Summer Mast Fitness

[summermastfitness]

The Quiet Source of Most Regret

Most regret doesn’t come from catastrophic decisions or moments where everything went wrong at once.

It comes from the tiny, seemingly harmless choices we make every day, the decisions that prioritize short-term comfort and pleasure over long-term fulfillment.

It’s choosing the extra hour of sleep instead of the workout that would strengthen your body and discipline.

It’s saying yes to the pizza when you promised yourself you’d eat cleaner.

It’s letting Netflix autoplay because reading feels “too hard” right now.

It’s staying on the surface with someone you’re supposed to be building something real with, choosing easy conversation instead of vulnerable honesty and genuine connection.

It’s buying things you can’t afford to distract yourself from emotions you’re not willing to confront.

None of these choices feels life-changing individually. But stacked together, repeated over months or years, they quietly build the life you don’t want.

Short-Term Pleasure Is a Thief With Good Marketing

The temptation of immediate gratification is always wrapped in a perfect sales pitch:

You deserve a break.

Just this once.

You can start tomorrow.

It doesn’t really matter.

No one will ever find out.

And to be fair, these aren’t always lies. Rest matters. Enjoyment matters. Balance matters.

The problem is when “just this once” becomes your default. When comfort becomes the path of least resistance and discipline becomes the exception rather than the rule.

Short-term pleasure feels good right now, but it demands a price later: guilt, stagnation, disappointment, loss of trust in yourself and others, and the sense that you’re drifting instead of steering.

Long-Term Fulfillment Requires Doing What the Future You Needs

The version of you with the life you dream about, the healthier body, calmer mind, stronger relationships, stable finances, meaningful work, doesn’t get there by walking the easy path.

That version of you is built by:

Showing up to workouts even when you’re tired.

Eating for nourishment, not numbness.

Being intentional with your time, not passive with it.

Having deeper, honest conversations, even when vulnerability feels uncomfortable, and the truth may hurt.

Spending consciously, not impulsively.

Facing your emotional discomfort instead of burying it.

Every time you make the harder choice, you are casting a vote for the person you want to become.

Regret Is the Echo of Choices Made for Temporary Comfort

We rarely regret the workout we did.

We rarely regret the money we saved.

We rarely regret the honest conversation we finally had.

We rarely regret the book we read instead of the show we binged.

We rarely, if ever, regret showing up fully for ourselves or those we love. 

But we do regret the shortcuts. The numbing. The compromises that seemed unimportant in the moment.

Regret is the realization that you betrayed your future self to appease your current self.

[summermastfitness]

Simple Tips to Make Eating Whole Foods Easy

Eating fresh, whole foods often means spending a little more time in the kitchen, but the payoff is absolutely worth it. You’ll know exactly what’s going into your meals, and your body will thank you for it. While cooking from scratch takes some preparation and planning, it doesn’t have to feel overwhelming. With the endless blogs, recipe sites, and healthy cookbooks available, whether you’re vegetarian, 80/20, or just a mom trying to keep it together in the chaos of life, it’s easier than ever to find inspiration and keep things interesting.

The key is organization. A few small systems can make healthy eating a natural habit. Here are six simple ways to make it work:

 Stock your staples.

Keep your go-to ingredients on hand so you’re always prepared. Consider setting up a weekly grocery delivery with essentials like hummus, carrots, nuts, seeds, cottage cheese, eggs, avocados, smoked salmon, and easy salad ingredients.

 Love your freezer.

Batch-cooking is a game-changer. Make soups, stews, or curries to freeze for later. Store homemade sauces, such as pesto or marinara, to add flavor quickly. Even chopped veggies can be frozen and ready for quick meals.

 Double up at dinner.

Dinner and weekends are usually when we have the most time to cook, so make the most of it. Cook a little extra and pack the leftovers for lunch. One less thing to think about tomorrow!

 Simplify your snacks.

Healthy snacking doesn’t need to be fancy. Grab a few carrots, a handful of nuts or seeds, and a piece of fruit to take with you. Quick, easy, and nourishing.

 Shop smart when life happens.

Forgot to prep? No problem. Supermarkets are full of ready-to-eat delicious foods, smoked salmon, turkey slices, chicken breast, ham, bagged salads, spinach, nuts, seeds, and fresh fruit. You can still make excellent choices even on the go.

 Try a meal kit service.

If staying organized feels tough, meal kit companies can help. They provide pre-measured ingredients and step-by-step recipes, making it easy to cook fresh, balanced meals without the stress.

Eating whole foods doesn’t have to be complicated. A little planning goes a long way, and soon, it becomes a lifestyle rather than a chore. Consistency beats perfection every time!

[summermastfitness]

Fitness Recovery: The Most Overlooked Keys to Progress

If there’s one aspect of fitness that often gets overlooked, it’s recovery. We’re constantly bombarded with messages about pushing harder, lifting heavier, or running farther, but here’s the truth: real progress doesn’t happen during your workouts. It happens in the time between them.

Recovery is when your body adapts, rebuilds, and grows stronger. Without it, your hard work can quickly lead to burnout, injury, and stalled results. Whether you’re just starting out or you're a seasoned athlete, prioritizing recovery is the key to sustainable performance and long-term motivation.

Why Recovery Matters

Every workout creates micro-tears in your muscles and stresses your nervous system. Recovery is your body’s chance to:

Repair damaged tissues and build new muscle

Replenish glycogen stores

Reduce inflammation

Regulate hormones

Restore energy balance and mental focus

Skipping recovery is like stacking stress on top of stress. The result? Fatigue, poor sleep, hitting plateaus in muscular or strength gains and even hormonal imbalances.

Top Ways to Boost Recovery

1. Prioritize Quality Sleep

Sleep is your body’s most powerful recovery tool. Growth hormone, essential for muscle repair and fat metabolism, is released during deep sleep.

✅ Goal: 7–9 hours per night 💡 Pro Tip: Stick to a consistent bedtime, avoid screens an hour before sleep, and create a cool, dark environment. I personally love to read for half an hour before bed. It helps settle my mind and allows me to fall asleep more quickly.

2. Refuel with Proper Nutrition

What you eat post-workout sets the tone for recovery.

✅ Focus on:

Protein (25–35g post-workout) for muscle repair

Carbohydrates to restore energy, especially after intense sessions

Hydration to aid nutrient transport and prevent cramping.  Consider electrolytes if you’re sweating heavily or training in heat.

Creatine (5 mg post workout) to aid in muscle recovery and restore energy levels.

3. Don’t Underestimate Hydration

Even mild dehydration can hinder performance and delay recovery. Water supports circulation, muscle function, and detoxification.

✅ Tip: Aim for at least half your body weight in ounces daily, more if you're active or in a hot climate.

4. Move on Your Rest Days

Recovery doesn’t mean being sedentary. Active recovery like walking, yoga, or light cycling boosts blood flow and helps deliver nutrients to sore muscles.

✅ Goal: 1–2 active recovery sessions per week

5. Stretch and Mobilize

Flexibility and mobility work help muscles recover faster and reduce injury risk.

✅ Try:

Dynamic stretches before workouts

Static stretches and foam rolling after workouts or before bed

6. Use Recovery Tools

Foam rollers, massage guns, compression sleeves, cold plunges and Epsom salt baths can enhance circulation and reduce soreness.

✅ Pro Tip: Gentle, consistent use is more effective than aggressive, occasional sessions.

7. Manage Stress

Physical and emotional stress both impact recovery. Incorporate habits like deep breathing, meditation, journaling, or spending time outdoors.

✅ Reminder: Your body doesn’t distinguish between gym stress and life stress, both require recovery.  Be sure to take time for yourself to decompress. Your mind and body will appreciate it!

8. Listen to Your Body

Low energy, stalled progress, or lingering soreness are signs you may need extra rest or a deload week. Recovery isn’t laziness. It’s a smart strategy that your body tells you it needs - BE SURE TO LISTEN!!

Final Thoughts

True fitness isn’t always about how hard you can push. It’s just as much about how well you can recover and repeat. The better you treat your body outside the gym, the more capable it becomes inside it.

The next time you plan your workout week, schedule recovery just like you schedule your workouts. Your body, and your progress. will thank you. ♥

[summermastfitness]

Are You Hindering Your Own Health & Wellness Progress?

When it comes to health and wellness, most people expect a straight line from effort to results: you put in the work, you get the payoff. But the reality is often much more complicated. Progress can stall, motivation can dip, and the same roadblocks show up again and again. The truth? More often than not, the biggest obstacle standing in the way of your progress is you.

The Subtle Ways We Self-Sabotage

Inconsistency – Skipping workouts or veering off your nutrition plan “just this once” often turns into a pattern. Consistency is what builds results, and inconsistency is what quietly erases them.

All-or-Nothing Thinking – Many people operate with perfectionism. If they can’t follow their plan 100%, they give up entirely. This mindset keeps progress stuck in stop-and-start cycles.

Excuses Masquerading as Reasons – “I don’t have time,” “I’m too tired,” or “I’ll start Monday” feel valid in the moment, but they often mask avoidance or fear of discomfort.

Ignoring Recovery – Overtraining, lack of sleep, and high stress all sabotage results as much as poor nutrition or skipped workouts. Progress doesn’t happen in the gym alone; it happens in rest and recovery.

The Mindset Shift

Success in health and wellness doesn’t come from the perfect plan: it comes from the discipline to follow through even when it’s not convenient. Progress requires taking ownership: recognizing when you’re standing in your own way, and deciding to stop.

Instead of focusing on what you can’t control (genetics, busy schedules, setbacks), shift focus to what you can:

Showing up consistently, even in small ways

Fueling your body with nourishing food most of the time

Prioritizing recovery as much as effort

Challenging negative self-talk with self-compassion

Breakthrough Comes from Honesty

Ask yourself: Am I truly doing everything I can to support my goals, or am I letting my habits, excuses, or mindset sabotage me? Honest self-reflection can be uncomfortable, but it’s also the key to lasting change.

Progress isn’t just about more workouts or stricter diets. It’s about removing the obstacles you’ve placed in your own path, choosing consistency over perfection, discipline over excuses, and patience over frustration.

Because at the end of the day, the only person who can unlock your full potential is you. 

Be Encouraged, 

Summer

[summermastfitness]

Why Our Energy Levels Drop As We Age -And How To Get Them Back

One of the most common frustrations people share with me is this: “I just don’t have the energy I used to.” And the truth is, that’s completely normal. As we age, it’s natural for our energy levels to dip, but that doesn’t mean we’re powerless. With the proper habits, you can not only maintain your energy but also increase it and feel vibrant at any stage of life.

Why Energy Levels Decline With Age

Metabolism slows down

Our bodies naturally burn fewer calories as we age, which can make us feel sluggish if we don’t adjust how we fuel and move.

Hormonal changes

Shifts in estrogen, progesterone, and testosterone (for both men and women) can directly affect energy, mood, and recovery.

Muscle mass decreases

After the age of 30, we slowly lose lean muscle if we aren’t actively strength training. Less muscle = less strength and stamina.

Sleep quality declines

Even if you’re getting the same hours, deep restorative sleep is harder to come by, leaving you feeling less refreshed.

Lifestyle stressors add up

Careers, family responsibilities, and overall life stress can take a toll on both physical and mental energy reserves.

Ways to Boost Your Energy

Prioritize movement: Strength training and regular cardio not only build endurance but also improve hormone balance and metabolism.

Focus on nutrition: Protein-rich meals, whole foods, and balanced macros keep your blood sugar stable and your energy steady.

Hydrate consistently: Even mild dehydration can cause fatigue, headaches, and poor focus.

Protect your sleep: Create a calming bedtime routine, minimize screen time, and make your sleep space as restful as possible.

Manage stress intentionally: Breathwork, journaling, walking outside, or simple quiet time can help restore your energy instead of draining it.

Supplement wisely: Vitamin D, magnesium, or collagen may support energy and recovery, but food and habits should always come first.

Why It Matters More Now Than Ever

When we’re younger, our bodies can “get away” with poor habits—late nights, skipped workouts, inconsistent nutrition. But as we age, those choices catch up with us faster. The good news? Every positive step you take now pays back double in the years ahead.

Taking care of yourself isn’t just about looking good; it’s about preserving energy, mobility, and quality of life so you can do the things you love with the people you love.

You don’t have to accept low energy as your “new normal.” With the proper focus, you can wake up feeling strong, capable, and ready to enjoy life at every age.

👉 What’s one habit you know gives you the most significant boost in energy when you stick to it? Share it below—I’d love to hear your go-to tips!

[summermastfitness]

The Benefits of Creatine—and Why It’s Even More Essential as We Age

When most people think of creatine, they think of bodybuilders, athletes, and gym-goers looking to maximize muscle gains. But the truth is, creatine isn’t just for the young or the ultra-fit. It’s one of the most researched and proven supplements available, and its benefits go far beyond bulking up.

As we age, creatine becomes even more essential for supporting not just muscular health, but also brain function and overall vitality.

What is Creatine?

Creatine is a naturally occurring compound found in muscle and brain tissue. It helps produce adenosine triphosphate (ATP), the energy currency your body uses for quick, explosive movements like sprinting, lifting weights, or even climbing a flight of stairs. While your body produces some creatine and you can get small amounts from foods like red meat and fish, supplementation ensures your muscles and brain have optimal reserves.

Muscle Health and Aging

As we age, we naturally lose muscle mass and strength, a process known as sarcopenia. This decline can affect independence, mobility, and overall quality of life. Creatine supplementation helps by:

Increasing strength and power: Supporting ATP production allows for more productive workouts and everyday movements.

Preserving lean muscle: Studies show creatine can help older adults maintain and even regain muscle mass when combined with resistance training.

Enhancing recovery: Creatine helps muscles repair and reduces fatigue, making it easier to stay consistent with exercise.

For anyone concerned about staying strong, agile, and capable as they age, creatine is one of the most effective tools available.

Brain Health and Cognitive Function

The benefits of creatine don’t stop at the muscles—it also plays a crucial role in the brain. The brain is a high-energy organ, and ATP is just as vital here as it is in the gym. Research has shown that creatine supplementation may:

Support memory and mental performance: Especially during times of stress, sleep deprivation, or aging.

Protect against neurodegeneration: There’s growing evidence that creatine may help buffer brain cells against age-related decline.

Improve mood and resilience: Some studies suggest creatine can help reduce symptoms of depression and mental fatigue.

In short, creatine acts like fuel for your mind as much as it does for your body.

Why It Matters More as We Age

While younger people may see creatine as a performance enhancer, for older adults, it’s more about maintaining independence and vitality. Supplementing with creatine can:

Slow the natural loss of muscle and strength.

Maintain higher energy levels for daily tasks.

Support mental sharpness, focus, and long-term brain health.

Think of creatine as one of the most effective “anti-aging” tools in your wellness toolkit—safe, affordable, and backed by decades of research.

The Bottom Line

Creatine isn’t just for athletes; it’s for anyone who wants to stay strong, sharp, and capable throughout life. By supporting both muscular and brain health, it’s especially valuable as we age. Whether you’re looking to improve workouts, preserve independence, or protect your brain, creatine is one supplement worth serious consideration.

[summermastfitness]

Simplifying Food Tracking: How to Make It Work for You

We all know that nutrition is where results start to show. But let’s be honest, food tracking can feel like a chore. Between busy schedules, family dinners, and eating out, logging every bite can seem unrealistic. The truth? It doesn’t have to be perfect to be powerful. Here’s how to simplify food tracking so it feels manageable, not miserable.

1. Save Your Go-To Meals

Most of us eat the same 10–15 foods on repeat. Instead of re-entering them every day, save them as “recipes” or “meals” in your app. That way, with just a couple of taps, breakfast or your favorite lunch is logged.

2. Pre-Log When You Can

If you know what you’re eating, log it before your meal. It takes 30 seconds, and you’ll already know where your calories and macros stand for the day. Bonus, it makes you more intentional about portion sizes.

3. Don’t Stress About Precision

Eating out? No need to overthink it. Find something similar in your tracker or log the components (grilled chicken, side of rice, veggies). Even if you’re off by 50–100 calories, you’re still way ahead compared to not logging at all. Progress comes from consistency, not perfection.

4. Use Shortcuts

Barcode scanner: quick and easy.

Voice-to-text: say what you ate, then clean it up later.

Photo notes: Snap a picture and log it when you have a minute.

5. Focus on Awareness, Not Judgment

Food tracking isn’t about punishment; it’s about clarity. When you log, you start to see patterns: maybe protein is low at lunch, or snacking adds up more than you thought. Awareness gives you the power to adjust without having to guess.

6. Give Yourself Grace

You won’t hit every gram perfectly. That’s okay. What matters is building consistency and learning how your choices add up. Even achieving 70–80% tracking compliance can significantly impact results.

Final Thought

Food tracking isn’t forever; it’s a tool. The more consistent you are with it now, the faster you’ll learn to recognize portion sizes and understand what fuels your body best. Over time, you’ll rely less on the app and more on your awareness.

Simplify it. Keep it consistent. And remember: progress comes from doing the small things daily, not from chasing perfection.

[summermastfitness]

Are You The Problem?

It's not always the workout plan, the diet, or the program.

Sometimes… It's YOU.

Ouch.... That can sting to admit, right?

But if you've been spinning your wheels with your health and wellness goals —whether it's losing weight, building muscle, or simply improving your bloodwork —it's worth asking yourself: Am I getting in my own way?

Where We Go Wrong

Most people don't fail because the plan doesn't work. They fail because:

Lack of consistency – You show up for a week, maybe two, and then life gets "too busy."

Excuses over action – "I'm too tired." "It's not the right time." "I'll start Monday." Sound familiar?

Not pushing yourself – You coast through your workouts without ever challenging your limits, then wonder why your body isn't changing. You know, those people who show up at the gym do 10 reps and then sit on their phone for 10 minutes.

Overindulgence – You tell yourself you "earned it" and turn one treat into a week of bad habits.

No real commitment – You like the idea of results, but you're not willing to put in the work day after day.

Expecting overnight change – Real, lasting results aren't microwavable. They take months, even years, to build.

The truth is, progress isn't linear, but it is built on small, consistent actions repeated over time.

The Mindset Shift You Need

If you truly want results, you have to stop dabbling in your health and start committing to it.

You can't "try" for a few weeks and claim you've given it your all. You have to decide that no matter how long it takes, you'll keep showing up for yourself.

How to Stop Being the Problem and Start Being the Solution

Here's how to set yourself up for success — no matter your goal:

1) Set clear, realistic goals.

Know precisely what you're working toward — and give yourself a realistic timeline.

Example: "I want to lose 15 pounds over the next 6 months" is better than "I want to lose weight."

2) Build a routine you can actually stick to.

It's not about the perfect workout plan, it's about one you can show up for, week after week.

3) Push yourself every session.

If your workouts feel "easy," your results will be too. Progress comes from challenging your limits safely and progressively.

4) Eat for your goals

Learn the difference between moderation and indulgence. Enjoy the treat, but don't let it turn into a downward spiral.

5) Track your progress beyond the scale.

Measure strength gains, energy levels, and health markers like blood pressure, cholesterol, and A1C, not just your weight.

6) Be patient and persistent.

Six weeks might show some changes. Six months will show more. A year will transform you. Stick with it long enough to let the work pay off.

7) Stop blaming others for your lack of results.

This is a big one. Your coach, your family, your friends, your co-workers — they are NOT the reason you're not successful. The moment you start pointing fingers is the moment you've already surrendered control.

If you genuinely want to achieve your goals, you will — despite time restraints, appointments, late nights at work, or early-morning feedings. Obstacles will always exist. The difference between those who succeed and those who quit is simple: ownership.

Bottom line:

If you're not where you want to be, it's not time to quit; it's time to look in the mirror and own the fact that change starts with you.

Stop expecting instant gratification. Stop making excuses. Show up, put in the work, and give it time.

Your body will reflect your habits, for better or for worse.

The choice is yours.

[summermastfitness]

The Power of Self-Motivation: Why It Has to Come From Within

The Power of Self-Motivation: Why It Has to Come From Within

Motivation can feel like a spark from the outside—a compliment, a success story, or an inspiring quote. But here’s the truth: if you rely on those external sparks, the fire will eventually burn out. Real, lasting motivation is something you create and fuel yourself.

It’s an internal drive, a passion for your goals that doesn’t depend on applause or approval. It’s the quiet commitment to show up for yourself every day, even when no one is watching, even when it’s hard, even when the results aren’t immediate. Because no one else is going to do the work for you—and no one else can give you the pride you feel when your dedication starts to pay off.

The real magic happens when you stop chasing motivation from others and start building it within. When your reason for showing up comes from your own vision, your own standards, and your own desire to grow, you create a consistency that can’t be shaken. That’s how you not only reach your goals—but keep surpassing them.

You do the work. You earn the reward. Every. Single. Day.

[summermastfitness]

Sweat and Soreness: Are They Really Signs of a Good Workout?

We’ve all heard it (or maybe even said it ourselves): "I was dripping in sweat—that workout must’ve been killer!" Or, "I'm so sore I can’t walk—must mean I crushed it yesterday."

But let’s take a step back and ask—are sweat and soreness actually reliable signs of a good workout?

Spoiler alert: Not really.

💦 Let’s Talk About Sweat

Sweat is often seen as a badge of honor after a tough workout. It’s visible. It feels intense. And it gives the illusion that you’ve torched calories and pushed hard.

But here’s the truth: sweating is your body’s way of cooling itself, not a measure of workout quality. Factors like temperature, humidity, genetics, hydration, and even your current fitness level can all impact how much you sweat.

In fact, someone could be working extremely hard in a cooler environment and hardly sweat, while another person might sweat buckets just sitting in a warm room.

✅ So what does matter?

Your heart rate and how long it’s elevated

Your form and movement quality

Whether you’re progressing (lifting heavier, going longer, moving better)

Your consistency over time

Sweat might feel satisfying—but don’t confuse it with effectiveness.

🧍‍♀️ Now, What About Soreness?

Muscle soreness (a.k.a. DOMS—delayed onset muscle soreness) is another misunderstood sign. Yes, it can show up after a particularly challenging or new workout. But soreness isn’t required for progress.

In fact, constantly chasing soreness can backfire. If you’re always sore, your body isn’t recovering well— and progress comes from recovery just as much as it does from training.

Soreness often means:

You did something new or different

You increased load or volume

Your body is adapting—but it doesn’t mean better results

Over time, as your body adapts and gets stronger, you may feel less sore even though you’re getting fitter. That’s a good thing!

💡 What Is a Good Workout, Then?

Instead of chasing sweat and soreness, ask yourself:

Did I show up and give effort?

Did I challenge myself appropriately?

Did I maintain good form?

Did I stay consistent with my plan?

Am I recovering well enough to train again soon?

That’s where the real results live.

👊 Final Thought:

Sweat and soreness are side effects, not goals. The best workouts are the ones you can do consistently, that challenge you just enough, and that leave you feeling strong—not wrecked.

Don’t let a lack of sweat or soreness convince you it “didn’t count.” Progress isn’t always loud—it’s often quiet, steady, and sustainable.

[summermastfitness]

Workout Variety vs. Consistency

Why Sticking With the Same Workout Routine is the Key to Real Progress

We’ve all been there—scrolling through fitness posts, seeing new workouts every week and thinking, “Maybe I should try something different…” While variety has its place, constantly switching things up might actually be the reason you’re not seeing the results you’re working so hard for.

Let’s talk about why sticking with the same workout routine for 4–8 weeks is one of the smartest things you can do for your body—and your confidence.

1. Progress Comes from Repetition, Not Randomness

In order to get stronger, leaner, or more toned, your body needs consistency. Repeating the same workouts gives your muscles a chance to adapt, grow, and perform better over time. This is called progressive overload—adding a little more challenge each week by increasing weight, reps, or intensity. It’s how real, lasting results are built.

2. You’ll Build Skill & Confidence

Every workout is a chance to improve your form, technique, and control. If you’re constantly hopping from one routine to another, your body never gets the chance to master the movements. But when you commit to a set plan, you start to feel stronger, move more efficiently, and notice those little wins—like nailing a squat or pressing a heavier weight.

3. Your Body Thrives on Structure

Jumping from workout to workout might feel fun at first, but without a consistent plan, your progress can stall. Sticking to the same workouts for several weeks allows you to train all major muscle groups evenly, avoid overuse injuries, and create the kind of balanced, sustainable results that last.

4. It’s Easier to See (and Celebrate) Progress

One of the most empowering feelings in fitness is realizing that you’re lifting more, moving better, or completing a workout that once felt impossible. That kind of progress is hard to see if you’re always changing things up. When you follow a structured routine, you can actually measure how far you’ve come—and that kind of motivation is priceless.

Trust the Process. Stay Consistent. Watch What Happens.

Your body doesn’t need constant change—it needs consistent challenge.

So if you’ve been tempted to switch it up just because something new looks fun, take a deep breath and remember: what’s really going to get you results is showing up, sticking with it, and giving your body the time it needs to respond.

You’ve got this—and I’m right here cheering you on every step of the way. 💪

Trust the process,

Summer

[summermastfitness]

Bare Anthology Wrap Dress

Cold shoulder pinkish peach maxi dress with floral print. Full wrap bodice. Beautiful on! I only wore once.

I just added this listing on Poshmark: Bare Anthology Wrap Dress. #poshmark #fashion #shopping #shopmycloset

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Happy 4th of July from this little cutie! 🇺🇸🧨🎆 . . . #merica #merica🇺🇸 #america #usa #redwhiteandblue #babygirl #chubbycheeks #precious #iowa #hostas #garden #summertime #fireworks #smile #daughter #chubbybaby #photo #bigbows https://www.instagram.com/p/BzgSnOjHgzV/?igshid=14gm7gu2lshvx

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I'm finally starting to feel a bit more comfortable and confident with adding in some higher intensity movements. I currently only perform higher intensity movements once or twice a week, depending on how my body is feeling I then focus on weight training at least 3x's a week. I'll be 5mpp next week, but this is still early postpartum. As with every pregnant woman, my body went through a lot over the past year. It's important to slowly introduce different forms of exercise to allow the body time to respond and adjust due to the changes from pregnancy and delivery. Also, because I am breastfeeding my joints are still full of the hormone, relaxin, which causes my joints to be a bit loser for the time being — being mindful of form and technique is of the utmost importance to decrease the risk of injury. EMOM of: * 10 DB Ground to Overhead * 10 Push-up Jacks * 10 MB Burpees * Choice between 5 wall walks, 15 shoulder push-ups, or 8 handstand pushups (pictured) * 40m bag push . . . #postpartum #postpartumjourney #postpartumlife #fitness #fitlife #exercise #workout #xfit #prolapse #igfit #highintensity #igfitness #Pregnancy #athleticism #fit #emom #weighttraining https://www.instagram.com/p/BzGM3S_Hot1/?igshid=mwipf29ac75r

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The foundation that we set for our children starts at a very young age. If we allow them to witness us being active, eating healthy, treating others and ourselves with love and respect, then they too will practice these things. If we lie around all day, eat junk food, and lack the desire to respect ourselves and others, then our children will more than likely follow the same pattern. Children are like sponges. They are continuously soaking up what they hear and see at an insane rate, especially babies. Why would you choose to be anything other than your best self, whatever that may be, for them? For me, I feel my best when I'm taking care of myself - eating healthy, exercising, drinking water, and getting rest. When I'm able to do these things, then I'm ready to be my best version of me. When I'm my best me, then my children feel that happiness & positive energy. It leaves a all happy and feeling good. 😊❤ I'd love to hear what things you do to help lay a positive foundation for your littles? . . . #babies #love #foundation #postiveenergy #goodvibes #healthyliving #healthy #nutrition #sleep #selfcare #selflove #children #bjj #babygirl #fitpregnancyjourney #postpartumfitnessjourney #prolapse #postpartum #jiujitsugirls #bluebelt #jiujitsu #brazilianjiujitsu #igfit #igfitness #fitmom #fitmomsofig #happybaby https://www.instagram.com/p/Byp8rxkH9HD/?igshid=tmnwkahu2ncw

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4 Rounds of the following: * 15 banded Goblet Squats * 10 es Reverse Lunge w/ 1A Snatch * 15 Upright Row * 15 Romanian Deadlift * 10 es 1A Row * Run 300m + 1 set of 20 stairs . . . . #fitness #fitmomsofig #fit #fitpregnancyjourney #postpartumfitnessjourney #igfit #wod #xfit #workout #prolapse #cystocele #fitpregnancy #postpartumfitness #mom #fitlife #igers #kettlebells #exercises https://www.instagram.com/p/BxM1NVXA90N/?utm_source=ig_tumblr_share&igshid=1xv3y4bzqp0qo

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I Wish I’d Known

I’ve been open with my prolapse diagnosis in hopes of educating others - pregnant, postpartum, and even those who have no plans of ever becoming pregnant.  With sharing, I’ve had an overwhelming response of love, support, and curiosity.  Many were women who like myself had never heard of prolapse and were curious to learn more.  Since diagnosis, I’ve spent these last 9 weeks educating myself on things such as pelvic organ prolapse, incontinence, and diastasis recti.  I feel as if I’ve learned a wealth of knowledge yet I know that it’s only the beginning.  

POP (pelvic organ prolapse), incontinence (anal & urinary), and diastasis recti are all things that commonly present themselves during pregnancy or postpartum, but may also occur without ever being pregnant.  So much so that you would think that the possibilities of these occurring would be discussed more openly.  Sadly, they are not.  What I've learned is that 1000's of women (and men) suffer from these conditions, many times more than one and none of them knew that they were at risk.   For this reason, I feel as if I've been called upon to share my diagnosis, help educate others and be an advocate for women's health.

What is POP?  Pelvic organ prolapse refers to the drooping or sagging of the pelvic organs; such as the bladder (cystocele), urethra (urethrocele), uterus (uterine), rectum (rectocele), and small bowel (enterocele).  All of these organs are held in place by muscles of the pelvic floor.  Anything that causes an increase in intraabdominal pressure (IAP) increases your risk of POP.  This includes but is not limited to pregnancy and delivery, running, lifting heavy, being overweight, constipation, etc.  Symptoms that may occur are lower back pain, painful intercourse, feeling of heaviness or pressure in the pelvic area or feeling as if something is falling out of the vagina. Current statistics estimate that 50% of pregnant/postpartum women will develop pop in their life time.

What is Incontinence?  Incontinence is the inability to control one's bladder or bowels.  This is very common in pregnant and postpartum women due to the increased weight on the bladder and bowels.  You may have heard women saying, “Whelp, I just peed myself a little.” while performing box jumps, laughing hard, sneezing, or coughing.  I know that I’ve experienced this on more than one occasion, but I just chalked it up as a side effect of having babies.  Little did I know that this isn’t normal, nor is it something that one has to live with the rest of their life simply because they had a baby. (Kegels aren’t the answer to everything, Ladies!) 

This brings us to the third condition that I mentioned - diastasis recti.  This is the separating of the abdominal wall. The growing uterus will push on the abdominals as it grows and this causes the muscles to separate into two separate bands.  This separation transpires in 100% of all pregnancies (Diane Lee, Hodges). However, not all suffer from their abdominal wall not moving back together once the baby is born. 35-39%of women 6-12 months postpartum have Diastasis Recti (Diane Lee). Once again, this is influenced by IAP not just the growing baby so men are able to be diagnosed with DR as well.  When the abdominal wall doesn’t move back together the person is left with a “pooch” or “bulge” in their stomach.  Symptoms include poor posture, constipation, back pain, and bloating.

What’s wonderful is that you may lessen your risk of developing these conditions, as well as many others, by working with a pelvic floor physical therapist.  This is another thing that I’ve added to my, “I wish I’d known” list.  These individuals are like gold.  They are an extremely valuable asset to your pregnancy and postpartum journey as well as to others who participate in activities that cause increased intraabdominal pressure.   A PFPT is able to work with you prior to you experiencing one of these conditions to help decrease your risk.  They are also able to help you once you’ve been diagnosed in hopes of correcting the issue or at least helping you become more aware of ways to keep yourself symptom-free.  I strongly encourage you to find one in your area if you feel as if you are suffering from any of these symptoms or as a precautionary measure.

As I’ve said before, no one is a greater advocate than you are for yourself.  YOU are aware of what you are feeling.  You are the one who notices when something isn’t right or is feeling off.  YOU are the only one who can speak up rather than suffering in silence.  I know what is being discussed are extremely sensitive issues, but they are issues that need to be addressed.  Please know that you are never alone.  Where there is one suffering there are hundreds of others as well.  I cannot will not, sit idly when I have the ability to share.  I may not be able to help all people, but if I am able to help just one then I know that my job is done.