Mama Muscle Ministry

Mama Muscle Ministry Strength Training Coach, Pre/Postnatal Coach, Empowering women through God's transforming word with movement & wellness, M-CPT, CPPC🏋️‍♀️💪🏻🤰🏻

My kiddos will tell you that I love sweatpants (leggings), a cozy blanket, all the coffee mugs and a warm coffee in the mornings. I am married to my high school sweetheart. We have been married 10 years this coming October 2022 and we have three beautiful children. After our second child, I was in a funk (believed to be postpartum depression but undiagnosed- passed all tests) so i had to take matters into my own hands. With lots of prayers and Aaron's support, we got a BowFlex and I exercised for "me time" while the kiddos napped. Exercise, self help books and affirmations helped me find myself again. I loved it so much that I pursued a personal training certification so I could help mamas just like me feel like themselves again throughout pregnancy and postpartum. I believe in cheering on women where they are at to where they can be.

09/24/2025

Wednesday.

Power of Choice and decision making.

Did you know you have the choice to make decisions in your life?

As a mama I know it's difficult making the decision to take on what feels like yet another thing like real self care when we are consumed in caring for those around us. However, not practicing self care is also a decision, a choice with consequences. One that will often - at least in my case- leave you feeling burn out and irritable.

How do we change the story?

Self awareness is always a great place to start. Where are you at in your life? What do you want to change? Come up with two- three solutions to change that behavior- remember to start small - so break that behavior down into smaller steps. Always evaluate- is this working for me? and don't be afraid to change it up if it isn't. Guilt free.

You are the ultimate decision maker over your choices. No trainer, friend or family member can make you change the things in your life to improve it for you- only you know the how and the what that can do that for YOU.

Ever hear "you can lead a horse to water but you cant make him drink it". Habit changing takes time. Allow God's grace to lead you.

Start today. Evaluate these areas.

Message me if you have questions or if you want to dig deeper ❤️🙂

•relationship with food
-do you go to food when you are in your emotions? stressed? anxious?
•exercise
-how often are you moving your temple? Are you exercising because you love your temple or because you want to change it?
•sleep
-Are you going to bed at or before 10pm? What time do you put away screens?
•self care
- do you brish your hair? wash it? Clean your face? Put your face toward the sun?
•reducing unnecessary stress
- Are you obsessed with social media? Do create healthy boundaries ?

Take out your journal and evaluate often.

❤️Mama Muscle

09/24/2025

"Remember that your thoughts are the primary cause of everything"

-Rhonda Byrne, The Secret

Start today off with gratitude 🥰

09/23/2025

Happy Tuesday!

Habits vs. Calories. Which is better?

While it is most definitely your choice, I believe in nutritional habits over counting calories.

Here's why - counting calories causes women (and some men) to develop obsessive thoughts and behaviors around counting every single calorie. Calorie counting isn't even an exact science because so many factors play in the number of calories food have : fried, sautéed, microwaved, fresh, baked ... etc. As a result, people allow those numbers to dictate how they feel about themselves and even label themselves as 'good' or 'bad' whether they achieve the set number of calories.

On the other hand, when we develop habits around optimal nutrition throughout over day - we aren't labeling or obsessing over the cake, cookie or indulging in holiday food.

Knowledge is power. When you are given the opportunity to use what you know, you'll feel better about your daily choices for not only yourself but for your family as well. 🙂

Here is what you need to know. ⬇️

Protein build and maintains muscle growth and development. Also, protein is vital partner in hormone supply, blood sugar balance and energy throughout the day. Great sources include chicken, beef, salmon, eggs, turkey and cottage cheese.

Veggies and fruits are where we gain our vitamins, minerals and antioxidants which improve overall health and reduce inflammation.

Red fruits and veggies are great for heart health.
* grapefruit, watermelon, red pepper, cherry, strawberry, radish

Green for fighting off sickness.
* spinach, kale, kiwi, green apple, asparagus, zucchini, green pepper

Blue and purple for brain health.
* eggplant, purple cabbage, plum, blueberry, black olives

Yellow and orange for heal cuts and eye health.
* yellow pepper, pineapple, butternut squash, cantaloupe and pumpkin

White and beige for energy.
* Banana, mushrooms, onion, potatoes, cauliflower and garlic

Fats are essential for brain function, eye health and building of cell walls. Healthful fats are also important for blood sugar balance, craving reduction and satiety. Great sources are fatty fish, nuts, seeds, olives, avocados, coconuts, meats, cheese, butter and yogurts.

Carbs. We like to think of as a bad word but carbs are essential for energy and healthy hormone levels. Whole grain is more nutrient dense (better) than white grain food - white rice, white bread. Great sources are brown rice, oatmeal, oat bran, quinoa, potatoes, sweet potatoes, root veggies and squash!

Hydration is the most important nutritional habit. Water makes up 2/3 our bodies and is lost through daily living- sweat, urine, respiration. Dehydration can affect digestion, cognition, skin health, body temp regulation and can cause headaches, tiredness, body's functioning and concentration. While we do obtain water from fruits and veggies, it is suggested to consume at minimum 1/2 your body weight in ounces per day!

Woooo! That's a LOOOT of information. But hopefully, if you've stuck with me this far, you see how by just creating healthy nutritional habits is a better way to obtain your nutritional goals over stressing over the number of calories in and out! 🙂

Please don't hesitate to message me if you'd like more information on nutrition ❤️

❤️Mama Muscle

09/22/2025

Wanna burn fat? Lose weight?

•Start by building muscle mass as your main goal- strength training has so many benefits, weight loss is one of them.

•Don't restrict your calorie intake - ALL food is energy, especially for your metabolism.

•EAT BETTER FOODS- nutrient dense foods, whole grains and fruits, veggies should be your go-to. Think single ingredient food items.

•Sleep- rest is when your body restores and rebuilds all the things from muscle to mitochondria. 

That's it! 😅 Simple enough. Hard when you need to realign your daily behavioral habits, i know! But I got you.

Follow me the next couple days as i give you detailed ways to realign your daily habits to achieve your goals! 💕

❤️Mama Muscle

09/21/2025

Hey there Mamas!

Many women have pelvic floor issues after pregnancy.

🚨SIGNS you could have pelvic floor dysfunction:

•Increased urination (more than 6-8 times per day)
•leaking urine when coughing, sneezing, laughing, exercising or otherwise exerting oneself
•can't make it to the toilet in time
•pain with in*******se or pe*******on
•feeling of heaviness in the perineum
•feeling of something "coming out" or "falling out"
•difficulty inserting a tampon

IF you have one or more of these symptoms, know that it is common among athletes, during pregnancy, after birth, with aging, poor nutrition, with hormone changes, with exercise and even among men but is not normal body functions.

THERE IS HOPE!! 🙌🏻

I recommend speaking to your regular physician to refer you to a physical therapist to start strengthening your pelvic floor.

IF you have questions, i can discuss how to assess your pelvic floor strength and a few movements breathing exercises to help start strengthening those muscles pre-pregnancy, throughout pregnancy and post natal. ❤️

09/20/2025

Pelvic Floor WOD 🎉💪🏻

Pelvic floor engaged on movement

engage on exhale - Watch video of the day for demonstration 🥰👇🏻

donkey kick
Glute bridge
squat
child pose
cat cow
clamshell
side lying knee abduction

Complete 3 sets of 8-10 reps!

How does it feel? Were you able to engage your pelvic floor? 👇🏻

09/19/2025

"For we are Gods masterpiece. He has created us anew in Christ Jesus, so we can do the good things He planned for us long ago. "
-Ephesians 2:10

09/19/2025

Happy Friday!

Now accepting clients for online training!🙌🏻

This training will be a mix of:
*bodyweight and resistance
*HIT
*pelvic floor/ diastases recti workouts
*stretch and mobility
*options of 3 or 4 days per week

All programs will be assigned through Quick Coach - a free program 🎉

DM me with questions 🙂👇🏻

❤️Mama Muscle

09/19/2025

Success is a state of mind. Victor or victim, you decide. You’re as successful as you believe yourself to be. Point blank.

Desire is Latin for ‘of the Father’. Those thoughts, that burning desire in your heart - that’s God showing you the path He has for you. Fear comes because the space we are about to enter is unknown and unfamiliar so we stay complacent with what is comfortable... even if it’s being comfortable with uncomfortable. That’s not what God called for us.
Grow.
Be molded.
Become the person your Father made you to be. Fear and anxiety show that you are on the right path, that He is molding, growing and developing you into the leader and person He called you to become.

I challenge you today to really sit down and write down the stuff, just all the things you ever wanted for yourself, your children, your family. The crazy, never in a million years things. Then under it - write why those things. What good will come if you accomplish those things? What bad will come if you don’t?

Then do those things. Once you have the why it’s important- those desires will work out the how to make it happen. Every day write down those goals to remind yourself why you’re doing all the things. God will work out the rest. Let’s your why motivate you. Chase after what your heart desires. You are somebody. You can achieve anything.

I believe in you.

❤️Mama Muscle

09/18/2025

The big 9 to whole body wellness⬇️

•exercise
•mediation
•journal
•read
•eat healthy
•socialize
•sunshine
•water
•sleep

I will be going into each of these deeper over the next couple days 🥰

❤️Mama Muscle

03/03/2025

I had an old client reach to me. 🥰

I have created an at-home 6 week regiment (3 days/week).

•Great for mamas wanting to get back in the swing of movement with kiddos running around
•Can be completed body weight, bands or free weights
•30 minute workout, can be completed in 2-15 minute sessions
•online for easy access

$50 for the whole 6-weeks.
618.218.5658 or DM me here.

01/21/2025

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Address

608 4th Street
Freeman Spur, IL
62841

Opening Hours

Monday 9am - 12pm
4pm - 7pm
Tuesday 9am - 12pm
4pm - 7pm
Wednesday 10am - 12pm
4pm - 6pm

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