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Three Ways I Get My Toddler to Eat

gmwj Jul 07, 2025

Even with a dairy and egg allergy.

Let’s be real… getting toddlers to eat can feel like a full-time job. Throw in food allergies, sensory issues, or strong-willed personalities and suddenly, every meal becomes a battle.

This isn’t your average fitness blog post because if you’re a mom, you know that mental fitness matters just as much as physical strength. And feeding our kids? That taps into all of it…your patience, our creativity, and sometimes our sanity.

I receive a lot of comments all the time about what my son eats. Most people are always so shocked to see what I serve him and even more surprised to see that he actually eats it. When my son was diagnosed with his food allergies at 6 months old, I knew I had to get a grip on the whole eating situation since he was already so limited. I also wanted to make sure that he had a good relationship with food. 

From what I hear and see a lot of moms feel the same, and are usually stressed out over what their kids are eating (or not ea...

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Three Reasons You May Not Be Seeing Results

gmwj Jun 23, 2025

Still Not Seeing Results? Let’s Talk About Why.

It’s June. Half the year is already behind us. And if you’re feeling discouraged, like you’ve been doing the work but not getting the results, it’s time to pause and take a real look at what’s actually going on.

As a mom, your schedule is chaotic. Your energy is pulled in every direction. And your progress? It probably doesn’t look the way you imagined back in January. But that doesn’t mean something is wrong with you or your body. It usually means you need to reflect, and make a change. 

Here are three of the most common reasons moms don’t see results, even when they feel like they’re doing everything right.

 

1. You’re overworking and under-eating 🍽️

This is one of the biggest mistakes I see in moms who are serious about reaching their goals. You’re training five or six days a week: doing spin, lifting weights, maybe running too. But you are not eating enough to support all of that work.

More workouts and fewer calories do not eq...

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5 Workout Must-Haves for Moms

gmwj May 26, 2025

Motherhood brings incredible joy, but it also comes with physical challenges that require strength, mobility, and endurance. Whether you're pregnant, newly postpartum, or a seasoned mom looking to feel stronger, these five workout must-haves will help you build a resilient body for both daily life and fitness goals.

1. Isometric Exercises: The Foundation of Strength

During pregnancy, your body releases relaxin, a hormone that loosens your joints to prepare for birth. However, after childbirth, it can take months for your joints to return to their normal stability. This is where isometric exercises come in.

By engaging your muscles without movement, isometric exercises—such as glute bridges, wall sits, or plank holds—help strengthen and stabilize your body without placing unnecessary strain on your joints. This makes them especially beneficial during the early postpartum months when joint stability is still returning.

Benefits of Isometric Exercises for Moms:

  • Improve joint stabil...
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Working Out & Your Cycle: How to Stay Consistent Throughout the Month

gmwj May 12, 2025

As women, our bodies go through hormonal fluctuations every month that can impact energy levels, strength, and endurance. Understanding these changes and syncing your training with your cycle can help you stay consistent, optimize your training, and make progress without burnout.

This blog post will break down how your hormones shift throughout a 28-day menstrual cycle and provide training recommendations to help you make the most of each phase.

Cycle Syncing: Understanding Your Body’s Rhythm

Your hormones fluctuate throughout the month, affecting your strength, endurance, and recovery. Learning what your body is doing at each stage can empower you to adjust your training rather than forcing yourself through workouts that don’t feel right.

This guide explains:

  • Which hormones peak and drop at each phase
  • How these changes affect your performance and energy levels
  • What training modifications can help optimize your workouts

Since every woman’s cycle is different, these insights...

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Reconnect with Your Core Postpartum: How Breath Equals Strength

gmwj Apr 28, 2025

Pregnancy and childbirth change your body in incredible ways, but they can also impact core strength and stability. Many postpartum moms struggle with diastasis recti, pelvic floor dysfunction, and weakened core muscles. The good news? Your breath is the key to rebuilding core strength.

In this guide, we’ll explore how to properly engage your core postpartum using breathwork and movement to create strength from within.

Why Core Engagement Matters

Many people associate core engagement with the common cue: “belly button to spine.” There’s nothing wrong with it, but often this leads to sucking in the stomach rather than properly activating the transverse abdominis (deep core muscles).

True core activation starts with breath control, which manages intra-abdominal pressure and supports the pelvic floor, diaphragm, and deep core muscles.

Step 1: It Starts with Your Inhale

Inhale through your nose and expand your ribs all around—front, sides, and back. Avoid simply breathing into your b...

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C-Section Awareness: Why Touching Your Scar is Important

gmwj Apr 14, 2025

Why Touching Your C-Section Scar is Important: Healing Your Body and Mind

If you’ve had a C-section, you might have complicated feelings about your scar. Maybe it feels numb, tingly, or even painful. Maybe you don’t want to look at it or touch it because it reminds you of a birth that didn’t go as planned. You’re not alone—many moms feel this way. But here’s the thing: touching your scar can actually help you heal, both physically and emotionally.

Your Scar and Your Body: Reconnecting Through Touch

When you have surgery, tiny nerves in the area are cut. This can leave the skin feeling strange—numb in some places, extra sensitive in others. By gently touching your scar, you’re helping those nerves wake up again and reconnect with your brain. Over time, this can reduce discomfort and make the area feel more like “you” again.

Touching your scar can also help prevent stiffness and tightness. Scar tissue can sometimes stick to deeper layers of skin and muscle, making m

...
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The Three Plus One Method: A Simple Nutrition Hack for Busy Moms

gmwj Mar 31, 2025

Want to make your nutrition effortless? 

Try The Three Plus One Method: A Simple Nutrition Hack for Busy Moms

As a mom, personal trainer, and nursing student, I know how overwhelming it can be to prioritize nutrition while juggling a million responsibilities. The last thing on my mind is macro counting. For me it’s stressful, strict, and I always feel restricted.

So I coined the Three Plus One Method—a foolproof way to eat well, nourish your body, and stay energized without overcomplicating things.

What is the Three Plus One Method?

It’s two simple rules:

1. Three meals a day PLUS One protein shake

This ensures you're fueling your body consistently throughout the day, avoiding energy crashes, and keeping hunger in check.

2. Three essential macronutrients PLUS One colorful food in every meal

Each meal includes:

  • Protein for muscle recovery and satiety
  • Healthy fats for sustained energy
  • Carbs for energy
  • One colorful fruit or veggie for vitamins and fiber

By focusing on nu...

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Prenatal & Postpartum Exercise 101: All Things Relaxin

gmwj Mar 17, 2025

Pregnancy and postpartum recovery are beautiful yet challenging times for the body, and understanding the role of relaxin—a hormone that significantly affects joints and ligaments—can help moms navigate movement safely and effectively. Whether you're pregnant or recently had a baby, being informed about relaxin’s effects on your body will empower you to exercise with confidence while minimizing discomfort or injury.

What is Relaxin?

Relaxin is a hormone that prepares your body for pregnancy and childbirth. Its primary job is to loosen joints and ligaments, especially in the pelvic region, to allow for a growing baby and a smoother labor process. However, relaxin doesn’t just affect the pelvis—it impacts ligaments all over the body, which can lead to increased flexibility but also instability and discomfort.

How Relaxin Fluctuates During Pregnancy and Postpartum

Relaxin begins to rise early in pregnancy, starting around ovulation and increasing through the first trimester. By the ...

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3 Muscles You Need to Train During Pregnancy

gmwj Mar 03, 2025

Pregnancy is an incredible journey, but as your body adapts to growing a baby, it undergoes postural changes, weight shifts, and increased strain on muscles and joints. To support your body, minimize discomfort, and prepare for labor and postpartum recovery, focusing on key muscle groups is crucial.

In this guide, we’ll cover three essential muscles to strengthen during pregnancy, why they matter, and safe, effective exercises to help you stay strong.

 

1. Erector Spinae: The Key to Posture and Back Support

Why It Matters

The erector spinae muscles run along the spine and are responsible for maintaining good posture and spinal support. During pregnancy, as your center of gravity shifts, the lower back tends to arch more to compensate for the growing belly. This can lead to back pain and discomfort.

How to Train These Muscles

  • Romanian Deadlifts
  • Suitcase Deadlifts

These exercises strengthen the lower back, glutes, and hamstrings to provide postural support and reduce strain....

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