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Daily nourishment

The truth is, the typical Western diet may not always provide the essential nutrients the body needs to support overall wellness and avoid nutrient deficiencies. This may be why many adults in the U.S. take at least one dietary supplement every day. If you supplement with a New Chapter® women’s multivitamin, you’ll get over 20 of these important vitamins and minerals in a whole-food cultured form, as well as complementary herbal blends. Discover more about our Multis.

Bone Health & Calcium

Almost every woman recognizes the need for bone-nourishing calcium, especially after reaching age 30, when maintaining bone strength can be a challenge. Women may look to calcium supplementation to help, but calcium alone is not enough. It’s also important to remember that the body needs other critical nutrients to ensure the calcium gets absorbed into our bones....

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After becoming a mom, many women feel as if they have to "go it alone"...

  • Like they should just know how to care for this baby.
  • Like they should just know how to juggle motherhood and self.
  • Like they should just know how to get out of the house with her baby and exercise.


While it is possible to move through your moments, your day or your week's not what we were meant to do. As women, we experience changing levels of hormones (oxytocin our LOVE hormone, specifically) when we are in connection with each other. We manage stress better with each other!

We also commit to change and/or habits with greater passion with each other by our side. With your friends by your side, you have the emotional support to stay on track.

Next time you find yourself saying your knee-jerk response : "NO" when someone asks to help you, to join you, to invite you...lean in and accept the connection.



If you’re 30+, you’re losing bone.

Both men and women will begin to lose 0.5–1% of their bone density or degree of bone mineralization per year starting around age 30. In women, the rate of loss will spike to 2–3% per year for the first 3–15 years following menopause.

Beyond bone health: The critical need for calcium

Calcium is a critical mineral that is important not only for bone health, but one that also aids muscle and nerve function, blood pressure regulation, blood clotting, cellular health, and the release of certain hormones. Calcium is even required for a normal heartbeat!

Not surprisingly, given this vital role, the body maintains a constant level of calcium in the bloodstream. To support this constant level, our bones also act as a storage bank for calcium. If blood calcium levels are low due to dietary intake, calcium is taken from our bones and used by the body — which over time can affect bone density.

The body also loses calcium through sweat, urine, cut hair and...


What do you think of when you think of mommy and me classes?

A class where you take your baby or toddler to sing? or to tumble?

Where's the me in that class?

A mom and me class should get you out of the house. A mom and me class should help you meet like minded moms. And of course it should be fun for baby.

We hope Stroller Strides is all these things and more. We hope that Stroller Strides is your way to find your village, get support and regain the strength you need as a mom. Oh yeah, and we will help you get in amazing shape! Find your mom friends. Find your village.


“You will always define events in a manner which will validate your agreement with reality.” ~ Steve Marabol

As you may or may not know, several of our FIT4MOM corporate team members and franchisees recently ran a race called Ragnar. It's a 200 mile relay which started in Huntington Beach, CA and finished in San Diego. It took place over roughly 36 consecutive hours and, as you might imagine, was quite challenging. It was a team builder, charity event and really also gave me a HUGE opportunity to see a new reality.

As I was running my last leg; 8.7 miles in the heat of the day, on one of the toughest of my courses, I met "Sandra". I found myself getting closer and closer to this runner in front of me and as I got to her side, she started to walk. She smiled at me, I was feeling sorry for myself and I slowed to a walk, as well. We started to chat...

Sandra: "I am running for 2 minutes and then walking for 2 minutes"

Me: "Sounds like a great plan"!



Did you know that inflammation after exercise is a normal, healthy response of the body? In fact, this inflammation response is essential for maintaining whole-body health. It can work like this: In the body’s natural cycle of activity and recovery, blood and nutrients are sent to the area in need. Then, the resulting inflammation can sometimes be felt as occasional pain or soreness. Many people notice this kind of minor discomfort after exercise, like a workout or even a brisk walk. It’s the body’s healthy inflammation response doing its job… but it can be kind of a pain.

Holistic Relief with Zyflamend

For soothing aches and pains‡ related to exercise, Zyflamend™ Whole Body is made with whole-food Ginger in a 100% vegetarian formula. To support health, Zyflamend helps balance and support the whole body’s natural, healthy inflammation response after exercise.* Our #1-selling herbal, Zyflamend’s proprietary 10-herb blend delivers the full spectrum of whole...


Did you know that New Chapter’s founder, Paul Schulick, is a Certified Master Herbalist and studied at Dr. John Christopher’s School of Natural Healing? Herbal research and a deep respect for herbal tradition live at the very heart of New Chapter®. Herbs are our reason for being. Paul says that he and his wife, Barbi, started New Chapter in 1982 because “we wanted to make a unique contribution to the market, and share the incredible healing intelligence of herbs.”

As part of continuing this deeply held mission, we present New Chapter’s online tool, Explore Our Ingredients. It showcases the beauty and wisdom of the natural world… qualities that inspire the products we make to nourish your health.

And the ingredient wheel is also fun, packed with juicy bits of trivia. Like, what green vegetable gets its name from the Italian for “little arms”? Do you know the dried fruit that has varieties including Oval Kishmish, Spanish Malagas, Smyrna Sultana, California White Muscat, and Corinthian? Which berry was once believed...

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Starting today, let's take the steps to strengthen our core muscles together! Commit to a month of crunches and see what strength gains you can achieve!

At FIT4MOM, we know that core strength happens in many ways besides a crunch, however, let's pick this mode as one focus for April.






Spring is traditionally a time of cleansing, when you put winter stagnation behind and look forward to flowers and freshness. Many people dive into spring cleaning to help clear the cobwebs from both home and spirit. From emptying closets, digging into drawers, scrubbing surfaces, moving furniture, dusting high and low, and generally decluttering, the fresh motivation of Spring can help you get truly organized. Throw open your windows, let the light and air in, and breathe deeply! Then look around at your clean, tidy space. Does it feel like a mental weight has lifted? That’s a perfect reset for Spring.

Seasonal Reset for the Inner You

Besides the visible benefits of a thorough spring cleaning for your home, you can also look at ways to support your inner wellness. Welcome Spring for your whole body by enlisting some of Nature’s most beloved herbs and spices! We’re talking about Zyflamend™ Whole Body, New Chapter®’s potent multi-herbal that may be as...


What is Kombucha you ask? Kombucha is a fermented tea. It has been consumed for thousands of years. It has amazing probiotic benefits and many health practitioners will claim many more benefits. We happen to love the taste!

Kombucha in the market can be quite pricey. And many are loaded with sugar! So, let's show you how easy it is to make your own Kombucha.

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FIT4MOM's newest program is called Stroller Barre and it is taking OFF across the country! It has garnered so much attention that CNN requested to cover it for their Accent Health channel!

Check it out!

Created by myself, and with some help from a former professional ballerina and mom, Kat von Schonfeldt, this mode of movement creates such intense strength in and around the hips (plus the entire body). The strength in our lower body, including our glutes, is so very important for our functional tasks as moms. It is also crucial to support our skeletal structure of our low back and pelvis. Here are few to try on your own, OR better yet, find a Stroller Barre class in your community!

1. Hip Hinged Glute Squeeze - Using a mid-sized ball or rolled up towel, place item in...

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5-10 Minutes Prep Time

Serving Size 12 Ounces

Blend together until creamy smooth:

· ¼ cup coconut milk or coconut ice cream

· ¼ cup Greek plain yogurt

· ½ cup ice

· 1 cup packed spinach leaves

· 1 cup green grapes

· ¼ teaspoon grated ginger

· 1 tablespoon nut or seed butter


With gratitude to our FIT4MOM® partners, you always receive 45% off New Chapter supplements and free shipping when you register at


This recipe post was reproduced with permission from EatCleaner.

Original post is found here - BASIL CASHEW CREAM SAUCE

Enough sauce for 2 chicken breasts or 2 cups cooked veggies.


1/2 cup raw unsalted whole cashews

1/4 Cup unsweetened coconut milk

1/4 Cup no salt added vegetable stock

2 cloves crushed garlic

½ cup basil, washed with Eat Cleaner® Fruit & Vegetable Wash, roughly chopped

Juice of 1 lemon

Salt & Pepper to taste


1) Place the cashews, coconut milk, vegetable stock and crushed garlic in a food processor and pulse until smooth. Add basil and lemon and process for an additional 20 seconds until smooth.

2) Spoon over cooked chicken breasts and simmer together for about 6-7 minutes. As a vegan swap, spoon over cooked cauliflower, tempeh or eggplant and mixed...


Pregnancy changes your body is SO many ways! THEN, motherhood continues to challenge what's a mom to do?

Here are 4 "go to" moves to bring your body strength and into alignment:

  • Chest Stretch - Life, gravity, pregnancy and motherhood pulls your shoulders forward. Staying in this position shortens and tights the chest muscles (pectorals). Take the time, several times each day, to open your chest back up to rectify this shortening.
  • Squat - After baby comes home, you will be physically challenged caring for and feeding your baby. All the getting up and down with your growing child will require a strong lower body. Squats strengthen your quadriceps, hamstrings and glutes!
  • Plank - The plank is a great core strengthener which helps with creating a stable trunk. When your trunk is stable and solid, you are going to be more effective in your everyday tasks as a new mom. As you plank, imagine drawing your belly button upwards towards your spine and charging up...
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New Chapter’s mission has been the same since we began in 1982—to Deliver the Wisdom of Nature through our unique whole-food approach to vitamins and supplements. New Chapter® goes to great lengths to bring you Earth’s perfect ingredients for holistic health. Our intention is always to nourish body and soul with the healing intelligence of pure whole foods and herbs.

Committed to Sustainability

Our concern for the planet is expressed through our every act of business, whether big or small. Sustainability begins with intention—and from the start, our intention has been to produce the most conscious product possible.


This recipe post was reproduced with permission from Veggies Don't Bite.

The original post is here - BLACK BEAN AND PUMPKIN ENCHILADAS

  • Servings: Makes a 9x12 pan

This version of traditional enchiladas is now a staple in our house. So easy to put together but so filling and satisfying. The added flavor of ground pistachios top this with the perfect finish!



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