Halo Fitness Pre/Post Natal Programs are carefully designed to promote the health of you and your baby during, and after your pregnancy.

Pregnancy is a special and exciting time in a woman's life. Now is the most important time to take care of yourself by exercising, eating a well-balanced diet and, avoiding alcohol and tobacco. Although it is crucial that you get proper rest and pamper yourself from time to time, gone are the days when pregnant women were told to stay off their feet to avoid injuring themselves or their babies. Today, we recognize that you'll serve your own health and that of your baby far better with an active lifestyle both during and after pregnancy.

Numerous studies of the cardiovascular responses of pregnant women have demonstrated that women can maintain and even improve their cardiovascular, respiratory, and aerobic capacities during pregnancy (Sternfeld, 1997). Since exercise causes a redistribution of the blood flow to the working muscles, it was believed that a reduction of blood flow to the uterus might harm the fetus. However, several studies have shown that although there is a slight decrease in overall uterine blood flow during moderate exercise, blood flow to the placenta appears to be adequate.

Benefits of Exercise During Pregnancy

• May decrease the incidence of depression and anxiety
• May increase self esteem
• May be a safe, therapeutic approach to healthy weight gain
• May help you be better prepared physically for labour.
• May improve blood flow to your heart and lungs
• May help you feel more content, relaxed
• May help you to control back and muscle aches
• May help decrease constipation

Halo Fitness can help you stay active throughout your pregnancy. We will carefully plan your individual program based on several factors: doctors approval, previous fitness level, equipment availability and the amount of time and energy you have or can devote to an exercise routine.

We will suggest healthy meal ideas along with recipes for you and your family to enjoy.

We can be a source of support by providing links to various resources that will help through this very exciting time in your life.

Are you missing your pre-pregnancy shape, but feel like you just don't have the time to work out because there's a new baby in the house?

We will design a program exclusively for you based on your previous fitness history, current health and the amount of time and energy you can devote to a fitness routine.

Halo Fitness can recondition and strengthen your entire body without taking up too much of your valuable baby-bonding time.

With time-saving moves we will work multiple muscles simultaneously and target every major muscle group, including legs, buttocks, back, abs and arms.

Our post-natal programs will speed your metabolism and burn more calories.

Your Halo Fitness Certified Pilates Instructor will help you strengthen your pelvic floor muscles and get that tummy back in shape.

You will have access to our nutrition library and Halo Fitness can provide you with several meal plans that you and your family can enjoy.

If your doctor approves, you can begin as early as 6 weeks after delivery (longer if you've had a cesarean section).

Strength dwindles during pregnancy, but don't worry - you'll bounce back after delivery. If you're not sure where to start, we've got proven steps for working your way back to your pre-pregnancy body - or even better.

Read on for six tips to losing the baby weight. You will definitely be able to find time with these easy ways to get moving.

1. Get up and move! Most new moms are too sleep-deprived and over whelmed to even think about exercise. That's okay! Be kind to yourself, most new moms aren't ready for serious exercise until six weeks after giving birth, longer if you've had a C-section. Exercise doesn't have to mean running a marathon or going into the weight room and sweating it out. Take a walk with your baby, walk up and down the stairs 10 times with or without your baby. If you can sacrifice a nap here and there, pop in a pilates CD that can be purchased from our online store, and do some deep breathing, pelvic floor exercises and easy abdominal work.
   
   
2. Breast-feed: Breast-feeding burns an astounding number of calories: 400-600 a day. This means that many women can actually increase the number of calories they take in and still lose the weight quickly and safely. But be aware that as soon as you stop breast-feeding or begin to taper off, your calorie needs will decrease.
   
   
3. Watch calories and fat. Say no to empty calorie foods like sodas and chips, as well as fad diets that eliminate entire food groups. Instead, aim to eat a variety of lean protein, whole grains, fresh fruits and vegetables, and plenty of low-fat dairy products.
   
   
4. Eat healthful snacks: Eating too much sugar can send your blood-sugar levels on a roller-coaster ride, and when your blood sugar drops, you're more likely to eat the first thing you can get your hands on. To avoid temptation, keep only nutritious foods at your fingertips. Also stock up on low-fat milk (remember if your baby drinks milk they require whole milk) and yogurt for snacks, as studies have shown that calcium from these sources can aid weight loss. Here are some ideas for tasty, healthful snacks to help keep you on the right track:
   • Celery, carrots and peppers with low-fat ranch dressing
   • Egg or chicken salad on whole-grain bread
   • Whole-grain cereal with nonfat milk
   • Whole-grain bread with nut butter (watch for allergies)
   • Hard-boiled eggs
   • Apples with almond butter
   • Fruit smoothies
   For other great snack, plus complete nutrition ideas, Join Halo Fitness!
   
   
5. Get with other new moms! If anyone needs support it is new moms. Phone your "mommy friends" and make plans to take a walk in the park or walk the mall. Get together at a friends house and do an easy work out with your babies. Halo Fitness can design workouts that you can do with your baby. Studies show that people who work out with a partner or a trainer are more likely to stick to a program .
   
   
6. Take Naps: Yes, getting plenty of sleep has been shown to help with weight loss because you're not compelled to binge on high calorie foods for energy. Strange sleep cycles like those forced on you by a newborn can upset your metabolism and make it harder for you to lose your pregnancy weight. So take a nap anytime the baby does, housework be-damned! That way, you'll keep your energy levels- and your potentially naughty cravings in check.
   
   

If at any time you have questions or need to change your program just contact us.