Fitmama Strong Sanity Savers

Being a mama is all encompassing. We can feel lost and found or overwhelmed and pulled together, all at the same time. Some days are easier and better than others. At Fitmama Strong Ottawa, we encourage our mamas to take things one day at a time. We do know that sometimes, even one day at a time, can be hard. So, if there comes a time that you feel overwhelmed, here are our ten favourite sanity savers. Pick one and try it for One Minute to help you feel grounded.

Meditate: This is not a word that we should be afraid of. People who practice meditation are engaged in thoughtless awareness and are present in the moment. If meditation is new to you, try a mantra instead. We like: “This too shall pass” or “I can handle this”. Repeat these words for one minute.

Self massage with a tennis ball: Use a tennis ball to apply pressure to any areas of your body that need a little TLC. Roll the ball on your legs, in between your shoulder blades or on the bottom of your feet. Repeat for one minute.

Engage in a venting session: Call a friend on the phone and engage in a one minute vent session. Be prepared to reciprocate the next time she needs to unload her concerns or frustrations.

Dance party: What’s your guilty pleasure song? Put it on, turn up the volume and dance like no one (except maybe your baby!) is watching. Repeat for as many one minute segments as you need.

Laughing: A good hearty laugh is a wonderful release of tension. Find a few funny memes online and laugh out loud for one minute.

Hug someone: Hugs release oxytocin, the hormone of love. A good hug can help you feel calm and connected, especially if you are hugging someone you love, like your baby, child or partner. Stay in your hug for one minute and notice how you feel afterwards.

Enjoy a stretch: Tight chest muscles are a common complaint amongst new moms. Start with a few shoulder rolls and then stand with your right hip against the wall and stretch your arm behind you. Pair this stretch with some deep breathing and feel your chest muscles release. Hold for 30 seconds and then repeat on the other side for a total of one minute.

Focus on breathing: Deep breathing helps to calm and relax your central nervous system (the fight or flight response). Tension and anxiety are released on the exhale. Breathe in through your nose and imagine your belly as a water pitcher. Fill it with air from the bottom to the top. Exhale with a sigh as you slowly empty your pitcher. Do this for one minute.

Self affirmation: Tell yourself that you’re great. Tell yourself that you’re doing a great job. Say it loud and say it proud for one minute. Because you ARE doing a great job!

Gratitude: Be thankful. Gratitude allows you to adjust your focus. Instead of focusing on what you’re lacking, shift your focus to embrace all that you have for one minute. Gratitude helps to put things into perspective. Count your blessings, you have many.

If you have other One Minute sanity savers, please leave them below in the comments or send us a message to pass them along!

Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Ottawa has been operating classes in the National Capital Region since 2005. Our community is a thriving and welcoming space for you and your littles.

We offer Prenatal Fitness classes, live from our virtual studio. Our 30 minute live, online Express classes our our On-Demand library of pre-recorded workouts are a favourite for busy mamas who enjoy consistency in their workout regime. Finally, we offer in-person Stroller Fitness and Babywearing Fitness in a central location. We can’t wait to have you join us!

We can’t wait for you to #startwithus and #growwithus (Formerly FITMOM Ottawa)