Valentine’s Day is one of the cutest holidays to celebrate with your little one! Whether you have a brand new baby, a toddler, or a big kid, we have a list of easy crafts to help you celebrate the day of love.

With Valentine's Day fast approaching, it's time to order class valentines!

Here are some of our favorite picks. We chose gifts kids love, that parents don't want to throw away. Save yourself the hassle of combing through the options and grab one from our list.

Let love take center stage this Valentine's Day through heart-to-heart connections with your kids, Mama! These are most appropriate for kids aged 3+ but use your best judgement about your little one's readiness and interest!

Whether you're a seasoned fitness enthusiast or a newbie lacing up your running shoes for the first time, we want you running strong into the new year! Embarking on a running adventure can be both exciting and a tad overwhelming, especially if you're a new mom juggling the demands of motherhood. Fear not, though! We've got your back with a treasure trove of tips, tricks, and motivation to make your running experience enjoyable and fulfilling.

Ready to unlock the secrets to a successful running routine? Let's lace up and stride confidently into a life where each step is a testament to your strength, resilience, and the incredible journey of motherhood. Get ready to sweat, smile, and achieve those running goals–because you, Mama, are unstoppable!

We get it. Balancing the demands of mom life with nourishing yours and your family's bodies is HARD. Get enough fiber, hit your protein goals, mind your calories, avoid processed foods.

Hopefully, this real life sample meal plan helps! This is what I really eat in a typical day. It is easy to make, can be meal prepped in advance, and best of all, my kids will eat 90% of it. It hits my daily protein (120+) and fiber (25+) goals while coming in right around 1800 calories.

Looking for more support with nutrition? Our 8 week Body Well program, offered 4x a year virtually AND in person, will help you learn simple daily habits and routines o plan and prep recipes that fuel your body properly. Click HERE to learn more.

Bringing a new life into the world is a transformative experience. The 4th Trimester, the time after birth, is the most intense for moms. During this phase of motherhood, you should focus on keeping yourself and your baby healthy instead of worrying about returning to your fitness routine. You should approach healing in your 4th Trimester as a place of no judgment or comparison, just awareness. Every single pregnancy and birth is different, and everyone’s body will heal and recover differently. Celebrate this and honor it.

As you begin to settle into motherhood, thoughts of returning to your fitness routine may cross your mind. While getting back to movement can be a positive step for both your physical and mental well-being, it’s essential to approach it with care. Postpartum recovery is unique for every woman, and understanding your body’s needs is key to ensuring a safe and effective return to exercise. Here are four things you need to know before you start moving again:

Enjoy this delicious, nutritious winter drink! Turmeric is known for its anti inflammatory benefits. And it goes so nicely with winter flavors like cinnamon.

If you're a mama, chances are you've at least heard of, if not experienced, DR or DRA.

Diastasis Recti (DR/DRA) is a common condition referring to the separation of the rectus abdominis or your “6-pack” abs. In pregnancy (or in any internal abdominal swelling) the rectus abdominis stretches to its capacity and the muscle will open along the linea alba, stretching itself past the point of proper function.

Sounds complex, right? Well, the truth is... it is! No two cases of Diastasis Recti are the same, but the good news is that it's not all that uncommon and that healing is possible! In fact, this separation is completely normal in pregnancy and is found in 98% of pregnancies carried to term. We find that 60% of women have some level of DRA at 6 weeks postpartum and that 30% have a level of DRA at one year postpartum.

Diastasis Recti can (and likely will) look different for each person. The division can occur anywhere along the linea alba and can be wide, narrow, deep, or seemingly small. In some, you can visibly see the division of the muscle. Some look like swelling or abdominal protrusion. Some are hard to see, but something feels “off” internally. DRA does not consistently happen in the same place. There are 4 different places a separation can occur, creating 4 different styles of DRA.

As a mother, finding time to work out can be a challenge. Between the demands of caring for your little one and managing day-to-day responsibilities, it might seem like there’s no time left for self-care. However, incorporating babywearing into your workout routine can be a game-changer, allowing you to bond with your baby while staying active. In this blog, we’ll explore the numerous benefits of babywearing while working out, from strengthening your body to nurturing your connection with your child.

Pregnancy is a beautiful and exciting journey filled with anticipation and joy. As you prepare to welcome a new life, you'll experience a whirlwind of emotions and physical changes. While there are many wonderful moments to cherish, it's essential to acknowledge that pregnancy also comes with challenges. One common discomfort that many expectant mothers face is back pain, especially in their Third Trimester.

Back pain is a common complaint among pregnant women. As your body undergoes significant changes to accommodate a growing baby, it's natural to experience discomfort. Several factors can contribute to back pain during pregnancy, including:

• Hormonal Changes: Hormones like relaxin soften your ligaments, increasing flexibility and potential joint instability.

• Shifting Center of Gravity: As your belly grows, your center of gravity shifts forward, putting more pressure on your lower back.

• Poor Posture: Slouching or leaning forward to compensate for your growing belly can contribute to back pain.

• Muscle Weakness: Pregnancy can weaken your core and back muscles, making it harder to support your body's weight.

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Whether you’re a fan of your homemade lattes, Starbucks, Pete’s, Dunkin’, or the cozy mom-and-pop coffee shop down the street, we’ve got a delicious, healthy treat you can whip up at home. Meet your new seasonal favorite: a healthy pumpkin spice latte and an immune-boosting fall golden milk!

This homemade pumpkin spice latte is made with real food ingredients that taste amazing and nourish your body. Unlike many store-bought versions with added sugars and artificial flavors, this DIY version is a health-conscious twist on a fall classic. It’s full of warm spices like cinnamon, nutmeg, and ginger—all of which have anti-inflammatory properties that can help soothe your body, reduce inflammation, and even improve digestion.

Motherhood is full of surprises, but one thing that should never be considered “normal” is peeing on yourself. Whether it’s a little leak when you laugh, sneeze, or jump, this common but often unspoken issue can be improved. Many moms are told that leaking urine after childbirth is just part of the package, but that couldn’t be further from the truth. It’s a sign that your pelvic floor needs attention, and the good news is that it can be addressed with the right care and exercises.

The pelvic floor is a group of muscles that support your bladder, uterus, and bowels. During pregnancy and childbirth, these muscles can stretch and weaken, which can lead to issues like urinary incontinence (peeing when you don’t intend to). If left unchecked, this weakness can persist or worsen over time, but you can regain strength and control with the right attention.

Halloween is a fun and memorable holiday for families, filled with costumes, candy, and festive activities. However, for many parents, the abundance of candy that comes with Halloween can lead to feelings of guilt and shame.

We often hear about parents sneaking candy from their kids' baskets or throwing away bags of treats. Social media is flooded with posts about the number of burpees needed to work off a bite-sized Snickers bar. Some of us may overindulge and feel guilty, leading to increased exercise or avoidance of candy altogether.

Remembering that healthy food is critical for our overall well-being is important. However, having a healthy relationship with food is also essential. Our children learn about healthy food from us and how to approach food. Remember to model the relationship you want your children to have with food throughout this holiday season.

Most of our food choices should be nutritious, but some foods can be enjoyed occasionally. If our children never see us eat a piece of candy or feel guilty after doing so, what are they learning about treats? Can we occasionally eat a few pieces of our favorite candy and enjoy it without shame and guilt?

As the third trimester of pregnancy approaches, the anticipation of labor and delivery becomes more real. While it’s natural to focus on preparing the nursery and gathering all the necessary baby items, preparing your body and mind for labor is equally essential. Labor prep during the third trimester can significantly impact your experience, helping you approach the big day with confidence and strength.

This blog will explore the essential aspects of labor preparation, including breathing techniques, pelvic floor health, mobility exercises, and mental resilience.

By the 3rd Trimester, final adaptations are taking place to prepare your body for delivery, and your exercise possibilities will be further affected. The 3rd Trimester is often a time to alter the fitness program due to weight gain, the growing belly, increased spinal misalignment issues, and the burden of the extra load you are carrying.

Although total blood volume continues to expand, the increased heart rate will plateau by the 3rd Trimester, and stroke volume and cardiac output should begin to decrease. The enlarging uterus continues to push on the diaphragm, so the air volume in the lungs after each exhalation falls considerably. This causes a decrease in oxygen reserve and uptake and may make catching your breath seem more difficult. Higher-intensity exercise can become more challenging, and losing your breath with less intense movements is easier.

Remember, your pelvic floor is similar to a hammock. At this point, the weight of the uterus is causing the hammock to stretch downward, weakening this group of muscles and causing strain. Remember, the pelvic floor is not the only muscle that connects to the pelvis, and muscles such as the glutes and lower back will also feel the strain. This stress can make impact uncomfortable for women, and some women will opt out of all impact options during this trimester. However, remember each pregnancy is different, and we empower moms through choice.

*You are not alone. Our blog series, Motherhood Untold, tells the stories of real moms navigating motherhood's struggles, triumphs, and challenges.

In this installment of 'Motherhood Untold', we're honored to share the story of Kaitlyn Zolli, the owner of FIT4MOM Cedar Park / Leander, whose journey through endometriosis highlights the importance of awareness and self-advocation when it comes to women's health.

“That’s just part of being a woman.”

The first time I heard of Endometriosis was in 2016. I was sitting in my OBGYN’s office for the umpteenth appointment, hoping to finally find the cause of my increasingly debilitating pain.

It had now been two years of my abdominal pain growing more and more constant. It didn’t come and go throughout the month anymore, like it did at the beginning. It was always there. It spread from my lower abdomen through my entire core. I was bloated, uncomfortable, and tired all the time. Sometimes the pain would increase to a severity of nausea. Sometimes I couldn’t stand up straight. Sometimes I couldn’t even get out of bed. To say the pain was impacting my quality life is a vast understatement.

*You are not alone. Our blog series, Motherhood Untold, tells the stories of real moms navigating motherhood's struggles, triumphs, and challenges.

In this installment of 'Motherhood Untold', we're honored to share the story of Becca Graham, a former FIT4MOM franchisee whose journey through adoption has shaped her life and influenced the FIT4MOM Fort Worth community. Becca’s experience as a mother through adoption sheds light on the complexities, joys, and profound impact of this unique path to motherhood.

Pregnancy is a transformative journey filled with unique experiences, challenges, and joys. One key aspect of this journey is the ever-changing nature of the pregnant body. As your baby grows and develops, each day brings new physical changes that can significantly impact emotional and physical feelings, especially when engaging in fitness activities.

The journey of pregnancy is not just about preparing for childbirth; it's about nurturing physical and mental health to ensure a smooth transition into motherhood. This involves embracing the fluctuations in energy levels, comfort, and emotional states that come with each passing day. By incorporating self-awareness practices such as body scans and mindful movement, we can cultivate a deeper connection with the body and foster a positive mindset towards fitness during this transformative period.

Every pregnancy is different, and so are the daily experiences accompanying it. The body experiences many changes throughout each trimester, from hormonal shifts to physical discomforts such as nausea, fatigue, or balance changes. These variations can affect energy levels, mood, and overall well-being, making it crucial to approach fitness with mindfulness and self-awareness.

We are so excited to share our 2023 Holiday Gift Guide! We chosen some of our very favorite items + experiences to help you with your gifting needs this holiday season. And our favorite part -- almost every item is from a local small business! So support your local economy while treating your friends and families to unique and special gifts this seasons