• Congratulations Erin!

    Here is a message from Erin, Soma RMT about her birth experience….


    IMG_3215Dear All,

    Alex and I are very happy to share that Beatrix Zenovia was born in water at home on November 6th.  She was gently eased into the world by her mama’s loving hands and came up to the surface smiling with bright, wide, awake eyes! Absolutely incredible! She weighed 8lbs 4 oz.
    Wow! Without a doubt this was the most amazingly intense, challenging and love-filled experience I’ve ever had.  We have been getting to know each other the last 4 weeks, and she is a healthy eater and sleeper; making my recovery very smooth.  She has a sweet and relaxed temperament, except of course when she needs something – then she lets her voice soar for sure.  Yet, it is never inconsolable; usually a snuggle, milk or diaper change is what’s needed.


    We are totally in love.

    Here are a couple of photos of our little Honey Bee.

    We look forward to you meeting her!


    Love Erin, Alex and Beatrix

    honey bIMG_3302


  • Bliss Balls: The Healthy Treat

    Picture 20The Holidays can make it tough to stay on track with your health and wellness.  So many meals out with visitors, rich foods, and sweets!  These Bliss Balls are a great alternative to holiday cookies and look just as festive.  To activate your nuts simply soak overnight in filtered water.  I love the combination of almonds and hazelnuts but feel free to add your own twist! Enjoy!



    Bliss Balls Recipe:

    1 cup pitted dates

    1 cup activated nuts (I like almonds and hazelnuts)

    1/3 cup raw organic cacao powder

    2-4 tablespoons coconut oil (start with less and check the consistency)

    ½ cup shredded coconut, plus more for rolling

    1 tablespoon chia seeds

    1 tablespoon flax seeds

    1. Soak dates in warm water for 15 minutes to soften.
    2. Whilst dates are soaking add nuts, cacao, shredded coconut, coconut oil and chia seeds to food processor and mix.
    3. Add dates and process.
    4. If mixture is too dry add either a tablespoon of filtered water, or a little bit more coconut oil.
    5. Let mixture sit for 10 minutes.
    6. Roll mixture into bite size ball size.
    7. Roll balls in shredded coconut.

    recipe adapted from here.

  • Choosing an Active Pregnancy by Melanie Osmack

    Pregnant 3 quarters_vertical_blue_bicept curlSaying that there are a lot of decisions to make during pregnancy would be an understatement.  The decision whether or not to exercise during pregnancy can be influenced by lack of information, conflicting information, cultural beliefs and personal feelings.


    Why exercise during pregnancy?

    The Society of Obstetricians and Gynacologists of Canada (SOGC) work together with the Canadian Society for Exercise Physiology (CSEP) and leading researchers in the field to create national guidelines and recommendations.  The consensus is that all healthy women with uncomplicated pregnancies should do regular cardiovascular exercise and muscular conditioning, regardless of previous activity level or trimester.  Why?  Research points to reduced aches and pain, shortness of breath, swelling and varicose veins.   It also points to improved energy, posture, mood and general health.  Regular exercise also plays an important role in preventing and managing gestational diabetes and has shown to improve the cardiovascular health of babies.  In fact, The American College of Sport Medicine and other researchers suggest that exercise is medicine for pregnant women.


    What should I focus on?

    Cardio: If you are a beginner, aim for 15 minutes of low impact cardiovascular exercise, 4 times a week.  For example power walking, low impact aerobics or aquafit.  Be sure to warm up, cool down and stretch.  If you are already active, continue with the cardiovascular exercise you are used to (assuming it does not put you at risk of falling or physical contact) but stick to the maximum 30 minutes, 4 times a week guideline.  Use the PARmed-X for Pregnancy form to monitor intensity.


    Strength: You need to be strong for pregnancy, labour and parenting.  Seek out out a prenatal fitness class or personal trainer who is certified to work with pregnant women.  They can help set up a well-rounded program that is both safe and effective.


    Flexibility: Modern life and parenting both use more push muscles than pull muscles.  To put it another way, the muscles of the chest, biceps and front of the shoulders tend to be tighter than the muscles of the back, triceps and back of the shoulder.  Keep this in mind when choosing your stretches.


    What should I avoid?

    When it comes to cardio, avoid activities you are not used to or that put you in danger of falling, physical contact or overheating.  Stick to the guidelines on the PARmed-X for Pregnancy form.


    Avoid lying flat on your back for fitness from 16 weeks of pregnancy.  It could interrupt blood flow and leave you feeling dizzy or nauseated.  If you are diagnosed with an abdominal separation, avoid exercises that engage your ‘six-pack muscles’.  Stay away from abdominal curls, crunches, sit-ups, push-ups or front planks.  Instead focus on pelvic floor (Kegels) and transverses abdominals (hugging baby towards your spine).


    Here are some resources to get you started

    PARmed-X for Pregnancy

    Prenatal Fitness Guidelines

    Abdominal Separation- What you need to know
    5 Minute Pelvic Floor Routine


    About the author

    Melanie Osmack is the founder and director of Fit 4 Two®.  She is a certified pre and postnatal fitness specialist, personal trainer, fitness instructor, yoga teacher and mom of two.   Fit 4 Two offers classes and personal training throughout the lower mainland.  Click here for a full listing.