Keeping your kids active

August 3, 2016

It is already hard enough for moms and dads to raise happy and healthy children, but when you throw in all the other struggles of life and it can seem near impossible. As our kids grow older and they have more responsibilities themselves, it’s easy to forget the importance of keeping them active. 


Unfortunately, childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years. This leads to a variety of health problems and even low self-esteem.


As parents we must make it a priority to keep our kids moving. The best way to do this is to model the behavior ourselves. Show them that you enjoy exercising and being healthy, they will be more willing to give it a chance.


Here are a few of our recommendations on how to stay active with your kids:


In the first year our little ones can weigh roughly between 6-25 pounds. What better way to workout with your kids then to use your kids to workout! For many workout programs you can use your baby in place of the weights. As your baby gradually gains weight, you will gradually gain strength – it's a win-win.



Working out and being active is FUN! Riding your bike, skating, hiking, playing tag or sports are all things kids will enjoy doing. Kids follow your lead! 



At this age, your kids can really understand and do a workout with you. Here is a fun workout our trainer Brittany likes to do with her boys:


Do each move for 30 seconds each. Complete all moves once then repeat the entire workout 3 more times for a total of 4 times through.

  • Jumping Jacks

  • Suicides

  • Chest to Floor Burpees

  • Stability Ball Pass Crunch

  • Patty Cake Plank



Protein Mug Cake 

A low-calorie, protein packed snack!


  • Level 1 – preferably chocolate peanut butter or ice cream sandwich


    Available at:

  • Splash of liquid egg whites

  • Water

  • 1 tbsp. almond butter

Put 1 scoop of Level 1 in bowl and add a splash of liquid egg whites and a splash of water until its cake batter consistency.
Microwave  for 30 seconds – watch it close because it cooks fast.

The center will be gooey and the edges will be cake.

Add 1 tbsp almond butter or Dark Chocolate PB and put it in the center.


Source: Jenna Fail










Rise and shine with Krysta Capone Sunday mornings at BCMF!


Get your body ready for the new week ahead, and leave the tension from the past week behind. Your body will thank you.

**Please bring a yoga mat 


Sunday Flow will only be on the schedule for the month of August. If the class gets a good response we will add it to our weekly schedule, but for now we are testing it out for the month of August.


Continue to check the website for updates to the schedule if we change anything.



Growing Our Tribe

I am so blessed to announce that we will be welcoming another BCMF baby boy to our team! Let me tell you, working out is hard enough, but when you are pregnant, trying to find the energy and motivation to keep going is so much harder. 


I am beyond excited to be able to help other fit moms as I finish my certification and become a pre & post-natal specialist this summer. If you are interested in finding out more, email me anytime at


1st Phorm has really helped me keep my balance with their pre-natal vitamins, helping me feel somewhat normal and filling in the gaps with my nutrition. I would recommend these to any expectant mommy’s out there!


Please help us welcome Trevor Anthony Parente making his debut in February 2017!


Support your changing body and your baby's health and development with 1st Phorm's Prenatal Plus! 




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