Archives for posts with tag: postnatal

FIT MOMS & KIDS Bootcamp begins next Wednesday!
Register today!

Ladies without kids are welcome too!
Come get fit, stronger and healthier outdoors for the month of August.

Take advantage of our very affordable FIT PASS for $100 which allows you to attend all of our classes (morning and evening).

Our classes are intense but can be modified for those that have injuries, limitations or are just starting out. We are certified, insured and trained to deal with every type of population.


No matter your what your fitness level is you will surely see results. Lose inches, burn calories and get stronger!!

Get ‪#‎strongereveryday‬ with our classes!


Think about this.  Your body has been going through a lot of changes in the past 9 months.  Some that are beautiful and some that are not as pleasant.  You grow, get back pain, throw up every day for the entire pregnancy, kicked in the ribs and pelvis, the urge to pee as soon as you stand up, can’t find a comfortable position when sleeping, etc, etc.  The list goes on.  And then boom, you’re in labour.  Contractions, water breaking, extreme pain (that is not comparable to anything we deal with on a regular basis) and if complications arise perhaps some form of medical intervention.  Once all of that is done you have this beautiful baby in your arms  that ends up becoming your entire world.  You are now responsible for raising a human being.  It is the most selfless role you will encounter while you are on this planet and everything you do from here on is for them.

So why are women so obsessed with getting their pre-baby body back so quickly after giving birth?  I expect for reasons like this.  Stories that show us that a celebrity or super model was back in their size 0 clothing 2 months after giving birth (or sometimes less).  Of course we want to feel good about ourselves again because we’re covered in poop, pee and spit-up for a good portion of our day but there are less strenuous ways to feel good about yourself post-baby that don’t involve heading to a gym for 3 hours every day (like getting your nails or hair done, reading a book, sitting in silence enjoying a cup of tea, etc). For most of us this isn’t realistic.  We don’t have that luxury.  And even if we did, wouldn’t you want to spend as much time with your child as possible instead of paying a nanny to watch your child just so you can spend hours in a gym to lose your weight as quickly as possible? Weight loss should not be done quickly.  It is a process and when done correctly, will take time.  You need patience and organization skills.  There are ways to fit it in multiple times a day without having to be out of the house for 3 hours at a time.  Do any body weight exercise like squats or push-ups (perhaps utilizing the stairs to modify) while your child is napping.  And then perhaps join a fitness class at night when your spouse is home so you can get out and socialize with adults.  Your sanity is valuable too.

Now, you’re probably asking, so when can I start a workout routine?   I advise my clients to wait until 6 weeks post delivery to ensure they have had their checkup with their doctor.  Always go by what our doctor says.  As a fitness professional I need to ensure my clients are safe.  You don’t want to pop a stitch, promote excessive bleeding or start doing something strenuous that your body isn’t used to which could cause more harm.  Walking is a normal human motion so that is ok to do while you wait to see your doctor but lifting weights or completing a crazy cardio circuit won’t help you get your body back quicker.  If something were to happen you would be told to wait until you’re healed which would actually prolong the time it could’ve taken you to start a real fitness program.  Don’t jump in right away.  Take it easy the first couple of weeks to ensure you don’t overdo it.  Also, keep in mind, if you don’t see results right away don’t get discouraged.  It took 9 months for your body to change (hormones, body shape, etc) so don’t expect a quick weight loss 2 months after you’ve had your baby.  Normal weight loss is about 2 lbs/week so if you’re losing more than that chances are you aren’t creating a habit and just want to see results quickly.  Change your mind frame because you’re only going to set yourself up for failure and yo-yo dieting (when you go up and down in weight trying new diets).  Every body is different and every women’s body changes in a different way post-baby.  Don’t get discouraged if your friend is losing weight faster than you.  Embrace what you were given and work with it.  Don’t fight your body to get to a certain point. It’ll all happen on it’s own when your body is ready. Check your measurements at specific times (perhaps every 8 weeks) and don’t get obsessed with the scale.  Weighing yourself everyday could result in a negative body image.  Have a phenomenal support system and surround yourself with awesome encouraging friends and family.  Gain the confidence to tell the doubters you don’t have time for their unsupportive attitude.

If you find after a while (and I mean 6-9 months) you’re struggling, seek the help of a professional for both your meal planning and workout routines.  Don’t try and get some free program off of Pinterest because chances are it was not posted by a trained professional, nor is it specific to post-natal fitness.  It takes a lot of planning to create a program for you as an individual and not 1 type of workout will work for everyone.  I for one always have a bank of options available. Take pride in your body because you only have one.


There are 3 different packages to choose from for the Fit Moms & Fit Kids classes.

Get ready for the best bootcamp you’ve ever experienced. Join Fit Moms and Kids beginning the week of February 2nd and start transforming your body!

Whether you’d like to wear your child or bring them with you to workout, you now have the option to fit your workout in with your kid in tow. I will also provide a baby octagon gate with foam tiles in case you’d like to keep them contained if they are too large to wear.

This 13 week session will get you through the winter months and in the greatest shape ever. You will feel stronger and energized by the end of the session. Let’s instill the values of a healthy lifestyle in our children by leading by example.

Register today!

It’s our first mission once we deliver to drop the baby weight, right? Not as easy as it sounds though. Your body took 9 months to grow so it’s going to take some time to get back to pre-baby stage. I know some of you are probably thinking, but my friend was able to fit into her skinny jeans 1 month after delivering. Hate these people right? Keep in mind that everybody started out at different sizes pre-baby and everyone’s bodies changed in different ways while pregnant. So it’s natural for some women to drop the weight quickly while for others it may take a bit longer.

So how do you start getting in shape anyways? First, you need to wait 6 weeks post-delivery. Only until you have had this checkup with your OB can you start working out (as long as they have given you the green light to do so). Second, start walking. If you try and exercise by doing something that’s unattainable, chances are you will not stick with it. For example, if you were not taking part in any type of exercise pre-baby, don’t jump into a high intensity bootcamp class as your first type of exercise post-baby. Just as it took time for your body to grow, the same applies for your exercise routine. Start slow by walking and build on each week. Try to increase the amount of time you’re walking for or the pace at which you walk. And set goals for yourself. Ex. Today I walked for 20 minutes, and by the end of next week I am going to increase my walking time to 25 minutes instead of, today I walked for 20 minutes and by next week I’m going to run 5K. Setting small attainable goals are more realistic. If your ultimate goal is to run a 5K then you need to build to get there. Marathon runners didn’t just decide one day that they were going to run 5K and just did it. They built up to it too and eventually worked their way up to running a full marathon.

Once you have started back with a routine and maintained it, you can then start thinking about joining some local fitness classes or the gym. Many community centres offer baby sitting on site so this may be an option for you. Another option is to enroll in a mom and baby fitness class. There are many types of these class formats being offered in every area. It is one of the fastest growing trends and acts as a social group for all mommies in your area. You’re doing something for you while getting baby out to interact and bond in a fun and healthy way. After all, if you introduce activities and sports to your children at a young age, chances are they will beat the obesity odds. Not only will this help them with time management and organizational skills, but it will make them think that exercising is second nature and not a chore. Also, if they see you partaking in a fitness routine or suggesting a family hike instead of playing board games indoors, you are acting as a role model for them and showing that you are not lazy which will be more impactful on them as they grow up. Starting or maintaining a healthy lifestyle will help enhance your outlook on life and how long you live. You only have 1 body so take extra good care of it.

Have a fit day!

Alexis Gradini Advanced Diploma FLMP, CSEP-CPT, CanFitPro-FIS, CPR, First-Aid
Twitter: @TrainFizzique
Facebook Page: Fizzique Personal Training


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