Breathing exercises can help with stress management and overall well-being. When practicing any breathing exercise, "always inhale through your nose and exhale through your mouth. Keep your shoulders relaxed, and don't shrug them" (Google, 2017). Try this: fill and empty your lower lungs 8 to 10 times. Next, add the second step to your breathing: inhale first into your lower lungs as before, and then continue inhaling into your upper chest" (Google, 2017). Inhale, exhale, repeat. How do you feel?

✨Woman Crush Wednesday ✨ “My name is Allison Gnade. My husband Andy and I have been married for almost 6 years. We were married on the beach at our favorite vacation spot—Hilton Head! We have two children. Bennett is 3 and Caroline is 1. I was born and raised in St Louis, MO but have called Dallas home for almost 11 years. After Bennett was born we made the move from Dallas to the suburbs and have been living in suburbia bliss ever since. We moved to Star Creek where I quickly discovered Stroller Strides after seeing a big group of moms with strollers working out when I would take Bennett for walks in the morning. I am so lucky to have found such an amazing group of friends and support system through Fit4mom. I am currently the playgroup captain for Allen and love being able to coordinate MNO, play dates and crafts!”

It’s #dadurday! Did you know that dads can come along with you to class for free? Perfect way to start your weekend! 💙 Meet us inside at Jump Street, Star Creek - 9:30 am . . 📷: @selena_fit4mom_placer . . #fit4mom #fitnessmotivation #fitmom #fitmommy #fitpregnancy #healthymom #healthymama #momtimeout #motherhoodthroughig #igmotherhood #strongmom #strengthinmotherhood #stronglikemom #strollerstrides #strollerbarre #friscotx #mckinneytx #allentx #littleelmtx #prospermoms #mckinneymoms #friscomoms #dontforgetdads

Feature Friday : Our Village We had so much fun making Valentines with the residents at Pioneer Ridge. ❤️ Our Village loves to partner with the community & give back. Visiting the residents at Pioneer Ridge was such an amazing experience for everyone! We are excited to do it again soon! Remember - anyone can join Our Village! We plan field trips (like this one), play dates & moms night out!

Whether you're a size 2, a size 12, or a size 22, your curves and your heart and your soul make you an incredible human and an incredible woman. It's time we start looking at ourselves in the mirror and loving everything that we see...the stretch marks from birthing a baby or breastfeeding 3 kids. The dark circles under our eyes that means we our nurturing our children by wake-ups to nightmares and late-night feedings. The saggy skin from carrying a baby for 9 months. The cellulite from enjoying LIFE and eating the cake and not regretting it. For all the beautiful pieces of ourselves that make us human and make us women and mothers. . . #selflove #bodylove #bodypositivity #sharethelove #sharetheselflove #MotivatingMom #FIT_4_MOM

✨ Woman Crush Wednesday✨ Every week we will be celebrating a Mama from Our Village. Everyone meet Erica! ❤️ My name is Erica Dudley. My husband and I relocated to Dallas from San Francisco in May of 2015 when I was 5 months pregnant with our daughter, Alexandra. We eventually found ourselves in “hilly” McKinney shortly after Alex was born. Being a first time mom, putting my hardcore career on hold, and exploring new territory without family or friends nearby was a huge adjustment. Being a mom is hard! But I’ve learned the most important tool for survival is having a strong community of women who can share in the blood, sweat and tears together - literally! I joined #F4MMaplef about a year ago, and I wish I made that decision SO much earlier. This is a special group of diverse women who I can openly share my personal ups and downs with as a SAHM while getting in shape and learning from their experiences too. I would like to personally encourage moms to actively pursue friendships from this group because your investment in positive and meaningful relationships can make all the difference on those hard days with your kid(s). Like many stories, our adventure continues as we’re about to welcome another baby into our family and relocate to Austin, but thanks to this group, I’ve learned that strong-willed women can conquer anything. I’m personally grateful for #F4MMaplef and those who have helped me become a better mother along the way. Be well Mama and remember to put yourself first…sometimes.

#mamabewell Day 13: GET DOLLED UP Do you usually sleep on wet hair and throw it into a bun in the morning? Do you run out the door with no makeup on? Put an extra pep into your step by curling your hair today, wearing some lipstick, or trying out some new makeup. Not into any of that? Grab your favorite chapstick and give your lips some love, or put lotion on to soothe winter skin. . . 📷: Sophie’s Makeup via Pinterest

#mamabewell Day 12: TRY A NEW RECIPE Whether you love to cook or hate to cook, we challenge you to get into the kitchen today. Pick a meal you want to go all out and try something new. Are you usually in too much of a hurry to eat a proper breakfast? Wake up an extra 15 minutes early to make yourself an egg sandwich or bowl of oatmeal and fruit. Usually use Uber Eats to order lunch to your office? Pack a lunch today. Order take-out or use processed foods for dinner? Cook something from scratch for you and your family...kids included! Try something new and see how it goes. Don’t forget to tag #f4mmaplef

DIGITAL DETOX! We know this will send chills down your spine and leave you saying "NO WAY, JOSE!" But we dare you to not open Instagram today. Or Facebook. Seriously. And if that is too much of a major withdrawal for you, or you have to for work, open it ONCE. Are you on social media for work? Schedule your posts ahead of time for the day! (Hootsuite is an example). You'll probably be shocked at how much extra time you have, how reconnected you feel with your family, how productive you are, and how much clearer your mind feels by walking away from social media for a day. Feeling the login itch? Reflect on your week, think about what makes you happy, think about your new year resolutions. This is the perfect time to journal, read, or really be hands-on with your kids or engage with your spouse. Reconnect!

#mamabewell Challenge Day 10 ORGANIZE YOUR FINANCES Schedule a time to meet with your financial advisor to make sure your 2018 is financially organized. Not into that? Sit down with your bills and get organized. Pay anything past due, set up payment plans for any big bills, or make a payment toward your credit card. . . #fit4mom #fitnessmotivation #fitmom #fitmommy #fitpregnancy #healthymom #healthymama #momtimeout #motherhoodthroughig #igmotherhood #strongmom #strengthinmotherhood #stronglikemom #strollerstrides #strollerbarre #friscotx #mckinneytx #allentx #littleelmtx #prospermoms #mckinneymoms #friscomoms

Did you know that when the weather is bad we move workouts to indoor locations? Love this shot from Instructor @lainemoses from Trinity Presbyterian Gym! Don’t let the cold or rain stop you! 💪🏽 . . #mamabewell Challenge: ORGANIZE YOUR DESK OR HOME OFFICE Whether you work from home or work part-time or full-time outside of the home, we know there's a nook at work or at your house that could use a little TLC. Clean out your desk drawers, your filing cabinet, or even your computer desktop. #f4mmaplef

Bundle up & get that workout in, mama’s! ❤️ Join us at Tucker Hill, Star Creek, Frisco Commons, or Little Elm Rec! 9:30 am . . #mamabewell Challenge Day 8 SCHEDULE DOCTOR APPOINTMENTS We are over a month into the new year, and we know there are appointments you've been meaning to schedule for yourself, Mama! Call the dentist and get into your 6-month check-up. Has it been 8 or 9 months, or even longer? Your teeth are the only set you get! Get them sparkling...have you been avoiding your primary care, the dermatologist, the OBGYN, or another specialist? Call them. Schedule the appointment. Make time for your health.

✨Woman Crush Wednesday✨ Every week we will be celebrating a Mama from Our Village #WCW. Meet Lauren (@lnichol7), one of our awesome @fit4mom_maplef Play Group Captains. ❤️ “My name is Lauren Nichol and I have two boys, Preston (3.5) & Brock (14 months). My family and I recently moved to Texas this past August from Atlanta, GA to be closer to family. When moving here I made a pack with myself to come out of my shell so to speak (I have always been on the shy side), to become more fit and make new friends. As I stumbled across FIT4MOM back in September, I decided to give it a shot even though I kept talking myself out of attending but I am so glad I took that extra step and went to that very first class! FIT4MOM has changed my life! One thing I have realized over the last couple of months about FIT4MOM is that it’s more than a group of moms working out with their kids, it’s about becoming part of a community that you can call family. I wouldn’t be here today without the love, support and encouragement from the group.”

#mamabewell Day 7: CALL A FRIEND We know as moms that life gets busy, SO busy. But are we busy or just not carving out time correctly? It's important to nourish relationships, like friendships, and when you're a mom, it seems harder and harder to reconnect with old (or new!) friends. Call a friend today or tonight just to say hi and catch up. It will make them and you feel good! #f4mmaplef @fit_4_mom . . #fit4mom #fitnessmotivation #fitmom #fitmommy #fitpregnancy #healthymom #healthymama #momtimeout #motherhoodthroughig #igmotherhood #strongmom #strengthinmotherhood #stronglikemom #strollerstrides #strollerbarre #friscotx #mckinneytx #allentx #littleelmtx #prospermoms #mckinneymoms #friscomoms

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