Motherhood is a VERY physically demanding job. In addition to the lifting, holding and carrying that you do all day, everyday...it is also a very reactionary job! The beautiful (and challenging) aspect, as well, is that your children get bigger and bigger everyday! What this means is that your children are actually your own in-house personal trainers. They dictate your movement patterns and they increase your resistance or "load" as they grow. Because of this, motherhood/parenthood, doesn't necessarily get easier...you just get stronger. The way you train for this job must be at the forefront of your exercise programming. These are your main areas (and some exercises) to keep in mind:
· Upper Body Strength: Bicep Curls, Military Presses and Tricep Kickbacks
· Upper Back Strength: Mid and High Rows, Rear Fly
· Core Strength: Plank, Woodchop
· Lower Body Strength: Lunges, Squats
Stay focused on specific movement patterns of motherhood/parenthood and you will identify the best way to workout...when your children are ANY...more
Ahhhh Spring is in the air (almost!). There is nothing I love more than a nice spring brunch with family and friends. The only problem is, sometimes its hard to find a tasty dessert that isn't awful for your waistline. Enter our fabulous friend Chef Mareya from The Fit Foodie. This recipe is not only yum-tastic,but it makes for an adorable centerpiece too!
DARK CHOCOLATE DIPPED-FRUIT CENTERPIECE
Recipe Servings: 4
Simple and delicious, makes an impressive centerpiece and a fun activity with the kids or a Valentine's Day treat.
8 oz 70% or higher cacao dark chocolate, broken into pieces or chunks
1/4 C Unsweetened coconut milk
1 tsp Pure almond extract
2 Bananas, medium sized, ripe, cut into 2" chunks
12 Strawberries, medium sized, firm
1 Mango, medium sized, peeled and cut into 1" slices
4 Wooden skewers or popsicle...more
Our WOM (Word Of The Month) at FIT4MOM is Motivate! We all seem to want more motivation. But what is it? It's defined as "the art or process of giving someone a reason for doing something." We are all looking for the energy that gets us to act, to do more of something. We are looking for the desire to go out and exercise to eat better or start some project. We don't want it to feel like work. We want to be excited about it. It's that fire from within. But sometimes it goes out.
We can't be motivated all of the time. Sometimes that spark does go out and we feel uninspired, lazy and even drained. At those times, your goal seems like just a goal and something that will never happen. It's ok. It happens. To all of us. But then we need to come back.
Zig Ziglar said “People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.”
Here are some tips to recharge your motivation:
1) Readjust your focus. You will have what you focus on, so if you are focusing on the negative or your lack of motivation that is all you...more
It is the beginning of another fabulous week and boy do I have a treat for you. Meet Maria. I saw Maria's photos on Facebook (where else?!) and knew she would motivate moms like crazy. Maria has 2 young kiddos but still manages to make health and fitness a priority and it shows! Great job Maria, you look fantastic! More important than that, you are a great role model to those around you!
**Tell us about yourself**
My name is Maria Deveraux, I’m 39 and I have the best job ever being a stay at home mom. I have two beautiful kids; a 4yr old daughter named Kara and a son Liam who just turned 1 yrs old. I have been doing FIT4Mom for almost 2 years, here in Temecula Valley. I actually found out about Fit4 Mom when an instructor came to one of my prenatal classes when I was pregnant with my daughter. I thought what a great way to exercise with your kids and meet other moms. The first day I attended I was hooked, I LOVED IT!!!!
**You look amazing, tell us about your fitness journey.**
After the birth of my son via c-section I gained about 50 pounds. I wasn't...more
For the month of March, we encourage you ALL to accept a squat challenge! The muscles used in a squat are your quadriceps, hamstrings and glutes. It is a VERY effective lower body strengthening exercise! Throughout your day, you can find many opportunities to squat:
In a standard squat, your feet are parallel and your weight is in your heels. You should be able to see, and wiggle, your toes at the lowest point. In a plie squat, widen your stance and point your feet and knees outward in the same direction. At the lowest point your knees should be over your ankles not your toes.
Take this March Squat Challenge and see how creative you can get by working these squats into your day. You will be surprised by how strong you feel and maybe you'll start incorporating this movement into your routine beyond the challenge! Ready,...more
It's that time of month to ask me whatever you want. I get questions on everything from business to fitness. This month's question...
"What Stresses You Out? How Do You Handle Stress?"
Lot's of things stress me out. Too much to do and too little time. My kids whining. Not having childcare when I need to work. Kids fighting. Ok, the list goes on.
How do I deal with it? I put daily effort in to stress prevention and stress reduction.
1) I meditate every day. Just 10 minutes does the trick.
2) I try to find gratitude every day. It's good for you and your health. I keep a gratitude journal by my computer and fill it out every single day.
3) I soothe myself with scents. Aromatherapy has been proven to reduce stress. I keep some wonderful smelling oils in my purse, my car and at my desk. You would laugh seeing me essentially spraying away the stress during certain tense moments.
4) I "take 10". Most of our stress comes from the chaos that is inherent in our busy lives. I try to take 10 minutes of every day to decompress. I know you feel like...more
Doesn't it feel great to put a nice, healthy home cooked meal on the table?! Problem is, I don't do it as often as I would like. Well Moms, the solution may just be an under utilized kitchen gadget, a crockpot! I looooooove my crockpot. It allows me to throw in all of my ingredients some point during the day (normally during nap time) and then forget about dinner until, well dinner time. So here is a yummy chili recipe from one of our favorites: Sophia of Veggies Don't Bite!! Enjoy!
4 Bean Crockpot Chili
Makes a full crockpot
• 1 cup dry lentils (any color)
• 1 sweet onion
• 1 cup any type of squash or zucchini
• 1 cup carrots
• 4 cups veggie broth
• 15-18 ounces crushed tomatoes
• ¼ cup tomato paste
• ¼ cup white cooking wine
• 2 tablespoons apple cider vinegar
• 1 tablespoon crushed garlic
• 1 tablespoon cumin
• ½ teaspoon cayenne pepper
• 2 tablespoons smoked paprika
• 2 tablespoons chili powder
• Himalayan pink...more
Happy Monday Mamas! Meet Heather. This Mom is the real deal. Not only is she gorgeous, dedicated (like seriously never missing a SS class!) and inspiring; but this mother of 3 has completed 2 Ragnar Relays in 2013(If you don't know what a Ragnar is, it's a pretty hardcore team relay race that pushes even the most seasoned athletes). Here is how Andrea Hall, owner of FIT4MOM Nashville, describes her "she just amazes me how she can be such a great mother, continue to work and put her workouts as a priority. She can do it all, but never tries to make you think she's perfect." Love, love, love!
**Tell us about yourself**
I'm a 35 year old work from home mom of 3. I joined Stroller Strides after reading an article in our local paper announcing the grand opening of the Brentwood location for Stroller Strides Nashville in July 2007.
**You look amazing! Tell us about your fitness journey.**
My oldest daughter Tinsley was 21 months and my youngest at the time, Savannah, was 3 months when I found Stroller Strides. I had...more
There is a fitness principle that you all should be aware of and it's an exciting one! It's called the F.I.T. Principle; which stands for Frequency, Intensity and Time. The reason why this is exciting to understand is because there are some things YOU can adjust to get the results you are looking for! When it comes to Frequency, look at how often you are getting your workouts in. Can you add in another day? That additional workout can make a world of difference!
Intensity is another adjustable component. How intense, or engaged, are you in your workouts? If you have been on "auto-pilot", it's time to snap yourself out and focus in each exercise. You will find that the rewards you receive physically will be well worth the attention you give.
Usually, the amount of time in your workouts is pretty fixed. Most FIT4MOM classes are around 1 hour; however, the first two components of the F.I.T. principle are in your hands. If you aren't seeing the changes you would like to see in your fitness level, or your body, start adjusting the frequency of your workouts and the...more