller Fitness and Baby & Me Fitness classes. I loved them both and continued them until I had to return to work. I lost all the baby weight before returning to work and I had enough energy to get through the day. My daughter also loved the classes, and it was nice to have that time with her since it was benefiting both of us.

Once I returned to work, I also starting working part-time as a personal trainer. I introduced Mommy & Me fitnuyouess classes to the club I was working at and continued to workout through my 2nd pregnancy.

It was not until after I had my 2nd daughter that I had a hard time getting back into shape. I could not find a class that would allow me to bring both kids to the class and my daughters hated the gym daycare... and they would go ANYWHERE but there! That is when I realized that there were no classes for moms and their kids once the kids turned 16 months old! Even Stroller Fitness classes would not allow toddlers! So, I decided to start my own business and offer the classes myself. It enabled me to work with my kids by my side, but it also gave a lot of moms the opportunity to exercise with their kids close by. I started by offering Baby Fitness classes in a local church basement, and added Stroller Fitness classes in the local park once the weather warmed up. I designed the classes so that the moms with young babies could wear and incorporate the kids into the workout or so the moms with the older toddlers and preschoolers could get in a great workout, while their kids played in the attached playroom. The classes slowly gathered interested and I am now offering classes in the Beaches, Upper Beaches and Leslieville. I am looking to expand into other parts of the East End of Toronto, but it all takes time to gather enough interest.

I still have my youngest come with me to the class once a week, but the rest of the time she is in Nursery School. I am lucky enough to be able to keep my kids with me while I work and I love it. My oldest is in JK now and only gets to come to the classes on PA Days, and she asks constantly if she can come. They both love playing with the other kids and babies.

I love teaching the classes. Some moms are more determined to lose the baby weight than others, but they are all looking for a welcoming, social atmosphere and I try my best to offer that. All the kids (my own included) have good days and bad, but overall, it is a mom and kid-friendly class and we all have a great time!

I started my business as a way to help moms that have a hard time finding the time, energy and money to exercise. My own kids are growing quickly and soon I will not have either of them tagging along to the classes, but I will continue to offer these classes in order to help the moms out there with kids over 16 months of age. Of course, babies are welcome as well. I have moms that started with me 4 weeks postpartum with their first baby and are now still with me with their 2nd child (some still on the way)! It is great to see the babies and families grow!

One More Week!

Well, it is the last day of school and the count down has begun! One week from today, my house will be filled with family. Once we had children, my husband and I decided that we would rather have Christmas dinner on Christmas Eve. This allows us to relax and enjoy every minute with our children on Christmas Day. No fighting to get the kids away from their new toys and getting them all dressed up to go for dinner... or, if we are hosting, no rushing around to clean the house after the rampage of gifts before family arrives, all well prepping and cooking a turkey dinner for 15-20 people!

My girls are getting more excited by the day... and so am I! We have got them tickets to see Disney on Ice on Boxing Day... I can not wait to see their faces wh

en they open that gift! Every time the commercial comes on, they both freak out! I torture them a little more by rewinding the PVR so they can see the commercial again and again... a little mean, but it will all be worth it when they open the tickets!

This year we are going with friends (and all the kids, of course) to see Mickey & Minnie's Magical Adventure. I am sure it is going to be a great show! There are some great deals for tickets, but if you are interested there is also a discount for moms..

. use the code BLOG and you can get $5 off each ticket. I hav

e attached the flyer for you as well with more information.

What are you getting your kids for Christmas? My kids have far too many toys (since they are the youngest of all the cousins, we get all the hand-me-dow

ns), so I always like to get ideas for gifts that are not toys. I would love to hear your ideas.

Sandra

Christmas Toy Drive Party!

Every year my family has hosted a Christmas Toy Drive. When we lived in Peel, we use to take the toys into the Peel Regional Police station for the Toys for Tots program. We started this tradition for our daughters first Christmas. We are hoping to teach our kids the value of helping others, while at the same time teaching them to appreciate everything that they have. Since moving to Toronto we have donated the toys to the Toronto Fire Fighters, but we may be changing that up again this year. This year we are thinking about keeping it within the community and donating all the toys to Community Centre 55 and their Share a Christmas Program.

Another change I have made this year is that I will be hosting a Kids Christmas Toy Drive Party. It will be held at Bizzy Bee Playcentre in the Beaches on Wednesday, December 15th from 10am - 2pm. Kids of all ages are welcome! Bring a new, unwrapped toy and celebrate with us while we support a great cause! Brenda, the wonderful owner of Bizzy Bee, will be offering a 50% discount to anyone who donates a toy, so it is just $5 to stay and play all day! A light lunch will be provided and some door prizes are in the works... one family may even be sent on a "Magical Journey"... hmmm... stay tuned for more information!

Finding Time for Mom

So, any women (ok, most women) that have had a baby, knows what it is like to battle with your body image after birth. Most of us go through the same battles... how to feel good about yourself when you are not happy with your body, you are overtired and have circles under your eyes, you are at the beck and call of your new baby (so how can you possibly take care of yourself), you question if you are doing the right things for your child and if you are a good mother... you pretty much question your entire life!

I went through the same issues after having my children. I did not want to even leave the house I was so depressed about my body and my overall appearance! I tried to workout at home when ever I could, but I never seemed to have time to complete a workout... if I even had the energy and motivation to start one! I tried to find a place that I could take my kids with me to workout, but there did not seem to be any options. The child care rooms in the big gyms were all so cold and closterphobic... even my oldest daughter would not stay in there without crying most of the time (and she would go to anyone, anywhere)!

Once I moved back to Toronto, I decided to create a personal training studio that was mom-friendly. There was a gap in the fitness world and I felt the need to fill it. I turned a basement appartment into a personal training studio (still constantly being improved, but it is a great space for now) and made the bedroom into my office and a playroom for the kids. It has worked out so well! Moms can come in with their kids and know that they are safe and happy while they work out. The kids are more than welcome to come into the studio to check on mom and tell them a quick story, but of needed, the gate can be closed and mom knows she can have some time to take care of herself... for once! I kept my playpen and baby rocking chair, along with a bin of baby toys, so even the younger infants can be amused while we whip mom into shape. I have always allowed for a flexible schedule... I mean, I am working with a lot a moms, I know life does not always go as planned with young kids around... plus, my commute to work is pretty good... down a whole flight of stairs, not so bad, so I can always change my schedule to suit my clients needs.

I love the women that I have met. We get the moms back into shape, discuss various challenges as a mother and wife (yes, we talk about you boys), give each other advice on potty training, sleep (or lack of), discipline... anything moms need to talk about. I have been able to help some wonderful women with their overall health, fitness and confidence - if only I could have found someone to do this for me! I am so happy with my decision to open a private studio! I have thought about expanding into a larger studio space, but for now I love the cozy atmosphere that only a home run studio can offer.