Blog

blog.jpg

Blog

We believe in building community.

Subscribe to Our Blog:
Your head is a mass.png

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!

more
Women's Entrepreneurship Day.png

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...
more
Chewy Maple Bites.JPG

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,...

more
smoky-tempeh-apple-arugula-sandwich-23.png

Makes 4 servings

Ingredients:

· 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.

Instructions:

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...

more
worldprematurityday2.jpg

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.

more
Lunge Plie.jpg

Parents:

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 bobgear.com/fitnesscenter

more
Your healthy (1).png

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...

more
brownies.png

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

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)

Directions:

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...

more
A Transformation.png

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...

more
Farel_blog size.jpg

Parents:

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

more
HF_ToddlerMilk_ActivityBooklet_Cover Final-1.jpg

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...

more
#beYOUtiful.png

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...

more
med mex.png

Serves 4

INGREDIENTS:

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

HOW TO:

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...

more
strollerrun-3-2014 small.jpg

Parents:

With the first ever National Stroller Running Day coming on November 8th, we wanted to give you some important tips to make running with your stroller easier and most efficient!

  • Run with a stroller perfect for your height
  • Be sure your stride length isn't compromised as you run
  • Keep neutral posture and swing an arm occasionally
  • To diminish stroller "shimmy", lock the front wheel when running (if that's an option)

Get out there and enjoy the FIRST EVER National Stroller Running Day! Check out FIT4MOM for Stroller Strides classes in your area and RunStrollerRun to learn where you can participate in races and walks that allow strollers.

Also, join us for a special Twitter party on November 4th at 6pm PST/9pm EST to kick off #StrollerRun14. There will be lot's of prizes and ways to learn about being a healthy active mom!

more
Earth's Best Logo .jpg

For almost 30 years the Earth’s Best® brand has nurtured babies with pure, delicious certified organic foods from our trusted family of farmers. As the first complete line of certified USDA organic infant foods and formulas, we believe in providing your precious little one with nourishing products to grow and to help preserve the Earth.

Why Organic?

At Earth’s Best we passionately believe that organic foods are essential to give baby the purest start possible, and to preserve the earth for future generations. While health experts agree that eating a wide variety of fruits, vegetables, whole grains, low fat dairy products and lean protein sources is important for healthy growth and development, according to the American Academy of Pediatrics, a benefit of choosing organic foods for children is the reduced exposure to potentially harmful...

more
avoid pms.png

Ladies, let's talk about PMS. Is it only me or are the mood swings getting larger as we get older? Last night, I started snapping at my kids and feeling my body fill with agitation. My kids asked what happened that I was suddenly so grumpy. I had no idea. But I knew I was pissed.

Wake up this morning to yes, my period. Didn't see it coming. This is very unlike me because I realized some time ago that my moods sway dramatically the week before my period. I started tracking my daily moods along with my cycle to find that yep, they sure dipped with my cycle. I realized that my feelings of wanting to divorce my husband and run away from my kids was maybe a little bit inflamed. Ok, alot. None of us like being asked, "Are you getting your period?" from your spouse or friends. At the time, our mood feels totally justified. But maybe, just maybe it's a bit magnified.

When I track it, I can be a little better prepared and hold back on any rash decisions until my hormones come back to earth. Here are some PMS tips to keep you healthy and happy.

- Make sure you are...

more