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...

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.

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

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...

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,...

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...

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...

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...

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...

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...

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...

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...

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...

As Valentine's Day approaches, it's the perfect time to celebrate the love that knows no bounds–the one between you and your little ones! At FIT4MOM, we understand the importance of bonding with your kids, and what better occasion than Valentine's Day to make those heart-to-heart connections even more special?

Two of our FIT4MOM signatures during Stroller Strides and...

*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...

*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...

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...

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