As iFIT celebrates Mother's Day, we recognize members of our Community and the incredible impact motherhood has had on their fitness journeys. The remarkable moms we’re spotlighting are just a handful of so many more who show strength, resilience, and determination every day as they juggle the rewarding — but challenging — demands of motherhood while prioritizing their own health and well-being. Their stories remind us that no matter what life throws our way, we have the power to overcome obstacles, achieve our goals, and inspire others in the iFIT Community to push themselves to new heights. How did motherhood change your approach to health and fitness? Kelly D. (mother of three, ages 11 mos., 3, and 6): “Watching your body change throughout pregnancy is a wild ride. It’s such a miracle that it can drastically change in such little time. It can also play with your mind and psyche quite a bit. However, I knew working out would only benefit my [babies] and me in the end, and after my last pregnancy, I ran a 10-mile race at four months postpartum!” Stephanie A. (mother of one son, age 8): “As my son got older and life gave more twists and turns, fitness became more about being a role model to him. I wanted him to see his mom making health and fitness a priority. I also wanted him to see that hard things can be accomplished if you set your mind to it.” Beth F. (mother of one, age 3): “[My son] was born right before COVID. As we had adopted, I had hoped to have plenty of time to exercise while on my leave. Instead, I didn’t have anyone to watch him, and [I] got out of the habit of exercising and gained a lot of weight. After about a year, I shifted my perspective and realized I needed to spend time on myself, exercising, and taking care of my mind and body.” What challenges did you face as a new mom to stick to your goals? Karen W. (mother of two daughters, ages 11 and 14): “Time is the biggest challenge! As much as possible, I have tried to balance having my time to work out as my personal time. [My] girls have [also] biked alongside me as I jog, and I have even gone on a jog with them to help them train for school cross-country races. Modeling this has become an amazing feeling and part of why I do it.” Allie P. (mother of three, ages 10, 7, and 3): “There wasn’t a lot of alone time for myself. I learned I have to work out early in the [morning]; otherwise, I’m too tired and overwhelmed by life to get it done. iFIT has allowed me to run at 4:30 a.m. safely.” Megan B. (mother of one son, age 13): “As a single mom, I am responsible for work, bills, school, homework, extracurriculars, etc. I told myself I get at least 30 minutes daily to myself for some exercise. Sometimes my son will join in with me, which I love even more!” How do you maintain your fitness routine as a mother? Beth Z. (mother of three, ages 16, 13, and 10): “I love iFIT [workouts] for motivation! It’s awesome having a personal trainer in my house, and I honestly feel like I know a lot of them personally.” Julia B.: “Physical activity is addicting, with positive benefits, mentally and physically. After a while, it becomes a part of your life, like brushing your teeth, and there’s no way you could live without it.” Karen W.: “The support of the iFIT family has been huge in keeping me accountable the last year and a half. Being able to talk with other moms about tips and routines also helps. I was lucky enough to gain a great friend in a run club in town, and almost nine years later, we still run together.” Do you have any tips for moms struggling to stay motivated to exercise? Trina G. (mother of one): “Remember that you have little eyes watching you now. Try and find ways where you can get out and move with your family. Go for a hike. Do laps around the zoo. Get creative! For example, I would do squats while my daughter was in her chest baby carrier while folding laundry!” Beth Z.: “Take it one day at a time, enjoy your babies, and love yourself. Any little bit of exercise you do is progress.” Stephanie A.: “[Remember] your why. Or multiple “whys.” Our goals are for real—and our kids see that! Someone is always watching.” Last but not least—what’s the best part of being a mom? Julia B.: “So. Many. Reasons. So many adventures and memories of my boys growing up. My oldest is in the Army, and my youngest is getting ready to graduate high school. I’m so proud of the men they have grown into.” Karen W.: “The most rewarding thing for me as a mother is watching my girls become strong, independent young women. Although this can cause clashes as they find their path, it is so amazing to see them tackle new things head-on.” Trina G.: “Seeing the world [through] a new lens. Knowing that there is this big beautiful future and I have a front-row seat.” From the early days of chasing after little ones to the years of balancing work and family, moms know firsthand the importance of taking care of their health and well-being. We are inspired by the many iFIT Community members who have embraced fitness as a way to honor their bodies and minds, all while juggling the demands of motherhood. Keep up the incredible work, mamas of the world! Your dedication and commitment are an inspiration to us all. Read more inspirational Mother’s Day stories 5 Ways for Mom to Get A WorkoutHow This Mother Got Fit After Pregnancy with iFIT Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

From the iFIT Studio to her home gym and even French Polynesia, iFIT Trainer Elyse Miller is known for her toning and muscle-building workouts. Outside of her personal training career, she’s a mother of two young children! For Mother’s Day, we caught up with Elyse, who shared her motherhood experience with us. How do you balance your fitness career and being a mom? It’s a juggling act, but I wouldn’t change it! I like to include my kids in my work by bringing them along with me when I can. They’ve been able to travel quite a bit with me, which is awesome! When I’m teaching bootcamp classes back home, I often bring them with me to watch, join in (by doing their own version), or play with other kids while I’m training the mothers. I also try to get most of my prep work for classes done while I’m on breaks at the studio, so I can just focus on the family when I’m home. Were you active when you were pregnant? If so, what kind of activity were you permitted to do? Yes! I worked out until the day I delivered with both of my babies. Working out made me feel so much better. I was able to continue with my normal routine of running, cross training, and yoga throughout my pregnancy. Reflecting on post-pregnancy, what’s one piece of advice you’d give to new mothers who want to return to fitness? You’re not being selfish by making time for yourself. I know you’re tired. I know motherhood is exhausting, but you will feel so much better mentally and physically when you make time to strengthen yourself and move your body, even if it’s only 10 minutes. You’ll be a better mom for it! How do you encourage physical activity with your kids? My kids are young—five and seven—so we are still in this awesome phase of shaping them and building their love for movement. We spend a lot of time outside, using the world as our “fun gym.” We go on hiking adventures and play tag. We also do things like climb rocks, paddleboard, ski, and swim. We love it all and encourage our kids to try everything. What lessons do you hope to instill in them? I want them to have a strong foundation of faith, family, and fitness. I want them to be confident about who they are. The world can be tough, but when you know you’re loved and supported no matter what, you can reach for the stars without fear. I want them to know that persistence and hard work WILL pay off and that you can do anything when you just don’t stop! What activities do you enjoy doing together? I truly love it all, from just playing at home with toys and having a dance party to going on awesome adventures. One of my favorite activities is going stand-up paddleboarding with them. It’s so cute and fun to put them on our boards and paddle out to explore. We recently took the kids jet skiing for the first time, and it was incredible! They had smiles on their faces the entire time. How do you teach your kids about the importance of health and fitness? I do this organically rather than sitting down having an official talk or rules. I tell them about the importance of moving our bodies, so we can be strong enough to do all the fun things we want to do. I want them to see exercise as making us stronger and better from the inside out. We make sure we eat “nature food” (fruits and veggies) with each meal. I’ve taught them that too much sugar just makes you feel yucky. We talk about how we feel rather than our physical looks. What’s your favorite memory with your children? Tickle fights and our nighttime kisses. I do three kisses and say, “Goodnight, God bless you, and sweet dreams.” Then, they get the number of kisses for every year they’ve been alive. They love it. It is so sweet. What’s the most rewarding part of motherhood? Seeing what incredible human beings my children are becoming. I am so proud of who they are and could not be more thankful to be their mother. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine, especially if you are pregnant. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

When you’re expecting, it’s an exciting and slightly terrifying time of life. I have had three babies, and each time brought mixed emotions of joy and fear. Along with wondering how your body will change, what life will be like with a new baby, and what products you should be purchasing, many expecting moms also wonder about nutrition. At your pregnancy appointment, your doctor probably shared foods you should avoid, such as soft cheeses, lunchmeat, raw or high-mercury fish, unpasteurized fruit juice, alcohol, or lots of caffeine. However, not many people tell you what you should eat. That’s because nutrition isn't one size fits all...but there are some general guidelines. Vitamins and Minerals First off, you need to increase your vitamin, mineral, and protein needs while only increasing your calories by about 300 calories. This number can vary based on age and activity, but it isn’t a large calorie increase. This means that your focus should be on nutrient-dense foods that can provide extra vitamins and minerals without excessive calories. Nutrient-dense foods include fruits, vegetables, lean protein, legumes, and whole grains. Iron Absorption This may sound simple, but with morning sickness, cravings, and exhaustion, it can be difficult to get enough of certain nutrients. For example, iron goes up to 27mg a day when you’re pregnant. To put that into perspective, one serving of steak has about 3mg. To help with iron absorption, try to consume iron with vitamin C while avoiding high-calcium foods and drinks. This is because vitamin C helps increase iron absorption while calcium competes for it, so avoid taking your prenatal or iron supplement with a beverage like orange juice or milk. Also, avoid high-calcium beverages for a few hours after. Folate and Choline Folate and choline are also important to prevent neural tube defects. Since the neural tube forms early on, I’d suggest to any woman who is pregnant or trying to conceive to eat fortified foods, such as breads and cereals. Folate is better absorbed in the supplement form folic acid, so I would strongly suggest taking a prenatal supplement even before becoming pregnant, too. Nutrient-Dense Foods Since pregnant women already have a lot on their mind, I don’t recommend tracking vitamins and minerals. Instead, focus on eating nutrient-dense foods and taking a prenatal vitamin. Most prenatals have a large list of vitamins and minerals, which is great considering many pregnant women have food aversions that impact their diet quality. Keep in mind, there are a few must-haves for a good prenatal vitamin. When looking for a prenatal supplement, be sure to choose one that has the following: Iron—27mgFolic acid—at least 600ugVitamin D—400 IU (common deficiency in pregnancy)Limited vitamin A—4000 IU (as beta carotene*)Fish oil or DHA and EPA (if not consuming low-mercury fish)3rd party verification (such as USP verified) *The retinol version of vitamin A has been associated with increased risk of birth defects in excessive amounts. If you are struggling to think of how to increase your intake of nutrient-dense foods, check out the recipes on our blog! They are loaded with fruits, veggies, lean protein, nuts, seeds, and whole grains. Growing another human is difficult and taxing on the body, so do what you can to fuel up, but don’t stress if morning sickness limits what you can tolerate. Just do what you can to eat nutrient-dense foods, hydrate, take your prenatal, stay active, and enjoy these exciting and exhausting nine months. Recipes: Refrigerator Oatmeal Brussels Sprouts Sweet Potato Breakfast Hash Roasted Rainbow Salad Baked Sweet Potato Power Bowl

Having a baby is overwhelming, wonderful, and stressful. Even though I have had 3 babies, each time was a unique experience and brought its own challenges. One of these challenges was navigating my post-baby body. I felt pressure to fit back into my clothes quickly, to get back in shape, all while caring for and nursing a baby. By my third child, I stopped putting so much pressure on changing my body. Instead, I focused on trusting and appreciating it. It was amazing to think that my own body grew a baby from two little cells...that it was providing 100% of the nourishment to help this baby grow. It is truly incredible. This appreciation made me want to nourish my body well. If you are about to have a baby or are a new mom, as a dietitian, I would advise you to focus on nourishing your body instead of “getting your body back.” Nourish Your Body To help you nourish your body, I like the focus on the following: high protein for healing, adequate hydration, and lots of vitamins and minerals to replenish and enrich your breastmilk (if you are breastfeeding). For those who are not breastfeeding, I would recommend at least 1 gram of protein per kilogram of your body weight. If you had tearing, a C-section, or other complications that require extended healing, I would recommend going up to 1.5 grams per kilogram until you are fully healed. Vitamin C and zinc are also important for healing wounds, especially in the skin, so if you had a C-section, be sure to eat lots of fruits and vegetables. Red meat and poultry are great sources of zinc, too. Other great sources include beans, nuts, whole grains, dairy products, and fortified foods, like cereal. Breastfeeding For those that are breastfeeding, the above applies, plus a few other considerations. You will continue to need higher protein amounts for your breastmilk, even after healing. I recommend at least 1.25 grams of protein per kilogram of body weight or up to 2 grams per kilogram. Since breastmilk is about 20 calories per ounce, your calorie needs will also increase to usually around 500 per day. This number can be more or less, depending on how much your baby eats or how much you produce. Often, my babies are drinking up to 30 ounces of breastmilk before starting solids, which would be about 600 calories. You don’t necessarily have to consume those added calories, because if you don’t, your body will use its fat stores (that is why most bodies store extra fat during your pregnancy). However, please be careful to eat enough to maintain your milk supply. I like to manage it by how hungry my body feels, but I never recommend less than 1,800 calories a day while I’m breastfeeding. You need those calories to get in the nutrients needed to make high-quality milk for your baby. Your needs for most vitamins and minerals increase during breastfeeding, as well, so continue to take your prenatal vitamins. It is recommended to breastfeed for the first year of your child’s life, and I encourage women to give themselves that full year to recover, get back into shape, and lose weight. If you are struggling to think of how to increase your intake of nourishing foods, check out the recipes on our blog! They are loaded with fruits, veggies, lean protein, nuts, seeds, and whole grains. Take it slow, and appreciate your amazing body! Recipes: High-Protein Refrigerator Oatmeal Burrito Bowl Baked Salmon and Asparagus Instant Pot Chicken Picatta Rosemary Beef Kabobs Chicken Lettuce Wraps