Fortem 4 Life

Helping women become strong mentally and physically the right way! Learn the FOUNDATION, be FUNCTIONAL, and achieve FREEDOM through FITNESS.

Fortem means strong, brave, powerful, and courageous. So whether you want to lose weight, gain strength, or start your post partum journey, I have the desire to help you achieve your goals by creating a plan specifically for you. It is my goal to create a positive movement for women and moms by building custom programs that radiate the beauty and strength they already posses. I truly believe that the more women that come together to lift one another up and to encourage one another the stronger our families, community, and world will be. I will help you become strong, brave, powerful, and courageous. Together we can help make you Fortem4Life!

Hey girl 👋🏼
You kinda rock...like a lot 😜
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Having you back for the summer was great! You bring a fun dynamic to the box and will be missed.
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Never forget:

You are beautiful 💕
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You are strong 💪🏼
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Keep making this world great! And we’ll see you around 🦃 day!!

#railsladies #cfrailsstrong #crossfitrails #cfrailsladies #fortem4life #strongisbeautiful

“Sometimes you don’t realize your own strength until you come face to face with your greatest weaknesses”
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Today’s #fortemfriday workout will get those legs burning for sure! Depending on what stage of pregnancy or postpartum you are in you need to choose a weight that allows you to keep good form and also keep good core/pelvic floor connection.

Not sure? Than just go down a bit in weight!

Another helpful tip is to lean forward a bit in your lunges and make sure you don’t over extend at the top. Same for your back squat; don’t over extend at the top!

#onedayatatime #pregnantcrossfitter #crossfitpregnancy #pregnancyandpostpartumathleticism #pregnantandpostpartumcoach #ppacoach #momsthatlift #fitpregnancy #strongmoms #postpartum #momlife
#postpartumfitness #postpartumlife #pregnantathletes #crossfit #trainsmarternotharder #goals #dreambig #strongasamother

So sad to say good bye so let’s not say good bye but say see you soon 💕
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@absweiler never forget:

You are beautiful.
You are strong.

Sioux Falls take care of this girl! You’re lucky to have 💕
And Abby don’t be afraid to shine and give Sioux Falls your beautiful self 💕
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Until next time...see you soon!!!

#strongasamother #strongandbeautiful
#bebrave
#yougotthis

Happy Sunday! Hope it’s as relaxing as this dude’s 😜😍

#beastnotinruffles #sunday #iloveyoualways #forevermybaby #momlife #blessedisshe

Happy Sunday! Hope it’s as relaxing as this dude’s 😜😍

#beastnotinruffles #sunday #iloveyoualways #forevermybaby #momlife #blessedisshe

“A smooth sea never made a skilled sailor”
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Navigating the waters of pregnancy and postpartum fitness can be tricky. Social media tells us LOTS of different things. But that’s why the @pregnant.postpartum.athlete team are fighting hard to help you ladies navigate through this chapter of your life and filter out the lies or misconceptions out there!
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This is just a SAMPLE of possible modifications. Every body is different. Give this one a shot and let me know what you think!

#chasinggoals #onedayatatime #pregnantcrossfitter #crossfitpregnancy #pregnancyandpostpartumathleticism #pregnantandpostpartumcoach #ppacoach #momsthatlift #fitpregnancy #strongmoms #postpartum #momlife
#postpartumfitness #postpartumlife #senitaathletics #pregnantathletes #crossfit #trainsmarternotharder #goals #dreambig #strongasamother #fleomoms

My top 5️⃣ baby - postpartum necessities -> life savers -> life hacks...you name it!
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1️⃣ Cute water bottle with a STRAW! I ordered mine from @amazon and the brand is @shopsimplemodern
💯No joke having this keeps me hydrated and drinking more water than normal. Which is super important to keep milk supply up!

2️⃣ The baby-mom caddy! Perfect to haul around the house. I usually have it by me in the living room where I spend a lot of time or next to my bed. Also from @amazon
🗒Things to keep in it?
-Diapers
-Wipes
-Burp Clothes
-Nipple Cream
-Diaper Cream
-Extra Pacifiers and Clips
-Lotion
-Thermometer
-Brush
-Nail Clippers
Anything you want quick access to!

3️⃣Not 100% what it’s called 🤔I think a milk catcher??? But I haven’t pumped once since I got this from my friend @jrwongod and I’m so grateful for this hack! Nurse on one side and stick this on the other. I’ve caught 4oz before! Talk about mind blown 🤯

4️⃣This baby fan for the car seat when I’m at the box or park. Brilliant! Thanks @jessica.leyva.13 for this one 😍

5️⃣Last but not least these adorable cutie pats and cutie clips from @ryanandrose 😍
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Comment below with what have been your “lifesavers” postpartum! Or your favorite product for baby or you!
👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼

@liveinfaithandfitness what are some of your hacks!?
#pregnantcrossfitter #moms #momsthatlift #fitpregnancy #strongmoms #postpartum #momlife
#postpartumfitness #postpartumlife #pregnantathletes #strongasamother

💥Quiz time!💥
In this video I perform 3 strict pull ups at 12 weeks postpartum. Does this mean I am ready for kipping or butterfly pull-ups?
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🎯The answer is it depends! 🎯
What does my pressure system show? Can I do a kipping pull-up without coming? If the answer is yes then how many can I do before I cone or loose control?
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💥Then the next question is does that still give me the green light to do them in a workout? 💥
Most likely not because the focus should still be on slow controlled movements that continue to build strength but also focus on control. It’s important to make sure that just because you can do a movement doesn’t mean you go full force ahead with it! But remember every body is different but the questions to ask and thought process behind remain consistent.
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Maybe the option is to throw in one strict pull-up, one controlled kipping pull-up, and then finish the reps with ring rows? See how the body responds and keep making strategic and intentional plans! 🏆
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🏵It sounds weird but slow progress is fast progress! I’m learning more and more about how frustrating yet beautiful this postpartum chapter is!🏵
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💪🏼Hang in there mamas and listen to your body but think about your actions! 😘

#chasinggoals #onedayatatime #pregnantcrossfitter #crossfitpregnancy #pregnancyandpostpartumathleticism #pregnantandpostpartumcoach #ppacoach #momsthatlift #fitpregnancy #strongmoms #postpartum #momlife
#postpartumfitness #postpartumlife #pregnantathletes #crossfit #trainsmarternotharder #goals #dreambig #strongasamother

So dang proud of my baby girl ❤️ She got her shots today and she didn’t flinch once or shed a tear. I remember when I got my kindergarten shots I screamed and screamed; embarrassing my dad and mom 🤦🏼‍♀️ but she was brave the entire time and so chatty with everyone 💕 SO proud 😭🥰😘
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Baby David I’m proud of you too 🥰
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And so grateful for my dad ❤️

#practicebrave #bebetterthanme
#fortem4life
#beastinruffles
#beastnotinruffles2

“Stop rushing and complicating things that need time to breath and grow.”
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Happy Friday y’all! Here in South Dakota it’s a cloudy-gloomy day but hopefully that will change after today’s workout 😃
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Remember this is a SAMPLE modification. Do what you know works best for your body and don’t be afraid to change things in the middle of the workout!

#fortemfriday #momstrong #pregnancyandpostpartumathleticism #pregnancyworkouts #postpartumfitness #crossfitmoms #crossfitpregnancy #momsthatworkout #crossfit #postpartumcrossfit @pregnant.postpartum.athlete

Need some Seriosuly Simple snack ideas??? Give these a try! Just click on the link in my profile and fill out the form telling me your current favorite snack! 😃

#fortem4life #seriouslysimple #cleaneats #simplesnacks #momlife #momsthatcrossfit #strongmoms

These moments unfortunately will someday pass, so as hard as it may be to take things day by day, don’t focus too much on returning to your favorite hobby, body, or sport that you forget about all the special moments that are here now.

#pregnancyandpostpartumathleticism #momlife #snuggles #12weeksold #timegoestoofast #takeyourtime #crossfitpostpartum

Postpartum depressions...
baby blues...
sleep deprivation...
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Do you struggle with any of the above? Maybe you don’t even realize it but you are in the middle of it?
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For me things are great right after baby is born and I’m on a newborn snuggle high. It’s weeks later that I get hit with some or all of the symptoms:
😴exhaustion and more needy of naps than before
😶no emotion
🤯major forgetfulness
😳not wanting to be around people
🥺sad and depressed about how fast time goes
😭thoughts that I’m not good enough of a mom, wife, friend, or daughter
🤥tell my husband that things are fine when I just don’t know how to explain how I feel
😦desire to do nothing...literally nothing
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There are probably more symptoms that I’m forgetting but symptoms are different for everyone too. Some experience very minor symptoms and others very major symptoms. No matter what YOU matter and your struggle is real!
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🤷🏼‍♀️So what are some of my solutions?
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🙋🏽‍♂️Talking to my husband
🙋🏽‍♂️Being held by my husband but not having to talk or take things further
👩🏼🧑🏼Talking to my sisters and mom who sometimes know the best thing is just to hang out and sometimes the right thing is to vent
☕️Getting myself something yummy to drink
🐾playing fetch with my pup
📱Taking a break from IG & FB
👩🏼Texting my mother-in-law who always has great advice, positive thoughts, and lots of love
💤 If possible, napping!
🍪Driving with the windows down, music jamming, and snacking on these 😋
🏋🏼‍♀️Doing CrossFit even if it’s super modified/scaled. Sometimes seeing people is the right thing!
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Moral of the story? It’s ok if you feel the above...you’re not a horrible person. Just make sure you acknowledge what you might be going for and don’t be afraid to ask for help!
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Remember you are not alone! Comment below your solutions or tips for battling #postpartumdepression
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#teddygrahams #momlife #balance #nursingfuel #ithappens #pregnancyandpostpartumathleticism #pregnancy #postpartum #reallife #youarenotalone #strongasamother #blessedisshe #strongmoms

Alright Aberdeen and surrounding area! I’ve opened up 2 spots for personal training! We can do this at the YMCA or CrossFit Rails.
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If you’ve been following me for a while and have been scared to reach out now is the time!
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DM me for more details or click on the link in my profile to go to my website.
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#practicebrave and take your first step today!!!
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#hubcityfitness #aberdeensd #sdtrainers #pregnancyandpostpartumathleticism

Sparkling water + sugar free water flavoring = “ mom you made pop - healthy pop” Should I break it to them I didn’t really invent this and that I can buy flavored sparkling water? Ehh not today 😃🤷🏼‍♀️😜

#momlife #enjoyinglife #lifeisgood #itsthesmallthings #girlmom #momof4 #blessedisshe

Some of the key points I took away from today’s seminar:
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✏️”You can’t undo trauma but you can control your education and what you do to heal after trauma.”
✏️”Intention now for intensity later”
✏️”Why would I do this if there is the potential to set me back”
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Thanks @brianna.battles for coming and thanks @hotandhealthylife for hosting at @crossfit8035 Great event at a great location!
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@sunshineandmight so glad I got to meet you in person and all the other amazing women and one man 😃💪🏼 who came!
A great day it was and I can’t wait to bring back more of what I learned!

#pregnantandpostpartumathleticism
#strongwomenlifteachotherup #pregnancyandpostpartumathleticism #keepeducatingyourself #neverstoplearning #strongmoms

Time for another Fortem Friday workout!!
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This one is definitely doable and easy to take at your pace! You shouldn’t feel like you’re competing because the workouts are meant to just put the work in 💪🏼Give this one a shot and let me know what you think 😃
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Questions? Need different modifications? Don’t have the equipment? DM me and I’ll help you out!

#fortemfriday #fortemstrong #crossfitmoms #crossfit #momsthatcrossfit #strongmoms #crossfitpregnancy #crossfitpregnant #pregnantcrossfitter #crossfitpostpartuum #postpartumfitness #pregnancyandpostpartumathleticism #postpartumcrossfit #bodyafterbaby #fitmoms @pregnant.postpartum.athlete

#wisdomwendesday for the #IMAPREGNANTATHLETE challenge!
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I’ve learned and continue to trust that your skills, the movements, and the weight you lift might take a rest but they will return! I super crave getting back to muscle ups but I know patience is key.
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It’s OK to change your training to what it needs to be not to what you thought it should be. There is no rulebook just lots of guidelines and considerations to take in because every pregnancy and body is different!
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Lastly, it’s important to know that you are not alone! Share your struggles and accomplishments! Share your ideas and grow the support system.

#pregnancyandpostpartumathleticism #crossfitpregnancy #crossfitpostpartum #crossfitmoms #strongmoms #postpartum #postpartumfitness

Today we’re talking modifications for the #pregnancyandpostpartumathlete during #iamapregnantathlete week!
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Coming up with scaling and modifying ideas is ‘easy’ for me. It’s my job! The mindset surrounding it was the hardest; thus the main modification I had to make was with my 🧠 not my 🤰🏼
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Athlete brain:The biggest struggle I experienced with pregnancy and still struggle with postpartum.
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Way back in the day I hated any type of exercise. Once I discovered the benefits of exercise though life changed....especially once I discovered competitive CrossFit.
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The thrill of pushing yourself to the limit, the environment, the rush of endorphins when fighting to the finish, seeing others get out of their comfort zone, and the excitement of everyone around you! Great stuff and once you get a taste it’s so hard to “put it down”.
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I know I’m not the only mom out there that struggles with this. Whether your ‘CrossFit’ is running, swimming, Zumba, or whatever your favorite activity is; I know how hard it is to hold back and be patient. I know what it feels like to want to be back where you were. I’m right there with you. It’s like loosing your identity.
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I know that it will come back. I know it’s not lost. I know that time goes fast even when it feels slow in the moment. I also know that it’s ok to feel this way. I know there will be days where I don’t struggle but I also know there will be days where the struggle is extra hard. We just have to keep reminding ourselves that each day we get closer.
-You have to find your matra and repeat it when you need it. Even it’s more than once a day!
Remind yourself:
-to be patient
-do your best to enjoy the moment you’re in NOW
-remember the best things in life take TIME
-the comeback is always stronger than the setback
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Hang in there and know you are NOT alone!!! Give yourself a break 💕and don’t be afraid to reach out and let your voice be heard! I’m here for you and so is the crew of all the other moms out there 💪🏼@pregnant.postpartum.athlete

#crossfit #crossfitmoms #strongmoms #pregnantcrossfit #bepatient #momsthatlift #postpartum #postpartumfitness #crossfitpregnancy #strongmoms #fitpregnancy

Check out that milk drunk smile after his major spit up 🤣😍 Ohhhh how I love this boy 💚

#momlife #keepingitreal #milkdrunk #beastnotinruffles2 #strongasamother #sundayfunday #pregnancyandpostpartumathleticism #7weeksold #7weekspostpartum

Every time I look at you time stands still ....
until you start crying, need to eat, spit up on me, or need your diaper changed 🤪
💚You’ve stolen my heart David 💚 #beastnotinruffles2 #momlife #jlphotography #newbornphotography #strongasamother

Fortem 4 Life's cover photo

Got it done ✅ 💪🏼
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Not because of #noexcuses
Not because of #postpartumbody
Not because of #burnthosecalories
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But because
#iwantto
#movementisgood
#iloveit
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Working out shouldn’t be something you force yourself to do. It should be something that makes you happy and feels good.
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Yes, discipline is good and doing things you don’t want to do, but should, are good to do. But working out is one of those things it’s ok to miss once in a while. Especially when there are legit #excuses
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It’s also something that should empower you and not be something you do as a punishment for the food or drink you might consume!
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🇺🇸 Enjoy yourself and have a wonderful holiday!! 🇺🇸
Eat the food 🌭
Drink the drink 🍺
And maybe use some moderation 😁

#pregnancyandpostpartumathleticism #momlife #strongasamother #crossfitmoms

I’ve got a core burning movement for you guys from @getmomstrong ! This is definitely Fortem approved 👊🏼💪🏼 Squat and press (thruster) plus slow decent down In front of you.
Try 3x10 by itself or incorporate it into your workouts! Be sure to move slowly and consciously engage your core and pelvic floor! Confused on how to do that?? Think of lifting a blueberry up and slowly moving the elevator up. Still confused? Send me a message and I’ll explain more!
#pregnancyandpostpartumathleticism #strongasamother #postpartum #pregnancy #fortemstrong #postpregnancy #workoutideasforwomen #crossfitpostpartum #crossfitpregnancy #corework

I bought a new candle from @shoparrowboutique and not only does it smell great but it also crackles when it is burning! I love it! Seriously, it’s the small things 💕

Comment below your favorite place to buy candles and/or you favorite scent!
👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼

What is Fortem?

Fortem means strong, brave, powerful, and courageous. So whether you want to lose weight, gain strength, or start your post partum journey, I have the desire to help you achieve your goals by creating a plan specifically for you. It is my goal to create a positive movement for women and moms by building custom programs that radiate the beauty and strength they already posses. I truly believe that the more women come together to lift one another up and to encourage one another; the stronger our families, community, and world will be.

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722 S JAY ST
Aberdeen, SD
57401
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