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Grab a resistance band and add these compound exercises to your next walk or run...You will get a fantastic total body workout!

(Care of BOB and FIT4MOM)


When my son Jacob was born 14 years ago, no one ever mentioned it to me. But my doctor strongly recommended that I bank Rachel's cord blood 10 years ago. I am not a doctor nor a scientist. But I thought I should share with you my personal reasons for banking her cord blood.

First, in case you don't know, let's talk about what cord blood is. The umbilical cord connects the baby to the placenta and provides vital nutrients throughout the pregnancy. When a baby is born, the remaining blood in the umbilical cord contains a rich source of stem cells. Stem cells are the building blocks of the body. Your skin, nerves, bones and joints were all built by stem cells during development. The type of stem cells in the umbilical cord are the building blocks of the body’s blood and immune systems.

So what does this mean? Cord blood stem cells have the potential to rebuild and repair bone cartilage, muscle cells, red blood cells, white blood cells, nerve cells and more. The most common treatments using Cord Blood are:


•Blood Disorders


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A perfect summer treat if you are looking to change the pace of how you enjoy your green salad.


As moms, it's easy to feel off balance. We tend to put so much energy in to parenting that all other parts our life are neglected. That can lead to stress and anxiety. For instance, you can't ignore your finance or personal relationships without there being some repercussions. Zig Ziglar's Wheel of Life is a great tool to get a big picture view of your life to see where you need more balance.

Take a look at the different areas of your life from finance to romance and rate them 1 - 10 (10 being highest satisfaction). The ideal would be to have a large circle. Chances are your life looks something more of a jagged shape. Which low scoring area causes some angst in your gut? Create a plan to put some energy in to raising that score.

Time is the best solution. Carve out a bit of time to learn, plan or play depending on where your life needs it.

Our lives change through the years. Maybe you are ok with a little less fun and a little more financial stability. Make it a choice. It's your life!

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Using Sand-Bells, (or paper/plastic plates or frisbees or a small towel on a smooth surface get the idea!) and get into a plank position. Draw in both feet diagonally toward your elbows into a tuck. Feel your core light up with every rep!


I remember trying to get the real scoop on parenting, good and bad, before I had a baby. "It's hard," new parents would say, and then quickly paper over that tiny admission. "Of course I wouldn't trade it for anything!"

It sounded suspicious to me. Even so, once I had a baby, I followed suit:

Pregnant friends came to visit our newborn. We were ragged with sleep deprivation, scared because our baby wasn't gaining weight, and uncertain of our every move. Our friends smiled at our beautiful baby. "You must be so thrilled!" they said. Umm ...

We smiled and nodded. Maybe we're the only ones struggling like this, I thought. Better not to rain on their parade.

Another time, asked what my day as a stay-at-home mom is like, I just gave the good stuff. "That sounds nice," my friend said. "It is," I said.

I did not say: "Seeing my baby smile, I feel these surges of joy. That's pretty cool. Yesterday, though, my baby had this huge blowout poop just as we were heading out the door. I mean, all over her clothes, on my shirt. So gross. I'd felt trapped in the house...


A delicious and healthy Korean dish gone vegan. So flavorful and tasty, you don’t want to skip this one!

Recipe adapted to be vegan from MJ and Hungryman


  • 2 cups dried chickpeas (soaked overnight in warm water and 1 teaspoon baking soda)
  • 4 red potatoes
  • 7 carrots
  • 1 sweet onion
  • cooked quinoa (amount depends on how many you are serving as I like to make my quinoa fresh and this recipe makes a lot)


  • 1 teaspoon crushed red pepper
  • 2 tablespoons paprika
  • 1 tablespoon miso (I used chickpea miso or you can use mellow white miso)
  • 5 tablespoons...
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Happy Half Year! Well, it's actually almost 7 months in to 2015. Amazing right? So, how are those resolutions going? If you're on track, please share how you are doing it. For many, we find ourselves off track, or maybe we forgot what we set out to do. Not a surprise. Most of us try to do too much, too hard, too fast. Our intentions are good but we are so busy it's hard to make time for new growth. Success comes from focusing in on what you want and moving towards it a little at a time. Success does not come from a quantum leap but instead from baby steps made every day.

We are not overweight from one giant meal. It is the culmination of small choices made every single day that contribute to obesity, high cholesterol, diabetes and the such. But those small choices can work in your favor too.

Stop trying to make a dramatic change. Just make a slight choice better from the day before. Every time you have a decision to make, ask yourself how you can better it by one degree. If you were to improve just .003 (3/10th of 1%) per day, you would improve 100% in one...


Check out this new compound exercise from FIT4MOM and add it into your next workout! You will gain strength in both lower body AND back...keep the majority of your movements small and concentrated. It's a great one!


I am just coming back to work after unplugging for 3 weeks. YES, three weeks of no email and no social media. Crazy I know! I have had so many people say that they wish they could do that. Or that they could never do that. Yes, you can! And yes you should! So, I thought I would share with you what I experienced...

I have been connected so to speak for as long as I can remember. I started FIT4MOM 14 years ago this August and I have been attached to a computer and social media ever since. Actually believe it or not, social media didn’t exist back then. But now, present day, I am always connected. I answer hundreds of emails per day, am constantly checking skype, facebook, Instagram, Pinterest and the list goes on. But I’m someone who believes in the power of quiet. I study the brain and know how all of these pings stress our brain.

One of the things I did during my unplugged time was read. I read a smutty book which shall remain nameless. But I also read a book on the topic of information overload called The Organized Mind by Daniel Levitin.

In an era of...



2 lb. strawberries

12 oz. blueberries

2 large Jicama

1 red onion

1 bundle fresh mint

1 bundle fresh cilantro

1/2 cup fresh squeezed lime juice

salt, to taste


  1. Wash all of your fresh ingredients (strawberries, blueberries, jicama, mint, and cilantro) with Eat Cleaner Fruit & Vegetable Wash.
  2. Chop strawberries and jicama into small, bite-sized cubes and place into large mixing bowl.
  3. Chop fresh mint, cilantro, and red onion then add to strawberry and jicama mixture. Add blueberries at the end.
  4. Squeeze lime juice and add salt, to...
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Tell us about yourself

I'm Lori Drake. I have been married to my husband, Lance for almost 6 years. We have Ryder, our dog (7), Lincoln (4), and our baby girl sawyer (2). I love to travel and experience new places! I'm a big fan of reading. I really enjoy cooking as I find it relaxing, but I do enjoy dinner out as well. Family and friends are a big part of my life and enjoy getting to spend time with them.

Share where you are in your fitness journey

I have worked out off and on throughout my life, but it wasn't until I had my first that working out became a necessity. I wanted to get back in shape because I left all over the place with my body and emotions. I struggle with depression so I knew that working out would help! That's when I found Stroller Strides and fell In love! I started Strides almost 4 years ago this fall and got certified to teach in January 2011 I have been teaching for 3 1/2 years Strides& Barre. This opportunity opensed up a passion I didn't know I had!


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A Special Compilation of Motivating Mom Podcasts that talks about -getting out of overwhelm, increasing your productivity, improving organization and enjoying love, motherhood and the fruits of your business.

Mommy Meditation

How To Get Inspired

The Impact Of Yes and No On Your Happiness

Love Your Space

Moms In Business

Getting Out Of A Funk

Lean Out


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Here's a delicious way to enjoy your banana. Pack it for your your kids for that summer picnic or have it on the go, and enjoy chewy and chunky goodness in every bite.

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Tell us about yourself

Hi,I’m Wendy and I love FIT4MOM! I turned 26 in April and have two loving and energetic boys, Jadiel (5) and Nico (2). I’m a SAHM and the owner of FIT4MOM Southwest Plano, TX. I currently teach Stroller Strides and working on adding Body Back in the future. My hobbies include dancing, homeschooling my 5yr old and of course, exercise.

Share where you are in your fitness journey

My fitness journey began last October, when I joined Body Back. This program is what reignited my passion for fitness. While in high school I was a runner, but as time progressed and I had children , asthma reappeared and "took" fitness away from me. Last fall, after Body Back, I realized that something was missing in my life, taking time to care for myself. I made a firm decision to never let go of fitness again, and beat the odds against me. Every day I resolved to 30 min HITT workouts with 12 floors of stair climbing and my results, complete transformation! I lost 45 lbs in 6 months! My new fitness challenge on my list is...

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Check out some of these "Before & After" photos from our first session !!!

In Feature - FIT4MOM Ashburn

Facebook Page - Fit4Mom Ashburn


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