Run Down

A few very exciting updates for Baby Bump Fitness. This past week I was featured in a fitness article in Mcleans magazine. Although the reporter told me the article was about interval training, and it is more about general fitness it is still great to be involved. Here is the link- All the Right Moves

I have picked up the soccer unifoms for my daughters soccer team, she is very excited and so am I.

It seems over the past week many of my clients are stressed out. They are tired, frustrated, getting run down and generally overwhelmed. I would normally never mention this but about 90% of them have been feeling like this, an uncanny trend. I cannot explain why and everyone has a different situation, but if you find your self going through this it may be time to take a mini break. Simple things fro mom to do- book a hair appointment, date or spa time. Get your husband to make you dinner, go for coffee with a friend. Bascially just try and break the mundain routine. If you do not do this finding motivation to workout will be extremely difficult. Breaking the routine and/or silence may be just the little boost needed to excel at your fitness goals. Take a week off of fitness or certain chores then return the following week with new vigour.

I do not beleive everyone needs a trainer and having a trainer does not fit into everyones lifestyle- especially a busy moms. You may be ties to the house, work shifts, budgeting. This is actually waht I wish was quoted in teh Mcleans article. Home interval training is the most efficient way for a busy mom to exercise and loose pregnancy pounds.

Like I mentioned last post I have started to ride my bike 1-2x / week again and just enjoy the outside. My husband and I are setting aside time each week for me to talk or bitch so I don't feel underappreciated or bored with the daily grind or serving others.

7 lb

There is a great feature over at Muffin Top Mamma where I am featured. What a great source for moms- check it out. http://www.muffintopmama.com/2010/04/hot-mama-meet-jacqueline.html

Mothers Day is fast approaching and if you have not grabbed your free 4 week fat loss workout program please do so now. Just visit the side bar and sign up.

What are your fitness goals for the summer, do you want to stay the same or do you want to MAKE A CHANGE? Myself I want to make a change, a change of 7lb. I am starting my pursuit of 7lb fat loss this week. I will need to add in another 1-2 workout a week, I have currently only been managing 2 workouts/week. No problem, I can use my backyard fat loss workout technique, just look at the featured video.

My next big kicker is to reintroduce only whole grains instead of regular grains, more fruits and veggies. I will also manage one bike commute to work a week for a bit of extra activity. Every other day I drive because I need to car seats to get the girls at there respected locations.

Back Warm Ups and Who Am I?

Today I had a great workout and integrated many TRX suspension training exercises. My focus was upper back and core strength. My back has been a little sore as I only got in one workout last week and Ava has gained weight again-yes this means lugging around a few more pounds. Here are a few warm up exercises for you back before you begin your exercise routine.



Many mothers ask about back pain and how they can manage it. This video provides some helpful tips, addressing the main soft tissue issues that contribute to back pain.

After a weekend of visiting some mom friends it's back to work. Much needed venting, a walk and a few drinks and laughs can clear the air and make you feel appreciated again. The reality is one of my friends that I played University Volleyball with came to visit. She has 3 of her own children now, the date for a visit was set 2 months previous. We caught up and I cannot beleive she actually bought Bud Light Lime- it resembles dish soap flavour- she used to be a Sleeman rep-what happened? She and I admitted it is easy to lose yourself,who you are, once you become a mother (and this was reflected in her beer choice). I assured her and myself we are the same people we were before children, before careers, you are your passion and your values. This for me has held strong and true from the time I was a teen to now, I love sports and volleyball and I am honest. This I know, I will continue my identity based on this. Have you ever asked yourself lately WHO AM I? You are not alone. I am sure every mom has asked herself this.

A few other key points were brought up that night. She indicated she does not workout at all now, even though she does have 20-30 minutes a day, she just feels lazy. I think she was looking for something inspirational or insightful, but not from me. I said I think you do not feel pushed yet, for the most part you look good and although you may feel 10 lb overweight I cannot tell. You have to look at this from a different perspective, such as health, muscular discomfort relief , quality and longevity of life- not just looks. This may be you, you may be 10 lb overweight and you may feel content with this, no one else can tell. Well in all honesty no one else cares if your 10 lb overweight, but you should, if you don't care who will. Set your own boundaries, goals and limits, this may help take you to new places.

I had a great gym workout today in true Busy Mom20 minute fashion. Dynamic warmup, I used the barbell for a combination of cleans, push presses, bent over rows and dead lifts in succession to get my heart rate up. I then did dumbbell hand cleans and finished with a burpie pull-up countdown from 5 to 1- 5, rest 4 rest 3 ect. All of these moves can be performed with dumbbells or kettle bells from home.

1 Fat Blasting Circuit, 1 Recipe, Abdominal Re-training for mom

One great mom fat blasting circuit. 2 rounds of this are sufficient and will leave you gasping for your next breath.

1. Burpie Shoulder Press, 2. Front Chop, 3 and 4. 1 arm Dumbbell Snatch each side, 5. jump squats. Repeat these continuously and then rest 3 minutes before completing these 10 exercises again.

If you need to make modifications you can perform fast dead-lifts for your front chops, 1 sided squat and press instead of the combination move the dumbbell snatch.

I tired this new recipes the other night from Nathan Jackson Fitness. Squash Bisque- although it is supposed to be raw- I cooked it as I didn't think I could slip that by the kids. My modification for this tasty vegan recipe.

1 squash, 2-3 cups water, 1 red pepper, 2 celery stalks, 2 tsp sea salt, 2 tsp pepper, pinch of cayenne and cilantro to garnish. I pureed this after the squash was cooked and it was tasty.

I was skeptical (as I mentioned to him) because there was no chicken stock, but it was great, no worries. Thanks Nathan.

Are your abdominals really firing? This week I had the pleasure of working with some new people and many of them thought there abs were fine- meaning they were firing properly doing what they should be doing. After trying plank variations that were very difficult, we went through the lying leg lift series in phase 1, weeks 1 and 2 of the Baby Bump Busy Mom Fitness program, while drawing in abdominals. Drawing in if you are early post partum or have some sort of back injury will give you a neural connection that has been lost or modified from your stretched abdominals. These were the exercises that proved exhausting- mentally and physically. She had no idea her abdominals were not functioning properly. Are you aware? Do you have back discomfort? Have you performed drawing in abdominal exercises such as phase 1 week 1-6, pilates or rehabilitation? These are questions to ask yourself and if you feel your abdominals could be functioning better, this is where you want to start. This is the start of a great fitness program

Best Busy New Mom and Baby Bump Exercise

The bilateral back extension exercise is one of the BEST Busy Mom exercises for pregnancy and a new mom. Yes it's origin is rehabilitative in nature, but why is it so important for you. From a 4 point kneel you are cued to lift up one of your back legs straight out by contracting your glut muscle- you are not to let your pelvis drop or shift during this leg lift and your abdominals need to be tight for your pelvis to be held steady. This is step one and testing if you are able to hold your 3 point stance working on your pillar and anti-rotation muscles in your core to hold your pelvis steady. Next (or is you are advance you can lift arm and glut simultaneously) lift your opposite arm straight out in front of you, trying to get your arm in line with your ear, but again not letting your pelvis drop or rotate. You are now in a 2 point stance. This is beneficial because your anti-rotator muscles are firing (increasing lumbar stability), your glut medius of the pillar leg is working, your glut max muscle of the suspended leg is firing, your shoulder stability muscles are firing of your support arm and your core and back muscles are firing of the extended arm. This is a lot of bang for your buck- highly efficient exercise, perfect for busy moms. Many athletes use this 1-2 x per week in their dynamic warmup program so everything is firing for performance. For a new mom and for a a pregnancy exercise this should be part of your regular routine as you are overcoming changes in your body. During pregnancy your hips are widening making your glut medius less effective, you lumbar spine is mobilizing in the joints due to relaxin and your belly is expanding putting your pelvis into anterior tilt. The pregnancy waddle or gait associated with late pregnancy is inevitable. Performing the bilateral back extension will help prevent discomfort from joint instability and pregnancy posture. You can learn how to manage your new changing body by firing your muscles to help prevent loss of balance and aid in recovery.

During Pregnancy Fitness Routine the Key Reasons For performing the Bilateral Back Extension are;

1. Manage lumbar instability that can lead to discomfort

2. Fire your abdominals at their new changing lengths for aid in daily activities and recovery after baby is born

3. Shoulder stability

For a NEW MOM regaining lumbar stability is mandatory. You are now carrying around a baby, your body is constantly changing shape and you are under physical stress from sleep deprivation and delivery recovery. The main goals of performing the bilateral back extension for a new mom is to

1. Retrain deep abdominal muscle firing and anti rotational muscles ( the true function of the abdominals)

2. Strengthening your glut muscles for pelvic stability to avoid lifting with your back instead of legs

3. Stabilizing the shoulders by horizontal pressing and vertical lifting

Like mentioned earlier once you go through your pregnancy fitness and recovery new mom fitness this exercise is a great warm up for any routine. It is commonly performed incorrectly as people allow there belly to sag, pelvis to rotate and lift their back leg with their back not by firing their glut. Be aware of these when you perform this exercise.

Take It Inside With Body Weight Circuits

As the weather is getting colder in Canada I have noticed a strange trend at the gym where work. Members are not coming for their early morning workouts, probably due to the fact that it is dark until 7:30am now. This baffles me, this is the time of year when you want to think about bringing things indoors, focus on some of your much needed muscle balancing rehab exercises, flexibility and power up with resistance for the Christmas Fat Blast. Many people reading this blog probably run/jog/walk or hike as one of their activities for the week. Enjoying the outdoors is wonderful and allows you to appreciate physical activity and your surroundings while de stressing. What happens when this goes by the wayside because it is too dark in the morning for your jog, to windy, cold, rainy, or icy out. Your stress level may have just tripled because you are thrown out of your routine by something you cannot control- the weather and season. Be prepared for these seasonal mishaps that will soon be here to stay for 4-5 months. Take it inside anywhere, anytime with some body weight circuits. You do not need anything, you can even do them in bare feet. A few key exercises such as glut bridges allow you to strengthen your gluts and hamstrings while working on hip flexor flexibility. Bulgarian split squats again work the same muscles and you get great hip extension in your back leg. Love them or hate them pushups and pullups of any version are challenging enough to get your heart rate flying for some anaerobic fat loss work. Add a few burpies and there your have a great recipe for an indoor, anywhere, anytime no equipment needed full body workout.

As women we need to be weary of our surrounding and doing these simple circuits in your back garden in the early morning and dusk is another great way to safely enjoy the outdoors weather permitting.

PHOTOS





























Perform 8-12 reps of each exercise, work continuous and swiftly.

1. Glut Bridge

2. Front Plank

3. rotational plank

4. Bulgarian Split Squat

5. pushups

6. modified pullups (you can use 2 chairs with a sturdy bar across them or under your dining table- be creative)

7. Burpies

repeat 2-3x with 1-2 minutes rest between circuits, this should take no more than 15 minutes to complete.


To get more great workouts sent to your inbox with the photos and descriptions sign up for my complimentary newsletter, or better yet get the full Baby Bump Fitness Mom Package with 16 weeks of circuit programming for you.

Swine Flu Prevention

7 Simple Techniques to Minimize Your

Swine Flu Risk



It is that time of the year when the weather changes in most parts of the world and the common cold starts rearing its ugly head. Flu season also begins. This season is causing more anxiety amongst the general population because of the H1N1 swine flu.

There is almost a panic because the experts feel that this flu virus is more severe than the others.



Let me give you some statistics.

• Seasonal flu annually sickens 5-20% of the population.
• More than 200,000 people are hospitalized with flu complications
• About 36,000 people die from influenza related complications each year in the United States alone.
• 75 million work days are lost each year
• 1765 deaths are due to influenza annually

Now I didn’t give these statistics to scare you or alarm you. I provided these to show you that these statistics are from what we know as general flu, which means that the swine flu is not necessarily more harmful.

This means all flu may be potentially harmful and life threatening. That is why you need to take the proper steps to avoid all types of flu this season and not just worry about the swine flu.

The National Institute for Health and Center for Disease Control also states that 62 million cases of the common cold are reported each year.

So what are we to do?



We have all heard of the common tips that we should be doing and these are pretty powerful.

1. Consistently wash your hands
2. Avoid contacting your face with your hands unless you have recently washed them of germs.
3. If you are in contact with public areas where germs tend to thrive make sure you wash your hands afterwards and avoid touching your face prior to washing your hands.


Did you know that your nutritional habits play an important role in combating the common cold and flu?

More and more research is showing that Vitamin D can play an important role in fighting off the flu.

The problem with this is we have become so scared of the sun and skin cancer that we tend to cover our bodies in sunscreen, which limits the amount of Vitamin D we can absorb from the sun.

The result is we are actually starting to see a deficiency in Vitamin D, which the experts thought would never happen.



Which type of Vitamin D should I take?

PROGRADE


You can take a good multi-vitamin that has Vitamin D in it, but many multivitamins contain Vitamin D2 instead of D3. Both are usable forms of Vitamin D, but D3 converts 500% faster and binds with protein more effectively than D2.

The other solution is to spend 10-15 minutes a day in the sun without sunscreen on. This is more difficult in climates where the wind is blowing and the temperature is 20 degrees during the winter months. That is why a good multi-vitamin that contains Vitamin D3 is a good alternative.

Many experts believe this is why flu is worst in the fall and winter because most people spend their time indoors because of the nasty weather.

Here are 7 simple inexpensive ways to dramatically boost your immune system and reduce the risk of the cold or flu this year.

1. Vitamin D through sun exposure or a good multi-vitamin that contains Vitamin D3
2. Avoid sugar and processed foods
3. Exercise
4. Daily Omega 3 fats from krill oil to boost your immune system
5. Get enough rest. Some believe getting less than 6 hours of sleep a night dramatically increases you chances of contracting the flu
6. Wash your hands thoroughly throughout the day
7. Consume anti-oxidants to help fight off free radicals that can weaken your immune system

If you're looking for the way to stay healthy this year then that means following all 7 seven steps above.

Can you think of any reason not to take care of your health this year?

Now there is no one miracle solution and relying on the swine flu vaccination which for many won't be available until sometime in December is not the safest route to go. Combining as many solutions as possible is going to give you the best defense against colds and flu this season.

We have put together a package for you that is called our Total Wellness package. The name says it all. It provides total wellness. After researching the cold and flu remedies we realized that it makes a very good cold/flu defense system by helping to boost your immune system.


Don't risk your health on poor nutrition.



Order your Total Wellness Package Right Now!

Toronto's Top Independant Trainer

Today, I have been featured as one of Toronto's Top Independent Personal Trainers. Please read the article at Experience T.O. The link to the front cover is Front Cover , I think you can pick me out, I'm the only female. Anyway it's a fun read take a look.

Kasia has issues with her hair, already. I mean it's thick and long, but to brush it is painful and she is wimpy. Since my husband has to do her hair in the morning before school I make it easy on everyone and thin out her hair often with thinning shears. Last time I did this she did not let me cut her bangs, I guess 35 seconds to focus is too long for a 3 year old. Tonight was my chance. I trimmed her bangs in the bath. Just as I snipped, she hiccuped and well, you get it. She now resembles Joan Jett from the Blackhearts.



Todays Busy Mom Fitness program- I felt back on track today and did some speed work max 5 reps on cleans then went into conditioning followed by a great busy mom fat loss interval. I started with 65 lb and did 20 deadlifts followed by 2 core exercises. Rest and then did 50 barbell deadlifts. I finished with a brutal Tabata 20 sec work/ 10 sec rest interval program of for 8 sets straight. Burpee pullups with speed squats.

I had a great workout the fact I had to burn off the stress of cutting my daughter hair like Joan Jett and I know eventually someday she will read this blog. I will be accused of living out my 80's ROCK and ROLL fantasy through her.

3 of the Biggest Misconceptions in the Fitness World Explained Head On

Lets clear up a few huge misconceptions in the fitness world. I have posted 3 common mistakes and elaborated with reason why.

1. Cardio is NOT the most efficient way to lose fat.
2. You will NOT BULK UP from heavy resistance training.
3. Longer workouts are NOT Better.

Cardio Vs. Resistance Training


Cardio training in exactly that, to help make your heart and cardiovascular system fitter. It burns calories at the time of the workout, but there is no oxygen debt created to get an elevated heart rate and metabolism post workout. High Intensity resistance training uses all of the stored nutrients in the muscles and therefore this needs to be repaid after your workout, this catabolic reaction creates the elevated metabolic effect of resistance training. Cardio training has a sparring affect and can metabolise and burn muscles tissue because of the length of time this is being performed at a low grade intensity. Resistance training stresses your muscle to help it grow. Muscle tissue burns more calories at rest than any other tissue in the body.

Cardio training can create or exacerbate muscle imbalances and overuse injuries. You are performing thousands of the same movement over and over again in a cardio workout such as jogging. Moms have numerous muscle imbalances from pregnancy posture and to avoid getting an overuse injury from this you workout should be multi directional with a variety or total body moves such as squats, lunges, push-ups and pulls.

Just a little side note that high intensity training has the same effects on your cardiovascular system as a traditional cardio workout in shorter time. Is has been studied and proven, check out this article.

Weight Training and Bulk

Come on, no one believes this anymore, do they? Women you CANNOT bulk up form lifting heavy weights. Your natural body chemistry will not allow it. You are a woman with a feminine balance of estrogen and testosterone. Even at that you actually want to elevate your testosterone for short periods of time to burn more fat. Men with a larger balance of testosterone even have a hard time bulking up. When you see the body builder image this is created partly by natural body type, but mostly chemically enhanced whether you are male or female.

Muscle is useful, healthy and considered sexy-just look at all the Hollywood stars. It also weighs more than fat- so don't get hung up on the scale.

Longer Workouts- blah

When I see people at the gym slaving away for hours on the cardio machine or lifting weights all I think is WOW they must be really bored or unemployed. Who has time for that. This issue is 2 fold.

1.Long workouts can actually push your body into stress and eat away at your muscle tissue, and like we mentioned earlier if its a long cardio workout - watch out for over use injury.

2. If you can workout for 1-3 hours, you are not trying hard enough. Your workouts are not intense enough to burn fat efficiently, gain muscle and even speed. Workout quicker and lift heavier to maximize your workout results whether they be for fat burning or performance.

So where does this leave you. Are you wondering what to do for your workout? Try this fail safe, most economical approach to MOMS WORKOUT.

Think Like An Athlete- changing views on fat

So my girls are counting the dogs boobies and reviewing what colour they are. Great, they are both very curious and have realized SAMMY the dog is a girl and daddy is a boy. I have just been informed the dog is licking herself as well. I indicated this is OK, this is how she cleans herself, just don't you do it. I have been through this before when Kasia peed out in the yard because Sammy did.

BUSY MOM FITNESS- Body Image and Changing Views on Fat

So we reviewed important reasons to exercise over the past two posts. Reason 1- fix pregnancy posture, 2 gain strength and speed recovery to care for your children, others relieve stress, deal with/prevent depression. When you start an exercise session set a mini goal for yourself that session, like today I am going to try and add 5 seconds to my plank. This is important in two ways a) it automatically makes your fitness program progressive and we need constant progression to yield results and b) It shifts the focus of your workout from negative to positive. You are not focused on losing weight that session (that we all know is impossible to achieve in one day although we all hope it's possible) and a positive challenge to add something to your routine.

Fitness is an achievement earned over time, not in one or two sessions. Look at the long term effects and benefits. If you have just had a baby you will not be ready to jump on the horse and run a 10km race, right?. Your body needs to heal and become progressively stronger to get a lasting result. In actual fact you probably could or may be capable of running a 10km in early post partum, but is this wise. NO WAY, you will never get a lasting result to get to your true strength potential. You will run a 10km and most likely your fitness will plateau and then deteriorate due to overtraining and imbalances. You will never get the lasting fitness result you desire. I see the result of improper programming in my industry on a daily basis.

So what is proper programming for a new mom that will take you to your ultimate fitness and fat loss quest. Start with the furious 5 and work through the 3 progressive stages. Start the free beginner fitness/fat loss program and progress to the 4 week program. All of this is at your finger tips by signing up for my newsletter at the side of the blog. This program is incremental, progressive, and focuses on functional strength which is needed for lasting fitness results and fat loss.

Athletes rehab starts very slow and is progressive, they have professionals advising them of long term results. "Yes today your can run 50 metres in 15 seconds and will be able to get to 8 seconds by continuing what you are doing, this is an ok result. If you take a step back and perform 2-4 weeks of post rehab or muscle balancing exercise your potential will be to run a 50 metre in 6 seconds. " This is the same as fat loss, you can drop 10 pounds by jogging with your stroller, but if you fix your pregnancy posture, balance your muscles and embark on a high intensity resistance training program you have potential to drop a lasting 20 lb.

I will tell you from experience as an athlete, this is how an athlete tackles learning and mastering a new skill and how they approach their fitness routine. Start slow, methodical and when the basics are mastered results are exponential. Lets do a comparison-

Athletes have bad posture from playing sports
Athletes have traumatic stress injuries from falls, hits ect.
Athletes have overuse injuries from repetitive moves

Moms have traumatic stress injuries from delivery
Moms have overuse injuries from repetitive moves
Moms have bad posture from pregnancy

Wow mom, you are an athlete and motherhood is your sport. Understanding that being able to plank for 20 seconds longer will allow you to hold your baby for 1 hour longer before your low back gets tired is incentive enough. Think of the result of each exercise in your program- will this allow me to do something better in my daily mom life. Exercise should enhance your life, not burden it.

If you tell an athlete that by performing 20 seconds more on their front plank will allow them to return to their sport quicker or jump higher without back pain they will do it- because that is their incentive, their mindset and their reason for performing exercises.

You have more incentive to perform better in your daily life than just jumping higher or running faster. Your job is important, life shaping and multi dimensional. You need endless endurance, strength and positive energy. Don't focus on negative like feeling fat, it will impact your life and your children's lives. Focus on the positives like being strong, trying a new exercise, and managing stress. There is no harder and more important job or sport in the world than being a mother. You yield life.

The end

sincerely ,

Jacqueline (mother and athlete)

Fat is Only a Feeling

Have you ever thought, "I feel fat"? I am sure as a woman you have at least 100x/week. But fat is only a feeling. Are you really fat? Probably not, you may just be having guilt feeling about eating some chips or doggin' it through your last workout. It comes down to your mindset, how do you see yourself. People are harder on themselves because we are naturally self-absorbed. Believe me others are not criticizing you for skipping yesterdays workout- they don't even know and they are too busy worrying about themselves. Ok, so we have that cleared up, no one else is critiquing you. But what about you, why are you hard on yourself? Ask yourself these questions and answer them truthfully, everyone's answer is going to be different and I would love to hear them. If you are overweight, you have come to the right site for help and support too.
Myself, I will answer this question for you right now. I feel fat when I eat a poor breakfast like junky cereal, this sets me up for the day. I also feel fat according to my monthly cycle, that I feel I cannot control how my hormones affect my mind. I can honestly (and my clients will attest to this) say I don't think I feel the same degree of social pressures as other women I know regarding my body image. I am female and I do have them, but I know that part of my attraction of being a successful personal trainer is because of my positive self image. So where did this come from, we all read the same magazines and watch the same tv.

I don't have a six pack, but I am strong and happy with my body. I will post videos when I am feeling fat and bloated, like the kettle bell video, because I know all people have these days, that's life. I could diet for photo shoots if I wanted to, but I won't that's not real life. I was going to, but decided personally against it. I train for overall health.

I can attribute my positive self image to being an athlete. Yes that is right, I always trained for performance not for looking good but for actually being good at something. I played soccer, basketball and volleyball all at a highly competitive level. My sport of choice that I continued playing on the varsity team was volleyball, and I can attest it was my worst sport as well. I was good enough to play varsity, but it was my biggest athletic challenge and I took it on. If I can play at this level in my worst sport I can do anything. I had to get better and that is when I started training, just to be competitive with the other athletes. This is how I got involved in working out, I loved it. I never started to lose fat, I just wanted to jump higher and be faster. The thing is it worked for both, I became a better athlete, I had a leaner body and my self image sky rocketed.

What Every Mom Can Learn From A Man-you may not thought this possible

I had an interesting conversation with one of my male clients who is an ex professional athlete. Dealing with men, they do not hold back, he out right said I am fat, I need to lose 25 lb. He has a young family and is extremely busy. He is honest with himself about his health and how he feels. He told me point blank " I am fat, I am embarrassed of my fitness level and I want to feel like and athlete again". That was it, a light bulb went on for me "FEEL LIKE AN ATHLETE" and your body will follow. I am expecting tremendous results from this man because he is honest with himself and does not hide his feelings about his body image from me.

Be honest with yourself. Remember fat is only a feeling, self body image is what is important. Training like an athlete will get you there. But I'm a mom, not an athlete and never have been. That does not matter, you are training for performance, yes how you pick up, hold and carry you children, this is your sport. This is my sport now, and I need my training to perform as a mom at a top level and be energized and pain free managing my kids. Train for you health, without your health you have a lot to lose- increase your quality of life with your family.

Make this a priority, THINK LIKE AN ATHLETE and MOTHERHOOD is your SPORT. Positive body image will follow and you soon the body you desire and deserve will follow. I know all of this is easier said than done and keep visiting this week as we talk about reasons for exercising and changing your mindset.