• Adoption
• Behaviour
• Blog
• Business Feature
• Development
• Education
• Fitness
• Financial Planning
• Health & Medical
• Just for Mom
• Nutrition
• Prenatal
• Product Reviews
• Q & A
• Safety
• Shopping
• Stories
• Toys

Come on Baby! Wanna Dance?
By Lara Leontowich
as printed in the Fall 2008 issue of Island Child

Sarah Taylor preferred the meringue, squealing with joy when the rhythmic music started up. Felix Droste definitely liked the salsa best, his smile growing as he gibbered away. Jack Parker did not discriminate - he shook his short, chubby legs to whatever music was playing. All three were literally drooling with enthusiasm.

Baby and Mom can participate in Salsa Babies, a dance program offered by Salsa Babies and Salsa Tots on Vancouver Island. It is a fun dance class tailored to mothers with babies who want to stay in shape and bond with baby. In addition to the physical and developmental benefits to the babies, the psychological benefits of Salsa Babies are tremendous for new moms. 

The up-beat music combined with social and exercise components of the Salsa Babies class, aid tremendously in boosting spirits and helping to overcome any “baby-blues” mothers may be experiencing. As well, midwives and childbirth educators believe that babywearing in general helps relax new mothers, promotes bonding, and reduces post-partum depression. New mothers often need to find a reason to get out of the house in order to feel sane at times. Most parents do find time to engage their babies in various programs, but they also need to take care of themselves in order to feel good and be the best possible parent to their child.

The Salsa Babies dance class consists of a 45-minute class which starts and ends with stretching and advances through dances that include the Cuban salsa, Dominican bachata, and meringue. Moms’ feet will move swiftly to the sensual beats as new steps are learned, and babies will coo and shake their rattles to the Latin beat - all levels of experience are welcome at Salsa Babies.

For walking toddlers, Salsa Tot is the perfect fit! This 45-minute class features original tropical songs to which toddlers learn simple actions and dance steps. Salsa Tots combines movement, song, and play, all set to lively music that parents can also enjoy. Salsa Tots also includes Spanish vocabulary, thus introducing new language skills for toddlers. 

Both classes are a great opportunity for moms who have always wanted to dance but could never convince their husbands to join them - or never had the time. Since babies as young as six to eight weeks are welcome, cultivating a love of music and dance early in life provides an excellent introduction to other healthy physical activities.

Bootcamp Boogie
By Hayley Picard
as printed in the Summer 2008 Island Child

I am a huge fan of the popular bootcamp style fitness classes. The intensity of the workout and the aggressive nature of the instructor motivates me to work my hardest to gain even the smallest amount of praise from them. I love being pushed to my physical limit...these classes work for me. But they do not work for everyone.

A bootcamp fitness class is meant for women and men who are already active and searching for a way to take their fitness to the next level. These classes are not designed for postnatal women who have been inactive since their labour, men or women recovering or in rehabilitation of an existing injury, or people who have not been exercising on a regular basis. Why?

Participants with a lower level of cardio endurance or muscle strength have a tendency to injure themselves more easily than their fitter counterparts and it can make for a frustrating fitness experience. It is suggested that you attend a regular fitness class (i.e. spin, aerobics, step, kickboxing, etc.) for a few weeks prior to attending a bootcamp class to build body strength and prepare mentally for a more demanding class. It will make bootcamp more enjoyable for you and lessen your chances of injury.

There are a variety of bootcamp classes to choose from on the island; from the hard-core Cardio Core franchise, ladies only, indoor and outdoor, to mom and baby classes for active postnatal women. Whichever you choose, they will likely demand a commitment of two to three days each week for four weeks which can give participants visual results quickly. So ensure you hydrate and stretch well, and get your bootcamp boogie on!

Buggy Bootcamp
by Darcy Smith
as printed in the Winter 2007 issue of Island Child


After having my son Calvin I was looking for ways to meet other moms, get back my pre-pregnancy shape and get out of the house. Buggy Bootcamp allowed me to do all three at the same time.

Rain or shine, we meet at a different location each week with our babies bundled up in their strollers. We walk up hills, we squat, we stretch, we do push-ups and bicep curls, we get fresh air, we chat about mom stuff and sometimes we stop for lunch! The Buggy Bootcamp leader is Karen Godin, owner and operator of Full Balance Fitness. She is encouraging and inspiring, while making the class a challenge for any fitness level. As a mother of two herself, Karen understands that babies are unpredictable and incorporates tending to our little ones needs into the class.

The Core of the Trouble
by Haley Picard
as printed in the Winter 2007 issue of Island Child


In general, pregnant women are not well informed when it comes to the importance of having a strong core and pelvic floor prior to giving birth. By strengthening the abdominal core muscles while pregnant, expectant mothers will stand taller, have less chance of developing back problems and will have more strength for pushing while in labour. A strong pelvic floor can also enable a quicker recovery after giving birth, something all women hope for.

But for those of us who did not know about all this before we had our babies...what then? After giving birth we realize our bladder control is not what it used to be, our abdominal core muscles are lax and weak and we may still be suffering from mild back discomfort. What fun! Do not worry though because there is something you can do. 

After ensuring you are healthy and ready to start back into a fitness regime, research exercise classes in your area that specialize in postnatal women and who are focused on rebuilding your core-mind connection, for that is what has been tampered with. Our brains have lost the ability to tell our core muscles to contract and keep us tall, lift our pelvic floor when we need to use the washroom and stabilize our lower back muscles. 

Even thirty minutes one day a week, can make tremendous improvements in your core and pelvic floor strength which will in turn positively affect your posture and self confidence. Get to the core of the trouble and focus on your “mummy tummy” through targeted core strengthening classes.

Pregnant? Be Fit 4 Two!
By Haley Picard
as printed in the Fall 2007 issue of Island Child

Being pregnant is no longer viewed as a time for women to sit at home, eat bon-bons in seclusion and put their feet up. Women now embrace their pregnancies, glory in its beauty and get in kick-butt shape while “expecting”! Being active throughout your pregnancy is important for you and your baby. Here are a few things that you may not have known about being fit for two.

Firstly, women of any fitness level can begin exercising in any trimester of their pregnancies, just check with your health care provider first. There are an amazing number of options available to you including prenatal cardio, aqua-fit and yoga classes, to name a few. All of these forms of exercise have physical, emotional and psychological benefits, so look around and try something that sounds like fun! 

Secondly, research has shown that there are more risks to NOT participating in exercise activities during pregnancy, such as loss of muscular and cardiovascular fitness, higher risk of gestational diabetes, pregnancy induced hypertension and excessive maternal weight gain. The benefits to mom are numerous but include improved circulation, controlling maternal weight gain, better posture, improved core strength, facilitation of labour and it increases postpartum recovery.

Thirdly, baby likes it too! Research also shows that babies of exercising mothers tolerate labour contractions much better than sedentary expectant mothers. So you can help lower your babe’s stress level at an early age.

Finally, we are social creatures and group prenatal fitness classes encourage women to share stories, compare pregnancies and revel in our growing bodies. It is our reclamation of sisterhood! So get out and get fit for two.

Hayley Picard is the owner of Fit 4 Two Pre and Postnatal Fitness – VIS. To learn more about her group fitness classes visit www.fit4two.ca.

Yoga helps me calm down and pay more attention at school”, knows Tristan (7) after a year of Kid Yoga, and Veronica (9) likes to try out many exercises without having to fear that she won’t do as well as the others, or that she will be made fun of. 

The children Yoga classes include lots of movement, imaginative play and games, and an introduction to relaxation and proper breathing techniques. The increased oxygen flow to the cells and the brain can improve the body’s overall health and can result in better memory and concentration. Yoga may also improve the general posture of the child and the increased body awareness helps to express emotions and create self-esteem. When the body is moving flexibly, calmly and strongly, the mental and emotional knots begin to untangle. Outer balance creates harmony within. 

The gentle stretches lengthen muscles and encourage flexibility in the joints, which complements other activities and sports where muscles are shortened through strength building and where joints may be stressed by sudden movements. Children’s bodies are constantly changing as they grow. Yoga can help them to develop and maintain an awareness of their bodies as they move through these changes. This can be particularly beneficial at the onset of puberty, when the body is often seen as a hostile, awkward vessel, out of control. 

While bodies grow, it is important not to overstretch muscles and ligaments, as this can damage the still tender joints. Rigorous practice of the classical postures is traditionally not recommended before the age of 12 and deep stretching in the very young should be avoided. While students are watched closely to avoid any harmful situations, joyful exploration and celebration of our most sacred asset - our body - is encouraged. 
Small children live in a magical realm of open connection with their surroundings. At 8 to 9 years of age, they begin to lose parts of this paradise. Children might suddenly become aware of more negative concepts such as unfairness, death, loneliness and boredom. At this age, they seem to be especially receptive to basic spiritual concepts. It always amazes me how the children long to talk about life and death and dreams and how to make them come true. Yoga offers a wonderful non-religious approach to spirituality. It certainly does not impede or contradict, but complements any religion.

Being A Fit Mom
By Joelle Miller, Personal Trainer
as printed in the October/November 2006 issue of Island Child

Lack of sleep, dirty diapers, the constant anxiety of learning how to be a Mom. Of course, this barely touches on what we go through daily as we learn the role of motherhood and get to know our little ones. The last thing most new mom’s want to think of is working out or making time for it. You are exhausted, and there are not enough hours in the day. Trust me, I know better than anyone and I am a Fitness Trainer with a 22 month old. The best thing I did for myself was get back into training clients and teaching Pilates classes a month after I had my daughter. Crazy huh?? Well, yes, it was my profession and I had to get back out there. However, I realize now that it saved me. Not just physically, but mentally.

The number one excuse I hear for a client’s lack of exercise is “I just don’t have the time”. Ok, who does, right? Especially when you are a new mom. So much to learn, so little time to sleep, the day just flies by and you wonder what happened, where did the day go? Right now you are thinking, “this gal is crazy!!” How do I fit exercise into my schedule and why should I? Exercise should not just be for the obvious, which is health and weight loss, but we forget the importance of exercise and how it affects our mental well-being. This can show up in many forms and is different for everyone. But at the end of the day, as new parents, we can all benefit from a little exercise and clearing our mind. 

We get so caught up in the moment and the newness of learning to be a mom that we forget about ourselves in the process. There is nothing wrong with having a little ME time. I like to call it a rebooting of the mind. Give yourself a break and those around you a break. You only need a good 30 minutes 2-3 times per week to make a change and see the benefits working out even a little can have. Clear your mind and freshen up your attitude. Getting the blood pumping boosts energy levels, increases self-esteem and the added benefit: promotes good health and weight loss. 
Ideas From a Fitness Trainer:

1. Find a fitness regimen that is realistic for you. Many dread exercise because they have not found a form of exercise they enjoy. Go for a walk or a run, find a Yoga or Pilates studio where you can pay by the class, look into Outdoor Boot Camp Classes. There are programs for everyone and every lifestyle. Do some research and find a form of workout suits you best.

2. Get out of the house! We all have the best intentions and want to workout at home, but in the end, you have not escaped the very reason you need to workout. Separate yourself from your everyday routine. You do not have to have a gym membership to benefit from exercise. 

3. Create a space at home. Now, I do know there are some that do have the discipline to workout at home. If this is the case, create a room or space that you can get away to for at least 30 minutes to one hour. Again, this is all the time you need to get a good workout in. Check out my Remote Fitness Training Program. This is a great program for those that want to workout at home. Receive a monthly workout program, nutrition journals and consultations via email and phone, straight from a Personal Trainer. Check out www.powerzonepilates.com for more information. 

Remember this if nothing else, you are at your best when you are happy with yourself. Exercise is one of the best ways to gain confidence and rid yourself of stress. When you are stress-free, the household is stress-free. Let’s face it, we kind of set the tone of the home whether we realize it or not. Be a role-model for your little ones. A healthy household is a happy household!