5 Tips for fitting in Exercise as a Busy Mom
Becoming a mom means your entire life and body undergo a lot of changes. Fitting in exercise during pregnancy, postpartum and beyond into motherhood will probably look different than any other phase of your life.
Photography by Jenn Pagnucco
Becoming a mom means your entire life and body undergo a lot of changes. Fitting in exercise during pregnancy, postpartum and beyond into motherhood will probably look different than any other phase of your life. Instead of feeling frustrated with the changes or giving up on your exercise routine all together, try these 5 tips to make exercising easier as a mom.
You don’t need a full hour to get a good workout in.
Finding time to exercise as a parent is not easy. Luckily, you don’t need a full hour (or even 30 minutes) to get a great workout in. At Core Love, we work with busy moms and parents so every workout we create can be adjusted to take between 5-45 minutes. Sometimes our members even break the workout up and complete it in 10 minute chunks throughout the day. Adjusting your expectations about how long workouts need to be is often the biggest game changer when it comes to fitting in workouts as a mom. (Want some short core workouts designed specifically for a mother’s body? Grab them free at www.corelove.ca/resources).
Photography by Jenn Pagnucco
Keep your gear near.
You don’t need much to get a great workout at home. A few bands and weights or heavy household items can do the trick. Having a dedicated workout space in your home might work well but for many busy moms, keeping their exercise gear close makes it easier to get a workout done. Consider keeping some bands and weights in your kitchen or living room. Some squats while you wait for food to cook or glute bridges while you play on the floor with your baby are easy ways to get more movement in without taking much time.
Skip the workout clothes.
Changing into workout clothes and shoes takes valuable minutes that you might not have as a mom. The truth is, you don’t need special workout clothes or even shoes to workout! Working out in bare feet can actually be great for your body (and your pelvic floor!). Skip the extra step and just start moving in whatever you are wearing.
Photography by Jenn Pagnucco
Fuel your exercise.
If you haven’t eaten enough food, you won’t have the energy to exercise. In those early months and years of motherhood, many moms get through the day on caffeine and maybe some kids leftovers. No wonder we don’t feel motivated to burn energy with exercise! Do your best to eat full meals with a mix of protein, carbs, fiber and some fat so that you actually have the energy to move your body.
Have a BAM (Bare A** Minimum)
At Core Love, we know you are busy and giving so much of yourself to care for your family. But we want to remind you that YOU and your care are important too. Everyone deserves a BAM (Bare A** minimum) level of self care. Whether that is 5 minutes a day or 2 workouts a week, think about what your BAM is for this season of life, and then do your best to make sure you get it.
6) **Bonus tip: Have a plan or a program to follow. Having a pre-planned program to follow means you aren’t wasting time on YouTube or Social Media searching for free workouts when you could actually be getting your exercise in! Pregnancy, birth and postpartum bring a lot of changes to your core, pelvic floor and hormonal system. Other changes like diastasis recti, prolapse, leaking and pelvic pain might mean that the workouts you did pre-pregnancy are not the best exercises for this new version of your body. Following a program designed specifically for mothers’ saves valuable brain space and gives you the confidence that the workout you are doing is safe and effective for your body as a mother.
Lastly, be kind to yourself. Know that this phase of life is one of the most demanding and challenging that you will go through. The better care you can give yourself during this phase, the better you will feel. And you deserve to feel amazing.
Kaye Burrows
Core Love Fitness
10 Tips to Get the Most Out of Your Pharmacy Experience
You are the most important person when it comes to your health. The right health care professionals understand this and will help in any way they can to ease your concerns and ensure your experience is positive.
You are the most important person when it comes to your health. The right health care professionals understand this and will help in any way they can to ease your concerns and ensure your experience is positive.
When taking care of yourself or a loved one, there are a number of simple steps that you can take to make sure that you are getting the most out of your pharmacy experience.
Here it is, 10 Tips to Get the Most Out of Your Pharmacy Experience
1. Make your pharmacist your most reliable source for information about medications. Pharmacists are truly medication experts – no other health professional possesses the unique body of knowledge that pharmacists draw upon to monitor and manage drug therapy.
2. Take medications as prescribed. Most medicines must be taken exactly as directed by your pharmacist for them to have the proper effect. Be sure that you understand all instructions before you take your medicine, and if you notice side effects or feel sick from taking the medicine, call your pharmacist for advice.
3. Let your pharmacist know if you find it hard to remember to take your medications. Some medicines have complicated directions, and we all have had times when we forget to take our prescriptions as directed. Talk to your pharmacist if you find this happening. They can give you helpful advice on how to stick to your medication plan.
4. Talk to your pharmacist! It's never too late to ask your pharmacist a question. Even if you don't think of one until you get home, you can still call the pharmacist for advice. If your provider suggests a course of treatment you don’t feel comfortable with, inquire about other potential treatment options. Don’t be afraid to ask more questions. If you’ve asked a question and still don’t understand, don’t be afraid to ask again.
5. Ask for a list of your medications. Even better, ask for a one-on-one medication consultation. Most patients who take a prescription medication regularly will benefit from a medication review, they’re not just for those with complex medical conditions. Studies repeatedly show that regular medication reviews result in better health outcomes. If you are taking a medication on a long-term basis review your medication(s) annually with a pharmacist.
6. Get advice before you mix prescription or non-prescription medicines or herbal/natural products. There can be significant or dangerous interactions between prescription, non-prescription and herbal products. Interactions are not restricted to just mixing prescription medications either, interactions can also occur with common foods.
7. Ask for privacy. All pharmacies should have readily available private consultation rooms to meet with you one-on-one where you can talk without interruption and should be encouraged to ask questions.
8. Find out how you can order your refills to avoid interruption. Many pharmacies offer online refill requests and can send you a text when they’re ready for pick up. If you need more refills, in some cases your pharmacist may be able to authorize a refill of your prescription but in other cases your doctor will need to be contacted.
9. Ask the pharmacist about what else you can do to help achieve your health goals. Medication is one piece of the puzzle, there are many ways to help reach your goals. Many pharmacists incorporate lifestyle-modification patient care into their practice and can offer patients information, guidance, and counseling regarding lifestyle changes that can help manage their medical conditions in addition to prescription therapy.
10. Staying with one pharmacist and pharmacy is the best way for you and your pharmacist to keep track of your care. Your prescription records and history are maintained in the pharmacy where the medications are filled, which means your pharmacist can better understand your prescription history and identify possible drug interactions or allergies with any new prescriptions that you fill at that pharmacy.
Developing a strong relationship with a pharmacist you trust can transform your health. Make the most of your relationship by learning about and taking advantage of some of the many clinical services pharmacies now offer. If you’re interested in learning about the services at Bearspaw Pharmacy, please visit our website and check out our patient portal at bearspawpharmacy.ca.
Submission By: Kim Henke
Email hello@bearspawpharmacy.ca
Website https://www.bearspawpharmacy.ca/
Safety - But why would I do that?
The amount of small, medium, and even large business owners that do not have a clue on the repercussions of not implementing basic safety in their workplace is scary.
The amount of small, medium, and even large business owners that do not have a clue on the repercussions of not implementing basic safety in their workplace is scary. For some yes it may be a slap on the wrist (which may only happen since we are in Alberta) but for some it could mean jail time and/or large fines. Sure, Safety isn’t just for owners, it’s for workers too but the owners are the ones who pay longer term with larger penalties.
Which is where my passion and come drive in.
If I wanted to go work for the extremely large companies, I could and have. But what about the small to medium size companies who’ve maybe never been taught some basic and, potentially life saving, safety skills?
It’s simple for me – sharing is caring. Isn’t that what we teach our kids? I want to share what I’ve learned through experience. I want my audience to know they aren’t alone. Through my business is where you’ll get to know how you and your coworkers, employees and even subcontractors (if applicable) will get to know the basic requirements.
You don’t live in Alberta? No problem. Each province has their own OHS Legislation – its not rocket science. Sure, it’s a skill to learn but with the right coach and mentor, its less scary and more powerful.
Nelson Mandela said it right: “Education is the most powerful weapon which you can use to change the world”.
Each of us has our passion, have our business, have our knowledge – I want to share. I get a joy out of sharing. The joy really comes real when I get to visit my clients and I see them make the change. The change to improve and make themselves understand the law. OHS (Occupational Health and Safety) Handbook which is a minimum requirement in Alberta can be a scary thing. Business owners need to know it though. I can teach you and your team the parts that apply to your business, so you don’t have to sit there and rehearse it like a sacred book (even though it is a sacred book)
Submission By: Ashley Budde
Full Throttle Safety
When you’re a busy entrepreneur juggling work and family life, it can be overwhelming to add holiday shopping into the mix.