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"Our greatest defense against stress is the ability to change our minds; to change our thinking." - Goldie Hawn

No matter your stage of motherhood, fitting in exercise into an already slammed day can be a challenge. We all know getting in movement is crucial to our wellness and sanity, but how do we do that when it feels like we have no time?

Instead of thinking of movement as happening alone (without kids), requiring spandex, and...

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"So often in life, things that you regard as an impediment turn out to be great, good fortune." - RBG

Have you been able to find the silver lining of this great pause? A lot of us are spending more time together as a family, rediscovering our love of board games and puzzles, and working on our crafting skills. Life has slowed down, and maybe that's exactly what we all needed.

This slowing down has also allowed us to create new...

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"Even five minutes spent in silence will nurture & revive your soul and spirit." -Doreen Virtue

It's day 50,953 of quarantine and you have heard "mom!" about 10 billion times since day 1 of this evil version of a stay-cation. Maybe your fuse is a bit shorter than it was last year. Maybe you call the closet the "teacher's lounge". Maybe you are doing everything possible to survive.

So are we. You are not alone. We are united...

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Hey, mama, how are you?

If you are like us, your answer is probably loaded with a lot of feelings of being lost, overwhelmed, confused, and depressed.

2020 has been a real kicker of a year. And now, you are having to be ALL.THE.THINGS. for everyone: teacher, playmate, counselor, chef, maid, and so much more. And we get it: that's exhausting.

When the shut down started, FIT4MOM Asheville moved all of our classes online so...

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Thank you Kevin Bacon, I mean Jessica Meinch, for being our guest on Fit4mom Asheville 's Lunch & Learn.

If you don't know Jessica, take a few minutes to learn more about this entrepreneur, FIT4MOM instructor, chef-extraordinaire mama of 4!

Want to join her for a free class? Message us for details!

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Thank you Sam Kellgren of FIT4BABY and SimplyWell coaching for taking time to chat with us via Facebook Live during our Friday 12:30pm Ask the Expert Series. Take some time to meet this energetic & knowledgeable prenatal and fertility wellness coach.

Sam will be leading out newest FIT4BABY course, starting June 16th. Find out more about this...

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Thank you Amanda Hayes Fugate of Pelvic Forward for taking time to chat with us via Facebook Live during our Friday 12:30pm Ask the Expert. Take some time to meet this extremely knowledgeable pelvic floor therapist in our 20-minute interview below.

If you are a FIT4MOM franchisee or instructor, Amanda created our Truths & Myths about DRA course on the Education Portal so make sure to check it out too.

J...

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“I often hear someone say I’m not a real runner. We are all runners, some just run faster than others. I never met a fake runner.” -Bart Yasso

The weather is warming up & Asheville is beautiful right now. Are you spending more time outside? We are too, mama.

Whether walking or running, playtime or picnics, being outside is great for your health & wellness. Have you considered taking up running? Well, don't start your...

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“A mother is your first friend, your best friend, your forever friend.” —Unknown

This Mother's Day is going to look a lot different for many of us. Your husband and kiddos probably aren't taking you to a nice brunch prepared at your favorite restaurant. You probably cannot see your mom either, except on a screen. So how can we show all mothers love this Sunday?

Here are 5 ways to celebrate Mother's Day.

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You can’t pour from an empty cup.” - Every Motivational Speaker Ever

We know, we know, we know... self-care is important to your mental wellbeing. But can you find any time for yourself right now? Yea...neither can we. Between homeschooling, being personal chefs, working from home, and just trying to survive, it's hard to prioritize "me" time.

So let's be realistic. How can you squeeze in some self-care during this...

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“Play keeps us vital and alive. It gives us an enthusiasm for life that is irreplaceable. Without it, life just doesn’t taste good” -Lucia Capocchione

Kids have boundless energy, don't they? Especially right now when socializing with other tiny humans is limited to their siblings or parents. (PS. My tiny human will be 7 tomorrow and birthdays are not canceled.)

Playing is not only important to kids, its important to adults too....

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“Children learn as they play. Most importantly, in play children learn how to learn.” -O. Fred Donaldson

Quarantine day number...well, I've lost count. How are you holding up, mama?

Last week, we had a super fun movement class with Baby Steps Dance Asheville as part of our kid's class activities on Thursdays. Suzie Rogerson planned and lead an amazing high-energy class for all ages of kids. Afterwards, I asked her to share her top...

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“Teaching is not about answering questions but about raising questions – opening doors for them in places that they could not imagine.” - Yawar Baig

Most of us are now in charge of our children's learning while schools are closed. A lot of schools sent home study packets, links to learning platforms, or are hosting virtual classes, but some didn't have time to prepare much. While we don't advocate stressing about your...

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“The best kind of parent you can be is to lead by example.” — Drew Barrymore

From boosting serotonin levels to improving posture, incorporating movement throughout our daily lives can be immensely beneficial to our wellbeing, especially while all of our kiddos are at home with us during school closures. Our little ones are watching us set a wellness example, and we as parents should show them that movement is fun! Plus, if we are being...

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I had the privilege of being interviewed by Jessi of Mother Well for her Wellness Wednesday blog. I shared my nuggets of information on wellness, determining importance, & additional love notes from my heart to yours.

For example:

"I think the big thing with running Fit4Mom Asheville is that we are a safe place. We have moms who are newly postpartum, moms who had their youngest kid 13 years ago. We kind of run the gauntlet of...

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“Acknowledge all of your small victories. They will eventually add up to something great. “ -Kara Goucher

Becoming a parent comes with an overwhelming amount of rewards: from morning snuggles to honor roll report cards, motherhood is full of moments to celebrate.

And then there are the days where you ask why there are dirty clothes in your dishwasher and who could have possibly forgotten to bring extra diapers...and where exactly...

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"Yes, my kids come first, but as a parent I need to come to them with a fresh mind. I can't be too exhausted or too tired. And I am a better parent [when] I have more energy." - Molly Ringwald

Sleep is important for everyone, no matter your age or stage of parenthood. Whether you are a first-time parent with an infant or you wrangle four school-aged kiddos, the amount and quality of sleep you receive is vital to your mental clarity,...

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“The simple message of "It Takes a Village" is as relevant as ever: We are all in this together.” ― Hillary Rodham Clinton

When I was expecting, I thought I could do everything on my own. I could do this because "I am woman, hear me roar." What I have learned over the years is the statement should be "I am woman, hear me roar for help because I need support, food, and sleep as much as this child does."

It's not that you cannot...

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"The human body is first and foremost a mirror to the soul and its greatest beauty comes from that." Auguste Rodin

During pregnancy, it's no secret a woman's body changes in SO many ways; some are amazing (like glowing skin) while others are not so much, like mood swings. One of those not so glamorous aspects can be the urinary incontinence that comes with pregnancy. In fact, 7 million mothers in the US report urinary incontinence...

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"Wellness is the compete integration of body, mind, and spirit - the realization that everything we do, think, feel, and believe has an effect on our state of well-being." -Greg Anderson

What do you consider wellness? Is it a number on the scale or how many steps you have taken? Perhaps it is what you did - or didn't - eat or how often your doctor sees you.

At FIT4MOM Asheville, we believe wellness moves beyond simple...

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"Drop the last year into the silent limbo of the past. Let it go, for it was imperfect, and thank God that it can go." Brooks Atkinson

The new year is a great time to reflect on your goals and implement new healthy habits. However, let's face it, resolutions have a reputation for being a waste of time; and for the most part, big drastic changes are a waste of effort because they are not sustainable.

We are sure you have heard to...

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"Seize the moment. Remember all those women on the Titanic who waved off the dessert cart.”― Erma Bombeck

How many years have you said, "After the new year, I am going on THIS diet"? Or, "I am working out tomorrow because I ate THIS tonight"? We are all guilty of fat-shaming holiday food & ourselves for our indulgences. Between Halloween and New Year's Day, we punish ourselves with self-hate talk, try to add in extra...

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"I hadn’t realized the depths to which you can ache: limbs, back, torso, head, everything hurt — and it went on for 15 months. I felt as if I was covered in tar and everything took 50 times more effort than normal. I wished I could have cried but there was no relief during that time; my version of depression is almost below crying, where there is just despondency." Alanis Morissette

Becoming a mother for the first or the...

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"Think of the magic of that foot, comparatively small, upon which your whole weight rests. It's a miracle, and the dance is a celebration of that miracle." Martha Graham

For years we have been told that we HAVE to exercise for at least 60-minutes every day. And exercise has to be completed in spandex, in a gym, dripping sweat. Oh yea, and it's going to hurt. Well, we call bullshit.

It's time for you to change how you think about...

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"Successful mothers are not the ones that have never struggled. They are the ones that never give up, despite the struggles." – Sharon Jaynes

Motherhood can be exhausting - no matter what age your kids are. Whether you begging your kid to go to sleep at 2am (at 15 months or 15 years) or struggling to be in ALL of the places at the same time, you are probably feeling a bit anxious, stressed, and overwhelmed. You are not alone. We are...

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Here at FIT4MOM Asheville, we know the importance of having support and community while in all stages of motherhood. We strongly believe that every mother needs help in some form or fashion at any point in time. This is why our next Naked Ladies Party on October 4th (it's a clothing swap, mamas!) will be an event to support Babies Need...

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Our mamas have amazing talents. In our tribe, we have bakers, realtors, psychologists, chefs, entrepreneurs, stay-at-home mamas and more.

If you have been to a FIT4MOM Asheville class, you have met Laura Torres. While she has the title "Lead Operations Mama," she is actually the right-side of Jessica's brain. In celebration of our instructor Caitlin Best's FIT4MOM baby shower, Laura made gluten-free pumpkin muffins. Because of course...

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“A walk in nature walks the soul back home.” - Mary Davis

There is no denying it; getting outside feeds the body, mind, and soul. And the beauty of hiking is that it is an activity for everyone, of all ages and stages. In fact, did you know that a simple hike can reduce stress, increase one’s attention span, improve sensory skills and aid cognitive development?

Not sure about hiking with your littles ones just yet? No worries!...

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“Now my belly is as noble as my heart.” -Gabriela Mistral

During pregnancy, your body is constantly changing. From swollen feet to a growing belly, you may not recognize your own body for those 9+ months. In addition to your evolving body, your mind is undergoing a lot of changes as well. Excitement and fear are both emotions that will be ever-present in your prenatal life.

No matter if this is your first pregnancy or...

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"You don't have to cook fancy or complicated masterpieces—just good food from fresh ingredients." Julia Child

We all know we should try to have better habits when it comes to food. And we know that while juggling kids, work, and life, healthy food can sometimes take a backseat. As busy mamas, we end up snacking on goldfish, relying on drive-throughs, and skipping food in favor of packaged items (hello LÄRABAR...). If you want to be...

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"Motherhood is a beautiful, wonderful gift... except when it's not." Rachel Hollis

Everyone's journey into and during motherhood is different, and everyone will agree that the moments of joy and happiness outshine the difficulties. Just think of all of the firsts - kicks, steps, words, school days, and how much we all cherish those moments as a mother.

But let's be honest: as we journey into motherhood, our own happiness can...

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"There is no way to be a perfect mother, but a million ways to be a good one." - Jill Churchill

We all wear multiple hats and we all feel pulled in a million directions at some point during our day. As a mama, we feel the need to do ALL THE THINGS, and then struggle to deal with the guilt of not getting it all done. Trust us, even the most organized mama struggles with having 'enough time' to get everything done during the day. Can we...

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“A baby will make love stronger, days shorter, nights longer, bankroll smaller, home happier, clothes shabbier, the past forgotten and the future worth living for.” – Author Unknown

Motherhood (and pregnancy) is a wild ride. Every day is different, new, and unexpected. We wish we could tell you exactly what to expect when you are expecting, but we can't; No one can. Every mother's journey is different, a fact that should be...

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“Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort.”

– Deborah Day

This quote speaks the truth. Often, we ignore spending quality time with ourselves, arguing that we have more important things to do. In reality, taking time to enjoy things by ourselves can make us better parents, spouses, daughters, sisters, neighbors, friends, humans... ok you get the...

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Last month, Kerry Mayer of More Time, Less Stuff shared her cleaning & organizing tips at a Mama Meet-Up (on the first sunny day of the year!) for us. We ate delicious food, had great conversations as adults, and discussed how cleaning is all our of least favorite activities. Kerry had some great insights on how you could easily organize your home...

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I felt pretty awesome throughout my pregnancy. At first, I assumed it was mostly luck, but as the weeks went by, I realized this feeling was because of my actions pre-pregnancy & during. Although my workouts changed, I stayed active my entire pregnancy, even going to prenatal yoga 2 days before having my son.

Not too long ago, exercising while pregnant wasn’t nearly as common as it is now. My own mother said she was afraid to do...

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Friday, March 1st, we are hosting a "Drinks, Dinner, and Discussion" book club at Archetype Brewing at 6pm to dive into "The Empowered Mama" written by Lisa Druxman. This book is more of a workbook than a reading endeavor. While Lisa provides great insight to her life and business, she really designed the book to be an active journal with many prompts for you to brainstorm, record your thoughts,...

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Marie Kondo has taken over everyone's homes by advocating getting rid of things that no longer spark joy in your life. Sure, cleaning out your house of physical items is refreshing, but have you inventoried your habits lately? As mamas, we seem to accumulate a lot of useless habits that drain us. We have friends, families, and media shouting conflicting messages in our faces consistently; be this, do that, sit down, stand up, relax but get...

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From the little ones' feet hitting the ground to your head hitting the pillow, do you consume only coffee and wine? Because...I feel like that on most days.

We all know that hydration is important to your health; While we think we are drinking enough water, most of the time we aren't. If you are dehydrated, your energy levels drop, your skin suffers, and your motivation to move can lack. So how can you ensure you are drinking enough...

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No matter your stage of motherhood, fitting in exercise into an already slammed day can be a challenge. We all know getting in movement is crucial to our wellness and sanity, but how do we do that when it feels like we have no time?

Instead of thinking of movement as happening alone (without kids), requiring spandex, and occurring for an extended period of time, change how you think of exercise. Movement can happen at anytime and in any...

more
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I am not going to lie...I am writing this to myself. Thanks for coming along on this journey with me as I lecture myself.

Last week, I found out that I have a bruised, fractured, strained, and torn knee; I will skip the details. As an active mover, and someone who thrives off of getting a good sweat, being injured is the absolute worst! Especially, if the injury takes you away from doing the movement style that you...

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It’s always a great sign when a person who enjoys “working” goes quiet.

I haven’t blogged in almost a full year and a lot has happened: a kindergartener, a move into town, multiple job projects, a life-evolution, new doors, good food, great company, planes, trains, and automobiles. I have not been out-and-about on the fitness scene quite as much as I have been in years past; much of my work-focus has been “behind the scenes” & I...

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