Our Mom's Meet-Up Group!

"A mother is not "born" in one dramatic, defining moment. A mother is someone who gradually emerges from the cumulative work of the many months (and years) that precede and follow the actual birth. Adjustment (is ongoing) takes place over a period of months through different stages."
-Lynn Bertman

I love this quote!

As parents it is often helpful to surround ourselves with warm, loving support. At some point the reality of parenthood may feel isolating and lonely. The idea of support and community is the foundation of our Mom's Group.


It is simply to gather, speak and be with one another! Ask questions of one another, brain storm, share stories and so much more! All mom's (with children of all ages) and mom's- to -be are welcome to join.

As the owner of Bella Bellies, there is so much I would love to do, but alas I find myself limited. But this group (free of charge) is something I hope to continue to support and nurture. With that said, I am always open to suggestions, ideas and feedback!

To find out more please go to: www.bellabellies.com and www.meetup.com/bellabellies.

Nitty Gritty of Science... Distended Tummy and Cardio Correlation...

Believe it or not...most of my ah-ha moments happened in College Biology and Chemistry! Yet, studying the basic bio-chemistry of the body makes one aware of how simply complicated the body can be! Especially when discussing a diverse group of hydrophobic molecules called lipids or...Fat! Why are these molecules so darn difficult to get rid of? According to the basic principles of biology: they are insoluble in water and therefore not excreted easily.

So why have we evolved to retain them?! I know the negative connotation...what use are they?! Fat molecules are excellent storehouses for energy. It is truly amazing how much energy a tiny gram of fat can store. When metabolized they release 9 cal/g -more than twice the energy from the same mass of carbohydrate or protein.

Above and beyond energy storage, we need fats for many reasons...such as insulation and protection of our VITAL ORGANS. So where does our genius body store this energy, insulation and protection? Typically, over our precious organs...hence our sometimes distended tummies.

What is one key component of a Bella Belly? Having an adequate (and not excessive) amount of adipose tissue over our vital organs....How does one work to metabolize fat? Good old fashioned basics...balancing a HEALTHY diet (energy in) and exercise/activity/movement (energy out).

One important factor to consider is ensuring your exercise routine is not too strenuous or too easy...

Determining your target heart rate can help! Below is the "How-To!"

Calculating your Target Heart Rate Step-by-Step:
1) Determine your Resting Heart Rate (RHR): After 4 or more consecutive hours of rest, take your pulse for 10 seconds. Multiply your beats-per-10-second by 6. 10 beats per second X 6 = 60 RHR
2) Calculate your Maximum Heart Rate by subtracting your age from 220 (220-29 yrs = 191 MHR ).
3) Determine your Low Heart Rate Range by subtracting your RHR from your MHR, multiplying the result to .50. Then, adding your last result to your RHR. (191-60 = 131 HRR/Heart Rate Reserve; 131 *.50 = 66; 66+60 = 126 Beats Per Minute).
4) Determine your High Heart Rate Range by subtracting your RHR from your MHR, multiplying the result to .85. Then adding your last result to your RHR. (191-60 = 131 Heart Rate Reserve/HRR; 131 * .85 = 111; 111 + 60 = 171 Beats Per Minute).
5) Put it all together! Warm up until your heart rate is the result of your HRR. Next, begin your workout and exercise while your heart beats between the result of step 3 and no higher than the result of step 4.

In review....I (Annie) Am 29 years old and have a resting heart rate of 60 beats per minute after take my pulse first "thing" in the morning.
220-29 = 191 Maximum Heart Rate;
191 MHR -60 BPM = 131 HRR;
131 * .50 = 66; 66 + 60 = 126 beats per minute.
131 * .85 = 111; 111 + 60 = 171 beats per minute.
Therefore, I should warm-up until my heart rate is 131 beats per minute (by walking and dynamic stretching) and then continue to exercise for 30 minutes (running/biking/ellipticalling) while my heart rate is between 126-171 beats per minute. Then cool down (walking) until my heart rate is 126 beats per minute.

Make sense? You can also copy and paste these url addresses into your browser to determine your target heart rate.
http://www.mayoclinic.com/health/target-heart-rate/SM00083
http://health.discovery.com/centers/heart/hrc/hrc.html

If you are still wondering, bring your resting heart rate number into a Stroller Moves Class (http://www.bellabellies.com/hoboken-schedule) and we will determine the values together.

As a personal trainer, I recommend monitoring your heart rate with OMRON or Polar Product (such as the Polar FS1 Heart Rate Monitor Watch) which measures your pulse over your midsection.... Personally, I have had the most positive results using these monitors with clients.

Furthermore, to understand cardiovascular exercise please read: http://bellabellies.blogspot.com/2010/03/what-approach-to-well-being-does-bella.html

To join us for a cardiovascular intense class please sign-up at: (http://www.bellabellies.com/hoboken-schedule)

Bella Bellies Classes are Back in Session!

Hello All!
I hope you had a wonderful summer! We enjoyed our summer travels and time with family! Now recharged, we are happy to be back in Hoboken!
As stated in the headline, the classes have resumed. Please visit: http://www.bellabellies.com/ to find out more! We are offering Stroller Moves & Momilates, Bella Core w/Child Care and Prenatal Pilates & Yoga. The locations vary, so please click on the class description located on the "Schedule Page" to find out where and when.
Our Mom's & Prenatal Meetup group will be gathering for a "Night Out" Please go to www.meetup.com/bellabellies to sign up and meet everyone! Furthermore, we hope to coordinate a weekly gathering on Fridays!
Warm regards,
Annie

In answer to Question: Why is there an inital health screening prior to one-on-one training?

A health screening and health history form help to provide a trainer, and client, with safe and effective exercise-parameters. Initially we will gather information regarding your current activity level, present/past illness(es), present/past injury(ies), family history (relative to acute or chronic illness) present medications and most recent physical exam. We will also discuss current stress management and daily nutrition. Prior to the appointment I recommend "filling-out " a Par-Q-Form, (Physical Activity Readiness Questionnaire Form). In summary, the mandatory forms are a health history form, medical release form and lifestyle information form. Furthermore, we use a variety of "field tests" to determine resting metabolic rate, balance-nutrition-fit, resting heart rate, target heart rate range, blood pressure, diastasis rectus, core strength, muscle-to-fat ratio, circumference measurements, range of motion analysis, strength analysis and more.....

Why do we do this? First, the exercise program at Bella Bellies is focused on lifestyle changes. During our sessions we discuss daily habits outside and inside of the studio. Therefore, if a medical condition is interfering with fitness goals it is both frustrating to the client and trainer. There is no need to waste precious time on daily routine habits that are ineffective or even unhealthy.

Why do I mention ineffective or unhealthy?
Exercise can often aggravate an existing condition or precipitate a new condition. Some common conditions which affect exercise include and are not limited to: hernias, atherosclerosis (fatty deposits of cholesterol and calcium which harden, tighten and narrow the arteries), coronary artery disease, anemia, hypertension (blood pressure equal to or greater than 140/90), any condition such as asthma or chronic obstructive pulmonary disease that could result in dyspnea (difficulty breathing), overuse of a particular area of the musculo-skeletal system and metabolic diseases (such as diabetes or hypo/hyperthyroid) and more. Also, some medications which may cause an increase/decrease in heart rate include: beta-adrenergic blocking agents, calcium channel blockers, diuretics, anti-hypertensives and more.

What happends if I do not pass my inital fitness assessment?
If necessary we will refer you to a health care provider who has obtained a degree, professional license and is board certified. We will provide at least 2 referrals. If you would like, we can help you with arranging appointments and (if necessary) child care for those appointments.

Why Strength Train?

So many, many reasons!

• To look trim and fit into our clothes!

After the age of 25 we lose more than one-half a pound of muscle every year. Yikes! Lifting weights helps us decrease fat, especially in our thighs, mid-section and back of the arms. Strength training is an absolute must to prevent atrophy of the muscles and to age gracefully.

• Increased metabolic rate!

If a man/woman is not strength training in his/her 20's forward their metabolism will reduce at least 5 % every year. Meaning the calories they "burn" in a 24 hour period, outside of exercise will reduce and body fat will increase.

• Reduce lower back discomfort!

80% of lower back problems are related to muscular weakness and in-balance.

• Increase bone density to prevent osteoporosis!

A study published in the Journal of Applied Physiology stated that 16 weeks of strength training increased blood levels of osteocalcin by 19 percent!

• Healthier cardiovascular system!
• Lower risk for diabetes!
• Lower risk for cancer!
• Improved digestion!
• Increased blood flow to the brain!
• Reduce risk for depression!

And so very much more!
So as you probably can tell....this week there will be an extra emphasis on strength training!
One last question...If I am a women and I strength train, will I "bulk" up?
NO! It will only tone the muscular tissue your body naturally has. Beyond that...More muscle size is positively influenced by the hormone testosterone, a MALE sex hormone.

Cardio!

Here are some notes I took from the American College of Exercise Training Manual...I tried to present this material and re-word so all could understand. Any questions, please do not hesitate to contact me.

Cardiovascular endurance:
Did you know that heart disease in America is the #1 "killer" of women?

What is the physiology of cardiovascular exercise?

Cardiovascular fitness is the ability of the heart, lungs and blood vessels to deliver adequate oxygen to exercising muscles. Think of the cardiopulmonary system as a transport of oxygen, nutrients/energy (fats, amino acids and glucose) and waste such as lactic acid and carbon dioxide.
Basically in the lungs, blood gives up carbon dioxide and picks up oxygen. Blood is transported in the body through an incredible network of blood vessels.

1) Blood enters the pulmonary veins
2) Blood enters the left side of the heart
3) Blood enters the systemic arteries
4) Blood discharges oxygen and binds to carbon dioxide in the body
5) Blood enters the systemic veins
6) Blood enters the right side of the heart
7) Blood enters the pulmonary artery

What are the benefits of cardiovascular exercise?

1. The heart spends more time resting (diastole) at any sub-maximal exercise intensity.
2. There is an increase in "stroke volume at rest" meaning the amount of blood pumped away from the heart in one minute increases and the heart works more efficiently.
3. In response, your resting heart rate (your pulse after 4 hours of rest) decreases because it does not have to work as hard. The resting heart rate decreases because the interior dimensions of the ventricles increases. Meaning the ventricles hold more blood. This takes 12 weeks of consistent cardiovascular training.
4. Also, your VO2 max increases. Meaning your ability to utilize oxygen during exercise increases.
5. Mitochondrial density within the muscles increases. Meaning the site of energy production of the cell grows in strength ad is more capable of energy/ATP production. Meaning MORE energy!
6. Your "anaerobic threshold" increases. Anaerobic threshold is the point during high-intensity activity when the body can no longer meet its demand of oxygen and anaerobic metabolism predominates, meaning energy outside the mitochondria of the cell. The anaerobic threshold corresponds to the upper limit of sustainable aerobic exercise. The mitochondria uses fat (fatty acids) and carbohydrates (glucose) to produce energy. Basically your stamina for movement increases.

Some more straight-forward points:

1. Reduction in blood pressure
2. Decrease in LDL Cholesterol (LOUSY cholesterol). Increase in HDL Cholesterol (HEALTHY cholesterol)
3. Decreased clinical symptoms of anxiety, tension and depression
4. Prevention of diabetes because of improved glucose tolerance
5. Increased mobilization and utilization of fat
6. Reduction of blood clotting tendencies
7. Decreased chance of diseases such as: cancer, diabetes, heart disease.
8. Reduction of mortality

What is the ideal exercise frequency?

3-5 times per week, with no more than 2 days of rest in between. The American College of Sports Medicine recommends exercising every other day for the initial 8 weeks.

This week at Bella Bellies! Breathing and water; 2 life necessities.

Breath:
This week I attended a lecture presented by Danyelle Demchock. Danyelle is Bella Bellies, Holistic Nutritionist and many of you may know her from the "Get Your Belly Back" Workshop. One aspect of the discussion I would like to share is breathing, in particular the "4-7-8" technique. On Saturday, I discussed this breathing technique with the prenatal class and it's application during pregnancy, during childbirth/labor and postpartum. Perhaps those of you familar with yoga have heard this referred to as "Sufri's Mother Breath." As with all deep belly breathing, this approach promotes an overall sense of well-being. Place one hand over your sternum, the other between your ribcage and sternum. Keeping the chest relaxed and still, taking a breath "in" through the nose. Imagine: Charging the blood with oxygen. Continue breathing in for 4 counts. In doing so, the bottom hand should rise first, the ribs expand laterally and last the chest should rise. Hold the breath and focus on the stillness of the movement for 7 counts. Exhale for 8 counts. Imagine: Wringing the lungs empty. A mantra/affirmation: "I breathe easily knowing I am safe and secure."
Nutrition:
I am so proud of you all! You are doing an excellent job with your nutritional goals. Relative to the last 2 weeks we discussed a daily intake of probiotics and super-food, stress-buster avacado. This week I would like to introduce the to goal of water. Specifically waking up to 8-12 ounces of water, mid morning consuming 8-12 ounces of water, lunch 8-12 ounces of water, mid-afternoon 8-12 ounces of water, dinner 8-12 ounces of water and before 7 (with a goal of 10 PM sleep) another 8-12 ounces of water. Be aware of any feedback the body offers; mood? muscular range of motion? spinal motion? etc.