As moms, our time is precious. Whether we stay at home, work from home or out of the house, or any of the myriad combinations in between, time is precious and how we choose to spend it is of the essence. I hear, all the time, how challenging it can be to get in a full, solid workout during the day. So, I present to you, a few tips and tricks to sneaking in some extra movement throughout your day!
divide it up: a little bit throughout the day really does add up
use a yoga ball instead of a chair - you'll be bouncing all day and secretly working your core
stand at your desk - can you opt for a stand up desk? work at your counter (I'm typing this standing at my counter right now)?
workout while commuting - can you bike to work? park in the back of the lot?
stretch breaks - every hour, set an alarm, and stand up, stretch everything, walk to get water, and come on back.
walk and talk with friends, rather than sit at a coffee shop
ten pushups, 10 squats every morning before you shower
squats or calf raises while you brush your teeth or...more
Sarah Kinsley, DPT, OCS
A healthy pelvic floor, because who said peeing your pants was cool?
From one of my favorite 90's comedies, Billy Madison says "everyone my age pees their pants...you ain't cool unless you pee your pants". Although hilarious, this unfortunately has become the norm and expectation for many women, especially for women post-partum. I'm here to tell you this doesn't and shouldn't have to be your reality. Every time you jump or sneeze you shouldn't be leaking. This isn't just a normal part of aging or birthing a child. There is help out there for you. So save your money on panty liners and consider a more holistic and long term solution. Physical therapy for pelvic floor rehabilitation is just starting to get more acknowledgment but still very few have ever even heard of it let alone know what it involves. Am I a candidate for pelvic floor physical therapy? This might be a question you are now asking yourself. If you leak when you jump/run/sneeze/cough, if you can't make it to the bathroom when you have the urge to urinate, if you are getting up more than 3...more
Last winter, I decided to change my life. I decided to make myself and my world something I could be extremely proud of. Something I could be happy with. Something that, when someone says to me, “you have such a great life, Katy” I can say, “yes, yes I do”.
So, Michael and I split up. I moved out. We sorted out custody, and I found a full time job that I thought would be a great fit, but soon realized, just wasn’t. I also realized, through all of this, that it wasn’t enough to just make the break. It wasn’t enough to just be on my own, bringing in a paycheck. So I started brainstorming. And networking. And running numbers. And staying connected to all that matters most to me: childbirth and early parenting, fitness, health and well-being. I decided that I needed to be working with my passions, that that was the only way I was going to be fulfilled, to live the authentic life I am aiming for. I put it out there to the universe – I asked for help (I’m not one keen on asking for help).
I went to the Fit4Mom Body Back Enhanced training on October 17th and decided that day...more
verb (used with object), resolved, resolving.
to come to a definite or earnest decision about; determine (to do something)
Such a firm word. Hard. Mean, even, almost. It’s heavy, for sure. And with it, comes expectations. That if you don’t complete that which you’ve resolved to do, somehow you’ve failed. Or fallen short. I’m all for goals, and I’m ALL for hitting them, but this just sometimes sees like an awful lot of pressure.
I don’t often make them. Or if I do, I don’t tell most people about them. And my resolutions are rarely physical. I don’t resolve to eat better, lose weight, workout more, keep my room clean, etc. That’s not something to start on 1JAN. That’s something to start today. Wanna eat better? Choose an apple. Right now. Wanna lose weight? Find a class and come. Right now. Wanna keep your room clean? Get the laundry off the floor and move on. Get the idea?
But this year…I’m resolving to trust myself more, to listen to my heart, to slow down, to say no, to say yes, and to believe that I do, in fact, have...more
Have you ever felt off? Have you ever felt off for an entire week?! You don't have to raise your hand or comment, but I see you and I'm right there with you. This week I've been off, no not a planned week of fun festivities, off as in out of it, distant, withdrawn. I've eaten my meals but I've indulged, probably more than my trainer would like me to. Here's the thing with Body Back, they've never said you CAN'T indulge, in fact, they expect you to, they just want you to acknowledge it, write it down, and address the issues of why you are indulging. The workouts go hand in hand with the tailored nutrition plan. They are both designed to help you lose weight, or lose whatever it is you are working on: lack of confidence, self control, excuses, self doubt. Writing it all down is your accountability with yourself. You eat ice cream two nights in a row? Write it. Then you can address why the scale went up 3lbs. (True story).
What I am still working on is making deposits into my Mom Bank while balancing the struggles of every day life. This week, oh man, this week, I've made zero...more
It's always after a Body Back class that I'm able to finally hear myself. Hear what my heart is saying, organize my thoughts, etc. I don't know if it's because I've finally given myself an hour to just be me, I'm not at work helping others or at home taking care of my beautiful family. I'm by myself, endorphins pumping, and feeling alive.
We are well into our second session of Body Back and I've reached a major milestone. I've FINALLY dropped my first 10lbs. That may not seem like a lot based on how hard we work during these sessions, but for someone who has literally destroyed her metabolism, a 10lb weight loss WHILE EATING, is huge. I'm not gonna lie, a fist was raised in the air when that number appeared on the scale.
So here's what I'm learning about myself and my journey: I need nutrition and exercise, together, at all times. I'm not the girl that can eat whatever she wants, jog it out and lose weight. I'm also not the girl that can eat clean and live a sedentary lifestyle. I've put my body through too much and it's figured me out. I'm going to be brutally honest...more
Looking for a holiday outfit? Francesca’s is adorable, and so close! You can swing in there after Stroller Strides one morning, or you Issy Body Back ladies can pop in before class on evening! They have lots of lovely choices no matter your occasion, and sweet gifts for some of the fun ladies in your world.more
Tonight we did our 8 week assessments. To say I was nervous would be an understatement. All day long I thought about the scale, the tape measure and the RUN. I gave my 8 week course everything I had, within my capabilities, but I did fall short on the scale. My at home workouts were hit or miss and my nutrition could have been better (always a struggle). The course and the village were a breath of fresh air blown into my life. I end my first session with more than just measurements and numbers on a scale. I end with a new band of women all in my tribe, cheering me on as I continue my fitness journey.
Although my measurements and scale numbers weren't what I anticipated, my fitness portion is KILLER. Just 8 weeks ago I finished my run at 5:02, tonight I ran that same distance in 4:42, and I stopped to walk!!! I am so proud of this, I feel unstoppable. This is just one area of improvement. I am excited to say that with every physical challenge I was able to increase my reps!
Here's what you GAIN with Body Back and Fit4Mom while you are losing self doubt, negativity and...more
This morning I had the pleasure of attending an AM body back class, a complete treat for me. 5:30 AM with Moms and our amazing leader Katy. We got to celebrate Katy's birth with a chain style workout. I'm 100% sure I won't be able to use my arms until Thursday. There's nothing more motivating than sweating next to women who are all on the same war path. The music was on point and the energy in the room was out of control.
Since it's Monday and a bad Monday only happens if you allow it; I decided to try out the original creation that came from fit4mom: stroller strides, a few hours later.
It was taught by the amazingly spunky Ali. It was a stations based class with your choice of walking or running to your next location. She incorporated arms, legs, cardio and core. I had the pleasure of meeting new faces (a couple familiar from Body Back) and their little loves. This class was intense. I wasn't prepared for the sweat that was going to happen. I definitely thought we would do a few plié squats holding onto our strollers, sing some songs and chat. Nope. if you want an...more
I have to get this out while it's fresh with emotions. Today was hard. Today sucked. Today I pushed myself past an emotional roadblock just to prove to myself that life goes on. We keep moving forward, despite what we are experiencing in our normal lives.
Today while at work I was given the news that my very good family friend had lost his battle with cancer. He was 25. 25. He was someone's son, someone's brother, someone's fiancé, someone's dad. I left work in a blur of tears and emotions. All I wanted was to get home, hug my babies and crawl under the covers, binge watch crappy tv and eat food that I was sure would fill this sadness. Going to body back class wasn't something I planned to do. I didn't want to push myself when I already felt so beat up.
When I got home my husband was shocked to see me home so early. When I told him why, I caved into his chest and just cried. I cried and cried. I cried for his family, for his friends, for anyone fighting a fight right now. After my husband served me dinner (I know, I'm lucky) he told me I wasn't giving...more
Week 3 marked my first week back after being down and out with the toddler junk that often comes with the start of school. I was impressed with how OUT OF SHAPE 1 week of no training had left me. I was able to attend an early morning class (which I love and is such a treat) as well as my typical night class.
The one thing I love the most about Body Back is the fact that these ladies all know each others struggle, almost too well. We are all women, juggling the demands of life and trying to find ourselves in the process. Returning to class was simple, it was rewarding and it left me a sweaty mess. All of which were needed and appreciated. That 1 week off was a harsh reminder of how much I need that 1 hour of time to myself. I need the healthy choices in the kitchen. I need the meditation at the end of class to hush the inner mean girl who creeps in sometimes. I need this village.more
As I sit and reflect on my first week of body back I am humbled by how hard it's been to juggle my own health and the health of my family members. After my first two classes with Katy and the Body Back crew, my immune system dove head first into the back to school blues. Having a preschooler and 1 year old at home means germs, germs, germs! (Ah-choo!)
My confidence was rocked as I missed my weekly scheduled classes due to illness. I tried to stay on plan as much as possible knowing that my body and my commitment would benefit from healthy meals and conscious choices.
I can't wait to get back to my routine. Back to committing one hour to myself and my wellbeing. My youngest and myself are on the mend and with the help from my trusty inhaler I should be able to work through the awesome 60 minute routine this coming week!more
My Sister is my fitness role model. Sure, her body type is polar opposite from mine, her natural cravings are different, her lifestyle is different, WE are different. However, we are also the same. We are Moms. We have carried a human life to term, we have sacrificed sleep, our own nutrition, our life for the sake of our child. When she moved to Las Vegas she needed to find herself, FIT4MOM helped her, and the rest is history.
Ever since the birth of my second child (August 2015) my super inspirational Sister has been throwing little pebbles of reminders at me to check out the FIT4MOM community, more specifically the Body Back series. She would rave about the hour long sessions dedicated to JUST you, the killer workout, the break from "mommyhood," the bond that was formed while holding a plank with other Moms. She swore by it. I wasn't ready, I was scared.
I was scared about who I was as a person. I'm a great Mom, I'm a loving wife, I'm a good person, but how did that look in the mirror? Overweight, unhappy, unmotivated. I've spent the last 4 years dedicated to...more
Looking for some ideas to get out and #strideoutside with your gang on Black Friday??
- Bundle up, buckle up, and take the kids out for a jog! How often do you and your partner get to jog together?
- Take the kids for a short hike - put the baby in a carrier, and toddlers can walk for a while.
- Head to Snoqualmie Falls to check out how much rainfall we’ve had the last few weeks!
- Head to Snoqualmie Pass to play in the snow - whatever playing in the snow looks like for you!
- Stay inside and decorate for the season - this is tradition in my house. We watch holiday movies, decorate our tree, and generally just feel the holidays.
- Gather with friends for a chilly walk through the neighborhood just after sunset to see the lights the neighbors have put up!
- Take the kids outside for a scavenger hunt - or play I-Spy.
-Macaroni Kids has some awesome ideas on her blog, too - check...more
THE MYTHS AND FACTS OF PRENATAL FITNESS
(courtesty of http://fit4mom.com/more/prenatal-fitness/the-myths-and-facts-of-prenatal-fitness)
MYTH: YOU SHOULDN'T WORKOUT DURING PREGNANCY IF YOU WERE NOT PREVIOUSLY ENGAGED IN AN EXERCISE PROGRAM PRIOR TO BECOMING PREGNANT
FACT: EXERCISE MAY PREVENT GESTATIONAL DIABETES
MYTH: YOU SHOULD CUT BACK EXERCISE IN THE LAST TRIMESTER
This is a favorite in my house - whenever I make this one, my kiddos go nuts. It doesn't last long in our house.
pumpkin walnut bread (adapted from Sur La Table’s The Art and Soul of Baking):
2 cups all purpose flour (an all purpose gluten free flour works just as well in here)
3/4 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon allspice
1/4 teaspoon ground clove
1/4 teaspoon nutmeg
1/4 teaspoon ginger
1/2 (almost) teaspoon kosher salt
2 large eggs, room temp
1/3 cup water
1 cup sugar
1 cup canned pumpkin puree
1/2 cup coconut oil
1 1/2 teaspoon vanilla extract
1 cup toasted chopped walnuts (or less if desired)
sprinkling of sugar for top (optional)
Preheat oven to 350 degrees. Toast your walnuts and set...more
We are so excited to launch our prenatal program, Fit4Baby, at Swedish Issaquah in October. Fit4Baby is a full body workout designed specifically for pregnant mamas. It's your time to workout alongside other moms going through what you're going through and begin to build Your Village.
Pregnancy is such a wondorous time;
"I wonder if I'm doing this right?"
"I wonder if I'm going to hurt myself doing this?"
"I wonder if I'll hurt my baby?"
"I wonder if anyone will notice if I eat all the ice cream?"
Let our certified pre natal fitness instructors help ease some of your concerns, about exercise, anyway! Fit4Baby is taught by certified prenatal group fitness instructors who are also MOMS and have been through it too.
We look forward to working with you throughout your pregnancy to help keep you healthy!more
The kids are FINALLY back in school - and while yes, this means we're all busy with last minute school supplies, making lunches and arguing with kids who don't want to brush their teeth (wait - that's just me?), we also have a few extra minutes in the day that are just for us mamas. Make sure, now that the kids are getting settled, that you settle back into a routine that includes exercise for you, too.
My favorite tips to help the mornings run smoother:
- Pack lunches the night before. I'm sure you've heard this before, but here's the other trick: pack them while you're cleaning up from dinner. That way, the kitchen's already a mess, you're FULL from dinner and less tempted to snack on whatever you're packing for the kids, and they're still awake and can help. Better still, if they're old enough, they can pack their own.
- Set out everyone's clothes the night before. Yours too! If you're a mom who works out in the morning, set those out. If you work, and workout during or after work, pack them right into your gym bag or set them on your bed so they're ready...more
Body Back is about so much more than just losing weight. This is Claire's story about where she is after 2 sessions. She's chosen to stop beating herself up and starving herself, and to love and befriend herself instead. As a coach, it's been amazing to watch this transformation.
"I went into Body Back with dreams of instantly dropping 10 pounds, getting a little more "toned", and assumed that I would feel hungry all the time. That didn't happen. What happened was even better. Something really clicked for me over the past few weeks. In the past, I have worked with personal trainers, done pilates 3x a week, taken bridal bootcamps, kickboxing, and been a gym cardio queen (which I think is what destroyed my Thyroid). It had been so ingrained in me to eat very little and burn a lot. Through the Body Back program I have changed that mentality. It can be very frustrating to not be able to report rapidly dropping pounds on the scale but now I realize that a number shouldn't be my end goal. I was 118 pounds the day of my wedding and still felt uncomfortable in a bathing suit. I...more
For summer, we're doing things a little differently and opening it up a bit. In addition to our regular, Tuesday/Thursday, 8pm Sammamish session, we're offering drop-in classes (and a half session punch card) Monday/Wednesday, 530a at the Issaquah Hatchery and you can drop in to the Sammamish evening classes! This is a stellar option for those of you with vacation plans that would otherwise keep you from doing a full session. With the half session, you'll get assessments, nutrition coaching, and attendance at 10...more