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Rest and recovery are so important, especially when working out multiple days per week. In this day and age, we all have such hectic schedules, and taking some time to take care of yourself and your body can be super beneficial! Taking a day to recover helps prevent injury as well as allowing your muscles to repair. Do not ignore signals from your body that are telling you to take a break!

One of the easiest ways I recover is by foam rolling. Check out my foam rolling blog with the roller I recommend here:

Pair foam rolling with a nice epsom salt bath and you will immediately feel your muscles relax. However, sometimes foam rolling just isn’t enough. A few options are to try a medical massage with a licensed practitioner and/or acupuncture. I go for a 45 minute medical massage once a month and it truly helps me reset.

Besides taking care of my body physically, mentally taking care of myself is ultra important. I meditate for 15-30 minutes daily and I have found there to be a huge overall improvement in my mood. Some good meditation suggestions can be found in my last blog article, “5 Ways To Deal with Stress.”

The last extremely important part to all of this is getting enough sleep! On average 7-8 hours a night for most people are needed. Have some chamomile tea to relax and put away your screen about an hour before bed! Happy Resting!

Hate to say it, but as times evolve, the word “stress” seems to come out of most people’s mouths at some point or another. Prolonged stress can have serious effects on both physical and mental health. Tension can present itself in our bodies in a number of ways including digestive problems, headaches, and weakened immune systems.

To help manage and prevent stress, I like to make meditations a daily self-care ritual. When I am able to connect with myself, I am better able to connect with my feelings and emotions. Here are 5 ways I deal with stress:

Guided Meditation:

I dedicate 15-30 minutes a day to meditate. Some of my favorites are on YouTube: https://www.youtube.com/c/MaryKate88

https://www.youtube.com/c/Dauchsy

Connecting with family & friends:

A chat can go a LONG way. Even if you may not have the time to get together in person, just doing a simple facetime or call to catch up and/or vent, can make a world of difference.

Self-Care Night:

Taking an evening epsom salt bath while reading a great book in the tub can be divine. Light some candles to soften the mood as well! A facemask and comfy clothes are key! Try these Netflix series if you haven’t yet: “Sweet Magnolias”, “Virgin River”, “The Maid”, and “You” are just a few of many!

Get Enough Sleep:

Sleep plays a huge role in regulating your mood. In order to get 7-8 hours, try to avoid screens at least 30 minutes before bed. I also use Magnesium Glycinate, which is a GREAT way to get some R&R. Here is a link for the one I use: https://a.co/d/gLqKNUz

Cut Back on Caffeine:

This can be a tough one, but if you can switch your later coffee to a tea, it could definitely help the jitters. Green tea can give you a great burst of energy without the crash. Hate tea? Try a half caf or decaf latte in the afternoon!

DISCLOSURE: This post contains affiliate links. This means, at no extra cost to you, we make a small commission if you purchase a product through these links. As an Amazon Associate I earn from qualifying purchases. This helps support CGM Fitness. Thank you!

Many of us are running day in and day out! Taking care of yourself post-workout is extremely important. Taking 1-2 days a week off is needed to help prevent injury and allows your muscles proper time to repair themselves and rest. If your body is screaming at you that you need to take a day off, you should listen. The body intuitively knows what we need. Here are four ways to reset, rest and recover spiritually, mentally and physically:

1. Going for a Walk:

Recovery doesn’t necessarily mean staying stagnant and not moving all day. If you love to get daily movement, walking is a great alternative to machine based cardio and/or weight training. If it is nice outside, consider taking your kids for a walk, walking the dog or going with a friend. Change the location up! Suggestions could be the park, beach, track, or neighborhood. Phone a friend or listen to an audio book on Libby. The time will fly by!

2. Stretch:

Stretching is great for a recovery, but also reduces post-exercise muscle stiffness and soreness. Starting with just 5-10 minutes is beneficial! You can do this while watching TV, on a desk break, or before bed to de-stress. I always add a stretch to the end of each class as I truly believe in the benefits for our physical and mental well-being.

3. Meditation:

Working our minds is just as beneficial as working our bodies. I alternate between meditating and tapping (explained below) on a daily basis. Just a 10 minute meditation can make us more present in our lives. I highly suggest Mary Kate’s YouTUBE channel: https://m.youtube.com/channel/UCamj35pqzYWvABxGfVOTsvA. She has different length meditations/ manifestation techniques depending on what you are looking for!

4. EFT (Emotional Freedom Technique- Tapping) – Check out this Butt and Gut recording done on May 10, with an intro to EFT tapping at the end https://cgmfit.com/product-category/streaming/?page=6 . Tapping helps to ease tension in our bodies and minds, relieve stress, anxiety, depression as well as keep us grounded.

Garden of Life Vitamin Code for Women and Women 50 and Wiser is my top pick for a Women’s Multivitamin. The Women’s Multivitamin is for active women during reproductive years and the 50 and Wiser is for 50 and up! They both will help to optimize health and energy!

Vitamin Code is a comprehensive whole food multi-nutrient formula, specifically designed to meet the needs of active women! These vitamins will provide the nourishment the body needs to maintain optimal health and well-being.

There are over 20 fruits and vegetables, which add supporting antioxidants, vitamins and nutrient cofactors. They are RAW! This means no high heat, synthetic binders, artificial flavors, sweeteners and/or colors which are commonly used in many tablets. They are NON-GMO verified as well as gluten free!

Enjoy the benefits of increased energy and metabolism, healthy skin and nails, and live probiotics to support healthy digestion. A link for each kind can be found below:

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DISCLOSURE: This post contains affiliate links. This means, at no extra cost to you, we make a small commission if you purchase a product through these links. As an Amazon Associate I earn from qualifying purchases. This helps support CGM Fitness. Thank you!

Finding a workout program that you actually enjoy can be challenging. This is why it’s SO important to vary your routine! In my early twenties I spent countless hours at the gym and didn’t see or feel many results!

It wasn’t until I started incorporating barre/ Pilates workouts with my strength based workouts that I felt a major shift. I felt stronger, more focused, and less anxious. Working out does NOT need to be a punishment! It can be FUN!

Whether you feel mentally burned out from working out like it’s a chore or your body feels physically burned out, it’s important we stop this in its tracks! Here are some workout burnout tips:

Alternate Workout Intensity:

All your workouts do not need to be high intensity where you are pushing yourself to your limit. It is important we alternate intensities to avoid boredom as well as get the best results. If I am craving higher intensity I will do a H.I.I.T workout with alternating cardio and strength intervals. If I am in a lower intensity mood, I will do a Barre class or my own format called L.E.T.S. Werq! TM (lengthen/ elongate/ tone/ stretch).

Find a Workout that is Fun!:

The more fun you have in your workout, the more likely you are to stick with it. If it feels like a chore we don’t want to do, the less likely we are to keep with it. Find something enjoyable that you look forward to!

Listen to Your Body:

If your body is telling you that you are overdoing it, you probably are! Feeling burnt out is usually your bodies way of telling you that you need a break. A day or two off a week does the body wonders! Change your internal dialogue! Taking a rest day does NOT make us weak. Instead, it is giving our body the time to recover so we see the results.

STRETCH:

See my stretch REEL here:

https://www.instagram.com/reel/CfZPw_9gkda/?igshid=NDBlY2NjN2I=

I created my community because I wanted working out to be FUN and for all levels. I believe in alternating workouts and changing the routine daily. I also wanted recordings to be accessible for those who can’t make LIVE workouts. The emphasis is on feeling strong and confident!

Want a FREE trial? Add a class/recording to your cart. At checkout enter code WECOMECGM! Can’t wait to see you!

I typically hear this question once a day: “What do you normally eat during the day?” While we ALL have different caloric needs and food preferences, I would like to share what I usually eat in a day. This can vary a bit depending on my activity level and the seasons, but here it is:

BREAKFAST:

I usually start my day with some lemon water or green tea with lemon. I then have a piece of fruit to fuel my morning workout.

Post-workout I eat a second breakfast that usually consists of oatmeal with almonds and fruit OR gluten free avocado toast (canyon-ranch) with non-dairy (Kite Hill) cream cheese.

LUNCH:

For lunch, I enjoy a good salad! Spinach, romaine, kale or a spring mix. I throw other things in there depending on what I have in the fridge. Eggs, goat cheese, feta, tomatoes, and cucumbers are all fair game. I usually use EVOO and balsamic as a dressing.

DINNER:

I tend to make easy things for dinner, but always have a protein and veggie. Think salmon and asparagus, turkey burger over a bed of spinach, or almond flour tortilla tacos with veggies and ground beef, etc.

SNACKS:

I had a very helpful blog article https://cgmfit.com/blog/recipe-for-protein-smoothie/ on how to make my favorite protein smoothie. I absolutely love SIETE tortilla chips, beanfields chips, as well as veggies and hummus. Unsalted mixed nuts are another go to along with a 65% or higher dark chocolate.

DESSERTS:

I love my sweets, but I am very sensitive to gluten. My go to is Simple Mills almond flour cookies and brownies. They taste SO similar to wheat based products, but do not leave me with the bloat.

DRINKS:

I sip on water all day and strive for 8-12 cups. I love my green and herbal teas with an occasional coffee. On the weekends I will have a wine or a lower sugar option such as a vodka with seltzer and lime.

The important take away is that I do NOT eat perfectly. I strive for WHOLE foods that make me feel good and fueled, but if I am craving cake or Doritos, I allow myself to indulge. Listen to your body and make wise choices for yourself, but allow yourself one cheat a day to help keep you sane! One trick that helps me is asking, “Will what I am about to have help fuel me through my day/workout?” If the answer is “No” move on to the next option.

Staying hydrated is an essential part of health, and it is sometimes overlooked! Conventionally, we are told to aim for 8 glasses of water per day! This can vary from person to person and you should consult with your doctor to talk about your specific intake. It also varies on factors such as how often you exercise, if you are outdoors, sickness, the temperature, etc.

Here are 5 reasons to stay hydrated:

1. Aids in Digestion:

In order to digest food properly, we need proper hydration. Water aids in breaking down soluble fiber to get things moving in the right direction. Without regular hydration, we can experience gas, bloating, discomfort, etc.

2. Weight Loss/Management:

Not only can water help keep you full between meals, but it can help boost metabolism! Drinking a full glass of water with each meal keeps us from overeating and indulging in unnecessary calories. It has also been shown to reduce the amount of fats, sugars and cholesterol we eat on a daily basis.

3. Healthy Heart:

Our blood is made up of 90% water! If we do not consume enough water, the blood can be become too concentrated! This will cause an imbalance of important electrolytes such as potassium and sodium. Both of these are key to maintaining a healthy heart!

4. More Energy:

When we are dehydrated, we can slow down the circulation to our brains. Less oxygen to the brain leads to fatigue! The heart will also have to pump harder to get the oxygen out to the brain that it’s lacking. This will make us feel tired, less focused and sluggish.

5. Deceased Joint Pain:

The cartilage in our joints contains about 80% water. Keeping up with hydration helps the joints to stay lubricated, which reduces friction. Less aches and pains leads to much easier movement!

I highly suggest this motivating water bottle found on amazon to encourage you to drink more water through the day. It is a 1/2 gallon (8 cups) and is BPA FREE. It can be found by clicking the image/link (ad) below:

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DISCLOSURE: This post contains affiliate links. This means, at no extra cost to you, we make a small commission if you purchase a product through these links. As an Amazon Associate I earn from qualifying purchases. This helps support CGM Fitness. Thank you!

Committing to an exercise routine can be a struggle for most people! But for moms, it can almost feel like an impossible feat.  How can a busy mom find time to work out, when there are so many other routines going on? 

Between caring for children, career/job duties, household chores such as cleaning/cooking, doctor appointments, and school, when is there time to exercise? After surveying Moms on social media, some interesting conclusions were drawn:

50% of Moms said they can not work out due to scheduling issues

21% said lack of time

21% said lack of energy

Only 7% said no interest

It is clear from the poll, most moms do have an interest in working out, but their busy schedules prevent them from doing it.  It is also apparent from the poll that a lack of energy is a direct result of these busy schedules.  Ironically, most feel an increase in energy after a workout session.  

So what are some tips that will make it easier to be a fit mom? Here are 10:

1. Block it Out

Putting an actual appointment in your planner/phone will increase the chance of showing up! Schedule the time for your workout in advance, so it becomes less likely you will cancel!

2. Include Your Children

Having your children work out with you can be a source of bonding, especially if they are older.  Setting an example at a young age is a great way to promote health! Allowing them to use water bottles as weights (for younger than 12 years) is a great way for them to feel involved!

3. Do it First Thing

Working out before the day gets hectic is the best way to insure it gets done.  The longer we wait, the more excuses may come up.  Chances are nobody is scheduling a meeting early in the morning!

4. Set Your Workout Clothes Aside the  Night Before

Choosing a workout outfit and seeing it laid out first thing in the morning is a great way to keep with your intentions.  Lay it on a chair next to your bed as a reminder of what you will do first thing in the AM!

5. Lunch Time Workout

If you have a regularly scheduled lunch, use it as a time to workout.  For instance if you get an hour lunch, work out for 30 minutes or a bit more and then eat!

6. Have a Plan

Having the motivation to work out is half the battle! However, it is imperative you have a plan of action for what method of exercise you will do on a given day.  On demand, live virtual fitness class, walk outside, bike ride? Pick in advance so no time is wasted when showing up!

7. Audit Your Schedule

Most of us do have chunks of our day that are unused and/or going towards activities that aren’t as important.  For example, that ten minute coffee run? Make your own! Ten minutes scrolling on social media? Skip it! If we do chunk these intervals together, many times a full workout can be done!

8. Set Up a Small Space in Your Home as a Gym

You do NOT need special equipment or a gym membership to work out.  For example, in my classes small household props such as plates/pillows/etc. can be used.  For certain classes, water bottles can even be used as weights. Dedicate a small place in your home as a workout station, and it will encourage you to exercise!

9. Lean on Support

Find a work out buddy or get into a habit of posting your workout on social media.  This will hold you accountable to get it done as others are waiting on you!

10. No Negative Self-Talk

Make the most of your time.  Maybe it means doing half your workout in the morning and the other half at night.  That’s ok! If you miss day, that’s fine! You will jump back on the bandwagon the next day!

Most importantly, give yourself some grace! You are a busy Mom doing SO much! Props to you for taking the time to read this article and wanting to make a difference in your health.  That is a huge first step.  Be proud of how far you have already come, and how much further you will go!

What is the best workout shoe to help you leap, lift and squat your way to fitness? The best workout shoes provide support for lifting weights and a good grip for HIIT (high intensity interval training) workouts. Safety is so important when heavy weights are over your head or you are laterally jumping in a fitness class. You need THE BEST workout shoes to give you this support for these types of workouts.

Cross trainers (workout trainers) blends the elements of a weightlifting shoe (flat sole, sturdy heel) with the performance of a great running shoe. It’s also important to keep in mind that manufacturers will tell you which workouts their shoes are best suited for, but it also doesn’t mean they can’t be suited for other purposes.

The essential criteria I have looked for in a good cross-trainer over the years are comfort, padding, ergonomics, design, performance and aesthetics. Of course we want to look fashionable in our workout sneakers as well!

It is extremely important to remember that comfort plays a huge part in your sneaker selection. What may be comfortable to one person, may not be to someone else. What are my absolute faves? Nike Metcons for the win!

The newest Metcons you can find are the “Nike Metcon 7”. This shoe features Nike’s most resilient foam, which make the shoe great for sprinting or just general cardio. While this isn’t a running shoe, you CAN use it for running! The thick rubber sole provides stable footing, which is ideal for Olympic lifts. There are also grooves at the front of the sole which allow the sneaker to bend. The tongue also has a lock tab where you can hide the laces away!

Of course a nice selection of Nike sneakers can be found on Nike’s website https://www.nike.com However, if you are looking to save a bit of money and are ok with getting a slightly older Metcon, here’s a link (ad) to a great sneaker below (click on image or link):

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DISCLOSURE: This post contains affiliate links. This means, at no extra cost to you, we make a small commission if you purchase a product through these links. As an Amazon Associate I earn from qualifying purchases. This helps support CGM Fitness. Thank you!

Let’s talk digestive health! I have been dealing with digestive issues for decades. Until I found a HIGH quality probiotic, I wasn’t feeling any difference in my overall health and well being. Everything in our body is interconnected and our gastrointestinal system sits at the core of it all. “Gut Health” goes FAR beyond digestive health. Gut bacteria can help us synthesize key vitamins, play a role in our immunity, and help us digest food.

Depending on the probiotic, there are millions to billions of CFU’s (colony forming units) of bacteria (the good kind) that have a direct impact on our bodily functions and systems. As an example, specific bacteria in the intestines can synthesize certain b vitamins, such as biotin. Biotin not only helps with our hair, skin and nails, but helps our bodies covert food into energy.

One of the most important tools in supporting overall AND gut health is a high quality probiotic. It is extremely important we use a probiotic that supports gut barrier integrity. A gut barrier is made up of all the cells that make up the outer lining of our intestines. These cells are held together by junctions to monitor what goes in and out of your gut. If the integrity of the barrier is off and material gets in your gut barrier that is not supposed to, it can cause fatigue, bloating, joint pain, skin problems, brain fog, and much more!

I have tried MANY probiotics, but it wasn’t until I tried the following two that I noticed a huge difference in my digestion, overall mood, and health! I usually finish a bottle of one and then switch to the other and so forth. These also have 85-90 CFU’s + 12-32 strains in a serving, which is something I always aim for in a good quality probiotic. I suggest taking a serving of the probiotic you choose every nite just before bed. Studies have shown that taking it before bed when the gut is most “inactive” won’t interrupt your digestion. With more time in your gut, the good bacteria can get to work healing your digestive issues. Click on the links (ad) below to order:

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DISCLOSURE: This post contains affiliate links. This means, at no extra cost to you, we make a small commission if you purchase a product through these links. As an Amazon Associate I earn from qualifying purchases. This helps support CGM Fitness. Thank you!

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