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⚠️NEWSFLASH! ‼️
That extra intense Thanksgiving Day workout will certainly feel great, but it won’t wipe away over-indulging.... 🔥🔥🔥If you think getting in that extra intense workout or adding on extra time to your cardio will "burn" your holiday meal away, guess again!!! 👊🏽You absolutely cannot out-exercise "bad" foods and booze! It's like cleaning your house with mud on your shoes. Think about it.... ✅And “banking” calories is not the wisest choice either.... Your body just doesn't work that way - it tends to seek equilibrium by adjusting your appetite to the point where you consume the same total amount of calories in the end anyway. 🤔Even if it worked the way you wanted it to, why would you eat less (starve) in an attempt to burn more fat, then overeat (binge) and put the fat right back on? 🙊A starving and bingeing pattern will almost certainly cause more damage than an occasional oversize meal. 🥗A better approach is to stay on your regular menu of healthy foods and small meals through the entire day, then enjoy your celebration meal mindfully. ✔️Have the foods that only come around once a year.
✔️Do not deprive yourself of your favorite foods, yet do not overindulge either. ✔️Make sure to enjoy the people and take the opportunities to make some new memories. 🏃🏽‍♀️🏋🏻‍♀️I still encourage exercise to start your holiday day for the many health benefits of it, and perhaps starting your day with exercise will keep you feeling in more control over your choices. Plus, it just feels good! But it certainly won’t negate an over-indulged feast. 
Enjoy. Relax. Don’t overthink. And don’t over-consume. ✌🏼 #besmart #knownutrition #enjoymindfully #workoncreatingbalance #dontcarbup #justbenormal #relax #enjoyfamily #bethankful #nutritionmom #angieswaynutrition #votedbestnutritionist #lehighvalleynutrition #fitmomover40 #knowledgeispower
⚠️NEWSFLASH! ‼️ That extra intense Thanksgiving Day workout will certainly feel great, but it won’t wipe away over-indulging.... 🔥🔥🔥If you think getting in that extra intense workout or adding on extra time to your cardio will "burn" your holiday meal away, guess again!!! 👊🏽You absolutely cannot out-exercise "bad" foods and booze! It's like cleaning your house with mud on your shoes. Think about it.... ✅And “banking” calories is not the wisest choice either.... Your body just doesn't work that way - it tends to seek equilibrium by adjusting your appetite to the point where you consume the same total amount of calories in the end anyway. 🤔Even if it worked the way you wanted it to, why would you eat less (starve) in an attempt to burn more fat, then overeat (binge) and put the fat right back on? 🙊A starving and bingeing pattern will almost certainly cause more damage than an occasional oversize meal. 🥗A better approach is to stay on your regular menu of healthy foods and small meals through the entire day, then enjoy your celebration meal mindfully. ✔️Have the foods that only come around once a year. ✔️Do not deprive yourself of your favorite foods, yet do not overindulge either. ✔️Make sure to enjoy the people and take the opportunities to make some new memories. 🏃🏽‍♀️🏋🏻‍♀️I still encourage exercise to start your holiday day for the many health benefits of it, and perhaps starting your day with exercise will keep you feeling in more control over your choices. Plus, it just feels good! But it certainly won’t negate an over-indulged feast. Enjoy. Relax. Don’t overthink. And don’t over-consume. ✌🏼 #besmart  #knownutrition  #enjoymindfully  #workoncreatingbalance  #dontcarbup  #justbenormal  #relax  #enjoyfamily  #bethankful  #nutritionmom  #angieswaynutrition  #votedbestnutritionist  #lehighvalleynutrition  #fitmomover40  #knowledgeispower 
My way of calming my sweet tooth, I use in coffee and smoothies a few times per week. 
#morningcoffee #dmvmassagetherapist #fitmomover40 #locsandfitnessjourney
Always remember, God will never take away anything from you without  the intention of replacing it with something much better
Always remember, God will never take away anything from you without the intention of replacing it with something much better
Did you know one of the common issues among women I’ve worked with was a simple disconnect with their pelvic floor muscles?
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A Kegel, or contraction of the pelvic floor muscles, may seem pretty straight forward but for some it’s a challenge.  Then when I ask them to add movement, their mind and body doesn’t know quite what to do. .
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A pelvic floor physiotherapist can help with an internal exam to determine the level of function.  I know not everyone is comfortable with this, or can afford it.  Another option is a visualization cue, externally feeling for activation of the transverse abdominals, and watching to ensure limited movement from the upper part of the abdominals. .
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Jellyfish ... picking up blueberries ... stop the flow of urine ... back-front-in-together-grow ... these are a few of the cues I use while teaching women what to look for during a Kegel. .
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Important tools for addressing pelvic floor dysfunction symptoms are 1) Seeing a PFPT, 2) Learning how to apply pelvic floor activation in movement and exercise, and 3) Building PF and full body function and strength. .
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See my bio for my 8-week, three part training program Finding Your Core Strength for your abs, core, pelvic floor and more!
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#pelvicfloorexercise #pelvicfloorexercises #pelvicfloordysfunction #incontinence #diastasisrecti #mummytummy #abseparation #pelvicorganprolapse #pelvicpain #pelvicgirdlepain #postpartumfitness #postpartumjourney #fitwomen #findingyourcorestrength #perimenopause #menopause #perimenopausefitness #menopausefitness #momswholift #crossfitmoms #fitmom #fitmoms #motherhood #fitmomover30 #fitmomover40 #fitmomover50 #strengthtraining #pelvicfloormovementspecialist
Did you know one of the common issues among women I’ve worked with was a simple disconnect with their pelvic floor muscles? . . A Kegel, or contraction of the pelvic floor muscles, may seem pretty straight forward but for some it’s a challenge. Then when I ask them to add movement, their mind and body doesn’t know quite what to do. . . A pelvic floor physiotherapist can help with an internal exam to determine the level of function. I know not everyone is comfortable with this, or can afford it. Another option is a visualization cue, externally feeling for activation of the transverse abdominals, and watching to ensure limited movement from the upper part of the abdominals. . . Jellyfish ... picking up blueberries ... stop the flow of urine ... back-front-in-together-grow ... these are a few of the cues I use while teaching women what to look for during a Kegel. . . Important tools for addressing pelvic floor dysfunction symptoms are 1) Seeing a PFPT, 2) Learning how to apply pelvic floor activation in movement and exercise, and 3) Building PF and full body function and strength. . . See my bio for my 8-week, three part training program Finding Your Core Strength for your abs, core, pelvic floor and more! . . #pelvicfloorexercise  #pelvicfloorexercises  #pelvicfloordysfunction  #incontinence  #diastasisrecti  #mummytummy  #abseparation  #pelvicorganprolapse  #pelvicpain  #pelvicgirdlepain  #postpartumfitness  #postpartumjourney  #fitwomen  #findingyourcorestrength  #perimenopause  #menopause  #perimenopausefitness  #menopausefitness  #momswholift  #crossfitmoms  #fitmom  #fitmoms  #motherhood  #fitmomover30  #fitmomover40  #fitmomover50  #strengthtraining  #pelvicfloormovementspecialist 
Happy Wednesday!  Half day of work today and then getting ready for my favorite holiday.  #thankfulnovember #last90days #fitmomover40 #enjoythelittlethings #lovethanksgiving #superfoods
I do it for the kisses. 😘
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Proud online shopper and at home workout-er for the past several seasons... of love. 💪🏽❤️
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That's not to say I don't hit the sale racks or a class sometimes...
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But kisses mean more. And getting it done online or at home means more time for kisses. .
Now if I tell you that I can combine an online flash sale with getting results from at home workouts... .
Would you be interested?! (kisses not included)
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My health team just launched our HEALTHY HOLIDAY FLASH SALE today and we're giving away prizes for just showing up! 🤑
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Feeling great. .
Getting results with simple steps.
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And support and accountability is like having a free coach!
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But go see it to believe it. .
I'm going to ask you to start with commenting below because just like a store...you have to walk in. .
I'll send you a link to get started and you'll have access for 5 days. .
I hope you win! .
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Kisses FTW for me. But I can't wait for you to see what we set up for you! .
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. .#workoutoutfit #sweatissexy #runninginspiration #momofteens #progressoverperfection #sweatstyle #fitmomover40 
#momof3 #healthymind #thefocusedmom  #fitpreneur #mombusiness #noexcusemom #bossmom  #raisinghealthykids #healthymindset #growthmindset #healthiermoms #focusedmom #startwithhealth #momsonamission #momstrength #itstartswithmom #happyfitmom #gratitudeismygrowth #sanfranciscobayarea #imthatmom #womenhelpingwomen #momslivinghappy
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I do it for the kisses. 😘 . Proud online shopper and at home workout-er for the past several seasons... of love. 💪🏽❤️ . That's not to say I don't hit the sale racks or a class sometimes... . But kisses mean more. And getting it done online or at home means more time for kisses. . Now if I tell you that I can combine an online flash sale with getting results from at home workouts... . Would you be interested?! (kisses not included) . My health team just launched our HEALTHY HOLIDAY FLASH SALE today and we're giving away prizes for just showing up! 🤑 . Feeling great. . Getting results with simple steps. . And support and accountability is like having a free coach! . But go see it to believe it. . I'm going to ask you to start with commenting below because just like a store...you have to walk in. . I'll send you a link to get started and you'll have access for 5 days. . I hope you win! . . Kisses FTW for me. But I can't wait for you to see what we set up for you! . . . . . . . . . . . . . . . . . . . . .#workoutoutfit  #sweatissexy  #runninginspiration  #momofteens  #progressoverperfection  #sweatstyle  #fitmomover40  #momof3  #healthymind  #thefocusedmom  #fitpreneur  #mombusiness  #noexcusemom  #bossmom  #raisinghealthykids  #healthymindset  #growthmindset  #healthiermoms  #focusedmom  #startwithhealth  #momsonamission  #momstrength  #itstartswithmom  #happyfitmom  #gratitudeismygrowth  #sanfranciscobayarea  #imthatmom  #womenhelpingwomen  #momslivinghappy  .
Leg day 😱 adding a bit more weight 😁  #babysteps 
Superset 1 - 3x10 Barbell squats and leg curls
Superset 2 - 3×10 dumbbell lunges and hip thrusters 
Superset 3 - 3x19 dumbbell side lunge and calf raises 💪🏼#itsalifestylechange #noshortcuts #onmyroadtostayfitandhealthy #healthyliving #fitmomover40 #doitwithasmile #fitover40 #momswholift #momswholiftforfun 💪🏼💪🏼
GLUTES AND LEGS. Week Two

1️⃣ Dumbbell Walking Lunges 24x5 each side 
2️⃣ Booty Band Elevated Hip Thrusts 15x5 
3️⃣ Dumbbell Deadlifts 15x5

With walking lunges, I try to step out as far as possible while maintaining a straight back. I focus on the weight landing on my front foot heel and driving up using my glutes. 
For the hip thrusts, I focus on ‘pushing’ my knees out, so that the knees, hips and ankles all stay in line. When done correctly, your glutes will burn! It hurts but it’s worth it...🍑
Deadlifts are great too! Remember, keep the weight on your heels to keep your knees safe.

I’m hitting this workout 3 times this week, alternating with @mergeworkout on the remaining days, and adding sets, reps or more weight at each session. 
This booty is gonna’ pop! 
#fitmomover40 #fitnessmotivation #challengeyourself #legworkout #glutestraining #glutes #legsfordays #fitfam #fitspo #myhusbandisthebest #keto #mergeworkout #womanpower #befit #stayfit #loveyourself #hardworkpaysoff @traineralfonso 🎵@cashcash
GLUTES AND LEGS. Week Two 1️⃣ Dumbbell Walking Lunges 24x5 each side 2️⃣ Booty Band Elevated Hip Thrusts 15x5 3️⃣ Dumbbell Deadlifts 15x5 With walking lunges, I try to step out as far as possible while maintaining a straight back. I focus on the weight landing on my front foot heel and driving up using my glutes. For the hip thrusts, I focus on ‘pushing’ my knees out, so that the knees, hips and ankles all stay in line. When done correctly, your glutes will burn! It hurts but it’s worth it...🍑 Deadlifts are great too! Remember, keep the weight on your heels to keep your knees safe. I’m hitting this workout 3 times this week, alternating with @mergeworkout on the remaining days, and adding sets, reps or more weight at each session. This booty is gonna’ pop! #fitmomover40  #fitnessmotivation  #challengeyourself  #legworkout  #glutestraining  #glutes  #legsfordays  #fitfam  #fitspo  #myhusbandisthebest  #keto  #mergeworkout  #womanpower  #befit  #stayfit  #loveyourself  #hardworkpaysoff  @traineralfonso 🎵@cashcash
Interweaving your own business that you operate from your smartphone and being mom during holiday break = you get to do what you want when you want and play with the kids and have quality time. 
Been pouring into kiddos and helping my team rock their business all day! 
And to top it off, when you end the day going to #Target and someone says “oh my gosh I follow you on Instagram!!”🙌🏻🤗🙏🏻💥 you just feel like a rockstar!! Making an impact takes time and consistency but people watch and follow and need that daily inspiration! I need it too!#FitEmpoweredMom leveling up and inspiring people’s lives.... that’s how I roll... that’s one way I want to be known. #missionbeingaccomplished💪🏻
Been an awesome day and i am getting back to all messages tonight and tomorrow! 🙅🏻‍♀️
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#momboss #girlboss #wahm #sahm #happymom #elevate #fitmomover40 #fitover40 #stayyoung #foreveryoung #confidentmom #freedomlifestyle #lifebydesign #ketonesforthewin #ketonesforfuel #tuesdayslay #pruvit #jugglemaster
Interweaving your own business that you operate from your smartphone and being mom during holiday break = you get to do what you want when you want and play with the kids and have quality time. Been pouring into kiddos and helping my team rock their business all day! And to top it off, when you end the day going to #Target  and someone says “oh my gosh I follow you on Instagram!!”🙌🏻🤗🙏🏻💥 you just feel like a rockstar!! Making an impact takes time and consistency but people watch and follow and need that daily inspiration! I need it too!#FitEmpoweredMom  leveling up and inspiring people’s lives.... that’s how I roll... that’s one way I want to be known. #missionbeingaccomplished 💪🏻 Been an awesome day and i am getting back to all messages tonight and tomorrow! 🙅🏻‍♀️ ......................................... #momboss  #girlboss  #wahm  #sahm  #happymom  #elevate  #fitmomover40  #fitover40  #stayyoung  #foreveryoung  #confidentmom  #freedomlifestyle  #lifebydesign  #ketonesforthewin  #ketonesforfuel  #tuesdayslay  #pruvit  #jugglemaster 
Respect yourself .
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Enough to take time for yourself and ❤️ yourself. .
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Why is this so hard sometimes? .
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Be sure to do something for yourself each and everyday.  Respect yourself to do that ok?
Respect yourself . . Enough to take time for yourself and ❤️ yourself. . . Why is this so hard sometimes? . . Be sure to do something for yourself each and everyday. Respect yourself to do that ok?
Super excited!!!
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Why? 
1.Because my team is having an awesome Black Friday sale!  You can shop from your couch and give yourself or someone else the gift of health and fitness.  If you want me to add you to the sale comment with a ✋! We are going to have giveaways all day with a grand prize drawing on Saturday!
2.  My next accountability group is getting started and I can't wait to help people NOT loose the holiday weight and feel great during this fantastic season!  If you want more info for that put a 🎄 in the comments.
3.  And because my favorite trainer, Shaun T, is getting ready to launch his new program.  It is only 20 min and for this Mom who is constantly going from one thing to the next, 20 min sounds amazing!  If you want more information about that program, put a 💪 in the comments!
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So much to be excited about!!!! The end of #noexcusenovember and December are going to amazing! 😍😎
#fitmomover40 #fitmom #momoftwogirls #momofteens #keeppressingforward
Super excited!!! . . . Why? 1.Because my team is having an awesome Black Friday sale! You can shop from your couch and give yourself or someone else the gift of health and fitness. If you want me to add you to the sale comment with a ✋! We are going to have giveaways all day with a grand prize drawing on Saturday! 2. My next accountability group is getting started and I can't wait to help people NOT loose the holiday weight and feel great during this fantastic season! If you want more info for that put a 🎄 in the comments. 3. And because my favorite trainer, Shaun T, is getting ready to launch his new program. It is only 20 min and for this Mom who is constantly going from one thing to the next, 20 min sounds amazing! If you want more information about that program, put a 💪 in the comments! . . So much to be excited about!!!! The end of #noexcusenovember  and December are going to amazing! 😍😎 #fitmomover40  #fitmom  #momoftwogirls  #momofteens  #keeppressingforward 
A hypertonic pelvic floor occurs when the pelvic floor muscles are in a chronic tense state. Two common symptoms of this are incontinence and painful sex.
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A pelvic floor physiotherapist can help with myofascial release, and functional treatment.  In some cases symptoms like incontinence can get worse before better.  Often, just because the pelvic floor muscles are tense does not mean they have strength, and once released retraining them to contract and relax will help with rebuilding function and strength.
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These are three release exercises that help relax a hypertonic pelvic floor. .
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For more information on my abs, core, pelvic floor and more online program ‘Finding Your Core Strength’ be sure to check out the link in my bio ☝🏼
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#pelvicfloorexercises #pelvicfloordysfunction #hypertonicpelvicfloor #incontinence #diastasisrecti #mummytummy #abseparation #pelvicorganprolapse #pelvicpain #pelvicgirdlepain #postpartumfitness #postpartumjourney #womenshealth #findingyourcorestrength #perimenopause #menopause #perimenopausefitness #menopausefitness #momswholift #crossfitmoms #fitmom #fitmoms #fitwomen #fitmomover30 #fitmomover40 #fitmomover50 #strengthtraining #pelvicfloormovementspecialist
A hypertonic pelvic floor occurs when the pelvic floor muscles are in a chronic tense state. Two common symptoms of this are incontinence and painful sex. . . A pelvic floor physiotherapist can help with myofascial release, and functional treatment. In some cases symptoms like incontinence can get worse before better. Often, just because the pelvic floor muscles are tense does not mean they have strength, and once released retraining them to contract and relax will help with rebuilding function and strength. . . These are three release exercises that help relax a hypertonic pelvic floor. . . For more information on my abs, core, pelvic floor and more online program ‘Finding Your Core Strength’ be sure to check out the link in my bio ☝🏼 . . #pelvicfloorexercises  #pelvicfloordysfunction  #hypertonicpelvicfloor  #incontinence  #diastasisrecti  #mummytummy  #abseparation  #pelvicorganprolapse  #pelvicpain  #pelvicgirdlepain  #postpartumfitness  #postpartumjourney  #womenshealth  #findingyourcorestrength  #perimenopause  #menopause  #perimenopausefitness  #menopausefitness  #momswholift  #crossfitmoms  #fitmom  #fitmoms  #fitwomen  #fitmomover30  #fitmomover40  #fitmomover50  #strengthtraining  #pelvicfloormovementspecialist 
I got it done! Just because we have a roadblock doesn’t mean we turn around and go home. Just keep going and find another direction and you will get to where you are going!  #Adventuresof2sisters
#Fitmomover40
#Elephants
#SUfan4life
#Dachshundlover
#migrainesuck 
#momofurbabies 
#youngestoutof7
#shortgirlproblems
#coffee
#Baconlove
#babyisallgrownup
#neverquit
#liveyourlife
#rockcollector
Always striving to be better!
Clothing from @mantafitness_activewear
#ChicAuGym #over40andfit #mtlfitness
Holy crap. Did you know 2019 is only SIX weeks away?? What in the world did I accomplish for myself this year? 😜
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As a busy mom, I understand how hard it can be to routinely work out and eat right with such a jam-packed schedule. But I also understand that if we want to teach our children how to lead healthy lives, taking care of YOU FIRST is essential.
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How well did you take care of yourself this year?
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I’m not going to lie, I’ve been jumping off and on the wellness wagon this month. And my health and energy levels are showing it. I stayed home from work today fighting the first signs of the flu. But I slept for 11 hours last night, let myself rest and doped up on essential oils and water. I’m on my way to jumping back on the wellness wagon, and truthfully? I don’t want to get off again.
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Who wants to join me??
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I’m determined to finish this year STRONG 💪 So I’m starting a 21-day FITMAS Challenge with a group of moms with hectic schedules who don’t want to wait until the New Year to get back in shape 🏋🏻‍♀️
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The group is going to incorporate FITNESS and NUTRITION, plus peer SUPPORT with everyone going on the same SELF-CARE journey together. Best part is, you don’t have to leave home to complete the program! 💃🏻
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If you’re a mom wanting to make a lifestyle change, I would love for you to join us! DROP your favourite EMOJI below 🙋🏻‍♀️ or DM me if you’re interested!!
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Have the best night ever!! 🌟
Xo, Jen
Holy crap. Did you know 2019 is only SIX weeks away?? What in the world did I accomplish for myself this year? 😜 . . As a busy mom, I understand how hard it can be to routinely work out and eat right with such a jam-packed schedule. But I also understand that if we want to teach our children how to lead healthy lives, taking care of YOU FIRST is essential. . . How well did you take care of yourself this year? . . I’m not going to lie, I’ve been jumping off and on the wellness wagon this month. And my health and energy levels are showing it. I stayed home from work today fighting the first signs of the flu. But I slept for 11 hours last night, let myself rest and doped up on essential oils and water. I’m on my way to jumping back on the wellness wagon, and truthfully? I don’t want to get off again. . . Who wants to join me?? . . I’m determined to finish this year STRONG 💪 So I’m starting a 21-day FITMAS Challenge with a group of moms with hectic schedules who don’t want to wait until the New Year to get back in shape 🏋🏻‍♀️ . . The group is going to incorporate FITNESS and NUTRITION, plus peer SUPPORT with everyone going on the same SELF-CARE journey together. Best part is, you don’t have to leave home to complete the program! 💃🏻 . . If you’re a mom wanting to make a lifestyle change, I would love for you to join us! DROP your favourite EMOJI below 🙋🏻‍♀️ or DM me if you’re interested!! . . Have the best night ever!! 🌟 Xo, Jen
I used to think my mom was nuts to have my aunt cup her back and get those crazy marks.  And lets not remember the time when I was in third grade and watched as my aunt accidentally put a cup full of 🔥🔥 on my mom’s back 😬  crazy but my mom didn’t get any scars from that!! So yes #vedouzes were quite common for my Greek family.... Now years later I beg my daughter, like my mom did to me,  to do these on my back when it is sore. 
I guess this crazy stuff really works—
and no I don’t use the 🔥🔥🔥 😆 not totally crazy 😜 
and yes I have turned into my mom aka yiayia!! #cuppingtherapy #alternativemedicines #yiayiasmedicine #momsremedy 
#girlswholiftheavy #paleomomma #workingoutathome #hypothyroidism 
#motherrunners #greekmom #fitgreekmom
#myjourneytohealth #nutritioniskey
#halfmarathonmom #foodallergiessuck
#glutenfreemom #dairyfreemom #momofthree #boatlife #workingmomlife #nespressolover #fitmomover40 
#takecareofyourselffirst
I used to think my mom was nuts to have my aunt cup her back and get those crazy marks. And lets not remember the time when I was in third grade and watched as my aunt accidentally put a cup full of 🔥🔥 on my mom’s back 😬 crazy but my mom didn’t get any scars from that!! So yes #vedouzes  were quite common for my Greek family.... Now years later I beg my daughter, like my mom did to me, to do these on my back when it is sore. I guess this crazy stuff really works— and no I don’t use the 🔥🔥🔥 😆 not totally crazy 😜 and yes I have turned into my mom aka yiayia!! #cuppingtherapy  #alternativemedicines  #yiayiasmedicine  #momsremedy  #girlswholiftheavy  #paleomomma  #workingoutathome  #hypothyroidism  #motherrunners  #greekmom  #fitgreekmom  #myjourneytohealth  #nutritioniskey  #halfmarathonmom  #foodallergiessuck  #glutenfreemom  #dairyfreemom  #momofthree  #boatlife  #workingmomlife  #nespressolover  #fitmomover40  #takecareofyourselffirst 
I just love leftovers for lunch.  For me, it’s a fast and healthy way to do lunch.  How about you?  What does lunch look like? Leftovers, something you cook at the time, going out for lunch, a protein shake?
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#healthyeatingideas #healthyeatinglifestyle #foodieaz #familycooking
#momlife #workingmom #mytribe #fitmomover40 #healthyeating #familycooking #fitmomjourney #fitmomof3
You’ll have:
⭐️ Good days
⭐️ Bad days
⭐️ Overwhelming days
⭐️ I’m too tired days
⭐️ I’m awesome days
⭐️ I can’t go on days

And every day you’ll still show up!
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#over40andfabulous #fitnessaddict #togetherwecan #balancednutrition #fitmomover40 #somedaysarehard #momof3kids #adhdparenting #hockeymomlife #goaliemom #over40style
The Pomegranate
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▪️ Small, crunchy and super juicy this fruit not only known for its ability to stain your clothes but also pomegranates are rich in #antioxidants, #polyphenols and conjugated linolenic acid - all of which are known to help you #burnfat as well as #boostyourmetabolism. 👌
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▪️ This beautiful, tasty fruit will help boost your immune system with its powerful antioxidants and give you clearer, younger-looking skin 😊 It can also help to #preventcancer and boost sex drive!
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▪️ Do make sure and eat those seeds! They contain #fiber which as we all know helps to make sure that your digestive system is running smoothly.
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✅ Guided Wellness Tip: Try cutting your pomegranate in half and in the sink (over a bowl) whack the bottom of the pomegranate with a heavy spoon to bang out all the seeds. I find this to be a simple and cleaner way to get those ruby red seeds out.
The Pomegranate . . ▪️ Small, crunchy and super juicy this fruit not only known for its ability to stain your clothes but also pomegranates are rich in #antioxidants , #polyphenols  and conjugated linolenic acid - all of which are known to help you #burnfat  as well as #boostyourmetabolism . 👌 . . ▪️ This beautiful, tasty fruit will help boost your immune system with its powerful antioxidants and give you clearer, younger-looking skin 😊 It can also help to #preventcancer  and boost sex drive! . . ▪️ Do make sure and eat those seeds! They contain #fiber  which as we all know helps to make sure that your digestive system is running smoothly. . . ✅ Guided Wellness Tip: Try cutting your pomegranate in half and in the sink (over a bowl) whack the bottom of the pomegranate with a heavy spoon to bang out all the seeds. I find this to be a simple and cleaner way to get those ruby red seeds out.
Hey 👋 guys 
So it’s over 3 weeks from my show 💃
For last 2 weeks I went 3 times a week to gym 💪
I enjoy 😊 to having more rest and some cheat meals 🤤 but afterwards I wasn’t feel so good 🙃
So now it’s time to go back to the routine 💪
I went today for spinning class to burn some calories 💦 and later I did shoulders and abs training 🙌
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For training and online training dm 👍
Hey 👋 guys So it’s over 3 weeks from my show 💃 For last 2 weeks I went 3 times a week to gym 💪 I enjoy 😊 to having more rest and some cheat meals 🤤 but afterwards I wasn’t feel so good 🙃 So now it’s time to go back to the routine 💪 I went today for spinning class to burn some calories 💦 and later I did shoulders and abs training 🙌 . . . . . . . . . . . . . For training and online training dm 👍
🌙 !!! It was a good day and a leg day actually a total bottom lower body day and it was wonderful! I wasn’t able to eat like normal I just had a shake since today was my last day of fasting and it really felt like a great workout and I’m glad I did it before the weekend energy levels are always in control!!! ⭐️-
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#strong #iifym #fitnesslife #fit #healthyfood ~ #muscle #macros #iifymmom #mealprep #flexibledieting #fitnessmotivation #fitspo #fitness #weightstraining #fitover40 #gains #momsofinstagram #gymmotivation #strength #gym #muscle #fitmomover40 #intermittentfasting  #fitmoms #bodybuilding #physique #gainpost #bootybuilding #gymlife
🌙 !!! It was a good day and a leg day actually a total bottom lower body day and it was wonderful! I wasn’t able to eat like normal I just had a shake since today was my last day of fasting and it really felt like a great workout and I’m glad I did it before the weekend energy levels are always in control!!! ⭐️- - - -• • • #strong  #iifym  #fitnesslife  #fit  #healthyfood  ~ #muscle  #macros  #iifymmom  #mealprep  #flexibledieting  #fitnessmotivation  #fitspo  #fitness  #weightstraining  #fitover40  #gains  #momsofinstagram  #gymmotivation  #strength  #gym  #muscle  #fitmomover40  #intermittentfasting  #fitmoms  #bodybuilding  #physique  #gainpost  #bootybuilding  #gymlife 
It felt really good to knock out my last leg workout of this round and not only feel energized but also feel my metabolism super revved up! Now, I will burn more calories EVEN AT REST because MUSCLE IS METABOLIC! Bring on the 🍏 🥧 Thursday 😎 I remember when I thought I had to workout for hours and could never enjoy treats, so thankful I now workout SMARTER, not HARDER & I get to do it all from HOME! 🏡My Holiday Survival Group kicks off Monday if you would like this kind of freedom and results, too!
It felt really good to knock out my last leg workout of this round and not only feel energized but also feel my metabolism super revved up! Now, I will burn more calories EVEN AT REST because MUSCLE IS METABOLIC! Bring on the 🍏 🥧 Thursday 😎 I remember when I thought I had to workout for hours and could never enjoy treats, so thankful I now workout SMARTER, not HARDER & I get to do it all from HOME! 🏡My Holiday Survival Group kicks off Monday if you would like this kind of freedom and results, too!
Do you do the things you love or do you spend your time doing things to fit in or make others happy?
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I think it's important to be unique, to be you..whatever that may be🙂
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Don't define yourself or your happiness based on what you think others approve of. .
#outdoors #outdoorgirls #girlswhofish #bassfishing #largemouth #stcroixrods #pnw #pnwchic #fishingchicks #livebig #lovinglife #livingthebestlife #beyou #beoriginal #unique #motivation #tritonboats #teamnixonsmarine #fishinglifestyle #1stphorm #fitmom #fitness #fitmomover40
Do you do the things you love or do you spend your time doing things to fit in or make others happy? . I think it's important to be unique, to be you..whatever that may be🙂 . Don't define yourself or your happiness based on what you think others approve of. . #outdoors  #outdoorgirls  #girlswhofish  #bassfishing  #largemouth  #stcroixrods  #pnw  #pnwchic  #fishingchicks  #livebig  #lovinglife  #livingthebestlife  #beyou  #beoriginal  #unique  #motivation  #tritonboats  #teamnixonsmarine  #fishinglifestyle  #1stphorm  #fitmom  #fitness  #fitmomover40 
Ohh. Soo excited I just got my new area rug for the dining room !  Colors are perfect !  I can’t wait for the window treatments!  Slowly coming together 😌! Still need new runner and new centerpiece. It never ends !
#target#diningroomdecor#ilovetodecorate#homedecor#takingmytime #fitmomover40#inspireothersbybeingyou #Momsinmedicine#targetgems
Taking some time off from Instagram last week cost me some followers... but it's all good, you see I gained so many friendships, experiences & memories during that time and that to me is way more important! 
Will be sharing lots here, be prepared for an overload of selfies and stories, including the one behind this picture which is funnier when I tell it but was not so fun to go through....
#YLplatinumretreat2018 #ecuador #chimbo
#instagramfollowers #rafting #livingontheedge
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#river #chimboriver #instatrip 
#younglivingessentialoils 
#blogger #influencer #fitdutchie #daredevil #momofteenagers #momofboys #adrenaline #valor #selfie #plantbased #instatravel #fortyplusandfabulous #veertigplus #fitmomover40 #inspire #doingitscared #powervrouw #empower #courage #leefjemooisteleven
Taking some time off from Instagram last week cost me some followers... but it's all good, you see I gained so many friendships, experiences & memories during that time and that to me is way more important! Will be sharing lots here, be prepared for an overload of selfies and stories, including the one behind this picture which is funnier when I tell it but was not so fun to go through.... #YLplatinumretreat2018  #ecuador  #chimbo  #instagramfollowers  #rafting  #livingontheedge  ☆ . . . . . . #river  #chimboriver  #instatrip  #younglivingessentialoils  #blogger  #influencer  #fitdutchie  #daredevil  #momofteenagers  #momofboys  #adrenaline  #valor  #selfie  #plantbased  #instatravel  #fortyplusandfabulous  #veertigplus  #fitmomover40  #inspire  #doingitscared  #powervrouw  #empower  #courage  #leefjemooisteleven 
I’m ready for you Thanksgiving Meal!! 🥘.
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Nervous about coming off your good eating habits on thanksgiving day !? 🥺.
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Well, you shouldn’t be. This is a day to enjoy with your family, friends and loved ones and you shouldn’t worry about counting calories or making sure you hit all your macros ✌🏻.
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If you still want to try to keep it as healthy as possible try to add a workout that day, drink plenty of water and watch your portions. Then the next day get back on track and keep doing what you have been doing🏃‍♀️.
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I am ready to enjoy this holiday season !! Are you?
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#noguiltyeatinghere #readyforthanksgivingdinner #fitmomover40
I’m ready for you Thanksgiving Meal!! 🥘. ¥ Nervous about coming off your good eating habits on thanksgiving day !? 🥺. ¥ Well, you shouldn’t be. This is a day to enjoy with your family, friends and loved ones and you shouldn’t worry about counting calories or making sure you hit all your macros ✌🏻. ¥ If you still want to try to keep it as healthy as possible try to add a workout that day, drink plenty of water and watch your portions. Then the next day get back on track and keep doing what you have been doing🏃‍♀️. ¥ I am ready to enjoy this holiday season !! Are you? ¥ #noguiltyeatinghere  #readyforthanksgivingdinner  #fitmomover40 
A Little More Obsessed Day 20 (260) Leg Day!! This workout kicked my booty!! I love how hard it is!! It reminds me that I'm working for what I want!! My group is still open that starts in a few weeks!! Hot me up if you want in!! #healthy #healthylife #healthylifesyle #fitover40 #fitbodmom #fitmomover40 #obsessed #musclesrock #muscles #nevergiveup #alwayspressplay #noexcuses #busymomlife #albuquerque #newmexico #fitness #doingthisforme #resultsfromhardwork #dontneedagym
A Little More Obsessed Day 20 (260) Leg Day!! This workout kicked my booty!! I love how hard it is!! It reminds me that I'm working for what I want!! My group is still open that starts in a few weeks!! Hot me up if you want in!! #healthy  #healthylife  #healthylifesyle  #fitover40  #fitbodmom  #fitmomover40  #obsessed  #musclesrock  #muscles  #nevergiveup  #alwayspressplay  #noexcuses  #busymomlife  #albuquerque  #newmexico  #fitness  #doingthisforme  #resultsfromhardwork  #dontneedagym 
I'm doing it friends... After 24 years of working out I've finally made leap to step out of my comfort zone, known as my house or the good old road, and hire a personal trainer and I'm LOVING it. 
Why would I do this? 
1.  I so desperately need to start getting out of my comfort zone and do things that scare the shit out of me
2.  I want to learn how to lift heavy
3.  I knew I wasn't pushing myself
4.  I want to learn how to train someone (I can't possibly teach you until I go out and learn myself), a book can't teach you this
5.  Inspiration
6.  I want to be sure my form is correct
7.  Dumbells can only get you so far, I was hungry to try machines and heavier weights.
8.  I need to be around like minded people, a community.

I am so excited for this journey!
#trainershiretrainers #alwayslearning #nodestination #inspiration #weighttraining #runnerwholearnedto loveweights #fitmomover40 #healthcoch #nutrition #biiwarrior #21dsdcoach #peaceeater
I'm doing it friends... After 24 years of working out I've finally made leap to step out of my comfort zone, known as my house or the good old road, and hire a personal trainer and I'm LOVING it. Why would I do this? 1. I so desperately need to start getting out of my comfort zone and do things that scare the shit out of me 2. I want to learn how to lift heavy 3. I knew I wasn't pushing myself 4. I want to learn how to train someone (I can't possibly teach you until I go out and learn myself), a book can't teach you this 5. Inspiration 6. I want to be sure my form is correct 7. Dumbells can only get you so far, I was hungry to try machines and heavier weights. 8. I need to be around like minded people, a community. I am so excited for this journey! #trainershiretrainers  #alwayslearning  #nodestination  #inspiration  #weighttraining  #runnerwholearnedto  loveweights #fitmomover40  #healthcoch  #nutrition  #biiwarrior  #21dsdcoach  #peaceeater 
Believe Us, It Pays Off 📈🥊♥️
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Believe Us, It Pays Off 📈🥊♥️ . . . .
$10 for every follower!! Hurry the promotion is over 9/21. Read below to find out how.
🎉🎉🙏🙏💲💲💲🙏🙏🎁🎁🎁
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1. Download the Dosh app from your app store and use code MELISSB13 when prompted.
2. Link a card.
3. Cash out!! 💰💰💰 Straight to your bank account or PayPal. Safe. You can delete after payment. No strings attached.
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#budget #fitmomclub #fitmomjourney #fitmomsrock #fitmominthemaking #fitmommy #fitmomoftwo #fitmomsclub #fitmominprogress #fitmomsofinstagram #fitmomof4 #fitmomtobe #fitmominspire #fitmommas #fitmoms #fitmomsofig #fitmommies #fitmomof2 #fitmomgoals #fitmomof5 #fitmomof3 #fitmomlife #fitmomover40 #fitmomsinspire #fitmomofig #fitmom #fitmomstrongmom #fitmomma
$10 for every follower!! Hurry the promotion is over 9/21. Read below to find out how. 🎉🎉🙏🙏💲💲💲🙏🙏🎁🎁🎁 • • 1. Download the Dosh app from your app store and use code MELISSB13 when prompted. 2. Link a card. 3. Cash out!! 💰💰💰 Straight to your bank account or PayPal. Safe. You can delete after payment. No strings attached. • • #budget  #fitmomclub  #fitmomjourney  #fitmomsrock  #fitmominthemaking  #fitmommy  #fitmomoftwo  #fitmomsclub  #fitmominprogress  #fitmomsofinstagram  #fitmomof4  #fitmomtobe  #fitmominspire  #fitmommas  #fitmoms  #fitmomsofig  #fitmommies  #fitmomof2  #fitmomgoals  #fitmomof5  #fitmomof3  #fitmomlife  #fitmomover40  #fitmomsinspire  #fitmomofig  #fitmom  #fitmomstrongmom  #fitmomma 
Does this pic remind you of how you have been treating your fitness and health routine? 🤣 If so, it’s time to get on board with me. I was cleared today to workout. I start tomorrow. Who wants to join me? Now is the time!! FLASH SALE! $20 off challenge packs. Let’s do this together!#workoutroutine #getinshape
Does this pic remind you of how you have been treating your fitness and health routine? 🤣 If so, it’s time to get on board with me. I was cleared today to workout. I start tomorrow. Who wants to join me? Now is the time!! FLASH SALE! $20 off challenge packs. Let’s do this together!#workoutroutine  #getinshape 
Un peu de relâchement ces temps-ci, une séance plus ou moins bonne. 3 exercices des jambes et 45 minutes de cardio. Un petit entraînement est mieux que pas d'entraînement, n'est-ce pas? 😜
#over40andfit #mtlfitness
Un peu de relâchement ces temps-ci, une séance plus ou moins bonne. 3 exercices des jambes et 45 minutes de cardio. Un petit entraînement est mieux que pas d'entraînement, n'est-ce pas? 😜 #over40andfit  #mtlfitness 
Beating the winter blues with a nice arm and core workout 😊 Superset 1- 3x10 EZ bicep curls, rope pushdowns and hammer curls
Superset 2 - 3×10 Dumbbell  preacher curl, overhead rope extension and inside hammer curls 
Set 3 - 3×20 Twists
Superset 3 - 3×1 min, plank and alt leg up plank  #itsalifestylechange #noshortcuts #onmyroadtostayfitandhealthy #healthyliving #fitmomover40 #doitwithasmile #fitover40 #momswholift #momswholiftforfun 💪🏼💪🏼
Playing dodge ball with Chase and all those kids was so FREAKIN FUN!! Even if I had to stop jumping a few times #MommaLife You Mommas know what I saying🤪but being able to see how happy he was that I was out there on the trampoline is so worth the time, the effort to show up, exercise daily, fuel my body with good foods and embrace the life choas to see him smile so big!!
#SonAndMommaDate #FeelingLikeAKid
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#boymommas #playdate #rasingaboy #2ndgrader #momhumor #targetstyle #nikekid #fitmomover40 #healthymomma #momstyle
Playing dodge ball with Chase and all those kids was so FREAKIN FUN!! Even if I had to stop jumping a few times #MommaLife  You Mommas know what I saying🤪but being able to see how happy he was that I was out there on the trampoline is so worth the time, the effort to show up, exercise daily, fuel my body with good foods and embrace the life choas to see him smile so big!! #SonAndMommaDate  #FeelingLikeAKid  . . . #boymommas  #playdate  #rasingaboy  #2ndgrader  #momhumor  #targetstyle  #nikekid  #fitmomover40  #healthymomma  #momstyle 
Anniversary date last night😍 We took a leisurely stroll through this gorgeous light display at the art museum and had dinner at @napolesepizzeria 🤗 Perfect evening out!❤️
Anniversary date last night😍 We took a leisurely stroll through this gorgeous light display at the art museum and had dinner at @napolesepizzeria 🤗 Perfect evening out!❤️
I said I would decorate early and I started. First garland up. ☝🏽🌲🌿 There's a feeling attached to getting holiday ready and I'm feeling it right now. 😍 .
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True story: this is also where I do my workouts. 🏋️🏻‍♂️😅💪🏽
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Next step: gonna string lights indoors this year... Kids are gonna love it! ♥️
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How do you deck your halls? Would love to hear your ideas! .
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#lovedecorating 
#holidaydecorating  #momofteens #progressoverperfection #fitmomover40 
#momof3 #healthymind #thefocusedmom  #fitpreneur #mombusiness #noexcusemom #bossmom  #raisinghealthykids #healthymindset #growthmindset #healthiermoms #focusedmom #startwithhealth #momsonamission #momstrength #itstartswithmom #happyfitmom #gratitudeismygrowth #sanfranciscobayarea #imthatmom #womenhelpingwomen #momslivinghappy
I said I would decorate early and I started. First garland up. ☝🏽🌲🌿 There's a feeling attached to getting holiday ready and I'm feeling it right now. 😍 . . True story: this is also where I do my workouts. 🏋️🏻‍♂️😅💪🏽 . Next step: gonna string lights indoors this year... Kids are gonna love it! ♥️ . How do you deck your halls? Would love to hear your ideas! . . . . . . . . . . . . . . #lovedecorating  #holidaydecorating  #momofteens  #progressoverperfection  #fitmomover40  #momof3  #healthymind  #thefocusedmom  #fitpreneur  #mombusiness  #noexcusemom  #bossmom  #raisinghealthykids  #healthymindset  #growthmindset  #healthiermoms  #focusedmom  #startwithhealth  #momsonamission  #momstrength  #itstartswithmom  #happyfitmom  #gratitudeismygrowth  #sanfranciscobayarea  #imthatmom  #womenhelpingwomen  #momslivinghappy 
As we approach Thanksgiving it's important to Stop..Slowdown and appreciate our blessing. .
There is no doubt we can all find things to complain about..but we need to Hunt For The Good Stuff and be Thankful🙂
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Your day can be as bright as you make it🌞🌞
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#huntforthegoodstuff #bethankful #givethanks #happylife #freeyourmind #befree #1stphorm
Initial Diagnosis: Turf Toe from soccer. 
Treatment plan: rest, walking boot, ice and NSAIDS
Progress:  after 2 weeks pain getting worse, now developed hypersensitivity, skin color changes, loss of ability to extend big toe. ugh 😑 
MRI ordered ... results inflammation and edema of the bone, fluid around the joint.  No fracture, no tendon injury thank goodness 🙏
Discussed differential diagnosis with orthopedic surgeon.  Complex Regional Pain Syndrome 
Plan: labs drawn today, restarted PT for desensitization and range of motion 
Fitted for orthodics with supportive tennis shoes (Brooks). No more vans or converse (zero support with these shoes) 
Fingers crossed 🤞 that we will get some answers. 
Today PT session went well. (Second Video) Although great toe was numb, she was able to actively initiate great toe extension for the first time in a week.  Tendon snaps during this action and causes pain. 
#complexregionalpainsyndrome
#turftoe#sportsmedicine#injuryrecovery #momsinmedicine #fitmomover40 #soccermom#getbettersoon #takinglongerthanexpected #getbackinthegame #rehabilitation#
Initial Diagnosis: Turf Toe from soccer. Treatment plan: rest, walking boot, ice and NSAIDS Progress: after 2 weeks pain getting worse, now developed hypersensitivity, skin color changes, loss of ability to extend big toe. ugh 😑 MRI ordered ... results inflammation and edema of the bone, fluid around the joint. No fracture, no tendon injury thank goodness 🙏 Discussed differential diagnosis with orthopedic surgeon. Complex Regional Pain Syndrome Plan: labs drawn today, restarted PT for desensitization and range of motion Fitted for orthodics with supportive tennis shoes (Brooks). No more vans or converse (zero support with these shoes) Fingers crossed 🤞 that we will get some answers. Today PT session went well. (Second Video) Although great toe was numb, she was able to actively initiate great toe extension for the first time in a week. Tendon snaps during this action and causes pain. #complexregionalpainsyndrome  #turftoe #sportsmedicine #injuryrecovery  #momsinmedicine  #fitmomover40  #soccermom #getbettersoon  #takinglongerthanexpected  #getbackinthegame  #rehabilitation #
Further to my jellyfish video, here’s an exterior look at the abdomen when performing a pelvic floor contraction. It should be gentle, and no bearing down. Watch as the upper part of my rectus and obliques flex during a strong activation. This is what you want to avoid when working on retraining the core team. .
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#pelvicfloorexercise #pelvicfloorexercises #pelvicfloordysfunction #incontinence #diastasisrecti #mummytummy #abseparation #pelvicorganprolapse #pelvicpain #pelvicgirdlepain #postpartumfitness #postpartumjourney #womenshealth #findingyourcorestrength #perimenopause #menopause #perimenopausefitness #menopausefitness #momswholift #crossfitmoms #fitmom #fitmoms #strengthtraining #fitmomover30 #fitmomover40 #fitmomover50 #fitwomen #pelvicfloormovementspecialist
Further to my jellyfish video, here’s an exterior look at the abdomen when performing a pelvic floor contraction. It should be gentle, and no bearing down. Watch as the upper part of my rectus and obliques flex during a strong activation. This is what you want to avoid when working on retraining the core team. . . #pelvicfloorexercise  #pelvicfloorexercises  #pelvicfloordysfunction  #incontinence  #diastasisrecti  #mummytummy  #abseparation  #pelvicorganprolapse  #pelvicpain  #pelvicgirdlepain  #postpartumfitness  #postpartumjourney  #womenshealth  #findingyourcorestrength  #perimenopause  #menopause  #perimenopausefitness  #menopausefitness  #momswholift  #crossfitmoms  #fitmom  #fitmoms  #strengthtraining  #fitmomover30  #fitmomover40  #fitmomover50  #fitwomen  #pelvicfloormovementspecialist 
With a sick little one it is a challenge to do anything around the house! Today I decided to make a short list of priorities, so I could give her enough attention. And one item on my list was to exercise.

While she had breakfast I did a Piyo workout nearby. I sometimes forget how much you can strengthen your body with no equipment! Today I share a short sequence for the legs. 🔹️8 stationary lunges
🔹️8 lunges stepping back 🔹️8 -12 pulses in stationary lunge
🔹️8 curtsy stationary lunges
🔹️8 curtsy lunges with tap
🔹️8 slow curtsy lunges (3  counts down 1 count up)
🔹️8-12 pulses in curtsy lunge
🔹️Repeat sequence on the other leg.

I felt the burn on my glutes and legs! .
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#piyo
#motivationmonday
#momof2
#fitmomover40 
#fitnesscoach
With a sick little one it is a challenge to do anything around the house! Today I decided to make a short list of priorities, so I could give her enough attention. And one item on my list was to exercise. While she had breakfast I did a Piyo workout nearby. I sometimes forget how much you can strengthen your body with no equipment! Today I share a short sequence for the legs. 🔹️8 stationary lunges 🔹️8 lunges stepping back 🔹️8 -12 pulses in stationary lunge 🔹️8 curtsy stationary lunges 🔹️8 curtsy lunges with tap 🔹️8 slow curtsy lunges (3  counts down 1 count up) 🔹️8-12 pulses in curtsy lunge 🔹️Repeat sequence on the other leg. I felt the burn on my glutes and legs! . . . . . #piyo  #motivationmonday  #momof2  #fitmomover40  #fitnesscoach 
When you wake up with a headache and debate whether you should workout or not..... you go downstairs to your workout area... look at the markers...remember your why and PUSH PLAY!

I'm so glad I did it and have a visual to remind me as to why I do what I do.  Thank God for the visual!

Do you write down your goals?

#goals #driven #fitmomover40 #lovingmyself #cheermom #momofgirls #momsonthego #doingitforme
When you wake up with a headache and debate whether you should workout or not..... you go downstairs to your workout area... look at the markers...remember your why and PUSH PLAY! I'm so glad I did it and have a visual to remind me as to why I do what I do. Thank God for the visual! Do you write down your goals? #goals  #driven  #fitmomover40  #lovingmyself  #cheermom  #momofgirls  #momsonthego  #doingitforme 
I’m back to carbs baby! 🙌🏻🙌🏻🙌🏻 If you’ve been following my insta-stories the last few weeks, you might have noticed my nutrition plan was a little different. It slowly depleted carbs over 3 week (last week carbs only from veggies and fruit). For the next few weeks, however, you’re going to see me living life and eating LOTS of carbs!

Why the change!

I’ve adjusted my goals. During my last program, my goal was to shred some fat. I was still carrying a little fluff post summer and into fall and I really felt like I needed to amp up my fat burning. Which I did.

Now I’m focused on building lean muscle. I don’t care what the scale says. It’s all about dialling in my nutrition for muscle gain.

Switching between burning fat and building muscle is mainly accomplished by adjusting your carb intake. Keep your carb intake at lower levels to burn fat and lose weight, and at higher levels to gain lean muscle. Try to eat lean carbs such as yams, sprouted breads, brown rice, oatmeal, vegetables and fruits.

Don’t be afraid of carbs. Stay away from processed foods and sugary carbs and portion your carbs according to your goals!
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#carblover #givemeallthecarbs #sproutedgrains #balancednutrition #fitmomover40 #fitmomlife #momof3kids #kitchenisland
I’m back to carbs baby! 🙌🏻🙌🏻🙌🏻 If you’ve been following my insta-stories the last few weeks, you might have noticed my nutrition plan was a little different. It slowly depleted carbs over 3 week (last week carbs only from veggies and fruit). For the next few weeks, however, you’re going to see me living life and eating LOTS of carbs! Why the change! I’ve adjusted my goals. During my last program, my goal was to shred some fat. I was still carrying a little fluff post summer and into fall and I really felt like I needed to amp up my fat burning. Which I did. Now I’m focused on building lean muscle. I don’t care what the scale says. It’s all about dialling in my nutrition for muscle gain. Switching between burning fat and building muscle is mainly accomplished by adjusting your carb intake. Keep your carb intake at lower levels to burn fat and lose weight, and at higher levels to gain lean muscle. Try to eat lean carbs such as yams, sprouted breads, brown rice, oatmeal, vegetables and fruits. Don’t be afraid of carbs. Stay away from processed foods and sugary carbs and portion your carbs according to your goals! . . . . . . #carblover  #givemeallthecarbs  #sproutedgrains  #balancednutrition  #fitmomover40  #fitmomlife  #momof3kids  #kitchenisland 
About last night... 🤪🍦💖.
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I eat well and workout consistently to stay healthy and fit so I can feel awesome and live a better life overall but imma be honest I also do it for the pizza and ice cream once in awhile and I am hella ok with that! 😝 Don’t get it twisted thinking a healthy lifestyle means you never can have indulgences again because if that were the case I’d be out... just don’t not make it a daily thang, know what I’m saying? 😆✌🏽.
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But seriously though, give yourself a break... today is a brand new day, a clean slate, a fresh start, a chance to make any changes you need and want to. Never let anyone dictate your choices or goals BUT YOU and don’t ever feel bad for who you are or how you do things. DO YOU, BOO. Take care of that amazing body, mind and soul of yours... You’re a one of a kind... you’re priceless... stronger than you think and more capable than you know and I believe in you! ♥️💪🏽🤩.
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#goalcrusher #hopedealer #soberissexy #doyourbestandforgettherest #fitmomover40 #noexcusemom #doitforyou #keepitreal #fitnessmotivation #momlifeunplugged
About last night... 🤪🍦💖. . I eat well and workout consistently to stay healthy and fit so I can feel awesome and live a better life overall but imma be honest I also do it for the pizza and ice cream once in awhile and I am hella ok with that! 😝 Don’t get it twisted thinking a healthy lifestyle means you never can have indulgences again because if that were the case I’d be out... just don’t not make it a daily thang, know what I’m saying? 😆✌🏽. . But seriously though, give yourself a break... today is a brand new day, a clean slate, a fresh start, a chance to make any changes you need and want to. Never let anyone dictate your choices or goals BUT YOU and don’t ever feel bad for who you are or how you do things. DO YOU, BOO. Take care of that amazing body, mind and soul of yours... You’re a one of a kind... you’re priceless... stronger than you think and more capable than you know and I believe in you! ♥️💪🏽🤩. . #goalcrusher  #hopedealer  #soberissexy  #doyourbestandforgettherest  #fitmomover40  #noexcusemom  #doitforyou  #keepitreal  #fitnessmotivation  #momlifeunplugged 
Sometimes along our journeys I think each of us are tempted to "make stops" in which we never intend to become permanent in our lives. Yet somehow they do.
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We miss one workout that turns into one, two, three, four, five. .
One night on the couch away from our spouse turns into a week, then you're both on your phones and not talking at all.
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We miss one weekend at church turns into two, three, and fear about judgment for missing.
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We drink one pop or insert junk food (which we gave up months ago), and before we know it we are restocking every week. How'd it get back on the list?
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I've made countless "temporary stops" or reasons to stop and tie my shoe to avoid something. But do not allow temporary temptations to lead you astray! God has a plan for your life, a unique set of gifts and sometimes that just means being a regular old mom. That's okay! Don't let these stops or faltering steps consume you!! God restores, rebuilds, and renews no matter where you've been. We all broken...put the pop down and jump back on the path you're running!😚🙏
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📸 @bersanophotography 
HMA @ohh_mua12 
Outfit @athleta
Shoes @puma
Sometimes along our journeys I think each of us are tempted to "make stops" in which we never intend to become permanent in our lives. Yet somehow they do. . We miss one workout that turns into one, two, three, four, five. . One night on the couch away from our spouse turns into a week, then you're both on your phones and not talking at all. . We miss one weekend at church turns into two, three, and fear about judgment for missing. . We drink one pop or insert junk food (which we gave up months ago), and before we know it we are restocking every week. How'd it get back on the list? . I've made countless "temporary stops" or reasons to stop and tie my shoe to avoid something. But do not allow temporary temptations to lead you astray! God has a plan for your life, a unique set of gifts and sometimes that just means being a regular old mom. That's okay! Don't let these stops or faltering steps consume you!! God restores, rebuilds, and renews no matter where you've been. We all broken...put the pop down and jump back on the path you're running!😚🙏 . . . 📸 @bersanophotography HMA @ohh_mua12 Outfit @athleta Shoes @puma
We start today!!!! To get your mommy makeover kit inbox "Mommy" now.

#Repost @thacreditlady
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We start today!!!! To get your mommy makeover kit inbox "Mommy" now. #Repost  @thacreditlady • • • • •
I was pregnant for 9 YEARS of my life...and delivered a DOZEN beautiful children!  Being first-and-foremost a MOM to my children, and a loving wife to my husband of 26 years, I have also discovered how fitness makes me better.  I am excited to announce that we are releasing our Fitter-by-the-Dozen (12-weeks...Yep!) online transformation program for mothers January 1st, 2019!  This is not just a quick-fix that you start and finish, but a comprehensive program to change your lifestyle.  To stay in the loop on the release sign up here: https://mailchi.mp/5ef8f39478c7/12-week-transformation
#fitterbythedozen #fitmomover40 #fitmom
I was pregnant for 9 YEARS of my life...and delivered a DOZEN beautiful children! Being first-and-foremost a MOM to my children, and a loving wife to my husband of 26 years, I have also discovered how fitness makes me better. I am excited to announce that we are releasing our Fitter-by-the-Dozen (12-weeks...Yep!) online transformation program for mothers January 1st, 2019! This is not just a quick-fix that you start and finish, but a comprehensive program to change your lifestyle. To stay in the loop on the release sign up here: https://mailchi.mp/5ef8f39478c7/12-week-transformation #fitterbythedozen  #fitmomover40  #fitmom 
⚠️I am a work in progress ⚠️⁣
As a mom ⁣
A wife ⁣
A business owner ⁣
As a woman.⁣
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I will never pretend to have it all figured out, have the prettiest photos or know all the answers. I will share all I do know...but still have so much to learn.⁣
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I will also never pretend that I never struggle.⁣
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I struggle the most with with my mom and woman guilt over not doing enough or being enough. And...it’s sucks my joy and happiness away each time. Society would have us believe that we need to do ALL the things in our work life, mom life and wife life perfectly at ALL times..that is exhausting and not realistic.⁣
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This morning I did just that...my morning was’t productive enough.  I didn’t have enough time to get in a MORE STUFF Done. Blah, blah, blah...⁣
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And then I this photo popped up in my memories....and I realized that she doesn't want a perfect mom who is so BUSY she can't take care of herself. She wants me to be happy. Laugh. Be fit. Be Healthy. Because she is watching. She is looking to the main influence in her future. She appreciates the mom who takes time for herself and as a result no longer yells (as much😜) She loves the mom that now has the energy to PLAY with her.⁣
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I am leading by example so she learns to take care of herself too. She is learning to FILL her own CUP. She is learning that BUSY is NOT a STATUS symbol worth having.⁣
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Show them the way.❤️⁣
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#momshelpingmoms #momlife #transformyourlife #busymom #busymum #momsgettingfit #fitmomover40 #healthyfamily #healthstartsathome #fitfamilylife 
#mommyfitness #thatmomlife #ohheymama #momandwine #momandcoffee #familyvalues  #healthylivingforbusymoms #momlifestyle #momliferocks #momfueledbycoffee #momtribe #mommymoments
⚠️I am a work in progress ⚠️⁣ As a mom ⁣ A wife ⁣ A business owner ⁣ As a woman.⁣ ⁣ I will never pretend to have it all figured out, have the prettiest photos or know all the answers. I will share all I do know...but still have so much to learn.⁣ ⁣ I will also never pretend that I never struggle.⁣ ⁣ I struggle the most with with my mom and woman guilt over not doing enough or being enough. And...it’s sucks my joy and happiness away each time. Society would have us believe that we need to do ALL the things in our work life, mom life and wife life perfectly at ALL times..that is exhausting and not realistic.⁣ ⁣ This morning I did just that...my morning was’t productive enough. I didn’t have enough time to get in a MORE STUFF Done. Blah, blah, blah...⁣ ⁣ And then I this photo popped up in my memories....and I realized that she doesn't want a perfect mom who is so BUSY she can't take care of herself. She wants me to be happy. Laugh. Be fit. Be Healthy. Because she is watching. She is looking to the main influence in her future. She appreciates the mom who takes time for herself and as a result no longer yells (as much😜) She loves the mom that now has the energy to PLAY with her.⁣ ⁣ I am leading by example so she learns to take care of herself too. She is learning to FILL her own CUP. She is learning that BUSY is NOT a STATUS symbol worth having.⁣ ⁣ Show them the way.❤️⁣ . . . . #momshelpingmoms  #momlife  #transformyourlife  #busymom  #busymum  #momsgettingfit  #fitmomover40  #healthyfamily  #healthstartsathome  #fitfamilylife  #mommyfitness  #thatmomlife  #ohheymama  #momandwine  #momandcoffee  #familyvalues  #healthylivingforbusymoms  #momlifestyle  #momliferocks  #momfueledbycoffee  #momtribe  #mommymoments 
Tomorrow night I am part of a Sneak Peek on Coaching and would love to invite everyone to watch and see what we do. There are 6 of us and we would love to tell our stories. It is totally free to watch, just send me a 👍 in the comments down below👇👇👇 and I will send the invite to you. It's through Facebook and all you have to do is watch our LIVE videos. Tomorrow at 7pm cst.
#mom #momworld #momof4girls #momlife #momboss #momlife💜 #momswhoworkout #strongmomsrule #strongandhealthy #stronghealthyandfit #healthymomsrock #healthyme #fitmomsrock #fitnessaccountability #fitmomlife #fitmommygoals #fitmoms_inspired #fitmomover40 #igfitmoms #myhealthjourney #mystressreliver #mylife #myfitnessjourney #goals #pushyourself
Tomorrow night I am part of a Sneak Peek on Coaching and would love to invite everyone to watch and see what we do. There are 6 of us and we would love to tell our stories. It is totally free to watch, just send me a 👍 in the comments down below👇👇👇 and I will send the invite to you. It's through Facebook and all you have to do is watch our LIVE videos. Tomorrow at 7pm cst. #mom  #momworld  #momof4girls  #momlife  #momboss  #momlife 💜 #momswhoworkout  #strongmomsrule  #strongandhealthy  #stronghealthyandfit  #healthymomsrock  #healthyme  #fitmomsrock  #fitnessaccountability  #fitmomlife  #fitmommygoals  #fitmoms_inspired  #fitmomover40  #igfitmoms  #myhealthjourney  #mystressreliver  #mylife  #myfitnessjourney  #goals  #pushyourself 
A stellar Monday ✨ 
I got to teach class to a fantastic group of members at @ellisathletic 🔥💪🏻😅 and then came home to the best kind of mail day!!! People are always asking me where I get my wo clothes and what my favorite brands are.  Currently, I am obsessed with all things @carbon38 - their Carbon 38 label and @aloyoga 
No matter how much I wear these brands and how much I was them, they look and feel brand new every time I put them on!  I can’t recommend them enough.

All the items can currently be purchased through @carbon38 and you can save 20% off $100 or more reg price with my promo code STACEYHOW50 ▫️Alo Yoga High Waisted Moto Legging ▫️Carbon 38 Rally Tank ▫️Carbon 38 High Waisted Takara Legging

Bag and hat were gifts with purchase - thanks @carbon38 & @aloyoga 🙏🏼❤️ Don’t forget to treat yourself this holiday season 😉

#fitness #fitnessinstructor #groupfitness #groupfitnessinstructor #hiit #hiitinstructor #barre #barreinstructor #tiuteam #fitmom #fitmomover40 #fitfiam #fitspo #carbon38 #carbon38ambassador #team38 #aloyoga
A stellar Monday ✨ I got to teach class to a fantastic group of members at @ellisathletic 🔥💪🏻😅 and then came home to the best kind of mail day!!! People are always asking me where I get my wo clothes and what my favorite brands are. Currently, I am obsessed with all things @carbon38 - their Carbon 38 label and @aloyoga No matter how much I wear these brands and how much I was them, they look and feel brand new every time I put them on! I can’t recommend them enough. All the items can currently be purchased through @carbon38 and you can save 20% off $100 or more reg price with my promo code STACEYHOW50 ▫️Alo Yoga High Waisted Moto Legging ▫️Carbon 38 Rally Tank ▫️Carbon 38 High Waisted Takara Legging Bag and hat were gifts with purchase - thanks @carbon38 & @aloyoga 🙏🏼❤️ Don’t forget to treat yourself this holiday season 😉 #fitness  #fitnessinstructor  #groupfitness  #groupfitnessinstructor  #hiit  #hiitinstructor  #barre  #barreinstructor  #tiuteam  #fitmom  #fitmomover40  #fitfiam  #fitspo  #carbon38  #carbon38ambassador  #team38  #aloyoga 
(Werbung wegen Markenerkennung und Personennennung, aber selbst bezahlt) 
Ohhh ich freue mich so 😍, mein Päckchen ist gekommen 🤗. Ich nehme seit 3 Monate von @morenutrition.de die Essentials, habe ich euch erstmal „verschwiegen“ 😂, da ich nichts empfehlen möchte , wo ich nicht 100% dahinter stehe . Ich hab mit diesem #supplements angefangen, weil ich tief in mir drin die Hoffnung hatte meine chronische Muskelentzündung in den Griff zu bekommen. Der Schmerz hat mich 3 Jahre täglich begleitet, Therapie, entzündungshemmende Tabletten, Kortison haben nur kurzzeitige Linderung gebracht . Tapen und Schmerztabletten haben mich in den akuten Schmerzschüben über den Tag gerettet , aber die Abende wo ich mit Tränen in den Augen schlafen gegangen bin , waren leider viel zu häufig. Eine OP stand im Raum oder eine sehr teure Therapie, die ich hätte selbst bezahlen müssen . Alle Oberkörperübungen , die meinen Arm belasteten vielen flach. 
Fazit nach 3 Monaten : ich habe nur noch einen kurzen sehr leichten Schmerz in der Belastung, der danach aber sofort wieder weg ist und ich kann den Schmerz durch Druck in den Muskel noch auslösen , aber dafür braucht es schon recht viel Druck . Ich habe ein leichtes Oberkörper- und Armtraining in meinen Plan aufgenommen 😍. Davon abgesehen haben die Essentials auch noch andere sehr positive Auswirkungen auf den Körper. Am besten guckt ihr bei @morenutrition.de , @wolf.performance.coaching oder bei @lealoveslifting_official vorbei um euch näher zu informieren. Das #chunkyflavour werde ich die nächsten Tage ausgiebig testen 😍 und Euch dann berichten . #fitmomover40 #fitfamgermany #fitfamily #fitmama #fitmamas #fitness #omega3 #vitamind3 #vitamink2 #muskelentzündung #morenutrition
(Werbung wegen Markenerkennung und Personennennung, aber selbst bezahlt) Ohhh ich freue mich so 😍, mein Päckchen ist gekommen 🤗. Ich nehme seit 3 Monate von @morenutrition.de die Essentials, habe ich euch erstmal „verschwiegen“ 😂, da ich nichts empfehlen möchte , wo ich nicht 100% dahinter stehe . Ich hab mit diesem #supplements  angefangen, weil ich tief in mir drin die Hoffnung hatte meine chronische Muskelentzündung in den Griff zu bekommen. Der Schmerz hat mich 3 Jahre täglich begleitet, Therapie, entzündungshemmende Tabletten, Kortison haben nur kurzzeitige Linderung gebracht . Tapen und Schmerztabletten haben mich in den akuten Schmerzschüben über den Tag gerettet , aber die Abende wo ich mit Tränen in den Augen schlafen gegangen bin , waren leider viel zu häufig. Eine OP stand im Raum oder eine sehr teure Therapie, die ich hätte selbst bezahlen müssen . Alle Oberkörperübungen , die meinen Arm belasteten vielen flach. Fazit nach 3 Monaten : ich habe nur noch einen kurzen sehr leichten Schmerz in der Belastung, der danach aber sofort wieder weg ist und ich kann den Schmerz durch Druck in den Muskel noch auslösen , aber dafür braucht es schon recht viel Druck . Ich habe ein leichtes Oberkörper- und Armtraining in meinen Plan aufgenommen 😍. Davon abgesehen haben die Essentials auch noch andere sehr positive Auswirkungen auf den Körper. Am besten guckt ihr bei @morenutrition.de , @wolf.performance.coaching oder bei @lealoveslifting_official vorbei um euch näher zu informieren. Das #chunkyflavour  werde ich die nächsten Tage ausgiebig testen 😍 und Euch dann berichten . #fitmomover40  #fitfamgermany  #fitfamily  #fitmama  #fitmamas  #fitness  #omega3  #vitamind3  #vitamink2  #muskelentzündung  #morenutrition 
Most Monday morning I get right down to business and get work done. But I’ve learned that my environment can have a huge impact on my anxiety and when I want to thrive, it pays to take some time and clean up the house before anything else. After a crazy busy weekend like this one..... 5 teenagers sleeping over, daddy left home to parent alone, Santa Claus parade, hockey all day Sunday...... the house kind of looked like a storm hit!
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I used to feel guilty for taking time to clean during ‘work hours’ but reality is it all has to get done. If I can keep my house feeling healthy and a place that gives me joy, I know the week will be more productive and my mind will be less cluttered!
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How does your environment make you feel?
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#wahm #sahm #kitcheninspo #kitchensofinsta #oxygenmagazine #fitmomover40 #fitmomlife #cleanhouse #cleanhome
Most Monday morning I get right down to business and get work done. But I’ve learned that my environment can have a huge impact on my anxiety and when I want to thrive, it pays to take some time and clean up the house before anything else. After a crazy busy weekend like this one..... 5 teenagers sleeping over, daddy left home to parent alone, Santa Claus parade, hockey all day Sunday...... the house kind of looked like a storm hit! ▫️ I used to feel guilty for taking time to clean during ‘work hours’ but reality is it all has to get done. If I can keep my house feeling healthy and a place that gives me joy, I know the week will be more productive and my mind will be less cluttered! ▫️ How does your environment make you feel? . . . . #wahm  #sahm  #kitcheninspo  #kitchensofinsta  #oxygenmagazine  #fitmomover40  #fitmomlife  #cleanhouse  #cleanhome 
It’s totally normal to be a lil’ afraid of something you should do if it’s out of your box or maybe something you’ve tried and failed at before. Don’t let fear keep you from that next step on your personal growth ladder. If you feel excitement along with it be brave and charge forward!
It’s totally normal to be a lil’ afraid of something you should do if it’s out of your box or maybe something you’ve tried and failed at before. Don’t let fear keep you from that next step on your personal growth ladder. If you feel excitement along with it be brave and charge forward!
When you get up 30 min before your alarm on first day back from vacation you know you love your work and working out. I couldn’t wait to jump in and get back to work on my business and myself. Felt so good to unplug and unwind last week and now ready to crush the rest of this year
Are you ready to crush end of year goals and catapult into the new year ? .
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#simplicity #lowmaintenance #fitforlife #healthylifestyle #livehealthlongterm #doitforyou #alwaysbeyou #travelfamilyfun #mombod #dancegear #athleta #fitnessgear #positivemessage #motivate #inspire #educate #businessfun #athomemomceo #lookingforopportunity #openmind #teampassion #onlinehealthcoach #livetolove #lovealwayswins #makeiteasy #workisfun #funfitlife #fitmomover40 #itsnevertoolate #alwaysroomforchange
When you get up 30 min before your alarm on first day back from vacation you know you love your work and working out. I couldn’t wait to jump in and get back to work on my business and myself. Felt so good to unplug and unwind last week and now ready to crush the rest of this year Are you ready to crush end of year goals and catapult into the new year ? . . . . #simplicity  #lowmaintenance  #fitforlife  #healthylifestyle  #livehealthlongterm  #doitforyou  #alwaysbeyou  #travelfamilyfun  #mombod  #dancegear  #athleta  #fitnessgear  #positivemessage  #motivate  #inspire  #educate  #businessfun  #athomemomceo  #lookingforopportunity  #openmind  #teampassion  #onlinehealthcoach  #livetolove  #lovealwayswins  #makeiteasy  #workisfun  #funfitlife  #fitmomover40  #itsnevertoolate  #alwaysroomforchange 
Some will rise quickly... others will take a different pace or path... And some won't try at all. Which one are you? And if you’re not the flower you want to be, what’s it gonna take for you to bloom... .
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Today’s fresh thought to remind you that it’s never too late to grow and totally OK to do it on your terms, but, no matter what, still grow. 🌷
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. .#momofteens #progressoverperfection #fitmomover40 
#momof3 #healthymind #thefocusedmom  #fitpreneur #mombusiness #noexcusemom #bossmom  #raisinghealthykids #healthymindset #growthmindset #healthiermoms #focusedmom #startwithhealth #momsonamission #momstrength #itstartswithmom #happyfitmom #gratitudeismygrowth #sanfranciscobayarea #imthatmom #womenhelpingwomen #momslivinghappy
Some will rise quickly... others will take a different pace or path... And some won't try at all. Which one are you? And if you’re not the flower you want to be, what’s it gonna take for you to bloom... . . Today’s fresh thought to remind you that it’s never too late to grow and totally OK to do it on your terms, but, no matter what, still grow. 🌷 . . . . . . . . . . . . . . . . . . . . .#momofteens  #progressoverperfection  #fitmomover40  #momof3  #healthymind  #thefocusedmom  #fitpreneur  #mombusiness  #noexcusemom  #bossmom  #raisinghealthykids  #healthymindset  #growthmindset  #healthiermoms  #focusedmom  #startwithhealth  #momsonamission  #momstrength  #itstartswithmom  #happyfitmom  #gratitudeismygrowth  #sanfranciscobayarea  #imthatmom  #womenhelpingwomen  #momslivinghappy 
I’ve never been a morning person but it is amazing how much more you accomplish when you have that extra morning time! Sometimes it’s all perspective to decide if it’s worth it!
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#fitmomover40 #fitmomlife #fitbitsteps #earlybirdgetstheworm #riseandshine☀️ #momlife #momtime #earlymorningworkout #momlifebelike
As a working mom of four kids I know first hand how busy life gets. We often end up putting others first and our priorities sink to the bottom of the list. Don’t let exercise be one of them.
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There are countless benefits to exercise. We have heard them all! MAKE the time in your day/week to fit exercise in.
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We make the time to catch up on emails and social media. We make the time to shuttle our kids back and forth to their activities. Start making the time to stay active and let your loved ones know this is important to you and your wellbeing. #nomoreexcuses .
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In my opinion when it comes to exercise it’s more about discipline than it is about motivation. Motivation comes and goes, but discipline is here to stay! .
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✅ Guided Wellness Tip: In a recent post I shared about the benefits of working out in the morning. Try setting your alarm a little earlier and get moving in the comfort of you own home! Or perhaps use your lunch hour to get in a walk or jog. Do something you enjoy but just DO something. Your health and wellbeing depends on it!
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Please comment below and share how you plan to MAKE time for exercise or let me know how you already make the time in your day/week ⤵️
As a working mom of four kids I know first hand how busy life gets. We often end up putting others first and our priorities sink to the bottom of the list. Don’t let exercise be one of them. . . There are countless benefits to exercise. We have heard them all! MAKE the time in your day/week to fit exercise in. . . We make the time to catch up on emails and social media. We make the time to shuttle our kids back and forth to their activities. Start making the time to stay active and let your loved ones know this is important to you and your wellbeing. #nomoreexcuses  . . In my opinion when it comes to exercise it’s more about discipline than it is about motivation. Motivation comes and goes, but discipline is here to stay! . . ✅ Guided Wellness Tip: In a recent post I shared about the benefits of working out in the morning. Try setting your alarm a little earlier and get moving in the comfort of you own home! Or perhaps use your lunch hour to get in a walk or jog. Do something you enjoy but just DO something. Your health and wellbeing depends on it! . . Please comment below and share how you plan to MAKE time for exercise or let me know how you already make the time in your day/week ⤵️
I love this visualization as a cueing option for contracting the pelvic floor. When you watch jellyfish move it’s a gentle contraction of the body. Many of my clients have mistaken a pelvic floor contraction as a forceful movement. Instead we correct this as it should be a gentle sensation rising up like the forward motion of a jellyfish. .
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#pelvicfloorexercise #pelvicfloorexercises #pelvicfloordysfunction #incontinence #diastasisrecti #mummytummy #abseparation #pelvicorganprolapse #pelvicpain #pelvicgirdlepain #postpartumfitness #postpartumjourney #womenshealth #findingyourcorestrength #perimenopause #menopause #perimenopausefitness #menopausefitness #momswholift #crossfitmoms #fitmom #fitmoms #fitwomen #fitmomover30 #fitmomover40 #fitmomover50 #strengthtraining #pelvicfloormovementspecialist
I love this visualization as a cueing option for contracting the pelvic floor. When you watch jellyfish move it’s a gentle contraction of the body. Many of my clients have mistaken a pelvic floor contraction as a forceful movement. Instead we correct this as it should be a gentle sensation rising up like the forward motion of a jellyfish. . . #pelvicfloorexercise  #pelvicfloorexercises  #pelvicfloordysfunction  #incontinence  #diastasisrecti  #mummytummy  #abseparation  #pelvicorganprolapse  #pelvicpain  #pelvicgirdlepain  #postpartumfitness  #postpartumjourney  #womenshealth  #findingyourcorestrength  #perimenopause  #menopause  #perimenopausefitness  #menopausefitness  #momswholift  #crossfitmoms  #fitmom  #fitmoms  #fitwomen  #fitmomover30  #fitmomover40  #fitmomover50  #strengthtraining  #pelvicfloormovementspecialist 
Thanksgiving is in a few days.  Rather than blow the whole week with excessive eating, let’s make a plan!

Today, drink water like your life depends on it...cuz we’ll it does 🤣. Minimum of half your body weight in oz and if you’re really going for it, shoot for a gallon of water today!

Flush that system out and feel great!

Stay tuned for tip 2😃
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#weightlosssupport #cleaneating #momlife #workingmom #mytribe #fitmomover40 #healthyeating #familycooking #fitmomjourney #fitmomof3
Thanksgiving is in a few days. Rather than blow the whole week with excessive eating, let’s make a plan! Today, drink water like your life depends on it...cuz we’ll it does 🤣. Minimum of half your body weight in oz and if you’re really going for it, shoot for a gallon of water today! Flush that system out and feel great! Stay tuned for tip 2😃 . . . . #weightlosssupport  #cleaneating  #momlife  #workingmom  #mytribe  #fitmomover40  #healthyeating  #familycooking  #fitmomjourney  #fitmomof3 
Ever wake up wondering how you are going to get everything done you need to get done? 
Short but busy week at work

Thanksgiving—which for me means making most of the meal because of my allergies 🦃 🥔 🥧 
Grocery shopping and knowing what I actually need 😬

Returns😣

Kids are off of school😫

House is a mess—even though cleaning lady was just here

Breakfast, lunch and dinner for everyone

Appointment to learn how to use my car—it would be great if I actually knew how to pause my book on cd last week 😆 or how to release the parking brake 😜 long story.... Anyways thinking about all these things gives me major anxiety.  And as this anxiety builds, I go workout. 
There is something about working out that helps me put everything into perspective.  I am able to focus and accomplish one task at a time instead of looking at the big picture—and really I don’t have time to have anxiety! 
And that is one of the many reasons why I show up everyday 😁

#overcominganxiety #busyweekahead #igotthis💪 
#girlswholiftheavy #paleomomma #workingoutathome #hypothyroidism 
#motherrunners #greekmom #fitgreekmom
#myjourneytohealth #nutritioniskey
#halfmarathonmom #foodallergiessuck
#glutenfreemom #dairyfreemom #momofthree #boatlife #workingmomlife #nespressolover #fitmomover40 
#takecareofyourselffirst
Ever wake up wondering how you are going to get everything done you need to get done? Short but busy week at work Thanksgiving—which for me means making most of the meal because of my allergies 🦃 🥔 🥧 Grocery shopping and knowing what I actually need 😬 Returns😣 Kids are off of school😫 House is a mess—even though cleaning lady was just here Breakfast, lunch and dinner for everyone Appointment to learn how to use my car—it would be great if I actually knew how to pause my book on cd last week 😆 or how to release the parking brake 😜 long story.... Anyways thinking about all these things gives me major anxiety. And as this anxiety builds, I go workout. There is something about working out that helps me put everything into perspective. I am able to focus and accomplish one task at a time instead of looking at the big picture—and really I don’t have time to have anxiety! And that is one of the many reasons why I show up everyday 😁 #overcominganxiety  #busyweekahead  #igotthis 💪 #girlswholiftheavy  #paleomomma  #workingoutathome  #hypothyroidism  #motherrunners  #greekmom  #fitgreekmom  #myjourneytohealth  #nutritioniskey  #halfmarathonmom  #foodallergiessuck  #glutenfreemom  #dairyfreemom  #momofthree  #boatlife  #workingmomlife  #nespressolover  #fitmomover40  #takecareofyourselffirst 
Things to tell yourself every single day as soon as you Wake Up: 💡Today is MY day! 💡I have what it takes! 💡I am unstoppable! 💡I will be Relentless! 💡I will not give up on my Dreams! 💡If others have done it, SO CAN I! 💡Why not ME?? 💡Today I woke up while others took their last breath! 
#BeTheBestYou #WhyNotYou #IAmBlessed #IWontQuit
Things to tell yourself every single day as soon as you Wake Up: 💡Today is MY day! 💡I have what it takes! 💡I am unstoppable! 💡I will be Relentless! 💡I will not give up on my Dreams! 💡If others have done it, SO CAN I! 💡Why not ME?? 💡Today I woke up while others took their last breath! #BeTheBestYou  #WhyNotYou  #IAmBlessed  #IWontQuit 
So today I finally went and got taped up by a really fab Sport Injury/Sport Massage therapist right here in Wellington. My arm has been giving me issues and with all things I simply need to rest it BUT how does one do that if your job is a PILOXING®️ instructor/Master Trainer and you have at least 2 classes a day plus you are a mom to 3 boys??? Hopefully this will help the healing process... https://www.facebook.com/ArielSportsClinic/ go check out Zita’s Facebook page for details.  #physio #injury #needtlc #gotittaped #nowitcanheal #itsabluemonday #itfeelsbetterready #magnesium #tissuesalts #piloxing #piloxingssp #piloxingbarre #themixbypiloxing #timetoheal #takecareofyourself #soimportant #lookafteryourself #letsdance #fitmomover40 #momswhobox #momswhodance #momswhobarre
So today I finally went and got taped up by a really fab Sport Injury/Sport Massage therapist right here in Wellington. My arm has been giving me issues and with all things I simply need to rest it BUT how does one do that if your job is a PILOXING®️ instructor/Master Trainer and you have at least 2 classes a day plus you are a mom to 3 boys??? Hopefully this will help the healing process... https://www.facebook.com/ArielSportsClinic/ go check out Zita’s Facebook page for details. #physio  #injury  #needtlc  #gotittaped  #nowitcanheal  #itsabluemonday  #itfeelsbetterready  #magnesium  #tissuesalts  #piloxing  #piloxingssp  #piloxingbarre  #themixbypiloxing  #timetoheal  #takecareofyourself  #soimportant  #lookafteryourself  #letsdance  #fitmomover40  #momswhobox  #momswhodance  #momswhobarre 
Oh hey 👋 Monday!
After a weekend of crappy nutrition, I’m bringing my “A” game to my workout this morning and making the most of my 25min cardio sesh! 😅👊🏻
I’m human and I struggle just like the rest of us, BUT I’m not letting it ruin my upcoming week. My goal is to up my water intake (gah this is the hard part for me) and be #dinneranddone! 
What’s your goal this week?  Let’s do this. 👊🏻
#mondayworkout #neweeknewgoals #ottawamom #fitmomover40 #hockeymom #icandothis #basementworkout #25minuteworkout
Oh hey 👋 Monday! After a weekend of crappy nutrition, I’m bringing my “A” game to my workout this morning and making the most of my 25min cardio sesh! 😅👊🏻 I’m human and I struggle just like the rest of us, BUT I’m not letting it ruin my upcoming week. My goal is to up my water intake (gah this is the hard part for me) and be #dinneranddone ! What’s your goal this week? Let’s do this. 👊🏻 #mondayworkout  #neweeknewgoals  #ottawamom  #fitmomover40  #hockeymom  #icandothis  #basementworkout  #25minuteworkout 
Last week was rough.. construction on new lot at work?= Several evil customers tested my patience 😡 going to start  a new week with 3 am cardio ☀️ ...........................🚗 #muscles #inspiration #womenhealthmag #whstrong #peoplemagazine #fitnessfigure #fitnessjourney
#fitnessourney #fitnesstransformation #fitmomover40 #jarfit #motivatnal
#fitnessmodel #fitness #workingout #fitness competitor #fitchick #gymlife #fitness motivation #workout #bodybuilder #gymrat #allmax #supplimentgiant
Last week was rough.. construction on new lot at work?= Several evil customers tested my patience 😡 going to start a new week with 3 am cardio ☀️ ...........................🚗 #muscles  #inspiration  #womenhealthmag  #whstrong  #peoplemagazine  #fitnessfigure  #fitnessjourney  #fitnessourney  #fitnesstransformation  #fitmomover40  #jarfit  #motivatnal  #fitnessmodel  #fitness  #workingout  #fitness  competitor #fitchick  #gymlife  #fitness  motivation #workout  #bodybuilder  #gymrat  #allmax  #supplimentgiant 
Happy Monday!  Looking forward to a short work week.  #fitmomover40 #thankfulnovember #last90days #itsthelittlethings #lovethanksgiving
“I’m strong to the finish, cause I eats me spinach...”🥬🥗 #eathealthy #eatyourgreens #popeye
Just because you are choosing to eat healthy 🙌🏻doesn’t mean it has to be boring. .
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😋Eat what you love😍
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😍love what you eat 😋
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#lovetocook #passion #coffeegirl #coffeemugaddict #faceyourfrears #overcomeobsticles
 #over40mom  #targetclearence  #thisisme #findyourself
#inspirationalquotes #anxiety #findingmyway #lifebeginsafter40 
#momofcollegestudent #momofteens #soccermomofboy #fieldhockeymom #fitmomover40 #bloatingissues #crazycatlady #coffeeshop #lovewhatyoueat  #eatwhatyoulove
Just because you are choosing to eat healthy 🙌🏻doesn’t mean it has to be boring. . . . 😋Eat what you love😍 . . 😍love what you eat 😋 . . . #lovetocook  #passion  #coffeegirl  #coffeemugaddict  #faceyourfrears  #overcomeobsticles  #over40mom  #targetclearence  #thisisme  #findyourself  #inspirationalquotes  #anxiety  #findingmyway  #lifebeginsafter40  #momofcollegestudent  #momofteens  #soccermomofboy  #fieldhockeymom  #fitmomover40  #bloatingissues  #crazycatlady  #coffeeshop  #lovewhatyoueat  #eatwhatyoulove 
When your middle turns 17 and your older is away at college you FaceTime and have him join the celebration.
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#middlechildday #myTT#myoldestboy #fitmomover45#fitmomover40#momswhocook#momsquad#momofteens#momswhowork#momswhoworkout#healthconsciousmom#dogmomma
Idolizing..
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This has been very heavy on my heart lately so I felt the need to share. .
I speak for my self here..I know idols are bad, I know I shouldn't idol anything or anyone..
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It's very easy to say "I put God first" I don't have idols..but hear me out..
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Anything or any person we put in front of God and our relationship with him is exactly that..
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I myself am guilty and feel convicted by this. .
Take a moment and think..
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🔹What does it take to keep you from going to church?
🔹What does it take to make you skip daily time in the word?
🔹What social media account do you go daily or even multiple times a day before time in the word?
🔹How many days do you workout compared to days in the word?
🔹What game of TV show comes first before time with the Lord?
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Maybe you are better than me..but this is why I'm feeling very convicted. I love the Lord and I don't deserve his Grace but I'm so blessed that I have a Heavenly Father that continues to love me after all my screw ups...
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We must remember..Nothing of this Earth can truly satisfy us and we need to prioritize and make sure he really is FIRST..
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Jonah 2:8
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Those who pay regard to vain idols forsake their hope of steadfast love.
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#godfirst #teamjesus #notofthisworld #donotconformtothisworld
Idolizing.. . This has been very heavy on my heart lately so I felt the need to share. . I speak for my self here..I know idols are bad, I know I shouldn't idol anything or anyone.. . It's very easy to say "I put God first" I don't have idols..but hear me out.. . Anything or any person we put in front of God and our relationship with him is exactly that.. . I myself am guilty and feel convicted by this. . Take a moment and think.. . 🔹What does it take to keep you from going to church? 🔹What does it take to make you skip daily time in the word? 🔹What social media account do you go daily or even multiple times a day before time in the word? 🔹How many days do you workout compared to days in the word? 🔹What game of TV show comes first before time with the Lord? . Maybe you are better than me..but this is why I'm feeling very convicted. I love the Lord and I don't deserve his Grace but I'm so blessed that I have a Heavenly Father that continues to love me after all my screw ups... . We must remember..Nothing of this Earth can truly satisfy us and we need to prioritize and make sure he really is FIRST.. . Jonah 2:8 . Those who pay regard to vain idols forsake their hope of steadfast love. . #godfirst  #teamjesus  #notofthisworld  #donotconformtothisworld 
Did you know one of the common issues among women I’ve worked with was a simple disconnect with their pelvic floor muscles?
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A Kegel, or contraction of the pelvic floor muscles, may seem pretty straight forward but for some it’s a challenge.  Then when I ask them to add movement, their mind and body doesn’t know quite what to do. .
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A pelvic floor physiotherapist can help with an internal exam to determine the level of function.  I know not everyone is comfortable with this, or can afford it.  Another option is a visualization cue, externally feeling for activation of the transverse abdominals, and watching to ensure limited movement from the upper part of the abdominals. .
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Jellyfish ... picking up blueberries ... stop the flow of urine ... back-front-in-together-grow ... these are a few of the cues I use while teaching women what to look for during a Kegel. .
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Important tools for addressing pelvic floor dysfunction symptoms are 1) Seeing a PFPT, 2) Learning how to apply pelvic floor activation in movement and exercise, and 3) Building PF and full body function and strength. .
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See my bio for my 8-week, three part training program Finding Your Core Strength for your abs, core, pelvic floor and more!
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#pelvicfloorexercise #pelvicfloorexercises #pelvicfloordysfunction #incontinence #diastasisrecti #mummytummy #abseparation #pelvicorganprolapse #pelvicpain #pelvicgirdlepain #postpartumfitness #postpartumjourney #fitwomen #findingyourcorestrength #perimenopause #menopause #perimenopausefitness #menopausefitness #momswholift #crossfitmoms #fitmom #fitmoms #motherhood #fitmomover30 #fitmomover40 #fitmomover50 #strengthtraining #pelvicfloormovementspecialist
Did you know one of the common issues among women I’ve worked with was a simple disconnect with their pelvic floor muscles? . . A Kegel, or contraction of the pelvic floor muscles, may seem pretty straight forward but for some it’s a challenge. Then when I ask them to add movement, their mind and body doesn’t know quite what to do. . . A pelvic floor physiotherapist can help with an internal exam to determine the level of function. I know not everyone is comfortable with this, or can afford it. Another option is a visualization cue, externally feeling for activation of the transverse abdominals, and watching to ensure limited movement from the upper part of the abdominals. . . Jellyfish ... picking up blueberries ... stop the flow of urine ... back-front-in-together-grow ... these are a few of the cues I use while teaching women what to look for during a Kegel. . . Important tools for addressing pelvic floor dysfunction symptoms are 1) Seeing a PFPT, 2) Learning how to apply pelvic floor activation in movement and exercise, and 3) Building PF and full body function and strength. . . See my bio for my 8-week, three part training program Finding Your Core Strength for your abs, core, pelvic floor and more! . . #pelvicfloorexercise  #pelvicfloorexercises  #pelvicfloordysfunction  #incontinence  #diastasisrecti  #mummytummy  #abseparation  #pelvicorganprolapse  #pelvicpain  #pelvicgirdlepain  #postpartumfitness  #postpartumjourney  #fitwomen  #findingyourcorestrength  #perimenopause  #menopause  #perimenopausefitness  #menopausefitness  #momswholift  #crossfitmoms  #fitmom  #fitmoms  #motherhood  #fitmomover30  #fitmomover40  #fitmomover50  #strengthtraining  #pelvicfloormovementspecialist 
Sometimes it just feels good to get dressed up (and by dressed up I mean change out of comfy black pants into dressy black pants 😆) and go out with the girls. I haven’t been out on the town in forever and last night was a blast. Lots of laughs 😂 , wine🍷 and dancing 💃 = a successful night!
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#girlsnightout👯 #laughterisgoodforthesoul #friendsbychoice #fitbitsteps #fitmomover40 #fitmomlife #over40andfabulous