Our babies learn so much from us as their parents, but we can learn a lot from our babies too. They are natural movers—curious about everything and always ready to explore the world. We see that all babies are already little athletes. They run, jump, squat, plank, and learn through movement and play. As we explore the world and play with our babies, we both become stronger and grow stronger together. Robin Arzón saw this in her daughter and her little friends and has now published her latest book, Strong Baby, in honor of them. We are thrilled to have her as our guest today on our show to learn more about it.

Who is Robin Arzón?

Robin Arzón is Vice President of Fitness Programming and Head Instructor at Peloton. She believes that sweat transforms lives, and her story is living proof. Robin is the two-time New York Times bestselling author of Strong Mama and Shut Up and Run and the newly released book Strong Baby, which teaches children the importance of movement and encourages families to move together. She lives in New York City with her husband Drew and their adorable daughter Athena and has another strong baby on the way!

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Today Robin is chatting with us about celebrating strength and inspiring families to be strong together. She believes movement is medicine, and it is so important to model strength for our babies as they grow. Her new book, Strong Baby, shares this message and shows us all that the power is within ourselves. You are strong, and so are our babies. Robin said, “They may be little, but they are mighty. They are strong from the inside out. Let’s listen to the wisdom that lives in our bodies.”

Children have had an unprecedented amount of severe respiratory syncytial virus (RSV) cases this year. The Centers for Disease Control and Prevention report an increase in emergency room visits and hospitalizations across the U.S. Most people recover in less than two weeks, but it can be severe.

RSV doesn’t just infect children. It can also infect older individuals. According to the CDC, RSV infection leads to between 6,000 and 10,000 deaths per year among adults 65 and older and hospitalizes tens of thousands of children younger than 5.¹ Below is everything you need to know about the virus, including how to prevent infection and what to do if you or someone you love contracts RSV.

What is RSV?

RSV is a common respiratory virus that usually causes mild, cold-like symptoms. While most individuals recover in a week or two, RSV can be severe, especially for infants and older adults. It is highly contagious and spreads from person to person through touching infected people or surfaces. The CDC says RSV is the most common cause of bronchiolitis and pneumonia in children younger than 1 in the U.S.¹

Who is At-Risk for Severe Infection?

The younger a child is, the higher the risk of getting very sick. Children with the highest risk are premature infants, children with chronic lung issues, and children with heart or immune system issues. Adults in the 65-plus age group are also at high risk for severe RSV infections.²

There isn’t a definitive reason RSV is so severe this year. Still, it’s possible that mask-wearing and social distancing for the last three years has kept our immune systems from normal exposure to seasonal viruses. However, now that we are back to normal routines, we are exposed to more people and infections.

What are the Symptoms, and When Should I Call the Doctor?

Symptoms include sneezing, runny nose, fever, cough, sore throat, difficulty breathing, and generally not feeling well. Children might not want to eat or drink or play as much. Some individuals experiencing more severe symptoms may need to be admitted to the hospital. Call the doctor if your child is wheezing, cannot eat or drink, is becoming dehydrated and not producing wet diapers, or has worsening general symptoms. Seek immediate help if your child has difficulty breathing, has a bluish color to the face, or is very sleepy.

How Do You Diagnose RSV?

Diagnosis can be based on suspicion, mainly because we know it is rampant throughout communities. The flu, RSV, and COVID-19 can all present similar symptoms, so the doctor would send a viral panel using a nasal swab to tell the difference. This can help guide treatment as there are specific medications for flu and COVID-19.

What’s the Treatment?

The best treatment for RSV is supportive. In other words, begin treatment as soon as possible when you get the diagnosis and take actions to reduce symptoms. For example, providing at-home care to a child with RSV should include ensuring the child hydrates regularly, is resting enough, and that their nose is regularly suctioned if nasal congestion is present. RSV tends to get worse over the first few days while it peaks around day four or five, so some patients (especially infants and immunocompromised people) may need a higher level of care a couple of days into it.

If symptoms worsen or the child struggles with eating, hydration, or breathing, they should be seen by a medical professional. Usually, adults get mild to moderate cold symptoms with a runny nose and sneezing. The younger the child, the more respiratory symptoms they tend to experience, such as respiratory distress and coughing. RSV seems to be worse for adults this year than in previous years. However, as a rule, the younger you are, the more likely you are to have more significant symptoms.

What’s the Best Way to Prevent RSV?

The number one way to prevent getting this virus is hand washing, especially if you have been around someone who is sick. This is significant because there is currently no approved vaccine for RSV. SYNAGIS, palivizumab, can prevent the severity of RSV illness if given monthly for five shots during RSV season; however, it is an antibody, not a vaccine, and is only approved for selected high-risk groups. Also, avoid people with these symptoms in large settings, such as in the grocery store or the mall, especially if you have very young children at home or children at high risk of becoming very sick. If you have older kids in school who become ill, try to keep them away from younger children in the house.³

What About Masks?

The spread of RSV is through contact, not droplets, so pre-COVID, even when infected children were in the hospital, they only required contact precautions. However, if patients are symptomatic with RSV, masks will help reduce the spread of the virus because they can contain coughing and sneezing well. Individuals with no symptoms who wear masks will also have a barrier and will be less likely to touch something like their face, which reduces their risk of infection.

If you suspect your child has RSV, it’s essential to begin treatment as soon as possible to reduce symptoms because RSV tends to worsen over the first few days. And remember, if symptoms worsen, get your child to their medical professional quickly for evaluation.

I’ve never been the girl who loves to work out. But I do it because I know it’s good for my body and my brain and will help me stay healthy for my family. However, after I gave birth to my second child, finding the time or energy to work out became really difficult — almost impossible. It was tough to find a program that worked for my work schedule, my kids’ schedules, and something that piqued my interest and motivated me to continue. I knew that a personal trainer would be my ideal option to help hold me accountable, but unfortunately, that was out of our family budget. I’ve tried fitness apps thinking that would be the solution, but, admittedly, I found myself stopping after a few weeks . . . I know I’m not the only one who has signed up for a program or a gym and then stopped after a little while.

When I was told about the FUTURE app and how it’s like a personal trainer in your pocket for a fraction of the price, I thought it might be a good option for me. I’ve been using it for the past month, and now I can say, without a doubt, that FUTURE is the postpartum exercise solution I’ve been looking for. I have been raving about it to friends and co-workers because I genuinely believe that this is the future of fitness, especially for busy moms like me.

But first, what is FUTURE?

FUTURE is a personal training fitness app that brings human connection to digital personal training. They use a combination of technology, content, and elite personal trainers to empower their members through fitness. They have added a personal touch to the digital fitness world.

In my opinion, several factors make the FUTURE app special.

1. You get to pick the best coach for you. Fill out their ‘Find Your Coach’ quiz or select from their list of available elite coaches.
2. Once you select a coach and meet with them for a video call about your wants, needs, and equipment you have available to you, your trainer creates weekly custom training plans for you. They are paired with personalized audio coaching, and everything is custom-tailored to you.
3. Whether you are pregnant or postpartum, a stay-at-home mom or a career mom who has to travel, FUTURE helps you achieve your fitness goals when and where it’s most convenient for you. Having a real coach who checks in on me and messages me throughout the week holds me accountable. This is why I keep doing the workouts and why I’m seeing and feeling results. If you read their reviews, other members agree.

How does the FUTURE app work?

The app is straightforward with an intuitive design, and it’s easy to get started.

1. Download the app and select a trainer.

First, download the FUTURE app and take their short ‘Find Your Coach’ quiz to get matched to a trainer. (I filled out the quiz on their website and then downloaded the app once I was paired with a coach, but you can do this on their app too.) The quiz will ask you questions about:

• How often you worked out last week? I said zero.
• If you have any unique needs or interests? Maybe it’s injury prevention, weight loss, nutrition help, prenatal and postpartum, CrossFit, yoga, and more!
• What’s your top fitness goal? Is it to feel stronger? Get active again, lose weight, recover from an injury, sweat, and have fun? There are more options to choose from.
• What your primary motivation is for staying active?
• What’s prevented you from achieving your fitness goals in the past?
• And they ask, How would you describe your ideal coach? 

They provide multiple answers to choose from with all their questions, so you don’t have to think and type up your own responses. Just select the ones that apply best to you.

After evaluating my answers, FUTURE paired me with four potential trainers that they felt fit me best. I was then able to review each coach’s bio and see their experience, interests, and specialties. I chose Hope as my coach because I liked how she is an expert in efficiency training, HIIT, and strength training. As a busy working mom of two, I want to get the best bang for my buck with the bit of time I can offer to working out. I knew that with Hope’s experience, she could help me with my goals.

If you prefer not to take their ‘Find Your Coach’ quiz, you can go to their website and, at their bottom menu, select Coaches to see their list of available coaches.

Once I selected my coach, I was ready to sign up! It asked me if I had an Apple Watch, which I did. You don’t need to have an Apple Watch to use FUTURE, but I highly recommend having one because the watch tracks your progress as you’re doing each workout and sends your stats to your trainer.

After signing up, I received a welcome email prompting me to go to their app and schedule my call with my trainer.

2. Schedule a time to talk to your trainer.

Once I had the app downloaded and my trainer selected, Hope sent me a video message and a typed message on the FUTURE app explaining what I could expect, what we would talk about on our FaceTime call, and when we could schedule our call. It felt really natural and easy to do.

Hope and I got to know each other a bit during our call. She asked me more in-depth questions about my fitness journey, what I enjoy doing, my fitness goals after having my second baby, how often I want to work out, and how long I prefer each workout to be. I also was able to show Hope what workout equipment I have available. It was a great conversation. I believe it helped build our relationship and helped me become more familiar and confident with the FUTURE experience. During my call, Hope and I determined that three days a week for 30-minute workout sessions would be the best place to start since this is my first time working out again after having baby #2.

3. Get ready to work out!

After talking to my coach, Hope has created custom workout plans for me to complete each week. She messages me throughout the week through the app to check to see how I’m doing, motivates me to do my workout, and monitors my progress. I love that I can easily reach her through a message or by giving her a call!

Cool FUTURE features!

There are a lot of cool features with FUTURE, and I wanted to point them out so you can see why I rave about it so much.

How it connects with Apple Watch

This is definitely one of my favorite features. An Apple Watch keeps track of your heart rate while you are doing your workouts. It also tracks your steps and the calories you burned so you and your coach can monitor your progress. It also notifies your coach when you complete a workout, and your stats verify that you did, in fact, do the exercises. You can’t fool your trainer! By checking your stats, they can see which exercises got your blood pumping. Your stats and your feedback help them continue tailoring and adjusting your workout plan to help you achieve your goals.

What’s also nice about this feature is that you can quickly move to the next exercise by tapping the arrow on your watch. I find this really helpful when I am doing a floor exercise. This makes it more convenient because I don’t have to get up and touch my phone to progress to the next exercise.

Overall, I really like how I can see my results each day and my progress. It motivates me to continue doing the work and hitting my goals.

View your workouts

I also like how I can look at the upcoming workouts in advance. When I select ‘Overview’ on the bottom left of the app, I can see what Hope will have me do for each workout, how many reps or minutes she is going to have me do them, and what equipment I am going to use. My coach always puts in a warm-up at the beginning and a cool-down at the end of each session. And what’s nice is that there are videos of people doing each exercise, so you can see and hear the audio of how to do the proper form. I also like how my coach starts the workout with a personal message and records tips tailored to me on what’s coming next or what to keep in mind when performing the exercise. This makes me feel like I really do have a personal trainer guiding me throughout my workout journey.

Rate your workouts

At the end of each workout, the FUTURE app asks you to rate how difficult or easy it was from 1 to 10. Then, you can give your coach any feedback. In this text box, I include what I liked, what was challenging for me, when I went up or down on my dumbbell weight, or any modifications I made.

Messages

On the bottom right of the app, you will see your coach’s picture and ‘Messages’ written under it. This is the section where you can communicate with your coach directly. I’ve been able to message my coach, and she sends me messages throughout the week, too, to keep me motivated and remind me that she is there to support me. I like how you can message your coach as much as you want with your questions, comments, and concerns. They are there to help and provide guidance throughout our fitness journeys.

Record form feature

If you’re worried about doing an exercise incorrectly and want to prevent an injury from occurring, your FUTURE coach can help. Message your coach a video of you performing the movement through the app, and your coach will get back to you with feedback. They will say you are good to go, or they will send you a video of them explaining and showing what you can do differently to improve your form.

Earn badges

Other motivators that FUTURE provides are badges. I can earn special badges when I hit different goals, such as calories burned, workouts completed, etc. FUTURE wants you to stay motivated and committed to your fitness routine, so they have created some great features like this to keep up your motivation and commitment!

Go at your own pace

With FUTURE, I can get in my workouts on my own time. Often, that’s during my kids’ nap times or when they are in bed. But sometimes, my kids get up early, and I get interrupted. I like how you can pause the FUTURE app if you need to stop. Whether your baby or older kids are calling you or you need to stop for a drink of water, press pause to attend to the things you need (or need you) and then get back at it! You can also revisit any of your workouts at a later time.

The music

I didn’t expect that there would be music playing during the workouts, but I was pleasantly surprised! It plays music at the perfect volume, but you also get to select the type of music you prefer. They have different categories like New and Fresh, High-Energy Hits, Throwback Jams, or you can play from your Spotify account or another music app on your phone. I have found that this helps me get into the mood to get moving.

Viewing options

Currently, the FUTURE app is only compatible with iOS but will be available on Android in 2023. I’ve only viewed my workouts on my iPhone because that is most convenient for me. However, you can also view them on your iPad, Mac laptop, or Mac desktop. You can also use “Screen Mirroring” to AirPlay them to your smart TV. This is a nice feature to view your workout routines on a larger screen.

Why This is My Favorite Way to Workout Now and Why I’m Recommending FUTURE to Every Mom

I’m thrilled I found this fitness app. It’s made a big difference in my life, and here are the reasons I’m telling everyone about it.

1. Work out when you want to.

When you have a kid, finding a workout class that fits your schedule and your kids’ schedule is tough. With the FUTURE app, I choose when, how long, and how often I can work out.

2. You don’t have to drive anywhere.

I no longer have to factor in the commute to driving to my workout location and driving back home. My FUTURE trainer essentially comes with me everywhere I go.

3. Work out with what you have.

If you have access to a gym, local fitness center, or workout equipment in your home, great! But even if you don’t have any of those things, your FUTURE trainer creates a workout routine with what you have. So if you don’t have anything available, that’s okay. Just using your body weight is a great workout too

4. No one is awkwardly watching you workout.

I love that I don’t have to go to a gym or a class and have other people look at me while I work out. Watching me huff and puff and sweat is not something I want a bunch of people to see, especially as I’m getting back into working out again. I can wear what I want and feel comfortable doing the routines wherever I please.

5. My coach holds me accountable.

This is the biggest thing for me. My intentions are always good, but life can get busy with kids and work. I end up making excuses and then find myself not staying active. With FUTURE, my coach messages me almost daily and reminds me of my workouts, motivates me, and holds me accountable. I show up for her, but I’m the one that’s reaping the benefits!

Fun fact: FUTURE has found that its members are 2x more likely to achieve their fitness goals than if they used a different top fitness platform. I believe that this has to do with the relationship you build with your coach and how they help you stay accountable to your fitness commitments.

6. FUTURE considers where you are in life and your experiences.

There are plenty of fitness apps available, but with FUTURE, you are training with a real person. Your coach will modify things to meet your needs and adjust things to what you’re experiencing in life. Are you pregnant? Postpartum? Have injuries? No problem! They’ll be able to work with you.

7. It’s more affordable than having in-person personal training sessions.

As I mentioned before, I knew that a personal trainer would be an excellent option for me. However, $100 an hour for a trainer was out of the question for my budget. FUTURE offers a concierge, flexible, and elite training experience for a flat fee of $150/ month for an all-you-can-exercise plan. While $150 is not cheap, it’s more affordable and doable for me than an in-person trainer. With FUTURE, you can train up to 7 days a week. It would cost me $700 a week to meet with a trainer seven days a week, which would be $2,800/month. I spent about $150/month on local fitness memberships, but I wasn’t finding the time or energy to find a class that fit my schedule, drive myself there, and commit an hour of my time to work out. FUTURE has been the solution to my problem. Plus, unlike most trainers who ask you to buy training packages of 10 or more, there’s no long-term commitment. Future allows you to cancel at any time.

8. I can continue my workouts even while traveling for work or pleasure.

Sometimes I have to travel for work, and I’ve never been good at keeping up my workouts while I’m away. With FUTURE, I can let my coach know when I will be out of town, and she can plan workout routines that cater to me being away. All I have to do is let her know what I’ll have available to work out with, what my schedule will be, and I can get my workouts in wearing my Apple Watch. It’s never been easier, and she’s still helping me stay accountable even when I am away from home.

Final Thoughts about FUTURE as a Mom

A lot of things have changed for me after birthing my two kids. My body is different. My energy levels were lower. And my time is less flexible and less available. I noticed that my mid-section had gotten wider, but my patience had gotten thinner. My mood wasn’t consistent. My eating habits became worse. My energy was drained. And I felt less confident. Now that I’m taking care of myself again and have a coach supporting me, I’ve noticed an improvement in all of these areas in my life. My husband has been so proud of me, my kids seem happier (maybe it’s because I have more energy for them), and I’m feeling more like me again.

Mama, if you’re tired and ready to invest in yourself again, this is it. If you’re looking for a workout program that is going to hold you accountable to help you reach your goals, I cannot recommend the FUTURE app enough. It’s been my postpartum workout solution, and I feel it’s an amazing option for all moms everywhere.

Want to give FUTURE a try? As part of our audience, click here to receive 50% off your first month!

It can be so easy to get bogged down in the everyday life of being an adult. We are overworked, overwhelmed, and overtired. Activities that we loved as children and in our young adult lives often get pushed aside by responsibilities and what we “have” to do as adults. Living this way can make it challenging to find the fun in life again. This fun that we remember is often referred to as our “inner child.”

As mothers, many of us have a moment where we miss who we used to be. The freedom from that time is something you don’t often experience anymore as a parent. While becoming a mom is a transformative experience, it is still beneficial to remember who you were in your younger days. You are still her, even if it feels like she’s disappeared. Evolution is inevitable, but that doesn’t mean that you can’t tap into this carefree fun that you used to have. There is also the possibility for healing if you’re holding onto something from your childhood that was traumatic.

What is the inner child?

The initial concept of the inner child came from psychiatrist Carl Jung. He linked it to memories and past experiences, which connected with hope for the future, creativity, innocence, and playfulness. According to a study in the International Journal of Qualitative Studies on Health and Well-being, it takes things a bit further and links the inner child as a source of strength since it helped form who you are as an adult.^1,2

When you have a healthy inner child, you take on the playfulness and fun of it. If you had more negative experiences, your inner child could be a place of traumatic memories. Connecting with your inner child, whether to remember the good things or heal the bad, is essential in helping you move forward.

Ways to Connect with Your Inner Child

1. Be open to this connection.

When attempting to connect with your inner child, you must keep an open mind. Think of it not as a separate entity but as a part of yourself. Research suggests that your early life experiences are about more than just development. They also play a crucial role in your well-being and health later in life.¹

2. Really take some time to observe your kids.

If there is anywhere you can witness the inner child in full force, it is with your own children. Kids are experts at living in the moment and closely looking at things around them. We often become desensitized to many things, but kids take joy wherever they can. Playing with your kids can help take you back to this place.

3. Take some time to reflect on your childhood.

Remembering your childhood will help you reconnect with who you used to be. This journey could be through looking at old pictures and your diary. Another great way is to visit your old home and talk to your parents, siblings, and childhood friends.

4. Pick an activity you loved as a child and participate in it now.

We often abandon many things we loved as children when we grow up. Think of some things that you enjoyed doing and bring them back. This could be an art class, dance class, book club, horseback riding lessons, and more. Share these things with your kids, and you will reap so many benefits.

5. Bring back your playfulness.

This could be through playing with your kids or being playful with your partner. By permitting yourself to be fun, you could actually become fun again. Carrying along your stress all of the time is exhausting. Not everything needs to be so serious all of the time.

6. Laugh!

There is a reason that they say that laughter is the best medicine. Laughing makes us feel good. Be silly with your kids. Tell knock-knock jokes. Have fun with it. It is not just great for bonding and creating fun memories, but for reconnecting with your inner child, who used to think everything was funny.

7. Talk to or write a letter to your inner child.

By talking or writing to your inner child, you can help heal past hurts. Writing is a powerful tool that can help you sort things out. It can also strengthen your bond with your inner child by addressing things in the past.

8. Do some writing about good things you remember.

As we age, we often lose some of our memories. Take some time to write about some happy memories you have. This exercise is great for reconnecting with our inner child and appreciating what we experienced.

9. Do some visualization and meditation.

Our minds are so busy that sometimes we need to pause to reconnect with ourselves. Meditation and visualization are great ways to tap into our thoughts and remember the fun of our childhoods. It’s good for us to be more mindful in motherhood.

10. Talk to a therapist.

Some therapists specialize in inner child therapy. If you have some painful memories that you need to deal with, it would be best to seek professional help. That way, this person can help support you as you confront these memories.

Connecting with your inner child is a great way to revisit yourself. Plus, who doesn’t want to have more fun? Who doesn’t want to play and laugh more? By reconnecting with the core of who you are, you can feel better and have more fun with your kids. Life can be super stressful, but finding the joy where we can is key to enjoying it.

January is often a month of resolutions or goals. Many of these have to do with improving health. As moms, we often neglect ourselves because we are just so busy. Caring for our families, homes, and careers is a lot of work. So much so that it can be hard to remember to focus on ourselves. We tend to put healthy habits on the back burner to get ALL THE THINGS done.

Healthy Habits for Busy Moms

There are some simple healthy habits that you can adopt to improve your health. These are things that you can do daily or weekly. Many of them don’t take too long but will make you feel better, especially in combination. Try incorporating some (or all!) of these healthy habits into your routine.

1. Make sure to drink enough water.

Water can make us feel better and (bonus) help us lose weight. If you’re breastfeeding, extra water intake is critical in not getting dehydrated, which is easy to do during this time. Drinking a glass of water every time you breastfeed is a good guideline to combat this. Some people also get dehydration headaches. Motherhood is hard enough without your body feeling worse.

2. Get sleep when you can.

Sleep can be rough and segmented with kids, but getting it when you can is essential. This may mean going to bed earlier some nights or catching a nap yourself occasionally during their naptime. Listen to your body and let it rest when it needs to.

3. Breathe some fresh air.

Getting fresh air can do wonders for your body and mind. On milder days, be sure to bundle up and get outside. Not only will your kids enjoy it, but you will also, too, after being stuck inside. Even if the cold is too much for extended periods, just stepping out for a couple of breaths can be helpful.

4. Talk to your mom.

Adult conversation can be hard to come by when you’re a mom. Kids are challenging, and having someone to commiserate with your feelings is invaluable. No one understands quite like your own mom. She can be a great sounding board for your feelings about motherhood and anything else in your life.

5. Take your vitamins/eat well.

It can be hard to eat great all the time. Eating healthy food is essential to feel your best and get what you and your baby need. If you find you’re deficient in specific vitamins, be sure to supplement them to help you feel your best.

6. Socialize with a friend.

It can be hard to foster adult conversation when knee-deep in motherhood. Reconnecting with friends is a great way to vent or talk about something unrelated to kids. It will also remind you of the person you were before your kids.

7. Meal prep.

When we are hungry, it is easy to reach for something unhealthy. Taking time to prepare meals will help you have food ready to go when needed. This also lets you control what is in your meals to keep them healthier.

8. Find a way to relieve stress.

Kids can cause a lot of stress. They may be fighting with you, whining, or fighting each other. It can be overwhelming. Finding a way to relieve stress is essential to your health. This could be taking a long shower, walking, reading a book, getting a massage, stretching, or doing yoga. Find something that works for you.

9. Know when to take a movie day.

Giving kids too much screen time is a hot-button issue. Of course, you don’t want your kids just camped out in front of the TV all day, but once in a while, having a chill family movie day can be good for everyone. Whether you don’t feel good, are tired, or just need an unscripted day, a movie day may just be what you need.

10. Make a routine.

Sticking to a routine most days can help foster good habits in you and your kids. Kids thrive on routines, and keeping one in place will help avoid fights and ensure you get to everything you need to do.

11. Eat breakfast.

It may seem like skipping breakfast is a way to get a headstart on the day, but it will only make you hungry and cranky.

12. Plan family time.

We are constantly in motion, and losing sight of family time can be easy. Plan time that you can spend together doing different activities.

13. Practice what you preach.

We all want our kids to be happy and healthy. Getting them to listen is rooted in the things that we do. If we want them to eat better, we must also eat better. They will take on all our bad habits, so demonstrate some good ones too.

14. Communicate with your partner and take date nights when you can.

Taking care of kids is all-consuming and can be super overwhelming. Some nights, we may need to turn in early, but other times, it’s important to connect with your partner. Keeping these relationships strong is an important aspect of our lives.

15. Move your body.

Even if you don’t have time for a full-fledged workout, move your body daily. This could be something as simple as indoor fitness activities for kids, having a dance party, or taking a walk with your kids, which will benefit everyone. Sitting for too long is bad for you, so try to do what you can.

16. Play with your kids.

It can be tempting to send your kids off to play by themselves. While this can be helpful and important, it is also a good idea to take the time to play with them sometimes, too. Not only is this fun for your kids, but it also benefits you. Taking out time to pretend will help you bond with your kids. Plus, it’s just fun.

17. Take breaks from your phone.

We all spend too much time on our phones. Detoxing from them for a few hours will help you feel better.

18. Set boundaries for work.

Many of us have work email access on our phones. Answering emails or calls outside of work can be tempting, but you need to set boundaries. When you’re off of work, be off of work. Everything will be there tomorrow, and nothing terrible will happen if you take some time away to pay attention to your family entirely.

19. Ask for help.

All of us get overwhelmed and need a break. When you need help with something, ask. Trying to take everything on when you’re burned out will end poorly.

Many factors go into being and staying healthy. Keeping ourselves at our best takes a lot of work. Even if you can only focus on a few things at a time, you will still feel better than you would have otherwise. These healthy habits may seem simple, but they will go a long way to helping you feel your best.

You may have heard a lot of buzz in recent years about hidden toxins in your food, hair care products, and cleaning supplies. With headlines and debates taking over your social media news feed, it can be pretty overwhelming to determine what’s bad and what isn’t.

Are sulfates bad? What about chlorine? Is the laundry detergent you’re using truly harmful to you and your family? To clear up some of the consumer noise, we’ve cross-checked a list of potentially harmful toxins that are lingering in your house and what you can use in place of them.

Hidden Toxins in Your Kitchen

Bisphenol A (BPA)

Ah, yes, BPA. This chemical compound topping the list may not come as a surprise. Within the last decade, many scientific findings have unveiled health risks associated with exposure to BPA–including harmful effects on the brain and prostate gland of fetuses, babies, and kids.¹ Additional studies have found a possible connection between BPA and diseases, such as cancer, diabetes, obesity, and reproductive, neuroendocrine, and immune system disorders.²

Hiding Spot:

Since the ’50s, BPA has been used in various plastic—and resin-based products that are sneaking around in your kitchen cupboards. Everyday things like reusable food containers, plastic wrap, water bottles, inside the lining of canned foods, and even baby bottles. The industrial chemical can then seep into the food or beverages stored within these items.

To refrain from using BPA products in your household, it may be best to opt for glass containers instead of plastic. Also, cut back on purchasing canned produce (remember, fresh is best!). And refrain from heating your reusable containers in the microwave or placing them in the dishwasher. The heat can cause the product to break down over time and allow BPA to get into the food.

Sodium Hydroxide

Also known as lye or caustic soda, Sodium Hydroxide is an odorless, irritating, and highly corrosive substance made of white, solid crystals that can absorb moisture in the air.

Hiding Spot:

Sodium Hydroxide is most commonly used in drain and oven cleaners, as it can easily cut through grime and grease. While a sparkling oven and unclogged drain sound like a good days’ cleaning, exposure to the compound can be very harmful. According to the Center for Disease Control, sodium hydroxide can cause temporary hair loss, severe burns to eyes, skin, and inner membranes, and permanent damage to any tissue that it comes in contact with.³ If inhaled, it can also lead to an accumulation of fluid in the lungs and make your larynx swell.

Be sure to not pour lye down the drain, into your toilet, or toss in your trashcan to dispose of. Instead, contact your local hazardous waste collection agency for specific disposal instructions.

Triclosan

Developed in the 1960s, triclosan is an antibacterial agent commonly used to reduce and prevent bacterial contamination. Although incorporating triclosan in many consumer products came from positive intentions, the ingredient can put you and your little ones in harm’s way.

In December 2017, however, the U.S. Food and Drug Administration (FDA) issued a final rule requiring the removal of triclosan in over-the-counter antiseptics because it is not “recognized as safe and effective due to insufficient data.”⁴

Hiding Spot:

The FDA requires the omission of triclosan in over-the-counter products. But be sure to double-check your antibacterial soaps and liquid dishwashing detergents to ensure there isn’t any triclosan lurking in the ingredient list.

Hidden Toxins in Your Bathroom

Sodium Lauryl Sulfate

If you’ve been adopting the clean hair product method at home, you’re likely familiar with sodium lauryl sulfate (SLS). As a surfactant, SLS creates a rich lather in beauty products and traps oil and dirt that’s rinsed away with water. It can strip the skin and hair of its natural oils, leading to allergic reactions, dry skin, and irritation to your eyes, skin, and mouth.

Hiding Spot:

SLS can be found in shampoos, body wash, facial cleansers, bubble baths, and bath bombs since it can create foam. A 2015 report from the National Institutes of Health discovered that products with more than 2% of SLS could cause skin irritation, which is lower than the actual levels found in most items today. According to the findings, there are SLS concentrations in up to 50% of personal care products and up to 30% in common household cleaning agents.⁵

When shopping for shampoos and bubble baths for your little one, look to sodium coco sulfate, made from coconut oil, as an alternative in your beauty supplies.

Phthalates

Often called plasticizers, phthalates are a group of synthetic chemicals used to make plastics softer, more durable, and flexible. The Harvard T.H. Chan School of Public Health recently revealed that phthalates, as hormone-disrupting chemicals, can increase the risk of both miscarriage and gestational diabetes.⁶ Additional research has also found that prenatal exposure can impair a fetus’ brain development and increase the risk of learning, attention, and behavioral disorders.⁷

Hiding Spot:

Phthalates are just about everywhere and in most items we use in everyday life. They can be found in perfumes, lotions, air fresheners, nail polish, carpeting, shower curtains, vinyl flooring, building materials, and the list goes on. Even foods are linked to higher levels, like cooking oils, fatty meats and poultry, high-fat dairy, and fast foods.

Feel some comfort from the fact that, of the phthalate family (which includes a good number of siblings), several are permanently banned from toys and products that help youngsters under three years old sleep, eat, teethe, or suck.

To further keep your household in good hands, avoid plastic as much as possible. Also, say yay to organic produce, dairy, and meats.

Fragrances

From soothing lavender and citrusy lemons to seasonal pumpkin and freshly picked apples, the number of fragrances is endless. Unfortunately, there’s no telling what exactly makes up these scents that we’re breathing in or putting on our bodies.

The word fragrance is simply a blanket term for about 4,000 individual chemicals incorporated into everyday supplies.⁸ To make matters worse, these chemicals do not need to be disclosed under the trade secret law. This protects the formula behind the manufacturers’ scents, leaving consumers only to find the word “fragrance” or “perfume” on a product label.

Hiding Spot:

Fragrances are everywhere. They’re in our laundry detergents, fabric softeners, soaps, face creams, body washes, makeup, you name it. Our daily lives are inundated with scents we can’t escape. While we may love the way it makes our home, car, or skin smell, research has found that some of the chemicals in fragrances are linked to allergies, cancer, disrupting hormones, and reproductive and developmental toxicity.⁹

When shopping, keep an eye out for fragrance-free items to ensure it doesn’t contain any artificial aromas. Be wary of “unscented” labeling that may still incorporate chemicals that help to omit scents.

Hidden Toxins in Your Laundry Room

Chlorine

It should be expected that the go-to product for whitening our clothes and cleaning our pools can be toxic. Chlorine is a chemical element used as a disinfectant to kill bacteria. At the core, it is meant to do more good than bad. However, it is harmful if inhaled in its natural gas form, acting as a respiratory irritant.

Breathing in the gas could also lead to pulmonary edema—a condition caused by excessive buildup of fluid in the lungs—or cause eye and skin irritation, difficulty breathing, sore throat, wheezing, and chest tightness according to the New York State Department of Health.¹⁰

Hiding Spot:

This toxin hides out in laundry whiteners, toilet bowl cleaners, and mildew removers, to name a few. Despite loving the brightness of your white clothes fresh out of the wash, it’s best to turn to a more natural alternative like baking soda or vinegar.

Quaternary Ammonium Compounds

Quaternary Ammonium Compounds, also known as quats or QACs, are a group of chemicals that act as an antistatic agent, disinfectant, preservative, surfactant, and sanitizer. While it can kill bacteria, fungi, and viruses, quats are classified as pesticides and regulated as pesticides by the U.S. Environmental Protection Agency.¹¹

Several quats found in commercial and household items have been linked to a decrease in fertility, based upon research in recent years.¹² Breathing them in can also trigger upper respiratory tract irritations and asthma symptoms and irritate the nose and throat.

The Hiding Spot:

Say hello to quats in dryer sheets and fabric softeners in your laundry room. They’re also found in disinfectant wipes and hand sanitizers that may be stashed in your car and purse. If you want to keep the fresh scent of clothes after they’ve been removed from the dryer, swap dryer sheets for a wool dryer ball.

Contact your local hazardous waste facility if you’re concerned about using these hidden toxins in your home and want to remove them safely. They can come to collect the items and dispose of them for you, so you don’t have to.

Next on your list? A shopping trip for safer alternatives without these nasty toxins!

We can all agree that mom life is hectic, often unplanned, and can throw us all for a loop at any moment. From “five more minutes” at the park to “oops, it’s time to get out of the pool right now,” sunny weather brings activities, smiles, and forgetting to look at my watch. This is why my pantry is stocked with these ten shelf-stable superfoods. No matter how much of a rush I’m in, my toddler is still getting a nourishing meal or snack amidst the chaos of my forgetfulness.

10 Superfoods to Keep in the Pantry

Canned Sardines

Buy Here

I know it sounds crazy but hear me out. This is number one on my list for a reason. Truth be told, I did not “think” I liked sardines until I started giving them to my son. And once we ate them together, I realized they’re pretty delicious. I generally buy boneless-skinless fillets packed in olive oil. Serve them with some crackers (my favorites lower on the list), maybe a pickle or fresh bell pepper sticks, and you’ve got dinner without making any pots or pans dirty.

The health benefits of these babies are through the ROOF! It’s a protein-packed superfood loaded with omega-3, DHA, and all you have to do is open the can!

Hemp Hearts

Did you know that three tablespoons of hemp hearts have about the same amount of protein as a small chicken breast? Talk about a superfood! It’s also an excellent source of calcium, dietary fiber, and iron. All the things we worry about as moms to make sure our kiddos have a well-rounded diet. We call them hemp “sprinkles” at our house, and our favorite way to serve them is with avocado.

Three Wishes Cereal

I’m so happy to have found a cereal without all the added junk! And this one only has 4 ingredients. Chickpeas are the main ingredient and are high in protein, low in sugar, grain-free, and suitable for all allergies. Winning! You’ll find the unsweetened variety in a small stasher in every purse, backpack, and bag we own.

Sunflower Seeds

The perfect allergen-friendly alternative to making a simple pesto or adding a creaminess to a blended veggie sauce while keeping it dairy-free. This superfood is an easy go-to that can be incorporated into your meals in many ways.

Cashew Cookie Lara Bars

I talk about this flavor specifically because it only has TWO ingredients, and I’m a stickler for added stuff in my family’s food. Cashews. Dates. Period.

Seed Crackers

There are plenty of brands that make seed crackers now. These crunchy munchies have lots of protein, are generally gluten, dairy, and soy-free (read your labels), and I honestly don’t feel guilty after finishing a box. They’re a great addition to school lunch boxes, dinner, or snack time. My favorites are Mary’s Gone Crackers.

Dates

I’m all about a sweet snack that’s good for both mama and kiddo, so we love eating dates. Full of fiber, antioxidants, and perfectly delicious, dates make a great “grab-something” when you feel like feeding your sweet tooth. I also use them to sweeten smoothies and make granola bars.

Dried Fruit

Did you know sulfur is added to fruits so they don’t turn brown once they’re dry? But is it really necessary? I say nah. Skip the sugary fruit roll-ups and snag a bag of dried fruit. You and your kiddos will love the natural sweetness of apricots, mangos, figs, and bananas as you adventure on the go or snag a bite from the cabinet. Made In Nature makes a wonderful variety of dried fruits.

Quinoa

This is my favorite super grain that cooks for 1 minute in the pressure cooker (that’s not a typo) and 15 minutes on the stove. I swap it into any recipe that calls for rice, serve it cold in a salad, or mix it into eggs for a superfood omelet with whatever leftovers we have in the fridge.

Nut Butters & Nuts

I’m all for all varieties in any form! Almonds, cashews, peanuts, macadamias, pistachios. I even love powdered peanut butter for an addition to morning yogurt or a shake. I like to change up what we eat, so I generally don’t offer the same nut every day. This leads to more exposure for my kiddo, more variety, and ensures we don’t get bored. Just be sure to adapt age-appropriately to your kiddo and serve nuts and butters how you feel safest.

With these tasty and healthy superfoods in your pantry, you’ll be one prepared mama!

It is no secret that being a mom can take a toll on your body that does not end when pregnancy or even postpartum ends. Carrying around a newborn or toddler can make for sore shoulders. Breastfeeding also forces your body to contort into new positions for extended periods. Lugging around heavy kids and diaper bags is not easy either. By the end of the day, your body may be aching no matter what stage of motherhood you are in. Here are different stretches for mom and yoga poses that can help your body recover faster and feel better from all the new activities.

Stretches for Moms to Relieve Tension and Soreness

Cat-Camel Stretch

Constantly bending to pick up your child out of a crib unevenly compresses your spinal disks. If you do not address these issues, you could end up having long-term back problems. Doing the cat-camel stretch helps to maintain flexibility in your back, which will help this problem. This stretch is similar to cat/cow in yoga as you start on all fours.

Position your neck in line with your spine and tighten your abs to round your back. Make sure to tuck in your pelvis. Hold it for five seconds and then go back to starting position and continue to let your back sag toward the floor and lift your head and chest. Hold this position for five seconds. Repeat as desired.

Hip Flexor Lunges

Chasing after your toddler can be damaging to your lower back and hips. It can contribute to tight hip flexors. Hip flexor lunges can help.

Get into a lunge position with your back knee on the floor and press your hips forward until you feel a stretch in the front of that thigh. Hold for 30 seconds and repeat on the other side.

Shoulder Bridge

Along with these tight hip flexors, you could also develop lower back pain. A shoulder bridge stretch can be a great way to help alleviate this pain.

Lay on the floor with bent knees and your feet on the floor. Curl your back to lift it off the floor and hold for five seconds.

Elbow Curls

Whether it is giving a bath, leaning down to talk to a toddler, picking up toys, or changing a baby’s diaper, moms are hunching over a lot throughout the day. Unfortunately, this position can create problems over time by causing a muscular imbalance. Elbow curls can help stretch these tight upper back muscles.

Sit in a chair with your hands behind your head. Flare out your elbows to the side and then slowly press them forward in front of your face. Squeeze your shoulder blades, pull your elbows back and return to the starting position.

Stretch for stiff shoulders

This hunched position can also cause shoulder pain, which can filter into your back and neck.

Sit in a backless chair with your feet flat on the floor. Put your left arm behind your waist and grasp your left wrist with your right hand. Pull your left hand to the right gently while looking over your left shoulder. Squeeze your shoulder blades and hold for 30 seconds. Repeat with the other arm.

Stress Relieving Yoga Poses

Thread the Needle

Thread the Needle pose is great for opening the shoulders and stretching the spine. It also acts to stretch the upper back.

You start in tabletop position, extend one arm toward the ceiling and look toward your hand. Then, move that arm under your chest and allow that shoulder to rest on the mat. Next, extend the other arm and hold. Repeat on the other side.

Cobra

Cobra acts to strengthen your back and prevent pain.

You lie on the floor with your forehead resting on it. Place your hands on the floor at about mid-ribcage. Lift your chest and head with your shoulder blades down and back. Hold for five seconds.

Supported Warrior

This position is designed to treat knee pain, but it also stretches and strengthens your leg muscles.

Place your hands against a wall at shoulder height. Touch the wall with the toes of one foot while slightly bending your elbows. Take the other foot a few feet behind your body and bend your knee toward the floor. Hold this for 10 to 15 seconds. Switch sides.

Butterfly

Butterfly helps to relieve a stiff back and hips.

Sit with the soles of your feet together and your legs forming a diamond. Drop the weight of your legs.

Rear Arm Lift

This position is excellent for improving flexibility and soothing shoulder pain.

Stand with feet hip-width apart and a strap in one hand. Put both arms behind your back and grab the strap with the other hand also. Pull in your shoulders and move your hands toward each other to open up your chest.

Wall Plank

This pose helps increase shoulder mobility and relieve elbow and shoulder pain.

Face the wall with feet hip-width or less. Extend your arms and place palms against the wall. Then move forward and lean your body weight onto the wall. Bend your elbows slowly, touch your nose to the wall before pushing back.

Extended Child’s Pose

The extended child’s pose is a great stretch to relieve lower back and neck pain. In addition, it stretches your hips, thighs, and ankles.

From a kneeling position, extend your knees to the edges of your mat while keeping your toes together. Then, sink back into your hips while stretching your arms out in front as you lower your face toward the mat. Hold for 30 seconds.

By stretching out your body, you can help alleviate many aches and pains associated with being a mom. These stretches for mom are a great start to reset your body and can be done in different combinations to address how you feel that day.

“Do 400 Kegels exercises per day.”

“When you’re pregnant, you don’t want to get too tight, or the baby won’t come out.”

“Everyone should do 30 minutes of Kegels a day.”

As a pelvic floor physical therapist, I’ve seen all these about Kegel exercises on the internet. But what is the truth?

“Just do your Kegels” is what many pregnant people hear from providers. The internet is full of advice on what to do and not to do during pregnancy. Let’s dive into the truths and myths surrounding the Kegel.

What is a Kegel?

A Kegel is a voluntary contraction you can do with your pelvic floor muscles (PFM). This contraction involves a circumferential tightening and lift of your pelvic floor muscles. If performed correctly, your pelvic floor muscles can become stronger over time.

What are the pelvic floor muscles?

The pelvic floor comprises muscles, organs, and connective tissue. The pelvic floor muscles are a hammock of muscles that sit at the bottom of your pelvis. They perform four main functions:

1. Continence: these muscles allow you to hold back your bladder and bowels until you decide it’s the right time to go – not in the middle of a run or exercise class.
2. Organ support: the muscles help elevate your colon, uterus, and bladder.
3. Posture: the muscles work in concert with your abdominals as part of your core support and postural control.
4. Sexual Pleasure: the PFM help improve your ability to have, and enhance the strength of your orgasms.

Of course, you want all these, so let’s get going.

Before I teach you how to perform Kegel exercises, I think it’s worth knowing more about these muscles. First, you have fast and slow-twitch muscles. We’ll refer to these as your “sprinter” versus your “marathon” muscles. The sprinter muscles help quickly close and lift and keep your pants dry when you laugh, cough, or sneeze. The “marathon” muscles are always a little active and help keep your uterus, bladder, and bowels up where they should be throughout your day.

Why perform Kegel exercises?

Strong pelvic floor muscles help reduce your likelihood of having pelvic floor dysfunction, such as pelvic organ prolapse and leaking urine. Pelvic floor dysfunction occurs when the muscles aren’t working correctly to help with the four functions above and can result in leaking pee when you get to your front door, losing urine with laughing, coughing, or sneezing, pain with sex, constipation, and your organs descending downward.

There are different kinds of pelvic floor dysfunction: underactive or “weak” and overactive or “tight.” People with weak PFM experience leaking urine or stool with laughing, coughing, sneezing, or exercising or at the front door. Weak muscles might also feel like pelvic floor heaviness. Symptoms of overactive pelvic floor muscles include constipation, pain with sex, tailbone pain, and pain with sitting. If you think to yourself, “Well, I’m leaking, so I must have a weak pelvic floor,” know that you can simultaneously have a “weak” and “tight” pelvic floor. If you suspect pelvic floor tightness, see a pelvic floor PT.

A few factors that can contribute to pelvic floor dysfunction include your pelvic floor muscle strength and coordination, whether or not you’ve had children, if your job involves lots of lifting, constipation, aging, and how strong your connective tissue is. We can’t change how old we are, but we can change the strength and coordination of our muscles.

There are significant downsides to having weak pelvic floor muscles. Leaking urine is one type of pelvic floor dysfunction that can make people less likely to be active. Yet we know that physical activity is important for our health. Staying active can help by reducing depression and anxiety, controlling and reducing diabetes, reducing our chances of getting osteoporosis, lowering high blood pressure, reducing the effects of obesity, lowering the risk for breast & colon cancer, and reducing coronary artery disease.

Urinary incontinence occurs in up to 46% of women in the US, and up to 50% of women show some degree of pelvic organ prolapse during a vaginal exam. In many women, Kegels or PFM exercises have been shown to reduce stress, urinary incontinence, or leaking with physical exertion or downward pressure like coughing, sneezing, and laughing.

When NOT to do Kegel exercises!

Despite the clear evidence that Kegels can help reduce pelvic floor dysfunction, there are times when Kegels are the wrong thing to do. If you fall into the overactive pelvic floor muscles category, Kegels will likely only exacerbate the problem. If you suffer from painful sex, trouble emptying your bowels or bladder, or pelvic pain, consult with a pelvic floor PT and don’t do Kegels. Imagine this: if you squeeze your biceps so much that you can’t fully straighten your arm muscles, you won’t start squeezing your arm more; you will get therapy to help relax those muscles first. Eventually, you might be appropriate for strengthening. In pelvic PT, we say, “lengthen before you strengthen.”

Another time to NOT do Kegel exercises is on the toilet. When you’re on the toilet, we want you to empty your bladder, and Kegels stop the stream of pee. Please try Kegels at a time when your pelvic floor should be squeezing.

If you perform Kegel exercises and your symptoms get worse, stop and consult with a pelvic floor physical therapist or your care team. Symptoms like leaking urine can happen because of a combination of overactive or tight and underactive muscles.

When do I start Kegel exercises?

Ideally, start performing Kegels when you are pregnant. However, any time is a good time to start. A stronger pelvic floor is associated with less preterm labor. If you are postpartum, you can start a few days after birth as long as you don’t have a catheter and your team thinks it’s okay. I have people begin gently using their core muscles, including their pelvic floor, within the first few weeks after birth. The key is to use them gently at first. The marathon muscles are always working to help stabilize your posture, so starting gentle awareness and activation after birth is usually okay.

How to Do Kegel Exercises

If you’re early on in your journey, know that these muscles move very little, and you may not feel a significant lift and squeeze, but you will eventually.

I’m always saying, “less is more.” To get a good idea if you are performing them correctly, whip out a mirror, check yourself (yes, I do mean that—wash your hands and/or use gloves and lubricant to make yourself more comfortable), or see a pelvic floor physical therapist.

• Start out lying down when you can fully relax and pay attention to your body. Take a breath in, and as you start to exhale, imagine you are gently “holding back gas.” The cues “hold back gas” or “tighten and lift your anus” are very helpful when teaching women to contract their pelvic floors. If you like a bit of humor, think about “sucking a smoothie up through a straw into your vagina.”
• After performing this squeeze, give yourself five to 10 seconds to fully let go.
• Now, put one hand on your belly and one hand on your inner thigh. Inhale, and as you breathe out, “hold back gas” and check that your abdominals and thigh muscles are staying relaxed. If, like most people, you feel those muscles contracting, start over. Fully release your muscles. During your next attempt at a “Kegel,” try a smaller squeeze.
• Next, try a pelvic floor contraction or kegel and see if you are breathing or holding your breath.
• During an ideal Kegel, you can breathe in and out normally, only using those muscles at the bottom of your pelvis.
• Try a few long holds and quick squeezes. After each little quick contraction, fully let go before you try the next one. Releasing your pelvic floor muscles is often harder than squeezing them. You may need to wait 10 seconds as your pelvic floor muscles release down after a long squeeze.

How many Kegels?

It’s best to see a pelvic floor physical therapist to check how long you can hold those muscles. Ideally, try to perform squeezes for up to 10 seconds. Perform 10 Kegels in a row, three times a day. However, every individual is different. You may need to start with five squeezes for a 3-second hold if you are weaker and work up to 10 seconds. You may also have different needs. A crossfitter will need a stronger pelvic floor than someone whose main exercise is swimming.

Note: Kegel exercises aren’t the be-all-end-all. Many other factors contribute to pelvic floor dysfunction, like posture, breathing, and the use of other muscles. See a pelvic floor specialist if you have significant leaking, prolapse, or pain.

Here is How to Find a Pelvic Floor Physical Therapist:

1. https://ptl.womenshealthapta.org/
2. https://pelvicguru.com/directory/
3. https://pelvicrehab.com/

Resources

Gunter, J. (2019). The vagina bible: The vulva and the vagina: Separating the myth from the medicine. Citadel Press.

Bump RC, Hurt WG, Fantl JA, Wyman JF. Assessment of Kegel pelvic muscle exercise performance after brief verbal instruction. Am J Obstet Gynecol. 1991 Aug; 165(2):322-7.  https://doi.org/10.1016/0002-9378(91)90085-6

If you’re looking for some at-home fitness tips to help you stay active, you’ve come to the right place! First things first, quarantine or not, you do NOT need a gym membership or any expensive gym equipment to be able to knock out an effective workout! You also don’t need to spend money on tons of programs or shakes to stay healthy. Instead, you can follow these pretty basic fitness tips below.

10 At Home Fitness Tips for Moms

1. Incorporate bodyweight training at home

Bodyweight training is a very effective form of exercise. And one of the best parts is you can do it anywhere, any time. When it comes to bodyweight movements, think of things like:

• Static lunges
• Side lunges
• Squats
• Jumping Jacks
• Pushups (incline with your hands against a countertop or decline where your feet are higher than your hand placement)
• Knee tucks (a high jump where you pull your knees toward your chest as you jump into the air)
• Planks
• Sit-ups/Crunches
• Frog Pumps
• Glute Bridges
• Hip Thrusts
• Wall sits

For the sake of just moving, you can choose a few movements from the list and perform them throughout the day. If you’re looking for a more structured routine to add to your day, I’d aim to do an upper, lower, and core movement for a few sets.

2. Stay hydrated

Staying on top of your body’s hydration needs during this time is just as important! Make sure you’re drinking enough water or liquids throughout the day to replenish your body’s fluid intake needs (even more so if you are working out).

Other things to consider are if you’re pregnant or breastfeeding — you don’t want to skimp on consuming enough liquids!

3. Remember not to eat all your snacks

Most of us probably have a few snacks in the pantry for ourselves or our kids. So, it’s okay to break into them and have some snacks, but do your best to refrain from consuming them all in one sitting. Instead, separate your meals throughout the day, so you aren’t becoming overly hungry at any given point and time.

4. Learn how to exercise with a toddler at home

If you have a toddler at home, let me just say I understand. The struggle is real! If you’re lucky, they may be interested in your workout that they begin to do it with you. If not, they may be climbing, crying, jumping, and making it very hard for you to get any kind of workout done. So, encourage independent play for them while you work out (or let your kids workout with you). Remember, you can have a great workout in as little as 30 minutes. Set up a designated play spot for your little one with various toys for them to explore while you, mama, get that fitness in!

5. Embrace those home-cooked meals

Although it’s probably more time-consuming, embrace cooking delicious healthy meals daily for yourself and your family (or at least most of the week). Get everyone on board with enjoying some healthy dishes; eventually, it may become a staple in your daily routine.

6. Workout with a friend (virtually)

Not one to workout solo? No problem! Hop on FaceTime, call your best friends and make your workout a group effort. You can pick a program to do together, such as something from YouTube or a fitness app. Or you can all do your own routines while being able to converse with one another.

7. Try some relaxing yoga

Yoga is a great way to stay active and relieve some unwanted stress. YouTube has a ton of free yoga videos that I enjoy using — they have different yoga workouts for all levels, making them very convenient!

8. Set up a mini home gym

If you have some resistance bands, yoga blocks, dumbbells, or any kind of minimal fitness equipment lying around, make yourself a designated area in your home to be your home gym.

Don’t have any equipment? No worries! You can still use household items such as a gallon of milk, laundry detergent containers, rice bags, etc., in place of dumbbells.

9. Keep moving

Try to make a conscious effort to sit less and move. You can even incorporate fun little ways to stay active. Such as, if you have an item in the microwave, perform jumping jacks until it’s finished. Or if a show goes on commercial, begin doing squats until the show is back on. Little things like that can add up to make a big difference!

10. Have a dance party!

This one is especially fun if you have little ones around! Put on a fun playlist, grab your little ones, and begin to get your groove on. It’s something I’ve started doing twice a day with my son. Not only does he get a kick out of jumping and wiggling around, but it keeps this pregnant mama moving and active without being too much to handle.

If you’ve been struggling to stay fit, try these at-home fitness tips, and let us know how it goes!