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

30 Minute Workouts #3

Here are numbers 6 and 7 in my quest to find great 30 minute workouts online (you can find the first two posts here and here): 

Outside Online's 30 Minute Workout  - This workout is actually by a Vancouver-based trainer named Shaun Karp.  He's developed fitness programs for NHL players!
Makeover Fitness's 30min Upper Body Workout - This one includes your stretches at the end.  Pick a weight that is challenging to complete the last few reps with.

Remember, if you're unsure of how to complete these exercises be sure to consult a personal trainer or gym attendant.

Have a happy Halloween everyone!  Stay tuned all weekend for more tips to keep you in check :)

Jenn
www.oceancitymobilefitness.com

Feeling Lost in the Gym?

As a personal trainer who spends a lot of time at a ladies-only facility, I'm often asked questions about what one should do at the gym if they haven't followed a workout program before.  About 95% of the time I'm in the middle of a training session, so without disrupting my appointment with my client I offer a few basic tips:

1. Most of these gals don't come in more than 3 times a week, so I advised them to space a day in between each session and do a full body workout each time.

2. Focus on targeting each area of the body:

• Arms & Upper Body (Pecs, Lats, Traps, Rhomboids, Deltoids, Rotator Cuffs, Biceps & Triceps)
• Lower (Quads, Gluts, Hamstrings, Hip Abductors & Adductors, Calves)
• Core (Rectus Abdominis, Internal & External Obliques, TVA, Erector Spinae)

3. If you're not sure which exercises will target which body parts, take a look at the machines around you.  Most will have a small diagram pointing to their target areas and will even explain how to use them properly.

4. When possible, do exercises that will target more than 1 muscle group at a time (compound exercises!) as this will save time.  Doing a chest press will work your chest, fronts of your shoulders and triceps.  A leg press will work your quads, gluts, hamstrings and calves.

5.  Keep your core engaged while performing ALL exercises.  This does NOT mean sucking it in like Hasselhoff in his Baywatch years. Here's a quick way to cue your core that I use with my clients:  take a slow deep inhale and stick your tummy out as far as possible.  Now exhale VERY slowly while pulling your tummy in at the same time.  Be sure to exhale until there's not an iota of air left in your lungs. Once you've finally completely exhaled, your whole core should feel completely solid.  Now, keep that solid core and continue to breath.  Make sure to do this during EVERY exercise!

6. I prefer having my clients work with free weights and their own body weight when they exercise.  This challenges their stability and their core (see above), as well as their hand/eye co-ordination.  This doesn't mean free weights are right for you, though.  Start on machines if you're not confident with free weights as posture is extremely important.  (this is why seeing an experienced personal trainer - even if for only 1 or 2 sessions - is a fantastic investment in your workout career as it will give you so many more options in the gym!)

7. If you aren't sure if you're doing an exercise right or if you don't know how a specific machine works, grab a staff member (or a personal trainer who isn't with a client) to correct you if needed.  These guys should be more than happy to help you.

8.  When you start using resistance machines or weights at the gym, don't just mindlessly use your piece of equipment until you're bored with it and then move on.  Write the exercises down that you'll be performing.  Here's my free workout card so you can record what you do and keep track of your progress.

9. What are your goals?  Are you trying to create muscle tone, build strength, or lose weight?  If you're trying to lose weight, typically keeping your repetitions around 15-20 will burn fat.  8-12 reps will help you get those nice shapely arms, and 2-8 will give you strength.  Regardless of what your goals are, be sure to use an appropriate weight.  If you can complete your reps with ease, bump those weights up!  Your last few reps should be a challenge.  Alternatively, make sure you can complete the amount of reps for your goals!  

10.  I've saved the best tip for last!  The absolutely most asked question is of course, "when should I do my cardio?"  Again, this depends on your goals and the amount of time you have at the gym.  If you have less time, then incorporate cardio intervals into your weight routine.  By now you know I LOOOVE interval training.  No matter what your goals are you'll see maximum benefits by mixing up your cardio and weight training. Do your cardio in between sets of exercises.  Perform your cardio in 45second to 2minute intervals to get your heart rate up.  If you have a bit more time to spare, you like to focus on your weights separately from your cardio and your goal is to lose weight then I would suggest doing it first.  You won't be as fatigued as you could be after your workout and you can maintain your pace in the "fat burning zone" a little easier.  If you want strength or size improvements I would definitely choose intervals or finish your workout session with your cardio.

I hope all this information helps you when you're trying to find your way in the gym.  Always start your workouts with a 5-10minute warm-up including dynamic stretching (stretching with movement).  Finish EVERY workout with a cool down and stretch.  There's so much more to training compared to what I've listed here, but this will give you a great start.  When you're feeling more confident or you want to change your routine up, set up a free consultation today!

Thanks for taking the time to read my blog.  Helping people reach their goals really is a passion of mine and I hope that I can help at least a few of you along the way!

Yours in exercising safely and effectively,
Jenn
www.oceancitymobilefitness.com

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