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Fitness is better with friends. Stay up to date on our Inland Empire coffee runs, monthly Mommy & Me classes, and virtual fitness challenges. This is the heart of The Fitness Cult, where we celebrate wins, share “real-life” mom moments, and build a supportive community together.

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How to Set Realistic New Year Fitness Goals When You’re Short on Time

Every January, the motivation is there! The calendar is fresh and the intentions are good.

And yet, for so many people, New Year fitness goals start to unravel before February even hits.

It’s not because you lack willpower or discipline, but because most fitness goals are built for an ideal life, not a real (read: busy) life!

Between work, family responsibilities, mental load, and everything else life throws your way, fitness often just feels like one more thing competing for your limited time and energy.

The good news is that you don’t need more hours in the day to make progress; you just need a smarter, more realistic approach!

This guide will help you set New Year fitness goals that actually fit into a busy lifestyle and stick long after the January motivation fades.

Why Most New Year Fitness Goals Fail

Many New Year fitness goals are rooted in extremes. Five workouts a week, perfect nutrition, no missed days…and no flexibility.

That all-or-nothing mindset might feel motivating at first, but it rarely survives real life. One missed workout turns into guilt. Guilt turns into avoidance, and suddenly, the entire plan feels like a failure.

For busy adults, especially parents or caregivers, this approach simply isn’t sustainable. Schedules change, sleep is inconsistent, energy fluctuates and life happens.

The key to success lies with shifting the focus from intensity and perfection to consistency and sustainability.

What “Realistic” Fitness Goals Actually Mean

Realistic doesn’t mean easy or ineffective, it means aligned with your actual lifestyle.

A realistic fitness goal:

  • Accounts for limited time
  • Allows flexibility
  • Prioritizes long term progress over short term extremes
  • Can be maintained during busy or stressful seasons

For example, committing to two or three intentional workouts per week is far more effective than planning five workouts you can’t consistently complete. Consistency builds momentum, and momentum builds results.

This mindset is especially important for parents juggling childcare, work demands, or unpredictable routines, but it applies to anyone with a full plate.

Use SMART Goals Without Overcomplicating Them

Structure matters, but it shouldn’t feel overwhelming. Using SMART goals helps turn vague intentions into clear, actionable plans.

SMART Goals are:

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time-bound

Instead of saying, “I want to get in shape,” a SMART Goal might sound like, “I will complete two 20-minute strength workouts per week for the next eight weeks.”

If you want a deeper breakdown, you can revisit the full explanation in this post on SMART Goal setting and how to apply it to fitness goals.

The goal isn’t to make fitness rigid; it’s to give yourself a clear direction that still allows flexibility.

Make Small, Intentional Changes That Add Up

One of the biggest mistakes people make is assuming progress requires massive changes. In reality, small, intentional shifts are far more powerful.

Examples of realistic changes:

  • Choosing 15 to 20 minute workouts instead of an hour
  • Adding daily walks, even broken into shorter chuhnks
  • Strength training twice per week instead of daily cardio
  • Moving more throughout the day instead of relying on one long session

These changes feel manageable, which makes them repeatable. And repeatable habits are what create lasting results!

If you’re balancing work and family life, ideas like family-friendly workouts or strategies from this post on fitting fitness into a busy mom schedule can help you stay active without adding stress.

Let Go of Perfectionism and the All or Nothing Trap

Perfectionism is one of the biggest barriers to consistency.

Missing a workout doesn’t mean you failed, it means you’re human. Life ebbs and flows, and your fitness routine should be able to ebb and flow and with it!

This is especially important during major life transitions like pregnancy, postpartum recovery, or high stress seasons at work. Adjusting your goals does not mean giving up, it means adapting.

If you’re navigating pregnancy or postpartum fitness, this post on setting realistic goals during pregnancy offers a supportive, realistic framework for staying active without pressure.

Showing up imperfectly still counts.

Build a Plan That Matches Your Actual Lifestyle

The most effective fitness plan is the one that removes barriers, not adds them.

If getting to the gym feels like a logistical nightmare, home workouts may be the better option. If time is your biggest constraint, shorter sessions done consistently will outperform sporadic long workouts.

Creating a simple, accessible setup can make a huge difference! This guide to building a home gym for under $500 breaks down how to create a functional space without overcomplicating thongs or overspending.

When fitness fits into your life instead of fighting it, consistency becomes much easier!

Motivation Comes and Goes. Systems Matter More!

Motivation is unreliable; some days you’ll feel excited to workout! Other days, you may not, which is fine and normal.

Son, instead of relying on motivation, focus on systems:

  • Scheduling workouts like appointments
  • Choosing workouts you enjoy
  • Having workouts planned to reduce decision fatigue
  • Allowing rest days without guilt

Understanding how to stay motivated when you don’t feel like working out and how to balance exercise and rest can you help you build a routine that supports both physical and mental health.

Rest is not a setback, it’s an important part of the process.

Join the Fitty 500 for Built-In Consistency

If your goal is to stay consistent without pressure, the Fitty 500 is for you! I designed the Fitty 500 Challenge with busy lives in mind.

A green t-shirt with the text 'Fitty 500' laid out on a wooden floor next to a gold medal and a pair of running shoes, with a bright, cozy room in the background.

The Fitty 500 is a year-long movement challenge where you can walk, run, or hike your way to 500 miles at your own pace. It’s flexible, accessible, and focused on long-term consistency rather than perfection.

Registration is currently open, with early bird pricing available through 01/15 before the price increases to the regular registration fee. If you want accountability without rigidity, this is a powerful way to stay committed throughout the year.

register for the fitty 500

Simplify Your Fitness With Ready-Made Programs

If decision fatigue is holding you back, following a structured program can make consistency easier.

You can browse all available programs to find the right fit for your goals and schedule. If your focus is body recomposition, the 6-Week Reset Button is designed to help you build muscle while you burn fat with efficient, realistic workouts that fit into busy routines. I created it specifically with a New Year refresh and recommittment to a fitness routine in mind and provide strength workouts you can do anywhere, a weekly calendar to follow along, nutrition guidance and high-protein recipes, and progress trackers to help you stay accountable and measure your results!

Less guesswork = more progress.

You Don’t Need More Time (When You Have a Better Plan!)

Setting realistic New Year fitness goals doesn’t mean lowering your standards, it means choosing an approach you can sustain.

Start small and stay flexible. Change your focus to consistency over perfection.

And, if you want personalized support to build a plan that truly fits your life, you can book a free consultation to get guidance tailored to your goals, schedule, and current season of life.

I’m an ACE Certified Personal Trainer and Fitness Nutrition Specialist, a NASM Women’s Fitness Specialist with an emphasis on pre-/postnatal fitness, and a busy new mom! And I would be honored to be able to be part of your fitness journey in 2026.

This year doesn’t need to be about extremes. It can be about progress that actually lasts!

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Recovery & Wellness tfc Community

New Year Fitness Reset: How to Honor Your Progress and Start Fresh

The start of a new year has a way of making us feel like we need to erase everything and start over. New goals, new routines, new versions of ourselves.

But here’s the truth most fitness conversations miss: you don’t need a clean slate! You already have momentum, experience, and growth behind you (yes, even if the last few weeks of the year didn’t look how you planned!).

This New Year fitness reset isn’t about guilt or perfection, it’s about honoring what you have already accomplished and choosing how you want to move forward now.

Celebrate the Small Wins (They Matter More Than You Think!)

Progress isn’t only measured in before and after photos or perfect streaks of workouts. Some of the most important wins are the quiet ones.

Maybe you move your body during seasons when motivation was low; that’s a win! Maybe your workouts became shorter, but more consistent; that’s a win! Maybe you chose walks, mobility, or rest when your body asked for it; that’s a win!

For moms especially, fitness often happens in fragments; a stroller walk or a home workout squeezed in during nap time. A season of showing up imperfectly but repeatedly.

Those moments count! They build resilience, confidence, and a foundation you can continue to build on.

So, before you rush into the next goal, take a moment to acknowledge all you have accomplished this year!

Falling Off the Wagon Doesn’t Erase Your Progress

The holidays, illness, travel, or burnout can easily disrupt routines, but that doesn’t mean you’ve failed.

Fitness isn’t fragile! A few weeks off doesn’t undo months of consistency; your body remembers the habits you’ve built, and your mind remembers what movement feels like.

You didn’t quit, you paused.

And pauses are part of a sustainable, lifelong approach to health and wellness!

Let this be your permission slip to let yourself off the hook and stop letting the end of the year (a time when most of us are slowing down and enjoying time with family) overshadow everything you’ve worked for in the months before!

2025, My First Postpartum Year: A Different Kind of Strength

This past year was my first year postpartum after welcoming my first baby at the end of 2024, and it challenged me in ways I did not fully anticipate.

I struggled with pelvic floor dysfunction, especially when running, and I navigated postpartum depression and anxiety. My workouts looked nothing like they did before pregnancy, and mentally, I had to relearn how to meet myself where I was.

What made the biggest difference was community: leaning on other moms and parents for support, honesty, and relatability reminded me that I wasn’t broken, I was rebuilding.

That experience is why I created Core & Restore: No-Leak Physique, to help women rebuild core and pelvic floor strength with confidence. It’s also why I created Run Like A Mother: The Postpartum Comeback, to support moms returning to (or starting for the first time!) running safely and sustainably.

My challenges became the blueprint for helping other women move forward without fear or frustration.

Starting Fresh Without Starting Over

Prioritize Yourself and Your Health

Taking care of your body isn’t selfish; it’s foundational.

When you prioritize your health, you show up with more energy, patience, and resilience, not just for yourself, but for everyone who depends on you as well.

This year, let your wellness matter.

Incorporate Fitness in a Realistic Way

A successful New Year fitness plan fits into real life.

That might mean fewer workouts with more intention, choosing movement you actually enjoy, or letting walking count. Let your season set the pace!

Consistency doesn’t require intensity, it requires sustainability.

The Fitty 500: A New Year Fitness Challenge Built for Real Life

One of my biggest personal milestones this year was running 500 miles in 2025. This was the most mileage I’ve ever covered in a single year, and doing it during my first year postpartum felt intimidating. But I chose this goal intentionally.

I wanted a reason to keep moving for me and for my daughter: for my physical and mental health, to show up for myself, and to model for her that women are strong, capable, and resilient.

I also knew that my workouts would look different with a new baby. Relying on walking, jogging, and running felt realistic and flexible. It became something I could do with my daughter alongside me, rather than something that pulled me away from her.

That experience, and the joy and accomplishment I felt when I completed my goal with 10 days to spare, is what inspired the Fitty 500.

The Fitty 500 is a virtual fitness challenge to run, walk, or hike 500 miles throughout 2026, at your own pace. It’s designed for all fitness levels and busy lives.

You’ll get:

  • A full year to complete the challenge
  • Access to a supportive Strava community and mileage tracker
  • Accountabiltity without pressure or guilt
  • A Finisher’s Prize (including a custom medal and t-shirt) when you complete all 500 miles

Early bird registration is $43 now through 01/15, then it increases to $57.

If you’re looking for motivation that lasts beyond January, this is it!

register now

More Ways to Move Forward With Support

If you’re craving structure, guidance, or a plan that fits in your current season:

You don’t have to figure this out alone!

Carry Your Progress Into the New Year

You don’t need to become a new person in January, you just need to keep going.

Take your wins with you! Let go of guilt, and choose goals that support your life, not compete with it.

This year, let fitness be something that strengthens you, not something that weighs you down. You’ve got this!

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How to Stay Consistent in 2026: The “Fitty 500” Mileage Challenge

Let’s be honest: New Year’s resolutions are kind of a scam.

Every January, we’re bombarded with “New Year, New You” ads that suggest we need to spend two hours at the gym or eat nothing but kale to be “fit.” As a certified personal trainer and a new mom, I’m calling bologna sandwiches on that!

Fitness shouldn’t be a punishment for what you ate, and it shouldn’t feel like a second job. It should be functional, achievable, and, dare I say it, fun.

That’s why I’m launching the Fitty 500!

What is the Fitty 500?

The Fitty 500 is a year-long virtual mileage challenge to walk, run, or hike 500 combined miles in 2026.

Before you gasp and close this tab…500 miles sounds like a trek across the country, but the math is actually beautifully simple. It’s 1.3 miles a day. That is a 25-minute stroll with the stroller, a quick jog before the house wakes up, or a few extra laps around the park while the kids play.

A Challenge for the “Rest of Us”

I’ve seen those challenges to run 2,026 miles in a year. They’re amazing! But for a lot of us (especially those of us balancing careers, motherhood, and the general chaos of life) that can feel impossible and just like a recipe for burnout.

I wanted something that promoted consistency over intensity. 500 miles is the “Goldilocks” of goals. It’s enough to improve your heart health and clear your head, but realistic enough that a week of the flu won’t ruin your progress.

The “Bling” at the Finish Line

A dark green T-shirt with 'I Crushed the Fitty 500' printed on it, a gold finisher's medal beside it, and a pair of white athletic shoes on a wooden floor in a bright living room.

Because we all love a little “participation trophy” energy, I’m making the finisher’s package extra special. When you hit your 500th mile, you don’t just get a pat on the back. You get:

  • 🏅 A custom, heavy-duty Finisher’s Medal.
  • 👕 An ultra-soft, limited-edition “I Crushed the Fitty 500” T-shirt.
  • ✨ A branded Fitness Cult sticker for your water bottle or laptop.

How to Join the “Cult” (The Good Kind!)

Registration is officially OPEN! If you sign up before January 15th, you can snag the Early Bird pricing of just $43 (regularly $57).

Your registration includes:

  1. Instant Access: My Fitty 500 Training Guide with warm-ups, cool-downs, and injury-prevention tips.
  2. Tracking: Join our private Strava club to see your progress and cheer on others.
  3. The Prize: Your shirt and medal sent right to your door once you finish!

Ready to lace up?

Whether you want to follow a Couch to 5K program or just want an excuse to get outside more often, I’d love to have you. Let’s make 2026 the year we stop punishing our bodies and start moving them because we can.

Register now!

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Weekly wellness tips & mom support, straight to your inbox 💌

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Free Mommy & Me Event!

January 19th, 2026
February 13th, 2026
March 17th, 2026
reserve your free spot
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Prenatal Fitness tfc Community

Fun Pregnancy Challenges: Encouraging Movement and Connection

Pregnancy is a season of transformation – your body is working harder than ever, and staying active can help you feel stronger, healthier, and more connected throughout the journey. Movement during pregnancy isn’t about pushing your limits; it’s about supporting your well-being, preparing for postpartum recovery, and embracing the joy that comes from staying active.

One of the most engaging ways to keep moving is by turning fitness into a game; pregnancy challenges. These fun, upbeat activities help you stay motivated while strengthening connections with your partner, friends, or other moms-to-be.

Why Movement Matters During Pregnancy

Staying active while pregnant offers both physical and emotional benefitsL

  • Improved circulation and reduced aches and pains – Movement helps with common discomforts like swollen ankles, back pain, and stiffness.
  • Boosted emotional well-being – Gentle activity lowers stress, improves mood, and helps reduce pregnancy-related anxiety.
  • Postpartum readiness – A consistent fitness routine during pregnancy creates a smoother recovery and helps rebuild strength after delivery.

(If you’re curious about specific exercises and safety tips, check out my post Safe Exercises for Each Trimester of Pregnancy and The Importance of Core Strength During Pregnancy.)

Fun Pregnancy Challenge Ideas

Here are some creative, approachable ways to add movement to your pregnancy:

1. Daily Walks Challenge

Set a goal for daily steps or distance – tailor it to your fitness level! Unsure where to start:

  • Just starting out: 5,000 – 6,000 steps (2 – 3 miles)
  • Turn up the challenge: 7,000 – 8,000 steps (3.5 – 4 miles)
  • Bring the heat: 9,000 – 10,000+ steps (4 – 5+ miles)

Invite your partner or a friend to join you for accountability. Share your progress on social media and tag me @the_fitnesscult with #thefitnesscult so I can cheer you on!

2. Prenatal Yoga Challenge

Yoga is wonderful for flexibility, relaxation, and core stability. Try a 30-day yoga challenge, featuring one prenatal-friendly pose each day. This not only eases tension but also creates a calming daily ritual.

(I recently wrote about how yoga and gentle exercise support pregnancy in my post The Benefits of Prenatal Yoga for Moms-to-Be – it’s a great place to start if you’re new to yoga!)

3. Partner Dance Challenge

Dancing with your partner is a fun way to bond and stay active! Experiment with different styles – salsa, ballroom, or even just swaying in your living room. Take a class together, go to a dance club or live music event, or create a playlist of songs that make you smile and get your groove on together a few times a week.

4. Fitness Bingo

Make movement fun by completing a prenatal fitness bingo card. Include activities like stretching, light strength moves, or a walk. Need ideas? Download my free pregnancy fitness bingo card here and see how many squares you can check off in a month!

free prenatal bingo card

Want to take it up a notch? For just $3.99, you can join the Prenatal Fitness Bingo Challenge and unlock a premium version of the card with extra activities, 3 prenatal workouts, and a guided journal, plus a special prize from me when you complete it! It’s a fun way to stay motivated, hold yourself accountable, and celebrate your progress along the way.

join the prenatal bingo challenge
5. Crafting a Prenatal Routine

Challenge yourself to build a daily wellness routine that blends movement, rest, and creativity. Use a journal (here is my favorite fitness journal!), app, or calendar to track consistency – because small, steady steps add up to big changes over time.

Building Connections Through Movement

Movement is even more meaningful when it’s shared. Involving your partner, friends, or kids in these challenges adds accountability and joy. Community support is essential during pregnancy, which is why I host programs like:

  • Mommy & Me Fitness Classes – gentle, fun workouts designed for postpartum moms and their babies.
  • Coffee Runs – stroller-friendly runs/walks that end at a local coffee shop (a perfect mix of fitness and connection!).

Safety Considerations

Every pregnancy is unique. Here are a few reminders to keep movement safe:

  • Listen to your body—rest when you need it.
  • Modify intensity and exercises depending on trimester and fitness level.
  • Stay hydrated and avoid overheating.
  • Always check in with your healthcare provider before starting or adjusting your routine.

(If you’re unsure where to start, my post on safe pregnancy exercises offers a detailed breakdown.)

Wrapping It Up

Pregnancy is the perfect time to create habits that support both your health and happiness. Fun challenges like walking goals, yoga practices, dance nights, fitness bingo, and building daily routines can make movement something you look forward to.

Which challenge will you try first? Share your ideas and experiences in the comments—I’d love to hear what’s helping you stay active and connected!

If you’re ready to take the next step in your pregnancy fitness journey, I’d love to support you. Explore my training services, subscribe to the blog for more tips, or send me a message—I’ll help you create a safe, fun, and sustainable plan tailored to your needs!

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Build Your Home Gym for Under $500: The Busy Mom’s Guide to Working Out at Home

Disclaimer: As an Amazon Associate, I may earn a commission from qualifying purchases made through my links. Thank you for supporting my work—it helps me keep bringing you tips, resources, and encouragement for your fitness journey!

If you’re a busy mom, you already know the struggle—between school drop-offs, snack prep, laundry, work, and the 17 other things on your daily to-do list, carving out time to get to a traditional gym can feel nearly impossible.

But here’s the good news: you don’t have to go to the gym to get a great workout. With a small investment (under $500!) and a little corner of space in your home, you can set up a home gym that’s perfect for quick, effective workouts—whether you have 10 minutes or a whole hour.

Let’s break down exactly what you’ll need, why it’s worth it, and how these simple pieces of equipment can give you the flexibility to stay consistent and strong without the stress of commute time or childcare.

1. A Good Yoga Mat

First things first—you need a comfortable, supportive surface for your workouts. A yoga mat isn’t just for yoga; it’s your foundation for everything from core workouts to stretching to bodyweight circuits.

Look for one that’s thick enough to protect your knees and wrists but still has a good grip so you won’t slide around during planks or lunges.

This is your “home base” for exercise, and it will make every workout more comfortable and inviting.

This Gruper mat is my favorite and has been my go-to for indoor and outdoor workouts for the last 6 years and is still going strong! It’s thick and cushy without sinking into it and provides a nonslip surface. It’s easy to clean and keep clean, and rolls up for simple storage.

2. Fabric Hip Bands

Next up—fabric hip bands. If you’ve only ever used those thin rubber loop bands that roll and pinch, you’re in for a treat.

Fabric bands are wider, more durable, and way more comfortable. They’re amazing for glute activation, leg workouts, and adding resistance to exercises like squats, hip thrusts, and side steps.

They’re also small and portable, so you can toss one in your diaper bag or suitcase for workouts anywhere.

I love this 6-piece set that includes 3 hip bands and 3 full-body length bands in different levels of resistance. The full-body length bands are great for adding resistance to core moves or incorporating upper body exercises into your band workouts!

3. Rubber Resistance Bands with Handles

Resistance bands with handles are like having a full cable machine… without the giant footprint or price tag.

They’re perfect for upper body workouts, rows, presses, curls, and even some lower body moves. They also make it easy to adjust resistance—just step closer or farther from your anchor point.

If you want a versatile, space-saving tool that can work every muscle in your body, this is it. In fact, if you can only buy ONE item for your home gym, go with these resistance bands! I’ve had my set since pre-COVID times (remember those days?) and use them both for my personal workouts as well as with my clients and they have held up with virtually no wear.

4. Adjustable Dumbbells

Here’s where your strength training game really levels up. Adjustable dumbbells give you multiple weight options in one set, which means you can go lighter for isolation moves or heavier for big compound lifts—all without buying (and storing) a dozen pairs of dumbbells.

They’re also a money-saver long term. Once you have these, you’ll be set for years of progressive strength training.

I like this super versatile set that can be a pair of dumbbells, a Kettlebell, or a barbell and adjust up to 45lb each or 90lb together. This gives you the freedom to explore many types of exercise movements and mix up your workouts!

5. Adjustable Bench

The all-in-one, an adjustable bench. It might seem like a luxury, but it’s actually a total game-changer.

With a bench, you can do incline and flat presses, step-ups, Bulgarian split squats, hip thrusts, and countless other exercises. Adjustable options give you multiple backrest angles, which means more variety in your workouts and more ways to challenge your muscles. I also love that this one has the option for the back extension and support for loads of ab exercises!

6. Adjustable Dumbbell & Equipment Storage Rack

Okay, I’ll be honest—this one might seem “extra,” but it’s actually the secret to keeping your home gym organized and inviting.

A small rack designed to hold your adjustable dumbbells, resistance bands, and other gear not only keeps everything in one place but also makes your workout space feel intentional.

When your equipment is neat and ready to go, you’re more likely to use it (and less likely to trip over it on your way to grab a snack).

Why This Setup Works for Busy Moms

  • No commute — Your gym is just a few steps away.
  • Flexible timing — Workout during nap time, before the kids wake up, or while dinner’s in the oven.
  • Minimal space — All of these items can fit into a small corner of your living room, bedroom, or garage.
  • All-in-one solution — Strength, cardio, flexibility, mobility—it’s all possible with this setup.

Making It Happen

You can find all of these items on Amazon. If you buy them individually, you’ll still come in under $500—and you’ll have everything you need for full-body workouts at home.

Whether you’re squeezing in 15 minutes before the chaos of the day or carving out a longer sweat session, this home gym setup gives you the tools to stay consistent, feel strong, and build the healthy lifestyle you deserve.

Ready to get started?
Click the links to shop, or reach out to me for in-home personal training or virtual coaching—I’ll help you create workouts that fit your equipment, space, and schedule.

Your fitness doesn’t have to wait until “someday.” You can start today, right at home.

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Postpartum Strength tfc Community

Family-Friendly Workouts: Staying Active with Your Kids

When I was a kid, my parents used to have us participate in what my mom affectionately deemed “forced family fun times,” where we would all get outside and get moving together. Mostly, we went on bike rides around the neighborhood and to local parks, though I also remember a few 5k Fun Runs and playing soccer or tennis at the park.

Although we all complained at varying times about our “forced family fun,” (teenagers are waaayy too cool for family time, *insert eye roll emoji*), my siblings and I generally had a blast and look back on these memories fondly! We didn’t realize it at the time, but my parents were intentionally carving out time to get us outdoors and moving in the early 2000s home video gaming console boom. I’m sure this helped burn off some of that zealous kid energy, especially on long, summer days of no school, but it also created healthy habits of movement that have lasted through to adulthood.

Getting your kids to join you for your workouts, or doing whatever you can to move together as a family, not only promotes bonding for the whole family, but also instills a love of fitness and lays a solid foundation for lifelong healthy habits for your little ones!

The Importance of Family Workouts

The American College of Sports Medicine (ACSM), recommends that all adults are physically active for a minimum of 30 minutes at least five days a week. This is the target movement amount for typically healthy adults who are looking to maintain general health and muscle mass.

For children, the ACSM recommendations for healthy muscle and bone development are much higher. Children aged 6-17 years old are recommended to have at least 60 minutes of physical activity daily, and children aged 3-5 years old are recommended to engage in active playtime in amounts as tolerated throughout the entirety of their day.

Participating in daily physical activity helps protect against chronic conditions and obesity-related diseases, as well as maintaining sufficient heart and lung health, muscle mass, and bone mineral density. In addition to the clear physical benefits of activity, exercise also has natural mood-boosting and stress-reducing properties due to the hormonal releases that occur with physical activity. Most importantly, perhaps, exercising as a family is a wonderful way to bond and an excellent opportunity to champion your children’s health as well as teach them how to take ownership of their health as they mature.

Fun Workout Ideas for Families

Outdoor Activities

  • local hikes (we love the AllTrails app to find hiking paths and see their difficulty ranking, distance, and other important planning info for families, such as whether the trail is kid-friendly, stroller-friendly, or pet-friendly!)
  • neighborhood walks
  • biking through the neighborhood or at local parks
  • playing tag or hide-and-seek
  • jump rope or hop scotch
  • playing on jungle gyms at local parks

Indoor Activities

  • family dance parties – choreographed or impromptu!
  • “mazes” or “obstacle courses” with household items and furniture
  • building a fort of couch cushions and blankets
  • yoga and stretching

Sports and Games

  • if your kids are involved in local little league or team sports, consider volunteer coaching or reffing their teams to get involved and model an active lifestyle for your kids!
  • play family-friendly sports together, such as soccer, basketball, volleyball, etc
  • create Family Olympics with your kids’ favorite games and sports, or make up your own games to play!

Incorporating Physical Activity into Your Daily Routine

  • walk to school rather than drive (as the weather and distance permits)
  • walk the dog together
  • have family dance parties while doing mundane things such as cooking or folding laundry
  • race from the car to the door
  • balance on one foot while brushing teeth
  • do jumping jacks during commercial breaks when watching TV
    • or, for streaming services: do 5 jumping jacks every time the main character’s name is said

Making Workouts Engaging for Kids

If you are worried about getting your kids on board with your new family workout plan, keep 3 important things in mind: focus on making the workouts fun, keep activities age-appropriate, and get creative with incentives!

Making Workouts Fun

  • ensure activities are age-appropriate, typically catering to the youngest child’s physical capabilities and attention span
  • try team activities and compete kids versus parents
  • keep the mood light – this isn’t about setting a new PR for yourself, it’s about encouraging your kids to enjoy activity!

Suggestions for Age-Appropriate Activities

Plan to cater to the age of your youngest child with age-appropriate activities

Children 3 – 5 years old

  • red light / green light walks or hikes
  • I Spy walks or hikes
  • trips to the local playground
  • indoor play houses (tunnels, ball pits, trampolines, etc)

Children 6 – 10 years old

  • Treasure Hunts with hidden household objects
  • introductory team sports
    • soccer: practice kicking, passing, or defending the goal
    • basketball: practice shooting and dribbling
    • tennis: practice swinging and hitting the ball
    • baseball: practice catching and throwing the ball
  • bike rides
  • three-legged races
  • potato sack races (you can also use oversized pillow cases instead of potato sacks)

Children 10+

  • team sports
  • races and runs (you can use FindARace.com to search for local fun runs to participate in as a team! Or, just race with each other through your local neighborhood or park!)
  • introductory strength training (practicing form on squats, push-ups, planks, etc and moving to light weights when appropriate)

Creative Incentives

  • have small rewards for competitions and team sports
    • small rewards ideas:
      • the family goes out for ice cream
      • kid coupon books
        • “coupons” for your kids like get to skip a chore of your choosing, pick what’s for dinner tonight, get to sleep in, get to pick the movie tonight, etc
  • a “fitness chart” – like a chore chart that can be filled in when activities are completed (daily or weekly) and filled charts can be turned in for a bigger reward
    • bigger reward ideas:
      • the family goes out to dinner
      • get a new sports or exercise-related toy or game (new soccer ball, new baseball glove, hula hoops, jump ropes, etc)
      • new workout clothes or shoes
  • have a Family Olympics Day with gold, silver, and bronze medals (you can get actual medals to use, or something fun like chocolate coins!)

Creating a Family Fitness Plan

When creating a plan around getting your family moving, it’s important to be realistic about what will and won’t work for you as a family. Be sure to take into consideration things like your individual family member’s preferences and energy levels when scheduling a time for your workout. For example, if your kids are always up early with a ton of energy to burn, a post-breakfast hike or games at the park may work well for you! Make it exciting by marking it in a bright color on your calendar, or using stickers to help it stand out as a fun thing to do together.

Get your kids involved in the process by asking them to help you come up with fitness-related goals you can reach together each week. **Please never give children weight loss goals! If your child’s pediatrician has recommended they lose weight, encourage your kids to engage in fun activity and choose healthy foods with the appeal of having plenty of energy to play and grow, rather than focusing on weight loss.**

We recommend instead focusing on what are known as process goals. Process goals are an easily definable goal that focuses on the method or acitivty used to reach your desired outcome, while product goals center on the end result. Good examples of process goals sound like:

  • Play outside 3 times this week
  • Run 3 laps at the park
  • Do 2 family workouts together this week
  • Take a walk together 4 nights after dinner

Once you have clear, achievable process goals, set a time for the workouts and activities and get excited! Remember, your kids will follow your lead on this – if you or your partner/co-parent are annoyed, rather than excited, and completing the family workouts reluctantly and with a grumble or complaint, your kids will adopt the same attitude towards your family workouts, and likely fitness in general. Even if you have to fake it til you make it, try to stay positive and enthusiastic about your family workout time! The more you model healthful behaviors and a positive attitude about sticking to them, they easier it will become to get your kids engaged and excited too.

Combining physical activity with family time to promote fitness and family bonding is such a powerful combination that can leave a lasting impression on your kids for a lifetime! If you’re interested in getting into family workouts but are unsure of how or where to start, let us know and we’d love to help you come up with ideas! Remember to start small and be encouraging and enthusiastic. Look for ways to incorporate activity and healthful behaviors into your daily routines, and celebrate each small win and milestone together! Do you and your family have family workouts? Share your experiences in the comments below!

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🌼 Hey mama! Spring is Here and So Are Our Mommy and Me Fitness Classes! 🌼

Spring has sprung, and it’s time to shake off the winter blues and get moving with our brand new Mommy & Me fitness classes! Grab your little ones and join us for some fun-filled workouts that are all about bonding, laughing, and getting fit together.

Expect a mix of core and pelvic floor strengthening, dance parties, and playful exercises that will have both you and your kiddos giggling while you break a sweat. It’s all about having a blast while staying active—who says fitness can’t be fun?

Here’s what’s in store:

  • Mommy & Me Bonding: Enjoy quality time with your little ones while getting your groove on!
  • All Fitness Levels Welcome: Whether you’re a workout warrior or just dipping your toe into fitness, there’s something for everyone.
  • Meet Other Awesome Parents: Make new friends and build a community of support—all while your kids play and connect too!

Classes kick off May 1st, and we can’t wait for you to join the fun! Sign up today and let’s spring into action together! 🌸💪

For more details and to grab your spot, check out our website or hit us up directly. Get ready to make this spring your healthiest and most fun yet!

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Tips for Winter Workouts


How to safely keep your workout routine going – even when you’re freezing!

Are the winter blues throwing you off your exercise game? We get it – it’s even harder to leave your cozy comforter when the temperatures outside are dipping.

Here are 9 tips for keeping your workouts safe and effective in cold weather.

1. Start with a dynamic warm-up

Whether you plan on working out indoors or outdoors, it is important to gently warm up the muscles before jumping into an exercise. Some great dynamic warm-ups are:

  • brisk walking (especially at an incline, if using the treadmill)
  • jumping jacks
  • jump rope (with or without an actual rope)
  • arm circles
  • shoulder rolls

Dynamic warm-ups allow the blood to start flowing in the muscles before putting them under the stress of the workout. This is particularly important when the weather is cold to help prevent injury.

2. Dress in layers

Dressing in layers provides many benefits – you can remove layers as you warm up and protect your limbs and skin from cold air and elements. When dressing in layers, opt for layers that alternate between keeping heat in and letting sweat out:

  • the bottom layer should be moisture-wicking, breathable, and allow sweat out and away from the body
    • i.e., a workout specific long sleeve, short sleeve, or tank top that hugs the body and helps keep sweat off
  • the middle layer should be thermal and designed to keep heat in
    • i.e., a sweatshirt or other cotton, heavy-weight outer layer
  • the top layer should be lightweight, water and wind-resistant, and breathable
    • i.e., a windbreaker with mesh vents at the back or underarms

As you workout and begin to sweat, your body goes into a cooling mode, and sweat plays a big role in helping cool you down. When air blows on your sweat-dampened skin, you feel cooler than you would in the same breeze with dry skin. This is why it is important to have layers that will allow your sweat to dissipate and evaporate away from your skin, while still keeping heat in close to your body.

We also love a good workout vest moment. Vests are great cold-weather workout accessories because they keep your core warm effectively, while allowing good range of motion in the arms and shoulders and provide plenty of exit options for heat and sweat coming away from your body.

3. Keep your hands, feet, and head warm

When we start to get cold, one of the ways that our bodies try to protect ourselves is by increasing blood flow to vital organs, which can temporarily lower blood flow in our extremities like hands, fingers, feet, and toes.

To help stay warm, wear good socks that cover the ankle to prevent chilling in gaps between pants and socks. If your hands will be exposed to the cold air, wear gloves, mittens, or hand warmers.

We lose 60-70% of our internal heat from the head and neck region, so it is also important to keep those areas warm and insulated. Wear a jacket or vest with a high collar to protect the neck, and wear a headband, beanie, or jacket hood to keep the head warm.

4. Wear the right shoes

Part of keeping your feet warm means wearing the right shoes for the weather, environment, and activity. Cold weather also tends to mean wet weather; opt for water-resistant shoes to keep the feet dry and warm. Make sure that your shoes also have proper traction on the soles to suit the terrain you will be exercising in.

Never run on icy or frozen surfaces, even in snow shoes!

5. Stay dry

Plan ahead with your outdoor workouts to avoid being outside in heavy rain or snowfall. Always avoid being outdoors in thunderstorms.

Make sure to wear the right clothing to keep yourself dry – like water-resistant shoes and outerwear.

6. Be aware of the signs of hypothermia

Hypothermia describes the condition of the body when internal temperatures drop to dangerous levels. Signs and symptoms of hypothermia setting in include:

  • confusion
  • difficulty speaking
  • fatigue
  • dizziness
  • amnesia
  • apathy

As hypothermia progresses, symptoms may include lethargy, hallucinations, or loss of consciousness. If you are concerned that you are experiencing hypothermia, remove any wet clothing and dry yourself off and get to a warm area. Always seek medical attention in cases of lost consciousness or persisting symptoms or pain.

7. Stay hydrated

We often relate our feelings of thirst with heat or feeling warm, but hydration and water intake is just as important in cooler weather too! Be sure to replenish fluids lost in sweat during exercise as well by drinking water or sports drinks.

The cold weather and cold air can also be particularly dehydrating. You may feel the effects of this in your throat in particular, so be sure to drink plenty of water. You can also opt for a hot tea for hydration as well as the warmth!

8. Protect your skin

If you are exercising outdoors, always wear sunscreen – even on cloudy or overcast days. Make sure to also wear sun protection like sunglasses if exercising around snow, as the reflection of sunlight on snow can be particularly bright.

Just as cold air is dehydrating to the body’s fluids, it will also impact the skin, lips, and eyes. Use a chapstick or lip balm to keep the skin of the lips hydrated and prevent cracking, and use lotions or moisturizers on the rest of the skin, especially in areas exposed to direct cold air.

9. Change out of sweaty workout clothes immediately

As discussed earlier, sweat is meant to cool the body down with the dampness it provides. However, sweat will not dry as quickly as your body starts to cool down after your exercise is completed, which will leave you with dampened skin and clothes in cold weather.

If you are not able to shower immediately following your workout, be sure to at least remove all sweaty layers to prevent catching hypothermia post-workout.

Make sure to stay active, healthy, happy, and safe in all of your cold weather activities!

Do you have a go-to winter workout? Let us know in the comments below!

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How to Take Your Measurements for Weight Loss and Strength Training Programs


tfc Guide on What to Measure, When to Measure, and How to Measure and Get the Best Before & After Photos


Do you ever feel like your scale must be lying to you? You have been working so hard at your new exercise routine and were excited at the progress you were seeing at first, but now the scale has suddenly stopped decreasing – or even begun to increase again!

Don’t worry! We’re not calling the bathroom scale a liar, but it definitely is not the smartest or best tool for tracking your progress when it comes to fat loss and muscle gains. The standard bathroom or kitchen scale is built only to read your overall weight and wouldn’t be able to tell you apart from a sack of potatoes or a bucket of water. This does not allow you to see how much of your weight is made up from fat stores, muscle stores, or water stores within the body and could paint an inaccurate picture of your health based solely on the overall weight.

The best way to combat this is by relying on other types of anthropomorphic – or body-based – measurements to analyze your health. One way to do so is to participate in a body composition assessment; a test that uses technologies such as bioelectrical currents, X-ray technology, water displacement, or other methods to determine how much of your overall weight is comprised of fat tissue, muscle tissue, organs and cells, bones, and skin. However, many of these types of assessment machines can be difficult to obtain due to their price, technology requirements, or status as certified medical devices.

Outside of having a body composition assessment performed, there is another fast, easy, and realistically cheap option for manually assessing your overall body status without relying on your weight at all; using girth measurements of specific body-landmarks. A girth measurement is simply the circumference of specific locations on your body and its limbs. Below is a list of the best landmarks to measure to track progress in both fat-loss and muscle-building exercise programs, along with the best ways and times to measure!

what to measure & why

measure…good for…
weighttracking overall progress
neckgood if goal is to lose over 25lbs fat or make bulk-muscle gains
chestgood if goal is to lose fat
waistgood if goal is to lose fat
hipsgood if goal is to lose fat or make bulk muscle-gains
thighsgood if goal is to lose fat or make bulk muscle-gains
calvesgood if goal is to lose over 25lbs fat or make bulk-muscle gains
bicepsgood if goal is to lose over 25lbs fat or make bulk-muscle gains
forearmsgood if goal is to lose over 25lbs fat or make bulk-muscle gains

Be careful not to make the mistake of measuring and/or weighing yourself too often; weight and body composition can easily fluctuate even throughout a single day based on what you ate and when, how you slept the night before, and what types of workouts were done within the last couple days. We recommend not weighing yourself more than 1-2 times per week and only conducting measurements once a week at the most so that you don’t end up with an overwhelming amount of data to track.

when to measure

  • at the beginning of your program
  • every 4 weeks if program is over 6-weeks or is not time-bound
  • every 2 weeks if program is under 6-weeks
  • halfway through the program
  • at the end of the program

Lastly, it is important to stay consistent in where and how you are measuring your body landmarks so that you can accurately compare measurements to one another to track your progress.

how to measure

  • measure in the morning, prior to food/drink, barefoot
  • use flexible tape measure; for all measurements, adjust the tape to appropriate spot and lay flat, take a deep breath and slowly exhale and relax
    • neck
      • place tape measure at midline between the base of the neck (where it connects to the shoulders) and the jawline
    • chest
      • place tape measure under arms and around back to meet in the front of the chest and measure in a straight line at the widest area (usually around nipple-level)
    • waist
      • place tape measure around the back to meet in the front of the torso and measure in a straight line at the narrowest area (usually around or just above belly-button level)
    • hips
      • place tape measure around booty to meet in the front of the pelvis and measure in a straight line at the widest area (usually around or just below hip-bone level)
    • thighs
      • place the foot of the same leg being measured on a step or seat so that it creates a 90 degree bend in the knee; shift your weight to bear on the leg that is not being measured
      • place the tape measure under the thigh to meet in front and measure in a straight line near the midline of the thigh (roughly equal distance from the knee and the hips)
    • calves
      • place the foot of the same leg being measured on a step or seat so that it creates a 90 degree bend in the knee; shift your weight to bear on the leg that is not being measured
    • place tape measure around leg to meet in the front of the shin and measure in a straight line at the widest area (usually closer to the knee)
    • biceps
      • extend the arm of the same bicep being measured and hold the elbow at a 90 degree angle at shoulder height, with the hand raised above it
      • place the tape measure under the arm to meet at at the top of the bicep and flex the bicep (squeeze the hand into a fist and twist the palm of the hand towards your head)
      • measure in a straight line at the widest area (usually roughly halfway between the elbow and shoulder joints)
    • forearms
      • extend the arm of the same forearm being measured and hold the elbow at a 90 degree angle at the waistline with palm facing up
      • place the tape measure under the arm to meet at at the top of the forearm and flex the forearm (squeeze the hand into a fist)
      • measure in a straight line at the widest area (usually closer to the elbow)

When it comes to tracking changes in your body composition, a picture really is worth a thousand words! Pictures help to provide context to the numbers that you are seeing to give more meaning to the data. It is also important to stay consistent in where and how the photos are captured so that they can be fairly compared to one another.

taking your photo

  • good lighting
  • simple background without a lot of visual distractions
  • same environment for Before & After
  • same clothing or type of clothing for Before & After
    • bathing suit
    • sports bra and shorts or underwear
      • recommended: no high-waisted or compression bottoms
    • shorts and no shirt
      • recommended: short and fitted shorts; no compression bottoms
  • good posture
    • but not “sucking in”
  • front view
    • arms out “T”
    • optional flex – encouraged for After!
  • side view
    • arms out in front at shoulder height
  • back view
    • arms out “T”
    • optional flex – encouraged for After!

check out some of our awesome client Before & After photos hClient Success Storiesere!

We recommend keeping a simple journal to track long-term progress, where you can record all of your anthropomorphic measurement data, store your photos, and make short notes indicating the harder-to-measure benefits of regular exercise; such as energy level and mood, appetite, and quality of sleep. You can also use this space to track the details of your exercise program and nutrition habits to create a robust image and log of your overall health!

Here are our tfc tried & true logs for recording measurements, exercise, and food intake – download for free and let us know your thoughts!

Measurement LogDownload
Food LogDownload
Exercise LogDownload

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