We believe in building community.
Farel B. Hruska
Silly Question? Not Really! Parents, your stroller (and your baby) is a new and perfect workout! Pushing your stroller can be MUCH more than a way to get around...it can be a wonderful way to get in shape after your baby makes their entrance into your lives! There are numerous resources showing the amazing benefits to your fitness level when you walk or run with your stroller.
HOW your push your stroller, however, is VERY important. If you aren't pushing it in good alignment and form, you could cause more injury than gain fitness benefits. A 2009 New York Times article has great points about the importance of good form from exercise physiologists and FIT4MOM: “Running mechanics change and targeted muscles are trained differently while pushing a stroller,” said...more
Our Partners at New Chapter
If you’re already taking supplements, or thinking about it, how do you decide which to try? Here at New Chapter®, it’s part of our formulation philosophy to give you “new chapters” in supplement choices. Our products are intentionally made to be different and innovative in their fields—not a copy of what’s typically on the shelf. We think these differences are worth seeking out! Here’s why New Chapter is like no other in these four categories:
Nourishing Multivitamins—New Chapter multivitamins are made with certified organic vegetables and herbs, and are Non-GMO Project Verified. Each multivitamin delivers 20+ nutrients for supporting your life stage needs—and the nutrients are individually cultured with beneficial probiotics. All New Chapter multivitamins are gentle on your stomach, including Perfect Prenatal™, Perfect Postnatal™, and Every Woman™’s One Daily.
Bone Strength Take Care™—When is a Calcium supplement not from limestone? When it’s sourced from plants… Red Marine Algae sustainably...more
We're so proud of the work Jessica is doing to help women build the Strength for Motherhood through her FIT4MOM Las Vegas, NV. She has a passion for health and wellness that she carries through her business and community. Jessica is our 2015 Franchisee of the Year! We're putting our Spotlight on Jessica Peralta!
Here are a few links to learn more about FIT4MOM Las Vegas:
FACEBOOK: Stroller Strides Las Vegas
Farel B. Hruska
There have been many classes I have taught over the years where I hear a mom comment something like, "I have pain in my knees when I squat but I am overweight, so it's just my punishment and I need to push through it", This is a misconception we need to address before more moms injure themselves further. There is a difference in exercise between joint pain and muscle pain or fatigue. When do we listen and when do we push through?
First of all, pain is a really good indicator. Pain helps us make decisions that can result in our safety. Imagine if you didn't feel pain when placing your hand on a hot stove? Pain can be our friend in these situations! Pain also can help by keeping us mindful of our movement patterns. Those of you with a history of back pain, for example, can probably relate to those times when pain was present and you squatted down in perfect form with your abdominals engaged to stave away further pain, right? Your pain was your guide.
So, when do we listen to it and back off, and when do we push through it? Acute, or...more
Ok, we are almost 1 month in to the New Year. How are those resolutions going? Having a little trouble staying on track? Or maybe you just need somewhere to start.
The good news is that there are some great apps to support your health and fitness goals. Here is a list of the best apps in fitness, nutrition and life balance!
The Pear Personal Coach app talks you through runs, at-home workouts, yoga routines, and even training programs for running races. Real human voices make the audio part of the experience excellent. The app is free, but you can purchase packaged workouts. The Android version is called Pear Interactive Coach.
Charity Miles is a great friend of FIT4MOM. Such a cool fitness app! All you need to do is choose your charity and go for a walk, run or bike. Companies will donate money to the charity for each mile you go. Of course, it works during Stroller Strides and Body Back too! A great...more
Our Partners at New Chapter
New Chapter® has a close relationship with Bumi Sehat, the organization that operates two Community Health Education and Childbirth Centers in Indonesia for any and all mothers on the socioeconomic scale.
This is vital work. A significant number of pregnant women in Indonesia have severe complications and life-altering injuries during birth due to widespread malnutrition. Postpartum hemorrhaging, in particular, has contributed to increases in the country’s maternal mortality rates. To address these needs, renowned midwife Robin Lim operates birthing clinics in Bali and Aceh through Bumi Sehat. She was honored with the CNN Hero of the Year award in 2011.
Bumi Sehat means Healthy Earth Mother. At Bumi they believe that access to quality healthcare and to kind, hygienic, culturally appropriate childbirth is a human right. They believe that each individual is an essential societal component of peace. By caring for the smallest citizens of Earth – babies at birth – they are building peace: one mother, one child, one family at a time. They are devoted to working in...more
When I was little, I experienced the ugly side of girls. Teasing, judging, clicks and just plain mean. I could not find my tribe.
As a woman, especially a mom, I have seen the beautiful side of friendship. I have seen support, inspiration, compassion and kindness.
I'm sure there are plenty of groups of mean women. I'm sure there are women who judge, belittle, shame and gossip. But I do not know them.
I have chosen my tribe. I feel uplifted and inspired because of the AMAZING women whom I surround myself with. As friends. At work. On social media.
I'm an introvert. I love my alone time. But I still need a tribe. A village. No matter how confident, No matter how self sufficient you are, You still need a tribe. Everyone does.
They say that you are the average of the 5 people you hang out with. Well, I am a bad ass, passionate, purposeful woman then because that is who I hang with.
If you are not inspired in your life, check your tribe.
If you are not growing, check your tribe.
If you are not uplifted and supported, check your...more
From our Partner's at Ella's Kitchen
If your kids are anything like ours, you can't head out to the playground without snacks in tow. Of course you want to fill your little ones up with nutritious snacks that are also fun for them to eat. Check out Dr. Deena’s tips as a mom and pediatrician to make snacking on the go easy peesy and super wholesome!
1. Load up on fruits and veggies: Fruit and veggies are tasty and nutritious snacks full of vitamins, fiber and nutrients. Grab some whole fruit or make it more fun with berries or cut up fruits and veggies that provide antioxidant vitamins. If you are having a picnic, bring along cute paper goods and display cut up pieces like a funny fruit faces or a banana person. If your baby is too young for finger foods or you don’t have time to cut up fresh veggies; take along an Ella’s Kitchen® pouch like apples green beans + raisins or pears mangoes + papaya for a quick and easy way to provide your kids with fruits and veggies.
2. Don't forget to drink: Children need to keep drinking when running around the playground and playing sports. Stay away from...more
Our Partners at New Chapter
Embracing organic, holistic health for you & your baby
It’s not surprising that in a world full of synthetics, millions of moms and moms-to-be are finding peace of mind by embracing the organic, whole-food fermented nutrition Nature intended.
Now, more than ever
More than ever, you may be paying closer attention to the ingredients of the foods you eat. You’re asking new questions, doing research online, and gaining new perspectives on what it means to nourish yourself and your baby. And you’re increasingly aware of things you don’t want in your body – like harsh chemicals, pesticides, additives, artificial ingredients, and GMOs.
A new perspective
These new perspectives are why millions of women are deciding to become “New Chapter Moms”. We invite you to discover more about our sustainable, whole-food cultured approach to vitamins and supplements and encourage you to embrace an organic, holistic health regimen throughout your life!
Farel B. Hruska
Postpartum exercise is an important component for new moms to gain strength for motherhood. At FIT4MOM, we clearly support this path and want all moms to feel strong and energetic...but how much is too much? AND, when is it appropriate to begin?
This debate was sparked recently when a trainer from The Biggest Loser Australia, Michelle Bridges, posted that she was running for about an hour at 3 weeks postpartum. She further gave workout advice to other moms to that affect:
"I'm a professional trainer and have been training for 30yrs. So! For you dial this down to 15-20mins of total work". (1 min jog, 1 min walk)
Physiotherapists jumped all over this advice; not for the duration or time frame but for the intensity of running so soon after delivery....more
It's hard to believe that it's been 10 years since I wrote this article for entrepreneur.com on starting your own Mommy Owned Business. A decade later, I double down on everything that I said in that article.
1) I said that there has never been a better time for a mom to start a business. I believe that even more now. There are so many amazing opportunities for moms to start their own business. You can work from home. You can join an MLM business. You can start a home based franchise. And you can certainly develop an online business.
2) I still agree (with myself, ha!) that moms need to know their why. If your why is to stay at home with your kids, then it may not be in line to make a million dollars. I would add now that moms need to better define what success looks like. What's your number? How much would you need to make to consider your business a success? How much are you willing to risk? Do you have a plan that allows you to work? Speaking from experience, it's pretty hard to launch a brand new business...more
Farel B. Hruska
MOMS (and DADS),
1. Plie Stroller Chest Press & Row -These moves challenge your lower body, chest and back strength.
2. Incline Cardio Backpedal - Gain lower body and cardiovascular endurance.
3. Side Stroller Push/Pull (on a slight decline) - Train your lower body and obliques.
Arm yourself with these exercises during your walk or runs, and start to see some profound results in your physique and the way you feel!
Ashley Koff RD, Nutrition Expert from Our Partner, New Chapter
Do you ever get that feeling that the holiday season is a bit of a “perfect storm” of stress, food and fun? Your usual healthy routines may take a backseat to activities including:
· Hosting & entertaining
· Staying up later and eating later
· Eating more than usual, and eating different types of food than usual
· Consuming more alcohol, more sugar, and more fat
Now that it’s a shiny new year, it’s time to get back on track—beginning with your immune system.
· Mushrooms: Cooked mushrooms are a good start, and a well-chosen mushroom supplement can support your immune system*
· Ginger and Turmeric: these herbs help promote a healthy inflammation response.*
· Berries: berries are delicious and nutritious to eat, and can provide compounds that support the body’s natural immune response.*
Ashley’s Health Highlight†:
I recommend New Chapter’s Immune Take Care because its unique formulation unites elderberry with black currant...more
Text excerpted from EATING CLEAN, © 2016 by AMIE VALPONE. Reproduced by permission of HoughtonMifflin Harcourt. All rights reserved.
Serves 6 to 8
Dipping your spoon into this bell pepper–sweet potato combo is like dipping into a bowl of sunshine. It’s stunning—and the perfect antidote to a gloomy winter’s day.
This soup also freezes well, so if you’re notserving a crowd, store the leftovers for a later date (or make a double batch). I like to enjoy this soup accompanied by my Massaged Kale Salad with Spicy Hazelnuts.
You will need:
¼ cup extra-virgin olive oi
l½ small onion, diced
2 medium carrots, peeled and diced
1 celery stalk, diced
Sea salt and freshly ground black pepper, to taste
8 yellow, red and/or orange bell peppers, chopped
1 large sweet potato, peeled and chopped
4 cups low-sodium vegetable broth
3 teaspoon finely chopped fresh marjoram
1 recipe Gluten-Free Herbed Croutons, for garnish
We're so proud of the work our franchisees do across the country to give women the Strength for Motherhood! To share our pride, we shine the spotlight on our franchisees to share their stories and their passion. Today we're shining our Spotlight on Kristin Jacobsen, owner of FIT4MOM Dupont & Lacey, WA.
Kristin received the 2015 Woman of Achievement award from the YWCA of Olympia, WA for her work to empower women through her volunteer time and business leadership. The award is given to those women in the community that are meeting the mission and vision statement of the YWCA Olympia. Their mission is to eliminate racial and gender inequity and advance the social and economic status of all women and girls.
Watch this video to see why Kristin is in the Spotlight!
Read on to learn more about Kristin:
When Kristin gave birth to her daughter in the summer of 2009, she was sure that she had made a mistake. She saw the life she had before a baby slipping away and...more
Farel B. Hruska
Grab your resistance band, anchor it on your feet and start this amazing full-body exercise sequence! Start with glute work, move to some tricep work, then add a leg press and finish with a core challenge. The strength benefits are ridiculous...ENJOY!
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