MOMLife Fitness & Wellness

09/03/2021

Mamas! Grand.Opening is the 22nd! Who is coming with me? We will pray for a Chapin opening soon.

You know you live in SC when you step outside and think to yourself, “I’m loving this cooler weather”… and it’s 80 degrees out 😅

But seriously, fall is slowly rolling in and we’re here for it! Fun fact: grand opening is on the first day of fall, 9-22-21!
What better way to start your first official fall morning off than with a stroller strides workout in the fresh crisp fall air?! 🍁🍂🍂
Link in bio to RSVP for a FREE stroller strides class, & followed by fun entertainment for the kids!
We hope to see you there mama 💕

08/24/2021

Stroller views 🤣 Don't forget they are watching you! If your living a healthy lifestyle so will they! Photo courtesy of our stroller buddy Isaiah ❤

08/19/2021

Weather looks great next week 🌞...if anyone is interested we will meet between 7:45 and 8 AM for a 60 minute workout at Crooked Creek Park. I know it is early but its right after school drop off and ot gets hot fast! All you need to bring is water and a yoga mat. I have the rest.

Please message me by Tuesday if you plan to come. Look forward to meeting you!

Kiddos need entertainment while in the stroller, so don't forget those snacks and toys or tablets.

08/15/2021

Hi Mamas, my name is Cheryl by the way, not Ce (it's a long story. I will be testing out some of the parks in Chapin this week to see what locations offer the best options for working out. I am thinking I would like to offer small group fitness classes of 4-5 moms. It would be more of a personal training experience. If you are interested please message me. Dates and times may change weekly due to weather conditions and schedules but I know we can make it work if you are interested. The class would be about 60 minutes and includes strength, cardio, core, and stretching. Modifications for all levels of fitness, so even if you haven't worked out in a long time or have been sedentary for a while you will be able to participate, I PROMISE!🙂

08/12/2021

Making mistakes doesn’t make you a bad mom. You’re still a good mom.

Feeling frustrated with your child doesn’t mean you don’t love them. You’re still a good mom.

Needing a break from them makes you normal. You’re still a good mom.

You don’t have to “engage” and “enrich” your child All. The. Time. You’re still a good mom.

They can eat chicken nuggets and watch TV while you take a break. You’re still a good mom.

You can think “OMG, I can’t wait for bedtime!”, then be glad they are finally asleep. You’re still a good mom.

You can feel sad, anxious, angry and exhausted. You are still a good mom.

You can go to therapy and be overwhelmed by motherhood. You are still a good mom.

This list could go on...next time you find yourself thinking you’re not good enough or you’re a bad mom, ask yourself if you would tell your best friend that they “aren’t good enough” if they were in the same situation?

Oh, that’s right. You’d be kind, understanding and compassionate. Do that for yourself.

Sending love to all of us non-perfect mamas. ❤️ How can you be more kind to yourself today?

05/13/2021

Today - postpartum depression symptoms.

For many women the symptoms can be so easy to dismiss because being a brand new mom, you are often times unsure, you are experiencing severe lack of sleep and more often than not you have never had anyone talk to you about this.

Many women experience baby blues but baby blues usually self-resolves in 2-3 weeks. However, with postpartum depression it can happen anytime during the year. Especially when these symptoms start affecting with your daily life, for example lack of interest in favorite hobbies or constant crying (which can come out of nowhere) its important to consider getting help.

Furthermore, there is a fear that many moms have that if they talk about their symptoms they will have their babies taken away or their partners won't understand. A huge reason for that is the stigma around postpartum mental illness. There is an assumption that this is not common or there isn’t proper treatment. So many parents experience postpartum depression but just don't talk about it.

So this May

05/09/2021

MOMLife Fitness has moved to SC. I am slowly working on starting up again in Chapin area. Stay tuned! Classes will be free to start! This is a fitness class for moms with stroller aged babies in tow!

05/02/2021

TOMORROW marks the beginning of Maternal Mental Health Month!

This year our campaign revolves around making conversations about maternal mental health easier, inclusive and accessible.

was created with the purpose of having real and raw conversations about parents mental health.

Parenthood is messy, beautiful, scary, exhausting, and rewarding. This May join us in having richer conversations around being a parent and let's shed light on the challenges moms and families face as they navigate parenthood.

04/22/2021

People of every age, income level, race and culture can develop Perinatal Mood and Anxiety Disorders (PMADs) during pregnancy and within the first year after delivery.

This is why PSI has developed a tool that can help track your symptoms and discuss them with your healthcare provider.

*Please note that this is not a diagnostic tool and should not take place of an actual diagnosis by a licensed professional.*

Being your own advocate is okay and you deserve to be well. Download or bring our discussion tool to your provider here: https://www.postpartum.net/resources/discussion-tool/

03/21/2020

Hi Mommas its been awhile. I was thinking it would be a good time to post some quick and efficient workouts you can do at home. As always I encourage you to take 10-15 minutes for yourself daily. This may look different for everyone but remember that movement/exercise releases those feel good endorphins and triggers a positive feeling in the body. Get the kiddos to do them with you!

Give these moves a try!
Warm up - Dynamic stretching such as, leg swings, arm circles, ankle circles, hip circles, etc.

LOWER BODY (standing)
20 low squats
20 high squats
20 side squats (left)
20 side squats (right)
20 full squats (low to high)
20 split squats (left)
20 split squats (right)
20 alternating back lunges
20 full squats with calf raise

LOWER BODY (on floor)
on your side
20 leg raises outer thigh (left)
20 leg raises inner thigh (left)
20 leg raises outer thigh (right)
20 leg raises inner thigh (right)
on hands and knees
20 hydrants (left)
20 hydrants (right)
20 bent leg kickbacks (left)
20 bent leg kickback (right)
20 straight leg raises (left)
20 straight leg raises (right)

Static stretching to cool down.

As always modify as you must!

12/24/2019

12/21/2019

Moms!!! If you haven't seen this be prepared to laugh!

https://youtu.be/MVXN85TJabg

A commercial advertises thick winter clothes for children. Subscribe to SNL: https://goo.gl/tUsXwM Stream Current Full Episodes: http://www.nbc.com/saturday-...

12/21/2019

11/10/2019

Tomorrow we start the 30 Day Guns, Buns, and Ab Challenge! Go to our original post to sign up to play!

Here are some form tips, to make sure you avoid injury!
Please be at least 6 weeks postpartum or cleared from your doctor to participate.

Proper Squat Form 🍑
1. Stand with feet a little wider than hip-width, toes facing front.
2. Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…
3. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
4. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
5. Press into your heels and straighten legs to return to a standing upright position.

Proper Push-Up Form 💪
1. Start on toes or front of knees, placing your hands slightly wider than your shoulders.
2. Straighten your arms and legs. Straight-line from the tip of your head through your tail bone.
3. Keeping your body in a straight line, lower your body until your chest nearly touches the floor. Arms will come out like airplane wings.
4. Pause, then push yourself back up.

Modify by starting at an incline, try to work to the flat surface by the end of week one.

Proper Leg Lift Form 🦵
1. Lay flat on your back, legs straight and together.
2. Keep your legs straight and lift them towards the ceiling.
3. Slowly lower your legs back down till they're just above the floor.
4. Hold for a moment.
5. Raise your legs back up. Repeat.

Modify by alternating one leg at a time.

❓❓ If you have any questions about your form feel free to send me a short video to messenger and I can help you out!😀

11/05/2019

📣📣Big shout out to our MOMLife Mom Amanda for continuing her love of running through her pregnancy!! 27 weeks and counting, you are awesome!😲💪🏃‍♀️🤰🥳

💫💫💫🌟🌟🌟💫💫💫🌟🌟🌟💫💫💫🌟🌟🌟💫💫💫

Pregnancy exercise is an energy booster! So get out there and move your body whether it is in a pool, on a trail or to the gym the benefits of exercise throughout pregnancy (20 to 30 minutes a day) is recommended by the American College of Obstetricians and Gynecologists (ACOG). Doing so reduces the risk of gestational diabetes, preterm birth, preeclampsia, having a baby with high birth weight, and the need for a cesarean section. It may also improve your baby’s brain development. So even though you may not want to, once you do you will be happy you did!

📢Women who were exercising regularly before pregnancy are usually ok to continue with their routine, however, if you are starting while pregnant start with walking. As always seek the opinion of your doctor before starting any new fitness routine.

11/04/2019

Seize your week! Stop waiting for things to happen. Live your dreams. Life is happening now. You are not guaranteed tomorrow!

11/03/2019

I think it's time for a new monthly challenge!!!
30 Day Guns, Buns and Abs Challenge

Full details will post on Wednesday Nov.6th.

Challenge will run from Nov. 11th (Veterans Day) thru Dec. 10th right in time for Christmas!

So check in on Wednesday to see how to play!

10/28/2019

Did you know you can get a full body workout in without blocking off any time or going to the gym? You can work every major muscle group in just one day of doing your regular mom stuff!

LOWER BODY🦵🍑

🦷 Brushing your teeth? Do squats and calf raises!! If you do this in the morning and night then you can get in up to 50+ squats!
🤱 Nursing? Sit on the wall for at least 1 minute every session! Wall sits build isometric strength and endurance in glutes, calves, quadriceps, hamstrings, and adductor muscles. I mean if your going to be sitting anyways why not build strength??
🎯🚗 Driving to Target, a doctors appointment or the library for story time?? While you are sitting in the car engage (tighten) and release those glutes continuous repetition of this exercise is going to tighten and lift that b***y!!
📱💻 How many times a day do you find yourself scrolling those social media feeds?? Well you are probably sitting while doing so, so why not use that opportunity and engage those glutes??
👶 Need to bounce a crying baby?? try using that opportunity to so squats...bonus points because your adding weight!
🧦🗑FOLDING LAUNDRY!!! Put that basket on the floor and squat down to get those clothes!

CORE (Abs) Yes you still have them, otherwise you would not be able to stand up! 😲

🧹 sweeping or vacuuming? standing crunches for the win!! lean forward and engage that core by pulling that belly button in towards your spine as you come back to standing position.
👕👖 LAUNDRY!!!! Switching laundry from the washer to dryer can be a great ab workout!! If you have a top loading washer and a front loading dryer you have the advantage of working those oblique muscles because you are adding a natural twist. Just do not forget to engage them as you are doing so. Front loading washer to front loading dryer, hello standing crunches with bonus points because you are adding weight! Bend from your hips as you take the laundry out of the washer then engage core and glutes as you come back to standing with an arm full of clothes, then bend forward to place clothing into dryer...repeated until all clothes are in the dryer!
🖥 Watching TV is the best time to add a full core workout (or legs or arms) Utilize every commercial!! sit-ups, crunches, flutter kicks, heel slides, bicycles or hold a plank until the show comes back on, by the end of the episode you will feel so accomplished!

UPPER BODY 💪

🛋 Sitting again?? Take 30-60 seconds and use that chair or couch for tricep dips!!
☕️ microwaving that cold coffee from this morning??? use this time as you are waiting to do some incline pushups on the counter! Angle your body so there is a straight line from the top of your head through your tail, make sure your shoulders are directly above your wrists and lower your body twoard the counter and push back up. By the time you do 20 that coffee or tea will be ready to drink!

⏳ 👏👏
Congratulations you just incorporated a full body workout into your regular crazy routine! Who says you don't have time? There is plenty of time for you mama, you just have to be creative!