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10 Ways to Transform Your Body Immediately

February 12, 2019 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 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.

  • 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, Amazon Fresh or Instacart.

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. Create your team—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 2019 on a healthy note. Be the change. Be the best version of you.

Lots of people benefit from extra guidance and support when they want to improve their fitness and nutrition —even coaches like me! Let Coach Cassandra and AMC help you be the version of yourself. You’re so worth it Mama! Come in for a small group training ‘test-drive’ session, Not in the Chicagoland area, no problem— grab a spot in our signature 90-Days of YOU! fitness and nutrition program.

~ . ~ . ~ . ~ . ~

Other related blog posts from Active Moms’ Club:

5 Reasons Why Women (Especially Moms) Should Lift Weights

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Filed Under: Family Health & Wellness, Fitness Tips, Nutrition, Weight Loss

What You Should Know About Postpartum Pain & Childbirth Injuries

January 20, 2019 By Cassandra

A new, nine-week postpartum client expressed to me that she feels heaviness in her pelvis. She already had her six week follow-up visit—receiving permission to resume all regular activities and exercise—and her obstetrician said her discomfort was ‘normal’ and to give her body time to heal. Sounds counterproductive right? She assumed this is typical postpartum discomfort, that’s what the doctor said…and it’s her first baby, she doesn’t know otherwise.

This heaviness is not normal nine weeks postpartum, but rather a side effect of childbirth that needs to be addressed.

PelvicFloorEvaluation

Cosmopolitan magazine published a honest and insightful article, “Millions of Women are Injured During Childbirth. Why Aren’t Doctors Diagnosing Them?” Yes, the headline is a little dramatic but it got our attention. Postpartum recovery is a real thing, please don’t take it lightly. This article does a great job bringing awareness to topics many woman don’t want to talk about, but we have to talk about them and seek help, or we’ll continue to suffer in silence.

Childbirth_Injury Stats2

Childbirth injuries and postpartum pain are common but they should NOT be the new normal. Urinary incontinence, pain during intercourse, back pain, tailbone pain, pelvic pain, feeling heaviness in pelvis, prolapse bladder, muscle tears, soft tissue tears, numbness, cesarean scar discomfort/numbness, hairline fractures in pubic bone, or excessively tight muscles in hip capsules are examples of  common childbirth injuries or postpartum pain. These issues may potentially go undiagnosed and/or untreated after childbirth, especially since they could surface AFTER your six week checkup.

PelvicDiagram_Stats

“Last August, researchers from the University of Michigan likened childbirth to running a marathon — only before a marathon, you train. The researches gave 68 women MRIs seven weeks after birth. The MRIs showed that 29 percent of them had evidence of fractures they never even knew they had in their pubic bones, while 41 percent had undiagnosed tears in their pelvic floor muscles, which wrap around the vagina and anus. Childbirth is a well-studied traumatic experience for women’s bodies, yet modern medicine still leaves far too many mothers debilitated.”

How To Prepare for Childbirth, Recovery & Beyond?

  1. Expecting moms, if you are experiencing a healthy pregnancy it’s extremely beneficial to have a prenatal fitness program that focuses on strength training to prepare your body for labor and delivery. A marathon training program is 16-20 weeks long, it’s never too late to begin training for birth.
  2. Once your baby is born, seek a script and recommendation for a Women’s Health Specialist. (A WHS is a physical therapist who specializes in pelvic pain/dysfunction, a regular physical therapist may not have the experience or knowledge to treat such issues). In other countries, going to physical therapy is standard practice after delivering a baby, vaginally or via surgery. If you’re in Chicago, check out AMC’s trusted and recommended Women’s Health Specialist here – they’re the best of the best.
  3. Even if you received the green light to return to exercise, and stayed active through your entire pregnancy, seek out a postnatal recovery exercise program in your area, like AMC’s From the Core: Postnatal Recovery class.  Your body just went through a traumatic event, muscles are stretched and weakened; it’s imperative to restore and rebuild core muscle strength before returning to your regular pre-pregnancy exercise routine. “Returning to exercise” is relative post-baby. Running and lifting heavy weights should be avoided (for a few months) and added gradually AFTER rebuilding core strength and addressing any postpartum issues.
  4. If you have older children and still experiencing any of the childbirth injuries mentioned above, seek help. A knowledgeable Women’s Health therapist can diagnose and help treat your issues. When in doubt, seek a second or third opinion. Knowledge is power; empower yourself.

~ ~ ~ ~ ~

Other related articles from Active Moms’ Club blog:

Prenatal Exercise: Why It’s Important & How To Get Started

Diastasis Recti: From How to Assess to Safe Exercises to Heal – A Few of My Favorite FAQs

Your Body After Baby & Exercise

New Mamas Wrist Pain

K is for Kegel

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Filed Under: Postnatal, Prenatal, Womens Health

Warning: Motivation inside. One Mama’s Self-Care Story

January 2, 2019 By Cassandra

This blog post is longer than I normally write, but I’m sharing intimate details that I know you will relate to. So please take a deep breath, grab some water and spend a few minutes connecting with this story.

A client of mine who I’ll call Amanda (because that’s really her name and she gave me permission!), is a kind-hearted, dedicated, lovable, successful, 40-year old mama of two…

As a new mom 3.5 years ago she felt conflicted and overwhelmed. She was very emotional about her body after having kids. She was happy to have two little blessings but disappointed, critical of herself and overwhelmed with the amount of work ahead to get back to where she wanted to be.

She struggled for years with extra baby weight and how to make her self-care a priority. 

Amanda works full-time and is on the road 4-5 days a week, every week, with regular late nights to meet client deadlines.

She knows what good nutrition looks like, but finds it challenging to make good choices on the road and at home given her demanding career in client service.

She suffered from a significant abdominal wall separation with her first child, which made her look six months pregnant a year after giving birth.

Amanda once loved exercise, finishing 5 marathons (pre-kids), but since found it challenging to balance family and exercise and mostly worried about doing the ‘right exercises’ for her postpartum body.

Sound familiar?

Amanda initially reached out to me, from a friend’s referral, about postnatal fitness classes during her third trimester with her second child. She was eager to find support. She knew she needed to make a plan to mend her body and make changes in her nutrition habits after her daughter arrived. 

I was impressed Amanda was reaching out to set up a fitness and nutrition plan while she was still pregnant.

For two years, Amanda endured the side effects of her first pregnancy—weak core muscles, lower back pain, feeling tired and achy, and unhappy with her body. 

Amanda was active during her first pregnancy and returned to yoga in between and did not exercise during her second pregnancy due to demands at work…and just not knowing what exercises she should do. 

When I finally met Amanda in AMC’s Postnatal Recovery class, her daughter was just six weeks old. She made a plan and was sticking to it. AMC’s class proved to be the catalyst she needed to take charge of her self-care, get back in shape, safely strengthen her core—along with help of a Women’s Health Specialist—and have the support of other new moms in class. 

As soon as Amanda completed her Postnatal Recovery course, she registered for AMC’s 60-Days of YOU! Fitness & Nutrition program. Here she made nutrition and self-care a priority, and with the combination of exercise, lost 11 pounds in 60 days.

“Initially I found it very challenging because I felt selfish. I knew I had to make my self-care a priority and make major changes to get where I wanted to be. I am blessed with an amazing husband who is very supportive.

AMC’s programs have definitely been worth it. There will always be competing priorities between family, work, and self-care and there are often times when those other priorities win. Because of the knowledge and tools I have gained over the last year, I have a solid foundation established with my nutrition and fitness to prevail during those times. Fitness and exercise is important, but nutrition and meal planning is critical.”

Amanda’s commitment to strengthen her abs and lose weight has been unwavering for the last 14 months—so far she has lost 33 pounds since joining AMC! She feels rejuvenated and looks fabulous! Amanda no longer feels guilty for leaving her two kids to attend fitness classes because the energy and strength she gains from training fills her up. By making herself a priority, she is 10x the mom than her previous fatigued, frustrated self. 

“I no longer feel overwhelmed with healthy eating requirements and workout goals on the road for both work and personal travel with family. I have learned know how to manage healthy eating and exercise on the road when there is a big client or family dinner, or when there is no gym, workout classes, or a personal trainer available.

I am proud of how far I have come. I still have work to do to get where I want to be and that’s great — I like the challenge. I feel great now and have the tools I need to get me where I want to be. It’s a big change from 14 months ago when I first started AMC’s Small Group Training and the first 60-Days of YOU! program. Meeting Coach Cassandra and committing to AMC’s fitness and nutrition programs has changed my life.”

Everything Amanda IS DOING for her self-care and wellness—dedication, planning, consistency, mindset, positive affirmations—are the things that bring success in every area of our lives…particularly getting fit and losing weight. 

What if I could teach you the skills you need to get in shape, and you applied the very same levels of determination and hard work to your goals?

I guarantee you’d have more energy, feel centered, empowered, and at peace with your body.

The first step is to embrace the mindset like Amanda did:

“The time is now, and nothing is going to stop me.”

The next step is to sign up for my FREE online event, January 7—11: Mama’s 5-Day Self-Care Reboot.

If you are feeling exhausted, overwhelmed, or frustrated about getting in shape after having kids and you’d like to take simple-yet-powerful baby steps toward getting off the exhaustion roller coaster, so you can FINALLY get lasting results—this is for you.

During the 5-day online event, you’ll discover: 

  • How to set your self-care goals and why they really matter so you’re set up for success from the get-go (you’re going to LOVE how simple this is and how easy it is to incorporate it into your daily routine!).
  • The best way to utilize your time so that you’re focused and efficient when tackling your to-do tasks (and therefore, stop feeling overwhelmed that there is not enough time in the day).
  • How to put your A-team in place so you can set yourself as a priority without battling guilt (having help doesn’t mean you’re any less of a mom!).
  • How positive affirmations and self-talk can set you up for long-term happiness. 
  • Baby steps you can take to stay motivated as you get in shape and stay healthy, naturally and easily. 
  • And more

So, if you’re ready to dive into 2019 and give yourself a starting point for your own successful self-care—and lead your family by example—then join me starting January 7.

I know, from experience, that caring for your family AND yourself requires hard work.

I also know, from experience, that you CAN do it…when you have the support, mindset, tools, and determination to get it done.

Join my FREE Mama’s 5-Day Self-Care Reboot starting January 7.

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Filed Under: Weight Loss

My Top 5 Highlights 2018

December 17, 2018 By Cassandra

Like many of you, I’ve been reflecting on 2018. I’ve been very fortunate. My year was filled with good health for myself and my family. Professionally, my business as a personal trainer—and now nutrition coach—is thriving and it enables me to have a desirable balance of work and family time. I am truly grateful for all that I have, and all the people who surround me and build me up.

Here are my top 5 highlights of 2018

1. My proudest professional accomplishment was acquiring my Precision Nutrition Level 1 Certification, the industry’s top education program. After months of reading, writing and testing, I completed this comprehensive course in August. 

Precision-Nutrition-Certified

2. Active Moms’ Club continues to thrive! 2018 wraps its tenth year of operation—10 YEARS! Woot Woot! It was a record-breaking year with over 100 unique new moms participating in our Postnatal Recovery class. And in the Fall, AMC launched a brand new fitness and nutrition program, 90-Days of YOU! It’s been wildly successful. It’s what our mamas wanted and needed; a comprehensive nutrition program so AMC moms can truly lead their family by example— through fitness AND nutrition.

3. In 2018, I did something I’ve never done before—work with a business coach. Profound. It’s been educational on many levels. And with the help of my coach, I’ll debut AMC’s first FREE online event in January, Mama’s 5-Day Selfcare Reboot. It’ll definitely be a test of my online presence; I’ll be sharing the course LIVE inside of AMC’s Facebook forum. (It could be a record breaking week…I may take a shower five days in a row!) Tune in, I’d LOVE your support! 

Mamas-5day-selfcare-reboot

4. My greatest fitness accomplishment in 2018 was staying injury free! If you know me, you know that is quite an accomplishment! 2017 was all about the pull-up (still maintaining 2-4 strict pull-ups on any given day), but this year was all about the BUTT—literally. My training has been focused on lower body strength, and it’s working! I’ve hit a max deadlift of 160 pounds with the trap bar; any heavier and my body starts to disagree. That’s the beauty of getting older and wiser, I have nothing to prove so I have learned to respect my limits.


5. My proudest mom moment —my twin boys entering second grade in September. They are becoming better readers, writers, problem solvers, and continue to grow individually. H loves all things fury and cute, and W loves any sport with a ball. They’ve had remarkable intellectual and developmental growth in their seventh year of life. My boys and my husband are the sunshine in my every day.

I look forward to 2019’s journey and all that it will bring to my family and I. Share one of your highlights of 2018 on AMC’s Facebook wall! I’d especially love to hear from any one of the hundreds of mamas who has come through AMC’s doors over the last decade.

If you’re not already, follow me on AMC’s Facebook and Instagram accounts. I have lots of prenatal and postnatal fitness tips, nutrition tips, and personal moments to share with you in 2019.

~ . ~ . ~ . ~ . ~

Read more related articles from Active Moms’ Club blog:

25 Random Facts About Me

Behaviors vs Outcomes: How to Make Living Healthy Happen

4 Tips to Jumpstart Your Workout RoutineFacebooktwittergoogle_pluspinterestmail

Filed Under: Favorite Things, Mom Moments

My Favorite 10-Minute Workout to Torch Body Fat

November 26, 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):
  1. SQUATS (optional, hold a 5-15 pound weight) or SWINGS (if you have Kettlebells)
  2. PUSH-UPS (modified from knees, or from toes)
  3. LUNGES (any variety: side, back, front, or curtsy lunges)
  4. PLANK (any variety: forearm, high hand plank, or side plank)
  5. 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.

~ . ~ . ~ . ~ . ~

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

 

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Filed Under: Favorite Things, Fitness Tips

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Upcoming Classes & Events

2019 Schedule Announced!
From the Core: Postnatal Recovery
5 Spots Left!
Feb 26 — Mar 28, 2019
Tue & Thu | 11am-12pm
1750 N Kingsbury Avenue–2nd floor
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Fit & Fab Small Group Postnatal Training
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Saturdays: 7:30am & 8:30am
1750 N. Kingsbury Street | 2nd Level
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Prenatal Fitness Fundamentals Class
A 101 Guide on How to Stay Fit & Strong
During Pregnancy
Saturday, March 16 | 8:30am-9:30am
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Small Group Prenatal Fitness
Open Enrollment
Accepting New Clients (Feb/Mar)
* * NEW Morning Sessions Added * *
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Mon & Wed 6:30pm | Sat 8:30am
1750 N. Kingsbury Street | 2nd Level
*First Time Test-Drive, just $25*
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AMC’s Signature 90-Days of YOU!
Fitness & Nutrition Program
Returns Spring / Summer 2019
Guiding moms to be stronger, healthier and more confident by establishing long-term fitness & nutrition habits, one baby step at a time.
To Learn More

 

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