Fit and Fearless Personal Training

33.5 weeks in VS 33.5 weeks out 💗

Here to tell you, your body will never be the same postpartum. But it doesn’t mean you can’t be proud of everything it’s done 🩵🩵. I’m constantly amazed physically at what I can do being a mom. I can squat more than my body weight in one minute and turn around to play with my babies the next. I can train for a half marathon in 6 weeks, and none of those days did I get a full nights sleep. Women are absolutely incredible for being able to physically be so strong and capable while being moms at the same time, a demanding job that is 24/7. (Bonus points if you have a 24/7 chronic illness 😅).

Anyways this also comes from hard work and dedication to workouts and diet. 😬 you CAN do it all, moms. 💗💪🏽

lol.. i wanted a cute photo of my babies too, to put against the bump pic. But this is the best my self timer could do 🤣

It’s never too early 🩵🩵

I first wrote “how I’m introducing my kids to wellness” but that didn’t make sense to me. I haven’t introduced them to anything. This is how we live over here, so they’re just living the Mendola (fit + fearless) lifestyle.

What do you do to demonstrate wellness to your family?! Share your tips, please!

Thursdays are… busy. But I am grateful for practices that lead me to feeling strong, healthy & on top of the world. Days like today, I….

• plan my meals so I don’t question what to eat

• anything that’s packaged and processed has to be high protein, and low in sugar. It’s how we roll over here

• waking up early has yet again saved my workout

• i try not to skip my weekly self care. It’s hard as a mom to leave at night BUT things like sugaring saves me time overall so it’s worth it!

What hacks help keep your busy days on track? ☑️

My philosophy with food is simple.. keep it simple. My meals look freaking delish because I include plenty of color and eat majority whole, unprocessed foods.

What works for my clients is truly this simple:

• eat a lot of protein. make that the biggest part of your meal

• keep carbs fiber rich. this reduces bloodsugar spikes, cravings, improves digestion and satiety

• always include a fat, but not too much fat. It’s high in calories but it’s crucial for your hormone & brain health.

• it’s not your last meal. It doesn’t have to be the biggest and best thing in the world. Cook up things you like without the added sugar, trans fats & ultra high sodium. Meaning… use less ultra processed foods.

🫳🏼 🎤

My Wednesday Eats & Moves 💪🏽🍽️

Wednesdays are normally a busy workday for me, so scheduling my workouts and meal prepping always saves the day.

TIPS FOR STAYING ON TRACK MID-WEEK:

• I scheduled time to go to the gym so others couldn’t schedule a workout or over my “me time”

• meal prepping as much as possible; for instance, a creami is like a glorified protein shake. Having that prepped and in the freezer saves time and questions in the middle of the day. I can also consume 40+ grams of protein

• i prioritize what’s important during my workout. Wednesdays i always do a little of everything. Some miles to increase my weekly mileage, and some compound lifts programmed with purpose. I don’t waste my time doing accessory movements or Pilates style exercises because it does not align with my goals, and with limited time you have to prioritize what is important.

• snacks are minimal but when they happen, like my sweet tooth this night, I try to stay kinda healthy. That’s because it’s a Wednesday, not a weekend, i don’t need to be giving into cravings. If i always allowed myself to give in, I’d never learn self discipline. So swapping chocolate bar for a protein bar works for me.

Happy hump day!

60 MINUTE EVERYTHING WORKOUT

• 30 minutes of moderate intensity cardio
•strength, goal is low reps, high weight, perfect form:
••5x6 front squats
••5x6 incline bench
••3x10-12 seated cable row
••2-3 rounds of 40 sec farmer carry (each arm)
•
•
•
My Mother’s Day workout 💐 done at noon but still done! Save for your next everything workout 🙋🏼‍♀️

Happy Mother’s Day 💗

Being a mom is the greatest job I’ve ever had. My life has completely changed the moment you both entered this world 🩵🩵

I look at every mom a bit differently this Mother’s Day. I finally understand the love, the change in lifestyle, the minimal time commitment, the lack of importance of anything other than your family. I get it. I’m living it right now.

And i wouldn’t change it for the world. There is NOTHING more important than my babies & family.

I’m grateful to have so many mothers in my life that show their unwavering love and selflessness to their family. And many of these moms also hold the responsibility of being a wife, daughter, sister, worker, business owner, volunteer, pet-mom... I look up to all of you & celebrate you today.

My 10th half marathon in my 10th state… up on the blog!

This race was rewarding and challenging. I took my twin 6 mo old babies, trained for only 6 weeks and decided to still give it a go. I’m so glad I did because the memories of crossing the finish line as a postpartum mom, with my family waiting for me, is one I’ll remember forever!

Read all about my journey and how I crossed the finish line. Lots of logistics with travel & babies but this is my current phase of life, and I’m here for it! 💪🏽

Link in bio and posted in comments:

Come eat and sweat with me on a day I have the boys 😎

I share this because it’s not easy to feel in control on days that are insane and you feel there’s no extra time. Here’s how I support myself during these days:

• i get up early. I actually get up earlier on days I’m home with the boys than i do on work days. This allows me to get to them and support the family but also, get something small to eat myself and move my body, even just 20 minutes to get the blood flowing.

• understand that i can’t control today, but i can control my actions. For example, it would’ve been easier for me to get fast food on the way home from Columbus because i was hungry and rushed. But i decided to wait and have something way healthier and ready for me at home.

• walk & get outside with your kids. It’s hard and a lot to do (maybe this is a twin thing but i can’t wait for them to be able to walk to the stroller, iykyk) but worth it for you & them

• have an agreement and support from your partner. Early on, i told Mike I’ll be the best SAHM on Tuesdays & Fridays if one of those days i can leave and do an hour of something for myself. Sometimes it can’t be yoga but must be a target run.none the less, if i can make this hour something that supports my goals, i will.

• snacking more bc you’re at home? Me too. I just choose protein rich foods. Cottage cheese, HB eggs, jerky sticks.. things like that.

Hope this helps 💗 to all the full time SAHMs - i don’t know how you do it!

As a busy mom and business owner, I can’t always promise each day I’ll hit perfect nutrition. But with it makes it 1000x easier to get pretty damn close!

I use certain products daily, it’s a non-negotiable. Legion whey+ after workouts to ensure I get an extra 20 grams of protein. Legion recharge, during my workout, because creatine helps hydrate my muscles and aids in recovery. And of course legion protein bars, every single morning as an on-the-go breakfast.

These three products have been in my routine in all chapters of my life, but I’ve never appreciated them more than now (being the busiest I’ve ever been & trying to get my body back, postpartum).

My code “fitfearless” will land new customers BOGO 50% off, and returning customers 10% back in rewards points.

Head over to their website (link in bio) and stock up on my favorites to help support YOUR fitness goals too 💪🏽