Category Archives: FITNESS

MOMpreneur Monday: Prenatal and Beyond Fit

MOMpreneur: n. defined as a female business owner who is actively balancing the role of mom and the role of entrepreneur.

Welcome to our next installment of MOMpreneur Monday, highlighting Florida businesses and brands that were founded by female entrepreneurs and fellow Mommas.

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Today’s featured Modern Boca MOMpreneur is...the founder of Prenatal and Beyond Fit, Moji Doyle!

Prenatal and Beyond Fit

Tell us a little bit about your background, motherhood and what inspired you to start Prenatal and Beyond Fit…

I was born to a German mother and Persian father and was raised in Germany, England and France. I studied languages, law & economics at the University of Nice, France, where I also met my former husband. Since France was going into a recession, we decided to move to South Florida where his parents still reside today. With an international background, I worked for a technology firm in sales for over 4 years.

In the meantime, I had had my second child, working long hours and I didn’t want to have someone else raise my children. So when my youngest child, 13 months at the time, was diagnosed with a serious hip infection (he could have become crippled), I had to reevaluate my options. With a keen interest in health and wellness since the young age of 16 and the desire to help others, I decided to quit my corporate job and follow my dream to start up my own prenatal fitness business.

Prenatal and Beyond Fit

To my delight, I found that it was an untapped market, especially here in South Florida. It was super flexible, which was super important to me as a mom, and I could set my own hours and work around my children’s schedule.

I researched certifications extensively and other prenatal fitness businesses in the marketplace. I became certified as a Personal Trainer and Prenatal Fitness Coach in 2001 and shortly thereafter, the owner of a women’s gym offered me a position to teach prenatal fitness classes!

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What’s unique about Prenatal and Beyond Fit and why should MBMoms become your clients?

What’s unique with Prenatal and Beyond Fit is that with my Pre & Postnatal Fitness Coaching (I offer in-home and via Facetime/Skype), I specifically target women who are trying to conceive, are expecting or have just had their baby. These are also women who would like to stay or get fit and be well prepared physically, mentally and emotionally for the big event or the postpartum period.

Prenatal and Beyond Fit

Since there is so much mixed information out there, new moms are often unsure what exercises they can do, and which ones they should avoid or modify as they become pregnant. Therefore, they stop exercising as soon as they are pregnant for fear of hurting their baby. With my expertise, I can give new and expectant moms peace of mind and teach them what they should be focusing on and what they should modify or avoid.

With my 15 years of knowledge in the field and experience as a mother of two, I’ve worked with hundreds of new and expectant moms. I’m also a contributing author and work closely with my clients’ doctors and midwives. Every workout is fun, safe and tailored to the client’s stage of pregnancy, fitness level and how a client is feeling on a given day.

Prenatal and Beyond Fit

What new and exciting things are coming up for your business?

Many expecting women today do not incorporate any form of exercise into their daily routine.  My goal is to empower and educate as many women as possible to get or stay active before, during and after pregnancy. The benefits are not only tremendous for the mom, but also for the unborn child.

I’m continuously working on blog articles and exercise videos that are published to my website/blog and social media sites and I’ve been working on a number of e-books recently relative to diet and exercise. Even more exciting, I’m currently working on a project which will enable women to stay fit on their own from their smartphone or laptop.

Prenatal and Beyond Fit

What do you love about living and working in South Florida?

I am a beach girl/mermaid at heart and feel very privileged to be able to take a short walk to the beach and watch the sun rise and set. The beach is my sanity and “therapist” and it brings me joy and peace. I love waking up early, to see the day unfold; getting a workout in before I train my clients, or ride my bike.

I have wonderful clients and friends and amazing children. I feel very lucky and I think waking up in a beautiful surrounding contributes to my happiness.

Prenatal and Beyond Fit


Follow Prenatal and Beyond Fit:

Website-Prenatal and Beyond Fit

Facebook- Prenatal and Beyond Fit

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Twitter-Prenatal and Beyond Fit

SUBSCRIBE to Modern Boca Mom here!

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I Wish I Could Go Back to Preschool

There’s a song from the Broadway show, Avenue Q, that I can’t ever get fully out of my head. It’s called “I Wish I Could Go Back to College,” and the song talks about how life was so simple when all you had to do was go to class and hang out with your friends. It’s pretty spot on.

I miss those days, but lately I’ve decided: forget college. I would much rather go back to preschool. The stakes are lower, the parental servicing top notch…and now there are so many awesome opportunities for the 3+ set in our area that you might just want to go back with me!

Preschool Perk #1: Hanging Out Upside Down (at Capoeira for Preschoolers)

Whenever my daughter encounters a padded floor, the first thing she does is try to do a headstand. There’s something freeing about hanging upside down when you’re 3 years old and now there’s a perfect class to teach them the proper way to do so at Capo Capoeira in Coral Springs, Capoeira for Preschoolers. The class actually goes up to age 6.

Capoeira for Preschoolers Flier

Capoeira is a centuries old martial art that combines Brazilian music and dance with self-defense. The ”combatants” don’t actually try to hurt or even touch each other. Although the advanced flips and kicks of capoeira demand training, agility and skills, anyone can have fun with it and “play” capoeira, including preschoolers.

We love the Capoeira for Preschoolers class times at Capo Capoeira in Coral Springs. They are held every day but Wednesday and Sunday. Check out the flier above for more details!

(Psst…they even have a class for moms! Capo Capoeira has an amazing class every Monday, Wednesday and Friday morning at 8:00 a.m. where most of the attendees are MOMS! Each person who joins really becomes part of an amazing group of friends who support and push each other. Don’t be nervous– you don’t have to be flexible or coordinated to do capoeira! Their classes, including Capoeira for Preschoolers, are for all levels and ages, and focus on improving strength, flexibility, and complete body conditioning. Capoeira music also includes African drums, which takes the energy of a “workout class” to a whole other level!)

Capoeira for preschoolers and moms

Preschool Perk #2: Wearing Whatever the Heck You Want

Two headbands? No problem. Crazy color combos? Completely normal. Princess dresses or nightgowns worn around town? Can totally get away with it.

It’s good to be fashionably free at 3.

Capoeira for preschoolers

Princess dresses Capoeira for preschoolers

Preschool Perk #3: Falling Asleep Anywhere You Damn Feel Like

Regular naps are for suckers…uh, we mean TODDLERS. When you’re a preschooler, you laugh in the face of naptime. But when you’re tired, it’s on.

Whether you’re in the car, on the couch or near a floor, it’s all acceptable if you’re in need of a little snooze.

 Can we please go back to preschool already?

Sponsored: This post was sponsored by Capo Capoeira. All opinions expressed in this blog post are my own and not influenced in any way by the sponsor.  Any statistic, quote or other representation about a product or service should be verified with provider. Please refer to this site’s Disclosure for more information. I have been compensated, but that does not impact my views or opinions.

Boca Mom Talk: I’m Competing with Moms on Fitbit

Boca moms are fierce competitors. Now I’m not talking about the competition between mothers to throw the best children’s birthday party or seek out the latest Lululemon outfit to wear to school pickup. I’m talking about stepping and the tracking of said steps with moms on Fitbit.

Not familiar with Fitbit? Picture a pedometer on steroids. Typically a bracelet or clip-on device, you can track activity (steps), exercise, food/water intake, weight, sleep and heartrate and get real-time information about your day and night. The device syncs with a handy app on your smartphone and that’s where the competitive fun begins with moms on Fitbit.

Click the image below to read our #BocaMomTalk column on!

moms on fitbit

MOMpreneur Monday: Boca Fitness Consultant

MOMpreneur: n. defined as a female business owner who is actively balancing the role of mom and the role of entrepreneur.

Happy Monday Modern Boca Moms! Welcome to our next installment of MOMpreneur Monday, highlighting Florida businesses and brands that were founded by female entrepreneurs and fellow Mommas like today’s Boca fitness consultant.

MOMpreneur Monday Boca Fitness Consultant

Today’s featured MOMpreneur is…Lauren Sposito Truono, a certified personal trainer and Boca fitness consultant!

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Hi Lauren! Tell us a little bit about your background and how you got started as a personal trainer and Boca fitness consultant…

I am a Renaissance woman dedicated to fitness, athletics and personal growth.  Over my 20 years in the athletic and fitness world, I have continually grown and diversified my approach to personal training.  During that time, I worked as a physical education teacher and a coach at the Palm Beach Day School in Palm Beach, FL and The Meadowbrook School, in Weston, MA.  Later in my coaching career, I also worked as a high school lacrosse coach at Saint Andrew’s in Boca Raton all while dedicating my free time to helping others achieve their personal training goals.

In addition to personal training, I have also been a group fitness instructor and have taught a variety of classes including Zumba, TRX, Spinning, Boot camp, water aerobics and body sculpting.  I have been a certified personal trainer for 17 years and am currently certified with the National Academy of Sports Medicine.

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My passion for fitness and athletics started during my competitive Field Hockey and Lacrosse years at Babson College.  After my athletic career ended, I delved into the world of competitive running.  To date, I have completed over 30 marathons all over the world including: Boston, Rome, Hawaii, New York, Chicago, Miami, Palm Beach, Disney and Hartford.

WOW! That’s amazing.

My personal best marathon time is 3:09 finish in Miami where I placed 8th for the women overall.  I am also a 6 Time “Rock Run” Finisher – 50 Mile Ultra race around island of Nantucket…yes, it is all on the beach.  I have also completed 7 Half Marathons.

How has becoming a mom changed your approach to business?

Being a wife, mother, and daughter inspires me to be a positive role model and help bring out the greatness in others. Being diagnosed with Lupus 6 years ago helps keep me grounded and reminds me to appreciate every single moment.

I live by the Latin phrase, “Carpe Diem,” Seize the Day and encourage others to take advantage of everything life has to offer.

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What makes your business unique?
Being married and having children has taught me to embrace change and look at every day as a new adventure…not knowing what the day will bring. 

I apply these lessons to my personal training business and design programs that can be consistently followed, regardless of life’s daily stresses. I provide client centered service that is genuine and sincere and draw from my extensive fitness knowledge to design programs catered to any active lifestyle.

I make it easy for the client to achieve their goals by traveling to their homes or by meeting them at an outdoor location of their choosing.

What exciting things are coming up with your Boca fitness consultant and personal training business?

I am excited to now be working with a growing segment of runners.  As a Certified Running Technique Specialist, I video analyze runners strides and love being able to share all of my running knowledge and experience with fellow runners.

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What do you love about living and working in South Florida?

Watching the sunrise over the ocean every morning keeps me humble and inspires me to Carpe Diem! 

I also love to surround myself with positive active people, and there is no shortage of those living here in South Florida.

For more information about Lauren’s Boca fitness consultant services, email:

CALL : 561-889-4799

SUBSCRIBE to Modern Boca Mom here!


MOMpreneur Monday: Mommycise Fitness

MOMpreneur: n. defined as a female business owner who is actively balancing the role of mom and the role of entrepreneur.

Happy Monday Modern Boca Moms! Welcome to our next installment of MOMpreneur Monday, highlighting Florida businesses and brands that were founded by female entrepreneurs and fellow Mommas.


Today’s featured MOMpreneur is…Kim Goodman, Mommycise fitness founder and fitness professional.

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Being a new mother can be challenging at times, and yet you love it. The sleepless nights, the breastfeeding, etc. But something that you really dread is going back to work because it means time away from your newborn baby. Still, you’d like to have a job where you could be allowed to bring your baby with you. That would be ideal, sure… However, the modern workplace is not able to fully accommodate your needs as a new mother.

This is a dilemma that new moms often face, leaving them between a rock and a hard place. And you end up having only two options: becoming a stay-at-home mom or returning to your full-time job. It can be the hardest decision you have to make as a mother. Thank goodness we live in an age where we, as women, have more options. There are women that have chosen a path of their own and are succeeding at both, motherhood and business.

Luckily, one of them wants to share her story with you –and give a few tips to– other mommies out there looking to start their own businesses!

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Think of the rewards (not the risks)

Kim Goodman decided to establish her fitness empire, Mommycise fitness, after having her third baby three years ago. Kim wanted to get back into shape without having to leave her baby in the hands of a babysitter or a daycare center (which is something that all new moms want).

As a fitness expert, she was looking for an approach to this issue that represents an obstacle for many women looking to achieve their fitness goals. In a moment of complete brilliance, she decided to use her fitness background to develop an efficient, effective and safe 60-minute workout program that included her daughter Brynlee.

Kim created an exercise program that resulted in a great workout for both her and her daughter. Now, South Florida mommies can achieve their fitness goals thanks to Kim’s unique workout, Mommycise fitness, available in two different locations: Miami and Fort Lauderdale.

According to Kim, emotional to financial challenges arose as the risk was great, but the reward was like nothing else. By bringing her program to hundreds of moms, she realized that anything is possible.

Mommycise Fitness Modern Boca Mom Group

Do something different (that satisfies you!)

She had enough motivation to bring something to the community that was different, effective and very needed. But she wasn’t about to just be satisfied; she wanted to be complete.

“Being a professional trainer for several years working with the best in the business, I was satisfied, but I was a creator. I loved to try new things as well as test and research what others were doing to see what really worked”, she expressed.

Believe in yourself (as a woman/mom)

Even though you have push the envelope business-wise, the fitness expert also pointed out  that the key to self-empowerment is believing in yourself as a woman and a mother. She also warns that many people will tell you it can’t be done, and that it is up to you to believe in yourself enough to know you have what it takes.

Approach other MOMpreneurs (for advice)

Kim’s recommendation to other “MOM-preneurs” is for them to talk to other mom/women business owners and to seek inspiration to start something of your own.

“Just do it. If you have an idea, passion and motivation, there is nothing stopping you. Don’t depend on anyone else, you are the one who can make it happen”, she added.

Start a business that works (for you)

There are many business ventures out there that can allow you to have it all, like Mommycise, which now offers licensing opportunities to new moms looking to open their own studio, as well as complete training, designed marketing materials, workout programming and support.

Mommycise Fitness Logo Modern Boca Mom

Don’t give up (on starting your own business)

Remember that as a mom/entrepreneur you are fearless because you have decided to have it all in life: to work for yourself and bring your baby to work. You’ve decided to have your own business and make your own hours. And you put your child (or children) first, always. So, don’t give up on your dreams.

All women are warriors, so fight for what you want for you and your family!

Follow Mommycise on Facebook HERE.

Visit for more information and class schedules.

SUBSCRIBE to Modern Boca Mom here!


MOMpreneur Monday: The Yoga Joint West Boca

MOMpreneur: n. defined as a female business owner who is actively balancing the role of mom and the role of entrepreneur.

Happy Monday Modern Boca Moms! Welcome to our next installment of MOMpreneur Monday, highlighting Florida businesses and brands that were founded by female entrepreneurs and fellow Mommas.


Today’s featured MOMpreneur is…Paige Held, a yoga instructor and founder of The Yoga Joint, which just opened its newest location in West Boca Raton.

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Tell us a little bit about yourself and your professional background…

Before opening The Yoga Joint West Boca Raton, I became a mom to my daughter, Taylor Grace, 8 and my son, Michael Jai, 11. I am also a stepmom to two amazing young adults in their early twenties,  Kella and Mac.

When I was 24 years old, I became pregnant with my son and after my boyfriend at the time found out “we” were having a baby, he left and went down a different path. After being a single mom for a few years, Michael’s dad and I decided to give it a go again and I got pregnant with my daughter. Shortly after her birth, the father and I split for good. Once again, I was a single mom to the most amazing children. I was also busy working full time as a yoga teacher, teaching 17 classes a week, doing workshops, and traveling to share my love and knowledge of yoga.


What led you to starting your own business?

After four years of being a mom and working so much for other people, I realized I was really good at helping people find their greatness through the teaching of yoga. I also realized I had a unique gift to inspire people to be a better version of themselves and live a much better life.

During this time, I was doing a ton of shuffling and multitasking. I was on welfare and didn’t make much money, so hiring a babysitter was not really an option. While I would teach, I would have anyone and everyone help me with my kids. Between family and friends it seemed to be working, but was it????

When my daughter was 16 months old, I met my now husband. He had two kids of his own. It was love at first sight and in the next year we blended our family. That first year was a whirlwind to say the least. Having a 1, 3, 12, and 13 year-old makes for a busy household. Having to take on the responsibilities of two more kids and their schedules made practicing yoga…interesting.

Although I never missed a day of work, I found I could not get on my mat as much as I liked. And as all yogis know, the way I am the best wife and mom is when I am taking care of myself.

Yoga Joint Class Modern Boca Mom

When did it finally happen for you?

When our youngest was 3, I DID IT! I opened up my very first 4,500 square foot space with a daycare, beautiful showers, a wonderful boutique and a FULL schedule of classes to choose from. The Yoga Joint was an instant success! The families finally had a place to practice and people without children loved the clean, cool vibe the studio provided. Our first studio became a place where people of all ages and backgrounds could come together and have a sense of community.

We are now SO excited to be expanding our concept into The Yoga Joint West Boca Raton! The studios are full of so much love, family, community, fun events, retreats, trainings  and so much more!

What is unique about The Yoga Joint West Boca Raton?

Childcare! After teaching and dragging my kids to sit in the lobby of the studio I was teaching at in my pre-MOMpreneur days, I had the idea to open my own studio that had a “kids club”/ “day care” area. I knew there was a huge need for this. There was nothing like it anywhere.

I thought it would be really unique to be able to take a great yoga class, in a yoga studio and know your children were right in the other room safe and happy. Or even better, know that your kids could take their own yoga class while you were taking yours.

Yoga Joint Modern Boca Mom Logo

What do you LOVE about living in South Florida?

I was born and raised in beautiful Fort Lauderdale and I feel so honored to be able to have made my passion and my lifestyle my career.

I feel so blessed to have my children be a part of the amazing people we have at the studios. I feel so lucky to be able to raise my kids in this beautiful area. The Yoga Joints bring the energy of the community up, making both parents and children happy.

Follow The Yoga Joint on Facebook HERE.

Instagram @theyogajoint @paigeheldyoga

Visit for more information and class schedules.

SUBSCRIBE to Modern Boca Mom here!


FREE Yoga-ahh Classes in Boca-ahh Raton

If you’ve read Modern Boca Mom’s most recent post on Boca  Mom stereotypes, then you know that I probably fall into the “Free Mom” category. If I didn’t before, then I certainly do now! 😉

As a result, I’ve decided to put together a list of all of the incredible free Boca Raton yoga classes that Boca & Delray Beach have to offer!

Yoga has long been known to provide endless benefits for both the mind and body. I always feel best when I include it in my daily life. This can get pretty pricey, so I try to take advantage of the free Boca Raton yoga classes to fill in some of the gaps and keep me on the mat!

free Boca Raton yoga classes

The Fair Trade Boutique:

This awesome gem of a boutique not only provides the latest and greatest in sustainable apparel and accessories, they also provide two (you heard me) FREE Yoga classes each week.

Wednesday evenings at 5:30pm you can participate in an awesome Restorative Yoga session. Saturday mornings at 10:30am you can catch their FREE Vinyasa class.

Bonus – Saturday afternoon they host “Sunshine Yoga” a toddler yoga class ($12 charge).

free Boca Raton yoga classes

Sunset Yoga on the Beach:

Atlantic Dunes Beach is one of our favorite beaches in Delray. Every Wednesday at 5:30pm, Jessica Om treats local residents to a free yoga class at sunset. A great way to start your week roundup and settle in for a relaxing weekend.

Sanborn Square:

Every Saturday morning at 9am, the ever popular Leslie Glickman teaches a yoga class for all levels to a packed house. This is THE place to be for early morning yoga on Saturdays. Leslie is the very life of Yoga Journey, the studio located on the 5th floor of the Wyndham Boca Raton.

Essentially Yours,

Modern Boca Crunchy Mom

Do you have a favorite among the free Boca Raton yoga classes in the area? Share details in the comments section below!

Erika is a Write-at-Home Mom of two boys Evan & Nate. A self professed Bookworm and Advocate for Play. She created a blog called Essentially Erika that focuses on All Natural Parenting, Life, Nature and all things Organic. Follow her journey to getting back to basics and discovering what’s essential.  

You can follow Essentially Erika on FacebookInstagram & Twitter.

Take a Yoga Journey…


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I can barely move my arms today.
I mean, in the best possible way of course! You know, that post-workout soreness (not pain), confirming that yes, you actually DID do the correct moves in class. Well, I have Leslie Glickman to thank, the founder of Boca Raton’s own Yoga Journey, located in the Wyndham Boca Raton Hotel. 

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Many of you may know her from the yoga class she teaches in the park (Boca’s Sanborn Square) every Saturday morning at 9AM.
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This Modern Boca Mom knows her from making the Wyndham Boca my home away from home- hello Farmer’s Table & Trend Tea!
Leslie invited me to take one of her classes this week, so I took the elevator up to the 5th floor and joined her devoted South Florida followers for an hour of Monday Vinyasa Basics.
Wow! Yoga Journey is popular! Hotel guests are also invited to take any yoga class as well.


Having been out of the yoga game for some time, I really liked this class because it allowed attendees to have a live dialogue with Leslie. I mean, she is the expert after all and if you’re not doing the yoga poses correctly, why do them at all?


Did you know that Yoga Journey has called the Wyndham Boca home for almost TWO YEARS?

Find out more about Yoga Journey class descriptions and their schedule here.
Follow them on Facebook here.

Sponsored: This post was sponsored by the Wyndham Boca Raton. All opinions expressed in this blog post are my own and not influenced in any way by the sponsor.  Any statistic, quote or other representation about a product or service should be verified with provider. Please refer to this site’s Disclosure for more information. I have been compensated or given a product free of charge, but that does not impact my views or opinions.

MBMom’s ‘Girl’s Night Out’ Ideas: Fitness Edition

Welcome to another edition of Girl’s Night Out, MBMom-style!  We’ve covered Drinks….we’ve covered Staying In….so this time we decided to get moving!

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Who says a Girl’s Night can’t get the heart pumping…literally!
‘Fit’ is the new skinny (it’s true!)!  More and more of us include fitness and activity into our daily lives – and if you don’t, you REALLY should!  So we compiled a list of fun workouts and activities that you can do with your friends on your next MBMom’s Night Out!
And hey, you can always go grab a drink with your girls AFTER the workout…you’ll have earned it!
Psst…you can buy the cute sign from our featured image on Etsy here.

Races: Running as a group is fun – chatting helps to pass the time and your friends may give you that extra motivation that you need to just keep going! If your gal pals like to Run, Forrest, Run – build a team and go for it! There are “fun runs” happening all over the country all the time – and who says a Girl’s Night Out can’t be switched to a Girl’s Day Out?!
The Color Run is coming to Sun Life Stadium in Miami in November. Their slogan is “The Happiest 5k on the Planet”…who would want to miss that? Remember to wear white and, after a few short miles, you’ll leave with a smile and covered in paint from head-to-toe! Good times!

Pole Fitness: This sounds VERY intimidating, I know, but if it’s not taken too seriously it can be a HUGE amount of fun! It’s a great workout and, when paired with some “liquid courage”, it could be the great time you and your friends have been looking for!
Most studios offer private classes if you want to keep it “for your eyes” only – POLESTARS in Hollywood and Boca Brickhouse in Boca are 2 of the dozens of local studios where you can get your pole dance on!  Give it a try…you never know, you may learn a thing or two! 🙂

Boca Brickhouse Pole Fitness

Tennis: ANYONE can hold a racquet and swing it – whether you make contact with the ball is another story! Tennis is fast and fun – perfect for a girl’s night out! A “round robin”-style tennis tourney is a great way to sweat it out and get in a ton of laughs! Keep it light, make up your own rules and relax – it’s all in good fun!

PoundYou’ve seen it on MBMom’s Instagram, but if you haven’t experienced Pound Rockout Workout on a Friday night at Organic Movements in east Boca, you are missing out on a FUN TIME. Pound is a full-body cardio jam session, combining light resistance with constant simulated drumming with drumsticks called Ripstix™!

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You can burn between 600-900 calories per class…which will make up for the bottle of wine you bring in your gym bag to drink with your girlfriends after in the OM kitchen. 🙂


What are some of your ideas for a MBMom Night Out, fitness-style?? Comment below!

Samara is a stay-at-home mom with a passion for health, fitness, and social media. In her “downtime” from mommy-ing two boys, she is an account executive for a boutique social media marketing firm and the founder of healthy living blog, Peace, Love and Ice Cream!

MBMfitness Spotlight: Burpees (Ugh)

For this month’s MBMfitness Spotlight, we have an exercise that people just love to hate – BURPEES!  (Sounds like something your 4-month-old would do, right?!  How hard could it be?)
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I personally LOVE doing burpees! (Says Modern Boca Stay at Home Mom for the record…)
Burpees are a powerful, plyometric, combination exercise that work to tone the entire body while also giving you a great cardio workout!  For added torture benefit, they can even be TABATA-ed (4 minutes of high-intensity interval training)!
So what IS a burpee, you ask?  Well, let me break it down!
Here’s a tip: Try to go from step to step as quickly as possible.  Burpees should be done in one fluid motion!

1.    Crouch down and place your hands flat on the floor.
2.    With a quick burst, jump your feet back so you land in an extended-arm plank position.
       Modifier: Instead of jumping, simply walk your feet back to the plank position.
2b.  (OPTIONAL STEP) Do your push-up.
Modifier: Do a push-up on your bent knees or simply drop your entire body to touch the floor and then push yourself up to the plank position again.
3.    With a quick burst, jump your feet back up to your hands and stay in the low crouch position.
Modifier: Instead of jumping, walk your feet back up to your hands.
4.    With the force in your legs, explode up into a vertical leap – the higher the better.
Modifier: Instead of doing a vertical leap you can do either a smaller jump or come to a standing position.
CONGRATULATIONS…You’ve completed a Burpee!

Here is our friend, fitness expert Sara Haley, demonstrating my favorite combination exercise using the steps listed above. Guess what? She’s loves burpees, too!
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“The more muscles you use in an exercise, the more calories you burn, and thus the more results you will see – which could mean weight loss or overall body toning. That’s why the Burpee is my favorite exercise – you literally work your entire body while getting your heart rate up at the same time! There is no other exercise that is that rewarding!” – Sara Haley

Everybody loves a challenge – here’s one that we have for MBMoms…if you choose to accept it!

Try to do 10-20 burpees EVERY DAY in the month of October!

You can do them all at once or break them up throughout the day.
(If you’re a workout beginner, you can aim for 5-10!)
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Do you love (or love to hate!) burpees? Comment below!

DISCLAIMER: Please remember to consult a physician before starting any exercise program.  Follow the tips in this post at your own risk.

Samara is a stay-at-home mom with a passion for health, fitness, and social media. In her “downtime” from mommy-ing two boys, she is an account executive for a boutique social media marketing firm and the founder of healthy living blog, Peace, Love and Ice Cream!