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Fit-City Guide Talks Prenatal Fitness With Yoga Mamas

3/28/2018

Special Guest Contributor Tabitha Vallierie from Fit-City Guide

We recently sat down with Fit City Guide founder {and beautiful mama-to-be}, Tabitha Vallierie, to learn more about her growing company, her growing belly, and how pregnancy has changed her own health and fitness routines. Keep reading for the inside scoop!

What is your favourite thing about what you do for Fit City Guide?
That's actually such a hard question, because I love EVERYTHING about what we do! But if I absolutely HAD to pick, it would be getting to know the students and instructors of the studios we review- there are so many amazing fitness entrepreneurs, experts and overall fabulous "fitties" in these cities! I love getting to know the stories of these people, and understanding how fitness and fitness classes play a role in their lives. I find diving into what people are looking for so interesting because it's so different for everyone and people have different expectations of classes, studios and workouts. I also just love getting out there and supporting these incredible businesses and teachers. The network of people I've come across through doing this really is one of the most supportive ones I've experienced.

How has your fitness regime changed since becoming pregnant?
Well, I've had to tone it back and listen to my body instead of my head. I'm normally all about a big, sweaty workout and from about the middle to end of my second trimester onwards, my fitness regime has changed from hardcore spin classes, running and boxing to yoga, pilates and barre classes.

What is something that has surprised you in terms of fitness and your pregnancy?
Something that surprised me in terms of my fitness regime in my pregnancy was actually that I couldn't run all the way to the end like I thought Charlotte did in SATC (Sex and The City). After about month 5 of my pregnancy, my body physically hit a max speed. I'm sure it's different for everyone, but my body wasn't havin' it, so speed walking became a thing.

What is your best advice for a mama-to-be on how she can continuously work out throughout her pregnancy?
Stay moving - even if it's just a little bit, everyday! I've found that on days that I was too busy or feeling ill and had a very sedimentary day, I would feel worse that day and even on the following day. I would recommend trying to do anything between at least a 10-minute yoga sequence before bed to going for a walk with your partner. Whatever it is, just moving and staying limber is my biggest piece of advice.

As far as classes, I recommend mixing in prenatal yoga and pilates classes with regular barre classes. Between these three styles of fitness, you'll get a great mix of full-body cardio, be able to tone, and build flexibility with low-impact at a good pace.

What is your personal health philosophy? Has this changed since becoming pregnant?
My health philosophy (eating and working out) is all about balance and versatility. Variety is totally the spice of life and I think the more you can keep your body guessing and trying new things, the better. It's more fun this way!

What excites you most about becoming a Mama?
Loaded question! I'm the most excited to share the world with my new little buddy- it already feels like he's my mini BFF, and experience the world through his fresh, curious, pure and non-judgemental eyes. That was a lot to say in one sentence, so I think a different way to say it is that I'm the most excited about being a mama that gets to learn from him. He's going to be the best. :)

Are there any other things you do besides working out, that has helped you throughout your pregnancy?
A pregnancy pillow for sleep, a chiropractor that also does active release technique, tons of massages and lots of walking. Eating smaller meals has helped me, especially at certain growth spurt stages. "Teeny tiny snacky" meals every couple hours was the name of the game.

Fit-City Guide is a platform run by a group of people, with the intention to help others navigate the incredibly diverse fitness class scene in many major cities. Fit-City Guide seeks to offer an unbiased and authentic breakdown of the spaces and classes they visit.

The 4 Best Things To Take Away From Your Yoga Teacher Training

3/23/2018

Here at Yoga Mamas we offer two robust and unique yoga teacher trainings; The Prenatal Yoga Teacher Training and The Postnatal Yoga Teacher Training. Both programs have been specifically designed for women who want to strengthen their personal practice, expand upon their skills as a yoga teacher, or learn something new and explore alternative career paths. However past students from both programs have told us that the things they found to be most valuable about the trainings were the positive experiences that occurred off the mat and in the classroom, the things they learned that they could take with them well after the training was over.

We spoke to a Prenatal Yoga Teacher graduate and member of the Yoga Mamas' Community, Rebecca Brunette, who wrote about the top 4 things she took away from her Yoga Teacher Training at Yoga Mamas.

A Support System

Forget the typical team-building circle, where parties reluctantly share their name and favourite food in order to get to know one another; our PYTT began with a thoughtfully guided ‘Welcome Ceremony’ complete with dimmed lighting and gentle music. Women of different ages and from all over the world were joined together in this sacred space! With a nod to our female ancestors, we honoured each woman’s reason for being present. I could tell we were already embarking on a special journey as a group, rather than individuals. Over the course of the training we ladies developed a real kinship. We shared a lot of laughs and, in true teacher training fashion, the occasional tear. But, what really blew me away was that this tribe of fiercely supportive women stuck together after the training was done. A year later and we’re still reaching out for advice on class themes and music resources, while providing each other with tons of encouragement. Practicing teacher or not, everyone is keeping in touch, and this support has meant the world to me!

Resources

A common thread among the women in our training, other than a love of yoga, was an interest in health. Woman’s health, nutrition, fitness, phycology, postnatal care; everyone had some background in or curiosity for human wellbeing. It was incredible to experience prenatal yoga alongside women with expertise in so many different areas! Not only did their expertise add a lot of depth to the content I was learning, but it’s also continued to be an incredible resource for me. Since yoga is considered a wellness offering, students often ask their teachers for recommendations for alternative caregivers and specialists. It’s great to have a trusted community at your fingertips that you can refer your students to, especially one that shares an understanding of yoga. Massage therapists, Chiropractors, and Pelvic Floor Specialists all compliment a healthy yoga practice. I for one have been seeing my massage therapist on a more regular basis, which keeps me in-tune with my muscular health, not to mention extremely relaxed!

Respect & Admiration

Who really sits around contemplating the miracle that is birth? Certainly not me, and I was pregnant at the time! Up until the training, delivery seemed miles away. I had an over-simplified concept that delivering a baby would just sort of happen to me. Toss me in a yoga training that was all-things-pregnancy and boy was I surprised to find out how varied and unique the birth experience is to every woman. Some women want to deliver in the comfort of home, others wouldn’t dream of being anywhere but a trusted hospital. There are women who choose to give birth vaginally, those who prefer to book a C-Section, and those who medically have no choice. These choices are laced with emotional and psychological effects, which linger long after the ‘push’ is over; I soon developed a massive respect for each woman’s desire (and right) to choose her own birth experience.

Self Love

One of the amazing things about practicing empathy for others is that it’s difficult to do without also extending oneself the same courtesy. The Prenatal Yoga Teacher Training taught me to support, encourage, listen to, and appreciate other women, and I realized that I deserved this kind of radical love from myself! Over time — and with continued practice — I’ve learned to be kinder to myself; more patient and nurturing. To focus on positive internal speech, and to witness the wisdom of my body with wonder and awe. Most importantly I’m learning to measure my successes by way of personal growth, rather than comparing myself to any other mama. Admittedly, a competitive spirit can serve you well in other aspects of life and work, but as a prenatal yoga teacher in training, you’d best leave it at the studio door.

Sammy from Mommas Gang Reviews our Prenatal Massage

3/16/2018

At 38 weeks pregnant, Sammy Barcelos of Mommas Gang blog paid us a visit and received a 60 minute prenatal massage administered by prenatal massage therapist, Nicole McMurray, followed by a mini belly-maternity shoot. It was our absolute pleasure to be present for this momma and provide her with some T.L.C while she is in the homestretch of her pregnancy. Read more about her experience below:

I was extremely lucky to have been invited to enjoy a 60 minute prenatal massage at the beautiful Toronto Yoga Mamas studio. I am 38 weeks pregnant, in my home stretch and I couldn’t be anticipating for this day to come more than I am! As soon as I walked into the studio, I felt a sense of calm and a warm welcoming. I was offered some tea which was really nice. I may have brought my own carton of milk, haha- the only thing helping me with my heart burn at the moment…

I was booked in for a massage with Nicole McMurray. She was so kind, and patient with me. She worked on my problem areas, and for most pregnant women, it’s usually lower back aches. But I have been experiencing issues with my lower shoulder blade for quite some time.

I was presented two different types of oils: lavender and lemongrass. She mentioned that one was to relief stress and the other anxiety, and both sounded so tempting!! I was stuck on making a decision and ended up requesting both. And of course, she tended to my every need and at no time did I feel uncomfortable.

By the end of the massage I was extremely relaxed and satisfied. The space is really nice, calm, clean and filled with natural light- all of which are most definitely needed for a mama to be.

I cannot wait to go back to Toronto Yoga Mamas,- sometime most likely when my baby girl is born. I’ll be in for a postnatal massage hoping to take a break and relax, and maybe even down the road have a mother-daughter yoga day;)

My sensational massage was followed by a mini belly maternity shoot- how much more could a mama want on a mamas day off?! I went from feeling overwhelmed by pregnancy, to being pampered and was able to capture the moment of being fully relaxed in surrounded by natural light. Head to Toronto Yoga Mamas (Mommas Gang headquarters) for the ultimate mama to be experience.

Snacks Your Littles Will Love

3/15/2018

We spoke earlier this week on How To Keep Your Littles Entertained Indoors This March Break and have now paired up with Yoga Mamas' Holistic Nutritionist, Michelle Tirmandi and Instagram Food Stylist and Creator of @little_lunch_love, Jennifer Yeoman to discuss March Break Snacks Your Littles Will Love.

These snacks are simple to make, delicious to eat and your kids will love the fun shapes and colours of their favourite foods. Watch our Facebook video to learn everything you need to know to get started!

Ready to get creative in the kitchen?
Try one of their recipes at home!

Energy Balls
Get the Recipe

Blueberry Oatmeal Blender Muffins
Get the Recipe

Ants On A Log
Get the Recipe

Get Your Kids Involved
Download our Free Tulip Art Printable for your kids to follow along with and tag @little_lunch_love and @torontoyogamamas with all of their #foodart