What are the opening hours?

Monday 9am - 12pm 4pm - 7pm Tuesday 9am - 12pm 4pm - 7pm Wednesday 10am - 12pm 4pm - 6pm

https://www.facebook.com/102243272394930/

Mama Muscle Ministry

Home
United States
Freeman Spur, IL
Mama Muscle Ministry

Strength Training Coach, Pre/Postnatal Coach, Empowering women through God's transforming word with movement & wellness, M-CPT, CPPC🏋️‍♀️💪🏻🤰🏻

My kiddos will tell you that I love sweatpants (leggings), a cozy blanket, all the coffee mugs and a warm coffee in the mornings. I am married to my high school sweetheart. We have been married 10 years this coming October 2022 and we have three beautiful children. After our second child, I was in a funk (believed to be postpartum depression but undiagnosed- passed all tests) so i had to take matters into my own hands. With lots of prayers and Aaron's support, we got a BowFlex and I exercised for "me time" while the kiddos napped. Exercise, self help books and affirmations helped me find myself again. I loved it so much that I pursued a personal training certification so I could help mamas just like me feel like themselves again throughout pregnancy and postpartum. I believe in cheering on women where they are at to where they can be.

11/24/2025

Why moms? Why Pre- and Postnatal coaching?

Because 85% of women will have a child[ren] at some point in their lives. That's 9 out of 10 female clients will become pregnant, are pregnant or will be postpartum.

There is no formal education on pregnancy well being or postpartum health other than a few 1-2 hour birthing classes offered by the local hospital. Women's bodies go through a tremendous physical and psychological changes with no evidence based guidance after a 6 week follow up.

That's where I step in. Mama Muscle fitness will be bringing mamas of Southern Illinois information on nutrition for you and your growing baby that you can establish with your growing children, self care tactics to improve overall well being and mental health as well as movements to improve DR, pelvic floor dysfunction and help with functional mobility.

YOU GUYS! 😍

I am just so so excited to be giving you this information! I kinda nerded out reading and learning about women's bodies during pregnancy- way, way cool!

❤️Mama Muscle

11/12/2025

Well-being...

What does it mean to you?

Many women and most mamas put others (children, partner, friends, other family members) before ourselves. Living a life full of being well is often hard for us to describe for ourselves and sometimes harder to achieve, it may seem.

What does this have to do with fitness and my job as a coach? Well being is mental health - how you perceive the quality of your life is so integrated into how you do a program, the outcome of a fitness program or if you decide that a coach is something you'd like to pursue. So many people describe it as happiness or feeling good but i am going to give you five areas to do a self check if you are living well.

1. Positive Emotion

- What brings you joy?
- What are you thankful for?
- Grab a cheap journal from the dollar store and write 3-5 things in a moment you can reflect (maybe in the morning before kids wake up or evenings when everyone is in bed) that you are thankful happened that day or brought you joy.

2. Engagement and flow

- When do you become fully engulfed in an activity or hobby?
- When do you lose track of time and your surroundings?
- Some this is cooking, some arts/crafts, some weight training (me 😂)

3. Relationships

- Do you have meaningful/close relationships?
- Do you have a supportive partner or friend that you can talk to without judgement or ridicule?
- Do you often find yourself feeling alone or lonely?
- You are a reflection of the five most people who you hang around. Do those people build you up or bring you down. Remember that.

4. Meaning and Purpose

- Every single human has a special talent(s) that gives meaning and purpose to their life.
- Purpose is a reward of doing a task beyond what you can gain from performing it.

5. Achievements

- What are you good at? Praise and reward yourself. Celebrate with love ones.
- Create short and long term goals. Focus on behavior based goals, small and achievement that inch you closer to the larger goals.

Spend a few moments reflecting on these five areas in your life.

Where do you excel?

Where do you need improvement and guidance?

11/04/2025

Breakfast is the most important meal of the day.

Ensure you mix healthy fats with protein, carbs and fruits/veggies ❤️

11/02/2025

Already fretting over holidays and the New Year?!

Habits.

We are ingrained with habits, we are habitual beings. It takes 28 days to create a new habit.

So, when you are planning out your holidays and your New Year - have grace with yourself, be forgiving.

Start small and with the basics. Walking is the most underrated form of exercise. Start with a small plate of the essentials- fats, carbs, protein, fruits and veggies. If you are still hungry after you have finished it, get another plate. Start with one glass of water - when you can achieve it four or five days a week, move up to two glasses.

Most importantly - be kind to yourself. Creating new habits is simple but not always easy. It's okay to have off days. Have the cake, then keep course 😘

Remember that food is fuel.

❤️Mama Muscle

10/30/2025

If your goal is to eat healthier by the end of the year 👇🏻👇🏻

•you can by dining out less frequently,
•add fruits and veggies at each meal
•eliminate mindless snacking
•consume fewer liquid calories
•eat a portion of protein with every meal
•reduce portions at mealtime
•eat fewer processed foods

There isn't a one size fits all. Pick a small starting point and commit. Once you've established that habit, pick another until it is habit... so on. So many people want fitness to happen right now, all or nothing. That mentality leaves us defeated because we already have habits in place. Replace one habit at a time, enjoy the win and you are one step closer to your goal!

❤️Mama Muscle

10/28/2025

Most of us overestimate how much control we have, and underestimate how much choice we have.

The truth is, you never really have control - but you always have a choice.

Make the choice today to stay submitted and give your control to God. He can handle your situation much better than you can. 💫

-Steven Furtick

10/27/2025

"I can't exercise because I am pregnant."

Strength training while pregnant have many benefits for not only mama but also baby as well!

Research has shown that training while pregnant can lower chances of high blood pressure, hypertension, preeclampsia, C-Section and much more.

🥰

10/25/2025

Have you ever had a C-section?⁠
⁠
1.27 million Cesarean section surgeries performed in the US each year, and most mothers are taught very little about how to care for their body — or their incision site — after birth.⁠
⁠
The prevailing “you can return to exercise after six weeks” clearance is often used. This assumes the incision is closed and well healed, which isn’t necessarily true!⁠
⁠
In fact, anywhere from 6–18 percent of women may have chronic scar pain, resulting in difficulty performing daily activities.⁠
⁠
🗣️Women deserve better. 🗣️⁠

MMF is here to break that barrier! We offers private sessions for C-Section massage by appointment. Call today to schedule a quick, 20 minute session 🙂🥰

10/22/2025

Workout Wednesday ☺️❤️

Whether waiting for motherhood or raising littles, rest in His peace that passes all
understanding.

Philippians 4:7 (NLT) — Then you will experience God’s peace, which exceeds anything we can
understand. His peace will guard your hearts and minds as you live in Christ Jesus.

10/20/2025

Even in your healing—postpartum, emotional, or spiritual—God is renewing your strength.

Receive it today! 🙌🏻❤️

10/19/2025

Caring for your body honors the Lord—it’s His dwelling place. Move today as an act of
worship. 🙌🏻⬇️

1 Corinthians 6:19–20 (NLT)

"Don’t you realize that your body is the temple of the Holy Spirit,
who lives in you and was given to you by God? You do not belong to yourself, for God bought
you with a high price. So you must honor God with your body."

Meditate on this scripture today.

❤️Mama Muscle

Address

608 4th Street
Freeman Spur, IL
62841

Opening Hours

Monday	9am - 12pm
	4pm - 7pm
Tuesday	9am - 12pm
	4pm - 7pm
Wednesday	10am - 12pm
	4pm - 6pm

Website

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