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Moms Unlimited. Fitness & Health
The mission of Moms Unlimited is to provide mothers of all stages with the space and support they ne
Operating as usual
Your Worth Is Never in Question!
📢 (Louder for the people at the back!) 📢
It’s also not tied to:
🚫 Your weight or your body size
🚫 Your title, your income, or your credit score
🚫 How much you squat or how fast you run
🚫 Your relationship status or whether or not you have kids
🚫 The size of your house or the make of your car
🚫 Your number of followers or how many likes you get
Even when we objectively know this, we can sometimes forget — it’s useful to get a nudge in the right direction! Know anyone else who does? Why not lift them up by tagging them below! 🙋🏽🙋🏿🙋🏻🙋🏼🙋🏾
H/T to GGS Woman-in-charge Molly Galbraith for this important reminder.
And if you're struggling to believe this or see your worth outside your body, we highly recommend getting a copy of her book:
𝗦𝘁𝗿𝗼𝗻𝗴 𝗪𝗼𝗺𝗲𝗻 𝗟𝗶𝗳𝘁 𝗘𝗮𝗰𝗵 𝗢𝘁𝗵𝗲𝗿 𝗨𝗽
It's your step-by-step guide to:
🔥 Healing your relationship with yourself and your body
🔥 Overcoming comparison, jealousy, and self-doubt
🔥 Believing you're good enough as you are
🔥 Discovering your values and living true to yourself
🔥 Setting boundaries
🔥 Holding yourself and each other accountable
🔥 Finding simple ways to lift women up in your daily life
🔥 Discovering your superpowers and using them for good
🔥 Having more meaning and purpose in your life
… and ultimately creating a better world for women and girls.
And once you do, email in your receipt to get some amazing bonuses!
Here's how it works:
1️⃣ Click here https://www.mollygalbraith.com/book to order the book. All retailers are listed including international.
2️⃣ Email a copy of your receipt to [email protected].
3️⃣ Check your email for your book bonuses.
Have you gotten your copy already?
If so, let us know below and be sure to tell us what you think!
I barely made it before midnight, but wishing you all a very happy Mother's Day just the same!
“YOU'RE CHEATING ON YOUR DIET!
After dinner one night [my 11-year-old nephew] saw me getting some mini Snickers out of the pantry.
He pointed at me and exclaimed, ‘You're cheating on your diet!’
‘I'm not on a diet.’ I calmly replied.
‘Huh? You're not?’ He asked, extremely confused.
‘No, buddy. I don't think 'diets' are good for most people. They teach us certain foods are 'good' and certain foods are 'bad,' and that's just not true.
‘It’s true there are foods we eat more of and foods we eat less of, if we want to be healthy, strong, and feel our best, but that doesn't mean any food is good or bad.’
We then discussed which foods to try to eat more of, like vegetables, fruits, and protein, and foods we can eat sometimes, but maybe don’t help us feel our best, like pizza, candy, and cake.
Then I asked him, ‘What kinds of vegetables do you like? What about fruit? What about foods high in protein?’
And we made a mental list of all the foods he likes.
The next day for lunch (all on his own) he ate turkey, blueberries, carrots with ranch dressing, macaroni and cheese, and had a popsicle for dessert.
Having access to a wide variety of foods is an enormous geographic and financial privilege.
For those who have that privilege, we *MUST* stop equating food with morality by labeling it good or bad — as that can encourage disordered eating habits and behaviors in kids (or clients!)”
Shout out to GGS Woman-in-Charge Molly Galbraith for this story!
While some disordered eating habits may not seem “as bad” as a clinical eating disorder, the truth is, disordered eating is considered the *greatest predictor of developing an eating disorder* which is the deadliest of all mental health conditions.
That’s why we created our FREE 5-day course:
The Truth About Women & Disordered Eating
Click here to enroll for free: https://go.girlsgonestrong.com/disordered-eating-free-course
✅ What DE is and examples of the most common behaviors
✅ Scope of practice is and when to refer to another professional
✅ 5 common coaching mistakes that unintentionally promote disordered eating and how to avoid them
✅ and much more
Virtual class only this evening as in-person is cancelled. All this cold can really create tension in the upper body. In today’s class we will work the whole body as usual, but with some special focus given to the upper body. Today’s warm up and yoga portions will focus on opening around the neck, shoulders and upper back. The strengthening portion will incorporate light or no weights to work the shoulder and all the little stabilizing muscles around it. You will need a yoga mat or padded surface to work on, light to medium weights, around 1-8 lbs if you have them, and an optional towel or yoga strap. If you don’t have dumbbells you can use soup cans or water bottles instead, or trying the moves with no weight is fine too. Sign up is via the Mindbody app.
Inspired by the beautiful full moon, the theme for this Wednesday’s Dumbbells and Down Dogs class will be around letting go. The full moon can bring out a lot of emotions that have built up over the lunar cycle. This class will use movement as a tool to get this energy flowing by encouraging mindful release, groundedness and ease. Class will include gentle dumbbell strengthening work as well as a lovely, short moon salutation yoga flow. It will conclude with a guided meditation around letting go. Virtual and in-person options! Come try it out and give your body and mind some love.
Love yourself first.
''Today I asked my body what she needed,
Which is a big deal
Considering my journey of
Not Really Asking That Much.
I thought she might need more water.
But as I stood in the shower
Reflecting on her stretch marks,
Her roundness where I would like flatness,
Her softness where I would like firmness,
All those conditioned wishes
That form a bundle of
She whispered very gently:
Could you just love me like this?''
Arna Baartz Artist
Poem and art from Willendorf's Legacy: The Sacred Body
Join me for some body and mind loving movement this evening from 6-7 pm! This evening we will be focusing on bringing ourselves back into awareness moving our bodies with intention and ease. We will heat up and activate our muscles with some strengthening and end with a very relaxing yoga/stretch sequence, and my personal favorite, a guided relaxation. Join in-person or virtually!
Free event alert! Life can sure get hectic and often self-care gets set on the back burner. You deserve some time to care for your body and mind! Check out our free self-care event this Saturday at Day by Day in Fayetteville. Even if you can only make it out for a couple hours you should stop by. If you have any friends that might be interested make it a friend date!
I will be doing free 15 minute movement and health consults, take home essential oil bath salts, blood pressure screenings and teaching a dumbbells and downdogs class. I would love to see you there!
Self-Care Saturday This free event will have movement, meditation, yoga, handmade gifts, and refreshments provided by Ozark Natural Foods.
It still isn't too late to join the free 7 day challenge! Just message me your email and I will send you the last couple days' content and add you for the rest of the week. This is great for beginners. If you are needing a more restorative, week of movement it is great for that too. Strengthen, stretch, breathe, and more. Plus you will be entered to win prizes at the end based on your participation in the challenges.
Day 1 of fall fitness challenge
Going live at 10 to talk about mindset and movement! I hope to see some of you there.
Fall is a great season of change, and just as the trees shed their leaves we too can take some time to reflect and shed the old habits and thought patterns that no longer serve us. This makes room for fresh energy and new habits. Message me to find out more and join for this upcoming free 7 day challenge starting November 29th.
I think sometimes the heath and fitness industry really gets things wrong. Much like the beauty industry it can really profit from making people feel bad. I am personally not here for that at all! You don't need to get rid of the so-called wings on the back of your arms, or have washboard abs. Cellulite is natural. Skinny doesn't necessarily equate to healthier. We are all in such different bodies and I think we tend to forget that. I recently had a free fitness DNA test through my insurance rewards, and I learned that I am not prone to overeating or gaining weight easily. That's me. We are all built differently, and I think that is a beautiful thing. You may scroll through social media and encounter a photo of a fit, probably tanned, person on a mat preaching the virtues of exercise and think, “That could never be me, or wow I need to up my game.” But before you let your mind go there, remember that, no one is who they appear to be on social media and also that you’re perfect and worthy the way you already are. Embrace YOU! Love YOU! Don't waste your time obsessing, or wishing your body away, or cursing yourself for so called flaws. Society doesn’t have to dictate how you feel about yourself. Your health and fitness doesn't have to look a certain way. It should be unique to you.
With all that said, I do believe there is still a place for health and fitness in our lives. There are ways to move more through the day. There are ways to move that invite joy and fulfillment. There are ways to eat with the intention to nourish your body and mind. Self-awareness around how we treat our bodies and minds can make all the difference. Improved health and habits can bring positive growth and an increased quality of life. Body function is important, and so is increased energy and self-esteem which can come with a healthier lifestyle.
I also want to make it clear that I am not judging anyone for wanting to do things like lose weight, or get some muscle definition, or whatever the external goals may be. Or if they are already tone, for being proud of that. Some people really gravitate to fitness. They work hard, and put lots of time and energy into it. It can bring joy. It can be part of an identity and that’s totally beautiful too. I am just saying to please be aware. Watch for ways of thinking or being that don’t serve you, or those around you. Watch what you consume on social media, or what you say to yourself or others. This is a continual learning process for me as well. Sometimes I get caught up in unhealthy cycles of pushing myself too hard with exercise and ignoring my body, or criticizing my growing mid-section thinking I need to look a certain way as a personal trainer. But then I remind myself I’ve got way more important things to put my energy towards. My mission on this earth isn’t to look a certain way and it sure as hell isn’t to push others toward looking another way. My mission is to help people love themselves and find an improved quality of life in order to live their best one. Let’s feel better about ourselves! Let’s love our bodies. Let’s build each other up! I am here for you all. I’d love to hear if any of this resonates with you, or doesn’t. I am always here for respectful, open discussion.
This human world is a lot sometimes. We all need frequent breaks from an all too often sedentary, overly stimulating screen filled world. I love to combine my love of movement with my love of the outdoors. For me it is the perfect combination. In nature I feel whole, grounded, and at ease. I love the smells, the fresh air, the sense of adventure, and the connection to something bigger.
There is science behind this too. Studies show that walking in nature reduces inflammation and boosts your immune system. Being in nature can improve heart health, and circulation as well as lower things like cholesterol, blood glucose, and blood pressure. Physical activity in a green space can reduce stress and lower cortisol levels. It can increase feel good endorphins like serotonin. This is especially important as we head toward the winter months where seasonal affective disorder can start to creep in. Outdoor physical activity can improve cognitive control, short and long-term memory and overall brain function. Personally I need all of that I can get!
I'd love to hear what you love to do most to enjoy the outdoors, or what you plan to do in the future to embrace more time outside. Please share! Post some pictures in the comments of your recent outdoor adventures big or small.
Beat the New Year's resolution rush and join me starting November 29th for 1 free week of virtual movement, mindset and more! This challenge is ideal for those returning, or new to a fitness routine, or it you simply want to take a fresh approach to your current one.
Here is a sneak peak at the free week! Day 1: Mindset and intentions. Day 2 Upper body and core. Day 3 Lower body. Day 4: Stretch and recharge. Day 5 Low impact cardio. Day 6: Mindful nutrition. Day 7: Goal setting and accountability.
These fun, safe, on-demand workouts and activities will be 10-20 minutes and no equipment needed!
Plus, each time you complete a day's activity or participate with the social media prompts you can get entered to win one of several prizes.
PM me to learn more and sign up!! Please share and invite some friends to the challenge as well.
Happy Halloween! The holiday season is upon us yet again, and while the holidays can be so fun, they can also get very busy. Add in some intentional movement if you can, even if that simply means walking around your neighborhood and taking a moment to appreciate the sights, sounds and smells. I sure have been loving the cool, crisp air and the smell of leaves and damp earth.
If you want a more structured workout perhaps seek out a local themed class, or one of the many available on YouTube. I try to balance my workouts each week between strengthening, cardio and flexibility. Today I was craving some yoga so I found a fun Halloween Vinyasa flow on YouTube. For cardio when I can't go for a run or hike, my go to is my spin bike or step aerobics. For strengthening I love the simplicity of my dumbbells and TRX. I can do these things while my kids stay busy with playing, crafts or screens. You can also try to get your family to join in! I encourage you to find what works for you. It doesn't have to look a certain way. If you do a YouTube or class I encourage you to try to preview it a bit to see if it looks attainable and safe for you that day. I hate when I start a workout only to realize I can't keep up, or even worse I strain a muscle or something. I'll attach some YouTube videos below for ideas, and as always I am here to provide support in whatever way I can. Wishing everyone a fun, spooky Halloween this 2021!
Thank you to all who attended and/or donated to Hub of HOPE NWA! We had an incredible time moving together and of course learning some awesome self-defense moves. Thanks Fayetteville Krav Maga for the instruction and fun! Thank you to Clubhaus Fitness for sponsoring! Thank you Mount Sequoyah Center for the help with coordinating and organizing. I am so inspired by the community I witnessed and the strength that comes with joining together for a cause.
I don’t go to the gym. What!? A personal trainer that doesn’t go to the gym? I am certainly not anti-gym. If that works for you and your schedule by all means keep at it. However at this stage in my life with kids, crazy schedules, and covid I find I truly enjoy the convenience and comfort of working out at home. You don’t need fancy equipment, just enough motivation to get going and some body weight exercises and you’re off to an amazing start. This video shows me on a recent Colorado vacation. My husband and I got a fun workout in using some big rocks. At home you can use anything from a heavy backpack to water jugs. Other affordable easy to attain items include a yoga mat, resistance bands, or my personal favorite, dumbbells! They aren’t dumb at all! Hehe. Sorry for the mom joke. I’ve been getting really bad with those, just ask my family. There are tons of free youtube videos that I love and use for some variety and lots of apps to try. I only ask that you preview them to make sure they don’t take you through anything that might lead to injury. I can’t emphasize enough how important it is to progress in a smart way, and respect your body. I love helping my clients by designing home workouts tailored to their needs, goals and existing resources. I have also been known to drop off surprise equipment on client porches from time to time. Are you feeling ready to start a home workout routine now!? I hope so. If you need some extra accountability and a bit of guidance feel free to reach out anytime. I would also love to hear your favorite ways to workout at home in the comments below.
Tonight's moms group will help you realize and honor your individual strengths as a mother. Put your self criticism aside for tonight and lets celebrate the good stuff. We will relax and reflect with a brief guided meditation and follow up with open discussion. This group is free with donations appreciated. Join from 6-7pm at 215 N College Ave in Fayetteville. Message me with questions!
Join us this evening for our Peaceful Mobility yoga class taught by Callie Gardner. Tonight's class will alternate between yoga and tai chi creating a dance between stability and mobility. Focus will be given to standing in balance, as well as strengthening and stretching around hips, shoulders and neck.
This yoga class is for all bodies and all levels, and is focused on benefiting both mental and physical health through intentional mobility and mindfulness practices. These sessions will include breath work, meditation, encouragement/affirmations, and gentle stretching and strengthening movements to counterbalance habitual movement patterns and create more easeful mobility.
Register through our website or drop in!
❁ 215 N College Ave, Fayetteville, AR 72701
We would love to see you at this evening's support group for moms. The group will focus on relaxation and how to incorporate more of it in your busy day. Moms will be led in a lovely, brief guided relaxation and there will be a few optional calm inducing activities such as adult coloring and clay sculpting. As always there will be space for open sharing and discussion. We hope to see you at 6pm!
I love using this easy meal idea especially when I'm busy. It is so simple, yet nutrient dense. What are some of your favorite easy, but healthy snacks or meals?
Sometimes fitness looks like this for me; out in my terribly messy garage looking out to the rain, pumping my legs and my heart while watching, "This is Us". I got an entire episode in btw, and used commercial breaks to do some high intensity internals. Just FYI, my garage doesn't always look this bad. It is on my to do list okay!
I wanted to share my new rolling technique; warm coffee mug to tight pec minors. Hahaha. It felt incredible. These are commonly overactive muscles especially with rounded forward postures from computer work, breastfeeding, etc. Follow the rolling with a doorway chest stretch and you should feel some release. Disclaimer: Don't burn yourself or spill your coffee.
Mother daughter step aerobics routine. Just showing off how cool we are. Someone is looking incredibly cute here, but it ain't me. Haha!
We make so many decisions throughout the day regarding our health and wellness. Many we make without a single pause to stop and think. It can be very beneficial to bring in some awareness to this process.
Here are some personal examples where I recently stopped to think, feel and question. Yesterday morning I found myself wanting to hop into bed with my 4 year old and get some more sleep after sending my 8 year old off to school. I took a moment and realized I actually was craving some guided yoga so I did that instead. I didn’t need the nap and felt energized and relaxed after.
Later that day I was contemplating having a rather processed microwave lunch. However my bloated pms belly and low energy gave me some clues to choose otherwise. I talked myself into making a chef salad and added lots of veggies. I found the crisp, juicy salad so surprisingly enjoyable. I nourished my body and really enjoyed the process. Win-Win!
The point I am trying to make is to allow yourself nice, self-aware moments to decide what will best serve your present and future self. Yes, sometimes you need that nap. Sometimes you need that frozen burrito. That is okay. But at least keep some awareness in the decision process. Also, please don’t allow guilt or self-judgment to take hold if you do realize that many of your choices aren’t serving you in the best way. It isn't about 100% all good choices all the time. It is about making the majority of them “good” ones. I really like this D.E.C.I.D.E. acronym. After you use it a few times it should become second nature.
It can definitely be overwhelming out there with all the decisions. Ultimately they are up to you, but if you want a little more guidance and accountability I am here for you!
Movement has been an integral part of my life both before and after having kids. It is often a source of much needed energy for me and vital to my mental health. I love feeling strong and alive. My favorite forms of movement right now are strength training, biking, and running. I also love and want to commit to more yoga this year. So now I want to hear from you! What benefits have you found from exercise or simply moving your body? What are your favorite forms of movement?
Posture!! I'm constantly working on mine. Here are some helpful tips and exercises whether you're at a desk a lot, or just want to be more aware.
I accidentally filmed with auto-focus on so I apologize that it gets blurry at times. I'm a mom so I don't have time to be picky. Reach out with questions.
Desk exercises and posture/ergonomic tips Here is a 15 minute video taking you through some simple desk stretches and exercises. The aim is to help you reset your posture throughout the day and help ...
Kaida and I had a blast doing a virtual guided mom/daughter power hour today. We worked out , crafted, and meditated. I love inspiring my girls to move strong in this world. Happy daughters day!
This is a quick guided relaxation for moms, or anyone really. It includes breathing cues along with a quick body scan with the beauty of the Colorado San Juan Mtns in the background.
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You’re more than a mom. Get more than a workout.
Stressed, tired mamas I am here for you! Moms wanting to get back to exercise in a safe way after baby, I am here for you. Or maybe the years have been flying by and you keep meaning to start working out, but everything else seems to always take priority. Maybe you feel intimidated and worry about completing a group class or entering a gym environment. Whatever your situation may be, I can help guide and motivate you. Together we can create a plan with realistic goals and reach them. If you've been diagnosed with diastasis recti, SI joint pain, low back pain, urinary incontinence, or prolapse I can tailor workouts to you and help get you back on track. Individual classes, personal training, and small group training options are available. Message me for more information. You deserve to feel amazing. Take action for a better life today! Join in and be unlimited! We are better together.
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