Prenatal and Postnatal Blog | Active Moms Club

My Favorite 10-Minute Workout to Torch Body Fat

June 15, 2018 By Cassandra

As a mom we are pressed for time. The good news—studies show a mini workout session provides physical and emotional benefits. With just 10-minutes a day you can break a sweat, rev up your heart rate and blast some body fat. At the end of the week you’ll have an hour+ of activity that you may have not done otherwise; and hopefully it will inspire you to continue to make workout time a priority this summer!

This customizable ‘stacker’ exercise has become our Fit & Fab moms’ favorite. The intensity builds and with each set. You’ll need a stop watch to complete 5 exercises in 30 second intervals (10 minutes):

SQUATS (optional, hold a 5-15 pound weight) or SWINGS (if you have Kettlebells)
PUSH-UPS (modified from knees, or from toes)
LUNGES (any variety: side, back, front, or curtsy lunges)
PLANK (any variety: forearm, high hand plank, or side plank)
MOUNTAIN CLIMBERS (modify if needed to reduce impact, step/walk feet in & out rather than hopping), or DOUBLE JUMP SQUATS (as seen in video)

Here’s how these exercises will stack:

complete 30 seconds of squats or swings, then rest for 30 seconds
complete 30 seconds of squats or swings and go right into 30 seconds of push-ups; then rest for 30 seconds
complete 30 seconds of squats or swings, 30 seconds of push-ups, 30 seconds of lunges; then rest for 30 seconds
complete 30 seconds of squats or swings, push-ups, lunges, and a plank; then rest for 30 seconds
complete 30 seconds of squats or swings, push-ups, lunges, plank, and mountain climbers or double jump squats. Congratulations. You just finished a 10 minute workout!

This workout is totally customizable with any exercise, add more exercises for more time. Pregnant mamas could also do this workout–I suggest to move at a pace comfortable to your current fitness level and stage of pregnancy. If needed take a 60 second rest between last few stacks.

Visit ActiveMomsClub.com to see our prenatal and postnatal class offerings in Chicago. Follow us on Instagram and Facebook – we have lots of fitness tips, motivational stories, and ideas for workouts.

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Other related articles from Active Moms Club’s blog:

How To Make the Most of Your Workout Time

5 Reasons Why Women (Especially Moms) Should Lift Weights

Mom of the Month: How Prenatal Exercise Has Improved One Mom’s Second Pregnancy

June 6, 2018 By Cassandra

Last year I shared with you Brienne’s postnatal journey and how she transformed her body while training with Active Moms’ Club after her first pregnancy. (Read her initial blog post here.)

Fast forward to June 2018, and Brienne is now 30 weeks pregnant with her second baby. Her prenatal fitness journey is an impressive one—she is even in awe with what she has accomplished physically during this pregnancy.

For the last two+ years Brienne has been consistently training twice a week in AMC’s Fit & Fab Small Group Training sessions. When she found out she was pregnant in January, she confided in me—as I ask all clients to do, even if it’s not public knowledge. We didn’t change anything in her workout regimen. She was self-regulating her effort based on nausea and/or fatigue. And you know how that goes during the first (or second, or third) trimester—which makes her consistency to stay active a feat in itself.

“I’m feeling pretty good overall. I’m definitely feeling tired (which is probably unavoidable with a two-year-old at home and a career as a partner in a large law firm) and am starting to experience some of the typical aches and pains of the third trimester, but I’m still fairly active and haven’t really found myself needing to restrict any of my normal activities.

My exercise regimen has been completely different for this pregnancy. During my first pregnancy, I limited exercise to light cardio only in my second and third trimester (mostly walking on the treadmill) — even pre-pregnancy, strength training wasn’t something that I regularly incorporated into my workouts. After my son was born in 2015, I took AMC’s Postnatal Recovery class, and following that, I began regularly participating in Fit & Fab training sessions. When I became pregnant again, it was important to me to try to maintain the significant fitness gains I felt I had achieved during my two and a half years in Fit & Fab. With that goal in mind (and with my doctor’s approval), during this pregnancy, I have stuck with my pre-existing routine of attending two Fit & Fab sessions per week.”

Fit & Fab Small Group Training sessions incorporate weights and high intensity exercise to help moms build their overall strength. During her second trimester Brienne had a question about an exercise and if is was safe. For example, during a jump squat, is the impact harming the baby or causing too much stress for core muscles. Valid question. To put her concerns at ease, I checked in with AMC’s network of Women’s Health Specialists and asked the same question to three different specialist. It was a unanimous response. “No, there is no physical reason she should abstain from plyometrics such as jump squats. Not so long as she did not receive any recommendations or have any physical limitations placed on her by her OB. Current guidelines recommend continuing physical activity throughout pregnancy. So long as she is tolerating the exercise ok and doesn’t have any risk factors (she does not) then she is fine with continuing at that intensity so long as she is comfortable.”

At 30 weeks pregnant, Brienne is currently having some pelvic discomfort in the mornings (which she was told was common in second pregnancy). While this pain is not present during evening workout sessions, I have begun to modify her exercises accordingly.

Do you feel strength training has benefited you during this pregnancy?

Absolutely! For one thing, it has helped me keep up with the physical demands of caring for my preschooler, and the importance of that really can’t be overstated! It also has been an important source of mental strength. I spent my first pregnancy worrying about whether my physical activities could be hurting the baby, and limiting myself accordingly. This time around, AMC workouts have helped give me a much better understanding of and confidence in what my pregnant body is capable of doing, and I’m hopeful that they also are laying the foundation for an easier labor and delivery/postpartum experience (I will have to report back on that one!).

Have you been doing any other workouts outside of AMC’s training?

I do a fair amount of walking in my daily life, but have not been doing any other formal workouts besides my twice-weekly AMC training sessions.”

I recommend AMC’s training programs to pregnant and new moms all the time! Exercise has been a very important part of my physical and mental health during both of my pregnancies. This time, I’ve found that AMC’s classes are a great way to incorporate fitness into your pregnancy, whether you’re new to strength training or looking for a safe and effective way to maintain your fitness level. It’s also a lot of fun to work out alongside other pregnant women and mothers of young children — the AMC community is very welcoming and supportive, and chances are, you’ll make new friends and pick up some helpful parenting tips along with a good workout!”

The question remains…will Brienne move over to AMC’s Prenatal Fitness Program like most Fit & Fab moms choose to do around their third trimester, or will she stay in Fit & Fab? This question is asked often by pregnant Fit & Fab clients. It depends on the client. It’s not necessary to move to prenatal training unless the client feels more comfortable. Regardless of program, every mom’s training is personalized to meet her fitness level. Yes, Brienne has had some modifications to some exercises (and exercises will continue to be modified based on how she’s feeling) — our focus is on maintaining strength at this point. So regardless if she participates with the prenatal clients or postnatal clients, her workout will be fitting to her fitness level and preparing her body for the demands of labor and delivery come August.

Besides, she gives the postnatal mamas a bit of inspiration during training. “If the pregnant mama can do it, I can certainly try”.

SMALL GROUP TRAINING—

What are your personal fitness goals? Rather than wish for change, take action! No exercise experience is required to start our Fit & Fab training program or our Prenatal fitness progam. Let the power of small group training move you! Join us for a one-time test-drive for just $25. Experience a session for yourself and you too will be on your way to feeling more confident about what your (prenatal or postnatal) body can do!

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Other related articles from Active Moms’ Club blog:

4 Myths About Prenatal Exercise

Diastasis Recti: From How to Asses to Safe Exercises to Heal — A Few Favorite FAQs

Our 3 Most Successful Fitness Stories of 2017

10 Ways to Transform Your Body Immediately

June 1, 2018 By Cassandra

Train your environment and your habits will follow.

Just about everyone wants to change something about their body—tone up, lose weight, get stronger, eat healthier. Changing how you think is hard. Changing your environment isn’t. By training your environment, your habits follow. Here, 10 strategies that’ll help you you improve your lifestyle and transform your body, no willpower (or gym membership) required!

1. Keep the ice cream, cookies, and chocolates–your trigger foods, out of the house.

Make “laziness” work for you by making it harder and more inconvenient to reach for high-calorie, low-nutrition, easy-to-overeat foods. Make these foods special treats for you AND your little ones.

If you want sweets, you have to go get them. At 9 PM, when the house is finally quiet and proud to have made it through another day of parenting, there are no ‘reward’ food tempting me in the pantry.

Fit tip: Keep a colorful assortment of fresh fruits and nuts around for dessert instead. My go-to treat are these delicious Cacao Coconut Bars.

2. Use a meal plan.

Don’t make fresh decisions every day, or keep meal choices totally open-ended all the time. Instead, make decisions in advance and work from a template.

Fit tip: Every few days, sketch out the meals you and your family will eat for the next few days. (Your child’s leftover chicken fingers shouldn’t be your dinner.) Check the list daily so you know:
- what to buy at the grocery store;
- what to pre-prep;
- what meal you’ll eat at what time (or when you’re really hungry).

3. Keep chopped, ready-to-eat vegetables in the fridge.

Put them front-and-center so you see them and can get to them easily.

Fit tip: Pick one day (in my house it’s Sunday) where you wash, peel and chop all your veggies and store then in snack size containers for the week.

4. Keep a batch of cooked grains handy.

Whole grains take time to cook, but if you make a batch on Sunday, you’ll have it in the fridge to use in grain bowls, salads, or a side dish all week long. In my house we eat quinoa two-three times a week. A little sprinkle of olive oil, salt & pepper, and it makes a great base to seasonal roasted / sautéed veggies. Add diced avocado, your favorite lean protein and you have a quick super food dish.

quinoa_squash_avocado_salad — Quinoa Salad with roasted butternut squash, avocado, sautéed spinach and pecans

Fit tip: Make two batches, and portion one out by the cupful to keep in containers in the freezer. Brown rice, or quinoa reheats nicely in the microwave.

5. Don’t be hungry and in the grocery store at the same time.

Treat grocery shopping like a surgical operation: Have a plan (like your meal list from Tip 2). Get in and get out as efficiently as possible—which I know can be challenging if you have a little ones in tow.

Fit tip: Focus on the perimeter — the produce and meat sections. Don’t even go down the processed food aisles, so you won’t be tempted, and your child doesn’t throw a tantrum because you passed the Oreos. Alternatively, sign-up for a grocery delivery service like Peapod.

6. Keep workout gear in your face.

Have a resistance band, a dumbbell or two, and a mat in your home or office so you’re more tempted to use them. I have a foam roller and a kettlebell laying out in my home office, and use them frequently because I see them out.

Fit tip: Do “trigger training”: Leave the gear in various places throughout your house, and whenever you pass one of them, do a few reps. Use your infant as a weight (see our Top Exercises for Babywearing Moms). Over the course of the day and week, all the reps will add up quickly without eating up too much time and you’ll feel motivated knowing you got something in.

7. Designate a bag for workout gear & leave your workout clothes out the night before.

Your workout bag should include everything you need for your workout—sneakers, water bottle, mat, headphones, towel, hairbands, etc. It makes it easier to get up for an early morning workout, or hit the gym at the end of the day when everything is prepped and ready to go.

Fit tip: Keep your workout bag by the door and grab it on the way out. Having your workout clothes out the night before will guarantee you have all the articles you need to complete your workout. If I neglect to do this, I often find myself fumbling around in the dark to find my gear. Not fun.

8. Schedule workouts like you schedule meetings.

Put them on your calendar and treat them like any other appointment.

Fit tip: Put workouts on your family calendar. It took my husband and I over two years after the boys were born to create a regular workout schedule for the two of us. We split the early weekday mornings between us, and negotiate when necessary to protect our precious workout time.

9. Move social gatherings to parks and gyms.

It doesn’t always have to be a bar or restaurant. Make your next date outside (power walk) or try out a new fitness boutique together (wall climbing, ariel yoga, pilates, etc).

Fit tip: This goes for professional networking, too. Instead of sitting down at a coffee shop, get coffee to go and have a walking meeting.

10. Turn family and friends into coaches.

To create a supportive environment, be explicit with loved ones that you’re trying to eat better and get fit — and why. They don’t have to participate, but ask them to help and support your goals. (Read how one AMC mom changed her husband’s habits.)

Fit tip: Involve your family in goal-related activities, such as menu planning, meal prep, and rep counting. Lead by example, your kids will love to do squats and eat veggies just like mom and dad.

By changing your environment you’ll be able to optimize opportunities to eat healthier and lead a more active lifestyle—and ultimately transform your body—no willpower required. Choose 3-4 strategies above and start 2018 on a healthy note. Be the change. Be the best version of you.

Lots of people benefit from extra guidance and support when they’re looking to improve their food choices and physical activity — and get the body they desire most. If that’s you, let Active Moms’ Club provide you guidance and support. Join us for prenatal or postnatal workouts.

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Other related blog posts from Active Moms’ Club:

How Hormones Influence Our Bodies—The Secret to Our Mom’s Weight Loss Success

5 Reasons Why Women (Especially Moms) Should Lift Weights

I Followed a Nutrition Plan for 60-Days. Here’s What Happened

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I Followed A Nutrition Plan for 60-Days. Here’s A Follow-Up, One Year Later

April 17, 2018 By Cassandra

April 28 marks the one year anniversary of when I began my new nutrition habits—learning what ‘good nutrition’ really looks and feels like. (If you want a refresher to put this post in perspective, read this first: “I Followed A Nutrition Plan for 60-Days. Here’s What Happened“.) What I have since learned is that good nutrition isn’t about ‘following the rules”, or ‘being strict’, or the numbers. Good nutrition is about enabling a happier, healthier and fuller life.

As the seasons change, activity levels vary, and family and holiday celebrations take place, my awareness continues to grow. Here’s a recap of what I’ve learned, my newfound habits, and how I’ve been doing over the last 12 months:

1. Long-Term View—
Having experienced all four seasons with my new nutrition habits, I have come to realize that there is a natural ebb and flow with body weight and seasons—regardless of my best efforts to maintain energy balance. I’ve seen this cyclically happen in the past—Aug/Sept/Oct I’m at my peak athletic performance and lowest weight of the year. Enter winter, and energy balance becomes more challenging. My body wants to hold on to a few extra pounds and I get less daily movement during winter months. Of course there are numerous occasions to indulge with holiday celebrations and family birthdays. These events are a part of life, of living, but the difference now is that I know how to ‘right the course’. My general direction is forward and up, this cycling is just part of the process. I gain a bit more insight about myself from this cycling process. Sometimes we just need to ‘slip up’ to move forward.

2. Day To Day View—
I have established a keen awareness of my nutrition choices. Some days I feel in control, others I do not and want to eat anything in sight. On days I feel challenged I can (mostly) recognize the emotions or event that triggers why I feel out of control. I consciously choose to have an indulgence—or not. This is a major breakthrough as I have lived the majority of my life thoughtlessly eating. Because I can recognize my ‘slip-ups’ I now accept them without guilt. Food is food. Food does not make us a ‘good’ or ‘bad’ person.

3. Water, Veggies, Protein, Fats & Intolerances—
As a result of cleaning up my nutrition—drinking lots of water, eating more green vegetables than ever, consuming lean sources of protein at EVERY meal, and choosing healthy fats—my body works more efficiently and I can feel that in my workouts, and in daily life. Overall I have more energy, and my skin looks healthier. Eating clean brings more sensitivity to food intolerances. For me, most dairy products cause bloating and gas. (Yup, these digestive issues are usually food related). I have to make a conscious choice if certain foods are worth the uncomfortable side-effects. I do love my pizza, I don’t eat it as often as I used to!

4. Eating With Awareness—
I try my best to continue to eat each meal with attention and awareness; and practice intentional connection with my body—listening when its hungry, satisfied, or full. These have been the two most profound practices that I have learned over the last year. I had a tendency to overeat and suffer from the discomfort and guilt that came along with it. Not today.

5. Body Composition—
By eating more lean protein and increasing my weight training sessions over the last year, my lean muscle mass and strength have significantly increased. The tone of my muscles have increased, especially in my upper body. I continue to set new personal records with my strength gains, like completing SIX strict pull-ups in October! (However, with peaks comes valleys, today I more consistently hit FOUR consecutive pull-ups…on a really really good day, five reps!)

6. High-intensity Workouts & Breakthrough Moment—
High-intensity workouts and high-intensity cardio are essential to maintain my desired body fat percentage. This breakthrough surfaced two months ago when I injured my back and had to limit high-intensity and heavy weight workouts—that meant no running, stair climbing, no swinging or squatting heavy kettlebells. My nutrition and weight remained mostly stable with typical one-two pound fluctuations, but I watched my body fat percentage slowly creep up two to three percent. I’ve progressively incorporated 1-4 weekly high-intensity workouts back into my routine three weeks ago and already see a 1% decline in my body fat percentage. This is eye-opening, and verifies the importance of high-intensity workouts for maintenance and fat loss (not just weight loss) for me, AND clients!

7. Weight—
Over the last year, I have been able to maintain my new ‘comfort zone’ weight (126-127), which effortlessly slid down to 124-126 in my ‘peak’ athletic months! My old ‘comfort zone’ weight (131-132) is officially a thing of the past. I have only seen the scale go above 129 pounds a couple of times in 12 months (safe to say that was around Christmas time, and it was only temporary)! Good nutrition and smart workouts are here to stay!

8. Precision Nutrition Level One Certification—
My journey over the last year and my desire to help my clients be the very best version of themselves has inspired me to pursue Precision Nutrition Level One Certification— it’s is the world’s most respected nutrition education program. I’m eager to continue to expand my skill set, as it will give me the knowledge, systems, and tools to really understand how food influences a person’s health and fitness!

It’s incredible to see how much I’ve evolved physically and emotionally over the last year. This evolution also touches clients who have participated in AMC’s 60-Days of YOU! Fitness & Nutrition Program born in September 2017 after my personal nutrition breakthrough. This program has already supported 46 women whom have lost a collective 213 pounds, with most losing 0.5 to 3.0 inches in their hips & waists while participating in AMC’s Fit & Fab training sessions and following 60-Days of YOU! nutrition program. Additionally, these moms have new-found energy, and fulfilling new self-care habits while maintaining a healthier weight.

60-DAYS OF YOU! PROGRAM

AMC’s Summertime 60-Days of YOU! Fitness & Nutrition program— begins April 21 through June 19— eight weeks of fitness and nutrition guidance that will take the guesswork out of slimming down, getting fit and establishing a healthy relationship with food and exercise. There is still time to join us! Together, Coach Cassandra and Coach Katie will help you create a map for your new healthy habits and create a strategy to make them stick!

Join us and make the commitment to honor yourself for the next 60-days.
We have a few spots left! To lean more & to register.

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See Other Related Posts on Active Moms’ Club Blog:

I Followed A Nutrition Plan for 60-Days. Here’s What Happened

5 Reasons Why Women (Especially Moms) Should Lift Weights

How Hormones Influence Our Bodies—The Secret To Our Moms’ Weight Loss Success

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Mom of the Month—How She Lost 11 Pounds

April 4, 2018 By Cassandra

Helping moms feel confident and empowering them to take charge of their health and wellbeing is one of my greatest joys and greatest reason Active Moms’ Club was born 10 years ago. Last August I had the pleasure of meeting Caitlyn, a first time mom and new resident of Chicago.

I started coming to Active Moms’ Club when a good friend of mine—who was also pregnant—mentioned that she found an awesome postnatal fitness program for moms and their baby. I hadn’t heard of AMC, but with a little research, it seemed like a perfect fit to ease back into a fitness routine post-baby. My friend and I both signed up for AMC’s Postnatal Recovery class.

After the birth of my daughter I felt extremely out of shape cardio-wise and was experiencing some hip problems. I was very nervous to start exercising again and didn’t know where to begin. I was excited about the prospect of a specific program with a trainer (Cassandra) familiar with postnatal issues and other new moms. It was a great ‘mom-bonding’ opportunity and I was most excited that we could bring our babies to class. My fears about exercising again were quickly put to rest. I felt like the program was an effective, gradual, weekly build-up to a much stronger, happier me by the end of six weeks!”

At the end of the Postnatal Recovery class, mom’s ‘graduate’ and some choose to continue on with AMC with our Fit & Fab Small Group Training sessions. In this program, the intensity increases, and mom’s continue to build and explore their strength. Caitlyn’s and her friend both decided to join Fit & Fab and Caitlyn enrolled into Fit & Fab’s 60-Days of YOU! Fitness and Nutrition program this past January.

I was hesitant to do the 60 days of you program because it seemed like a bigger commitment than I was ready for. At the same time, I was stuck in this rut of poor diet choices and decided that I needed to do something big or I would never make the changes I needed to get healthier.

The program was indeed a big change and a big commitment but I found it straight forward to follow the nutrition guidelines we were given. I thought I would always be starving, but it was the exact opposite. I was always contently full after each meal. I was also surprised at how much I didn’t really miss daily bread or cheese. Of course there were days when I missed my personal favorite recipes but when I chose to go off plan, I knew that was okay. I would just hop back on at the next meal. The nutrition program is not all or nothing. I feel like if you followed this plan 50% of the time you would probably still see and feel big changes—that’s how much of a difference 60-Days of YOU made! I also enjoyed that there was fitness and nutrition “challenges” within the challenge every week to keep things interesting.”

Caitlyn lost 11 POUNDS during the 60-day program!

I was surprised by how quickly I saw changes during 60-Days of YOU! From the very beginning my energy level dramatically increased. I’ve always struggled with digestive issues and since starting the program I’ve experienced almost none of these issues. I feel so much stronger and more confident! I’m starting to fit into clothes I haven’t worn in over a year and I can actually make it up my three flights of stairs without getting super winded! Even though I knew my body was changing, I was in denial. The real moment of realization came when I saw my before and after pictures—there is a night and day difference to my shape! You don’t realize how good your body can feel until you start treating it right and then realize what you’ve been missing!”

Caitlyn lost 1 inch in her hips, almost and inch on her waist, and 1.75 inches around her thighs! Our abdomen and hips in particular, show if an individual is estrogen-dominant. Estrogen dominance leads to weight and/or fat gain, thyroid dysfunction, mood swings, sluggish metabolism, fatigue, trouble sleeping/insomnia and many other symptoms…(sound familiar to you?). As moms, we have raging hormones! We are learning how to rebalance our hormonal environment through nutrition—and AMC’s high-intensity strength training workouts work in sync to increase growth hormones and burn fat.

What I love most about the Fit & Fab workouts is the camaraderie! Personally I feel more challenged in a group setting. The workouts are always hard— in a good way, and change often so you’re never bored! I love using kettlebells! I had no experience with them prior to working out with Cassandra. They are so versatile and I always feel like I got a great workout after a session.

What makes me the most proud about my new found body-shape and strength is that I put in the hard work. I took time for myself, and I can see that it paid off! My body is changing and I’m an active part of that! Initially, I was feeling guilty about taking this time for myself to workout. I knew that it was important though to get strong, healthy, and happy for myself and my family. I know my 9-month old daughter is too young to know the difference, but I feel like I am a better role model to her now by making health important early on.

Even though 60 days of you is over, I will continue to do Fit & Fab sessions with AMC because I love the way they make me feel. I would highly recommend any of AMC’s programs!

Here’s a snap-shot of some other impressive results from 60-Days of YOU! Program:

Cumulatively, 21 women lost a total of 86 pounds
Every mom increased her overall strength and endurance, averaging 22% gains in their fitness assessments
Five women lost over 10 pounds each
One mom lost a whopping 14 pounds!
Seven out of 21 women were breastfeeding during this program, combined they lost 50 pounds

What are your personal fitness goals? Rather than wish for change, take action! No exercise experience is required to start our Fit & Fab strength training program. Likewise, AMC can take your fitness to a whole new level. Let the power of small group training move you! Join us for a one-time Fit & Fab test-drive for just $25. Experience a session for yourself and you too will be on your way to feeling more confident about what your post-baby body can do.

SUMMERTIME 60-Days of YOU! Program

Do your food choices and workout routine feel like a guessing game?
Do you vision a slimmer, healthier, fitter version of yourself this summer?
Are you ready for a life changing experience? —Yes.

Our Summertime edition of 60-Days of YOU! begins April 21 and runs through June 19 – eight weeks of fitness and nutrition guidance that will take the guesswork out of slimming down, getting fit and establishing a healthy relationship with food and exercise. Make the commitment to honor yourself. We promise this program will deliver a life changing experience for you. Establishing new food and exercise habits are an incredible gateway to accessing a sense of freedom in your life.

Registration opens on Friday, April 6th at 9am and is limited to the first 20 women. We also have a virtual program for moms who live outside of Chicago! To learn more…

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Read more related articles for Active Moms’ Club blog:

I Followed A Nutrition Plan for 60-Days. Here’s What Happened

How Hormones Influence Our Bodies—The Secret To Our Moms’ Weight Loss Success

Mom of the Month—How One Mom Took Control

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