Core Exercises – which ones are best?

I’m often asked by many new moms, what are the best core exercises to perform to get my abs back?  It’s a difficult question to answer, and to be honest, there isn’t one perfect one size fits all answer that will work for everyone.

It’s kind of like going jean shopping and asking the sales person, what’s the best pair of jeans that you have?  I’m sure the sales person would have a difficult time answering.  You have to take into consideration your body type, price range, function, overall style and comfort among other things. 

Exercises are kind of the same.   Before I prescribe exercises, I go through a musculoskeletal assessment.  For the core, I’ll test the strength of the core, if a diastasis occurred and take into consideration your goals, previous workout experience, fitness level, injuries, use of various modalities, time restraints, other activities, etc.

Nutrition also plays a large role when it comes to weight loss and changing your physique.  Some experts would argue that nutrition accounts for 70% of your body composition goals.

Now that we have all that covered, some good core exercises include the plank, the 5 point draw in and lying draw ins.  For best results, I would recommend working one on one with a certified trainer who can assess and customize a workout just for you.  The can also provide you with progressions, variations, and options to ensure your workouts are effective, progressing and tailored just for you.

 For more info, please contact me at sarah@continuumfitness.ca or (613) 552-9498.

Open for Business!

Happy New Year!  It’s been a great year and we’re just getting started – wohoo!.  The holidays were filled with wonderful family time and preparations for our opening.  It was great to get some snow and we’ve been sledding and skiing – what a beautiful time of year.  John and I officially opened our doors to Continuum Fitness and Movement Performance on January 3rd, very exciting!  It certainly has been busy but so much fun!

Our classes start up next week and there is still room in a few classes if you’re interested in signing up!  We’re offering:

Performance Stability for Runners, Mondays @7 pm

Zumba, Tuesdays @ 5:30 pm

Performance Mobility for Runners, Wednesdays @ 7 pm

The cost is $70.78 plus HST for one and $132.74 for two plus HST.  Sessions begin the week of January 16 and run for 6 weeks.  Email or call us to sign up at sarah@continuumfitness.ca or (613) 552-9498.

Stay tuned for our website www.continuumfitness.ca – it will be up and running in a couple of weeks.

May 2012 be filled with good health, love, laughter, peace and prosperity.

 

Exciting News!!

After being in the fitness biz full time for over 15 years, I’m so pumped (no pun intended – thanks Sheri!) to share our exciting news!

Hubby John and I would like to introduce to you Continuum Fitness and Movement Performance opening up this coming January!  We will be offering one on one and small group fitness training as well as group programs.

Our centre will be centrally located in Westboro, Ottawa – our website is under construction but coming soon.

We are currently scheduling appointments for January/February.  If you are in need of a program update, coaching sessions or know of anyone who might be interested in our services, please contact me by email (sarah@sarahzahab.ca) or at (613) 552-9498.

Please also see below for a list of some of our class offerings.  Classes begin the week of January 16, run for 6 weeks and cost $80 each or two for $150.

Mondays: Posture Improvement, 10:15 – 11:00 am

Mondays: Performance Stability for Runners, 7:00 – 7:45 pm

Tuesdays: Zumba, 5:30 – 6:15 pm

Wednesdays: Performance Mobility for Runners, 7:00 – 7:45 pm

Thursdays: The Elemental Workout, 6:15 – 7:00 pm

Space is limited, please contact me to register.

Have a wonderful holiday and all the best for 2012!

 

20 Minute Workouts

Baby’s 4 months old now – she’s getting so big and time is just flying by!  I love being home and really do savour all the special moments we have as a family, even if it’s just going for a hike or playing at the park.  I feel so lucky and often think of all those TTC and in their 2WW – baby dust!

Making time for workouts is challenging, especially with a toddler at home but I DO make time for workouts and they are usually 20 minutes (hey, better than nothing!).  I’ll fit in one set of legs, back, push ups and some core, if I’m lucky, maybe arms and maybe even 2 sets.  It’s enough to maintain right now and believe it or not, it’s gotten me back in my clothes and back in shape.  I’m race walking once a week and squeezing in shorts walks/runs when I can.

We’re set up with a double chariot and we’re looking forward to skate skiing every week as a family when the snow hits the ground.  Good thing I’m not pulling the girls

I’ll be teaching some classes in the New Year.  Stay tuned for that schedule as well as some EXCITING NEWS!

CBC, Family and CanFitPro

Well, it’s been a while since my last post – time is just flying by! it’s definitely a lot busier with 2 little munchkins but lots of fun! Baby’s growing so fast and getting so big. She’s smiling and laughing now and spending time with my family is so special.

I started teaching classes at the end of September and it has been nice to get back into the swing of things. The Zumba classes are always a blast and my fav is the Elemental workout on Thursday evenings with the ball.

I was recently asked to be a guest on CBC twice and it was a great opportunity and an amazing experience. I was on All in a Day with Alan Neal and Ontario Today (the next day) with Rita Celli to chat about the woman who ran a marathon in her 39th week of pregnancy and gave birth a few hours afterwards. It was definitely an interesting segment and being in the CBC studios was very cool!

I’m especially excited to be asked to present again at next year’s Can Fit Pro conference in Montreal. I’ll be doing a prenatal workshop on the Sunday and I’m very happy to be going back! I’ll also be presenting a couple of workshops at next year’s Connexion conference in Ottawa. They should both be fun events!

Next year is shaping up to be busy but I’m determined to stay grounded and spend most of my time with my growing family. I’ll just be teaching one class in Nov/Dec. It’s the next session of the Elemental Workout in Westboro. The session runs November 10 to December 15. Hope to see you there!

How to soothe your baby and get fit at the same time

When my first daughter was born, I discovered quickly how to soothe her when she was crying or fussy.  Like most babies, she was soothed by rocking, bouncing, and walking.  She also liked to be held (what baby doesn’t) and she wasn’t fond of the swings.  I discovered a few ways to keep her comfortable and help her to sleep while burning calories at the same time.  Here are a few of these methods – let me know if you try them out with your munchkins and how it worked:

1. Hold baby tight and bounce gently on an exercise ball.  This worked the best with my firstborn and we’re doing this now with my 6 week old.
2. Hold baby close to you supporting his/her head and step up and down off a step.  I use a Reebok step but the first step on a staircase would work as well as walking up and down stairs.
3. Standing on a BOSU and bouncing gently (great for core and balance!), march or step up and down off the BOSU.
4. Lastly, my favourite – walking.  Around the house, outside in the yard, or for longer stretches with baby in a sling, baby carrier or stroller.

When carrying baby in any of these positions, try to focus on good posture.  Relax your shoulders, alternate sides or keep baby at the midline of your body.  Note if you’re favouring one side or feeling aches or pains from holding your baby awkwardly and try to alternate positions or adjust so that you can maintain good upright posture.  Take breaks if you’re feeling tight and sneak in some neck stretches to keep shoulders down and relaxed.

When Georgia is a little older, I’ll be incorporating her into my workouts as I did with Rayne.  Once she has sufficient neck control, we’ll be doing squats, presses, bridges and more.  It’s a great way to bond with baby and get your workout in as well.  Check out my Postnatal Strength Workout DVD here for more info http://sarahzahab.ca/dvd.html.

In the meantime, I’ll keep bouncing, stepping and walking!

First Workouts

It’s been a month since my daughter was born and things have been busy but lots of fun!  It’s so wonderful being off and enjoying lots of quality family time.  I love that summer is still here and I’ve been getting out for walks daily which has been great.  Georgia comes with me in the sling and she usually sleeps and looks super cozy and snug.  I’ll sometimes take the dog for a faster walk if baby is sleeping and hubby is home.

I try and sneak in some rest or naps (often difficult with a three year old) but I’ve been anxious to get into workouts again.  I eased in slowly at first with Kegels, walking and draw ins and recently bumped things up a notch a couple of weeks ago.  I added in some squats, push ups, rows and important deep core activation exercises to increase abdominal strength and stability, improve posture and pelvic stability as well.  I started with one set once a week and added an additional workout or two per week.  I’m easing into things slowly and ensuring I don’t push too hard too fast.  I’ve also been following my Postnatal Strength Workout DVD (http://sarahzahab.ca/dvd.html) as there is a bonus section that focuses on the first 6 weeks postpartum to help ease into exercise.

I still have a few more weeks to progress as I’ll be instructing some fall classes in September.  I’ll be teaching Boot Camp and Zumba on Monday nights beginning September 19 (6pm and 7pm at the Rainbow Montesorri School on Maitland Ave).  Details and registration are here http://ossc.ca/.  I’m also very excited to be teaching The Elemental Workout again on Thursdays from 6:15-7:00 pm beginning September 29 in Westboro (Ottawa).  I love this class as it’s an all inclusive, full body, functional workout that improves strength, core, posture, flexibility and is lots of fun!

In the meantime, we’ll enjoy some more summer days as a family and walk, hike, swim, visit the market and eat outside as much as we can before (dare I say it) the cooler weather comes.  Here’s hoping for a warm and sunny September!

It’s a girl!

Ten days ago today, my precious baby girl, Georgia River was born.  It was such a beautiful (albeit painful ) experience and I know it’s one I will cherish forever along with the birth of my first daughter, Rayne.  I’m not too fond (okay terrified) of needles, especially big ones in my back so no epidural for me.  Luckily, everything went quickly and the pain goes away when baby arrives.  I feel so fortunate and blessed to have two healthy children and it’s something I will never take for granted.  Georgia was delivered by a midwife and if anyone is considering midwifery care, I would highly recommend it!  We used an obstetrician the first time and the difference was night and day.  Our midwife took time to answer questions, was so thorough, supportive and helpful.  I was so happy with the entire process from start to finish – midwives are amazing!  Now the fun begins and Rayne has been a wonderful big sister.

I’m anxious to get back into my old exercise routines but know that it’s important to ease into things slowly (of course).  Right now, I’m simply doing Kegels, abdominal draw ins and walking.  This will continue for another week or two and I’ll slowly add in more strength exercises as my body heals.

On another note, Oh Baby has a Fitness Q&A and I’m so happy to be a part of it.  Check it out here http://www.ohbabymagazine.com/author/sarah-zahab/

For all you mommy’s out there in Ottawa, check out the Ottawa Mommy Club – a wonderful online resource for mom’s and children http://ottawamommyclub.ca/

 

 

 

 

 

New Price on Prenatal and Postnatal Strength Workout DVD’s

I’ve decreased the price of my Prenatal and Postnatal Strength Workout DVDs.  If you’re looking for a great workout with options for various fitness levels (or for a gift for a friend), check it out here http://sarahzahab.ca/dvd.html.  Each DVD is $16.95 or $29.95 for both.

The Prenatal DVD is an effective, complete strength training workout that is suitable for all stages of pregnancy.  The focus is on staying fit, strong and functional during your pregnancy.

The Postnatal DVD builds strength, tones muscles, regains functional movement, improves posture and helps new moms bounce back quickly after childbirth, all while having fun with your baby!  Use your baby as resistance or try the other workouts at home.  Both are filmed in HD.

As I move into week 39 of my pregnancy, I’m feeling so incredibly blessed to be able to experience this miracle one more time.  I have been exercising throughout my pregnancy and feeling great and plan to ease back into things slowly after the birth.  Can’t wait to meet the little munchkin and introduce him/her to our family!

Daytime, Oh Baby! and OttawaMommy Club

It certainly has been a busy month and I can’t believe we’re nearing the end of June – where did the time go!  I also can’t believe I’m 36 weeks pregnant – still lots to do but we’re getting there and it’s exciting to be on the home stretch.  I’ve gained 18 pounds so far, similar to my first pregnancy and exercise and good nutrition has helped feel great throughout my pregnancy.

Last week, I did a prenatal segment on Rogers Daytime with TL.  It was lots of fun and you can check out the segment here http://www.rogerstv.com/page.aspx?lid=237&rid=4&sid=68&gid=81816.

I also wrote an article for Oh Baby! Magazine.  It’s a nationwide magazine that is dedicated to providing readers with information to support them through pre-conception, pregnancy, and throughout their child’s early years. Find great nutrition and health tips, recipes, fun contests, new products and innovations, an extensive resource directory, and more.  Check out the link to the article here http://www.ohbabymagazine.com/prenatal/prenatal-fitness/.

I’m also super excited to be a part of the Ottawa Mommy Club expert panel.  It’s a fantastic resource for all parents in the Ottawa area.  There is so much info and I love checking it out regularly.  Check out the site and if you have any questions, feel free to ask http://ottawamommyclub.ca/.   We’re giving away a Prenatal and Postnatal DVD – be sure to enter the contest.  I’m also the Mompreneur of the week.