Blog

samandgirls.jpg

Samantha is one FIT4MOM Tri-Cities/Richland's Founding Moms, she has always been one of our biggest supporters and has a way of making motherhood look good! We are also excited to welcome Samantha as part of our Body Back team, as she will be putting her RD skills to work and helping our mamas through their 8 week transformation!

Name: Samantha Mason

Workout buddy/ies and age: Hadley 2.5 years, Emme 8 months

Originally from: Born in NY but moved to Richland right before I started 5th grade. Moved away for college, and settled back down here for good in 2012.

Favorite thing about FIT4MOM: I love the workouts and the friendships I've made, but it's also a lot of fun to watch my oldest daughter play with the other kids and get excited about going to class.

When did you join FIT4MOM? August 2015. #foundingmom

What is your current job? Or what did you do before staying at home? I'm a registered dietitian and work for Kadlec. I cut my hours way back after having kids but am fortunate that I can still dabble in it while mostly being home...

more
_94A7046 (2).jpg

Meet Melissa; this beautiful mama is a Stroller Strides member and is a part of our 5k Running Club! Melissa always has a smile on her face and always seems to be laughing, no matter what motherhood is throwing at her! We are so glad she's a part of Our Village!

Name: Melissa Koe

Workout buddy/ies and age: Max and he is 9 months old

Originally from: Born and raised in the Tri-Cities

Favorite thing about FIT4MOM: I love that I am able to get a great workout and that Max can come with me. Plus I have been able to meet other moms who are very supportive.

When did you join FIT4MOM? February 2017

What is your current job? Or what did you do before staying at home? I am a special education teacher but took the school year off to stay at home with my son.

What is your favorite food? Chicken pot pie

What is your favorite beverage? Root Beer

What is your favorite book? Harry Potter series

You are given four free hours of...

more
17467785_10154586881019007_1546963783_n.jpg

Meet the beautiful, inspiring and strong Nikoal! She is a member of FIT4MOM Richland and on her way to completing a 10k with our Running Club!

Name: Nikoal Soggie

Workout buddy/ies and age: Averie is 6 and Barrett (Bear) is 1 1/2

Originally from: Spokane, WA

Favorite thing about FIT4MOM: I enjoy having a place to challenge myself and having a community of women who support each other in whatever they are trying to accomplish.

When did you join FIT4MOM? January 2016

What is your current job? Or what did you do before staying at home? Before I had kids I worked in retail, and after my daughter was born I began working for Pasco School District as a Special Education Paraeducator. Now I am lucky enough to stay home with my little guy and to volunteer weekly in my daughter's classroom.

What is your favorite food? Macaroni and cheese and Steak

What is your favorite beverage? Lemonade or D's Wicked Cider

What is your favorite book?...

more

Did you just finish a heart pumping workout? Maybe you’re training to cross the finish line of that next 5k race and you’ve just logged a few miles on the trail. Way to go! Now, what’s for lunch? Food is fuel! We asked a registered dietitian for some suggestions for foods that will assist in the post workout recovery and here’s the scoop!

more

How to keep your morning run healthyfor your feet

Love isn’t the only human experience that may make you wonder, “How can something so good hurt so bad?” You might find yourself asking that question after your morning run, afternoon power walk, or other physical activity that demands a lot from your feet. Physical activities like running, brisk walking, and playing sports can be great for your body; exercise improves cardiovascular health, burns calories, and builds muscle strength. Summer is a great time to stay—or get—active, but you still need to take precautions to ensure your exercise routine is also healthy for your feet.

“Let’s face it—we all have a lot riding on our feet, and we demand a great deal from them, especially when we’re engaging in strenuous exercise,” says Elizabeth Baker, DPM, a podiatrist at [Reedsburg Area Medical Center] and member of the American Podiatric Medical Association (APMA). Foot health is a key component of overall health and well-being. Fortunately, it’s not difficult to take the right steps toward...

more
12472434_10154003483255782_5579115655257989465_n.jpg

Throughout my second pregnancy I was a runner. I had discovered a love of running about a year before and it was an outlet for all the stressors and discomfort that life and pregnancy brought. I felt strong. I felt powerful. I felt energetic. Running was my therapy. I had a happy and healthy pregnancy and ran as long as I could. As my belly grew, my pace slowed and eventually the running scaled back to nightly walks around the neighborhood in the final days of waiting for my daughter to arrive. Our due date came and went. I walked every night for 13 days hoping it would be the day my little girl would make her grand entrance. On that final day our midwife helped us make the decision that it was time for our baby to make her way earth side. Our doula understood my heart as a runner and whispered encouragement and affirmations in my ear that motivated me to the finish line. Throughout the labored breathing, powerful surges, steadfast concentration, and pushing through incredible physical discomfort the parallels between running and child birth were omnipresent. I give...

more
fb_cover_moms_babies.jpg

You may have been shocked after the birth of your baby by the look of your belly. Besides the loose skin, you are also looking at loose abdominal muscles. Your muscles had to stretch and loosen up in order to accommodate your baby. Many women during their pregnancy experience a separation of the rectus abdominus (your “six pack”) called diastasis recti. This is the separation of the abdominal muscle at the linea alba (which is a fibrous band of connective tissue down middle of abdomen between the muscles). This can occur as your baby grows or may occur from sudden exertion. The softening effect of pregnancy hormones also allow the fibrous tissue to loosen and stretch. Women with abdominal muscle separation may have a weakness of the deeper abdominal muscles. This may contribute to lower back pain if the separation does not close after the birth. In order to regain the look of your “prenatal abs”, you need to regain your muscle strength and tone.

DIASTASIS RECTI. To check for separation, lie on your back, knees bent, feet flat on the floor. Lift your head and shoulder...

more
afit4momconf441.jpg

One year ago today I signed a document that made me the owner of a fitness business. Never in my wildest dreams did I imagine that this was something that I would ever do. Until it did become a wild dream. It became something I thought about every day for nearly 2 years. It is said that if your dreams don’t scare you, they aren’t big enough. I was scared. My dream was pretty big.

I always told myself that if I have at least one person show up to my classes and I can make a difference in that person’s day that will be enough.

But will they show up? Will they like the class? Will they like me? Can I make a difference? Can I do this and be a good mom to my kids? Can I juggle a business and still be a good wife? What if I fail?

Oh, but what if I fly! Oh, but what if they do come to class? What if they do like it? What if they do like me? What if I DO make a difference?

The past year has been filled with a great deal of hard work and preparation to make this dream fly. As soon as I signed on the dotted line as the owner of FIT4MOM...

more
PicCollage.jpg

The moms that make up Our Village at FIT4MOM Richland are some of the most inspiring and encouraging women you could want to meet! Mandy and I met at our kiddos’ gymnastics class. Her energetic son, my temperamental toddler, and my preschooler bounced around in the Tumbleroos class. On top of chasing her eldest son Aaron, Mandy was also very pregnant with baby number 2! While my eldest daughter decided gymnastics wasn’t her jam, we took a hiatus from class and the next time I saw Mandy was at the park with a fresh baby in her arms! A few months later I opened FIT4MOM Richland and Mandy was one of our founding moms and has been a pillar of Our Village ever since!

Meet Mandy Reed!

Who are the members of Mandy’s family?

Husband Garth, Son Aaron (4 years old), Daughter Emmy (9 months old)

Where did you grow up?

Denver, Colorado and St Louis, Missouri

What was your childhood ambition?

I wanted to be an author. I was in love with fiction and would make up my own fairy tales and record them on...

more
milksuper.png

A guest blog by Julie Przybyla from Mom RD with some excellent guidance on exercise and breastfeeding!

So there's no doubt in my mind that every mother is a superwoman. She spent 40 weeks of her life growing a new life. That alone merits the title of superwoman. Now, she's chosen to provide life-sustaining nourishment for the first 3, 6, 12, 24 months (or however long) of her child's life. A wonderfully natural source of perfect nutrition for her growing baby. I mean come on, can superman do that? Didn't think so.

Beyond the obvious nutrition for the baby, breastfeeding has many benefits for the mother including a lower risk for breast and ovarian cancer as well osteoporosis. Breastfeeding supports emotional health as it produces oxytocin, the love hormone that promotes mother child bonding. No matter the time of night, I'm always overwhelmed with an enormous sense of awe, love, and amazement while nursing my little one (insert sappy music here). Finally, breastfeeding is a huge confidence booster! You, you bad-ass nursing mama,...

more
f6f9d60213005318ef1e4a19941b7522-27b5613c371517cf069ba724ebc4ae24.jpg
Join Our Village.png