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It’s nearly 2021. FINALLY.

Many of us go into a New Year with clear eyes and fresh hearts. We buy the planners and the calendars, join the gyms, and buy all the vegetables in the grocery store. We set a bazillion alarms on our phones to go to sleep earlier, wake up earlier, remind us to drink our water and change the laundry. We set goals, get motivated, and start strong.

So….why then, do so many of us throw in the towel on our...

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We all have a lot on our plates right now. Life can seem overwhelming, with competing sources vying for our attention. These five daily habits have helped me keep stress at bay and focus on the big picture.

  1. Turn off notifications on your phone. Set all alerts to OFF (text dings, email inbox, social media notifications). If it’s urgent, you’ll get a phone call.

  2. Try a 10-minute meditation...

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The other week during a tele-health visit, my therapist asked what I had been doing for self care. “Well, today I drank water and had toast for breakfast,” I said. “Okay,” she replied. “So, bread and water. You can do better.” I laughed, but she was right.

The list of things you take care of (helping your kids with school, feeding your family, answering work emails)...where are YOU on the list?

Perhaps your wellness routine came...


As a marriage and family therapist much of my time is focused on thinking about how to help others optimize their mental health. The dystopian nightmare of 2020 has left me with more questions than answers. So much has changed in such a short period of time. 2020 has been hard for just about everyone, in every category imaginable.

How it has impacted each of us differs in just as many ways, but...


After my daughter Saoirse was born, a nurse helped her latch onto my breast, and it was… the start of a painful, challenging experience that would take months.

She began sucking vigorously. “Good, this is good,” I thought, as my toes curled in pain and I fought the urge to rip her from my body. “Is this supposed to hurt this much?” One minute into this excruciating first session, I adjusted her latch. I was horrified to discover a...


Each Thursday and Sunday, I join a special group of mamas-to-be as we celebrate the week's accomplishments and help each other through the challenges. From crowd-sourcing the best belly bands to talking about the less "Instagramable" aspects of labor and delivery, the FIT4BABY Prenatal Fitness Class mothers support each other as the weeks roll...


When you're a relatively carefree nineteen-year-old, some of the last words you want to hear (or can even begin to understand) are: biopsy, malignant, melanoma, and surgery. Alas, they were the price I paid for my hobbies that weren't very well-suited for my freckled, fair skin. You know, things like laying out in the sun with baby oil and regularly hopping in tanning beds. I cringe at these thoughts and images now that I'm older and more...


I subscribe to the, “love where you live” motto and although I’m not the most nature, heat, humidity, or dirt-loving girl in the world, I do love to spend time outside with my family. We are lucky enough to live in a place where we can play outside year round, but we aren’t the only ones. Ticks, those little blood-sucking vectors, love the NC climate.

Our state is a year-round hot spot for ticks, with its peak occurring during the...


To My Rising Kindergartener,

This special day called Graduation means you have made it through preschool, and in just a couple of months, you’ll be a Kindergartener. It is a really big deal to us and we are now the ones feeling all the big feelings. As you head to a new school with new teachers and new friends, keep these lessons close to your heart.

Be kind. On the first day of school, find someone who...

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Oh hayyyyy, it's time to celebrate YOU, mama!

Obviously, we'd all love to get a full night's sleep, be served an absolutely decadent breakfast in bed (with plenty of coffee and quiet time), and spend an entire day at a spa / winery / luxury hotel while listening to our favorite podcasts... but just in case you aren't able to get ALL OF THOSE THINGS on May 12th, we've rounded up some of our favorite...


While pregnant with my second son, I somehow felt as though I'd already failed my first.

Let me back up. The love that I felt when my first son was born was absolutely immeasurable. It was that soul-sparking, heart-exploding, can't-feel-your-face-you're-smiling-so-hard feeling. But when I found out that I was pregnant for the second time around (when my first was just shy of 1 year old), let's just say that I felt... a lot of feelings....


My family and I moved from Alexandria, VA to Chapel Hill, NC in January of 2015. I literally knew one woman: my cousin Sarah. I spent our first winter here settling into our home, trying to manage launching FIT4MOM Chapel Hill while being Mom to Sophie... all while my husband still worked in northern VA and was gone Monday - Thursday. I loved meeting other moms at playgroups, story times, and library events.

I absolutely...


If you're reading this, chances are you're a magical fairy-like unicorn mama like the rest of us. What I mean is, our kiddos may have snotty noses, but not us, right? WRONG! The cruelest snippet of motherhood is that MOMS GET SICK, TOO. Why is this even allowed? How is this possible? What can be done to fix this?!

Unfortunately, kids are walking Petri dishes and between the snacks, the diapers, the bottles, the stroller handles, the...


I have been through all of the stages of Valentine’s Day.

Like most adults, I have experienced the following Valentine’s-related emotions:

  • “I am so in love! Oh, I hope I get a great gift!”
  • “Going out with my friends is a great time to meet new single people!”
  • “I hate Valentine’s Day because I don’t have a special someone.”
  • “This is lame because we already know that we love...

With a new year just beginning (HOW?!), I really wanted my husband and I to sit down and reflect a little on the past year. It was my way of sorta… uncovering our goals for 2019. Because let’s be real. We have two toddlers. We very often find ourselves in a never-ending cycle that looks something like this:

  • Wake up
  • Husband goes to work
  • I do stuff with the kids all day
  • “How was your...
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We have cats.

Three, to be exact.

Ellie, who my husband “inherited” from an ex-girlfriend. She’s somewhere in the ballpark of 17-18 years old and it feels like on a now-monthly basis we are shocked that she is still alive and seemingly healthy.

Gretchen, who I found at a local shelter shortly after Richard and I moved in together. Maybe 7 years old?

Merlin, who Richard and I stupidly adopted together from another...

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This is “the most wonderful time of the year”, but it can also be the most STRESSFUL for so many mamas. We’re here to help streamline your holiday to-do list! Check out our tips for keeping #allthestress at bay from now until the end of the year!

1. Make a “what is most important” list. You WILL burn out if you try to drag your family to every single train ride, breakfast with Santa, light show, dinner, concert,...


When I was pregnant with my first baby, I tried to imagine what each of those baby milestone moments felt like for first-time parents. It must feel wonderful. The pride, the joy, the sheer awe that comes with realizing that you created a tiny human that can accomplish a feat as riveting as rolling from back to front. Amazing! I told myself that every single moment must be documented, celebrated, and remembered,...

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Dear Parenting After Loss Mama,

I want you to know that I am here with you. I am five years into parenting my baby boy. Before him, one infant loss and two miscarriages. Since his healthy birth, three miscarriages.

Parenting is hard work no matter what your journey to get here looks like. But this parenting after loss gig, it is really hard.

October is Pregnancy and Infant...


The statement ‘no two pregnancies are alike’ is truer than true. During my first pregnancy, I spent much of my time reading, researching, and preparing for the baby. During my second pregnancy, I turned the focus on caring for myself. This meant taking care of the magnificent body I already had, that was meanwhile housing another human being. Taking care of myself meant that my baby, nestled deep in it’s womb, was getting the best care...


FIT4MOM is a lifestyle. Sure, moms show up for the workouts, but they also show up for the camaraderie. Our very own Stroller Strides mama Callie Tramantano describes the FIT4MOM village perfectly -- “Everyone is in the same boat as you. Everyone has kids, everyone has things going on. You all have goals and show up and give the best that you can give, and if that means you’re holding your toddler the whole time, then it is...

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If you missed our article in The Produce Box's weekly newsletter, check it out! You'll learn great tips for "Eating Healthy While On-The-Go This Summer"!


Body Back seemed intimidating to an out of shape 40+ overweight Momma of two girls. I mean I couldn’t do a burpee and believe me I have witnesses from a class I took… I couldn’t do a push up or hold a plank… Sit ups were only something I remember doing back in high school, and the horrible memory of running a mile to graduate high school was still etched in my head. “I can’t do that,” I thought. I have always been overweight; my boobs have...

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Summer is here! You can start planning now to have a fun summer with lots of activities to keep up your child’s learning outside of school. Summer is an exciting time for children, but for some the change in their daily routine can be a difficult transition to make. Having summer plans and a routine for the day can help children make the transition. Talk with your child about this transition and find ways to help your child be part of the...

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Our very own Rachel Burton landed on the cover of Chapel Hill Magazine's March 2018 issue. Read her inspiring FIT4MOM journey.


Mom, what's for dinner?? Now that’s a loaded question if I ever heard one. Give the wrong answer and you could be met with loads of opposition from your kids, trust me, I’ve heard it! “Why don’t you make something that I like?”; “That again, didn’t we just have that?” and my personal favorite “I’m huuunnnggrryy, why is it taking so long?” spoken in the first 5 minutes since you walked in the door. It’s...

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Preparing for a new baby is exciting and stressful. As soon-to-be new mothers, we create baby registries, read books, and take hospital tours and birthing classes. Most of our focus is on getting everything baby will need and preparing for labor.

But there's a crucial component missing from our preparation, and it's not our fault. New moms just don't know about it yet...postnatal care for ourselves. We've all heard about labor, but...

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You may have been shocked by the look of your belly after the birth of your baby. Beside loose skin, you are also looking at loose abdominal muscles. Your muscles had to stretch and loosen to accommodate your growing baby. Many women experience a separation of the "rectus abdominus" (your six-pack abdominals) called diastastic recti.


Lucie's List is a popular "survival guide for new moms" with online resources and informative newsletters. Lucie's List has been featured in The Huffington Post, Pregnancy & Newborn, & US Weekly. In a recent blogpost, they summarize and highlight postpartum fitness options with FIT4MOM programs labeled as "The Sweet Spot". What an honor! Thank you. Lucie's List!...

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One mom shares her experience with FIT4MOM in this Today Show's Parenting Team article.

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I’ve struggled to write this post for a long time. I first told Amy Rosso I wanted to write about this important issue back in January. Every month, I would write a few sentences, and then have a little panic attack and stop. So please excuse the grammatical errors, and forgive me if I ramble.

May is National Maternal Mental Health Awareness Month. This encompasses all types of postpartum mental health disorders from postpartum...


It takes a village to raise a child, and Amy Rosso is building that village. Owner and instructor of FIT4MOM Chapel Hill, Amy is building an incredible tribe and community of motherhood through exercise. With everything from Stroller Strides to candlelight yoga, Amy's classes meet the needs and schedules of mothers. The program emphasizes body confidence, community support and strength. Amy's energy is infectious and you may just want to...


Practicing self-care is one of the best ways to stay well and feel joyful during times of stress. Here are some fun, easy, and festive ideas to get you in the mood for taking care of YOU.

1. Go on a date night! Do some no-pressure window shopping at the mall (window displays are so gorgeous this time of year!) followed by dinner or a movie. Take a walk or drive with your significant other look at holiday lights with a...


Wondering what we *really* want for Christmas? I asked over 200+ mamas to share their top holiday wishes. Here you go!

Common themes:

  • Kid-free time with our spouse
  • Relaxation / pampering / solo time
  • Staple clothes (new jeans, bras, workout gear)

Specific suggestions:



These words keep swimming around in my head. They are everywhere you look these days. On signs, on television, on social media. They are the perfect photos; the family gathered around the dinner table; the sweet kids' love notes. When I think about it, though, our health, our children, our friends... these are all things that we can be thankful for, but sometimes these somewhat global things can...


Watch our "Chief Mama Officer" on Spectrum News share her Top 5 Tips for Staying on Track During the Holidays!


It starts at the end of October with Halloween and a few "fun sized" chocolate bars. Then Daylight Savings arrives in early November, bringing later sunrises and earlier sunsets. By Thanksgiving, you may drive to and from work in the dark, which can really demotivate your best intentions to workout. Enter Thanksgiving feasts, holiday cookies and cocktails, Christmas meals, a New Year's party (or two), and...BAM! All your hard work in the fall...


A little girl, just shy of three years, is sitting on the floor playing with her infant brother. Her older brother is sitting on the other side of the room doing his first grade homework. No one else is home.

There is a knock at the door. The oldest child answers to find two Social Workers and a Police Officer. The Social Worker tells the children they are going to take them to a safe place and the children are placed into the police...


Ah, September. The air is getting cooler, the sky a bit more grey, the leaves are cascading down from tired branches above, and us mamas are fervently searching for our favorite apple spice (or perhaps pumpkin pie?) Yankee Candle to place atop the mantle. Yes, my friends, Autumn is coming.

School has started, vacations are winding down, and it's generally a pretty stressful time as families shift into new schedules and routines. Moms...


Back-to-school is no joke, mamas. Between the school supply lists, the countless loads of laundry (that just never seem to fold and put themselves away...), and finding the perfect backpack, school lunch ideas for our kiddos are often an afterthought. Sure, you knocked it out of the park when you found a lunchbox to match that perfect backpack, but now you need to fill it!

Prep ahead by thinking of your child's...

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Our "Chief Mama Officer" Amy Rosso was interviewed on Spectrum News to talk about ways to incorporate mom's well-being into back to school planning! Watch the clip!

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On Saturday, June 24th, held our 1st annual Climb Out of the Darkness hike with 80+ mothers, fathers, friends, neighbors, grandparents, kids, & babies gathered together to raise awareness for maternal and paternal mental health. Together we raised $1,620+ for PSI-NC (Postpartum Support International of North Carolina) &...


My family is blessed. Whole Foods, Trader Joe’s, Harris Teeter, Lowe’s Foods, Weaver Street Market, Amazon even, all of these stores have incredible healthy and delicious options for me to toss into my grocery bag for my family each week. I find myself stressing about weekly meal planning and providing healthy snacks for my constantly snacking toddler. I have never found myself worried about NOT having enough food. Hungry families are living...

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Postpartum depression (PPD) is a real illness caused in biology, psychology, environment, and hormones. PPD is the most common complication of childbirth. PPD affects up to 20% of mothers anytime in the first year after delivery. Read one mom's personal story here.

Postpartum Depression Self-Test:The Edinburgh Scale is well-known as a...

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As busy moms, we are always looking for ways help simplify daily life. In September, a friend suggested we try prepping crockpot freezer meals. We both had plenty of Pinterest pins with options. My cousin joined our efforts, and the three of us got to work with planning a Crockpot Freezer Meal Session!

We decided to make 4 different meals, and take home 4 bags of each meal. That’s 16 bags of each meal (48 meals in total)! We spent $120...

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Mamas, we made it through the summer! Back-to-school time is certainly exciting, but it can also be hectic as schedules shift from laid back summer days to routine school schedules. We asked our moms to share their top two back-to-school tips. We hope these life hacks keep your home running smoothly and your September sanity intact!

  • Have your kids agree on clothes the night before. Set them out in advance. It can also help to set...
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MYTH: You shouldn't workout during pregnancy if you were not previously engaged in an exercise program prior to becoming pregnant

  • ACSM states a healthy woman may continue with her regular exercise regimen or begin a new program during pregnancy.
  • If you have not exercised prior, start slow and build up gradually.
  • Consistency is most important.

FACT: Exercise may prevent...


CNN takes a look at a Stroller Barre class in aired in this great news clip!

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We are so honored to be featured in Chapel Hill Magazine! We love being a part of the Chapel Hill community and are proud to offer quality programs for women at all stages of motherhood. Thank you for the wonderful article!

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Go Ask Mom highlights FIT4MOM programs and expansion in the Triangle and recognizes the newest franchise: FIT4MOM Chapel Hill!