Training while Pregnant

Training while Pregnant:



As some of you know I have been pregnant for the last 10 months.  My Husband and I just welcomed our brand new baby boy Jack in the beginning of January.  I often would get the question when should you stop or start training while pregnant.


As a pre and postnatal training specialist it depends entirely on your pregnancy.  For example for the first few weeks of pregnancy most women experience morning sickness or like me all day sickness.  We as women experience everything differently and what may work for some, may not work for others.


For me Exercise always made me feel better.  I did have to take a few steps back and alter my style of training. There are some alterations as you become more pregnant you would want to avoid.  If you ever need help figuring out what would be best please contact me.  I would be happy to write a program for you that is safe for pregnancy.  It will also help with a smooth and fast delivery.


Eat the foods that make you feel well.  While I had morning sickness plain soda crackers were the only thing I could keep down and not feel ill.  Is that ideal, not really but it was necessary for me to eat.  Once that phase passes do you best to eat healthy foods in any denomination or combinations.  Don’t be worried about weight gain too much.  As long as you are eating nutrient foods you will be fine.  Avoid the concept of eating for two.  If exercising only an additional 500kcals per day and no exercise its only 300kcals over and above.  To give you measure.


More on how to fit training in with a brand new babe!


Erin Crawford, Owner

Body Tempo Health and Fitness




September 21, 2020 by Erin Crawford

What is the secret to staying motivated for the long term?

I started my fitness journey a few years back.  To be specific in 2005. 

Every person that embarks on the journey of living a fitter and healthier lifestyle has their own “why”.  What I mean by “why”  is what got them started.  Was it because they wanted to lead by example for their family?  Or it could be as simple wanting to get fit for a summer vacation.  Or it could be a deeper reason a family member became ill due to lifestyle choices that lead them to an unnecessary situation such as heart disease or type 2 diabetes.  Your “why” can be described as your motivation. 


My personal journey began when I decided to quit smoking and with the initial incentive was to be come a healthier person with more energy.  It then progressed to a weight loss journey.  From there I knew that it was going to be more difficult than I thought initially.  It’s about having healthier eating habits and exercising but not as simple as just that.


There are days when motivation is lost and your “why” can be forgotten.  There are days when even I loathe the gym and/or vegetables but know and remember my “why”.
I have a few simple steps that I follow to help me keep my pace and promote better days than bad. 


  1. 1. Progress record:  You need to record progress to see that your efforts are being rewarded.  It will help you long-term to find out what works for you and what doesn’t.  The best way to record your changes is through manual body fat testing as it describes to you what is actually happening.  For example if you are losing fat mass and gaining muscle mass.  If the above is not an option you can record your weight weekly but keep in mind this can fluctuate with food and water daily.  This can help you beat your old records and should help identify plateaus early on.


  1. 2. Posters and Progression photos:  Yes this grants you the permission for selfies! Lol…A picture of when you first started along side a current photo.  You could also post up a picture of someone you inspire to look like.  Every three months or so take some pictures using front, both sides, and back poses.  These poses will help you to see the difference.  Even wearing the same clothes could help more.


  1. 3. Write down your “WHY”:  Write down the reason you started and post it on your bathroom mirror along side some positive quotes or even on your fridge.  You could even put a picture of your inspirational someone along side.


  1. 4. Think like a champ!:  The most important.  If you don’t think you can do it, you probably won’t.  Keep in a positive mind set! You need to be positive to have positive results. 


  1. 5. When you don’t want to train:  When you don’t want to train… Do it anyways!  I must admit on the days when I don’t want to train and I drag myself in.  I end up having the best workouts to date!.  You will be surprised how good you will feel once complete or even after a few minutes of being there.  Getting all of those endorphins going.


So there you have it some of my secrets or not so secrets to staying on track and staying motivated.  Remember your “why”!  Keep it front of mind! 


If you need assistance CONTACT US!


February 20, 2020 by Erin Crawford

Why is water so important?

Why is water so important? Water is integral to humans we need it to survive. Apart from oxygen, water is the only other constant bodily requirement without it we can only survive for a few days. Our bodies are made up of 50-75% water. We lose water throughout the day by breathing sweating and digestion. Other factors that affect water loss are exercise, illness, travel and dehydrating sugary foods and beverages.

The body needs water to:               

  • Maintain cell health and integrity
  • Flush out toxins    
  • Help digest and aid in constipation
  • Regulate body temperature
  • Aid in weight loss
  • Promote healthy skin
  • Keep muscles and joints hydrated
  • Maintains brain and most bodily functions
  • Relieve fatigue

Signs & symptoms of dehydration:

  • Dry mouth
  • Low blood pressure/high blood pressure
  • Dizziness
  • Migraines
  • Dry skin
  • Fatigue
  • Diabetes
  • Muscle cramping

 It is important to rehydrate by drinking fluids and eating foods that contain water.How many glasses of water should we drink each day? Many say to drink eight 8- ounce glasses per day. This is a great starting point and easy to remember. However many factors affect this number including current health, exercise/activity level, age, weight and where you live. Current data tells us that the adequate daily fluid intake for men is about 3.7 liters/day and for women it is 2.7 liters/day. If you are pregnant or nursing you may want to consult with your physician about fluid intake. Your body will be using more fluids especially if you are breastfeeding.


Water Hacks:

  • Add more fruits and vegetables to the diet (some fruits and veggies contain more than 90 percent water!)
  • Keep water on your nightstand, wake up have a glass of water, go to bed have a glass of water
  • Use an app to track your cups
  • Add flavor (citrus, cucumber, mint leaves, berries)
  • Get a decent water bottle, mark your water bottle with timed goals
  • Set a timer on your phone with a reminder
  • Wrap 6 elastic bands around a reusable 500ml water bottle, ever time you drink remove a band and refill. Do this 6 times and voila you have consumed your daily intake of 3L!


Written by: Coach Jen

The Key to A longer and Healthy Life


The key to a longer life may be as simple as lifting some weights, according to a new study of older adults (Penn State Milton S. Hershey Medical Center).

 Older adults who met twice- weekly strength training guidelines had lower odds of dying in a new analysis by researchers at Penn State College of Medicine. The study is the first to demonstrate the association in a large, nationally representative sample over an extending time period, particularly in an older population.

As a personal trainer for now over a decade I have personally witnessed benefits for all ages that included resistance/ strength training on a regular basis. Not only do participants feel physically stronger, but cognitive function improves.

The study goes on to say that the weightlifters also benefited from 41% lower risk of cardiac death and 19% reduced risk of dying from cancer.

Currently in Canada Heart disease is the number 1 cause of death. The unfortunate part of that is most Deaths can be prevented through weight training, aerobic exercise and eating habits. If you have any family history of heart disease it is even more of reason to start weight training.



If it has been a while since you have started weight training or resistance training program contact your doctor first to see if this would be a good fit. When you do start, start with small weights with rep ranges of 12-15 reps. If you are unsure of what exercises to do or how and why, etc. I always suggest hiring a professional in the early stages of starting. If you are over the ages of 69 make sure your trainer is certified in an either a Third Age or All ages. It’s important they understand the aging body.





Erin Crawford, Owner of Body Tempo Health and Fitness Inc.

Certified Personal Trainer

Certified Pre and Postnatal training specialist

Certified All Ages

January 04, 2018 by Erin Crawford

Can Meditation really boost your training

We are starting to see more and more research suggesting meditation can boost all aspects of life. Studies suggest that it can help with cope with stress and even over eating.


The problem is who has the time to sit in a quiet room doing nothing.   So most people take a pass on this option. I have included meditation into my fitness routine.


I started off small post workout. I would allot 3-10mins to just sit with my head phones on and listen to a guided meditation using an App.


When I first started meditation, I would close my eyes and think about a million other things on my “To Do” list. That was not very relaxing or distressing. It it like a muscle, you have to work it and concentrate to become stronger and better. Since I have included meditation a year ago. I have noticed a vast change. Here are some of the changes I have experienced and research has proven.

Benefits to Boost your Workout Game:

 - Reduces cortisol stress hormone

- Increases fat loss

- Better night sleep

- Faster recovery

- More in tune with your Body

- Help improve recovery

- Improves breathing

- It can help you get through the toughest workouts


I have been including meditation to my group classes and it has been a huge hit. If you want more information on my classes please visit training packages for more info.


Here’s to a more mind and body connected way to training!


Erin Crawford, Owner of Body Tempo Health and Fitness
International Published Fitness Model
International Published Fitness Writer
Creator of Confidence

September 28, 2017 by Erin Crawford

Sleep you way to success

Many people are too tired or say that they don’t have enough time to maintain a regular fitness program. One of the biggest motivators to getting exercise is simply to be rested, healthy and energetic – impossible without enough sleep. Science teaches that it takes a certain amount and quality of sleep to:


  • Metabolize carbohydrates properly,
  • Maintain leptin, growth hormones, proper blood pressure and insulin resistance,
  • Keep a positive attitude through decreased anxiety and perceived stress.


Most people fall off the exercise wagon after about three weeks. Their motivation for it crashes when they do not maintain or change to healthy sleeping habits. Without enough sleep, it becomes difficult to get motivated to go out and get proper exercise. In fact, the main excuse for not getting enough exercise is either being “too tired” or having “no time.” Often, it is the combination of both, making it extremely difficult to maintain a balanced life.


It generally takes about 7 hours of quality sleep for most people. Too few achieve that with today’s busy lifestyles. People often get the sequence backwards, working on sleep after getting going on a new exercise routine. Or worse, getting no sleep or less sleep than before. This is often because the exercise is simply added to the existing busy schedule.


Here are ten ways to ensure fitness success. A large part of the process is to ensure the program will stick.

  • Get plenty of sleep – track your sleep.
  • Set realistic goals and timelines for your fitness program.
  • Join a clinic or group to surround yourself with motivated people.
  • Track you progress.
  • Tell everyone about your goals.
  • Make it fun – mp3 player – music or business audio books – fun sports…
  • Do not over train.
  • Reward yourself – but not with a lot of food.
  • Book it in hard – be consistent (5 times a week, not 3).
  • Get professional help – personal trainer.


The point about 5 times per week rather than the 3 times often prescribed is important. It is really hard to form a habit at 3 times because there is often a conflict knocking out one of the days, reducing it to 2 which is useless. To build it into a habit, 5 times will work because even with 1 or 2 getting rescheduled or knocked out, there is enough there to make it work. Sometimes all 5 will work out which is fine.


By building proper sleep into the fitness routine up front, more time is created overall. As the process becomes more streamlined, productivity goes up. Often, there is also less wasted downtime during the day. Someone who is rested and fit doesn’t need to head off to quiet corners or feel the need to head to a fast food joint for a break as often as others. Someone who isn’t as tired likely won’t be as hungry either.


Happy Training and Sweet DREAMS

October 15, 2016 by Erin Crawford

Training is not just for looking great in a bikini!

I know training helps us get back into our favourite jeans but there is more to it than meets the eye.


Weight training in many medical journals (including Human Kinetics Advanced Exercise Prescriptions text) has scientific evidence to prevent an array of different medical issues both physical and mental.  

I have included a chart on some the arena inactivity can affect. What is amazing about this chart is you can see where physical activity can improve your overall health.


Our increase reliance on technology has substantially lessened work-related physical activity, as well as the energy expenditure required for activities of daily living like cleaning the house, washing clothes and dishes, mowing the lawn and the list goes on.


What would have once required an hour of physical work now can be accomplished in seconds by something as simple as pressing a button. As a result we have more time available to do other activities that don’t require as much energy expenditure.


The unfortunate reality is that many people do not engage in physical activity during their leisure time. Our bodies are designed over the generations for movement and strenuous physical activity, exercise is just not part of the average lifestyle.

We cannot expect the human body to function optimally and remain healthy for extended periods if it is abused or is not used as intended.

Physical inactivity has led to a rise in many chronic diseases. Some of the experts believe that physical inactivity is the most important public health problem in the 21st century (Blair 2009). Each year 1.9 million people die as a result of physical inactivity (cavil, Kahlmeier, and Racioppi 2006) 

It’s never too late to start changing your life for the great good and the side benefit is that you will probably fit into those jeans you have missed so much! Or even better yet wear that bikini you have always wanted to wear!


Lets make weight training apart of our Daily Living Activity!


NOW on a brighter note BRING ON SUMMER





How to get started in a fitness Journey when you are really unfit?

How to get started in a fitness Journey when you are really unfit.


I didn’t start out being fit. I knew that I wanted to start exercising but just couldn’t seem to muster up the strength to start in the beginning. I couldn’t tell you how many times I would tell myself “today is the day” and then tell myself in the next sentence “tomorrow is the day!” As a young adult didn’t really seem to me as gratifying in anyway… Like who would want to get sweaty and tired for really nothing. (obviously not knowing the endless benefits)


Here are some simple tips on how to start your daily exercise habits, no previous experience necessary:


  1. Start Small


No need to commit yourself to 6 day a week regime with 2 hour workouts if you haven’t trained in a while, if ever. It could be a small gym routine online (I have a youtube account under Erin Crawford with plenty of FREE at home workouts with no equipment necessary), some stretching, yoga or a small walk in the great outdoors. Doesn’t really matter for how long you commit yourself as long as you try to set a daily habit. Could only be 5 minutes.


  1. Comfortable workout clothes


Its not necessary to get tons of workout gear and spend a ton of cash. Just wear some comfortable clothes to workout in. Every evening before you go to bed, lay out your workout gear to either bring with you to work, or put on as soon as you get up in the morning. I find it to start ideal to workout in the morning so nothing mid day that can mess with you establishing your new habits.


  1. Record in a workout log


After or during each workout write down what you did. Somethings could include, how you felt that day, exercises, weight lifted in each exercise, time of day, how long you trained for. Taking progress photos are helpful too. Its so crazy how you can change and not even notice it in the mirror. Be measureable and accountable. There are nothing like facts to keep you on track.


  1. Listen to your favorite music to pump you up!


Nothing like some great beats to workout to or to get you into the mood of training. It sometimes seems like the time flies by before you know it.



  1. Join a Fitness class


Training with some like minded people can really help. It can also help with keeping you accountable. Making friends with people with the same goals can really help you to be successful as well.



I hope that this will inspire you start your exercise habits into motion.



Erin Crawford, Owner

Body Tempo Health and Fitness Inc.

Personal Trainer Expert and Lifestyle Coach with over 10 years experience

Pre and Postnatal Training Specialist

Nutrition Consulting

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How to fit fitness into your Busy Lifestyle?

How to fit fitness into your Busy Lifestyle?


We all know by now that maintaining an active lifestyle should be one of our top priorities in life. Only by taking care of ourselves do we stand a chance of being the kind of person we strive to be on the job, at home with our loved ones, and in our communities. But that doesn’t mean it’s easy.


Are you trying to fit fitness it but just can’t seem to find time? Have your tried to start a fitness regime and quickly it took a back seat to all your other on the go activities? Trust me we can make anything work worth working for. I believe you are worth it! So here are some tips to making your daily healthy lifestyle habits solid.


  1. Get up early or get up approx. 1 hour prior to you day to make room for you. Less road blocks can occur throughout your day. Once you are done nice and early you don’t have to think about it for the rest of your day. You are going to feel more energized and you are going to feel so good about yourself. You are going to be more productive. The best thing is you are going to feel so accomplished because you got it done. This will ensure your greatest success for getting it done. First few mornings might be tough but stick it out trust me they will get easier!


  1. Pick 3 days a week to start working out or training. Write them in your schedule and don’t cancel on yourself. You are the most important person in your life.



  1. Train from home. You don’t need to go anywhere to workout. You could even start with something as simple as 10 squats, 10 push ups (modifications), 10 lunges, abs, etc. There are tons of options on Youtube. I even have channel ErinCrawford that has tons free content and ideas.


  1. Join a program in the morning. I currently run 10 week programs in group in the early mornings. This can be helpful to keep you on track in the morning. It can also teach you the tools to be successful long term. You can check it out at If any questions just email me.


  1. Start!


Thank you for reading and I am hopeful you start fitting you into your life!



How Much Cardio Do I Need to Do ?

How much cardio do you need to do?


Firstly what is cardio? Cardio exercise uses large muscle movement over a sustained period of time keeping your heart rate to at least 50% of its maximum level. Such as biking, running, and walking, etc. Some of the tools can be found in the gym to be used for cardio: Treadmill, Bike, Stairmaster, rowing machine, and elliptical to name a few. 

Cardio is one of the most Frequently Asked questions when starting a new workout regime. How much cardio should I be doing on top of my weights? I also believe that cardio is the most over utilized or misused tool for sustaining weight loss. Don’t get me wrong it’s hard to disprove some of the benefits of doing cardio. I am not saying don’t do any cardio at all. Lets do cardio smart in conjunction with some other ways of training to really sustain weight loss and also avoid plateaus.

Lets clear this up a little more. When clients first come to me doing cardio every single day and have for years. You would think they would be a shredded Goddess or God, but they are not, they’re stuck. (keep in mind their diets are pretty good) There is problem with doing your favorite cardio day in and day out. Our bodies are amazingly adaptable that they get used to that cardio with in a 6-12 week period. You would start to notice your results diminish. What also happens is that we need to keep doing that same amount of cardio to sustain our current weight loss. So you can see how you could get stuck in this vicious cycle. You have to keep doing tons of cardio just to stay the same. Sounds pretty lame doesn’t it. IT IS LAME! It’s not necessary to work your self to the bone to get short-term results.

Here is where I can come in to help stop this madness! Using cardio in a smarter way but also in conjunction weight training. Weight training will really help increase your lean muscle mass. When over doing cardio you can decrease your lean muscle mass which is your metabolism making it harder and harder to lose body fat. Metabolism (lean mass) helps increase your fat burning power allowing you to do less and less cardio and losing fat without even trying that hard.

People are always shocked to hear that I don’t do cardio year around and only when I compete. I did however have to do cardio to lose the fat mass initially.

If you are in a rut and working yourself to the bone and starting to lose your initial results please feel free to message me for a free consultation to get you closer, or if not to your goal.


Please feel free to email me @ on what you would like my next article to be about!


Erin Crawford, Owner and operator

Certified Personal Trainer with over 10 years experience

Pre and Postnatal training specialist

Health and Fitness Expert

Body Tempo Health and Fitness Inc.