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Come sleep deprived, come even if it took you an extra 30 minutes to get out of the house because of a blowout or missing shoe; come with no makeup on, come with spit up on your shirt, come with a baby who has acid reflux, come with five-day-old-unwashed-hair, come in non-branded “normal” workout wear, come if you breastfeed, come if you use formula; just C O M E, Mama. You’re welcome here, just as you are. ・・・ 📸 @fit4mommoco via @pagesofgray #strengthinmotherhood #themotherhoodisreal

Our next 8- week Body Back session is now open for enrollment! It starts the week of Septmeber 24th and we would LOVE to have you! There are three classes to choose from: Mon/Wed 5:15am Mon/Wed 8:00pm Tues/Thurs 8:00pm Which one works best for YOU?

Let’s talk muscle soreness after your FIT4MOM workout 💪🏻💪🏼💪🏽 💪🏾💪🏿 Who needs ibuprofen/NSAIDS when you can get some natural support and healing from real, whole foods ?? Repost @chris.rocchio_fit 👇🏼 Here are some foods that can aid in that recovery process: 1️⃣Cruciferous Veggies: Improve metabolism & help body eliminate estrogen. Can lower cortisol (stress) levels. Support thyroid function. Raw materials for neurotransmitters (mood, focus, drive). 2️⃣Tart Cherries: Reduce DOMS (Delayed Onset Muscle Soreness) & help recuperate strength quicker. Contain nutrients that accelerate the elimination of waste products produced during training. Also raise sleep hormone, melatonin. 3️⃣High GIycemic Starches: Great for post workout to replenish glycogen (energy source for muscles). Antioxidants for tissue repair & recovery. Increase insulin - antioxidant effect on muscle by suppressing inflammatory by-products from training. 4️⃣Fish: Omega-3 fatty acids (DHA & EPA) are top notch when it comes to recovery - improve cellular signaling. Anti-inflammatory. Reduce DOMS. 5️⃣Fermented Foods: Boost immunity & aid digestion, which is key for efficient recovery —> need nutrients for tissue repair, metabolism of waste by-products, reducing inflammation & oxidative stress, & neurotransmitter production. Brazil nuts - raise testosterone, contain selenium, magnesium, & zinc (great for recovery). 6️⃣Nuts: Eating a variety of healthy fats has protective effect. Bone repair is improved when omega-3s and omega-6s are balanced. Antioxidants. Reduce oxidative stress = quicker recovery. Variety is key.

Whether you're preparing for an upcoming race or simply enjoy running with other like-minded mamas, Run Club is for you. A program for all levels, Run Club allows you to run, improve your health and fitness, and connect with other moms through two styles of class: Run Clinics, which are designed to correct running form and increase speed and agility, and Run Days, designed to increase endurance. No running experience required! Come join us! Our next session starts the week of August 18th! Comment below for more details!

"The nurse at my son's birth was astounded at my strength and the ease of my delivery. I credited it to FIT4BABY. These classes allowed me to feel great at every stage of the pregnancy. And I will bounce back so much faster because I'm already strong." Shannon B. #FIT4BABY® is designed specifically for moms-to-be. All exercises are carefully selected to prepare your body for the many changes you will experience during pregnancy. You can begin FIT4BABY at any point during pregnancy as the workouts are scientifically-based, purposeful and designed to accommodate your changing body. The 60-minute workout includes cardio, strength, balance, and flexibility training and ends with a relaxing meditation; everything you need during this precious time! Our Fit4Baby classes are every Monday and Wednesday at 6pm, and we would love to have you join us!

What is Run Club? It's a program for all levels and allows you to run, improve your health and fitness, and connect with other moms through two styles of class: Run Clinics which are designed to correct running form and increase speed and agility, and Run Days designed to increase endurance. No running experience required! Our next eight-week session starts August 18th and we would LOVE to have you there!

August is here, which means it's time to start thinking about sending our littles back to school, gearing up for a new school year if we're a teacher, or getting back into the hustle and bustle + routine of drop-offs and pick-ups while balancing SAHM mom life or while working full or part time. How do you stay organized during the school year? Share your tips with other mamas below in the comments!

Have you signed up for Run Club yet?! There are TWO free preview classes to come and see what they’re about! Check out our Facebook page for links on how to sign up for one of the FREE preview classes! Saturday, Aug 11th at 8:30am Wednesday, Aug 15th at 6:00pm

RUN CLUB! It's coming and we can't wait to get our second eight-week session kicked off, starting August 18th! There will be two sessions to choose from- Saturday's at 8:30am and Wednesday's at 6pm. Comment below and we can get you signed up and answer any questions you have!

Whether you're preparing for an upcoming race or simply enjoy running with other like-minded mamas, Run Club is for you. A program for all levels, Run Club allows you to run, improve your health and fitness, and connect with other moms through two styles of class: Run Clinics, which are designed to correct running form and increase speed and agility, and Run Days, designed to increase endurance. No running experience required! Come join us! Comment below fore more details on our next eight-week session!

During pregnancy, it's no secret a woman's body changes in SO many ways; some are glamorous, like supermodel hair growth, glowing skin, and thick, strong fingernails, to name a few. And some changes, are less than glamorous, like heartburn, stretch marks, weight-changes, and fluctuating hormones creating up and down mood swings. While we grow and carry sweet babe(s), experiencing all of those changes (and more), most women can't help but fear childbirth in one way or another, and what it will do to our bodies, specifically, our pelvic floor. Learn the importance of focusing on your #pelvicfloor during #pregnancy on our blog! http://blog.fit4mom.com/strengthening-your-pelvic-floor-during-pregnancy)

Today we're featuring Shannon and her inspiring transformation. Shannon is a mama of two littles! She has worked so hard at several Body Back sessions and has been so proud to have fit back into pre-baby clothes! Not only that, she is stronger, toned, and has more endurance! We are so proud of her and so glad she's part of our #FIT4MOM fam! Leave her some love in the comments below. #strengthinmotherhood #transformationtuesday

What a beautiful evening we had on the roof of the @thekentuckycastle !! We did a full-body workout and then got to hang out, drink, and watch the sun set! What a great evening with some amazing ladies!

Our Body Back program is a time for women to have an hour just for them. To focus on more than their careers, their families, or their to-do lists. But to be supported and encouraged by other women who get it. We are all moms, trying to fit a workout in our schedules. So join us next session and see what it's all about! Comment below for more information!

Today at Stroller Strides, Tina incorporated a new children’s book ‘Mamas Workout Buddy’ illustrated by our very own Denise Woodward! The kiddos and mamas loved it!

Our next 8-week Body Back session starts the week of September 23rd! You will focus on your mind and body improving your overall health and well being. The experience includes two 60-minute high-intensity interval workouts (HIIT) per week designed to challenge, empower, and recharge you. Additionally, pre and post fitness assessments are completed allowing you to see your progress and celebrate your accomplishments. Nutrition guidance is provided to educate and guide you toward healthy eating habits. The program also includes supplemental online workouts, accountability, and support. This eight-week journey will reconnect you to your inner strength and encourage you to believe in personal transformation! Tag your workout buddy below and we will send you more info!

We fully support date nights and a reason to put on some hipster jeans, a white shirt your kids can't spill on, and lipstick. Buttttt, we also are big fans of Netflix and sweatpants....which would you chose?

Come sleep deprived, come even if it took you an extra 30 minutes to get out of the house because of a blowout or missing shoe; come with no makeup on, come with spit up on your shirt, come with a baby who has acid reflux, come with five-day-old-unwashed-hair, come in non-branded “normal” workout wear, come if you breastfeed, come if you use formula; just C O M E, Mama. You’re welcome here, just as you are. ・・・ 📸 @fit4mommoco via @pagesofgray #strengthinmotherhood #themotherhoodisreal

Our next 8- week Body Back session is now open for enrollment! It starts the week of Septmeber 24th and we would LOVE to have you! There are three classes to choose from: Mon/Wed 5:15am Mon/Wed 8:00pm Tues/Thurs 8:00pm Which one works best for YOU?

Let’s talk muscle soreness after your FIT4MOM workout 💪🏻💪🏼💪🏽 💪🏾💪🏿 Who needs ibuprofen/NSAIDS when you can get some natural support and healing from real, whole foods ?? Repost @chris.rocchio_fit 👇🏼 Here are some foods that can aid in that recovery process: 1️⃣Cruciferous Veggies: Improve metabolism & help body eliminate estrogen. Can lower cortisol (stress) levels. Support thyroid function. Raw materials for neurotransmitters (mood, focus, drive). 2️⃣Tart Cherries: Reduce DOMS (Delayed Onset Muscle Soreness) & help recuperate strength quicker. Contain nutrients that accelerate the elimination of waste products produced during training. Also raise sleep hormone, melatonin. 3️⃣High GIycemic Starches: Great for post workout to replenish glycogen (energy source for muscles). Antioxidants for tissue repair & recovery. Increase insulin - antioxidant effect on muscle by suppressing inflammatory by-products from training. 4️⃣Fish: Omega-3 fatty acids (DHA & EPA) are top notch when it comes to recovery - improve cellular signaling. Anti-inflammatory. Reduce DOMS. 5️⃣Fermented Foods: Boost immunity & aid digestion, which is key for efficient recovery —> need nutrients for tissue repair, metabolism of waste by-products, reducing inflammation & oxidative stress, & neurotransmitter production. Brazil nuts - raise testosterone, contain selenium, magnesium, & zinc (great for recovery). 6️⃣Nuts: Eating a variety of healthy fats has protective effect. Bone repair is improved when omega-3s and omega-6s are balanced. Antioxidants. Reduce oxidative stress = quicker recovery. Variety is key.

Navigating Our New Normal (As a Working Mom Returning from My Second Maternity Leave)

blog.fit4mom.com

“Oh, wow, 17 weeks off is a good amount of maternity leave,” they say. “It is,” I confirm, thinking to myself that 17 weeks goes by so quickly when you have a newborn and a toddler. But would any length of time ever really be enough?

"September 4. That date has been etched in my mind for well over a year, bringing with it a potpourri of emotions. 'When do you go back to work?' people ask me. 'September 4,' I reply, silently adding that it is the same day my newest baby girl starts daycare and my oldest daughter starts in her 2’s classroom...'Lots of change happening all at once,' I think to myself..." New blog post up on returning to work after maternity leave and one mom navigating her new normal ❤ https://bit.ly/2Q5bmSI

Stroller Strides at Pleasant Ridge Park (in the Hamburg area) happens every Tuesday and Thursday at 9:00am! We’d love for you to join us! #strollerstrides

How do you start YOUR Friday? We start with Stroller Strides! Some exercise, some songs, some mama time, and friends! What a great Friday morning! What are you up to this weekend?

What a fun morning with @onthemoveartstudio !! We had an amazing Stroller Strides workout followed by an art class just for us! • • @onthemoveartstudio is a van that brings art classes to low income neighborhoods. Check them out and donate! @ Fit4mom Lexington- Stroller Strides

Go Body Back mamas! 🤛🏻 we are half way through our journey and these mamas are crushing their goals! Keep up the good work!!

Congrats to our Mom of the Month for August, Amie! She is a wonderful mama to her little boy Leo and we are so excited to highlight her this month! Check out more about her on our blog!

Meet Mary- she is one of our FIT4MOM Lexington instructors and an important part of our team! Mary started her Fit4Mom journey in February 2012 in Honolulu, Hawaii when her son was 5 months old. She signed up to be a part of Stroller Strides before even attending her first class. Mary knew that it was exactly what she needed! She loved the program and organization so much, she decided to become an instructor in 2014! Mary wanted to help moms throughout their journey through motherhood because she knew how important it is for moms to stay active, connect with other moms, and be part of a village. Since May of 2014, Mary has been working in both the Stroller Strides program and now the Run Club which we launched in June. She is a huge asset to our team and we are so thankful for her!

Whether you're preparing for an upcoming race or simply enjoy running with other like-minded mamas, Run Club is for you. A program for all levels, Run Club allows you to run, improve your health and fitness, and connect with other moms through two styles of class: Run Clinics, which are designed to correct running form and increase speed and agility, and Run Days, designed to increase endurance. No running experience required! Come join us! Our next session starts the week of August 18th! Comment below for more details!

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