https://www.bgtv.blog/mamab daily 1.0 2025-07-04 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/71266c83-a862-44c3-9e42-22f682d04542/Mama+B+circ.gif Mama B Blog - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/60e84721-178f-4f84-b313-e116d466014d/DSC02722.jpg Mama B Blog - 15 Minute Beginner Workouts, Whiteboard Programs, Advanced Workouts, Community, and MORE on BGTV! All workouts, recipes, and other health practices have been thoroughly researched and thoughtfully designed by award winning strength coach, author and wellness expert, Betina Gozo Shimonek. Check out some of the programs and series BGTV has to offer! https://www.bgtv.blog/mamab/back-neck-amp-hip-pain-while-feeding-try-these-10-soothing-stretches monthly 0.5 2025-07-04 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/2aa7a9b7-a1fc-4d5e-93f3-48aca6166097/%231.jpg Mama B Blog - Back, Neck & Hip Pain While Feeding? Try These 10 Soothing Stretches! - 1.Side Lying Sweep (Upper Back, Chest & Lower Back Relief) Lie on your side with bent knees. Pin your legs down with your bottom arm, then sweep your top arm in a big circle overhead. Let your chest gently open and breathe through the stretch. ✅ Great for opening the chest and mid-back after long feeding sessions. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/5a7c0976-5e22-43be-bc30-d1e0cfc492b5/Supine+Hamstring+Stretch Mama B Blog - Back, Neck & Hip Pain While Feeding? Try These 10 Soothing Stretches! - 2. Supine Hamstring Stretch (Posterior Chain Lengthening) On your back, raise one leg toward the ceiling. Gently pull it closer using your hands or a strap, keeping the other leg bent or extended on the floor. ✅ Helps relieve lower back tension caused by tight hamstrings from sitting. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/481cb778-e1eb-47cf-bde4-4fec0dc6287f/Updog Mama B Blog - Back, Neck & Hip Pain While Feeding? Try These 10 Soothing Stretches! - 3. Updog (Front Body Opener) Lie face down and press up onto your forearms, lifting your chest while keeping hips down. Lengthen through the front of the body and breathe deeply. ✅ A powerful counter-stretch for the hunched posture of feeding. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/d416257d-9b58-48b2-8281-e2bce7d6ba07/Half+Kneeling+Frogger+Rocks Mama B Blog - Back, Neck & Hip Pain While Feeding? Try These 10 Soothing Stretches! - 4. Half Kneeling Frogger Rocks (Inner Thighs & Hip Mobility) Start on hands and knees, then step one foot out to the side. Gently rock your hips back and forth, opening the inner thigh and groin. ✅ Loosens tight hips and groin from hours of sitting. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/a51c1b76-e8a3-4d18-9bc1-59dc2609d10d/T-Spine+Rotation+in+Half+Kneeling+Frogger Mama B Blog - Back, Neck & Hip Pain While Feeding? Try These 10 Soothing Stretches! - 5. T-Spine Rotation in Half Kneeling Frogger (Mid-Back & Shoulder Mobility) In your frogger position, place one hand behind your head and rotate your elbow toward the ceiling, then back down. Repeat slowly. ✅ This adds much-needed rotation for stiff upper backs and shoulders. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/f8bc779e-ae09-4954-82b8-23f5415dc626/Half+Kneeling+Hip+Flexor+Stretch Mama B Blog - Back, Neck & Hip Pain While Feeding? Try These 10 Soothing Stretches! - 6. Half Kneeling Hip Flexor Stretch (Hip Flexor Release) In a lunge position, gently tuck your pelvis and reach your back-leg-side arm overhead. Lean slightly forward to deepen the stretch. ✅ Opens up tight hip flexors caused by seated positions. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/130fa9ae-af6f-4ed1-bf7c-feaf26e8c4cd/Half+Kneeling+Side+Body+Stretch Mama B Blog - Back, Neck & Hip Pain While Feeding? Try These 10 Soothing Stretches! - 7. Half Kneeling Side Body Stretch (Obliques & Side Body Lengthening) From the same position, shift your torso and reach overhead toward the opposite side. Breathe deeply to feel the side body expand. ✅ Feels amazing when your rib cage and core feel compressed. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/d46c16fa-a7a7-43a0-9109-282ee0ff8122/Standing+Pec+Stretch Mama B Blog - Back, Neck & Hip Pain While Feeding? Try These 10 Soothing Stretches! - 8. Standing Pec Stretch (Chest & Shoulder Relief) Stand in a doorway and place bent elbows on each side of the frame. Gently step forward to open the chest. ✅ Helps counter rounded shoulders from holding and feeding your baby. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/00d38359-37c0-4b02-88a1-4a99755a2c81/Standing+Bicep+%26+Forearm+Stretch Mama B Blog - Back, Neck & Hip Pain While Feeding? Try These 10 Soothing Stretches! - 9. Standing Bicep & Forearm Stretch (Arm & Wrist Recovery) With arms straight on the doorway frame (or wall), step forward slightly to stretch through your biceps and forearms. ✅ Especially great for phone scrolling and bottle-holding mamas. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/54a6a964-cd31-4cba-a6eb-533d8b76de85/Standing+Lat+Stretch Mama B Blog - Back, Neck & Hip Pain While Feeding? Try These 10 Soothing Stretches! - 10. Standing Lat Stretch (Lats, Upper Back & Neck Relief) Hold onto a sturdy object (like a doorway or squat rack), push hips back, and let your chest sink. For a bonus: add a gentle head tilt in the opposite direction of your pulling arm. ✅ Relieves deep tension through the sides of your back and neck. https://www.bgtv.blog/mamab/what-id-tell-my-pregnant-self-if-i-could-go-back monthly 0.5 2025-06-30 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/86974d2f-aa9d-4d1f-b1de-f04a0bdae611/image.jpg Mama B Blog - What I’d Tell My Pregnant Self If I Could Go Back - Hey mamas (and future mamas)! I wanted to take you along with me during one of my workouts and share some things I really wish I knew during my first pregnancy. Whether you’re currently pregnant for the first time or just starting to think about it, this is for you. Let’s talk real talk—from body changes and emotional shifts to baby gear and standing up for yourself. Because here’s something wild I learned: A woman’s body changes more during pregnancy and postpartum than a man’s does in his entire life. Let that sink in. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/e953c393-1d1d-4d90-ad4c-d5f51a6a72cc/assets_tmp_challenges-welcome-8.1749163047+%281%29.png Mama B Blog - What I’d Tell My Pregnant Self If I Could Go Back - Join Me for Unbreakable: 30 Days to Stronger This challenge is all about building strength, confidence, and consistency—whether you're getting back into movement postpartum or just want to feel strong again in your body. For 30 days, we’ll move through carefully programmed workouts that will push you, challenge you, and remind you of just how powerful you already are. Whether you're at home or in the gym—you’re invited. And I’ll be right there with you. Join the challenge. Show up. Get stronger! Because you’re already unbreakable... we’re just turning up the volume. https://www.bgtv.blog/mamab/vxheb06l9bmn4tf4bu84ycm1xjn45j monthly 0.5 2025-06-11 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/8644a550-affe-4370-8819-4d63d5f1ae95/newsletter+-+michelle.png Mama B Blog - 6 Game-Changing Mom Hacks I Learned at a Women’s Conference - Faith + Motherhood Lessons You’ll Want to Carry With You I walked into the Cultivate Women’s Conference feeling a little nervous, a little alone—and left changed. What I thought would be a couple of inspiring sermons and breakout sessions turned into something way deeper: a full heart, tear-streaked cheeks, and a list of truth-filled takeaways I needed as a mom and a woman of faith. This wasn’t just a church event. This was God meeting me exactly where I was—exhausted, stretched thin, and hungry for clarity and peace. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/c941e244-5dfc-4b40-84a9-b4877c8e0625/faith+over+fears Mama B Blog - 6 Game-Changing Mom Hacks I Learned at a Women’s Conference - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bgtv.blog/mamab/family-meal-prep-made-easyeven-when-life-gets-crazy- monthly 0.5 2025-05-23 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/b07f2617-64e9-4515-8eef-1dcde4e98807/MAMA+B+BLOG+IMAGES+%282%29.png Mama B Blog - Family Meal Prep Made Easy—Even When Life Gets Crazy - Let’s be real. Cooking for a family of five isn’t quiet, organized, or particularly clean. But it can be fun, nourishing, and even (kind of) efficient—if you embrace the chaos. This past weekend, I decided—last minute, naturally—to knock out three days’ worth of meals in one go. https://www.bgtv.blog/mamab/8-positive-things-about-having-3-kids-under-4- monthly 0.5 2025-05-08 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/7f428065-84f5-46f2-8adc-099b02b84b76/MAMA+B+BLOG+IMAGES+%286%29.png Mama B Blog - 8 Positive Things About Having 3 Kids Under 4 ✨ - If you’ve ever had someone raise their eyebrows when you tell them you’ve got three kids under four, you’re not alone. People love to remind you how hard it is — and honestly, they’re not wrong. It is hard. It’s messy, it’s noisy, it’s often chaotic, and some days feel like they’ll never end. But here’s the thing they don’t always tell you: it’s also beautiful. There’s so much joy. So much laughter. So much growth — not just for the kids, but for us as parents, too. I’ve been reflecting on this wild season of life, and I wanted to share 8 positive things that have truly lifted my spirit and helped me embrace the madness with more love and less stress. https://www.bgtv.blog/mamab/what-im-packing-for-my-first-solo-trip-with-makoa-and-how-im-not-losing-my-mind- monthly 0.5 2025-05-08 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/b5e20118-b90b-4c25-99ee-053abc3f7b31/Betina+with+Makoa Mama B Blog - What I’m Packing for My First Solo Trip with Makoa (And How I’m Not Losing My Mind ) - Okay… I thought I was ready Two weeks ago, I took my first solo trip with baby Makoa—and wow, what a ride Prepping for it was definitely chaotic, but I figured out a solid system that worked for us. So I wanted to share my full newborn travel setup, along with a few tips I picked up along the way. This is my first time traveling alone with Makoa—and he’s just about to turn 3 months old. With my other kids, Luna and Osa, I started traveling around the 6-week mark. But with baby number three, life has been a bit different. I’m super grateful that my mom is meeting me in New York to help out while I’m working there. WATCH THE FULL VLOG HERE! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/a4885780-e77f-463e-9240-77f1178ac857/final+travel+checklist Mama B Blog - What I’m Packing for My First Solo Trip with Makoa (And How I’m Not Losing My Mind ) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bgtv.blog/mamab/top-5-baby-carriers-i-actually-love monthly 0.5 2025-03-27 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/d2d6cbb7-fad9-4344-8ec0-67ba11999de2/ERGObaby+-+Omni+Breeze+Baby+Carrier Mama B Blog - BUMPsuit, Artipoppe, Ergobaby, or WildBird —Which Baby Carrier Is REALLY the Best? - This one’s been a staple from newborn days all the way into toddlerhood! The SoftFlex™ Mesh keeps you and baby cool (no sweaty back situation!), and it’s got cushioned straps plus lumbar support, so you can wear it for hours without feeling like you’ve been carrying a boulder. It’s got storage pockets (game-changer), adjustable straps, and even reflective details for those late-evening walks. Super practical and comfy—Ergo gets parents! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/62f3fc53-388e-411d-8019-2a8f944f9bc7/Artipoppe+Zeitgeist+Baby+Carrier+in+Denim Mama B Blog - BUMPsuit, Artipoppe, Ergobaby, or WildBird —Which Baby Carrier Is REALLY the Best? - This is the fashion-forward mama’s dream. It’s lightweight, stylish, and somehow manages to make babywearing look chic. Made from an organic cotton denim blend, it’s soft and cozy while also offering great support. Plus, it’s super easy to adjust, making it great for both newborns and older babes. Bonus? It’s breastfeeding-friendly, which is so helpful when you’re on the go. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/57596b82-114e-4295-a876-1d4e38abdf62/Artipoppe+-+Zeitgeist+Baby+Carrier+in+Alligator+Black Mama B Blog - BUMPsuit, Artipoppe, Ergobaby, or WildBird —Which Baby Carrier Is REALLY the Best? - If you love the Zeitgeist but want something with a little extra edge, this one is it! It has the same dreamy comfort and style but with a bold design. The crossable shoulder straps help with weight distribution, and it’s easily adjustable from newborn days up to 44 lbs. Oh, and it’s machine washable, because let’s be honest—things are gonna get messy. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/2fcb32df-12a3-4ee4-aa0f-79037119aeed/Wildbird+-+Aerial+Carrier Mama B Blog - BUMPsuit, Artipoppe, Ergobaby, or WildBird —Which Baby Carrier Is REALLY the Best? - This one is so soft and comfy, and it works for babies from 7 lbs up to 45 lbs! It’s got a padded waist belt and shoulder straps, making it super comfy for long wears (because, let’s be real, sometimes that’s the only way to get things done). Plus, it’s certified hip-healthy, so you know your little one is in a safe and ergonomic position. And Wildbird even offers baby-wearing education, which is such a cool touch for new parents! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/87628b74-861b-43ef-aea9-10e241b2fb0a/Bumpsuit+-+The+Armadillo+Baby+Carrier+Cloud Mama B Blog - BUMPsuit, Artipoppe, Ergobaby, or WildBird —Which Baby Carrier Is REALLY the Best? - Okay, this one is a must-have. It’s been voted the best by Vogue (fancy), and for good reason! It’s crazy lightweight, super comfortable, and stylish enough to actually feel good wearing it. The weight distribution is on point, the padded back support makes long wears a breeze, and it’s got little extras like a UV protection hood, storage pockets, and even a spot for your keys, water bottle, or pacifier holder. Basically, it’s the carrier that does it all. https://www.bgtv.blog/mamab/how-i-started-moving-postpartum-before-my-doctors-clearance monthly 0.5 2025-03-13 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/85e50b69-fc9a-4caa-ac73-fdb38d70081d/SaveClip.App_483323435_18488642710037301_5099618057908881920_n.jpg Mama B Blog - How I Started Moving Postpartum (Before My Doctor’s Clearance!) - One of the most common questions I get after three pregnancies is: “When did you start working out postpartum?” And the truth is, it didn’t start with a workout at all—it started with deep core and pelvic floor work. I get it—you’re eager to move again. I was too! But after my first pregnancy, I quickly realized that jumping straight back into exercise without rebuilding my foundation made everything harder. Instead of feeling strong, I felt weak, unsupported, and at risk for issues like leaking, back pain, and core instability. That’s why, with my next two pregnancies, I took a completely different approach. Instead of waiting until my six-week clearance to “start,” I began with small but powerful movements early on—movements that made a huge difference when I was ready to return to lifting weights and more intense exercise. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/8077d0e9-f2a5-4342-bfd3-54b3259eb9ae/Challenges+%26+Welcome+%281%29.png Mama B Blog - How I Started Moving Postpartum (Before My Doctor’s Clearance!) - 24-Day Early Postpartum Restore Because I know firsthand how important this process is, I created my 24-Day Early Postpartum Restore Program—a step-by-step guide designed to help you rebuild from the inside out. What’s inside? ✔️ Daily movement sessions focused on core + pelvic floor recovery ✔️ Breathwork + posture techniques to help you feel more supported ✔️ A simple, structured plan to help you regain strength safely Whether you’re a few days, weeks, or months postpartum, it’s never too late to start rebuilding your foundation. https://www.bgtv.blog/mamab/5-tips-to-boost-energy-as-a-mom-without-relying-on-coffee monthly 0.5 2025-02-28 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/0d36a3ca-2f99-4d62-8eda-9431bcd32476/2.png Mama B Blog - 5 Tips to Boost Energy as a Mom (Without Relying on Coffee!) - What you eat has a direct impact on your energy levels and recovery—especially postpartum. When I gave birth to Aluna, my first meal was sushi! Not that there’s anything wrong with that, but by the time I had Osa, I had done my research and shifted my focus to healing—and wow, what a difference it made. This time around, I’ve been even more intentional, and let me tell you—the results have been incredible. I’m only five days postpartum, and I feel great. Little to no bleeding, minimal pain… With Aluna, I was wearing postpartum pads for weeks! Want to see exactly what I’ve been eating? Check out my Instagram reel for all the details! ✨ https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/c4c6a3b3-c24b-4ef4-bb00-60589dc64724/3.png Mama B Blog - 5 Tips to Boost Energy as a Mom (Without Relying on Coffee!) - I get it—when you’re running on little sleep, the last thing you want to do is work out. But movement doesn’t have to be intense to be effective. A short walk, gentle yoga, or even a five-minute stretch can help increase circulation, boost mood, and give you that natural energy lift. Some days, my “workout” is just dancing around the living room with my kids! If you're in the early postpartum phase like me, even getting out of bed can feel like a challenge. That’s why I put together a quick YouTube short on Early Postpartum Movements You Can Do in Bed—simple, gentle exercises to help you reconnect with your body without overdoing it. Check it out here and give yourself permission to move in a way that feels good for you! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/1740746229247-H3XXVM1R0R8R8V6C8OTO/unsplash-image-feKxV48FZVM.jpg Mama B Blog - 5 Tips to Boost Energy as a Mom (Without Relying on Coffee!) - Quality sleep may feel like a distant dream (especially with a newborn!), but even small adjustments can make a big difference. Try power naps, a solid bedtime routine, or simply allowing yourself to rest when the opportunity arises. I remind myself that rest isn’t just sleep—it’s also moments of stillness, deep breathing, and giving myself permission to pause. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/862389ad-4af2-4c73-9471-7e8743587757/4.png Mama B Blog - 5 Tips to Boost Energy as a Mom (Without Relying on Coffee!) - Dehydration can be a sneaky cause of fatigue. When I feel sluggish, I check in with my water intake. Start your day with a big glass of water, add some electrolytes when needed, and keep a bottle nearby so you can sip throughout the day. Bonus tip: Infuse your water with lemon or cucumber for an extra refreshing boost! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/5de239d7-3a8e-4551-b3d6-0e40a71961d7/newsletter+-+michelle+%2813%29.png Mama B Blog - 5 Tips to Boost Energy as a Mom (Without Relying on Coffee!) - Motherhood is demanding, but finding moments for yourself is key to sustained energy. Whether it’s journaling, stepping outside for fresh air, or tuning into something uplifting, prioritizing mental and emotional well-being can make a huge difference in how you feel. One of my favorite ways to recharge is through storytelling and connection, which is why I recently launched my YouTube channel, Life with Betina Gozo Shimonek! It’s a space where I share real-life moments, fitness tips, and honest conversations about motherhood, wellness, and everything in between. Sometimes, just hearing someone else’s journey can be the boost we need to feel seen and inspired. So if you’re looking for a little extra encouragement, come hang out with me there! https://www.bgtv.blog/mamab/how-we-make-it-work-with-three-kids-and-a-newborn-remembering-us-before-the-chaos monthly 0.5 2025-02-28 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/521d5aee-faea-49b2-8dc9-0aa35ba5e3e2/BLOG+-+content+images+%289%29.jpg Mama B Blog - How We Make It Work with Three Kids and a Newborn: Remembering ‘Us’ Before the Chaos - It’s easy to get lost in the demands of parenting. But every day, we make the choice to show up for each other—not just as co-parents, but as partners. It’s in the little moments: Meal prepping together after the kids are asleep, sharing quiet conversations between chopping veggies. Tag-teaming on house clean-ups, turning chores into a mini dance party. Encouraging each other on the tough days, knowing that we’re always in this together. Navigating meltdowns and bedtime battles as a united front. Love doesn’t always look like grand gestures. Sometimes, it’s a knowing glance across a messy living room. A quick “You okay?” in the middle of the chaos. A hug that lasts just a little longer than usual. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/4fd43925-9092-48d2-8c28-c519545e6d37/BLOG+-+content+images+%288%29.png Mama B Blog - How We Make It Work with Three Kids and a Newborn: Remembering ‘Us’ Before the Chaos - This life—with all its noise, all its challenges, all its beauty—is a product of our love. It’s a love that has expanded with every child we’ve welcomed, and it continues to grow through each season of parenthood. We honor this gift God has given us by showing up, by staying connected, and by choosing love every day. We don’t always get it perfect, but we always come back to us. And for that, we are forever grateful. In our home, it’s Valentine’s Day every day. And if you’re wondering who the fourth kid is—it’s Abel. ‍ Because, let’s be real, he keeps us on our toes just as much as the little humans do! https://www.bgtv.blog/mamab/biggest-mistakes-you-make-when-returning-to-exercise-postpartum monthly 0.5 2025-02-15 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/a0f3df1a-bca3-4105-a822-f8e11dd944a9/BLOG+-+content+images+%284%29.png Mama B Blog - Biggest Mistakes You Make When Returning to Exercise Postpartum - A common misconception is that you have to completely rest for six weeks before doing any kind of movement. While you absolutely should prioritize rest, recovery, and bonding with your baby, that doesn’t mean you have to do nothing. Before your six-week check-up, you can gently start reconnecting with your body in small ways—things like breathwork, pelvic floor contractions, and core stability exercises (check-out my Postpartum and Core Breathing Workout on my Youtube!) . These aren’t intense workouts; they’re simple movements you can do while lying in bed or feeding your baby. The goal is gentle activation and awareness of the body that just did something incredible: growing and delivering your baby! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/16428918-cb18-480e-bd4b-a6d44ce89c2e/3.png Mama B Blog - Biggest Mistakes You Make When Returning to Exercise Postpartum - Once you get cleared, it’s tempting to dive straight into the workouts you were doing before pregnancy. Trust me, I’ve been there! You want to sweat, feel strong, and get back to what feels familiar. But here’s the reality: your body has changed—your core, your posture, even how you hold yourself. That’s completely normal! Instead of rushing back into high-intensity workouts, focus on rebuilding strength in a way that supports this new version of you. Postpartum brings new movement patterns—you’re rocking, feeding, carrying your baby, and spending a lot of time in a forward-leaning posture. Strength training can be a game-changer in helping you balance these changes, prevent aches and pains, and feel good in your body again. Here are Early Postpartum Movements That You Can Do Anywhere! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/2f912c4d-3f62-426e-b400-d046e8fe1f29/4.png Mama B Blog - Biggest Mistakes You Make When Returning to Exercise Postpartum - If you’re breastfeeding, this is especially important! Once you start exercising again, your body needs fuel to recover, produce milk, and keep up with the demands of postpartum life. It’s easy to get caught up in wanting to lose the baby weight, but now is not the time to focus on the scale. Instead, prioritize feeling strong, nourishing your body (and your baby), and keeping your energy levels up. You’re not just “getting your body back”—you’re getting to know it in a whole new way. And if you ask me, that’s pretty amazing. Check out exclusive postpartum recipes only on Betina Gozo TV—nourishing meals designed to support healing, energy, and milk supply. https://www.bgtv.blog/mamab/makoas-birth-story-the-home-birth-i-prayed-for monthly 0.5 2025-02-02 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/e4f1597c-aac6-4656-aeb0-88985f443f54/SaveClip.App_475260748_18482063008037301_95149070069254911_n.jpg Mama B Blog - Makoa’s Birth Story: The Home Birth I Prayed For - After experiencing a hospital birth with my first baby and a birthing center birth that didn’t quite go as planned, I finally had the home water birth I had been praying for. On New Year’s Eve, nine days earlier than expected, our sweet Makoa Felix made his grand entrance into the world—surrounded by love, a little chaos, and so much grace. This was my most empowering birth experience yet—one that felt deeply aligned with everything I had hoped for. It was a journey of surrender, trust, and realizing just how much strength we carry within us as parents. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/6218461b-19f0-4ca7-8e0c-d8855cd962d1/BLOG+-+content+images+%282%29.png Mama B Blog - Makoa’s Birth Story: The Home Birth I Prayed For - Laboring at home was everything I had envisioned—peaceful, intense, and deeply spiritual. The moment I felt the first real contractions, I knew this time would be different. There was a sense of calm but also an unshakable knowing that my body was ready. As things progressed, I leaned into the support of my family. My husband, Nic, was by my side, encouraging me through every wave of labor. My older kids, Aluna and Osa, were in and out of the space, curiously watching, playing, and even splashing water in the tub mid-contraction! It was messy, real, and absolutely perfect. In the midst of the intensity, I found peace. I trusted my body, my intuition, and God’s plan. And when the moment finally came, and I reached down to bring Makoa into my arms, I felt the deepest sense of joy and relief—a reminder of the incredible resilience we all carry within us. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/ef65adf8-d210-4b30-8972-d91854dd3c42/BLOG+-+content+images+%283%29.png Mama B Blog - Makoa’s Birth Story: The Home Birth I Prayed For - Hear the Full Story! I poured my heart into sharing this journey on the season finale of my podcast, Show Up With Betina. If you want to hear every detail—from the first contractions to the final, life-changing push—listen to the full episode here! Plus, Nic and I will be sharing a YouTube video soon about our experiences, so stay tuned for that. To all the parents out there—whether you’re expecting, in the thick of it, or just love hearing stories of resilience—this one’s for you. Birth is powerful, and so are you. https://www.bgtv.blog/mamab/newborn-must-haves-worth-the-splurge-from-a-mom-of-3 monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/bfa4bc67-0d67-457f-9644-dbd34a822dce/IN7A7397.jpg Mama B Blog - Newborn Must-Haves Worth the Splurge (From a Mom of 3!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/e5c32d4a-2dcb-4b22-9c66-15e4a2716720/MAMA+B+BLOG+IMAGES+%289%29.jpg Mama B Blog - Newborn Must-Haves Worth the Splurge (From a Mom of 3!) - Make it stand out newborn must-haves worth the splurge! https://www.bgtv.blog/mamab/debunking-pregnancy-exercise-myths monthly 0.5 2025-01-14 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/83761c15-e6dd-45ae-a5fe-8c1490102271/3.png Mama B Blog - Pregnancy Exercise Myths: What You Really Need to Know - Truth: Let’s flip this myth on its head—strength training is not only safe for most pregnancies, but it’s also super helpful. It keeps your muscles strong, supports your growing body, and helps prepare you for the incredible (and physical!) journey of childbirth and recovery. The trick? Keep it moderate, focus on form, and listen to your body. Think bodyweight squats, light dumbbell presses, or resistance band rows—gentle but effective. Always check in with your healthcare provider to make sure your routine works for you. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/2031f85a-b50d-4f8a-9cde-40578c602296/4.png Mama B Blog - Pregnancy Exercise Myths: What You Really Need to Know - Truth: Nope, nope, nope! Core exercises are your best friend during pregnancy. They help you stay stable, protect your back, and keep your posture in check while your body is doing its amazing baby-growing thing. Traditional crunches may be off-limits, but there are plenty of safe alternatives like modified planks, bird dogs, and pelvic tilts. A strong core can even help with labor and make postpartum recovery smoother. Trust me, your body will thank you! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/623dc7a1-794f-4de0-bced-9df30d88a599/5.png Mama B Blog - Pregnancy Exercise Myths: What You Really Need to Know - Truth: This is a classic case of outdated advice. There’s no magic number for heart rate during pregnancy because every mom’s body is different. Instead, focus on how you feel. Moderate cardio like walking, swimming, or using a stationary bike can be fantastic for keeping your energy up and staying healthy. Use the “talk test” to guide you—if you can hold a conversation while moving, you’re likely in a good place. And of course, always loop in your doctor, especially if your pregnancy is high-risk or you’re just starting a new fitness routine. https://www.bgtv.blog/mamab/the-power-of-fitness-community-how-accountability-and-environment-fuel-success monthly 0.5 2025-01-07 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/61de6c16-e23f-4517-9b82-17d0ef752715/_GS_6120.jpg Mama B Blog - The Power of Fitness Community: How Accountability and Environment Fuel Success - Feeling stuck in your fitness journey? Let me tell you, finding your fitness community can be the game-changer you didn’t even know you needed. In my latest episode, I’m breaking down why having a crew—your fit fam, your accountability squad, your people—is key to staying consistent, crushing your goals, and actually loving the process. We’re talking accountability buddies, good vibes only, and the kind of energy that gets you hyped to hit the gym—or roll out that living room mat. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/ed998cc1-464b-497e-8722-20dc7cb78844/4.png Mama B Blog - The Power of Fitness Community: How Accountability and Environment Fuel Success - Start Close to Home Check out local gyms, classes, or meet-up groups. You might just find your people right in your own neighborhood. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/b734ac0b-7f64-48af-88d3-144db7f9be67/NL+FEATURE.png Mama B Blog - The Power of Fitness Community: How Accountability and Environment Fuel Success - Go Online If in-person isn’t your vibe, join a virtual community. BGTV gives you access to over 150 workouts, meditations, and coaching—all while connecting you with people who are on the same journey. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/a13083ea-4574-4f10-b0d0-903f9f276a70/5.png Mama B Blog - The Power of Fitness Community: How Accountability and Environment Fuel Success - Get Involved Don’t be shy! Share your wins, ask for advice, and celebrate others. The more you engage, the stronger those connections get. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/a90a5e9c-cd2f-4ed2-9737-bfd4f59dc6ba/NL+FEATURE+%281%29.png Mama B Blog - The Power of Fitness Community: How Accountability and Environment Fuel Success - Keep It Fun Try new things, join challenges, and keep the energy high. Your workouts should be something you look forward to! https://www.bgtv.blog/mamab/my-secrets-to-feeling-good-through-3-pregnancies monthly 0.5 2025-01-03 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/8c493b39-3c07-4c97-9e03-1ee7d734f2d4/2.png Mama B Blog - My Secrets To Feeling Good Through Three Pregnancies - Pregnancy is a beautiful, transformative journey, but it can also be physically and emotionally demanding. As a mom of two toddlers with baby #3 on the way, I’ve definitely had my share of tough days. But over these three pregnancies, I’ve also learned so much about what my body needs to feel strong, healthy, and ready to tackle whatever motherhood throws my way. It’s not about perfection or doing everything “right”—it’s about finding what works for you and embracing the process. I want to share what’s helped me feel good, stay active, and truly enjoy this incredible season of life. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/58894b02-b554-422d-8baf-fa3545e94437/1.png Mama B Blog - My Secrets To Feeling Good Through Three Pregnancies - A Gentle Reminder for Every Mom-to-Be Focus on working out for your health, not for “getting your body back.” Your future self—and your little ones—will thank you. By prioritizing strength, mobility, and cardio, you’re not just investing in your pregnancy but in your long-term health and well-being. If you’re ready to feel stronger and more confident during pregnancy, join my workout programs on BGTV App. Whether you’re pregnant, postpartum, or simply planning for the future, I’ve got you covered. Here’s to feeling good, staying strong, and living your best life during pregnancy and beyond! With so much love, Betina https://www.bgtv.blog/mamab/how-to-use-mantras-to-stay-grounded-and-motivated-in-2025 monthly 0.5 2025-01-03 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/98498bb7-33e2-48e2-8cff-0cca2439b5ad/1U7A9436.jpg Mama B Blog - How To Use Mantras To Stay Grounded and Motivated in 2025 - 2025 is just around the corner, and it’s the perfect time to reset, refocus, and reignite your inner drive. One of the most powerful tools to help you stay grounded and motivated is the use of mantras. In this post, we’ll explore how to harness mantras to fuel your growth, clarify your intentions, and set the tone for an unstoppable year. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/b532b2d2-c104-4ca2-a82a-1ec42f4a5eb6/3O9A0485.jpg Mama B Blog - How To Use Mantras To Stay Grounded and Motivated in 2025 - Let’s shift your mindset, ignite your motivation, and create real, lasting change—because growth starts with intention. Are you ready to own your 2025 mantra? Share it in the comments below and let’s inspire each other! Start your journey to a more intentional and grounded 2025 with a free trial of BGTV. Access 150+ workouts, meditations, and direct coaching to support your growth in every aspect of life. https://www.bgtv.blog/mamab/tips-to-start-your-fitness-journey-and-feel-empowered-every-step-of-the-way monthly 0.5 2025-01-03 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/4b35a8aa-9760-4728-90f3-ce8e4994a4e7/WhatsApp+Image+2024-12-18+at+04.02.26_0a0b9a49.jpg Mama B Blog - Tips to Start Your Fitness Journey and Feel Empowered Every Step of the Way - Hey there, friend! If you’ve been waiting for the “perfect” time to start your fitness journey, let me remind you: the perfect time is now. Don’t overthink it! Starting where you are—with what you have—is more than enough. As someone who’s led workouts around the globe, written guides on strength training, and navigated life as a mom of two toddlers (yep, turning three this January!), I know it’s possible to carve out time for fitness—even in the chaos. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/4a228bee-cfb8-46e3-a871-6e63bab5ccc5/6-month+promo+%281%29.png Mama B Blog - Tips to Start Your Fitness Journey and Feel Empowered Every Step of the Way - You’ve Got This! Starting your fitness journey doesn’t have to be overwhelming. It’s about taking that first step, finding joy in movement, and showing up for yourself one day at a time. Remember, it’s not just about what you do in the gym (or living room)—it’s about building a lifestyle that helps you feel your best. So, let’s do this together! Lace up your shoes, grab a water bottle, and take that first step toward becoming the strongest, happiest version of yourself. You’ve already got everything you need to succeed. Let’s show up and shine! https://www.bgtv.blog/mamab/the-art-of-rest-and-recovery-your-secret-weapon-for-fitness-success monthly 0.5 2024-12-10 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/2b2dbe69-2c9f-4ecd-8225-35a568bee9d4/240308_089.jpg Mama B Blog - The Art of Rest and Recovery – Your Secret Weapon for Fitness Success - When it comes to fitness, most of us focus on intense workouts, strict routines, and pushing ourselves to new limits. But there’s an essential piece of the puzzle we often neglect: rest and recovery. Whether you’re training for a marathon or simply trying to stay consistent with your workouts, recovery is the foundation that helps you perform at your best. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/8793726e-e698-4aee-80d6-9df17dab86b4/istockphoto-1397894914-612x612.jpg Mama B Blog - The Art of Rest and Recovery – Your Secret Weapon for Fitness Success - Cool Environment Keep your bedroom between 60-67°F to help your body stay in its natural sleep cycle. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/a80ede8f-8e89-480e-9941-a23dd792285f/pexels-feelartfeelant-1028741.jpg Mama B Blog - The Art of Rest and Recovery – Your Secret Weapon for Fitness Success - Consistent Bedtime Go to bed and wake up at the same time every day, even on weekends. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/761b4d63-eebb-4c9f-a74b-b7e738c1a275/pexels-laurachouette-20849469.jpg Mama B Blog - The Art of Rest and Recovery – Your Secret Weapon for Fitness Success - Hydration Management Avoid drinking large amounts of water or caffeine close to bedtime to minimize sleep disruptions. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/8d7ecff9-7e5a-4dcb-91c8-ae530728bbd4/DSC01578.jpg Mama B Blog - The Art of Rest and Recovery – Your Secret Weapon for Fitness Success - It’s easy to ignore the signs of overtraining, but your body is always giving you clues. Watch out for these red flags: Persistent fatigue Prolonged muscle soreness Decreased performance or motivation Disrupted sleep patterns If these symptoms sound familiar, it’s time to hit pause and prioritize rest. https://www.bgtv.blog/mamab/5-ways-to-get-outside-when-it-isnt-summer-weather monthly 0.5 2024-12-06 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/8a0fed9b-62e1-48bd-9dae-f35e158b8ced/1U7A9979.jpg Mama B Blog - 5 Ways to Get Outside When It Isn’t Summer Weather - At 8 months pregnant with two toddlers, I’ll admit—getting outside often feels like a monumental effort. Some days, I just want to stay bundled up with a warm drink while the kids play indoors. But here’s the thing: whenever I make the effort to get all of us outside, it’s always worth it. The fresh air helps me reset, calms the kids, and gives all of us a much-needed mood boost. Pregnancy, combined with the beautiful chaos of little ones, has taught me to savor the small moments. Being outdoors, even on chilly or gray days, feels like a gift—for my body, my mind, and my growing family. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/96241431-20a8-4aa7-94a0-c9adb2070f2f/Instagram+Post+%284%29.png Mama B Blog - 5 Ways to Get Outside When It Isn’t Summer Weather - There’s something about stepping outside and breathing in crisp, fresh air that feels like a reset for the soul. The secret? Dressing right for the weather! I always start with a comfy base layer, add a cozy sweater or fleece, and finish with a waterproof jacket if it’s damp. Throw on a warm hat and gloves, and you’re ready to go. Whether it’s a short stroll around your block or a hike on a nearby trail, walking outside clears your mind and gives your body the movement it craves. And trust me, the hardest part is putting on your shoes—the rest is easy! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/d9cb032b-581f-466d-b94a-349bbee2d836/10.png Mama B Blog - 5 Ways to Get Outside When It Isn’t Summer Weather - Who says outdoor fun is just for summer? Set up an outdoor space with blankets, pillows, and a fire pit or patio heater. Invite a few friends or family members for hot cocoa, s’mores, or even a hearty chili night. There’s something so magical about bundling up, feeling the warmth of a fire, and sharing good conversation under the stars. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/0416151c-8f25-4321-a541-51433ece735c/12.png Mama B Blog - 5 Ways to Get Outside When It Isn’t Summer Weather - Have you ever tried birdwatching, geocaching, or even cold-weather photography? Cooler months are perfect for picking up an outdoor hobby that keeps you curious and moving. I’ve found so much joy in discovering little things I wouldn’t normally notice, like the patterns of frost or the way winter light transforms a landscape. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/4a7002c2-c977-4444-9be7-a383f845698d/11.png Mama B Blog - 5 Ways to Get Outside When It Isn’t Summer Weather - When the weather gets cooler, I love activities that keep me warm while moving. Think ice skating, winter hiking, or even an outdoor yoga session. If snow’s on the ground, sledding or snowshoeing can be such a fun way to get your heart rate up. Even just a playful run around the yard with the kids or pets counts—movement is movement! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/919cbdbe-1215-432e-8a43-863dea43f584/13.png Mama B Blog - 5 Ways to Get Outside When It Isn’t Summer Weather - Sometimes it’s not about activity but stillness. Wrap yourself in a blanket, bring a warm drink, and just sit outside for a few minutes. Listen to the wind in the trees, watch the clouds roll by, or close your eyes and breathe deeply. These quiet moments can be grounding and surprisingly refreshing. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/da45874e-169e-4796-a8b6-b9c98058e869/PODCAST+SHORTS+%281%29.jpg Mama B Blog - 5 Ways to Get Outside When It Isn’t Summer Weather - Join BGTV today and take your fitness to the next level! We’re thrilled to launch our new 12-Week Grow Your Glutes Program—a comprehensive, foundational program designed to build strength and tone your glutes. This program includes 3-4 workouts each week, lasting around 45-60 minutes. With a full gym setup required (bench, squat rack, barbell, mini band, and cable machine or superbands), it’s perfect for both beginners and seasoned lifters looking to achieve real results. Plus, our 14-Day Holiday Challenge starts on December 8! Stay active, feel great, and tackle the holiday season with confidence. Join now for 15 days free and get access to this amazing program and more. Let’s grow together! https://www.bgtv.blog/mamab/finding-your-fitness-identity-after-becoming-a-parent monthly 0.5 2024-11-26 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/542447d3-6f11-4e4d-9e6b-533d29433d70/1U7A0200.jpg Mama B Blog - Finding Your Fitness Identity After Becoming a Parent - Becoming a parent is one of the most transformative experiences of life, bringing immense joy, profound responsibility, and—let’s be real—a complete shake-up to the routines we used to take for granted. One area that often feels the strain is fitness. Whether you're a mom recovering postpartum or a dad navigating sleepless nights, finding your fitness identity in this new chapter can feel like an uphill battle. But it’s possible—and rewarding—for both parents. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/27355770-b7c6-423b-a52d-bd74e307aa90/untitled-46.jpg Mama B Blog - Finding Your Fitness Identity After Becoming a Parent - For Moms: Rebuilding Strength and Confidence Postpartum recovery takes time, patience, and care. Your body has gone through incredible changes, and jumping back into intense workouts might not be the best path. Instead, focus on: Core and Pelvic Floor Recovery: Gentle exercises like breathing work, pelvic tilts, and light yoga can help rebuild strength where you need it most. Progressive Strength Training: Once cleared by a healthcare provider, strength training with light weights can gradually restore muscle tone and energy. Listen to Your Body: Hormonal changes, sleep deprivation, and breastfeeding can affect recovery. Honor your body’s signals and rest when needed. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/8f8ff857-dca8-4632-a6e6-0b82b77f7fe4/SaveClip.App_439605874_1420791282161972_4443053899721156622_n.jpg Mama B Blog - Finding Your Fitness Identity After Becoming a Parent - For Dads: Staying Active Amid New Challenges Dads may not have a physical recovery process, but the adjustment to a new lifestyle can be just as impactful. Some dads gain weight during this period (often called "sympathy weight") or lose their pre-parenthood workout habits. To stay active: Maximize Time Efficiency: Quick, high-intensity workouts or bodyweight exercises can fit into a 20-minute window while the baby naps. Get Outside: Walking or running with a stroller is an excellent way to stay active and bond with your baby. Partner Workouts: Work out with your partner to encourage and support each other. A shared goal can strengthen your relationship too. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/4e325c70-8fab-4943-880f-35371e9dafd7/SaveClip.App_468033924_18469454800037301_2460558833532390970_n.jpg Mama B Blog - Finding Your Fitness Identity After Becoming a Parent - Parenthood is a season of growth, and that includes finding a new balance with fitness. It’s not about bouncing back; it’s about moving forward in a way that honors your body, your family, and the unique challenges this stage brings. Both moms and dads can—and should—embrace fitness not only for their physical health but also for the emotional and mental benefits it brings. Together, you can show your kids that staying active is a lifelong priority and that self-care makes you a stronger, happier parent. So, whether it’s a 5-minute stretch, a walk around the block, or a full workout while the baby naps, take a step toward reclaiming your fitness identity. Your future self—and your family—will thank you. https://www.bgtv.blog/mamab/5-ways-to-get-a-workout-in-with-only-one-dumbbell monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/e295606e-0555-4e3a-ad22-93bc4284de8a/DSC01102.jpg Mama B Blog - 5 Ways to Get a Workout in with Only One Dumbbell - Play with Tempo and Reps Don’t have a full set of dumbbells lying around? No problem! One of my favorite tricks when I only have a single dumbbell is to change up the tempo. Slowing down your movements—especially during the eccentric phase (the part where you lower the weight)—can help build muscle faster and stronger. Try this with squats, presses, or rows. And if you’re feeling extra spicy, add in some isometric holds, like holding the bottom of a squat for a few extra seconds. It burns, but it’s oh-so-worth it! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/f02f3621-bebe-4063-8b99-e49ea169f477/three+moves+one+dumbbell Mama B Blog - 5 Ways to Get a Workout in with Only One Dumbbell - This workout features three effective moves you can do with just one dumbbell. Start with the Stationary Lateral Lunge with Hand-to-Hand Pass: step to the side into a lunge, pass the dumbbell to your other hand, and return to standing. This exercise works your legs and core. Next, perform the Stationary Split Squat with Overhead Press: in a split stance, lower into a squat with the dumbbell at your shoulder, then stand up and press it overhead. This move is great for targeting your legs, glutes, and shoulders. Finally, try the Walking Staggered Hinge: in a staggered stance, hinge forward with the dumbbell, then return to standing and step forward to repeat on the other side. This exercise effectively targets your hamstrings, glutes, and core. Together, these three moves create a quick and effective full-body workout using just one dumbbell! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/c571e584-b20a-4c96-96ba-024cae80a1d5/3+combo+moves+for+a+total+body+workout Mama B Blog - 5 Ways to Get a Workout in with Only One Dumbbell - This total body workout features three combo moves that are safe for pregnancy. Start with the Lateral Lunge to Clean, doing 10-12 reps on each side. Step to the side into a lunge, then clean the dumbbell to your shoulder as you stand up to engage your legs and core. Next, try the Unilateral Split Squat to Overhead Press for 10-12 reps on each side. In a split stance, lower into a squat with the dumbbell at your shoulder, then press it overhead as you rise. This move targets your legs, glutes, and shoulders. Finally, finish with the Single Leg Hinge to Bent Row, completing 10-12 reps on each side. Stand with one leg back, hinge forward, and row the dumbbell to your waist as you stand up. These three moves create a safe and effective total body workout for pregnant moms! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/937f3db9-f43a-4cd5-bdce-64b3bc6fcdd9/pregnancy+safe+total+body+strength+workout Mama B Blog - 5 Ways to Get a Workout in with Only One Dumbbell - This Pregnancy Safe Total Body Strength Workout is designed for expecting moms who want to stay active and strong. It features three moves in a 3-round superset, focusing on strength and stability. Start with Supported Bent Over Rows, doing 12-15 reps on each side. Lean forward with one hand on a bench or chair for support, and pull the dumbbell up toward your waist to work your back and arms while keeping your core stable. Next, try the Single Arm Rack March, performing 15-20 reps on each side. Hold a dumbbell at your shoulder while marching in place, engaging your core and improving balance. Finish with Goblet Sumo Squats, doing 12-15 reps. Hold the dumbbell close to your chest, take a wide stance, and squat down low to strengthen your legs and glutes. Repeat these exercises for 3 rounds to get a full-body workout that’s both effective and safe for pregnancy! https://www.bgtv.blog/mamab/simple-self-care-routines-for-busy-mommas-like-you monthly 0.5 2024-09-17 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/3d4608fb-7d4b-49c4-ae28-8851d92b9b87/Betina Mama B Blog - Simple Self-Care Routines for Busy Mommas — Like YOU! - Hey, Momma! I know life is full-on busy—between the kids, work, and everything else, it can feel impossible to squeeze in a moment for yourself. But let’s be real for a second: self-care is a must! It’s not just a luxury, it’s essential for showing up as the best version of YOU for your family, your job, and everyone else who needs you. But listen, self-care doesn’t have to mean spa days or hour-long facials (though, those are always a treat, right?!). Sometimes, it’s the little things that make the biggest difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/8ed2bfae-3ff4-440a-bf04-37b199125eb6/Show+Up+With+Betina+Podcast+Cover.jpg Mama B Blog - Simple Self-Care Routines for Busy Mommas — Like YOU! - Show Up with Coach Betina Want more tips and inspiration on how to stay balanced and find time for YOU? Tune into my Show Up With Betina podcast where I chat about self-care, life as a momma, and so much more! You’ve got this, and you deserve that time for yourself—no matter how small. https://www.bgtv.blog/mamab/scrunchy-mom-snacks-keeping-it-real-and-healthy monthly 0.5 2024-09-02 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/fd0a5aab-6349-41a6-879c-8a8ab9337099/Shimonek24-39+%282%29.jpg Mama B Blog - Scrunchy Mom Snacks: Keeping It Real and Healthy! - Isn't it wild how many snacks advertised for toddlers are packed with added sugars and all sorts of ingredients you can't even pronounce? As a mom, I’m always on a mission to keep things as natural as possible when it comes to feeding my kids, but let's be real—it's not always easy! Sure, fruit is a go-to, but we all know that variety is key. Our little ones need a good mix of protein and calcium too, especially from sources like dairy, to keep them growing strong and healthy. So, let's talk about some of my favorite pre-packaged snacks that keep things simple, without all the unnecessary extras. If you’re like me, you’ll love these snack options that are either low in sugar or completely sugar-free. Perfect for busy moms on the go! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/88176220-b9ef-449c-a8f5-6e6a4806580e/That%27s+It+Mini+Fruit+Bars Mama B Blog - Scrunchy Mom Snacks: Keeping It Real and Healthy! - That’s It Mini Fruit Bars What you see is what you get! It's completely free of the top 12 allergens, has no preservatives, and zero added sugars. Plus, it’s high in fiber, which is a big win for the kiddos. It’s a fantastic, guilt-free replacement for those sugar-loaded fruit bars that are all too common. Simple, wholesome, and totally kid-approved! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/43ea5648-991d-4f03-a12e-03206735a5d0/Calbee+Harvest+Snaps Mama B Blog - Scrunchy Mom Snacks: Keeping It Real and Healthy! - Calbee Harvest Snaps These are a household favorite—my kiddos love them, and I’m obsessed too! They’re not just a great source of fiber, but they also pack a punch with 5 grams of protein per serving. Perfect for road trips or tossing into snack packs on the go, this big bag is a must-have for any busy family! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/53eac794-1fde-4a0c-a9ae-8d8526c8a011/Organic+Valley+Stringles Mama B Blog - Scrunchy Mom Snacks: Keeping It Real and Healthy! - Organic Valley Stringles Here’s another snack that's a winner in our house—a fantastic source of protein with 7 grams per serving! Plus, it’s loaded with calcium, which is exactly what the kiddos need to support their growing bones. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/d87d21c0-80c4-47fb-ad1d-00ed202a74ac/Mush+Overnight+Oats Mama B Blog - Scrunchy Mom Snacks: Keeping It Real and Healthy! - Mush Oatmeal It’s so tasty, with no added sugar, and packs an impressive 5-6 grams of protein per serving. We absolutely love it! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/3fa401d0-c826-4770-9539-eba8e74d2023/Once+Upon+A+Farm Mama B Blog - Scrunchy Mom Snacks: Keeping It Real and Healthy! - Once Upon A Farm I love this brand so much! I am so excited when Costco starts carrying these. A great way for them to sneak in a little veggie, a littl[e bit of fruit. No added sugar and the kids love them! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/d8abd346-052e-4fae-90f1-1932f90b23ef/Nature%E2%80%99s+Turn+Freeze+Dried+Fruit+Crisps Mama B Blog - Scrunchy Mom Snacks: Keeping It Real and Healthy! - Nature’s Turn Freeze Dried Fruit Crisps no added sugar and so easy on the go! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/e60928b7-2bbb-4fa6-8a36-ae5a392fe777/Chobani+Less+Sugar+Greek+Yogurt Mama B Blog - Scrunchy Mom Snacks: Keeping It Real and Healthy! - Chobani Less Sugar Greek Yogurt This is a good quick option, but there is some added sugar, but not as much as the regular chobani packages. I usually opt for the regular greek yogurt in a big tub and just scoop some into a bowl with some local honey and fruit! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/b906316b-7b7a-419f-8ed3-0622722efa61/Feeding+Little+Lunches Mama B Blog - Scrunchy Mom Snacks: Keeping It Real and Healthy! - Speaking of snacks, my friends over at Feeding Littles have just released an incredible new book, “Feeding Littles Lunches!” They were kind enough to send me an early copy, and let me tell you, it’s packed with no-stress ideas that are perfect for even the pickiest eaters. I know firsthand how challenging it can be to find snacks that your kids love and that are actually good for them. But with a little creativity and the right options, you can keep them healthy, full, and happy. https://www.bgtv.blog/mamab/my-parenting-philosophy-defining-crunchy-vs-silky monthly 0.5 2024-08-14 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/d8213d34-95fc-405f-a543-755e8fa763d4/MAMA+B+BLOG+IMAGES+%2811%29.jpg Mama B Blog - My Parenting Philosophy: Defining “crunchy” vs “silky” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/c4d526ab-fcbc-4088-8ec4-607b791754bb/MAMA+B+BLOG+IMAGES+%2812%29.jpg Mama B Blog - My Parenting Philosophy: Defining “crunchy” vs “silky” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/fefee782-172d-42a9-ab08-36e8a103e610/Shimonek24-36.jpg Mama B Blog - My Parenting Philosophy: Defining “crunchy” vs “silky” - I like to say I am a “semi-crunchy” or A.K.A “scrunchy” mom. I see the value in medicine when needed but avoid it whenever possible. For example, I chose Genexa for acetaminophen because it contains fewer additives. I cloth diapered for 3 years, but traveled with disposables (tree-free diapers!). I almost always opt for no-sugar, organic, and home made food, but I also will allow Aluna to have ice cream and a boba tea here and there! I feel like semi-crunchy is all about balance, but also balancing knowledge and what is important to you. https://www.bgtv.blog/mamab/my-favorite-pieces-for-pregnancy monthly 0.5 2024-08-06 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/024fb41b-6c93-4f9c-a9f6-239d67a78f2d/6.png Mama B Blog - My Favorite Pieces For Pregnancy - Nike Swoosh Pumping Bra & Nike One Legging The Nike (M) Swoosh Bra and Nike (M) One Leggings have been absolute game-changers during my pregnancy. The Swoosh Bra is perfect for both wearable breast pumps and nursing, with an easy-access outer layer and soft mesh inner layer. The One Leggings are great for workouts and lounging, thanks to their stretchy, peachy-soft fabric that dries quickly. These pieces have been my go-to for comfort and convenience. Highly recommend! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/634a080d-1a5c-41de-a1d1-4d55ebcc984e/4.png Mama B Blog - My Favorite Pieces For Pregnancy - Nike Zenvy Bike Short & Nike Zenvy Strappy Bra The Nike Zenvy Strappy Sports Bra and Zenvy Biker Shorts are perfect for pregnancy workouts and everyday wear. The bra's Dri-FIT technology keeps me dry and comfortable, while the V-neck design is stylish. The biker shorts are lightweight, super soft, and squat-proof. They adapt to my changing body, providing the extra space I need. Highly recommended! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/f513ae7c-7c81-4aac-babb-c3472d6023ac/5.png Mama B Blog - My Favorite Pieces For Pregnancy - Nike Alate Nursing Bra The Alate (M) sports bra has been a lifesaver for me! It has discreet layers and one-handed clips that make feeding or pumping easy.This bra lets me stay active without compromising comfort or convenience. Highly recommended for all active moms! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/7f08ce5a-2d30-48a6-80a7-d9e822699355/3.png Mama B Blog - My Favorite Pieces For Pregnancy - The Cloud Crop Tee & The Cloud Short I absolutely love all of the Cloud Collection pieces, but these two are my absolute favorites: The Cloud Crop Tee & The Cloud Short. These pieces have been my go-to for comfort and style during my pregnancy. Whether I’m at home or out and about, they keep me feeling great. Highly recommend! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/b5a49f7d-5a3f-43d8-8593-98c86929f076/Pregnancy+Fits%21.png Mama B Blog - My Favorite Pieces For Pregnancy - Bumpsuit Cindy I absolutely love this bumpsuit! It's versatile enough to dress up or down, and I wear it all the time. The fabric is so soft and comfortable, making it perfect for any occasion. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/500d3f48-772a-4979-9996-f0ba54613f89/8.png Mama B Blog - My Favorite Pieces For Pregnancy - Mason Grey Robe This Mason Grey Robe is so amazing that I bought a second one! It's incredibly cozy and perfect for those early mornings and late nights. Plus, I loooove that they offer matching patterns for kids too! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/f95659ba-f8a2-4aba-a605-6b7aeb4ed104/7.png Mama B Blog - My Favorite Pieces For Pregnancy - Hatch Feeding Jumpsuit I love this feeding jumpsuit my husband got me when i was pregnant - sooo cozy but easy to throw on if I want to run errands. My only complaint is it’s a whole thing when i have to go to the bathroom lol https://www.bgtv.blog/mamab/fun-activities-to-stay-active-with-toddlers-to-benefit-both-of-you monthly 0.5 2024-07-30 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/a80383d2-90c3-4621-b280-689dae71e9f6/Shimonek24-42.jpg Mama B Blog - Fun Activities to Stay Active with Toddlers (to Benefit Both of You!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/6b176c4a-08a7-4c77-8e41-76cb6ca43139/Shimonek24-64.jpg Mama B Blog - Fun Activities to Stay Active with Toddlers (to Benefit Both of You!) - As a mom who is passionate about staying healthy and setting a good example for my kids, I’ve found that integrating fitness into our routine benefits us all. That’s why I’m excited to introduce you to my own fitness app – BGTV! It’s a fantastic resource for moms who want to stay fit while managing a busy life with toddlers. The app offers a variety of workouts that are easy to follow and can be done at home, making it perfect for fitting exercise into your day. If you have any favorite activities or fitness tips, share them with me—I’d love to hear how you’re staying active and healthy with your little ones! https://www.bgtv.blog/mamab/embracing-motherhood-after-35-my-journey-and-tips-for-fellow-moms monthly 0.5 2024-07-30 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/87c90f41-dc45-46fe-950d-767c7a17fe8a/20240307102203__GS_4863-01.jpeg Mama B Blog - Embracing Motherhood After 35: My Journey and Tips for Fellow Moms - To be honest, I wasn’t even sure I wanted to be a mom in my 20s! It wasn’t until I really took care of myself, gained a clearer vision of what I wanted in life, and then met my husband that I knew I wanted to be a mom. That was when I was 34! I read an amazing article from Parents magazine a while back about the benefits of having kids over the age of 35, and I shared it with all my fellow moms around my age. It was so uplifting! Here are some of my thoughts about being an “over 35 toddler mom” that I hope will inspire and alleviate the fears of anyone in their 30s who doesn’t have kids yet. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/676fdbde-046d-4bb5-b879-ca944f91fc2d/3O9A1158.jpg Mama B Blog - Embracing Motherhood After 35: My Journey and Tips for Fellow Moms - Age is Just a Mindset “Being old” is a mindset. What you speak into the world often becomes your reality. I never say I am an “older mom.” I am more in shape physically and mentally than I was in my 20s, and I intend to keep it that way! So make it a point to prioritize your health and fitness, not only for yourself, but for your future family. Ready to revitalize your life and stay young at heart? Dive into my tips for feeling biologically youthful—hint: it’s more than just exercise! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/91adb0b1-d503-4c59-ac72-e3641c8060b0/BETINA+GOZO8893.jpg Mama B Blog - Embracing Motherhood After 35: My Journey and Tips for Fellow Moms - 2. Advances in Modern Medicine There are so many advances in modern medicine that help women over 35 have healthy pregnancies and deliveries. Make sure to find a healthcare provider who supports you and makes you feel good, no matter what age you are! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/7a457f94-9f82-4cd0-89f9-9d043cfa40f9/240307_316.jpg Mama B Blog - Embracing Motherhood After 35: My Journey and Tips for Fellow Moms - 3. Confidence and Career Stability I have a better sense of self than I did in my early twenties, and I had a well-established career before I had kids. Because of that confidence, I didn’t let pregnancy and motherhood get in the way of that. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/f95707ca-c3d4-4754-8ccd-0e6712f887f8/untitled-28.jpg Mama B Blog - Embracing Motherhood After 35: My Journey and Tips for Fellow Moms - 4. Wisdom and Patience My life experience has given me a different level of wisdom and patience that I didn’t have in my 20s. This has helped in so many situations dealing with toddlers because it can definitely be intense at times. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/06b97d7f-c886-4717-a0b6-5e20b947e3f6/240308_302.jpg Mama B Blog - Embracing Motherhood After 35: My Journey and Tips for Fellow Moms - 5. Being a Role Model I love to share how old I am to be a role model for other women out there! Just a reminder that it’s never too late to start or expand a family. Want to connect with a supportive network of moms? Join the BGTV App today and be part of an active community sharing workouts, tips, and encouragement! https://www.bgtv.blog/mamab/the-power-of-consistency-building-habits-that-stick monthly 0.5 2024-07-16 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/f2b1afe3-90e1-4204-90bb-eab160b34311/_4lwHP6M.jpeg Mama B Blog - The Power of Consistency: Building Habits That Stick - But first of all, why do you think Consistent Habits matter? When you build consistent habits, you create a foundation for sustainable progress. It’s not about drastic changes but about small, manageable steps that add up over time. This approach helps you avoid burnout and makes it easier to maintain your progress. Trying to overhaul your lifestyle overnight can be incredibly stressful. I’ve seen it time and time again. Someone gets excited by starting their journey and does too much too fast. Then life happens and they completely fall off and don’t know how to get back on track since they didn’t build a consistent habit slowly. By focusing on one small change at a time, you reduce the pressure on yourself and make the process more enjoyable and less overwhelming. Habits are the building blocks of long-term success. When healthy behaviors become automatic, you’re more likely to stick with them, leading to lasting change and a healthier, happier you. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/d44028ae-00bc-47b0-b3a6-399006b55d03/MAMA+B+BLOG+IMAGES+%285%29.png Mama B Blog - The Power of Consistency: Building Habits That Stick - I know how challenging it can be to build consistent habits, especially when life gets busy. That's why I've created the Simple Strength Series just for you. This series features 10 workouts, each under 15 minutes, designed to fit seamlessly into even the busiest schedules. These quick, effective workouts are perfect for helping you establish a fitness habit that lasts. By integrating these short sessions into your daily routine, you'll find it easier to stay consistent and motivated. https://www.bgtv.blog/mamab/my-tips-for-a-great-nights-sleep monthly 0.5 2024-07-09 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/4ca57cb2-3bf6-4e89-b9dd-a2652f2384d4/Shimonek24-39+%281%29.jpg Mama B Blog - My Tips For A Great Night’s Sleep - I really protect my sleep, and even with two toddlers at home, I still get a solid 7-9 hours each night. The demands of parenting can make it feel like quality sleep is out of reach. However, with some careful planning and deliberate strategies, it is entirely possible. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/34d81fbb-4ba9-4227-b96c-0c50c4ad91a8/istockphoto-1284856826-612x612.jpg Mama B Blog - My Tips For A Great Night’s Sleep - By using these tips, you can greatly improve your sleep quality. Remember, it's not just about how long you sleep, but how well you sleep. With a few simple changes, you can enjoy restful and refreshing sleep every night, even with a busy household. Sweet dreams! https://www.bgtv.blog/mamab/my-tips-on-staying-young-at-heart-and-biologically monthly 0.5 2024-07-03 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/862cb6f5-6daf-4060-99bd-8907c59f1cb4/3O9A1158.jpg Mama B Blog - My Tips on Staying Young at Heart & Biologically (and hint, it's not just more workouts) - For over a decade, I’ve made exercise a top priority in my life. But it wasn’t always this way. In my early 20s, I was living the rock 'n' roll lifestyle, playing in a band and making some pretty unhealthy choices. Late nights, junk food, and little to no exercise were the norms for me. I wasn’t focused on my health, and it showed. It wasn’t until I turned 25 that I had a wake-up call. I realized that if I wanted to live a long, healthy life and feel my best, I needed to make some significant changes. I started by incorporating regular exercise into my routine. What started as casual workouts soon became a structured fitness routine. Now, my routine includes strength training 4-5 times a week, combined with cardio and conditioning exercises. This balanced approach keeps me physically fit and energetic. But I’ve learned that staying young at heart and biologically isn’t just about hitting the gym. It involves a holistic approach to health that includes movement throughout the day, mental well-being, and social connections. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/f3920319-f914-4fa6-b49d-c90ff7d27c66/11.png Mama B Blog - My Tips on Staying Young at Heart & Biologically (and hint, it's not just more workouts) - 1. Move More Moving more isn’t just about structured exercise. It’s about finding ways to stay active throughout the day: Take the Stairs: Whenever possible, choose stairs over elevators. Gardening: It’s a great way to stay active and connect with nature. (watch my post about my Lola from the Philippines talking about her longevity plan) Walking Meetings: Instead of sitting in a conference room, suggest a walking meeting. Have Fun!: Have dance parties with your kids, opt for active dates and get togethers with friends. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/0a5e57a9-269d-49f5-bd12-6fe0f1d54e3c/9.png Mama B Blog - My Tips on Staying Young at Heart & Biologically (and hint, it's not just more workouts) - 2. Meditation and Mindfulness I’ve been incorporating meditation into my life for over 10 years, but I wasn’t always this way. Before meditating, I was very reactive and stressed out. Starting with the Headspace app, I’ve tried various apps and now sometimes just set a timer. Here’s why you should try it: Reduces Stress: Helps manage stress and anxiety. Improves Focus: Enhances concentration and clarity. Emotional Health: Promotes a positive outlook and emotional balance. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/90970049-20c7-4da0-9aa4-a88dfdd7ef81/10.png Mama B Blog - My Tips on Staying Young at Heart & Biologically (and hint, it's not just more workouts) - 3. Journal Getting to know yourself through journaling is incredibly beneficial. It helps manage thoughts, feelings, and stress. Here’s why it’s worth your time: Self-Reflection: Gain insights into your thoughts and behaviors. Stress Management: Writing down your feelings can help process and reduce stress. Personal Growth: Track your progress and growth over time. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/6ea84824-ed40-4666-bdbe-d07024482e32/14.png Mama B Blog - My Tips on Staying Young at Heart & Biologically (and hint, it's not just more workouts) - 4. Eat Mindfully Eating mindfully is about making conscious choices to fuel your body properly. Here’s what I focus on: Avoid Processed Foods: Many products have unnecessary ingredients. Stick to whole foods as much as possible. Fuel Your Body: Choose foods that nourish and energize you. Enjoy Treats: I don’t stay away from sweets because they’re good for the soul. Moderation is key. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/940fba86-8239-4773-a46a-bac524167c07/12.png Mama B Blog - My Tips on Staying Young at Heart & Biologically (and hint, it's not just more workouts) - 5. Have Community Having a strong community of friends and family is crucial for longevity and well-being. Here’s why: Support System: Provides emotional support and reduces feelings of loneliness. Shared Joy: Celebrating successes and sharing joys with others enhances happiness. Health Benefits: Strong social connections are linked to longer life and better health. https://www.bgtv.blog/mamab/7-tips-on-adding-proteins-to-your-diet-to-fuel-good monthly 0.5 2024-06-25 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/2fd76000-3b80-43da-812c-12535eddc32f/breastfeeding+mom Mama B Blog - 7 Tips on Adding Proteins to Your Diet To Fuel Good - As a breastfeeding mama, I was ALWAYS hungry and thirsty! And I felt like I never could eat enough. But even just being postpartum, I was constantly up and down, trying to keep my baby moving and happy. That’s when I realized that I needed a structured approach to reclaim my health, and when I remembered tracking and prioritizing protein has made a huge difference in the past, so why not now, while I was breastfeeding and trying to make sure I was eating enough! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/c76deb84-1be7-4e7f-9828-d667ec9a829a/file+%282%29.png Mama B Blog - 7 Tips on Adding Proteins to Your Diet To Fuel Good - Here are my tips on how you can get your protein according to your macros. But before you get started: Calculate Your Macros: Go to the Precision Nutrition Calculator to determine your daily macro needs. Download MyFitnessPal: Familiarize yourself with the MyFitnessPal app for tracking your macros. Want to weigh your food? I love this Kitchen Scale Get Your Resources: I have plenty of Nutrition Advice and Guides on my BGTV App https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/f507e531-dce8-4f95-846f-371beeab293b/MAMA+B+BLOG+IMAGES.png Mama B Blog - 7 Tips on Adding Proteins to Your Diet To Fuel Good - Eliminate decision fatigue by planning your meals and snacks in advance. Write down your meal plans and prep everything in containers for easy access. Center your meals around protein and build from there. Pack your lunch bag the night before if you leave for work early. Double or triple your dinner recipes to have leftovers for lunch the next day. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/bab06793-a99a-4270-a879-dfc656387997/eggs Mama B Blog - 7 Tips on Adding Proteins to Your Diet To Fuel Good - Kickstart your day with a high-protein breakfast. Here are some ideas to get you started: Eggs: 2-3 eggs (6g protein each) Greek Yogurt: ¾ cup (18-21g protein) with fruit and hemp seeds (6g per 1.5 tablespoons) https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/2b8728e1-8946-49f2-a133-ac9c5ba5cc70/protein+bars Mama B Blog - 7 Tips on Adding Proteins to Your Diet To Fuel Good - Keep your snacks protein-centric to stay full and satisfied between meals. Choose snacks like nuts, cheese, jerky, or protein bars. Pair carbs with fiber and protein to keep you fuller longer. Join the BGTV Community now! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/6d985351-ee95-49a7-8cc6-dd6c4779d8be/protein+salad Mama B Blog - 7 Tips on Adding Proteins to Your Diet To Fuel Good - Make sure your salads are packed with protein to support muscle recovery and overall nutrition. Ideas: Grilled chicken Tofu Beans Hard-boiled eggs https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/55e516c6-1a24-4f41-9d8a-47eed281e147/5.png Mama B Blog - 7 Tips on Adding Proteins to Your Diet To Fuel Good - Boost your protein intake with protein powder. Add it to smoothies, oatmeal, or baked goods. Quality Protein Options: Whey Protein Isolate: 90-95% protein by weight, low in fat and lactose. Whey Protein Concentrate: 70-80% protein by weight, slightly higher in fat and lactose. Plant-Based Options: Look for pea, pumpkin, watermelon seed protein, and more. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/4985a231-0ff1-4527-b1b9-aed4f979d1c8/buckwheat Mama B Blog - 7 Tips on Adding Proteins to Your Diet To Fuel Good - Incorporate high-protein grains like quinoa, farro, and buckwheat into your meals. They offer more protein than traditional grains like rice or pasta. Tip: I am Filipino, so I am BIG on rice, but I always try to opt for other grains when I can to change it up and get more of that protein! I am not saying NO to rice, just make sure to vary your grains https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/b0493b7e-e60a-4e64-941e-94c7826a89c8/7.png Mama B Blog - 7 Tips on Adding Proteins to Your Diet To Fuel Good - Lean Protein Sources: Meats: Chicken breast, turkey, lean cuts of beef and pork Fish/Seafood: Salmon, tuna, shrimp – high in protein and omega-3 fatty acids Plant-Based Protein: Beans, lentils, chickpeas – add them to soups, stews, salads, and side dishes. https://www.bgtv.blog/mamab/how-walking-kick-started-my-postpartum-fitness-journey monthly 0.5 2024-06-19 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/c0572d71-7bcb-4b7b-b060-cf100637d5fc/betina+1.jpg Mama B Blog - How Walking Kick-Started My Postpartum Fitness Journey - After giving birth to my first child - Aluna, I found myself in a place many new moms do—exhausted, overwhelmed, and struggling to find time for myself. I wanted to feel strong and energetic again, not just for myself but for my family. Once I was pregnant with Osa, I had to keep moving to keep up with a toddler, but I still found it hard, especially in that first trimester! The magical pill was always: walking! I know! The first step is always the hardest, but I started by making sure to keep my daily walks simple and stress-free. To allow myself to start building healthy habits, I scheduled time on my calendar to go outside and walk. This helped me be intentional about setting aside time for my walks, and it became a habit I maintained throughout the month. It was so nice to be able to get quality time with my kids, get them (and myself) away from the screens and to enjoy being outdoors! Not to mention, the circadian rhythm benefits from allowing them to see the sun in the morning. This helped her and Osa both become such great sleepers! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/e002cb91-70a1-45de-bd70-cba0fc79810a/Screenshot+2024-06-19+232932.png Mama B Blog - How Walking Kick-Started My Postpartum Fitness Journey - Benefits of Walking for Postpartum Moms: It boosts energy. It may help prevent postpartum depression. It promotes better sleep. It relieves stress. It helps strengthen and tone abdominal muscles. It can help you lose the extra weight that you may have gained during pregnancy. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/2d09ff68-2c67-43a6-8b71-1218ee1689f8/Untitled+design+%281%29.png Mama B Blog - How Walking Kick-Started My Postpartum Fitness Journey - Why should we aim for 8000 steps daily? Aim for 8,000 steps each day. If you don’t have a step tracker, keep moving throughout the day as much as possible. I use my Oura Ring & Apple Watch daily, but some people just carry their phone on their walks in their pocket to track those extra steps. Instead of worrying about weekly exercise totals, aim to add a few more steps each day. Take walking meetings, choose stairs over elevators, or go for a walk after dinner instead of lounging on the couch. https://www.bgtv.blog/mamab/labor-bag monthly 0.5 2024-06-18 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/bd97fdd1-80b8-4815-b527-4a30db2890b0/April+9-4.png Mama B Blog - Labor Bag - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/5fda933a-c949-4db7-9fa6-c1659cffb3fb/Screenshot+2023-04-19+at+3.43.48+PM.png Mama B Blog - Labor Bag Portable Fan: I NEEDED this. Bonus, you can use it for the stroller when baby arrives! https://www.bgtv.blog/mamab/must-haves-for-traveling-with-an-18-month-old monthly 0.5 2023-04-19 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/56791da8-57f9-4d90-8b86-d6edb7fccb2f/blog+cover.png Mama B Blog - Must Haves for Traveling with An 18 Month Old - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/4b5ae94c-d0f5-4ccc-ad72-b866a86e601b/bumpers.jpg Mama B Blog - Must Haves for Traveling with An 18 Month Old Inflatable Sleeping Bumpers : Since Aluna sleeps in a big girl bed, we use these for the bed we are sleeping in, on a mattress on the floor, or on a couch so she doesn’t roll off while she is sleeping. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/e0f3cac3-0997-4bf5-80ec-b8e19f1defff/melissa+and+doug.png Mama B Blog - Must Haves for Traveling with An 18 Month Old Water Wow Melissa & Dog Book https://www.bgtv.blog/mamab/traveling-with-a-toddler monthly 0.5 2022-10-21 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/fac09c8b-df78-4e48-91bd-94c7c4e43915/IMG_1630.jpg Mama B Blog - Traveling with a Toddler - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/485ce28b-00c4-469d-a9c2-3e0d2636d679/IMG_1659.png Mama B Blog - Traveling with a Toddler The ERGO Baby carrier is probably the best to save your back, BUT I’m currently pregnant, and any extra pressure on the front side of my body right now is not ideal. I went with the Wildbird SLING Carrier. It made it feel like I was just carrying her on one side like I usually do, and Aluna loved being so close to me the whole time. She even falls asleep in it sometimes. I love that they have ones made out of Linen, so they feel nice and light. It takes a second to get used to, so make sure you practice at home when your baby is happy so you can get comfortable. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/af9b4d9f-5e36-4c03-ae7a-6f1a436afcaf/IMG_1657.png Mama B Blog - Traveling with a Toddler I tried to plan the flying times around her nap time, and on our most recent flight, she DIDN’T nap on the way there until the last 10 minutes of the flight (when we were landing). But she was so exhausted on the flight back home that she passed out as soon as we took off. So that is hit or miss if you want to plan around nap times! You just have to be ready to entertain. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/979b2ee4-d7bb-4185-8c9b-eca8c1631035/68746200231__1C0A1EA0-4B86-409A-A070-6491430BFC83.png Mama B Blog - Traveling with a Toddler I packed an obscene amount of snacks, and we ate them all! I’m not sure if it’s because I am pregnant, or if Aluna really wanted them all. I wanted to make sure I had a variety of snacks because it really depends on Aluna’s mood. Here are the top snacks I bring: https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/daf06396-9431-4c2a-b114-e652de773b12/IMG_1777.png Mama B Blog - Traveling with a Toddler Aluna is already in a big girl bed, so we don’t bring a pack and play or travel crib anymore. Instead, we use these amazing inflatable bumpers, where she was able to sleep in the bed with me! https://www.bgtv.blog/mamab/top-toys-for-1-year-old monthly 0.5 2022-09-15 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/269b4a31-ab5a-4f5b-adc2-fc02119fb8e9/IMG_3310.jpg Mama B Blog - Top Toys for 1 Year Old The past few months have been a really fun age! Aluna is more and more curious about animals and the world around her. We have found that pretty much everything is interesting to her, but these are the things that have made her world a little more fun! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/1bde9a07-6954-416f-926e-a0a7df74ccce/IMG_AEF6A4D7421D-1.jpeg Mama B Blog - Top Toys for 1 Year Old - First 100 Animals: This book was given to us by one of my co-workers, and she is OBSESSED this book more than any other one we have. It’s got a hard cushy cover, with thick pages that is easy for baby to turn. We’ve been flipping through the pages while making all the noises that the animals make, and it’s so cute how she loves to “rawr” like a lion now! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/58fb087e-96eb-4380-aef7-b54205365f78/Screen+Shot+2022-09-13+at+7.29.15+PM.png Mama B Blog - Top Toys for 1 Year Old Learning Tower / Step Stool: In general, you need one of these. It’s so hard to find the one that you want because there are so many options. I ended up going with this one because it was inexpensive and simple and one of my co-workers already had vetted it! We even added some left over wall paper from Aluna’s playroom to give it a little extra flair https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/236d61e5-4348-4cef-b109-1a6934cc45d6/IMG_306C45C362D6-1.jpeg Mama B Blog - Top Toys for 1 Year Old Lovevery Play Kits - So once baby turns 1, the Lovevery Playkits come every 3 months instead of every 2. I love seeing Aluna interact with these kits, it’s so fun to see how excited she gets when she figures out a toy! https://www.bgtv.blog/mamab/how-we-switched-aluna-to-a-montessori-big-girl-bed-at-only-13-months-old monthly 0.5 2024-06-18 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/73362c80-6647-474c-94cd-13dcb328f971/IMG_3299FD38EF42-1.jpeg Mama B Blog - How We Switched Aluna to a Montessori “Big Girl Bed” at Only 13 Months Old - Make it stand out The first time she got in her bed! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/8d7ebb8d-9ccc-4675-86e4-e84c60952fd0/68184516563__E365A193-1B2E-4F1B-BC8E-DB7590A817E5.jpg Mama B Blog - How We Switched Aluna to a Montessori “Big Girl Bed” at Only 13 Months Old - Make it stand out This is when she fell asleep with her book! lol! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/1c052f61-d5c9-4cb3-ade0-1112aeaf19d3/MontessoriBed.jpeg Mama B Blog - How We Switched Aluna to a Montessori “Big Girl Bed” at Only 13 Months Old - Make it stand out This is how she fell asleep during her first nap in it! She first cried, walked to the door, then walked back and passed out like this! haha! We ended up adding a second cushion, but we haven’t needed it https://www.bgtv.blog/mamab/alunas-first-birthday-party-ideas monthly 0.5 2022-07-08 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/127f93fc-05a7-49d9-827a-5d00fc42eae8/IMG_C6E249598C7F-1.jpeg Mama B Blog - Aluna’s First Birthday! - Party Ideas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/0af9f2f8-a02c-41d6-8157-3b3444313a6b/IMG_BFDEE16B19B9-1.jpeg Mama B Blog - Aluna’s First Birthday! - Party Ideas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/fc8bfe7d-b61a-44cd-83d2-cda5d56e4667/_GXV9337.jpg Mama B Blog - Aluna’s First Birthday! - Party Ideas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/45cad662-9165-408c-87d0-c8f8ddd6b804/_GXV9617.jpg Mama B Blog - Aluna’s First Birthday! - Party Ideas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/f4b32910-32bd-4d43-bdb0-c68360887f6e/IMG_D573E1D8A6B6-1.jpeg Mama B Blog - Aluna’s First Birthday! - Party Ideas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/5b68a60b-0a6d-47e9-8ffa-71ffeed7db85/IMG_9374.jpg Mama B Blog - Aluna’s First Birthday! - Party Ideas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bgtv.blog/mamab/diaper-bag-what-to-pack-on-the-go monthly 0.5 2022-06-29 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/1656473489660-GILKGOEH4LR4PATYU5SV/67693070066__4E97E1B7-1A20-4004-A0D1-ED52F27A6D3D.jpg Mama B Blog - Diaper Bag: What to Pack On-the-go! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bgtv.blog/mamab/alunas-top-5-books-at-11-months-old monthly 0.5 2022-06-04 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/00aa896b-9465-4b36-afd6-af89583ce8c5/IMG_8331.jpg Mama B Blog - Aluna’s Top 5 Books at 11 Months Old - Make it stand out This is Baby! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/03e33758-04e9-4ee7-b0e2-61962283ef81/IMG_8409.jpg Mama B Blog - Aluna’s Top 5 Books at 11 Months Old - Make it stand out Puppy Makes Mishchief! https://www.bgtv.blog/mamab/cloth-diapers monthly 0.5 2022-06-04 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/6e088a7e-191c-4292-9156-b2e69331cc3e/IMG_6486.jpg Mama B Blog - Cloth Diaper 101 - Make it stand out 2 Week Aluna with a Velcro Diaper https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/1c9d2620-4697-4764-b48c-a0ba2f9f600d/IMG_6814.jpg Mama B Blog - Cloth Diaper 101 - Make it stand out 1 Month Aluna with a Snap Diaper https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/bea4131e-63b3-4de4-9108-b9f07d557f3e/IMG_8273.jpg Mama B Blog - Cloth Diaper 101 - Make it stand out Aluna with my favorite print of a Nora’s Nursery Snap Pocket Diaper https://www.bgtv.blog/mamab/traveling-with-an-infant monthly 0.5 2022-10-20 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/797b4158-59e8-4d95-9dc9-5dc861df3010/image-asset.jpeg Mama B Blog - Plane Travel with An Infant - Make it stand out Nic with all our bags! lol https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/79b73119-1c20-4396-9e1b-f4285c967f22/tempImagekQxmSP.jpg Mama B Blog - Plane Travel with An Infant - Make it stand out Aluna’s first travel day at 6 weeks old! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/213cd0f0-6e6f-4c9e-b12c-76c32e0c4b49/IMG_6846.JPG Mama B Blog - Plane Travel with An Infant - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bgtv.blog/mamab/alunas-favorite-toys-in-the-first-6-months monthly 0.5 2022-04-05 https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/b30334d7-eb54-4120-b0bb-9698101abf02/Aluna Mama B Blog - Aluna’s Favorite Toys During Her First 6 Months - Make it stand out Aluna at 2 Months playing with her Lovevery Play Gym https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/e7ba7c06-41f2-4447-b4f5-cd1586dc61a8/IMG_EFAEA5862F7C-1.jpeg Mama B Blog - Aluna’s Favorite Toys During Her First 6 Months - Make it stand out Aluna playing with Mirror from her Lovevery Month 3-4 Kit! https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/b662a201-2096-4245-a1c9-340091b350ba/IMG_7622.jpg Mama B Blog - Aluna’s Favorite Toys During Her First 6 Months - Make it stand out Aluna with her Skip Hop Activity Center https://images.squarespace-cdn.com/content/v1/6163c5892251a03a23173f73/d0d2f2ae-b595-40b1-874a-54d6c10b637d/IMG_5814.jpg Mama B Blog - Aluna’s Favorite Toys During Her First 6 Months - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bgtv.blog/mamab/registry-must-haves monthly 0.5 2022-05-08 https://www.bgtv.blog/mamab/category/Parenting monthly 0.5 https://www.bgtv.blog/mamab/category/Core+%26+Pelvic+Floor+Recovery monthly 0.5 https://www.bgtv.blog/mamab/category/Parenting+Tips+and+Advice monthly 0.5 https://www.bgtv.blog/mamab/category/Stress+Management monthly 0.5 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