Blog

blog.jpg

Blog

We believe in building community.

Subscribe to Our Blog:
linguine-pasta-corn-zucchini-kale-tomatoes-leeks-75e.jpeg

Makes 4 servings

Ingredients:

· 2 ears of corn (about 2 cups)

· 3 cups shredded fresh kale

· 2 leeks, sliced (white part only)

· 1 zucchini, cut in half and sliced

· 12 ounces cherry tomatoes, sliced in half (I used a mixed heirloom kind)

· 2 sprigs rosemary

· 1 tablespoon chopped garlic

· ½ cup sweet white wine (make sure it is vegan to make this dish fully vegan)

· olive oil, or veggie broth if avoiding oil (I used the garlic infused olive oil from Round Pond)

· Himalayan pink salt and ground black pepper to taste

· 1 package of gluten free linguine (or other pasta)

note: If you prefer not to use the white wine, you can sub veggie broth, it may lead to a slightly different taste but still works well. You can sub another green for the kale, such as chard or spinach. To make this quick and easy, use frozen corn instead of the fresh. That way you do not need to roast it.

Instructions:

Wash all veggies....

more
poop.jpg

I can't teach you about health and not talk about poop. In fact, it's one of my favorite things to change for my clients! Your bowel movements are one of the best indicators of how happy your body is on the inside. So, let's take a look.

Your poop can help you evaluate..

  • Hydration/Dehydration
  • Food sensitivity
  • Digestion efficiency
  • Abnormal gut flora

So, what should it look like? Here are signs of healthy digestion..

  • You poop up to 3 times a day, on a regular schedule, roughly 30 minutes after a substantial meal.
  • You poop approximately 12 inches of feces daily
  • Your poop is well formed, easy to pass, and not foul smelling
  • It is well shaped and passes easily and does not smell foul.

Signs of Unhealthy Digestion:

  • Gas
  • Bloating
  • Headaches
  • Burping
  • Fatigue after eating
  • Irregular bowel movements (less than 2 movements per day)
  • Foul smelling poop

So, how do we improve our...

more
Standing Oblique CrunchF4M.jpg

Parents,

Next time you are out for a walk or run with your stroller (or in any of your workouts), try this great abdominal strengthener! Be sure to keep your spine in neutral and your entire core engaged as you do these very effective oblique crunches!

more
Sharpenpencil.JPG

There is a pencil in my desk drawer that is so dull it's now down to the wood. I drag it across the paper trying to get one last bit of lead in it. I grumble and curse a bit as I'm annoyed that it won't work. Why don't I just get up and sharpen the pencil? There is nothing quite like the feel of a freshly sharpened pencil.

I'm not just talking about pencils am I? This metaphor goes back a long time ago.

Abraham Lincoln said that if he had six hours to cut down a tree, he would spend the first four sharpening the saw.

Stephen Covey tells the story of a man who was walking through a forest when he came across a frustrated lumberjack.

The lumberjack was trying to cut down a tree with a saw and was swearing and cursing as he laboured in vain.

“What’s the problem?” The man asked.

“My saw’s blunt and won’t cut the tree properly.” The lumberjack responded.

“Why don’t you just sharpen it?”

“Because then I would have to stop sawing.” Said the lumberjack.

“But if you sharpened your saw, you could cut more efficiently and effectively...

more
easy-vegetable-pasta-salad-33.jpeg

Makes: 16 servings

Ingredients

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

Serves 4

Ingredients:

· 1 package your favorite pasta (we use the Tru Roots Gluten Free pasta)

· 1 cup broccoli

· ½ red bell pepper

· ½ green bell pepper

· ½ red onion

· ½ yellow squash

· ½ zucchini

· a drizzle of your favorite olive oil, I used both basil infused and lemon pepper infused olive oil by Round Pond (optional, omit if you are avoiding oil)-see note

· 2 tablespoons balsamic vinegar

· lemon pepper and Himalayan pink salt to taste

note: If you want the infused olive oil taste but don’t have the infused olive oil you can combine regular olive oil and a squeeze of lemon and/or chop some basil up and add it to the salad. Any pasta will work but...

more
What if my family doesn't want to eat (5).png

Great question! The rest of this question mentioned that her husband didn't want to eat "bird food" and that her kids aren't happy with what she makes when she eats healthy.

Ok, let's get in to it. If you are eating foods from our Body Back food journal, they are all real food and not bird food as you say. In fact, the majority of the recipes are what I make for my family. Don't put your family on a diet. Just get them (and you) eating healthier whole foods.

For your hubby...remember, that he didn't ask to change and may be questioning why you are. Don't force him to eat what you are eating or to change his ways if he is not ready. Do let him know that it's important to you and how to support YOU. Ask him not to tempt you with foods or pressure you to make unhealthy choices. Maybe let him know how helpful it would be if he didn't indulge in front of you.

For your kids...It's a gift for them to get them eating healthy. We don't want them being raised on processed kids foods. Try to give them healthy choices. Don't force them to eat anything but also don't be a...

more
Leg Lifts at stroller.JPG

Parents,

Next time you are out for a walk or run with your kiddo, stop periodically and try this abdominal strengthener-you will LOVE how effective this feels!

Get in front of your stroller, place your hands on your front wheel as a point of reference, begin lifting your legs off the ground to challenge your core!

more
criticsmath.png

First, my apologies as I think this blog is all over the place. Probably not written well but written with a bit of fire in my heart....

Have you ever read the children's book Have You Filled A Bucket Today? It's one of our favorites here at FIT4MOM. The concept is that we all have a metaphorical bucket which can hold kindness, appreciation and love. And we have the opportunity each day to fill someone's bucket or dip from it with criticism, judgment or negativity. This is what we teach our kids, but maybe us moms need reminding too.

I have a habit of always giving people the benefit of the doubt and looking at the other side. I think this drives my family and friends crazy because it means that I rarely take your side but always try to point out the possible side of the person you are annoyed with. I have never met a person who was truly bad or truly mean. Never. I think it's safe to say that most people have good hearts. There are two sides to every situation and...

more

vegan-beanball-sandwich-marinara-kale-sauce-13e.jpeg

Makes 3 sandwiches

Ingredients:

· ½ of my Kale & Lentil Balls recipe

· 2 cups of my Classic Red Red Sauce or Crockpot Red Sauce

· 2 cups chopped kale

· a drizzle of your favorite oil for sauteing veggies (or veggie broth if not using oil)

· 1 teaspoon chopped garlic

· Sprouted wheat or gluten free hot dog buns or sub sandwich rolls

note: You can make the full Kale & Lentil Balls recipe to make more sandwiches or freeze the rest of the balls for later, they freeze great. You can use any marinara sauce you like, but homemade is always delicious. You can also sub another green for kale, such as spinach or chard.

Instructions:

Make Kale & Lentil Balls. Make Classic Red Red Sauce or Crockpot Red Sauce.

Wash and chop kale. Saute kale and garlic in a pan using oil or veggie broth until wilted. Add red sauce and cook until warmed throughout.

Assemble sandwiches by toasting buns and placing 3 beanballs in each bun. Top with red sauce/kale...

more
Glute Kicks At Stroller.jpg

Use your stroller as a prop to get some great glute work in with your kiddo!

more
LisaDruxman Mareya.jpg

The passing of Labor Day marks a new season – Fall 2014 is here and it’s back to school, back to routine, and back to a full busy schedule. Lisa Druxman, founder of FIT4MOM has joined forces with Mareya Ibrahim, founder of Eat Cleaner to share their tips and tricks with those who struggle to find the health and life balance in work and motherhood.

As entrepreneurs and moms themselves, they created the Mommy Reset Challenge, the first free video and email series of it’s kind that will guide women through a 10-day “reset” program. The challenge launches September 15th. Being a mom has always been a full time job but never before has it been so full.

Our mission is to share and teach moms how to kick off back to school and the fall season feeling focused and recharged.

The series is free and easily downloaded to a laptop, iPad or phone with each video being 3 minutes in length.

Step 1: Press the Reset Button!...

more
Stand tall.Stand proud. Know that you (1).png

This post was inspired by one of our new Body Back Instructors, Joelyn Blaskovich. She started class asking us all to put our arms up; you know that victorious position. We always talk in class about how our mind will influence our body. But she reminded us that our body also influences our mind.

How are you holding yourself, right now? Are you slumped over a computer? Are your shoulders rounded? Your head jetted forward? Is your brow furrowed or your jaw clenched? Or are you standing / sitting tall, proud? Head up, shoulders back? If you haven't followed my lead, do it now. Try it both ways and see how you feel. Now, hold your arms up, victorious. Feel it.

Your emotions do influence your physical body, but the reverse is also true. Amy Cuddy's TED Talk shows how power postures such as standing with legs astride and hands on hips can actually increase testosterone and cortisol levels in the brain. Simply put, we can change our own body chemistry just by...

more
hempseed-almond-parmesan-vegan-oven-baked-potato-rounds-47e.jpeg

Makes sides for 4

Ingredients:

• 2 large red potatoes and 2 large purple potatoes (or 4 of one kind)

• a drizzle of your favorite cooking oil (or veggie broth if you are avoiding

• 2 teaspoons maple syrup

Hemp Almond Parmesan:

• 1 cup hemp seeds

• 1 cup almond meal

• 2 tablespoons nutritional yeast

• 1 teaspoon garlic powder

• 1 teaspoon Himalayan pink salt (or more if prefer)

note: To make this nut free, you can use all hemp seeds. I like to use both purple

and red potatoes to add some color to the dish but feel free to use any potatoes

you like.

Instructions:

Preheat oven to 400. Wash and cut potatoes into round chip like pieces. The

thinner they are the crispier they will get. Soak potatoes in a bowl of water for 1-2

hours to remove some of the starchiness (this is optional but will help your chips

become crisper). Dry thoroughly, or let air dry.

Put pieces in a deep bowl and sprinkle with oil (if using) and maple syrup. Mix to

coat.

Place...

more
JENNI.jpeg

Why her instructor nominated her:

Jennie has been an inspiration to me ever since I met her in January. She has such an easy-going way about her, she makes having three kids ranging from 10 months to 8 years old look simple! Jennie's commitment to keeping her family and herself healthy is evident. She is a part of our Body Back program and told me that she'd have her morning smoothies with her 8 year old! I'd say THAT is setting an awesome example. She is truly a model of what it means to be a "supermom". - Becca

FROM JENNIE:

Who are the members of your family? My husband is Tom and we have three kids: Harrison (8), Graham (6), and Lily (1)

What is or was your career? I was an auditor/CPA at PricewaterhouseCoopers for 4.5 years and then worked at DePaul University in their Internal Audit group for 2 years. While working at DePaul, I got my certification/masters in education to teach elementary school. I did my student teaching while pregnant with Harrison and finished exactly one week before he was born. Since then, we've moved around a lot and I have not...

more
Rev Crunch at Stroller.jpg

Get some great abdominal work at the "nose" of your stroller with this Reverse Crunch. Watch your kiddos eyes brighten as they see your legs rise and lower in front of them, as well!

Give it shot!

more