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Fitness Just for Moms!!

Many moms struggle with getting there core strength back after having kids.  This is probably the question I get most from moms, “how do I get ‘this’ (grabbing ab skin) to go away?!?”

As a mom I get it, growing a human takes a toll on your body.  It also took the better portion of a year to do it!!!  So the first thing to remember is patience and consistency will be your friend.  Also, I am not a medical doctor, so when you can start exercising again is between you and your Doc, every woman is different.

Here is a great interview with Jericho McMatthews, co-creator of Core De Force,an MMA styled, core building, sweat producing, endorphins releasing workout!

Jericho had her first child in April of 2015, so she has first hand experience of what it is like to go from post baby to athlete body.

As interviewed by Amy Klein

Q: When is a good time for a new mom to start getting in shape?

Jericho McMatthews: Obviously it depends on the doctor’s orders. If you have a vaginal delivery, it’s usually 2-4 weeks. If you have a C-section, it’s around six weeks. After having my son, I was the most deconditioned I’d been since I can remember. As a trainer I’d kept myself in peak condition—even during pregnancy. I was teaching roughly nine classes a week until my eighth month. I delivered six days past my due date and ended up with an unexpected C-section. I remember trying to sit up—I didn’t have the core strength, which was such a new feeling for me. After my first workout—a 30-minute high-intensity interval training (HIIT)—I cried. It was so emotional for me because I knew what I had ahead of me to get back into great physical shape. My body was telling me to start slower, so I modified when needed and my fitness came back fairly quickly.

Q:
How can a new mom find the time and energy for working out?

Jericho McMatthews: I feel like those first several weeks are such a blur. You’re so exhausted, you’re trying to figure out a new schedule and a new groove to get into. What I would advise for new moms is to not focus on the scale or looking a certain way, rather to focus on being healthy and happy, along with the health and happiness of your baby. Focusing solely on the scale or shape of your body is just detrimental to the psyche.

Q
: Do you think there’s a lot of pressure to get your body back?

Jericho McMatthews: Absolutely. There are so many unrealistic expectations placed on new moms to bounce back to their pre-baby body when every new mom’s journey and circumstances are so very different. It makes me sad to hear about women giving up on breastfeeding so they can go on a crazy diet to drop the pounds. Listen to your body and be patient with yourself—don’t beat yourself up if you don’t workout. If your baby is teething or has a fever you might have to miss your workout. Since your child is now your first priority, things are going to happen and you have to roll with it. Be flexible and do your best!

Q
: With everything going on, why do you think a mom should try to get back in shape?

Jericho McMatthews: I think the most important thing about being strong is what it does for your confidence, your self-esteem. It’s a ripple effect that improves all areas of your life. Being in shape helps you sleep better, makes you happier from the inside out. Also, when so much of our youth is overweight, it’s extremely important to set an example. It’s a form of self-respect. Treating your body well, eating healthy food, and exercising are all ways of showing respect for yourself.

Q
: Why is core work so important for new moms?

Jericho McMatthews: Those are the muscles that are the most deconditioned during pregnancy—they get stretched out. Your core is everything—it helps you with your posture, helps to prevent low-back pain, supports your pelvic area, but it’s the muscle group we lose the most during pregnancy, so that’s where we need to work to get back to where we were. Even women that don’t have C-sections will have weak pelvic muscles.
Some women believe that after giving birth they are damaged. But your entire body is connected and with a total body transformation program like CORE DE FORCE, you can get your body back in shape while having some fun. You just need to be patient and stick with it.

The program offers both cardio and resistance-training workouts, and we engage the core muscles with each move by focusing on core rotational movement. So, it’s really perfect for new moms who want to strengthen their core.

Q: And you can do CORE DE FORCE from your home?

Jericho McMatthews: Yes! Which is so helpful for new moms who struggle with getting to a gym and having to pay for daycare. At-home workouts is where it’s at for new moms who don’t have a lot of time, where they can’t go anywhere to do a workout. With Beachbody On Demand, there are so many options for quick, effective workouts new moms can do at home.
                          

Q: How does CORE DE FORCE strengthen the core, specifically?
Jericho McMatthews: Our core extends way beyond our “abs” and has three-dimensional depth and functional movement in all three planes of motion. Mixed martial arts is one of the best ways to train and strengthen the entire core, since striking combinations require full-body rotation with force generated by the core. We focus and emphasize this type of work in CORE DE FORCE along with isolated core exercises that build functional strength from the inside out.
Q: Is it really possible to get your body “back?”
Jericho McMatthews: Yes, but patience is key. There are many factors that play an important role in weight loss for new moms, which vary from person to person. Hormones, genetics, and lifestyle can make a huge difference in the process. Being sleep-deprived produces more cortisol, which is the stress hormone that makes your body hang onto weight. But it is possible. You do the best you can, and in a lot of cases, your body might not look exactly the same. I hope women can be okay with that—because in the end, you have a beautiful child and that’s comparable to nothing!

Just remember to keep moving and listen to your body, rest is just as important to your health as good food and exercise!

As Always you can post your questions and comments here on, Facebook or Instagram

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See you on the other side!!

Something to keep you in Mint Condition!

Something quick and easy to digest (pun intended!)

I have gotten away from featuring healthy foods and would like to get back on track with that.

My feature today is Mint!

Many people associate Mint along with many herbs that they are garnishes for our foods.  When mint is a fantastic food in its own right.  Here are a couple of ways to use mint to improve your day!

1.  Mint and peppermint are great to help with nausea.  A couple drops of food grade peppermint essential oil in your water can help calm a grumbly belly.  I can also be added to coconut oil and rubbed on the skin to gain a long lasting smell! This is great for pregnant mamas!

2. It can help boost your memory. A study presented at the British Psycological Society states that people who sipped peppermint tea before taking a memory test showed higher results than those that did not.

3. It can help provide your body with extra stamina for a long run. According to a study from the International Society of Sports Medicine men adding one drop of peppermint oil per 2 cups of water daily for 10 days ran nearly 15 minutes longer on the treadmill.

4. IBS sufferers can benefit from the cooling properties of peppermint.  In a study from the University of Adelaide in Australia hypersensitive nerves in the gut that trigger IBS pain can be calmed by peppermint.
Enjoy your peppermint!!!  We you on the other side!

13 Ways to Get Your Fitness Journey Started

If you haven’t exercised or tried to eat clean in a while (or ever!), Day 1 of a 30, 60, or 90-day fitness and nutrition program can feel intimidating.
It doesn’t have to be. Here are several small things you can do to get started. With these simple tips, you can begin to prepare your body and mind for a healthier lifestyle before you even break a sweat or eat your first green vegetable. Though you could snack on some snap peas while reading this article…

Figure Out How Many Calories You Should Eat

Knowing is half the battle, right? Use this simple method to determine approximately how many calories you should try to eat each day, or consult your fitness program’s nutrition guide, and begin to make small adjustments to reach that daily goal. Using a nutrition tracker like MyFitnessPal can be extremely useful in helping you figure out how many calories are in the foods you eat and where you’re overindulging.

Stretch

Get those muscles ready to move. If you haven’t used them in a while, do some gentle stretching to wake them up and get familiar with the current limits of your flexibility. Knowing where you’re tight can help prevent injury. 

Start to Move More

Even if you’re not Pushing Play yet, you can begin to make an effort to move your body more every day. Take a walk, stand (or do squats!) when you talk on the phone, take the stairs, park a little farther away from your destination, stretch during television commercials, rearrange the furniture in your living room. What suggestions do you have for adding gentle movement to your day? Share your ideas in the comments.

Drink Water

Being dehydrated can make you sore even if you don’t exercise. Set yourself up for success, and minimize initial muscle soreness, by drinking plenty of water in the days leading up to the start of your fitness program. Get in the habit of drinking enough water every day. A great way to start is drink half your body weight, in ounces, each day. Ex: 150 lb person should get in 75 ounces of water each day.

Throw Away Junk Food

Empty your desk, cupboards, fridge, freezer, car, and secret snack stash drawer of foods and drinks you know you shouldn’t be eating. If you want to reach your fitness goal, prevent temptation by removing junk food from your house. If the packaged foods are unopened, donate them. We know you spent good money on those Ding Dongs and Doritos, but they are doing the opposite of helping you reach your health and fitness goals. 

Build a Healthy Pantry

Now that you’ve eliminated the processed junk food from your home, replace it with good-for-you staples that will help you create healthy meals every day. Here is a list of 17 pantry essentials to get you started.

Set Up Your Work Out Space

This could be as easy as moving the coffee table in your living room, or as elaborate as setting up a dedicated gym in your garage or basement. You won’t need much space to exercise, but it’s a good idea to figure out where you’ll do it and make the space usable and inviting for the workouts you’ll be doing.

Plan an Outing that Involves Exercise

A great way to get into the spirit of exercise before you actually commit to a fitness program is to plan activities with friends that get you moving. Invite friends or family for a hike, go ice skating, or organize a softball or flag-football game.

Find Your Reason Why

In this video, Tony Horton says, “If you’re really caught up in the numbers on the scale, or the dress size, and what’s happening with the tape measure, chances are that doesn’t really motivate or inspire you. Find a new purpose. Find a new reason why. The reason why has got to be so powerful, so strong that you’re not going to quit, you’re not going to fail, and you’re going to be consistent, and show up 5-7 days a week for the rest of your life.” Watch the whole video here to find out Tony’s “Reasons Why.” What’s your Reason Why? Let us know here!

Build a Support System

Getting fit doesn’t have to be something you do alone! Announce your commitment to get healthier and stronger to your friends, family, and coworkers. Start or join a Challenge Group, join a Facebook group, or recruit workout buddies and accountability partners to help you stay motivated when your resolve starts to slip or you feel tempted to make unhealthy choices.

Make Time in Your Schedule

Figure out when you’ll fit exercise into your daily schedule and begin to make adjustments to reserve that time slot every day. Will you work out in the morning? During your lunch break? In the evenings? Schedule exercise time in your calendar and commit to it as an important meeting with yourself. You wouldn’t skip a meeting with your boss just because you feel tired or grumpy, would you? No, you’d be there on time with a smile on your face and do your best to impress.

Lose a Few Pounds Before You Start Exercising

Kick-start weight loss and learn healthy eating habits with 3-Day Refresh. Find out more here.

It’s OK to Start Slowly

You don’t have to Push Play and go full speed on the first day. If you’ve been spending the last few months or years sitting on the couch, just do what you can. It’s OK to start with a few minutes of exercise and work your way up to a full workout. Five or ten minutes of exercise a day is better than no minutes. Try to add one minute each day until you can do a full workout. In his article, 5 Steps to Avoid Muscle Soreness, fitness expert Steve Edwards said, “It’s very tempting to begin an exercise program with a lot of enthusiasm, but try your best to go at a reasonable pace. If you’ve never exercised, or it’s been a long time since you have, go much easier than you feel you are capable of on Day 1 and ramp things up at a pace that is based on how you feel. If you’re not sore, go a little harder the next day. If you’re a little sore, take it down a notch.”

Author – Kirsten Morningstar

Photo Credit – TeamBeachbody.com

X Your Way Through The Holidays!

This time of year we start bringing the workout indoors (if we bring it in at all!!)

I am one to get bored with my workouts, even the one’s I design myself! SO I decided this year I’m starting my New Years Workout Revolution a little earlier.

We are ALL familiar with Tony Horton’s P90 series. If you’re not you must have been living under a rock for the last decade!  This series runs 90 days start to finish which is perfect for the holiday streak of Fall and Winter celebrations that will begin soon.

October 5th I will begin P90X3, this version is dynamic, heart pumping, fat blasting exercise done in 30 minutes each day!💪

Each P90 series has its own focus, so everyone can find the one that works best for them.

P90 – For Everyone

P90 90-Day Body Transformation for Everyone

P90X – The Original

P90X2 – Take it up a notch


P90X3 – Time Crunched?!?


For you who like the freedom of streaming – I’ve got you covered too!

CLICK. STREAM. SWEAT.

 

If you no longer know where your copy is, any of these links can help you get another.

Get a group together, have your spouse jump in with you, help your kids burn off some of that cabin fever (or sugar high!)

Make it through this holiday season heathy and fit, knowing you are going to look AWESOME in each and every party outfit you wear!

Join the Facebook page where we will talk food, water, modifications and just plain keep each other motivated throughout 90 days of Fitness!