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):
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:
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!
The pandemic has certainly made everyday life more challenging. Stress and anxiety continue to affect individuals and families as we work to adjust to this new “normal”. Since exercise and fitness are natural stress relievers, improve our overall health, and enhance our quality of life, it is so important this does NOT take a backseat.
Virtual Fitness memberships can certainly offer unique benefits to help overcome the current challenges. Here are the top 7 reasons why many are converting to this type of membership:
- Flexibility- Virtual workouts are more flexible especially with access to an on-demand fitness library. If you cannot attend a LIVE virtual fitness class, the accessibility to watch after is a huge convenience. You can also customize what type of workout you want to do depending on your needs/physical level. Your routine can be based on your mood, interests, and what kind of workout you want on a given day.
- Convenient and Affordable– Online exercise programs allow you to choose when and where to do your virtual training. There are no restrictions due to the time of day, the weather outside, or the amount of attendees in a class.
- Community-Just as gym members value community and familiar faces, so do virtual fitness participants. Before and after the live online workouts, community members can engage. Coffee chats and giveaways are another nice way for members to meet one another!
- Motivation– My workout platform features 5 different types of classes that change DAILY! Members won’t experience the same workout twice. If they do want to repeat a specific format, it will be listed on demand for future access!
- Privacy– Using a virtual fitness membership enables the client to train in private without working out in front of everyone attending class. While I encourage cameras to be on so it is more interactive, it is ok to sometimes turn it off for privacy reasons! Whether you are new or experienced, nobody else needs to know! You do not need to worry about your outfit, hair and make-up. Work out like nobody is watching!
- No More Lockouts– Did you loathe driving to the gym, getting there a minute late, and class already being full? No need to worry about this with your virtual workouts! Sign up as far in advance as you want or moments before class. The more the merrier!
- Safety– Given the safety precautions in light of COVID, virtual fitness may be the answer to those who are immuncompromised or those who simply want to protect family who are compromised as well. The workouts are safe with multiple modifications given for different levels.
Need a more personalized fitness training? Virtual personal training sessions are given as well to help perfect form, address individual fitness needs, as well as assimilate a beginner Into classes. Please fill out the contact form on my website to schedule a consultation.
The stability ball is a dynamic and versatile piece of equipment to consider using in your workout routine. It can be used in nearly any type of workout to challenge yourself and take your fitness to the next level. While it does take some time to get used to the instability, you will soon find yourself craving the muscle isolation, balance, and core stability this tool provides. Here are 7 reasons to incorporate them into your workout routine:
- 1. Strengthens Your Core:
Time to swap out your exercise bench with a stability ball. Any workout done on the bench can likely be performed on the ball. Some examples are chest presses, rows, and bicep curls. As you perform these, you will also be strengthening your core because you are using your core muscles to maintain stability.
2. Improves Your Flexibility:
Even if you do not use the ball for your workout routine, you. can use it to stretch and warm up your muscles before the workout commences. This reduces the risk of injury.
3. Enhances Body Weight Exercises:
Body weight exercises such as planks, push ups, and dips can be enhanced with the stability ball. This will improve core stability and balance!
4. Cardio Burn:
Incorporating the stability ball into your cardio workouts is a sure fire way of getting your heart rate up. Since they are lightweight and versatile , you can easily add them to enhance your cardio moves.
5. Back and Spine Health:
The stability ball is great if you have lower back problems as it supports the lower back as you stretch and exercise. Physical therapists and chiropractors routinely recommend the stability ball as part of a regular exercise routine.
6. Improves Balance:
Even if not used for exercise, just sitting on a stability ball engages your stabilizer muscles. Try sitting on a stability ball at your desk to engage back and abdominal muscles. It will also help with posture.
7. Helps with Sports Performance:
Sports enthusiasts can appreciate the unstable and soft surface of the stability ball. This strengthens core muscles, activates core structure, improves proprioception, coordination and balance. All of these will serve to protect against injury.
Not sure of how to use the stability ball? Come to a special class on Monday, January 24 9:45 am EST. We will use the ball for the last 15 minutes of class! Interested in getting one? Click on the picture below (ad) and correlate size to height below.
4’8″-5’3″-Medium
5’4″-5’10”-Large
5’11”-6’4″-X Large
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!
Weight gain is a common concern among many during the Holiday Season! But, if you are anything like me, this is one of the most common seasons we want to indulge, see friends and have some of our favorite treats. Here are 7 tips to help you avoid weight gain during the holiday season:
1. Be active with family and friends- We all love doing it during the holidays. Sitting on the couch, with a glass of wine and that cozy fire. And nothing beats it! However, commit to being active at least 4-5 days per week during the holiday season. Come and take class or even just commit to a nice walk around the block to look at Holiday lights!
2. Snack wisely- This may be more difficult at a party/get together. However, at home it is much easier to control. Keep treats out of sight! If you are hungry and really do want a snack, opt for whole food. Think fruits, vegetables, nuts and seeds.
3. Practice mindful eating-We all tend to rush during the Holiday Season, which leads to multitasking during eating. Eating while distracted causes overeating as we aren’t listening to our bodies signals. To prevent this, eat mindfully and minimize distractions. Chew slowly, thoroughly, and remember to breathe!
4. Get plenty of sleep-Sleep deprivation can also cause weight gain. Restricting sleep heightens cortisol levels, which may increase hunger. Another down fall of no sleep, if that the metabolism may decrease. Although easier said than done, try for at least 6.5 hours a night if possible during the holiday season.
5. Keep meals balanced with protein-Holiday meals are usually rich in carbs, but low in proteins. It is very important to include some protein with each meal. Protein increases metabolism and levels of appetite-reducing hormones. Try for approximately 25-30 g of protein in each meal.
6. Focus on Fiber- Fiber also helps keeps us full. Many holiday snacks are extremely low in fiber. Opt for vegetables, legumes, fruits, whole grains and nuts.
7. Bring a healthy dish to share at the party-It is very easy to overindulge at that holiday party! However, we do have control over what WE bring! Bring one healthy dish to share and have the security of going back to that dish.
Staying on top of weight goals doesn’t have to feel daunting during the Holiday Season! These tips and tricks can keep you feeling fit, healthy and confident during this wonderful time of year! Happy Holidays!
Foam rolling is everywhere these days! I am giving another event this month, and I believe it is very important to address the most common mistakes people make when using the Foam Roller. Foam rolling is a self-myofascial release that helps to get rid of adhesions in the muscles, connective tissue, and fascia. It also increases blood flow to all muscles which creates better mobility, helps with recovery, and improves performance.
If this all sounds great to you, you are not alone! Foam rolling is a wonderful way to increase mobility and decrease pain….but only if used the correct way. If it is not, you pose the risk of irritating and injuring your body further. Here are the 4 most common foam rolling mistakes people make:
1. Rolling directly where you feel pain. Typically, when we feel pain our first inclination is to massage that spot directly. This could be a big mistake! Most of the time, pain is a result from tension imbalances in other areas of the body. For example, the IT band is a common area people tend to roll. While it may feel good, you will NOT relax and/or release the IT band. The IT band is not pliable as it is a strong piece of connective tissue. Instead, when you find a sensitive spot, ease away from that area by a few inches. The idea is to work on a more localized region around the sore areas before using large motions with the roller. When trying to “release the IT band”, work on primary muscles that attach to the IT band, such as the gluteus Maximus and tensor fascia latae (runs along outer thigh).
2. Rolling too fast. Rolling too quickly will not eliminate any adhesions. In order for the muscles to relax, you must give your brain enough time to tell them to do this. Go slower so the superficial layers have time to adapt and manage compression.
3. Spending too much time on the knots. You do NOT need to spend 5-10 minutes on the same area. It’s also equally important you do not place all your body weight on the one area either. If you place too much pressure on one section, you may hit a nerve or damage the tissue. In order to avoid bruising, spend about 1 minute on the tender spots and move on.
4. Rolling lower back with foam roller: It is one thing to lay on top of foam roller to help posture. However, rolling the lower back is a big no-no. Your spinal muscles will try to protect the area you are rolling and therefore contract! This is something you want to avoid.
I am so excited to be giving another foam-rolling class on Tuesday Nov 16th after 9:25 am EST Butt and Gut. We will finish about 8-10 minutes early and roll! If you do not have a roller click on the one below (ad) to order! FYI: I use the 18 in. option!
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!
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!
Regularly using a foam roller offers many of the same benefits as a sports massage, which include reduced inflammation/scar tissue/joint stress, increased circulation, and improved flexibility. Rolling will also help with post workout recovery. Here are the top 5 benefits of the foam roller:
1. Prevents Injury and Helps You Recover Fast: Learning how to do a self-myofascial release, could help you train harder and reduce injury.
2. Breaks Up Scar Tissue: Breaking up scar tissue and adhesions between the skin, muscles and bones is crucial for a healthy body.
3. Improves Mobility and Flexibility: Increasing both of these are MUSTS to train harder!
4. Removes Lactic Acid to Aid Recovery: Always sore? Lactic acid builds up in your system after a workout. Foam rolling will help to decrease it.
5. Saves You Money: The Foam Roller is LESS than the cost of one sports massage.
Need to Learn techniques?? Come to Class on Thursday October 28th 8:30 am EST. We will be going over foam rolling for the last 8 minutes of class! Can’t make it? Catch it on a Recording! Need the LINK ? Click on Image Below (ad). It is Totally YOUR choice on size to buy. I feel the 18 in. is large enough for me, but the smaller option is great to make it portable!
What are my absolute must haves?
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!
Some of you may have come to this blog post in hopes of figuring out what equipment you should invest in off the bat! It’s imperative you have a mat to protect your knees and back. My favorite one can be found by clicking here:
Mat Link: https://amzn.to/3nN8Aoi (ad)
If you are taking Dancer’s Body Barre or LE.T.S. Werq! TM, you can get away with using cans/water bottles. I suggest you begin to order 2-3 lb. weights for these classes as you become more comfortable. Here’s my favorite brand:
Light weights link: https://amzn.to/39gP4rU (ad)
If you are taking Hardcore & More, Butt & Gut, and/or Band Camp, you will need 5-15lb weights depending on your level. They can be found here:
Heavy to medium weights link: https://amzn.to/3kjrv83 (ad)
What are some additional equipment pieces I should invest in?
Some props I highly suggest in investing in are a Pilates Ball, Versa Loops, Gliding Discs (these 3 are used in many of the classes), and a tubed band with handles (used in Band Camp). These props are extremely versatile and If you do not have the funds to invest in these pieces just yet, you can certainly use a firm pillow for the Pilates Ball, Paper/Plastic Plates for the Gliding Discs, and some of Band Camp can be used with a long towel. All these are linked below:
Pilates Ball link: https://amzn.to/3lBYP9W (ad)
Versa Loop Link: https://amzn.to/3tRD89G (ad)
Gliding Discs Link: https://amzn.to/3nIAD8h (ad)
Tubed Band with Handles: https://amzn.to/3lzre0c (ad)
As always never hesitate to contact me if uncertain about any equipment purchases or questions you may have. Thanks for reading and enjoy your workout!