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Fitness Motherhood

5 Must Follow Instagram Accounts for Moms who Love Fitness

January 22, 2018

It’s no secret that Instagram is the place to be for everything fitness, food, and fashion.

 

With perfectly thought out – laid out – and pre-planned out photos, colors, &  poses – there’s hardly anything “insta” about it.

 

But, still we follow the perfect world of California Mom Blogger, Yoga Mom, Fitness Model Mom, and Food Blogger Mom…for “inspiration” – even though our lives seem to be falling apart and not as perfect in comparison.

 

In fact, sometimes instead of being inspired we feel defeated. Like why can’t we be followed around by what seems like our own personal professional photographer to make our lives look perfect? Instead our photos are often blurry, poor lighting, or just taken too close/too far away.

 

Truth is – we don’t know how perfect those people’s lives are…and if we are feeling less than, that’s on us and not them. We can always hit unfollow if we are constantly feeling bad scrolling past the perfect posts.

 

What’s the point in following a Mom/Fitness/Food blogger with 200k+ followers who never interacts or responds to her audience?

 

Here’s a list of REAL Moms who I follow that are the real deal! They will inspire you, show both the good and bad sides of motherhood AND will even interact and respond to you.

@thekoshertomato

@thekoshertomato

What you can expect: Tons of cooking tips and videos on “how to” chop veggies, cook healthy meals, sharpen your knives, etc. (I have been known to watch Sandy’s videos over and over again because I am in awe of her knife skills!) Her instastories are both entertaining and helpful because you get to see her infectious personality and learn from her too!

@eatliftrunyoga

@eatliftrunyoga

What you can expect: I mean her name says it all! Holly shares insightful topics related to motherhood and training through amazing photos (often her backdrop is the beautiful Maine landscape) and relatable quotes. She’s a postpartum fitness expert and is no nonsense when it comes to caring for your postnatal body. You won’t see bikini and ab shots here – rather strength through yoga poses, weightlifting, and photos with her son.

@momasrx

@momasrx

What you can expect: Raw honesty and true fitness motivation. Full time working mom of 2, dedicated Crossfit athlete (her home gym is sick!) and professional meal prepper. Ashley shares the highs and lows of being an elite Crossfit athlete, a mother who has experienced painful loss, the joys of hitting new PRs and her journey through postpartum. She also happens to be the guest blogger for Fit Mom Strong Mom who’s post, “An Open Letter to Crossfitting Moms” went viral.

@fitnotic

@fitnotic

What you can expect: Tons of gym workout videos – but not videos of her in a crop top and booty shorts doing unrealistic moves. Sheryl shares her real life workouts as a mother (and personal trainer) recovering from Distasis Recti – as well as clips and exercises she does with some of her clients. Her arms are enough to inspire you to pick up a weight – but her content isn’t just “hey look at me” it’s truly helpful to all moms wanting to maintain a strong body and healthy fitness routine.

@fitfamilysydney

@fitfamilysydney

What you can expect: Mostly mouth watering photos of amazing healthy meals (recipes often included!) as well as occasional photos of this absolutely beautiful Australian foursome who truly “Fitness” as a family. They are definitely #FitFamilyGoals – (and hearing their Australian accents never gets old.) Reach out, say “hello” and expect a genuine response in return.

 

There really are a ton of fitness loving moms out there who are looking to help, motivate, inspire, and connect with you – including me! Check me out @fitmomstrongmom and say hi!

 

Let’s connect and strive to inspire the next generation (our kids!) to be healthy and fit through leading by example.

 

Until next time, Mommas!

Guest Post Motherhood Postpartum

Make 2018 Your Best Year Yet by Being the SAME YOU!

January 9, 2018

With the new year here, I find myself (with the rest of the social media universe) reflecting on the year that was and looking forward to new goals, a new year, and a new me in 2018. However, what if I don’t want to be a New ME?

What if I want to be the Same ME? Get back in touch with the part of myself that I let slip away when adult life, marriage, and kids happened? I am a HUGE planner and scheduler. Failing is tough — so why do I keep setting myself up for failure every year with resolutions?

Before Kids

Most days I think I am a pretty great mom and before kids?…pretty sure I was doing ok then too!

I am not buying into setting a New Year Resolution this year. Why you ask? Well, only a little more than 40% of Americans set a resolution, of which roughly 8% are actually truly achieved (www.forbes.com). Plus – I really don’t need or want one more thing to track right now either. Being completely honest here, dry shampoo and cereal for every meal is a HUGE mom win some days.

Also, any resolution I could think of has been repeated the last 5, 6 years (lose weight, workout 3 days a week, be a better mealprepper, never leave dirty dishes in the sink, etc). So why should I keep trying to achieve the same things, that I will not end up sticking to for more than a month (maybe 3), fail, make excuses, and try again the following year?

Insanity??? Absolutely!

I’m going to make 2018 my best year yet by being the SAME ME! I have learned many life lessons, especially at the end of 2017 after we had baby Kelsey. One of which was that if I need time to my self, I make time for myself.  It may be at 4:30 in the morning or 11:00 at night, but I tell you … I miss me and I used to be pretty, freaking,
awesome.

I miss the side of me that runs regularly and goes to the gym.
I miss the side of me that gets lost in a book.
I miss the side of me that has enough time to shave her legs in the shower!
I miss eating breakfast and coffee without Umi Zoomi playing in the background.
I miss staring at the stars on the clear night.
I miss riding my horse as often as I used too.
I miss being able to crochet, sew, and craft.
I miss good bonfires and nights out with friends.

Now, if my husband were reading this he’d tell you that I still am awesome (or he better!) But, what I didn’t realize was how much of ME I have been missing out on and how much I have let slide the things that
used to mean so much to me.

Being a mom and getting the chance to have kids is the best thing my husband and I have been blessed with and we
would never change that for the world. The baby blues, anxiety, and self doubt can all wave goodbye in 2018.

In fact I was laying bed the other night talking with my husband and I mentioned that I just felt tired, extremely bloated, and just not myself…I talked about the rough bedtime trying to get the girls to sleep, the baby’s cough, and a messy house. I felt plain old defeated.

His words to me, “Knock it off. You are beautiful, the house will be fine, the girls are sleeping. You need to quit worrying so much. Not everything will go as planned and everything will workout.”

Don’t tell him this, but he was right.

After Kids

The following morning I got up, fed Kelsey, went for a run, cleaned the house, and got the kids ready for the day. Everything was ok and my “stuff” got done.

Who am I and what is ME? I’m learning that is a complicated role that is different day to day; but by making time for ME and doing the things I once loved, I am learning I can be a Mom and a runner, a rider, a reader, a crafter, an outdoorsman, a housekeeper AND have a career.

I’m learning that it’s ok to have a babysitter and get home later than expected. It’s ok to ask for help, ride my horse during nap time, and stop off at happy hour! It’s ok to not feel “normal” some days as motherhood is a HUGE change!! It’s ok that stuff won’t always go as planned and lists will go uncompleted.

As moms, we give everything we are to our family, but we are still a priority. Now it’s time to rediscover the things we once loved. I cannot wait to get back to being ME in 2018. This may be accomplished differently every month or even everyday, and I have no way to tell you how exactly that will get done.

I do know, there is no end game and no strike of the clock at midnight on Jan 1, 2018 that will suddenly make everything work out. I do know and I have learned already that I am up to the challenge of being ME.

I am a mom, a working mom, a mom that runs, reads, and rides horses. I cuss on occasion and my children may repeat me one day (but lets hope they repeat their father first…)

The world will still turn and we will get another chance the next day to be the best version of who we are again. So, 2018 – Cheers to a New Year and getting back to the SAME OLD ME.

Guest Blogger

Theresa (Teri) Thompson

I am a wife to Billy and mom to 2 beautiful girls, Blair and Kelsey (2yrs and 4 months respectively). My family resides out in the country near Park River, ND, where my husband and I both work as agronomists. I love to spend time with my family, ride our horses, play with our dogs, run, read, and do pretty much anything else that gets me out of the house.

Mind Body and Wellness

How to Enter the New Year Lighter, Without Even Going on a Diet

December 31, 2017

It seems as though the only thing anyone talks about this time of year is “did you overeat this holiday season?” Or “are you ready to lose weight” or  “get in shape.”

 

Yeah, I’m sure we all can relate to those feelings in one way or another…I mean, I know I can (…my mom makes these special cream cheese cookies ONLY at Christmas time and I’m pretty sure I inhale them within 2 days and don’t share with anyone…) but did you know that even if you gain some weight over the holidays, or are already overweight, you are still a good person and worthy of living a life of happiness and without stress or anxiety? It’s true!

 

Sure, losing 5, 10, or maybe even 20+ pounds might make us HEALTHIER…but will it really make us “lighter?” Will 20 less pounds on your body fix the drama at work? Or soothe the pressures of taking on too many responsibilities? Probably not.

 

It’s amazing how much weight we carry around that can’t be measured in pounds. Anxiety? Weightless. Jealousy? Weightless. Mental stress? Weightless. You see where I’m going here? Let’s take a look at a few areas where we can “lose some weight.”

Separating ourselves from relationships that no longer serve us

Some people enter our lives for a moment, some for a season, and some for a lifetime – but there’s always a reason for why they came into our lives.

 

Once that person/relationship begins to feel forced or out of obligation it starts to weigh us down. Makes us feel stuck.

 

Social media is notorious for developing these fake/forced relationships. (Don’t get me wrong! I have “met” MANY awesome people online who I have never actually met face to face in real life who feel more like friends than people I actually know.)

 

But, sometimes we are “friends” with people online because we “used to” know them…in like 5th grade or whatever. Do we REALLY need to be connected on Facebook to EVERYONE in our graduating class? Probably not.

 

Sometimes connections happen because of business or client/coach/mentor relationships. Sometimes it’s a long term connection….annnnnd sometimes you find out maybe it’s not the best fit. That’s ok – that’s life…but why keep connected with people you have no intentions of working with ever again? Is FOMO (fear of missing out) worth the extra weight we carry around for no reason? Unfriend – Unfollow – Unsubscribe…and see how much better you feel.

Stop doing things you used to love but now hate

Ok, so there are just some things in life we HAVE to do that we never really enjoy (like paying bills or going to the gynecologist) but then there are other things that maybe we ONCE enjoyed but now start to dislike…loathe…hate. These things used to be fun but now feel like a chore and we dread having to do it every time it comes up.

 

No offense to those who have never really been self motivated but Type A personalities with “go getter” attitudes often like to finish things they started…and usually like to finish first – but that’s not important right now.

 

I think this has to do with the whole “don’t be a quitter” thing. Quitters don’t finish so that’s like giving up or failing. For perfectionists failing is not an option – even if that means giving yourself stress and anxiety in the process of seeing something through to the end.

 

Well, when put like that, it sounds pretty stupid to torture yourself like that, right?

 

Maybe it’s age, maybe it’s motherhood, or maybe it’s just life experience but this year I “quit” or “gave up” things I started or said I was going to do because I was feeling obligated.

 

At one time in my life I would have half assed it to get it done so I didn’t have to say “I quit” but this time I asked myself “how much better will I feel if I STOP doing x-y-z?”

 

It’s scary admitting you have to stop doing something because you can no longer make it work – but if you keep doing it the tension between you and your spouse or partner will continue – yelling at your kids for being kids will continue – feeling the stress, anxiety and pressure to complete something that you don’t HAVE to do will build.

 

When I made the decision to walk away from some of the things I committed to I knew it was the right decision because it felt like a weight had been lifted off my shoulders almost instantly.

Forgive

Sometimes things happen to us in life that’s not fair. A partner cheats on you, your best friend lies to you, someone steals from you – these things can range what might be considered mild by some to severe by others.

 

I’m not saying you have to forget the wrongdoing but what I am saying is – how is this grudge serving you? If every time you think about the incident or person who did you wrong does it make you feel good? Probably not. Continuing to be mad after something happens to us is on us – not our offender. When we chose to forgive we no longer produce negative energy or live in negative headspace. We free ourselves up to receive new experiences, forge new relationships, and just generally live happier.

 

Let 2018 be the year that you finally lose the extra weight you have been carrying around for years…and keep it off for good.

Uncategorized

Breast Cancer Surviver Shares her Story

October 24, 2017

October is breast cancer awareness month, and while having a whole month dedicated to teaching, learning, and getting ourselves checked is great – there are still 11 other months of the year where self checks are JUST as important.

Since launching Fit Mom Strong Mom I have “met” some of the most amazing women from around the world – many who have been through some of the hardest and most challenging times. These women are moms, wives, business owners – they all love fitness – they all have a story.

The following interview is with Fit Mom Strong Mom Ambassador, Lisa Marquez – Breast Cancer SURVIVOR who so open and honestly shared her story with me, in hopes that we can help, educate, and inspire other moms on this very important topic.

FMSM: Can you share when the first time you thought there might be a problem and how you knew you needed further testing? Was it through a self breast exam? Was it at a doctor visit? How old were you?

LM: I had NO idea –  none whatsoever, that I had breast cancer! No pain, no redness. Nothing. It was crazy how I found it! Bear with me.

So, Back in 2012, (my last amazing running year) I had a groin injury/lower abdomen pain which for the next year and half went without diagnosis. Doctors could not pin point what was wrong with me, only guess, because even on my MRI’s, nothing showed.

Finally, (jump to February 2014) after trying everything (including rest), I saw yet another doctor who said that clinically I was showing all the signs for a sports hernia. He recommended a laparoscopic surgery to go in and see wth was going on. At this point, I was desperate and agreed.

This photo is that time I went to get my hair chopped off to prepare for losing it in just a few short weeks

The night before this surgery, I was lying in bed and said to my husband, totally joking, “What if they open me up and its cancer!?” He said, “Is that how you think!?!” lol. I was like, “well shoot, who knows at this point!” Anyway, in that moment, I said well, let me do a self check and that’s when I found the lump! My husband said, “Don’t go freaking out!” I wasn’t freaking out at all -I was simply annoyed that I had to, yet again, deal with another issue ( that I didn’t think would lead to anything).  All I wanted was to run pain free again.

A week after my surgery (which it turns out I had a tear in my abdomen) I went to my OB/GYN to get the lump checked. She said it was probably nothing, but lets get it checked anyway.

On February 10th, I went in for my first ever mammogram and ultrasound. Ouch! I knew as I laid on the table for the ultrasound, that something was wrong. I felt it in my gut. They immediately read my results and the radiologist came in and said “I’m highly concerned it’s breast cancer.” I was 39 years old.

FMSM: Do you have any family history or were you the first in your family to experience this?

LM: No family history…I was the first. 

FMSM: Can you walk me through the process of treatment? Were you given options? How did you cope with it? (Running? Praying? Support group? Spreading awareness?)

LM:Everyone’s treatment process is different depending on the cancer and size. My tumor was 7 cm, which is pretty big, so the doctor recommended doing chemo first to shrink it as much as possible, then do surgery to have whatever was left, removed.

August 2014 – Having some fun, but scared $h!tless

That is exactly what I did, but  let me say this…you ALWAYS have options and don’t ever let a doctor tell you other wise. Do your research. In the beginning, it was so new and unfamiliar, that I mostly put my trust in my doctors. I was fortunate enough to have an excellent oncologist, but I interviewed/visited a couple of facilities before deciding on this doctor/facility.

So my process went like this:
a. mammogram/ulstrasound
b. biopsy (results 2 days later confirming breast cancer)
c. Oncology doctor to discuss options. 
d. cut my hair shorter into a bob
e. find a wig
f. Chemo- 5 months from March until July
g. August-Surgery to remove last little bit of tumor and to get expanders (to stretch skin for implants…I opted for full bilateral mastectomy removing about 98% of my breast tissue)
h. Then Surgery again in October to get actual implants.
i. December/January- Radiation for 6 weeks. 
Finally I was done. 

2014 – Right after my husband and kids helped me shave my head for the first time

Coping:

Everyday what got me through this was the simple phrase I said to myself, “At least cancer happened to me and not my children.” I’m in tears now. It’s still so difficult for me to talk about. I would take this on again and again if it meant it was me and not my babies! 

FMSM: How has life changed for you since?

LM:I found a stronger version of me. Cancer literally stripped me down to nothing. It’s quite humbling. You think you know yourself, but then I realized I didn’t at all. I learned a lot about myself during this time and while it was such a tough time, in a way I think, this was my path to the me that I am now. I was so fragile and vulnerable post cancer –  I was an emotional mess and had to work everyday to rebuild myself and find my way again. 

Now, I try to spread awareness by sharing bits of my story on Instagram. I know there is something “more” I want to do – something bigger to spread awareness – but it hasn’t come together yet. I know it will in its right time. 

FMSM: What advice can you offer women about how important breast health is? What advice can you offer someone newly diagnosed? Someone currently going through treatment?

LM:The best thing you can do is to just check yourself at least once a month. Do it in the shower, or when you lay down to go to sleep. Check Instagram again before going to bed (you know you do it! lol) and then check those boobies! 

If you’re newly diagnosed, try to stay calm until you get all the details. I know it will be hard, but once you have a plan, you will fall into “fight” mode. It can all be overwhelming at first. So much terminology and so much to take in, so what I recommend for this is to buy yourself a little notebook and document EVERYTHING. I would write the date and take notes on how I felt and I would document all of my doctors visits and what they told me. I made  a separate section for Q&A for my doctors or things I wanted to research. You will forget things so I feel this is SO important. WRITE IT ALL DOWN. After cancer, I was able to help a friend, newly diagnosed, (who I’ve yet to meet) because I was able to reference my notes. 

FMSM: Please share something exciting going on with you now! Anything! Brag away! ANYTHING!

LM:Well, the biggest most exciting thing for me right now is my new business (www.getonyourmarq.com). To have finally made this dream come true has been so rewarding! I don’t know how many times I’ve talked myself out of starting, but I finally said “If not now, then when!?!” Life really is too short and can be snatched away from you in the blink of an eye, so, take the time to snatch up your goals and dreams NOW. The minute I said YES, it was SUCCESS in my book. 

Remember, Life can be as exciting as you make it, so find something to be excited about each day!

Lisa Marquez, Breast Cancer Survivor

If you would like to connect with Lisa you can find her here:

      www.instgram.com/getonyourmarq (business)
Twitter: www.twitter.com/_onyourmarq (personal)
             www.twitter.com/getonyourmarq (business)
 
Uncategorized

Virtual 5k Cupcake Run & Cake Walk to raise funds for Special Olympics NJ

October 19, 2017

Registration for the first EVER VIRTUAL RUN hosted by Fit Mom Strong Mom and Lizziecakes Custom Creations is NOW OPEN!

For as long as I can remember I always wanted to host a road race. In college I was on the Student Entertainment Council where we put together all of the major entertainment events and activities for the campus – For a few years I worked in advertising and marketing at a radio station where we hosted numerous events from expos to concerts. Having a background in cross country, track and field and Obstacle Course Races I’ve participated in a number of events and always thought it would be so fun to put something like that together – and attach it to a good cause.

Every year for the last 7 years this crazy girl jumps into freezing cold water for the Polar Plunge in order to raise funds for Special Olympics New Jersey – (if you know me, you know I don’t even go in the ocean when it’s 100 degrees out so the least I could do was help her raise funds since I’m a big fat baby when it comes to the ocean!)

Fit Mom Strong Mom Ambassador Liz Demato (LizzieCakes) first came into contact with SONJ the summer of 2008 when she was able to witness firsthand how sports positively impacted three children with autism that she had been treating. In collaboration with a football coach who donated his time to the day program she was working at, she witnessed how becoming engaged in football drills, soccer games and even dodge ball, translated over to the classroom. The children exhibited more focus, motivation and overall had a better sense of pride in themselves. She decided to raise money for SONJ upon hearing that the organization solely survived on donations. She has been participating in the Polar Bear Plunge and has raised over $15,000 since 2011 with her team Chilly Willies.

How does it work?

Register and complete your run/walk anytime between October 1st-December 22nd. This is a virtual event, meaning you can do your run/walk anywhere you want! Outdoors at a park, along the boardwalk at the ocean, in the trails, or on the treadmill at the gym! Proceeds from this Virtual event will be benefiting the Special Olympics of New Jersey. All participants will get a freaking ADORABLE medal (just wait until you see this thing!!!) ANNNND there WILL be a few prize categories as well!

Prizes? Did you say Prizes?

Yes! Here are the categories where prizes will be awarded:

  1. One winner who posts their after “race” photo on Facebook and/or Instagram with the hashtag #FMSMVirtualRun. Please make sure your profile is set to public so we can see your submission – or you can post it directly to the Fit Mom Strong Mom Facebook page wall.
  2. One winner who refers the most people to the virtual event. Simply ask your friends and family to include your name in the “Referred by” field on the registration form.

*Prizes will include a gift card and Fit Mom Strong Mom Apparel – prizes are subject to change without notice based on availability. Thank you for understanding.

What now?

Sign up! We are ready to support you through your training and can’t wait to see your post run photos! Run/Walk solo, grab a friend, or start a group! The more the merrier! Thanks to donors like you, more than 25,000 SONJ athletes will continue to have opportunities to participate in year round sports!

You will be asked to create a user name a password during registration. This username and password will grant you access to the Event Info page which will include free training tips and facts about Special Olympics New Jersey.

Fitness Motherhood

Time Saving Health and Fitness Hacks for Busy Moms

October 3, 2017

I had you at “time saving,” didn’t I? Time is a very valuable asset and as moms we don’t have as much time now as we did before kids so everything we do needs to be efficient and effective.

And since I know you don’t have much time I’ll get right to it. Here are my time-saving health & fitness hacks that I use all the time.

Crock pot chicken

Who has time to meal prep? I mean, some people love it – but I’d rather NOT spend 2-3 hours cooking and packing meals on Sunday when I could be doing something else. Buuuutttt…I still want to prep SOMETHING to be semi prepared for the week so I throw some chicken breasts in the crockpot with salt, pepper, garlic powder and a little chicken stock and let it cook for 3-4 hours while I go do something else. Once it’s done I shred it and now I have chicken for lunch and dinner all week.

I can throw it into a salad, a wrap, or rice and veggie bowl. Weekday lunches and dinners in under 20 mins.

Pre-cut produce

Ok, so this might not be the most budget friendly option, but we’re talking about saving time here, not money – and time is money.

I find when I buy fruits and veggies that need to be cleaned and chopped they are more likely to sit in the fridge until they go bad and I throw them out – so really they might be cheaper than pre-cut, but if I’m throwing them out it’s not really saving me any money.

Pre Cut produce are washed and ready to go – so, will I pay an extra $2-$5 to save myself time to do something else? Yes.

Do compound exercises and work big muscle groups when strapped for time

Sometimes (ok most of the time?) us moms don’t have a ton of time to workout. Often we have 20 or 30 mins a few times a week to exercise between EVERYTHING ELSE we have to do.

Don’t waste your time with bicep curls, dips, and crunches. Yes, everyone wants “toned” arms (I hate that word, by the way) and a flat stomach but when you have only 20 mins how many calories do you think you are going to burn doing the previously mentioned exercises? Do you get out of breath and does your heart rate spike during them? It’s unlikely.

When strapped for time combine movements or do exercises that recruit more muscles working together at the same time. Think, thrusters, Burpees, or if you must curl, pair it with a lunge.

Circuit Train

Take the advice above and use compound movements to put together a circuit. When done properly Tabata style or HIIT (high intensity interval training) is extremely effective for fat loss and conditioning…AND you don’t have to do it for more than 20 mins so it’s the perfect kind of workout for busy moms!

And there you have it! Apply one, or all, of these tips to your life and see how much time you end up saving to do something for yourself maybe? (A mom can dream, can’t she?)

Are you a busy mom and want more health & fitness hacks? Sign up for my newsletter!

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Uncategorized

Celebrate National Women’s Health and Fitness Day

September 25, 2017

For many of us, women’s health and fitness day is EVERYDAY! But, that doesn’t make it any less cool that it has a special day all its own – the last Wednesday of September.

I mean is it a coincidence that it also happens to fall on “Workout Wednesday?” I think not.

So, in an attempt to inspire other moms out there to make health and fitness a priority, I asked my Ambassadors how THEY will be celebrating this year and this is what some of them said:

“Wednesdays are kettlebells and more at the Training Room with the baby tucked in a corner and while my toddler is in preschool!” Anita

“I will wake up, do my daily 30 burpees, have a healthy breakfast (egg and spinach sprinkled with chia and flax, Avocado, water, coffee) and take my little girls to gymnastics so they can have fun and get strong and healthy!”Stefanie

“Working on couch to 5k and slowly easing back into powerlifting!”Jessica

“Well. Now that I’m aware of it. Dance party.”Sara

“I think I’ll run on the boardwalk instead of around my block when the sun’s rising and then just stretch looking at the water. Recenter before the day begins.”Liz

“This is my husbands birthday but I will be doing one of the coaching club workouts before we celebrate!”- Madeleine

“A trail run!!!” –Cindy 

“I will be going to my Crossfit box for the 9 or 10 am workout. My 15 year old daughter is joining me this time so it’s so awesome to see her getting strong. She’s way better than this old momma and I am so proud. Then it’s either eating a leftover meal or getting a burrito kind of lunch.” –Rose

“I will most likely go for a run!”Wendy

I’ll be teaching a Bootcamp in the AM and HIIT in the PM!” Danielle

“I’ve got one of my senior clients, so I’ll be doing his workout alongside him. If it’s as nice as it’s been these past few days here though… that’s the ONLY thing I’ll be doing. It’ll be a beach day after if it’s nice out! (Because it’ll probably be the last one of the season.)” Holly

“I’m on the last week of an 18 week training plan for a half I’m running this weekend so I’ll be running 5 easy miles.” Laura

“A little strength workout and cardio.”Sarah

“At 39 1/2 weeks pregnant, I’m going to go for a swim and cook my favorite dinner….make your own (vegetarian) Buddha bowls!” Amanda

“My birthday! I’m taking a rest day for my health. Trying to fight a viral infection that may turn into a respiratory infection and I have my first Full Marathon Saturday!” –Krista

 “CrossFit WOD!” Jaime

“Still in marathon training mode & Wednesday is 5 miles with 5 X 30 second fast pace strides. Since it’s also Women’s Health & Fitness Day I will invite some of my local running tribe to join me & treat them to coffee after.” Steph

So how will YOU be celebrating National Women’s Health and Fitness Day?



Uncategorized

What’s Up with Those Carb/Fat Blockers?

September 15, 2017

So, here we are a week away from the first day of Fall and everything pumpkin, apple, and comfort.

This is my FAVORITE time of year but you know what that means? The diet industry pretending to be the “hero” again with all of these great “supplements” to help off set all of that comfort food we will be eating…the Thanksgiving dinners, the Christmas cookies (and whatever you eat for Hanukkah…sorry, I’m not Jewish‍.)

You’ll see posts and ads on social media for carb blockers, and fat blockers, and diet teas.

Can we all just save our money? Like really….PLEASE – if you’re going to eat the sweet potatoes and sugar cookies and pumpkin pie then just eat them and enjoy them…and move on.

Buying carb/fat blockers, why? So you can “have more” or “not gain weight?” Guess what? Having one meal where you overindulge isn’t going to put 10lbs on your a** over night.

There is a bigger problem at hand and hiring professional help to assist you in changing your habits is much more beneficial to you than spending $25 on a bottle of pills peddled by an old high school classmate who tries to convince you with anecdotal evidence.

Supplements aren’t regulated by the FDA so most of the time, do we really know what we are buying?

Supplement companies sell you a story – a vision of what you *could* look like if you used their products.

Let’s look at a few alternate solutions to the carb/fat blockers.

  1. you could choose to eat more complex carbs (complex carbs have less sugar and more fiber than “white” carbs helping your blood sugar to remain stable and help you feel fuller for  longer)
  2. you could increase your fiber intake (greens, veggies, fruit, whole grains – again to help stabilize blood sugar and feeling satiated)
  3. You could avoid fried foods and opt for baked instead
  4. You could include more healthy fats in your diet like avocado, nut butters, or fish.
  5. you could make exercise a regular part of your daily routine. You don’t even need a gym or equipment – just get outside and walk!
  6. you could do all or any combination of the above

The side effects often associated with these non-regulated supplements are usually worse or more uncomfortable than the guilt you feel after over indulging. Including – but not limited to: bloating, gastrointestinal issues (including sh*tting your pants…Alli, anyone?)

So this fall and upcoming holiday season find a local or online group (like this one!) who can support you and help you through your challenges and ignore those posts and ads for magical pills and potions. No matter how much we want to believe leprechauns and unicorns are real…they don’t exist.

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Why 30 Day Squat Challenges are Stupid

August 23, 2017

I know you’ve seen them -posts on Facebook that look like this: “Hey! I’m thinking about doing this 30 day squat/plank/pushup/(insert some other exercise here) challenge! Who wants to join me!?”

Maybe you even posted something like this yourself.

I’m all for someone wanting to get fit – and any activity is better than no activity, right?

Not really. Here’s my beef:

  1. Who’s writing these? Like who said by Day 30 you should be doing 250 squats? Are these body weight squats? With weights? Are you doing them all together at one time? Breaking them into sets? Done throughout the day? Does anyone really know? 
  2. Most of these challenges are “pinned” or posted/shared by people who aren’t active on a regular basis…at least as seen in my news feed. 50 squats for Day 1 is a lot for someone who might be just starting out – and what if the person doesn’t know proper form? They are going to be doing 30 days of incorrect form leading to…
  3. Injury. Performing high repetitions of any movement over and over again for a long period of time isn’t good for you. You need to change up movement patterns and work all planes of the body to really benefit your over all fitness.
  4. They feed the need to chase perfection. What happens if you don’t keep up with it? You feel like a failure…or if you miss a day, now you are trying to play catch up and end up doing MORE squats because you are doubling up on days you missed – the numbers are already insanely high to being with, playing catch up is just going to lead to…
  5. Injury – oh wait…I already covered that in #3.

If you are looking to participate in a free fitness challenge, please be sure to sign up with someone who is a fitness professional – a certified personal trainer, certified fitness instructor, physical therapist, or someone with an exercise science or kinesiology degree – someone who knows the human body and how to safely and properly write programs. I run free challenges at least 3 times a year – to be the first to hear about when my next free challenge starts sign up for my email list here!

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The Reason Fitness Pros Won’t DM You to Solicit Their Services

August 15, 2017

We’ve all been there – an old “friend” from high school sends us a direct message on Facebook or Instagram  – or better yet a complete stranger – first the small talk – then the outpouring of compliments – and then the bomb –

A real message I received

“Have you ever thought about becoming a beachbody coach? You’d be so good at it!”

Or

“You should join my next challenge group!”

No – just stop.

Beachbody coach 1: “I had such great results using the program myself so that’s why I became a coach. I wanted to help others get the same results I did.”

A real message I received

Beachbody coach 2: “I wanted to make some extra money, and I love working out so I became a coach. I get paid to workout!” (Insert eye roll here)

Guess what? I taught my son how to count to 10 but I’m not going around calling myself a teacher and reaching out to friends seeing if they want me to tutor their kids now.

I know it sounds like I’m beating up on Beachbody – ok, well I guess I am. But here’s my point.

Those of us who have put in the long hours of studying and learning about the body and how it works, earning CEUs year after year to make sure we stay up to date on best practices – we don’t HAVE to solicit and blindly reach out to “old friends” and strangers.

Why?

Because our income doesn’t depend on whether we sell a “challenge pack” or monthly Shakeology autoship.

Our purpose truly IS to help people – educate people – share helpful information and attract our tribe. People find US.

A real message I received

Some people take the free info we share and run with it and get great results on their own – while others need more – so they hire us.

There are millions of fitness professionals out there – did you ever notice that some of those people annoy the hell out of you while others you can’t get enough of and you follow them on every social media platform, subscribe to all of their emails, read their blogs, and visit their YouTube channels?

There’s a place for everyone. You just have to find “your person.”

Maybe you are someone who LOVES doing workout videos at home. Well then, guess what? Beachbody might be your thing!

But

Maybe you love running-

Maybe you want to get stronger –

Maybe you want to lose weight-

Maybe you want a fitness professional who is a mom or a runner or strength & conditioning coach.

The most important thing is finding someone who gets you – who speaks your language – who makes you say, “OMG – Me too!”

That might be me – or that might not be me. In any case, you’ll know when you find the right fitness professional for you – and when you do find them – great things will happen for you!

If you like focusing on the positive – focusing on what your body is capable of – if you’d rather be strong than skinny – join my tribe!

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