5 Exercises I NEVER do

... or have my clients do, as a mom and personal trainer.

Normally I would say all movement is good movement, but if you're a mom, you don't have time to waste when exercising. Here are the top things I don't do, don't recommend my clients do, and what I recommend instead.

1. Long, Complex Cardio Routines:

• Why it's a waste: They obviously take way more time than you have and can just tire you out. 

• Better alternatives: Short bursts of high-intensity interval training (HIIT) or brisk walks with the stroller are effective and time-efficient.

2. Spot Reduction exercises 

• Why it's a waste: THEY. DON’T. WORK. Spot reduction is a myth; you can't target fat loss in specific areas through isolated exercises.

• Better alternatives: Bodyweight exercises like squats, lunges, push-ups, or planks target lots of areas at once = more efficient. 

3. Overly Complex or Trendy Exercises

• Why It's a Waste: Exercises that require intricate equipment or techniques can be time-consuming to learn and perform and you probably don't have access to them. 

• Better Alternative: Stick to simple, effective exercises you can do without any equipment like planks, push-ups, and kettlebell swings, which can be done anywhere and provide great strength and conditioning benefit

4. Single Muscle Group Exercises

• Why It's a Waste: They aren’t really functional, do you ever just do bicep curls in your real life? Nope, but you do carry lots of groceries or squat while holding your kid. 

• Better Alternative: Choose exercises like squats to overhead press, lunges with twists, things that you will actually do in real life. 

5. Ab Crunches 

• Why it's a waste: Crunches are one of the worst exercises for core strength. After having a baby, you need to be doing more engaging and functional things.

• Better alternatives: Exercises like planks, bird-dogs, or dead bugs are more effective at strengthening your core without putting stress on your spine.

Your time is precious, so do yourself a favor and skip these ones.  

Quick, efficient workouts are what my clients stick to and what actually get results. 

If you’re looking for more guidance, schedule a discovery call, my coaching programs offer custom workout plans- sign up here.

Just Say No - Set Those Boundaries

Let's talk about something real: feeling like a superhero mom is awesome, but running on fumes isn't. I know your pile of laundry is adding up, you're trying to meal prep for everyone, shuttling between daycare, errands, work, and maybe getting in some YOU time, saying yes to everything seems like it's the only option sometimes.

But as I'm sure you've discovered since having kids, you are not a bottomless well of energy and time. Saying "no" isn't selfish, it's essential to avoid burnout and become the best version of yourself for your family (and sanity!).

Why do we feel uncomfortable saying no? There is a unique pressure on girls to be agreeable, and helpful and put other's needs above their own. This leads to girls who grow up to be afraid of being 'selfish' or 'difficult' when they say no. Add to this that society portrays motherhood as this constant selfless act of giving, making every meal from scratch, coming up with sensory and educational activities, keeping their home looking like it's 'Pinterest' ready all the time.

It's just a bit much no?

Why Saying "No" is Your Superpower:

• Reduces Stress:  Feeling overwhelmed by a packed schedule? A well-placed "no" can create space for what truly matters.

• Boosts Energy:  Constant "yeses" drain your energy reserves. Saying no allows you to recharge and be more present in the moments that count.

• Sets Boundaries:  It teaches your kids, family, and friends that your time is valuable and how to set their own healthy boundaries.

• Prioritizes Self-Care:  Saying no to extra commitments lets you focus on your well-being, whether it's a long bath, a workout, or simply some quiet time with a good book.

How to Say "No" Like a Boss (Without Feeling Guilty):

• Be Clear and Direct:  A simple "no, thank you" is perfectly acceptable. No need for elaborate explanations.

• Offer Alternatives:  Can't commit to a whole playdate? Suggest a shorter coffee date.

• Practice Saying No:  Start small and practice saying no in low-pressure situations.

• Prioritize Your Needs:  If you're exhausted, say no to that extra social event. Your well-being matters most.

• Set Boundaries with Grace:  "I'd love to help, but I'm already committed to..." is a kind way to decline.

• Recognize Your Value:  Recognize that your time and energy are valuable and deserve respect.
  

• Challenge the "Mommy Myth":   Recognize that motherhood is not about constant sacrifice. Prioritizing your well-being benefits everyone.

Remember:

• No is a complete sentence.

• You don't owe anyone an explanation.

• It's okay to disappoint people sometimes.

• Saying no allows you to say yes to the things that truly matter.

Bonus Tip: Empower your kids to say "no" too! Teach them the importance of setting boundaries and respecting their own needs.

Should You Try Intermittent Fasting?

One of the things I get asked about the most is intermittent fasting. It's become a pretty popular approach for people who want to lose weight or improve their health. A lot of my clients have tried this before working with me, and none of them have seen significant success or stuck with it. Why is that?

Here is why I don't recommend IF for my clients, and what I recommend instead.

First things first, intermittent fasting (IF) typically involves restricting your eating window to a certain number of hours each day. Sounds simple, right? Wrong. Here's the science, mama: our bodies crave energy. We're constantly on the go, fueling little monsters, wrestling toddlers, and keeping the house from becoming a disaster zone. Skipping meals can leave you feeling hangry, struggling with brain-fog, and running on fumes, and that's exactly what I hear from moms who have tried it. Not exactly how we want to conquer motherhood, right?

But it goes deeper than just feeling grumpy.

1. Hormonal Imbalance: Women are more sensitive to changes in calorie intake and fasting, which can disrupt hormonal balance. Research indicates that intermittent fasting may lead to irregular menstrual cycles. No thanks, if you're navigating postpartum hormone fluctuations, don't add this to the mix.

2. Increased Stress: Navigating motherhood is already stressful, and intermittent fasting can add stress responses in the body for women, including increased cortisol levels. When the body is in 'fight or flight' mode non-stop and then we add something like IF, it just exacerbates things, hindering our ability to feel more energized and our best self.

3. Energy Levels and Cognitive Function: Studies suggest that intermittent fasting might impair cognitive function and reduce energy levels in women more than in men. This could affect productivity, concentration, and overall well-being - does that sound like something you want on top of trying to think of what to make for dinner and remember where your kid left their ballet shoes?

4. Metabolic Adaptation: Women's bodies may adapt differently to intermittent fasting compared to men, potentially leading to metabolic slowdown or other metabolic disturbances. This could hinder weight loss efforts or even lead to weight gain in some cases.
   

It's not really sustainable long-term from what I've seen in practice. Another problem?, if your goals are to increase muscle (they should be!) and to stabilize your metabolism, skipping breakfast or delaying it, which most people who do IF typically do, works against you. During the night we go into a fasted state, and our first meal of the day breaks that fast and stimulates our metabolism again. Starting your day first thing with protein supports muscle recovery and growth and weight management.

Here's what I recommend instead: focusing on nourishing your body, not depriving it. Think regular meals and snacks packed with protein (keeps you feeling fuller longer!), healthy fats (hello, sustained energy!), and whole grains (fiber for the win!). All of my clients who have started prioritizing this instead have seen more energy throughout the day, less hunger and less brain fog.

The bottom line? Trendy diets can be a recipe for stress and yo-yo dieting down the line. Instead, let's focus on making small, sustainable changes for long-term health. Maybe it's swapping that third cup of coffee for water or fitting in a quick 10-minute walk during nap time. These tiny wins add up, mama, and before you know it, you'll be feeling like your most radiant, energized self again.

So ditch the intermittent fasting for now, mamas. You've got enough challenges to tackle. Let's focus on fueling our bodies for the amazing things we do every single day.

If you want even more guidance, check out my group & one-on-one coaching options, let's navigate this journey together!