Moms Who Lift - No Filter Fitness

Why do we need a well rounded program when exercising? How will cross training benefit weight loss? In this episode we discuss what is cross training, the importance of cross training and how to incorporate it into your fitness routine and athletic performance.

Does Over Training Exist and How Do You Know If You Are Exercising Too Much? In this episode we define what over training is, how to spot symptoms and what you can do to prevent plateau.

How do we stay accountable for our progress? What is important for the maintenance of results once you achieve your goal and going forward.

What is Mindful eating and how it can be applied to aid in more conscious decision making regarding food choices. When Stress hits we go into autopilot for stress management and eating is a far too convenient habit. So what should you do?

Your support system has to be objective enough to give you the truth you don’t want to hear.  The people around you often become enabler and feed into your self doubt . That becomes a vicious cycle because as we know reverting back to poor me is easy , painfully comfortable bc it’s familiar. We want  to know the future .  Uncertainty is scary but that is exactly where you ll see the most rewarding change .    Victim mentality is your identity.  Once you achieved your goal have your mindset adjusted to progress you forward .To be fulfilled which what we all aspire to be even you focus on “happiness” requires for you to do Something hard. Something that makes you stronger, challenged you, and build a better you.Reevaluate the words you use. If your vocabulary has the words I can’t, I’ll try, I have to, is this possible, you already set yourself up for failure and victim mode

As much as we were looking forwarding to getting back to our so called normal pre quarantine life, for some individuals the question of do I really want this started to plague their mind. Why would this be a problem if we couldn’t wait for all of this to be over and get back to our “old norm”?

Our First chance to structured exercise as the world shifts from self quarantine. Recent years trend was to do more indoor training and now we see a shift reversing as we ease our way back to our so called normal life post quarantine. How do we get back to training and get the most out of outdoor Fitness? We discuss ideas for Kids And Family Fitness to keep everyone healthy and moving.

You can achieve health by focusing on strength (athletic performance) and you will get leaner (appearance) while doing so. However, can you be shredded, lean and be healthy all at the same time?

Kids fitness starts at home. They absorb and model behavior of a parent and implant into there set of habits .As they get older they ll use the information to make choices for their nuitrition and fitness standardsIt is a parents responsibility to display the balanced approach to food and exercise .It’s not an immideate gratification to see kids follow however just like planting a garden the results will be showing through their life .   The relationship with food and the importance of exercise will be most likely depend on what they saw and did as kids . It is important to find the way to avoid Yo-Yo fitness as well as nutrition . As much as we re looking for sustainability in our lifestyle let’s try to instill it in the next generations early years. Certain habits such as rewards with food (as some of our parents used) were circumstantial due to life ( shortage of food for example ) and the method is outdated now and can have adverse consequences. As we role model a behavior try to be flexible and not over critical with fitness and nuitrition .  For example if you give your kid responsibility to pick their food, avoid criticizing extensively if it wasn’t 100 percent perfect, rather suggest a better choice to try next. Give them control to make decisions on the nuitrition and fitness and guide them on the process.  Stay Connected:IG@powerlifting_cyclisthttps://www.instagram.com/powerlifting_cyclist/?hl=en IG@Fitlifewithlarisahttps://www.instagram.com/fitlifewithlarisa/?hl=en IG@corefitconceptshttps://www.instagram.com/p/BCTxVhYgo3X/?hl=en FB@corefitconceptshttps://m.facebook.com/corefitconcepts/services FB@fitlifewithlarisahttps://m.facebook.com/pages/category/Fitness-Trainer/fitlifewithlarisa/about/ Website: https://corefitconcepts.com/ Email:

Do you recall the first time you picked up a magazine and was mesmerized by the cover girl on the front page or the time you first watched a show with your favorite TV star and wondered “how does she have such perfect and flawless face, legs, arms .etc”.I know I’ve been there time and time and my perception of what beauty and what I was suppose to look like was being shaped without my own knowledge. Understanding about photo shop clarifies the mystery. Understanding it’s a process to get to that shoot is a journey . We as a society have been led to believe there is only 1 ideal way a women should look like and it was dictated by the filtered and photoshopped pictures in magazine’s. The idolized perfection that we are striving to become in actuality is not a reality at all.   We have been conditioned to think that what we want so we believe it and made it out “goal”Our thoughts become US ..That’s not our opinion ( mine and Yana’s ) but rather a scientific fact .Positive body image is something we all want when we begin our fitness journey but sometimes we end up hyper focused on body parts we hate that don’t change as rapidly as we like or doesn’t look as we expected. Exercise is a celebration of what our bodies can do for us rather than what it can’lt or how it looks. Appreciate and celebrate small victories as you continue your journey and don’t loose sight of your why.Not every day will feel like celebration but remember we fight for celebrations Weight training and focusing on your performance based goals is a great way to ease the stress of being hyper focused.

As soon as the quarantine started people started panicking buying and left majority of the population scrambling and overthinking how they can eat healthy at home with the shortage of goods and for how long? Do you remember the look on your face and how you felt when you saw the empty shelves?I recall the day prior to schools being shut down going to the store and seeing empty shelves and wondering what protein sources are available since everything was sold out. Feeling the stress I started out as usual in the veggie isle, which to my surprise was left thankfully untouched. Since the meat isle was empty I got fresh 2lbs salmon and eggs and proceeded to skimming the isles and little by little stocking up on all the snacks and baking goods that could fill my cart....Well here we are 6 weeks into the quarantine and all the stores are fully stocked with almost any item you want. I’ll be honest the first 2 weeks were hell in having the kids home, trying to work at home and not being able to go anywhere or see anyone. As the stress pilled up so did the stress eating of snacks at least for me. L I quickly realized that something has to change as 1st week was wrapping up and it become clear this will last longer than expected. As me and Larisa started to discuss the challenges being faced. We agreed that stress is going to be a real problem for majority and as with anything each person will respond to stress differently and what works for one may not work for the other. But one thing that is common is that if there is a better time to try out a new habit or learn a fitness/nutrition skill now is the time. Take this time as an opportunity to learn more about yourself and continue to expand your tool box. One option is you can spend less time in the kitchen and more time outdoors focusing on an activity you like. Try cooking simpler meals which can help weight maintenance. Form of intermittent fasting to help eat less since we are not moving as much and need less food. No justifying of excuses. Instead of a new trying a new recipe try a new workout .    Or if you typically order out or want to learn to cook healthier than maybe your priorities should be on healthier cooking. Picking 1 new skill you want to implement and staying consistent every day for 2-3 weeks to see if this skill works for you and if it will stick. 

For a while now We have wanted to share our thoughts and opinions on different fitness topics as they are supported by science,  spinned around by the media (filters on) and felt in real life !For us fitness fanatics and coaches we live and breath training and the importance of adherence but even WE have found it extremely difficult to play the tune of “movement is life” the very same concept we are so passionate about.The way I see it is there are 4 fitness categories:fitness fanatic (live inside gyms not 7 days but 8 days a week)fitness enthusiast (weekend warriors) I hate working out crowd ( who either need motivation and kick in their butt by a trainer) complete non exercisers (hopefully if you are reading or watching this podcast, you get motivated to start)The first 3 that typically go to a gym to train have set up a routine. It’s exciting at first to hop on the new “trend” of online exercise with new exercises maybe or a shredded trainer, but in reality it maybe hard to adhere. Mentally you can’t fully engage in why you are even exercising when the world as we know is not existing during this pandemic.  When you re not “safe “ you can’t relax and stay on task at your 100 percent .So what can you do to stay active?Make a plan exact dates , times and workout you will do. Write it down in your planner, on the fridge, reminder in phone. Make yourself accountable by getting family or friends involved. Once your done make a note how you felt. This is the most important part of being able to adhere as this will be a reminder of how you felt and your why.