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5 Ways to Strengthen Your Wellness

At FIT4MOM, we believe that taking charge of your own health is not just a goal; it's a lifestyle.

Every May beginning on Mother’s Day, the U.S. Department of Health and Human Services’ (HHS) Office on Women’s Health (OWH) leads National Women’s Health Week (NWHW). This year’s theme celebrates the strength and determination of women who have taken control of their health. NWHW fosters an environment where all women feel supported and empowered to speak up about their health needs and concerns.

This National Women's Health Week, let's celebrate the strength, resilience, and commitment of moms everywhere. By taking charge of our health, we nurture ourselves and create a ripple effect of wellness in our families and communities. After all, healthy moms equal healthy societies.

Here are five ways to strengthen your wellness and become your biggest advocate.

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Yes, exercising is important; but finding joy in movement is far more important than sets and reps. Whether it's a Stroller Strides session, a yoga class, or a mama & me class on FIT4MOM On Demand, incorporating regular exercise that you genuinely enjoy into your routine can boost your energy levels, improve your mood, and set a positive example for your little ones.

Of course, we started this list with movement—we are FIT4MOM. We have many resources to help you find the joy in moving again.


Eating well is a form of self-care—one that is often overlooked in motherhood. Mothers need to prioritize nutrient-rich foods that fuel their bodies and minds. From meal planning to mindful eating, we should make conscious choices supporting our overall well-being. During National Women's Health Week, we encourage you to try new recipes, experiment with healthy swaps, and stay hydrated for optimal health.

To help you make the best decisions for feeding yourself and your family, we asked registered dietitian and author Sohailla Digsby how to master the art of meal planning. Here's what she said.


Self-care isn't selfish; it's essential. But what is self-care?

Self-care is the practice of actively maintaining one's well-being and happiness. It can include getting enough sleep, eating a healthy diet, exercising, and spending time with loved ones. There are many different self-care activities, but they all share the same core idea: taking care of yourself is essential to be healthy and happy. Self-care can be anything that helps you feel better physically, mentally, and emotionally. (Find some more self-care ideas here.)

Whether it's a therapy session or a bubble bath, a quiet moment with a book or a meditation, make sure you are taking time each day to recharge your batteries. By practicing self-care, you can reduce stress, enhance resilience, and cultivate a positive mindset.

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Being part of a supportive community is a game-changer for health and wellness. Moms thrive in the camaraderie of fellow mothers. They share tips, cheer each other on, and celebrate victories together. So take time to connect, attend group activities, and build lasting friendships that uplift and inspire.

We have the village for you! We are a community of moms who support every age and stage of motherhood. From pregnancy through postpartum and beyond, our villages and fitness and wellness programs help make moms strong in body, mind, and spirit.


Be the biggest and loudest advocates for your own health. Stay informed about preventive screenings, regular check-ups, and wellness initiatives. Prioritize mental health by seeking support and promoting open conversations about well-being.

According to Every Mother Counts, more than a third of all counties in the United States do not have an obstetric care provider. "Shortages of obstetricians, midwives, hospitals, and birth centers mean that some people, especially in rural areas, have to travel an hour or more to get basic prenatal and delivery care. For women with complications who need to see a specialist, the trip can be prohibitive, leading some women to go without the level of care they need for the best chance at a healthy birth," shares Every Mother Counts.

Advocating for yourself in matters of maternal health is a powerful and essential aspect of navigating the journey of motherhood. Don't hesitate to voice your concerns, ask questions, and seek the care you deserve. Maternal health is a priority, and you deserve the best care possible.

Your concerns, whether they pertain to physical symptoms, emotional well-being, or any uncertainties you may have, are valid and deserve attention. Open communication with your healthcare providers ensures that potential issues are addressed promptly.

“Moms should receive personalized care. Every birthing experience is different, even for the same mom. So, if you've had one, two, or three babies or more, your birthing experience may differ each time,” shares Rachel Brown, Co-Founder of Postpartum Peace of Mind, in our interview.

We have a lot of resources for you to review on this topic as well:

Let's carry forward this spirit of empowerment and self-care all year long, surpassing National Women's Health Week. Moms everywhere should continue to prioritize mindful movement, nourishing nutrition, self-care rituals, community connection, and health advocacy every day. By doing so, we nurture ourselves and create a ripple effect of wellness in our families and communities. Remember, healthy moms equal healthy societies.


Check out these blogs to continue nurturing your mind, body, and spirit.


Simple Steps to Raising Healthier Kids

5 Steps to Find Happiness

5 Ways to a Happier You

 Dr. Celine Passeri

Mental Health & Eating Disorder Recovery


Self-Care for Moms: It's Not Selfish, It's Essential


As a certified Prenatal and Postnatal Fitness professional, you'll enhance your career and profoundly impact the lives of expectant and new mothers. Elevate your skills, transform lives, and embark on a fulfilling career where you can merge your passion for fitness with the joy of supporting women through one of life's most remarkable experiences.

Register here to receive more information on prenatal & postnatal fitness myths, our programs, and how you can become more involved with FIT4MOM.

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