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Pregnancy Fitness Benefits

posted by Fitness Focus Trainers    |   February 23, 2019 01:07

Pregnancy Fitness Benefits

There is so much information out on the internet these days and a lot of it is dated when it comes to pregnancy health & fitness. I am a personal trainer, instructor & certified in nutrition studies- as well as a mom & currently pregnant with my second child. The following is going to hopefully help you make informed decisions when it comes to your specific pregnancy health & fitness journey. ***The following is not intended to be taken as a substitute for professional medical advice. Always seek advice from a physician before starting any kind of nutrition or exercise program.

WHY EXERCISE DURING PREGNANCY?

  1. A healthy baby is top priority, your health is just as importantBUT 
  2. Your mental state is effected positively through exercise (and your partner will thank you)
  3. Your aches and pain can actually find some relief through exercise
  4. Pregnancy is exhausting for most of us, exercise helps with fatigue and sleep
  5. Birthing a baby takes muscle, core strength and endurance
  6. Fat gain during pregnancy can be limited and fat loss after baby will be easier

1. YOUR HEALTH

When that beautiful child comes into this world, it is going to be your responsibility to care for it 24/7; from feeding to changing and rocking to feeding… to feeding… to feeding… to feeding… you get the point. Those of you with children already know what I mean. Your health is going to need to keep up with the lack of sleep and lack of minutes you have for your own physical and nutritional state. When you take the time to exercise during your pregnancy, it gives your body the strength and endurance to keep up with your growing baby. Through all the holding, cleaning, cooking and running around you will do. I am a much better mom when I am in a good mood, have energy for life and joy to my step. My first son was very colicky, had a ton of trouble drinking my breast milk and would not breastfeed well outside the house without a fit. For a good 4-6 hours he would scream inconsolably and my partner and I would take turns holding and rocking him, giving him drops for his stomach and doing everything we could to keep him comfortable. The time I took for myself to exercise and take care of me was so coveted and gave me the drive some days to keep going.

2. MENTAL BOOST

Mood swings are not uncommon among pregnant women. Exercising on a daily basis is going to help you wade through the emotions that come and go, up and down. Endorphins are chemicals that are released in the body when we exercise which makes us FEEL GOOD; they also interact with the receptors in our brain that reduce our perception of pain. During my periods before pregnancy I felt like a storm of emotions, bulldozing it’s way through the week. The world felt like it was ending, my insecurities made their way to the surface and all I wanted to do was hide away and eat a bucket of chocolate fudge crackle ice cream. The day I took on exercise was the day all of those things faded from 100% to 20%. My week turned into maybe two bad days, and I was able to realize the feelings for what they were (a hormonal tornado) instead of reality. This bled into my first pregnancy, which naturally was full of so many hormonal ups and downs. I was full of insecurity and had a hard time dealing with the dump of hormones that would come. Taking a look back I wish I would have had this knowledge going in. After my first pregnancy I threw myself into exercise, maybe a little too vigorously, but it sure helped with my mental state throughout the hormonal changes after baby. This time around I have been able to keep a level head during those changes (alongside proper nutrition, but that I will hold for another time). There are many studies that show exercise helps with not just your hormones and emotions, but in the end managing depression and postnatal depression. http://time.com/4966319/exercise-depression-study/ & https://www.telegraph.co.uk/news/2017/08/29/exercise-can-help-new-mothers-manage-postnatal-depression-study/

3. PHYSICAL BOOST

Pregnancy aches and pains are among my least favorite parts of pregnancy. My first pregnancy I didn’t move very much. I worked a desk job and was in the midst of moving into a new home. The puffy water weight was extreme, the weight gain was around 50lbs and my laboring was long. This time around I have kept up my exercise routine, my puffiness is low, but the relaxin hormone released has made my hips very loose and achy. Rolling over in bed, walking, back pain and exercising has all been effected by the pain. However I have found strengthening the muscles around the hips and stretching them out properly has given me so much relief! A lot of pregnancy aches and pain can be attributed to tight or inactive muscles pulling joints out of place. In the end exercising does not aggravate the pain, in fact it helps relieve it! Fancy that. Pair that up with a good chiropractor and massage therapist, and I have been able to continue working out even into this third trimester.

4. EXHAUSTION & EXERCISE

Ahh yes, I’m tired. The biggest issue some face for the lack of motivation to get moving. I’m not going to go on and on here, in the end moving and lifting weight is going to give your body a great sleep. It sounds simple, but it brings muscle fatigue and relieves stress. I wouldn’t recommend exercising within a couple hours before bedtime however, because of the energizing effects it has on your mind. Other factors that can effect your sleep include: nutrition, anemia and apnea; so if you think there is something else going on, I would have a chat with your doctor. If that has given you no answers, then a good nutritionist or registered deitician should be able to help you out. https://www.sleep.org/articles/exercise-affects-sleep/

5. PREGNANCY STRENGTH

When it comes time to push out that baby you are going to want everything working in your favor. Strengthening your body and core is a no brainer, it will only help when it comes time to bring that child into this world. There are so many safe ways to strengthen your body and core that I will talk about at another time.

6. WEIGHT DURING AND AFTER PREGNANCY

First of all I just want you to hear that you have lots of time, time to get back into shape, time to be healthy, time to enjoy the process. Don’t worry about getting your “body back” in record time. Taking the time to exercise and watch your eating during pregnancy will help you gain less fat and help you lose fat when you’re done. Make it easy on yourself for later. Those around you still love you regardless of your weight and if they don’t it might be time to let them go. Take things one step at a time. I’ll post a really good process on how to lose weight properly after baby in another blog. Eat good food, fuel your breastfeeding if that’s what you choose to do, and start tracking what you eat- a lot of this is being mindful of what you’re putting in your body. Lastly find something you enjoy: join a group fitness class, pick up a $20 bike off kijiji, join a dance class, invest in a great stroller for walking or join an outdoors mom & baby walk. Start there, one change at a time, it doesn’t have to happen all at once.

CONCLUSION

Pregnancy is a time to take care of your body and the baby inside.

To read more blogs like this visit https://femaletrainer467632502.wordpress.com/2019/02/21/pregnancy-fitness/.

Try Fitness Focus Saskatoon Free for 2 Weeks

posted by Fitness Focus    |   February 2, 2019 07:10

Are you looking at gyms in Saskatoon for the very first time?  Maybe you're on the hunt for a new gym; a change from where you're at now.  Strength and functional training, Powerlifting, Yoga, Spin class, Boot Camps.   We encourage you to come check out all that and everything else Fitness Focus has to offer.

If you're a resident of Saskatoon or surrounding areas like Martensville, Warman and Delisle, we welcome you to try us for free for 2-weeks; just print your Trial Pass at home or display it for the staff on your phone.

For 2-weeks you'll have access to the Strength & Function Area, the entire Group Fitness Class Schedule, Cardio Theater, Childcare, Tanning, Lockers and Free Towel Service.  You can see and experience everything else we have to offer including affordable Childcare, Personal Training, Sports Training and Conditioning, Diet and Nutrition Consulting, Massage Therapy, and if you ever need help just ask one of our Friendly Staff.  All this in a clean and mature atmosphere. 

 

As one of the longest running gyms in Saskatoon; right near downtown and just minutes from Lawson Heights & Hampton Village, you're going to love your time with us because at Fitness Focus you won't be just another number.  Learn all you need to know about our memberships with No Contracts and flexible membership packages that you can customize anytime.

 Free 2 Week Trial Pass

Contact us with comments and questions about the club or memberships by phone at (306)244-6413 or by email at info@fitnessfocus.ca

Fitness Focus is Your No Contract Gym in Saskatoon

Find out how to get your first month free... Before you start your 2-week pass, don't forget to ask the front staff about turning your trial pass into your first month free!

The Most Adorable Yoga

posted by Fitness Focus    |   January 21, 2019 22:30

This February we're beyond excited to present to Saskatoon, Puppy Yoga!  This is our first ever time offering this event which we've aptly called Mutts & Mats: Yoga for a New Hope. What could be more enjoyable than a relaxing Yoga class, surrounded by adorable 3-month old puppies? While this class is currently sold out, the initial response has been so overwhelming, we plan to provide this class again in the very near future.

If you've ever been to our gym you've likely met our Gym Dog named Dak.  Having Dak around, and the reception he's gotten from all of our member, we've realized what an admiration you all have for dogs.  We've also realized just how many of you out there all have a furry family member of your own. We figured it was only fitting to combine something as lovable as dogs with something so many of you are so passionate about as Yoga.  And hey, if yoga can be made more popular with the addition of cats or goats, then puppy yoga might just be the best thing ever invented.

Our friends at New Hope Dog Rescue in Saskatoon will be bringing their newest litter of German Shepherd cross puppies to explore and play around the Fitness Focus yoga studio while all the participants find their zen. All proceeds raised by Mutts & Mats will be going to New Hope Dog Rescue, which provides financial aid for emergency surgeries, housing, food and other expenses associated with the process of finding dogs a forever home.

Saskatoon Puppy Yoga Be sure to watch for upcoming announcements for the next available Puppy Yoga Session.

Take a Minute to Meet Our Trainers

posted by Fitness Focus    |   August 1, 2017 17:12

Take a minute to learn why our Trainers are so unique and among the best in Saskatoon. Team Wawryk Trainers are passionate for wellness, living a healthy lifestyle, have a drive for personal improvement and the desire to help their clients discover and reach their goals. 

Team Wawryk Trainer - JESS FRIESEN

Personal Training Saskatoon at Fitness Focus

Hard work, perseverance, motivation and determination are just a few of the traits that have fueled her passions throughout her life. From a very early age, she discovered her athletic abilities and excelled at many sports including volleyball, basketball, swimming, track and hockey. After high school however, the demands of post secondary education forced Jess to lose focus on sports and a healthy lifestyle and soon came face to face with the reality of not only being uncomfortably overweight and out of shape, but also dealing with an unhealthy relationship with food. Once realizing that she allowed herself to lose sight of something that she had been so passionate about for so long, she decided to embark on a journey down the path of health and fitness and has never wanted to look back. Her own experiences battling weight issues, self image and emotional eating, she understands the effort, energy and support that it takes to get the desired results. Jess' ultimate goal as a personal trainer is to motivate inspire and educate others about the benefits of exercising and living a healthy lifestyle. Results do not come over night, but with patience, persistence, and consistency anyone can achieve realistic goals.

 

Team Wawryk Trainer - DENISE KOMINETSKY

 Saskatoon Gym Personal Training

She completed the CanFit Pro Fitness Instructor Specialist Course (FIS) in 2013, and the Personal Training Specialist Course (PTS) in 2016. Denise has been a Figure Competitor with the Saskatchewan Amateur Bodybuilding Association since 2011. She placed well in each competition and qualified for nationals after only her first year competing.  

 

Team Wawryk Trainer - Chris Pylypchuk

Chris is a Can-Fit-Pro Certified Trainer with a B.Sc Biochemistry from the University of Saskatchewan. He has always had a passion for fitness and sport. He is a firm believer in practicing what he preaches and as such is not only a trainer but also a competitive fitness athlete. Chris' goal as your trainer is to be 100 per cent honest with you on your progress, on what is achievable in your trainer-client relationship. Chris continues to educate himself to provide you with the latest and most effective techniques to help you achieve your goals through functional training and focusing on proper intensity. "I will not only help you condition your body but also your mind, to make my teaching something you can live with and enjoy."

 


Qualifications:

  • Can-Fit-Pro Certified Personal Trainer Specialist
  • WBFF Pro Fitness Model
  • B.Sc Biochemistry University of Saskatchewan

 

 

Hey Saskatoon, It's Telemiracle Time!

posted by Fitness Focus    |   January 24, 2017 19:17

Saskatoon, it's once again time for Telemiracle. We're calling on all gym members, friends and staff to pitch in and buy a helping hand in support of Telemiracle 41 on March 4th & 5th.  You can make your minimum $2 contribution to any of the front staff by cash or at point of sale. 

Thanks to your donations to Telemiracle, the Kinsmen Foundation has the opportunity to improve the quality of life and the independence of hundreds of people every year. Saskatchewan residents are able to access special needs equipment and medical assistance that wouldn’t otherwise be attainable.

Helping Individuals

Innovations like ceiling track systems, portable lifts and ramps, funded by the Kinsmen Foundation, are making it possible for people to live at home and still receive the care they need. And with equipment like specialized wheelchairs, electric scooters, vehicle conversions and communications devices, people are achieving a level of independence they didn’t think possible.

When people can’t access the level of care they need at home, they must often travel to health care facilities in other parts of the province or country. And while the medical procedures are covered by health care, the patients and their families must pay for their own travel, meals and accommodations. By easing the financial strain,

 

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Friend Referral Rewards Ends January 31st

posted by Fitness Focus    |   January 6, 2017 17:38

Attention all members; bringing your friends to the gym is about to payoff.  Starting October through January, when you refer your friends, co-workers or family members to sign up at Fitness Focus you receive a month free added to your membership. 

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How do you get them in to the gym?  2 Week trial passes** are available to anyone that has never been to Fitness Focus before. The pass can be found on our website (link at bottom of this page) and can either be printed at home or displayed on their phone on their first visit to begin their trial pass. You can also pick passes up at the front desk to hand out at work or to your friends.

Make sure they mention your name, and once they sign up for a biweekly membership, we will credit 2 payments towards your membership.

**2 week trial passes are available to any first time user at Fitness Focus. User must be a resident of Saskatoon or surrounding area.

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