What’s Going on Around Here? | Kids in Niagara | January Edition

What’s going on around here?

Our first major update rolls out today, we had some buggy issues, and dropped pages to sort out. Some layout issues to clean up and generally make the site flow a little better for our users.

Here’s what we’re working on in February:

A new section of the website called ‘Play Sports In…’

The ultimate guide to Kids Sports in Niagara!

Every sport association in your area with registration info and links to online registration directly from our site.

No more endless searching for sports teams, we’ve got them all!

Summer is coming…

We have started work on our March Break and Summer Camp Guides, downloadable pdf’s for you scour at your leisure with all the camps Niagara has to offer.

The Kids in Niagara March Break Guide will be available February 6th

The Kids in Niagara Summer Camp Guide will be available March 1st

We are working with our Community Partners to see What’s up for Summer!

Fun, Free, or low-cost ideas to do with your family during the summer vacation.

So all you have to do is click on Kids in Niagara.ca and easily find ‘What can we do today?’

What can we do this Weekend? | January 27th | Kids in Niagara

#Hockey Apparel

Kids in Niagara

Welcome to the Weekend!

Below you will find links to the communities in the Niagara Region. Click on the community you live in, or would like to visit this weekend to find all that’s going on for your family.

Did we miss your event? Yup, we’re still human 😉

If you have an event coming up drop us an email before Wednesday of every week at:

events@kidsinniagara.ca

What can we do this weekend can be delivered to your inbox every Friday morning, just sign up here…

What can we do Newsletter Sign up

We are fiercely protective of your privacy and personal information will never be shared, pinky promise!

Thanks for having us, we hope you enjoy this edition sponsored by

#Hockey Apparel
Unique #HockeyMom Tee’s
What’s your Game?

Don’t forget our newest page…

Public Skate Times Across Niagara!

No need for endless searching of Skating times at your local arena, we have them all listed on one page…Simple!


Click the icon for your local area…

Kids in Niagara

Niagara Falls

in-fort-eriein-wellandin-st-catharinesin-smithvillein-grimsbyin-lincolnin-port-colbornein-notlin-pelham

PA Days Niagara | January 20th, 2017

 

PA Days Niagara

January 20th is PA Day in the Niagara region and we all know what that means…

We need something to do!

Our mission at Kids in Niagara is to make your life simple and with that in mind we created a comprehensive list of all the PA Day fun in Niagara!

In…St Catharines

Ball Hockey PA Day Camp

Ball Hockey Athletic Centre

8:00 – 5:00pm (Full Day Camp)

Ages: 5 – 13 yrs

$35 per Day

Lots of sports all day long!

Call (905) 684 7688 for availability


Spend the Day with Club Jump!

Club Jump


P.A Day at the St. Catharines Museum

Junior Curators from 10AM and 2PM

Program registration is $5/child, Grades 4 – 6

Children must be accompanied by an adult.

Visit St. Catharines Museum for more details


In…Niagara Falls

Heartland Forest

9:00 – 4:00pm

Ages: 5 – 12

Cost: $30.00

Extended Care Available 8:00 – 9:00am & 4:00 – 5:00pm

Discovery Hikes, Crafts, Outdoor Skills, Sorts & more!

Register Here


In…Welland

Family Skate

12:00 – 2pm

Children $1.25 Adults $2.50

Jack Ballantyne Memorial Arena


In…Grimsby

Movie at the Grimsby Library

Grimsby Public Library

Ice Age Collision Course

Free

No Registration Required

10:30am – Noon

Ages 4+

PA Day Skating

Peach King Centre

Free

1:30pm – 3pm

Ages 4+

Movie Night at Crock-A-Doodle

Crock-A-Doodle Grimsby

Finding Dory

$25.00 (plus tax) per child

Movie, Pizza Dinner, and Paint-a-Pet to take home!

Pre-Register Here

6:30pm – 8:30pm

Ages 5+


If any other activities come up for PA Day we will add them to the list and post an update on Facebook.

If you need some weekend inspiration, join our community and never ask yourself ‘What can we do this Weekend?’

What can we do this Weekend? | January 20th | Kids in Niagara

#Hockey Apparel

Kids in NiagaraHappy New Year!

It’s our first Newsletter of the New Year, we were supposed to be back last week but wow! There was nothing to report, like seriously…nothing.

Did we miss your event? Yup, we’re still human 😉

If you have an event coming up drop us an email before Wednesday of every week at:

events@kidsinniagara.ca

What can we do this weekend can be delivered to your inbox every Friday morning, just sign up here…

What can we do Newsletter Sign up

We are fiercely protective of your privacy and personal information will never be shared, pinky promise!

Thanks for having us, we hope you enjoy this edition sponsored by

#Hockey Apparel
Unique #FiveHole Shot Tee’s
What’s your Game?

Don’t forget our newest page…

Public Skate Times Across Niagara!

No need for endless searching of Skating times at your local arena, we have them all listed on one page…Simple!


Click the icon for your local area…

Kids in Niagara

Niagara Falls

in-fort-eriein-wellandin-st-catharinesin-smithvillein-grimsbyin-lincolnin-port-colbornein-notlin-pelham

Core Restore: How Strong is your Core? | FitMom Fitness

Core Restore: What women need to know to keep their core strong, healthy, and functional during their childbearing years.

Core Restore

 

 

 

 

 

 

There’s More to the Core…

Do a quick Google search on how to get a strong core after a baby and you will be overwhelmed with information, resources and recommendations. It’s easy for women to become confused on what is, and isn’t, safe after pregnancy. In the past women may have turned to their health care provider for information about how to rehabilitate their core after birth. Unfortunately, most caregivers are not up to date on exercise recommendations and may even advise patients to engage in traditional exercises like crunches, which are not effective at strengthening the core after baby. In fact, repeated crunches may actually increase the risk of pelvic floor weakness and organ prolapse.

At FITMOM, we combine our years of experience and leadership working with thousands of pre and postnatal women with the most current and evidence-based information. We combine that knowledge with practical application to get our mom’s moving in the right direction with our Best Practices!

Here are our recommendations that we share with all of our FITMOM clients.

During pregnancy and postpartum recovery we advise women to avoid the following common exercises, not because the activities are unsafe, but because when a woman’s core is weak, these exercises can further compromise core health:

Crunches and Neutral plank.

Repetitive crunches can cause or aggravate separation of the rectus abdominis (six-pack muscles) before or after pregnancy. Neutral Plank (face down) may not be appropriate because the eccentric (lengthening phase) of the exercise increases intra-abdominal pressure, also aggravating the separation.

Dynamic Twisting work

Dynamic twisting of the trunk, including traditional ab exercises like bicycle, or even certain sports, like ultimate frisbee, can cause sheer force along the midline (linea alba) causing or further aggravating a separation.

High impact or jumping activities

Impact work can lead to prolapse of the pelvic floor and in some cases, the internal organs. When your core health is not optimal and joint stability is compromised the risk of injury or prolapse is even greater. In our opinion, it’s not worth the risk.

Running

Running also contributes to breaking down the function of the core and pelvic floor muscles caused by repeated impact. It’s not normal for you to pee a bit when you run, laugh, cough or sneeze. Even just little leak is cause for concern. Running during pregnancy and early postpartum can further contribute to weakening of the pelvic floor muscles and core.

Heavy Lifting

Engaging in such heavy lifting that you recruit the valsalva maneuver is not recommended. This type of breath holding increases the pressure of your internal organs onto your pelvic floor muscles. When you are participating in weight training exercises you should be able to breathe throughout each repetition and avoid holding your breath. Sustained breath holding is also not recommended during uncomplicated vaginal births. Research has found that bearing down while breath holding prolonged the pushing phase and increased risk of instrument delivery and pelvic floor injury.

Now that you know what to avoid, here are FITMOM’s Best Practices to include in your Prenatal and Postpartum Health & Fitness Plan:

Core Restore Learn proper transverse activation

Sadly, most people aren’t activating their transverse (deep lower abdominal muscles that work as a support sling ) properly. A culture of sitting, combined with poor posture, make most people very weak. In fact, in our practice very few people can even identify this muscle upon assessment. Learning to identify and activate this muscle will not only improve your core health but prevent other injuries as well.

 

Learn safe core health exercises from an up to date professional

It is normal to want to get your “abs” back postpartum. However, getting a six-pack and having good core health are two different things.  Losing body fat on the abdomen is mostly nutrition based. Don’t confuse a flat stomach with a strong core. We have seen many a six-pack that was functioning poorly with separation and poor activation!

Stay active to support core health

This includes a balance of strength and flexibility training. Work on improving your posture and stretching common areas of tension in your body (chest, upper back, hamstrings and calf muscles).

Have your muscular balance assessed

This will help to minimize over or under recruitment of different muscle groups. Our bodies are very adaptive and when they are not working effectively will find creative ways to compensate, but this only contributes to more weakness. The weakness often presents itself as pain or tension in the body. Chronic discomfort is worthy of further investigation.

Build awareness into daily functional movement

Learn how to lift, carry, stand, sit and sleep with better alignment. Small changes to how you move yourself throughout your day will have a huge and lasting impact.

Andrea is offering a Core Restore workshop January 11th at FitMom Niagara. Workshops and classes are held at 23 Hanover Drive in St. Catharines. For more information visit the Core Restore Event Page

 

Core Restore

Andrea Page is the founder of FITMOM and has been seen on CTV and Breakfast Television. Andrea strives to create community wherever she goes and after more than 20 years in the business of fitness she knows that a sense of community keeps you fit, active, and healthy.

Andrea teaches pre and post-natal fitness here in Niagara, via Skype, or purchase one the FITMOM DVD’s available on her website.

Core Restore is one of FITMOM’s events that runs many times per year.

Core Restore