Print your 2-week trial pass today.  If you live in Saskatoon, we encourage you to print your free trial pass to Fitness Focus that gives you access to the Gym, Group Classes, Cardio, Tanning, Free Lockers and Towel Service.  You can see and experience everything else we have to offer including personal training, diet and nutrition coaching, childcare, massage therapy, and much more.  Before you start your trial pass, ask our staff how to get your first month free on a membership!

Exercise will give you a sense of control of your changing body throughout pregnancy and boost your energy levels by releasing endorphins, which increases your feelings of well being. Establishing a regular fitness routine before becoming pregnant may help you maintain a consistent plan once you become pregnant, as well as when you return to exercise after having your baby. However, if you have not been active in the past, there are still many physical activities that you can safely begin now that will help you stay fit and healthy throughout your pregnancy. When you become pregnant, your exercise priorities will change to adjust to the emotional, physical and hormonal changes that occur in your body.

The Prenatal Mother

Exercising while pregnant can be beneficial to improve your posture, strength and endurance, as well as help to relieve stress and prevent excessive weight gain. Consult your doctor throughout your pregnancy regarding your physical activity level and discuss any concerns should any complications arise. If you were active before becoming pregnant, continue with your program and listen to your body by making modifications as you need them. If you were not active before becoming pregnant, begin slowly and build gradually as you become more fit.

Use the “talk test” to determine your level of intensity while performing aerobic activities; if you cannot talk during your exercise, you are working too strenuously. Pay attention to your temperature, since overheating can cause problems for your developing baby. Use fans or air conditioning while exercising and avoid over exertion on hot days outside in the sun.

To help strengthen your pelvic floor muscles, Kegel exercises can be performed throughout your pregnancy, which will help with bladder control. During your second and third trimester try core-strengthening exercises on all fours, by simply contracting and relaxing your abdominal muscles and avoid lying on your back, which decreases blood flow to your baby. Avoid rapid changes in direction and bouncing, as your joints are more lax with an increase of hormones during pregnancy. A focus on balance exercises is important as your center of gravity changes, especially during your last trimester.

During pregnancy, some effective forms of exercise include yoga stretches and Pilates movements, which use your own body weight, as well as resistance training using dumb bells and resistance bands. Using a body weight suspension training system, such as TRX, may also be useful since you can adjust the intensity of your strength training as your body and center of gravity changes. Using a TRX Suspension Trainer may also help you maintain balance for exercises such as squats.

Take action! Create a list of five positive affirmations such as “My core strength is helping me to maintain great posture and a healthy back throughout my pregnancy.”

The Postnatal Mother

If you had a Caesarean delivery, begin with light exercises, such as walking and stretching, slowly based on your comfort level. Your 6-week postpartum evaluation is an opportunity to discuss with your healthcare provider a safe reintroduction of exercise into your lifestyle. If you were active during your pregnancy and had an uncomplicated vaginal delivery, you may typically begin walking and stretching within days after giving birth. You may have a gap in your abdominals and exercises like crunches should be avoided until this gap closes, usually 4-8 weeks postpartum. You may then begin strengthening exercises such as plank, side bridge and leg lowers lying on your back, which will help you regain posture and develop core strength.

Listen to your body and slowly introduce aerobic and strength training activities that you enjoy and are familiar with. Develop a realistic plan of incorporating 30 minutes of activity three days per week. Remain flexible so you can adjust your workout intensity or length of exercise sessions with your unpredictable schedule and the added fatigue of caring for your newborn. If you are uncertain where to begin and would enjoy the company of other new parents, search for postnatal fitness classes that are led by a qualified exercise instructor.

Take action! Write down any barriers to performing your workout and make a list of how you are going to overcome these barriers.

Naturally, your main focus is going to be caring for your baby, but it is also important to look after yourself. As you remain fit, healthy and relaxed, you will be better able to care for your baby. Continuing to exercise after your baby’s birth will also help you regain your pre-pregnancy shape and fitness level more quickly. Having a focus on core exercises both during pregnancy and after birth will assist you in staying strong while giving birth and then carrying your baby afterward. The key is to listen to your body and increase your exercise intensity gradually to return to your pre-pregnancy exercise routine.

Read more at: http://www.saskatoonwellbeing.com/

Hey Saskatoon, have you already lost your New Years ambition to get to the gym?  It's really easy to get excited about starting that training program when you're just starting a new gym membership, or rejuvenating the one you have been ignoring since the summer.  Here are a few tips that can help you keep on track, permanently:

1.   Have a plan!  If you can plan ahead, your ability to stay the course will be that much better and you'll be able to avoid external stresses and time constraints.

2.   Be disciplined! Make sure you do everything from eating, planning, training and resting with consistency. Once you find your groove, anything that deviates from the routine will be your motivation to get back on track.

3.   Stay positive!  All the negative influences over a few days seem to accumulate and cause your drive to workout to completely crumble.  Leave it all behind you. Dwelling on the negative things in life, even on the way to the gym, will make you feel like turning around and going straight home. After that, you'll wind up feeling guilty that you missed your workout, and the negativity continues.

4.   Define your goal!  To simply go to the gym is not a goal. Too often you might find yourself going through the motions and not facing the challenge each day.  Choose where you want to be and what you want to achieve. Otherwise you'll never realize that you've succeeded

Fitness Focus Health & Athletic Centre

Corporate or group memberships are a great way to save money on your gym membership! It's possible your place of work already entitles you to a discounted rate at Fitness Focus; dozens of businesses and companies from around Saskatoon already have existing accounts.  Please check with us to see if your workplace has an account or see our Prices online for the current company list.

If you are interested in starting your own company or group account, you need a minimum of 5 people to qualify.  Please contact Garret at the club at garret@fitnessfocus.ca.

Fitness Focus Health & Athletic Centre

Thanks again to everybody at Saskatoon's Fine Lifestyles for their terrific job on the Winter issue of the magazine.  It's great to see such familiar faces from local Saskatoon businesses.  If you haven't had a chance to see it for yourself, you can check it out online:

http://www.finelifestyles.ca/magazineissue31

Keep you eyes peeled for the Spring issue in the months to come.

Fitness Focus Health & Athletic Centre

Its that time of year again; Fitness Focus Gift Certificates are available for anyone you might know in Saskatoon that is looking for a gym.  Gift Certificates are available for everything from Regular Memberships, Group Fitness and All Service Memberships.  Gift Certificates can also be added to existing memberships.

Please contact Fitness Focus at info@fitnessfocus.ca or at the club.

Just because it's finally nice outside doesn't mean it's time to let go of all the progess you've made from Fall through Spring.  The Group Fitness Studio is still packed with a great class lineup, so when fall rolls around again you don't have to be "that person" wishing you hadn't traded all your workouts for a patio during the summer.

It may take a little extra motivation to make that trip to the gym over the summer when you are trying to take advantade of every minute of sun we get.  Keeping your focus will result in the difference between reaching and maintaining your goals in the gym and in your overall fitness, versus starting from the bottom when the weather turns cold and you decide you've taken enough steps in the opposite direction.

Everyone gets busy during the summer months, but don't lose sight of the importance of getting at least 30 minutes of exercise per day.

Zumba, Spin, Boxercise Tabata, MetCon and much more; see The Aerobics Schedule for classes and times!

http://www.fitnessfocus.ca/schedule.aspx

If you have any questions about Fitness Focus, please contact us or stop by the club for a tour

 Fitness Focus Health & Athletic Centre - Your No Contract Gym in Saskatoon

Gift Certificates for a gym membership are the perfect gift to give anyone from the avid gym-goer or someone who is just starting their regimen.  If you know someone in Saskatoon who is looking for a gym or someone with an existing membership at Fitness Focus; Gift Certificates are always available!  Stop by Fitness Focus Health & Athletic Centre and pick up a Gift Certificate or purchase by phone today.

Weather promoting health and fitness in the workplace or sharing a passion for physical challenges with your friends; when it comes to your overall wellness, a Fitness Focus Group or Corporate Account is your most economical way to take advantage of your gym membership.  Fitness Focus offers the same flexible, no gimmick, no contract membership packages at a discounted Corporate Rate to groups of 5 people or more.

FITNESS FOCUS HEALTH & ATHLETIC CENTRE