Two New Hot Mamas!

I am working with two new Hot Mamas this week, Devra and Sarah. Both are mothers that are looking to get back into shape.

I met with them for the first time on Thursday, May 22 at City Fitness Gym in Cleveland Park to conduct a fitness assessment. This is the first step in any personal training relationship. The fitness assessment starts off with us discussing each of their individual health histories (both are very healthy) and their long- and short-term fitness goals.

Then we moved on the the actual physical assessments which include:
A posture assessment on the treadmill
An over head squat (another posture assessment)
The pushup test
The situp test
Flexibility tests
The step test (for cardiovascular endurance)
and anatomical site measurements.

Everything went very well and they were still smiling when they left.

We are going to meet twice a week from now on. Check back to see how these Hot Mamas are doing and what they are doing to acheive their fitness goals!

You can follow their progress and cheer them on at Loser Moms!

Yoga Pose of the Week-Pigeon

There is another pose that I would suggest doing every day during your pregnancy. (Actually I would suggest doing this pose every day for ever.) It is a wonderful pose for opening the hips. It also helps to alleviate or prevent those nasty sciatica pains.

To get into the pose:
1) Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders. Slide your right knee forward to the back of your right wrist; at the same time bring your right shin across your body on the floor. The outside of your right shin will now rest on the floor.

2) Slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock towards the floor. Place a blanket or pillow under the right buttock to stabilize the hips and keep them even. Push the left hip forward and the right hip back.

3) Walk your hands back toward the front shin and push your fingertips firmly to the floor. Lift your torso away from the thigh. Lengthen the lower back by pressing your tailbone down and forward.

4) To go deeper or to increase the stretch in the hips, you can walk your hands forward to extend the arms and rest your head on the mat or cross the arms to rest the your head on your forearms.

5) Hold the pose for as long as you feel comfortable, then switch sides.

Yoga Pose of the Week-Malasana

We all know that it is very beneficial for mothers to practice yoga during pregnancy. If you only had time to do one pose every day, you should do Malasana or Garland Pose. This wonderful, yet challenging pose helps to open the hips while strengthening the legs. This is also a good way to pick things up from the floor or reach lower cabinets after a C-Section.

To get into the pose:
1) Stand with your feet about mat width apart with the toes turned out.

2) Lower into a squat. Make sure that your heels stay in contact with the floor. If that is not possible, place a blanket or folded mat under the heels.

3) Try to maintain a straight spine by rolling the shoulders back.

4) To go deeper or to increase the stretch in the hips, push your arms against your thighs while pushing your thighs back against your arms.

5) Hold the pose for as long as you feel comfortable, working up to one minute.

6) To release, inhale and straighten the legs.

10 Amazing Benefits of Prenatal Bellydance

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The Hot Mama Fitness Studio will offer BirthDiva Pre-Natal Bellydance starting in June. Why would you want to bellydance during your pregnancy? Our instructor, Shayla, tells us why:

1. Bellydancing makes moms feel great about their bodies. You will learn to appreciate your curves and build your self-esteem.
2. Bellydancing can improve your flexibility.
3. Bellydancing can help ease the discomforts of pregnancy and labor.
4. Bellydancing can give you the endurance that you need for labor.
5. Bellydancing can tone and strengthen your leg muscles to prevent fatigue in while pushing.
6. Bellydancing can help encourage your baby to descend in labor.
7. Bellydancing is the perfect way to tap into your feminine energy.
8. Bellydancing can improve your core strength which will increase your balance.
9. Bellydancing can calm an active baby in the womb.
10. Bellydancing is FUN!

Sign up for classes now at www.hotmamafitnessstudio.com. We will see you at class!

Shaylah is a mother of four and the owner of BirthDiva, LLC. She offers natural childbirth classes (Bradley Method®), birth and postpartum doula services, and prenatal bellydance classes in the DC metropolitan areas. She can be reached at www.BirthDiva.com or 202-271-3240 .

Vionna’s Top Ten Reasons to Exercise During Your Pregnancy

1) You will lower your risk of pregnancy-induced hypertension and gestational diabetes.

2) You will increase your upper body strength so you will be able to carry the baby, the car seat, the stroller, that cute baby bag your best friend bought you……

3) You are less likely to experience urinary incontinence and abdominal separation.

4) Exercise helps to reduce many of the discomforts of pregnancy including cramps, back pain, fatigue, nausea, varicose veins, swelling, and cramping.

5) Maternal weight gain and fat accumulation is reduced.

6) You can continue to improve your cardiovascular fitness, muscular strength and endurance.

7) Your energy levels will be much higher than non-exercising expectant mothers.

8) You will be able to maintain good posture and a positive body image.

9) You can meet other expectant mothers in pre-natal fitness classes.

10) You are likely to have an easier, shorter and less complicated
labor.

Massage Throughout Your Pregnancy

For many of us a massage may only seem like a luxury, but when you are pregnant it often becomes a necessity. But still many people put it off until the last minute. While research shows that massage therapy can help women to have shorter more comfortable labors and quicker recoveries, a one-time session will not bring about the same benefits as multiple sessions throughout your pregnancy.
It is difficult to maintain balance during pregnancy. It seems like if it is not your hormones it is your ligaments. Massage can help to maintain posture, hormone levels and fluid levels in the body. It also can help to keep your organs functioning better.
While there are massage therapists that prefer to not work during the 1st trimester, there is no evidence to support that it should be avoided. But even with that caveat many women may not want to be massaged during this time. Frequent urination, morning sickness, breast tenderness and dizziness may make a full hour session uncomfortable. Your therapist can work with you to create a shorter session designed for stress and fatigue relief. Massage in the first trimester may also allow you a time to focus on yourself at the start of this new journey.
Massage during the second trimester is like “preventative maintenance” for what is to come. Your morning sickness is probably over, but your body is just beginning to shift. Massage can help to encourage deeper breathing and help alleviate back pain. You may find that constipation and/or heartburn are becoming an issue during this time. Massage can also help improve digestion.
During the third trimester massage will help to prepare the body for labor. It will help alleviate the pain caused by joint separation or ligament pain. Stress levels rise during the third trimester as it finally sinks in that you will have the baby and soon. Massage can help you relax and as in the first trimester give you time to focus on just yourself.
If you have a doula she will most likely perform some sort of labor massage to help with pain management and stress. If you do not have a doula taking a series of childbirth education classes and/or a workshop in labor massage for couples might not be a bad idea.
Massage therapy can be a wonderful compliment to a healthy pregnancy. If you have any questions about whether massage during pregnancy is appropriate for you, ask your birth care provider.

Janet Brown, LMT is the owner of Integrative Health Massage Therapy. She is the mother of a wonderful little boy who is her inspiration for her work. She is trained in pregnancy and fertility massage. She offers workshops in Pain Management for Labor and Infant Massage Classes.
http://jbrownlmt.bravehost.com

Zen Mama Classes Starting

New Zen Mama Pre-Natal Yoga Classes will be starting in March in Bethesda!

For more information go to http://www.fitindc.com/zen_mama.php

If you would like to start a class in your neighborhood, please email us at info@fitindc.com.