Maricarmenfitness

October half term with my babies. A week of treats and fun. Mummy is tired now 😂❤️

Mari-Carmen on Instagram: "3 Core Exercises For Early Postnatal All these exercises can be done less than 6 weeks providing you are feeling ready to. Focus on the first two exercises and then build it up to the toe tap. The pelvic tilt exercise...

3 core exercises which can be done in the early postnatal period. Go check it out over on my Insta page

Mari-Carmen on Instagram: "3 Core Exercises For Early Postnatal All these exercises can be done less than 6 weeks providing you are feeling ready to. Focus on the first two exercises and then build it up to the toe tap. The pelvic tilt exercise... Mari-Carmen shared a post on Instagram: "3 Core Exercises For Early Postnatal All these exercises can be done less than 6 weeks providing you are feeling ready to. Focus on the first two exercises and then build it up to the toe tap. The pelvic tilt exercise is such a great exercise to perform after...

The hardest part is consistency.

In the early days you are full of motivation to succeed. This motivation is tested after a few weeks, which is why in the first place you need to choose habits which are sustainable and suitable for you.

All these “quick fixes” and “get shredded” programs I believe not to be what mothers need. Rather focus on small daily habits which you know you can sustain long-term.

As time goes by many say it gets easier. I would say it gets harder, typically after the first 6 months.

Here is the thing, those who sustain good health and fitness habits all year round, do the same thing day in day out.

1. Daily movement (steps)
2. Good nutrition (80% of the time)
3. Hydration
4. Exercise; the same compound lifts; squats, deadlifts, chest press! The only difference is they will change up their exercises but will still focus on these big moves.

If you haven’t already you must read the book the slight edge. It’s these very very small daily actions over time which compound to something big and form long lasting change.

As mothers we do not have all the time to commit to the gym and the kitchen. But I PROMISE you if you
1. Eat food in high nutritional value 80% of the time
2. Build your meals around lean protein and vegetables
3. Move 10,000 steps daily
4. Drink 2-3 litres water
5. Prioritise sleep
You will start to feel and see the benefits.

On the go high protein lunch ideas…

I know many of you mummies struggle with what to eat at lunch. It’s either a grab and go exercise or nothing at all. This is the most overlooked meal, yet so important and has such an impact on what you do for the rest of the day.

Eating a salad with no carbs or a bowl of soup is NOT enough and I guarantee you will be reaching for the sugar soon after.

Just like you make your Children’s packed lunch for school, make sure you carve out the time for your lunch too.

Whether you are working from home or in the office, these are all explains of things you can take to work.

The key is to add atleast 20g protein into your lunch to keep you feeling satisfied.

My favourite is a chicken wrap, you can spice it up by changing the dress (sweet chilli, bbq, Caesar). Just load it up with chicken/veggie alternative.

What are you going to try this week?

5 online coaching spots available. If you would like to book a free non committal consultation drop me a message or comment on this post. With less than 12 weeks to Christmas, there is no better time to start 🔥

; there are so many posts about top tips for mental health. But what helps one mummy may not help the other. It can be quite easy to say “just do this” but during dark times it really can be hard to see light at the end of the tunnel.

I had a gorgeous coffee with a good friend this morning and she said something. “I need to be ok with not being happy all the time”. My response was “YES, happiness is not a final destination it comes in waves. Some days we may feel sad/angry and that’s ok. It doesn’t mean we are failing 🤗

When I left it got me thinking….

❤️Some days will feel harder than others and that’s ok. Perfection doesn’t exist.

❤️Do not feel embarrassed to admit that you are struggling when I guarantee a mum set next to you at a coffee shop is too (or certainly can recall when things felt hard).

❤️As mothers we are all different; we all have different values which means what bothers one of us may seem very mild to another. So we must not judge. We are all triggered by different things.

❤️Some days you will spend crying and shouting. None of us want to be that shouting mummy but man alive, it feels like that in my house the last few days. But that doesn’t make us a failure. We are just trying our best.

❤️There is always a pair of ears to listen to you. Whether that be a family member or a professional. You might not want to speak to friends and family but and are only a phone call away. Do not suffer in silence.

(This last one is super important)

❤️It is NOT selfish to set boundaries and preserve your energy. The word selfish has so many bad connotations attached to it. When actually I want all of you to be a bit more selfish. This is self compassion.

Remember Instagram can make all these things feel even harder as sadly the algorithm favours perfect pictures/posts. E.g in this picture it all looks like a roses, what you don’t see is Brett was working 24 hour shift this day and I was exhausted. Don’t use Instagram as real life.

I really hope you find this helpful and as always I am here to listen with no judgement and confidentiality ❤️

Lots of love

Mari-Carmen x

On the go breakfast ideas for busy mums 👇🏻

Many of you mums have such busy mornings you either forget to eat, or quickly crab a slice of toast or even purchase a coffee and pastry on the way to the office.

There are so many benefits to starting your day a balanced breakfast to fuel you until lunch. It doesn’t have to take a lot of time either. My absolute fav is a protein smoothie.

This weekend when you are writing your shopping list for next weeks food, why not try a few of these recipes 😋

🔥Myth buster 🔥

So many of my clients ask how they can lose stubborn fat around their tummy. Unfortunately you cannot target fat loss, this is down to a number of factors like genetics and s*x. Fat will come off where it wants to. Rather focus on a calorie deficit, be patient and be consistent, the results will come 🔥

Any other mummies relate? 👇🏻

Good job I prioritise my morning cuppa before Arthur and Florence wake up. Kinda funny though as my husband always manages to drink his hot, funny that hey 🤪😉

Mari-Carmen on Instagram: "5 EXERCISES TO DO WITH THE PRAM Some days it can be super challenging to fit in a workout with the children, even if it is a home workout! You know the kinda days where snacks and tv for distraction whilst you workout...

https://www.instagram.com/reel/CjD4FMfDRHC/?igshid=YmMyMTA2M2Y=

Mari-Carmen on Instagram: "5 EXERCISES TO DO WITH THE PRAM Some days it can be super challenging to fit in a workout with the children, even if it is a home workout! You know the kinda days where snacks and tv for distraction whilst you workout... Mari-Carmen shared a post on Instagram: "5 EXERCISES TO DO WITH THE PRAM Some days it can be super challenging to fit in a workout with the children, even if it is a home workout! You know the kinda days where snacks and tv for distraction whilst you workout doesn’t even work? The next time this h...

I love sharing these posts and celebrating my clients 😍They really do deserve it. Being a mother is hard and most of us put our own wellness to the bottom of the pile.

This lady here, before working with me did not feel herself. Since having her little one she has struggled to lose the baby weight and keep it off without starving herself or doing one of these mad diets. Like many mums she lacked consistency and direction.

You really do not need hours in the day to prioritise your health and fitness. This lady thought she had to remove carbs, massively restrict calories and do endless of calories. She was so so wrong, she just needed to be shown how.

To start with the weight loss was pretty slow, I kept telling her to trust the process, stay consistent and the results will come. Guess what…they did. Would she have stuck to it if I wasn’t there cheering her on….probably not.

My mission is to show you mums how to achieve your goals with a plan that works for you ❤️Every programme is written for my client, no one size fits all! As a mother myself I understand how hard it is which is why I want to make it simple for you 🙌🏻

There are under 12 weeks until Christmas, if you want to feel
❤️Healthier
❤️More body confident
❤️Get your identity back
❤️More energised

Then drop me a message I have space on both my 8 week online programme and my online monthly coaching programme. 🥰

Mum and Baby Fitness Classes Leamington Spa — FIT MAMA POWERED BY MARICARMENFITNESS

FIT MAMA AND BABY CLASS

Term dates are now on my website for the winter term, starting 3rd November for 7 consecutive weeks. If you would like to book a free trial drop me a message ☺️

To sign up to the term click here https://www.maricarmenfitness.com/purchaseonlinefitnessprogrammes/fit-mama-and-baby

Mum and Baby Fitness Classes Leamington Spa — FIT MAMA POWERED BY MARICARMENFITNESS Looking for a fitness class where you can also bring your baby along? Enjoy working outdoors with other mums? This is a great solution. Weekly classes offering full body workout. I am an experienced personal trainer, pre and postnatal fitness expert that will make sure you have fun along the wa

Debunking the biggest fitness myths. Lifting weights will not make you bulky mamas. Which one do you relate most to?

Debunking the biggest fitness myths. Lifting weights will not make you bulky mamas. Which one do you relate most to?

Don’t forget my free Hiit class tonight at 6pm, insta live

How do you keep going when you really have nothing left to give? Well you don’t and if you do you fail miserably. I want to show my children how to show themselves compassion and love. Setting boundaries and showing our children that resting is good is so so important. Let’s not forget this, we have little ones watching.

As mother’s we often ignore the signs our body is giving us to slow down and reset. For some ridiculous reason we tell ourselves we can’t slow down as nothing will get done. (I am so so guilty of this).

But you know what who cares if you don’t get all the things done on your list, who cares if the house is a mess. Because sometimes we have to admit defeat and just takes things a little slower.

Slowing down is hard for many of us but here are a few things I am doing to prioritise some more “me time”

1. Keep my to do list ‘doable’ by adding just 3 things. Do not over stretch yourself and set unrealistic tasks, you will just feel super sh*tty and unproductive. Keeping it short and sweet will keep you feeling motivated and give you a sense of achievement.
2. Set clear boundaries between “work time” and “family time”. If you own your own business don’t be a slave to your emails. You do not have to reply to an email straight away whilst midway through preparing your children’s dinner. It can wait. Stop chasing what you need to do next, stop, breathe and focus on being in the moment.
3. Limit screen time. I have been putting my phone away after 8pm to spend some time with Brett to just chill and watch a little bit of tv before bed. We are loving capture at the moment.
4. Sleep sleep sleep. Really making sure I am getting to bed for 10pm to get a good 7 hours (providing the children don’t wake me). Sleep is so underrated yet is so important.
5. Get up in the morning 5-10 mins before the children (as long as they do not wake before 6.15am 😂) to have a cuppa in peace. I used to just wake up, check my phone and get on with my day straight away without giving my body the chance to wake up nicely.

I hope these tips help and you realise rest is just as important. Don’t neglect it 🤗

Love
Mari-Carmen x

We are all feeling the pinch so here are some top tips for cooking nutritious meals on a budget

On Saturdays we wear pink

Brett thinks I look like I’m wearing my pjs 😂😂😂

Many of you are getting your children ready for returning back to school following the summer holidays 😅
Uniform sorted ✅
After school clubs/childcare ✅
Lunch box ✅
Kids dinners ✅

Your children are ready to go and their routine is sorted. But guess what 🤷‍♀️

YOU FORGOT ABOUT YOU!

You keep discussing with your friends how much you have eaten over the summer “girls I have eaten so much this summer, what with the holiday and the picnics” “I can’t wait to get back to a routine” “hey I am thinking of joining a gym”

At the moment these are empty plans and promises to yourself which probably won’t materialise. Why….
Because this weekend you will not carve out time to PLAN YOUR WEEK!

Yep…just like you have done with your children. You need to do the same
1. Prep lunches, batch cook protein making it super easy for the week ahead
2. Fill your cupboards with goodness, things you know you can grab when you are jumping between meetings
3. Schedule your workouts into your diary like you do with your other meetings.
4. Make a plan with your support system so you have help if you need it.
5. Don’t over commit yourself

Remember you cannot pour from an empty cup. Put your own oxygen mask on before you put others on 🤗

This weekend carve some time out to do the above.

Enjoy this last weekend before the school madness kicks off. Relax 🥰

Love Mari-Carmen x

FIT MAMA & BABY CLASS

Don’t forget our new term starts next Thursday 8th September at 11.30 am at

This postnatal class is suitable for women 6 weeks plus pp, providing you have been signed off safe to exercise.

The class involves body weight and resistance band work focusing on core and pelvic floor restore.

This is a 5 week term, if you would like to sign up or book in for a free trial either drop me a message or click link in bio 🙌🏻

Things you need to know about fat loss

Morale of the story, don’t buy into a quick fix fad diet, they don’t work! Find a programme which works for you which is going to teach you life long habits which you can sustain. Oh and finally be patient and trust the process🙌🏻🏋️‍♀️💩

Foods to keep you feeling energised, here are my top foods to include in your weekly shop 👇🏻

It is very easy to blame your lack of energy on children and work, which I know are valid reasons. However, I bet for many if you looked closely at your day to day nutrition you would get many answers here. If your diet is packed with processed foods, sugars and refined carbs there is no wonder your energy levels are in your boots.

You wouldn’t put bad fuel into your car or feed your children foods in low nutritional value so why are you any different. Eating healthy doesn’t have to be hard or time consuming. I have lots of recipes on my grid which are super tasty and healthy.

When working with me I really focus on your nutrition as this is such an important component to achieve optimum health both physically and mentally.

What is your biggest challenge when it comes to nutrition?

Foods to keep you feeling energised, here are my top foods to include in your weekly shop 👇🏻

It is very easy to blame your lack of energy on children and work, which I know are valid reasons. However, I bet for many if you looked closely at your day to day nutrition you would get many answers here. If your diet is packed with processed foods, sugars and refined carbs there is no wonder your energy levels are in your boots.

You wouldn’t put bad fuel into your car or feed your children foods in low nutritional value so why are you any different. Eating healthy doesn’t have to be hard or time consuming. I have lots of recipes on my grid which are super tasty and healthy.

When working with me I really focus on your nutrition as this is such an important component to achieve optimum health both physically and mentally.

What is your biggest challenge when it comes to nutrition?

You would never cancel on your children, family or friends an hour before you was supposed to meet them. Yet you are very happy to cancel plans you make with yourself; the run you had planned, the home workout, the evening walk or even the 30 mins chill in the bath.

This comes back to showing yourself compassion and self care. Making time for yourself is an act of self-care and it’s giving yourself the compassion you deserve.

Before you cancel plans with yourself so can give more time to others…stop…and ask yourself what do you really need to do/what is going to make you feel better. I guarantee is the plan you made with yourself.

Be kind to yourself and give it the compassion it deserves ❤️🥰

Don’t forget to tune in tonight at 6pm on instagram for the live fitness class, free of charge and suitable for all abilities (pre and postnatal too).
Simply head to my insta page at 6pm and join in on the live 🏋️‍♀️

So many of you messaged me today and asked me what I do on days where tiredness hits and the kids aren’t sleeping.

Quality of sleep is so unpredictable as a busy mum of two. My two are older now but this doesn’t mean I don’t get the bad night. The last week with it being super hot, both Arthur and Florence haven’t slept so well. It brings it all back when they were newborn and sleep was something I only dreamt about.

Sleep is such a pivotal piece of the jigsaw when it comes to fat loss. It’s so frustrating when you can’t control this, this is just something we have to accept. And something I take into account when coaching my busy mums.

There is such a strong correlation between lack of sleep and sugar cravings. I have complete sympathy for the tired mummy but there are things we can do to make it easier.

1. Accept that everyone is different and everyone’s children’s sleeping habits are too! So STOP COMPARING yourself with others. Who cares if your best friend got up at 6am and managed to get to the gym but you didn’t. I was meant to get up this morning at 6.30am to train but I didn’t go as Florence had me up all night. Stay in your lane.
2. Keep your kitchen cupboards stocked and full of healthy snacks. Environment dictates performance; this is key! On those days you are exhausted and have endless biscuits at arms reach there is no wonder you eat copious amounts. However, don’t buy them and instead focus on healthier options (rice cakes with peanut butter, Greek yoghurt, fruit salad etc) when cravings strike make sure you are equipped!
3. Head out for a walk. You may not feel like a 30 min home workout. Don’t just go into f**k it mode. Walking is the most underrated exercise. Get out for a good hour with children in tow and/or fav podcast. Oh my it’s as good as a therapy session.
4. Get an early night. If your little ones go to bed early, then try and make sure you do too. I find this particularly hard as my evenings are when I work and get stuff done. But sometimes you have to admit defeat and get your beauty sleep, you will thank yourself tomorrow.
5. Water….your body is craving copious amounts of caffeine but limit to 2-3 cups max. CONTINUED 👇🏻