Prenatal and Postnatal Blog | Active Moms Club

Behaviors vs Outcomes: How to Make Living Healthy Happen

July 13, 2018 By Cassandra

Making change is a skill. A skill you can practice. And improve.

And if you want to make big changes, you have to take small, consistent daily actions.

In fact, your behaviors are the only things you can control.

Those are powerful words. Small. Consistent. DAILY actions. Your behaviors.

If you have a fitness goal to get stronger, or weight loss goal in mind— any goal for that matter, it’s your behaviors — small, consistent daily actions that what will lead you to your outcome.

Behaviors vs Outcomes

If you want to sell your house for a good price, you can renovate it and give it a fresh coat of paint. But you can’t control the real estate market.
If you want to have a picnic, you can pack a basket and blanket and plan your route to the park. But you can’t control the weather.
If you want to lose weight, you can eat well and stay active. But you can’t control your fat cells.

You can’t make your body lose 20 pounds on command any more than you can make your house worth a certain amount when you sell it.

In other words, you can’t control the outcome.

But you can control the behaviors that lead to the outcome you want.

Outcomes are WHAT you want. But outcomes don’t tell you what to do.

Behaviors are HOW you’ll get there. Behavior goals give you an action plan.

Set behavior goals

So instead of setting “outcome goals”, set “behavior goals”.

Here are a few examples showing the difference, just so you get the picture:

Outcome goals

Run a 5K race in 30 minutes
Lose 10 lb
Squat 80 lb

Behavior goals

Run for 20 minutes three times per week for the next month, gradually increasing the duration and speed
Practice eating slowly at every meal, and eat until 80% full
Show up and set your intentions every day
Start giving piggyback rides regularly, or use your kids as weights!

You get the idea. Notice how all of the behavior goals are a commitment to do a specific set of actions or tasks that lead to the outcome you want.

Also, notice that:

behavior goals are things you do consistently and regularly;
behavior goals are small, manageable tasks that are within your control; and
behavior goals are often things that you can do right now, today or in the near future.

Again: You can’t control the outcome.

But you can control the behaviors that, when done consistently, will move you in the right direction.

The 4 Circles

Here’s an exercise that will help you see how outcomes are connected to behaviors.

Take out a piece of paper and draw four circles. Label them:

Outcome: 6 months from now
This month
This week
Today

In the first circle, identify what you want as your health or fitness goal outcome to be in the next six months.

In “this month”, “this week”, and “today”, write what you will do to get to the “Outcome: End of six months”.

Notice how what you do right now — and in the near future — contributes to the outcome you seek.

Set yourself up for success

Be realistic with what you can do. For now, under-estimate your capacity.
Better to start small and succeed than go big and feel disappointed for “failing”.
Focus on doing one small, achievable behavior at a time. Then high-five yourself when it happens.

This article has been shared as part of my Precision Nutrition Coaching certification program.

Precision Nutrition is the world leader in nutrition education for professionals. I’m partnering with them to deliver a life-changing curriculum that AMC will roll-out in the Fall! The cool part, I’ll actually be leading the process as your coach—helping moms AND dads (yes, DADS too!) to get active and eat better, so that as a team, you both can lead your family by example.

I’m so excited to introduce this program! No diets. No meal plans. No juice cleanse. No gimmicks.

It’s a program that MOTIVATES you, INSPIRES you, and TEACHES you how to maintain a healthy weight FOREVER with behavioral change.

Are you as stoked as I am?

Stay tuned, details will be rolling out next month!

Navigating Pregnancy & Exercise

July 2, 2018 By Cassandra

A few clients recently shared me that they are expecting again. These clients are regulars in AMC’s Fit & Fab Small Group Postnatal training sessions. They have asked very common and important questions concerning their pregnancy and how it will effect their exercise routines. I want to share our dialogue with you:

Q: I’m about 6 weeks pregnant, so it’s very early. I have some questions as I re-think my exercise routine. When does it make sense to switch to AMC’s prenatal classes? I’m guessing part of this depends on how I’ve been feeling, which is pretty well for the most part. I find that I tire more easily and I’ve had some on-and-off nausea. I’m also not sure what is safe and recommended to do at this point – I didn’t really exercise when I was pregnant with my daughter, so this is new territory for me.

A: You could stay in the Fit & Fab program for as long as you feel comfortable. The most important element is that you continue to exercise. You’ve been doing AMC workouts for the last year—given you have a healthy pregnancy—realistically you could do the same workouts well into your 2nd trimester. It’s really what you feel comfortable doing. I can give you appropriate modifications for your body’s specific needs if you want to stay with postnatal training for the next couple of months.

For prenatal training, I have the women doing similar exercises as Fit & Fab as they are relatable for increasing overall strength, they just move through the exercises at a slower pace and don’t include plyometrics (double jump squats, jumping lunges, mountain climbers, etc). And of course there are more specific prenatal exercises that will enhance core strength, such as deep belly breaths, and more stabilization/balance exercises that are effective for each trimester.

You may find over the next few weeks that you will begin to feel your heart rate elevate quicker than usual, and that’s due to physiological changes in your body— such as increase in blood volume. It’s a normal side effect of early pregnancy, and obviously more pronounced/expected in 2nd and 3rd trimester when a bigger baby is taking up space inside your torso and compressing your organs.

“I’ve noticed that my heart rate elevates quicker already.”

Q: What are some warning signs that I should slow down?

A: Great question! With your doctor’s approval, you could continue all your regular workouts, including running, for as long as its comfortable for you.

Two signs to slow down your activity during pregnancy

The best way to monitor your intensity is with rate of perceived exertion (RPE) or the talk test. On a scale 1-10, your RPE could reach up to a 7-8 on the RPE scale. Or simply use the talk test to guide you. You should be able to speak a sentence while working out, and it would be okay if it were a labored sentence…you’re still talking.
If you start to feel dizzy or lightheaded. This may be due from low blood sugar levels, or you have quickly changed positions (such as going from a plank to standing up, or doing a walk-out plank where your head is physically lower than your heart). The best way to prevent lightheadedness is to eat a small snack 30-45 minutes before a workout—a banana, handful of raisins, piece of fruit would do the trick, ideally 100 calories or so. A snack will keep your sugars regulated—also be sure to stay hydrated before, during and after a workout.

Currently I have three pregnant women participating in AMC’s Small Group Postnatal training program. When they are ready (typically sometime in 2nd trimester), they will transition to our Small Group Prenatal training program. If you are experiencing a healthy pregnancy, your body and growing baby will continue to reap the benefits from your activity.

We now know through mounting research that exercise has many benefits for both mom and baby. ACOG recommends women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength conditioning exercises before, during, and after pregnancy. Regular physical activity during pregnancy improves or maintains physical fitness, helps with weight management, reduces the risk of gestational diabetes in obese women, and enhances psychologic well-being.

Let Active Moms’ Club help you prepare for childbirth. Visit our website to learn more and to register for our special Prenatal Fitness Fundamentals Class, or AMC’s ongoing Small Group Prenatal Fitness program.

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Read other related articles from Active Moms’ Club blog:

4 Myths About Prenatal Exercise

How to Prepare Your Body For Childbirth

How to Give Birth Like a Champ! One Mom’s Story

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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