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What brings us together is motherhood. But it's no secret that we sometimes need the strength in motherhood. When you have "those days" that seem to never end, come back to this list of things that we are grateful for in motherhood.



One 1/2-cup serving typically contains 180 calories and 9 grams of fat.

- Make a stuffing out of quinoa. High fiber and protein, lower carbs

- Use low-sodium chicken broth instead of butter and cut the fat in half.

- Add more vegetables to your stuffing

- Use cornbread lightened up with lowfat buttermilk for a gluten-free alternative

Mashed Potatoes

One cup delivers about 220 calories and 8 grams with lots of butter, cream, whole milk and lots of salt.

- Use skim milk or nonfat rice milk instead of cream.

- Use cauliflower or kohlrabi instead of potatoes and save almost 100 calories a cup.

- Use non-fat Greek yogurt and Earth Balance buttery spread to save on saturated fat and calories.

Gravy and Turkey

100 calories and 4 grams of fat for a 1/4-cup serving, most of which comes from grease.

- Skim the drippings from your roasting pan when cooking the turkey and blot fat with a paper towel and use low sodium chicken or vegetable broth.

- Thicken sauce with cornstarch and mushrooms and...


Why her instructor chose her:

There is no way to do this amazing woman justice in a written paragraph, but I’m going to try. When I met Julie at our grand opening class with her “train” stroller as we called it, pushing her twins around that track as fast as she could, I knew she was going to be something special. This woman has endured many sleepless nights, illness, travel and all the wonderful hurdles that come with motherhood as graceful as any. And not only that, she strives to motivate and inspire other moms to do the same. This mom not only participates in class, she pushes herself to the limit each and every time, I never hear a complaint or an “I Can’t” out of her. Not only that, she also strategizes with me on how to get others to reach their true potential and I know I can count on her to boost morale if needed. This isn’t just to help me, she does it because she genuinely cares for every person she meets. I feel so lucky to have such a positive influence in my class, and I cannot wait to see where this journey takes this amazing Mom. -Maggie, Naperville...

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Looking for a quick fix for your posture issues? Here it is...Elongate and Widen your MASSES & SPACES!

Not clear? Let me explain. I was recently at a fitness conference where I attended a TRX training session and this concept was explained:

"Imagine that your head is a mass, your neck is a space, your chest is a mass and your waist is a space. Now, elongate and widen both your masses and spaces". Suddenly, the whole room of trainers stood taller.

We all strive to move through our world with more energy, power and ease. Proper posture can give you all that, unfortunately, motherhood is one of the biggest contributors to pulling us all out of neutral. If you can remember this message of masses and spaces, it could help you walk taller, too!

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Did you know that Nov. 19th is Women's Entrepreneurship Day? It's a global movement to celebrate, support and empower female founders. This day is being celebrated in 144 countries! No nation has yet achieved gender equality, yet women are rocking our world with their innovative new companies. If we can help women become entrepreneurial, it can have a dramatic impact on the economy and her family. In many countries, the conditions for entrepreneurship are unfavorable. With nationwide events, Women's Entrepreneur Day is hoping to advance female entrepreneurship.

Women own 10.6 million businesses in the United States.

They employ 19.1 million workers--that's one in every seven employees.

Their businesses account for $2.5 trillion in sales.

Check out these NAWBO stats on women and business and you can clearly see why we need more women entrepreneurs...

  • More than 9.1 million firms are owned by women, employing nearly 7.9 million people, and generating $1.4...
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These chewy and low-fat snacks are a delicious alternative to store-bought energy bars. Fit moms are always on-the-go so these portable snacks are easy to pack and provide the necessary fuel to keep them going those long distances. For variation, top these snacks with dried fruit and nuts.

2 cups all-purpose flour (or flour of your choice)

1 teaspoon baking powder

½ teaspoon ground cinnamon

¾ cup maple sugar

1/3 cup pure maple syrup from Canada

¼ cup canola oil

2 egg whites

1 teaspoon lemon zest

1 ripe banana, mashed with a fork

Pieces of nuts and dried fruit for garnish

Preheat oven to 350.

In a medium-sized blow, whisk together flour, baking powder, cinnamon and lemon zest.

In another bowl, use an electric mixer to combine the maple sugar with canola oil and maple syrup.

Add the egg whites and beat until smooth and uniform. Gradually fold in the dry ingredients.

Then stir in lemon zest and banana.

Drop a heaping teaspoon of thick batter onto a baking sheet with parchment paper,...


Makes 4 servings


· 1 package organic smoky or BBQ flavor tempeh strips (your brand may have some gluten from the soy sauce in the flavor) or make your own

· 2 red apples, sliced

· 1 small bunch arugula

· 8 slices sprouted wheat or gluten free bread

· Caramelized Onion & Sage Aioli (see recipe)

note: You can buy premade smoky or BBQ flavored tempeh or you can make your own, see my BBQ Tempeh Sandwich recipe for one idea. I used red apples for this but any apples would work. The Caramelized Onion & Sage Aioli recipe will yield much more than needed here but you can refrigerate or freeze for later use or make less.


Grill/bake tempeh strips on griddler, in toaster oven or in a pan on the stove until crisp. Slice apples and wash arugula.

Toast bread and smooth aioli on 4 of the slices. Divide tempeh, apple slices and arugula between the 4 sandwiches. Enjoy!

Sophia DeSantis is...


Today, more than 60 countries will celebrate World Prematurity Day. 1 in 10 babies in this world are born premature. 15 million babies are born too soon and approximately 1 million of these babies will not survive. This day recognizes the families who didn't know their lives would be turned upside down due to a premature birth. For some, it is a celebration. A celebration that they got to bring home their baby after days or weeks in the NICU. For others, it is an honor to the memory of a baby who did not get to come home.

We need to raise awareness about premature births so that we can prevent them. But let's also share stories of hope and survival. Please do share your preemie story and give hope to another mom.

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Incorporate a walking lunge with a pivot and a plie for some great lower body strength in your next stroller walk or run! Enjoy this video, and many more stroller based exercises from BOB and FIT4MOM, at

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Yesterday I turned 44. A few friends asked if fitness or diet has changed for me in my 40's. I would say no, it hasn't. 40 is pretty darned fabulous. So long as you move your body and take care of it, it should be working pretty well for you.

Perhaps what has changed is my mindset. My nutrition and fitness goals used to be more ego based. Now they are health based. I exercise and eat well because I want to feel great. I want to have energy and feel strong. This new mindset brings me peace. It moves me away from deprivation or a number on the scale. It brings me towards an appreciation of my body and how it serves me.

Now don't get me wrong. Our 40's are a time to pay special attention to our health. This is a crucial time to prevent diseases later in life. We might have coasted by before but we can't now.

Stress - Women in their 40's report having higher stress than in their 30's. It might be due to stages of career, parenthood and marriage. It is more important than ever to find a stress prevention / reduction program that fits your life. Find breathing...


Makes: 16 servings


2 ¼ cups of all purpose Gluten-free flour (Bob’s Red Mill)

1 cup Stevia or Xylitol

2 tsp baking soda

1 tsp salt

1 tsp vanilla extract

1 cup unsweetened cocoa powder

½ cup dark chocolate chips

½ cup olive oil

1 ½ cups water

3 tsp balsamic vinegar

½ C fresh berries (raspberries, blackberries, blueberries), washed with Eat Cleaner Fruit + Vegetable Wash and pureed until smooth

Non-stick cooking spray

Non-dairy whipped cream and cinnamon (optional)


1) Preheat oven to 375F.

2) In a medium mixing bowl or stand up mixer bowl, combine all the dry ingredients until well incorporated.

3) Add in the chocolate chips and all of the wet ingredients (except berries) and mix until smooth

4) Add the fresh berry puree into the mix until well incorporated

5) Spray an 8x8” baking dish with non-stick cooking spray. Pour mixture in and bake for about 20-25 minutes or until top is nicely browned and toothpick...

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1. Tell us about yourself

My name is Sharon Fisher. I am 36 years old, stay-at-home mother of two little girls Gabrielle and Sasha. I love spending time with my husband and girls as well as our family and friends.

2. What motivated you to make a change?

My girls! Before having kids I was always at the gym and even worked for a weight loss company. Of course, working for a weight loss company helped me to achieve and maintain my goal weight, but it also helped me to help others achieve their goal.

I gained 60 pounds when i was pregnant with my first daughter, Gabrielle. I shed some of it before Sasha was born, but not enough. I told myself, "After Sasha is born I have no choice but to get back to my goal weight, and live a healthier lifestyle again." I began to work out daily again after the girls were born, but something still needed to change. I still remember the exact day it changed.

I had just finished a hard workout at Stroller Strides. It seemed like it didn't matter how hard I worked out. The harder I worked out, the harder it was to lose...

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Here is your Friday Fitness workout from BOB and FIT4MOM to incorporate into your next walk or run...get ready to sweat!

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Is there anything we want more than to have our children be healthy and happy? This is frequently the most expressed wish on the part of parents, according to a recent study*. We gladly take on both the responsibility and the extreme pleasure of striving to make this happen for our little ones

Happy & Healthy Children

For happy and healthy children it is extremely helpful for parents to understand how their brains grow and develop. Happy Family has made this extremely easy for parents in two exciting new ways!

Optimally functioning brains contribute a great deal to better moods, learning and overall health. The brain develops strong connections called synapes between the 100 billion brain cells a baby is born with through experiences. The time for the most rapid growth is in the early months of life. In fact:

· During the first 2 years, over 2 million new synapses are made every second

· By age 2, toddlers will have more than 100 trillion synapses

· 85% of brain growth happens in the first 3 years

For the...


It's no secret that FIT4MOM is about giving women the strength for motherhood. But we are also incredibly passionate about helping moms realize their true beauty and want to help them find peace with their bodies.

I am incredibly proud to present this video that we call the Passion Project. I got together with producer Stephanie Cowan and photographer Kinda Arzon to talk about my dream of creating this video. I shared that every mom I meet is fighting for a magic weight or an unrealistic image of themselves and none are realizing how amazing they are right now. We are under a ridiculous amount of pressure to look a certain way. I believe that at the end of our life, we will regret how much time we spent chasing vanity pounds or missing out on life due to our perception of our body. Both of these ladies loved the idea so much that they volunteered to make it happen! And the energy continued. Special thanks to...

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Serves 4


4 whole grain naan bread (Or gluten free/whole grain flatbread)

6 organic eggs, whisked until light and airy

1 tsp black pepper

1 tsp sea salt

4 strips uncured turkey or applewood smoked bacon

1 1/2 Tbsp raw coconut oil

1/2 can tomato paste

1 teaspoon adobo sauce (find chiles in adobo in your grocery store aisles. You can also substitute your fave hot sauce. Adobo is VERY spicy so proceed with caution.)

1 teaspoon olive oil

1/2 cup shredded goat milk gouda or feta cheese

1/2 sweet onion, julienned

1/2 tsp smoked paprika

2 Tbsp fresh cilantro, chopped

Non-stick cooking spray


1) Preheat oven to 350. Lightly mist naan or flatbread and toast in oven until slightly crisp, about 5-6 minutes. Remove from oven but keep oven on.

2) In a large skillet, heat coconut oil. Add eggs and cook over medium heat until just set and beginning to firm up. Season with salt and pepper and set aside.

3) Saute onions over low heat until soft and sugars...