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Bethany Hamilton is an athlete who has made headlines most of her life. She started as a young surfer shredding big waves in Hawaii; she then made huge headlines when she was attacked by a shark that took her left arm at the shoulder. We now get to see this inspirational athlete during her pregnancy and into motherhood. The most recent headlines, however, came from an article about her still surfing while pregnant on Two things were stated in the article that rocked the fitness and medical communities. Here is the FIT4MOM stance on both points:

1. Should Bethany be exercising during pregnancy? YES! While this point isn’t being debated in the article, the physician quoted stated, “Pregnant women should only work out for 30 minutes a day”....


How many of you out there have been that mom on the plane with the screaming child? If not, then maybe you’ve been on that plane and said, “glad that’s not mine!” As moms we wear many badges, and let me tell you that I wore them all on my recent flight….alone….with…3 children. Now thank goodness the older two were helpful and self-sufficient and were able to entertain themselves, but then there was my precious, sweet, blue-eyed 15 month-old son. So, based on my ever-so-glad-I-am-now-on- the-ground experience, I thought I’d share my own “Flying with a Toddler Survival Guide.”

1. Novelty. Before your trip, get a few little toys your little one has never seen or played with before. He was so excited to play with something new!

2. Ask and Accept Help. You have to go to the bathroom and you can’t leave your baby? Unless you want to figure out how to go and hold your little one at the same time in that tiny space, just ask. I asked a flight attendant who was more than happy to hold little guy for me. He was happy and smiling at the time of course.

3. Pack...

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Two of my girlfriends recently alerted me that they were no longer on Facebook. "No longer on Facebook? Well, why would you want to do that?" They shared that Facebook was interfering with them having a happy life. They felt too connected all the time. They felt bad when they saw all of the fun others were having when maybe they weren't. They felt guilty when they saw other moms doing Pinterest crafts with their kids when they barely had time with them. Wow, I get it. I never thought about it that way.

I admit that a huge part of why I'm on social media is for business. Social media is a great way for me to build my audience and engage with them. It's a way for people to see that I'm a real person. But what if I didn't have my business? How might my posts change? I would probably have more stuff with my kids, post less and have a tighter circle of "friends". But what to post? Do I post about the great vacation I had? Does anyone care that I went to Native Foods for lunch? Do I post about the terrible fight I had with my kids? Hard to say. I kind of like when my friend Carey...


Body Back Breakfast Quesadillas:


2 egg whites

1/4 cup green/yellow/red peppers, chopped

Sprinkle of low-fat jack cheese

1 whole grain or low carb tortilla

1/2 avocado, sliced

Salsa (optional)

Salt and pepper to taste


Heat oven to 375 degrees. Spray nonstick pan with non-fat cooking spray and heat on medium temperature. Scramble eggs. Place eggs, peppers and cheese in 1/2 of tortilla. Fold over and put in the oven for about 5 minutes or until cheese is melted. Top wig slices avocado and salsa.


Mornings can be rough, especially if you are a mom to school aged children. There are tantrums about getting out of bed and getting dressed. There is chaos over what to eat for breakfast or pack for lunch. And there is never enough time before you are rushing out the door. There is no easing into the day.

Something has to give. And in this case, it's your morning routine. Many successful people credit their morning routine to their results. People like Benjamin Franklin, Barack Obama, Steve Jobs and Anthony Robbins have shared how their morning rituals set them up for success in the day. These famous men having nothing on you mama. You too can have a morning ritual which will set you up for success.

A morning routine sets the tone for your day. It can motivate you and fill you with the energy you will need for later hours. People with a healthy morning routine are more likely to make healthy choices throughout the day. Moms often feel like they don't have control over their day. Moms often feel like they have no time for themselves. A healthy morning routine can give...

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Grab your resistance tube and add in these exercises for upper & lower body strength, PLUS a "cardio burst", during your next walk or run! Check out the latest from the awesome partnership of BOB strollers and FIT4MOM...

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On Monday, we released the best time hacks for moms. It's gotten a ton of shares. I'm even more excited about today's post. Do not ask me why, but I LOVE this stuff! Seriously! It's like I've got the secret to find the time that gets stolen from us. Really, you will see that most of the tips have to do with protecting your time.Without further adieu, here are my favorite time hacks for working moms. I think they work for most everyone!

1) Figure out your 3 MIT's (Most Important Things) that you need to get done that day. Start every day knowing those three things and commit 100% to getting them done first.

2) Block your time. Use these amazing google calendars (or whatever tool you use) to block time for those MIT's. Do not let anyone interrupt you. Bonus hack - If you work in an office - wear headphones so people won't disturb you.

3) Block your environment. Turn off your phone. Turn off social media. Close your browsers. Do not let anything distract you from whatever is your task at...


Black-Eyed Pea Salad Directions:

1) Add about 2 cups of prepared black eyed peas.

2) Add diced cucumber. I use a Persian cucumber with less seeds in it.

3) Add some diced red bell pepper and sliced red onion.

4) Add half a cup of fat-free feta cheese.

5) Mix in the bowl

Dressing Directions:

1) Add 2 tablespoons of lemon and a little bit of the zest.

2) Add extra virgin olive oil

3) Add dried oregano

4) Add a bit of Himalayan sea salt with some freshly ground black pepper.

5) Mix and serve!

Why is this dish great?

Black eyed peas are a symbol of good luck. They’re often eaten around New Years to bring on a great new year. But you can eat this anytime.

Super light, full of protein, lots of nice crunch from the vegetables, and easy to make.


More healthy choices for the family from Eatcleaner.

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I am obsessed with productivity hacks. It's almost like a hobby. Do you remember reading the original book (or movie) Cheaper By The Dozen? The father's job was a time efficiency expert. He would try to figure out the most efficient way to get everyone out of the house. He would even time it. That would probably be me.

But before you call me crazy (it's ok, you can call me crazy), realize how precious that time is. If I can save you 10 minutes a day, I am giving you 60 hours extra in a year to do whatever you want. So, I thought I would share 13 mommy hacks to help you find some extra time. These tips are specific to motherhood. I'll share my top 10 hacks for working moms on Wednesday!

1. Make a daily list for your kids. Before my kids could read, I had a checklist with pictures so they knew what they needed to have done before school or to get ready for a sport. Examples include shoes on, backpack, homework, lunch. Laminate it and they can check it off each day.

2. Shopping with kids is brutal! Consider an auto ship program. Take advantage of services like...

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Like many FIT4MOM kids, my children have been raised to move...they learned, very early on, how joyful it was to be active. Being inactive was "punishment" in their sweet little heads. So when a PE teacher at their school (who was probably just doing what she had been taught-no judgment) started using running laps as a punishment for talking during their lesson, it was both confusing and a huge bummer! They said, "Mom, we LOVE to run but now we are just sent away to lap the field and it is changing the way we feel".

You see, we are made to move. It is not drudgery. It is not a burden.

It is a privilege.

When we see our bodies as a gift which (in whatever capacity) can move, we can approach exercise as part of this gift of life. So find what moves YOU; walk, run, jump, hike, swim, bike...and then enjoy the GIFT of MOVEMENT!

P.S. My girls spoke to their PE teacher and suggested a different approach; the kids now have to sit out of the game as punishment. INactivity = punishment #winning


It's National Nutrition Month, so let's revisit a post about sugar...

No doubt about it, sugar is a hot topic for anyone wanting to lose weight. Many clients tell me that they are addicted to sugar. Well, it does affect the same "feeling good" brain hormones as many street drugs. When you eat too many sugary foods, it alerts the part of the brain that controls how much we eat. Unlike fat or sodium, you don’t actually have a physical need to eat sugar. It has zero nutritional value. However, your body naturally turns food into sugars (glucose) to fuel the body and brain. Artificial sweeteners trick our body about how food should be metabolized.

We know that foods, like candy and ice cream, are high in sugar. But you may be surprised at the high amount of sugar in foods that you wouldn’t expect. It’s added to most processed foods and beverages. Sugar is added because of flavor but also because it can help preserve foods, fuel fermentation (like in bread) and serves as a bulking agent. Sugar occurs naturally in foods like fruit, milk, vegetables and even some grains....



  • 2 cups gluten-free all-purpose baking flour (I like the Bob’s Red Mill)
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 whole eggs
  • 4 egg whites
  • 3 very ripe bananas, mashed
  • 1/4 cup granulated stevia/xylitol mixture
  • 1/2 cup unsweetened applesauce
  • 1/3 cup olive oil
  • 1/3 cup ground flax meal (I like the Linwood’s brand)
  • 1/3 cup dark chocolate chips (70% or more unsweetened cacao)
  • 2 teaspoons ground cinnamon
  • 1 teaspoon pure vanilla extract
  • Dab of raw coconut oil

Directions1. Preheat oven to 350F.2. In a large mixing bowl, combine flour, baking soda and salt. Separately, whisk the eggs, egg whites, mashed bananas, sugar, applesauce, oil, chocolate, cinnamon and vanilla. Mix into dry ingredients just until cohesive mixture is achieved.3. Grease a large loaf pan with raw coconut oil. Pour banana bread mixture in and top with a sprinkle of cinnamon. Bake at 350° for 45 minutes or until a toothpick comes out clean. Slice into 1″ pieces and store wrapped in...


Did you know that nearly two-thirds of products at the market have pesticide residue on them?

Did you know that 20 hands have touched your piece of fruit before you get it?

Did you know that the fertilizer (poop) in the soil is probably sticking to your vegetable?

Have you ever thought about the dirt and germs in the containers that hold your fruit as it travels to your local grocer?

Sorry to gross you out. But we don't want your healthy foods to make you unhealthy!

We totally get that you cannot always afford or even find all organic produce. So here are some tips to make your clean eating cleaner...

1) Wash your produce in a fruit and vegetable wash like Eat Cleaner. It's not just about the pesticides. There have been several listeria outbreaks on apples recently causing people to be hospitalized. Many of the illnesses were pregnancy related and one resulted in miscarriage. Eat Cleaner removes 99% of pesticides, residues and wax. Most produce is waxed (even organic), which holds in the...

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Get your upper and lower body strength work while on your next walk or run...AND keep your child happy in the stroller - Check it out!

Find more ideas at the BOB Fitness Center!

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Ever heard of Parkinson's Law? I bet you've experienced it. It means that work expands to fill the time available for completion. It's saying that we give tasks more time than they really need. Remember when you had all semester to study for an exam, but then you crammed it in to 24 hours? Or you had all month to make your son's Halloween costume, but then did it the night before? Or maybe you worked on a project for three months but it really could have been done in 2 days? Why does this matter? Because moms feel like they don't have enough time. So, if we can help you defeat Parkinson's Law, we can also help you find some time.

1) Take a task, such as doing the laundry, and give yourself half the amount of time to get it done. For instance, if you normally fold laundry for half an hour, try to get it done in 15 minutes.

2) Put time limits on things that sap your time. I'm talking about facebook, email, etc. Set a timer. Get in and get out.

3) Eat that frog. Tackle the things that you don't want to get done first thing in the morning.

If work expands...


  • Servings: Makes 4 servings



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