Tag

body transformation

I am humbled…

By | Fit Moms For Life DVD, Fit Moms for Life Six Week Challenge, Health, Lifestyle, Six Week Challenge, Uncategorized

1 Live CoachingI am humbled and honored by the response to our new live coaching program that leads people through our 6 Week Challenge. I’ve had so many emails telling me how excited you are about this program—how you’ve been waiting for just this kind of support and accountability.

→Click here to learn more and reserve your spot←

Here’s what some of you have had to say about this video series and our 6 Week Challenge program:

“It is still very early on in the 6 week challenge for me. However, so far there have been some huge changes. The main one is definitely the change in mindset that I have experienced. I really want to treat my body right by eating the right foods and being as active as possible. I also feel that I have been able to help my whole family focus on being even more healthy (nutrition wise). The third biggest success is definitely the confidence I have in my belief about myself. I am also much more mindful of how important I am as a person.”  Daisy

“I absolutely love the program. Reading Dustin’s book has been a joy. To actually see real people doing the same thing has helped because it doesn’t happen over night. It has really helped me control my a1c and allow me to better control my blood sugars with my type one diabetes.” Kathryn

“Thank You” just doesn’t seem sufficient to express the gratitude I feel for the past 6 weeks. The entire FM4L program has far exceeded my expectations!

I think the greatest of the 4 pillars is the Community and it’s the one I am afraid of. When we first talked about it, I felt very alone…my ‘community’ was very small. I am thankful that my accountability group is continuing into the 12-month alumni sessions. It’s not a large number of people; however, Meagan and Beth are so encouraging and truly understand – we keep each other accountable.

I have learned so much in the past 6 weeks, yet it’s not yet a habit. You mentioned that going through a full year of holidays, seasons, celebrations, weather…and learning the program is important.  In looking back at the initial goals and motivation for the 6-week Challenge [it was:] “I want more energy. Doing Weight Watchers has helped me lose weight, but I am still tired a lot.  I don’t feel healthy.” MISSION ACCOMPLISHED!! Thanks to you and your team!  

I have received so many blessings from this program. I have returned to ‘myself’ – my body is stronger, I feel amazing, I have energy and a positive attitude!! I have been using the Attitude for Gratitude Journal app on my phone – finding at least 3 positive things to be grateful for each day! This is working, the negative thoughts still come through – and move through more quickly as the positives overshadow! Aaaahhh!  I am proud to be a part of FM4L – I AM a FM4L!! Connie

“Thank you for all you have done for moms, myself included. I am finishing up a 6 week challenge with a group led by Christy Shaffer-Belisle and I have to say that in the beginning I never thought I would enjoy exercising (it was more a “necessary evil”). Since I am seeing results (muscle definition I didn’t know I could develop!), I now try to find ways to fit in the exercises each day.

I have a two and a half year old and a 9 month old, and my two and half year old tries to exercise with me, which is pretty adorable, and an encouragement to me that I am showing her a healthy lifestyle at a young age. My 9 month old thinks it is pretty hilarious when I use the exercise ball, so at least I am providing entertainment while I get in shape. 🙂

Still working on improving my eating habits, but my husband has started reading food labels with me and seems willing to change eating habits alongside me, so that is a great bonus! (He actually told me to throw out something a few weeks ago that he usually enjoys eating, because he read the ingredients label and was slightly appalled at all the chemicals). 🙂

Thanks again for starting Fit Moms for Life! I hope to share it with others! Emily

“I got your email and I know it is a mass email but somehow it always feels personal.  You made me reminisce over this last year since I am only 2 weeks short of my one year anniversary of doing your program.  I am choosing to measure my success in these moments rather than pound or inches (which I have lost a whole lot of!!!!).   I smile all the time.

  • I have tons of energy and play with my kids.
  • I do your work outs religiously 3-4 times a week for the last 12 months.  
  • I out plank girls in their 20s from work.
  • I won the limbo contest at the roller rink.
  • I entered a spartan race that I am doing in August (let me assure you, I would never have had the guts to do this.  Not sure I can complete it but I can try).
  • I wore a bikini and was proud.
  • I wear clothes I wore 15 years ago.
  • I can see myself again as how I remember. 

I am not perfect by any means.  I still eat too much sugar and carbohydrates. I still want to lose these last 10 awful pounds, and I still want to be more agile/fast on my feet so to speak but I AM SO HAPPY with myself.   Thanks for giving me the tools to change my life, Beth 

Want to make the same sort of change in your own life? Click HERE to join us now.

Your questions answered…

By | Challenge, Fit Moms For Life DVD, Fit Moms for Life Pledge, Fit Moms for Life Six Week Challenge, Health, Uncategorized
I’m still blown away by your great questions, comments, etc. I thought I’d take a minute to answer some of the most common questions I’ve been getting.

When will the live coaching calls start?

The live coaching group will meet on Tuesdays, starting on May 19.  Emily will reach out to participants to set a time for the calls that works for the greatest number of people.

What will the coaching be like and how will it help me succeed?

We are purposely limiting the size of this coaching group so that Emily can give individual attention to everyone who signs up.  She will be asking you about your goals for the program and how she can best help you, so it may look a little different for everyone.

At a minimum, there will be weekly group calls, regular email/text check-ins, food journal review, etc.  Our goal is to give you the tools and the accountability to help you really make the most of the program over the next 6 weeks and get on track for life.

I am very out of shape and nervous to try an exercise program. I have seen infomercials for workouts that seem really hard.  I am afraid of hurting myself.  Will this program work for someone who has considerable weight to lose and hasn’t exercised in over a decade?

Yes!  Having worked with so many people, we have perfected the art of creating workouts that are gentle enough for the beginner yet challenging enough for the avid exerciser.  The secret is in variable resistance, and exercise modification and progression.  We have people needing to lose 200 lbs doing the workouts.

What equipment will I need for the workouts?

Two workouts are body weight only.  The others only require a set of hand weights (8-15 lbs) and a stability ball (55cm-65cm).

If you are ready to start your own transformation, and get an incredible level of support to ensure your success, click here now.

How a Mom Overcame Divorce, Back Surgery, Multiple Jobs and High Risk Pregnancies to Get Her Life Back

By | Behavior Change, Killer Kurves, Mindset, Moms, Mothers, Strength, Uncategorized
I love hearing stories from everyday people, just like you and I, who have decided enough is enough and have done something about it. Andrea is about to share her story.  She just completed 10 weeks in our Killer Kurves lifestyle weight management program. ->-> Click here to learn more and join her next week as we kickoff our new 12 week session <-<

Take it away Andrea:

I have always been an active person, but also a person who has struggled with my weight since adolescence. I grew up in a family that did not encourage my participation in sports (other than skiing). My parents were also overweight when I was younger. They were also a bit old fashioned and seemed to feel that sports were for “just for boys”.  
 
After growing up on the East Coast, I moved to WI in 1998. I had just received my masters degree and took a teaching job at a smaller town just outside of Madison. In 2000 (at the age of 28), I got married (even though I knew deep in my heart that making my marriage work would be difficult). At the time, most of my friendships I had established in WI were with colleagues at work.  
 
 In 2005 I began a weight loss journey and by 2007, had literally run off 70 lbs.  At that time, I began to have trouble with my back and sciatic nerve. I lost sensation and motion in my legs and feet. By the time I was admitted to St Mary’s Hospital, my sciatic nerve had been pinched off by my L4/L5 disc and I was in need of emergency back surgery. I was rushed to the operating room and concerns that I would have permanent nerve damage were high. That same week, I also finalized my divorce. Both of these events were turning points in my life….for the better! I was pain-free and in control of my own life again. Sure, stress was high – I was working multiple jobs to make ends meet, but I also felt confident and HAPPY! I began to date and met a wonderful man who I married in 2007. He had also lost a significant amount of weight (165 lbs) and was training for his first Ironman Wisconsin race.  (He has now completed 2 of these!)
 
Due to the nerve damage from my back injury, it took me about a year and a half to recover. I did return to running and was able to keep the weight I had lost off until 2010 and the birth of my first child (at the age of 37). I was considered a high-risk pregnancy and also became preeclampsic. I gained a significant amount of weight back during the pregnancy and struggled to loose it after my daughter was born. It only became harder after maternity leave when I returned to work as a teacher.  Just when I began to make some progress, I found out I was pregnant again. During this pregnancy I was also diagnosed with preeclampsia and was put on bed rest for 5 weeks.  After I gave birth, my recovery seemed much slower and I made little progress loosing the weight I had gained. My girls are close in age, and my maternity leave was much shorter.  
 
My daughters are now 5 years old and 3 1/2.  In January I turned 42 years old.  After my 2nd pregnancy I felt more anxious and found myself worrying about my health and whether I would live long enough to see my daughter become adults.  During this time, I tried to run the weight off several times – but struggled to maintain the running consistently. I also found that the demands and workload associated with teaching was growing, making it even more difficult to find time to take time for myself. Even I was able to run consistently, I didn’t seem to be loosing much, if any, weight.  I joined another weight loss program, and although the education piece was helpful, I still struggled to fit in the actual exercise. This past summer, I decided to run my daughters to daycare when they went there twice a week. It was 4.2 miles round trip. Still I did not lose any weight and (after rolling my ankle at the end of the school year) began to have increased pain in the heal and arches of my foot.  However, I also wasn’t feeling well. I was tired all the time and one of my biggest concerns was that I felt like I was in a “brain fog” all the time.  I didn’t feel like I could think clearly. I worried that I was becoming diabetic and was also fearful that I too would have complications from heart disease like other members of my family.
 
I ran one time in September. Then….I gave up.  I was tired of failing. I would learn to love myself and the way I looked. I could overcome the self-esteem issues I was having. The fact that most days, I was so unhappy with the way I looked that I didn’t want to leave the house.  I’d get over it, right?!
 
I decided to do a Google search and see what types of workout and weight loss programs were out there. I had done one of your outdoor bootcamps during the summer of 2013. I enjoyed the workout but was not a big fan of the early morning hours.  When I read the Killer Kurves description on your website, I was immediately interested. I emailed Shelly and after 3 communications, I found myself signing up for K2!  
 
I was nervous and excited when I signed up! I did not want to fail at another exercise/weight loss program! Yet, I knew I needed to a clean slate – something new! I was also joining K2 mid-session so I was worried that I wouldn’t be able to keep up.  I feared I would be overwhelmed trying to balance motherhood, work and now the K2 program. Would it be added stress? Would I stay committed?
 
The biggest obstacle was just committing to something new – putting myself out there.  Leaving the house and joining a group of people I had never met before was out of my comfort zone.  My social anxiety was high….but I knew it was the right thing to do.
 
I enjoyed my very first workout at K2 and every workout since! The time of the evening and Sunday sessions worked out well. My husband was extremely supportive and full of encouragement.
 
I have been with the K2 program for 10 weeks and have lost about 9 pounds. I have lost 1.5 inches off my arms and legs, and just over an inch in my waistline. At my annual doctor appointment last weight, my weight is the lowest it has been in 4 years, my blood pressure was in the normal range (opposed to borderline).  Blood work showed my glucose and cholesterol also in the normal and appropriate ranges. Even more noticeably, I have more energy!!  I was bringing a travel coffee mug of coffee to work each day along with a small thermos full. I had been drinking every drop and still felt tired.  
 
During the first week of K2, I noticed I was returning home after work and my thermos was still full – I wasn’t reaching for any additional cups of coffee!  Overall, I have decreased my sugar/carb intake and am working on adding protein to my diet. In addition, I am managing stress more effectively. My confidence is increasing – the outgoing and determined woman that I knew has started to return!  
 
I still have a long way to go on this journey, but for the first time in a long time I feel like I am in control. Even when I chose to “indulge” in a “treat”, it is a conscious choice done in moderation – rather than something I am unaware of – as if on autopilot.  For the first time in a LONG time I feel as if, “I’ve got this”.
 
I have decided to keep my journey fairly private at this point. People are just beginning to notice that I have lost a few pounds.  My husband is extremely supportive and is on board with me. He would also like to lose weight and my work at K2 has been motivating him to exercise, eat better and prepare healthier meals for our family.
 
I have a strong sweet tooth and I love carbs! Before K2, I had very little self control – I would eat these foods until they were gone! K2 has motivated me to decrease my sugar intake, limit carbs in my diet and increase protein. I have added the protein collagen to my diet and have been able to decrease caffeine. I am working toward increasing my water intake as well.
 
That being said, I am still working toward my nutrition goals and eliminating prepackaged “easy and convenient” foods from my diet.
 
I absolutely LOVE the K2 program and would tell my friends to DO IT! There is no other program out there quite like this one. It provides both the nutrition/education piece and the workout all in one hour, making it very efficient and effective – perfect for anyone with a busy schedule! The trainers and other K2 participants are very supportive and can understand/relate to all aspects of this journey.  K2 is worth every penny!

-Andrea Nichols

Thanks so much, Andrea, for sharing your story! If you live near Madison and would like to join Andrea in our next Killer Kurve session that starts next week, sign up now or reply to this email if you have questions. ->-> Click here to learn more. Killer Kurves is for men and women who have tried it all and realize the futility in fad diets, pills, and extreme ways to lose weight and know it comes down to making some lifestyle changes.  That is Killer Kurves. It is a 12 week group for making small life-style tweaks so that you can live the healthiest, and highest energy version of you. ->-> Click here to learn more.

Is it a habit yet?

By | Flexibly, Foam Roller, Lifestyle, Strength, Uncategorized

Foam Roller 6How you are doing with the Fit Moms for Life foam roller. Do you find yourself using it much or are you finding excuses as to why you don’t need it? If you are struggling to use it consistently, here are a couple of tips that have helped me become a more consistent foam roller.

#1  Keep the foam roller in an area of your house or office that you walk by frequently. Seeing it will keep it near the top of your mind.

#2  Roll out one side of your body and then walk around, jump around, and feel how much better that side feels than the side you haven’t rolled out yet.

#3  Start small.  Start with 30 seconds of calf rolling on each side. You will feel better and this will give you more motivation to continue rolling more muscles.

Have you begun to see some really great results from the foam roller? If so it would mean a lot to me if you paid it forward and shared your experience on Amazon.

I really want the Fit Moms for Life premium foam roller to be a tool that relieves millions of men and women’s muscle and joint pain, and allows them to move more freely.

Click here to Review ->-> www.amazon.com/review/create-review?ie=UTF8&asin=B00P1UF6R6 <-<

Keep doing this if you want weight loss to be a constant uphill battle!

By | Behavior Change, Flexibly, Health, Lifestyle, Strength, Uncategorized

I was recently in Utah skiing and had a realization as I was getting pulled up by one of the lifts.  I decided to film a video as I was going up and the response on Facebook from it was positive so I wanted to share it with you!
 

Are we Facebook friends?  ->-> Click here to add me. <-<-

If you don’t take the advice and analogy seriously, I can almost promise you that the improvements you have made in your health and fitness over the past few years will soon go away. Or… If you have been stuck in a rut for awhile, you will continue to struggle to get out.  ->-> Click here to watch the video <-<-
 
Life is already too challenging to constantly be fighting an uphill battle. I would love to hear from you.  Have you made the changes I talked about and feel a wave of support and momentum in your life?  Send an e-mail to dustinmaherfitness@gmail.com to talk with me.

5 Foot, Mother of Two Goes from 210 lbs to 166 lbs and still losing (winning)

By | Behavior Change, Challenge, Fit Moms for Life Pledge, Health, Mindset, Transformation Center, Transformations, Uncategorized
Every story I hear from a client inspires me to push harder in my own workouts and in my own life.  I would like to introduce you to Mallory who has been at the Fit Moms Transformation Center for just over 3 months.

Don’t let her small stature fool you, she is a mom on a mission and it has been awesome to see her journey.  Check out her story below and then I will come back at the end with a couple observations.

Share a little bit about yourself and your background with your health and fitness.

IMG_6599 I’m a Pediatric RN, mommy and wife. I grew up in a large family on a small farm in Northern WI. Money was tight growing up and therefore our diet resembled my parents budget. My mom did her best to make healthy meals with what she had. We had a garden and raised our own beef. I learned that meals needed lots of meat and very little green stuff, as my dad referred to it as “cow food” or “grass”. My mom always attempted to have a vegetable and/or fruit with every meal despite my fathers view point. After leaving the farm I married my high school sweetheart Nick and we brought two beautiful boys into the world. He has loved me at my heaviest and through this whole health journey. 

I was moderately active all the way through high school but always struggled with keeping weight off. At 17 I became the manager at a fast food restaurant and increased my poor eating habits. After high school I became lazy, it was easier to eat out then cook. Also whenever I was stressed or upset I found comfort in food. The stress of nursing school and the birth of my first son Gavin brought me to the heaviest, and it was eye opening. I was sitting at 210lbs on my 5ft frame. While looking at our beautiful family picture I only felt shame. In the summer of 2012 after graduating from nursing school I decided it was time to lose the weight.

My husband would ask to do active things and I would make excuses, I didn’t want to be the fat girl with the good looking guy. Physically active things always seemed to come easy to him and I often felt left behind. I made my first goal to just keep up with him. If he was walking fast into a store instead of saying slow down, I tried to keep his pace. This was not an easy feet! I then learned of Couch to 5k and surprised Nick by telling him I downloaded the app and was going to run a 5k. He was supportive right away and joined me. We ran our first 5K spring 2013! I got down to 170lbs by the end of the summer and also found out I was pregnant with my second son Corbin. I gained back most the weight while pregnant and at six months postpartum had made it to 180lbs only to gain back 10bs while breastfeeding. That’s when I heard of Dustin’s Santa Slim Down/Pay to lose challenge, I watched the video about the challenge multiple times and finally built up the courage to tell Nick that I was going to join a community that I had never heard of, drop $150 and go to boot camp. At first he seemed more skeptical then me, but quickly became the supportive husband he has always been. I started the challenge November 30, 2014 weighing 190lbs. And now on March 9, 2015, 100 days later, I am down to 166lbs! 

Where was your life before being introduced to my program?

I had hit a wall and was becoming more frustrated with my weight. I looked back on the summer of 2013 and wondered if I’d ever be able to do it all over again. I honestly was feeling depressed. I had seen many mothers lose the weight after having a baby with just breastfeeding. I didn’t lose, I gained! It is crazy how intensely hungry you are while breastfeeding. 

How did you hear about my program?

 I heard about Dustin’s program through a Facebook post on the No Excuse Mom’s Madison’s page.

As you were in the program what were you enjoying?  What were some of the challenges you had to overcome?

I love the community. All of the people I have met and worked out with are encouraging, helpful and friendly. IMG_6561Dustin and the trainers are excellent, I have never felt as if I didn’t belong there. The workouts are intense but the feeling of achievement at the end is worth the burning muscles. At first I had to overcome the little voice in my head telling me I was crazy. On day two when I couldn’t sit on the toilet or walk stairs I was convinced this was the biggest mistake ever… Ouch! But the pain went away and only strength remained, strength I honestly thought I never would have. I can do a real push up now and I actually don’t dread burpees.

How is your life different now than it was before being introduced to my program?

I have energy and I feel good in my body! I have found myself holding my head higher. My diet has changed and so has my families. We buy fruit and veggies in bulk and limit sweets and added sugars. I’ve been cooking more meals at home and packing my lunch for work so I know what I’m eating.

How has the reaction been with your friends and family.  Do they treat you differently?  Do they try to sabotage your results? How have you handled all of that?

My family and friends have commented on my weight loss and most of it has been positive. I have never taken compliments well so it’s something I struggle with. My family does point out when I eat an unhealthy snack but I know that having a cookie on occasion is not going to ruin what I have accomplished. 

What is your eating like now?  

The movie Fed Up was an absolute eye opener, I watched it with my husband during the challenge. Within a week we got a babysitter and went on a shopping mission to change the food we keep in our home. We read labels and discussed our overall goal for not only our health, but the health of our boys. We aimed to buy more fresh produce and limit all added sugar. This has been a huge positive change for my family. It has been great having my husband and I on the same page about what we are feeding our family. 

A typical day for me:

IMG_6633Breakfast:

  • 2 eggs poached
  • Greek yogurt
  • Banana or cup of berries
  • Water

Lunch:

  • Lean turkey breast
  • Colby jack cheese slice
  • Cut veggies with dill dip
  • Apple
  • Skinny pop
  • Water with lemon

Dinner:

  • Sautéed green beans and mushrooms
  • Chicken breast
  • Quinoa
  • Water

Snacks:

  • Dried apple slices
  • Fresh fruit
  • Almonds with raisins and a table spoon of dark chocolate chips
  • Water

Lastly your best friend comes up to you and is considering joining the program you were just on.  What would you say to them?

Come with me and see what it’s about, the community speaks for itself!

I think the coolest part of her story was the support and excitement her husband had as she began her journey.  Spousal support is the most powerful support you can get, and Mallory is blessed to have it.

Like just about everyone who starts one of our programs the first week is brutal and your muscles hurt to the touch, but let Mallory remind you it is only a temporary pain and will only last about a week.

Lastly, even though she was bigger starting out, she felt comfortable, safe, and not judged.  This is radically different than many places she could have gone to start her journey and what makes the TC and the Fit Moms for Life worldwide community so special.  Women supporting each other.

My Biggest Pet Peeve!

By | 21 Day Challenge, Challenge, Health, Lifestyle, Uncategorized
Who you are today is what you will become tomorrow.
 
I was recently asked what are my three biggest pet peeves. One of them is making excuses and not taking responsibility and action for the current situation you are in and doing NOTHING about it but complain. You don’t like your current amount of energy you have? What are you doing TODAY to change that? Not a week or a month from now TODAY.
 
If increased energy is your goal, here is what I would start doing TODAY to change that:
 
-Make a plan to get at least 7 hours of sleep.
-Eliminate all caffeine
-Drink 3 quarts or more of water
-Reduce or eliminate processed carbs and added sugar
-Increase your fat and protein content to minimize blood sugar levels
-Exercise vigorously for at least 30 minutes each day.
 
If you make these changes, your life will forever be changed and your energy levels will be at a place you didn’t think was possible. It starts TODAY! Don’t wait until tomorrow to start to get the results you deserve. Life is too short to procrastinate.
 
Fortunately, by the time I sit down with someone to help them put together a health plan, they are past the point of making excuses and not taking action.  If you are sick and tired of being sick and tired we are starting another 21 Day Clean Eating and Exercise Challenge on April 1st.  The investment is only about $4/day and free for current monthly members of the Transformation Center.  ->-> Click here to join <-<-
 
Do you have 40 lbs or more to lose and want the ultimate weight loss program?  Killer Kurves is starting its new session and we are now accepting applications. ->-> Click here to join <-<-

 

$15 Foam Roller Discount Ends Tonight (what others are saying)

By | Balance, Flexibly, Foam Roller, Health, Strength, Uncategorized

Foam Roller 6For the past two weeks I have enjoyed providing you with awesome ways to take care of your muscles and your posture. By now I hope you have picked up one or more of the FM4L foam rollers with our amazing $15 discount using the coupon code FM4LLOVE->-> Click here to save now <-<-

Since the launch of our foam roller there have been many people sharing their results over on Amazon.  Here are just a few….

5Best roller I’ve used 

By Linda on March 19, 2015

Color Name: Mango OrangeSize Name: 13″ x 5″Verified Purchase
I recently received a free sample of the Fit Moms for Life Foam Roller to give my honest feedback. I was anxious to try it right away and immediately noticed the difference from an ordinary smooth foam roller. The honey comb design on the roller really made a difference in working the muscles nicely, giving a loose and relaxing feeling without the pain you can get with some of the similar equipment. The grooves dig in the muscle giving you a nice deep tissue massage.

As a dancer, I have used a lot of foam rollers. The cheap, solid foam rollers that are commonly available are just too soft, squishy and have a short lifespan. They don’t really get deep enough like you get from a real massage. The harder PVC pipe type rollers can achieve this but they are not very comfortable. This roller is the best of both worlds. You get the stiffness of the PVC pipe and the softness of the foam which makes all of the difference when you’re trying to get deep. The ridges are stiff enough that you feel them but they’re not so stiff that they hurt. This roller is of a good quality that will last longer and work much better.

5 This is an awesome Foam roller I tell ya

By Jimmy on March 19, 2015

Color Name: Mango OrangeSize Name: 13″ x 5″Verified Purchase
This is an awesome Foam roller I tell ya! It’s very convenient because it fits easily in my gym bag, and it can easily fit in my locker too at the gym. It’s the perfect roller to roll out on after a tough workout. I really enjoyed the Free access to the foam roller video academy, it showed me some new ways to roll out I didn’t know how to before! I definitely recommend this fitness foam roller!

5 Definitely Premium

By James on March 19, 2015

Color Name: Mango OrangeSize Name: 13″ x 5″Verified Purchase
Received this awesome foam roller in the mail a few days ago and first impressions are WOW! I already had a basic foam roller you see everywhere that I use a lot and when I came across this one I was very much intrigued. The build quality on this is FAR superior than regular foam rollers, I can see why they call it premium. Additionally, the functionality is SUPERIOR due the honeycomb pattern which applies a little more pressure on the muscles.

Foam Roller AcademyI want to thank every single person who has left a review.  This helps so much.  If you have purchased our foam roller but haven’t yet left a review, please go ahead and do so. Your business, comments and reviews are super appreciated! ->-> Click here to save now <-<-

Just a reminder, as a bonus for investing in the FM4L foam roller, you will receive lifetime access to our Foam Roller Academy, full of videos and articles all about foam rolling.

->-> Click here to save now <-<-

Quick Fix for Shoulder Problems and Poor Posture

By | Flexibly, Foam Roller, Health, In-home workouts, Uncategorized

Yesterday, my trainer Joe shared with you some great tips for protecting your lower back and neck. Today, he is back for an encore as he gives you two simple cues to improve upper back posture and reduce shoulder injuries.

I would estimate that at least 80% of my clients who are older than 45 suffer from moderate to severe upper back posture problems.  Decades worth of sitting at a desk in front of a computer have caught up.  To prevent becoming extremely hunched over later in life, Joe’s tips are crucial.

fOAM rOLLER 5Click here to order the Fit Moms for Life foam roller and enter coupon code FM4LLOVE for a great $15 discount on Amazon.

Don’t Do This in the Gym!

By | Challenge, Flexibly, Health, In-home workouts, Uncategorized

The past week I have been sharing with you how to reduce injuries by using proper form, and how to increase range of motion and muscle recovery by foam rolling.

Today, you will meet Joe who also has his doctorate in physical therapy.  Joe is another one of our incredible trainers at the Transformation Center.

Watch this very short video to discover a couple of the most common errors in the gym that can cause serious neck and back pain.

His final tip he shares for reducing neck pain is golden, and something I personally need to remember more often.

We are only days away from officially ending our FM4L foam roller launch, so click here to order the Fit Moms for Life foam roller and enter coupon code FM4LLOVE for a great $15 discount on Amazon.

Low Back Pain Quick Fix

By | Flexibly, Health, Lifestyle, Strength, Uncategorized

Have you suffered from lower back pain? If so, you are part of the 80% of the population who have also experienced moderate to severe back pain. The good news is that a study out of the Mayo clinic showed that 80% of back pain can be reduced or eliminated by exercising and strengthening the core.

Have you done planks before? If so you need to watch this video as Ryan shows you why planks might actually be bad for you, and how to correct it.

 

Specific Foam Rolling Routine to Reduce Knee and Back Pain, and Speed Up Recovery

By | Body Assessment, Flexibly, Foam Roller, In-home workouts, Lifestyle, Uncategorized

The other day I announced the official launch of the Fit Moms for Life foam roller on Amazon.  The sales so far have been incredible, so thank you for that.  You should get your roller in about 2 days if you already ordered. A bonus to getting the foam roller is our Foam Roller Academy, a series of how-to videos on foam rolling. When starting to foam roll, I like to focus on two parts of the body that, when improved, can reduce knee and lower back pain dramatically.

#1 Calves

Whether we are walking, sitting, or wearing heels, our calves take a beating.  A common problem is tight, or shortened, calf muscles.  This is the first area of the body I want you to start to roll out.

#2 Quads

Tight, shortened, or overworked quads can cause knee pain along with many other problems.  When rolling this area out, you are going to discover some trigger points, or muscle knots, ie lots of pain.

Don’t have a foam roller yet? Click here to order the Fit Moms for Life foam roller and enter coupon code FM4LLOVE for a great $15 discount on Amazon.

->-> Click here to order now <-<-

Look for a new blog post focusing on upper body rolling.  These exercises will feel amazing, almost like having a personal masseuse.