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A Wake-Up Call from a 70-Year-Old Woman

It was almost 15 years ago when I was stopped by a 70-year-old woman who changed the way I looked at the pelvic floor.

At the time, I just had my first born and she was strapped to me while I was out on a walk.

All of the sudden, this woman who I didn’t know came up and started chatting with me about how her uterus fell out of her vagina and it had to be sewn shut.

As a new mom who had a background in prenatal and postnatal training, that scared the crap out of me…

  • Why wasn’t taught this in school?
  • Could this happen to me?
  • Why don’t women talk about this?
  • What can I do to help?

It was one of those moments that you will remember for the rest of your life…

Because that’s when the pelvic floor found me.

Feeling confused, overwhelmed, and scared, it was then that I knew I had to learn more about the deep core.

>>It sent me down this personal and professional journey of understanding more about the pelvic floor, fascia, and, more importantly, how everything in the body is intertwined.<<

You can’t just look at the pelvic floor on its own.

So many times, women get too fixated on the musculature of the pelvic floor.

But for optimal deep core function, you have to look at the body as a whole.

There is all of this incredible fascia that runs throughout the entire body that makes everything so interconnected.

More importantly, at the base of the pelvis is layers of fascia that helps support the organs inside of our bodies.

Which is what this 70-year-old woman’s uterus to fall out of her vagina.

But you don’t have to be sewn together.

Our bodies have so much potential to heal and improve the way it functions.

I’m here to tell you, from one shocked new mom to another, it’s okay that you don’t understand the biomechanics of how the body works.

That’s what I am here to teach you.

Since that conversation, I develop my own training methods and techniques to heal the pelvic floor (and the body!) from the inside out through movement, breathwork, and mindset.

You don’t have to live with pain and dysfunction.

>>It starts with taking a step back and looking at how everything is connected starting at your pelvic floor.<<

pelvic floor guide

Are you ready to open your eyes to the pelvic floor? Get started with this Pelvic Floor Guide and step-by-step learn how to properly activate your deep core. *Oh YES!* 

Download it >>HERE<< and start understanding how everything is connected, Beautiful! I’ll be here with you every step of the way.

The post A Wake-Up Call from a 70-Year-Old Woman appeared first on Knocked-Up Fitness®.

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Read This When You’re Feeling Tired and Overwhelmed

  • Some days can seem daunting.
  • Some days the to-do list we created for ourselves seems overwhelming.
  • Some weeks we can’t see the light and don’t know how we’ll make it through the week.
  • Some months we just give up because we don’t have time for it now or we haven’t done it in a while, so why start now?

Guess what, mama? We all have felt this way.

But you get to control your mindset and how you finish off each day even with all the things that life has to throw at you.

>>Take each day one moment at a time and make it work the best you can.<<

You got this. Just don’t give up and keep pushing forward.

What’s one thing you can rework today to make it work for you? We’d love to hear from you in the blog comments below.

The post Read This When You’re Feeling Tired and Overwhelmed appeared first on Knocked-Up Fitness®.

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25 Easy & Delicious Marinade Recipes for Your Next BBQ

First off, what is a marinade?

Marinade is typically a sauce made with different herbs and spices, oil, vinegar, salt, etc. in which the meat, fish or poultry is soaked before cooking in order to have great flavor or to soften it. Aside from sauces, a dry rub is also an effective way of infusing flavours to raw food before cooking.

How long do you have to marinate the meat, fish, or poultry?

Marinating time depends on the type of marinade that you’ll be using. Typically, you can marinate meat, fish or poultry from 30 mins to overnight while being stored in the fridge. Each of the recipes below have their own instructions regarding the time. Read on and choose your favorite.

1. Easy Balsamic Steak Marinade

via: Wholesome Yum

Let’s start with the basics – a 5-ingredient balsamic marinade for your steak. This is such an easy and flavourful recipe in under 5 minutes.

2. Mom’s Teriyaki Sauce

Via: Plays Well With Butter

After seeing this photo, we were already convinced that it’s going to be a good one. Who doesn’t like some teriyaki for a BBQ?

3. Cajun Grilled Fish Seasoning

Via: What to Cook Today

BBQ isn’t just about meat and poultry, having fish every now and then is a good shift from the usual. Good thing about this recipe, you can use it with any type of fish that you want.

4. Best Steak Marinade

Via: Cooking Classy

According to Cooking Classy, this may only be the marinade recipe that you may need in your life! And we think it’s a keeper!

5. Chicken with Nectarine Fruit Salsa

Via: Food Faith Fitness

A marinade recipe that comes with fruit salsa is a sure winner! This is just perfect for that BBQ party that’s waiting to happen.

6. 5 Easy Marinade Recipes

Via: Gimme Some Oven

Now this might be different from the list cause Gimme Some Oven gave us not just one but five amazing easy steak marinades! We can’t choose just one so here it is.

7. Garlic & Herb Chicken Marinade

Via: The Gunny Sack

Garlic & herb, anyone? Enjoy this easy recipe on your next getaway! This is just flavourful that’s perfect for salad or pasta.

8. Greek Chicken Marinade

Via: Foodie Crush

Another great recipe from Foodie Crush! We just love the classic Greek flavor on this one and can you believe that she used some yogurt? Just amazing!

9. 4-Ingredient Chicken Marinade

Via: No Biggie

No long introduction is needed for this one. Probably one of the easiest chicken marinade out there.

10. Just a Great Chicken Marinade

Via: Recipe Tin Eats

This is another chicken marinade that will make your chicken BBQ tender and juicy! Definitely a must-try in the household.

11. Easy Salt & Pepper Balsamic Steak Marinade

Via: Simply Delicious Food

When it comes to steak, you can never go wrong with this simple balsamic marinade. You probably have all the ingredients in your cupboard already.

12. Easy Chipotle Chicken Marinade and Sauce

Via: Sweet Peas and Saffron

Looking for something a bit spicy? Check this easy chipotle marinade and sauce and you’ll never believe how good it is.

13. Shawarma Marinade

Via: Plays Well With Butter

This shawarma marinade is another winner from Plays Well with Butter! A recipe that’s so simple yet so full of flavour from different herbs and spices.

14. Simple Marinated Grilled Pork Chop

Via: Taste of Home

A marinade that we think you can actually use for any types of meat. In just 10 minutes, you got yourself a perfectly flavoured BBQ.

15. Spicy BBQ Chicken Marinade

Via: Chilli Pepper Madness

Personally, I love anything spicy and this is one recipe that will surely be on my list. You can easily adjust the level of spiciness depending on your taste!

16. Mexican Chicken Marinade

Via: Bake Eat Repeat

Another marinade that’s perfect for any poultry. Very easy but very flavourful – just perfect for simple family gatherings.

17. Sweet & Smoky Dry Rub for Ribs

Via: The Kitchen Magpie

Now, dry rubs are also a great way of adding flavor to your BBQ. This sweet & smoky dry rub can be your next go-to dry rub for your BBQ. It’s also just 105kcal per serving!

18. Dry Rub Chicken Wings on the Grill

Via: Grilling Companion

Ever wondered how they make those perfect chicken wings? This might be a good one to try so you’ll never have to ask anymore.

19. BBQ Spice Dry Rub

Via: No Spoon Necessary

A homemade spicy dry rub that you’ll probably use every summer from now on! This is very easy to make and just plain delicious.

20. Brisket Dry Rub

Via: Downshiftology

Another simple dry rub recipe for your brisket BBQ! Perfect combination of sweet and smoky and it’s good for grilling or even oven brisket!

21. Tri Tip Marinade

Via: A Sweet Pea Chef

Tri Tip is also a lean cut of beef that’s perfect for a healthy BBQ. You can try any of these three marinades that we think are all equally delicious!

22. Three Easy Asian BBQ Lamb Marinades

via: Elizabeth’s Kitchen Diary

If you’re looking for a lamb marinade, you should check this one out. Three Asian marinades for lamb BBQ that just so easy and delicious!

23. Best Steak Marinade

Via: Lil Luna

There’s just so many steak marinades out there but this one from Lil Luna is just so easy and tasty! Comes with only 4 ingredients, perfect for those sudden urge to have a BBQ party!

24. Marinated Salmon with Garlic & Herbs

Via: Dinner at the Zoo

A hearty and healthy recipe for grilled salmon. You can never go wrong with this one! Try it also with other types of fish.

25. The Best Grilled Shrimp

Via: The Recipe Critic

Shrimp skewers will always be a thing during summer. Try this easy and healthy shrimp recipe and you’ll never regret it.

 

 

 

 

The post 25 Easy & Delicious Marinade Recipes for Your Next BBQ appeared first on Food For Fitness.

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5 Tips for Staying Active During Pregnancy

Can I make a confession? I love inspiring women to stay active during pregnancy!

>>Not only does staying active help you create a healthy lifestyle, but it also prepares you for birth and recovery postpartum.<<

Now that I have been working with prenatal women for almost 20 years, I have a few tips that will set your movement practice up for success.

*And no, Beautiful, you don’t need 30 minutes to get it done!*

1. Prioritize Your Movement Practice

One of the biggest pieces of advice I give my students is to have your priorities aligned with your goals.

As you begin to evaluate what’s important to you, you will see more time free up in your day to get moving.

>>By prioritizing your health, you are allowing yourself to be the best mom, spouse, and woman you can be.<<

It takes added effort, but don’t let that stand in the way of what you want for your pregnancy and your little one.

2. Avoid Sitting for Too Long

Nowadays they say sitting is the new smoking. *And I couldn’t agree more!* It’s important to create length and space in your body and sitting doesn’t allow you to do that.

>>Not to mention standing up and moving around is also great for your mental health!<<

Set a reminder on your phone to encourage you to switch from sitting and standing throughout your day.

3. Add Exercises In Throughout Your Day

Movement doesn’t have to be complicated.

Find little moments throughout your day where you can add in some exercises that help you connect with your body.

>>This mindset shift will benefit your body as you prepare for birth and recovery postpartum. Something is better than nothing, mama!<<

4. Bring Awareness to Your Posture

What would you say if I told you that the foundation of all good fitness habits comes down to your posture?

That might seem impossible with your growing bump, but it’s a major piece! The foundation of all good fitness habits is to bring awareness to how you’re holding your body.

>>This couldn’t be more true because of the pregnancy postural shifts.<<

As you’re bringing awareness to your posture, remember these cues:

  • Lengthen tall through the top of your head
  • Activate your mid-back
  • Zip up through the front of your core
  • Evenly distribute weight in your feet
5. Activate Your Pelvic Floor/Deep Core

The goal with every one of these tips is to properly activate your pelvic floor. *Which is apart of your deep core!*

>>When you have proper pelvic floor connection, you are able to have better back support, strengthen your deep core, and better your postpartum recovery.<<

*Are you ready to stay active during pregnancy with me?!* 

picture of free pregnancy workout

Whether you’ve always been active or just getting into this healthy lifestyle, I know you’ll love my Pregnancy Workout. It’s full of moves and techniques to strengthen your deep core and body in a way that’s safe, effective, and bump-approved. Get access >>HERE<< and start preparing your body for birth through movement!

The post 5 Tips for Staying Active During Pregnancy appeared first on Knocked-Up Fitness®.

Finding Balance on Your Health Journey

At some point in your life, adversity will strike, leaving you down in the dumps. No matter how low, you have to get up and move on with your life! Sometimes that adversity leads you down new paths filled with new opportunities that you never even saw coming. Fitness is no different. Things are going to slow your fitness journey down at some point. How we respond to these adversities can often redirect us down new paths!

The post Finding Balance on Your Health Journey appeared first on Anytime Fitness.

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Arm Toning Exercises for Pregnancy

Mama…Are you wanting to keep your arms toned during pregnancy?

I’ll be honest, I still incorporate these movements into my workout routine and my youngest is 10!

But it’s more than just going through the motions that makes arm toning exercises safe for pregnancy.

>>It’s about learning how to connect with your body and your growing baby bump.<<

Are you ready to understand what I’m talking about?

If so, let’s chat about 3 arm toning exercises for pregnancy and beyond!

1. Tricep Kickbacks

As you go into your stance, lift up lightly through your deep core, soften your knees, and send your booty back.

>>You want to be using your butt in this position so pain doesn’t go into your low back.<<

Give your baby a gentle hug and keep your elbows at your side.

On your exhale, extend your arms back and inhale to release them a little bit.

You can do 10-20 of these while using a light weight.

2. Shoulder Raises

Lift up tall as you connect with your pelvic floor and lower belly.

With your elbows by your side and your arms at a 90° angle, scoop down, out, and up.

>>Lead with your elbows to keep any tension out of your neck.<<

Continue to lift up from your mid-back and across your chest.

You’re going to feel like you’re sticking your boobs out…and that’s okay!

Then control your arms back down and repeat for 10-15 reps.

3. Reverse Flyes

With this third exercise, you are going to go into the same position as the tricep kickbacks.

>>I don’t like to do these movements back to back because I want to make sure that you don’t risk any pain going into your low back by being in that position for too long.<<

Once you’re there, create a soft bend in your elbows as you reach out and up. 

*You should feel a strong mid-back connection.*

Experiment with these by taking your arms back by your hips and more shoulder height to see what feels best for you.

Don’t forget to open up your chest and look out in front of you as you do about 10-15 reps of this exercise.

It IS possible to not have any low back pain due to extreme postural shifts during pregnancy.

>>A lot of why that is comes down to being aware of how you’re carrying your body.<<

These mid-back strengthening exercises will not only tone your arms but support your neck and head to help avoid any unnecessary aches and pains.

picture of free pregnancy workout

For more exercises to add to your prenatal movement practice, grab our free Pregnancy Workout! It’s never too late to start reaping the benefits of staying active during pregnancy. Sign up for our free workout >>HERE<< that is safe, effective and bump approved!

image of toned arms female

The post Arm Toning Exercises for Pregnancy appeared first on Knocked-Up Fitness®.

Running Toward Recovery

Brett Wolff is a competitive tennis player who uses a wheelchair. He plays tennis throughout the year and competes in cities all over the U.S. Brett joined Anytime Fitness in Waupun, WI, in June of 2020, with the goal of improving his tennis game. He wanted to focus on improving his strength, so he could hit the ball faster, and his conditioning, for better endurance during matches. He started working out in group training, pushing sleds, using battle ropes, doing pull-ups and more.

The post Running Toward Recovery appeared first on Anytime Fitness.

When it Comes to Living Healthy, Here’s Why Shortcuts Don’t Work

At some point in your life, adversity will strike, leaving you down in the dumps. No matter how low, you have to get up and move on with your life! Sometimes that adversity leads you down new paths filled with new opportunities that you never even saw coming. Fitness is no different. Things are going to slow your fitness journey down at some point. How we respond to these adversities can often redirect us down new paths!

The post When it Comes to Living Healthy, Here’s Why Shortcuts Don’t Work appeared first on Anytime Fitness.

How to Identify if You Need a Rest Day

At some point in your life, adversity will strike, leaving you down in the dumps. No matter how low, you have to get up and move on with your life! Sometimes that adversity leads you down new paths filled with new opportunities that you never even saw coming. Fitness is no different. Things are going to slow your fitness journey down at some point. How we respond to these adversities can often redirect us down new paths!

The post How to Identify if You Need a Rest Day appeared first on Anytime Fitness.

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17 Easy Summer Recipes

1. Pineapple Pork with Coconut Rice

Via Pinch of Yum

Sticky-sweet pork, juicy pineapple, fresh herbs, jalapeño, and crispy onions all served over a bed of fluffy coconut rice. SO GOOD!

2. Steak and Salad with Balsamic Vinaigrette

Via FoodFaithFitness

We all know summer won’t be summer without some steak on some days. This steak and salad recipe is high in protein, contains lots of veggies, and comes with delicious balsamic vinaigrette!

3. Chicken Amatriciana Traybake

Via Good Food

Here’s another very easy great-tasting chicken dish for you. This chorizo and chicken combo are high in protein and full of flavour. It’s not just another traybake recipe for the whole family, we’re pretty sure everyone will love this.

4. Teriyaki Chicken Skewers

Via Chelsea’s Messy Apron

Some high-protein chicken skewers in half an hour, anyone? This great-looking dish would make you feel like you’re on a holiday trip – beachside and not a care on the world. Perfect for lunches or early dinner with family and friends… or just by yourself!

5. Barbecue Grilled Pineapple & Tofu Kebabs (Vegan)

Via Simply Quinoa

Who said you can only have chicken skewers or beef kebabs? This vegan version is something to try out next time you’re in search of a meatless recipe – it’s vegan and filling at the same time.

6. Hoisin-Glazed Salmon w/ Broccoli & Sesame Rice

Via Delish.com

We’ve got three words for this high-protein bowl: easy, quick, and delicious!

7. Chickpea Tuna Salad

Via Well Plated

A colorful dish for the summer! This salad is packed with protein, fiber, and flavour. It’s so easy to make and IG-worthy!

8. Five-Spice Beef Kebobs

Via Just A Taste

So we gave you chicken skewers and even tofu kebabs – fret not, here’s a beef version! This recipe is so easy to make you’ll only need 20 minutes to make this dish.

9. Easy Chicken Tacos

Via Delish.com

Something to serve for Taco Tuesdays maybe? These quick and easy tacos will surely be a hit! Although it’s not the most authentic version of a Mexican taco, anyone would still enjoy it!

10. Summer Panzanella

Via Gimme Some Oven

Looking for a perfect side or main dish to serve this summer? This Summer Panzanella is so colorful and tasty at the same time! Packed with colorful veggies, chickpeas, and toasted bread – this is a treat for everyone.

11. Grilled Flank Steak & Vegetables

Via Damn Delicious

Summertime is the best time for that simple BBQ. This grilled flank steak was described as “the BEST and EASIEST tender flank steak ever!” – and we have to agree. Just look at that!

12. Quinoa, Black Bean & Edamame Summer Salad

Via Food for Fitness

Quinoa and edamame beans are two of the best sources of plant-based protein. More and more folks are cooking with quinoa, probably because it’s extremely versatile, tasty and it’s great as a hot dish or served chilled like in this salad.

13. Grilled Shrimp with Old Bay and Aioli

Via Bon Appetit

This grilled shrimp recipe got rave reviews for being so good and easy to make! Another mouthwatering recipe for the next summer gathering.

14. 30-Minute Creamy Chicken, Corn and Tomato Skillet

Via Pure Wow

We’re all fans of simple recipes with amazing results! This high-protein dish is good-to-go in only 30 minutes and it will be a sure hit to everyone – “a total crowd-pleaser.”

15. Grilled Pork Chops with Spicy Balsamic Grilled Peaches

Via Foodie Crush

Ever wondered how grilled peaches taste like? AMAZING. Try this simple grilled pork chops recipe paired with grilled peaches and you’ll know that we’re not lying.

16. Sheet Pan Italian Chicken

Via Well Plated

With a total prep and cooking time of 55 mins, this recipe makes it worth it! This baked Italian chicken recipe is cooked in one pan and you can use whatever veggies you prefer! Easy, tasty, and healthy.

17. Chimichurri Chicken

Via BSinthekitchen

“Barbecue + Chicken + Fresh Herbs = Magic” – and we couldn’t agree more! This barbecued chicken recipe is just perfect for that next BBQ party. It’s packed with flavours from fresh herbs and spices and just tastes so good!

The post 17 Easy Summer Recipes appeared first on Food For Fitness.

6 Ways to Think Differently About Roadblocks in Your Fitness Journey

At some point in your life, adversity will strike, leaving you down in the dumps. No matter how low, you have to get up and move on with your life! Sometimes that adversity leads you down new paths filled with new opportunities that you never even saw coming. Fitness is no different. Things are going to slow your fitness journey down at some point. How we respond to these adversities can often redirect us down new paths!

The post 6 Ways to Think Differently About Roadblocks in Your Fitness Journey appeared first on Anytime Fitness.

Joining the Gym: A Lifesaving Decision

Brett Wolff is a competitive tennis player who uses a wheelchair. He plays tennis throughout the year and competes in cities all over the U.S. Brett joined Anytime Fitness in Waupun, WI, in June of 2020, with the goal of improving his tennis game. He wanted to focus on improving his strength, so he could hit the ball faster, and his conditioning, for better endurance during matches. He started working out in group training, pushing sleds, using battle ropes, doing pull-ups and more.

The post Joining the Gym: A Lifesaving Decision appeared first on Anytime Fitness.

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Breastfeeding: Why Kelly Maher Carvell Thinks You’re Overthinking It

Mama, are you feeling overwhelmed with breastfeeding?

If so…this is the conversation for you.

Kelly Maher Carvell is a Certified Lactation Counselor who specializes in holistic lactation support with her innovative telehealth lactation practice while you’re bumping and through weaning.

What I love about Kelly is that for her, it’s all about helping mamas overcome their breastfeeding concerns and supporting them despite what happens early on or during birth.

Today, Kelly and I discuss:

  • What’s normal when it comes to infant behavior
  • How do you know if you’re overproducing milk and what can you do
  • How everything in the body is connected…even for baby
  • Why blockfeeding is a big no no

And more!

Beautiful, I can’t WAIT for you to hear this conversation because I have a feeling when we’re done, you’ll realize that all of your breastfeeding concerns can be addressed! Click play >>HERE.<<

KELLY MAHER CARVELL

Kelly Maher Carvell is a Certified Lactation Counselor, Certified Lactation Educator, and Pathway 3 IBCLC candidate planning to sit her boards this year. In 2016, she founded Successful Breastfeeding because she was sick of seeing parents struggle trying to nurse their babies; she saw a need for better, more thorough, and individualized support.

The post Breastfeeding: Why Kelly Maher Carvell Thinks You’re Overthinking It appeared first on Knocked-Up Fitness®.