Active Mom Fitness

If you’re relying on motivation in the moment to get your workout in, you’re probably having a hard time staying consistent. Sometimes it takes cues, mind games and setting yourself up to get it done. Here’s what I did to ensure I got my run in today: put my workout clothes on first thing this morning even though I wasn’t going to run until the afternoon. made sure my workout was going to take place in a setting I’d enjoy. ... set a workout duration goal that was reasonable for the me made a new playlist do more on the days you feel good See more

To all the moms that brought the holiday magic, wishing you joy today.

Do you want to be a part of the memories or watch from the sidelines? A harsh question, I know. But one of the reasons I workout is so that I have the energy and ability to create memories with my daughter. Training for the sport of motherhood is not a catch phrase. It’s a necessity, and strength training is the solution. When you’re strong you don’t fear injury. You don’t fear embarrassment. You don’t fear not having the stamina. You just get out there and do it. ... What activities do you enjoy with your kids? Drop em in the comments

Short on time? 30 minutes is all you need. Squeeze in effective workouts at your convenience. All exercises are selected for you so progress is constant and results consistent. DM me if you have questions

Need a strategy to stay active this winter? The motivation struggle can be real. Strength training results take time (so it’s a great time to start when you’re not craving instant results) Workout by appointments during the winter (pay and book ahead of time for extra accountability) Start walking (for some reason bundling up to walk outside seems more manageable than bundling up to run)... Get cold gear (tech has come along way. Having cold weather workout gear is a must) Build a habit of getting outside (commit to a week and if it’s doable, stick with it) Get a friend to do virtual classes with you (harder to cancel in a friend) Adjust your why (think energy boost, time away from the kids, beat seasonal mood disorders) #winterfitness #coldgear #FitnessMotivation #virtualfitness #StayWarm #activemomfitness #Consistency

Can I make it easy for you? If you like group workouts, choose the morning or afternoon slot for your main strength workouts and then add a core class in for bonus work. This full plan is designed to give you results. If you can’t make all of these live times, the on demand monthly program is a perfect substitute. Join a community of strong and confident moms. *Register Mindbody for link.

When’s the last time you’ve had someone listen to all your needs and goals for an entire hour?? Guess what mama, it’s possible and worth it! What will you get from scheduling a three session starter package with me? Virtually or in-studio (yup!) We’ll:... Talk about your pregnancy, delivery, daily life and we’ll figure out how that might impact your fitness results. Prioritize so that you’re not spending more time than you need to be working out Determine your first step based on immediate needs so that you’re not overwhelmed Find out if we’re a good fit to work together Get guidance on form technique to prevent injury and maximize results Go through a couple workouts so you can identify your strengths and weaknesses, feeling like you have direction for 2021. Sound amazing? Starter sessions can be booked on Mindbody. Virtual or studio, so open to all

Nothing like a vacation run...even in the snow . Who else likes to explore a new area with a run or walk?

Something for everyone...WHY NOT YOU? January Offerings!- https://mailchi.mp/0cac35dec8bc/januaryofferings

Do you find yourself trying a variety of workouts but not getting results? The phrase art of exercise science describes a results driven approach to exercise. I use science to choose movements that I know are effective and that you should do consistently for results. But, I use just enough creativity and variety to keep the exercises interesting and keep you challenged. Have any specific exercise questions, drop them in the comments. Let’s talk exercise art and science.

(And our sons) DOUBLE TAP IF YOU AGREE and take the challenge... I can remember being about 5 years old (my daughters age now) and sitting in a fitting room area as my mom and aunt were in their rooms trying on clothes. They were complaining about cellulite and stretch marks. I remember thinking how I never wanted to FEEL that way about my body. It wasn’t me thinking I never wanted stretch marks, but rather I never wanted to hate my body (no matter what it looked like). How we feel is rooted in culture, society, childhood...so there is no easy way to shift your thoughts, but I challenge you to pick two positive things about your body and let your child hear you talk about them over and over. Let’s teach our kids to love their bodies unapologetically.

Ouch!!! Pregnant and finally catching some only to be woken up by a leg cramp Progesterone can change the utilization of magnesium, resulting in cramps. Try a and a bath in epsom salt before bed . #preggo #pregger #preggolife #pregnancy #epsomsaltbath #epsomsalt #letmesleep #ouchthathurt #prenataleducation

Think 10 minutes per day of exercise can’t make a difference? I’ve got proof it can. From moms that haven’t exercised in 4 years to moms that have been consistently exercising for the last 4 years, their abilities varied but THEY ALL GOT RESULTS. How great would it be to feel stronger and more confident by next month?? If you missed the free challenge, you can still purchase all 30 workouts! You deserve this gift to yourself this holiday season www.corefunctionfitness.com.

This has become a very helpful tool for me over the last few years and this morning when I woke up, sharing it with you was the first thing I thought of. Have a listen

Kick off the weekend with 35 minutes of hips, abs, low back, inner thigh and glutes. Registration on Mindbody (follow link in bio). See you there (or if you register and miss the live you will get the recording!)

My wrists are weak My wrists hurt. What’s the cause? pushing a stroller with your wrists extended. holding your baby with your wrists extended. falling asleep with your hand under your head and wrist extended.... scrolling on your phone while feeding the baby with your wrist extended Do you see the problem?? Pain is often a result of a repetitive movement or position and not an acute injury or specific exercise. So before giving up on push ups, consider your daily activities. Adjust your stroller handles (see blog post), rest your hands on a pillow when holding your phone, keep your wrist neutral when football holding the baby, stretch your wrists into flexion throughout the day. In my experience working with moms, wrist pain is not uncommon, and I always ask about daily life first. This info is based on my experience and clearly isn’t medical advise. If you’re having chronic pain you should seek medical attention before you have to rule push ups out

Hey mama! I’m looking for a few of you to join the following online and in-studio opportunities. If you don’t have a fitness plan, keep reading and join our community in getting stronger with every workout. 1-2 people for M/W 10 am studio group sessions 1-2 people M/W studio private training 2-3 people 6:30 am W/F virtual groups ... 5 new people to join the online monthly membership (workouts on demand) Like I said, if you have no plan and one of those options works for you, we welcome you to join us. DM me with your option and I’ll send you next steps. Tag a mama friend in the comments to join you. #gethealthyphilly #phillymom #phillymoms #phillymomsupport #fit4momphilly #phillyfamily #philadelphiafamily #phillyfitness #phillyfit #fishtown_philly #fishtownphilly #fairmountphilly #nolibsphilly #nolibs #kensingtonphilly #phillymidwife

Can’t think of a better place to work on your goals this Fall . I’m ready to help you stay consistent and see progress. Dumbbells, barbells, bands, suspension trainers and more! Safe private or small group setting Bring your baby to private sessions!... Flexible scheduling See more

Convenience, ease of use, good for you and baby... The stroller is hands down going to be your greatest tool in returning to fitness. Walking is generally safe for most moms postpartum. You can do it with the baby so timing becomes less of a barrier.... You can progress from short slow walks to longer walks/runs when your body and your baby are ready. It doesn’t have to be a separate workout session, you can use walking as your commute to run errands or visit friends. you can use it as me time and listen to a podcast or music fresh air is good for mental health you’ll burn calories for weight loss you’ll bond with baby it’s good for the afternoon energy slump or witching hour stress You might be thinking, what about strength training? Yes, you should begin with core and pelvic floor, and continue to add exercises as you have more time and energy a couple of days per week, but walking/running with the stroller can always be your daily go-to and leaves no excuses. I chose the @bobgearus jogging stroller because they can be more comfortable for the baby going over bumps and are often lighter to push and easier to maneuver...I also knew eventually I would run with my daughter. I got many miles in those first 2 years. I lost weight, I felt energized, I listened to a lot of good books, we walked everywhere we went, and together her and I trained for my first 10k.

New mamas, please read!! It’s usually around 4 months people come to me and talk about hip, back and feet pain. Sound familiar? Glutes along with other muscles often weaken as you’re recovering postpartum. This can lead to other muscles having to compensate. Weak glutes mean your back has to work harder when lifting the baby. Weak glutes mean your hamstrings work harder when pushing a stroller. Weak glutes mean your adductors work harder when picking things up off the floor. ...Weak glutes change the way you walk and can even begin to cause foot pain. Glute training for appearance is great, but it’s only one of the reasons it’s important. If you experience any discomfort during the movements mentioned, lets strengthen your glutes. Check the link in my bio if you’re looking for training options or start with some of the glute exercises in my feed.

Pelvic floor muscles are the base of your core and we incorporate them often. Having trouble activating them, check out these cues

You don’t have the time or energy to throw together tons of random workouts. keep it efficient and intentional so you can get the results you deserve...and yes! Glutes, Core...it’s all connected

Pregnant and feeling the following? Weaker Abs Heavier breasts Low back pressure/excess curve... Wider hips Hormonal changes All of those things can cause back pain, hip instability, and other unwanted pregnancy discomfort. Training your glutes can help. Read the full article on the blog. Link in bio.

that isn’t the case for you. But, truth is that’s how a lot of us feel when we try to jump back into the workouts as soon as we’re cleared for exercise. If that’s how you feel/felt, you’re not alone. There are many reasons this can happen: sleep deprivation, hormones, not fully recovered, weak abdominal muscles, diastasis recti, prolapse, neuromuscular connection, anatomical changes, muscle weakness, detraining, and the list goes on. The good news is that you can get t...o where you want to be, and be stronger after pregnancy than you were before. It takes starting when you’re actually ready, laying a strong foundation, and the proper progression. Let me help you get started. Try the prenatal/postpartum exercise 101 mini series. Free access. Link in bio.

Sound familiar??? Personally I don’t mind home workouts. They’re convenient, which means you’ll be more consistent (consistency=results). However I can understand Erin’s perspective. The socializing and accountability of live and in-person classes is a huge benefit. ... I want to thank Erin for giving the virtual groups a shot, and appreciating that our zoom workouts still hold you accountable and provide the social aspect. For over 6 months Erin has gotten in a minimum of 2 virtual workouts each week and now can substitute with the monthly online membership. Thanks for being a part of the community! You’re commitment is inspirational.

Anybody else put water in a fancy glass while using their rooftop as an office on a beautiful fall day? Ok, it’s not water but sometimes I do that as well. Updating my old prenatal/postpartum glute posts on the blog. Stay tuned. Happy Sunday

I’m also so grateful for this comminity. We are all becoming stronger and more confident together. Seeing progress happen and friendships form is priceless.