Class Info for the OCMFitness Fat Loss Formula!

Hi everyone!

First of all, I really want to thank everyone for all the support
you've given me over the past few months.  As an expecting first
time mommy this means the world to me!
 
As some of you may know, I'm just about to launch a whole new
project with OCMFitness, and I'm so excited to spread the word!!! 

Here it is:

The OCMFitness Fat Loss Formula

We'll be offering Small Group Personal Training out of Champion
Cheerleading in gorgeous South Surrey, BC.

This isn't a boot camp.  While you will be working in a group setting,
our groups will be smaller (4-8ppl) and will be more focused on the
individual and their progress.  Boot camps generally cram their groups
as full as possible to bring in as much revenue as they can.  This
results in injury and not reaching your goals!  Of course money is a
fantastic thing to have, but so is having a quality group of women and men
who can receive the attention they deserve.

We will also provide meal plans to those who want them, and we will
also do a body diagnostic test on the first day of class.  This will
include your Body Fat Percentage, weight, girth measurements and postural
assessment. 

Classes will start on March 7th and March 8th, 2011 and will run in 4 week
sessions.  You may attend either 2x per week or 3x per week:

Mon-Wed-Fri at
6:00am
7:00am
9:30am
6:00pm (outdoors at Sunnyside Elementary)

-OR-

Tue-Thu
7:00am
9:30am



As things pick up and we start getting busier, we will definitely add more
class times.

OK, now for the part that everyone's wondering about: the cost!

Normally, they will be:

$149 - 2x per week
$179 - 3x per week

But because you are all such fantastic past and present clients I would like
to offer you 1 month at 50% off!

PLUS, because I just can't afford to spend thousands of dollars on advertising,
I am willing to extend the free offer to all of you for more than a month if
you can pass on any referrals in my direction!

Remember that there are only 8 spots per class and I want these classes FULL by
the weekend.

Email me ASAP to register for a spot, or if you want any more information!!!!

Thanks so much everyone, I look forward to kicking you butts again soon!

Pregnancy, Cravings, Weight Gain and Eating Properly for Once! A Must Read for Expecting or New Moms! Part 1

Since becoming pregnant I've been asked the same question over and over again.  "Have you been having any weird cravings yet?"

The answer is NO.  

Well, I suppose that's a lie.  When we first conceived I was expecting the obligatory cravings like ice cream and pickles.  Things really far out there and gross to the non-pregnant population.  While I do like both of those items, I never once craved them together.  The only thing I started to crave really bad was meat.  I was a vegetarian for 16 years before becoming pregnant.  Notice I said was a vegetarian (I will cover more on this in part 2).  I hated that I was craving the one thing I had avoided for so long!  So I went down to my local Indigo and started browsing the pregnancy section, in hopes of finding a book that would tell me my cravings could be justified.  As it turns out, I found quite the opposite and it really opened my eyes to what was truly going on in this head of mine.

I purchased the book Skinny Bitch Bun in the Oven and immediately read it from cover to cover.  I really loved their "tell it like it is" approach and found value in a lot of the information.  One of the main messages I retained from this book and is that cravings are just that: cravings!  This line of thought 100% changed my outlook. Think about it this way, cigarette smokers crave smoking, alcoholics crave the bottle and drug addicts crave drugs.  This doesn't mean that any of those things are actually something that the craver needs!!!!!  After a bit more research into food cravings, I found that the only solid craving your body gets when it needs something is ice.  It is a sign that you're iron deficient.  So if that sounds like you, please have that checked!  Otherwise, look at it this way: You are no longer fueling yourself, you are fueling the body of a whole new human being.  They are depending on you to provide them with the nutrients that they need to grow strong in the womb.  Stuffing your face with 1,000's of extra sugary and nutrient-bare calories a day is doing absolutely no one any good.  Guess what ladies, it's not about you anymore!  It is extremely selfish, plain and simple.  (wow, I said craving a LOT in that last paragraph!)

You are absolutely going to gain weight while you are pregnant.  It is crucial for fetal development. But it shouldn't be because you've let all inhibitions fly out the door and are now eating like a raging hormonal monster!  

Healthy weight gain while pregnant is as follows:

• Under weight prior to pregnancy = 30-40lb total*
• Healthy weight prior to pregnancy = 20-35lb total*
• Over weight prior to pregnancy = 15-20lb total*

*Please remember that these are guidelines and that your doctor will help you find the best weight gain range for your body.

If you're worried about what all that extra weight amounts to, don't worry it's not all fat, there IS a baby in there after all!  Here's a breakdown for you:

Baby	5-10+ lb
Maternal Tissue Fluid	6 lb
Maternal Fat Stores	5 lb
Blood Volume	2.5 lb
Amniotic Fluid	2 lb
Uterus	2 lb
Breast Tissue	1 lb
Placenta	1 lb
Total	24.5lb – 29.5lb**

**The information in this chart is courtesy of The Pre & Post Natal Fitness Certification Manual, by Sue Dumais & Lisa Windsor.

In the first and second trimesters you should aim for an extra 390 calories per day, and in the third trimester you only need around 300 extra calories per day.  Everyone has different opinions on this but I've found this to be ideal.  You aren't eating for 2 adults, you're eating for one adult and one tiny little baby!!!

Becoming pregnant is the perfect time to start living a healthier lifestyle.  Incorporating light exercise as prescribed by a prenatal fitness consultant and eating healthy into your daily routine now will not only benefit you during your pregnancy, but it can assist with an easier labour and will also give you the tools you need to bring your baby into a healthy environment.  Plus, once you've delivered your baby and have doctor's clearance to exercise again, it's much easier to get into pre-baby shape when you haven't gorged yourself and let yourself go!  Develop your good habits now and they will be second nature once your bundle of joy arrives.  Active healthy parents = active healthy children.

If you have any questions regarding any of the information above, feel free to contact me at info@oceancitymobilefitness.com.

Stay tuned for more information on fueling your body in an appropriate way to maintain a healthy weight gain throughout your pregnancy.

Until then,

Jenn

www.oceancitymobilefitness.com

I'm Back!

No, you're not seeing things.  It is really happening; I've returned from my two month hiatus.  It's been a strange and exciting time for myself, my family and my business and I'm so glad that I'm finally well enough to get back to updating this blog!

So let me give you a summary of what's been happening!

1. At the beginning of November, something we've been waiting for for a LONG time happened: my sister finally had her precious little munchkin, Lily!  Weighing in at 8lb 6oz at birth, she came into this world naturally (not that my sister intended on it being that way, things just progressed so fast!)and has been growing like a weed ever since!  Her 2 month birthday is on Wednesday and she's already up to 13lb!  I'm so in love with that little bundle of perfectness. :)

2. We went on a little vacation down to Mexico to attend the wedding of some dear friends of ours.  We stayed at Dreams Puerto Aventuras, which is down near the Mayan Riviera.  The wedding was beautiful, the resort was gorgeous and of course the scenery was wonderful.  Unfortunately I got sick right at the beginning of our trip so I couldn't enjoy myself as much as I would have liked.  At least there was good reason behind it!

3. When we got back from Mexico and (literally the day we returned) we found out that we're expecting a baby of our own!  While we are utterly thrilled, the first 12 weeks were VERY hard on me.  I had extreme nausea and my hips started separating so fast that I was in major pain.  Combating the nausea, pain and fatigue made it very hard for me to function.  I ended up taking a bit of a break from training because I just couldn't give my clients what they needed.  I knew that it wasn't going to last long though, and I was right.  Even though I'm still experiencing some hip discomfort, I'm finally able to give my clients the dedication (and butt-kickings) that they deserve!  We're just about 14 weeks now and LD (Little Duddy) is about the size of a peach!  We're due July 6th!! Because of this huge change in our lives, I've made some big changes to my business.

4. As of January 1st, Ocean City Mobile Fitness will be solely operating out of South Surrey and White Rock.  Because I'm a small business owner and my husband's income just isn't enough to support a family on its own, I will not be able to take a full maternity leave.  This means it is time to start pinching pennies now!!!  Less time traveling to clients around the lower mainland and the ability to be near our home will make this new stage in our lives easier for us.

5. After working with my clients almost solely on weight loss I've been working on the nutrition aspect of things quite a bit more in 2010.  This has me considering a degree in nutrition while continuing to kick the butts of all my clients.  I'm hoping to add this to what I can offer my clients by the beginning of 2012 and becoming a 1 stop shop for all your weight loss needs!!!!

So I think that about sums it up.  To all of my wonderful clients, thanks for hanging in here with me during this crazy time in my life.  I'm looking forward to sharing my journey through pregnancy with all of you, as well as keeping you up to date with all of my healthy weight loss tips and tricks!!!!!

All the best in 2011!!

Jenn

Melon, How I Love Thee

I'm headed to Mexico for a week next Monday, and am trying to avoid buying more food than I need within this next week.  While I was at Thrifty Foods in South Surrey on Sunday night, I was instructed by the hubby to pick 3 fruits that I would 100% eat before the week was over.  The one I'm going to highlight today (if you didn't guess by the title of this post) is melon!  I bought a nice round honeydew.

Melon is fantastic because it is very low in calories. 1 cup only contains approximately 60 cals!  It is also is rich in vitamins A, B and C (hello immune system boost!), as well as has a high volume of water, which means melon's a great snack to help you sneak that daily water in.

I know melon's a selective taste but I love it.  Here's a protein-filled smoothie recipe:

Honeydew Smoothie

1 Cup diced honeydew
1/2 Cup Skim or 1% Milk
1/2 Cup Vanilla Yogourt
1 Cup Ice

Throw in a blender and smoothie away!  If you need a thicker consistency, add more ice and yogourt and less milk.

Delicious!

~Jenn
www.oceancitymobilefitness.com

Halloween Hangover

Did you guys read my post about what it'll take to burn off that extra Halloween candy?  Well, chances are you've still got that junk in your house.  While I believe that the kiddos should be allowed a couple treats, the amount of loot they've surely come home with is enough to keep them gorging themselves for half a year or more!

I think that it's worth it to get that stuff out of your house as fast as humanly possible.  The sugar is terrible for developing teeth and not to mention it is even more terrible for those parents trying to maintain self control! 

Now I'm not a mom and of course can't tell you how to raise your kids, but I think in the long run it's much more worth it to offer your kids something in exchange for the candy.  This of course should be within reason.  Rachel Seay with Inner Fit Studios mentioned that you could "offer them a toy, movie or book in exchange for throwing out the candy. Everyone wins when the cheap processed sugar is out of the house and off the thighs!"

I couldn't agree more!  Now get that candy out of your house and keep moving!!

Yours in not giving in to the temptations of candy,
Jenn
www.oceancitymobilefitness.com

Step Away From the Candy (Literally!)

Did you know that the average amount of calories in one of those tasty little Halloween treats is approximately 70????  That's not to mention the low protein yet high fat, sodium and carbohydrate content.

Now I'm all for enjoying yourself in moderation.  If you can't have yourself a treat here or there then what's the point, am I right?  The problem is not knowing when to stop yourself.  I can almost guarantee that there isn't a single client of mine who will limit themselves to only 1, or 2, or even 3 of these little morsels!  If you can stop yourself at 3, that'll be around 210 calories on 3 small chocolate bars. 

Go ahead and enjoy them, because here are a bunch of exercises that will help you burn them off:

1.5 hrs of shopping
1 hr casual walking or bowling
50 minutes of light weights
40 minutes of mopping
36 minutes of kayaking
30 minutes of low impact aerobics
26 minutes of jogging
22 minutes of jumping jacks (can you imagine 22 straight minutes?????)
16 minutes of cross country skiing
8 minutes of running at 12mph

So get your butt on a treadmill, pull the mop out or (my favourite) go shopping!!

These numbers are based on a 150lb female.  Everyone varies depending on their particular body type but these are a good guide to calorie burning.  You can find more useful calculators here.

Don't forget to check out my website for more useful information!!!!

Yours in treating yourself responsibly,
Jenn
www.oceancitymobilefitness.com


 

Fitness Blog Love

Some articles I found and loved this week:

• Josh over at SFA had a chance to interview Victor Webster.  He's the brave guy who has taken on the role of "The Man in Motion," Rick Hansen, in the Heart of a Dragon.
• A fairly accurate way to calculate the amount of cals you need to eat per day to lose weight. 
• 10 Frugal Fitness Tips for Winter
• 10 Workout Myths
• Top 3 Rules to Exercising Safely While Pregnant
• What the Right Foods Can do For You

Let me know what you think!

Jenn
www.oceancitymobilefitness.com

If you have a blog post you would like to be featured, contact me!

Little Tips for Eating Out

Good morning everyone!

A big question I get asked by pretty much ALL of my clients is, "how am I going to keep this healthy streak going if I have to eat out for a meal??"

Well there's plenty of little tips and tricks to helping you get through what could be a disastrous situation, and here are a few of my favourites:

1. When you have the option, start with a light soup.  Anything cream based will generally be higher in saturated fat and starchy carbs so try to avoid it, but soup is always a great way to fill you up before you get to the main course. 

2. Drink plenty of water throughout your meal.  It can also help to keep you feeling full!

3. Order a salad for your entree rather than a greasy burger.  Yes, I know salads can be boring, but look for salads containing small amounts of nuts and fruits to keep things interesting.  Get your dressing on the side, and if you must include cheese ask for it on the side as well.  Dip your fork in the dressing and use your cheese VERY sparingly!  If you eat meat, add some to your salad for some protein.  This instantly makes your salad into a filling meal as protein works to satiate you, not to mention is perfect for after a workout! 

4.  Aim for lean meats when you order and skip the sauces and marinades.  Have it steamed to avoid any hidden cooking fats and have them lightly seasoned.  Keep in mind that your serving of meat should fit in the palm of your hand, that's big enough!

5. If you HAVE to eat pasta, ask if they offer a whole grain or vegetable noodle option.  Remember, 1 cup of COOKED pasta is approximately 200 calories so don't go overboard!  Stick to marinara sauces as they typically will have less fats and starchy carbs compared to white or pesto sauces. 

6. If you're offered a side option with your dinner, go for salads or steamed veggies (not fried!  As a matter of fact, avoid fried and breaded foods altogether!!!!)

7.  Eat slower, literally!  Put your fork down between bites and give that food a good 20 (or more) chews between mouthfuls.  It really does take about 20 minutes or so for your stomach to send the signal to your brain that you're actually full, so taking your time will allow you to become satisfied with your meal.  You won't be stuffed and uncomfortable after wolfing your plate down in record time!!!

8. You may not have noticed, but most restaurant portions are easily enough to feed two adults a hearty meal, unless of course you're at a hoity-toity downtown restaurant where you pay $50 for a tiny plate of food!  This means one of the best ideas, no matter how you order your food, is to ask your server to wrap half of your meal up before you receive it.  Alternatively, request a to-go container and portion out half of your meal yourself.  When you do this at the beginning of your meal you instantly eliminate the temptation to clean off your whole plate!

9. Of course I'd recommend you avoid drinking alcohol when working towards a weight loss goal, but I know we're all human and I don't think that's fair to anyone!  Limit your drinks to 1 or 2, and opt for heart healthy red wine, or try something like a vodka, water and lime juice.  That last one can help hydrate as long as you make sure it's regular water, not soda water.  Don't forget to drink water in between your other beverages as well!

10. Just because you are eating out this in no way means it's time to throw your food journal out the window!  Keep it with you and record what you eat.  Don't get out of control!

I hope you can use all of these little tips to keep you on that path to weight loss.  They've saved me more times than I can count!!!


Please feel free to contact me with ANY questions!  I look forward to hearing from you.

If you have any of your own tips you'd like to share, please do so in the comments below!


Yours in eating responsibly,
Jenn
www.oceancitymobilefitness.com