Motherhood and Fitness

Healthy Moms equal Healthy Family👩‍👧‍👧

As Mother’s Day approaches I wanted to take the time to touch on a subject that most moms struggle with. That is……

How do you balance it all?

I often hear moms say they dont have the time to workout between the kids, work and home there’s no time left for me and I feel guilty or selfish taking time away from my kids to workout. Does that sound familiar? I also have felt that at times. Did you know that doing what’s best for you is doing what’s best for your family? Why is that?

For one excercise is a great outlet to let off steam, stress and burn off any negative vibes. Let’s not forget it sets a Healthy example for your kids. So how can we balance it in our hectic schedule?

Regaining your fitness it doesn’t have to be hard or time consuming. My advice is to start small. Set attainable goals that are focused on working out for a short periods every day. Hire a personal trainer to get best results, if you can afford one mix it up with home workouts (you tube has a million) or attending fitness classes where childminding is available. Be sure to schedule these ahead of time and commit to your future leaner self. Include the kids and go to the park and play with them. Trust me when I say they will love it. All you need to do is stay active!!

  • Working out with your kids is spending time with your kids.
    Lead by example!

I understand that it’s hard when the laundry basket is overflowing or you’re working, but know that a little goes a long way.

Every little 10 minute workout builds back your strength to be sure, and it also keeps you committed and brings you one step closer to your goals.

Remember that no one is judging you for taking the time for yourself (except you!) and your kids will see how setting goals and being fit is an important part of life. Healthy moms grow healthy families.

Stay Blessed!! Stay Strong!!

Happy Mother’s Day…..

Does Lifting Heavy Weights Make Women Bulky?


Any woman who lifts weight will know not only how awesome it makes you feel, but that the idea that it will make you “bulky” is a complete myth. There are so many tiny women who can lift incredibly heavy weights, and you’d have no idea from looking at them – they simply have a lot of lean muscle mass. Anyone who’s committed to lifting weights will be able to attest that it actually give you curves in all the right places.
Despite this, there remains a misconception that picking up heavy weight will make you look like the stereotypical image of a bodybuilder, so many people still criticise women who lift weights, but we do not have the amount of testosterone men have to look “manly”…..

Here’s the truth: when you pick up heavy weights, your muscles get STRONGER (but not necessarily bigger). If you pump yourself full of testosterone and eat way more calories than you are burning every day, sure…you could get bigger.

However, if you pick up heavy weights, and eat a caloric deficit (and eat the right kinds of food – actual healthy foods), your muscles will get stronger and denser; you will burn the fat on top of your muscle, and you will get that “toned” look that you’re after.

YOU WILL NOT GET BULKY FROM LIFTING HEAVY WEIGHTS

Food for thought. The beautiful women bodybuilders who look “bulky” they eat, train, and take supplements specifically so they can look like that! They’ve been working towards that goal for years and years and train very hard. It takes focus and a lot of disciple plus sacrifice to get that physic.

There is 100 per cent beauty and femininity in lifting weights. And it has nothing to do with what you look like. So free yourself of the opinions of others and the beauty standards of society. Pay attention to the moments in life you FEEL beautiful. Whatever you are you doing? DO MORE OF THAT.”✌

Why am I losing inches, but not weight?

Have you ever wondered and asked yourself Why am I loosing inches, but not weight?? I’m working out like crazy and eating healthy, but the scale isn’t budging…ugh Is the scale reliable? Is the scale lying? I’m freaking out!!!!!

Well lets see….
The typical scale shows your weight, but it doesn’t tell you how much of that weight is muscle, fat, water, bones, or organs. You will see weight changes throughout the day, sometimes by as much as 10 pounds depending on what and how often you eat and drink, how often you go to the bathroom, or if you are retaining water. For this reason the scale is unreliable and it can mentally drive you crazy. Should I even bother stepping on a scale? That’s up to you!!
If the scale is making you crazy, taking a break from weighing yourself may just open your eyes to other possibilities. Your weight isn’t the only measure of your success. Put away the scale and you may just see how far you’ve really come. I personally prefer to go by the way my clothes fit and I also like to take my measurements.

Ok! So my weight on the scale isn’t changing, but I noticed my clothes fit looser …..Why is that? When you notice that you’re losing inches, but not weight, this strongly suggests that your body is going through a recompositing. You are losing body fat, which takes up a lot of space, and are left with a greater proportion of fat-free mass (muscle), which takes up less space.

This should be SO much more exciting than losing weight on the scale because improving your body composition sets you up for much bigger wins in the future. So if your clothes fit looser then you know you’re on the right track….Stay positive!! Trust the process…Stop stressing the scale…
Dont stop or give up on your goal because of the number on the scale, but instead continue moving forward on your journey and you will see changes go on in your body.

Remember it’s a lifestyle!!!!

Lifestyle Changes For a Healthier You.

How can you make lifestyle changes that are realistic that can lead to better physical, emotional and mental health? Where do you start and how do you make these changes stick?

When making changes it’s really important to:

*Create small goals. Make a list of goals that you would like to change and start with the most important one. Create the steps you would need to take to accomplish that goal. For example, do you want to eat healthy? First step would be to clean out your refrigerator, freezer and pantry. Eliminate any high sugar, processed foods and junk food. Second step find healthy recipes you would like to try. Third make a weekly grocery list of only healthy foods like lean meats, vegetables and fruits and stick with it. Create a reward system of each success and treat yourself to a manicure, massage, pedicure, new clothes, etc…Be honest with yourself!!

*Have a buddy system. Having a friend or loved one supporting and encouraging you will help you achieve that goal. We all need someone to be accountable to and share our challenges and victories.

*Be Realistic about your goal. Accept the fact that it will take time….This isn’t a quick fix!! Accept that there may be things you cannot change or control. Example: If there’s any physical problems that cannot be fixed due to an injury, sickness, working schedule, motherhood, life, etc…. All you need to do is take it day by day and focus on the task on hand.

*Continue to readjust your goals. Once you get through that initial goal go to the next one and same as above know its a process and it takes time. Whether its weightloss, Eating healthy, Staying away from negative energy, Quit smoking or drinking know that you can do it!! Make a commitment to yourself and follow it through!!

*You are worthy. You may fall a few times, but the key is to never give up….We’re not made to be perfect, but know you are capable of doing whatever you set your mind to do….Change takes time! Remember it’s not a fad it’s a lifestyle. Be mindful of your choices and take back the control you need. Each success empowers you to go to the next with confidence.

Say “Hello” Summer!

How to stay Healthy this summer

Summer is finally here!!! Its a great time to be outside and enjoy your time with family and friends. Sun is out and the warm weather is here. People are working out outdoors and the grills are hot and ready to go….What can we do to stay cool, comfortable and hydrated? Here are some tips to help you stay healthy this summer.

*Watch the sun. When we think of summer, we think of sunny days spent outside. Make sure you take proper precautions to protect your skin against burns and long-term damage such as skin cancer. Apply sunscreen and lip balm with SPF of 30 or higher. Discard if the expiration date has passed. Limit sun exposure from 10:00 AM to 4:00 PM when the sun is its strongest! Wear loose fitting, light colored clothing and a hat with a brim, and always wear sunglasses with a high UV rating (50 or higher.)

Note: Even if its cloudy out take precautions and apply sunscreen!!

*Eat fresh. One of the best things about summer is access to fresh and health fruits and vegetables. Better yet: many of summer’s fruits and vegetables are brimming with health benefits. Use this time to focus on eating your colors –Cucumbers, Citrus fruits, bananas, melons, tomatoes, sprouts, spinach, summer squash and watercress are examples of cooling foods to eat during the summer months.

*Stay Cool. Heat-related illness is serious. But that doesn’t mean you need to stay indoors all day. Drink lots of water, wear loose fitting clothing and exercise in the early morning or evening to keep your body temperature in check. Know the warning signs of heat exhaustion and heat stroke, and find a cool place to lie down if you don’t feel well.

*Stay In Shape. We’re often more conscious of what we eat in the summer since we’re more likely to squeeze into shorts, bathing suits and sleeveless tops. Summertime is a great time to start healthy habits that can last all year, such as cutting back on high-fat meats, high sugary drinks and mayo-drenched salads, adding healthy grains to your diet instead of chips and snacks, and drinking lots of water. It’s also a great time to take advantage of longer days and start an exercise plan. Talk to your doctor about what exercise program is right for you. Whether you are traveling, trying to save money, or just do not like the gym, I’ve come up with a few tips and ideas to help you still totally rock the fitness game. If your lucky to have access to a pool, swimming is a perfect way to cool off and get your cardio in. No matter where you are, running is another way to get your cardio in and de-stress. Yoga is another way to both relax and help you feel great!! Yoga Is a versatile activity that allows you to improve your strenght and flexibility. Biking is a great way to get around and enjoy the views. Do you want to feel like a kid again? Jump rope is a fun way to get your cardio in and you can take the jump rope away on vacation. Let’s not forget walking!!! Its the best way to stay moving and active…What about dancing??? Whether it is at a club or a solo dance party in your room, dancing is a fun way to burn some extra calories. Remember, summer is a time to be free and enjoy yourself. So get your headphones on or invite a friend out and go get active…..

The Journey Begins

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton

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I’m so excited to begin this journey with you. I’m a 42 year old mom of two beautiful little girls and I’m a personal trainer. As a working mom, life can become extremely hectic always trying to find the balance and the time for yourself. As a mom we put ourselves last and feel guilty to take the time that we need for ourselves. Can you relate? How can I make the time to workout and not feel guilty? How can I do this? I’m so stressed out….ahhhh

Well there are ways and I’m happy to share my journey with you and give tips in health and wellness. Any questions I’m happy to answer!!