On one hand you have the people assuming the ultimate goal is the “snapback”. On the other end of the spectrum are the “all bodies are beautiful” “you’ve just created life” camp.
Quiz: How Important is Fitness to You During the Holidays?
Schedule irregularity, emotions/stress at a high level, guilt about nutritional choices, priority shifts...the holidays can derail your fitness. The truth is that for most of us, the period from the end of November to January looks different than your life right now. And before you even continue reading, I'd like you to ask yourself...how important is your fitness during the 5-6 weeks of the holiday season?
7 Best Ways to Balance Family and Fitness
Is there such a thing as balance when it comes to fitness and family? Finding time for fitness has always been a non-negotiable for me. I need to exercise just as much as I need my daughter to understand the importance of exercise. It doesn’t mean it’s always easy, but it’s definitely doable if you want it to be.
Advice on Prenatal Exercise: 3 Tips to Achieve 40 Weeks of Workouts
I’ve collaborated with two mamas-to-be to provide you with their advice on exercise during pregnancy. I’ve worked with both Shannon and Jen for 40 weeks of prenatal workouts. So consider these 3 tips you approach exercise each trimester.
Tip 1 from Shannon: Consistency is key. Consistent exercise feels better physically, but just as important, consistency will help you overcome that guilty pressure of needing to “get back on track”. Even if you can’t do much, do something to stay consistent. This could be a 40 minute workout, it could be a 5 minute walk. Either way check that box and get it done.
Jen and Shannon
Tip 2 from Jen: Build a relationship with your trainer. This is a great point. Any fitness professional experienced in prenatal exercise will do their due diligence to ask you about your experience, complications, history, etc. You don’t want to have to catch every new instructor up, or worse, not have them understand your strengths and weaknesses. You’ll receive better workouts and your trainer will feel more confident challenging you if you’ve built a relationship. Jen adds, “I have a constant connection with Ashley so I am more aware of how hard to push myself and/or to know what to look out for! Ashley keeps me updated as to what to watch out for if certain pains pop up. This enables me to continue my training with confidence.
Tip 3 from Shannon: Be kind to yourself. “You never know what kind of day you are going to have. Energy flow fluctuates so much throughout different trimesters and can change daily. At a certain point, your body just grows and changes and things you used to be able to do, you just can’t do. I’ve also cut back slightly on how frequently I workout as I get closer to the end, which is okay. I’m still making the time as my body feels it can. I agree with Shannon. For some the hardest part of prenatal exercise is mental. You want to challenge yourself, but you don’t want to be rigid in your goals. With hormones shifting and your body physically changing, your mentally have to be flexible and try to be OK with adapting as needed.
If you’re pregnant and ready to get started, check out 5 Tips for a Stronger Core During Pregnancy.
Ashley Reid is an exercise physiologist with the only strength-based studio for moms and moms-to-be in Philadelphia.
Four Tips to Structure Your Home Workout Routine So That You Get Results
Five Home Workout Tips For Moms: Exercise When You're Home With Kids?!?!
"Mom Butt": When Your Jeans Don't Fit The Same After Baby
Your Baby Might Be the Size of a Fruit, But Your Butt is No Longer Peachy
2019 Fitness Reflections: Don't Skip This Goal Setting Step
Taking the time to acknowledge success and identify challenges will better prepare you to not only set realistic and achievable goals, but put more thought into your plan to achieve them. Do yourself a favor, find 10 minutes and use these questions as a guide. Take a day to let your answers process and then get to goal setting!
Is Your Stroller Causing You Pain?
Pushing a stroller may seem like a simple movement and necessary convenience, but like any movement we do over and over, if we don't do it correctly it can lead to discomfort, or worse, injury. The intention here is not to scare you from stroller use, but to help you prevent the aches and pains it can cause with poor form. Start with these two tips and start moving better today!
Exercising for Weight Loss: Are You Taking the Right Approach?
When it comes to weight loss, there are many factors, but simplified, to lose weight you need more energy (calories) going out than energy (calories) coming in. This is where exercise is an asset.
I have one disclaimer before I dive into my recommended approach. I titled this article using the word “exercise”, but what I’m really talking about is the umbrella term Physical Activity. Physical activity is broad and means your body is moving, whether for sport, fun, commuting, exercise, etc. I make this distinction because I consider exercise a structured form of physical activity that comes with the intention of improving physical fitness. Both require energy so we’ll discuss both exercise and physical activity in my top three considerations for weight loss.
New Moms and Weight Loss: Nutrition Advice from the Experts
I often hesitate to discuss weight loss with new moms because it shouldn’t be your first priority. Your recovery and caring for baby are. However, often times hanging on to the excess weight can make you feel more tired, make physical activity less desirable and you may hear a nagging voice every time you get dressed. So although not a priority, weight loss is worth addressing.
There are thousands of articles, books, and methods when it comes to nutrition. I reached out to two fellow mamas and registered dietitians/nutritionists to help you with your approach.
Post Baby Bounce Back: When to Start Thinking About Weight Loss
Snap Back, Bounce Back, Body Back...all terms you hear when it comes to moms that have dropped baby weight rapidly after giving birth (all terms that I think are inappropriate). Celebrities seem to do this rather well. So the question becomes, when is it appropriate to start thinking about weight loss after giving birth? My answer is two fold, but I will try to keep it simple.
2018 Reflections
I’m a planner and organizer, so I always look forward to the New Year as a chance to set new goals and create a plan to accomplish them. However, more recently I realized that I’ve been missing a step... I don’t properly take time to reflect on the year that is coming to a close. I have been depriving myself from celebrating accomplishments and acknowledging where I fell short. So before we storm into 2019 with new goals and hopes, take some time with me to reflect on 2018. Inspired by several different reflection resources online, I’ve compiled this one for you.
Getting to the Core of Pregnancy
The body’s “core” is a system of muscles that support the spine and pelvis, with the ceiling being the diaphragm and the bottom of the cylinder being the muscles of the pelvic floor. The shift of the pelvis and the separation of abdominal muscles during pregnancy can result in a weaker core and unstable pelvis. This may lead to pain in the lower back and pelvis during pregnancy.
One-Handed Eating for New Moms
The Trainer’s Trick to Designing a Better Workout
It's been 8 weeks, are you more fit than 2016?
New Year’s Day was two months ago which means those of us that made fitness resolutions should not only be feeling, but also seeing the changes to our body. If you don’t feel stronger, leaner or more confident yet, no worries, here’s a formula to help you design a better workout.
What I’m sharing is not a new method. Personal Trainers have been using this method for years...
Have You Been Told to Kegel? Top 3 Prenatal Exercise Myths
New Year, New You in 5 Steps
The number one New Year's Resolution for Americans is to “get in shape”. This is probably the case because most of us are ready to stop the indulging we began in November...maybe October if your derailment began after eating most of your kid's Halloween candy. I want to tell you that if your resolution is to “GET IN SHAPE” then YOU’RE GOING TO FAIL. Let me explain why...