#postnatal nutrition coaching online

[goodnesst]

Goodnesst believes that all women, at different stages in their lives, need unique, specialized nutritional advice. For postpartum moms this program offers unique postnatal nutrition coaching online. All our programs start by a free consultation with a nutrition coach to gain background information about your current diet and health. Customized recommendations are shared for each person depending on their goals, current diet, and unique situation. Book a free consultation to get started now at https://www.goodnesst.com/nutrition-coaching/

[oakmovement]

Embracing Fitness: The Benefits of Online Personal Training

In today's fast-paced world, finding time for fitness can be a challenge, especially for new mothers navigating the postnatal period. Fortunately, online personal training has emerged as a flexible solution, catering to the unique needs of clients, including those seeking the expertise of a post natal personal trainer or a post partum personal trainer. This article explores the myriad benefits of online personal training and highlights how it can support postpartum women on their journey to reclaiming their fitness.

What is Online Personal Training?

Online personal training refers to fitness coaching conducted through digital platforms. It provides personalized workout plans, nutritional guidance, and ongoing support—all tailored to individual needs. This innovative approach to fitness eliminates the constraints of traditional gym settings, allowing clients to train in the comfort of their homes.

The Flexibility of Online Training

One of the most significant advantages of online personal training is its flexibility. New mothers often have unpredictable schedules, making it difficult to commit to in-person training sessions. With online personal training, workouts can be done at any time, accommodating nap times or other responsibilities. This flexibility is especially beneficial for those seeking a post natal personal trainer, who can tailor sessions to fit seamlessly into a mother’s daily routine.

The Importance of Postnatal Fitness

After giving birth, women experience numerous physical and emotional changes. Engaging in regular exercise is crucial for both physical recovery and mental well-being. Here’s why having a post partum personal trainer can be beneficial:

1. Safe and Effective Workouts

A post partum personal trainer understands the specific physical challenges new mothers face, such as pelvic floor issues, diastasis recti, and overall body strength. They can create safe and effective workout programs that promote healing and restore strength without risking injury.

2. Boosting Mental Health

Exercise is a powerful tool for enhancing mood and reducing anxiety. Many new mothers experience postpartum depression, and incorporating physical activity into their routine can help combat this. An online personal trainer can provide not only physical guidance but also emotional support, helping clients feel empowered and motivated.

3. Building a Supportive Community

Working with a post natal personal trainer online often comes with access to a broader community of new mothers. This sense of belonging can foster encouragement and accountability, making the journey towards fitness more enjoyable and less isolating.

Choosing the Right Online Personal Trainer

Finding the right online personal trainer is crucial, especially for postpartum fitness. Here are some tips to consider:

1. Look for Specialization

When searching for a post partum personal trainer, look for someone who specializes in postnatal fitness. They should have certifications and experience working with new mothers, ensuring they understand the unique challenges and needs during this period.

2. Evaluate Their Approach

Every trainer has a different philosophy regarding fitness. It’s important to find one whose approach resonates with you. Do they focus on holistic wellness, or are they more results-oriented? Ensure their training style aligns with your personal goals and values.

3. Check Reviews and Testimonials

Before committing, read reviews or testimonials from previous clients. Positive feedback from other new mothers can provide insight into the trainer’s effectiveness and support level.

How Online Personal Training Works

Initial Assessment

The process usually begins with an initial assessment where the trainer evaluates your fitness level, discusses your goals, and identifies any postnatal concerns. This step is crucial for creating a tailored fitness plan that caters to your specific needs.

Customized Fitness Plan

Based on the assessment, the post natal personal trainer will develop a customized fitness program that includes various types of exercises—strength training, cardiovascular workouts, and flexibility routines—designed to enhance your overall fitness and address postnatal recovery.

Regular Check-Ins

An essential component of online personal training is the regular check-ins that occur throughout your training journey. These sessions provide an opportunity to discuss progress, adjust workout plans, and address any challenges you may encounter.

Nutrition Guidance

Many post partum personal trainers also offer nutritional guidance, which is crucial for new mothers who are looking to regain their strength and energy. A balanced diet can significantly enhance your fitness results and overall well-being.

The Advantages of Online Personal Training for Postpartum Women

Convenience

One of the standout features of online personal training is convenience. New mothers can work out from home without the stress of traveling to a gym. This is particularly appealing during the postpartum period when schedules can be unpredictable.

Tailored Support

Every postpartum journey is unique. An online personal trainer can provide the individualized attention needed to address specific concerns, such as recovering from childbirth or managing physical limitations. This tailored support can lead to more effective and sustainable results.

Cost-Effectiveness

In-person training sessions can be costly. Online personal training often provides a more budget-friendly option without sacrificing quality. This makes fitness more accessible for new mothers who may have financial constraints during maternity leave.

Greater Variety

Working with a post natal personal trainer online often means access to a wider range of training styles and resources. Trainers can incorporate diverse workouts, from yoga and Pilates to strength training and HIIT, keeping sessions engaging and effective.

Success Stories: Real Women, Real Results

Many women have successfully transformed their fitness journeys with the help of online personal training. These success stories highlight the power of personalized training and support:

Case Study 1: Sarah’s Journey

After giving birth, Sarah struggled with low energy and body image issues. She connected with a post partum personal trainer who helped her regain strength through customized workouts and nutrition plans. Over several months, Sarah not only lost weight but also developed a newfound love for exercise, enhancing her overall quality of life.

Case Study 2: Emily’s Transformation

Emily sought a flexible solution for her postpartum fitness journey. By choosing online personal training, she was able to fit workouts into her busy schedule. With her trainer’s guidance, Emily successfully rebuilt her strength and confidence, showcasing the benefits of tailored fitness support.

Conclusion

Online personal training offers an innovative and effective way for postpartum women to embrace their fitness journeys. With the right support, such as that provided by a post natal personal trainer or a post partum personal trainer, new mothers can navigate the challenges of postnatal recovery while achieving their health and wellness goals.

If you're a new mother looking to regain your strength and confidence, consider exploring the world of online personal training. With its flexibility, personalized approach, and supportive community, it might just be the perfect fit for you.

[chaselynnfitness]

Why Choose a Female Personal Trainer in Texas for Your Health and Fitness

For many Texas mothers, juggling work deadlines, football practices, and limitless carpool loops, prioritizing their health and fitness can feel like an impossible dream. Maybe you used to like hitting the gym. However, the idea of crowded weight rooms and commonplace workout routines leaves you feeling discouraged.

Here's the good news: a fitness revolution brewing in Texas, offering a convenient and personalized approach specifically designed for busy women – the female personal trainer.

Why You Should Consider a Female Personal Trainer

Gone are the days of intimidating drill sergeants and one-size-fits-all plans. A female personal trainer understands women's specific, demanding situations and desires, particularly mothers. Here's why they are likely the suitable fit for your Texas fitness adventure:

Empathy and Understanding: Female trainers have a more profound know-how of the hormonal fluctuations, body changes, and emotionally demanding situations women face.

Tailored to Your Needs: They create personalized applications primarily based on your goals (weight reduction, muscle constructing, pre/postnatal fitness), health level, and any obstacles you may have.

A Supportive Sisterhood: Connect with a community of Texas women on a similar journey. Female trainers foster a supportive environment that keeps you motivated and accountable.

Flexibility for Busy Lives: No more battling traffic or rigid gym schedules! Many female trainers offer online fitness coaching, allowing you to train from the comfort of your home gym, at a local park, or even while on a family vacation.

Beyond the Workout: A Holistic Approach to Your Texas Well-being

Female personal trainers and nutritionists in Houston go beyond just reps and sets. They offer a holistic approach to your health, incorporating:

Nutrition Guidance: Many female trainers are certified nutrition coaches or can provide personalized recommendations on fueling your body for optimal results. This can be especially helpful in navigating the diverse culinary scene of Texas!

Mindset Matters: An advantageous relationship between meals and exercising is crucial for long-term success. Your instructor will let you triumph over emotional ingesting triggers, handle stress, and build a sustainable fitness mindset.

Focus on Your Goals: Whether your goal is to gain power, gain strength stages, or feel greater confidence in your pores and skin, a female trainer will tailor your program to achieve the goals.

Selecting a Top-Notch Female Trainer in Texas

The vast landscape of Texas offers a multitude of certified online personal trainers. Here are some tips for finding the perfect fit for you:

Know Your Goals: Be clear about what you want to achieve. Do you seek to lose weight, improve your endurance, or gain muscle definition?

Seek Certified Professionals: Choose a trainer with relevant certifications from accredited organizations. Look for additional qualifications in areas like pre/postnatal fitness or nutrition coaching, which is especially helpful for moms.

Explore Online Options: Many female trainers offer online coaching programs, making them convenient and accessible for busy Texas women.

Read Reviews and Testimonials: See what other Texas women say about their experiences with different trainers.

Schedule a Consultation: Most trainers offer free consultations, which allow you to explore their approach and see if it feels like a good fit.

Success Stories: Texas Women Thrive with Female Trainers

The power of a female personal trainer is evident in the transformative stories of Texas women like Maria, a working mom of two in Austin: "I felt completely lost in the gym," she shares. "But working with my online female trainer has been a game-changer! She created a customized workout program that fits my schedule and keeps me motivated. Now I feel stronger, more energized, and confident in my own skin."

Similarly, Emily, a busy entrepreneur in Houston, credits her female instructor with helping her reap sustainable weight loss and broaden healthy behaviour: "My instructor is aware of the challenges of juggling work and family life," she says. "She provides sensible steerage on nutrition and exercising, making it easy to keep my fitness dreams. I not longer feel like I'm continuously on a restrictive eating regimen, and I actually have the energy to maintain my demanding schedule."

Embrace Your Fitness Journey with Confidence

Texas ladies, remember that prioritizing your health and fitness is not selfish; it's essential. Investing in yourself – through personalized guidance from a female personal trainer – empowers you to feel your best and build a foundation for lifelong well-being.

Ready to unlock your full fitness potential with a supportive team? Consider contacting Chase Lynn Fitness, an online brand dedicated to helping Texas women achieve their health and fitness goals through personalized training programs led by experienced female coaches. Let's start your journey to a more muscular, confident, and fit you.

[fdsesedgsd]

Online Fitness Coaches

Online Fitness Coaches

"We offer Semi-private and Private training, tailored to your specific needs… My degree in Exercise Physiology has led me to train professionals, celebrities, artists, and athletes. Both my one on one and group training business have thrived for over 20 years. Semi-private workouts can not only be cost effective but can be fun. Bring a friend or partner and train together. Whether you are looking to lose weight or build muscle, nothing matters to me more than having you achieve your goals. I am committed to listening to your history and will motivate and inspire you to achieve your goals. Fitness can be challenging for some clients. If that’s you I will nurture you to a place of confidence giving you the support you need to succeed."

JOIN US

WORKOUTS ARE GUARANTEED TO GIVE YOU MAXIMUM RESULTS

My program will challenge you beyond your present level of fitness each and every time whether a beginner, intermediate or advanced level.

WORKOUT TRAINING

DETAILS

Workouts are 45 minutes long and incorporate a broad range of exercises including cardio, resistance training, strength training, kickboxing, stretching, ropes, relays, kettle-bells and more. Semi-private with personal attention, you will feel supported in your fitness and health routine.

I AM HERE FOR YOU

AND I WANT YOU

TO SUCCEED

I bring a unique perspective to fitness training and nutrition. Showing up and doing the work takes determination and I know you have what it takes. If at any time you feel unmotivated, I will be there for you. My accountability is one of my best features as a trainer.

START HERE

ARE YOU READY?

Achieve your fitness goals faster and minimize injury with my guiding you every step of the way.

I will give you the motivation to go beyond your present level of fitness with my personal training techniques.

My fitness expertise covers weight loss, body shaping, cross-training, cardiovascular conditioning, pre, and postnatal training, and injury rehabilitation.

I have been training for over 25 years and it is my greatest joy and passion to help people to live happier and healthier lives.

Once you pay the consultation fee I will contact you to schedule an appointment. The fee will be applied towards future training sessions.

[pritiblog1992]

 Pregnancy Support Services

1.Online Prenatal Classes

For you to really KNOW what to expect! Designed by experts & vetted by doctors, our prenatal classes help you understand and handle each phase with confidence and calm – from pregnancy and birthing to postnatal recovery, breastfeeding and babycare. We set you up to truly enjoy this magical ride!

2.Personal Veira Coach

Reassurance and support is always just a call away. You and your partner will need caring advice and support at various times on this journey. Our experienced coaches (doulas, midwives, childbirth educators and lactation counsellors) are available for Q&A or video consults tailored to your unique

3.Expert Teleconsultations

One platform for all pregnancy, postnatal and babycare advice! Getting the right professional advice can really ease your way. But it can be a challenge to find. This is why we brought all these experts together for you to consult on demand, in the comfort of your home. No more rushing around for appointments!

4.Events and Meetups

Access info, discuss challenges, celebrate joys! Whether it be webinars on topics ranging from pregnancy nutrition to gestational diabetes and birth planning to postnatal yoga or it be local meetups with other mums – breastfeeding mums, VBAC’s, women in their last trimester – we are your village.

Read More Information About Veira Life

[birdsandbeesuk]

Discover how a qualified natural fertility coach can help you improve your chances of becoming pregnant

Discover how a qualified natural fertility coach can help you improve your chances of becoming pregnant

A woman's fertility is often associated with a complex network of hormones that connect the pituitary gland in her brain to her ovaries, uterus, cervix and breasts. The organs have recipient cells that are sensitive to the number of hormones in the blood. The concentration varies daily, depending on whether you are fertile or infertile, pregnant, breastfeeding or in your menopause.

Men, on the other hand, are fertile all the time, but a woman is only fertile for five days in her menstrual cycle and therefore fertilization also only takes place during this period.Once the female body is receptive to the male sperm (during ovulation), fertilization usually takes place, but many couples around the world struggle with infertility while doing everything in their power to conceive a baby.

Fertility is an aspect of human health that most of us take for granted until infertility suddenly becomes part of your life.Infertility among both men and women is not uncommon and although several factors can contribute to infertility, it is not necessarily the end of the road.

A well-known UK fertility coach recently remarked that couples who are said to have ‘unexplained infertility’ accept all too easily that they will never become pregnant, and that the joys of parenthood are not destined for them, while the contrary is actually true.

Weight plays a significant role in infertility. Medical research has found that underweight women - with a body mass index (BMI) of less than 19 kg/m2 - will take much longer to fall pregnant than women with a normal BMI (19–24 kg / m2). Overweight women are usually insulin resistant, which means that a large amount of insulin is circulating in the body, which ultimately have a disruptive effect on menstruation.The ovaries are also affected by Estrogen production from fat cells,which can prevent eggs from being released during the normal monthly cycle.

Other factors that can affect fertility – which any qualified fertility coach will point out right away, are bad habits and lifestyle choices. Too much alcohol, caffeine, and cigarette smoke can impair fertility.Low fertility is often associated with poor eating and drinking habits and research shows, in particular, a link between alcohol consumption and a decrease in the ability to conceive.

For the human body to function optimally, it needs important nutrients that can only be obtained through a healthy, well-balanced diet. Regular exercise is also necessary to manage stress levels and a fertility coach can help you maintain a healthy lifestyle, which can ultimately improve a couple’s chances of becoming pregnant.

It may be true that medical science is so advanced today that couples can get pregnant through artificial insemination (the technique of inserting sperm cells directly into the uterus). This often includes advanced methods such as in vitro fertilization (IVF) which involves egg collection or IV sedation, but these procedures are extremely expensive and not all couples can afford them. The success rate also varies and is not always equally effective for all couples.

Often the secret of a successful pregnancy lies in something as simple as a natural approach, and with the help of a natural fertility coach, couples can consider a much more affordable option, without the need for any medicines or medical procedures.The success rate of natural fertility treatment is between 69% - 89% and thus couples can significantly increase their chances of pregnancy.

The answer to fertility is therefore not always lie locked up in medical science, and a trained and experienced natural fertility coach would encourage couples who have been dealing with infertility for a very long time, to consider an alternative, natural approach.

If you and your partner are one of those couples who long to conceive a child of your own but have struggled with infertility for the longest time, it could be worth your while to do more research on natural fertility and to gather more information by visiting the website of a natural fertility coach, or a Nutritional Therapist.

About us

Birds and Bees is an online fertility treatment centre based in the UK, that offers natural fertility treatment by a natural fertility specialist to couples who are experiencing difficulties in conceiving a baby. Birds & Bees is owned and managed by Kat Boyd, a registered Naturopath, Nutritional Therapist, Natural Family Planning Teacher and EFT practitioner who became a natural fertility specialist after her own journey with infertility. Her online treatments involve natural fertility treatment, preconception care, pregnancy care, natural family planning, natural’s women’s health, and postnatal care. Birds and Bees strive to help men and women discover natural healing in their bodies, which will ultimately result in better health, a higher chance of natural conception, and safer pregnancies. Visit their website at http://www.birds-and-bees.co.uk to find out more.

[perfectbooklibrary]

$^DOWNLOAD#$ Yoga Mama The Practitioner's Guide to Prenatal Yoga (E.B.O.O.K. DOWNLOAD^

$^DOWNLOAD#$ Yoga Mama: The Practitioner's Guide to Prenatal Yoga (

Yoga Mama: The Practitioner's Guide to Prenatal Yoga

[PDF] Download Yoga Mama: The Practitioner's Guide to Prenatal Yoga Ebook | READ ONLINE

Author : Linda Sparrowe Publisher : Shambhala ISBN : 1611801303 Publication Date : 2016-3-8 Language : Pages : 256

To Download or Read this book, click link below:

http://read.ebookcollection.space/?book=1611801303

DOWNLOAD EBOOK

Synopsis : $^DOWNLOAD#$ Yoga Mama: The Practitioner's Guide to Prenatal Yoga (

The first pre- and postnatal book geared specifically to experienced yoga practitioners—from an established author, with contributions from the leaders in the field.      You've been practicing yoga for years. It is a part of the way you live, move, and breathe. And then . . . you get pregnant. Pregnancy can throw any woman a curve ball. Even established and experienced yoga practitioners will likely find that their body, mind, and practice are challenged during pregnancy, birth, and motherhood. This book is the yoga practitioner's companion through this period, offering practical advice, step-by-step asana sequences, pranayama practices, and meditation techniques, all of which are designed to help new mothers connect more deeply to their experience and prepare for their journey—physically, mentally, and spiritually.      Grounded in both ancient wisdom and contemporary knowledge, Yoga Mama covers each trimester, labor and birth, and the postpartum years. The beautifully photographed sequences include modifications and suggestions to accommodate a growing belly and to address the concerns or challenges that may arise during this time. Holistic and ayurvedic medicine perspectives help women understand what is happening in their bodies at every juncture, and personal stories connect them to pregnant women everywhere. Through practice, self-reflection, and learning how to let go, yoga gives us the opportunity to be an active, informed participant in the birthing of our baby and a healthy, happy parent.Yoga Mama is the perfect companion for the experienced yoga practitioner during her pregnancy and on into motherhood. This pre- and postnatal book offers practical advice and inspiration, asana sequences, pranayama practices, and meditation techniques, all of which speak to and help new mothers connect more deeply to their experience and prepare for their journey--physically, mentally, and spiritually. Grounded in ancient wisdom and contemporary knowledge, the book covers each trimester, labor and birth, and the postpartum years. It includes:   • Flowing sequences that emphasize self-awareness and promote strength, flexibility, and balance    • Modifications that accommodate a pregnant woman's growing belly, recalibrate her balance, and honor fluctuations in her energy levels    • Mini sequences for specific trimester challenges: morning sickness, fatigue, anxiety, low-back issues, etc.    • Asana, pranayama, and meditation practices designed to deeply connect mother and baby from the beginning of pregnancy through the postpartum years    • A dedicated section on the pelvic floor to encourage women to let go and prepare for labor and birth    • Special breathing techniques for labor that encourage natural childbirth    • Deeper practices and ancient teachings that can help women tap into their strength and create a prenatal and birthing experience that is empowering and unique    • Postpartum advice and sequences designed to help knit things back together, address postpartum challenges, and offer tips for bonding, nursing, self-care, and nutrition    • Information (from a Western holistic and ayurvedic perspective) on what is happening in the body at every juncture--prenatal, labor and birth, and postpartum    • Personal advice and stories from a wide array of pre- and postnatal experts With contributions from:   • Elena Brower: founder and director of Virayoga in New York City, prenatal teacher for YogaGlo.com, and author of Art of Attention   • Stephanie Snyder: teacher in San Francisco, pre- and postnatal teacher for YogaGlo.com    • Jane Austin: pre- and postnatal yoga teacher, midwife, childbirth educator, and director of Mama Tree prenatal teacher training programs in San Francisco    • Margi Young: OM yoga teacher in New York and San Francisco    • De West: pre- and postnatal yoga teacher and childbirth educator in Boulder    • Dustienne Miller: certified physical therapist and Kripalu yoga teacher in Boston    • Kate Hanley: OM yoga teacher, mind-body coach, and author of The 28 Days Lighter Diet   • Melissa Billie Williams: pre- and postnatal teacher and director of Yoga Junction studio in Louisville, Colorado

[gabriellakirtonblog]

Exercise and Nutrition for Every Stage of a Mother’s Journey, from Conception to Menopause and Beyond

“Once postpartum, always postpartum.”

A woman’s body begins to change the moment she conceives. She’s the baby’s only source of food, shelter, and comfort for the next 40 weeks. By the time she delivers, her body is changed forever.

If you’re a trainer or nutritionist who works with women, you need to understand what those changes are, and how they affect your female clients from pregnancy to menopause and beyond.

We asked six experts—Erica Ziel, Jenny Burrell, Sarah Ellis Duvall, Rachel Cosgrove, Yusra Es-Haq, and Lulu Flores—to help you navigate the challenges of coaching clients at every stage of motherhood, and to offer solutions.

Part 1: Pregnancy

Part 2: Nutrition for new moms

Part 3: Postpartum recovery

Part 4: Returning to serious training

Part 5: Emerging from the fog of motherhood

Part 6: Menopause and beyond

Part 7: Final thoughts on coaching mothers

Part 1: Pregnancy

  Pregnancy affects every aspect of your client’s physiology. Every organ, every system, every ligament.

Her metabolic rate increases and her heart pumps more blood. Most pregnant women experience nausea in the first trimester, which is probably the body’s way of warning her off foods that might damage the fetus.

By the final weeks of the pregnancy, the baby is pulling calcium from her bones and protein from her muscles. Her own body is running on a higher percentage of fat so more glucose can go to the baby.

Most trainers focus on the hormonal surges that increase joint laxity, particularly in the lower back and pelvis. Those changes are apparent almost immediately, especially if the client has given birth before, says Erica Ziel, a core exercise specialist, author of The Knocked-Up Fitness Guide to Pregnancy, and mother of three.

“You’ve got to be a little more cautious about keeping this client from injuring herself,” she says.

But increased laxity doesn’t always mean your client has increased ranges of motion.

“You get some who become more flexible, but also some who get tighter,” Ziel says. “I think it’s the body’s way of protecting itself from overstretching.” It’s up to the trainer to monitor the client’s movement quality, making sure she’s in control no matter her range of motion.

Another way pregnant clients differ:

“An athlete might need to do less exercise because she doesn’t have the energy,” Ziel explains. That client can easily become overtrained if she continues her normal routine throughout her pregnancy.

“But when you get a woman who was previously sedentary, she can become quite a bit stronger as her pregnancy progresses,” she adds, as long as you start slow and gradually increase volume and intensity.

Every pregnant client, Ziel says, “should always feel better after a workout than when she started. Exercise doesn’t have to be excessive to be effective. If she feels tired and depleted after a workout, we overexercised her, and that increases stress.”

The key is to ensure there’s a purpose to everything you do in the program, the most important of which is to prepare her body for pregnancy, birth, and recovery.

In particular, you should take advantage of what Ziel calls her “superpowers”: “From a core perspective, she has this amazing feedback to make these muscular and fascial connections she’ll never have at any other time.”

What’s not important, Ziel says, is how many calories she burns in your workouts. “We have to get her mind off the scale. If she’s fit and she’s smaller, she’s likely to gain more weight, because she needs it.”

But, like everything else when it comes to motherhood, there’s nothing simple about pre- or postnatal nutrition and weight changes.

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  Part 2: Nutrition for new moms

  Nutrition guidelines for pregnant and lactating women are relatively straightforward, says Yusra Es-Haq, a Level 1 Certified Online Trainer and nutrition coach mother of four who has multiple certifications in pre- and postnatal exercise:

First trimester: no additional calories needed

Second trimester: 300 to 340 additional calories

Third trimester: 450 additional calories

Breastfeeding: about 500 additional calories

But that doesn’t mean you should encourage a pregnant or breastfeeding client to count calories. “It’s added stress that a mama doesn’t need,” she says.

Coaches should instead focus on “building healthy nutrition and self-care habits they can practice postpartum, like consuming high-quality nourishing foods, eating slowly, listening to their body’s hunger and satiety cues, and resting as much as possible.”

Which would be wonderful if all your clients lived in a world where they can focus on themselves.

“Many mothers with newborns do not have a social or family support network,” says Lulu Flores, a nutritionist, certified lactation educator, and mother of one. “They’re alone with the baby at home—and, on many occasions, other young children.”

The consequences of that isolation—combined with stress, fatigue, and sleep deprivation—can go in two extreme directions, she adds: “Some mothers finish the day having eaten almost nothing, and some eat what they can, when they can.”

In Flores’ experience, many of them end up gorging on packaged baked goods. They’re easy to consume with one hand while holding a screaming baby and require no preparation or cleanup.

Another challenge: When pregnant or nursing women do focus on themselves, it’s often in unhealthy ways, Flores says:

Fear of excess weight gain leads some pregnant women to restrict calories. Sometimes that fear is reinforced by trainers and nutritionists giving them targets for daily calories and overall weight increases.

Lots of new mothers feel an urgency to drop their baby weight, with a few turning to crash diets.

If you think your client is going down a risky path with her diet, the best tactic is to show you care.

“You have to have a lot of empathy,” Flores says. “Let the mother know what the current recommendations are without making her feel judged, or that you despise her beliefs.”

Part 3: Postpartum recovery

  Your client has recently delivered her baby, and she’s ready to start training again. Kind of.

If she had a C-section, she’s recovering from a surgery that penetrated her skin, muscles, and connective tissues to reach into the uterus and pull the baby out.

If she had a vaginal delivery, she probably experienced some degree of tearing along her perineum. It’s typically worse for first-time moms, those who have larger babies, and those whose delivery involved forceps or a vacuum.

And no matter the type of delivery, she almost certainly has some amount of diastasis recti, a stretching and weakening of the linea alba, turning her six-pack muscle into a couple of three-packs.

“Diastasis is normal,” says Sarah Ellis Duvall, DPT, a physical therapist, mother of two, and creator of the Pregnancy and Postpartum Corrective Exercise Specialist certification. The severity is partly genetic, and partly due to how she trained—or didn’t train—during pregnancy.

To avoid making it worse, you have to know what to look out for, and use appropriate precautions, as explained in this article on training new moms.

Incontinence, though, is not normal. “Incontinence should be a wake-up call for women, especially younger women,” Ziel says. If your client is peeing every time she runs, jumps, or even laughs, it’s a sign of pelvic floor dysfunction. “Those muscles are either too tight or too weak, or a combination of both.”

But it’s not just the core and pelvic floor. “Diastasis is a full-body issue,” Duvall says. “It’s how you move, breathe, and load your body. The whole kinetic chain matters.”

Makes sense, right? That’s why, if you train clients in person, you probably use a movement screen, postural assessment, or both. And whether you train them in person or online, you surely focus on their exercise form.

But even then, things can go wrong. No matter how diligent you are with a pregnant client, or how cautious you are in your postpartum workouts, she may still end up with severe diastasis recti—or, worse, pelvic organ prolapse, when her bladder or rectum literally falls down into her vagina.

“It’s emotionally crushing,” Duvall says. “It’s your very sense of who you are.”

She speaks from personal experience.

Part 4: Returning to serious training

  Duvall has been a dedicated athlete her entire life, with a string of injuries almost as long as the list of sports she’s pursued.

That’s on top of her professional knowledge and experience as a physical therapist. Her doctoral project focused on the pelvis. And she still developed a prolapse after the birth of her second child.

“Nobody thinks it’s going to happen to them, until it happens,” she says. “Prolapse made me respect my body a lot more. Every injury teaches you something, and I like to learn the hard way.”

The problem begins when the pregnancy and delivery stretch out the tissues of the pelvic floor. But then it’s exacerbated by the way a new mom puts pressure on those tissues.

“People bear down to get the last rep,” she explains. “When it comes from the wrong place, it can make prolapse worse. It can make diastasis worse. Some people just have patterns of movement that inherently create pressure out or down. It’s hard to use the right mechanics when you don’t have the patterns in the right place.”

Duvall was one of those people, and had to learn how to do everything again, despite a lifetime of training and competing at a high level.

Athletes and fitness enthusiasts like her are often the highest-risk postpartum clients. They want to get right back to where they were. Ironically, she says, “it’s easier to work with someone who was on bedrest. They’re out of shape and feel out of shape. They’re more willing to start with the basics.”

With any postpartum client—whether they feel strong, weak, or anything in between—you need to identify their weakest link and design the program to address it, rather than building the workout around what the client can get away with it.

It’s the trainer’s job to find those weak links, and do it in a way that shows the client where she’s vulnerable. These are the tests Duvall uses:

1. Breathing pattern

Does she breathe into her belly? If she does, that’s a pretty good sign she’ll put pressure on her most vulnerable tissues if she tries to move a heavy load.

What you want to see, Duvall says, is a 360-degree breathing pattern:

Have your client sit upright on a chair or bench.

When she breathes in through her nose, her torso should expand in all directions—front, sides, back.

When she exhales through her mouth, her entire abdominal wall should flatten, not bulge.

2. Dead bug

“Can they stabilize their spine and pelvis,” Duvall asks, “or do they shift all over the place?”

And when they stabilize, can they breathe while maintaining a braced core?

3. Hip hinge

Duvall wants to see if the client can maintain a neutral lumbar position during a hip hinge, which requires eccentrically lengthening her glutes. If she needs to hyperextend her lumbar spine to bend forward, work on that before loading any hip extension exercise.

Also see if she can brace her core and control her hips. If her stomach bulges out, or if her hips move laterally, spend more time on stability work before jumping into deadlifts and squats.

4. Push-up

“I don’t assess a push-up in everyone because it’s hard,” Duvall says. But if the client passed the first three tests (and if you assessed her for diastasis recti, as shown in this video by Jessie Mundell), see how she does in the push-up position.

Can she load her core while continuing to breathe? As she lowers her body toward the floor, can she hold an abdominal brace?

What about her shoulder blades? Can she control them, or do they look like they’re trying to fly away?

5. Landing and loading

The final test, for a client who wants to return to high-level training, is “to see what happens dynamically at their hip, knee and foot when they land or load,” Duvall says.

If they can control those joints during a squat, kettlebell swing, or depth jump from a low box or step, they’re cleared for takeoff.

  FREE Social Media Content

Do you coach women? Or aspire to?

In celebration of Mothers Week at the PTDC, we’re offering 25 done-for-you social media posts, absolutely free.

Images and captions. Fully formatted. Professionally designed. Yours to share with your audience on your platforms.

Click here to collect your free social media content pack.

  Part 5: Emerging from the fog of motherhood

  Not every new mom gets right back to the gym. For some, it’s just not feasible. Many return to work soon after giving birth, and it might be years before they can squeeze a workout program into their schedule.

When they do come back, they’re most likely to do it at one specific time of the year:

“For us, September is like January,” says Rachel Cosgrove, co-owner of Results Fitness in Santa Clarita, California, and Results Fitness University, a coaching business for gym owners. “The kids are back in school, and they can start putting themselves first again. The mom’s like, ‘I have a few hours here. I can do this.’”

Those moms present unique challenges for coaches:

1. They’re deconditioned, but they’re not all deconditioned in the same way

Some have maintained a high activity level from keeping up with their kids. Others have been mostly sedentary.

Some are former athletes or gym rats who want to get back into what they were doing before. Others had never been in shape, and still have pregnancy- and delivery-related injuries like diastasis recti or prolapse to work around.

And if you do a postural evaluation before you start training, you’ll often see imbalances caused by holding their kid on one hip—usually on their dominant side—while they multitask, Cosgrove says.

They also have two things in common:

“They’re obviously motivated to get back in shape,” Cosgrove says. “They’ve gotten to a point where they’re tired of feeling the way they feel, and they want to do something.”

They can’t activate deep muscles in their core and pelvic floor. “The nervous system doesn’t know how to switch them on anymore,” she says. “You have to wake those muscles up again.”

 2. Many have used crash diets

“If they’ve tried to lose weight after pregnancy, a super-low-calorie plan seems to be the default,” Cosgrove laments. “The older they are, the more likely it is they’ve done that multiple times.”

You know how those diets are most likely to work out for your clients:

They lose weight fast, much of it from lean mass.

They regain the weight they lost, plus a few more.

They end up heavier than when they started, with less metabolically potent muscle tissue and a higher body-fat percentage.

That leads to perhaps the biggest challenge for a trainer working with these women: They measure progress with a scale. If it’s not going down, they assume the program isn’t working.

“Because they’ve had success with that diet in the past, even though it didn’t last, they think they have to do it again,” Cosgrove says. “We have to convince them to be consistent, fuel their body, and do strength training to build back their muscle while using a different form of measurement than the scale. And if they do those things, they won’t ever have to do a crash diet again.”

Part 6: Menopause and beyond

  You might think that the pre- and postnatal issues we’ve talked about so far no longer apply to women as they enter menopause. Mild forms of diastasis recti and prolapse typically resolve themselves within a year of giving birth, while more serious conditions have probably been addressed through physical therapy, if not surgery.

But you’d be wrong.

“For so many women the physiological legacy of their birthing years really do become apparent as they head to menopause,” says Jenny Burrell, founder of Burrell Education, whose education programs include a certification in peri- to postmenopause coaching.

The problem, she explains, is the decline in estrogen, which reduces the production of collagen by about 30 percent in the first five years of menopause. That, in turn, lowers both the quality and quantity of the connective tissues that hold their pelvic organs in place.

That’s why the risk of prolapse rises among postmenopausal women, including about 50 percent of those who’ve given birth. The drop in estrogen also leaves them metabolically wired to add visceral fat, while the loss of collagen makes it harder to build or maintain muscle tissue.

“This is also a time when women in general start moving less and eating and drinking more, both of which are really the opposite of what their bodies need,” Burrell says.

For those reasons, Burrell says two practices are non-negotiable for any coach who works with late-middle-aged women:

A detailed health and movement screen, including an assessment of pelvic floor function

A fully customized training program

Burrell uses herself as an example: “Although I’m a mother, I’ve never given birth. But if you screened me, I’d tell you that I have pelvic health issues usually associated with birthing.”

She’s had multiple surgeries, including a hysterectomy. That leaves her with significant complications and challenges:

“Hysterectomized women have an increased rate of pelvic organ prolapse,” she says. “So I avoid the exercises that I know make me symptomatic—running, skipping, and ballistic jumping.”

Her post-surgery scar tissue and adhesions necessitate a lot of mobility and soft-tissue work, which make up nearly half her workouts. This applies to any clients who’ve found themselves supine in an operating room, but will be more prevalent among your older moms.

The prolapse risk limits how much weight she can train with. “I look strong and probably could go heavier,” she says. “But will 80-year-old me thank me for that?”

That last question is an example of the “could/should math” every trainer has to do with every client in this demographic.

“We need to stop with the ‘beasting’ message,” Burrell says. “More exercise alone isn’t the fix. It’s hugely valuable and relevant to address their mental well-being, not just their physical well-being.”

Lots of women in this stage of life are what Burrell calls “the meat in the sandwich”—taking care of their parents while also helping their kids. “Women at this time are generally time-poor and exhausted,” she adds. “Whatever programming you create for them has to be sympathetic to the reality of their lives.”

And here’s a radical thought: Even though they come to you for fitness training, what they need most may be lifestyle coaching, Burrell says. Or just to be heard.

Part 7: Final thoughts about training new moms

  If we had to summarize what we just learned from our six experts on training and feeding mothers, it might be something like this:

Address each client’s issues as thoroughly as you can, as early as you can. Every injury, complication, or dysfunction you address now will help your client enjoy a healthier, more active life for years down the road.

You can’t help your client unless you listen to her, and meet her where she is, rather than where you think she should be.

“We need to work with the person in front of us,” rather than viewing them through the filter of our own preferences and biases, Es-Haq says.

“Pre- and postnatal women are more than a collection of muscles, tissues, bones, and tendons. They’re individuals with goals, hopes, dreams, beliefs, and history, and as trainers we need to acknowledge that. We need to help them in a way that serves them, not a way that suits us.”

So even though you’re helping them through the awesome and difficult process of creating and nurturing life, you’re also on a journey of your own.

“We shouldn’t be afraid to ask questions,” she says. “We shouldn’t be afraid to be wrong and admit it. Growth comes from a place of discomfort and uncertainty. That’s how we get better at what we do, and that’s how we serve and empower our clients.”

  We Just Solved Your Biggest Social Media Challenge

We hear the same question almost every day:

“Training my clients is like a job and a half. How can I find time to create and share social media posts?”

We’ve got good news for you:

In celebration of Mothers Week at the PTDC, we’re offering 25 done-for-you social media posts, absolutely free.

Images and captions. Fully formatted. Professionally designed. Yours to share with your audience on your platforms.

If you train women, or aspire to, these 25 FREE posts can save you countless hours of creating graphics, writing copy, and formatting images.

But you have to act fast. The offer expires at 11:59 p.m. Eastern on Monday, July 13.

Click here to collect your free social media content pack.

  The post Exercise and Nutrition for Every Stage of a Mother’s Journey, from Conception to Menopause and Beyond appeared first on The PTDC.

Exercise and Nutrition for Every Stage of a Mother’s Journey, from Conception to Menopause and Beyond published first on https://onezeroonesarms.tumblr.com/

[mommarketingcoach]

Marketing Coach

Contents

Cougars’ football coach shared

Mom marketing coach

Meet eric worre. eric worre

President barack obama

Digital marketing strategists

Agile software principles

In June, the cougars’ football coach shared a doctored video of a ... lost the school around $1 million in donations, though ...

Proven auto repair marketing and advertising strategies to attract and get more car count while keeping top-quality customers coming to your shop.

Marketing, grants and backup plans are the top issues right ... might be able to weigh in on costs and anyone with grant-writ...

Ten3 BUSINESS e-COACH - MARKETING STRATEGIES: Marketing strategy is essentially a pattern or plan that integrates your organization's major goals, policies, and action sequences in a cohesive whole. Marketing strategies are generally concerned with four Ps: product strategies, pricing strategies, promotional strategies, and placement strategies.

Welcome – mom marketing coach Welcome! Welcome to the Mom Marketing Coach blog! Be prepared to be blown away with a lot of free marketing tips for online mompreneurs and mom bloggers. My blog will be full of advice and tips about having a successful online business. To learn more about me, my services and my courses, please take a

meet eric worre. eric worre has been a leader in the Network Marketing profession for 28 years. Although he’s now retired from being a distributor and focused exclusively on Network Marketing Pro, his career has given him a broad range of experience.

Blogging Mom Welcome – mom marketing coach Welcome! Welcome to the Mom Marketing Coach blog! Be prepared to be blown away with a lot of free marketing tips for online mompreneurs and mom bloggers. My blog will be full of advice and tips about having a successful online business. To learn more about me, my services and

You can also automate this campaign to be evergreen: As records qualify for the campaign, they can enter into the flow: Majda Anwar is a revenue marketing coach and the manager for campaign and progra...

(AP) — A fake video of former president barack obama sent out in a tweet by Washington State University's head football coach ...

Dougles is one of the best digital marketing strategists in town. With years of consulting experience with businesses of different scales and types, Dougles provided great inputs and advises which are the invaluable sales boosters for my business.

Internet Marketing Coach says, “No traffic and no sales for your website despite reading internet marketing ebooks and attending Internet marketing seminars?Discover how Internet marketing coach, eOneNet.com, top Internet marketing company Asia and its customers are still growing their business online globally, selling B2B, B2C and even digital products on the Internet without any ...

How Financial Advisors Get Clients - Financial Advisor Marketing Mastery

Marketing Tips Founded in June 2009, Quora has grown as a platform where individuals and businesses provide value to others through question… Agile marketing makes marketing departments more effective by using agile software principles that allow marketers to move faster in response to customer-centric needs. agile marketers work in sprints … Marketing tips 1: Get the best Mom Coach “I love it,” said Barbara. “It’s funny having my son as my coach. I think when I first started playing my son would be coachi… Ms Welsh started Welsh Wellness three years ago to provide health and nutrition counselling services to pre and postnatal wom… The rad mom coach partners with and supports new moms

Originally posted on Mom Marketing Coach

[aspenrosearts]

Debi Silber E: 33 S: 5

Butterflies of Wisdom is a podcast where we want to share your story. We want to share your knowledge if you have a small business if you are an author or a Doctor, or whatever you are. With a disability or not, we want to share your story to inspire others. To learn more about Butterflies of Wisdom visit http://butterfliesofwisdom.weebly.com/ Be sure to FOLLOW this programhttps://itunes.apple.com/us/podcast/wins-women-of-wisdom/id1060801905. To find out more about Challenge Aspen go tohttps://challengeaspen.org. To find out how Win walk and about Ekso go to http://www.bridgingbionics.org/, or email Amanda Boxtel atamanda@bridgingbionics.org.

  On Butterflies of Wisdom today, Best-Selling Author, Win C welcomes Debi Silber. Debi "gets it." She understands the unique demands of the busy professional because she's one too. Managing a business, a Ph.D. program, a big family and more, Debi knows what's necessary to get results without wasting time. Everything she teaches comes from that perspective; results without fluff. Debi Silber MS, RD, WHC™, FDN, President/CEO of Lifestyle Fitness, Inc. and founder ofwww.DebiSilber.com is a recognized health, lifestyle and personal development, expert. Specifically:

  *Registered Dietitian

*Master’s degree in Nutrition

*Certified Personal Trainer

*Whole Health Coach™

*Two certifications in pre/postnatal fitness

*Specialty recognition in weight loss and weight maintenance

*Functional Diagnostic Nutrition Practitioner

*Working towards her Ph.D. in Transpersonal Psychology (the study and science of transformation and human potential)

*She’s also a working mom with four kids, six dogs and is married to her husband Adam for over 25 years.

  She’s a sought-after speaker and author of the Amazon Bestselling book: The Unshakable Woman: 4 Steps to Rebuilding Your Body, Mind, and Life After a Life Crisis , The Unshakable Woman-The Workbook (the companion workbook to the book) and 2 others recommended by bestselling authors Brian Tracy and Marshall Goldsmith and Jack Canfield.  She’s also the creator of The Mojo Fuel line of deliciously healthy nutrition shakes. Over the last 25+ years, Debi’s helped thousands of clients achieve their ultimate body, mind, image, and lifestyle; helping them transform into their personal and professional best. In addition to being ranked as HealthTap's 2015 Nutrition Industry winner, a 2014 Top Ranked U.S Executive by the National Council of American Executives, Cambridge Who’s Who, Madison logoWho’s Who, Notable American Woman and Outstanding Young Woman of America. Debi has also contributed articles and insight to the Dr. Oz show, FOX, CBS, TEDx, The Huffington Post, Forbes, Shape, Self, WebMD, Glamour, Ladies Home Journal, MSN, YahooShine and much more.  Debi offers to speak, high-level one-on-one coaching, small group coaching, consulting, corporate wellness solutions, VIP Transformation Day packages, books as well as other products all designed to have you as well as your company achieve maximum success in the area013-silvered-mia16-profiles of life most important to you. Debi is available for media interviews, speaking, consulting and coaching. To learn more about Debi visithttp://www.debisilber.com/. To find out more about Win Kelly Charles visit https://wincharles.wix.com/win-charles. To follow Win on Twitter go to @winkellycharles. To support Win on Instagram go to winkcharles. To assist win on Snapchat go to Wcharles422. To see Win's art go to https://fineartamerica.com/profiles/2-win-charles.html. "Books for Books," you buy Win's books so she can purchase books for school. "Getting through school is a 'win' for her fans and a 'win' for her." Universities hoping to sway Millennials create startup incubators to boost college entrepreneurs

CNBC. Schools, hoping to attract millennials, are increasingly opening innovation hubs for young entrepreneurs. Read the full story at https://apple.news/Athi2AigMQ42oxyJWkJagtw. Please send feedback to Win by email her at winwwow@gmail.com, or go tohttp://survey.libsyn.com/winwisdom and http://survey.libsyn.com/thebutterfly. To be on the show please fill out the intake athttp://bit.ly/bow2017. Butterflies of Wisdom sponsored by Kittr a new social media tool that is bringing about new ways of posting on Twitter. It's fun, full of free content you can use, helps you schedule at the best times, is easy to use, and it will help you get more followers. Visit Kittr at gokittr.com. This is a 20% off code forwww.gracedbygrit.com. The code will be XOBUTTERFLIES. If you would like to support Butterflies of Wisdom go tohttps://www.patreon.com/wcharles. If you want to check out what Win’s friend, Dannidoll, is doing (a.k.a. Dannielle) go tohttps://www.facebook.com/dannidolltheragdollclown/?notif_t=page_invite_accepted&notif_id=1492366163404241. To learn more about Danielle visit http://www.dancanshred.com. For iOS 11 update: https://www.youtube.com/embed/HNupFUYqcRY. To learn about the magic of Siri go to https://www.udemy.com/writing-a-book-using-siri/?utm_campaign=email&utm_source=sendgrid.com&utm_medium=email. If you want to donate Butterflies of Wisdom, please send a PayPal donation toaspenrosearts@gmail.com or aspenwin@gmail.com. Please donate to Challenge Aspen or the Bridging Bionics Foundation. Please send a check in the mail so 100% goes to Bridging Bionics Foundation. 

  In the Memo section have people write: In honor of Win Charles. Please donate to the charity of your choice thank you in advance, Win.

  Send to:

  Challenge Aspen

PO Box 6639

Snowmass Village, CO 81615

Or donate online at https://challengeaspen.org.

  Bridging Bionics Foundation 

PO Box 3767

Basalt, CO 81621

  Thank you Win

Check out this episode! life of win

[ruthellisneda]

How 7 Mom Trainers Squeeze in a Workout

When your day involves shuttling kids to school, daycare and baseball practice and … making three meals and snacks for the entire family, while also working and keeping everyone happy, it’s hard to remember to brush your teeth, let alone fit in a workout.

“As a mother of three and business owner, I admit it is hard (expletive hard!) to make time for exercise. Our mom to-do lists never end,” says Jessica Griffin, owner of NJ Fit Mom Training and Wellness Coaching.

But she finds a way. Like many other moms who are trainers, Griffin swears by one trick: scheduling her workouts for the week on Sundays. “As moms we live by the calendar. So my personal strategy is to schedule my workouts on there like all other things. Then I show up like I do all other important meetings. I do not cancel on myself. That would be rude,” she says.

You don’t need to be a mom to follow her example — or the examples of the trainers below who all have kids. If they manage to exercise while working and taking care of a family, you can too. After all, mother knows best, right?

1. MAKE A KID-FRIENDLY WORKOUT AREA

“I brought my 3-year-old’s art table into the place where I workout and will sometimes set her up with Play-Doh, coloring books, etc. to entertain her. But truth is, she does that for 5–10 minutes then prefers to come work out with mommy. She has her own 1- and 2-pound weights and she loves to ‘lift’ and do burpees!

– Griffin

2. EXERCISE WITH YOUR KIDS

“I have infant twin boys and a 3 1/2-year-old toddler who keep me active and on my feet. I do a mommy-and-me yoga class with the twins and with my toddler, I make it a priority to get outside and go to Central Park for some cardio where we do a lot of walking, running, throwing balls, riding scooters and playing soccer.”

– Kristin McGee, celebrity yoga and Pilates instructor and author of “Chair Yoga”

3. EXERCISE WITH YOUR KIDS, LITERALLY

“I’ll hold my son while doing exercises like squats or shoulder presses, have him sit in my lap for triceps dips, or I’ll bring out equipment like a mini trampoline and Bosu, and we’ll take turns using them. But sometimes he loves the equipment so much, I can’t get a turn!”

– Sara Haley, pre- and postnatal fitness expert

4. SET GOALS

“It’s hard to accomplish something when you haven’t identified exactly what you’re trying to achieve, so I set goals. Some examples are: number of runs per week, mileage, strength training goals, races I’ve entered (it totally keeps my run schedule on track when there’s a race looming!) and nutrition goals. Your goals need to be specific — decide what, when, how and where!”

– Nichole Sargent, American Council on Exercise certified personal trainer

5. TAKE ADVANTAGE OF NAP TIME …

“There really is no secret — it is all a mindset and how badly you want it. Excuses are so easy to make. Let’s face it, anything can typically derail our plans for the day. As soon as my daughter goes down for her first nap, I go jump on my treadmill and lift weights. If my little one does not want to nap, I include her in my workouts by either placing her beside me with one of her toys or actually using her as my weight.”

– Sia Cooper, personal trainer and Diary of a Fit Mommy blogger

6. … AND ANY FREE TIME

“I don’t schedule workouts into my calendar because everyday has different variables. If I’m set to teach at the studio, I try to take the class before mine or after, even if it’s just 15–30 minutes. If I’m working from home, I do a barre3 online workout, which are 10-, 30-, 40- or 60-minutes. Let’s be real, I rarely do the 60 minutes at home when my daughter is there. But 30 minutes is doable while she’s playing or watching TV. Sometimes I even break it up 10 minutes at a time.”

– Jenna Muller, certified barre3 and Pilates instructor

7. RETHINK YOUR COMMUTE AND DATE NIGHT

“I have learned to take advantage of biking to my dentist appointment instead of taking the subway, or, if the stars align, date night with my husband to a yoga class!”

– Tanya Sripanich Burton, instructor at Lyons Den Power Yoga

The post How 7 Mom Trainers Squeeze in a Workout appeared first on Under Armour.

http://ift.tt/2qPkVv6

[almajonesnjna]

How 7 Mom Trainers Squeeze in a Workout

When your day involves shuttling kids to school, daycare and baseball practice and … making three meals and snacks for the entire family, while also working and keeping everyone happy, it’s hard to remember to brush your teeth, let alone fit in a workout.

“As a mother of three and business owner, I admit it is hard (expletive hard!) to make time for exercise. Our mom to-do lists never end,” says Jessica Griffin, owner of NJ Fit Mom Training and Wellness Coaching.

But she finds a way. Like many other moms who are trainers, Griffin swears by one trick: scheduling her workouts for the week on Sundays. “As moms we live by the calendar. So my personal strategy is to schedule my workouts on there like all other things. Then I show up like I do all other important meetings. I do not cancel on myself. That would be rude,” she says.

You don’t need to be a mom to follow her example — or the examples of the trainers below who all have kids. If they manage to exercise while working and taking care of a family, you can too. After all, mother knows best, right?

1. MAKE A KID-FRIENDLY WORKOUT AREA

“I brought my 3-year-old’s art table into the place where I workout and will sometimes set her up with Play-Doh, coloring books, etc. to entertain her. But truth is, she does that for 5–10 minutes then prefers to come work out with mommy. She has her own 1- and 2-pound weights and she loves to ‘lift’ and do burpees!

– Griffin

2. EXERCISE WITH YOUR KIDS

“I have infant twin boys and a 3 1/2-year-old toddler who keep me active and on my feet. I do a mommy-and-me yoga class with the twins and with my toddler, I make it a priority to get outside and go to Central Park for some cardio where we do a lot of walking, running, throwing balls, riding scooters and playing soccer.”

– Kristin McGee, celebrity yoga and Pilates instructor and author of “Chair Yoga”

3. EXERCISE WITH YOUR KIDS, LITERALLY

“I’ll hold my son while doing exercises like squats or shoulder presses, have him sit in my lap for triceps dips, or I’ll bring out equipment like a mini trampoline and Bosu, and we’ll take turns using them. But sometimes he loves the equipment so much, I can’t get a turn!”

– Sara Haley, pre- and postnatal fitness expert

4. SET GOALS

“It’s hard to accomplish something when you haven’t identified exactly what you’re trying to achieve, so I set goals. Some examples are: number of runs per week, mileage, strength training goals, races I’ve entered (it totally keeps my run schedule on track when there’s a race looming!) and nutrition goals. Your goals need to be specific — decide what, when, how and where!”

– Nichole Sargent, American Council on Exercise certified personal trainer

5. TAKE ADVANTAGE OF NAP TIME …

“There really is no secret — it is all a mindset and how badly you want it. Excuses are so easy to make. Let’s face it, anything can typically derail our plans for the day. As soon as my daughter goes down for her first nap, I go jump on my treadmill and lift weights. If my little one does not want to nap, I include her in my workouts by either placing her beside me with one of her toys or actually using her as my weight.”

– Sia Cooper, personal trainer and Diary of a Fit Mommy blogger

6. … AND ANY FREE TIME

“I don’t schedule workouts into my calendar because everyday has different variables. If I’m set to teach at the studio, I try to take the class before mine or after, even if it’s just 15–30 minutes. If I’m working from home, I do a barre3 online workout, which are 10-, 30-, 40- or 60-minutes. Let’s be real, I rarely do the 60 minutes at home when my daughter is there. But 30 minutes is doable while she’s playing or watching TV. Sometimes I even break it up 10 minutes at a time.”

– Jenna Muller, certified barre3 and Pilates instructor

7. RETHINK YOUR COMMUTE AND DATE NIGHT

“I have learned to take advantage of biking to my dentist appointment instead of taking the subway, or, if the stars align, date night with my husband to a yoga class!”

– Tanya Sripanich Burton, instructor at Lyons Den Power Yoga

The post How 7 Mom Trainers Squeeze in a Workout appeared first on Under Armour.

http://ift.tt/2qPkVv6

[pritiblog1992]

Veira Life offers Pregnancy Support Services

1.Online Prenatal Classes

2.Personal Veira Coach

3.Expert Teleconsultations

4.Events and Meetups

1.Online Prenatal Classes

For you to really KNOW what to expect! Designed by experts & vetted by doctors, our prenatal classes help you understand and handle each phase with confidence and calm – from pregnancy and birthing to postnatal recovery, breastfeeding and babycare. We set you up to truly enjoy this magical ride!

2.Personal Veira Coach

Reassurance and support is always just a call away. You and your partner will need caring advice and support at various times on this journey. Our experienced coaches (doulas, midwives, childbirth educators and lactation counsellors) are available for Q&A or video consults tailored to your unique needs. You will not walk alone. 

3.Expert Teleconsultations

One platform for all pregnancy, postnatal and babycare advice! Getting the right professional advice can really ease your way. But it can be a challenge to find. This is why we brought all these experts together for you to consult on demand, in the comfort of your home. No more rushing around for appointments!

4.Events and Meetups

Access info, discuss challenges, celebrate joys! Whether it be webinars on topics ranging from pregnancy nutrition to gestational diabetes and birth planning to postnatal yoga or it be local meetups with other mums – breastfeeding mums, VBAC’s, women in their last trimester – we are your village.

At Veira For You.

[joshuabradleyn]

How 7 Mom Trainers Squeeze in a Workout

When your day involves shuttling kids to school, daycare and baseball practice and … making three meals and snacks for the entire family, while also working and keeping everyone happy, it’s hard to remember to brush your teeth, let alone fit in a workout.

“As a mother of three and business owner, I admit it is hard (expletive hard!) to make time for exercise. Our mom to-do lists never end,” says Jessica Griffin, owner of NJ Fit Mom Training and Wellness Coaching.

But she finds a way. Like many other moms who are trainers, Griffin swears by one trick: scheduling her workouts for the week on Sundays. “As moms we live by the calendar. So my personal strategy is to schedule my workouts on there like all other things. Then I show up like I do all other important meetings. I do not cancel on myself. That would be rude,” she says.

You don’t need to be a mom to follow her example — or the examples of the trainers below who all have kids. If they manage to exercise while working and taking care of a family, you can too. After all, mother knows best, right?

1. MAKE A KID-FRIENDLY WORKOUT AREA

“I brought my 3-year-old’s art table into the place where I workout and will sometimes set her up with Play-Doh, coloring books, etc. to entertain her. But truth is, she does that for 5–10 minutes then prefers to come work out with mommy. She has her own 1- and 2-pound weights and she loves to ‘lift’ and do burpees!

– Griffin

2. EXERCISE WITH YOUR KIDS

“I have infant twin boys and a 3 1/2-year-old toddler who keep me active and on my feet. I do a mommy-and-me yoga class with the twins and with my toddler, I make it a priority to get outside and go to Central Park for some cardio where we do a lot of walking, running, throwing balls, riding scooters and playing soccer.”

– Kristin McGee, celebrity yoga and Pilates instructor and author of “Chair Yoga”

3. EXERCISE WITH YOUR KIDS, LITERALLY

“I’ll hold my son while doing exercises like squats or shoulder presses, have him sit in my lap for triceps dips, or I’ll bring out equipment like a mini trampoline and Bosu, and we’ll take turns using them. But sometimes he loves the equipment so much, I can’t get a turn!”

– Sara Haley, pre- and postnatal fitness expert

4. SET GOALS

“It’s hard to accomplish something when you haven’t identified exactly what you’re trying to achieve, so I set goals. Some examples are: number of runs per week, mileage, strength training goals, races I’ve entered (it totally keeps my run schedule on track when there’s a race looming!) and nutrition goals. Your goals need to be specific — decide what, when, how and where!”

– Nichole Sargent, American Council on Exercise certified personal trainer

5. TAKE ADVANTAGE OF NAP TIME …

“There really is no secret — it is all a mindset and how badly you want it. Excuses are so easy to make. Let’s face it, anything can typically derail our plans for the day. As soon as my daughter goes down for her first nap, I go jump on my treadmill and lift weights. If my little one does not want to nap, I include her in my workouts by either placing her beside me with one of her toys or actually using her as my weight.”

– Sia Cooper, personal trainer and Diary of a Fit Mommy blogger

6. … AND ANY FREE TIME

“I don’t schedule workouts into my calendar because everyday has different variables. If I’m set to teach at the studio, I try to take the class before mine or after, even if it’s just 15–30 minutes. If I’m working from home, I do a barre3 online workout, which are 10-, 30-, 40- or 60-minutes. Let’s be real, I rarely do the 60 minutes at home when my daughter is there. But 30 minutes is doable while she’s playing or watching TV. Sometimes I even break it up 10 minutes at a time.”

– Jenna Muller, certified barre3 and Pilates instructor

7. RETHINK YOUR COMMUTE AND DATE NIGHT

“I have learned to take advantage of biking to my dentist appointment instead of taking the subway, or, if the stars align, date night with my husband to a yoga class!”

– Tanya Sripanich Burton, instructor at Lyons Den Power Yoga

The post How 7 Mom Trainers Squeeze in a Workout appeared first on Under Armour.

http://ift.tt/2qPkVv6

[neilmillerne]

How 7 Mom Trainers Squeeze in a Workout

When your day involves shuttling kids to school, daycare and baseball practice and … making three meals and snacks for the entire family, while also working and keeping everyone happy, it’s hard to remember to brush your teeth, let alone fit in a workout.

“As a mother of three and business owner, I admit it is hard (expletive hard!) to make time for exercise. Our mom to-do lists never end,” says Jessica Griffin, owner of NJ Fit Mom Training and Wellness Coaching.

But she finds a way. Like many other moms who are trainers, Griffin swears by one trick: scheduling her workouts for the week on Sundays. “As moms we live by the calendar. So my personal strategy is to schedule my workouts on there like all other things. Then I show up like I do all other important meetings. I do not cancel on myself. That would be rude,” she says.

You don’t need to be a mom to follow her example — or the examples of the trainers below who all have kids. If they manage to exercise while working and taking care of a family, you can too. After all, mother knows best, right?

1. MAKE A KID-FRIENDLY WORKOUT AREA

“I brought my 3-year-old’s art table into the place where I workout and will sometimes set her up with Play-Doh, coloring books, etc. to entertain her. But truth is, she does that for 5–10 minutes then prefers to come work out with mommy. She has her own 1- and 2-pound weights and she loves to ‘lift’ and do burpees!

– Griffin

2. EXERCISE WITH YOUR KIDS

“I have infant twin boys and a 3 1/2-year-old toddler who keep me active and on my feet. I do a mommy-and-me yoga class with the twins and with my toddler, I make it a priority to get outside and go to Central Park for some cardio where we do a lot of walking, running, throwing balls, riding scooters and playing soccer.”

– Kristin McGee, celebrity yoga and Pilates instructor and author of “Chair Yoga”

3. EXERCISE WITH YOUR KIDS, LITERALLY

“I’ll hold my son while doing exercises like squats or shoulder presses, have him sit in my lap for triceps dips, or I’ll bring out equipment like a mini trampoline and Bosu, and we’ll take turns using them. But sometimes he loves the equipment so much, I can’t get a turn!”

– Sara Haley, pre- and postnatal fitness expert

4. SET GOALS

“It’s hard to accomplish something when you haven’t identified exactly what you’re trying to achieve, so I set goals. Some examples are: number of runs per week, mileage, strength training goals, races I’ve entered (it totally keeps my run schedule on track when there’s a race looming!) and nutrition goals. Your goals need to be specific — decide what, when, how and where!”

– Nichole Sargent, American Council on Exercise certified personal trainer

5. TAKE ADVANTAGE OF NAP TIME …

“There really is no secret — it is all a mindset and how badly you want it. Excuses are so easy to make. Let’s face it, anything can typically derail our plans for the day. As soon as my daughter goes down for her first nap, I go jump on my treadmill and lift weights. If my little one does not want to nap, I include her in my workouts by either placing her beside me with one of her toys or actually using her as my weight.”

– Sia Cooper, personal trainer and Diary of a Fit Mommy blogger

6. … AND ANY FREE TIME

“I don’t schedule workouts into my calendar because everyday has different variables. If I’m set to teach at the studio, I try to take the class before mine or after, even if it’s just 15–30 minutes. If I’m working from home, I do a barre3 online workout, which are 10-, 30-, 40- or 60-minutes. Let’s be real, I rarely do the 60 minutes at home when my daughter is there. But 30 minutes is doable while she’s playing or watching TV. Sometimes I even break it up 10 minutes at a time.”

– Jenna Muller, certified barre3 and Pilates instructor

7. RETHINK YOUR COMMUTE AND DATE NIGHT

“I have learned to take advantage of biking to my dentist appointment instead of taking the subway, or, if the stars align, date night with my husband to a yoga class!”

– Tanya Sripanich Burton, instructor at Lyons Den Power Yoga

The post How 7 Mom Trainers Squeeze in a Workout appeared first on Under Armour.

http://ift.tt/2qPkVv6

[albertcaldwellne]

How 7 Mom Trainers Squeeze in a Workout

When your day involves shuttling kids to school, daycare and baseball practice and … making three meals and snacks for the entire family, while also working and keeping everyone happy, it’s hard to remember to brush your teeth, let alone fit in a workout.

“As a mother of three and business owner, I admit it is hard (expletive hard!) to make time for exercise. Our mom to-do lists never end,” says Jessica Griffin, owner of NJ Fit Mom Training and Wellness Coaching.

But she finds a way. Like many other moms who are trainers, Griffin swears by one trick: scheduling her workouts for the week on Sundays. “As moms we live by the calendar. So my personal strategy is to schedule my workouts on there like all other things. Then I show up like I do all other important meetings. I do not cancel on myself. That would be rude,” she says.

You don’t need to be a mom to follow her example — or the examples of the trainers below who all have kids. If they manage to exercise while working and taking care of a family, you can too. After all, mother knows best, right?

1. MAKE A KID-FRIENDLY WORKOUT AREA

“I brought my 3-year-old’s art table into the place where I workout and will sometimes set her up with Play-Doh, coloring books, etc. to entertain her. But truth is, she does that for 5–10 minutes then prefers to come work out with mommy. She has her own 1- and 2-pound weights and she loves to ‘lift’ and do burpees!

– Griffin

2. EXERCISE WITH YOUR KIDS

“I have infant twin boys and a 3 1/2-year-old toddler who keep me active and on my feet. I do a mommy-and-me yoga class with the twins and with my toddler, I make it a priority to get outside and go to Central Park for some cardio where we do a lot of walking, running, throwing balls, riding scooters and playing soccer.”

– Kristin McGee, celebrity yoga and Pilates instructor and author of “Chair Yoga”

3. EXERCISE WITH YOUR KIDS, LITERALLY

“I’ll hold my son while doing exercises like squats or shoulder presses, have him sit in my lap for triceps dips, or I’ll bring out equipment like a mini trampoline and Bosu, and we’ll take turns using them. But sometimes he loves the equipment so much, I can’t get a turn!”

– Sara Haley, pre- and postnatal fitness expert

4. SET GOALS

“It’s hard to accomplish something when you haven’t identified exactly what you’re trying to achieve, so I set goals. Some examples are: number of runs per week, mileage, strength training goals, races I’ve entered (it totally keeps my run schedule on track when there’s a race looming!) and nutrition goals. Your goals need to be specific — decide what, when, how and where!”

– Nichole Sargent, American Council on Exercise certified personal trainer

5. TAKE ADVANTAGE OF NAP TIME …

“There really is no secret — it is all a mindset and how badly you want it. Excuses are so easy to make. Let’s face it, anything can typically derail our plans for the day. As soon as my daughter goes down for her first nap, I go jump on my treadmill and lift weights. If my little one does not want to nap, I include her in my workouts by either placing her beside me with one of her toys or actually using her as my weight.”

– Sia Cooper, personal trainer and Diary of a Fit Mommy blogger

6. … AND ANY FREE TIME

“I don’t schedule workouts into my calendar because everyday has different variables. If I’m set to teach at the studio, I try to take the class before mine or after, even if it’s just 15–30 minutes. If I’m working from home, I do a barre3 online workout, which are 10-, 30-, 40- or 60-minutes. Let’s be real, I rarely do the 60 minutes at home when my daughter is there. But 30 minutes is doable while she’s playing or watching TV. Sometimes I even break it up 10 minutes at a time.”

– Jenna Muller, certified barre3 and Pilates instructor

7. RETHINK YOUR COMMUTE AND DATE NIGHT

“I have learned to take advantage of biking to my dentist appointment instead of taking the subway, or, if the stars align, date night with my husband to a yoga class!”

– Tanya Sripanich Burton, instructor at Lyons Den Power Yoga

The post How 7 Mom Trainers Squeeze in a Workout appeared first on Under Armour.

http://ift.tt/2qPkVv6