Strength Training or Cardio?

Ah, the age-old debate. Look, they are both awesome, for so many reasons. I love myself a long run and the endorphins I get from a high-intensity spin class. Your heart deserves to be strong so doing movement that keeps it healthy is important, but if you're a mom, and trying to get back into fitness, you probably don't have a lot of time, so prioritizing strength training is a game changer - here's why.

1. Functional Strength for Everyday Tasks:

From lifting toddlers to carrying groceries, motherhood is a physically demanding job that rarely provides vacation days. When we say functional strength, we mean the ACTUAL strength to do the heavy and hard shit in your life, not just look good and flex in the mirror. Need to carry your kiddo kicking and screaming back from the zoo after they got overstimulated? Refuse to take 3 trips with groceries from the car? Kid demands you carry them on your shoulders or fling them around like a freaking monkey? Pick up some heavy stuff!

2. Improved Posture and Body Mechanics:

Pregnancy and childbirth take a TOLL on a woman's body, usually meaning hours bent over a tiny human and sleeping in weird positions, leading to weakened core muscles and poor posture. Strength training exercises, such as squats, deadlifts, and rows, help strengthen the muscles that support the spine and improve overall posture. Working on these muscles now means that you not only stand up straight now but you're also less likely to be a hunched-over old lady and don't tell me your back doesn't hurt right now. Want it to feel better? Strength training has got your back (literally).

3. Boosted Metabolism and Fat Loss:

While cardio may be the go-to for calorie burning, strength training offers unique metabolic benefits. By increasing lean muscle mass, strength training boosts metabolism, helping burn more calories both during and after workouts. Additionally, strength training promotes fat loss while preserving muscle mass - holla!

4. Bone Health and Longevity:

Look, it's completely unfair the stuff women have to deal with that men don't, and an increased risk of osteoporosis as you age is one of them. What's the answer? Strength training! Weight-bearing exercises like squats and lunges stimulate bone growth and enhance bone density, reducing the risk of fractures and osteoporosis later in life. By investing in bone health now, you're putting cash money into your mobility and bone bank for later.

5. Mental Health and Stress Relief:

This one is obvious, being a mom is lovely, wonderful, fulfilling, but also overstimulating, overwhelming, and stressful at times. Strength training offers more than just physical benefits—it's also a powerful tool for stress relief and mental well-being. The endorphins released during strength training act as natural mood lifters, helping combat stress, anxiety, and depression. If you're having a bad day, lifting some heavy stuff or throwing a slam ball does wonders.

6. Empowerment and Self-Confidence:

There is just something different about lifting heavy and what it does for your confidence and resilience. As moms see themselves getting stronger, both physically and mentally, they gain a newfound sense of empowerment. It also doesn't hurt to feel like Michelle Obama when you start seeing those arm #gains.

Does this mean you're off the hook entirely for cardio? Heck no! But if you only have time to prioritize one, and you're starting from scratch, body weight or exercises with slight resistance are the way to go. From there, try stacking in a daily walk to get things moving and you'll be surprised to see how much more energy you have and how much better you feel.

Need more inspiration? Hit me up for a custom workout plan!

Struggling With Sticking to Your Goals?

As moms, it's really easy to put everyone else's needs above yours, or you just simply can't find the mental space for new habits, no matter how simple they seem.

Are you stuck in the mindset that you’ll start tomorrow or next week? 

Do you start with big changes and get overwhelmed and stop? 

Do you struggle to make lasting changes when it comes to your wellness goals? 

How many times have you set a New Year's resolution to go to the gym every day? Or start a new diet like Whole 30 only to fall off 4 days in? This is not your fault, these approaches are NOT SUSTAINABLE. Life is already tiring, challenging, and chaotic enough, don't make this harder on yourself.

Ready to try something better? I bet no matter how busy you are, you have 2 minutes.

This approach helps you take small steps toward a bigger goal and work toward lasting change. How does it work?

• The 2-Minute Rule, popularized by James Clear in his book "Atomic Habits," emphasizes starting small and breaking down habits into manageable two-minute tasks.

• By focusing on tiny actions that take just a few minutes to complete, we can overcome the inertia of starting and build momentum toward our goals.

What would this look like, for real?

• Want to practice mindful eating? Take ONE deep breath when you sit down, before you start eating

• Trying to eat more fruits and veggies? Buy pre-cut options

• Ready to start exercising more? Try throwing on your shoes and walking around the block once a day

• Need more flexibility? Do some stretches when standing at the stove or in a meeting

• Want to drink more water? Keep a class next to your bed

Don't roll your eyes, I can hear it through the computer. These small changes might not seem like they aren't going to get you anywhere, but they will, and here's why.

• This approach is flexible, you can decide what will help you get towards your goals and change it as needed. Have 5 minutes today? Walk a bit farther, do some yoga poses, and gradually work your way up.

• It removes a barrier - you have 2 minutes each day and you know it. It stops you from continuously thinking that you'll try again or start tomorrow. Start now, start small, and keep going.

• It creates a sense of achievement - we all like crossing things off our list. These things add up and the more you do them, the more you'll believe you can do them and keep going.

Behavior change precedes identity change because our actions shape our sense of self. When we consistently engage in new behaviors, whether they're related to wellness, productivity, or any other aspect of our lives, we start to see ourselves differently. Over time, these actions become habits, and as they become ingrained in our daily routines, they reinforce a new identity aligned with those behaviors and it gets easier every day to do these things.

If your goal is to eat more healthy food, consistently choosing healthier foods transforms your view of yourself from someone who "tries to eat healthy" to someone who simply "is a healthy eater."

What habits are you working towards this year? Do you want even more accountability? Set up a free call today to chat about how I can help you set realistic goals and stick to them.

Stop Sabotaging Your Wellness: 5 Habits to Avoid

Finding balance and wellness can seem hard, but sometimes its about making small swaps that add up over time. If prioritizing your wellness is on your to-do list this year (and it should be!) you might be sabotaging yourself with some of these things without knowing it. Here are the top 5 things I see clients doing and what to do instead.

1. Skimping on Sleep: The Silent Saboteur

I know there are baskets of laundry to fold, emails to send, or toys to pick up, but skimping on sleep consistently is like robbing your body of its restoration time. Poor sleep not only affects your mood and cognitive function but also wreaks havoc on your metabolism and immune system. So, if you're aiming to mess up your wellness, make sure to consistently get fewer hours of sleep than your body deserves.

1. Go Too Long Between Meals

It might seem like a good idea at the moment, but skipping meals just sets you up for failure. Your body needs a consistent flow of nutrients to function optimally, and depriving it of this can lead to energy crashes, nutrient deficiencies, and an uncontrollable urge to binge on unhealthy foods. If you struggle with snacking or craving sweets, I challenge you to proactively eat a balanced snack or meal every 3-4 hours and see how quickly that changes.

1. Focus on Only Cardio: Ignoring the Balance

Cardiovascular exercise is fantastic for heart health and burning calories, but girl, you need to be strong too. You have kiddos to carry, and the crushing weight of being a mother in 2024 and trying to do it all! But seriously, focusing on logging tons of hours on the treadmill will just end up leaving you feeling hungry and can actually slow your metabolism. Strength training on the other hand preserves and builds lean muscle AND increases bone density, it might not sound sexy, but getting out of a chair by yourself with you're 80 years old is :)

1. Miss Out on Protein

Protein is the building block for muscle repair and immune function not to mention helps with blood sugar balance, energy and metabolism. Skim on protein, and you'll find yourself constantly fatigued, struggling with muscle soreness, and compromising your body's ability to recover after workouts. Aim for at least 30 grams at breakfast, and 15-20 grams for each snack. Remember sugar cravings and that afternoon slump - make protein your boo and you can kiss them both goodbye.

1. Only Drink Coffee-

But first, Coffee. I know, I know, but drinking it on an empty stomach and all day without water is a non-starter. Coffee is a diuretic, meaning it can contribute to dehydration when consumed in excess. Plus, neglecting water and other hydrating beverages robs your body of essential fluids needed for optimal organ function and overall well-being. Drink up buttercup!

Are you guilty of any of these? Let me know, I'd love to hear if you swap any of these habits out and feel better, feel free to DM me on instagram or shoot me an email at info@thenourishedway.com.