#I have zero energy/motivation all of the time and then I hop on social media and it's even more complaining and high school level drama

[solradguy]

There have been a lot of days recently where I'm scrolling through GG tags/feeds and it just isn't fun. I'm too involved, I think; I need to find some other way to distract myself when I'm bored before I explode

[drmoses]

It’s nearly the end of the year and no doubt most people are evaluating what they did this year and what they would like to change next year. “New year resolutions” will be in full force in a couple of days. Unfortunately, they are also likely to be in full force FOR a couple of days before they fizzle away in the realities of life and most people simply get back to their comfort zone.

This applies to fitness and health resolutions too. I was chatting with a fellow gym goer around April this year and she complemented me on being consistent in going to the gym. She pointed out that the gym is normally very full in January and starts to dwindle in numbers by March or so. So, after the first quarter you only see the really committed people.

She also pointed out that most of the people that fall through, by her observations, are those whose employers pay for their gym membership. Those who pay for themselves tend to be more committed.

I agree with her on those two points. These are well known phenomena in gyms all over the world. Many people want change but few are willing to put in the time and effort required for that change.

They will go to the gym with zeal the first couple of days and sometimes even over exercise and push themselves for longer than necessary at each workout.  Then they fizzle away. Normally, such people want quick results. When they realise it will not be that quick to shed off ten or thirty years pf weight gain, or to put on that extra five kilos of muscle, they are discouraged.

In the past year I committed myself to fitness and healthy living. Towards my fortieth birthday I noticed I was getting a pot belly and also needed to pack on more muscle and look more bulked up generally. It has been an exciting and life-changing journey.

Here is what I learnt that can help you if you are planning on making some changes t your fitness and health

1. Be Clear About Your Goals

Your goals will not only inspire you but if you are clear about them they will help you in choosing the correct exercise programme and diet. Weight loss programmes differ from bulking up programmes and cardio programmes, for example. Your goals will also determine how often you need to get to gym on a weekly basis and so on. The faster the progress you want to make the more often you need to work out.

My first programme, “Lean Body with Lee Labrada” was twelve weeks long and required me to go to gym six days a week. It was great for losing fat, gaining some muscle and toning up. The tight schedule gave little time for slack and getting back into a comfort zone.

After that I went on to “Shortcut to size with Jim Stoppani” which was a four day a week programme focusing on building strength and muscle with less focus on fat loss. The four day schedule was surprisingly harder to stick to than a six day schedule because it gave too much opportunity to put it off for another day. So now I prefer programmes that are five or six days a week as they are easier to schedule.

So, you see that as you progress your goals may change too. Just be very clear on what you want at all times so you can stay focused.

2. Be Consistent

Consistency is a huge problem for many that fail to meet their fitness and health goals. They will hit the gym hard for a day or two and not show up for weeks or even months. Then they will go hard again. In the end no results to show for “months” of inconsistent effort and they give up.

The blame will usually go to the exercise programme, so they switch the programme and start another. That does not work so they start another one. Gym hopping is another hobby of such people. One gym after another, not making progress at any.

The problem is simply consistency. You need to commit to a routine and programme and stick with it. If it’s five days a week, ensure you do five days a week without excuse. If you choose a twelve-week programme see it through to the end. You may miss a week or two now and then but overall get it done.

Be consistent in your exercise but also in your diet. That above all else is what will make the real difference. That is why they say fitness is a lifestyle. It is about changing the way you live and your habits, not just about doing a little here and a little there.

As I have been on this journey a lot has changed about my lifestyle. I do not take sodas, I do not overeat, I stay well hydrated. I avoid anything with added sugar be it yoghurt or fruit juice and so on. I buy healthier food like brown rice and brown spaghetti, I avoid too much sun exposure…lifestyle changes.

If you do not make fitness and health a lifestyle choice and integrate it fully into your routine and way of living it is unlikely to stick with you in the long run and your results will be less dramatic.

3. Check Your Diet

I have seen people that work very hard at the gym and sabotage their progress by not eating right. Gym and eating go hand in hand. If one side of this equation is not right progress will be slow or none at all.

Most people tend to over-eat or simply not eat right in terms of getting the protein, carbs, veg mix right. Too much carbs are often the killer, especially in African culture where our diets are rich in carbs and less in protein.

On the other hand, if you are looking to bulk up with muscle you actually need to eat more than usual to have the extra energy and nutrients needed to do this.

For weight loss the goal is to have a diet deficient in calories so that you use more energy than you take in. For building muscle, the goals are to have a calorie excess or eat more than you would normally so your muscles have fuel and nutrients to grow. Again, your goal is paramount to determining your diet too. Learn to eat the right proportions and the right frequency for your fitness goals.

4. Be Patient and Committed

Do not expect overnight change. You did not become big overnight. You did not become small overnight. Any change takes time and is a gradual process. You must be committed to the journey and to reaching your goal no matter how long it takes. If you are consistent, the progress along the way to your ultimate goal will be equally exciting and encouraging.

  5. Monitor Your Progress

Checking your progress is very important as it can motivate you and show you where you need to improve. At a bare minimum, taking pictures is one good way to do this. Take pictures from different angles and in different poses on day zero and periodically after that, say in two-week intervals which are likely to show progress. Subtle changes often show in photos that you may not notice otherwise.

Checking your weight is a second way thought this has to be done with caution. If your goals are simply general weight loss then this can work. But if your goal is fat loss and putting on some muscle the scale may not be the best way to measure progress. With such programmes as you lose fat you are also putting on more muscle, so your weight may not change much or may even increase. That is why comparing with photos will help you assess progress better when coupled with weight measurements.

In my first twelve-week programme, for example, my weight did not change much at all, but my proportions changed as I put on muscle and lost fat, so I looked better. In fact, many seasoned fitness enthusiasts will tell you that weight is only half the story. Many people actually put on weight when they are bodybuilding but look better and their body has better proportions. The key is to put on muscle weight and not fat weight.

Be mindful of things that can affect your weight on a day to day basis such as water intake and water retention. Water retention is particularly common if you are taking supplements creatine. Generally, you may weight more before bed at night than in the morning when you wake up. So, check your weight at the same times.

6. Be Accountable to Someone

Share your fitness goals with someone who can push you and monitor your progress. Everyone needs some encouragement and the fear of disappointing others can be a strong motivator.

During my first programme I made it a point to post my work out on my social media daily. I would post “day 20 of 84”, “day 70 of 84” and so on. That way my friends and family knew where I was and would often check on me and encourage me. The thought of disappointing them all was a big motivator and kept me going, coupled with my own determination to make a change. That was my accountability measure. You need not be as dramatic, just ensure someone knows what you are up to and can keep track of you.

Conclusion

So, there you go. My gems from my first year of taking on the fitness lifestyle. I am sure there is more exciting things ahead in the coming year and if you are embarking on such a journey I wish you all the best. Whatever you do, do not let this be another year when you make new year resolutions and review at the end of the year and find you have made zero progress. Commit to the journey no matter what.

Fitness Resolution Fails & Six Ways To Avoid Them It's nearly the end of the year and no doubt most people are evaluating what they did this year and what they would like to change next year.

[sportsandfitnessinfo]

New Post has been published on http://fitnessandhealthpros.com/fitness/ggs-spotlight-jill-mclean/

GGS Spotlight: Jill McLean

Name:   Jill McLean Age:  35 Location: Salem, Oregon

What does being a Girl Gone Strong mean to you? To me it means being strong and confident on the inside and out. It means not being afraid to show off my “guns” while also wearing lipgloss. It means not being afraid to be more, to take up space and to encourage other women to do the same by lifting one another up.

How long have you been strength training, and how did you get started? I’ve been strength training for about seven years. I first got started with a popular home DVD workout series that I borrowed from my sister-in-law. I followed that program for about nine months. I saw some great results, and that’s when people started pouring in with the “How did you do that?” questions. I quickly learned that I absolutely loved helping others find ways to get strong, and that’s when I decided that I wanted to be a personal trainer. In order to learn about the field, I decided to hire a personal trainer (who, spoiler alert, ended up becoming my best friend and business partner!). This helped me hone my craft, but it also gave me a lifting partner who was as in love with lifting heavy stuff as I was!

What does your typical workout look like? I always start out with core and pelvic floor exercises for my warm-up. Even though I’m 16 months postpartum, I still find this a very important part of my exercise program. After that, I start getting into my lifts. Usually they include some type of body weight exercise, barbell and kettlebell exercise. The format looks a little like this:

Core/Power

Push/Pull (Upper and/or lower)

Finisher

A lower volume, higher intensity approach has helped me gain strength without exhausting all of my energy, which is a precious commodity these days with a toddler.

Favorite Lift: The Turkish Get-Up. It is just a flat-out awesome exercise that makes me feel pretty badass.

Most memorable PR: When I got a TGU with the 28kg bell on each side. This PR actually happened for me twice. Once before I had my son, and once after. Training postpartum has been a whole new animal. It’s been like training with a totally differently body that I’ve had to take time to honor and get to know. So, I’ve nicknamed my PRs after baby as PPPRs (postpartum PRs).

Top 5 songs on your training playlist: I usually don’t workout with headphones, so whatever is playing in the gym is good enough for me. But, I usually have to stop and jam to any of five:

Turn Down for What – Dj Snake Feat. Lil Jon

Bad Romance – Lady Gaga

Rock and Roll – Led Zeppelin

Moves Like Jagger – Maroon 5

Sail – AWOLNATION

Top 3 things you must have with you at the gym or in your gym bag: Lip gloss, water bottle, chalk

Do you prefer to train alone or with others? Why? I usually enjoy training with others. There’s just something about surrounding yourself with like-minded people who want to enhance their life and feel good.

The energy of a good gym is hard to beat. You never leave feeling worse.

Most embarrassing gym moment: My husband and I met at the gym where we both worked. Normally, I work out in the evening, but because I knew he would be working out there at the same time, I started doing my lifts at lunchtime to you know, impress him with my dedication and super sweet moves of course. I had band-assisted pull-ups in my program, so I got up on the box and went to slide the band around my  heel, only I missed!

The band snapped me right in the crotch. So, there I stood with one leg on the box and the other hiked up to the heavens in the band looking at my crush. He didn’t rush over to help me, just stared. And I blurted out, “I’m fine!” No worries, he married me anyway.

Most memorable compliment you’ve received lately: “You’ve been kicking butt. I’m proud of you.” A compliment from my cousin Heidi on my progress with my business lately, which means a lot to me because entrepreneurship is not for the faint of heart!

Most recent compliment you gave someone else: “I am diggin’ those pants!” A compliment I gave another woman at the gym who was wearing these awesome red workout pants that I totally dug.

Favorite meal: Paleo pizza, hands down!

Favorite way to treat yourself: I love getting pedicures. I could just fall asleep in those comfy chairs.

Favorite quote: “Surround yourself with the dreamers and the doers, the believers and the thinkers, but most of all, surround yourself with those who see greatness within you, even when you don’t see it yourself.” — Edmund Lee

Favorite book: I am a big Stephen King fan. My favorite book is The Stand. It’s unbelievably long (1,153 pages in the uncut version), and I read it in one summer. It had me riveted, and I cried near the end.

What inspires and motivates you?   Other strong women. I’ve spent a good amount of time over the past couple of years really finding my tribe. Just like one of your awesome T-shirts says, “Strong women lift each other up.”

I’ve surrounded myself with strong women, and it has truly inspired me to do things that I would have never done before.

I’ve already spent too much time playing small and taking up less space. Spending time with strong women has helped me reach beyond my borders, find my true potential and dream big! Because…..why not?! Go for it!

What do you do? I co-own a personal training business with my best friend Cara Turnquist called Movement Duets. We specialize in pre and postnatal training with a focus on core and pelvic floor health. We’ve been running our signature online group training program Fit Mom Foundations for about a year and recently started offering in-person training services in Salem, Oregon as well. I also work part-time as a chiropractic assistant.

What else do you do? This should come as no surprise but my main hobby is weight lifting! I love challenging myself to reach new PRs. I also compete in the Highland Games, which is an awesome extension of what I already love to do. The difference is that not only do I get to lift heavy stuff, I also get to let it go! It’s awesomely therapeutic, and the Highland Games community is filled with some of the kindest and most amazing people that you will ever meet. I also recently started going out line dancing with Cara which is super fun because the place we go to offers lessons at 7:30 p.m. and we’re home by 10:00 p.m. Perfect for us, because #grandmastatus. I’m not the best at it, but at the very least I can follow directions, not run into people, and have a lot of fun.

Describe a typical day in your life: I wake up around 6 a.m., hop in the shower, and get ready for the day. After that, my son Jack usually wakes up, and we have a quiet nursing session. This is also when I check my task list for the business, to make sure that I know what I need to have done for the day. Then Jack and I both eat breakfast, and I get him ready for the day. After dropping him off at the babysitter’s house, I head to the gym where Cara and I teach our Mommy and Me classes, pre/postnatal strength training classes, mobility classes, and do individual training sessions and table work. After work my husband (Sam) and I regroup at home with Jack to eat lunch. We usually take a little down time before going back to the gym for my own workout. After that, we head home for the day. Jack usually goes down for a nap in the afternoon and this is when I get my writing for done (blogs, emails, social media posts, etc.). After my writing work is done, the rest of the evening is dedicated to family time.

Your next training goal: 32kg Turkish Get-Up on each side. I’m coming for ya!

What are you most grateful for? I’m most grateful for my husband and son. Ever since the day that I met my Sam he put me first. He always goes out of his way to make sure that I’m taken care of and that I feel special. When I said that I wanted to quit my full-time job to pursue building up my business, he barely even flinched. He said that I had to go for it. He’s been supportive every step of the way. He also helped give me the greatest gift that I  could ever ask for, our son, Jack.

What life accomplishment are you most proud of? Giving birth! The labor and delivery of my son changed me in a million and one ways. I never knew that I was capable of such an amazing miracle.

Which three words that best describe you? Funny. Strong. Kind.

What’s a risk you’ve taken recently, and how did it turn out? I had been working full time at a corporate gym for almost three years when I even first thought about starting a business with my best friend. When I was about to go on maternity leave, my boss at the time gave me an ultimatum: when I was ready to return to work, I was either to work solely for his company or my business. Even though I wasn’t taking home a paycheck from it and it had absolutely zero security, I chose my business. Cara and I went all-in. We shaped and molded this beautiful business of helping moms and moms-to-be have fit, healthy pregnancies, successful postpartum recoveries and strength and support during this transitional time in their lives. Our business continues to build, grow, and change and it’s absolutely amazing seeing how it all continues to unfold.

What’s the coolest “side effect” you’ve noticed from strength training? Getting strong on the outside and seeing that strength seep into all other aspects of my life. It truly inspires self confidence and strength on the inside as well.

How has lifting weights changed your life? If it weren’t for me borrowing that workout DVD set from my sister-in-law, I never would have ended up where I am today. I never would have seen what my body can do. I never would have pursued a career in the fitness industry. I never would have worked at the gym where I met my best friend and husband. I never would have started my business. I never would have shared my story with others.

Lifting weights changed everything. Absolutely everything.

When did you start the Moms Gone Strong, why did you decide to start, and what helped you make the decision to start? I started the Moms Gone Strong program when I was 29 weeks pregnant. I decided to start the program because I knew that how I had been exercising before pregnancy wasn’t necessarily appropriate for how I should be exercising during or even after for a while! I believe that every good coach should have a coach, and as a trainer myself, it was really nice to not have to think about my workouts or do my own programming. I was so excited to hear that this was something that GGS was now going to be offering that I couldn’t not do it! It was really great to work so closely with Molly and Jessie during the pilot program, and at 16 months postpartum I’m still continuing to work with Jessie.

What was your biggest challenge in the Moms Gone Strong program?  My biggest challenge was my ego. Haha. Prior to becoming pregnant I was already a regular exerciser, and I loved heavy lifting. It was hard for me to let go of heavy lifting for a while, but it was the right thing to do for me and my body. I found my way back to it safely.

Throughout my pregnancy the “I can” vs. “I should” struggle was constant.

What has been your biggest success from the Moms Gone Strong program? One of the things that my mom friends have told me throughout the years is that after having a baby I should expect to pee my pants. I refused to believe that this had to be the case. I was diligent about my core and pelvic floor exercises and not placing too much stress on my core and pelvic floor, and I am happy to report that it paid off! I’ve had minimal postpartum issues, and I can say with conviction that peeing your pants after you have a baby might be common, but it is not normal. Prevention and healing can happen!

What do you like best about the Moms Gone Strong community? Motherhood can be really, really lonely if you let it be. I really struggled with depression during the first few months after my son was born. Having a community of like-minded women who relate, love, and support you throughout this crazy journey of motherhood made a huge difference. No more crying alone and Googling, “Is it normal to….?” I just leaned in and asked my sisters.

What is the habit you’re currently working on most? Continuing to do safely do more heavy lifting that’s appropriate for my postpartum body.

How has Moms Gone Strong changed your life?  It brought on so much more body awareness on my part. It helped me to really tune in and learn what “listen to your body” truly means. It’s helped me make smart decisions about exercising during pregnancy and after. And it’s introduced me to so many amazing women.

What would you tell a woman who’s nervous about starting Moms Gone Strong? Whether you’re a regular gym goer or a first time exerciser, this program meets you where you are. The programming is smart so you don’t have to wonder if you’re doing the “right” things, and the community is a safe place to come as you are and get support along the way.

What do you want to say to women, in general, who might be nervous or hesitant about strength training? I know what it’s like to walk into a gym and not know where the heck to start. I’ve been the one who walked around the weight room, reading all of the instructions on the different machines and hesitantly trying them out, hoping that no one was looking at me. Don’t let fear keep you from starting. Go with a friend. Hire a trainer. Reach out, don’t hide out. You never know how picking up a weight might change your life. It certainly changed mine.

Exercises To Do And Avoid During And After Pregnancy

There are so many myths about exercising during and after pregnancy, it can be hard to know if you’re doing the “right” thing. Our education materials are carefully vetted by OB/GYNs, PhDs, Registered Dietitians, Women’s Health Physiotherapists, and Pre and Postnatal Exercise Experts, and we have put together this FREE handbook where you’ll learn:

The best exercises to do during and after pregnancy

Exercises to avoid during and after pregnancy

Originally at :Girls Gone Strong Written By : GGS

#Jill, #McLean, #Spotlight #Fitness

[corneliussteinbeck]

GGS Spotlight: Jill McLean

Name:   Jill McLean Age:  35 Location: Salem, Oregon

What does being a Girl Gone Strong mean to you? To me it means being strong and confident on the inside and out. It means not being afraid to show off my “guns” while also wearing lipgloss. It means not being afraid to be more, to take up space and to encourage other women to do the same by lifting one another up.

How long have you been strength training, and how did you get started? I’ve been strength training for about seven years. I first got started with a popular home DVD workout series that I borrowed from my sister-in-law. I followed that program for about nine months. I saw some great results, and that’s when people started pouring in with the “How did you do that?” questions. I quickly learned that I absolutely loved helping others find ways to get strong, and that’s when I decided that I wanted to be a personal trainer. In order to learn about the field, I decided to hire a personal trainer (who, spoiler alert, ended up becoming my best friend and business partner!). This helped me hone my craft, but it also gave me a lifting partner who was as in love with lifting heavy stuff as I was!

What does your typical workout look like? I always start out with core and pelvic floor exercises for my warm-up. Even though I’m 16 months postpartum, I still find this a very important part of my exercise program. After that, I start getting into my lifts. Usually they include some type of body weight exercise, barbell and kettlebell exercise. The format looks a little like this:

Core/Power

Push/Pull (Upper and/or lower)

Finisher

A lower volume, higher intensity approach has helped me gain strength without exhausting all of my energy, which is a precious commodity these days with a toddler.

Favorite Lift: The Turkish Get-Up. It is just a flat-out awesome exercise that makes me feel pretty badass.

Most memorable PR: When I got a TGU with the 28kg bell on each side. This PR actually happened for me twice. Once before I had my son, and once after. Training postpartum has been a whole new animal. It’s been like training with a totally differently body that I’ve had to take time to honor and get to know. So, I’ve nicknamed my PRs after baby as PPPRs (postpartum PRs).

Top 5 songs on your training playlist: I usually don’t workout with headphones, so whatever is playing in the gym is good enough for me. But, I usually have to stop and jam to any of five:

Turn Down for What – Dj Snake Feat. Lil Jon

Bad Romance – Lady Gaga

Rock and Roll – Led Zeppelin

Moves Like Jagger – Maroon 5

Sail – AWOLNATION

Top 3 things you must have with you at the gym or in your gym bag: Lip gloss, water bottle, chalk

Do you prefer to train alone or with others? Why? I usually enjoy training with others. There’s just something about surrounding yourself with like-minded people who want to enhance their life and feel good.

The energy of a good gym is hard to beat. You never leave feeling worse.

Most embarrassing gym moment: My husband and I met at the gym where we both worked. Normally, I work out in the evening, but because I knew he would be working out there at the same time, I started doing my lifts at lunchtime to you know, impress him with my dedication and super sweet moves of course. I had band-assisted pull-ups in my program, so I got up on the box and went to slide the band around my  heel, only I missed! The band snapped me right in the crotch. So, there I stood with one leg on the box and the other hiked up to the heavens in the band looking at my crush. He didn’t rush over to help me, just stared. And I blurted out, “I’m fine!” No worries, he married me anyway.

Most memorable compliment you’ve received lately: “You’ve been kicking butt. I’m proud of you.” A compliment from my cousin Heidi on my progress with my business lately, which means a lot to me because entrepreneurship is not for the faint of heart!

Most recent compliment you gave someone else: “I am diggin’ those pants!” A compliment I gave another woman at the gym who was wearing these awesome red workout pants that I totally dug.

Favorite meal: Paleo pizza, hands down!

Favorite way to treat yourself: I love getting pedicures. I could just fall asleep in those comfy chairs.

Favorite quote: “Surround yourself with the dreamers and the doers, the believers and the thinkers, but most of all, surround yourself with those who see greatness within you, even when you don’t see it yourself.” — Edmund Lee

Favorite book: I am a big Stephen King fan. My favorite book is The Stand. It’s unbelievably long (1,153 pages in the uncut version), and I read it in one summer. It had me riveted, and I cried near the end.

What inspires and motivates you?   Other strong women. I’ve spent a good amount of time over the past couple of years really finding my tribe. Just like one of your awesome T-shirts says, “Strong women lift each other up.”

I’ve surrounded myself with strong women, and it has truly inspired me to do things that I would have never done before.

I’ve already spent too much time playing small and taking up less space. Spending time with strong women has helped me reach beyond my borders, find my true potential and dream big! Because…..why not?! Go for it!

What do you do? I co-own a personal training business with my best friend Cara Turnquist called Movement Duets. We specialize in pre and postnatal training with a focus on core and pelvic floor health. We’ve been running our signature online group training program Fit Mom Foundations for about a year and recently started offering in-person training services in Salem, Oregon as well. I also work part-time as a chiropractic assistant.

What else do you do? This should come as no surprise but my main hobby is weight lifting! I love challenging myself to reach new PRs. I also compete in the Highland Games, which is an awesome extension of what I already love to do. The difference is that not only do I get to lift heavy stuff, I also get to let it go! It’s awesomely therapeutic, and the Highland Games community is filled with some of the kindest and most amazing people that you will ever meet. I also recently started going out line dancing with Cara which is super fun because the place we go to offers lessons at 7:30 p.m. and we’re home by 10:00 p.m. Perfect for us, because #grandmastatus. I’m not the best at it, but at the very least I can follow directions, not run into people, and have a lot of fun.

Describe a typical day in your life: I wake up around 6 a.m., hop in the shower, and get ready for the day. After that, my son Jack usually wakes up, and we have a quiet nursing session. This is also when I check my task list for the business, to make sure that I know what I need to have done for the day. Then Jack and I both eat breakfast, and I get him ready for the day. After dropping him off at the babysitter’s house, I head to the gym where Cara and I teach our Mommy and Me classes, pre/postnatal strength training classes, mobility classes, and do individual training sessions and table work. After work my husband (Sam) and I regroup at home with Jack to eat lunch. We usually take a little down time before going back to the gym for my own workout. After that, we head home for the day. Jack usually goes down for a nap in the afternoon and this is when I get my writing for done (blogs, emails, social media posts, etc.). After my writing work is done, the rest of the evening is dedicated to family time.

Your next training goal: 32kg Turkish Get-Up on each side. I’m coming for ya!

What are you most grateful for? I’m most grateful for my husband and son. Ever since the day that I met my Sam he put me first. He always goes out of his way to make sure that I’m taken care of and that I feel special. When I said that I wanted to quit my full-time job to pursue building up my business, he barely even flinched. He said that I had to go for it. He’s been supportive every step of the way. He also helped give me the greatest gift that I  could ever ask for, our son, Jack.

What life accomplishment are you most proud of? Giving birth! The labor and delivery of my son changed me in a million and one ways. I never knew that I was capable of such an amazing miracle.

Which three words that best describe you? Funny. Strong. Kind.

What’s a risk you’ve taken recently, and how did it turn out? I had been working full time at a corporate gym for almost three years when I even first thought about starting a business with my best friend. When I was about to go on maternity leave, my boss at the time gave me an ultimatum: when I was ready to return to work, I was either to work solely for his company or my business. Even though I wasn’t taking home a paycheck from it and it had absolutely zero security, I chose my business. Cara and I went all-in. We shaped and molded this beautiful business of helping moms and moms-to-be have fit, healthy pregnancies, successful postpartum recoveries and strength and support during this transitional time in their lives. Our business continues to build, grow, and change and it’s absolutely amazing seeing how it all continues to unfold.

What’s the coolest “side effect” you’ve noticed from strength training? Getting strong on the outside and seeing that strength seep into all other aspects of my life. It truly inspires self confidence and strength on the inside as well.

How has lifting weights changed your life? If it weren’t for me borrowing that workout DVD set from my sister-in-law, I never would have ended up where I am today. I never would have seen what my body can do. I never would have pursued a career in the fitness industry. I never would have worked at the gym where I met my best friend and husband. I never would have started my business. I never would have shared my story with others.

Lifting weights changed everything. Absolutely everything.

When did you start the Moms Gone Strong, why did you decide to start, and what helped you make the decision to start? I started the Moms Gone Strong program when I was 29 weeks pregnant. I decided to start the program because I knew that how I had been exercising before pregnancy wasn’t necessarily appropriate for how I should be exercising during or even after for a while! I believe that every good coach should have a coach, and as a trainer myself, it was really nice to not have to think about my workouts or do my own programming. I was so excited to hear that this was something that GGS was now going to be offering that I couldn’t not do it! It was really great to work so closely with Molly and Jessie during the pilot program, and at 16 months postpartum I’m still continuing to work with Jessie.

What was your biggest challenge in the Moms Gone Strong program?  My biggest challenge was my ego. Haha. Prior to becoming pregnant I was already a regular exerciser, and I loved heavy lifting. It was hard for me to let go of heavy lifting for a while, but it was the right thing to do for me and my body. I found my way back to it safely.

Throughout my pregnancy the “I can” vs. “I should” struggle was constant.

What has been your biggest success from the Moms Gone Strong program? One of the things that my mom friends have told me throughout the years is that after having a baby I should expect to pee my pants. I refused to believe that this had to be the case. I was diligent about my core and pelvic floor exercises and not placing too much stress on my core and pelvic floor, and I am happy to report that it paid off! I’ve had minimal postpartum issues, and I can say with conviction that peeing your pants after you have a baby might be common, but it is not normal. Prevention and healing can happen!

What do you like best about the Moms Gone Strong community? Motherhood can be really, really lonely if you let it be. I really struggled with depression during the first few months after my son was born. Having a community of like-minded women who relate, love, and support you throughout this crazy journey of motherhood made a huge difference. No more crying alone and Googling, “Is it normal to….?” I just leaned in and asked my sisters.

What is the habit you’re currently working on most? Continuing to do safely do more heavy lifting that’s appropriate for my postpartum body.

How has Moms Gone Strong changed your life?  It brought on so much more body awareness on my part. It helped me to really tune in and learn what “listen to your body” truly means. It’s helped me make smart decisions about exercising during pregnancy and after. And it’s introduced me to so many amazing women.

What would you tell a woman who’s nervous about starting Moms Gone Strong? Whether you’re a regular gym goer or a first time exerciser, this program meets you where you are. The programming is smart so you don’t have to wonder if you’re doing the “right” things, and the community is a safe place to come as you are and get support along the way.

What do you want to say to women, in general, who might be nervous or hesitant about strength training? I know what it’s like to walk into a gym and not know where the heck to start. I’ve been the one who walked around the weight room, reading all of the instructions on the different machines and hesitantly trying them out, hoping that no one was looking at me. Don’t let fear keep you from starting. Go with a friend. Hire a trainer. Reach out, don’t hide out. You never know how picking up a weight might change your life. It certainly changed mine.

Exercises To Do And Avoid During And After Pregnancy

There are so many myths about exercising during and after pregnancy, it can be hard to know if you’re doing the “right” thing. Our education materials are carefully vetted by OB/GYNs, PhDs, Registered Dietitians, Women’s Health Physiotherapists, and Pre and Postnatal Exercise Experts, and we have put together this FREE handbook where you’ll learn:

The best exercises to do during and after pregnancy

Exercises to avoid during and after pregnancy

1. Select Your Handbook

Handbook for Moms (and Moms-to-be)

Handbook for Trainers (who may also be Moms)

2. Enter Your Information

Learn More

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