• It’s rainy in the Midwest so protein pancakes seemed fitting! Warm, cozy, and delicious! We love using @kodiakcakes buttermilk pancake mix because it packs in protein and you can add whatever you want to them! We added some warm cinnamon apples on top... yum!! Happy Monday Mamas! ✨
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    It’s rainy in the Midwest so protein pancakes seemed fitting! Warm, cozy, and delicious! We love using @kodiakcakes buttermilk pancake mix because it packs in protein and you can add whatever you want to them! We added some warm cinnamon apples on top... yum!! Happy Monday Mamas! ✨
  • Most women are backwards breathing. What is backwards breathing? A common mistake where the belly sucks in on the inhale and bulges out on the exhale. This is a sign of deep core weakness and means that it may take more practice to master proper breathing techniques. Our Prenatal and Postnatal Course teaches you how to properly breath to help train and strengthen your core and pelvic floor for labor, delivery, and recovery! Click the link in our bio for more info! •••••••••••••••••••••••••••••••••••••••••••••••••••••• #strongmom #postpartumbody #postpartumfitness #fitmom #postpartum #beautiful #momlife #familylife #fitfam #workout #fitnessapp #app #community #fitness #fitnessguide #inspo #confidence #motivation #transformation #nutritionplan #recipes #rdn #rd #dietitian
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    Most women are backwards breathing. What is backwards breathing? A common mistake where the belly sucks in on the inhale and bulges out on the exhale. This is a sign of deep core weakness and means that it may take more practice to master proper breathing techniques. Our Prenatal and Postnatal Course teaches you how to properly breath to help train and strengthen your core and pelvic floor for labor, delivery, and recovery! Click the link in our bio for more info! •••••••••••••••••••••••••••••••••••••••••••••••••••••• #strongmom #postpartumbody #postpartumfitness #fitmom #postpartum #beautiful #momlife #familylife #fitfam #workout #fitnessapp #app #community #fitness #fitnessguide #inspo #confidence #motivation #transformation #nutritionplan #recipes #rdn #rd #dietitian
  • Stop the Cardio Madness!! We know how hard it is to shift your mindset away from thinking that cardio is the answer, especially during this season of indulging. However, you are honestly wasting a lot of time and doing your body a disservice if you are only focusing on the workouts that burn the most calories. Here at Fit Mama In 30 our focus is definitely different than most...for a good reason, it works! Mindset: If your nutrition plan consumes you with counting, tracking and measuring, are you really in the right #mindset ? If your nutrition consumes your mind space, your mindset is not in the right place. Nutrition: Eat on track 80% of the time. We don’t believe in cheat days or planning your workouts around dessert. When you follow our plan there is room to “live a little.” Rest: Your body will never change when it’s in a state of exhaustion. You have to rest. It’s actually more important than workouts. Strength Training: Gets results and is the most important type of exercise which is why our program focuses on it. HIIT: Should be done 1-2 times a week- ONLY 1-2 times a week! Cardio: The least important factor in fat loss...so don’t waste all of your time doing this to get results. ••••••••••••••••••••••••••••••••••••• #30minuteworkout #healthyeating #balance #strongmom #postpartumbody #postpartumfitness #fitmom #momlife #familylife #fitfam #workout #fitnessapp #app #community #fitness #fitnessguide #inspo #motivation #transformation #postworkout #postworkoutmeal #nutritionplan #recipes #weightloss #weightlossmotivation #athomeworkouts
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    Stop the Cardio Madness!! We know how hard it is to shift your mindset away from thinking that cardio is the answer, especially during this season of indulging. However, you are honestly wasting a lot of time and doing your body a disservice if you are only focusing on the workouts that burn the most calories. Here at Fit Mama In 30 our focus is definitely different than most...for a good reason, it works! Mindset: If your nutrition plan consumes you with counting, tracking and measuring, are you really in the right #mindset ? If your nutrition consumes your mind space, your mindset is not in the right place. Nutrition: Eat on track 80% of the time. We don’t believe in cheat days or planning your workouts around dessert. When you follow our plan there is room to “live a little.” Rest: Your body will never change when it’s in a state of exhaustion. You have to rest. It’s actually more important than workouts. Strength Training: Gets results and is the most important type of exercise which is why our program focuses on it. HIIT: Should be done 1-2 times a week- ONLY 1-2 times a week! Cardio: The least important factor in fat loss...so don’t waste all of your time doing this to get results. ••••••••••••••••••••••••••••••••••••• #30minuteworkout #healthyeating #balance #strongmom #postpartumbody #postpartumfitness #fitmom #momlife #familylife #fitfam #workout #fitnessapp #app #community #fitness #fitnessguide #inspo #motivation #transformation #postworkout #postworkoutmeal #nutritionplan #recipes #weightloss #weightlossmotivation #athomeworkouts
  • The one universal nutrient that pregnant women and women of child bearing age should look for in their daily vitamin or prenatal vitamin is folic acid. Folic acid is the synthetic form of the nutrient folate. It is critical to preventing neural tube defects in the fetus. It is recommended to take the synthetic form because folic acid is almost TWICE as well absorbed as folate. The current recommendation for pregnant women is to consume 600 mcg of folic acid per day and women of child bearing age 400 mcg of folic acid per day. It can be difficult to get this amount through food alone daily, which is why a prenatal vitamin is often recommended by your physician. However, swipe to check out great food sources of folic acid. 🥜 Nuts and Seeds. 🥚 Eggs. 🥑 Avocado. 🥣 Fortified Cereals. 🍛Legumes. •••••••••••••••••••••••••••••••••••••••••••••••••••••• #prenatalfitness #postpartumfitness #fitmom #mommyfitness #prenatalworkout #fitpregnancy #prenataltrainer #pregnancyhealth #pregnant #pregnancy #breastfeeding #prenatal #prenatalhealth
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    The one universal nutrient that pregnant women and women of child bearing age should look for in their daily vitamin or prenatal vitamin is folic acid. Folic acid is the synthetic form of the nutrient folate. It is critical to preventing neural tube defects in the fetus. It is recommended to take the synthetic form because folic acid is almost TWICE as well absorbed as folate. The current recommendation for pregnant women is to consume 600 mcg of folic acid per day and women of child bearing age 400 mcg of folic acid per day. It can be difficult to get this amount through food alone daily, which is why a prenatal vitamin is often recommended by your physician. However, swipe to check out great food sources of folic acid. 🥜 Nuts and Seeds. 🥚 Eggs. 🥑 Avocado. 🥣 Fortified Cereals. 🍛Legumes. •••••••••••••••••••••••••••••••••••••••••••••••••••••• #prenatalfitness #postpartumfitness #fitmom #mommyfitness #prenatalworkout #fitpregnancy #prenataltrainer #pregnancyhealth #pregnant #pregnancy #breastfeeding #prenatal #prenatalhealth
  • Alright mamas, this one is for us! This season tends to stress us out and make us commit to things we truly do not want to be doing. Saying “no” is all about creating personal boundaries that allow you to focus your time on doing the things that will make the most impact. Learning to say “no” is like any other habit..it takes time. So in the hustle of this season..take a deep breath and consider what you are saying “yes” to and ask yourself “ Am I doing this for the right reason? Can I make room for something that matters more? Is it going to stress me out” ••••••••••••••••••••••••••••••••••• #momlife #justsayno #boundaries #selfcare #selflove #holidayseason #noisacompletesentence
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    Alright mamas, this one is for us! This season tends to stress us out and make us commit to things we truly do not want to be doing. Saying “no” is all about creating personal boundaries that allow you to focus your time on doing the things that will make the most impact. Learning to say “no” is like any other habit..it takes time. So in the hustle of this season..take a deep breath and consider what you are saying “yes” to and ask yourself “ Am I doing this for the right reason? Can I make room for something that matters more? Is it going to stress me out” ••••••••••••••••••••••••••••••••••• #momlife #justsayno #boundaries #selfcare #selflove #holidayseason #noisacompletesentence
  • Can any breastfeeding mamas relate!? 😂 Breastfeeding can be TOUGH! A common question we get asked is “what foods will help me produce milk?” While everyone is different, the Academy or Nutrition and Dietetics suggest consuming +450 calories during breastfeeding to help keep up your supply. This is probably the only time we will tell you to count your calories, but it can be helpful to know you are consistently getting the additional intake daily. Ideally, these additional calories are coming from nutrient dense foods such as whole grains, fruits, vegetables, lean proteins, and healthy fats. Adding a few snacks to your day or a little extra on your portions can help! 🍞🍎🥗🍗🥑 Making sure you stay hydrated is also key so drink plenty of water 💦. #prenatalfitness #postpartumfitness #fitmom #mommyfitness #prenatalworkout #fitpregnancy #prenataltrainer #pregnancyhealth #pregnant #pregnancy #breastfeeding #prenatal #prenatalhealth
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    Can any breastfeeding mamas relate!? 😂 Breastfeeding can be TOUGH! A common question we get asked is “what foods will help me produce milk?” While everyone is different, the Academy or Nutrition and Dietetics suggest consuming +450 calories during breastfeeding to help keep up your supply. This is probably the only time we will tell you to count your calories, but it can be helpful to know you are consistently getting the additional intake daily. Ideally, these additional calories are coming from nutrient dense foods such as whole grains, fruits, vegetables, lean proteins, and healthy fats. Adding a few snacks to your day or a little extra on your portions can help! 🍞🍎🥗🍗🥑 Making sure you stay hydrated is also key so drink plenty of water 💦. #prenatalfitness #postpartumfitness #fitmom #mommyfitness #prenatalworkout #fitpregnancy #prenataltrainer #pregnancyhealth #pregnant #pregnancy #breastfeeding #prenatal #prenatalhealth